C l a u d i a K e e l ArborVitaeNY.com | EarthFlower.org

T R A D I T I O N A L W A Y S & H E R B S F O R F A L L & W I N T E R H E A L T H

“He who would nourish life surely follows the changes of the four seasons” Nei Jing, ancient Chinese text

In modern culture, we have often forgotten simple and healing ways to live with the seasons and address common ailments. I seek here to remind you of some of them, and introduce you to the use of food and herbs as our remedies for health and wellbeing. Hopefully, most of these recommendations will remind you of your own community’s traditional ways, or at least appear to be good common sense.

F A L L & W I N T E R F O O D S – L ATE H ARVEST & STORAGE F OODS Traditional peoples had no choice but to live in rhythm with their environment and the foods it offered. While we now have more options, we would be wise to return to local and seasonal living. The seasonal and regional harvest, both wild and cultivated, offers us what our bodies needs. The cold seasons are the times for warming and more ‘condensed’ foods. It is not a time for much raw foods such as salads.

• The last of the summer crops, corn, lettuces, tomatoes and the last of the berries and fruits are in wonderful abundance. Fall is the time to ferment vegetables & fruit, such as sauerkraut, pickles & chutneys. • Mushrooms (fresh or dried): shitake, miatake, oyster mushrooms All mushrooms are immune system

tonics (with the exception of commercial white button mushrooms which should be avoided) • Root crops: Burdock, celeriac, beets, carrots, turnips, parsnips, potatoes, beets, daikon etc. Lotus root

helps clear phlegm from lungs (available in Chinese markets & health food stores) • Winter Squashes (for savory or sweet dishes) • Garlic & Onions, (healing & protective to lungs) Horseradish root (healing for sinus)– see herb section • Brassica Family vegetables: broccoli, cabbage, cauliflower, mustard greens etc. • Winter greens: Kale, Collard, Dandelion, Beet greens & watercress • Storage fruits: Apples, Pears, pomegranates, citrus (save organic citrus rinds for teas, medicine & cleaning) • Honey, especially in its raw, unrefined form, is highly antibacterial, antiseptic and soothing to the

throat. It is a sugar, however, and should be used in moderation. • Grains, legumes & nuts: it is important these foods be soaked or fermented for digestion and nutrients • Healthy Fats: the best can be home rendered! Butter, ghee, coconut oil, tallow, lard (very high in Vit D)

also olive oil & sesame oil • Eggs and animal foods, preferring organ meats & organ based charcuterie. • Fermented & cultured food and drinks: kefir, yogurt, miso, sauerkraut, pickles, homemade cultured

condiments such (ketchup, mustard, salad dressings) Kombucha, kvass, water kefir (See below for more info) • Bone Broths (See below under ‘Therapeutic ‘Super’ Foods’ for more info) • Herb, root and spice teas & foods! (See below for more info)

Q UICK T U R N I P OR O N I O N S Y R U P old country recipes for coughs and colds!

Hollow out a turnip and fill with raw honey. After 3, 4 hours (or overnight), a healing syrup will form. Similarly, cover sliced onions with honey in a bowl over night. In morning strain & press out the syrup

Also with water: put a thick slice of raw onions in a cup, pour boiling water over it and let it stand until the water has cooled a little, then strain and drink the water. Add cayenne for a more pungent kick that helps to clear mucus.

C O L D R E L I E F S O U P (2 servings ) 1 med. daikon, coarsely chopped (@ 2 cups) 6 scallions, minced 1 tbsp. minced fresh ginger

2 cups bone broth (or water) raw Sea salt optional: garlic, lemon juice, parsley. Cilantro, daikon greens Bring the daikon (with its greens if available) and stock to a boil. Reduce heat, to simmer, covered, for 5 minutes. Add the scallions, ginger & garlic if using. Season with raw salt and simmer, uncovered, for 10 minutes, reducing

the water by @ 1/3. Lemon juice, and/or minced parsley and cilantro could be added at this time. Serve hot.

Claudia Keel ArborVitaeNY.com | EarthFlower.org 2 F A L L & W I N T E R T H E R A P E U T I C ‘ S U P E R ’ F O O D S

Cod Liver Oil: Even if we spent our days out in the sun, by mid October the angle of the sunlight is no longer strong enough to be a catalyst for our bodies to produce Vit D. (When our mid-day shadow is longer than our height, it is evidence the low angle of the sunlight is filtering out a great deal of ultraviolet B light, and our bodies cannot product vitamin D without sufficient UVB.) It is notable that traditional winter foods on included foods rich in vitamin D such as lard and tallow, fermented grass-fed dairy, marrow broth, oily fish and shell fish, liver and blood pudding though these foods are no longer common in the modern menu. But also Cod liver oil has been the traditional remedy of northern climates, as it provides a potent and natural source vitamins A, D and E, as well as Omega 3 EFA, and other nutrients necessary for immune, endocrine and respiratory health. A teaspoon a day of Cod liver oil is helpful all year, but it is especially helpful during winter months. During infections increase the dose to speed healing. Unfortunately, all CLO (and fish oil as well) available in stores is heat rendered and highly processed compromising and lowering the heat sensitive nutrients, particularly vitamins! The old time tradition of fermenting cod livers offers even more bio-available nutrients without heat process. Blue Ice brand from Green Pasture offers traditional fermented cold pressed cod liver oil

Gelatin-rich, Bone Broths: Almost all traditional cultures use some form of a bone broth in their cuisine and most often it is a featured and daily part of the diet. Slow and long simmered bone broths have special healing and nutritive qualities: 1.) Supplies minerals in easy to assimilate form 2.) Supplies nutrients that help build healthy cartilage & tendons 3.) Supplies amino acids that help the body detoxify 4.) Supplies gelatin to help digestion and heal the gut lining. Gelatin-rich broth with meals promotes full digestion and complete assimilation. This stock also has the quality of being HYDROPHILIC, and attracts liquids, including digestive juices Cooked foods are HYDROPHOBIC, and as such they repel liquids, including digestive juices. Having gelatin rich broths with our meal aid in the assimilation of all foods (Raw foods such as fermented vegetables) are also HYDROPHILIC and are also helpful to be consumed with cooked foods. Gelatin is useful in the treatment of: Gastric Reflux Malnutrition Poor digestion & assimilation

Infectious diseases Digestive irritations Crohn's Colitis IBS Ulcers

Jaundice Diabetes Fatigue Dysentery

Allergies Tuberculosis Muscular Dystrophy Infant feeding

Bone broth, being so easy to assimilate, is the premier convalescent food. Traditional medicine often makes use of bone broth to deliver herbs. Here are a few of many possibilities: Herbs to add at the onset that benefit form long simmer and will not effect flavor much: • Astragalus • Calendula • Bay leaf Other herbs and mushrooms to add for long simmer but add a particular flavor: • Reishi • Turkey Tails • Shitake • Miatake • Codonopsis • Burdock root • Seaweeds • Ashwaganda Towards end of simmering add aromatic herbs: • Thyme • Oregano • Parsley • Garlic • Onions • turmeric • ginger Before eating add ferments (do not boil): • natural miso paste • raw cream/ crème fresh • sauerkraut ‘juice’

Probiotic Foods -Fermented & Cultured Foods & Drinks: Our body’s beneficial and symbiotic microflora is not only needed for proper digestion it is also the first line of our immune system. Friendly bacteria and yeast actually signal our immune system when pathogenic and toxic substances are present, as well as provide an inhospitable terrain for pathogens. A healthy throat environment actually has a beneficial strain fo strep present that guards against strep pathogens. There are numerous challenges to our natural microflora today not the least of which is antibiotics (which have even been found in drinking water!). With chronic health challenges or an acute ailments it is beneficial to take a medicinal grade probiotic supplement.

Claudia Keel ArborVitaeNY.com | EarthFlower.org 3 Key Nutrients for Immune Health in Winter: Our bodies need the full spectrum of vitamins, minerals and phytonutrients for good health at any time of the year. But ensuring the diet is rich in Vitamins A, D (found in abundance in cod liver oil), Vitamin C (found in vegetable ferments and numerous herbs) and zinc (found in shellfish, beef and pumpkin seeds) is particularly important to both prevent and resolve illness. One can supplement if needed but it always optimal to seeks nutrients from foods both for bioavailability and also because there are numerous as yet unknown nutrients in food which we do not yet know exists. Nutritional science is a very young science and our understanding is changing yearly. When in doubt seek to follow traditional food-ways and get nutrients from vital, well produced foods.

T R A D I T I O N A L & T H E R A P E U T I C P R A C T I C E S F O R W I N T E R H E A L T H

SEASONAL A FFECTIVE D ISORDER, S .A.D. Living in northern climes the shorter daylight and increasing time indoors and trigger a seasonal depression

often (and well) called SAD. But we all, in one way or another, feel the effects of the year’s darker days. One benefit of being in areas with snow cover during the winter months is that the white snow reflects and intensifies the winter sunlight and offers more opportunities for winter activities outside. Just as in every other time of the year, it is important for our physical and mental health to be outside in sunlight everyday and for as long as possible. While it is good to celebrate the season more inwardly and cozy at home, spending time outside during the winter is perhaps more important and more invigorating than the other more gentle months.

Our own molecule of the sun, Vitamin D, is one we hopefully stored in our body during summer months by being out in the sun. Vitamin D is sometimes referred to as the “good mood vitamin’ and lack of it is physiologically connected to depression. The winter diets of traditional peoples have included foods rich in vitamin D such as animal fats such as lard, tallow, cultured dairy /cheese and oily fish oysters and cod liver oil. If one is suffering from SAD, have your D levels checked; supplement with cod liver oil and perhaps also added Vitamin D if levels are low.

To brighten the dark days there are herbs that connect us more to the elevating energy of sun such as lemon balm, saint john’s wort and rosemary all of which are also potent antimicrobials as well. Other herbs too are well used for seasonal blues: borage, tulsi, rhodiola, mimosa, pine and rose. Most all of these mood-lightening plants are rich in aromatic volatile oils, which are themselves formed in response to the sun’s energy. Fragrant plants both relax and enliven us and bring a bit of the sun in to the winters days.

Cold Water Bathing

It may sound contradictory, but ending your baths and showers with cold water is one of the best and simplest things you can do to improve your circulation, sensitivity to cold, and vitality. Cold water ‘closes’ your pores and your body ups its blood circulation to warm your body from the inside. Not only do you feel warmer (from your own side) after cold water, the increased circulation is cleansing for your entire body. Hot water bathing opens our pores and makes us more sensitive to the cold when we emerge from the heat. To go out in to the cold weather after a hot shower is opening your body to let all the cold in!

Gradually begin to acquaint yourself to cold water. It can feel somewhat shocking at first, but ending a shower with lukewarm water is better than hot water. Stand under the cool/cold water as long as possible, at least 20 seconds, being sure to expose all parts of your body.

IMMUNE E NHANCING H ERB F ORMULAS

WoodlandEssence.com offers a ‘Deep Immune Tonic’ blend of locally grown and wild-crafted herbs, which is a version of the traditional Chinese Fu Zheng formula. It is prepared as a broth decocted with bones for 3 days and supports, enlivens and strengthens the immune system. Dose is 1 ounce/day.

Reishi (Ganoderma tsugae or luciidum) Shitake (Lentinula edodes) Turkey Tails (Coriolus versicolor) Astragalus (Astragalus membranaceous) Codonopsis (Codonopsis pilosula) Atractylodes , Burdock root (Arctium lappa)

Claudia Keel ArborVitaeNY.com | EarthFlower.org 4 Below is a list of local herbs to use regularly to help enhance the immune system such as elder, garlic,

ginger, lemon balm and thyme. But other herbs from Ayurveda and Chinese traditions can be used as tonics to enhance immunity during the winter month as well, such as: Reishi mushroom, Astragalus root, Schizandra berry [these three can be found locally grown here in the Northeast], Siberian Ginseng root, Ashwagandha, Myrrh resin, and Licorice root

C O L D & F L U

Both the common cold and flu are viral infections of the respiratory tract. Antibiotics do not treat viral infections but are sadly often misapplied. There are currently no antiviral medications that are effective for a cold rhino virus nor are there vaccines for cold, though there are antiviral medications for the flu. There are vaccines that seek to pinpoint the particular infective influenza virus each year, sometime effectively, sometimes not. There are numerous over the counter medications for colds. Most are aimed at suppressing symptoms by suppressing immune response. Likewise there are also numerous OTC medications for flu which increase comfort by suppressing the immune system (NSAIDs, acetaminophen, cough suppressants etc.) These medications are now being recognized by research, peer reviewed journal such as JAMA, NE Journal of Medicine and FDA as ineffective and often harmful

The effective use of herbs for colds and flu is empowering, effective, safe and most importantly builds immunity to protect from further infections and immune challenges.

A T F IRST SIGNS OF C OLD OR F LU • Rest! Sleep! Sleep is the way the body restores itself. Do not push through tiredness, as you use the energy the body

would use to fight the illness and risks developing a more ingrained illness.

• Consume broths (with warming and n herbs such as garlic and ginger if possible) and simple, easy to digest cooked, warming food. But if you don't feel like eating don’t. (As the saying goes ‘Feed a cold, and starve a fever.’) Fasting allows the body to turn its full energy to healing. But it is important to continue to drink (sip) warm liquids such as broth and herb tea even more than usual. Our mucus membranes require liquids to move out foreign invaders and dry conditions are more difficult to resolve.

• Avoid all sugars and refined carbs (except for honey therapeutically), which are pro-inflammatory and weaken the immune system when we particularly need it. Likewise avoid all processed food and cold and raw foods.

• Bundle up and put a scarf around your neck! Stay warm! Colds and flu are cold energetically and it is particularly helpful when we assist the body keeping warm. Traditional Chinese Medicine similarly advises to protect, wrap and warm our neck and lower torso around kidney. They call these points ‘wind gates’ recognizing they are particularly vulnerable places where the energy of cold and wind can enter the body.

• Help simulate a fever by taking a sauna or hot bath. Adding generous amounts of Epsom salts, baking soda and food grade hydrogen peroxide aids the body tremendously in detoxification. These heat therapies are best done in evening before bed. DO NOT go outside in the cold after such a heat treatment. Ones pores and body are opened up by the heat making us all the more susceptible to cold

• Take herbs such as that help stimulate the immune system such as Echinacea and herbs that prevent microbial infections such as Elderberry and garlic in frequent material doses (even every half hour). Warming spices like cayenne, garlic and ginger are antimicrobial, increase circulation and help one ‘sweat out’ an infection (A great way to have these all is in fire cider – see recipe below)

Note: Goldenseal is rarely indicated nor effective at the beginning of an illness pared with Echinacea as is so often seen in the market place. Being a cold, dry and astringent herb, goldenseal decreases mucous which is actually needed at the onset of infections. Goldenseal excels in addressing mucous membranes infections such as sinusitis when it can come in contact with those membranes.

Wet Sock Treatment This may seem to be another odd hydrotherapy technique, but this age old technique is helpful with children and

adults alike. Adding a yarrow tea increases its actions but not necessary. You’ll need: • Cotton Socks • Wool Socks •Yarrow tea (or simply cold water) • Warm bath or footbath

Claudia Keel ArborVitaeNY.com | EarthFlower.org 5 Begin by making yarrow tea. Put a 1/2 cup of flowers in a pint jar & cover that with boiling water. Let this sit for a

minimum of a ½ hour, strain and then cool. (Add ice, put in the freezer, etc). Once the yarrow tea is cool start bath water. Then warm the one’s feet either in a full bath or just a foot bath. Once the feet are warmed, soak the cotton socks in

the cold yarrow tea and then put them on the feet. It’s helpful if the socks are slightly too large for the feet. Cover the wet cotton socks with a pair of thick wool socks. Go to bed. It is commonly said to do this three nights in a row, but even one after one night there.

A FEW SORE T HROAT R EMEDIES Herbs as a gargle: • 1 cup hot sage tea • ���1-2 tsp raw salt • ���2 Tbs apple cider vinegar • optional: 1⁄4 tsp goldenseal ��� Mix well to dissolve salt, cool slightly to a warm temp. Other herbs to use as a simple or in formula: • myrrh gum tincture diluted in water • calendula tea • thyme tea • red root tea Tinctures for internal use: • echinacea • propolis resin • sage • thyme Lozenges containing the following powdered herbs can be made --or purchased: • slippery elm bark/ marshmallow root • licorice root • echinacea root • propolis resin • red root

INTRO TO H ERBAL C OUGH ‘E NERGETICS’ In ‘energetic’ assessment, herbalists make distinctions about the quality and presentation of a symptom such as whether a symptoms is hot or cold wet or dry. Mullein, elecampane, licorice, horehound, hyssop valerian fennel and onion are all examples of herbs used for coughs but they each have different applications and indications. For coughs, a helpful distinction to make is whether the cough is dry or wet. For example, Mullein is well used for dry (smokers type) coughs and elecampane is well used for wet coughs with green or yellow mucous. When reading herb descriptions pay attention to the energetic qualities of the herb and seek to match them to a particular cough or symptom. Here are a few examples of cough presentations and particular herbs that can be used for them:

1. A productive cough (wet with expelling mucous) This is the body’s effort to expel mucus from the lungs. Our strategy for this cough is to support the body in expelling mucus by thinning mucus so it is more easily expectorated. We never want to suppress this type of cough because the result is trapped mucus in the lungs leaving one prone to more serious infection. Herbs: Elecampane, Garlic, ginger and onions also Thyme and Monarda These two spicy and diffusive plants help to thin and expectorate mucus. Because of their spicy taste teas may need to be made weaker for younger children.

2. Unproductive or dry coughs: When dealing with this type of cough I like to moisten the lungs and if necessary, use antitussive herbs to stop the coughing. The bronchioles can be dry and irritated causing a dry irritating cough. In this type of cough there is little to no expectoration and the cough can be quite persistent. Sometimes this cough is worse at night or worse laying down. Herbs: Marshmallow, red clover, mullein, linden, plantain and red poppy (tincture)

3. An unproductive cough is a cough with little to no mucus expectoration, however there can still be mucus in the lungs it may either be too dry or too congested for expectoration: You’ve probably experienced this yourself, it feels like you have a tight chest and may be difficult to breath. Herbs: Marshmallow, mullein and plantain

4. coughs due to throat irritation tickle in the throat) herbs: wild cherry bark, herbs in honey & herbal honey syrups (but also look to lymphatic swelling etc)

Another way to distinguish what herbs to use for what cough is the color of the mucus. Yellow and green mucus indication heat and infection. Cooling and anti-microbial herbs are preferred. Clear to white mucus expectoration indicates coldness. Warming and stimulating expectorants are used here. Thick and dry mucus indicates the need for demulcent herbs (or other means of moistening such as herbal steams).

Essential Oil/ Herb Steam for Respiratory Congestion Essential oil blend: 1 part peppermint, 2 parts tea tree, 3 parts rosemary, 4 parts eucalyptus Add 3 to 5 drops of this blend to just boiled water in a bowl or pot. Lean over the pot. Cover your head and pot with

towel and inhale through your nose if nasal congestion bothers you, and through your mouth if your chief complaint is a cough. You can also add 10 drops of this blend to a hot bath, and/or add 10 drops to 1ounce of oil such as jojoba, and rub the oil around your sinuses. One can also steam with dried herbs in boiling water (incl. chamomile) for a similar effect.

Claudia Keel ArborVitaeNY.com | EarthFlower.org 6

F E V E R S Fevers are our body’s natural way to rid ourselves of pathogenic microbes and should not be suppressed a

part from advanced conditions. Herbs, however, do excel in supporting the natural fever process and help them to resolve more quickly. Please see accompanying handout on fevers and how to effectively apply herbs to different types of fevers.

B R I E F O V E R V I E W S O F L O C A L H E R B S F O R W I N T E R H E A L T H

The following is a list and outline of common herbs that grow easily throughout the Northeast, with the exception of a few kitchen spices, which are readily available, and Astragalus which can be easily grown or bought in Chinese stores and Goldenseal which is an endangered but local woodland herb which also can be cultivated, even in NYC. (As goldenseal is endangered in wild please buy only cultivated goldenseal. This brief overview should not replace the advice of a qualified health practitioner, or a qualified herbalist trained in the use of these herbs, especially when there is anything particularly challenging to your health.

A S T R A G A L U S Astragulus is a Chinese root with strong immune enhancement & restorative properties. Among its many qualities, it enhances function in the lungs, spleen and digestion. One caution though. Do not use it when you are actively sick, as it ‘closes your pores’. In China, it is said Astragulus ‘feeds’ an illness.

A S T R A G A L U S B R O T H O R G R A I N Astragulus healing qualities are best extracted in water and decocted (simmered for a period of time). This

makes it perfect to use in foods such as broths, soups or grains such as rice. It is somewhat bland tasting and does not affect the taste of food very much. Add a few long strips of Astragulus to the water as you begin to cook your soups or grains. One proportion is 6 long strips to 3 cups of liquid, but you can adjust according to

your taste. Remove the astragalus when you serve the food. Adding other immune boosting herbs/foods to your broths/ soups, such as, shitake mushrooms, garlic, burdock

and aromatic culinary herbs, will add even more to the health-giving food.

A S T R A G A L U S C H A I This inspired chai recipe comes from herbalist Rosale de Foret. The codonopsis adds a sweetness making

sweetener unnecessary, though you can use any of your preferred chai herbs •1-2 part astragalus root •1 part codonopsis root •1 part burdock root • ½ part ginger •½ part cinnamon bark

• ¼ part cardamom • 1/8 part cloves •1/8 part black pepper Simmer ½ cup chai blend with @2½ cups water covered for 20 min.-1 hour. Add milk or coconut milk as desired

B O N E S E T : Bitter boneset has numerous actions that makes it is a premier remedy for the back and forth hot and cold (bone aching) effects of the flu and acute infections, such as: Diaphoretic, febrifuge, expectorant, cathartic, antispasmodic, relaxes mucous membranes and peripheral blood vessels, promotes bile flow, gentle laxative,

B U R D O C K R O O T [Articum lappa] Burdock is tonic (gently increasing function) for liver, lymphatic and kidney. In older herbals it is called s a blood-purifying, alternative herb. It is a most valuable remedy for the treatment of dry and scaly skin conditions, and chronic lymphatic swellings. It is effective for psoriasis if used over a long period of time. It is useful as part of a wider treatment for rheumatic complaints, especially those associated with psoriasis. Part of the action of this herb is through bitter stimulation of the digestive juices and bile secretion. Thus it will promote bile secretion and appetite. Burdock is a rich source of inulin (with Fos) which normalize bowel flora. It has been used in anorexia nervosa and similar conditions, as well as to aid kidney function and to heal cystitis. Burdock has a reputed anti-cancer reputation and is used in many cancer formulas such as ‘Esiac’. Burdock roots are a most desirable medicinal food and can be used in recipes as (and with) carrots. In Japanese cuisine, gobo (it’s Japanese name) is frequently served pickled. (Burdock seeds have an even more potent medicinal action (but can be challenging to harvest because of the ‘burs’).

Claudia Keel ArborVitaeNY.com | EarthFlower.org 7 G O B O ( B U R D O C K ) P I C K L E S - 2 WAYS

Gobo is the Japanese name for burdock and Gobo pickles are a familiar ingredient in sushi and other Japanese dishes. The 1st recipe is for a true pickle that is lacto-fermented in salt-water brine (with whey for an innoculant in

this small scale home recipe), and offers a host of digestive enzymes, probiotics and other nutritional factors in addition to the goodness of burdock. But the 2nd recipe is also a wonderful quick and easy way to prepare burdock

to use as a condiment with food.

For both recipes; Wash and slice burdock roots to desired size or leave long slender stalks whole. For the quick ‘pickle’ steam the burdock, and reserve steaming liquid. (Leave the burdock raw for lacto-fermentation) Pack burdock in a sterilized wide mouth quart jar with optional (but flavorful!) seasonings: 3 cloves of garlic

crushed, 1″ ginger, cut up into chunks & ½ tsp coriander seeds

For lacto-fermented pickle : Dissolve 1 tbsp salt in 1 cup of water - if necessary heat and then cool it. Pour ¼ cup whey over jar ingredients. Then pour the salt water in as well. Add more water if needed to cover all ingredients, but keep below 1” from jar rim. Use a clean regular mouth jar lid, preferably glass, to weight down

ingredients below surface of liquid (otherwise they like to float up to the top). Cover jar and let ferment at room temperature for 3-5 days. Taste to see where you like the texture and taste. (The ferment can go longer than 5 days)

Skim off any mold that accumulates on the surface. When done, transfer to the refrigerator or cool storage

For quick ‘pickle’: Mix together ½ cup each of he warm steaming liquid, tamari & rice vinegar Pour over the Burdock roots and seal jar. Let stand for @ 4 hours. Refrigerate afterwards.

C I N N A M O N : Cinnamon is a highly esteemed warming and stimulating herb, and is prescribed to raise vitality and stimulate the circulation. It helps clear congestion throughout the body - all needed actions for winter. It was a popular medieval cure for the flu, especially at its onset. Take a dose of it at first shiver: 1/2 tsp simmered in a cupful of water, with a little honey to sweeten. It is often used in medicinal formulas to flavor the less tasty herbs. Cinnamon also helps to balance insulin levels as is used in many diabetic formulas. And so, it is all the more desirable flavor to add generously with sweet foods.

W A R M I N G C H A I Simmer (covered) 3-4 cinnamon sticks, 8-10 slices of ginger, 20-25 peppercorns, 15-20 cloves of cardamom (or 1½ Tsp. ground cardamom) in 2 quarts of water for 2 hours. Then turn off heat, and add 1 Tbsp. black tea

and infuse (covered) for 10 minutes. Strain. Add maple syrup or honey and organic whole raw milk (or coconut milk) to taste. Serve warm.

B E E B A L M / M O N A R D A genus name (also Sweet Leaf, Wild Bergamot, Wild Oregano, Oswego Tea) Bee Balm is native and easily grown all across North America and sadly overlooked as a culinary spice. Its spicy flavor with a hint of sweetness is akin to oregano and thyme (with which it shares many constituents) and can be used similarly. Monarda is also one of our most potent herbal remedies for a host of infections. “It can be used for yeast infections, bladder infections, topical fungal infections, as a steam for congested sinuses, as a mouth wash for gum infections and for a variety of symptomatic complaints of the cold and flu.” It excels topically for burn (use poultice or Mondara oxymel (recipe below) for burns) “As an antimicrobial herb it works wonderfully as a tea or infused honey on a sore and inflamed throat. As a diaphoretic herb it can support the fever process by increasing internal warmth while someone feels cold and is shivering. Bee balm is a diffusive herb. It brings heat from the core of the body to the periphery. If that sounds abstract to you, try drinking a cup of hot bee balm tea. You can literally feel the heat rise from the core of your body up to the skin and then dissipate. That’s diffusive!” Consider Bee balm instead of the more expensive Oregano oil popularly used for candida and other infections.

B E E B A L M O X Y M E L Oxymel is the term used for an herbal preparation with honey and vinegar. ‘These sweet and sour preparations

are specific to the respiratory system and can be used for bronchial complaints, especially when there is a lot of mucous present - such as coughs that are thick with mucous’ Other herbs can be substituted for bee balm such as lemon balm, oregano thyme or rosemary Fresh or dried herbs are suitable for this recipe. ‘Use by the spoonful as

Claudia Keel ArborVitaeNY.com | EarthFlower.org 8 needed for thick congested coughs, sore throats and general support during a cold or flu’. Oxymels can also be used in salad

dressing or as marinades If using fresh herbs let the herbs wilt and partially dry for couple days. Chop herb finely and pack a jar ¾ full

If using dried herbs, fill the jar ½ full. Pour raw honey and raw apple cider vinegar to the jar to fill the jar. The ratio of honey to vinegar can change according to preference. Generally ½ and ½ each. But for less sweet

oxymel one can use 1/3 honey and 2/3 vinegar, or visa versa for a more sweet version. Use a wooden chopstick to stir and press out air bubbles. Continue to do this for a couple days making sure the

liquid is well blended. And cover with plastic or glass and let sit for 1 month shaking periodically. The herbs can be strained and pressed out or left in (generally dried herbs are better strained)

Store in a cool place or cupboard, and will last at least a year D A N D E L I O N R O O T & L E A F : I believe no herbal (or overview) could be complete without paying homage to this common weed! Anyone seeking to increase one’s health and vitality would do well to include dandelion in your diet and herbal teas on a regular basis. Dandelion root is regarded as a supreme liver tonic. Its roots are high in inulin; a plant sugar that helps stabilize blood sugar levels, reduces hypoglycemia and prevents adult onset diabetes. The leaf (high in vitamins and omega 3 fatty acids) is one of the most effective diuretics, supplying generous amounts of the potassium that other diuretics deplete in the body. E C H I N A C E A R O O T & F L O W E R : Echinacea is one of the best herbal remedies to help the body rid itself of microbial infections. It stimulates the action of the lymph and the production of T cells within the immune system. It is very effective in preventing colds and flus when taken at their early stages. During illnesses such as colds and flu, it has a cumulative effect if taken throughout the day. It is especially useful for infections of the upper respiratory tract such as laryngitis, tonsillitis and for catarrhal conditions of the nose and sinus. The tincture may be used as an externally to help septic sores and cuts. E L D E R F L O W E R & B E R R Y : IN 400 BC Hippocrates referred to the elder tree as his “medicine chest”. Charlemagne decreed that every household should have an elder growing by their home. Its most common use is for the flu. Elder is anti-viral. Elderberries are rich in bioflavonoids, which are anti-oxidant, ant-inflammatory and anti-histamine. Elderberry also inhibits several strains of influenza viruses and hastens recovery from the flu. Recent studies have shown that elderberry constituents attach to the cell wall receptor site for viruses, thereby preventing the virus from attaching to the cell wall themselves. Elder flowers are also an ideal treatment for colds and influenza. They are indicated in any catarrhal inflammation of the upper respiratory tract such as hay fever and sinusitis. Elder enhances immunity and provides cardiovascular protection. It is a constitutional remedy for elders with edema and blue swollen ankles. Elder has a collagen stabilizing action making it useful for healing connective tissue swelling both acute and chronic. This includes hemorrhoids, sprains, arthritis and varicose veins. Additionally, it is useful in rheumatism. One caution, eat only cooked elderberries. Elderberry syrup, cordial or jam can make a nice preventative medicine during the flu season. It’s so delicious that it can become addictive! (But in this case a good addiction.)

E L D E R B E R R Y C O R D I A L Mash 1/2 cup to 1 cup elderberries (fresh or dried) with a little of good quality brandy to extract the juices. Pour the elderberry brandy mixture into a jar and add more brandy, roughly 1 part elderberries to 5 parts

brandy. Cover and let sit 4 to 6 weeks shaking the bottle periodically. Strain and drink a small shot glass when sick or as a periodic preventative medicine.

E L D E R B E R R Y S Y R U P • 1 cup fresh, or ½ cup dried elderberries •1 cup raw honey • 3 cups water

optional: • ½ tsp. powdered or 1 tbsp. fresh grated ginger •¼ tsp. cinnamon. •1 tbsp. lime juice •1 cup vodka or 2/3 cup Spiritus Vodka (175 proof)

Place berries (ginger and cinnamon) in a saucepan and cover with water. Bring to a boil, reduce heat and simmer at low heat for 30 minutes. Smash the elderberries through a strainer. Add honey. Add the optional

Claudia Keel ArborVitaeNY.com | EarthFlower.org 9 lime juice and vodka after the syrup has cooled. (The vodka will preserve the syrup longer but make it the

syrup thinner.) Bottle and store in the refrigerator for 3 months (without vodka) or up to a year (with vodka).

E L D E R B E R R Y O X Y M E L While all elderberry preparations are healing & delicious, my new personal favorite is elderberry oxymel. It

adds the benefits of apple cider vinegar & doubles the time the syrup last without adding vodka. This recipe is basically the same as above though larger and instead of the vodka you add vinegar.

• 2 cups dried elderberries •3 cups raw honey • 4 cups water •1 cup raw apple cider vinegar Follow directions above only add apple cider vinegar instead of the vodka

A daily preventative dose for either syrup or oxymel is 1 tsp for child or 1 tbls for adult At the first sign of flu or cold symptoms, take 4 tbl. a day and can even take it ½ hourly

F E N N E L S E E D : Old traditions for healing when one is sick is to aid bodies channels of elimination, and in particular easing digestion and expectoration. Fennel excels at both. This easy to grow plant is one of the most superb carminatives – aiding digestion and preventing gas and bloating. It is a wonderful tea to have after a heavy meal. In India, the seeds are commonly available in bowls to chew after a meal. It is also an excellent antispasmodic and expectorant and it a well used ingredient in cough syrups.

C O U G H & S O R E T H R O A T S Y R U P 4 part fennel seeds 2 parts slippery elm bark 2 parts valerian

2 parts licorice root 1 part cinnamon bark ½ part ginger 1/8 part orange peel optional: instead of slippery elm bark add a cold infusion of marshmallow root

Follow directions for the cough syrup under "Garlic", being sure to add the honey

G A R L I C ( & O N I O N ) : Garlic is wonderful remedy with a wide range of actions. As an antimicrobial herb it helps the immune system resist and deal with infections. It has a particular affinity for the lung, and is indicated for colds, coughs, fever, flu, bronchitis, and bronchial asthma. It is also anti viral and antifungal. A wonderful and effective remedy for deep lung infections is 8 to 10 raw cloves of garlic a day. But if one includes a lot of garlic and onions into the diet during the winter months, it is unlikely that you will come down with any colds or flus! It lowers blood cholesterol and elevated blood pressure. There is increasing evidence that it possesses anti -tumor activity. Garlic has a mild blood thinning effect, but for this reason, it should be avoided in large quantities before surgery. Stephen Buhner, in his book, Herbal Antibiotics, says, “If only herb could be used to combat an epidemic spread of antibiotic-resistant bacteria, garlic would be it”.

Garlic looses some of its properties when cooked, so for medicinal purposes it is best to have it raw (and crushed) or freshly juiced. When sick, it is also important to take garlic in large doses. To make it more palatable, mix crushed garlic with raw honey and swallow. Following it with an apple also helps if it bothers your stomach.

P I C K L E D G A R L I C - 2 W A Y S A tasty way to take your garlic is to pickle it! The following recipe is sweet, sour and pungent and provides

the additional healing qualities of honey and apple cider vinegar. Peel whole organic garlic cloves, being careful not nick or cut them. (Use garlic ‘seeds’ if available. They are smaller but concentrate garlic’s properties) Fill a glass jar with the garlic and cover with a mixture of 1/2 raw apple cider vinegar and 1/2 pure (no additives) tamari (or adjust to taste). Cover and let sit for 4 weeks in a cool place. Then drain 1/4 to 1/3 of the liquid from the jar. Reserve the garlic infused tamari vinegar for salad dressings. Add enough raw honey to the remainder of the liquid and garlic to cover all the cloves. Shake to mix. Store in the refrigerator, and enjoy a clove or two daily.

The more beneficial probiotic version of this recipe is to ferment garlic cloves in a brine for 4-6 weeks then add tamari and honey after the ferment is ready.

Claudia Keel ArborVitaeNY.com | EarthFlower.org 10 ‘ G A R L I C K E D ' H O N E Y

This Garlic Honey is an excellent cough syrup and soothes a sore throat. Take a teaspoon every couple hours or whenever it seems necessary. It is very concentrated, so when giving this to a child you may want to dilute this with a bit of water. Garlic Honey can also be used topically for acne or herpes. As a food, use can baste

chicken with it or as a base for salad dressing and marinades. Peel garlic cloves and put them in a jar. Add honey (preferably raw) very slowly to the full jar of garlic. It takes time for the thick honey to fill all the air spaces. Add a little at a time over a couple days until the jar is full. (Honey liquefies as it absorbs the garlic juices and the garlic becomes limp and tasteless in time.) Set in a warm window for 2 weeks to a month, or until the garlic has turned somewhat opaque and all the garlic flavor has been transferred to the honey.

A L L P U R P O S E C O U G H S Y R U P See also “Fennel Seed” for another cough & sore throat recipe (ingredients can be interchanged)

1 qt. Water juice of 1 lemon 2 Tbsp. fresh ginger, grated 3 large cloves garlic, chopped w/ skins 2 Tbsp. dried oregano

2 Tbsp. fennel or anise seeds 2 cups honey (or to taste) In non-metallic pot, such as glass, enamel or clay (if not possible, steel is OK), cover and simmer herbs in the water for 30 minutes. Strain and press out the herbs till dry. While still warm, add honey and lemon juice. Dose: 1to 2 Tsp. as needed, up to 5 times a day. A nighttime cough syrup variation would be to add 2 Tbsp. dried vervain leaves or 1 Tbsp. vervain root to the formula. If you can’t get vervain, you can infuse chamomile, lemon balm (melissa), or passionflower as described above.

G I N G E R : Ginger is used as a stimulant of peripheral circulation in cases of bad circulation, chilblains, and cramps, Ginger acts as an antioxidant and tonic for the cardiovascular system. It inhibits clumping together of platelets, influences prostaglandin metabolism and reduces serum and hepatic cholesterol levels. Ginger has a mild, relaxing effect on the circulatory system, as a gentle, diffusive stimulant Externally as a hot compress it is anti-inflammatory and stimulates local blood circulation, and is therefore very helpful treatment for muscle pain, arthritis, and headaches. In feverish conditions, it is useful as a diaphoretic, promoting perspiration. As a gargle, it may be effective in the relief of sore throats. Ginger is used worldwide as a carminative and digestive stimulant, and is well known as an anti-nausea agent. Its strong antimicrobial and antioxidant is used for preserving food as well assisting these actions in the body.

P O W D E R E D G I N G E R F O R C O L D F E E T If you have a tendency towards cold feet, or will be out in the cold for a while, take powdered ginger and sprinkle it in your shoes. The fibers will bring the ginger up to skin and increase circulation. Some people prefer to sprinkle ginger directly on feet, but that can be too warming/stimulating for many people.

H O T G I N G E R L E M O N A D E F O R T H E C H I L L S Grate fresh ginger. Add to water and simmer 5-10 minutes. Take off heat and add fresh squeezed lemon and honey (raw

recommended). Sprinkle with a few grains of cayenne Use especially to warm up and ward off the chills

T E A F O R T H R O A T I N F E C T I O N S This is called by some ‘Nasty Tea’, because it is so pungent. I have used it for many cases of strep, which it

has cured. (However strep can be a serious and should be evaluated by a qualified health practitioner.) Follow the directions for ‘Hot Ginger Lemonade’ but add a good amount of garlic to simmer with the ginger.

Option: add some cinnamon to tea- especially good for colds

1 9 T H C E N T U R Y “ C O M P O S I T I O N E S S E N C E ” F O R C O L D S

Mix ginger, cloves and cayenne. Take a teaspoon of it in a glass of hot water, sweeten with a little honey and drink it in bed- the last thing at night – with the blankets pile on. The worst will be over by morning.

(Elderflower and peppermint can also be added to this essence.)

Claudia Keel ArborVitaeNY.com | EarthFlower.org 11 H O N E Y : Raw unprocessed honey is highly antimicrobial and an expectorant and aids digestion through by contributing to Hydrochloric acid production in the stomach. As so it make a premier medicine on its own and also as a way to deliver herbs. I believe Mary Poppins really meant “A spoonful of honey helps the medicine go dooo-wwn” and that Disney changed it to sugar! As it is a product of honey bees which are so threatened by toxic modern farming practices, it is a particularly revered medicine. Seek out local raw honey from particular farms that produce it organically as it also provides a natural acclimation of our bodies to our local pollen. AVOID conventional honey because of its production practice and also as it may not even be honey! A great deal of honey in our market place is unlabeled ‘honey’ from china which in adulterated with processed sugar

H O R S E R A D I S H : Horseradish is one of the few herbs that is both cleansing and soothing to the mucus membranes (i.e. both pungent and mucilaginous). A simple kitchen remedy for congested sinus is to pour a small cup of hot water over a healthy dollop of prepared, fermented or fresh horseradish or wasabi (Japanese horseradish) and drink. For head colds combine with Thyme. Horseradish also is an excellent pungent condiment to use instead of hot-sauces particularly if one is sensitive to nightshades. (Peppers and tomatoes are nightshades but horseradish is not.)

F I R E C I D E R This is a time–honored recipe made famous in recent years by the herbalist Rosemary Gladstar, though there are many other versions in use and on the market. If you have congested sinuses, just making this recipe is sure open up all your passages! Fire Cider is a warming, decongesting tonic and/or medicine that can be taken daily to aid digestion, warm

the system and clear the sinuses. (1 tsp. every half hour or as often as needed) 1/4 cup Horseradish grated 1/4 cup Ginger grated

1/2 cup Onion chopped 1/8 cup Garlic chopped Cayenne to taste Raw Honey to taste

Apple Cider Vinegar, enough to cover ingredients by an inch or two Place horseradish, ginger, onion, garlic and cayenne in a glass jar and cover all ingredients with vinegar. Let

sit for 4 to 6 weeks, shaking periodically. Strain. Sweeten to taste with raw honey (or not at all). Optional addition: 1/8 cup powdered Turmeric (can replace the ginger)

L A C T O - F E R M E N T E D H O R S E R A D I S H C O N D I M E N T This traditional preparation of horseradish can be used as the vinegar based condiment in the store (or rather visa

versa!) and is healing for sinus congestion & colds. A quick sauce (excellent with meat) can be made by mixing fermented horseradish, mustard and sour cream (or crème fresh or mayonnaise). Traditionally this sauce would be

made of three fermented condiments to accompany a meal and aid digestion. 2 cups finely peeled and grated horseradish root 1 Tbsp. sea salt ¼ cup live homemade whey culture

extra filtered water if horseradish root is very dry -- Grate the horseradish in a well-ventilated space or outside. Alternately, chop up the horseradish into small pieces and grind into a fine paste using a food processor. (Horseradish vapors are like onions on steroids!) -- In a bowl sprinkle the salt over the horseradish & let sit for a bit helping the horseradish to release its juice -- Fill jar (@quart size) with s horseradish /salt and add whey. Press down to remove air bubbles and allow juice to covered the horseradish. Add some water if juice doesn't cover the horseradish. Allow for some extra space at the top to take the expansion during fermentation if you don't have a ferment vessel with airlock -- Let sit in a warm place for 3 days until you see many bubbles forming in the condiment. -- Store in the fridge. The horseradish’s flavor will continue to “evolve” and mellow from the action of the live whey culture in your fridge over a number of months. L E M O N B A L M L E A F : Melissa, as it is also known, is highly antibacterial, antiviral, and so is a good cold & flu remedy. Lemon Balm is an excellent carminative that relieves spasms in the digestive tract and is used in flatulent dyspepsia. In the Middle Ages it was known as “the gladdening herb”, because of its mild anti-depressive qualities. It is restorative to the nervous system. It may be used for migraine associated with tension, anxiety induced palpitations and insomnia. Balm has a tonic effect on the heart and circulatory system, causing mild vasodilatation of peripheral vessels and thus acting to lower blood pressure. It is a

Claudia Keel ArborVitaeNY.com | EarthFlower.org 12 specific remedy for treatment of hyperthyroidism and as a lotion for herpes simplex lesions. In addition to tea, a nice way to take Lemon Balm (especially for children) is to powder the dried leaf (a coffee grinder works fine here) and mix with enough raw honey to cover (this preserves the powdered leaf as well as adding the medicinal properties of honey). Or for a bit more kick prepare Melissa as an oxymel (see Bee Balm recipe). M A R S H M A L L O W R O O T : Among herbalists, marshmallow famed for its mucilage, which is soothing to the entire gastro-intestinal track as well as the urinary system and lungs. But in the general usage marshmallow has given its name over to the sticky sugar confections. Actually marshmallows were originally an actual marshmallow treat made from the root & sugar to sooth the throat and GI. Everything about this plant is soothing and soft. Energetically as might be expected it is cooling and moistening, bringing relief to hot and dry conditions and ailments of winter. “It stimulates phagocytosis, an important part of the immune system and it’s even used to moisten the lungs in cases of dry hot conditions, such as hot coughs with little to no expectoration. Recent scientific research has shown it to be a powerful anti-tussive herb as well. It is recommended for post infection coughs - these are the ones keeping you awake at night long after the illness has passed.” Look to marshmallow when you have a dry coughs or an inflamed throat. And also. among its other virtues, marshmallow is an excellent topical treatment for wounds and burns. One can substitute the soft leaves and root of low growing Mallow, which often grows wild in lawns for marshmallow in many instances,

M a r s h m a l l o w ‘ C O L D ’ I N F U S I O N – F O R D R Y C O U G H S & M O R E The beneficial mucilage in marshmallow root is NOT best extracted with hot water but through a ‘cold’

infusion, which is actually a lukewarm room temperature infusion To make this preparation, simply fill a jar 1/4 of the way with marshmallow root. Then fill the jar with

lukewarm water and cover with a lid. Let sit for a minimum of 4 hours or overnight. The water should change color to a soft yellow. Strain off the roots. The resulting liquid should be thick and viscous – the mucilage!

M U L L E I N L E A F : Mullein is a very beneficial respiratory remedy useful in most conditions that affect this vital system. It is an ideal remedy for toning the mucous membranes of the respiratory system, reducing inflammation while stimulating fluid production thus facilitating expectoration. It is considered a specific in bronchitis where there is a hard cough with pain. It is very useful in helping to heal a dry smoker’s lung. M U S T A R D : The powdered mustard in your spice cabinet is a great aid when you have a cold or the flu. IT can be used to great effect dissolved in a therapeutic hot bath. An excellent way to ward off a cold is a Mustard footbath to be taken at bedtime

M U S T A R D F O O T B A T H F O R C O L D S Put a tablespoon of mustard powder and equal amount household soda (to soften the water) into a bucket or deep basin. Add hot water (as hot as can be born) to come up halfway up the legs. Keep the feet in it for at

least ten minutes or longer, topping it with piping hot water from time to time. Mop the feet dry, pull on thick socks and roll strait into bed.

M U S T A R D C H E S T P L A S T E R F O R L U N G S C O N G E S T I O N A mustard plaster will bring nearly immediate relief and warmth to a respiratory system plagued by long lingering coughs, congestion, bronchitis, or cold damp pneumonia. It works mainly by increasing circulation and introducing

deep heat to congested lungs, thus stimulating the loosening and expectoration of mucus. This recipe is adapted from herbalist Susan Hess – Farm at Coventry blog.

* linen or muslin 24 inches wide by 36-48" long (& towel or cloth to protect preparation table from stain) * extra towel to layer on top of the plaster once it has been applied to the body will help to keep the warmth in * mortar and pestle or electric coffee bean grinder (dedicated to grinding herbs as mustard will flavor coffee) * 1/2 cup whole black or brown mustard seeds freshly ground into a powder (ordinary yellow mustard powder will do in a pinch but may lack the 'zip' needed to bring good circulation to the area.) * 2 cups Flour --any kind * Water to activate ‘heat' in the mustard seed and to bind it with the flour to make a nice spreadable 'schmutz'.

Claudia Keel ArborVitaeNY.com | EarthFlower.org 13 Directions: - Spread open your linen fabric in trifold manner on top of preparation towel /fabric - Next, mix together the 1/2 cup mustard powder and the 2 cups of flour until well blended. Take half of the dry mix away for the next plaster treatment. Store in a glass jar with tight lid. Set aside. With the remaining half, blend with little additions of water until the mixture resembles thick paste. It cannot be too dry or too runny. You want it to retain a spreadable consistency - Spread the mixture out thoroughly over the center part of the trifold, judging how much you will need to cover either the chest or the back. Doing both is a good idea. (Though put less under sensitive underarm area) - When the plaster has been spread sufficiently, fold the other two sides of the trifold over the center so that you have two layers of cloth, a layer of mustard mixture and a final layer of cloth. Flip the entire plaster over so that the single cloth layer is facing up and the two cloth layers are on the bottom. Roll each end in toward the center - Before preparing the plaster itself, it's important to have the person receiving the treatment ready, reclining and warm with blankets covering waist to toes. They will need to remove upper body clothing at the very last moment. No need to invite a chill. An old sheet or towel should be placed over the pillows to protect from any potential splash and a blanket close by to throw over the shoulders for warmth. The sensitive nipples of man, woman or child must be protect from irritating mustard oils! Use small squares of linen, muslin or gauze pads and slather one side with a ice dollop of a gentle salve or honey and apply to nipples. They will stay nicely in place if dolloped generously. - Next you'll need to put some hot water in a basin. In this water, submerged the rolled up plaster until the water becomes cloudy. You will likely get a good strong whiff of volatile oils that are activated by the water. Once the plaster has been activated, squeeze out the excess water and be ready to quickly unroll and apply to the body. - Unroll the plaster so that the single layer of cloth (with the mustard layer next) is facing the chest. Center the mustard plaster on the chest and wrap the sides under the arms. Pin in back if possible or use a dry towel topper pinned in front. This same process can be applied to the whole back above the waist. (The lungs are situated there, too.) ��� - Leave the plaster in place for 10-30 minutes at the most. This procedure is likely to promote perspiration and reddening of the skin, so you will need to be vigilant at checking underneath the plaster edges to asses the condition of the skin every five minutes or so, particularly if you are applying to a child's skin. You want to see nicely pink - not blazing red skin! If a person experiences discomfort, promptly remove the plaster and wash the area with warm soap and water. There are vast variations in skin sensitivity and in the potency of different mustard seeds. Every treatment may be different. Commit to stay close by for the entire treatment...beginning to end. Offer plenty of liquids to the receiving person before and during the plaster. It is important part of the treatment. - When the plaster is removed wash the area with warm soapy cloth (or shower) to remove any lingering mustard oils as they will continue to irritate the skin. Afterwards, bundle up your charge and allow them to rest for a minimum of 30 minutes. - This procedure can be repeated up to two times per day while increasing fluids. It is likely that expectoration will occur with greater ease. P E P P E R M I N T L E A F : Peppermint has often been called “a blast of pure green energy”, as its gentle stimulant quality leaves you feeling renewed and refreshed. It is also an excellent carminative, having a relaxing effect on the muscles of the digestive system. It combats flatulence and stimulates the flow of digestive juices and bile. The volatile oil acts as a mild anesthetic to the stomach wall, allaying feelings of nausea (e.g., in pregnancy and travel sickness). It is a traditional treatment of fevers colds and influenza. As an inhalant (the essential oil or the steam of a freshly dried plant) it is used as temporary relief for nasal catarrh. As a nervine it helps ease anxiety and tension. Externally it is used to relieve itching and inflammations.

P I N E : (Pinus spps, often P. alba, white pine) Evergreens generously give us the their fragrant energy of the sun in the winters darkest days. Freshly gathered pine needles and resin-rich stems make a fragrant vitamin C rich infusion for the dark days of the year. Its smell is uplifting, antidepressant and energizing. Pine also enhances oxygen absorption and is a noted warming and drying remedy for the lungs and sinus and enlivening our mucous membranes. It is well used as an anti-viral and expectorant. Pine can be applied as a steam for chronic sinusitis, postnasal drip and sinus headaches. Pine strengthens our immunity and is fortifying psychologically. Herbalist Kate Gilday uses it for those who have “lost touch with the earth to support connection to life”

Claudia Keel ArborVitaeNY.com | EarthFlower.org 14 R E D C L O V E R : Red Clover has many alterative, lymphatic and even anticancer properties that make is a well used herb. During the winter look to red clover infusion when one has has a dry and hacking type of cough. This mild tasting herb has been used for hundreds of years for pertussis and whooping cough. It is also helpful with postnasal drip that can linger on after an infection.

R E D R O O T : Ceanothus, or as often called, New Jersey tea, excels at clearing relaxed, stagnant ‘Swampy’ tissues states and swellings throughout the body, While it can be used as a first line respiratory expectorant and anti-inflammatory for bronchitis, asthma, sinusitis, whooping-cough, and other pulmonary affections it is best used when infections have been lingering for a while and particularly if infections phlegm and lymphatic swellings have become chronic. As a gargle, it can help to prevent or stop strep throat, sore throat, or tonsillitis. It helps to balance water and dryness in the body. R O S E F L O W E R & H I P S : Rose hips are tremendously high in vitamin C and other anti-inflammatory bioflavonoids that help enhance the action of our immune systems. Rose has a cooling and drying quality and so with cold conditions should be formulated with warming herbs such as ginger.

R A W R O S E H I P J A M While rose hip are usually simmered and seeds strained to make a winter jam (and still is very high in Vitamin C), this recipe preserves all of the vitamin C and is very simple and quick. Because the apple cider doesn’t stay fresh for long,

neither does this jam. Adding raw honey helps to preserve it, but this is an easy recipe to make weekly. - Fill a jar (pint size usually is good) half full with dried, cut and sifted (i.e. seedless) rose hips. - Fill the jar with apple cider or fresh pressed apple juice, stirring to ensure all the rose hips are saturated and there are no air bubbles (A chop stick is a good tool for this.) - Let sit overnight or until the rose hips have absorbed the cider and ‘jelled’ from the natural pectin in the apples & rose - Optional: Add raw honey and/ or fresh lemon juice to taste. Add freshly grated ginger to warm the properties of the jam and give it a little kick

S O R E T H R O A T P A S T I L L E S This recipe is adapted from Rosale de Foret who comments, “Besides being great for sore throats these pastilles can be

used for a variety of other situations as well. Remember they are cooling and soothing, making them great for hot digestive problems like ulcers and heartburn. I’ve used similar formulas for people experiencing hot flashes and night

sweats.” • 1 TBSP powdered rose petals • ½ TBSP powdered sage leaves •2 TBSP marshmallow root or slippery elm •1 ½ TBSP of warmed honey • optional: additional cinnamon and rose powders Mix the powdered herbs together. Warm some honey over really low heat. This honey should be warm enough to have a syrup consistency, but never hot. Add the honey slowly to the powdered herbs. I like to add a little honey, stir and then reevaluate for the consistency. The end result should be a soft doughy mixture that is not too sticky. You can adjust the honey and powder as necessary. Once you have mixed the herbs and honey together you can roll them into balls. These can be used immediately or stored in the fridge for a couple of weeks

R E A L & T A S T Y V I T A M I N C & Z I N C P I L L S Rose hips are rich in Vitamin C and Pumpkin seeds are rich in zinc and antimicrobial, expectorant honey helps the

medicine go down! Make your medicine a desert! • powdered rose hips • ground pumpkin seeds into ‘butter consistency’ (preferably soaked & dried seeds) • warmed honey • optional: additional herbs of choice Mix roughly equal parts the powdered herbs together with pumpkin seed butter and honey to get a dry/moist consistency suitable to roll into balls. These can be used immediately or stored in the fridge for a season R O S E M A R Y : Tradition holds that rosemary “warms the body from the inside out”. It promotes blood circulation, tones up the vessels, invigorates, warms and increases your awareness. Rosemary is a circulatory and nervine stimulant that has a toning effect on digestion and also where psychological tension is present, as in cases of flatulent dyspepsia, headache, or depression associated with debility. Rosemary has a long-term folk use as an aid to memory, and is used as part of treatment for Alzheimer’s. Externally, it may be used to

Claudia Keel ArborVitaeNY.com | EarthFlower.org 15 ease muscle pain, sciatica, and neuralgia. It acts as a stimulant to hair follicles as well as to scalp circulation, and thus helpful in most cases of premature baldness. The essential oil is most effective here.

R O S E M A R Y M U L L E D A P P L E C I D E R Gently warm a handful of Rosemary with apple cider for @ 10-15 minutes in a covered pot. Strain to drink.

The flavor is wonderful and will impart the medicinal and cold preventing qualities of rosemary. S A G E L E A F : In cooking, sage is used to make chicken and fatty meats more digestible, as it stimulates the activity of the gallbladder. Sage aids in lowering cholesterol. Having antiseptic properties, sage is the classic remedy for inflammations and infections of the mouth, (inflamed and bleeding gums) throat, tonsils and laryngitis, often used as spray or gargle. Its volatile oils sooth the mucous membranes. It reduces sweating when taken internally. Sage is a specific for the transition of hormones during menopause. Sage is a constitutional remedy for older persons with dryness of skin, mucosa and tendons. See Rose above for a pastille recipe that feature sage as well as rose

T H Y M E L E A F : Thyme is one of the best herbs for immune health, though it is often overlooked because of the huge popularity of Echinacea (which it is good to combine with). The highly antibiotic qualities of thyme make it a choice remedy for countering throat and lung infections. (It works well to with sage.). Antispasmodic, thyme stops coughing spasms and taken as a steam, helps sinus congestion. Thyme’s expectorant and astringent qualities dissolve mucus and clear phlegm from the lungs. Thyme gently dries up the moist cough of babies, and the regular use of the tea will strengthen lungs which have been weakened by coughing smoking or infection The beneficial effects of thyme are felt in the nervous system, blood and digestive tract. In the digestive system thyme eases gas and expels worms. Tincture of thyme rubbed externally on affected limbs revives atrophied muscles that have been affected by stroke and strengthens the limbs of children.

T H Y M E H O N E Y Fill a wide-mouthed jar full with fresh thyme leaves. Fill the jar with honey (local raw honey if possible, no preservatives added). With a chopstick press down the thyme, causing air bubbles to rise. When all the bubbles have popped fill the honey to the top and cap. After 6 weeks, the honey will have thinned out and will carry the strong taste of thyme as well as its lung healing properties. Thyme is antiseptic as is honey; there is no danger of either spoiling, and can be stored in the cupboard indefinitely.

U S N E A : Usnea, often called ‘old man’s beard’ is a lichen that grows on trees and is anti-bacterial, anti-viral and anti-fungal, making it a premier choice for numerous kinds of infections such as: pneumonia, sore throat, sinus infections, colds/flu, urinary tract infections, fungal infections, vaginal infections, boils. Herbalist Ryan Drum comments, “Usnea is amongst our best herbal antibiotics against gram positive bacteria, particularly Streptococci and Staphylococci, internally and externally.” Usnea is also an excellent vulnerary and well applied to wounds as well.

L O W A L C O H O L U S N E A E X T R A C T As is wel l known herbal ists debate most al l things including how to make usnea extract. The fol lowing is a

recipe from Native American herbal ist Karen Sanders that is low alcohol, generous, quick & very effective -- Simmer usnea in water 1:4 [herb to water] for 3 hours. (This is tincture ratios -much more than normal tea and is quite a lot of herb as usnea is light) -- Strain tea – saving the usnea marc – and measure the remaining water. -- According to the measurement add 25% pure grain alcohol -- Combine back the usnea marc and the decoction alcohol liquid into a jar large enough to hold all -- Let the mixture sit for 3 days. Then strain out the marc, and store the tincture in dark bottle

W I L D C H E R R Y B A R K : Wild cherry is in the rose family and so has the anti-inflammatory, astringent and cooling properties that are so common in this family. Additionally wild cherry excels in calming a spasmodic cough (one that gets stuck in a spasm of dry unproductive coughs) and was one of the

Claudia Keel ArborVitaeNY.com | EarthFlower.org 16 most frequent added herbs in cough formulas and so was a familiar flavor. Sadly now only the cherry flavor is what remains in many OTC cough syrups.

Fermented Wild Cherry Bark Tincture Recipe Tradit ionally it is recommended to make an extract of dried wi ld cherry bark as the cyanide compounds

mostly air dry out. This is a t incture method taught to me by Wil l iam LeSassier, who claimed the short ferment neutral ized the cyanide and preserved flavor and fragrance. Recent research shows that water &

microorganisms break down a number of glycosides (& perhaps other constituents) to make them bioavai lable.

� fresh wild cherry bark � water to cover in glass roasting pan � 195 proof grain alcohol Method � Measure and place freshly scraped wild cherry bark in a thin layer in roasting pan and cover with water � Cover with cloth and let sit for @24 hrs until small bubbles begin to form � Strain bark and measure remaining water to add enough pure grain alcohol to make the menstruum 50% alcohol in an 1:2 ratio � Fill bark in a jar, cover with the fermented water /alcohol menstruum (blending the bark & liquid together aids the extraction process) and macerate for 6 weeks. Strain & bottle.

O V E R V I E W O F H E R B S F O R P A R T I C U L A R C O N D I T I O N S

** denotes plants that are endangered in the wild, with these pants use them judiciously when needed, and be sure to use only those that are organically grown or ethically wildcrafted

Colds Elder Fl. Yarrow fl. Ginger Cayenne Cinnamon Hot lemon & honey tea at bedtime (better still with ginger & cinnamon in it-see ‘Ginger’ above) Mustard (as a foot bath or a bath see ‘Mustard’ above) For babies and very small children use catnip, lemon balm or chamomile

Virus & Flu Elder berry & fl. Garlic Echinacea Cinnamon St. John’s Wort Lemon Balm Sage Boneset (a powerful and traditional Native American remedy for colds and flu. It is very bitter, so you may prefer it more as a tincture), Lomatium (strong anti-viral) also a Chinese Patent (pill) Formula named “Ganmaoling” available at most Chinese markets

Sore Throat & Laryngitis Sage lf. Thyme lf. Marshmallow rt. Comfrey rt. & lf Slippery Elm bark** Gold thread ** Licorice rt. (anti-microbial, reduces inflammation & swelling, sooths mucus membranes, cough suppressant & expectorant)

Dry Coughs - soothing & antispasmodic herbs Marshmallow rt. Mullein lf. & fl. Licorice rt. Plantain lf. Thyme Wild Cherry bark. Peppermint lf.

Wet Coughs - expectorant herbs Horehound, Elecampane Thyme Grindelia

Throat Infections Garlic (raw) Ginger Echinacea rt. Goldenseal rt. Propolis (a bee product)

Fever (see ‘Note on Fevers’ above) Yarrow fl. Elder fl. Catnip Mint

Sinus Infections & Congestion Horseradish Peppermint Cayenne Yarrow fl. Thyme Goldenseal** Eyebright** Wild Ginger ** (a different plant than ginger)

Warming and Circulatory Ginger Monarda Cayenne Cinnamon Horseradish

Lung / Bronchial

Claudia Keel ArborVitaeNY.com | EarthFlower.org 17 Mullein (particularly for dry lung conditions), Elecampane rt. (particularly for wet lung conditions) Marshmallow Peppermint Garlic Echinacea, Oregano White Horehound Licorice Olive lf Usnea Thyme Myrrh Eucalyptus (organic) Grindelia (particularly for sticky, wet phlegm lung conditions) Comfrey rt. &lf. Mustard (applies as a plaster –see mustard above) Lotus rt. (helps clear lung mucus – can be used as a food) Shizandra berry (Chinese herb with noted adaptogen, liver-healing and lung-healing properties)