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Health + Wellness | October 21



SPECIAL EDITION: PREPARING FOR WINTER


+ATTEND+

Learning Herbs and Rosalee de la Forét is presenting a free to attend online webinar entitled “The Key to Winter Wellness: Herbal Secrets for a Resilient Cold & Flu Season.” She will be discussing the “tried-and-true remedies” for cold and flu care as prevention strategies to stay healthy all winter long.


Included in the webinar is a downloadable “The Key to Winter Wellness” Wheel that can be a herbal selection tool and resource for prevention, at the onset, sore throat & dry cough, congestion and congested coughs, fevers and recovery.  And recipes for Four Thieves Vinegar, a tincture blend, a herbal throat spray,






+LEARN+

The Herbal Academy Resources


  • Wash your hands with soap often

  • Avoid crowds

  • Carry your own pen

  • Bring your own shopping basket

  • Keep your hands away form your face, mouth, nose and eyes

  • Eliminate or reduce sugary foods and added sugars

  • Take probiotics

  • Eat nutrient dense and unprocessed foods

  • Continue routine exercise

  • Spend time in the sun, when it’s out

  • Breath fresh air everyday

  • Stay warm

  • Continue joyful hobbies indoor and out

  • Practice stress reducing techniques

  • Get good sleep and rest

  • Gargle with salt water

  • Get your Vitamin D levels tested

  • Supplement with Vitamin C or eat foods rich in Vitamin C

  • Drink lots of warm teas



Is It Flu, COVID-19, Allergies, or a Cold? - National Institutes of Health





+LISTEN+


🔦Podcast Spotlight🔦

Anxiety Coaches Podcast

with Gina Ryan

Episode #995

January 14, 2024

Winter Wellness A Deep Dive into Scandinavian Well-Being Wisdom


The Anxiety Coaches podcast is a relaxing and inspiring show that shares lifestyle changes to clam your nervous system and help you with strategies and tools to support anxiety, panic, stress and PTSD.


In this episode Gina Ryan talks about the philosophies and lifestyle habits of the Scandinavian people that promote an overall sense of well being especially during the cold and harsh winter months.


Scandinavian philosophies:

Fika - coffee break with sweet treat

Frilufsleif - spending time in nature

Gökotta- the act of getting up early and going outside

Hygge - celebrating coziness

Lagom - just the right amount


Apple Podcasts Link


YouTube Link





+CONSUME+

Vitamin C provides antioxidant protection, collagen protection in mucous membranes, improved barrier function to prevent infections, reduced inflammation, and shortened duration and severity of common cold symptoms and other respiratory infections. Humans are unable to synthesize Vitamin C so it is an essential dietary component. Vitamin C is naturally present in some foods, and can be taken as a dietary supplement.


Adults, 18 and over

Male 90 mg/per day

Female 75 mg/per day

Smokers - require an additional 35 mg/per day


Foods High in Vitamin C

95 mg Red pepper, sweet, raw 1/2 cup

93 mg Orange juice, 3/4 cup 

70 mg Orange, 1 medium

64 mg Kiwifruit, 1 medium

60 mg Green pepper, sweet, raw 1/2 cup

51 mg Broccoli, cooked 1/2 cup

49 mg Strawberries, fresh, sliced 1/2 cup

48 mg Brussels sprouts, cooked, 1/2 cup

39 mg Grapefruit, 1/2 medium

33 mg Tomato juice, 3/4 cup

29 mg Cantaloupe, 1/2 cup

28 mg Cabbage, cooked 1/2 cup

26 mg Cauliflower, raw, 1/2 cup

17 mg Potato, baked, 1 medium

17 mg Tomato, raw, 1 medium

9 mg Spinach, cooked, 1/2 cup

8 mg Green peas, frozen cooked, 1/2 cup


Vitamin C Supplements Available here

10% off and Free Shipping over $50



  1. Kale

  2. Pumpkin

  3. Brussel Sprouts

  4. Butternut Squash

  5. Apples





+SMILE+


Staying Cheerful in the Winter Months


  • Go ice skating, skiing, snowboarding, sledding, snowmobiling, or just play in the snow and build a snowman

  • Work on puzzles or play games with loved ones.

  • Join a indoor sports leagues at your community rec centers: hockey, basketball, bowling, soccer, tennis, volleyball, and more

  • Get involved in your community with an non profit organization and volunteer

  • Watch holiday movies

  • Meditate or spend time alone

  • Bundle up and get some fresh air, enjoy the outdoors, get some exercise in and take a walk

  • Find a local trail to enjoy or travel to your favorite hiking spot

  • Join a class in either yoga or barre

  • Exercise. You can join a gym or find workout videos on YouTube and workout at home.

  • Call a friend or family member that you haven’t spoken to in a while

  • Journal

  • Make a gratitude list focusing on your blessings

  • Try to consciously look at the positive side of everything. Practice positive affirmations

  • Also, focus on what you have instead of what you don’t have. Looking at the positives will help you stay content with your life.

  • Join or start a book club with a friend or group of coworkers. Or just read a book

  • Make a playlist

  • Bring the light indoors. Open your blinds at home during the day

  • Try a new recipe you found or ask a loved one for your favorite comfort food recipe.

  • Apply lotion on a daily basis to their body, hands, and face. Use moisturizing shampoo and conditioner. Consider adding a humidifier to your home to help add moisture back into the air.

  • Get more sleep

  • Stay hydrated

  • Wake up earlier. Go outside and enjoy the sun

  • Take a multivitamin that includes Vitamin B, C, D, E, Omega-3, Folate, Calcium, Iron, Zinc, Magnesium Glycinate

  • Get cozy around a fireplace





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Tinessa Johnsrud, HHP, CHNC, CWC

Traditional Wellness™ Consulting




****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****


****Always consult a healthcare professional such as your primary care physician before starting any diet or supplement. ****


****If you suspect you have a medical problem or disease, please consult your physician for diagnosis and treatment.****



Traditional Wellness™ Consulting and Tinessa M Johnsrud disclaims any liability arising from your use of products, services or for any adverse outcome of your use of this information provided, including but not limited to any misunderstanding or misinterpretation of the information provided here.



The information provided through any information provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud is not intended to substitute for consultations with your doctor nor medical advice specific to your health condition



The entire contents of this website provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud are an educational and informational resource only and are not to be interpreted as a recommendation for a specific treatment plan. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

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