Burdock & Rose

wildly-crafted plant tales from herbalist, forager & author lisa rose

Tag: excess stress

Holiday Merriment Means Movement

IMG_2009It’s that time of year again when holiday stress is high.  Holiday parties, plates of butter cookies, and glasses of cabernet are the temptresses: singing to us like sirens on the rocks with their promises to way-lay the best set plans for getting in some exercise. We all kvetch that there is little time to “get it all done,” much less build in time for movement and exercise.

But movement and physical activity (especially movement in the brisk, winter’s air) is as important as making healthy choices during the holidays and getting adequate rest. Movement is something all bodies regularly need to both fight stress and build immunity: With proper hydration, movement keeps muscles and ligaments juicy and lymphatic glands moving. It helps blow off elevated cortisol from a stressful day and over time and in tandem with a healthy diet, can have a significant impact on blood pressure and blood sugar levels.

Too many group commitments? Instead of another cookie party meet up, suggest a walk around the neighborhood as a way to get in some movement and fresh air. Or consider other group activities — from ice skating to sledding to roller skating, a group could even hit up the open swim at a local pool for a game of Marco Polo. It doesn’t really matter your current physical fitness level — it just matters that you make the decision and move!

And don’t let the snow and cold be a deterrent to getting outside.  The cold winter air is great to help build immunity and stay strong during cold and flu season — it just requires a mental re-frame about the winter weather and a bit of clothing planning. Remember, there is never the wrong weather — only the wrong clothing.

Here are some ideas to try that will keep your heart rocking, your glutes burning and will mix it up for the holidays. The tips are Grand Rapids specific, but wherever you are located, you can check into community resources in your area for similar activities — and all these suggestions are group and family friendly! Mix it up and get moving!

Ice-skating. There’s nothing more picturesque during the holiday season than an outdoor ice-skating rink.  Grand Rapids locals know one of the most fun and magical locations for ice skating is outdoors at Rosa Parks Circle located in downtown Grand Rapids in the city’s center adjacent to the Grand Rapids Art Museum. It’s our own little Rockefeller, and has affordable ice skate rentals. Afterward, you can stroll the local streets for some last minute holiday shopping or stop into the Art Museum to check out their most recent exhibit. There are also many private rinks in the area featuring rentals and open skate throughout the holiday season.

Skiing. Whether it’s classic cross country or downhill adventure seeking you crave, the snow machine has been ON in Michigan since Thanksgiving, allowing nearly all the local hills and resorts to have established base conditions for this early in the season. For cross country lovers, Kent Trails provides miles of fantastic cross trails, and many ski resorts offer both rentals and groomed trails where you can spend the day testing your cardio, quads and glutes on the skis. For a resource on all things ski related, including resort and conditions reports, check out MISkiReport.

Sledding Hills. Yes, wax the toboggan, it’s time for some sledding. West Michigan boasts some great sledding hills especially at the lakeshore state parks (Hoffmaster is especially nice) as well as in the city here in Grand Rapids (GR Kids GR Sledding Hill Guide), Pando is also a local favorite for tubing down the hills, and also has trails and gear for the ski enthusiast.

Roller skating. Roller skates! Yes, the 80s are alive and well (infused with a bit of Taylor Swift top 40 hits) at local rinks in the West Michigan area including Tarry Hall in Grandville. So, get your best Limbo and Hokey Pokey ready — it’s time to lace up and go for a roll!!!

Trampolines. Want to blow through a ton of calories playing on trampolines? Check out SkyZone Indoor Trampoline Play . This is exactly what is sounds like! Indoor trampoline play great for kids and adults alike—  you can even book “court time” to accommodate a group for an organized session of Dodgeball.

Hiking.   Grand Rapids is surrounded by extensive trail networks that are ready for a nice Christmas or New Year’s hike with family, a trail run or even a session on snow shoes. Enjoy the benefits of the great Michigan outdoors in winter. It’s magical and good for your spirit as well as body, and a great time to practice winter botany for upcoming spring foraging haunts!

Foot Races. There are some of us running junkies (ahem, you know who you are) who will want to get a race or two in over the holiday. Well, I am not going to say no to that one. The classic year-end Wolverine World Wide Resolution 4 mile Run/Walk is a great way to wrap up 2014 on New Year’s Eve, and then you can wake up and race all over again with a New Year’s Day race at the lakeshore for the Sgt Preston Yukon King Run.

All in all, don’t sweat the small stuff — just make sure you do sweat some over the holidays. It’s that first step that’s always the most difficult, but in the end so very worth it for your health. Your body and loved ones will thank you!

Happy Holiday Trails!

Surviving Holiday Stress: Have a Cup of Tea

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We all know the holidays can be stressful- even lonely for many people.  The stress can take its toll — not just impacting our relationships, but excess stress can set us up for getting sick … and no one wants to suffer thru the holidays with a cold virus. While I cannot help you with your in-laws, shopping list or wild holiday calendar, I can suggest a few favorite de-stressing herbal teas that you can keep on hand to help you have a more bliss-ful season. 

Need an energy boost? Go with an aromatic herbal blend.  Rose, Mints, Lavender, Lemon Balm — all have aromatic oils that are uplifting and can provide a boost of energy without adding the extra stress on the system that caffeine offers. These herbs can help clear a foggy head in the middle of a workday, break up tension from stress or soothe a headache caused by dramatic changes in the weather patterns.   

Trying to catch some Zzzzz’s? The ritual alone of bedtime tea can help you unwind at the end of a busy day. Try blending relaxant herbals like Chamomile, Lemon Balm, Spearmint, Catnip, Rose, Blue Vervain, Scullcap or Kava Kava. Hops and Valerian can also help and relax the body for sleep.

Nervousness giving you a tummy ache? Lemon balm does wonders for soothing an anxious stomach. I love it in my Melissa Bitters Blend. Chamomile also does wonders to calm nervous anxiety.

Can’t stop thinking about that To-Do list?  I like Passionflower, Wood Betony and Blue Vervain. Great to add to sleepy-time blends when your list-making gets in the way of falling asleep.

Heavy hearted? For those missing loved ones over the holidays, loneliness and depression can set in. While herbs can’t replace the presence of those loved ones, herbs like hawthorne, rose petals, lavender, and lemon balm can offer comfort for a sad heart. I find aromatic herbs are uplifting and help clear away the dark clouds and offer some clarity and peace of mind.

Build up your nervous system. Stress can take its toll on the body and weaken the immune system, making it more vulnerable to illness. Herbal teas (or infusions) that can actually restore tone to the central nervous system over time include Nettle, Red Clover, Oatstraw, Burdock Root.

The pressure of parties and gift-giving can be manic and overwhelming, leaving little time left to savor the the season. Take a few moments for quiet reflection to appreciate all of our gifts during this holiday season. Moments taken to remember what we do have can offer true healing and feelings of abundance.

Join me for an upcoming workshop on stress and herbs on January 26 at Acorn Studios! You’ll learn about these herbs and others, and make your own personalized tea, herbal salt scrub and herbal spritzer. Register here, spots are limited!