By Emma Merritt

For many of us who are mindful of environmental impact, we want to make sure we are making good decisions around gift-giving during the holiday season. We want to express our love and gratitude to our loved ones, while staying true to our values and not participating in wasteful consumerism. 

Let’s reclaim gift giving as a beautiful, thoughtful means of connection. Instead of giving gifts for their own sake, what if we gave gifts that nurture stronger bonds, that create deeper connections to each other, ourselves, and the earth, and that have the ability to heal?

DIY gifts are perfectly suited for meaningful gift exchange. I’ve personally been making herbal products as gifts for my friends and family for the past decade. The products I make have become a tradition in their own right. My loved ones look forward to them each year, and I feel good about it knowing that I am engaging in a sustainable, life-affirming act. One that encourages self-care, nurturance, and flourishing health. No plastic, no box stores, no online orders and two-day shipping. Just simple, natural herbal remedies that are beautiful and usable. My friends and family love knowing that my intention and care went into each and every product. 

The first year I made herbal products as gifts, I made three different cordials (a cordial is a blend of herbs and spices infused into honey-sweetened brandy). I found old apothecary bottles at dusty junk shops in central Vermont. I cleaned the bottles and made hand-drawn labels with colored pencils for each and every one. I felt like I had created a masterpiece! And my family agreed, although they may be just slightly biased. But the experience did confirm one thing: there is nothing quite like the joy of giving a hand made gift to a loved one.

Since then, I’ve scaled back my ambition just a bit. While I no longer have the time to illustrate dozens of hand drawn labels, I still do try to make my gifts special and unique (and I’ve discovered the virtues of a good color photocopy!).

My friends and family have come to count on me for their yearly supply of elderberry syrup and fire cider, which have become standard fixtures in everyone’s box of goodies. I’ve experimented with different products over the years. One year, I made cedar and vetiver scented bath salts and sumptuous lotions. Another, dream pillows filled with mugwort, lavender, rose, and chamomile. This year, I’ll be making special tea blends in pretty tins as well as luxurious massage oils and hand cream. Perhaps I’ll throw a mask-freshener spray in there, too. There are so many possibilities!

And I’m here to say that you can do it too! The sky really is the limit when it comes to what you can do with DIY gifts. If you’re not sure where to start, salve, tea blends, lip balms, and elderberry syrup are all great. They’re great gifts for all of your extended family who isn’t as familiar with herbalism. And if you’re new to herbalism yourself and feel like you need a little extra guidance, check out Railyard’s line of DIY Kits!

Here's a list of some of the recipes you can find on our blog:

• Elderberry syrup

• Herb salts

• Fire cider

• Whit pine syrup

• Herbal tinctures

• Sunburn care
  

Have fun!

Emma Merritt is a clinical herbalist and educator with over eight years of experience. She graduated from Vermont Center for Integrative Herbalism’s Three Year Clinical Training Program in 2012. Emma believes that connection to the earth is where healing begins. She teaches classes on medicine making and basic principles of herbalism. As a clinical herbalist, Emma works with people with a variety of health goals. Many of her clients are interested in improving digestive health, relieving stress and anxiety, hormone balancing, allergy relief, and better sleep. She takes a gentle, client-centered approach to healing.  You can book an herbal consultation with Emma here.

Elderberry syrup is a herbal prep that's yummy, easy to make at home, and can help keep you healthy through the winter.

Ingredients:

• 1/2 cup dried elderberries or 1 cup fresh (or frozen) elderberries (Sambucus nigra)
• 2 cups water
• 2/3 to 1 cup honey

Optional additions:

• 1 tsp dried ginger
• 1-2 tsp cinnamon chips
• 1-2 tsp astragalus root
• 2 tsp rose hips

Instructions:
Combine berries and water and simmer until water is reduced by half. Mash the herbs in the water and then strain out. Take remaining water and add ⅔ to 1 cup of local raw honey to taste. Store in refrigerator for up to 6 months.

Some people take the syrup as a daily tonic during cold and flu season, 1 tablespoon for adults or 1 teaspoon for children over age one. If you are feeling sick or think you may be coming down with the flu try 1 tablespoon every 3-4 hours up to 6 times in 24 hours (for children over one use 1 teaspoon).

Elder is an incredible and powerful plant that we have a lot of respect and gratitude for - it has helped keep generations of people healthy in many areas of the world. When using this plant we invite you to do so with an attitude of appreciation and respect for what is truly our elder.
🍇💚 🍇💚 🍇💚

P.S. Learn more about making elderberry syrup at a class with Nick on Wednesday, November 11th, 6pm-7:30pm on Zoom: sign up here.

The lymphatic system of the human body is often overlooked, even in some human biology classes. It is a “quiet” part of the body’s circulation, and sometimes the efforts of this system are totally unseen when it comes to immune health, general vitality, and cellular health. 
​
Just as the cardiovascular system has capillaries that reach into the interstitial spaces between cells, so does the lymphatic system have lymphatic capillaries. Along the lymphatic vessels there are collections of lymph nodes that monitor lymphatic fluid for pathogens- these nodes identify and signal out to other aspects of the immune system for extra support as needed. Lymph nodes swell when they encounter a pathogen or infection that cannot be addressed on-site. This is why, at the first sign of illness, we may find swollen lymph nodes in the neck, armpit, and groin.

By Susan Staley

You could say that every season has their songs. And if you said this, you are probably someone who listens to and for these songs. To consciously participate in and observe the “natural world”, and then shift the way you live your life to match these observations is a fundamental of healthfulness. Some would say that the more attuned we are to the changing seasons of our lives in general, the more balanced and happy we are as individuals and communities, alike.

I think back to early March when the first calls for mandatory quarantine around the country went out. At that time in the season the days were still short and dark, and it was still truly cold in the northeast. This region spent a couple solid months inside as much as possible as winter transitioned into spring. Albeit to say it was a difficult and disorienting time for many people.

And then off in the distance... a birdsong you haven’t heard for a year. And the last of the snow waves away at long last. Patches of green and swollen tree buds catch your eye while driving down the highway or from your kitchen window. Maybe you went to the same tree everyday for 2 weeks to watch the buds unfurl in their slow elvin splendor of fresh green. And maybe this feeling, this display, of new energy and growth enlivened and lifted a part of you too. Spring's bloom causing you to remember that things change. Maybe your focus shifted. Maybe you were able to make that one move. These of some of the songs of spring.

And what of autumn, spring’s transition season sibling? The call of autumn is from within. Within the roots of the trees that call the sap downwards into the earth. It is the trees who release their crisp leaves, watch them whisper and wave as they fall. It is a time to let go of that which cannot come with us into the future. Maybe we grieve and honor our losses. Maybe the cooler weather beggs us to bring the warmth and light of Fire inside our home. Maybe the tea pot whistles more often. Autumn’s song is a remembering song. We remember where we have been and we are strengthened and inspired by it as we move into winter with tenderness and trust. 

May we cultivate a deep curiosity and sensitivity to the subtle changes of the seasons around us, in turn developing a keener view of the small shifts and various states that occur within us on the regular and throughout our lives. May we remember that “there is a time for that”, and find greater ease and flexibility for following the season’s lead. 

Susan Staley is a clinical and community herbalist and staff member with Railyard Apothecary. She deeply values those herbs and plants commonly available in most grocery stores, and the where the edge blurs between food and medicine. She works with individuals with a variety of health goals including immune, digestive, and mood support. You can schedule a conversation with her or other members of Burlington Herb Clinic here.

Herbs salts are just what they sounds like, a mixture of herbs and salt. Their extraordinary quality is rooted in their simplicity and elegance. And their ability to bring complexity and yum-factor to a multitude of dishes is noteworthy.

Salt is a mineral with drawing and purifying qualities that has a deep affinity for water and absorption. Salt draws and releases moisture as circumstance dictates. These qualities make salt a superb partner for drying herbs and absorbing the aromatic components of the plants. We can imagine that the making of herb salts is an age old method.

To prepare you will need the following ingredients and tools:

• 1 part salt (preferably a larger grain naturally occurring salt)
• 1 part fresh hearty aromatic herbs (sage, rosemary, thyme, lavender, lemon peel, etc) Use herbs from your autumn garden or organic from the grocery store. Experiment with making your own blends.
• Food processor or strong blender (in lieu of machinery, herbs can be minced and blended with herbs by hand)
• Parchment paper
• Tray
• 3 to 7 days for drying

Method is thus:

Combine equal parts salt with fresh herbs by volume. Add both to a food processor and process until texture is uniform and appealing. Spread mixture onto a tray lined with parchment paper in a dry, warm/ room-temp room out of direct sunlight. The herbs will dry in a matter of days in the above environment. You can run your fingers through them to assess dryness. Once dry store in an jar. Make a great gift.

Herb salts are an easy way to brighten dishes such as roast vegetables, potatoes, popcorn, soups, eggs, dipping oils, and salads. The sky is the limit! Enjoy!

Susan Staley is a clinical and community herbalist staff member with Railyard Apothecary. She deeply values those herbs and plants commonly available to us today in most grocery stores, and the where the edge blurs between food and medicine. You can schedule a conversation with her or other members of Burlington Herb clinic here.

The cooler temps and dryness that accompanies them urge us towards herbs and herbal preparations that support circulation, immune function, and lung health. Horseradish root, Armoracia rusticana, is another super valuable medicinal herb almost hidden in plain sight. When feeling "stuck" in various physically ways, and even mentally or emotionally, consider working with this plant.

This root increases circulation in the body, moves mucus in the upper respiratory tract and sinus, helps stimulate heavy stagnant digestion, and even supports the lymphatic system. Think secretions!! The preparation method below is a good one to recall when you, or someone you love, needs quick and direct nudging and warming. Whether emotionally or physically.

Preparing fresh horseradish root for storage:
Take desired piece of root (no need to peel) and either grate by hand or us a food processor. Remember that as you grate the root you will release strong aromatics into the air. It will likely cause your sinuses to tingle and drip and maybe cause your eyes to water. This is a desired effect! But be warned, take care when deeply inhaling the fresh chopped herb, especially when using a food processor, as the aromatics can be very strong at this point!

Transfer root into a clean jar and cover with a mixture of apple cider vinegar and honey to your taste. A good ratio to start with is 2:1, vinegar:honey*.

This preparation is ready to take immediately. From here you can store in the fridge and take spoonfuls, including root bits, as needed and desired. Alternatively, you can strain after a couple weeks.

*honey helps to support the action of the horseradish with its moistening and healing qualities, but can be omitted if needed/desired.

Preparing fresh horseradish root for immediate use:
Grate a small amount of root as needed. This root can be infused in hot water to make a tea (add honey if you like), or blended with some combination of vinegar and honey as seen above. You can also simply grate fresh root onto bread, crackers, cheese, or vegetables as desired and eat plain.
For dosing, remember that horseradish is hot and spicy as well as being a digestive stimulant so avoid eating on an empty stomach. For acute illness try multiple spoonfuls/day. For a more long-term tonic approach, work with a spoonful/day.

Whole fresh root can be stored in the fridge wrapped well in plastic, or frozen. If you prefer making larger batches at a time freeze the root whole, otherwise, for more frequent smaller preps cut into smaller pieces and use bit by bit as needed.

We have local organic horseradish for sale in the shop right now from Shelburne Farms via Spoonful Herbals. For every pound sold a $2 donation will go to the Herbal Justice Fund.

By Guido Masé RH (AHG)

In the story of the battle of Marathon it's rumored that, after running back to Athens following his people's brutal battle with the Persians, Pheidippides uttered a single word - nike!, which means victory - before collapsing dead from exhaustion. He most likely meant to convey news of victory in battle, but he may have meant it for himself, too: despite his unfortunate end, there must have been a moment of deep joy and satisfaction once he actually made it home.

So the outcome, I'm learning, may mean less than the struggle: experiencing challenge, whatever that means to you, is more life-giving than actually surviving, coming in first, or whatever external measure of success you may choose. When performed repeatedly, the process makes us "better", more creative, and more confident. Some say adversity builds character, but I'd say that it's moving through the adversity that really makes us strong. 

So for me, finding a way to experience the tough parts of life routinely, in a safe way, is an important spiritual practice. I use physical exertion to do this, and specifically running. I won't go in to why I think running is the best tool for this - that's really just my own opinion. Ultimately, it doesn't matter how you get there, be it through running, other physical activity, meditative practice, fasting, your job, or maybe just your life's circumstance (the fact that I have to actually work at finding adversity in life is a reflection of my societal privilege). So if you're a runner, what follow are some of my thoughts on training, progress, and balance. If you find your challenge elsewhere, take them as a metaphor.

We don't train for speed or distance - those are just tools. We train to keep going through the tough bits.

Speed and distance are ways to get us there. How do you know that you're experiencing difficulty in training? Well, it just feels difficult! But beyond the subjective feeling, there is a semi-objective way of quantifying your level of physical exertion: the ratio of strides per breathing cycle.

A breathing cycle is inbreath-outbreath. It's interesting to note that this cycle tends to settle into a regular rhythm with strides: during a light jog, you might get three strides in for each in-breath, and three more during the out-breath, for a total of six strides per cycle. Five strides per cycle is still pretty relaxed, but by the time you're at four strides per cycle, you are certainly working a little harder. I aim for this target in my workouts: the first quarter should be at four strides per cycle, the second and third quarter at three strides per cycle, and by the time you're at the last quarter, you should be experiencing some two-strides-per-cycle stints fairly frequently. Two strides per cycle is tough. It's hard to sustain. Try to sustain it.

Since the level of oxygenation required is a direct reflection of your fitness, there's no "pace" that correlates to two strides per cycle. It depends how fast you're going, how far you've gone, and how fit you are. You can get there quick with speed. You can get there slow with distance. But I've often thought, breathing in-out-in-out with every step, how the feeling I'm experiencing is the same feeling all humans have had at this level of exertion. It's universally relate-able. We may be going at different paces, but it's tough - and if we can push through it, we feel amazing! It's an altered state few even get to touch, let alone indulge.

Speed is the tool of fire - it's short, but intense. There are a couple of ways to experience difficulty using speed: you can go at a tough pace for a medium distance, or you can go really fast for a short stint, take a little break, and repeat (a practice known as "intervals"). As usual, start with a pace that puts you into four strides per cycle. If you're not moving naturally into a three-strides ventilation cycle by the 1/4 mark, you need to speed up. See how this can work for any distance? If you want to go for two miles, you should be switching to three strides by the half-mile mark. If you want to go for twenty miles, hold off until you reach the five mile mark.

Interestingly, when using speed as a tool, your heart rate is generally higher. Herbs that support this training are often hot and fiery themselves: ginger, cayenne, even turmeric. They improve circulation and maximize oxygenation. The injuries that result from fire-training are injuries to the soft, connective tissue of the body: ligaments and tendons. Herbs that support these are cooling and often demulcent: solomon's seal, comfrey, horse chestnut. Too much yang injures the yin.

Distance is the tool of water. It's long and slow, but grinding - eroding at you like waves on a rocky coast. You get to the tough parts by exhausting all your energy - a different feeling from the muscular fatigue that accompanies speed, but an important one to dance with. What's "distance"? It varies from person to person. If you start getting into a two-strides-per-cycle pattern after two miles, even if you start out nice and easy, then two miles is "distance" for you. But regardless, if you aren't into a three-strides pattern by the halfway mark, you need to pick up the pace.

When using distance as a tool, you need to feed your system with watery, nourishing herbs and foods: oats, even licorice. And the injuries that come from distance are often injuries to the vital fire: we need adaptogens like rhodiola, schisandra, eleuthero and cordyceps if we find that distance workouts leave us feeling achy, depleted, and listless the next day. Too much yin injures the yang.

Speed and distance are the fire and water, the light and dark, of training. Try for a little of both each week. But both are challenging. Though they reflect balance, we also need to balance difficult training with more restful, "easy" days. If you run three days a week, try for one speed day, one distance day, and one day where you stay at four strides per cycle or more for the whole run. This gives you a chance to warm up your body and then maybe do some gentle stretching or strength training afterwards. If you feel tired, haven't gotten enough sleep, or are a bit under the weather, consider modifying your workout: if you're going for speed, keep the same pace but go a shorter distance. If you're going for distance, keep the same mileage but go slower. Eat well. Take your herbs. Sleep deeply.

Finally, there's a seasonal cycle as well. Find the time of year when you like to go faster and farther. Find the time of year to focus on less vigorous exercise, too. If you listen to your body while ensuring regular, ongoing discomfort, then you will embody the spirit of the equinox: balanced, but rushing. Perfectly poised, but wildly flying apart. The repeated experience of challenge will make you stronger, and your mind and emotions will benefit, too. Victory!

Guido Masé is a clinical herbalist at the Burlington Herb Clinic. Learn more about Guido's work as an herbalist here. He and other herbalists at the clinic are available for consultations. By working with an herbalist, you'll receive personal guidance through the process of using herbs and nutrition to better your health. Book an appointment here, or contact us at railyardapothecarybtv@gmail.com, (802) 540-0595. Guido's personal blog can be found here.

How to make elderberry syrup for immune support:

Elderberry Syrup ingredients:
- 1/2 cup dried elderberries or 1 cup fresh (or frozen) elderberries (Sambucus nigra)⠀
- 2 cups water⠀
- 2/3 to 1 cup honey⠀ ⠀

Optional additions:⠀
- 1 tsp dried ginger (or 2 tsp. fresh or frozen ginger)⠀
- 1-2 tsp cinnamon chips⠀
- 1-2 tsp astragalus root⠀
- 2 tsp rose hips⠀ ⠀

Combine elderberries and water and simmer until water is reduced by half. Mash the herbs in the water and then strain out. Take remaining water and add ⅔ to 1 cup of local raw honey to taste. Store in refrigerator for up to 6 months.⠀ ⠀

Some people take the syrup as a daily tonic during cold and flu season, 1 tablespoon for adults or 1 teaspoon for children over age one. If you are feeling sick try 1 tablespoon every 3-4 hours up to 6 times in 24 hours (for children over one use 1 teaspoon).⠀ ⠀

Elder is an incredible and powerful plant that we have a lot of respect and gratitude for - it has helped keep generations of people healthy in many parts of the world. When using this plant we invite you to do so with an attitude of appreciation and respect for what is truly our elder.⠀🌳 💚

P.S. Frozen elderberries are available seasonally here at Railyard, you can order for in-store pickup here or order dried elderberries for pick-up or shipping here.

Fire Cider has become one of the most quintessential herbal preparations of our time. It captures both the imagination of people new to working with herbs to support their health, while remaining a staple preparation for those seasoned in the use of herbs. Who knows how long people have been creating this kind of warming and supportive vinegar... but it surely is a folk medicine of the people. Recently there was a company that tried to trademark the phrase 'Fire Cider'. Members of the herbal community brought this company to court, and after years of effort the courts ruled in the favor of the herbalists dedicated to keep this medicine, and its name, in the hands of the people. A big victory, indeed.

These recent events reveal Fire Cider as an exciting remedy that links us to the past, while being rooted in modern health freedom and the resistance of corporate control. And when you make your next batch, you may want to share this story as you share a shot of this invigorating preparation. Fire Cider is accessible and effective. It threads the line between herbal medicine and food as medicine. The method of preparation is simple, flexible, and intuitive. And to top it all off, each and every ingredients is commonly available in most every grocery store.

Early autumn is the perfect time of year to make yourself a jar, as this warming remedy is a fantastic accompaniment to the colder weather rolling in. If you make a batch soon, you will have some on hand for that first sign of cold or flu. Fire Cider supports and stimulates our immune systems and can be helpful in moving stuck mucus in the respiratory tract. For those of us who run on the cool side (ie. cold hands and feet), Fire Cider can be had on the daily as a warming circulation tonic. Fire Cider also supports digestion, behaves as a general respiratory support, and is anti-inflammatory.

Fire Cider can be had by the spoonful, shot straight, or mixed with a little water. It is a nice addition to salad dressings, soups, or to top all kinds of food, a bit like a hot sauce. As a daily tonic 1 teaspoon-1 Tablespoon/ day is sufficient. For acute immune support, consider having 1-2 tablespoons to start and then an additional tablespoon every 3-4 hours. For those of us with stomachs that are very sensitive to spicy food, consider experimenting with how much feels good. The honey mellows some of the spicy components, and is in itself medicinal. Add honey to taste after straining.

There is no one recipe for Fire Cider, which is part of its charm. Below you will find basic guidelines for amounts. Fire Ciders almost always contain: ginger, onion, garlic, hot peppers, and horseradish infused in apple cider vinegar and honey (preferably raw). But let your imagination run wild and add herbs or other ingredients to suit your specific needs and tastes. Some of our favorites are: fresh herbs like sage/thyme/ rosemary, organic lemon (rind and pith), echinacea root, rose hips, medicinal mushrooms, and hibiscus.

Ingredients (estimated amounts):
1 medium sized onion, chopped small
1-2 heads of garlic, minced
~1/2c ginger, chopped small
~1/2c horseradish, chopped small
1-2 hot peppers (Ideally fresh jalepeños or cayenne. Can also use dried), minced
1 lemon, chopped small (use the skin and pith if organic)
1 quart+ apple cider vinegar (enough to cover herbs in the jar well) Use raw if possible.
~1/2-3/4c honey (added after straining, to taste) Use raw if possible.

Materials:
1 large quart sized (or larger jar)
Knife
Cutting board
Small piece of parchment or wax paper
Let sit for 2 weeks or more, shaking every other day or so. Strain and add honey to taste. Enjoy and cheers to a cozy and safe winter season!

Thanks for reading!  Let us know if you have any questions!

Also FYI, you can check out our video about making "DIY Oxymels" to learn more about how to use herbs, vinegar and also honey to make a variety of delicious herbal preps.  Download here.