 Tulsi in our garden, with anise hyssop too. By Susan Staley, Clinical Herbalist
There’s a lot of talk about adaptogens out there. You may notice an increasing number of foods and beverages advertising that they contain adaptogens. Maybe even your cousin is suggesting you start working with them. But what qualifies an herb as adaptogenic? What is an adaptogen and why might someone consider incorporating one or more of these important plants into their life? What herbs truly adaptogens? And what makes them unique from each other? The term “adaptogen” is a fairly recently identified plant action, perhaps coined in the early 1940’s, although the idea and value of these plants comes from the East and has long been understood. Adaptogenic plants behave in a non-specific way, meaning they support general balance and vitality in the body. They help a person to “adapt” better to the inevitable changes and stressors of life- especially the big ones with some kind of beginning and ending like a big project or moving. The source of the stress may be emotional, environmental, physical, or mental. We perceive the challenge the same way on the inside. They are also considered to be non-toxic and normalizing (meaning helps the body and the individual return to health and balance). Until recently, perhaps the most well-known adaptogen was Ginseng- whether American or Asian. Ginseng immediately brings to mind words like “longevity” and “vitality”, perhaps even “magical”. Many adaptogenic plants are roots. Like roots, the right adaptogen(s) for an individual, in the right amount, can make one feel grounded while the winds of life blow about them. When harvesting roots, most often the entire plant must be taken, unlike a berry or leaf. This is good to keep in mind when considering sourcing and sustainability in regards to the herbs you decide to work with. Ashwagandha, Rhodiola, Licorice, Eluethero, and the Ginsengs are all adaptogenic roots. Tulsi and Jiao Gulan are leafy adaptogens. Schisandra is a bright little berry adaptogen, and many consider Reishi mushroom to be adaptogenic. Adaptogenic plants help us to support our vitality and resiliency, especially when combined with nourishing food, rest, and other lifestyle factors. They pair well with nervine plants, especially those of the tonic and relaxant variety like Skullcap, Milky Oats, Chamomile, Passionflower, Anise Hyssop, and Linden. In fact, often plants that support the nervous system and cardiovascular system are a good place to go for support in the face of increasing stress before introducing adaptogens. If you’re feeling the call of the adaptogens, remember that plants, like humans, are all different from one another. Adaptogens each have their own character, gifts, and affinities towards different body systems, functions, and even emotional qualities. For example Ashwagandha is building, strengthening, and helps with healthy sleep- so nice in the evening, although the plant does not cause drowsiness. Rhodiola is a stimulating adaptogen that energizes body and mind, is drying in quality, and best taken in the morning. And Tulsi makes for a delicious tea, supports digestion and immune function, and enhances feelings of inspiration and peace. To find the adaptogens best suited for you, try speaking with an herbalist, reading texts that help differentiate their gifts and your needs, and start preparing some whole plant preparations at home and listen to your body for cues that you’re on the right track.
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 One of the great things about herbs is that they directly contact our digestive tracts when we consume them, making it quite easy for herbs to affect this body system which is at root of good health. There are two kinds of herbs in particular that support digestion: carminatives and bitters. Keep reading to learn more!
And please keep in mind that things vary from person to person. Please seek medical advice if you are experiencing concerning GI symptoms. If you would like any guidance in using herbs to support digestion then please schedule an appointment with one of our herbalists. And also please keep in mind some of these ideas for supporting good digestion in general:
Carminatives Carminatives are a great kind of herb for digestion. They generally help because of the presence of volatile oils (also known as essential oils) which relax smooth muscle and relive pain. Carminative herbs often have many benefits for digestion, but they are most well known for relieving gas and bloating, as well as feelings of fullness, distension or spasm. A nice way to enjoy carminative herbs is as a warm cup of herbal tea taken after the meal which can help to better assimilate the food and relive discomfort. Example carminative herbs include:
Bitter The bitter flavor is one that has been largely removed from the modern U.S. diet, but it has a lot of beneficial effects! Simply tasting the bitter flavor 10-15 minutes before a meal (such as with 5-10 drops of a bitters tincture) can stimulate the body to begin the digestive process. This means especially that digestive juices including saliva and stomach acid begin to flow. With the stimulating of digestive secretions this may help the body to more completely break down the food, preventing digestive problems further down the line, as well as increase feelings of satiety earlier in the meal, and increase motility in the lower GI. Example herbs include:
Putting it together Bitters are often combined with warming herbs or carminative herbs to balance their strongly cooling and drying qualities when taken in excess. Some herbs such as ginger carry several of these properties in the same herbs. To round out a meal you could try a little bit of a bitters to stimulate things at the start, and a nice cup of carminative tea at the end to settle things down. You could also try adding in bitter and carminative herbs INTO your food - kale, arugula, endive and other greens are bitter, and most of the common kitchen spices are carminative, especially if they are very aromatic (and especially those listed above). So go ahead, give some of these herbs a try, and please reach out if you'd like an individual advice with a consultation. Enjoy!  A bumble bee enjoying anise hyssop, member of the mint family. With things really heating up our there we thought it would be a good idea to share some ideas for how to stay cool with plants. Below is a list of herbs, fruits and veggies that are all known in one way or another to be "cooling." By adding these into your diet, making them into a tea or other beverage, or cooking them into with your food you may feel a bit more refreshed and at ease. Check out the lists below and see if anything jumps calls out to you to bring into your life these hot summer days. Some of these ideas come from ayurvedic classifications, with references noted in parentheses and at the bottom. HerbsFresh for cooking/eating:
Bitters Take as a tincture before a meal, or mixed into a refreshing beverage. Can combine with aromatic hers for better flavor, or check out Urban Moonshine's bitters blends.
Mint teas
Refresh body and spirit with cooling nervines, as cool infusions or tinctures
Local foods to cool down Fruits to eat:
Vegetables to eat
References  Herbal syrup are one of our favorite herbal preparations, for medicinal and/or summertime beverages. And they are simple to make at home!
Syrups can be made with honey or sugar, in more or less quantity, depending on how long you plan to store. The basic recipe is thus, and there are so many possibilities for flavor combinations so get creative!! Herbal Syrups can be used in spritzers, cocktails, and mocktails (about 1 oz. or so per glass) as well as taken by the spoonful or added to tea for specific health support. They can even be drizzled on various foods to happy effect. Check out the recipe below: 🥄Simplified Herbal Syrup Recipe🥄 Ingredients: - 1/2-1 cup herb - 4 cups water - 1-2 cups of honey or sugar (molasses is an iron rich choice) - optional: vinegar or alcohol tinctures for extra preservation Instructions:
Herb suggestions you may enjoy: mint, hibiscus, mugwort, anise hyssop, elderberry, hawthorn berry, rose, and there are so many more possibilities. Want to learn more? Check our self-paced online medicine-making course to learn 11 home remedies including herbal syrups. Let us know if you have any questions and enjoy! 🥃🍵🌿🌺  Things have been really heating up! It's time for herbal iced tea!
There a couple options for how to brew: one simple thing you can do is just make your herbal infusions with cold water - for example, add 2 tablespoons or so of dried herb to a quart jar, add cold water, and let sit for 1+ hour, or all day, straining it out as you go. Some people put it in the sun to make "sun tea." Or, just brew hot tea as you normally would, i.e. 1-3 teaspoons per cup, steep 10-20 min, then strain and add ice. This will produce a stronger tasting iced tea. Here are a few different recipes you could try to make one cup of tea (if making a quart, multiply everything by 4). Citrusy-mint blend The tart and sour flavor of hibiscus combines well with a light mint-y spearmint and a little sweetness from stevia. Similar to our citrus bliss tea blend.
Relaxing blend The classic chamomile combines really nicely with cinnamon for a suprisingly apple-like taste (which is why we combined them for our "apple pie tea")
Uplifting blend The uplifting lemon balm and linden blend with a minty spearmint, sweet licorice, and come together with a surprisingly refreshing hint of ginger. Similar to our sunny day tea blend. 1/2 tsp. lemon balm 1/2 tsp. linden 1/4 tsp. spearmint 1/4 tsp. licorice 1/8 tsp. ginger Enjoy! 🍹  A delicious and nutritious way to get your herbs in is to make them into a medicinal soup stock!
It's really pretty simple: just simmer a few of your favorite herbs or mushrooms, strain them out, and then make your soup! And don't skip the straining step - many of the herbs listed below are tough and inedible. For most herbs, simmering for 30-60 minutes would be sufficient, but 4-6 hours may be better, adding water as needed. For some medicinal mushrooms, like reishi mushroom, the mushroom is traditionally cooked all day, i.e. up to 24 hours, but you can do shorter than that. Herbs that may work well, and rough quantities for an 8-12 quart soup pot are below. Adjust quantities according to your taste and/or desired effect. As always, make sure any particular herb is safe for you. Some of these herbs may affect the liver or immune system.
Other mushrooms you may want to try include birch polypore, shiitake, turkey tail or maitake. Other herbs that may work well are your tonic roots, like codonopsis. And another great ingredient? Seaweed! These mineral-rich sea vegetables are an excellent salty addition to any broth. A few leaves of kelp is just one simple way to add an extra layer of richness and nutrition to your soup. We suggest getting seaweeds from quality sources as locally as possible, such as from Maine harvesters, available here. If you're looking for a blend already made, check out our mushroom broth mix here. So go ahead and make some tasty creations to nourish your soul and boost your health. Let us know if you have any questions and feel free to share your results!  By Susan Staley
Sometimes the best thing to do is make yourself a cup of tea. Winter's deep slumber, combined with the peculiar and challenging nature of the season this year, call for moments of soothing restoration and connection. We encourage you to make you and your loved ones some tea. Anytime of day. When it comes to tea brewing you can be as simple and quick as a tea bag or as slow and steady as a decoction. Today we want to remind you of, or perhaps introduce you to, the sourdough of the tea world- the decoction. We say its the sourdough of the tea world because with the need to stay at home these days many people have taken up slower preparations and methods of cooking than are possible when one is away from their kitchen all day. Decoctions lend themselves to the parts of the plant that are dense and compact- namely roots, berries, bark, and yummy spices. Medicinal mushrooms also require a decoction to extract the medicinal components of the fungi. Now, a decoction doesn't have to take as long as a slow sourdough fermentation process- although it can. Essentially, a decoction is when heat is applied to the herbs and water over time instead of pouring boiled water over herbs to make a classic infusion. Decoctions are often done in a pot on the stove, over low heat, with a lid slightly ajar, over a period of 15min- 3 hour (or more). This preparation can also be done in a crock-pot, and is not dissimilar to making a stock. The lid is left ajar to prevent rapid evaporation, to conserve heat, and to keep aromatic plant constituents in the tea as much as possible without building over. We also like the method of doing a quick decoction (15-30min), and then adding more water and continuing the process. Just be sure to keep an eye on your pot, and to start with more water than you want for tea. It is an unhappy account (and dangerous) to find a pot with only herbs and all the water evaporated. Bring water to a soft boil then reduce to the lowest heat on your stovetop. A classic decoction is a "chai"- ginger, cardamom, black pepper and black tea (added at the end). Any decoction can become "chai-like" with the addition of aromatic warming herbs like those mentioned above as well as cinnamon, turmeric, nutmeg, clove, star anise, coriander, and fennel. In addition to the spices above, we find the following herbs make great healing and tasty decoctions. They are, ashwagandha root, shatavari root, burdock, dandelion root, hawthorn berry, schisandra berry (tart!), licorice root, reishi mushroom, eleuthero root, astragalus root, and elderberry. Use your imagination and follow your instincts. After you're finishing decocting and turned off the heat, you can also add the more delicate parts of the plant (leaves, buds, flowers, stems), cover, and let infuse into your tea. This is a great way to combine into one pot the herbs that benefit from some time over the heat with the herbs that simply require some time to infuse in hot water. Lastly, you can add more water if you find the decoction too strong, or conversely, continue to reduce if you find the cup too weak. Quick Adaptogn Chai Recipe:
Simmer the above herbs in 1.5 c of water for 20-30min as directed above. Strain and prepare with milk and honey as desired. You can also sprinkle with additional cinnamon or cardamom before serving. 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.  By Emma Merritt
In the wintertime, especially in the Northeastern U.S., it is a time when care for our skin and hands in particular becomes important. And in 2020, with all the extra hand-washing even more so! Here's a recipe to make your own hand balm at home. Ingredients:
Use liberally as needed. Works great for dry hands. For a thicker salve, use more beeswax. Want to learn more? Check our our brand new "DIY Herbalism" online medicine making course where you'll find more recipes and instructional videos. Have fun, and let us know if you have any questions! 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. By Susan Staley No matter how you plan to spend this winter holiday season from now until New Years Day, it is bound to be as bittersweet as a bar of dark chocolate. A mix of longing, new territory, and various pressures with creative ways of connecting with others, celebration, and hopefully some peace. Whatever this season is like for you, we’ve compiled a short list of herbs and practices you can lean into during this time. With the shortness of the days everything can be touched with a feeling of reflection, which may be both challenging and beautiful. We hope that the following list, and the suggestions therein, will be a kind of helpful friend along the way.
Warming Adaptogenic Winter Bliss Balls Recipe Tools:
Ingredients:
Method:
 3. Add in herb powders and mix into a stiff dough.  4. Add slivered almonds and dried fruit. Mix well.  5. Use your hands to form into balls the size of large cherries.  6. Store in an airtight container up to a month outside of the fridge.
7. Eat 1-3 balls/day with a cup of hot herbal tea. Salud! 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.  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: 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. |
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