Coconut Oil:  Coconut oil is one of my favorite staples of natural cooking and health/beauty care. It is so 
versatile, useful, and it smells divine. If I had to choose one scent to describe what I think heaven would smell 
like, it would be coconut oil. Below a temperature of 76 degrees Fahrenheit, coconut oil is solid. After that, 
it becomes a liquid oil. This makes it ideal for certain balms, deodorants, and body butters. It is wonderful 
carrier oil for people who suffer from dry, itchy, sensitive skin, and also possesses antifungal properties. Its 
awesome healing powers are due to the high percentage of saturated fatty acids, particularly lauric acid, but 
also palmitic, oleic, and myristic acid. Hard Oils and Butters
The only “hard” oil or butter used in this book is cocoa butter. Cocoa Butter:  A solid fat, cocoa butter is expressed from the fermented, dried, and washed seed of the cocoa 
tree. It has a strong chocolate-y, buttery aroma, and I tend to avoid using it in chapstick or lip balm because 
of this, as the odor stays quite raw. It is highly praised for being high in vitamin and antioxidants, softens skin, 
and has been used to reduce the appearance of fine lines and wrinkles around the eyes and mouth. 19Copyright 2014 everydayroots.comSubstituting Oils
When a recipe calls for an oil, the needed ingredients will state what oil I prefer to use personally. If there is no 
specific oil that is needed, I will list my chosen oil, and then add “any “liquid” “soft” or “hard” oil” so that you 
know the general category of oil to choose from, and what may be an appropriate to substitute. Below is an 
example in a recipe for a basic, soft, salve. Basic Salve
Y ou will need…
-1 tablespoon of beeswax
-10 tablespoons of olive oil, or any liquid oil
In this case, it would be fine to use any other liquid oil of similar consistency to olive oil. If you wanted to use, 
say, coconut oil, you would want to play around with the beeswax ratio to make sure you didn’t wind up with a 
salve that was too hard. Quality and Shelf Life
To determine the shelf life of something you’ve made, go by the shelf life of the shortest lived oil, or ingredient, 
you used. There are two exceptions to this. The first is if you were to add water, such as in the case of a lotion 
or cleaner, which would open the door to nasty little microbes growing. No matter what you add water to; it 
creates the risk of mold, bacteria, and fungus growing. Refrigeration and distilled, filtered, or boiled water can 
help reduce that risk of invasion. Another factor is if you have used any botanicals or fresh plant matter. A 
general rule of thumb I go by if water or fresh matter has been added is 2 weeks, up to 3 if refrigerated. This 
may change depending on the recipe. Below is a list of the shelf life of commonly used oils and butters, as well as several other frequently used 
ingredients in these recipes, and some notes when looking for quality products. Keep in mind the shelf life is a 
guide-line. Don’t forget to trust your instincts, and use common sense. If something looks a little off, or smells a 
little off, toss it. Some recipes include shelf life, while others don’t. This is because they can vary depending on 
climate, even from house to house, and storage conditions.20Copyright 2014 everydayroots.comExtra Virgin Olive OilIngredient Expected Shelf Life
A lot of variables go into the quality of 
these oils before they hit the shelves, 
such as the time of harvesting, what 
kind of seed or olive was used, and time 
between being processed and actually 
shipped out. The best way to determine the quality 
of these oils is to look for kinds that are 
cold-pressed, meaning they weren’t 
exposed to high temperatures that alter 
their properties or other chemicals during 
extraction. Unfortunately, while Europe 
has set standards, there is no regulation 
on the definition of cold-pressed in the 
U.S., so the term can mean anything 
under 400 degrees Fahrenheit. The 
only sure-fire way to know a lower 
temperature was maintained is to call the 
manufacturer. Don’t hesitate to do so! Since light and oxygen are the 2 main 
things that begin to degrade oil quality, 
look for oil sold in dark glass bottles to 
protect it from UV rays. Quality
1 year, if stored in a cool 
dark place
Grapeseed Oil 6-9 months, if stored in a 
cool dark place
Sesane Seed Oil 6-9 months, if stored in a 
cool dark place
Coconut Oil Coconut oil is solid up to 76 degrees 
Fahrenheit, after which it begins to melt. Y ou want virgin coconut oil that is cold-
pressed. It should have the delicious 
aroma of fresh coconuts. Coconut oil that 
has been extracted using a solvent or 
fractionated is less desirable, and often 
times loses its aroma.2 years stored in a cool, 
dark, place
Shea Butter Look for raw, unrefined, shea butter. The 
refining process strips it of some of its 
wonderful benefits. It should have a rich, 
nutty, aroma with just a hint of vanilla. Refined shea has little to no odor.1 year, stored in a cool, dark, 
place
Avocado Oil True, organic, cold-pressed avocado oil 
of high quality is a dark olive green color, 
somewhat thick, and smooth and rich in 
texture.1 year, stored in a cool, dark, 
place
Jojoba Oil A rich yellow color, jojoba oil should 
be unrefined and cold-pressed as its 
extraction method.Indefinite21Copyright 2014 everydayroots.comCocoa Butter Cocoa butter has an aroma befitting of 
its name-it smells chocolaty! Look for 
organic unrefined cocoa butter, with a 
slightly yellow color and a harder, but still 
creamy, consistency. 1 year, stored in a cool, dark, 
place
Honey Y ou want organic, raw, honey. It is not 
clear, pristine looking, or liquid. It is 
cloudy, sometimes crystalline, and fairly 
solid. Honey that has been processed 
has lost its beneficial enzymes and much, 
if not all of, it’s healing power. Indefinite
But What If I Mess Up? Y ou will, at some point, and you will continue to do so. Like any endeavor, you just have to put in the time and 
patience to natural living and you will quickly learn what works for you, what doesn’t, and even add your own 
personal touches to recipes. The beauty of all of this is that it is not an exact science. As long as it is within 
the realms of being safe, you can tweak and adjust and play around with most of these recipes all you want. If you find the smell of something too strong, add less essential oils. If a balm is too solid or too soft for you, 
tweak the amount of beeswax or solid oil/butter in it. A lot of the recipes will list amounts over a range, such 
as 1-2 tablespoons, or 10-15 drops, so that you have some wiggle room to match it to your preference but still 
be successful. If something you makes turns out too oily, for example, don’t have a total break down about it. Simply add a little less oil less time. Y es, these recipes do work for me, but it is inevitable that some people, 
even simply because of their environment, will get a different result. I want you to have tools to be able to 
work with. Clean Up
Solid ingredients like beeswax and coconut oil can pose a problem when it comes to cleaning up. Because 
they will become solid as they cool, they can potentially clog your drains if poured down them. For best results, 
keep the excess oil or wax warm and wipe out thoroughly with a paper towel. Then rinse with HOT water and 
lots of soap. If I have been using a double boiler, I will often times pour that water into the waxy or oily bowl as 
well. If you plan on using beeswax a lot, I suggest getting a separate set of bowls specifically for that use. When it comes to pouring things into their containers, like balms and salves, place the containers on a cooking 
sheet covered in parchment paper or aluminum foil. That way you can easily clean up the inevitable little drips 
and spills that will happen!22Copyright 2014 everydayroots.comWhere Do I Get All of This? I know a lot of this sounds exotic, but the beauty of the internet is that you can get just about anything now. Making your own cleaning products, DIY stuff, or home remedies, really isn’t hard. It’s actually no different 
than cooking. Y ou couldn’t whip up a batch of soup if you didn’t first get the carrots, onions, broth, and a pot 
could you? Like anything else, you need to equip yourself with some ingredients and equipment. The resources page is listed on the table of contents. Sustainability
As our interest in herbs, oils, and butters, grows, it is important to do a background check on your sources 
before purchasing. Since many of our precious ingredients come from developing countries, it is  up to us to 
make sure they are coming from fair conditions for those who grow and farm them, and make sure the planet 
is being respected in the process. It is also good to keep in mind that our beautiful herbs and flowers aren’t 
unlimited-look into sources that mention sustainable growth and collection or, better yet, grow your own! Health
23Copyright 2014 everydayroots.com
Our bodies put up with all kinds of strange things us humans love to 
do, and somehow manage to avoid falling apart (right now I am thinking 
specifically of people skiing moguls, and my mother ranting on about 
how their knees are going deteriorate at any second.) Our joints in 
particular take an incredible amount of repetitive strain on a day-to-day 
basis, no extreme sports required, so it’s no wonder that as we age our 
joints begin to wear. The result of this wear and tear is known generally 
as arthritis. There are actually two types of arthritis, rheumatoid arthritis 
and osteoarthritis, the latter of which is more common, and the former 
which is far more mysterious. Osteoarthritis takes place as the cartilage cushioning our joints 
wears down over time, until bone grates painfully against bone. It is 
usually simply the result of aging, but can also be caused by repeated 
excessive strain, or after an injury to the joint. Rheumatoid arthritis is 
a little less straightforward. It is the product of a chronic autoimmune 
disorder in which the immune system-whose job is to attack foreign 
cells such as a virus or bacteria-attacks the body’s own tissues. Specifically it targets the synovial membrane, a soft tissue that protects 
joints in the body. As a result, sufferers experience many painful 
symptoms, including inflammation, fluid build-up, and sometimes 
eventual bone loss. While arthritis of either type can be an unavoidable 
reality in our lives, treating the symptoms at home can be quite easy, 
and people generally experience a high degree of success. Arthritis
-Maintain your ideal weight. Being 
over-weight puts more strain 
on your joints than necessary, 
possibly leading to osteoarthritis. -Exercise to maintain strength 
in all parts of your body, reduce 
stiffness, and increase flexibility. Not moving around because your 
joints ache is the very last thing 
you should do. Just be sure to 
balance it so it is not so strenuous 
as to do more harm than good. Ginger Root Salve
-Ginger root infused oil can be a 
bugger to make because of the 
fresh root’s high moisture content, 
so be sure to leave the lid halfway 
ajar to allow it to evaporate. -Whenever you add water content 
to something, you decrease shelf 
life greatly. To be on the safe 
side, make a small batch of this 
and keep it in a mason jar, boiled 
previously to eradicate any germs, 
in a cool dark place. Use within 
1 ½ weeks, or up to 2 ½ weeks if 
refrigerated. -Y ou can leave the oil as it is 
without making it into a salve if 
you want to keep it simple. Usage 
is the same. White Willow Tea 
-Chipped bark is more desirable 
than powdered, which can leave 
behind a gritty, sandy texture in 
your tea. 24Copyright 2014 everydayroots.comTips & TroubleshootingA process called prostaglandin synthesis goes on in many animals, including humans, and can play large role 
in the treatment of arthritis. This process, or synthesis, makes lipid (fat) compounds called prostaglandins within 
our cells that act like little messengers. They run a wide variety biological processes, including inflammation, 
and transmitting pain signals to neurons. Virtually all common OTC painkillers work by inhibiting this process, 
therefore preventing or lessening pain and inflammation. Wonderful ginger root is a natural alternative that has 
been shown many times to work the same way, sans the side effects of regular medication. By massaging this 
warming salve gently into aching joints, you can help quickly relieve pain, swelling, and stiffness. Ginger Root Salve
For the oil:
-2 cups of ginger root, cut into 
medium to large chunks
-3 ½ cups of olive or jojoba 
oil 
-A crock pot
For the salve:
-10-12 parts infused oil
-1-2 parts grated beeswax or 
beeswax pastilles
-A double boiler1. Set your crock pot to the lowest setting. Add your chopped ginger and then 
cover with oil, leaving the lid halfway ajar to allow the moisture to evaporate-I 
cannot stress how important this part is! 2. Allow the oil to infuse for 2 full days, checking every now and then to make 
sure it is not boiling or burning. 3. Decant your oil and strain it. Place in a clear mason jar for 24 hours to allow 
any extra water that remains to separate from the oil. If you do get water, simply 
use a clean turkey baster to suck it up, or carefully pour the oil from the water. It 
is vital to get as much out as possible to extend shelf life. For the salve:
1. Pour 10-12 parts of the now infused oil back into a double boiler and add 1 
part grated beeswax, heating until the wax is completely melted, and giving it a 
quick stir at the end to make sure everything is blended together. 2. Remove the mixture from the heat and transfer to a small airtight jar. Massage gently into sore, aching, joints as needed. 25Copyright 2014 everydayroots.com ArthritisY ou will need… DirectionsThis balm is a potent blend of two powerful essential oils, wintergreen, and birch. There are some people who 
advise against the use of these essential oils at all, and some who consider them a staple. The reason they 
are so powerful is because they contain a high percentage (85-95%) of methyl salicylate, which is similar to 
acetylsalicylic acid found in aspirin. Before we had these painkillers, birch and wintergreen were nature’s form 
of aspirin. These oils are very strong, but almost unmatched when it comes to joint pain, especially rheumatic, 
thanks to their strong anti-inflammatory properties. If you cannot find birch oil, or wish not to use it, using 
wintergreen on its own works as well. This is also a wonderful headache remedy. *Birch and Wintergreen should NEVER be given to children or young teenagers, and should never be used 
excessively-i.e. covering of the legs and arms. *Birch Balm
-3-5 drops of wintergreen 
essential oil
-3-5 drops of birch essential oil
-1/4 cup of coconut oil
-1 teaspoon of grated 
beeswax/beeswax pastille s1. Set up your double boiler and add the coconut oil and beeswax. 2. Stir now and then to make sure they are blending together 
thoroughly. Melt completely. 3. Remove from the heat and add 3-5 drops of wintergreen and/or birch 
essential oil, stir, and pour into tins. Cover immediately so the essential 
oils don’t evaporate. After cooling, rub into sore joints as needed. It will 
keep for up to a year in a cool dark place away from direct sunlight. 26Copyright 2014 everydayroots.com ArthritisY ou will need… DirectionsSimilar to wintergreen/birch essential oil, white willow is another one of nature’s forms of aspirin, as it too 
contains the active ingredient salicin. Salicin is converted to salicylic acid, which is similar to acetylsalicylic acid, 
the active ingredient in aspirin. The difference is that naturally occurring salicin is converted after it passes 
through the stomach, and the irritation and side effects are lessened. There is a capsule form, but I prefer tea.White Willow Tea
-1 teaspoon of powdered or 
chipped white willow bark
-1 cup water
-Honey, ginger root or lemon 
(optional)1. Bring water to a boil, and then reduce to a simmer. Add powdered or 
chipped white willow bark and let it infuse for 10-15 minutes. 2. Remove from heat and let the tea steep another 30 minutes, then 
strain. The flavor is quite bitter, a fact that is not helped by its long 
steeping time, so feel free to add honey and lemon to taste. A slice or 
two of ginger root is a nice touch as well. 27Copyright 2014 everydayroots.com ArthritisY ou will need… DirectionsI think most people can relate to back pain or a stiff neck, at least at 
some point or another in their life. If you work crunched over a computer 
(I am guilty here), or you slept in a funny position, or have another 
contributing condition, chances are you experience this discomfort on a 
fairly regular basis. Whether or not you suffer from one or both, it’s terrible to have to go 
through the day with lasting pain. The cause of neck pain is usually 
easier to figure out than back pain, which can be caused by anything 
from spinal problems to meningitis. However in this chapter I am only 
addressing acute pain caused by muscle strain, tension, or overuse. Back Pain
-How is your posture? Actually, 
you don’t need to answer that. I 
think it’s pretty obvious what the 
majority of people would say. Poor posture will compress and 
affect your spine, neck, shoulders, 
and back muscles, which leaves 
you with chronic pain. I am 
afraid there is only one solution 
here-start practicing holding 
yourself correctly. If you work at 
a computer, utilize ergonomic 
technology to help take some of 
the constant strain off of yourself. Peppermint-Eucalyptus Oil Rub
-I like to use little roller bottles 
to make application easier. Y ou 
may find them at your local health 
store, or order them online. Lavender-Epsom Salt Soak
-If you are using loose dried 
lavender, tie it up in some 
cheesecloth or muslin-it’s not very 
relaxing having to chase down the 
elusive little buds while you finish 
up your bath. Y ou can also use a 
screen cover for your drain. -Y ou can use the lavender bathing 
salts for this as well if you have 
them, but this version takes less 
work if you don’t. -Try this first thing in the morning, 
or just before bedtime. 28Copyright 2014 everydayroots.comTips & TroubleshootingPeppermint is such a wonderful pain reliever. When used to treat internal conditions, such as IBS, it helps relax 
the smooth muscles of the cramping intestinal track. When used externally, such as on sore muscles, it achieves 
the same thing, encouraging relaxation and taking the edge off discomfort with a cool, tingling sensation. Eucalyptus blends beautifully with peppermint, not only because they share a similar mind-clearing aroma, but 
because it too has muscle relaxing properties. It also helps fight inflammation in knotted, painful muscles.Peppermint Eucalyptus Oil Rub
-2 tablespoons of any liquid oil
-5-10 drops of eucalyptus oil
-5-10 drops of peppermint oil1. Blend equal amounts of eucalyptus and peppermint oil with your 
carrier oil. 2. Apply over sore muscles as needed, massaging gently, and taking 
care that you don’t just brush it over your skin. Y ou can also place a dab 
on your temples to help clear a tension related headache. 29Copyright 2014 everydayroots.com Back PainY ou will need… DirectionsEpsom salt has long been added to bathwater as a means to help relax, and is quite popular in sports therapy. Magnesium sulfate, a main component in Epsom salt, is readily absorbed through the skin, and is thought to 
help with the pain of muscle aches and strains. Lavender may or may not have pain-relieving properties when 
dealt with topically, but its scent alone does wonders to help you relax both body and mind. Blend all of this 
together in a relaxing bath of warm water, and you have a nice way to ease the tension out of your body at the 
end of the day.Lavender Epsom Salt Soak
-2 cups of Epsom salt
-A handful of dried lavender 
OR several drops of lavender 
essential oil
-1 teaspoon of oil 1. Run a bath of warm water. When it’s halfway full, add 2 cups of Epsom 
salt and your dried lavender flowers, or lavender essential oil that has 
been mixed with a carrier. 2. Soak for 15-20 minutes and go about your day and night relaxed and 
refreshed. 30Copyright 2014 everydayroots.com Back PainY ou will need… DirectionsY ou read it right-catnip is great for people as well as cats. A member of the mint family, catnip is not generally 
thought of as a remedy humans would turn towards, however it acts as a mild muscle relaxant, as well as 
helping to relieve tension related headaches. It will also help you drift off and sleep through the night.Catnip Tea
-1 teaspoon of dried catnip OR 
1 tablespoon of fresh catnip
-6 oz. of boiling water 
-Some honey or lemon 
(optional)1. Pour the freshly boiled water over the dried or fresh catnip. 2. Cover and steep for 10-15 minutes and then strain, adding honey and/
or lemon to taste if you like. Drink before bedtime to help you unwind 
and wake up pain-free and relaxed. 31Copyright 2014 everydayroots.com Back PainY ou will need… DirectionsBad breath can drag down just about any kind of social interaction. It 
is, after all, hard to enjoy a conversation with somebody when you’re 
worried about accidentally breathing in the direction of their face. Bad breath can be chronic (called halitosis), or caused by something 
temporary, such as a certain food. There are many contributing factors 
to bad breath, but a common cause for lasting odor is bacteria living 
on the back of the tongue and below the gum line. Million, even 
billions, of bacterium live in our mouth, some of which are useful, and 
others that hang around and produce unpleasant smelling gases as 
they interact with the foods we eat- especially foods high in protein. As bacteria break down left over proteins from food into amino acids, 
unpleasant sulfur compounds such as hydrogen sulfide (which has that 
characteristic “rotten egg” smell) are released. Those who are prone to 
halitosis have more, sometimes even different strains, of odor causing 
bacteria in the mouth. Bad Breath
-Saliva is our natural mouthwash. When you have a dry mouth, 
as sometime caused by certain 
medications and other various 
conditions, bad breath is 
amplified. Our saliva production 
lessens while we sleep, which is 
part of why we wake up with such 
kickin’ breath in the morning. -The very best thing you can do 
for any kind of lasting bad breath 
is maintain good oral hygiene. We 
hear it all the time, and there’s 
good reason. Brushing your teeth 
and tongue will keep bacteria 
count down-don’t discount your 
tongue, since that’s were a huge 
amount of bacteria hangs out. A quick scrub won’t do it either. 2-3 minutes of good brushing, 
preferably twice a day, is needed 
to scrub away plaque that has 
built up, and clean out bacteria 
build up as well. -Keep hydrated to help maintain 
moisture levels in your mouth. 32Copyright 2014 everydayroots.comTips & TroubleshootingCinnamon is actually more effective then mint when it comes to freshening breath long term. While mint will 
mask the smell temporarily, the essential oil in cinnamon actually kills off odor causing bacteria and has a fresh 
scent. Y ou can either chew a cinnamon stick after a meal, or make your own cinnamon mouth-rinse.Cinnamon Rinse
-1 cup of fresh water
-5 sticks of cinnamon1. Boil cinnamon sticks in the water for 5-10 minutes. Let the mixture 
cool, than swish around in your mouth for a solid minute before spitting 
out. Y ou can bottle this and keep it in a cool, dark, place for up to 3 days 
or in the refrigerator for up to a week. 33Copyright 2014 everydayroots.com Bad BreathY ou will need… DirectionsBaking soda can kill some bad oral bacteria, and tea tree oil has incredibly powerful anti-bacterial properties 
as well. Both of these factors will ultimately improve the way your breath smells. Less bacteria=less gas 
released=less odor.Baking Soda Rinse
-2 teaspoons of baking soda
-1 drop of tea tree oil
-Fresh water1. Mix up baking soda with enough water to create a rinse and add a 
drop of tea tree oil. 2. Swish for 1 minute as needed-it can be useful for a quick rinse after 
eating, as well as something added to a nightly or morning regime after 
you brush your teeth. Spit out-do not swallow. 34Copyright 2014 everydayroots.com Bad BreathY ou will need… DirectionsHave you ever bitten into a slice of lemon and had your mouth feel almost like it’s contracted just before it 
starts watering like crazy? Even just thinking about it can make your mouth water (try it.) Citrus is a natural 
way to stimulate the salivary glands, which will help keep the mouth moist, and tamp down bad breath that is 
exacerbated by dryness. This will make you pucker!Citrus Rinse
-1/2 cup of water
-1/2 of a lemon1. Squeeze half of a lemon into your water and stir. 2 tablespoons of 
bottled lemon juice can work in a pinch. 2. Swish the mixture-you can drink it too if you like. 35Copyright 2014 everydayroots.com Bad BreathY ou will need… DirectionsA burn is an injury that can be caused by electricity, heat, radiation, 
chemicals, and friction (e.g. ‘rope burn.’) These home remedies will 
deal only with first degree or mild second degree burns caused by 
heat (flame, hot liquids, hot items, etc.) First degree is defined as a burn 
affecting only the top layers of skin, also known as the epidermis, while 
second burns go deeper into underlying layers of skin, or the dermis. With second degree burns, fluid may leak from damaged blood vessels 
and form a blister. For the record, it is a good idea to leave a blister 
alone when it forms, as damaging it will only prolong the healing period. Burns
-Just a curious idea to ponder:  
Sometime in the future, people 
may choose that running luke-
warm or neutral temperature 
water over a minor burn is 
better than freezing cold. Recent research has shown 
that while both cold and warm 
(not hot) water delays burn 
depth progression, results four 
days after the burns took place 
showed that the warm water 
had provided additional benefit 
by improving microcirculatory 
perfusion. Microcirculation 
means the circulation of blood 
in the smallest blood vessels 
within organ tissues (remember 
your skin is your largest organ!) Perfusion is literally the process 
of delivering the blood. The result 
of the improved microcirculatory 
perfusion was increased tissue 
survival. Cold water inhibited this 
by constricting blood vessels 
and slowing circulation. Still, this 
research has happened only 
within the last few years, and most 
medical professionals will advise 
cold water treatment. 36Copyright 2014 everydayroots.comTips & TroubleshootingThere has been a lot of speculation about how honey speeds the healing of wounds, but the general consensus 
seems to be that it does do something to help. Most likely this is caused by it acting as a natural disinfectant, 
and possibly drawing fluid out from tissues. The sticky substance will keep your burn coated and, hopefully, help 
it heal faster and more efficiently (the majority of complications with burns arise from infection. )Honey Bandage
-1 spoonful of honey
-A strip of gauze1. Run the burn under cool water and let it dry. It’s important to make 
sure the burn has cooled before putting honey on it, otherwise you risk 
retaining heat and extending damage. 2. Place a spoonful of honey on a strip of gauze. Place the gauze over 
the burn and gently press it into place. Replace the bandage 3-4 times 
a day with fresh honey and clean gauze. During changes, gently rinse 
off any leftover residue from the honey on the previous bandage before 
applying a new one. 37Copyright 2014 everydayroots.com BurnsY ou will need… DirectionsThe tannic acid found in black tea can help draw heat away from a burn, providing relief.Apply Black Tea Bags
-1-3 black tea bags
-Some cold fresh water1. Soak the tea bags briefly (1-2 minutes) in cold fresh water before 
placing one over the burn. Swap it out after 10-15 minutes for the second 
tea bag, and again after another 10-15 minutes if you are using a third. 38Copyright 2014 everydayroots.com BurnsY ou will need… DirectionsIf water didn’t bring you the relief you needed, slice a potato that has been sitting in a cool dark place and place 
a piece of it over the burn. The coolness will help soothe the burn, and the relief generally lasts longer than 
plain old water. Y ou can also stick some slices in the refrigerator to cool them even more.Slap a Potato on It
-1 slice of potato 1. Place the potato over the burn, swapping it out for a fresh slice when 
the first has become too warm. 39Copyright 2014 everydayroots.com BurnsY ou will need… DirectionsCommon canker sores, also known as aphthous stomatitis, are painful, 
annoying, and surprisingly complex. Despite being fairly common, 
we really don’t know what the exact causes of these tiny ulcers are. There are actually subcategories of canker sores, but there’s enough 
speculation flying around about these pesky things so I won’t get 
started on that. Starting as small, red, flattened oval of skin, they 
develop into ulcers that are covered in a yellow or white membrane. The end result looks like a painful red patch, sometimes swollen, with a 
yellow or white area in the center. They generally go away on their own 
within a few weeks, but are still quite bothersome and can interfere with 
everyday life. They can also be stubbornly reoccurring. Canker Sores
-The exact cause of canker 
sores is unknown, but there are 
probably multiple factors that 
contribute to them (some of which 
are listed below), and people can 
have more than one thing working 
against them. By knowing what 
may trigger your canker sores, 
you have a better chance at 
figuring out how to prevent them 
in the first place. Some common 
causes are-
-Biting your cheek/lip: A good 
old chomp on the inside of your 
mouth may contribute to canker 
sores, as can rubbing from braces, 
retainers, or dentures. -Certain foods: Spicy or acidic 
foods seem to have to a solid link 
to some people’s canker sores. Try keeping a canker sore diary 
that tracks what you’ve been 
eating so you can eliminate the 
culprits. -Sodium lauryl sulfate: Sodium 
lauryl sulfate (SLS) is an acid 
commonly found in hygiene and 
cleaning products, as it creates 
foaming action. It is also found 
in toothpaste. Numerous studies 
have linked it to higher incidents 
of canker sores, and they took 
longer to heal than sores not 
linked to SLS. 40Copyright 2014 everydayroots.comTips & TroubleshootingBaking soda can help a canker sore heal itself quickly for two reasons. First, it is an alkaline substance 
(opposite of acidic)and therefore helps lower the acidity levels in your mouth, which can slow down the healing 
process. Secondly, it also works as an anti-bacterial agent, fighting off bad bacteria in your mouth that could be 
contributing to it sticking around. Baking Soda Paste
-Roughly 1 teaspoon of warm 
water 
-Enough baking soda to form 
a paste1. Mix together warm water and a little bit of baking soda, adding more 
baking soda until a thick paste has formed. Using your fingertip (after 
you’ve washed your hands) or a cotton swab, dab the paste onto the 
sore and leave on. Apply as often as needed throughout the day. 41Copyright 2014 everydayroots.com Canker SoresY ou will need… DirectionsBecause some excess bacteria in the mouth may prolong the healing period of the canker sore, using an 
antiseptic will help speed up the process, because it will reduce that bacteria count. An easy to obtain and 
straightforward antiseptic is hydrogen peroxide-just make sure you get 3%. Dab on Hydrogen Peroxide
-A cotton swab or cotton ball
-3% hydrogen peroxide1. Saturate a cotton swab or cotton ball in the hydrogen peroxide and 
apply to the sore until it “fizzes.” 
2. Apply up to 4 times a day. 42Copyright 2014 everydayroots.com Canker SoresY ou will need… DirectionsPutting salt on a canker sore sounds like just about the worst thing in the world, but it does seem to help speed 
up the healing. One reason is probably because salt draws fluid out of surrounding tissues, which will help with 
any painful swelling of the sore. It also helps keep bacteria levels lower. The honey is also antibacterial, and acts 
as a medium that makes it easier to apply the salt (it also helps take the sting out a little. )Sea Salt & Honey Rub
-Roughly 1/2 teaspoon of sea 
salt
-A smidge of organic raw 
honey1. Pour sea salt into a small bowl and add a smidgen of honey, just 
enough to get the salt to stick together, but not so much that it will 
smother the sore and render the salt useless to dry out the area. Apply 
a small blob of this to your canker sore and let it sit, without talking, 
eating, or drinking, for about 5-10 minutes. Y ou can do this up to 3 times 
a day. An alternative is to simply apply a pinch of sea salt directly to the 
sore. 43Copyright 2014 everydayroots.com Canker SoresY ou will need… DirectionsThe simplest method to deal with a canker sore may just be gargling with salt water.Salt Water
-1/2 teaspoon of salt
-1/2 cup of warm water1. Stir salt into water and gargle 3 times a day as needed. 44Copyright 2014 everydayroots.com Canker SoresY ou will need… DirectionsDo you text? Type on a keyboard? Our lifestyles include an ever 
increasing amount of repetitive motion, especially with all the 
technology we are hooked into, and carpal tunnel syndrome is 
becoming more prevalent than ever before. It occurs when your 
median nerve, which runs from your forearm through the carpal tunnel 
in your wrist and to your hand, becomes pinched or compressed. This 
compression can be caused by a variety of reasons, from repetitive 
motion, to sleeping position, to the way your wrist is structured. It 
manifests itself as tingling/numbness in the fingers and hand, pain 
extending from your wrist up to your shoulder or out to your fingers, and 
weakness in your hand or trouble grasping things.Carpal Tunnel
-Try switching to an ergonomic 
keyboard/office chair
-Focus on holding hands and 
wrists in the correct, relaxed 
position
-Try acupuncture or acupressure 
to help find relief. 45Copyright 2014 everydayroots.comTips & TroubleshootingIt has a fancy name, but contrast hydrotherapy is just alternating between submerging your wrists in hot and 
cold water. It can temporarily take strain off of joints, help with inflammation that may be narrowing your carpal 
tunnel, and provide overall pain relief.Contrast Hydrotherapy
-A bowl of hot water
-A bowl of very cold water
-A towel1. Submerge your wrists and hands fully in hot (but not burning) water for 
3 minutes, followed by 1 minute in cold water. 2. Repeat this process 3 times consecutively, and repeat the entire 
process 2-3 times daily. 46Copyright 2014 everydayroots.com Carpal TunnelY ou will need… DirectionsCastor oil is a vegetable oil that is obtained when the seeds of the plant Ricinus communis are pressed, and 
medicinal uses date back to ancient Egypt. When applied topically it may help fight inflammation and improve 
circulation, relieving some of the pressure on your carpal tunnel.Castor Oil Pack
-Old strips of flannel or some 
cheesecloth
-Castor oil
-Hot water bottle (optional)1. Cut strips of clean, undyed flannel or cheesecloth and soak them in 
castor oil. Wring out the excess, and wrap your wrists (and hands, if 
necessary.) Be prepared to be somewhat incapacitated during this time, 
as you can’t do a whole lot with your wrists covered in oil! 2. To keep things neat and together you can wrap an extra layer of thick, 
clean, fabric over the original wraps. Doing so also allows you to place 
a heating pack over the area if you find heat relieves your discomfort, or 
a cold pack. When you’re finished, rinse skin thoroughly. Do this once 
daily 5 times a week, or less if you find 5 days unnecessary. 47Copyright 2014 everydayroots.com Carpal TunnelY ou will need… DirectionsRich in omega three fatty acids, specifically a-linoleic n-3, flaxseed oil taken regularly can help relieve 
inflammation. It is thought to do so by affecting prostaglandins, a group of substances that mediate the 
inflammatory process. While fatty acids can contribute to inflammation, they can also help resolve it, the latter of 
which seems to be the case with carpal tunnel.Tablespoon of Flaxseed Oil
-1 tablespoon of high-quality 
unrefined flaxseed oil1. Take 1 tablespoon of flaxseed oil daily. If it’s going to help you, it takes 
about 2-4 weeks to set in to the point that you really notice the relief. Be 
aware ahead of time that flaxseed oil may have a laxative like effect on 
some people. 48Copyright 2014 everydayroots.com Carpal TunnelY ou will need… DirectionsThe common cold has dogged the footsteps of humanity since the 
ancient past, a constant, incurable, viral companion that easily claims the 
title of the most frequently occurring infectious disease. Technically the 
title “cold” should be plural, as over 200 viruses make up its repertoire, 
all of which are responsible for adults catching an average of 2-3 a year, 
and children 6-12. The majority are accompanied by coughing, sneezing, 
sore throat, runny nose, and sometimes a low-grade fever. Colds are spread primarily in three ways-airborne droplets (e.g. little 
drops of snot or saliva, generally expelled upon sneezing or coughing), 
coming in direct contact with a contaminated object, such as cups, 
and/or coming in direct contact with infected nasal secretions that are 
not airborne. The virus will penetrate the mucous layers of the nose 
and throat, and attach themselves to cells there. They then punch into 
cell membranes, take over, and force the cells to produce hundreds 
of thousands of new virus particles. In response your brave and trusty 
body gathers its defenses and goes to battle it off. The symptoms you 
experience are the result of this immune response, more so than any 
actual damage from the virus. Usually a cold will clear up on its own within a week or two, but 
sometimes the little buggers just hang on. And while some may lead to 
a stuffy nose and an overall rundown feeling, others can totally put your 
life on hold. Whichever you experience, a myriad of home remedies 
exist to treat colds (or rather, treat the symptoms, which is really all you 
can do) and they are some of the easiest to prepare and use.Cold
-The best way to prevent a cold is 
to simply wash your hands properly. After that, just use common sense-
don’t go eating off of someone’s plate 
or sharing water bottles if you know 
they’re sick. -The term community immunity 
is a rather important one when it 
comes to colds. It describes the 
immunity that takes place when a 
decent amount of a population gets 
vaccinated or becomes immune 
naturally. It interrupts a long chain of 
a contagious disease that bops from 
person to person, making it less likely 
for a susceptible person to come 
in contact with it. While there is no 
way to vaccinate against a cold, do 
not “shelter” yourself, or your kids. Common sense is good, but if you 
try to live in a bubble, you only serve 
to weaken your immune system 
and become more vulnerable to the 
illness, and you make others more 
vulnerable as well. -The cold’s namesake was earned as 
it was once thought to be possible to 
“catch” a cold when the temperature 
drops, which we now know is not 
true. Some viruses seem to be more 
prominent in certain seasons, which 
could account for that theory, as well 
as the fact that people spend more 
time in confined spaces with each 
other when the weather is cold. Try 
to your home as well ventilated as 
possible. If you get an unusually warm 
day in the wintertime, open those 
windows! Elderberry Syrup
-This makes a large batch and allows 
you to give it to family and friends as 
a nourishing gift come winter time. Feel free to halve this recipe. -Use this for the flu as well as colds! -This will thicken some in the fridge, 
but don’t worry if it seems thin to you, 
it won’t be nearly as goopy as store 
bought syrups. Chicken Soup
-Chicken has nutrients that can help 
with a cold, but feel free to leave it 
out if you prefer-it’s still wonderful for 
you. 49Copyright 2014 everydayroots.comTips & TroubleshootingThe very first thing I go to when a cold strikes is chicken noodle soup. Cliché? Perhaps, but it is truly a good 
remedy-it’s actually one of the most beneficial hot fluids you can consume when you have a cold. The steam 
helps loosen mucous, making it easier to expel, along with the virus inside of it. The chicken has cysteines, 
a semi-essential amino acid, that helps thin and break down mucous. Cysteines also have anti-inflammatory 
effects that will help you breathe easier. On top of all of that goodness, the soup has easily absorbed nutrients 
that nourish your recovering body, and you consume much needed liquid. Of course it’s delicious too. Y ou 
can use any recipe in your family (even canned if you don’t have the energy to make any) but I’ve included my 
personal favorite recipe.Chicken Soup
-1 small onion
-1 carrot
-1 stalk of celery
-2 tablespoons of grapeseed oil
-6 cups of chicken stock
-Plain boiled or rotisserie chicken
-1 cup of orzo (or your favorite 
shape of noodle)
-Parmesan (optional)
-Salt and pepper1. In advance, cook 1 cup of orzo pasta until it is about halfway done-it will finish 
cooking in the soup later. Rinse it with cold water, or mix with a little oil if you 
are worried about the noodles sticking together. 2. Put 2 tablespoons of neutral oil, such as grapeseed, in a medium sized pot 
over medium heat. 3. While the oil heats, dice the onion, chop the celery, peel and thinly slice the 
carrot. When the oil is shimmering, add your vegetables and sprinkle with salt 
and pepper, stirring occasionally, until they have softened and the onion is 
translucent (3-5 minutes.) 4. Add 6 cups of chicken stock. When the liquid is simmering, add the noodles 
and cook until they are tender. A minute or two before taking the soup off the 
heat add shredded or chopped cooked chicken. Salt and pepper to taste, and 
sprinkle with parmesan if you like (if you haven’t tried this, you should!) 50Copyright 2014 everydayroots.com ColdY ou will need… DirectionsThis a less labor-intensive version of the spicy-cider syrup in the congestion chapter, so if you run out of that, or 
you don’t feel like making it, this is an easy one to turn to that still works quite well. The reasoning behind the 
ingredients is the same as the other recipe-the honey acts as a natural expectorant that helps loosen phlegm 
or mucous, while the apple cider vinegar is thought to help thin out nasal secretions. Y ou can add a sprinkle of 
cinnamon in if you want a little extra kick.Simple Cough Syrup
-1/2 cup of raw, organic, honey
-1/2 cup of apple cider vinegar
-Sprinkle of cinnamon 
(optional)
-A little jar with a tightly fitting 
lid1. Combine honey and apple cider vinegar and stir until they are 
blended thoroughly. Add a sprinkle of cinnamon of you like. 2. Place in a jar with a tightly fitting lid and store for up to a year in a 
cool, dark, place. If you add the cinnamon, give it a shake before taking 
it as it doesn’t really dissolve and tends to settle on the bottom of the jar. Adults take 1-2 tablespoons every 4 hours, or as needed. Children over 
the age of 4 years take 1-2 teaspoons every 4 hours as needed. 51Copyright 2014 everydayroots.com ColdY ou will need… DirectionsElderberry (Sambucus nigra)* has been around for hundreds of years, and is popular as a remedy for respiratory 
illnesses like the cold and flu. Studies have revealed some evidence that naturally occurring chemicals in the 
elderflower/berries may help reduce swelling in the mucous membranes (i.e. throat and sinuses) as well as help 
relieve congestions. It has been shown to help shorten the overall duration of colds/some strains of the flu-this was thoroughly tested 
when the 1995 flu pandemic in Panama hit. There are store-bought versions available, but making your own is 
simple and cost-effective, and you know everything that goes into it. Unless you have experience with pressing 
fresh elder (any part of the plant) stick to dried. Fresh can also be toxic if not dealt with properly, as they contain 
a chemical that produces cyanide. *Make sure you are not getting dwarf elder, Sambucus ebulus, which can be toxic in any form. Elderberry Syrup
-6 1/2 cups of fresh water
-1 1/3 cups of dried elderberries
-2 teaspoons of whole, dried, 
cloves
-6 sticks of cinnamon or 3 
teaspoons of cinnamon powder
-2 cups of raw, organic, honey
-2 tablespoons of ginger powder 
(optional)
-A medium saucepan
-A large bowl & strainer
-A mason jar1. First, boil your mason jar to make sure there are no little nasty microbes left 
on it. I recommend doing this with this recipe since it is sometimes used over 
the course of a whole winter. 2. In a medium or large saucepan add water, elderberries, cloves, cinnamon, 
and ginger (if using.) Bring to a boil, then reduce to a simmer for 45 minutes, or 
until the liquid is reduced by about half. 3. Remove from heat, let it cool, and pour through a strainer into a large bowl. Use a large spoon, or clean hands, to press all the extra wonderful juice out. Y ou’ll be surprised at how much you get! 4. Discard the solids, and thoroughly stir in the honey when the mixture has 
cooled almost completely. Store in mason jars and keep refrigerated for up to 
4 months. For kids old enough to safely have honey, give ½ -1 teaspoon daily 5 
days a week. For adults take 1 tablespoon daily 5 days a week. If you get sick, 
take the dose every 3-4 hours to shorten the duration/severity of the illness. 52Copyright 2014 everydayroots.com ColdY ou will need… DirectionsThere isn’t a single person out there that hasn’t experienced the 
sniffles, or gotten a nasty cough. Nasal congestion can be caused by 
anything that irritates the sensitive tissue in the nasal passage and 
causes it to swell. An increase in mucous usually takes place when your 
body is trying to fight off the irritant or germ by flushing it out, and the 
combination of the two leads to a very stuffy nose. The main culprits 
range from allergies to a virus, and anything irritating in between. Chest 
congestion happens when mucous builds up in the lungs, and is usually 
caused by an illness’s such as bronchitis, the flu, a cold, and even 
relatively benign allergies. When you have chest congestion, you don’t 
want to take a cough suppressant, but rather an expectorant-something 
that helps loosen the mucous to cough it up.Congestion
-It is quite un-extraordinary, but 
steam is one of the best ways 
to clear out a stuffy nose. Have 
you ever noticed that you can 
breathe better after a hot shower, 
or when you drink a cup of piping 
hot tea? That would be the steam 
loosening mucous and making 
it easier for your body to expel 
it. To get the benefits of  steam 
inhalation, pour freshly boiled 
water into a medium sized bowl 
and give it just a second to cool 
down (steam can really burn) 
before leaning your face over it 
at a comfortable height. Drape a 
towel over your head to trap the 
steam and breathe deep. Do this 
for as long as needed, as many 
times a day as you want. It doesn’t 
cost much, it’s easy, it’s quick, and 
it’s natural! 53Copyright 2014 everydayroots.comTips & TroubleshootingThis is both a decongestant and expectorant, thinning mucous in the nose and loosening it in the chest. It does 
taste strong, but I prefer its flavor to regular OTC cough and cold medicine any day. Once you get used to it, it 
can actually be quite comforting to reach for your little jar when you find yourself with a stuffy nose and a cough. It includes cayenne, honey, and ginger, which are all expectorants, loosening mucous clogging your lungs. Additionally, the natural chemical capsaicin found in cayenne helps relieve swelling and inflammation of the 
nasal passages. The strong flavors of cayenne and ginger also add a little kick to help clear things out. Apple 
cider vinegar is thought to help thin out the mucous being secreted, making it easier to drain, as has lemon 
juice-probably due to their strong flavors. Spicy Cider Decongestant & Expectorant
-1/2 teaspoon of cayenne 
pepper
-1/2 teaspoon of powdered 
ginger
-3 tablespoons of organic, raw, 
honey
-1/4 cup of lemon juice
-1/4 cup of apple cider vinegar1. There are two ways to make this recipe. One uses heat to encourage 
thorough infusion of the ingredients, the other is more convenient. If 
you are using heat, pour lemon juice, cayenne, ginger and apple cider 
vinegar into a pot and bring to a gentle simmer for 3 minutes. 2. Let the mixture cool some and then stir in honey. Store in a jar in a 
cool, dark, place for up to 1 month, or in the refrigerator for up to 3. I 
have never had issues with it going bad, but the flavor eventually gets 
tamer. 3. If you are not using heat, simply mix up all the ingredients as above 
and pour into a jar. Let it infuse on its own for 24 hours before taking. Adults take ½ -1 tablespoon every 3 hours, or as needed. Children 5 
years and older take 1/2 -1 teaspoon every 3 hours as need ed. 54Copyright 2014 everydayroots.com CongestionY ou will need… DirectionsGrowing up my mom would always use a special rub when I had a cold, and I swear it was one of the only things 
that helped when I woke up in the middle of the night and couldn’t breathe or get comfortable. It was truly 
miraculous. What she used is no longer made, so here is my homemade version of it. The peppermint and eucalyptus essential oils contain menthol, and have a strong aroma. Speaking technically, 
peppermint does not actually relieve swelling the nasal passages. That said the menthol creates a strong 
cooling sensation when inhaled that at least feels like it eases breathing, breaking through congestion with 
its powerful aroma. Eucalyptus is thought to have properties that actually do ease inflammation, which can be 
beneficial in times of narrowed, swollen airwaySimple Peppermint Salve
-10-12 tablespoons of any 
liquid oil
-1 tablespoon of beeswax, 
grated or pastilles 
-8-10 drops each of 
peppermint and eucalyptus oil 1. Set up a double boiler over medium heat and add your oil and 
beeswax. 2. Stir once or twice to blend the two together. When fully incorporated, 
turn off the heat and add 8-10 drops each of peppermint and eucalyptus 
essential oil. When you pour it into your jar or tin, put the lid on 
immediately so the essential oils don’t evaporate and lose strength. In a 
cool dark place this will last for a year. 55Copyright 2014 everydayroots.com CongestionY ou will need… DirectionsGoing off of one of the tips above, this steam treatment incorporates the aromatherapy of essential oils to help 
clear congestion. It’s quite simple and very effective. The only other ingredient, aside from water, is a blend of 
essential oils that will work wonderfully to reduce congestion and swelling. The tea tree oil also has wonderful 
airborne anti-microbial properties that can help ward off any virus or bacteria hiding out in your nose.Scented Steam Bath
-A bowl
-A towel
-2 drops of peppermint oil
-2 drops of tea tree oil
-At least 1 cup of boiling hot 
water1. Place the essential oils and hot water in a bowl. Stir to get the scent 
spreading. 2. Make sure the water has cooled to a safe, but still warm temperature, 
as steam can be quite painful. Lean over the bowl at a comfortable 
height and drape the towel over your head to trap the steam. Breathe 
slowly, and deeply. Do this for as long as needed at least 3 times a day. 56Copyright 2014 everydayroots.com CongestionY ou will need… DirectionsConstipation is something that many people suffer with in silence. With 
a culture in which we often shame one of the most natural processes 
the human body can go through-going to the bathroom-constipation 
is not an easy thing to deal with. So let’s just let that go-if you have 
constipation, no worries. Now, as terrible as constipation is, running 
for the OTC laxatives may not be your best bet. They are hard on the 
system, and if used long-term, can end up creating a chronic problem. Instead of worsening the situation, people are learning that it is easy 
to treat constipation at home by natural means. Y ou’ll notice that these 
remedies are “drinks” in some form or another-that liquid is much 
needed. Constipation happens when your large intestine absorbs too much 
water from your food as it moves, slower than usual, through it. This can 
be caused by more complicated factors, and sometimes no reason is 
found at all. Most commonly it is caused by inadequate fiber intake and 
not enough fluids.Constipation
-Get moving to get stuff moving 
through you. Even a short walk 
around the block can help. -Stay hydrated. Stool will harden if 
you don’t have enough liquid, and 
become difficult to pass. Drink 
drink drink! -Eat healthier. Fruits and veggies 
will help keep your digestion on 
track. Eating foods high in fiber 
will also help add bulk to your 
stool and move it along. Be sure 
to increase water intake when you 
increase fiber. -When nature calls, answer! Our 
bodies only send the signal to 
go to the bathroom for a certain 
amount of time-hence why you 
often times ‘lose the urge’ if you 
hold it in-and that can just cause 
a bigger buildup. It doesn’t matter 
if you have a busy work schedule, 
when you need to poop you need 
to poop and that’s that. -Thanks especially to processed 
foods and our increasingly 
sedentary lifestyles, constipation 
is becoming more and more 
common. Trying to live a healthier 
and more natural lifestyle does 
more than you think it might 
for constipation-and if you’ve 
ever suffered from it, especially 
chronically, you know it’s worth 
making the extra effort. 57Copyright 2014 everydayroots.comTips & TroubleshootingOlive oil is a natural lubricant (just think about its consistency on its own) and stimulates the digestive system. It’s considered a healthier fat too, so consuming it isn’t something to feel guilty about, as long as it is in 
moderation. While you can take just a tablespoon straight, adding lemon juice is an added kick that usually tips 
the scales if you’re really blocked up. There’s something about its acidic nature that really gets things moving 
along the G.I. track.Olive Oil & Lemon Juice
-1 tablespoon of olive oil
-1 teaspoon of lemon juice1. Mix olive oil and lemon juice and take straight on an empty stomach, 
first thing in the morning. Repeat if needed in the evening. 58Copyright 2014 everydayroots.com ConstipationY ou will need… DirectionsThe thought of prunes brings back a flood of childhood memories. Every time I had an issue going to the 
bath room, my mom would bring out the prunes. In this drink, you get the added benefit of fluids along with 
everything else. There’s the water soluble fiber from the prunes, the acidic nature of the lemon juice, and some 
extra fluid from it too, and the power of molasses. Make sure the molasses is blackstrap-the third boiling of 
molasses results in blackstrap, which contains vitamins, minerals, and magnesium (which is what really helps 
constipation.) While I’ll be the first to admit it’s not the prettiest (or tastiest) thing in the world, it’s so worth it. I’ve 
also heard of someone making a thicker version and spooning it over oatmeal, but I have never taken that step.Hot Molasses, Lemon & Prune Drink
-1-2 cups of water
-1-2 teaspoons of blackstrap 
molasses
-2 tablespoons of lemon juice
-1/4 cup pitted prunes, cut in 
half1. Place everything in a pot on the stove and bring to a simmer. Let the 
mixture simmer for 10-15 minutes, stirring occasionally. 2. With a slotted spoon remove the prunes. Make fresh and drink once a 
day. 59Copyright 2014 everydayroots.com ConstipationY ou will need… DirectionsRaisins are packed full of dietary fiber. This means that the body can’t really digest them, so they add bulk to 
stool and encourage things to move through the system. It also means they draw water from the intestinal track, 
which can soften stool that is hardened and is difficult to pass. Drink the water along with the raisins to add fluid.Soaked Raisins
-1 cup of regular raisins
-1 ½ cups of fresh water
-a bowl1. Soak raisins overnight and eat in the morning. Drink the water that 
they were soaked in as well. Repeat daily as needed. 60Copyright 2014 everydayroots.com ConstipationY ou will need… DirectionsI went through a period of time in which I came down with multiple 
bouts of bronchitis, and in that time I got far more intimate with coughs 
than I ever wanted to. Whether you have the flu, a cold, bronchitis, 
or just a reaction to dry air, not being able to stop coughing is simply 
dreadful. They’re not just physically uncomfortable either. Nothing, 
except perhaps crickets, makes a heavy silence more awkward than a 
cough. There are two main kinds of coughs-dry and productive. A dry hacking 
cough is just that-a dry hacking cough. A productive cough brings 
up phlegm or mucous. If you have a productive cough, do not try to 
suppress it, your body needs to get rid of any gunk in your lungs. That 
being said the below remedies include solutions for both dry coughs 
(suppressing them) and productive coughs (help loosen stuff up.) Brushed aside by big companies claiming that their products “wouldn’t 
be so popular if they didn’t work” this study did not get the credit 
it deserved. In 2010, a review of studies found there truly isn’t any 
evidence over-the-counter cough medicine did anything-even ones with 
ingredients like dextramoraphane or guafesenin. Those with codeine 
had such trace amounts they would have no real effect (which makes 
sense, since they’re selling it over the counter.) In 2008, the FDA put it out there that because there was no proof of 
them actually working, and little research on side effects, cough syrup 
should be avoided in children under the age of 4 years. The American 
Academy of Pediatrics took this a step farther, saying to avoid use in 
children less than 6 years. If they don’t necessarily do anything then, why do we spend so much 
money on them? A lot of it is probably because people take comfort in 
them-and don’t ever, ever, ever, underestimate the power of the placebo 
effect. So if you don’t have to take them, why would you ever drink out 
of that dreaded plastic cup again?Cough
Homemade Cough Syrup
-Y ou can use both honey and 
sugar if you like, just adjust 
the layering accordingly, and 
remember that it will be sweeter! If you choose to use garlic, unlike 
onion, there is no exact amount to 
put in. Start with 9-12 cloves or so 
roughly chopped and find a flavor 
profile that is to your preference
61Copyright 2014 everydayroots.comTips & TroubleshootingThis cough syrup contains onions or garlic and white sugar, brown sugar, or honey. Sound delicious? No, but 
sometimes it just can’t be avoided. In my opinion, this also tastes a heck of a lot better than the stuff sold in 
stores. If you have a dry cough, honey is great for soothing itchy and irritated throats. It may also help fight off 
any bacteria that could be causing your cough. The white/brown sugar serves as a substitute for honey if you 
prefer it. Both onion and garlic strengthen the immune system, work as natural anti-biotics, anti-inflammatories, 
and expectorants.Homemade Cough Syrup
-1 red or yellow onion OR 1/2  
head to 1 head of garlic
-Roughly 1 cup of organic raw 
honey or roughly a cup OR 
roughly a half of granulated 
white sugar or brown sugar
-A jar or something similar 
with a tight fitting lid that will 
comfortably but snugly hold 
your onion.1. Slice the onion evenly. Place the base of the onion in your jar, and 
then pour honey in a layer over it (or cover in a layer of sugar, if that’s 
your sweetener of choice.) Continue to alternate layering the onion and 
sweetener. 2. Cover tightly and let it sit overnight out on the counter, or for 8-12 
hours. After it has sat out, there will now be liquid in the jar. Use a 
spoonful as needed to control your cough, up to 3 spoonfuls an hour, if 
needed. 3. If you are making this for little ones, use the onion instead of the 
garlic, and the sugar instead of the honey. It will keep in the refrigerator 
for up to 1 month. 62Copyright 2014 everydayroots.com CoughY ou will need… DirectionsLicorice root tea is a wonderful substance if you’re suffering from a cough. Its properties lend themselves to 
relieving the itchy, tingling feeling that may trigger a cough, a dry cough in particular, and the liquid helps boost 
fluid intake.Licorice Tea
-3 full tablespoons of chopped, 
dried, licorice root
-2 ½ cups of cold water
-Honey (optional)
-A saucepan1. Combine the chopped, dried, licorice root with cold water in a 
saucepan. 2. Bring to a boil over medium heat and then reduce the heat to low, 
letting it simmer for about 10 more minutes. When it’s done, strain, add 
honey to taste, and drink in its entirety 2-3 times a day. 63Copyright 2014 everydayroots.com CoughY ou will need… DirectionsAnise oil extract is used in cough syrup sold over the counter, and is well-known to help calm a bad cough. The 
gingers scent and flavor help decongest and soothe an itchy throat.Ginger-Anise Cough Syrup
-1 tablespoon of chopped 
ginger root 
-2-3 whole star anise cloves
-Honey (optional)
-1 cup of water1. Pour cold water in a saucepan and add in ginger root and star anise. 2. Bring to a boil over medium heat, and then reduce the heat to low 
and let the tea simmer for 10-15 more minutes. Strain, add honey if you’d 
like, and sip 2-3 cups a day. 64Copyright 2014 everydayroots.com CoughY ou will need… DirectionsEvery month women have to deal with a boatload of unfortunate 
happenings, including painful cramps. While they often diminish with 
age or after child-birth, this isn’t always the case, and they can really 
put a damper on your day. When the uterine lining begins to break 
down, molecular compounds called prostaglandins are released. These 
chemicals cause the muscles of the uterus to contract, which helps shed 
the lining. These contractions are essentially a miniature version of labor 
contractions-in fact prostaglandins are sometimes given in hospitals 
to induce labor. The severity of the cramps may be related to varying 
levels of prostaglandins in the uterine lining in women, with higher 
levels increasing discomfort. Assuming that your cramps are normal and 
benign, there are a few remedies you can pull from the cupboards and 
spice rack to help ease the pain.Cramps
-Placing a hot water bottle or 
heating pack over your lower 
abdomen can help relax muscles 
that are tight, or in spasm, and 
reduce discomfort. -Exercise is the last thing you 
want to do when you are hit 
with cramps, but getting up and 
moving can truly help relieve the 
pain. -If you feel cramps in your back, 
it could be because of the way 
your uterus is tipped. If it is more 
backwards than forwards, this 
can contribute to the sensation of 
back pain. -Drink plenty of water. Dehydration can contribute to the 
production of a hormone called 
vasopressin which constricts 
blood vessels, and can make 
cramps even more painful. 65Copyright 2014 everydayroots.comTips & TroubleshootingMint, either peppermint or wintergreen, is a common plant to turn to when it comes to easing stomach or 
abdominal pain. It can also help with any gas or bloating that may be making you uncomfortable along with the 
cramps. But why basil? It seems that basil works in a similar way to common painkillers, which interfere with 
prostaglandin synthesis. Prostaglandins are hormone like chemical messengers that affect a wide range of vital 
processes in the body, including inflammation and the sensation of pain. Prostaglandins also affect the actual 
act of contractions themselves. By reducing the amount of prostaglandins, you also reduce pain. Basil also 
works very quickly, possibly because you can ingest it directly. Y ou can either eat a dozen basil leaves raw, or 
make a tea with it and peppermint. Basil & Mint Tea
-1/2 cup of chopped fresh basil 
leaves OR 2 teaspoons dried
-1/2 cup chopped fresh 
peppermint leaves OR 2 
teaspoons dried
-1 cup of boiling water1. Place the leaves at the bottom of a mug and boil 1 cup of fresh water. Pour directly over the leaves, cover, and steep for 10-15 minutes. Discard 
the solids, or if they are fresh, eat them while drinking the tea. 66Copyright 2014 everydayroots.com CrampsY ou will need… DirectionsRed raspberry leaves are an incredibly well-kept secret, and they work a treat for cramps. They are probably a 
woman’s best friend in terms of herbs, and also have many healing and beneficial properties during pregnancy 
(although always consult a doctor or midwife before trying any herbs while pregnant.) It has a high concentration 
of vitamin C, magnesium, potassium, and iron, which are all beneficial to the female reproductive system. It is 
supposed to help strengthen and relax the uterus (although the exact mechanics of this are unknown.)
215+_Natural_Home_Remedies.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Coconut Oil:  Coconut oil is one of my favorite staples of natural cooking and health/beauty care. It is so 
versatile, useful, and it smells divine. If I had to choose one scent to describe what I think heaven would smell 
like, it would be coconut oil. Below a temperature of 76 degrees Fahrenheit, coconut oil is solid. After that, 
it becomes a liquid oil. This makes it ideal for certain balms, deodorants, and body butters. It is wonderful 
carrier oil for people who suffer from dry, itchy, sensitive skin, and also possesses antifungal properties. Its 
awesome healing powers are due to the high percentage of saturated fatty acids, particularly lauric acid, but 
also palmitic, oleic, and myristic acid. Hard Oils and Butters
The only “hard” oil or butter used in this book is cocoa butter. Cocoa Butter:  A solid fat, cocoa butter is expressed from the fermented, dried, and washed seed of the cocoa 
tree. It has a strong chocolate-y, buttery aroma, and I tend to avoid using it in chapstick or lip balm because 
of this, as the odor stays quite raw. It is highly praised for being high in vitamin and antioxidants, softens skin, 
and has been used to reduce the appearance of fine lines and wrinkles around the eyes and mouth. 19Copyright 2014 everydayroots. comSubstituting Oils
When a recipe calls for an oil, the needed ingredients will state what oil I prefer to use personally. If there is no 
specific oil that is needed, I will list my chosen oil, and then add “any “liquid” “soft” or “hard” oil” so that you 
know the general category of oil to choose from, and what may be an appropriate to substitute. Below is an 
example in a recipe for a basic, soft, salve. Basic Salve
Y ou will need…
-1 tablespoon of beeswax
-10 tablespoons of olive oil, or any liquid oil
In this case, it would be fine to use any other liquid oil of similar consistency to olive oil. If you wanted to use, 
say, coconut oil, you would want to play around with the beeswax ratio to make sure you didn’t wind up with a 
salve that was too hard. Quality and Shelf Life
To determine the shelf life of something you’ve made, go by the shelf life of the shortest lived oil, or ingredient, 
you used. There are two exceptions to this. The first is if you were to add water, such as in the case of a lotion 
or cleaner, which would open the door to nasty little microbes growing. No matter what you add water to; it 
creates the risk of mold, bacteria, and fungus growing. Refrigeration and distilled, filtered, or boiled water can 
help reduce that risk of invasion. Another factor is if you have used any botanicals or fresh plant matter. A 
general rule of thumb I go by if water or fresh matter has been added is 2 weeks, up to 3 if refrigerated. This 
may change depending on the recipe. Below is a list of the shelf life of commonly used oils and butters, as well as several other frequently used 
ingredients in these recipes, and some notes when looking for quality products. Keep in mind the shelf life is a 
guide-line. Don’t forget to trust your instincts, and use common sense. If something looks a little off, or smells a 
little off, toss it. Some recipes include shelf life, while others don’t. This is because they can vary depending on 
climate, even from house to house, and storage conditions. 20Copyright 2014 everydayroots. comExtra Virgin Olive OilIngredient Expected Shelf Life
A lot of variables go into the quality of 
these oils before they hit the shelves, 
such as the time of harvesting, what 
kind of seed or olive was used, and time 
between being processed and actually 
shipped out. The best way to determine the quality 
of these oils is to look for kinds that are 
cold-pressed, meaning they weren’t 
exposed to high temperatures that alter 
their properties or other chemicals during 
extraction. Unfortunately, while Europe 
has set standards, there is no regulation 
on the definition of cold-pressed in the 
U. S. , so the term can mean anything 
under 400 degrees Fahrenheit. The 
only sure-fire way to know a lower 
temperature was maintained is to call the 
manufacturer. Don’t hesitate to do so. Since light and oxygen are the 2 main 
things that begin to degrade oil quality, 
look for oil sold in dark glass bottles to 
protect it from UV rays. Quality
1 year, if stored in a cool 
dark place
Grapeseed Oil 6-9 months, if stored in a 
cool dark place
Sesane Seed Oil 6-9 months, if stored in a 
cool dark place
Coconut Oil Coconut oil is solid up to 76 degrees 
Fahrenheit, after which it begins to melt. Y ou want virgin coconut oil that is cold-
pressed. It should have the delicious 
aroma of fresh coconuts. Coconut oil that 
has been extracted using a solvent or 
fractionated is less desirable, and often 
times loses its aroma. 2 years stored in a cool, 
dark, place
Shea Butter Look for raw, unrefined, shea butter. The 
refining process strips it of some of its 
wonderful benefits. It should have a rich, 
nutty, aroma with just a hint of vanilla. Refined shea has little to no odor. 1 year, stored in a cool, dark, 
place
Avocado Oil True, organic, cold-pressed avocado oil 
of high quality is a dark olive green color, 
somewhat thick, and smooth and rich in 
texture. 1 year, stored in a cool, dark, 
place
Jojoba Oil A rich yellow color, jojoba oil should 
be unrefined and cold-pressed as its 
extraction method. Indefinite21Copyright 2014 everydayroots. comCocoa Butter Cocoa butter has an aroma befitting of 
its name-it smells chocolaty. Look for 
organic unrefined cocoa butter, with a 
slightly yellow color and a harder, but still 
creamy, consistency. 1 year, stored in a cool, dark, 
place
Honey Y ou want organic, raw, honey. It is not 
clear, pristine looking, or liquid. It is 
cloudy, sometimes crystalline, and fairly 
solid. Honey that has been processed 
has lost its beneficial enzymes and much, 
if not all of, it’s healing power. Indefinite
But What If I Mess Up. Y ou will, at some point, and you will continue to do so. Like any endeavor, you just have to put in the time and 
patience to natural living and you will quickly learn what works for you, what doesn’t, and even add your own 
personal touches to recipes. The beauty of all of this is that it is not an exact science. As long as it is within 
the realms of being safe, you can tweak and adjust and play around with most of these recipes all you want. If you find the smell of something too strong, add less essential oils. If a balm is too solid or too soft for you, 
tweak the amount of beeswax or solid oil/butter in it. A lot of the recipes will list amounts over a range, such 
as 1-2 tablespoons, or 10-15 drops, so that you have some wiggle room to match it to your preference but still 
be successful. If something you makes turns out too oily, for example, don’t have a total break down about it. Simply add a little less oil less time. Y es, these recipes do work for me, but it is inevitable that some people, 
even simply because of their environment, will get a different result. I want you to have tools to be able to 
work with. Clean Up
Solid ingredients like beeswax and coconut oil can pose a problem when it comes to cleaning up. Because 
they will become solid as they cool, they can potentially clog your drains if poured down them. For best results, 
keep the excess oil or wax warm and wipe out thoroughly with a paper towel. Then rinse with HOT water and 
lots of soap. If I have been using a double boiler, I will often times pour that water into the waxy or oily bowl as 
well. If you plan on using beeswax a lot, I suggest getting a separate set of bowls specifically for that use. When it comes to pouring things into their containers, like balms and salves, place the containers on a cooking 
sheet covered in parchment paper or aluminum foil. That way you can easily clean up the inevitable little drips 
and spills that will happen. 22Copyright 2014 everydayroots. comWhere Do I Get All of This. I know a lot of this sounds exotic, but the beauty of the internet is that you can get just about anything now. Making your own cleaning products, DIY stuff, or home remedies, really isn’t hard. It’s actually no different 
than cooking. Y ou couldn’t whip up a batch of soup if you didn’t first get the carrots, onions, broth, and a pot 
could you. Like anything else, you need to equip yourself with some ingredients and equipment. The resources page is listed on the table of contents. Sustainability
As our interest in herbs, oils, and butters, grows, it is important to do a background check on your sources 
before purchasing. Since many of our precious ingredients come from developing countries, it is  up to us to 
make sure they are coming from fair conditions for those who grow and farm them, and make sure the planet 
is being respected in the process. It is also good to keep in mind that our beautiful herbs and flowers aren’t 
unlimited-look into sources that mention sustainable growth and collection or, better yet, grow your own. Health
23Copyright 2014 everydayroots. com
Our bodies put up with all kinds of strange things us humans love to 
do, and somehow manage to avoid falling apart (right now I am thinking 
specifically of people skiing moguls, and my mother ranting on about 
how their knees are going deteriorate at any second. ) Our joints in 
particular take an incredible amount of repetitive strain on a day-to-day 
basis, no extreme sports required, so it’s no wonder that as we age our 
joints begin to wear. The result of this wear and tear is known generally 
as arthritis. There are actually two types of arthritis, rheumatoid arthritis 
and osteoarthritis, the latter of which is more common, and the former 
which is far more mysterious. Osteoarthritis takes place as the cartilage cushioning our joints 
wears down over time, until bone grates painfully against bone. It is 
usually simply the result of aging, but can also be caused by repeated 
excessive strain, or after an injury to the joint. Rheumatoid arthritis is 
a little less straightforward. It is the product of a chronic autoimmune 
disorder in which the immune system-whose job is to attack foreign 
cells such as a virus or bacteria-attacks the body’s own tissues. Specifically it targets the synovial membrane, a soft tissue that protects 
joints in the body. As a result, sufferers experience many painful 
symptoms, including inflammation, fluid build-up, and sometimes 
eventual bone loss. While arthritis of either type can be an unavoidable 
reality in our lives, treating the symptoms at home can be quite easy, 
and people generally experience a high degree of success. Arthritis
-Maintain your ideal weight. Being 
over-weight puts more strain 
on your joints than necessary, 
possibly leading to osteoarthritis. -Exercise to maintain strength 
in all parts of your body, reduce 
stiffness, and increase flexibility. Not moving around because your 
joints ache is the very last thing 
you should do. Just be sure to 
balance it so it is not so strenuous 
as to do more harm than good. Ginger Root Salve
-Ginger root infused oil can be a 
bugger to make because of the 
fresh root’s high moisture content, 
so be sure to leave the lid halfway 
ajar to allow it to evaporate. -Whenever you add water content 
to something, you decrease shelf 
life greatly. To be on the safe 
side, make a small batch of this 
and keep it in a mason jar, boiled 
previously to eradicate any germs, 
in a cool dark place. Use within 
1 ½ weeks, or up to 2 ½ weeks if 
refrigerated. -Y ou can leave the oil as it is 
without making it into a salve if 
you want to keep it simple. Usage 
is the same. White Willow Tea 
-Chipped bark is more desirable 
than powdered, which can leave 
behind a gritty, sandy texture in 
your tea. 24Copyright 2014 everydayroots. comTips & TroubleshootingA process called prostaglandin synthesis goes on in many animals, including humans, and can play large role 
in the treatment of arthritis. This process, or synthesis, makes lipid (fat) compounds called prostaglandins within 
our cells that act like little messengers. They run a wide variety biological processes, including inflammation, 
and transmitting pain signals to neurons. Virtually all common OTC painkillers work by inhibiting this process, 
therefore preventing or lessening pain and inflammation. Wonderful ginger root is a natural alternative that has 
been shown many times to work the same way, sans the side effects of regular medication. By massaging this 
warming salve gently into aching joints, you can help quickly relieve pain, swelling, and stiffness. Ginger Root Salve
For the oil:
-2 cups of ginger root, cut into 
medium to large chunks
-3 ½ cups of olive or jojoba 
oil 
-A crock pot
For the salve:
-10-12 parts infused oil
-1-2 parts grated beeswax or 
beeswax pastilles
-A double boiler1. Set your crock pot to the lowest setting. Add your chopped ginger and then 
cover with oil, leaving the lid halfway ajar to allow the moisture to evaporate-I 
cannot stress how important this part is. 2. Allow the oil to infuse for 2 full days, checking every now and then to make 
sure it is not boiling or burning. 3. Decant your oil and strain it. Place in a clear mason jar for 24 hours to allow 
any extra water that remains to separate from the oil. If you do get water, simply 
use a clean turkey baster to suck it up, or carefully pour the oil from the water. It 
is vital to get as much out as possible to extend shelf life. For the salve:
1. Pour 10-12 parts of the now infused oil back into a double boiler and add 1 
part grated beeswax, heating until the wax is completely melted, and giving it a 
quick stir at the end to make sure everything is blended together.
Below 76°F (24°C), coconut oil is solid, and after that, it becomes a liquid oil.
What is the ideal temperature range for coconut oil?
2 weeks, up to 3 if refrigerated, as water can create a risk of mold, bacteria, or fungus growth.
What is the recommended shelf life for a product that contains water?
Dehydration can contribute to the production of a hormone called vasopressin, which constricts blood vessels and can make cramps even more painful.
What is a common cause of constipation?
Drinking plenty of water and increasing fiber intake can help with digestion and relieve discomfort.
What is a natural remedy for constipation?
Basil is a common plant that can help with stomach or abdominal pain, possibly because it works in a similar way to common painkillers, reducing prostaglandins and thus reducing pain.
What is a common ingredient in cough syrup that can help relieve stomach or abdominal pain?