By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

When the flu hit me hard this past week, I was reminded once again of how essential it is to have a well-stocked apothecary of natural remedies on hand. This year (beginning in December), I’ve been creating herbal concoctions in The Zen & Zest Zone—our very own sanctuary of healing wisdom and natural remedies. 

I’m so grateful that while battling the flu, I didn’t have to scramble for ingredients or spend hours in the kitchen. Instead, I could spend three whole days on the couch, sipping on medicinal teas, my elderberry oxymel, and restorative juices while my body healed.

I hope that by sharing the details of my flu battle, the natural remedies I used, and why having these tools ready-to-go and on hand is essential for anyone serious about taking control of their health.

If it’s a seasonal bug or you just want to boost your immune system against all of the viruses and crud out there, my experience can show you how a proactive, holistic approach can help you fight easily and recover quickly.

My Flu Experience

During dinner a week ago, we were eating edamame pasta, and I started noticing that I was congested and not feeling like myself.  I began wondering if it was the pasta.  I don’t always handle soy well.  But I love edamame pasta!  By the time we went to bed, I was completed congested.  I couldn’t close my mouth. I covered the pillow case in wash cloths and loaded up the bedside table with Kleenexes and a glass of water. I ended up getting 1 hour of sleep. Miserable!

I got up the next morning feeling like I had been hit by a truck. Exhausted, congested, and achy. My head was pounding, my throat was scratchy, and there was an unmistakable chill in the air—It was quite cold outside, but we do have a nice heater. I went into the kitchen and made my regular morning tea and sat on the couch.  I could NOT warm up, and I realized that I was going to have to do something with this congestion.

Having dealt with autoimmune conditions for 17+ years , I’ve learned that when your immune system is compromised, even a normal flu can knock you off your feet. Instead of panicking, I reached for the remedies I had created and taught in The Zen & Zest Zone. I knew that with the right natural support, I could help my body fight off the infection and bounce back stronger.

Why Being Stocked Up Matters

There’s an old saying: “Failing to prepare is preparing to fail.” When it comes to health, I’ve found this to be absolutely true. Over the years, I’ve built up a collection of herbal teas, dried herbs, powders, and tinctures that serve as my first line of defense against any viral or bacterial invader. This week, as the flu hit, I was not only prepared—I was empowered.

Imagine being able to spend three days in bed (or on the couch), focused solely on recovery, because you’ve already done the work. I was able to sit back and let my body heal. I had everything ready: from antimicrobial tinctures and tea blends to immune-boosting roll-ons. 

I even decided to use the specially formulated morning juice that combined the best of our liver flush cleanse drink with my signature flu shot drink. I know that the liver cleanse keeps my hormones, thyroid hormones and other hormones in balance and keeps my thyroid antibodies low, so I decided I would love my liver while throwing all of these antimicrobials in the mix.

My Daily Flu-Fighting Ritual

Every morning, I started my day with a ritual that I think really aided in my recovery. I needed something that would not only stimulate my system but also open up all my eliminatory pathways, so that my body could effectively rid itself of the pathogens and toxins the flu was using for attack.

I turned to my juicer and created what I now refer to as my “Morning Flu-Fighting Elixir.” This was a powerful blend made to support my liver, boost my immune system, and provide a surge of vitamins and antimicrobials.

I combined four cloves of garlic, two inches of fresh ginger, four lemons, and a pound of carrots. This potent mix was loaded with antimicrobial compounds from garlic, high levels of vitamin C from the lemons, and beta carotene from the carrots. Ginger added a warming, stimulating quality to the elixir that helped kick-start my metabolism and digestion right from the get-go.

As I sipped this energizing juice slowly over my morning, I felt a warming sensation that spread through my body, almost as if it were telling my immune system, “It’s time to wake up and fight back!”

I also went back to the rules we use in the liver cleanse.  During the cleanse, we want the digestive system to have a bit of a break, so the liver can focus on its jobs.  I decided to stick to blended meals and soups, so my energy wasn’t spent on digestion. No raw salads or foods that would take a lot of chewing or a lot of time to digest.  I wanted my liver and my immune system to be able to have all of the energy it needed to fight. 

Elderberry Oxymel and Immune Boosting Roll-On

While my morning juice set the tone for the day, I wasn’t alone in my battle against the flu. Throughout those three days, I kept my Elderberry oxymel and immune boosting roll-on close at hand. Elderberry oxymel combines the antiviral properties of elderberries with the soothing effects of apple cider vinegar. It supports the overall immune function.

I also relied on my specially formulated immune boosting roll-on, which contains a blend of essential oils known for their antimicrobial properties. A quick application on my lymph nodes and neck went to work right away.

Antimicrobials First, Nourishing Herbs Later

One of the most important lessons I’ve learned in my years of experimenting with natural remedies is that balance is key. While antimicrobial herbs are incredibly powerful and essential during the acute phase of an illness, they can also be harsh on the system if used for too long. This is why I follow a two-phase approach when dealing with a flu or similar infection.

For the first three days of my flu battle, I took a generous amount of antimicrobial herbs. These are the heavy hitters that go straight after the pathogens, and support the immune system.

Garlic, ginger, goldenseal, Oregon grape root, honey, a few of Dr Christopher’s formulas, and elderberry were my choices on the first 3 days. When something attacks your system hard and fast you have to attack back just aggressively. However, I was very mindful not to overdo it. Just as many pharmaceuticals come with a host of side effects when used long-term, potent natural antimicrobials can also overwhelm the body if not rotated or given a break.

After those critical first few days, once I could feel the worst of the flu receding, I switched to more nourishing herbs. This second phase was all about rebuilding my system. I focused on herbs that supported liver function, boosted my energy, and helped repair the cellular damage caused by both the infection and the earlier antimicrobials. It was a gradual transition healing, recovery, and rejuvenation.

We have to nourish the body in the process. It’s about fighting and recovering in a way that preserves your body’s integrity for long-term health.

Rest

I do NOT like to be still. Resting is one of the hardest things for me to do. I’ve always been full of energy, constantly juggling multiple projects and activities. But when the flu hit, I knew I had to change my mindset. I gave myself permission to do nothing more than rest—physically and, ideally, mentally.

For three whole days, I stayed on the couch. I minimized any physical activity, because I knew that every bit of energy needed to be directed toward healing. Activity is good for the body, BUT but when your body is fighting an infection, rest is one of the most powerful remedies you can use.

I cleared my calendar, and I made sure to keep my environment calm and my schedule free of obligations. And while I did manage to catch up on some reading and research (I couldn’t help myself—I was deep into learning more about herbal medicine), I also made a conscious effort to let my body and mind take a break. This physical rest allowed my immune system to work more effectively, and it helped prevent the exhaustion that can come with overexertion during illness.

The Zen & Zest Zone: Your Go-To Resource for Natural Healing

One of the reasons I’m so passionate about what I do is because I know firsthand how transformative natural remedies can be. When the flu struck this past week, I was so grateful for the years of studying the body and natural healing, researching herbs and body systems, experimenting with herbal remedies in the garden and kitchen, and community support that have gone into building The Zen & Zest Zone.

In our community, we share life strategies, recipes, and practical tools that empower you to take control of your health. From the recipes in our Food as Medicine cooking classes to herbal teas and remedies from our herbal workshops to movement with a purpose workshops and our emotional and mental health workshops, each month of The Zen & Zest Zone is designed around incorporating body, mind, and spirit though food, herbs, and activities for healing.

When you join our community, you’re not just signing up for a membership—you’re becoming part of a movement that values natural, holistic approaches to wellness. We cover everything blood sugar, immune boosting, inflammation to liver support, health for the eyes, heart health month, bone health, and long-term vitality. We believe that by taking a proactive stance, you can not only prevent illness but also optimize your overall health.

The Science Behind My Remedies

Let’s dig deeper into the science behind some of the ingredients that helped me fight off the flu. 

The Morning Juice 

Every day started with my flu-fighting juice, a blend that combines elements from our liver flush cleanse drink with my flu shot drink. The ingredients were chosen not just for their individual benefits, but for how they work synergistically to support the body’s natural defenses.

• Garlic has strong antimicrobial properties. It has been used for centuries to fight infections. It contains allicin, a compound that has been shown to inhibit the growth of various pathogens.
• Ginger is warming when we feel cold and not only stimulates digestion but also has strong anti-inflammatory and antioxidant properties. Ginger helps boost circulation, which is essential for delivering nutrients to cells.
• Lemons are high in vitamin C and are a natural immune booster. They also help alkalize the body and support liver detoxification.
• Carrots are rich in beta carotene which is are converted by the body into vitamin A. Vitamin A is necessary for maintaining the integrity of the immune system and the entire mucosal system, the lining of the respiratory tract and intestinal tract.

By blending these ingredients into a juice, I was able to create a drink that worked with my body’s natural defenses and healing response. This ensured that my liver was functioning optimally, my immune system was firing, and the pathogens had no place to hide.

Rotating Antimicrobials for Optimal Healing

One of the most important lessons is that even the most potent natural remedies need to be used wisely. Antimicrobial herbs are incredibly effective at knocking out pathogens, but if overused, they can also stress the body. This is why I strictly rotate them and limit their use to the first few days of an illness.

After three days of intensive antimicrobial support, I switched to more nourishing herbs to help rebuild and restore my system. This approach minimizes potential side effects and ensures that the body isn’t overwhelmed by any one type of remedy.

A Day in the Life During My Flu Battle

I’d like to share what a typical day looked like for me during those three days on the couch. It wasn’t glamorous—far from it—but it was incredibly effective.

Every morning began with my restorative juice. I would slowly sip this warming, vibrant blend while wrapped in a cozy blanket with a heating pad (I was really cold), watching the sunlight filter through the window. I still had my regular supplements and my breakfast smoothie. I decided I wanted blended meals, so my digestive tract wouldn’t have to work too hard, and my energy could be spent on fighting pathogens.

Throughout the day, I drank thyme and sage tea, and I alternated between resting, taking my anti-microbials, and using my immune boosting roll-on. 

In between rest periods, I spent some time catching up on some herbal summits and studying about herbs for the next Zen & Zest Zone workshop. Even though I was physically resting, I remained mentally engaged with the world of natural healing. I still allowed my body to recuperate while continuing to expand my knowledge.

The Impact of Natural Remedies on Long-Term Health

My flu battle was a stark reminder that natural remedies extend far beyond just short-term relief. The practices I follow are designed to support long-term health, enhance immune function, and even prevent chronic diseases. 

1. Strengthening the Immune System:
   Regular use of mineral-rich herbs, antioxidants, and nutrient-dense vegetable juices helps fortify the body’s natural defenses. Over time, this not only helps prevent infections but also minimizes the frequency and severity of illnesses.
2. Supporting Liver Function:
   The liver plays a key role in detoxification and hormone regulation. By keeping my liver cleansed and functioning optimally—through our seasonal 14 day liver flushes and a diet rich in detoxifying foods—I ensure that my immune system can operate at its best.
3. Balancing Blood Sugar:
   A stable blood sugar level is vital for overall health. The ingredients in my remedies and daily meals are chosen for their ability to prevent blood sugar spikes and support metabolic balance. This, in turn, reduces the risk of insulin resistance and chronic inflammation.
4. Reducing Inflammation:
   Chronic inflammation is at the root of many autoimmune and metabolic disorders. My natural remedies, which include potent antimicrobials and anti-inflammatory herbs, help keep inflammation in check. When inflammation is reduced, the body is better able to repair itself and ward off illness.
5. Nourishing the Body Holistically:
   The approach I take isn’t about targeting one symptom, it’s about nourishing the entire body. Every remedy, every herbal concoction, and every ingredient is part of a larger plan to support overall health.

How The Zen & Zest Zone Can Help You

If my experience this past week has taught me anything, it’s that being prepared with natural remedies is a necessity for anyone serious about taking control of their health. The Zen & Zest Zone is more than just a repository of recipes and remedies; it’s a community dedicated to empowering you to live your healthiest life naturally.

In The Zen & Zest Zone, you’ll have:

• Live, Online Workshops and Classes:
  Join our monthly Food As Medicine Cooking Classes, Herbal workshops, Movement with Purpose Classes, and Mental Health Workshops where we demonstrate how to make delicious, blood sugar friendly, whole food plant based meals, herbal remedies, workout together, and teach you how to be mindful and loving to YOU. We share the benefits and answer all your questions in real time.
• A Supportive Community:
  Connect with others who are on the same journey toward optimal health. Share experiences, get advice, and feel the support of a community that truly understands the challenges and triumphs of living with chronic conditions.
• Recipes, Recipes, Recipes:
  We share recipes for all of the cooking classes, and herbal workshops, shopping lists, and even bonus recipes every single month.

Embrace the Power of Natural Healing

Imagine a life where you’re not constantly chasing after the latest miracle cure, but instead, you have a reliable system of natural remedies that keep your body in peak condition. Picture yourself knowing exactly what to do when your immune system is under attack—whether it’s a seasonal flu or a flare-up of antibodies.

This is what we teach in The Zen & Zest Zone. By joining our community, you gain access to my 27+ years of education and experience, practical remedies, and ongoing support PLUS Jennifer Swank’s years of science and research! This empowers you to take charge of your health. You’ll learn to listen to your body, adapt your practices, and truly embrace the healing power of nature.

I know firsthand how transformative this approach can be. There were times during my flu when I felt completely overwhelmed and sat crying, because I felt so sick. Yet, because I had everything prepared—the right ingredients, the right remedies, and the knowledge of how to use them—I was able to remain calm and focus on recovery. I didn’t have to rush to the drug store or the health food store or rely on medications that would leave me feeling worse in the long run. I simply trusted in the natural process of healing.

Taking the Next Step: Join The Zen & Zest Zone

If you’re ready to experience the benefits of a holistic, natural approach to health, I invite you to join The Zen & Zest Zone. It’s a community where real people share real experiences, supported by evidence-based wisdom and practical, easy-to-follow steps.

My experience this past week was a vivid reminder that true healing comes from within, and it’s supported by a system of natural remedies, proper rest, and an empowered mindset. I’ve dedicated my life to uncovering these methods and sharing them with you through The Zen & Zest Zone.

Don’t wait until you’re overwhelmed by illness to take control of your health. Now is the time to invest in yourself, learn the secrets of natural healing, and build a foundation of wellness that will carry you through life’s challenges.

If you’re tired of feeling like your health is out of your control, if you’re ready to embrace a natural, holistic approach to wellness that truly works, I invite you to join me in The Zen & Zest Zone. Let’s build a future where you’re empowered to take charge of your health with confidence, clarity, and a deep understanding of how nature can support every facet of your life.

Join The Zen & Zest Zone Today and Start Your Journey to Natural Healing!

I can’t wait to welcome you into our community and see you thrive.