Workbook 2 | How to Choose the Best Herb for You

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How to Choose the Best Herb for YouAn Herbal Jumpstart Course

Workbook II

Text and photos by Rosalee de la Forêt.©2019 Rosalee de la Foret, LLC. All rights reserved.

No part of this publication may be reproduced in whole or in part, or stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission of the author.

The herbal and plant information in this Workbook is for educational purposes only. The information within the Workbook is not intended as a substitute for the advice provided by your physician or other medical professional. If you have or suspect that you have a serious health problem, promptly contact your health care provider. Always consult with a health care practitioner before using any herbal remedy or food, especially if pregnant, nursing, or have a medical condition.

Published by Rosalee de la Forêt, LLC, Carlton, WAFirst digital edition, April 2019. Published in the U.S.A.

Look for high quality herbs at your local apothecary or natural health foods store. Click here for a listing of local herb farmers and wildcrafters in the US & Canada. Mountain Rose Herbs offers high quality organic herbs. Click here to visit their online store.

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Table of Contents

Fill-in-the-Blank.....................................................4

Going Deeper..........................................................5

Introduction to Your Constitution.........................7

Quiz Set A: Determining Hot & Cold.......................9

Quiz Set B: Determining Damp & Dry...................10

Introduction to Plant Energetics..........................11

Warming or Hot Herbs..........................................12

Ginger Tea Recipe.................................................13

Cooling Or Cold Herbs..........................................14

Peppermint & Hibiscus Cooler Recipe..................15

Moistening or Damp Herbs...................................16

Marshmallow Cold Infusion.................................17

Drying Herbs.........................................................18

Dandelion Pesto....................................................19

Raspberry & Lady’s Mantle Infusion....................20

About Rosalee.......................................................21

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Herbal Energetics is based on the four qualities of , , , and .

True or False: When we say someone has a hot constitution we mean the temperature on the thermometer.

People with warm constitutions may…

tend to feel than others.have a voice and opinions to go along with it.tend to have a face or a flushed face.tongue’s might be bright .may prefer weather.

People with cold constitutions may…

tend to feel than others.have a voice.have a face, lips, or tongue.have energy levels.prefer weather.

People with damp constitutions may…

tend to more easily.have a nose more often.feel in their arms and legs.have a coating on their tongue.feel in their hair and skin.often prefer climates.

People with dry constitutions may…

have rough and skin.have a lot of thirst or throat, they might have a nose or dry mouth.feel in their hair and skin.not have any on their tongue.feel itchy on their and .prefer climates or really be bothered when the air is too .

How you feel changes through the .

Fill-in-the-Blank

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“Herbalists have to learn to think in .” Jim Mcdonald

Chilis are . (temperature)

Cucumbers are . (temperature)

The secret to knowing how an herb works often lies in its .

After completing the quizzes on pags 9 and 10, what is your constitution? How do you see this show up in your life?

Going Deeper

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Off the top of your head, how many plants can you describe as being hot, cold, damp, or dry solely based off their taste?

Your environment plays a critical role in how you feel. Name three environmental effects that impact you in a physical or emotional way. (location, time of day, season)

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Herbal Energetics Workbook I: What’s Your Constitution?

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I want you to be able to successfully use herbs for your health.

However, using herbs effectively is not as simple as memorizing a list of herbs. In order to get powerful results with herbs you’re going to have to learn to think like an herbalist and avoid Google-Herbalism.

What’s Google-Herbalism? That’s when you turn to search engines and ask, “What herb is good for eczema?”

You then sort through site after site of information, only to be more confused than when you started. For instance,

Site A gives you a list of the 10 Best Herbs for eczema. But now you are wondering which one should you use? All of them?

Site B tells you that you have to be a vegan in order to heal eczema.

Site C tells you you have to eat meat on a low carb diet in order to heal eczema.

Site D tells you that you might die if you try the top herb listed on Site A.

Site E tells you that they have the best herb for you, it’ll just cost you $297 a month for six months.

Argh!!!!

Here’s the thing. You are unique. I know this probably isn’t a huge revelation to you, but it is a radical idea in today’s health culture. Pharmaceutical companies want to sell us the ONE drug for depression. Diet gurus say that EVERYONE should follow their one diet. Even many natural health practitioners are keen on selling everyone on the same detox program.

However, all of these perspectives are missing a crucial concept that herbalism has known for thousands of years.

“It is better to know who has the disease rather than what disease a person has.” (School of Hippocrates)

In other words, in order to overcome health challenges we have to start with who YOU are, not what disease you may have.

In this two-part mini course I am going to walk you through the following: Part 1: Herbal Energetics: What is your Constitution?Part 2: Plant Energetics and the Art of Herbalism

By the end of this mini-course you’ll be able to move beyond Google-Herbalism and be on your way to using plants confidently and effectively. Let’s get started!

There are many unique and complex systems of herbalism in the world today. Some of the main ones being taught are Traditional Chinese Medicine, Ayurveda (from India) and many

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Introduction to Your Constitution

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different forms of Western Herbalism. Admittedly, all of these systems require years of study to fully comprehend. However, what I’ve done for you in this workbook is I’ve synthesized the most basic concepts from these systems so that you can have a foundational understanding of herbal energetics. Knowing this basic information will tremendously improve your ability to use herbs.

At the core of many of these systems is the idea that everything is made up of the four qualities: hot, cold, damp and dry.

Herbalists assess people using this understanding. Is someone more hot or cold? damp or dry?

From there, they use herbs to help the person find balance. If someone is too hot, they give cooling herbs. If someone is too damp they give drying herbs.

In this way the herbs are chosen to match the person and not the disease.

The first step to understanding this is to determine your own qualities of hot, cold, damp and dry. In order to help you with this I’ve created a set of simple quizzes which you can find on the following pages.

Fill out these quizzes to the best of your ability and keep the following in mind:

1. You are looking for general tendencies and how you feel most of the time. Ignore rare excep-tions. For example, if you normally feel warm, but remember that time you spent outside in a blizzard where you felt cold, warm wins.

2. Everyone contains some aspect of all four qualities. What makes you unique is your individual mix of the four qualities. In other words, it’s normal if you have both hot and cold tendencies or both damp and dry tendencies. Generally people have significantly more qualities on either end of the spectrum (more cold than hot and more damp than dry and vice versa). Some people have a fairly balanced mix of the qualities.

Once you’ve taken all the quizzes, your result from the first set of quizzes can be combined with your result from the second set of quizzes so that you end up with a combination of thermal results and humidity results. For example: hot/dry OR hot/damp OR cold/dry OR cold/damp.

Remember that these are the most basic principles of personal constitutions. If you went to see an herbal practitioner who practices herbal energetics, they would most likely do a thorough examination to get a more precise understanding of who you are. However, knowing your basic tendencies will be all you need to get started on learning how to apply the art of herbalism to successfully use herbs.

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Herbal Energetics Workbook I: What’s Your Constitution?

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Add up the “true” statements in both quizzes. If you clearly have more true statements in the

first quiz than in the second, this indicates more heat qualities.

If you clearly have more true statements in the second quiz than in the first then you have more cooling qualities. If you have equal true statements in both quizzes this could mean that you are fairly balanced in regards to hot and cold.

Mark an “X” next to each statement that feels true to you.

I tend to feel warmer than others. c

I tend to have a loud voice. c

My entire face can easily get red or flushed. c

My tongue tends to be bright red. c

I have a strong appetite. c

I have lots of opinions and I’m not afraid to share them. c

I prefer cold weather. c

Total:

Mark an “X” next to each statement that feels true to you.

I tend to feel colder than others. c

I tend to have a quiet voice. c

My face, lips and/or tongue tends to be pale. c

I tend to have a smaller appetite. c

I prefer warm drinks. c

I often feel like I have low energy levels. c

I prefer warm weather. c

Total:

Quiz Set A: Determining Hot & Cold

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Herbal Energetics Workbook I: What’s Your Constitution?

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Add up the “true” statements in both quizzes. If you clearly have more true statements in the

first quiz than in the second, this indicates more damp qualities.

If you clearly have more true statements in the second quiz than in the first then you have more dry qualities. If you have equal true statements in both quizzes this could mean that you are fairly balanced in regards to damp and dry.

Mark an “X” next to each statements that feels true to you.

I tend to sweat more easily than others. c

I often have a runny nose. c

My arms and legs can feel heavy. c

I tend to have a thick coating on my tongue. c

My skin and hair are often oily. c

I prefer dry climates and don’t like humidity. c

Total:

Mark an “X” next to each statements that feels true to you.

My skin tends to be rough and dry. c

I often have a dry throat, nose and/or mouth. c

It’s hard for me to stay hydrated. c

My hair tends to be dry. c

My tongue does not usually have a coating on it. c

Total:

Hopefully, by taking these short quizzes you are beginning to understand how the four qualities of hot, cold, damp, and dry show up in your life. The act of continuing to observe how you feel in regards to these qualities is a powerful step towards learning the art of herbalism and how to choose the herbs that work best for you. It’s okay if you didn’t get any definitive answers from these quizzes. What’s more important at this stage is to create a foundational awareness so that, over time, you get more and more insights about how these qualities show up in your life.

Quiz Set B: Determining Damp & Dry

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Introduction to Plant Energetics

Just like humans, plants also contain the four qualities of hot, cold, damp and dry. In

herbalism we match the herbs to the person in an “opposites” approach in order to help people find balance. In other words, if someone is too hot, we give them cooling herbs. If someone is too dry, we give them moistening herbs, etc.

We determine a plant’s energetics in several ways.

Sometimes we can easily observe a plant’s energetics by tasting or consuming it. For example, if you had just a sip of cayenne tea and then a sip of cucumber water, you could easily determine which one is warming and which one is cooling.

If possible, experiencing these qualities yourself are the best way to learn and understand plant energetics. That’s why this workbook contains simple recipes for you to try and experience.

Other times a plant’s energetics aren’t immediately obvious. To physically observe its effects after taking it we may need to wait a couple hours (e.g., diuretic, which increases urine) or even a couple of months (e.g., tonic herbs such as astragalus).

Besides physically observing the plant ourselves, we can also refer to herbalists, past or present, who have recorded their own observations. Chinese Medicine and Ayurveda have the most developed records of these observations, but it also exists within Western herbalism. (See my Herbal Bookshelf for a list of my favorite books on energetics).

Now let’s jump in.

The rest of this workbook is a brief look at the characteristics of the four qualities within plants.

Each quality (hot, cold, damp,dry) is followed by a short recipe. I know that going through the trouble of making a recipe isn’t as easy as simply reading about it. However, making a recipe and experiencing the effects is a lot more fun than simply reading about it. Also, by personally experiencing these effects you are making this practical and relevant to your everyday life.

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Herbal Energetics Workbook II: Plant Energetics

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Warming herbs tend to be:

• Warming to some degree• Stimulating (e.g., circulation)• Increase metabolic fire• Move stagnation• Relieve pain due to coldness

Examples of Warming Herbs

Cayenne (Capsicum annuum)Rosemary (Rosmarinus officinalis)Turmeric (Curcumin longa)Horseradish (Armoracia rusticana)Thyme (Thymus vulgaris)

Bee Balm (Monarda fistulosa)Garlic (Allium sativum)Hyssop (Hyssopus officinalis)Black Pepper (Piper nigrum)Cinnamon (Cinnamomum verum)Ginger (Zingiber officinale)Myrrh (Commiphora myrrha)Nutmeg (Myristica fragrans)

All plants exist on a scale. It’s important to realize that, when a plant is labeled as warming, it exists somewhere on that scale. In other words, while cayenne and rosemary are both warming, they are not warming to the same degree.

Warming or Hot Herbs

Warming herbs tend to be:

• Warming to some degree• Stimulating (e.g., circulation)• Increase metabolic fire• Move stagnation• Relieve pain due to coldness

Examples of Warming Herbs

Cayenne (Capsicum annuum)Rosemary (Rosmarinus officinalis)Turmeric (Curcumin longa)Horseradish (Armoracia rusticana)Thyme (Thymus vulgaris)

Bee Balm (Monarda fistulosa)Garlic (Allium sativum)Hyssop (Hyssopus officinalis)Black Pepper (Piper nigrum)Cinnamon (Cinnamomum verum)Ginger (Zingiber officinale)Myrrh (Commiphora myrrha)Nutmeg (Myristica fragrans)

All plants exist on a scale. It’s important to realize that, when a plant is labeled as warming, it exists somewhere on that scale. In other words, while cayenne and rosemary are both warming, they are not warming to the same degree.

Warming or Hot Herbs

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Herbal Energetics Workbook II: Plant Energetics

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Ginger is a great herb to start with since it’s easy to find and most people like the taste.

I’ve included instructions for both fresh and dry ginger. I recommend trying them both - or to keep it simple, the one you can most easily obtain.

With fresh ginger…• Put one tablespoon of minced fresh ginger

into a cup. • Cover this with 8 ounces of just-boiled water. • Cover the cup and let steep for ten minutes.

Strain if desired.

With dried ginger…• Put 2 teaspoons of dried ginger powder into a cup• Cover this with 8 ounces of just-boiled water. • Cover the cup and let steep for ten minutes.

There is no need to strain either of these, unless you would like to do so.

Once your tea is ready, I am going to guide you through some simple steps and observations.

Step #1. Smell your tea… What do you notice? Does the tea have a smell? Do you notice any changes in your body when you smell that tea? Is it a pleasurable smell? Or do you dislike it?

Step #2. Sip your tea… How does it taste? Sweet? Sour? Salty? Bitter? Spicy?

Step #3. Take another sip…What do you notice within your body? Here are some possibilities. Do you notice yourself taking a deeper breath? Do you have any sensation in your sinuses? Do you feel the digestive process begin? (More salivation, tummy rumbling?)

Step #4. Take another sip…What do you notice about its warming or cooling qualities? Do you feel heat when you sip this tea? Heat on your tongue or in your belly? Or do you feel more cold sensations?

Ginger Tea Recipe

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Ginger Tea Recipe

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Herbal Energetics Workbook II: Plant Energetics

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Cooling herbs tend to be:

• Cooling to some degree • Address infections (clear heat)• Relieve high fevers • Sedative (relieve excitation)

Examples of Cooling Herbs

Dandelion (Taraxacum officinale)Chickweed (Stellaria media)Echinacea (Echinacea spp.)Violet (Viola spp.)

Oregon Grape (Mahonia spp.)Goldenseal (Hydrastis canadensis)Meadowsweet (Filipendula ulmaria)Self-Heal (Prunella vulgaris)Skullcap (Scutellaria lateriflora)Gentian (Gentiana lutea) Motherwort (Leonurus cardiaca)Burdock (Arctium lappa)Peppermint (Mentha arvensis)

All plants exist on a scale. It’s important to realize that when a plant is labeled as cooling, that it exists somewhere on that scale. In other words, while dandelion and goldenseal are both cooling, they are not cooling to the same degree.

Cooling Or Cold Herbs

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Herbal Energetics Workbook II: Plant Energetics

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This delicious and refreshing drink will quench your thirst on a hot summer day. Peppermint is a cooling aromatic plant, while hibiscus gives us a slightly sour or tangy taste. If you don’t have fresh peppermint use roughly 15 grams of dried peppermint (or to taste)

Ingredients

• 20-30 grams fresh peppermint (about a large handful)

• 5 grams of dried hibiscus (about 2 tablespoons)• 1 tablespoon of honey (or to taste)

Mince up the fresh herbs finely and place them in a large jar, at least 2 quarts in size (I like to use a large measuring glass with a spout to facilitate pouring later). Add the hibiscus.

Pour 1.5 quarts of water over the herbs, stir. Let this steep for 10-15 minutes, covered.

Strain into a half gallon glass jar. (I use a strainer and a funnel.) While still warm add the honey and stir until it is fully combined with the tea.

Let cool on the counter or in the refrigerator.

About 10-20 minutes before serving fill the rest of the jar with ice. Serve cold, preferably in a beautiful location. This recipes makes approximately 2 quarts. Drink within 24 hours.

Peppermint & Hibiscus Cooler RecipePeppermint & Hibiscus Cooler Recipe

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Herbal Energetics Workbook II: Plant Energetics

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Moistening herbs tend to be: • Soothing to dry and irritated tissues• Add moisture: demulcent, mucilaginous

Examples of Moistening Herbs

Marshmallow (Althaea officinalis)Common Mallow (Malva neglecta)Shatavari (Asparagus racemosus)Chickweed (Stellaria media)Violet (Viola spp.)Licorice (Glycyrrhiza glabra)Linden (Tilia spp.)

Slippery Elm (Ulmus spp.)Evening Primrose (Oenothera spp.)Prickly Pear (Opuntia spp.)

All plants exist on a scale. It’s important to realize that when a plant is labeled as moistening, that it exists somewhere on that scale. In other words, while linden and marshmallow are both moistening, they are not moistening to the same degree.

Moistening or Damp Herbs

Moistening herbs tend to be: • Soothing to dry and irritated tissues• Add moisture: demulcent, mucilaginous

Examples of Moistening Herbs

Marshmallow (Althaea officinalis)Common Mallow (Malva neglecta)Shatavari (Asparagus racemosus)Chickweed (Stellaria media)Violet (Viola spp.)Licorice (Glycyrrhiza glabra)Linden (Tilia spp.)

Slippery Elm (Ulmus spp.)Evening Primrose (Oenothera spp.)Prickly Pear (Opuntia spp.)

All plants exist on a scale. It’s important to realize that when a plant is labeled as moistening, that it exists somewhere on that scale. In other words, while linden and marshmallow are both moistening, they are not moistening to the same degree.

Moistening or Damp Herbs

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Herbal Energetics Workbook II: Plant Energetics

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This is a moistening tea that soothes dry and irritated tissues (for example, a sore throat or inflamed tissues of the digestive tract). It’s also a refreshing beverage on a hot summer day or whenever you are feeling parched and dried out.

Ingredients

• 1/3 cup cut and sifted marshmallow root (roughly 1 ounce or 29 grams)

• lukewarm water

Place the marshmallow root in a pint sized jar.

Fill the jar with lukewarm water and cover with a lid.

Let sit for a minimum of 4 hours or overnight. The water should change color to a soft yellow.

Strain off the roots. The resulting liquid should be thick and viscous.

Marshmallow Cold InfusionMarshmallow Cold Infusion

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Herbal Energetics Workbook II: Plant Energetics

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Drying Herbs

Drying herbs tend to be:

There are two types of drying herbs. The first type is drying to the whole person because it promotes fluid loss.

The second type is drying to specific tissues because it tightens and tones those tissues. As a result, the affected tissues have a drying sensation but, because the act of toning the tissues keeps moisture in, the overall effect for the organism is moistening.

Type 1: Constitutionally DryingPromote the loss of fluid (diuretic, diaphoretic, sialagogue, emmenagogue, etc. For more information about these terms see my Herbal Glossary page.)

Type 2: Drying to Specific TissuesTighten and tone lax tissues (i.e., astringent)Decrease excess loss of fluid (e.g., diarrhea)

Examples of Drying Herbs

Type 1: Promote Fluid Loss

Dandelion Leaf (Taraxacum officinale)Nettles (Urtica dioica)Goldenrod (Solidago canadensis)Chamomile (Matricaria chamomilla)Echinacea (Echinacea spp.)

Type 2: Tone tissues to avoid excess fluid loss (astringents)

Yarrow (Achillea millefolium)Rose (Rosa spp.)Meadowsweet (Filipendula ulmaria)Goldenseal (Hydrastis canadensis)Oak Bark (Quercus spp.)

All plants exist on a scale. It’s important to realize that when a plant is labeled as drying, that it exists somewhere on that scale. In other words, while dandelion leaf and nettle are both drying, they are not drying to the same degree. It’s also important to distinguish if an herb is drying because it promotes fluid loss or because it is toning specific tissues, thus preventing fluid loss.

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Drying Herbs

Drying herbs tend to be:

There are two types of drying herbs. The first type is drying to the whole person because it promotes fluid loss.

The second type is drying to specific tissues because it tightens and tones those tissues. As a result, the affected tissues have a drying sensation but, because the act of toning the tissues keeps moisture in, the overall effect for the organism is moistening.

Type 1: Constitutionally DryingPromote the loss of fluid (diuretic, diaphoretic, sialagogue, emmenagogue, etc. For more information about these terms see my Herbal Glossary page.)

Type 2: Drying to Specific TissuesTighten and tone lax tissues (i.e., astringent)Decrease excess loss of fluid (e.g., diarrhea)

Examples of Drying Herbs

Type 1: Promote Fluid Loss

Dandelion Leaf (Taraxacum officinale)Nettles (Urtica dioica)Goldenrod (Solidago canadensis)Chamomile (Matricaria chamomilla)Echinacea (Echinacea spp.)

Type 2: Tone tissues to avoid excess fluid loss (astringents)

Yarrow (Achillea millefolium)Rose (Rosa spp.)Meadowsweet (Filipendula ulmaria)Goldenseal (Hydrastis canadensis)Oak Bark (Quercus spp.)

All plants exist on a scale. It’s important to realize that when a plant is labeled as drying, that it exists somewhere on that scale. In other words, while dandelion leaf and nettle are both drying, they are not drying to the same degree. It’s also important to distinguish if an herb is drying because it promotes fluid loss or because it is toning specific tissues, thus preventing fluid loss.

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Herbal Energetics Workbook II: Plant Energetics

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I love this pesto as a dip, on bread, pasta, salmon, or even a couple tablespoons on eggs.

Use fresh young dandelion leaves for this recipe to avoid the overtly bitter taste of older leaves. If you don’t have an area to harvest dandelion leaves near you ask your local grocery store if they can order them in.

Ingredients

• 2-4 crushed cloves of garlic• 1/2 cup cold-pressed olive oil• 2-3 cups young dandelion leaves• 1/4 cup freshly grated parmesan cheese• a dash of sea salt• a squirt of lemon juice (optional)• 1/4 cup ground nuts (walnuts, pine nuts, pecans)

I prefer to make this recipe in a food processor. If you have one of these handy devices simply place all the ingredients in the processor and blend until well mixed together.

If you do not have a food processor you can make this in a blender and, since I have burned out many blenders doing this, here are my very precise instructions on how to make dandelion pesto and not break your blender in the process.

• Place oil, garlic, and salt in the blender along with half of the dandelion leaves.

• Blend well and then add the other half of the leaves. When finished blending, itshould be of a good consistency although still a little runny.

• If you have a strong blender then add the rest of the ingredients and blend. If not, pour the mixture into a bowl and add desired amounts of parmesan cheese, ground nuts, and lemon juice.

Dandelion PestoDandelion Pesto

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This is a nutritious blend of herbs that I commonly use for women’s reproductive

health. Both raspberry leaf and lady’s mantle are mildly astringent and specifically used to tone the uterus. However, while these herbs are commonly used for women, they are beneficial to men as well. If you want to simplify this tasting experience, omit the lady’s mantle and rose petals and use 20 grams of raspberry leaf instead. The directions remain the same for this simplified version.

Ingredients

• 10 grams of lady’s mantle (approximately 1/2 cup)

• 10 grams of red raspberry leaf (approximately 1 cup)

• 5 grams rose petals

Place all the herbs in a quart-sized jar or a quart-sized French coffee press.

Fill the jar with just-boiled water. Cover with a lid.

Wrap this in a towel and leave for four hours or overnight.

Strain off when done and drink as desired (iced, etc).

Raspberry & Lady’s Mantle InfusionRaspberry & Lady’s Mantle Infusion

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About Rosalee

Rosalee de la Forêt, is passionate about helping you explore the world of herbalism and nature connection. She is the Education

Director at LearningHerbs, a registered herbalist with the American Herbalist Guild, and the author of the bestselling book Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies that Heal as well as the online courses The Taste of Herbs, Herbal Cold Care, and Apothecary: The Alchemy of Herbs Video Companion.

Get more free herbal and health articles at: HerbsWithRosalee.com.

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