DON T GET SICK A Safe Natural & Effective Plan for Avoiding Colds & Flu and Recovering Quickly if You Do Get Sick
CONTENTS Welcome to Holistic Squid 3 How to Use this Guide 4 Immune Boosting Protocol Checklist 5 Treatment of Common Symptoms 7 Things to Avoid 9 More About Common Immune Support Supplements 9 Immune Support Recipes 11 Miso Soup for Prevention 12 Congee for Recovery 13 Green Soup for Longevity 14 Easy Homemade Electrolyte Drink 14 Elderberry Syrup 15 Beginner s Chicken Bone Broth 16 Shoo Flu Tonic 17 Ginger Tea 18 Thank you 19
WELCOME TO HOLISTIC SQUID I m Emily Bartlett a mom, holistic health practitioner, and real food advocate. With over ten years of clinical practice plus a lifetime of personal trial and error, I have learned a lot about how to get healthy and stay that way. When it comes to cold and flu season or immune support in general there are certain foods, supplements, and lifestyle measures that will help to secure a strong foundation in health so that you get sick less often. If and when you find yourself under the weather, your illness is likely to be less severe and you will bounce back with relative ease and speed. One of the biggest handicaps I see during cold and flu season is that folks are largely unprepared. By having a small arsenal of effective tools and techniques, you are much less likely to develop a serious infection that may require medical intervention such as antibiotics or steroid treatments. Regarding vaccines, I am neither pro or against them on the whole, but I do not think the flu shot is a good idea. You can read 5 smart reasons why to skip flu vaccines in this post. My goal in sharing this guide is to help you enjoy robust and vibrant health even during times of the year when immune health is often compromised. Follow the simple steps below and you ll be fast on your way to a healthier you. 3
HOW TO USE THIS GUIDE The next section of this guide is my Immune Boosting Protocol Checklist. Print out pages 5 6 and stick them on your fridge or somewhere where you will see them easily and often. The Foundation checklist is a reminder of common sense measures that you (and your family) should be incorporating regularly for good health. Though the rest of the protocol will be helpful on its own, a healthy diet and lifestyle are at the CORE of a strong and effective immune system. Aim to do all three steps of the Daily Preventative Protocol every single day. This is especially important during cold and flu season or if you have a weak immune system or other health issues from the outset. Next, follow the Early Intervention Protocol, Emergency or Persistent Symptoms Protocol as needed, adding in remedies provided for any specific symptoms you may be experiencing. In the checklists below you ll find more information on cod liver oil, herbal blends, probiotics, and colloidal silver as well as several recipes that help to support immune system health in different ways. Before starting this or any healthcare regimen check with your own health practitioner to make sure this protocol is right for you. 4
IMMUNE BOOSTING PROTOCOL CHECKLIST Below is the checklist that I use for my family and my patients to ensure that all of the bases are covered when it comes to staying healthy through cold and flu season or any time of the year it s needed. Remember, the immune boosting protocol can be extremely effective BUT you actually have to take the steps listed here. For brand recommendations, be sure to check out the Immune Boosting Protocol Shopping list. Foundation DAILY Preventative Protocol Minimally processed cod liver oil for kids, give liquid with elderberry syrup as a chaser Probiotics food or supplement Bone broth soups or stews daily I ve cut out junk and processed foods from my diet I m eating seasonal fruit & veggies daily I m eating well-sourced animal fats with every meal I m eating probiotic-rich foods, drinks and condiments at least 3 /day I m sleeping no less than 6 hours per night (and aiming for 7 10) I m getting sunshine and fresh air daily I regularly use techniques for managing stress I m taking steps to address any specific weaknesses or imbalances in my health and lifestyle 5
Early Intervention Protocol When you re run down, travelling, around people who are sick, or just starting to feel unwell, the following will often nip illness in the bud before you get full-blown sick. Continue Preventive Protocol Extra vitamin D 900IU body weight in pounds per day **take this dose for NO MORE THAN THREE DAYS. Therapeutic vitamin C 2 3 grams for adults, 1 2 grams for kids, dosage spread throughout day Elderberry syrup 3T. spread throughout day Emergency or Persistent Symptoms Protocol As a holistic health practitioner and busy mom, it s never ideal for me to be sick, but sometimes if I have a presentation or a big day I simply must NOT be rundown. In these instances, I follow the protocols above plus colloidal silver internally. This supplement can also be used to treat persistent symptoms for a lingering infection. Colloidal silver Take as directed on bottle. Do not overuse, as too much may disrupt healthy gut flora. Herbs for immune support See section called Choosing Herbal Blends below I m getting extra rest and drinking extra electrolyte-rich fluids I ve stopped sugar, pasteurized dairy, and alcohol 6
TREATMENT OF COMMON SYMPTOMS Congestion/Sinus Issues Diet: Stop all dairy and sugar Nasal Rinse Extra probiotics Chinese herbs to resolve phlegm Fever Fevers are a good sign that the body is fighting an infection, the aim of the treatment is to reduce pain and allow for rest. Lemon socks Soak 2 washcloths with hot water and the juice of 1 lemon. Wring and apply to your child s feet. This will draw the heat down and out of the body. Peppermint essential oil on LI-4, LI-11 (on hand b/t index & thumb, end of elbow crease). Check in with your doctor for fever in a baby younger than 3 months old, prolonged fevers above 104 F, a fever lasting more than 3 days, repeated vomiting, severe headache, stiff neck, extreme lethargy or unresponsiveness. Cough Chinese herbs are the best remedy for most coughs. Different formulas are appropriate for the various types of cough and patients constitution and should be diagnosed by a practitioner. Eucalyptus essential oil added to base oil and massaged into chest and dabbed undiluted under nose. 7
Nausea/Vomiting Sore Throat Acupressure Pericardium 6, can reduce acute nausea. Measure 3 of your fingers from your wrist crease on the inside of the forearm between the two tendons. Apply light, circular pressure. Ginger essential oil can be applied with acupressure to the Pericardium 6 and Stomach 36 At the top outside edge of the shin bone, below the knee. Careful hydration The biggest concern with vomiting (as well as diarrhea) is dehydration during acute vomiting or diarrhea do not force fluids. Put your stomach at complete rest for at least three hours absolutely nothing to eat or drink, including water. Once three hours have passed and no further vomiting/diarrhea has occurred then small amounts of a mild electrolyte solution can be sipped slowly and if that is tolerated you can gradually increase. Chinese herbs and acupuncture are very effective for sore throats. Use Cold Quell by Blue Poppy or the classic formula Yin Qiao for early stages otherwise get a custom formula. Gargle with salt water Body Aches Arnica This homeopathic remedy, great for recovery from trauma and bruises, can also help relieve the body aches associated with fever and flu. 8
THINGS TO AVOID Over-use of antibiotics Can weaken digestion and immune system. If antibiotics are necessary, always recover with at least 2 months of probiotics. Acetaminophen can cause possible liver damage, and aspirin is linked with Reyes Disease. When absolutely necessary, choose Ibuprofen (dye and paraben free for kids) to reduce pain and inflammation. Take along side Chinese herbs for best results. Excessive cold, raw foods including too many smoothies, salads, and fresh juices which can weaken digestive energy. MORE ABOUT COMMON IMMUNE SUPPORT SUPPLEMENTS Probiotics It is essential to get a daily infusion of probiotics to keep the good bacteria thriving in our bodies. Ideally this will happen through probiotic rich foods, drinks, and condiments, but sometimes we also need therapeutic probiotics as well. Learn more about probiotics here. Fermented Cod Liver Oil dosages: Children age 3 months to 12 years: ¼ ½ teaspoon Children over 12 years and adults: ½ 1 teaspoon or 5 10 capsules Colloidal Silver Until recently, I was skeptical of colloidal silver, but it turns out that it can be quite useful to halt infections. Read more about colloidal silver safety here. Pregnant and nursing women: 1 2 teaspoon/s or 10 20 capsules 9
Choosing Herbal Blends: If you walk into a health food store and ask for an immune boosting supplement, you will probably be presented with an entire shelf or aisle. These natural remedies for the common cold are not snake oil many can be extremely helpful when used for the correct symptoms during the appropriate progression of an illness. Here are some of my favorites: Yin Qiao San This classic Chinese medicine formula is extremely effective in treating early cold and flu that presents with a sore throat, IF you catch it in the early stages. At my office I carry a version of this formula (Cold Quell by Blue Poppy) for adults and kids and go through cases of it each winter. Yu Ping Feng San This is a great classic Chinese medicine formula for general immune support, both protecting the interior (digestion) and exterior warding off pathogenic invasion. Take this throughout cold and flu season if your immune system is low, or take as needed when you re feeling run down. Gan Mao Ling Another classic Chinese medicine formula, this one can address mixed patterns of cold and flu including early stages of head colds as well as sore throats. Especially helpful for colds caught during air travel circulation. Echinacea & goldenseal A classic immune tonic combo. The tricks to taking these extracts is to use a potent form (I prefer tinctures) and to use the herbs at the first sign of illness. Once you have a full blown cold, echinacea and goldenseal won t do much to help you get better. Ginger shots topped with cayenne & oil of oregano Freshly juiced ginger, topped with a squirt of oil of oregano, and a sprinkle of cayenne. In addition to its antioxidant benefits, ginger is a powerful digestive tonic. This combo is particularly effective in warding off an impending head cold. 10
IMMUNE SUPPORT RECIPES
MISO SOUP FOR PREVENTION Try starting your family s day with a cup of miso soup to ward off winter illnesses. Easy and quick to make, miso is known to promote long life and good health with both probiotic and antioxidant benefits. Because miso is fermented, it does not contribute negative health effects of non-fermented soy. Wakame is loaded with healthy minerals. Scallions are used in Chinese medicine to protect against catching a cold, and fresh ginger supports digestive health. 4 cups homemade chicken stock 2 3 T. unpasteurized miso paste ½ tsp. freshly grated ginger ½ cup dried wakame 4 scallions Bring chicken stock to a simmer. Whisk in miso and ginger. Finely mince scallions and toss in broth with dried wakame. Serve immediately. Serves 4 6 12
CONGEE FOR RECOVERY Eaten throughout China as a breakfast staple, congee is a thin porridge made from a small handful of rice or other grains cooked in 5 10 times the amount of water. Cook in a covered pot for 4 6 hours on the lowest flame possible. A crock pot works great. It is better to use more water than too little, and it is said that the longer congee cooks the more powerful it becomes. Congee strengthens and harmonizes the digestion, and it helps the body to recover from weakness and illness. For the very weak, offer just the liquid from the congee to start. Add other ingredients for their therapeutic values and your taste preferences. Millet (Instead of rice) Soothes indigestion, morning sickness, alkaline forming Carrot, fennel Aids digestion, reduces abdominal gas Chicken broth For recovery from illness Ginger Warms digestion for diarrhea, poor appetite, nausea, vomiting Leek Chronic diarrhea Yogurt and Honey Benefits heart and lungs 13
GREEN SOUP FOR LONGEVITY Surprisingly delicious and popular even with kids, this soup resembles Nickelodeon Green Slime, and packs a nutritional punch. Though unconventional, this is an awesome breakfast. Best to make fresh, so the ingredients below are for one serving. ¼ onion, chopped ¼ cup frozen peas ¼ cup dried wakame 2 cups chopped kale, chard, or collards 1 T. miso ¼ lemon, juiced 1 tsp. tahini ½ cup leftover rice or quinoa, optional Cover onion in a large saucepan with an inch of water. Bring to a boil. Toss in frozen peas and dried wakame. Add chopped kale (can substitute with chard or collards). Cover and steam until bright green. Add miso and lemon juice and blend with an immersion blender until smooth. Serve immediately topped with a drizzle of tahini over optional rice or quinoa. Serves 2 EASY HOMEMADE ELECTROLYTE DRINK All of the hydration and electrolyte benefits of the common sports drinks minus the neon colors and other weird stuff. ½ cup fresh squeezed orange juice ¼ cup lemon or lime juice 2 cups purified water ⅛ tsp Himalayan or celtic sea salt Honey or maple syrup to taste (about 2 T.) Mix all ingredients together. Serve cool. 14
ELDERBERRY SYRUP Elderberries have long been used in folk medicine to prevent and treat the symptoms of the common cold and flu. You can easily buy a high quality elderberry syrup, but it s fun and often more affordable to make your own. In many climes, elderberries grow wild and can be easily harvested to make syrup, or check the shopping guide for where to buy dried elderberries in bulk. If you are using fresh elderberries, remove them from the stems, and prepare as above, using half of the filtered water. 1 cup dried elderberries 4 cups filtered water 4 quarter-inch slices of fresh ginger 2 cinnamon sticks 3 cloves 1 cup raw honey Add all ingredients except for the honey into a medium saucepan. Bring to a boil, and then lower heat to medium. Continue simmering for 30 45 minutes until the liquid is reduced to half. Before the liquid cools, strain it through a fine mesh strainer. Allow the liquid to cool to about 118 F (to preserve the enzymes in the raw honey), and gently combine the warm reduced berry liquid with the raw honey. Store in a jar in the fridge for a few weeks. For longer storage, freeze into ice cube trays to defrost for later use. 15
BEGINNER S CHICKEN BONE BROTH Even the most remedial beginners can master a basic chicken bone broth, which is a classic elixir to support good health both in prevention, treatment and recovery. 1 rotisserie chicken (preferably organic and free range) Filtered water 1 T. apple cider vinegar Optional onion and/or onion peels, carrots, celery Eat your store bought rotisserie chicken. Place the remaining frame of the chicken (the bones, skin, and cartilaginous bits) into a crock pot or pot. Cover the bones with water, adding a tablespoon of apple cider vinegar per chicken frame. Top with the lid and cook on low for a minimum of 6 hours up to 24 hours or until the bones crumble when pinched. Carefully strain the broth through a fine metal sieve and discard the bones. Use the broth immediately, store in the fridge for about a week, or freeze for future use. 16
SHOO FLU TONIC A recipe passed down from a dear friend s grandma this is a great tonic to clear the sinuses and give your immune system a friendly kick. Enjoy room temperature or slightly warm If you find this concoction too strong to take as a shot or sip, dilute in a cup of water. ½ onion, chopped roughly 4 cloves garlic, crushed 1 inch knob ginger, chopped roughly 1 inch piece horseradish, rough chop 1 teaspoon fresh rosemary, minced (or 1 T dried) 1 fresh bird s eye chili pepper, chopped roughly (or 2 dried) Add water and cinnamon sticks to a saucepan over high heat and bring to a simmer. Roughly chop onion, ginger, horseradish and bird s eye chili pepper (wear gloves) add to pan. Crush garlic cloves and add to pan of water. Mince rosemary and add to pan of water. Simmer for 15 minutes, remove from heat and allow to cool to room temp. Measure out 2 cups apple cider vinegar and add to quart size bottle. Use a fine sieve to strain out all of the solids for your cooled liquid. Pour your medicinal tea into the bottle containing apple cider vinegar. Enjoy at room temperature or slightly warm If you find this concoction too strong to take as a shot or sip, dilute in a cup of water. 2 cinnamon sticks 2 ¼ cups water 2 cups apple cider vinegar Quart size bottle, an old apple cider vinegar bottle works great 17
GINGER TEA Fresh ginger tea is another go-to beverage that revives and warms the digestion. Slice about 1 inch of fresh ginger. Steep the slices in boiling water, letting it simmer for at least 10 minutes, up to 30 minutes if you prefer it stronger. Squeeze in some fresh lemon, add a pinch of salt, and drizzle in some good raw honey. 18
THANK YOU I hope you find this Immune Boosting Protocol to be helpful in keeping you and your family well all year round. Don t forget, a nourishing diet is one of the keystones to healthy living. Whether you re a seasoned real-foodie or new to this world, I highly recommend that you check out Real Plans my new, revolutionary meal planning service that not only will help you to get healthy, delicious dinners on the table, but will make your life so much easier along the way. Click here to watch the Real Plans video and to see for yourself what it s all about. Immune Protocol Shopping Guide Click here to see the brands that I use and learn where to buy these items online. Arnica Chinese Cough Formula Cold Quell and CQ Jr. Colloidal Silver Elderberry Er Chen Tang Fermented Cod Liver Oil Caps Fermented Cod Liver Oil Liquid Gan Mao Ling Ginger Essential Oil NeilMed Olbas Oil Peppermint Essential Oil Probiotics Tahini Vitamin C Vitamin D Wakame Yin Qiao San Yu Ping Feng San Ibuprofen Dye and Paraben Free Medicine Dropper Miso 19