What to eat Handout #1

Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries,

pears, apples, blueberries, etc.
Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, toma-
toes, asparagus, garlic, cucumber, onions, ginger, etc.
Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, wal-
nuts, Brazil nuts
Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flax-
seeds
Legumes: black beans, kidney beans, pinto beans, lima beans, chick-
peas, lentils
Whole grains: quinoa, barley, buckwheat, millet, brown rice
Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, av-
ocado oil
Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw
milk
Meat: grass-fed beef, lamb, venison, wild game
Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
Poultry: organic chicken, turkey, goose, duck
Cage-free eggs
Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa,
balsamic vinegar, liquid aminos
Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, pap-
rika, cumin, black pepper, etc.
Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
Beverages: water, tea, kombucha, bone broth

Read more about a Healing Foods diet at: https://draxe.com/nutrition/healing-diet/

What not to eat
Handout #2

Refined grains: white rice, pasta, white bread, breakfast cereals

Added sugars: soda, juice, candies, cookies, granola bars, baked
goods, ice cream
Unhealthy fats: refined vegetable oils, shortening, hydrogenated
fats, fried foods
Unhealthy Meats: Conventional, commercially farmed meat and poul-
try
Unhealthy Fish: Farmed fish
Processed foods: potato chips, crackers, frozen meals, microwave
popcorn, processed meat, instant noodles, etc.

Read more about a Healing Foods diet at: https://draxe.com/nutrition/healing-diet/

 Handout #3

Classes of Herbs 1. Alterative

This class of herbs has the ability to favorably improve the condition of the blood.
They might do this by direct action in the circulatory system, but more often than
not they support the liver in its job to filter toxicity out of the blood stream. A com-
mon alterative is red clover (Trifolium pratense).
2. Anodyne
Herbs identified in this way have the ability to relieve pain. A great example
is rosemary (Rosmarinus officinalis).
3. Anti-spasmodic
Plants in this group have the ability to ease or prevent cramps or muscle spasms.
My favorite here is skullcap (Scutellaria lateriflora).
4. Carminative
These plants are typically full of volatile oils. They support the digestion by calming
tension in the stomach and bowels and stimulating appropriate peristalsis. Dill
(Anethum graveolens) is one of the best.
5. Demulcent
These are plants that are high in mucilage. This makes them soothing to internal
mucous membranes. The beautiful marshmallow (Althaea officinalis) is a great ex-
ample of a demulcent.
6. Diaphoretic
Herbs in this group induce sweating when used in a hot tea. They stimulate the kid-
neys and cool a fever. Ginger (Zingiber officinale) is one of these plants that can heat
up the body.
7. Hepatic
Herbs that are bitter are often hepatics. They tend to tone, strengthen, and decon-
gest the liver. A common example is dandelion root (Taraxacum officinale).
8. Nervine
These herbs tone and feed the nervous system. Everyone
knows chamomile (Matricaria recutita), and this is a classic example of this group of
herbs.
9. Styptic
These herbs stop bleeding. Yarrow (Achillea millefolium) is fabulous first aid for cuts.
10. Vulnerary
This class of herbs encourages cell growth and skin healing. Calendula (Calendula
officinalis) is a very healing example of this type of herb.

Combs, D. (n.d.). 10 Terms To Know When Researching Medicinal Herbs. Retrieved from: https://
www.diynatural.com/medicinal-herbs/
 Handout #4
Herbalism Timeline History of Herbal Medicine
Neanderthal / Cro-Magnon
100,000 BCE
Neanderthal’s had remnants of medicinal plants found in their teeth.
Ayurvedic Medicine (Science of Life)
2,500 BCE
Eberys Papyrus - Egypt
1,500 BCE
Oldest complete medical document discovered.
Contained information on treatments for diseases, particular detail of circulatory
system.
Traditional Chinese Medicine (TCM)
1,000 BCE
Ancient Chinese understanding of body and universe, and ultimately balance - Yin
& Yang
Assyrian Herbal
-650 BCE
660 cuniform (one of the earliest systems of writing) clay tablet with over 300
plants!
Greco-Roman Era - Hippocrates
-400 BCE
Rich history of therapeutic use of plants - "let the body heal itself."
Theophrastus
-350 BCE
Known as the Father of Botany - philosopher studied with Plato and Aristotle.
Much of his work is lost to history, mere fragments were found.
Early Han Period
-240 BCE
252 plants described into 3 categories. 1. lord plants (non-toxic to sustain life) 2.
minister plants (aid health in moderation) 3. assistants/runners (toxic, but effec-
tive in small doses)
Aulus Cornelius Celsus
50
First to explain the signs and symptoms of inflammation
Herbalism Timeline
Dioscorides
80
Greek physician, botanist that wrote 5 volume "De materia Medica". Earliest known
herbal pharmacology book to be found intact.
Overviewed relationships of natural substances on human body.
Galen
200
Greek physician that reintroduced Hippocrates to Roman citizens. Focused on en-
hancing body's self-healing ability. Continued to be the major approach to medicine
for 1600 years!
Tang Dynasty - Compendium of Materia Medica
Jan 1, 659
Compiles 52 volumes and over 30 years of research - 1892 substances and 10,000
prescriptions!
European Medicine
Jan 1, 850
Roots in Greek tradition - translation of Latin texts to English
Wise Women caring for the sick
Mar 9, 900
Monasteries were the central healing places of the time, with large herb gardens
often tended by the wise women healers.
Abbess Hildegard von Bingen
Mar 9, 1150
A remarkable woman who had visions during her life - a clairvoyant.
The Book of Healing Herbs was one of her great publications.
The Great Plague - Black Death
Mar 9, 1350
The epidemic of bubonic plague. Changes the course of European history affecting
aspects of social, religious and economic.
Estimated 1/3 to 2/3 of the population wiped out!

Page 2
Herbalism Timeline
Paracelsus
Mar 9, 1541
An alchemist,chemist, physician and teacher. Demanded a return to simpler medi-
cine and introduced the Doctrine of Signatures.
Nicholas Culpeper
Mar 9, 1654
A renowned herbalist for translating the College Physician Medical text into English
as well as writing the best-selling herbal of all time.
Also found common English plants to be used similarly to the more exotic and and
costly ones.
US Pharmacopeia
Jan 1, 1820
First US Pharmacopeia published - contained 296 substances, 130 of which were
based on the Native American tradition.
Thomsonian Medicine
Mar 9, 1839
Sameul Thomson created a whole system for herbal medicine - known as Thomsoni-
an Medicine. Gained over 3 million followers in his time.
Alexander Flexner
Jan 1, 1911
"Flexner Report detailed guidelines and standards for practicing medicine, requiring
higher expectations and evaluations.
Forced many smaller Eclectic schools to close due to insufficient funding and/or
recognition"
Present day herbalism
Mar 9, 2017
Clearly, the modern rebirth of herbal medicines and the tendency of consumers to
combine herbal, prescription, and over-the-counter medicines gives us once again
the responsibility to learn about herbal medicines.

Page 3
 Handout #5

Terry, Y. (2012). Using Herbal Supplements Safely-Pharmacy Times. Retrieved from: https://www.pharmacytimes.com/
 Chamomile Handout #6

Medicinal Herbs (Flower)

Considered by some to be a cure-all, chamomile is commonly used in the U.S. as ananxiolytic and sedative
for anxiety and relaxation. It is used in Europe for wound healing and to reduce inflammation or swelling.
Few studies have looked at how well it works for any condition. Chamomile is used as a tea or applied as a
compress. It is considered safe by the FDA. It may increase drowsiness caused by medicines or other herbs
or supplements. Chamomile may interfere with the way the body uses some medicines, causing too high a
level of the medicine in some people. As with any medicinal herb, talk with your healthcare provider before
taking it.
Echinacea
(Leaf, stalk, root)
Echinacea is commonly used to treat or prevent colds, flu, and infections, and for wound healing. More than
25 published studies looked at how well Echinacea worked to prevent or shorten the course of a cold, but
none were conclusive. A 2014 study compared Echinacea with a placebo for treating colds. Results found
that Echinacea did not have any effect on a cold. Other studies have also shown that long-term use can
affect the body's immune system. It should not be used with medicines that can cause liver problems. Peo-
ple allergic to plants in the daisy family may be more likely to have an allergic reaction to Echinacea. The
daisy family includes ragweed, chrysanthemums, marigolds, and daisies.
Feverfew
(Leaf)
Feverfew was traditionally used to treat fevers. It is now commonly used to prevent migraines and treat
arthritis. Some research has shown that certain feverfew preparations can prevent migraines. Side effects
include mouth ulcers and digestive irritation. People who suddenly stop taking feverfew for migraines may
have their headaches return. Feverfew should not be used with nonsteroidal anti-inflammatory medicines
because these medicines may change how well feverfew works. It should not be used with warfarin or oth-
er anticoagulant medicines.
Garlic
(Cloves, root)
Garlic is used for lowering cholesterol and blood pressure. It has antimicrobial effects. Reports from small,
short-term, and poorly described studies show that it may cause small reductions in total and LDL cholester-
ol. But German research results on garlic's cholesterol-lowering effect have been distorted for a positive
effect, the FDA says. Researchers are currently exploring garlic's possible role in preventing cancer. The FDA
considers garlic safe. It should not be used with warfarin, because large amounts of garlic may affect
clotting. For the same reason, large amounts should not be taken before dental procedures or surgery.

Ginger
(Root)
Ginger is used to ease nausea and motion sickness. Research suggests that ginger can relieve nausea caused
by pregnancy or chemotherapy. Other areas under investigation are in surgery and for nausea caused by
motion. Reported side effects include bloating, gas, heartburn, and nausea.

Gingko
(Leaf)
Ginkgo leaf extract has been used to treat a variety of conditions such as asthma, bronchitis, fatigue, and
tinnitus. It is also used to improve memory and to prevent dementia and other brain disorders. Some stud-
ies have supported its slight effectiveness. But exactly how gingko works isn't understood. Only extract from
leaves should be used. Seeds contain ginkgo toxin. This toxin can cause seizures and, in large amounts,
death. Because some information suggests that ginkgo can increase the risk of bleeding, it should not be
used with nonsteroidal anti-inflammatory medicines, anticoagulants, anticonvulsant medicines, or tricyclic
antidepressants.
Medicinal Herbs Ginseng
(Root)
Ginseng is used as a tonic and aphrodisiac, even as a cure-all. Research is uncertain how well it works, partly
because of the difficulty in defining "vitality" and "quality of life." There is a large variation in the quality of
ginseng sold. Side effects are high blood pressure and tachycardia. It's considered safe by the FDA, but
shouldn't be used with warfarin, heparin, nonsteroidal anti-inflammatory medicines, estrogens, corticoster-
oids, or digoxin. People with diabetes should not use ginseng.
Goldenseal
(Root, rhizome)
Goldenseal is used to treat diarrhea, and eye and skin irritations. It is also used as an antiseptic. It is also an
unproven treatment for colds. Goldenseal contains berberine, a plant alkaloid with a long history of medici-
nal use in both Ayurvedic and Chinese medicine. Studies have shown that goldenseal is effective for diar-
rhea. But it's not recommended because it can be poisonous in high doses. It can cause skin, mouth, throat,
and gastric irritation. It is also not recommended because of the plant's endangered species status.
Milk thistle
(Fruit)
Milk thistle is used to treat liver conditions and high cholesterol, and to reduce the growth of cancer cells.
Milk thistle is a plant that originated in the Mediterranean region. It has been used for many different ill-
nesses over the last several thousand years, especially liver problems. Although study results are uncertain,
some promising information exists.
Saint John's wort
(Flower, leaf)
Saint John's wort is used as an antidepressant. Recent studies have not confirmed that there is more than a
slight effect on depression. More research is needed to determine the best dose. A side effect is sensitivity
to light, but this is only noted in people taking large doses of the herb. St. John's work can cause a danger-
ous interaction with other commonly used medicines. Always talk with your healthcare provider before
using this herb.
Saw palmetto
(Fruit)
Saw palmetto is used to treat benign prostatic hypertrophy (BPH). But recent studies have not found it to
work well for this condition. Side effects are digestive upset and headache, both mild.
Valerian
(Root)
Valerian is used to treat sleeplessness and to reduce anxiety. Research suggests that valerian may be a help-
ful sleep aid, but there are no well-designed studies to confirm the results. In the U.S., valerian is used as a
flavoring for root beer and other foods. As with any medicinal herb, talk with your healthcare provider be-
fore taking it.

Page 2
 Handout #7
Ailment/Drug Statistics Natural Alternative

Pain-Hydrocodone/ >131 million pain med prescrip- Chiropractic Care/White Willow

Acetaminophen/Vicodin tions wrote last year Bark

High Cholesterol-Statins > 45 million prescriptions a year Diet rich in oats, garlic, olive oil,
(Zocor, Lipitor) for Lipitor alone and other whole foods.

Potassium, Magnesium, Haw-

High Blood Pressure-Zestril/ > 144 million prescriptions filled
thorne Berry, Beet juice or pow-
Norvasc every year
der

Check for mineral deficiencies.

>70 million prescriptions for
Hypothyroid-Synthroid Selenium, Sugar-free diet, &
Synthroid given annually
probiotics

Prilosec prescriptions up by 8 Slippery Elm Lozenges, eat

Acid Reflux-Prilosec million in 2010, totaling 53.4 slowly, steering clear of food
million scripts written annually triggers

>100 million antibiotics a year

Infections-Zithromax or amoxi- Saline flush for sinus, vitamin C,
for respiratory, sinus and other
cillin apple cider vinegar, garlic
infections

Anti-diabetes meds up by $1.9

Diabetes-Metformin HCL Exercise, clean/whole foods diet
billion in 2010

Women are 60% more likely

than men to have an anxiety Journaling, daily guided medita-
Anxiety-Xanax
disorder (Natl’ Institute of Men- tion, Ashwagandha, Valerian
tal Health)

60% of Americans say they have Melatonin, Valerian, Chamomile

Insomnia-Ambien
trouble sleeping Tea

Women are 70% more likely to

experience feelings of depres- Lithium Orotate, St. John’s Wart,
Depression-Zoloft
sion (Natl Institute of Mental Omega 3s
Health)

Corbett, H. (2012). Natural Alternatives to the 10 Most Prescribed Drugs. Retrieved from: https://
www.prevention.com/health/a20438374/top-10-prescription-drugs-and-natural-remedies/
 Handout #8

Prescription Drug Side Effects

Infections become resistant to treatment, can cause

allergies & asthma in children, Diarrhea, vomiting,
Antibiotics
menstrual cycle interruption, brain fog, depression,
tendon ruptures

Sleep Aides, Muscle relaxers, narcotic pain-

Dementia, memory loss
killers, Anti-Seizure medications

Suicidal thoughts, upset stomach, headache, rest-

Depression Meds lessness, sexual dysfunction, Parkinsonian side
effects, weight gain, behavioral changes

Cough, feeling tired or weak, drowsy, headache, fat

Blood Pressure Meds
fertilizers, heart failure,

Memory loss, drowsiness, confusion, nightmares,

Anxiety Meds problems with coordination, muscle/joint pain,
changes in sex drive or ability, dizziness or light-

Leg pain, continual rise in cholesterol as your body

Statin Drugs (Cholesterol)
tries to recover from the drug’s effects,

Opiods Addiction, death

Read more at:

https://www.beinghealthynaturally.com/heartdiseasecholesterol/bloodpressuremedications.php

And

https://draxe.com/