Nature’s Super Supplements Using Herbs for Nutrition & Wellbeing By Cheryl Fromholzer, Clinical Herbalist Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
FDA Disclaimer: The information provided here should not be considered health advise nor is not intended to be a substitute for medical treatment. If you have a health concern or condition, consult a medical professional. Always consult a healthcare provider before modifying your diet or using any herb or remedy. This information is for educational purposes only.
Why Use Herbs for Nutrition • Nutrients are easily assimilated as they have already been broken down – Water and Vinegar are excellent “solvents” for pulling out nutrients from herbs – Superior bioavailability aids in nutrient absorption and assimilation • Herbs offer other therapeutic benefits in addition to their nutritional content • Drinking herbal teas (infusions) is a daily ritual that connects a person to their self-care. • Inexpensive compared to store-bought supplements. Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
Mineral Content of Select Herbs (per ounce, dried weight) Calcium Chromium Iron Magnesium Potassium Selenium HERB (mg) (mcg) (mg) (mg) (mg) (mcg) Alfalfa 299 30 0.87 76 400 0 Burdock 244 10 4.9 179 560 50 Catnip 205 90 4.6 69 783 410 Chickweed 403 40 8.4 176 280 140 Comfrey leaf 600 60 0.4 23 566 40 Horsetail 630 10 4.1 145 520 40 Kelp 1013 20 0.5 289 703 60 Licorice 292 60 2.9 321 380 0 Marshmallow 272 50 3.8 172 403 110 Nettle Leaf 966 130 1.4 286 583 70 Oatstraw 476 130 0.4 400 90 40 Peppermint 540 0 2.0 220 753 40 Red Clover 436 110 0.0 116 666 30 Red Raspberry 403 40 3.3 106 446 80 Skullcap 151 20 0.8 37 726 30 References: Paul Bergner, Medical Herbalism 07-31-97. http://medherb.com/Materia_Medica/The_Mineral_Content_of_Herbal_Decoctions_.htm Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
Recommended & Optimal Daily Allowances Mineral Recommended Optimal Calcium 800-1200 mg 800-1000 mg Chromium 50-200 mcg 200-300 mcg Iron 10-15 mg 15-22 mg Magnesium 280-400 mg 300-600 mg Potassium 2000 mg 2500-3000 mg Selenium 40-70 mcg 60-250 mcg References: Paul Bergner, Medical Herbalism 07-31-97. http://medherb.com/Materia_Medica/The_Mineral_Content_of_Herbal_Decoctions_.htm Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
Stinging Nettle – Urtica spp. Nutritional Content: Health Benefits: • High in calcium, • strengthens connective phosphorus, iron, tissues: bones, hair, skin magnesium, silicon and and nails as well as zinc along with lots of muscles, tendons and chlorophyll. ligaments. • Contains ample • Mineral & chlorophyll amounts of vitamins A, content is very C, D and K and some B alkalyzing. Vitamins including • Vitamin C and Zinc thiamine (b1), supports immune riboflavin (b2), niacin health. (b3) and pantothenic acid (b5) • Iron content -> anemia • High source of plant- • 3 oz nettle -> 30 grams based protein of protein Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
Oats – Avena spp. Nutritional Content: Health Benefits: • Rich in minerals • strengthens connective including calcium, tissues: bones, hair, skin magnesium, iron, and nails as well as chromium, muscles, tendons and phosphorus, selenium, ligaments. and silicon. • Nourishing tonic for the • Ample amounts of nervous system. vitamin A and C, and • Combine with nettle to B vitamins including increase vitality, reduce thiamine (b1), adrenal stress and riboflavin (b2), niacin nourish connective (b3), pyridoxine (b6), tissue and the nervous and folic acid. system. • Protein and some amino acids. Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
Chickweed – Stellaria media Nutritional Content: Health Benefits: • Very high in iron as well • A great spring green as other minerals eaten fresh – add to including calcium, salads. magnesium, potassium, • Enhance our ability to manganese, silicon and absorb nutrients. zinc. • Traditionally used to • Rich in C and beta- assist in weight loss by carotene, and targeting the breakdown B vitamins including of fat cells. thiamine (b1), • Topical use as a cool riboflavin (b2), and compress or herbal oil niacin (b3). aids in resolving heat rashes and dermatitis. • Bioflavonoids including rutin. Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
Rosehips – Rosa spp. Nutritional Content: Health Benefits: • Mineral content • Antioxidants neutralize includes calcium, iron, free-radicals. selenium, manganese, • Vitamin C/flavonoids magnesium, enhances integrity of phosphorous, connective tissue and potassium, sulfur, reduces inflammation. silicon, and zinc • Supports cardiovascular • Very high in C and health. beta-carotene, as well • Aids in building as vitamins A and E as immunity. well as many B • The hairs on the seeds vitamins. may irritate some folks; • Rich in antioxidants avoid this by straining including lycopene and the tea through a paper lutein. coffee filter. Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
Wildharvesting – Herb Sources Wildharvesting Ethics • Be 100% sure what you are harvesting • Only harvest when and where you have permission – including asking the plant! • Harvest in pristine areas only away from toxic chemical use and exhaust • Ensure you are harvesting from a healthy stand and take no more than 10% • Gift thanks and gratitude for this gift from the Earth Herb Sources • Pura Luna Apothecary – 2009 Chapala St., Santa Barbara, CA 93101 http://www.puralunaapothecary.com/ • Oshala Farm – Applegate Valley, Oregon http://www.oshalafarm.com/ • Healing Spirits Herb Farm – Avoca, NY http://www.healingspiritsherbfarm.com/store/herbs • Pacific Botanicals – Grants Pass, Oregon http://www.pacificbotanicals.com/ Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
RECIPES Nourishing Herbal Infusions Herbal Vinegars Herbed Sprinkles 1. Add ½ cup (total) dried* herbs 1. Pack a jar ¼ to ½ way with herbs Ingredients: • ¼ cup toasted sesame seeds to a quart jar with a lid (mason (see Herbs to Pick From under • 2 tablespoons nettle leaf jars work great). Column 1 – use more for fresh) • 1 tablespoon purple dulse 2. Fill jar with just boiled water 2. Fill the jar with Apple Cider and put on the lid Vinegar seaweed • 1 teaspoon Rosemary 3. Infuse from 2 hours to 3. Cover with top wax paper to • A pinch of salt ( ½ -1 teaspoon) – overnight before straining and prevent the vinegar from drinking. touching metal and apply lid for a salt free version, substitute 4. Drink 2 cups to 1 quart per day, tightly 1 teaspoon celery seed • A pinch of chili flakes (optional) refrigerating what you won’t 4. label with contents and date. use until the next day. 5. Leave for 2-4 weeks in a dry 1. Toast sesame seeds lightly over place away from direct sunlight Herbs to Pick From: medium heat in a frying pan – and heat. Shake daily to - Nettle turning often to avoid burning. energize and incorporate the - Oatstraw They are done when the oils herbs into the vinegar. (If using - Rosehips emerge and they turn light fresh herbs, then let it sit for 2 - Chickweed brown. Set aside to cool. weeks to avoid spoilage). - Alfalfa 2. Add ingredients to a blender or 6. Strain and pour into a nice - Red Clover Blossoms spice grinder and pulse to bottle and label. - Lemon Balm coarsely grind. 7. Use in place of vinegar in salad - Red Raspberry Leaf 3. Add to a shaker bottle or a jar. dressings, over steamed They should be used within six *If using fresh herbs, increase the veggies, in bone broth, drunk in months of creation for quantity. warm water, etc. freshness. Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
About Gathering Thyme At Gathering Thyme, our passion is supporting our community’s well -being through holistic, natural healthcare that embraces the whole person. We believe that in our lifelong quest for optimal wellness, the body, mind, and spirit are all connected. Our mission is to make the world not only healthier, but more beautiful, nourishing, and kind. It all starts with our own neighborhood and community - and that includes you. Founded in 2010, Gathering Thyme is an independent, women-owned herb store and healthcare clinic run by clinical Western herbalists, Cheryl Fromholzer & Judy Lieblein. We provide professional, personalized service and offer customized herbal formulations in a relaxed, supportive environment. The Gathering Thyme School of Western Herbalism provides students with a strong foundation in herbal medicine, natural cosmetics, aromatherapy and nutrition to promote and enhance personal well-being. Learn more about us at https://gatheringthyme.com Gathering Thyme • 1447 4th Street, San Rafael, CA 94901 • 415 -524- 8693 • info@gatheringthyme.com
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