Elderberry Syrup

Elderberry has been clinically proven to reduce symptoms of cold and flu, and is a must for any family medicine chest!

Supplies needed:

• Dried elderberries

• Dried elderflowers

• Brandy

• Honey

• Small strainer

• Water

• Wooden spoon

• Measuring cups

• Large jar

• Large stainless steel, glass, or porcelain lined pot

• Cinnamon stick

• Cloves

• Fresh ginger slices

• Glycerin

Ratios:

1 to 2 tablespoons dried plant material to 1 cup boiling water

Per cup of reduced infusion: 1/2 cup honey, 1/4 cup brandy and 1 tablespoon glycerin

Directions:

1. Make a tea with the dried elderberries and flowers. Measure the dry herb into a jar or container and pour the boiling water over it. Cover and let it sit for 6-12 hours.

2. Pour the infusion in the large pot and measure the depth with a chopstick or wooden spoon handle. This will help you know when you have simmered and reduced the infusion by half.

3. Add cinnamon sticks, ginger slices, or other embellishments at this point, careful not to boil. Stir often while simmering (reduction takes awhile—at least an hour)

4. Remove pot from heat after the infusion is reduced; pour into large measuring bowl, straining off the embellishments.

5. Separate the herb from the tea by straining through muslin or cheesecloth, or a press.

6. Guesstimate about how many cups of reduced infusion are left and add the appropriate amount of honey and brandy.

7. Pour into clean bottles and label. Keep in the refrigerator for about a year. It will keep strong potency on the counter for a couple of weeks at the most. I keep it in a large jar in the refrigerator and refill a small bottle each week so the it can be taken each day at room temperature. The brandy, honey, and glycerin all help with preservation.

A Fungus Amongus

My first impression of mushrooms, any mushrooms, were not favorable.  As a matter of fact, I would pick them off of my pizza, avoid them at a salad bar, and basically turn my nose up to the rubbery, earthy substance.  Why would anyone eat those, I wondered?  In my own childhood, the only mushroom I could remember my mother serving was that of Campbell’s Cream of Mushroom Soup (added to a casserole!) God help us all!

Now, decades later, I purposefully consume mushrooms several times a week.  I’m so thankful for learning opportunities in my life that allow me to grow in taste and knowledge.  When my late husband was going through chemotherapy, I learned how consuming mushrooms boosted the immune system helping patients fight off infections.  Articles I read suggested that cancer patients consume mushrooms to not only feel better, but to help combat cancer growth.  While all mushrooms have health benefits, there are some that are clear leaders in their medicinal properties.  The best news is many are found in most grocery stores and are ready for use.

Shiitake (Lentinula edodes) is one of those leaders.  The plant energetics create balance and is nourishing with properties that are adaptogenic, alterative, anti-allergenic, immune amphoteric, and restorative.  These mushrooms have also been known to help lower cholesterol and stimulate the immune system to increase the body’s ability to fight infection.

The details: consuming 4 ‘shrooms: 

• Calories: 44

• Carbs: 11 grams

• Fiber: 2 grams

• Protein: 1 gram

• Riboflavin: 11% of the Daily Value (DV)

• Niacin: 11% of the DV

• Copper: 39% of the DV

• Vitamin B5: 33% of the DV

• Selenium: 10% of the DV

• Manganese: 9% of the DV

• Zinc: 8% of the DV

• Vitamin B6: 7% of the DV

• Folate: 6% of the DV

• Vitamin D: 6% of the DV

Shiitake mushrooms have been used in Traditional Chinese Medicine and are thought to boost health and improve circulation.  Ironically, mushrooms are the ONLY natural plant source to contain vitamin D, a necessary vitamin that promotes health by supporting the immune system and building bones.  

There seems to be an ongoing debate as to whether raw mushrooms should be consumed.  They are, after all, grown in rich soil and are usually pretty dirty.  That being said, the benefit of at least sautéing the ‘shrooms is the cooking process releases that tough cell wall making them easier to digest.  I ALWAYS cook my mushrooms before eating them.

While all mushrooms are nutritious, I personally prefer the shiitake mushroom over portobello and white mushrooms, not just because the shiitake has better health benefits, but they also taste better.  They are denser than their counterparts, and I like their texture.  That being said, they are more expensive, but are well worth it for the health benefits.  Add them to your pesto dishes or make a pot of mushroom soup.  Bon Appetite!

Anti-Inflammatory Tea

In March, I embarked on a path to becoming an herbalist.  It’s been an amazing journey so far as I learn the value of herbs and plants.  Many of the plants society views as a nuisance and weeds, in fact, have considerable medicinal benefits.  In February, I went skiing and fell hard on a patch of ice.  Even though I knew my knee was injured, I continued skiing until the family was ready to call it a day.  Once I got back to our house, my knee was swollen and red.  That evening, I soaked in the hot tub that was at the house and tried to work it out.  The next day, it was feeling much better, but some fluid remained even after several months.  Even though it was a small amount of inflammation, it interfered with my workout routine.  

During the April herbal class, the topic was about inflammation and the digestive system.  I also learned the art of tea making—my group made an anti-inflammatory tea. Even though it was geared toward reducing inflammation in the digestive system, this tea had a surprising benefit for my knee.  A few weeks after returning home with my sample of anti-inflammatory tea, I decided to go ahead and make it.  After all, I need to try these things out for myself.  I steeped about two cups of herbs for a 12-hour period so all the medicine has a chance to be released.  I placed it into a container and drank it throughout the next day.

The day after I noticed a large bruise about three inches from my injured knee.  When I palpated the knee itself, there was no longer a squishy area of inflammation.  The herbs had allowed the blood to be released, which is why I had the bruise.  Even though I was excited about the finding, I was skeptical that the inflammation would likely come back.  I’m happy to report that it has not!  I ordered some of the dried herbs and now have the ability to make teas for my family and myself.  I recommend Mountain Rose Herbals in Oregon.  They are a sustainable, organic company with high environmental ethics.

Anti-Inflammatory Tea

Equal parts

• Agrimony

• Meadowsweet

• Chamomile

Mix well and store in an air-tight container. 

Use 1 TBSP of plant material to 1 cup of boiling water.

I boil my water, measure it out and add the plant materials.  Steep overnight and drink the next day.  

Insect Repellent....Stop Being Bugged!

Enjoying the sunshine, fresh air and warm days outside are wonderful!  Morning or evening walks, outside games, and picnics are ways people spend those summer days.  Why would anyone spend a moment inside when they can be outside?  Insects, of course, would cause people to seek the inside.  Pests, especially mosquitos and gnats can be a deterrent to enjoying the great outdoors.  Recently, a friend of mine asked me if there were any essential oils that could help chase away those pesky bugs.  I've tried many concoctions, but this one seems to work the best for me.  I used it recently while working in the yard (I live in the woods), and was not bothered by mosquitos at all.  I also sprayed my daughter down before she went into the woods and she reported no problems either.  I sprayed the oils around my doorway hoping to deter unwanted guests from entering the house.  There's nothing worse than being awakened by a mosquito buzzing around my head at night!  Try it and let me know what you think.

Bug Spray

25-50 sprays per 2-ounce bottle

• 10 drops citronella oil

• 10 drops eucalyptus oil

• 6 drops geranium oil

• 1 ounce rubbing alcohol

• 2 ounces of water

Combine the ingredients in a 2-ounce spray bottle and lightly spray areas affected.  Store in a spray bottle in a cool, dark area for up to 3 months.

The essential oils listed in this recipe contain insect-repelling components that make it a powerful blend.

Cocoa vs. Cacao

Cocoa, better know as chocolate, is commonly found in grocery stores. It's also what is used to make candy bars and desserts. Cocoa comes from a bean that is roasted, processed, and sold to consumers. Like most products that are overly processed, the nutritional content is virtually non-existent. Let me introduce you to cacao.

An ancient mayan superfood, cacao is an excellent source of dietary fiber and high in essential vitamins and minerals. Cacao is also a rich supply of antioxidants. Cocoa and cacao come from the same bean pod. Cocoa looks the same but it's different. Cocoa powder is raw cacao that has been roasted at high temperatures. Roasting changes the molecular structure of the cacao bean, and thus making it less nutritional.  Cacao can be found in natural food stores or on-line.

Here are a few things that are beneficial about cacao:

• lowers insulin resistance
• protects the nervous system because it is high in resveratrol
• reducesthe risk of cardiovascular disease
• reduces the risk of stroke
• reduces blood pressure
• boosts mood
• rich in minerals (magnesium, iron, potassium, calcium, zinc, copper and manganese)

Research suggests that using dairy with cacao blocks some of the nutritional values in cacao. So if you are making a shake or dessert, it's better to use a milk substitute like almond or coconut milk.

Below is a receipt for chocolate pudding that is both sugar and dairy free.

Dark Chocolate Pudding

3 TBSP cornstarch
3 TBSP xylitol* sweetener
2 TBSP organic cacao powder
2 cups unsweetened almond milk
1 tsp. pure vanilla extract

In a saucepan, thoroughly combine the cornstarch, xylitol, and cacao powder. Add the milk and stir until very smooth. Cook on medium heat, stirring constantly, until the pudding comes to a boil. Then lower the heat and gently simmer, stirring continuously, for 3 or 4 minutes. Stir in the vanilla, pour the hot pudding into a decorative serving bowl or individual custard cups, and serve warm or chill for about 2 hours, until cold and set.

*xylitol is a natural sweetener that has a low glycemic index and is safe for diabetics

Health-bite:  replace cocoa with cacao

Apple Cider Vinegar

Apple cider vinegar is made by crushing apples and allowing them to sit in wooden barrels until it matures. During the process of fermentation, the vinegar develop enzymes and minerals that can help aid our health. The "mother" is the necessary ingredient in apple cider vinegar (ACV) that promotes health. Most ACV that are found in commercial supermarkets have been processed by filtration and over-heating, whereby the "mother" has been removed. The "mother" can be identified by its web-like appearance that floats around in the bottle of the ACV. The cost of the natural apple cider is more expensive than that found in the grocery stores. You will find in the natural ciders a lot of "webbing" and is darker when compared to the filtered ciders. This "webbing" is the beneficial part of the cider.

Here's what ACV has to offer: mineral and trace elements like potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon, and fluorine. It can help with regulating cholesterol and blood pressure because of the pectin fiber in the vinegar. Just as people use vinegar to marinate meat so that it's tender, the same is true for our own fat cells. Apple cider vinegar can break down our own fat deposits helping with weight loss. ACV can also help with arthritis.

A couple of years ago, I noticed a bump on my finger joint. It would get sore and red from time to time. It just happens to be on the hand that I use most in my work. When I asked my doctor about it, he told me it was likely arthritis. Over the next year, it would flare more often. Thankfully, I don't have any other areas yet that have appeared. So why am I telling you this? Because I started mixing 2 teaspoons of ACV with a glass of water in the morning before work for the health benefits. After about a week or so, I noticed  I could bend my finger more without the pain. Because I'm curious and just wanted to see if it was the ACV, I stopped for about a week, and I noticed I wasn't able to bend my finger quite as well.  I need to work a few more years, so I'm back on the ACV daily. The taste doesn't bother me, but for some, it's a bit difficult to get down. You can add a teaspoon of honey if necessary.

Here are a few more things ACV can help with:

• Acid reflux--take 2 teaspoons in an 8-ounce glass of water prior to a meal
• Arthritis--can be applied externally to painful joints in a hot solution for 10 minutes
• Breaking a fever

Here is story my daughter told me: One of her co-workers has an infant who had been really sick.  She had her infant son at the emergency department once and the doctor's office twice. The medications given to him didn't really seem to help. My daughter told her about ACV on the body could break a fever. So this worried mom soaked a towel in ACV, warmed it and wrapped his body up for the night. The next day, the mom said he was a new baby. His fever was gone and he was so much better. Now this mother is a believer in natural remedies.

God gave us so many resources to use in helping aid ourselves in good health. We just need to find them and educate ourselves, myself included.

Health-bite: ACV a wonderful natural remedy

Alfalfa

In her book, Weeds That Heal, Racheal Weaver describes Alfalfa as the "Father Of All Foods". She goes on to describe how Alfalfa's long root system provides minerals in large amounts such as iron, calcium magnesium, postassium, plus trace minerals and vitamin K. Alfalfa helps remove toxins in the body while neutralizing acids.

Here are some of the uses alfalfa can be used for:  allergies, anemia, appetite, arthritis, digestion, kidney problems, lowers cholesterol, rheumatism, morning sickness, stomach ulcers, and a blood cleanser. Alfalfa is also used in relief for bloating and water retention. What caught my eye is it can help with unstable blood sugar and help to balance pituitary gland function.

During the coarse of my work day, I ask patients about their health history. If diabetic, I ask if they know their A1C level (an inflammatory marker).  A level of 6.5 and over signifies higher than normal range. This matters because if the sugar levels are not controlled, healing is very slow, circulation is compromised, and big problems can result.

Did you know that our small pituitary gland tucked away in the middle of the brain controls the hormone levels of the thyroid and adrenal glands? The pitutiary gland also plays an important role in growth and development, espeically during puberty. Sometimes a tumor or growth will devleop on the pituitary gland that could either block messages to stimuate production of a hormone or could send messages to secrete too much hormone.

So let's get back to alfalfa.  With the spring approaching, fields will be filled with alfalfa. I personally ordered seeds to sprout.  They are quite easy to do and are useable in about 5 days. After they sprout, I place them in the refrigerator and add to sandwiches and salads.  The sprouts are quite tasty. Even my skeptical husband likes them. If you are trying to regulate blood sugar, you can sprinkle some seeds on every meal you eat, or take an alfalfa supplement. Using the sprouts or seeds will also help that pituitary gland, which provides energy and balance in the body.

With spring also brings allergies. Believe it or not, alfalfa could rid you of your seasonal allergies. One story tells of a mother whose son had severe seasonal allergies. She took him to the doctor, but medications were not helpful. This mother began to look into natural remedies and began using alfalfa tablets. Reporting in just a week, her son felt better and was symptom free for the rest of the season. She gave him 4-5 tablets 3-4 times a day.  Luckily, alfalfa supplements are one of the least expensive supplements out there.  They can be found at your local healthfood store. I have two members of my immediate family that suffer from seasonal allergies.  I have my supplements bought, and I'm ready to take on the season!

Precautions with alfalfa: do not use if taking a blood-thinner or anticoagulant medication such as Coumadin or Warfarin. Using alfalfa in large doses could cause anemia. Ask your doctor prior to using if on a blood-thinner.

Health-bite: Give alfalfa a try for seasonal allergies and overall health.