Week 1 - Winter Wellness

Episode 66

Food

   - Benefits of bone broth: Nutritional value and health benefits.

   - How to make bone broth from farm-raised animals: Step-by-step guide.

   - Different recipes: Chicken, beef, and vegetable bone broth.

   - Using bone broth in meals: Soups, stews, and casseroles.

   - Storing and preserving bone broth: Freezing

   - Incorporating bone broth into children’s diets.

   - Bone broth as a remedy for winter illnesses.

   - Health benefits of fermented foods: Probiotics and digestion.

   - Easy recipes: Sauerkraut or pickled vegetables.

   - Fermenting dairy: Making yogurt at home.

   - Fermented drinks: Kombucha.

   - Using fermented foods in everyday meals.

   - Encouraging kids to enjoy fermented foods.

    - Selecting cold-hardy vegetables 

    - Building and maintaining a cold frame or greenhouse.

    - Indoor gardening: Growing herbs and microgreens on windowsills.

    - Soil preparation for winter gardening.

    - Pest management in winter gardens.

    - Harvesting and using fresh winter greens in meals.

Illness

   - Honey, lemon, and ginger: Recipes for soothing teas.

   - Herbal gargles: Sage, salt water, and apple cider vinegar.

   - Steam inhalation with essential oils.

   - Restorative soups and broths for sore throats.

   - Creating a sore throat care kit.

   - Vitamin D: Sunlight exposure and food sources.

   - Incorporating vitamin D-rich foods into meals. Fatty fish, eggs, liver and mushrooms

   - Safe sun exposure practices in winter.

   - Addressing vitamin D deficiency naturally through diet and sunshine

   - Importance of vitamin D for overall health. Bone heatlh is the big one

   - Soothing, moisturizing, and healing.

   - Using salves for winter skin protection.

Whole Family

    - Wood stoves: Choosing, installing, and maintaining.

    - Solar heating options: Passive solar design and active solar systems.

    - Insulation tips: Keeping your home warm efficiently.

    - Safety tips for off-grid heating systems.

    - Reducing heating costs through sustainable practices.

    - Engaging the family in heating maintenance.

    - Indoor exercises: Yoga, pilates, and bodyweight workouts.

    - Outdoor activities: Snow skiing, hiking, but also normal sports

    - Warm-up exercises to prevent cold-related injuries.

    - Incorporating physical activity into daily chores.

    - Encouraging children to stay active during winter.

    - Solar water heaters: Types and installation.

    - Insulating water tanks and pipes.

    - Hot water bottle warmer.

    - Water-saving tips for off-grid households.

    - Family bath-time routines with limited hot water.

    - Benefits of mindfulness and meditation for stress reduction.

    - Simple meditation techniques for beginners.

    - Guided meditations and mindfulness apps.

    - Incorporating mindfulness into daily routines.

    - Family mindfulness activities: Breathing exercises and gratitude practices.

    - Creating a peaceful meditation space at home.

    - Encouraging children to practice mindfulness.

    - Herbal teas for better sleep: Chamomile, valerian, and lavender.

    - Essential oils: Aromatherapy for sleep improvement.

    - Sleep hygiene tips: Creating a bedtime routine.

    - Natural supplements: Melatonin and magnesium.

    - Reducing screen time before bed.

    - Teaching children healthy sleep habits.