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Natural Health
Better living through nature

How to Get Your Kids More Interested in Yoga

Do we ever think about how our lifestyle changes affect our kids? Our children live in a hurry-up world of busy parents, school pressure, incessant lessons, video games, malls, and competitive sports. In addition to all of these came the quarantine and stay-at-home stress. These all are highly stressful for children, and yoga can help combat the effects of this stress effects.

June 21st is International Day of Yoga. So, as a part of this celebration let's explore how yoga can be beneficial to our little people.

Children derive enormous benefits from yoga. Physically, it enhances their flexibility and strength, coordination and body awareness. Also, their concentration and sense of calmness improves with yoga.

Yoga for children is quite different than yoga for adults. The greatest challenge with children is to hold their attention long enough to teach them the benefits of yoga: stillness, balance, flexibility, focus, peace, grace, connection, health, and well-being. Children hate to be idle. With my toddler, I never instructed her to do anything, but she started following me on the yoga poses while I practiced. She was 2.5 years old when she first did the sukhasana—an easy pose, with simple cross-legged seated asana in hatha yoga.

Yoga for Kids

Tips to Increase Your Kid's Interest in Yoga

  • Let them imitate the movements and sounds of nature while doing different poses. For example, if they are doing the cobra pose (Bhujangasana) let them hiss along with the pose.
  • Mostly children love to talk, and they love to move—both of which can happen in yoga. You can’t except your child to stay idle and chant mantras while doing yoga. They can even sing their favorite rhymes or jump while doing the frog pose.
  • We want kids to fall in love with yoga and incorporate it into their lifestyle for the great physical, mental and emotional benefits it has to offer. Keep it fun. Show them charts, picture boards or even ask them to imagine themselves as a giant apple tree while doing the tree pose. There by we can improve the imagination and cognition in kids.

Let’s now look at the developmental considerations in yoga for children:

Preschool Age (3-6 years)

Ideally total duration is 10-20 minutes. In that 20 minutes, focusing and creating awareness is hard in this age group. So, try to focus on awareness for 2-3 minutes. They can try doing Sukhasana (Easy pose), Boat Pose, Bow Pose, Cat pose, and Child pose.

School Age (7-12 years)

They can practice for 30-45 minutes. Poses can be incorporated in a story or game for school kids.

Yoga practices can be designed to foster developmental, preventative, therapeutic, and/or transformational aims. Developmental uses of yoga are geared toward nurturing inherent capacities and facilitating mastery, e.g., strengthening the physical body, increasing energy and stamina, building coping capacity, and enhancing attention, concentration, and memory.

Benefits of Yoga for Kids

Yoga provides training of mind and body to bring emotional balance. It is claimed that yoga leads to alignment and harmony. Yoga may contribute to healthy development and good mental health; health promotion for children needs to include improvement of their attention, self-esteem, empowerment, and self-regulation.

Yoga may assist them in developing in sound ways, to strengthen themselves, and be contributing social beings.

Forest Bathe for Your Well-Being

Shinrin-yoku was developed in 1982 in Japan for preventative health care and as healing medicine. Shinrin in Japanese means "forest," and yoku means "bathe," which means taking in the forest with all your senses.

Dr. Qing Li conducted studies in the early 2000’s which proved that forest bathing lowers stress hormones, suppresses the fight or flight system, enhances the rest and recovery system, reduces blood pressure, and increases heart rate vitality. The research is helping to establish Shinrin-Yoku and forest therapy throughout the world.

Walking In Forest

Forest bathing is not the same as hiking. To forest bathe, all you need to do is visit a forest, park, or natural wooded area with minimum noise from traffic and humans. If there is water movement close by, that is even better, and the trail should be easy to walk on at a slow pace. You do not need to walk more than ½ mile as you guide yourself through a forest or park. A 2-hour walk is enough time for you to slow down, focus on your senses, and find a place to sit and observe nature.

Forest Running Stream

If you only have a short time to forest bathe, 20 minutes is all you need to start clearing your mind. Do not let other thoughts enter; just focus on the trees. At the end of your walk, celebrate with a snack and tea. You could bring a thermos with tea or have a knapsack with a teapot, cup, and container of hot water and focus on the teatime.

Forest Walking Path

Visiting the forest can also let you experience aromatherapy. As the sun shines on trees and plants, they emit terpenes. Terpenes are naturally occurring compounds that are present in plants and essential oils. When walking in a forest of spruce trees, you may receive benefits from the essential oil emitting from the tree. The needles and twigs have volatile constituents, which can alleviate respiratory ailments, strengthen the immune system, help with the nervous system, and relieve muscular aches and pains. You may receive benefits from the effects of smelling the essential oil in the forest but not as intense as using a distilled oil in a diffuser.    

Creek Running Through The Forest

You can bring the forest indoors by growing plants in your home. Plants in the house can make us feel calm and happy but are also important because they absorb carbon dioxide and release oxygen, which our bodies need to be healthy.

It is not so much for its beauty that the forest makes a claim upon our hearts as for that subtle something that quality of air that emanates for old trees, that so wonderfully changes and renews a weary spirit. -Robert Louis Stevenson


  • Clifford, M Amos (2018) Your Guide to Forest Bathing
  • Arvay, Clemens G. (2018) The Biophilia Effect

Myrrh Essential Oil: A Divinely Rich Essence

Myrrh—an aromatic, rich, precious resin—was widely used in ancient times throughout the Middle East, but especially in Egypt, for incense, perfumery, medicine, and as a preservation ingredient in the embalming process.  It was particularly prized as a remedial aid for infections of the respiratory tract, mouth, and skin and as a digestive stimulant.  Myrrh was also one of the three gifts said to have been brought by the three wise men to the baby Jesus to support a state of grace and preserve divine essence.  The name "myrrh" derives from the Arabic "murr," meaning "bitter." 

Myrrh (Commiphora myrrha) essential oil is valued for many of the same uses as the resin. Known for its rejuvenating and revitalizing effects on the skin, it is often used in natural antiaging products to delay wrinkling and improve the skin’s texture and tone. I swear by myrrh essential oil’s “youthifying” effects and often add a few drops to my facial oils and creams. A little goes a long way. It also successfully promotes the healing of all manner of minor wounds, inflamed skin conditions (such as weeping eczema and psoriasis, hemorrhoids, and acne), and environmentally damaged, dry, chapped, cracked skin.

Myrrh essential oil has a superb reputation as a remedy for inflammatory and infectious conditions of the mouth and throat (bleeding gums, gingivitis, ulcers, bad breath, pyorrhea, receding gums, thrush, general sore throat, laryngitis, and tonsillitis). It also serves as a most useful respiratory antiseptic with drying and purifying properties that help alleviate infection and loosen and expectorate mucus during cases of bronchitis, sinusitis, asthma, coughs, and colds.

myrrh resin and cobalt bottle

From Herb To Oil

The scrubby, thorny myrrh tree has knotted branches, small three-part leaves, and white flowers. When pierced or incised, the trunk and larger limbs yield a pale-yellow liquid that hardens into the reddish-brown drops known as myrrh or myrrh gum resin. These are dried to be distilled into essential or used as incense. The tree is native to the Middle East, northeast Africa, and southwest Asia, though its growing range has been extended by cultivation. The essential oil is primarily distilled in Somalia, Ethiopia, and Sudan. 

Myrrh essential oil is produced by steam distillation of the crude gum oleoresin. A lovely, sweeter CO2 is also produced in lesser quantity, as is a resinoid and resin absolute. It is an oily, pale yellow-to-amber, viscous liquid with a rather unique odor: warm, sweet-balsamic, slightly spicy-medicinal-astringent, smoky-musty.

Important note: The myrrh tree belongs to the same plant family (Burseraceae) as frankincense (Boswellia carteri, B. sacra, B. frereana, and multiple other Boswellia species). Both species grow slowly in arid climates, and due to the popularity of their resins, the wild trees cannot sustainably produce enough to fill the global demand. They are both considered vulnerable and near-threatened. I ask that you use the beloved myrrh and frankincense products judiciously and sparingly. Frankincense and myrrh are now being cultivated to help satisfy demand, but as I said, their growth is very slow.

Psychological Benefits: The centering, grounding scent of myrrh is beneficial i n cases of apathy, emotional coldness, weakness, and lack of motivation. It cools heated emotions and calms states of fear, panic, and hysteria. It also fortifies and revitalizes the spirit, building confidence in those who are afraid to speak up about their feelings. It promotes spiritual awareness and is recommended for meditation and prayer; it can also be used to ease the anguish of grief.

Essential Properties In A Nutshell: Tones and tightens skin tissue: highly antibacterial; astringent; anti-inflammatory; best remedy for mouth, gum, and throat irritations and infections; powerful respiratory antiseptic and expectorant; stimulating; warming; strengthens and fortifies the emotions; grounding and centering to the mind.

Safety Data & Usage Information

 Generally nonirritating and nonsensitizing. Avoid during pregnancy, while breastfeeding, and use with children under 2 years of age.

Always dilute essential oils properly – according to age, health, medication intake, and skin condition – prior to application.  My book, Stephanie Tourles’s Essential Oils: A Beginner’s Guide (Storey Publishing, c2018), is a good reference, complete with safety guidelines and dilution charts.

The following recipe highlights the therapeutic nature of myrrh essential oil with regard to its benefits for oral health. Combined with peppermint essential oil, it works like a charm!

soothing myrrh mouthwash and gargle

Soothing Myrrh-Mint Mouthwash & Gargle Recipe

With a combination of warm, resinous notes and stimulating, sharp mint, this bracing, mouth-tingling blend offers antibacterial, astringent, analgesic, and anti-inflammatory properties that help tone and tighten gum tissue, neutralize bad breath, soothe a sore throat, relieve laryngitis, and aid in alleviating mouth ulcers and inflamed gums. It is tasty and effective! Note:  This recipe is safe for folks 12 years of age and older.

Essential Oils:

• 1 drop myrrh (Commiphora myrrha) essential oil
• 1 drop peppermint (Mentha piperita) essential oil


• 1/4 teaspoon sea salt
• 1/4 cup purified water, hot or tepid (hot water is more soothing for sore throats and laryngitis)

To Make The Mouthwash:  Combine the sea salt with the drops of myrrh and peppermint essential oils in a small mug. Pour in the water and stir to blend. Use immediately.

To Use:  First, rinse your mouth thoroughly with plain water, then gargle and swish with half of the mouthwash for up to 30 seconds (or for as long as you can tolerate). Spit it out in the sink (do not swallow). Repeat with remaining mouthwash., If you are suffering from a sore throat or laryngitis, mouth ulcers, bleeding gums, or pyorrhea, repeat several times per day until the condition improves, making a new batch each time.

Yield:  Single use

Photos by Mars Vilaubi

stephanie tourles's essential oils a beginner's guideRecipe excerpted from Stephanie Tourles’s Essential Oils: A Beginner’s Guide, (c2018 by Stephanie Tourles). Used with permission from Storey Publishing.

How to Keep Your Hands Healthy and Hydrated

The Centers for Disease Control and Prevention (CDC) breaks down the science of hand washing and why it works for preventing the spread of illness.

Throughout your average day there are several times you should be washing your hands:

  • Before, during, and after preparing food
  • Before eating
  • Before and after caring for someone who is sick
  • After using the restroom, changing a diaper, or handling pet waste
  • After handling pets or their food
  • After touching garbage

During times of a pandemic, like COVID-19, you should also be sure to cleanse hands after being in public spaces and touching surfaces that may have been touched by others, such as gas pumps, door handles, or shopping carts.

woman washing hands with soap over white sink bowl

With so much hand washing going on in recent months, you may have notice that you skin has become dry and cracked. Use these tips from a board-certified dermatologist to keep your hands soft and healthy!

How to prevent hands from cracking and staying hydrated:

  • Moisturize one to two times a day with a cream such as Cerave Cream or Aveeno Eczema Cream
    Choosing a fragrance-free formula is also a good idea.
  • It is generally best to opt for cleansers that only have gentle ingredients.
  • Neutrogena Hydroboost Gel prevents dryness without clogging pores and absorbs into the skin quickly without leaving any residue and is perfect for year-round use.
  • Avoid antibacterial soap, which can be drying.  Unless you're instructed to use antibacterial soap for medical reasons, then just use the regular stuff instead.
  • I don’t think you can use too many products as they will all be absorbed into your skin.
  • Other products can be added to target specific concerns, like benzoyl peroxide or salicylic acid for acne, or hyaluronic acid for irritation or dryness.

Advice for strengthening your nails:

  • Wear gloves when hand washing dishes or cleaning.
  • Do not use antibacterial soap. 
  • Moisturize cuticles with Aquaphor, Vaseline or CND Solar Oil.
  • DermaNail Conditioner – use twice a day; Helps dry, brittle nails.
  • Biotin – a vitamin which accelerates nail growth (My favorite is vitafusion Gummies for Hair, Skin, and Nails because it contains a good amount of Biotin and is also a multivitamin.)
  • Keep nails short; file nails gently; avoid nail trauma (such as using them to open packages or remove lids from cans).
  • For soft nails – use Nailtiques 2 Plus Lacquer or Sally Hansen Advanced Hard as Nails Strengthener
  • Use nail polish remover that does not contain acetone.

Visit the CDC for more tips on proper hand washing techniques.

Image by Martin Slavoljubovski from Pixabay

How to Make the Outdoors Your Gym

Outdoor Gym
Adobe Stock/Dudarev Mikhail

Even the most basic gym should have all the equipment needed for a complete workout, so why does it often feel so lacking? We drag our feet through the front door, push out a couple sets of bench press, bore ourselves on the treadmill for 15 minutes and then leave. Only the most dedicated gym rats can make it through those places without going crazy. There has to be a better way.

Believe it or not, there was a time when there were no gyms and humans were all in much better shape, but over the centuries our sedentary lifestyle has caught up to us and now there's nothing left but to do the bare minimum at the gym each week. But if you just stepped outside you would see a world just waiting to be your natural gym.

If you're ready to step out of the globo-gym and embrace the outdoors, here are some great places to get started.

Trail Running

Trail running grew from niche hobby to popular sport thanks to events like Ragnar, which give trail runners a place to socialize and compete (though must run for non-competitive fun) across some of the most scenic trails in the country. But if you don't live near the national parks of Utah or the redwood forests of Northern California, chances are there is still a trail waiting for the tread under your shoes.

Check with local parks to find good trails, and grab some of the few essentials for an exhilarating and challenging workout. A good pair of trail running shoes from Merrell, Salomon, or La Sportiva offer the support and traction needed for rugged terrain and a hydration pack from CamelBak or Osprey will provide plenty of water on the trail.

Stadium Climbs

We all don't have the luxury of climbing the steps at the Los Angeles Coliseum, but every town with a decent high school football program also has a stadium that can double as the perfect outdoor gym — and running up the stairs is just the beginning. There are a variation of different elevated push-ups you can do thanks to the different heights of the bleacher seats. And when it comes time to run the steps, add some variety to your stride by skipping a step, two-stepping (when both feat touch each step before moving on) or broad jumping steps. This provides a killer cardio session while also adding in great footwork.

Competitive Shooting

Target and sport shooting is a big part of outdoor life, but it doesn't do much for physical fitness outside of hand-eye coordination. But there is a new activity growing in popularity that tests accuracy and endurance.

The "3 Gun" competitions require you to quickly navigate a course and shoot targets with a shotgun, handgun and rifle. It's tons of fun for anyone who loves to shoot and requires more movement than traditional target shooting. If you need to purchase guns for sport shooting, check local and online retailers for their selection of firearms.

Park Workouts

If you think park workouts are a puny alternative to a real gym, think again. Monkey bars might be fun and games for kids, but they can deliver serious muscle building and toning for adults. The various bars and rings found in parks and playgrounds are perfect for pull-ups, dips, muscle ups and other body movements that will build grip strength, improve mobility and target muscles that you might neglect in a tradition free weight gym.

Jim Burch is a copywriter from Phoenix and avid admirer of alliteration. His goals are to hike the Pacific Crest Trail, see all 30 baseball stadiums, and eliminate the improper use of "literally," but he figuratively can't even.

Raw Juice Shots: Nature's Delicious Immunity Boosters!

In these uber-chaotic times, when stressors of economic uncertainty, food insecurity, social distancing, the expanding global pandemic, and media bombardment of incessant doom & gloom abound, our immune system is being challenged. Why?  When we’re stressed, the immune system’s ability to fight off foreign invaders such as bacteria, viruses, parasites, and cancer cells is reduced.  Our immunity shields are lowered thus we’re more susceptible to serious illnesses.  We’re often in a steady state of fight or flight, adrenaline is pumping all too often, we’re deeply fatigued, and our body’s stores of stress-reducing nutrients such as vitamins B and C, and calming minerals such potassium, calcium, and magnesium are being consumed at an accelerated rate in order to help us cope.  Additionally, the stress hormone corticosteroid can suppress the effectiveness of the immune system by lowering the number of lymphocytes—white blood cells that are part of our immune defense and act to recognize antigens, produce antibodies, and destroy cells that could cause damage.

To help shore up our immune system and strengthen its protective shields, we need to get ample, restful sleep, fresh air, regular exercise, sunshine (lots of vitamin D), laughter (it’s great medicine), lots of self-care (warm, fragrant baths, aromatherapy massage, foot rubs, meditation time, etc.), plus consume a diet that’s loaded with vital nutrients.  So, with this blog, I’m going to share a couple of recipes that I use to nutritionally boost my immune system . . . in a most delicious way!  Raw juice shots are small, uncomplicated, quick-to-make, nutrition-packed, energy elixirs, usually a half-cup of liquid or less per serving, that deliver a rapid shot of power and quickly digested vitamins, minerals, potent antioxidants, and other phytochemicals. They’re the perfect afternoon pick-me-up for both adults and children.

If you enjoy these recipes, additional raw shot elixirs are available in my best-selling book, Raw Energy In A Glass: 126 Nutrition-Packed Smoothies, Green Drinks, and Other Satisfying Raw Beverages to Boost Your Well-Being.

Try more recipes from Stephanie's book: 

raw juice shots in glasses

Morning Power Shot Recipe

This recipe—a reader favorite—is my version of a spicy, ginger-flavored lemonade. Ginger root is a pungent, moderately hot herb that enhances energy by increasing circulation throughout the body.  Combined with a pinch of cayenne and vitamin C-rich lemon juice, this blend enlivens the senses; provides a rosy glow to the complexion; warms the body from head to toe; helps relieve indigestion, constipation, and motion sickness; clears sinus and respiratory congestion; eases the pain of arthritis; and even freshens breath.  I guarantee this tasty, powerful shot will give you a bigger energy boost than you’d get from a shot of espresso – sans the caffeine jitters!


- 1/2 cup purified water
- 2 teaspoons ginger root, peeled, very finely minced
- 2 teaspoons raw honey (more if you want it sweeter)
- Pinch of cayenne pepper powder

To Make The Power Shot:

  1. Heat the water to just shy of a simmer in a very small saucepan. Remove from heat.
  2. Put the lemon juice, ginger root, honey, and cayenne in a medium-size mug and then pour in the hot water. Stir to blend and allow the mixture to steep for a few minutes.  The longer it steeps, the stronger and more potent the ginger becomes.
  3. Drink quickly, ginger bits and all, when the juice blend is comfortably warm. Feel the hot energy coursing through your veins!

A good source of: antioxidants, vitamin C, potassium, folate, and natural sugars

Yield: 1 serving

Deep Purple Vibrations Shot Recipe

A feel-good, look-good drink if there ever was one!  Simply made using only dark purple, antioxidant-rich grapes blended with tart lime juice, it will quench your thirst, lift your energy, and, with abundant natural sugars, satisfy a raging sweet tooth.  Most kids love this drink, especially if you give it a goofy name, like Purple Monster Juice.  Beats a box of pasteurized juice any day!

Highly alkaline (stress makes your body acidic) and energetically cooling, grapes will help the body to eliminate excess heat and acid. Enjoyed on a regular basis, the anti-inflammatory action will help soothe achy joints, too.


- 1 cup dark purple, seedless grapes
- 1 tablespoon fresh lime juice
- Pinch of sea salt (optional)

To Make The Power Shot:

  1. Place the grapes, lime juice, and salt, if desired, in a high-powered blender and blend on high until smooth and frothy, about 30 seconds.
  2. Serve immediately, complete with all of the fiber, as I do, or strain through a mesh strainer to yield a more clarified beverage. Mix with a splash of carbonated water to make a natural, yummy sparkling soda!

A good source of: antioxidants galore, plus vitamin C, iron, potassium, phosphorus, magnesium, boron, natural sugars, and fiber (if you don’t strain it out)

Yield: 2 small servings

Recipes excerpted from, Raw Energy In A Glass: 126 Nutrition-Packed Smoothies, Green Drinks, and Other Satisfying Raw Beverages to Boost Your Well-Being, (c2014 by Stephanie Tourles). Used with permission from Storey Publishing.

Finding Peace in Nature During the COVID-19 Social Distancing

Adopt the pace of nature; her secret is patience.               
-Ralph Waldo Emerson

vase of daffodils on rustic wood table

Inside of our homes, workplaces, schools and cars the air is thick with the moment to moment news of COVID-19. In this confinement, our minds become filled with scattered thoughts, our breaths become shallow and our bodies tense.

While we need to understand what is happening in and around the world and certainly within our communities, we also need to take care of ourselves and boost our immune systems in order to stay healthy and do our part to stop the spread of the virus.

During times of suffering, challenge or loss, when my insides have felt heavy and stagnant, and my mind smothered by thoughts or fears, I chose the elixir of life; the spacious and peaceful natural world. I gave myself this healing gift today. I returned home from a busy day only to hear the ping of texts and the noise of the television scattering the latest closures, containments and opinions. I walked out on the commotion and into the quiet balance of nature. I took in a deep, cleansing breath of  fresh air and I intentionally felt the warmth of the sunshine on my face. A lovely calm billowed throughout my body. An hour-long walk with my dog was a simple antidote that allowed my mind to clear and my body to settle.

During this time of uncertainty, try something new that brings you outside. Plant a pot with fresh flowers that you can see from inside your window. The colorful sight will bring you joy and having your hands in the dirt while planting will bring a sense of grounding. Local garden centers are now selling cole crops or cool weather vegetables, which means you can get outside and plant a small plot or even a pot of fresh, organic lettuces, kale, arugula and more! Having the ability to grow and harvest your own fresh vegetables, especially now, is so rewarding and nourishing! After you harvest your first delicious bowl of fresh greens, take note that lettuce, arugula and kale are the gifts that keep on giving! Once you cut and enjoy your first pick, these plants will continue to grow and bring another bowl of bountiful nutrients! I call these “cut and come again veggies!” If you simply don’t have the outdoor space to plant and grow your own vegetables or flowers, you can always pick up a daffodil plant at your local grocery store and keep it on your counter to bring you a dose of sunshine and color!

Remember that our children, young or adult, pick up on our stress and we all know that stress attacks our immune systems. This is another important reason to take it outside and enjoy each other’s company while soaking in some sun in the open air. Enjoying walks together, exploring that park that has been on your list to visit or having fun with a treasure hunt in nature are all ways to create memories and share some beneficial bonding time. Simply getting into the habit of walking every day and encouraging each other by walking together, we boost our immune systems. An act so simple yet so healing and renewing should not be taken for granted, take a walk and give yourself the gift of health and a quiet mind.

Step outside and allow the wonder and ease of nature to lift you out of the weight of the world. Catch your breath, slow it down, shift your thoughts into a place of healing harmony. Find your balance in the breeze or in the song of a bird. Let your calmness outwardly resonate so others around you feel the calm. Smile at people as you pass by, this small gesture of kindness can bring a needed sense of peace and comfort to others.

Be well in your body and your thoughts.

Julianne Haycox is the author of the new memoir Conversations with Grace (Koehler, March 2020), a book of inspiration and personal growth. For more, visit her website, and connect with her on Facebook and Instagram.

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