DOWNLOAD Mask Design 8 Instructions Here.
Mask Design 8 starts with the principles of Mask Design 7. Watch the Mask Design 7 video below.
Design 8 is a 3-ply quilter’s cotton (tightly woven cotton) with no filter pocket. Earlier in the pandemic, we were experimenting with home-crafted designs and filter materials. Now, it is possible to simplify and just make sure the mask is snug and well-fitted. We use the adjustable ear-loop elastics
References
This instructional is for a home-sewn fabric face mask with a filter pocket. I’ve found that people like different types of attachment (e.g. elastic, ties, etc.). I’m leaving the “how to attach to your face” out because the comfort-value varies so greatly. For myself, I’ve used guyline and cordlocks. DO make sure your attachment is quick, easy-on-easy-off, and doesn’t get tangled in your hair. You don’t want to contaminate everything.
The choice of filter-insert is also up to you. Check out the references section at the bottom of the page. When you Google for filter materials, beware of HEPA bags/filters and Filtrete filters because they are not guaranteed to be safe to breathe through (e.g. might have chemicals or fiberglass fibers).
References
DOWNLOAD Small-Medium Size Mask Design Here.
DOWNLOAD Medium-Large Size Mask Design Here.
This is my 6th mask design. My criteria was: easy to sew on a machine or by hand; have a filter pocket; no elastics because at the time of this posting, all elastics are sold out online; be versatile; be durable.
Download the mask templates. Print and cut out the templates. I suggest you transfer the templates onto a thin cardboard. I just used manila folders. Tape the right and left halves along the midline (blue color).
Printing tip: Be sure to print the PDF “at actual size”. Don’t “shrink” or “print to fit media” because that alters the actual size. Use the 1×1” square as a reference to make sure the print is to the correct scale.
Use the template and cut out two pieces of fabric. You should have two rectangles.
Along the long side, fold the “A” edge down to meet the “B” line. That should create a 1 cm fold-over along the top-long-edge of the rectangle and also along the bottom-long-edge of the rectangle. Pin and iron this foldover. It is crucial that you iron it down to make sewing easier. I didn’t have an iron so I just used my hair flat-iron. You can also use a heated frying pan or pot as an iron. Sew (with a machine or by hand) these two top and bottom “hems”. You should have top and bottom “finished edges” and left and right side “raw” edges.
Place the two pieces of fabric “right-sides” together (the “right sides” of the printed fabric facing each other). The wrong-sides of the fabric should be facing you (and if you flip it over you should also see a “wrong-side” of the fabric).
The filter pocket will be between the arrows in the pattern. That is the red color line segment from P1 to P0 to P1. DO NOT Sew along this [red] line. That needs to left open so that you can flip the fabric inside-out and also for a filter material (e.g. blue disposable shop towel) to be inserted if desired.
Leaving the red line open, sew along all the other edges. You can think of it as a pillow case. If you’re using a sewing machine remember to backstitch each time you start an edge to make the sewing secure.
Tip: I’m a novice on the sewing machine. Along the short-sides of the rectangle, I used a ruler to draw a 1 cm margin which is [sight] line C in the pattern. I use that line to align to the foot of the sewing machine so that I could sew straight. However, do not sew ON the C-line. If that helps you, go ahead and do it.
Using the filter opening (red line in the pattern), flip the mask inside-out. If you’re using a patterned fabric, you should now see the “right” sides of the pattern. Iron this rectangle down.
Now we are making the cord pockets along the short sides of the rectangle (e.g. the left and right edges). Fold the right edge toward the midline to create a 1.5-2.0 cm fold-over. This will create a pocket so that you can run the cord (1.8-2.0 mm guyline reflective cord) through. If you are using a larger diameter cord, then you will need a larger pocket. Do the same thing to the left edge.
Measure 140 cm (55 inches) of cord. Heat seal the ends of the cord. Tape one end of the cord to fine crochet needle (e.g. or knitting needle). Thread the cord through as shown in the diagram below. When you’re finished, both ends of the cord should be on the side of the filter pocket; the “U” should be on the bottom side. Attach the cord lock and tie knots at the ends of your cord.
You can create a nose-piece for a snug fit. I used sculpture wire but other materials are (not limited to): paper clips; twisty-ties (although the durability is questionable once you throw the mask in a couple of wash cycles); solid core copper wire (you’ll need to strip the vinyl casing); aluminum prongs from file-folders. Whatever metal you use, you can sew it into the lip of the filter pocket (see my video).
References
The Olson Mask Pattern was created by Clayton Skousen & Rose Hedges (Unity Point Health from the handout). Please also refer to their webpage here. I’ve also embedded their YouTube Video at the bottom of this post. Please refer to their excellent video.
With my novice sewing skills (I literally just bought a novice machine off Amazon for $87, Brother XM2701), I just couldn’t manage sewing “on a curve”. That is, I lack the hand-eye-foot coordination to sew along the curve of the Olson pattern.
I’ve created a pattern that just has straight lines (reduces the learning curve for sewing curved shapes on the sewing machine) for those of you who may be new to sewing, like me. Follow the same written instructions from the Olson mask.
No elastics?! Yeah…It is nearly impossible to get any until mid-May or June. Use piping, bias tape, ribbon, shoes laces, etc. We’re going to have to go old school where they used ties instead of elastic ear-loops.
Printing tip: Be sure to print the PDF “at actual size”. Don’t “shrink” or “print to fit media” because that alters the actual size. Use the 1×1” square as a reference to make sure the print is to the correct scale.
Iron! When the instructions tell you to fold the cloth over 1/4 inch, you can use a pin and an iron to make that edge flat before sewing. I don’t have a clothes iron, so I just used my hair flat iron. No hair flat iron? Just heat up a flat bottom pan/pot on the stove and press out the fabric that way. It is worth it to get the edge pressed BEFORE putting it through the sewing machine!!
Key! I used a pencil to draw a line/edge so that I could use that as a sight reference to align the sewing machine foot. This way I can get a more consistent 1/4 fold sewn so that your sewing doesn’t look like you were sewing drunk! If you are not used to sewing, it’s kinda tricky to know exactly where that needle is going to fall. It is just like operating a band saw or scroll saw. Use your dominant eye to sight the line.
(Plantae, Tracheophytes, Angiosperms, Monocots, Liliales, Liliaceae, Lilioideae, Lilieae, Lilium sp.).
Members of the genus Lilium. are considered “true lilies”. Other flowering plants with “lily” in their name but not from the genus Lilium are not true lilies (daylilies, peace lilies, canna lilies, water lilies, toad lilies, and calla lilies). Butterflies are attracted to lilies, but these flowers are toxic for cats and dogs. Natural pests include the lily beetle and deer. Asiatic species have some amazing and very interesting colors plus distinctive markings like spots. The Oriental species are known for their strong fragrance. Longiflorum lilies are popular during Easter.
Lilies have large flowers and grow from bulbs. The flower has 6 trumpet-shaped tepals–3 on the bottom and 3 on top (top flowers rotated so that all 6 flowers are visible. These lovely flowers range in colors from orange, red, pink, white, and yellow. Lilies do well in both full and part sun in hardiness zones 4-8.
They prefer well-drained loamy soil (1 inch of rain per week). Lilies grow from 2-4 feet–one flower per one shoot per one bulb. Lilies can also grow in containers, but it is important that the soil be well-drained and that the plant gets enough sunlight. It is probably better to plant them outdoors eventually. Since the flowers are big and top-heavy, be sure to plant the bulb 7-10 inches deep into the soil.
Depending on the species of Lilium, different parts are used for different medicinal/therapeutic purposes. The flowers, leaves, stem, and root may be harvested.
Lilium candidum aka. Madonna lily has historically been harvested for its beautiful flower and also for the medicinal properties of its bulb/root: treatment for burns; ulcers; inflammations; wounds (especially with pus); analgesic properties; (Özen, Temeltaş, & Aksoy, 2012; Patocka, Navratilova, & Yokozawa, 2019). Patocka et al. (2019) studied the ethanol extract of the flower and bulb finding flavonoids quercetin, isorhamnetin, and kaempferol.
Other studies identified various species of Lilium to have (but not limited to): carotenoids, saponins, sterol alkaloids, pyrrole alkaloids (lilalin, jatrophan), steroids (beta-sitosterol), acylglycerols, phenylpropanoids, and tannins (Wang et al., 2019). Lilium sp. have been used for anti-tumor, hypoglycemia, antibacterial, anti-inflammatory, hypolipidemia, attenuating blood sugar, antioxidants, anti-depression, and anti-fatigue (Wang et al., 2019).
References
Download large high-resolution poster here (PDF).
Hibiscus (Plantae, Malvales, Malvaceae, Malvoideae, Hibisceae, Hibiscus L.).
Can you believe that there are approximately 679 species of Hibiscus? Wow! Hibiscus are tropical deciduous shrubs/trees that can grow as big as 15-18 feet tall with 3-8 inch diameter flowers. Typical flower colors range from white, yellow, peach, orange, red, and purple. Hummingbirds and butterflies are attracted to these flowers.
Hibiscus are a tropical plant–loves heat, moisture (not “wet & soggy”), and full sun (certain species can still thrive in part-sun and part-shade). Hardiness zones 9-11 work well for this plant. They like 1″ of rain per week, but the soil (preferably loamy, or a good potting mix if planted in containers) should be well-drained. They can be grown in a pot as well. For planting in the ground, give each plant about 3-6 feet of space.
Hibiscus do well in a tropical climate or one that “mimics” a tropical climate. Temperatures ranging from 60-85 degrees F are great, but they will need protection if the temperatures dip below 32 degrees F. If they’re planted in a pot, that’s the time to take them inside.
Hibiscus are a type of plant that needs extra nutrients in order for them to bloom. A high-potassium fertilizer in the summer as a diluted liquid fertilizer once a week or a slow-release fertilizer once a month is appropriate. You don’t need fertilizer in the winter.
For information on propagating Hibiscus, www.gardeningknowhow.com (listed in the references) has a great article which includes tips on how to propagate from cuttings vs. seed.
Natural pests include aphids, mealybugs, white flies, thrips, gall midge, spider mites, and hibiscus beetle. Some of these insects will cause the bud to die/fall off before being able to bloom. You can use sticky traps and some organic control methods to try control infestation.
Some popular species to try grow at home include: Hibiscus sabdariffa (red flowers cultivated for many uses), Hibiscus rosa-sinensis Linn, Hibiscus sinensis, & Hibiscus rosa-sinensis.
The hibiscus flower petals, calyces, and leaves are harvested for a variety of uses including teas (“sour tea” for its tart taste) and topical applications. The petals make a lovely red tea color but oftentimes the calyces will be the main ingredient of herbal teas. Hibiscus-ginger is a popular tea blend.
Side Note. Let’s digress into a bit of botany. A sepal is the outermost protective part of a flower/bud. Multiple sepals = calyx. The plural of calyx is calyces. See the figure below.
Traditionally, Hibiscus have been used for: antioxidant; GI distress; hypertension; fever; bacterial infection; antimicrobial properties; inflammation; constipation; cold symptoms; insomnia; contraceptic; diuretic; cough; nerve diseases; cardiac issues; attenuating/modulating blood lipids, and attenuating/modulating blood sugar (Khristi & Patel, 2016; Herranz-López et al., 2017; Lyu et al., 2020). The red Hibiscus rosa sinensis L. (aka red Hibiscus) and Hibiscus sabdariffa are favored in herbal medicine.
Red Hibiscus studies have shown that the following phytochemicals present are (but not limited to): tannins; flavonoids; steroids; alkaloids; saponins; phenols; and proanthocyanidin (Khristi & Patel, 2016). Cyanidin-3,5-diglucoside, cyanidin-3-sophoroside-5-glucoside, quercetin-3-diglucoside, cyclopeptide alkaloid, cyanidin chloride, quercetin, hentriacontaine, riboflavin, ascorbic acid, and thiamine were so found in red Hibiscus (Khristi & Patel, 2016; Herranz-López et al., 2017).
Hibiscus petals were found to contain (but not limited to): cyanidin diglucoside; flavonoids; thiamine; riboflavin; niacin; and ascorbic acid. Leaves and stems were found to contain (but not limited to): beta-sitosterol; stigmasterol; taraxeryl acetate; and 3 cyclopropane compounds (Khristi & Patel, 2016).
Lyu et al. (2020) studied the phenolic compounds in Hibiscus sabdariffa and found neochlorogenic acid, cryptochlorogenic acid, rutin, rutin isomer, isoquercitin, kaempferol-3-O-rutinoside, kaempferol-3-O-glucoside, quercetin, quercetin isomer, and kaempferol. Phenolic and polyphenolic compounds help protect the body from oxidative stress.
References
Cinnamomum sp. from the family Lauraceae is a tree whose bark is harvested and dried to produce the cinnamon oil, cinnamon sticks, and cinnamon powder. Cinnamomum verum (aka Cinnamomum zeylanicum), native to Sri Lanka, is called the true cinnamon tree or Ceylon cinnamon. Ceylon is the highest grade of cinnamon. Cinnamomum burmanni (aka Indonesian cinnamon, Korintje cinnamon, Padang Cassia) is the cheapest and most common type of cinnamon (you’re most likely to see in the stores and in powder form). Cinnamomum loureiroi (aka Saigon cinnamon, Vietnamese Cassia, Vietnamese cinnamon) is found in Southeast Asia. Cinnamomum aromaticum is commonly known as Cassia cinnamon or Chinese cinnamon. It is found in Southeast Asia, southern China, and Myanmar.
Cinnamomum sp. is a rather short-lived evergreen–about 10 years. A mature tree grows to about 20 feet, but you can grow them 3-8 feet in containers. The cinnamon tree likes full to partial sun, humidity (regular rainfall like in a jungle environment), and well-drained soil that has a higher percentage of sand and silt. It grows in the USDA zones 9-11. White or green flowers (panicles or branched inflorescences) bloom in the summer.
The cinnamon tree may be harvested starting at 3 yrs old. The orange inner bark of the cinnamon tree is used to make oils, cinnamon sticks like you see in stores, and cinnamon powder. The branches can be harvested, and the tree can be cut down to the stump. The bark of the main trunk is harvested while the leaves, branches, and roots can be distilled to make cinnamon oil and essential oil preparations while oleoresins can be made via solvent extraction (Muhammad & Dewettinck, 2017).
The remnants of the cinnamon flower yield a sweet berry (aka Cassia berry) which can be used in jams/compotes or dried for tea. You’ll have to keep an eye out for them because birds love the berries! The berries (seeds inside) may also be kept to grow new plants.
Cinnamon has been used for (but not limited to): GI distress; toothaches; colds; high blood pressures; dermatitis; and menstrual issues (Singletary, 2019). Cinnamon oil concentrate has an anesthetic/analgesic effect. Bioactive components are: cinnamaldehyde (bark); cinnamic acid; coumarin; linlool; eugenol (leaf); caryophyllene; pholyphenolpolymers; and protective properties against inflammation, oxidative stress, microbials, metabolic syndrome, high blood glucose, and high blood lipids (Ranasinghe & Galappathythy, 2016; Muhammad & Dewettinck, 2017; Singletary, 2019). In Ayurvedic medicine, cinnamon has been used for digestive, respiratory, and gynelogical issues (Ranasinghe & Galappaththy, 2016).
Cinnamon was able to prevent food from spoiling via microbial activity (Muhammad & Dewettinck, 2017). Cinnamon also exhibited antibacterial properties against: B. subtilis, S. aureus, B. cereus, E. coli, S. typhi, and P. aeruginosa (Muhammad & Dewettinck, 2017). Cinnamon also has antifungal properties against: Aspergillus, Fusarium, and Penicillium (Muhammad & Dewettinck, 2017). The essential oil from C. zeylanicum (500 ppm) inhibited growth of select species from Streptococcus, Enterococus, Acinetobacter, Enterobacter, Klebsiella, Proteus, Mycobacterium, Clostridium, Listeria, and Candida (Muhammad & Dewettinck, 2017). The most important bioactive compounds for antimicrobials were cinnamaldehyde, eugenol, linalool, limonene, and citral (Muhammad & Dewettinck, 2017).
When used moderately, cinnamon is generally safe. Coumarin (C9 H6 O2, 2H-Chromen-2-one) is an aromatic compound that can be toxic to the liver (Singletary, 2019). Levels of coumarin vary by species but generally less than 0.01 g per 1 kg of plant matter in C. zeylanicum, and 3.6 g per 1 kg of plant matter in C. cassia (Singletary, 2019).
References
Muhammad, D. R. A., & Dewettinck, K. (2017). Cinnamon and its derivatives as potential ingredient in functional food—a review. International journal of food properties, 20(sup2), 2237-2263.
Ranasinghe, P., & Galappaththy, P. (2016). Health benefits of Ceylon cinnamon (Cinnamomum zeylanicum): a summary of the current evidence. Ceylon Medical Journal, 61(1).
Singletary, K. (2019). Cinnamon: Update of Potential Health Benefits. Nutrition Today, 54(1), 42-52.
Calendula officinalis are sometimes known as “pot marigold” (of the genus Tagetes and the same family Asteraceae). Don’t get confused! “Pot marigold” are different from other garden marigolds. Calendula officinalis range from bright yellow to deep orange.
Calendula officinalis (considered an herb) love the sun. You can grow them indoors or outside (after the last frost). It takes 45-60 days for the plant to mature from a seed. Their blooms are usually 2.5-4 inches in diameter and the plants are 18-24 inches tall. They like full sun but can also grow in partial shade in garden beds or containers. Be sure to allow adequate space between plants. C. officinalis (a perennial) grows in USDA hardiness zones 7-11. However, it is often grown as an annual in zones 2-11.
The flowers and leaves (spicy) are both edible. Sometimes they are added to butter (for color) or soups. They may also be used in salves and lotions.
Calendula officinalis has been used for wounds, burns, and rashes. If harvesting for the oils, be sure to clip the whole bud as the oils are mostly in the involucres (bract, whorl). C. officinalis has been used for: antioxidant; antibacterial; anti-fungal; antiseptic; anti-HIV; antiviral; anti-edematous; fevers; gastritis/gastro-protective; insecticidal; heart rate decreasse; cardio-protective; hypotension; jaundice; rheumatism; mucous membrane inflammations; and vomiting (Alnuqaydan, Lenehan, Hughes, & Sanderson, 2015; Baskaran, Marigold, Marigold, English, & German, 2017; Chaleshtori, Kachoie, & Pirbalouti , 2016; Miguel et al., 2016).
The essential oil of C. officinalis was found to have an effect against B. subtilis, E.coli, S. aureus, P. aeruginosa, K. aerogenes, E. faecalis, K. pneumonia, and C. albicans (Chaleshtori et al., 2016; Baskaran et al., 2017 ). A tincture preparation of C. officinalis had suppressive effects in vitro against herpes simplex, influenza A2, and influenza APR-8 (Baskaran et al., 2017). A preparation of chloroform extract of C. officinalis had inhibitory effects on HIV-1 replication and HIV-1 reverse transcriptase (Baskaran et al., 2017). Chaleshtori et al. (2016) noted that the bioactive compounds in C. officinalis were: “triterpenoid like calendulaglycoside, triterpenoid saponin like faradiol, asorhamnetin3-O-neohesperidoside, quercetin and isorhamnetin” (p. 520).
Calendula officinalis has active compounds: steroids, terpenoids, triterpenoids, phenolic acids, flavonoids, and caretenoids (Miguel et al., 2016). Oxalic, citric, and fumaric acids were found in C. officinalis along with alpha, beta, and gamma tocepherols–about 23 mg of tocepherols per 100 g of plant dry weight (Miguel et al., 2016).
References
Alnuqaydan, A. M., Lenehan, C. E., Hughes, R. R., & Sanderson, B. J. (2015). Extracts from Calendula officinalis offer in vitro protection against H2O2 induced oxidative stress cell killing of human skin cells. Phytotherapy research, 29(1), 120-124.
Baskaran, K., Marigold, C., Marigold, G., English, P. M., & German, B. (2017). Pharmacological Activities of Calendula officinalis. International Journal of Science and Research, 6(5), 43-47.
Chaleshtori, S. H., Kachoie, M. A., & Pirbalouti, A. G. (2016). Phytochemical analysis and antibacterial effects of Calendula officinalis essential oil. Biosciences and Biotechnology Research Communication, 9(3), 517-522.
Miguel, M., Barros, L., Pereira, C., Calhelha, R. C., Garcia, P. A., Castro, M. Á., … & Ferreira, I. C. (2016). Chemical characterization and bioactive properties of two aromatic plants: Calendula officinalis L.(flowers) and Mentha cervina L.(leaves). Food & function, 7(5), 2223-2232.
Download large diagram here (PDF).
Each of the colored circles represents an aspect of life (e.g. career, family/friends/social). There are ten tick marks starting from the center (zero) to a colored circle. Reflect upon each area of life and use the tick marks to mark your fulfillment/satisfaction in that area of your life. Then connect your “dots”. What shape does it look like? Is your “life wheel” balanced (then it should look more like a circle)? Are there areas that you might want to improve in order to reach a greater sense of fulfillment/satisfaction? How might you start making small changes to achieve more meaningfulness—a greater sense of purpose?
Now here’s a blank “life wheel” (see PDF). You can use this exercise to help you map out any area of life or project or goal. The idea is that the colored circles represent a facet/dimension of something (e.g. life). Perhaps “school” is at the center of the wheel and each of the colored circles represent some aspect of school (e.g. clinical skills, anatomy, public speaking, etc.). Self-reflection can help you identify your strengths and areas for growth.
