I think we have all heard and can agree that sitting at a desk all day is not the best thing that you can do for your body and overall health. Most of us can attribute some of the aches and pains we feel at the end of the day to stress and the amount of sitting we did. Several studies have linked movement in classrooms to increased brain function. If we know that physical activity helps children learn in a school, imagine what it can do for us at work!

The brain utilizes up to ⅕ of oxygen usage. After sitting for 20-30 minutes, blood pools in our hips and isn’t being carried to our brains, which increases energy, releases stress, and calms the mind and the body. Bodily movement is the signal for our brain to wake up. 

Most offices aren’t set up to have morning and afternoon recess, so here are some small things that you can do to stretch your brain. 

1. Take a drink of super cold water. The more you drink, the better!
2. Go outside. The change of scenery and fresh air will break up the monotony quickly. 
3. Reposition yourself at your desk or your chair, so you are using different muscles. Maybe even stand up. 
4. Put on your headphones and listen to your favorite dance music. 
5. Have a short laugh with your co-worker. It releases endorphins!

Herbs and spices have been used by cultures worldwide throughout history, not only as flavor and color enhancers but also for the many health benefits found in them. The standard American diet is lacking greatly in this very important food group. For example, I read an article many years ago that stated the only time that the very beneficial herb turmeric was included in the American diet was as a coloring agent in yellow cake! 

Herbal food practices have been around for centuries, and one of my favorite examples is Masala Chai. Chai tea, as it is most commonly known, originated from India and Siam. The folklore surrounding Chai dates back to about 5000-9000 years ago to an ancient royal court. It was said that the reigning king created the recipe as a healing Ayurvedic beverage. Chai has been prepared in many different ways with various ingredients, and it wasn’t until the 1930’s that black tea was added to the drink. It was served hot or cold and before or after meals for minor ailments. Today’s science and research on herbs show that herbs with bitter qualities aid in digestion, can you guess what kind of herbs are in Chai!?

We can add more herbs to our diets by using fresh and dried herbs. We can add them to salads, drinks, sweets, and main dishes. We can make teas, elixirs, and bitters. We can infuse oils and vinegar. We can take tinctures and supplements. 

One of the easiest and my favorite ways are cookies! This is a great way to introduce herbs to your diet. Get creative with flavor combinations. I love lavender, rosemary and cinnamon, rose and hibiscus, basil and lime, lemon and lemon balm, tulsi and honey, mint, and raw cacao. I also love rosemary and cinnamon, rose and hibiscus, basil and lime, lemon and lemon balm, tulsi and honey, mint, and raw cacao. 

Shae’s Herbal Shortbread Cookies

Ingredients:

• 1 cup butter, room temperature
• ½ cup sugar/sweetener of choice, I like to use monk fruit
• 2 cups flour
• 1 tsp extract of choice, vanilla, almond, orange, etc. 
• Pinch of salt
• Herbs, spices and/or edible flowers

Instructions:

1. Preheat oven to 350.
2. Line cookie sheet with parchment paper. 
3. Decide if you want to add herbs/spices to the dough or place on top.
4.  Cream together butter and sugar until light and fluffy. 
5. Add salt and extract and mix. 
6. Slowly add in flour and mix until it just comes together. 
7. If you are adding herbs to your dough, add and mix now. If it looks too dry, add butter 1tbsp at a time. If too wet, add flour. 
8. Fold dough together until it forms a ball, wrap in plastic wrap and refrigerate for 30 minutes. 
9. Take the dough out and get a heaping tablespoon full, roll into a ball and then press into circles about ¾ inch thick. 
10. Gently press or sprinkle herbs or flowers onto top of cookies. 
11. Bake 16-20 minutes until golden. 
12. Allow it to cool slightly, then transfer to a cooling rack. 
13. Once cool, dust with powdered sugar, if desired. 

It can be stored in an airtight container for up to 3 days.

Most Americans consume caffeine daily, whether it’s drinking their favorite soda, having their morning coffee, or indulging on a piece of chocolate, but is it healthy? And how much caffeine should we consume? Here we will explore the pros and cons of caffeine and allow you to decide for yourself whether it is good or bad for you. 

Before we get started, I would like to put a myth about caffeine to rest, and that is the myth that caffeine dehydrates you. This misinformation can be traced back to a 1928 study where it was found that caffeine was a diuretic. The details from this study became misinterpreted, and the rumor spread that it caused dehydration. Although it causes increased urination, it does not cause you to lose more fluids than you have taken in. That would certainly be a drawback, but as there is no truth to it, it doesn’t make our list.

Cons

1. Anxiety: Consumption of caffeine is known to exasperate anxiousness and may contribute to panic attacks.
2. Blood pressure: Caffeine temporarily raises blood pressure. Some doctors believe lengthy inconsistency in blood pressure may lead to cardiovascular health problems. However, the spike in blood pressure seems to be more substantial in individuals who do not drink caffeine regularly, i.e., your body adapts with regular consumption. 
3. Causes head discomfort: Caffeine can treat or prevent head discomfort. It can also cause it from withdrawal or the reversal of the blood vessels narrowing. 
4. It can be part of an unhealthy lifestyle: A study has shown that males who consume excessive amounts of caffeine may experience an early death. However, those who reported higher caffeine consumption were also more likely to smoke and have poor fitness. Correlation may not equal causation. 
5. Insomnia: Caffeinated beverages may cause insomnia and sleep latency (difficulty falling asleep). Most average caffeine drinkers are aware of this and take precautions to avoid caffeine in the evening. 
6. Acid reflux: Caffeine can contribute to the development of acid reflux. This is because it can relax the lower esophageal sphincter (LEG), which acts as a valve and keeps stomach acid from backing up into the esophagus.  
7. Withdrawal: Caffeine is known to be addictive. The withdrawals may include headache, fatigue, low energy, irritability, anxiety, poor concentration, depressed mood, and tremors. 
8. It’s not for everyone: Some people may experience gastrointestinal distress, excitability and shaking, overstimulation, or rapid heart rate with even small amounts of caffeine. These people should avoid caffeine. 

Pros 

1. Increased energy and vigilance: When you consume caffeine, it causes mild central nervous system stimulation, making you feel more alert and less fatigued.
2. Memory support: Caffeine helps you stay attentive and focused and has been shown to help boost memory consolidation. Studies have even shown that regularly drinking coffee may support your body against some neurological decline.
3. Alleviate head discomfort: Caffeine can help alleviate head discomfort due to its anti-inflammatory properties and by narrowing blood vessels. This is why it is often added to over-the-counter medications. It can make the medication up to 40% more effective. 
4. Longevity: Studies have shown positive life expectancies for some who moderately consumed caffeine regularly throughout their life.
5. Pre and post-exercise: Caffeine can be used as a pre-workout energizer and has the added benefit of reducing post-workout muscle soreness by up to 48%.
6. Quality of Life (QOL): Coffee, in particular, is the second-most consumed beverage in the world (next to tea). It’s high in caffeine, but more than that, it is part of our culture and cultures around the world. It brings us together socially. We like the way it makes us feel. We enjoy the way it tastes. We love the routine of buying it, making it, and drinking it. And we certainly love the atmosphere of a good coffee shop! All of this improves our quality of life by making us feel happier and connected. 

There are many contradictions when studying the pros and cons of consuming caffeine. There are many factors to consider, and what is right for one person may not be right for another. Most of the health risks were when caffeine was consumed at higher doses. Most of the benefits were achieved at moderate consumption (200mg - 400mg daily). I believe, like with many things, moderation is key. 

Science is amazing. Mother nature is spectacular. 

I love to garden, and like you, I want to be responsible for what I add to my soil and what can go downstream.

Giving your soil what it needs to grow healthy flowers and food is a gardener’s ongoing adventure. So when I heard that maybe you have enough iron in your soil, but your beloved maple tree may not be able to consume it, I had to know why. 

According to soil-biotics.com, “Humic acids chelate nutrient compounds, especially iron, in the soil to a form suitable for plant utilization. Thus, the nutrient supply of plants is optimized…The most important feature of humic acids lies in their ability to bind insoluble metal ions, oxides and hydroxides, and to release them slowly and continually to plants when required.”

Over the years, I added and added and added organic matter and some fertilizers. With that, I had good results. Then I found Humic acid, and my yard and garden got much better. Humic is part of the organic matter decomposition process. It gets a step closer to turning my soil content into proper food for my plants. Using it means I need fewer fertilizers, the yield is better, the amount of potential runoff is low, and it gives my garden a better chance of living green and healthy. 

You can apply humic acid in several ways:

Dry Powder - with a dust mask on, you can mix it into your garden water and leave it to do its work. I believe in a “disturb your soil as little as you can” garden. So avoid tilling year after year. There is evidence you will lack mycelium growth if you till too often.  

Granular - with a mask, you can spread on all soil - Garden, grass, and working beds. Water it in and try not to disturb soil unnecessarily. 

Liquid - My last choice. Transporting all the liquid weight is less than ideal, but it may be best for you. You can add the granular or powder to water in a watering can and apply directly to your garden.

Many of you may be composting really well, which will add the same reactive qualities to your soil. But for most of us that may compost what you can and need a little help, this is a great way to help your soil out. I have put on a 2x application on the same day, so it is a very gentle addition to make. 

One word of warning. This natural addition is dark brown to black, so it will turn your white leisure suit to a gray leisure suit. It has always washed out well for me, but be warned!