Joycelynn

June 12, 2017 by Joycelynn

My Best Dried Elderberry Syrup Recipe

Best Dried Elderberry Syrup Recipe

I’ve tried several, but with my own tweaking, I’ve come up with what I feel is the best dried elderberry syrup recipe. If you have fresh elderberries, I’ll share how to use those too. I don’t have an elderberry bush nearby, so I rely on dried elderberries. You can find dried elderberries at Mountain Rose Herbs, Starwest Herbs, and Frontier. It takes almost two weeks to get an order from Mountain Rose Herbs, but I recently found that Frontier has most of their products on Amazon. I’ve got Prime, so it takes only two days to get what I’m needing! (the last time I checked a few days ago in 2018, Mountain Rose Herbs was out of Elderberries!)

NOW is the time to start buying your stock of Elderberry though. When it’s gone for the season, it’s very hard to find quality Elderberry.

The Best Dried Elderberry Syrup Recipe

I buy my herbs in bulk for projects like this. These were purchased at Mountain Rose Herbs, but I also buy from Amazon. I’m very picky about my herbs though. They need to be organic, but I also have to trust the company. I’ve been burned before buying things from Amazon that were less than quality, related to herbs.

You will need dried elderberries (unless you are blessed to have access to fresh elderberry); cinnamon sticks, bark, or chips; and cloves. From the grocery, you will need fresh garlic, fresh ginger, and bottled water. I purchase my honey raw from a local grower, but you can also find that on Amazon.

I measured and added the dried elderberries, cinnamon chips (is what I had), and cloves to my stainless steel pot. (do not use aluminum) I chopped up the garlic and fresh ginger then added it in my water.

This is then brought to a boil, and reduced to a gentle simmer. I let it simmer until the mixture has reduced by about 1/2. This is called a decoction.

I then use this potato ricer to make sure I’m getting all the juicy goodness out.

Next, you add the honey and stir well. I add this mixture to a large mason jar and keep it stored in my fridge. I drink a “shot” (about an oz) daily, or more if I have cold symptoms. Sometimes it turns into a loose jellied type of mixture. I just shake it well.

Recipe

1 Cup Dried Elderberries (2 cups fresh)

5-6 Cinnamon Sticks, or about 1/4 cup Cinnamon Chips

5-6 Whole cloves (you can crush those a little if you like because you will be straining this out)

Fresh Garlic (I love a lot, but you can start with 3-4 cloves)

Fresh Ginger (I love a lot of this, but start with about a fingers length, chopped or cut up)

4-5 cups bottled water

Raw Honey (around 2 cups)

Place all in a stainless steel pot. Bring to boil, and then reduce heat to moderate, to a simmer. Let this cook down about 1/2. Mash the mixture a little bit with a fork or other kitchen utensil after the berries start getting soft.

After the liquid has reduced, then carefully start straining the mixture. I love to use the potato ricer because it gets all the juice out. Be very careful with it though. You can let the mixture cool just a little, but not all the way. You want the honey to mix well.

After you get this all strained, measure, and add equal amounts of honey. This should make about 4 cups of Elderberry syrup. Store in a large mason jar, and keep in your refrigerator.

This is awesome to use as pancake syrup too! It goes along with my philosophy of letting food be your medicine!

Benefits of Elderberry Syrup

I will just share as a nurse, I’m pretty sure there are not any double-blinded studies related to the benefits of elderberry syrup. Elderberry syrup has been used for years by herbalists as a way to nurture the body with ingredients full of antioxidants and immune support.

The benefits of using elderberries may include being supportive of the immune system, help with inflammation issues, reduce symptoms and time to heal after contracting a cold or flu, supportive for sinus issues, allergies, and constipation. (this does not take the place of consulting your medical doctor, and is in no way attempting to diagnosis or provide treatment guidelines)

The Sloan Kettering Memorial Site which provides wonderful information on all types of herbal use shares there have been limited studies to suggest elderberries may reduce flu and cold symptoms.

Safety issues are to never use elderberries uncooked as they contain compounds that may promote cyanide toxicity. So you ALWAYS need to cook your elderberries. Other cautions are to avoid if you have autoimmune issues, are on antidiabetic medications, or are on a diuretic or laxative (as the elderberries may increase the action of those medications). Also a caution that pregnant or lactating women have a potential for gastrointestinal distress.

Of course, you also need to look for any allergic reaction when introducing a new food into your system. There was a case reported of 11 people getting nausea and vomiting from a juice made with the elderberries, but they had juiced and injected RAW elderberries and leaves. So, do not make juice from raw berries and drink it. It must be cooked.

All in all, this is an awesome way to add nourishment through food!

It’s one of my favorites, and I always have it made up in my fridge! I keep this on hand year-round. Buying the supplies as I listed, (getting the elderberries in bulk), you will have enough supplies to last all fall and winter. I make another batch up as soon as we are out!

Be Well!

~ Authentically Joycelynn

January 27, 2017 by Joycelynn

Where Do I Find Grief Coloring Books?

Grief Coloring Books

The worst nightmare of my life happened last week and I started looking for grief coloring books. Our 36 year old son suffered with PTSD from his time in Iraq. He was sent back to the United States on his second tour due to the PTSD. Several men from his unit he was Sergeant of, died after my son had been sent home with PTSD, due to a bomb. He NEVER got over that. He felt like he should have died with his men, or he could have somehow saved them. My son took his own life on January 17, 2017.

I’ve come to learn alot about honor and the Band of Brothers during all this tragedy. I’ve been coloring for a while, and a few days after we lost him, I started looking online for grief coloring books. I knew I’d find a few. I found three that looked interesting. One came in the mail yesterday. I’ve picked a page and started coloring.

Here’s what I’ve started so far:

This book was very interesting as I read the introduction by the producer of the book, Deborah S. Derman, Phd. She explains what let her to create such a book. She has experienced loss in ways that impacted her greatly. Through her loss, she became a grief counselor. She goes on to explain how to use the book and why it’s therapeutic to us coloring after a loss.

Her book is called Colors of Loss and Healing. I’ve discovered you can just pick any page in her book and start coloring. She has a word on each page which is the theme of the page. On the opposite side of the coloring page, she has an area to journal your thoughts. I started with One Day At A Time. That’s where I am right now. I’m taking One Day at a Time.

Here’s her book. I found it on Amazon. I use Amazon for many of my purchases. I don’t like crowds, and I don’t like going into stores and having to search and search for what I’m looking for only to find the store doesn’t have what I want.

Colors of Loss and Healing

I also purchased two other grief coloring books. They should arrive today. What happens as I’ve explained in another coloring post here, is when you color, you are activating a part of your brain that allows you to experience a more calming meditative time. One thing I’ve noticed these past few days is my mind is all jumbled up, and my thoughts are racing. The mind chatter has been horrible. This has helped me calm my mind a little.

Coloring Books For Healing

As I searched for grief coloring books, I also found coloring books for healing. As I mentioned, I have two more grief loss books coming today and I look forward to experiencing those. They both seem to be a place to color and journal. I’ve been very open on Facebook about my loss. It’s been healing to write. I’ve not written to see the responses. I’ve just been raw and transparent in my journey. Writing is very therapeutic.

Bereavement and Grief Shading The Colors of Grief and Healing

I really understand that grief coloring books and coloring books for healing are not going to cure you or take away the pain. It’s given me a time of respite in my mind. We are all walking this journey in our own way. Time will never take away the love I have for my son. I realize this is something I will never get over. I also know times of pain will ebb and flow. I’m grateful for the grace God’s given me to be able to experience numbness and the times I’ve been able to laugh and enjoy his memory.

If you need to see a counselor, see a counselor. Take medication your doctor prescribes if you need to for a while. I’ve been diffusing essential oils too. I use essential oils as well as part of my healing journey. That’s another story though. I was blessed to go to Europe this summer and get a certification in Integrative and Aromatic Palliative care. So much time was spent on the grief process of the caregiver and those left behind. So, I’m gathering all the resources I have to be part of my healing journey.

Be blessed

Authentically Joycelynn

October 15, 2016 by Joycelynn

Why I’m Becoming Minimalist

I’ve been on this incredible stress reduction journey for 10 years now. I’ve found my peace. Everything I’ve experienced and learned has brought me to this time. Exactly 10 years ago this month I stepped down from a dream job I thought I would never leave. I know I didn’t have the inner tools I needed to deal with many of the external stressors in my life.

I’ve shared in other articles how I found wellness coaching and the impact it had on my life. There was still something missing though. Have you ever felt like you had almost cracked the code on a total victory, but kept falling short? That’s me! I KNEW I was so much better than I was 10 years ago, but still something was missing.

The Soul of Money

A few months ago, I was contemplating how much easier it would be if I only had more money. I was running a successful online business, but I was spending as much as I was bringing in. I knew there was a better way of dealing with money. There was a book that came across my path titled The Soul of Money by Lynne Twist. What I purchased it for was to learn how to be more intentional with money. What I learned was something life changing. A description for this great book is: “This unique and fundamentally liberating book shows us that examining our attitudes toward money—earning it, spending it, and giving it away—can offer surprising insight into our lives, our values, and the essence of prosperity.”

The book came as an Audible book, and I listened to this book in small chunks on the way to and from work each day. There was a word which really grabbed my attention, and that word was Sufficiency!

Sufficiency

That word was so impactful in my life, I created a category here on my blog just for this topic. Sufficiency. Having enough. Being enough. Ah. That word was a soothing balm to my weary soul. Something awakened in me as I began to change my perspective of money. In America where I live, it’s the dream to own a large home, possess nice things, drive nice cars, and having a successful job. However…who defines success? Who has made us believe we aren’t a success unless we achieve all those things?

When you do achieve success by the status quo definition…does it make you happy? Do your things really make you happy? You could have just experience a major loss quickly and unexpectly. We’ve just gone through Hurricane Matthew. I was at my daughters home as pictures of rescue efforts were being shown on facebook. There my house was…flooded up to the porch. Yep. My home. Being flooded. Would we lose everything but my cars and what we had packed with us? We actually ended up not losing everything. The flood didn’t come in the house. Right now, we don’t have any heating or air conditioning, and everything under the house has to be replaced…ductwork, vents, heating, AC, insulation, and not sure about the floors yet.. Still waiting on the inspection. However, hundreds around us have lost everything they own. Rich & Poor. No respector of persons. Right now in my state of North Carolina there are 26 confirmed dead. Losing my things just doesn’t compare to loss of life.

Judgement Free Zone

If you are happy and love your life, love your job, and are experiencing what some call the “American Dream”, this article isn’t in judgment at all. I want to be very clear on that. Your right to work hard, possess whatever money can buy, and love every minute of it is something to be commended. I actually live in a nice home. We have two cars, and I never lack for food, clothing, or my needs. Something has shifted in me though. It’s my journey, and my shift, and not everyone is on this particular journey and that’s OK!

My Minimalist Journey

Just a week before the flood, God was really dealing with my heart about Sufficiency. I mentioned I wanted to simplify my life, and a friend suggested I join a few minimalist groups on Facebook. I started watching how everything was decluttering and enjoying the peaceful space surrounding them. A few were talking about the new Minimalism Documentary. I purchased the online version so I could watch it right then and there. Everything the creators were talking about resonated with me. Something inside “clicked” with me that I needed to start this journey.

KonMari

My “aha moment” journey didn’t end when I watched the movie. Just to be honest and up front. I had a lot of STUFF! I’m not a natural organizer. I’ve probably purchased more than 20 books in my life about “How to Organize & Clean Your Home”. I’ve lived with clutter my entire adult life. I get really frustrated because I had such a hard time finding a place for everthing and putting everything in it’s place! Well.. I had too much darn stuff and I just couldn’t seem to find a place… and so it piled. Then I would get frustrated… and a few weeks ago, I found KonMari! It’s actually called The Life Changing Magic of Tidying Up by Marie Kondo. She created the KonMari Method, and between this and learning more about what it means to be minimalist… I feel like I’ve been set free! I’ve cracked to code on this stress reduction/self-care journey!

What set’s the KonMari Method apart from other organizing books is that: IT ISN”T AN ORGANIZING BOOK! The lights REALLY have gone off! It’s not about organizing you stuff! It’s about GETTING RID OF YOUR STUFF! Keeping only those things which bring you joy! What a novel idea! I don’t NEED all the STUFF I have!

Becoming Minimalist

I’ve already made such a headway in my household with the “stuff” that doesn’t bring me joy! The peace that is coming with this process is something I wasn’t expecting. This process is flowing over to every area of my life! My finances, my home, and even my job (and biz).

I will not say this is for everyone. To say it’s for everyone would almost say this is a better way that those wanting to have all the “stuff”. Nope. Not saying that! What I’m saying…if you are stressed to the max, feel like you have an issue with all the clutter in you life, and want to experience more peace and joy… this may be for you!

I would just LOVE to know…does anyone else deal with stress…and you have clutter in your life that you’ve never been able to conquer? I’d just LOVE to know! Please leave a comment or write me! I’ve got a wellness group too if you’d like to join and share your story! Come on over to: Wellness Living Community

Be Well,

Joyce

August 2, 2016 by Joycelynn

6 Benefits of Mindful Breathing

What are benefits of mindful breathing? It’s something we do everyday, every moment of our lives and we don’t really think about it do we? It’s automatic. Human beings breathe an average of 17,000 to 20,000 times per DAY! Is that crazy or what? How many times out of that 20,000 did you give ANY thought to that breath? I would daresay… most could say 0.

What is mindful breathing? How does it impact other areas of your life? Here are 6 benefits of mindful breathing and I will also be sharing a 3 minute mindfulness breathing exercise!

Mindful breathing before a meal will help calm your nervous system bringing more awareness to the enjoyment of your food. Bring attention to your meal as you chew. Be present with what you are eating. It will help you slow down during a meal. Reducing stress helps to improve digestion.
During a stressful situation where anger and emotions are involved, if you will step away and practice mindful breathing you will notice how the tension reduces in your body. You will be able to shift your emotionally charged body to a place of balance and reason.
Mindful breathing helps to bring clarity to your thinking. If you are anxious or scattered in your thinking, taking a few moments to bring attention to your breathing will help you regroup and focus on the task at hand.
Mindful breathing attention during different times in your work day will help relax and re-energize you during your day.
Mindful breathing promotes more clear communication. When you are able to be more present with individuals, you are able to be in a better listening mode and then you are able to better communicate your intentions. Rushing through a conversation or meeting keeps you from fully listening to the other individual.
Taking time for mindful breathing will improve your personal state of overall calmness and improves your own sense of personal well-being.

“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.” Andrew Weil, MD

3 Minute Mindfulness Breathing Exercise

I want you to experience full attention to your breathing. This exercise is modified from the wellness program I attended: (Wellness Inventory)

1. Get in a comfortable position (lying, sitting, stannding, whatever is best for you. I personally LOVE my recliner)
2. Exhale deeply, contracting the belly.
3. Inhale slowly as you expand the abdomen.
4. Continue inhaling as you expand the chest.
5. Continue inhaling as you feel your collarbones lift.
6. Pause briefly. Don’t hold..
7. Exhale in reverse pattern, slowly. Release the shoulders, relax the chest, contract the belly.
8. Repeat.
This requires some practice to make the process smooth. Practice so that inhalation and exhalation are equal. Then allow the exhalation to become a little longer. Try this for at least 3 minutes.

Funny how we do something 20,000 times/day and never pay attention to it. Try over the next few days to take a few moments out during the day and pay attention to your breath. You will begin to find how this helps in a relaxation process. You will see just how stopping to pay attention to your breathing will help release tension and stress.

Here are a few breathing/mindfulness/relaxation/meditation audios from one of my favorite holistic doctors, Dr. Andrew Weil:

Breathing: The Master Key to Self Healing Self-Healing with Sound and Music Meditation for Optimum Health

When I first started my journed of wellness, I was overwhelmed and stressed to the max. When I took the Wellness Inventory Assessment as a wellness coach student I discovered my breathing was the least effective aspect of my life, and it was where I was most motivated to change to get my life back into a healing balance. This is one reason mindful breathing is so important to me now.

If you would like to discover where you are on the Wellness Continuum, you may want to contact me about taking the Wellness Inventory Assessment for yourself. The other thing you can do, if you haven’t already, is to opt in for my FREE E-book: De-Stress, Renew, Be Whole.

For now, BREATHE…