Herbs for Winter Heal!

Transcription

1 Herbs for Winter Heal! Erin Smith, MS, CCH

2 Plants are strong medicine. Please use them with respect and awareness. The information contained herein is intended for educational purposes only and should not be used in place of diagnosis and treatment by a qualified healthcare practitioner Erin Smith and Center for Integrative Botanical Studies

3 Winter season is the time of year when most battle with illness, from the common cold to flu and respiratory infections. A healthy and strong immune system is the first defence against the bugs of winter. This booklet contains information on nutrition and herbs that can help boost your immune system and prevent and treat many of winter s common ailments. No one likes to be sick. It s boring, annoying and often very uncomfortable. However, while seasonal illnesses can be uncomfortable and inconvenient, they are also sometimes necessary. They are often our body s way of telling us that we are doing too much and need to slow down and rest. Similarly, occasional mild illness will overtime strengthen our immune systems. For our bodies to fully benefit and our immune systems to build, it is essential to not interfere with the body s own mechanisms for fighting illness as much as possible. Herbs are wonderful at helping to support the body s own defence system to enable it to fight off illnesses more quickly than without herbs or with the use of symptom-eliminating treatments of many over the counter medication. Having said that, it is still important to make sure you have a healthy immune system so that you are not having to deal with every bug that comes your way. Immune System Our immune system is complex and is made of of both structures and processes within the body that are designed to help fight off disease. If it s functioning properly its able to distinguish a wide variety of pathogens from healthy tissue and organisms that belong in the body. Immunology is still a young science. Most of what we know of the finer details of how the immune system works has been discovered in the past twenty to thirty years. The knowledge of how herbs interact with the immune system is even newer than the science itself. However, many of the herbs we now consider immune herbs have been used traditionally for thousands of years often other names, such as blood purifiers, panaceas, and longevity tonics. Our immune system consists of three layers: 1) Barrier - forms a physical obstacle to foreign cells or particles in the body, for example skin and mucus membranes. 2) Non-specific - this acts like a burglar alarm and send out signals to other parts of the immune system. This action tends to be more localised. Fever and inflammation are part of the nonspecific immune system. 3) Specific - like layer acts like a SWAT team. Its systemic and has a memory of pathogens its encountered before. Our antibodies are part of the layer. For our immune system to be strong and effective all three need to work together.

4 In our modern lives, there are many things that can weaken our immune system and interfere with it s ability to properly fight off illness. Things that deplete or weaken the immune system: Sugar Americans consume about five ounces (1/4 pound) of sugar a day, either voluntarily or in packaged and processed foods. Scientific studies have shown that amounts far less than this can suppress the immune system. As little as two ounces can reduce your immune system by 50%. This does apply to sugars found naturally in food as well. But fruits and vegetables that are naturally sweet are highly nutritious as well. So do not stop eating them but be cautious of the amounts and concentrations. Juices for example are extremely high in sugar. Food Allergies Many have food allergies and are not aware of it. Dealing with a constant allergen can deplete your immune system. As Paul Bergner has explained, to our body, an allergen and a pathogen are the same. If someone with a dairy allergy eats a ¼ pound of cheese and 1 glass of milk a day, it is like eating a ¼ pound of bacteria and a glass of viruses for your body. Research shows that white blood cell counts can drop by 50% after a single serving of allergenic foods. Common food allergens include dairy, wheat, soy, corn, and gluten. Alcohol Moderate amounts of alcohol will not affect your immune system and in the case of red wine can be beneficial. However, amounts large enough to cause intoxication can suppress the immune system. Nutritional Deficiencies Our food is not as nutritious as it once was for various reasons, including modern farming practices, breeding for higher yields, and an increased consumption in processed foods. As a result, most Americans are nutritionally depleted. Magnesium being the most widespread. Most RDAs are not set for optimal health but only to prevent serious illnesses caused by deficiency. Deficiencies in vitamin A, B 12, C, folic acid, Pantothenic acid, riboflavin, copper, and zinc have all be associated with a weakened immune system. Pharmaceutical Drugs Chronic use of pharmaceutical drugs can seriously deplete the immune system. Antibiotics are the worst offenders. While short-term use has unpleasant side effects, long-term use can be destructive to the immune system. Antibiotics kill healthy bacteria as well as unhealthy bacteria, including those found in the digestive system. It is this bacteria that is responsible for holding disease-causing bacteria in check. Pain medications and steroids also deplete the immune system by decreasing the number of white blood cells and the movement of immune system cells. However, this does not mean to stop all use of your medication. If you are on pharmaceuticals that are necessary, herbs and nutrition can help support your immune system to counteract this effect. Stress Chronic low-grade stress can deplete the immune system. This is a natural part of life: the fight or flight response. Normally our nervous system is in parasympathetic mode. However, in times of stress, our body switches into sympathetic mode, which hastens the release of energy, increases blood flow to muscles, and prepares the body for a short period of exertion. During these times, our adrenal glands release cortisol, which suppresses the immune system. Therefore, with chronic stress there are high and constant levels of cortisol in the body, causing the immune system to be continually depleted.

5 Over-exercise Exercise is essential to a healthy immune system. However, too much exercise can be depleting to the immune system. Therefore, it is better to exercise more frequently and for shorter lengths of time than to exercise only a few times and for many hours or to complete exhaustion. Doing cardio exercise for 45 minutes can help boost the immune system. After this, the immune system begins to lower. Sleep deprivation Our immune system does most of its work at night when we sleep. Therefore, lack of good sleep slowly drains and weakens the immune system. Things that nourish the immune system: Well rounded, Diverse Diet A well-rounded, diverse whole foods diet is essential to nourishing and maintaining a healthy immune system. This includes a diet rich in fresh fruits and vegetables, good protein and low in sugar and processed and packaged foods. If it contains ingredients you do not understand or would not include if you were making it at home stay away. Limit your consumption of high-glycemic foods such as white rice, potatoes, breads, pasta, etc. For many, eating at least one home-cooked meal a day can make a significant difference in their overall health, including immune health. Good Sleep As stated earlier, sleep is essential to a healthy immune system. Good sleep means 8-10 hours a night. Drinking a warm tea of good calmatives, such as Chamomile, Linden, Passion Flower, and Skullcap before bed can help insure a deep and restful sleep. Healthy Exercise Exercising more frequently and for shorter periods of time is healthy and nourishing to the immune system. Exercise outdoors, such as walking, hiking, and cycling, as much as possible is also nourishing to the body and spirit. Low stress lifestyle and/or good stress management Unfortunately it is difficult for many in today s world to maintain a stress free lifestyle. However, it can help our nervous systems, immune systems, and overall spiritual well being to have a way of relaxing and decreasing our daily stress. What this looks like is different for each person. For some it is walking in the woods, curling up with a good book, meditating, or yoga. Eliminate unnecessary stress in your life and find a way to reduce the stress you do have. Take the time to nourish your body and your spirit and your immune system will be grateful as well. Herbs to nourish the immune system: Nettles Oatstraw Rosehips Seaweeds Licorice Siberian Ginseng (Eleuthrococcus senticosus) Ashwaganda Echinacea

6 Garlic Astragalus Reishi and Shitake Specific Ailments and Immune Boosters Colds Echinacea (purpurea and angustifolia) Form: Tincture or powder (in capsules). Some of the immune stimulating constituents are not water-soluble. Therefore, teas are not as powerful as whole plant or alcohol and vinegar extracts. Dose: At first sign of illness, 1-2 droppersful (or 500 mg of powder) every one to two hours. Then decrease to 1-2 droppersful every four to five times a day until well. Contraindications: Although generally a very safe herb, it is contraindicated in tuberculosis, collagen disorders, multiple sclerosis and any autoimmune disorders. Clinically, few herbalists have seen patients with these conditions affected negatively by Echinacea, but it is good to keep in mind and use with awareness and caution in these conditions. If it exacerbates the condition, discontinue use. Conservation: Echinacea species are unfortunately now threatened in the wild. However, thankfully some species are now also abundantly cultivated. Please be sure to use products that use Echinacea that has been organically cultivated. If wanting to use E. angustifolia or both species, please use products that state on the label that it has been ethically wild harvested. Osha (Ligusticum porterii) Form: Tincture or powder. If taking in a capsule, break the capsule open in a small amount of warm water to expose the membranes of your mouth and throat to the herb. Dose: When first getting ill, 1-2 droppersful (or 500 mg of powder) every two hours. To stop a cold, 2 droppersful every 2-3 hours. Contraindications: None known at this time. Best to avoid during pregnancy because of its stimulating properties. Conservation: Until recently, cultivation was difficult to impossible and as a result it is in danger of being severely over harvested. However, new cultivation techniques are helping to improve its situation. Please make sure all Osha you purchase is ethically wild harvested. This is a wonderful and very special plant, to help insure its future, please use with awareness and only when necessary. Note: Osha root holds its medicinal qualities through many uses. Therefore one root of Osha can be used multiple times through out the winter season.

7 Yerba Mansa (Anemopsis californica) Form: tincture, powder, or tea. Again if taking the powder, best to break the capsule into a small amount of warm water. Dose: Tincture 1-2 droppersful, four times a day. Powder 500 mg, four times a day. Tea (decoction) 1-2 teaspoons of root per cup of water. For acute congestion, it is possible to take more frequently. Works well in combination with other herbs. Contraindications: None known at this time. Conservation: Yerba Mansa is only found in the southwest of the United States and Northern Mexico. Because of its limited habitat and increased popularity as a medicinal, it is in danger of being over harvested. At this point, it is listed on the United Plant Savers ( to watch list. Please purchase and use with awareness. Oregon Grape Root (Mahonia spp.) Form: Tincture or powder Dose: droppersful four to five times a day. Can be taken more frequently at the first signs of illness but do not continue at higher doses for long periods of time. Can be very drying. If it is the right herb, improvement should be seen within 24 hours. Contraindications: Do not use during pregnancy. A Note about Goldenseal (Hydrastis canadensis) Though immensely popular in the stores for colds and flu, the use of goldenseal for these conditions, with Echinacea or on its own, is a waste of this great and highly endangered plant. Goldenseal is great for the mucus membranes that have become stagnant, thick, boggy, and ulcerative. This is true of all mucus membranes, such as those located in the bladder, ears, eyes, intestines, sinuses, stomach, urethra, uterus, and vagina. It stimulates the flow of fresh, clean, and antibody rich mucus. Used best in sub acute and chronic conditions rather than acute. Traditionally Goldenseal was used for the following conditions (Bergner, 1997): Acid indigestion (low doses) Dysentery (later stages) Eye Inflammation (diluted tea or very diluted tincture) Hemorrhoids (enemas at night) Liver congestion and jaundice (tea) Mouth ulcers (tea) Sluggish digestion Sore throat Stomach ulcer Ulcerative colitis Urinary tract infection (acute or chronic) Uterine and vaginal mucus discharge (douche with tea and internal use) Parasites Again, it is NOT an immune stimulant and for the most part should NOT be used for colds and flu. It could even make the situation worse. However, it can be beneficial in the later stages of a cold and flu when there is fear of a bacterial infection setting in. Use in small doses (10-15 drops)

8 for a few days or a week at most. Do not use in large doses for long period of time or can interrupt the normal functioning of the digestive tract. Do not use for mucus membranes or skin eruptions that are dry; moist and congested is what it is best for. MORE IS NOT BETTER with this herb. However, there are other herbs that can be used for this as well, including Oregon Grape Root and Yerba Mansa. Please respect this highly valuable and endangered plant and only use it when necessary. Flu Elder (Sambucus nigra) Form: Flowers tea or cordial, Berries juice or syrup is traditional, tincture can also be used. Berries are not as diaphoretic as the flowers but otherwise have the same properties. Sambucol, a syrup made from the juice, can be found in health food stores. Dose: Flowers - I tablespoon per cup of water. Berries 2 teaspoons to 1 tablespoon of syrup every one to two hours until symptoms begin to improve. Then reduce to four times a day. Contraindications: Only use black elder (Sambucus nigra). Other species can be poisonous. Boneset (Eupatorium perfoliatum) Form: powdered herb or tincture Dose: lower doses are better. Tincture drops in hot water, four times a day. Do not take longer than five days. If it is working, you should start to feel better after the first day or two. Contraindications: If you have liver or kidney problems take only under the guidance of a health care practitioner. Again, should be used in acute conditions in low doses only. Osha and Echinacea are also beneficial for flu. Please see their descriptions under Colds section. Coughs and other General Respiratory Ailments Osha (see description under Colds) Horehound (Marrubium vulgare) Form: tincture or infusion or syrup (best prepared with marshmallow) Dose: Tincture drops in hot water, three times daily. Infusion- 1 tablespoon per cup of water, 2-3 cups day. Syrup- (much better tasting as horehound is bitter!) 2 teaspoons as needed for symptoms Contraindications: Horehound in high doses is an emetic! Also not to be used with weak or diseased kidneys.

9 Wild Cherry Bark (Prunus serotina) Form: Tincture or syrup Dose: Tincture- 1 dropperful 3 times daily with acute symptoms. Syrup- 1-2 teaspoons as needed for symptoms. Contraindications: not to be taken for extended periods of time. Conservation: Wild Cherry Bark is generally wild crafted, it is not currently at risk but is on the United Plant Savers to watch list, please make sure you are getting from a ethically wild crafted source. Licorice (Glycyrrhiza glabra) Form: Decoction, tincture or syrup. Dose: *Note: Licorice is traditionally used in formulas with other herbs. Decoction- 1 tablespoon of root per cup of water, simmer over heat min. Tincture drops 2-3 times daily. Syrup- 1-2 teaspoons as needed. Contraindications: should be avoided in conditions of hyper functioning adrenals, hyperglycemia, chronic edema and high blood pressure. Do not use longer than 6 weeks at a time. Hyssop (Hyssopus officinalis) Form: Infusion or tincture Dose: Infusion- 1 cup boiling water over 1-2 teaspoons herb, let steep for at least 15 minutes. Drink 3 times daily. Tincture: 1-2 droppersful 3 times daily for acute symptoms. Contraindications: Do not use during pregnancy. Coltsfoot (Tussilago farfara) Form: Infusion or tincture. Dose: Infusion- 1 cup boiling water over 1-2 teaspoons herb, let infuse 10 minutes, drink 3 times daily as hot as possible. Combines well with Horehound and Mullein for coughs as infusion. Tincture- 1-2 droppersful, 3 times daily or as needed for symptoms. Contraindications: Contains pyrrolizidine alkaloids. Do use in large amounts or for longer than six weeks. Do not use during pregnancy or while nursing. Eucalyptus (Eucalyptus globulus) Form: Infusion, steam, gargle, nasal spray. Dose: Infusion- 1 cup boiling water over 2 teaspoons herb, cover, steep 30 minutes. Steamwith essential oil add 10 drops to a basin of very hot water with towel covering, place head under towel immediately and breathe in deeply for up to 5 minutes (can also do this with bulk leaves also can combine with thyme, rosemary, pine). Gargle- gargle strong infusion

10 3 times daily, swallow. Nasal spray- A few drops of essential oil in 1-2 ounces water in spray bottle, spray into nose as needed. Contraindications: Eucalyptus essential oil is toxic if taken internally, use externally only and only in a carrier (water, oil, etc.). High doses of tea can cause intestinal cramping. Mullein (Verbascum thapsus) Form: Infusion or tincture Dose: Infusion- 1 cup boiling water over 2 teaspoons herb, infuse minutes, and drink 3 times daily. Tincture drops, 3 times daily Contraindications: *Caution- Mullein has tiny little hairs that can be irritating to the skin and lungs when handling. If you have allergies check with your allergy specialist before using. Essential Oils Eucalyptus Pine Fir Ravensara Thyme Frankincense Myrrh Rosemary Tea Tree Sore Throats Osha (please see description under Colds) Usnea (Usnea spp.) Form: Tincture (not soluble in water) Dose: Tincture- for immune stimulation drops up to 4 times daily. In acute conditions 2-3 droppersful up to 6 times daily. Contraindications: Usnea may be irritating to the mucus membranes. Also Usnea absorbs heavy metals out of the environment; make sure you are getting Usnea from a good source where it is not harvested in heavily polluted areas. Red Root (Ceanothus spp.) Form: Tincture, decoction or gargle Dose; Tincture- 1-3 droppersful up to 4 times daily. Decoction- 1-2 tablespoons root per 1 cup water, simmer slowly 30 minutes covered, drink 3-4 times daily. Gargle- in tonsillitis and throat inflammation gargle the decoction 4-6 times a day or as needed for symptoms. Contraindications: Do not use if you are on prescription blood coagulants. Echinacea (please see description under Colds) Licorice (please see description under Coughs)

11 Garlic (please see description under Foods) Sage (Salvia Officinalis) Form: Infusion, gargle, medicinal honey, steam. Dose: Infusion- 2 teaspoons per 1 cup boiling water, let steep minutes, drink 3-6 daily or as needed. Gargle- Use infusion to gargle with as needed for symptoms. Medicinal honey- infuse fresh leaves in honey over LOW heat, take 1 tablespoon as needed for soothing symptoms or add to infusion, yum! Steam- use 7-10 drops essential oil or 2 tablespoons herb. Contraindications: Do not use during pregnancy or lactation. Do not exceed the recommended dose or use long term. Bronchitis Grindelia (Grindelia camporum) Form: Tincture Dose: Tincture drops, 3 times daily as needed during acute conditions. Contraindications: Large doses can cause kidney and stomach irritation. Elecampane (Inula helenium) Form: Tincture Dose: Tincture drops 3 times daily or as needed during acute symptoms. Contraindications: Large doses may cause vomiting and diarrhea. Do not use in pregnancy. Garlic/Onion plasters Echinacea (please see under Colds) Usnea (please see under Sore Throats) Horehound (please see under coughs) Hyssop (please see under Coughs) Osha (please see under Colds) Garlic (please see under Foods) Eucalyptus (please see under Coughs) Essential Oils Pine Eucalyptus Marjoram Ravensara Cedar Frankincense Anise

12 Pneumonia Astragalus (Astragalus membranaceus) Form: Decoction, tincture, food Dose: Decoction 2 tablespoons of root per cup of water, simmer minutes, drink throughout day. Tincture- 1-2 droppersful, up to 4 times a day. Food- Excellent in soups. Allow 2-5 sticks to cook in stock. Contraindications: Make sure Astragalus comes from a source that does not fumigate (as much of the root that comes directly from China is). Garlic (please see under Foods) Echinacea (please see under Colds) Usnea (please see under Sore Throats) Ginger (please see under Food) Reishi (Ganoderma lucidum) Form: Tincture, powder or tea. Traditionally, it is taken as a tea or in powder form. Dose: Tincture 3-4 droppersful three to four times a day, Tea 1 cup three times a day. Contraindications: Mold sensitive individuals may have an allergic reaction. If this is the case, it is possible to take in lower doses and with meals. Essential oils Thyme Oregano Eucalyptus Black Pepper Sinus Infections Nettles (Urtica dioica) Form: Infusion, tincture or food. Dose: Infusion- Pour 1 cup boiling water of 1-2 tablespoons herb, allow to steep 2 hrs up to overnight. Tincture: drops as needed for symptoms. Food- In soups, stir fries, salads etc Contraindications: Some may have allergic reaction to nettle. Try small dose first and check with allergy specialist. Can be drying. People living in a dry climate or with an already dry constitution should take Nettles in small doses or with demulcents. Echinacea (please see under Colds) Eyebright (Euphrasia officinalis) Form: Infusion or tincture.

13 Dose: Infusion- pour 1 cup boiling water over 1 teaspoon herb. Infuse 10 minutes, drink 3 times day as symptoms persist. Tincture drops taken 3 times day or symptomatically. Contraindications: Some may have allergic reactions to eyebright. Use same pre-cautions as Nettles. Yerba Santa (Eriodictyon californicum) Form: Infusion, tincture or steam. Dose: Infusion- 1 cup boiling water over 1 teaspoon herb, infuse minutes, drink 2-3 cups daily as symptoms persist. Tincture drops as needed for symptoms. Steam- use 2 tablespoons herb per basin of hot water, inhale for 5 minutes as much as needed. Contraindications: None known at this time. Goldenseal (please see under Colds) Nettie pot and saline wash Nasal Spray (please see Recipes)

14 Other Lesser-known Immune Herbs Wild Indigo (Baptisia tinctoria) Spilanthes acmella Prickly Ash (Zanthoxylum clavaherculis) Stocking Your Winter Medicine Cabinet The following are list of herbs and products useful to have on hand during the winter season: Dry Herbs: Tinctures: Other Products: Rosehips Echinacea Eucalyptus essential oil Garlic Astragalus/Reishi blend or Mushroom Decongesting Steam blend complex Ginger EchinOsha (EnerHealth Botanicals) Oscillococcinum (homeopathic) Cayenne Nettles Decongesting (EnerHealth Botanicals) Yin Chiao (Planetary Formulas) Elderberries Eleuthro/Licorice (HerbPharm) Dragon Fire Vinegar Astragalus Herbal Biotic (WishGarden Herbs) Medicinal Syrup or (Sambucol) Nettles Osha Lycium berries Licorice Kick Ass Immune (WishGarden Herbs) Nourishing Winter Foods and Herbal Preparations Foods are the best way to nourish the whole body and our immune system. In general, warming foods are good during the winter. This includes root vegetables, squashes, soups and stews and spices such as ginger, garlic, chili, cardamom, cinnamon, cloves. Incorporating nourishing and healing herbs into your diet can help you stay healthy through the winter season. Following are a few nourishing and healing herbs to consider incorporating in your diet this winter. Garlic (Allium sativa) Form: cloves, fresh or infused. Dose: eat regularly for overall health and prevention. For treatment, 1-2 droppersful four times a day or see recipes below. Contraindications: may cause digestive upset in some individuals. It is an exceedingly hot herb and should be avoided by people with hot constitutions. Do not apply directly to the skin or it will cause burns. For external application apply as a wash or diluted in oil. Do not

15 use in acute inflammations, insomnia, hypoglycemia, before surgery or if taking anticoagulants. Large amounts can decrease the uptake of iodine by the thyroid. Ginger (Zingiber officinalis) Dose: Prevention take frequently in food or as a tea as a general warming tonic. Treatment 1-2 droppersful in a little water taken four times a day. As a tea, 2-6 slices of fresh root in cup of boiling water. Contraindications: large doses should not be taken during pregnancy. Astragalus Add a few slices of root to soups and stock to help keep your immune system nourished and strong. Shitake and Oyster Mushrooms Many fungi have been shown to be highly effective immune stimulants, adaptogens and to inhibit tumor growth. They are also delicious. Dried and capsulated mushrooms are found in many health foods stores. While this is an effective and convenient way of taking them, many of the active constituents are stronger or only found in fresh form. Try substituting shitake or oyster mushrooms in any recipe calling for button mushrooms. Excellent added to warm winter stews and soups. Horseradish With its pungent root, horseradish has long been used as a digestive, diuretic, and antibiotic. Though it is not native to the United States, it is now naturalized here and found throughout the country. Its delicious added to vinegars, honey, or shredded with cheese on a cracker. Form: fresh root, tincture, vinegar, or powder Dose: Eat frequently as a preventative. Treatment 1-2 droppersful, four times a day. Nourishing Herb Teas Nourishing herbs can also help support the immune system through the winter and are packed with vitamins and minerals. Take as an infusion a couple times a week. Nourishing herbs include: Nettles Oat Straw Alfalfa Raspberry Leaf Recipes Paul Bergner s Garlic Cocktail Different solvents extract different active constituents from garlic. Therefore this cocktail combines three solvents to get the most of garlic s benefits. 3 cloves of garlic crushed 1 tablespoon red wine 1 tablespoon of vinegar 1 tablespoon of olive oil Blend well in a blender and add ¼ cup of water. Let sit for six hours. Add one third of this mixture to hot water and drink. Repeat every three to six hours until the mixture is gone (Bergner, 1997).

16 Dragon Fire Vinegar This is just a basic recipe. Have fun with it and add and delete ingredients based on preference. Horseradish root Garlic (one head) Ginger (fresh) Onion Cayenne Parsley, Cilantro, or green herb of choice (fresh) Beet Honey (optional) Apple Cider Vinegar (unfiltered is best) Chop the roots and herbs and place in a quart glass jar. Add cayenne (about 1 teaspoon, but more or less can be used depending on taste). Cover with apple cider vinegar. For an oxymel, add honey to taste. Cover and let sit for two weeks, shake occasionally. Take 1 teaspoon daily as a tonic or add to cooking and salad dressings. NOTE: be sure to use a non-metal cover for the jar, as vinegar will corrode metal. Nourishing and Healing Broth Again this is a basic recipe. Feel free to add and delete to create your own delicious and nourishing soup broth. It can be used as a base to any soup or simply add rice, barley or other grain as a nourishing and light soup. Place in a large stockpot: Carcass of a whole organic chicken (for extra nutrition, break bones to release the marrow) One large onion (cut in quarters) Two large carrots (cut in to large pieces) ½ to 1 head of celery stalks (including tops) 3-5 cloves of garlic (depending on taste) 1 small lemon cut in half (for large lemons, use only half) 3-6 sticks of Astragalus root 1 bunch of fresh poultry seasoning herbs (usually rosemary, sage, thyme, marjoram, and parsley) Handful of dried Nettles (can use fresh in the spring) Salt and pepper to taste Cover with spring water. Bring to a boil, turn down heat to low and let simmer for hours. Strain and use to make any soup. Vegetarian version: Use the above recipe but in place of chicken add turnips and other root vegetables. Or Sinus Spray Add Astragalus root, garlic, nettles, and mushrooms (such as shitake and oyster) to water. Bring to a boil, turn heat to low and let simmer for 6 hours. Take off heat and add miso. 15 drops Goldenseal (Hydrastis canadensis) 15 drops Yerba Mansa (Anemopsis californica) or substitute with Myrrh 1 teaspoon glycerin Place in a 2 oz. nasal spray bottle and fill the rest with purified water or saline. It is important to follow the proportions exactly or the spray will burn.

17 Elder/Osha Syrup 4 ounces Elderberries 1.75 ounces Osha root 1 ounce Ginger root 1 ounce Oregon Grape root ½ ounce Licorice root 3 teaspoons Cinnamon (cut and sifted) 8 cups water 2 cups honey ¼ cup brandy Bring herbs and water to a boil. Turn down heat and simmer for minutes. Strain into another pan using cheese cloth. Add honey and brandy and heat at low temperature for five minutes, stir with wooden spoon constantly. Pour syrup into dark glass bottles. Osha Honey 1 ounce Osha root 1 pint of wildflower honey Heat honey over LOW heat (double boiler if possible) until warm then add Osha root (broken into pieces). Continue over LOW heat for min. Leave Osha in or take out depending on desired strength. You can also dry the Osha piece, if removed, and have some delicious candied Osha. Fresh Ginger Syrup This is technically a ginger honey. But when using fresh ginger, the honey pulls out the natural juices of the ginger, creating a delicious syrup. 1 ginger root, fresh wildflower honey Cut the ginger into small pieces. You can leave the peal on if well rinsed. Place in a pint size glass jar. Cover with honey and let sit for 1-2 days. You will notice the honey extracting the fresh ginger juice after a few hours. Stir and/or shake until well blended and allow to sit again. After a few days and you feel all the liquid has been pulled from the root, blend, and add a touch of brandy to preserve the syrup. About 1/8-1/4 cup per pint of syrup. Store in the refrigerator and take by the spoonful daily as a preventative or every hour when ill. Or pour on top of your favorite desert. This is definitely both food and medicine!