Fall is here and our senses look toward Autumn: nutmeg & cinnamon, pumpkin patches, warm coffee, light jackets, and gorgeous sunsets. There’s nothing like evenings in the Fall. It’s just cool enough during the day that cozying up with a warm tea is the perfect medicine to wind down. Here’s a list of some of our favorite fall drinks to warm you up, boost your immune system, and help you find relaxation in this beautiful season of transition.
by Counseling and Wellness Center of PittsburghSeptember 12, 2022 clinical herbalist, clinical herbalist pittsburgh, herbalism, herbalist pittsburgh, holistic health, holistic medicine, integrative health, integrative medicine, integrative mental health, self care0 comments
- Cacao. We all know of Cacao from our favorite chocolate bars and desserts. But in its unprocessed form, Cacao is a highly medicinal and heart opening plant medicine with a rich history of ceremony and ritual. Cacao is full of antioxidants, supports heart and circulatory health, and has antidepressant properties. Prepared with just some hot water or milk, Cacao creates a rich, warming, and stimulating beverage. This drink is lovely in the company of others – be it a sweetheart or loved ones around a campfire, or in a simple ceremony on your own. Please note – Cacao does contain caffeine and can be quite stimulating. Please purchase raw Cacao or ceremonial grade Cacao from an ethical and sustainable source. Cacao Infusion
2 C Water
2 TBSP Raw or Ceremonial Cacao
Sweetener of choice
Optional: Cinnamon, Cayenne, Vanilla Extract, MilkHeat water in a pot until just before boiling. Turn off heat and add Cacao and sweetener and spices of choice. Stir until dissolved, and enjoy with a moment of reflection and contemplation.
- Tulsi. Otherwise known as Holy Basil, Tulsi is a revered herb in India and in the ayurvedic tradition. Tulsi is considered to be sacred and the smell and taste of the tea is indeed divine. Tulsi is known to be a wonderful immune booster and restorer of the nervous system, while also supporting the lungs, stomach, and heart. The tea is initially uplifting to the spirit, and then deeply restful and restorative. My favorite way to enjoy Tulsi in the cooler seasons is with warming chai spices and a bit of milk.
Tulsi Chai Recipe:
1 TBSP Tulsi
1 C Water
½ C Milk of choice
Sweetener of choice
A couple shakes of Cardamom
Add water, Tulsi, and sweetener to a pot and bring to a simmer. Strain. Add milk & top with cardamom.
- Roasted Dandelion Root. We often think of Dandelion flowers when we think of the spring. However, during the cooler months when the rest of the plant dies back, the roots become filled with rich nutrients and sugars and wonderful medicinal compounds. Dandelion root supports the liver and gentle detoxification, and is also full of inulin, a super important prebiotic for our gut flora. My favorite way to make Dandelion root tea is by first roasting the root in the oven which gives it a deeply rich and nutty flavor. Next, I like to simmer the roasted root gently in some water for 15 – 20 minutes to make a dark tea, and add some cinnamon and milk. A grounding and earthy fall flavor! You can buy already roasted Dandelion tea here at mountain rose herbs.Roasted Dandelion Root Decoction
2-3 C Water
1 TBSP Roasted Dandelion Root
Milk of choice
Bring water to a boil and add Roasted Dandelion Root. Turn the heat down to low and simmer for 15 – 20 minutes. Turn off heat and add milk and cinnamon!
- Elderberry. Elderberries are the deep purple fruit of the native Elder plant, most renowned in syrup form. Elderberry is also one of the most nourishing and immune boosting herbal medicines, and one with ample clinical data to support its use. Like many other colorful berries, Elderberries are full of anti-oxidants and flavanoids. Elderberries can be preserved through the fall and winter in their dried form, which makes a lovely immune boosting addition to tea, or made into a simple syrup and stored in the refrigerator.Simple Elderberry Syrup
1 C dried elderberries or 2C fresh elderberries
3 C water
1 C sweetener of choice (sugar, honey, maple syrup)
Combine berries and water with cold water in a pot and bring to a boil. Reduce heat and simmer for 45 minutes. Turn off heat and steep for 1 hour. Strain berries using cheese cloth. Add sweetener of choice and stir until combined. Bottle and Store in refrigerator.
- Licorice Root. Our final fall herbal spotlight is on Licorice root, the flavor maker behind the love-or-hate licorice candies! Unprocessed licorice has a more earthy taste than the processed and synthetic candies that it has inspired, but the sweet and comforting anise notes are still very present. Licorice makes a wonderful fall herb specifically because of its moistening actions on all the mucous membranes of our bodies (think mouth, lungs, digestive system, reproductive system). It’s very important that these tissues stay hydrated and moist, which is why moistening herbs are such an important aspect of health (especially as we kick on the dry heating systems for our homes). Please note that Licorice root is contraindicated in those with high blood pressure.
Simple Licorice Root Tea
2 C water
1 TBSP Licorice Root
Optional: Ginger Root
Bring water to a boil, turn off heat, add licorice root (and ginger). Cover and steep for 10 minutes. Strain and Enjoy!
Written by: Clinical Herbalist Annie Fox Derek.
If you’re interested in working with Annie you can reach us at 412-322-2129 or contact us here.
by Counseling and Wellness Center of PittsburghMay 26, 2022 clinical herbalist, clinical herbalist pittsburgh, herbalism, herbalist pittsburgh, holistic health, holistic medicine, integrative health, integrative medicine, integrative mental health, self care, Uncategorized0 comments
There are many herbs that can help us cool off on hot and humid days – whether by cooling and relaxing our tissues, helping open our pores to release heat, or by bringing extra moisture into our bodies. Here’s a list of 5 Cooling Herbs to beat the heat this summer and how to prepare them at home.
- Hibiscus has bright and luscious flowers that are enjoyed as a cooling beverage throughout the world. The taste is tangy, sour, and slightly astringent. I highly recommend trying this one iced and sweetened with a bit of honey!Also – If you happen to have Rose of Sharon (Hibiscus syriacus, a common landscaping bush) growing in your yard – good news! This is a variety of hibiscus and the flowers can also be enjoyed as tea. Just make sure your plants are not sprayed with chemical pesticides! Iced Hibiscus Tea: Add ¼ C hibiscus flowers to a quart jar and fill with boiling water. Let steep for 30 minutes, add honey to sweeten, and chill in the refrigerator.
- Marshmallow Root: A cousin to hibiscus and yes, the namesake of the fluffy white confections that we enjoy in s’mores, Marshmallow is a wonderful herb to cool and moisten overly hot and dry tissues. Marshmallow contains “mucilage”, a lubricating compound that soothes and cools our the tissues of our body, particularly our respiratory, digestive, and urinary tract systems. This beverage is best prepared with cool or room temperature water and has an earthy and sweet taste. Marshmallow Infusion: Use ¼ C sifted marshmallow roots to a quart jar of cool or room temperature water. Let steep for 4 hours (or overnight), strain, and add ice and a bit of maple syrup.
- Rose: Did you know that roses are also medicinal and a lovely, cooling herb? Both the rose petals and the rose hips (the “fruit” of the rose) are edible and full of vitamin C. The petals are floral, sweet, and slightly astringent, and the rosehips are more tangy and sour. I love adding a small handful of rose petals to my water bottle in the summer time for a nice gentle and uplifting floral flavor. My other favorite preparation is a rose petal simple syrup (described below). If you have roses growing in your yard, you can use them as long as you don’t spray chemical pesticides or herbicides. Do not use commercially grown roses that you buy in the store as these almost always contain harmful chemical residues! Rose Petal Simple Syrup: Combine 1 C of rose petals, 1 C of sugar, and 2 C of water. Bring to a boil, remove from heat, cover and let steep for 1 – 4 hours. Strain and store in the refrigerator! Add rose syrup to cocktails or sparkling water.
- Lemon Balm, one of the most bright, sweet, and sunny tasting herbs around, is from the mint family. This beautiful and aromatic herb uplifts the spirit and calms a restless heart. The physical effects are gentle and cooling, slightly sour and bitter. Lemon balm can be brewed as a regular tea infusion, or made into a “Sun Tea”. Lemon Balm Sun Tea: Pack a quart jar full of fresh lemon balm, or use ½ – 1 C of dried lemon balm. Fill with water, cover and place out in the sun all day long. After you strain, this tea can be chilled in the refrigerator and stored for 2 – 3 days.
- Raspberry leaf is high in vitamins, minerals, and electrolytes, making it like a natural gatorade. It’s a well known ally for people that menstruate and pregnant folks, due to the high levels of iron and calcium and its action as a uterine tonic. The leaves are not quite as sweet and tart as the raspberry fruit, but they still contain a subtle tanginess that can be quite enjoyable! Raspberry iced tea: Pour 2 C boiling water over 1 tbsp of dried raspberry leave. Steep for 10 – 15 minutes, strain, add honey and chill in the refrigerator. To obtain more minerals and vitamins, infuse and steep overnight!
Written by: Clinical Herbalist Annie Fox Derek.
If you’re interested in working with Annie you can reach us at 412-322-2129 or contact us here.
by Counseling and Wellness Center of PittsburghMay 5, 2018 anxiety, clinical herbalist, complementary medicine, depression, holistic health, integrative mental health, natural health, turmeric0 comments
The Amazing Natural Substance that treats Depression and Anxiety
Want to manage anxiety and depression as well as double down on a dose of wellness? We have one incredible natural health, food substance to report to you. Turmeric is a rhizome and a member of the ginger family. Turmeric a major ingredient of Indian curries and has also been used to dye clothing throughout history, due to its vivid yellow color. The scientific community continues to research its uses as a healing substance, specifically trying to gauge the mechanism of action and effectiveness of the active substance, curcumin.
Curcumin is known as the most active ingredient in turmeric and continues to intrigue the medical community with its ability to providing relief for symptoms like depression and anxiety. According to a recent metanalysis funded by The National Institute of Health, curcumin was shown to be safe and effective in reducing symptoms of depression (Hewlings, 2017). That study recommended that while there are some conclusive therapeutic effects in treating depression, more research should be done to determine it’s clinical role in the treatment of anxiety.
Turmeric entered the clinical limelight when researches wanted to investigate the differences in cancer rates between westerners and some eastern and Indian populations. Ayurveda and Traditional Chinese Medicine have used these plants for thousands of years. Natural and holistic health options find ways to use the medicinal properties of commonly used foods to enhance well-
being. Some common ways of administering them are by grinding them into a fine powder, then using it topically as a salve or ingesting them to treat multiple ailments ranging from skin lesions to memory enhancement.
While the mechanisms of Turmeric’s health and wellness benefits are not completely understood, it is believed that curcumins ability to reduce inflammation, is one of the major health enhancing properties which can affect the brain, cancer, lupus, and renal disease. Curcumins also have other functions in addition to reducing symptoms of depression, it benefits the entire body and can be used as protection from liver toxic substances, to manage Crohn’s disease, reduce symptoms related to irritable bowel syndrome to name a few (Gupta, 2013). In addition to reducing symptoms, this amazing root is reported to also enhance post work out recovery, (Hewlings, 2017. ) Turmeric is not a replacement for pharmaceuticals treating depression. Patients should still seek advice from medical professionals since other medical conditions need to be ruled out. Nor does it replace the benefits of managing the symptoms of depression or anxiety by getting counseling. Rather, it viewed as complementary to current therapeutic options.
The beneficial effects of turmeric on health is dose-dependent. It is not sufficient to heap an extra serving of curry at your favorite Indian restaurant in hopes of healing the brain and body. The clinically relevant dose of turmeric is upwards 600 mg several times per day. We recommend that the reader consult with a clinical Herbalist or Nutritionist to assess the appropriate regimen to manage the symptoms that you aim to address. Most sources recommend turmeric in capsule form to standardize the dosage. Some also enjoy turmeric in a latte or smoothie for added tasting pleasure. There is also some research being done about whether it may be further beneficial to use turmeric as an accompaniment to black pepper and some other fats like coconut milk, which are known to allow greater absorption of the active compounds. With no known side effects and so much to gain, curcumin seems like a great place to start if you want neuro-protective and physically benefits all in one delicious root!
The Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh Pa 15233
2539 Monroeville Blvd, Monroeville Pa 15146
Be Well Pittsburgh!
- Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. The AAPS Journal, 15(1), 195–218. http://doi.org/10.1208/s12248-012-9432-8
- Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), 92. http://doi.org/10.3390/foods6100092
- Lopresti AL, Drummond PD (2017) Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomized, double-blind, placebo-controlled study. J Affect Disord.
by Counseling and Wellness Center of PittsburghMarch 15, 2018 anxiety, anxiety therapy pittsburgh, Certified Nutritionist, clinical herbalist, cognitive behavioral therapy, counseling, counseling for anxiety, counseling pittsburgh, generalized anxiety disorder therapy pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, mindfulness, Nutrition Counseling, Nutritionist, therapist, therapist in murrysville, therapy, therapy pittsburgh, wellness center monroeville, wellness pittsburgh0 comments
Treatment for Anxiety
Treatment for anxiety takes many forms, there are generally three main agreed upon and clinically verified methods to manage and reduce symptoms of anxiety. Counseling or Therapy with a licensed counselor or therapist is the first treatment route. The treatment route for this form of help can vary from short term, brief solution-focused counseling interventions as well as long term treatment including cognitive behavioral therapy and even existential therapy. Only you and your counselor or therapist can determine which method will be best for you.
Other ways to manage symptoms related to anxiety are to enhance total wellness, this includes integrative medicine, nutrition counseling, acupuncture, fitness, meditation, and mindfulness. Some people experiencing anxiety find that a holistic approach suites their lifestyle best, in turn they explore clinical herbalism and integrative interventions to learn how this can support positive emotional health and wellness. Holistic therapy is best utilized along with counseling or psychotherapy from a licensed counselor which is therapy which will focus on finding triggers and changing the cognitive response to anxiety. The final way to treat anxiety is to use medication therapy. Medication has many different options including SSRI’s which must be taken for several weeks before taking effect and then other anxiolytic medication which is more short acting, talk with your psychiatrist or prescribing PCP to explore which form of medication therapy is the best for you to treat your anxiety. Medication often works best to diminish anxiety when it is paired with counseling and therapy which can change the thought patterns, discover underlying causes of anxiety and mange the full way in which it effects quality of life.
Remember that the worst way to manage your anxiety is by doing nothing at all in the hope that your symptoms will disappear. Managing anxiety is done best when we treat it early and completely with solid medical and therapeutic interventions.
by Counseling and Wellness Center of PittsburghJanuary 22, 2018 clinical herbalist, kinesiology, psychology, resolutions, wellness0 comments
Get in Motion: Move Through Life with Us
Integrative Wellness Group & Cardio for the Soul
Seeking individuals who have been wanting to utilize the effects of fitness to achieve greater physical and emotional health but have been feeling stuck in the process. Melissa Taylor is a licensed therapist and kinesiologist – trained and dedicated to help you to overcome the barriers that have prevented you from implementing your wellness and fitness regime. Collaborate with us to learn the principles of fun and fitness and get unstuck and on to a healthy, whole, and more well you!
Location: Counseling and Wellness Center of Pittsburgh (830 Western Ave., 15233)
Group Sessions: Sunday’s, 9-11am
Start Date: February 25th, 2018
Services: Traditional Group Therapy paired with Physical Fitness
50 min. Cardio Session
50 min. Group Therapy Session
Wellness Group: Positive Psychology focuses on what makes your life valuable and worth living. These evidence-based techniques are offered in a group session by learning to utilize behavioral activation. These techniques will equip you to become motivated, carrying you beyond psychological and imagined barriers to achieving your goals.
Physical Fitness Description: A combination of cardio, dance, and strength-based exercises to improve overall health and wellness. Exercise has been shown to decrease negative mental health symptoms while rebuilding self-esteem and improving overall happiness. No prior experience needed.
The benefits of wellness peer groups coupled with group exercise are innumerable. There is power within numbers, enjoy the benefit of enhanced support networks and trusted sounding boards. Exercising with others builds motivation, accountability, and positive support. Wellness Group Members will offer specific ideas for improving difficult situations or life challenges, as well as help put problems into perspective. Members share how they overcame certain issues or relate to the stress of current issues. It increases motivation and courage when you can achieve fitness goals with others and knowing that you’re not alone.
10 sessions-$425.00 (packages must be used in 6 months)
Intake Required for each participant (60 mins/$85.00)
Medical Release Form Required to start group
Please call to set up an Intake Session with Melissa Taylor, LMFT, MS
As a separate service, we also have a nutritionist on staff to offer health assessments, meal planning, to help you to achieve your nutrition and dietary goals.
*All services are Out of Pocket, using cash, credit, debit card, or HSA, No Insurance Accepted at this time
by Counseling and Wellness Center of PittsburghJanuary 9, 2018 autism, child therapy, clinical herbalist, co-parenting, counseling, couples counseling, couples therapy, educational, marriage counseling, mindfulness, Parent Child Interaction Therapy, parenting, therapist, wellness0 comments
Jackie Mandock, LPC, NCC, LBSC, MH is a counselor at Counseling and Wellness Centers of Pittsburgh- Monroeville. She provides therapy to children, adolescents, families, couples, and adults. Jackie approaches therapy from a holistic perspective, always staying mindful of how the body, mind, and spirit are interconnected. Jackie is certified in trauma focused cognitive behavioral therapy and is trained in parent-child interaction therapy. She has worked with many different concerns in these specialized populations ranging from attention-deficit hyperactivity disorder to trauma, as well as anxiety and depression. Jackie is also a licensed behavioral specialist with a strong background in autism. Jackie was a school-based therapist and is familiar with school concerns and supporting educational issues. She is a graduate of University of Pittsburgh with a Bachelors in Psychology and Neuroscience and from Chatham University with a Masters in Counseling Psychology. Jackie also has a Master Herbalist diploma from American College of Health Sciences.Learn More