Copyright2013SimpleMediaWorks,Allrightsreserved.Remedies,formulas,recipes,andstorieswrittenbyDr.DonnaSchwontkowski

remainthepropertyofDr.DonnaSchwontkowskiandareincludedhereafterobtainingpermissiontoprint.

Disclaimer:Thisbookisforinformationalpurposesonly.Bothauthorsofthisbookarenotpracticingphysiciansandtheinformation,recipesandremediesarenotmeanttobeasubstituteformedicaladvice.No

claimismadetotreat,cure,preventormitigateanydisease.

8ReasonsWhyYouShouldReadThisBook

Herbswill change your life. This is a pretty big claim, I know—but it’s true!Thislistisjustasampleofthethingsyou’llgainfromreadingthisbook.

1. You’ll become proficient in creating fabulous foods and remedies thatimproveyourhealthandthehealthofyourlovedones.

2. You’ll save money on your healthcare and in food costs, and becomeknowledgeableaboutselectingtop-qualityingredients.

3. You’ll learnwhen to seek expert help for health concerns, andwhenyoucantreatthemonyourown.

4. You’lllearnaboutherbsafetyandadministrationfortheveryyoungandfortheelderly.

5. You’ll come to know your body better, and become attuned to whatimprovesyourhealthandhowtheseremedieswork.

6. You’llbeabletosay,“Imadethat,anditworked!”

7. You’lldevelopagreatadmirationandrespectfortheherbworld.

8. You’llhavelotsoffun!

Readytogetstarted?Readon!

TableofContentsForewordByPatBratianu,AuthorForewordByDr.DonnaSchwontkowskiTheFunHerbalBasics1.TheNervousSystem2.TheCirculatorySystem3.TheDigestiveSystem4.TheIntegumentarySystem5.TheRespiratorySystem6.TheImmuneSystem7.TheKidneysandUrinarySystem8.TheMaleReproductiveSystem9.TheFemaleReproductiveSystem10.HerbsforChildren11.HerbsforLongevity12.AdvancedHerbalMedicineMaking:HowtoMakeanHerbalTincture13.NowGetStarted!

ForewordbyPatBratianu,Author

I‘vebeenaRegisteredNurse foralmost fortyyears.ManyyearsagoInoticedthat, whilemodernmedicineworkedwonders in the emergency room, peoplewere sick with chronic illnesses that didn’t respond well to conventionaltreatment.Haveyounoticedthesamething?

GapsinMedicalHealingMeantSomethingWasMissing

Isawmanypatientsatthehospitalwithcommonillnessesthatshouldhavebeentreated at home—things like minor wounds, sore throats and the like. Seeingthis,Iconcludedthatsomethingwaslackinginourhealthcaresystem;otherwise,wewouldn’tbeseeingtheseminorissuesinourclinicsandhospitalssooften.

It’sTimetoLearnaboutHerbs

Around the same time, my mother-in-law presented me with a beautifullyillustratedherbal.After reading thebook, I stepped intoabrandnewworldofalternativehealing.ThisherbalcontainedinformationthathelpedbridgethegapthatIhadwitnessedinthemedicalworld.

I started learning about using herbs that were already inmy kitchen: parsley,basil, cinnamon, garlic and other ordinary foods and condiments that werereadily available.My family lovedmynew recipes, and slowly, I noticed thatsome of the ordinary complaints we suffered from, such as indigestion,headaches, and lack of energy, were fewer. The relief we experienced fromsimple home remedies was evident—and I had made a difference withsomethingsimpleandeasilyprepared.Couldimprovingourhealthreallybethiseasy?

MyHistoryWasAlreadyFullofLittleHerbalLessons

Asalifelonggardener,I’vealwaysbeenhappiestplayinginthedirt.Evenasasmall child, I made plantain poultices to put on mosquito bites because theycooledtheitching.Atthetime,IhadnoideawhatIwasdoing.IjustknewthatifIchewedupaplantainleafandputitonmyitchymosquitobite,Iwouldfeelbetter.Herbsbecamepartofmygardensoon,andthispartofthegardenquicklyturnedintomyfavoriteplace.IfeltmostcomfortablewhenIwasinmygardensurroundedbyherbs.I lovedthetextures,fragrances,andtastes theyprovided.They also seemed to attract all kinds of living things: birds, bees, butterflies,

familypets,andevenmychildren.

IllnessasanOpportunitytoTestHerbs

Shortly thereafter, I became ill and modern medicine didn’t manage tocompletely heal me. I started to invest more time and effort in growing andlearning about herbs. Before long I was using herbs daily, including in mycooking, andmy good health returned. It was during this difficult time that Irealizedwhatwasmissinginmodernhealthcare.Weneedourroots,literally,tomaintaingoodhealth. Ibegan teachingeveryonewhat Iknewabout themagicthatlaywithintheherbsintheirkitchencupboards.

Astimewenton,Icravedmoreknowledgeaboutwhatordinarypeoplecoulddotolivehappy,healthy,connectedliveswithoutspendingafortune.Ipursuedandobtained a Ph.D. in Natural Health. I became a Registered Herbalist as well.Today,Ihaveclientswhousehomemadenaturalremediestoreducehighbloodpressure; grow healthy children; make natural, chemical-free cosmetics; andmore.

After helping thousands of families to keep their family healthy naturally, Ibelieve that herbalism is medicine by and for all people. Anyone can easilypracticeherbalismanddoitanywhere.

Withthisbook,Iwanttoempoweryoutoimproveyourhealthandthehealthofthoseyoulove.Iwanttoputyourfood,yourmedicineandyourhealthinyourowncapablehands.AndIwantyoutoreaptherewardsasneverbefore!

—PatriciaBratianu,author

Foreword by Dr. Donna Schwontkowski (ret. D.C.),M.S.,M.H.,Author

Thegreatest influences thatgotmestartedon the road tonaturalhealingweremy grandmother and her herb garden. Whenever we grandkids had astomachache or a headache, Grandma had a remedy from her garden. ShemanagedherownhealthandtaughtmetheimportanceofusingwhatGodhadalreadyprovidedforus.

Grandma’s raspberry tea remedy for PMSworkedwonders during those earlyyears.Shetookraspberryleavesdirectlyfromhergardenanddroppedthemintoa coffee cup. Next came boiling water, and her remedy was complete; usingherbs couldn’t be much simpler. It was lessons like this that showed me thepowerandthesimplicityofherbalmedicine.

CreatingComprehensiveKnowledge

Yearslater,onthepathtobecomingadietitian,Icouldhardlywaittoshareallthenew information Ihad learnedaboutdietandnutritionwithGrandma.Ourdiscussionsprogressed to remediesandnaturalhealing,andnow, lookingbackonthistime,IseethatmygrandmotherwasplantingtheseedsofwhatIwastobecome. It’s because of my grandmother that I decided to become a doctor.However, there was a dilemma back then—doctors only administeredprescriptiondrugs.Theyignorednaturalremediesandtheyignoreddiet.

Years later, after I earned a bachelor’s and master’s degree in nutrition, abachelor’s degree in biology and a doctorate in chiropractic medicine, I stillhadn’t learned enough. Something was missing: formal education on herbs. Isoughtoutthiseducation,andithasmadeagreatdifferenceinthelivesofmypatients,myfamilyandmyself.

ExperienceHerbalSuccessandYourLifeWillChange

I’m sureyou’ll experiencegreat successwithherbsbyusing thisbook.Whenyoudo,it’sagreatideatowriteyoursuccessesinajournalsoyou’llrememberthem later. You’ll most likely have somany successes that they’ll be easy toforgetwhennewonescontinuetooccur!

I’ve runmyownclinical research studieswithpatients inmypracticeand it’sbeenverysuccessful.Herbsworkfast,andeveryonehasbeenhappywiththeirresults.Stubbornulcerswerehealed.Immunesystemdisorders, includingHIV,were significantly improved. Infections cleared up in record time.Hot flashesdisappeared.Oldinjurieshealed,andrangeofmotionwasrestoredinamatterofafewweeks.Teeththatappearedtoneedarootcanalhealedwithinadayortwo.Kidney stones were dissolved. These seemingly miraculous recoveries werestandardandhappenedfartoooftentocount.

It’sTimeforYourSuccess

Therearemiracleswaitingforyou,too,whenyouuseherbs.Allyouhavetodois open the door inside your mind that says there’s a cure to be found, andcombineitwithknowledgeandfaith.

May thisbookgiveyou thecourageyouneed to take that first stepandeverysuccessivestepinyourlife.AndrememberthatGod,theonewhocreateditall,iswithyou,too.AllowHimtodirectyou.

—Dr.DonnaSchwontkowski(“Dr.Donna”),author

TheFunHerbalBasics

Welcometotheworldofherbs!

HerbsareSaferthanMostPeopleRealize

Theuseofplantsforhealinggoesbacktoancienttimes.Didyouknowthattheoldestwrittenherbalsareover500yearsold?

Thesafetyofherbalmedicinehasbeenprovenbycenturiesofuse.Oneof themostfascinatingfactsaboutherbsisthatsocietiesonoppositesidesoftheglobehavefoundsimilarusesforthesameherbs.That’smorethanjustacoincidence!Andit’sclearevidencethatprovesthattheherbswork.

Plants are resources that are available to everyone: they’re easy to use, andthey’re safe. Herbal medicine has an outstanding safety record, includingthousandsofyearsofsafeuseinmultipleherbaltraditionsallovertheglobe.

HerbsareWidelyAvailableandatYourFingertips

Oneofthebestpartsofherbalmedicineisthatsomeofthemostpowerfulherbsare already right in your kitchen cupboard.Throughout history,many culinaryherbs were used for the preservation of foods. The herbal constituents thatpreserve food are the same antioxidants that benefit your health and preventaging.

There’sahugeamountofscientificliteraturethatdetailsthehighcostsofhealthcare,medicationsideeffects,andstress-relatedillnesses.Herbalremediescanbeutilizedtoaddressalloftheseissuesandmore,andyouprobablyalreadyhavetheherbsyouneedinyourkitchen.

Let’s look at an example of how a simple intervention with herbs has far-reachingimpacts.

Ifyou’reregularlyincludingtherightherbsinyourdiet,you’llhelpbuildupastrong,healthyimmunesystemthatwillwardoffillness,makingthelikelihoodthatyou’llneedanyspecificherbalremediesmuchsmaller.

Butsupposeyougetaminorinfection.Youreachforaremedyinyourcupboard,andithelpsgetridoftheinfection.Youdidn’thavetoexpendthetime,effort,ormoneytogototaketimeoffofwork,gotothedoctor,andpayforprescriptionantibiotics.

AnEconomicallySoundandEnvironmentallyFriendlyDecision

Did you know that you reduce your carbon footprint when you use herbs?Because you don’t need to make a trip to your physician or drug store fortreatment, you’re doing your part in helping to save the planet. And yourinsuranceco-payswillbenearlynon-existent.

Anotheradvantageofherbalmedicineisthatyou’reabletotakearemedyearlyon in the course of the illness, because youhave the herbs onhand.Taking aremedyatthebeginningofanillnessoftenshortenstheduration,meaningyou’llfeelbetterfastandbelesslikelytospreadittoothersifit’scontagious.

You’ll alsobe savingmoney—yourmedical expenseswill be the insignificantcost of a food item that you already have.And if you grow your own herbs,you’ll be assured of having the freshest, highest qualitymedicine possible. Ifyou’reusingorganiccommercialherbs,you’restillusingplantsthathavebeengrownwithoutchemicalsorpesticidesthatmightharmtheenvironment.

As you can see, the use of herbal interventions has profound effects on yourhealth, the health of others around you, society, and the earth. The ideas andrecipeswithinthisbookaresimple,buthaveprofoundconsequences.Thisbookprovides only a glimpse into the health benefits of herbs. Incorporating herbsintoyourhealingrepertoirehasbenefitsforecologicalsystems,animals,andairquality,amongotherthings.Usingcommonherbsformedicineresultsinmuchmore than healing and preventing sickness. You’re helping make the entireplanethealthier.

WhatIsAnHerb?

Sowhat’sanherb?Theanswerdependsuponwhoyouask.Abotanistwillsayit’s a plant that grows aboveground that doesn’t have a woody stem. A chefmight say that it’s a seasoning ingredient from a temperate climate, unlike aspice,whichcomesfromatropicalclimate.

Forthepurposesofthisbook,I’llrefertoanherbasanyusefulplantthatweuseforhealing.Forexample,dandelionisausefulplantforthegallbladderandtheliver,soI’llcallitanherb.

Usually,herbsarenotthemainingredientsofcuisine,butthey’restillimportant

partsofthediet.Somepowerfulherbs,likemaca,whichisfoundintheAmazonrainforest,areeatenasstandalonefoods,butmostherbsareusedasseasonings.

Thebestherbsarepickedfreshfromyourownorganicgarden.Anherbgardenmightconsistofapotofherbsonawindowsill,oritcouldbeahugeplotinyourbackyard. For thosewho choose not to grow their own herbs,we’re fortunatethatexcellentqualityherbsarenowcommerciallyavailable.Irecommendusingorganicherbsinallcasesifpossible.

HowtoSelectHerbs

Ifyou’regoingtobepurchasingdriedherbs,it’sagoodideatolearntojudgeifthey’re fresh. They should look vibrant in color and smell fresh. Some herbsretaintheircolorbetterthanothers;withpracticeyou’lllearntorecognizegreatquality.

Mostherbshaveashelflifeofaboutoneyear.Keeptheminacooldarkplace,such as a cabinet, not in a spice rackover the stove.Whole herbs retain theirfreshness longer than powdered ones. I use whole dried herbs when they’reavailable,butfreeze-driedherbsretaintheirflavorandcolorwell,too.

ToolsYou’llNeedtoGetStarted

The recipes in this book don’t require any special equipment—just ordinarykitchentools.

1.Coffeegrinder

Youmayuseanelectriccoffeegrindertoprepareherbs.Don’tuseitforcoffee,though,sincecoffeehasastrongaromaandcantaintyourherbs.Likewise,theherbsyougrindinacoffeegrindercouldendupflavoringyourcoffee.Imaginepeppermint-flavored coffee; it’s not exactly a breakfast taste youwouldwant,right?

Keepseparatecoffeegrinders forcoffeeandherbsso that they’llboth tasteastheyshould.

2.Garlicpress

This is another useful tool—in addition to pressing garlic, it’s fabulous forcrushingfreshgingerroot.

3.Mortarandpestle

If youuse freshherbs, these are veryuseful. Plus, it’s satisfying to pound theherbsandinhaletheiraromas.

4.Darkjars

Collectandreusejarsinassortedsizes.They’llcomeinhandyforsomeofyourremedies. Be sure to label your products when you create them, lest you getthemmixedup.Thebest jarsaredark,because theykeep light fromoxidizingtheherbs.Herbs stored in clear jarswon’t last as long as those stored indark

jars.

5.Anherbjournal

Keep a small notebook in your kitchen for detailing the herbs and herbalmixturesthatyoutry.Whenyoufindonethat’sreallysuccessful,makeanoteofitsoyoucangobackandfinditwhenyouneeditagain.

HowHerbsAreConsumed

Herbsmaybeconsumedinavarietyofways,includingaspills,capsules,liquidsandsyrups.Manyotherformsareavailableaswell.

Sometimes themethodofadministration is justas importantas theeffects thatcome from the plant. For example, suppose you had a harried day rushingaround,doingtoomanytasksatonce.Thebestmedicineinthisexamplemightbearelaxingherbalblend.Itcouldbeadministeredasatabletorcapsule,butitwouldbebettertoconsumeitasatea,sittinginacomfychairwithyourfeetup.

TheStandardInfusion

Something that you’ll see fairly often in this book is the phrase “standardinfusion.”Tomakeastandardinfusion,simplypouronecupboilingwaterover

1 teaspoon of dried herbs or 1 tablespoon of fresh herbs (just increase theamountofherbsandwaterproportionallyifyouwantalargerbatch).Coverandletsitfor20minutes.Afterthe20minutesisover,straintheherbsoutanddrinktheresultingtea.That’sit!

MakinganHerbalDecoction

Adecoction issimilar toa tea,except that it’ssimmeredslowly inapot foratleast20minutes.Thismakestheherbmorepotent.Usuallytherootpartsoftheplantsaredecocted,as it takes timetoextractallof thegoodnessoutof them.Thedecoction recipe that follows is considered a decoction infusion,which isusedtomakeateaoutofroots,seedsandberries.

To make a standard decoction, just simmer 1 teaspoon of dried herbs or 1tablespoonoffreshherbsin1cupofwaterfor20minutes.Youcanalsomakeitstrongerbyaddingmoreherbs.Youmightfindthatmakinguptoaquartortwoatatimeiseasierthanasinglecup.

HowHerbsHealYou

Herbshealinmanyways.Theiraromasarehealing.Thebeautyoftheplantsis

comforting and sometimes breath-taking. Herbal medicine is best taken withawarenessoftheherbsthemselves.

Whilesomeherbsworkveryquickly,manyherbalmedicinestaketimetowork.Rather than suppressing a symptom, they work by strengthening the body.Herbalmedicinecansometimestakelongerthanconventionalremediestowork;however, they provide long-lasting benefits that conventional preparations donot.

One of the most common ways that people use herbs is in an infusion, asdescribedabove.Infusionsaremadewithflowers,stems,andleaves.Thereareavarietyofteastrainersonthemarketthatyoucanuseforthispurpose.Youmayalsopurchaseateaballtoputtheherbsinormakeyourownteabagswithself-closingcommercialbags.Anotheralternativeistoputtheherbsinacoffeefilterandtiewithstringtomakelittleteabags.

Aftermaking an infusion, you’ll have some soaked herbs left over. I stronglyrecommendusingthespentherbsforcompost.Byreturningtheusedherbstotheearth,you’renourishingitasitnourishesyou.Herbsareanexcellentadditiontocompost piles, as they containminerals, andmany herbs also help to activateyourcompostpiletodecomposehotterandfaster.

HerbsareMultifacetedandStrengthenMultipleBodySystems

Choosing the right herb depends to a certain degree on identifying a specificsystem of the body to strengthen. However, many herbs strengthen severalsystemssimultaneously,soinaway,youcan’tgowrongonceyouhavethebasicknowledgedown!

For example, let’s say that you fall and end up with a wound on your knee.You’daskyourself,“Whatsystemsofthebodyneedstrengthening?”Theanswerwouldbetheintegumentarysystem(skin),themusculoskeletalsystem(musclesandbones),andtheimmunesystem(topreventinfection).

Ontheotherhand,let’ssayyourdaughterhasthebeginningsignsofaurinarytract infection. You’d ask yourself, “What systems of the body should Istrengthen?” This time, the answer would be the kidneys, urinary tract, andimmunesystem.Seehoweasythisis?Youcanmakesmartdecisionsbasedonthiswayofthinking.Alotofitisjustbasedoncommonsense.

I’ll be discussing the different body systems, and the herbs that target eachsystem,inthecomingchapters.

Thiscompletesyourintroductiontoherbs!Seehoweasyitis?

HowThisBookIsSetUp

Inthenextsections,differentherbswillbedetailedfromthestandpointofhowthey strengthen the body. Choosing an herbal remedy is often based on thesystemofthebodythat’sailing.Forexample,ifyouhaveacold,youwouldn’tchooseanherbthatpredominantlyworksonthedigestivesystem—you’dchooseonefortherespiratorysystem.

Thedifferentsystemsofthebodyareasfollows:

1.Digestivesystem

2.Respiratorysystem

3.Nervoussystem

4.Integumentarysystem(skin)

5.Endocrinesystem(glandsandhormones)

6.Musculoskeletalsystem

7.Immunesystem

8.Lymphaticsystem(partofthecirculatorysystem)

9.Reproductivesystem

10.Kidneysandurinarytract

Eachof these systemswillbeexplained inmoredetail in thenext chaptersofthisbook,andwe’llalsodiscussherbsandfoodsthatstrengtheneachsystem.

Let’s learn about the herbs youmight use for the different systems right now.Areyouready?

1.TheNervousSystem

TheComponentsoftheNervousSystem

Thenervoussystemisthemastercommunicationcenterofthebody.Foryearsitwasbelievedtoconsistofthebrain,spinalcord,andnerves,anditwasthoughttobeanelectricalsystemsimilartotelephonewires.

Intheoldviewofthenervoussystem,amessagecouldoriginatefromanypartofthebody.Itwouldthentravelthoughthenervestothebrain,resultinginanactionorthought.Wenowunderstandthatthenervoussystemgoesbeyondthissimple explanation. The nervous system consists of hundreds of chemicalmessengersthroughoutthebody,all interactingandmoderatingeachotherinaverycomplicatedsystem.

HowDoHerbsImproveNervousSystemFunctioning?

Herbsareuseful inpromoting thehealthof thenervoussystem inavarietyofways. For example, they provide nourishment and protection for nerves.Theyalsohelpeasemigraineandsinusheadaches,andtheycanhelpyoufocuswhenyou’refeelingabitfoggy.

Herbsthatimprovenervoussystemfunctioningfallintotwogroups:nervine,orcalming,herbsandstimulantherbs,whichenhanceenergyandgiveyouamentallift.

Let’stakealookatsomeherbsthatbenefitthenervoussystem.

EnergizingandRelaxingHerbs

Chamomile(Matricariarecutita,Matricariachamomilla,Anthemisnobilis)

Whenyou feelas ifyouneedsomething tocalmyoudownorhelpyou relax,chamomileisagoodchoice.

Thoughit’salwaysthefloweroftheplantthat’susedforcreatingremedies,thereare different types of chamomile that herbalists commonly use. For nervoussystemhealth, I like touseGermanchamomile,Matricariachamomilia. It’saneasyherbtogrow,andit’sgreatforchildrenaswell.Germanchamomileisanannualplantthatlikesfullsun.

Chamomile may reduce stress and discomfort, and it’s useful for digestivehealth.It’salsosoothingforteethingandcolickybabies.

Afunfact:chamomileistheteathatPeterRabbit’smothergavehimtodrink.

Basil(Ocimumbasilicum)

Basil is tasty and packed with health benefits! It aids concentration andrelaxation. Did you know that basil has been used to relieve anxiety andheadaches?

Basilactuallybenefits thewholebody.Ithasanti-inflammatoryactionssimilartonon-steroidal anti-inflammatorydrugs (NSAIDs) like ibuprofen.This actioncouldcomeinhandywhen,forexample,yoursonhasfallenandhurthiselbowandit’salreadyinflamedandreddenedbythetimeyouseehim.Oritcouldbeusefulwhenyourgrandmotheriscomplainingabouttheachesandpainsinherjoints.Therearemanyotherexamplesofwhenanti-inflammatoryherbscouldbeused.

Basil helps regulate blood sugar levels, can relieve spasms, and benefits thecirculatorysystem,too.Besidesaddinggreatflavortoyourfood,basilisarichsourceofvitaminsAandC,andhasabundantamountsofmagnesium,ironandpotassium.

Historically, this herb has been used as an aphrodisiac and an antidepressant.(Thismakesperfectsense,sincesomeonewho isdepressedcertainly isn’t inaromanticmood!)Basilisalsoquitearomatic,andtherearedifferentvariationsofit, such as cinnamonbasil, lemonbasil andThaibasil.Checkout eachoneoftheseforsomeinterestingflavorswhilecooking.

Nutmeg(Myristicafragrans)

Nutmegisusedforalotmorethaneggnog.Didyouknowthatnutmeghasbeenusedsinceancienttimesasabraintonic?WhenevertheGreeksorRomansfeltalittle mentally sluggish, they would use nutmeg to perk themselves up, bothmentally and intellectually. They probably didn’t know they were improvingtheir nervous system functions, but they did know that they felt better aftertakingit.

Modernsciencehasshownusthatnutmegpossessessubstancesthatmayrelievestress and anxiety, and it’s an effective sleep aid. It also has antibacterial andmusclerelaxanteffects.

Nutmeg should only be used in small amounts. Pregnantwomenmaywish toavoidnutmeg,asitmaybelinkedtomiscarriage.Nutmegcontainscopper,iron,potassiumandmagnesium.

Peppermint(Menthapiperita)

Peppermintisa“cooling”plant.Thismeansyou’llfeelcoolerwhenyoudrinkacup of peppermint tea or when you use it topically. The plant contains asubstancecalledmentholthatprovidesthiscoolingsensation.

Peppermintisinafamilyofplantswithmanyothers,includingspearmint,applemint, and pineapple mint, all of which have different flavors. I’ve even seenchocolatemint! (Dr.Donnagrowschocolatemint inherherbgarden.)Addinganyvarietyofpeppermintoritsrelativestoherbalmixturesisadelight.

My first choice of medicinal mint is always the original peppermint plant,althoughtheothersworkalso.

Peppermint is an example of an herbal stimulant. Drink a cup of chilledpeppermintteaifyouhaveadrearytaskaheadofyou,anditwillwakeyouupandhelpyou focus.Peppermint isalso terrific forabdominaldistress.Enteric-coated peppermint oil capsules sometimes provide relief for people sufferingwith irritablebowel syndrome.And ifyoueverhavegas, it’s time tograb thepeppermint.Inamatterofminutes,thegaswillbegone!

Theadvantageofherbalstimulantssuchaspeppermintisthat they’recaffeine-free,sotheydon’tgiveyouthatjitteryfeelingthatsometimesoccurswhenyoudrink black or green teas or coffee. Toomuch caffeine can take a toll on theadrenalglands,aswell.

IllnessesandRemediesoftheNervousSystem

StressHeadaches

Stressheadachesarecharacterizedbythefeelingofabandaroundtheforeheadandtightneckmuscles.Thepainissteady,andsometimesthrobbing.

Treatment of stress headaches focuses on prevention and lifestyle changes.Whenyou’restressed,youmayunknowinglytightenthemusclesofyourbody,includingthoseintheforeheadandneck.Bypayingattentiontothisfeelingoftightnessinyourhead,youcanstarttreatingaheadachebeforeitgetsbad.Thisisanexampleofhowtousepreventiontopositivelyaffectyourhealth.

One way that you can treat headaches is with essential oils. They’re veryconcentrated essences of plants, and they hold a very high energy level. Theenergyleveloftheplant’sessentialoilistransferredintothepersonwhousesit.Essential oils havemanyuseful properties: they can be antibacterial, antiviral,relaxing,antifungal,detoxifying,andmore.

Nexttimeyouhaveastressheadache,tryoneoftheseremedies:

LavenderSteaming

Onewaytodealwithstressheadachesistoaddacoupledropsofessentialoiloflavenderorbasiltoabath.Youcanalsomakeasteambathusingthefollowinginstructions.

Addafewdropsoflavenderoiltoabowlofhotwater.Withalargebathtowel,makeatentforyourselfbycoveringyourheadandthebowlwiththetowel,andbreathe in the steam from the bowl. Be careful not to knock over the bowl.Breathe in the steam for about fiveminutes.You’ll feel instantly relaxed, andyourfacewilllookrevitalized,too!

LavenderTeaCompress

Lavendercanalsobemadeintoacompressandappliedtotheneckorforeheadtoenhanceyourrelaxation.

Ingredients

1tsp.lavenderflowers

1cupboilingwater

1handtowel

Instructions

Coverthelavenderflowerswiththeboilingwater.Straintheliquid,andsoakthehandtowelinit.Wringoutandapplywarmorcoolasdesiredtoaffectedregion.

Stress-LessTea

Ingredients

1tsp.chamomileflowers

1/2tsp.lemonbasilleaf

1/4tsp.rosepetals

1/8tsp.orangepeel

1cupboilingwater

Instructions

Blendallingredientstogether.Coverwithboilingwater.Coverandletsteep20minutes. Strain the herbs from the tea, and drinkwarmor cold. I recommenddrinking3to4cupsdailywhenyou’refeelingstressed.

Note: did you notice how this tea uses two nervous-system-boosting herbs—chamomile and basil—together? You can combine herbs that work on onesystemofthebodytoachieveagreatereffect.

TheOne-HourStressBuster

Eleutherococcus senticosus, called “eleuthero” for short, is also known asSiberianginseng.Recently,there’sbeenaresurgenceinitsuseasastress-buster

formula.

When you’re under a lot of stress, large amounts of cortisol are produced byyour adrenal glands. This is a normal response as your body tries to adapt tostress.However,ifthestresscontinuesforhoursordays,highlevelsofcortisolcan build up and damage the body. High cortisol is linked to the storage ofabdominal fat, and the chemical processes that your body undergoes in thepresenceofcortisolcanmakeithardtogetridofthisextrarolloffat.

Eleutheroisanadaptogen,atypeofherbthatallowsthebodytocomebacktonormalfunctioning.Forexample,anadaptogenthat“reads”highcortisolinthebodywillhelpbringthecortisollevelsdowntonormal.Andresearchshowsthateleuthero is quite good at this—levels of cortisol drop substantiallywithin anhour.

Ingredients

1tsp.eleuthero

1cupboilingwater

Instructions

Placetheeleutheroinacoffeecupandaddboilingwater.Coverthecupwithaplateandletsteepfor5minutes.Strainanddrinktheteawarm.Payattentiontohowyoufeelinanhour—youmightbesurprised!

AromatherapyforLiftingYourMood

Ingredients

1Tbsp.chaiteablend

2qts.water

Instructions

Inalargepot,addchaiteatowater.Simmerforafewhours.Thesimmeringwillrelease the volatile oils and fragrances into the air, and you’ll notice a bigdifferenceinhowyoufeelwithinminutes.Youcanaddadditionalwatertothepotandkeepthegoodfeelingsflowingalldaylong!However,becarefulthatthewaterdoesn’tallboiloff,astheherbswillburninthepot.

MassageforStressHeadaches

Massagemayalsohelpwhenitcomestostressheadaches.Accordingtomanyresearch studies on massage therapy, the benefits are practically endless.Massagestimulatesthecirculationandlymphaticflow,relaxesus,helpsussleepbetter,andstrengthenstheimmunesystem.

RaindropMassageTechnique

Onemassagetherapytechniquecalledtheraindroptechniqueusesmoretypesofessential oils on the body, including peppermint, basil, lavender, spruce, bluetansy,rosewood,spruce,frankincense,wintergreen,marjoram,andbalsam.Eachessentialoilhasitsownhealingproperties.Ifyouwanttoseeareallyinterestingvideoonthistherapy,gotohttp://youtu.be/6O166gsiCdU.

GeneralNutrition

Ifyouhavestressheadaches,Iwouldencouragetheuseoffoodsandherbsthatarerichincalcium,magnesium,andBvitamins.Goodfoodsforthesenutrientsinclude raspberry leaf, nettle, whole grains, and a variety of fresh fruits andvegetables,especiallythedeep-greenleafyveggies.

MigraineHeadaches

Migrainesaredifferentfromregularheadachesinthatthey’reoftenlong-lasting,very intense, and one-sided.They can be associatedwithmenses.Nausea andvomitingmayalsooccur.Thepainfromamigrainecanbethrobbingorconstant.Migraines sometimes run in families, so ifoneofyourparentsgets them,youmay,too.

Food allergies or specific foods such as processedmeats, redwine, chocolate,and some cheeses are common triggers for migraines. Try to identify whichfoodsmightbetriggersforyourheadaches.

The most important step in prevention is to give these headaches some deepthought.Whataretheunderlyingimbalances,suchashormonalissues,thatmayneedtobeaddressed?Whenyouknowtheanswer,youcandecideappropriatelywhattodo.Payattentiontowhatbringsyourmigrainesonandtalktoadoctoraboutit,andyoumightdiscovercertaintriggers.

Research has shown that 500mgmagnesium is pretty effective in preventingmigraines, and taking 2000 mg of vitamin C sometimes helps when takenimmediatelyaftertheheadachestarts.

When it comes to herbal medicine, cold compresses of peppermint teasometimeshelp.Dandelionleafmaybetheherbofchoiceifyouhavemigraineswithfluidretentionoredema;thedandelionleafrelievesthefluidretentionandmay help if themigraines are related tomenses. Similarly, evening primrose,blackcurrentseed,orborageseedoilsmayhelpiftakenonaregularbasiswhenmensesareinvolved.

MigraineHeadacheReliever

The following remedy is one of my favorites, and works very well for myfamily.

Ingredients

1qt.boilingwater

1cupchamomileflowers

2softhandtowels

Instructions

Cover chamomile flowerswithboilingwater.Cover and steep for20minutes.Strainouttheflowers.

Have the headache sufferer lie face down on a comfortable surface in adarkened,quietarea.Diponetowelintothechamomileinfusion,andplaceitonthebackofthesufferer’sneckandshoulders.Laythedrytoweloverthemoistone.

Encouragethepersontotakeslow,deepbreathsorperformprogressivemusclerelaxationwhilelyingwiththecompress.

Note: progressivemuscle relaxation involves tightening amuscle in the body,thenwillfullyrelaxingitbeforemovingontothenextmuscle.Forexample,youbegin by squeezing your toemuscles, then relaxing them.Next, squeeze yourfootmusclesandrelax them.Workyourwayall thewayup to theneck, face,andhead.

SinusHeadaches

Sinus headaches are characterized by nasal stuffiness and a runny nose. Yoursinusesarepartofyourrespiratorytractandareconsideredbymanytobepartofyournervoussystemtoo,sincethey’resoclosetoyourbrain.

Youmayexperience tenderness in the sinus regionor face, aswell as earacheandfrontalheadache.Peoplewithsinusheadachesarelikelytohaveahistoryofallergies.Sinusheadachesareoftenseasonalinnature.

Trytodeterminethesourceoftheseheadaches.Isitbecauseofaninfection?Ifso, your immune system is also involved, and you may need to speak to ahealthcareprofessional.

Consideriftheheadachesarerelatedtoanyfoodorenvironmentalallergiesthatyoumayhave.Aneliminationdietorrotationdietmaybeneededtodeterminewhetheryouhavefoodallergies.

Ifthecauseispollen,drinkastandardinfusionofnettleteathreetimesdailyforthreemonthspriortowhentheallergicreactionsgenerallyoccur.

ThesupplementcalledCoQ10mayalsobetakendailyandmaybehelpfulwithallergies.Consuming local honeyor beepollen regularly and eating ahealthy,balanced,Mediterraneandietmayalsohelp.

Foracuteepisodes,anaromatherapydiffuserwitheucalyptusoilcouldeaseyourpain. To use this method, just get out your diffuser, add a few drops ofeucalyptusoil,andusethediffuserasyounormallywould.

GoldenrodStandardInfusiontoRelieveSinusHeadache

Myfavoriteherbforreliefofsinusheadachesisgoldenrod.Manypeoplethinkthatgoldenrodcauseshayfever,whichresultsinsinusheadaches,butitdoesn’t.Theculpritisactuallyragweed,whichpeaksatthesametimethatthegoldenrodis blooming. Be sure to see a healthcare practitioner if you suspect a sinusinfection.

Imakethisstandardinfusionanddrink3to4cupshoteverydaythatIhaveasinusheadache.Itworksextremelyfastandwell.

Ingredients

1cupboilingwater

1tsp.goldenrod,dried

Instructions

Pourboilingwaterovergoldenrod.Coverandletsit20minutes.Strainouttheherbs.Drinktheteahot.

Rejuvenate,RevitalizeandRefreshyourBody

Busy people sometimes turn to caffeine for a pick-me-up. Next time you’refeelingabitsluggish,ratherthanpurchasinganunhealthycommercialproduct,youcantrythisnaturalcaffeinatedbeverage.IthasthehealthbenefitsofblackandgreenteasaswellasvitaminCandbioflavonoids.

Foravariation,youcanaddcarbonatedwatertothistea.Itmakesanicepunch,andIliketoserveitwhenentertaining—guestsfeelattheirmentalbest!

EnergizingTea

Ingredients

1tsp.orteabagofblacktea

1tsp.orteabaggreentea

1tsp.Hibiscussabdariffaflower(called“sorrel”whenusedasabeverage)

3tsp.peppermint

2tangerines

1-inchpiecefreshpeeledgingerroot,crushed

1qt.boilingwater

Honeytotaste

Instructions

Place the teas, hibiscus, peppermint, crushed ginger root, and zest of onetangerineintoalargebeveragecontainer.

Coverwithboilingwater.Coverandletsitfor20minutes.Strainthesolidsfromthetea.

Juice the tangerines, andadd the juice to thecontainer.Add ice, andhoney totaste.Makes6servings.

Note:astudyin2008bytheUSDAshowedthatdailyconsumptionofthreecupsofhibiscustealoweredsystolicbloodpressureby8to13mmHg.Thehigherthesubject’s blood pressure was at the beginning of the study, the greater theresponsetothetea.

Insomnia

Low-qualitysleep,includingtheinabilitytofallasleepandtheinabilitytostayasleep, affects millions of people. If you’re suffering from insomnia, try todeterminewhat’spreventingyoufromgettingtherestyouneed.Avoidcaffeine

late in theday.Don’t lookat the televisionoryourcomputerbeforeyougo tobed.While a television in your bedroommay seemdesirable, it can be a realimpedimenttofallingasleepsoundly.

Stressanddiscomfortgetinthewayofagoodnight’ssleep.Areyourroomandyourbedconducivetosleep?

Relaxation before bed is important.Meditationmay help you to unwind, andsomepeoplefindthatahotbathorshowerrelaxesthembeforebed.Trytofigureoutthebestwayforyoutoletgoofyourdailystressesbeforebedtime.

Tryusingsomeessentialoilsthathaverelaxingproperties—jasmine,marjoram,and rose aremy favorites.Addinga fewdrops to awarm footbathbeforebedwillsootheyouandhelpyousleepdeeply.

Herbs can also promote sleep. Different people respond to different herbs:linden, red clover, passionflower, hops and chamomile are all common sleepaids.Playwithdifferentcombinations,andwritedownyourblendsasyoucreatethem so that you can make them in the future when you find a winningcombination.

SweetSurrenderBedtimeBeverage

Here’sanexoticrecipethatmaypromotesweetdreams.

Ingredients

2cupsverywarmmilk

1Tbsp.maplesyrup

1/4tsp.freshlygratednutmeg

Sprinkleofcardamom

Instructions

Combine themilkandmaplesyrup.Pour into twocups.Gratenutmegon top.Sprinklewithcardamom.Serves2.

LemonBalmCalmingTea

Lemonbalm(Melissaofficinalis)isanotherherbthatcancalmdownandrelax

adultsandchildren.Theherbhasa lemonyscentandsometimesyou’ll find itaddedtoicecreamorpesto.LemonbalmhasantiviralpropertiesagainstHerpessimplex,thevirusthatcausescoldsores.Italsohasantibacterialproperties.

However, moms love lemon balm for its ability to sedate someone who isanxiousor just can’t relax.Scientists have found that theherb inhibitsGABAtransaminase,whichiswhyanxietyfleeswithacupoflemonbalmtea.They’vealsofoundthatabadmoodiseasilyturnedtoagoodonewiththisherb.

AndthosewithgrandparentsorparentswithAlzheimer’sdiseasewillbehappytodiscoverthat theherbseemstomakeadifferenceinthosewiththisformofdementia.

Ingredients

1tsp.lemonbalm

1cupboilingwater

Instructions

Placetheherbinacoffeecup.Addtheboilingwater,cover,andletsteepfor5minutes.Straintheteaanddrink.

HealthyRecipesforNervousSystemHealth

GrilledSalmonwithLemonBasil

Haveyouhearditsaidthatfishisbrainfood?Well,there’ssometruthtothis.

Cold,deep-water,oilyfisharerichinomega-3fattyacids,anessentialnutrientfor the brain and nervous system. Wild-caught ocean fish pack more of thisnutrientthanfarm-raisedones.

Trythiseasysummertreattoaddfishtoyourdiet.Oneofmysistersthinksit’sthebestwaytocookherfavoritefish!

Ingredients

Sauce:

1/4cupoliveoil

4clovesgarlic,peeledandcrushed

1cupfreshbasil

1cupfreshlemonbasil

1Tbsp.freshlemonthyme

Fish:

1Tbsp.lemonjuice

1Tbsp.oliveoil

4(6-oz.)salmonsteaks

Instructions

To prepare the sauce, blend the first five ingredients in a blender or foodprocessoruntil theherbsarefinelychopped.Setaside.Youmayneedtoaddalittleextraoilduringtheprocess.

Mixthelemonjuiceand1tablespoonoliveoiltogetherinasmallbowl.Usingabrush,coatthesalmonwiththelemonoilblend.

Grillsalmonovermediumcoalsfor5minutes(youcanalsobroilit,ifyoudon’thaveaccess toagrill).Turnover.Brushwithherbblend.Grill3 to5minuteslongeroruntilfishflakeseasilywithafork.Serveimmediately,addingsaucetothefish.Serves4.

HotMulledAppleCider

Thisisagreatrecipeforcoolerweather.ImakeiteveryThanksgiving,andmydaughter-in-law keeps a pot of this cider on the back of the stove when theweathergetscold.Theentirehousesmellswonderful!

Not only does this cider create a very welcoming aroma, but it also containskitchenspicesthatarerichinantioxidantsandmineralsthatsupportthehealthofthebrain.

Ingredients

1gallonapplecider,preferablylocal,minimallyprocessed

1/2cupmaplesyrup

43-inchcinnamonsticks

1tsp.driedginger

2tsp.wholecloves

2tsp.allspice

1/4tsp.nutmeg

1/4tsp.cardamom

Instructions

Stirall ingredients together inacrockpot.Heaton lowfor2hours,andserve.Serves12to16.

ChamomileJelly

The following recipe is awonderful treat on toast, and it’s a goodway to getchildren to consume chamomile for healing purposes. In addition to beingrelaxing, chamomile is also a terrific remedy for children’s coughs and colds.ThisjellyisabestsellerwhenIprepareitforthelocalfarmer’smarket.

Ingredients

1cupfreshchamomileflowers

4cupswater

1boxpowdereddrypectin

4cupssugar

Instructions

Simmerflowersandwaterfor10minutes,covered.Strainresultingteathroughthreelayersofcheesecloth.

Measureout3cupsoftea.Combineteaandpectintogetherinalargesaucepan.

Bringtoahardboil.Addsugar.

Boilhardfor1minute,stirringconstantly.Pour intohot,sterilized jars.Cover.Storeinacooldarkplace.Refrigerateafteropening.

2.TheCirculatorySystem

OverviewoftheCirculatorySystem

The circulatory system consists of the heart and blood vessels. Circulatorydisease is the leading cause of death in America andmostWestern societies.Fortunately, heart and blood vessel health has been studied extensively, andcirculatoryhealth canbe improvedgreatlyby lifestyle andnutritional choices.Severalherbs andcomplementary therapieshavewell-documented studies thatprovetheirefficacy.

HeartAnatomy

Theheartisamusclecomposedoffourchambers:thetwoatria(rightandleft)arethereceivingchambers,whilethetwoventriclespropelbloodawayfromtheheart.Therightventriclepumpsbloodtothelungssothatthebloodcanbecomerichwithoxygen,andtheleftventriclepumpstheoxygenatedbloodthroughoutthe body. Between the chambers are valves that ensure the blood goes to therightplacesatthepropertimes.

Your heartbeat is based on electrical impulses that originate in various nodeswithintheheart.Whenanelectricalsignalisreceived,youratriaandventriclescontract,sendingmovingbloodthroughtheheartandaboutthebody.

Arteries,Veins,andCapillaries

Bloodtravelsthrougharteriesawayfromthehearttotherestofthebody,whereit enters tiny vessels called capillaries that allow blood to perfuse into all thetissuesof ourbodies.Blood is returned to theheart viaveins.Unlike arteries,veinsmayhavevalvestoaidinthebloodreturntotheheart.

The circulation to and from the lungs, called pulmonary circulation, is aspecializedprocess.Therearealsospecializedvesselsthatprovidecirculationtotheheartitself.

RequirementsandRiskFactorsforCirculatoryHealth

For blood to flow freely, the heart must be a strong pump and the electricalsystem must be functioning properly for the heartbeat to be rhythmic andeffective.Theheartneedstobeataproperratetoallowfillingandemptyingofthefourchambers.Inaddition,bloodvesselsneedtobestrong,flexible,smooth,andunobstructedinorderforbloodtoflowproperly.

The circulatory system is closely linkedwith every other system of the body,especially the renal system. Circulatory health is based upon several factors,manyofwhichcanbemodifiedsothatyoucanimproveyourhealth.

RiskFactor1:Diet

Diets rich in saturated fats, processed foods, and salt wreak havoc with thecirculatory system. Fortunately, this is an area that herbs and other nutritionalchoicescanbeimplementedforimprovingyourhealth.

RiskFactor2:Stress

Relievingstressthroughmeditation,spiritualsupport,andhealthyrelationshipsallbenefitcardiacandcirculatoryhealth.Peoplewithtype-Apersonalitiesareathigher risk for circulatory disease.Fortunately, coping skills canbe learned atanyage.

RiskFactor3:Exercise

Inactivityincreasestheriskofheartandcirculatoryproblems.Regularexercisehelpspreventobesity,whichisanotherriskfactorforheartdisease.Inaddition,regular exercise helps the body to utilize insulin and blood glucose moreefficiently. Diabetics have a higher risk of developing circulation problems.

Thus, thecontrolofdiabetes isessential forgoodcardiachealth.Herbsareanimportantpartofanyhealthprogramtoreversediabetes.

RiskFactor4:Genetics

Heredityisariskfactorthatcannotbechanged.It’saveryimportantfactor,butkeepinmindthatit’sonlyoneofseveral.

RiskFactor5:Smoking

Smokingstresses thebloodvessels.Nicotineconstricts thearteries,causinganincrease in blood pressure. Carbon monoxide from smoking decreases theamountofessentialoxygenintheblood.Andthenthereareallthecarcinogensfound in tobacco smoke and cigarettes. It’s mind-boggling to know that witheverypuff,you’reexposingyourbody’scellstohundredsofthematonetime!

RiskFactor6:Age

Agingincreasestheaccumulationofwearandtearthatourbodyhassustained.It’safactorthatwecannotcontrol;wecan,however,controlhowwellweage,nomatterwhatthedateisonourbirthcertificate.Bycontrollingtheoxidationrate in thebody,youcanslowaging (in fact, there’sa test foroxidativestressyoucanhaveperformedthattellsyouhowwellyou’reaging).Whenyouloweryourbody’soxidativestresslevelwithantioxidants,youcanslowaging.Thus,herbshighinantioxidantsarehelpfulinthisregard.

RiskFactor7:Gender

Heartattacksandcirculatorydiseaseusedtobemoreprevalentinmales,butinrecentyearsthedisparityofcirculatoryproblemsbetweenthesexeshasbecomemore balanced.Due to a drop in certain hormones,women aremore prone toexperienceheartattacksaftermenopausethanbefore.

Fortunately,thereismuchknownaboutcirculatoryhealthandillnesses.Weliveat a timewhenwe can choose some very effective strategies to improve andmaintainexcellentcirculatoryhealth.

CholesterolandTriglycerides

Cholesterol is produced naturally in the body and is essential for health.Dietaddstothebody’sproductionthroughtheconsumptionofanimalfats.Plantfatsdonotcontaincholesterol.

CholesterolisusedtoformhormonesandtoutilizevitaminD.It’salsoinvolvedinmoodregulation.Somestudieshaveshownthatpeoplewithcancersometimeshavelowlevelsofcholesterol,butproblemsmayalsoresultifwehavetoomuchcholesterol. It can build up in our blood vessels if it’s oxidized, and thiscontributes tohardeningof thearteries,highbloodpressure,bloodclots,heartattack,andstroke.Whentheseconditionsarepresent,bloodflowtothebrainorthroughoutthebodymaybecompromised.

Theculprit isoxidizedlow-densitylipoproteincholesterol,alsoknownasLDLcholesterol. It’s a sticky substance that builds up on the walls of your bloodvessels. Fortunately, we also have HDL, high-density lipoprotein cholesterol,which is cardio-protective. HDL has anti-inflammatory properties and helpsstabilizetheunhealthyLDL.Theimportantnumbertoconsiderwhencholesterollevels are documented is the ratio ofHDL to LDL (youwant this ratio to behigh).

Genetics play an important role in cholesterol management, but fortunately,herbal and dietary interventions can be as beneficial as medications used toreducecholesterolwithoutthesideeffectsthatpharmaceuticalscanprecipitate.

Triglyceridesarebloodfats.Elevated triglyceridesareactuallymore indicativeofriskofcirculatorydamagethancholesterollevels.Elevatedbloodsugarlevelscause triglyceride levels to increase, so diabetics are at increased risk ofcirculatoryproblemsforthisreasonaswell.

Heart-HealthyEating

A heart-healthy diet provides health benefits for the entire body. TheMediterraneandiet,whichisrichinvegetablesandhealthyfats,hasbeenstudiedextensivelyandoffersmanydeliciousnutritiousideas.Butdon’tforgetthatyoustillneedproteininyourdiet!

Foodshighinfiberhelptoreducecholesterol.Examples includewholegrains,such as bran cereals or oatmeal. Nuts and legumes, like edamame, are alsoexcellentchoices.

Plant-based fats, such as those found in olive and coconut oils, are great

additions to your diet.Coldwater fish like tuna,mackerel, and salmon containhealthy fats, while nut and seed oils, including corn oil, soy oil, sesame oil,cottonseed oil, and vegetable oils, are high in unhealthy fats that causeinflammationinthebody.Thesefatsarehighlyunstableandmaybeoxidizedinthe body, raising cholesterol levels and contributing to plaque in the arteries.Newresearchisfinding,surprisingly,thatsaturatedfats,whichwerepreviouslyconsidered tobe theunhealthiest,aremuchmorestable than theseunsaturatedfats.

Smallamountsofredwineorpuregrapejuicearebeneficialtotheheart,asareshitakemushrooms,which can help to lower cholesterol. Include seaweeds inyourdiet,astheyarerichintracemineralsandfeedthecirculatorysystem.

Oneofthebestheart-healthystrategiesistoeatacolorfulvarietyofvitamin-richfruitsandvegetablestotakeadvantageofthemultiplebenefitsofphytonutrients.Includeseveralrawportionsdaily.

Cookedtomatoesarerichinlycopene,whichiscardio-protective.Beawarethattomatoesaresomeofthemostchemicallytreatedvegetables,sooptfororganicandtrytogettheheirloomvariety.Thealliumfamily,whichincludesgarlicandonions,alsocontainsnumeroushearthealthycomponents.

Anotherheart-healthystrategyistoincludearichvarietyofherbsandspicesinyourdiet.Thesearerichsourcesofantioxidants.Inaddition,byflavoringyourfoodswithherbsandspices,youcanpreparevarieddeliciousdishesthatdon’trely on large amounts of salt for flavor. A heart-healthy diet is not high insodiumfromsalt.

ChoosingHealthyDietaryFats

Fats are important nutrients. They provide our most concentrated sources ofenergy, and they’re essential for all bodily functions. Fats are especiallyimportantforthehealthofthecirculatoryandnervoussystems.

Fatsrichinessentialfattyacidsimprovehealthycholesterollevelsandimprovethe HDL: LDL ratio. They also reduce inflammation, which reduces thelikelihoodofstrokeandheartattacks.Unfortunately,consumptionofthewrongkindoffatsortoomanyfatsleadstoserioushealthissues.Heartdisease,severalcancers, obesity, highbloodpressure, andmultipleother threats tohealthmayresultfromhighfatintake.

SaturatedFats:NotAsBadasWeThought

There are three types of fats. Saturated fats are stable and hard at roomtemperature. These fats are found in things like butter, lard, and vegetableshortening.Naturallysaturatedfatsarestable in theirnatural forms,suchas inbutterandlard.Coconutoilisahealthysaturatedfat,andbuttercontainssomecomponentsthatarechemo-protective.

However, vegetable shortening, a manmade fat, is very unhealthy. Similarly,foodswithtrans-fatsandmargarinesarealsoveryunhealthy.Thesefoodsblocktheabsorptionofessentialfatsinthebody.

UnsaturatedFats:LinkedtoHighLDLLevels

Polyunsaturated fats include some brands ofmargarine and the vegetable andseed/grainoilssuchascornoil,soyoil,sesameseedoil,walnutoil,almondoil,cottonseedoil, andvegetableoil.Theseare the typesof fats that aren’t stable,and they’ve been linked to the production of free radicals, also known asoxidants.Theyareharmful toxicmolecules thatourbodiesproducewhentheybreakdownfood.However,ontheotherhand,somepolyunsaturatedfats,suchastheomega-3fatsDHAandEPA,areheart-healthy.

Monosaturated fats are plant-based fats that are liquid at room temperature.Oliveoilisamonounsaturatedtypeoffat,asispeanutoil.

SelectingFatstoConsume

Fortunately,wehavemanyoptionstoconsiderwhenselectingfatstoincludein

ourdiets.Purchasethebestquality,minimallyprocessed,cold-pressedoilsthatyoucanafford.

Some oil manufacturers put recommendations on their labels for cookingtemperatures,asanyfatthatisoverheatedmaybecomerancid.Donotreusefatsthathavebeenusedforcooking.Avocadoesareafoodsourceofhearthealthyfatsbuttheyareunsaturatedfatssonevercooktheminanydishyoumake.

Our bodies need essential fatty acids, so going on a low-fat diet is not heart-healthy.Yourhormonesarecreatedfromfatsandyoucanendupwithhormonedisordersifyou’reonalow-fatdietforlongperiodsoftime.

WhatAreEssentialFats?

Essential fatty acids (EFA) are not manufactured by our bodies and must beingested. EFAs are important for many body processes, and they protect thebodyfromcancerandreduceinflammation.Inflammationisconsideredtherootofmultipleillnesses,includingheartattacksandothercirculatorydiseases.

Excellentsourcesofessentialfatsincludecoldwaterfattyfish,darkgreenleafyvegetables,nuts,andflaxseed.However,don’texpecttogetyouromega-3fatssolely from flax seeds or nuts. These foods contain much higher levels ofomega-6fatsthanomega-3s,andtheomega-6scontributetoinflammationinthebody. Also, your body only can use up to a maximum of 15% of the plantsources of omega-3 essential fats. This means that your best sources arecoldwaterfishorsupplementsfromthosefish.

Mostpeopleconsumeanexcessofomega-6andomega-9fats.Theomegafatsareallpolyunsaturatedandunstablefats.Omega-3sareoftenlackinginthediet.Flaxseedsandflaxoilsarefinesuppliersofomega-3fattyacids,butrememberthat only 15%of themwill be absorbed in the body and that they comewithomega-6fats,too.

Fishoilorkrilloilsupplementsarehealthyoptions.

EverHeardofOmega-7Fats?

Macadamianutsaredeliciousandcontainthehard-to-findomega-7fattyacids.Seabuckthorn,anherb,hasthehighestconcentrationofomega-7.

Heart-HealthyMeansVariety

Including a variety of foods in your diet is the secret to a heart-healthy diet.Avoid processed foods, as they contain less healthy fats and can increaseinflammation.Considersupplementation ifyoudon’tconsistentlyeatahealthydiet or are having health concerns. And really, that includes every one of us!Whocanpossiblyeatahealthydieteverydayoftheirlife?

Let’s take a look at some simple but highly effective herbal interventions thatyoucanincorporateathometoensureahealthyheartandcirculatorysystem.

Heart-HealthyHerbs

There aremany herbs that benefit the heart and circulatory system, includingmanyoftheherbslistedinotherchapters.Fornow,we’llfocusonthreeherbs.Allare right inyourownkitchen.Garlic,cayenne,andgingerare inexpensiveandeasilyobtainedseasoningspackedwithheart-healthynutrients.

Garlic(Alliumsativa)

Scientistshaveextensivelystudiedgarlicoverthelastfourdecades.Itlowerstherisk of heart disease, helps to reduce LDL cholesterol, and to increase HDLcholesterol. Garlic can also help to reduce triglycerides. Did you know that

garlicreducesbloodpressureandishelpfulinthepreventionofthehardeningofthearteriescalledatherosclerosis?

Garlichelpskeepthebloodflowingfreelythroughouttheperipheralcirculatorysystem.Somepeople have leg crampsdue to poor circulation in the legs, andgarliccanbehelpfulinpreventingthispainfulcondition.

A clove of garlic daily is beneficial for heart health.Garlic providesmultiplehealthbenefits,includingmood-regulatingfunctions,improvingtheflowofbile,and hormone production. It can also help to expel pinworms. Because it’smetabolizedpartiallybytherespiratorysystem,garlicisespeciallybeneficialforrespiratoryills.It’srichinantioxidants,iodine,andsulfur.

Bloodclotscancausealotofproblemsinthebody.Forexample,whenabloodclotlodgesinthebrain,astrokecanoccur.Whenbloodclotslodgeintheheart,a heart attack can result.Yet, if you consume a substance such as garlic on aregularbasis,thenyou’repreventingtheformationofthesebloodclots.Canyouseehowthislowlyherbcanbeapowerfulmedicine?

Garlic’srelatives,suchasonions,shallots,leeks,andchives,allcontainsimilarconstituents,buttoalesserdegree.Garlichasbeenapopularfolkmedicineforcenturies. In some societies, garlicwasworn around the neck to fight off evilanddisease.Infact,thediseasepartofthetraditionactuallyworked!Oneofthekeystothisisallicin,anaturalantibioticthat’sfoundingarlic.

Garlic is best used fresh or lightly cooked. For people who don’t like to eatgarlic,tryputtingthegarlicpiecesbetweenyourtoesovernightwiththehelpofasock.Thehealingpropertiesofgarlicarequicklyabsorbed through theskin.You’ll be able to tell that it’s working because the person will exhale garlicbreath.

If you’re afraid of having garlic breath, you can find commercially availableodor-free supplements. Checkwith your health care provider before you startincreasing your intake of garlic if you’re on blood thinners or a surgery isplanned,asgarlicpossessesanticoagulantcharacteristics.

Ginger(Zingiberofficinale)

Gingerisoneofmyfavoriteherbs.Whoknewthatgingerbreadcookiescouldbehealthywhenrealgingerisused?

Fresh ginger and dried ginger both havemedicinal properties; however, freshginger is the most potent. If you aren’t going to use fresh ginger in greatquantities,keepitinthefreezer.

Have you ever had candied ginger? It’s available for purchase at health foodstores.WhenIwasanurseatastudenthealthcenter,Iusedtokeepsomeinajar—thestudentswouldstopbyandeatsomeiftheyhadupsetstomachsorstuffed-upheads.It’sverytasty.

Gingerisconsideredastimulatingherb:itgetsthebloodflowing.Thispreventsbloodclotsfromformingandaidsthefunctioningoftheheart.Thisactionalsoreduceshighbloodpressure.

Gingerisalsoawarmingherb.It’sbeenstudiedforusewithnauseaassociatedwith pregnancy and chemotherapy, and it works for any sort of nausea andmotionsickness.

Gingerbenefits theentirebody,butithasparticularaffinityforthecirculatory,respiratory, reproductive, anddigestive systems. It can relievecramps, and it’sevenbeenusedtotreatosteoarthritis.

Iusegingerinmanyblends.Gingerandotherstimulantherbsservetoactivateandpotentiatethehealingeffectsof theotherherbsthat theyareblendedwith.Gingerisespeciallyusefulbecauseofitsflavor,whichcanmaskthetasteoflesspalatableherbs.

Youcangrowagingerplantinapotbycoveringa1-1/2-inchpieceofarootofgingerwithsoilandwateringwell.

Cayenne(Capsicumfrutescens,Capsicumannuum,andothers)

Fierycayennepepper is theultimatewarmingherb.It increases thestrengthofthe heart’s contractionwithout increasing blood pressure. Itmay help preventheartattacks,andit lowerscholesterol. Italsohasantispasmodic,antibacterial,andastringentproperties.Cayennepreventsplateletsfromclumpingandcausingharmfulbloodclots.

Cayenne has been used externally and internally to relieve cluster headaches,nervepain,andjointpain.It’salsousedasanantisepticwash.

CayenneisarichsourceofvitaminC,whichbenefitsdigestion.Youcanuseittopically to treat nerve pain. You should feel a warmth in the joints afterapplying the topical cayenne, but it might take a couple weeks for long-termbenefit,sogiveitsometime.

Cayennecanrelievepainassociatedwithherpesinfections,includingshingles.Ithasalsobeenusedtotreatpsoriasis,osteoarthritis,anddiabeticneuropathy.

Use cayenne with care, as it is very hot. Opt for the lower strength cayenne

peppers at first, and only proceed to the higher strength formulas after you’reusedtotheselowerstrengthformulas.Forexample,startoutwiththe25,000HU(heat units) or BTU (British Thermal Units) strength and then proceed toincreaseitto45,000.

You really don’t have to worry about burns if you use the lower strengthformulasunlessyouusecayenne topicallyonopenskin.Usingcayenneonanopenwoundwouldn’tbetoosmart.However,usecommonsense.Doyouhaveulcers?Thendon’tuseit—it’stoopowerfulforyou!

Doyouhavehemorrhoids?Whatgoes inhot comesout hot, and there canbesome pain with hemorrhoids when you take cayenne. However, is it harmingyou?No. In fact, it’s probablyhealingup the condition. It’s just easier on thebodytouseamoresoothingherbforsomethinglikehemorrhoids.

Peoplewithdigestive ills shouldconsultwith theirhealthcareproviderbeforeemployingtherapeuticamountsofcayenne.YoushouldalsospeakwithahealthprofessionalifyouaretakingMAOI(monoamineoxidaseinhibitor)medicationsorACE(angiotensin-convertingenzyme)inhibitors.

Hawthorn(Crataegusmonogyna,Crataegusmexicana,Crataeguslaevigata,Crataegus pinnatifida, and others) and dandelion (Taraxacum officinaleand Taraxacum erythrospermum)

Hawthornberryisanherbthatcanbeobtainedfromanherbshop,oryoumaygathertheberriesinthefalliftheygrowinyourarea.Theseberriesarerichinantioxidants,andhelpyourbodyregulatebloodpressure.Itrelaxesthecoronaryarteries,whichsupplybloodtotheheartitself,anddilatesmajorbloodvessels.

Hawthorn berry is generally a very safe herb.Always checkwith your healthcareproviderbeforeusingitifyoutakedigoxinoranyothermedications,asanyherb can potentiate the effects of a drug. It takes about two weeks for thebenefitsofconsuminghawthornforbloodpressurereductiontobeseen.

Dandelion leaf is a wonderful herb that’s rich in nutrients. It has diureticproperties but, unlike diuretic drugs, it doesn’t deplete the body of potassium.Dandelionisarichsourceofthemineral.

IllnessesandRemedies

HighBloodPressure

This condition affects millions of people, and puts them at increased risk forthings like heart disease and stroke. Use this tea to help bring your bloodpressuredownandreduceyourrisk.

LowBloodPressureTea

Thisremedycontainsherbsthathavetraditionallybeenusedtolowerhighbloodpressure. The blend is rich in vitamins and antioxidants, and improvescirculationthroughouttheentirebody.Itusesgingerforitshealthbenefitsandtoimprovetheflavoroftheblend.

Ingredients

1tsp.hawthornberries,dried

1tsp.blueberries,dried

1tsp.dandelionleaf,dried

1tsp.gingerroot,freshlypeeledandgrated

2cupswater

Instructions

Place the berries in a pot. Cover with water. Bring to a boil. Cover and letsimmerfor20minutes.

Remove from heat.Add remaining ingredients. Cover. Let sit for 20minutes.Strainanddrink.Makes2cupsoftea.

HardeningoftheArteries

Circulation becomes impaired when deposits build up inside the arteries andnarrow blood vessels. This is when the blood vessels can become stiff andinflexible.Sometimespeoplewithbloodvessel issuescomplainofhavingcoldhandsandfeet;canyouseewhythishappens?

CirculationSpiceTea

Theherbsinthisblendimprovebloodvesselhealthandpromotewarmth.

Ingredients

4tsp.greentea

3tsp.ginger,dried

2tsp.cinnamon

1/2tsp.cardamom

1/2tsp.nutmeg

1/2tsp.allspice

1cupboilingwater

Instructions

Combineherbs.Pourboilingwaterover2teaspoonsoftheherbblend.Letsit20minutes.

Strain.Makes1cupoftea.Drinkhotorwarm.Sweetenifdesired.Recipemakes5servings.

HighCholesterol

LDLcholesterolbuildsupinbloodvesselsandcreateshighbloodpressureandhardeningofthearteries,aswellasincreasingtheriskforseriousheartdiseases.UsingtheproperherbsisagreatwaytoimproveyourHDL:LDLratio.

ArtichokeTea

Theartichokeherb(CynaracardunculusandCynarascolymus),alsoknownasChineseartichokeorknotroot,isknowntoimprovethebody’sdigestiveabilityaswell as enhance liver andgall bladder functioning. It’s also one of the fewherbsthatcanraiseHDLcholesterollevelsandlowerLDLcholesterollevelsatthesametime.Whiletheherbisworkingoncholesterol, ithasadualfunctionthathelpslowerbloodpressure,too.Whatanherb!

Ingredients

1tsp.artichokeleaves,dried

1cupboilingwater

Instructions

Add herb to a coffee cup and pour in boiling water. Cover. Let steep for 5minutes.Thenstrainanddrinkthetea.

HealthyRecipesforYourHeart

Cholesterol-LoweringToast

Trythiseasyfoodremedytokeepcholesterollevelsincheck.Itisalsopreventsinfections.

Ingredients

1slicewholegrainbread

1tsp.oliveoil

2clovesgarlic,crushedorfinelyminced

Instructions

Preheatbroilertolow.Brushbreadwitholiveoil.Sprinklegarliconbread.Toastbreadunderbroileruntil lightbrown.Donotovercook,orgarlicwillbebitterandsomeofitshealingpropertieswillbediminished.Serves1.

Enjoydailyforoptimalbenefitsifusingtoreducecholesterol.Ifbeingusedforinfections,enjoyseveraltimesdaily.

MacadamiaWalnutSalad

Thisheart-healthysaladisarichsourceofomega-3andomega-7fattyacids,andthechickpeasareagoodsourceoffiber.Driedcherries,ginger,andgarlichavemultiplehealthbenefitsforthecirculatoryandimmunesystems.

Ingredients

Vinaigrette:

1clovegarlic,crushed

1/2-inchpieceginger,freshlypeeledandfinelychopped

1/2tablespoonapplecidervinegar

2tablespoonsmacadamianutoil

Salad:

4cupsromainelettuce,tornintolargepieces

1canlow-sodiumchickpeas,rinsedanddrained

1/4cupcherries,dried

1/4cupcelery,chopped

1/4cupwalnuts,chopped

Instructions

Combinevinaigretteingredientsinasmallbowl.Setaside.

Placelettuceinalargebowl.Combineremainingsaladingredientsandtosswithlettuce.

Stirvinaigrettedressingandpouroversaladimmediatelybeforeserving.Serves4to6.

NuttySnackMix

This recipe is rich in fiber, antioxidants, and heart-healthy fats, including theless-commonomega-7fats.

Ingredients

1cupwalnuts

1cupmacadamianuts

1cuppeanuts

1Tbsp.driedrosemary

1tsp.garlic,dried

2tablespoonsparmesancheese

1/4tsp.cayennepepper

4cupspopcorn,popped

Instructions

Toastthenutsinanungreasedfryingpanovermediumheat.Stirfrequently.Addrosemary, garlic, and cayenne pepper when nuts are toasted. Stir to combineingredients. Remove from heat. Add popcorn. Mix ingredients lightly with alargespoon.Addparmesancheese.Mixagainandserve.Makes7cups.

SpicyNutsandFruit

Thesearerichinhealthyfatsandspicesthatstimulatecirculatoryhealth.

Ingredients

1tsp.macadamianutoil

1cupmacadamianuts

1cupwalnuts

1tsp.cinnamon,ground

1/2tsp.ginger,powdered

1/4tsp.nutmeg,ground

1/8tsp.cloves,ground

1cupapricots,dried

1cupcranberries,dried

1cupcherries,dried

Instructions

Coatafryingpanwithmacadamiaoil.Turnstovetopheattomedium.Addnuts.Stirringfrequently,cookuntiltoastedlightly.Stirinspices.Removefromheat.Coolslightly.Adddriedfruitsandcombine.Makes5cups.

3.TheDigestiveSystem

OverviewoftheDigestiveSystem

The digestive system breaks down foods into usable forms of energy for thebody,and it’salso involved in theeliminationofwastes.Thedigestivesystemincludes the mouth and teeth, esophagus, stomach, small intestine, largeintestine,colonandrectum.

Whilenotpartofthedigestivesystem,theliver,gallbladderandpancreashelpdigestiontotakeplace,sotheyformakindof“peripheral”digestivesystem.

WhenDoesDigestionStart?

Digestion beginswhen you ingest food into yourmouth. Chewing breaks thefoodintosmallerparticlesthataremoreeasilyswallowedanddigested.

Muchof theworkof thedigestivesysteminvolves theenzymes.Yoursalivaryglandssecreteamylase,anenzymethatbeginstobreakdowncarbohydrates.

Fromthemouth,foodtravelsthroughthebackofthethroat,calledthepharynx,downtheesophagus,andtothestomach.Thestomachstoresfoodandpartiallydigestsit.Aftertwotosixhours,thefoodslowlypassesintothefirstpartoftheintestine,calledthesmallintestine.

The small intestine is where the main part of digestion occurs and whereabsorptionofnutrientshappens.Mostofthedigestionhappensinthebeginningof the small intestine, called the duodenum. Different enzymes work to aiddigestion as the food travels along. Each enzyme works to break down arespectivemacronutrient—fat,proteinorcarbohydrates.Eachofthosenutrientsismetabolizeddifferentlyduringthedigestiveprocess.

The small intestine is over 20 feet long. The interior of the small intestine iscoveredwithaspecialliningoffingerlikeprojectionscalledvilli.Theseincreasethebody’sability toabsorbnutrients.Fattyacidsareabsorbeddirectly intothebloodstreamorthelymphaticsystem.

Afterthenutrientsareremovedfromthefood,theremaindertravelsthroughthelarge intestine.The large intestine compacts thewaste for elimination through

therectumandanus.

TheLiver,GallBladderandPancreas

The hepatic system consists of the liver and gall bladder. It aids digestion,

transportation, and storageofnutrients.Thegallbladder is likeaholding tankforbile;itcontrolsthereleaseofbileinresponsetotheneedformetabolismoffats.Theliverstoresglycogen,acarbohydrate,untilthebodyneedsenergy.Thepancreasreleasespancreaticenzymesneededformetabolizingnutrients.

WhataboutFiber?

Peopleoften thinkabout thebenefitsof fiber for thedigestivesystem.Butdidyou know that fiber benefits both the circulatory and digestive systems, andmanyotherbodilyfunctions,aswell?

Thereare twomaintypesoffiber:solubleandinsoluble.Solublefiberabsorbswater and improves bowel motility. It lowers cholesterol levels and removesexcessestrogen from thebody. It is found inpsylliumseed, flax,oats, sesameseeds,bananas,apples,grapes,potatoesandbeans.

Insoluble fiber can be found in wheat bran, apples, pears, tomatoes, carrots,strawberries, peas,whole grains, beets, eggplant, and potatoes. Insoluble fiberspeedsuptheeliminationprocess.Itabsorbsverylittlewater.

Allfiberimproveseliminationandhelpstomaintainhealthyintestinalflora.

HowtoGetYourDailyFiberRequirement

Trytogetaminimumof25to30gramsoffiberinyourdietdailytooptimizedigestive health and general body wellness. If you’re a female and short instature,yourgoalis25grams.Ifyou’reaverageortallinstature,yourgoalis30gramsfiberdaily.

Dr.Donna reports that this is aneasygoal toobtainwhenyouconsider that ahalf-cupofbeansusuallyprovides6to7.5gramsfiber.Aservingofasparagus,broccoli, cauliflower, or cabbage provides another 2.5 grams, and an appleprovidesabout3.7grams.

What she tells her patients to do is to fill a 2-quart bowl with broccoli andcauliflower pieces and leave it on their desk while working during the day.Munchonthebroccoliandcauliflowerwhenyouwanttochewsomething.Thiswill provide at least 10grams fiber.Theneat twoapples sometimeduring theday and for onemeal include a half-cup beans. This will give you a total ofabout25gramsfiber.

***GoodtoKnow-EthicalWildcraftingofHerbs***

Wildcrafting means collecting wild plants in the environment for personal orcommercialuse.Wildcraftingiswhatourprimitiveancestorsdidwhenevertheywentforagingforplantsfortheirvegetables,nutsandberries.

Wildcraftingcanbedoneinawaywhereplantsaretakenandthefollowingyear,noneareleftforcollecting—orwhereyouhaveplentyofplantslefttocultivateforeverysuccessiveyear.Thelaterwayiscalled“ethicalharvesting.”

Herearenineguidelinesthatwillhelpyouethicallyharvestherbs.

1.TheHerbMustBeCorrect

First,you’llhave tomakesureyouhave the rightplant.Withanherb like thedandelion, identification is pretty straightforward, but some herbs have veryclose lookalikes that can be deadly.This iswhy it’s important for you to findsomeone inyour areawhooffers classes that involveherb identification.Taketheclassatdifferent timesof theyear,sinceherbs lookdifferent in thespring,summer,fall,andwinter.

2.Don’tBeaThief

Whenyoudocollectthecorrectherbfromthefield,makesureyouhaveenoughoftheherbsyouneed,butdon’trobthewholefield.Alwaysleavemanymoreplantsinthefieldthanyouharvest.Manyherbalistsreseedastheypick.

3.BeKnowledgeableaboutPlantConservation

Become familiar with what plants are considered threatened or endangered.Leavethosealoneinthewild.Youmaywanttoorganicallygrowyourown.Anexcellent organization that focuses on medicinal plant conservation is UnitedPlantSavers.

4.Don’tBeaTrespasser

Besurethatyouhavepermissiontoharvestonanylandthatyoudon’town.

5.KnowtheDangerousSpots

Learnthehistoryoftheland,asyoudon’twanttoharvestyourmedicinefromtoxic soil. Stay away from military bases, chemical plants, paper makingcompanies,well-traveledroads,andlandfills,whichtraditionallyarequitetoxic.

6.StayAwayfromEndangeredPlants

Some plants that once were common have become endangered due to theirpopularity.Focusoncollectingcommonplants thathave similar actions to theonesinshortsupply.

7.BeSmartaboutBasicHerbPrinciples

Generally speaking, roots are harvested in the spring and fall. Leaves andflowersareharvestedinthelatemorningsafterthedewhasevaporated.Harvestleavesandflowersjustastheyoungleafandflowerbudsareopening.Seedsandfruitsareharvestedwhentheyareripe.

8.BeAwareofChemtrailsintheEnvironment

Herbsmaybedriedbyhangingtheminatticsoroutsideorbyplacingtheherbsonascreeninwarmdarkdryplace.However,besmart.Ifyouseechemtrailsinthesky,guardyourherbsfromthechemicalsanddonotdrythemoutside.

One herbalist friend of Dr. Donna’s noticed that her herbs were shinier thanusual; thealuminumfromthechemtrailshadlandedonherherbsas theyweredrying. This rendered the herbs totally useless. For more info, seehttp://youtu.be/Ppr9D3STmwoandhttp://youtu.be/jf0khstYDLA

9.BeSavvyaboutDryingTimes

Remember that drying times always vary depending upon the plant’s watercontentanddryingconditions.

***TheEnd***

HerbsforDigestiveHealth

Manyherbs support the various actions of the digestive system.Lemonbalm,chamomile,peppermint,andgingerhelptorelievenausea.Burdock,dandelion,milk thistle, red clover, artichoke, and yellow dock aid liver function.Chamomile,slipperyelm,aloe,andmarshmallowrootsoothetheGItract.

Digestiveenzymesbenefitfromtheadditionofpapayaandpineapple.Dandelionroot,senna,burdock,andpsylliumworkaslaxatives.

Herbsthatbenefittheliverpromotethewellnessoftheentireperson.Livertonicherbs, such as dandelion, are also beneficial for healing disorders of the skinwhentakeninternally.

Dandelion(Taraxacumofficinale)

The little old dandelion is one of my favorite flowers. The month of Mayremindsmeofgathering thebrightyellow topsandplayinggameswith them.NowIhavetheopportunitytodothiswithmygrandchildren.

Peoplewho like lawns that look likegolf courses unfortunatelydon’t care for

these beauties and don’t know what they’re missing. If only they knew howpowerful the leaves and roots are for their health! The roots are primarily adigestivetonic,whiletheleavesaidtheurinarysystem.Youcangatheryourowninpristine locations.Dandeliongreensare sometimessold ingrocerystores inthespring.They’resomeofthemostnutrient-densefoodsonearth.

Dandelions are considered bitters. They tone the digestive tract and help toimprovetheflowofbile,whichaidsliverfunction.DandelionsarerichsourcesofvitaminsAandC.Theyalsocontain,iron,potassiumandcalcium.

Inaddition tohelping the liver stayhealthy,dandelions aremild laxatives andexcellent diuretics.They also stimulate the appetite.The rootsmaybe roastedandusedtomakeacoffeesubstitutiondrink,thoughthemedicinalbenefitswillbelessthanwiththeunroastedroot.

Ifyouwant to includedandeliongreens inyourdiet,pick themyoung (beforeflowering)ortheywilltasteverybitter.Theleavesarepreparedasaninfusion,whiletherootsaredecocted.

Flax(Linumusitatissimum)

Flaxseedandflaxseedoilcouldhavebeen included inalmosteverychapterofthisbook.They’reveryversatileandpossess incrediblehealthbenefits.Aswediscoveredinthechapteroncardiovascularhealth,flaxseedsarerichinhealthyomega fatty acids, althoughonly15%ofplantomega-3 fats are absorbed intothebody.

Flaxseed oil should never be heated, as the health-promoting properties aredestroyedbyheat.Iincludetheseedsinbakedgoods,astheseedsstillprovidefiber,but formaximumeffectiveness theyshouldbeunheated.Dr.Donnausesthegroundseedsinsmoothies.

Flax needs to be ground to release its goodness. Store ground flax in therefrigeratorandgrinditasneeded.Flaxisaverysafeherbforallages.Becauseof its demulcent properties, it should not be taken at the same times asmedications.

Flaxseedhasbeenscientificallyresearchedandfoundeffectiveinthetreatmentof constipation, irritable bowel syndrome, diverticulitis, and gastritis. Studiesindicate that flaxseed isbeneficial in the treatmentofbreast cancer, and ithasbeenshowntoslowmetastaticdisease.

Flaxcandecreasethedevelopmentofatherosclerosis,ahardeningofthearteries.Flaxseed can alsohelp reducehigh levels of cholesterol and triglycerides, andit’sbeneficialinthetreatmentofrheumatoidarthritis.

Thetherapeuticdosageisonetablespoonofflaxseedthreetimesdaily.Youcanpurchaseflaxseedsatyourlocalgrocerystore.

Fennel(Foeniculumvulgare)

Fennel is a lovely garden plant. It has fine-cut, fernlike foliage. It is also adeliciousvegetable.Theseedsareconsideredthemostactivemedicinalparts.

Igrowfennel ina largepotandnibbleson the frondswhenmystomach feelsbad from overeating or consuming an excess of rich foods. Fennel isantispasmodicandrelievesgas.It’sagreatherbforchildrentotake,asithasanappealinganiseflavor.Itcanalsobeusedforcolickybabies.

Dr.Donnarecommendstheherbtonursingmomsfrequently,asitcanincreasethe flow of breast milk. If a mother consumes an herb, such as anise, whilenursing,themedicinaleffectsoftheherbcanbetransferredtothechildwithouthavingtoadministertheherbdirectly.Fennelrelievescrampingofthestomachandtheintestines,andcanalsocalmacough.

IllnessesandRemedies

Indigestion

Indigestion can feel like a burning sensation in the stomach, and it can beaccompaniedbyafeelingoffullness,bloating,andgas.Thecauseofindigestionis overeating, consuming alcohol, or rich foods. Stress can also aggravateindigestion.

FennelSeedDecoctionforIndigestion

Here’satastyfennelseedteaforhelpingrelieveyourindigestion.Itcanbeusedto relieve colic or increase the flow of breastmilk, also. Fennel tea is a tastyafter-dinnerbeverage,aswell.

Instructions

Tousefennelseedmedicinally,makeastandarddecoctionbyboiling1cupofwaterand1teaspoonoffennelseedfor20minutesinacoveredpot.Strainanddrink3to4cupsdaily.

FlaxSocktoSootheAbdominalDiscomfort

Instructions

Place1to2cupsofflaxseedinacleansockandheatitinthemicrowaveforaminute or longer. Use it as a hot pack on discomfort areas, but never put itdirectlyontheskin.Alwaysprotectyourselffromburnsbyplacingafewtowelson the skin andplacing the sockon topof the towels.This allows theheat toslowlyentertheskin.

Thesockretainsheatnicely.Savetheentiresock(includingtheherb)inabagandreuseitwheneveranyoneneedsahotpack.

You can also use this method for helping someone who’s having difficultyrelaxingorfallingasleep.Tryholdingawarmpackontopoftowelsplacedonyourabdomenorchest.Itcanbeverysoothing.Toincreaserelaxationbenefits,addabitofdriedhopsandlavendertothepack.

Ofcourse,hotpacksshouldnotbeapplied to theveryyoung, theveryold,oranyonewhohasanydifficultysensingtoomuchheat.

Constipation

Constipation is a commonmalady that responds verywell to herbal remedies.Herbalremediesforconstipationarereliableandoftenbettertoleratedthentheirpharmaceuticalalternatives.Constipationmaybecausedbyadiet lowinfiber,dehydration,ornotenoughexercise.Drinkingwaterandavoidingfoodswhichare binding such as banana, dairy products such asmilk and cheese, and lowfiberfoodsarehelpful,too.

DriedFruitMover

Fruitpastescanbegreatwaystoconsumeherbsforongoinghealthconditions.Theydisguisethebittertastethatsomeherbspossess.Inaddition,youcanmakeasizablebatch,astheystorewell.Fruitpastesareespeciallygoodasamethodtoadministerherbstochildren.Thisfruitpastewillhelprelieveconstipation.

Ingredients

2-1/2cupswater

2oz.dandelionroot

2oz.sennaherb

2lb.prunes

1lb.driedapricots

1cupmolasses

1cuplemonjuice

Instructions

Place dandelion root and water in a saucepan. Bring to a boil. Reduce heat.Simmer,covered,for20minutes.Removefromheat.

Addsenna.Cover.Letsit20minutes.Strainouttheherbsandcompostthem.

Add the fruit to the saucepan. Simmer for 5minutes, stirring frequently.Addmolassesandlemonjuice.Cool.

Start by eating 1 tablespoon daily. Adjust amount higher or lower dependinguponconsistencyandregularityofyourbowelmovements.Youmayconsumeitplainoronwholegrain toast, and it freezeswell. Ifyoudon’thave senna, tryincreasingthedandelionrootto6ounces.

Fill‘erUpEasyKitchenWeightLossAid

High-fiber foods are excellent choiceswhen trying to loseweight, as they arefilling.Onecupofcookeddriedbeans,splitpeas,orlentilsor1/2cuprawoatsorwheatbranaregoodsourcesoffiber.You’llgainmuscle-buildingproteinandlosefatbyincorporatingthesefoodsintoyourdiet.

HealthyRecipesforDigestiveHealth

SuperDuperGreenDrink

Thefollowingisafabulousvitamin-,antioxidant-,fiber-packedsmoothietostartyourday.Changetheyogurtandfruitasdesired.

Goodhealthdoesn’tgeteasierthanthis.Peelthebananasbeforeblending.(This

isagreatwaytouseupoverripebananas!)Ingredients

6oz.low-fatGreekyogurt,plainorflavored

1cupfreshberries

1Tbsp.flaxseedoil

1cupgreens(preferablydandelionorkale)

1/2bananas

2Tbsp.flaxseed

1/4tsp.turmeric

1/4tsp.freshlocalhoney

Milkofyourchoice

Instructions

Blendingredientstogetherusingthehigh-speedsettingofablender.Ifyouwanttoget extra antioxidantpower, add1 teaspooncinnamonor culinary spicesofyourchoice.Addmilktoadjusttheconsistencytoyourliking.

RoastedAromaticVegetables

Iloveroastingvegetables.They’resoeasytomake,especiallyifyou’reroastingan entrée in the oven. The root vegetables in this recipe are packed withphytonutrients and fiber. Likewithmost of the recipes in this book, use yourimaginationandsubstitutefoodsandherbsthatareadjustedforyourneeds.

Toaddsomevariety,considertossinginsomenutswhenyouaddtheherbs,ortry adding some sea salt or a vinaigrette dressing. You can also sprinkle thevegetableswithherbsorcheese,suchasblueorParmesan.

Thisonerecipecanbevariedsomuchthatyoucanhaveadifferentdisheverynight.

Ingredients

Babycarrots

Fennelbulb,cutin2-inchchunks

Redonion,cutineighths

Parsnips,cutin2-inchchunks

Rosemaryorthyme,freshordried

Garlic

Oliveoil

Freshlygroundblackpepperormixedpeppercorns

Instructions

Preheatovento425degrees.Chunkvegetables.Tosstogetherwithenougholiveoiltocoatvegetableslightly.

Placevegetablesonacookiesheetorbroilerpan.Duringthelast10minutesofcooking,addgarlic,herbs,andpepper.Roastuntiltender,stirringfrequently.

WokVegetableswithFennelBulb

Ingredients

1lb.grass-fedbeef,slicedinchunks

3clovesgarlic,diced

1redsweetonion,sliced

4ribscelery,cutdiagonally

1fennelbulb,diced

3carrots,cutdiagonally

1/4headgreencabbage,sliced

1tsp.savory

1/2tsp.seasalt,preferablyHimalayanseasalt

1/4cuppineapplejuiceconcentrate,dilutedwith1/3cupwater

2Tbsp.oliveoil

Instructions

In a large sauté pan, cook beef chunkswith olive oil, garlic, and onions untilalmost fully cooked. You may want to add 1/4 to 1/2 cup water to preventburning.

Addtherestofthecutvegetables,salt,savory,andpineapplejuiceconcentratedilutedwithwater.Coverandcookoverlowflameuntildone,about10minutes.

Servewithwildorbrownbasmatirice.

4.TheIntegumentarySystem

OverviewoftheIntegumentarySystem

The integumentary systemconsistsof the skin, hair, andnails.Our skin is theinterface of our body with the outside world. It’s our largest organ. Did youknowthattheweightofyourskinrepresents15%ofyourtotalbodyweight?

Skin is comprised of epithelial cells and other specialized tissues. Sensoryreceptors,sweatglands,andoilglandsareallpartofthisflexiblebodycovering.If your skin wasn’t flexible, you would have limited movement. Skin workscloselywiththenervoussystemandmusclestoprovideprotectiontoourbodies.Skinisatwo-waybarrierwiththeworldandyourbody.

YourSkinisaFormofProtection

Healthy skin protects us from infection by bacteria, viruses, and othermicroorganisms. It keeps harmful substances out, and it protects against solarradiation thatwouldburn thebody.Skinalsokeepswater andnutrients insidethebody,wheretheycanbeused.

RegulatoryandSensoryFunctionsoftheSkinOurskinhelpstomaintainthebodyatacorrecttemperature.Italsoprovidesuswithsensorypleasure,suchasthefeelingofatouchofalovedone’shand.Thosesamesensorynervesintheskinprotectus fromdanger, suchaswhena finger isplacedonahot surface.Thenervesintheskinquicklycausethemusclesandskeletontowithdrawfrompainfulsensations.Skincellsregenerateeveryfewdays.

Beyondtheprotectiveactionsthatourintegumentarysystemprovidesuswith,italsoprovidesuswithbeauty.Glowing,suppleskinandhairisasignofvitalityandyouth.Ourhairandskinareoftenthefirstthingsnewacquaintancesnoticeaboutus.Theenormouscosmeticsindustryisatestamenttohowimportanthairandskinaretointerpersonalrelationships.

HowtoHaveFabulousSkin

As we age, our skin becomes less supple due to many factors that we cancontrol. Here are some ideas to keep your skin healthy, prevent dryness, andinhibitwrinkleformation.

HealthySkinCareTips

1. Healthyskinismoistskin.Drinkingplentyofwaterhelpshydrateyourskinfromtheinsideout.Alcoholandcaffeinatedbeveragesdehydrateyourskin,solimitthem.

2. Protect your skin from the sun and wind, which can have aging effects.Keep your skin covered during very hot or coldweather. The sun harmsyour skin due to radiation exposure, and all harshweather dries the skinout.

3. Protectyourskinbyeatingfoodsrichinomega-3andomega-7fattyacids,whichgiveyourskinthetoolsitneedstorepairitself.Tryeatingnuts,fish,wholegrains,orflaxseedsonaregularbasis.Onlyaboutahandfulofnutsa day is all that’s needed for your skin to develop a nice texture and beflexible. Borage seed, black current seed, fish, evening primrose and seabuckthornoilsupplementsmayalsobebeneficial.

4. Eat colorful fruits and vegetables rich in antioxidants and bioflavonoids.

Thesecanhelpwithskinrepairandhydrationandprovideprotectionfromtheelements.Thevitaminsinfruitsandvegetableshelprepaircuts,burns,andscars.

5. Useantioxidant-richskincareproductsontheoutsideofyourbodyforanextra layer of protection. Green and red teas help prevent aging andsagging.

6. Feedyourskinfromtheoutsideaswellastheinside.Whatweputonourskin is as important at the foods we eat. If you “feed” you skin withmoisturizersandcleansers thatcontain toxinsandpreservatives,yourskinwillabsorbthem.Optforplant-basedskincareproducts.Apricotkerneloilis a wonderful, fragrant oil that benefits dry, sensitive skin. Jojoba oilnourishesmatureskin.Thereareseveralplantoilsonthemarket,too.Tryvariousonesandseewhichonefeelsandworksbestonyourskin.

HerbsfortheSkinandHair

When I teachherbcourses, this section is themost fun. It’s rich in scentsandsoothing oils. Why not get some friends together and have a skin medicine-makingparty?Your skinwill feel amazing, andyou’ll sharemore laughs thanyoucanimagine.Theproductsyoumakewillsaveyouabundleofmoneyandbebetterforyouthanstore-boughtcosmetics.AnddidImentionthatit’seasy?

Beforewegetcreative, Iwant to tellyouaboutsomeofmyfavoriteherbs forskincare.Therearemany.Ifyouliketheresultsoftheproductsyoumakenow,youmaywanttoconsiderpurchasingabookaboutherbalskincare.Severalareavailable;juststartreading.

Manyof the herbs used for skin careworkvia the liver.Thatmay soundodduntil you consider what the liver and skin do. The liver is a major organ ofelimination,asistheskin.Theliverdetoxifiesharmfulsubstances.

Ifchemicalsareeliminatedwithoutbeingdetoxifiedfirst,thosesubstancescauseinflammationandirritation.Toxicsubstanceswhichhavenotbeenbrokendownbythelivermaycauseredness,irritation,itching,andbreakoutsifeliminatedviatheskin.Ahealthylivermakeshealthyskin.

Herbsthathelptheliverhelptheskin.Manylivertonicsareroots,whichreachdowndeepintotheearth,extractingnourishmentandhealingenergiesmorethan

anyotherplantparts.Myfavoriterootforskincareisburdockroot.

BurdockRoot(Arctiumlappa)

Burdock is aweedy plantwith deep roots.As a child, I remember getting itsround seed heads tangled inmy hair—it seemed likemy familywere alwayscutting them out ofmy collie’s tail!. I liked the big leaves, even though theytastedbitter.(Ialwaystastedplantsasachild.Bytheway,that’snotaverysmartthingtodounlessyouknowwhatyou’retasting,andwedon’trecommendit.)Burdockseedsandrootsarebothusedmedicinally.Ihaveneverusedtheseeds,butalwaysusestheroot.Burdockisavailableasaweedthroughoutthenorthernhemisphere or as a vegetable called gobo. If your local grocery store doesn’thaveit,tryanOrientalmarket;theherbisusedinJapanesecooking.Itossitinstewswithcarrots,parsnipsandotherwintervegetables.

Burdock root is considered an alterative. Alteratives are nourishing herbs,suitable for long-term use. I keep the dried root in my kitchen cupboard forflavor, nourishment, and to ease skin irritations. The root is prepared as adecoction, likemostother roots.Burdock is rich in inulin, a carbohydrate. It’salsoagoodsourceofminerals.Burdockhasamild,astringentflavor.It’sratherblandandmixeswellwithotherherbs.

For skin problems, make a burdock decoction using the instructions for astandarddecoction.Drink three tofourcupsdaily. Itmaytakeamonthor twoforyoutoseeresults,asalterativeherbslikeburdockoftenworkslowly.Theyare powerful but gentle toners. Some people find that burdock increases thefrequencyofbowelmovements, as it’s amild laxative. Ifyou find thatyou’regoingtothebathroomtoofrequently,reducethenumberofcupsofburdockteayoudrink.

Iuseburdockroottorelieveallofthefollowingconditions:skininflammations(including psoriasis), boils and canker sores. It’s considered a blood cleanser.Burdockmayrelieve jointdiscomfortandstimulateurination.Burdockteacanbe made into a hot compress to relieve hemorrhoids and other areas ofinflammation.

Chickweed(Stellariamedia)

Chickweedisfoundintemperateclimates.Asitsnameindicates,it’sacommonweed commonly found in lawns. It should be gathered and used fresh duringspringandsummermonths.

Chickweed is a mucilaginous herb. It soothes the entire body, removesinflammation,andreducesLDL-cholesterollevels.It isnourishingwithagoodamountofvitaminsandminerals,andrichinemollients.Itscoolingleavesmaybeaddedtoasalad.

This little creeping plant benefits the whole body, especially the liver, wheneaten, and the skinwhen applied topically. Chickweed is a safe herb that hasbeenused for thousandsofyears. Itmayhelp reduce thebuildupofplaque inarteries,andit’seffectiveinrelievingrashes,eczema,andpsoriasis.

Rose(Rosavarieties)

Don’t you just love roses? Every garden I have ever planted has had severalvarieties of roses. My favorites are the ever-blooming and repeat-bloomingvarieties.Thekey togrowing roses easily andwell is to choose roses that areright foryour climate.They’re adaptable—roses live inhot andcold climates.Somecaneventoleratethesaltyairneartheseashore.

Manyoftheoldroses,likewildroses,dogroses,andrugosas,providethemostamazingscentsofanyroses.Theyalsohavethemostmedicinalproperties.

Besideslookingandsmellingincredible,rosesareamazingmedicine.Thehipscontain asmuch as 50 times the amount of vitaminC that is contained in anequivalentweightofanorange.Dr.Donnacollectsrosehipseveryfall.Shedriesthem,grinds them,andgives themtoherdogs,sincedogsbenefit fromalittleextravitaminCintheirdiet.

Rosesareextremelygentlewhenusedinskincareproducts.

IllnessesandRemedies

Acne

Acne is a source of embarrassment formany teens and adults. It is especiallyprevalentduringtheteenyears,ashormonalandotherchangesoccurduringthetransition from childhood to adulthood. Keeping the skin clean, engaging inexercise, getting enough sleep, and eating a healthy diet can all reduce acneflare-ups. Drinking herbal teas provides deep healing to the body, reducingoutbreaksaswell.

Pimples-AwayHoney

Burdock is an excellent remedy during the teen years when pimples are anuisance. Since a teen may not find drinking tea convenient, try this sweetrecipe.

Yourteenwillneedtotake1tablespooneachmorningandeveningforamonthorsobeforeheorshenoticesclearerskin.Itworksverywell.Ifit’stoosweet,addtheremedytoacupoficedblackorgreenteaorjuice.

Localhoneyisanourishingsweetthatcontainstracenutrientsandlocalpollen.Consuminglocalhoneymayhelpreducesensitivitytopollensandenhancethefunctionofyourimmunesystem,providinganextrabenefittothisacnefix.

Ingredients

1lb.freshburdockrootor4oz.driedburdockroot

1qt.water

1cuphoney,preferablylocal

Instructions

Simmerburdockandwater,covered,for45minutesoverlowheat.Strainouttherootsandcompostthem.

Measure remaining tea. Boil uncovered until approximately two cups of tearemains.Addhoney.Heatagain,butdonotboil.

Pourintosterilizedjars.Norefrigerationneeded.Makes3cups.

HealthySkinforLife

Healthyskinispossibleatanyage.MaintainingaproperpHbalance,ensuringcleanliness,andusinggentlemoisturizingareactionsyoucantaketokeepskinsuppleandpromoteahealthyglow.Humectants,suchasglycerin,pullmoisturefromtheairandpreventtheskinfromdryingout.

RosewaterSkinCleanser

Purchaserosewaterinagrocerystore,naturalfoodsstore,orpharmacy.It’sused

inMiddleEasterncookingandinpastries.IthasaperfectpHforkeepingskinhealthy,andit’sgentleandsoothing.Rosewatermakesskincareproductssmellamazing,too!

Glycerin is obtained from pharmacies or natural food stores. It’s excellent forskin care and for making herbal medicines for children. This recipe is myfavorite facecleanser—it’sverygentleandsmellsexpensive. It’s thenextbestthingtoawakeninginagarden.

Ingredients

1cuprosewater

1/2cupvegetableglycerin

Instructions

Gently heat rosewater and glycerin in a saucepan until very hot but not yetsimmering.

Pourintoasterilizedbottlewithanarrowneck.Letcool.Applycorkorlid.

Useasanextragentleskincleanerforalltypesofskin.Rinsefaceafterusing.Makeupalargebatchandpourintofancybottleswithadecorativebowforgiftsthatarejoyfullyreceived!

HealthyHairandScalp

Many commercial hair care products are expensive and full of chemicals.Naturalcleanserscanreduceitchingcausedbyadryscalp.

CoolChamomileShampoo

Checkthelabelbeforeyoubuyanyherbalshampoo.Chancesaregoodthattheamountofnourishingherbsisminimal.Instead,makeyourownherbalshampoothathasenoughherbalpowertoimprovetheconditionofyourhair.Thisrecipemakesashampoothatsoothesyourscalpandbringsoutyournaturalhighlights.

Ingredients

1cupdistilledwater

1oz.driedchamomileflowers

3oz.liquidcastilesoap

1/8tsp.sesameseedoil(non-toasted)oroliveoil

1/4tsp.teatreeoil

Instructions

Combine the water and chamomile in a saucepan. Cover. Simmer for 20minutes.Strainthechamomilefromthetea.Composttheusedchamomile.

Pour theremainingingredients into thetea.Stirgently.Pour intoarecycledorpurchasedshampoobottle.

Gently shake the ingredients in the bottle before applying to wet hair whenshampooing.Thisisalow-suds,easy-to-rinseformula.Ifyouwanttouseitforchildren,substituteano-tearsbabyshampooforthecastilesoap.

RashesandSkinIrritations

Skincanitchanddeveloprashesforamultitudeofreasons.Dryness,allergies,harshcleansers,andhormonalchangesarejustafeworiginsofthetormentsthatbringaboutrashesandskinirritations.

Thissalveisgentleenoughforbabies,butitcanbeusedforanyskinirritations.The herbal oil and beeswax are healing and serve as a moisture barrier forinflamedskin.

ChickweedSalve

Thiseffectivesalvecanbeusedtorelieverashes,eczema,andpsoriasis.

Ingredients

Chickweedleavesandflowers,freshlypicked

Oliveoil

1/4cupbeeswax

Instructions

Pickchickweedbetween10:00a.m.andnoonformaximumpotencyoftheherb.Placeonascreenortowelforacouplehoursoruntil theleavesarelimp,thenplaceinaglass jar.Coverwitholiveoil.Packherbsdownandbesurethatoilcoversthembyapproximately1inch.Placelidonjar.

Keepjarinasunnylocation,suchasawindow,foratleasttwoweeks.Shakeatleastoncedaily.Besurethatherbsremaincoveredwithoil.

Aftertwoweeks,strainherbsthroughseverallayersofcheesecloth.Squeezetheclothtightlytogetallthehealingpropertiesofthechickweed.Pourtheoilintothetopofadoubleboiler.

Add beeswax. Gently heat until beeswax is melted. Pour salve into smallcovered containers that have been sterilized by boiling. Be sure the jars arecompletelydrypriortopouringinthesalvetopreventmold.Theoilwillthickenintoanicebarriercream.

Storeatroomtemperature.Applytocleanskinasneeded.

HealthyRecipesforSkinandHair

Healthy skin depends on healthy nourishment. Eating foods that keep youhydratedand foods thatbenefitdigestionandoptimizenutrientabsorptionwillcontributetoskinhealth.Healthyfatsreduceinflammationandprovideneedednutrientsforyourskintobeelasticandyoung-looking.

MediterraneanHummus

Hummusisagreatspreadforcrustybreadorasadipforfreshrawvegetables.Thishummusisrichintahini,whichismadefromnutrient-densesesameseeds.Itprovidesfiberandhealthyfats,andtheoliveoilreducesinflammation.Garliccontains allicin, which prevents free radical damage from sun exposure andpollutants.Basilisarichsourceofantioxidants.Yogurtmayreduceacneflare-ups.

Ingredients

115-oz.canchickpeas,drainedandrinsed

1/4cuptahini

1/8cuplow-fatplainGreekyogurt

2Tbsp.oliveoil

4clovesgarlic,peeled

2Tbsp.basilleaves,fresh

Seasaltandpeppertotaste

Instructions

Pureeallingredientstogetherwithafoodprocessororblender.Addseasaltandpepperifdesired.Refrigeratebeforeserving.

CoolingFruitSalad

Combineyourfavoritefreshherbsandseasonalfruitforthisphotochemical-richfruitplate. It’sa terrificsourceofflavonoids,vitaminsandantioxidants.Thesehaveanti-agingbenefitsforyourskinandentirebody.Servethiscoolingdishasasaladordessert.It’sperfectonahotsummer’sday.

Ingredients

1cupfreshraspberries

1cupslicednectarines

1cupblueberries

1cuphoneydewmelon,cutin1/2-inchpieces

1/4cupmintleaves,fresh

1/4cupwater

1/4cuphoney

Instructions

Combinefruitinamedium-sizedbowl.Placeinrefrigeratoruntilservingtime.

Bruisemint leavesbypoundingwithamortarandpestleorwiththebackofa

spoon.

Placemint,water, and honey in a small saucepan.Bring to a simmer, stirringconstantly.Remove fromheat.Letmixture sit for 15minutes. Strain outmintleaves. (They won’t harm you if you eat them, though.) Chill syrup inrefrigerator.Atservingtime,poursyrupoverchilledfruit.

Dr.Donna’sJuiceforClearSkin

Dr.Donna started using this recipewhen shehadher own television showonhealthinCaliforniain1999.Shehasuseditasoneoftherecipesinherjuicingclass,andmanystudentshavegivenhertestimonialsonhowwellitworks.Thestudentsreceivedcommentsfrompeopletheyknewtheverynextdayaftertheclass!

Ingredients

1cucumber

4carrots

1parsnip

1redbellpepper

1greenbellpepper

2tomatoes

Instructions

Juice all ingredients andmix the juice together.Drink this juice everyday forthreedaysbeforeabigeventtomakeyourskinlookbeautiful.

5.TheRespiratorySystem

OverviewoftheRespiratorySystem

Weneedoxygentosurvive.Ourbreathbringsthisvitalelementintoourbodiesand, in exchange, eliminates carbon dioxide, a waste product that the bodyconstantlyproduces.

Air comes in through the nose andmouth,where potentially harmful particlesarefilteredout.Theairiswarmedandtravelsdownthetracheauntilitreachesaplace in the chest where it divides into two bronchi. The bronchi divide intotinier and tiniervesselswithin the lungs.The lungsare the locationwhere theexchange of oxygen and carbon dioxide takes place within balloon-like sacscalledalveoli.

Ourrespiratorytractautomaticallybringsintheelementsweneedanddiscardsthosewedon’t,everysecondofourlives.Wedon’tevenneedtothinkaboutit.Mostofthetime,wearen’tevenawarethatwe’rebreathing.

WhatYou’reBreathingisAffectingEveryCellinYourBody

However,whatwedohavetoworryaboutiswhatisnowintheairthatwasn’tthere before. Chemtrails, formed by a process called aerosol spraying, havedeposited high amounts of aluminum, barium, strontium, and vanadium in theenvironment, and scientists have documented this. Pristine lakes and streams,and even beautiful places like Hawaii, are not pristine any more; they arecontaminatedwiththeseheavymetals.

Aluminuminterfereswithneurological functioning,and if toomuchaluminumis in thebody, thenthecellswilleventuallyshutdown.Bariuminterfereswithcalciumabsorptioninthebody.Strontiuminhighdosesdestroysthebones.Andhigh vanadium, according to Dr. Donna’s research in her book, The ToxicElementthatCausesDiabetes,causesinsulin-dependentdiabetes.

All theseheavyelements interferewithplant lifeanddevelopment.Plants thataccumulatealuminum,forexample,willchange thepHof thesoilsand this istoxic to plant and insect life, unless they’ve been genetically engineered anddesignedtonotdiefromhighlevelsofaluminum.

Unless you detoxify your body on a regular basis, your health is eventuallydoomed.Thereareherbsthatwilldetoxifyandsupportthefunctioningofeveryorgan.Alungcleanseisessentialforyourhealth;dothesecleanseseveryyearforatleastsixweeks.

Theonlywayyoucanknowwhatyourlevelsofheavymetalsareistodoahairanalysis.

HerbsforRespiratoryHealth

Respiratory ailments are someof themost common illnesses in theworld andthey’rerising.Colds,sorethroats,flu,allergiesandsinusinfectionsarerampant.Serious lungailments suchaschronicobstructivepulmonarydisorder (COPD)and lungcancerareamong the leadingcausesofdeath inmanynations.Lungcancer is one of the top 10 most common cancers. Fortunately, herbs thatimproverespiratoryhealthareabundant,inexpensive,andreadilyavailable.

Many of our common kitchen herbs contain potent natural chemicals thatstrengthen the respiratory system, fight infections, soothe sore throats, andrelievecoughs.Nibblingonafreshleafofparsley,dill,orfennelfreshensbreath.Oregano, thyme, and basil are antioxidant powerhouses that fight infections.Pungentgarlic,ginger,onions,cayenne,andhorseradishclearstuffyheadsandcalmearinfections.Sagerelievessorethroats.

Let’s take a look at three kitchen herbs you could use the next time a familymembergetsanupperrespiratoryillness.

ChineseStarAnise(Illiciumverum)

Chinesestaranisehasaveryinterestinghistory.Recently,90%oftheavailableherb on themarketwas purchased by onemajor drugmanufacturer. The herbwas used to produce a product called Tamiflu. Tamiflu is used to limit theintensity and duration of influenza, including avian flu (also known asH1N1flu).Thispurchasecreateda lackofChinesestaranise,as it takesabouteightyearsforaChinesestaranisebushtoproducetheusefulstar-shapedherb.Forawhile,anunhealthyJapanesestaranisewassubstituted,causinghealthissues.

Be careful to make sure that the star anise you purchase is true Chinese staranise.TrueChinesestaraniseisfragrantandhasnomorethansixoreightofthelittlepointscomingoutfromthecenter.

Chinesestaraniseisusedinseveraltypesoffoods,suchasfruitcompotes,porkandothermeatdishes,andsweetrecipes.ItisalsoaningredientinsomeliquorsandChinesefive-spicepowder,whichisusedinOrientalcooking.

Ialsoincludeitinpotpourrisasitsmellslovelyandaddsdecorativeinterest.

Medicinally,ChinesestaranisehasbeenusedforcenturiesinAsiancultures.It’susedbysomeculturestopreparegripewaterforbabieswithcolic.Chinesestaranise is considered a warming herb. It’s also an antispasmodic; these herbs

soothecoughsandrelievecrampingandpainofthedigestivesystem.

Chinese star anise has expectorant properties. The herb is used whenever aspasmodiccoughwiththickmucusisaproblem.Itwarmsandthinsthemucus,making iteasier toget ridof. Itquietscoughsso thatapersoncangetneededresttoheal.Itmaybepreparedaloneasastandarddecoctionorcombinedwithotherherbsforrespiratoryhealth.

Thisherbisusefulwhenchildrenaresick,asithasasweet,pleasanttastethattheygenerallylike.

Teas taken for respiratory illnesses should be taken hot, because the heatwillhelp relieve congestion. Local honey added to medicinal teas with lemon orothercitrusfruitsprovidesadditionalhealingbenefits.

Horseradish(Armoraciarusticana)

TheLatinname forhorseradish,Armoracia rusticana, sounds a lot like “rusticarmor.” That is exactly what horseradish is. It is an old-fashioned, coarse-looking,powerfullyprotectiveherb.Ifyouliveinatemperatezone,itiseasytogrow.Justbewarethatitspreadsvigorously.Ifyougrowyourown,bepreparedtoworkhardharvesting,astherootsgrowquitedeep.

For remedies, you may use either a fresh root or ground, bottled horseradishfoundintherefrigeratedsectionofyourlocalgrocerystore.

Most people know horseradish as an ingredient in seafood cocktail sauce,

BloodyMarys,orasasideforroastbeef.Whilethoseusesaretasty,it’salsoapowerfulherbalmedicine.Ifyouhaveastuffynoseandhead,justsitandgrateahorseradishroot.Bythetimeyou’refinished,yournoseandheadwillbeclear!

Horseradishhasbeenrecordedinherbalsthatarehundredsofyearsold.Iuseitin blends for the respiratory, urinary, and immune systems. A warming herb,horseradish is a rich source of vitamin C and several minerals. It promoteshealthydigestionandcirculation,andit’srichinantioxidantsthathelpdetoxifytheentirebody.

Horseradishcontainselementsthatmayrelievedepressionandfightcancer.It’sanexpectorantandecongestant,anditcontainsantibacterialprincipals.Itworksgreat to relieve respiratory and urinary tract infections. Horseradish alsopromotessweating,whichhelpstoreducefever.

Because horseradish is such a strong medicine, medicinal use is notrecommendedforchildrenunderagefourorforpeoplewithstomachulcersorthosewhoarepregnant or nursing. Itmaybe consumedasdesired for dietaryreasons.

If a person has a fever, upper respiratory infection, or congestion, horseradishmayproviderapidrelief.

Sage(Salviaofficinalis)

Sage is terrific in stuffing for the Thanksgiving turkey, and it makes finemedicine, too.A research study found that a spraymadeof sage and theherbechinacea was as effective in relieving sore throat as some commercialmedicationsthatcontainananestheticdrug.

Sage is a great herb for the respiratory system and for health in general. It’santibacterialandbringsbenefitstotheentirebody.

Inaddition topeoplesuffering fromrespiratoryconditions, Ioften recommendthatwomenexperiencinghotflashestryconsumingonetotwoleavesoraquartofteamadeasastandardinfusion.Itmaytakeacoupleofweekstowork,butmanywomenfindthatsagerelieves thehotflashesverywell. Ifyoudrinktheteaforhotflashes,consumeitcoldoratroomtemperature.Noteveryonecaresfor the taste. If you don’t, try making the tea as a soup using a chickenconcentrateorbouilloninsteadofjustplainwater.

Anotheroption is tomakeherbal capsules.Youcanpurchasemanual capsule-making machines and empty capsules at natural food stores, herb shops oronline.They’reinexpensiveandgreatforpreparingcustomblendsorherbsforpeoplewhoprefercapsulestootherformsofmedicine.

Sagehasbeenusedforcenturiesinseveralculturesacrosstheglobeasanherbfor longevity. It gently warms the body. I frequently, but not always, usewarmingherbs for respiratory illnesses, asmany respiratoryconditionsare theresult of fluids becoming stagnant. Tissues essentially become “waterlogged”anddonotdrain,causingdiscomfortandillness.Sage,alongwithotherwarmingherbs,getsfluidsmovingandhealing.

The Latin word salvere, from which sage derives its name, translates to thephrase, “to be well.” Sage can make you well if you have a sore throat,laryngitis, or are congested. It reduces spasmsof the chest anddigestive tract.Sage soothes by reducing inflammation and swelling. It is one of the mostvaluableherbsthatIknowof!

***HerbsHaveQualities,Too***

Youarelearningaboutseveralpowerfulherbsforhealthwhilereadingthisbook,tryingsomeremedies,andcookinghealthyfoods.Ourultimatehopeisthatyouwillusethisbookasasteppingstonetolearnmoreaboutherbsandstartformingyourownherbalmedicinechestandrecipes.

Onewaythatyoucanstartpreparingyourselfforthistaskistostartnoticingthequalitiesoftheherbs.

Chinesestaranise,horseradish,andsageareallconsideredtobewarmingherbs.Inmanyhealingtraditions,theherbalqualitiesarewell-defined.Ifyouknowthequalities of an herb or of a health condition, you can choose remedies baseduponwhatyouhaveavailable.

Thebestwaytodeterminethequalitiesanherbpossessesistothoroughlychewasmallamountofthefreshordriedherb.Youmayalsomakeateafromtheherbandletitcooltoroomtemperature,swishingitaroundinyourmouthtoseewhatitsactionsare.Mostherbshavemultiplequalities.

Here is a chart that gives examples of some different herbal qualities. Theexamplesarestronglyrepresentativeofeachquality.Thecharacteristicsofmostherbs are much more subtle. With practice, you will become quite skilled atrecognizing herbal qualities. You will then be able to customize your herbalblends to treat symptoms thatareunique to theperson inyourhouseholdwhofeelsill.

ExamplesofHerbalQualities

Using the above chart as an example, if a person suffered from a dry throat,frequentdrycough,andfeverwithoutcongestion,youmightmakeanherbalteathatcontainedacooling,moisteningblendtosoothethem.Agoodchoicewouldbe a peppermint and marshmallow root tea. If you didn’t have marshmallowroot,youcouldaddhoneytothepepperminttea,ashoneyisalsomoisteningandcooling.

Initially, learning herbal qualities may seem difficult. But with practice andexperimentation,itwillsoonbecomesecondnatureandyou’llbeabletocreateveryeffectiveherbalremedies.

***TheEnd***

RespiratoryAilmentsandHerbalRemediestoRelieveThem

Colds,allergies,flu,andsinusinfectionshavesomesymptomsthataresimilar.Thischartmayhelpyoutodiagnosethem.

SoreThroat

Sore throats can result fromcolds, allergies, flu, or sinus infections.They canalsoresult fromfatiguedue to talkingorsinging.Cigarettesmokersfrequentlyexperiencesorethroats.Sorethroatscanbetheresultofmoreseriousconditionsaswell.Forasimplesorethroat,trythefollowingsoothingremedy.

SoreThroatRemedy

Thiswonderful remedy isbasedona recipecreatedbyRosemaryGladstar, anamazingherbalistwhohasdonemuchtorevivetraditionalherbalwisdom.Eventhose who are reluctant to try herbal remedies are amazed by the immediaterelieffromthisrecipe.

Ifyouhaveechinaceaorbarberry rootavailable,add1 tablespoonofeitherorbothtotherecipetomaketea.It’sbestusedwarm.Unlikeatypicalgargle,withthisrecipe,youkeepgarglinguntilthickphlegmisnolongerbeingexpectorated.Thismaymeanthatyouuseacupormorewitheachuse.Youwillbesurprisedat how much mucus is expectorated. It clears the throat first. As that clears,

mucusfromthesinusesflowsdownandyouwillexpectoratethatalso.

ThisremedyisoneIgivefrequentlytoadultsandteens.Youngerchildrenwillnotlikethetasteandmayhavedifficultygargling.Theremedymaybeusedforanysorethroatornasalcongestionthatisthickorcopious.

It may seem odd to put cayenne on a sore throat; it feels warm, but has anumbingactionaswell.

Ingredients

2Tbsp.driedsage

1Tbsp.driedrosemary

1/2tsp.driedoregano

1/2tsp.driedthyme

Dashcayennepepper

1-1/2cupwater

1cupapplecidervinegar

3tsp.salt

Instructions

Bring water to a full boil. Pour over herbs. Let sit, covered, for at least 20minutes.Straintheherbsoutandcompostthem.Stirsaltandvinegarintoherbalinfusion.Reheattowarm,nothot,ifneeded.Gargleandspitoutasneeded.

ChestSorenessandCongestion

Frequent coughingandcongestiondue to respiratory illness isnotuncommon.Musclesache.Thechestfeelsfull.Sleepisdisturbed.Whilethesesymptomscanindicate more serious problems for which you need to consult with yourhealthcareprovider,topicalnaturalremediescanprovidesoothingrelief.

HorseradishPoultice

A horseradish poultice is helpful when chest congestion or soreness from

coughing occurs, such as during episodes of bronchitis or flu. It also helps todiminishcoughingandopenupthesinuspassages.

You may have heard of a mustard plaster being used back in the old days.Horseradish contains sulfur and other compounds that the mustard familypossesses. These warm the chest or back. In addition, horseradish hasantibacterial, expectorantproperties that thepersonpassively inhaleswhile thepoulticeisinplace.

Usecaution.Anotherpersonshouldmonitor thesickindividual,ashorseradishpoultice must be removed when the skin feels very warm or else burns mayoccur.

This is a very old recipe. It should only be used on teens or adults. I do notrecommenditforuseontheelderly,pregnantwomen,orchildren.

Anysoftclothmaybeused.Oldtimersusedtorecommendredflannel.

Ingredients

1horseradishroot

Instructions

Handgrateorfinelygratehorseradishinafoodprocessor.

Havepatientliedowninawarmroom.Applysoftclothtoupperchestorback.Spread horseradish over cloth.Coverwith a second cloth.Removewhen skinfeelswarm.

HerbalSteamBaths

Herbalsteambaths,orherbalsteams,areeffectiveforclearingstuffedupheads,delivering antibacterial herbal properties, and relieving headaches caused bysinuspressurebuildup.

Whiledoingthetreatment,phlegmwillthinandbeabletobeexpectorated.Theendresultisthatyouwillhavelessphlegm.Whileyournosewillrunduringthesteam, afterwards your nose will run less or stop running for quite a while.Herbalsteamshaveagreat sideeffect, too—they tone theskinwhileyou takeyourremedy!

SteamCleaner

Thisrecipeisgreatforwhenyoufeelstuffy,whetherfromsinuscongestion,flu,acold,orallergies.

Ingredients

1Tbsp.sage

1Tbsp.thyme

1Tbsp.rosemary

1Tbsp.oregano

Boilingwater

Instructions

Place a towel on a table. Place a large bowl on the towel. Combine herbs inbowl.Pourboilingwateroverherbs.Havepatientsitfacingbowl.

Drape a large bath towel over the patient’s head and the bowl.Encourage thepersontotakelong,deepbreathsthoughthenostrils.

Thesteambathprocedureshouldlast10to20minutes.Thepersonmayneedtoremove the toweloccasionally forcomfort.Repeatas frequentlyasdesiredforcomfort.

Coughs

Coughing serves to protect you. It helps to prevent bacteria, allergens, andvirusesfromlodgingdeepwithinthebody.Still,therearetimeswhenquietingacoughisnecessary,suchasatnighttoensurerestortopreventthroatirritation.

MulleinTea

Mullein is a common roadside weed. The leaves, flowers, and roots havemedicinalproperties.Licoricesoothesthethroatandworkswiththemulleintolessen coughs. This tea relieves coughs from any cause, including colds, flu,sinusinfections,andthroatirritations.

Ingredients

4tsp.licoriceroot(imagebelow)

4tsp.mulleinleaf

1qt.water

Instructions

Simmerlicoricerootin1quartofwaterfor20minutes.Keeppancoveredwhilesimmering.

Removefromheat.Addmulleinleaf.Letpotsitcoveredfor20minutes.Strainoutandcompostherbs.Drinkupto4cupsofteadaily.Makes4cups.

HealthyRecipesforRespiratoryWellness

CountrySauerkrautforHealthyLungs

Fermented foods have been included in people’s diets for thousands of years.Initially used as a preservation method, fermenting offers multiple healthbenefitsaswellasprovidinggreatextrataste-budpleasurestomeals.

Fermented foods replenish healthymicroorganisms,which benefit the body inways similar to the ways that active cultures in yogurt aid the entire body.Homemadesauerkrautisnothinglikethestufffromacan.Justonetasteenlivensawholemeal!

Hereisaneasyrecipethatcontainshorseradishtokeepthelungsclear.

Ingredients

1medium-sizedredcabbage

1Tbsp.seasalt

1tartapple

1largecarrot

2Tbsp.freshorpreparedhorseradish

1tsp.freshdillweedor1/2tsp.dillseed

1/2tsp.carawayseed

Instructions

Removeouter leaves of cabbage.Set aside.Remove core fromcabbage.Slicecabbage thinly by hand or with food processor. With hands, blend salt intocabbageuntilleavesstarttowilt.Setaside.

Peel and core apple. Peel carrot. Finely chop apple and carrot. Combinewithcabbagemixture.Stirwell.Addremainingingredients.Mixwell.

Packmixtureintoa1-quartcanningjar,alittleatatime.Pressingredientsfirmlywithaspoonasyoupackthecanningjartoabout1inchbelowthetop.Abrinewillformasyoupackthejar.Ifitdoesnotcoverthevegetablesandfruit,letthemixturesitoutatroomtemperatureuntilthereisenoughbrine.Pressingfirmly

andhavingfresh,juicyingredientswillexpeditetheprocess.

When an inch of brine covers the mixture, place one of the remaining outerleavesinthejar.Submergeitinthebrineaswell.Placealidlooselyonthejar.Letitfermentforoneweek.Itisthenreadytoeat.

Storefinishedsauerkrautintherefrigerator.Enjoy!

UltimateStir-FrySauce

Stir-frying is a fast easy way to prepare meals. Vegetables, meat, and meatalternatives all taste delicious stir-fried. If time is short, you can slice stir-fryingredientsaheadoftime,andthesaucemaybepreparedinadvanceaswell.Besuretoinvestinagoodknifeandcuttingboard.Youmaydecidetousealargechef’sknifeforchopping,asmallparingknifeforsmallertasks,andabamboocuttingboard.

Mucus-formingfoods,suchasdairyproducts,mayaggravateallergiesandotherrespiratory conditions. This sauce makes non-mucus forming, nutrient-denseingredients delicious. It can help to tone the respiratory system and reducecongestion.

The sauce recipemakesenough sauce for7 cupsofother ingredients.Preparethesauceinadvanceifyoulike.Whenyou’rereadytomakeameal,sautéyourvegetablesandotheringredients.Whenthey’redone,pourthesauceoverthem.

Thisisaverytastybaserecipethatworkswellwithmanyfoods.Trydifferentmeats,vegetables,andstocksformanydifferentflavors.

Ifyoulike,serveyourmealovercookedriceorotherwholegrains.It’saveryversatilerecipe.

Ingredients

1-1/2 cup vegetable, chicken, or beef stock (separated into 1 cup and one 1/2cup)

1/4cupteriyakisauce

2Tbsp.riceorwhitewinevinegar

1Tbsp.orangejuice

1Tbsp.maplesyrup

3tsp.toastedsesameoil

3clovesgarlic,finelychoppedorpressed

1tsp.freshginger,finelychoppedorpressed

1Tbsp.whitewine

1/8tsp.cayenne

2Chinesestaranise“stars”

2Tbsp.cornstarch

1Tbsp.horseradish,freshlygratedorcommerciallyprepared

Instructions

Combine 1 cup stock and the following four ingredients in a small bowl. Setaside.Inasaucepan,heatoilovermediumheat.

Addgarlicandginger,stirringconstantly.Sautéuntilgolden.

Addwine,cayenne,andstaranise.Sautéabout30seconds.

Addliquidsthatwerecombinedpreviously.Bringtoboil.

Meanwhile, combine cornstarch and the remaining 1/2 cup stock. RemoveChinesestaranisefrompan.Discard.Stircornstarchslurryintopan.

Stiruntilthickened.Removefromheat.Addhorseradish.

6.TheImmuneSystem

OverviewoftheImmuneSystem

Whileeachsystemof thebodyrequirescommunicationwithothersystemsforoptimum health, the immune system communicates at levels unlike any othersystem.Itworkscloselywithneurotransmittersandthecirculatorysystem.

ImmunologyisStillaRelativelyNewFieldThestudyoftheimmunesystemisa newer field than the study the other body systems. The development ofvaccines, theoccurrenceofHIV,andan increase inautoimmunediseaseshavepromptedexpertstoexaminethisvitalsystemclosely.

The immune response reminds me of a futuristic invasion by space aliens orsomething similar—it’s very complex, and yet simple, simultaneously.There’sstillsomuchtolearnaboutthisamazingsystem.

ComponentsoftheImmuneSystem

Theimmunesystemistheinternaldefensesystemofthebody.It’scomprisedofthe spleen, thymus, and lymphatic tissue.Fluids andcomponentsof lymphaticfluid include chemical substances called interferon and complement. Whitebloodcells,theliningofthehumangut,andbonemarrowarealldiversepartsoftheimmunesystem.

Unlike blood traveling within vessels or the digestive tract working within aclearly defined system, lymphatic fluids and immune messengers flow andinteractdirectlywiththeentirebody.

WhatAffectsYourImmunity?

Immunehealthisimpactedbyanykindofstress.Stressisn’tjustmental—itcanresultfromexposuretotoxins,poordiet,exposuretoillness,lackofsleep,andmore.Ontheotherhand,severalstudiesprovethateatinghealthyfoodoptimizesimmunefunction.Whatelseaffects immunefunctionpositively?Try laughing,positiveimagery,andotherbehaviorsthatreducestress.

Theimmunesystem’sjobistoprotectthebodyandwardoffdisease.Itworkswithin milliseconds of recognizing danger. No matter what type of threat isidentified,thesystemrespondsinasimilarway,withoutregardtotheoffendingproblemorthepartofthebodyaffected.Thetriggermaybeatoxinnotproperlyeliminatedbythebody,oraforeigngerm.Itmaybemanythings.Theimmunesystem recognizes the substance as foreign and identifies it as hazardous.Immediately, the immune system isolates the substance to prevent it fromaffectingtherestofthebody.

Your ImmuneSystem’sResponsesThere are two typesof responses that theimmune system makes. A specific response is when the immune systemrecognizes the invader,suchasaresponsewhenapersonhasbeen immunizedpreviously against tetanus. A powerful antigen/antibody response ensues. Anonspecific response is more general in nature, such as an increasedsusceptibility to get sick during periods of elevated stress or exposure tounhealthyair.

Thelymphaticsystemsuppliesnutrientsandfightsinfection.Lymphnodesfilterout disease with the help of white blood cells. Lymph nodes are locatedthroughoutthebody.Lymphnodesintheneckprotectthehead.Underarm,neck,and groin nodes are easily palpable. Enlarged glands indicate that the body isattemptingtohealitself.

Interferon provides the first line of defense inside the body. It protects non-infectedcellsfromviruses.Here’sabreakdownofhowinterferonworks:

Avirusattacksacell.

Thevirusreleasesprotein.

Interferonmakescontactwithnearbycellsthatarestillcarryingonnormalactivity.

Nearbycellsbecomelesssusceptibletothevirus.

Interferon helps the nearby cells by preventing the ability of the virus toreplicateinthosecells.

Interferonprovidesshort-termhelpwhilewaitingfortheothercomponentsoftheimmunesystemtokickin.

Whitebloodcells(WBCs)arethemaindefenderswithinthebody.Theyridthebody of old and sick cells. Humans have about 500 red blood cells for eachwhite blood cell. There are different types of WBCs; each type is identifiedbased on its shape, function, and location it is formed.White blood cells arecalledlymphocytes.

Initially, white blood cells are called stem cells. They are formed in bonemarrow.SomeareconvertedinthethymusglandintoTcells.OthersturnintoBcells.Othertypesexistaswell.

The job of the T cell is to kill viruses, certain bacteria, and fungi. There is aspecializedtypeofTcell,calledanaturalkillercell,thatdestroyscellsthatareinfectedwithavirusorcancer.

Tcells stimulate formationofa typeofwhitebloodcell calledamacrophage,whichproducesinterferon.

Interferon is needed for antibodies to be made. Antibodies are the immunesystem’smosteffectivekillers—theyactuallydigestoffendingorganisms.

Antibodiesclonethemselvestofightagainstthesametypeofoffenderoncetheoffendercomesintocontactwiththebodyinthefuture.Cloningtakesabout14days to be fully functional. By then, the rest of the immune system hasinactivatedtheoffendingsubstancecompletely.Thisishowimmunizationworks—the antibodies formedwill recognize the offending substance if it reappearsandbeabletodestroyitrapidly.

HerbsfortheImmuneSystem

Ensuringimmunehealthisanareawhereherbalmedicineoutshinesmanyotherapproaches to healing and prevention of illness. Herbal medicine affects theimmunesystemonmanylevels.Thereareherbs,suchasechinaceaandmyrrh,thathelpifapersonhasaninfection.Echinaceaalsohelpsbonemarrowbecomehealthy.Asyourecall,bonemarrowiswherethewhitebloodcellsareformed.

Herbal adaptogens are those ancient, slow tonic herbs that ensure a healthyresponse by the entire body. The herb eleuthero, formerly known as Siberianginseng,isoneofthebest.Licoricerootandmedicinalmushroomsareamazingtonics.

Several theorists believe that much disease is caused by a stagnation of

lymphatic fluid circulating as a result of inactivity, inflammation, or otherprocesses.Theybelievethatthelocationoftheimpairedflowiswhereadiseasemay develop. Some offer this as an explanation for cancers and someautoimmunediseases.

Further research is required, but there may be some merit to these theories.Herbsmaybeusedtopromotelymphaticdrainage;commonwildplantslikeredcloverandcleavers,aswellasthecitrusfruitlemon,areeffectiveatstimulatinglymphaticmovement.

Thespleencontainswhitebloodcellsaswellasanemergencybloodsupplyforthebody.Herbssuchasgoldensealandbarberryrootaidthespleen.

Echinacea Species (“Coneflower”)

Echinaceaisoneof themostcommonlyusedherbsfor immunesystemhealth.Studiesaboundregardingitsimmune-enhancingeffects.

Echinaceaincreasestheabilityofthenaturalkillercells,Tcells,andinterferontoworkwell.Herbalistsdisagreewhethertheentireplantortherootsaremostuseful.Ifindthattherootsarethemostactiveparts.Variousspeciesareusedtoaid immune function, but the most common are Echinacea angustifolia andEchinaceapurpurea.Bothmaybeusedtogether.

Theprettypurpleconeflowerisusefultotreatinfection.Itshouldbeusedattheonset of an illness formaximum effectiveness; if you use it early in effectiveamounts,thedurationandintensityofanupperrespiratorytractinfectionwillbe

reduced.Besuretouseonlyfield-grownorganicplants,asechinaceahasbeenoverharvested.

Echinacearesistsanddestroysbothbacterialandviralinfections.Itstrengthensallcellsofthebodyandmakesthemdisease-resistant.Somepeoplerecommendtakingechinaceaasapreventativemeasure,butIuseitonlyforshort-termuse.Peoplewhoareimmunecompromised,suchasthoseundergoingchemotherapyor those with an autoimmune disease should check with their health careproviderpriortousingechinacea.

Peoplewho are allergic to ray flowers,which are flowers shaped like daisies,should not use echinacea, as it may cause an allergic reaction. While somemedicinal components of echinaceamay be extracted inwater or glycerin, toobtainfullbenefit,alcoholismosteffective.

Shitake Mushroom (Lentinula edodes)

These delicious mushrooms, used fresh or dried, are packed with immuneenhancementeffects.IntraditionalChinesemedicine,shitakesareusedtoreducecholesterol, triglycerides,andother fats.Theyenhanceurinary tracthealthandrelievestomachirritation.They’realsousedtotreathepatitisandcancer,andforgeneralwellness.

Shitakemushroomshavebeenshowntoshrinkcanceroustumors,andanextractof shitake was used to increase survival of patients with some cancers by a

coupleofyears.

Thesemushroomsactivate the immune response and increase cellular immunehealthofallcellsinthebody.Anextractofshitakehasbeenshowntofightvirusactivitybetterthansomepotentantibiotics.Unlessapersonisallergictothem,shitakesmaybeeatenonaregularbasis.They’retastymedicine!

Turmeric(Curcumalonga)

Thisistheyellowspiceofcurries.WidelyusedinAyurvedicmedicineofIndiaand traditional Chinese medicine, the healing benefits of turmeric have beenreaped formillennia.Turmericmaybeused internally aswell as externally torelievepainandinflammation.Theherbhasbeenemployedtotreatringworm,hepatitis,arthritis,gas,andchestpain.

Turmeric protects the liver. It’s rich in antioxidants and prevents tumors fromgrowing, which is why it’s used in the treatment of cancer. It prevents bloodclots, and may prevent the progression of multiple sclerosis and Alzheimer’sdisease. It stops the growth and spread of disease at many levels. Turmericpossessestheseincrediblehealingabilitiesandit’ssafeforall.

***HerbalRemediesforImmuneFunction—NotesFromPat***

I’malwaysawedbythewondersofherbs,butwhenIthinkabouttheincrediblehealing properties of the adaptogenic herbs like turmeric and shitake, I amsimply amazed.How seemingly ordinary foods and spices can have profoundeffectsongeneralwellnessandveryseriousillnessesastoundsme.

Severalyearsago,Ihadbreastcancer.Ifirmlybelievethateveryhealthsystemhasitsstrengthsandlimitations.Icombined“regular”medicine,suchassurgeryandchemotherapy,withherbalmedicine,aromatherapy,mind-bodyapproaches,and nature therapies. The adaptogenic herbs were a huge part of my healingprotocolandwillbeforever.

Always discuss the use of multiple therapies with a qualified health careproviderifyouareexperiencingaseriousillness.Someherbsshouldnotbeusedatthesametimeaschemotherapeuticdrugs,astheymayinterferewithorpotentiatetheeffectsofthedrugs.Alternatively,drugdosescouldbeloweredifsome herbal therapies are used. This requires expert coordination,whichmayonlybeprovidedbyveryfewhighlyskilledpeopleatthistime.

***TheEnd***

IllnessesandRemedies

DecreasedImmuneFunction

Immune health needs to be top-notch to keep you healthy. Try the followingremedytomaintainorimprovethehealthofyourimmunesystem.

Immune-BoostingRootTea

This tea isveryearthy in flavor. It’spowerful,butnot as tastyas someof theother tea blends.This blend stimulates various parts of the immune system toworkattheiroptimumleveloffunctioning.

Ingredients

4Tbsp.driedshitakemushrooms,choppedsmall2Tbsp.dandelionroot

2Tbsp.burdockroot

2Tbsp.ginger

1Tbsp.orangepeel

1tsp.turmeric

Instructions

Combineall ingredients.Tomake1cupof tea,simmer1 teaspoonof theherbblend in 1 cup of water. Keep covered. After 20minutes, remove from heat.Strain and compost the herbs. Tea can be dilutedwith additionalwater if thetasteistoostrong.Makes30servings.

HealthyRecipesforImmuneSystemHealth

Kyo’sImmuneSoup(Pat’sSpecialRecipe)When Ihadcancer,a friendandherhusbandusedtomakemeamedicinalsoup.Theyprepareditandfrozethesoupintoicecubes.Eachday,myhusbandmeltedandheatedtwosoupcubesformetoeat.Thisrecipeisalesspotentversionofthatsoupforeverydayimmunehealth.

Ingredients

2lbs.organicbeefshanks

2qts.beeforvegetablestock

2Tbsp.oliveoil

1cuponions,coarselychopped

6clovesgarlic,pressedorchopped

1/2cupcelery,chopped

2tsp.oregano,dried

1/2tsp.blackpepper

1bayleaf

1cupcarrots,cutinto1/2-inchslices

1 cup burdock root or parsnip root, cut into 1/2-inch slices 15 oz. dicedtomatoes,cannedorfresh

1/2cupbarley

Instructions

Brownmeat inoil.Addonions,garlic,andcelery.Sautéuntil lightlybrowned.Addstock,oregano,pepper,andbayleaf.Simmercoveredfor45minutes.

Removemeatandbayleaffrompan.Addbarleytosoup.Cookfor20minutes.

Cutmeatfrombonesandreturnmeattopot.Addremainingingredients.Simmeruntilvegetablesaretender,approximately25minutes.Makes6servings.

CurriedShitakes

Shitakemushrooms, turmeric, and the other spices in this recipe enhance thehealthoftheimmunesystembyactivatingcellsthathealandpreventillness.

Ingredients

2Tbsp.oliveoruntoastedsesameoil

2Tbsp.teriyakisauce

2cupsleeks,chopped

4clovesgarlic,crushed

1-inchpiecegingerroot,pressedorfinelychopped1cupcelery,chopped

1lb.freshshitakemushrooms

1tsp.groundcumin

3/4tsp.cinnamon

1tsp.turmeric

1/2tsp.drymustard

1/4tsp.allspice,ground

1/4tsp.cloves,ground

1/8tsp.cayenne

1/4tsp.blackpepper

1/2cupvegetablebroth

2apples,peeledandchopped

15oz.cannedorfreshlychoppedtomatoes

1/4cupunsweetenedshreddedcoconut

1/2cuptoastedalmonds,sliced

Instructions

Heatoilovermedium-highheatinalargefryingpan.Addteriyakisauce,leeks,ginger,garlic,celery,shitakes,andspices.

Sautéuntilleeksaregolden.Addbroth,apples,andtomatoes.Simmeroverlowheatfor5minutes.

Serve over cooked brown rice, quinoa, or grain of your choice. Garnishwithcoconutandalmonds.Serves4to6.

BeefBroccoliGinger

Broccoliandgingerrootbotharegreattostimulatetheimmunesystem.Agoodsourceofhigh-qualityproteinsuchasbeef,chicken,orlambprovidesthebodywithresourcestocreateantibodiesneededtofightinfections.

This tastyentrée isonethatcouldbecomeoneofyourfavoriteswheneveryouneedanimmunesystemboost.

Ingredients

1lb.grass-fedbeefchunks

1lb.rawgingerroot,slicedthinly

1-1/2lb.broccoli,cutintobite-sizepieces3Tbsp.oliveoil

Juiceof1lemon

Instructions

Cookgingerrootinpotwithjustenoughwatertocover,about7minutes.

In large sauté pan or wok, add oil, beef, broccoli, and ginger root. Stir overmedium-high heat until cooked thoroughly. Squeeze lemon over entire dishbeforeserving.

Servewithbakedyamorsweetpotatoes.

7.TheKidneysandUrinarySystem

OverviewoftheKidneysandUrinarySystem

Theurinary tract is responsible for removingwastes fromyourbody. It isalsomanages fluid and electrolyte balance. A precise balance of salt within ourtissuesisneededtomaintainhealth,andyourkidneyshelpmaintainthebalance.Your kidneys alsowork closelywith the circulatory system tomaintain bloodpressure,andtheysecretethehormonealdosteronewhichhelpsmaintainsproperfluidbalance.

ComponentsoftheSystem

Thekidneys,bladder,ureters,andurethramakeuptheurinarytract.Thekidneysarewhere the actual filtration takes place. They removewastes and eliminateexcesswater.Theyalsoreabsorbneededwaterandelements.

HowtheKidneysWork

The work of the kidneys takes place in tiny structures called nephrons. Thekidneyseliminatewastesproducedby thebodyandenvironmental toxins.Thekidneysalsodetoxifymanydrugs.

Youmusthaveat leastonefunctionalkidneytosurvive;otherwise, thejobsofthekidneysmustbedoneartificiallybyrenalorperitonealdialysis.Neitherofthesemethodsisacomparablesubstitutefortheintricateworkthatourkidneysperformforus.Arenaltransplantcanreplaceadiseasedkidneywithahealthyone,allowingsomeonewithanon-functionalkidneytoavoiddialysis.

After urine is produced in the kidneys, it travels to the bladder through tubescalled ureters. There is one ureter connected to each kidney. Muscularcontractionsstimulatetheflowofurinetothebladder.Thebladderisahollowmuscle that holds about one quart of urine. It has special cells called stretch

receptorsthatnotifyyouwhenit’sgettingfull,signalingtheurgetourinate.

Urineleavesthebodyviatheurethra.Menhaveaurethraaboutsixincheslong,whilewomen’surethrasareonlyaboutaninchlong.Thestructuraldifferencesof themaleand femaleurethraexplainwhywomenaremoreprone tourinarytractinfections.

WhatHappensWhenKidneysareDamaged

Kidneysarehighlyvascularorgans.Diseasesofcirculation that increasebloodpressure or cause narrowing of the microscopic blood vessels that carry outfiltrationmayaffectkidneyfunction.

Diabetics with elevated blood sugar levels are especially at risk due tocirculatory problems. Blood glucose molecules are large and can damage thetiny vessels within the kidneys, possibly contributing to renal failure, theconditionthatresultswhenthekidneysareunabletodotheirjobs.Sometypesofrenalfailurearechronic,whileothersmaydevelopsuddenly.

Kidneystones,whicharecollectionsofcalciumoruricacid,sometimesdevelopinthehollowcenterofthekidneyscalledtherenalpelvis.Somepeoplehaveatendencytogetkidneystones,whileothersneverexperiencethem.

Kidneystonestraveldowntheurethratothebladder.Sometimestheygetstuck,causingseverepain.Urinemaybackupbehindthestones,causinginfectionordamagetotheaffectedkidney.Stonesmaybeexcretednaturallyormayrequiresurgeryoraprocedurecalledlithotripsy,whichbreaksupthestonesusingshockwaves.

Urinaryinfectionsarecommon,painfuldisorderscharacterizedbyburninguponurination,urgency,andvoiding infrequentsmallamounts.Prompt treatment isneeded to prevent the infection from spreading to the kidneys. Kidneyinvolvementmaybesignaledbyfeverorbackpain.

Bladder control issuesmay occur as a result of prostate enlargement, prostatesurgery, injury to the pelvic floor, lack of muscle tone, or sensory deficits.Treatment for each of the causes is different. Check with your health careproviderforguidanceifyouareexperiencingissueswithbladdercontrol.

HerbsforaHealthyUrinarySystem

Herbs are very effective at preventing and relieving urinary tract problems.Blueberries and cranberries prevent and soothe urinary tract infections. Cornsilk,marshmallowroot,andchickweedsootheaninflamedurinarytract.Gravelroot and hydrangea relieve and prevent kidney stones. Juniper, parsley, anddandelionleafworkasdiuretics,whichincreaseexcretionofexcessfluidfromthebody.

Cranberry(Vacciniummacrocarponandothervarieties)

Many people know that cranberries are supposed to prevent urinary tractinfections. Do you know how cranberries do this? They do it in three ways.Cranberriesandblueberrieshaveapropertythatpreventsbacteriafromclingingtothecellsinthebladder.Essentially,thebacteriaareleftfloating,andareeasilyexcreted by urine, as opposed to becoming lodged on the inner walls of thebladder where they can grow. Even more fascinating is that researchers arefindingthatthisproperty,calledanti-adhesion,mayactuallypreventcancercellsandbacteriawhichcausestomachulcersfromlodginginthebodytoo.

Anotherway that cranberriesprevent urinary tract infections is bymaking theurinemoreacidic.Urinethatisslightlymoreacidicislessconducivetobacterialgrowth.

The thirdway thatcranberries fighturinary infections isby theirantimicrobialactions.

Cranberriesarealsousedtotreatsometypesofkidneystones.Thevastmajorityofkidneystonesarecomprisedofcalcium.Thesetypesofstonesaremuchlesslikelytogrowifcranberryjuiceisconsumed.

Stonesformedofuricacidandothertypesofstonesdonotrespondfavorablytotheuseofcranberry.Peoplewhohaveahistoryofkidneystonesshouldasktheirhealthcareproviderwhatkindofstonestheyhavebeforeemployingcranberryjuice topreventkidneystones, as somestone formationmaybehastenedwithfrequentconsumptionofcranberryjuice.

It’simportanttouseunsweetenedcranberryjuiceorunsweetenedcranberriesforhealingpurposes,assweetenedcranberryjuicedoesnotaffordthesamebenefits.Juicesweetenedwithartificialsweetenersmayactuallyaggravatethecondition.I have found cranberry tablets effective in the treatment of urinary tractinfections.

Cornsilk(Zeamays)

Ordinary corn silk, preferably from organic local corn is one of my favoriteherbs.It’sincrediblysoothingforanirritatedurinarytract.Reliefisjustacupofteaaway.

Usethesticky,lightcoloredpartofthesilktomaketea.Itcanalsobetinctured,so that it’s availablewhen corn is not readily available. I think the teaworksbest.

Theteatastesalotlikecorn.Ihaven’ttriedtofreezethefreshsilk,butIthinkthatthismayworkalso.Cornsilkteaisaveryeffectiveteawithnoharmfulsideeffects.

Parsley(Petroselinumcrispum)

BothDr.DonnaandIalwayshaveseveralparsleyplantsgrowinginlargepotsinourgardens.Flat-leafedparsleyhasthebestflavorandismedicinallythemostuseful,butcurledleafisprettier.Ialsoliketoaddparsleytofreshbouquetsofherbsandflowers.

Chewingonapieceofparsleyafteramealwill freshenyourbreathandsettleyourstomachifyouhaveover-indulged.Recordsdocumentingparsley’shealingeffectsareavailablefromancientrecordsdatingbacktoancientRome!

Parsley has diuretic properties, and helps increase urinary flow. This can bebeneficialwhenever there iscongestionoffluids in tissuesor ifyouhavehighbloodpressure.Parsleycanaidinthepreventionandexpulsionofkidneystones.

I always use fresh leaves, though the root and seeds are effective as well. Ibelieve that most dried parsley is useless for medicine and for flavoring. Ifparsleyisnotafresh,brightgreencolorwhendried,Iwilltossitinthecompostpile.Freeze-driedparsleyhasabitmorestayingpower,butIbelievethatfreshisunsurpassed.

HerbalRemediesforUrinaryHealth

UrinaryTractInfections

UTIsarepainfuland irritating things todealwith—fortunately,herbscanhelpyouclearuptheinfectionquickly,andevenreduceyourchancesofgettingone.

CranberryJuice

For preventative purposes, drink 1/2 cup to 1 quart of unsweetened cranberryjuicedaily.Ifaurinarytractinfectionispresent,atleast2cupsdailyshouldbeconsumed.

Consultwithyourhealthcareproviderifreliefdoesnotoccurwithin24hoursorif you if develop fever, back pain, or blood in the urine. If you suffer fromfrequenturinarytractinfections,checkwithyourhealthcareprovideraswell,asanunderlyingdisordermaybepresent.

CornSilkTea

Thisteawillrelievepainintheurinarytractveryfast.

Ingredients

2cupscornsilk(yes,it’sthesilkystuffonthecornplant)4cupsboilingwater

Instructions

Packtwocupsofcornsilkintoabowl.Coverwithboilingwater.Letsitcoveredforatleastonehalfhour.(Ileaveitovernightsometimes)Drinkonecupatroomtemperatureatleastfourtimesdaily.

KidneyStones

Kidney stones can be immensely painful, and if they’re severe enough, canwarrantsurgery.Getridofthemusingthisfantastictea!

StoneBreakerTea

TheherbusedinthisrecipecomesallthewayfromtheAmazonRainforestandhasevenbeenreportedbyurologistsintheirjournalstobreakupkidneystones.Here’s thebestpart: thestonesarebrokenwithin48 to72hours if theherb iseffectiveintheparticulartypeofkidneystonethepatienthas.

OnecaseDr.Donnahadyearsagowasamaninhis40swhowenttothedoctorbecause of excruciating pain in the area of his kidneys. An x-ray turned upmultiplekidneystonesthatwereblockingtheureter.Hisdoctorsenthimhome,tellinghim that the stonesmightpasson theirownand to comeback in three

days.However,themancouldn’turinate,andthepurposeofurineistoremovewasteproductsfromthebody.

Hebegandrinking thestonebreaker tea,one1/2cupeveryhour to twohours.Bythenighttime,10hourslater,hestartedurinatinginalittletrickle.Withinthenext 24 hours, his urine stream was back to normal. His pain was quicklydisappearing.

When he went back to the doctor on the third day, a new x-ray revealed thekidneystoneswereallgone.

Ingredients

3Tbsp.Quebrapedraherb

2qts.distilledwater

Instructions

Placethedistilledwaterina2-quartstainlesssteelpot(notaluminum).Addtheherbtothepot.Coverandcookatverylowheat.

Your goal is to simmer the herb until the water has been reduced to half itsoriginalvolume.Thisishowyoumakeitverypotent.

Turn off the burner at the end of the cooking time. Remove 1/2 cup of thedecocted tea and place into a coffee cup. Let it cool, then drink. Repeat theprocessevery1to2hoursuntilkidneystoneisdissolvedandurinationreturns.

HealthyRecipesforUrinaryTractHealth

ParsleyedChickenPasta

This recipe isa terrificbase recipe.Tryusingseafood, tofu,ordifferentmeatsinstead of the chicken.Change the vegetableswith the seasons.Create totallydifferent flavorsbyusingcilantro,basil, or sorrel insteadof theparsley. I likepastas made of whole grain white wheat or rice-based ones. These give thebenefit of whole grains with a light, traditional pasta flavor and texture. Youcouldalsousespinachpastainthisrecipe.

Ingredients

8oz.fettuccineorpastaofchoice

2Tbsp.oliveoil

4clovesgarlic,pressed

1/2lb.chickenbreasttenderloin

1/4lb.shitakemushrooms

1/8cupdrywhitewine

Juiceof1/2lemon

4cupsbabyspinachorothertendergreens

2cupsflatleafparsley,chopped

1/4cupParmesancheese,shaved

1tsp.lemonzest

Instructions

Boilpasta,followinglabeldirections.Drainandsetaside.

Sautéchicken,garlic,andmushrooms inoliveoiluntilallare lightlybrownedandchickeniscookedthrough.Addwineandlemonjuice.

Add spinach and parsley. Toss constantly until spinach and parsley are tenderandbrightgreen.

Addpasta.Addadditionalwineifneededformoisture.Heatthoroughly.

Removefromheat.TosswithlemonzestandParmesancheese.Serves4.

VeryBerryChocolate

This recipe is a special treat. It’s rich in antioxidants and berries that benefiturinarytracthealth,andchocolateisagoodsourceofmagnesium.Ifyouhavetoeatchocolate(whodoesn’t?),atleastyou’regettinghealthynutrientsalongwithyourfix!Ifyoucankeepyourfamilyawayfromit,thisrecipewillkeepintherefrigeratorforaboutthreeweeks.

Ingredients

1/4cupcranberries,dried

1/4cupblueberries,dried

1/4cupcherries,dried

1/4cupwalnuts

7oz.dark,organic,ethicallyharvestedchocolate(65-75%cocoasolids)1Tbsp.coffeebrandy

Instructions

Combinefruitandnuts.Meltchocolateinadoubleboiler.Addcoffeebrandy.

Stir1/2offruitandnutmixtureintomeltedchocolate.Pourintoa9”x11”panlinedwithheavy-dutyaluminumfoil.Spreadtoedges.

Sprinkle remaining fruit and nut mixture over the chocolate. Refrigerate 30minutesoruntilhard.Breakintoserving-sizedpieces.

8.TheMaleReproductiveSystem

OverviewoftheMaleReproductiveSystem

At its most basic, the purpose of themale reproductive system is to producesperm and transport it to a women’s body for reproductive purposes. Sexualpleasurebiologicallyenhancesthatprocess.

ComponentsoftheMaleReproductiveSystem

Sperm are produced in the testes. Unlike females, who have all of their eggsformed prior to birth, men form hundreds of millions of sperm daily. Thesedevelopintinytubuleswithinthetestes.

Ifthosetubuleswereunrolledendtoend,amanwouldhave750feetoftubules!Thetestesresideoutsideoftherestofthebodyinthescrotalsac,asthespermneed to remain at a lower temperature than the rest of the body. Spermproductionbeginsatpubertyandtakesabouttwomonthstomature.

HowSpermWork

After sperm are produced, they remain in a long, coiled tube called theepididymisfor1to18days.Theymatureandbecomecapableofpenetratingafemaleegg.

During ejaculation, the sperm travel via a connecting tube called the vasdeferens.Thevasdeferens loopsover thebladder and joins theurethrawithinthepenis.Ifspermarenotejaculated,thebodyreabsorbsthemtoallowformorespermproduction.

Hormoneproductionregulatesspermformationanddevelopment.Spermtravelinafluidcalledsemen.Semencontainsseminalfluid,whichisproducedbytheseminal vesicles. Seminal fluid is rich in glucose, which provides energy andnutrientsforthesperm.

Theprostateglandalsoprovidesfluidtothesemen.Spermareunabletoswiminanacidicenvironment,suchas thefemalevagina,soprostaticfluidneutralizes

theacidity.Theprostateglandsurroundsthebaseoftheurethra,andisthesizeofachestnut.

The penis ismade of spongy tissue, which houses the urethra. During sexualstimulation, the spongy tissue becomes engorged with blood. Duringlovemaking,musclesatthebaseofthepenisandtheurethrarepeatedlycontractandthespermareejaculated.

HerbsforMaleReproductiveHealth

Rumors, legends, and lore have been prevalent for centuries about herbs andsubstancessaidtoenhancevirilityandsexualprowess.Thereareseveralherbsthataresafeandatthesametimenourishthemalereproductivesystem.Asianginseng, Siberian ginseng, ashwagandha, horny goat weed, and tribulus areusefulherbs.Wildyam,maca,sarsaparilla,sawpalmetto,andmilkyoatsarealsobeneficial.

Herbs for the reproductive system work in a variety of ways. They providenourishment,enhancerelaxation,improvecirculation,andrelieveinflammation.

Inaddition to theherbsmentionedabove, thereareseveralcommonherbs thatare very beneficial for nourishing the reproductive tract thatwill be discussedhere.

Nettle(Urticadioca)

Nettle is one of the most valuable herbs on the planet. Fortunately, they areabundantandeasytogrow.Mostpeopleknowthemasastingingweedofwetplaces.Theyarethat,butthey’realsooneofthemostnutrient-densefoodsthatwehave.

WhenIstartedmyfirstherbgarden,Iplantedaraisedbedfullofnettles.Onedaymy husband came in looking quite pleased with himself. He said “I justweeded your garden. It was all full of nettles, but I got most of them out!”Needlesstosay,Igavehimalessoninherbalmedicinethatday.

Nettlesimprovehormonebalanceandcanhelprelievesymptomsofanenlargedprostate gland, such as the need to get up at night to urinate and decreasedurinaryflow.Nettleshaveapositiveimpactonsexhormonedevelopment,whichprotectsagainstthedevelopmentofprostatecancer.Prostatecanceristhesecondleadingcauseof cancerdeaths inmen.Nettles are rich invitaminC,which iscrucialforproducinghealthysperm.

Sexualhealthandsexualdesirearelinkedcloselytothephysicalandemotionalhealthofthewholebody.Nettleisanherbthatservesasatonicforthewholebody.

Nettlesarerichincalcium,iron,protein,andfiber.Somenutrientscontainedin

nettlesincludemagnesium,potassium,andvitaminsAandK.

Nettles are great for allergy sufferers. I recommend that people who haveseasonal allergies start taking nettles for two or three months prior to, andcontinuing throughout, theseasonduringwhich theysuffer.Thenettlescanbeconsumedinanyform.Nettlesarealsousedtorelievearthritis,eczema,andanykindofminorbleeding.

When using nettles, they should be steamed, pickled, cooked or dried first.Harvestfreshnettletopsinthespring,whenyoung.Therootisfrequentlyusedfor treatmentofenlargedprostate.Thatcanbegathered inspringor fall. Iusetheentireplant.Wearglovesandlongsleeveswhenharvesting.

Chocolate(Theobromacacao)

Chocolate,likecoffeeandtea,isactuallyanherb.ThewordTheobroma,foundintheLatinnameforchocolate,means“foodfortheGods.”

Chocolatecontainsnutrientsneededforhealthyspermdevelopment.Chocolateisanotherherbthatenhancesthehealthofthewholebody,andahealthybodymakes for ahealthy reproductive tract. It also improves circulation throughoutthebody,includingthemalesexualorgans.

Sowhatdoes thisdelectableherbdoinadditiontohelpingmakepotentspermand people’s eyes light up at the simple mention of the word? It makes us

happier.Chocolateboostsserotonin,dopamine,andendorphinlevels,whichareresponsibleformakingusfeelhappy.

Chocolateisanaphrodisiac,andhasachemicalcomponentthatboostsfeelingsof love. Now you see why chocolate got to be associated with giving St.Valentine’sDaycandytoabelovedone!

Chocolate reduces inflammation and benefits heart health inmultipleways. Itcan alsohelpyour body to burn fat efficiently, and it’s rich in flavonoids thathelpyoustayfeelingyoung.Itevenfightstheformationofdentalcavities.

Thebestchocolateisdarkchocolate.About1ounceperdayisgoodforyou.Besuretopurchaseitfromreputablecompaniesthatarenotdestroyingendangeredrainforestsorexploitingthepeopleintheregionwhereit’sharvested.

Milkcombinedwithchocolatenegatessomeofthebenefits,andit’sagoodideatoavoidchocolateheavilypreparedwithunhealthy fatsor sugars (mostof thetime,anyway).

PumpkinSeeds(Cucurbitapepo)

WhenIwasachild,IalwaysscoopedpumpkinseedsoutofthepumpkinshellwhenmyfamilywasmakingHalloweenjack-o-lanterns.Myfamilywashedanddried themtomakeaseasonalcrunchy treat.Theydidn’tknowthat theywerehealthy;onlythattheymeantitwasautumn.Nowit’sknownthatpumpkinseeds

arerichinproteinandhealthyfattyacids.

Dr.Donnausespumpkin seedsas away toeliminateparasites inher animals.Shejuicestherestofthepumpkintohelpdecreaseinflammationinthebodyandmakeskinlookverysmoothandbeautiful.

Pumpkin seeds can effectively prevent and reduce symptoms of mild tomoderatebenignprostateenlargement.

Whentheprostateglandswells,itsurroundstheurethraandinhibitsthepassageofurine.Thebladderdoesnot empty completely, andurgency, frequency, anddribblingoccur.Pumpkinseedsalleviatetheseproblemsand,indirectly,improvesleeppatternsbecausemendon’thavetogetupasoftenatnighttourinate.

Pumpkin seeds alsohelp tomodulatemale sexhormones.They’re avery richsourceofzinc,whichisneededforpropermalesexualorganfunctioning.Twogramsofpumpkinseedseatendailyiseffectiveatprovidinghealthbenefits.

IllnessesandRemedies

DecreasedSexualPotency

Asmenage,orduetounderlyingdisorders, theymayhavetroubleperformingastheywouldlike.Usethisherbalmixturetohelpincreasetheirpotency.

AmazonianSexPotential

ThesetwoherbsarefromtheAmazonRainforest,sotheyaren’tverycommon.However,whenDr.Donnausedthemtogetherinasmallresearchstudyaround2002,shehadtoagreethatthelegendaboutAmazonianshavingasexlifeintotheir90sisindeedpossible.

Ingredients

1tsp.muirapuamaherb

1tsp.catuabaherb

Instructions

Placethetwoherbsinacoffeecupandfillwithboilingwater.Thenlettheteacooldownbeforedrinking.Drink2cupsdaily.Ittakesaboutamonthformento

noticeadifferenceintheirmalepotencyinthebedroom,butwomenwillseeadifferenceintheirhusbandswithinabouttwoweeks.

HealthyRecipesforMaleHealth

LeanandSmoothSmoothieforMen

This recipe ispackedwithnutrients thatmenneed. It’sadelicious, fast recipethatcanbeconsumedonceortwicedaily.Womenlikeittoo!Thiscanbeusedasaremedyforprostateheathorasatonicforgeneralwellness.

Coconutmilk is a tastymilk substitutewhichdoesn’t interferewith thehealthbenefits of chocolate. Bananas are rich in fiber and micronutrients that menneed, andpumpkin seeds, nettle, and chocolate are tonics for the reproductivetract that increasepotencyandrelievesymptomsofanenlargedprostate.Theyalso optimize hormone formation and glandular balance. Vitamin E ensuresglandular function and aids sperm formation. And vanilla is an aphrodisiac.Enjoy!

Ingredients

1peeledbanana,frozen

1cuplightcoconutmilk

3Tbspunsaltedpumpkinseeds

2tsp.nettleherb,dried

1/2tsp.liquidnaturalvitaminE

1/2tsp.purevanillaextract

2Tbsp.darkcocoa,powdered(notDutchprocessed)

3icecubes

Steviatotaste

Instructions

Blendall ingredients together.Adjust theamountofcoconutmilk forpersonalpreferenceofthicknessofthesmoothie.Addsteviaasdesiredforsweetness.By

theway,didyouknowthatsteviaisanherbfromtheAmazonrainforest?

SpaghettiSauce

Many men like to make spaghetti sauce. The lycopene in tomatoes is aphytochemical with many health benefits, including cancer prevention.Lycopene is particularly important in preventing prostate, lung, and stomachcancers.

Ingredients

4Tbsp.oliveoil

2lbstomatoes

2stemsfreshrosemary

1mediumonion

3clovesgarlic,crushed

1smallcarrot,diced

1Cubanellesweetpepper,dicedandseeded

1stickcelery,diced

8oz.shitakemushrooms,diced

1tsp.oregano,dried

1bayleaf

1/4tsp.thyme,dried

1/4cupdryredwine

1Tbsp.tomatopaste

1/4cuptightlypackedfreshbasilleaf,chopped

Parmesancheese

Instructions

Preheatovento400degrees.Washanddrytomatoes.Coreandremovestemendoftomatoes.

Cut two 1-inch slits through the tomatoes’ skin at bottom. Toss with 2tablespoonsoliveoilandrosemary.

Placeonbroilerpanandbakeforapproximately30minutesoruntiltomatoesareverysoft.

Remove from oven. Cool until cool enough to handle. Remove peels fromtomatoesandhardstemsofrosemary.Compostthem.Choptomatoesintosmallpieceswithaknifeorblender.Settomatoesaside.

UsingaDutchoven,addremaining2tablespoonsofoliveoil.Heattomedium-highonstovetop.

Add onion, garlic, carrot, pepper, celery, mushrooms, oregano, bay leaf, andthyme.Cookuntilvegetablesarebrowned,stirringfrequently.Addwine.Stir.

Addreservedtomatoesandtomatopaste.Letsimmerforonehour.

Addadditionalwineiftoothick.Fiveminutespriortoremovingfromheat,addfreshbasil.Removebayleaf.Stir.

ServeoverpastawithParmesancheese.Serves4to6.

SearedSteakandSpringVegetables

Men love steak!Here’s away to prepare it that’s fast, tasty, and full of freshvegetable goodness.This recipe is packedwith colorful vitamin-and fiber-richvegetables.

Useyoung,tendernettletopsandleaves.Ifnettlesareunavailable,chooseyourfavoriteleafygreenvegetableasasubstitute.

Thepumpkinseedgarnishaddscrunchandextranutrients formen’swellness.Thisisanutrient-packedmealthatallpeopleenjoy,notjustmen.

Thisrecipe ispackedwithprotein, fiber,andawidearrayofhealth-promotingphytonutrients.Itsupportstheentirebody.

Ingredients

2Tbsp.plus1tsp.toastedsesameoil

1/4cuppumpkinseeds,coarselychopped

1/4tsp.garlicsalt

Juiceof1lime

1/2tsp.limezest

2Tbsp.applejuice

1Tbsp.ricevinegar

1Tbsp.low-sodiumsoysauce

8oz.bonelessribeyesteak,cutinto1/4-inchstrips

8oz.shitakeorothermushrooms,sliced

1/4cupsweetredpepper,diced

2cupssugarsnappeas

1cupasparagus,cutinto1-inchpieces

2cupsnettleleaf

1/4cupsweetredpepper,diced

3/4cupbasil,chopped

1cupgreenonion,whiteandgreenparts,sliced

Instructions

Toastpumpkin seeds ina small fryingpanover lowheatwithgarlic saltuntilgolden.Stirfrequentlywhileheating.

Removefromheat.Setaside.Combinelimejuice,zest,applejuice,andvinegarinasmallbowl.Setaside.

Usingawokorlargefryingpan,overhighheat,sautémeatwith1tablespoonoiluntilbrownedonoutsidebutstillrareinside.Removemeatfrompan.

Toss with soy sauce. Return wok to stove. Over medium high heat, stir fryvegetables,addingintheorderlisted.Cookuntiltendercrisp.

Returnmeattowok.Addlime,vinegar,andjuice;thenmix.Heatbrieflyuntilallingredientsarehot.

Removefromheat.Addbasil.Toss.

Serveoverquinoa,rice,oranothergrain.Garnishwithgreenonionandpumpkinseeds.

9.TheFemaleReproductiveSystem

OverviewoftheFemaleReproductiveSystem

Immature eggs develop within the ovaries of a woman prior to her birth. Atpuberty,hormonalsignalstriggermaturationofthefemalereproductivesystem.Beginningatpuberty,oneeggmaturesandisreleasedfromtheovariesmonthly.Ithasthepotential,iffertilized,tobecomeanewbaby.

HowPregnancyBecomesaReality

After the egg is released, it travels through the fallopian tubes to reach theuterus.Theuterushasa liningwhichchangesduring themenstrual cycle.Thelining builds up in preparation to receive and nourish a fertilized egg.Fertilizationwithspermnormallyoccurswithintheuterus.

If pregnancy occurs, the thick, vascular lining of the uterus nourishes thedevelopingbabyinitially,untilaseparateorgan,calledtheplacenta,isformed.Ifnopregnancyoccurs,theliningsloughsoffduringmenstruation.

The cervix is the bottom of the pear-shaped uterus. It has an opening in thecenterwhichchangesduringthemenstrualcycle.Itwidenstoallowthebabytoexittheuterusatbirth.

The birth canal is called the vagina. It is a muscular, ridged, hollow-shapedorgan, which receives semen during sexual intercourse. The external genitaliaconsist of the labia, or lips, and the clitoris, a small area of highly sensitivetissue,whichbecomesarousedduringsexualactivity.

Breasts develop at puberty aswell in order to provide nourishment for futurebabies.Atmenopause,hormonesshiftagainastheydecreaseandthemenstrualcyclestops.

HormonesControltheWholeProcessofFertility

Acarefully orchestrated hormonal dance repeatsmonthly.The primary femalehormonesareestrogenandprogesterone,andthelevelsofthesefluctuateduring

the month. Other hormones are involved as well. If pregnancy occurs, thehormonal pattern changes throughout the pregnancy. Hormones initiate thebeginningandendingofawoman’schild-bearingyears.

WhatHappensWhenHormonesAreOutofBalance

Progesteroneworkswithestrogentoensurethehealthofthefemalereproductivesystem.

Imbalances of progesterone increase the risk of breast cancer, cause breasttenderness,andcreatehormonalimbalances,whichdisruptovarianfunction.

Balancedestrogenlevelsensurematurationatpubertyandhelptheuterineliningdeveloptosupportpregnancy.

Estrogenprotectsagainstheartdiseaseandosteoporosis.Italsoenhancessexualdesire, provides lubrication to the vagina, and ensures that breast milk isproduced.

Imbalances of estrogen may result in infertility, cancer, uterine fibroids, andother detrimental conditions. Hot flashes, lack of menses, and irregular,excessivemensesalloccurduetoimbalancesofestrogen.Estrogenimbalanceisamajorcontributortobreastandotherhormone-dependentcancers.

DidYouKnowtheEnvironmentContainsEstrogens?

Womenmakethreetypesofestrogen.Theymustbeinbalancewitheachothertopreventdistressanddisease.Currentresearchindicatesthatweareexposedtotoomuchestrogen,whichcauseshavoc inwomen’sbodies.Girlsarematuringearlier.Thismeansthattheirbodieswillbeexposedtohigherestrogenlevelsfora longer period of time, both from their own bodies and the environment.Environmentalestrogencomesfromseveralsources.

Ourenvironmentexposesustochemicalsintheformofplastics,pesticides,and other chemicals. These contain very unhealthy estrogens and theyinterferewiththebody’sreceptorsfornaturalestrogen.

We get healthy estrogens, which protect our bodies, from many plants.Commonsourcesincludeturmeric,soy,legumes,licoriceroot,thyme,andsorrel.

Syntheticpharmaceuticaldrugssuchasbirthcontrolpillsandmedicationsto relieve menopausal symptoms, which affect estrogen, are risky forseveralreasons,includingincreasedriskofbloodclots.

Weobtainestrogenswhenweeatmeatanddairy.Estrogensaresometimesused to promote milk production in dairy cows and to promote growth.These cows are also often exposed to pesticides, which are contained intheir fleshwhenwe eat them. Fish and fowl contain abnormal estrogensalso,sometimesduetopollution.

We eat diets low in fiber. Fiber helps the body rid itself of unhealthyestrogensandexcessestrogen.

HerbsforaWomen’sReproductiveSystem

There are many effective herbs that women use to nourish their reproductivetracts. Here is a chart that lists several of them and their uses. Some arephytoestrogensthatprotectagainstcancerandhelpwithhormonebalance,whileothers tone and nourish the reproductive and other body systems. Several areusedtorelievecommondiscomfortsrelatedtothereproductivesystem.

Someofmy favoriteherbs forwomen’s reproductivehealth are foods that arerichinphytochemicals.

Seaweed(various)

Therearemanykindsofseaweeds;kelp,wakame,nori,anddulsearejustafewof themanydifferent varieties that are available.Seaweedsmaybe eaten as avegetableorusedasacondiment.They’resafe toconsumeregularly,except ifyouhavehyperthyroidism.

Seaweeds are tonic herbs that nourish the reproductive system. They may beused as part of a healthy supplement for the entire body. They preventosteoporosisandrelievethediscomfortofvaginaldryness.

Seaweedsenhancethecirculationandrelievehotflashes.Theyalsoprotectthebody from hormone disruption and other ill effects due to toxins in theenvironment,andtheyprovidetracemineralsthatbenefittheentirebody.

Raspberry(Rubusidaeus)

Don’t you love everything about raspberries? Both I and Dr. Donna do!Raspberry leavesmakea terrificherbal infusion.Thedelicate freshberriesarebeyondcomparisonwhenitcomestoflavor.

Someofmyfavoritememoriesinvolveraspberries.Ihavealwayslovedsummer,whenmygodmother,AuntEdna,wouldinvitemeovertopickraspberries.Herfamilywouldeatbunchandmakeraspberryjamorhavethemoncerealduringanearlymorningbreakfastonthelawn.

AuntEdnawouldmakeavanillacake;split the layers inhalfhorizontallyandfilled them with whipped cream with raspberries folded in. She covered theentirecakewithcreamandheapedfreshberriesontop.Everyonehadsecondsofthiscake!

Afewyearsago,Ipickedraspberrieswithmygrandson.Hedidn’tevenwaittopicktheberriesfromthecanes—hejustbentoverandbittheberriesrightoffofthebush!

What’ssofabulousaboutraspberries,otherthantheirdeliciousbeauty?They’reone of the gentlest, yet most potent, herbs. All berries are rich in powerfulphytochemicalsthatensurehealthandresistdisease.

Often, women who suffer from heavy menstrual periods become anemic.Raspberryleafcontainsrichsourcesofeasilyabsorbedandwell-toleratediron.Thisimprovesenergylevelsasaresult,becauseironisoneofthenutrientsthatkeepsyourenergylevelshigh.

Manganeseandothertracemineralsareabundantinraspberries;thesemineralsensure healthy bones and connective tissue.The leaves relieve diarrhea,whiletheberriesarerichsourcesoffiber,whichaidelimination.

Raspberryisgentleenoughtouseduringpregnancyandforchildren.

Soy

Soy has been studied extensively for its many health benefits. It’s rich inphytoestrogens,whichworkbybindingtoestrogenreceptorsitesthatexcessorharmfulformsofestrogenwouldotherwiseoccupy.

Harmfulorexcessestrogensareeliminatedwhenyouconsumesoy,ratherthanlodgingwithinthebody,wheretheycouldcreatehotflashes,aidinfibroidtumorgrowth,orpromotethedevelopmentofbreastcancer.

Soybenefitshearthealthandisarichsourceofprotein.Naturalfoodsourcesaremosteffective;unfortunately,soysupplements,suchascapsuleorpills,donotofferthesamebenefits.Thebestsoyproductsareedamame,soymilk,andtofu.Soy hot dogs, candy bars, and hamburgers aremuch less healthy. And forgetabouteatingsoyicecream;it’susuallyveryhighontheglycemicindex—wellover100!

***WarningonGMOFoodsandFarm-RaisedFish***

If you eat soy, alwaysmake sure that the soyyoupurchase is non-geneticallymodified soy. Soy products created from genetically modified organisms(GMOs)may possibly cause depressed immunitymany years later because ofthe genetic changes in the soy. Foods are alwaysmorewholesome if they are

consumedintheirmostnaturalform.Themostnaturalformsoffoodsarenon-GMO, heirloom varieties of plants that have not been grown with the aid ofpesticidesandchemicals.

RememberthatGMOfoodshavebeencreatedtowithstandthehighamountsofaluminumandotherheavymetalsnowpollutingtheatmosphere,butthisdoesn’tmeanthey’regoodforus.(Onasidenote,thiswarningonGMOfoodsextendstofarm-raisedfishaswell.)Asaninvestigativejournalistforover14yearsforahealth magazine in California, Dr. Donna once wrote a story on the SalmonFestival that occurred inSacramento,CAevery year.The festivalwas locatedclose to a waterway where salmon spawned, and the festival grounds wereownedbythegovernmentandoftenusedtoperformresearchinthearea.

She attended many different lectures given by scientists at the festival aboutsalmon,andwasshockedtofindout that thegovernmentofficialswhorantheresearch were admitting the truth about farm-raised salmon: the farmingpracticescausethedestructionoftheimmunesystemofthefish.Thescientistshadhuge fish tanksof salmon thatwere farm-raised andothers thatwerenot.Thedifferenceinthefishwasveryvisible;thefarm-raisedfishweresicklyandweakenedbyvirusesandbacteria.

The same thing is true ofGMO foods—there’s a link to aweakened immunesystem.

Meats and dairy products that are antibiotic-free, hormone free, unprocessed(suchasrawmeatswhichyoucancookyourselfasopposedtoprocessedmeats),and from animals thatwere the original genetic stock the pilgrims brought toAmerica.Ifyouliveinanothercountry,trytolocatefarmerswhohaveanimalswithgenesthathavenotbeentamperedwith.Donoteatanimalproductsthatarefromclonedanimals.Clonedanimalswillbeoneofthenextfooddisasters!

Free-range and grass-fed beef, buffalo, and lambmake a big improvement inyour food choices over the usual commercial, store-bought varieties. Poultryshould be free-range, antibiotic-free, and hormone-free. Poultry that are fedcommercialfeedmaybecontaminatedwithhighlevelsofarsenic.

***TheEnd***

IllnessesandRemedies

HotFlashes

Duetochanginghormones,menopausalwomenoffersufferhotflashes,whichcan be very uncomfortable.Use one (or both!) of these teas to help cool youdown.

CoolItTea

Many women suffer from hot flashes during menopause. Sage can be veryhelpfulinrelievingthediscomfortofthesehotflashes;astronginfusionofsageiseffective,butdoesn’t tastegood.Somewomengrowtheirownsageandeatoneortwoleavesdailytorelievenightsweatsandhotflashes.

Trythistastiercoolingblendforrelief,andincreasethesageifneeded.

Ingredients

1cupraspberryleaf,dried

1/2cuplemonbalmleaf,dried

1/2cupnettleleaf,dried

1cuppeppermintleaf,dried

1/2cupsageleaf,dried

1/8cuporangepeel,dried

Instructions

Combineherbsandstore inadarkcontainer.Touse,add1 to2 teaspoons teablendtoacupofwaterandserveoverice.Addfreshraspberriesorfruitslicesasagarnish.Drinkabout4cupsperday.

CoolItTea#2

TheAmazonRainforestherbsuma (Pfaffiapaniculata) isalsocalledBrazilianginseng.Forwomen,thisherbmaybeveryusefulinrelievinghotflashes.

Suma is an adaptogenic herb and has been found to work on temperatureregulation in the brain. When a woman has hot flashes, the temperatureregulationcenterinthebrainistryingtoreadjustitself.ThisoneisDr.Donna’srecipeforwomenwithhotflashes.

Ingredients

1tsp.suma

1cupboilingwater,preferablydistilled

Instructions

Placeherb incoffeecupandaddboilingwater.Coverand letcool forabout5minutes.Thenstrainanddrinkthecupoftea.Dosageis1to2cupsteadaily.

PMSandPregnancy

Bothofthesecancausealotofdiscomfort.Fortunately,youcanusetheseeasyrecipestomakeyoufeelbetter.

CrampBarkCapsules

This capsule recipe contains strong herbs that relieve menstrual cramps andexcessmenstrualbleeding.Theherbsdon’ttastegood,sothey’reencapsulated.Thisrecipecouldalsobeusedasatincturerecipe.

Ingredients

2Tbsp.crampbark,powdered

2Tbsp.blackcohoshroot

1Tbsp.yarrow,powdered

1Tbsp.ginger,powdered

Size00vegetablecapsules

Instructions

Combine herbs. Encapsulate the herbs, using instructions that come with thecapsulemaker.Take 2 capsules if cramps are present.Take 1 capsule every 2hoursuntilcrampsaregone.

LadyinWaitingTea

Thisteaisexcellenttodrinkduringpregnancyoraftergivingbirth,butwomenatallstagesoflifecanbenefitfromitsnutritive,calmingeffects.

Raspberry is a wonderful herb that tones the uterus and provides nutrients.Lemon balm is tasty and relaxing, and it can help to stabilize mood swingsduringpregnancy.

Oatstrawisafabuloussourceofcalciumandisalsorelaxing.Mintisvitamin-richandtasty.Fennelsoothesqueasinessandpreparesyourbodytoproducerichmilktonourishyourbaby.

Ingredients

1/4cupraspberryleaf

2Tbsp.lemonbalm

2Tbsp.oatstraw

2Tbsp.mint

1-1/2tsp.fennelseed

Instructions

Combineherbs.Pour1cupboilingwaterover1heapingteaspoonofherbblend.Letsit,covered,for20minutes.Strainouttheherbsandcompostthem.

Drinkteahotorcool.Whileyouareenjoyingyourtea,elevateyourlegstohelpyourcirculation.Enjoy.

Makesapproximately24cupstea.

After-PregnancyToningTea

Afteryourbabyarrives,yourbodyneeds to recuperate.Thisblendhelpsyouruterusregainsomeofitsformertone,replenishesiron,andremindsyoutotakeabreak.

Theseherbshavebeenused to increasemilkproductionforcenturies.Drink itanytime.The tea is restorative,especiallyaftergivingbirthandwhilenursing.Thismakesafinebeverageforsimplepleasureaswell.

Ingredients

4Tbsp.aniseseed

4Tbsp.fennelseed

4Tbsp.nettle

2Tbsp.raspberryleaf

2Tbsp.orangepeel

Instructions

Combine seeds and crush or grind coarsely. Combine with remainingingredients.

For1cupoftea,pour1cupboilingwaterover1heapingteaspoonofherbblend.Letsitcoveredfor20minutes.

Strain out herbs and compost them. Drink warm or cool. Makes enough forapproximately30cupsoftea.

HealthyFoodsfortheFemaleReproductiveSystem

Our food provides the stuff that we aremade of. If wewant to have healthybodies, we need to nourish ourselves. The reproductive system is especiallysensitive toenvironmental toxins.Try topurchaseorganic localproductswhenavailable.

Everyonecanbenefit fromeatinghealthy foods.Womenwhowant tobecomepregnant, or thosewho are already pregnant or nursing, need to be especiallyconscientious aboutwhat they eat. Foods can impact the level of comfort thatwomenareabletomaintainduringdifferenttimesoftheirlife,includingthroughmenstrualcyclesandduringmenopause.

ComfortFoodsMayWorsenHormonalImbalances

It’simportantforwomenwhosufferfromdiscomfortduringmenstrualperiods,puberty,ormenopausetonoticethefoodsthey’reeatingduringtimesofdistress.It’sevenbetteriftheycancreateaplanofwhattoeatduringstressfultimes.

Often,alinktoacomfortfoodisidentifiedduringtimesofstress.Ifthefoodiseliminated, thendiscomfort reduces. It’s often that simple.For example, somewomennotethattheyexperiencefluidretentionduringmenses.Iftheyeliminatesaltyfoodspriortoandduringmenses,thefluidretentionisreducedandtheyaremorecomfortable.

HealthyFoodsforWomen

Non-GMOsoyandotherlegumes.

Cruciferous vegetables, including broccoli sprouts, cabbage, kale,cauliflower,andbroccoli.

Milksubstitutes,preferablynon-geneticallymodified,organicsoy.

Colorful fruits. Berries are especially healthy. Keep in mind that non-organicberriesareheavilysprayed.

Seaweed daily. Wakame is the richest in phytonutrients, but all areexcellent.

Freshlygroundflaxseeddaily.

Cloverormungbeansproutsseveraltimesweekly.

Greentea.

Culinaryherbs.Basil,turmeric,citruspeels,rosemary,ginger,andmustardareespeciallyexcellent.

Cold-pressed oils. Flax is best for cold dishes. Soybean, hemp, pumpkin,sesame, and olive are good, but make sure you balance these with anexcellentsourceofomega-3fats,suchasasupplementof2000mgormoredaily.

Beets, celery, shitake mushrooms, tomatoes, asparagus, potatoes, sweetpotatoes,carrots,leafygreens,andavocado.

Seeds and nuts. Sesame seeds, pumpkin seeds, almonds, walnuts, andBrazil nuts are excellent. Try using 1 to 2 tablespoons of nut and seedbutters.

Figsarehealthysweets.

Citrus fruits have cancer-fighting vitamin C and other cancer-fightingactions.

Misosoup.

Tempeh.

Chilepeppers.

Onionsandgarlic.

FoodsWomenMayNeedtoLimitorAvoid

1. Limit fish to twiceweekly.Mackerel, tuna, herring and salmon are goodchoices but tuna, swordfish and other high-fat fish are high in mercury.Avoidfarmedfishatallcosts,asthesealsomaybehighintoxicelementssuchasarsenic.Ifyou’repregnant,nevereatfishmorethanonceamonth,duetoitspotentialcontaminationwithheavymetals,especiallyinhigh-fatfish.Also,bewaryoffishimportedfromothercountries,whichhavebeenfound to be contaminated with high levels of bacteria. Superstores mayimportfishfromothercountries;alwayscheckthesource.

2. Ifyoueatredmeat,eatonlywild,free-range,orgrass-fed.Poultryshouldbe free-rangeandnotbegivenantibiotics.Youabsorb theantibiotics thataregiventoanimalsthatyoueat.

3. Avoiddairy,especiallynon-organic, ifyou’reallergicorsensitivetodairyproducts. Eating any food that you are allergic or sensitive towill createinflammationinthebody.

4. Stopeatingsweetsthatcontainwhitesugarorwhiteflour.

5. Eliminatesoftdrinks,includingdietdrinks.

6. Avoid the use of any foods that contain sugar alternatives, includingsucralose,aspartame,andotherchemically-createdsugars.

7. Discontinueconsumingfoodsorbeveragesthatcontainhigh-fructosecornsyrup,which has been linked tometabolic syndrome, diabetes, gout, and

otherdegenerativediseases.

8. Limitcaffeinatedbeverages,especiallycoffee.Coffeeisoftencontaminatedwith high levels ofmycotoxins; choose one that is tested and shown lowlevelsofmycotoxins.

9. Limitalcoholtoonedrinkperweek,ifany.

10. Limitconsumptionoffoodshighinmycotoxinsifyouaresensitivetomoldor have been previously exposed to high levels of mold in the home orworkplace.Thesefoodsincludedriedfruits,coffee,andcommercial(low-grade)chocolate.

11. Commercially made salts should be avoided, although sea salt may beaddedtofoodsinsmallamounts.

HealthyRecipesforWomen

VegetableSushi

Americanshavebeenslowtoappreciatethetastesandtexturesofseaweedthatpeopleinotherpartsoftheworldrecognize.Thefollowingrecipeisavegetariandishwhichyoucanusetointroduceyourfamilytoseaweed.

Many people love sushi. They often don’t realize that several sushi recipescontainseaweed.Inadditiontohavingauniquetasteandtexture,seaweedisoneofthebestfoodstopreventbreastandotherhormone-dependentcancers.

Seaweedisknowntoabsorbheavymetalsfromthebody,anditbenefitsthyroidhealthbecauseofitsiodinecontent.

Ingredients

1cupshortgrainbrownrice,cooked

2Tbsp.ricevinegar

2tsp.maplesyrup

4sheetsnori

Thin slices of avocado, seeded cucumber, sweet pepper, broccoli, sprouts, or

snowpeasPickledginger,wasabi,soysauce,orgreenonions

Instructions

Combinerice,vinegar,andmaplesyrup.Laytheshinysideofnorifacedownonsushimator flat surface.Covernoriwith1/4cupof rice.Leave1 inchof thenorisheetatthetopuncoveredbytherice.

Sprinkleone-fourthof thevegetables across thewidthof thenori sheet, aboutone-thirdofthewayupthesheet.

Slowly roll the sheet tightly in jelly roll fashion to the upper edge, keeping itfirm.Useasharpknifetoslicetherollintouniform1-inchslices.

Repeatwith the remaining three sheets and remainingother ingredients.Servecoldwithginger,wasabi,soy,andgreenonionsasgarnishes.

MisoSoup

Miso is exceptionally rich in phytonutrients that prevent breast and otherhormone-dependentcancers,andit’soneofthesimplestsoupstomake.

Misocomes in three types:white,yellow,andred.White is themildest,whileredmisohasthestrongestflavor.Misoprovidestheprobioticsthatformduringfermentationinadditiontoitsotherhealingbenefits.

Youcanstoremisointherefrigeratorforseveralmonths,asitkeepsverywell.Alwaysaddmisoafterthesoupisremovedfromthestovesothattheprobioticculturesinthemisoremainalive.

Ingredients

3Tbsp.toastedsesameoil

1onion,thinlysliced

2clovesgarlic,crushed

2stalkscelery,chopped

4oz.shitakemushrooms,thinlysliced

2carrots,thinlysliced

1/4lb.extra-firmtofucutin1/2-inchcubes

4cupsvegetablebroth

1/2cupsnowpeapods

1-inchpieceofgingerroot,finelyminced

3tsp.whitemiso

1/4cupparsley,chopped

Tamarisaucetotaste

Instructions

Heatoil ina largepot.Sautéallvegetablesexceptpeapods,ginger, andmisountillightlybrowned.Addtofu.Sautélightlyuntilgolden.Addbroth.

Simmerfor20minutesuntilvegetablesaretender.Removefromheat.Addpeapods,ginger,andmiso.Stirwell.Ladle intobowls.Garnishwithparsley.Addtamaritotaste.Serves4.

After-Birth-Get-Back-to-Normal-Quickly Placenta Capsules If you’repregnant,youmaywanttostartpreparingforyourpostnatalhealthearly.

Dr. Donna discovered the importance of human placenta as an investigativehealthreporterandwroteafewstoriesonthetopic.

Inothercountries,manywomenusetheplacentaasaquickandnaturalwaytorestoretheirhormonelevelsandlosebabyweight.Sometimesthewholefamilyeatstheplacentainasoupaspartofthebabycelebration.

Humanplacenta ishigh in femalehormones,and thesehormonesarenaturallybalanced.

Placentacapsuleswillalsohelpwithhormoneregulationduringmenopause,too.

Here’swhattodo:

1. Afteryoudelivertheplacenta,havesomeonetaketheplacentaandwrapitinfoilorplaceitinaziplockbag.Freezeitsoitstaysfresh.

2. Whenyou’re feeling ready tocopewith theworld, thaw theplacentaandgive it a close examination. Remove any darkened areas of it. Thereshouldn’tbetoomanyofthem!Youcanleavethepartoftheumbilicusontheplacenta.

3. Boil the placenta in a pot with purified water and about 1/4 cup gratedginger.Whenyouboil it, simmer it so that it cooks slowly.Theplacentawilllooksimilartoliver.

4. Lettheplacentacool,thensliceitveryfinely.

5. Dehydratetheplacentaslicesintheovenonlowtemperatureuntildone.

6. Next, pulverize the placenta with your mortar and pestle or your coffeegrinder.

7. Encapsulatetheplacentapowderintosize00capsules.

Thedosageis2capsulesdaily.

Ifyou’renotsureaboutdoingthisyourself,youmighthireaplacentaspecialistwho has been trained in how to do this procedure. Placenta frommomswhohavehepatitisorothercommunicablediseasesshouldneverbeconsumed.

10.HerbsforChildren

HowtoSafelyandEffectivelyUseHerbsforChildren

Childrenarenot just smallerversionsofadults—theirbodiesarequiteunique,andtheirgrowthrateismuchhigherthanthatofadults.

Childrenmaymetabolizeherbsandmedicationsdifferentlythangrown-ups,butusing herbs for children’s health can be very useful and safer than usingpharmaceuticals. Prompt use of homemade natural remedies for kids ofteneliminates theneedforantibioticsanddrugsthathaveundesirablesideeffects.However, each situation is different. Always check with your health careproviderbeforeimplementingherbalinterventionsforyourchild.

Make someherbalpreparations tokeepyourchildhealthy.Vitamin-rich soupsandsnacksaretastyandprovidewellnessbenefits,too.

Use herbs to provide first aid for children’s simple common afflictions. Forexample,diaperrash,bellyaches,teethingproblems,andminorcutsandbruisesrespondwonderfullytoherbalinterventions.

If your child needs conventional medication or therapies, herbs can supporthealingandhelptorestorewellness.

Children are generally more sensitive to any substance, including herbs andconventionalmedicine.Thiscanbeabenefit,astinyamountsworkverywell,orit canbe a concern.When creatingherbal formulas for children, trymaking aliquidformofanherbalpreparation,suchassyruporatea.Applyadime-sizedamounttotheinneraspectofyourchild’sarm,attheelbow.Waitadayandseeifthereisanyrashorredness.Ifnot,usetheherbasdesired.

To keep children safe, always store herbal and conventionalmedicines inchild-proofcontainersandoutofreachofchildren.

***MethodsforAdministeringHerbstoChildren***

SootheThemamongsttheSuds

Give your child an herbal bath. Their skin is soft, and the healing benefits ofherbsareabsorbedimmediately.

Plus, the childbenefits from the soothingqualities of a bath.Herbal baths aregreatforrestlesschildren,kidswhoitch,andforthosewithstuffyheads.

Herbalbathsareoutstandingwaystoreducefever.Often,youwillfindthatsickchildren become calm and get the sleep needed to restore their naturalexuberanceafterhavinganherbalbath.

EveryoneLovesPopsicles

Herbalpopsiclesareterrifictreatsandprovidefluidstosoothebelliesandcoolsore throats.Children dehydrate quicklywhen get sick; theymay notwant todrink,butoftenwillsuckonherbalpops.

If your child shows signs of dehydration—listlessness, repeated vomiting ordiarrhea, urinating less, sunken eyes, or tenting of skin—call your health careproviderimmediately.Dehydrationcanbeveryseriousforasmallchild.

SoothingSalvesandCreams

Apply salves and creams. These can provide protective barriers that promotewoundhealing.

MakeSomeExtractsandTinctures

Preparetheseaheadoftime.Useglycerinastheliquidtodissolvetheherbs.Itiseffectiveandtastessweet,butisn’tsugar.Thetincturesarenotasstrongasthoseextractedbyalcohol,butthechildren’sbodiesrespondwellanyway.

MakeaSweetSyrup

Herbalsyrupsaredelicious.They’resoothingandeasytoadminister.Theyalsodisguisethetasteofbitterherbs.

EveryoneLovesCandy

Makeherbalcandies.Thesearewonderfulwaystoadministerlesstastyherbstochildren.Theymaybeusedona regularbasiswithherbs rich invitaminsandmineralsortoalleviateacuteconditions.

For example, slippery elm lozenges are great for kids with sore throats andcoughs.

TaketheHerbDirectly

Administeranherbalremedytoyourself.Ifbreastfeeding,youcanconsumetheremedyanditwillbeconsumedbyyourbabyasyounursehimorher.Ifusingthismethod,consumeanamountthatiseffectiveforanadult.

***TheEnd***

HerbalMedicineDosagesforChildren

Herbal medicine works differently than pharmaceuticals. When I speak withother conventional health care providers, the professionals get really stuckwheneverdosagecomesupinthediscussion.Asanurse,Ihadtobemeticulousabout doseswhen administering pharmaceuticals; however,when using herbalpreparations,thisisnotsomuchaconcern.

Herbsarenotharmfuldrugs,thoughcautionisalwaysnecessary.Thebestwayto be cautious using herbs with children is to constantly upgrade your herbalknowledge.Alwayscheckyourherbmanualstobesureyou’vegiventherightamount.Andalwaysuseherbsthataresafeanddon’thaveatoxicdosageyouneedtoremember.

TheherbsthatIandDr.Donnause,especiallyforchildren,areextremelysafe.Barringanallergicreaction,thecauseforconcernisoftenmoretheoreticalthanreal,inmyopinion.Aslongasyouareusingthecorrectherbs,safetyisoneofthemajorbenefitsofusingherbstokeepyourchildrenwell.Thefollowingisasuggestedguide,notahardandfastrule.

TheBestHerbsforChildren

Many easy-to-grow herbsmake fabulous remedies for children.You can even

havechildrengrowtheirownmedicine!Baseyourchildren’sherbgardenupontheirages.

Inthegarden,chooseherbsthatwillbecolorful,likecalendula.Lambsearsarefuzzyandamusechildren—they’resoftandcanbeusedasabsorbentdressingsforminorscratches.Littleonesliketopetthem.Olderkidslovelearningthatit’sbeen called the “toilet paper plant.” Mullein is also called the “toilet paperplant.”

Plant a variety of herbs that smell and taste good. Lemon balm and othermembersofthemintfamilyarealwayspopularwithchildren.Fortunately,theseherbsareallveryeasytogrowandcantolerateeventhesmallestchild’slovingcare.

Use your herb garden as a stepping stone to teaching children about nature,creating nutritious meals and for fun crafts. The best herbal medicine forchildren, and everyone, is playingwith the herbs growing in the dirt. Even awindowsillherbgardencanintroducechildrentothenaturalworld.

Hereare someof thebestherbs for children.By theway, all theseherbshelpadults,too.

Dill(Anethumgraveolens)

Dillisthemostcommonflavoringforpicklemaking.It’sanoutstandingremedyforchildrenaswell.Igrewthebestcropofdillinabigtubthisyear—itwasoneoftheshortervarieties,soitdidn’tbend,andtheseedheadsjustkeptcoming!

Trypressingthefinelycutfoliageandseedheadsinbetweenthepagesofanoldtelephonebookforherbalcrafts.It’seasyandfun.

Medicinally, I use dill as an outstanding remedy for colic or any respiratorycongestion.Itisverysafe.Nursingmotherscandrinkaninfusionofthefoliageormakeadecoctionoftheseedstorelievecolickybabies.Therootcanalsobedecocted,thoughthisisn’tsomethingthatIdo.Theseedsareconvenientandthefoliageistasty.

Incorporatedill in someofyourbread recipes. It’s a classic in ryebread.Dillalsoisagreatflavorwhenusedinstews.

Catnip(Nepetacataria)

Catnip maymake your cat kooky, but it’s one of the best herbs to calm andsoothechildren.Unfortunately,childrendonotagreewithcats,anddon’tbelievethatcatniptastesgood.Ithasastrangebitterflavor,soyouneedtodisguiseitstastewithotherherbsormakeatastypreparation,suchasasyruporcandy.

Catnipismyfirstchoiceforsoothingdiscomfortcausedbyteethingorcolic.It’sveryrelaxingandmakesaterrifictepidbathtobringdownafever.

Catnipcanbeemployedtorelievechildhooddiarrhea.Icombineitwithdillandblackberryleafforthatproblem.

Forminorhyperactivity,trycombingcatnipwithlemonbalm,passionflower,orchamomile.

Calendula(Calendulaofficinalis)

Calendula is also knownas “potmarigold.” It’s an edible flower. If yougrowyour own calendula, notice how sticky the flowers are—they’re full of theemollient healing compounds that enhance wound healing and provideprotectiontodelicateskin.

Mydaughter-in-lawmakesasalvewithcalendulaflowersinfusedinoliveoilonthewindowsill. She uses thewonderful salve for her little daughter’s bottom.Thanks to her excellent care and this wonderful salve,my granddaughter hasnever had a diaper rash. That’s quite an accomplishment! The oil can also beusedtorelieveearaches,providedthere’snotarupturedeardrumpresent.

Calendula’s bright orange and yellow blossoms are packed with skin-healing

phytochemicalsthathelpcellstorepairthemselves,andtheyfightfungalgrowthandprovideantisepticprotectionagainstbacteria.

Thisherbmaybeusedtorelieveshinglesandminorburns.Asawarmpoulticeorcompress,itwillreducethepainofanearache.

Italsoreducesinflammationexternallyaswellasinternally.Ithasbeenusedtohealulcers,reducefevers,andrelievemenstrualcrampsandindigestion.

Calendula, when combined with chamomile, makes a terrific hair rinse,especiallyforblondhair.

HerbalRemediesforChildren

Makingherbalremediesforchildrenisfun,inexpensive,andsafe.Trypreparingsomeremediesinadvance,sothatyouwillhavethemonhandifyourchildgetsa“boo-boo”ordevelopssomeofthecommonchildhoodcomplaints.

GeneralHealth

DillandApplePops

Theseareeasytomake,andthey’rewonderfulforbellyachesandloosestools.TomaketheserichinvitaminC,add2teaspoonsofrosehipswhenyouremovethepanfromthestove.Youcanalsoadd2teaspoonsofelderberriesbeforeyouheatthefinaljuiceinordertoenhanceyourchild’simmunefunction.

Ingredients

Frozenpopmolds

2cupsorganicapplejuice

2tsp.dillseed

Instructions

Bruise the seeds in amortar and pestle or coarsely grind in a coffee grinder.Simmertheseedsin the juicefor20minutes,covered,over lowheat.Removefromstove.

Coolslightly.Strainandcompost theseeds.Pour juice intopopmolds.Freezeuntilfirm.Yieldvariesdependinguponsizeofmolds.

Baby’sBottomSalve

Nobabyshouldeverhaveadiaperrash.Cleanyourbaby’sskinwitheachdiaperchange,andprovidetimefortheskintoairout.

Use a thin layer of this salve to prevent stool and urine from irritating tenderskin.Thissalveisusefulforsoothingminorscrapesandcutsaswell.Donotusesalvesonafreshburn;instead,usethisoncehealinghasstarted.

Ingredients

1oz.calendulaflowers

1cupoliveoil

2Tbsp.beeswax,grated

Instructions

Placeherbs inaclean jar.Coverwithoil.Oil shouldcoverherbbyaboutoneinch. Cover. Place in a warm spot, such as on a sunny windowsill. Shakevigorouslyatleastoncedaily.Letsitfortwoweeks.

Strainoutflowerswithafinemeshstrainer,cheesecloth,orcoffeefilter,andaddthemtoyourcompostpile.Besurethatallplantpartsarefilteredout.

Combinebeeswaxand infusedoil inadoubleboilerandheatuntilwaxmelts.Stir.Continueheatingforoneadditionalminute.Pourintocleanusedbabyfoodjarsorothercontainers.Letcool.Applylids.

Yieldis1cup.Thissalvedoesnotneedrefrigerationbecauseofthebeeswax.

CatnipBathFeverRelieveRemedy

This is a great fever reducer. If your child has an illness that causes skinirritation,youcanputtwocupsofoatmealinacleanstockingorsockandaddittothetubtosootheyourchild’sskin.

Ingredients

1cupcatnip

4cupsboilingwater

Instructions

Pourboilingwaterovercatnip.Cover.Strainout theherbsandcompost them.Letthecatnipinfusioncooltoroomtemperature.

Addittoatepidbath(thebathshouldfeelneitherhotnorcold).

Allowyourchildtosoakintubforupto20minutes.

Nature’s Medicine Balls for Colds, Ear Infections, Flu, and OtherRespiratory Illnesses This recipe hides the taste of less tasty herbs, and istraditionallyandhistoricallyusedtoreducefeverandtreatinfections.Iuseitfortimeswhenchildrenhaverespiratoryillnesses.Theseareveryyummyandfullofnutrients.

Ingredients

1/4cupalmondbutter

1/4cuphoney

2Tbsp.echinacearoot,powdered

1Tbsp.catnip,powdered

2Tbsp.elderberries,driedandchopped

1Tbsp.rosehips,ground

Organicchocolatechipsorraisins

Unsweetenedshreddedcoconut

Instructions

Combinealloftheingredientsexceptforthecoconut.Mixwellwithyourhands.Youwillhaveveryfirm,dough-likecandy.

Form nickel-sized balls with your hands. Roll in shredded coconut. Store theremedyinyourrefrigerator.

Irecommendthatthiscandybeeaten3to4timesdaily.Below,you’llfindmydosagechartonhowmuchtogivechildrenofdifferentages.

Makesurethattheydon’ttrytoeatmore,becausethey’reverytasty;there’snoneedforahigherdosage.

Constipation

Occasionally, children get constipated. This is especially common if they aregoing through a “picky” phase of eating and not eating a balanced diet. It’s agreattimetotalktothemabouttheimportanceofkeepingtheirbowelsworkingproperly.

Trythefollowingherbalcandyrecipeforrelief.

GoBalls

Ingredients

1/4cupdates(youmayalsosubstituteapricotsorprunes)

1/2cupwarmprunejuice

1/4cupalmondbutter

1/8cupflaxseed,finelyground

1/8cupoatmeal

Instructions

Soakdatesinprunejuicefor15minutes.Drainjuiceandsetjuiceaside.Placedates, almond butter, flax seed, and 1/2 of oatmeal in food processor. Processuntilafirmpasteforms.

Addremainingoatsorjuiceasneededtoobtainaverystiffconsistencyusingaprocessorandthenyourhands.Formnickel-sizedballswithyourhands.

Storetheremedyinyourrefrigerator.Haveyourchildeatthiscandy1to2timesdaily.Here’sadosagecharttomakeiteasytoremember.

Rolltheballsingroundnutsifyourchildlikesthem,asnutsaddfiberaswell.

Bites,Stings,andRashes

Bugsseemtolikethetasteofchildren’stenderskinandwarmblood.Andhaveyou noticed that if there’s poison oak, poison ivy, or poison sumac around,childrenaresuretotouchit?

Carefullycleantheaffectedareawithsoapandcoolwater.Keepthefollowingpasteonhandtorelieveitchingandswelling.Thepastehastensdryingofweepyrashes.

Itch-AwayHealingClay

Ingredients

2Tbsp.peppermintleaf(youcansubstitute5dropsofpeppermintessentialoilor20dropsteatreeoil)1cupcosmeticclay(anykindwilldo,butchildrenlikethecolorfulorangeorgreenkinds)1/3cupwitchhazelextract

1/2cupboilingwater

Instructions

Makeaverystrongteabycoveringthepeppermintleafwiththeboilingwater.Letsit,covered,for20minutes.

Whencool,straintheherbsfromtheliquid.Squeezetheherbsfirmlyagainstastrainertogetallofthehealingpropertiesofthemint.Discardtheherbs.Setteaaside.

Place theclay inacontainerwithanairtight lid.Pour thewitchhazel and theherbteaintotheclay,stirringconstantly.Addliquiduntilyouhaveathickpaste.

Apply the lid. Label the container carefully, stating that it is for external useonly.

Ifyourchildrenareolder,andthereisnochanceofthemeatingthepaste,storeitin the refrigerator for extra coolness. Otherwise, store it out of their reach atroomtemperature.

Apply topically to clean skin whenever insect bites or rashes occur. (It alsoworksonhemorrhoids.)Washoffwhendryorasdesired.

HealthyRecipesforChildren

Childrenwhogetthechancetogrowtheirownfoodsorhelpinthekitchentendtoeathealthier.Eachtimeyou’reinthekitchen,takethetimetoofferateachingmomentonhealthandhowtotakecareofoneselfnaturally.

Trymakingtheseeasyrecipeswithyourchildrenorgrandchildren.

FruitandGranolaSkewers

Theseskewersarequiteattractiveandfunforthelittleonestomake.Iusedtosend thesewith children to school as a treat for all students when it wasmychildren’sturntobringsnacks.Useanyflavoredyogurtthatyourchildloves.Inthis recipe,using freshorganic local fruitscreates thebest recipe.These treatsare packedwith flavor, fiber, andphytonutrients.Andyogurt provides healthybacteria,whichpromotesdigestiveandimmunehealth.

Ingredients

1banana,cutin1-inchchunks

1cupstrawberries,washed,withtopsremoved

1/2cupfreshpineapple,cutin1-inchchunks

1Tbsp.orangejuice

1/2cupfruit-flavoredGreekyogurt

1cupgranola

Woodenorplastic6-inchskewers

Instructions

Mix fruits in a bowl.Add orange juice. Toss. Thread fruit on skewers. Leaveroomfortheskewertoactasahandle.

Pouryogurtontoatray.Spreadgranolaonanothertray.Dipfruitinyogurt.Thenrollintogranola.

AppleRaspberrySauce

In the fall, we always pick apples. Here’s a recipe that combines two of mygrandson’sfavoritehealthytreatsintoone.Therecipecanbecannedorfrozensoyou’llhaveadessertreadyallwinterlong.Thesearerichinvitamins,fiberandantioxidants.

Ingredients

10firmapples,suchasCortlands

1tsp.cinnamon

1/4tsp.nutmeg

1/4tsp.ginger

1/4cupmaplesyrup

1cupraspberries

Instructions

Peelandcoreapples.Diceinto1/2-inchsizedchunks.Addapplesandspicestocrockpot.

Cookincrockpotfor6hoursonlowheat.Addsyrupandberries.Stir.Continuecookingfortwohoursoruntilapplesareverysoft.Servewarmorcold.

11.HerbsforLongevity

OverviewofLongevity

While this chapter discusses age-related changes, it has important informationforeveryone.To live long,healthy lives, it’s essential to incorporate strategiesthat promote longevity at all ages. As we become healthier, life expectancieslengthenandourvisionofwhatweexpectaboutourqualityoflifechangesaswell.

Growingup,Iremembermyauntsanduncles,whoseemedveryold—andwhenI look at photos of them now, they still look old. Interestingly, in reality, theauntsanduncleswereyoungeratthattimethanInowbyseveralyears.Itwasonlyagenerationortwoagothatpeopleconsideredtheageof65tobeold.NowIseepeopleintheireightiesandninetieswhoridebikesandswimdaily.

As a hospice nurse, I took care of people in their final days on earth. Somelookedoldat40yearsofage.Otherswereyoung-lookingat105.Whilegeneticsdoesplayarole,thereismuchthatwecancontrol.IandDr.Donnabothbelievethatgeneticsisn’tasimportantasmanyotherexpertsbelieve.

IfGeneticsIsn’tthePrimaryInfluenceonAging,WhatIs?

Familymemberslearnhabits,cooking,andwaysofrelatingfromthoseintheirhouseholds.Thesepatternsofbehaviorrelatingtolifearepasseddownthroughgenerations.

Itappearsthatcertainhealthchallengesruninfamilies.Andwhileit’spossiblethat this can be truly genetic, it may often be due to unchanging patterns ofexercise,drinking,eatingpoorly,overworking,andsoforth.

We can choose to optimize our chances of living long, healthy lives. Even ifwe’reafflictedbyillness,bymakinghealthychoices,we’llbeabletocopewithhealthchallengesbetter.

Selectandconsultwithahealthcareprovidertodevelopawellnessplantokeepyouhealthyformanyyears.

CommonHealthConcernsAssociatedwithAging

Aswegetolder,energylevelssometimesdecrease;thiscanbecausedbyseveralthings.Commononesarenutritionalissuesanddepression.Lackofactivitycanalsocontribute.Yourhealthcareprovidercanhelpyoutodeterminewhyyou’relackingenergy.

Asweage,we’renotabletometabolizesomenutrientsaswellaswhenwewereyounger.Ourstomachacidisnotalwaysasstrongasitshouldbe,andnutrientabsorption canbe reduced.Vitamin supplementsmaybeuseful, asmostofushavehiddenvitaminandmineraldeficiencies.

Declining eyesight and reduced hearing can occur, too.Be sure to get regularvisionandhearingexams,andeatfoodswhichcanpromoteeyehealth,suchasberriesandorange-coloredfruitsandvegetables.

Decreased bone density and flexibility sometimes occur with increased age.Regular exercise is very important to maintain strength and suppleness—exercise also benefits circulation, and when your organs get a lot morecirculation,theystaywell-nourished.

Skincanloseelasticityandbecomefragile.Payextraattentiontokeepingyourskinmoisturized.

Older people often fear dementia and falls more than other conditions. If aperson’sbalance isoff, theywillbemoreprone to falls.Someforgetfulness isnot unusual; however, dementia is a disease, not a normal part of aging.Andforgetfulness isasign that thecognitiveskillsof thebrainneed tobeboosted.Certainherbscanhelpwiththis.

YourAgingIsTrulyinYourOwnHands

We’re fortunate to liveat a timewhenmany toolsareavailable toassistus inaging attractively and remaining full of vitality. Educate yourself and choosewhateverworksbestforyou.

Improvedlivingconditionsandhealthoptionshavemadelivinglongerpossible.

Theherbworldandhealthynutritionalchoicesofferuschoicesaswell.Infact,herbalmedicineexcelsatpreventingandtreatingcommonconditionsthatoftenpeakinourlateryears.

Below are some of the most outstanding herbs for promoting longevity andvitality.

HerbsforLongevity

Modern medicine is excellent at treating emergencies and healing acuteconditionswith the aid of pharmaceuticals and incredible surgical procedures.Whathigh-techmedicinedoespoorlyistreatchronicillnesses,andthesebecomemoreprevalentasweage.

While there is a trend inmodern care to focusonprevention, this focus in itsinfancy in actual practice. Fortunately, herbal medicine is outstanding

preventativemedicineandexcelsat facilitatingwellness in the faceofchronichealthchallenges.

Herbs work well, as they provide nutritional benefits that are not commonlyfound in people’s everyday diets. They nourish the body as well as preventdisease.Herbspromotehealingandrelievesymptomscausingdistress.

There are countless herbs that promote longevity. Use a variety of themthroughout your life to reap their benefits and add spark to your meals.Cinnamonaddedtowholegrainbreakfastcerealcanhelpregulatebloodsugar,andit’snotonlyasimplethingtodo,butitalsomakesoatmealorotherwholegraincerealtastebetter.

Marjoram and oregano are some of the most potent antioxidant plants.Antioxidants are one of the keys to promoting longevity. Essentially, theyprevent our cells from turning rancid and “rusty.” While this is anoversimplification, it’squitesimilar to theworkthatantioxidantsdoforus.Soeat lots of colorful fruits andvegetables and addherbs to your diet.Consumesmallamountsofhealthyfatsandeataprimarilyplant-baseddiet.

OreganoLeavesInsteadofpurchasingpoorlyabsorbedcalciumtablets,getcalciumfromdarkgreenleafyvegetablesandherbslikenettles,dandelions,kelp,andhorseradish.Ifyouwanttouseacalciumsupplement,useabio-

chelatedonewithmanganese,magnesium,zinc,andvitaminD.Ipreferthecalciumcitrateform.Ormakeahigh-calciumherbalblendyourself.

Keepyoureyeshealthybyeatingblueberriesandotherdark-skinnedfruits.Oneofthebestherbsforhealthyvisioniscalledbilberry.

***ConsiderationsaboutUsingHerbsforOlderAdults***

It may take longer for herbs to work in older adults, due to changes indigestion.

Theamountofherbneededtoobtaindesiredeffectsmaytobelessormorethaninyoungeradults,alsoduetochangesindigestion.

The organs of elimination—liver, skin, lungs, bowel, and kidneys—maytakelongertobreakdownherbs.Thisisbecausetoxinsaccumulateineveryorganunlesstheorgansareregularlydetoxified.Hence,herbsmayproducemoreintolerancesinolderadultsthaninyoungerpeople.

Many older adults are using multiple pharmaceutical drugs—these mayinteract with the herbs. Don’t use herbs at the same time as a drug toproducesimilareffects.Forexample,ifapersonistakingapharmaceuticalantibiotic,donotuseanherbsuchasechinaceasimultaneously.

Do not use herbs without consulting a health care professional if bloodthinnersareinuse.

Do not discontinue medications without the advice of your health careprovider.

Consult with your health care provider if you have questions about yourhealth or herbs that you may want to incorporate into your longevityprogram.

Elderscansafelyuseanyoftheherbsthatyoungeradultsuse,aslongastheaboveconsiderationsareadheredto.

***TheEnd***

Bilberry(Vacciniummyrtillus)

BilberryisasmallwildEuropeanblueberry.Ithasbeenstudiedextensivelyandfound to contain plant pigments called anthocyanidins. The pigments promotehealth of the eyes and circulation, and can promote vein strength and maypreventvaricoseveinsfromdeveloping.

Whenwetalkaboutvaricoseveins,mostpeoplethinkofthemoccurringinthelegs, but did you know that hemorrhoids are actually varicose veins too? Sobilberrymayhelpshrinkthemalso.

Whilebilberry is agreatherb,youcanalso substituteordinaryblueberries forsimilar effects.Berries are someof themost important foods you can eat thatpromote longevity, as they contain vitamins and fiber, and are rich inantioxidants.

Bilberries and blueberries promote healthy vision. They help maintain thecirculationofthetinycapillariesintheeyes,includingtheretina.

Thisberryalsohelpswithbloodsugarregulation.Diabeticsshouldmonitortheirbloodsugarlevels,asmedicationadjustmentsmaybeneededwhenconsumingbilberries.

Ginkgo(Ginkgobiloba)

Ginkgoleafisawonderfultonicherbthatcanhelpwithmemoryandcirculation.Itcanalsohelptorelieveringingintheearsanddizziness.Thisancientplanthasbeen used for centuries. It prevents stroke, erectile dysfunction, and theformation of blood clots. Ginkgo can also ease pain in legs caused by poorcirculation.

Ginkgohasantidepressantactionsandimprovesoxygenationofthewholebody;it can also help with attention and it’s useful for treating mild to moderatedementias.

Checkwithaphysicianbeforeusinggingkoifyou’reonbloodthinners,suchaswarfarinoraspirin,diuretics,orantidepressants.

BlackTea/GreenTea(Camelliasinensis)

Ordinary black and green teas are good medicine. They differ in theirbiochemical makeup, so I like to use both kinds. Tea may help to preventosteoporosis,whichisaconditioninwhichbonemineralcontenthasdecreased,resulting in a weakening of the bones and susceptibility to fracture. Teapolyphenols reduce cholesterol andbloodpressure, andcanhelppreventheartattacks andother circulatory diseases.Tea prevents cancer. It’s amild diureticanddiminishesdiarrhea.

Tea contains caffeine, which is a stimulant. It has approximately half of theamountcontainedincoffee,howeveramountsvary.

Some people find that the caffeine in tea is too stimulating. For example, Icannot drink it after 4:00 p.m. or I won’t sleep, but I’m still able to enjoy itduringtherestoftheday.

Greenteamayhelpsomewomenbettertoleratedrugsusedtopreventrecurrenceofbreastcancer.

Teacaninteractwithbloodthinnersandsomemedicationsusedforasthma.Formostpeople,thedosageis3to4cupsdaily.

IllnessesandRemedies

HearingLossandRingingintheEars

Hearinglossiscommonasweage.Ringingintheearssometimesiscausedbymedication,highbloodpressure,orotherhealthconditions.

SensorySensationTea

Trythisteatorelieveringingintheearsorvertigo.Itpromoteshealthyeyesandcirculation, and tastes great. This is an excellent tonic tea that promotes

longevityduetoitsantioxidantsandpigmentsintheplants.

Ingredients

2tsp.blacktea

2tsp.greentea

2Tbsp.bilberriesorblueberries,dried

1tsp.cinnamon

1/8tsp.cloves

1qt.water

Instructions

Combineherbs.Coverwithwater.Letsit,covered,for20minutes.Strainouttheherbsandcompostthem.Makes4servings.

Sweetenor add slices of fruit if desired.Servehot or cold.Drink3 to 4 cupsdaily.

OverallBrainHealth

Because of aging-cognitive decline, it’s important to support your mentalfunctionthroughoutyourlife.

ThinkDrinkPowder

Theherbsinthisblendsupportbrainhealth.Theyarenourishingandenergizing,aidingyourfocusandmemory.Someoftheherbsworkasaquickpick-me-up,whileotherstakeamonthortwotoreachmaximumeffect.

Useitasapreventativetonicorformildmemoryproblems.

Someherbalistsbelievethattheactiveingredientsinginkgodonotextractwellinwater.Usingthismethod,youwillconsumethewholeleaf,gettingallofitsbenefits.

Ingredients

6Tbsp.ginkgoleaf,powdered

1Tbsp.rosemaryleaf,powdered

3Tbsp.sesameseed,ground

3Tbsp.peppermintleaf,powdered

1/2tsp.ginger,powdered

Instructions

Combineherbs.Add1teaspoonofthepowdertojuiceorsmoothiesthreetimesdaily.

Ifyoudon’tliketheflavor,omitthesesameseedsandpowdertheherbs.Putthepowder in 00-sized vegetable capsules using a capsule maker. If you usecapsules,trytakingtwocapsulesthreetimesdaily.

Makesapproximately36servings.

Osteoporosis

Osteoporosis is actually the lossofbonedensity—insteadof aboneappearingsolid,bonelossgivesitalacyappearance.Thereareliterallyholesinthebones.Exercise(especiallyweight-bearingexercises),propernutrition,andcalcium,aswell as other boneminerals, can help to prevent or slowbone loss.There areover12nutrientsneededtocreatehealthybone,sodon’tfocusonlyonone.Yourbodyneedsallofthemtorestorethebonetoitshealthystate.

Thefollowingtearecipeisagreatsourceofcalciumandothernutrientsthathelpmaintainhealthybones.

ToneYourBonesTea

Tryusingthisblendtoensurebonehealthandrelieveandpreventosteoporosis.Drink3cupsdaily.

Ingredients

1tsp.blacktea

1tsp.nettle

1tsp.raspberryleaf

1tsp.oatstraw

1tsp.orangepeel

1/2tsp.cinnamon

Instructions

Combine ingredients. Tomake 1 cup of tea, pour 1 cup boilingwater over 1heaping teaspoon of the blend. Let sit, covered, for 20 minutes. Strain andcomposttheherbs.Makesabout4servings.

Osteoarthritis

Osteoarthritis is the most common form of arthritis. It can cause pain anddecreasedmovement. Stretching andgentle exercise, alternatingwith rest, canproviderelief.Topicalheatcanfeelgoodonpainfuljoints.

GingerPlasterforArthritis

Thisrecipeisapplieddirectlyonajointtorelievepain.Itcanbecoveredwithawarmtowel.

Donotleaveitonformorethan20minutes.Ifyouhavediminishedsensation,don’tusethisrecipe.

Check frequently for redness.Wash the area with soap andwarmwater afterusing.Theamountofingredientsrequireddependsonthesizeofthejoint—forfingers,youcouldjustmixthisinabowlandsoakthefingersrightinit.

Ingredients

Gingerroot,dried,powdered

Cayennepepper(optional)

Vinegar(anykind)

Instructions

Pourginger in a bowel.Add just a tiny sprinkleof cayenne ifmaking a largeplaster.Eliminatethecayenneifyouareusingtherecipeforsmalljointsorjustdon’twant the cayenne (cayenne can feel very hot to the skin and if used onopenwoundscanburntheskin,sobeverycareful).

Add justenoughvinegar tomakea thickpaste.Apply liberally to theaffectedjoint.Itcanbecoveredwithawarmtowel.Donotleaveitonformorethan20minutes.

Incontinence

Therearemanycausesofincontinence.Treatmentdependsuponthecause,soahealth care practitioner should be consulted to determine the origin of theincontinence. Common causes are weakened muscles, pressure, impairedsensation, and infection. Other physical and mental problems may causeincontinenceaswell.

SoothingBladderTea

Ingredients

1/2cuppearlbarley

1/4cupfreshcranberriesor1/8cupdried

1cupfreshgreencornsilk

2Tbsp.honey

1qt.water

Instructions

Simmer the barley and cranberries inwater for 30minutes, covered. Removefromheat.Addcornsilk.

Replacethecover.Letsitfor20minutes.

Thenstrainoutandcompostthesolids.Addhoneyandstir.Drink1cup3timesdaily.

Constipation

Constipation results from immobility and not enough exercise, a diet low infiber,structuralchanges,andnotconsumingenoughfluids.

ConstipationPreventative

ThisistheeasiestpreventativethatIknowofforconstipation.Apricotnectarorapplecidercanbesubstitutedfortheprunejuice.Drinktheremedyatleastoncedaily.Ithashealthbenefitsfortheentirebody.

Ingredients

8oz.prunejuice

4Tbsp.flaxseed,finelyground

1tsp.flaxseedoil

Instructions

Combineingredients.Drinkimmediately.Ifyoudon’tlikethetexture,tryaddingtheflaxtoapplesauceorpearsauce.

PressureSoresandBedsores

Sometimespeoplebecomebed-bounddue to illnessoradvancedage.Thebesttreatment forbedsores isprevention.Somepeoplearemoreprone tobedsores,such as those who have spinal cord injuries, have suffered strokes, or cannotmovetheirownmuscles.

It’s important toturnthepersonintheirbedat leastonceevery2hours.Someexperts even advise once every 15 minutes! Use lots of pillows to aidpositioning.

Ifincontinenceisaconcern,keepthepersoncleananddry.

Foodshighinvitamins,suchasfruitsandvegetables,areessential,asarefoodshigh in protein. Instead of commercial nutritional supplements, try makingsmoothies with protein powders, yogurt, and fresh fruits and vegetables. If apressuresoredoesoccur,trythefollowingremedy.

PressureSoreOintment

Ingredients

3/4cupcomfreyroot

1-1/4cupoliveoil

1/4cupbeeswax,finelygrated

Instructions

Usingadoubleboiler,heat thecomfreyandtheoil for1hour.Coolandstraintheherbsthroughseverallayersofcheesecloth.

Squeeze thecloth tightly togetallof thehealingproperties.Pour theoilbackintothetopofthecleaneddoubleboiler.Addbeeswax.

Gently heat until beeswax is melted. Pour the salve into small, coveredcontainers thathavebeensterilizedbyboiling.Besure the jarsarecompletelydrypriortopouringinthesalvetopreventmold.

Storeatroomtemperature.Applytocleanskinasneeded.Thismaybeappliedas a barrier to prevent bedsores or applied directly to small bedsores. Applyevery4hoursorwitheverydiaperchange.

HealthyRecipesforLongevity

SesameGreens

This easy side dish is packed with bone-strengthening ingredients. It’s veryquick and simple toprepare.Usewhatevergreens are available. I’mpartial tonettle,dandelion,andkale,astheyhavethemostbioavailablenutrients.

Ingredients

1/4cupwalnuts,chopped

2Tbsp.sesameseeds

2Tbsp.walnutoil

2clovesgarlic,pressed

12cupsgreens,all toughparts removed,rinsed,dried,andcoarselychopped2tsp.limejuice

1tsp.lemonjuice

1Tbsp.parsley,chopped

1Tbsp.freshbasil,chopped

Instructions

Toast nuts in frying pan over medium heat, stirring frequently.When they’relightly browned, remove from pan. Add sesame seeds. Stirring frequently,toastinguntilgolden.Combinenutsandseeds.Setaside.

Wipeoutthepan,thenaddtheoil.Heatonmedium-high.Addgarlic.Cookforoneminute.

Addgreens.Stir-fryuntiltender.Removefromheat.Addlemonandlimejuice.Toss.

Addparsley andbasil.Toss. Sprinkle nut and seedmixture on top.Servehot.Makes6servings.

BlueberryBlast

Thisisanantioxidant-richsmoothiethatcontainsingredientswhichwillnourishyourentirebodyandpromotelongevity.Blackcherryisespeciallybeneficialforpeoplewitharthritisandgout.Theyogurtcontainsbone-strengtheningcalciumaswellashealthymicroorganisms,whichenhancedigestiveandimmunehealth.

Ingredients

1cupblueberries

1/2cupunsweetenedcherryjuice

1cuplow-fatGreekyogurtofchoice

1/2banana,frozen

2Tbsp.sesameseeds

1tsp.nettleleaf

1tsp.flaxoil

Instructions

Combineallingredientsinblender.Makes1to2servings.

12.AdvancedHerbalMedicineMaking:HowtoMakeanHerbalTincture

Tincturesarepopular liquidherbalpreparations,andsimpleonescanbeeasilypreparedathome.

Therearetwomainmethodsformakingtinctures;oneispreciseandscientific,whiletheotherisknownasfolkloricorsimpletincturing.Thisbookfocusesonhowtomaketincturesusingthefolkloricmethod.

Inanutshell,tincturingonlyinvolvesafewsteps:

1. Coverbruised,chopped,orfinelycutherbswithliquid.

2. Shakedaily.

3. Removeherbandbottleit.

The liquid that covers the herbsmaybeoneof several types.Vinegar, vodka,glycerin, and wine are examples of liquids used. The herbs in the liquid arccalledthemarc.Theliquidisreferredtoasthemenstruum.

It takesaboutamonth tomakea tincture. IhavemadesomeextremelypotentonesinwhichIlettheherbstomacerateforacoupleofyears.

Twoofthemostcommonmenstruausedformakingtincturesarealcohol,suchasvodka,andvinegar.Thechartonthenextpagecomparestheadvantagesanddrawbacksofeach.

The herbs you use in tincturesmay be fresh or dried, and should be in smallpieces.

MakingaTraditionalTincture

EchinaceaRootTinctureforImmuneandRespiratoryHealthIngredients

Echinacearoot

Vodka

Instructions

Tightlypackherbintoawidemouthjar.Coverwithvodka.Applycovertightly.Shake vigorously. Recheck to make sure vodka covers all plant matter. Addmorevodkaifneeded.Storethetinctureblendatroomtemperature.

Shake at least once daily for one month. Always check to be sure herbs aresubmergedinthevodka.

Afteramonth,strainthemixturethroughseverallayersofcheesecloth.Squeezetheherbstightlyinthecheeseclothtogetallofthemedicinalbenefitsfromtheherbs.Composttheherbs.

Straintheliquidthroughacoffeefilter.Thismaytakeseveralhours,dependingupontheamountofliquidandhowfinelytheherbswereground.

Placethetincture insmallcoloredglass jars(preferablydarkones).Besure tolabelthemcarefullywithinstructionsandthedateprepared.

Store the tincture in a dry, dark place, such as a closet.Keep out of reach ofchildren. Use at the first sign of cold or upper respiratory infection. Adultsshould take 1/2 teaspoon every hour until they start to feel some relief.Afterthat,take1/2teaspoonfourtimesdailyforthedurationoftheillness.

TinctureRecipesforCommonAilments

Followthesamepreparationinstructionsasintheechinaceatinctureforthefollowingrecipes.

Theherbsmaybepurchasedatanherbshop,naturalfoodsstore,oronline.Themeasurements are in “parts.” Using a “part” allows you to maintain properrecipeproportionswhetheryou’remakingalargeorsmallquantityofaremedy.Forexample,1partmaybea1tablespoonoritmaybe1cup.Yougettochoosebaseduponyourneeds.Using“parts” isaversatilemethodof remedymakingonceyougetusedtoit.

DiarrheaStopper

Hereisablenddesignedtostopdiarrhea.Themeasurementsaregiveninparts.Followtheinstructionsjustlikeyouusetomaketheechinaceatinctureabove.

Ingredients

2partsblackberryrootorleaf

1partwhiteoakinnerbark

Instructions

Followtheinstructionsfortheechinaceatinctureabove.

To use this tincture, take 1/2 teaspoon dose of the extract. Repeat after eachloosestool,uptoamaximumofeightdosesin24hours.

InsomniaBlend

Ifyou’rehavingtroublesleeping,takesomeofthistincturebeforebed.

Ingredients

1parthops

1partvalerianroot

Instructions

Prepareinthesamemannerastheechinaceatincture.

Take1/4 teaspoononehourprior togoing tobed.Repeatatbedtimeor ifyouawaken during the night. Increase gradually over subsequent nights, up to 1teaspoonfulatatimeifneeded.

Blood Pressure andTensionTamingBlend Keeping your blood pressure incheck is an important part of maintaining a healthy heart, and keeping yourtensionleveldownwillhelpkeepyourbloodpressurefromrisingtoohigh.Thissimpleblendwillhelpwithboth.

Ingredients

3partshawthornberry

2partsmotherwort

1partpassionflower

Instructions

Combine herbs and follow instructions for preparing the echinacea tincturerecipe.

Take1/2teaspoonfourtimesdaily

ImmuneTinctureforUpperRespiratoryTractInfectionsUpper respiratoryinfectionscanbeveryuncomfortableandkeepyoufromgoingaboutyourday—thistincturewillgiveyousomequickreliefandhelpyougetbackontrack.

Ingredients

3partsechinacearoot

3partsOregongraperoot

2partselecampaneroot

2partsgarlic

1/8partcayenne

Instructions

Combine herbs and follow instructions for preparing the echinacea tincturerecipe.

Useatthefirstsignofcoldorupperrespiratoryinfection.Adultsshouldtake1/2teaspoon every hour until they start to feel some relief. After that, take 1/2teaspoonfourtimesdailyforthedurationoftheillness.

Osteoarthritis Reliever Osteoarthritis can be a very painful condition, andtincturesincludingtheseingredientscanbeabighelpinrelievingyourpain.

Ingredients

4partswhitewillowbark

3partsblackcohosh

3partsmeadowsweet

2partsceleryseed

Instructions

Combine herbs and follow instructions for preparing the echinacea tincturerecipe.

Touse,take1/2teaspoon4timesdaily.

ProstateReliefFormulaFormen,prostateproblemscanbeahugenuisance.Thistincturecanhelpprovidereliefformanyofthem.

Ingredients

4partsfreshsawpalmettoberries

4partscornsilk,freshgreenparts

3partsbuchuleaf

2partsmarshmallowroot

Instructions

Combine herbs and follow instructions for preparing the echinacea tincturerecipe.

Touse,take1/2teaspoonfourtimesdaily.

MenopauseRelief

Menopause often comes with hot flashes, headaches, fatigue, and otherunpleasantsymptoms; thismixturewillhelpget thesesymptomsundercontrolandkeepmenopausefrombeingaveryirritatingpointinyourlife.

Ingredients

3partsnettle

2partsvitexberries

2partsblackcohoshroot

2partssageleaf

2partsmotherwort

Instructions

Combine herbs and follow instructions for preparing the echinacea tincturerecipe.

Touse,take1/2teaspoonfourtimesdaily.

13.NowGetStarted!

Inthisbook,you’velearnedmanydifferentfoundationalprinciplesaboutusingnaturalhealingtobetteryourlifewithherbs,andyou’vereaddozensofformulasthathavebeenproveneffectivebymeandDr.Donnainouryearsofexperiencewithherbalmedicine.

It’s exciting to realize that you are equippedwith the knowledge you need toovercomemany common ailments experienced. Howwonderful it is to knowthatthesecommonailmentsdon’thavetoholdyoubackanylonger!Whentheyshowup,youcansimplytakeoutthisbookandfindtheanswer.Thenyoucanobtaintheingredientsandgivetheherbalremediesatry.

Allthestoriesprovidedtoyouinthisbookwillbethesteppingstonesthatyouneedtogiveyouthefaithandcouragetoproceed.

RememberthattheherbsofthiseartharegiftsfromGodforyourhealing.Heiswithyouinthispursuitandwilldirectyourpath.Lookforthemightymiraclestocome!

TableofContentsTableofContentsForewordByPatBratianu,AuthorForewordByDr.DonnaSchwontkowskiTheFunHerbalBasics1.TheNervousSystem2.TheCirculatorySystem3.TheDigestiveSystem4.TheIntegumentarySystem5.TheRespiratorySystem6.TheImmuneSystem7.TheKidneysandUrinarySystem8.TheMaleReproductiveSystem9.TheFemaleReproductiveSystem10.HerbsforChildren11.HerbsforLongevity12.AdvancedHerbalMedicineMaking:HowtoMakeanHerbalTincture13.NowGetStarted!