Numen: The healing power of plants

A resource guide
A Resource Guide
There is a tremendous amount of information available on the Internet and in books exploring
different issues raised in the film. Our goal in creating this resource guide is to make it easy for viewers
to act while the film is still fresh in your mind - not to re-create the wheel! We hope these handouts
and questions will get you started and inspire you to seek out the herbalists and teachers in your own
communities.
The most important take home message from Numen is, as Bill Mitchell and Rosemary
Gladstar and so many others in the film say, to step outside, spend time in your garden, in the woods,
in the meadow outside of town. Be grateful and open your heart to the mystery that is around us all,
each moment.
These handouts have been generously contributed by community herbalists Dana Woodruff of
Dandelioness Herbals, Sandra Lory of Mandala Botanicals, and Larken Bunce. Vermont Center for
Integrative Herbalism. Unless otherwise notes, the photographs are by Sandra Lory.
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Table of Contents


o Making your own Medicine: An Overview 3
o Harvesting 4
o Drying herbs 5
o Medicine-making 6
! How to make a Medicinal Tea 6
! How to make a tincture 7
! How to make an herb infused oil 10
! Herbal Salves and Balm 12
o Herbal Remedies to have on Hand 13
! Immune support 13
! Garlic: an all-star winter remedy 16
! Managing fevers 18
! 8 easy steps to digestive health 20
! Herbal support for anxiety 22
! Herbal support for depression 24
! Herbal first aid kit 26
! Medicinal uses of Culinary Herbs 29
o Resources
! Herbal Book List 34
! Gardening Resources 35
! Mail-Order Bulk Herbs and Supplies 36
! Seed Companies 37
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elderflower syrup | Diane Mateo
Growing and Making your own Medicine - Overview
by Dana Woodruff, Dandelioness Herbals
In this fast paced culture of quick fixes, herbal
remedies are being marketed in highly concentrated,
standardized pills and liquids, as replacements for
pharmaceuticals. Making your own herbal remedies from
the whole plant is simple and for the same price as a
store-bought preparation, you could make enough for
you and many more. By preparing herbal remedies for
yourself and your circle of friends and family, you are
continuing a long history of using herbs for food and
medicine. You are taking your health and healing into
your own hands and encouraging self- and community-
sufficiency, which is incredibly empowering. Also, when
you make remedies by hand, you are infusing these
remedies with your love and intention, which will make
good, strong medicine.
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Harvesting Your Medicine

by Dana L Woodruff~ Community herbalist, Dandelioness Herbals, Montpelier,
Vermont 2010
Once youve properly identified a plant that youd like to harvest, check out the surrounding land.
Is there a busy road nearby? Are you close to the town dump, fields sprayed with pesticides, or
another source of toxins? Do the plants look healthy and vital? Are there lots of pollinators buzzing
around the plants? If the land and plants feel good, you can begin gathering. There are many
traditional practices for harvesting plants. Some people find the largest plant - the grandmother plant
- and ask its permission to harvest. If you receive a yes, you can proceed, harvesting the surrounding
plants while leaving the grandmother plant alone. You can also sit with the plant, observe and listen,
draw or photograph it, sing to it, or you can just get down to business (i.e. youre bleeding and need
the yarrow pronto!). The important thing is to harvest with gratitude, appreciative that the plant is
sharing its life force with us. You can show your appreciation in whatever way feels good to you: you
can leave an offering: a piece of your hair, water or spit, a song, a pinch of an herb or a simple thanks.
Plants are affected by the time of day and the seasons, changing throughout the month, as well as
throughout the year. Like the pulling of the ocean tides, the energy of the plant shifts, affected by the
lunar cycle. The full moon is the optimum time to harvest aboveground parts (leaf, flower, stem, and
bark) and the new moon is the time for harvesting the roots. In general, the aboveground parts of
plants are best harvested in the spring and summer, before or during flowering. Roots are best
harvested early in spring or late in the fall, when the plants energy is down in its roots. The ideal time
of day for harvesting is after the morning dew has evaporated, and before the full strength of the sun
has potentially wilted the plant in late afternoon. The best harvesting weather is a clear, sunny day,
since rain can wash away some of the very constituents youre hoping to gather. When harvesting,
you want to be sure to take only what you need from each plant.
When gathering leaves, flowers, stems, and bark, you want to take the most vital parts of the
plants. Find healthy leaves, not ones chewed by insects. One way to harvest is to pinch off the new
growth - the top leaves and flowers or buds - which stimulates the plants growth. Another way is to
harvest the entire stem, cutting it close to the ground or just the top few inches. Having a good knife
helps you to harvest the parts that you want, and to not harm the plant by pulling or tearing. Roots
are potent medicine and should be harvested with respect since the plant must be killed for its root to
be gathered. When we harvest roots in the fall, the plant has time to flower and go to seed. This
ensures more plants for the future. Some slower-growing roots can be gathered, and its new growth
or buds can be replanted after youve harvested what you need.
When harvesting roots, you want to loosen the earth around the plant with a shovel or trowel, so
that you can lift the whole root system out gently. Some plants with taproots are difficult to harvest
whole because they are so rooted that they usually break before letting go of their hold, such as
Burdock. Once youve dug the roots, remember to fill the space back in with soil.

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Drying herbs
by Dana L Woodruff~ Community herbalist, Dandelioness Herbals, Montpelier,
Vermont 2010
When you gather the whole aboveground part of
the plant, including the stem, you can dry them in
bunches. You want these bunches small enough for air
to circulate so the plant can dry thoroughly. You can tie
the bunches with string or use rubber bands, which will
adjust as the water evaporates and the stems get smaller.
Hang the plants out of direct sun with good air
circulation. If your indoor space is damp or doesnt have
good ventilation, cars make great drying rooms. In my
backseat I tie a string between the handholds and hang
the plants on the line with paperclips bent to create two
hooks. The rubber band or string can also be looped
around the line. If the weathers not rainy, leave your windows down a bit for air circulation, and
either park in the shade or drape cloth up to protect the plants from direct sunlight. Leaves,
flowers, stems, and bark can also be dried by laying them in baskets or on screens (nylon, not
metal). Depending on the weather and the herb's moisture content, your herbs may be completely
dry in just a couple days, while others may take several days.
For drying roots, you first want to wash the soil off of them. When washing, remember
not to use water thats too hot. As an herbalist I once apprenticed with told me, Were washing
roots, not making tea! Some folks choose to dry roots whole, but I like to slice roots with knife
while they are fresh and easier to cut. You can dry your whole roots or root slices in baskets, on
screens, or in the oven, as described above.
Storage: Dried herbs should be stored in airtight
containers, preferably glass jars. To help the dried herbs
maintain their vitality, store them in a dry area away
from direct sunlight and extreme temperatures. Be sure
to label your jars and bags! Really! Just do it! I know
every harvest is so special that well never forget it, but
youll be so happy when you dont have to make a what
is this?! pile of herbs. Many herb books will tell you to
use your dried herbs within 6 months or a year, and your
dried roots within 3 years. However, I know an herbalist
who comes from a long line of medicine makers who
said she has herbs and roots that are many years old and
still good medicine. Use your judgment and your senses
(sight, smell, taste) to decide whether an herb or root
still possesses its vital essence.

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Medicine-making: How to make a Medicinal Tea?
by Dana L Woodruff~ Community herbalist, Dandelioness Herbals, 2010
Infusions or Tisanes extract medicinal properties from the leaf, flower, certain seeds, and a few roots that
are high in volatile oils (such as valerian). Fresh herbs can be chopped, torn, or bruised. Dried herbs can be
broken up or rubbed between your palms. This helps to break down the plants cell walls to release more of
their medicinal properties, including the oils that give herbs their scent and taste. Place the herb(s) into a
vessel such as a cup, teapot, or mason jar, then fill with hot water. Cover the container so the teas
medicinal qualities dont escape with the steam.
Decoctions extract medicinal properties from the roots, bark, medicinal mushrooms, and hardy seeds. We
have to work a bit harder to get to the medicines of these plant parts, by boiling and
chopping/grating/grinding, too, if possible. Chop or grate fresh parts (if whole, break up or grind dried
parts) into a glass, enamel, or stainless steel pot, and cover with cool water. Bring the water to a boil, then
reduce the flame and simmer for 20-45 minutes, covered. If possible, let the herb soak a few hours or
overnight, before decocting the herb in order to extract the most properties possible.
Solar infusions draw out the medicinal/energetic properties of herbs with the sun. Pour fresh water over
your herbs and set out in the sun for a few hours, with or without a lid.
Lunar infusions draw out the medicinal/energetic properties of herbs with the moon. Place herbs into a
glass bowl or jar of fresh water and set out in the moonlight, uncovered.
Containers When making an infusion or decoction, choose containers (mugs, kettles, teapots, French
presses) made of glass, stainless steel, or enamel. Other materials (aluminum, plastic) may react with the
herbs or leach harmful chemicals into your brew.
Steeping time and temperature Herbal infusions can be steeped for any length of time, from just a few
minutes to all night long. Some herbs, such as chamomile, become bitter if left to steep more than a few
minutes. Other herbs such as nettles and oats become more mineral-rich (and better-tasting, I believe), the
longer they steep. I prefer to steep my nutritive herbs such as oats and nettles overnight in room-
temperature or hot water. Its a nice bedtime ritual to prepare the next days blend and let it infuse as you
sleep. When you wake, its ready for you to just warm and drink.
Intention At any point in your tea-making process you can take time to breathe, unwind, and focus on the
changes youd like to welcome into your life. As the photos in The Hidden Messages in Water show, water
physically responds to energy. The waters that we take into our bodies, swim and bathe in, can carry
negative messages that weve received and replay inside ourselves, or we can infuse our teas, baths, and self
with new messages of gratitude, love, and growth.
Dosage Since the water has been evaporated out of dried herbs, their medicinal properties are more concentrated than fresh
herbs and less is needed. These measurements are only a guide. There are herbs that you may want to use by the handful or
pinch. If in doubt, just look them up in a good herb book!
Dried herbs : 1 tablespoon per cup or 4-6 tablespoons (!+cup) per quart
Fresh herbs : 2 tablespoons per cup or 8-12 tablespoons (" - # cup) per quart
Chronic conditions (i.e. muscle tension): 3-4 cups daily, one cup at a time, for several weeks
Acute conditions (i.e. headache, fever): ! - " cup throughout the day, up to 3-4 cups


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How to make a tincture?

by Dana L Woodruff~ Community herbalist, Dandelioness Herbals 2010

Tinctures are concentrated liquid extracts of
medicinal herbs. The most common liquid (or
menstrum) used to extract the medicinal properties of
herbs is alcohol, but you can also use vinegar and
glycerine, in combination or on their own. You can
tincture plants when they are in full bloom or when the
roots are ready, capturing their medicine when they are
fresh and most vital, to use throughout the rest of the
year. Tinctures are easy to use, especially if youre
traveling, working, or sick in bed and cant make your
own teas. Once in tinctured form, they are all prepared
and ready to use. You dont need to heat water or carry
around any fresh or dried herbs. The menstrum
(alcohol, vinegar, or glycerine) not only draws out the
medicinal properties, it also preserves them.
You can place tinctures directly in your mouth,
or dilute them in water, tea, or juice. Some people like
to add their alcohol-based tinctures to a cup of very
hot water, so that some of the alcohol evaporates.

There are many methods for making tinctures. You can do it by ratios and percents, using
scales, measuring cups, and blenders. While its fun to experiment with different methods, my
favorite way is to harvest the herbs Ive grown in my garden or found in fields and forests and
tincture them fresh, letting them macerate (soak) for at least one moon cycle of 28 days.
Tincturing Fresh Herbs

Find the herb in a place that feels good, away from busy roads and pesticide-sprayed lawns.
Harvest only what you need and give thanks to the plants, however you wish.
Chop/tear the herbs finely and fill a clean jar, leaving a couple inches from the top. Dont
pack the herbs down - you want to leave space for the herb and menstrum to move around.
You can also leave some of the leaves, flowers, or roots whole if you like.
If you are using grain alcohol and/or glycerine and youd like to add a percentage of water,
combine your fluids in a jar, bowl, or measuring cup, and shake or stir to blend them
together.
Pour your menstrum over the herbs, until there is at least 1 of liquid over your herbs. Seal
with a tight fitting lid.

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Let your tincture sit. Some say you only need 10 days-2 weeks to fully draw the medicine into the
menstrum, while others leave it for one month, or until they need it, as long as a few years (for
alcohol-based ones). I like to give it time, at least one full month. During this time you can shake
it daily. The more connected you feel throughout the process (growing, harvesting, making
medicine, taking the medicine), the more powerful the medicine will be.
When youre ready, strain the herbs, squeezing to get out as much medicine as you can. You can
strain your herb using fine-mesh metal strainer or a funnel lined with a piece of cheesecloth or
muslin. Compost the herb and pour your tincture into bottles. Amber colored glass will protect
your tincture from sunlight, which may cause it to lose its potency, and dropper-tops make it easy
to get the right dosage. You can reuse amber glass vitamin bottles or tincture bottles. Store your
tincture in a cool, dark place like a cabinet, and be sure to label it well, with the name of the herb,
date, and any other info youd like to include ~ phase of the moon, where you harvested it from,
what you saw that day.
Tincturing Dry Herbs

Check the color, scent, & taste of your herb to be sure that it has maintained its vital energy.
Fill your jar one-third to one-half of the way with dry herb. Since dried herbs have had their
moisture removed, the medicine is less dilute and more potent.
Add enough menstrum so that there is 2-3 of space to the top of the jar. This allows the herb
room to expand as it rehydrates, and space if you need to add more menstrum to keep the herb
covered.
Follow #4 and 5 from above.

Some folks choose to make tinctures individually, and then create formulas as needed. Others make blends
that are tinctured together from the beginning. Theres definitely some magic/synergy that happens when
herbs join and blend together. However, tincturing herbs separately is a good way to start, to get to know
the herbs on their own.
Michael Moore, may he Rest in Peace, was all about medicine for the people. You can download his material medica for free off
his website at www.swsbm.com. Here youll find out which herbs to tincture fresh or dried and what percent alcohol to use. If
theres an herb thats new to you, that youd like to make medicine from, its a good practice to research it in at least 3 herb
books written by trusted herbalists (see booklist at end).
Tincture dosage depends on the herb, person, and situation. In general, !-" teaspoon (15-30 drops, "-1
dropperfull) of tincture is used 3 times daily for chronic situations. For acute ones, you want to take smaller
and/or more frequent doses, such as ! tsp every hour. For children, when an adult would use 1 teaspoon:
6-12 months 4 drops
12-24 months 7 drops
2-3 years 10 drops
3-4 years 12 drops
4-6 years 15 drops
6-9 years 24 drops
9-12 years 30 drops
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Menstrums

Alcohol extracts many of the plants
constituents and is rapidly absorbed into
the bloodstream. Many people use
vodka, brandy, or gin. Divide the proof
# in half to determine the alcohol
content; 100 proof alcohol is 50%
alcohol (and 50% water), 80 proof is
40% alcohol (and 60% water). The
alcohol extracts certain components, the
water others. To preserve your tincture
you need at least 25% alcohol by volume,
and it will last for years. Some folks
prefer using Everclear or organic grain alcohol, which are both 190 proof (95% alcohol, 5% water)
then adding distilled water or fresh well water to get the desired ratio. Feel free to keep it simple by
using what you can get at the liquor store. I began by using 100 proof vodka with fresh plants. Then
you can experiment from there. Just remember that you need at least 25% alcohol to preserve a
tincture. If youre tincturing an herb thats resinous (i.e. myrrh) or more water-soluble (i.e.
marshmallow root), check a solvent chart to find the optimum alcohol to water ratio.
Glycerine is sweet and soothing to our mucous membranes (such as the throat and gut). Like
alcohol, it is a natural preservative, but it does not extract as many of the herbs components.
However, if you want a sweet tasting remedy, especially for little ones, or a tincture for folks who
dont want any alcohol, you can explore glycerine as a menstrum. Glycerites (glycerine-based
tinctures) dont last as long as alcohol-based ones, so keep an eye on them. You can refrigerate them
if you wish, to extend their shelf lifeBe sure to use 100% pure vegetable glycerine, available at herb
shops, coops, natural food stores, and through mail-order companies such as Mountain Rose. If you
choose to combine your glycerine with water, just be sure that the majority of your blend is
glycerine in order for it to keep. Most people keep their glycerine ratio around 80% (adding 20%
water), or even 100% for particularly juicy fresh plants.
V inegar, like alcohol and glycerine, is a
natural preservative and extracts certain
properties. While it doesnt draw out
medicine from plants as well as alcohol, it is
very good for digestion and it can be easily
incorporated into your daily routine as a food
in soups, salads, stirfries, on greens, or just
on its own. I like to make vinegars infused
with tonic herbs - herbs that are nourishing
and safe to take every day. If possible, try to
use organic/locally grown apple cider vinegar.
The distilled white vinegar is best reserved for
cleaning.
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How to make an herb infused oil?
by Dana L Woodruff~ Community herbalist, Dandelioness Herbals, 2010

The process of making your own herb infused oil is similar to making tea, but instead of extracting
the herbs medicine into water, youre using oil. Whether youre making a medicinal oil to heal wounds, a
massage oil to soothe sore muscles, or an oil to anoint yourself with after bathing, the process is all the
same.

Making herb infused oils from fresh plants:
Find the herb in a place that feels good, away from busy roads and pesticide-sprayed lawns.
Harvest only what you need and give thanks to the plants, however you wish. You can let
the herbs wilt in a basket for a few hours or overnight first, so that some of its moisture can
evaporate and it will be less likely to grow bacteria in your oil.
Place the fresh herbs in a dry, clean glass jar.
Cover your herbs with oil and use a clean knife or chopstick to release all the little air bubbles
and to completely surround the herb with the oil.
Screw on the lid and place the jar in a warm space under 100 F and let infuse for an entire
moon cycle (if not possible, then for at least 2 weeks). In the summer, you can keep your oil
in a sunny windowsill or out in the sunshine. In the winter, you can keep your oil near the
stove or heating vents. The warmth and time draws certain properties from the herb, infusing
your oil with medicine. You may want to put a rag underneath the jar, as some of the oil may
seep out and make a mess.
Keep an eye on the oil. If at any point moisture appears on the exposed edges of the jar, wipe
it out with a piece of cloth or paper towel. Mold may begin to grow if there is too much
moisture, either from the fresh plant or if your container was not fully dry. Even if mold
appears, dont throw it out! Just spoon off the mold and keep an eye on the oil.
Strain the oil through a metal strainer or cloth (muslin works great).
Compost the herb and bottle the oil in a widemouth jar. Water and gunk may settle on the
bottom of the jar after a day or two. If this happens, siphon or pour the good oil on the top
into another dry, clean jar. You may have to do this a couple of times, but its important. If
you leave the gunk, the oil will go bad.
Label your oil, including the name of the herb, the date, and any other details you wish to add
(moon phase, where you harvested the herb, your purpose/intention for the oil), and store in
a cool, dark place. It should keep for many months, up to a year. You can add vitamin E or
essential oils such as lavender or rosemary to lengthen the oils shelf life this is a good idea
if youre giving oil as a gift and the person may not use it right away.


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Making herb infused oils from dry plants:
Choose the dry herb youd like to use. You can use herbs that you dried yourself, or buy them
at a co-op, natural food store, or by mail order. When buying herbs, crush the herb between
your fingers and smell it, and notice the color and appearance. Every herb is different, but in
general, it should maintain its scent and have some of its color left. If you are unsure whether
it still possesses its vital energy, move on and find another herb that clearly does.
Place the dried herbs in a dry, clean glass jar. As dried herbs are more concentrated, you only
need to use about " the amount that youd use fresh. Fill the jar halfway.
Follow the instructions above. As long as you make sure your jar is dry, you should have no
trouble with mold growing.

The double boiler method:
If you dont have the time to let the oil draw out the herbs medicine slowly, you can use this
method:
Place the herbs and oil together in a double boiler. If you dont have a double boiler, you can
rig one up by resting a metal bowl over a pot of water.
Slowly warm the herbs at the lowest temperature for at least 30-60 minutes. Check often to
make sure that the oil is not too hot. You dont want to cook your herbs in the oil, just warm
them. The longer youre able to warm the oil at a low temperature, the stronger medicine your
oil will be.
Let the oil cool and then strain it through a cloth and label, as described above.

Choosing your oil:
For medicinal oils, the most commonly used oil is Olive oil. Extra virgin cold pressed is best. Olive
oil lasts longer and is less expensive than most other oils. Grapeseed oil is also commonly used and is more
lightweight than olive oil. Sesame oil is commonly used in Ayurvedic medicine, for its warming and
medicinal properties, both on the hair and skin. Jojoba oil is the closest to our bodys own natural oil.
Almond oil is good for dry, mature, and sensitive skin.

Some possibilities for infused oils:
Wound-Healing Oil with herbs such as Calendula blossoms, Yarrow leaf and flower, St.
Johnswort blossom, and Plantain leaf.
Sore Muscle Soothing Oil with St. Johnswort and Ginger oils, and a touch of Cayenne to
increase circulation.
Breast Massage Oil with Calendula, Dandelion blossom, Evergreen needles, Plantain leaf,
and Red clover blossom.
Energetic Protection Anointing Oil with Yarrow leaf and flower or St. Johnswort blossom.
Dreamtime Oil with Mugwort, Lavender, and Chamomile.
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Herbal Salves and Balms
by Dana L Woodruff~ Community herbalist, Dandelioness Herbals 2010

A salve is a blend of oil, herbs, and wax, used externally to soothe and protect the skin. Depending on the herbs
you choose, you can make a heal-all salve for cuts, dry skin, burns, stings, and scrapes, or you can make ones for
specific ailments such as bites, diaper rash, and fungus. There are many methods for making herbal salves. Here is
one way:
Warm 1 cup of herb-infused oil in a double boiler or a pan over very low heat. Add 4
tablespoons of grated or chopped beeswax, stir, and let the wax slowly melt into the oil. Dip a
spoon into the mixture and blow on it until its solid or put in the freezer for a few minutes to cool
quicker. If the salve is too hard, add more oil. If its too soft, add more beeswax. Once you get it to
the consistency youre seeking, remove from heat and pour it into dry, clean containers right away.
If you wait too long, the salve will begin to harden in the pot.
Either just before or just after you pour the salve into containers, you can mix in extra
ingredients such as vitamin E oil or essential oils. Each essential oil (e.o.) is different, and each
person is more or less sensitive to them than the next, but in general you can add 1-2 drops of e.o.
per lip balm tube and 2 or 3 drops e.o. per ounce. Let the salves harden slowly, allowing them cool
completely before moving them. Be sure to have plenty of extra jars because when the oil and wax
warm and blend all together a magic alchemical reaction always seems to happen, somehow making
more salve appear.
Most salves keep for about a year. They last longer if kept in a cool, dark place, rather than
letting it melt and remelt in a hot car, for example. You can use an array of herbs, oils, waxes, and
other ingredients. Lip balms are made as above, but usually with more beeswax, for a harder
consistency.
Some possibilities for salves and balms:
Heal-All Salve with Calendula blossoms, Plantain leaf, and St. Johnswort flowers.
Anti-Fungal Salve with Calendula blossoms and Black walnut hull oils, and Tea tree
essential oil.
Decongestant Salve with essential
oils of Peppermint, Eucalyptus,
Thyme, Rosemary, and/or Pine.
Mint Chocolate Lip Balm with
cocoa butter & essential oil of
peppermint.
Lip Gloss with oil infused with
alkanet root, which gives a red color.

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Immune Support: Preparing for Winter Health with Food and Herbs

by Sandra Lory, Herbalist and Food Educator, Barre VT
[email protected] 2009

Immunity is the boundary of protection and integrity that interfaces your body and the larger
world. Your immune system is your Ozone. Winter, the dark side of the year, is the time of the year for
building and storing energy like a seed in the ground does in preparation for springtimes melting snow
and sprouting green. Hibernation regenerates your strength and endurance.
If you feel a cold or flu coming on:
Simplify your diet to veggies, grains, soups, bone/seaweed/and/or miso broths, tea, and fresh
water. Take an immune tincture every 1-2 hours; dot diluted tea tree or other immune essential
oil on your body and around your home/office. Sleep a lot.
Keep warm cover up your feet, neck, ears and lower back.
Flu virus is transmitted in the nose and mouth, so keep them clean with light sea salt water rinses
or a drop of tea tree oil in water as a rinse.
Do an electricity or media fast to let your nervous system recuperate, and give your adrenal
glands a rest: Turn off the radio, TV, computer, cell phone, newspapers, magazines, junk mail
and shopping. This practice helps you slow down, hear your internal voice and de-stress.
AVOID sweets and milk products, (raw milk ok) for a few days. Sugar feeds bacteria and
increases inflammation, pasteurized cold milk increases mucus and congestion.

HEALING FOODS & HERBS FOR IMMUNE HEALTH~ Increase circulation and
elimination with hot liquids while feeding your body healthful foods.
Homemade veggie and miso broth with kombu or wakame seaweed, and long simmered bone
broths are super healing to the digestive, immune and nervous systems. Miso tea/broth
alkalizes, grounds the body and reawakens intestinal flora. Stir a teaspoon of miso paste into hot
but not boiling water (to preserve live enzymes and beneficial bacteria), and drink.
Lacto-fermented veggies like sauerkraut and kim chi are anti-viral and probiotic, a traditional way
to enjoy fresh veggies in winter.
Tasty Immune Strength Miso Spread/instant soup paste: 1-2 T minced raw garlic and ginger, "
c raw honey, mix. Add a pinch of cayenne and turmeric powder. Mix ! c miso paste, and " cup
tahini. Use as a spread on celery or carrot sticks, toast or crackers.
Top a fresh lemon wedge with local raw honey, and suck out the juice. Repeat.
Garlic Honey- chop raw garlic into a spoonful of raw honey. They must both be raw for their
medicinal, natural anti-biotic qualities.
Garlic-honey-vinegar chop 5-10 cloves garlic into 1 cup apple cider vinegar. Steep over night
and add honey to taste in the morning. Drink by the heaping spoonful throughout the day. Cures
lung and throat infections, soothes a cough.
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Hot Ginger Honey Lemonade Boil 2 minced ginger in 1 quart of water for 10 minutes
or longer. Take off heat, add fresh squeezed lemons juice and raw honey, and sprinkle a
few grains of cayenne in. Drink up and sweat it out!
Sage gargle for strep throat - Boil 1 cup water, add 1 tsp culinary sage leaf and 1/2 tsp sea
salt. Steep 5 minutes, gargle and spit. Can curb strep in a few hours.
Horseradish condiment mince fresh horseradish and mix with equal parts raw honey and
raw apple cider vinegar. Store in fridge. Excellent lung strengthening condiment, and clears
out the sinuses.
Curried onions and greens are one of my favorite cold season foods: saut a sliced onion
with a Tbl olive oil, plus 1T each minced garlic and ginger and pinch of sea salt. Add 2
sliced shitake mushroom caps. Cover. Add a ! tsp turmeric, " tsp coriander and 1 tsp
cumin powder (or 1 T curry powder), stir. Finely chop one washed bunch dark leafy
greens, like collards or kale. Add to pan, add a splash of water to sizzle, and cover
immediately. In 5 minutes you have a delicious side dish thats great alone or with eggs,
beans, toast, etc. Add cayenne to heat it up even more.
Make Deep Immune Broth for use throughout the winter. This is a deeply restorative soup
and excellent preventative medicine. Place several pieces of chicken (or turkey, beef, fish)
in a pot with a few pieces of kombu, wakame or dulse seaweed. Add a small handful of
each or any of the following herbs: codonopsis root, reishi mushroom, shitake mushroom,
burdock root, astragalus root, turkey tail mushroom. You may also add garlic and ginger.
Add ! cup raw apple cider vinegar, and cover pot contents with water. Bring to boil, then
simmer for several hours, at least 2, and up to 24. Turn off heat, strain into another pot
and cool. Remove meat from bones and add back to broth. You may add a teaspoon of
miso paste, into each bowl upon serving. Freeze it for ready use throughout the season.
Drink water, between 4 and 8 cups/day.
Eat with the season. The winter storage crops of the Northeast are primarily root
vegetables, (onions, garlic, carrots, beets, parsnips, turnips, potatoes, rutabega, Jerusalem
artichokes, etc) dried beans and grains. Carnivores - long cooked meat stews and
casseroles. Dark leafy greens like kale and collards can grow in early snowfall, freeze well,
and are important vitamin and energy sources. Apples, plums and berries are our local
fruits. Hot herbal teas, hot soups, roasted, cooked and baked foods instead of raw foods,
sweet drinks/sodas, ice water, iced coffee, cold dairy products, cold cereal, salads, cold
sweet desserts (like ice cream), fruit juice. These things are better suited for summertime.
Make your own Echinacea tincture by filling a quart jar # full with fresh or " full with
dried herb. Fill the jar to the top with 80 or 100 proof vodka, shake and let sit for 2-6
weeks. Shake daily and strain on the last day, squeezing out every last drop of medicine
before composting the herb material left (called the marc). This is a very inexpensive way
to have a winter supply of tincture. I prefer to make and strain tinctures on a full or new
moon to potentize the medicine. To make an alcohol-free herbal extract, use food grade
vegetable glycerine (from a health food store), mixed 50% with distilled water, instead of
alcohol.
Make yummy anti-viral Elderberry Syrup. Harvest elderberries in early September, or buy
dried berries. Soak in 3x their volume of water. Add ginger, rose hips, or other
;


15
herbs such as elecampane roots, codonopsis roots, reishi or hawthorne berries. Cook,
reducing the liquid mixture to " or 1/3. It takes a few hours. Strain, and compost the
pulp. As the juice cools, dissolve raw honey to taste into the mixture. Preserve the syrup
with raw apple cider vinegar and tinctured Echinacea or Brandy, or pure vegetable
glycerine. You need to match the volume of cooked syrup to the volume of preservatives
you use. Store in the refrigerator and use within 3-6 months. Delicious flu remedy!
Cook with culinary herbs which are also highly medicinal: Parsley, coriander, cumin,
fennel, dill, thyme, oregano, sage, rosemary, basil, mint, ginger, cardamom, garlic, cayenne,
cinnamon.
Awareness of your bodys boundaries, listening to your inner voice, healthy self-esteem
and a shield of protection are issues of immunity, this system is an energetic system as
well as a physical one.
Anti-bacterial and anti-viral room spray use 9-21 drops of above mentioned essential
oils in a sprayer bottle filled with distilled water. Shake and spray around home, office, etc.
Avoid contact with eyes. Avoid near cats, their bodies cannot handle essential oil.
Flower essences for the immune system: Echinacea, garlic, self-heal, nasturtium, morning
glory, and yarrow. Flower essences work on the cellular, emotional, and spirit levels of the
body. They are simple to make at home. See the Complete Floral Healer by Anne
McIntyre for instructions.


References: Herbalists Nancy Phillips, Kate Gilday, Josephine Spilka, Atmo Abram, Amy
Goodman, Annie Wattles, Guido Mase, Ms. Beatrice Waight, Rocio Alarcon, Hadar Sarit,
Rosemary Gladstar. The Holistic Herbal by David Hoffman, Full Moon Feast by Jessica Prentice,
Healing with Whole Foods by Paul Pitchford, Nourishing Traditions by Sally Fallon, Wild Fermentation by
Sandor Katz, The Complete Floral Healer by Anne McIntyre.

;


16
!"#$%&' )* )$$+,-"# .%*-/# 0/1/23
43 5"#6/* 78*&/9 :,9 ;$%*%&"$ </#4"$%=- > ;?+@%#/&-?# A/#1?*- ;/*-/# B?# C*-/D#"-%E/ </#4"$%=19 :?*-F/$%/#9
AG HIJJK
Carllc !"##$%& ()*$+%&, ls one of our mosL versaLlle medlclnes, provldlng resplraLory, lmmune, dlgesLlve
and cardlovascular supporL. Many excellenL varleLles grow happlly and sLore well ln a varleLy of
cllmaLes and are readlly avallable aL farmer's markeLs. As a cullnary herb, garllc ls avallable ln Lhe
produce alsle of coops and grocery sLores and can be purchased wlLh food sLamps, maklng lL a local,
relaLlvely lnexpenslve and wldely avallable remedy.
8ecause garllc sLlmulaLes lmmune funcLlon and lLs volaLlle anLlmlcroblal and mucus-Lhlnnlng
compounds are excreLed parLlally Lhrough Lhe lungs, lL ls especlally valuable ln prevenLlng and
resolvlng resplraLory lnfecLlons. As a broad-specLrum anLlmlcroblal, garllc can also come ln handy
when sLomach lnfecLlons come around, as well as -*./0 lnfecLlons of LhroaL and ear and -*)01
lnfecLlons (lncludlng reslsLanL sLralns, l.e. M8SA). Carllc also lncreases clrculaLlon and sweaLlng, helplng
Lo supporL Lhe body's lnnaLe fever response. lL's easy Lo see why garllc ls a favorlLe for wlnLer wellness.

L#/=M9 ;??6/2 ?# )D/2N .M"-O= -M/ @%BB/#/*&/N
B#/=M D"#$%&' powerful lmmune sLlmulanL, broad-specLrum anLlmlcroblal (acLs on vlruses, bacLerla,
fungl, proLozoa, and worms), dlaphoreLlc (lncreases sweaLlng), dlgesLlve anLlspasmodlc, lncreases blle
flow, expecLoranL, lnsecL repellenL
D/*-$3 &??6/2 D"#$%&' genLly sLlmulaLes lmmune funcLlon (should be a regular parL of wlnLer dleL),
supporLs healLhy lnLesLlnal flora and dlgesLlve healLh overall, supporLs cardlovascular healLh, cancer-
prevenLlve and supporL ln cancer Lherapy, )2/34/56)0(%#)*/3 2).#$6 0.73%6*( 1)+/ ($&$#). 8/5/9$*(

.M/* -? P=/ !"#$%&
cold and flu prevenLlon and LreaLmenL
vlral lnfecLlons (resplraLory or dlgesLlve, herpes slmplex)
bacLerlal slnus and lung lnfecLlons and congesLlon
gasLrolnLesLlnal lnfecLlons (esp. bacLerlal, paraslLlc or fungal)
vaglnal lnfecLlons
aLhleLe's fooL & oLher skln lnfecLlons
moderaLely elevaLed blood pressure
moderaLely elevaLed cholesLerol
elevaLed blood sugar
prevenLlon of Lumor growLh

;


17
:"6/ %- Q?8#=/$B' !"#$%&+!%*D/# RS31/$
1hls ls a favorlLe wlnLer remedy LhaL can be made and used rlghL away and also sLored for many
monLhs. Poney and vlnegar add Lhelr own heallng beneflLs. Can be used Lo prevenL or address
resplraLory lnfecLlon, encourages healLhy fever and kllls many common bacLerla and vlruses, also
makes a good cough syrup, Lhlnnlng mucus and encouraglng expecLoraLlon. lL's parLlcularly nlce for klds
and senslLlve adulLs because lLs sweeLness Lempers Lhe heaL of Lhe glnger and garllc. uose ls 1 1bsp 1-
3x/day or as needed (hlgh end for acuLe condlLlons), 1 Lsp 1-3x/day for klds.
1 head garllc
4-lnch plece of glnger rooL
2 1bs. anlse or fennel seeds
1 c. apple clder vlnegar
1/2 c. local honey
Crush anlse/fennel seeds ln morLar and pesLle, add Lo vlnegar ln a poL. Chop glnger and add Lo vlnegar.
Slmmer vlnegar for 30 mlnuLes. 8emove from heaL and add chopped garllc and honey. lf Lhere's Llme,
allow Lo slL overnlghL before sLralnlng or leave lngredlenLs comblned and slphon off Lop as needed.
(Carllc may Lurn blue-green over Llme--have no fear, Lhls ls parL of a normal and safe chemlcal reacLlon
beLween Lhe garllc and vlnegar.)

!/*/#"$ @?=%*D !8%2/$%*/=
SLarL slow (wlLh lower doses) and work up Lo avold gasLrolnLesLlnal slde effecLs (see below).
Many cllnlclans recommend 1 raw clove/day for prevenLlon of colds and flus. up Lo mulLlple
8%#8(/day have been recommended for LherapeuLlc beneflL. use your [udgmenL.
Capsule doses vary based on meLhod of preservaLlon (aged/freeze-drled, eLc), a good brand ls
Carllcln-follow manufacLurer's recommendaLlons

!"#$%& T#/&"8-%?*='
LaLlng garllc whlle nurslng can someLlmes cause gasLrlc upseL for lnfanLs.
?ou wlll have garllc-breaLh and sweaL whlle uslng garllc LherapeuLlcally!
Plgh doses of raw garllc or garllc LlncLure can someLlmes cause nausea or vomlLlng or oLher
gasLrolnLesLlnal upseL ln some lndlvlduals, mlxlng LlncLure or raw cloves wlLh mllk or honey or
anoLher faL or oll-based subsLance can help Lo reduce any slde effecLs.

Text development fina ncially supported by the Herba list in the Aisle program of Hunger Mountain Coop,
Montpelier, VT.
;


18
Managing Fevers
by Larken Bunce, MS, Clinical Herbalist & Co-Director Vermont Center for Integrative Herbalism,
Montpelier, VT 2009

Fever is the immune systems first response to infection with a virus, like influenza or mono, or bacteria,
like Streptococcus. Even though it can be uncomfortable, at the beginning of an infection we want to
encourage a strong fever. Elevated temperatures make it harder for many viruses and bacteria to
reproduce. Encouraging fever also encourages immune cell proliferation, function and mobility, as well as
interferon production, which is responsible for the familiar aches and pains, but also assists in rapid
resolution of infection.

Many practitioners believe that children who arent allowed to mount strong fevers may be less able to do
so as adults and so are more prone to extended illnesses. If this is the case, in addition to supporting a
good fever in adults, it may be a good idea to wisely manage fevers in children instead of always
suppressing them.

Of course, its important to remember that fever of 100.4F in an infant under 8 weeks or any childs or adults fever over 104F should be
managed in consultation with a physician. Temperatures left unchecked at this level for extended periods can cause convulsions and delirium.
Any fever accompanied by unusual symptoms should also be brought to the attention of a physician.

Fever Builders:
Some people have a hard time mounting a strong fever, so a slightly elevated temperature lingers along
with other uncomfortable symptoms, such as aches and chills. These fever stimulants are all tasty
combined as tea with honey and will also encourage free-flowing mucus.
Ginger (Zingiber officinalis): stimulates fever via increased circulation; promotes sweating (fresh root is
especially potent here)
Cayenne (Capsicum annuum): antibacterial; enhances fever by increasing circulation; also moves
energy/heat to the surface of the body, promoting sweating; contains high levels of vitamin C; thins
mucus in lungs and eases expectoration
Cinnamon (Cinnamomum cassia): gentler in taste than the above, so may be a good choice for younger
kids; nice combined with fresh ginger in tea for chills

Fever Breakers:
If fever goes on too long, we may want to bring it down slightly to increase comfort (or perhaps safety)
without suppressing the fever altogether. Even a cool bath can make a big difference in core temperature.
Fever reducing herbs are often bitter and cool the body and promote sweating; they can also reduce aches
and chills when these alternate with feeling hot. The following herbs make a great tea, even for kids (with
honey).
Catnip (Nepeta cataria): promotes perspiration, bringing down fever; decongestant; add as ! part of tea
Yarrow (Achillea millefolium): great promoter of sweating and circulation; add as ! part of tea
Elder Flower (Sambucus nigra, S. canadensis): promotes sweating, moves mucus; helps eliminate toxins
related to infection; 1 part in tea formula
Peppermint (Mentha piperita): cooling, adds flavor; 1 part of tea formula
;


19
To make tea: Add 1-2 teaspoons to boiled water; steep covered for 15 minutes. Infants can be bathed in a
cooled bath of this tea.

Tips to Speed Fever Along:
Wrap up: By stopping activity and wrapping ourselves in lots of blankets, especially when we feel cold, we
can more quickly achieve the higher temperature that our body is trying to reach. Once this happens, we
start to sweat and actually feel hot, instead of chilly. Stay wrapped up as long as possible to maintain
higher temperatures.
Starve the fever: Generally we dont want to eat much during fever, and this is part of a healthy response.
Bacteria in particular need glucose (sugar), so not eating supports the bodys efforts to heal.
Text development financially supported by the Herbalist in the Aisle program of Hunger
Mountain Coop, Montpelier, Vt
8 Easy Steps to Digestive Health
Photo by Larken Bunce
;


20
8 Easy Steps to Digestive Health
by Larken Bunce, MS, Clinical Herbalist & Co-Director Vermont Center for Integrative Herbalism,
Montpelier, VT 2009

The health of our digestive system is central to our well-being. Following these simple steps can have a
surprisingly dramatic impact on overall health, as well as on specific digestive concerns.
9. Chew your food well. Remember our stomachs dont have teeth! The more work we do before
swallowing, the more nutrients well receive. Try chewing each bite 15 times; work up to 30. See how
you feel.
10. Eat a variety of color: colorful fruits and vegetables are loaded with antioxidants, vitamins, minerals
and fiber.
11. To encourage elimination, eat at least 2 high-fiber foods each day (whole grains; raw fruits with skins
and dried fruits; raw or lightly cooked vegetables; nuts and seeds with skins; beans, peas, lentils;
ground flax seeds).
12. Eat live, cultured foods daily to maintain healthy gut flora (sauerkraut, kimchi, miso, kombucha,
yogurt and other cultured dairy).
13. To increase digestive secretions and dispel cramps or gas, try incorporating some digestive kitchen
herbs into your favorite recipes -- fennel, caraway, ginger, cardamom or into tea blends
chamomile, licorice, cinnamon, peppermint.
14. Drink 2 glasses of quality filtered water in the morning, before coffee or tea. Drink another before
going to bed. Drink plenty of fluid throughout the day. Avoid taking lots of fluids with meals, as this
can dilute digestive secretions.
15. Breathe deeply, especially upon rising and going to bed. Consider taking a break in the day to stretch
your body and take some deep breaths these move your diaphragm, which massages your digestive
organs.
16. Eat while relaxed and peaceful, taking time to enjoy your food and being aware of nourishing
yourself. Offer thanks -- in whatever way suits you -- for the gift of food and the lives and work that
brought it to you. Gratitude is nourishment for us, too.

Why is good digestion so important?
The organs of the gastro-intestinal tract ensure breakdown, absorption and assimilation of the foods that
nourish every cell in our bodieswe are what we can assimilate!
Elements of the digestive system also function as part of the immune system. Healthy mucosal lining,
adequate stomach acid and digestive enzymes, and a robust community of beneficial intestinal bacteria
are the first barrier to foreign materials (like bacteria) traveling deeper into our bodies. Further, an
extensive accumulation of immune cells are found in and around the gut. This means that if digestion is
incomplete (or if we eat foods we are sensitive to on a regular basis), our immune system can easily be
activated. This process can cause chronic inflammation which can lead to a variety of acute symptoms and
chronic diseases.
;


21
Mood is also strongly affected by digestive health. Since our digestive organs are exposed to so much
information (i.e. food) from our environments, we can imagine our gut as another sense organ
which filters and interprets the nature of our surroundings for us. In fact, the enteric nervous system
(nervous tissue found in the gut) sends nine times as many message to the brain as it receives, leading
some researchers to wonder if the brain is really the organ in charge. So, its no surprise that many
people experience an improvement in mood and energy levels when their diets are rich in fresh,
colorful foods and when their digestive systems function effectively to assimilate those foods and
protect us from harmful substances.

Text development financially supported by the Herbalist in the Aisle program of Hunger
Mountain Coop, Montpelier, VT.
;


22
Herbal Support for Anxiety

by Larken Bunce, MS, Clinical Herbalist & Co-Director Vermont Center for Integrative
Herbalism, Montpelier, VT 2009

When daily stress progresses beyond healthy stimulation and begins to adversely affect health, it can
manifest as anxiety. Anxiety includes persistent mental and physical symptoms such as worry,
agitation, tenseness, and hyperarousal of the nervous system causing increased heart rate, blood
pressure and respiration. These symptoms are meant to be adaptive coping mechanisms for short term
stress but, when stress is lasting, can be expressed too intensely or at inappropriate times. Panic attacks
and insomnia can also be part of the picture.

There are numerous herbs that can support us during times of stress and reduce anxiety. Generally,
these are nervine relaxants and anxiolytics, which support and relax the central nervous system, and
adaptogens, which support endocrine function and help us respond appropriately to stress. For more
acute anxiety or related insomnia, herbal sedatives can also be useful.

Relaxing nervines/anxiolytics:
Passionflower (Passiflora incarnata): helpful in disturbed sleep from mental worry and exhaustion
resulting from excitement or circular thinking ("monkey brain"); useful as tea or tincture
Skullcap (Scutellaria lateriflora): useful in nervous irritability, restlessness, and panic attacks, as well as
muscular tension related to stress; good tea or tincture--use up to 1/2 oz as an acute dose in an
emergency
Milky Oat tops (Avena sativa): for nervous exhaustion, frayed nerves, fatigue; to reinvigorate and
nourish the nervous system; an excellent tonic tea or tincture
Lemon Balm (Melissa officinalis): quick-acting, gentle remedy; for sadness with mild anxiety or
depression; lifts spirits, improves concentration; particularly useful for menopausal mood swings;
delicious tea
Motherwort (Leonurus cardiaca, "lion hearted"): a nervine that can be used for heart palpitations
associated with anxiety and excessive worry, especially associated with insomnia; also useful in
menopause; best as tincture
Chamomile (Matricaria recutita): a lovely relaxing herb for children and adults alike, particularly when
nothing seems to soothe; especially helpful when digestion suffers during high anxiety; makes excellent
tea if steeped for a short time
Adaptogens:
Ashwagandha (Withania somnifera): as the Latin name implies, this root supports sleep; excellent for
depleted or convalescing people especially the elderly; a calming adaptogenic tonic for exhaustion,
anxiety, and depression; may reduce stress-induced ulcers; restores sexual vigor; also modulates
immune function
Reishi (Ganoderma lucidum, G. tsugae): an adaptogen for reducing effects of chronic stress and
supporting adrenal function; as a nervine it calms the spirit and supports sleep; also a potent
immunomodulator

;


23
Sedatives: (to be avoided if depression is also present)
Hops (Humulus lupulus): useful for symptoms of
restlessness, anxiety, and insomnia; eases tension,
especially when digestion is effected; best as tincture
due to taste
Valerian (Valeriana officinalis): specific for anxiety,
depression, and some headaches; decreases the time
taken to fall asleep and improves quality of sleep;
best as tincture
Kava (Piper methysticum): for nervous anxiety, stress,
and unrest, especially where social relationships are
challenging; does not impair reaction time and
appears to improve concentration; good as a capsule or tincture; traditional tea preparation can also be
effective

Getting plenty of protein, C and B vitamins, antioxidant-rich fruits and veggies, and omega-3 fatty acids
(as from fish oil) supports healthy brain function and stress response. Also try blending relaxing essential
oils such as clary sage, ylang ylang, chamomile, lavender and/or rose into a massage or bath oil.
Relaxation techniques, such as meditation and breathing exercises are also extremely helpful.

Text development fina ncially supported by the Herbalist in the Aisle program of Hunger Mountain
Coop, Montpelier, VT. Photo by Larken Bunce
;


24
</#4"$ ,8FF?#- B?# @/F#/==%?*
43 5"#6/* 78*&/9 :,9 ;$%*%&"$ </#4"$%=- > ;?+@%#/&-?# A/#1?*- ;/*-/# B?# C*-/D#"-%E/ </#4"$%=19
:?*-F/$%/#9 AG HIJJK

uepresslon has reached epldemlc proporLlons ln lndusLrlallzed culLures ln Lhe pasL 30 years, wlLh an
esLlmaLed 13 of Lhe populaLlon expecLed Lo experlence depresslon ln Lhelr llfeLlme. Women are
Lwlce as llkely Lo suffer as men, as are Lhose wlLh famlly hlsLory of depresslon and early llfe sLress.
SympLoms of depresslon lnclude lasLlng negaLlve mood or loss of lnLeresL ln pleasurable experlences,
changes ln appeLlLe and/or body welghL, sleeplng paLLerns, ablllLy Lo concenLraLe, psychomoLor
funcLlon, or energy levels, feellngs of low self-worLh or gullL, and LhoughLs abouL deaLh or sulclde.
Some people experlence Lhese sympLoms more severely or more conslsLenLly Lhan oLhers, however,
any level of depresslon can lmpacL personal relaLlonshlps, work llfe and overall healLh.
WheLher depresslon ls clrcumsLanLlal-ln response Lo a parLlcular evenL-or one experlences
depresslon chronlcally over long perlods, herbs can asslsL ln elevaLlng mood, lncreaslng
concenLraLlon, lmprovlng sleep and energy levels, and regulaLlng appeLlLe. ln our norLhern cllmaLe,
some people experlence depresslon only ln Lhe wlnLer (Seasonal AffecLlve ulsorder) and herbs, along
wlLh dleLary shlfLs and perhaps vlLamln u, can offer good supporL here, Loo. PerballsLs recommend
sLlmulaLlng nervlnes, whlch can supporL and enllven Lhe cenLral nervous sysLem, shlfLlng boLh our
lnLernal chemlcal envlronmenL and our percepLlon of our exLernal envlronmenL. AdapLogens,
worklng Lhrough Lhe endocrlne sysLem, help us manage Lhe sLress LhaL ofLen conLrlbuLes Lo
depresslon. ConvenlenLly, many of Lhese herbs slmulLaneously lmprove appeLlLe, braln clrculaLlon,
energy, and sleep quallLy.
:??2+/*M"*&%*D M/#4= -? -#3 "$?*/ ?# %* &?14%*"-%?*'
5/1?* 7"$1 !:/#$(() 799$6$5)#$(,: qulck-acLlng, genLle remedy LhaL llfLs Lhe splrlLs, :/#$(() refers Lo
Lhe bees LhaL so love Lhls planL-we love lL Loo for Lhe sweeLness lL brlngs, especlally for sadness
wlLh mlld depresslon and/or anxleLy, parLlcularly useful for menopausal depresslon, also genLle
dlgesLlve remedy, good Lea, LlncLure, glycerlLe
0?=/1"#3 !;7(&).$5%( 799$6$5)#$(,: for depresslon wlLh general deblllLy, slugglsh appeLlLe,
cardlovascular deflclency and cloudy Lhlnklng (someLlmes called vegeLaLlve"), dlspels despondency
and worry, lncreases concenLraLlon and memory by lncreaslng blood flow Lo braln, especlally for
braln fog of menopause and aglng, lLs warmlng effecL can dlspel chllly Loes, along wlLh wlnLer blues,
greaL as LlncLure and added Lo soups
5"E/*2/# !<)+)53%#) 799$6$5)#$(,: can be used for depresslon wlLh low moLlvaLlon, energy and
appeLlLe, as well as for depresslon coupled wlLh anxleLy, helpful when a sense of loss effecLs Lhe
hearL, calms Lhe mlnd whlle also sLlmulaLlng genLly, as a small proporLlon of a LlncLure or Lea blend-
Lhe flavor ls sLrong
0?=/ F/-"$ !;7() (00,' we all know Lhe sweeL smell of a wlld rose can brlng dellghL, buL we rarely
Lhlnk abouL Lhls planL for heallng, rose has an upllfLlng, whlle resLorlng and calmlng effecL on Lhe
nervous sysLem, llfLs depresslon, dlspels menLal and physlcal faLlgue and sooLhes lrrlLablllLy, grlef
and anger, Lhe essenLlal oll can also be used for depresslon, especlally due Lo lack of love or lnLlmacy
ln one's llfe, lovely as Lea (as a small parL of a blend) or as a LasLy glycerlLe!
;


25
@"1%"*" !=%.5/.) 3$99%(),: an excellenL Lonlc ln vegeLaLlve" depresslon, as well as when depresslon
ls accompanled by anxleLy, has a repuLaLlon for klndllng sexual deslre, a wonderful Lea for wlnLer
mornlng blahs" or general feellngs of menLal or physlcal lnerLla
,"%*- U?M*O= V?#- !>?0/.$6%& 0/.97.)*%&,' whlle lL's had some mlxed press, Lhls planL has proven
lLself ln cllnlcal seLLlngs and Lhrough research Lo be qulLe effecLlve for mlld Lo moderaLe unlpolar
depresslon and Seasonal AffecLlve ulsorder, bloomlng ln our flelds rlghL around summer SolsLlce, lL
brlngs Lhe sun's brlghL splrlL lnLo Lhe depLhs of wlnLer, elevaLlng mood, and rellevlng faLlgue and
negaLlve sense of self, besL lf comblned wlLh oLher mood supporLlng herbs, especlally lemon balm,
noL Lo be used wlLh anLldepressanLs or oLher prescrlpLlon medlcaLlons wlLhouL professlonal advlce,
can Lake 4-6 weeks Lo reach full effecLlveness, Lea, LlncLure or capsule (sLandardlzed exLracL)
A"$/#%"* #??- !@)#/.$)5) 799$6$5)#$(, - hlsLorlcally used for feeble braln clrculaLlon" wlLh depresslon
and despondency, currenL research has found lL Lo be as effecLlve as a leadlng anLldepressanL (Llavll)
when comblned wlLh SL. !ohn's worL, besL as LlncLure
:??2+W*M"*&%*D G/"'
2 parLs Lemon 8alm
2 parLs CaL Lops
1 parL uamlana and x parL 8ose peLals
Comblne herbs and place 1-2 Lablespoons of drled herbs ln 8-16 oz of bolled waLer, allowlng Lhem Lo
sLeep covered for 13 mlnuLes. urlnk 3x/day or make a Lhermos-full and drlnk LhroughouL Lhe day.
)2"F-?D/*%& M/#4= -? -#3 "$?*D=%2/ 3?8# -/"'
,&M%="*2#" 4/##3 !-61$()53.) 61$5/5($(,: lnvlgoraLlng Lo Lhe mlnd as well as Lhe dlgesLlon, excellenL for
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glve a llLLle hearLburn)
W$/8-M/#? #??- !A#/%*1/.76766%( (/5*$67(%(,: a falrly neuLral" adapLogen, lL's noL Loo sLlmulaLlng for
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<?$3 7"=%$ $/"B !B6$&%& ()56*%&,: llke cullnary basll, Lhls herb supporLs dlgesLlon and enhances
clrculaLlon, encouraglng clear Lhlnklng, a greaL one Lo conslder where blood sugar levels are hlgh, a
powerful anLl-lnflammaLory and anLloxldanL, makes greaL Lea or avallable as capsule or LlncLure
L$?V/# W==/*&/= B?# @/F#/==%?*' 1hese genLle, vlbraLlonal remedles speclflcally address emoLlonal
and psychologlcal dlsLress. A few of my favorlLes are borage, elm, genLlan, larch, musLard and whlLe
chesLnuL. All of Lhese, excepL borage, are avallable ln Lhe 8ach llne, more lnformaLlon ls avallable
wherever essences are sold Lo help you selecL Lhe mosL approprlaLe essence for you.
Text development fina ncially supported by the Herba list in the Aisle progra m of Hunger Mountain
Coop, Montpelier, VT.

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26
Herbal First Aid Kit
by Sandra Lory Folk Herbalist and Food Educator, Barre VT
http://www.mandalabotanicalsVT.com2010
Miscellaneous:
Hydrogen Peroxide to clean wounds
Dr. Bronners or other biodegradable soap
Matches, needle and thread, safety pins, tweezers, band-aids, gauze and tape,
Chopsticks, spoon, fork, bowl, a sharp knife (watch out for airport confiscation, though)
Smudge bundle and/or Medicine/Prayer bundle, protective stone or amulet
Hot Water Bottle for swelling, tension, fear relief; for comfort and warmth

Herbs to include:
For Calming in an emergency:
A flower essence remedy for calming in emergency situations, such as Rescue Remedy or
Self-Heal flower essence, or Red Clover flower essence (for calm & centeredness in chaos)
Spike Lavender Essential Oil (calming, aromatherapeutic, and can be applied directly to
burns, inflammation, wounds and bites). Spike lavender is the strongest anti-bacterial
lavender.

For immune boosting properties:
Zinc lozenges take at first sign of strep or sore throat, for up to 3 days only
Echinacea tincture or other immunity enhancing/anti-viral tincture/anti-histamine (important
for plane rides and during transport where the air is recycled good preventative medicine)
refer to winter health hand out for a list of other appropriate immune herbs. Spilanthes
(tincture or dried herb) is a great anti-viral, immune boosting, and anti-bacterial herb that can
be exchanged with Echinacea. It is specific for the teeth and gums and can be squirted full
strength (tincture) onto skin or teeth.
Propolis (resin or tincture)or Organic Goldenseal Root (tincture or powder) or
goldthread/coptis tincture strong antibiotics for bad infections
Sea salt for gargles and soaking wounds, cold feet, etc.
Garlic (fresh, dried or tinctured) optional
Raw honey (optional, can be messy if not in tightly sealed container) antibiotic & burn relief
For muscle, tissue and nerve injuries:
Arnica Flower (homeopathic or oil or liniment) for muscle and tissue damage
Saint Johns Wort (Hypericum) Oil, tincture, liniment, or homeopathic for nerve and blood
vessel damage
Traumeel (herbal homeopathic blend for injuries and emergency traumas) available in cream
and tablets
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27
For Pain Relief:
Traumeel (see above) You can make your own homemade dilute tincture version with Saint
Johnswort, Yarrow and Arnica.
Crampbark or Valerian Root (dried or tinctured) chew dry plant, drink tea or ingest tincture
frequently, every hour if needed.
Arnica homeopathic or dilute tincture
Chamomile (dried or tincture) is antispasmodic, settles the tummy, pain relieving
Wild lettuce leaf tincture, meadowsweet tincture, kava, valerian, or other anodyne

For Digestive Issues:
A bitters blend such as burdock, yellow dock and dandelion root (tincture or dried), or a tummy
blend like ginger, lemon/orange peel, chamomile, fennel seed, and catnip.
Alternately to the above tincture, fennel seeds or ginger chews travel easily and are quick nausea
treatments.
Blackberry root/White Oak Bark or Meadowsweet Leaf tincture for diarrhea
Sweet Annie, Wormwood or Epazote for intestinal parasites and worms, also Malaria
prevention
Slippery Elm Bark powder or Marshmallow root mix with beverage or prepare as tea to
soothe the GI tract and stomach lining if inflamed or raw
Miso paste (to keep digestive flora healthy during travel. A cup of hot water needs only a
teaspoon dissolved, is very grounding and alkalizing)
Seaweed, milk thistle seed tincture or caps, charcoal tablets, homeopathic ipecac - poison
antidotes
Spirulina, dried comfrey, dried nettles, or a green drink powder helps rejuvenate the body
tissues, respiration, elimination, digestion, and raises your energy level by enriching the blood

For Topical first aid:
Kloss Liniment the recipe of famous herbalist Jethro Kloss

1 ounce Echinacea powder
1 ounce organically grown Goldenseal powder
1 ounce Myrhh powder
! ounce cayenne powder
2 cups alcohol (vodka, brandy, gin, etc.)
Combine the powdered herbs. If starting with dried herbs that are not powdered, use a coffee grinder or
Vitamixer to grind as fine as possible. Cover with alcohol, leaving 2 of space between the surface of
the alcohol and the rim of the jar, and put a lid on it. Shake daily for one month, and then strain the
liquid, composting the herb. Bottle and label your liniment, recording the ingredients, date, and any
other info youd like to include. Use this liniment as a disinfectant, to ease rheumatism and sprains, and
to heal wounds, bruises, and burns.
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28
If youd like to make a local version of this recipe, simply omit the Myrrh, and use locally grown
Echinacea, Goldenseal, and Cayenne infused in Sunshine Vodka or another locally made alcohol. By
omitting Myrrh you can also use this blend as an immune stimulating tincture for internal use.
Yarrow (dried or tincture) to stop bleeding, also to drive out a fever. Moisten leaves with saliva
(chew em!) first if applying to open wound. MUST HAVE.
Plaintain (dried or tinctured) to pull out venom, or infection close to the skin surface. Tobacco
is also a great drawing agent.
A skin salve, all purpose, anti fungal or anti-bacterial (containing herbs such as: calendula,
yarrow, plaintain, saint johnswort, black walnut, comfrey, usnea, etc.)
Lavender Oil (see above) can also use for foot soaks, face steams, and massage into areas with a
carrier oil or salve
Tea Tree Oil or Thieves Oil Rosemary, Thyme, Lemon, Eucalyptus - potent anti-fungal and
anti-parasitic.
Sea salt has a myriad of uses, for infected skin soaks, nasal/throat rinses, food preserving, etc.
Raw local vinegar can be used as a skin cleanser, digestive purifier, and immune booster.

A MINI 1
st
AID KIT from the above:
Hydrogen Peroxide
Yarrow herb or tincture,
Calming Flower Essence like Rescue Remedy
Plantain or Tobacco,
Spike Lavender, Tea Tree or Thieves essential
oil,
Immune Tincture or Kloss Liniment Tincture
Arnica dilute tincture or Homeopathic, and
Wound salve.
Fennel seeds or ginger chews.

CIMG8353-1.JPG
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Medicinal Uses of Culinary Herbs
Sandra Lory, Folk Herbalist (802) 479-1925 http://www.mandalabotanicalsVT.com
Culinary herbs are familiar and potent ingredients; their smell and tastes are distinct. They have
strong qualities that impart flavor and aroma, and natural chemical constituents that act on the digestive
system. Its no wonder that for centuries people have used many herbs interchangeably as seasonings,
and when needed, prepared them specifically as medicine.
All of the following herbs can be grown successfully in the Northern climate, except for
cinnamon, cardamom and ginger. You can buy these medicines at your local health food store in the
bulk spice section - it is more cost effective than going to a supermarket, and a wiser quality choice.
Many commercial herbs are irradiated, harvested at the wrong time of year, dried in ways that kill the
life force (and therefore the medicine), or sprayed with chemicals during cultivation. Ask your local
food co-op or health food store to carry organic or biodynamic herbs from good sources, especially
local ones as these will be the most potent and effective.
Herbs are listed by plant family in order to see the correlations of properties among family
members, and to begin understanding their relationships as part of an interwoven system.
*Apiaceae (Umbelliferae) (2 toxic wild members: water hemlock and poison hemlock)
Wild Carrot (Queen Annes Lace) is a wild family member. Some cultivated family members
are: carrots, celery, parsnip.
PARSLEY Leaf and root (Petroselinum crispum) biennial/perennial
Rich vitamin C source. Carminative treats flatulence and colic. Emmenagogue stimulates the
menses, do not use in large amounts if pregnant. Leaves or root can be eaten. Diuretic promotes
excretion of excess water from the body. Used for edema, fluid retention, frequent urination, rheumatic
complaints, intestinal worms. Chewing fresh leaves freshens the breath. The Maya consider fresh
parsley juice a liver cleanser. Can be grown easily on a windowsill, and pinched for cooking as needed.
CORIANDER Seed (Coriandrum sativum) This is the seed of Cilantro herb, annual
Warming carminative relieves flatulence, indigestion, colic. Stimulates the digestive juices and the
appetite, drink tea of the seeds before meals. Gripe water remedy for kids diarrhea, steep a spoonful
of seeds in a cup of boiled water for 10-15 minutes, and drink warm. Chew seeds to eliminate bad
breath. Ground seeds also provide odor relief. Coriander leaves are called Cilantro, an important herb
to eat for detoxing heavy metals from the body. Both seeds and leaves can be infused for urinary tract
infections.
CUMIN Seed (Cuminum cyminum) Long season annual
Relieves gas and bloating in the digestive tract, stimulates digestion. Helpful remedy for nausea or
morning sickness. An infusion before meals is warming to the digestion. Antimicrobial properties
helps treat tooth decay, used in tooth powders and mouth rinses. Treats bronchial/lung inflammation
and respiratory problems. Effective pain reliever, can crush seeds and mix with hot water to form a
paste, and use as a poultice over muscles. Mixed with a little fresh onion juice, apply to stings and
swellings to reduce pain helps promote blood circulation and to draw out toxins. Also promotes
lactation.
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30
FENNEL Seed (Foeniculum vulgare) annual
The bulb is also delicious, although milder in medicinal action. Fennel has the classic licorice candy
flavor, used like anise as a flavoring. (Glycyrrhiza glabra root is true Licorice.) Promotes breast milk
during nursing. Mothers and small children can drink the seed tea to relieve colic. Chewing the seeds
after meals helps settle the stomach and ease digestion. Indian restaurants always provide fennel and
other carminative seeds to chew. Very effective treatment for bloating, flatulence. Bad breath relief.
Calms coughs and bronchitis, good herb to add to homemade cough syrups for its flavor and
medicinal properties. Good tooth paste/powder herb. Can infuse seeds into muscle/joint rub oils for
pain relief.
DILL seed (Anethum graveolens) annual
The green leaves are also used, and milder in medicinal properties.
Galactagogue (think Milky Way galaxy)- increases flow of mothers milk. Alleviates nervous system
stress from disturbed sleep and insomnia. In parts of Asia, used to ease childbirth. Anti-spasmodic
(eases cramps and spasms in the body), carminative (rich in volatile oils that stimulate digestion), and
expectorant (removes excess mucus from respiratory system). Remedy for flatulence and colic,
especially kids. Take one cup of tea before meals. Chew seeds for bad breath. Relieves nausea and
vomiting. Relieves painful periods and regulates menstruation. The leaves cooked with fish helps
brain function.
*Lamiaceae (Labiatae)
One of the largest plant families in the world: mints. Many wild and cultivated varieties.
THYME leaves (Thymus vulgaris) perennial
Strong antiseptic. External wash from tea for infected wounds. Internal tea or tincture for respiratory
or digestive infection. Gargle for laryngitis, tonsillitis, sore throats and irritable coughs, especially with
nervousness or anxiety. Expectorant (helps expel mucus from respiratory system) and anti-
spasmodic. Helpful for bronchitis, whooping cough and asthma. Gentle astringent for kids diarrhea
and bedwetting. Anti-septic and diuretic. Helps body fight against viral, bacterial, fungal, gastro-
intestinal, and genito-urinary system infections. Helps re-establish a healthy bacterial population if on
antibiotics or experiencing excess candida. Add a handful into bath to warm and exhilarate the body.
Protects against degenerative problems.
OREGANO leaves (Origanum vulgare)
perennial
Anti-fungal and anti-biotic. Tea reduces fever,
by promoting sweating (diaphoretic). Treats
colds and flu. Tea breaks up bronchitis, and
treats inflammations of the mouth and throat.
It can be used externally as a wound wash.
Bruises can be soaked with the cool tea. Tea
is an excellent remedy for coughs. Wonderful
menstrual cramp tea. Excellent in vaginal
steam baths to bring circulation and cleansing
to uterus. and painful joints.
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31
SAGE leaves (Salvia officinalis) tender perennial
My favorite use is to steep a pinch of sage and sea salt in a cup of hot water, and gargle several times to
treat strep and sore throat. Its volatile oils soothe the mucous membranes and reduce inflammation
while being highly anti-septic, -bacterial and -fungal. Specific for respiratory infections. Cool tea is a great
mouthwash for inflamed and bleeding gums, tongue or mouth ulcers. Reduces sweating (helpful with hot
flashes) and reduces breast milk production. Stimulates the uterine muscles avoid if pregnant (culinary
doses fine). Can aid childbirth and help expel the placenta. Good external wound healer make a warm
compress with tea over swollen area. Cleansing and diuretic properties helpful for toxic conditions,
arthritis and gout. Often used in cooking heavy foods to aid their digestion. Promotes calmness of the
central nervous system, calms the heart and brings mental clarity. Strong anti-oxidant. Useful externally
for inflammation and painful joints.
ROSEMARY leaves and twigs (Rosmarinus officinalis) tender perennial/bring inside for winter
Contains anti- septic, -bacterial, and -fungal volatile oils, thereby enhancing the immune system.
Bundled, brewed or burned as incense for protection against disease and negative energies. Circulatory
and nervine stimulant, the smell increases concentration. Strengthens the senses. Tones and calms
digestion as well as mental tension. Gives headache relief by stimulating blood flow to the head.
Catalyzes movement in stagnancy or sluggishness, or depressed emotional states (can use with Tulsi,
Lavender, Skullcap, Lemon Balm or Milky Oat tops). Tea can be used as a hair rinse to stimulate hair
follicles. Externally provides nerve or muscle pain relief. A powerful antioxidant. Has an astringent and
relaxant effect on uterus, relieves cramps and helps regulate periods. The essential oil is a bug repellent
and treatment for scabies and lice.
BASIL leaves (Ocimum basilicum) annual
Sweet and pungent anti-bacterial, anti-fungal, anti-candida (essential oil), warming treatment for cramps,
colds, flu, fevers. Has an affinity for the nervous system, strengthening, releasing tension and uplifting.
Improves memory, concentration and clarity. Aid to digestion, and travel sickness. Clears phlegm from
the nose and chest, and cleanses internal infections. The boiled herb or seed is a migraine remedy. A cool
tea rinse prevents infections on wounds and treats infected wounds. Makes a delicious PMS tea. Put a
handful of basil leaves in your bath (with marigold flowers if you have them) to treat fever. Mix 3 each
marigold, rue and basil sprigs in a basin of warm water, leave in the sunlight then strain and flick around
corners of the house for a cleansing the air will feel light and peaceful. Excellent herb for vaginal steam
baths (use with herbs such as oregano, chamomile, calendula, rosemary only when not menstruating).
MINT leaves (Mentha piperita or spicata) spreading perennial
Both cooling and warming. Has a refreshing taste, and a cooling effect in the respiratory tract that can be
felt on the skin. Hot peppermint tea is a warming remedy for winter ailments it improves circulation
induces heat. Helps disperse blood and tonify the heart. Excellent after dinner tea, mixed with something
spicy like ginger (to treat acid reflux choose a bitter warming carminative instead). Relieves stomach and
intestinal discomfort (lower digestive processes). Treats nausea, and lower digestive/bowel complaints.
Helpful tea and as face steam for colds and sinus congestion. A nervine that eases anxiety and tension.
Pain relief associated with menstrual cramps and general aches and pains. Good tea for kids to settle
their stomach, nice in summertime ice cubes with edible flowers. Excellent anti-septic flavoring for
cough, cold, indigestion, and throat remedies.
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32
*Zingiberaceae (Ginger family) found in tropical climates of the world
(Turmeric (Curcuma domestica/longa) is also an herb in the ginger family)
GINGER rhizome (Zingiber officinale) tropical perennial
Very spicy stimulant of circulation. Promotes blood movement in the peripheries. Has blood thinning
properties, inhibits blood clotting. Grate and apply as a warm compress over sprains to reduce
inflammation, or on swollen glands to drain lymph. Breaks congestion and fever during colds and flu.
Expectorant action in the lungs relieves coughs and expels phlegm. Good preventative against winter
chills, as tea or cooked into food. Boil 2-3 inches ginger root in 2 quarts water for 15 minutes, add juice
of one lemon, a spoonful of raw honey, and pinch of cayenne pepper drink immediately while
wrapped in blankets, to sweat out a fever and pass a cold. Caution to pregnant women, very stimulating
to blood flow and core of the body. An aphrodisiac. Very effective motion sickness remedy. Useful for
colic, gas, indigestion. Gargle or tea for sore throats. An infused oil of grated ginger (optional pinch of
cayenne pepper avoid contact with eyes/mucous membranes) can be used to massage over sore
muscles.
CARDAMOM dried seed pod (Elettaria cardamomum) tropical perennial
Valuable and difficult to grow herb. Some species are cultivated in hot climates in wet areas where
poisonous water snakes and insects comprise a part of the micro-ecosystem. The precious seed pods
grow close to the ground and are difficult to gather. Warming, calming digestive bitter. Anti-mucus
agent helpful in lung tonics. Added to cooked fruit and desserts it helps increase digestion, absorption
and reduce mucous formation. Eases gluten intolerance sprinkle into baked goods, grains and cereals.
Stimulates the flow of saliva and the appetite. Relieves griping pains. A valued aphrodisiac, exquisite
with roses and honey.
*Liliaceae (Lily family)
Same family as chives, scallions, shallots, leeks, and onions
GARLIC bulb (Allium sativum) biennial flowers the 2
nd
year
Easy to grow needs one whole year to harvest. Plant individual cloves by mid-october one hand-width
apart, harvest when leaf stalks begin to turn brown the next August. Can plant the bulbules (small seeds
from the matured flower top) also, take 2 seasons to mature. Anti-viral, antiseptic, anti-parasite, anti-
spasmodic, immune enhancing, blood vessel strengthening, antioxidant. It is absorbed into bloodstream
from digestive tract, and excreted via the lungs, bowels, skin and urinary system, disinfecting them all.
High doses of raw, high-quality garlic (capsules) help treat pneumonia. For bronchitis: boil garlic cloves
and skins with oregano leaves, steep til drinkable and drink every 2 hours (same brew can be used as a
brief face steam for 5 minutes). Toenail fungus: rub with raw cloves 2-3x daily, from new moon to new
moon. Chopped garlic in raw honey with a squeeze of fresh lemon is a potent anti-biotic against flu and
colds (the honey also helps prevent the burn of raw garlic in the stomach). Ear infections: Warm,
crushed garlic infused into olive oil (strain before using) can be applied a few drops at once into ear,
followed by a massage around neck and ears 3x day. Garlic with you in any form keeps away energy
vampires of all sorts.

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*Solanaceae (Nightshade family) annual, (wild members Bittersweet nightshade, datura, wild
tomato)
CAYENNE PEPPER fruit
(Capsicum
frutescens/baccatum) annual
Its hot to the tongue but cools the
body post-digestion. Powerful
stimulant rich in vitamin C.
Circulates chi and blood. The
burning sensation on the tongue
sends messages to the brain to
secrete endorphins, natural opiates
which block pain and induce a
feeling of well being. First aid: stops
bleeding if applied powdered,
directly onto cut. Warms the core,
aids digestion, speeds metabolism,
decongests the lungs. Avoid if you
are prone to overheating or stomach acidity. Externally can be used in olive oil infused with ginger or
Saint Johnswort gflowers for joint and nerve pain. Blocks irritation and bronchiole constriction
caused by cigarette smoke and other airborne irritants. Instant immune soup paste: Blend few pinches
of cayenne powder and turmeric with finely chopped garlic and ginger, mix into equal parts miso,
tahini and honey (or to taste), keep on hand in fridge.
*Lauraceae (Laurel family)
CINNAMON bark (Cinnamomum zeylanicum) deciduous tropical tree
Mild astringent, warming digestive, stimulant, germicide. Causes shrinkage of mucous membranes,
helpful internally to check secretions in diarrhea, sore throat, peptic ulcers and hemorrage. Caution if
you have a bleeding disorder. Good in combination with other herbs. Used in ancient Egyptian
embalming blends. Boil and steep with organic roses to stop bleeding or diarrhea. Eases vomiting and
flatulence. Temporarily accelerates physiological activity stimulates all the vital functions of the
body. Inhibits bacterial growth and helps normalize blood sugar levels. Used in desserts, helps the
body balance the effects of sugar.

References: The New Holistic Herbal by David Hoffman, Planetary Herbology by Michael Tierra, The
Family Herbal by Rosemary Gladstar, Rainforest Home Remedies by Rosita Arvigo and Nadine Epstein,
The Joy of Cooking by Irma and Marion Rombauer, The Ayurvedic Cookbook by Amadea Morningstar,
Chinese System of Food Cures by Henry C. Lu., The Complete Floral Healer by Anne McIntyre, Herbal
Antibiotics by Stephen Buhner.
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34

Herbal Book List
by Dana L Woodruff~ Community herbalist, Dandelioness Herbals,
Montpelier, Vermont 2010
There are many wonderful books and websites with information about medicinal plants
and making your own medicines. These are some of our favorites and should be enough to get
you started!
Herb Mentor by Learning Herbs is a fantastic on-line site for learning more about herbal
medicine. Check it out! http://www.herbmentor.com/
Rosemary Gladstar's Family Herbal: A Guide to Living Life with Energy, Health, &
Vitality
The (New) Holistic Herbal David Hoffman
The Roots of Healing: A Womans Book of Herbs (also published as A Woman's Book:
The Healing Power of Natural Remedies) Deb Soule
The Complete Floral Healer (also published as Flower Power: Flower Remedies for
Healing Body & Soul Through Herbalism, Homeopathy, Aromatherapy, & Flower
Essences) Anne McIntyre
Making Plant Medicine Richo Cech
The Herbal Medicine Maker's Handbook: A Home Manual James Green
Herbal Remedies from the Wild: Finding & Using Medicinal Herbs (or
Earthmagic) Corinne Martin
Herbs: Partners in Life: Healing, Gardening, & Cooking with Wild Plants (also published
as Health, Happiness, & the Pursuit of Herbs) Adele Dawson
Healing Wise Susun Weed
The Book of Herbal Wisdom: Using Plants as Medicine Matthew Wood
The Herbs of Life: Health & Healing Using Western & Chinese Techniques Lesley Tierra
Addiction-Free Naturally: Liberating Yourself from Tobacco, Caffeine, Sugar, Alcohol,
Prescription Drugs, Cocaine, & Narcotics Brigitte Mars
Botanica Erotica: Arousing Body, Mind, & Spirit Diana DeLuca
The Male Herbal: Health Care for Men & Boys James Green
Growing 101 Herbs that Heal: Gardening Techniques, Recipes, and Remedies
Tammi Hartung


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35
Gardening Resources
by Sandra Lory, Herbalist and Food Educator, Barre VT
[email protected] 2009

Seed and Plant Nursery Catalogs are the best
books on gardening! Request catalogs from
companies that specialize in local and hardy plants.
High mowing, Horizon herbs, Fedco, St. Lawrence
Nursery, Johnnys, Seeds of Change. Local Heirloom
seeds are special because they have been handed down
for generations and are adapted to the local growing
season and climate. There is an abundance of
germinating, planting, growing, harvesting, storage and
seed saving tips to be found in seed and plant nursery
catalogs.
Volunteer at an organic farm, herbalists garden or
friends garden to accelerate your learning. Schedule
garden field trips locally to view plots of land similar to
yours, and what is appropriate for the size, slope,
moisture, exposure and soil type. Bring a notebook or
camera to record your inspirations.
Talk to vendors at farmers markets they have the
experience with locally appropriate plants.
Participate in a hands-on garden program or workshops in your area.
Get dirty and start growing your garden dont worry about making mistakes! Country mouse
and City mouse, seeds want to grow and most are quite resilient. You can read about gardening
for years but will not feel the rhythms in your body and understand the process for yourself until
you just do it!

The best mentor youll find is a single seed: Pick
one plant, (be it tomatoes, basil, calendula, cucumber,
etc.) and follow it from seed to seed one whole year.
Plant it, watch it grow, harvest it and save its seeds
for next year. Dont be discouraged if you have to re-
plant or if you find youve picked a plant that doesnt
form a seed at the end of the year, it dies early, etc.
that is the process of life and death that is nature, the
best teacher.


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36
Mail-Order Bulk Herbs and Supplies

Avena Botanicals
Organic herbal extracts, teas, and salves by Deb Soule based in Rockport, Maine.

Frontier Natural Products Co-op
Organic and natural products, Norway, Iowa.

Grian Herbs
Organic herbal extracts by Guido Mase based in Montpelier, Vermont.
Healing Spirits Farm http://www.healingspiritsherbfarm.com/
Organic herbal products and classes offered by Andrea and Matthias Reisen in Finger Lakes of
Western New York.
Herb Pharm
Organic and ethically wildcrafted liquid extracts based in Williams, Oregon.

Mandala Botanicals
Organic herbal products and classes offered by Sandra Lory, Barre, VT.

Mountain Rose Herbs
Supplier of bulk organic herbs, spices, herbal products and teas.

New Chapter, Inc.
Organic and whole food herbal supplements, Brattleboro, VT.

Soothing Herbals
Organic herb growers and makers of pure organic skin care products. Goshen, Virginia.
Traditional Medicinals, Inc.
Supplier of a wide selection of teas and other herbal products, Sebastopol, California.

Zackwoods Farm
Vermont-based supplier of bulk organic herbs and herbal teas.
Ironbound Island Seaweed provides a wide variety of seaweeds hand-harvested off the coast of Maine,
and is available at some local coops. 207-963-7016
Specialty Bottle offers a large selection of bottles, jars, and tins. There are no minimums - you can
order by the each or by the hundred. 5200 4th Avenue S, Seattle, WA 98108. 206-340-0459
SKS Bottle and Burch Bottles are other bottles sources.

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37

Seed Companies

Horizon Herbs provides an amazing variety of medicinal herb seeds and plants. PO Box
69 Williams, OR 97544 541-846-6704 [email protected]
www.horizonherbs.com
Fedco Seeds provides herb, flower, and vegetable seeds, specializing in cold-climate
varieties, and is a consumer/worker cooperative. PO Box 520, Waterville ME 04903 207-
873-7333 [email protected] www.fedcoseeds.com
High Mowing Seeds provides vegetable, flower, and medicinal and culinary herb seed. 76
Quarry Rd. Wolcott, VT 05680 802-472-6174 www.highmowingseeds.com
Johnnys Selected Seeds offers flower, vegetable, and culinary and medicinal herb seeds,
and provides technical information to home gardeners and small commercial growers. 955
Benton Ave. Winslow, ME 04901 877-564-6697 www.johnnyseeds.com