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
• Sodium lauryl sulfate in toothpaste/mouthwash
  

ESSENTIAL OILS 

• 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. 

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HERBAL

• Astragalus, birch, burdock, calendula, cayenne, chamomile, cloves, dandelion root, echinacea (if caught early), elderflowers, garlic, ginseng, lemon balm, licorice, myrrh, noni, parsley, St. John's wort, sumac, yarrow
• 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.
  

NATURAL

• 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.
  
• Flaxseed Oil: 1 Tablespoon (14 grams) a day; take in the morning.
• Canker Sores: Mix 1 teaspoon baking soda in a 1/2 cup warm water and use as a mouth rinse several times a day
• Eat a whole green pepper, raw (except seeds)
• Dab a pinch of instant coffee on canker sores
• For cold sores, soak a cotton swab with 100% pure vanilla and apply to cold sore for 1 minute 3-4 times daily
  

YOGA / MEDITATION 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

• Echinacea/ Goldenseal: 200 mg echinacea and 125 mg of goldenseal 4 times daily
  
• Iron: 100mg daily
• Lactobacillus acidophilus: 4 tablets 3 times daily
• Licorice (DGL): Chew 1-2 deglycyrrhizinated licorice (DGL) wafers (380 mg) 3-4 times daily between meals
• Lysine: 1,000 mg L-lysine 3 times daily (take on empty stomach, do not take with milk, discontinue when sores heal)
• Selenium: 600 mcg a day only during flare-ups (don't exceed 600 mcg daily; higher doses may be toxic)
  
• Vitamin A: 25,000 IU twice daily for 5 days (pregnant women should not exceed 5,000 IU daily)
• 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)
• Vitamin B6: No more than 50 mg/daily
• Vitamin C/ Flavonoids: 1,000 mg vitamin C and 500 mg flavonoids 3 times daily (reduce if it causes diarrhea)

  
HOMEOPATHIC

• Arsenicum Album 6c: 3-4 times daily until symptoms improve
• Borax 6c: 3-4 times daily until symptoms improve
  
• Mercurius Sol 6c: 3-4 times daily until symptoms improve
• Natrum Muriaticum 6c: 3-4 times daily until symptoms improve
  

MIND-BODY CONNECTION​​

• Can represent feelings of blame, or having a fear of expressing nasty/angry words out loud. 
  

FOOD MEDICINE 
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.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Blueberry-Pomegranate Smoothie (LC GF VT)

Sunrise Smoothie (LC GF VG VT)

Banana-Blueberry Smoothie (GF VT)

Cranberry-Blueberry Smoothie (GF VT)

Super Skin Smoothie (GF VT)

Blueberry Pineapple Smoothie (GF VT)

Mango-Blueberry Smoothie (GF VT)

MAINS

Adult Ramen (LC GF VG VT)

Basil Caesar Salmon (KT)

Chickpea Spinach Soup (LC GF VT)

Crumb-Topped Salmon (LC KT)

Garlic Soup (LC GF VG VT)

Oven-Fried Fish (LC KT)

Sesame Salmon (LC GF KT)

Vegetable Broth (LC GF VG VT)

Baked Salmon with Dill Sauce (LC GF KT)

Beef Bone Broth (LC GF)

Chickpea Wraps (LC VG VT)

Fish Fillets with Broccoli Stuffing (LC)

Ham & Collards Soup (LC GF)

Salmon with Mustard Sauce (LC GF KT)

Teriyaki Salmon (GF KT)

Balsamic Glazed Fish (LC GF KT)

Chicken Bone Broth (LC GF)

Crispy Potato-Crusted Fish (LC GF)

Fish with Garlic Sauce (LC KT)

Mung Beans and Rice (LC GF VG VT)

Salmon with Spinach Artichoke Sauce (GF KT)

Vegan White Chili (LC GF VG VT)

SIDES

Asparagus Au Gratin (LC KT VT)

Brussels Sprouts with Cashew Sauce (GF)

Collard Greens (LC GF)

Creamy Kale (LC GF KT VG VT)

Glazed Carrots (LC GF VG VT)

Molasses Beans (LC GF)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Squash Souffle (GF VT)

Asparagus with Hollandaise (LC GF VT KT)

Cannellini & Arugula Salad (LC GF VG VT)

Couscous Pilaf (VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Irish Potatoes (Colcannon) (LC GF VT)

Roasted Asparagus (LC GF VG VT KT)

Roasted Butternut Squash (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Creamy Bean Francais (VT)

Fried Cabbage (LC GF VG VT KT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Roasted Broccoli (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Spinach & Strawberry Salad (LC GF VG VT)