FALL IMMUNIT Y BUILDER

HERBS, RECIPES, & PRACTICES FOR THE SEASON

WELCOME
For all too many of us, fall is the beginning of “sick season,” a revolving door of sore
throats, colds, coughs, and fatigue. For parents (and grandparents, and teachers,
and health care providers, and so on), the return of children to school means a co-
mingling of sticky little hands that form a reservoir of contagion, repeatedly dipped
into until the advent of spring, or even summer.

There is a fundamental tension between what our bodies want to do in the fall (rest!
go inward!), and our cultural expectations of fall (back to school! holiday season!
book clubs and reading series and meetings! parties!). This excitement can quickly
translate into pressure, and the aforementioned overwhelm for adults and children
alike.

My experience in clinical practice reflects this: Fall is undoubtedly the peak season
of my clients’ stress, overextension, and depletion. And the most predictable
outcome of that sad triad is a dropping off of self-care, be it exercise, early bedtime
or regular meals. Add the introduction of stress-soothing behavior—which often
translates to consuming more sugar, starchy carbs, and alcohol—and we have a
recipe for depression, irritability, fatigue, and respiratory/immune challenges.

It’s our mission at Farmacopia to help you build seasonal resiliency and core
strength. It took me years to realize we’re only as healthy as our habits. The Fall
Immunity Builder gathers pearls of wisdom gleaned from my own immunity
struggles, along with years of counseling clients, to recalibrate your habits into
supportive ones.

Trust me: you don’t have to get sick in September and stay sick until April!

Farmacopia’s Fall Immunity Builder is a PRACTICAL guide to:

• Staving off invading germs at your “Points of Entry.” We show you how to
care for your most vulnerable areas — Throat, Ears, Sinuses, Lungs, Hands,
and Back of the Neck — that pathogens exploit to get a foothold in your
system. With this brief daily practice, you can keep immune threats at bay!
• Faster recovery with immune-enhancing herbs and essential oils when a bug
does get you down (Relapse?! No thanks!).
• Nourish your body and build defenses with foods, plants, and broth rich in
immune-modulating vitamins, minerals, and phytonutrients.
• Breaking up with sugar when you need it least and want it most.
• Leaving off pro-inflammatory and immune-dampening processed foods.
Let’s make it a happy fall. I Iook forward to hearing how it goes!
In wellness,
Lily

Lily Mazzarella
Certified Nutrition Specialist & Clinical Herbalist
Owner of Farmacopia and Creator of The Seasonal Guides
TABLE OF CONTENTS
PAGE

WELLNESS CARE
Daily Ritual for Staying Well 6
Got Sick...? Recovery Guide 7-13

PRACTICES & SUPPLEMENTS FOR THE SEASON

Building Immunity 15
Actively Defend 16
Self-Care Ritual 17-19
Building Kids’ Immunity 20-22

EAT FOR IMMUNITY

Break up with Sugar 24-25
Immunity All-Star Grocery Guide 26-30

RECIPES
Cinnamon Roll Smoothie 32
Pumpkin Pie Chai Smoothie 33
Deep Immune Broth 34
Forest Floor Immune Broth 36
Green C Soup 37
Hot & Sour Sore Throat Soup 38
Silky Cauliflower Soup with Hot Pepper-Herb Drizzle 39
Hearty Carrot-Ginger Soup 40
Immune Star Stir Fry 41
Pan-Roasted Maitake with Crisped Sage 43
Easy-As-Pie Baked Apple with Cashew Butter & Cinnamon 44
Sweet Potato-Nut Butter Rounds 45
Radical Immune Energy Balls 45
Outrageous No-Sugar Hot Cocoa 46
Fire Cider 47
Lily’s Divine Golden Milk 49
Sage-Garlic Honey 50

REIMAGINE COFFEE 52

4
 WELLNESS CARE

5
DAILY RITUAL FOR STAYING WELL
15-MINUTE SELF-CARE RITUAL TO PROTECT YOUR MOST
VULNERABLE POINTS OF ENTRY

HAND HYGIENE
Touching common surfaces is how many distressing germs are acquired:
• Bring your own pen for banks, restos & stores.
• Use an alcohol-based hand sanitizer, like Cleanwell natural hand
sanitizer, while you’re out & about.
• Count to 20 when washing your hands.

SALT WATER GARGLE

A Japanese study found daily gargling with plain water decreased chances of getting
a cold by 35%
• Gargle with warm salt water for 30 seconds. Spit. Repeat 2-3 times.
• If you tend toward dry mouth, follow with Farmacopia Throat Quencher Spray.
NETI RINSE & OILING
Stimulate protective mucus production and wash away pollutants through nasal
irrigation. Fill a porcelain neti pot with warm water and a pinch of clean sea salt.
Follow your neti pot instructions to irrigate each nostril. Finish by sniffing a few
drops of Baraka Dry Nose Oil into each nostril for an added barrier between you &
the environment.

DRY-BRUSH LYMPH STIM

With a soft-bristled body brush or rough washcloth brush your
extremities toward your heart - from the tops of your feet upwards,
up the arms towards the chest and circle around the knees, groin, and
abdomen. Follow by massaging Deep Fir Body Oil all over.

EAR LINIMENT & THROAT MASSAGE

Your middle ear (Eustachian tube) is connected to
the back of your throat, and is lined by mucous membrane which is
subject to inflammation, allergy & infection. Gently massage Snow Lotus
Ear Liniment into the opening of each ear down the mastoid bone behind
the ear and into your lymph nodes along the underside of your jawline.

LUNG STRENGTHENING TONIC

Farmacopia’s Nourishing Lung herbal tincture contain immune-modulating
botanicals & medicinal mushrooms that support lung vulnerability. Take 3-5
dropperfuls, 1-2 times/day to build healthy defenses.

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GOT SICK...? RECOVERY GUIDE

THROAT ACHES

Since the mouth and pharynx comprise the opening of both

the digestive AND respiratory systems, it makes sense we
would have a strongly defended gateway there. I call this
gateway the “Ring of Fire,” the dense clustering of lymphatic
tissue at the back of the throat. This adaptation allows us to
mount an immune response at the periphery of the body and
hopefully keep viruses, bacteria, and molds at bay.

4 ANTI-INFLAMMATORY TURMERIC GARGLE

Use this gargle at the onset of an inflamed or infectious sore throat. The essential
oils in turmeric have potent anti-microbial and anti-inflammatory properties.

• 1/2 teaspoon fresh or powdered Turmeric

• 4 ounces warm water
• Pinch of sea salt (optional)
Mix turmeric (+ optional pinch of salt) in 4 ounces of warm water. Gargle for 30
seconds. Spit. Repeat once. Keep swishing the turmeric around in the glass as you
gargle. Drink the rest down for good measure!

4 DEFEND!
At the onset of sore throat symptoms, reach for your Farmacopia DEFEND!
Throat Spray. Spray 1-3 times directly at back of throat as needed until symptoms
subside.

4 DRY THROAT IMMUNITY GARGLE

If a dry throat portends a viral incursion for you, try this soothing and stimulating
combo. The licorice is anti-inflammatory and moistening, while echinacea enhances
local immune function in the lymphatic tissue at the back of the mouth and throat.

• 1-2 dropperful(s) Echinacea tincture

• 1 tablespoon dried Licorice root or 1 teabag Traditional Medicinals® Organic
Licorice Root tea
• 8 ounces filtered water
STEP 1
Boil 8 ounces of water. Place measured licorice root into tea infuser, tea pot
or french press. Pour boiling water over loose licorice root and steep for 10
minutes. Strain. If using a teabag, simply place teabag directly in a mug of
boiled water. Steep for 10 minutes.

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 STEP 2
Allow tea to cool. Add 1-2 dropperful(s) of echinacea tincture. Separate
into two 4-ounce servings. I like using two small mason jars.

STEP 3
Gargle one serving for 30 seconds. Spit. Repeat. Refrigerate second serving
for use later in the day.

RAPID-RELIEF SORE THROAT HYDROTHERAPY

Learning that I could work with my frequent sore throats from the outside in was
a revelation. Moist heat applied to the throat area will help bring blood flow with
infection-fighting cells and antibodies, as well as decongest hard working lymph
nodes. The essential oils are not a must, but they do have immune-enhancing and
anti-inflammatory properties (and are extremely pleasant to inhale). This ritual has
saved me from sore throat advancement countless times!

• Bowl of very hot (not scalding) water - approximately 101 degrees

• Washcloth
• Organic Ravintsara and/or Lavender (Lavandula angustifolia) essential oil(s)
(optional) -- I prefer Simplers Botanicals® brand
• Snow Lotus® Ear Liniment
• Farmacopia Got Sick tincture

STEP 1
Soak your washcloth in the hot water. Wring out excess water.
Fold into thirds.

STEP 2
Place 2-3 drops of each essential oil across cloth and wrap
around the front of your neck. As the cloth cools, re-submerge
in hot water and reapply.

STEP 3
After 10 minutes, dry your neck, and rub Snow Lotus® Ear
Liniment behind your ears and around the bottom of your
jawline. Massage the whole area (full of lymphatic tissue!) in a
downward motion and apply a dab of the liniment to the hollow
in your throat.

STEP 4
Follow by wrapping your neck in a soft, warm scarf and drinking
3-5 dropperfuls of Got Sick tincture in 1-2 ounces of water
every 2-4 hours.

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MEDICINAL KITCHEN

Many culinary herbs have profound immune-boosting and anti-viral properties.

Visit our Core Recipes section for my favorite throat soothing Sage-Garlic Honey
and immune-stimulating Fire Cider recipes.

EARACHES
EVER WONDER HOW YOUR EARS FIT INTO THIS PICTURE?

Your middle ear (the Eustachian tube) is in fact connected to

the back of your throat, and is lined by a mucous membrane
which is subject to inflammation, allergy, and infection. Some
people seem particularly prone to ear trouble during allergy
season or with common viral respiratory infections. Pain,
“clogging,” and disequilibrium can result.

If you’re one of these people, and your ears are where it

starts - or where things land - here are some simple self-
care tips:

• Remove sugar and dairy.

• Do a daily neti pot or saline nasal spray.
• After your morning shower, use Snow Lotus Ear Liniment to keep
inflammation in check and support local immunity in the ears.

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4 EAR RELIEF LINIMENT RUB

STEP 1
Make sure your hands are clean!

STEP 2
Use your fourth finger to tip Snow Lotus Ear Liniment onto
your finger. GENTLY swab the inside of your right ear with
your right fourth finger, and your left ear with left fourth finger
(this avoids contamination). Do not use a Q-tip. The idea is
to gently deposit some oil at the opening of each ear. Then
massage some liniment into the mastoid bone behind your ear,
into the lymph nodes around your jawline, and down each side
of the neck.

(While I don’t always use a neti pot, I do this step, along with the throat massage,
every day after my shower).

** If your ears are very clogged, or you have a rapid onset (or rapidly advancing)
earache, follow the directions for throat care, and create a Hot Compress for your
ear(s).

After applying Ear Liniment, soak a washcloth in very hot water and wring out. Fold
washcloth and place over ear. If possible, lie down on your opposite side and rest.
Apply a heating source such as heating pad or hot water bottle, if desired. This is
very relaxing and allows the immune-enhancing and anti-inflammatory oils in the
liniment to penetrate deeply.

4 HOT COMPRESS

After applying Ear Liniment, soak a washcloth in very hot water and wring out. Fold
washcloth and place over ear. If possible, lie down on your opposite side and rest.
Apply a heating source such as heating pad or hot water bottle, if desired. This is
very relaxing and allows the immune-enhancing and anti-inflammatory oils in the
liniment to penetrate deeply.

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SINUS INFECTION & SEVERE CONGESTION

The common cold (Rhinovirus) is named for the place it

causes most misery: your nose. Stuffy, hot, dry, drippy, and
pressurized, nasal and sinus discomfort comes in all forms.
Learn to ease your antagonizing symptoms:

4 DRAGON BREATHER NOSTRILS

Hot, dry nose?

• Moroccan Blue Chamomile essential oil

• Baraka Dry Nose Oil or coconut oil

Place 2 drops of soothing, anti-inflammatory Moroccan Blue

Chamomile oil on one palm, then vigorously rub your hand together
for a few seconds. Cup hands around your nostrils, and breathe
deeply.

Follow up by swabbing Baraka Dry Nose Oil or coconut into each

nostril.

4 GOLDENSEAL RINSE
A rinse with potently antimicrobial Goldenseal is a go-to for my clients with
relapsing sinus infections and thick, uncomfortable congestion. Goldenseal is also
an amphoteric for the mucous membranes -- meaning that it normalizes secretions
from inflamed and dysregulated membranes.

• Goldenseal tincture
• Ceramic neti pot
Add 30 drops of goldenseal tincture per neti pot of warm water. Rinse solution
through nostril in accordance with neti pot usage instructions. Repeat on second
nostril. Perform once daily.

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4 SINUS-CLEAR CONTRAST HYDROTHERAPY
Since sinuses are naturally “boggy,” once severe congestion sets in, they can
be downright stagnant. The surrounding capillary beds become edematous, and
drainage and lymph flow become impaired. The application of hot/cold gets lymph
and circulation pumping, cleaning up waste, and delivering nutrients & immunity
cells where you need them most.

• 2 bowls of water: 1 very hot (not scalding), and 1 very cold (you can even add
ice cubes)
• 2 small washcloths
STEP 1
Place washcloth in each bowl.
Wring out excess water from the hot washcloth and hold over your nose and
cheeks. Hold in place for about three minutes, then remove and place back
into hot water bowl.

STEP 2
Follow by placing the cold washcloth over your nose and cheeks for 30
seconds, then remove and place back into cold water bowl. Repeat 3 times,
ending on cold (or whichever gives you most relief!).

COUGH & RESPIRATORY CONGESTION

For people with recurrent lung trouble, I usually recommend a strengthening lung
tonic, like Reishi, Cordyceps, or American Ginseng.

4 NOURISHING LUNG HERBAL TINCTURE

Farmacopia’s Nourishing Lung herbal tincture contains immune-modulating

botanicals & mushrooms that support lung vulnerability. It’s best used as a daily
tonic prior to seasonal sickness exposure.

• Farmacopia Nourishing Lung herbal tincture

• 1 ounce water or pure blueberry juice
3-5 dropperfuls in 1 ounce of water or pure blueberry juice, 1-2 times per day to
build healthy defenses.

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4 DECONGEST STEAM

For fast relief from irritation and congestion, nothing beats an herbal steam.

• Bowl of freshly-boiled water

• Organic essential oils of Ravintsara, Eucalyptus and/or Thyme
• Large towel
STEP 1
Fill a large bowl with freshly-boiled water and allow to cool for a
few minutes (steam can scald you).

STEP 2
Add 2-4 drops of any one or a combo of the three essential
oils.

STEP 3
Place your face over the steaming bowl and cover your head
and the bowl with a large towel to create a steam tent. Close
eyes. Breathe deeply through both your mouth and nose until
steam dissipates. Use the large towel or tissues on hand to blow
away any cleared mucus.

4 FARMACOPIA CUSTOMER FAVORITE : SINUCARE

Encapsulated, chemotyped Eucalyptus & Lemon Myrtle oil cut through dense
congestion and provide rapid relief from discomfort in the respiratory tract.
Eucalyptus oil’s main component, 1,8-cineole has been well-researched for its
antimicrobial, anti-viral, and anti-fungal properties; it appears to stimulate cell-
mediated immunity, AND relax smooth muscle in airways. Many a sinus-infection
prone customer has thanked us for recommending Sinucare! Note: You may get a
little Eucalyptus burp, which most people find refreshing. Take 1-2 caps, 1-3 times/day,
with or without food.

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 PRACTICES +
SUPPLEMENTS FOR:
BUILDING IMMUNIT Y
ACTIVELY DEFEND
SELF-CARE RITUAL
BUILDING KIDS’ IMMUNIT Y

14
BUILDING IMMUNIT Y
HERB & NUTRIENT BASICS TO STAY WELL THIS SEASON.

4 VITAMIN A (10,000 IU) - PURE ENCAPSULATIONS

Vitamin A is an essential vitamin that provides a wide range of
nutritional support for the entire body including vision, cell growth,
and immune function. Pure Encapsulations is our trusted source for
daily vitamin A supplementation.
Suggested usage: 1 capsule daily with meal. Not to be taken by
pregnant or lactating women. Do not utilize for more than 3
consecutive months, or consult your healthcare practitioner.

4 VITAMIN D SUPREME WITH VITAMIN K1 & K2 -

DESIGNS FOR HEALTH
When the long days of summer are over, vitamin D deficiency can lead
to increased susceptibility to infection. Non-GMO verified Vitamin
D Supreme provides a clinically useful dose of vitamin D3 along with
vitamin K for improved absorption.
Suggested usage: 1 capsule daily.

4 OPTIMAL ZINC LOZENGES (15 MG) - SEEKING HEALTH

Zinc is known to play a central role in the immune system, decreasing susceptibility
to a variety of pathogens. Optimal Zinc Lozenges by Seeking Health provide 15 mg
of zinc bisglycinate chelate in an easy-to-deliver lozenge format.
Suggested usage: 1 lozenge daily.

4 C-PLEX WITH BIOFLAVONOIDS - KARUNA

Proven to shorten the duration of the common cold, vitamin C is a vital daily
antioxidant for immune support and environmental protection. This formula
features ascorbic acid from which corn allergens have been removed. Partnered
with generous amounts of flavonoids improving its bioavailability, this is the perfect
hypoallergenic choice for vitamin C supplementation.
Suggested usage: 1 tablet daily, 500 mg.

4 NOT SICK - HERBAL DEFENSE DROPS - FARMACOPIA

Not Sick is a Farmacopia house-blend of organic and wild crafted botanicals
& medicinal mushrooms designed to bolster your immune buffer before illness
invades.
Suggested usage: 3-5 dropperfuls in water, 1-2 times a day regularly during cold and
flu season.

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4 NOURISHING LUNG - FARMACOPIA
This blend features adaptogens and immune modulators like Reishi mushroom
and sustainably-grown American Ginseng (a lesser known moistening lung tonic,
and “non stimulating” ginseng). These strengthening, calming herbs help support
immune function, the adrenal glands and the nervous system. Baical Skullcap
helps reduce reactivity and inflammation, while Mullein leaf gently and specifically
supports lung tissue.
Suggested usage: 2-5 dropperfuls, 1-4 times a day, away from meals.

4 REISHI ROAST MEDICINAL MUSHROOM TONIC - FARMACOPIA

Reishi Roast is a brewable antioxidant blend of herbs, medicinal
mushrooms, cacao, and superfoods. Powerhouse botanicals like
reishi & chaga mushrooms, dandelion root, milk thistle, and milky
oats provide deeply penetrating support to your liver, adrenals and
immune system. Caffeine-free.
Suggested usage: Mix 1 tablespoon of Reishi Roast grounds to
every 8 ounces of boiling water. Steep 5-10 minutes. Strain. For
best results use with french press. Enjoy as a daily tonic.

Turn it into a “latte” by adding coconut milk or nut milk of your choice and
a drizzle of honey! See package instructions to use in tandem with or wean
from your morning coffee.

ACTIVELY DEFEND
SICK? UTILIZE THESE TO SUPPORT HEALTHY IMMUNE
RESPONSE AT THE ONSET.

4 GOT SICK RAPID IMMUNE RESPONSE DROPS - FARMACOPIA

Sometimes despite our most valiant efforts, those opportunistic germs still find their
way in. Enter: Got Sick. Got Sick is Farmacopia’s tried-and-true weapon for rapid
immune response. Chief herbs Andrographis, Echinacea, and Elderberry acutely
support immune system health at onset.
Suggested usage: 1/2 - 1 teaspoon or 2-5 dropperfuls, twice daily in 1 oz of water or
pure blueberry juice at the first sign of seasonal challenges.

4 DEFEND! THROAT SPRAY - FARMACOPIA

Aching throat? If you get sick frequently, and it always starts in your throat,
Defend! is for you. Heavy hitter herbs like Osha, Usnea, Echinacea, Red Root and
Spilanthes encourage local immune activity and drainage in the throat’s lymphatic
tissue. Sweet Ginger and Licorice root bring great flavor and soothing comfort. *A
must for travelers!
Suggested usage: 1-3 sprays into throat, as needed. Shake well before use.
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4 ORGANIC EUCALYPTUS RADIATA ESSENTIAL OIL - SIMPLERS
BOTANICALS
Stuffy & congested? The most gentle of all eucalyptus species, Eucalyptus radiata
has a long tradition for use in respiratory health. Reach for this cooling and
decongesting oil to support deep and clear breathing throughout the chest, lung and
nasal passages. Perfect for uplifting tired and overworked bodies.
Suggested usage: At the first sign of cold or flu add several drops to your home
diffuser, dribble 2-3 drops on your shower wall and inhale steam and/or use as a
chest rub by combining 50-60 drops in 4 ounces of carrier oil such as extra virgin
olive oil, coconut oil or jojoba oil. See instructions for our Decongest Steam (pg 11)
and Rapid Relief Sore Throat Hydrotherapy (pg 8).

4 SINUCARE - EUROPHARMA
Immediate sinus relief! Non-drowsy SinuCare provides natural sinus, bronchial, and
lung support. Encapsulated Eucalyptus & Lemon Myrtle oils cut through congestion
and Eucalyptus oil’s main component, 1,8-cineole has been well-researched for its
antimicrobial, anti-viral, and anti-fungal properties; it appears to stimulate cell-
mediated immunity, AND relax smooth muscle in airways. Note: You may get a
little eucalyptus burp, which most people find refreshing.
Suggested usage: Take 1-2 caps, 1-3 times daily, with or without food, until
symptoms subside.

4 CLEAR AIR - HEALTH CONCERNS

Clear phlegm in lung and chest with Health Concerns Clear Air. Traditional Chinese
herbs target chronic cough with phlegm, wheezing and chest pain associated with
bronchitis and asthma.
Suggested usage: 3 tablets, 2-3 times daily, between meals, until symptoms subside

SELF-CARE RITUAL
BOOST YOUR IMMUNITY WITH THIS DAILY ENVIRONMENTAL
DEFENSE RITUAL.

4 RADICAL IMMUNE SUPERFOOD POWDER - FARMACOPIA

4 powerful immune-modulating mushrooms — Reishi, Turkey Tail, Maitake, and
Cordyceps — provide deep forest support for your whole body. Astragalus is a
powerful antioxidant and antiviral herb that boosts adaptive immunity. Lucuma, a
nutrient-dense superfood, sweetens the blend without glycemic load, while carob
provides a robust dose of the calming amino acid serine. You’ll love this bittersweet
adaptogenic blend in smoothies, energy balls, and hot cocoa.
Suggested usage: 1-3 teaspoons a day. Enjoy in your favorite coconut, hemp or nut
milk of choice. See our Core Recipes section for full recipes!

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4 EAR LINIMENT - SNOW LOTUS
Made with organic essential oils, Snow Lotus Ear Liniment is a
soothing, cooling, calming liniment for ear discomfort, including
infectious, inflammatory and mucousy conditions of the inner ear.
Suggested usage: Massage the ear liniment oil completely around the
root of the whole ear, with particular focus on the prominent mastoid
bone just behind and parallel to the ear. In acute or severe cases,
repeat this application every 2-3 hours until relief is obtained.

4 ORGANIC RAVINTSARA ESSENTIAL OIL - SIMPLERS BOTANICALS

Inhale and breathe deeply. Let the invigorating volatile oils of
Ravintsara work their anti-microbial magic as they travel through your
nasal passages and down into your respiratory tract.
Suggested usage: Wonderful sniffed into your nose, added to a
diffuser or combined with a carrier oil and rubbed on your chest and
swollen lymph nodes along your jawline during times of cold and flu.
Place a drop or two on a scarf or handkerchief and inhale throughout
the day to keep pathogens at bay. Great on airplanes. See instructions
for our Decongest Steam (pg 9) and Rapid Relief Sore Throat
Hydrotherapy (pg 6).

4 LYMPH STIM BODY BRUSH -

EARTH THERAPEUTICS
Get your lymph moving! The immune system and
lymphatic system work in tandem to keep you healthy.
Without a circulatory pump of its own, the lymphatic
system needs your help to filter toxins and deliver immune
cells to the areas of the body where they’re needed. This
natural, soft-bristled brush encourages free-flowing lymph,
invigorates circulation and leaves glowing skin.
Suggested usage: Before or during shower, brush your limbs
towards your heart - from ankles to upper thighs, wrists to
shoulders, shoulders to heart. Circle around knees, groin and
abdomen. After shower, massage Deep Fir Body Oil all over. Best
performed daily or several times per week.

4 DEEP FIR BODY OIL - FARMACOPIA

Luxuriate in this evergreen blend of organic essential oils. Fir invigorates, while Atlas
Cedar, Pine, Juniper and Lemon Peel promote lymph flow and drainage. In a rich
base of organic infused Calendula, Jojoba, and Sweet Almond oils, we know you’ll
want to smell this every day!
Suggested usage: Massage all over body as part of your self-care ritual. For the
most benefit, utilize after lymph stimulating dry brushing.

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4 NASAL RINSE SALT - BARAKA
Rinse away pollutants and pathogens! Baraka Mineral Sea Salt is a gentle, unrefined,
grey mineral salt from the French Atlantic Sea ideal for keeping nasal passages free
and clear. Best used as part of your daily self-care ritual before the onset of sinus
distress.
Suggested usage: Place a heaping ½ teaspoon in your favorite ceramic neti pot with
10 ounces of warm water. Use previously boiled or distilled water. Stir to dissolve
and pour 5 ounces through each nostril. See our Got Sick Recovery Guide on page
6 for additional suggestions.

4 DRY NOSE OIL - BARAKA

Fast relief for dry nasal passages. Baraka Dry Nose Oil provides
a lovely barrier between you and the outside world. Containing a
blend of sesame oil for hydration and four essential oils to reduce
congestion and inflammation, this is perfect for winter dry out,
airplane travel and arid climates.
Suggested usage: Apply using a cotton swab or by sniffing 1-2 drops
in each nostril with clean fingers. Inhale deeply.

4 THROAT QUENCHER SPRAY - FARMACOPIA

If a dry, scratchy throat is your precursor to getting sick, or if it’s simply your norm,
this tasty spray is here to bring you relief! Moistening herbs like Licorice, Peony,
Marshmallow and American Ginseng soothe dry and irritable mucous membranes,
allowing them to best protect you from invaders.
Suggested usage: 1-3 sprays into throat, as needed. Shake well before use.

4 GUT LOVE BITTERS - FARMACOPIA

GUT + IMMUNITY CONNECTION. Your gut is your largest interface with the
outside world -- so it makes sense that over 75% of your immune system resides
there. Our ancestors somehow knew that viruses, bacteria, and fungi attempt to
exploit this point of entry: thus they reached for bitter herbs to stimulate protective
digestive secretions and fight gut pathogens.
Suggested usage: Take 1-3 dropperfuls before meals.

4 HAND SANITIZER - CLEANWELL

Hands - the greatest disease vector. Cleanwell’s Hand Sanitizer
smells like an orange grove, cleans like nobody’s business. Our
hand sanitizers get all botanical on grime and germs for the most
satisfying clean — wherever you are.

19
BUILDING KIDS’ IMMUNIT Y
KID-SAFE BASICS FOR HEALTHY IMMUNE SYSTEM

4 VITAMIN D3 GUMMIES - NORDIC NATURALS

When the long days of summer are over, vitamin D deficiency can
lead to increased susceptibility to infection. Non-GMO verified,
Nordic Naturals wild berry gummies provide a delicious dose of
vitamin D3 to your child, without artificial colors or flavors.
Suggested usage: 1 gummy daily with food.

4 LIQUID VITAMIN C - CHILD LIFE

Child Life vitamin C is a great tasting liquid with natural orange flavor
to ensure ease of use for children of all ages. Proven to shorten the
duration of the common cold, vitamin C is a vital daily antioxidant for
immune support and environmental protection.
Suggested usage: For infants 6 months – 1 year: ¼ teaspoon daily; for
children 1-4 years: ½ - 1 teaspoon daily; for children 5-12 years: 1-2
teaspoons daily

4 ZINC LOZENGES (1O MG) - DOUGLAS LABORATORIES

Zinc is known to play a central role in the immune system,
decreasing susceptibility to a variety of pathogens. Douglas
Laboratories’ orange-flavored lozenges supply zinc in its most
bioavailable form and in a dose gentle enough for sensitive tummies.
Suggested usage: During acute seasonal immune distress, take one
lozenge every two hours while awake. Allow to dissolve completely
in the mouth. Do not exceed ten lozenges per day. When used
on a regular basis, one or two lozenges per day may be taken for
extended periods.

4 THER-BIOTIC CHILDREN’S CHEWABLE PROBIOTIC - KLAIRE LABS

Because gut health = immune health. Ther-Biotic® Children’s
Chewable is a broad-spectrum, hypoallergenic probiotic perfect
for children two and up. These slightly sweet, naturally-flavored
chewables gently deliver potent probiotic species benefiting
gastrointestinal, immune, and even oral health.
Suggested usage: Chew 1 to 2 tablets daily preferably 30-60
minutes after meals.

20
4 EAR LINIMENT - SNOW LOTUS
Made with organic essential oils, Snow Lotus Ear Liniment is a
soothing, cooling, calming liniment for ear discomfort, including
infectious, inflammatory and mucousy conditions of the inner ear.
Suggested usage: Massage the ear liniment oil completely around the
root of the whole ear, with particular focus on the prominent mastoid
bone just behind and parallel to the ear. In acute or severe cases,
repeat this application every 2-3 hours until relief is obtained.

4 KIDS NOT SICK - HERBAL DEFENSE DROPS - FARMACOPIA

For the “in-between times” when your child is not actively sick. This safe, tasty
blend of traditional botanicals boosts defenses every day. Contains 3 herbs well-
researched for their antiviral properties: Elderberry, Astragalus, and Umckaloaba, as
well as herbs to support the throat and respiratory tract.
Suggested usage: 3-5 dropperfuls in 1 oz water, 1-2 times a day to build healthy
defenses. Children 4 and up.

4 KIDS GOT SICK - RAPID IMMUNE RESPONSE DROPS - FARMACOPIA

When your child does get sick, or complains of symptoms that let you know he
or she is on the edge, switch to “Got Sick,” with Echinacea, Elderflower, Usnea
and Ginger, herbs traditionally used to support active response and recovery and
enhance respiratory comfort. Who needs a lingering cold or relapse? **Formulated
with flavor in mind!
Suggested usage: 3-5 dropperfuls in 1-2 oz of water every 2-4 hours at the onset of
symptoms. Children 4 and up.

4 KIDS COUGH - IMMUNE & RESPIRATORY SUPPORT DROPS -

FARMACOPIA
If your child’s cold always lands in his lungs, or she has a lingering cough long after a
cold, this blend is for you. Traditional tonics such as Elecampane, Osha and Angelica
support lung function and healthy secretions while anti-inflammatory Chinese
Skullcap, Licorice and Wild Cherry quiet restless coughs.
Suggested usage: 30-120 drops (1-4 dropperfuls) 2-3 times per day in 1 ounce of
water. Children 4 and up.

21
22
 EAT FOR IMMUNIT Y

23
BREAK UP WITH SUGAR
YOU’VE HEARD IT BEFORE... SUGAR IS POISON, SUGAR IS A
DRUG, THE SUGAR INDUSTRY IS EVIL.

I used to bristle at such statements, not because I have a big sweet tooth, but
because it all sounded too fanatical. I grew up with candy cigarettes and Swedish
fish, and look how I turned out!

But the more papers I read and conferences I attended, and the longer I practiced
clinical nutrition, I came to concur: sugar is indeed a poisonous drug, and the sugar
industry is indeed evil (a recent NY Times article reported how in the 1960’s, the
sugar industry bribed 3 Harvard researchers to downplay the deleterious effects of
sugar in the body, and implicate saturated fat as the main cause of cardiovascular
disease. This affected decades of research and arguably contributed to an epidemic
of diabetes, obesity, and heart disease in this country.).

Now that Americans are consuming an annual average of 130 POUNDS of refined
sugar, this is no small thing. Granted, there are rare individuals who tolerate sugar
pretty well. But evolutionarily speaking, we were never meant to see simple sugars in
this amount (or really any amount).

Our bodies’ inherent wisdom has been hijacked and we now know that refined sugar
intake results in dangerous stores of fat in and around organs, as well as endocrine
and immune dysregulation, and inflammation - not to mention mood and behavioral
problems.

Let’s take a closer look at the ways in which sugar really affects us.

TOP 12 DERANGING THINGS SUGAR IS DOING TO YOUR BODY

4 IT IS DIRECTLY IMMUNOSUPPRESSANT. It decreases the ability of first-line

cells to phagocytose (literally, gobble up) viruses and bacteria that have breached
our defenses, making us more susceptible to every bug going around.

4 ENCOURAGES AN OVERGROWTH OF OPPORTUNISTIC CANDIDA

ALBICANS (the culprit in thrush, vaginal yeast infections, and array of GI symptoms
such as bloating, gas, and abdominal pain). Flourishing candida edges out important
types of flora with protective effects on immunity.

24
4 DISTURBS MUCOUS MEMBRANES, RESULTING IN SORE THROATS,
itchy, swollen ear canals, and congested sinuses (it also causes an itchy anus in some
people. Fun!).

4 MAKES OUR SKIN BRITTLE AND MORE SUBJECT TO WRINKLES, splotchy

redness, acne, and poor quality collagen formation. Sugar ages us.

4 LIKE DAIRY, SUGAR IS “MUCUS-FORMING.”

4 CAUSES IMBALANCES IN IMPORTANT REGULATORY HORMONES such

as cortisol, insulin, leptin (an appetite control messenger), and sex hormones.

4 SPIKES SYSTEMIC INFLAMMATION—sugar is like gasoline on your joint

pain.

4 CAUSES INFLAMMATION AND DEPOSITION OF FAT IN THE LIVER, our

all-important organ of detoxification.

4 CAUSES HYPERTROPHY AND INFLAMMATION OF THE BLOOD VESSELS

AND HEART MUSCLE.

4 INCREASES TRIGLYCERIDES AND LDL (“BAD”) CHOLESTEROL, while

lowering HDL (“good”) cholesterol.

4 TRIGGERS MOOD AND ENERGY SWINGS.

4 DRAINS OUR BRAINS. Like all highly addictive substances, sugar creates a
relentless need for itself. While causing an initial boost of serotonin and dopamine,
regular sugar use ultimately depletes neurotransmitters—which translates to
anxiety, depression, insomnia, and cognitive difficulties.

This fall, give your body half a chance to focus on fending off seasonal
pathogens by breaking up with (or taking a break from) sugar. For in-depth
tips to kick the sugar habit, check out our blog post: “Breaking up with
Sugar.”

25
IMMUNIT Y ALL-STAR GROCERY GUIDE

Your immune system is entirely nutrient-dependent. It depends on adequate

amounts of protein to make cytokines (a.k.a. immune messengers) and
immunoglobulins (our antibodies to a variety of threats), and to maintain proper
T cell function. Omega-3 fatty acids modulate immune function, quelling excess
reactivity and inflammation, while enhancing B cell function (cells which produce
our disease-fighting antibodies). We need vitamin A, from dark leafy greens and
richly orange-pigmented produce, to keep mucosal surfaces healthy and keep first-
line fighter immune cells (neutrophils, macrophages, and natural killer cells) happy.
Other nutrients we need in abundance to fuel our immunity are vitamins C and D,
as well as minerals like selenium and zinc.

While supplementing with these essential nutrients may be necessary, especially

during fall and winter, we’re aiming to get as much as possible from your safest and
best-absorbed source: food!

By eating an array of Immune Star ∆ vegetables, proteins, mushrooms, herbs,

and fruits, you’ll get other beneficial immune-modulating compounds such as
glucosinolates, polysaccharides, flavonoids and sterols.

Essentially, eating for immunity means packing in as many seasonally available,

immuno-supportive foods into your daily meals as possible, while avoiding those
that may compromise your immune function or aggravate seasonal symptoms.

4 KEY FOODS TO AVOID INCLUDE:

• Refined sugar
• Dairy products
• Fried foods
• Processed, packaged foods
• Soda

26
YES FOODS
∆= top immunity choices
DD = Environmental Working Group’s Dirty Dozen. Get these fruits & veggies
organic! Learn more at www.ewg.org/foodnews

4 PROTEINS
Free-range, Organic Chicken
Free-range, Organic Turkey
Wild Caught Halibut
Wild-caught Alaskan Salmon ∆
Pacific Sardines ∆
Mackerel ∆
Trout
Vegetarian sources:
If no dairy sensitivities - Non-denatured,
low-heat processed Whey Protein ∆
Plain, organic Greek Yogurt
Free-range Chicken or Duck eggs
In moderation:
Oysters ∆
Mussels
Clams
Grass-fed Lamb
Grass-fed Beef
Grass-fed Marrow ∆
Pastured Pork (reliable, local, source)
Grass-fed/free-range & organic
Chicken, Beef, & Lamb Liver ∆
Legumes: especially soaked and/or
sprouted Lentils & Adzuki Beans
Non-gluten grains: especially soaked
and/or sprouted brown rice & quinoa

4 VEGETABLES
Bell peppers (red & green) DD Escarole
Bok Choy Green beans
Broccoli/broccolini Kale ∆ DD
Broccoli sprouts and “microgreens” Leeks
Brussel sprouts Lettuces
Cabbage Mustard greens ∆
Cauliflower Onions ∆
Celery DD Peppers (hot) ∆ DD
Chard Radicchio
Collards DD Shallots
Endive Spinach ∆ DD

4 STARCHY & ROOT VEGETABLES

Limit consumption to 3-4 ½ cup servings per
day
Beets ∆ Pumpkin
Carrots ∆ Turnips
Celery Root Squash: Acorn, Butternut,Spaghetti
Parsnips Sweet Potatoes ∆

27
4 POWERHOUSE FOODS
The sulfur-containing brassica family vegetables (broccoli, cauliflower, brussel
sprouts, kale, cabbage) helps to thin mucus secretions, contain cancer fighting
compounds, abundant antioxidants, and tons of vitamin C.

4 MUSHROOMS (because they are neither animal nor vegetable)

Most food mushrooms, even the lowly button mushroom and its relatives Crimini
and Portabella, contain immune-enhancing, antioxidant, and anti-inflammatory
compounds.

Button ∆ | Crimini ∆ | Shiitake ∆ | Maitake ∆ | Oyster ∆

4 FRUITS
Choose preferably all organic and limit to 2-3 1/2 c servings per day
Apples DD Not in season but can be found fro-
Berries DD zen, higher in C than oranges:
Grapefruit
Kiwi Mango
Lemons Pineapple
Limes Papaya
Oranges Strawberries DD
Pears
Persimmons
Pomegranates

Note: Omit citrus if you have reflux or a citrus sensitivity.

4 NUTS & SEEDS

Almonds Hemp seeds
Brazil nuts ∆ Pecans
Cashews Pistachios
Chia seeds Pumpkin seeds ∆
Fennel seeds Sesame seeds
Flax seeds Sunflower seeds
Hazel nuts Walnuts

28
4 PROBIOTIC-RICH FOODS
Sauerkrauts
“True” pickled vegetables - i.e., lacto-fermented
Kimchi
Plain Greek yogurt (if dairy is well-tolerated, and no congestion, allergy, or cold is
present)
Water kefir
Kombucha - low-sugar variety!
Chickpea or Organic Soy Miso (if no soy sensitivity is present)

These probiotic-rich foods contain beneficial bacteria, which can support gut and
immune health. However they are naturally histamine-rich and don’t agree with
everyone. If you get congested, sneezy, bloated, headache-y, or experience other
discomfort after eating them, don’t! Just because they’re supposed to be “good for
you,” doesn’t mean they’re good for you.

For folks with histamine sensitivity (I’m one of them), I suggest taking a good
quality, low-histamine-degrading enzyme when you do partake in these foods.
Other histamine-rich foods include cured/dried/smoked meats and fish, olives, fish
that has been frozen and thawed improperly, certain cheeses, wine and some other
alcohols, and many packaged/processed foods.

4 HERBS & SPICES

All herbs and spices are a go! Garam masala Red pepper
Basil ∆ Garlic ∆ Rosemary ∆
Black pepper Ginger ∆ Sage ∆
Cayenne ∆ Marjoram Tarragon
Clove Mint Thyme ∆
Cinnamon ∆ Nutmeg Turmeric ∆
Cilantro Oregano ∆ Vanilla
Cumin Parsley Za’atar
Dill

4 OILS
For cooking:
Organic, extra virgin olive oil ∆
Coconut oil ∆
Ghee or grass fed, organic butter (if
dairy is tolerated and there is no con-
gestion, allergy, or cold present
Omega-3 rich oils - not for cooking,
great for eating as-is:
Flax oil
Hemp oil
Cod liver oil ∆
Flavoring oils: for drizzling on food,
adding to smoothies, or making sauces
Organic, cold-pressed sesame oil
Cold pressed walnut or hazelnut oil

29
4 BEVERAGES
Water - add lemon!
Green tea - add lemon for enhanced catechin absorption ∆
Reishi Roast ∆
Immune Broth ∆
All herbal teas - especially Ginger ∆, Holy Basil ∆, Mint ∆, & Rosehip ∆
Hot water with lemon, honey, cinnamon or cayenne ∆
Nut milks (no sugar, preferable home-made or at least carrageenan-free)
Golden Milk (turmeric paste + nut milk) ∆

Reishi Roast - A New Brew: Medicinal Mushrooms

Reishi & Chaga are 2 woody, fruiting-bodied mushrooms that thrive in the deep
woodlands.

Studies have found Reishi to contain more than active constituents that account
for its antioxidant, anti-cancer, anti-inflammatory, and Immune-modulating
properties. Studies have found Reishi extracts to be particularly active against
the Herpes family of viruses. Clinically, I have seen Reishi strengthen the lungs,
quell allergy, improve stress resilience and resistance to illness. Chaga possesses
immune-modulating and anti-viral properties, in addition to having the highest
ORAC (antioxidant measure) of any natural food.

4 BEVERAGE DON’TS: Excessive alcohol, high-fructose corn syrup juices,

conventional energy drinks

4 FLAVOR AGENTS / CONDIMENTS

Tart Umami
Apple Cider Vinegar Coconut aminos instead of soy or
Lemon Juice tamari

IMMUNE DAMPENING FOODS TO AVOID & ELIMINATE

Sugar - directly immune suppressant - mucus alert!
Refined white flour - mucus alert!
Excess or poor-quality dairy - mucus alert!
Excess or poor-quality soy - mucus alert!
Trans fats - directly immune suppressant!
Poor-quality omega-6 rich vegetable oils: e.g., Safflower, Sunflower, Corn, Peanut,
Soybean, Cottonseed
“Table salt” (poor quality, heavily processed)
Non-organic/non-grass-fed dairy
Factory-farmed pork, beef, chicken, turkey, fish... any meat or fish not fed its
intended food supply
Rancid nuts - the ones that have been languishing in your cabinet, or handed to you
on a plane...
Food additives like MSG, carrageenan, carboxymethylcellulose, polysorbate 80,
Aspartame
30
 RECIPES

31
CORE SMOOTHIES
CINNAMON ROLL SMOOTHIE

As mornings become dark and chilly, many of us

gravitate towards warmth, and away from the cold,
refreshing fruit-filled smoothies of summer. But the
ever-convenient and nutritious smoothie need not
be packed away with your beach wear. Just make it
seasonally appropriate, and warm it up!

Ingredients
8-12 oz of water, coconut, hemp, almond or
brazil nut milk (check out our easy nut milk
recipes on our blog!)
1-2 dates, pits removed
1 tablespoon cashews
1 tablespoon hemp seeds
1+ teaspoon organic cinnamon
1+ teaspoon organic Ashwagandha powder (optional)
1/4 teaspoon organic nutmeg -- to taste
1/4 teaspoon organic vanilla -- to taste
1 serving Protein Powder of choice

Directions
Combine all ingredients in your blender and blend until creamy and smooth. Adjust
for desired consistency and cinnamon level.

*You can heat the liquid portion of this in the beginning, or gently heat the whole
smoothie at the end. A Vitamix will heat a smoothie to room temperature (or warmer)
just by running longer. If you are using non-denatured whey powder, make sure to heat
to *just* warm as higher temps will destroy some of the whey’s beneficial components.

*If more sweetness is desired, add 1-3 drops liquid stevia.

*The no-sugar version of this smoothie leaves out the dates, and uses more cinnamon,
vanilla, and stevia (if desired).

PHYTO-FUNCTION : ASHWAGANDHA
Cinnamon roll? Need we say more? Ashwagandha’s immune and energy
enhancing properties and antioxidant cinnamon take this healthy, slightly
sweet, and creamy treat over the top.

32
PUMPKIN PIE CHAI SMOOTHIE

Pumpkin is rich in beta-carotene (a pre-cursor to infection-fighting vitamin A),

vitamin C and fiber. Warming spices enhance digestion and improve circulation.
And a hot cup of non-sugar chai tea gives this smoothie a comforting little kick.

Ingredients
8-12 oz hot chai tea (Yogi makes a nice organic chai). Water or nut milk can
be used as well
1 cup fresh cooked or canned organic pumpkin
3 1-inch chunks of banana (you can chop these in advance and keep in the
freezer)
1 1/2 teaspoon pumpkin pie spice
1/4 teaspoon organic ginger (dried or fresh; dried is hotter)
1/4 teaspoon organic cinnamon
1/2 - 1 teaspoon organic vanilla (or to taste)
1 serving Protein Powder of choice

Directions
Combine all ingredients in your blender and blend until creamy and smooth. Adjust
for desired consistency and spice level.

*You can heat the liquid portion of this in the beginning, or gently heat the whole
smoothie at the end. A Vitamix will heat a smoothie to room temperature (or warmer)
just by running longer. If you are using non-denatured whey powder, make sure to
heat to *just* warm as higher temps will destroy some of the whey’s beneficial compo-
nents.

*If more sweetness is desired, add 1-3 drops liquid stevia.

*The no-sugar version of this smoothie leaves out the banana, and uses more cinna-
mon, vanilla, and stevia (if desired).

33
31
IMMUNE BROTH - CLEANSING
NOURISHMENT

DEEP IMMUNE BROTH

Broths are at once cleansing and nourishing. Nutrients in broth are solubilized, easily
absorbed from the intestines, and ready to be lapped up by your cells. In spring and
summer we focused on veggies to produce a delicious, mineral-rich alkalinizing
broth. In fall, we’re emphasizing broth’s immune building potential by adding bones
(for the omnivores among us), and a range of mushrooms and herbs traditionally
used to ward off illness. Drink 1-2 cups daily throughout the season -- best between
meals.

This can also be used as the base for soups, and as cooking liquid for grains , legumes
or quinoa.
Leafy: Rooty:
• 1 small bunch spinach (frozen spinach • 1/2 onion
can be used!) • 1/2 celery root (aka, celeriac)
• 1 small bunch flat parsley • 1 medium-sized carrot
• 1 small bunch cilantro (optional)
• 1 small bunch Swiss chard or kale Herby:
• 4 stalks celery with tops • 1/2 inch knob of ginger, peeled &
roughly chopped
• 1-2 pieces of Kombu or other seaweed

Mushroom-y:
• 1 handful cremini or button mushrooms, roughly chopped (with stem)
• 3-4 dried or fresh Shiitake mushrooms (more if desired)

*Feel free to experiment here! You can add mixed dried wild mushrooms, available
at most co-ops and many supermarkets, or tap your local farmer’s market. Save
delicacy varieties like oyster, maitake, and lion’s mane for the Immune Star Stir Fry.
Add mushroom stems you’ve saved from other dishes to your broth—just make
sure they’re not discolored or hard. That indicates breakdown and loss of important
nutrients.

Optional:
• 1-2 clove(s) garlic
• 1 bay leaf
• Himalayan pink salt or high quality sea salt (to taste)
• Freshly ground pepper
• 1/2 pound grass-fed beef marrow bone, cut into 1-inch chunks to expose
marrow; organic chicken bones; grass-fed oxtail or pastured pork bones.
Chicken and pork provide the mildest flavor; beef marrow tends to be
stronger.
34
Directions --- If you are using bones:
In a large stockpot combine water and bones, and 2 tablespoons of apple cider
vinegar.

Cook for 2-12 hours (or overnight in a crockpot). You may need to simmer this
on a very low temperature to avoid evaporation, and add water as you go along to
maintain original level.

When the bones have cooked for as long as is conveniently possible for you (2
hours is the minimum, a day is the max), proceed with the vegetable portion of the
broth:

Wash & roughly chop all ingredients. Don’t worry about peeling them.

Remove bones from stockpot and add vegetables. This will cool the broth, so bring
to a boil. Reduce to a low simmer, cover partially & cook for a minimum of 1.5
hours.

Strain & add salt to enhance flavors. The salt should be detectable, but not taste
salty. Add pepper to taste.
Pour into quart-sized mason jars. Refrigerate 1-2 quarts & freeze the rest.

No Bones:
Wash & roughly chop all ingredients. Don’t worry about peeling them.

Combine in the largest pot you have (a stockpot is a great investment, if you don’t
already have one!).

Cover with filtered water & bring to a boil. Reduce to a low simmer, cover partially
& cook for a minimum of 1.5 hours.

Strain & add salt to enhance flavors. The salt should be detectable, but not taste
salty. Add pepper to taste.

Pour into quart-sized mason jars. Refrigerate 1-2 quarts & freeze the rest.

35
FOREST FLOOR IMMUNE BROTH

Forage no further than your kitchen cabinet. We’ve done the hard work of sourcing
organic, broth-enriching ingredients for you.

Roots, rhizomes, mushrooms and a dash of mineral-rich seaweed have been

gathered for you in one beautiful jar! These botanical gems offer deep immune and
full body support through seasonal changes and winter months. Simmer with your
bone or veggie broth for 2-24 hours for best extraction. Earthy, delicious, with a
flavor zip from ginger and turmeric. Each jar makes 3 batches of broth.

Contains: Reishi mushroom, Astragalus, Shiitake mushroom, Maitake mushroom,

Eleuthero root, Poria fungus, Ginger, Turmeric, Wakame and Dulse.

36
CORE SOUPS - AFTERNOON
STABILIZER
GREEN C SOUP

Come and get your greens! Greens

consumption tends to suffer in the fall as
we move towards heavier foods and root
vegetables, and away from summer’s salads.
This easy, delicious puree makes use of most
of the green matter in your kitchen. Kale and
broccoli contain more vitamin C than oranges, and spinach contains abundant beta-
carotene. You’ll feel light, bright, and well-nourished after eating this soup!

Ingredients
1-2 small green zucchini, roughly chopped (approx. 1/2 inch rounds)
1 small leek (white and light green parts), or small onion or 2 medium shallot,
chopped
1 stalk celery, chopped
1 large handful kale leaves, de-stemmed and chopped
1 bunch spinach, chopped or 1/2 bag frozen organic spinach, thawed
2 cups broccoli florets, chopped
6-8 cups of broth
Pea protein or grass fed collagen
Himalayan pink salt or high quality sea salt
Freshly ground pepper

Directions
In a medium to large sauce pan, sauté leeks/onions and celery, in olive or coconut oil
over moderate heat, until they start to turn translucent.

Add zucchini & broccoli, and sauté until just the outside of the zucchini starts to
turn translucent.

Add the spinach & wilt.

37
Cover with liquid & bring to a boil, then simmer for about 3-5 minutes, stirring
occasionally.

Blend soup, using a hand blender or Vitamix (Vitamix gives the soup a silky texture).

Add salt & pepper to taste.

Add approximately 1 tablespoon of collagen or pea protein for each cup of soup you
consume.

Drizzle with olive oil or add a dollop of pesto, as desired.

HOT & SOUR SORE THROAT SOUP

This tangy, nourishing soup is equally delightful at the onset of a sore throat and chills,
as it is simply at the end of a long work day. You’ll get a hefty serving of greens along
with immune enhancement from garlic, mushrooms, and fire cider (see page 43).
Sauerkraut may sound like an odd soup addition, but trust me, it’s terrific -- it gives
immediate body and complexity. This takes about 20 minutes to make!

Makes about 2 servings

Ingredients
2-3 baby bok choys, cut down the center rib, and then cut into 1-2 inch
diagonals
1 small handful baby spinach
1 small handful cilantro, stems removed (optional)
1-2 clove(s) of garlic, minced
1-2 green onion(s), slivered
3-4 cups chicken broth, bone broth, or veggie broth
1 handful shiitake mushrooms, slivered, or enoki mushrooms if you can find
them
Fire Cider, 2 tablespoon or to taste (if you don’t have any made, use apple
cider or rice wine vinegar)
Sauerkraut, 2 tablespoon (optional)
Salt or tamari to taste
Extra heat to taste: cayenne, slivered serrano chile, or a dash of your favorite
hot sauce

Optional protein add-ons:

1/2 block of firm organic tofu, cubed
1/2 lb pastured pork, cut in 1 inch strips
1 hen or duck egg, lightly beaten, per serving bowl

38
Directions
Sauté garlic and mushrooms for 3-4 minutes, until soft and fragrant. If you’re using
pork, add it now.

Add bok choy, and sauté for 1-2 minutes.

Add broth and bring to a boil. Immediately lower heat, and simmer for about 10-15
minutes. If you’re using tofu, add it now.

Turn off the heat, and stir in spinach, cilantro, fire cider, and optional egg. Allow to
stand for about 3-5 minutes.

Stir in the sauerkraut, if using, and serve.

The even easier version of this soup uses leftover Immune Star Stir Fry in
broth, finished with Fire Cider, a dollop of sauerkraut, and an egg.

SILKY CAULIFLOWER SOUP WITH HOT PEPPER-HERB DRIZZLE

I think cauliflower has gotten short shrift over the years. Its lumpy white appearance
belies its versatility and health benefits: cauliflower has a very low glycemic index,
and is packed with vitamin C, K, and folate. It contains sulfur compounds that
support detox pathways, while its abundant flavonoids support the cardiovascular
system and help prevent oxidative damage. This delicious soup allows it to shine!

Ingredients
1 tablespoon olive or coconut oil
1 medium onion, diced
1/2 teaspoon pink Himalayan or sea salt
1-3 garlic cloves, preferably roasted, and minced
1/2 large head cauliflower (about 1 pound) chopped into small florets (use
white “stem” portion, too)
4-6 cups broth
1/3 cup water + 1 tablespoon apple cider vinegar
1/4 teaspoon freshly ground nutmeg - more to taste
Freshly ground white pepper (this is milder than black pepper; you can use
either)
Extra salt to taste
Grass fed collagen or pea protein

For the hot pepper-herb drizzle:

2 teaspoons minced chives
1 tablespoon finely chopped flat-leaf parsley
1 teaspoon warm or hot pepper flakes
1/2 teaspoon salt (optional)
1/4 cup extra virgin olive oil

39
35
Directions
Heat vegetable oil in a large pot over medium heat. Add onions and salt, cover,
reduce heat to medium, and cook, stirring occasionally, until onions are soft, about 5
minutes.

Add garlic and water + apple cider vinegar combo. Cook, stirring, until liquid is almost
completely evaporated, 3 to 5 minutes.

Stir in cauliflower and broth and bring to a boil. Reduce heat to a simmer, cover, and
cook until cauliflower is soft, 15-20 minutes.

In batches, blend soup until very smooth, at least 3 minutes per batch (or, if you’d
like a few florets in your soup, blend 2 batches and leave the last chunky). Stir
together and season to taste with pepper, salt, and nutmeg.
Add your protein source - collagen or pea protein - about 1 tablespoon for each cup
of soup.

The Drizzle: Combine all ingredients in a small saucepan and heat gently over low to
medium heat until mixture becomes fragrant. Garnish with a generous drizzle of herb
oil.

HEARTY CARROT-GINGER SOUP

The brilliant golden-orange color and outrageous aroma of this soup tell you it’s got
to be good for you. Indeed, this updated classic is a sure-fire hit for your immune
system. Carrots contain abundant beta-carotene, which your body converts to
immune enhancing vitamin A, while ginger improves circulation, warms the digestive
tract, and supports the body in fighting the common cold.

Ingredients
1 tablespoon coconut oil
1 large leek, white and light green parts only, cleaned, trimmed, and thinly
sliced (1 medium onion or 2 medium shallots may be substituted)
1 small zucchini, roughly chopped
5 large carrots, peeled and chopped
1/2 chopped apple -- crisp tart varietal (optional)
1 tablespoon minced/grated fresh ginger
1 teaspoon ground turmeric
1/4 teaspoon ground cardamom
1/4 teaspoon ground cinnamon
4 cups broth
1/2 cup full-fat coconut milk
Freshly ground black pepper
Pea protein or grass fed collagen

40
Directions
Melt the coconut oil in a saucepan over medium heat. Add the leeks, along with a
generous pinch of salt, and sauté until translucent, about 5 minutes.

Toss in the carrot, apple, ginger, and cardamom, and stir until fragrant. Pour in the
broth and bring to a boil over high heat.

Turn down the heat to low. Cover and simmer until the carrots are easily pierced
with a fork, about 30 minutes. Mix in the coconut milk.

Transfer the soup in batches to a blender and process until smooth. Alternatively,
purée the soup directly in the pot with an immersion blender. Season with salt and
pepper to taste.

Add 1 tablespoon of grass-fed collagen or pea protein to each serving of soup.

TIP:
If you don’t love the flavor of coconut milk, add 1 tablespoon cashew
butter to the soup before blending, or omit entirely.

DINNER TIME!
IMMUNE STAR STIR FRY

Ingredients
1 cup bone or veggie broth
Coconut oil or olive oil, enough to sauté
2 cups chopped winter greens - kale, collards, escarole, chard
1 shallot or 1/2 small onion
2-4 cloves garlic (or to taste)
1 teaspoon mild to hot red pepper flakes (optional)
1 knob of ginger about 1/2 inch long, slivered
1 cup of each chopped broccoli and cauliflower
1 organic red bell pepper, sliced
2 cups sliced shiitake mushrooms
To taste: Wheat free tamari, coconut aminos, or pink Himalayan salt
To taste: Rice wine vinegar, apple cider vinegar, lemon juice, or toasted
sesame oil

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37
Directions
In large sauce pan heat 1/2 cup
vegetable broth over medium-high
heat. Add cauliflower and broccoli and
cover with a lid for a couple minutes
until it softens just a bit (you can also
use a steamer and LIGHTLY steam). Set
aside.

In a separate sauté pan, heat the

coconut or olive oil over medium
heat. Add shallot/onion, garlic, red
pepper flakes, and ginger, and stir
for 2-3 minutes, until the mixture is
just softening and fragrant. Add the
mushrooms and sliced red bell peppers
and sprinkle with tamari, aminos, and
a dash of whatever acid you choose.
Sauté for another 5-10 minutes, until
mushrooms are soft.

Add cauliflower and broccoli to the pan with any remaining vegetable broth. Stir
until combined. Add greens and stir until they are wilted.

Finish with tamari or aminos and sesame oil to taste (do not heat the sesame oil
- it’s just there for flavor!). Serve over brown rice, quinoa, or my favorite, sliced
rounds of cooked - but firm - sweet potato.

Next day delight! Leftover stir fry can be gently reheated and then covered in
bone or veggie broth for an instant Immune Star Soup. Add a dollop of miso - I use
chickpea miso, since I can’t have soy - for extra depth of flavor.

PHYTO-FUNCTION : SHIITAKE
This unassuming mushroom is a pharmacological powerhouse for the
immune system. The compounds thought to be responsible for shiitake’s
immune modulating properties are its polysaccharides, of which shiitake
has a unique variety. Overall, lab studies and human studies suggest that
compounds in shiitake increase important cancer-fighting chemicals,
increase apoptosis (programmed cell death) in cancer cells, increase
macrophage and NK cell activation, protect macrophages from oxidative
damage, beneficially modulate T cells and have direct anti-tumor effects.

38 42
PAN-ROASTED MAITAKE WITH CRISPED SAGE

Ingredients
Maitake mushrooms: about 2 small-
ish, fist-sized clusters
1 handful sage leaves
1 small shallot, slivered
1 heaped teaspoon chopped
preserved lemon
About 1+ tablespoon extra virgin olive
oil
Pinch red pepper flakes (optional)
Salt and pepper to taste

Directions
Small heavy pan, preferably a cast iron skillet - I use my 7” cast iron skillet which
works perfectly.

Preheat your oven to 375 degrees.

Sliver your shallot, chop your preserved lemon, wash and dry your sage leaves.

Shake any dirt from the maitake and cut off any super-fibrous bottoms of the
clusters. Rinse briefly and dry with a paper towel.

Roughly chop the maitake. (I leave them in fairly large chunks, up to 1.5 inches
across, since they shrink significantly when cooked.)

Combine all ingredients in cast iron pan and toss in olive oil.

Roast for approximately 20 minutes, and then test one. If they don’t have a
satisfying, meaty texture, cook them for a few more minutes.

Check for salt levels (preserved lemons are naturally salty) and add freshly ground
pepper, if desired.

Serve (carefully) in the hot pan with a green soup or salad. Makes enough for 2
people as a side dish.

The crisped sage and roasted mushrooms are a match made in heaven - the smell is
out-of-this-world.

43 39
 HOW TO CHOOSE A FINE MAITAKE SPECIMEN AT YOUR
LOCAL FARMER’S MARKET, CO-OP, OR WHOLE FOODS?

Maitakes should be meaty and soft, with a little backbone, and never
slimy or moist. They should have a fresh odor of nothing much - any “off”
smell is a sign of breakdown. Mushrooms themselves are not molds (and
are suitable for candida diets), but poorly stored or old ones can certainly
grow and harbor molds. Skip them if they don’t look or smell perfect.
They’re not worth your hard-earned money!

AUTUMN TREATS - STAY NOURISHED

EASY-AS-PIE BAKED APPLE WITH CASHEW BUTTER &
CINNAMON

Ingredients
2 Gala apples (or other crisp varietal)
Cinnamon
½-1 tablespoon cashew butter

Directions
To prepare snacks for the week, cut 2 gala apples
(or other crisp varietal) in half. With the tip of a
sharp knife, core out the seeds.

Sprinkle with cinnamon and bake at 350 degrees until apples are just soft and
fragrant, about 15 minutes.

Spread cashew butter on one or two halves, sprinkle a little more cinnamon, and
enjoy! Store the remaining apple in the fridge -- add cashew butter when ready to
eat.

44
SWEET POTATO-NUT BUTTER ROUNDS

Ingredients
1 baked sweet potato
Almond butter
Organic pumpkin pie spice

Directions
Slice an already baked, firm (not mushy!) sweet potato into 1.5
inch rounds. Place 2-3 rounds on a plate and wrap the rest up
and refrigerate for the next snack.

Top each round with 1/2 tablespoon almond butter and sprinkle
with organic pumpkin pie spice.

This snack may not look like much but it tastes like DELICIOUS PIE IN
YOUR MOUTH. And I assure you it is the easiest pie you’ll ever make.

RADICAL IMMUNE ENERGY BALLS

Eat your medicine

These tasty herbal treats are perfect mid-morning and early afternoon pick-me-
ups - the times you might be crashing/craving/irritable and tempted to reach for a
sugar-y, immune-suppressing snack. Boost your system with medicinal mushrooms
and herbal immune tonics instead!

Full of healthy fats, fiber, and protein these superfood balls will keep you fueled
without the down slope on the other side. Eat 1-2 per day.

Ingredients
6 ounces almond butter, and/or another nut/seed butter
1/3 cup Radical Immune Powder
2 tablespoon raw local honey or molasses (or to taste)*
2 tablespoon organic cacao powder + extra for dusting (optional)
2 dates, pits removed
1/2 teaspoon vanilla
1/4 cup shredded coconut

45 41
Directions
Blend all ingredients, except coconut, in a food processor, adjusting ratios to form a
thick, but workable paste.

Roll into 3/4 inch balls. Roll balls in raw cacao and shredded coconut. Store in a
closed container in the refrigerator or freezer.

You can riff on the recipe endlessly, and easily double the recipe, as these store well.
The bittersweet Radical Immune Powder blends beautifully with chai spices, turmeric,
maca powder, coconut butter or coconut oil, tahini….you name it.

*For a sugar-free version, omit dates and honey/molasses, increase the

vanilla, and consider a couple of drops of organic liquid stevia.

OUTRAGEOUS NO-SUGAR HOT COCOA

Ingredients
1 cup water
1/4 cup full fat organic coconut milk
A scant 1/4 cup grass fed Collagen Hydrolysate powder
2 heaping teaspoons of organic cocoa (more or less to taste)
Pinch of Himalayan sea salt
1 dropper organic stevia liquid
1/8 teaspoon vanilla powder or extract
Optional: Cinnamon (to taste)
Optional: brewed Reishi Roast
Optional: 1-2 teaspoons Radical Immune Powder

Directions
Place water in saucepan on high heat.

Add all ingredients to warming water

- except coconut milk - and mix in
thoroughly with a whisk or fork.

Bring mixture just short of boil and add

coconut milk and remove from heat.

Variations: Switch up your recipe for flavor by

sprinkling with cinnamon. Up the medicinal
ante by adding left over Reishi Roast brew
or 1-2 teaspoons of Radical Immune Powder.

46
FIRE CIDER

If you’ve never tasted fire cider before, you’re in for a

treat. This zesty, delicious vinegar preparation straddles
the line between food and medicine, and has been used
for centuries by grandmothers and traditional herbalists
alike to ward off contagion, break up congestion, open the
airways, thin secretions, enhance circulation, and stimulate
digestion. And making it is FUN - it feels like a good dose
of kitchen magic. Fire cider is the antidote to all things cold,
damp, and stagnant.

While there is no set recipe for FC, there are a few

generally agreed upon ingredients: garlic, onion, ginger, hot
peppers, horseradish, apple cider vinegar, and raw honey
(if this sounds like a good Bloody Mary additive, well, you’re
right!). That said, there are endless permutations of this
acetum (medicinal vinegar preparation), and you can adjust
ingredients based on palate and desired effect.

For example, do you need help raising core body temperature, so your body can
better fight viral incursion? Add more ginger and cayenne. Extra thick congestion?
Horseradish goes a long way here. Or a tendency towards secondary bacterial
infection of the lungs or sinuses after a cold? Beef up the garlic and turmeric.

A few ground rules:

• If you don’t like or don’t tolerate an ingredient, leave it out!
• The recipe can be adjusted for heat and sweet.
• If you can’t find a fresh ingredient, use dried or if need be, omit.
• All ingredients preferably should be organic, but citrus peel has to be!
• You really do need to use apple cider vinegar - it is the least “industrial” of
common vinegars and carries its own health benefits.
• Local, raw honey is preferred, as it confers its medicinal properties.
Ingredients (based on a quart-sized jar)
10 garlic cloves, roughly chopped
1 small-medium onion, chopped into 1/2-1 inch pieces
1/2 cup grated horseradish root
1/4 cup grated fresh ginger (dried ginger is significantly hotter than fresh;
use 1-2 tsps if fresh is unavailable)
1-2 tablespoon(s) grated turmeric (or 1-3 teaspoon(s) dried)
Zest and juice of 1-2 lemon(s) (you can also just sliver them!)
1 jalapeño or serrano chile, slivered and seeds removed
1/2 teaspoon cayenne pepper (you may want to know your cayenne -
certain varieties run VERY hot)
Apple cider vinegar (I use Bragg’s)
Local, raw honey
47
Directions
Pack all ingredients in the quart jar, and cover with vinegar. All vegetable/herb
material should be submerged. If it’s not, try using a fermentation weight, or remove
some onion.

Cap with a plastic mason jar lid, or use wax/parchment paper between the metal lid
and the jar. Shake well.

Store in a cool, dry place (no need to refrigerate) for 4 weeks, shaking frequently
(daily is best!).

Strain, squeezing the macerating vegetables/herbs in a cheesecloth to get the best

extraction.

Whisk in 1/2 cup raw honey, taste, and add more honey by the tablespoon until you
reach your desired sweet/tart/hot ratio.

Other possible additions:

• Rosemary
• Thyme
• Sage
• Peppercorns
• Hyssop
• Fennel seed
• Star anise

Uses
Take 1-2 tablespoons every few hours when illness threatens... this stuff
will get you sweating and secreting so your body can do its best to fight
infection. Get into a hot bath, wrap up, and let yourself rest!

Sprinkle on vegetables, in salads, or as a marinating vinegar for meats.

Add to Hot & Sour Sore Throat Soup to boost its immune-enhancing
potential.

PHYTO-FUNCTION
Garlic contains dozens of potently anti-microbial, anti-viral, and immune-stimulating
compounds, and along with its cousin onion, contains anti-inflammatory mucus-
thinning sulfur compounds that have an affinity for the respiratory tract (garlic/onion
breath, anyone?). Horseradish is a traditional congestion remedy, and blows open
mucky sinuses while thinning secretions. Ginger supports circulation and healthy fever
response at the beginning stages of a cold or flu. By raising our core body temperature
with ginger and hot peppers, we increase the activity of macrophages and hasten our
body’s production of infection-fighting antibodies. Lemon, honey and turmeric provide
soothing relief for swollen, sore throats.
48
LILY’S DIVINE GOLDEN MILK

Turmeric is a root that has been used for thousands

of years by many cultures for its potent anti-oxidant
and anti-inflammatory properties. Golden Milk is a
great way to get the benefits of Turmeric daily. This
comforting beverage has the power to help fight off
cold & flu!

STEP 1: WHIP UP A BATCH

OF LILY’S DIVINE GOLDEN
TURMERIC PASTE

Ingredients
1/2 cup organic turmeric powder
1 cup filtered water, plus additional 1/2 cup water for later use
1/4 cup raw honey (optional)
1/2 cup organic virgin coconut oil
1/2 - 1 teaspoon organic black pepper
1-2 teaspoon(s) combined spices: nutmeg, garam masala, cinnamon,
cardamom - to taste
A pinch of pink Himalayan salt
All measures are approximate. Adjust amounts all for desired consistency.

Directions
Whisk water and turmeric together, and bring to a simmer. Continue whisking as
you adjust water amount for desired thickness.

Add black pepper, other spices and salt. Continue whisking for 4-5 minutes.

Add coconut oil and whisk until fully combined. Turn off heat. While cooling, add the
raw honey and blend thoroughly.

While still runny, pour into clean jars and refrigerate. Turmeric is powerfully anti-
microbial (as are most of the ingredients). This should last many weeks in the fridge,
especially if you dip in with clean spoon each time.

STEP 2: MAKE YOUR OWN NUT MILK – HERE’S A

CASHEW VERSION. For more homemade nut milk recipes visit our
blog.

Ingredients
2 cups raw (preferably organic) cashews
4-6 cups filtered water (less water yields a thicker, creamier milk)
1/2 - 1 teaspoon vanilla extract (or, 1/2 of a vanilla bean)
Pinch of pink Himalayan salt
49
Directions
Soak cashews in water overnight (or 6-8 hours). Strain and rinse.

Add cashews, water, vanilla and salt to a blender or Vitamix. Blend on high until all
chunks are gone and consistency is uniform.

STEP 3: BLEND YOUR DIVINE TURMERIC PASTE INTO

YOUR NUT MILK AND VOILA – GOLDEN MILK!

SAGE-GARLIC HONEY

Honey: More than just a sweet treat.

In its raw, unheated/unpasteurized
form, you may be shocked at the
plethora of heavy hitting health
benefits honey possesses.

Here’s a quick look at just part of its

impressive medicinal resume.

Raw honey…
Has broad-spectrum antimicrobial properties (due in part to enzymatic production
of hydrogen peroxide), against terrifying microorganisms such as resistant staph, and
run-of-the-mill E. coli, H. Pylori, and Salmonella. It works especially well topically—
which makes it great for anywhere honey can come in direct contact with: think facial
skin care for rosacea and acne, skin infections, sore throats, and upper GI infections.

Accelerates wound healing topically, with promise for stomach ulcers.

Is used worldwide in hospital burn units to keep 2nd and 3rd degree burns moist and
germ-free, and speed healing.

Unlike conventional antibiotics, does not engender resistance.

Contains minute amounts of pollens and reduces seasonal allergies in some regular
consumers of local varieties.

Is rich in flavonoids and phenolic acids, which act as potent antioxidants, and support
healthy inflammatory tone and collagen formation.

Medicinal Honeys
Combining honey with herbs is an ancient practice that ups the medicinal ante (and
makes bitter medicines more palatable!). Honey is also a good solvent for certain
plant constituents, and helps to preserve herbs.

46
50
Garlic and honey form a particularly intriguing combination; while you might not
think it a winning one, honey takes the edge off raw garlic and buffers its intense
flavor, as well as its effects on sensitive stomachs.

Garlic packs its own antimicrobial/antiviral punch, and is an immune and circulatory
stimulant. You are already acutely aware that garlic’s constituents penetrate
throughout the respiratory tract (garlic breath, anyone?), where they help to thin
mucus and fight infection. Its volatile sulfur compounds render it energetically
heating, which can help your system mount its defenses at the onset of a cold or
flu, or during a damp, lingering sickness marked by abundant clear/white/greenish
phlegm.

Sage is a classic herb for sore throat—and has one of the longest records of medicinal
use. It is rich in flavonoids, essential oils, and potently anti-inflammatory rosmarinic
acid.

Ingredients
2-3 heads of organic garlic, peeled and sliced
3 tablespoons chopped dried sage leaves
1 cup raw, preferably local, honey
Clean jar

Directions
Mix sage and chopped garlic together, and add to jar.
Cover with honey, and stir to remove air bubbles.
Store in a dry, cool place (do not refrigerate).
Take 1 spoonful as needed as a daily immune tonic, for sore throats, or at the onset
of a cold/flu.
This can be strained after it becomes runny. If you think you’ll use it up within the
season, you can leave the garlic and sage in the honey.

The quick and dirty version:

Place a chopped garlic clove in a spoonful of honey and swallow. Follow up
with a piping hot cup of sage tea.

*Though your baby probably wouldn’t touch this with a 10-foot pole, do
keep in mind that the safe age for honey consumption begins at 1 year.
Earlier than that and your baby could be at risk for infant botulism. Avoid
if you have allergies to bee products.

47
51
REIMAGINE COFFEE
SIP ON SHROOMS!
Over time, many of us have developed a –
dare we say – less than healthy relationship
with our Joe. Beyond the restlessness, anxiety,
nervousness, and insomnia which we’re willing
to overlook for that zip of energy, we are in the
long-run burning out our adrenals and thus
sabotaging our body’s inherent ability to deal
with stress overtime. Coffee is, unfortunately,
also a major source of aflatoxin—that
hepatotoxic substance secreted by a mold
that we generally associate with peanuts. And,
unless you’re drinking organic coffee, you’re
also getting exposed to a frightening array of
pesticides.

If you’ve read through this guide, you’ll have

noticed that dairy, gluten, coffee, sugar and alcohol are all excluded from our plans.
No, we’re not masochists. The idea is to simply stay away from foods that commonly
cause digestive distress and inflammation, and to get your body off the stimulant/
sedative cycle – coffee in the morning, simple carbs in the afternoon, and an
evening alcohol dose to “come down.” Many of us started on this circuit so early in
life, that we’ve lost touch with (and in some cases depleted) our body’s true energy
cycle.

Rather than going cold-turkey (which you are more than welcome to try), I suggest
a slow wean. This can be cutting down the number of cups per day and reducing
your serving size or reimagining your brew – using this as your opportunity to
enhance your ritual by adding in or replacing your traditional beans with even more
health-supportive herbs and superfoods, and by upgrading the quality of the coffee
you use in the first place. Bulletproof coffee tests for aflatoxins, while Sonoma
County’s own Taylor Maid provides a beautiful array organic, fair trade roasts.

52
JAVA BOOSTERS & REPLACEMENTS

GREEN TEA: Make the switch. You’ll receive a gentler dose of caffeine while
exposing your cells to the anti-cancer, anti-inflammatory and antioxidant benefits
of this little leaf.

NUT MILKS: Strip your cup down to a plain coffee – no syrups or creamers
(especially those that suspiciously forgo refrigeration) – and stream in a nut milk
of your choice. Pure almond and coconut milks offer a decadent creaminess plus
an added boost of protein and healthy fats to help sustain stable energy levels
throughout the day. Learn how to make your own almond milk by visiting our blog!

REISHI ROAST: Reishi Roast is a brewable blend of antioxidant herbs, medicinal

mushrooms and superfoods that allows you to upgrade or replace your coffee.
This robust and roasty mocha-colored beverage is reminiscent of coffee but is
completely caffeine free. Powerhouse herbs like reishi & chaga mushrooms, chicory,
dandelion root, milk thistle and milky oats provide deeply penetrating support to
your liver, adrenals and immune system.

As a coffee replacement, brew 1 tablespoon of this stuff with 8 ounces of boiling

water. Enjoy straight or mixed with your favorite milk such as coconut, almond
or hemp for a super-healthy latte. For a slow wean, brew up some Reishi Roast
and add a small amount to your coffee to get acquainted with its flavor. Gradually
increase the Reishi Roast to coffee ratio until you’re ready to ditch the java.

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The Seasonal Guide is brought to you
by Farmacopia, a unique integrative
health clinic and herbal apothecary in
Northern California. Owned & operated
by real herbalists and complementary
medicine practitioners, Farmacopia is
your complete wellness resource.

Learn more at www.farmacopia.net

(800) 896-1484 | Santa Rosa, CA