Beat Cold and Flu season with Elderberry syrup

Cold and flu season is upon us.  I don't know about you, but I dislike getting the flu shot.  It seems whenever I have taken it in the past, I have come down with the flu.  I know they say that doesn't happen but I can find exceptions to just about every rule :-) 

A few years ago I was listening to a podcast by a natural path physician.  He claimed that the anti-viral and antioxidant properties in elderberries (sambucus) make it a wonderful anti-viral prevention and treatment.  I purchased some from a health food store and used it and made it through cold and flu season without any trouble.  But it's expensive to buy!  So, being the frugal homemaker that I am, I researched recipes to make it myself and lo and behold -it's EASY.  Which is great, because I don't do complicated if I can help it.  Below is the simple recipe.  Try it yourself and see what you think!

Ingredients:
2/3 cup dried organic elderberries  Where to buy dried elderberries
4 cups filtered water
1 TBSP fresh, grated ginger
2 whole cinnamon sticks
1/2 TSP ground cinnamon
1/2 TSP whole cloves
1/2 C. raw organic honey (can use up to 1 cup to taste) I prefer local honey, when available; when it's not, I like YS organic raw honey:  Where to buy organic honey

Elderberry syrup ingredients

Directions:

In a 3 quart saucepan, bring the first six ingredients (do NOT mix in the honey) to a full boil, then reduce heat and simmer for 20-30 minutes until reduced by about half. Your house  will smell AMAZING too.

When your lovely concoction has reduced by about half , remove the cinnamon sticks and strain the mixture using a sieve and a wooden spoon to squeeze all the juice from the berries. 

Allow the syrup to cool to lukewarm and then stir in honey.  Honey contains antibacterial properties and loads of beneficial enzymes, vitamins and minerals.  Heat destroys many of the beneficial nutrient properties of raw honey so do not skip this cooling step!  This syrup has a thin consistency even after adding honey.

 Once you've strained your mixture and added the honey, just cover and refrigerate!  Enjoy daily throughout the cold/flu season.

Standard preventative dosage:

children - 1/2 to 1 teaspoon per day

adults    - 1/2 to 1 tablespoon per day

If the flu bug does bite, take the standard dose 4 times per day until symptoms subside.  You can also enjoy this syrup over pancakes, waffles or ice cream!  

You can also buy elderberry syrup but it can be expensive.  If you aren't inclined to make your own, you might consider a pre-made formula such as Sambucol - elderberry syrup

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Perfectly Paleo Pumpkin Spice Coffee

It's getting to be that time of year again -- Pumpkin Spice makes it's return and ushers in the beginning of fall.  With so many not-so-healthy options out there, what's a pumpkin spice lovin' gal to do??  Thankfully, we don't have to do without!  Why not brew up a cup of delicious, paleo perfect pumpkin spice coffee and enjoy the onset of fall without so much as a stitch of guilt!  

Here's how:

1 cup brewed organic coffee
1/4 tsp pumpkin pie spice
1 tsp (up to 1 TBSP) organic, extra virgin coconut oil
stevia *optional

Step 1: Brew coffee as you normally would
Step 2: While coffee brews, preheat blender with boiling water while coffee brews
Step 3: Empty blender of hot water; add coffee, pumpkin spice, coconut oil and optional stevia
Step 4: Blend ingredients 30 seconds, a foamy froth should form on top when the blender stops
Step 5: Pour in your favorite mug and enjoy!

21 Day Fixers: Counts for 1 teaspoon (if using tsp of coconut oil)

Perfectly Paleo Pumpkin Spice Coffee

It's not too late to join a September Fitness Challenge!

There's no reason to put it off any longer.  This month is a great time to give Shakeology a try -- when you purchase the 21 Day Fix challenge pack in September, you get the 21 Day Fix program FREE - a savings of $70!  Get more info here 21 Day Fix Challenge Group info

30 Day Squat Challenge

Ready for a challenge?  Join us for our September Squat Challenge!  

Join other challengers in a closed Facebook group and let's do this together!  September Squat Challenge Group  -- It's free :-) 

Time to firm that booty!  Join us!

RightMindFitness September Squat Challenge

Delicious recipes for Strawberry Shakeology!

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Some excellent recipe ideas for chocolate Shakeology!

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Homemade Ranch Seasoning Mix

Give this yummy homemade ranch mix a try -- it's quick and easy and you control the ingredients (can you say NO MSG?)  This is a version I found over at mommypotamus.com for a roast recipe, but I adapted to everyday use and use it for so much more!

Homemade Ranch Seasoning Mix

• 3 TBSP dried parsley
• 1 TBSP dried dill weed
• 1 TBSP onion powder
• 2 tsp dried basil
• 1-1/2 teaspoons garlic powder
• 3/4 teaspoon sea salt
• 3/4 teaspoon black pepper

Mix together and use in place of powdered ranch seasoning or sprinkle on raw or sauteed veggies! My tip:  I double or triple this recipe and store in an airtight container.  If you like a finer consistency, pulse in a coffee grinder or food processor for a few seconds.  To make a ranch dressing: Combine 1-2 Tbsp. seasoning mix with 1/3 cup mayo and 1/3 cup milk, and whisk to combine. For added protein and reduced fat substitute Greek yogurt for the mayo.