Ritual: Take a deep breath this holiday season

By Heather, Lifestyle Buyer + The Naturalist Contributor

I have come to understand that breath is one our most powerful tools - to soothe, to decompress, to process, to shift. When my full capacity to breathe is deeply compromised, I feel disarmed; my musical career and my role here at the store (great customer service means lots of conversations!) both depend on my lungs being in tip-top shape.

Below is a tea blend, a playlist to listen to while sipping, and a simple ritual to support the hard work your lungs do every day. Many of the herbs in this blend are gently sedating or relaxing, making this a great tea to drink before bed, especially if you find that a cough is keeping you awake at night.

Deep Breath Tea Blend

 

• Mullein - an expectorant with an affinity for the upper respiratory system

• Thyme - Agatha Noveille, Associate Educator at the Herbal Academy writes, thyme “...is useful for acute or chronic respiratory problems including coughs and bronchitis.” Thyme is also a nervine (an herb that aids the nervous system) and has a warming effect.

• Honey Gardens’ Wild Cherry Bark Honey Syrup - a wonderful, tasty blend of several different herbs that are supportive of respiratory health. The blend includes:

  • Wild Cherry Bark - a bronchodilator (an herb that assists in widening of the bronchi, which opens the airways of the lungs) that can help ease the cough reflex, calm irritation, and assist in healing of the respiratory system. Because it is naturally astringent, it assists the body in drying out mucus.

  • Elecampagne - an expectorant traditionally used to combat coughs, chest mucus, and phlegm

  • Raw honey - besides being delicious, honey is antibacterial, antimicrobial, and antiseptic (preventing growth of harmful microorganisms)

Mix equal parts of each herb (I estimate about 2-3 teaspoons of dried leaf per 8 oz of hot water), cover and steep for 10-20 minutes. Strain the herbs and add the Wild Cherry Bark Honey Syrup, stirring to combine, and enjoy your elixir!

Ritual: Burning Frankincense Resin

Steph Zabel, MSc, local herbalist and botanical educator explains the magic of frankincense: “The astringent action of this plant can also help eliminate phlegm and congestion in the lungs. For mucous-y situations that seem to hang around in the respiratory system or sinuses, try frankincense as it will not only help to dry up mucous but will also act as an anti-inflammatory in the nasal passages, making breathing easier.” You can find frankincense resin in our bulk section!

References:

http://www.flowerfolkherbs.com/blog

https://www.mountainroseherbs.com

https://theherbalacademy.com

 

CN Late Autumn TEA Ritual Playlist

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This blog series — Rituals — is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

Ritual: Tea, Breath, and Song for the Autumn Transition

By Heather, CN Lifestyle Buyer + The Naturalist Contributor

As late September ushers in the Autumn season, our bodies’ ancestral instincts kick into gear, slowing us down as we prepare for colder months. Paradoxically, our schedules speed up: school beginning, work goals and projects, change-of-season shifts, different routines... in my experience, it can feel overwhelming to have such opposing actions occurring in our internal and external environments. The answer? Tea. When in doubt, always begin with tea.

I have learned that for my personal well-being, I need to make sure I have time to slow down in the face of the momentum and frenzy. Whether it be at the beginning or the end of the day (or better yet, both!), I find that taking even just 5 minutes to breathe, drink tea, and have my own little ritual is monumentally helpful for my peace of mind.

Below I have listed a tea to sip, a simple calming ritual, and a Cambridge Naturals Autumn Tea Ritual playlist. If you can, take an hour to yourself to brew this tea, sit and sip, and enjoy the relaxing music. Focus on letting go of the daily and global stressors that surround us all and build up in our bodies. This blend is naturally cooling, and put together with the aim to aid in relief of physical tension. I find it to helpful to sip during my busy day when I crave quiet moments. It can be put on ice or kept hot; a delicious, nutritive drink no matter what temperature fluctuations that September’s transitional weather brings.

Tea blend:

• Tulsi (Holy Basil) - an adaptogen supportive for the body's response to stress
• Lemon Balm - uplifting and aromatic
• Milky Oat Tops - nourishing and trophorestorative (aid nervous tissue function and vitality)
• Skullcap - comforting and tension-relieving
• Red Raspberry Leaf - Steph Zabel, MSc, local herbalist and botanical educator says: "Beyond being a gentle, nourishing herb raspberry has been used for centuries to support respiratory, digestive and reproductive health. In Ayurvedic medicine raspberry leaves are considered to be a cooling herb that is good for reducing heat and inflammation in the body, especially throughout the digestive tract.”

Equal parts of each herb, but follow your intuition - if one herb feels particularly helpful or smells wonderful to you, add more of it!

Short steep: Steep 2-3 teaspoons of dried leaf per cup of hot water for 10-20 minutes.

Long steep: To make a more nutritive infusion with a high content of minerals, steep 4 tablespoons dried herb in a quart of hot water for 6 to 8 hours.

Note: If you’re crunched for time, you can always put water on to boil as soon as you get home so that it is ready for you by the time you settle in and pick your herbs!

Ritual:

Nadi Shodhan pranayama (Alternate Nostril Breathing)

Here is an approachable video for this technique, taught by Adriene Louise, curator of the wonderful Yoga With Adriene YouTube channel. Adriene says, “This breath technique has so many benefits! It is a great way to calm the nervous system and relieve tension and anxiety. It is great for concentration, cleansing, and is a fantastic headache cure!”

CN Autumn Tea Ritual Playlist:

References:

http://www.flowerfolkherbs.com/blog

https://www.mountainroseherbs.com

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This blog series — Ritual — is for general health information only. This website is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

Raspberry: Beyond the Fruit (Rubus idaeus | Rosaceae)

By Steph Zabel
Herbalist & Ethnobotanist

Raspberry leaf is a beautiful, delicious, nutritive and practical herb, and a very versatile plant that appeals to nearly everyone in one way or another.

Most of us are familiar with raspberry as a food — who doesn’t love fresh summer-ripe raspberries? But the part of the plant that I’ll be discussing in this article is the leaf. I love the foliage of this plant: the leaves are run through with veins, and are dark green on the top, and a lovely silvery-white on the back.

Via Wikimedia Commons

If you ever run into a brambly-type of plant growing in or near a forest you might be unsure if what you are encountering is a blackberry or a raspberry as they look quite similar. But a quick way to tell the difference is to turn the leaf over: if it has that beautiful silver-white color to it, you know you have found raspberry.

This delightful fruiting shrub is native to both to Asia and North America, and is a member of one of my favorite plant families, the Rosa (a.k.a. Rosaceae) family. While everyone is aware that raspberry fruits are edible and nutritive, most people do not know that the leaves themselves are a very nutritive agent. In fact, they are high in Vitamins C, E, A and B, and hold a range of minerals such as magnesium, potassium, calcium, and phosphorus. They also contain essential trace minerals such as zinc, iron, chromium and manganese. These vitamins and minerals are imparted to us when we make a tea out of the dried leaves.

Beyond being a gentle, nourishing herb raspberry has been used for centuries to support respiratory, digestive and reproductive health. In Ayurvedic medicine raspberry leaves are considered to be a cooling herb that is good for reducing heat and inflammation in the body, especially throughout the digestive tract. As an astringent herb it helps to tighten up the skin around wounds and promote healing. It is traditionally used for diarrhea; nowadays it is also used to strengthen the lining of the intestinal tract where there is permeability or “leaky gut.” Raspberry leaf can help protect the gut from irritation and inflammation.

Raspberry leaf is most famously known as a lovely and supportive herb for women’s reproductive health, especially during the childbearing years. As a tea raspberry can help ease menstrual cramping (perhaps due in part to its high content of magnesium). In addition, the leaves contain an alkaloid called fragrine which helps strengthen and tone the uterus and the pelvic area. This special constituent can promote fertility, prevent miscarriage, and prepare a pregnant woman for birth.

Via Wikimedia Commons

In my own recent pregnancy I drank a lot of raspberry leaf tea. However, I waited until the second trimester to do so because if taken earlier it may cause a sensation of cramping. (I typically recommend only food grade herbs during pregnancy, but especially in the first trimester.) I increased my intake of raspberry leaf tea as I neared my due date. I felt that it was gentle, supportive and full of so many good vitamins and minerals for both me and the baby. I also brought a huge container of the tea with me to the birth!

Many people claim that it can promote a shorter and easier labor. I can’t say if it truly does or not. My own labor was relatively quick and straightforward for a first-time mom… but it definitely was not easy!

I also drank raspberry leaf tea right after the birth and for a while afterwards to help the uterus regain its normal size and tone. Again, I found the mineral content of the tea to be refreshing and helpful after such a physically intense process. Hands down, raspberry leaf is my favorite herb for fertility, pregnancy, and post-natal health.

But it’s not just for women! Men can also benefit from raspberry leaf as it supports prostate health and has a toning effect for the whole male reproductive system. Raspberry tea is also wonderful, safe and gentle enough for kids (perhaps sweetened with a bit of honey.) I also enjoy it as a simple beverage tea — it makes a wonderful alternative to conventional iced tea, having a similar flavor, but without the caffeine.

HOW TO USE:

• Steep 1-2 teaspoons of dried leaf per cup of hot water for 10 minutes.
• To make a more nutritive infusion with a high content of minerals, steep 4 tablespoons dried herb in a quart of hot water for 6 to 8 hours.
• Raspberry leaf makes a great iced tea in the summer. You can do a cold-brew steep (or sun tea) of raspberry leaf by placing 4 tablespoons of the dried leaf in a quart of cold water for 3 to 5 hours. Place in a sunny windowsill if possible.
• Raspberry leaf mixes well with rose petals, red clover, mint, and chamomile

NOTES:

In pregnancy wait until the 2nd trimester to begin drinking red raspberry leaf tea because it may cause uterine tightening or cramping. Also, because of the high tannins in raspberry leaf some people feel slightly nauseous if they drink the tea on an empty stomach.

REFERENCES:

Methow Valley Herbs

The Herbal Academy

Sunweed

Dr. Mahalia Freed

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world. She teaches seasonal herbal classes and is the founder of HERBSTALK, Boston’s community herbal conference. Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

Learning From Plants Directly

By Steph Zabel,
Herbalist, Ethnobotanist and Educator

In this spring season the plants are quietly emerging and greenness is returning to the land. Perhaps you’ve spotted the violets popping up around town. Soon we will have an abundance of these indigo gems sprouting up... Hopefully you will take the time to pluck a few to adorn your spring salads, or to place in a small vase in your home.

Now in early May, we may feel our restless hearts yearning for full-on warm weather and all of the blossoms it brings. We notice that things are changing very quickly and every day something new is emerging from the ground. So I send out this reminder: pay attention to the trees and weeds and bulbs that are sprouting at this very moment. You can learn so much from their growth and unfolding.

Perhaps this is a new idea for you -- Did you know that you can learn from plants directly, without a mediator (i.e. a teacher/herbalist) in the middle? You can! And it is likely much more simple than you ever expected.

“In my practice I believe it is so important to taste, smell, observe and interact with herbs in order to more fully connect with them. ”

In honor of Spring's arrival, here are a few of my favorite ways to get to know plants one-on-one:

• Observe. Consciously pay attention to the plant life that grows everywhere. Choose one plant -- you just need one -- that you will become deeply acquainted with, whether it's a tree, shrub, herb or weed that you pass in your daily routine. Notice what the plant looks like every day and how it changes throughout the year. Notice as it leafs out, opens it flowers, and creates seeds. Notice how it dies or goes dormant in the winter, and if it comes back the following spring. This is a slow practice that takes patience but it will give you so much insight into the growing patterns of your chosen plant.   

• Be still and sip. Consciously sit with a cup of tea (made of one herb), and approach it as a sort of meditation. Appreciate and take in the color, scent, flavor and viscosity of the tea. Notice every single little detail. See how you feel about it, noticing its effects on your physical body and your emotions. After practicing with single herbs like this you may be surprised to discover you know exactly which herb will suit you best in the moment, and what herb to choose when you are unwell.
• Use your imagination. Take a piece of paper and some colored pencils or pens. Go sit outside next to a plant that catches your attention. Start doodling as you look at the plant, just letting your pencil flow and not trying to draw the plant exactly as it looks. Add in colors. Be free and messy. Soften your gaze and allow yourself to play as your draw the plant. Pay attention to your intuitions about the plant; let your imagination use it as a starting point and see what artful expressions you create. What do these expressions tell you about the plant? What do they tell you about your relationship to the plant?

I encourage you to try out these simple methods. In my practice I believe it is so important to taste, smell, observe and interact with herbs in order to more fully connect with them. You can gain so much from these simple exercises.

If you would like more guidance in connecting with plants and learning how to use herbs in your daily life, perhaps you'd like to join me in one of my upcoming Herbs for Everyday Living series...

Warmest Spring wishes to you!

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Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world.  She teaches herbal classes, is available for individual wellness consultations, and is also the founder of HERBSTALK, Boston’s community herbal conference.  Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

Three Herbs for City Folks

Photo by  Shashidhara Halady via Wikicommons

By Steph Zabel,
Herbalist, Ethnobotanist and Educator

As an urban dwelling herbalist I like to focus on the issues and challenges that city folks face in their day-to-day lives. Obviously for many people high stress levels due to the demands of modern, fast-paced, caffeine-fueled living are on ongoing problem. Many of us have nervous systems that are depleted and/or over-stimulated which makes us prone to overwhelm, anxiety, and just plain exhaustion.

Of course there are many factors that should be addressed when you are feeling stressed and frazzled, involving adequate sleep, proper nutrition, exercise, and making sure you have enough joy and connection in your life.

So how do herbs fit into all of this?

Can drinking a cup of herbal tea or taking a tincture really make any difference in the midst of a hectic day?

Definitely.

Here are three of my favorite herbs for worn out, highly-strung city dwellers whose nervous systems are in need of some love:

SAGE (Salvia officinalis)

This common garden plant is known more for its culinary uses than its medicinal properties, but little do most people know what a treasure trove this herb is. There’s an old saying, “Why should a man die when sage grows in his garden?”…referring to the belief that sage promotes a long and healthy life.

Photo by David Monniaux via Wikicommons

Personally I find sage to be one of the best plants to help me immediately feel calm if I am nervous or anxious. The tea is highly aromatic and comforting, soothing to both the mind and the digestive organs (much of the nervous system is housed in the gut). Sage essential oil can be used (diluted) to calm an over-active or overwhelmed mind, or inhaled before meditation to help you stay centered and focused. Traditionally sage was believed to have the ability to enhance inner wisdom and insight, thus one who is wise is called a “sage.”

Besides being a wonderfully calming cup of tea, sage can also be used in cases of stress-induced headaches, and may also be useful for some people who have sleep issues due to anxiety.

To make a strong cup of sage tea use 1/2 to 1 Tblsp. of the dried herb per cup of hot water. Let steep for 10 minutes. Add a spoonful of honey if you wish. The essential oil of sage can be diluted in a liquid spray and spritzed to impart its calmative properties.

Sage should be avoided during pregnancy, but soon-to-be mamas can benefit from our next herb…

MILKY OAT (Avena sativa)

Oats are incredibly nourishing. You probably know them as the hot morning cereal that has been an important staple crop of Northern European peoples for centuries. But besides being a nourishing food for the whole body they are specifically nourishing for the nervous system. Oats are a trophorestorative herb, which simply means that they feed nerve tissue and help to restore normal nerve function and vitality.

A tea or tincture of milky oats helps people to come back from nervous exhaustion and over-work. Oats help calm frayed or shattered nerves, and ease anxiety and emotional instability. Truly, this is one of my absolute favorite herbs because it is so gentle but so powerful at the same time and makes a noticeable difference for anyone who is stressed, constantly upset, overly sensitive or depleted and worn out. Herbalists have also used oats successfully to help calm the agitation from coffee or cigarette withdrawal.

If using the tincture, be sure to look for Milky Oat tincture, which means that the oats where harvested at a time when the seed yields a milky substance when crushed – this is where much of its nutritional and medicinal value lies.

If making a tea, use one big handful of the dried oat tops per quart of water. Pour boiled water over the herb and let steep overnight to extract as much of the medicinal qualities as possible.

One word of caution about oat – while it is one of the safest and most gentle of herbs, it may not be suitable for people who have severe gluten intolerance due to cross-contamination from gluten-containing grains.

TULSI or HOLY BASIL (Ocimum sanctum and O. tenuiflorum)

Recently tulsi has become the darling of many Western herbalists, and for good reason – in Ayurvedic tradition it has been a revered herb for thousands of years, called the “elixir of life” and used for everything from respiratory problems to beautifying the complexion to keeping evil influences away from the home. Western herbalists now know and love this herb (a close cousin of culinary basil) for its use as an adaptogen, which is a technical way of saying that it helps us adapt to and overcome everyday stress.

Like sage, tulsi is great for anxiety and overwhelm and will help you to RELAX. Used over time it can also increase energy and endurance. Ayurvedic practitioners believe that tulsi will move an individual towards whole health and vitality, protect against disease and gladden the heart. Overall it is a wonderful (and delicious!) herb that will gently reduce feelings of stress and is a delicious addition to your tea stash.

To make a strong cup of tulsi use up to 1 Tblsp. of dried herb per cup of water. Let steep for at least 10 minutes. Tulsi also makes a wonderful iced tea during the summer months – keep a pitcher in the fridge to drink throughout the day.

Try your hand at incorporating one or all three of these herbs into your life, and see how they support you during busy, stressful times. I’d love to know how they work for you – feel free to let me know in the comments below!

REFERENCES:

Methow Valley Herbs
CSHS
Blessed Maine Herbs
Herbal Remedies Advice

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world.  She teaches herbal classes, is available for individual wellness consultations, and is also the founder of HERBSTALK, Boston’s community herbal conference.  Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.