Reishi, cordyceps, chaga, and a host of other fungal wonders have been revered for centuries in traditional medicine systems such as Traditional Chinese Medicine (TCM) and Ayurveda. However, it's only in recent years that their therapeutic properties have gained widespread attention in the West, particularly in their application as health food supplmenets to boost our general wellbeing and performance. One key aspect of sourcing mushrooms at Wunder Workshop is the varying grades and methods of extraction, which is something anyone looking to try medicinal mushrooms should pay attention to! So, let's delve into the importance of extracting these medicinal mushrooms and how they can enhance our well-being.
With the increasing interest in holistic health and natural remedies, medicinal mushroom supplements have soared in popularity. These supplements typically contain extracts from mushrooms like reishi (Ganoderma lucidum), cordyceps (Cordyceps sinensis), chaga (Inonotus obliquus), lion's mane (Hericium erinaceus), and many others. The extraction process is crucial in ensuring that the bioactive compounds within these mushrooms are concentrated and easily absorbed by the body.
1. Concentration of Bioactive Compounds: Medicinal mushrooms contain a myriad of bioactive compounds, including polysaccharides, triterpenoids, and antioxidants, which contribute to their therapeutic effects. Through extraction methods such as hot water extraction or dual extraction (combining water and alcohol), these beneficial compounds are concentrated, making the supplements more potent and effective.
Now deciphering this information is simple, here is an example:
Our Superior Chaga powder is an extract of the raw mushroom that is found wild on birch trees in China. The extraction ratio is 10:1. This means to receive the equivalent of 10g of raw mushroom you would only require 1g of the mushroom extract. That's why a simple teaspoon (approximately 2g) will give you the equivalent benefit of 20g of raw mushroom!
2. Enhanced Bioavailability: While mushrooms offer a wealth of health benefits, our bodies may not fully absorb all the nutrients when consuming them whole. They often contain compounds that make them hard to digest, such as chitin, which we don't have natural enzymes to break down. Therefore, we can't unlock the full potential of the mushroom.
Extraction processes break down the tough cell walls of the mushrooms, releasing the active compounds and increasing their bioavailability. This means that the body can more easily absorb and utilize the medicinal properties of these fungi.
3. Standardization and Quality Control: Extracting medicinal mushrooms allows for standardization of the final product, ensuring consistency in potency and quality from batch to batch. This is particularly important when it comes to dosing, so you can rely on consistent dosages for desired health outcomes.
The medicinal properties of mushrooms are vast and varied, with each species offering its unique set of health benefits. Here are some notable examples:
- Reishi: Known as the "Mushroom of Immortality" in ancient Chinese culture, reishi is revered for its immune-modulating effects, anti-inflammatory properties, and ability to promote relaxation and stress reduction.
- Cordyceps: Widely used in traditional Tibetan and Chinese medicine, cordyceps is prized for its energy-boosting properties, support for respiratory health, and potential to enhance athletic performance and endurance.
- Chaga: Called the "King of Mushrooms," chaga is rich in antioxidants and has been studied for its immune-boosting, anti-inflammatory, and anti-cancer properties.
- Lion's Mane: the focus mushroom, widely used for its neuroprotective properties that help maintain our focus, improve memory and cognitive performance.
Mushroom supplements come in many different shapes, sizes and concentrations. At the end of the day, finding a mushroom product that you can trust, but also one that fits into your wellness rituals. Ultimately, where you will see changes and benefits is from maintaining a regular dose and being diligent in supporting your goals.
Whether it's bolstering our immune system, enhancing our energy levels, or combating inflammation, medicinal mushroom supplements have much to offer in our journey toward optimal health. So, let's embrace these ancient healers from the forest floor and incorporate them into our wellness routines for a healthier, happier future.
]]>The Gut-Brain Axis (GBA) communicates in both directions - where the brain influences the function of our intestines and that, in return, the microbiome can influence our mood, cognition and even our mental health. Whilst scientists are still uncovering all of the possible mechanisms for these actions, it is clear that the plethora of microbial life inside of our intestines impact us in a profound way. In this article from the Wunder Workshop Journal, we delve into the fascinating connection between gut health and mental well-being, exploring why nurturing your gut may lead to significant mental health benefits.
The gut microbiome, often referred to as our "second brain," is a complex ecosystem of trillions of microorganisms residing in our digestive tract. This diverse community of bacteria, viruses, fungi, and other microbes plays a crucial role in various physiological processes, including digestion, metabolism, and immune function. However, recent research has highlighted another crucial function of the gut microbiome: its influence on brain function and behaviour.
Research in the late 1990s showed that by introducing unique bacteria lead to anxiety-like behaviour in mice. It was then discovered that the brain had received this stress signal from the gut via the vagus nerve, which connects the gut to the brain.
We now know that this communication occurs via multiple pathways, including the nervous system, immune system, and endocrine system. Through these pathways, signals generated by the gut microbiome can influence brain function, mood, and behaviour, while conversely, the brain can impact gut health and microbial composition.
The Nervous System - through activation of the vagus nerve, neurotransmitters in the gastro-intestinal tract and the enteric nervous system, which is one of the most sophisticated neural systems in the body, found in the gut.
The Immune System - the gut microbiota (the community of bacterial life in our gut) influences our immune system and our ability to digest foods. In IBS, for example, shifts and abnormal microbiota populations trigger the inflammatory response in our gut lining.
The Endocrine System - our gut links with our hormones to notify the brain of what is occurring in the digestive tract. Research shows that it directly stimulates our HPA-axis which is responsible for the production and release of stress hormones, cortisol and adrenaline. This alerts us to pain perception, discomfort, swelling, blood pressure regulation and our mood.
Mounting evidence suggests that disturbances in the gut microbiome, known as dysbiosis, may contribute to the development of various mental health disorders, including depression, anxiety, and even neurodegenerative diseases like Alzheimer's. Imbalances in gut bacteria can trigger inflammation, disrupt neurotransmitter signalling, and compromise the integrity of the gut barrier, all of which can adversely affect brain function and mood regulation.
Furthermore, certain species of gut bacteria produce neurotransmitters and neuroactive compounds, such as serotonin and gamma-aminobutyric acid (GABA), which play key roles in mood regulation and stress response.
Serotonin is particularly important, because almost 95% of this is produced in the gut!
By modulating the production of these neurotransmitters, gut microbes can exert profound effects on our emotional state and mental well-being.
Given the intimate relationship between gut health and mental health, nurturing a healthy gut microbiome is essential for overall well-being. Here are some strategies to support gut health and potentially reap the mental health benefits:
In conclusion, the field of gut-brain research underscores the profound connection between gut health and mental well-being. By nourishing your gut microbiome through dietary and lifestyle interventions, you have the potential to not only improve digestive health but also enhance your mood, cognition, and overall mental wellness. Prioritizing good gut health is not just about maintaining a happy belly—it's about cultivating a happier mind too.
Researched and written by Tom Smale, co-founder of Wunder Workshop.
]]>After I (Zoë) lost my mother 8 years ago, I have often thought about death and how it’s still a taboo subject.
Throughout the grieving process, I have become more interested in supporting those going through a similar journey, but also being able to help those that are dying. I was holding my mother until her last breath, and the idea that most people die alone always saddens me which is why I got more interested in hospice care.
I recently came across the beautiful work by Sierra Campbell and signed up to become a death doula with her course Choose Nurture.
In this interview, Sierra explains her work as a death doula with Choose Nurture, muses on her learnings from the people whose last moments she has shared, and much more.
Has there been a profound event in your life that has changed your path and mindset?
Experiencing cervical cancer at 13 and later, at 21, undergoing surgery for ovarian cancer. These seven years brought allopathic and natural healing practices into my life, the foundation being glyphosate-free foods.
Many people know about birth doulas, but how would you describe the work of a death doula?
Doulas emerge as the silent, steadfast guardians of transition. In the tradition of ancient wisdom teachers, modern-day death doulas embrace the essence of compassionate companionship. Our purpose transcends the clinical realms of palliative and hospice care; we are custodians of solace, guiding souls and families through the many faces of our mortality. Our energy showing up is educational/informative; a blend of profound mindfulness and unwavering presence.
Doulas offer a range of services which are all non-medical care, education-based, and supportive to the dying and their loved ones. Doula services are called upon at all stages throughout the entire end of life journey and following death. Doulas choose their specific area(s) of service as they become more experienced with this work.
Do you think death is still a taboo subject in our Western culture, and how do you envision changing this?
Talking about death is talking about life. I change this narrative with families daily. I encourage them to make a plan for a good death, especially if they are blessed to be an elder and have the capacity to plan for the miracle of death.
Do you find it challenging spending so much time with people who are dying, and if so, how do you find your balance?
Time with those who are dying is precious and surprisingly not tiring for me. The family dynamics around the dying person may become tiresome but never the patient facing death.
What has the experience of spending time with those who are dying taught you about life?
No one has ever said to me, I can’t wait to end up in a nursing home! Quite the opposite yet very few make plans and live in community to actually change this and choose a more natural death and dying process.
Where would you like to see your business grow to, what future plans do you have for Choose Nurture?
To continue to educate and help families gain the skills to cope with the uncertainty of loss of independence, navigate hospice and the EoL journey, and to empower more death doulas to serve their community with new businesses.
How do you envision the most graceful end of life care?
Exactly as the patient desires— the journey is only their’s. It is in the listening to the needs of the dying that we doulas weave the voice of the dying into the narrative of their death.
What are your ultimate daily rituals to look after your body and mind?
Quiet time in nature, tea time, yoga, breath work, and Tibetan Buddhist meditations and practices to understand the Bardos and end of life process from well-rooted perspectives.
Find out more about Sierra's incredible work and her End of Life Doula course.
]]>This season is a time of ‘wintering’ - moving inwards, being introspective, and moving more slowly. It may feel hard to create room for all the above, especially when we are consumed by the festivities and feeling the pressure to reach deadlines or targets before the year is up.
The Winter Solstice marks the shortest day and longest night. Whilst the sun begins her journey back closer to earth on the Northern Hemisphere, bringing with her warmth, light and opportunity, it is a beautiful time for inner nurturing and regeneration in preparation for our re-mergence into the world.
Take a moment for yourself, to let go of things that do not serve you any longer, and make space to plant seeds for the new cycle. A new year, and life in general, isn't a linear movement, but a beautiful circle that reminds us that from darkness we always move into the light. Use this time to also send out light and peaceful thoughts to all, especially during these days of deep collective grief.
Cover image: Copyright 2022 © The Goddess & The Green Man
Those that know me, know that I am obsessed with sheep (and mushrooms). This passion has inspired me to develop regenerative felt creations, handmade from repurposed Mallorcan wool, supporting ancestral materials, local craftmanship and a circular economy. Find a beautiful collection of baby blankets, toys and hot-water bottles.
Good underwear has always been a difficult one to find when you try and avoid mainstream brands, synthetic oil derived materials and still want to feel and look good. Thankfully, I discovered Pico a couple of years ago, and I love their organic cotton underwear & everyday essentials that can be traced right back to the source. As with food, fashion stems from nature, so let's wear those brands that support nature in the process of their creations.
Setting the mood for warmth and cosyness starts with lighting! So enlighten your home with this modern oil lamp to make your home a whole lot more Hygge. With its original and unique design, each lamp is made individually by hand, and can be lit with just using plant oil.
This is the ultimate gift box for all mushroom fans or newbies out there. It combines a selection of potent medicinal mushrooms, to calm, uplift and boost your general wellbeing. In the box you will find the magic of Chaga, Reishi, Cordyceps and Lion's Mane mushrooms.
A beautifully designed app to guide you daily through various breathwork and meditation practices that can help you find your inner calm. James' soothing voice will help you to find a moment of peace in the frenzy of any festive season.
Conscious gifts for emotional support. This time of year we can feel the loss of our loved ones the most. This heart mending set is a soothing and mindful acknowledgment to let your grieving friend know you are there for them.
Need more inspiration? We also adore these woolen socks, beautiful warm hand-woven jumpers, and single origin chocolate buttons.
Have a beautiful cosy season!
Love,
Zoe x
]]>Mushroom foraging isn't just a hobby; it's a captivating, immersive experience that connects you to nature in a profound way. It's about exploring the hidden corners of forests, meadows, and woodlands, and discovering the intricate world of fungi.
We love how it takes a little moment for you to "get your eye in". After you spot your first mushroom it's like the door is unlocked and you start spotting more and more.
Whether you're a seasoned forager or a novice, please be cautious as some mushrooms are extremely toxic! There's always something new to learn and we recommend seeking out books and knowledge from your area before eating anything.
- Health Benefits: Wild mushrooms offer unique flavours and a wide range of health benefits, from immune support to cognitive enhancement.
- Mindfulness: Mushroom foraging fosters mindfulness, allowing you to immerse yourself in the present moment and connect with the natural world.
- Eco-Conscious: Foraging encourages sustainable and responsible harvesting - leave some for other beings. Foraging for your own reduces the carbon footprint associated with commercial mushroom production.
If you don't have the chance to embrace the beauty of autumn in this way we can help you to take your mushroom journey to the next level with our highly potent medicinal mushroom range - more detail below!
After a day of foraging, enhance your experience with our premium mushroom range carefully crafted to support your well-being:
Golden Shrooms - a blend of Reishi & Cordyceps mushrooms for physical performance, balanced energy levels and immune support.
Superior Chaga - A boost for your immunity and overall vitality with the power of wild-harvested and dual-extracted Chaga mushroom.
Wild Wisdom - Sharpen your mind and enhance cognitive function with the help of Lion's Mane mushroom in our blend of folk herbs for Focus.
Ready to embark on a mushroom foraging adventure of your own? Here are some tips to get started:
1. Safety First: Always prioritize safety by studying and correctly identifying mushrooms or, better yet, forage with an experienced guide.
2. Location Matters: Research the best places for mushroom foraging in your region and obtain any necessary access legitimately.
3. Tools of the Trade: Equip yourself with a good basket, a knife, and a field guide to mushrooms.
4. Respect Nature: Leave no trace, and only take what you can use.
5. Share Your Finds: Join local mycological societies and online forums to connect with fellow foragers and learn from their experiences.
May your mushroom foraging adventures be filled with wonder and if you have any questions, please get in touch.
With gratitude and excitement,
Tom & Zoe
P.S. Share your mushroom foraging stories and discoveries with us on social media. We can't wait to hear about your adventures!
But there are several practices you can implement to improve your focus and concentration when working on those tasks that need all of your attention. Even more importantly, these simple steps can help you to stay focused and complete those simple tasks that seem to be taking way too much time too!
So, we will explore five practices that can help you stay on task and get more done. Plus, we will look at some of the herbs that you can use to keep your mind on target in more detail:
This is a great one to do before beginning a big task. Mindfulness meditation is the practice of being present in the moment and paying attention to your thoughts, feelings, and surroundings. It can help to reduce stress and anxiety, improve focus, and increase concentration. The great thing is that you don't need long! You can start by taking a few minutes each day to sit quietly and focus on your breath.
By practicing this form of meditation we are exercising our brain's ability to maintain focus, whilst also clearing away anxiety. Anxious minds are the enemy of mental clarity and focus, so if this is where your focus falls make sure to practice mindfulness, even if it's just a couple of minutes a day.
Regular physical activity can help to improve focus and concentration by increasing blood flow to the brain and releasing endorphins, which can help to improve mood and reduce stress. Aim to get at least 30 minutes of moderate-intensity exercise each day.
Of course, your own exercise plans may be much more ambitious than this. If you are pushing your physical boundaries regularly, make sure to alternate days of intense exercise so you have enough energy left for your mind!
Adequate sleep is essential for maintaining focus and concentration. Aim for 7-9 hours of sleep each night and, most importantly, try to stick to a consistent sleep schedule. Consistency is the key to a good sleep - we are rhythmic creatures and our sleep cycles are of high importance if we want to perform mentally the next day. Furthermore, when we sleep our brain subconsciously uses this time to organise and save our memories of the day just finished making it a cornerstone of our memory as well.
Certain herbs can be effective for improving focus and concentration, and have been used to do so for many thousands of years. Ayurveda looks to Ginkgo Biloba and Bacopa Monnieri (Brahmi) to aid those with memory issues, to improve nervine signalling and focus. These herbs are neuroprotective, which means they keep the information flowing around our body's circuit board, making them a great tool for productivity.
Another herb that is revered for its ability to help one focus is Lion's Mane. This shaggy white mushroom has powerful neuroprotective properties that are used by many to improve mental clarity, focus and brain health. The reason that it is so powerful is because it contains unique compounds called erinacines and hericinones that promote neuron health.
Coffee - it gets a bad reputation because it can cause peaks and troughs, but it can improve focus. Our tip is to stable the highs and lows by adding adaptogens like Chaga mushroom and blend with ghee for a really creamy coffee. Or, if you are looking for a simple caffeine-free alternative try Rosemary, either as a tea or in our Wild Wisdom tincture. Rosemary has been used traditionally to improve mental clarity as it helps to improve blood flow to the brain.
5. Take regular breaks:
Taking regular breaks throughout the day can help to refresh your mind and improve focus and concentration. Set a timer for 25 minutes of focused work, then take a 5-minute break. Repeat this cycle throughout the day.
The bottom line... staying focused and concentrated when working can be a challenge, but there are several practices that you can implement to improve your focus and concentration. You can easily make space for these practices to improve the time that you spend on the tasks you need to focus on the most, and you will be a more productive person as a result.
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Due to this esteemed status it is believed to have a wide range of medicinal properties, including anti-inflammatory, antioxidant, and stress-relieving properties. It therefore is used in a wide range of ailments to treat and improve many aspects of human health.
The first uses of Ashwagandha date back to ancient India and Ayurvedic scripts which date back to BC 6000, where it was used in Ayurvedic medicine to treat people of all ages to promote a youthful physical state and joyful mental state. It is often referred to as the Queen of Ayurveda. Ashwagandha was also used to improve overall well-being, strengthen the immune system, and increase longevity.
The Ashwagandha (Withania somnifera) shrub originates from the arid regions of India, but its prevalence has since spread. The roots are where the majority of the medicinally beneficial compounds are found and traditional preparations of the herb combine the fine ashwagandha powder with ghee, water, or honey.
Today, ashwagandha is widely used in India and other parts of the world as a natural remedy predominantly for stress and anxiety.
Recent scientific research has supported the traditional uses of ashwagandha. Rasayanas are considered adaptogenic and stress relieving by their nature, but this has been shown through clinical studies in more recent years where the western approach to medicine has been applied to age-old Ayurvedic knowledge. The list of benefits is wide so we will look at the top, research-backed benefits of ashwagandha:
1. Ashwagandha is Anti-inflammatory - chronic inflammation is recgnised as one of the most significant causes of illness in modern times. The build up and repeated damage through external factors such as our diets, chemical pollutants and stress is known to create inflammation within our body. Supplementing with known anti-inflammatory herbs will help to limit this chronic damage. These anti-inflammatory effects are understood to be due to unique compounds within Ashwagandha known as withanolides and withaferin A.
2. Ashwagandha is an Antioxidant - being an antioxidant helps to protect our cells from "free radicals", these are atoms in our body that cause damage to our cells. We naturally produce these atoms, or oxidising agents, through chemical processes in our body, but they can cause all kinds of damage to our cell DNA< cell walls and other proteins. Antioxidants are able to neutralise these atoms themselves by losing or gaining an electron to form a pair of electrons.
3. Stress and Anxiety-relieving properties of Ashwagandha - as an adaptogen, ashwagandha's predominant effects relate to stress. Much like Siberian ginseng (eleuthero) and panax ginseng, the adaptogenic effect of ashwagandha is multi-faceted. However, there is a key link to the regulation of our prime stress hormone, cortisol. When we release cortisol we prepare our body for "fight or flight", increasing blood pressure, dilated pupils and more, all of which are beneficial in highly stressful situations - but not on a chronic basis - where they can lead to severe illness over time.
4. Benefits for Cognitive Function - Ashwagandha extract powder is also believed to have potential benefits for cognitive function - improving the function of our brains. Studies have shown that it may help to improve memory and promote intellect, and may also have neuroprotective effects. This cognitive promoting effect has been most significantly shown in cases of head injury and in the elderly.
5. Help against Degenerative Diseases like Alzheimher's, Parkinson's and Huntingdon's - Ashwagandha's neuroprotective properties make it a compelling herb to prevent diseases that are caused by the degeneration of neurons in our brain and body. Protecting these neurons is shown to help reduce the progression of neural atrophy, thus helping against these diseases. In Ayurveda, it is described as a nervine tonic, making it an important ingredient for longevity in those experiencing neural degeneration.
6. Ashwagandha's Anti-depressant effect - Studies have also shown that the herb was as effective as to commonly used anxiolytic drugs in rats. This research indicates that it may also have similarly compelling effects against depression in humans.
7. Athletic Performance and Ashwagandha - Ashwagandha extract powder is also believed to have potential benefits for athletic performance. It may help to increase endurance, reduce fatigue, and improve respiratory function. This is thought to be due to its ability to increase the body's production of adenosine triphosphate (ATP), which is the primary energy source for muscle contractions.
8. Ashwagandha for Menopause - Some of the uncomfortable physical manifestations of menopause have been shown in clinical studies to be alleviated when supplementing with Ashwagandha. Hot flashes, caused by estrogen reduction in the body have been shown to be reduced in placebo controlled, double-blind studies, including other symptoms such as mood swings and depression.
Ashwagandha extract powder is generally considered safe for most people, however, it may interact with certain medications, it is recommended to speak with a healthcare professional before taking it.
In conclusion, Ashwagandha is an ancient herb that has been used in Ayurvedic medicine for thousands of years. Ashwagandha extract powder has anti-inflammatory, antioxidant, stress-relieving, cognitive and athletic benefits. As with any supplement, it is important to consult with a healthcare professional before starting to take it.
As mentioned, ashwagandha's typical preparation is simply mixing the powder into water, ghee or honey. But if you are feeling creative and adventurous here's a recipe for a delicious and healthy Ashwagandha smoothie that you can try at home:
Ashwagandha-Berry Smoothie Ingredients:
Instructions:
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So, Filippa, when did this journey begin for you and could you share a bit about your educational background including the specific naturopathic training you underwent?
It sounds cliche, but it honestly feels as though everything in my past has brought me to do this work, in this way. But as we don’t have all day, I’ll say specifically, it was a juncture in my own health that was what made me commit to changing my life path and starting my studies. At this point in my life I had been working as a natural chef and food educator for the 5 years prior, I had my own vegan restaurant and worked a lot in the retreat space. Over the years I had encountered people struggling with a variety of illnesses and chronic diseases, many of whom were looking for answers outside of normative healthcare. And following conversations with these people, a hunger grew to really understand the body, dis-ease and how we can support it in finding balance once again, with natural interventions. And then it was my own encounter with illness, despite my dedication to a whole-foods diet that finally encouraged me to change paths and find a deeper, and educated understanding of being well. I undertook a 3-year study in Naturopathy and Nutritional Therapy, with an adjunct diploma course in the use of Herbal Medicine in women’s health.
How do you define naturopathy and its approach to fertility? What sets it apart from conventional methods?
Generally speaking, naturopathic care applies traditional, empirical, biomedical and scientific knowledge to optimise health and to prevent and treat disease. We take a truly whole-person approach, every consultation begins with a thorough health history review, where we look at everything from how you were born, the environment you grew up in, a full review of all your body systems, your sleep, your stress, toxin exposure and of course diet. In terms of its difference to conventional healthcare, my work with supporting preconception health is a perfect example. In conventional medicine, you will often be offered support after three miscarriages or after 12 months of trying to conceive without achieving pregnancy. The problem is being looked at backwards, trying to treat the consequences rather than its cause. As naturopathic practitioners, and specifically in my work with preconception care, the emphasis is to support you before you or your future child encounter problems, to do what we can to create an optimal environment for a healthy pregnancy and the best possible start in life for a potential new human.
Fertility is such an interesting but sometimes taboo topic, why is pre-fertility so important and how do you address the various factors that can affect fertility?
It is. It can also bring up a lot of fear, particularly for women. And perhaps there would be less fear if we were more empowered on how to support our fertility health, and if preconception health was more commonplace which would inevitably support a higher percentage of healthy pregnancies.
On the other hand, many of us feel that if we are in generally good health, then that’s preparation enough. However, once you grasp that through certain nutritional and lifestyle modifications, you can optimally influence the genetic programming of your future child, and reduce the potential and very real heartache of various pregnancy challenges, it’s no longer like a ‘nice-to-have’ but an absolute essential. We now understand that issues that are associated with fertility challenges are also associated with later events in life, such as cardiovascular disease and cancer, so in addressing them at this stage, we are also supporting individuals in their health later on in life, and of course reducing the risks of one’s future offspring developing illnesses like insulin resistance, autoimmunity, obesity and cardiovascular disease.
Preparing for conception is a notion that is backed by contemporary research, but it really is a historical practice that has lost favour - traditional cultures would commonly feed newlyweds a fertility diet for the first six months following marriage. Imagine! And on that note, this is a conversation that is absolutely about both male and female partners. In the last few years there has been some very exciting and critical research linking sperm quality to placental health, pregnancy complications like pre-eclampsia, gestational diabetes and congenital disorders in the foetus. And like egg health, sperm health is certainly something we can optimise and nourish.
A lot of the focus around fertility tends to be on women and we know your clinic mostly serves women, so can you tell us why your preconception programme is aimed at couples?
From where I stand, we cannot really have a conversation around preconception health without inviting the male partner to the table. In the 90-100 days preceding conception, both the sperm and oocyte are sensitive to the environment they are developing in, and it’s at this stage that the genetic makeup of the future child is being programmed. It’s epigenetics, right from the start of life. And at this point in life, we are our future child's entire environment. In reducing oxidative stress and with improving nutrient status, we can reduce the expression of genetic errors, so to speak, and improve not only ovum health, but sperm quantity, motility and morphology.
Creating life is really one of the most profound things we can do, it’s the creative force that is continuing human life and I can only hope that men are finding it empowering and exciting to know that their role in conception, pregnancy and the health of new generations is just as important as womens.
In your experience, what are some of the most common misconceptions people have about fertility?
Firstly, that we only need to start eating and living well once we get that positive pregnancy test - but when we do this, we miss out on positively influencing the 90-100 days of essential genetic programming that happened before the moment of conception.
Secondly, once pregnancy happens, that it is the womens body that governs the health of that pregnancy. Incorrect. Pregnancy complications like gestational diabetes, pre-eclampsia, placental complications and preterm labour are shown to be linked to poor preconception sperm health.
And thirdly, people often know they should reduce alcohol intake and stop smoking cigarettes whilst trying to conceive, but when it comes to preconception health, smoking of all substances needs to go. Marijuana intake in both male and females is linked to miscarriage, pregnancy complications and can have deleterious effects on the long-term health of the child.
What are some foods that are particularly important for our reproductive health? Does this differ for men and women?
The impact of positive dietary changes can be profound and we can improve our chances of health conception by 80% with diet alone. Some of my essentials are…
How did you prepare nutritionally for the conception of your own beautiful girl?
My preparation for conception started pretty early on, about 18 months prior to starting trying to conceive and it aligned with supporting my body in healing from the health issues I mentioned earlier. Under the guidance of my own wonderful naturopathic practitioner, the work involved reducing inflammation, correcting nutritional deficiencies, restoring hormonal balance and supporting my nervous system health. My personal journey meant I had to make a pretty significant lifestyle change - I started to eat animal foods once again after 12 years of vegetarianism/veganism. This was a difficult and humbling moment in time for me, as my identity and career was so tightly woven with my diet. I started by introducing liver and eggs, and then oily fish, bone broth and later meat. These continued to be staple medicines in my dietary apothecary during pregnancy and continue to be nearing 2 years postpartum. I also worked with an acupuncturist, a talk therapist, changed my exercise routine from intense to soft and slow and integrated a daily meditation and breathwork practice. I learnt a lot from my own experience, and it’s wonderful to now have a deeper sense of understanding the importance and action of the various things I did. I supported my husband in a male specific protocol about 4 months prior, and with what I know now about the role of sperm, I would start earlier next time!
Negotiating herbs is tricky during pregnancy, the internet can be a conflicting source. Are there any herbs that you would specifically recommend avoiding?
Absolutely, it is tricky. Understandable ethical considerations surrounding experimentation on pregnant women limits the availability of adequate research literature on the topic and generally we just don’t have enough information to support, or to refute the safety of many herbs in pregnancy.
So, with pregnancy it is easier to focus on what we can include in our herbal remedies, as the list of what to avoid is long. Those known to be safe are: chamomile, ginger, echinacea, red raspberry leaf, rosehip, lavender, and ashwagandha. There are other herbs that can be called upon to support particular pregnancy ailments, but these are reserved for specific, and short-term use under the guidance of your naturopath or other healthcare provider.
How do you bring your own experiences into your naturopathy and nutritional therapy practice?
Specifically, following pregnancy and birth I was instilled with this even greater sense of awe and wonder for women and our bodies. I look at the women around me, those walking down the street and those that sit in front of me in my clinic and all I see are superheroes.
Generally in my work as a naturopathic practitioner, I see an important role for ‘compassionate objectivity’. My love for research and studying the body helps with objectivity and I can hope that my own colourful life experience supports compassion, and understanding. I really love that this work gives me the opportunity to let women (and men) be heard - there is such richness in the stories we have to tell.
To learn more about Filippa or to book a 1:1 consultation, click here.
]]>However, today we look down on sleep. In today's fast-paced world, sleep often takes a backseat as we strive to accomplish more in our waking hours. But despite fighting it all we can, the truth is that sleep plays a crucial role in our overall well-being and productivity. It should be our no.1 priority to sleep better.
Sleep is not merely a period of inactivity; it is a dynamic and essential process for our physical and mental health. Despite leaving our ancestors at the whim of predators overnight, evolution has fought hard to ensure that sleep is protected in our order for us to protect ourselves.
Researchers have found that sleep is integral to our immune health and enabling our immune system to be more dynamic in defending us against diseases. Moreover, it regulates the balance of our blood sugar and apetite levels - playing an important role in weight loss and preventing the onset of type 2 diabetes.
Psychologically, sleep allows the brain to actively process information and consolidate our memories, helping us to retain what we've learned and enhance our ability to make sound decisions when we wake up. Furthermore, sleep is crucial for regulating emotions and maintaining our mental well-being, as it allows the brain to process and make sense of emotional experiences.
Anxiety and stress hormones are also regulated during our sleep, so ensuring that you've had a deep and restful sleep will literally make you less anxious during the day!
We can't get away from sleep, we need it and without it we don't last long. So let's dive in and become sleep experts ourselves to make our days more productive, joyful and healthy. Here are 6 steps to improving your sleep:
1. Consistency
Our sleep cycle is critical to the quality of sleep that we achieve. Aiming to go to sleep and rise and regular times will benefit your hours of rest. This applies at the weekend and as well as during the week days! By establishing a consistent routine, you reinforce your body's natural circadian rhythm, making it easier to fall asleep and wake up refreshed.
2. Your Sleep Environment - cool and dark!
Creating a sleep-conducive environment is vital for uninterrupted and restful sleep. Ensure your bedroom is cool, dark, and quiet. Consider using earplugs, eye masks, or white noise machines to block out any disruptive sounds or lights. Additionally, investing in a comfortable mattress, pillows, and breathable bedding can significantly enhance your sleep quality.
An important aspect of this is actually getting the temperature right. Most people sleep in an ambient temperature that is too high - a temperature around 18°C (65°F) is optimal. This is because our bodies need to reduce our core temperature to fall asleep and stay asleep.
If you are sharing a bed with your partner, it is also important to be mindful of one's "chronotype". Your chronotype is the genetic circadian rhythm that you are most aligned to. That's right, some of us are genetically wired to be morning people, whilst others are night owls! Repeated disruption to sleep will cause issues over the long term, especially for you relationship, so give space where you can. In fact, around 25% of people in relationships claim to sleep in different locations for this exact reason!
3. Avoid Caffeine & Alcohol
Certain substances can interfere with sleep. Limit or avoid consuming stimulants like caffeine, nicotine, and alcohol close to bedtime. These substances can disrupt the sleep cycle, making it harder to fall asleep or maintain a deep sleep throughout the night.
Caffeine works in our brain to prevent the signals it usually sends to tell our body to rest. By interfering here it will significantly impact the quality of your sleep. Caffeine is (almost) undeniable in society's blend of hectic schedules and social interactions, my personal rule for this is to avoid caffeine after 1pm.
Alcohol, whilst often used to help people sleep for its sedative effects is actually detrimental to our sleep quality. It blocks REM sleep, causing multiple awakenings through the night, which is why we often feel groggy after a couple of drinks.
4. Establish a Bedtime Routine
Engaging in relaxing activities before bed helps signal to your body that it's time to unwind and prepare for sleep. Incorporate activities such as reading a book, sipping a restful tea or latte, taking a warm bath, or practicing meditation.
An important element of this is to set your environment in preparation for rest. You can do this by simply dimming the lights - lower the level of light exposure to about 25% of the max and this will signal to your brain that it is time to get rest.
5. Limit Exposure to Blue Light
Continuing the them of light... Electronic devices emit blue light, which can suppress the production of melatonin, a hormone that regulates sleep. It is easy to get caught up in our phones, whether it is scrolling through cat videos or even reading books on a tablet. You will improve your ability to get to sleep if you minimize exposure to screens, such as smartphones, tablets, and televisions, at least one hour before bedtime. If this cannot be done then switch on the blue light filters on your device or wear blue light-blocking glasses.
You may find this easier by keeping your phone outisde of the bedroom, preventing any last minute glimpses of your notifications. Swap your phone for a simple alarm if you're needing to get up early. Better yet, buy a Lumie.
6. Manage Stress and Mental Well-being
High levels of stress and anxiety can profoundly impact sleep quality. Prioritize stress management techniques such as mindfulness, deep breathing exercises, or journaling before bed. There are also plenty of herbs that help to de-stress the body on a physical and emotional level - my personal recommendations are CBD and Ashwagandha. Engaging in regular physical exercise throughout the day can also help reduce stress and promote better sleep.
Sleep is not an indulgence but a necessity for our overall health and well-being. By adopting a consistent sleep schedule, creating an optimal sleep environment, minimizing stimulants, establishing a bedtime routine, limiting exposure to blue light, and managing stress, we can unlock the full potential of a good night's rest. Prioritizing sleep is an investment in ourselves, leading to improved cognitive function, emotional and physical resilience!
Written by Tom Smale.
]]>Herbal tinctures have a long history dating back to ancient times, where they were used to extract the medicinal properties of plants. The practice of using tinctures, also known as extractions, can be traced back to the early Egyptians and Greeks, who used them to prepare remedies for various ailments. You can imagine that as soon as alcohol was discovered for the first time it was combined with various herbs in line with our innate curiosity. This method of making tinctures has changed little over the centuries, with the basic process of steeping herbs in alcohol to extract their medicinal compounds remaining largely unchanged.
Of course, though, there are many ways to extract the beneficial compounds from herbs - hot water, vinegar, and honey are all ways that we extract from herbs on a regular basis.
Herbal tinctures however, are made by steeping herbs in a solution of alcohol and water. The plant material is placed in a jar and covered with a mixture of alcohol and water. The ratio of herbs to liquid can vary significantly depending on the herb that is being used and more often than not the physical constraints imposed by it. Between 1:2 and 1:5 (herbs to liquid) is the most typical extraction ratio.
The jar is then sealed and left to steep for a period of time, which also varies from 2-8 weeks depending on how fibrous a herb is and how difficult it can be to extract. During this time, the alcohol and water solution will extract the medicinal compounds from the herbs, creating a potent extract. Once the steeping process is complete, the liquid is strained and the remaining liquid is the tincture.
What's great about tinctures is that they preserve these beneficial herb nutrients for a long time and can be kept in your cupboard even after being used multiple times.
The type of alcohol used in the tincture-making process can vary, with the most common types being ethanol and methanol. Ethanol, also known as grain alcohol, is the most commonly used alcohol in tincture-making. It is a clear, colorless liquid that is derived from fermented grains such as corn, wheat, and barley, it is also made from cane sugar. The high alcohol content, typically between 40-60% is what is required to fully extract the herb material. An alcohol content less than this has much less extraction potential and a shorter shelf life. Ethanol is also a good solvent for extracting a wide range of compounds from herbs, making it an ideal choice for tincture-making.
Methanol, on the other hand, is a type of alcohol that is derived from wood and is not commonly used in tincture-making. It is a toxic alcohol and should be avoided.
In addition to ethanol, there are also other types of alcohol that can be used in tincture-making such as brandy, which is made from wine and has a higher alcohol content than ethanol, and glycerin, which is a sweet, syrupy liquid that is derived from vegetable oil.
So what are the differences, the pro's and con's of using alcohol vs. glycerin when choosing on a herbal tincture.
Firstly, alcohol is a good solvent for extracting a wide range of compounds from herbs. It is able to extract a greater variety of compounds and in higher concentrations than glycerin. Secondly, alcohol-based tinctures are more shelf-stable than glycerin-based tinctures, which means they can be stored at room temperature and have a longer shelf life. Finally, alcohol is more accessible and less expensive than glycerin.
A question that we frequently receive is whether alcohol based tinctures can be used for children and the answer is yes - in very small doses at the parents' discretion. "Typical doses of herbal medicines for children aged 6–12 years contain 0.07–0.18 g ethanol, which is equivalent to, e. g., 31–75 ml of apple juice (with an ethanol content of 0.3 %), and is eliminated from the blood within 1–3 min. These doses lead to a maximum blood ethanol content of 0.008–0.015 g/l, calculated under assumption of the worst case scenario." (Reference)
So what might be the reason that an alcohol based tincture is not for you. As a powerful solvent alcohol should be consumed in small quantities and certainly no more than recommended on the bottle. Therefore, they should be handled with care and kept out of reach of children. Secondly, alcohol can extract the bitter compounds found in some herbs, which can make tinctures less palatable. There is a simple way around this of course, just add the drops to a glass of water or juice. Thirdly, it may not be suitable for people who are sensitive to alcohol or who cannot consume it for religious reasons.
Let's start with the pros of using glycerin to make tinctures. Firstly, glycerin is a non-toxic solvent, which makes it a safer alternative to alcohol, and there's less to be mindful of when dosing to children and pregnant women. Secondly, glycerin is a sweet, syrupy liquid that is derived from vegetable oil. It does not extract the bitter compounds found in some herbs, which can make tinctures more palatable. Finally, it is a good alternative for people who are sensitive to alcohol and cannot consume it.
However, there are also a few negatives for using glycerin to make tinctures. Firstly, glycerin is not as effective as a solvent as alcohol. This means that it may not extract all of the medicinal compounds from the herbs and the dose would have to be higher to achieve the same level of potency than an alcohol based tincture. Secondly, it is not as shelf-stable as alcohol-based tinctures, which means that they need to be stored in the refrigerator and used within a shorter time frame - typically 3 months after first use. Thirdly, glycerin-based tinctures are typically more expensive than alcohol and may not be as accessible to some people.
In conclusion, both glycerin and alcohol have their pros and cons when it comes to making herbal tinctures. Glycerin is a non-toxic solvent that is a good alternative for people who are sensitive to alcohol, while alcohol is a good solvent that is more shelf-stable and less expensive. Ultimately, the choice between the two solvents depends on your personal preferences and needs.
It's important to note that when making tinctures, it's essential to use high-proof, food-grade alcohol, and to make sure the herbs are organic and free of pesticide. Always consult with a healthcare practitioner before consuming any herbal tinctures, especially if you are pregnant, nursing, or taking any medications.
Enjoyed this article or have any questions? Please reach out to us at hello@wunderworkshop.com
Written by Tom Smale, co-founder of Wunder Workshop
]]>Our skin is a reflection of our overall health and well-being. It can show us where we are feeling blocked or in need of care. Our skin, however, can be unforgiving and show the world that we've been lacking too.
People have been consuming herbs for thousands of years to improve our skin's health and appearance, and using them topically too. Of course, nature offers a treasure trove of herbs that can support and enhance our skin's appearance. In this article, we will explore a handful of scientifically-backed herbs that can contribute to healthy, radiant skin. So, let's delve into the world of botanical beauty and discover how these herbs work their magic!
1. Turmeric (Curcuma longa):
Turmeric, the vibrant yellow spice that caught Wunder Workshop's imagination back in 2013, has been revered for centuries in Ayurvedic medicine for its potent anti-inflammatory and antioxidant properties. Curcumin, which is just one of many active compounds in turmeric, has been shown to exhibit various benefits for the skin.
Studies suggest that curcumin can help reduce inflammation, combat oxidative stress, and promote collagen synthesis, which contributes to improved skin elasticity and overall appearance (Vaughn et al., 2016). It is also a spice that can be easily incorporated into any daily wellness routine, either in a tea or latte, but also in plenty of delicious meals.
We have also written an article on how to use turmeric topically for your skin - check it out HERE.
2. Aloe Vera (Aloe barbadensis):
Aloe vera, often referred to as the "plant of immortality," has been used for centuries for its soothing and healing properties. Aloe's fronds are filled with a thick mucilagious fluid that keeps it hydrated in the dry climates it thrives in. It has been used traditionally for these cooling and hydrating properties.
Scientific research has also highlighted the potential benefits of aloe vera for the skin - a study published in the Journal of Dermatological Treatment found that topical application of aloe vera gel improved skin hydration, reduced the appearance of wrinkles, and enhanced the production of collagen and elastin (Surjushe et al., 2008). Aloe vera's bioactive compounds, such as polysaccharides and antioxidants, are believed to contribute to its skin-enhancing effects.
3. Chaga Mushroom (Inonotus obliquus):
Chaga mushroom, a medicinal fungus that grows on birch trees in cold climates, has been used for centuries in traditional medicine for its health-promoting properties, in particular for skin health. This is because it has a potent antioxidant effect and can protect against UV-induced cell damage!
Chaga mushroom is rich in antioxidants, including phenolic compounds and polysaccharides, which can help combat oxidative stress and inflammation in the body. By reducing oxidative damage and inflammation, Chaga mushroom may contribute to a healthier complexion and a more even skin tone.
Exposure to ultraviolet (UV) radiation from the sun can lead to skin damage and premature aging. Chaga mushroom contains melanin, a natural pigment that offers some protection against UV radiation. Additionally, studies have suggested that Chaga mushroom extracts may help inhibit the production of matrix metalloproteinases (MMPs), enzymes involved in collagen degradation triggered by UV radiation (Lee et al., 2009). This suggests that Chaga mushroom may have potential photoprotective properties, helping to shield the skin from UV-induced damage.
Keeping hydrated and nourishing a strong skin barrier are crucial for maintaining healthy skin. Chaga mushroom is believed to possess moisturizing properties, which can help improve skin hydration and prevent moisture loss. This can contribute to improved skin elasticity and a smoother complexion.
What's the best way to consume Chaga? Well, the traditional way, in a tea: a teaspoon of Superior Chaga extract powder and hot water.
4. Calendula (Calendula officinalis):
Calendula, also known as marigold, has been used in traditional medicine for its soothing and healing properties as well. Research suggests that calendula extracts possess anti-inflammatory, antimicrobial, and wound-healing properties, making it beneficial for various skin conditions and it is used both topically and internally. A study published in the Journal of Clinical and Aesthetic Dermatology demonstrated that calendula ointment was effective in promoting wound healing and reducing inflammation (Pommier et al., 2004). Calendula's flavonoids and triterpenoids are believed to contribute to its skin-protective and healing properties.
5. Rosemary (Rosmarinus officinalis):
Rosemary, an aromatic herb which is often overlooked as a powerful healing herb, holds promise for enhancing skin health. Scientific studies have demonstrated the antioxidant and anti-inflammatory effects of rosemary extract. A research article published in the International Journal of Molecular Sciences highlighted rosemary's potential in protecting the skin against UV-induced damage, reducing inflammation, and promoting collagen synthesis (González-Vallinas et al., 2015). The phytochemicals present in rosemary, such as rosmarinic acid and carnosic acid, are believed to contribute to its skin-boosting properties.
You will also find that rosemary is a mind-awakening herb, used to help boost brain function. We use it in our Wild Wisdom tincture as an easy way to find focus in our day to day!
6. Maca (Lepidium meyenii):
Maca, a root vegetable native to the Peruvian Andes, has gained popularity for its health benefits, including its positive impact on skin health. There are several properties of this adaptogenic herb that suggest benefits for skin health. The first is hormonal balance, where Maca is known to support hormonal balance in the body. Hormonal imbalances can often manifest as skin issues, such as acne or dryness. By promoting hormonal equilibrium, Maca may indirectly contribute to healthier and clearer skin.
Secondly, maca can stimulate collagen production - Collagen is a vital protein that provides structure and elasticity to the skin. As we age, collagen production naturally declines, leading to wrinkles and sagging skin. Maca has been suggested to support collagen synthesis and enhance the production of elastin, another protein responsible for skin elasticity. By promoting collagen production, Maca may help improve skin firmness and reduce the appearance of fine lines and wrinkles.
Maca forms an integral part of our Golden Glow adaptogen blend, that is an alchemy of herbs designed to light your spark from within - improving both your mind and nourishing your skin.
However you choose to support your skin, know that there are herbs to help you. Our skin's appearance is influenced by many factors, the best care that you can take is to support your overall wellbeing. Keep a regular sleep pattern and nourish yourself with vibrant foods. Know that in times of need you can also embrace the gifts of nature and let these botanical beauties nurture your skin, revealing your natural radiance.
References:
1. Vaughn, A. R., et al. (2016). Effects of turmeric (Curcuma longa) on skin health: A systematic review of the clinical evidence. Phytotherapy Research, 30(8), 1243-1264.
2. Surjushe, A., et al. (2008). Aloe vera: A short review. Indian Journal of Dermatology, 53(4), 163-166.
3. Pommier, P., et al. (2004). Phase III randomized trial of Calendula officinalis compared with trolamine for the prevention of acute dermatitis during irradiation for breast cancer. Journal of Clinical Oncology, 22(8), 1447-1453.
4. Katiyar, S. K. (2011). Green tea prevents non-melanoma skin cancer by enhancing DNA repair. Archives of Biochemistry and Biophysics, 508(2), 152-158.
5. González-Vallinas, M., et al. (2015). Antitumor effects of dietary phytochemicals and their chemopreventive implications in colorectal cancer. International Journal of Molecular Sciences, 16(1), 1098-1113.
6. Gonzales, G. F. (2012). Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evidence-Based Complementary and Alternative Medicine, 2012, 193496.
7. Dording, C. M., et al. (2015). A Double-Blind, Randomized, Pilot Dose-Finding Study of Maca Root (L. meyenii) for the Management of SSRI-Induced Sexual Dysfunction. CNS Neuroscience & Therapeutics, 21(5), 372-380.
8. Lee, S. Y., et al. (2009). Inhibitory effects of the methanol extract of Inonotus obliquus on mast cell-mediated allergic inflammatory responses. Journal of Ethnopharmacology, 121(2), 272-278.
9. Shikov, A. N., et al. (2014). Medicinal plants of the Russian Pharmacopoeia: Their history and applications. Journal of Ethnopharmacology, 154(3), 481-536.
10. Duru, K. C., et al. (2013). Determination of Chemical Composition of Chaga (Inonotus obliquus) Mushroom Growing on Some Trees. Journal of Food, Agriculture & Environment, 11(2), 266-269
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Studies have found that the average attention span of humans today is shorter than a that of a goldfish. Coming in at 8.25 seconds to a goldfish's 9 seconds!
So, if you are still here that's a pretty good sign!
Clarity of mind and focus on a single task is the illusive pot of gold at the bottom of a rainbow of distractions.
Distractions which, in today's world, are abundant. We're batting away spam, and often catch ourselves in a spiral of catchy news headlines and 6 second cat videos on Instagram/TikTok. But where focus is applied, the results can be beautiful and inspiring.
To reclaim mental clarity and focus, we looked to age old herbs to combat this new age wave attack on our attention span - and we found an abundance of history and use of herbs who's powers will surprise you!
These herbs we've extracted for potency and combined to align into one powerful plant tool to boost your mental capacity, clarity and take on your biggest productivity challenges.
Here's a run down of the chosen ingredients to our Wild Wisdom and why they are here to help:
Lion's mane mushroom (Hericium erinaceus) is a shaggy, white mushroom that has been used in Traditional Chinese Medicine where Buddhist monks were known to drink Lion's mane tea for its cognitive-enhancing effects and focusing properties during meditation. Lion's mane contains compounds called hericenones and erinacines, which have been shown to stimulate the growth of nerve cells in the brain (1). Scientists believe this is why lion's mane has been shown to improve cognitive function and memory. Additionally, lion's mane has anti-inflammatory and antioxidant properties that may protect the brain from damage. Protecting neurons helps us to retain our memory for longer, making us more productive and reason faster.
Rosemary (Rosmarinus officinalis) is another herb that has been used traditionally for cognitive enhancement. It's aroma has awakening properties which can feel like a breath of fresh air directly to the brain. Rosemary contains terpenoids that can increase acetylcholine levels in the brain. Terpenoids are organic compounds that help with both protection and pollination in plants - we might associate them with the potent aromas that they release. The terpenoid content may explain why rosemary has been shown to improve cognitive function and memory in several studies (5). In one study, participants who were exposed to the scent of rosemary essential oil showed improved cognitive performance compared to a control group (6). Rosemary also has anti-inflammatory and antioxidant properties that may protect the brain from damage too (7).
Sage (Salvia officinalis) has a long history of traditional use for cognitive enhancement - in fact, many of the plants in the Lamiaceae family do. Sage also contains its own unique blend of terpenoids, which improve cognitive function by increasing the levels of acetylcholine in the brain. Acetylcholine is a neurotransmitter that plays a critical role in learning and memory (2). In one study, participants who took sage extract showed improved cognitive performance compared to a placebo group (3). Additionally, sage has anti-inflammatory and antioxidant properties that may protect the brain from damage caused by oxidative stress (4).
Lemon balm (Melissa officinalis) is a calming herb that has been traditionally used to reduce anxiety and improve cognitive function. The relationship between focus and calm is a complex one - sometimes we need a bit of fire to get going, but really it is calm that enables us to hold moments of concentration!
A study published in the journal Pharmacology Biochemistry and Behavior investigated the effects of acute administration of lemon balm extract on mood and cognitive performance in healthy young adults. The study found that participants who took lemon balm extract showed improvements in cognitive performance, including increased accuracy of attention and faster memory recall. In vitro studies have shown that lemon balm extract can inhibit the activity of the enzyme acetylcholinesterase, which breaks down the neurotransmitter acetylcholine (8). This results in increased acetylcholine levels in the brain, which can improve cognitive function by enhancing attention, memory, and learning. Lemon balm extract has also been shown to modulate the activity of the GABA receptor, which is involved in the regulation of anxiety and stress. By enhancing GABA receptor activity, lemon balm may help reduce feelings of stress and anxiety, leading to improvements in mood and cognitive performance (9, 10).
Hornbeam flower essence (Carpinus betulus) is a type of flower essence that has been traditionally used to increase mental clarity and focus. This essence is for those who find it hard getting started - the tasks are laid out in front of you, but the thought tires you before you even begin. The barrier is all mental but hornbeam essence helps to bring clarity and fortify your mind to begin, knowing that you will fulfil your tasks to the end.
In summary, sage, rosemary, lemon balm, lion's mane mushroom, and hornbeam flower essence are all traditional remedies that have been used for centuries to improve focus and mental clarity. Each of these herbs has unique properties that can enhance cognitive function and protect the brain from damage caused by oxidative stress and inflammation. Their long history of traditional use and the available scientific evidence suggest that they can be effective for improving mental clarity and focus, which is why we've included these herbs in the Wild Wisdom blend.
Still here? If so, share this post and see how long their attention span is!
References
Inner Voyage Tincture is an alchemy of folk herbs purposefully blended by Wunder Workshop and created in collaboration with DIRT.charity to instill courage and ignite the power within to heal our planet collectively. Inner Voyage is a unique blend of 5 biodynamically grown, British herbs - their energetics and purpose are:
Rose - opens the heart.
Lemon Balm - for joy to overcome anxiety.
Mullein - for a courageous & open mind.
Sage - to sharpen the mind & bring wisdom.
Mugwort - to connect us to mother nature & bring energy for action.
This is a not-for-profit product for us and through the purchase of this bottle, you are supporting DIRT’s mission to regenerate soil globally, as £10 from each purchase is donated to DIRT.
Who are DIRT?
DIRT is a UK charity working globally to turn fashion into a climate solution, starting with the soil.
Fashion is grown in soil, and the way we currently grow our raw materials causes tremendous harm to soil, and is a catalyst for climate change. We could grow fashion crops in a way that heals soil and restores nature to full health and thriving biodiversity. Regenerating soil is a long term solution and the fastest answer we have to climate change. Biodynamics is a powerful nature based solution and our goal is to get fashion’s sourcing power behind soil regeneration globally. Our mission is to grow and process all fashion’s raw materials biodynamically.
DIRT's story started with Arizona Muse, a model for over twelve years who became an extremely passionate environmental activist a few years into her career, when unravelling the truth about what really happens to the planet and people who make the clothes she was indirectly helping to sell. Over time, Arizona began to realise through her activism, research, sustainability consulting, serving on boards, giving talks globally and meeting with farmers that everything starts with soil, from which we grow or mine everything we need. Not just the food we eat, but the clothes we wear, the wood for our buildings, the herbs for our medicine and beauty products all begin as raw materials grown in soil by farmers. However, the current agricultural system is not working healthily, she noticed. It became clear to her that the manifestations of climate change we are witnessing around the world are happening in large part because our soils have been degraded by conventional farming techniques.
John Muir once said - “Of all the paths you take in life, make sure a few of them are dirt”. We couldn't agree more.
Where the narrative is considerably weighted against inflammation, it's good to remember what inflammation is for and the benefits that it can bring us too. The first thing to remember is that it is a very natural process - and a key part of our survival. Inflammation is triggered when the body is under stress or injury, and the complex cellular communication that follows, helps to both heal and helps us to learn. But, there are considered to be two types of inflammation...
1. Acute Inflammation - which is essential for the healing process, and;
2. Chronic inflammation - that can cause long-term damage to the body.
This is especially relevant for people who exercise frequently or who engage in intense physical activity that puts a lot of stress on their bodies. So, I want to look at the pros and cons of inflammation in exercise/sport performance, and the relative effect of an anti-inflammatory diet.
Pros of inflammation for exercise:
Improved recovery: Inflammation triggers the body's healing response, which can help you recover faster from injuries and soreness. This can be especially beneficial for those who engage in high-intensity training or competitions.
Enhanced adaptation: Exercise-induced inflammation can also lead to improved adaptation to exercise. This means that the body becomes better equipped to handle the stress of exercise, which can lead to better performance. It is the body's way to compensate and prepare for the next time it will get tested in the same way.
Cons of inflammation for exercise:
Increased risk of injury: Chronic inflammation can weaken the body's tissues and increase the risk of injury. This is because inflammation can cause tissues to become stiff and inflexible, making them more susceptible to damage during exercise.
Impaired performance: Chronic inflammation can also impair athletic performance by causing fatigue, muscle weakness, and decreased endurance. This can lead to decreased performance in training and competition.
What about an Anti-inflammatory diet and its relative effect on inflammation in exercise?
An anti-inflammatory diet is a diet that includes foods that are high in antioxidants and anti-inflammatory compounds, such as fruits, vegetables, whole grains, nuts, and fatty fish. This type of diet has been shown to reduce inflammation in the body and improve overall health. I've written about this in the past in relation to Turmeric and how it combats low, chronic levels of inflammation.
The relative effect of a specifically anti-inflammatory diet on inflammation in athletes is not entirely clear. While some studies have shown that an anti-inflammatory diet can reduce inflammation and improve recovery in athletes, others have shown little to no effect.
One study published in the Journal of the International Society of Sports Nutrition found that athletes who followed an anti-inflammatory diet had lower levels of inflammation and improved recovery compared to those who did not follow the diet. However, another study published in the Journal of the American College of Nutrition found that while an anti-inflammatory diet improved overall health, it had little effect on inflammation in athletes.
Overall, while an anti-inflammatory diet may have some benefits for athletes (and therefore anyone else who exercises!), its relative effect on inflammation is not well-established. The take-away from this being that one should focus on eating a well-balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins to support their performance and recovery.
I was also inspired by Tim Spector MD, one of the world's most cited scientists, who believes that diet diversity is the key to our health, as this all starts in the gut and the foods that we consume.
In conclusion, inflammation can have both pros and cons for us all when it comes to exercise in particular. However, while acute inflammation can aid in recovery and adaptation, chronic inflammation can impair performance and increase the risk of injury. This isn't necessarily something that can be avoided by consuming a "anti-inflammatory diet", however there are plenty of anti-inflammatory foods that will help to lower chronic levels of inflammation and be beneficial to our overall health and vitality.
The best approach is to focus on a well-balanced diet that includes a diverse range of foods, (especially plants!) to support your exercise goals and recovery.
At RideMallorca I'm working with superstar chef Alessandra Mariotti to ensure deliciously nutrient dense and diverse meals, using local and organic ingredients. Recovery is incredibly important to any aspiring athlete's progression in performance - as the body needs to repair itself to become stronger, and it needs the right nutrition to do this properly. If you have any questions, please get in touch.
Some additional reading and references:
Tidball, J. G. (2017). Inflammation in muscle injury and repair: introduction and overview. Muscle & Nerve, 56(5), 729-734.
Peake, J. M., Neubauer, O., Della Gatta, P. A., & Nosaka, K. (2017). Muscle damage and inflammation during recovery from exercise. Journal of Applied Physiology, 122(3), 559-570.
LaVoy, E. C., Chiu, L. Z., DeSilva, J. M., Kostek, M. C., & Yarasheski, K. E. (2018). Inflammatory markers and skeletal muscle adaptations: evidence from exercise interventions. Medicine and Science in Sports and Exercise, 50(6), 1216-1227.
Nieman, D. C. (2019). Exercise immunology: practical applications. International Journal of Sports Medicine, 40(8), 507-514.
Calder, P. C., Ahluwalia, N., Albers, R., Bosco, N., Bourdet-Sicard, R., Haller, D., ... & van Wijk, N. (2017). A consideration of biomarkers to be used for evaluation of inflammation in human nutritional studies. British Journal of Nutrition, 117(9), 1215-1227.
Larson-Meyer, D. E., Heilbronn, L. K., Redman, L. M., Newcomer, B. R., Frisard, M. I., Anton, S. D., ... & Ravussin, E. (2016). Effect of calorie restriction with or without exercise on insulin sensitivity, β-cell function, fat cell size, and ectopic lipid in overweight subjects. Diabetes Care, 39(8), 1337-1344.
Papanikolaou, Y., Brooks, J. K., & Reeder, B. A. (2019). Effects of a Mediterranean-style diet on inflammatory markers in young, healthy adults: a randomized controlled trial. Nutrition Journal, 18(1), 1-11.
Cameron-Smith, D. (2018). Nutrition for enhanced sports performance: the role of dietary fat. Journal of Science and Medicine in Sport, 21(3), 300-307.
Ross, M. L., Halson, S. L., & Garvican-Lewis, L. A. (2018). Nutrition strategies for the athlete. Sports Medicine, 48(S1), 1-19.
Carob has been used for centuries as a natural sweetener and as a cocoa substitute. It comes from the seed pods of the carob tree, which is native to the Mediterranean region and the Middle East. Carob has a long and fascinating history, and its benefits have been recognized by various cultures throughout the world.
You smell the carob tree long before you see it on walks in the Mediterranean - as the sweet (often fermenting) aroma drifts pleasantly across one's path. When they're ripe the dark pods hang from the trees and fall on the ground, providing a welcome snack. The fibrous pods also add an element of distraction if the walk is tough because gnawing at the pod requires some focus to get the good bits!
Historically, carob was used by ancient Egyptians as a medicinal food to treat various ailments, including diarrhea and sore throat. The Greeks and Romans also used it as a food and medicine, and the seeds of the carob tree were used to measure gold and precious stones because of their uniform weight. In the Middle Ages, carob was used as a substitute for sugar and honey, which were expensive and hard to come by.
Carob is still used today as a sweetener in many forms - in particular, as a substitue to chocolate. Whilst chocolate is still far more popular, they share many similarities and benefits.
Carob is also rich in antioxidants, fiber, and minerals such as calcium, magnesium, and potassium. It is also low in fat and calories, making it an ideal food for those who are trying to lose weight or maintain a healthy diet. Carob is also a good source of protein, but importantly contains no caffeine, which makes it a great alternative to chocolate for those who are sensitive to caffeine.
In addition to its nutritional benefits, carob has also been shown to have a positive effect on digestive health. It can help regulate bowel movements and reduce the symptoms of irritable bowel syndrome (IBS). Carob also contains polyphenols, which have been shown to have anti-inflammatory and anti-cancer properties.
Its numerous health benefits make it an excellent addition to any diet, and its natural sweetness and chocolate-like flavor make it a delicious alternative to traditional sweeteners and chocolates. Which is why we've used it in our latest sweet experiment, having had a craving for carob on a recent hike.
We've covered a lot of ground here on carob already... but now it's time to get to the recipe, because it is so worth it!
Ingredients (makes 10 small cups):
Method (15 minutes + 10-15 minutes cooling time):
In a bain marie, gently melt down the cacao butter before adding the vanilla extract. Incrementally add the carob powder, whilst whisking to ensure a smooth carob mixture. Fortunately, carob is less likely to form clumps than cacao so this should be pretty quick! Take off the heat once this has mixed well and move on to the filling whilst it cools down a little.
In a mixing bowl add your coconut and melted coconut oil. This is also where you can get creative and add your ashwagandha / CBD / turmeric / mushroom powder, plus the date syrup or Turmeric Honey and stir well - you want it to be fully combined. The coconut oil will cool and bind the filling together, as well as providing more texture.
Now that the filling is ready, set about your moulds - we used mini silicone muffin cups - spread the carob mixture evenly all over the moulds then place in the fridge to cool. Ensure to leave some of the carob mix to seal the cups!
Once the first layer of carob has cooled, take the moulds out of the fridge and fill with the coconut mixture. Then seal the away with the remaining carob blend and place in the fridge once more. The melting point is the same as chocolate because we are using cacao butter, so the carob cups will be ready pretty quickly.
You can leave them in the fridge and consume over the next few days or eat them all at once, which is what we did...! :D
]]>Ayurveda, an ancient Indian practice, is a holistic approach to wellness that focuses on maintaining balance and harmony in the body and mind. It's a system of medicine that has been used for thousands of years, recognised as the oldest medical system in the world, and it is still widely practiced today.
One of the main principles of Ayurveda is that the body and mind are interconnected and that maintaining balance in one can help to maintain balance in the other. If you're a busy person, or new to Ayurveda, then it can be challenging to find time to incorporate Ayurvedic practices into your daily routine. But don't worry, there are several simple practices that you can easily incorporate into your daily routine to help you stay balanced and energized.
Tongue scraping: This is a simple yet effective practice that can help to remove toxins and bacteria from the tongue, improve digestion, and freshen breath. It only takes a few seconds to do and can be done first thing in the morning before brushing your teeth. We love using a tongue scraper and can confidently say that it has been life-changing, it's hard to imagine mornings without it now.
Abhyanga (self-massage): This is a practice of massaging the body with warm oil. It not only feels good but also helps to hydrate the skin, improve circulation, and reduce stress. It can be done before or after a shower and only takes a few minutes to do. You can feel your way with this one, target areas that feel blocked - you won't need to cover your whole body. Use a light body oil or gently warm sesame oil before massaging.
Pranayama (breathing techniques): This is a practice of controlling the breath to improve lung function, reduce stress and anxiety, and increase energy levels. There are many different types of pranayama, but one of the simplest and most effective is alternate nostril breathing. It can be done while sitting or lying down, just close one nostril and breath steadily for 1 minute, then repeat on the other side.
These are just a few simple practices from Ayurveda that can be easily incorporated into a busy person's daily routine. Incorporating them into your daily routine can help to improve your overall well-being, reduce stress and anxiety, and increase energy levels. It's important to note that the best practices are the ones that you can stick to, so start with something small and manageable. As you become more comfortable with the practices, you can slowly add more. Remember, Ayurveda is all about balance, so take your time, listen to your body and adjust accordingly.
To conclude, Ayurveda is a holistic approach to wellness that focuses on maintaining balance and harmony in the body and mind. Incorporating simple practices such as tongue scraping, Abhyanga and Pranayama into your daily routine can help to improve your overall well-being, reduce stress and anxiety, and increase energy levels. They are easy to do and only take a few minutes to do, making them perfect for busy people. Always remember to listen to your body and adjust the practices accordingly.
]]>This might just be the shortest blog and recipe there is, because this recipe is just so simple. It is also delicious, high in protein and a great way to quickly elevate any meal, especially curries.
Chickpeas are renowned for their high protein content which makes them a great alternative source for vegetarians and vegans. This high protein content is what enables them to maintain shape and hold together when creating a pancake. With this recipe there's no waiting around, and no adding eggs or other binding agents.
So quickly to the recipe, because who has time these days:
Mix all of the above in a mixing bowl and voilá! Spoon or pour portions of the mixture onto a hot frying pan that has been gently oiled (recommend using ghee), and spread the batter out as you would with a thin style pancake.
Keep on the heat until the raw side begins to appear drying out, the bottom should have a wonderful golden brown colour to it. Serve warm or slightly cooled alongside almost anything.
]]>In this blog post, we will explore the benefits of using CBD oil in combination with turmeric extract for five key health benefits, including reducing inflammation, improving brain function, and more.
First, let's talk about CBD oil. CBD, or cannabidiol, is a non-psychoactive compound found in the cannabis plant that has been shown to have numerous health benefits. Crucially, CBD does not elicit any intoxicating or "high" effects that are caused by the compound THC in cannabis.
Instead, it has been found to have anti-inflammatory properties, which can help to reduce pain and swelling in the body. Additionally, CBD oil has been found to have potential anti-anxiety and anti-depressant effects, which can help to improve overall mental well-being. There is also substantial support and research for the extracts ability to improve quality of sleep. Whether or not this is a result f the anti-anxiety effects is not known, but it all works hand in hand.
Now, let's talk about turmeric extract. Turmeric is a popular spice that is known for its anti-inflammatory and antioxidant properties. The active ingredient in turmeric is curcumin, which has been found to have a number of health benefits, including reducing inflammation, improving brain function, and more - we touched on this in our last article, which you can read here.
When CBD oil and turmeric extract are combined, they can provide even greater benefits to the body. It is common practice to blend herbs to increase their potential effect, improve bioavailability and have a more holistic effect. Here are five key health benefits of using CBD oil in combination with turmeric extract:
Reducing inflammation: CBD oil and turmeric extract have both been found to have anti-inflammatory properties, which can help to reduce pain and swelling in the body. This makes it an effective treatment for conditions such as arthritis and other inflammatory conditions.
Improving brain function: CBD oil and turmeric extract have both been found to have potential neuroprotective properties, which can help to improve brain function and protect against cognitive decline.
Managing anxiety and depression: CBD oil has been found to have potential anti-anxiety and anti-depressant effects, while turmeric extract has been found to have potential anti-anxiety effects as well. Together, they may have a more potent effect on managing these conditions.
Regulating blood sugar: Turmeric extract has been found to have potential blood sugar-regulating effects, which can be beneficial for people with diabetes.
Cancer prevention: CBD oil and turmeric extract have both been found to have potential cancer-fighting properties. Studies suggest that together they may have a more potent effect on preventing cancer.
It's important to note that while CBD oil and turmeric extract have been found to have numerous health benefits, it's important to consult with a healthcare practitioner before using them. They may interact with other medications you may be taking.
In conclusion, CBD oil and turmeric extract are both known for their powerful health benefits, but when combined, they can provide even greater benefits to the body. From reducing inflammation, to improving brain function and managing anxiety and depression, there are many potential benefits to using CBD oil in combination with turmeric extract. As always, it's important to consult with a healthcare practitioner before using any supplement or extract.
]]>We talk a lot about turmeric. It was, of course, our main focus when we started Wunder Workshop and therefore we've done a lot of research into the health properties and traditional uses of this super spice. This non-exhaustive list just gives a glimpse of how powerful turmeric is and how it should be a staple in every diet.
Turmeric is a spice commonly used in South Asian and Middle Eastern cooking. It is made from the root of the Curcuma longa plant and has a warm, bitter taste and a bright yellow color. Turmeric has been used for centuries in traditional medicine to treat a variety of ailments. In recent years, research has been conducted to examine the potential health benefits of consuming turmeric on a daily basis. Whilst a lot of this research uses extracts in attempts to privatise and control ownership of specific health claims, at Wunder Workshop we believe in the power of nature and its ability to support us, which is why we use whole, organic turmeric powder and full-spectrum extracts of turmeric in our products.
One of the main active ingredients in turmeric is curcumin, a compound with powerful anti-inflammatory properties. Inflammation is a normal immune response to injury or infection, but chronic inflammation can contribute to the development of various diseases, including heart disease, cancer, and Alzheimer's disease. Curcumin has been shown to reduce inflammation in the body and may be effective in reducing the risk or severity of these conditions.
Turmeric may also have antioxidant properties. Antioxidants are substances that help protect cells from damage caused by free radicals, which are unstable molecules that can damage cell membranes and DNA. This damage can contribute to the development of chronic diseases. By neutralizing free radicals, antioxidants can help reduce the risk of these diseases.
Turmeric may also have potential benefits for brain health. Some research suggests that curcumin may help improve memory and cognition in people with Alzheimer's disease and other forms of dementia. Curcumin may also have the ability to increase the levels of brain-derived neurotrophic factor (BDNF), a protein that plays a role in the growth, maturation, and survival of neurons.
Turmeric may also have potential benefits for the digestive system. It has been used traditionally to help with digestion and reduce bloating and gas. Some research suggests that turmeric may help reduce the severity of irritable bowel syndrome (IBS) and other digestive disorders.
Turmeric may also have potential benefits for the skin. It has been used traditionally to help with various skin conditions, including wounds, acne, and eczema. Some research suggests that turmeric may have anti-aging effects on the skin and may be effective in reducing the appearance of wrinkles.
There are many ways to incorporate turmeric into your diet. One of the most common is to use it as a spice in cooking. Turmeric can be added to a variety of dishes, including curries, rice dishes, and soups. It is also consumed in drinks such as Golden Mylk, in herbal infusions containing turmeric and through a variety of skincare products.
One of the most important requirements when supplementing or using turmeric in cooking is to improve its bioavailability by combining it with heat, fat and black pepper - as many of the beneficial compounds in turmeric are large, complex proteins they have trouble being absorbed into the blood. Using the three forementioned combinations improves the biovailability of turmeric. Heat and fat increase the speed of absorption in the gut and fat helps to increase the time - increasing the chance of absorption. Black pepper contains a molecule known as piperine which has been shown to increase bioavailability by up to 2000%.
In summary, consuming turmeric daily may have potential health benefits, including reducing inflammation, improving brain function, aiding in digestion, and improving skin health.
If you have any questions about turmeric and supplementing this alongside medications or for specific health concerns, please speak with your medical practitioner.
]]>Inonotus obliquus, also known as chaga mushroom, is a type of medicinal mushroom that has a long history of use in traditional medicine. It is a parasitic fungus that grows on the bark of certain trees and is known for its unique appearance and medicinal properties. In recent years, Inonotus obliquus extract powder has gained popularity as a supplement due to its potential health benefits.
The history of Inonotus obliquus dates back to ancient times, where it was traditionally used in Russia, Poland and parts of Asia. It was used to treat a wide range of ailments, including cancer, inflammation, and digestive disorders. The mushroom was also used to boost immunity and as a tonic to increase overall well-being.
Recent scientific research has supported the traditional uses of Inonotus obliquus. Studies have shown that it has powerful anti-inflammatory properties and may help to reduce inflammation throughout the body. It is also believed to have antioxidant properties, which means it can help to protect the body from damage caused by free radicals and inflammation.
Inonotus obliquus extract powder is also believed to have potential benefits for immune system. It may help to boost the immune system and increase the body's ability to fight off infections and diseases. It has also been studied for its potential benefits in cancer therapy and has been found to inhibit the growth of cancer cells in laboratory studies.
Inonotus obliquus extract powder may also have potential benefits for heart health. Studies have suggested that it may help to lower cholesterol levels, improve circulation and reduce the risk of heart disease. It may also have potential benefits for blood sugar control and may be beneficial for those with diabetes.
Inonotus obliquus extract powder is also gaining popularity as a supplement for skin health. It is believed to have anti-aging properties and may help to improve skin elasticity and reduce the appearance of fine lines and wrinkles.
Inonotus obliquus extract powder is generally considered safe for most people. However, as with any supplement, it is important to speak with a healthcare professional before taking it, particularly if you are pregnant, breastfeeding, or taking any medications.
In conclusion, Inonotus obliquus mushroom extract powder has a long history of use in traditional medicine and is gaining popularity as a supplement due to its potential health benefits. It has anti-inflammatory, antioxidant, immune-boosting, and anti-cancer properties. It may also have potential benefits for heart health, blood sugar control and skin health. As with any supplement, it is important to consult with a healthcare professional before starting to take it.
References:
As months go, January can be one of the longest. Short hours of daylight, plus the cold and gloomy weather, are a combo designed to keep us in wintering mode. We suggest leaning into this hibernation phase to restore and replenish our energy levels, safe in the knowledge that the world is turning in your favour soon.
To maintain positive spirits, there's also herbal help on hand - allies that will support serotonin and dopamine levels when their typical release triggers are low in supply.
It is important to maintain balance and flow in tough times, so please be aware of yourself and others. Remember - connection, communication and movement are also powerful ways to stay positive and lift your spirits. If you are feeling low, tell someone!
Why Bear Hug?
Our Bear Hug tincture is a blend of folk herbs alchemised for calm in anxious moments. It is the reassuring embrace of a big bear hug that you can sink into and feel the protection within.
It contains soothing lavender, the relaxing nature of verbena, nervine calming oat tops, and stress-reducing lemon balm. These biodynamically grown herbs are purposefully blended with mimulus flower essence for a sense of calm and ease, a bear hug for mind & soul.
Mimulus flower essence is for every day fears and anxiety. It is your floral shield to confront the anxieties which you can pinpoint the origin, making precious petals more resilient and positive minded.
Why Goddess Tea?
This floral and herbal infusion is super smooth, with a wholesome and sweet finish. It is the perfect addition to this potion recipe for the delicate flavours that combine with the Bear Hug tincture.
It is also highly nourishing with yarrow and nettle, both of which are renowned for their ability to soothe and heal wounds as well as benefitting our moods. Their nutritious leaves are dense with compounds that enrich us from within - it is a herbal tonic that can be consumed at any time of the day, month or year!
Recipe
Instructions: Blend (be careful with the hot liquid when blending). Pour in your favourite mug.
Watch how we made this on our Instagram.
Optional: Decorate with rose petals.
Drink mindfully and let the plants take your worries away ✨
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Last week I (Zoë) attended the Oxford Real Farming Conference, which is an alternative farming conference attracting farmers, growers, activists, policymakers, and researchers from around the world who are interested in transforming our food system.
The programme delves deep into farming practices and techniques, as well as addressing the bigger questions relating to our food and farming system.
Subjects included agroecology, regenerative agriculture, organic farming and indigenous food and farming systems.
Below, I share some of my main learnings in note form from the talks that included inspiring speakers such as – Vandana Shiva, Satish Kumar, Guy Singh-Watson, Charles Dowding, and many more inspiring people.
Why does this matter? Because limiting the ownership of seeds to the four Big Agriculture corporations is decreasing the variety of fruits, vegetables and herbs that are naturally available.
Also, 1/3 of food produced in the world is wasted, we have enough food, but we just don’t have the right and fair distribution.
(Image credit: Everett Collection Inc/Alamy)
The following points were made by: Aled Jones President of NFU CYMRU
The following points were made by Satish Kumar:
And lastly, these points are from Jutta Kill during ‘The New Business of Carbon Farming and Other ‘Nature Based Solutions’: Panacea or disaster?’ talk:
Hannah Trueman is a holistic nutritionist & retreat cook specialising in plant-based and gluten-free recipes. She has created these crispy, golden and satisfying fritters using a couple of Wunder's staple ingredients - turmeric and saffron.
If you're looking for a feel-good recipe midweek then this is it. Turmeric and saffron have both been shown to increase levels of our neurotransmitter dopamine which is responsible for feelings of calm. Used in combination they're a powerful pleasure enhancer that will both tingle your taste buds and leave you wonderfully satisfied - thank you Hannah!
Ingredients
Leftovers will keep in a sealed container in the fridge for up to 1 week, or freeze for up to 3 months.
]]>It is very easy to forget that we also need to be kind to ourselves, so I like to gift myself something, as an act of self-respect and love. In recent years, I've sought out gifts that nourish me, but also drive personal growth - and this has been SO rewarding!
Last Christmas, I gifted myself sessions with spiritual life coach - Sanna Purinton and the past 12 months have been a beautiful journey of self discovery with her guidance. There have been plenty of tears and belly laughs, but I feel more whole in myself today as a result.
Below I have shared a curated selection of experiences that I've had my eye on that I know will have a transformational effect on your life or that of a loved one.
These experiences are never "cheap", but they are an investment into our health, for life! Their effects send positive ripples to those around us and can have a profound effect in our communities. If we want to see true change in this world, we really must begin with ourselves and our communities.
Hypnotherapy with Lucy Russell - who guides you to access your unconscious mind.
An astrology reading with Astrology for Artists - to confidently connect with your the inner self, based on the positioning of your planets.
For all nature and cycling lovers, our other half, Tommy, has created a beautiful cycling retreat in the Mallorcan mountains.
Looking to have a meaningful impact in the food world, or start a career in plant-based food? Plant Three is a seven week business-focused course packed full of the skills you'll need to get off on the right foot.
Spring equinox retreat - beautiful Moika holds space for you to re-connect to your inner goddess, through heart opening intuition and courageous conversations.
Learn to grow your own food in tune with the moon, integrating biodynamic principles in your life.
For pure adventure and a deep immersion into nature, explore off-grid living, either by yourself or with a loved one.
Transformative education with Advaya, incorporating an intersection of ecology, wellbeing, spirituality and community.
Help to reforest the Heart of the World with Jaguar Siembra in Colombia.
Energetic renewal and reiki healing in Menorca for a deep reset with Balance Holidays.
Thank you for taking the time to read through this list. If you have any suggestions or questions please feel free to get in touch via hello@wunderworkshop.com
]]>Few things are as satisfying and tasty as a bowl of dahl. It is one of my favourite things to cook, especially as the nights get longer and colder.
I've spent many evenings obsessing and drooling over little details in dahl recipes, analysing spice percentages and embellishments. There is no shortage of inspiration out there and just a few of the many chefs and books that I can recommend include the following: The Indian Cookery Course by Monisha Bharadwaj, Asma's Indian Kitchen by Asma Khan and Saffron Soul by Mira Manek.
With so many variations, unique combinations and styles there is no such thing as the perfect dahl. However, there are a few absolute necessities when creating your own at home that I've seen repeatedly in books like the above.
First, the all-important soaking of lentils. Dependent on the lentils that you use you may need to soak them to soften them, and allow the flavour and texture to develop. Split red lentils shouldn't need this, but green lentils do!
Second, is a garlic and ginger paste, following a 2:1 ratio - so twice as much garlic as ginger. I've found this to be a really key factor in making a moreish dahl, although not every recipe has this.
Third is time. The spices come out bolder when they are fresh, so make sure to use fresh and organic spices. But also, know that the longer and slower a dahl is cooked the more flavourful it will be too as this allows the spices to soak into the lentils and develop the flavour. I always feel that dahl can taste better the day after, so always make a double batch!
I have combined my three must-haves in this a green lentil dahl recipe that we made at Wunder HQ the other day. It is filled with rich warming aromas to satisfy any occasion, and it may just be the perfect dahl ;)
For the dahl:
For the rice:
Begin by soaking the lentils in a pot of warm water for 1 hour. Then drain the water from the lentils and add 600ml of water and your bay/curry leaf and fennel seeds. Bring to a gentle simmer - this will be cooking for 1 hour at least - the longer the better and if you need to add more water, then do!
Get the rice going - add twice the amount of water to the rice, and include you cardamom seeds and cloves to simmer with the rice. Stir once, then keep the lid on until cooked - which should be amount 20 minutes.
Add a small amount of freshly boiled water and let this infuse with your pinch of saffron - only 2 tbsp of water to extract the aroma and colour from the threads. This can be added to the rice once it is cooked.
15 minutes before the dahl is done dice the onions, ginger, garlic, and chili. Add the oil to a heavy bottom pan and cook the onions until they are very soft. Then include the garlic/ginger paste and chili - fry for 1minute before adding the spices. Fry for another minute before adding the tomato paste and make sure that all is mixed well. At this point you can also add some extra embellishments if you like - roasted aubergines, garden peas and carrots all work well.
Test the dahl at intervals to see how cooked the lentils are. Add salt to taste and when the lentil are creamy and add a smooth texture when stirred add in all of your spices, garlic, onions etc. Check the balance of salt before serving alongside your rice.
I've also added a fried egg here with an Indian twist, 1/2 tsp of organic turmeric powder, a pinch of cumin seeds, and a few chili seeds for an extra kick!
If you've got this far then you've got it in you to try this recipe - show us your creations and let us know what you think :)
]]>Notably discovered first in what is now Ethiopia, where shepherds noticed their goats getting extra frisky after eating the coffee fruit. Toasted coffee beans have travelled the world far and wide, becoming a key component of our culture and how we socialise today.
A caffeine high can feel like flying, with your mind endlessly seeing possibilities not obstacles. Creativity can blossom and it can keep us focused on important (but dreary) tasks.
Caffeine stimulates our central nervous system to increase our alertness, increase blood pressure and flow to the brain, increase metabolism, and improve our cognitive function.
However, whilst the effects of caffeine can take as little as 5 minutes to start the "crash" sensation that follows can drag on for 2 hours. Having raced our systems into an overdrive it is inevitable to have an internal stabilisation to help our body recover. Those who are particularly sensitive to caffeine will feel this more intensely.
This is where Adaptogens and mixing ghee (or coconut oil) becomes a very interesting and tasty concept to the coffee making process.
Adaptogens work to help stabilise our body's response to stress. Whether we consider caffeine stimulant or a relaxing addition to our daily lives, the effects on our body are the same. Therefore, adding adaptogens helps to level out the caffeine peak, as well as the dip that follows. The result is a longer lasting effect of caffeine that comes without the jitters.
Reishi (Ganoderma lucidum) and Cordyceps (Cordyceps militaris) are two powerful mushrooms that are a key part of traditional Chinese medicine's apothecary. Reishi is particularly renowned for its immune system protective properties, helping to make use of our immune system when it's most needed. It also helps to control blood sugar levels and is a potent antioxidant esteemed in Chinese medicine for helping us to live longer lives.
Cordyceps is a mushroom that is most renowned for its ability to effectively manage our energy output, particularly during exercise, where it is seen as hugely beneficial to physical and mental performance. It is also regarded as a potent herb for longevity, protecting our cell's engine rooms - the mitochondria, with it's powerful anti-inflammatory and antioxidant effects.
Adding fats is also a smart addition because the majority of caffeine absorption takes place in the stomach, whereas fates are typically broken down by sequestration in our bile in the small intestine. So having fats present when consuming coffee helps to naturally slow the absorption process of caffeine.
So, how to do this at home? Here's our fool-proof recipe for a bulletproof coffee that will leave you in the flying zone for longer :)
Add all of the ingredients as soon as the coffee is made. Add to a high-speed blender or whisk well until smooth and creamy.
You can also watch the video of cofounder Tom making this here.
]]>
But to commemorate this year we are doing something different with one of our favourite ingredients: Superior Chaga.
Chaga (Inonotus obliquus) is a dense, dark conk of a mushroom that is typically found in birch forests of the northern hemisphere. This deep rust colour is largely due to the high amounts of melanin and terpenes that it contains.
It is renowned for its potent antioxidant activity in particular. This ability to lower free radical oxidative stress is particularly important to prevent degenerative diseases – benefitting organ health and skin appearance. It is renowned as an adaptogen, which can help our body to overcome stress. In particular, chaga mushroom is considered to be immunomodulatory – it helps us to maintain a resilient and balanced immune system. Plus, it decreases inflammation and has the ability to prevent insulin resistance.
Adaptogens helps us to cope with external stress in different ways and one of the reasons that they are considered to do this is because they’ve thrived under considerable stress themselves. Chaga is no different, the mushroom lives through temperature fluctuations that range by almost 40 degrees centigrade. To protect itself, the mushroom has a fibrous layer formed of a polysaccharide called chitin. This molecule prevents us from getting to the beneficial bio-active compounds that it contains.
Our ancestors knew this, and so in folkloric medicine the mushroom is typically extracted using hot water, alcohol, or fermentation. What makes Wunder Workshop’s Chaga mushroom superior is extraction – making this chaga mushroom powder even more bio-available and easy to use.
10g of raw, wild harvested mushroom is used to obtain 1g of Superior Chaga. This means that there are 10x the quantity of bio-active polysaccharides, flavanoids and terpenes available in each serving.
Whilst chaga is usually consumed as a tea, Superior Chaga can also be easily used in baking which is why we’ve created these amazing Chaga Muffins. This recipe is made for sharing and makes around 10 servings.
Ingredients:
Recipe instructions: (WATCH THE VIDEO HERE)
Pre-heat your oven to 180C/356F and prepare your muffin cups by spreading a little coconut oil around the surface.
In a large bowl, add and mix your dry ingredients: the flours, sugar, Ceylon Cinnamon, baking powder, salt and Superior Chaga.
In a separate bowl add your wet ingredients – the egg, coconut oil, (plant) milk and vanilla extract. Whisk this gently until completely mixed and a little fluffy.
Combine the wet and dry ingredients a mix together with a fork or whisk. The mixture will be sticky, but this is good! Finally, fold in your chocolate chips until evenly dispersed. Now, spoon the muffin batter into the muffin cups/baking tray – one tablespoon should be a good amount.
Bake for 10-15 minutes, or until a toothpick comes out clean from the middle of the muffin. Remove from your baking tray and leave to cool for at least 15 minutes before tucking in!
]]>It is not only the decreasing light that impacts us, of course, the change in the seasons brings new physical challenges. So nourishment is of the essence and nature sings with the bounty that your body needs to prepare - ripening berries, almonds and mushrooms are the season's offerings for fortitude.
Our Equinox Elixir is one that is almost too good to be considered a wellness tonic. The comfort it brings internally helps to strengthen our immune system's resolve with the nutrients it packs in too.
Golden Shrooms is our adaptogenic immune magician - harnessing the ancient wisdom from Reishi and Cordyceps mushrooms, which have been used in Traditional Chinese Medicine for centuries. Cordyceps militaris is used for supporting the lungs and kidneys - benefitting those who are prone to catching colds and respiratory based infections. Reishi is celebrated as the "mushroom of immortality", we harness its unique polysaccharides to stimulate the immune system and blood flow.
Botanical Guardian combines an array of herbs renowned in folklore for their immune-supporting properties. It contains the likes of Elderberry, host to many antioxidants and vitamins to support our defences. Echinacea's reputation goes without saying, it is known to boost our immune system and acts as an anti-inflammatory too.
Enough about why we need this, let's get to the recipe..!
Ingredients:
Instructions:
Pour both milk and water into a saucepan and bring to the boil on a medium heat, then reduce to a gentle simmer.
Whisk in the cacao powder, tahini, Golden Shrooms, honey/syrup, Botanical Guardian, coconut oil/ghee, vanilla and salt. Once all of the ingredients have dissolved into a smooth mixture remove the saucepan from the heat.
If you need a little extra smoothness then add everything to a high speed blender. Serve immediately. Take a moment, take a breath and enjoy this elixir.
]]>It could be because there is just so much life in 1g of soil that it is hard to comprehend. 1 gram can contain as many micro-organisms, bacteria and fungi as there are people on the earth. As such, there's still so much to learn and explore in this underground kingdom. What is known for sure is that without this plethora of life, life as we know it would be impossible.
This is because plants rely on the cyclic transfer of nutrients and minerals from mycorrhizal fungi for sugars harnessed from photosynthesising. Alongside water, plants require phosphates, potassium and many other minerals to form their strong stalks, blossoming leaves and flowers. The specialist fungi inhabit the roots of plants to enable this nutrient cycle, in return they receive much need carbon in the form of sugars, which allows them to prosper too.
This is a generalised view of this crucial cycle, of course, there are many different species of plants and specific mycorrhizal fungi to support them. But the principle remains a fact and one that we at Wunder Workshop believe is the foundation for beautifully grown herbs, spices, and even mushrooms!
With the aim to intensify crop production, increasing yields in smaller spaces, farmers have sought outside help from large agribusinesses and chemical manufacturers. The fungicides and herbicides applied to decrease the likelihood of rot, pests and competition from other plants show efficacy. At least, they do at the start.
After a number of years depleting the life in our soil, more external inputs are required - all those nutrients that were once produced naturally by fungi and other life - now bought and sprayed to enable continued crop seasons. It is a sad pattern that actually leaves farmers in their own cycle of debt. Not quite the symbiotic relationship nature had planned out for us.
We see this when we visit farms across the world from Sri Lanka to Europe and the UK - dependency on big agribusinesses such as Monsanto and Bayer. Their sales reps even deliver umbrellas and caps to traditional, organic farmers in the highlands north of Kandy, Sri Lanka to woo them across.
Yet, many farmers in these communities stay true to their principles. Supporting an abundance of life, through regenerative farming practices that support soil health. They also promote biodiversity, enabling more wildlife and flora to establish themselves in the cycle - knowing that breaking this cycle has devastating effects.
Plus, a biodiverse and nutrient dense soil has other benefits - richly nutritious and flavourful produce.
Working with farmers who retain their principles is an inspiration to us. It is the world that we want to support and seek to grow through Wunder Workshop. That's why sourcing from regenerative farms, organic certified land and sustainable wild-harvesting is the foundation of our sourcing practices.
Our soil is the beginning of the nutrient cycle, these first transfers give plants life, and in turn, us too. So we save the soul of the soil to support plants and people.
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