All posts by Suzana Vukcevic

Natural Health Advocate. My wish is to make more people aware of unconventional, natural and less known ways to deal with the health challenges or simply live healthier.
Essential Oils, Flu and Cold Remedies, Natural Remedies & Cures

Potent Anti-viral Foods, Essential Oils & Supplements to Prevent and Treat Flu. Natural Flu Remedies.

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There are currently no studies on the NEW Coronavirus (2019-nCoV), so let’s see how to prevent and treat influenza viruses in general.

Most of the herbs and compounds mentioned below have shown to be effective in cases of Influenza, Swine Flu, Bird Flu and SARS (severe acute respiratory syndrome also caused by a coronavirus).

BOOST YOUR IMMUNE SYSTEM NATURALLY

An excellent way to strengthen your immune system over time is to expand our diet by eating some non-processed, high quality, real food. Naturally you should work on increasing the intake of food containing immune-boosting and anti-viral ingredients. Many dishes, for example in Indian cuisine, are packed with anti-viral ingredients. Think of curry – an amount of anti-viral ingredients in a dish is amazing: garlic, onion, ginger, turmeric, cinnamon, black and white peppercorns, cloves, cinnamon, black and white cumin seeds, black, brown, and green cardamom pods!

Special attention should be paid to the basics

  • Vitamin D. Vitamin D is crucial, without it we are easily exposed to all sorts of diseases (read more). In months where there is not enough sun Vitamin D supplementation may be needed.
  • Zinc. Zinc supports the immune function and protects respiratory function. The best way to go about making sure you are not deficient in zinc is by eating zinc and selenium rich foods like good quality fish and organic meat, spinach, pumpkin, nuts and seeds.

5 STRATEGIES TO CREATE AN AGREGATE PROTECTION AGAINST FLU VIRUSES

1. INCREASE INTAKE OF TOP ANTI-VIRAL SUPERFOODS

2. TAKE SOME OF THE MOST POTENT ANTI-VIRAL & ANTI-BACTERIAL SUPPLEMENTS

3. CONSIDER SOME OF TOP ANTI-VIRAL ESSENTIAL OILS

4. DRINK ANTI-VIRAL TEAS

5. PROTECT YOURSELF IN VIRUS-FRIENDLY AREAS LIKE AIRPLANES, BUSES, TRAMS etc.

Let’s discuss these strategies in more detail. You will notice certain repetitions: plants listed sometimes as  food and as essential oil – that because some of the ingredients exhibit different properties depending if they are used fresh, dried, extracted in essential oils or concentrated or made into a tincture. E.g. drinking peppermint tea is probably sufficient to aid digestion but won’t do much to relieve the headache or the fever. On the other hand, rubbing peppermint essential oil on your skin may instantly relieve both the fever and the headache. That’s why using the same herbs in different forms is sometimes necessary especially when we want to create the different layers of protection.

Anti-Viral Foods, Supplements, Essential Oils1. INCREASE INTAKE OF TOP ANTI-VIRAL SUPERFOODS

Creating aggregate protection against flu and other viruses should be using different mechanisms. For example, drinking some anti-viral teas may help a little, however drinking teas and juicing AND eating high quality food packed with anti-viral ingredients AND inhaling some anti-viral essential oils AND taking some immune-boosting supplements – well, that’s going to give far better results.

The top anti-viral foods that exhibit strong anti-viral properties and should be consumed in abundance:

  1. FRESH HERBS & SPICES. Some of these you can grow even in your window garden and incorporate fresh as part of your dishes, otherwise if you don’t have access to fresh plants you can use them as spices. All of them exhibit strong anti-bacterial and anti-viral properties.
    BASIL OREGANO CINNAMON
    SAGE THYME PAPRIKA
    ROSEMARRY TURMERIC CHILI
    PEPPERMINT CUMIN CAYENNE PEPPER 
  2. GINGER. Ginger is potent anti-viral and anti-bacterial. It works by stimulating the respiratory cells to secrete an anti-viral protein. Ginger also inhibits mucous production and helps clear up congestion.
  3. GARLIC. Garlic destroys various viruses that cause respiratory infections and influenza. Read more Garlic- Nature’s Little Miracle.  Incorporate garlic in as many dishes as you can. Guacamole, Tzatziki, Dandelion Pesto, garlic sauces (mojo rojo), Salsa etc are some of the ideas for creating raw, garlic-rich and delicious dishes.
  4. SHIITAKE MUSHROOMS have a strong anti-viral effect which is believed to be caused by the interferon compound found in the mushroom. Interferon, created in vertebrates as a reaction to viruses, help to inhibit the replication of viruses and boost the immune system of the consumer.
  5. BLACK CUMIN (Nigella sativa) Seed Oil. Known also as ‘The Remedy For Everything But Death’. Because it has a spicy, nutty flavor, black cumin can be sprinkled whole or ground up on food, and the oil can also be used on salads and other dishes.
  6. CRANBERRIES.  Often a popular part of holiday celebrations, are full of antioxidants and also have strong anti-viral properties.
  7. LEMON. Effective against multiple bacterial strains also anti-viral but not as strong. Because of its many other virtues e.g. strong purifier that rapidly remove toxins from the body, lemons do deserve to be listed here. Best to use fresh, whole organic lemons.

2. TAKE SOME OF THE MOST POTENT ANTI-VIRAL & ANTI-BACTERIAL SUPPLEMENTS

Anti-Viral Foods, Supplements, Essential OilsMost of the supplements  mentioned can be found in the health stores in form of capsules (extracts) or tinctures. Typically, the tinctures (especially if you make them at home) have a very long shelf time.

Quality does matter; look for the high quality supplements and tinctures made from organically grown plants.

  1. ECHINACEA contains compounds with some amazing anti-viral,  immune supporting and white cells boosting properties.
  2. LICORICE ROOT is a powerful anti-viral shown to kill SARS and other lethal viruses.
  3. BLACK ELDERBERRY (SAMBUCUS) is another strong and proven anti-viral typically available commercially as the syrup or sold as extract in capsules.
  4. CAT’S CLOW (Una de Gato) is used traditionally in Peruvian medicine for the treatment of a wide range of health problems. Cat’s Clow exhibited anti-viral properties when tested against two RNA viruses, vesicular stomatitis virus and rhinovirus 1B.
  5. SAGE. The Romans held this herb in highest regard and considered it to be the “savior of mankind”. Sage has also shown anti-viral activity against influenza virus.
  6. ASTRAGALUS has been shown to boost the immune system and inhibit certain viruses, such as the Cocksackie B. It enjoys a long history of preventing and treating colds and various other respiratory-related conditions. Astragalus, typically sold as a tincture should be taken preventatively.
  7. OLIVE TREE LEAVES. The leaves from olive tree contain elenoic acid that has been identified as a potent inhibitor of a wide range of viruses. To make the medicine, gather the leaves from the trees, add them to a large container of water and boil it into a concentrate. Drink or use topically.
  8. LOMATIUM DISSECTUM.  A “perfect” anti-influenza herb because its anti-viral action is combined with a respiratory relief that is especially useful with secondary infections caused by strains of influenza. Best to buy as the tincture, if you don’t have an access to the fresh herb.
  9. GRAPEFRUIT SEED EXTRACT. Grapefruit seed extract is effective against more than 800 bacterial and viral strains, 100 strains of fungus, as well as a large number of single-cell and multi-celled parasites.
  10. YARROW. Yarrow has been known for ages and especially during the wars for its amazing ability of stopping the bleeding. Besides, yarrow helps in relieving influence symptoms and it is a strong anti-bacterial. If you think of Ebola caused internal bleedings, yarrow might maybe have a role? Yarrow most likely grows in the closest park – why not pick some and make your own tincture?

3. CONSIDER SOME OF TOP ANTI-VIRAL ESSENTIAL OILS

Essential oils are highly concentrated plant constituents and some people call them “the soul of the plant”.

Most essential oils have strong antibacterial, antifungal, and anti-viral properties which makes them the excellent “tool” to provide a dual-protective effect: by increasing the strength and efficiency of our immune response AND by limiting the ability of viruses to replicate. You can also add these essential oils in your tea (lemon balm, citron etc). Or in your bath. Or use it during an aromatherapy massage.

Another way is through making gargles and mouthwashes for oral and sinus protection e.g. Comfrey root or Eucalyptus gargle and mouth wash are quite efficient.

Beside topical application which is the preferred way (oils are rapidly absorbed in the bloodstream) another great way of using essential oils especially to protect your respiratory system and sinus lining is through using the steam to inhale vapors at safe levels (use a low potency). Put of couple of drops in boiling water and inhale the steam.

Note that essential oils made from conventionally grown (non-organic) crops typically retain high levels of pesticides and may not exhibit the expected  medicinal properties.  Therefore, when possible, opt for the organic essential oils.

Top 15 essential oils with strongest anti-viral/anti-bacterial properties

    1. LEMON BALM (Melissa officinalis) is one of the most powerful of the anti-viral essential oils, boosts the immune system and interferes with viral replication.
    2. OREGANO. Broad spectrum anti-viral with a long history of being used during plagues and pandemics.
    3. THYME. Broad spectrum anti-viral with a long history of being used during pandemics.
    4. CINNAMON (Ceylon Cinnamon). Extremely powerful. Broad spectrum anti-viral with a long history of being used during plagues and pandemics.
    5. CLOVE oil is one of the most powerful anti-viral, antibacterial, anti-tumorous, antiseptic oils.
    6. RAVENSARA is strong anti-viral oil which has been used to support healing from influenza, and is also an excellent nerve tonic. Ravensara oil is said to work effectively against acute cases of the flu, both through its anti-viral effects and its uplifting of mood and energy levels.
    7. RAVINTSARA (Cinnamomum camphora) has strong anti-infectious, antiseptic, anti-viral, antibacterial, antispasmodic, analgesic, carminative, expectorant and immune stimulant properties.
    8. HYSSOP decumbens is a very potent broad spectrum anti-viral essential oil, excellent for infection of lower respiratory tract.
    9. EUCALYPTUS radiata is a potent anti-viral essential oil that stimulates the immune system enhance the activity of the white blood cells. Excellent for colds, flu, infections of the respiratory system, including bronchial infections and pneumonia.
    10. FRANKINCENSE. Considered by some aroma-therapists to be the strongest immune-stimulant essential oil.
    11. PEPPERMINT is efficient against enveloped viruses (influenza (flu) viruses are enveloped viruses).
    12. ROSEMARY is another antiviral oils that has proven to be effective with ‘naked’ viruses.
    13. BLACK PEPPER.  Antispasmodic, antibacterial, anti-viral.  Black pepper essential oil is high in aldehydes which makes it a powerful anti-viral essential oil.
    14. CASSIA. Cassia is in the cinnamon family and has anti-infectious, antibacterial, anti-viral properties.
    15. BAY LAUREL. Found specifically to be active against the virus causing SARS.

Other essential oils that have anti-viral properties and can prevent or provide the flu relief:  Aspic Lavender, Tea Tree, Basil, Coriander, Geranium, Marjoram, Naiouli, Palmarosa, Petitgrain, Rose Otto, Sage, Spearmint, Lemon, Goldenseal.

4. DRINK ANTI-VIRAL TEAS

Top anti-viral foods, essential oils and supplements Drinking a lot of tea is another great strategy in creating layers of protection against the viruses. You can make your own anti-viral teas or liquid decoctions (raw plants prepared in form of a tea).

Green tea for example contains a group of flavonoids which appear to inhibit viral infections and also act by blocking the viral viruses to replicate.

Make your own “Super Anti-Flu Tea” using a combination (subset) of the proven anti-viral and anti-flu tea or tea ingredients.

Anti-Viral Teas
Green tea Echinacea
Licorice root Sage
Cat’s Claw Garlic
Clove Ginger
Cinnamon Comfrey

Note: Some of these have strong flavors so it may take a while to experiment and see what combination works well. Typically adding honey and lemon helps improving the taste. Here are some of the ideas Garlic Tea  or Ginger Lemon Tea.

5.   PROTECT YOURSELF IN VIRUS-FRIENDLY AREAS LIKE AIRPLANES, BUSES, TRAMS etc.

You may consider applying a layer of extra protection on your face by using some powerful anti-viral essential oils like Lemon balm, Tea tree, Clove etc.

You can put couple of drops in your facial cream or in a career oil (my preference is coconut oil) and apply on the face and especially around the nose and ears to create a layer of protection in order to stop the viruses from penetrating.

CAUTION

Consult your health care practitioner before using any essential oils or supplements especially if you are pregnant, nursing or sick.

IMG_1402Wishing you a healthy,  flu-free season!

Quick Healthy Recipes

Delicious Spicy Pumpkin Soup. Great For Weight Loss.

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Spicy Pumpkin Soup RecipeSpicy Pumpkin Soup. Simple and delicious. Great for those who want to lose weight.

Many people know that pumpkin is extremely rich in vitamins such as A, C and vitamin-E that’s why it can help greatly in keeping our eyesight sharp.

What’s a little less known is that the pumpkin can keep us  feeling full for longer on fewer calories. 100 g provides only 26 calories and contains no saturated fats or cholesterol.  This is why the pumpkin is recommended as part of many weight loss programs.

I recently experimented with a new way of making the pumpkin soup and we all loved it, so I am sharing the recipe.

Spicy Pumpkin Soup Recipe

Preparation and cooking time

  • 40 minutes.
  • Serves 4.

Ingredients

  • 4 cups of pumpkin (around 600-700grams)
  • 1 tbs of coconut oil
  • 2 onions
  • some ginger
  • 5-6 garlic cloves
  • 2 cups (400-500ml) of coconut milk
  • 3 cups of water
  • Thyme, salt, pepper
  • 1 tsp of chili powder or fresh chili pepper
  • Coriander

Steps

  1. Heat the coconut oil, add chopped onion, garlic and ginger and cook on low heat for few minutes.
  2. Add the pumpkin peeled (or not) and cut in cubes. Simmer for another few minutes.
  3. Add the unsweetened coconut milk, water and thyme and simmer for another 20-25 minutes.
  4. Add the salt, pepper and chili.
  5. Puree the soup using a blender or stick blender.
  6. Add freshly chopped coriander.

Enjoy!

"The Brand New Me" DETOX PROTOCOL, Detox, Say No To Toxins

“THE BRAND NEW ME” Detox Protocol

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aIMG_1248“THE BRAND NEW ME” DETOX PROTOCOL WITH COMPLETE INSTRUCTIONS

I made this detox plan recently for my daughter and we have done it together for 5 days (you can do it anywhere from 1 to 7 days). I do recognize that the detox is highly controversial so I am simply sharing our experiences. The detox protocols that involve only juicing seemed too bland and difficult for her to follow so I had to think of something that contains more variety and somewhat “resembles” to regular eating day, but at the same time stick to the most of the serious detox protocol requirements (I don’t believe in quick 1 day detox programs that begin on the first and end on the same day). The “BRAND NEW ME” detox protocol is targeting the full “reset” of the digestive system, bowel/liver and colon cleanse and light heavy-metal cleanse. I used some inspiration from different detox protocols I have read about and tried over years and fine-tuned it to suit some of our particular needs. The fruits, vegetables, supplements etc. used in this program are all carefully chosen to provide the maximum nutrition whilst achieving the detox goals. The protocol involves 1) Preparation phase, 2) Actual Detox (1 to 7 day) and 3) Maintenance phase. The protocol is based on consuming juices and vegetable broth mainly, NO solid food is allowed. Whilst this protocol is not meant for losing weight, you will, as a bonus 🙂 naturally lose some, typically a kg a day. Plus you will enjoy your brand new radiant look in the mirror and having much more energy than before.

Caution

Please remember that you should avoid starting any detox regimen when you are sick. In any case it is necessary to consult your healthy practitioner before undertaking any detox program.

1. PREPARATION PHASE

aIMG_0836 (36)Before Doing Any Detox, You Need To Optimize Your Diet.

Many people start a detox after long indulging in an unhealthy diet high in sugar and processed foods, expecting to clean the mess by doing one day of detox, then then continue as usual. It would be great if it is that easy, but it is not as we all know. Decision to do a serious detox for the first time should come along with a firm determination to switch to healthier eating and lifestyle afterwards. It is important to realize that detoxification is a marathon and NOT a sprint and that you should be doing it from time to time each time revising your needs and prolonging it gradually. This is also why the preparation phase for detox matters. And this is why the maintenance phase after the detox, matters even more, as eventually the maintenance phase prolongs and becomes your new lifestyle.

8 STEPS PREPARATION FOR DETOX

At least two weeks, preferably one month before you start the detox program you to need to prepare and optimize your gut function and start cleaning and preparing your detoxification pathways and elimination routes and boost your liver’s detoxification capacity. I list here some suggested steps

  1. aIMG_0619Significantly increase the intake of vegetables and fruits. Best to start juicing if not already done. Consume at least one big glass of juice a day to get used to the detox and hopefully continue this practice after the detox and beyond.  You would need a good mid-priced juicer, I have a Samson and very pleased with it.
  2. Eliminate the inflammatory and allergenic foods: dairy, sugars (especially HFCS), gluten, corn, processed and packaged foods, fast foods, most glutinous starch and grain. Gradually step back and stop your caffeine intake before the detox begins. Your diet should be low in carbohydrates, moderate-to-low in protein, and high in beneficial fats (olive oil, flax oil, coconut oil, avocado, ghee, raw butter).
  3. Boost your glutathione by consuming
    • High quality whey protein, from the “clean” milk of organically raised cows
    • Sulfur-containing foods such as broccoli, collards, kale, daikon radish, garlic, onions – raw or fermented
  4. Take vitamins B9 (folate) B12 and B6 best through the food or alternatively buy a high quality and natural supplement
  5. To they help your body detoxify metals, eat food rich in zinc and selenium like good quality fish/meat, spinach, pumpkin, nuts and seeds.
  6.  Start introducing the heavy metal binders. A good binder for heavy metals is chlorella. Please start slowly, using cilantro/coriander first (around 400 mg) and work up chlorella slowly and gradually. Other binders you may use are clay/zeolites.
  7. Infuse your digestive tract with beneficial bacteria – by either taking a good probiotic supplement or even better by consuming plenty of fermented vegetables
  8. Optimize your body’s elimination routes by
    • Drinking a lot of fluids (pure water) to kick-start the detox
    • Taking additional fiber (link) to support frequent bowel movement
    • Going to (infrared) sauna is also great, as your tissues get heated deep, which enhances your metabolic processes, circulation and oxygenates tissues.

PREPARATIONS FOR the BIG DAY (1st DAY OF DETOX)

  1. IMG_1322Carefully review the entire detox protocol and get all what you need on time. I enclose the list of all recipes, shopping list along with supplements and list of things you will need HERE.
  2. In case you don’t have access to fresh wheat grass, 6 days before the detox, you should start growing your own wheat grass so it is ready for consumption during the detox.
  3. You will be drinking around 3+liters of liquids during the detox.
  4. During the detox salt is not allowed, but feel free to add spices such as pepper, fresh mint, basil, oregano, chives, or thyme.
  5. Remember to soak almonds overnight, the night before.
  6. Plan your exercise carefully. Exercise that produces perspiration, saunas, and steam baths, all is good. At minimum, it is required to participate in mild to moderate exercise, committing to at least 30 minutes of moderate cardio each day, such as walking, jogging or swimming.

LIST OF SUPPLEMENTS REQUIRED

Chlorella

Probiotic

Vitamin C

Vitamin B Complex (B9/12/6)

Curcuma

Omega 3

Fiber ‘Organic Psyllium Whole Husk 340g’ by Organic India

Whey Protein

Zeolite (optional)

If you live in the US you can find most of the supplements I recommend here. For UK and EU the link is here.

2. DAILY DETOX REGIMEN

The detox daily routine will involve quite some preparation time for juices and broth. You will see what works best for you, for example I like to prepare juices and broth during the morning. Here is the list of things that you can prepare in the morning.

    • Prepare your Juice No. 1,  You’ll need around 1.5 liters of juice no.1 for the day. Wash well all veggies and fruits, don’t peel. Store them in the refrigerator in glass containers for one day.
    • Prepare your lemon water and/or ginger/lemon tea for the day. Fresh, pure filtered water should always be at hand.
    • Prepare your vegetable broth for the day. You’ll need around 1 liter of broth. Best to start preparing it after taking a first juice in the morning.
    • The rest of juices, teas, “deserts” you need to prepare during the day.
Morning  Afternoon  Dinner Before going to bed
  • Start each day off by Ginger Lemon Tea* or lemon water (big glass of warm water with juice of half a lemon).
  • Take a teaspoon of coconut oil (or a tablespoon if you are used to it).
  • Take a 0.5l of Juice No. 1 Miracle Drink*.
  • Take your fiber.
  • Go for a 30 min. walk.
  • Snack 🙂 Juice No. 2: Citrus Tonic*
  • Vegetable broth* (0.5l).
  • A big glass (0.5l) of Juice No. 1: Miracle Drink*.
  • Wheatgrass shot (start with 30ml).
  • Moderate exercise or walk 20-30 minutes.
  • Enema time (only on the first day).
  • Vegetable broth (0.5l).
  • A big glass (0.5l) of Juice No. 1 Miracle Drink*.
  • Snack: 1 cup of Vanilla/Cinnamon Almond Milk* or Coconut Chia Pudding*.
  • Take a detox bath*.
  • Drink a soothing chamomile tea.
  • Take supplements each night before bedtime with a full glass of water.
  • Make sure you get ENOUGH restful sleep!
*All “BRAND NEW ME” Detox Protocol recipes and shopping list can be found here.

Manage Cravings  

  • The first two days are typically the hardest. For me the first day was hard and I was obsessed with what I am going to “eat” (drink) next. Somewhere around 6 p.m. suddenly the hunger was gone and never fully returned in the following 4 days.
  • For my daughter first two days were hardest and the rest went better, but not totally smooth, and we had to manage end-of-day cravings.

IMG_1193Few ideas to manage food cravings

  • Carrot/Apple Juice freshly pressed. 3-4 large carrots, 1 granny smith apple, cored, don’t peel
  • Orange juice (press two oranges)
  • If you really, really need it you can make a smoothie of half banana with some other fruit like apricots, blueberry, mango etc. etc. add some pure coconut water or unsweetened, pure coconut milk.
  • Alternatively take another cup of almond milk.
  • Alternatively you eat another coconut chia pudding.

3. DAY (S) AFTER DETOX – MAINTENANCE PHASE

No, you can’t just go out and eat a cake  🙂 First few days you should be slowly introducing some solid foods and slowly going back through the similar regimen as described in the preparation phase. Most of the supplements should be continued after the detox, especially chlorella (around 2 months), probiotic, vitamin C and Omega 3. The practice of juicing (a big glass of juice a day) should become a daily practice. Make sure to keep carbohydrates/sugar under control, eat plenty of vegetables and fruits and take care of good quality protein and healthy fats intake. A bunch of healthy  and QUICK recipes for your inspiration can be found in foodinlove’s recipes library here. And if you managed to get here, yes, you are on the right way to longer and healthier life, congrats!

That’s it – and if you decide to try it out would love to hear about your experiences!