The document provides information on natural remedies and prevention methods for cold and flu season. It discusses tried and true prevention methods like handwashing, covering coughs and sneezes, and staying hydrated. It also explores some less common remedies like using apple cider vinegar, eucalyptus oil, oregano oil, and thieves oil to treat cold symptoms. Home remedies discussed include recipes for hot toddy, echinacea tincture, and homemade cough syrup. The document aims to educate readers on boosting immunity and treating winter illnesses with natural remedies.

1. 1
NOVEMBER / DECEMBER 2016 • VOL. 4 // WINTER WELLNESS ISSUE
OIL & VINEGAR...
FOR A COLD?
SOME UNCOMMON
COLD REMEDIES

2. 2
Hello and welcome!
Sneezing, wheezing, sniffling, coughing. Cold season in the United
States begins around early September—the same time we start to
spend more time indoors, sharing germs with other people. The rate
of colds reported increases slowly for a few weeks and remains high
until April, when it typically goes down. There are things you can
do to manage your risk and we explore them in this issue of That’s
Forkin’ Amazing!
In our feature story on page 4, we revisit the simplest, time-tested
methods for warding off ailments during flu and cold season. As a
bonus, we’re suggesting a few other habits to take up—or drop—for
super immunity.
Flip to a related story on page 6 to dive into nature’s immune
boosters: herbs, oils, and supplements that help you avoid sickness
and, when all else fails, help speed up recovery if you become sick.
Home remedies may be the best tools for recovery from ailments
as they’re made of pure, all-natural ingredients. “Fork it Over” on
page 10 features recipes for echinacea tincture, homemade cough
syrup, and even a hot toddy recipe to help you fend off and treat
winter bugs!
Visit page 8 to read answers to your questions on natural remedies
for the flu, safe ways to reduce fever, and how to deal with those
chills you just can’t shake. We won’t leave you out in the cold!
May all your forks in the road be healthy,
Sheree Clark
THAT’S Forkin’ AMAZING!
FROM THE PUBLISHER

3. 3
THAT’S FORKIN’ AMAZING!
NOVEMBER / DECEMBER 2016
PUBLISHER
Sheree Clark
EDITOR
Jess Lundquist
CREATIVE
Cooper Smith & Co.
www.coopersmithco.com
That’s Forkin’ Amazing! is published by
Fork in the Road, Des Moines, Iowa
info@fork-road.com // (515) 249-2992
Please remember your health is your own responsibility. Nothing
contained in this publication is to be construed as medical advice.
This information is not meant to replace the guidance offered by your
health practitioner.
Feel free to share our content in your ezine or website!
We’re happy to spread the love as long as you include the following
with our information you’re sharing:
Sheree Clark is a leader in holistic living. Her monthly ezine,
That’s Forkin’ Amazing!, is part of her health and nutrition counseling
business. She also hosts a weekly television show, Fork in the Road
with Sheree Clark. Learn more at www.fork-road.com.
© Fork in the Road and Sheree Clark, 2016
IN THIS ISSUE
SOME UNCOMMON
COLD REMEDIES
OIL & VINEGAR
...FOR A COLD?
SPEED BUMPS:
QUESTIONS & ANSWERS
FORK IT OVER:
WINTER HOME REMEDIES
FORK IN THE ROAD
SEASON ONE DVDS ON SALE!
4
6
8
10
12

4. 4
unCOMMON COLD
remedies
Colds are the most common
illness to strike any part of the
body. In fact, it is estimated
that the average person has at
least 50 colds during a lifetime.
Anyone can catch a cold,
although children get them more
frequently than adolescents and
adults. Repeated exposure to
cold-causing viruses actually
creates partial immunity.
Cold season in the USA begins
in early autumn and goes
through early spring. While it
is not true that getting wet or
standing in a draft causes a cold
(you have to come in contact
with the cold virus to actually
catch a cold), certain conditions
can lead to susceptibility. These
include:
• Poor nutrition
• Fatigue
• Emotional stress
• Inadequate sleep
• Being in a crowded space
Old school prevention
really works
Prevention focuses on strengthening
the immune system by eating a diet
high in fresh fruits and vegetables
and low in sugar, keeping the body
well-hydrated and managing stress
and anxiety. “Old school” tips,
though they may be basic, are often
the most effective way to keep a
healthy immune system.
Wash your hands. Like the sign
in the bathroom says, you can help
stop the spread of germs! One of
the simplest and easiest ways to
stay healthy is to keep clean. Lather
hands with conventional soap and
warm or cold water thoroughly for
at least 20 seconds, scrubbing
the backs and palms of the hands
as well as between the fingers
underneath the fingernails. Both
the soap and the friction will help
lift those disease-causing microbes
from the skin—then, rinse hands
with clean water to wash them away.
Bacteria are transferred more easily
to and from wet hands, so use a
clean towel or automatic dryer to
dry them off.
SUDS UP Antibacterial soaps
are not superior to plain soap
and water for killing germs and
preventing illness, according to the
U.S. Food and Drug Administration.
In addition to antibacterial
ingredients being potentially unsafe,
the overuse of antibacterial soaps
might actually help create drug-
resistant mutant germs.

5. 5
Cover your mouth. Coughs and
sneezes produce little gas clouds
that allow their germ-filled droplets
to travel surprisingly long distances.
If you have a tissue or hanky, use
that to contain the cough or sneeze.
If neither of those is available, the
best thing to do is to direct your
cough or sneeze into your upper
sleeve or into the crease of your
elbow.
Keep hands away from the face.
Your mouth, nose, ears and eyes
all provide direct access to your
immune system, so keeping them
germ-free should be top priority.
Still, a big part of the problem
for many is the unconscious face
touching: so what can you do to
stop? If you notice you tend to
touch your face during certain
activities or moments of the day (for
example, if you rest your face on
your hand while reading or browsing
the Internet), be conscious about
that habit and make it a point to
reverse it.
Drink plenty of water. Water
flushes the system of toxins,
carries nutrients to the body’s cells,
and provides an essential moist
environment for our ear, nose, and
throat tissues. But how much water
should you actually be consuming
daily for good health? The answer
to this question is a little tricky
and depends on a variety of factors
including the strength of your
immune system, how active you are,
and where you live. In general, at
least aim for half your body weight
in ounces of water per day.
Eat fruits and vegetables.
Consume green and orange
vegetables especially, since they
contain beta carotene, a super
friend to the immune system.
Garlic, citrus fruits and dark, leafy
greens are also huge immune
boosters—eat these raw when
possible to allow for maximum
nutrient intake.
Get moving. Simply taking a
30-minute walk several times a
week appears to do wonders for
immune health. Physical activity
may help flush bacteria out of the
lungs and airways, which could in
turn reduce your chance of getting
a cold, flu or other illness.
GERMS A-LURKING
Think about everything you
touch in a day: door handles,
toilet levers, countertops,
computer mice, microwave
handles, your phone and
a myriad of other germ
conduits. Rhinoviruses can
live on surfaces for up to
48 hours.
A DOSE OF
MAGNESIUM A
DAY... Daily doses of
magnesium may provide
protection from viral
infection. Magnesium citrate
powder, mixed with hot or
cold water, seems to be the
most effective use of the
mineral.
LOSE THE BOOZE
Alcohol interferes with sleep
quality, and you’re more
likely to get sick when you’re
sleep deprived.

6. 6
No, we’re not talking about
eating more salads—although
additional fresh produce will
certainly do you no harm—
apple cider vinegar and
certain essential oils can
all be beneficial for
prevention and treatment
of winter illnesses.
Apple cider vinegar (ACV)
The potassium in apple cider
vinegar helps to break up
mucus and clean the lymph
nodes throughout the body,
aiding detoxification and
encouraging better circulation.
Keeping the lymphatic system
healthy allows for the expulsion
of toxins, and your immune
system response picks up the
pace. Drink a tablespoon in
water at the first sign of illness
and repeat each hour until
symptoms disappear. This
alkalizes the body and helps kill
viruses and bacteria.
Eucalyptus oil Working as
an expectorant, this oil helps
cleanse the body of toxins
and harmful microorganisms
that can make you feel sick.
Eucalyptus is highly useful
in cases of blocked airways,
stuffed nose and chest
congestion. For overnight
healing, place several drops
of the essential oil into your
diffuser before going to sleep.
To address acute conditions,
make a steam bath by pouring
a cup of boiling water into a
bowl and adding 10 drops of
eucalyptus oil. Place a towel
over your head and inhale the
resulting steam for five to
Know when to go...see the doc!
Most colds last seven to 10 days.
Many people start feeling better
within four or five days. Occasionally,
a cold will lead to a secondary
bacterial infection that causes
bronchitis, strep throat, sinus
infection, pneumonia or a middle
ear infection. As soon as you see
symptoms of any of the above, do
not hesitate to consult your doctor—
these types of infections may require
focused attention, and ignoring them
could have severe repercussions on
your health.
Treat
a cold
with...
Oil and
Vinegar?

7. 7
Need more?
Here’s a “Silver Bullet!”
Colloidal silver is a liquid
supplement that contains pure
silver particles suspended in
water and is thought to be highly
effective for supporting the body’s
immune system. Some experts call
it a natural antibiotic and infection
preventer. Used as a nasal spray,
colloidal silver helps control sinus
infections, and as a throat spray
can be effective for treating a sore
throat. Drops may be used for ear
infections. Rubbed into the hands,
it helps ward off germs that lurk
on various surfaces. Some experts
suggest limiting the amount of
colloidal silver you ingest to no
more than one teaspoon per day.
Excessive daily consumption over
an extended period of time can
lead to a blue-gray staining of the
skin known as argyria.
10 minutes. Exercise care
when using topically or
internally. Eucalyptus oil is
usually safe to apply to adult
skin, but don’t put the oil,
salve or chest rub on the face
of a child under age two.
Oregano oil Feeling stuffy?
Adding a couple drops of
oregano oil to a diffuser or
vaporizer could bring you some
relief. Oregano oil is available
as a bottled liquid extract and
in capsule and tablet form.
To take internally, dilute the
oregano oil with olive oil at a
1:1 ratio. Using a sterilized
dropper, squeeze one to two
drops of the diluted oil under
the tongue and hold it there
for a few minutes; then flush
with water. You can also gargle
water infused with a few
drops of oregano oil for a few
minutes and then swallow. Take
500 mg, four times a day, to
achieve antimicrobial benefits.
Do not combine oregano oil
and prescription drugs without
consulting with your doctor first.
Thieves® oil A proprietary
blend made by Young Living,
it contains clove, cinnamon,
lemon, eucalyptus and
rosemary. Other oil companies
have comparable blends.
Thieves can be used topically
and internally: rub it on the
bottoms of your feet, dilute with
a carrier oil to massage on your
chest or back, gargle it, diffuse
it, or combine with aloe vera
and a little water to make a
hand sanitizer.

8. 88
Stumped about an ingredient or recipe? Got a health query?
Here’s your chance to ask Sheree your most compelling questions!
Please remember that your health is your own responsibility. Nothing here is to be construed as medical advice.
This information is not meant to replace the guidance offered by your health practitioner.
QUESTION:
I am freezing! I swear I have the chills from fall
through spring. Help!?
AChills may occur for a number of reasons, including age: newborns and
elders are less tolerant of cold temperatures. Cold intolerance may also be
a sign of anemia, hypothyroidism, diabetes and even the common cold.
There are dietary changes you can make to help manage chills and
temperature intolerance:
• Limit alcohol and caffeine intake. These increase temperature
intolerance.
• Drink warm teas, especially ginger and chamomile.
• Take a daily B-complex supplement. People who are deficient in
B-vitamins are often sensitive to cold temperatures.
QUESTION:
Got any natural ways to soothe a sore throat?
A Research shows that fresh garlic juice has antimicrobial
properties that fight pain-causing bacteria. Gargle twice daily
with a solution of six or seven pressed garlic cloves (use a
garlic press) mixed into a glass of warm water. The warm liquid
soothes inflamed tissue. Do this for three consecutive days.

9. 9
QUESTION:
Is there anything natural that is helpful for flu symptoms?
A Boneset is considered to be among the best remedies for the flu. It helps
reduce fever by promoting sweating, it reduces aches and pains, and it
relieves congestion. Boneset also stimulates the immune system, which
promotes destruction of the influenza virus. Usually taken as a tea, the herb
has a slightly bitter taste. To improve the flavor you can add lemon and
honey to the infusion or stir in a little fruit juice. Drink one cup every two
hours—up to six cups daily—for two days. Boneset does not generally cause
serious side effects, but large amounts can cause nausea or diarrhea.
QUESTION:
Are there safe ways to reduce a fever?
A Try sipping linden flower tea. This remedy works in two
ways: It stimulates the hypothalamus to better control
your body temperature, and it dilates blood vessels,
which will help you to sweat naturally. To make the tea:
steep one tablespoon of dried herb in a covered cup of
hot water for 15 minutes. Strain out the spent herb, then
sip. Drink up to three to four cups a day.

10. 10
IT OVER
Do you have a fun, fabulous, original recipe you’d be willing to share? If so, please send your favorites to
info@fork-road.com. Preference will be given to vegetarian, low-glycemic, wheat- and dairy-free concoctions.
HOT TODDY
Whiskey, in moderation, can actually be a
decongestant: the alcohol dilates the blood
vessels, making it easier for your mucus
membranes to deal with the infection.
Combined with the warm steam emanating
from the drink, you have the perfect concoction
for helping to clear up your cold symptoms.
And don’t forget that one of the main ways
your body is able to fight off a cold is by
getting enough sleep—one of these before bed
will help you catch those Zzzzzs.
Yield: 1 serving
INGREDIENTS
1/4 cup boiling water
1 1/2 ounces bourbon whiskey or brandy
1 teaspoon honey
1 slice lemon
1 cinnamon stick
pinch ground nutmeg
Pour the honey, boiling water and whiskey into
a mug. Spice it with the cloves and cinnamon
and add the slice of lemon. After you pour the
drink, drape yourself in a towel that covers your
head and the hot beverage and inhale deeply.
The evaporating alcohol in the steam will also
ease chest congestion. Sprinkle with a pinch of
nutmeg before serving.
People often
turn to home
remedies for their
ailments because
natural treatments are
made with pure ingredients like
herbs, fruits and vegetables.
Home remedies do not use harsh
chemicals, are inexpensive, and
typically do not produce any
side effects. Natural remedies
are usually effective for treating
minor infections, and at the same
time, they strengthen the body’s
immune system to better fend off
other ailments.
WINTER HOME
REMEDIES

11. 11
HOMEMADE COUGH SYRUP
Honey helps sooth and coat irritated
membranes, while ginger works as an
expectorant, helping to loosen and expel
mucus from the lungs. Pepper is excellent
for coughs as it helps chest congestion and
mucus. Thyme possesses anti-microbial
properties; it also helps to open up the airways.
INGREDIENTS
1/2 cup raw honey
3 tablespoons purified hot water
1 tablespoon fresh lemon juice
1 1/2 teaspoons ginger powder
1 1/2 teaspoons freshly ground black pepper
1 1/2 teaspoons ground thyme
Combine honey and hot (but not boiling)
water. Whisk in the other ingredients until
smooth. Will keep for up three weeks in a
sealed glass jar. Take by the spoonful
as needed.
ECHINACEA TINCTURE
A tincture is essentially an extract. Alcohol
tinctures are the most common type and the
easiest to make, though vinegar or glycerin will
also work. Echinacea tincture is a powerful
immune stimulator.
Yield: 16 ounces
INGREDIENTS
1 pint food grade alcohol like vodka or
rum—at least 80 proof*
1/2 cup dried Echinacea leaf
*Or use apple cider vinegar to make a vinegar tincture.
1. Fill one pint-sized clean glass jar (with a lid)
half full with dried Echinacea leaf. Don’t pack it
down.
2. Pour enough boiling water (a few
tablespoons) to slightly dampen all of the
dried herb.
3. Fill the rest of the jar with alcohol and stir
with a clean spoon.
4. Put the lid on the jar. Store the jar in a cool/
dry place, shaking daily, for six weeks (you may
let it sit for up to six months).
5. Strain through a nut milk bag or
cheesecloth and discard the spent herbs
or add them to your compost. Transfer
the tincture into dark colored dropper
bottles or clean glass jars.
Caution
Those with autoimmune disease should
be careful in using echinacea and some
other herbs. If you suspect an autoimmune
condition, consult a physician for
guidance. Similarly, echinacea should
not be used by children or women who are
pregnant or nursing without first consulting
your doctor.

12. 12
SEASON ONE: NOW 50% OFF!
Get all 13 episodes for only
$29.95 $14.95
The TV show that will guide you on
a life-changing journey...
Fork In The Road
Hosted by the Midwest’s leader in holistic living,
Sheree Clark
Interest in holistic health has exploded in recent years,
and this educational and entertaining TV show takes
the mystery out of natural alternatives. In each episode,
Sheree helps you make decisions about your own forks in
the road. The 13 installment series covers a wide range
of topics that will inspire you in simple ways to live a
healthier lifestyle. Each episode includes natural delicious
recipes, everyday household tips and personal care
advice, plus we’ve included visits with food experts and
practitioners in all aspects of healthy living.
ORDER TODAY!
ORDER NOW!!
ONLY
$29.95 FOR
FIVE HOURS
OF VIEWING!
$14.95

13. Sheree Clark | Holistic Health and Nutrition Expert
(515) 249-2992 | sheree@fork-road.com | fork-road.com
“The world doesn’t care how many
times you fall down,
as long as it’s one fewer than the
number of times you get back up.”
~ Aaron Sorkin