Apple Butter Recipe

Apple Butter Recipe

I’ve never made an Apple Butter Recipe for those seasons of just too many apples. ‘Til now. It was sensory. The house was filled with the tangy-sweet spice of a concentrated apple pie. It was almost overwhelming. Blissful.

Do it on a weekend, or when you have a couple of days, because this is not a quick recipe. I made mine on a glorious sunny golden two days in early October. The year prior, we’d had an unfortunate spring storm that knocked the apple blossoms off every tree. We wondered if we’d ever have apples again. Well, this year – stand back, friends. We are inundated. We appreciate the bounty and are savoring a bumper crop this year.

Here in the rolling hills of the Berkshires of Western MA, apple trees are everywhere. They grow in people’s yards, along the edges of fallow fields, in almost every forest. Did Johnny Appleseed plant them? I choose to think so. These are heirloom apples – old stock. They are small, sometimes crab-apple-like, or very mild tasting. Much more subtle than the big, bold apples in season that we modern Americans are used to.

What is Apple Butter?

Apple Butter is a rich, smooth, spiced jam-textured apple sauce. Cooks use a variety of apples – everyone seems to have a favorite combination – granny smith, honey crisp, or my favorite macoun (more an eating apple, for breakfast, with a big spoonful of peanut butter). I used a combination of cooking apples and some little guys from my yard.

How much of what type of sweetener is another big discussion in Apple Butter Recipe forums. Some recipes call for cups of both white and brown sugar. My aim with sweeteners, as with other drugs, is lowest effective dose. When you get to the step when you’ve got the smooth apple sauce-like product, that’s when you decide if, how much and what type of sweetener. I had honey and used just a bit, and a pinch of salt – creamy perfection!

Then, spices. I used whole spices and removed them – it gave a lovely colored end product. And lastly, storing. I canned mine in 8 oz jelly jars. Since I don’t can a lot, and this was some thick stuff, I will double-check for less air pocketing in the jars next time. These might hold for a week or so, but not for the year, due to that air pocketing.

Apple Butter Recipe Annie B Kay
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Apple Butter Recipe

This Apple Butter Recipe fills the house with the tangy-sweet spice of a concentrated apple pie. A sensory way to use up too many apples.
Course Side Dish
Cuisine Botanical
Keyword apples, healthy holidays
Prep Time 48 hours
Cook Time 6 hours
Servings 4 8 oz jelly jars

Equipment

  • 1 Large bowl
  • 1 Kitchen scale, if you have one
  • 1 Heavy pot
  • 1 Stovetop
  • 1 Sieve or Food Mill
  • 1 Set of measuring spoons and cups
  • 1 Pairing & 1 Chef's knife

Ingredients

  • 4 pounds apples Use a blend - or your favorite
  • 1.5 cup water Some people use more
  • 1/2 cup apple cider vinegar
  • 1 lemon, juiced Use juice,compost lemon rind & seeds
  • 2 sticks cinnamon use whatever spices you like - whole or ground
  • 4-5 whole allspice
  • 5-6 whole cardamon seeds
  • 3 tsp local honey
  • 1/2 tsp sea salt

Instructions

  • Quarter apples (can slice smaller). Leave skin on, core in but seeds out.
  • Place sliced apples, vinegar, water, and spices in a heavy pot. Bring to a boil for 2 minutes then turn down to medium, and cook, stirring and smushing, for 45 minutes to an hour or more, until apples are consistency of a thick apple sauce. You can do this step and then leave overnight.
  • Either push through a sieve (to remove skins, cores, whole spices), or use a food mill. I found this step a workout!
  • NOW the question of sweetener. Taste your product, get to know it a bit. Does it need a touch of sweet? Some cooks use brown sugar, I used just a bit of honey, and a touch of salt.
  • Cook down until you reach a jelly-like consistency. Sometimes it turns a rich brown, but I aimed to keep it pink, so I stopped before it got to that stage. My consistency was velvety and delicious.
  • Keep in the freezer in small containers, or can in jelly jars. This makes a really lovely holiday gift.

A few Apple Butter Recipe Tips & Visuals

Here’s what about 4 pounds (64 oz, I have 65 oz here) of apples looks like – it’s about 11 medium apples.

Apple Butter Recipe Annie B Kay

Cores in, seeds out, my friends. Apple seeds contain a compound composed of cyanide and sugar. If enough is consumed, it can kill you. So, seeds out. Here’s what my quartered apples look like as I begin to cook them.

apples quartered and seeds out for Apple Butter Recipe

Here’s what my apple mix looks like once it’s cooked down.

Apple Butter recipe - apples cooked down

Pushing this mixture through a sieve was a workout, but it did make a beautiful, smooth product, and the crabapples gave it a gorgeous pink color.

I’m no great chef but I am a holistic nutritionist who likes to cook – check out my easy tasty healthy recipes, by visiting my Easy Healthy Recipes page.

All the very best,

Annie

Cherry Walnut Oat Scone Recipe

Cherry Walnut Oat Scone Recipe

Love the dough and I don’t mean money. It’s scones.

I’ve looked high and low for better-than versions of white-flour butter-laden scones. The high-test versions are sooo good and believe me I have a scone map of the excellent bakeries in town – I get my share! But, if you are looking for a weekday scone filled with nutrients and fiber, then give my Cherry Walnut Oat Scone Recipe a try.

This recipe is flexible enough that you can change it up – try lemon poppyseed (I’d nix the cinnamon in that case & use lemon yogurt), raisins instead of cherries, or dried ginger and coconut.

Apple Butter Recipe Annie B Kay
Print Pin

Apple Butter Recipe

This Apple Butter Recipe fills the house with the tangy-sweet spice of a concentrated apple pie. A sensory way to use up too many apples.
Course Side Dish
Cuisine Botanical
Keyword apples, healthy holidays
Prep Time 48 hours
Cook Time 6 hours
Servings 4 8 oz jelly jars

Equipment

  • 1 Large bowl
  • 1 Kitchen scale, if you have one
  • 1 Heavy pot
  • 1 Stovetop
  • 1 Sieve or Food Mill
  • 1 Set of measuring spoons and cups
  • 1 Pairing & 1 Chef's knife

Ingredients

  • 4 pounds apples Use a blend - or your favorite
  • 1.5 cup water Some people use more
  • 1/2 cup apple cider vinegar
  • 1 lemon, juiced Use juice,compost lemon rind & seeds
  • 2 sticks cinnamon use whatever spices you like - whole or ground
  • 4-5 whole allspice
  • 5-6 whole cardamon seeds
  • 3 tsp local honey
  • 1/2 tsp sea salt

Instructions

  • Quarter apples (can slice smaller). Leave skin on, core in but seeds out.
  • Place sliced apples, vinegar, water, and spices in a heavy pot. Bring to a boil for 2 minutes then turn down to medium, and cook, stirring and smushing, for 45 minutes to an hour or more, until apples are consistency of a thick apple sauce. You can do this step and then leave overnight.
  • Either push through a sieve (to remove skins, cores, whole spices), or use a food mill. I found this step a workout!
  • NOW the question of sweetener. Taste your product, get to know it a bit. Does it need a touch of sweet? Some cooks use brown sugar, I used just a bit of honey, and a touch of salt.
  • Cook down until you reach a jelly-like consistency. Sometimes it turns a rich brown, but I aimed to keep it pink, so I stopped before it got to that stage. My consistency was velvety and delicious.
  • Keep in the freezer in small containers, or can in jelly jars. This makes a really lovely holiday gift.

Scones are quick and easy, but here are a couple of thoughts that may be helpful:

Mix the wet & dry ingredients separately. I put the oats in the wet mixture to soften them up.

separate wet and dry ingredients scone recipe

Keep the butter cold – in the fridge – before you slice it into the dry ingredients.

You can shape the dough into a disc that’s about 3/4 inches high, and however wide across as your amount of dough allows. Bake it on a sheet or like me, use a pie tin. I love the roughness of dropping dough – so, I dollop it into a lightly buttered pie tin. Here’s what my raw dough looks like before baking.

raw dough tasty healthy cherry oat scones

You can tell if a scone is done by touching it – press lightly into it, and if it still needs time it has a doughy smoosh to the touch – it gives in a smushy way. If it’s done, it has a real firmness to the touch. Scones are dense!

I’m no great chef but I am a holistic nutritionist who likes to cook – check out my easy tasty healthy recipes, by visiting my Easy Healthy Recipes page.

All the very best,

Annie

How Digestion Affects Weight & Metabolism

How Digestion Affects Weight & Metabolism

Nutrition and Mind-Body Techniques for Better Digestion

Does your digestion impact your weight and metabolic health? Absolutely! In this post, I’ll share how improving your digestion can make a healthy natural weight easier.  You’ll learn about foods and mind-body practices to improve your gut health. I’ll describe how imbalanced digestion can lead to weight gain and how simple dietary changes and stress-relief techniques can improve your gut and overall health.

When it comes to weight loss, most people focus on calories and exercise. While energy balance is key, when you bring health into the equation (not just the number on the scale, which doesn’t always correlate with health), there’s more to it. I’ve found in my decades of experience working with thousands of people on this issue, each person is a unique puzzle – what works for one, does not necessarily work for another. Sure there are science-based guidelines. They are only the beginning, however, of rebalance for most. 

Managing your weight begins at your center – in your gut. A healthy digestive system helps your body break down and absorb nutrients and plays a vital role in regulating your metabolism. Metabolism is the collection of processes and biochemicals that derive energy and nutrients for your whole being’s work, growth and repair from food and water. Healthy digestion can also reduce bloating and inflammation.

Whether it’s adding more fiber to your diet, walking after meals or practicing mindful breathing, these tips can help you maintain a healthy natural weight by improving your digestion.

Understanding Digestion

Your digestive system is fascinatingly (to nerds like me, anyway) complex. If we took what my friend and colleague Kathie Swift calls “the inner tube of life” and unraveled it, it would be 30-40 feet long. If we spread the average absorptive surface area of the system out, it would be about the size of a regulation professional baseball diamond! Digestion has mechanical and muscular, chemical, pH (acid-base), hormonal, neurologic, and immune components. It is deeply entwined and in close communication with every other system of your body. See why we begin there? 

The digestive tract does get out of whack – in fact, that’s perfectly normal. Our modern lives and highly refined diets seem custom-made to imbalance our guts. Happily, there are proven ways to rebalance a gut so out of whack that it’s undermining your health.

In this section, key terms are in bold for fast readers (and skimmers). 

From the moment you think about eating then see or smell your meal, digestion begins by preparing your body to eat. You pancreas starts generating digestive enzymes, and you begin to salivate. This preparation is called cephalic digestion. 

From the time you chew and swallow your food, to when it passes through your intestines, your digestive organs are all participating in their specialized way. For example, your stomach (which is an acid bath (pH2) that aids absorption of minerals, unravels proteins, and acts as a first line of defense against unhealthy microbes), liver (a transformer of toxins), pancreas (a hormone generating gland), and intestines (absorbers and immune modulators) each do their bit.

When you chew, saliva (nutritionists call it liquid gold) starts to break down carbohydrates, and in your esophagus, a wave of peristaltic muscular action kicks in to propel food along its journey through the digestive tract. 

The gut microbiome—the trillions of bacteria living mostly in your large intestines (colon)—plays a critical role in feeding your gastrointestinal (GI tract) and in immune health, as well as participating in the final absorption of water, salt, and other nutrients. We have more bacterial cells in our microbiome than all the other cells in our body combined. Tending the inner garden of your gut bacteria can help regulate your appetite, reduce excess inflammation, support hydration and more.

However, when your gut is out of balance because of over-processed food, too much stress, illness, or an underlying predisposition, it can lead to digestive problems. That can ultimately lead to health problems that include excess weight. Qualified nutrition professionals use a combination of food choices, occasional supplements, herbs or spices, and lifestyle choices in flexible protocols to help rebalance digestion and address related metabolic conditions.

I made a brief YouTube video that takes you on a journey through your digestive tract. Click on the image below to check it out. 

 

link to a digestion youtube video

How Poor Digestion Can Lead to Weight Gain

When your digestive system isn’t functioning properly, it can lead to a range of issues that make it harder to maintain a healthy weight. Here are just a few things that can happen. 

Impaired Metabolism and Calorie Utilization:

Unmanaged or too much stress and/or poor-quality food can undermine your body’s ability to convert food into energy in a variety of ways.  For example, when you’re undereating, your body may think you are starving, so compensate by slowing your metabolism – sometimes by a lot! Then if and when you binge, you are a fat-generating machine. Another possibility is that too much highly refined food increases hunger and eating.  Your body tends to store that excess energy as unhealthful fat. Finally, body fat isn’t just a storage locker for energy – fat is biochemically active. It generates pro-inflammatory molecules that love to help you hold onto water and more fat. Hormone shifts during and before menopause also start to mess around with insulin and other hormones, making the tendencies you’ve managed well when younger much harder to cope with. 

Constipation and Bloating:

When your digestive system is backed up, you can experience bloating, fluid retention and toxins (both naturally occurring by products of life & synthetic chemicals you encounter) back up. Not only does this make you feel sluggish and tired, but it can also cause your stomach to appear distended, making you feel heavier. When you’re constipated, it tends to rise to the top of mind and it’s hard to think about anything else. 

Inflammation:

Inflammation is the first stage of healing, and thank goodness for it. Chronic digestive issues, however, can trigger inflammation that never moves along to healing – and that inflammation can spread throughout your body. With regard to digestion, a simple way to think about it is that when your gut encounters something it doesn’t recognize (a bright orange Cheeto, for example), it triggers inflammation. Inflammation is often linked to weight gain and most other chronic diseases, as it can interfere with a number of processes. For example, your body’s ability to regulate hormones like insulin, which controls how much fat you store.

Nutrient Deficiencies:

If your gut isn’t breaking down or absorbing nutrients properly, you likely miss out on key vitamins and minerals needed to support a healthy metabolism. This can lead to fatigue, overeating, and weight gain as your body tries to compensate for the lack of nutrients.

Leaky Gut and Insulin Resistance:

Digestive issues, such as leaky gut syndrome (when gut contents leak directly into the bloodstream rather than being absorbed normally), can cause the body to become more resistant to insulin, the hormone that regulates blood sugar. This can lead to high blood sugar levels, increased hunger, and, eventually, weight gain. A leaky gut also impacts the immune system in that when rouge proteins enter the bloodstream, your body creates antibodies to them. You might begin to find yourself having allergic reactions to everything you eat. Some nutritionists suggest that this is how auto-immune conditions begin or worsen. 

How Nutrition Can Improve Digestion and Help Manage Weight

A well-balanced whole-food diet that you tolerate is one of the best ways to improve digestion and support weight management. By emphasizing certain foods and taking a sabbatical others, you can give your gut the time and the  fuel it needs to come back into balancer and function properly.

Here are some belly basics for digestion. 

Whole Foods for Better Digestion:

Fiber-Rich Foods: Foods like vegetables, fruits, and whole grains are rich in fiber, which helps keep your digestive system moving and prevents constipation. Soluble fiber also helps balance blood sugar and lower cholesterol levels, which are important for weight management.

Probiotic-Rich Foods: Probiotics are live bacteria that can improve gut health. Fermented foods like yogurt, kimchi, sauerkraut, and kefir help replenish good bacteria in your gut, improving digestion and your metabolism.

Prebiotic Foods: Prebiotics are a type of fiber that feeds your gut bacteria. Foods like garlic, onions, bananas, and asparagus help support the growth of healthy bacteria, which can improve digestion and prevent unhealthful weight gain.

Hydration: Drinking plenty of water throughout the day helps keep your digestive system functioning smoothly, prevents constipation, and supports a healthy metabolism.

Wisdom: Taking a break from foods, activities, medications or supplements you suspect you are not tolerating well. Work with a qualified nutritionist to begin this process. 

Food Sabbaticals for Better Digestion and Weight Control:

Processed Foods and Added Sugars: Processed foods often contain additives and preservatives that disrupt the balance of your gut bacteria. They can lead to digestive issues and weight gain.

High-Fat and Fried Foods: These foods are harder for your body to break down and can cause bloating, indigestion, and weight gain.

Artificial Sweeteners: Some artificial sweeteners can alter your gut bacteria, leading to digestive problems and even weight gain over time.

The Role of Macronutrients in Digestive Health:

Protein for Muscle and Metabolism: Eating lean protein, such as chicken, fish, and plant-based sources, supports metabolism and muscle growth, which can help you stay or get strong.

Healthy Fats: Omega-3 fatty acids, found in fish, nuts, and seeds, can reduce inflammation and support a healthy gut, making it easier to maintain a healthy weight. Monounsaturated fats, like olive oil and avocadoes, are also healthful. 

Complex Carbohydrates: Boost fiber with whole grains like quinoa, oats, and brown rice over refined carbs for better digestion and sustained energy. Fiber modulates the rate at which carbohydrates are absorbed from the gut into the bloodstream, so gets you off the rollercoaster of high then low blood sugar. 

Mind-Body Techniques to Support Digestion and Weight Loss

Your mind and gut are deeply connected through the gut-brain axis, which means your mental state can directly affect how well your digestive system works. Stress, anxiety, and even your eating habits can interfere with digestion, but mind-body practices can help restore balance. Here are a few that can help. 

Mindful Eating:

When you rush through meals or eat while distracted, your body has a harder time digesting food. Practicing mindful eating—slowing down, chewing thoroughly, and savoring your food—can improve digestion, reduce overeating, and help you feel more satisfied with smaller portions. Begin by tuning into your senses, savoring your food and chewing – can you do 10 chews per bite? More? 

Mind-body techniques  for Digestion:

Certain yoga or qigong poses, such as twists and forward folds, can help stimulate digestion by massaging your abdominal organs. These practices also reduce stress, which can have a positive impact on gut health.

Breathing Exercises:

Some psychologists say we are in a chronic sympathetic (fight, flight, freeze) nervous system state – constant stress. Deep belly breathing activates your parasympathetic nervous system, which is responsible for the “rest and digest” functions. This can help ease digestive discomfort and improve nutrient absorption.

Meditation and Stress Reduction:

Chronic stress can disrupt your digestion and lead to weight gain. Incorporating stress-relieving practices like meditation, journaling, or spending time in nature can help calm your mind and support your digestive health.

Lifestyle Habits That Support Digestion and Weight Management

In addition to nutrition and mind-body techniques, your daily habits also play a role in how well your digestion works.

Sleep and Digestion:

Poor sleep can throw off your metabolism and disrupt your body’s ability to digest food properly. Aim for 7-9 hours of quality sleep each night to support healthy digestion and weight control. If you are struggling with this, get coaching from a nutritionist or other qualified therapist/coach with lifestyle training. 

Physical Activity:

Regular exercise helps improve digestion by stimulating the muscles in your digestive tract. Yes, do those core strengthening movements (safely – start slow).  It also boosts metabolism, reduces blood sugar and burns calories, making it easier to maintain a healthy weight.

Meal Timing and Portion Control:

Eating consistent, balanced meals at regular intervals helps your digestive system function smoothly. Avoid eating large meals late at night, as digestion slows down when you sleep, leading to potential weight gain.

Your digestive system plays a crucial role in how your body processes food, absorbs nutrients, and manages weight. Poor digestion can lead to weight gain through bloating, slow metabolism, and nutrient deficiencies. However, by making small, sustainable changes—like incorporating fiber-rich foods, practicing mindful eating, and reducing stress—you can support your gut health and naturally manage your weight.

With the right nutrition and a few mind-body techniques, you can help your body work better from the inside out. It’s a bit of effort but it’s so worth it. 

Book a free discovery call with Annie

Sources

Role of Food Digestion and Digestive System in the Nutritional, Functional and Health Properties of Food Bioactives by Samuel Fernández-Tomé. Nutrients 2024, 16(5), 712;  https://doi.org/10.3390/nu16050712 – 29 Feb 2024. This editorial is an overview of several recent research studies on the connection between food, digestion, and health. 

A Critical Review on the Role of Food and Nutrition in the Energy Balance Maurizio Fadda et al., Nutrients 2020
This review evaluates the influence of specific foods and dietary regimens on energy expenditure. While there is no “miracle food” for weight loss, it underscores the multifactorial nature of energy balance and the role of nutrition in metabolism. The paper also highlights the potential impact of gut microbiota on energy intake and expenditure.

Effects of Mindful Eating in Patients with Obesity and Binge Eating Disorder.   Minari TP, et al.  Recent RCT with 82 people studying effect of mindful eating on weight. Nutrients. 2024 Mar 19;16(6):884. doi: 10.3390/nu16060884. PMID: 38542795; PMCID: PMC10975968.

Tulsi: The Incomparable & Sacred Medicinal Herb

Tulsi: The Incomparable & Sacred Medicinal Herb

Love at first smell (and sight)

Absorbed in deep communion during a Plant Initiation Weekend, I was seeking to meet the spirit of Tulsi. A lovely spicy aroma began to envelop me, then I saw her. She was dancing. Green robes and gold swirled, moving and spinning a little like the ballerina in your first jewelry box. Tulsi danced in a shaft of gold-green light, clearly enjoying herself immensely.

She looked at me with a sparkle in her emerald eyes, and said “So, what shall it be today?”

I was smitten – enchanted – and remain so to this day. 

This post contains affiliate links. If you purchase through an affiliate link, I may receive a small commission at no additional cost to you. Thank you. You can read my full disclaimer here. 

Introducing…Tulsi

Tulsi is a powerful medicinal and culinary plant. Also known as Holy Basil or Sacred Basil, it has been used for centuries in Ayurveda, which is a traditional system of medicine that includes yoga therapy that originated in India. In the ancient language of Sanskrit, the word “Tulsi” means “the incomparable one”. 

This blog post will explore the integrative nature of Tulsi and how it can benefit your overall health and well-being.  We’ll review the integrative biochemical properties as well as an Ayurvedic health and metaphysical perspective.  Tulsi’s natural rhythms and abilities can synchronize with your own internal biological clocks, much like nature’s timekeepers, the solstice and equinox. Each of these aspects of The Incomparable One can help you to maintain a calm balance in our hectic modern world. 

Biochemical & Genetic Properties of Tulsi

Tulsi holds immense spiritual significance. It also possesses a range of powerful biochemical properties. Let’s delve into Tulsi’s composition and explore its health-enhancing properties.  Those properties create an impressive array of effects on your physiological systems.

Chemical & Genetic Composition of Tulsi

Sacred Basil contains numerous bioactive compounds that contribute to its therapeutic potential. It contains essential oils, flavonoids, tannins, phenolic compounds, and vitamins such as vitamin A and vitamin C. Its essential oil is a rich source of bioactive compounds, such as camphor, eucalyptol, eugenol, alpha-bisabolene, beta-bisabolene, and beta-caryophyllene. The complex composition of the plant taken in the whole form is what provides Tulsi’s unique range of benefits. The whole genome of Holy Basil is available, and sequence analysis suggests that compounds in the herb interact with genes for metabolite synthesis pathways in a variety of helpful ways. 

Tulsi the antimicrobial, anti-inflammatory, antioxidant & adaptogen

Holy Basil leaf extract has topical and systemic antimicrobial-antibacterial properties. Due to the great variety of phytonutrients (plant nutrients), it acts as an adaptogen, meaning that it works in a variety of ways in a variety of pathways to establish or maintain homeostasis (balance).

A key reason for Tulsi’s widespread use is its potent antioxidant and anti-inflammatory properties. Flavonoids and phenolic phytocompounds have antioxidant activity, which helps combat oxidative stress and the damage caused by too many free radicals (oxygenated species naturally created by metabolism that the body clears – in part with an antioxidant-rich diet) in the body. By neutralizing excessive free radicals, Tulsi supports cellular health and so helps prevent various chronic diseases.

In addition to its antioxidant effects, Tulsi also exhibits anti-inflammatory properties. The active compounds (eugenol and linolenic acid, among others) in Tulsi help reduce inflammation by inhibiting the production of pro-inflammatory molecules in the body. This anti-inflammatory action can help calm symptoms associated with inflammatory conditions like arthritis and promote overall well-being.

Like other whole foods, Tulsi’s complex nutritional phytochemistry (plant-chemistry) creates a multifaceted profile of health-promoting properties. That’s what food-as-medicine is all about. 

Tulsi in Ayurveda

The Ayurvedic system recognizes the holistic nature of health and well-being.  Ayurveda and other holistic indigenous systems are the original integrative medicine – and the original food-as-medicine science. The elegant system of Ayurvedic nutrition relies on mindful seasonal whole-food eating and uses tastes (sweet, sour, salty, bitter, pungent & astringent) to balance the elements (earth, water, fire, air, and ether) within an individual.  Tulsi is valued for its medicinal properties to support the mind, body, and spirit in a food-as-medicine approach. 

Ayurvedic classification & actions

In Ayurveda, Tulsi is thought to promote longevity and rejuvenation, so it’s classified as a “rasayana” herb. It is also classified as a “tikta” herb, which means it has a bitter taste. It is considered “ushna” (hot) in potency. 

These qualities make Tulsi beneficial for balancing the Kapha and Vata doshas (Ayurvedic constitutions).  Doshas are the energies derived from elemental makeup responsible for an individual maintaining physiological, psychological, and whole-being balance. Tulsi is known to pacify (balance) excess Kapha and Vata. The plant is said to enhance the flow of prana, or life force energy, through the body, helping to promote physical and emotional well-being.

Metaphysics of Tulsi

Sacred Basil is believed to have metaphysical (beyond or outside material reality) properties and is a potent integrative medicinal herb. In Ayurveda Tulsi is considered to have a divine essence that can purify the mind, physical body, and soul.

Tulsi is a powerful tool for meditation as it helps to clear the mind and increase focus. It is associated with the element of fire, which represents transformation and purification in Ayurveda and other indigenous traditions.

Tulsi & Lakshmi

The plant is believed to have originated from the tears of the Hindu goddess Lakshmi and is an earthly embodiment of her divine energy of abundance, healing, beauty, and goodwill. It is often used in rituals to honor Lakshmi and to seek her blessings for wealth, prosperity, and good fortune. Sacred Basil is also associated with Lord Vishnu (the protector and defender of the universe in balance), who is believed to reside in the plant in the form of his consort, Lakshmi.

The story of Tulsi is closely linked to the important Hindu epic, Ramayana. In the story, Lakshmi is the wife of a demon named Jalandhar, who is eventually and dramatically defeated by Lord Vishnu. Lakshmi is heartbroken by the loss of her husband and curses Lord Vishnu. As a result of her curse, Vishnu is forced to take birth on earth as Lord Rama and undergo the trials and tribulations of mortal life. Later, Lakshmi and Lord Vishnu fall madly in love. So yes, it’s complicated but passionate. 

Here they are. 

Lakshmi and Lord Vishnu

Effects of Tulsi on Physiological Systems

Tulsi’s bioactive constituents have a profound yet subtle impact on various physiological systems, making it a hard-working and versatile herb with a wide range of potential health benefits. Remember that most whole herbs have a similarly complex action because of their complex nutritional makeup.

Tulsi system benefits

Tulsi in Integrative Medicine 

Holy Basil’s complex biochemistry as well as its metaphysical benefits make it a compelling adjunct to a number of Western integrative therapies, in addition to being a central herb in Ayurveda. 

Tulsi’s bioactive constituents have a profound yet subtle impact on various physiological systems, making it a hard-working and versatile herb with a wide range of potential health benefits. Remember that most whole herbs have a similarly complex action because of their complex nutritional makeup.

Tulsi & Immune Health

One of the key benefits of Tulsi is its ability to strengthen and regulate the immune system. This herb contains powerful bioactive compounds that enhance the body’s natural defense mechanisms. Tulsi is rich in antioxidants, such as flavonoids and phenols, which help to neutralize harmful free radicals and reduce oxidative stress in the body. By reducing oxidative stress, Tulsi supports a healthy immune response and helps to protect against infections and diseases.

Additionally, Tulsi possesses antimicrobial and antibacterial properties that can help fight against various pathogens, including bacteria, viruses, and fungi. It acts as a natural immunomodulator, regulating immune function and promoting a balanced immune response. Regular consumption of Tulsi can strengthen your immune system and possibly improve your body’s ability to ward off illnesses.

Anti-cancer Properties of Tulsi

Research suggests that Tulsi may also exhibit anti-cancer properties, making it a valuable herb in cancer prevention and management. Studies have shown that Tulsi extracts can inhibit the growth and spread of cancer cells, and even induce apoptosis (programmed cell death) in certain types of cancer. The active compounds found in Tulsi, such as eugenol, rosmarinic acid, and apigenin, possess potent antioxidant and anti-inflammatory effects that can help protect cells from DNA damage and inhibit tumor formation.

Additionally, Tulsi has been found to enhance the effectiveness of conventional cancer treatments like chemotherapy and radiation therapy, while also minimizing their side effects. Its natural compounds can help protect healthy cells from damage and improve overall treatment outcomes. While more research is needed, Tulsi shows promising potential as an adjunct therapy in cancer prevention and treatment.

Tulsi, Stress & Cortisol

In our fast-paced lives, stress and anxiety seem to be the price of the full and busy lives we often lead.  Fortunately, Sacred Basil can help us find balance and serenity amidst the chaos. Let’s delve into the use of Tulsi in managing stress and anxiety, exploring its impact on cortisol levels, weight management, polycystic ovarian syndrome (PCOS), and blood pressure.

When we experience stress, our adrenal glands release cortisol, a hormone with far-reaching effects on many of your body’s systems. Elevated cortisol levels can contribute to various health challenges, including weight gain, hormonal imbalances like PCOS, and high blood pressure. Tulsi’s adaptogenic action assists in regulating cortisol levels, promoting a healthy stress response, and restoring neurological and metabolic equilibrium. 

Sacred Basil is also known to have an uplifting effect on mood and cognitive function. It can help improve focus, concentration, and mental clarity, making it an excellent herb for supporting healthful behavior change and overall mental well-being.

Additionally, Tulsi has shown promise in maintaining healthy blood pressure levels. Chronic stress and anxiety can contribute to elevated blood pressure, increasing the risk of cardiovascular problems. Tulsi’s adaptogenic properties aid in reducing stress and its impact on blood pressure, promoting a healthier cardiovascular system.

Beyond medicine, Sacred Basil also has benefits for skin, hair and overall beauty. You’ll find it in a range of beauty products. Given its myriad actions, it just makes sense. 

Awarenesses & contra-indications 

Tulsi is not to be taken by individuals who are pregnant or lactating.  If you plan to take it to address an imbalance, it’s important to work with a qualified nutritionist or health professional who can advise you on how to use Tulsi within a comprehensive protocol. Generally, starting with a small amount to test your tolerance and gradually increasing the dose minimizes gastrointestinal or other potential issues. It’s important to consult with a qualified healthcare professional before incorporating Tulsi into your routine, especially if you have any underlying health conditions (like diabetes or heart disease) or are taking medications.

How to take Tulsi

The best time to take Tulsi is before any health issues discussed in the article begin. Like Ayurveda itself, Tulsi is a fantastic preventive agent, helping you stay calm and balanced in a world that’s anything but.

Incorporate Tulsi into your daily routine by enjoying a cup of Tulsi tea or adding fresh Tulsi leaves to your meals. If you make tea, remember to steep the leaves for 5-10 minutes to make a potent cup. Tulsi is delicious with chicken, and you can add fresh leaves to salads, dressings, soups, and stews.  

You can also find Tulsi supplements or extracts available in various forms. A 4% Holy Basil extract has been used in dental health, sometimes in combination with other botanicals. 

Tulsi is often offered in a compound with other botanicals for a specific aim, be it weight management or cancer prevention. 

Holy Basil in supplement form (usually as a capsule) is most often used in a 500-900 mg daily dose and used for 1.5 to 3 months. You can find or make a tincture of Tulsi – meaning the leaves were soaked in a solvent like alcohol to extract the oils – and you take the liquid. Tinctures are often taken as drops under the tongue, but can also be added to water or made into an herbal cocktail.

Finally, the flower essence. A flower essence is an energy medicine often made by setting the plant in clean water in the sun for a period of time, then making dilutions with a solvent (brandy or vinegar) and water. Tulsi makes an especially lovely flower essence given its metaphysical profile.

We use flower essences in our meditative Plant Initiation Weekends.

Examples of Tulsi Products

Here are a few examples of products from a good manufacturer that a qualified nutritionist might suggest you try for either daily use or to address an imbalance. These products are from my Emerson/Fullscript supplement formulary (where you always get 25% off & free shipping with over $49). 

Tulsi Holy Basil Annie B Kay

Tulsi Holy Basil

Tulsi herb supplement Annie B Kay

Tulsi caps Annie B Kay

Tulsi Rose Tea Annie B Kay

Tulsi Rose Tea Annie B Kay

Tulsi Rose Tea Annie B Kay

Tulsi Rose Tea

Tulsi Tea Annie B Kay

Tulsi Tea

Tulsi Tea Annie B Kay

Tulsi Tea

Tulsi Bronchial Support Supplement Annie B Kay

Tulsi Bronchial Support

Tulsi Bronchial Support Supplement Annie B Kay

Tulsi Bronchial Support

Tulsi Immune Strong Supplement Annie B Kay

Tulsi Immune Strong

Tulsi Immune Strong Supplement Annie B Kay

Tulsi Immune Strong

Tulsi Adrenal Nourish Supplement Annie B Kay

Tulsi Adrenal Nourish

Tulsi Adrenal Nourish Supplement Annie B Kay

Tulsi Adrenal Nourish

Your Next Steps

Tulsi, also known as Holy Basil, clearly encompasses a wide array of metaphysical, biochemical, Ayurvedic, and healing properties that make it a truly remarkable herb. From its profound spiritual symbolism to its scientifically substantiated benefits, Tulsi has captured the attention of health enthusiasts worldwide. 

So, the real question now is – how are you going to use it? 

As you reflect upon Tulsi’s metaphysical, biochemical, Ayurvedic, and healing properties, remember its profound value as a flexible holistic herb. It prompts us to slow down, reconnect with nature, and nurture ourselves on multiple levels. I hope Tulsi guides you in the pursuit of wellness, encouraging you to honor your body, nourish your mind, and cultivate a deeper sense of harmony in your lives.

Plant Initiation Weekends

Sources for this post

Upadhyay AK, Chacko AR, Gandhimathi A, Ghosh P, Harini K, et al. Genome sequencing of herb Tulsi (Ocimum tenuiflorum) unravels key genes behind its strong medicinal properties. BMC Plant Biol. 2015 Aug 28;15:212. doi: 10.1186/s12870-015-0562-x. PMID: 26315624; PMCID: PMC4552454.

Hasan MR, Alotaibi BS, Althafar ZM, Mujamammi AH, Jameela J. An Update on the Therapeutic Anticancer Potential of Ocimum sanctum L.: “Elixir of Life”. Molecules. 2023 Jan 25;28(3):1193. doi: 10.3390/molecules28031193. PMID: 36770859; PMCID: PMC9919305.

Cohen MM. Tulsi – Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):251-9. doi: 10.4103/0975-9476.146554. PMID: 25624701; PMCID: PMC4296439.

Forget Resolutions – Set Intention Instead

Forget Resolutions – Set Intention Instead

Set Intention

Wise life coach Marcia Goldberg once wrote, “Intention is the thread on which the pearls of our life experience are strung”.  If we go through life without intention – without consciously knowing what we want to embody – we are more likely to have haphazard experiences in life.
There’s a balance between going with the flow and setting the agenda. Intention speaks to why – the motivator – of your actions that can help you know when to let go, and when to lean in.

Finding that balance is a fun and fascinating experience, if you also hold a sense of being open to the odd ironies of life that surround us. First, however, get clear on your why – set intention.

How To Set Intention

As you vision your life unfolding over the next year, consider what you’d like to have more. Peace, abundance, fun, balance? How about taking some time to visualize what it would feel like to embody a life with more of what you vision – can you open your senses to explore how it might feel to be living your intention? What would you be doing most days? How would you be feeling physically, emotionally, in your bones?

Your intention speaks to what you are seeking in life. It speaks to the why behind your actions. When I hear, for example, that someone is interested in addressing metabolic (weight-related) health – things like high blood sugar or high blood pressure – I always ask why. Why do you want to be healthy? That’s when I hear – “I want to see my son graduate from college”, or “I want to see my grandkids get married” – I can feel the energy behind the intention. That’s motivation!

From there, your practices for the year are grounded in and fired by the motivation of intention. In my own life, this adds meaning to my planning and what I choose to do to each day. If I can take some time daily, reminding myself of my intention – the why, it directs my conscious and unconscious being in the direction I’m aiming.

Intention Rather than Resolutions?

New Year’s Resolutions – our declarations about doing this or that, being this or that in the New Year, are designed to fail. “Lose Weight!” “Get Healthy!” “New Job!” These are missives and there is nothing wrong with a declaration. Resolutions fail when they are not rooted in intention and do not follow up with a plan.  When it is just a declaration without the why or thought of how, well, that’s when, in March, for forget what your resolutions even are.

So, this year, try something new.

What is your intention for the New Year?

You can see that I have a free transformation workbook available to you to help you find your intention, and then to power it with some mantras and affirmations. This is the type of work that can be fun and helpful in supporting real change. Give it a download.

In the coming year, I plan to continue to cover the connections between nutritional science, spirit, and wisdom and to grow our community with online opportunities (personal & professional!) to learn together.

Hopefully, as the year unfolds, I will see many of you in person at some of our favorite gathering spots. Much of my year, however, will center on online offerings.

Thank you to those of you who have commented, dugg, stumbled, twittered and otherwise reached out.

My wish for you is that you enjoy health, happiness, and the light of your truest self.

Namaste!

Please please share your intentions for the New Year in the comments!

6 Benefits of Mindful Eating

6 Benefits of Mindful Eating

Updated 10/12/2023

Mindful eating – using the tenets of mindfulness meditation while eating, has done nothing less than transform mind-body nutrition. Practitioners everywhere are incorporating it because it helps our clients change what they eat. Simple as that!

What is Mindful Eating?

Mindful eating is a type of meditation wherein you focus your attention on the sensory and other aspects of eating with an attitude of non-judgmental awareness. In essence, you slow down, eat with all five senses and stay curious about the process, about the food, and about your own relationship with food.

When I work with an individual, I almost always combine clear steps to bring food and lifestyle into balance (the what of lifestyle) with mindfulness (the how of lifestyle).

Since I’ve become a student of mindful eating myself, I enjoy my food more, often eat less, and am more satisfied. It takes longer to eat, (and to do the dishes as I really slow down), but I’m happier. Thich Nhat Hanh (who said he’s happier when he washes this teapot as though it were the baby Buddha or Jesus) is right.

The Science

The research community agrees that mindful eating is an effective tool. It can help promote a healthy natural weight (1) and curb destructive emotional eating (2). While the science is still young, it is evolving quickly – we are learning more about it all the time.

For emotional eating, mindful eating has been found to be most effective when combined with other behavior change techniques like coaching with a qualified nutrition professional. For effective weight management, again, mindful eating is most effective when it is done within a more comprehensive nutrition program and delivered by a well-trained professional.

 

6 Benefits of Practicing Mindful Eating

  1. Enjoying your food – First off, when people slow things down – and eating is a dramatic example – they tend to taste and enjoy their food more. It might seem ironic, but eating slowly is more interesting and enjoyable, once you get the hang of it.
  2. Epigenetic benefits – Epige-what? Epigenetics is the impact that choices have on gene expression. When you choose to eat a plant-based diet or move your body, you actually impact your gene expression, which in turn builds a more resilient future for you. It’s some of the biggest news in lifestyle medicine now.
  3. Neurobiology benefits – Mindfulness manages stress. When you slow down and breathe – particularly when you extend your exhale – you activate the whole rest-and-recover side of your nervous system. That not only manages stress but can improve digestion.
  4. Turn down the external messages on what and how much to eat. Face it, modern life is filled with messages from the media – commercials for fast food, billboards – it’s just everywhere. We are told we need to be eating basically all the time. It’s hard to ignore, but mindfulness can help you un-hook from those messages. That helps you to begin to find your own way.
  5. Tune in to your internal guidance system – instead of responding to cues from the outside, mindful eating gets you more in-tune with your internal guidance system – to if you are actually hungry, and when you are satisfied.
  6. Improve your relationship with what you eat. Eating is a two-way conversation. Mindfulness is an excellent way to tune in to the conversation. Beginning a mindful eating practice can bring up some uncomfortable aspects of your relationship with food. But, if you stay with it, keep your heart open as best you can, and practice compassionate self-observation, it can be a pathway to profound peace and self-compassion. 

 

An Awareness and Caution

One caveat – this practice can uncouple eating and satiety. It can help you eat less, but it can also help you undercut your nutritional well-being if your emotional eating has evolved into a more serious condition like an eating disorder. This is not a practice to help you stop eating or to eat less than your body actually needs. But, it can be misused in this way. Don’t do it – it won’t end well for you. You can avoid that risk – here’s how.

In addition to mindfulness, use nutrition guidelines for adequacy – adequate protein and energy needs – for your body. For example, the National Academy of Medicine (NAM, formerly the IOM), a non-governmental nonprofit affiliated with the National Institutes of Health (NIH), which among other things tracks the research on dietary needs and creates recommendations, suggests that most humans need about 50 gm of protein to be reasonably healthy. I’ve found that a reasonable screen – is a starting place, for someone. A qualified nutritionist can help ensure that you are getting the nutrition you need to be who you want to be – strong, energetic, and healthy.

So How Do I Start?

Here is a free tip sheet to help you use mindful eating through the holidays.

Here’s another post:  Mindful Eating: The Art & Science of Eating Better 

Ready to practice? Check out my Mindful Eating Mini-course: How to Eat. Do it on your own, or bring me in to help. 

References:

  1. O’Reilly GA, et al., Mindfulness-Based Interventions for Obesity-Related Eating Behaviors: A Literature Review, Obesity Reviews, Published online 2014 Mar 18. doi: 10.1111/obr.12156
  2. Katterman, Shawn, et. al., Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review, ScienceDirect – Eating Behaviors, Volume 15, Issue 2, April 2014, Pages 197-204, doi: 10.1016/j.eatbeh.2014.01.005

Ready to Practice?

Check out ‘How to Eat’: Mindful Eating Mini-course

mindful eating mini-course self-study