When it comes to nasal irrigation, I am an evangelist. If you’re unfamiliar with the term or the process, nasal irrigation is exactly what it sounds like: removing mucous, dirt, and debris from the nose and sinus cavity using a salt water solution.

Before you say it, no. It’s not like drowning. It’s also not like waterboarding yourself. When done the right way, nasal irrigation is quick, easy, and most important, pain-free. If you’re not convinced, maybe you haven’t had sinus problems that were bad enough yet, but I sure have.

Nasal irrigation can help to relief allergy symptoms, lessen the impact of sinusitis, and help clear the buildup of mucous caused by cold and flu virus. It’s been a total lifesaver for me for years, especially during allergy season, but literally all year long.

The Device

I have used the same old school ceramic Neti Pot (the one in the photo above) for nasal irrigation for more than 20 years, but there are other devices that will accomplish the same result. Plastic versions are less expensive, but I choose to avoid buying plastic when I can help it. There are also battery-operated devices that I have tried and simply wasn’t a fan. If you’re interested in seeking those out, just do a web search for “nasal irrigation devices”.

The Solution

You can purchase ready-made solutions for nasal irrigation, or small packets that you mix with water, but neither are worth the expense, in my opinion. My neti pot solution is simple and quick, using things you’ve probably already got in the kitchen.

1. Boil 2 cups (1 pint) of filtered water.
   DO NOT SKIP THIS STEP.
2. Stir in 1 teaspoon of sea salt + 1/2 teaspoon of baking soda until dissolved.
3. Allow solution to cool until warm to the touch before use.

The Method

My method for nasal irrigation is pretty standard.

1. I start by filling my neti pot with half of the prepared solution, checking again to make sure the solution is neither too warm or too cold.
2. I then lean forward so that my head is over the sink and tilt my head to one side. Most folks get by with about a 45° tilt, but I go a bit more, so that one nostril is almost directly over the other.
3. I insert the tip of the neti pot into the uppermost nostril and slowly pour the solution until it begins to come out the lower nostril.
   NOTE: Keep your mouth open, and breathe through your mouth during this process.
   Continue to pour the solution until the pot is empty, then blow your nose to evacuate the remaining liquid, along with built up mucous, dirt, and debris.
4. Refill the neti pot with the remaining solution and repeat the process on the other side.

FINAL NOTE: When you are familiarizing yourself with this process, it is completely normal to occasionally have some solution go into your throat. Don’t freak out, just spit it out and try again, leaning your head a bit more forward and down.

Disclaimer: This website does not provide medical advice. The information contained herein is for informational purposes only, and should not be used as a substitute for professional medical advice.

The back garden is slowly but surely yielding itself to the future shape I have envisioned for it. I am digging the walking paths, some in the form of modified on-contour swales, by hand. It is backbreaking, time-intensive work, but the process is as important as the end result (‘the journey is the destination’).

Every time I sink my shovel into the soil or plant a seed, it is a meditation. One reason I am such a slow gardener is that my thoughts are shared between the work I’m doing and what the work is doing for me. I often recite The Five Remembrances (or Recollections) as a way to be fully present and aware of how invasive my work is on the countless species who also call this particular piece of earth their home.

The Five Remembrances
as translated by Thich Nhat Hanh

1. I am of the nature to grow old. There is no way to escape growing old.

2. I am of the nature to have ill-health. There is no way to escape having ill-health.

3. I am of the nature to die. There is no way to escape death.

4. All that is dear to me and everyone I love is of the nature to change. There is no way to escape being separated from them.

5. My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground on which I stand.

Let’s talk about the Black Elderberry (Sambucus nigra), aka  Elder, Common Elder, American Elder,  and European Elder. It’s been used medicinally throughout history for a variety of ailments, and studies are showing that there is good reason. Elderberries are high in vitamins A, C, and B6, as well as iron and potassium. They are also a good source of inflammation-fighting quercetin.

The 2017-2018 flu season has caught many folks off guard. It’s the most widespread outbreak of the flu virus in more than a decade. Did you know that several studies across the globe have proved that elderberry syrup can be effective in treating and lessening the symptoms of influenza viruses? It’s true.

I’m not going to get into a debate about flu vaccines here; I am not a medical expert, I only know what works for me. I have had the flu just once in my life, and I personally believe that a good deal of the credit for that goes to daily use of a neti pot, a daily dose of my winter tonic (aka ‘fire cider’), and elderberry tincture or syrup when I feel cold and flu symptoms creeping in.

In a double-blind study¹ in 1993, 93.3% of subjects taking an elderberry preparation called Sambucol reported significant improvement in their flu symptoms within two days versus six days for those given the placebo.

Not only is elderberry effective as a flu treatment, it may also help to prevent the flu virus, as reported in another study in the journal Phytochemistry in 2009². The report showed that flavonoids contained in elderberries produce antibodies that bind with H1N1 virion (that’s the infectious form of a virus), and prevent it from infecting host cells. A study reported in the Journal of Thoracic Disease³ explained that flavonoids from elderberries (including the quercetin mentioned earlier), are “comparing favorably to the anti-influenza activities of Oseltamivir (Tamiflu^®).

Tamiflu is the prescription-only antiviral flu treatment that is persistently in short supply during flu outbreaks, but elderberries can be as close as your garden. In the past I have always acquired elderberry syrup and tinctures from others, but the recent research I’ve done that went into writing this post led me to order my own plants; they will make a welcome addition to the garden.

For a great tutorial on how to make elderberry syrup, check out this video from Mountain Rose Herbs:

Freezing some of your elderberry syrup will help it to last longer, and ensure that you can have some available when it is needed.

A Final Note

It is important to cook elderberries before consuming them. Raw elderberries can cause a buildup of cyanide in your system, which is toxic and be dangerous.

Disclaimer: This website does not provide medical advice. The information contained herein is for informational purposes only, and should not be used as a substitute for professional medical advice.

¹Zakay-Rones, Zichria, et al. “Inhibition of Several Strains of Influenza Virusin Vitroand Reduction of Symptoms by an Elderberry Extract (Sambucus NigraL.) during an Outbreak of Influenza B Panama.” The Journal of Alternative and Complementary Medicine, vol. 1, no. 4, 1995, pp. 361–369., doi:10.1089/acm.1995.1.361.

²Roschek Jr. B, Fink RC, McMichael MD, et al. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009;70(10):1255-61. doi: 10.1016/j.phytochem.2009.06.003.

³Shen X, Zhang X, Liu S. Novel hemagglutinin-based influenza virus inhibitors. Journal of Thoracic Disease. 2013;5(Suppl 2):S149-S159. doi:10.3978/j.issn.2072-1439.2013.06.14.

Winter is here, ushering most of us into the miserable throes of cold and flu season. Whether or not you get an annual flu shot, chances are that at some point between October and February, you’re going to wake up with a sore, scratchy throat or that telltale cough and sinus drainage that signals the onset of misery. When those mornings come, I’m well-prepared with a home remedy that works as well to prevent the symptoms as it does to treat them.

You have probably heard of an old folk remedy often known as “Fire Cider”. I have always called this remedy by that name, because that is what Rosemary Gladstar calls it, and she is the elder who taught me the basic recipe. In recent years, that phrase has been trademarked by a company, making it risky to use the name without risking legal ramifications. Because my recipe is a variation of what Rosemary taught, I decided to change what I call it to better reflect its use and to avoid confusion. Thus, my Winter Tonic was born.

Gathering the Ingredients

The ingredients of my Winter Tonic recipe aren’t set in stone, because I include some things when I have them in abundance and omit them when they’re not available. There are a few basic components that are always present, and they all share antifungal, antibiotic, and antiviral properties that are helpful for keeping ‘crud’ at bay.

Apple Cider Vinegar
Winter Tonic starts with good ol’ apple cider vinegar, the kind with the “mother”. Don’t waste your time or money on regular stuff; it’s not going have the same benefits and isn’t worth the effort. Look for the words raw and unfiltered. The amount you’ll need depends on how much tonic you want to make. I recommend that you start with at least 32 ounces of vinegar; that will give you enough tonic for one or two people for a couple of months of regular use.

Onions
They are packed with phytochemicals and Vitamin C that help to boost your immunity. For a 1 quart batch, you’ll need one medium to large onion, the type is up to you.

Garlic
The allicin in garlic will help you fight off cold and flu symptoms. It’s antimicrobial, antiviral, antifungal properties are great immune boosters.

Horseradish
The stuff that gives horseradish its punch is called allyl isothiocyanate, or mustard oil. It’s a known antimicrobial.

Ginger
The gingerol it contains is a powerful anti-inflammatory. It also boosts immunity and helps to clear the lymphatic system.

Capsaicin
Found in hot peppers, capsaicin is what makes them hot. It’s a great natural pain reliever that can help with cluster headaches as well. Its heat in my Winter Tonic helps to open up your sinuses and clear head and chest congestion.

Other Ingredients
I will also usually add turmeric. There are other ingredients that can be used if they’re available, but those listed above are the most important ones in my concoctions. If desired, you can add agave or raw honey to the mix. Its sweetness will make the tonic a little easier to take, adding a plethora of health benefits at the same time. I also add a handful of fresh rosemary sprigs and a few peppercorns.

How It Is Done

The process is highly technical:

1. Chop up the ingredients.

2. Pack them into a jar or large container with a lid. Ideally, you’ll want to fill about half of the container with the produce.

3. Fill the container with raw apple cider vinegar and cover.

3. Let it sit for 30 days or more, stirring or shaking occasionally.

When a month has passed, you can strain off the produce and send it to the compost bin. The remaining liquid is Winter Tonic, and can be taken daily or as-needed for cold, flu, and seasonal allergy symptoms. I keep mine in a large glass dispenser on the kitchen counter, and don’t strain it. This allows me to add more vinegar to the jar if necessary to keep enough on hand for the whole season.

Disclaimer: This website does not provide medical advice. The information contained herein is for informational purposes only, and should not be used as a substitute for professional medical advice.

In my mind that’s a pretty auspicious collection of coincidences that tells me to get off my butt and start some new habits, because as we know, it’s always easiest to start something new at the beginning of a week, month, or year. When all three happen at the same time? JACKPOT!

I begin 2018 with a great head start in the kitchen by way of my collection of home grown and fermented foods. In addition to the thriving sourdough sponge I started several years ago, I regularly make sauerkraut, yogurt, and fermented plant-based cheeses (I chose to remove meat, dairy, and animal products from my diet in 2014).

While I’ve been on an unintended hiatus from MEG, in 2017 I published Plant-Based Boot Camp, a cookbook on which I had worked for three years. It’s a collection of recipes that I am especially proud of because I was able to make some of my all-time favorite dishes even better. There’s a reason I subtitled it “vegan food for people who don’t like vegan food”; these are recipes that are enjoyed by vegans and carnivores alike, and I have tested many of them on some of the most devoted of meat eaters with great results.

In 2018 I am focusing my energy on the home. I will continue my work on the garden spaces to them more fruitful, beautiful, and sustainable while also looking inside (both literally and metaphorically).

When I created My Earth Garden, I envisioned the meaning of phrase in my head including more than just growing food. My Earth Garden is about cultivating a strong, happy, sustainable life, and that means more than what I am growing in the dirt. It includes the seeds that I am planting in my community and in my relationships. It means that I must nurture those around me with as much devotion and care as I dedicate to my plants.

And that’s how I am starting this new year. I wish you health, happiness, and love.

A few days ago, I received a beautiful delivery from a local farm – 200 sweet onion starts! Needless to say, I was pretty excited.

This year, onions will be the only crop I am really intensively growing over the cold months, while I work hard to finish doing some major clearing and laying out paths and new beds in time for spring and summer.

To save myself time, and because I didn’t have an in-ground bed ready to plant a root crop, I decided to repurpose an old greenhouse that was in disrepair, and turn it into a raised bed.

While the baby onions get their footing, I’m using a couple of old window panes to keep them warm when the temperatures get particularly cold at night.

To protect the onions from our overabundance of frisky squirrels and neighborhood feral cats, I made a cover using poultry wire that will easily keep the dig-happy wildlife at bay.

Onions are one of the easiest crops to grow, especially in the cold months here in the south. If you give them aerated, loose, healthy soil that’s free of stones and debris, they’ll pretty much take care of themselves.

When I got the bed planted, I had plenty left over to tuck a few here-and-there throughout the garden, and I saved the smallest of them to plant in a self-watering container to keep indoors, ensuring that we’ll have fresh onion greens all winter long.

I call them Golden Pothos, but they’re known by several names, including Devil’s Ivy. Whatever they are to you, these two Epipremnum aureum plants had been exposed to several nights of sub-freezing temperatures, but I could tell there was life in them, so I got to work. I hadn’t been at it long when I discovered that one of these plants had been a safe harbor to a family of winged creatures at some point.

I can’t explain it, but when I saw the nest, I wanted to save these plants even more. Plants are living stories, and I knew that these still had tales to tell. Much of them was too damaged by the cold to save, but I cut away all of the dead and dying parts, cleared out the leaf debris (and the nest), and got them ready to be nestled in the office for the winter.

I also salvaged a few stems (pictured above on the right) to root so that I can start another plant from these two.

If you’re not the obsessive type, seed tape means you don’t have to fumble with those tiny seeds like carrots and radishes. Instead, you just lay out the tape where you want it, cover it with soil, water, and wait.

The problem with seed tape – at least my problem with seed tape – is that it is  expensive. A 15-foot strip of carrot seed tape, for example, will cost you around $5 for something you could easily do with a packet of inexpensive seed, and supplies you already have on hand. I briefly discussed how to make your own seed tape in my book I GARDEN: Urban Style, but I wanted to do a quick explainer here about how it’s done.

Make Your Own Seed Tape

What You Need:

• seeds
• flour
• water
• a toothpick
• toilet paper

How It’s Done:

1. To start, cut a section of toilet paper into 1” wide strips and set aside.
2. In a small bowl, mix a little flour with water to form a thick paste.
3. Using your seed packet for guidance about seed spacing, dip the tip of a toothpick into the paste and then use it to carefully pick up a seed.
4. Place the seed and paste on the paper strip at the appropriate distance apart.
5. Allow to dry for 30 minutes to an hour, and your seed tape is ready to use.

To Use: Simply lay the strip in the garden or container, spacing as necessary, and cover with soil. Water as you normally would for seeds in the ground and you’re all set!

To Store: Once fully dry, carefully fold the seed tape and store in an airtight container. I like to use zipper bags for this purpose.

New Potting Shed
Later this week my new potting shed will be installed, so I am taking advantage of the cooler temperatures today to finish prepping the site for the builders. The area where the shed will sit has been invaded by English Ivy (Hedera helix) and Periwinkle (Vinca minor) for several years, so eradicating them isn’t a quick task, as many of you probably know. Once the ground has been cleared of vines, I will pin down a layer of 6 mil black plastic to ensure that I won’t have to deal with them coming back underneath the building later.

Solar Power
After construction, I will install a solar panel kit on the roof of the potting shed to provide for my minor power needs. Because of this, I am also cutting away part of a row of privet that runs the length of the property line. Eventually the entire row will be removed and replaced with a privacy fence. With that privet removed, the panels will receive a respectable amount of sun daily. I will write in more detail about the solar kit and the installation process in the future.

Rainwater Collection
Gutters will be added to the potting shed to collect rainwater for use in the garden. I will do this myself in order to share the step-by-step process of installing gutters and connecting them to a rainwater harvesting system.

Even a small area of sloped rooftop can provide a substantial amount of water.

Buy Spring Vegetable Starts
I am very happy to have a local friend who owns a small business dedicated to encouraging people to grow their own food and flowers.  This week I will ‘buy local’ and get many of my spring and summer edible starts from my friend Nathan Strange of Strange and Co. It is still just a bit too early to put plants out, so these babies will live in the micro greenhouse for a few weeks while they mature. Not to worry, I will still direct sow edibles from seed this year, but due to space constraints I was unable to start indoor plants.

What are you doing in the garden this week?

I am not a fan of folding clothes. That’s why I end up digging through a basket full of clean laundry to find socks before I take on the task of folding the last 4 loads that have accumulated. It isn’t laziness, it’s just not a chore I particularly find pleasure in. Until now.

Recently I was going through my clothes, putting together a pile to be donated, and I was frustrated with my t-shirt drawer. No matter how carefully I folded them, they were never the same size and they didn’t fit into the drawer the way my OCD brain feels they should.

Then I remembered the t-shirt folding contraptions they have in many retail stores. The ones that fold a perfect shirt in seconds, leaving perfect, even stacks of pristine cloth with crisp edges… ahhhhhhh. But I digress.

My nostalgia took me to the internet, where I searched for a DIY version of those fancy devices. Every time I found one, though, I was struck by how they just felt more complicated than they needed to be. That’s when I put on my thinking cap and took matters into my own hands.

The photos above show the contraption I constructed out of a cardboard box. It is basic, simple, and not very pretty to look at. But it works magic. Here’s how I did it:

1. Did some math.
   I measured the inside dimensions of the t-shirt drawer. Because I knew that I wanted to fit six stacks of shirts in the drawer, I divided the width (front to back) measurement in half, and the length (side to side) measurement in thirds.
2. Did some cutting.
   My figures told me that I wanted each finished shirt to measure 9” x 8”. Armed with those numbers, I found a clean cardboard box and cut three equal-sized pieces measuring 9” wide and 16” long.
3. Did some taping.
   The next, and final, step was to use packing tape to hinge the three pieces together. I left a gap of about 1/2” between the sections, and applied tape to both sides.
4. Did some folding.
   Less than 15 minutes later, I folded my first t-shirt using my fancy new time (and sanity) saving device.

NOTES: The biggest change in my design from the ones I saw others make is that I only use three panels of cardboard, while all the designs I saw online used six. I didn’t feel it necessary, when I could quickly fold the bottom half of the shirt upward to meet the bottom of the cardboard.

In the end, my t-shirt drawer is much neater and more organized. I found that it works equally well with my short-sleeve knit and button-up shirts as well. Eventually I’ll probably remake it to make it look a little less like something I rescued from the recycling bin, but right now I’m happy that it does its job and makes my life a little easier.