North Rose Botanicals

Herbal Spa Skincare Workshop

2010-08-01T09:44:00.000-07:00

Create your own spa-quality skincare products tailored to your particular skin type

Date: August 21st - 1:00 to 5:00pm

Cost: $60.00 + a $30.00 materials fee.

Pre-registration required by August 7th*

Location: Gathering Thyme - 228 Sir Francis Drake Blvd., San Anselmo, CA

Learn how to make your own spa-quality skincare products tailored to your particular skin type. In this wildly popular hands-on workshop, you'll learn about the beneficial properties of a wide variety of natural ingredients... and put that knowledge to use making an exfoliating facial mask, nurturing skin tonic and rejuvenating facial serum. To set the mood, we'll begin class with an aromatic herbal facial steam! Handouts will also be included with lots of recipes and ideas for creating your own home skin and spa treatments including massage oils, salt and sugar scrubs, bath tisanes and salts... and much more. Register early - this class always fills!

For more information, contact Cheryl at nrbotanicals@gmail.com or call 415-298-0793

Embracing Rebirth and the Power of the Crone

2010-05-22T08:44:00.000-07:00

An Experiential Perimenopause/Menopause Workshop

Date: June 6th - 1:00 to 5:00pm
Cost: $60.00. Pre-registration required.
Location: A private residence in Kentfield, CA. Directions provided upon registration.

Have you been to your doctor for menopausal symptoms, only to be given anti-depressants or synthetic hormones? Worried about the dangers of breast cancer and HRT? Learn about safe alternatives to pharmaceutical drugs to address the unique challenges that many woman face as they enter a very powerful phase of life. We’ll practice simple Qigong movements to balance hormones, calm the spirit and release blocked energy. Learn how simple lifestyle changes including nutrition and herbs can alleviate hot flashes, night sweats, mood swings and irritability, insomnia, vaginal dryness, loss of libido and more.

For more information, contact Cheryl at nrbotanicals@gmail.com

To register, please visit www.northrosebotanicals.com/events.html

What Workshops Interest You?

2010-05-06T15:01:00.000-07:00

I'm working on a summer/fall series of workshops at the San Geronimo Valley Community Center and want your input. Please vote here on the right side of this page with any and all workshops that interest you. Please also leave a comment here for anything you'd like to see me teach that I haven't indicated in the poll or to give me your feedback. The poll ends on May 21st and I'll send out results shortly thereafter.

Happy Spring!

Women's Breast Health Workshop

2010-03-03T09:52:00.000-08:00

Kentfield, CA • April 11th • 10:00-1:00pm
A holistic educational workshop for women of all ages ...incorporating Qigong and herbal wisdom

Learn simple Qigong movements to balance hormones and release blocked energy.

Massage techniques, sound vibration and meditation will also be taught..

Learn about nutrition, supplements, herbs, flower essences and essential oils which have been traditionally used for breasts as well as incorporated into integrative therapies for various conditions including: PMS, fibrocystic breasts, calcifications, mastitis, and lymphedema.

Bring home your own customized herbal breast massage oil.

Cost:
$60 (includes a $15 materials fee). Pre-registration required. Class size limited to 10 women.

To register, go to North Rose Botanicals Website
or contact Denise at denise@danceofqigong.com or 415-460-5138

Herbal Body Care Workshop

2009-11-02T06:41:00.000-08:00

When: Sunday, November 15th/12:45 to 4:00pm

Where: San Geronimo Valley Community Center

In this hands-on workshop, we'll explore the benefits of a wide variety of natural ingredients and then put than knowledge to work by creating our own natural body care products. We'll cover the healing properties of natural butters and oils, clays and antioxidants, as well as a few stellar herbs and essential oils. Handouts will also be included with lots of recipes and ideas for creating your own home body care products. Bring home one of each of the following:

Aromatic Whipped Body Butters
Herbal Facial Masks & Cleansing Grains
Exfoliating/Moisturizing Body Sugar Scrubs

Also learn how to make herbal-infused oils for a multitude of uses -- from healing skin balms for cuts and bruises to aromatic bath and massage oils.

A follow-up workshop can be scheduled at the end of class for folks who are interested in making holiday gifts for family and friends where we can all take advantage of a group order for wholesale prices on ingredients!

Cost
$65 includes instruction and all materials. Pre-registration required. To register, please visit http://northrosebotanicals.com/events.html.

Location
San Geronimo Valley Community Center is located at 6350 Sir Francis Drake Blvd. in San Geronimo, California (approximately 7 miles west of Fairfax). View the map (courtesy of google maps)

For more information, contact Cheryl Fromholzer at nrbotanicals@gmail.com or 415-298-0793

Strategies for Keeping Healthy This Winter

2009-10-25T21:13:00.000-07:00

Here are some helpful strategies for staying healthy during cold and flu season.

1. Get plenty of rest. Winter is a time to slow down activities, to rest and relax, to look within. It is a time of introspection. Get plenty of rest, at least 8 hours of sleep a night.

2. Eat plenty of foods in the color of the rainbow - red, green, yellow, orange and purple. That means lots of fruits and vegetables that are high in antioxidants, bioflavonoids, carotenoids and other health-promoting compounds that enhance the immune system.

3. Cut down on sugar. Refined sugar is inflammatory and suppresses immune function, making you more susceptible to illness, including chronic diseases.

4. Get plenty of exercise. Daily exercise promotes positive mood and also enhances immune function. Find something you enjoy doing. If you have a hard time getting motivated, it can sometimes be helpful to find a buddy to share these activities with.

5. Supplement with a good multi-vitamin, vitamin C and vitamin D. OK, I know vitamin D is everywhere in the media this past year, but the research is overwhelmingly positive. Vitamin D has profound effects on the immune system. Check out Dr. Cannell's site for a plethora of research in this area. http://www.vitamindcouncil.org/
Dr. Cannell recommends adults supplement with at least 5,000 iu in the winter months. You can also get a vitamin D self-test kit through this website to measure your serum levels. It is recommended you test your serum levels before supplementing and then again in 3 months to see where you are.

6. Take elderberry syrup. See my previous blog posting on elderberries (http://marinherbalist.blogspot.com/2008/09/many-virtues-of-elder.html). Science has demonstrated that elderberries help protect the cell walls against viral attack. Elderberry syrup can be taken as a preventive prior to getting ill, and also has been shown to decrease the severity and length of influenza should you get sick. I make a very tasty, alcohol-free Elderberry Syrup which you can purchase on my website at http://northrosebotanicals.com/. It's a local favorite in my community... who knew medicine could taste so good!

7. And finally, do what you love and love what you do. Laugh - Love - Give Thanks. Life is what you make it!

Many blessings to you and your loved ones!

Herbal Gift Making Workshop

2009-10-07T17:47:00.000-07:00

Want to learn to make great herbal holiday gifts (for yourself and others)?

I'm gearing up to teach an herbal gift making workshop and would love to hear from the community on what you'd like to learn to make? I've created a poll which can be found to the right of this posting, just below the Subscribe section. Please select any items that interest you and feel free to leave a comment on this post. Class will be held in early November in the San Geronimo Valley.

United Plant Savers - Stewards of Healing Herbs

2009-10-05T11:56:00.000-07:00

United Plant Savers is an organization I have been involved with more many years. Their mission statement is to protect native medicinal plants of the United States and Canada and their native habitat while ensuring an abundant renewable supply of medicinal plants for generations to come.

With the growing interest in plant medicine and herbalism, it is so important now more than ever to think about the origins of the herbs you purchase. Is your chamomile being picked by immigrant workers who work very long hours in deplorable conditions and paid a wage that isn't enough to put food on their tables? Chamomile that is ecologically grown and harvested by people who are paid a living wage and have a reverence for the herb and our planet is GOOD medicine.

I would like to share this wonderful You Tube video I recently stumbled upon about United Plant Savers. Many of my mentors and herbal teachers speak with such eloquence and passion. I hope you enjoy this as much as I did.

To find out more about United Plant Savers, please visit their website as http://www.unitedplantsavers.org/

Many Green Blessings!

Ohlone Center for Herbal Studies

2009-09-04T12:56:00.000-07:00

Have an interest in learning about western herbalism? Want to know how to prepare plant medicine? Interested in learning about the native plants that grow around you? The Ohlone Center for Herbal Studies begins a series of new classes this month in Berkeley and San Francisco. (I'll be co-teaching the Herbal Foundations class this year.) Check them out at Ohlone Center for Herbal Studies

Qigong & Herbal Wisdom for Women's Breast Health

2009-08-11T19:39:00.000-07:00

Two Workshops Offered:

September 19th or October 24th from 1:00 to 4:00 in Kentfield, CA

Designed especially for women, this course will focus on breast health, detoxification, and the cultivation of energy for the promotion of radiant well being. In this two-part participatory workshop you’ll experience the benefits of Qigong and create your own customized herbal oils for breast health.

Denise Aubin will lead Qigong breath healing exercises to balance female hormones and release blocked energy, especially in the breasts and uterus, while at the same time increasing flexibility, strength, power and grace. Pressure points, massage techniques, sound vibration and meditation are part of this women's health and empowerment program, along with beautiful, flowing movements that open up the body's energy channels. Qigong offers women a pathway to experiencing and realizing radiant health, inner peace, outer beauty and a positive outlook on life.

Cheryl Fromholzer (yours truly) will lead the 2nd part of this workshop. Enhancing proper flow of lymph fluid through self message with herbal oils has a profound effect on breast health, both as a preventative measure and for treating fibrocystic conditions as well as tumors and cysts. In the second part of our workshop, we will learn about the healing properties of several different herbs and essential oils and then put that information to use by making our own customized herbal oils for routine self-message, to assist in self love and for healing.

Denise Aubin is a certified Medical Qigong practitioner with a degree from the International Institute of Medical Qigong and the Henan University in China. She has been a teacher and healer for over thirty years and finds great joy in helping others to become more of who they truly are.

Cost - Only $45!

Includes all instruction and a 2 oz. bottle of your own, personally customized herbal oil.
Pre-registration required. Class size limited to 10 women.
To register, please go to http://www.northrosebotanicals.com/events.html

Location

A private home in Kentfield, CA near the College of Marin.
Directions provided upon registration.

For more information, contact Denise Aubin at denise@danceofqigong.com or 415-460-5138

Herbal Skin Care Workshop - August 1st, Kentfield CA

2009-07-07T07:48:00.000-07:00

Back by popular demand!

Explore the materials and techniques used in making spa-quality products for a fraction of what they cost in stores. We will have an opportunity to sample and discuss the use of herbs, hydrosols, vegetable and essential oils and other natural ingredients appropriate for various skin types including normal, oily, combination, sensitive, dry and mature skin.

In this hands-on workshop, you'll experience an aromatic herbal facial steam and take home aromatic herbal spa products you’ve made which are tailored to your particular skin type including a facial mask, skin toner, and a rejuvenating facial serum. Handouts will also be included with lots of recipes and ideas for creating your own home skin and spa treatments including massage oils, salt and sugar scrubs, bath tisanes and salts… and more.

When
August 1st, 10:00 to 1:00 in Kentfield, CA

Cost
$45 paid prior to July 20th. $55 thereafter. Pre-registration required. Visit our website for easy on-line paying. http://northrosebotanicals.com/events.html

Location
A private home in Kentfield, CA near the College of Marin. Directions provided upon registration.
For more information, feel free to email me or call 415-488-1529.

Herbal Skin Care Workshop - May 21st at Ohlone Center in Berkeley

2009-04-06T17:37:00.000-07:00

Explore the materials and techniques used in making spa-quality products for a fraction of what they cost in stores. We will have an opportunity to sample and discuss the use of herbs, hydrosols, vegetable and essential oils and other natural ingredients appropriate for various skin types including normal, oily, sensitive, dry and mature skin.

In this hands-on workshop, you’ll take home aromatic herbal spa products you’ve made which are tailored to your particular skin type including an aromatic herbal facial steam, facial mask, skin tonic, and a rejuvenating facial serum.

Handouts will also be included with lots of recipes and ideas for creating your own home skin and spa treatments including massage oils, salt and sugar scrubs, bath tisanes and salts… and much more.This class has a material fee of $25 paid to the instructor at the beginning of class.

This class will be taught at the Ohlone Center for Herbal Studies in Berkeley by Cheryl Fromholzer, a Western Clinical Herbalist and body care specialist who is about to launch her own skin care line through her company, North Rose Botanicals.

When: Thursday, May 21st from 7:00 to 10:00pm

Ohlone Center is located at: 1654 University Avenue in Berkeley, CA

Cost: $45 + $25 materials fee

Pre-Registration is Required. To register, call the Ohlone Center at 510-540-8010 or contact Cheryl at nrbotanicals@gmail.com or 415-488-1529 for more information.

Native Plant Walks are Back!

2009-03-29T18:27:00.001-07:00

Image: Pedicularis densiflora (Indian Warrior) at Willis Evans Canyon

Please join me for the first native plant walk of the season on Sunday - April 5th at 11am -- Samuel P. Taylor State Park.

Discover the native plants of West Marin from an herbal perspective. I'll be talking about ethnobotanical (historical) as well as contemporary medicinal uses of our native plant life, with some folk lore and myths thrown in for extra fun!

We'll meet at the front entrance near the ranger's booth at 11am. Bring a lunch and water and be prepared for the weather (hat, sweater). I'll reschedule if it's raining. Optional: notepad and pen, camera, field lens.

The walk will cover less than a mile at a very slow and easy pace (no hills and we stop a lot to talk about the plants). Well behaved dogs on a leash and children are welcome.

Suggested donation of $10 will help out a wonderful organization, United Plant Savers, dedicated to restoring native populations of endangered medicinal plants. Check them out at: http://www.unitedplantsavers.org/

Spring Cleaning

2009-03-15T08:35:00.000-07:00

A Multidimensional Approach using Herbs and Qigong
Crystal Chalice, 1930 SFD Blvd., Fairfax
March 24th 7-9pm — Free!

During this workshop we will review how working with herbs and Qigong can greatly enhance any cleansing program, which is beneficial after a long winter of heavy foods, reduced physical activity and the lingering effects of illness. Dietary suggestions will be offered as will other cleansing modalities but are not the focus of this workshop. In this workshop, we will:

Explore working with herbs for health and wellness.

Learn simple Qigong exercises to obtain powerful tools for self-healing, promote detoxification, strengthen your immune system and cultivate energy for the promotion of health and well being.

Sample fresh-picked wild greens, lymphatic tonics and detoxifying teas.

Take home recipes for herbal teas, wild green salads and juices, as well as salt glows and herbal steams.

Cheryl Fromholzer is a Western Clinical Herbalist with a thriving practice in West Marin and a founding member of the Marin Holistic Care Centers at the Common Well in Fairfax. You can find her wandering the nearby hillsides talking to trees and munching on wild spring greens. Cheryl can be contacted at nrbotanicals@gmail.com or 415-488-1529.

Denise Aubin is a certified Medical Qigong practitioner with a degree from the International Institute of Medical Qigong and the Henan University in China. She has been a teacher and healer for over thirty years and finds great joy in helping others to become more of who they truly are. Denise can be contact at denise@nutriharmony.info or 415-460-5138.

What is Herbal Medicine?

2009-02-14T15:05:00.000-08:00

Herbal Medicine can be defined as the use of medicinal plants in the treatment and prevention of disease, as well as in the maintenance of health. It has persisted as the world’s primary form of medicine since the beginning of time, with a written history more than 5000 years old. 75% of the world’s population still relies on traditional healing practices. Herbal medicine offers a highly effective, affordable healing modality that is in balance with our natural resources.

What is Western Herbalism?
The foundation of Western Herbalism comes from both a long-standing tradition of folk medicine (historical information that has been passed down through the ages) as well as scientific studies. Western Herbalists tend to focus on plants that grow in their region; however, our body of knowledge is woven from many cultures and traditions, most notably Native American, European, Chinese (TCM) and Indian (Ayurvedic). Medicinal herbs are used in the context of a Western understanding of health and disease. Plants are ingested as teas or tinctures (alcohol extracts). Herbs are also used in baths and steams, or topically in the form of a salve, oil or liniment. Herbalism can effectively address the whole person: physically, emotionally, and spiritually.

How is Herbal Medicine Different from Conventional Medicine?Herbalists seek to address the root of imbalance in an individual, not just the symptoms. My goal is to stimulate your innate healing power through the use of herbs, diet and lifestyle. The primary focus of conventional physicians is to use strong pharmaceuticals to treat symptoms. This approach does not usually uncover the root cause of the disease, and many patients under conventional care suffer from side effects that can be as bad as the condition being treated.

Let’s use acid reflux as an example. A conventional doctor would prescribe a medication that suppresses or neutralizes the hydrochloric acid your stomach makes. This puts a band-aid on the problem (acid reflux) and now you must continue to take medication to suppress symptoms. An herbalist would look at addressing the root cause(s) for your acid reflex and offer herbs to support healing of your digestive tract and dietary and lifestyle changes designed to address the reason for your symptoms. The philosophical difference between herbalists and conventional physicians has profound significance.

On a physical level, plant medicine provides overall support to the body such as building up immunity and how it handles stress as well as focusing on specific issues. Herbalism looks at the whole person to support any weaknesses in the body (known as deficiencies) so that the body overall may be stronger. Emotional and spiritual needs can also be addresses through plant spirit medicine and flower essences.

Most herbalists (myself included) will talk to you about nutrition with an emphasis on a whole foods diet. You can expect to be treated as a whole person, to be listened to, and to have your questioned answered.

What Conditions Can Be Treated with Herbal Medicine?
People seek the services of a western herbalist for help with a disorder or as a way to strengthen their constitution and improve their overall wellbeing. Western Herbalism offers support for many acute and chronic conditions, including, but not limited to:
• allergies & hayfever
• asthma and other respiratory problems
• blood sugar imbalances
• cancer support
• colds & flus
• decreased immune function
• digestive problems such as GERD/acid reflux, IBS, gas & bloating, indigestion
• emotional balance
• frequent illnesses
• high blood pressure and cholesterol
• insomnia
• migraines & headaches
• reproductive health
• stress & anxiety
• sinusitis
• thyroid disorders

North Rose Botanicals
Holistic Wellness Consultations & Herbal Medicine

About Cheryl Fromholzer

My training as a western herbalist has been long and varied, and includes plant knowledge passed down through my family, an apprenticeship with a Hispanic Curandero (folk healer), studies with various master herbalists in the San Francisco Bay Area, as well as completion of a three-year clinical program in western herbalism (Ohlone Center for Herbal Studies). My education encompasses the study of traditional and science-based plant medicine, basic plant chemistry, anatomy, physiology and nutrition. I enjoy teaching others about herbs through workshops and local herb walks and can usually be found hiking with my dogs and picking wild weeds.

Herbal Consultations – What You Can Expect?The initial consultation is a 1-1/2 hour session with several components. After obtaining a detailed description of the reason(s) for your visit, I obtain an extensive intake of your health history, covering all the areas that can influence your current state of health, such as diet, exercise, social and emotional life. During our session, we will collaborate on a wellness plan (including dietary and lifestyle suggestions) that is balanced and realistic. At the end of our session, I create an herbal formula, designed specifically for you, to address your unique physical constitution, physiological needs, and emotional and spiritual well-being. At this time, we will also schedule a follow-up session (typically 1-2 weeks later), to ensure the herbal formula and wellness plan are moving you towards your healing goals. After the follow-up session, you will typically see me every month to six weeks to check in about your healing progress and to continue to tailor your wellness plan and receive a new herbal formula.

Herbal medicine tones the body’s ability to respond to stress and illness. The goal of healthy living is not to be reliant on herbs forever. Acute problems, such as colds and flus, can be addressed in one visit. Chronic problems generally take a few months to address while long-standing issues can take a year or more.

Disclosure Statement: Herbalism is not licensed by the State of California. Cheryl Fromholzer is not a medical doctor and therefore cannot make a diagnosis, nor will she make recommendations regarding drugs or controlled substances prescribed by a licensed practitioner. Her services are complementary in nature.

My Herbal Apothecary
I carry over 130 full-spectrum herbal extracts in my pharmacy, all handcrafted by me using organic or ethically-wildharvested herbs. Alcohol-based extracts are made using biodynamically-grown organic grapes. Grape alcohol is hypo-allergenic, which is especially important for individuals who have grain allergies or sensitivities. I believe in the vitality of fresh plants – whenever possible I use fresh, locally-grown plants over dried. I support local farmers and purchase my herbs through Sonoma County Herb Exchange whenever possible.

I also carry a wide range of freshly-dried organic herbs for teas.

Herbal extracts and teas are available to the public. Inquire for details.

Fees:
Consultations:
• Initial Consultation (~1.5 hour session): Sliding Scale - $60 to $120
• Follow-up Sessions (~30 minutes): Sliding Scale - $30 to $50
Housecalls possible.
Herbal Extracts: $10 per ounce (client price). $12 per ounce to the general public.

Dried Herbal Teas: Varies depending on the herb. Between $3 and $8 per ounce.

Making An AppointmentI can be reached at 415-488-1529 or nrbotanicals@gmail.com. I’m happy to talk to you to answer any questions you may have about the services I offer and how I can help you.

Making choices about your healthcare is a very personal decision. There is no one right way to work with any illness. Allow yourself the time to gather as much information as you need to make your decisions and listen to your body and heart. Enjoy the love in your life, laugh whenever you can, and be very gentle and kind to yourself.

Beating the “Winter Blues”

2008-12-30T12:55:00.000-08:00

Taking a cue from nature, the colder, rainy months of winter are a time for slowing down. Many people find themselves sleeping more or eating more as the days become short and the temperatures drop. This is good… as nature intended. Some people even develop “cabin fever” – becoming bored and restless and maybe even a little irritable from being indoors (especially during those extended rainy periods here in California).

For others, the changing seasons initiate a more serious reaction as the days grow short and the sun sleeps behind the clouds and hills.

Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (also known as SAD) can trigger feelings of depression, lethargy and social withdrawal. SAD is a seasonal condition with symptoms that get progressively worse during the same times every year… and then go away as the seasons change. For most people, SAD symptoms appear during the late fall or early winter and begin to subside as spring turns to summer. But some people, seasonal affective disorder appears in the spring or summer months. The Mayo Clinic outlines typical symptoms for winter or summer depression as the following:

Symptoms of Fall/Winter SAD

Depression
Hopelessness
Anxiety
Loss of energy
Social withdrawal
Oversleeping
Loss of interest in activities you once enjoyed
Appetite changes, especially a craving for foods high in carbohydrates
Weight gain
Difficulty concentrating and processing information

Symptoms of Spring /Summer SAD

Anxiety
Insomnia
Irritability
Agitation
Weight loss
Poor appetite
Increased sex drive

What You Can Do…

Supplement with vitamin D. Current research has implicated vitamin D deficiency as a major factor in the pathology many types of cancer and a host of other illnesses including depression. New research indicates the government’s recommendation of 200 IU of Vitamin D a day is terribly inadequate. (The skin produces approximately 20,000 IU vitamin D in response 20–30 minutes summer sun exposure—100 times more than the US government's recommendation of 200 IU per day!) I recommend taking at least 2,000 units (IU) of vitamin D a day. If one regularly avoids midday sunlight exposure, supplement with at least 5,000 units (IU) of vitamin D daily during the winter months. After 3 months of supplementation, consider obtaining a 25-hydroxyvitamin D test and adjusting your dosage for adequate blood levels of vitamin D.
Get regular exercise. Exercise causes an increase in mood-enhancing brain chemicals. Walking is a great way to get daily exercise (and sunlight exposure).
Try light therapy. Sitting or working near a light therapy box has been shown to reduce SAD symptoms. Exposure to bright light from a light therapy box is thought to alter your circadian rhythms and suppress your body's natural release of melatonin. Together, these cause biochemical changes in your brain that help reduce or control symptoms of seasonal affective disorder and other conditions. Light therapy is also known as bright light therapy or phototherapy.
Herbal extract of Rhodiola rosea. Rhodiola is a cooling adaptogen. Adaptogens are herbs that help the body adapt to stress, support its normal functions, and restore balance (homeostasis). Rhodiola has significant benefits for the nervous system and has been shown to enhance alertness, reduce fatique and improve memory and depressed mental states. Rhodiola reduces cortisol levels while increasing key brain chemicals involved in mood, such as serotonin and dopamine. Rhodiola can be taken in capsule form, as a tea, or as a tincture. To learn more about Rhodiola or purchase the fresh, full-spectrum organic extract, contact me at nrbotanicals@gmail.com or 415-488-1529.

Bibliography:
http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195
http://www.vitamindcouncil.org/
Winston, David and Steven Maimes. Adaptogens, Herbs for Strength, Stamina and Stress Relief. Healing Arts Press, 2007.

Preparing for the Cold and Flu Season

2008-11-07T15:21:00.000-08:00

Getting ready for the cold months ahead really depends on your health status. If you are prone to winter sickness, get frequent colds and flus, or are generally run-down, then begin by building your immune system now so you are better able to resist getting ill.

The Power of Mushrooms
For building the immune system, mushrooms are great. Start by incorporating more fresh organic mushrooms in your diet. Shitake and Maitake mushrooms are two important mushrooms that can usually be found fresh. (Both are available at our local San Rafael Farmer’s Market on Sundays at the Civic Center). Other important mushrooms for building immune strength include Reishi, Chaga, Lion’s Mane and Cordyceps, all of which can be found as teas or extracts.

Astragalus
Another important immune-building herb is Astragalus. Astragalus membranaceus, known as Huang-qi, has been used for thousands of years as a Traditional Chinese Medicine for strengthening the body against disease. It has a special affinity for the lungs, so is especially important for people who tend toward upper respiratory problems. Astragalus root has little flavor of its own and can easily be added to soups and stews, or a simmering crock of hot apple cider.

Elderberry
One of our important native plants, Elderberry is an important preventative medicine because of it’s anti-viral properties. Elderberry syrup is downright delicious and suitable for young children. See my previous blog entry on the virtues of this wonderful plant.

Echinacea
Echinacea is a great immune stimulant to use when you have a cold or the flu. It works best when in a formula with an herb such as ginger to help it circulate through your system. Echinacea extract should be taken frequently – every 2 hours – until symptoms subside.

Herbal Steams
Herbal steams work wonders for nasal congestion. Pour boiling water into a large bowl. Add a drop of any of the following essential oils – eucalyptus, thyme, lavender or oregano (to name a few). Cover your head with a towel and drape it over the bowl, creating a tent. Inhale the vapors for 15 minutes. Add another drop or two of essential oil if necessary. If you don’t have access to essential oils, try a large handful of crushed fresh bay or eucalyptus leaves or rosemary. All these herbs have antimicrobial properties and help loosen mucous in your lungs and nasal passages, making it easier to breathe.

Sore Throats and Coughs
My favorite tea for sore throats and coughs is “Throat-Coat” by Traditional Medicinals. It contains slippery elm and licorice, both very helpful in soothing throat discomfort and easing coughs. Gargling with warm salt water can also help a sore throat to feel better.

Get plenty of rest… drink plenty of fluids… warm broths and soups – all good things we can do for ourselves when we don’t feel good.

Fire Cider
This recipe is an inexpensive, effective way to treat or stave off colds & flus, and to break up congestion. It has been credited to many different herbalists, including the late Dr. Christopher, and there have been many variations of the recipe over the years. From the recipe below, you can see why it’s called “Fire Cider.” My husband loves this remedy!

How to Make Fire Cider

Ingredients:
1 quart Organic Apple Cider Vinegar
1/2 cup Horseradish root grated
1/8 cup of Garlic chopped
1/2 cup of Onion chopped
1/2 cup of Ginger grated
1 tsp Cayenne

Directions:
1. Place all ingredients in a quart jar and cover with Apple Cider Vinegar.
2. Cover tightly.
3. Steep for a minimum of 4 weeks.
4. Strain into clean jar.

How to Use Your Fire Cider?
* Rub into sore muscles and aching joints.
* Soak a clean cloth in Fire Cider to place on a congested chest.
* Drink it straight or diluted in a bit of water or tomato juice.
* Mix with a bit of honey to ease a cough.

Individual tolerance to the heat will vary so you and your family will want to experiment with quantity.

NOTE: Immune tonics and Elderberry Syrup can be purchased directly from me. Call 415-488-1529 to inquire, or shoot me an email at nrbotanicals@gmail.com

The Many Virtues of Elder

2008-09-05T15:32:00.000-07:00

One of our West Marin native plants, every part of the Elder tree has been used extensively by native peoples, not only for food, but for a wide-range of practical and ceremonial uses. And did you know that this lovely plant is also one of the best natural medicines for the cold and flu season? Read on…

Habitat/Appearance:
Elder (Sambucus spp.) can be found growing along stream banks and in dry open places, flats, valleys and canyons below 4500’. It is a common shrub that can be found throughout the US and Canada (as well as Europe).

A member of the Honeysuckle family, Elder varies in appearance from a many-branched shrub to a medium-sized tree. It can grow to 30’ high, but is usually much shorter. The leaves are compound, with two to four pairs of leaflets and a single leaf at the tip. Elder blooms in late spring/early summer. The flowers are hermaphrodite (have both male and female organs) and are pollinated by insects. The flowers occur in dense, flat, or slightly pyramidal clusters, forming delicate, cream-colored masses with a pleasant, slightly rancid scent. Berries can be bright red, frosted blue or purple in the same cluster shape as the flowers. The berries ripen in late summer/early fall.

Traditional Uses:
The Elder is of well-known value to Native Americans. The berries were gathered in large quantities and carefully dried for use in the winter. The Cahuilla tribe cooked the berries into a rich sauce they called “sauco”. It was sometimes the main source of nourishment for weeks at a time during the winter months.

The twigs and berries were employed in creating dyes for basketry. Elder branches were used to make the shaft of arrows. Flutes and whistles were constructed by boring holes into stems hollowed out with hot sticks. Clapper sticks were made by splitting the stem and clapping the two halves against each other. Clapper sticks were used ceremonially in the round-house to accompany singing and dancing. The pith of the stems was used as tinder, and the stem itself was employed as a twirling stick for starting the fire. Hollowed-out elderberry stems were made into squirt guns.

The wood of old trees is white with a fine, close grain which polishes well. It was used for making skewers for butchers, shoemakers' pegs, and various turned articles, such as tops for angling rods and needles for weaving nets, also for making combs, mathematical instruments and several different musical instruments.

An infusion of the leaves was applied to the skin to repel mosquitoes, midges and flies. The leaves were also said to be valued by farmers for driving mice away from granaries and moles from their usual haunts.

All parts of the plant were used for making dyes – the bark and root for black, the leaves for green and the berries for blue and purple.

Folklore:
Many people in many cultures pay homage to the Elder and consider her the gatekeeper to the natural world. In many countries, especially in Denmark, the Elder was intimately connected with magic. It is said that Hylde-Moer , a divine being, (the Elder-tree Mother) lived in the tree and watched over it. One must ask Hylde-Moer permission to cut Elder wood. If the tree was cut down without permission, Hylde-Moer would haunt the owners.

The Elder tree was employed to ward off evil spirits and give protection from witches. In order to prevent witches from entering their houses, people used to gather Elder leaves on the last day of April and affix them to their doors and windows. The tree was grown near English cottages for protection against evil. Green Elder branches were also buried in a grave to protect the dead from evil spirits, and in some parts of Europe it was a custom for the driver of a hearse to carry a whip made of Elder wood.

It was said that sleeping in the shade of an Elder tree would bring visions of fairies and elves.

Food Uses:
Blue or purple Elderberries are quite edible and can be made into a number of delectable goodies such as elderberry wine, jam, syrup and pies. Avoid unripe, green berries—they’ll make you sick. Even raw ripe elderberries make some people nauseous. Cooking or drying dispels the offending substance, and greatly improves the flavor. The red berries should never be eaten as they contain a toxic compound and make some people very ill. The entire flower cluster can be dipped in batter and fried while petals can be eaten raw or made into a fragrant and tasty tea. The flowers add an aromatic flavor and lightness to pancakes or fritters.

Medicinal Uses:
Both the flowers and the berries are one of the oldest and most reliable diaphoretics for use in treating colds, flus & fevers. The flowers are the mildest and safest part of the plant, suitable to be given to small children with equal parts of peppermint as a weak tea – an ancient home remedy for breaking fevers. Elder is a relaxant diaphoretic; which is to say that it encourages perspiration and the release of heat by relaxing tension and resistance in the periphery of the body.

The flowers and berries also aids in mildly expectorating phlegm from the lungs, and so are indicated in fevers accompanied by stuffy sinus or lung congestion. Elder flowers are ever-so-slightly sedative, and help to instill a bit of “ease” that makes getting through a fever a bit more bearable. They make for a rather tasty tea (which, for the uses mentioned above, should be drunk hot). After the tea cools, it loses much of its diaphoretic properties and acts more as a diuretic and alterative.

Elder flowers contain flavenoids and rutin, which are known to improve immune function, particularly in combination with vitamin “C.” The flowers also contain tannins, which account for its traditional use to reduce bleeding, diarrhea, and congestion.

A weak tea of Elder flowers, or the distilled flower water, can be used as a rather pleasing skin toner, in much the same way as Witch Hazel extract, though it is not so astringent. The well-strained infusion of flowers can also be used for treating eye inflammations. Hot compresses of Elder flower tea have been used to ease the pain of enflamed swellings, hemorrhoids, and headaches.

Studies have shown Elder is effective in vitro against 10 strains of influenza virus. It also reduced the duration of flu symptoms to 3 to 4 days in a double-blind, placebo-controlled, randomized study. Elder preparations not only stimulate immune activity, but also directly inhibit the influenza virus by disarming the virus of its ability to invade healthy cells and multiply there. This is especially noteworthy because although the influenza virus mutates every year, its means of penetrating cells (and using them to make copies of itself) remains largely the same. So while flu shots need to be created each and every year, Elderberry acts effectively throughout these mutations.

Here is Adam Seller’s recipe for Elderflower Sorbet… yum!

Recipe - Elderflower Sorbet
(by Adam Seller of the Pacific School of Herbal Medicine)

Ingredients:
· Fresh Elder flowers: enough to fill a quart jar
· 1 and a half cups sugar
· Juice of 2 lemons

Pick the flowering umbels of Black or Blue Elder when the flowers are fully open but none have gone brown. (Depending on where you live this may be late March in the low lands to mid September in the high mountains of California.) The umbels should be light, fluffy and vibrant. Do not use dried elder flowers in this recipe. Pick enough to loosely fill a large brown grocery bag.

To avoid bitterness, pick the individual flowers off the stem. This can be a tedious task, a meditational one or busy work for your hands while conversing with friends or watching hawks in the mountain sky.

Fill a quart jar with the flowers. Pack down gently. Set aside.

Mix the juice of two lemons, 1 quart of water and 1 and 1/2 cups sugar in a heavy sauce pan. Add the squeezed lemon rinds and bring to a boil. Be sure not to scorch the sides. Immediately turn down to a simmer. Cover and let simmer for 10 minutes.

Remove from heat and strain fluid into jar of elder flowers. Cover jar and let stand until room temperature, then refrigerate until cold. Line a bowl with clean muslin. Pour the contents of jar into muslin. Now gather up the edges of the muslin and twist the top so the flowers mush is on the bottom. Squeeze out as much of the elder flower syrup as possible.

Place the strained syrup in an ice cream maker and freeze according to manufacturer's instructions. Serve softly frozen. This sorbet is too good to dilute with most other flavors however the addition of a little bit of tequila when served is wonderful.

Recipe - Elderberry Syrup
(adapted from Family Herbal by Rosemary Gladstar)

Ingredients:
· 1 cup fresh picked and cleaned elderberries (blue or black only)
· 2 cups water
· 1 cup honey (or sugar, agave nectar or maple syrup)
· Cinnamon, Cloves and/or Ginger to taste

Place the berries in a stainless steel or glass saucepan and add water. Bring to a boil, reduce to a simmer over low heat. Mash the berries to release their juices. Add a pinch of your favorite spices. Simmer for 30-45 minutes. Strain the mixture through a fine-mesh strainer or cheesecloth. Add 1 cup of honey or other sweetener, or adjust quantities to taste. Bottle the syrup in sterilized containers and store in the refrigerator where it will keep for a few months.

The leaves, bark and roots of the Elder tree were traditionally used internally as strong purgatives (will make you vomit). I don’t use these parts of the Elder internally as they are harsh on the body and rarely are strong purgatives a part of contemporary herbal medicine. The leaves, however, can be used topically in a salve for bruises, sprains, and wounds. Some reports hold that Elder leave may be effective as an ointment for tumors.

Bibliography:
Gladstar, Rosemary Family Herbal, Storey Books, North Adams, Massachusetts, 2001
Grieve, Mrs. M. A Modern Herbal, Dover Publications, Inc., New York 1971
Hoffman, David Medical Herbalism. The Science and Practice of Herbal Medicine, Healing Arts Press, Rochester, VT, 2003
Seller, Adam http://www.pshm.org/recipe_elderflower_sorbet.shtml
United States Department o fAgriculture, Plant Guide, http://plants.usda.gov/plantguide/pdf/cs_sanic4.pdf

Happy Earth Day!

2008-04-12T10:36:00.000-07:00

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