News and Recipes from John & Jan

Published: Wed, 02/13/19

Hello, everyone!

After hearing from you and talking with each other, we have decided to open up the Commit to Change program as two stand-alone weekends, as well as a two-part comprehensive program.

We know that for some of you, two weekends is not realistic. For those wishing to be part of the full commitment with both retreats, but not able to be present at one or the other, John is available for private consults and we will offer a webinar for all participants. Click here for all our 2019 events »»

It was good seeing some of you at Kripalu, where John taught a course last month. As always, he covered a lot of material. Top of the list is the need to get loads of potassium daily. That's 6,000 mg per day!

Potassium keeps the blood flowing. It helps regulate fluid levels and nerve and muscle function, including heart rhythm.
Potassium is needed for your cells, tissues and organs to function optimally.
Classified as an electrolyte, potassium also regulates the electrical activity of your heart, builds protein and metabolizes carbohydrates.
Potassium becomes more important in your diet as your body ages.

The takeaway for the Kripalu weekend was this: if you can change one thing in your diet, get more potassium each day! Here are some options:

Green leafy vegetables, like beet greens and chard.
Most fish are high in potassium, including flounder, cod, salmon and sardines.
Milk (A2!) and yogurt also contain potassium.
Contrary to myth, bananas are not high on the list of potassium-rich foods.

Teas for Warmth and Remedy

The best protection against cold and flus is not a shot—it is keeping your own immune system strong and healthy.

Get outside in the sun every day it shines!

Get plenty of rest and drink lots of teas that promote health and sleep. Herbalists are creating super tasty teas that are great for our well-being during these cold seasons. My dear friend Caitlin at Mermaid Farm on Martha’s Vineyard often shares a glass jar of some recently concocted herbal blend she assures me will relieve symptoms. I find these gifts to be the best medicine I can take to stay healthy.

I like to explore with herbs in remedies. Here is one easy recipe:

1 cup linden flowers
1 cup elderberries
4 tablespoons dried sage
4 tablespoons dried elderflowers
4 tablespoons dried thyme

Mix together and place in a clean jar with a tight lid. Date and label and it will keep well for up to a year.

For tea: Use 1 tablespoon in 2 cups of boiling water and allow to steep for 10 minutes.
For bath: Use 2 cups in 4 cups of water and allow to steep 60 minutes. Pour into hot bath and give yourself a good soak.

Linden is a great herb for children and adults and is wonderful for baths and for teas. It is deeply relaxing for a restorative night’s sleep.

Look for organic. The flowers are super flavorful for teas and the leaves taste more like grass, but the effects are great from either leaves or flowers.

Sage, elderberry and thyme are all great in herbal remedies that when taken together work to sooth the affects of colds and promote immune systems during the cold and flue season. Look for elderberry syrup for coughs or for dried elderberries in bulk through Frontier.

Consider joining us next month on Martha’s Vineyard to get on track for your health! We are all different and there is no one-size-fits-all health regimen. We each must discover our own needs and make adjustments as we go. In each of our weekend retreats, you will get on track for long lasting health and learn loads of recipes and resources too.

Stay warm and drink lots of herbal tea!

—Jan and John