My Herbs 1

NEW! MYHERBSMAG.COM 100 PAGES ISSUE 01-2016 

OF TIPS AND 

RECIPES! 

HOT TIPS FROM EUROPE ` ORGANIC AMERICA ` EAT WELL, GROW & HEAL AT HOME 

ARTICHOKES HOW MITIGATE 

THE EFFECTS OF DRINKING 

ALCOHOL 

Do ItYourself 

FLAX TREATMENT 

THAT SOOTHES 

SUNBURNED SKIN 

Natural 

SOURCES 

OF INSULIN 

AROMATHERAPY 

HERBAL REMEDIES 

FOR HOT DAYS

PRINTED CONSIDERATELY, 

WITH NATURE IN MIND 

FSC ® CERTIFIED

ISSUE 01 

JULY, AUGUST, SEPTEMBER 

To subscribe to My Herbs, please visit our website: 

MyHerbsMag.com

2 MY HERBS MAGAZINE

Dear readers, 

Welcome to My Herbs, the one and only magazine for your natural health 

and happiness. In this first issue, you will find great advice and tips from the 

wonderful world of herbs to help you make the most of the summer season. 

My Herbs is published quarterly and is available on shelves in 23 different 

countries. Because we reach an international audience, we prepared a simple 

unit conversion chart for the recipes in My Herbs. 

We hope you enjoy our introductory issue and thank you for your readership. 

Wishing you the best during these abundant summer months, 

Kelsey Quinn and the rest of the My Herbs editorial staff. 

SUBSCRIBE TO My Herbs AT 

MYHERBSMAG.COM 

UNIT CONVERSION CHART 

WEIGHT 

1 Pound lb. 454 Grams / 0.5 Kilograms 

1 Ounce oz. 28 Grams 

1 Dram (Pinch) dr. 2 Grams 

1 Grain gr. 65 Milligrams 

VOLUME 

1 Quart qt. 1000 Milliliters / 1 Liter 

1 Pint pt. 0.5 Liter / 2 Cups 

1 Cup 0.25 Liter 

1 Fluid ounce fl oz. 30 Milliliters / 0.33 Liter 

1 Tablespoon tblsp. 15 Milliliters 

1/2 Tablespoon 7.5 Milliliters 

1 Teaspoon tsp. 5 Mililliters 

1/2 Teaspoon 2.5 Milliliters 


3

C O N T E N T S 

8 Herbal Ecogarden 

A well-organized herbal garden is the 

dream of every gardener and herbalist. 

Choose the types of herbs you like best, 

and arrange the garden for maximum 

effect and co-existence. Also, learn 

which herbs to choose according to 

their qualities. 

15 Grapevines 

Fit into your swimsuit and cleanse your 

body! Grapevines are a perfect means 

for detoxifying the body, whether we 

are talking about the leaves or the fruit. 

Both have salutary effects on our figure. 

20 The Thyroid 

We are often affected by decreased or 

increased functioning of this gland, 

connected with autoimmunity inflammations. 

We discuss these two problems 

in a two-part article, advising you 

how to use natural remedies to return 

to the status of full health. Part one on 

diminished thyroid gland function is 

found here. 

28 Artichokes 

This tidbit of kings also has healing 

properties. 

32 Herbal Advice 

My Herbs advice on raw food. 

34 Summer Aromatherapy 

Essential oils can help with swelling, 

sunburn, bee stings and diarrhea. These 

recipes specific for summer will certainly 

be a great aid. 

38 Cannabis – Universal Medicine 

The first part of our new series about 

the most controversial herb of our 

time. 

42 Yarrow 

An herb for fever, digestive problems 

and women’s health issues. 

4 MY HERBS MAGAZINE

44 My Herbs Calendar 

July is a month connected especially 

with blood circulation. Learn how to 

improve your blood circulation and 

which herbs are suitable for its 

strengthening. 

46 Deng Shen 

Deng shen is an herb certainly worthy 

of note. One does not hear so much 

about it, and that’s a shame, for herbalists 

call it the “poor man’s ginseng.” It’s 

an easily available herb with strong, invigorating 

effects on the body. It fights 

fatigue, increases the libido and the resulting 

effects, helps with high blood 

pressure, and can bring the body back 

into shape after surgery. 

50 Oats 

Oats are high in roughage, and we 

would do well not to underestimate 

this grain. 

54 Vitamins A–Z 

We start with vitamin A. 

56 Proteins 

How do they work in our body and 

how many do we really need? Which 

are the best sources of proteins for us? 

60 The Darker Side of Sunblock 

We wear it to protect ourselves. But 

could what we use to protect ourselves 

actually contain chemicals that cause us 

harm? 

62 Raw Food Recipes 

In this issue, we invite you to a rawfoods 

feast. 

70 Botanical Chemistry 

The most often-found substances in 

commonly used garden and natural 

products. Learn which phytochemicals 

are found in tomatoes, grapes, green 

tea, walnuts, and other fruits and vegetables 

and how to make the most of 

them. 

72 Wild Plants 

Edible fruits, served up by nature. 

76 For Women 

Alternative treatments 

for incontinence. 

78 For Men 

Take care of your large intestine. 

80 Hives Affect More People 

Every fifth person on this planet has 

suffered at least once from some type of 

hives. 

82 Diabetes 

One can defend oneself against it, and 

even fight it. We also add a list of natural 

sugars. 

84 Natural Repellents 

Not only against mosquitoes, but also 

against aphids and moths. 

88 Summer Heat Waves 

Overcome problems with overheating. 

90 Tea 

We reveal its secrets. 

MYHERBSMAG.COM 5

Subscription 

On-line: $14.98 

Printed: $29.98 

On-line + Printed: 

$29.98 

Subscribe Now 

Limited Time Offer

New Magazine Out 

My Herbs 

Inside Every Issue: 

– Tasty (and easy!) whole food recipes 

– Get to know herbs – and what they can do for you! 

– DIY projects to enhance your beauty and health 

Don’t 

Miss It 

Sign up now & get the new My Herbs issue 

delivered directly to your door 

(4 printed issues / year). 

My Herbs - New issue every 3 months. 

New issue every 3 months 

with information specific 

to the new season. 

Please visit our website and fill in the form. 

MyHerbsMag.com 

E-mail: magazine@MyHerbsMag.com 

Phone: +1 (415) 231-3767 

Address: 

ACV PUBLISHING LLC 

5348 Vegas Dr., #1423 

Las Vegas, Nevada 89108, USA

Herbs in 

Environmentally 

Friendly 

Gardens 

Perennial plants, or simply perennials, are plants that can 

grow in the garden for a number of years. Some species 

from warmer regions are only able to survive the winter 

by being brought inside in October and kept there until 

after the last frost in late April or early May. 


9

LLet us leave out the wide variety of 

one-year and two-year wonders, 

like plants that bloom for a first or second 

year, shed seeds and die. They are 

good to grow in special flower beds, 

usually together with vegetables (common 

marigolds, French marigolds, 

snapdragons, Nigella arvensis). But I 

will take you into the realm of perennials, 

which, with minimum work, create 

an environmentally friendly herb garden. 

MAKING THE MOST 

OF PERENNIALS 

The most popular reason for creating 

perennial beds is merely for a pretty 

garden. Why not? In such a garden, 

pretty perennials do not have to be the 

Herbal garden 

only choice, for there may be edible 

and medicinal plants, or pollen rich 

ones, or even species for dyeing. 

As for aromatic herbs, they are usually 

clustered together, ideally in a sunny 

place near the entrance, in order to be 

easily reached from the kitchen. 

Ground-covering species of perennials 

are suited under fruit trees, as well as 

under the forest trees and bushes. They 

simply grow over the ground, needing 

no pruning, especially when you choose 

the right, ones and cover them with 

a protective layer of organic material 

during the first years. This is to win the 

battle over weeds and grass in order to 

create a lasting compact cover. 

Bunchy and trailing perennials can 

also line paths, pavements, patios or 

lawn edges. So you can sell the trimmer, 

as an ordinary lawn mower or scythe 

is able to cut up to the edge of the 

perennials, and there is no unwanted 

grass in less accessible edges. There are 

also very substantial and large perennials, 

which can be combined with 

shrubs, or used separately. 

And don’t forget water elements for 

perennials like to grow on the edge of 

water, whether in the shallows or the 

depths. They even help clean the water. 

In order to grow, they collect nutrients, 

thus starving algae to death. The main 

advantage of perennials is that they are 

easy to find a home for. If your garden 

is not big enough for trees, you can still 

have hundreds of species of perennials 

in a relatively small piece of land instead. 

PROPER HABITAT 

In all cases, there are two basic selection 

factors – putting the plant in a 

place where you have chosen to grow it 

(its area requirements) and your preferences 

about its appearance and function. 

It is not a good idea to buy a 

plant about which we know nothing, 

and put it in the first aesthetically pleasing 

place. With luck it may survive, 

but it will more likely suffer and die. In 

stores, one can find ornamental and relatively 

unusual species of plants grown 

in peat compost substrates certainly 

with the mind to lure customers back 

with their credit cards for replacements. 

If you are looking for durable, proven 

and honestly grown specimens, you 

first need to find out exactly what you 

want, and then look for specialized growers. 

Thanks to the Internet it 

shouldn’t be hard. 

With all plants, and this also applies to 

10 MY HERBS MAGAZINE

trees, we deal with them according to 

their preference for sun, shade or partly 

shady, drought, moisture or a mixture 

of both and what pH of soil is needed 

– if acidic, alkaline or neutral. Acidic 

species are commonly sold (astilboides, 

heathers, azaleas, rhododendrons, blueberries), 

but acidic soil in gardens is 

A melange of herbs 

pretty rare. This is due to increased 

sales of peat and acidifying fertilizers 

needed to grow them, with their effect 

disappearing in a few years because the 

soil is basically self-healing and returns 

to its natural neutral status. So again, 

this is just a question of making 

money. 

Do not use peat as, due to its extraction, 

it is destroying the remaining beautiful 

places left in the world and is 

transported over half the continent. If 

your garden does not have a coniferous 

wooded area which acidifies the soil beneath, 

acidic plant species should be 

avoided, as there are plenty of alternatives 

growing in ordinary garden soil, 

which most often read around pH 

6.5–7 (about neutral). 

SELECTION BY QUALITY 

Every plant is beautiful in its own 

way, so I would prefer not to discuss 

beauty and colour of the flowers or leaves. 

The elephant is no less beautiful 

than the tiger just because it has fewer 

stripes. Some of us prefer elephants, 

and others prefer tigers. To each their 

Mint 

own. Up until now, the underestimated 

qualities of perennials include being 

edible, as well as other important functions 

they play in the garden ecosystem. 

In terms of being edible, we are acquainted 

mainly with medicinal herbs 

for teas and the occasional leaf accompanying 

a salad, or as garnish. We can 

go much further though – there are perennials 

with edible flowers (daylilies, 

hosta or plantain lily, mallow), edible 

roots or bulbs (Jerusalem artichokes, 

water-parsnip, horseradish, hardy onions 

and garlic, groundnut, woundwort 

bulbs), with leaves of spinach (comfrey, 

nettle, sanguisorba, knotweed), with leaves 

for seasoning salads (cicely, chivegarlic, 

wild garlic, sanguisorba, garden 

sorrel), with edible shoots (asparagus, 

buck’s beard, bamboo) or with edible 

fruits and seeds (strawberry, gooseberry, 

mallow). 

From edible perennials we could 

make year-round sustainability just by 

knowing all the varieties and knowhow. 

The plants may be preserved also 

during the winter. In the stomach remains 

of one of our ancient ancestors 

who had drowned in the swamps, scientists 

confirm they had found over 

thirty different herbs which served as 

breakfast on that fateful day. You know 

how healthy he could have been? If he 

had only watched where he was stepping! 


11

Our current food industry is relatively 

lifeless. More edible perennials would 

certainly liven up our plate. Creative 

people take a particular interest in perennials 

for providing various materials 

and active substances, along with pharmaceuticals, 

dyes, fragrances, oils, fertilizers, 

animal feed or biomass. High 

growing species also provide a visual 

barrier and protection, such as shelter 

for animals, and hollow stems – which 

in winter house environmentally beneficial 

insects. They also provide seeds 

for feeding birds. Any surplus material 

may be used for compost or mulch. 

GUILD – FUNCTIONAL 

COMMUNITY 

In permaculture the word guild is 

used for a community body of plants 

mutually dedicated to supporting each 

other – perennials and wood plants. 

This community of plants not only 

helps individually, but comprehensively 

assists the garden as a whole. 

As an example, let us look at the plant 

surroundings of a fruit tree. Plants in 

this community build profitable relationships 

in many ways: they attract beneficial 

insects for pollination and 

natural pest control, improve soil fertility, 

reduce root spreading competition, 

retain moisture, balance the amount of 

mould and cooperate with underground 

fungi. 

Thanks to substances from the so-called 

mycorrhizal fungi, the plants are 

able to treat their own ailments, thus 

receiving more water and nutrients. 

This results in better growth and production. 

These symbiotic fungi can 

also inoculate the plants from special 

ingredients in the soil. The result of 

this guild, connected both under and 

above ground with its vast and largely 

unknown number of relationships, is a 

healthier tree and ecological balance. 

This removes a lot of work from the 

gardener’s shoulders, thus maintaining 

a sustainable, ecological cycle. 

By combining more plant communities 

together, we gain greater stability and 

benefits than those provided by each 

plant alone. 

The quantity of plants depends on 

the size of the tree and the entire group 

– obviously the larger tree, the smaller 

the community and vice-versa. Every 

garden has different conditions, and 

planting around and under a tree depends 

on its size, density of the tree top 

and climatic conditions. 

All gardeners have to figure out for 

themselves what their guild needs. 

There is no exact manual, just some 

guidelines and ideas that can help us 

achieve the desired results as soon as 

possible and in the best form. We can 

experiment, for it is harmless; perennials 

which are planted badly can be 

easily replanted, but it is important to 

keep an eye on everything. In order to 

catch as much sun as possible, we sow 

low from the south side and build the 

terraced garden higher towards the 

north. This also applies to planting in 

forests with edible species and small 

patches in the middle of the lawn. 

Plants for a Working 

GUILD 

Plants for mulching – covering the 

soil surface with a carpeting layer or 

large leaves, holding moisture and keeping 

weeds at bay (hosta, geranium, 

waldsteinia – aka barren strawberries). 

Plants releasing nitrogen in soil – 

working together with root bacteria, 

feeding the surrounding perennials and 

wooden plants (lupines, peas, clover). 


Plants dynamically accumulating nutrients 

– for example, long roots deliver 

vital minerals from the depths, and 

leaves supply minerals to us and the 

land (comfrey, horseradish, dandelion). 

Plants attracting and repelling insects 

– a confusion of fragrance is created, 

pests oriented by smell don’t 

multiply on any part of the plant as 

they flit around in confusion and are 

thus, eaten by predators (sage, lavender, 

catnip). 

Edible plants – fit in all categories 

dealt with here – with a variety of 

edible parts both above and below 

ground. Hundreds of edible 

perennials exist, but be 

warned: do not eat what 

you do not exactly 

know! 

You can grow different herbs in one pot 


13

Plants with multiple purposes – the 

more purposes a plant has (whilst suiting 

the chosen habitat), the more beneficial 

it is for the guild. 

HERB SPIRAL 

The herb spiral or simple mound in 

permaculture gardens is a very common 

phenomenon. It was invented for 

one simple reason – herbs need to be at 

our fingertips, preferably at the entrance 

to the home or on the terrace. 

The closer they are, the more we will 

use them. 

However, there is a plethora of herb 

species with different habitat requirements. 

The spiral or simple earth 

mound nevertheless meets these requirements 

on a relatively small piece of 

land. 

The top is dry, sunny, permeable to 

moisture and perfect for our hydrophilic 

and Mediterranean species (thyme, 

lavender, oregano, yarrow). 

The middle and lower area down to 

the foot is more fertile and hosts most 

of the other herbs (lemon balm, sage, 

skullcap, hyssop, wormwood, coneflower, 

common agrimony aka sticklewort). 

The northern, eastern and 

western heels of the mound are in the 

shade and host other edible species 

(costmary, cicely, mint). 

Whether you prefer to plant herbs in 

buried containers or somewhere else, 

they will grow strongly. And in the case 

of our environment encompassing medicinal 

plants growing in water or moisture, 

we can bury an old tin tub right 

in the bank, seal it well, fill with water 

and put gravel on the bottom. 

We can also grow herbs sunk into 

pots filled with gravel, ideally edible 

aquatic plants (sweet flag aka calamus, 

broadleaf arrowhead, broadleaf cattail, 

caltrop, buckbean, watercress or butomus). 

Great Basil 

We need to know at what depth the 

various herbs like to grow. 

It is also possible to grow in an old 

tub. First, put a wooden board in the 

tub at an angle, in order for small 

members of the animal kingdom to 

climb out in case they fall inside. Various 

technical planting details of growing 

in tubes can be found on the 

Internet. 

FINAL WORD 

We live surrounded by many new 

things, such as technical appliances and 

equipment, yet this world is much poorer 

than it once was. Civilization has 

given us a lot of both useful and useless 

technocratic gifts, and endless space on 

the web, but has subsequently robbed 

us of nature. 

And it is nature which keeps the 

human body and soul in prime condition. 

Dig up a little piece of turf, 

empty a bag of bought compost into 

the hole, plant between 5–10 different 

varieties of (not so run of the mill) 

edible perennials, and water them a few 

times. This is manageable for anyone, 

and the benefits are remarkable. 

Between the plants, mulch cut grass, 

leaves, or straw (bark is not really suitable 

for herbs), and you will save further 

watering and weeding. The next 

year, you may realise that last season’s 

afternoon was the most valuable investment 

of time you had made. 


Yarrow Face Tonic 

The production of a skin tonic is very simple; 

all one needs is water, yarrow, glycerine and (optionally) 

panthenol. First, all the containers and 

stirrers must be disinfected with a high alcoholbased 

disinfectant. To start the process, make 

a strong tea from 3 teaspoons of dried yarrow and 

120 ml (half a cup) of mineral or distilled water. 

After the tea cools down, filter it, and – with the 

remaining 92 ml (one-third cup) of prepared tea 

– add 5 ml (1 teaspoon) of glycerol and 3 ml (half 

a teaspoon) of panthenol (you can also add 10 

drops of yarrow essential oil). For a cleansing 

tonic, then add 2 ml (half a teaspoon) of soap 

base instead of the tea content. This tonic is suitable 

for problematic or oily skin. When stored in 

the refrigerator it doesn’t need any preservatives. 

Try 

Suitable for 

problematic 

or oily skin. 

See page 42 

MYHERBSMAG.COM 15

Common 

Grape Vine 

(Vitis vinifera) 


A favorite drink throughout the history of mankind. 

From 3500 B.C., the ancient Egyptians considered the 

drink of grapes an elixir of youth. Wine’s popularity 

has continued to this day, although nowadays, it is not 

so popular for its medicinal properties. 

TThe Common Grape Vine is 

a creeper plant from the vine family. 

It most likely originates from Central 

Asia and was cultivated only five thousand 

years ago in ancient Egypt. Vines 

can grow in gardens; however, wild varieties 

are also seen growing in moist forest 

areas or on river banks. This plant can 

grow up to thirty meters or 100 feet in 

height. 

Vine leaves are mostly circular, with 

three to five lobes. Ripe fruit – berries 

– are spherical, egg-shaped, or of 

a rounded, cylindrical shape. Where 

colors are concerned, they are diverse – 

from green, yellow-green, and yellow to 

red, to dark purple. 

VINE LEAVES 

Vine leaves have played a major role 

in folk medicine since ancient times. 

Various decoctions and applications 

were prepared and – thanks to their 

polyphenols – grew in popularity. This 

substance looks after the vessel wall and 

aids good blood circulation in limbs. It 

sustains a healthy heart and reduces the 

permeability and swelling of capillaries. 

The leaves can relieve heavy, tired legs 

and serve as powerful antioxidants. 

TASTY BERRIES 

The fruits of the vine – grapes – ripen 

in late summer. The more sunshine they 

get during growth and maturation, the 

sweeter they will be. Grapes conceal 

Jarpag Dolma 

Ingredients: 

- 3.5 oz of mutton 

- 1 oz of rice 

- 2 oz of vine leaves 

- 1 onion 

- coriander 

- 0.5 oz of butter 

- salt 

- pepper 

- cinnamon 

- mint 

Preparation: Grind the mutton 

in a grinder along with the onion. Add 

rice to the mixture, together with the 

chopped coriander and mint leaves, salt, 

pepper, and a pinch of cinnamon. Infuse 

the fresh vine leaves with hot water and 

boil until semi-soft. Mix the meat mixture 

thoroughly and wrap with the vine 

leaves. Put the Dolma into a thick bottomed 

saucepan, half fill with water, and 

simmer for one hour until tender. Serve 

with fresh bread. 

two substances which puts them well 

above other berries – flavonoids and 

rosveratrol. The former named substance 

is found in most of the berries, while the 

latter is more or less rare and is found in 

grape skins. Several studies have demonstrated 

that rosveratrol has cancer- and 

tumor-fighting effects. They act as a natural 

prevention against cancer, specifically 

thanks to ellagic acid. 


17

Together, flavonoids and resveratrol 

also ensure good blood circulation in the 

body, preventing the formation of blood 

clots and the deposit of cholesterol on artery 

walls. Grape pulp then acts as a mild 

laxative medicine simultaneously ensuring 

healthy microflora. Grapes can also 

bring relief when experiencing colds or 

Wine is suitable for weight loss. 

Grape Syrup 

Try 

Ingredients: 

- 4 lb of grapes 

- 7.5 cups of sugar 

- 1.5 teaspoons of citric acid 

Preparation: Use well ripened, 

sweet grapes, which we thoroughly 

clean, removing the stems, and 

mash. Let this pulp cool for several 

hours, until the juice starts to seep. 

Either collect the juice by means 

of a fruit-press or leave it to drip 

through canvas netting. Now measure 

out the squeezed juice, add 

sugar, then citric acid dissolved in 

a spoon with juice, and slowly heat 

to 85°C / 185°F. In the end, fill prepared 

bottles with the hot syrup, 

close by cork stoppers or metal lids, 

and place them in a horizontal or 

upside-down position. 

fever, as they stimulate white blood cells 

and have antibiotic properties. All in all, 

grapes help to increase the vitality of our 

organism. 

With regards to the grape’s content, 

they are not devoid of provitamins A and 

vitamins B, C and E. Of minerals we can 

find potassium, calcium, magnesium, 

iron, phosphorus, and copper. Grapes 

also contain fiber and essential amino 

acids. Furthermore, their simple sugar 

content has anti-depressant influences on 

our organism. 

NON-ALCOHOLIC WINE 

FOR SLIMMING 

Many people are faced not only with 

the alcoholic content of their favorite 

drink but also the number of calories. 

Non-alcoholic wines contain a minimum 

of calories, making them an interesting 

option for looking after the 

waistline. 

HEALTH WITHOUT 

ALCOHOL 

Quality alcohol-free wine attracts 

those committed to 

a healthy lifestyle – expectant and 

nursing mothers, as well as drivers – 

allowing them to enjoy wine 

while avoiding the undesirable 

effects of alcohol. 

GRAPE CLEANSING 

During the time of 

spring cleansing the 

body, an ideal choice of 

drink is non-alcoholic 

wine. During several 

weeks, a number of us 

refrain from a demanding 

diet, including alcohol. 

For us, the wines are a delicacy, 

and their salutary effect cleanses and 

strengthens our organism. The positive 

impact, especially of non-alcoholic red 


wine, on the human body has been 

shown in a number of studies. These 

wines are in fact produced by traditional 

methods of fermentation and also by 

modern ones of vacuum alcohol extraction. 

Wines contain primarily polyphenols, 

which have antioxidant and 

anti-inflammatory properties and last 

but not least protect the cardiovascular 

system. 

WINE TEA PARTIES 

WITHOUT HEADACHES 

Non-alcoholic wine allows one to 

enjoy the unique taste of fine wine 

while avoiding the undesirable effects 

of alcohol. It's also a tasty option for 

those who are at parties and celebrations 

either unwilling or unable to 

drink alcohol. 

Did you know...? 

Women on average could drink 

0.3 to 0.5 oz of red wine daily 

and men 0.67 oz without any health 

repercussions. The ideal time for the 

consumption is either during lunch 

or immediately afterwards. This 

is when the body is able to absorb 

the most effective and healthy 

ingredients. 

TROPICANO 

Ingredients: 

- 2 tablespoons of orange juice 

- 4 teaspoons of pineapple syrup 

- dry non-alcoholic wine 

Preparation: Stir or mix the orange 

juice and pineapple syrup, then pour in 

the dry non-alcoholic wine and drink. 

Springtime Cup 

Try 

Ingredients: 

- 4 strawberries 

- ice cubes 

- 4 teaspoons of strawberry syrup 

- dry non-alcoholic wine 

Preparation: Cut the strawberries 

into halves and put in a bigger glass, 

adding a number of ice cubes. 

Trickle with strawberry syrup, pour 

in chilled wine and lightly mix. 

Red grapes 

may prevent 

cancer 


19

Thyroid 

in Danger 

The thyroid represents one of the most important organ 

regulators; it is responsible for the running of many bodily 

functions and overall metabolism. Problems with the thyroid 

gland should be treated without delay. 

Green Barley 


he purpose of the thyroid is to collect 

iodine from the blood in order 

TT 

to produce two hormones: thyroxine and 

triiodothyronine. It also regulates energy 

consumption in all organs and cells in 

the human body. 

Among the most common thyroid diseases 

around the world is Hashimoto’s 

thyroiditis – chronic inflammation of the 

thyroid of autoimmune origin, which is 

manifested by hypothyroidism (reduced 

performance resulting in inadequate secretion 

of thyroid hormones). 

In many cases, this thyroiditis occurs simultaneously 

with other autoimmune 

diseases such as type 1 diabetes, vitiligo, 

alopecia, celiac disease, autoimmune gastritis 

or Duhring’s disease. Initially, autoimmune 

thyroiditis usually manifests 

itself as latent hypothyroidism with hormone 

levels close to normal, which, if 

not treated, usually grows within a few 

years into hypothyroidism. With 

Hashimoto’s thyroiditis, the permeation 

of thyroid lymphocytes occurs with 

plasma cells producing antibodies. This 

causes inflammation leading to tissue 

changes in the thyroid gland and a consequent 

reduction in its performance. 

THE MAIN SYMPTOMS 

OF HYPOTHYROIDISM 

The most common symptoms of low 

thyroid performance include sleeping difficulties: 

inability to sleep, waking frequently 

during the night, difficulty 

waking up in the morning, sleepiness 

during the day, prolonged fatigue, muscle 

weakness, and lack of energy. One often 

feels chilly, experiences sensitivity to the 

cold and light, and has a low temperature 

(below 97ºF / 36ºC), poor hair quality 

(falling out), brittle nails, and dry skin. 

Also, one experiences a number of neurological 

signs of disability with the central 

nervous system (loss of concentration, 

memory disorders, impaired cognitive 

performance) and the peripheral nervous 

system (extended reflexivity, tingling 

limbs). There are more than a few emotional 

changes: mood swings, depression, 

lack of motivation, irritability, weight 

gain (especially due to fluid retention in 

the body), difficulty with weight reduction, 

swelling, indigestion, constipation, 

craving for sweet food, menstrual irregularities 

and premenstrual syndrome, 

symptoms of estrogen dominance, reduced 

fertility, unexplained joint and 

muscle pain, hoarse voice, slow heart 

rate, cardiac arrhythmia, and heart palpitations. 

HOLISTIC HEALING 

With autoimmune diseases, threats 

against the immune system stem from its 

own attack against cells of its own tissues, 

instead of external ones. From the perspective 

of psychosomatic medicine, our 

body is trying to tell us that our life is not 

in conformity with what is beneficial to 

our health and is therefore trying to protect 

us from ourselves. Reduced thyroid 

performance as a consequence of autoimmune 

inflammation can then be explained 

by a lack of taste and zest for life, 

or closing oneself up from the outside 

world for fear of one’s own self-projection. 

The thyroid gland is very sensitive to 

disruptions in hormonal balance, adrenal 

performance, or the activity of the digestive 

system. Its disruption is partly caused 

by chronic stress, hormonal changes, autoimmune 

inflammation, food quality, 

and eating habits, in addition to the levels 

of environmental toxins and xenoestrogens; 

these chemicals from our 

environment disrupt our own hormones 

in the body. Therefore, it is not possible 

to successfully handle autoimmune thyroid 

disease and prevent functional deterioration 

without looking deep into the 

core of this complex disease. 


21

When starting naturopathic therapy 

with thyroid disease, one first attempts 

to induce a balance in other key areas, 

primarily in the immune, hormonal, adrenal, 

and gastrointestinal areas. Thyroid 

disease patients who undergo this targeted 

therapy program are few, although 

enormous regenerative capacity has been 

shown when there are no serious inflammatory 

issues in play. It is important 

however, to approach this treatment as 

Sprouts as medicine 

a complex whole, as opposed to tackling 

each symptom individually. 

Among the main therapeutic aims, harmonization 

of the various immune system 

components should be included as 

follows: pinpointing and removing autoimmune 

response triggers, optimizing 

digestion and improving the nutritional 

value of our diet, introducing a balance 

of the hormonal and reproductive system, 

stabilizing adrenal function, increasing 

emotional resilience, and 

preventing chronic stress. Furthermore, 

one should try to understand the possible 

emotional and relational triggers of 

the disease. Finally, one should support 

healthy thyroid performance and proper 

metabolism of thyroid hormones by 

means of herbal and nutritional medicine. 

In some cases accompanying thyroid 

tissue atrophy, a lifelong substitution 

therapy program is essential. The therapeutic 

objective remains the prevention 

of deterioration and of other autoimmune 

diseases, together with minimizing 

adverse symptoms and supporting effective 

the use of cell and organ substitution 

treatment. The following herbal and nutritional 

medicine recommendations do 

not replace hormone replacement therapy, 

and regular endocrinological treatment 

and detailed naturopathic 

examinations are strongly recommended. 

HERBAL MEDICINE 

The relationship between our body and 

medicinal plants is a highly intelligent, 

two-way communication connection 

that can never be equaled by a lifeless 

one between human body cells and synthetic 

materials. Unlike synthetic drugs, 

plant molecules have the ability to intensively 

communicate with cells, in order 

to establish a relationship with them and 

find out what they need. 

Our human body is able to take exactly 

what and how much it needs from the 

plant. In phytotherapy, we call this the 

modulating effect, which means that the 

body can use or respond to a medicinal 

plant in various ways, according to its 

specific needs. The immune and hormonal 

system responds best to herbs. In 

the human body, plant molecules are capable 

of transmitting information in the 

same way as hormones. They also act as 

messengers; they are able to carry specific 

cellular messages of organs and tissues to 

distant parts of the body. 

POSITIVE PLANT USES 

The extent to which herbal medicine is 

able to treat low thyroid performance is 

distinctive and highly dependent on the 

stage at which the disease is identified. 

Early use of herbal treatment aims to 

stimulate the thyroid glands in order to 

produce hormones, improve the absorption 

of iodine, support thyroid hormone 


metabolism, alleviate autoimmune inflammation, 

and reinforce adrenal performance. 

An important step for the herbal treatment 

of autoimmune thyroiditis in 

women during perimenopause (around 

the menopause period) is the alleviation 

of estrogen dominance. Significant hormonal 

changes often occur in connection 

with the development of 

autoimmune thyroiditis, such as the 

postpartum period, or perimenopause, 

which may be accompanied by a temporary 

increase in estrogen levels. Because 

of estrogen dominance, the liver produces 

a number of proteins known as 

thyroxine and the amount of thyroid 

hormones circulating in the blood is reduced, 

so the body overall has less hormones 

for cells immediately available. 

Thyroid glands consist of tissues sensitive 

to estrogen, and locally increased estrogen 

levels may contribute to 

autoimmune inflammation. The herbs 

recommended during the initial stages of 

the disease include especially kelp seaweed, 

sea kelp, solenostemon (also 

known as coleus), hops, and vitex (or 

chaste tree). Herbs and foods with an 

“anti–estrogenic” effect, which include 

green tea, turmeric, thyme, and oregano, 

help neutralize harmful estrogen 

metabolites and environmental toxins 

and pesticides with estrogenic and inflammatory 

reactions. 

During advanced stages of the disease, 

particularly after substitution treatment, 

herbal treatment focuses primarily on 

promoting the conversion of thyroxine 

to biologically active triiodothyronine 

and supporting proper receptor 

activity for thyroid 

hormones in target cells, 

which transmit information 

of hormone 

presence to 

the cell nucleus. 

When the size of the patient’s substitution-treatment 

dose has a negative effect, 

herbal treatment can particularly help 

ease its side effects. It also helps prevent 

cell resistance to thyroid hormones, 

where the body shows signs of reduced 

thyroid performance despite an optimal 

level of hormones in the blood. 

NATURAL ASSISTANCE 

The following herbs are not a replacement 

for substitution therapy, and. furthermore, 

the proper selection and 

dosage should always be discussed with 

a professional phytotherapist. Herbal 

treatment for reduced thyroid performance 

should always be part of a universal 

approach that takes into account the patient’s 

individual medical history while 

paying attention to the complex chain of 

his/her disease. 

Bladderwrack (Fucus vesiculosus) is 

used in the treatment of hypothyroidism 

due to its stimulatory effects caused by 

its high content of iodine. It is also recommended 

for its anti˗estrogenic effects 

and performance in protecting thyroid 

tissue. Bladderwrack is also a major 

source of polysaccharides with antioxidant 

and anti-inflammatory effects and 

serves as an excellent tonic for supporting 

general vascular health. 

Kelp Seaweed (Ascophyllum nodosum), 

like bladderwrack, is an important 

source of biologically usable iodine. Before 

using an herb treatment rich in iodine, 

it is important to ensure there is 

a sufficient level of selenium 

in one’s organism. Any deficiency 

may cause an 

adverse reaction on 

the thyroid glands. 

Kelp increases the 

activity of the important 

antioxidant 

Kelp Seaweed 


23

glutathione in one’s organism, protecting 

thyroid cells against the destructive effects 

of autoimmune inflammation. 

Indian coleus (Coleus forskohlii) 

comprises a substance called 

forskolin, which removes 

iodine from the thyroid 

glands’ blood cells, 

thereby increasing 

the excretion of 

thyroxine and triiodothyronine. 

The 

active substance 

contained in the 

coleus plant also plays 

an important role in iodine’s 

organification, or inorganic iodine 

binding to the organic protein. In 

naturopathy, coleus is successfully used 

for the treatment of respiratory and 

heart diseases, and in recent years it has 

also been added to weight reduction 

products due to its performance in 

helping burn fat. 

Ashwagandha 

Common Hop (Humulus lupulus) 

promotes the extraction of iodine from 

the blood and its absorption by thyroid 

tissue. It also suppresses the activity of 

inflammatory cytokines that emerge 

during inflammation, possibly interfering 

with the synthesis of thyroid hormones. 

Further traditional uses for 

hops are in the treatment of insomnia 

and anxiety disorders. Hop plays a role 

as a sedative, stimulates digestion, and 

helps regulate women’s menstrual cycles. 

Water hyssop, or Brahmi (Bacopa 

monnieri) is among the most traditional 

Ayurvedic herbs and is celebrated for its 

beneficial effects on the nervous system. 

A number of studies have proven that 

active substances from the brahmi plant 

improve the transmission of nerve impulses, 

thereby improving memory and 

one’s cognitive performance. 

During prolonged periods of stress, 

high levels of cortisol prevent the conversion 

of thyroxine to triiodothyronine, 

thus causing the body to suffer 

from a deficiency in its cells. 

Water hyssop lowers cortisol 

levels, protecting against 

the adverse effects of 

chronic stress. This herb 

also induces significant 

stimulation of the thyroid 

tissue itself, thereby significantly 

increasing the generation 

of thyroxine 

hormones. 

Ashwagandha or Withania (Withania 

Somnifera) belongs to the most important 

adaptogenic herbs that are traditionally 

used for the treatment of 

chronic stress, insomnia, fatigue syndrome, 

and adrenal insufficiency (lack 

of adrenal cortex activity). A less well 

known effect of Ashwagandha is its specific 

and direct effects on thyroid tissue 

and its support of both thyroxine and 

triiodothyronine secretion. The herb 

also influences the conversion of thyroxine 

to triiodothyronine and subsequently 

restores triiodothyronine 

communication with the cell nucleus, 

thus promoting the effective use of all 

the cells’ thyroid hormones and positively 

affecting the body’s general metabolism. 

Rosemary (Rosmarinus officinalis) belongs 

to a group of important herbs for 

the treatment of hypothyroidism of autoimmune 

origin. It has strong anti-inflammatory 

properties and influences 

most of the steps in the formation of 

thyroid hormones and their utilization 

by cells. It enables the conversion of thyroxine 

to triiodothyronine, cell receptor 


sensitivity for thyroid hormones, and 

their cell DNA communication. In folk 

medicine, rosemary is also used as 

a spasmolytic and choleretic in intestinal 

colic in order to stimulate gallbladder 

activity and improve the appetite. 

Guggul Resin (Commiphora mukul) is 

often the naturopathic number one 

choice in autoimmune thyroiditis treatment 

manifested by hypothyroidism. 

Furthermore, it helps to enable a vital 

conversion of thyroxine to triiodothyronine, 

even stimulating direct production 

of triiodothyronine by influencing liver 

enzymes. Other traditional uses include 

the treatment of cardiovascular disease 

through fat-metabolism regulation and 

the reduction of cholesterol in the 

blood. 

NUTRITIONAL MEDICINE 

People suffering from hypothyroidism 

of autoimmune origin often show a prolonged 

deficit of many vitamins and 

minerals. This prevents proper production 

and metabolism of thyroid hormones 

and may lead to a chronic 

inflammation, with the subsequent tissue 

changes of the thyroid gland responsible 

for lowering its performance. 

Vitamin D coordinates the immune 

system, in order to discern between its 

own and foreign cells or substances. It 

shows a positive influence on autoimmune 

or allergic reactions when the body 

reacts with an exaggerated immune response 

to its own tissues or harmless substances. 

It also relieves the course of acute 

and chronic inflammation. Vitamin D is 

responsible for communication between 

the thyroid hormone cell receptors and 

the cell nucleus, so it is absolutely necessary 

to make use of these hormones for 

the target cells and body tissues. 

Iron helps convert amino acid phenylalanine 

into tyrosine (low levels of tyrosine 

lead to decreased performance of the 

thyroid gland). Our diet’s main sources 

of iron are almonds, avocado, pine nuts, 

sea and freshwater algae, legumes, 

spinach and leafy vegetables, pumpkin 

and sunflower seeds, parsley, nutritional 

yeast, dried fruits (mainly apricots), organic 

meat. and seafood. 

Selenium regulates iodine supply for 

the production of hormones. It also 

plays a part in the conversion of thyroxine 

to triiodothyronine and helps maintain 

healthy levels of both hormones in 

the bloodstream and in organs such as 

the liver, kidneys, and brain. Selenium 

belongs to a group of important antioxidants 

protecting tissue from increased 

oxidative stress. It is also essential for the 

proper utilization of iodine by the thyroid 

glands, giving reason to increase the 

intake of selenium through iodine diets 

or treatments with herbs rich in iodine. 

Major food sources of selenium are alfalfa 

sprouts, barley, broccoli, Brazil nuts, 

sunflower seeds, mushrooms, celery, garlic, 

onions, fish and meat. 

Zinc is the most important mineral for 

the immune system because it activates 

more than 200 enzymes in the body. The 

vast majority of patients with hypothyroidism 

of autoimmune origin suffer 

from chronic zinc deficiency. Zinc, like 

selenium, is also responsible for the 

transformation of thyroxine to triiodothyronine. 

Food sources of zinc include 

blueberries, red pepper, yeast, peas, 

pecans, walnuts and Brazil nuts, almonds, 

sunflower seeds, ginger, whole 

grains, red meat, and sardines. 

Iodine is an essential building block for 

thyroid hormones, without which they 

are impossible to synthesize. If thyroid 


25

tissue doesn’t receive a sufficient dose of 

iodine from the blood, there are consequential 

changes in the structure and 

function of the thyroid glands leading to 

hypothyroidism. Concurrently, this 

often leads to the enlargement of the 

thyroid glands (growing, or developing 

a goiter). An increased intake of iodine is 

also essential for development of the 

fetus during pregnancy. Major food 

sources of iodine are seaweed, Irish moss, 

sea salt, seafood, water with a high mineral 

concentration (especially for healing 

respiratory ailments), cherries, eggs, asparagus, 

mushrooms, spinach, sesame 

seeds, and garlic. 

Group B vitamins: Thyroid gland hypothyroidism 

is often accompanied by 

a lack of B vitamins, especially B2, B3, 

and B6. These vitamins contribute to the 

overall body’s metabolism, increasing 

mental and physical performance during 

chronic fatigue and stress. Furthermore, 

they promote healthy functioning of the 

adrenal cortex, which releases hormones 

during stress. 

Calcium and Magnesium: High levels 

of cortisol, due to of chronic stress, increase 

the flushing of magnesium out of 

the body. Low levels of magnesium intensify 

the response to stress, contributing 

to muscle stiffness, chronic pain, and 

migraines. For the treatment of autoimmune 

thyroiditis, it is recommended to 

take easily absorbable forms of calcium 

and magnesium containing 1,000 milligrams 

of elemental calcium and 300 

milligrams of elemental magnesium. 

Essential polyunsaturated fatty acids 

have strong anti-inflammatory effects 

and are crucial nutritive substances in 

the treatment of autoimmune disease. 

Foods rich in unsaturated fatty acids are 

chia seeds, flax seeds, fish, avocados, 

nuts, walnuts, and oils (especially 

flaxseed, walnut, avocado, chia, hemp, 

and olive oils). 

Probiotics: The intestine contains 70 

percent of our immune system. This immune 

tissue is known as the GALT system 

or “lymphoid tissue associated with 

the gut.” Its role is to provide an immunity 

barrier against substances and organisms 

evaluated as harmful and to 

keep them from entering the body. 

Damage to this vital immunity barrier 

leads to a number of autoimmune diseases. 

The most important thyroid hormone 

– triiodothyronine – is created very little 

by the thyroid gland itself, but up to 90 

percent of its formation is credited to coaction 

with an inactive hormone named 

thyroxine. Gut bacteria also plays a key 

role in this conversion. 

Care for healthy intestinal microflora 

by regular use of probiotic supplements 

with therapeutic qualities and by the 

consumption of fermented products and 

prebiotic foods can significantly boost 

thyroid hormone metabolism and prove 

beneficial in substitution treatment. 

NUTRITIONAL 

RECOMMENDATIONS 

One’s diet base should be high in plantbased 

proteins that are rich in unsaturated 

fatty acids (vegetables, nuts, seeds, 

healthy oils, legumes), as well as organic 

chicken and turkey meat, and fish that is 

steamed or boiled without the skin; lots 

of fresh fruit and vegetables – both raw 

and steamed – are also recommended. 

Basic dietary recommendations for the 

treatment of autoimmune thyroid disease 

manifested by hypothyroidism are 

as follows: Elimination of all foods 

which trigger an autoimmune response 

and systemic inflammation in the body, 

particularly cereals and wheat flour as 

well as any dairy products, refined sugar, 


A melange of nuts 

canned and industrially processed foods, 

meats and fried food, caffeine, fruit, vegetables 

or animal products with high levels 

of pesticides and trans fatty acids, 

which are highly inflammatory and prevent 

the organism from optimizing essential 

fatty acids. 

SUITABLE FOOD 

Increased food intake that harmonizes 

thyroid performance and production of 

its hormones is crucial, especially fresh 

fruits, vegetables, nuts, seeds and coldpressed 

oils. Among particularly good 

medicinal foods are pineapple, papaya, 

berries, pomegranate, turmeric, seaweed, 

fermented products, and nutritional 

yeast. 

Furthermore, increased intake is recommended 

of so-called superfoods, live foods, 

and fresh vegetable juices that nourish the 

body at the cellular level because they are 

rich in vitamins, minerals, enzymes, and 

antioxidants. The enzymes contained in 

living foods (fruit, vegetables, nuts, seeds, 

sprouts) represent life’s subsistence force. 

In the event of excessive cooked food or 

industrial processed food consumption, 

the body has to create all the digestive enzymes 

itself, possibly resulting in exhausted 

organs, especially the liver and pancreas. 

Putting more living foods on the table thus 

enables the body to relax. And in turn, the 

energy that would normally be taken up by 

digestion can be used to strengthen the immune 

system and heal any organ or tissue 

ailments. 


27

The Globe 

Artychoke 

(Cynara scolymus) 

TThis bittersweet-tasting plant from 

the Asteraceae family has a multitude 

of healing abilities. It regenerates 

the liver, acts against flatulence and has 

strong detoxicating effects. It also has 

its unmistakeable place in the culinary 

domain – on the most opulent tables 

among the most delicious 

delicacies. 

The artichoke's leaves 

are silverygreen 

and cut along 

the edges. Its main 

product are its buds. 

These have to be harvested 

one at a time 

and ideally just before 

they come into blossom, 

since they become 

bitter after that. Artichokes 

are distinguished by the color 

of their buds – there are white, 

green or purple ones. The artichoke 

often grows up to one and a 

half meters in height. 

HISTORY AND ORIGIN 

The plant originally comes from North 

Africa and West Asia. It was also 

known in ancient Egypt, since its depictions 

were found in the ruins of ancient 

temples there. Even the ancient 

Greeks and Romans were familiar with 

it. It was the Romans who had it imported 

from Carthage. Today, artichoke 

is most often consumed in Italy, France 

and Spain, where it is grown in excess. 

The first extensive artichoke farms date 

back all the way to fifteenth century Sicily. 

GROWING 

It can be grown domestically as well, 

but the important thing is to have a lot 


of sunlight available for the artichoke 

to grow properly. It is a thermophilic 

plant and it does not grow well without 

direct sunlight. It also requires permeable 

soil rich on humus and sufficient 

care. During the summer, it is also vital 

for it to be watered regularly, which, 

among other things, prevents it from 

getting woody. Thanks to sufficient watering, 

the buds will be much tastier. It 

is necessary to pre-grow artichokes 

from the seeds or to buy already pregrown 

plants in a garden center. Alternatively, 

it is possible to reproduce 

them through division of older clusters. 

Typically artichokes are planted 

in the garden bed in May, because 

there is the danger of 

ground frosts during the 

earlier months, which 

could harm them. It is 

grown as a perennial 

plant. Before the winter, 

the tubers should 

be stored in a cold 

room where there is 

no danger of frost. It is 

possible to winterize the 

artichoke in a jar filled 

with peat. In comparison 

to other plants, the artichoke 

has one major advantage – it 

is not prone to any diseases and no parasites 

attack it. 

A PLANT FOR HEALTH 

The artichoke consists of up to 85 percent 

water. It also contains saccharides, 

namely inulin, which is responsible for 

its characteristic, slightly sweet taste. It 

also contains fiber and some sour-tasting 

compounds or mineral substances 

(calcium, magnesium, potassium, phosphorus, 

copper, manganese, boron, 

iodine). As for vitamins, it is mainly 

rich in vitamin C, B (also folic acid), 

E and provitamin A. It contains almost 

no fat. The energetic value of an artichoke 

is the same as that of a carrott – 

167 kJ per 100 grams, or about 40 calories. 

Another important component 

is cynarine. It affects the liver and kidney 

cells and increases the production 

of bile and urine. Contrarily, it lowers 

the absorption of cholesterol in the 

liver and detoxifies it. Thanks to this 

aspect, it is also suitable for occasional 

alcohol drinkers, because it effectively 

helps in degrading alcohol. Furthermore, 

it lowers the glucose levels, helps 

in prevent against aterosklerosis, 

treats allergies and wards off chronic 

illnesses. The artichoke can also lower 

the cholesterol and blood sugar levels, 

calm the stomach and prevent vomiting. 

In small amounts, it is helpful in 

preventing flatulence. If eaten in larger 

amounts, the result will be the opposite 

however. Because it is such a healthy 

and low-calorie vegetable, it also comes 

as a great tool for detoxication and cleansing 

of the body. 

THE ARTICHOKE 

IN THE KITCHEN 

For cooking, the premature flowerbuds 

are typically used. Cut them from 

the plant only when they stop growing 

in length and start growing thicker. 

Once they come into blossom, it is too 

late. After the cutting, sprinkle some 

lemon drops on the plant's cut 

wounds, or else it will blacken. Small 

and young flower clusters (inflorescence) 

can be eaten raw, but the larger 

ones need to be cooked. Cook them in 

salt water with several drops of lemon 

juice, which prevents the blackening of 

the cut wound. Serve them in one 

piece. Either bake them into something, 

or serve them cooked with sauce 

or dressing. 


29

A Cleansing Tea After 

Nights of Drinking 

A decoction from artichoke 

leaves is very useful for liver 

cleansing. Cook the fresh leaves 

for 2 minutes and then strain 

them immediately. Drink the tea 

three times a day for about 

2 to 3 weeks. Then it is necessary 

to stop drinking the tea for 

fourteen days. After that we can 

repeat the tea treatment again. 

COVER 

RECIPE 


Garlic Artichokes With Butter 

Ingredients: 

- 6 artichokes 

- 2 slices of garlic 

- finely cut parsley 

- a spoon of butter 

Preparation: Pluck the artichoke’s hard 

green leaves until you reach the smaller 

and softer yellow leaves. Cut off the 

hard tips, shorten the stem and cut the 

artichoke in half. If there’s fluff and 

pointy young leaves inside the artichoke, 

you have to cut them out. After doing 

this, you will have the soft and edible 

part. Split each artichoke into 8 pieces, 

wash them and put them in a bowl of 

water mixed with lemon juice. Heat up 

the butter on a pan, cut the garlic in 

little pieces and fry it with the artichokes. 

Let it fry for a few minutes. Then 

add a speck of salt and pepper, a handful 

of parsley, stir it and then add a glass of 

warm water. Let it cook in a pot covered 

with lid for about 20 minutes. Serve as 

an appetizer on a fresh baguette. 

Chili Artichokes 

Ingredients: 

- 1/2 lb of peeled and prepared artichokes 

- 1/2 cup of olive oil 

- 1 teaspoon of Himalaya salt 

- 1/2 teaspoon of thyme 

- 1/2 teaspoon of oregano 

- 1/4 teaspoon of grinded chili 

- 2 tablespoons of lemon juice 

Preparation: 

Wash the artichokes in cold water and 

mix them together with oil, salt, thyme, 

oregano and chili. Put it all in a preheated 

pan. Cover with lid and let it stew for 

about 10 minutes with occasional stirring. 

Then, take it off of the heat, and 

let it cool down to room temperature. 

Add lemon juice and the meal is ready 

to serve. 

Artichoke Salad 

Ingredients: 


- salad cucumber 

- sterilized bell pepper 

- oil 

- 2 tablespoons of apple vinegar 

- sugar 

- a slice of garlic 

- 1 small shallot 

- a handful of parley sticks 

- chives 

Preparation: Cut the woody parts and 

the leaves of the artichokes. Sprinkle 

lemon juice on the cut wounds, cook 

them in salted water and let them dry. 

Wash the buds and cut the pulp. Put it 

in a bowl. Cut the cucumber and the 

bell pepper in slices and add them to the 

bowl with the artichokes. Use the oil, vinegar, 

herbs and salt to prepare a marinade 

and pour it over the prepared 

vegetables. Stir well, let it cool and serve. 

Florentine Artichokes 

Ingredients: 


- 1/2 lb of leaf spinach 

- 1 oz of butter 

- 1 cup of béchamel sauce 

- 1 egg 

- 8 slices of lemon 

- 1 3/4 oz of grated Parmesan 

- salt and a nutmeg 

Preparation: 

Put a washed artichoke between 2 slices 

of lemon, bind it with a string and cook 

in salted water. Then remove the lemons 

and the string and wash the artichokes. 

Cut the spinach leaves coarsely, let them 

stew with butter until they’re soft, then 

spice it up with nutmeg and salt. Fill the 

artichokes with spinach, pour béchamel 

sauce with whipped egg over it, sprinkle 

it with grated cheese and bake it together 

in an oven. 


31

Q & A - My Herbs Advice 

I decided to go on the “raw” diet. What 

can I expect from it? 

Cooked food fills your stomach, and you 

digests it slowly. If you start eating raw, 

uncooked foods, you will always feel hungry 

at first. This diet contains enzymes 

that are digested quickly. It is important 

to realize how your body had been set up 

before you change your diet. Raw food 

does not warm the body as we are accustomed 

to with cooked food. 

Therefore, we have the feeling of being 

cold. This is why we should eat foods according 

to the seasons. Summer is the season 

when fresh food is grown, and when 

the weather cools down in autumn, we 

need food that warms us. Cooked food 

does not clean the body, because it lacks enzymes, 

as opposed to raw food, where 

the body is cleansed very quickly. 

For many years I have suffered from 

rheumatic pain. Recently I heard that 

a raw diet can serve as a treatment. 

How does it work, and will it harm me? 

Rheumatic pains are associated with the 

accumulation of acid in the body. In 

many languages, raw food itself translates 

as "to live." It is exactly as nature 

intended. We were not born with a pot to 

cook food, but were designed to eat it as it 

grows. So if this primordial philosophy 

has returned, understand it and accept it 

into your life, and your reward will be 

perfect health. 

A raw diet works in the way that it nourishes 

the body. Although we normally eat 

a lot of food, it has all been somehow modified, 

and it lacks life-giving enzymes. It is 

full of preservatives, chemicals and substances 

that are foreign to the human body. 

The body cannot process it, meaning it 

needs to store it somewhere. These foods 

are acidic for the body; they create a number 

of acids, and the body starts to experience 

hyperacidity. Raw foods, on the contrary, 

alkalize food, and therefore, allow the 

re-dissolving of the acids. 

What can be cured by the transition to 

raw food? 

Though it may sound unbelievable transitioning 

to a raw food diet will take you on 

a path toward perfect health. Healing depends 

on the length of time you have been 

suffering from an illness, and so it can take 

the same amount of time (and sometimes 

even longer) to be totally cured. Therefore, 

you can not expect that in a month you 

will be healthy, but expect very pleasant 

changes: the reduction of blood pressure, 

changes in blood sugar levels or the subsiding 

of various pains. The body ceases to 

bloat because it no longer needs water to 

dilute built-up acid (if it were not diluted, 

it would poison you). It restores the organs 

and thus, adjusts hormonal activity, even 

the thyroid function. You can also cure 

problems of the liver, kidneys, pancreas and 

stomach and even third degree arthritis. 

Half a year ago I started to eat only raw 

food. Before that I was a vegetarian for 

eight years and a raw foodie for two 

years, but the latter was temporary. But 

I feel that this diet isn't so good for me. 

I often feel hungry and suffer from flatulence. 

Am I making a mistake somewhere, 

or is this lifestyle not suitable for 

me? 

Hunger is caused by the fact that raw 

foods contain live enzymes that speed up 

the digestive process. Initially, it is necessary 

to eat more. Today, due to cooked 

food, we have enlarged organs, including 

the stomach. After some time, the organ 

size changes back to its former size, and 

the body (progressively) no longer requires 

such a high food intake. 

Flatulence can be caused by insufficient 

biting and chewing of food in your 

mouth, but it can also be a combination 


of unsuitable foods, like dried fruit and 

nuts, dried and fresh fruits or vegetables 

and fruits. Sugars and starches, which 

due to the combination don't digest sufficiently, 

can ferment in the gut again. 

Additionally, this ailment may be caused 

by the ingestion of large quantities of 

fruit sugars. 

Can you advise me on how to germinate 

grains? 

Grains germinate in the same way as 

other seeds. Soak them in cold water for 

about twelve hours, then rinse them 

under running water, and let them drain 

properly on germinating trays. They 

should be rinsed twice a day under cold 

running water (in the summer, when it is 

very warm, even three times a day). After 

two days, sprouts that can be used will 

appear. 

I do not advise eating classic grains. This 

form of germinated grains may be more 

suitable for the preparation of grain milk 

(rye, barley, oats) or fermented beverages. 

Grains are already modified and are not 

at the start of our food chain. I would 

rather recommend the so-called pseudo 

grains, such as buckwheat, amaranth, 

quinoa. They also do not contain gluten. 

Are there any courses in raw food 

preparation, or can I learn about it at 

home? Where do I buy the right ingredients? 

Nowadays, you can attend various lectures 

and courses in raw food preparation. 

You can be inspired by how foods 

such as vegetables, fruits, seeds and nuts 

are made into tempting and tasty meals. 

However, it is important to realize the 

principles and philosophy of raw foods 

based on their simplicity. Make sure not 

to slip back to the flavors of the processed 

food palate. Initially, raw diet foods are in 

the form in which they are found in nature, 

the place where they really thrive. 

I have heard of treating cancer with a raw 

diet. Is this something that is really possible? 

Raw diet may help prevent cancer. However 

any questions should be consulted with 

a physician. Cancer is related to the current-day 

state of society in which there is a huge amount 

of hyper-acidity. Cancer is actually the build up 

of this high acidity in the human body. That is 

why it is necessary to cleanse the body. 

We can compare this with cleaning a really 

dilapidated house. It takes time to get rid of all 

the accumulated junk, to paint, wash, and 

clean it all up. We are tired, dusty, and sometimes 

even exhausted, but watching the house 

gradually look nicer will increase our happiness 

and satisfaction, and we will have more 

energy to complete the clean-up. It is the same 

with internal cleansing. 

What foods are suitable for improving eyesight? 

Over the last year, my eyesight has 

greatly deteriorated. What natural products 

can help me, and how can I prepare them? 

You need foods that fortify the liver, which is 

also the main detoxifying organ that must perform 

many functions. If it must constantly be 

breaking down toxins, heavy metals or acids, it 

cannot perform other necessary functions. You 

could say that it is working overtime. 

Eaing raw food allows a gradual regeneration 

of the liver, which will improve over time and 

heal. When cleansing, the condition may get 

temporarily worse, but this is perfectly natural 

in the cleansing process. Over time, as the 

body breaks everything down, it 

also adjusts back to normal conditions. 

An excellent support for the liver is 

milk thistle. The active component of 

milk thistle is called silymarin, 

a flavonoid in the seeds of this herb. 

Silymarin supports liver functions and 

protects it from the toxic effects of 

certain substances, such as alcohol 

and paracetamol. It also promotes 

the regeneration of liver cells. 


33

The Scents 

of Summer 

Summer is in full swing. We're making the most of the 

warmer, longer days by, traveling on vacation, taking a rest, 

going to the woods and spending more and more of our 

free time outdoors. Let’s make this time even more pleasant 

by use of aromatherapy. Scents are not only for pleasure, 

but for relief from various ailments we may come in contact 

with during the summer. 

In the hot summer, you 

can very well use herbal 

distillates (also called floral 

water), which are formed 

as a by-product in the 

production of essential 

oils. The result of 

the steam-distillation 

process is an ethereal 

(essential) oil and also 

floral water, 

which contains all the water-soluble 

substances. Floral water spray, for example, 

is used to refresh the skin. It can 

also be used internally. For example, a 

few drops of peppermint or rose hydrolat 

(floral water) in a glass of drinking 

water can offer refreshing relief. 

SWELLING OF HANDS 

AND FEET 

If you are troubled by the swelling of 

hands or feet, try 

a cooling bath.

In terms of essential oils, rosemary and 

juniper are excellent (3–4 drops for 

a small bath). Remember that during 

the preparation of the bath, essential 

oils must first be mixed with suitable 

carrier oils (base oils) – for example, 

honey, cream, and salt from the Dead 

Sea. Pour the essential and carrier oils 

into the cool bath. You can also include 

diuretic foods in this diet such as 

melon or cucumber. Boiled potatoes 

also help, and if you have lovage (Levisticum 

officinal) at your disposal, then 

boil it with the potatoes. 

BEE STINGS 

If you happen to meet with a bee in 

the wrong place and time and it deems 

itself entitled to take defensive measures, 

you’ll most likely end up with 

a sting, which needs to be carefully 

pulled out. Ideally, do not hold it at the 

end, which contains a poison capsule, 

but rather scrape it out. Then treat the 

affected area with three drops of 

chamomile blue, letting it drip onto 

a vinegar poultice and letting it work 

for as long as necessary. 

Moving on, in summer, mosquitoes 

and black fly stings can be treated by 

the following: 

- Mix 1 teaspoon of apple cider vinegar 

with 3 drops of thyme and rub the 

affected area. 

WASPS 

- 1 teaspoon of apple cider vinegar, 

2 drops of lavender, 2 drops of 

chamomile blue. Mix together and rub 

the affected area or prepare a cool poultice. 

DIARRHEA 

Not only in summer but also during 

the year one isn’t immune to digestive 

problems, with one of the frequent 

symptoms being diarrhea. There are 

various origins of diarrhea, and if you 

are able to identify what type it is, you 

can use the following recipes: 

Viral diarrhea: 1 tablespoon (15 ml) 

of oil, add 2 drops of thyme linalool, 

2 drops of lavender, 1 drop of tea tree 

Food poisoning: 1 tablespoon of oil, 

2 drops of blue chamomile, 3 drops of 

peppermint, 1 drop of eucalyptus radiata 

Stress: 1 tablespoon of oil, 1 drop of 

Roman chamomile, 2 drops of eucalyptus 

radiata, 3 drops of lavender 

Gently rub the selected blends on the 

stomach area, or use with pressing 

nerve endings in order to treat the large 

intestine. 

It is also necessary to ensure fluid intake 

to prevent dehydration, so we 

present you with the following hydrating 

solution: 2 Quarts of water, ½ teaspoon 

of salt and 4 teaspoons of 

glucose. Dissolve, add a little fruit juice 

and serve in small portions. 

TRAVEL SICKNESS 

- 10 drops of ginger, 4 drops of peppermint, 

2 drops of eucalyptus radiata 

and 2 drops of coriander 

Pour this solution into a bottle and 

dilute with a ratio of 2 drops to 1 teaspoon 

of oil. Before setting off on the 

road, rub on the back and stomach. 

And for the journey take tea made 

from ginger root and fresh mint. 

Furthermore, we can make good use 

of the car diffuser by adding essential 

oils along with a good few drops of 

peppermint. 

VAGINAL MYCOSIS 

Vaginal mycosis is very unpleasant 

disease which frequently rears its ugly 

head repeatedly. Most women experience 

it at least once in their lifetime. It 

may appear due to summer bathing 

and sometimes sub-standard sanitary 


35

conditions, especially when travelling 

(which is a particularly annoying problem). 

You can prepare a basic mix of: 

10 ml or 2 tsp of vegetable base oil, 

2 drops of tea tree, 2 drops of lavandin 

(or it may be lavender, but lavandin is 

more effective), 4 drops of geranium 

and 5 drops of patchouli. 

Coat a tampon with this mixture and 

replace before sleeping and getting up in 

the morning. During the day, it can also 

be replaced at least twice. For the following 

days the frequency can be reduced, 

but overall it is recommended to apply 

for at least ten days, especially at night. 

HEMORRHOIDS 

Sometimes we may suffer from unpleasant 

hemorrhoids. If you don’t require 

medical treatment, you can make 

the following mix: 

10 ml or 2 tsp of vegetable base oil, 

2 drops of Cupressus sempervirens, 

1 drop of lemon, 3 drops of geranium, 

1 drop of sage and 1 drop of helichrysum. 

Herbal solution 

We alleviate the affected areas with 

the mixture as needed, ideally after 

using the toilet and after hygiene 

preparation. The above recipe can be 

used after dilution to 20 ml (4 tsp) as 

massage oil for varicose veins. 

BRUISES, SCRAPES AND BUMPS 

For scrapes, especially “asphalt 

scrapes,” undiluted lavender has proven 

particularly effective by dripping directly 

onto the wound. It disinfects but 

doesn’t burn, and moreover its fragrance 

soothes the mind. Therefore, 

I recommend carrying a bottle of 

lavender from spring to autumn, which 

can be used not only for abrasions but 

also for soothing the skin after bites 

and as a repellent against mosquitoes 

and ticks. 

Herbal tincture 

For bruises and bumps Helichrysum 

(also known as Immortelle or 

strawflower) essential oil has proven to 

have wonders. A three percent concentration 

of Helichrysum in vegetable oil 

does a great job at eliminating old 

bruises and hematoma. With regards to 

cosmetics, it performs well in dealing 

with spider veins (Telangiectasia), for 

example. 

BURNS 

For all kinds of burns and scalds, 

undiluted lavender is yet again the best 

tonic. Just apply on the affected area, 

leave for a minute to dry, put in cold 

water for about ten minutes (either dip 

or apply a cold compress), and then repeat 

the process by rubbing with lavender. 

Another interesting treatment is by 

the use of honey for burns. After application 

to the burn, honey warms the 

skin slightly and burns, but within 

a few minutes this sensation dies down. 

The burn is then nicely calmed and 


doesn’t blister. If it does, however, you 

can apply undiluted tea tree. 

Skin burns from the sun can be 

soothed courtesy of almond oil with 

a drop of lavender, roman chamomile, 

and by all means eucalyptus radiata. 

HEATSTROKE, SUNSTROKE 

If your child happens to swelter beyond 

your control, you can deal with the heat 

wave by means of a cool bath: 2 drops of 

lavender and 4 drops of lemon. 

Again, we add a suitable oil carrier – 

honey, cream, or milk – and then pour 

into the bath. The bath may be cooler 

and should last for at least 20 minutes. It 

is also necessary to continue patting or 

rubbing the skin with a cold washcloth – 

extra water may be added again with the 

above mentioned oil. Also, do not forget 

adequate fluid intake (add half a teaspoon 

of salt per 1 Quart of water)! 

ANTISEPTIC HAND GEL 

Use whenever you need to disinfect 

your hands and when you have no access 

to running water. 

50 ml of aloe vera gel, 10 drops of 

lavender, 3 drops of thyme linalool, 

2 drops of patchouli and 10 drops of 

manuka. 

Mix the essential oils and add the aloe 

vera gel. Stir carefully and store in 

a bottle with a roll-on top or a simple 

plastic bottle for cosmetics. 

ANTISEPTIC SPRAY FOR HANDS 

Use in order to disinfect hands when 

treating wounds around the skin area. 

This disinfectant spray burns when applied 

to broken skin. 

60 ml (1/4 cup) of water, 15 ml 

(1 tbsp) of alcohol (vodka, spirit), 

5 drops of lavender, 10 drops of tea 

tree, 10 drops of thyme linalool, and 

5 drops of blue camomile. 

Mix the essential oils in a clean bottle, 

add alcohol, shake well and add half of 

the water a little at a time and keep 

shaking (the longer the better). Let the 

mixture rest for 48 hours and then 

shake intermittently whenever you remember. 

Finally, add the remaining 

water, filtered through an unbleached 

coffee filter, and then store. 

REFRESHING LEMON CAKE 

Great lemon cake is enjoyed not 

only in the summer: 

Ingredients: 

- 2 eggs 

- 1 cup of flour 

- 1 tbsp baking powder 

- 6 tbsp of oil 

- 150 g / 5.3 oz of plain yogurt 

- 4 oz of sugar 

- 5–6 drops of lemon essential oil 

- half a lemon or 1 tbs. of vinegar 

- 1 packet of vanilla sugar (or vanilla 

extract). 

Preparation: Squeeze juice from 

the lemon. Whip the whole large eggs 

well into foam with sugar, vanilla, 

and lemon essential oil. Add oil, 

yogurt and lemon juice, and mix 

thoroughly. Then add the sifted flour 

and baking powder and mix well 

again. Pour the batter into greased 

and sprinkled cake molds and bake in 

a preheated oven at 320°F / 160°C 

until golden. Leave the baked cakes 

in their molds to cool before emptying 

them. Finally, sprinkle with powdered 

sugar, slice, and enjoy. 


37

In this new series, we will regularly acquaint you 

with the therapeutic effects of what is probably the 

most controversial herb of our time – cannabis. 

Today, we are going to introduce the plant, talk 

about its origins and mention the most important 

moments in the history of its therapeutic use. 

Cannabis, 

a Universal Cure 

Part One: Introduction 



39

Cannabis is a plant with a rich and 

long history of interactions with humans. 

Researchers assume that it spread 

around the world from Central and 

South Asia – hillsides of the Himalayas 

and the Altai Mountains (today’s territories 

of Russia, Ka zakhstan, Mongolia, 

and China). It is supposed to have 

grown there first more than 30 million 

years ago, while the oldest known evidence 

of its use by man dates back to 

12 000-10 000 BC – that is the estimated 

age of the pieces of pottery 

found in Taiwan the sides of which had 

been decorated by pressing strips of 

hemp cord ("hemp" 

is another 

Dried flowers of female plants 

name for cannabis; nowadays the term 

means mostly industrially grown strains 

with no psychoactive compounds, thus 

legal). 

As a nutritious source of food, 

cannabis was already grown and 

processed, according to archaeological 

findings, in ancient China at least 

8 000 years ago. The Chinese consumed 

seeds and oil made out of 

them; however, the findings do not 

confirm smoking of flowers in order 

to “get high” – this was first done by 

Scythian tribes about 5 000 BC in 

today’s Romania, where burnt remains 

of cannabis flowers were found in burial 

mounds of the so-called Kurgan 

culture (nomadic tribes of the first 

Indo-Europeans). 

FIRST EVIDENCES 

OF MEDICAL USE 

The first written evidence of the use 

of cannabis for medical purposes dates 

back about 5 000 years ago to the reign 

of legendary Chinese emperor Shennong, 

who recommended cannabis in 

his pharmacopoeia for the treatment of 

malaria, beriberi, constipation, rheumatic 

pain, and women’s issues. 

From China, knowledge spread 

gradually to Korea, Japan, and India, 

where cannabis became an essential 

part of not only diet and medicine, 

but also religious and spiritual traditions 

and practices. The Vedas contain 

information about the ritual drinking 

of a sacred beverage called “bhang,” 

which “reduces fever, improves sleep, 

helps against diarrhea, stimulates appetite, 

and prolongs life.” And the 

main ingredient of this drink, of 

course, was cannabis, the “gift from 

the Gods,” as Ayurveda describes it. 

Apart from medical and spiritual use 

there were other advantages of 

cannabis as well, thanks to which it 

spread practically all around the world 

in the next centuries. Its growing did 

not require any particular treatment of 

soil nor complicated irrigation, and 

the plant offered more than flowers 

and seeds; it also had a universally exploitable 

stalk. People began to produce 

cloths and clothes, ropes, cords, 

and later even whole sails (also called 

canvas – a derivative of cannabis) 

from hemp fibre. Columbus discovered 

the New World with ships 

equipped with around 80 tons of material 

made from cannabis fiber. 

CANNABIS AS MEDICINE 

IN 19 TH CENTURY 

Back to the medical uses of cannabis. 

Chinese and Indian knowledge about 


cannabis survived the dark Middle 

Ages in most of Europe thanks to 

the advanced Arab culture. People in 

Europe were growing it throughout 

Middle Ages however, they did not use 

it much as medicine but predominantly 

to produce cloths and oil. 

It was Napoleon who indirectly introduced 

the psychoactive and mind-altering 

effects to Europe at the end of the 

18th century, when his soldiers came 

back from Egypt with full pockets of 

pressed cannabis resin called 

hashish. Paris soon became 

Hemp rope 

Hashish cube 

a smoking capital of 

Europe, with hashish especially popular 

among high society and artists (like the 

famous poet Charles Baudelaire). 

In terms of medicine, the main stage 

was the United Kingdom, specifically the 

activities of an Irish doctor, William 

O’Shaughnessy, who returned to London 

in 1841 after a long stay in India. 

Upon his return he introduced cannabis 

to British medical professionals as a potent 

cure in common use by Indians to 

treat a wide range of diseases and ailments. 

This moment is now considered 

to be the entering point of cannabis into 

the world of modern, Western medicine, 

and in subsequent years cannabis-based 

medications (tinctures, infusions, socalled 

hashish drops, and many more) 

flooded pharmacies all around Europe 

and the United States of America. 

PROHIBITION 

OF A MIRACULOUS PLANT 

A typical American pharmacy contained 

dozens of cannabis medications 

as late as 1941. These 

preparations were produced on a 

large scale by huge pharmaceutical 

companies that we know today as 

Pfizer and Eli Lilly. Nevertheless, 

all of this changed very quickly 

after the 1937 Marijuana Tax 

Act, which effectively prohibited 

any processing of 

cannabis in the United States 

(and within 25 years in the 

rest of the world). 

Today we know very well that the reasons 

behind this were fabricated. In addition, 

the act came just as powerful 

commercial interest groups felt threatened 

by cannabis' properties (such as 

the developers of new synthetic pharmaceuticals, 

fossil fuel and plastic material 

producers and the pulp and paper 

industries). This prohibition came despite 

renowned physicians' testimony 

before Congress that cannabis was a 

tremendously useful plant with huge 

therapeutic potential and that its prohibition 

could not be justified by scientific 

or medicinal evidence. 

In the next installment, we will focus 

on botanical and morphological features 

of cannabis, as well as its content and 

mechanisms of action in the human body, 

especially how exactly it heals us. 


41

Yarrow 

(Achillea millefolium) 

Yarrow is a very well known plant because it is quite distinctive 

and grows virtually everywhere. Its white flowers are 

eye-catching, making this herb difficult to overlook. Its Latin 

name comes from the mythical hero Achilles, who reportedly 

nursed his warriors’ bloody wounds in the Trojan War. 

Yarrow is found naturally throughout 

Europe and Asia, later being transported 

to Australia and North America, 

where it is now quite widespread. We 

can come across this plant in any sunny 

location, such as dry meadows and 

bounds, the edges of forests, along paths, 

in sparse forests and even rubble. One 

can also see this plant in the plains and 

in foothill areas. Yarrow is a perennial, 

bitterly aromatic herb. It grows to 

a height of 8–28 inches (20–70 centimeters) 

and has a creeping rhizome and 

straight stems. The leaves have a characteristically 

unmistakable structure and 

are varied, amphioxus or linear. On top 

of the stalks, tubular flowers with a dirty 

white color sprout in abundance, blooming 

from June to September. 

ACTIVE COMPOUNDS 

Active substances can be found 

throughout the flowering tops, including 

oils containing sesquiterpenes, 


flavonoids, chamazulene, alkaloids, tannins, 

nitrogen compounds, furocoumarines, 

and the list goes on. The 

herb itself has contracting, slightly antiseptic, 

anti-inflammatory effects and 

significantly accelerates blood congealing. 

Internally it encourages sweating 

and reduces fever. 

Yarrow’s effects associated with digestion 

are well known; it promotes the 

production of gastric juices, reduces 

stomach cramps, and is used to treat 

anorexia as well as stomach ulcers. 

Yarrow is very often referred to as 

a purely female herb, for its tea reduces 

menstruation pain, adjusts its cycle and 

is added in the mixture of other herbs for 

the treatment of urinary tract infections. 

Steam distillation extracts a lesser 

known essential oil from this plant, 

which may have – due to the chamazulene 

content – blue-green color. The 

amount and mutual ratio of the components 

in the essential oil, however, depends 

on the habitat, weather 

conditions, and so on. A co-product in 

the production of essential oils is yarrow 

water, which takes pride of place in the 

cosmetics industry. Yarrow quality water 

is produced with a ratio of 1:1 – 1 liter 

(2 pts) of water requires 1 kg (2 lbs) of 

fresh leaves. 

PICKING 

Pick the flowers or leaves during June 

through to October. Subsequently dry 

them freely in the shade or in an oast at 

95°F / 35°C. For cosmetic use it is better 

to use fresh flowers, but personally 

picked dried yarrow will do just as well. 

When picking, take care with regards 

to where it grows, for if it’s growing in 

rubble, the soil may be unsuitable. 

USAGE 

Unfortunately, yarrow is quite often 

a neglected herb, although its effects on 

the skin are undeniable. With its ability 

to accelerate blood congealment and its 

moderate disinfecting properties, one 

can prepare an infusion or decoction in 

the form of a poultice on broken skin. 

Yarrow salve is also suitable for alleviating 

skin problems, rashes and varicose 

veins. 

Pregnant and nursing women should 

take care regarding internal use. Generally, 

usage over a longer period of time 

isn’t advisable as it may lead to dizziness 

or headaches, whereas one has 

nothing to fear with external use. 

Prepare at Home 

Try 

YARROW SALVE 

This salve can be basically prepared in 

two ways. The quickest is by means of 

heated maceration (softening) of herbs 

followed by immediate use, or alternatively 

waiting six weeks. During maceration, 

we can use sunflower oil or shea 

butter as a heating agent. Use a 1:2 

ratio of chopped herbs to oil or melted 

shea butter (for dried herbs use a ratio 

of 1:4). Macerate the herbs in a bath of 

hot water (do not boil) for 4–6 hours. 

Then let the maceration cool, filter it 

and, if using oil, you can thicken it by 

using beeswax – or if using shea butter, 

then let the maceration cool down after 

filtering, and it will just solidify itself. 

We can also use a cold maceration by 

soaking the herbs completely in oil and 

allowing them to macerate at room temperature 

for 6 weeks. Ointment may be 

produced from the filtered macerate. 

Melt 15 g (half an ounce) of beeswax 

along with 75 g (2.5 oz) of macerate, 

pour into jars, and let it cool. The ratio 

of beeswax and macerate may be decided 

according to your preference. 


43

July 

My Herbs 

Calendar 

Green beans 

In July, the blood's circulatory system 

of the element of fire is under the 

biggest threat. Fire – hot, red color, and 

a symbol of high physical activity – 

reigns throughout the month. 

The blood circulation is a closed system 

consisting mainly of the heart and 

blood vessels. A small cardiac cycle circulates 

blood between the heart and 

lungs while collecting oxygen. Meanwhile, 

in the large blood circulation, 

blood flows from the heart to the rest 

of the body, supplying oxygen and nutrients 

to cells throughout. 

In short, veins bring blood to the 

heart, and arteries carry blood from it. 

The circulatory system therefore interacts 

with all organs as a system which 

supplies the cells with necessary nutrients, 

oxygen, hormones, enzymes, heat, 

and so forth, as well as an absorber of 

waste products and unwanted substances. 

This system maintains the internal 

environment of the body in 

balance, both in terms of general nutrients 

and waste products as well as from 

the perspective of thermoregulation. 

WEAKENING BLOOD 

CIRCULATION 

Between 7 and 9 PM blood circulation 

energy is at its strongest, while being 

weakest between 7 and 9 AM. Weakening 

blood circulation is mainly reflected 

in the change of heart rate or beat, sleep 

disorders, general lack of energy, the appearance 

of varicose veins, deep traverse 

cracks on the tongue (which may indicate 

a disposition for vascular disorders 

of the brain), impaired blood clotting, 

hardening of the arteries, heaviness and 

tingling of the limbs, leg cramps, and 

a notably high or low blood pressure. 

If you suffer from a tingling sensation 

in the hands, this could be caused by 

a blocked cervical spine at its narrowest 

point, through which body fluids flow. 

People with low blood pressure are pre- 


dominantly “yin”, and suffer from cold 

limbs and dizziness and are prone to 

fainting. People belonging to the “yang” 

group have high pressure and suffer from 

headaches and heart palpitations. Blood, 

along with Chi, is a symbol of life energy. 

Those suffering from low pressure 

have a low level of life energy (or to put 

it in other words, 

the energy flows very 

slowly and weakly). These people are 

more passive, cope less with obstacles 

and challenges of life, and avoid conflicts. 

It is therefore necessary to stimulate 

the blood more, both in physical 

movement and awareness of one’s important 

role in life. 

Contrariwise, those with high blood 

pressure are full of tension (sometimes 

to the point of intellectual overload), 

revel in conflicts, and take a dominant 

stance, with one’s energy very strong 

and quick to lighten up. But this state 

also means a significantly shorter life 

of one’s heart. So, for healing to commence, 

one has to be calmer, concede 

that the views of others are important 

as well, and to adopt a more modest 

view of one’s dispensability on a universal 

level. One should also be more 

honest with others and strive to be attuned 

with one's spiritual heart. 

FOOD FOR BLOOD 

CIRCULATION 

It is essential to lighten one’s diet by 

avoiding all fatty foods and limiting salt, 

which is by no means good for blood 

pressure. During these hot days it is essential 

to supply the body with sufficient 

fluids – of course without sugar 

and alcohol. Water is ideal, but should 

not be too cold, with a little lemon and 

mint, or rooibos tea, diluted with freshly 

squeezed juice straight from the fruit. 

Regarding cereals, go especially for buckwheat, 

which represents a significant source 

of rutin, strengthening blood vessels. Other 

rich cereals include wheat germ, corn, and 

rice. Also don’t forget the supply of omega- 

3 fatty acids (flaxseed oil, fish oil, walnuts, 

pumpkin seeds, fish – e.g., mackerel, 

salmon, trout, tuna – along with fat-soluble 

antioxidants like vitamin E, carotenes). 

Omega-3 acids decrease LDL and increase 

HDL cholesterol, which dissolves 

blood vessel wall residues. As a source of 

legumes, use mungo beans, soybeans, and 

red adzuki beans. As far as dairy products 

go, give priority to fresh sheep and goat 

products. 

During warm seasons you can consume 

any quantity of vegetables, particularly 

leafy ones, which have a strong positive effect 

on hematopoiesis. Try also tomatoes, 

beetroot, cucumber, spinach, broccoli, cauliflower, 

iceberg or leafy lettuce, Chinese 

cabbage, peas, string beans, and artichokes 

– in short, anything that is fresh and in 

good supply. 

According to health criteria, vegetables 

should occupy half of our plate, and seasonal 

fruits should be preferably consumed 

according to their location of 

growth. Blood circulation is aided by 

many spices, especially cinnamon, colored 

pepper, cloves, fennel, coriander, 

oregano, cumin, and rosemary. 

Among herbs, ones to be recommended 

include lemon balm, nettle, daisy, dandelion, 

birch, mullein, heather, comfrey, 

yarrow, coneflower, common sea-buckthorn, 

veronica chamaedrys, ginko 

biloba, and elderberry. In order to settle 

blood pressure we recommend serving 

liqueur from bear garlic (Allium ursinum) 

or infusion of hawthorn. Also, keep an 

eye on sufficient amounts of minerals 

such as calcium, magnesium, zinc and 

potassium. 


45

Dang Shen 

(Codonopsis pilosula) 

This species has been used for about three centuries, but in 

that relatively short period of time it has become a valuable 

tonic. It is used as a ginseng substitute and is often called 

the poor man's ginseng. 

Poor man’s ginseng 

Dang shen is a twining perennial 

herb in the bellflower family, with 

a carrot-shaped or cylindrical root that 

can be from 4–16 inches (10–40 cm) 

long. When fresh, the root is white and 

smooth; when dried, it is yellow-brown 

and deeply wrinkled. 

USES 

It is somewhat reminiscent of ginseng 

due to its shape: the top of the root is 

stocky with many stem buds. Its stems 

are quite elongated, branched, permeated 

with milky veins, hairy, of a violet 

hue, and up to 10 feet (3 meters) tall. 

Its leaves are alternate, exceptionally 

opposite, with long petioles. 

The leaf blade is ovate or 

oval, pointed and slightly 

serrated, and hairy. 

It has light green 

five-pointed bellshaped 

flowers with 

prominent yellow or 

light purple veins. The 

flowers are yellowgreen, 

with purple spots 

inside, broadly bellshaped, 

shallowly lobed. 

Lobes are triangular with 

pointed tips. Filaments 

are slightly 


dilated at the base with elongated anthers. 

The stigma is white and bristly. 

Sepals are broadly lance-shaped or narrowly 

oblong; the sinus between calyx 

lobes is narrow and pointed. The fruit 

when ripe has three compartments 

containing a great number of brown, 

shiny and smooth seeds. 

The plant grows mainly in China, 

where it is sold in many commercial 

forms. It can also be found in southern 

parts of the Far East, and in Southeast 

Asia. There it is widespread as an undergrowth, 

in thick clumps of bushes 

on the edge of forests and along 

streams and river banks, up to 2,300 

feet (700 meters) above sea level. 

In its entire area it is also cultivated as 

a commercial therapeutic herb. Traditional 

Chinese medicine also makes use 

of other species: Tang shen (Codonopsis 

tangshen) is a creeping vine up to 

10 feet long (3 meters), with ovate 

leaves pointed at the end and hairy on 

the edges, very similar to dang shen. Its 

flowers have a dull-green crown with 

purple stripes and veins. After blossoming 

it produces white-purple twinned 

fruits on a long stem. It was originally 

from the Chinese province of Hubei, 

but because it of its pharmacological 

importance it is widely cultivated, e.g., 

in Sichuan province. 

Codonopsis lanceolata has a climbing 

stalk up to one yard (1 meter) long. Its 

leaves are lanceolate, smooth, and furrowed 

on the edges. Its flowers have 

a dull grey-green to yellow-green 

crown, with purple veins on the outside 

and purple blotches on the inside. 

Seeds of this species are winged. It is 

distributed in China, Manchuria, 

Korea, and Japan. 

Codonopsis javanica is a vine with 

heart-shaped leaves which have roughly 

scalloped edges ending in a point. The 

DANG ZHEN MAY 

HELP REMOVE LONG 

LASTING IMMUNITY 

PROBLEMS 

flowers have a purplish base and red 

veins on the outside. It is found mainly 

in Malaysia and Vietnam, where the 

roots are used in traditional medicine. 

THERAPEUTIC USES 

The drug has uses similar to ginseng, 

however with lesser effects. It strengthens 

the body and is taken for chronic 

fatigue, reduced sex drive, loss of appetite, 

and hypertension (high blood 

pressure) or recuperation after surgery, 

illness, giving birth, or from a weakened 

immune system. It also improves 

one’s condition after prolonged 

chemotherapy or radiation treatment 

for cancer. It is used in treating asthma, 

kidney, or intestinal inflammations, 

type 2 diabetes, insomnia, or fever. It 

can also help with anemia, for it increases 

the red blood cell count, and 

during leukemia, where it reduces the 

number of leukocytes. 

DIRECTIONS FOR USE 

The recommended daily dose is 

10–30 grams (1/3–1 oz) of the dried 

herb, most often taken in two doses on 

an empty stomach. Normally one takes 

it as an infusion or as a root extract. 

Place about 100 grams (3 oz)of the 

dried root into one liter of 60% ethanol, 

and let it infuse for several weeks. Then 

take one teaspoon 2–3 times daily. Its 

tops are a traditional Chinese medication 

for general scleroderma, with the 

goal of improving nutrition and immunity, 

aiding the blood circulation, and 

increasing overall vitality. 


47

CONTENT SUBSTANCES 

The root (Codonopsis pilosulae radix) 

contains, among others, compounds 

based on sterols and pentacyclic triterpenes 

such as beta-spinasterol, some stigmasterols, 

taraxerol, taraxerylacetate, 

friedelin and others. Saccharides, represented 

mainly by the polyfructose inulin 

and free fructose, together with other 

monosaccharides, make up more than 

40 percent of the dry weight of the 

root. 

Additionally, it contains the alkaloids 

codonopsine, codonopsinine and 

the beta-carboline alkaloid 

perlolyrine, derivatives of 

furan, saponins, essential 

oils, mucilages, heteroglycosides 

(e.g. syringin 

and 

tangshenosides I and 

II). And the free amino 

acids threonine, aspartic 

acid, isoleucine, alanine, 

asparagine, 

glutamic acid, glycine, 

serine, valine, proline 

and glutamine. 

It also contains a wide 

range of minerals, such as 

potassium, calcium, magnesium, iron, 

copper, cobalt, zinc, manganese and 

molybdenum, as well as vitamins B1 

and B2. 

CULINARY USE 

In Chinese dietetics, the root of this 

species is quite important, and we can 

find many recipes including it. One of 

the reasons is its high inulin content, 

as well as the fact that it improves 

stomach and spleen function and increases 

the appetite. The roots of dang 

shen, together with the roots of female 

ginseng (Angelica sinensis) and jujube 

fruits, are the main ingredients of the 

“dang shen foods”; the roots are also 

an important ingredient in soups and 

dishes featuring stewed pork or chitterlings. 

A typical Sichuan dish is pork liver 

with dang shen root and female ginseng. 

Dang shen roots are also very 

popular in “fortifying soup with ten ingredients.” 

The roots are also added to 

various mutton broths and are also 

used as a side dish for poultry and fish 

dishes and in soups in general. Extract 

from its infusion is an ingredient in 

sweets or used together with lychee 

and cinnamon in honey pastry. 

The roots can also be 

candied, preserved in 

honey, or used to make alcoholic 

beverages. 

CULTIVATION 

This species grows well 

and can survive the winter 

in moderate climates. It tolerates 

partial shade, but it 

requires drier, permeable, 

Pseudoginseng and nutrient-rich soil: it cannot 

tolerate long periods of 

wet conditions. It should not 

be cultivated long (more than 5–6 

years) in the same spot. Because it is 

a creeper, its care requires increased 

attention, and if one desires higher returns, 

one must build suitable supports. 

Dang shen replicates by seeds, 

either by transplanting seedlings or by 

sowing the seeds directly into the 

earth. 

Seeds are best sown no later than the 

beginning of April in a heated greenhouse 

or by the first half of May in 

open soil. They are very small, so it is 

necessary to prepare the soil perfectly 

for them. One advantage of their cultivation 

is that the plant creates large 

roots already in its first year, which can 


e harvested in autumn. 

After germination and the arrival of 

the first true leaves, separate the 

seedlings in order to best transplant the 

root bale to its site. When sowing directly, 

plant about half an inch deep 

(1 cm), with rows one foot (30 cm) 

apart, and seeds in the rows from 

4–6 inches (10–15 cm) apart. 

During its vegetation, it is necessary 

to regularly hoe, weed, and add fertilizer 

to the plants. Supports are necessary 

for the underground growth to 

reach 6–8 inches (15–20 cm); without 

supports the return is much lower. The 

parent plants begin to flower in the second 

year, for genetic reasons in late 

summer, due to the danger that the 

seeds will not mature. In the course of 

several years, however, adapting to its 

new environmental conditions, flowering 

shifts earlier, August to July. 

HARVESTING 

We get the greatest returns from the 

roots in the third year, if they are harvested 

in late autumn – usually during 

October – or at the start of the spring 

in the next year before the plant 

sprouts. First cut off the top parts and 

remove them from the site. Then dig 

up the roots, which can be as long as 

16 inches (40 cm). 

After harvesting, clean them. Then 

sort them as to old, large, medium, and 

small. Sort roots with diameters more 

than half an inch (13 millimeters) into 

the first group, the old group. 

The large group includes roots with 

diameters larger than three-eights of an 

inch (10 millimeters). Roots with diameters 

larger than a quarter of an inch 

(7 millimeters) belong in the medium 

group, and the rest (over one-fifth of an 

inch or 5 millimeters) fall into the 

small group. 

THE ROOT OF DANG 

SHEN HAS A NEARLY 

IDENTICAL EFFECT 

TO BETTER KNOWN 

GINSENG 

The sorted roots are then dried until 

almost brittle and bunched tightly 

until dried thoroughly. In many areas 

of China they are hung on lines, left to 

dry by the breeze, and then bunched. 

During the drying, take care that the 

roots dry evenly. If they are nearly dry, 

you can interrupt the drying process so 

that the roots do not get too dry and 

break. 

Three pounds of fresh roots yield 

about one pound of dried roots. Dried 

roots just over a tenth of an inch 

(3 mm) long and longer are suitable. 

The root should be strong and firm 

with a friable skin, horizontally wrinkled 

in the wider part, and slightly 

woody, with a noticeably oily substance 

and sweet flavor. If not intended for export, 

the roots can be stored in different 

ways. In some places they are stored 

in sacks weighing 5–10 pounds 

(2.5–5 kg), in others in wooden barrels 

or baskets lined with paper. 

Roots can even be stored when fresh, 

in the same way as other root vegetables. 

This is usually done when intended 

for cooking. 

The importance of this species can 

also be documented by the fact its 

name in Chinese (dang shen) is similar 

to ginseng (ren shen), and it has 

similar effects to ginseng, although 

not as powerful. This is born out by 

Chinese and Vietnamese pharmacopoeia, 

where it is found much 

more often than the more famous 

root of life. 


49

Oat Fiber 

Reduces 

Cholesterol

We find fiber in our daily diet in substances that are not 

digested or absorbed by the small intestines, primarily carbohydrates 

and similar materials. Why is fiber so important 

for the human body? 

Fiber increases the speed of food’s 

transit through the digestive tract, 

particularly in the colon, absorbing water 

and binding substances from food, such 

as cholesterol. If we do not consume 

enough fiber (as is more than likely according 

to recent data), there is a risk of 

major cardiovascular disease and type 2 

diabetes, to name but two conditions. 

Daily fiber intake by an adult should 

be 25–30 grams. A child’s intake is determined 

by taking his or her age and 

adding five (a four year old child, for 

example, should eat at least nine grams 

of fiber a day). 

It should be emphasized that “there is 

no fiber like fiber." In various foods 

there is a marked difference in the fiber 

composition as well as in its health 

benefits. It is advisable to receive fiber 

as part of a normal diet, namely fruits, 

vegetables and whole grains rather than 

in fiber enriched foods or isolated in 

the form of food supplements. 

CONSUMPTION OF DIETARY 

FIBER 

Most people in the developed world 

fall far short in the consumption of dietary 

fiber. The average daily consumption 

according to surveys falls around 

12 grams, with little distinction between 

men and women. That is less 

than 50 percent of the recommended 

daily dose. 

SOURCES OF FIBER 

Fiber can be divided into two groups 

based on aqueous solubility: 

1/ Soluble fiber is present in many 

types of food, including: 

* legumes (peas, soybeans, beans) 

* oats, rye, barley 

* some fruit (especially apples and bananas) 

and berries 

* some vegetables such as broccoli and 

carrots 

* root vegetables 

* potatoes 

2/ Sources of insoluble fiber include: 

* whole grain foods 

* bran 

* nuts and seeds 

* vegetables (green beans, cauliflower, 

zucchini, celery) 

* the skin of certain fruits and tomatoes 

Oats have several nutritional benefits 

compared to other cereals. Significant 


51

Muesli 

positive health effects attributed to oat 

products include the regulation of cholesterol 

levels, a reduction of the 

glycemic response (specifically the 

glycemic index after meals), help in the 

management and maintenance of body 

weight and improvement in the function 

of the digestive tract. 

The glycemic index indicates the ability 

of food to raise sugar levels in the 

blood after a meal. A massive increase 

in this sugar leads to the leaching of excess 

insulin, which converts a considerable 

part of the energy needed to 

remove unwanted fat deposits especially 

around the waist. 

OAT FIBER IN THE BODY 

1/ Since this fiber is water soluble, it 

can absorb fluids in the small intestine 

and contribute to an increase viscosity 

during digestion. Digestion time is 

thus extended, and the blood sugar increases 

gradually. On the other hand, 

the faster the rise and the higher the 

concentrations of glucose in the blood 

after a meal, the deeper the slump and 

the more quickly hunger pangs set in 

again. Foods with a high glycemic 

index should therefore be avoided. 

2/ Oat beta-glucans positively affect 

cholesterol and the lipoprotein metabolism 

mainly by increasing viscosity in 

the small intestine. Viscous beta glucans 

bind bile acids, which then cannot 

dissolve fat. Fat, together with these 

acids, is consequently less absorbed 

from the small intestine into the body 

– only bacteria in the large intestine 

will actively process them. The loss of 

bile acids in the body is replaced at the 

expense of blood cholesterol, meaning 

that cholesterol can be reduced this 

way naturally, without the use of drugs. 

3/ Oat fiber is non-digestible in the 

small intestine but is fermented by bacteria 

in the colon and acts as probiotics, 

which are non-digestible food ingredients 

that stimulate the growth of bacteria 

activity in the colon. This positively 

affects digestion and colonic microflora. 

4/ A very important function of beta 

glucans is linked to our immune systems. 

They actually strengthen the immune 

system and thereby increase the 

body’s resistance to infection. 

5/ Oat beta-glucans form viscous 

fluids in the stomach and the small intestine, 

which strongly stimulates a full 

stomach feeling, thus helping to reduce 

appetite. They are therefore suitable in 

weight reducing diets. 

THE IDEAL DIET 

For a significant reduction in bad 

cholesterol (LDL), we can achieve 

a daily recommended consumption 

with about three grams of beta glucans. 

A reduction in blood glucose of 30 to 

50 percent can be achieved if the beta 

glucans comprise 8 to 10 percent of 

carbohydrates in the food. 

OATMEAL’S LEADING ROLE 

Healthy eating, a reasonable amount 

of movement, and living in peace of 

mind is the recipe for a long, happy 


life. The alpha and omega of a healthy 

body and a nice figure is the harmony 

between energy intake and expenditure. 

We therefore need to receive 

a quality diet with a balance of nutrients 

while engaging in an adequate 

amount of exercise so our body does 

not store fat reserves. 

Recipes: 

CHICKEN SOUP 

WITH OAT FLAKES 

Ingredients: 

- 5 tbs. fine oatmeal (maybe more, depending 

on preferred soup consistency) 

- 7 oz of chicken breast 

- 1 tbs. oil 

- 2 onions 

- 2 carrots 

-1 parsley root 

- parsley greens 

- salt, a pinch of sweet pepper 

- freshly ground pepper 

- 6 c. of water (or broth) 

Preparation: Finely chop the onion and 

sauté in hot oil. Cut the meat into cubes 

and add to the onions, stir in a pinch of 

pepper, and fry. Add the sliced carrots 

and parsley (you can also add other vegetables 

such as broccoli, cabbage, peas or 

the like) and oatmeal. Add water (or 

broth) and cook until the vegetables are 

soft. Season with salt and pepper. 

Oats have several nutritional benefits 

compared to other cereals. They help us: 

* maintain an optimal cholesterol level 

* improve the function of the digestive 

tract 

* maintain proper weight 

* enjoy a long-term feeling of satisfaction 

due to a low glycemic index 

OAT CAKES WITH BROCCOLI 

Ingredients: 

- 1 c. fine oat flakes 

- one large carrot 

- 1 c. fine oat flakes 

- 2 1/2 c. broccoli 

- 2 eggs 

- salt 

Preparation: Soak the oats in water and 

let soften. Add the eggs, salt, finely grated 

carrots and chopped broccoli. Form patties, 

then in the oven for about 35 minutes 

at 320°F/160°C, best cooked on 

grease-proof paper. Halfway through baking, 

turn the patties so they are evenly 

brown on both sides. Serve with potatoes 

or vegetable salad. 

OAT SPREAD 

Ingredients: 

- 4 tbs. fine oatmeal 

- 1 cup of milk 

- 1 tbs. oil 

- 1 onion 

- 2 eggs 

- salt 

- chives (parsley) 

Preparation: Soak the oats for an hour 

in milk. In a non-stick pan add a little 

olive oil, sauté the finely chopped onion, 

and add the oats. Cook until the milk has 

evaporated. Add the eggs, salt to taste, 

and stir until the eggs are done. You can 

add finely chopped parsley or chives to 

taste. Serve with wholegrain bread. 


53

Vitamin Alphabet 

Vitamin A

Vitamins and minerals are essential for us humans. Let us 

create a detailed database of them in order to know what 

can help us in case we fall ill and from what sources we can 

replace our bodies’ deficiencies. 

VITAMIN A 

This type falls into the group of vitamins 

called carotenoids, which give 

vegetables and fruit their characteristic 

yellow-red colour. Carotenoids themselves 

are not so much vitamins but 

rather one level below. In other words, 

from carotene our body can produce 

vitamin A, which happens especially in 

the small intestine and liver. 

This group of substances is necessary 

for our bodies and there are about 600 

types of them, the most significance for 

us being beta-carotene, lutein and lycopene. 

HEALTHY SIGHT 

As regards human body, vitamin A is 

most beneficial for our eyes. It is the 

best prevention for, and in its own way 

can treat, night blindness as well as 

strengthen our eyesight and even treat 

some vision disorders. 

However, these are not the only positive 

effects of vitamin A on our health. 

It is also essential for healthy mucous 

membranes, keeps gums healthy, and 

aids in treating such skin problems as 

eczema and acne. It promotes bone 

growth and strengthens hair and nails 

and boosts the immune system. For 

women, vitamin A is particularly important 

during pregnancy, as it contributes 

to healthy fetal development. 

Lycopene can even have anti-tumor effects. 

EXCESS AND DEFICIENCY 

If our body lacks vitamin A we lose 

appetite, our immunity is weakened, 

and we are constantly ill and start to 

suffer from night blindness. A lack of 

vitamin A causes also dryness of the 

mucous membranes. This applies to 

the eye membranes as well as other 

sites, and in extreme cases it may lead 

to blindness. 

People from developed countries are 

in no real danger, but in third world 

countries what's known as avitaminosis 

is a fairly common problem. 

As far as the excess of vitamin A is 

concerned, it is necessary to bear in 

mind that it is toxic. It may cause longterm 

nausea and vomiting, hair loss, 

dry skin, joint pain and visual disorders. 

Bear in mind, though, that a possibly 

dangerous overdose applies only 

to pure vitamin A and not its pro-vitamins 

– carotenoids. With them there is 

no risk of overdose, because the more 

we take, the less they are absorbed in 

our body. 

NATURAL SOURCES 

To a large extent, this vitamin can 

be found mainly in yellow and orange 

fruits and vegetables (the best 

way to consume them is raw, for 

boiling above 180°C / 360°F destroys 

the vitamin), and also in fish 

and their fats, liver, butter, egg 

yolks, and milk products. 


55

Do We 

Need 

Protein? 

The structure of protein is similar to that of a house, in 

that it is composed of various building materials. The most 

important part of the protein structure consists of amino 

acids that are necessary for the human body. 

Proteins in meat must first be broken 

down (hydrolyzed) by an extensive 

digestive process into simple 

amino acids so they can be utilized by 

the body. The body can break down 

fruits, vegetables, and nuts more easily 

because they have essential amino acid 

structures. It has been proven that the 

body gains much more useful nitrogen 

from vegetables than from meat. 

VITAL PROTEINS 

Nutrients behave differently in an 

acidic environment than in alkaline 


Animal and vegetable 

sources of protein 

ones, where they become free agents of 

growth, maintenance, and regeneration. 

In acidic environments, they tend 

to combine with minerals, metals, and 

fats, thus creating extra toxicity in the 

body. As a result, there is a loss of usable 

amino acids, which leads to a lack 

of building materials. No matter what 

types of protein are used, the body still 

has no chance to regenerate if it cannot 

utilise the amino acids correctly. 

Large muscles created by a high-protein 

diet start to wane during the 

process of detoxification because they 

were pumped full of amino acids which 

are in turn not needed for the normal 

functioning of the body. Sulfuric and 

phosphoric acids, both of which are 

highly toxic and harmful to tissues, are 

formed while the proteins are breaking 

down. 

Electrolytes are used by proteins to 

convert these acids to salts (ionization) 

and thus neutralizing their harmful effects. 

Carbohydrates and fats produce 

lactic and acetic acids, which also need 

to be converted into salts, but they are 

not harmful. The ionization and alkalization 

processes are essential for the 

protection of the kidneys, liver, and 

other tissues. Those who only deplete 

their electrolytes and do not replenish 


57

them fall into a state of severe acidosis. 

Cancer and other illnesses caused by severe 

acidosis consume sodium and 

other electrolytes at a fast pace. For this 

reason we should eat mostly alkaline 

raw fruits and vegetables. 

PROTEIN CONSUMPTION 

Proteins from sources like meat, dairy 

products, grains, and eggs irritate the 

mucous membrane, which can lead to 

an excessive accumulation of mucus in 

tissues and cavities. 

Uric acid is created in the final stages 

of protein digestion. It's harsh and irritating 

and causes inflammation and tissue 

damage, and once deposited in 

joints and muscle tissues, it may lead to 

arthritis or gout. The more protein 

from meat we consume, the greater the 

burden we put on the immune system, 

which in turn can lead to the higher 

possibility of parasites in the body. 

Many parasites (including viruses, bacteria, 

worms, and flukes) feed on the 

metabolic waste of meat proteins. Consumption 

of meat causes a putrid smell 

in our bodies, where meat residues 

accumu late in the intestines and damage 

the intestinal mucosa and lining. 

In contrast, fruits and vegetables do 

not create an odor in our body. Proteins 

are acidic, so they cause inflammation 

and tissue breakdown. This 

does not mean that they have to be 

completely avoided, but we should 

consume them in “moderation” and 

choose certain kinds. 

A diet rich in nuts, vegetables, and 

fruits strengthens and regenerates the 

body because it supplies a large number 

of amino acids. The entire digestive 

process of protein from meat is so extensive 

that the body has to give up 

vital energy in order to complete the 

process. 

In contrast, plant proteins are single 

amino acid structures, so the body uses 

much less energy to process them. In addition, 

plants that are full of electromagnetic 

energy balance this energy 

consumption, while proteins from meat 

are much more structured and electrically 

dead. This requires a more radical 

digestive process, which deprives the 

body of necessary energy. Since 

proteins from meat are very 

acidic, too much consumption 

causes colon cancer. Excessive 

consumption of protein results 

in the damage of the liver, pancreas, 

kidneys, and intestines. 

The daily recommended intake 

of protein is between 20 and 40 

grams, but most of us consume 

150 to 200 grams daily. 

Apricot kernel 


ADRENALINE WARNING 

It is said that meat provides the body 

with energy. As this energy comes 

mostly from adrenaline, it is not dynamic 

but merely an energy stimulant. 

Animals at the slaughterhouse are said 

to feel fear before they are slaughtered, 

which stimulates their adrenal medulla 

to produce adrenaline. This is a neurotransmitter 

transferring energy from 

the nervous system to the body’s tissues, 

which gives a feeling of energy to 

those consuming protein. 

After years of eating meat full of adrenaline, 

one's adrenal glands (also known 

as the suprarenal glands) become weak 

and too lazy to produce neurotransmitters. 

Blood pressure starts to decrease, 

and the next generation can experience 

multiple sclerosis, Parkinson’s disease, 

Addison’s disease, and other neurological 

disorders caused by a chronic deficiency 

of neurotransmitters. What’s more, high 

blood pressure may be the result of the 

weakened adrenal gland. 

If the adrenal glands are weakened, 

the body stops producing the relevant 

steroids (anti-inflammatory substances), 

which are needed to suppress 

inflammation caused by meat with 

high acidity. The body therefore needs 

to use cholesterol for its suppression. 

This is another problem, as the lipids 

in the acidic environment coagulate 

and form a coating on the surface and 

in the tissue. Energy gained from meat 

consumption can also come from 

growth hormones that the animals are 

fed to boost their growth. 

Energy should be dynamic (cellular). 

It can be obtained from raw foods that 

are alkaline and contain the correct 

electrolytes, electricity, amino acids, 

good synergistic compounds, vitamins, 

minerals, and so forth. 

THE MYTH ABOUT COMPLETE 

PROTEINS 

There is a myth that our diets must 

contain “all amino acids” or “complete 

proteins”. According to advocates of 

this theory, if our food does not contain 

all the essential amino acids in 

every meal, we cannot create a “complete 

protein” and our body will suffer 

from the lack of proteins. This is one of 

the main arguments for eating meat 

and dairy products, respectively, against 

eating soy beans, soy products and 

white flour. But what does a wild 

horse, elephant, or cow eat? They are 

herbivores, and their strength is well 

known to us. Their diet consists exclusively 

of grass and plants. If they need 

a “complete protein,” as advised by the 

all-amio-acid advocates, it must be 

gained from plants. Seventy to 80 percent 

a bear’s diet is grass. They do not 

eat much meat, and when they do, they 

fatten, and no protein structures are 

created. 

Humans are not primarily well 

adapted to eating meat. Those who eat 

a well balanced diet composed of raw 

fruits, vegetables, and nuts never suffer 

from the lack of amino acids needed 

for health. It is quite the opposite with 

plants whose amino acids contain 

much more energy than the body can 

easily distribute and use. 

Obtaining protein from meat requires 

a much more radical process, which deprives 

us of a lot of energy. Just as important 

is that animal protein in the 

body causes an acidic reaction that only 

increases acidosis, while vegetables 

cause an alkaline reaction and eliminate 

the acidosis. The human body needs 

live foods in order to stave off illnesses, 

while substances that are not present in 

fresh organic fruits, nuts, and vegetables 

are simply not needed. 

MYHERBSMAG.COM 59

The Darker Side of Sunblock 

We wear it to protect ourselves. Sunblock shields our skin 

from harmful UVA and UVB radiation, lessening our risk 

of developing skin cancer. But could what we use 

to protect ourselves actually contain chemicals 

that cause us harm? 

Re-applied every hour (or more frequently) 

to our highly absorbable 

skin, sunblock has undoubtable impacts 

on our health. When we grease 

up and jump in the ocean, the chemicals 

contained in the lotions or sprays 

impact our environment as well. 

FDA approved sunblock typically contains 

15 chemical absorbers and physi- 


cal filters like titanium dioxide or zinc 

oxide. Nine of these chemicals are considered 

endocrine disruptors and have implications 

for normal hormone 

functioning. The most commonly affected 

hormones are estrogen, progesterone 

and testosterone, in addition to regular 

thyroid function. What does that mean 

for our bodies? Disruptions in these specific 

hormones can cause an early onset 

of puberty, including premature breast 

development in young women and low 

sperm count in men. They have also 

been linked to infertility, as well as 

breast, ovarian and prostate cancer. 

According to a 2008 study by the CDC, 

97% of Americans have traces of oxybenzone, 

a chemical found in sunscreen. 

Oxybenzone is commonly used to promote 

absorption of cosmetics and is successful 

in penetrating the skin, so much 

so that it is being found in mother’s breast 

milk. The chemical has implications 

for many aspects of health and is linked 

to endocrine disruptions, cellular damage 

and low birth weight in babies. In 

addition, oxybenzone has relatively high 

rates of skin allergies associated with its 

use. 

Beyond our own health, the chemicals 

in sunblock have implications for our 

delicate ecosystems. A study highlighted 

by the journal Environmental Science 

and Toxicology suggests that the microscopic 

metals in sunscreen and other 

common cosmetic products cause changes 

in animals’ natural defense systems. 

Researchers looked at how the white sea 

urchin responded to nano-zinc oxide, a 

chemical found in most sunscreens. 

What they found was that an urchin 

embryo exposed to the chemical was 

more vulnerable to other infiltrations. It 

was unable to rid itself of other toxic 

substances as it typically could. Although 

the study was only conducted 

on sea urchin embryos, it is suggested 

that the chemicals may ellicit similar effects 

on other organisms and sea creatures. 

In an Italian study, sunblock 

ingredients oxybenzone, octinoxate, and 

butylparaben were thought to be the 

cause of viral infections in certain algae, 

the same algae that are beneficial to 

coral reefs. Without the vital nourishment 

from the algae, the coral died. The 

implications for the ecosystem as an entirety 

will only worsen as concentrations 

of these chemicals increase in waters surrounding 

heavily populated beach areas. 

Seem like a Catch-22? Sun protection is 

essential, but so is our health and the 

health of our ecosystems. Luckily, there 

are alternatives. Lessening the time spent 

in the sun during peak hours and reducing 

the degree of exposure by staying 

under an umbrella, wearing a hat and a 

shirt will all save our skin naturally. 

With the reflective nature of water, 

however, sunblock is necessary when 

swimming. Certain brands sell FDA approved 

water resistant sunblock, which 

are less likely to wash away harmful chemicals 

into the water. Check the ingredients 

to find options that do not 

contain oxybenzone or other environmentally 

harmful chemicals. Making 

your own sunblock is always an option 

(check out the DIY sunblock on our 

website!), however apply it more often 

than you typically would with regular 

SPF, as it is sometimes less concentrated 

than the products offered in stores. 

With these options we really can protect 

ourselves and our environment from the 

strong summer sun. 


61

Raw-Food 

Taste Treats 

Tasty raw soups, no-bake 

cakes and the best biscuits. 

Delicacies from a raw-food 

kitchen are sure to surprise 

you with their exquisite flavors. 

And they will cleanse 

your body too!

Walnut-Prune-Date Brownie Dessert 

with Chocolate-Banana Icing 

Ingredients: 

For the cake: 

- 4 cups shelled walnuts 

- 15 large Medjool pitted dates (or 30 small dates) 

- 30 prunes 

- ½ cup raw carob powder (can be replaced by raw cacao powder) 

- 2 teaspoons baobab fruit powder 

- ½ teaspoon vanilla, a pinch of unrefined sea salt 

- 1 tablespoon honey 

For the icing: 

- 4–5 tablespoons virgin coconut oil 

- 4–5 tablespoons raw cacao powder 

- 2–4 tablespoons raw agave nectar 

(or another sweetener, like honey, dark maple syrup, or coconut nectar) 

- 1 ripe banana 

- 1 teaspoon fresh lemon juice 

Directions: Place the walnuts into a mixer with an “S” blade and chop them until 

semi-coarse. Set two tablespoons of chopped walnuts aside into a bowl to use as 

a final garnish. Add the other ingredients (except for the honey) into the mixer 

with the nuts – dates, prunes, carob, baobab, vanilla and salt, and mix until it has 

a gluey consistency. 

If the mixture is too dry, add a tablespoon of honey and mix until it sticks together. 

Then place the mixture into a large bowl and knead it (best by hand) until it 

holds together (as if you were going to make little balls out of it), but does not 

stick too much to your fingers. Take a cake form and oil it with coconut oil, or 

place baking paper on the bottom. Press the mixture into the bottom of the form, 

evenly out to the edges, and place into the refrigerator for the time being. 

Now for the icing: Let the coconut oil warm in lukewarm water (max. 42–45°C / 

110–115°F) or on the radiator before putting into the mixer (or into a bowl in 

which the icing will be mixed with a hand mixer), add your chosen sweetener, 

cacao, banana, and lemon juice and mix until smooth. Take the cake from the refrigerator 

and pour the icing over it, spreading it out to the edges of the form. Finally 

sprinkle the chopped nuts over it, and return the whole thing to the 

refrigerator, to refrigerate for about four to eight hours (ideally overnight). Serve 

chilled. It will last in the refrigerator up to four days. 


63


Vegetable Zucchini, Cucumber, 

Spinach and Pea Soup 

Ingredients: 

- One small handful cashews (soaked for 2 hours in cold water) 

- 1 tablespoon hulled hemp seeds (soaked for 2 hours in cold water) 

- ½ small zucchini 

- ½ salad or garden cucumber 

- 2 handfuls fresh baby spinach or chard 

- 2 handfuls fresh or frozen green peas 

- a little fresh or dried dill 

- 1 teaspoon of dried or fresh wild garlic (ramsons) or a clove of garlic 

- salt 

Directions: 

Shuck the fresh peas (about a handful, or a handful of frozen peas), and put them 

aside in an empty bowl. Gradually add the soaked cashews and hemp seeds into 

a mixer along with the sliced cucumber and zucchini (if you have your own garden 

produce or organic farmed produce, you can leave the skin on: it contains vitamins 

and important nutrients), the spinach and the remaining handful of fresh 

or frozen peas, and mix until smooth. Then add salt, garlic, dill to taste. 

Finally, mix lightly, taste, and add to the bowl with the whole peas. Mix well. If 

you want to eat the soup warm, then carefully mix at a temperature of up to 

a maximum of 108°F/ 42°C. This will preserve the raw quality of the soup, 

including the living enzymes, minerals, vitamins and other essential nutrients. 


65

Zucchini-Sunflower Biscuits 

Ingredients: 

- 1 soup bowl of gold flaxseed (soaked overnight in cold water) 

- 1 soup bowl of shelled sunflower seeds (soaked overnight in cold water) 

- 1 large or 2 small zucchinis 

- 1 large yellow or red onion 

- 1 teaspoon of edible dry brewer’s yeast 

- 2 garlic cloves and herbs and spices to taste (oregano, wild garlic, lovage, red 

pepper, cumin, turmeric, curry powder, ground dried mushrooms, crushed 

tablets of chlorella or spirulina, etc.) 

- salt 

Directions: 

Pour the softened flaxseed into a large bowl. Put the rinsed soaked 

sunflower seeds and slices of zucchini (without tough skins) into a mixer 

with an “S” blade. Lightly mix. Add the herbs, salt and spices, and mix 

everything together (you do not have to mix until smooth). Add the 

mixture from the mixer into the bowl with the flaxseed, and stir everything 

together with a wooden spoon. Taste, and add more spices to taste if 

necessary. Place baking paper onto the racks of an herb dryer (if you have 

an ordinary round one with holes), and with the help of a spoon make 

small patties, roughly 1/4 inch/ 0.5–0.7 centimeters thick. Dry at 99- 

108°F/ 37-42°C. Higher temperatures would damage the enzymes and 

other beneficial substances. Dry for 10–16 hours, depending on the 

consistency of the dough and the type of biscuit. You can dry a few for 

a shorter period of time and eat them while hot and still moist like burgers. 


No-Bake Green Walnut-Date Cake with Barley 

Grass, Apple and Cinnamon 

Ingredients: 

For the cake: 

- One big handful of walnuts (soaked 2–3 hours in lukewarm water) 

- 3 large Medjool dates (soaked for 30 minutes) 

- 2 tablespoons dried coconut 

For the crème: 

- One handful cashews (soaked for 2–3 hours in cold water) 

- ½ large peeled apple 

- 2–3 teaspoons barley grass powder 

- 2–3 heaping teaspoons virgin coconut oil (in semisolid state; in liquid form 

= 4 teaspoons) 

- 1½–2 tablespoons maple syrup 

- ¾ teaspoon fresh lemon juice 

- ¾ teaspoon cinnamon 

Directions: 

First the cake: Grind the dry coconut in a mill until sticky and place into 

a bowl. Rinse the walnuts and chop or grind half of them into coarse pieces. 

Add to the coconut. Mix the other half of the walnuts with the softened 

dates into a sticky mixture and add to the bowl. Mix the ingredients in the 

bowl, knead. Press the mixture into the bottom of a cake pan, and place into 

the refrigerator. 

Now the crème: 

Drain the water from the cashews, and mix the cashews (at first at least 

coarsely). Add the slices of the apple and the coconut oil, and mix again. Then 

add the barley grass, cinnamon, lemon juice and maple syrup (or other 

sweetener), and mix again until creamy. Now take the cake pan from the 

refrigerator, spread the green crème over it and lightly tap the pan on the counter 

so that the crème “settles” better. Chill in the refrigerator overnight, or for at 

least four hours. Serve cold; it should last two to three days in the refrigerator. 


67

Vegan raw Tzatziki 

Ingredients: 

- One handful cashews (unsalted, unroasted) 

- 1 large salad cucumber 

- ½ tablespoon fresh lemon juice 

- 1 teaspoon virgin olive oil 

- fresh or dried dill 

- 1–2 garlic cloves or dried ground garlic 

- salt 

Directions: 

Soak the cashews in cold to lukewarm water for at least two hours. They 

will swell a bit and it will be easier to mix them into a crème and “liven” 

them up a little. Afterwards drain the water, and put them into a grinder 

for nuts or poppy seeds. Peel the cucumber (if you have an organic cucumber 

or a cucumber from your own garden, you can leave the skin (containing 

many nutrients) on, but the tzatziki will have a bit coarser 

consistency) and grate coarsely, although half of it you can grate finely. 

The grated cucumber should be pressed on a sieve over a bowl in order to 

remove the water. Pour the water into a glass, and take the cucumber off 

the sieve. Place it in the bowl. Now back to the grinder, where we have the 

prepared nuts. Add the lemon juice to them with a little of the cucumber 

water (about one tablespoon), dill, and garlic put through a garlic press. 

Mix into a creme. Place it into the bowl with the grated cucumber and 

stir. Taste, add salt if desired, or drip olive oil over it. It can be eaten immediately 

or placed in the refrigerator, but tzatziki should be consumed 

within one day. 


Fresh Cucumber Spaghetti 

with Avocado-Almond Sauce 

Ingredients: 

- 1 salad cucumber 

- ½ ripe avocado 

- 1 heaping teaspoon raw almond butter 

- 1 garlic clove 

- wild garlic 

- 2 tablespoons cold or lukewarm water 

- salt 

Directions: 

Make spaghetti from the cucumber with a spiralizer, or by hand, and place 

into a bowl. Now make the sauce: place the ripe avocado into a bowl or 

mixer with the almond butter, water, garlic, and a little unrefined salt if 

desired. Mix, or beat the mixture. Then pour the sauce over the cucumber 

spaghetti, toss lightly and serve on plates. In hot months, it is excellent 

served at room temperature. 


69

Power of 

Plant Chemistry 

Phytochemicals, also known as plant pigments because of 

their diversity of colors, are biologically active compounds 

present in plants. They are also called protective plant 

chemicals thanks to their effects. Many of them are beneficial 

to human health in a variety of ways. 

The group of phytochemicals contains 

a wide variety of chemical 

compounds. So far, we have identified 

around 12,000 phytochemicals. The 

exact effects of most of these compounds 

have not been discovered yet, 

and it is likely that the majority of 

them still remain unknown to us. Some 

experts estimate that one piece of fruit 

may contain from dozens to hundreds 

of phytochemicals. This may be the 

reason why dietary supplements cannot 

replace the intake of whole natural 

foods. 

SUPERFOODS 

Phytochemicals can be found in all 

foods of plant origin – for example, 

fruits, vegetables, nuts, green tea, cocoa 

beans, curcuma and many other superfoods. 

Unlike plants, animal sources of 

food do not contain any phytochemicals, 

and that is why one’s diet should include 

plant foods as frequently as possible. 


FOODS WITH A HIGH 

CONTENT OF 

PHYTOCHEMICALS 

Tomatoes – contain lycopene and glutathione. 

These chemicals are proven to 

have antioxidant and anticancer effects 

and help with prevention of prostate 

cancer. 

Orange and yellow fruits (such as 

carrots and apricots) – contain betacarotene, 

which is a precursor to vitamin 

A, and have antitumor properties. 

Grapes and wine – contain resveratrol 

and anthocyanidins, chemicals that 

protect blood vessels and the heart. 

Green tea – contains catechins, which 

protect the liver and work as a prevention 

of arthritis. 

Walnuts and almonds – contain 

linoleic acid, which has anti-inflammatory 

properties. 

Apples and many other foods – contain 

tannins, chemicals supporting the 

healing of wounds and aiding against 

diarrhea. 

Spinach – contains lutein, a compound 

protecting eyesight. 

FIGHTING TUMOURS 

WITH PLANTS 

Scientists estimate that there are at 

least 14 groups of phytochemicals that 

work to prevent cancer. They contain 

sulphides, phytates, flavonoids, glucarate, 

carotenoids, coumarins, 

monoterpenes, triterpenes, lignans, 

phenolic acids, indoles, isothiocyanates, 

phthalides and polyacetylenes. 

Many of the phytochemicals have been 

shown to have antitumor effects and are 

thought to combat atherosclerosis and 

various chronic degenerative diseases. 

The most important of these chemical 

compounds are flavonoids, metabolites 

of cystein sulphoxides contained in garlic 

and kindred plants, and phytosterols, 

which reduce absorption of cholesterol 

from animal products. Epidemiologic 

studies show that a high intake of derivates 

of flavonols, especially derivates 

similar to quercetin, lowers the likelihood 

of ischemic heart disease. 

Phytoestrogens are thought to have 

the ability to prevent cancers of endocrinal 

tissues – mainly breast and 

prostate cancer. 

Glucosinolates (e.g., glucoiberin) have 

stimulant and inductive effects on the 

enzymatic systems, thus helping with 

detoxification of even very strong carcinogens. 

Tannins, for example, epigallocatechin 

in tea, protect our DNA from 

damage. 

PHYTOCHEMICALS 

AND A PHARMACY 

The pharmaceutical industry often 

imitates nature. The most effective cytostatic 

drugs, antibiotics and many 

psychoactive substances are based on 

phytochemicals. Some of these compounds 

were created synthetically or as 

derivatives of original active substances 

in plants. 

In the past, protective plant chemicals 

were used in holistic therapy, mainly in 

their complex forms – as whole foods 

and plants, or in the extracts made 

from them. 

Phytochemicals work in synergy and, 

at the same time, are mutually suppressing 

their effects. It seems that the complex 

intake of these chemicals is the 

safest, and most beneficial approach for 

humans. The disadvantage of such a natural 

therapy is the fact that it cannot be 

patented (and profited on), and that is 

why big pharmaceutical companies are 

not interested in its research. 


71

Wild 

Plants for Dinner 

Cabbage thistle

WILD SOURCES OF FAT AND OIL 

Paleobotanical evidence shows that 

hazelnuts (Cornus avellana), which 

contain up to 60 percent fat, served as 

a vital source of oil (so much so that it 

was even possible to pay taxes with 

them through the Middle Ages). The 

nuts of European beech (Fagus sylvatica) 

were also popular; the highestquality 

oil was the one cold-pressed 

from peeled beech nuts. 

During World War I, it was forbidden 

to feed beech nuts to cattle, as the nuts 

had to be kept for oil production. It is 

also likely that seeds of English walnut 

(Juglans regia), false flax (Camelina 

alyssum alyssum) or hedge mustard 

(Sisymbrium officinale) were used to 

make oil. There is also evidence that 

flax (Linum usitatissimum) and opium 

poppy (Papaver somniferum) oils were 

being produced as far back as Neolithic 

times. 

Cannabis sativa was also widely 

grown, as was rapeseed (Brassica napus) 

and elderberry fruits (Sambucus nigra), 

which poor families used to make butter. 

Ripe elderberry fruits could be 

boiled to release oily substances which 

were then collected from the surface. 

When the oily substances stiffened, 

they could be used as grease. 

WILD SPECIES OF FRUIT 

In the early Neolithic era, mixed oak 

forests provided a natural supply of 

food. Many forest berries like 

strawberries and blueberries 

(Vaccinium mytrillus) are still being 

picked to this day. They were used to 

make a dense sauce with milk and 

honey, known in Central and Eastern 

Europe as “žahúr.” There are also 

raspberries (Rubus idaeus), blackberries 

(Rubus fruticosus) and cloudberries 

(Rubus chamaemorus). 

From today’s commonly cultivated 

species, there were mainly wild apples, 

plum species, and prunes growing in 

the forest. Cultivars appear first at the 

end of the La Tène period (about 500 

to 1 BC), when the territory of Central 

Europe was inhabited by Celtic tribes. 

The transition from wildly growing 

species to orchards had probably begun 

when people were clearing forests and 

decided not to take down fruit trees 

and other useful kinds of trees. 

Examples of picked (not grown) fruit, 

based on findings from the Neolithic, 

Chalcolithic and Bronze eras include 

European crab apple (Malus sylvestris), 

pear (Pyrus sp.), wild cherry (Cerasus 

avium), sour cherry (Cerasus fruticosa), 

common hazel (Corylus avellana), cornelian 

cherry (Cornus mas), elderberry 

(Sambucus nigra), danewort (Sambucus 

ebulus), blackthorn (Prunus spinosa), 

rowan berry (Sorbus sp.), currant (Ribes 

sp.), common dogwood (Cornus sanguinea), 

bladder cherry (Physalis 

alkekengi), hawthorn (Crataegus sp.) 

and bittersweet (Solanum dulcamara). 

An important virtue of wild fruit is 

that it can be very well preserved by 

drying. Without preserving wild fruits, 

our ancestors would have suffered from 

a lack of vitamin C during winters. 

Try: 

Lady’s mantle 

(Alchemilla xanthochlora) 

This perennial plant that blooms 

from May to July grows in abundance 

on meadows, pastures and in gardens. 

It likes wet, nutrient-rich soil and 

grows across all altitudinal vegetation 

zones, from lowlands to mountainous 

areas. 

The plant has a short stool with fine fibrous 

roots. The caulis is up to 

12 inches/30 centimeters tall, and it is, 

straight and branched in the upper parts. 

Leaves are arranged in a rosette at the 

ground level; they are round and lobed, 


73

Black salsify 

with a toothed edge and ciliate when the 

plant is young. Flowers are small, yellowgreen 

in color, and arranged in a cymose 

inflorescence, while fruit is a silique with 

an achene. The young leaves taste great 

in salads, spreads, and soups. They can 

be picked from May to September. 

Tip: 

CURD SPREAD WITH 

LADY’S MANTLE: 

Ingredients: 

- 6 tablespoons of finely chopped 

lady’s mantle 

- chives 

- a clove of garlic 

- salt 

- water 

- curd 

Preparation: Mix the curd with a little 

water, salt and garlic. Add lady’s 

mantle and a little chives and salt, then 

spread on fresh bread or flatcakes. 

Goatsbeard (Tragopogon orientalis) 

Blooming from May to July, goatsbeard 

grows particularly on meadows, 

pastures, country lanes, at road edges, 

and in rubble piles. Moderately wet to 

drying loam soil and a sunny location 

are suitable for the plant. It is an annual 

to biennial plant with a long, 

pole-like, thick root. 

Caulis is straight, gray-green in color, 

smooth and up to 12–25 inches/30–70 

centimeters tall. Leaves are narrowly 

linear to linearly lance-shaped. Inflorescence 

is an anthodium with green involucre, 

while flowers are deep yellow 

and fruit is an achene. 

Young leaves, stems, anthodiums and 

roots are picked. Roots are harvested in 

autumn or early spring, young leaves 

and stems from spring to late summer, 

and flowers in the blooming period 

(best before fructification is complete). 

OAT SOUP WITH GOATSBEARD 

Ingredients: 

- 2 onions 

- chives 

- garlic or ramsons 

- 2–3 goatsbeard roots 

- young goatsbeard leaves and shoots 

- 1 quart water 

- oil 

- salt 

- spices. 

Preparation: Sauté onion, then pour 

in water and add finely cut goatsbeard 

roots. Boil until soft (for about 15 min- 


utes) and add finely chopped shoots 

and leaves before the end of boiling, 

then add two handfuls of oatmeal as 

garnish. Flavor with garlic and salt. 

You may also add thyme or oregano, 

as well as goatsbeard or English daisy 

flowers (for a decorative effect, as they 

look nice floating on the soup). Leaves 

may also be used in salads and vegetable 

mixes. 

Warning: Goatsbeard seeds are inedible, 

so do not pick faded anthodiums. 

Lady’s mantle 

Cabbage Thistle 

(Cirsium oleraceum) 

The cabbage thistle is a perennial 

plant that blooms from July to October. 

Wet locations, river or pond banks, 

wetlands, meadows or spring marshes 

are good for the plant. 

It is held in the ground by a stool with 

many roots. The stem is straight, unbranched, 

hollow and grooved. Leaves at 

the ground level are arranged in 

a rosette; they are petiolate, large and of 

variable shape. The upper leaves are 

ovate to elliptic and are occasionally cordate 

and clasping the stem. Leaf edges 

are toothed and with soft thorns, while 

inflorescence is an anthodium and individual 

flowers are light yellow to white, 

partly hidden in the quiver-like bract. 

Fruit is an achene with a pappus. 

The leaves, stem and root are all edible. 

Leaves are picked from April to October, 

caulis in July and August, and roots during 

the first year of the plant’s life. 

Tip: 

CABBAGE THISTLE SOUP 

WITH HERB DUMPLINGS 

Ingredients for soup: 

- 7 oz finely chopped leaves 

- 2-3 tbsp of oil 

- 2 tbsp of flour 

- 3 1/2 cups of water 

- 1/2 cup of milk 

- salt 

- spices 

Ingredients for dumplings: 

- 3.5 oz of herb 

- 2 tsp of oil 

- breadcrumbs 

- egg 

- salt 

For the soup: Sauté herbs in oil before 

pouring water or broth on them. Mix 

the flour with a little water, pour the 

mix in your soup and boil it. Before it 

reaches its boiling point, add the 

dumplings (you may also add finely 

chopped root vegetables, especially 

grated beet, which tastes great). You may 

also decorate your soup with English 

daisy flowers. 

For the dumplings: Fry breadcrumbs, 

herbs and one egg for a while. Mix 

until it becomes a thick dough. Use 

a spoon to scoop up pieces of dough 

and add them directly to the soup. Boil 

for at least five more minutes. 

Warning: Watch out for thorns at the 

edges of leaves. It is advisable to scald 

the leaves with hot water or to cut 

them using scissors before cooking. 


75

Incontinence 

Does Not Have to Be 

a Problem 

Many women during middle age and beyond suffer from 

accidentally passing urine. There are a variety of physical 

activities available that can reverse this state and significantly 

improve one’s quality of life. Herbs may also be of 

great help for this complaint. 

Every second woman suffers from impaired 

urine retention at a certain time in 

her life. The principle and first objective is 

to strengthen the pelvic floor (pelvic diaphragm). 

This belongs to one of the most 

neglected muscle groups, and the majority 

of women are unaware that such 

muscles in their body exist. A lack of 

knowledge about the pelvic floor’s location 

and its purpose until incontinence 

occurs is often the case. 

“The pelvic floor is a crucial part of the 

human body. When it's weak, organs shift 

location in the pelvis or the bladder and 

urethra, vagina, uterus and rectum, which 

can lead to functional disruptions,” explains 

Smolik. He warns, "Women with incontinence 

should put strengthening the 

pelvic floor into their daily program, 

while of course adjusting their diet and 

carrying out proper herbal medicine treatment. 

Some of the best natural aids include 

extracts from flax, pumpkin, and 

horsetail, which strengthen the pelvic 

floor while at the same time ensuring proper 

running of the nervous system.” 


STRENGTHENING OF MUSCLES 

With the treatment of urinary incontinence, 

let’s look at some very effective 

exercises which were introduced in 1948 

by the American gynecologist Arnold 

Kegel. Even today they are considered 

the first aid of urinary leakage treatment. 

They consist of a rhythmic tensing and 

subsequent release of the pelvic floor 

muscles. Retention time of contractions 

varies from one to seven seconds, with 

the number of repetitions increased from 

80 to 300 times per day. 

The entire workout program consists of 

four basic stages. The first is where the 

woman actually realizes the muscles’ existence. 

The second phase involves trying 

to disengage belly, thigh, and buttock 

muscles. The third focuses on isolated 

muscle contractions of the vagina, and 

the fourth consists of active usage of the 

pelvic floor muscles. 

“Before starting physical activities, it 

is necessary to visit a specialist doctor, 

to determine your incontinence type, 

level, and proposed rehabilitation therapy,” 

says renowned gynecologist and 

obstetrician, Dr. Miroslav Smolik. 

Resulting effects after regular exercise 

should be felt in around six to eight 

weeks. It is worth noting that, by using 

this exercise alone, Arnold Kegel helped 

cure 84 percent of women with various 

types of urinary incontinence. “This form 

of treatment can replace demanding surgical 

treatment for many patients, or at 

least complement it. The exercises can be 

applied for prevention, treatment, and 

also during the post-operative period,” 

says Dr. Smolik, who adds that some 

women also take part in exercises strengthening 

the pelvic floor muscle courtesy 

of East Asian schools, such as Tai Chi or 

The Five Tibetan Rites. 

“Similar positive effects can be found in 

oriental belly dancing, Pilates, yoga and 

power yoga, but also hiking, swimming, 

cycling, and in-line skating, which, by releasing 

stress, help to make you feel absolutely 

great.” Exercises to refrain from, 

according to Dr. Smolik, include movements 

with wide open legs, jumping or 

hopping from one foot to the other – basically, 

all sports involving jumping, e.g, 

ball games, aerobics, gymnastics and 

martial arts should be avoided. 

UROLOGICAL DISEASES 

Frequent urination needs are associated 

with the passing of small amounts of 

urine on each visit. This symptom may 

indicate urinary tract inflammation, renal 

colic, or urinary bladder problems. 

These frequent urges or pressing need 

to urinate occur in the case of reduced 

bladder capacity and increased excitability, 

such as bladder inflammation or 

tumor the urinary bladder. Trouble with 

pressing urgency may also go with some 

neurological diseases (e.g., multiple sclerosis 

or post-spinal injury conditions). 

A burning or cutting sensation when 

urinating or during its completion is typically 

a symptom of inflammatory diseases 

of the lower urinary tract. If the urge 

to urinate wakes us up during sleep, then 

this is a case of nocturia. This may be a 

separate disease, but it may also be associated 

with neurogenic bladder dysfunction 

and may also accompany diabetes, 

for example. 

Incontinence or bladder weakness is divided 

into: stress, urgent and mixed. 

Stress incontinence occurs especially 

when coughing, laughing, or lifting and 

is due to imperfections in the urinary 

sphincter, with increasing intra-abdominal 

pressure and the simultaneous weakening 

of the pelvic floor. The mixed type 

of incontinence shows a concurrence of 

conditions leading to urgent and stress 

incontinence. 

For 

Women 


77

Perfect Care 

for Healthy 

Intestines 

Health statistics are not very optimistic. Men in the 

modern world have developed bad eating habits and 

exercise insufficiently and slowly. What is the best, most 

efficient way to get in good shape? 

The key to better physical health is 

regular detoxification of the 

body. Furthermore, legumes are an 

important part of a healthy diet. They 

are necessary for the health of the intestines. 

“Legumes contain both soluble and 

insoluble dietary fiber that supports the 

activity of the intestines,” explains 

Milan Merva, a healthy-lifestyle expert. 

“They prevent constipation and largeintestine 

cancer. Soluble dietary fiber 


absorbs cholesterol and lowers the risk 

of heart diseases. Thanks to its detoxifying 

effects, dietary fiber protects the 

digestive system and works as an anticancer 

agent. Legumes also contain a 

great amount of B vitamins, folic acid, 

iron, and high quality vegetable proteins. 

The number of people dying of 

heart attack and large-intestine cancer 

is much lower in areas with high consumption 

of legumes.” 

Dietary fiber is substantially concentrated 

in legumes – mostly peas, lentils, 

beans, soy, and chickpeas. 

RICH DIET 

Legumes can be prepared easily, 

quickly and affordably. They are an easily 

available, high quality staple for any 

diet. Nutrition specialists strongly recommend 

eating legumes as a regular 

part of a dietary plan. “A portion of 

legumes should be consumed at least 

once a week, as they create the right 

balance between the intake of energy 

and the intake of nutrients for the 

whole body,” adds Milan Merva. 

CAREFUL PREPARATION 

Legumes should be soaked in water 

and then boiled. The general rule is, 

the bigger the legumes, the longer the 

time needed for soaking and boiling. 

Water should be replaced regularly during 

the soaking process. When soaked, 

cellulose fibers become softer, which 

makes legumes easily digestible. Digestibility 

can be supported even more 

by adding herbs when cooking: satureja, 

basil, thyme, coriander, or anise 

work best. Legumes are perfect in combination 

with cereals (rice, wholewheat 

bread, buckwheat) and many 

kinds of vegetables (tomatoes, peppers, 

spinach, carrots). 

Let’s Taste: 

SUMMER LENTIL SALAD 

WITH PEPPER AND WALNUTS 

Ingredients: 

- 1/2 lb of red lentils 

- 4 c. of vegetable 

- 1/2 tsp of olive oil 

- 1/4 c. onion 

- 5/8 c. red pepper 

- 1/4 c. walnuts 

Preparation: Sort the lentils and 

let them soak for an appropriate 

amount of time following package 

directions. Boil in broth until tender, 

put in a bowl, and stir with oil, 

onion and finely chopped red pepper. 

Mix and whip vinegar, sugar, 

salt and pepper with a bit of water, 

and mix with lentils. Finally, add 

roasted walnuts, let the meal cool 

down, and then serve. 

BEAN SOUP WITH COCONUT 

MILK AND GINGER 

Ingredients: 

- 1/2 lb of beans 

- 1/4 c. onion 

- 1 lb of carrots 

- 1.5 tbsp of ginger 

- 1 tsp of orange juice 

- 4 c. vegetable 

- 1 cup of coconut 

Preparation: Boil soaked beans 

until tender. Take another pot and 

sauté finely chopped onion with 

carrots cut into strips in sunflower 

oil. Add grated fresh ginger, and stir 

for a minute. Add orange juice and 

vegetable broth, and let it boil for 

10 minutes. Add coconut milk and 

strained boiled lentils. Season with 

salt according to your taste and 

enjoy. 

For 

Men 


79

DIY Sunblock Recipe 

To avoid some of the 

unpronounceable chemicals found 

in commercial sun blocks, try this 

do-it-yourself alternative! This 

recipe utilizes the natural SPF 

found in both coconut and carrot 

seed oil. Additionally, red raspberry 

seed oil boasts a natural SPF of 30, 

while also promoting skin elasticity 

and fighting wrinkles and dryness. 

Apply this sunblock often to keep 

your mind and body at ease during 

the relaxing summer months! 

Ingredients: 

- 1 c. coconut oil 

- 4 Tbsp. beeswax 

- 1 c. water 

- 2 oz. (about 1/3 c.) zinc oxide 

(non-nano if possible) 

- 20 drops carrot seed oil 

- 20 drops red raspberry seed oil 

Yields 2 cups of sunblock 

Directions: 

1) Use a double boiler to melt coconut 

oil and beeswax. When melted, pour 

into a food processor and turn on low. 

2) Gradually add the cup of warm water. 

Continue blending until combined 

(usually about 60 seconds). 

3) Turn off the food processor, scrape 

residue off the sides and continue 

blending until smooth. 

4) Turn off the food processor, and add 

the zinc oxide and essential oils. Blend 

until smooth. 

5) Place the mixture in airtight jars or 

squeeze bottles. 



81

Diabetes Strikes! 

These numbers cannot be ignored; 

however, the disease, which manifests 

itself through malfunctions of carbohydrate 

metabolism, is still being 

overlooked and underestimated. This is 

in spite of the fact that it belongs among 

very serious diseases, when late diagnosis 

or wrong treatment may lead to severe 

and life-threatening complications. 

TIMELY INTERCEPTION 

An important factor for a timely interception 

of the disease is to see your 

general practitioner in any case of unusual 

health problems, such as a rapid 

weight loss (or weight gain), frequent 

urinating, fatigue, poor wound healing, 

confusion or increased hunger. The 

general practitioner will assess the 

symptoms and determine further treatment 

or suggest seeing a specialist. 

CHANGE OF LIFESTYLE 

The number of patients diagnosed 

with diabetes is growing every year. Diabetes 

mellitus is divided into two 

types: type 1 and type 2 diabetes. Type 

Diabetes mellitus, or simply diabetes, is 

a chronic disease that plagues more and 

more people. Millions of patients around 

the world have to be treated with various 

medications, including insulin. There are 

millions more who are actually unaware of 

their condition and remain undiagnosed. 

1 diabetes is largely genetically predetermined, 

while type 2 diabetes is more 

often an issue of unhealthy lifestyle. 

Regardless of the type, an important 

part of the treatment is a suitable diet 

and exercise regime, with the aim of controlling 

the blood sugar level. A longterm 

increase in blood sugar levels can 

lead to irreversible blood-vessel, eye, kidney 

or nerve damage. 

“We can use different combinations of 

medications, but the treatment of diabetes 

is only possible with a healthy 

lifestyle, smart eating habits and the appropriate 

combination of medications. 

Some of the pharmaceuticals currently 

in use are not without side effects, to 

say the least. They may induce undesirable 

symptoms, such as hypoglycemia 

and increased body weight, especially in 

women,” explains Martin Prazny, MD, 

a diabetes specialist. 

THE INSIDIOUS OVERWEIGHT 

In the course of life, nearly every third 

person contracts type 2 diabetes. Type 

2 diabetes occurs in adults, especially 


those suffering from being overweight 

or obese. These patients have an increased 

level of carbohydrates that cannot 

be processed by insulin in their 

bodies. Obese people suffer from diabetes 

up to six times more often than 

individuals of a healthy weight. Thus, 

achieving an appropriate body weight 

is very important in the treatment of 

diabetes. 

The disease is most often diagnosed 

among individuals 40-60 years old. 

“Type 2 diabetes is often preceded by socalled 

prediabetes, a stage which in many 

ways resembles diabetes, but it is not the 

disease itself. Patients with either diabetes 

or prediabetes have an increased risk of 

heart attack, stroke or cancer. Up to five 

percent of the population suffers from 

prediabetes, and many are totally unaware 

of it,” says Professor Stepan 

Svacina, MD. “Currently, there are many 

medications available that significantly 

improve glycemia and help reduce body 

weight. These are the advantages of the 

new medications. In the past, antidiabetic 

medications used to cause an increase of 

body weight,” adds the obesity specialist. 

Ways to Regulate Your Blood 

Sugar Levels Naturally 

Beans – They are both nutritious and 

low in calories. They contain a lot of 

fiber and thus, help with satiation. Furthermore, 

a handful of beans a day can 

balance blood sugar levels and stabilize 

blood pressure, as well as cholesterol 

levels. Another reason for adding beans 

to a diet is their low glycemic index. 

Blueberries – Blueberry leaves are 

great for patients with diabetes. The 

leaves contain gluconins, which decrease 

blood sugar levels. The leaves of 

blueberries also contain tannins, which 

clean the digestive tract, and anthocyanins, 

which work well against 

smooth muscle tissue convulsions. In 

addition, they contain simple phenols, 

which prevent bacteria growth and 

have anti-inflammatory effects. 

NATURAL SUGARS 

Fruit sugar (fructose) – Fructose is 

found abundantly in fruits. Although it 

is sugar, diabetics usually have no problems 

with it. Some people may have increased 

triglyceride and cholesterol 

levels after taking higher doses of fructose, 

however. 

Lactose – This is a natural part of milk 

and dairy products. In the small intestine, 

lactose, with the help of lactase, 

splits into glucose and galactose, which 

are then absorbed (this leads to an increased 

risk of glycemia). Cream and 

butter contain one-quarter to one-half 

less lactose than milk, due to their lesser 

content of water in comparison to milk. 

In cultured dairy products, the effects of 

lactic bacteria decrease by about onethird 

in lactose concentration. 

Stevia – This zero-calorie sweetener 

that contains naturally sweet tasting 

glycosides can be used to sweeten cold 

or hot dishes. 

Erythritol – occurs commonly in 

fruits, vegetables, the seeds of plants, 

and mushrooms. Although its sweetness 

is close to traditional sugar, erythritol 

has a low caloric value. 

St John’s-bread (Catania siliqua) – 

Because 50 percent of its contents are 

natural sugar, St. John's-bread can replace 

ordinary sugar in nearly any dish. 

It is also used as a chocolate substitute 

and used regularly in diabetes treatment. 

Thanks to its fiber content, it 

supports digestion and secretion. 


83

Don't Let 

Mosquitoes 

Drink Your 

Blood 

While resting on a porch or even indoors with open 

windows during summer, one often has to struggle with 

troublesome insects. Most of the ordinary mosquitoes 

are fortunately free of malaria, yellow fever or zika. Although 

their bites are annoying, it is not necessary to resort 

immediately to chemical insect repellents. Our 

grandparents knew that some ordinary plants offer a 

great degree of repellent effect. It was once commonplace 

to plant these herbs under windows or in window 

boxes to ward off the insects. If we use their plant 

knowledge today, it is possible to avoid the use of harsh 

chemicals and prevent annoying bug bites. 


Pest-repelling herbs 

All we need to do is choose some of 

our favorite aromatic herbs, and 

plant them strategically in places where 

we spend most of the time. Of course, 

we cannot expect that a couple of 

plants will drive all the troublesome insects 

away; the aromatic chemicals are 

effective only to a limited extent, and 

some insects are more resistant than 

others. However, this piece of folk wisdom 

is definitely worth implementing, 

because it may considerably decrease 

the number of unwelcome flying 

guests. In addition, the smell of fresh 

aromatic herbs filling the home doesn’t 

hurt, and they partially disinfect the 

air! 

USING ESSENTIAL OILS 

AGAINST MOSQUITOES 

Chemical compounds that insects 

hate are present in many plants. Many 

of these compounds are essential oils – 

volatile, strongly aromatic chemicals of 


85

oily consistency, which can be found 

in specific tissues of various plants, 

especially in flowers and fruit, but 

also in leaves, bark and roots. The 

beneficial effects have not yet been 

completely explained; however, experts 

believe that their effect is to 

protect plants from potential pests, 

including germs and insects. Some 

of the oils can also attract pollinators 

or may be used as weapons to fight 

other plants growing nearby. 

Essential oils are constantly evaporating 

through the surface of leaves 

during water circulation. It only 

takes a slight touch of a hand or 

a faint gust of air, and herbs such as 

basil or rosemary give off such 

a strong scent that it literally assails 

the nostrils. While this smell may be 

pleasant to humans, it is strongly repugnant 

for insects. Plants normally 

used in the kitchen as spices are the 

ones hated the most by insects: 

thyme, lavender, basil, rosemary, 

salvia, santolina, coriander, 

oregano or exotic lemongrass. 

GRANDMA’S GERANIUM 

Naturally, it is not only 

herbs that work as natural 

repellents. Other popular 

decorative plants like geranium have 

similar qualities, as does pelargonium, 

which has a spicy aroma. 

Other strains closely related to these 

flowers are even more interesting: 

Geranium himalayense, also called 

Geranium grandiflorum, and Pelargonium 

graveolens, with the common 

name rose geranium. These flowers 

give off a wide variety of scents. 

There are geraniums that smell like 

citruses, roses, eucalyptus, peppermint 

or even apples and spice. Geranol, 

the main aromatic chemical 

extracted from geraniums, is used in 

the production of perfumes. In addition, 

some annuals can help drive 

insects away: marigold, calendula, 

nasturtium or plectranthus can be 

planted beside herbs. 

THE RIGHT PLACE 

It is most useful to place the chosen 

plants where they can stop insects 

from getting indoors, like on 

a terrace or beside a balcony door. 

They can also be planted close to the 

grill, pool or hot tub. Flower pots 

with repellent herbs can be placed 

on the table as well. Leftovers, sugary 

drinks and ripening fruit attract 

insects, and all these 

foods should be kept out of 

their reach. 


Some plants can even help treat an 

insect bite. One can grow an herb 

called common houseleek and use one 

of its fleshy leaves for insect-bite relief. 

The leaf should be cut lengthwise and 

its cooling juice applied to the bite. 

Some people call this plant common 

aloe. 

To ward off clothes moths use 

sacks of dried herbs in the closet: 

True lavender (Lavandula 

angustifolia), rosemary (Rosmarinus 

officinalis), thyme (Thymus vulgaris), 

peppermint / spearmint 

(Menthapiperita/ Menthaspicata), 

lemongrass (Cymbopogon flexuosus), 

tansy (Tanacetum vulgare). 

To ward off aphids: 

Nasturtium (Tropaeolum majus), 

chive (Alliumschoeno prasum), 

marigold (Tagetes species), calamint 

(Satureia hortensis), wormwood 

(Artemisia species), morning glory 

(Ipomea species), coriander 

(Coriandrum sativum). 

Herbs that 

ward off flies 

and mosquitoes: 

- Sweet basil 

(Ocimum basilicum) 

- Peppermint / spearmint 

(Menthapiperita / Menthaspicata) 

- Garden sage 

(Salvia officinalis) 

- Hyssop 

(Hyssopus officinalis) 

- True lavender 

(Lavandula angustifolia) 

- Calendula 

(Calendula officinalis) 

- Catnip 

(Nepetacateria) 

-Lemongrass 

(Cymbopogon flexuosus) 

- Rose geranium 

(Pelargonium graveolens) 

- Oregano 

(Origanum vulgare) 

- Marjoram 

(Origanum majorana) 

- Thyme 

(Thymus vulgaris) 

- Rosemary 

(Rosmarinus officinalis) 

- Tansy 

(Tanacetum vulgare) 


87

How to Deal 

with Summer 

Heat Waves? 

Summer is here, and so are high temperatures that take 

a toll on lungs, heart and skin. Heat waves should not be 

underestimated, because they pose a significant threat, 

especially as we grow older. 

Lemon water

The body is a reliable machine, capable 

of working on its own. Our 

body consists mostly of fluid and attracts 

other fluids like a magnet, 

whether it be water from the air or the 

water we use to wash ourselves. Humid 

air (close to forests, lakes and seas) does 

not make us sweat a lot, which results 

in less pressure on our bodies and fatigue. 

In the case of a dry atmosphere, 

the situation is exactly opposite. 

FIRST AND FOREMOST IS 

PREVENTION 

It is absolutely necessary to drink 

enough fluids during hot days. The 

most effective and easily available 

source is water. Take caution though; 

water must be clean and free of any undesirable 

metals. Filtered, frozen, and 

subsequently thawed water from a well 

without any turbidites presents the best 

possible option. Adding lemon or mint 

to such water stimulates the metabolism 

and cools the body down. 

During extremely hot days, when 

sweating is common, it is desirable to 

drink mineral water as well. It supplies 

the body with electrolytes, which can 

be lost in sweat. What we should avoid 

completely are soft drinks, milk, and 

drinks containing fat. Even the popular 

iced coffee with milk or ice cream is inappropriate. 

These drinks are very 

stressful for the kidneys, and it is therefore 

advisable to avoid them during hot 

days. The only exception is coconut 

milk, because it is light and does not 

stress the body. 

When it comes to keeping ourselves 

hydrated, light green and herbal tea is 

recommended. In summer, try fresh 

teas, for they are optimal for refilling 

the body with missing minerals without 

stressing the kidneys too much. In 

case you prefer black tea, drink it sweet 

and warm, which is the same way inhabitants 

of equatorial regions do. 

MORE WATER, LESS FOOD 

During hot days, the rule is to drink 

twice as much as is eaten. The portions 

should be always small and the food 

should be light. When opting for meat, 

eat just a small piece with a lot of vegetables 

containing a good deal of water 

(optimally green vegetables), because 

water supports the body instead of 

stressing it out. The only type of meat 

that does not stress the body is fish 

(ideally sea fish as a source of useful 

and valuable minerals with no adverse 

effects on metabolism). 

Fruit snacks definitely deserve attention 

as well, due to their abundance of 

water and carbohydrates. Apples, 

plums, peaches, pears, tangerines, melons, 

oranges, avocados, nashi (Asian 

pears), and lychees are great options. 

But be aware of two important rules: 

fruit should be consumed in the morning 

and around noon (the last piece 

45 minutes before lunch), and never 

with a salty meal. 

Tip: 

LEMON AND MINT 

Both of them improve thermoregulation, 

accelerate metabolism, and 

subsequently help cool down the 

body. They can be added to both 

food and drinks. 


89

THE SECRETS OF TEA 

Tea is one of the most popular beverages in the world. It is 

delicate and refreshing, and, what’s more, it’s healthy. In its 

pure form, tea has minimal nutrient value; all the calories 

are added with sugar or milk. 

Green tea 

The origin of the word chai comes 

from a Chinese word or, more precisely, 

from a Chinese symbol “tu” 

(tchu) and later “jia” (tia). “Jia” later 

developed into “cha” (ch’a) and gave 

birth to the word "chai," in use in 

many countries today. 

It is said that tea was discovered about 

5,000 years ago by legendary Chinese 

emperor Shennong. It didn’t reach Europe 

until the 17th century, however, 

when it was first brought by sailors 

working for the East India Company. 

After their long voyages overseas, they 

were returning home with tea leaves as 

presents for friends. 

Tea became particularly popular in 

England, where about 500 tea-shops 

served the beverage to tea lovers in 

1700. During this era, the popularity 

of tea even surpassed alcoholic beverages, 

and the sales of alcohol decreased 

considerably for a long period 

of time. 

What are the secrets 

of tea? 

BASIC COMPOSITION: 

CAFFEINE – increases alertness, 

causes rapid heartbeat, and improves 

breathing through the expansion of 

bronchial tubes. A typical cup of tea 


contains about 40 milligrams of caffeine, 

which is approximately twothirds 

of the amount present in a cup of 

instant coffee. 

TANNIN – achemical stimulant that 

gives the tea its flavor but also inhibits 

iron absorption. For this reason, toddlers 

should avoid tea altogether, because 

their digestive system is not fully 

developed and lacks the ability to ignore 

the chemical substances in tea. 

The consumption of tea by toddlers 

may result in anemia. Tannins can also 

leave unsightly yellow marks on teeth 

and especially on dentures. 

QUERCETIN –anatural substance 

that is also known as bioflavonoid. 

Bioflavonoids are powerful antioxidants 

that may decrease the risk of cancer. 

MAGNESIUM – is important for 

proper functioning of muscles and 

nerves and for the correct composition 

of bones. It keeps the circulatory system 

healthy and works to reduce the risk of 

a heart attack. There is approximately 

0.5 milligrams of magnesium in one 

cup of tea. 

FLUORIDE – there is approximately 

0.25 milligrams of fluoride in one cup of 

tea. Fluoride is essential for healthy teeth 

and bones. However, similarly to other 

substances, too much of a good thing 

may lead to health problems – joint pain, 

weakening of muscles, osteoporosis, 

fragility of teeth, and kidney disorders. It 

is the cheap tea bags that contain the 

highest amounts of fluoride. 

BERGAMOT – an aromatic fruit the 

size of an orange similar in color to 

a lemon. Bergamot oil is the basic component 

of the taste and smell found in 

Earl Grey tea. 

FAVORITE TYPES OF TEA: 

Throughout the world, several hundreds 

of different types of tea exist. 

Their specific names are difficult to remember, 

not to mention pronounce. 

Here is a summary of the most common 

types of tea: 

GREEN TEA 

Green tea does not undergo the withering 

process, and that’s why it keeps its 

green color. It has anticancer and stimulating 

effects. Tea leaves are harvested 

manually, but the processing can be 

done mechanically. 

The basic difference between Chinese 

and Japanese green tea is the use of 

a medium that stops oxidation. Chinese 

teas are usually fried in a pan or 

kettle, whereas the Japanese method 

employs steam. As a result of rather 

limited exports of Japanese tea, imitations 

of these teas tend to have gained 

popularity. The producers closely 

replicate the process of cultivation and 

processing and sell the imitations for 

a lower price. 

Green tea contains many substances 

beneficial to human health, and due to 

its delicacy it can be consumed in the 

early morning. Among the typical characteristics 

of green teas are mild flavor, 

multiple steeping capabilities, lower 

brewing temperature, and color ranging 

between yellow-green and green. One 

Chinese proverb says that it’s much better 

to drink tea than take any other 

medicine. 

Green tea should be steeped in water 

between 140°F and 185°F / 60°C to 

80°C for a maximum of five minutes 

(depending on the type of tea). 


91

BLACK TEA 

Black tea is fully fermented tea with 

stimulating effects which can help reduce 

stress and the risk of cancer. It is 

one of the most popular types of tea in 

Europe, made of fully oxidized tea 

leaves. During the processing the leaves 

turn red, and that’s why it is also called 

“the red tea” in China. Black tea has 

a positive effect on the digestive system, 

with pleasant astringency and harmonic, 

full flavor. There is a big variety 

to choose from: top fresh flushes of 

Darjeeling, various teas available all 

year round, or teas that are part of 

a national identity, such as specific teas 

in India, Turkey, or Great Britain. 

Black tea should be brewed with boiling 

water and steeped for two to six 

minutes. 

WHITE TEA 

White tea has regenerative and antiaging 

properties and at the same time 

reduces the risk of sclerosis. It contains 

the highest number of compounds 

beneficial to human health, 

its flavour is very delicate and very 

strong at the same time, and it provides 

for great refreshment. White tea 

is made out of buds and the youngest 

leaves of tea plants and processed only 

by drying. 

When brewing, it is even more important 

than with other types of tea to 

pay attention to the brewing temperature, 

amount of tea leaves, steeping 

time and thorough cleanness of tea 

ware. Some people’s experience with 

these light tea leaves may be displeasing, 

but the blame is usually to be put 

on bad preparation. 

This bright, transparent infusion of 

lower temperature is actually one of the 

best tea experiences. White teas (e.g., 

Baihao Yinzhen) offer delicacy combined 

with delightful taste, fragrance, and gentle 

aroma. Its preparation is similar to the 

preparation of green teas but its quality 

allows for multiple steeping. 

OOLONG TEA (BLUE-GREEN TEA) 

Oolong tea is partially fermented tea, 

thus standing somewhere between green 

and black tea. It has favorable effects on 

the human body, while being highly aromatic 

and full of flavor, but it is still elegant, 

with a long aftertaste and typical 

sweetness without astringency. 

Oolong’s distinctive semi-green or 

blue-green tea is based on a strictly 

controlled and often secret production 

process. It’s well known that the emphasis 

is put on the mechanical disruption 

of tea leaves. The oxidation period 

of white tea is longer than of green tea 

but considerably shorter than that of 

black tea, and it’s usually divided into 

several stages. Its length can vary between 

different types of oolong teas as 

much as tenfold. Therefore, the flavor 

characteristics and also the appearance 

of dried tea leaves of these types of tea 

are quite distinctive. They vary between 

identically rolled and randomly 

folded tea leaves. 

Oolong tea is ideal for a bigger company 

because it allows for multiple 

steeping and contains less caffeine 

compared to green or black tea. The 

maximal brewing temperature of oolong 

tea is 200°F / 90°C with four to 

eight minutes of steeping. 

PU-ERH TEA 

Pu-erh tea undergoes multiple fermentation 

processes and has a typically 

earthy flavor. This type of tea is considered 

to be the oldest tea in the world. It 

helps to burn fat and has the ability to 

lower blood pressure and reduce cholesterol. 

Pu-erh is also popular for its detoxifying 

effects (blood and liver cleansing). 


This type of tea is known for having its 

diehard lovers and haters. Lovers admire 

its strong and dense flavor emerging 

with every new infusion – 

beginning with spicy, through woody, 

up to coffee-like flavors, or even 

a touch of tobacco. Most people who 

like to drink Pu-erh would tell you that 

it takes time for each person to find 

their affection for this type of tea. 

Pu-erh should be brewed with boiling 

water and steeped for five minutes. It 

can be great refreshment during a long 

drive, exam period, or physically demanding 

work. It can also speed up alcohol 

metabolism. 

MATE 

Mate is a stimulating and slightly diuretic 

tea which has a positive influence 

on human psychosomatics. It is made 

out of yerba mate leaves containing between 

0.7 and 1.7 percent caffeine. Together 

with other compounds, this 

caffeine helps relax the smooth muscle 

tissue and stimulate heart activity, having 

positive effects on the nervous system. 

This system is related to hollow 

organs and also to the detoxification 

mechanism. 

Yerba mate contains minerals, antioxidants, 

beta-Carotene, vitamins C and 

E, phosphorus, iron, and calcium. For 

attaining the best flavor you will only 

need two containers (ideally made of 

glass): one for steeping and another for 

straining. It is very important to estimate 

the best time for straining. The 

tea should be strained when the infusion 

gets honey colors and is slightly 

sweet – that’s when it offers all the 

pleasures of a good Mate tea. This tea 

can be served chilled or hot, and the 

preparation allows for two infusions - 

the tea is first brewed with tepid water 

and stepped for two to three minutes; 

for the second time it's brewed with 

hot water and steeped for three to five 

minutes. 

FRUIT TEA 

Fruit tea is a mixture of various fruits, 

often containing vitamins to support 

the immune system. Fruit tea is refreshing 

and caffeine-free and provides necessary 

hydration for the body. It is 

available in a wide variety of flavors 

that provide for welcome refreshment. 

Fruit teas are also suitable for children 

and the elderly, for they do not contain 

any sugar, and there are plenty of vitamins 

in them. 

Fruit tea offers a sweet and light flavor. 

In winter it's best served hot, sweetened 

by a teaspoon of honey to boost energy. 

During summer it’s very easy to prepare 

a chilled, refreshing beverage out of fruit 

tea. A widely used component of fruit 

tea is hibiscus, which gives the tea its 

color and sourness. Raisins or apple 

make the tea naturally sweet, and hip, 

for example, is considered to be a universal 

remedy by alternative medicine. It 

contains a great amount of vitamin C. 

Fruit teas should be brewed with boiling 

or hot water (around 200°F / 90°C) and 

steeped for five minutes. 

TEA NOT MADE OUT OF TEA 

These beverages have many positives 

but, in contrast to proper teas, contain 

no caffeine. This category includes, e.g., 

rooibos, honeybush, and lapacho. Most 

of these teas contain very little caffeine 

and catechine; instead, there are plenty 

of minerals and other compounds beneficial 

to human health. 

During winter one can drink these 

teas all day long, as they provide 

warmth and enough liquid for good 

blood circulation; during summer this 

cold beverage is stimulating, keeps you 

in good health, and improves the ability 

to concentrate. 


93

Flavored rooibos is very popular 

among children, and it reduces their 

desire to consume sweets. These teas 

are well suited for all ages. 

Rooibos and honeybush are both prepared 

by boiling in a clean pot, first letting 

the leaves sink to the bottom. 

Even if steeping time is prolonged, the 

infusion is not going to get harsh but it 

will gain in strength. These teas are 

more appropriate than fruit tea preparation 

because they are not sour. 

Lapacho tea is actually made out of 

the bark of a South American tree with 

strong detoxifying effects and an influence 

on libido. Pots made of aluminum 

should never be used when making lapacho 

tea; only glass or porcelain is recommended. 

Toss the bark in boiling 

water, boil for approximately ten minutes, 

and then let steep for 10 to 15 

minutes. 

HERBAL TEA 

Herbal tea is wholesome tea, usually 

concocted from several herbs which act 

to prevent various illnesses or even as 

a supportive treatment during health 

problems. Depending on the type of 

the herb, the tea is brewed with either 

boiling or hot water and steeped for 

5 to 15 minutes. As the saying goes, 

there is an herb for every ailment. It 

used to be true, at least in the past, 

when people looked for medicines in 

nature. Today people are slowly coming 

back to this mindset. 

AYURVEDIC TEA 

Due to its health benefits, Ayurvedic 

tea is considered to be a part of the oldest 

medicinal system from India. It’s an 

infusion of a variety of spices brewed 

either with boiling water or with milk. 

The most famous Ayurvedic tea is the 

Yogi tea, containing a concoction of 

cinnamon, ginger, cardamom, clove, 

and black peppercorns. 

PREPARATION OF TEA: 

For many people, the preparation 

of tea is a little ritual. If you pay 

enough attention to the preparation 

of your tea, you will be rewarded 

with genuine taste, and you 

will be able to enjoy your drink 

even more. 

– Use two teaspoons of tea leaves to 

make one cup of tea. 

– Place the leaves on the bottom of 

a pre-heated cup. 

– Based on the type of tea, choose 

the best water temperature. Use either 

water that has just boiled, or let 

the water cool down a bit (while 

making green tea, you should 

only use water that is warmer than 

140°F / 60°C). 

– Steep the leaves in water for the 

appropriate amount of time. 

– Tea is ready to be served. (Fruit 

tea can be drunk cold and served as 

an excellent refreshment during the 

summer.) 

–Try your tea with milk – black teas 

or spiced teas are the most suitable 

types for this combination. You will 

be surprised by its soothing taste. 

BE CAREFUL: 

– Don't use mouthwash that contains 

chlorhexidine just before drinking 

tea. This type of mouthwash increases 

the risk of marks on the teeth. 

– If you have a peptic ulcer you 

should avoid strong black tea. Similar 

to coffee, strong black tea stimulates 

the excretion of gastric acid 

and irritates the stomach. 

– Drinking tea can cause migraines 

in more sensitive individuals. This 

headache can be induced by caffeine 

or bioflavonoids. 


– Teapots made of aluminum or cast 

iron taint the tea flavor. The best 

teapots for making tea are made of 

porcelain, glass, or enameled clay. 

– If you want to remove older tea 

marks from your teapot, soak it in 

hot water with baking soda or vinegar 

for one hour. 

FUN FACTS: 

– After water, tea is the most popular 

beverage in the world. 

– Until the 4th century A.D., the 

preparation of tea was much different 

from what is considered tradition 

today. People used to add onion and 

ginger, and this potion was used as 

a medicine. 

– In Tibet, people still drink tea with 

dissolved yak butter and salt. In the 

inhospitable and cold environment of 

Tibet, this way of preparing tea is 

well-founded, because it contains fat 

as well as carbohydrates and salt. 

– Tea made its way to Russia in 1618 

when the tsar received several boxes 

of Chinese tea as a present from 

a Chinese ambassador. 

– Traditionally, it’s women who harvest 

tea (with the exception of Africa). 

– One tea picker can harvest up to 40 

lb (20 kilograms) of tea levaes a day 

(yielding approximately five kilograms 

of dried tea leaves). 

– Without doubt the most typical 

British tea is Earl Grey tea, but not 

many people know that the recipe 

(black tea with bergamot oil, served 

with milk to mellow the flavor) 

comes from China! An Englishman 

called Charles Earl Grey received 

this recipe from a Chinese mandarin 

when visiting China. 

– The tradition of afternoon tea was 

established by Anna, the Duchess of 

Bedford, around 1800. She wanted 

to keep her figure slim and fought 

her hunger between lunch and dinner 

by drinking hot tea. 

– Tea has always been a part of 

magic practices – leaves are often 

used by fortune tellers. In the past, 

people placed tea leaves on their 

doorsteps, because they believed the 

practice would protect them against 

evil spirits and poverty. 

– The discovery of tea bags was just 

a coincidence when Thomas Sullivan, 

a tradesman from New York, 

sent some samples of tea wrapped in 

silk bags in 1904. 

– The tradition of adding lemon to 

tea was established in Russia and 

later brought to England via Prussia 

by Queen Victoria's eldest daughter, 

Princess Victoria, who became Empress 

of Prussia. The princess 

learned it from her husband, Frederick 

III, the Emperor of Prussia. 

– The tea-production paradise lies 

in the Assam region, which stretches 

from the Himalayas down to the 

Bay of Bengal. India exports thirty 

percent of all the tea available on 

the world market. 

– The British consider themselves 

among the biggest tea lovers in the 

world. They consume an unbelievable 

175 million of cups of tea 

a day, which means that every 

Briton over ten years of age drinks 

on average three and a half cups of 

tea a day. 


95

ISSUE 02 

SEPTEMBER 

2016 

Don’t Miss the 

Next Issue of 

My Herbs Magazine 

October 

November 

December 

Tip: Missed an issue? 

Visit our e-shop. 


Facebook.com/MyHerbsMagazine 


ISSUE 02-2016 

MY HERBS MAGAZINE 

PUBLISHED QUARTERLY 


My Herbs Team: 

Kelsey Quinn 

Ales Vodicka 

Matthew Sweney 

Edward Johns 

Liesel Beukes 

Monika Polednikova 

Katerina Kotkova 

Lukas Hurt 

Marek Vodicka 

Michaela Vodickova 

© Photo: 

Shutterstock 

My Herbs & Bylinky revue archive 

Publisher: 

Ales Vodicka 

ACV Publishing, LLC 

348 Vegas Dr., #1423 

Las Vegas, Nevada 89108, USA 

Subscription: 

To subscribe to My Herbs, please visit our website MyHerbsMag.com. 

Advertising: 

Please visit our website MyHerbsMag.com 

and cklick on ADVERTISING. 

Note to Readers 

We pledge that the information and advice presented in My Herbs have been checked 

carefully for accuracy and are supported by health experts, prominent herbalists, 

and up-to-date research. However, their purpose is purely educational. Please 

note that the information and advice do not take into account your own unique 

medical history and clinical condition known to your personal physician. Please 

consult your physician before following any of the suggestions herein. 

International distribution by Pineapple Media Ltd 

www.pineapple-media.com 

Copyright © 2016 by ACV Publishing, LLC. 

All rights reserved. Unauthorized reproduction, in any manner, is prohibited.

Subscribe Now 

Limited Time Offer 

Subscription 

On-line: $14.98 

Printed: $29.98 

Printed+On-line: 

$29.98 

New issue 

every 

3 months 

with information 

specific 

to the new 

season. 

Subscribe Today & Save! 

Please visit our website and fill in the form. 


E-mail: magazine@MyHerbsMag.com 

Phone: +1 (415) 231-3767 

Address: 

ACV PUBLISHING LLC 

5348 Vegas Dr., #1423, Las Vegas, Nevada 89108, USA

My Herbs 1

Create successful ePaper yourself

Delete template?

Save as template?