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Orange High Anti-Oxidant Smoothie Meal

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ORANGE HIGH ANTI-OXIDANT SMOOTHIE MEAL

FOR COLDS/FLU

Nutrient Rich, High Fiber

INGREDIENTS:

DISCLAIMER – This recipe does not provide medical or legal advice. This recipe is for information purposes only. Viewing this recipe, receipt of information contained in this recipe, or the transmission of information from or to this recipe does not constitute a physician-patient or attorney-client relationship. The medical and/or nutritional information in this recipe is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this recipe. 

Note: Glycemic Load (GL) is listed for each ingredient for pre-diabetics & diabetics.  GL of 10 or less is considered low; 11-20 intermediate & above 20 is high.

** Core ingredients that are critical to overall health.  Other ingredients should be added depending on the health issue you are trying to manage.  For example, if you need the highest anti-oxidant combinations because you are or have been a cancer patient, then Acai Pulp & Sumac Bran should be added to the core ingredients.  Our Cacao (chocolate) recipe has the highest anti-oxidant rating.

## Critical for WOMEN’S HEALTH.  For example, every smoothie meal should have green tea + steamed mushrooms because a 2007 research in the International Journal of Cancer has revealed that a combination of green tea & mushrooms reduced the risk of breast cancer as much as 80% in a sample group of 1000+ pre & post-menopausal women.

This Smoothie Meal is high in potassium-rich foods.

**100% Pure Orange Juice – high in citric acid & potassium GL=9 pump

**100% Pomegranate Juice – high in antioxidants GL=8 

Tart Cherry Juice – naturally rich in melatonin, a hormone responsible for sleepiness = essential when you have a cold or the flu.

Organic Night Time Tea Blend – chamomile, passion flower, etc., to assist with sleep

**Coconut Water – hydrates, heart healthy with significant amounts of potassium, electrolytes, enzymes, etc. GL=3

** Purified or Spring Water – Critical to digestion and hydration.

**Orange Vegetable Protein Powder – Vega Tropical Tango -> Preferred = Vegan, all vegetable proteins, stevia sweetener, etc.; Fruitein Banana Orange Crème, Spiru-Tein Tangerine Dream Tripart Protein Blend)

**Flax & Chia Seeds/Powder  – High in fiber, calcium, &anti-oxidants, vegetables with GL = 1.

  • Chia Seeds have 10 health benefits (e.g., vegetable with the highest concentration of Omega 3, blood sugar regulation, high in antioxidants, fiber, etc) -> The Reseach
  • Flax Seeds Meal or Powder – health benefits = the highest concentration of plant lignans (anti-cancer ingredients) -> The Research
  • Purchase from a high-end grocery or health food store, or purchase online.

Pumpkin Seeds – Good source of protein, oleic acid (helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood), B Vitamins, Iron, Manganese (an all-important co-factor for antioxidant enzyme, superoxide dismutase, which helps the body fight infection), Zinc, etc. Glycemic Index = 10 (Very Low)

**Dried Apricots – Much higher in potassium than bananas & lower in calories. GL = 29

**Dried Dates – sweetness, soluble fiber, high in potassium, magnesium, calcium dried, phenols, etc.). Buy at Costco, BJs, Whole Foods, etc. Medjool dates are the best (Glycemic Load = 9).  Use only if you include lots of dark green vegetables in your smoothie meal;

** Dark Raw Honey – Buckwheat and Manuka honey have the highest antibacterial properties.  If you can’t find them, then purchase a dark raw honey.  The darker the honey, the higher the percentage of antioxidants.

Fresh Pineapple – cut into cubes including the core and freeze.  A natural sweetener & contains the enzyme Bromelain, which prevents indigestion and reduces inflammation. Pineapple core has the highest concentration of Bromelain. GL = 6

** Lemon – One squeezed lemon = A small but Mighty fruit. Acidic to the taste, but alkaline to the body. High in vitamin C & potassium.  Also, has thiamine, riboflavin, folate and B-6.

Grapefruit (Pink or Red) – Rich in vitamin C, lycopene, could promote weight loss, etc.

**Frozen Strawberries – Antioxidant & fiber. GL=4

**Frozen Wild Blueberries – Fiber and antioxidant – highest rated antioxidant fruit in the US. GL = 4

Kiwi Fruit – Twice as much vitamin C per 100 grams as an orange or lemon; helps induce sleep; contains an enzyme known as actinidain which aids in digestion, especially protein; high in folate (vitamin B6); one study revealed that consuming Kiwi daily by people with a cold reduced their symptoms quicker than those who didn’t.  Allergies – one in 150 people are allergic to Kiwi.

**Fresh Organic Spinach [snack sized (32 oz blender) or sandwich size (64 oz blender) Zip Loc bags]. Vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. Very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids GL = 0; OR,

**Fresh or Steamed Kale – Highest nutrient per calorie vegetables.

  • Kale – One of the most complete foods. Good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. GL=3
  • Steamed Kale – lowers LDL & increases HDL cholesterol;
  • Place the fresh, washed Kale in snack sized (32 oz blender) or sandwich size (64 oz blender) Zip Loc bags and freeze.

## Bok Choy (Steamed or Raw) – Cruciferous vegetable = good alternative to Broccoli. Anti-cancer, 28 different polyphenols – antioxidant phytochemicals; high in calcium = body absorbs a higher percentage of calcium from Bok Choy (54%) than dairy (32%). GL=1

  • Lightly steam or cook for 5 minutes = if you have a thyroid problem (e.g., hypothyroidism). Heat removes most of the goitrogens, which could exacerbate the problem; place in snack size zip plastic bags & freeze.

Fresh Baby Carrots – rich in vitamin A & beta carotene. Recent research revealed that carrots have phyto (plant) nutrients that protect against cardio-vascular disease and cancer GL=0 -> The Research.

**Organic Turmeric – 20 health benefits, e.g., anti-inflammatory (arthritis), gastro benefits, cancer, Alzheimer, fat metabolism & weight management, etc. GL=2. -> The Research.

**Ground Black Peppercorn – aids in the absorption of Organic Turmeric & other ingredients/nutrients in the smoothie, GL=1. -> The Research, OR,

         Bioperine (Black Pepper Extract – Piperine). Purchase Online Here.

** ½-1 Avocado – heart-healthy monosaturated fat, more potassium than bananas, lowers LDL cholesterol & triglycerides) Healthy fats are essential to your health, especially your brain OR,

            ** Golden Paste – Combine the organic turmeric, EVOO or Avocado oil, & black pepper and make a paste.  Click Here for the directions.  Add one tablespoon of paste to the smoothie.

Nutritional Yeast (Fortified) – Complete protein (all nine amino acids); Vitamin B power house – excellent source of vitamin B12; trace minerals, such as zinc, selenium, manganese and molybdenum; antiviral & antibacterial. AVOID, if you have Crohn’s Disease.

## Steamed Mushrooms – research indicates that the White Button mushroom family, (i.e., white button, Cremini, Portobello) is especially helpful for post-menopausal women in fighting breast cancer. Oyster mushrooms are also high in antioxidants, stimulate the immune system & could also be helpful in preventing cancer. GL = 4 to 7, depending on the mushroom.

  • Steam the mushrooms for at least 5 minutes to remove the hydrazines. Never eat raw White Button mushrooms because hydrazines can have a carcinogenic effect = cancer.
  • Freeze & store in snack size Ziploc bags

## Organic Green Tea (mixed or steeped & then chilled) – Buy a high quality, organic green tea.  One of my favorite brewed green teas is Mushroom Wisdom Mai Green Tea because it is a combo of Japanese Tea Specialty Premier Green Tea (Matcha) and Maitake Mushrooms.  Order Here, if you can’t find it locally.

  • Matcha Green Tea powder (from Japan) is one of the best & is very high in the anti-oxidant EGCg (epicgallocatechin gallate) which is the catechin with broadest and most potent cancer-fighting properties. One cup of Matcha allegedly has the equivalent antioxidants of 10 cups of brewed green tea.  Recent research in the International Journal of Cancer has revealed that women who ate a combination of green tea & mushrooms DAILY reduced their risk of breast cancer as much as 80+% – the sample group was 1000 Asian women. Must be consumed at the same time.  2007 research in the International Journal of Cancer has revealed that a combination of green tea & mushrooms reduced the risk of breast cancer as much as 80% in a sample group of 1000+ pre & post-menopausal women; more research is still required. Some studies in Japan have shown a beneficial effect on glucose levels.

Ginger Tea – has broad-spectrum antibacterial, antiviral, antioxidant, and anti-parasitic properties. Protects against respiratory viruses. Anti-inflammatory. Peel & slice ginger root, then boil for about 20 minutes.

Elderberry Syrup – Stimulates the immune system & is effective in fighting colds, especially the flu virus. I make my own with dark raw honey, which is the best for your overall health. Do not give to children under one year because it contains raw honey. Their digestive systems are not mature enough to process it. I use the Wellness Mama recipe & substitute Ceylon cinnamon for regular cinnamon. Ceylon can be consumed without restriction.

Note: Should not consume regular cinnamon over an extended period of time. The coumarin level (blood thinning ingredient) in Ceylon cinnamon is negligibly small, while that in Cassia cinnamon is an appalling 1200 times higher. 

Note: “Autoimmune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Elderberry might cause the immune system to become more active, and this could increase the symptoms of autoimmune diseases. If you have one of these conditions, it’s best to avoid using elderberry. –> Reference – WebMd.com

**CEYLON Cinnamon – Anti-Clotting actions, preventing unwanted clumping of blood platelets; anti-microbial = good enough be used as a safe preservative; Blood Sugar Control, helps people with Type 2 diabetes improve their ability to respond to insulin; Boosts Brain Function, cinnamon improved participants’ scores on tasks related to attentional processes, virtual recognition memory, working memory, and visual-motor speed while working on a computer-based program. GL = 1

  • Ceylon Cinnamon is the best because it has less Coumarins = blood thinner. The other version, Cassia (very common) has higher levels of Coumarins and should be consumed in moderation & not over an extended period of time.
  • Frontier Spices produces Ceylon cinnamon. You can find Frontier spices in Whole Foods & other high-end grocery stores. If you can’t find it locally, then Click Here to order bottle size (1.76 oz) or 16 oz size (cheaper per ounce).  In fact, it may be cheaper online.

Camu Camu Juice or pure powder – Highest concentration of vitamin C & other health benefits -> The Research.  Purchase at a high-end grocery store or health foods store (e.g., Vitamin Shoppe)

** Cod Liver Oil – most essential forms of Omega 3 (EPA & DHA), Vitamin D, natural form of Vitamin A. Enhance your immune system, fights cancer, healthier skin, etc.  GL=0

  • Fermented & Extra Virgin Cod Liver Oil are evidently the best; however, they are expensive. I’ve had good results with Carlson’s Super D Omega 3 Cod Liver Oil.  It’s cheaper when ordered online. Click Here to order via Amazon.

DIRECTIONS:

Note: Do not be intimidated by the number of ingredients.  A full (e.g., Vitamix 64 oz) blender makes about three-four 16 oz cups, enough for 3-4 adults.  Make enough for the week. Cover the cups, freeze them, and allow the smoothies to thaw in the refrigerator the day before consumption the next morning. You’ll note two portions for many ingredients.  The lower number is for a 32 oz blender, and the higher number is for a 64 oz blender.

  1. Add one – two scoops of an orange vegetable protein powder  (e.g., Vega Tropical Tango, Fruitein Banana Orange Crème, or Spiru-Tein Tangerine Dream Tripart Protein Blend)
  2. Add one-two tablespoons of Chia Seeds
  3. Add one-two tablespoons of Flax Seeds/Meal
  4. Add one-two tablespoons of Pumpkin Seeds
  5. Add one-two teaspoons of Organic Turmeric
  6. Add ¼ to ½ teaspoons of Ground Black Peppercorn, OR
    • Add one tablespoon of Golden Paste (Turmeric + oil + black pepper)
  7. Add one-two teaspoons of Ceylon Cinnamon (one tablespoon, if you’re diabetic).
  8. Add ½-1 Avocado
  9. Add one-two tablespoons of Nutritional Yeast (Fortified)
  10. Add a handful of Organic Baby Spinach OR Kale
  11. Add a snack Ziploc bag size of Bok Choy
  12. Add approximately four oz – eight oz of Purified or Spring Water
  13. Add approximately four-six oz brewed & chilled, unsweetened Organic Green Tea with a ½ squeezed lemon, OR one teaspoon of Match Green Tea, mixed with ½ squeezed lemon & ¼ cup of water.
  14. Add 2-4 ounces of Ginger Tea
  15. Add 2-4 ounces of Elderberry Syrup
  16. Add approximately 2-4 ounces of Coconut Water
  17. Add approximately 2-4 ounces of 100% Pomegranate Juice.
  18. Add approximately 2-4 ounces of Tart Cherry Juice
  19. Add approximately 4 ounces of 100% pure Orange Juice
  20. Add 4-6 ounces of an Organic Night Time Tea Blend
  21. Add one squeezed Lemon.
  22. Add ½ Red or Pink Grapefruit
  23. Add one Kiwi
  24. TURN ON THE BLENDER & GRIND INITIALLY, & THEN THOROUGHLY BLEND THESE INGREDIENTS. ADD THE ADD’L INGREDIENTS.
  25. Add four to five Dried Apricots
  26. Add Dried Dates (4-6 for 32 oz blender of ingredients; 7-9 for 64 oz blender)
  27. Add two tablespoons of Dark Raw Honey
  28. Add 4-5 pieces of Organic Baby Carrots
  29. Add one teaspoon (32 oz blender) or one tablespoon (64 oz blender) Cod Liver Oil
  30. Add 4-5 cubes of Frozen Fresh Pineapple
  31. Add five to six Frozen Strawberries
  32. Add three to four tablespoons of Frozen Wild Blueberries
  33. Add Steamed Mushrooms (approx 5-6 slices or two-three stalks)
    • Snack size Zip Loc bag of frozen mushrooms
  34. TURN ON THE BLENDER & GRIND INITIALLY, & THEN THOROUGHLY BLEND THESE INGREDIENTS.
  35. VITAMIX or similar blender – Blend thoroughly until smooth. Will take about one-two minutes with a Vitamix; two-three minutes with a regular blender.

MAKES ABOUT four-six 12 Oz Cups.  Freeze them.  Thaw overnight in the refrigerator and consume the next day.

Remove any ingredients to which you may be allergic, or will adversely affect pregnant women or children younger than 6 years old.

Note:  First week – If you are not accustomed to a high fiber diet, then you should drink 12 oz or less to give your digestive system time to adjust to the fiber.  This smoothie will make some people kings and queens as they will find themselves very often & “comfortably” seated upon the porcelain throne!! 🙂 

Cold/Flu Prevention

By

DISCLAIMER – This cold/flu regimen does not provide medical or legal advice. This regimen is for information purposes only. Viewing this regimen, receipt of information contained in this regimen, or the transmission of information from or to this regimen does not constitute a physician-patient or attorney-client relationship. The medical and/or nutritional information in this regimen is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this regimen. 

The key to preventing or fighting a cold/flu is to drink plenty of liquids, get maximum rest, and consume anti-bacterial & anti-viral/fungus & nutrient-rich foods.  This memo is for information purposes only.  It is not prescriptive and not intended as medical advice.  Always research or consult with your healthcare professional before starting any dietary and/or supplement regimen.  Remove any food or products to which you may be allergic or contraindicate (interfere with) with any of your prescriptions.

COLD/FLU PREVENTION

  • Drink Cold Brewed Organic Green Tea + ½ squeezed lemon, once or twice daily. During this COVID-19 Pandemic, we recommend 3-4 cups every 3-4 hours during the morning and afternoon.  Green tea Mai Green tea is a high quality organic green tea with mushrooms (increases the antioxidants) & our favorite. If you can’t find Mai Green locally, Click Here –> usually cheaper online.
  • Drink Cold Brewed Organic Hibiscus Tea + 1/2 squeezed lemon. Hibiscus tea is one of the highest antioxidant beverages. Drink once or twice daily, no more than 32 oz per day to avoid the over consumption of aluminum.   Up to 32 oz is perfectly safe & beneficial for most adults. Consume it late afternoon and evening, since it doesn’t have any caffeine. We buy in bulk which is cheaper & lasts approx three months.  Our favorite brand is Starwest Hibiscus Tea.
    • Cold Brewed – Releases more antioxidants in the tea. Place the tea bag in a 16 or 32 oz mason jar or similar size container. Add two tea bags at 16 oz or four tea bags at 32 oz of water, add the squeezed lemon juice, and stir or shake vigorously.  Leave the jar or container in the refrigerator over night or about 8 hours and consume.
  • Black Seed Oil – Take one teaspoon daily with raw honey1 on an empty stomach. Do not exceed three teaspoons daily. It has several health benefits, e.g., Antioxidant, Antiviral, Bronchodilator (Respiratory System – documented to help asthma patients), potentially fights cancer, etc.
    • Avoid if you’re taking a blood thinning prescription or have a bleeding disorder since Black Seed Oil naturally slows blood clotting. 
  • Best Black Seed Oil is Panaseeda’s Perfect Press. An 8 oz bottle will last several weeks -> Click Here to buy.  Cheaper per bottle if you buy three bottles.
  • Good Black Seed Oil – Amazing Herbs black seed oil can usually be found locally at a GNC, Whole Foods, or health food store. Or, Click Here to buy online. Generally cheaper online for an 8 oz bottle.
  • Elderberry Syrup1 (Anti-viral) – Take a teaspoon or tablespoon of elderberry syrup once or twice daily during flu season; CLICK HERE FOR THE RECIPE. It has a link to buy elderberries online, if you can’t find them locally. Make it & keep in the refrigerator for a couple of weeks, or freeze into ice cubes for extended storage. Routinely drop an ice cube of elderberry syrup into your blender when making your smoothies. At the first symptom of a cold, drop a cube into a cup, let it thaw, & drink it.
    • Until you can buy elderberries and make your own syrup, buy Sambucol or Sambucus, or similar brands of black elderberry syrup from your local CVS, Walgreens, Whole Foods, or similar store.  Sambucol or Sambucus are not as good as the recipe but will do in a pinch.

Note: “Autoimmune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Elderberry might cause the immune system to become more active, and this could increase the symptoms of autoimmune diseases. If you have one of these conditions, it’s best to avoid using elderberry.3

Do not give raw honey or elderberry syrup containing raw honey to children under one year because their digestive systems are not mature enough to process it.1

Zinc – Zinc is critical to your immune system’s response to infections. One of the best plant-based food sources in Styrian Pumpkin Seeds.  Our favorite is Wilderness Poets Pumpkin Seeds.

    • Eat a handful of Pumpkin Seeds three-four times per day

Vitamin D – Getting enough vitamin D is critical to your body’s immune response.  If you can’t get enough sunshine, then you should supplement.  Our favorite is Dr. Cannell’s Advanced D Formula with calcium and magnesium.

Drink a Dave’s Super Smoothie Cold/Flu fighting smoothie at least twice per day; see recipe link below.

Get plenty of rest.  Drink a calming, sleep inducing tea an hour before bedtime, e.g., chamomile.

Eat a predominantly plant-based diet. NO DAIRY.

Drink plenty of citrus juices, water, etc. Eat a half of red grapefruit twice a day, with a teaspoon of Manuka honey on top.

If you catch a bad Cold/Flu, click here -> Fighting a Severe Cold or the Flu and follow that regimen.  If you still have the symptoms or they worsen after a three-four days, then consult with your physician or healthcare professional.

Notes:

1 – Do not give raw honey to children under 1 years old.  Elderberry syrup recipe contains raw honey.

2 – important to replenish antioxidants in the body.

3 – WebMd.com

 

DISCLAIMER – This cold/flu regimen does not provide medical or legal advice. This regimen is for information purposes only. Viewing this regimen, receipt of information contained in this regimen, or the transmission of information from or to this regimen does not constitute a physician-patient or attorney-client relationship. The medical and/or nutritional information in this regimen is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this regimen. 

COLD/FLU PREVENTION

The key to preventing or fighting a cold/flu is to drink plenty of liquids, get maximum rest, and consume anti-bacterial & anti-viral/fungus & nutrient-rich foods.  This memo is for information purposes only.  It is not prescriptive and not intended as medical advice.  Always research or consult with your healthcare professional before starting any dietary and/or supplement regimen.  Remove any food or products to which you may be allergic.

PREVENTION

  • Drink organic green tea + ½ squeezed lemon, once or twice daily. Mai Green tea is a high quality organic green tea with mushrooms (increases the antioxidants) & our favorite. If you can’t find Mai Green locally, click here –> usually cheaper online.
  • “First Sneeze” – At the first sign of a cold, add a teaspoon of raw honey1 once the hot tea has cooled to room temperature. Never add raw honey1 to hot tea; it kills the enzymes. Drink at least two cups of green tea + ½ squeezed lemon + teaspoon of dark raw honey per day.  Manuka honey (minimum rating of UMF 15) is the best = antibacterial, antimicrobial, wound healing, ulcers, plus four other benefits.  Click here to buy – cheaper online.
  • Elderberry Syrup1 (Anti-viral) – Take a teaspoon or tablespoon of elderberry syrup once or twice daily during flu season; click here for the recipe. It has a link to buy elderberries online, if you can’t find them locally. Make it & keep in the refrigerator for a couple of weeks, or freeze into ice cubes for extended storage.  Just drop an ice cube of elderberry syrup into your blender when making your smoothies, or into a cup, let it thaw, & drink it.
      • If you can’t find elderberries locally and must buy them online, buy Sambucol or Sambucus, or similar brands of elderberry syrup from your local CVS, Walgreens, Whole Foods, or similar store until you can get your supply of elderberries.  Sambucol or Sambucus are not as good as the recipe, but will do in a pinch.
    • Routinely add two-four ounces of elderberry syrup to your blender for your smoothie recipes.

Note: “Autoimmune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Elderberry might cause the immune system to become more active, and this could increase the symptoms of autoimmune diseases. If you have one of these conditions, it’s best to avoid using elderberry.3

Do not give raw honey or elderberry syrup containing raw honey to children under one year because their digestive systems are not mature enough to process it.1

  • Eat a predominantly plant-based diet.
  • Black Seed Oil – Take one teaspoon daily with raw honey1 on an empty stomach. Do not exceed three teaspoons daily. It has several health benefits, e.g., Antioxidant, Antiviral, Bronchodilator (Respiratory System – documented to help asthma patients), potentially fights cancer, etc.
  • Eat a predominantly plant-based diet. NO DAIRY.
  • Drink plenty of citrus juices, water, etc. Eat a half of red grapefruit twice a day, with a teaspoon of Manuka honey on top.
  • Get plenty of rest.

If your symptoms worsen or persist for more than four-five days, then consult with your physician or healthcare professional.

Disclaimer

1 – Do not give raw honey to children under 1 years old.  Elderberry syrup recipe contains raw honey.

2 – important to replenish antioxidants in the body.

3 – WebMd.com

Fighting A Severe Cold Or The Flu

By

DISCLAIMER – This cold/flu regimen does not provide medical or legal advice. This regimen is for information purposes only. Viewing this regimen, receipt of information contained in this regimen, or the transmission of information from or to this regimen does not constitute a physician-patient or attorney-client relationship. The medical and/or nutritional information in this regimen is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this regimen. 

The key to preventing or fighting a cold/flu is to drink plenty of liquids, get maximum rest, and consume anti-bacterial & anti-viral/fungus & nutrient-rich foods.  This memo is for information purposes only.  It is not prescriptive and not intended as medical advice.  Always research or consult with your healthcare professional before starting any dietary and/or supplement regimen.  Remove any food or products to which you may be allergic or contraindicate (interfere with) with any of your prescriptions.

Fighting A Severe Cold Or The Flu 

Drink Cold Brewed Organic Green Tea + ½ squeezed lemon + a teaspoon of raw, unfiltered honey1 (or Manuka Honey) up to four times per day2. Drink your last cup four hours before bedtime since green tea has some caffeine, albeit much lower levels than coffee.

Cold Brewed – Releases more antioxidants in the tea. Place the tea bags in a 16 or 32 oz mason jar or similar size container. Add two tea bags at 16 oz or four tea bags at 32 oz of water, add the squeezed lemon juice, and stir or shake vigorously.  Leave the jar or container in the refrigerator over night or about 8 hours and consume.

  • One of our favorite organic green teas is Mai Green Tea.  It’s a high antioxidant tea with maitake mushrooms. Not usually available locally. Click Here to buy.
  • For very severe colds or flu, buy Matcha Green tea powder – most potent form of green tea. Cafe grade is less expensive. Click Here to buy online.
  • Add a teaspoon of raw honey.  Manuka Honey is the best; see explanation below. Make sure you let the tea cool to room temperature before adding the raw honey1. Hot water/tea kills the essential antibacterial enzymes in raw or Manuka honey.
    • Manuka Honey is the best for fighting colds/flu, with a minimum of UMF 15 rating or Wedderspoon’s KFactor 16 rating, high in antibacterial, antimicrobial qualities, boosts your immune system, etc. Manuka Honey is the “crème de la crème” of honeys and somewhat more expensive than other honeys. So, use when you’re fighting a bad cold/flu.  Otherwise, use dark raw, unfiltered honey on a routine basis, e.g., in your elderberry syrup (see recipe link below). However, include a tablespoon of Manuka honey with the dark raw honey in your elderberry syrup when fighting a bad cold/flu. Thus, you should use Manuka honey for medicinal purposes.  It also heals certain wounds (e.g., burns). It doesn’t spoil, so a bottle should last for months.
  • Purchase Manuka UMF 15 or K-Factor 16 rated honey at Whole Foods, Publix, Wegman’s, or local major grocery or health food stores, or UMF 15 online here; KFactor 16 here. Usually cheaper online.

For very severe cases of the flu or major viruses, we recommend Manuka honey with a UMF 20 rating (Very High antibacterial activities – Medicinal Grade). Whole Foods or local health food stores may have Manuka honey UMF 20. However, Manuka UMF 20 honey is usually cheaper online. Buy UMF 20 rated honey here.

Do not give raw honey or elderberry syrup containing raw honey to children under one year because their digestive systems are not mature enough to process it.1

Drink Cold Brewed Organic Hibiscus Tea + 1/2 squeezed lemon. Hibiscus tea is one of the highest antioxidant beverages. Drink once or twice daily, no more than 32 oz per day to avoid the over consumption of aluminum.   Up to 32 oz is perfectly safe & beneficial for most adults. Consume it late afternoon and evening, since it doesn’t have any caffeine. We buy in bulk which is cheaper & lasts approx three months.  Our favorite brand is Starwest Hibiscus Tea.

Black Seed Oil – Take three teaspoons daily (morning, afternoon, & evening) with Manuka raw honey1 on an empty stomach. Do not exceed the equivalent of three teaspoons daily.

    • Avoid if you’re taking a blood thinning prescription or have a bleeding disorder since Black Seed Oil naturally slows blood clotting.

Elderberry Syrup – Take a teaspoon of elderberry syrup1 up to four times per day (i.e., every 4-5 hours). You’ll have to order the elderberries to make the syrup; see ordering instructions in the recipe below.  In the interim, buy Sambucol or Sambucus Black Elderberry syrup locally at a CVS, Walgreen, GNC, etc.  Not as good as the Elderberry recipe below.

  • Elderberry Syrup Recipe (Click Here)
    • Note: “Autoimmune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Elderberry might cause the immune system to become more active, and this could increase the symptoms of autoimmune diseases. If you have one of these conditions, it’s best to avoid using elderberry.3

Zinc – Zinc is critical to your immune system’s response to infections. One of the best plant-based food sources in Styrian Pumpkin Seeds.  Our favorite is Wilderness Poets Pumpkin Seeds.

  • Eat a handful of Pumpkin Seeds three-four times per day

Vitamin D – Getting enough vitamin D is critical to your body’s immune response.  If you can’t get enough sunshine, then you should supplement.  Our favorite is Dr. Cannell’s Advanced D Formula with calcium and magnesium.

Drink a Dave’s Super Smoothie Cold/Flu fighting smoothie at least twice per day; see recipe link below.

Get plenty of rest.  Drink a calming, sleep inducing tea an hour before bedtime, e.g., chamomile.

Eat a predominantly plant-based diet. NO DAIRY.

Drink plenty of citrus juices, water, etc. Eat a half of red grapefruit twice a day, with a teaspoon of Manuka honey on top.

If your symptoms worsen or persist for more than four-five days, then consult with your physician or healthcare professional.

Disclaimer

1 – Do not give raw honey to children under 1 years old.  Elderberry syrup recipe contains raw honey.

2 – important to replenish antioxidants in the body.

3 – WebMd.com

Elderberry Syrup Recipe

By

ELDERBERRY SYRUP RECIPE

Prep time – 5 mins; Cook time – 1 hour; Total time – 1 hour 5 mins

A simple natural remedy with a big nutritional punch. We keep this on hand during cold and flu season to ward off illness.

Author: Dave’s Super Smoothies

Recipe type: Remedy

Serves: 8+

Note: “Autoimmune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Elderberry might cause the immune system to become more active, and this could increase the symptoms of autoimmune diseases. If you have one of these conditions, it’s best to avoid using elderberry.  (WebMD)

Ingredients

  • ⅔ cup Black Elderberries (Boosts your immune system) Must be cooked!!  Click Here to buy Elderberries
  • 3 ½ cups of water
  • 1 Tbsp Organic Cloves (high in antioxidants, antimicrobial, regulates blood sugar, may help with stomach ulcers, etc.)
  • 1 Tbsp Fresh (sliced) Ginger Root AND 1 Tbsp Dried Ginger Powder – antibacterial, antiviral (ginger root), antioxidant (dried ginger powder), and anti-parasitic properties. Protects against respiratory viruses. Purchase Dried Ginger Online Here
  • 8 oz Dark Raw, Unfiltered Honey
    • Plus 1 Tbsp KFactor-16 or UMF-15 Manuka Honey (if fighting a severe cold or flu)
  • 1 Tsp Ceylon Cinnamon powder – anti-inflammatory, antioxidant, and antimicrobial. Supports your immune health. Contains cancer-fighting enzymes. Purchase from Whole Foods or health food stores; otherwise, Click Here to buy Ceylon Cinnamon.
    • Note: Should not consume regular cinnamon over an extended period of time. The coumarin level (blood thinning ingredient) in Ceylon cinnamon is negligibly small, while that in Cassia cinnamon is an appalling 1200 times higher.

INSTRUCTIONS

  1. Pour water into medium saucepan and add elderberries, dried ginger & Ceylon cinnamon and cloves. (DO NOT ADD honey, Camu Camu, ginger root or vitamin D yet)
    • Heat destroys vital enzymes in honey and neutralizes vitamin C in Camu Camu which is sensitive to heat.
  2. Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half.
  3. Add the ginger root after about 30 minutes.  Too much heat reduces the gingerol in ginger root, which is antiviral.
  4. After 45 -60 minutes, remove from heat and let cool enough to be handled. Pour the elderberry mixture through a fine mesh strainer into a large glass jar or bowl. Since some juice will be left in the elderberry mixture, press with a large spoon to squeeze more out.
  5. Discard the elderberries (or compost them in your favorite plants or garden). Let the liquid mixture cool to room temperature.
  6. When it has cooled, add 1 cup of honey (including one tablespoon of KFactor – 16 or UMF – 15 Manuka honey if combating the flu or a respiratory virus), one teaspoon of camu camu, powder from 4 vitamin D tablets, and stir well. DO NOT ADD HONEY TO HOT LIQUIDS. Heat kills the enzymes in honey.
  7. When honey, Camu Camu & vitamin D are well mixed into the elderberry liquid mixture, pour the syrup into a 32-ounce Mason jar or large glass bottle of some kind.
  8. Stir or shake the container before each use, since the Camu Camu tends to settle in the bottom of the container

You just made homemade elderberry syrup! Store in the fridge for up to two months in a sealed container or freeze into ice cubes for long-term storage. Remove the cubes & store them in a Zip Loc freezer bag for easy access.

Take daily for its immune system boosting properties, especially during flu season or a pandemic. 

Standard dose:

  • ½ tsp to 1 tsp for children age 2 or higher
  • ½ Tbsp to 1 Tbsp for adults.
  • If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.

Children under 1 should not consume raw honey.

Why Smoothies?

Smoothie Meals – Drink at least one nutrient-rich, high fiber smoothie meal per day.  Smoothie meals are an excellent way to transition to a Nutritarian diet (80% plant-based + 20% lean meat).  I was motivated to develop nutrient-rich smoothie recipes because of a classmate with cancer & my elderly mother because she was not eating properly.  So with these smoothie meals I know she is receiving all of the daily nutrients she requires.

Manage Your Health with Smoothie Meals – Hippocrates’ quote about food as the best medicine is germane.  You can manage your health and overcome most deficiencies with the foods & ingredients in your smoothie meals.  For example, my mother was deficient in Iron, so I added spinach, kale & thyme; Cacao & pumpkin seeds are also great sources of Iron.  You can even add foods that you don’t “like”, but are good for you, because their taste and/or texture are masked by other foods & ingredients in the smoothie meal.  For example, I don’t like the texture of mushrooms.  However, they’re extremely beneficial to one’s health.  So, I add them to my smoothies.  I make the smoothie meals in various flavors, e.g., strawberry, orange, raspberry, chocolate, etc. After some friends tasted my smoothie meals, they encouraged me to share the recipes.