The Feel Better Naturally Book

the

feel bet ter nat u r a l ly book illustr ations by Angela McGr ath

the

feel bet ter nat u r a l ly book

he a d colds & sore throat

1 sick a ll ov er

17 coughing & conge s tion

25

he ad colds & sore throat

r ecipe m a k e s 4 ser v ing s 4 cups of boiling water 3 tsb of honey 1 whole grapefruit

gr apefruit hot te a

G

rapefruit tea is an easy and inexpensive sorethroat remedy that only requires grapefruit and honey. By boiling the grapefruit with its rind on, it releases the vitamin C and flavonoids hidden between the rind and the fruit that gives you and your body a major immune booster. directions: Section the grapefruit off into 4 pieces. Place the pieces into a large pot along with a 3 tbs of raw honey and cover with water; heat to just under a boil, remove from heat and allow to cool.

3

r ecipe m a k e s 4 ser v ing s 4 cups of boiling water H cup of fresh ginger root 1 tsp of honey 2 slices of lemon

ginger root hot te a

G

inger has been found throughout the history of ancient Chinese and Roman medicine. Its use has been prevalent throughout history due to its natural anti-inflammatory and anti-microbial properties. This makes ginger excellent at relieving the pain and inflammation associated with sore throats.

Ginger tea has a spicy, invigorating taste making it a great inexpensive home remedy. directions: Bring 4 cups of water to a boil, then add in the grated ginger and reduce to a simmer, leave it to cook for approximately 15 minutes. When finished strain out the ginger root and add a small amount of honey and freshly squeezed lemon to tea.

5

r ecipe m a k e s 4 ser v ing s 1 tbs of salt 1 cup of warm water H tps of tumeric 1 tsp of sage

salt water w i t h t u mer ic

M

om was right when she told you to gargle salt water for a sore throat. If you can get past the taste, gargling with saltwater greatly helps to reduce inflammation and swelling inside your throat.

This salt water concoction helps ease the discomfort of a sore throat because salt is a natural anti-bacterial and the tumeric helps ease inflammation while making the taste a bit more bareable. directions: To make the saltwater solution, add salt and tumeric together in a bowl. Add 1 tbs of this to luke warm water and gargle. Keep salt and tumeric mixture aside and add 1 tbs to warm water and gargle every two or three hours or as often as you like.

7

r ecipe m a k e s 4 ser v ing s 1 tbs of pure horseradish 1 tbs of honey 1 tps of ground cloves 1 tbs of chopped mint 1 cup of water

russian cock tail w i t h hor ser a dish

O

riginally created in russia, horseradish cocktails are a very popular and traditional sore throat remedy that combine horseradish, honey, and ground cloves in warm water. The healing properties of honey, horseradish and cloves, combine to fight bacteria, while also coating the throat and reducing inflammation. directions: Combine horseradish, honey, ground cloves, chopped mint and water into blender.

Blend until smooth and add to glass.

9

r ecipe m a k e s 4 ser v ing s 4 cups of water 8 slices of ginger 2 tsp ground tumeric 4 slices of lemon 2 tbs honey J tsp cayenne

lemon te a w i t h t u mer ic

l

emon with tumeric can taste strong and robust but if you can handle its intense flavors it can help cure just about every ache and pain you may have.

This tea is useful as a natural preventative against flu viruses and can also help you heal faster when you’re already feeling ill. Between the lemon, cayenne, ginger and tumeric this tea has lots of natural antiseptic, antibacterial and anti-inflammatory properties and can also help to soothe upset stomachs by helping to facilitate protein digestion. directions: In a large pot on your stovetop add ginger, cayenne tumeric and lemon wedges to water and boil for 10 minutes. When done strain out ginger and lemon and add honey. Squeeze out any excess liquid from lemon wedges.

11

r ecipe m a k e s 4 ser v ing s 2 drop of thieves oil 1 drops of mint oil or 1 drop of chamomile oil

pre ssure relief w ith thie v es oil

T

hieves oil is created by blending together oil of clove, lemon, cinnamon bark, eucalyptus and rosemary. This blend of oils is believed to have been created by a band of thieves during the time of the black plaque. They covered their bodies with this blend of oils to protect them from contracting the disease as they robbed bodies of plague victims. Due to the oil's powerful ability to kill bacteria and support the immune system, it was able to protect them from bacteria and infection. directions: Mix together 1 drop of thieves oil with 4 drops of a fragrant mint oil and massage it into your feet’s flex point, the temples of your forehead, and behind the ears. Repeat when necessary.

13

r ecipe m a k e s 4 ser v ing s 3 drops of oil of oregano 1 cup of fruit juice

oil of oreg ano w i t h f ru i t j u ice

o

il of oregano was first used by the ancient Greeks for its health benefits and medicinal qualities, which was known as being a very powerful antiviral, antibacterial, antifungal, and antiparasitic , especially when in oil form. Using oil of oregano can help reduce pain and inflammation and effectively fight off infections. When purchasing oil of oregano it is recommended that the carvacrol concentration is at least 70% or higher in order for it to be fully affective. directions: Add 3 drops of oil of oregano into a glass of any fruit juice. Drink this once a day for 3 to 5 days, or until symptoms clear up. Drinking this mixture is also a great way to prevent illness.

15

sick all over

r ecipe m a k e s 4 ser v ing s 8 cups of vegetable stock 2 tbs extra virgin olive oil 1 head of garlic 1 bay leaf G teaspoon of dried thyme pinch of dried sage

g arlic herb hot broth

G

arlic is an herb with remarkable medicinal properties. It has antiviral, antibacterial and antifungal advantages, making it an excellent remedy to combat common colds, sore throats and respiratory infections. This broth combines common herbs and the power of garlic in a hot broth that helps fight even the roughest sicknesses. directions: Chop garlic and let sit for 5 mins—this helps maximize the garlics health promoting properties. Bring vegetable stock to a boil then add olive oil, bay leaf, garlic, thyme and sage. Reduce heat to a simmer, cover and cook for thirty minutes. Add salt to taste. Strain and serve.

19

r ecipe m a k e s 4 ser v ing s Bathtub full of water H cup of fresh ginger tsp of ginger powder N cut of mint leaves N of chamomile

detox bath w ith ginger

T

he warming properties of ginger help to boost circulation in the body, which in turn helps re lax aching muscles. Taking a ginger bath not only helps relief the pain of an aching body but also helps to cleanse the body of toxins because of the ginger naturally sweating properties. Furthermore soaking in a ginger bath can help with other cold and flu symptoms because the vapor generated by the bath help decongest the nose, and treats headaches and dizziness. directions: Add ½ a cup of ginger, chamomile and mint leaves into warm water and let steep for 15-20 minutes. Soak for 20-30 minutes. Note: It is important to hydrate yourself after bathing in ginger bath, as you will sweat more than usual afterwards.

21

r ecipe m a k e s 4 ser v ing s 4 tbs of castrol oil flannel pad boiling water hot water bottle

body ache s w ith c a stor oil

C

astor oil is a yellow colored vegetable oil gathered from the Castro bean which contain no odor or taste. When used externally the oil is known for its anti-inflammatory properties making it excellent for relieving inflammation, upset stomachs, and muscle pain. directions: Grab a piece of cotton flannel and fold it two to three times to create a small pad. Dip the pad into Castro oil and place on top of the area of discomfort. Place a hot water bottle on top of the castor pad. Leave on with heat for 45 miuntes to and hour. Repeat once per day.

23

coughing & congestion

r ecipe m a k e s 4 ser v ing s H cup white flour J dried mustard 1 cup warm water hot water bottle

mustard pl a ster for coughs

m

ustard plaster helps bring warmth and cir culation to the chest and for centuries was a home remedy for battling flu, coughs, and colds. Mustard plaster works by creating heat, drawing toxins out of the body, and by providing a source of nutrients that can be absorbed through the skin.

Mustard acts as a counter-irritant when applied to the skin—which causes blood vessels to dilate, Increasing the supply of blood and lymph fluid to the area helps to facilitate healing. directions: Make a paste out of the flour, mustard powder and water and add to cloth.

Apply petroleum jelly to affected area and leave on skin for 20 minutes. After removing, rinse immediately.

27

r ecipe m a k e s 4 ser v ing s 1 tbs honey 2 tbs water 1 tbs apple cider vinegar Âź tbs ground ginger Âź tbs cayenne pepper

home m ade cough sy rup

C

ough syrup is actually easy to make from home and it works too. To help clear congestion and reduce your cough without getting that cloudy headed feeling from store bought cough syrup, follow these easy steps with these natural and cough fighting ingredients. directions: In a blender add honey, water, apple cider vinegar, ground ginger and cayenne.

Blend until smooth and add to mason jar. Take 1 tps every few hours and store in fridge. Shake thoroughly before using.

29

t

he feel better book is a small collection of recipes curated by

Terry McGrath, a Registered Holistic Nutritionist who lives in Vancouver, BC. Her work has been focused on finding natural remedies that help our body heal itself through everyday ingredients you have at home.