The Get Well, Stay Well Guide Take a shot at our easy and effective strategies to not just fight the flu, but to boost your immune system so it's up for the daily battles of life. Knock the following pages off your to-do list, before something has the chance to knock you off your feet. It’s not medical advice, just our common sense and experience! Content, product testing and layout by Borden Communications + Design
Dear Want-To-Stay-Healthy Readers, I don't want to (nor am I qualified to) give medical advice, although I'm asked constantly what I do for myself and my kids. So, what's a flu-fearing, germ-wary, busy person supposed to do during cold and flu season? As always, eat well and eat real, exercise and take good care, plus of course, consider all we have compiled and created over the following pages in this guide . They are all things that I incorporate into my life, so know they are tried, tested and true. And remember, if you are hit with the flu, this too shall pass. In good health,
Wash Your Hands. Properly. Washing your hands before eating, before AND after going to the bathroom, coughing, sneezing, or blowing your nose will decrease your likelihood of spreading a virus. The 3 crucial components to a good hand washing: warm water, soap, and friction (nothing beats this!). Wet your hands with warm water, lather well by rubbing hands together (be sure you don't miss in between your fingers) while you sing the ABCs (in your head if you are tone deaf). Rinse thoroughly, dry well, and repeat often!
Wash this! We waste up to 10% of our personal care
Dry off! Cotton is considered the world's 'dirtiest' crop
products because we don't use every ounce. If you use a
due to it’s insane use and overuse of insecticides,
bar instead of liquid soap, you can use every last bit
hazardous to both human and animal health. Just think
which means less waste and less packaging. Using 100%
about those not-so-snuggly conventional cotton hand
natural and organic soap means you aren’t drying out
towels we rub our clean hands and face on. Choosing
your skin, and you're not washing your hands with the
organic cotton or other eco happy fibre towels are best
same toxins that you are trying to remove.
(and safest) for our skin and our world.
Try Consonant Organic Body Soap - No animal by-products,
Try drying your hands with a Coyuchi organic hand towel. And
synthetic colour or fragrance so it’s safe for the entire family to
when you update your towels (for obvious reasons) it’s the perfect
use but still extremely effective. Bonus? Each bar comes with a
time to update your linens too! It’s amazing how widely available
loofah to hold the soap so no more sticky sinks or dirty soap
organic cotton options are now, and you no longer have to break
dishes in the bathroom. www.consonantbody.com
the bank to get the quality you deserve. www.coyuchi.com
Be AntiAnti-Bacterial Many sicknesses are viral, not bacterial, so plain old soap and water will get you just as clean as any anti-bacterial product claims to do. Really. Our culture is germ-obsessed and our obsession has encouraged the flood of products on store shelves to make claims that may not be true. Watch out for chemicals in our sanitizers, soaps, medicine, toothpaste, cosmetics, deodorant, and other personal care items. Don’t forget, they could also be hiding in products like clothes, socks, shoes, and underwear, too! Ick!
Spray on! For when soap and water aren’t readily
Read well. No one sets out to clean their hands with toxic
available, use something that is safe AND effective. Many
chemicals, or spray toxic mists on or around them. The
anti-bacterial soaps not only remove the bad bacteria,
best way you can arm yourself is to educate yourself - you
but also the good bacteria that helps defend our body
can and will become your own best expert. Information
from the truly harmful ones. Rather than spray
is everywhere these days so Google, watch videos or pick
something that leaves you feeling like you just doused
up an informative book and find out what you’re putting
yourself in harsh chemicals, opt for something with safe,
in, on, and around your body (you didn’t sign up to be a
effective ingredients that will rid germs safely.
test tube, did you?).
Try spritzing Graydon’s lightly-scented, multi-purpose, anti-
Pick up Slow Death by Rubber Duck - the brilliance of this book is
microbial mist on your hands and the air around you. The
not simply that Rick Smith and Bruce Lourie experiment on
formulation is completely free of alcohol and other nasty chems
themselves to show us how everyday toxins impact our well being,
and it purifies, refreshes and keeps hands feeling moisturized.
it’s that they are able to deliver easy solutions, knowledgeable
www.clinicalluxurybynature.com
information and a hopeful message. http://bit.ly/cp2gpdl
Duck and Take Cover Stay home when you are sick. It's the right thing to do for you and also for your friends, family and colleagues, because when your immunity is low, you can pick up other germs more easily...it’s simply not the time to share! Steep some tea, pour a bowl of soup, curl up on your couch and allow your body to rest and heal. Don't let stress undermine a quick recovery and try to enjoy your forced time out (we know it's not that easy!)
Lay on this! Besides having to cope with a runny nose,
Sleep Easy! It makes sense that everything around you
fever, or sore throat, we are also left with achy muscles
should be as healthy as possible, so you can be your
and stiff joints. The benefits of acupuncture are truly
healthiest! Think about the pillow you place under your
amazing - it helps with headaches, soreness, muscle pain
head. If it's made with synthetic materials, you could be
and even serious injuries - it’s relief without swallowing
sleeping with toluene, formaldehyde, and other nasty
a single pill. Not all of us have our own acupuncturist on
chems. As Annie Leonard from The Story of Stuff exclaims -
call (or are willing to leave our bed to find one), so have
there's got to be a better way to stop your head from
something on hand that can help relieve pain at home ,
catching on fire while you sleep than dousing your
it’s efficient and useful.
pillow in flame retardants!
Try the Spoonk Acupressure Massage Mat (the luxury of
Try Googling organic wool or organic rubber pillows and find out
acupuncture in the comfort of your home). Lay down, close your
where you can get your hands on one (and your head, too!). It’s
eyes and let the mat do the rest. The mat’s spikes increase blood
always challenging when replacing your fave pillow, but choosing
circulation, boosts energy levels, releases muscle tension, heals
a healthy one will be a change for the better (did we mention that
joint pain, and induces deeper sleep for a happier, feel better, you!
they’ll be hypo-allergenic too?)
www.spoonkspace.com
www.bordencom.com
Warm Up If you believe in keeping a well stocked medicine cabinet, then a well stocked selection of organic tea should be included! Tea is filled with powerful antioxidant properties that actually help in healing many ailments and keeps you healthy and feeling good day-to-day. Drinking hot tea specifically, raises your body temperature and helps you sweat out the toxins that probably got you sick in the first place. Do some natural healing from the inside out and drink yourself to health.
.
Heat it up. You know by now that skipping the lineup
Fight back. The average adult experiences 2 - 3 colds per
(and the trip to the bank) for your tea and making your
year while the average child averages 8 - 12 colds per
own looseleaf at home is healthier for you, and much
year. Throw in the occasional flu and an array of viruses
quicker than waiting in a long line up (say goodbye to
and our immune systems are vastly overworked! Fight
bleached bags and staples). Want to go the distance?
back with loose leaf teas that not only help sooth our
Compost those used tea leaves too! It’s eco-intelligent
colds, but that actually help improve our immune
and healthy for all!
systems to make us healthy and keep us feeling good.
Try For Life Design’s Bell Glass Tea pot. Equipped with a stainless
Try organic loose leaf teas like Rootalive’s Wellness tea and St.
steel basket infuser , it leaves plenty of room for your tea to expand
Francis Herb’s Cold and Flu tea. Both teas contain pure organic
while the extra fine holes will keep small leaves in place. The push-
ingredients that will not only help you fight cold and flu-like
on colourful stainless and silicone lid allows you to remove the
symptoms, but will help strengthen your immune system - who
infuser at optimal time so you can enjoy your tea at its finest.
needs a pill when you can drink natural wellness?
www.forlifedesign.com
www.rootalive.com & www.stfrancisherb.com
www.bordencom.com
Cool Down Staying hydrated is one of the best things you can do for yourself. Remember, your best defence against the flu is doing everything you can to beat it in the first place, so make sure you pack in your daily dose of nutrients any way you can. Drink lots and lots of water and bring it with you everywhere (but remember, no sharing!). If you are constantly revitalizing and replenishing, you'll kick what you have quicker, and kick start your health.
Mix it in. Health Canada recommends that we consume
Go nuts over coconuts. Coconut water is bursting with
between 7-10 servings of fruits and vegetables daily to
vitamins, minerals and electrolytes, which your body
obtain our daily intake of antioxidants (not that we
needs to fill up on when you’re feeling under the
always listen to what they say). A great way to pack in
weather. This is in fact nature’s sports drink (and not
the produce is with smoothies - throw in your fresh or
electric blue in colour!) As it replenishes, revitalizes and
frozen faves or superfoods known to have a host of
energizes - a great way to stay hydrated and give you
health promoting benefits and you have a full nutritious
that extra little “pick-me-up” that you need to get
meal in a glass.
through your sickness and sick day.
Throw in a scoop of Bioflavia’s organic red wine grape seed powder
Try COCO, the natural drink to quench your thirst. Run and
(no, not alcoholic!) or AppleBoost’s Organic Dried Apple Peel
operated by a Canadian company (a group of fathers who care
Powder. Bursting with antioxidants, these superfood boosters kick
about what their families consume) take great care in choosing the
you with a high dose of vitamin C (to help kick that cold), and tastes
best coconuts possible. Har vested without the use of chemicals,
delicious. Bonus that they are a homegrown Canadian, organic
their Young Green Coconuts are not from concentrate!
product!) www.bioflavia.ca & www.appleboost.com
www.purebodybeverages.com
www.bordencom.com
You Are What You Eat Your kitchen is your kickoff to good health. Food can be a healing agent and strengthen your immunity, so why not eat up? Food in this case, does not refer to food products in boxes, but real, fresh, food. Food that grew somewhere (hopefully close by) and not manufactured in a large factory. These foods are loaded with goodness - not just nutrients, but flavour too (if your taste buds are working for you) and it’s what nature intended for you to eat, which will in turn help you prevent and treat sickness. Put that on the conveyer belt, or in your reusable market basket!
Peel and Mince. Garlic helps to fight bacteria and
Buy Some Berries! Keep fresh berries in the freezer for
infection (since it's anti-fungal and anti-viral) and is a
when they are out of season so you can always take
great contender in helping you fight whatever you've got
advantage of their sweetness and goodness. They are a
going on. Eating lots of garlic is great to do all year long
great source of antioxidants and important for cell
as it helps boost your immune system - just remember to
regeneration (and taste great in everything!) Of course,
brush your teeth before getting up close and personal
they are best mixed in with as many colours of fresh,
with others or convince them to eat a lot of garlic too.
local and organic foods as possible.
Try adding yourself to the Garlic Lovers Contact List from the
Try the stand up pouches full of organic, frozen fruit from Mother
Cutting Veg and be privy to garlic that is grown organically in
Hen. Their berries are harvested the moment they’re ripe, then flash
Ontario. Most garlic that you buy in a grocery store is imported
frozen to lock in the delicious flavour and all of their abundant
from China - “ewwww” on so many levels. Farmer Daniel grows
nutrients. This is a great solution, just in case you didn’t grow,
approximately 20 varieties of garlic originating from various
harvest and preserve enough from your home garden for the full
places around the globe. We promise, you will taste the difference.
year (one can dream, right?) Defrost and serve, or throw them into
www.thecuttingveg.com
your smoothies right out of the freezer! www.lamerepoule.ca
Responsible Bedside Manners While you're very busy trying to get your health back in gear, it’s still important to be mindful of the amount of waste we all create (even when we haven't moved from bed!)
Consider straws and tissues to be the worst
offenders...and don't forget about the tea bags or lozenge wrappers that get left behind on what seems like every table in your house.
Sip your way to good health. You don’t want to be
Blow Away. We go through a lot of tissue when battling
putting plastic in your mouth, right? You have enough
the flu, and throwing out all of your snotty rags is bound
to worry about while fighting whatever is brewing in
to make those germs travel (do you clean your trash can
your body - no need to add toxic chems from straws to
regularly?). Reusing hankies are the way to go - consider
the list. Not to mention, think about the amount of waste
100% organic cotton ones that will not only feel great on
that builds up using disposable straws when you’re sick
your sore nose, but they won't create a pile up in your
(or even when you’re perfectly healthy!). Yuck!
garbage can either.
Try using a Strawesome Barely Bent glass straw - it might not be
Try the Reusable Tissue Box with Organic Cotton Tissue. Strike a
flexible like the bendy plastic ones, but it doesn’t have the toxic
blow (with your nose!). It holds 24 fair trade, organic, reusable
plasticizers either, and it’s already on a great angle for lying down
sateen tissues - they are lusciously soft on one side and strong on
or sitting up! Strawesome glass straws come with a lifetime
the other side. The box (made from water resistant cardboard so it’s
guarantee - yes, they are that durable (even for kids). Ever ything
reusable and durable, even in the bathroom) includes a handy
just tastes better coming from glass. If only the hospitals used
storage compartment for your used waiting-to-be-cleaned tissues!
these… www.strawesome.com
www.bynature.ca
Clear it Out! We’ve all been there when sick...we’re congested, we have trouble breathing, we’re sniffling, often very aggravated, and, most certainly misunderstood by those we are speaking to and with. Clearing out our airways (the right way) is important - not only so we can gain some relief and breathe again, but also so we can prevent further infection. Flushing out the gunk will help you breathe easy - and make you feel that much better.
Blow out. Instead of putting toxic sprays up our noses to
Rub on. Many over the counter ointments like vapor rubs
dissipate blockage, maybe we should instead be thinking
contain petroleum along with other nasty chems (and
of how to get the stuff out of our body. Like most drugs,
some ingredients you can't even pronounce). Soothe
the more we use them, the more we become dependent
away the aches and pains of congestion with all natural,
on them (and we often fail to read the small print with
plant based formulas that are paraben and petroleum
the long list of side affects). There are many natural ways
free (and safe for the whole family). Then you can really
to clear your airways, so say no to the spritz.
sigh with relief (and breathe through our noses to do it!)
Try using a ceramic, lead-free Neti Pot to flush you out. Maybe on
Try rubbing in Thera Wise Vapo Rub made from botanical extracts
first glance it seems like a gross process, but we promise you, it’s a
to help your healing process from within. This soothing formula
life changing habit - once you use it for the first time, you’ll be
doesn’t make your nose burn when smelling it, and it doesn’t leave
hooked! This all-natural system (all you need is non-iodized salt
you with sticky skin (so you can leave the house after applying!). All
from your kitchen cabinet) will keep your nasal passages clear. The
Thera Wise products are paraben and petro-chemical free, so
bonus? It’s also available in junior versions so the whole family can
what’s good for you is also good for the environment
use it. www.upayanaturals.com
www.therawise.com
www.bordencom.com
Cleaning can be Dirty (for your health!) You may have been stuck in bed for a while, but eventually it comes time to clean up your act. Cleaning with conventional cleaners made from toxic chems (which can make you sick in the first place) makes sense, right? No, we didn’t think so either. By replacing your conventional cleaners with nothing (well maybe not nothing, but products you can find in your own kitchen like water, baking soda, and vinegar) will save you time, money, your health and our planet. Now that’s a clean sweep!
MIY. That’s right - M.I.Y. means Make It Yourself! Most of
Throw in the towel. And your clothes, sheets, (and your
the cleaners that you might think are making your home
reusable handkerchief too), but make sure what you’re
truly clean are actually dangerously polluting them (and
washing gets truly clean. It doesn't make sense to toss
our water, air, and soil...where do you think it goes once
your personals in the wash with conventional detergent
it goes down the drain?). Microfibre cloths and water do
where they will bathe in chemicals. Stop overdosing on
a remarkable job, and you can easily make safe and smart
the bad stuff and start washing with natural soap in cold
cleaning products using your own ingredients. Bonus:
water (except use some warm or hot when you are sick to
you won’t be sacrificing cleanliness (or your health).
get rid of the ickies right way).
Try cleaning with the Full Circle kit. It comes with a great little home
Get real clean with super--concentrated, eco-effective Berry Plus
cleaners recipe book, plus all of the bottles and containers with
laundry soap that cleans and softens too. Just two mls of Berryplus
exact details and proportions so you can mix it all up, and it’ll last
does a full 30lb load. This berry based, 100% plant based soap
under your sink like the store bought stuff - just cheaper, easier,
comes in really small bottles, making it easier to do safe, smart and
safer and more effective! www.fullcirclehome.com
efficient laundry all the time. www.berryplus.com
Exit Strategy: The Detox Common cold and flu symptoms such as a runny nose, coughing and sneezing are your body's natural way of trying to eject viruses, toxins and other harmful bacteria. When you help the detoxification process, you're encouraging your body to cleanse itself of these toxins quickly. Detoxifying is not only beneficial when you are sick, but all year round as there are many physical benefits including allowing your organs to work more effectively, and giving you mental benefits such as getting a better night’s sleep and concentrating more.
Sweat it Out. Sweat is your friend when you feel a cold or
Brush Off. Your skin is the largest organ on your body
flu coming on. Running a hot bath opens pores and
and plays a major role in detoxifying your body each day.
prepares your body for cleansing, allowing your body to
Dry brushing is one of the easiest ways to detoxify, and it
eliminate the cold/flu virus. But remember to drink lots
aids in removing dead skin cells, stimulates circulation,
of water afterwards, since you will need to replenish
helps eliminate harmful toxins and reduces the
what’s being pulled out of your system.
appearance of cellulite. Need we say more?
Soak in a hot bath while adding The Wildly Natural Seaweed
Try dry brushing with the Sisal body brush by Merben. Handmade
Powder Bath to soothe your skin and stimulate your senses. With
using only natural materials, this brush can be used both we t and
only the best hand-harvested brown seaweed and naturally
dry. With your choice of light, medium or coarse bristles, you can
nourishing ingredients selected from around the world, you get the
choose which pressure is best suited for you. Brushing away those
benefits of detoxifying all while renewing and improving the
dead skin cells will improve circulation and help your body win the
condition of your skin, even severe chronic issues like redness and
fight against the flu. Try dry brushing before you shower daily - it’s
flaking. www.seaweedbathco.com
easy and effective! www.merben.com
The Road To Recovery After laying in your sheets and sweating in your clothes, comes the time when you finally can get up and get back to your routine - feeling better feels great, but it doesn’t always mean you are fully recovered back to your blissful-self . Make sure that as you re-enter the real world you are fully prepared. Arming yourself with the right reusables and tools will help you keep feeling as great as possible and fight through the day...the eco-way!
Tissue? No Thank you. Think about how many reusable
Suck on this. It may not be practical to carry around raw
tissues you go through a week, a day, an hour or even a
Manuka honey (wonderfully healing, anti-viral and anti-
minute when you’re sick, getting sick or recovering.
bacterial), so having something small and convenient on
When you’re out and about and still have the sniffles,
hand to soothe your itchy dry throat will carry you
where are you going to stash or trash them anyway?
through the day. Organic Manuka honey has been proven
Reusable (and organic) tissues not only save you money,
to be more effective than some over the counter
but they also save you from red, itchy nose syndrome.
medicine, and helps to fight viral infection.
Try Hanky Books reusable handkerchiefs made from 100% organic
Try GreenBay Manuka Throat Lozenges. They are packed with raw
cotton. They are easy to stash in your bag and have multiple
manuka honey (75% - 100% honey depending on the flavour) with
“pages” for your multiple uses. It may seem gross at first, but these
no added processed sugar - they soothe and help fight throat-
brilliant little things will save you! Even when your cold is gone, it’s
infecting bacteria. They taste great, they are fast acting, and they
perfect to keep around for those unexpected spills or for a quick face
are an overall immune booster, so who can eat too many?
wipe - especially if you have kids. www.hankybooks.com
www.greenbayharvest.com/ca
Very Slick Oil is a great source of medicinal properties - they should be a part of your everyday diet and beauty routines, but as soon as you are feeling a little under the weather add even more! Of course, other things may help like gargling and taking homeopathics and vitamins (consult your naturopath or go into any health food store). We’ve even heard that dark chocolate works miracles (or maybe that’s just wishful thinking!). What’s in your kitchen cupboard (and stuff that is plant-based and natural) is often more effective than overpackaged products that promise you solutions or long lasting relief. The goal is to get better, not mask symptoms to get by.
Drop this into your drink. Oil of Oregano is great for the
Add this in! Coconut oil is a little miracle worker in a jar.
onset of colds and sore throats and taking just a few
It helps with thyroid stimulation, anti-aging effects,
drops boosts your immune system and kills off
weight loss, and helps to prevent cancer, so why aren’t
unfriendly bacteria. Even in the event of an injury or
we all using it?! Not only does it heal internally, but
infection, oregano oil can be used externally to heal
externally as well. It can heal scars, and even shine your
wounds. It’s a medicine chest in a bottle.
shoes! Talk about multi-tasking!
Try 100% organic oil of oregano whether you’re in perfect health or
Try adding Maison Orphee Virgin Coconut Oil to any meal,
feeling under the weather. It’s very potent, so we are warning you,
smoothie, shake or even body part. It’s the first cold pressed oil of
it’s not the most delicious thing in the world, but we can
it’s kind and it’s certified organic and kosher too - plus it’s in a glass
recommend from our own personal experience, it really does work!
jar - packaging can be everything! Filled with anti-viral and anti-
You won’t want to be at home or leave home without it.
bacterial properties make sure you have a jar in your kitchen and in
www.wildoiloforegano.com
your bathroom too. www.maisonorphee.com