Paleo Challenge… I won’t starve to death will I?

Paleo Challenge… I won’t starve to death will I?

My Cross Fit Trainer has this to say in answer to this question…“Many are so wedded to their current ways that they will disparage it because it is so threatening to the current prevailing ethos (“everything is okay in moderation,” “people just eat too damn much”, etc.). There is no caloric restriction built into the diet. None.

The Paleo Cookbooks – Complete Recipe Guide to Healthy Eating>>

“You eat until you are completely satisfied and snack at your own discretion and are pretty much never fiendishly hungry unless you miss a meal. We only regulate the content of your diet, not the quantity, because your body has an amazing hormonal system that takes care of the caloric details for us already (and has been doing so for millenia before anyone even knew what a “calorie” was). It’s the difference between burning fat for fuel (practically unlimited supply of energy, only small changes in energy levels) and burning sugar for fuel (very limited supply, large swings in energy levels (“sugar highs/crashes”). You will not need to murder anyone for a cookie because the new way you will experience “hunger” will not be so debilitating.”

Paleo Fat Blast Meal Plans
A full 6 weeks of delicious and easy to follow paleo-friendly meal plans for Men and Women. Take the boredom and hassle out of eating healthy-for good! Click Here for 6 weeks of Paleo Meal Plans

He goes onto say…:
“I have never heard of or read about any case of a person who was not at least mildly successful when they followed it for any good length of time and, generally, the longer and more diligently people follow it, the more drastic and profoundly life-altering their experience.”

“Consider this: I was already pretty close to my own ideal weight and current fitness level when I started doing Paleo at the beginning of this year, and even so my own experience has been like achieving enlightenment, physically and mentally. You will feel better. You will perform better in class and in life. You will get sick less often.

You will find that “little thing” that’s been nagging you for months all of a sudden goes away. Your libido will all of a sudden increase ;). You will become happier because it’s like you’ve solved the riddle of the sphinx and can now focus your efforts on other productive aspects of your life. I kid you not. The experience is so multi-faceted that it’s almost futile to try to capture it in words, which is why this little 25 day exposure will be so amazing for everyone who gives it an honest try.

Also, get the book because that will answer a lot of the common questions and concerns.

The Paleo Cookbooks – Complete Recipe Guide to Healthy Eating>>

Paleo Pumpkin Pie

Paleo Pumpkin Pie

Everyday Paleo Pumpkin Pie

Crust
1/2 cup hazelnuts
1 cup pecans
4 tablespoons melted organic grass fed butter
pinch of sea salt

Preheat oven to 350. Place the nuts in a food processor and process until the nuts are a flour like or almond meal like consistency. Pour into a small mixing bowl, add the butter and salt and mix into a thick dough. Using your hands, spread evenly into a pie pan and back for 10 minutes.

Filling
1 – 14oz can of organic pumpkin puree or fresh pumpkin
2 teaspoons ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon fresh grated ginger
2 eggs
1/2 cup raw organic honey
1/2 cup coconut milk

While the crust is in the oven, whisk all of the pie filling ingredients together. Pour into the crust that has been baked for 10 minutes, return to the oven and bake for and additional 45 minutes.

Paleo Stuffing

Paleo Stuffing with Italian Chicken Sausage & Sweet Potaoes

Paleo Stuffing

1 lb mild Italian pork or chicken sausage, casing removed
4 ½ cups mushrooms, diced
1 medium yellow onion, diced
6 celery stalks, diced
4 carrots, diced
1/2 cup chicken broth
1 tablespoon diced fresh sage
½ tsp minced fresh thyme leaves
½ cup dried cherries, finely chopped
½ cup slivered almonds
½ tablespoon garlic powder
4 tablespoons olive oil
Sea salt and black pepper to taste

Preheat oven to 350. In a large soup pot, sauté onions in olive oil until translucent. Add the sausage and brown. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.

Paleo Fat Blast Meal Plans

Paleo Fat Blast Meal Plans

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Need more ideas for Cooking Healthy Meals, then check out: The Healthy Urban Kitchen Cookbook The Healthy Urban Kitchen is a simple, step by step system for shopping, cooking and eating the world’s healthiest foods. It was created for busy people who want to improve health, have more energy, and prevent disease.

The End of Overeating: Sugar, Fat & Salt

The End of Overeating: Sugar, Fat & Salt

The End of Overeating: Sugar, Fat & Salt
A Book Review

There is a new book out called: The End of Overeating: Taking Control of the Insatiable American Appetite by David Kessler, MD

David Kessler is a former FDA commissioner who reinvented the food label and tackled the tobacco industry, and now has taken on the food industry. He explains how the food industry has hijacked our brains into overeating when we consume foods that contain sugar, fat & salt. He goes on to say that since the 1980’s the food industry has created products that stimulate our appetites into a cycle of desire and over consumption. He explains why its difficult for people to resist certain foods and why its so easy to over consume.

Millions of people struggling with weight loss, are having their brains manipulated by everything from brand advertisers to fast food super sizes, to chain restaurant foods filled with sugar, fats and salt.

He says that the food industry has been remarkably successful at designing foods to capture the attention of people who have lost control of their eating habits and are totally at the mercy of food. Food designers, food manufacturers and restaurants all understand that sugar, fat & salt added to foods makes a juicy meal that many people simply can’t resist. There’s not a short of people who lack control around such targeted foods and not all of them are overweight. Many people don’t have eating disorders that we’ve all heard about, but for a lot of these people food and eating and over indulging is never far from their minds.

For thousands of years, our bodies were the perfect biological systems, then in the 1980’s, something happened. A senior researcher at the Center for Disease Control noticed an alarming trend. She found through a government survey on health and nutritional status that the number of people who were overweight had spiked dramatically. What had caused this phenomenon? Well by the 1980’s we had larger portion sizes, more chain restaurants, and convienence stores and a culture that promoted going out to eat. But he says that still didn’t answer the question of why we overeat?

Those people that can’t stop eating literally spend billions of dollars a year trying to find a cure to their weight loss. Those in search of a weight loss formula are wasting most of their money for a short weight loss cure that they hope will last. We all know that it basicly comes down to people get fat because they eat more than people who are lean. Apparently some people are still denying this or are confused about it, but we have strong evidence to prove that this is true.

Here is what the food industry knows and doesn’t tell you. “Higher sugar, fat, and salt make you want to eat more”, says a high-level food industry executive who didn’t want to be named. They make it indulgent and hedonistic so that it has a high pleasure value. Restaurants where Americans spend 50% of their food dollars have introduced countless new foods with high hedonistic values. Everything from Potato skins to Cheese fries, a high fat food with more fat layered on top of it, to Buffalo wings, the fatty part of chicken which are then deep fried and served with a sweet dipping sauce that’s heavily salted. Chicken tenders are the worst because I know many Mom’s gives their kids these “unidentified fried object”, loaded with batter and fat and then fried with salt and sugar added. And the list goes on and on.

Dr. Kessler observes that the food industry is “the manipulator of the consumers’ minds and desires.”

To order this book: The End of Overeating: Taking Control of the Insatiable American Appetite by David Kessler, MD

Need more ideas for Cooking Healthy Meals, then check out: The Healthy Urban Kitchen Cookbook The Healthy Urban Kitchen is a simple, step by step system for shopping, cooking and eating the world’s healthiest foods. It was created for busy people who want to improve health, have more energy, and prevent disease.

Tips for Effective Core Training

Tips for Effective Core Training

Are you sure that you are getting everything you can out of your core routine? With all of the new developments in core training, it’s difficult to keep up with the latest and most effective tools and techniques. Though the core has become a mainstream concept, most exercisers have a clouded view of what exactly the core consists of, its importance and what the best ways are to activate it.

The core includes the following muscles: Transverse Abdominis, Rectus Abdominis, Multifidus, External Obliques, Internal Obliques, Quadratus Lumborum and Erector Spinae. It provides a stable platform which launches all of our movement by stabilizing the spine. The core generates the rotational forces needed for many athletic movements including throwing, swinging, striking and twisting. It acts to resist or neutralize external forces such as gravity, contact or momentum. We are only as strong as our core. A weak core limits our strength capacity.

Four Tools to add to your Core Training Routine

Core training

TRX Suspension Trainer
The TRX® is one of the most innovative additions to core training in recent years. It’s a non-elastic, adjustable harness constructed of industrial-strength, nylon webbing which uses bodyweight as the sole source of variable resistance. The TRX allows for hundreds of exercises that can accommodate all fitness levels. It integrates the core’s postural, stabilizer and neutralizer components in all of its exercises and the addition of the suspended planks, crunches and oblique capabilities make it one of the most effective tools on the market. TRX training kit

Ex Navy Seal, Randy Hetrick of Fitness Anywhere, in San Francisco’s Russian Hill developed his prototype for his TRX Suspension Trainer out of necessity. As a special ops squadron commander, he needed a way to keep his team in world-class shape without having access to world-class gyms. So he bought a $49 sewing machine & using some parachute webbing and began stitching away. The rest is history. Since hitting the market in 2005, the portable straps have recorded more than $20 million in sales. TRX training kit Fitness Anywhere has been ranked by Outside Magazine as one of the top 30 places to work in the United States this year.


Stability Ball
The stability ball creates an unstable environment that requires more work from the core. Simple yet demanding, the stability ball can be used to add challenge to many exercises and modify others.

Heavy BallHeavy Ball
Most modern heavy balls are constructed of a textured rubber that is mad to bounce. Heavy balls are the perfect exercise tool when training the core to control external forces, to stabilize the body while applying internal forces, and when working at higher speeds.

Thera-Band Stability TrainerBalance Devices
Balance devices come in all shapes and sizes: wobble boards, balance discs, Bosu balls, Bongo boards and foam balance surfaces. They all destabilize the surface using a base of support in one way or another, making the core more responsive. A word of caution: Always evaluate possible danger versus potential benefit before attempting any exercise that destabilizes your base of support.

TRX Suspension Training: Deck the home gym.

Start your Fat Burning with a Real Food Detox

Start your Fat Burning with a Real Food Detox

Detox to Eliminate Belly Fat

Detox to Eliminate Belly Fat

In order for your body to BURN FAT, you need to eliminate the toxins first with a Nutrient-Rich Whole Food Detox.

You may be burning fat but if you haven’t done a detox you are not getting rid of the toxins that have built up in your body.

The Secret to Eliminating Toxins

The secret is to make the toxins in your body water soluble so they can be sweated and peed off, so then you’re REALLY BURNING FAT. As long as you are taking in more toxins then you are eliminating your body is not going to let you burn fat, because burning the fat will just put more toxins into your body. You have to address the fact that you are being assaulted by toxins before your body will allow you to let go of any weight.

Doing a Detox is an opportunity to recharge, rebuild, cleanse and heal your body inside and out. This cleanse is meant to be a jump-start to your overall long-term health and fitness plan.

Benefits of Detoxing:

Having done this Detox Plan for the recommended 10 days I can attest to the fact that it helped me to:
1. Sleep and Dream Better
2. Improved my energy levels
3. Better digestion, less stomach issues
4. Gave me a sense of relaxation
5. Felt in control of my sugar cravings

Let the Body Heal Itself

The body only wants to heal, its crying out to heal, the body wants to detoxify, you just have to give it a chance to do the healing. So the best thing to do first in any WEIGHT LOSS Plan is to Detoxify the body. Most people have been overfed and undernourished for years so their digestion is all messed up, but it can heal itself.

The diet we ate over millions of years was predominantly one of meat, fish, eggs, vegetables, nuts, low-sugar fruits, which was rich in nutrient-rich whole foods and superfoods.

Today’s modern diet including starches, grains, pasta, legumes, and breads has only been consumed for a mere 10,000 years. In the last hundred years the increase in complex sugars and chemical additives in the diet has led to a huge increase in health problems ranging from severe bowel disorders to obesity and brain function disorders. We have not adapted well to eating this modern diet.

The Detox General Guidelines are:

• Eliminate Gluten grains & Flour–wheat, oat, rye, barley, spelt, kamut, bulgar as well as corn, (but Continue to eat quinoa, rice, millet, amaranth and buckwheat)

• Eliminate Refine sugars – anything with added sucrose, high fructose corn syrup, or alcohol (cakes, cookies, candies, pastries, beer, wine, liquor, ice-cream)

• No processed, canned, packaged or preserved foods, no artificial sweeteners or flavorings or anything

• No Caffeinated drinks (sodas, coffee, caffeinated teas)

• No Dairy products and eggs, soy

 

Real food is whole, natural, and nutrient-dense.

  • Organic
  • Humanely raised (animals on pasture, not in factories)
  • Grown locally when possible
  • Whole and unrefined (real maple syrup instead of high-fructose corn syrup)
  • Processed as little as possible (raw milk instead of pasteurized and homogenized)
  • Nutrient-dense (enzymes, vitamins, minerals, and probiotics)
  • Free of additives and preservatives
  • Free of synthetic and chemical ingredients
  • Not genetically modified
  • Traditionally produced and prepared

For example, use real butter or lard instead of shortening or vegetable oil. Real milk from a cow instead of soy milk. Real sprouted flour instead of refined white flour. Real, natural sweeteners like honey or unrefined cane palm sugar  instead of white sugar. Or try a super food variety of sugar like Yacon Sugar.
Live Superfoods Yacon Syrup
. If it’s highly processed and doesn’t come from nature, it’s not real food!

Food allergies are very common

Food allergy or intolerance can produce every symptom under the sun, from migraines, fatigue, PMS, painful joints and itchy skin to depression, hyperactivity, hallucinations, obsessions and other psychiatric and neurological manifestations. However, the most immediate and common symptoms in the vast majority of patients are digestive problems: pain, diarrhea or constipation, urgency, bloating and indigestion.

So there is nothing wrong with the food. What is happening is that foods do not get a chance to be digested properly before they are absorbed through the damaged gut wall. Thus, in order to eliminate food allergies, it is not the foods we need to concentrate on, but the gut wall. When the gut wall is healed, many food intolerances disappear.

How To Restore Digestive Health

  • Eat the right foods.
  • Take the right supplements.
  • Remove the wrong toxins

Soups and Stocks

Soups and stocks made from animal bones and cartilage, have been almost eliminated from our diets, this has contributed to digestive problems as well as joint problems. Stock and soups made from the bones of chicken, turkey, duck, beef, lamb and fish are anti-microbial, anti-inflammatory, and contain nutrients which help build the integrity of the digestive tract. A soup based on bone stock can bring a person is suffering from a digestive disorder fast relief.

The Right Oils

Garden of Life Oceans 3 Cod Liver Oil liquid
Most individuals with digestive disorders have some inflammation which is exacerbated by an overabundance of omega-6 fatty acids. Avoid all Trans fatty acids & commercial liquid vegetable oils.

At the same time, you will need to increase your consumption of foods rich in omega-3 fatty acids, including salmon and other wild-caught cold water fish, eggs from pastured chickens, walnuts, organ meats and flax seeds and a small amount of flax oil.

Cod liver oil, is high in special anti-inflammatory omega-3 fatty acids but also fat-soluble vitamins A and D. Both of these nutrients help fight inflammation and build the immune system, so critical to restoring digestive health. Icelanders are blessed with great health & longevity and they consume cod liver oil regularly. It is even served at breakfast in their hotels.

Buy the Garden of Life Oceans 3 Cod Liver Oil liquid

Body Ecology Dong Quai Probiotic Beverage

Whole food probiotic

Essential to digestive health is taking a whole food probiotic. Healthy bacteria found in healthy soil and plants are missing from our modern food supply. They protect the plants in the soil, and also protect humans who ingest them. A major discovery in the battle against digestive disorders is how beneficial bacteria can help people with “leaky gut syndrome,” as the use of beneficial bacteria can reduce the hyper-permeability of the gut. Before the days of modern hygiene and chemical farming, these bacteria were in the soil and hence on the surface of our vegetables; they thus helped colonize the gut with beneficial flora whenever people ate raw fruits and vegetables and whenever kids played in the dirt.

Try the Body Ecology Innergy Biotic Gluten-Free Probiotic


Try the Body Ecology Dong Quai Probiotic Beverage

Lacto-fermented foods such as yogurt and sauerkraut also provided healthy bacteria in traditional diets and these should be part of the diet of any person suffering from digestive problems. But probiotic formulations can help “jump start” the system in those with serious digestive problems as they will quickly populate the gut with beneficial organisims.

 

Feel better by modifying your diet based on your body type

Feel better by modifying your diet based on your body type

What should you believe these days when everywhere you look there are contradictions in every nutrition & health book and article you read? Your Mom tells you one thing, your friend tells you another & then you read something else in a health magazine. Most advice these days seems to just contradict the other.

From your own experience you may have learned that what works for one person, sometimes doesn’t work for you. Scientific studies on nutrients are confusing because most conclude that while helpful to a certain percentage of people with a certain condition, they may not help or may even worsen the same condition in other people.

Why is there so much confusion and so many contradictions about what your diet needs to provide?

If you are reading this article, we might assume that you are a health conscious person, who already eats the best organic foods, exercises regularly, drinks plenty of fluids, gets sufficient rest, & take the finest supplements that money can buy. But still you don’t feel totally great and might feel worse without knowing why!

So, what is the answer?

The answer is to find out what is right for you!

Eating a meal that is right for your body type, should leave you feeling satisfied, energized, mentally alert and emotionally content. So, if you have any of these symptoms, you may have eaten an improper combination of proteins, fats and carbohydrates in your meal.

• You are physically full but still feel hungry
• You are craving sweets
• You feel sleepy & have an energy level dip
• You feel cranky, depressed, nervous, or irritable

Garden fresh tomatoes

Garden fresh tomatoes

The work of Dr Weston Price DDS, a Cleveland dentist, who has been called the “Charles Darwin” of Nutrition has been all but forgotten but the research he did and the principles he created are still very timely. Traveling the world in the early 1930’s, in his search for the causes of dental decay and physical degeneration he found that straight decay free teeth, & strong disease resistant bodies, were typical of local people eating their traditional foods. But once these people started eating the “impoverished foods of civilization” – sugar, white flour, pasteurized milk, and chemical filled processed foods, the results were crooked teeth, cavities & physical diseases, all based on nutritional deficiencies.

He found much variety in the healthy, happy people he studied. He found Swiss mountain villagers ate mostly unpasteurized butter & cheese and rye bread they had baked, while Gaelic people from the Outer Hebrides in Scotland ate no dairy but instead had fresh cod and other sea food but not much grain or vegetables due to an inhospitable climate. On the other hand, Eskimo ate a diet of 100% animal products & lots of fish, Blubber ( fat) and small amounts of nuts & berries. The Dinka people of the Sudan, whom Price said were the healthiest of all African tribes, ate mostly fish and fermented whole grains while the Bantu peoples who were the least healthiest were farmers who ate an almost vegetarian diet.

Dr Price saw several key similarities in all of these native diets. He noticed that most consumed fermented foods like cheese, fish, yogurt or grain drinks. He saw that even Swiss villagers made treks to the sea to find seafood, especially fish roe, seaweeds and shrimp. But his biggest finding was the fact that most native diets were rich in fat, mainly from animals, either from insects, eggs, fish or animals and that native people knew they needed fat to ward off sickness.

Paleo Dinner

Paleo Dinner

Cut to the present day and we are still seeing the fact that foods “native” to what your ancestors ate are the key to your individual good health. As you can imagine, all of the foods that Price’s native peoples ate were natural and unprocessed. The foods they ate did not contain preservatives, additives, colorings, or added sugar. No white flour or canned foods & their milk products were not pasteurized, homogenized, or low fat. All foods were raised and grown on pesticide-free soil without growth hormones or antibiotics. So you see that your ancestors, always ate organic.

Read More:
Start off with: Dr Mercola’s Free Nutritional Typing Test

Dr Price’s Book:Nutrition and Physical Degeneration“>Nutrition and Physical Degeneration by Weston A. Price, Price-Pottenger Nutrition Foundation

The new Paleo Diet comes closest to this way of eating.
In the Paleo Diet they say ” We regulate the content of your diet, not the quantity, because your body has an amazing hormonal system that takes care of the caloric details for us already (and has been doing so for millenia before anyone even knew what a “calorie” was).”

In Dr Mercola’s new book, Take Control of Your Health he writes specifically for people who are confused about how much information is out there about health and what you should really believe. As the author of one of the best newsletters on creating optimal health, Dr Mercola writes about the healing power of food, finding your correct body type and much more.

 

Oh No! I’m Sick. What do I do Now?

Oh No! I’m Sick. What do I do Now?

leaf-and-herbal-bottleThere are many things you can do to recover, too many to put them all in this blog, but I will list a few of my favorites for you.

1] Go to Bed!

YOU NEED REST FOR YOUR BODY TO WIN! The sooner you give yourself what you need, the quicker you will heal. It’s really that simple.

2] Food:

Eat light broth, vegetable soups with a bit of meat (like fish or chicken, not red meat). Throw in scallions and lots of garlic; they are great for fighting colds and flus. You can also have room temperature fruit like apples, pears, melons, papayas. Please no fruit juices; it’s just a glass of sugar. Your body needs access to solid nutrition without having to work hard to get it. Do not eat dairy, fried foods, or wheat products – they are mucus factories.

3] Herbal Medicinal Teas:

Besides drinking a lot of room temperature water. Medicinal teas are your super cold and flu ass-kicking arsenal.

Rosehip Plus – This tea is my personal favorite that I will start drinking immediately if I feel anything coming on. You will be amazed at its effectiveness. Drink cup after cup, the more, the better. Here are the incredibly simple ingredients. Please use organic wherever possible, since pesticides do not help you beat a cold or flu. [ How to Dry & Store Rose Hips for Rose Hip Tea ]

    • 4 Tbsp. dried rosehip pieces.
    • 2-4 slices of ¼” fresh ginger.
    • Juice of ½ a fresh lemon.
    • A whopping big tablespoon of raw, organic honey. (Note: Not suitable for infants.)
    • Boil 6 cups water and add ingredients in a steeping teapot, steep for at least 10 minutes, more is even better. Drink one cup right away, then simply reheat the tea for additional cups.
    • I use the same batch of rosehips and ginger slices for two teapots, and I let the second pot steep longer. Just add more lemon and honey to the second batch and off you go again.

grinding-herbsCustom Medicinal Blend – I will make a custom blend of ingredients to address different symptoms. There are too many herbs to list them all here, but I’ll give my favorites and their functions. You can pick and choose which ones you want and create your own healing blend of tea. It’s actually fun to make your own medicine! You can put together any of the ingredients listed below, and follow the same steps as described previously for Rosehip Plus Tea. Always sweeten your tea with raw, honey which has loads of antibacterial, antifungal, antiseptic properties in it and a lot of nutrition besides. These teas are for older children 4+ and adults, do not give to infants, mother’s milk is best for their immune system.

Rosehips:

    • Actions include: antibacterial, antiviral, antiseptic, anti-inflammatory, antidepressant, antispasmodic, expectorant, blood tonic, menstrual regulator, kidney tonic, digestive stimulant, sedative, cleansing, and increases bile production, astringent.
    • Pretty gosh darn amazing herb. I put it in all of my cold and flu herbal teas.
    • I usually use 3-4 tablespoons per batch.

Echinacea:

    • Actions include: antibiotic, immune stimulant, antiviral, antifungal, antibacterial, anti-allergenic, lymphatic tonic.
    • Echinacea is fabulous for boosting your body’s ability to fight off colds and flus and infections and inflammation of any type.
    • It’s expensive, but I add it to all of my cold and flu herbal teas along with the rosehips.
    • Dosage: 1 tablespoon.

Meadowsweet:

    • Actions include: anti-inflammatory, anti-rheumatic, soothing digestive remedy, diuretic, promotes sweating.
    • Meadowsweet is used to reduce inflammations and fevers. Although meadowsweet contains salicylic acid, like aspirin, this herb modifies the action of salicylic acid and actually protects the digestive tract. Long use of aspirin can lead to gastric ulceration and bleeding, but meadowsweet does not show these side effects, and is actually a gently digestive remedy for acidity and some types of diarrhea.
    • If you have a fever add meadowsweet, it will also help to reduce the aches and pains associated with colds and flus.
    • Dosage: 1 tablespoon.

Yarrow:

    • Actions include: febrifuge, promotes sweating, relaxes peripheral blood vessels, digestive stimulant, and as a menstrual system restorative.
    • Yarrow is another good herb to add for reducing fevers.
    • Dosage: 1 tablespoon.

Coltsfoot:

    • Actions include: relaxing expectorant, reduces phlegm, antispasmodic, demulcent.
    • Coltsfoot leaves and flowers are great for coughs and reducing phlegm, acute or chronic.
    • Dosage: 1 tablespoon.

Mullein:

    • Actions include: expectorant, demulcent, mild diuretic, anti-inflammatory, astringent, sedative.
    • Mullein is great to use for coughs and to soothe a sore throat.
    • Dosage: 1 tablespoon.

Hyssop:

    • Actions include: expectorant, promotes sweating, reduces phlegm, antispasmodic, carminative, and relaxes peripheral blood vessels.
    • Hyssop is another great herb for coughs and phlegm. Great in combination with mullein.
    • Dosage: 1 tablespoon.

Chamomile:

    • Actions include: anti-inflammatory, antispasmodic, sedative, anti-emetic.
    • I add chamomile to help reduce the stress and anxiety that comes with a cold or flu. It helps one relax and sleep, and it soothes the stomach and reduces nausea.
    • Dosage: 1 tablespoon.

These are just some of my favorite herbs that I keep stocked all the time, there are many more. I encourage you to do a bit of research and discover your own favorites to add to your herbal pharmacy. It’s a great feeling not to run to the pharmacy for drugs when you’re not feeling well, but instead to start a pot of a good medicinal herbal tea brewing! You can find these wonderful organic herbs offered in my cold and flu first aid kits on my website at www.inspirewellnesscenter.com.

4] Medicinal Herbal Formulas

If you do start to come down with a cold or flu, there are some fantastic herbal formulas you can use in addition to your medicinal teas. They are a MUST HAVE for your herbal medicine cabinet.

Gan Mao Ling:

This is one of my two first line of defense formulas. It can be used as a cold or flu preventative when you’ve been around already sick people and don’t want to come down with anything. It may just stop a cold or flu dead in its tracks before anything happens. However, if you do start to feel any of the symptoms associated with a cold or flu such as fever with chills, headache, sore throat, red eyes, stiff neck and back, nasal discharge, cough, swollen lymph glands and general aching. Start taking Gan Mao Ling as directed on the bottle or package.

Gan Mao Ling is especially good to use when a cough or sinus congestion is present at the onset of a cold or flu. Gan Mao Ling is safe for children to use, but don’t use on children under four.

Yin Qiao Wan (or sometimes spelled Yin Chiao):

This formula is my other first line of defense formulas. It’s similar to Gan Mao Ling in that it can also be used as a preventative if you’ve been exposed to others who are already sick or you can even take it before you go on a plane trip as added protection from all those airborne germs.

    • If you come down with a cold or flu and feel any of the symptoms associated with a cold or flu as listed above in the Gan Mao Ling description you can use Yin Qiao Wan. The difference between this and Gan Mao Ling is that Yin Qiao is stronger for helping the sore throat. If you wake up and your throat is killing you, just run for the Yin Qiao Wan.
    • For added punch – Gan Mao Ling and Yin Qiao Wan are great to use together, no problem.

Zhong Gan Lin:

This formula is the big guns of the terrific trio. If you’re symptoms are advancing and now you’ve got a severe head cold or flu with headache, sore throat, nasal congestion, body aches, fever and chills add Zhong Gan Ling to the group. You can use it alone or with Yin Qiao and/or Gan Mao Ling depending on whether the congestion or throat is bothering you more. All three are fine to use together, the herbs complement each other.

I keep all three formulas on hand, and they are a must to bring along whenever you travel. Again, for convenience, I do offer Gan Mao Ling, Yin Qiao, and Zhong Gan Ling on my website at www.inspirewellnesscenter.com.

5] Remove stress from your environment:

To give yourself the best fighting chance to recover. Relax, let go of your worries, it’s not helping. You’re stuck in bed for the moment, so take it like an adult, and relax. Listen to soothing music, watch a movie that leaves you feeling good, or just sleep. Please no brain work outs while you’re sick. That means NO working in bed either. This is a time to surround you with a pleasant, happy, healing environment. The more you do to help yourself recover, the faster it will happen.

Cold and Flu First Aid Kits

If you don’t want the bother of trying to find the herbs and putting all the formulas together for yourself, I’ve designed several ‘cold and flu first aid kits’ that are perfect to take care of your medicinal needs. They include all the formulas and herbs for the medicinal teas that are mentioned above. Plus, the herbs are organic. They are the Cold and Flu Prevention Kit, the Cold and Flu First Aid Kit, the Deluxe Cold and Flu First Aid Kit, and the All-In-One Deluxe Cold and Flu Kit. You can pick and choose the ones you feel best suit your needs. Again, you can find these indispensable natural and holistic first aid kits on my website at www.inspirewellnesscenter.com.

Wrap-up:

Well, I hope this little cold and flu primer has been helpful for you, and gives you more tools in your wellness toolkit. One note of caution, however, is that if your symptoms persist for longer than two weeks or you feel you’re getting worse, not better, than by all means take your health care to the next level and consult an acupuncturist or western medical professional. As a special note, several of these herbs are not suitable to take if pregnant. Please consult myself, or another acupuncturist or herbalist for herbal remedies suitable for pregnancy.
holly-reeseWritten by: Holly Reese, MSOM, L.Ac. She is an acupuncturist, herbalist, wellness coach, food-healing expert, founder of the Inspire Wellness Center, which specializes in natural and holistic health alternatives for the recovery of chronic illness. Holly Reese is also author of Rising from the Abyss: My Journey into and out of Chronic Illness a gripping memoir that details Holly’s personal descent into and eventual rise from a nearly fatal auto-immune disorder using all the natural and holistic health methods that she espouses and uses for her wellness practice. Feel free to contact her at: holly@inspirewellnesscenter.com.

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