Katelyn Pavlovsky 9/6/21 Katelyn Pavlovsky 9/6/21

NORA Pregnancy Tea

NORA Tea is an important part of your Prenatal Care, because it is very nourishing, especially for the Pregnant or Nursing Mama. It stimulates your system to optimal health, optimizes mineral absorption, guards against anemia’s and maximizes the health of the liver, thereby helping to prevent many common pregnancy complaints, or minimize them. In my experience it prevents possible complications during the birth by helping to promote proper contractibility of the uterus, release of the placenta and by doing so it prevents hemorrhage and because of the health of the tissues, it reduces tears and the degree of them. After your baby is born, it will help your milk come in quickly, and the amount of production to stabilize. Also, it will help reduce the amount of time that you have a lochia flow postpartum.

NORA Tea consists of four ingredients: Nettles, Oat Straw, Raspberry Leaf, & Alfalfa. Begin to drink NORA Tea after the 16th week of pregnancy. Try to drink a quart daily, since then it will become a daily habit to prepare the tea. If you find it difficult to drink it daily, it is important to drink it at least 4 times a week, or half the quart daily.

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NORA Tea — A Nourishing Tea for Pregnancy and Lactation

Blend the herbs:

Mix 2 parts (8 oz.) Raspberry Leaf and Nettles to 1 part (4 oz.) Alfalfa and Oat Straw. Mix well and place in a ziplock baggie. A large plastic Rubbermaid type container works well for mixing it. You can also add either Peppermint, Spearmint, Lemon Balm, or Rose Hips (a slightly tangy taste) for flavor. Buy small amounts at a health food store, in order to try them.

Prepare the tea:

(In the Evening) Place a half an inch of herb in the bottom of a quart size canning jar (a handful or two). Experiment with the amount of herb and strength of the taste to find what works for you. But please make sure there is at least approximately 1⁄2 an inch in the jar. Fill the jar to 1⁄2 to 3⁄4 of an inch from the top with boiling water. Stir the herbs down into the water so that they are all wet and mixed in and not floating. Cover the jar with a lid or small plate to retain the essential oils and let sit overnight. In the morning, strain using a small mesh strainer into another canning jar and your “tea” (technically an infusion, a concentrated tea) is now ready. Since this is a highly nutritious drink it is also strongly flavored. Some women love it and cannot get enough of it!! Some tolerate it and others have a difficult time. These suggestions are offered to help you maximize the amount you do drink. Feel free to experiment, so that you are sure to drink it frequently

To use:
Add some of the flavorful herbs listed above to make the flavor more enjoyable.
Add ice.
Add Honey, blackstrap molasses (source of iron), molasses, sorghum, or maple syrup to sweeten.
Blend 50:50 (or desired ratio) with fruit juice.
Add a squeeze of lemon, or lime, especially nice with Lemon Balm.
Cut with water (50:50 or desired ratio) to reduce strength of flavor.
Blend 50:50 (or desired ratio) with another herbal tea.

Please do NOT use artificial sweeteners in this tea.

(My favorite blend includes rosehips and lemon balm, and I like to mix it with lemonade over ice.)

Throughout this post I have linked to my trusted herbal sources for dried bulk herbs. I recommend buying in bulk (8-16oz) for the main herbs considering you will go through a lot of this tea if you drink it throughout your second and third trimesters, and into postpartum… but if you prefer buying in smaller quantities then you can purchase through Rosemary’s Garden. For the flavoring herbs I linked to smaller quantities (about 4 oz per herb).

*Here is a link to some handy large glass storage containers for your bulk herbs and teas.

During the postpartum period, I like to also add echinacea leaf to this mix in order to help ward off infections and mastitis during that sensitive time. During postpartum you should NOT use spearmint/peppermint as they may reduce milk supply.

Herbal info:

Nettles:

Scientific Name: Urtica Dioica

Active Ingredients: Histamine, Tannin, Saponins, AcetylcholineFormic Acid, Sterols, Chlorophyll, Glucoquinine, Serotonin, Iron, & Vitamin A, C, D and K in an easily absorbable form, very high in minerals, including silicon.

Actions: Astringent, diuretic, nutritive, detoxifier, galactagogue, decongestant, hypoglycemic & tonic.

Astringent means it reduces discharges. Galactagogue means it supports the production of breast milk.

Nettles are one of the most widely applicable plants we have. They strengthens and support the whole body. This is one of the most powerful plants we have to deal with allergic rhinitis, or more commonly known as pollen allergy or hay fever. Studies are also showing that it has a broad range anti-inflammatory usage, so is useful with migraines, arthritis, lupus pain etc. It is an extremely nutritive plant, high in vitamins and minerals, particularly iron, silica and potassium, and is showing broad antifungal effects as well. Through its diuretic effect it promotes detoxification and works to prevent bladder infections. It also strengthens the kidneys and adrenals, an important function during pregnancy with their increased work load. The readily assimilated high calcium content helps to diminish muscle pain in all areas of the body during pregnancy including the legs, round ligaments, cervix, back and also during labor as well. With its high Vitamin K content, it also is proactive in preventing excessive bleeding after the birth. Because it strengthens the blood vessels and maintains arterial elasticity it helps prevent hemorrhoids and varicose veins, because of this, it also helps to maintain a normal blood pressure. After the birth, it helps in the production of breast milk making it nutrient rich for the newborn. It has also been said to reduce postpartum hair loss.

Oat Straw:

Scientific Name: Avena Sativa

Active Ingredients: 50% starch, proteins, alkaloids, saponins, flavones, sterols, Vitamin B, silica, & calcium, magnesium, silicon, potassium, & iron.

Actions: Nervine tonic, anti-depressant, nutritive, demulcent, vulnerary.

Demulcent means soothes irritated tissue, and Vulnerary means aids in healing of wounds.

Oats is one of the best remedies for “feeding” the nervous system. It is useful for exhaustion and depression; it strengthens the whole nervous system, making it a preventative and protective herb to enhance your ability to cope with stress.

While being stimulating and energy-giving, they are also relaxing and an aid to sleep. Oats is also a uterine tonic, and works on strengthening the thyroid and balancing hormone production. It can be helpful for high blood pressure, varicose veins and hemorrhoids. It is also a soother for the digestive tract. It also lowers blood sugar and is useful for fluid retention.

It is one of the best sources for magnesium, helping irritability and calcium absorption.

Raspberry Leaf:

Scientific Name: Rubus idaeus

Active Ingredients: volatile oils, pectin, citric acid, malic acid, tannin, phosphorus, potassium, calcium, magnesium, & zinc, Vitamin A, B, C & E. Has the highest known herbal source of manganese.

Actions: Astringent, tonic, toning, pelvic and uterine relaxant.

Raspberry leaves have a long tradition of use in pregnancy to strengthen and tone the tissue of the womb, assisting contractions and preventing excessive bleeding. Raspberry also tones the mucous membranes through out the body; soothe the kidneys and urinary tract, and preventing excessive bleeding after the birth. Raspberry works on the digestive tract, stabilizing it. It continues its good benefits after birth by working to help milk production and recovery.

The tonic and relaxant actions on the smooth muscles of the uterus act to reduce the pain of uterine contractions during childbirth and makes them more effective and productive, shortening the duration of labor.

Currently there is some controversy surrounding the use of Raspberry leaf during pregnancy, which is unfortunate since it use has been associated with pregnancy and birth since ancient times according to their writings. The concern is early miscarriage. For this reason, it is recommended to use NORA tea after 16 weeks of gestation. I sincerely hope this controversy is settled quickly, so that women can again enjoy Raspberry’s wonderful help in dealing with the nausea of pregnancy, with out concern for their growing baby.

Alfalfa:

Scientific Name: Medicago sativa

Active Ingredients: Vitamin K, iron, chlorophyll, Vitamin A, B-6, E, D, & K, beta-carotene, biotin, folic acid, pantothenic acid, fatty acids, saponins, high in copper.

Actions: bitter, general tonic, alterative, diuretic

Alfalfa has a history going back to ancient times, cherished for its nourishing abilities for people and their animals. It has a deep tap root and grows in rich soils, making it very rich in trace minerals that it pulls up from deep below the surface. It purifies the blood, and is a powerful tonic. It balances the blood sugar preventing the swings of hypoglycemia common in pregnancy. It soothes the digestive tract, and contains the digestive enzyme betaine, and the saponins balance the intestinal flora.

Peppermint:

(Mentha piperita)

Soothes the digestive system, and circulatory system and relaxes the nervous system.

NOTE: Discontinue usage of Peppermint after you give birth as it is a lactation suppressant.

Spearmint:

(Mentha Spicata)

Same usages as Peppermint, it is a different species in a plant family.

Lemon Balm:

(Melissa Officinalis)

Soothes the digestive system, reduces stress, and has a tonic effect on the heart and circulatory system. Traditionally it has been used to bring the afterbirth. Combats allergies.

NOTE: Using large amounts of Balm may inhibit the body’s utilization of Thyroid hormones. Added as a flavoring to NORA tea, I feel is a safe usage of the herb, and not a “large amount”, which would mean 12+ cups daily.

Rose Hips:

(Rosa canina)

Nutritive, one of the best natural sources of Vitamin C we know of. Excellent tonic, aids the gall-bladder, kidneys and bladder. Strengthens connective tissue and helps relieve stress.

Bibliography:

The Complete Woman’s Herbal, Anne McIntyre
Nutritional Herbology, Mark Pederson
Wise Woman Herbal for the Childbearing Year, Susus S. Weed
The New Holistic Herbal, David Hoffman

This info was originally compiled by Vickie Liguori of In Due Thyme, 2006 (Source.)

Edited + added to by me, Kate Rose.

Katelyn Pavlovsky 7/7/21 Katelyn Pavlovsky 7/7/21

Our Wellness Arsenal

Our society is currently facing a global health crisis. Real, nourishing foods have been replaced with “frankenfood”— addictive, synthetic, processed food-like substances that trick our bodies into craving them, even though they lack vital nutrients and are highly toxic to our systems. Because of soil depletion due to irresponsible agricultural practices, even the real, whole fruits & veggies we can buy today are far less rich in vitamins and minerals than they were 100 years ago. This impacts our lives on a physical, mental, emotional, and even spiritual level— whether or not most of us are aware of it.

I began my health journey back in 2014 when Joel and I decided to begin growing our family. I joined an online community of natural-minded mamas in order to plan for the transformational year ahead of me. It was within that community that I began to learn about the toxic substances in our cleaning products, hygiene products, and even our food. Horrified, I set out to detoxify our lifestyle. I read Nina Planck’s book, “Real Food for Mother and Baby,” (life changing!) and began implementing her recommendations immediately. Real, organic food and pasture-raised, sustainably-sourced meats became the foundation of our diet. Our health improved dramatically, and after months of trying to conceive, I finally became pregnant with our first babe.

7 years and 3 kids later, I am still very passionate about health and wellness. I believe our health is our most valuable asset, and I invest a lot into the health of my family. Our health is our own responsibility, and I take that responsibility seriously. I do not believe that health comes in the form of pharmaceuticals. Taking synthetic medicines and pills is sickness management, not health.

We have a daily wellness routine and a whole food & herb based wellness arsenal that supports our health holistically— promoting deep cellular nourishment while consistently, gently detoxing our bodies from the toxins we inevitably encounter daily…

Our Daily Wellness Regimen includes…

Eating real foods: pasture raised meat/dairy/egg products and organic produce. Avoiding overly processed products whenever possible. Eating all the colors of the rainbow.
Reducing our exposure to environmental toxins as much as we can without causing undue stress. No products with synthetic fragrance, naturally derived cleaning supplies (we love Puracy everything and I also use Thieves cleaner from YL), no artificial flavors or colors, no chemical pesticides and herbicides, limiting plastics, using clean personal hygiene products, etc. Check out my Amazon Storefront to see some of the products we use.
Getting sunshine and fresh air. When we go for longer without sun exposure due to the weather, we will supplement with Cod Liver Oil + Vitamin D.
Exercise— working in the garden, evening walks, time at the gym, swimming, home improvement… we are active people.
Keeping house plants! House plants are natural air purifiers that reduce the toxic pollutants in your home. They can help reduce the chance of getting seasonal sicknesses (such as the common cold), remove airborne contaminants (volatile organic compounds or VOCs), reduce the chance of headaches, lift your mood, decrease your blood pressure, reduce allergies, improve sleep and much more. Magical! (Check out the top 10 indoor plants for removing toxins.) We also have air purifiers with HEPA filters. We just use the Levoit LV-PUR131 (large main rooms) and the Levoit LV-H132 (bedrooms), which were relatively affordable and get good ratings. I’m sure there are far fancier systems out there, but these guys do the job within our budget.
Using CLEAN drinking water from our Berkey. Check out my H2O toxicity highlight on instagram to learn more about the toxins found in drinking water and how to find out how clean YOUR tap water actually is.
Adding powerful superfoods into our diet that help our bodies consistently detox from the environmental toxins we are exposed to on a daily basis.
- In the summertime, I add these to our smoothies, but in the winter when we aren’t into eating cold foods I create my own gelatin capsules with these superfoods:
  - Wheatgrass - Supports immune function; aids in production of red blood cells which increases oxygenation, providing protection from various environmental pollutants; energizes and alkalizes the body; is one of the most detoxifying foods in nature; reduces inflammation; regulates blood sugar; improves digestion; rich in chlorophyll; has high levels of antioxidants to aid in reduction of free radical damage; contains 19 different amino acids including 9 essential ones; aids in the treatment and prevention of cancer; improves mental health and clarity.
  - Cracked Cell Chlorella - another incredible superfood I only recently learned about. It is packed with a wide range of vitamins and minerals such as vitamin C, iron, antioxidants, magnesium, zinc, potassium, copper, folic acid, and vitamin B. Studies have shown Chlorella is especially useful in removing heavy metals such as cadmium, mercury, and lead, and in reducing bioaccumulative toxins that cause reproductive issues, developmental problems, and cancer.
  - I do about a 70/30 blend of Wheatgrass to Chlorella and take 2-6 of the 00 gelatin capsules daily. I use an encapsulator like this one (I got mine on amazon but can’t find it on there anymore).
- Dandelion Leaf - a powerful herbal ally that is a friend to our liver + kidney function. Helps gently detox while also providing tons of micronutrients and antioxidants. Sometimes I create an Apple Cider Vinegar based tonic (like a tincture with vinegar as the base) with dandelion leaf and other kidney + liver support herbs, of which I drink a tablespoon daily. Other times I take 2 00 gelatin capsules of ground dandelion leaf. You can also eat dandelion leaf that you find and harvest yourself by adding it to salads or cooking it! I recommend reading up on herbal allies in the books I list at the end of this post and following your own intuition.
- Nettles - these provide tons of micronutrients, increase energy levels naturally, gently detox your body, strengthen your bones and connective tissue, relieve allergies and eczema, promote lung health, support reproductive health, and so much more. This is a powerhouse herb that you want in your life daily! I drink nettles infusions or take 2-6 00 gel capsules of them daily.
- The last magical, powerful yet natural detoxifying supplement we use is Fulvic Zeolite. (Use that link to purchase to receive a $50 off discount — or use code “katekismet”… another favorite on the market is Coseva TRS).
  - Zeolite is a silica-based volcanic ash that forms over time when ash and lava from volcanos chemically react with sea water. Zeolite has a cage-like structure that is created by aluminum and silica that are trapped in a small tetrahedra (pyramid-like structure) created by oxygen atoms. These form 8-sided and 10-sided rings that stack on top of each other to form channels. The aluminum is positively charged and the oxygen around it is negatively charged, giving the entire molecule a net negative charge. This is a very stable compound which creates an invincible molecule that acts like a vacuum, sucking the toxins out of your bloodstream and then trapping them in a cage. When the toxins are trapped, they are neutralized in such a way so that the liver does not recognize that they are there. Your body then passes it on to the kidneys so you can eliminate them through urination without taxing the liver. Zeolites bind to and help detox: heavy metals, environmental toxins, mold, radioactive materials, and microbial pathogens.
  - Purium’s Zeolite has been synergistically combined with fulvic acid to create “Fulvic Zeolite”. Fulvic Acid is often called “nature’s miracle molecule.” It is an important naturally-occurring organic acid found in nutrition-rich humus (the decomposed matter that forms a layer in the earth’s crust). It can be difficult to obtain from a healthy diet, short of eating dirt itself, and is most commonly gathered from Shilajit. Fulvic Acid serves as an indispensable vehicle for carrying vitamins and other nutrients to the proper places in our bodies. One single fulvic acid molecule is capable of transporting 60 or more minerals and trace elements directly into our cells.
- We also incorporate Tart Cherry Juice for antioxidants + deep rejuvenating sleep + immune boosting components like quercetin.
- I try to also include Collagen Peptides (skin/joint/bone/hair and overall health), and Gelatin (joint health, adrenal fatigue recovery, hormone regulation, anti-inflammatory, supports liver detox, and more) in our recipes as much as possible. I add collagen to our daily smoothie or juice, and I add gelatin to soups/stews to thicken them. I also use Gelatin to make gummy fruit snacks and healthy jello for treats, and I add Collagen peptides to our hot chocolate.

I used to feel very very overwhelmed trying to avoid every environmental toxin I learned about. It felt like as soon as I rid our house of one, I learned of another! It was also clear that there were some things I’d never be able to fully avoid. While I still believe it is important to eliminate as many toxins as possible from our environments, I also know it is so important not to send ourselves into an over-stressed state by being constantly paranoid over the things we cannot control. Stress isn’t good for the body or mind either! Being able to conveniently detox our bodies daily has given me peace of mind, knowing I am doing what I can to support my body and my children’s bodies to detox whatever toxins I am unable to cleanse from our environments.

We are not unwell often, but when anyone in my family does need healing support due to injury or illness, I reach for my herbal & homeopathic remedies first:

Vitamin C from Nature
Elderberry Syrup
Probiotics! Find some that are good quality and kept in the refrigerator section of a store near you.
Fire Cider
Nettles (as a preventative/wellness support mainly— I brew a tea for myself during my moon time that includes red raspberry leaf as well, and we use this during allergy season to reduce our allergies.) Nettles are so high in vitamins and minerals! I highly recommend nettles infusions for preventative care and the Nora Blend during pregnancy and postpartum. My friend Cari makes a wonderful “Green Goddess” tea that has all the necessary herbs plus more for a good flavor— she offers this in her shop Apothecari Officinalis (code KATE10 gets you a 10% discount).
Cordyceps/Mullein Capsules: These I use when I feel I need extra lung support— like during or after a cold, or during allergy season. I create capsules with 50/50 mullein powder (ground finely in a coffee grinder) and cordyceps powder (this comes powdered).
Zinc Capsules for immune support as a preventative or during illness.
Golden Echinacea or Echinacea tincture (no goldenseal if pregnant or breastfeeding— goldenseal is good for current infection, echinacea is best for preventing the start of an infection from getting worse). I love this one for kids because it doesn’t have alcohol so I can drop half a dropper full straight into their mouths and they don’t complain, since glycerine is sweet to the taste.
Traditional Medicinals Echinacea Tea (to ward off a developing infection or for a soothing tea during infection)
Ginger Tea - supports immune system AND great for tummy troubles
Chamomile Tea - great for calming and for upset stomachs
Oil of Oregano or Oregano Spirits for very intense, acute infections (sinus, sore throat, heavy chest congestion— I reserve these for the times when an intense infection just will not respond to things like golden echinacea… not to be taken lightly. Basically an antibiotic. Take probiotics with these!)
CBD for pain/irritability/anxiety or help sleeping when feeling under the weather (code katekismet gets you $50 off of Purium’s CBD, which is what we use and love).
Garlic for infections or yeast issues. You can also make garlic honey.
Allium Cepa (homeopathic) - colds with watery discharge from eyes/nose
Pulsatilla (homeopathic) - whiny, clingy toddlers; colds with thick yellow discharge; painful indigestion with rumbling gas; car sickness; PMS/hot flashes…
Chamomilla (homeopathic) - teething; angry toddler; colic
Arnica (homeopathic) - bruising, healing injuries, postpartum healing
Our Homeopathy Kit - we reach for this kit so often for quick remedies we’ve become accustomed to, plus it’s great to have a full set on hand because when you need a remedy, you HAVE it. The book “Smart Medicine for a Healthier Child” includes guidance on which homeopathic and herbal remedies to use, so it’s good to have a home apothecary at the ready so you’re not in a frenzy trying to find things when someone is already having symptoms.
Anxiety Remedies
Comfrey salve (see DIY instructions in my instagram highlights under “Herbal”)- for bruising, breaks/sprains, muscle strains, arthritis
First Aid Salve - 1 part calendula, 1 part plantain leaf, 1 part yarrow, 1 part st john’s wort, 1 part comfrey leaf, 1 part burdock root (finely ground)… place herbs in a jar and cover with olive oil. Let sit in a warm window for 2 weeks. For each cup of oil, add 1/4 cup beeswax; melt into the oil with a double boiler. Stir in vitamin e oil. Pour into small 4 oz jars or tins. Use on small cuts, stings, bug bites, anywhere you’d normally use Neosporin, burns, etc.
Yarrow Styptic - simple dried yarrow flower or plant, ground up fine in a coffee grinder (one specifically for herbs only, not ever used for coffee). Used to stop bleeding and prevent infection.
Kloss’s Liniment - for poison ivy/oak and other oozy rashes
Mullein Garlic Oil (ear infections)
Host Defense Stamet’s 7 Mushroom Immune Support

I highly recommend these books as references for natural health support to further your own knowledge in how to heal yourself and your family at home:

… feel free to peruse my amazon storefront for more links to reference texts and other holistic health items I use for my family. As I think of things, I will add them here. So Bookmark this page and come back to visit!

Katelyn Pavlovsky 7/6/21 Katelyn Pavlovsky 7/6/21

Elderberry Syrup Recipe

Have you heard the buzz over the magic of elderberries yet? Nature provides us with so many wonderful herbs to support our health, and Black Elderberries (Sambucus nigra) are especially helpful during cold + flu symptoms. They have been shown to both reduce the risk of contracting cold/flu illnesses as well as shorten the duration of illness if you do contract one.

In fact, world-renowned Israeli virologist Dr. Madeleine Mumcuoglu discovered that: “elderberry disarms the enzyme viruses use to penetrate healthy cells in the lining of the nose and throat. Taken before infection, it prevents infection. Taken after infection, it prevents spread of the virus through the respiratory tract. In a clinical trial, 20% of study subjects reported significant improvement within 24 hours, 70% by 48 hours, and 90% claimed complete cure in three days. In contrast, subjects receiving the placebo required 6 days to recover.”

I like to be proactive about my family’s health and wellness by supporting our bodies in a way that makes it unlikely that illness will be able to take hold. Elderberry syrup is one of the ways I support my family’s wellness through cold + flu season. However, buying it pre-made can be VERY costly. One tiny bottle can be $20-30!! When you consider you can buy a whole pound of elderberries for this amount of money, which will make enough syrup to last our family of five through TWO cold/flu seasons, then it’s really no competition. And making elderberry syrup is so easy and quick! You can have this herbal remedy brewed in under an hour…

If you have tuned into my herbalism shares over on Instagram, you’ll know that I am rather traditional when it comes to creating herbal remedies. I believe in giving yourself some leeway when it comes to your herbal medicines. Follow your intuition and use what you have in your pantry! Don’t have fresh ginger? Use ground! Don’t have honey? Use maple syrup or date syrup or molasses or even alcohol (for adults only)! Sometimes I use far more ginger/cinnamon/cloves than this recipe calls for. Actually— most of the time I do. I also add Rosehips for added Vitamin C. Some herbalists add nettles, mullein, and echinacea (but I prefer not to— I create separate tinctures for those). Have fun with it! Trust your inner guidance.

Ready for the recipe? Here ya go:

(FYI: This is a bulk recipe that makes about 2.5 quarts. I keep two quarts in the fridge for our fam and gift the other half quart to my parents, usually. You can double this and freeze part of it as well but I found that for our fam of five this is the perfect amount to have on hand in the fridge for the season. Sometimes come January I make another batch.)

(Psssst— Scroll down and click the button below to download a printable pdf recipe card. It contains this bulk recipe PLUS a recipe for a smaller batch if you’re looking to only make about a pint or so.)

Elderberry Syrup Recipe

Ingredients:

1/2 cup dried elderberries

3 cups filtered water

1 tsp ground cinnamon (or a stick of it)

1 tablespoon ground ginger (or fresh peeled/sliced ginger- as much as you’d like within reason)

1/2 tsp ground cloves (or whole cloves— I’ve added a few tablespoons of whole ones when I quadruple the recipe)

3/4 cup raw honey* (preferably local)

Optional: 1 cup of rosehips for added Vitamin C (these are a little sour but taste great once sweetened. I also love adding these to hibiscus sweet tea for a lovely sweet and sour tea.)

Instructions:

Place dried elderberries and spices (including optional herbs) in a pot with the filtered water and bring to boil.

Reduce heat (medium low heat) and simmer for 30 minutes (it’s okay if it goes a bit longer).

Mash the elderberries, herbs, and spices to release all the juicy goodness.

Strain the mixture into a bowl using a strainer lined with cheesecloth. Really squeeze every drop of juice out of the berries.

Allow the juice to cool to room temp.

Gently stir in the raw honey (it is best to use raw honey due to the medicinal and preservative benefits it brings to this recipe, but for adults alcohol could be used here as well since it would be a preservative. Maple syrup and date syrup have been used too.) Blend thoroughly.

Pour into jars and label them. These jars will keep many months in a cool, dry pantry or fridge. I store mine in the fridge throughout the entire season and it seems to stay perfectly good.

*omit honey for babies under 1 year or use date syrup or maple syrup— I found my babe would drink the syrup without any sweetener until he turned one.

Click Here for a Printable PDF Recipe Card

Dosage:

Children take 1 tsp daily for prevention, increase to 3x daily to treat symptoms.

Adults take 1 TBSP daily for prevention, increase to 3x daily to treat symptoms.

We don’t take this daily, but we take it about 2-3x per week for prevention throughout cold/flu season, and we take it 3-4x daily starting at the onset of cold-like symptoms.

Safety:

Elderberry syrup is generally regarded as very safe for the young and old and even while pregnant/breastfeeding. I have taken it while pregnant and breastfeeding, my children take it, and my parents take it.

Theoretically elderberry medicines could interfere with immunosuppressant therapies so if you have more a complex health situation you should consult your care provider.

There were rumors going around that Elderberries can cause “cytokine storms,” which is a severe systemic inflammatory response syndrome that arises from some infections, and is commonly linked to monoclonal antibody drugs (MABs). Cytokine release syndrome cases that are not related to MABs are VERY rare, and the ones that do happen tend to be quite mild and easily treatable.

Elderberries DO increase cytokines. They trigger a wide range of immunostimulatory effects that increase the release of both inflammatory and anti-inflammatory protein messengers known as cytokines. As with all herbs, the actions are adaptogenic based on what the body needs.

Inflammation is not always bad. When you are facing an acute illness, you actually need inflammation. This is how elderberry works. It increases cytokines which spurs the immune system into action to aggressively fight pathogens. To the best of my research, elderberry has NEVER been associated with a true cytokine storm.

In the words of one of my favorite herbalists, Richard Whelan:

“All medicinal herbs that have the power to do good have the potential to do harm. The old maxim 'the poison is in the dose' precisely describes how too much of anything can be bad for us. The ancient rule to 'firstly, do no harm is, to this day, held as the core directive by all practitioners of traditional herbal medicine. Not only are we careful to do our best to use the right herbs, but equally we take care to not give too much of them or use them overlong.

For some years now, against this proven and safe way of herbalism, there has been a rising tide of excessive caution and scare-mongering in many parts of the world. The same authorities that, not so long ago, decried herbal medicines as ineffectual, have now taken up a different adversarial position; that they are dangerous substances that should only be prescribed by Doctors, who of course have zero training in them.

Unfortunately, the same unnecessary fear and worry has crept into many natural health websites and popular publications on herbs. Herbs that we have safely used for thousands of years, that have no reports of adverse reactions in the medical literature despite widespread use by millions of people, are suddenly described as contraindicated because of something that should have been seen as completely unimportant, or at the utmost a merely theoretical concern, such as a laboratory study on one of the herb's constituents to use an all too common example.

I want to remind you that the reason that herbs can never be patented and owned by any individual or corporation is because they are, and always will be, the People's medicine. They belong to all of us and it is my great hope in sharing this work that you will learn how to use them wisely for yourself, and the people you care for. Be safe, but do not be afraid.”

The more I delve into the world of herbs, the more I realize that many of the warnings against their use have been manipulations to keep people relying on the pharmaceutical industry. You know your body and your health better than anyone. Trust yourself first. Take charge of your own health.

I take charge of my family’s health in many different ways.

Remember, nothing on my blog should ever be construed as medical advice. Read my full disclaimer for more information.

Katelyn Pavlovsky 7/6/21 Katelyn Pavlovsky 7/6/21

Fire Cider Recipe

I’ve been feeling the call to be more self sufficient— to take my family’s health and future into my own hands and not rely too heavily on outside sources. Have you?

A few weeks ago, I started a popular herbal Oxymel— Fire Cider! The Greek word Oxymeli means “acid and honey”— which is exactly what an oxymel consists of. They are herbal medicines made with apple cider vinegar infused with herbs, then mixed with honey. Fire cider is a long held old fashioned remedy that is used to boost the immune system and to help aid the upper respiratory system. I decided to prepare a large batch for this years cold/flu season, because I am a big believer in terrain theory (over the commonly held germ theory.) I believe that if we support our bodies and immune systems, that we are able to avoid illness even if we come into contact with the germs…

I’ve been feeling the call to be more self sufficient— to take my family’s health and future into my own hands and not rely too heavily on outside sources. Have you?

Here’s the recipe:

1 medium onion, chopped

10 cloves of garlic, crushed or chopped

2 jalapeno peppers, chopped

Zest and juice from 1 lemon

1/2 cup fresh grated ginger root

1/2 cup fresh grated horseradish root

1 Tbsp. Turmeric powder

1/4 tsp. Cayenne powder

2 Tbsp. Dried Rosemary leaves

Apple Cider Vinegar

1/4 cup of raw, local honey (adjust to taste)

Chop up all your ingredients. Fill your jars evenly, then cover with ACV. I use these plastic lids with silicone sealing rings for covering my mason jars when I am making tinctures and oxymels or storing herbs. Let sit in a cool, dry place for 4-6 weeks. Then strain through a cheesecloth (I like these or these because they are reusable) and add honey. Mix til incorporated, taste, and add more honey if desired. This doesn’t have to be refrigerated but it can be.

I do not follow perfect proportions with all of my herbal medicines. With folk remedies like this, I take a rather intuitive approach, and I use what I have. I did not have horseradish. I had more jalapeños and ginger and slightly less onion. I just chopped it all up and divvied it out between the 4 jars I had.

Do you make and take fire cider? Have you heard of it before? What are you doing to take charge of you and your family’s health?

A few serving suggestions:

🔆 Straight up: Rosemary Gladstar recommends taking 1 to 2 tablespoons of the oxymel at the first sign of a cold, and then repeating every 3 to 4 hours until symptoms subside. Some people also take fire cider as a preventative during cold and flu season.

🔆 Mix with lemonade or orange juice

🔆 Mix with hot water and extra honey to make a tea

🔆 Use in place of vinegar in salad dressings and condiments * (Recipe)

🔆 Drizzle on steamed vegetables or sautéed greens

🔆 Use in marinades for meat, tofu, and tempeh *

🔆 Add to soups and chilis *

🔆 Try a couple of dashes in a cocktail, such as a Bloody Mary (I like to make virgin bloody marys to drink with lox and bagels in the morning— as a special treat occasionally) *

*= before adding honey

I hope you enjoy this recipe, and that it brings you and your family an extra health boost this winter! I also support my family’s wellness with elderberry syrup, immune-boosting superfoods, plenty of fresh air & sunshine when we can get it, cod liver oil with vitamin D, and real, whole foods.

Click here to read more about our family’s full wellness arsenal.

Katelyn Pavlovsky 5/5/19 Katelyn Pavlovsky 5/5/19

Postpartum Herbal Bath Recipe

Learn how to prepare a postpartum herbal bath with dried herbs and flowers.

This DIY herbal bath will aid in postpartum recovery. You can enjoy this herbal bath mix in the tub or in a sitz bath.

Warm herbal baths are a wonderful way to relax and encourage healing postpartum. After all three of my births, I have used postpartum herbal baths to heal quicker. I always look forward to them! They smell absolutely delicious and it’s the perfect way to pamper yourself postpartum.

The herbs used in my postpartum herbal bath recipe have the power to decrease inflammation, heal tears and episiotomies, soothe the tender tissues in your perineal region, and diminish hemorrhoids. After a vaginal birth, it is perfectly safe to begin taking baths (or sitz baths) as long as you are healthy and show no signs of infection. I should note that regular baths are not safe for mothers who have had a cesarean birth, but sitz baths should be fine (consult your care provider).

Learn how to prepare a postpartum herbal bath with dried herbs and flowers.

This DIY herbal bath will aid in postpartum recovery. You can enjoy this herbal bath mix in the tub or in a sitz bath.

I recommend either a sitz bath or a shallow herbal soak for at least 10 minutes once per day for the first week or so after giving birth. I found it easier to do a sitz bath most days for 10 minutes, with a longer 20-30 minute bath in the tub every 3rd day or so. Sitz baths are also a great option if you don’t have a tub or you just don’t feel like immersing your entire body. A sitz bath is a small basin that rests on your toilet; they are inexpensive and you can purchase a good one through amazon by clicking this link. It isn’t anything fancy… all you need is the basin that fits into your toilet; don’t worry about any extra gadgets that come with it, you won’t need those.

Your baby is also welcome to accompany you into the bath! This herbal bath recipe is great for healing their umbilical stump (just be sure to dry it completely if it gets wet). A word of warning: you don’t want to end up with baby poo in your luxurious postpartum herbal bath, so time feedings and bath accordingly! Trust me, I’m speaking from experience.

If you don’t feel like purchasing bulk herbs and making this sitz bath recipe for yourself, you can totally just buy them pre-made — I recommend THIS ONE by Birds & Bees Teas Company. Their prepared postpartum herbal bath sachets are great quality, and I know from experience that they WORK to help heal after birth. I love Birds & Bees products, so when I am too busy or short on time to make this recipe myself, I always purchase from their brand on Amazon. If you go forward making this recipe, you get FAR more bang for your buck. You can afford to take an herbal bath daily, or even gift/sell to friends if you have extra.

For the sitz bath, prepare a medium pot of water (about 2 quarts) with 1 cup of the mixed herbs. Boil the herbs in the water, then stir and simmer for 15-20 minutes. Turn off the heat, let it cool for a few minutes, then strain out the herbs and pour the concentrated herbal bath water into a pitcher with a lid. Then over the next couple of days simply mix this infusion with hot water (50/50 split) into your sitz bath basin. It will stay good for 2-3 days in the pitcher.

For a tub bath, prepare a medium pot of water (about 2 quarts) with 1 cups of the mixed herbs. Again, bring the herbs to a boil, then simmer for another 15-20 minutes. Let it cool for a few minutes, then strain into a large bowl. Pour directly into a shallow bath. Let your perineum soak for 10 minutes, then add more water and relax for another 10-20 minutes (or however long you want)!

You can also use this infusion in your peri-bottle for extra healing powers each time you use the bathroom! I like to do 75% herbal infusion + 25% witch hazel for extra anti-inflammatory benefits. (PS. THIS is seriously the best peri-bottle for postpartum healing because it is easy to hold while spraying your perineum. It’s a totally genius design that everyone raves about.)

DIY Postpartum Herbal Bath Recipe:

This recipe yields 6 cups of postpartum herbal bath mix, which is enough for a week of postpartum herbal baths if you alternate sitz baths & tub baths.

Chamomile is antibacterial, anti-fungal, anti-inflammatory, and antiseptic. It is well known for improving skin conditions and calming irritated skin.

Calendula is a gentle and soothing herb for the skin. It is antimicrobial, antiseptic, and promotes cell repair, which makes it perfect for speeding up the recovery of wounds.

Comfrey relieves pain and inflammation, and helps speed up the recovery of wounds. It is said that comfrey can inhibit bleeding and even facilitate bone regrowth/healing! Not to be taken internally as it is bad for the liver in high doses.

Lavender has a lovely scent that has a soothing & calming effect. It is said to reduce depression, restlessness, and insomnia. It also contains anti-inflammatory and antiseptic properties which will aid in the perineal healing process.

Yarrow is anti-inflammatory and antibacterial. It can help stop bleeding when applied to wounds, and it helps relieve hemorrhoids.

Shepherd’s Purse is best known for its ability to inhibit or reduce bleeding. A tincture is sometimes used after childbirth to contract the uterus and prevent hemorrhage. Its astringent properties make it beneficial when applied externally to a wound as well.

Uva Ursi is antiseptic, antibacterial, anti-microbial, and anti-inflammatory. It contains allantoin which is well known for its soothing and tissue-repairing properties.

Sea Salt / Epsom Salt baths lower the risk of infections. The salts are anti-inflammatory and mineral-rich, which can aid in the healing process as well.