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Hand hygiene is probably the most important intervention to reduce the spread of germs and, with people panic buying at the moment, hand soaps and sanitizers have quickly sold out.
Ok, so we have been told to wash our hands…. While soap and water is the best way to thoroughly clean our hands, it is surely a good idea to “sanitize” our hands also when we are out and about.
But do we really want to use that store bought hand sanitizer? Do we want to put this stuff on our skin?
For a more in depth analysis of these ingredients and what they do to our skin see my blog
Today, I’m offering few ideas on how to make your own hand sanitizer, which you can also use to clean your mobile phone, keys, door knobs, buggy handles, and more.
Pour it into a little spray bottle and carry it with you.
I am not a big fan of alcohol in personal care products, and it’s not a secret that most alcohol based handrubs leave the hands dry, cracked, and irritated after repeated use. This is why I kept the alcohol content relatively low here, feel free to increase the quantity if you prefer.
1/3 alcohol (min 70%)
1/3 aloe vera
1/3 water
A little spray bottle, preferably dark glass
The best way to use aloe vera is always directly from the plant itself. Gently take a plump leaf, slice it open and spoon out the clear gel.
If you don’t have a plant, you can often find aloe leaves at local markets. Otherwise, you can use a couple of spoons of organic aloe vera gel or juice, make sure there are no additives.
Pour all the ingredients in a spray bottle and shake well.
You can also add few drops of essential oils, choose from the ones mentioned below for added protection.
Essential oils are plant-derived extracts that have a wide array of qualities. The ones listed below have documented anti-viral, anti-bacterial and anti-septic properties:
Tea tree is the star of this hand sanitizer. Antiseptic, antibacterial, antifungal, anti-inflammatory and antiviral, it is commonly used to prevent infections.
Some people find the smell of tea tree quite intense; if that is you, just add few drops of any of the essential oils listed above.
I have used Hamamelis (witch hazel) water here, which is antibacterial and antimicrobial. If you don’t have any, filtered water will do.
1/3 aloe vera
2/3 Hamamelis water or filtered water
2 drops tea tree essential oil
A little spray bottle, preferably dark glass
Pour all the ingredients in a spray bottle and shake well.
For centuries aromatic vinegars (vinegar infused with medicinal herbs and essential oils) have been used to avoid infectious diseases in times of epidemic; even doctors attending the sick used them as a protective agent.
A potent antiseptic, vinegar is also an extracting medium and a carrier for the active ingredients in the medicinal herbs and oils.
In the 18th century a special aromatic vinegar formula gained huge popularity. The ‘Vinegar of the Four Thieves’ was named after four bandits who, during a plague epidemic in Marseilles, used it to protect themselves from the disease while robbing the sick and the dead, without getting infected. They repeatedly washed their hands, nose and mouth with this special herbal vinegar. (Schmitz R. The Pomander. Pharmacy in History1989)
Over the centuries, the recipe travelled out of France and has been changed and adjusted few times; the one below is what is still in use today.
This blend is a potent antibacterial (1), and studies have shown that many of its ingredients have the ability to inhibit respiratory tract infections, including penicillin-resistant strains of pneumonia(2)
Remember: this solution is highly concentrated. always dilute well before using it.
25 drops clove essential oil
25 drops lemon essential oil
10 drops cinnamon bark essential oil
13 drops eucalyptus essential oil
7 drops rosemary essential oil
Small dark glass bottle
Mix all the essential oils together and store in a dark glass bottle.
Now, let’s make our hand sanitizer…
10 drops of Thieves blend
1 teaspoon organic aloe vera
Hamamelis water or filtered water
A small dark glass spray bottle
Pour the Thieves blend and the aloe vera in a spray bottle, fill up with Hamamelis water and shake well.
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A quick and simple recipe for when we feel the first symptoms of a cold or when we are already sick, want something healing, need to eat, don’t have much left in the fridge and don’t want to spend hours cooking.
Few almighty herbs and spices are the highlights of this dish, they have been chosen for their immune-boosting benefits.
Garlic and onions are well known allies in fighting off infections.
Garlic has antiviral and antibacterial properties, onions are rich in quercetin, which is a powerful antioxidant.
Hot herbs and spices like ginger and red chili will get our circulation moving and boost our temperature to more effectively fight and get rid of bugs.
Ginger has been widely used for centuries as a healing medicine; a good source of vitamin C, magnesium, potassium, copper, and manganese, it contains many antioxidants, including gingerol, which have powerful antiviral and antibacterial properties.
In Ayurveda, ginger is considered to strengthen the immune system because it helps to cleanse our lymphatic system, preventing the accumulation of toxins that increase susceptibility to infections, especially in the respiratory system.
Finally, quinoa provides us with a good dose of proteins and fibre.
I am not a big fan of rice for its high heavy metals content, but if you don’t have any quinoa feel free to substitute with organic non GMO brown or wild rice. For this recipe I have used red quinoa, but again you can use normal quinoa instead. Make sure it’s organic 😉
1 cup of organic red quinoa
5-10 garlic cloves, finely chopped
1 onion, finely chopped
1 carrot
a good chunk of ginger, thinly sliced
½ tsp of red chili flakes or Cayenne pepper
1 tsp organic cold pressed coconut oil
2 cups of vegetable broth or water
Melt the coconut oil in a pan over low heat, add the onion and red chili flakes and gently stir for few minutes.
Add garlic and ginger and keep stirring for a minute or so.
Add the quinoa and carrot, stir for few seconds, and add the broth/water.
Cover the pan with a lid and bring to the boil.
Gently simmer for 10-15 minutes, until the quinoa has absorbed all the liquid and is ready.
You can also sprinkle some freshly chopped cilantro on top.
Enjoy!
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Even in the coldest months of the year, nature is gifting us with plenty of superfoods. Let’s have a look at some of these Winter gems.
The perfect ingredient for our Winter soups, leeks are a powerhouse of nutrients. They are an excellent source of many vitamins and minerals (vitamins K, C, B6 and E, magnesium, folate, manganese, iron and more!), they are high in antioxidants (quercetin and kaempferol to name few), and they are a very good source of fibre. In fact, leeks are rich in prebiotics (in particular inulin), which are types of fibre that promote the growth of beneficial bacteria in the gut
Like their sister plants onions and garlic, leeks are also rich in sulphur compounds, so important for our detoxing pathways.
Super rich in Vitamin C (more than citrus fruits), so important for our immune system health and to fight off free radicals, kiwi have a high content of minerals too: calcium, phosphorus, magnesium and potassium. They are also a good source of fibre, helping our digestion.
Enjoy them in winter fruit salads, smoothies or on their own, as a healthy mid-morning snack.
Once considered the bread of the poor, for centuries in the winter months chestnuts have been the staple of people living in the mountains.
Sweet in flavour and quite filling, chestnut are an excellent source of fibre, so important for a healthy digestion. Exceptionally rich in vitamin C, chestnuts are also rich in folate and other B vitamins, and in many minerals like iron, zinc, magnesium, calcium, manganese. phosphorus and potassium.
Because of their spiny involucres which protect them from chemicals and pesticides, chestnuts are considered organic by nature.
Enjoy them roasted or boiled, or grind them to a flour consistency for nutritious pancakes. Use a chestnut decoction to gargle for throat and mouth inflammation.
Parsnips are a delicious Winter root vegetable that has been cultivated for thousands of years.
They taste sweet and nutty, and become sweeter if harvested after a frost; in fact freezing temperatures cause some of the starches in the roots to convert to sugars, which greatly enhances their flavour.
Parsnips are incredibly nutritious, an excellent source of many important nutrients: they are rich in vitamins C and E, vitamin K and folate, as well as minerals like potassium, and they are a great source of both soluble and insoluble fibre, so important for a smooth digestion.
Parsnips are not only tasty in soups and stews; enjoy them roasted with thyme sprigs and a drop of good quality honey, or mashed, with a sprinkle of nutmeg, as a tasty side dish.
A familiar sight in sauces, pies and cakes at Christmas, these little red gems have been used for centuries for their healing properties, and still today they help us treating a wide range of infections, in particular recurrent urinary tract infections (UTIs).
Cranberries offer an extraordinary array of phytonutrients, with proanthocyanidins and anthocyanins at the top, which offer antioxidant and anti-inflammatory benefits.
Cranberries are also a very good source of vitamins C, E and K, manganese and fibre.
Another familiar face at Christmas dinners (and leftovers!), Brussel sprouts are not so widely loved, even though they are a powerhouse of beneficial nutrients.
There are many studies focusing on their wide and high antioxidants content (higher than in any other cruciferous vegetable, including broccoli). In fact, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates and coumarins.
They are also an excellent source of vitamins C and K, and a very good source of many other nutrients including folate, manganese, vitamin B6, magnesium, potassium, phosphorus and fibre.
It is important not to overcook them, not to loose their nutritional value and taste. To speed up cooking time, cut them in quarters and let them sit for 5 minutes before steaming for a couple of minutes. Try them also roasted with cranberries, or thinly sliced in your next stir-fry.
I love the crunchy texture of raw fennel, I enjoy it in my winter salads and on its own as pinzimonio, the Italian way of eating seasonal raw vegetables with an extra virgin olive oil dip (see recipe here)
Fennel is a very good source of fibre, so important for a smooth digestion, and it also contains lots of minerals and vitamins, like folate, potassium, copper, manganese and magnesium. It is also rich in phytonutrients like rutin, quercetin, and kaempferol.
It is very effective in relieving gas in the stomach and intestine, helping to ease digestion. Diuretic, it also stimulates the appetite and it is anti-inflammatory, also thanks to its high vitamin C content.
Fennel seeds are a great way to end a meal: yes, they serve as a mouth cleanser, but they help with digestion and gas too!
If chewing seeds is not your thing, try them steeped in hot water, for a refreshening herbal tea
Pomegranates are one of the world’s oldest fruits as well as one of the most nutritious, and they have been used for thousands of years for their health benefits.
The ruby-colored seeds are packed with many antioxidants and anti-inflammatories, vitamin C, punicalagins and anthocyanidins are just few examples; Studies have shown that pomegranate can help lowering risks of heart disease by decreasing oxidative stress, reducing inflammation, lowering blood pressure and protecting the arteries.
Pomegranates are also helpful for women’s hormone health and are an important immune system booster.
“Do you want to be strong as Popeye? Eat your spinach!” was a common refrain in my childhood. And indeed, this Winter dark leafy green is packed with nutrients, and provides outstanding broad based nourishment.
Iron aside, spinach is an excellent source of vitamins K, C and A (in the form of carotenoids), magnesium, chlorophyll, manganese, folate, copper, vitamin B2 and B6, vitamin E, calcium, potassium and fibre.
Don’t forget to sprinkle some lemon juice on your spinach to enhance iron absorption.
A relatively unknown vegetable, celeriac’s popularity is increasing nowadays, and for good reasons.
It looks a bit odd, with a rough surface covered in little roots, nevertheless celeriac is a nutritional powerhouse, packed with fibre and vitamins C, K and B6. It is also a good source of important minerals, such as phosphorus, potassium and manganese.
It is extremely versatile and it is very tasty, with an earthy texture
You can enjoy celeriac raw in salads and coleslaws or cooked mashed, baked, roasted or boiled, in soups, stews and casseroles, as a healthier, lower-carb alternative to potatoes and other root vegetables.
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