Cold Flu Season Are You Ready

Cold + Flu Season. Are YOU Ready? Written by Carol Little. © studiobotanica.
com 1
Cold + Flu Season. Are YOU Ready?
Witten by Carol Little

©2013 Studio Botanica. All rights reserved.
The information contained within this e-book is for educational purposes only. It is not intended to
treat, diagnose, prescribe or cure. All of the information contained here reflects opinions and years of
herbal study by the author.
Any attempt to diagnose an illness should be done under the supervision of a medical doctor. The
author is not responsible for actions taken by the reader in the use or preparation of any of the
information contained within this e-book.
No part of this publication may be sold in whole or in part without the prior written permission of the
author. Please do not copy or duplicate ANY recipes or pages from this book onto your blog or
website without express prior permission from the author. Thank you for respecting the author’s
expended time and effort by abiding by these guidelines.
Photo credits:
All the photos in this ebook have been taken by Carol LIttle with a few exceptions. Thank you for
allowing the use of your beautiful botanical photos.
Goldenseal – James Steakley, www.commons.wikimedia.org
Osha – Jerry Friedman, www.commons.wikimedia.org
Wild Cherry – Susan Marynowski, Herbalist, Gainesville, FL
Elderberries - Karen O’Brien, owner of the Green Woman’s Garden www.greenwomansgarden.com
Published by Studiobotanica.com, Canada

First digital edition, December 2013
Cold + Flu Season. Are YOU Ready? Written by Carol Little. © studiobotanica.com 2
Table of Contents
Introduction .................................................................................................................4
Prevention ...................................................................................................................6
Herbs for prevention ..................................................................................................9
Calendula ......................................................................................................................................11
Echinacea .....................................................................................................................................12
Elder .............................................................................................................................................13
Garlic ............................................................................................................................................14
Ginger ...........................................................................................................................................15
Goldenseal ...................................................................................................................................16
Osha .............................................................................................................................................17
Turmeric ........................................................................................................................................18
Chronic vs Acute........................................................................................................19
Symptoms...................................................................................................................20
Sore throats ..................................................................................................................................20
Runny Nose ..................................................................................................................................24
Coughs .........................................................................................................................................25
Congestion ...................................................................................................................................27
Fever ............................................................................................................................................30
Flu ...............................................................................................................................31
About Carol ................................................................................................................33
Resources ..................................................................................................................34
Introduction
Every year, those of us who live and work in cold weather climates, and even some of us who don’t,
find ‘winter health’ to be an ongoing challenge. It seems that the average person deals with 2-4 colds
annually. The flu virus has become quite the topic in recent years with ever-changing strains to be
considered and the realization that each year brings another viral combination. Do you know the dif-
ference between a cold and a flu virus? We’ll talk about that.
Do we do anything to help ourselves with these viral assaults or just ‘ride them out’, so to speak? It
is often about getting more rest, i.e. enough rest, including the ability to take time out from a busy life.
When this is possible, it’s the best choice. From what I hear from most people, this ONE thing is a
most difficult task.
I am writing this e-book for busy people who want to enjoy a healthy winter. If you would prefer your
home to NOT resemble a pharmacy chock-a-block full of this and that remedy for colds, coughs,
runny noses and congestion, and instead would like to learn more about drug alternatives, I hope that
you will find some answers here.
If you would prefer to treat yourself and your family members to effective herb-infused remedies to
both prevent colds & flu this year as well as some ideas for symptom relief, I hope that these ideas
will help you to move along this path of self-reliance and overall better health.
Do you know that the common cold is associated with

over 150 viruses, none of which respond to antibiotics?
Are you READY?
Do you have all that you need, on hand, to enjoy a healthy winter? The “winter medicine chest”,
as I have come to call my arsenal of home remedies and herbal concoctions, formulas and raw ma-
terials, is a common topic amongst family members, friends, clients and colleagues ~ and online at
http://www.studiobotanica.com where I share as often as time permits.
The keys to successful herbal medicine
1. Choose the correct herbs.

2. Choose the best form of the herb
(i.e. tea, tincture etc) for your needs.
3. Take as soon as possible. Start with small dose
and work up to the ‘therapeutic dose’.
4. Take as often as suggested by your herbalist.
5. Take until 2-3 days after the symptoms are gone.
The idea of living our healthiest life is a big topic. There are good, better, and best with most things in
life. In the case of herbal medicine, the same applies. Find trustworthy sources and, whether local or
online, ask questions.
Are the herbs organically cultivated?

Where are they grown? I always try to support local growers. There are ‘degrees’ of local too. I pur-
chase from people I know, if possible. Otherwise, I look for good companies with solid reputations.
Every herbalist will have their own tried and true favourites, the remedies that have proven time and
again to help most people in specific situations. I am delighted to share some of my personal favou-
rites here and have included links to my website for some more. Your challenge is to find what works
for you and your family. Perhaps, you are a fan of the pharmaceutical world but have a little interest in
alternatives. Maybe it’s about your budget and wanting to be able to look after your health needs in a
more self-reliant way. I advocate that there’s a place for both worlds ~ that each can have value and
each can help us. It’s that ol’ quest for truth and balance, again.
Commercially prepared herbal pills, for example, can be helpful medicine but normally, I much prefer
teas (also called infusions and tisanes) and herbal tinctures (normally made with alcohol or alcohol-
glycerine or glycerine, alone which is called a ‘glycerite’). I find that tinctures or tea formulas are the
most effective, therapeutically.
I have made my own capsules. Years ago, Rosemary Gladstar taught us how to make ”Cold Care
Capsules” and they are a powerful medicine. Purchase any of the above from your local experienced
herbalist or health food store or online from reputable practitioners. Otherwise, purchase good quality
herbs and fill the capsules at home. Come for a visit. Here’s the recipe!
Prevention
10 Prevention Tips To Keep Colds And Flu At Bay This Winter
Prevention, is, of course, the best plan, when it comes to cold & flu season! In addition to choosing
healing herbs to support you, here are some ideas to start with. Herbalists find that if people help
out a little, with positive lifestyle choices, the plant medicine can really support, nourish and improve
many conditions and situations!
1. Wash your hands often

I know that this may seem rather obvious but is so important. It is suggested that warm water and
minimum of 20 seconds with soap. If ‘on the go’ with no access to water, use an anti-bacterial wipe or
gel. Use a paper towel to dry your hands and to turn off the faucet, especially in public washrooms.
2. Stop touching your face

It has been noted that we tend to touch our faces; especially eyes, nose, and mouth and ears more
than 1000 times every day! Every time we do, we are possibly introducing any number of viruses or
bacteria into our body. Pay attention to how often you touch your own face. When I started to do this,
I was astonished. Now I have developed a new habit. I have to stop myself from telling everyone
I meet! I confess that I do remind friends and family. Why not make a game of this, in your family?
Remember that game where one is required to put a quarter or whatever coin in a jar every time they
_______ (fill in that blank but in this case with ‘touch their face’)
3. SLEEP
Get enough sleep. We all know that our bodies need rest to repair and recover from the stresses of
each day. At first sign of any symptoms, you need to REST!!
• If restlessness or insomnia are an issue, see these

ideas for better sleeps.
• Avoid watching the “evening news” if settling down to
have a good rest is a problem.
• Experiment with relaxing herbal teas to soothe and
support the nervous system.
For some ideas for rest-promoting teas, click HERE
4. Take good quality supplements
Vitamin D3 is available in a liquid supplement form. Research is overwhelming that Vitamin D3 has a
terrific role to play in health. Look for a supplement like D DROPS.
Vitamin C is well respected, proven to shorten symptoms. Try Ester C or a food source Vitamin C.
Adults can tolerate 5000+ mg (to bowel tolerance)
Probiotics have been proven to increase ‘gut flora’ which is very beneficial and recent studies indi-
cate that Acidophilus and other ‘good bacteria’ are able to re-train our immune systems to be able to
better recognize true invaders and act accordingly.(i.e. fully functioning and ‘on target’) Fermented or
‘cultured’ foods are becoming very popular and are a ‘real food’ way of increasing ‘gut flora’. More and
more studies indicate that this is paramount to health –from immune system to nervous system and
brain health.
Zinc is a well-known immune supportive mineral and documented flu-fighter. Decreased levels of Zinc
have been linked to poor immune function. Zinc is available in an easy to take lozenge form for those
on the go.
5. Drink a lot of room temperature pure water + warm herbal tea

Doctors recommend we drink about eight glasses of water a day to stay healthy. Experts say that
‘water helps the kidneys function properly and flushes out the toxins that accumulate in our bodies’
If you have a cold, being dehydrated makes your mucus drier and thicker and less able to cope
against invading bacteria and viruses. If you’ve already caught a cold, drinking plenty of fluids will
help flush out the infection.
Avoid cold beverages. They can decrease histamine production and increase
mucus production in the lungs. Choosing a cold drink can cause the bronchial
passages to constrict and actually make it more difficult to expectorate phlegm
from the entire respiratory system.
6. Keep warm
Our mothers, and their mothers have always been right! Wear a hat! Keep warm. It can help us to
avoid colds, coughs, and the flu. With ‘weather changes’ more the norm than ever, the temperature
may constantly change from cool to cold to cool to damp to warm, etc. That’s been the case this
autumn. When the temperature plummets, we will be more likely to feel the cold and start to shiver.
Shivering can actually depress the immune system and this can make us more likely to catch colds.
7. Lifestyle Choices
Exercise supports both immune & lymph system function. We should avoid exercise when pollutants
present; chlorinated water in showers, smoking, and other air pollutants.
8. Avoid food sensitivities or food allergies

Especially during this time of year, to allow our body to be as strong as possible.
9. Avoid mucus-forming foods

They can clog both the nasal passages and the lungs. Daily dairy consumption can help us to create
excess mucus. WHEAT can cause systemic inflammation
10. Limit white SUGAR consumption

This can be difficult over the holidays. Realize that sugar can
depress immune system function.
I think that people are finally getting the message that ‘what
we eat’ affects us in so many ways and that a diet chosen with
solid nutrition and high vitamin content is of great benefit in
every way.
Sometimes we just need a ‘reminder’ ~ especially during the winter months, to return our focus to
fresh, REAL food, prepared simply, as a key component along the way to feeling our best!
Be aware that adding REAL food to your every meal is a true BENEFIT to you and your family’s well-
being. REAL food can be both nourishing, warming AND comforting.
For a complete list of the best foods for winter health CLICK HERE
Eat nutrient-dense fruits & veggies - Raw, juiced, roasted,

sautéed, steamed, braised, ‘slow-cooker’ed
Herbs For Prevention
KITCHEN MEDICINE
This list may surprise you! All of these herbs and spices can contribute to winter health. Each of these
below contain many more healing attributes but notice these HIGHLIGHTS ~ and use them in your
meals as often as possible. If you need clarification of any of these terms, check this glossary.
HOW OFTEN do YOU use these herbal helpers in your day?
• Allspice - powerful antioxidant; can ease hypertension

• Anise - Aids in digestion and helps stop coughing.
• Bay leaf - extremely powerful anti-oxidant (more potent than vit C), highly anti-bacterial
• Basil - Helps clear head congestion during a cold.
• Cardamom - Helps digestion of dairy products so may help to avoid excessive mucus production.
Soothe stomach to treat indigestion.
• Cinnamon - anti-bacterial, anti-fungal, demulcent
• Cayenne - anti-bacterial, antiseptic, circulatory stimulant, immune stimulant
• Cloves - anti-viral, anti-bacterial; combats cold sores
• Caraway seed - anti-bacterial
• Coriander seed - antioxidant
• Cumin - antioxidant, high in vit A & C, anti-bacterial
• Dill - helps to clear congestion in respiratory system
• Fennel - Controls bad breath - when chewed after spicy meals, masks the odor of garlic & onions.
• Fenugreek – immune boosting, anti-viral, anti-bacterial
• Garlic - anti-bacterial, anti-fungal, antiseptic, anti-parasitic, anti-viral
• Ginger - anti-oxidant, anti-bacterial, anti-viral, anti-inflammatory
• Lemon balm - anti-bacterial, antioxidant, anti-viral (cold sores, herpes simplex & shingles)
• Marjoram - powerful antioxidant
• Mints - Stops intestinal gas, calms indigestion, controls nausea, and sweetens the breath. Can be
very helpful with lung conditions, aids congestion.
• Nutmeg - anti-viral effective against diarrhea causing ‘rotavirus’,
anti-anxiety
• Oregano - has powerful infection-fighting properties.
• Parsley - Promotes urinary flow and provides antioxidants.
• Pepper - (black pepper) - anti-bacterial (essential to pair with Turmeric
for best absorption)
• Rosemary - powerful antioxidant, anti-bacterial
• Sage - anti-bacterial, anti-viral, antiseptic, anti-fungal, anti-inflammatory
• Tarragon - antioxidant
• Thyme - a natural antibiotic, soothes chest congestion and can help to soothe cough.
• Turmeric - Highly anti-inflammatory, combats ‘bad’ bacteria in gut, which can cause gas and
bloating, eases digestion. Better gut flora = better immune system function.
Bonus - proven HIGHLY anti-cancer herb
Experiment with them in your meals. Make herbal syrups with some of them.
Create your own flavour combinations. Infuse in vinegars; crush and combine to make
aromatic healing meat rubs.
All of these herbs + spices offer life-enhancing contributors

to winter health! REALLY take a look at them and consider
some options!
Each of these herbs has many more attributes but for the purpose of sharing ideas to boost immunity,
I am highlighting specific ‘actions’ for clarity. There are many reputable herbal companies who sell on-
line or in your local health food store. Look for formulas with some of these herbs, or experiment with
‘simples’ (a tincture with ONE of these herbs).
For those who want to make herbal remedies at home, I’ll include a quick “How To” and some sample
formulas below.
CALENDULA
Calendula Officinales
Actions: Anti-bacterial, anti-catarrhal, anti-fungal, anti-inflammatory, anti-viral, astringent, immune

stimulant, lymphatic, vulnerary
• Incredible antimicrobial – prevents and treats infections and boosts the body’s defenses.
• Used for any infection. One of the best general, broad-spectrum antimicrobials.
• Helpful with lymphatic conditions: Swollen glands, mumps, and tonsillitis.
• One of the few herbs that is anti-bacterial, anti-viral, anti-fungal PLUS an immune stimulant
CALENDULA TEA:
Steep 1-2 tsp of calendula flowers (dried) in 1-2 cups of hot water for 10 minutes.
I use a simple glass canning jar with a lid to keep all the healthy steam from escaping.
Drink 3-4 cups daily.
Calendula tea is important for all the reasons above. It also makes a great skin soothing wash for ir-
ritated skin, as a cool compress over the eyes. Fido and Mimi will appreciate this soothing energy for
flea bites, as well.
ECHINACEA
Echinacea spp. (purpurea, angustifolia)
Actions: Anti-allergenic, Antibiotic, anti-inflammatory, antiviral, anti-fungal, detoxifying, diaphoretic,

immune stimulant, and lymphatic
• Excellent immune boosting herb

• Excellent detoxifying herb
• Extreme anti-viral herb
• Great for any kind of infectious condition.
It helps to increase the number and activity of white blood cells.
• Improves lymph circulation; excellent for any lymphatic condition
Echinacea (root, flower, whole plants), in my opinion, is best used in tincture form. I do drink it as a
tea as well, though, with supportive herbs like rosehips, hibiscus, calendula.
IMMUNE BOOST TINCTURE FORMULA:

• 40 % Echinacea root (Echinacea spp.. Purpurea/Angustifolia)
• 30 % Calendula flower (Calendula officinale)
• 20% Elecampane root (Inula Helenium)
• 10% Ginger root (Zingiber officinale)
Purchase a similar formula from your local health food store, consult your local herbalist or check the
resources section if you want to DIY. NOTE: This is one example of many possibilities. Each formula
can be customized to match your needs
ELDER – Flower & Berry
Sambucus Nigra
Actions:
Flowers - antiviral, anti-catarrhal, anti-inflammatory, diaphoretic, expectorant.
Berries - antiviral, anti-inflammatory, diaphoretic, diuretic, gentle laxative tonic. Immune boosting.
• Amazing support for fevers

• Excellent immune supportive herb,
• Strong ally in cases of colds & flu - excellent in cases of fever
• Flowers – Excellent for soothing a runny nose
Flowers - Good Expectorant (secretolytic) for coughs, asthma, bronchitis

Flowers - Helpful in cases of respiratory tract infections.
Elder can be enjoyed in so many ways ~ always with tremendous healing power. Elderflowers ~
tincture, tea, glycerite, fizzy nourishing drinks are most common.
Elderberries ~ tincture, syrup, berry recipes.
To learn how to make Elderberry Syrup, click HERE

Check under the FEVER section on page 30 for an Elderflower tea to help with fevers.
GARLIC
Allium Sativum
Actions: Antiseptic, anti-microbial, anti-viral, diaphoretic, anti-catarrhal, anti-fungal, anti-spasmodic,

carminative, decongestant, diaphoretic, expectorant, immune booster.
• Excellent for any infectious conditions

• Excellent for lower respiratory tract conditions as anti-microbial and expectorant
• Strong circulatory stimulant, which improves general circulation and helps, move the other tincture
ingredients throughout the body.
Eat garlic often, raw whenever possible. Garlic ~ tincture, syrup, pickled, honey, raw*
*It is commonly believed that garlic needs to be crushed or chewed or smashed (raw) to release the
healing powers of the allicin within. Ideas? Chop up and add to a spoonful of raw honey. Chop finely
and add to a slice of tomato or make a quick snack with mini-bruschetta and ‘down the hatch’ or take
it like a pill with some water or warm tea.
Garlic syrup is another favourite remedy for raspy or sore throats, congestion or coughs. It can allevi-
ate congestion in the lungs as it can cause phlegm in the lungs to loosen due to its expectorate ac-
tion. It can be very helpful in cases of bronchitis. More on garlic here.
GINGER
Zingiber Officinalis
Actions: Anti-bacterial, Anti-inflammatory, Anti-spasmodic, aromatic, diaphoretic, antioxidant, circula-

tory stimulant, diaphoretic, decongestant, expectorant, febrifuge, warming stimulant
• Warming supportive herb which helps to quickly carry other herbs deep into the body
• Good for inflammation
• Helps to raise the body temperature; warm up with Ginger
• Overall very supportive remedy when symptoms present
I use Ginger tincture a lot as a circulatory stimulant in a wide variety of formulas. With respect to our
Cold & Flu discussion, it is always present in my kitchen and a part of many remedies.
Ginger tea, Ginger in honey, Hot Ginger lemonade, Pickled ginger.
Here’s a great recipe from my dear friend & mentor, Rosemary Gladstar. I have made this EVERY
year since my delightful apprenticeship on Sage Mountain.
HOT GINGER LEMONADE:

• Grate fresh ginger.
• Add to water and simmer 5-10 minutes.
• Take off the heat and add fresh squeezed lemons & honey.
• Sprinkle with a few grains of cayenne. Enjoy!
GOLDENSEAL
Hydrastis Canadensis
Actions: Astringent, antiseptic, anti-microbial, anti- catarrhal, anti-spasmodic, cholagogue, expecto-

rant, tonic
• Excellent Immune boosting herb.

• Soothes mucous membranes, helps to detoxify the body.
• Improves lymph circulation
• Helps to soothe inflammation in the digestive tract
NOTE: It is very important to know the source of your Goldenseal herb; in whatever form, tincture,
powder, etc. GOLDENSEAL is an endangered plant in the wild. If you can’t locate a good source,
substitute Oregon Grape Root. See resource page for some ideas.
Herbal traditions definitely form a type of lineage. We learn from so many teachers along the way. I
cherish each and every one. Golden Seal in the wild was nearing extinction not very long ago. This is
one plant that needs to be purchased with the assurance that it has been cultivated and is not a ‘wild-
crafted’ plant.
Check resources page for information about UNITED PLANTSAVERS.
OSHA
Ligusticum porteri
Actions: Anti-inflammatory, antibacterial, anti- microbial, anesthetic, antiviral, carminative, diapho-

retic, diuretic, decongestant, expectorant, excellent immune supportive herb
• Known to soothe a sore throat

• Helps to lessen the symptoms of colds & flu
• Powerful expectorant which helps to alleviate congestion in sinus & lungs promotes ability
to take ‘deep breaths’
We use the Osha’s root. Here’s a helpful tea for respiratory support:
Respiratory Support Tea Blend

1 part Coltsfoot leaves and or flowers 
1 part Marshmallow root
1 part Osha root 
1 part Mullein 
1 part Lemon Balm 
2 parts Rose hips
For the complete instructions click here
Osha is an endangered plant in the wild. Buy from reputable sources. Check resources page for
United Plantsavers info.
TURMERIC
Curcuma Longa
Actions: Anti-bacterial, anti-cancer, anti-fungal, anti-inflammatory, anti-oxidant, anti-viral . immune

supportive tonic, + has an affinity for the respiratory system
NOTE: Turmeric is currently THE most studied herb on the planet. There are lots of ways to
incorporate turmeric into meals; also in a ‘tea’ or a ‘milk’ or infused in honey. Ginger and turmeric
combined with citrus and maple syrup may be the one I enjoy the most. Use powdered or fresh herbs.
It’s so easy!
2 cups of pure water

1/2 tsp each ginger and turmeric
1 tbsp maple syrup
juice ½ organic lemon (more or less to your taste)
1. Bring water to a boil + add powdered herbs. Simmer for 10 minutes.

2. Strain into a cup, add maple syrup and lemon, stirring to combine.
Drink warm. Enjoy!!! Makes 1 serving.
CHRONIC vs ACUTE + Therapeutic Dose
In traditional herbalism, we have people who want to improve a situation that is long-standing and
those that have a sudden issue that needs attention. There is a difference between “chronic” and
“acute” protocols. Example: Angela confessed that she has taken 2 weeks off work in the last couple
of years due to colds and bouts of flu. She wants to strengthen her immune system. We work to-
gether to improve her lifestyle choices. She goes to bed just a bit earlier and eats more greens. She
takes an herbal immune tonic 3-4 times per day. When Angela starts her program, she starts with one
dropper of herb tincture, 3-4 * times every day. She watches to see how she feels, and if she feels
good with the medicine, she takes 2 droppers, 3-4* times per day. Shortly, she increases the dose to
3 droppers.
The “therapeutic dose” is 3 droppers, often* 3-4 times daily. There’s much more to the
protocol; the concept is that Angela, with positive changes in her life and a good formula, will notice
some improvement. In consults, the formula will change when necessary. Long-standing ailments or
imbalances can improve or reverse completely! Example: Bob arrives with insomnia or Candace with
IBS (or arthritis, asthma, eczema). These long-time issues benefit from an ongoing building and ton-
ing, nourishing protocol. On the other hand, let’s say that Angela has managed to avoid any cold or
flu for the first month or two, but one morning after an especially hectic week with late nights and lots
of sugary sweets, she awakens with a sore throat. We NOW have an ACUTE situation.
ACUTE? Sudden and needing immediate attention - colds, flu, toothaches, migraines, cuts,
sprains. Cold and Flu virus symptoms respond best if we begin treatment quickly. At the first twinge of
‘invader present’, the remedies in this book can be extremely effective.
ACUTE protocols differ from the chronic program.

Angela, in this case, has an “immune boost” tincture handy, plus some home remedies. She immedi-
ately begins to take the tincture every 20 min. We know that both cold & flu viruses replicate every 15-
20 min so the best plan of attack is to ‘head ‘em off at the pass’ by having an arsenal of herbal rem-
edies on hand. The acute dose is higher and taken more often than the chronic dose. This tincture
would be best taken on an empty stomach 6-8* times a day while symptoms are present. Initially, it’s
best to take a dose every 20 mim, for a couple of hours to match ‘head on’ the replicating cold or flu
virus. Angela takes a tsp of this tincture for a couple of hours, every 15-20 min, on an empty stomach
whenever possible and then every hour or two, while awake. Continue taking the remedy 3-4 times a
day until 2 days after symptoms are gone.
*Check with herbalist or practitioner for specifics.
Symptoms
SORE THROAT
The first thing I do when I feel a tingle or ‘that feeling’ we
get, just a s a sore throat starts? I reach for my garden sage
leaves. Don’t laugh. I am rarely without them. I grow sage all
year and dry enough for winter use. Sometimes, if my sage
isn’t covered in snow, I’ll creep out there in the dead of winter
and snip myself some fresh!! SAGE TEA or INFUSION can
be used as a gargle to ease scratch or sore throats or as a
soothing tea.
Often, the pain will subside before the first cup has been finished! Medicinally, this tea has been used
for inflammations of the mouth, tonsils and throat because the mucous membranes are soothed by
the volatile oils. The therapeutic dose is 3-4 cups of Sage tea per day, and definitely gargle or roll the
warm tea around in your mouth allowing it to reach the back of your throat before swallowing.
Sage works! This may seem like such a ‘simple remedy’

but don’t under-estimate this plant ally’s power. Drink 3-5
cups a day while symptoms exist and for the next day too!
How to make a Sage Infusion:

I like to use canning jars with lids to keep the aromatic healing steam from escaping. Use a cup, mug
or teapot. Something with a lid is best.
• Place 1-2 oz of Sage leaves (fresh or dried) into a 1-quart (or liter) canning jar.
TIP: That’s 8-10 sage leaves
• Pour boiling water to cover and enough to fill the jar.
• Place a lid on the jar and let steep for 10 -15 minutes
Other SORE THROAT Remedies:
Honey + Lemon “tea”
• 2 tbsp honey (raw preferable)

• 1 tbsp lemon juice (organic preferable)
• ½ - 1 cup of hot water
Place the honey and lemon juice in a cup. Add the hot water. Adjust the ingredients to your taste.
Optional add-on: a pinch of Cayenne powder or sliced ginger ‘coins’ or grated ginger to taste.
Some folks swear by warm salt water. It’s an ages old remedy for sure.
Whichever way you choose to soothe your throat and ease possible cold symptoms, may you feel
better!
HONEY ~ EASY and EFFECTIVE Winter Remedy
I love to add herbs to honey to create an effective winter

remedy. It’s easy to make and simple to change to suit
what’s needed. The honey helps to coat the throat and
relieves irritation. Honey is both anti-microbial and antioxi-
dant so helps to fight bacteria and viruses. For some of my
go-to ‘winter honeys repertoire’ check out this post
Here are some ideas for you:
Cold-Kicker Honey
In this recipe, I use fresh ginger root, sliced or grated fresh Horseradish, Garlic, raw, minced (optional)
• Ginger, with high sesquiterpene content, helps to prevent and treat the most common of all cold
viruses, the rhinovirus.
• Horseradish packs a nutritive punch, but also helps to liquefy phlegm, which can help to clear
and relieve a cough.
• Garlic is a powerhouse herb: anti-viral, anti-bacterial, antifungal and anti-inflammatory.
DIRECTIONS for Herbal infused HONEY:
I use sterilized glass canning jars for this project. You’ll need a good quality jar with a lid.
1. Fill the jar with the herb/spice you are using.

2. Pour honey over the herbs and fill the jar.
3. Use a wooden chopstick or wooden spoon ~ poke around the herbs to release any air
bubbles present. Ensure the herbs are covered with the honey.
4. Wait a while and then add more honey, if needed to cover the herbs.
5. Put a lid on the jar. Label the jar with date and contents info.
I generally put this concoction in a dry, dark cool cupboard. As long as the herbs are covered with
honey, they can be left in the jar for at least 6 months. Otherwise, both the ginger and the horseradish
pieces can be recycled in soups, stews or chutneys.
Garlic Honey
This concoction gets better with age but can be used as an

herbal remedy after about 1 week with good results. With time,
the honey becomes infused with garlic AND of course, the garlic
becomes a yummy treat! Follow the directions above and use
fresh local (if possible), good quality garlic, sliced thinly.
Sometimes the best thing we can do for ourselves? Curl up on

the couch under a warm blanket or hop back into bed and sleep!
If we have some of these remedies on hand and ready to go, we

can make a cup of herb tea and add one of these aromatic
honeys or honey syrups to ‘up’ the healing power of the tea.
Herbal syrups can soothe a sore throat or calm a cough or help to alleviate congestion. The ingredi-
ents, which we add to the honey act like the ‘directors’, if you like; that’s a part of the magical alchemy
of plant medicine.
We can create different results based on the herbs we choose to take. Whether it’s a steam, an
infused honey or vinegar, a tea or tincture or a syrup ~ we can combine the herbal ‘attributes’ which
make up a medley of ‘actions’ which can create the desired result!
Easy HERB syrup with Honey
I use sterilized canning jars for my syrups.

There is really no measurement necessary. The syrup
can be made from a combination of fruit(s), herb(s) and
spices, plus citrus peel OR simply one or more herbs.
• Choose a fruit (if using fruit as a part of your syrup.)

• Chop and add to the jar.
• Pick herb & spice combination that you want to make.
• Chop the herbs, roughly and place in the clean jar.
• Use a wooden spoon to gently mash this mixture a bit.
• Add spices, citrus zest or citrus juice if using.
• Add the honey to cover the mixture. Stir well.
• Place lid on the jar and place the jar in the fridge.
• Allow the flavours to ‘come together’ for a couple of days.
• Shake or stir a few times if possible during the following 24-36 hours.
RUNNY NOSE
This symptom is more irritating than painful. Herbs that assist with a runny nose are anti-catarrh-
als (a type of astringent herb), decongestants and demulcents.
Anti-catarrhals: help to dry up the excess mucus

Yarrow (achillea millefolium)
Calendula (calendula officinale)
Boneset (eupatorium perfoliatum)
Decongestants: help with sinus and nasal congestion

Thyme (thymus vulgaris)
White pine (pinus strobus)
Mint (mentha peperita)
Demulcents: soothing mucilaginous herbs

Marshmallow (malva sylvestris)
Plantain (plantago major)
Self Heal or Heal All (prunella vulgaris)
This combination of herbs will help the nasal passages to clear, encourage a ‘drying up’ of the excess
mucus and soothe the mucus membranes themselves.
Here’s a sample tincture formula to ease runny nose symptoms:
• Elderflower
• Peppermint
• Mullein
• Ginger*
* Ginger is a circulatory stimulant among all other healing attributes. This addition of Ginger root helps
the formula to move quickly in the body to assist healing.
ElderFlower is an excellent remedy for any condition with a runny nose. It’s helpful also, in cases of
asthma, bronchitis and can be very soothing for coughs.
COUGHS
Are there a lot of people still hacking and wanting to get ‘over’ a cough that seems to last a few
weeks. Are you getting enough rest? Eat nourishing warming foods with my ‘pack of healers’: Onions,
Garlic, Cayenne, Horseradish (excellent for lungs!) and Ginger. Make a quick soup or a long-simmer-
ing stew. Why not make a chicken soup and ‘spike’ it with some of these powerful herbs. Check out
my favourite healing soup recipe here.
Here’s an effective herbal remedy using an onion from your pantry. Make this as soon as possible to
have on hand when you or your family needs cough relief.
Soothing Onion Syrup to soothe a hacking cough
Onion syrup? Yes, onions offer us so much healing

power. Combine onions and honey and you have an
extremely effective remedy to soothe a nagging cough.
It sounds simple, and it is…and effective!
Here’s what you’ll need:
• 1/2 onion, chopped

• 1/4 cup raw honey
Place onions in a clean canning jar with a lid.

Add the honey. Mix together. Top with the lid and leave overnight (or for 6-8 hours).
Take a spoonful at a time, often to soothe a raspy sore throat or a nasty nagging cough.
OPTIONAL add-ons:
• 1 tsp cloves (powdered or whole) Good for pain relief

• 1-2 tbsp Slippery Elm bark (powdered) Buy slippery elm from a sustainable source
Excellent for soothing sore throats
• 1-2 tablespoons marshmallow root – calms coughs and soothes throats
• 1-2 tablespoons mullein, dried – excellent expectorant, clears congestion
There are lots of DIY ideas and super recipes for soothing coughs and sore throats. You will want
to experiment with ingredients to find the ones that you and your family like the best. The following
recipe, one of my personal favourites, was shared with me in class, years ago by Rosemary Glad-
star. She is happy for me to pass it along to you!
Cough-Be-Gone and Sore Throat Syrup Recipe

• 4 parts fennel seed
• 2 parts licorice root
• 2 parts slippery elm bark
• 2 parts valerian root
• 2 parts wild cherry bark
• 1 part cinnamon bark
• ½ part ginger root
• 1/8 part orange peel
Step 1. Use 2 ounces of herb mixture to 1 quart of water.

Over low heat, simmer the liquid down to 1 pint. This will result in a very concentrated tea.
Step 2. Strain the herbs from the liquid. Pour the liquid back in the pot.
Step 3. Te each pint of liquid, add 1 cup of honey (or maple syrup)
Step 4. Warm the liquid and the honey together gently ~ just enough to mix well.
To ensure that the honey and all its power stay strong, don’t over cook it.
Step 5. When the syrup is mixed, add if fruit concentrate if you like, to add flavour or a couple of
drops of peppermint or spearmint essential oil.. or a small amount of brandy can help to preserve the
syrup and can also act as a relaxant in cough formulas.
Step 6. Remove from heat, bottle & label. Syrup will last for several weeks, even months in the fridge.
To make 1 quart of herbal infusion, Rosemary recommends 2 ounces of herbs. If you don’t
have access to a scale, try these amounts:
• 2 tablespoons fennel seed,
• 1 tbsp licorice root,
• 1 tbsp, slippery elm bark,
• 1 tbsp valerian,
• 1 tbsp wild cherry bark,
• 1-2 teaspoons cinnamon bark,
• 3/4 teaspoon ginger root
• 1/4 teaspoon orange peel.
CONGESTION
There are an ever-increasing number of drugs available to deal with chest congestion but the side ef-
fects associated with the use of these drugs is a concern for many of you. Home remedies for con-
gestion are free from side effects and can sometimes provide instant relief. In order to make breathing
easier, it becomes essential to liquefy the solid mucus so that it drains quickly.
Why not try simple, easy to use non-chemical home remedies first?
In the kitchen: garlic, onions, ginger, peppers, horseradish, parsley, hot mustard — are ALL decon-
gestants. Use them in your cooking. Make a steaming broth with vegetable or chicken stock and add
these foods to make a soothing decongesting soup or to your favourite bean stew or chili!
CONGESTION FIGHTERS:
Eucalyptus Essential Oil: Can work wonders to improve

or get rid of chest congestion, Bronchitis will sometimes
respond very well to a eucalyptus steam inhalation. The
steam can provide the much needed relief from chest con-
gestion. Just follow the steps above for “steams”.
Peppermint Essential Oil: Antibacterial action can help to rid your room of germs. Helps with better
breathing; eases congestion. Apply a drop between your eyebrows or apply 2 drops to a tissue and
hold under your nose to inhale the aroma.
White Pine Essential Oil: expectorant, lung supportive, loosens mucus from upper respiratory tract;
helps body to rid self of excess mucus.
In the Bath: A hot shower or bath can also contribute to ease the discomfort associated with chest
congestion. Inhaling steam that has built up in the bathroom will moisten the air passages and thin out
the mucus. Invest in a “chlorine filter” showerhead to avoid breathing in chlorine gas when showering.
DIY ‘Steam’: As easy as a pot on the stove filled with steaming water plus a towel for a tent, steam
inhalation therapy is quick but nonetheless effective. By inhaling the steam for approximately 10 min-
utes, one can often notice a difference immediately. Due to steam inhalation, the accumulated mucus
in the respiratory tract loosens up, which helps to release chest congestion.
QUICK METHOD using Essential Oils:
1. Pour 4 quarts of water into a large stainless steel, glass or enamel pot
2. Bring the water to a boil.
3. Remove from the stove.
4. Add a few drops of essential oils to the water. Use eucalyptus, lavender, white pine or your own
favourite essential oil, or blend
5. Put a lid on the pot
6. Turn off the heat
While the water is heating up, prepare your “spa” area. I, normally place a cutting board on my
kitchen table, as well as a towel and a box of Kleenex nearby.
7. Put the hot pot on the cutting board. Be careful!
8. Take the lid off the pot
9. Drape the towel over your head and pot, creating a tent
10. Stand or sit over the ‘vapour bath’
11. Breathe in the warm scented steam, eyes closed. It can be intense, but if uncomfortable, just
‘come up for air’ (take a break) and then go back under as soon as possible.
“Vapour Steam bath” with herbs:
This is just the same as above, except that you will be making an herb “tea” and then using the steam
from the simmering herbs as a way to help with your congestion or cough. This is my preferred meth-
od, but use what you have. Even plain steaming water can offer good relief.
In this case:
1. Add a handful of herbs* to 4 quarts of water.
2. Cover the pot.
3. Bring to a boil.
4. Allow the mixture to steep for 5 minutes.
In the meantime, prepare your ‘spa area’ as described above. *Use Eucalyptus if available. Other
ideas: sage leave, thyme leaves, juniper berries, rosemary leaves, oregano leaves. No need to be
exact, here, but for those who like to measure; use 3-4 ounces of herbs.
NOTE: This can be used a number of times. When steam is gone, place the pot back on the stove
and repeat the process throughout the day.
Hot Tea:
Having hot beverages like a cup of hot tea is one of the easiest
chest congestion home remedies that can loosen and break down
the mucus. Just drinking it is helpful but if you breathe in ‘over the
cup’, inhaling the steam from the tea can help to open up blocked
sinuses.
In the bedroom:
Make use of these same essential oils to create a more calming
environment for sleeping. Place Eucalyptus, Peppermint, Lav-
dender, Rosemary or White pine Essential oils (or a combination
of same) in a diffuser or vaporizer to help to ‘literally’ clear the air.
Ginger Medicine can be very effective in conditions of chest con-

gestion. For ginger recipes, click HERE
HERBS to Ease Congestion:
Coltsfoot – small doses can help to open passageways. Helps to

relieve congestion, cough, pneumonia, laryngitis.
Elecampance Root – good expectorant, soothes coughs
Eucalyptus leaf – fights to control coughing spasms, helps to

break up phlegm
Juniper berries – helps dispel excess mucus; especially in ‘steam

inhalations’
Hyssop Herb – anti-spasmodic, expectorant, relieves coughs +

excess mucus
Horehound Herb – relieves coughs, expectorant, helps to remove

excess phlegm
FEVER
Fever is a symptom, not an illness. As a normal body response, it may not need to be ‘managed’. We
use diaphoretic herbs to help the body to move through the fever by increasing peripheral circulation
and inducing sweating.
Examples of Diaphoretic herbs:

• Eupatorium perfoliatum
• Nepeta Cataria
• Elder (Sambucus Nigra)
• Peppermint (Mentha piperita)
• Yarrow (Achillea)
These 3 herbs combine to make an excellent tincture to help control feverish conditions:
• Elderflower
• Yarrow
• Blue Vervain
Try this tea blend for dealing with fevers due to colds and flu. It’s easy to make and very effec-
tive! Why not make this tea blend to have on hand at home?
• Yarrow flowers
• Elder flowers
• Peppermint or Spearmint tea
Mix equal parts of the dried herbs to equal approximately 2 tablespoons of herbs.
Pour 2 cups of near boiling water over the herbs in a cup (or canning jar with lid).
Steep 10 minutes. Strain.
Add some honey or maple syrup – this tea may need a little help in the ‘yum’ department but it
lowers the fever, makes you sweat, eases headache and joint pain and I truly believe this tea helps to
fight infection. Drink ¼ cup every 45 minutes to an hour while awake.
NOTE: This blend is excellent for both adults and children.

In cases of fever, make a bigger batch and drink often.
Flu
The flu normally comes along quickly with more severe symptoms along with high fever and extreme
fatigue. Colds usually focus around the upper respiratory tract. Colds may take two or three days to
develop. Normally, you start feeling the flu over just two to three hours.
SYMPTOMS CHART for a typical COLD & FLU experience:
Symptom Cold Flu

Fever Rare Fever between 100 and 102 in most
cases;
typically lasts 3-4 days
Chills Not common About half of people with flu get them
Muscle or body aches Not common. If they do oc- Common and often severe
cur, usually mild
Headaches Not common Most cases; may be sudden
Feelings of fatigue, May occur, generally mild Moderate to severe fatigue and
weakness weakness;
may last up to 2-3 weeks
Cough Common, generally mild to Dry cough (no phlegm) that may be
moderate, usually produces severe;
phlegm may last several weeks
Sneezing and stuffy nose Common. Stuffy nose may Sometimes

last about a week.
Sore throat Common Sometimes
Chest discomfort Sometimes; generally mild Common; may be severe
Vomiting and diarrhea Unusual Not usual; most often in children
The FLU, dreaded winter ailment, is highly contagious, usually spread by water droplets from the
respiratory tract of an infected family member, friend or casual unknown ‘passer-by’. So an errant
sneeze, or from contact with a hand-shake can start the ball rolling.
The flu virus strikes out and seems to encompass the entire body. It bears down on us ~ like the
proverbial “MACK truck” and we can feel it as it takes over – sudden chills, fever and achy, stiff painful
joints. It is normally very unpleasant.
Anti-biotics are not used for treatment, as they are not helpful in the treatment of viral infections. They
are sometimes, prescribed, however, to combat a secondary infection, which can show up along the
way. Sinus infections, bronchitis, or pneumonia can all be a part of this sort of secondary infection.
FLU
We’ve talked about prevention in the early pages of this book, and all
of those ideas are valid, whether we are talking about colds or the FLU.
Here are some ideas for coping with it, should the FLU come to call:
I make ELDERBERRY syrup, which also contains a few supportive

herbal friends. ELDERBERRY is a proven preventative remedy for the
FLU but also has been shown to decrease the severity of it’s ‘grip’ and
the length of the painful process. If you are not prepared, but have ac-
cess to an herbalist or a health food store, there are many brands. Just ask for Elderberry syrup.
Take remedies as listed earlier, for specific symptoms. This is an ‘acute situation’ so herbal remedies
should be taken often (6-8 times per day).
I normally travel with “Occillococcinum” (see resources page), a homeopathic preparation that is
specific for flu. I have used this for years and it has been very helpful, if taken at the first sign of ‘that
achy feeling’ (how my own personal flu experience tends to start).
REST.
Eating is not as important as fluid intake. Warm herbal tea and room temperature good quality
water should be consumed as frequently as possible. Experts recommend consumption of 3-6 quarts
daily, more if profuse sweating or fever present.
Healing soups, mineral broths and Miso soups can also be very supportive. Curried onions are
a long time remedy in my home. Another ‘share’ from Rosemary Gladstar, who swears by this recipe
for cold + flu support. Here’s a post about this good idea.
It’s a great idea, during the day to take a coupe of tepid baths. If there is help at home, take that
opportunity to change the sheets, open the window and air out the room. REST!
About The Author
Carol Little R.H.

Carol Little R.H. is a traditional herbalist in Toronto, where she has a private
practice working primarily with women, both locally and via Skype consults.
She has a unique system for helping her clients integrate holistic healing
choices into their lives while helping to move towards optimum health.
Carol is a past board member and current professional member (registered

herbalist) of the Ontario Herbalists Association. She is an active member of
the International Herb Association where she writes a regional report for the
quarterly newsletter as well as a chapter each year in the “Herb of the Year”
publications.
She writes for the wonderful online “Natural Herbal Living

Magazine” (http://naturalherballiving.com) as well as the colourful print
magazine “Home Herbalist Magazine” (http://homeherbalist.net/).
Carol has written for Canada’s favourite health magazine: Vitality

(http://www.vitalitymagazine.com) for many years; both health articles and a
popular restaurant review column.
She manages STUDIO BOTANICA, her beloved herb-infused blog filled with
seasonal recipes and remedies; packed with helpful hints and ways to
embrace herbs and healing foods.
Visit Studio Botanica and subscribe ~ learn easy DIY recipes and how
to support and nourish yourself and your family with herbs!
HERE  https://www.studiobotanica.com
Follow on Social Media:

Facebook: https://www.facebook.com/studiobotanica
Twitter: http://www.twitter.com/herbgal
Instagram: http://www.instagram.com/studiobotanica
Resources
The ideas shared here represent over 20 years of herbal and alternative medicine studies. For every
idea, there are many more, with other herbs and combinations of herbs. I am blessed to have walked
with some of the greatest herbal teachers of our time. Traditional herbalists share their ideas and
learn from each other and love to teach about our passion for the green world, for our plant allies ~
our original teachers. I hope that these ideas inspire more self-reliance and increased health for you
and your family.
Here are some of resource and source info. There’s a link below to check out my ever-evolving online
resource page @ Studio Botanica.
United Plantsavers
https://www.unitedplantsavers.org
Dedicated to saving native plant species in USA and Canada. Founded by Rosemary Gladstar. We
must treat our ‘Green Nations” with respect. We can act in a supportive way with our consumer choic-
es. ALWAYS purchase herbs from a reputable company or herbal practitioner. By making these good
choices, we ensure the continued availability of these precious medicines, as well as the continued
existence of these all important plants.
SAGE Mountain
http://www.sagemountain.com
Rosemary Gladstar, fairy godmother of American herbalism, friend mentor, herb-sister. This site is a
wonderful resource of classes and a resource for making good connections with Rosemary’s Plant
Lovers’ Journeys as well as the International Herb Symposium and the New England Women’s Herb-
al conference.
LIVING EARTH SCHOOL of Herbalism

www.livingearthschool.ca
Michael Vertolli ~ a brilliant herbalist, friend, teacher, mentor. Excellent source for local herb clinic and
long distance learning classes (online).
Visit the resources page on Studio Botanica for more ideas and links to some “where to get this”.

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Cold + Flu Season. Are YOU Ready? Written by Carol Little. © studiobotanica.

Witten by Carol Little

Published by Studiobotanica.com, Canada

Herbs for prevention ..................................................................................................9

Sore throats ..................................................................................................................................20

Runny Nose ..................................................................................................................................24

About Carol ................................................................................................................33

Do you know that the common cold is associated with

Are you READY?

1. Choose the correct herbs.

Are the herbs organically cultivated?

1. Wash your hands often

2. Stop touching your face

• If restlessness or insomnia are an issue, see these

5. Drink a lot of room temperature pure water + warm herbal tea

8. Avoid food sensitivities or food allergies

9. Avoid mucus-forming foods

10. Limit white SUGAR consumption

Eat nutrient-dense fruits & veggies - Raw, juiced, roasted,

HOW OFTEN do YOU use these herbal helpers in your day?

• Allspice - powerful antioxidant; can ease hypertension

• Basil - Helps clear head congestion during a cold.

Soothe stomach to treat indigestion.

• Cinnamon - anti-bacterial, anti-fungal, demulcent

• Cayenne - anti-bacterial, antiseptic, circulatory stimulant, immune stimulant

• Cloves - anti-viral, anti-bacterial; combats cold sores

• Caraway seed - anti-bacterial

• Coriander seed - antioxidant

• Cumin - antioxidant, high in vit A & C, anti-bacterial

• Dill - helps to clear congestion in respiratory system

• Fenugreek – immune boosting, anti-viral, anti-bacterial

• Garlic - anti-bacterial, anti-fungal, antiseptic, anti-parasitic, anti-viral

• Ginger - anti-oxidant, anti-bacterial, anti-viral, anti-inflammatory

• Marjoram - powerful antioxidant

very helpful with lung conditions, aids congestion.

• Oregano - has powerful infection-fighting properties.

• Parsley - Promotes urinary flow and provides antioxidants.

• Pepper - (black pepper) - anti-bacterial (essential to pair with Turmeric

for best absorption)

• Rosemary - powerful antioxidant, anti-bacterial

• Sage - anti-bacterial, anti-viral, antiseptic, anti-fungal, anti-inflammatory

Bonus - proven HIGHLY anti-cancer herb

All of these herbs + spices offer life-enhancing contributors

Actions: Anti-bacterial, anti-catarrhal, anti-fungal, anti-inflammatory, anti-viral, astringent, immune

Actions: Anti-allergenic, Antibiotic, anti-inflammatory, antiviral, anti-fungal, detoxifying, diaphoretic,

• Excellent immune boosting herb

IMMUNE BOOST TINCTURE FORMULA:

• Amazing support for fevers

Flowers - Good Expectorant (secretolytic) for coughs, asthma, bronchitis

To learn how to make Elderberry Syrup, click HERE

Actions: Antiseptic, anti-microbial, anti-viral, diaphoretic, anti-catarrhal, anti-fungal, anti-spasmodic,

• Excellent for any infectious conditions

Actions: Anti-bacterial, Anti-inflammatory, Anti-spasmodic, aromatic, diaphoretic, antioxidant, circula-

HOT GINGER LEMONADE:

Actions: Astringent, antiseptic, anti-microbial, anti- catarrhal, anti-spasmodic, cholagogue, expecto-

• Excellent Immune boosting herb.

Check resources page for information about UNITED PLANTSAVERS.

Actions: Anti-inflammatory, antibacterial, anti- microbial, anesthetic, antiviral, carminative, diapho-

• Known to soothe a sore throat

Respiratory Support Tea Blend

Actions: Anti-bacterial, anti-cancer, anti-fungal, anti-inflammatory, anti-oxidant, anti-viral . immune

2 cups of pure water

1. Bring water to a boil + add powdered herbs. Simmer for 10 minutes.