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Calcium is well known for its role in building strong bones and teeth.  It is also essential for healthy nerve function.  If your body is getting enough calcium and absorbing it, it will prevent nervousness, irritability, muscle spasms, muscle cramping, hyperactivity, and insomnia.  

Bones  need a good mix of essential minerals and fatty acids for healthy bone function. This includes plant-derived magnesium and silica as well as animal forms of saturated fat and the long-chain omega-3 fatty acids EPA & DHA.

The best forms of silica come from cucumbers, celery, horsetail, nettles, oat straw & alfalfa. Magnesium comes from many different sources including nuts, seeds, legumes and green vegetables. The best source of magnesium is raw, organic cacao and high quality dark chocolate.

Another powerful form of essential minerals is found in pink salts including Himalayan Sea Salt. These salts provide ideal mineral ratios for optimal absorption and usage in the body. Sea vegetables such as kelp, dulse and other forms of seaweed and sea algae like chlorella are also fantastic sources of bone-building nutrients.

The best forms of calcium and bone building nutrients come from leafy green vegetables and fermented, raw milk products from 100%-grass fed cows and goats. Pasteurized forms of milk and grain-fed animals provide inflammatory fatty-acids and other metabolites that promote calcium mineralization into arterioles.

http://www.tanplusforhealth.com/news/february/calcium_nn0112.htm

Raw cheese and fermented drinks from 100% grass-fed animals provide the perfect ratio of vitamin D3, K2, calcium, magnesium, zinc, omega-3 fatty acids and saturated fat. Raw cheese is perhaps the best bone building, cardio-protective food one could consume.

List of easily digestible forms of calcium foods: 

Seaweed, raw cultured milk products, most dark-green leafy vegetables.  Such as, turnip greens, kale, beet greens, parsley, dandelion greens. 

Herbs that are excellent sources of high quality calcium: 

Amaranth, chickweed, dandelion greens horsetail, mustard greens, nettle, oats and watercress.

Foods That Lead To Bone Loss: 

Processed and fast foods are the worst stuff you can put into your body. In order for your body to function optimally, it needs the type of balanced diet that I suggest in the next section.

Processed foods such as potato chips, french fries, microwaveable "meals", soda and candy contain very little nutrients and are chock full of undigestible fats and dangerous additives such as , high fructose corn syrup, aspartame, and preservatives.

When cooking, I advise you to avoid  omega-6 based oils such as corn, safflower or soy oil. These oils are loaded with highly processed, damaged omega 6 fats, which contribute to inflammation in your body. I would also advise you to avoid canola oil completely 

Instead, I recommend using healtthy oils such as  olive oil ( use only for no heat recipes) ,coconut oil (can be used for cooking)  organic butter from grass fed cows ( if you can get raw butter that would be the best), avocados, raw nuts like almonds and pecans, organic unheated nut oils, pasture raised chicken eggs,

More information on healthful fats: 

http://products.mercola.com/coconut-oil/

http://www.mercola.com/nutritionplan/beginner_fats.htm

Vitamin D Deficiency:  

There are alarming rates of people that are Vitamin D deficient.  Have your vitamin D checked by your doctor.  The optimal vitamin D level has been raised to 50-70 ng/ml

 http://www.mercola.com/article/vitamin-d-resources.htm

 the optimal vitamin D level has been raised to 50-70 ng/ml

More Information On Calcium: 

http://articles.mercola.com/sites/articles/archive/2007/07/17/the-best-way-to-get-enough-calcium.aspx

http://articles.mercola.com/sites/articles/archive/2010/12/21/osteoporosis-prevention-and-treatments-exposed.aspx

As you can see many foods are important to make sure you are feeding your bones, teeth and nervous system.

Remember, calcium needs other nutrients so you body will absorb it.  Here are the above foods that were listed, in a short form list.  

Horsetail, nettles, oat straw, organic alfalfa, nuts, seeds, legumes, green leafy vegetables, raw organic cacao and high quality dark dark chocolate, fermented, raw milk products from 100%-grass fed cows and goats, seaweed, amaranth, chickweed, dandelion greens, horsetail, mustard greens, nettle, oats and watercress, cucumbers and celery. 

High Calcium Tea recipes for adults and children: 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/high-calcium-children-s-tea-and-high-calcium-adult-tea

Urtica dioica - Nettle 

Stinging Nettle

Parts Use:  Entire Plant

Medicinal Properties:  

Pectoral - Relieves disorders of he chest and lungs, such as an expectorant. 

Diuretic - Promotes the production and secretion of urine

Astringent - Herbs that are drying and drawing.  Externally astringents can be used to ease bug bites and burns and infections from a wounds. Internally, they work to help tone mucus membranes and dry up conditions of excess, like diarrhea or too much urine.  

Tonic - Herbs that restore and strengthen the entire system  

Styptic  -  Astringent, arrests hemorrhage and bleeding 

Rebefacient - An agent that reddens the skin by increasing the circulation when rubbed on the surface. 

Nettle is a weed most people dislike because when they touch it, it stings, but what some don't know is that this is a wonderful plant with medicinal and nourishing properties.  Handel with care or she will let you know.   Nettle has small sharp spurs that can cause stinging and irritation.    When you harvest nettle leaf make sure they are new plants not old.  

A rhyme from the book Garden of Eden, by Jethro Kloss

"Tender-handed grasp the nettle

And it stings you for your pains.

Grasp it like a man of mettle

And it soft as sil remains." 

Stinging Nettle is a super tonic herb, a blood purifier.  It is consider the "long life" herb and is a vitamin factory, rich in iron, calcium, potassium, silicon, magnesium, manganese, zinc and chromium as well as a host of other vitamins and minerals.   It even makes a great hair tonic! 

Cooked you can use them like you use spinach.  You can use them to make a tea, pesto, infused vinegar, steamed  and they taste really good..  

Stinging Nettle activates the metabolism by strengthening and toning the entire system.  Great for growing pains in young children.  Nettle is used for alleviating the symptoms of PMS, menopause, and is excellent for making a  reproductive tonic for men and women.  Rosemary Gladstar says "it is a superb herb for the genitourinary system and will strengthen weak kidneys, essential for vitality and energy".  Also great for liver problems and is excellent for allergies and hay fever. 

Here is a list of things Nettle can do.  Of course this also means changing your eating habits and life style habits to.  To achieve great health one must seek balance in all areas of their life.  

Nettle Can Be Used For: 

Spring tonic

Daily infusions for better health, increase energy

Eczema

Tea made from the leaves of the nettle will expel phlegm from teh lungs and stomach.  

Tea hair tonic, massage into scalp

Excellent for kidney troubles and kidney tonics, use in formulas to expel gravel from the bladder and to increase flow of urine. 

A poultice of the green steeped leaves can relieve pain, but can raise blisters if kept on too long. 

For liver disorders

To tone the nervous system, make a lemon balm and nettle tea

Reduce allergy and hay fever symptoms (with dietary changes to)

Drink 3 cups a day for edema

And so much more. ....

Information about Nettle Seeds: 

http://whisperingearth.co.uk/2010/08/23/harvesting-nettle-seeds/

Now is the time of year to go look for it and harvest some.  I also like to dry it for future use.  Remember wear gloves! Make sure you do not collect Nettle where someone has sprayed chemicals!  

How to harvest: 

https://www.youtube.com/watch?v=eth05p_UYh8

How to make a Nettle infusion.  I really recommend this! 

https://www.youtube.com/watch?v=XRoMWmQaWvU

 Of course you cook Nettle, there are some who eat it raw, but if eating it is new to you I do not suggest doing this yet.  Here are just a few great recipes that you can make using  this wonderful plant.  

Nettles Pesto

2 cups stinging nettles leaves, packe

1 cup basil leaves, packed

3 tablespoons lemon juice

3 tablespoons organic olive oil

2 medium cloves garlic, coarsely chopped

We have a friend that sells organic beef, his company is Simply Grown Beef and recently he gave us an organic beef heart to try. I will tell you, I was a little skeptical   I had never eaten it before and I grew up not eating the odd parts of a cow.  It sounded a little strange and it sat in the freezer for a while.  As most of you know I have MCS,   My doctor has been after me for a while to put organ meats in my diet.   Like I said this was strange for me.  I new at one point I needed to do this if I wanted to keep getting better.  Thanks to my wonderful 16 year old daughter, Sophia the beef heart was cooked.  

Originally she had plans to cook it on Valentines day, but it did not defrosted in time.  We did have it the next day.   She searched the internet for some ideas, found a great recipe and added her own special touch.  It was served with an awesome salad and organic sushi rice.  My mind wanted to find something odd about it, but it could not.  It was really good and we plan to eat it often.  

Information on beef heart:  

Beef heart is a muscle like other cuts of steak, but more dense with a higher content and additional protein. Beef heart contains all essential amino acids, zinc, selenium and phosphorus. It has more than double the elastin and collagen than other cuts of meat and a highly concentrated source of coenzyme Q10, also known as CoQ10.  Make sure you purchase organic grass-fed beef rather than grain-fed beef because it may have higher levels of omega-3 fatty acids.

Below is the link to the information about how to cook the beef heart: 

http://ruhlman.com/2011/08/how-to-cook-beef-heart/

Something new to grow, that has some great health benefits: 

Do you know where your pumpkin seeds come from?  Almost, all of them come from China.  For me this does not work, mainly because China is very polluted.  Even if they were certified organic I do not eat foods from China.   There is a small farmer that grows this type of pumpkin and sells the seeds at a local co-op.  But, this year I am excited to grow some for my family and CSA.  Down below are a few links with information about this type of pumpkin and there is some nutritional information about pumpkins seeds. 

Kakai Pumpkin-  This pumpkin has a hull-less seeds:

Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.  They are also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.

Information on growing them: 

https://www.youtube.com/watch?v=3BxXUdRKSAU

Where to buy seeds: 

http://www.bountifulgardens.org/prodinfo.asp?number=VPU-5002#.USxHOKV1_54

http://www.johnnyseeds.com/showproduct.aspx?ProductID=5701&SEName=kakai

We have a friend that sells organic beef, his company is Simply Grown Beef and recently he gave us an organic beef heart to try. I will tell you, I was a little skeptical   I had never eaten it before and I grew up not eating the odd parts of a cow.  It sounded a little strange and it sat in the freezer for a while.  As most of you know I have MCS,   My doctor has been after me for a while to put organ meats in my diet.   Like I said this was strange for me.  I new at one point I needed to do this if I wanted to keep getting better.  Thanks to my wonderful 16 year old daughter, Sophia the beef heart was cooked.  

Originally she had plans to cook it on Valentines day, but it did not defrosted in time.  We did have it the next day.   She searched the internet for some ideas, found a great recipe and added her own special touch.  It was served with an awesome salad and organic sushi rice.  My mind wanted to find something odd about it, but it could not.  It was really good and we plan to eat it often.  

Information on beef heart:  

Beef heart is a muscle like other cuts of steak, but more dense with a higher content and additional protein. Beef heart contains all essential amino acids, zinc, selenium and phosphorus. It has more than double the elastin and collagen than other cuts of meat and a highly concentrated source of coenzyme Q10, also known as CoQ10.  Make sure you purchase organic grass-fed beef rather than grain-fed beef because it may have higher levels of omega-3 fatty acids.

Below is the link to the information about how to cook the beef heart: 

http://ruhlman.com/2011/08/how-to-cook-beef-heart/

Something new to grow, that has some great health benefits: 

Do you know where your pumpkin seeds come from?  Almost, all of them come from China.  For me this does not work, mainly because China is very polluted.  Even if they were certified organic I do not eat foods from China.   There is a small farmer that grows this type of pumpkin and sells the seeds at a local co-op.  But, this year I am excited to grow some for my family and CSA.  Down below are a few links with information about this type of pumpkin and there is some nutritional information about pumpkins seeds. 

Kakai Pumpkin-  This pumpkin has a hull-less seeds:

Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.  They are also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.

Information on growing them: 

https://www.youtube.com/watch?v=3BxXUdRKSAU

Where to buy seeds: 

http://www.bountifulgardens.org/prodinfo.asp?number=VPU-5002#.USxHOKV1_54

http://www.johnnyseeds.com/showproduct.aspx?ProductID=5701&SEName=kakai

“Let Food Be Your Medicine and Your Medicine Be Your Food”  Hippocrates

“DON’T BE A DIETARY FADDIST, It’s NEVER a good idea to base your diet on just a couple of foods, vary your diet, your food sources, your type of preparation and

even your company when you eat”

Food Chart– Most Important Foods Listed First

The More Servings The Better:  At least 5 servings—minimum 3 cups a day :

Super Foods: First Choice Foods- The More Servings The Better: 

At least 5 servings—minimum 3 cups a day :

Beet greens, collard greens, kale, mustard greens, endive, dandelion greens, escarole, turnip greens, chicory, all lettuce, (except ice berg), cabbage all types, bok choy, argula, brussel sprouts, asparagus, beets, bean sprouts, sprouted seeds, pumpkin, winter squash, sweet potatoes, yams, radishes, turn ups, celery, celeriac, artichokes, green beans…..

Second Choice

Carrots, corn, potatoes, tomatoes, zucchini, red bell peppers, yellow bell peppers, (never eat green bell peppers, they are not ripe), summer squash, egg plant, cucumbers, cauliflower, broccoli,  swiss chard, spinach.

Herbs To Use Daily/Immune System Builders

Mint, caraway, ginger, onions, horseradish, cayenne, thyme, cilantro, lemon balm, oregano, cinnamon, garlic, basil,  parsley, rosemary, turmeric, sage, cloves, fenugreek, chives, dill, fennel,

Muscle Builders/Brain Power Group

 Organic or grass fed beef, Organic or pasture raised chicken, organic pork, wild salmon, safe fish tested mercury free, organic or pasture raised lamb, nuts and seeds (preferably soaked and dehydrated, nut butters, organic peanut butter, temph, quinoa, organic eggs,

Quick Energy/First Choice fruits:  One to two servings a day

Coconut,  olives, organic blue berries, organic strawberries, organic raspberries, organic black berries, organic papaya, organic cranberries, cantaloupe, honeydew, peach nectarine, plum, apricot, kiwi, lemon, lime, organic cherries, pomegranate, guava, pineapple, mango, other berries

Quick Energy/Second Choice:

Grapes, watermelon, oranges, bananas, apples, tangerines,

Quick Energy Grains: Three Servings a day

Real white rice, sushi rice, brown rice, rice pasta, rice cakes, non fried rice products, spelt products, heirloom wheat, rye, buckwheat, oats,

Or

No More Tummy Troubles: Gluten Free: Three Servings A Day

Soy free, corn free potatoes free gluten free products non fried rice products 

Special Foods/Dairy: Two to Three Times A week;

Raw cheese, Raw milk or raw yogurt.  If you can not find it raw, then do not eat dairy

Quick Energy/ Three Times a Week:

If you are a vegetarian or vegan I suggest looking into fermenting foods and soaking methods

Black beans, kidney beans, chick peas, lentils, yellow split  peas, green peas, black eyed peas, lima, mung, navy, pinto, white beans etc.

Forbidden Food, Eat Plenty Of These:

Organic grass fed or pasture butter, coconut oil for cooking, and olive oil cold, real krill oil, fish oil that is mercury free, avocados,

One last factor:

An important factor is that we all have different nutritional needs.  Everyone needs the basic nutrients of fats, protein and carbohydrates, but the ration of these will vary from person to person based on their personal biochemistry, or simply “nutritional type”

There is no one –size fits all diet.

A simple way to ascertain how well-suited your diet is for you, is to evaluate how you feel after eating.  If you fell hungry, irritable, sleepy or sluggish after you eat, it’s a sign that your are likely not giving your body the fuel that it needs to do its job.

A Shoppers Guide To Pesticides In Produce:  

http://www.ewg.org/foodnews/summary/

Pictured below:  Nut and seed spread on a rice tortilla, kale, celery, lots of garlic, onions and half of an avocado 

 Recipe for nut and seed spread: 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/nut-s

 Homemade Veggie Broth

Ideas For Ease and Convenience 

A Great Desert With Good Fat,  Chocolate Avocado Pudding 

My husband caught the cold and/or flu. The first part of it was a fever. I made a cold and flu tea. The tea blend is used for fevers: The combination is: 1 part elderflowers, 1 part yarrow leaf and flower, 1/2 part peppermint and 1/2 part rosehips. This blend worked really well. I am also giving him echinacea tincture. He is also taking the fire cider and the elderberry syrup. Next phase, there seems to be a lot of tiredness and some lung congestion. I have upped the dosage of the echinacea tincture, I made a few jars of mullien infusions that will be ready for tomorrow. The last thing, that I did, was make a chest poultice. It is made with onions, garlic, olive oil, apple cider vinegar and flour of choice to thicken it up. The chest poultice has knocked him out :) As I am typing this our bull-mastiff is snoring and so is my husband. They are alternating. Very funny. No my husband does not snore very often, it is quite rare. I think the chest poultice just really relaxed him, which is very good.

If eating yogurt is a part of your life, then here are some things you need to avoid.  

1. Avoid all artificial colors...

2.  Avoid all artificial flavors I

3.  Avoid sugar

3.  Avoid additives

4.  Avoid corn syrup.

That best way to eat yogurt is flavor it yourself.  You can make some really yummy combos and make them truly healthy for you.  If you can try to find raw plain yogurt, otherwise, purchase organic plain whole milk yogurt

Ideas to flavor your own yogurt.  

The Cocoa-nut:  organic semi-sweet chocolate chips, coconut flakes.dash of real vanilla

The Peanut or Nut Special: bananas, honey, and crushed peanuts Or nut of choice.

Pumpkin Pie:  pumpkin puree, maple syrup, and a dash of cinnamon and nutmeg.

Pina Colada: crushed pineapple, coconut flakes.

The Cranberry Nutty Fun:   nuts, and dried cranberries.

The Fresh-Picked Apple:  apples, cinnamon, pinch of all spice and maple syrup.

 Berry Bonanza: s blackberries, strawberries, coconut flakes and a touch of real vanilla

This is just a few combinations that you can make.  As you can see you can get really creative! 

Transition Nutrition

Where To Start:

 First you have to truly want to make changes ……

 This is not a diet, it is about changing your life style habits through taking baby steps.  You are not going on a diet and then when you are done going off.

 Once you are on the road to your new healthy life style, in my opinion, there is no stopping, there is only different routes and pathways.   .  If you are slowing down and yielding, then stay at that step longer to integrate that  new healthy habit into your life style. 

You are not counting calories and restricting them and then adding exercise.  You are going to change unhealthy habits by slowly transitioning them.   Some examples of transitions are.  You eat potato chips quite often, you transition to eating baked potatoes instead and at the same time you are adding just one more day of exercise.  Further transition of this would be to go from baked potato to heirloom potato, to sweet potato, to adding, nutrients like veggie toppings to that sweet potato or heirloom potato.   Through this transition you would have added one more day of exercise. 

Example:  Potato chips to baked potatoes, add one day of exercise…Then heirloom potato and one more day of exercise– Then sweet potato or heirloom potato topped with veggies and one more day of exercise.

Ideas for potato toppings:   http://mcminnvillehealthdefense.ning.com/profiles/blogs/roasted-veggies-for-toppings

Beginning Your Nutrtional Journey—First Transitions Steps

Transition time is one to two months per step

1. Take out fast food  and  frozen food.  You can allow yourself to eat out once a month at a restaurant that serves local fresh food and pasture raised meat and eggs.  No sugar, no sugary drinks and no fried food.

2. Remove all foods that have hydrogenated oil

3. Remove all foods that have artificial colors and flavors

4. Take a food allergy test:   Skip this step if you can not afford the test yet. I only recommend the Vega Testing.  It is very accurate.  For more information on vega testing:  http://www.wholisticresearch.com/info/artshow.php3?artid=80

5. Remove fruit juice. 

6. Remove canola oil and vegetable oil

7. Remove all soy, the only exception is fermented soy

8. Remove all items that have different forms of corn in them.  You can have organic corn on the cob, organic corn meal, organic sprouted corn tortillas.  That is it.  Here is the list of names that belong to over processed corn that you need to avoid.  I warn you this list is big… Stay calm and relax: http://www.cornallergens.com/list/corn-allergen-list.php

9. Food labels, if there are scientific words avoid that food completely, always.

10. Remove all non-organic dairy

11. Limit dairy use to two times a week and go for raw when you can, like raw cheese

12. Remove white sugar, non-organic sugar and no corn syrup.   This is very important to do especially during fall, winter and spring.  Learn to make goodies with other sweetners.  Like maple sugar, honey, fruit etc…

13. Remove all foods that have nitrates and nitrites

 During your transition steps here your add ins:

1. Veggies, Veggies, Veggies…………..

2. Serving Sizes

3. Exercise, Exercise, Exercise

4. Get a water filter

5. Get outside. Out in nature daily…...Yes daily!   AND ...Add at least once a month one small nature hike.  Sports do not count for getting outside.

 Mindful Eating Practices  Seven Mindful Tips:

 When you go to eat your snacks and meals turn the TV off, the computer off, and the cell phone off . 

1. Honor your food, where does it come from? 

2. Engage your senses, the taste, the beauty, the aroma, the touch, texture and sound .  What is on your mind, how many colors are in your meal

3. Mindful portions, use child size plates and stick to serving sizes

4. Chew your food it helps digestion.  Chew at least 20 times per bite

5. Eat slowly, enjoy your food

6. NO Skipping meals

7. Eat lots of green veggies, colorful veggies.  Focus, just try to eat veggies with every meal. 

Here’s the deal with transition nutrition:

You are working on changing unhealthy eating habits.  Some of these habits were formed many years ago and because of this you might have a hard time giving up certain things.  This is why transition nutrition will work.  First of all you are taking very small baby steps for change.  Second of all you are taking unhealthy habits and taking them to the next level of change.  This is what you are going to do, remember think transition not quit cold turkey.

Examples of transitioning unhealthy food habits:

Instead of cutting unhealthy habits out of your life,  you are going to make rules on allowing them.  Here are the rules.  There are NO breaking the rules!

Habits of sweetened coffee drinks—don’t buy them.  You have to learn to make them all the way homemade at home. 

Donuts—can’t buy them, you have to learn to make them from scratch at home.

French fries— can’t buy them, you have to cut them up and make them at home, use organic coconut oil or sunflower oil to cook them

Pizza—you can not buy it, frozen, cooked or pre-made, you have to make the dough from scratch, top with veggies , raw cheese and pasture raised meats

Cinnamon Rolls—you can’t buy them in any form, you have to make them, from scratch, learn to use yeast to make bread dough, season with spices, add fresh fruit

Soda—can not purchase, you can make fermented sodas, it is easy and healthy

Cookies—can not purchase from a bakery or from a box, you have to get the butter, the sweetener, the flour etc.  Eventually add organic dried fruits and nuts

Those food items above will be made into healthier versions, you start applying your mindful eating tips, more veggies, healthier versions of sweeteners, organic dried fruits and nuts  and your transition steps.  Because the rule is you have to make it homemade at home you end up eating those things less. 

Your world of food and your palate will be awakened as you get back in touch with what is truly real food. In time your body will rejuvenate, you will have less illnesses, less colds, flu's, strep  throat, stop diabetes, heart disease, high blood pressure and different forms of arthritis.  

Congratulations, you have now taken charge of your health you are learning the art of healthy cooking, of sneaky cooking by incorporating nutrient dense foods into every meal, this brings up the food values and gives you more zip,zest, and zingo in your life.  

Have a picky Family, then it is time to become the "Sneaky Cook" 

First Rule:   Never make separate meals for the kids.  If you are making a nice meal for you and your partner, that same meal is what your kids should be eating.    I have seen and heard of way to many parents and  grandparents making separate meals for the children.  Just because you are eating a healthy meal with veggies, does not mean make them hot dogs and applesauce, chicken nuggets and a banana or mac and cheese with carrot sticks.  This is far more harmful for your children/grandchildren's health than you think.   As they get older and it becomes even more difficult to get them to try new foods, they will become more unhealthy, which means they are more likely to get diabetes and other diseases that are related to unhealthy eating habits at a younger age.  There is an epidemic of diabetes, high blood pressure, gall bladder removal etc. due to America's unhealthy eating habits and I know  you do not want this to happen to your child when they become a   teenager or a young adult  

Just know it is just going to take some time, patience  and you need to be firm. I would like to share a quote with you,  "First you make your habits; then your habits make you'.  So, remember, you have already formed habits of unhealthy eating, and those habits are a part of you.  You have to want to change your habits into healthier habits.  Examine your daily routine and the habits you've formed.  Is it time to change your routine and form new habits?  In order to form new habits, you must examine your daily routine and begin to make the proper changes in order to form new and healthy eating habits. Once you begin to change your routine and are on the road to forming new habits, then you and your family will reach it's greatest potential.   

The greatest potentials are better disposition, better with studies, less sickness and have more energy.... 

I want to say this one more time, change comes from the inside out. Often we want to make outward changes, but until we examine our daily routine and the habits we've already formed (from the inside…our thoughts) then we will never reach our destiny or achieve our goals. But once we begin this self- examination of our routines and begin to form new habits, we will soon see our lives taking shape and our dreams will become a reality. Are you ready to begin? 

This is were the "Sneaky Cook" comes into play.  The motto is "Don't Force It, Sneak It" 

One of the reason's to become sneaky is this,  anything that smacks of "health" is or could be considered for the birds. Plus, they are not ready to change because they like their unhealthy eating habits and do not see anything wrong with it.   Becoming a Sneaky Cook allows you to have more peace with the changes and everyone is getting healthier at the same time. 

Sneak Cook Rules; 

1. Do Not Let the children/grandchildren/nieces/nephews/cousins/you are taking care of or a mom/dad/grandmother/grandfather/auntie/uncle/your husband or wife/girl friend or boyfriend...  get even a peak at or hear about what you are doing! 

2.  Practice all tricks with a very light touch.  Play it cool. 

3.  Always be prepared to beat a fast retreat, but never, no never, reveal your strategy.  Take the Fifth!

4.  Never let your nutritional zeal overwhelm your sense of humor.  Don't be grim

5.  Have fun with this new secret identity, be playful. 

Fun snacks: 

Make some nut, seed, dried fruit mixtures  and put them in jars.  Be creative and label them with fun names.  By having fun names this will eventually attract them when they are hungry. 

High I.Q. Mix, Muscle Power, Complexion Beauty, Spider Man Power.  Get creative and capitalize on their current interest to pander to their passion of the moment.  

How to give yourself more zip, zest and zingo...  

The idea of transition nutrition is to take out the foods that have been processed devitalized and loaded with additives. That have also been stripped of much of its nutritive value. For wellness it is important to learn to incorporate into every dish and snack the food values, the vitamins, minerals and enzyme's thus giving you more zip, zest and zingo back into your life.

By changing your habits into healthy ones through transitioning  into better nutrition, in time your body will rejuvenate and you will have less illnesses, less colds, flu's, strep  throat, stop diabetes, heart disease, high blood pressure and different forms of arthritis.  

It is time to take charge of your health to learn the art of healthy cooking, of sneaky cooking by incorporating nutrient dense foods into every meal, this brings up the food values and gives you more zing in your life.  

In this series of workshops you will be learning how to take baby steps so you can build life long habits towards a healthier lifestyle.   This Workshop consist of four (4) Saturdays.  I encourage you to bring your immediate family members because learning together creates a better support system.  Through having a better family support system, this in-turn makes your healthier lifestyle changes more successful.  

Topics Included in the class

1.  Transitioning Into Better Health 

2.  Reading Labels

3.  Food Allergies

4.  Exercise

5.  Food Additives To Avoid 

Costs:  $80.00 per family for all four classes or $25.00 per class. Preregistration is required as space is limited.

Class Dates Are:

February 16th

February 23rd

March 2nd

March 9th  

Healthful Kitchen: 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/transition-nutrition-healthful-kitchen?xg_source=activity

Nutritional Journey Video: 

http://mcminnvillehealthdefense.ning.com/video/mcminnville-moutain-warrior-kung-fu-martial-arts-mcminnville

Seven Habits Of Mindful Eating: 

http://mcminnvillehealthdefense.ning.com/video/mindful-eating

Take Soy, corn and canola out of your diet: 

http://mcminnvillehealthdefense.ning.com/video/health-defense-no-corn-soy-or-canola

How To Have A Healthful Kitchen -Getting Rid Of Harmful Items and Adding The Essentials

Things To Get Out Of Your Kitchen:

1.  Bleached white flour

2.  Refined Sugar

3.  All shortenings

4  All vegetable oil and canola oil

5. Minute rice

6.  Instant potatoes

7.  Maraschino cherries  the are loaded with harmful preservatives  

8.  Any product that has BHA BHT

9.  Any product that has hydrogenated oil 

10.  Fruits canned with sugar syrup, including applesauce that was sugar in it

11.  ALL synthetic sweeteners and products sweetened with them

12.  All sugared dry cereals, sugared oatmeal, sugared breakfast bars, etc...

13.  Non organic peanut butter,  or no peanut butter (peanut butter is hard on kids digestion)

14.  All candy made with refined sugar

15.  Commercial breads that are loaded with emulsifiers and preservatives

16.  Refined table salt

17. All soda, and fruit juice 

18.  Fake maple syrup, such as log cabin brand

19.  Remove all  potato chips, corn-chips, crackers that have sweetners in them

20.  Remove all non organic condiments 

Items to start stalking in your kitchen: 

1.   Raw honey.  If you can find a bee keeper that does not feed his bees corn syrup

2.   Raw sugar

3.   Real maple syrup 

4.   Spelt flour, organic white flour,  whole wheat flour OR gluten free options

5.   Cocoa powder, carob flour 

6.   Sesame oil, toasted

7.   Nutritional yeast or sometimes called brewer's yeast

8.   Sesame seeds, sunflower seeds, pumpkin seeds

9.    Walnuts, almonds, cashews, brazil nuts, macadamia

10.   Organic dried fruits

11.  Kelp

12.  Sea salt

13. Unsweetened coconut

14.  Seeds for sprouting (wheat, rye, oat, mung beans, lentils)

15.  Different organic vinegar's

16.  Spices, lots of varieties

17.  Chia seeds

18.  Yeast 

  A Few Basic Kitchen Items To Add Or Get Rid Off : 

1.  Get rid of aluminum pots,Teflon and any of the new plastic or silicon cookware 

2.  Use stainless steel, class, stone, copper or cast iron 

3.  Gallon glass jars (these are good for soaking nuts and seeds)

5.  Sprouting equipment of choice 

6.  Different size bowls to mix food items in 

7.  Quart size jars to store nuts in and special seed mixes 

8.  A variety  of cookbooks: raw, gluten free, paleo, veggies, vegetarian, sprouting, baking, organic etc. 

Anti-Inflammatory organic breakfast for my husband. Collard greens, kale, celery, onions, 2 tbs. fresh grated ginger, 2 cloves of raw garlic grated, 1 tbs. powdered turmeric, sesame seed oil, coconut milk and our own organic chicken eggs. Immune system supporters are fireside cider mixed with honey and spring water and 2 Tbs. of homemade elderberry syrup.

Herbal First Aid Basics 

It is always a great idea to take a First Aid/CPR class.  Contact your local fire department for a class or go to www.redcross.org and look for a class in your area. 

Red Cross first-aid training teaches that before you do anything, assess the situation as a whole. Then assess your level of ability to handle it.  If it is beyond the scope of your strength, ability, or training, do what you can to stop any imminent dangers that may cause more harm, then go for help. The same holds true at home.  Step back and calmly view the situation before embarking on any treatment.  

A great first aid kit, would handle more than just cuts and scrapes. Ideally, I would not include any chemical preparations. For me the medicines would be all-natural, potent and effective.  Please keep in mind if there are some things you need to add to this please do.

OBSERVE THE FIRST RULE OF FIRST AID

You are assembling your home medicine chest with the hope that you'll never use it....It is your homemade insurance policy.  However the chances are good that you may have to use it, and before you do, be sure to heed the first rule of herbal medicine.  Written down by Hippocrates thirty-five hundred years ago, its truth is universally recognized.  

"FIRST DO NO HARM"  

Factors Affecting What's In Your Family's Medicine Chest 

Ages of members

Personal health needs

Personal goals and temperaments

Lifestyle demands 

Access to herbs 

Travel requirements and interests 

While there are specialty preparations you'll want to have handy tailored for you/roomates/neighbors and your family's particular health needs, there are a few standard items that are useful to have in almost any herbal medicine chest.  

My Personal Favorites: 

1.  Bach Flower Essence/Rescue Remedy: The Rescue Remedy Flower essence  deals with emergencies and crises.   It can be used for  any stressful situation, from last-minute exam or interview nerves, to the aftermath of an accident or bad news. Rescue Remedy  helps you relax, get focused and calm.  

2. Activated Charcoal:  is a potent natural treatment used to trap toxins and chemicals in the body, allowing them to be flushed out so the body doesn't reabsorb them.

Activated charcoal is estimated to reduce absorption of poisonous substances up to 60%.

It works by absorbing chemicals, thus reducing their toxicity (poisonous nature), through the entire length of the stomach and small and large intestines (GI tract).

Activated charcoal itself is a fine, black powder that is odorless, tasteless, and nontoxic.

Activated charcoal is often given after the stomach is pumped (gastric lavage). Gastric lavage is only effective immediately after swallowing a toxic substance (within about one-half hour) and does not have effects that reach beyond the stomach as activated charcoal does.

I have used activated charcoal for nausea from Giardia and it works great.   Also Activated charcoal can be  used as a poultice for infections.   Activated Charcoal Poultice: http://www.charcoalremedies.com/how_to_make_a_charcoal_poultice

3.  Oregon Grape Root UPS (untied plant savers):  Exceptional anti-inflammatory, antiseptic, and antiviral properties.  Works great for treating skin conditions, like eczema and psoriasis.  A decoction made from the root helps with poor digestion and as a tonic for the liver.   I've had great results using it for fighting systemic infections, cleaning wounds and as topical wash for external infections.

4.  Echinacea UPS:  Immune system booster, first sign infection fighter, boils, venomous bites, abscesses, clean wounds, colds and flu. 

5.  Pine: antiseptic, astringent, anti-inflammatory and antibacterial.  Treat wounds – apply it to cuts like you would super glue.  Follow first-aid protocol for cleaning/flushing first.  Stop bleeding – apply a soft glob (heat if necessary) to help stop bleeding.  Treat skin rashes and eczema with ointments,tinctures, and salves. For tinctures, use 190 proof Everclear since resin won’t dissolve with watered down alcohols.  Use the tincture for  colds, coughs, and bronchitis. Chew softer sap straight off the tree like a gum for sore throats and colds.   More information on Pine:  http://www.susunweed.com/Article_Pine-Keeps-You-Fine.htm

6.  Garlic:  Kills parasites, lung ailments, antibacterial, antiviral and antifungal 

7.  Calendula:  Promotes cell repair, antiseptic (prevents infection from occurring in injuries) anti-inflammatory and antimicrobial. Use for bruises, burns, sores, skin ulcers and as a tea wash. 

8.  Lavender Essential Oil:  To clean wounds 

9.  Plantain:  Soothing, drawing herb.  Use as poultice/spit poultice for bee stings, bug bites, blood poisoning and skin irritations.  Spit Poultice:

 http://crabappleherbs.com/blog/2007/06/30/herbs-for-irritated-skin-spit-poultices/

10.  Yarrow:  Fights bacteria, helping to cure simple infections. Poultice or a tea wash for deep cuts and slow healing wounds.    I have used this herb for very serious infections and it worked great!  Aid in healing skin conditions and is anti-inflammatory

11.  Comfrey:  For treating torn ligaments, strains, bruises and any injury to the bones or joints.  

12.  Elderberry:  Immune enhancing properties and  is a good preventive.  This herb rocks! 

13.  Honey:  Powerful antibacterial properties.   Pure honey literally sucks the moisture out of bacteria, effectively killing them while leaving you unharmed.   Applied straight it heals external ulcers, wound and cold sores.  Apply to burns.  Other techniques using honey, blend equal amounts honey and tincture, or mix equal amounts of freshly chopped herb and honey let rest for twenty minutes then apply as needed.   

Herbal First Aid Kit: 

1.  Comfrey Calendula/Injured Healing Salve:  Clean wound first.  Use on minor cuts and scraps.  Moisturizes dry skin. With calendula’s antimicrobial and anti-inflammatory properties and comfrey’s ability to help heal wounds, this salve is perfect for minor cuts and scrapes.

2.  Lip Balm:  Dehydration  

3.  Valerian Tincture:  Helps with stressful situations, frazzled nerves and sleep. The sedative properties of valerian make it useful for relieving anxiety, insomnia and tension; it may also provide mild pain relief.

4.  Dried Yarrow:   anti-bacterial, styptic( a substance capable of stopping bleeding when applied to a wound), circulatory stimulant, diaphoretic, astringent, anti-microbial, bitter, anti-inflammatory, for wounds, fevers, colds, flu, insect repellent stopping bleeding, varicose veins, hemorrhoids, cystitis. It is especially good for deep, clean cuts. Bruises, too. It’s one of the best herbs to stop bleeding.  Use with caution if you are allergic to ragweed. Its use is not recommended while pregnant.  

5.  Lavender Essential Oil:   disinfects cuts and scrapes. Can use for an eye compress. Multi-purpose lavender has sedative, anti-inflammatory and antiseptic properties. It’s helpful for anxiety, insomnia, headaches, wounds and burns. Most people can tolerate lavender essential oil applied directly to the skin, or apply to a cotton ball and apply to the area dabbing with the cotton ball.  Headaches (place cold compress on forehead)  and inflamation make a cold compress:  Ice water, soak cloth add 4 to 5 drops lavender essential.  Toothache, muscle aches make a warm compress. 

6.  Peppermint Tea Bags:  Heart burn and gas. Peppermint soothes an upset stomach, eases congestion from the common cold and curbs itching from insect bites.  For some people peppermint tea may aggravate heartburn.

7.  Chamomile Tea Bags:  Ease nausea, helps with anxiety and pink eye.Gentle enough for children, chamomile tea promotes relaxation, relieves indigestion and, applied topically, soothes skin irritations.

8.  Slippery Elm Lozenges:  Sore throat 

9.  Echinacea Tincture:  Take when you feel something coming on, helps boosts immune system. 

10.  Wormwood Tincture:  Food poisoning, parasites. The tincture is recommended for gastritis, , fever, flu, pneumonia, intoxications and infections with Giardia.      Do not ingest in large amounts and for extended periods of time. Not to be used while pregnant. More information on wormwood: http://www.herbs2000.com/herbs/herbs_wormwood.htm

11.  Yarrow Tincture:  Disinfects, helps to relieve cold and flu symptoms, brings down fevers, can use to make a bug spray. Use with caution if you are allergic to ragweed. Its use is not recommended while pregnant.  More information on Yarrow:  http://www.herbs2000.com/herbs/herbs_yarrow.htm

12.  Tea Tree Oil:  Use on herpes, cold sores, disinfectant for abrasions.  

13.  Arnica Homeopathic 30C:  Use Immediately, helps with bumps and bruises   Helps reduce inflammation from injuries  

14.  Bach Rescue Remedy:  Helps settle nerves after an accident 

15.  Small Bag Bentonite Clay:  Poison oak, bug bites, can take a little for diarrhea  With drying and drawing properties, clay is useful for healing skin rashes and insect bites. Store in a small plastic container.

16.   Ginger capsules, tea bags and crystallized ginger: The antispasmodic and gas-relieving properties of ginger (Zingiber officinale) soothe digestive upsets. Ginger also has been proven to relieve motion sickness better than Dramamine, the conventional drug treatment. 

17.  Witch hazel extract: Distilled witch hazel (Hamamelis virginiana) has mild astringent, antiseptic and anti-inflammatory properties, making it useful for insect bites and skin irritations. It’s also an excellent base for diluting essential oils for a variety of simple, topical herbal first-aid remedies. Do not take it internally.

18.  Aloe vera gel: Cooling and healing, aloe vera (Aloe vera) soothes the inflammation of sunburn and common kitchen scalds and burns.

19.  Eucalyptus essential oil: A potent antibiotic and antiviral, eucalyptus (Eucalyptus globulus) is excellent for treating colds, flus and sinus infections when used as a steam inhalation. Dilute with oil or witch hazel extract before applying to the skin, and do not take internally.

20.  Goldenseal capsules or powder or Oregon Grape(Oregon grape may be used as an effective substitute for the goldenseal) : A powerful antimicrobial, goldenseal (Hydrastis canadensis) is effective against a variety of microorganisms that cause traveler’s diarrhea. The powder has antiseptic properties and can be sprinkled onto cuts or wounds to stop bleeding. Do not take goldenseal internally during pregnancy. Oregon grape is a great substitute for Goldenseal and considering goldenseal in on the endangered plant list you might want to look into using oregon grape . Information on Oregon Grape:  http://www.herbs2000.com/herbs/herbs_oregon_grape.htm

21.  Arnica oil: Arnica (Arnica montana) flowers have anti-inflammatory and circulation-stimulating properties; the gel or cream is excellent for sore muscles, sprains, strains and bruises. Do not apply arnica to broken skin.

22.  Cayenne:  Stops bleeding 

23.   Chaparro:   Gastroenteritis, giardia, parasites, fungal infections and where to purchase it:  http://www.desertortoisebotanicals.com/products/chaparro-amargosa-tincture/

Additional First-Aid Essentials

• Adhesive bandage strips: Various sizes, including butterfly closure bandages.

• Bandage materials: Sterile gauze pads, a roll of gauze, adhesive bandage tape.

• Elastic bandage: For sprains or strains.

• Electrolyte replacement: Powdered drink packets such as Emergen-C.

• Moleskin: Blister treatment.

• Scissors: Small pair for cutting bandages, adhesive tape, moleskin.

• Thermometer: Instant-read type.

• Tweezers: For removing ticks and splinters.

* Cotton Balls 

*Small Flash light

* Ice Pack

*Small tissue packs 

*Latex gloves

*syringe

Quick Natural Remedies for Common Conditions

Anxiety: 
• Drink chamomile tea, 3 cups a day.
• Take valerian tincture, 1⁄2 to 1 teaspoon up to 3 times daily.
• Take a bath with 10 drops of lavender essential oil or place a drop of lavender oil on a tissue and inhale as desired. 

Blisters: 
• To dry a blister, soak a gauze pad in witch hazel, lay it over the blister and cover with an adhesive bandage. After blister has broken, wash with a mixture of echinacea tincture diluted with an equal part of water. Finally, apply calendula-comfrey salve and cover with an adhesive bandage.

Bruises: 

*Chamomile, Lavender and St. Johns Wort
• Immediately apply ice to relieve pain and swelling.
• Take Arnica Homeopathic, follow instructions on the bottle

* Apply salve or Arnica Oil  

Burns: 
• Immediately immerse the affected area in cold water until the burning sensation subsides. Then apply aloe vera gel mixed with lavender essential oil (5 drops of lavender oil mixed with 1 tablespoon of aloe vera gel).
• For sunburn, soak in a cool bath with 10 drops of lavender essential oil.

Colds and Flus: 
• Take 1 dropperful of echinacea tincture four times a day until symptoms subside.
• Take 1 dropperful of elderberry extract four times a day until symptoms subside.
• To relieve soothe a sore throat, slippery elm lozenge.
• To ease congestion, add 2 drops each of eucalyptus and peppermint essential oils to hot water; inhale the steam vapors.

Wounds:

• Add 1 dropperful of echinacea extract to 1⁄2 cup of water as an antiseptic wash.
• To stop bleeding, sprinkle cayenne directly into the wound and apply pressure with a clean cloth.
• Apply a salve made from calendula-comfrey — only after a scab has formed, to prevent trapping bacteria.

Diarrhea: 
• Replenish lost fluids and soothe the digestive tract with chamomile or ginger tea.
• For diarrhea caused by infectious microorganisms, take 1 capsule of goldenseal three times daily for up to two weeks.
• To boost immunity and fight infection, take 1 dropperful of echinacea four times daily.

Headache: 
• Drink chamomile tea as often as desired.
• For more severe headaches, take 1⁄2 to 1 teaspoon of valerian root extract; repeat every two hours until pain abates.
• Take a warm bath with 10 drops of lavender essential oil.
• Massage 2 drops of diluted peppermint essential oil onto temples, forehead and neck. Keep away from eyes.

Indigestion: 
• Sip warm chamomile, peppermint or ginger tea.
• Chew on a piece of crystallized (candied) ginger.

Insect bites and stings:
• Cleanse the bite with echinacea extract.
• Apply a drop of undiluted peppermint or lavender oil to relieve itching and as an antiseptic.
• Mix clay with enough water to make a paste, and apply to the bites to relieve itching and draw out toxins.

Insomnia: 
• Drink a cup of warm chamomile tea.
• For stronger sedative action, take up to 1 teaspoon of valerian tincture before bed.
• Take a warm bath with 10 drops of lavender essential oil.

Nausea: 

• Take 1 to 2 capsules of dried ginger every 15 minutes until symptoms abate.
• To prevent motion sickness, take 6 to 8 capsules of powdered ginger about 45 minutes before departing.
• To calm a queasy stomach, chew on a piece of crystallized ginger.

Poison oak/ivy: 
• Immediately wash the affected area thoroughly with soap and cool water, or sponge with alcohol to remove the oily resin.
• If a rash occurs, make a paste out of the  Bentonite clay

* Apply Dr. Kloss liniment with a cotton ball

Strains and sprains:
• Immediately elevate and apply an ice pack to the affected area to reduce swelling and inflammation. After 24 hours, apply hot compresses to increase circulation and speed healing.
• Apply arnica oil or salve to the affected area three times daily. 

Toothache

*Echinacea tincture, spilanthes tincture, plantain leaves mixed with salt and clove essential oil and more information on toothaches:  http://learningherbs.com/remedies-recipes/toothache-remedy/

Liniment:

A liniment is an herbal preparation made by infusing herbs in rubbing or grain alcohol. The liniment will be applied to the skin and the alcohol will evaporate rapidly allowing the herbs to penetrate quickly to accomplish such actions as relieving sore muscles and increasing circulation.

Dr. Kloss Liniment:

http://frugallysustainable.com/2011/10/building-your-medicine-chest-herbal/

It is one of the most effective recipes for disinfecting wounds you could ever have on hand. However, this liniment is not only useful for disinfecting, it is highly beneficial in treating the following: all pains,insect bites,painful swellings,bruises,boils,skin eruptions of any kind (i.e. pimples, eczema, etc.)

How to Make the Herbal Kloss Liniment

-1 ounce Echinacea powder
-1 ounce goldenseal root powder
-2 ounces myrrh gum powder
-1/2 ounce cayenne pepper powder
Everclear or witch hazel to cover (approximately 1 quart)

Directions: In 1 quart glass jar combine all of the powders. Pour Everclear or witch hazel over herbal powders to fill jar, leaving 1-2 inch head space. Mix thoroughly. Place lid tightly on jar and let mixture stand in a warm location. Let jar stand for at least 4 weeks, shake well every day. After 4 weeks strain liniment well using a piece of cheesecloth and rebottle. Note: Be sure to clearly label For EXTERNAL USE ONLY.

Dosage: Apply the liniment every few minutes for an hour or two in acute instances. Otherwise, use freely until desired results are achieved.

Tips:

-I like to rebottle my liniment in 2-4 ounce spray bottle for ease of use.

-This liniment is so powerful it will stop a stye from developing on the eye. Simply apply to the exterior lid with a saturated q-tip until resolved. Take care not to get it in the eye.

- By applying the liniment to the temples, back of the neck, and to the forehead it can be used as an excellent remedy for a headache.

-Spray on to painful and swollen joints to relieve the symptoms of arthritis.

-Useful as a treatment for athlete’s foot. Apply frequently and saturate the affected area thoroughly.

Sore Muscle, Injury and Bruise Liniment

The smell of this liniment will remind you of blueberry pie

1 ounce (weight) of comfrey root (NOT powder) 

3/4 ounce valerian root (NOT powder) 

1/2 ounce calendula flowers (NOT powder) 

3/4 ounce cinnamon (powder) 

1/4 teaspoon cayenne (powder) 

Grain alcohol such as Everclear (available in liquor store in some states) OR Witch Hazel

Supplies: 

Quart Jar, strainer, cheese cloth, #4 coffee filter and filter holder

How to make herbal liniments:

• Weigh out the appropriate amount of each herb and put them into a quart jar.
• Pour  grain alcohol Everclear or Witch Hazel (preferred) over the herbs to fill the jar.
• Stir to release any bubbles, and put a lid on the jar.
• LABEL the jar.
• Stir or shake once each day for two weeks.
• Strain through cheese cloth, squeezing the herbs to extract as much liquid as possible.
• Pour into new jar through coffee filter to get out any extra particles.
• LABEL the jar you are storing the liniment in.

How to store your liniments:

Store the liniment in a spray bottle or small jar in your medicine cabinet. Be sure to label the jar with the words:“For External Use Only"

The  cayenne and cinnamon are warming herbs that will help increase circulation in the area affected.The valerian root will work to relax the muscles. The comfrey and calendula are soothing herbs that will help with healing bruises and injuries. This combination can also be helpful in easing the pain of arthritis.How to use the liniment is simply spray or rub this liniment on the affected area, allowing the alcohol to evaporate and the herbs to penetrate and do their work.

Poultices, Warm Compress or Cold Compress:

A compress is a way of applying herbal extracts directly to the skin to reduce the inflammation or promote healing.  Usually an infusion or decoction of the herb is prepared for use in the compress or simply hot or cold water can be used.  

Compress:  Soak a clean cloth or flannel in hot or cold water.  Place on affected area and hold firmly in place.  Use a towel or bandage to tie in place if kept on for long.   

Poultice:  A poultice acts in a similar way to a compress, but the herb itself is used, rather than just a liquid extact. Do not do if wounds are deep.  

Use fresh or dried herbs, quickly scalded with hot water and drained, or dry herbs that are brewed to make a very strong tea. Use twice the amount of herbs you would use for normal brewing, and infuse for 10 minutes.   Squeeze the herbs lightly while still almost hot to get the excess liquid out, spread on to a clean cloth and apply to the sore area. it can be a little messy, but the direct contact between herbs and skin is extremely soothing and effective, especially for painful joints or muscles and swellings of various origins.  You can use powdered herbs mixed with hot water into a thick paste.

Charcoal Poultice:

Mix 3 Tbs. with a little water to form a wet paste.  It needs to be moist but not crumbly or drippy.  Spread the paste on one half of a cloth or piece of guaze cut to fit the area.  When ready the cloth should be moist  and thoroughly saturated with the paste.  Then cover the paste by folding over the other half of the paper towel or cloth. Place the charcoal poultice on the affected body part making sure it completely covers the area.  If you can, cover the poultice with plastic or another cloth.  Plastic will keep the cloth from drying out.   If the charcoal dries out, it will not be able to drawing toxins or infection out.    Finish off by bandaging or taping the poultice securely in place.  Leave it on for several hours, or better yet, overnight.  After a few hours repeat if necessary.. 

Spit-Poultice:   http://crabappleherbs.com/blog/2007/06/30/herbs-for-irritated-skin-spit-poultices/

Herbal Wash:  Make a strong herbal brew and apply to the wound.  You can use tinctures diluted with warm water.  

Use common sense and seek additional assistance when necessary and if you or other persons are sensitive to any of the suggested remedies, don't use them...