Excerpted from Stephanie Tourles’s Essential Oils: A Beginner’s Guide by Stephanie L. Tourles. Used with permission from Storey Publishing.

How Does Aromatherapy Work?

An essential oil can contain millions of molecules (some of which are quite aromatic and others not so much). These molecules easily penetrate the skin whether applied “neat” (undiluted) or diluted in a carrier, and they rapidly penetrate the mucous membranes of the respiratory system when inhaled. Through both application and inhalation, the molecules travel quickly through the capillaries and into the circulatory system, which transports them around the body.

The aromatic vapors stimulate the olfactory nerve—the only nerve in the body that is in direct contact with the external environment—and act directly on the limbic system of the brain, the area that houses memories, emotions, desires, and appetites. As the molecules travel through the body, the oils’ complex array of components interact with the body’s own chemistry, exerting therapeutic effects, sometimes profound ones. Their action stimulates various physiological and psychological responses, such as relief from pain, renewing of damaged skin tissue, reduction of inflammation or fever, invigoration or relaxation of the senses, release of hormones, or a positive boost in mood or cognitive ability.

The Benefits of Essential Oils

The compelling benefits of pure essential oils are often nearly immediate, and you may find yourself surprised by the speed at which they work. Direct inhalation of lavender oil can quickly quell a bout of anxiety, for example, while breathing in a combination of Roman chamomile and peppermint oil can deliver blessed relief from a tension headache within minutes. All this amazing soothing plant energy conveniently packaged in a tiny bottle! That’s my kind of medicine.

Interestingly, unlike with synthetic drugs or chemicals, there is evidence that essential oils do not accumulate in the human body but instead are excreted in the perspiration, breath, urine, and feces. If you constantly use the same essential oils or blends, however, it is strongly recommended that you occasionally take a break to allow your body sufficient time to properly metabolize and excrete those particular chemical constituents.

Essential Oil Application/Inhalation Basics

For ongoing application or inhalation, use the oil(s) or blend for 5 days, then take 2 days off. Depending on the method of administration, the particular oils used, and the genetic makeup, age, size, dietary intake, lifestyle, and overall metabolism of the individual, it can take anywhere from a few minutes to 12 hours for essential oils to be fully absorbed and 3 to 6 hours for them to be metabolized and expelled from a normal, healthy body. For an unhealthy and/or obese body, increase that to 12 to 14 hours.

There’s no doubt that grilling is a cooking method like no other. Though the taste is incomparable, barbecued food can still benefit from something more. This is where rubs and marinades come in.

Spice That Meat Up with a Rub!

The purpose of a rub is to flavor the food, yet allow its true taste to come through. Rubs also help form a savory and tasty crust.

Types of Rubs for Meat

There are two types of rubs: dry and wet.

• What Are Dry Rubs?

  Dry rubs contain only dry ingredients, such as ground spices, dried herbs, salt, and sometimes a sweetener like sugar. Dry rubs help reduce the overall fat of the finished dish, since they contain no oil.

• What Are Wet Rubs?

  Wet rubs, also known as spice pastes, start off as a dry rub but the addition of a liquid ingredient (oil, water, yogurt) makes them wet. The consistency of a wet rub is like that of a thick paste, which is then rubbed into the food.

Using Rubs on Meat

• How do I Apply Rubs to Meat?

  Apply rubs to all sides and edges of the item several hours before grilling, so marinating can take place. You can also sprinkle a dry rub over just before grilling, or rub it in with your fingertips.

• How Much Rub Should I Use Per Pound?

  Aim for 2 to 4 teaspoons of rub per pound of meat, fish, or poultry. Consider wearing a disposable pair of plastic or rubber gloves when working rub into meat or fish. This helps keep surface bacteria off your hands. Discard gloves after each use.

Marinades Are Liquid Gold!

Known as liquid seasonings, marinades are mixtures of different components (oils, acids, and aromatics). These include spices, herbs, garlic, onion, chili pepper, olive oil, soy sauce, citrus juice, vinegar, and yogurt.

Because marinades are wet, they infuse food with flavor through soaking. Acids in the marinade also help tenderize meat by breaking down meat fibers. Oils in the marinade keep the exterior of the food from drying out, and aromatics such as herbs and spices provide flavor.

Always marinate food in the refrigerator in a tightly covered bowl or dish. Since most recipes are for one use only, discard the marinade after using what you need.

Marinating Times & Strengths

Marinating time depends on the strength of the marinade, what the food is, and its size and cut. As a general rule, large pieces of meat (leg of turkey, brisket, pork shoulder) take about 24 hours. Marinate whole chickens, large whole fish, and beef and pork tenderloins for 6 to 12 hours. Medium-size pieces of protein (steaks, pork chops, chicken halves and quarters) reach optimal flavor in 4 to 8 hours. Small cuts (boneless chicken breast, shrimp, fish fillets) need only 15 minutes to 2 hours of marinating time.

Another consideration is the strength of the marinade. A lightly flavored one with fresh herbs takes longer to impart flavor than one with fiery chilies and strong spices. Speed up marinating time by making deep cuts in the sides of a whole fish or in pieces of chicken.

Immersion and Coverage

It’s not necessary to fully submerge an item in marinade. Just turn it several times during the marinating process.

Basting

If you wish to baste food with marinade while grilling, set aside about a quarter of the marinade before marinating the item. Use the reserved portion for basting toward the end of the grilling time.

Safe Container Materials

Just be sure to marinate items in a nonreactive container (glass, stainless steel, ceramic, or porcelain). Avoid cast iron and aluminum vessels as they can react with a marinade’s acids.

Marinade Flavors

When making a marinade, consider certain flavor associations. For example, lemon juice pairs well with fish. Let your imagination guide you.

For ages, one simple ingredient has been used to clear skin, lift moods, and strengthen the immune system. But this powerful herb isn’t expensive or hard to find.

Reasons to Try Oregano

Oregano, the popular kitchen spice, can also be used as a beneficial oil and supplement. Here are five reasons to stock up on it this winter.

• Respiratory Symptom Relief

  Regular use of oregano as an oil or supplement can help prevent mucus and respiratory issues caused by winter illnesses.

• Antibacterial Properties

  Feeling sick despite your best efforts? Have no fear. Oregano can fight off bacteria commonly associated with the cold and flu.

  According to Georgetown University researchers, oregano even has the ability to fight off drug-resistant bacteria!

  Here are a few other helpful herbs.

• Mood Regulation

  According to University Health News, the heart-healthy herb oregano can ease symptoms of anxiety and depression. It can also help the body balance stress hormones.

• Skin Care

  In the dry winter months, oregano oil helps achieve a soft, clear complexion.

  In liquid form, it can be used as a bug repellent and hand-washing aid, it also clears up acne and common fungal infections.

  To smell as beautiful as you feel, you can use oregano and other natural ingredients to make your own deodorant.

• Historical Use

  If you’re looking for a health solution with a strong track record, the herb oregano may be perfect for you.

  Oregano was used to relieve body aches, cuts, and other ailments dates back to ancient Greece.

The ability to inhale deeply is something we take for granted—until it doesn’t come easily.

Most of us experience at least short-term shortness of breath at some point in our lives because of common respiratory infections.

As many as 50 million Americans struggle daily with conditions such as asthma and chronic obstructive pulmonary disease (COPD), which includes chronic bronchitis and emphysema. Shortness of breath is also a classic symptom of both acute and long-haul COVID-19.

Difficulty breathing generally requires immediate medical attention, and regular or acute use of prescription drugs such as inhalers may be necessary.

However, many natural remedies offer supportive respiratory benefits.

Tips for Lung Support

Herbs for Lung Support

When choosing herbal remedies, we often combine a few herbs that seem particularly well suited for the& individual situation. Here are some of my favorite lung tonics.

• Mullein Leaf

  Mullein leaf (Verbascum thapsus, spp.) is classically used to soothe and open the airways while also easing spasm and cough.

  I like to combine it with soothing, slimy marshmallow root or leaf (Althaea officinalis) in tea or syrup, especially if the respiratory system feels dry. Strain well to remove mullein’s irritating hairs.

  Alternatively, use a tincture.

• Wild Cherry Bark

  Wild cherry bark (Prunus serotina, spp.) has such a long tradition for easing coughs and opening the lungs that cherry flavoring remains popular in conventional cough drops and syrups even though it lacks cherry’s medicinal action.

  The dry bark makes an excellent tincture, syrup, or tea to be used solo or combined with other herbs and honey. It’s specific for dry, irritated, unproductive coughs and helps to relax spasms and tightness.

• Horehound Leaf

  In contrast, horehound leaf (Marrubium vulgare) is popular for thick, wet, mucusy coughs, to help thin and expectorate the mucus.

  Commercial herbal cough-drop formulas often contain horehound.

• Reishi

  Reishi mushroom and mycelium (Ganoderma lucidum, spp.) have respiratory-tonic benefits, helping to decrease inflammation, reduce allergic response, modulate immune function, and improve oxygen utilization. The benefits are most noticeable after several months of use.

  Often combined with other mushrooms, reishi can be used solo or combined with herbs in decocted (simmered) tea, broth, double-extraction tincture, or a specially prepared capsule or powder. Cook the raw mushroom fruiting body before consumption.

• Additional Herbs

  Here are some additional herbs to explore for lung health. Each has its own specific indications.

  Some are common commercially while others grow easily in gardens and the wild—perfect (once properly identified) for do-it-yourself remedy making—but are rarely sold in stores.

  • licorice root
  • elecampane root
  • usnea
  • nettle leaf
  • peppermint leaf
  • rosemary
  • thyme
  • bee balm
  • oregano
  • Korean licorice mint
  • anise hyssop
  • hyssop
  • plantain leaf
  • lobelia
  • pleurisy root
  • garlic
  • cayenne
  • turmeric
  • onion
  • Pycnogenol

Conventional Care

In many cases, natural remedies can be used alongside conventional care.

Always check with your healthcare provider and pharmacist for herb-drug interactions, and consider seeking the guidance of a skilled holistic practitioner in complicated cases.

General Lung Support

• Lifestyle

  It’s important to eat a whole-foods diet, move regularly, get quality sleep, and manage stress.

• Diet & Nutrition

  For reducing inflammation, consider foods rich in bioflavonoids and other antioxidants, including berries, deeply hued vegetables, spices like turmeric, and green tea.

  Limit or avoid refined foods, sugar, alcohol, and anything you’re sensitive or allergic to—dairy and gluten may be irritants.

• Supplements

  Daily vitamin D and omega 3 fish oil may be supportive.

Comprising about a quarter of the earth's biomass, fungi survives in hostile environments, where it encounters disease-causing pathogens much more frequently than plants.

“To survive, [mushrooms] must have proactive, healthy immune systems,” write Georges M. Halpern, MD, PhD, and Andrew H. Miller in Medicinal Mushrooms.

Not surprisingly, many experts believe fungi can also support the immune system in humans.

The Medicinal Mushrooms for Immunity

Research is beginning to explore various benefits from medicinal mushrooms, rich in healing polysaccharides. Here are some that are especially intriguing.

• Cordyceps (C. sinensis)

  Cordyceps helps fight aging. Combined with rigorous exercise and a heart-healthy diet, cordyceps can help lower LDL (lousy) cholesterol while boosting HDL (healthy) cholesterol.

  This fungus also appears to lower blood sugar levels, making it useful in diabetes, a risk factor in cardiovascular disease.

  Cordyceps also appears helpful for people with arrhythmia, hepatitis B, cirrhosis, and chronic fatigue.

  Herbalist David Winston recommends this adaptogen herb to normalize immune function, improve lung function in chronic bronchitis, and as a kidney tonic in degenerative kidney disease.

  You don’t need to be sick to use cordyceps, though: in 1993, Chinese athletes broke world records in swimming and track after taking this medicinal fungi.

• Maitake (Grifola frondosa)

  Maitake is a large edible mushroom also available in supplement form. Served as health food in China and Japan for centuries, maitake appears valuable in fighting cancer, diabetes, and heart disease.

  In particular, maitake D-fraction has shown clinical benefits among people with brain, breast, liver, lung, pancreatic, and prostate cancers.

  In addition to helping to shrink tumors, maitake D-fraction is complementary medicine, safe enough to use with chemotherapy, radiotherapy, and surgery.

  Supplementing with maitake SX-fraction also improves glycemic control among people with Type 2 diabetes taking oral medications.

• Reishi (Ganoderma lucidum)

  Reishi is another adaptogen the Chinese call an herb for the immortals. Reishi’s effects are mild and cumulative, helping to relieve stress.

  Extensive investigations find that reishi mushroom not only strengthens the immune system but also regulates excessive immune response, as in allergies and autoimmune diseases.

  Reishi’s anti-inflammatory activity is beneficial in asthma, chronic obstructive pulmonary disorder, and hepatitis B and C; this mushroom helps protect the liver and fights viruses.
  
  
  
  “Regular use lowers levels of LDL and VLDL cholesterol and triglycerides, inhibits platelet clumping, mildly lowers blood pressure, and in clinical studies, has been shown to reduce cardiac pain (angina) and arrhythmia, and to help prevent arteriosclerosis,” says Winston.

  Recent studies suggest reishi may even help relieve urinary symptoms in older men and inhibit prostate cancer.

• Agaricus (A. blazei)

  Agaricus is another medicinal mushroom that’s proving effective in research. Experimental studies find its beta glucan (a polysaccharide) particularly potent, suggesting its usefulness in fighting cancer and infections.

• Lion's mane, Hericium (H. erinaceum)

  Hericium, also known as lion’s mane, possesses antimicrobial and cancer-fighting benefits, in addition to showing promise in fighting Alzheimer’s disease.

Mushroom Mycelium

Mycelium is the root system of the mushroom. It, too, can support the immune system.

The base of many recipes (soups, stews, and sauces), broths add a depth of flavor that makes the time to prepare them worth it. Broth is also rich in nutrients, offers hydration and electrolytes, and supports joint and gut health.

What Is Broth?

Broths are commonly made from vegetables, meat, or seafood.

What's the Difference Between Broth and Stock?

According to food writer Drew Smith, there’s a difference between broths and stocks: “For me, it is a simple distinction. Broth is what we do at home. Stock is what you make for a restaurant. A good broth should be drinkable as it is.”

Whether you decide to sip broths for health benefits or incorporate them into soups or sauces, making your own is a healthy and satisfying activity.

Types of Broth

• Bone Broth

  This type of broth is made from a simple combination of meat bones (such as beef, chicken, or turkey) and water. Vegetables and other aromatics like herbs, spices, garlic, and onion are sometimes added for flavor.

  Benefits of Bone Broth

  Rich in healing properties, bone broth is a source of nutrients that the body cannot make on its own. The nutrients in bone broth come from the marrow, or soft part of the bone, as well as the outer bone matrix, which is the dense part of the bone.

  Iron, phosphorus, calcium, magnesium, and boron are some of the minerals present, depending on the type of broth. Collagen is another nutrient found in bone broth; it helps digestion, encourages wound healing, and promotes healthy skin.

  Making Bone Broth

  Making a quality bone broth takes time: don’t rush the process. Another helpful tip: don’t boil the ingredients. A vigorous boil causes the fat and impurities to mix back into the broth. This makes it harder to skim and discard them from the broth’s surface. When a broth is boiled, its flavors are not extracted as effectively as when the broth is slowly simmered.

  To reach the desired temperature when making a broth, remove the lid or keep the lid slightly tilted so it covers only half the pot. Aim for a few light ripples to appear across the liquid’s surface during the cooking process. If bubbles appear, make sure they’re tiny. Maintain a steady and low heat over medium to medium-low.

  For best flavor, remove any foam or fat that appears on the broth’s surface. A flat spoon works well for this task. Keep in mind that the broth may become cloudy during its first hour of cooking. But after a few skimmings of the surface, the broth should become clearer and take on a golden or brown color. If you don’t skim broth (particularly during the first hour), the broth may develop a bitter taste and be cloudy. Allow the broth to cool slightly before straining it.

• Vegetable Broth

  Simple ingredients like vegetables, herbs, and spices can be transformed into vegetarian broths. Consider pea pods, or even the cooking water from cauliflower or chickpeas, to enhance flavor when making vegetable broths.

  Making Vegetable Broth

  If the vegetables you wish to add are not organically grown, wash and peel them first. Vegetables can be added directly to the cooking water, or they can be sautéed first. The degree to which the vegetables are cooked beforehand influences the broth’s final flavor. If the vegetables are cooked until just limp, there will be a more delicate taste to the broth. If the vegetables are cooked until golden brown in color, a richer flavor will form.

  Leave fresh herb bundles whole, and cut vegetables into large chunks when making vegetable broth. Taste the broth as it is cooking. If the flavor becomes too sweet (from too many carrots) or too strong (from an abundance of herbs), scoop out and discard the potent ingredient(s). Add herbs and spices during the final half hour of cooking.

Tips for Making Better Broth

• Water

  • Use Filtered Water

    For premium flavor and the most health benefits, use filtered water when making broth.

  • Use Enough Water

    Cover ingredients by two inches with water to gently and thoroughly extract flavors from the ingredients.

  • Use Cool-Temperature Water

    Starting off the cooking process with cooler water also ensures bone broths remain clear.

• Seasoning

  • Aromatic Herbs and Spices

    Season bone and vegetable broths with your favorite aromatics, like fresh herbs and whole or ground spices. Consider the following:

    • basil
    • cilantro
    • coriander seeds
    • cumin seeds
    • dill
    • fennel seeds
    • garlic
    • ginger
    • leeks
    • onion
    • oregano
    • parsley
    • peppercorns
    • rosemary
    • sage
    • thyme

  • Consider Vinegar

    Vinegar is another possibility. Apple cider vinegar helps extract more mineral content from the bones when making bone broth.

  • Use Minimal Salt

    When seasoning broths, add a minimal amount of salt during the cooking process. If the broth becomes too salty, it’s impossible to remove it. You can always add more later.

• Storage

  • Store broths, tightly covered, for three days in the refrigerator.
  • Broths may also be frozen up to three months.

In today’s world, where everything really, really old is chic again, Paleo enthusiasts don't need to spend hours upon hours simmering bones to make bone broth. They can get their winter brew much more easily—by purchasing it.

Your Ancestors Should Know

There are many examples of people throughout history making hearty broths from boiling bones with assorted meat and vegetable scraps.

Broths have long been essential in Asian cooking—and prescribed in Chinese medicine. Mexicans still eat a stew called pozole that dates to pre-Columbian days. And then, of course, there’s your grandmother’s chicken soup—doled out to battle coughs, sneezes, and fevers.

Long seen as warming and comforting, bone broth—soup made by simmering animal and fish bones, and specifically cartilage, with other ingredients for hours—is hot in more ways than one these days. Sally Fallon Morell and Kaayla T. Daniel, authors of Nourishing Broth: An Old-Fashioned Remedy for the Modern World, tout the healing qualities of bone broth, mentioning conditions including cancer, arthritis, allergies, digestive diseases, and more. “Bone broth, rich in the elements of cartilage, collagen, and healing amino acids, can provide protection from these ailments, can serve as an important element in recovery, and can nourish and enrich our lives in many ways,” they write.

The Goods on Bone Broth

Jenny McGruther, author of The Nourished Kitchen and Broth & Stock, lists bone broth’s benefits on her Nourished Kitchen blog. It’s packed with protein. It’s potentially a source of amino acids including glycine, which supports digestion, and proline, which helps keep skin healthy when paired with vitamin C. The gelatin in bone broth, seen as a key flavor and health feature, also aids digestion, McGruther notes.

Morell and Daniel detail a number of benefits of bone broth in their book, including:

• Its nutrients are easy for the body to absorb.
• It contains glucosamine and chondroitin, which can prompt the growth of new collagen, repair joint damage, and lessen pain and inflammation.
• Its key ingredients—calcium, magnesium, collagen, and phosphorus—can help to grow and repair bones.
• Because the gelatin it contains can protect and repair the mucous lining of the digestive tract, it can help with gut and digestion issues.
• Its collagen and gelatin also support skin, nail, and hair growth.
• Thanks to the calming properties of glycine, it promotes sleep and settles the mind.
• It helps fight off colds and flu.

Another use? The Los Angeles Lakers use bone broth as a sports recovery drink.

Quick and Easy

There are a few ways to enjoy bone broth. If you live near a restaurant or market that sells high-quality broth, then by all means, partake! And if you are handy in the kitchen and able to keep a pot simmering for eight to 24 hours, you can easily find recipes online or in magazines and cookbooks.

One option for people with busy, on-the-go lives is to buy bone-broth powder. Some are made to be added to hot water, the way you would prepare bouillon from a cube, while others can be used like protein powder—stirred into shakes, fruit or vegetable smoothies, or juice.

When you buy bone broth powder, select a brand you respect and read the ingredients. Avoid those that are high in sodium or contain MSG, and look for the ingredients that give bone broth its benefits.

The Upshot

Bone broth is trendy these days, buoyed by endorsements from celebrities like retired LA Lakers basketball player Kobe Bryant. There’s plenty of anecdotal evidence supporting its benefits, and while its key ingredients have been repeatedly shown to offer nutritional value, no research has been published as yet on the benefits of bone broth itself.

It may not live up to its hype as a cure-all, some scientists have noted, but bone broth has a long-standing history as a comforting and healing food.