The World’s Worst Cold Season

Hi, friends!

It goes without saying how sad I am that I literally haven’t posted a blog in over a month. This blog is therapeutic for me- a way to process what I am learning, share what I am passionate about and, yes, release a bit of frustration sometimes. Well, that frustration has certainly come to a head in the past weeks because it seems that myself and everyone I know is sick! Seeing this, I thought I would share some steps you can take to prevent and combat the common cold when it has you down and out.

About three weeks ago, I came down with the worst cold I have ever had- I was like a walking Nyquil commercial. I had a sore throat, itchy eyes, terrible sinus congestion, couldn’t sleep as a result, it was just awful. Never had I come down with such a stereotypically miserable cold. It just so happened that I was co-Music Director for that weekend’s Chrysalis Retreat, and the one thing I was dreading was beginning to happen- losing my voice. Well, I made it through- and here are some of the tricks I used to keep my voice and my sanity during those stuffy days:

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Medicinal Teas. My two go-tos were both from Traditional Medicinals: Gypsy’s Cold Care and Throat Coat. Spoiler alert- they both taste kind of awful, but they are both very effective. Gypsy’s lessens general cold symptoms as well as cutting down on the duration of the cold, while Throat Coat is particularly useful if you are prone to laryngitis whenever you get sick, like me. There are mixed views on using Throat Coat when you are sick- especially if your throat issues are sinus related, it can sometimes make you produce more mucus in an attempt to lubricate the throat. Bottom line- use your best judgement. Don’t use it for the first time before a big performance unless you know how your body will react.

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Honey. So much of it. Raw and local is best. Over the course of the Chrysalis weekend, I downed close to a two pound bottle of raw honey (a lot of this in attempts to cover the taste of the Throat Coat tea!). Honey is an antiseptic and a lubricant, which helps both coat and heal your throat.

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Neti pot or other sinus rinse. Yes, this is uncomfortable at first, but you are not only removing excess mucus, but neutralizing PH and flushing out any germs and allergens in your nasal passages. I was doing this upwards of 4x a day when my cold was at its worst.

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BLOW your NOSE. I can’t emphasize this enough! Keep tissues with you all the time- Target sells really cute little ’tissue wallets’ that I should by stock in. The more you can get that stuff out, the better off you are going to feel. Sniffing and swallowing (gross, I know) is only going to keep you sick. It can even give you an upset stomach. Just don’t let it happen.

-Sleep sitting up. Not completely, but prop two or three pillows under your head to keep post-nasal drip at bay. It sicks but you will probably end up sleeping better than you would have originally.

-Check out your environment. We recently discovered a lovely mold infestation in our closet- no wonder we are staying sick forever! Make sure that you don’t have a culprit hiding somewhere…

-Healing baths. This can help any type of sickness- taking a hot bath is like having a self-induced fever- your body temperature rises and your body’s immune responses are heightened, which helps fight off germs. Adding helpful herbs like peppermint, eucalyptus, or rosemary can aid in clearing congestion. If you don’t have a bath tub, put some essential oils in the corner of your shower and inhale in the steam!

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-Steam inhalations– these are my favorite! Boil a pot of water, pour it into a bowl and add some essential oils (eucalyptus is the most effective). Form a tent over your head with a towel and inhale! Have tissues ready because this can work very quickly! I like to do this after I do a sinus rinse- it leaves me clear and feeling good.

-Supplements. Vitamin C is a given, but Vitamin D is also proven to help ward off sickness! Echinacea is an easy-to-find herb that is a powerhouse for strengthening the immune system. It is often paired with Goldenseal. Green tea and other antioxidant-rich supplements will help, too!

-Eat foods that will help your body heal. Focus on getting a plant-based, whole foods diet especially when you are sick. Get away from the processed foods! Dairy especially is a big hindrance to healing and makes you produce more mucus. Red meats take more energy for your body to digest, which pulls energy away from the healing process. Juices are great when you are sick, because they are chock full of nutrients but easy to digest- letting your body focus all of it’s energy on healing! Garlic and Onions are two foods that are especially good for mucus cleansing. Ideally- a whole foods vegan diet. I know it’s hard, but do your best!

-Get your rest. If you are run down, so is your immune response. Get enough sleep and take care of your body, it will take care of you!

Wishing you a health and energy this cold season,

Karli

The ‘Bunny Spice’ Smoothie

Are you in the full-on winter blues yet? I am. One of the really cool things I’ve learned about creation and food is how the Lord really has equipped us to take care of ourselves by eating seasonal foods. It’s no coincidence that things like citrus, pumpkins, and carrots all come into season in late fall, and are full of the Vitamin C and Beta Carotene we need to support our immune systems through the winter!

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This smoothie is one that I adapted from a great book, Raw Food Real World- though they use fresh almond milk instead of yogurt. Either way, it’s a great one for the fall and winter, when we should be consuming as many ‘orange’ foods as possible- boosting our immune systems and restoring the vitamins that we often lose without the abundance of fresh produce that summer provides. Play around with this recipe until you find what suits your tastes- some people prefer to highlight the sweetness of the carrot, others the spice of the ginger. Make it yours!

1 cup fresh carrot juice (or from a health food brand, like Knudsen’s)

Fresh juice from a 1-inch ginger knob, or 2 teaspoons powdered ginger

1 banana

2 teaspoons pumpkin pie spice or a blend of cinnamon and nutmeg

1 6-oz container vanilla yogurt

OPTIONAL: ice

Combine everything in a blender and serve! Some people prefer this one thickened up with some ice- I can take it or leave it. I like to sprinkle some pumpkin pie spice on top as a finishing touch. Using fresh juices in this one really makes a difference, so pull out that juicer if you have it- but store-bought juices are a fine substitution as well. Enjoy, little bunnies!

Help Me! Detox

One of the most important tools of a health regimen is the knowledge and time to detoxify. I do think that this is important in all aspects of life, but doing a cleanse for your body is something that can’t be approached lightly or without planning. I’ve found some great resources and have been through detoxes a few times now, and I want to share my experiences with you today!

These days, we are completely bombarded with toxins and things that don’t belong in our bodies- from the food we eat to pollution in the air to what we use to clean our homes, its virtually inescapable. Especially during the holidays, its so attractive to try to ‘get away from it all’- well, with a cleanse, you can give your body the break that it has been craving.

While you can go into virtually any store and buy a boxed ‘detox’ or ‘cleanse’ these days, I am a firm believer that the most effective way to cleanse and rebuild your body is by carefully choosing food and placing exercise over a controlled amount of time. My detoxes usually consist of juicing whole fruits and vegetables for one or two meals per day and eating freshly prepared meals for the rest of the day- avoiding dense carbs (breads and pastas), dairy, caffeine, alcohol, and meat. It seems like a lot, but it is amazing how quickly the body adjusts and heals itself in just 3-5 days. It resets the digestive system, cleanses the lymph system and clears mucous membranes, increases energy, and boosts the immune system.

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If you are new to juicing, be sure to read up on how to juice certain fruits and vegetables, and what tastes good together. For example- anything with grapefruit will be very sour! For just starting out, stick with a mostly vegetable based mix, with a fruit or two to your taste. One of my favorites is Carrot, Celery, Cucumber, Spinach, Apple, and Orange. If you don’t have a juicer, you can buy frozen fruits and puree them in a blender or food processor, and throw some spinach in there for good measure (don’t worry, you can’t taste it). As for your other food, stay simple, but remember: spices are a great tool, as many spices have great health benefits. Try to avoid salting food if possible.

This is what a typical day looks like for me during cleanse:

On Rising: Hot water with lemon and a pinch of cayenne (I do this daily- alkalizes the body, stimulates digestion, and aids in detoxification, among other benefits)

Breakfast: Fresh juice, sometimes mixed into a smoothie. Juice what you can, then add in whole things that are hard or unnecessary to juice to a blender- bananas, berries, avocadoes, spinach. I also add in supplemental whole foods- whole raw oats, chia seeds, ground flaxseeds, and powdered cinnamon and ginger. Puree it all together and you have yourself a powershouse!

Exercise: yoga, swimming, pilates, or light running (helps continue cleansing)

Immediately after workout: homemade protein ball for muscle recovery (or, sub banana and natural nut butter- avoid commercial protein bars)

Lunch: Another juice smoothie, or a green salad with fresh vegetables and oil/vinegar dressing, or a homemade vegetable soup

Dinner: Roasted or steamed veggies, fruit salad, vegetable soup, quinoa with veggies, homemade chickpea curry with quinoa, brown rice with spices

Evening: Detox Bath

Before bed: Caffeine-free tea, such as lavender, chamomile, or senna leaf

Throughout the day, I make sure to drink lots of water and several cups of herbal tea. There are special detoxification blends of tea that can further your process. Some people like to use a gentle laxative tea before bed each night to help with cleansing the digestive system the next day. Traditional Medicinals makes a readily available Senna Leaf tea that doesn’t taste terrible and gets the job done- they also have a good Everyday Detox blend.

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My favorite part of the day is bathtime! I have a beautiful, ancient clawfoot tub that I put to good work in this apartment. Here’s my recipe for the best detox bath, swish it all around and stay in as long as possible:

2 cups Epsom salts

At least 1 cup baking soda (more if you want!)

10 drops tea tree oil

5 drops lavender oil

A teaspoon of powdered ginger

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When exiting the tub, be slow and careful- the detox bath can (and does) make you a wee bit lightheaded if you get out too fast. But, that’s how you know its working!

Another thing I like to add in daily are some quick but effective yoga poses. The best and easiest for detoxification are seated spinal twists– sitting on the floor, turn your head over your shoulder and continue to twist your body as far as comfortable, using the opposite hand to the knee to further the stretch. This causes a sort of ‘wring-out’ effect on the major organs- much like you wring out a dishrag- and allows for fresh blood flow. I also like to end my days with a simple, relaxing inversion– lay on the floor, hips to the wall with legs going up the wall, so that your body makes a 90 degree angle. Stay as long as comfortable and enjoy the relaxing effect!

Repeat this, or a personal variation, each day for 3-7 days. Don’t be surprised if, for the first few days, you feel some ill effects– sluggishness, headaches, a touch of nausea, indecisive bowels. This is very normal, and will be heightened depending on how drastic a change the cleanse is from your everyday diet. Cleanses draw out and remove toxins from our bodies- toxins that will make us feel icky until they are gone. By day 3 you will start feeling much, much better! But, remember that even if you can only cleanse for one day, your body will still be healthier than it was if you weren’t cleansing at all!