Grindelia squarrosa or Gumweed

Up in the mountains of Arizona where the days are cooler, plants are flourishing & the vibes are chiller you will find some potent herbal medicines. There is this one field just past Snowbowl that is filled with some of my favorite plant medicines. Here I enjoy smelling the sweetness in the flowers, snap a few pictures of myself in all the gold & harvest a few herbs that can be added to my apothecary.

spend time laughing flagstaff yellow flowers & me

Grindelia or gumweed is an abundant invasive weed that stands maybe knee high that has these cool sticky buds … Now what’s even cooler is these flowerbuds are filled with good medicine for kids asthma, dry cough and general chest congestion. Another fun fact about these flowers, is that you can eat them like bubblegum. They stick in your teeth like gum & you can chew on the fresh buds for a while… How fun, right!

gumweed or gridelia sticky buds

Grindelia is found ready to harvest in the late summer. Notice the stickiness in the buds?

It’s one of my favorites tinctures for my kiddo when he has a chest cold.

Another way to use this fantastic herb grindelia otherwise known as gumweed  is to use the dried flowers and leaves in a tea or as a topical salve or ointment. As a tea it can help relieve chest congestion & dry cough. And for topical use it can be used to help with excema, poison ivy and some bites or stings.

grindelia or gumweed 2018

Stay tuned for this fantastic herb to be available in my store both here & on Etsy.

Thank you all for reading this… Peace be with you…

Spend time Laughing

Spend time #laughing 

The Hopi grandmother I spent time with this past summer, said that if you want to have a good, happy life, then you have to have at least one good belly laugh each day. I think that’s some of the best advice I’ve ever been given 

spend time laughing flagstaff yellow flowers & me

Yesterday this was one of mine… when was your last belly laughing?

Things to do to reduce Alzheimer’s & bring Awareness

The holidays are not about presents, or gifts, or chocolate it’s about showing your appreciation to the ones you love. If you do this by showering them with gifts great! Otherwise it’s about spending time with the people who matter most to you.

Vance (my son) with Judy & Rosario his beloved grandparents

Vance (my son) with Judy & Rosario his beloved grandparents

This holiday season we go visit everyone in the family that we can. In this picture above we are spending time with Vance’s grandma Judy for the #holiday. Judy suffers from #Alzheimer‘s and #aphasia and the entire family feels it.

Alzheimer’s effects Judy’s ability to remember things, even her family at times. And the aphasia makes it difficult for Judy to speak, think straight and communicate.

It’s essentially important that we bring #awareness to both these #disorders as they are #diseases of the mind but they effect the #spirit causing suffering and pain for the entire #family not just the ones suffering with it.

It’s sad to know that Judy only got to spend the first few years of Vance’s life knowing that she was a new and first time grandmother. But what we can do is show her #compassion spend time with her, love her and make sure Vance knows who his family is.

Every time we go visit Judy, Vance is kinda shy and says that it’s sad how his grandma has changed… But Vance never wants to leave and as we drive away he always asks when we will be back to visit her. Vance isn’t afraid of his grandma and cares for her regardless of her limitations  and I am there to support him and his beloved grandmother along the way.

But did you know that there are simple things you can do to protect yourself & your family from Alzheimer’s? Here’s a few tips.

1. Reduce foods such as Trans fats. Avoid these not only to reduce cholesterol but to help improve the brain.

Avoid Transfats

Avoid Transfats

2. Avoid Saturated fats. Saturated fats causes many health disorders & diseases.

Avoid saturated fats

Avoid saturated fats

3. Avoid cooking in cast iron dishes. Why? Because metals such as iron & copper increase free radicals in your body. Free radicals destroy the connections in the brain.

causes free radicals

causes free radicals

4. Increase Vitamin E. Vitamin E helps strengthen the brain.

Increase vitamin E

Increase vitamin E

5. Increase foods high in Anthocyanins which includes blue & purple foods.

Increase Anthocyanins

Increase Anthocyanins

6. Walk briskly for at least 40 minutes, 3 times a week or a total of 120 minutes a week. Walking briskly not just a simple walk actually “reverses brain shrinkage and improves memory!”

Reverse brain shrinkage & increase your memory.

Reverse brain shrinkage & increase your memory.

7. Use rosemary essential oil daily to help strengthen the brain & stop the effects of Alzheimer’s. Here are two clinical research reports on this Effect of aromatherapy on patients with Alzheimer’s disease and The Therapeutic Potential of Rosemary (Rosmarinus officinalis) Diterpenes for Alzheimer’s Disease.

rosemary EO alzheimers post


8. Watch this Ted Talk to learn how foods can improve the brain. 

There are simple things you can to do to bring awareness of Alzheimer’s. 

1. Share your story with everyone.

If your story can touch just one person you've done the great work!

If your story can touch just one person you’ve done the great work!

2. Post on social media about Alzheimer’s and how to reduce the risks

share share share!

share share share!

3. Walk for Alzheimer’s click here to find out how to get involved.

4. Buy Alzheimer’s awareness stamps.

Every #dollar $ spent goes towards #research on Alzheimer's

Every #dollar $ spent goes towards #research on Alzheimer’s

Next time you go to buy #stamps ask for the Alzheimer’s awareness stamps and help #support scientist and doctors help to understand this disorder a little more. Every #dollar $ spent goes towards #research on Alzheimer’s.

5. Read blogs about Alzheimer’s. Here’s a good one that gives you ideas on how to bring awareness to Alzheimer’s. 10 Things to Do During Alzheimer’s Awareness Month

6. Donate towards Alzheimer’s. Here are a couple places you can do at Alzheimer’s Association and the Alzheimer’s Foundation of America.


 7. Share with your family. Read to your kids. Have your kids watch YouTube videos with you about the disease so they understand it better.

8. And finally do all that you can to share about Alzheimer’s for one never knows when a loved one, your mother, your father, your child or your grandparent could be affected by this disease of the mind, heart and spirit.

#supportalzheimers #freeyourmind #diseasesofthemind #minddisorders#familypain @ Alzheimer’s Foundation of America

How to make your own lip balm

lip balm - make your own

In this article I will show you how to make your own sustainable and eco friendly lip balm & I will show you where to purchase some items from to make them.

I’m not sure about you but I find that I like to have lip balm around easily & readily & I like to keep it around all over the house, in several drawers, in multiple purses & even in the car. But I also get tired of buying a lip balm, spending at least several dollars on it, using it a few times & then misplacing it. Right, haven’t you ever found yourself in the the same boat? Then one day I thought, “Hmmm… I really like this balm. What are the ingredients?” So, I started to get creative. I researched a few blogs on how to craft your own lip balm, reviewed a few recipes online & in some books I had on hand & then I ordered some oils & essential oils. Here is a link to a few places I like to shop from, maybe you have heard of them?

Bulk Apothecary – I get most my oils & essential oils from here. The essential oils are fantastic & what I love best about them is that they provide a wide variety of quality & sizes that will fit anyone’s pocket book. They use to offer a 22 lb yellow beeswax but I do not see that as an option any more, maybe they will offer it again (that’s what I got & I’ve had it for years & have hardly put a dent in the bag)

Mountain Rose Herbs – Here is where I buy most my herbs (if I do not have them in stock from wild-harvesting on my own). This vendor is totally reliable, very trustworthy & the products are top quality. In fact, I know the farmer Nate Johnson, who provides a lot of their herbs personally 😉 and he is one hell of a guy & completely trustworthy.

Amazon – Look for tubes & containers – I use to buy them at Specialty bottle but then found out I was paying way too much for shipping. I added the link to Specialty Bottle in case you wanted to check them out. Even though the shipping is high, I still find lot’s of unique items you can purchase from them that you can’t really find anywhere else. Amazon was not my first choice to shop from for a long time, but I have gotten over that & have accepted that they really do have tons of items for much cheaper, especially if you are paying for the Prime membership.

What you’ll need & your Organic Ingredients

  • Beeswax 1-2 tbsp ( I prefer yellow but people with allergies may want to choose white as the pollen has been removed)
  • Oils; coconut, jojoba, hemp & avocado oil; 1 tbsp each
  • 20-30 drops organic peppermint essential oil
  • Lip balm tubes or tins – If you have the tube holder (below) be sure that your tubes are a match cause I’ve bought tubes that were on sale & when they showed up, they did not fit in the tube holder I have. To avoid that issue you may want to purchase your tubes & container at the same vendor, like Specialty Bottle (listed above)
  • Lip balm tube holder & scraper – I’ve added a link to one on Amazon, I did not purchase this one but this is what I have & it works perfectly for crafting.
  • Wax paper
  • Small sauce pan or double boiler
  • Glass mixing straw or rod
  • Stickers for labels & something to mark them ( I either use the printer labels or I use stamps to mark the first link with. I really like the brown labels as they look so much more natural & I just secure them with a piece of scotch tape & no one ever notices).

lip balm tins


  1. I like to start by lining up everything I need. By the stove I place my measuring spoons, glass rod for stirring, oils & beeswax.
  2. Place tubes or tins in another area & have wax paper (or cookie sheet) underneath to catch drips. Have an extra piece of wax paper to place over tubes while cooling so no contaminates get in.
  3. Turn on burner to a low temperature so that the wax will melt but not simmer or boil. Place oils & beeswax in pot & keep a close eye on it.
  4. Once the wax is fully melted, remove from heat.
  5. Add essential oils (if desired), stir in quickly before wax starts to harden.
  6. Pour in tubes to top, cover with wax paper & let cool for however long it takes.
  7. While cooling create your labels & once cool wipe tubes clean, scrape off top to flatten, cap & slap label on.
  8. Enjoy & gift out to your friends & family they will be so tickled that you thought of crafting them your own personal lip balm!

lip balm tubes

This balm is fun especially around the holidays makes a great stocking stuffer & is great for the entire family, all lips & every occasion. I usually make a few varieties of balm, bound together with cord & then hand out or sell as gifts. They are always a huge hit. Here’s a picture from a Holiday party last year where I sold my lip balm tubes.

A little about what we do at Free Spirit & Mind Holistics…

LumaraRose (Rose) is a certified Wellness Practitioner, has obtained a degree in Addictions and Substance Abuse Counseling & is a certified Southwest herbalist. She began her process with the arts, herbal medicine & holistic health as a personal highway to inspiration and transcendence through who own personal struggles with abandonment, addiction & trauma. Through Holistic practices incorporating the Mind, Body, Spirit Connections, she restores the internal balance of sufferers with PTSD & addiction. If you or a loved one is seeking coaching or counseling for any life issues please contact her for an appointment via email or reach out to her on social media at Free Spirit & Mind on Facebook.

LumaraRose (Rose) at the Sedona airport vortex. Phot credit to Linda June Rettingero

LumaraRose (Rose) at the Sedona airport vortex. Photo credit to Linda June Rettinger

Let’s Connect to Divinity

There are many ways to connect with God; some people pray, some people dance, some people teach, some people do yoga, so people meditate, and some people play with the elements…

The point is that we are all spiritual beings. And while we reside here on this plane of existence and in this flesh, we are to remember that there is something greater than ourselves. Let’s Connect to Divinity

An excerpt from, “The Lost Sisterhood” by Julia Ingram

God lies within us all. But in order to connect with our true selves, with our God-selves, and to divinity… We are to understand and know that without constant practice of honing our skills and connecting with other dimensions; through forms of meditation and connection, all will be lost in this dimension.

Practice makes perfect.

Ways in which I connect with my Goddess-self…

1. Dance; and not just any dance but I trance dance. As I dance I focus on my energy, the energy surrounding me, & I tap into the energy of the world, of the earth, and all the elements. For met his takes certain types of music, typically a drum circle can assist me or entheogenic types of music is my second best conduit.

2. Meditation – I do this in many forms. Meditation doesn;t have to take long, sometimes I do a quick meditation that lasts 5-15 minutes at the least and other times I meditate for hours on end. The key to meditation is quieting your mind, focusing on breath, and letting go of this time & space… Connect to something greater than yourself, no matter what that is…

3. Breathe – And what I mean is I focus on my breath going throughout my entire body. I make sure to breathe into the stomach & fill my abdomen.

4. Moon rituals or rites of the full and new moons as well as celebrating the change of seasons with the solstice and equinox.

5. Practice acts of Love and Compassion – Comunity service. A simple smile to a stranger or to someone who looks out of sorts. Kindness to children & animals. Gifting a friend or loved one. All of these things are acts of love & compassion.

6. Through sexual experience – And not just any sexual experience but with the right partner, a partner that is spiritually connected really helps. But I will get into this another time as this maybe kinda racy for this post…

I’d Love to hear how you connect to God. Please share your comments below or feel free to contact me another way.

Until Next time… Peace be with you…

A Glimpse of the World’s Problems

Many scary things are happening in America & the World right now:

1. War is abundant. More than 67 countries are in a state of war right now! Did you know that there are only 196 countries in the world today? That means that more than 34% of the Wold is currently in a state of war. That’s 1/3 of the world’s Nations. Click here for a full list and description of these wars.


2. Global warming is killing off many creatures. 19% of the coral reef is currently dead and is dropping dramaticallyClick here to read a little more about this 

19% of the world’s coral reefs are dead due to Global warming

3. Water all around the world is being polluted. More than 75% of our water on earth is polluted. Click here for a deeper read.

The World we Live in
The World we Live in

4. China is filled with so much pollution that people have to wear face masks to protect themselves from the smog. Click here to read a bit more

Face masks to protect against smog

5. In America a hideous tycoon Donald Trump & an evil temptress Hillary Clinton are the final candidates fro #president. I am very nervous about the fate of America when either one of these goons takes power.

The future of America has come to this
The future of America has come to this

6. In North Dakota, thousands of people are standing together at the #stronghold Standing Rock #NoDAPL to protect the preservation of our water. Click here for quick read 


7. A massive oil spill just occurred in the United States that has polluted the #mississippiriver affecting 3 states Tennessee to Georgia and Alabama. Click here to read a bit more

A sign warns of petroleum pipelines next to an oil slick along the coast of Refugio State Beach in Goleta

I’d like to ask you if you read or see this to stop for a moment & send a prayer to North Dakota, to America & to the entire World for the #preservation of our #lifewaters.

picture by Shell Luttrell

I have several friends right now volunteering at the stronghold at Standing Rock & they have reported some very scary things our crooked government is doing to stop the #stronghold


The government has frivolously spent $6,000,000 dollars on a helicopter to run people; women and children alike off the surrounding areas. Who knows how much more money the government will be throwing away like this to work against the preservation of our precious waters. 

Standing Rock Picture by Shell Luttrell

Standing Rock Picture by Shell Luttrell

“When #water picks up #toxins, the #EPA has a word for this, “Impaired” (that is, the water cannot be used for the full range or purpose for which we might want to use it).” Click here for more info.


“The EPA estimates that 85% of all #river miles and 68% of all #lake acreage in the United Staes are currently #impaired.”… Toxic substances found in municipal drinking water across the United States have been indirectly linked to to many chronic, degenerative diseases, including #Alzheimer’s, #asthma, most forms of #cancer, #infertility, #Parkinson’s, and rheumatoid #arthritis.”

= Elson haas =

With this information you would think the EPA and all those in “charge” would be doing their best to not only preserve the water resources we have left but to restore, at least to some degree, the outlandish amount of water sources already “impaired”.


What exactly is our #government doing to make sure what’s already happened in the tri-state area isn’t going to happen in North Dakota? They are spending Millions of dollars to fight protestors and kick them off the land, that’s what they are doing. And if that happens, what you will see is massive contaminations of the waters in North Dakota. We can’t let that happen, we have to stand together to make sure our water is preserved. #waterislife

We have to stand together, "UNITED"

We have to stand together, “UNITED”

Many of the problems spoken of in this article pertain to the United States but there are many more problems, equally and even more devastating occurring around the world today. As a Global Nation, we need to Stand Together United and secure the future of our World, the future for our children and the future of mankind as one. Violence, greed, war, religious arguments are not uniting people, they are separating us even more and soon enough if things do not change we will be well past the point of no return for what we can fix… So, what are you doing in the world or your community to make our world a better place so our children’s children can flourish and thrive?

Until next time… Peace be with you…

#lifeforce #stopthepipeline #northdakota #tribalnations #standtogether #restoration #preservation #biochemicalprocesses #freesritandmind #stayinghealthytonutrition #elsonhaas

Kid’s Yoga & Meditation

While some people think kids wouldn’t like yoga or meditation…


Beginning of Kids meditation

I like to believe otherwise…

I find the best way to get kids into things like this, is to make it fun… How do we do we accomplish this?

We make fun yoga poses out of animals. Here are a few of the animals and poses we use and do:

Dogwe do downward dog, hold the pose & then lift one leg straight out at a time, this helps with our balance

Gorillawe bend over, make silly noises and lean from side to side

Snakewe lay on our bellies, come up on our hands, arching our backs and make fun hissing noises.

Ladybug– Mommy curls up on her belly, kinda like in baby pose, then the kiddo gets on top of mom, laying on her back and lays still and quite feeling like a little ladybug.

MonkeyMommy bends over, crosses arms together, holds hands out for kiddo. Kiddo puts legs through arms (like he would on the monkey bars outside), grabs mom’s hands and then mom lifts kiddo off the ground and we swing back and forth making silly monkey noises.

Tree & myceliumstandard tree pose but this time half way through kiddo curls up under mom and acts like mycelium and tries to wrap himself all throughout moms feet or “roots” this allows us to work together to help the tree grow.

We then use the wall as a prop to work on our strengthening and toning. 

Strengthening and toning exercises

Strengthening and toning exercises

And we do acro yoga poses… this allows us to connect, work together and have fun!

Us connecting

Us connecting

As for the meditation…

We close our eyes and focus on what’s around us, we feel the air on our skin from the fan above, hear the music coming from above and we focus on our body parts (this usually makes us laugh) …

Beginning og meditation

Beginning og meditation

next thing I know it’s been minutes and those little eyes are still closed and the face is finally relaxed… So yeah, it isn’t hopeless to get children to join in on your routine as long as you make it fun for them…


So the next time you want to connect with or do some fun activity with your kiddo, maybe you could try one or all of these methods…

Let me know what you think by commenting below, if you have used any of these or what you do to help your kiddo participate in these activities. 

Until next Time… Peace be with you

A Glimpse of my Life and education…

Let the Journey Continue into a glimpse of my Life…

In 2011 I received my Associates in Computer Sciences at Rio Salado College & now in 2016 I received my Associates in Applied Science with a focus in Addictions and Substance Use Disorders, completed with Certificates Levels I & II and am currently in the process of getting my LSAT License for the State of Arizona so I may further a career to help serve the suffering addict.

Degree in Associates

Associates in Applied Science with the focus of Addictions & Substance Use Disorders

Degree in substance abuse I

Associates in Applied Science with the focus of Addictions & Substance Use Disroders Level I

Degree in Substance abuse II

Associates in Applied Science with the focus of Addictions & Substance Use Disorders Level II

In 2015 I became a Certified Herbalist and continue to practice the healing of plant medicines through Free Spirit & Mind

Certification in South Western Herbalism

Certification in South Western Herbalism

Now I have started school and a whole new Journey at the Southwest Institute of Healing Arts to further my Holistic education as a Mind, Body Wellness Practitioner with a focus in Nutrition, Wellness/Life Coaching & Urban Farming… I am excited to see where this diligence & hard earned effort will lead me & to see how many people I can help serve along the way.

Be the Change you wanna see

Be the Change you wanna see

Peace be with you…

Wood sorrel (oxalis)

Wood sorrel (oxalis) can be found all throughout woodland areas. Here is what it should look like:

wood sorrel 3

This plant is filled with oxalates and vitamin C. Oxalates is a salt compound that makes things taste sour, rhubarb is another great example of a plant filled with oxalates. Typically the greens are what is eaten. Some native Americans chewed on wood sorrel to alleviate thirst or to cure mouth sores. The roots of sorrel can be eaten but are usually boiled and they have a starchy taste somewhat like a potato. Either way, this is a most Pleasing wild Edible to feast upon while out in Nature.

Wood sorrel 1


It also grows quite well in desert regions during the cooler months. Children seem to go gaga over this little plant, cause of the sour taste. My son, just loves eating this plant, although it can upset the tummy if eaten in high quantity.


Wood sorrel 2


NOTE to the reader: When in the wild do NOT eat any wild foods unlesss you are 100% that you have properly identified the plant.

Rose Hips AKA the fruit of Rose’s

Rose Hips (Rosaceae spp.) Did you know that there are over 2500 species in the rose family and all of them bare some sort of fruit. Maybe some of them you wouldn’t think belongs to this family:

Rose hips flyer

Stone fruits such as peaches, apricots, choke cherries and the like.
Berries such as blackberry, raspberry, strawberries and so many more.
Even goatsbeard belongs to this family.

Pretty interesting huh! Now did you know that the beautiful rose that is so commonly used as a gift to show your love to another also bares Edible fruits? These fruits are known as rose hips and they appear after the flower has formed on the rose plant, the petals fall off and then a rose hip (or edible fruit) starts to emerge.

These delicious fruits are extremely high in vitamin C, contain astringent properties and are very restorative to the sickened body. They are also wonderful to steep in a honey or mash up to make a vinegar or delicious syrup and then added to any regiment while one is ill. Rose hips are also said to be especially good for calming babies who are sick with colic.

Rose hips in mouth

I will use these delicious rose hips I harvested in the San Francisco peaks near Flagstaff last weekend to make a delicious honey that will be infused with a few other medicinal herbs. So stay tuned for the release of a delicious honey blend and quite a few more that have been steeping for a while now 😉

See what Herbal Adventures I’m up to on Facebook & please feel free to like & share Here:
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Check out My herbal STORE Here:
Check out my Etsy store here:
Disclaimer: This has not been approved by the FDA. This is not intended to diagnose,
treat, cure or prevent disease. Consult your health care provider before using this product. And most importantly I do not recommend harvest anything from the wild and do not consume anything wild unless you are absolutely sure of it’s origin & what it is!

Join the Food Revolution!

My friend Greg Peterson is an urban farmer in Phoenix, Arizona. He’s an educator and

longtime food­grower offering a webinar coming up soon called 3 Simple Steps To Grow Fruits

And Veggies For A Healthier Life (click HERE for more information). He has dedicated his life

to learning how to grow healthy, nutrient­dense food and transforming the global food system.

He is one of the leaders in the Food Revolution and I absolutely love what he does.


Click the link below to check this out!

Click here to Join the Food Revolution!

Below is an

article that he wrote about a day on his farm:

There is something to eat in my yard every day, 365 days a year. Last Thanksgiving it

was a wonderful salad that included: Six different greens such as Nasturtium leaves and sorrel

(a surprise find growing in the back ‘wild’ area); ruby red pomegranate seeds; an incredible

citrus called limequat that was sliced up skin and all for a tangy/sweet sensation; and a little bit

of the herbs tarragon and fennel, with a smidge of that pretty little three­leaf clover you see

growing in some yards called sour grass. The flavors were so diverse and striking that I chose

not to add any dressing at all.

I have spent a large part of the past 27 years integrating edible plants into my landscape,

from the Thanksgiving salad and my farm soup, to the occasional snack as I work through my

weekly urban farmer tasks. All the hard work and experimentation has netted an incredible,

edible yard and a hard­knock education about how and what grows best in my yard.

When I was in the eighth grade my family moved into a home with a very large yard where

the back 1/3­acre became our garden. We planted, the seeds grew and a spark ignited inside of

me…I decided to be a farmer. Over time, my dream became farming 200 acres out there

somewhere, and when I went back to school for my bachelor’s degree I was required to write a

vision for my life. In that vision, “farmer” showed up, but with a twist: Instead of 200 acres, The

Urban Farm was born on a 0.4­acre property in Phoenix, AZ and I was a farmer. My gardening

hobby of 10+ years was in reality urban farming, an incredible canvas on which to paint my


One outlet for my passion has been to re­landscape my entire yard with the notion that

everything that I grow is either edible, or supports the plants that are edible. Over the past 27

years I have planted trees that produce edible fruits, nuts and beans such as mesquite;

perennial herbs including basil, rosemary and oregano that I use a hedge trimmer on

periodically; along with the standard annual vegetables – broccoli, snow peas, and cucumbers

to name just a few.

Because of our name, visitors to The Urban Farm have an expectation that they will see

long rows of corn and beans, and a full working traditional farm. To the contrary, much of what

we have accomplished lives in standard garden beds, and if a person visiting did not know any

differently they would just see a nicely landscaped yard.

Magic happens when I stand back and watch the natural processes that exist in my yard.

A couple of decades ago I was fighting a basil plant ­ it wanted to bloom, I wanted the basil

leaves ­ as if I KNEW what was best for it. After a long battle, which I finally learned that I could

not win, I gave up and let the basil bloom, and boy did it bloom. What happened next was one

of those secrets that nature only whispers if you stand back and watch. The bees arrived by the

hundreds, and since then pollination has not been a problem on The Urban Farm.

My job these days has become helping others transform their outdoor living spaces into

edible wonderlands. Offering a plethora of classes on a diverse list of topics is the most natural

way for me to express my passion. Over the years topics such as vermiculture (cultivating

worms for their manure), desert gardening, edible landscaping, fruit trees, and the always

popular “Keeping Chickens in Your Yard” have begun to reconnect Phoenix residents to the

roots of where our food comes from.

Now I’ve expanded my reach to the global community by offering online classes, both free

and paid, to inspire and empower people from around the world to grow their own healthy,

organic food and join the food revolution. My latest free webinar, 3 Simple Steps To Grow

Fruits And Veggies For A Healthier Life, will cover how to choose the right space to plant

your edible garden, how to determine what to plant when, why soil is your most important asset

and gardening hacks that will make growing your own food easy and successful. If you are

excited to join the revolution and start creating your edible yard or patio but have little to no

experience, this webinar was designed for you! Click here to learn more.

Farming the city spaces around us presents a whole new paradigm for growing our own

food and reigniting our connection to nature. The tools are here, and the knowledge is available,

you can kindle your desire by getting your hands dirty, taking a chance and spreading some

seeds. The fruits of your labor are much tastier (not to mention cheaper) than what you find in

the grocery store and come along with the satisfaction that YOU grew them. Many people tell

me of their “black” thumbs as they admire what is grown on The Urban Farm. I reflect back to

them the years of experimenting that I have done, noting the countless plants that did NOT

make under my care… and that is how I learned.

Catnip, Nepeta cataria

Catnip, Nepeta cataria

Catnip, Nepeta cataria

Catnip, Nepeta cataria

Everyone knows that catnip is used to get our cats feeling perky, but did you know we humans can use it to? I grow catnip in my garden for all kinds of medicinal uses. Catnip is a member of the mint family and can be used to help with anxiety, tummy issues such as indigestion, cramps or nausea, it can also be used to help with colic, fevers and menstrual cramps. Sometimes I’ll brew a tea for my toddler and give this to him to help him calm down in the evening. Have you used catnip for medicinal uses?

Have you used catnip for medicinal uses? If so leave a comment I’d love to hear what your thoughts, preparations or experience was. And if you are going to grow this in your garden I really recommend keeping it in a pot or in an area where you do not mind if it spreads, because it will take over!

Silence your Mind…

“The Soul always know what to do to Heal itself, the challenge is to Silence the Mind…”

Do you ever feel this way when you are attempting to meditate? It’s okay, a lot of people find it hard to quiet their minds for any length of time. Which is not surprising at all, with the way the world runs today.

scattered braintoo many thoughts

There are many styles of meditation, maybe you need to research other methods or change the environment you are in, as sometimes the environment can make or break a successful meditation experience. Some may even  help you feel like this:

meditation scattered mind

So how do you meditate? Here are a few different ways I meditate:

1. Lay down on my back, close my eyes, silence all thoughts and sounds and drift off.
2. Sit up in a chair with my feet on the ground, sit with back straight, silence all thoughts and sounds & drift off.
3. Silently count with the intention of silencing all other thoughts in my mind, do this for at least 20 minutes and my mind & body feel peaceful & at ease.
4. Light a candle, fixate my eyes on the flame, focus only on the flame & drift off.
5. Listen to some peaceful music or chants, clear my mind of all other chatter or thought & drift off.
6. Visualize a certain color like amethyst, blue, green, white etc. And think of clearing my energy of negative vibes.
7. Lay down imagine every part of my body relaxing. Starting fro my feet, then my ankles and keep moving up my body until all body parts are relaxed and my mind is quiet. Sit here for at least 20 minutes and enjoy.
8. Use any of these methods and after I have cleared my mind I will focus on a specific problem, solution or answer I want to attain and send it out to the universe with feelings of Love & Gratitude and wait until the Universe sends back the answers. I continue with the meditation until the answer comes, which it ALWAYS does.

Best of luck to you & your meditation…

Lemon Yogurt Pasta

What’s for dinner?

As a single mom sometimes I find it hard to create delicious, healthy & quick meals for my sweet little boy (who is four at the moment) and I. All of the demands, responsibilities & time restraints make it hard to spend much time in the kitchen to prepare healthy meals that are not from a box or containing loads of preservatives. Pasta seems to be one of those meals that I can prepare, toss just about anything into it & my little one will usually enjoy it.

Lemon Yogurt Pasta

Lemon yogurt pasta3

Lemon yogurt pasta (mamas dish)

Lemon yogurt pasta (little ones dish)

Lemon yogurt pasta (little ones dish)

Organic whole wheat pasta, kale, spinach, tomatoes, pine nuts tossed in olive oil, plain yogurt, lemon juice, fresh basil, salt & pepper & topped with toasted chickpeas & a side of fresh tangelos from a friends yard!


Lemon yogurt pasta with chickpeas

Lemon yogurt pasta1

Delicious, creamy & totally healthy!

Organic Ingredients:

Lemon Yogurt Pasta:

Whole wheat pasta

Handful kale

Handful spinach

2 Handfuls fresh tomatoes

Handful pine nuts

Olive oil

Nutritional Yeast

1-2 Tbsp Plain yogurt

2-3 Tbsp Fresh Lemon juice

Handful Fresh basil

1 tsp Turmeric

Himalayan salt & pepper to taste

Toasted chickpeas


Bring water to a boil, toss in raw pasta for about 20 minutes or until Al dente. In the mean time dice up tomatoes, kale, spinach & basil. Once pasta is tender, drain & toss in olive oil, turmeric, nutritional yeast, kale & spinach (the heat allows them to cook slightly & become tender as well) then mix well. Once mixed toss in pine nuts, yogurt, salt & pepper and Enjoy!

Toasted Chickpeas:

I made my own chickpeas by cooking in a crockpot for part of the day. You can use a can if you do not make your own chickpeas. Simply preheat over to 425 degrees, while heating oven place chickpeas, olive oil, salt & pepper into a plastic bag, mix gently & once over is heated place mixture into a baking dish & bake for 20 minutes. If you time it right both the pasta & chickpeas should be ready at the same time.

Hope you Enjoy, please let me know what you think, feel free to leave a comment down below.

Until next time… Peace be with you…