Where: The Barrel Room, 7901 Cleveland Ave Nw North Canton OH 44720

When: Wednesday Sept. 16, 2020 at 6P

Featuring Vivian Brinkman of the Bohemian Mama, Heather Scott, & Hollie Stefaniak

One of my many treasured memories as a young girl was working in the kitchen with my family. My father owned a restaurant for most of my childhood and that was where my brothers and I learn to work hard, work together, and have fun.

At home my mom, aunt (immigrants from Greece) and I would spend half the day in the kitchen making breads from scratch, beautiful family style meals, and cookies/ pastries. So many memories were made in that sacred space, along with life lessons I still think of till this day.

One of my dreams as a mom was to recreate those memories with my kids. I always had a tiny garden out back we would play in and pick veggies and then make fun foods. Their favorite still to this day is zucchini bread. I was known at their school as ‘the zucchini bread mom’. We spent a lot of time in our kitchen together learning lessons, making memories, and sharing stories. Our kitchen has DEFINITELY been a sacred place for our kids. Now we share it with friends and the cycle continues!

We invite you to join us in our make-shift kitchen for some Tribe Life connection. You’ll learn the step by step process on how to make elderberry syrup, along with other immune boosting ideas for the winter months ahead. You’ll go home with a 16oz bottle of Elderberry you made yourself, and the step by step instructions on how to do it in the future.

While you’re there, if you need to stock up on any Bohemian Mama products you’ll receive a special Tribe Life discount for coming to the event.

Also, we encourage you to grab a glass of wine and stay awhile to connect with us! We miss seeing your faces and this is a great time for us to catch up or answer any of your questions.

Properties

Both the flower and the berries are incredible herbs for preventing and addressing upper respiratory infections like colds and especially the flu. A clinical trial in Norway around 2002, validated this in a double-blind study for type A and B flu victims. Researchers gave 60 patients 15ml of elderberry syrup or a placebo four times per day. On average, those receiving the elderberry syrup reported that their symptoms were relieved in 48 hours! Tamiflu normally cures the flu in 4.5 to 5 days. It took victims on placebos, 6 days to cure the flu. This is a wonderful example that , despite the many advances of modern science, herbs continue to offer us powerful medicinal tools without any adverse side effects.

Antioxidant

Part of the fascination over elderberries comes from their high antioxidant levels. The USDA compiles a database on the antioxidants in food and lists elderberries as the highest to blueberries. Blueberries, known for its antioxidant fruit, have a total (Oxygen Radical Absorbance Capacity) ORAC value of about 4,700. The total ORAC value of elderberries is 14,700 — Elderberries are also very high in Vitamins A and extremely high in Vitamin C and B!

Take at
early warning signs

It works best when you start taking it at the very onset of symptoms. You know that feeling, maybe it starts with an itchy throat or a sudden onset of fatigue with a bit of chills - those early warning signs you are about to come down with something. For years I have used this recipe as my go to remedy for avoiding a cold or flu.

Harvesting

We had the opportunity to harvest elderberries locally this year at a customer/friends house. This processes was so meaningful to me because it demonstrates the meaning of tribe living. Where the men would go out for the day and hunt and the women would gather as a community to forage. They would know what was in season at the time and as a community would gather to work along side each other all day and share life. This was how they would know what was going on in each others lives and what each family needed in the community. This is how the younger women would glean wisdom from the older generation. They depended on each other and were involved in each others lives. I hunger for these types of real relationships in my life where we are community minded and look out for each other. **You can also buy them online at Mountain rose herb, Star west botanical or frontier for the dehydrated organic berries**.

Cleaning and Freezing Berries

You have 24 hours to use or freeze berries before they start to mold
To destem, throw them into the freezer overnight and then use a fork to help them fall right off the stem.
When ready to use, rinse in ACV and water.

Dehydrated 1:3-6 berry to water
Fresh 1:1-3

Add your ginger root

Pungent (A warming and spicy herb. They are used to awaken the senses and get things moving) : Ginger is referred to as the 'universal medicine.’ It has been used for centuries and is still one of the most popular herbs of our times. It has been widely studied by scientist with positive result for a variety of issues, making it one of the more accepted herbs in Western Medicine Ginger especially affects the respiratory system, digestive system, and circular\tory system. It is a powerful anti-inflammatory shown to decrease pain in those with chronic inflammatory pain such as arthritis.

Add Cloves

Pungent herb: This hot and spicy herb kills bacteria, are high in Antioxidant, anti-inflammatory, antiseptic and antimicrobial

Add Ceylon Cinnamon

Cinnamon is so often enjoyed in pastries that it might be hard to believe this spice does more than Taste good in desserts. Cinnamon may be one of the best herbs for improving many common chronic illnesses. It powerfully support metabolic function, making it an important herb to use alongside diet, exercise, and stress reduction to address the growing epidemic of insulin resistance and type 2 diabetes. What you buy at the store unfortunately is not real cinnamon. You want to be looking for Ceylon or Cassia

Add Chinese Star Anise

stop and smell (like licorice) Pungent: spicy herb helps boost immune system etc.. Warm and spicy, anise is great relieving dry painful spasmodic coughs with phlegm that is difficult to release. Spasmodic barking-like coughs also find relief with Anise. Proven effective at killing flu. Used in Tamiflu. Also antibacterial, antimicrobial, antioxidant

Not all water is equal

by Hollie Stefaniak (to be added)

Once syrup is at a boil turn to simmer start timer for 30mins dehydrated berries need added water and needs 15 mins longer FYI)

Alternative Ingredients

**may be used as a mouthwash in treatment of gingivitis ** NOTE: Do not use internally long term as it may cause digestive upset. People with autoimmune conditions should not use echinacea internally as it is an immune system booster and may lead to a flare up.

Alternative Ingredients

(Rose hip are the fruits of the rose, which ripen to a deep red color in the late summer and fall)

Hollie Stefaniak RN, CRRN

Nurse of 16 years a matrice / certified doula and passionate about educating and sharing health knowledge.

Active Lifestyle
Just Keep moving
1 hour will increase your immune system.
note: when you stop moving your body start declining (retirement)
do what you love and it won't be a chore

Hydration

Body is 60% water Filtered water (reverse osmosis, distilled water, sprint water, berkey filter, carbon filter)
Adding minerals to your water (himalaya, sea salt, trace minerals)
Minerals are need to bind with water
hydrates each cell so it can do its job!
Ways to stay hydrated.
Eat Fruit // reminder apps // infuse fruit into water // get a water bottle you like (straw) // avoid sugary drinks (lower immune system) especially in the flu season. dehydration signs (chapped lips)

SLEEP

Your Immune system consist of all of your organs.
Sleep repairs organs at night
Sleep allows your body to do its job for your brain to function properly.
Your body needs time to detox.
Try to get 8 hours of sleep; you want to get to a REM deep Sleep
Stop eating 2-3 hours before sleep
2-3 hours before sleep avoid devices - maybe blue light glasses (NASA)
Don’t sleep with electronics by your head wi-fi destroy your DNA at a cellular level prevent regeneration
Turn off lights at night ; Lights can wake you up. (remember that taking naps will not catch you up on sleep)
Things that can help you to sleep: melatonin or chamomile tea will help calm / diffuse lavender / keep notebook and pen beside bed to write down thoughts.

WIM HOF Method

“The Iceman” Wim Hof has not only helped advance scientific understanding . Shown scientifically, that the autonomous nervous system related to the innate immune response, can be willfully influenced, something that was previously unknown to science SCIENTIFIC PROOF
Over the years, scientists have subjected Wim Hof (and even some of his students) to various experiments, with the goal of unraveling the secret behind his method. A 2014 study injecting Wim Hof Method practitioners with an endotoxin, showed they were able to control their sympathetic nervous system and immune response.
This could mean that the Wim Hof Method is an effective tool to battle symptoms of various autoimmune diseases. While a 2018 study showed that the method activated regions in the brain responsible for pain suppression, which could lead to a potential role for the Wim Hof Method as an painkiller.

Grounding

Grounding is to be done barefoot (wearing shoes prevents a barrier) electrical conductivity exists within the matrix that functions as an immune system defense, similar to antioxidants.
Through grounding the natural defenses of the body can be restored.
The ground produces negative ions and electronics produce positive ions. Negative is better for your body.
You can remove any charged state by grounding the earth literally supplies you with electrons to neutralize your charge
(..exp himalayan salt lamp will take the positive ions out of the air.)
Grounding can happen on grass, cement or rocks
30-45 mins a day
you can ground in with a grounding blanket.

High Antioxidant Foods

Blueberries
Green tea
Garlic
Lemons
Limes
Oranges
Spinach
Turmeric
Kiwi
Papaya ….

All citrus fruit are high in antioxidants

Vitamin C Increases white blood cell vital for a healthy immune system.

Immune Boosting Foods

VEGETABLES: Spinach / Bell Peppers / Broccoli / Carrots / Brussel Sprouts / Kale
FRUITS: Watermelon / Oranges / Berries / Grapefruit / Pineapple / Apple
SEAFOOD: Salmon / Oysters / Shrimps / Sardines / Crabs / Mussels
HERBS & SPICES: Garlic / Ginger / Turmeric / Cayenne Pepper / Onion / Cinnamon
SEEDS & NUTS: Pistachios / Sunflower Seed / Walnuts / Chia Seed / Almonds / Sesame Seed
OTHER: Mushrooms / Acai Berry / Wheat Germ / Tea / Yogurt / Honey

Vitamins & Minerals

Vit C: Ascorbic acid: sodium ascorbate Essential nutrient : *has antioxidant properties:
Oxidation occurs naturally in the body. Normal day to day metabolism of cellular activities. (immune function) Too many oxidized molecules causes oxidative stress a key driver of many chronic diseases.
Vit C can donate electrons to oxidize molecules to deoxidize them. = antioxidants.
There needs to be a balance between free radicals and antioxidants for proper physiologic function. if there is an imbalance it causes oxidative stress.
Free radicals adversely alter lipids, proteins and DNA and trigger human diseases.
Antioxidants is a molecule stable enough to dontae an electron to a rampaging free radical and neutralize it. thus reducing it capacity to damage.
Antioxidants are vit E, Vit C, B carotene. the body cannot synthesis these you must supply the body with them.
2,000mg a day though supplements or 5 kiwis find your dose with loose stool Vit C donates an electron.
Why this is important? Because every cell in the body needs electrons.
When every sell has strong electron activity it can function at its highest capability.
Vit c protects the cells from damage. Smoking takes all the vit c from your body.
VIT D Is a hormone support nervous system lung function brain function helps with the absorption of nutrients and vitamins 4,000 IU recommended by Dr. Rhonda Patrick.
Minerals: increase nutrient absorption detoxification and encourages cells to release waste products. Fulvic acid (SHilajit) Himalayan mountains.

Echinacea

Echinacea cleanses the body promotes the defense system against disease.
Keeps mind body and spirit in balance
Stimulates immune function
Increases white blood cells
Purifies your blood
Reduces infection
Take at first signs of cold! note: don't take if you have leukemia

5 Stages Of Fasting

**12 hours** Some of this fat is used by the liver to produce ketone bodies. Ketone bodies, or ketones, serve as an alternative energy source for the cells of your heart, skeletal muscle, and brain, when glucose isn’t readily available. Did you know that your brain uses up some 60% of your glucose when your body is in the resting state? When you are fasting, ketone bodies generated by your liver partly replace glucose as fuel for your brain as well as other organs. This ketone usage by your brain is one of the reasons that fasting is often claimed to promote mental clarity and positive mood – ketones produce less inflammatory products as they are being metabolized than does glucose, and they can even kick-start production of the brain growth factor BDNF! Ketones have also been shown to reduce cellular damage and cell death in neurons and can also reduce inflammation in other cell types.
**18 hours** You can now begin to measure blood ketone levels above your baseline values. Under normal conditions, the concentration of ketones in your plasma ranges between 0.05 and 0.1 mM. When you fast or restrict the carbohydrates in your diet, this concentration can reach 5-7 mM. As their level in your bloodstream rises, ketones can act as signaling molecules, similar to hormones, to tell your body to ramp up stress-busting pathways that reduce inflammation and repair damaged DNA for example.
**24 hours** Autophagy is an important process for cellular and tissue rejuvenation – it removes damaged cellular components including misfolded proteins. When your cells can’t or don’t initiate autophagy, bad things happen, including neurodegenerative diseases, which seem to come about as a result of the reduced autophagy that occurs during aging. Fasting activates the AMPK signaling pathway and inhibits mTOR activity, which in turn activates autophagy. This only begins to happen, however, when you substantially deplete your glucose stores and your insulin levels begin to drop. In mice deprive

**48 hours** Part of the reason for this is that ketone bodies produced during fasting promote growth hormone secretion, for example in the brain. Ghrelin, the hunger hormone, also promotes growth hormone secretion. Growth hormone helps preserve lean muscle mass and reduces fat tissue accumulation, particularly as we age. It also appears to play a role in mammalian longevity and can promote wound healing and cardiovascular health.
**54 hours** Lowering your insulin levels has a range of health benefits both short term and long term. Lowered insulin levels put a brake on the insulin and mTOR signaling pathways, activating autophagy. Lowered insulin levels can reduce inflammation, make you more insulin sensitive (and/or less insulin resistant, which is especially a good thing if you have a high risk of developing diabetes) and protect you from chronic diseases of aging including cancer.
**72 hours** Prolonged fasting reduces circulating IGF-1 levels and PKA activity in various cell populations. IGF-1, or insulin-like growth factor 1, looks a lot like insulin and has growth-promoting effects on almost every cell in the body. IGF-1 activates signaling pathways including the PI3K-Akt pathway that promotes cell survival and growth. PKA can also activate the mTOR pathway (and, of interest, too much caffeine during a fast may promote activation of PKA). You might see where this is leading – pressing the brakes on IGF-1 and PKA through nutrient restriction and fasting can turn down cellular survival pathways and lead to breakdown and recycling of old cells and proteins. Studies in mice have shown that prolonged fasting (greater than 48 hours), by reducing IGF-1 and PKA, leads to stress resistance, self-renewal and regeneration of hematopoietic or blood cell stem cells. Through this same mechanism, prolonged fasting for 72 hours has been shown to preserve healthy white blood cell or lymphocyte counts in patients undergoing chemotherapy.

MITOCHONDRIA

Powerhouse of the cells and the key regulator of the immune system.
Creates energy or drives your immune system
Support your Mitochondria: No refined sugars stay away from foods that cause inflammation (processed foods) Carbs Poor Quality Fats
Good Fats: Grass Fed butter Coconut oil MCT oil avocado oil Ghee Organic Pasture raised eggs
Feed your Mitochondria: COQ10, B vit, magnesium, Resveratrol and turmeric.

MITOCHONDRIA

Active lifestyle: regular active lifestyle improves mitochondrial function.
Hydration mitochondria works best when cell is hydrated
Sleep reducing stress and getting quality sleep increases mitochondria health persistent stress leads to increased inflammation and reduced immune function less than 7 hours of sleep can reduce the mitochondria DNA in the blood. which can lead to cancers and parkinson

MITOCHONDRIA

Fasting / Caloric restrictions improves mitochondrial función.
Better Health and increased in longevity
Fasting reduces the by products of oxidative stress and oxygen efficiency.

Laughter boosts the immune system
Laughter really is the best medicine
Studies have shown that even a “fake” laughing can elevate your mood.

Have to wait until 110 degree before you add the Honey

One teaspoon of raw unfiltered honey only has 4-5 grams of sugars in it.
With the suspended pollen (the reason for not filtering), you are acquiring proteins, enzymes that inhibit bacteria, genetic markers for local allergens which reduce environmental allergies, improving endurance and vitality, extending longevity, aiding recovery from chronic illness, regulating the intestines, production of new blood cells and preventing infectious diseases such as the cold and flu (it has antibiotic type properties) amazing cough suppressant helps with allergies etc..
The honey makes the juice into a syrup. The honey is added at the end of the process and not during the cooking process because honey keeps its antiviral and antibacterial properties at a certain temperature. As long as you do not boil the honey, but instead add it to the already cooked product, you will not destroy the good viral fighting properties that you are trying to use in your syrup.
Also always make sure that your honey is raw and unfiltered, as that is the best kind of honey with healing benefits. equal part honey to equal part juice it will last up to a year; adding alcohol will stay longer our recipe will last 6 months. keep in refrigerator

Amber Bottle

(Why Amber?) light can damage nutrients, so the amber bottle keeps the lights out.

Take the 16oz amber bottle and ladle syrup in and fill up.
Close lid remove gloves wipe down add sicker write info.

Tribe life Pop-Up _ Elderberry Workshop 2020

The Bohemian Mama LLC