Do you seem to catch every cold that goes around?

Or perhaps you get that one cold that just lingers on and on … until Spring?

Conventional wisdom says there’s not much you can do about this.  Colds happen.  Wash your hands, take cold medicine and get back to work!

Grandma would disagree.  And this is where things get interesting.  Because Grandma believed that what we eat is a huge factor in our health.  Literally, you are what you eat.  And that differs from our modern opinion that we can eat whatever we want and then take medication to “fix” us when we get sick.  And I’m not just talking about eating junk food, although that’s a big culprit.  Perhaps you don’t eat vegetables.  Or you eat completely fat-free and low-calorie.  Or you only eat a very limited diet.

I propose a new way to think about food.  Let’s eat food that nourishes us.  Nourishment.  That’s a nice word.  It sounds comforting, and cozy, and soothing and … tasty?  At least it sounds more appetizing than the latest scientific diet.

I’m suggesting this shift in thinking because I’ve done it myself, and it’s worked for me.  Rather than obsessing and calculating each meal, I have started to pay attention to my body and give it what it needs at that time.  Since making some simple changes, I have more energy and seem to catch colds less often.   My approach isn’t scientific, but it’s based on traditional wisdom, seasonality, and paying more attention to what foods work for my unique body, rather than the latest nutrition article.

And now I want to share this approach with you.

As you might know, I’m currently in school at the Institute for Integrative Nutrition to learn more about designing unique diet and lifestyle plans based on individual needs.  I’ve had such a positive change in my life through adjusting my diet, cooking more, and learning to make things myself – and I want to share all this good stuff with you!

This year I’ll be launching a series of workshops, online courses, and one-on-one programs to help you with all of the elements we cover on Vintage Savoir Faire: food, health, beauty and creativity.   Sneak previews and special pre-registration will be available through my mailing list – so if you’re not already a member, please sign up on the right side of the blog.

But back to what we can do immediately to avoid catching a cold this winter:

5 tips to boost your immune system and prevent winter colds

I can’t guarantee that you won’t get a cold this winter… but if you make these five changes, you should see improvements in your energy levels and notice that you don’t catch that ‘office bug’ quite so often.

1) Eat for the season:  This is straight out of our Indian Grandmothers’ Ayurvedic handbook – winter is cold and damp, so we need to eat foods that counteract that.  This means lots of warming foods like soups, casseroles and oatmeal.  It can also mean using warming spices in your cooking – things like pepper, ginger and cinnamon.

2) Eat some (healthy) fat at every meal: Eating some fat is essential for keeping you healthy and has a couple great side benefits.  In the winter, eating some fats will help keep your skin supple.    Eating fat also helps you stay full longer, so you’re more satisfied after you eat.  And, eating some healthy fat can help reduce sugar cravings (see #3).  What is healthy fat?  Cold pressed olive oil is the best one.  I also use some raw coconut oil.  And a few almonds or walnuts every day.

3) Eat less sugar.  First, sugar often causes mood swings – you feel great immediately after eating it, and then 2 hours later have a crash.  So you eat more sugar.  Fluctuating moods are not good for making you calm, low-stress and cold resistant!  Also, some studies suggest that sugar depresses the immune system.  You can (and probably will) eat sugar, just be aware of it, and try to eat less, especially if you feel like you are coming down with a cold!

4) Add some immune boosting herbs and spices:  Why not incorporate this elderberry cordial (perhaps as a hot toddy?) into your winter routine?  Other great winter herbs and spices are garlic and onions, ginger, cinnamon, cloves, and the Chinese herb astragalus.  It would be easy to get lots of wintery spices in a daily cup of Chai spice tea.

5) Keep your stress levels in check: We don’t need a study to tell us that this is true – we tend to get sick when we’re stressed out.  Stress has a real and direct effect on the immune system.  Don’t forget to take time to play this winter.  Exercise your creativity.  Learn a new skill.  Visit with a friend.  Take a hot bath.  Keeping your stress levels under control will go a long way to keeping you healthy.  Lots more stress busting tips here.

What do you eat to keep yourself healthy during the winter?  How do you nourish yourself through food? Share your tips here!

This is in stark contrast to my normal mode of life: an early morning wake-up bursting with ideas, followed by a full weekend in the kitchen making projects, notepad at the ready to capture ideas as they strike, and still not enough time to share all my exciting new discoveries with you!

So what’s the difference this time?

Jet lag.

I recently spent a week in the USA, and now several days later I’m sort-of adjusted back to London time… but mentally I’m just not here.  And worst of all, I’m heading back to the US again next weekend, so will go through this fun process yet again … two more times!

The more I travel, the more I realize that jet lag doesn’t just affect the quality of my sleep – it seems to throw off my entire day.  My normal morning creativeness has disappeared, and I feel mentally dull.  I need some kitchen remedies ASAP!

Here’s the plan.  I’m going to use myself as guinea pig and start testing some simple home remedies for jet lag.  Much like The Sleep Experiment, this isn’t scientific, but I really need some help!

What are your favorite remedies, tips & tricks for jet lag?  Leave them in the comments, by email or on twitter or facebook. 

Ready? Let’s get started…

What causes jet lag?

Jet lag is essentially a sleep disorder where your body clock is thrown off.  Normally your body clock operates on approximately a 24 hour cycle, which tells you when to wake up and when to go to bed.  When your body clock is confused by switching timezones, you might experience a whole set of symptoms including insomnia, fatigue, irritability, grogginess, headaches, mild depression and constipation.  The perfect way to start or end a vacation!

And now onto my jet lag home remedies…

Normally my first stop for home remedy research is my library of vintage books.  Unfortunately, jet lag is a thoroughly modern phenomenon.  When great-grandma took an Atlantic crossing by boat, she had several days to adjust to the new time zone during the journey.  Easy (aside from the seasickness, of course.)  So let’s look at some other options for simple home remedies for jet lag.

Herbs

Bartram’s Encyclopedia of Herbal Medicine recommends using herbs which help to reset the biological clock such as:

• Ginseg
• Garlic
• Gotu Kola
• Kola
• Capsicum

He also says that Ginseg is a melatonin stimulant.  I’m interested to try ginseg (boosts immunity, reduces stress, helps keep up energy) and garlic (great for the immune system).

On a personal note, I was thinking of adding:

• lemon balm which is a mild anti-depressant
• skullcap to calm my mind
• oats as a nerve restorative
• and possibly valerian to induce sleep.

My thoughts: You know how I love my herbal teas.  I’ll definitely try a few combinations to see if anything helps.  Any herbalists out there have recommendations?

Aromatherapy

•  Use two different sets of oils – one to revive you, and one to relax you before sleeping.
• Jet lag “wake up” mixture: geranium, grapefruit and rosemary.
• Jet lag “sleepy” mixture: lavender and sandalwood.
• My thoughts: I will definitely try this, I love essential oils because they’re so versatile and easy to use.  I’ll probably make a spray and a body oil. 

Supplements

• Melatonin:  Melatonin is “the hormone of darkness”.  Normally it’s secreted in your body in the evening, and tells your body to get ready for sleep.  The theory is that you can take a melatonin supplement (pill) 30 minutes before you want to go to bed, and it will give your body the boost of melatonin that is missing during jet lag.
• My thoughts: I am not very keen on taking pills, especially with hormones in them!  But I have heard such good things from friends about melatonin, I will give it a try this time.   Stay tuned for the results!  Have you tried melatonin? How did it work for you?

Lifestyle changes:

• No alcohol / caffeine on the airplane:  The theory here is that alcohol and caffeine are both dehydrating, and they can both disrupt your sleep.  So, avoid both on the plane, try to take a nap instead, and arrive at your destination hydrated and refreshed.
• My thoughts:  I really like a glass of wine on the airplane… I’m a bit jumpy during turbulence, and the alcohol definitely helps with that!  Not sure I’m ready to give that up yet.  But I will try limiting the alcohol, and drinking an extra amount of water!
• Keeping your home timezone on the trip:  This remedy involves keeping your home sleep/wake times during your trip.  It  works best on short trips when you’re in control of your schedule.  It also may involve waking up or going to bed REALLY early (or late), depending on your direction of travel.
• My thoughts: not practical for my upcoming trips where I have several scheduled events in the evenings!
• The anti-jet lag diet: This diet starts 3 days before you begin travel, and alternates feasting and fasting days to help your body prepare to reset the biological clock.  Hmmm… sounds kind of complicated?
• My thoughts: If my jet lag only lasts 4-5 days normally, not sure I want to inconvenience myself for 4 days before the flight and risk jet lag after.   Has anyone tried it?

One of my favorite results to come out of the Sleep Experiment so far is quick and easy, completely free, and doesn’t require specialty ingredients.

What is this wonder remedy?  Lighting.

In great-grandma’s day, we woke up with the sunrise.  We went to bed when it got dark.  In the summer, we stayed awake later (to work in the garden!), in the winter, we sat around the fire and went to bed early.

Daily cycles like these were the norm for thousands of years.  And then we invented electricity.  And suddenly bright lights, computer screens, laptops, iPads, blackberries, and televisions made our body completely confused.

Now, I love technology as much as (or probably more than) the next girl.  But it can get a bit out of control.  When the last thing I do at night is check my email on my iPhone (oh, and check the progress on a few of my game apps), I know it has gone too far.

Because even if I’m relaxed after my warm lavender bath and chamomile tea – when I just do one last check of my email, we all know what happens.  75% of the time that one last little peek at email uncovers a crisis at work, or warrants just a quick reply, and suddenly your brain is back in overdrive again, making your to-do list for the next day.  Not the best mental state to fall asleep!

So the initial, overwhelmingly positive, results from the sleep study show that adjusting your lighting and screen time has a HUGE impact on your quality of sleep.  Curious to try it yourself?  Read on.

If you want to really impact your sleep quality through lighting, you need to make some adjustments in three areas:  sunlight, evening light and screen time.

Sunlight

Getting some natural sunlight during the day can help reset your circadian rhythms.  If you can get this sunlight in the morning, even better!  If you live in a gray northern climate (like London!), you might want to get a SAD (Seasonal Affectiveness Disorder) light to use for a few minutes every morning.

Evening lighting

If you make only one adjustment – this should be it.  Starting 2 hours before you go to bed, dim the lights.  Dim all of the lights.  This puts your body into a more relaxed, winding down mode to get you ready for sleep.  Although it didn’t work for every reader, the results from this change alone have been amazingly positive.

“I usually remember staying awake for an hour or more each night, but in general I can’t remember anything past going to bed.”

“It felt like adjusting the lighting set the mood for sleep even before I was in bed so my mind was slowly starting to slow down and relax.”

Adjusting the lighting can also help get your entire family in ‘bedtime mode’.  Not having children, I haven’t tried this myself but love the idea!  One reader shares:

“Doing this simple thing really created a different atmosphere and I decided to try it throughout my house to see how it would affect my kids. My husband and I dimmed lighting after dinner, this is the perfect time of year to experiment with this as there are lights on our tree and decorating our house that create a soft glow. Everyone seemed to just naturally tone it down a bit when the lighting was lower.”

One reader even combined the lighting with some other lifestyle changes and saw improvements in her skin (as someone who likes to scrutinize her pores in the mirror I think I will be trying this tip too!):

“I started taking showers in the dark.  With the bathroom door open and the hall light on, I had just enough light to see by but the mirror was in shadow. I should mention that I have moderate-mild acne. I still wash my face (oil cleanse before the shower) but I don’t ‘worry’ at it, not because of will power but because my skin looked pretty good in the dim light! After this week I can reduce my label to very mild. I attribute this to more sleep, the castor oil treatment I’ve been using, and the dim light at night. I’ve always known that less is more for my skin, mbut I haven’t had the willpower to carry though before now!”

(If you’re curious about a “castor oil treatment” check out the oil cleansing method!)

Reduce screen time

I’ve written before about reducing digital overload in your life.  I’m addicted to my screens.  For years checking email was the first thing I did in the morning, and the last thing I did at night (ok, it still is, sometimes.  I’m working on it!)

Try shutting down all the screens (TV, computers, iPads, phones etc.) about an hour before bedtime.  What can you do for that hour?  Read.  Crochet.  Talk to your partner.  Read to your children.  Work on a puzzle.  Draw.  Write in your journal.  Have a cup of tea.  Listen to music.  Any activity that is relaxing and not too mentally intensive.

OK this is simple, but not easy.  It’s a big lifestyle change for many of us.  But reducing screen time has had great results:

“The no-screen-time thing was the lynchpin for me and I’ll be continuing it. I usually check my e-mail just before bed; consciously closing my laptop and not opening it at a certain time both calmed me down and the routine of it helped my body get ready for sleep.”

“At the beginning of the week I found it really hard to mentally turn off my mind chatter. I had decided to not use my computer at all after a set time because I do notice the lighting in the computer ( even when turned down to the lowest setting ) seems to affect my ability to sleep when I use it right before bed. So changing this habit was tricky and something I would like to keep trying …I am sure that will have a profound affect on my ability to sleep.”

Curious to try this yourself?  The sleep experiment is going to stay open for awhile to collect more results and experiences, so sign up today!

Have you noticed that lighting and screen time impacts your sleep?  Share your experiences in the comments!

Better sleep without medication!

That’s something a lot of us could use this time of year.  Or any time of year, really.

You know the feeling – laying awake in bed, willing yourself to fall asleep … then glancing at the clock and getting that panicky feeling “well if I fall asleep now I can get a good 5 hours…”, then 4 hours, then… Followed by the painful next day trying to be alert when you’re really exhausted!

I hear this complaint from so many people.  SO MANY.  If you don’t struggle with sleep, consider yourself very lucky.  At least in my 30′ish female demographic, sleep troubles are rampant.  (Although unfortunately I can’t help you if the cause of your sleep deficit is a small child… that is another blog altogether!)

Here at Vintage Savoir Faire we like to be healthy and balanced.  And we like low-cost, handmade solutions that really work.  So when faced with repeated questions about home remedies for better sleep – I took action and started The Sleep Experiment.  This 2 week experiment lets you test remedies at home and report back the results which I’ll share here.  These are just preliminary results – so if you have trouble sleeping some nights, sign up today!

And now onto the results.  Remember, the sleep experiment isn’t scientific, it’s just interested readers testing remedies and sharing their experiences.  So if you’re feeling curious about a remedy, give it a try yourself (and then report back the results to us!)

Easy Home Remedies for Better Sleep

1. Chamomile tea: if you haven’t noticed, I LOVE herbal teas, especially chamomile.  And not just for the taste – but because teas are gentle, safe remedies for a number of common ailments that we can use at home!  Check out my love affair with chamomile here.   The only thing with this remedy is that you’ll want to drink the tea about an hour before bed … because drinking a big mug of liquid right before bed might interrupt your sleep with toilet breaks!   One reader who tried this remedy said she slept much better than usual.  ”Definite improvement with staying asleep – I slept very well (quite unusual for me!). I only had one night where I didn’t sleep and had quite a lot on my mind that night. I would therefore conclude it helped me with mild sleep problems but isn’t strong enough to knock me out if I am particularly worried about something.”  Totally agreed.  Herbal teas are gentle remedies, so if you’re particularly stressed you might combine several remedies for a bigger effect.

2. Warm lavender bath before bed: Taking a warm bath (or shower) about an hour before bedtime is a great way to wind-down, relax yourself AND ease into a good night’s sleep.  Why?  Apparently the drop in body temperature makes you sleepy (so take a warm bath to raise your body temp, then after the bath your temp drops and you get sleepy!)  Steffie shared: “It feels relaxing, and indulgent, both of which I need right now.  The scents don’t bother my beloved, and they are cheap and easy. One other important bit (for me!) is that the warmth of the bath/shower also helps soak out the ache of the day, making me feel even more relaxed for bed.”

3.  Start a simple meditation routine: easy visualization and breathing exercises get you out of your head (and your worries) and bring you into the present moment.  Stopping that soundtrack of worries and to-do lists in your head lets you fall asleep more quickly.  Lissa who had never meditated before said that she fell asleep faster than usual, although she “remembers lying in bed” while trying to fall asleep – this makes sense because when you mediate, you become aware of where you are (rather than lost in your thoughts).   Your ability to meditate and the effectivness improves with time – so stick with it.   And it’s a useful skill, because meditation is also great for stress relief!

By far the most commonly tested remedy was chamomile tea – with positive results and the majority of people saying it was easy to use.

The one suggestion that no one tested – no one at all – was eliminating caffeine from your routine.  Scary, I know!  But would be really curious if someone is brave enough to try it.  After the first few days of detoxing, I think you would really notice a difference.  If anyone is up for the no-caffeine challenge, let me know!  I’ve just given up coffee myself as a test – so would love to share that experience with someone else!

The Sleep Experiment is going to continue to collect more results – so if you’re interested in testing these remedies and more yourself, please sign up here today!

Have trouble sleeping?  Wake up a lot during the night?  Don’t feel rested in the morning?  Join The Sleep Experiment here.

For two weeks, your fellow readers are going to test some simple kitchen remedies for better sleep.  Then they’ll report back the results and I’ll share them here on the blog!

Want to try it?  YOU choose the remedy that you want to try.  Try it in your own home for a week, and report back the results.  Then choose a different remedy for the second week.  That’s it.  Easy!

Click here now to sign up and get all of the instructions on how to participate!

I had an awful night of insomnia last week.  The worst ever.  Probably due to my giving up caffeine for several weeks, and then succumbing to delicious espresso in Italy last week.  Ok, not just one espresso… four of them.  (But they tasted so good!)  I was up all night staring at the ceiling, willing myself to go to sleep, with no luck.  I was not a pretty sight the next day.

Luckily I rarely have problems sleeping.  But after an informal poll of my friends, I found that getting enough sleep, and getting good quality sleep, is something a lot of women struggle with!

We’d all like to get a good night’s sleep without taking medication and without feeling groggy in the morning.  I think this is possible through simple home remedies and lifestyle changes – but which ones work the best?   I’m launching The Sleep Experiment to find out!

Click here to join the sleep experiment!

Let’s start with a fun exercise: Quick! List 3 things you could do to improve your health.

Ok.  Did your list include things like: eat more vegetables, eat less food, exercise, stop being stressed out, sleep more, take my vitamins?

Those are on my list too.  They’re probably on ALL of our lists.  See, we all know what we should do, but the tricky part is actually making the changes to DO those things.

So.  Back to the stress thing.

We all know that continual stress is bad for our health.  There are so many articles all over the internet about that.  Including this one just recently which emphasizes all the bad stuff about stress (that we already know, thank you!) and then offers the sage advice to find work-life balance, and avoid stressful situations.

Hmmm.

Those aren’t exactly the practical tips we had hoped for.  Why is it that so much “how to reduce stress” advice requires major life changes?  ”Quit your City job and move into a country cottage, while meditating 2 hours a day and becoming vegan!”

Since this is Vintage Savoir Faire, I’m all about finding time-tested solutions to modern problems.

So here are my favorite ways to reduce stress, without changing your life.

Make a mental note of your stress symptoms

I know I’m stressed out because I grind my teeth at night.  I also notice my breathing becomes shallow and my mind starts racing.  When it gets really bad, I wake up at 3AM and can’t fall back asleep, while my mind plays out the worst case scenario of every possible situation.

Your stress symptoms might be different.  But notice what they are.  And then notice when they happen.  Because sometimes you’re so stressed out, you don’t even know you’re stressed!  So if you can notice some of those symptoms, then you can take action to deal with them…

Get mindful.  See the big picture.

The first thing to do when you notice your stress symptoms is to get out of your head.   I’ll call this mindfulness.  Get out of your head and see yourself in the situation.  Get a bit of objective perspective.  Rather than being immersed in the situation, view it as an outsider.   See the bigger picture.  Breathe.

You probably want to practice this in advance.   A great way to do this is through some guided meditations, or just paying attention to your breathing.  Sometimes just taking a step back can lower your stress.

Mmmm, nice smells.

Keep a little vial of aromatherapy oil in your handbag.   Lavender, clary sage, orange, geranium and patchouli are traditionally used to reduce stress.  You can mix one or more with some almond oil to make a nice aromatherapy oil.  After you see the big picture for a few minutes, smell the oil or rub a bit on your neck and temples.   Is aromatherapy going to fix your stress?  No, but it will help you slow down, relax, and put things in perspective.

Talk to your friends.  Have a laugh.  Run around.

You can reduce your stress levels by talking with your friends.  But don’t just wallow in the stress and focus on it.  Talk about your feelings and then focus on strategies to make it better.  Bonus points if you can have a laugh about something.  Exercise also does wonders for stress levels.  If you’re in the middle of your workday, try getting outside for a few minutes and walking around the block.  Fresh air, a change of scenery and moving your body really helps.

Extremely stressed? In shock? Try some Rescue Remedy.

This is a bit woo-woo, but it works.  Flower essences are a mixture of brandy and water that capture the vibrational essences of flowers.  There is a brilliant one called Rescue Remedy which works in times of stress, shock or life changes.  Just 2-4 drops in water is all you need.  It really works for me.  Give it a try.

Nourish your nervous system.

You know that treating the symptoms of stress is just a bandaid.  Ultimately you need to identify and eliminate the causes of stress in your life.

But since we’re talking about simple strategies, it will be worthwhile to build up your nervous system so you can cope with stress more easily.

My favorite way to nourish the immune system is through herbal teas.  For these teas to be effective, you need to take them long-term – normally one cup per day for 2-3 months.  You might try chamomile, lemon balm, skullcap or oatstraw.  I like a blend of all four.  Mix up a big batch of the tea blend, and then it’s easy to make a cup every evening.

(And here comes the diet part.  If you can, eat more dark leafy greens.  They are alkalizing and calcium rich, both of which support the nervous system.)

How do you reduce stress in your life?  We all deal with it, and would love to hear your favorite tips for staying calm!

Our perception of health is broken. And we need to fix it immediately.

I recently read Crunchy Betty’s post about her bad experience in a hospital, and it pushed me over the edge.  I was going to hold out until next year to talk about this topic (when I have some great classes planned) – but I just can’t.  These issues are too important!

Something is seriously broken in our healthcare systems, but also, in the general public’s perception of “how to be healthy.”  I’m not a doctor.  Or a nutritionist.  I’ve just learned through experience that what I eat makes a HUGE difference into how I feel, my immune system, my energy level, and my happiness.

I can sum up my health philosophy like this:

1. Our bodies WANT to be healthy.  Health is our natural state.  Our bodies tend towards health when they are given the right foods & conditions.  Our bodies know how to heal themselves, we just need to give them the right environment.
2. Food IS medicine.  What we eat is absorbed into our bodies and provides energy and nutrition to keep us alive and functioning at peak.  I am constantly saddened that people eat such poor diets – full of processed, “fake” foods, drink lots of diet soda (if it doesn’t have calories, it must be healthy, right?), need coffee, sugar, caffeine and alcohol to get through the day and then expect to have perfect health because they take vitamin pills.  Really?  Calories and fat are not what we need to worry about – high quality, nutritious, balanced foods are what feeds our body and keeps us healthy.  I’m thrilled to see this concept is becoming more mainstream now – there’s even a TV show called The Food Hospital here in the UK about it!
3. But it’s not just about the food.  Food is a key element of health.  But we can’t be happy and healthy eating a perfect diet if we’re in a bad relationship, working 80 hours per week at a job that’s boring, never see our friends and are not sleeping well because of stress.  A good diet is only one part of health.  We need to take a holistic view and get everything into alignment.  We all know that life is more than a job or checking off each item on the to-do list.  But making the necessary changes is tough.  We need some balance, and that includes relationships, career, hobbies/creative pursuits, exercise and spirituality.

You might have noticed that I’m a little bit crazy about using herbs for health.

Especially normal, everyday herbs and plants.  Herbs and plants that probably grow where you live.  Plants that your great-grandma would have recognized and used in the days before corner pharmacies.

Have you ever had a cup of chamomile tea to relax?  Or peppermint tea to soothe your stomach?  That’s the kind of herbal medicine I’m talking about.  Gentle, safe, effective, non-scary and simple.

There are lots of common herbs and plants that we can use to support our health and treat minor ailments.  And you don’t have to study for years to use them.  It’s as simple as keeping a few containers of herbs on hand, and making tea.

So let’s channel our inner wise-women and put together a basic kitchen apothecary of versatile herbal remedies!

Where can I get herbs?

I suggest buying loose, dried herbs at a herbal supply shop (Check out Neals Yard Remedies in the UK, or Mountain Rose Herbs in the USA).  Buying herbs like usually means they are fresher (or at least have a use-by date), they look like the actual plant, and you can make your own tea blends.  Store the herbs in jars and attach a nice label.  Practical AND stylish.

Second best is buying tea bags of the herbs.  If you’ve ever looked in a tea bag, the herbs are really crushed up and you’re never sure how old they are.   But they work in a pinch.

Get mega extra credit if you grow your own herbs and dry them!  I don’t even do this, but Grandma would really approve!

How do I use herbs for health?

Make them into herbal tea!  You can use a single herb or make herbal tea blends.  Herbal tea is gentle, soothing and has an added benefit of getting you to drink more water!

If you’re dealing with a chronic condition, drink 1-2 cups per day.  If it’s acute (you’re really stressed out, or coming down with a cold), drink smaller amounts of tea more frequently (maybe sip on some tea throughout the day, 3-6 cups per day?)

Ooh I love this idea!  How can I learn more?

Check out my favorite resources page.  I especially recommend Rosemary Gladstar’s book – it’s brilliant!  Also check out the kitchen remedies section of this site for previous projects.

Ok I’m ready! Let’s stock the apothecary…

Chamomile – digestive and inflammatory conditions, reduces stress, encourages relaxation.  I wrote a whole post on chamomile here.

Peppermint – digestive conditions (gas, nausea, cramps, IBS), colds, flu, headaches, migranes.  It’s also used to induce sweating and reduce fever.  And it tastes great!

Lemon Balm – “Makes the heart merry.  Quiets the heart and overactive mind.”  Anxiety, tension headache, insomnia, bloating, gas … and Seasonal Affectiveness Disorder (SAD).  One of my favorites.  Tastes great too.

Rose – Include rose if you like the fragrance/flavor.  Although rose doesn’t have a modern medicinal usage, it was traditionally used to soothe the heart and emotional pains – especially when dealing with loss of bereavement.  I like to include it in relaxing, uplifting teas.

Sage – Astringent and anti-microbial – sage is your go-to herb for sore throats!  Also useful for menopausal symptoms, poor memory, stress and anxiety.

Thyme – Brilliant for respiratory infections!  Ear, nose and throat problems like colds, congestion and coughs.  If you have a cold, try thyme tea with lemon and honey.

Extra Credit: Skullcap – Here’s one you probably haven’t heard of before, but Skullcap is one of my favorites.  It’s used as a nerve tonic and is great for helping anxiety and nervous exhaustion, disturbed sleep and headaches.  I also find it quiets the ‘runaway’ mind (or ‘monkey mind’, if you have studied yoga).  I used this a lot before I discovered mindfulness through everyday activities.

Do you use herbal teas to treat everyday ailments? What are your favorites? 

I’d love to hear how you got over your fear of using herbs … or if you haven’t yet, what stops you??

And it’s autumn.  It’s chilly and dry.  I can feel winter right around the corner, even through these last lingering days of sunshine.

During these ‘transition’ seasons of spring and fall, I think more about self care.  Especially this time of year, when I know the stress and busyness of the winter holidays is right around the corner, along with shorter, darker days, cold temperatures and lots of cold and flu germs.

So rather than stumbling into winter unprepared, this year I decided to spend a little time easing myself into the colder weather.  Here are five of my favorite tips.

5 Simple Self-Care Tips for Autumn

1.  Make some echinachea tincture or elderberry syrup.  Both are brilliant immune system boosters and help fight cold & flu.    Echinacea tincture is an immune system booster and should be used frequently at the first sign of a cold.   Elderberry syrup is more supportive of the immune system and can be taken throughout the winter as a preventative.  Plus elderberry syrup is DELICIOUS.  Pour it over desserts or yogurt, drink it in sparkling water or make a nice hot toddy.  Yum.  Make some now so they’re on hand when you need them.

2.  Add more warming foods to your diet.  To counteract the dry, windy, cold climate of autumn, start adding more warming, comforting foods to your daily diet.  Try vegetable soups for lunch or a bowl of oatmeal for breakfast.

3.  Add some oil to your skincare routine.  Switch up your skin care routine to counteract dryness.  And I’m not just talking about your face.  Using a soothing body oil after your bath or shower will help nourish your skin and relieve dryness.  I like to make my own by just adding essential oils to some almond oil.  You could also try chili-mustard oil for your feet or the Oil Cleansing Method on your face.

4.  Take a mini-retreat.  In the West we tend to reflect on our lives only around the new year.  This year, try doing a mini-retreat to reflect on your life and set new goals during the seasonal transitions.  Summer is typically hot, active and creative.  Autumn is a season for reflecting, refining and selecting – what activities  do you want to keep in your life, and which need to go?  How is life working for you at the moment? What needs to change? What do you want to create next?  Spend an hour reflecting on your life as it is now – and selecting a few simple changes to make before the hectic holiday season begins.

5.  Cook with more warming herbs.  Now is the time to start cooking with warming and immune-boosting herbs.  Traditionally, thyme, sage and rosemary are great for boosting the immune system and helping to clear up colds.  (And it just so happens those herbs are found in lots of warm, comforting Autumn recipes!  Clever!)  Also, try using more ginger and chili which are both very warming.  If you need a boost, try drinking some hot honey, lemon and ginger throughout the day (you can also add a splash of brandy, if you like that sort of thing … I do!)

Want more information about transitioning into Autumn?  Read my article on transitioning into Autumn in the latest issue of Joie magazine online.

How do you get ready for the colder weather?  Share your tips in the comments!

Are you curious about making home remedies but a little nervous about actually using one?   Here’s a simple home remedy for children’s coughs & colds.  All you need is an onion, and granulated sugar.  Et voila! Overnight it turns into onion cough syrup.

I learned about this remedy in my herbal medicine class.  It’s a classic children’s remedy for coughs which has been used for generations…but which I can’t find much about in books or on the internet!

Whenever I meet an older person I always ask them “What did your mother do when you were sick?  What kind of foods did she make?”   Unfortunately, more often than not, nothing comes to mind.  Soon after learning about this cough syrup recipe, we mentioned it to my grandmother.  Suddenly, you could see a memory flooding back.  She had clear memories of her own mother making and using this syrup on her when she was a child.

Brilliant moments of vintage wisdom like this always make me think of how many wonderful remedies, skills & tips that we’ve lost as a society.  Some remedies which would still be really effective (and inexpensive, healthy, simple to make and easy on the environment.)

Reminders like this just strengthen my resolve to learn (and teach!) as much as I can about good food, home remedies and making stuff ourselves!!

Why would onions help a cough or cold?

Garlic and onions are well known for strengthening the immune system, as well as being brilliant natural antibiotics, anti-inflammatories and expectorants.

Garlic is the most effective.  I would really encourage everyone to eat more garlic during the winter months, and especially if you feel run-down or catch a cold.  (You might want to make some homemade chicken stock and add lots of garlic.  OK your breath might smell, but you’re not going to be smooching anyone when you have a cold, right??)

Onions are a gentler form of some of the active components in garlic.  So onions are more suitable for children, the elderly, people who need a gentler remedy or for anyone who isn’t crazy about garlic!

How do I use onion syrup?

This onion syrup is traditionally used as a childrens cough syrup.  Simply give a spoonful as often as needed to stop coughing (1-2 spoonfuls per hour, if needed).

You MUST use this syrup fresh.  It is ready in 6-8 hours (overnight), so just make some fresh every 2 days.

How does it taste?

I made this syrup myself last week when I caught a cold on a plane flight.  I was eating it for a whole day and thought it tasted lovely and sweet.

A few hours later my nose unblocked.

Then I realized, wow, this really smells of onions!

So, my advice is:

If your child has a stuffed up nose, take the syrup straight.

If they can still smell (and taste), you might want to have them hold their noses as they eat it.

My mother had my 3 year old nephew hold his nose while taking the syrup and he thought it was fun and tasted yummy.  My 5 year old niece went for a straight spoonful and wasn’t too happy about it.  Experiment and see what works.

How to make Onion Cough Syrup

You need:

1 onion

granulated sugar

a container with a lid, which fits the onion

Find a container that fits the onion

Peel and slice the onion

Layer sugar and onion slices in the jar.  Top with more sugar.  Cover.

Let it sit overnight on the countertop (6-8 hours).  Pretty soon you’ll see liquid in the jar.

Layers of onion and sugar. Make sure to close the jar!

Take a spoonful of this liquid as needed for coughs & colds.

Store the extra syrup in the fridge for one day.  Make fresh syrup every 1-2 days.

Have you ever tried onion cough syrup?  What other family remedies for coughs & colds do you know??

Ooooh a tincture.  Stay with me here – don’t freak out and click away.

Yes, I know tincture sounds like a scary word.  It seems to come from the same medical era as bloodletting and leeches.  But trust me on this one.  Echinacea tincture just might change your life this winter.

So since you’re freaking out, let’s talk about the benefits right up front.  WHY would you want to do this project?

Because echinacea is traditionally used as a cold and flu herb, and through stimulating the immune system, it decreases the chance of coming down with a cold.

It’s one of my favorite winter remedies along with elderberry cordial and hot honey, lemon & ginger.

I also love this project because it’s super easy AND saves you money.  Here in the UK, you can buy a teensy bottle of echinacea tincture for about £10 (that’s about $15 US).  Or you could make a massive amount of your own echinacea tincture for a fraction of the cost.

Plus, making a tincture just sounds so… vintage.

What is a tincture?

A tincture is just an herbal extract in alcohol.  When we’re using herbs for health, the two most common uses are to extract the herb in water (aka, herbal tea), or in alcohol as a tincture.  That’s all a tincture is – herbs and vodka.

What is echinacea?

Echinacea is a gorgeous purple coneflower.    But for tincture making we usually use the root (like in the above photo).  According to Bartram, echinacea “exerts an antiviral effect by stimulating an immune response.  [It] raises white blood cell count and increases the body’s inherent powers of resistance.”

Echinacea is used for all sorts of wintery ailments and symptoms but especially colds, flus and sore throats.  But the key is that you have to start early.  You need to take echinacea at the very first sign of a cold, and take it frequently.  This isn’t a remedy you can take one time in the morning.  You need to carry the little bottle of echinacea tincture with you and take it regularly.

Does echinacea really work?

As with all herbal remedies, there are conflicting reports about whether echinacea works or not.  My personal belief is that if something is a traditional remedy and still widely used today, it is at least worth considering  that it might work.  And in my personal experience, I have found echinacea really does work to stop a cold in it’s tracks … if you start taking it at that very first little scratchy throat (or whatever your ‘cold sign’ is).  I’ve found it works at least as well or better than all of the herbal/homeopathic cold remedies in the drugstore!

How much echinacea tincture do I take?

Tinctures are much stronger than herbal tea, so just a little will be effective!  In general with herbal remedies, it’s better to take small amounts frequently.

Listen to your body, but a good guideline is 1/2 tsp or 1 dropper full every hour for the first day of a cold.  After the first day, you can take it every 2 hours.

Rosemary Gladstar also mentions that the effectiveness will decrease with continued use, so she recommends taking it for 5 days, then take 2 days off, and start again if needed.  (Although if you still have a cold after 7 days it’s probably best to visit your doctor!)

How do I take echinacea tincture?

I’ll be the first to admit, this stuff does not taste good.   The typical way to take a tincture is to put the dose it in a small glass of water and drink it down like a shot!

Ok let’s make some echinacea tincture!

As with all herbal remedy projects, use your common sense.  If you have any underlying medical conditions or allergies, you should talk to your doctor or a qualified herbalist first.  Always start with a very tiny dose first and see how your body responds.  Echinacea is widely known as a safe herb to use, but everyone’s situation is different and I’m not a professional!

Here’s how to make echinacea tincture:

You need:

• A clean jar with lid
• dried echinacea root – (Don’t know where to buy it? In the UK I recommend Baldwins or Neals Yard Remedies and in the US try Mountain Rose Herbs.  Buy the dried root of echinacea purpurea.)
• vodka (40 proof / 80% alcohol)

How to:

Put the dried echinacea root in the jar.  Ideally fill the jar about 3/4 full with dried root.  Pour in vodka until the echinaca is covered by 2-3 inches.  Put on the lid.  LABEL THE JAR with the contents & date.

Now put it in a cupboard for 4 to 6 weeks.  Shake it occasionally if you think about it.  If not, don’t worry.

(If you’re curious about the other bottles in here, we’ve got St. Johns Wort oil, and Queen of Hungary water along with a few other tinctures I’ve made.)

After 4 to 6 weeks the liquid will be really dark brown.

Strain out the herbs and save the liquid.  This is your very potent echinacea tincture!  Pour into clean, small bottles and LABEL them again.  I like to use a few small dropper bottles because they’re easy to carry and use.  You can usually buy these bottles at the same shop as the dried echinacea root.  I also put the remainder into a bigger dark glass bottle, which I can use to refill the small ones throughout the winter.

Now the fun part – testing your echinacea tincture.  Real echinacea tincture will cause a ‘tingling’ sensation if you put a drop on your tongue.  All of my homemade tinctures tingle … some of the expensive ones from the store don’t!  ;)

The tincture should keep almost indefinitely, at least 2 years.

Have you ever taken echinacea for a cold? How did it work for you?

This is the first post in a series on simple kitchen remedies.  No need to run to the pharmacy for every ache and pain.  In fact, you can treat most common ailments at home with ingredients you probably have in your cupboards already!

Now let’s just be clear.  Kitchen remedies don’t replace professional medical advice!   But for hundreds of years our ancestors have been using kitchen remedies safely and effectively for common problems.  And for me personally, it feels good to know I can help myself feel better with some simple, natural, inexpensive remedies.

Chamomile. That’s Grandma’s tea, right?

You’ve probably tasted chamomile tea before at your Grandmother’s house.  It’s commonly used for relaxation and also calming an upset tummy.  Why? Because it really works.

Chamomile is anti-inflammatory, relaxing, relieves spasms, soothes digestion and heals wounds.  It’s used for:

• Digestive and inflammatory conditions - take internally as a tea for mouth ulcers, stomach ache, cramps, gastritis, colitis, and externally on sore & itchy skin.
• Skin soothing - Soak a cloth in chamomile tea and use as a compress on sore & itchy skin, irritated eyes etc.
• Menstrual pains and cramps - taken internally as a tea to relax and reduce cramping
• Nervous tension - taken internally as a tea it’s a mild sedative and relaxant to ease anxiety and stress (much moreso than another cup of coffee!!)
• Children’s remedy - extremely gentle, chamomile is a common remedy for children.  Used as a tea for colic, teething, stress and anxiety.
• Hair rinse for blondes –  If you’re blonde, try rinsing your hair in strong chamomile tea.  I’m very NOT blonde so haven’t tried this myself, but it’s supposed to bring out lovely blonde highlights.

So how do I use Chamomile?

Making a tea (or, technically, an herbal infusion) is one of the most effective ways to use herbs for health.  You can make tea from the fresh plant, dried loose herbs (my choice) or store-bought tea bags.  Here is some loose dried chamomile.  It looks a lot more flowery and smells better than the stuff in store-bought tea-bags.

Simply put a couple teaspoons of dried herbs into a teapot of just-boiled water, cover, and let it steep for 5 minutes.  You want to cover the teapot to keep in the steam, which contains a lot of the active elements of the herb.  I make my teas in a French press pot (which is used only for tea! Otherwise it makes my coffee taste like chamomile, which is not good…)

If you’ve never used herbal tea for health before, you need to realize that the effects aren’t as instantaneous as popping a pill.   Although personally I’ve found chamomile tea to be effective even after one cup, especially when trying to calm an upset stomach or just to relax.

But keep in mind that herbal teas are best when taken in small does over an extended period of time.  In practice this means drinking 3-4 cups of tea throughout the day.  You can make a big container of tea in the morning and store it in the refrigerator, you can even drink it iced!

While I prefer loose tea at home, I always have some store-bought chamomile tea bags (as well as peppermint tea bags) with me when I travel.

Have you tried chamomile tea as a kitchen remedy?  How did it work for you?

It feels like autumn here in London.  But even if it doesn’t in your part of the world, you know it’s right around the corner.  And you know what autumn means – dry skin, flyaway hair, cooler temperatures, and a craving for hearty soups and hot drinks.

There are ways you can help your body transition into this new season … and I wrote all about it in the latest issue of Joie magazine.  Joie magazine is available online here - check out page 80 for my article.

You’ll learn:

• What’s the big deal about autumn?
• Skincare strategies
• Simple ways to adapt your diet
• And my recipe for DIY Elderberry Cordial to put away for the coming winter cold season

What’s your favorite way to adapt to the autumn weather??  Any other great tips I missed? Let us know in the comments.

This is one of my favorite herbalist quick-tips.  Learn this one plant and you’ll use it all the time.  Well, whenever you’re outside and there are bugs around.

This plant is called Plantain or Ribwort, depending where you live (official name Plantago lanceolata).

It grows EVERYWHERE.  (Really. It’s classified as an invasive weed in North America!)

It’s just a common weed, but it has a secret quality … it’s a skin-soothing superstar.

If we had more time we could make it into a lovely soothing cream.  But today I’m talking about a different, zero-effort use.

You’re out in the park, or the woods, or your backyard, or at a BBQ and you get a bug bite.  Ouch!  Then… itch.  As soon as you realize you’ve been bitten, look for some plantain.  It looks like this:

Or sometimes like this:

Or you can look at a real official picture here.

What to do: Take a leaf of the plantain and crush it up.  The best way to do this is by chewing it.  Really.  (Obviously you should be confident you have the correct plant before putting something in your mouth!)  Then place the crushed/chewed up leaf on your bugbite.   A few minutes later, voila, no inflammation or itching!

This works best if you apply it as soon as possible after a bug bite.  But that shouldn’t be too hard because plantain plants are everywhere bugs are.

Isn’t nature amazing?