1) Reflect on what you are leaving behind – The best way to start something new is to ensure the door is closed on the era we are leaving. Take a moment to catalog your celebrations and your challenges from 2023 before you start to plan 2024. This will ensure you’ve closed out old energies, celebrated your wins and honored your losses, before you set out to create a new vision for what lies ahead.

2) Practice good sleep hygiene – After the hustle of the holidays, we are all feeling a little depleted. Prioritizing your rest is one way of ensuring you start the new year on your best foot. Practice good sleep hygiene by heading to bed at the same time every night, keep the lights out or use darkening curtains or an eye mask, and limit your consumption of stimulants in the hour before bedtime. Consider keeping your devices out of the bedroom in the new year for another way to support quality sleep!

3) Feed your body and your mind – You’ll need all the fuel you can get to launch into the new year with vibrancy and clarity. In addition to prioritizing plant-rich, well-balanced meals, why not add a nervine tea like Nettle or an adaptogen tea like Tulsi to your regular routine? These herbs give your nervous system a boost and will help you feel more calm and clear as you head into the new year.

4) Make your goals manageable – Taking baby steps in the New Year will help you achieve your desires and gain momentum. Launching into a lofty goal may get you off to a false start in the new year. If you’re dreaming big, chunk your vision into smaller steps to make a clear path along the way.

5) You don’t have to do it alone – Consider inviting a friend over to make New Year’s vision boards, joining a group to support each other in planning the year ahead, or even leaning on tools and workbooks that can offer guidance and inspiration. Two free resources to consider are the Year Compass and the Unravel Your Year workbook.

Want more support? Our On-Demand class Strategies for Successful Intention Setting is available Name-Your-Own-Price for the entire month of January 2024. Sign up at this link to receive the video and handouts from herbalist Emily Ruff to learn time-tested techniques she uses with her clinical clients to foster a sense of empowerment while working towards goals.

Start your new year with support – join us at this link.

How will YOU be starting your new year? Drop a comment and let us know….

1) Watch your Shadow – If you live in the Northern Hemisphere, look at your shadow at noontime. Because of the arc of the sun at a lower angle in Winter, this will cast the light differently, causing your longest shadow of the year!

2) Stargazing – Heading into the night is a beautiful way to spend the Solstice. Depending on where you are, and the weather, you may be able to see the December meteor showers! Grab your warmest clothes and a thermos of tea to enjoy the night sky. Keep your flashlights and phones off so your eyes can adjust.

3) Enjoy a night in candlelight – Leaning into the darkness of the longest night of the year and celebrating it allows us to also envision the light that is to come. Turn off the lamps and enjoy the dark night.

4) Celebrate the dark in other ways – Unplug on Solstice to honor the darkness. Turn off your phone and give yourself a day to step away from scrolling. Embrace stillness and rest, and see how the quiet can be medicine.

5) Honor endings to make more space for new beginnings – We focus a lot on new year’s resolutions, but forget to honor and say goodbye to all we overcame, accomplished, or survived through in the year prior. Create some time to say goodbye to what you are leaving behind this year – events, beliefs, relationships alike. Consider writing things down on pieces of paper and burn them, or bury them in the backyard and do a little happy dance on top of them.

Want to learn more? Grab your free Winter Solstice Guidebook for astronomy, traditional practices to honor solstice, and personal reflections to celebrate the darkest night. Get yours at this link.

How will YOU be honoring the shortest day of the year? Drop a comment and let us know…

Family:  Malvaceae

Common name: Broomweed, wireweed, teaweed, fanpetals, Cuban jute, Indian hemp, bala

(* A note on S.acuta vs. S.ulmifolia – “ Although S. acuta has often been applied to Florida material, Krapovickas (2003) restricted the use of S. acuta to plants with a glabrous to ciliate calyx and (5-)6(-7) mericarps. Sida ulmifolia is then applied to plants with a stellate-pubescent calyx and 7-12 mericarps, which applies to the specimens common in Florida.” Wunderlin et al, Atlas of FL Plants  2019. According to historic use and research, it can be presumed that these two species may be used interchangeably.)  

Usage: There are 11 species within the Sida genus that grow in the state of Florida; three of these species have been utilized and researched for their medicinal properties – S. rhombifolia, S. acuta & S. cordifolia (*see note on S. acuta vs. S.ulmifolia above).  Plants in the genus Sida are pantropical and have a history of medicinal use everywhere that they grow, including within the Ayurvedic (called kurumthotti) and Traditional Chinese.  The flowers, when open in the afternoon, are visited by many small native bees including sweat bees (Halictus spp. and Lasioglossum spp.).  Due to its woodiness and hardy stems and roots, sida has a history of being utilized to make cordage and brooms (hence the names broomweed, wireweed, Indian hemp and Cuban jute).  According to Daniel F. Austin, in “Florida Ethnobotany” the branches of S. acuta are made into brooms, the leaves contain ephedrine and S. rhombifolia is used the same as S. acuta.  Sida is also a great forage plant for wildlife like white tailed deer, quail and turkey as it contains high amounts of protein in the leaves. 

Modalities: The entire plant is used, with different parts specific to different ailments. Each species mentioned is considered interchangeable with the others in terms of medicinal properties (Buhner).  This plant is known for its widely antimicrobial activity, both internal and external, as well as treating symptoms of infection  (such as fever and bronchial irritation).  Like other members of the Malvaceae family, Sida is demulcent, cooling and soothing. Because of its soothing properties, Sida is an excellent choice for an allergy protocol in which the respiratory system is irritated and inflamed. According to research, Sida has an affinity for protecting red blood cells and is considered a top ally in dealing with Lyme disease. ( See Stephen Buhner’s book Healing Lyme for detailed information on this topic). They are very high in protein and some cultures use it as a pot herb. 

*CAUTION/CONTRAINDICATION: Sida species contain a minute amount of ephedrine. Because of this it is contraindicated with other ephedrine containing substances, pseudoephedrine, high blood pressure, heart disease, irregular heartbeat or any other heart problems. It should be used with caution with diabetes. 

Growth/Habitat:  In central Florida you will find Sida species growing as a perennial but it can act as an annual or biennial according to the climate of a given region. Sida will grow just about anywhere, but prefer full sun in well drained to sandy soils. It will grow  in any disturbed soils, in your lawn, along roadsides, in pastures and at the edge of woods. The Sida species mentioned have yellow to pinkish orange, 5 petalled, pinwheel shaped flowers. They open around midday and tend to close as the sun makes its way across the sky. The leaves are arranged alternately, generally 2 to 4 inches in length and the shape and margins vary by species. S. rhombifolia has a diamond shaped leaf with a serrated margin that only exists on the top half of the leaf farthest from the stem. S. ulmifolia has more lance shaped leaves but also presents a similar diamond shape, with the serrated margin spanning the whole leaf. S.cordifolia has more rounded, heart shaped leaves and tends to be quite fuzzy. They  can grow in a sprawling habit, or upright, or a mix of both and range from 2 to 6ft in height. The stems are tough and woody as is the root (which is quite tenacious). Each plant produces hundreds of seeds and will readily self seed and take over whatever space they can if not managed. 

Growing Sida is as simple as sprinkling seeds on freshly raked soil  and letting it do its thing. You will see this plant all year but it tends to flourish late spring through the summer. 

Recipes:  The alcohol tincture and hot water extract are said to be the most potent forms in which to use Sida medicinally. Stephen Buhner suggests : 1- 2 teaspoons of powdered leaves in 6 ounces of hot water, steep 15 minutes. 

Sources:

• http://florida.plantatlas.usf.edu/Plant.aspx?id=2753
• Photo of S. acuta by J.M.Garg – Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=5332800
• http://www.eattheweeds.com/?s=sida
• Buhner, Stephen Harrod. Herbal Antibiotics Natural Alternatives for Treating Drug-Resistant Bacteria. Storey Pub., 2012.
• Austin, Daniel F. Florida Ethnobotany.  CRC Press, 2004.
• https://edis.ifas.ufl.edu/fr168

by Jaime Pawelek

Common Names Shiitake, Shiitake Mushroom, Black Forest Mushroom, Chinese Black Mushroom, Donko (dōnggū) aka “winter mushroom”, xiang gu aka “flower mushroom”, bai hua gu

Latin Name: Lentinula edodes

Family: Omphalotaceae

Habitat: Native to east Asia, largely China and Japan, as well as in warm and moist climates. Shiitake grows on decaying broadleaf (deciduous) trees and is largely cultivated throughout the world. They fruit during spring to late summer and early autumn.

Parts Used: Fruiting body and mycelium

History/Tradition: Shiitake takes its name from the Japanese word “shii” for the tree it was typically found growing on, and “take” which means mushroom. Shiitake has been used for over 6,000 years in ancient Chinese Medicine (Shiitake Mushroom, n.d.) and likely began being cultivated over 1400 years ago in 600 AD. Shiitake is used for tonifying and balancing out Qi, and is said in TCM to work with the spleen, stomach, and lung meridians. It is used in both culinary and medicinal settings in both eastern Russian and Asian traditions.(Shiitake Mushroom Medicinal Benefits, n.d., sec. History/Folklore)

It is the second most cultivated mushroom in the world behind button mushrooms. Dried shiitake are used in soups, stocks, and any dishes requiring boiling. It can also be used in dual extract tinctures, teas, or ground up and used as a seasoning. Shiitake has a similar amino acid profile as red meat and can be an additional or alternative source of protein in the diet. Thanks to extensive research out of Japan, it is now known that Shiitake contains all 8 of the essential amino acids.

Energetics

Flavor: sweet, umami, earthy

Temperature: neutral, balancing or cooling.

Constituents

Vitamins C, D, zinc, Beta-glucans and Lentinen polysaccharides, fiber, protein, amino acids, B vitamins, copper.

Indications

Anti-Inflammatory, Qi balancing, anti-microbial, anti-bacterial, anti-aging, anti-cancer, anti-viral, anti-fungal

Systems

Immune, cardiovascular, skeletal system, overall body.

Actions

cholesterol balancing, produces free radicals, hepatic, anti-inflammatory, helps with weight loss, micronutrient dense/nutritive, immune boosting, alterative

Cautions

There are no known contraindications of using Shiitake, however, if you have an allergy to mushrooms or find you have stomach issues after consuming mushrooms, please be advised that all mushrooms have a cell wall known as chitin that can be more difficult to digest for some than others. Ways around this can be in a tea or tincture, steeping in a broth for flavor, or possibly boiling mushrooms before sauteing.

References

• Materia medica — Shiitake. (n.d.). Peaceful Harvest Mushrooms. https://www.peacefulharvestmushrooms.com/materia-medica Shiitake PDF
• Mushroom. (2022). Shiitake Mushrooms Facts, History and Recipes – Mushroom appreciation. Mushroom Appreciation. https://www.mushroom-appreciation.com/shiitake-mushrooms.html
• Shiitake mushroom. (n.d.). Mountain Rose Herbs. https://mountainroseherbs.com/shiitake-mushroom
• Shiitake mushroom medicinal benefits. (n.d.). The Forest Farmacy. https://www.theforestfarmacy.com/shiitake-mushroom-medicinal-benefits
• Shitake Identification: Pictures, Habitat, Season & Spore Print | Lentinula edodes. (n.d.). https://www.ediblewildfood.com/shitake.aspx
• Shull, K. (2021). Energetics of Mushrooms: Literal Magic — East West Wellness | Acupuncture, Herbal Therapy & Nutrition. East West Wellness. https://ewwellness.com/energetics-of-food/mushrooms
• White Rabbit Institute of Healing. (2023, March 20). Shiitake (Xiang Gu) | White Rabbit Institute of Healing. https://www.whiterabbitinstituteofhealing.com/herbs/shiitake/

The last time I saw Steven Foster face to face was celebrating the 25th anniversary of United Plant Savers at the opening of the Jim & Peggy Duke Center in Autumn 2019. The candid photo captured of our last in-person conversation pretty much sums up how deeply I adored this caring, brilliant, gentle, one of a kind human being. Story after story have been shared today by his friends and colleagues, recounting his wisdom, his talent, and his immense impact on so many of us.

I often thought of Steven as a shapeshifter – a human who walked between worlds, befriending the spirits of the green in the most spiritual and intimate of ways, while speaking on their behalf in the stuffy board rooms of big industry with equal skill and grace. He was always, by far, the smartest person in the room, even when circulating amongst the elite academics of our time. His profound knowledge of botany matched his immense knowledge of history, and was perhaps only eclipsed by his skillful understanding of how to capture the perfect pose of a plant in a photograph.

Steven had long been a teacher of mine through his books, and I’m grateful to have had the honor of also calling him a friend over the last decade. I can still hear his signature tone and inflection as if he were beside me now, beckoning me to crawl onto my belly to capture the underside of a leaf with the light streaming through *just so*. I can still taste on my tongue the bitter mystique of the absinthe he was so generous to prepare for me every time I visited. I can smell the worn pages of the old books we would thumb through together in his office. I used to joke with him that I’d be the first to sign up for a Steven Foster apprenticeship, but I was really quite serious about the idea – as much to soak in an ounce of all the wisdom he had stored in that brilliant brain of his, as to learn how to be a humble, loving, thoughtful, authentic human being blazing a unique path in this world. As is the case with many loved ones whom we cherish, we often don’t realize the very special place where they reside in our heart until after they are gone.

Like many of you, I am at a loss for words to describe my grief as Steven departs our realm to watch over us from the great beyond. Steven Foster leaves an immense legacy to our herbal community, and an even bigger hole in our hearts. May he know how loved he is as he makes his journey into the mystery, and may he be greeted by the ancestors, awaiting his arrival with the finest single malt scotch – in fact, I think I can hear Jim Duke strumming a tune for him now. May Donna and his children and grandchildren be surrounded by grace and comfort during this sorrowful time.

– Emily Ruff

See the American Botanical Council tribute to Steven Foster for more gems about Steven’s life and legacy.

One of my dear friends and FSHL graduate, Lisa Ray, used to tell me that in hard times, “it’s not a sprint, it’s a marathon” – as a reminder to slow down and pace myself for the long haul.

If 2020 taught us anything, it was recognizing that the uncertainty of our times will persist, possibly far longer than we can imagine, and that the only way we can cultivate resilience to get through it is by caring for ourselves like we’re in a marathon.

As we entered 2021, we took this advice to heart. At Florida School of Holistic Living, we envisioned ways we could still support our community in deepening their relationships to plants while doing so safely and responsibly. We dreamed up opportunities to learn across a distance that were also engaging and inspiring us in the physical green world around us.

Like everyone, we’ve had a lot of heartache this year. We honor and acknowledge those we’ve lost and those hurdles we’ve jumped, climbed, or crawled over to arrive where we are today. We humbly bow in thanks to the plant allies that have tended to our grief, that have softened our sense of loss, and that have given our nervous systems a little extra nourishment to stand back upright after we crumble into a heap of tears and exhaustion.

We also pause to reflect on the celebrations, as fuel to keep us going. Our greatest celebration, dear readers, is each one of you that makes our school community. Whether you live local to Orlando, or tune in from afar, your involvement makes our work not only possible but meaningful, and for that, we give great thanks.

2021 has brought us many milestones worth honoring – the tenth anniversary of our annual conference, dozens of graduates of our Family Herbalist and Community Herbalist programs now out serving their loved ones and the plants, and two brand new programs – Moon Medicine, and a clinical workshop series.

We celebrate a brand new garden and office space in Altamonte Springs to allow us to send down more roots, so we can continue to extend our branches and raise our blossoms to the sun in our efforts to bring you quality educational programs and opportunities.

We also celebrate the leadership of longtime FSHL family member, Maggie O’Halloran, as she stepped into the role of Executive Director this fall to allow me to lend more of my focus to carrying on the legacy of our beloved mentor Rosemary Gladstar at the Sage Mountain Botanical Sanctuary. After fifteen years as Executive Director, I will still be close at hand serving on the Board, as a teacher of the Community Herbalist and Flower Essence programs, and in a variety of adjunct and volunteer capacities, but I’m so grateful to take a step back to give space in the organization for fresh ideas and nurturing energy from someone who has devoted her heart and soul to the school for the last six years as Roots of Herbalism, Family Herbalist instructor and Education Director.

Maggie and I, along with the rest of our core team (Chris, Mila, and Debbie) have some exciting announcements in the New Year about brand new courses, fresh in-person opportunities, the launch of a reimagined Community Herbal Clinic, and yes, updates on the next year of the Florida Herbal Conference. We hope you’ll stay tuned to our newsletter and social platforms for the latest updates, and we hope to see you in the garden in 2022.

As a 501c3 nonprofit, many of our programs are made possible by the generous donations of our supporters. As we close 2021, we welcome your support to allow us to serve our community through programs such as free classes, free clinics, and scholarships. Make your year-end impact by donating at this link.

With gratitude and grace,

Emily Ruff
Founder and CEO, Florida School of Holistic Living

It is with great joy I accept the opportunity to step deeper into the day to day operations at FSHL. I promise to stay focused on nurturing the environment that gave me such relief in 2013  when I first took the Roots of Herbalism class with Emily. Over the years through being a student in the family herbalist, assisting while a community student, then taking on teaching and administrative roles my love of our community has only grown. I have no intentions of tempting to fill the shoes of my teacher, friend, and leader Emily Ruff. Her desire to bring herbalism back into every kitchen will live on with many of our programs continuing as she designed them. 

As we look ahead to watching the seeds we planted in 2022 grow, we can’t wait to see you in person to connect with the plants with in person and virtual options. We learned a lot about how technology can provide access to out broader plant family so will continue to offer live zoom as well as recorded options for most classes. We will be launching a new kitchen medicine series, a revitalized community clinic, all while continuing to share our love of the plants through our core curriculum. 

From my garden to yours,

Maggie O’Halloran
Executive Director, Florida School of Holistic Living

Mark your calendars for the 2021 Florida Herbal Conference, February 25-27. It’s the tenth anniversary of the Sunshine State’s herbal gathering – and we want to celebrate the plants and this special community with YOU!

Life as we knew it turned on its head within days of our last Florida Herbal Conference. Had our 2020 event been but a week later, we may not have had a chance to gear up with all those herbal hugs last February. COVID came in like a tsunami and continues to influence how we relate, gather and move through the world.

While it may not be safe or wise to gather in person this year, we couldn’t pass the opportunity to connect with all of you – after all, these annual events have marked the years like a time-honored ritual that we look forward to year after year. For a decade, we’ve forged friendships with humans and plants alike. We’ve watched children grow into adults. We’ve witnessed seeds planted at the conference blossom into meaningful and magical community initiatives, all across Florida.

So this February, we got creative to ensure that we could still connect as a community to celebrate the plants and each other – and we want you to join us in honoring the milestone of a community ten years in the making.The 2021 Florida Herbal Conference will be an online event like you haven’t experienced yet. Let’s face it – we’re all Zoom fatigued and way past webinar-overload. In light of the necessity to shift to a virtual venue, we’ve changed the structure of this year’s gathering to ensure it is relevant, relatable, and realistic. We won’t beg you to stare at your computer for three straight days – as much as we love our herbal teachers, we know you’re already saturated with opportunities for online learning by now. Instead, we’re curating a special virtual event sure to get your mind heart and body flowing.

• You’ll find uplifting concerts from our headlining guests Rising Appalachia and Holy River so we can dance it out together from our living rooms.
• You’ll hear inspiring keynotes from our longtime Florida ethnobotany hero Marc Williams, and from our herbal fairy godmother and inaugural keynote speaker Rosemary Gladstar, returning after ten years to sprinkle some fairy dust on the seeds she planted with us at our first herbal conference in 2012.
• You’ll participate in interactive regional networking sessions to stay connected with neighbors and meet new friends in your area. You’ll enjoy a virtual Florida herb walk, and a special discussion from some of our past speakers how they’re meeting the challenges of Covid in their communities, with the plants by their side.
• As a bonus, you’ll also receive a key into a new community platform for Florida herbalists that will help you weave mycelium and continue nourishing herbal relationships – through the conference weekend, and all year long.

Best of all, this year’s conference is being offered by donation, with proceeds directed to herbal nonprofits whose work is more important than ever in the age of climate crisis, global pandemic, and a healthcare system in shambles. Each of us needs the medicine of herbal community right now, regardless of how well our bank account has weathered the pandemic – and the organizations working on behalf of the plants need our support to sustain their efforts now more than ever. By celebrating the tenth anniversary of our herbal community with us, you’ll take home a big dose of connection and inspiration, and be in service to the plants along the way.

Don’t miss your chance to join the 2021 Florida Herbal Conference – register today.

Latin name: Hibiscus sabdariffa; H. acetosella

Family: Malvaceae

Habitat: Hibiscus is a perennial shrub in tropical climates and a frost-tender annual in temperate regions. It thrives in warm weather. It is native to West and East Africa and parts of Southeast Asia, including Northeastern India. It grows 4-8 feet tall with leaves that are deeply three- to five-lobed, 3-6 inches long, and arranged alternately on the stems. Hibiscus flowers are 3-4 inches in diameter, ranging from white to yellow to pink with dark red at the base of each petal. While the leaves and flowers of hibiscus are edible, the medicine of this plant is found in its calyx (plural calyces), stout and fleshy coverings at the base of each flower that turn bright red and surrounded the seed pod as it matures.

Growth: Since it’s used for fiber and cordage, you can expect this plant to get tall and woody unless kept pruned. Forms a gorgeous hedge, especially the red leaf variety, H. acetosella. Will grow aimlessly and sprawl unless kept pruned.

Energetics: Hibiscus calyces are sour and cooling.

Benefits: The calyces of hibiscus are rich in Vitamin C, and have a history of medicinal use to reduce blood pressure, alleviate symptoms of heat exhaustion, and support the immune system. Plus, the tart and tangy flavor makes a great addition to other herbal infusions to make them more palatable.

Beverage: Hibiscus is well known as a regional beverage throughout the Caribbean, made from the calyces after the seed pods have been removed. The calyx is boiled or infused, typically with a mix of spices such as cloves, cinnamon, or nutmeg, and often served chilled. Many island nations enjoy this beverage with a splash of rum. It is known as sorrel or jamaica depending on the region. Middle Eastern and Sudanese “Karkade” is a cold drink prepared by soaking the calyces in water overnight and adding sugar or lemon.

Food: Hibiscus makes a delicious infusion but is also known for it’s food preparations. Leaves can be enjoyed in salads or steamed like spinach, and are cooked with chiles and garlic to make a chutney in some Indian and SE Asian cultures. The calyces are collected for a tart beverage and often blended into a chutney in parts of Asia. Calyces are a collection of sepals, at the base of the flower. Once the flower has fallen off, the calyx will close and then you can harvest. Inside the calyx is a mucilaginous seed – it’s up to you whether you include that or not. Herbalist Juliet Blankespoor leaves some of them in.

Stalk: can be used for fiber, similar to jute.

Recipes: Juliet Blankespoor’s Hibiscus Pomegranate Fire Cider
a few Christmases ago I made a hibiscus, cranberry, cilantro, jalapeno, orange juice sort of slaw with a tiny bit of brown sugar and it was a big hit! I wish I remember the measurements, but I just chopped everything fine and threw it in a serving dish!  

Hibiscus is a good ally to us in Florida because it will grow year-round, and flowers in the winter months! It is a profuse fruiter, and if you have the patience for harvesting and garbling, is a great economical addition to the garden. Drinking hibiscus tea has been shown to lower blood pressure [1], as if you needed a reason to drink this delicious tart beverage beyond its refreshing flavor.  

!!! Important to note, from herbalist Juliet Blankespoor, “Please only use this species of hibiscus (Hibiscus sabdariffa), as other species aren’t necessarily edible and definitely aren’t used in the same fashion. (This is why proper identification and understanding of scientific names is important if you’re going to harvest your own medicine!)” !!! [2]

Hibiscus here in Central Florida is commonly found with mealybugs – look out for white spots on the plant! Check this link out for information on how to deal with mealybugs.

Sources:

[1] https://www.ncbi.nlm.nih.gov/pubmed/25875025

[2] https://www.facebook.com/chestnutschoolherbs/photos/a.217406132670/10154913153092671/?type=3&permPage=1