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Canker/Cold Sores
Foods to Eat More Of: 
  • Fruits: Apples, apricots, berries, grapes, papayas, pears
  • Vegetables: Arugula, asparagus, broccoli, cabbage, carrots, collard greens,  kale, onions, romaine lettuce, squash, watercress
  • Fish (especially halibut, salmon, sardines & tuna)
  • Legumes/Beans (except chickpeas), nutritional yeast, sea herbs, sprouted beans, yogurt
  • Garlic

Foods to Avoid or Minimize: 
  • Whole grains, nuts, chocolate, carob, bacon, tomatoes, eggplants, peppers, mushrooms
  • Alcohol & caffeine

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Bergamot, blue cypress, galbanum, geranium, German & Roman chamomile, hyssop, laurel, lavender, lemon, tea tree, oregano, rosalina, sage (throat, bottom of feet, on location)
  • When you feel the tingling of a sore starting, try rubbing tea tree directly to area and it will sometimes prevent the sore from developing. 
​​
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Astragalus, birch, burdock, calendula, cayenne, chamomile, cloves, dandelion root, echinacea, elderflowers, garlic, ginseng, lemon balm, licorice, noni, parsley, St. John's wort, sumac, yarrow
  • Can be worsened by stress, try yoga & meditation
  • Zinc Lozenges: 1 lozenge every 2 hours for 3-4 days (do not exceed 150 mg zinc daily from all sources).
  • Daub with apple cider vinegar, cornstarch, alum powder or Goldenseal tincture.
  • Rinse with Epsom salt water.
  • Swish liquid echinacea in the mouth for 2-3 minutes, up to 3 times daily. 
  • Mix myrrh tincture with warm water and swish in mouth for 2-3 minutes, up to 3 times daily.
  • Melissa Cream: apply cream to sores 2-4 times daily (also called lemon balm); Can also make a tea out of lemon balm and apply liquid with cotton ball.
  • Flaxseed Oil: 1 Tablespoon (14 grams) a day; take in the morning.

Yoga Therapy:
  • Yoga For Anxiety and Stress (27 minutes - Yoga With Adriene)
  • Yoga for Anxiety (16 minutes - Yoga With Adriene) 
  • Relax & Restore Yoga (10 minutes - Sadie Nardini- BeFit Yoga)
  • Meditation for Anxiety (14 minutes - Yoga With Adriene)
  • Instant Stress & Anxiety Releasing Yoga Meditation (4 minutes - sadienardini)

Supplements & Homeopathic:
  • Lysine: 1,000 mg L-lysine 3 times daily (take on empty stomach, do not take with milk, discontinue when sores heal). 
  • Vitamin C/ Flavonoids: 1,000 mg vitamin C and 500 mg flavonoids 3 times daily (reduce if it causes diarrhea).
  • Vitamin A: 25,000 IU twice daily for 5 days (pregnant women should not exceed 5,000 IU daily).
  • Echinacea/ Goldenseal: 200 mg echinacea and 125 mg of goldenseal 4 times daily. 
  • Selenium: 600 mcg a day only during flare-ups (don't exceed 600 mcg daily; higher doses may be toxic).
  • Licorice (DGL): Chew 1-2 deglycyrrhizinated licorice (DGL) wafers (380 mg) 3-4 times daily between meals.
  • Vitamin B Complex: 1 pill each morning with food (look for B-50 complex with 50 mcg vitamin B12 and biotin; 400 mcg folic acid; and 50 mg of all other B vitamins).
  • Lactobacillus acidophilus: 4 tablets 3 times daily.
  • Natrum Muriaticum 6c: 3-4 times daily until symptoms improve.
  • Mercurius Sol 6c: 3-4 times daily until symptoms improve.
  • Arsenicum Album 6c: 3-4 times daily until symptoms improve. 
  • Borax 6c: 3-4 times daily until symptoms improve.
  • Iron: 100mg daily
  
Mind-Body Connection:​​
  • Can represent feelings of blame, or having a fear of expressing nasty/angry words out loud. 

Recipes - Food Medicine: 
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways.  Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Apple-Orange Smoothie (GF)
  • Banana-Blueberry Smoothie (GF)
  • Blueberry-Pomegranate Smoothie (GF)
  • Cranberry-Blueberry Smoothie (GF)
  • Mango-Blueberry Smoothie (GF)
  • Sunrise Smoothie (V, GF)
  • Super Skin Smoothie (GF)

Meals:
  • Adult Ramen (V, GF)
  • Baked Salmon with Dill Sauce (GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Fish Fillets with Broccoli Stuffing
  • Garlic Soup (V, GF)
  • Salmon with Mustard Sauce (GF)
  • White Chili (GF)


Sides & Salads:
  • Asparagus with Hollandaise (GF)
  • Caraway Brussels Sprouts (V, GF)
  • Irish Potatoes (Colcannon) - (GF)
  • Kale Salad with Sesame Dressing (V, GF)
  • Molasses Beans (GF)
  • Roasted Asparagus or Green Beans (V, GF)
  • Sesame Green Beans (V, GF)
  • Spinach & Strawberry Salad (V)
  • Steamed Edamame (V, GF)​
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