Elderberry To The Rescue- How We Fight Off Fall and Winter Germs

mwt-elderberry

What is Elderberry and why it’s a mandatory staple in our house for the fall and winter months?

Elderberry is one of the most common herbs used for seasonal wellness.

Used for colds and flu primarily, they contain: organic pigments, tannin, amino acids, carotenoids, flavonoids, sugar, rutin, viburnic acid,vitaman A and B and a large amount of vitamin C.

They are also mildly laxative, a diuretic, and diaphoretic.

Flavonoids, including quercetin, are believed to account for the therapeutic actions of the elderberry flowers and berries.

According to test tube studies these flavonoids include anthocyanins that are powerful antioxidants and protect cells against damage.

Elderberries also have a really pleasant taste, are safe for kiddos and for pregnant or nursing mamas as well.

Every fall/winter we make a simple elderberry syrup to take daily

1-2TBS/day for prevention, every few hours to treat illness -roughly 1-3 tsp. for kids 2 and up.

((Though with my daughter she received it as young as 1 year.))

elderberry-syrup-recipe

Syrup Ingredients:

 * ⅔- 1 c. of dried elderberries
*3-4 c. water ( some recipes use apple cider instead!)
*2 tbs ginger
*½ tsp black pepper
*1 tsp cinnamon
*1 tbs licorice
*½ tsp. Cloves
*½ tsp nutmeg(optional)

 Place all herbs in a pot.

Add water.

Bring to a boil.

Cover and simmer for 20 minutes.

Turn off heat.

Strain herbs using a mesh strainer and/or cheese cloth.

Combine the liquid with raw honey

(depending on how sweet you like your syrup use 1:1 ratio or ½:1 ratio.

So 1 cup of honey to 1 cup of syrup or 1 c. of honey to 2 c. syrup) or anywhere in between.

Other recipes use closer to 1 c. honey to 3 c. liquid decoction (the boiled liquid from roots/berries).

Stir.

Pour into glass jar or amber bottle.

Store in fridge for a month or so.

Make sure to label with dates for optimal freshness!

We have also loved turning our Elderberry Syrup into Gummy Snacks.

(great as a daily treat, or to munch on when your feeling under the weather)

elderberry-gummies-recipe

Gummy Ingredients:

 * Silicone Molds Or A Glass Pan
( you can cut them into squares once gelled)
*Beef Gelatin Powder
*2 Cups of Liquid

Mix 1 c. of cold syrup with 3 TBS gelatin.

Heat the other cup of syrup and then add to the mixture.

Whisk.

Pour into molds and put in the fridge for an hour or two. Voila!

Should you practice yoga during your period?

A lot of women have this question: Should I practice yoga while I have my period?  Or maybe this thought has never occurred to you!  After all, we live in modern American.  We have tampon commercials that promise us we can ride horses, wear bikinis, and never even notice we have a period.  So why not practice yoga? Why we should stop ignoring and start loving our periods is a blog post for another day (in fact, it’s written right here.)

But let’s assume that you, the wise and enlightened woman you are, want to work with your body and not against it.  Should you practice yoga during your period? And if so, are there certain kinds of practices that are better or worse to do?

“SHE SAID IT DIDN’T MATTER”

One of my clients once told me that her yoga teacher said there were no changes that needed to be made to her practice during her period, and there were no poses that benefitted a healthy cycle or fertility.

Well, Geeta S. Iyengar (daughter of B.K.S. Iyengar – an entire style of yoga) says that’s simply not true. She’s dedicated her career to helping women overcome painful periods, illness connected to cycles and womb health.   She says in her book The Women’s Yoga Book,

“Yoga is meditation in action.  If you organize your practice in response to all phases of your menstrual cycle, it will provide you with the power and comfort of ritual and will add stability to your life by reestablishing your link with nature’s cycles.”

I agree.  So, if we know that there are certain poses to practice during certain times of your cycle, we know that during your period you want to select poses that enhance the energy that’s already happening.

APANA VATA

Apana is the downward flow of elimination that is associated with eliminating anything unwanted from the body, including shedding the uterine lining.  If we want to work with this energy and not aggravate it (and cause symptoms to worsen or appear) we want to choose poses that are:

  • Gentle.
  • Don’t compress the belly, uterus or ovaries.
  • Don’t reverse the blood flow (i.e. inversions).
  • Help reduce swelling, cramping and fatigue.

Some teachers recommend you don’t practice at all during your cycle, and you may find that this rule works well for you.  But if you choose to practice during your cycle choose a home practice so you can tailor your postures to your needs.  Follow these general guidelines:

  • Avoid standing poses – they generate too much heat that’s already being created from menstruation.
  • Avoid twists – they over tax your organs and can cause flooding or clotting of menstrual blood.
  • Try gentle seated bends – they can help reduce swelling.
  • Use seated forward folds (leaving room for belly or gently compressing on belly can bring relief from cramps depending on what feels right in your body.) They quiet the brain and reduce fatigue.
  • Avoid inversions – they reduce that apana vata flow of mala or bodily waste like menstrual blood. Can contribute to problems like heavy bleeding and endometriosis.
  • Reclining poses are wonderful – they help with feelings of pelvic pain and fatigue or headaches.
  • Avoid backbends – they overtax the system.  Gentle supported backbends like an elevated supta bada konasana are exceptions.
  • No seated pranayama- too challenging on nervous system.  Choose gentle breaths in reclining positions.

Jot down how you feel or take note of what poses feel best during your cycle. Click here for my favorite yoga poses for fertility enhancing!

sandra yoga period