Yoga offers many possibilities for those who are anxious. The practice of yoga itself is a stress and anxiety reducer. Here are a few tips on what you can include in your anti-anxiety yoga practice.

Pranyama (Breathing): Proper breathing can sometimes be the key to reducing anxiety and panic. Practice breathing in through your nose, allowing the air to first fill your belly, diaphragm and then chest. Slowly breath out through your nose, letting air out slowly.

Forward Bend Sitting or standing, restores elasticity of spine, stretches the ligaments, the legs and the hamstrings. Aids in the circulation of blood towards the brain.

Triangle Pose Laterally stretches the spine, tones spinal nerves, helps in the proper functioning of the digestive system. Makes the body feel lighter.

Child Pose Stretches the upper body, releases pressure in the upper back, stretches and strengthens the legs, massages the internal organs, helps you breathe easily and clears the mind

Corpse Pose The Corpse Yoga Pose or Savasana is the classic relaxation yoga pose, practiced before each, between asanas and in Final Relaxation.

Simple Meditation Technique This meditation process is good to induce relaxation response and promotes a peaceful and relaxed mind. Try it at the end of your practice, either in corpse pose or seated, with a straight spine. Close your eyes. Practice guided imagery at first, or use a mantra, or a word or words repeated over slowly in your mind to bring focus. Another simple technique for meditation is to focus on your diaphragmatic breathing and count your breaths. If thoughts pop into your head, don’t let, just let them pass. If feelings come up, notice them, and let them pass. Don’t be judgmental or hard on yourself!

In our fast paced world, everyone experiences stress and anxiety to some extent. For those with a predisposition to stress and anxiety, our culture can be particularly toxic. Left unchecked, long-term stress and anxiety can have damaging effects not just on our emotional well being but also our physical health. The following offers a wide range of ideas to decrease stress and anxiety and lead a more relaxed & peaceful lifestyle.

Nutrition– It’s not news that our country is eating itself to death with fast-food. How many times do you find yourself eating fast food, in or out of home, because there just isn’t time? Do your children whine until you break down and take them for burgers and fries? Kick the habit. Our bodies cannot handle the stresses of life without appropriate fuel. That means whole foods. It doesn’t mean slaving over an oven or stove all day—on the run some whole milk yogurt, fruit, cheese, whole grain breads are just a few quick and healthful snacks. Standing over the stove once in a while is good for the soul...with the added benefit of the family sitting together for a meal and delicious leftovers!

Avoid stimulants - Yes, that includes caffeine. Not just in coffee, caffeine is in black and green tea, chocolate and most cola-type sodas. Other stimulants to avoid are decongestants and many migraine headache formulas contain caffeine.

Environment– Make sure your environment is not overly stimulating. Experts agree that TV in bed, clutter and the like over stimulate us and cause us more stress. Your space should be your sanctuary.

Exercise - Studies show that moderate exercise helps to stabilize mood.

Sunlight - Studies have found that just 20 minutes of sunlight per day will substantially improve mood.

Avoid use of depressants to calm self - Depressants such as alcohol or over the counter sleep aids tend to worsen anxiety. You become dependent and/or tolerant and withdraw caused more agitation.

Deal with those things that make you anxious - Avoidance often increases anxiety and worsens a situation.

Seek appropriate help when needed– Don’t be afraid to ask for help from your social supports, or see a therapist or doctor if stress and anxiety are interfering with your life.

I am often asked about yoga being used with children and how yoga can be therapeutic. Most people recognize the physical fitness benefits of yoga. However, I am asked how yoga can help children develop social & emotional skills and how it can be therapeutic for adults. As a psychologist and yoga instructor, my emphasis in teaching yoga is therapeutic. After all, you can go to the YMCA and take a yoga class for fitness, why come to a psychologist?. My interests lie in using yoga for more than fitness. Studies have shown that yoga promotes relaxation and decreases anxiety symptoms better than traditional relaxation techniques, and helps to reduce the risk of relapse in depression. Yoga has also been successfully used as a therapeutic tool in treating children with special developmental needs. Yoga is a fun and creative way for children to learn essential relaxation skills for life.

How? The answer lies in how yoga is taught and used. It can be exercise or it can be a powerful, holistic healing method.

Yoga has existed for more than 5,000 years in India, where it was created. People are most familiar with the “asanas” or yoga poses. However, this is only a part of the entirety of yoga. There are actually eight parts or “limbs of yoga.” The eight limbs of yoga are pranayama or breathing exercises, cleansing practices, music and sound therapy, asanas, pratyahara, or withdrawing from the senses in order to focus inward, deep relaxation/meditation, and yama and niyama, or ethical practices. (This list of the eight limbs is “Americanized” and may differ somewhat from teacher to teacher or from one yoga style to another. The original, ancient eight limbs of yoga can be found in translations of the Yoga Sutras for those interested students).

Pranayama is the practice of breathing. This sounds so simplistic that it is deceptive. There have been many studies that show that correct breathing techniques not only produce relaxation, but also specifically decreases heart rate, lowers blood pressure, and decreases perception of pain. Yoga classes usually begin with or include pranayama, which starts from simple breathing exercises to quite advanced ones that take a great deal of practice to master. Cleansing practices include breathing exercises to eliminate phlegm and mucus to make our breath more productive, eye exercises to strengthen the eye and facial muscles, and abdominal exercises to improve digestion. Music and sound therapy includes use of mantra or chanting, and rhythm and melody to relax and help get our bodies into a coordinated rhythm.

The asanas are not mere poses. On a superficial level, they stretch, tone and strengthen the muscles of the body. This is important as the body requires flexibility and strength for health. However, the asanas are also “psycho-physical” as they help to unite mind and body into a integrated whole through deep concentration and breath work during asanas. Through passive and active poses and variations of each of those poses, nerves, organs and glands are also stimulated and toned.

Pratyahara, deep relaxation and meditation are tools that we can relax, quiet and focus our minds. Most of us are unaware of the amount of internal “noise” in our own heads. It is important to learn to quiet that noise and allow those thoughts to pass through our mind without attention to them or judgment being made about them. The next level of this work is to reach that point in which we can truly reflect inward and know our authentic selves. The ethical principles, often referred to as “living yoga,” refers to the private practice of developing moral and ethical standards of nonviolence, mindfulness and tolerance and living those principles in day to day life

From a psychological perspective, the benefits of the eight limbs of yoga are significant, and include (but certainly are not limited to) increased attention, focus and concentration, improved stress, anxiety, depression and anger management , becoming more alert and relaxed, improved sleep, increased emotional stability, self-esteem & confidence, increased self-control and self-awareness, increased body awareness, and improved motor coordination, muscle tone and balance.

“And you can teach this to my kid?” Yes! Just like a foreign language or computer skills, children are quick studies and learning these skills can become quite natural. We assume that our children will learn the life skills they need naturally and without specific instruction as they grow. But unfortunately, while our society is technologically advanced, we tend not to be very skilled in the areas of social and emotional life skills and self-care. In the case of special needs children, even when excellent role models are present, these children require extra instruction and practice in social and emotional life skills.

Children’s classes start simply and build on acquired skills. So, a children’s class may include short and simple guided imagery activity rather than meditation, but the goal is still to work toward meditation. Children practice the poses and skills they learn through games and cooperative activities. Adult classes also start with building blocks. Further, no matter what the age of the client, yoga is designed for the individual. Everyone’s starting point is unique and everyone is successful just by participating. Improvement is measured not by comparison to another or how fast one learns an asana or technique, but rather the quality of the work and the improvement from each person’s individual starting point. Another benefit of yoga is that is doesn’t require any expensive equipment—you can go home and continue your practice through the week between classes.

Namaste!
~Jolynn

Herbal Menopause Support

Since menopause is a natural stage of life, it makes intuitively sense to treat it naturally. With recent studies showing a link between hormone replacement therapy and increased risk for cancer, many woman are looking for an alternative approach to easing the sometimes bothersome symptoms of menopause. We suggest women read several books by herbal authorities that address use of herbs in menopause, including “Menopausal Years” by Susan Weed, “Herbal Healing for Women” by Rosemary

Gladstar, and The Herbal Menopause Book” by Amanda McQuade Crawford. The books are informative, offer different approaches to using herbs, and can be kept as reference guides. Below, we will present just a few herbs that can be used to promote health during the peri-menopause and menopausal years.

Building and Maintaining Strong and Healthy Bones: Osteoporosis is a risk for menopausal women as bone mass decreases in menopause. You can reduce your risk by getting regular exercise and eating calcium rich foods. Green sources of calcium are premium, but white sources are necessary too. Eat calcium rich yogurt, raw milk cheese, seaweeds, and salmon. Increasing your stomach hydrochloric acid production through consumption of lemon juice, dandelion tincture or herbal vinegars will aid your absorption of calcium. Herbal sources of calcium include horsetail, valerian, kelp, nettle, peppermint dock, chickweed, red clover, red raspberry, plantain, dandelion leaf, and lamb’s quarters. Avoid substances that deplete calcium, including caffeine, sugar, salt, antacids, fluoride (in toothpastes and drinking water), steroid medications, greens rich in oxalis acid (chard, beet greens, rhubarb), excessive phosphorus (food additives) and fermented soy products.

Emotional Moods swings: As hormonal changes occur, often mood changes accompany these changes. Motherwort tincture, chaste berry tincture, and black cohosh tincture can help to ease mood swings.

Hormone Balancing: Hormone balancing herbs that help to promote estrogen include alfalfa and red clover, hops, black cohosh, sage, licorice, and dong quai. Progesterone promoting herbs include chaste tree berry, yarrow, sarsaparilla root and wild yam root.

Hot Flashes: Herbs to decrease hot flashes include Motherwort and black cohosh. Tonify with infusions of red clover and oatstraw. Avoid stimulants that may trigger hot flashes, including spices, acidic foods, hot drinks, caffeine, alcohol, white sugar, stress, hot weather, hot tubs and saunas, tobacco and marijuana, intense exercise and intense anger.

Sleep Problems: Tonify with oatsraw and nettle infusions. Induce sleep with hops, skullcap, passion flower or valerian tinctures.

Headache/Migraine: Feverfew is the herb of choice for treating and preventing migraine. For headache, try vervain or lady’s mantle tincture, skullcap or St. John’s Wort.

Vaginal Complaints: Demulcent comfrey root sitz bath and comfrey or plantain ointment applied externally eases vaginal dryness. Internally, vaginal lubrication can be increased with Motherwort tincture and/or freshly ground flax seeds. Yeast infections can be avoided and reduced with eating yogurt and use of acidophilus powder. A sitz bath of apple cider vinegar will help to ease to discomfort of a yeast overgrowth.

Maintaining a Healthy Heart: Tonify your cardiac functions with garlic and seaweeds in your diet, lemon balm and nettle tea and infusion, and tinctures of Motherwort, hawthorn berry and dandelion root.

1 once dried nettle (substitute red clover, oatstraw or red raspberry for nettle)

1 tablespoon dried horsetail

1 tablespoon dried sage

Place herbs in quart canning jar and cover with boiling water. Cap and let brew for at least four hours or overnight. Strain, sweeten with honey as desired. Each cup is a calcium rich tea.

There are many herbs in the Wise Woman tradition that can be used safely and effectively to support your child’s health. This column will present just a few. For more information, check out the herbal books at Sage Lake Herbs or your local library.

Teething: Catnip tea is a wonderful and effective remedy for the pain of teething. You might try mixing it with chamomile or substituting chamomile of your child does not like catnip. Administer frequently in small doses, about 1/2 to 1 teaspoon.

Colicky Babies: A warm bath with chamomile or lavender will usually soothe your colicky baby. When breastfeeding, pay attention to what you eat and drink as it might be the cause baby’s gas and colic.

Diaper Rash: A soothing ointment with plantain and calendula applied to dry skin will ease the discomfort of diaper rash and promote skin health.

Diarrhea: Blackberry or raspberry leaf and root tea or tincture will gently help to ease diarrhea in your child. Peppermint tea may also help ease the cramping sometimes associated with diarrhea.

Ear ache: Mullein is traditionally used for earache. An oil preparation with mullein or a (cont. on pg. 6) mix or mullein, garlic and St. John’s Wort will quickly reduce the pain of an earache.

Colds and Flus: Syrup made from plantain will reduce the pain of sore throat. Catnip tea will help to reduce fever. A peppermint and comfrey bath will help soothe itching and fever from chicken pox or measles. Yarrow and elderflower are fever reducing teas. To help ease cough, elecampane drops or syrup will help. To ease head congestion, try inhaling the warm (not hot!) steam of wintergreen and rosemary essential oils in water. A head clearing tea of peppermint, thyme leaf and sage leaf will help ease congestion symptoms. Try to get as much garlic and onion as possible in your child’s diet, as these are gentle but effective anti-microbials. Ginger root is a warming herb that eases symptoms of colds and flu.

Allergies: To alleviate symptoms of allergies, follow the head congestion or skin irritation sections. To tone the lungs and respiratory system, use stinging nettle, fresh and dried. Nettle builds and tones to respiratory system and when used over time can ease or completely eliminate allergic reactions. Integrate fresh nettle into your diet as a vegetable and in soups and stews. Make tea and infusion (try adding a pinch of peppermint or stevia for taste. Nettles also provide the benefit of being high in calcium and other vitamins and minerals, and is nourishing to the kidneys, adrenals, and digestive tract.

Pink Eye and Conjunctivitis: A poultice of chickweed is excellent therapy for eye infection. Make the poultice from fresh chickweed and apply to the closed eye.

Minor Bites, Burns, Scratches: Plantain poultice or ointment works well. You can also safely use comfrey, St.John’s wort and chickweed in ointment or oil and apply externally to minor skin irritations. A poultice of comfrey (leaf and/or root) will speed the healing of most wounds. However, due to the speed of healing, you should use comfrey on deep wounds as it will cause fast surface healing. Simply mascerate the leaf and/or root of comfrey, add a bit of flour to thicken is to a paste, and wrap in a clean linen or thin towel. You can keep this poutice in the freezer and re-use. If heat is desired, you might (slowly) heat the poultice in a microwave.

Sleep and Anxiety: Oats and Oatstraw are a safe and nourishing to the nervous system. Integrate oats into your child’s diet and prepare oatstraw tea and infusion. If your child is a juice drinker cut fruit juices with oatsraw infusion. Warm baths with oatstaw, lavender or chamomile are calming. Try lemon balm, chamomile or catnip teas. To aid sleep, try an herbal pillow filled with lavender, rosemary, rosebuds/petals, and/or thyme will help ease your child to sleep. For occasional sleeplessness, you can try a tincture of lemon balm or chamomile. For more chronic insomnia, attentional problems or hyperactivity, talk to your herbalist or healthcare provider about Scullcap or a preparation containing Scullcap.

Urinary Tract Problems: Dandelion root and leaf is nourishing to the urinary tract system. Integrate dandelion leave and root into your child’s diet via eating fresh, cooked, and in soups and stews. To prevent chronic infection, garlic and onion are strong anti-microbials, and Echinacea is safe for children with onset of infection symptoms. To help tone the bladder and help with bedwetting problems, try a tea of cornsilk. Give a cup in the morning and afternoon, but not before bed!

Headaches: Lavender and peppermint oil massaged into the temples will often ease the pain of a headache. Peppermint oil vapor will also ease nausea and nasal congestion.

Building Healthy Bones: looking for a natural calcium supplement. Get your child out in the sun regularly and try the calcium team of nettles, horsetail, alfalfa, red clover comfrey leaf, plantain, dandelion and chamomile.

Dosing for Children: Rosemary Gladstar provides dosage information in her “Family Herbal” and “Herbal Remedies for Children’s Health.” Doses range from 1/2 t. to 2 T of tea/infusion, and 3—30 drops of tincture.

Herbs for Women

There are many herbal allies for women’s health. This month’s column will focus on the childbearing year, including pre-conception, pregnancy, and the post-partum months. There are many herbal allies for regulating menstruation, promoting fertility, healthy pregnancies, and supporting post-partum health.

Menstrual Cycle: Emmenagogues are herbs that bring on menstrual flow. Some good emmenagogues are Ginger Root, Blue and Black Cohosh root infusion or tincture. Other herbs to bring on menstruation include Balm, Basil, Catnip, Mugwort and Chamomile. Herbs used to ease menstrual cramping include those containing high amounts of calcium, such as Oatsraw, Red Raspberry, Comfrey Leaf, Nettle, Dandelion Leaf, Horsetail, and Chickweed. These herbs should be used as tonics, used regularly to tone the body and increase calcium levels. You may choose one of the herbs and drink an infusion one or two times per week, or choose several herbs and rotate their use as infusions. Other herbs that help to ease cramping associated with menstruation are Cramp Bark or Black Haw, Valerian Root, Chaste Tree Berry, Motherwort and Ginger Root. These herbs can be used as a “rescue remedy” in tea or tincture form. Wild Yam Root is a multipurpose herb for women's cycles. It is known for it’s progesterone increasing properties and steroidal saponins that regulate hormones and act as a contraceptive—Wild Yam Root was formerly the source of diosgenin used in production of birth control pills. Wild Yam Root is also used to regulate a woman’s cycle, to prepare for conception and to ease morning sickness. Licorice Root is estrogenic and has other steroidal properties that make it useful as a hormone and cycle regulator. The glycyrrhizin found in Licorice Root aids in addressing infertility due to hormonal imbalance. A potential side effect of Licorice Root use is high blood pressure, as the glycyrrhizin acid in the root increases water retention which may trigger high blood pressure.

There are several herbs used to regularize the menstrual cycle. Dong Quai Root (Angelica sinensis) has been found to help make women’s cycles regular and to stimulate ovulation by virtue of regulating the cycle. For those using Dong Quai to stimulate ovulation, this herb should be used from the beginning of menstrual flow until ovulation and then ceased until the next cycle. Most healthcare providers advise using this herb for several months before attempting to conceive and then ceasing use when you try to conceive. Similarly, False Unicorn Root is believed to help regulate the menstrual cycle by toning the uterus and stimulating a normal cycle, including ovulation.

Fertility: Herbs to promote fertility include Red Clover flower (infusion only), Nettle, and Red Raspberry. These are very gentle herbs that can be used daily in infusion form. Other herbs useful in promoting fertility are Lemon Balm, Skullcap, Lady’s Mantle, Licorice Root, and Watercress. Please see your healthcare provider if you are trying to conceive or believe you have conceived.

Pregnancy: The most renowned supportive herb during pregnancy is Red Raspberry. It is a uterine tonic that prepares the uterus for child birth, and is also used to ease morning sickness. Red raspberry brings vital nutrients to the body, including calcium. Nettle is another important herb to use in pregnancy as it provides nourishment, eases muscle spasm, prevents varicose veins and hemorrhage and reduces hemorrhoids. Seaweeds (kelp, bladderwrack) supplies necessary calcium in pregnancy. Peach leaf may also help ease morning sickness, as may the Mints, Ginger Root, and Wild Yam Root.

Strawberry Leaf is nutritive and may help to prevent abortion. Other anti-abortives include Wild Yam Root, and Lobelia. Use only under a healthcare providers care. For hemorrhoids, use a Plantain or Plantain/Yarrow ointment. A Comfrey poultice will ease bleeding, swelling and pain. To prevent constipation, eat plenty of fresh Lamb’s Quarter’s and Violet Leaves. Slippery Elm Bark and Mints are good remedies for heartburn.

For headache or insomnia, Hops, Skullcap and Catnip tea is safe and effective.

Late in pregnancy, Squaw Vine Leaf tea and Blue/Black Cohosh Root tea or tincture help prepare the uterus for contractions and birth.

Birth: Frozen chips of Red Raspberry infusion will keep the uterus toned and working smoothly through your birth. For nourishment, try warm milk with honey or miso broth. To help expel the afterbirth, Dong Quai tincture or Blue Cohosh works quickly. To prevent hemorrhage, use Nettle or Alfalfa leaf infusion throughout your pregnancy. Motherwort tincture after the child is born will help prevent hemorrhage. Shepard’s Purse also helps to coagulate the blood taken via tincture. Birthroot tea (Trillium) will help to contract the uterus after birth. Please note that Trillium is an endangered woodland herb and should be collected ethically or bought from a source that wildcrafts ethically.

Post-Partum: Preparing Comfrey and Plantain poultices prior to giving birth will give you relief from the pain of perineal tears and help speed healing. A sitz bath of Comfrey Leaf infusion will prevent infection and aid healing. Try also Yarrow, Rosemary, Golden Seal, and Witch hazel in a sitz bath. Motherwort tincture will help with after pains. Mild depression may be eased with Motherwort, Lemon Balm or St. John’s Wort. Please speak to your care provider immediately if you experience post-partum depression or anxiety.

Galactagogues, or herbs that increase milk supply, include Borage, Fennel Seed, Fenugreek Seed, Blessed Thistle Leaves and Hops Flowers. For painful breasts, try poultice of cold raw potato or cabbage leaf, and hot compress of Comfrey Leaf or Parsley. Comfrey or Plantain ointment will relieve caked nipples.

We hope this information is helpful to you and gives you ideas about how many ways there are to naturally support women’s health, fertility and pregnancies.

Herbs known at bitters are good choices for regular use to support healthy digestion. Bitters trigger the release of hormones that stimulate the flow of digestive juices, aid the liver in it’s work, increase bile flow and stimulate self-repair of the stomach and intestines. Common, safe bitters include Dandelion and Chamomile. Carminatives stimulate the digestive system, soothe the gut wall and reduce inflammation and remove gas. Common carminatives include Chamomile, Ginger, Lemon Balm, Peppermint and Sage. Demulcents form protective barriers for irritated and inflamed intestinal tissues. Good digestive demulcents are Comfrey leaf, Cornsilk, Licorice, Marshmallow, Slippery Elm and Mullein. Hepatics aid the liver by toning, strengthening and increasing bile flow. Common mild to moderate hepatics are Fennel, Lemon Balm, and Dandelion.

Constipation: 2 parts Dandelion root, 2 parts Yellow dock root, 1 part Aniseed (less mild herbs for constipation include Senna and Cascara)

Diarrhea: 1 part each chamomile and blackberry leaf

Gas: 1 part each Lemon Balm and Chamomile

Acid: 2 parts marshmallow root, 1 part each calendula and chamomile

Simple Indigestion: equal parts of chamomile, lemon balm and peppermint

When it was first suggested to me that I try meditation, I pictured having to be in some exotic locale, sitting in lotus position which my torn knee ligaments would not allow, and somehow, magically by some means unknown to me, forcing all thoughts out of my head. This didn’t sound like fun or even something I could do, so I politely declined and continued about my stress-filled life. Several years later, through yoga and my own relaxation training work with children, I was re-introduced to meditation. What a world of difference between the notion I had in my head and what meditation is really all about. Now, we not only know that meditation helps to reduce stress, but there are also studies that show meditation practice can alleviate symptoms of anxiety, depression, poor anger and impulse control, and can reduce blood pressure and support immune system and nervous system functioning. Recent studies have shown that when combined with meditation practice, just about any form of healing or medicine works better! Since my enthusiasm for meditative practices has grown, I’ve become interested in cross-cultural styles and types of meditation and how to teach meditation. I have developed a specific interest in blending eastern, western, and Native American meditative practices.

All you need to begin a meditative practice is a quiet place and a comfortable place to sit or lay. It is helpful to practice meditation after yoga or some form of exercise, as this helps to relax the body and aid you in your meditation. The key to meditation is not to try to force thoughts out of your head, but to allow the thoughts to pass by as they come, and notice any reactions you have. Notice your body, thoughts and feelings without judgment. Stay in the moment. It is helpful to use sound, mantra, or music to focus. Focus on breath and breathing techniques also aid in developing your meditation practice. Finally, a class or recorded guided relaxation tape/CD can help to get you started and keep you on the path. Come join us at monthly meditation to get started or to keep going...

Herbs can bring an incredible amount of nutrition to your life in the form of vitamins, minerals and more. Here is just a sampling of some common local weed herbs that you can buy or harvest yourself for a nutritional bounty!

Burdock Root: Contains inulin (stabilizes blood sugar), iron, magnesium, calcium, chromium, silicon, cobalt, phosphorus, potassium, sodium, zinc, carotenes, protein, and in the fresh root only Vitamin C and B2. Found near shade and water.

Chickweed: Contains iron, calcium, magnesium, silicon, zinc, phosphorus, potassium, protein, sodium, copper, carotenes, Vitamins B and C. Found everywhere in early spring.

Clover, Red: Contains Vitamin B complex, Vitamin C, calcium, chromium, and magnesium. Found on roadsides and meadows, disturbed land.

Dandelion: Roots are high in iron, manganese, phosphorus, protein, sodium, Vitamin A, calcium, chromium, magnesium, niacin, potassium, riboflavin, zinc and Vitamin CV complex. The leaves are rich in omega-3 fatty acids, Vitamins A, B, C and D, potassium, iron, calcium, and phosphorus. Everywhere!

Horsetail: Contains iron, chromium, crude fiber, calcium, magnesium, manganese, potassium, Vitamin A, niacin, phosphorus, protein, riboflavin, selenium, sodium, and Vitamin C. Everywhere!

Nettle: Contains calcium, chromium, magnesium, zinc, iron, manganese, niacin, phosphorus, potassium, protein, riboflavin, selenium, silicon, thiamine, Vitamins A, C and K. Harvest in shade near water in early spring. Often found with Cleavers, which packs a punch of vitamins and minerals.

Sweet Violet The leaves of viola odarata are packed with Vitamin C and vitamin A. They are also filled with minerals. Find in shady, woodland areas. Do not confused with African Violet or its cousins, the garden pansy and Johnny Jump Ups.