Making Sense of Scents – Aromatherapy and Essential Oils

Some lavender from my garden in 2019

This post is (a typed version of) a Power Point Presentation I’d written several years ago. I created it as an introduction to Essential Oils, at a workshop I’d offered to a group here in Haliburton, Ontario.

Much of this presentation concerns the proper use of these chemicals, (because that’s what they are). They can have serious adverse affects on your health if used improperly.

The best practices of aromatherapy, with respect to essential oils should include knowledge and common sense.

Though not the ‘miracle cure-all’ some might want us to believe, and actually classified as a pseudoscience, aromatherapy may be useful to induce relaxation, but there is not sufficient evidence to state essential oils effectively treat any condition! However, I feel aromatherapy can be a wonderful addition to in our feelings of well-being when you take into consideration the science behind the sense of smell.

Unfortunately, there’s much misinformation on the internet about essential oils, and claims by individual users and cosmetic manufacturers in general who make blatantly outrageous statements about what their products can do.

The fact is, there are no facts on any healing properties with essential oils.

There is no scientific or fact-based evidence to conclude that they reduce inflammation, fight infections, reduce wrinkles, or any other claim out there.

The information below is an attempt to help people stay safe. It’s to filter through some of the misrepresentations & unethical claims in a world that’s inundated with advertising and consumerism.

Making Sense of Scents – An introduction to essential oils

What is aromatherapy?

Aromatherapy is a form of alternative medicine.
“Aromatherapy” is an all-inclusive term, covering cosmetic, psychological, and medicinal effects
Plant materials & aromatic plant oils are used for the purpose of altering one’s mood, cognitive, psychological or physical well being.
Research has shown that aromatherapy may be effective in treating anxiety & depression through the use of scent by stimulating nerves linked to parts of the brain that control our emotions.

The smell from a flower stimulates the olfactory bulb. Olfaction is a part of the nose and brain associated with this, and it forms our sense of smell.

There’s a whole science behind it. Just think of the feeling you get from smelling an old-fashioned rose, a bunch of lavender, or fresh baked cookies!

Memory of Things Past… Smell and memory

Our sense of smell is closely linked with memory, more so than any of our other senses.

Cream scones

As I wrote previously a post about baking my mom’s scone recipe, and how their aroma took me back to her kitchen, scent can evoke particular memories; for example the scent of a flower in bloom can conjure vivid recollections of a positive childhood memory.

So, scent can act as a trigger that recalls long-forgotten events or experiences.
Scent, (known as odor information), is stored in our long-term memory banks. Whether it’s flowers, perfume or food, scent has strong connections to our emotional memories!

To be sure, the perfume and cosmetics industry have built themselves around this information!

Relationship between scent, pheromones & sexual response

On a personal level, smell is extremely important when it comes to an attraction between two people.

Take a gander at your partner! Looks may have been part of that initial attraction, but research has shown that our body odor, produced by the genes which make up our immune system, is a big part of the reason why we subconsciously choose our better half!

History of Aromatherapy & Essential Oils

Egyptians preparing lily perfume, 4th century BC – Public Domain

Essential oils have been used for therapeutic, spiritual, hygienic & ritualistic purposes for at least six thousand years. Ancient civilizations, including India, China, Egypt, Greece, and Rome used them in their cosmetics, perfumes and drugs.

Essential oils were commonly used for spiritual, therapeutic, hygienic, ritualistic & religious purposes.
In fact, to “anoint” (Latin, inunctus “to smear with oil”) means making a person sacred and serve a higher spiritual purpose.
E.O.s have been found in Egyptian tombs and they’ve been referenced often in the bible.

What are Essential Oils?

These oils are “Essential” in the sense that they contain the “essence of” a particular plant’s fragrance, and any of that plant’s characteristics from which it is derived.

Essential oils are potent
One drop of an essential oil is equivalent to 25-75 cups of the herbal tea of the same plant. (This varies according to the plant) This is where caution and common sense come in handy!

How are essential oils made?

These are three of the most popular methods.

Steam Distillation: Plants are steamed under pressure. Oil is extracted and the remaining steam forms a hydrosol = floral waters
Cold-Pressing: Used for citrus essential oils. Citrus rinds are mashed in water. The oil released is separated from the pulpy water & collected as an essential oil.
CO2: Liquid CO2 is combined with plant matter, then the CO2 is turned back into a gas, leaving the plant matter and essential oil behind. This is the preferred method of extraction for many manufacturers.

My List of Essential Oil Best Practices

Know your source!

Buy from a reputable retailer, online or off!
Reputable companies properly label, bottle & package oils for sale & shipment.
Avoid : “fragrance oil”, “nature identical oil” & “perfume oil” – Not pure & very likely synthetic
Avoid vendors who are vague, fly by night, or seem to know very little about their products.
Ask questions: Test their knowledge

Safe handling of oils

Always read & follow all label cautions and warnings
Keep out of reach of children and pets
NEVER use on babies
NEVER use on cats (will cause liver damage if ingested. Cats will lick it off themselves)
Do not ingest essential oils – NEVER take them internally
Keep away from flame, heat and ignition sources – essential oils are flammable
Use latex gloves and protective glasses when handling essential oils.
Keep essential oils out of eyes, ears, nose, mouth or any body opening

Safe storage

Store Oils in Glass bottles away from direct sunlight – Amber & cobalt glass are equally effective for blocking out damaging sunlight.
Keep Bottle Caps Tight – Oxygen is the enemy to oils.
Store them in a Dry, Cool Location
Keep a Record of the Date Purchased and Expected Shelf Life of Each Oil
Remember That Oils are Flammable (hence the dry cool location).
Keep Oils Away from Children & pets (I can’t stress this enough

Possible reactions – Safety first!

PHOTOSENSITIVITY – Some essential oils are photosensitive. These essential oils are sensitive to sunlight. When they’re are applied to the skin they can cause a rash or burn when it’s exposed to sunlight.
If you’re going to use them, it’s advisable to avoid sun exposure for 24 – 48 hrs after use.

Examples: Citrus e.o. especially -> Ginger, Grapefruit, Lemon, Mandarin, Orange, Bergamot, Lime, Cumin & more…

ALLERGIES – People with skin allergies should do a test before extensive topical use of any oil.
Eyes & Ears – All essential oils need to be kept away from here!
Avoid prolonged use of the same essential oils which may lead to skin sensitivity and future allergic reactions

Who shouldn’t use essential oils?

People with sensitive skin, epilepsy, heart or kidney problems.
Cancer patients or those with other serious medical conditions/treatments.
Use only with the advice of a physician or licensed medical professional
Pregnant women, or those breastfeeding should avoid using essential oils, and many herbs altogether.
Babies, young children, and pets.

Don’t believe everything you read. (Even from me!)

Hype, Marketing, and Misleading information

Always do some research first. When I’m looking into any topic, I locate information from at least 3 sources, and not from some no name website like mine, but from well known medical institutions or universities.

Pleasant odors can be enjoyable and may enhance people’s efforts to relax. However I say again, there is no factual evidence that aromatherapy products provide any of the (sometimes extreme) health benefits sometimes claimed by some proponents and manufacturers.

Essential oils can be considered Snake Oil

False claims abound! Somethings in life never change, and the essential oil industry is no different. Remember that old adages: -> If something sounds too good to be true, it likely is.

For example:

Claims have been made by companies who have in the past promoted their e.o. products as a cure for these:

Cancer, Ebola, Alzheimer’s, erectile dysfunction, Aids & more!

This is completely unethical, and in some cases illegal, which led to the FDA sending them all warning letters.

These companies include some of the biggest names in the essential oil business. If you’d like to search for some of them, here is a great place to start. A link to very public information on the FDA’s website

Food and Drug Administration warning letters to cosmetic companies about product claims

My point is, be a skeptic, (Caveat Emptor) because:

There are international standards from country to country, but there is no governmental body anywhere in the world who legally regulates the grading of essential oils.
Avoid suppliers who promote their essential oils as ‘Therapeutic grade‘ or ‘Aromatherapy grade‘. Purely done for packaging and marketing purposes, as (above) there is so such categorizing of essential oils.
In a world of plagued with consumerism & mass marketing, education and common sense are the best ways consumers can protect themselves against false, or dare I say, trumped up claims.

Use Carrier Oils – Always dilute!

Carrier oils are pressed from plants, fruits and nuts. (Olive & avocado oils are my favourite).
Essential oils need to be diluted in these vegetable oil bases because they decrease the volatility of an essential oil
Carrier oils also offer better skin absorption

Recommended vegetable oils for dillution include:

Olive, Avocado, Safflower, Argan, Hazelnut, Grape seed, Sunflower seed, Evening primrose, Borage seed, Jojoba, Coconut oil & more… They’re the oils we use for cooking!
Carrier oils should be stored away from heat & light to ensure freshness.
The addition of Rosemary Oleoresin Extract is the best way to extend shelf life of a botanical oil, along with Vitamin E, which is an excellent anti-oxidant.
Make small batches – they can be used within a shorter time frame which means less chance of rancidity.

Blending Information – a guideline

Oils are diluted in a carrier oil for use in massage oils, along with diffusers, atomizers, & humidifiers for aromatherapy. (Along with using them in my products for scent, I like to heat oil in a diffuser over a candle, or smudge with them and burn them as incense).

1% dilution: approximately 6 drops essential oil per ounce of carrier oil
2% dilution: approximately 12 drops essential oil per ounce of carrier oil
3% dilution? There is no need for this much.
Remember: Less is more with any essential oil.

Aromatherapy is so much more than essential oils

Follow your nose! There are other ways to experience aromatherapy:

Fresh cut flowers from your garden or local florist
Drink herbal tea – Mint or chamomile from your garden!
Pot Pourri – Dried flower petals, herbs & spices
Scented candles (non paraffin wax)
Herbal and floral infused vegetable oils – Easy to DIY at home
Floral waters – Some of these hydrosols like rosewater are great for use in some recipes
Drawer sachets & pillows – Always at hand. Dried lavender is great for sleeping
Smudging with herbs
Simmering ingredients on the stove – citrus, apple, spices, all generally found in most kitchens.
Scented soaps & skincare
Do some baking

Favourite scents

Did you know?

Vanilla still ranks as the most beloved scent & flavour in the world, according to statistics.

Some of my favourite aroma blends

Orange, clove & cardamom
Lemon & mint
Lavender & sage
Rosemary & Bergamot
Lemongrass & Tea tree
Ginger & lemon

My Blending Categories

Floral blends with spicy, citrus, and woodsy
Woodsy blends well with all categories
Spicy and oriental oils blend with floral, oriental, and citrus.
Minty oils blend with citrus, woodsy, herbaceous, and earthy

I hope this helps anyone who is interested in practicing aromatherapy and the use of essential oils.

Have fun, stay safe, and stop to smell the roses once in a while! ~ Karen

Adventures in bread making

A nursery rhyme from childhood played in my head yesterday. An obscure little ditty, but well suited to humming while baking bread!

“Blow wind, blow
And go, mill, go
That the miller may grind his corn
That the baker may take it
And into bread make it
And bring us a loaf in the morn.”

The history of bread, by John Ashton, ca 1900

I’ve always wanted to make bread from scratch.

I know, I know… big deal, she made some bread! Yawn… Give her a medal already.

Get a grip Karen, it’s just baking bread, it’s not Breaking Bad. 😉

It’s not like I discovered the Northwest Passage or the Philosophers Stone, and here I am penning a piece on an activity people do all the time, and have done for thousands of years.

Yet, I avoided this my whole life because the act of baking bread held some weird inexplicable romantic quality for me.

It seemed like a mystical process of alchemy only some ancient sage could have practiced, (which it may very well have been to an ancient person), especially that chemical reaction between yeast & water. If you think about it, how did they even come up with that idea so long ago? Amazing, really.

In any case, now that I’ve partaken in this magical process, I realize my fear of the ‘unknown’ was totally unfounded. Isn’t that the way with most things in life?! But I digress…

After what I feel was a successful bread making endeavour, I’m keen to bake just about anything now! Especially after (re)discovering family cook books/recipes from my Mom, and my Great great Grandma’s from the mid eighteenth century. (Thank goodness for Google. It didn’t take long to locate how old weights and measures from old cook books translate into measurements we use today.)

But seriously, aren’t these small, yet lovely personal triumphs in life worth celebrating?

The point is, if I can make bread from scratch, anyone can! If you’re interested in having a go, read on!

The recipe comes down from my Grandma. (She also made the best lemon meringue pie ever, but that’s another post). This bucolic loaf contains just a handful of ingredients, including rosemary and garlic. (Of note, I didn’t weigh the flour like one probably should. Instead, I used a little less than this recipe calls for.)

Nell’s Rosemary & Garlic Bread

Ingredients

1.5 cups of water (temperature of that water should be between 105F – 110F to interact with yeast. (I ran water from the tap over the thermometer to get the correct temp.)
1 packet (1/4 ounce) of dry instant yeast
4.5 cups of unbleached flour (I used 4.25 cups)
1 tbsp pickling salt (I like it because it’s coarse)
2 minced garlic cloves
1 tbsp dried & crushed rosemary
Olive oil for bowl

Directions

*** Before you begin, take off those rings! They’ll get all sticky with dough. This saves cleaning them. 🙂

1 – Open packet of yeast and empty it into a good size bowl.

2 – Stir in the warm water, which activates the yeast. Stir for a couple minutes. It will start to thicken.

3 – Add the flour and mix it up with your hands. (This is one of the best parts, being at one with the dough! I’d have more photos if my hands weren’t covered in it)

4 – Next, add the salt, rosemary, and garlic. Mix it in well.

5 – There should be a good sticky ball of dough now, so transfer it on to a flour dusted surface to knead, which should be done for about 5 minutes.

6 – Work it into a ball shape by molding it with your hands, and it’s ready for its first rise.

7 – I put a little olive oil in the bowl. Not much, but enough to keep the dough from sticking while it’s rising, so you can get it out easily. Put the dough in the bowl and roll it around, gently, so the olive oil is evenly distributed.

8 – Place a towel over the bowl and leave it for one hour to rise. The dough should expand to twice its original size.

9 – Once that’s done, push your fist gently into the dough while it’s still in the bowl to let out the gas that forms inside.

10 – Dust your surface again and knead the dough for 2 minutes. Add flour as needed.

11 – Put the dough back in the bowl with the tea towel over it and let it sit for another hour.

12 – About 45 minutes into that hour, preheat an electric oven to 425F, or like me with a gas stove, to 450F. It should be good and hot when you put the dough inside.

13 – I used my big 4 quart cast iron cooking pan to bake the bread, and it’s pretty wide, so you could use a smaller one. Lightly oil the pan, (like with the bowl above) and dust it with flour, and some more garlic & rosemary, if you have any left over.

14 – Once that second rising is done, score it across the top with a knife. Not too deep, but enough that there’s some nice texture to it once it’s fully cooked.

15 – Gently place that now larger ball of dough in your pot. Dust the top with a bit more flour, (and rosemary/garlic) and place in oven.

16 – Bake it for about 35 minutes. Take it out, and check it to see if it’s done by piercing it with a kebab stick. If it comes out clean and not smeary, you’ve just successfully baked a loaf of bread. Well done!

17 – I put my loaf on our big cutting board to cool, but a wire rack works too. Don’t cover the bread while it cools or moisture will form on the bread, which is kind of yucky!

Cut the bread and eat it while it’s warm. Yum… Enjoy!

Vermicomposting – Let worms do the dirty work!

When it comes to vermicomposting, earthworms will do the ‘dirty’ work for you.

Most people know worms turn waste into beautiful compost outdoors, but this can be done indoors, too. It’s an easy way to compost much of your kitchen waste.

Worm castings, the black gold by-product resulting from vermicomposting, contains 5 times more nitrogen, 7 times more phosphorus, and 11 times more potassium than ordinary soil; some of the main minerals a healthy growing plant requires.

Castings are also rich in humic acids. This soil conditioner offers a perfect pH balance. It contains plant growth factors similar to seaweed. What could be better for your garden?

Here in Canada, snow covers outdoor composters and gardens for several months at a time. It might seem easier to take compostable kitchen scraps to land fill. However, for a small investment, vermicomposting can reap benefits far and above the 40 bucks initially spent, and it can be done year round, right in your kitchen!

Here’s how:

Purchase 2 plastic storage tote bins from the hardware store.
Drill ¼-inch holes in the bottom, sides and top of the box, not just for drainage but for aeration. You don’t want to smother the worms. The box should be approximately 1 square foot of surface area for each person in the household. – e.g.: A 2′ x 2′ x 2′ box can take the food waste of four people.
Bedding materials can include shredded newspaper, corrugated cardboard, peat moss, and partially decomposed leaves.
Worm boxes should be filled with bedding to provide the worms with a mixed diet, as well as a damp and aerated place to live.
Tear newspaper or cardboard into strips before first. Bedding material should be moistened by in water for several minutes. Squeeze out excess water before adding it to your worm box.
Cover food waste with a few inches of bedding so flies won’t become a problem.
Make sure the worm box doesn’t get too wet. Worms will not survive and fruit flies will appear. That’s when it will smell. -> Troubleshooting worm bins
Red wigglers are considered the best worm to use for vermicomposting. They thrive on organic material such as yard waste and fruit and vegetable scraps.

Do feed them:

Coffee grounds or filters
Fruit and vegetable scraps
Small plant material
Tea leaves with bags

Do NOT feed them:

Bones
Milk and Dairy products
Fish
Greasy foods
Meat
Peanut butter
Pet/cat litter
Vegetable oil/salad dressing

To Harvest castings, feed one end of the box for about a week. The worms will find their way to that side to feed. Remove two-thirds of the worm castings from the opposite end and apply fresh bedding. Start burying food waste in the new bedding, and the worms will move back. The cycle continues!

Tip: Save the casting in a bag to spread on the garden, and top dress some of your indoor plants. They’ll love you for it.

Here are more great links to get you started… Have fun! : )

DIY Seed Balls – Throw and Grow the Love in Your Garden

After reading a LOT of information about genetically modified seeds, and in turn learning about ‘guerrilla gardening’, I was further led to the discovery of ‘seed balls‘.

Seed balls are sustainable, ecofriendly tools, initially created for ecological urban renewal. On a less serious note, they’re just a whole lot of fun!

Seed balls solve many of the problems loose seeds face before they have the chance to grow.

Wind can blow seeds away, birds or rodents might eat them, the sun can bake out their vitality, and excessive rain can carry them off. Seed balls protect them from all of that.

A seed ball is a little ecosystem that protects the seeds inside before they sprout. Essentially, it’s a ball of soil, clay and seeds, that when thrown, dropped, or placed in the spot where you’d like the seeds to grow, (and after it receives some moisture or rain), the seed ball acts like a micro-garden that slowly starts to break down as the seeds inside begin to emerge.

The seeds are then nurtured in that same pile of clay and nourishing soil. and because of this, seed germination from seed balls is very high!

So enamoured with the concept, I immediately set out to make some. In fact, over the last decade, I’ve made thousands, distributing them across North America, in packages of a dozen to individuals, and bulk quantities to be passed out at all kinds of events.

I also make them just for me.

By customizing the variety of plants every year, depending on what seeds I saved, I make a batch to throw on the steep hill beyond our back yard. It has beautified an underused space with flowers that encourage pollinators!

Anyone can make seedballs! Here’s how:

Before you begin, and I learned this the hard way so you don’t have to, this can be a messy project, especially if kids are involved, so to save time and aggravation, don’t wear your best clothes, and remove your rings! – Now for the recipe!

Mix two parts soil, two parts dry powdered clay, and a whole lot of seeds.
The varieties here include a range of drought tolerant native species harvested from my own garden. However, you can use any flower seed, herbs, fruit or veggie.
Next step is to add water. Not too much, or too quickly, but enough to make the mixture damp. Stir it in slowly. If the mix is too dry, it won’t hold together so add a bit more. If the soil and clay become overly wet, the seeds will sprout before your finished seedballs get a chance to dry, which means you can’t store them to use at a later date. If the clump holds together, but won’t ooze water if you squeeze it, then that’s the perfect consistency.
Then, roll the small clump in your hands into the size of a meatball and place them on trays to dry. If you’re fortunate enough to have a grow light stand, put them under the lights overnight. They’ll be almost completely dry the next day. If not, it will take a couple of days. Put them next to a heat register if you have room.
Just a note to tie in with step 1 – If you’re using sunflower seeds which are large in size, I’d suggest rolling the balls first, then manually pushing a few seeds inside after.

Once they’re completely dry, they can be packaged and given as gifts to friends and family! This is a great project for kids, too.

If you’re really feeling motivated and want to make more, how about getting creative? Use a candy/soap mold to make different shape seed balls!

I picked up a heart shaped chocolate mold at a local thrift shop and have used it for years to make the heart shaped seed balls. They’ve been a favourite choice for wedding favours and for non-profits to hand out to volunteers at events.

Just to add, they’re really popular this time of year as a Valentine’s Day gift. Enjoy, and grow some love!

Forage for Borage – A historic and useful herb for any garden

Borage flowers – A true blue addition to any garden!

This herb with its star-shaped flowers is not only beautiful, but extremely useful!

I’ve always felt this plant was underrated in our gardens, unlike in the past where its qualities were highly valued.

Admiring them as one would any species with a historical pedigree, this heirloom has been cultivated since (at least) the 1400s, and the folklore they encompass states just how much borage was valued.

It was said to bring courage to one’s heart. “Borage for courage” as the saying goes. Ancient Celtic people believed borage offered courage in the face of enemies on the battle field. How extraordinary!

In our modern times the quote should be renamed “Forage for Borage” 😉 As a courageous companion plant, it’s known to repel hornworms on tomatoes, offering this plant a serious if not fashionable comeback.

Borage may be considered an annual herb where I live, but it self seeds easily and appreciates any extra warmth offered by the raised beds in our yard. They’ve settled in quite happily!

The dainty flowers are edible, offering a slight cucumber-like flavour. Use them in soups, salads, sandwiches, or as a substitute for spinach (stuffed into traditional pasta), or as a pretty garnish on the plate. A friend of mine uses them to flavour her pickles, while another makes teas and assorted iced drinks with them. In addition there’s a recipe for a simple syrup at the end of this post.

Thankfully Borage is not a fussy plant and grows well in most soils. I’m happy to report that deer avoid Borage like the plague, likely due to its fuzzy leaves. A real plus in many a gardener’s mind!

If you like to save and share, Borage seeds are easily harvested, or leave them to self sow.

Every year you can look forward to them gracing the garden once again.

Those showy little blue star-shaped flowers attract bees, butterflies, and all sorts of good pollinators. They’re a wonderful addition to anyone’s garden!

Note:

When planting Borage seeds, the best time to do this is in spring, after any remaining chance of frost. Soak the seeds first in wet paper towel overnight, and then sow them directly into the garden, but not too deep, as half an inch will suffice.
Borage will grow to a height of 2- 3 feet.
The oil from Borage seeds is highly valued and plants are now commercially cultivated for skin care products and other items. It’s one of my favourite go-to ingredients for use in my own products.
If you see some of your flowers are pink, then there is likely a deficiency in your soil. Below is a photo from a couple of years ago. I’ve since discovered this is a common site if Borage is growing in dry, gravelly soil. To fix this, simply add some triple-mix or compost. The pink is actually quite pretty, and Borage may even offer white flowers from time to time.

Recipe: Borage Simple Syrup

This simple syrup offers up a light cucumber flavour.

1 cup water
2 cups sugar
1/2 cup borage flowers

– Bring the sugar and water to simmer, until all the sugar has dissolved.
– Add the flowers, simmer for 2 -3 minutes and remove from heat
– Let this steep for at least 2 hours before straining.
– Keep this in the refrigerator and use within one month.
– Makes about 1 & 1/4 cups

It’s the perfect addition to a summer cocktail.. Enjoy!

Happy Gardening! 🙂