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Christopher Walton
6 years ago
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Cold & flu season isn t fun... Thus, we want to care for ourselves and our families in nourishing, natural ways that help us fight infection before they overtake us - and heal quickly when they do.

2 Cold & flu season isn t fun... Thus, we want to care for ourselves and our families in nourishing, natural ways that help us fight infection before they overtake us - and heal quickly when they do. Thus, this little printable is to share just a few of my favorite ways to build immunity and fight off colds, coughs, sniffles, flus, and other nasties through the winter season. I hope it serves you well! To your best wellness and to joy-filled homes, IMPORTANT NOTES Please remember, ANY COUGH THAT: lasts more than a week, especially if coupled with a fever is accompanied by a whooping sound has swollen tonsils with white dots and feels like you re swallowing glass brings up blood or thick yellow or green mucous needs to be seen by a doctor, naturopath, or other medical professional. Most coughs are harmless and annoying, but some can be the first signs of something much more severe and in some cases are highly contagious and need to be treated quickly. And of course, remember to NEVER FEED HONEY TO AN INFANT UNDER 12 MONTHS OLD.

3 Prevention & First Response Remedies ELDERBERRY SYRUP 2/3 cup dried elderberries 3 1/2 cups water 2 inches fresh ginger, sliced into coins 2 cinnamon sticks 1 teaspoon whole cloves 1 cup raw honey Add all ingredients except honey to a medium, heavy-bottomed saucepan. Bring to a boil, then reduce heat to medium. Let simmer until reduced by half, 3-4 hours, stirring occasionally. Remove from heat and strain liquid. Wipe saucepan clean, then return liquid to pan. Place over low heat, add honey, and whisk until honey has melted and the mixture is homogenous. Store in airtight container and refrigerate for up to one month. DOSAGE: For cold and flu prevention, take 1/2-1 teaspoon daily for kids and 1/2-1 tablespoon daily for adults and children over 13. When fighting cold or flu, take the prevention dosage every 2-3 hours. ECHINACEA TINCTURE Echinacea is known for stopping colds and flus in their tracks when taken at the very first sign of symptoms, so this is well worth having on hand! FIRE CIDER 2 organic jalapeño peppers, minced 1/2 teaspoon black peppercorns 2 tablespoons dried thyme 1/2 cup peeled and shredded fresh ginger 1/2 cup peeled and shredded horseradish root 1/4 cup peeled and shredded turmeric root OR 1 tablespoon ground turmeric 10 large garlic cloves, grated 1 medium red or white onion, finely chopped zest and juice from 1 organic lemon 1 cup raw apple cider vinegar + more as needed 1/4 cup raw honey + more as desired Place the jalapeños, peppercorns, thyme, turmeric, ginger, horeseradish, garlic, onions, and lemon in a quart-sized canning jar in the order listed. Pour over the apple cider vinegar, making sure that the liquid covers the solids by AT LEAST one inch. Add more vinegar if necessary. Cover the mouth of the jar with a piece of parchment paper or waxed paper (to keep the vinegar from touching the metal) and screw on the lid. Shake well. Store in a dark, cool place for one month and shake daily. After one month, strain out the pulp into a large bowl, squeezing as much of the liquid as you can from the pulp. Add the honey, then stir until the honey has dissolved into the mixture. (Warm the honey slightly ahead of time to soften, if necessary.) Taste and add more honey as desired. Fire cider should taste hot, spicy, and sweet. Pour into a clean jar for storage. Store in the refrigerator for 3-6 months. 1/4 cup dried echinacea root 1 1/2 cups vodka, at least 80 proof (40% alcohol) Place echinacea root in a clean, dry pint jar. Pour over the vodka, then seal tightly. Let sit in a cool, dark place for one month. Shake daily. After one month, strain out the herbs and pour tincture into dark bottles to store. Label well. DOSAGE: Take 1/4-1/2 teaspoon (children) or 1 teaspoon (adults) 3-4 times daily at the first sign of symptoms. DOSAGE: Ingesting 2-3 tablespoons daily through is a great preventative. When a cold or flu hits, take 2-3 tablespoons every 2-3 hours. Drink it straight up from a shot glass Drink it as a tea - Add the fire cider to a mug and top up with boiling water. As you sip, the steam will also help relieve congestion. Make it into soup - Blend it with chicken bone broth and a sprinkle of sea salt and parsley Dilute in juice Stir the fire cider into a Vitamin C-rich juice, such as pineapple or orange

ORANGE TROPICAL TURMERIC SMOOTHIE DETOX SMOOTHIE serves 2 a large handful dark leafy greens (2-3 stems of leafy kale, 5-6 stems lacinato kale, 1 very large handfuls of spinach, etc - this doesn t

4 ORANGE TROPICAL TURMERIC SMOOTHIE DETOX SMOOTHIE serves 2 a large handful dark leafy greens (2-3 stems of leafy kale, 5-6 stems lacinato kale, 1 very large handfuls of spinach, etc - this doesn t have to be an exact measurement by any stretch of the imagination) 2 cups raw milk or coconut milk (more if the smoothie becomes too thick) 2-3 stems fresh mint, more as desired 2-3 cups dark berries, pineapple, or mango 1/2 banana, underripe or perfectly ripe 1 avocado or 2 tablespoons coconut oil 1 heaping tablespoon ground flax seeds 1 teaspoon matcha or 1/2 cup brewed green tea 1/2-inch stem of ginger, peeled and grated 1 handful romaine or 1/2 a cucumber, peeled (optional) Place all ingredients in a blender, making sure the milk and leafy greens are on the bottom. Blend until smooth, seconds. Serve immediately. If you have access to organically grown citrus, feel free to throw at least one peel into the smoothie as well - there s more Vitamin C packed in the peel and pith than in the juice! Just be sure to scrub the fruit well before using. Also, this recipe calls for collagen hydrolysate to provide extra protein to give the body energy when you re not feeling up to eating much else. serves 2 2 1/2 cups frozen organic pineapple 1 frozen organic banana juice from 3 large oranges or other citrus (approximately 1 cup) 1/2 cup whole milk (preferably raw) or coconut milk 1/2 teaspoon ginger powder 1/4 teaspoon turmeric powder 1 teaspoon vanilla extract 1-2 tablespoons raw honey (optional) 2 tablespoons collagen hydrolysate (optional) Add all ingredients into the blender. Blend until smooth, seconds. Serve immediately. First Response: Your Best Bet to Fight Infection GET PLENTY OF SLEEP! This does more for allowing your body to fight and repair than any other healing measure. DRINK PLENTY OF WATER to be flushing the dead disease cells and other detoxed items out of your body. FOCUS ON JUST A FEW SUPPLEMENTS in the first 24 hours after symptoms appear to boost immunity: cod liver oil, herbal tinctures, gelatin, and as much Vitamin C as you can stand. WASH YOUR HANDS to keep from spreading illness and to reduce reinfection. WANT TO KNOW OUR MOST RECOMMENDED HERBS AND ESSENTIAL OIL RESOURCES? Check out (This link may occasionally & temporarily redirect to special offers.)

Cough & Sniffles COUGH SYRUP 1/4 tsp cayenne pepper 1 tsp fresh grated ginger OR 1/4 tsp ground ginger 1 clove garlic, grated (optional) 2 Tbls raw honey 1 Tbls apple cider vinegar 2 Tbls water

5 Cough & Sniffles COUGH SYRUP 1/4 tsp cayenne pepper 1 tsp fresh grated ginger OR 1/4 tsp ground ginger 1 clove garlic, grated (optional) 2 Tbls raw honey 1 Tbls apple cider vinegar 2 Tbls water (optional) Place all ingredients in a small jar with a tight lid and shake to combine or whisk vigorously in a medium bowl. The mixture will stay fresh for several days, especially if stored in the refrigerator, but is most effective when made fresh every two days. Take 2-3 spoonfuls every few hours or as needed. CINNAMON COUGH SYRUP FOR KIDS 1 cup raw honey 1 tablespoon ground cinnamon Place honey in a bowl with enough room to stir vigorously. Add cinnamon and stir until homogenous - the cinnamon may be stubborn. If the honey is particularly stiff, warm just slightly to soften. CHOCOLATE COUGH SYRUP Lucky for chocolate-lovers, theobromine has been shown to be more effective than codeine in helping to calm coughs, so this cough syrup is more than a feel-good demulcent and cough suppresant. 1 cup raw honey 1/4 cup raw cocoa powder Place honey in a bowl with enough room to stir vigorously. Add cocoa powder and stir until homogenous. If the honey is particularly stiff, warm just slightly to soften. HONEY & LEMON SYRUP Mix raw honey and fresh lemon juice in a ratio of 1 tablespoon honey to 1 teaspoon fresh lemon juice. This soothes most sore throats and annoying coughs and provides a needed dose of Vitamin C. VITAMIN C POWDER 1 large navel orange = about 1/4 cup dried powder Select ORGANIC citrus that is free of bruises and blemishes, then wash the fruit VERY thoroughly. Remove the peels from the fruit, keeping as much of the pith as possible. Dry the peels (see options below). The peels are done when they snap and break when bent. TO AIR-DRY THE PEELS, tear them into dime-sized pieces and let them sit for 3-4 days out on the counter. TO DEHYDRATE THE PEELS in a food dehydrator, slice the peels into thin strips, then place them in a dehydrator at 100ºF for 6-9 hours (time will vary widely depending on the thickness of the peel and the size of the pieces). TO DEHYDRATE THE PEELS IN THE OVEN, place them on a baking sheet and set in a slightly warm oven set on the absolutely lowest temperature it has. At about 150ºF, the peels will dry in 1 1 1/2 hours, depending on the thickness of the slices. When dry, remove from the oven and let cool. When the peels are fully dry, place them in a spice grinder or blender and pulverize them into a fine powder. Store in an air-tight container in a cool, dark place for up to three months or in the freezer for up to six months. Stir into juices, smoothies, on top of yogurt, and other foods to combat the symptoms of cold and flu.

6 HOMEMADE HERBAL COUGH DROPS (AKA HOMEMADE RICOLA) 25 grams dried elder flowers (~2/3 cup) 15 grams dried horehound (~1/2 cup) 10 grams dried hyssop (~1/2 cup) 5 grams dried lemon balm (~1/4 cup) 10 grams dried spearmint (~1/2 cup) optional 1 cup water 1 1/2 cups honey 2-3 tablespoons olive oil Optional Ingredients: 10 drops peppermint essential oil 5 drops lemon essential oil 5 drops menthol 1-2 tablespoons butter 50 grams slippery elm bark powder (~1 cup) Stir water and dried herbs together in a large saucepan, then bring to a steady simmer over medium-high heat. Reduce heat to medium-low and continue to simmer, covered, for 30 minutes. Remove the decoction from the heat (yes, that s a word) and let sit until it s cool enough to touch. Strain off 1 cup of liquid, squeezing the herbs if necessary. Return liquid to the heat in a clean, wide saucepan. Add the honey and bring to a boil over medium-high heat. Stir frequently and continue to cook until the liquid reaches 300 (hard-crack stage), a process that can take more than 1 hour, depending on the size of your pan. Watch the syrup very carefully toward the end, lowering the heat if necessary and stirring constantly to prevent burning. If you smell scorching before the syrup has reached 300, stir in 1 tablespoon of butter to help stabilize it. Stir in the essential oils and the menthol (if using) just as the syrup reaches 300. Grease a baking sheet with the olive oil ahead of time and have it sitting at the ready. When the syrup is at hard-crack, pour the syrup into the baking sheet, and let it cool just until it can be handled by hand. Using greased hands, roll the syrup into lozenges and set aside on a lightly greased plate to harden completely. If you live in a very moist climate, your cough drops may weep. In that case, dredge them generously in slippery elm bark powder before moving them to long-term storage or change the recipe to use half honey and half brown rice syrup, which is less prone to softening when exposed to humidity. Store in an air-tight jar. Keeps for 3-6 months in dry conditions. HERBAL THROAT SPRAY FOR COUGH, COLD & FLU 2 tablespoons dried elderberries or elder flowers 2 tablespoons dried echinacea 2 tablespoons dried mint 2 tablespoons dried grated marshmallow root 2 teaspoons dried oregano 2 teaspoons dried horehound 2 teaspoons dried hyssop 1 teaspoon cayenne 1 stick cinnamon 1/4 cup boiling water 3/4 cup high-proof alcohol, such as vodka or rum (must be at least 80-proof [40%] and preferably above 100-proof) Raw honey Let sit in a cool, dark place for 1-6 months, shaking occasionally. The longer you let it sit the stronger and more potent the tincture will be. To bottle, strain well, then measure out enough to fill each bottle three-quarters full. Put this amount in a small cup and set aside. Place enough raw honey to fill the remaining one-fourth of each bottle in a small saucepan and heat very gently over low heat until thin but only warm to the touch, then add the tincture and whisk to combine well. Pour into the bottle(s), cap, and store in the refrigerator for up to six months. Label well. DOSAGE: Adults use 4-5 sprays every 2-3 hours as needed. Young children use 1 spray every 2-3 hours as needed and older children use 2 sprays every 2-3 hours. Do not use with children under 12 months of age.

7 Essential Oil Diffuser Blends TWO WAYS TO DIFFUSE ESSENTIAL OILS FOR HEALING: 1. Place oils in a cold-water diffuser and diffuse on intermittent setting or diffuse for minutes, then turn off for minutes, and repeat. 2. Boil water and pour into a large bowl. Add essential oils, place towel over head, and lean over bowl to inhale. Breathe over bowl for up to 10 minutes. CHILD S JOY 2 drops Spruce or Fir Needle 2 drops Frankincense 3 drops Cedarwood 3 drops Sweet Orange NIGHTY-NIGHT safe for children 2+ years // without vetiver, safe for babies 3+ months 2 drops Lavender 2 drops Chamomile 2 drops Vetiver FRESH & CLEAN 2 drops Lavender 2 drops Lemon 2 drops Rosemary CLEAR-UP BASIL Helps open nasal passages. Safe for children over 2 years. CEDARWOOD - Removes phlegm from the respiratory tract and lungs. Safe for children and babies. CHAMOMILE Relieves congestion and helps calm crankiness. Safe for babies of all ages. EUCALYPTUS Potent antiseptic, antiviral, and decongestant. Avoid with children under 10 years. LAVENDER Antihistamine, antiseptic and antimicrobial. Safe for babies of all ages. LEMON Stimulates immune function, but do not use in lotions or creams. Safe for children over 2 years. Marjoram, Sweet Antimicrobial. Helps with breathing. Safe for children over 2 years. ORANGE, SWEET Helps promote calmness. Safe for babies over 6 months. not for children under 10 years 12 drops Eucalyptus 6 drops Cedarwood 3 drops Rosemary 6 drops Peppermint LOOSEN UP not for children under 10 years 3 drops Eucalyptus 3 drops Lavender 3 drops Peppermint 3 drops Tea Tree SUPER CALM 1 drop Bergamot 1 drop Patchouli 1 drop Ylang Ylang BREATHE EASY 1 drop Lemon 1 drop Cedarwood 2 drops Peppermint 1 drop Rosemary IMMUNITY 2 drops Lavender 2 drops Lemon 2 drops Peppermint Excellent Essential Oils for Colds & Flu PEPPERMINT Helps to open nasal passages. Use with caution during pregnancy. Do not use on babies or children under 6 years. PINE - Great for colds and congestion. Has decongestant and antimicrobial qualities. Safe for children and babies. ROSEMARY Helps open nasal passageways and helps purify air and surfaces. Safe for children over 2 years. Use with caution during pregnancy. SPRUCE - An anti-spaspodic that also helps clear phlegm. Safe for babies over 6 months. TEA TREE An effective antimicrobial, expectorant and antiseptic. Safe for babies over 6 months. THYME Powerful antiseptic that helps boost immune function. Useful for colds, flus and chills. Do not use more than 10 drops per batch and avoid if you have high blood pressure. Safe for children over 2 years.

8 Vapor Rubs & Salves HOMEMADE VAPOR RUB Make this salve as a base, then choose your essential oil blend below. QUICK VAPOR RUB FOR CHILDREN This is perfect recipe when you don t have a vapor rub readily on hand and you want to make one quickly. It s also beneficial because mixing the essential oils right before use ensures they are the most potent. 5 teaspoons shea butter 1 teaspoon coconut oil Place shea butter and coconut oil in a double boiler or bowl set over boiling water and heat gently until melted. Remove from the heat, add essential oil drops, and pour into a small jar or lidded tin and let cool. Use immediately or store in a cool, dark place for several months. To use, rub the salve on the chest, wrists, neck, temples, or bottoms of the feet. Do not rub on cheekbones or directly under the eyes. If you don t have the ingredients for the quick vapor rub on hand, you may also use 2 tablespoons of any carrier oil: olive oil, almond oil, jojoba oil, etc. FOR CHILDREN AGES 3-5 YEARS (1% DILUTION) 2 drops Lavender 2 drops Cedarwood or Tea Tree 2 drops Sweet Orange FOR CHILDREN AGES 6-9 (2-3% DILUTION) 4-6 drops Lavender 4-5 drops Cedarwood or Tea Tree 4-5 drops Sweet Orange 2 tablespoons shea or cocoa butter 3 tablespoons coconut oil 2 teaspoons grated beeswax (about 10 grams or 1 tablespoon beeswax pastilles) Place shea butter and coconut oil in a double boiler or bowl set over boiling water and heat slowly until nearly melted. Add beeswax and continue to heat gently until all ingredients are melted completely. Remove from the heat, add essential oil drops, and pour into a small jar or lidded tin and let cool. Store in a cool, dark place for several months. To use, rub the salve on the chest, wrists, neck, temples, or bottoms of the feet. Do not rub on cheekbones or directly under the eyes. FOR ADULTS & CHILDREN drops Eucalyptus 10 drops Rosemary 10 drops Peppermint FOR ADULTS & CHILDREN drops Eucalyptus 5 drops Rosemary 5 drops Lavender 5 drops Tea Tree 5 drops Lemon FOR ADULTS & CHILDREN drops Eucalyptus 10 drops Peppermint 10 drops Spruce or Cedarwood FOR CHILDREN AGES 3-5 YEARS (1% DILUTION) 5 drops Lavender 5 drops Cedarwood or Tea Tree 5 drops Sweet Orange FOR CHILDREN AGES 6-9 (2-3% DILUTION) drops Lavender drops Cedarwood or Tea Tree drops Sweet Orange

Broths, Teas & Tisanes To brew any of these teas or tisanes, place 1 tablespoon of herbs in a reusable tea bag or tea brewing filter and placing the tea bag in a cup.

9 Broths, Teas & Tisanes To brew any of these teas or tisanes, place 1 tablespoon of herbs in a reusable tea bag or tea brewing filter and placing the tea bag in a cup. Fill the cup with freshly boiled water. Steep for 4-6 minutes; then remove tea. IMMUNE BOOST ASIAN CHICKEN STOCK Makes approximately 6 quarts 2 pounds chicken bones, or 1 chicken carcass Enough cool water to completely cover the bones by at least 1, usually about 6 quarts 1 tablespoon vinegar 3 inches fresh ginger, sliced into coins 3-4 fresh chili peppers, coarsely chopped 1 BULB garlic, each clove lightly smashed 1 star anise 1 tablespoon black peppercorns 1 bunch fresh parsley Place chicken bones or carcass in a large stockpot. Cover with water and add in the vinegar. Let sit for 1 hour. Add chopped vegetables, star anise, and peppercorns; then bring the water to a boil. Once boiling, reduce to a very gentle simmer, uncovered. Check the stock every half-hour for the first hour or two to skim off any foam and double-check that the stock is simmering (if heat is too low, stock will be hot but not show any movement). Cover and continue to simmer for 4-12 hours, adding water as needed to keep the bones submerged. When you are ready to finish the stock, toss in the parsley and let simmer for a final minutes. Filter through a fine-mesh sieve and pour into clean storage containers. Refrigerate for up to 5 days, or freeze for up to 1 year. TO SERVE, use either in soup or sip straight up from a mug, stirring in sea salt and minced fresh parsley to taste. SNIFFLES TEA (TISANE) From my book, The DIY Pantry 1/2 cup dried peppermint 1/2 cup dried elderberry flowers 2 tablespoons juniper berries 1 tablespoon fresh or dried orange peel 1/2 cup coarsely chopped echinacea root Combine all ingredients in a bowl and stir to mix well. Store in an airtight container for up to one year. SLEEPYTIME TEA (TISANE) 1/2 cup dried chamomile blossoms 1/2 cup valerian root 1/4 cup dried mint Combine chamomile, valerian, and mint in a bowl and stir to mix well. Store in an airtight container for up to one year. NORTH AFRICAN MINT TEA 40 dry cardamom pods 1/2 cup dried peppermint 1/8 cup any Japanese-style green tea (Hojicha and sencha being favorites) 1 teaspoon fennel seed (optional) 10 whole cloves 20 black peppercorns Combine all ingredients in a bowl and stir to mix well. Store in an airtight container for up to one year.

Abundant item: Hearty greens (kale, chard, beet greens, etc.)

Abundant item: Hearty greens (kale, chard, beet greens, etc.) Preservation method: Blanching and Freezing Fill a stockpot ¾ full with water. There is no exact amount of water you need, since it depends