top of page

"Essential Herbs and Spices: Transforming Your Kitchen into a Wellness Haven"

Many times we don't have all the items we need when illness strikes, which requires a dreaded trip to the neighborhood pharmacy or grocery store! I hate it! So here are some items to purchase to just have on deck. 

  • Planetary Herbals, Old Indian Wild Cherry Bark Cough Syrup (for adults) /Zarbee's Children's cough syrup.

  • Elderberry Syrup (easy to make, recipe below) also easy to purchase!

  • Vapor Rub! My favorite is Tea Tree Therapy Eucalyptus Chest Rub (also found in Sprouts) OR make your own with peppermint oil and coconut oil

  • Vitamin D 5000 IUs 

  • Vitamin C (I keep a box of Emergen-C packets for quick, high dosing boosts)

  • Essential Oils: Tea Tree, Peppermint, Eucalyptus, Lemon, Lavender

  • Epsom Salt 

  • Humidifier and Diffuser 

  • Base Oil (Coconut, Almond, Grapeseed or Oilve Oil)

  • Thermometer

  • Apple Cider Vinegar

Spice Essentials:

  • Garlic- antiviral, antibacterial, antifungal. Has been shown to be as powerful (or more powerful) than penicillin. Get in the habit of cooking with with fresh garlic in many of your dishes to easily gain the benefits of garlic. 

  • Tumeric: anti-inflammatory, antioxident. Sprinkle in meat dishes or soups/stews.

  • Cinnamon: stimulates circulation, warming, helps digestion/treats diarrhea, relaxant, reduces anxiety and stress...and...YUMMY. 

  • Ginger (powder or root): warming, aids digestion, decongestant, improves circulation, helps calm cough and also bring up mucous. Also, Relieves nausea and vomiting! 

  • Lemon: antibacterial, easy to add to meals, beverages/teas, pleasing and uplifting

  • Manuka Honey: This type of honey is native to New Zealand that is specifically known to have antibacterial, anti-inflammatory and antiviral properties. It's soothes a sore throat, boost immunity. Use in tea or take a 1/2 spoonful with chopped fresh garlic to treat a scratchy throat.

  • Cayenne Pepper:  warming, opens up nasal passages and airways, stimulates circulation

Family Safe Herbs/Teas and Their Actions

  • Chamomile: Good for calming our nerves (and these kids down!) My youngest is so active, at night, I offer her a cup of chamomile tea and she calms her tail down and chills out! It's yummy too, so kids will gladly accept. Great for reducing stress, easing tummy aches and headaches, helps with sleep. 

  • Peppermint: Cooling and warming, uplifting, eases upset stomach, soothes nausea, refreshing

  • Spearmint: same as peppermint with a lighter taste/aroma

  • Raspberry: powerhouse of nutrients, the uterus' "best friend", helpful in minimizing menstrual cramps and tones the uterine muscle, helps lactation, tasty and fruity! I drink it regularly. (every pregnant mama should be drinking this tea!).

  • Nettle: Another nutritive powerhouse (pairs well with most herbs, especially raspberry), high in iron and minerals, good for the kidneys, blood builder (every pregnant mama should be drinking this tea!).

  • Dandelion: Another well rounded, nutrient rich herb! Improves digestive and liver functioning, supports kidneys.

  • Elderberry: Extremely effective in managing cold and flu symptoms, prevents infection by the flu virus, immune stimulating, may treat depression and emotional states.

Nutritious Foods

Ok, we all know that healthy diet is the number one key to a healthy body and life longevity. This doesn't. mean you have to be vegan or vegetarian, however, eating a balance, whole foods diet will keep you and your family healthy. Excessive sugar, sodium, preservatives, artificial ingredients, etc. are the enemy. All of the research identifies these additives as the culprit for many ailments, conditions and diseases. Here's a quick reminder of healthy foods that keep us healthy and are immune systems strong. 

  • Dark Green Leafy Veggies

  • Healthy Fats (omega, coconut oil, ghee, grape seed oil, olive oil, avocado oil)

  • Stay away from white/bleached foods

  • Limit SUGAR. It's highly addictive and is the culprit of many diseases of the body

  • Eat foods with pre-probiotics to improve gut health (yogurt, sauerkraut, pickles, fermented veggies)

  • Meat/dairy items should be organic, pasture raised, antibiotic free if possible 

  • Drink water!  At least 1/2 of your body weight daily.

  • Try to eat fresh over packaged foods as much as possible. Foods that are packaged/shelf stable have a good bit of preservatives in them. Yes, this means you may spend a lot of time in the grocery store and in the kitchen!  

  • Wash Your Hands!  When my children return home from school, I send them straight to the bathroom to wash their hands, (and change their clothes when coming home from school, but I can be a bit extra).

"I'm sick! Now What?

Alrighty, let's get to the nitty gritty. If you're battling a cold or fever, here's are some recommendations. 

  • Go TO BED: Give yourself at least a week to rest as your immune system works hard to fight off infections.

  • Take note of all spices/supplements listed above and take them daily!

  • Drink WATER and Coconut water to balance electrolytes

  • Make Bone Broth Soup: Chicken bone broth is full of immune boosting properties and minerals. Purchase bone broth soup from the store or make your own by cooking a whole chicken, and boiling the bones, straining and seasoning with fresh herbs.

  • Facial Steams: Clears sinuses: Boil water, add a few drops of peppermint or tea tree oil, inhale deeply for 10 minutes. Repeat several times a day. (If you're fancy, there are herbs that can be added to the water! I can write a separate newsletter about that if it's desired).

  • Garlic/Ginger Tea: Soothes cough/chest congestion. Simple, cut a few cloves of garlic and fresh ginger, boil in water for 20 minutes, add cayenne and lemon, then sip hot.

  • Hot Baths: soak in epsom salt, with lemon/eucalyptus essential oil. Or transform your bathroom into a therapeutic steam shower by liberally adding some essential oils in the back of the shower (away from the water) sit and enjoy!  

Midwife Christine's Favorite Recipes

Fire Cider: Fire Cider 


Bone Broth

In Peace, Wellness and Birth,

4 views0 comments


bottom of page