DIY Remedies for Sore Muscles

Natural Remedies for Sore Muscles

Massage

While massage just plain feels good, it’s doing good for your sore muscles on a cellular level. Massage reduces certain compounds that cause inflammation. It also stimulates mitochondria, which aid in cell function and repair.

Try massaging those sore areas with the muscle relaxer balm peppermint essential oil.

Essential Oils

Several oils are analgesic (pain relievers)

Essential oils you can use for sore muscles include: 

Birch: Analgesic (pain relief), reduces inflammation

Lavender: Analgesic, relaxes tension

Peppermint: Analgesic – avoid during first 4 months of pregnancy

Marjoram: Relaxes tension – avoid if pregnant

To use, put 1 tablespoon of carrier oil like coconut oil or jojoba oil in a small bowl and add 3 drops of essential oils (you can use one or a combination). Use to massage sore muscles.

Find high quality carrier oils and 100% pure essential oils for sore muscles here.

Magnesium

Magnesium is a mineral essential for the body and a deficiency can cause a wide variety of symptoms, including sore muscles. Magnesium is found in Epsom salt or magnesium chloride flakes, that you can add to a bath for a nice sore muscle soak – my favorite remedy. (Find magnesium flakes, lotion, gel or Epsom salt.)

Movement

Sometimes your muscles are sore because you’ve used them when they’re not used to it. Like when you decide it’s time to get active and go run 3 miles or do 50 squats when your normal routine consists of a lot of sitting and little activity. You’re going to feel it the next day. And, in most cases, probably worse the day after that.

One way to remedy this is with movement. It might not feel like the right thing to do, but it can actually help your muscles to loosen up and feel better faster. Just move slowly.

Ice

Sometimes, ice can be helpful for sore muscles. The best time to use ice is when you have an acute injury (something that’s happened recently due to a sprain, fall, etc.). Ice can help reduce pain and inflammation.

When you ice a sore muscle, be sure to put a barrier between the ice pack and your skin, like a thin towel, and only keep the ice on for about 10 minutes at a time. Wait until your skin returns to its normal temperature before icing again. Repeat as needed for a few days.

Check out our post on how to make a flexible ice pack.

Rest

Sometimes the best thing you can do is rest. There’s nothing wrong with giving your body a break when it needs it. This rest time (be it a day or a week) can give your body time to heal so you can resume your activity (more carefully). Be sure to ease back into using that muscle(s) slowly so you don’t hurt yourself again.

INFO found @ http://www.diynatural.com/natural-sore-muscle-relief/

DIY Flexible Ice Pack

How To Make A Flexible Ice Pack

Everyone should have flexible ice packs available for quick injury treatments but at $10-$15 a pop, making a homemade ice pack is a much better proposition. They are super simple to make, and cost around $1.25 in materials. These homemade ice packs are soft, flexible, and comfortable for icing down body aches and pains. The other bonus is that you know the ingredients – no crazy chemicals, just a few common household items.

Flexible homemade alcohol water ice pack

·        2 cups water

·        1 cup rubbing alcohol, isopropyl or everclear 

·        Food coloring for the blue tint (optional)

·        2 zip-top bags – quart or gallon-size or vacuum sealer bags

Mix the water and alcohol together in one of your zip-top bags and add food coloring, if desired, until you get that perfect blue tint. Release as much air as possible and seal the bag. Double bagging for strength. (If you have a vacuum sealer use a vacuum seal bag for the outer layer to further prevent accidents.) Foodsaver works like a charm. 

Stick your new flexible homemade alcohol ice pack in the freezer for about 12 hours before using it for the first time. It will be icy, a little slushy, and perfectly flexible for any body injury that needs the cold treatment.

A few tips…

If you use a quart size zip-top bag, your ice pack will be more square shaped, and a gallon-size will give you a longer more narrow pack. Use whichever you prefer. The gallon size wraps around body parts better.

Different alcohols will give different results. Rubbing alcohol is around 70% alcohol, and the Everclear is about 95% alcohol. So, you may want to freeze the inner bag first to make sure you like the amount of flexibility before committing to permanent double-bagging. The general rule is – more alcohol = slushier ice pack.

*Cost savings breakdown

The savings for making your own homemade ice pack is significant. Flexible ice packs generally run between $10 and $14 apiece. The approximate material costs for the homemade pack are:

·        Water – $.02

·        Rubbing Alcohol – $.75

·        Gallon zip top bag – $.13

·        Food Vacuum Sealer Bag – $.38

Total Cost: – $1.28
Total Savings: – $8.72-$13.72, or 87%-91%.

The ice packs are reusable indefinitely (unless punctured) and can be used just as a commercial ice pack.

There you have it… a quick, easy, and inexpensive recipe for homemade ice packs. The project is fun and well worth the 15 minutes for a 90% savings.

Give away as a cool gift

Get it, a “cool” gift? Hee hee. This is a fun family project that yields a universally functional item that saves money and provides comfort with each use. What’s not to love?

found on http://www.diynatural.com/how-to-make-an-ice-pack/

Minestrone Soups with Quinoa and Kale

Minestrone Soup With Quinoa & Kale

By Silvia Bianco (Mind Body Green)

Minestrone is a thick vegetable/bean soup, usually with the addition of pasta. It has a long history dating back to pre-Roman days, and it used to be made primarily with leftovers by poor families looking to stretch their food resources. It's considered a part of la cucina povera, or poor kitchen. It evolved over the years, as any good recipe does, reflecting the economies and eating habits of the people making it, so I thought it fitting that I add quinoa (instead of pasta) and kale to this classic soup.

Don't let all the ingredients scare you. All you're really doing is chopping the veggies into a medium dice (about the size of popped corn) and putting everything in a big pot. It's fast, easy and ready to eat in about 40 minutes without much fuss from you, and it's good for more than one meal. Make a really big pot and freeze what you don't use in quart containers. They last for months and will be a lifesaver when you can't or don't want to cook.

In celebration of this time of harvest, when fresh local vegetables are available almost everywhere, go explore the farmer's markets, stop at farm stands, or just grab your favorite fresh veggies wherever you can, and make a minestrone. Express yourself!

Ingredients

• 1 sweet onion - medium diced
• 2 celery stalks - medium diced
• 3 carrots - medium diced
• 2 tablespoons olive oil - or enough to cover the bottom of the pot
• 2 cloves garlic - finely chopped
• 2 cups fresh zucchini - medium diced (about 1 medium or 2 small)
• 2 cups green beans - cut in 1 inch pieces
• 1 bell pepper - medium diced
• 1.75 lbs of fresh tomatoes or 1 x 28 ounces can crushed tomatoes
• 4 cups of water
• 1 15-ounce can of cannellini beans
• 1 15-ounce can of chickpeas
• 1 cup quinoa
• 2 cups kale - stems removed
• 1 teaspoon turmeric (or to taste)
• Pinch of red pepper flakes
• Salt and pepper to taste

Optional:

Garnish with parmesan to taste
Garnish with slivered basil or finely chopped rosemary

Directions:

1. Place a large stockpot over medium heat and add the onions, carrots and celery. Cook for about 5 minutes or until softened.
2. Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.
3. Add the zucchini and the green beans, season with salt and pepper, add the turmeric, stir and cook for about 3 minutes.
4. Add the tomatoes and the water, raise heat to high and bring to a boil.
5. Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes.
6. Add the quinoa and cover for 15 minutes.
7. Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.

Found @ http://www.foodmatters.tv/articles-1/warming-minestrone-soup-with-quinoa-kale-free-recipe

Green Juice

Perfect Green Juice Recipe

 Recipe sourced from The Food Matters Recipe Book.

Ingredients

• 3 organic sticks celery
• 1 lebanese cucumber (peeled if not organic)
• 2 stems kale
• 1/4 fennel bulb
• 1 lemon, peeled
• 1 green apple (peeled if not organic)
• 1/2 slice of ginger, peeled

Tools You'll Need
A cold-pressed or centrifugal juicer.

Method

Put all ingredients through your juicer. Strain through your sieve to remove all residual pulp. Have straight away but sip slowly and enjoy.

Special Note: 
This juice is an excellent source of easily digestible alkaline minerals, such as potassium which is particularly helpful when cleansing.
Make sure to get your celery organic if nothing else, as conventional celery is renowned for being heavily laden with chemical residues.

Found @ http://www.foodmatters.tv/articles-1/perfect-green-juice-recipe

Create Windshield Wiper Fluid

Non-toxic Windshield Wiper Fluid

You will need:

• 1 empty (clean) gallon jug
• 8 oz. isopropyl rubbing alcohol (high proof vodka can be substituted)
• 1 oz. liquid castile soap (where to buy liquid castile soap)
• 4 drops of blue food coloring (optional)

Pour the rubbing alcohol into the empty jug. Fill the jug with water, leaving room for the soap. Slowly add the soap and optional food coloring to the jug. Cap the jug and gently tip upside down a few times to mix ingredients. Pour windshield wiper fluid into the correct compartment under your car hood.
UPDATE: If you live in a colder climate, use 90% isopropyl alcohol in the winter to prevent the washer fluid from freezing. 

Make your own Natural Mold and Mildew Spray

Powerful Mold and Mildew Spray

1 Cup Distilled Water
1 Cup Alcohol
10 drops Tea Tree Essential Oil
10 drops Eucalyptus Essential Oil
10 drops Lavender Essential Oil
Combine all the above ingredients and pour into a spray bottle. Spray this powerful mold and mildew spray directly on your mold or mildew problem. If it is really a bad problem leave on for 30 minutes or more before you wipe clean.

Create your own toothpaste

Natural Tooth Powder Recipe

· ½ cup baking soda

· 10 drops pure peppermint essential oil (this is not the same as peppermint extract or fragrance oil.  Also, it should be a high quality food grade essential oil, which is available from many health food stores)

· 5 drops pure myrrh essential oil (optional, also available in many health food stores)

Mix all ingredients in a small jar with a lid, cover, and shake well to disperse oils throughout. Use a small amount on a damp toothbrush the way you would use toothpaste.

The peppermint essential oil helps freshen breath, kill bacteria, and clear sinuses.  The myrrh oil is highly antibacterial and anti-fungal.  It is often used in the ancient healing arts of Ayurvedic Medicine.  The baking soda restores a natural, slightly alkaline pH balance to the teeth and gums and helps to whiten teeth.

*Most toothpaste contains sugar, fluoride, artificial colors, and other harmful ingredients that are best avoided.  Instead of using the toxic commercial varieties, why not make your own?  It’s simple and quick.  Once you have the essential oils needed you can use them to make the toothpaste or tooth powder, which more accurately describes it, for years to come.  

Info found @ http://www.foodmatters.tv/articles-1/make-your-own-natural-toothpaste