Sweet gifts for the one(s) you love

Valentines is a holiday that many of us love to hate. It's hard to get wrapped up in the pink hearts and red roses and gushy songs if you're not in a romantic relationship - and it can seem a bit contrived even if you are!

But the concept of celebrating love itself is generative - meaning, the more love you put out into the world, the more it grows and grows. And giving as an act of love can be a very special thing indeed. So whether it's a friend, family member, or significant other, here are a few sweet gift ideas for the ones you love.

Little Barn Apothecary's Simple Body Oil [Moon]

We recently brought in this new line of hand-crafted body care products from Little Barn Apothecary in Stone Mountain, Georgia. Their body oil is a blend of cold-pressed hemp seed, sunflower seed, and jojoba oils that create the perfect non-clogging elixir to nourish your dry skin! Their [Moon] blend incorporates essential oils of juniper, orange, basil and rose and smells intoxicatingly like a late summer evening. A wonderful gift to be used as a body moisturizer or even as a massage oil.

Urban Moonshine's Love Tonic

This delicious Chocolate Love Tonic combines the aphrodisiac powers of raw chocolate and honey with a variety of herbs and spices to kindle the flame of passion. Add a dash to your drink of choice, or add it to the frosting on a chocolate cake! Perfect for setting the romantic mood on Valentine's eve.

Shoosha Baby's Massage Oil

Shoosha Baby uses only the finest and purest organic oils infused in organic herbs for baby’s delicate skin (so natural you could eat them!). This wonderful massage oil, available in both unscented and Lavender Vanilla, makes the perfect gift for both mama and baby!

Apotheker's Chocolate

What says love more than honey-sweetened, hand-crafted, locally-made chocolate?! We can't think of anything. This delicious chocolate is made in Jamaica Plain by Russ and Shari Apotheker (really, it's their last name) with love. The perfect desert bar, or melt some down to toss on popcorn (as they did) for an incredible treat.

Savannah Bee Honey

She's as sweet as Tupelo honey
She's an angel of the first degree
She's as sweet as Tupelo honey
Just like honey from the bee

Give your loved ones the gift of pure, golden Tupelo Honey! For two weeks every spring, White (Ogeche) Tupelo Trees in the Southeastern swamps bloom with fine sunburst-shaped flowers that glisten with nectar. Savannah Bee Company Tupelo Honey has buttery undertones and a mellow, clean-finishing sweetness. It's like a thick, slow-moving river of liquid sunshine.

Stretch your way into the New Year!

It can be a challenge to transition from the hedonism of the holiday season into healthy habits in the New Year! Many people make resolutions to be healthier, more fit and more energized. Practicing yoga is a great way to ease into a more active lifestyle during these cold, dark months. Jade, our resident graphic designer extraordinaire, is also a talented yoga instructor. She put together a couple of poses that will help to stretch and strengthen your body which in turn helps to manage stress!

Baddha Konasana

This posture is a great hip opener.

Sitting with your spine straight, bring your feet together so that your heels and little toes are touching. The knees will splay out as you open your feet up like a book. If the knees are high up off the ground, don't use force to push them down. Instead just gently let the weight of your knees come down towards the ground. Continue to sit up tall, keep a neutral facial expression and breathe fully for 5-10 breaths. If your knees are close to or on the floor, after taking the 5-10 breaths sitting straight up, draw in your lower abdomen and reach your chest and chin forward exhaling as you continue to open up your feet and again, take 5-10 breaths. This will bring you deeper into the posture and give your hips more of a stretch. This posture is extremely beneficial for stimulating the abdominal organs, stretching the inner thighs, hips and knees and increasing circulation. Some traditional yoga texts state that Baddha Konasana is one of the most important postures.
 

Purvottanasana

This posture engages the entire body and opens up the heart. 

Sitting on the floor with your legs straight in front of you and feet together, bring your hands behind you about a foot back with your fingers facing in the direction of your feet. As you inhale, press down into your hands and send your hips up as you reach your toes down towards the floor. Again, keep a neutral facial expression as well as an engaged core and let your head come back as you take 5 full breaths. On the last exhale, lower your hips down. If pushing up from the floor is too challenging to start, you can hold on to the back of a chair, again with your fingers facing your feet, knees start off bent and as you inhale, lift your hips and straighten the legs. This posture strengthens the arms, legs and wrists and gives a good stretch to the shoulders, chest and feet. 

I hope you enjoy these postures and that they bring you strengthen and flexibility in the New Year!

Vitamin D - A Superstar for Winter Health Infection-Fighting Abilities For Colds and Flu

This well-known vitamin has recently become a “superstar” among our customers, their MDs and wellness experts alike.  Recent research has pushed the amazing impact that Vitamin D has on our everyday health into the limelight. 

A large and growing body of evidence is showing that this “sunshine vitamin” controls some 30,000 different genes in our bodies all of which play a crucial role in our health and well-being. (1)

This vitamin is naturally produced during the summertime when our skin is exposed to direct sunlight— a good reason not to overuse sunscreen. But in the northern latitudes in winter…well above the equator, where we live in Massachusetts, the rays that produce Vitamin D in our skin are long gone. In fact the sun’s rays are insufficient to produce ANY Vitamin D from October through May here in the Boston area.  We Northeasters have a very short summer 4-month window to utilize Vitamin D rays from the sun….leaving us to consider Vitamin D supplements for our best health solutions!

Vitamin D3, or cholecalciferol is the most effective form of this vitamin which is actually a group of fat-soluble prohormones produced in the body (1) through the sun exposure or naturally occurring in a very few foods: fatty fish such as mackerel, salmon, and tuna, and in small amounts in cheese, egg yolks, and beef liver (2).  Vitamin D is also added to foods such as milk, orange juice, and breakfast cereals.

Important for the “winter blues,” recent research at the University of Arizona College of Medicine highlighted an “enhanced the ability of the brain cells to produce serotonin by anywhere from double to 30 times as much.” (3)  Think better sleep and the ability to ward off viruses with an increase in serotonin (4, 5). 

According to an article in the New England Journal of Medicine, “When the immune system is fighting pathogens …. cytokines can assist in fighting off the flu …. they also deplete one’s serotonin levels …. depressive symptoms—can accompany or follow the flu. (6)

But serotonin research isn’t all that has been discovered in recent years.  Vitamin D also exhibits its infection-fighting abilities in the treatment of pneumonia, colds, and flu. Vitamin D has been shown to regulate the expression of the genes that influence our immune system to “rev up” and attack and destroy foreign bacteria and viruses that can cause us to become sick. (4,5)

Vitamin D can also help reduce the risk of other conditions as well, including type 2 diabetes, chronic inflammation, age-related macular degeneration (the leading cause of blindness), and Alzheimer’s disease.  (4,5)

Vitamin D also exhibits its infection-fighting abilities in the treatment of tuberculosis, pneumonia, colds, and flu. It can also improve seizure control in epileptics.  (4)

People with low levels of vitamin D (suggested in large population studies), appear to have a greater risk of developing heart disease, which includes heart attack, stroke, and heart failure.  In these studies the risk was compared to people with higher levels of vitamin D. (2)

Women who are taking at least 400 IU of vitamin D daily have been shown to lower their risk of developing Multiple Sclerosis (MS). (4)

Obesity and higher mortality also seem to be correlated with vitamin D levels in the body. (4)

The National Institutes of Health has set the maximum upper limit at 1,000 IU daily for infants 0 - 6 months, 1,500 IU daily for infants 6 months to one year, 2,500 IU daily for children 1 - 3 years, 3,000 IU daily for children 4 - 8 years, and 4,000 IU daily for anyone over 9. (2)

---

References:

(1) National Institutes of Health / http://www.cancer.gov/

(2) University of Maryland Medical Center / http://umm.edu/health/medical/altmed/supplement/vitamin-d

(3) Jeremy C. Fox, Globe Correspondent, News Article, “Research Suggests Vitamin D Could Affect Brain Function”, Jan 5, 2015

(4) http://articles.mercola.com/sites/articles/archive/2014/12/22/vitamin-d-cancer.aspx

(5) http://alexstraaik.com/2013/01/20/the-flu-and-the-blues-how-influenza-syphons-your-serotonin-and-other-unpleasant-but-beatable-things/ 

(6) New England Journal of Medicine   http://www.nejm.org/

* The information provided in this blog post is not to be used for the diagnosis or treatment of any medical condition. Please consult a licensed medical professional for diagnosis and treatment of health/medical conditions.

Staying Hygge This Season

In Denmark, the winter nights are long and cold and very dark (sounds pretty similar to Boston!). Those savvy Danes combat this seasonal dreariness with the art of hygge (pronounced 'hooga') a word that roughly translates to "coziness". This means things like lighting lots of candles, cooking meals and playing games with friends and family, wrapping up in warm blankets and reading good books by the fireplace. 

After the excitement of the holiday season has passed, incorporating hygge into your daily life can help keep that warm, festive spirit alive throughout the winter. Here are some ideas to help you bring the art of hygge into your home!

Hand-poured candles, like these ones from Manready Mercantile, were a huge hit over the holidays. The warm, woodsy scents like bergamot + teak and cedar + sage will transport you to a little log cabin in the woods where your flannel-wearing friends are sitting around the fire, sipping hot toddies and telling tall tales. Perfect scents for this cozy time of year!

Nothing says hygge like a piping hot mug of something delicious. Our bulk herbs buyer Maribeth put together an amazing Mulling Spice Blend with organic spices from Mountain Rose Herbs. Add a couple teaspoons to a pot of cider or wine on the stovetop and let simmer for 20 minutes before serving. We also suggest brewing up some Chai Wallah Organic Chai Spice Tea Blend (which won a Yankee Magazine 2014 Editor's Choice Award) with your favorite dairy or non-dairy beverage and sweetener. 

Hygge is more than just "cozy" - it's about letting go of stress, being present and truly enjoying the moment, even in midst of winter. This Joy Tonic from Urban Moonshine is blend of aromatic herbs that are traditionally used to support the nervous system, restore a positive mental attitude, promote a relaxed feeling when overwhelmed or overworked, and relieve occasional sleeplessness. Enjoy a teaspoon of this delightful tonic and embrace the hygge feelings!

Who doesn't love pancakes?! Instead of waiting in line in the cold, host a party of friends for Sunday brunch at your house and whip up some of these incredibly delicious Teff Pancakes from Love Grain. Ethically harvested in Ethiopia, teff is a tiny grain with a nutty flavor that packs a powerful nutritious punch - full of amino acids and high in protein, calcium, and iron. The perfect energy-filled hygge breakfast food to enjoy with friends!

Part of feeling hygge is about being comfortable and happy in your skin, even in these months of cold, dry air and not enough sun! This pure, cold-pressed Moringa Oil from MoringaConnect is a wonderful antidote to all of those winter skin challenges - including dryness, excema, psoriasis and general dermatitis. It balances skin tone and provides much needed antioxidants and vitamins.

This beautiful aromatherapy diffuser from NOW uses ultrasonic technology to release a cold mist, filling your home with the pleasing, hygge scents of the pure essential oils of your choice. The cold mist maintains the integrity and holistic properties of the essential oils. Use a single oil or an enticing combination like lavender & peppermint or clove & orange!

Let us know how you're staying hygge this season!

Five Favorites for Winter Wellness

January is winter wellness month at the store! Our head supplements buyer and Assistant Manager Zach has written up his top five go-to's for staying healthy throughout the season. Whether you like your wellness tonics strong and spicy, or sweet and smooth, there's something for everyone. 

Shire City Herbal’s Fire Cider: Made in Western MA, this immune tonic is one of my favorites for seasonal support.  A delicious infusion of raw apple cider vinegar with warming herbs and foods including turmeric, habanero pepper, horseradish, and garlic as well as flavorful lemons, oranges, and raw honey, Fire Cider is a great food-based way to support overall wellness throughout the winter months.

Host Defense Stamets 7: Good health is as much about prevention as it is treating acute situations, and thus enters medicinal mushrooms.  A synergistic blend of 7 different species of organically grown mushrooms, Stamets 7 is a great way to give your body whole-food immune support all season long.  Host Defense’ founder/formulator Paul Stamets is one of the premier mycologists (fungi-researchers) worldwide and his products reflect that commitment and vision.

Cambridge Natural’s Sinus Blaster: One of CN’s immune-support classics, Sinus Blaster (formally Cold and Sinus Blaster) is a mix of sinus/respiratory supportive herbs and foods as well as immune boosters such as Echinacea, Goldenseal, Black Elderberry, Olive Leaf, and Andrographis.  Great for everything from the sniffles to totally-clogged-up sinus, this is a must for acute immune and upper-respiratory support.

Urban Moonshine Immune Zoom: Sometimes, you just need your body to MOVE ON and Urban Moonshine out of Burlington, Vermont knows how to help.  This formula is a delicious blend of organic Elderberry and Echinacea along with raw Vermont honey, Ginger, Cinnamon, and Cayenne designed to be taken at the onset of symptoms.  Not only is this is a holistic way to support your body’s natural immune-response, it is delicious to boot!

Gaia Herbs Throat Shield Lozenges, Tea, and Throat-Spray: This series from Gaia Herbs stands out as some of the best for those itchy, scratchy, raspy moments that we all get into from time to time.  With healthy doses of Sage, Aloe Vera, and Myrrh, this set of products can help quell the itching and scratching with minimal fuss.  Don’t suffer through that sore-throat; shield yourself with Gaia’s help.

Not Just Skin Deep: Nate Goes Poo-less!

Finding the perfect low-maintenance but effective body care products can be a lot of tiresome trial and error - especially if you're a man! Our grocery manager Nate recently went "pooless" (more on that below) and has cultivated a selection of products that meet his discerning standards for quality, efficacy and ease.  

Nate says...

No matter what shampoo I used, they all dried my scalp out and left my hair frizzy. For the past few months I have been 'Pooless - that is, I don't shampoo my hair at all anymore. Now, before you wig out in disgust and stop reading, let it be known that going 'pooless has proven quite a revelation for the health of my hair - little to no scalp flakes with a soft, silky 'run your hands through it' feel. Here's a run-down of my all-time favorite low-maintenance body and hair care products that leave me feeling so fresh and so clean.

Acure Argan Oil Conditioner

Since going "pooless" I only use a conditioner, and even then I only do it two times a week. I am an active guy, yoga everyday, and if I didn't at least use a Conditioner on occasion I fear my hair would be one thick dread lock. The Acure Moroccan Argan Oil Conditioner rinses cleanly and leaves just the right amount of oil in my hair, preserving moisture and volume.

John Masters Herbal Cider Hair Clarifier

There are times that I need a bit more cleansing - I walk everywhere and the toxic city environment gets in my hair making it feel thick and heavy. Periodically, I use the John Masters Herbal Cider Hair Clarifier. The main ingredient is Apple Cider Vinegar but it also has lovely herbal extracts to soften and strengthen. Three cap-fulls diluted in about 10 oz of water slowly poured over the head is all it takes to clean without stripping. It's the perfect compliment to the conditioner - I find I only need to do it once or twice a month!

Thesis Beauty Gentle Face Wash for Oily Skin

As with my hair, my face also thrives when I do the bare minimum. I used to use very sudsy cleansers that stripped my face of oils and left it dry. To combat that, I would then put on a day cream, but my skin always felt either too oily or too dry. I am fortunate to work here at Cambridge Naturals - whenever the phrase "there must be a better way" runs through my head, I know the solution is at my finger tips! Meet Thesis Foaming Facial Cleanser, love this brand! Local, but more importantly for me, clean . . . clean in its awesome organic ingredients and clean as in how it rinses off. It foams enough to keep the skin under my ever-growing beard clean without drying it out! A little bit goes a long way, so one bottle lasts me a couple of months.

John Masters Argan Oil

In summer, all I need is a face wash, but as the dry winter roars in I need a little extra moisture. I use Argan Oil to moisturize my hair and skin, especially my face. I put a dime size dollop on my hand and rub my palms together before evenly spreading it out on my face and beard. I'm always impressed by how well it absorbs - I don't look oily at all and my skin stays plump and itch-free. We sell lots of different brands, but I prefer the John Masters Argan Oil because it has very little smell.

Suki Exfoliate Foaming Cleanser

My beard can hide clusters of untapped oil reserves, its always scary to find and humbling to extricate. Pimples! I am far to vain for this! I have found the solution for these instances as well. Suki Exfoliate Foaming Cleanser is a sugar-based facial scrub that sloughs off dead skin, even under my beard. The sugar starts abrasive but quickly softens and dissolves as it scrubs, perfect for what I need!

A modern man with a face care regimen!

Care about your skin, go organic!

Ring in the New Year in Style!

Whether you're hosting or heading to a fabulous New Years' Eve house party, we've got all of your festive essentials to ring in 2015! Check out our list of must-haves for the 31st.

Urban Moonshine Maple Bitters: These maple bitters are the perfect addition to any beverage - whether mocktail or cocktail! Bitters aid in healthy digestion (preventing you from feeling sluggish after a big NYE meal) and are a wonderful flavoring agent as well. We recommend adding a dash to your glass of champagne or sparkling cider!

Mineral Fusion Nail Polish & Lip Tints: New Years Eve calls for sparkles, metallics, and bold reds. Mineral Fusion makes some of the best natural nail polish out there - they have a wide range of fun colors that apply evenly, dry fast, and stay chip free for days! Their lip tints are a combination between lip stick and lip gloss - easy to apply and keep your lips smooth and shiny. Your go-to's for that pop of color and pazazz.  

Counter Culture Coffee: Hosting a brunch party on New Year's Day? Wow your snobby coffee friends with your perfect pour-over skills. We recommend serving Counter Culture Coffee - their smooth and delicious year-round blends are the perfect addition to a breakfast feast. TAGS Hardware next-door is your go-to for all your artisanal coffee brewing needs.

Taza Chocolate-Covered Nuts: These delicious chocolate-covered almonds, hazelnuts and cashews will have you feasting by the handful! Locally-made in Somerville, MA, Taza makes stone-ground organic chocolate treats. Great for a hostess gift or setting out on your party's snacks table.

Megafood Balanced B-Complex, Himalaya PartySmart, and Copra Raw Coconut Water: Planning on having a wild NYE night? Protect yourself from self-loathing the next morning with these two staff favorites for hangover cures. Megafood's food-based B Complex and Himalaya's PartySmart will support your depleted system, while Copra's delicious raw coconut water is the perfect hydrating beverage, giving you lots of potassium and electrolytes. Ring in the New Year on a healthy, happy note!

Roland Pine Room Spray: Still feeling the Christmas spirit? This room spray from Soap and Paper Factory is like Christmas trees in a bottle. Keep your house (and especially bathroom) smelling fresh, piney and festive for your guests all night long. Also makes a great hostess gift!

Good Lights Natural Tealights: Nothing says New Years Eve like lots of glowing lights! These soy-based (petroleum-free) tea lights are perfect for decorating your house - creating a warm and festive atmosphere.

Zach: What I'm Gifting This Year

Assistant Manager Zach is a true connoisseur, seeking out the most interesting, unique and high-quality products to carry at the store. He's developed our now robust Men's Section, added to our line-up of effective herbal remedies for health, and sought out some incredibly delicious honeys to fill our shelves. Here he gives his top gift picks for the holiday season, great ideas for men and women alike!

Patchouli Shaving Soap by Bower Studio  This is hands down the best shaving soap I have ever used.  Hand-Poured in Boston, it features Activated Charcoal as a mild exfoliant and skin detoxifying agent as well as a beautiful Patchouli scent that I look forward to every time I shave.  The packaging is beautifully printed and has tons of gift appeal.

The Wild Medicine Solution by Guido Mase  This book is a great gift for those in your life who are interested in nature, herbs, and alternative health.   The Wild Medicine Solution is both informative and accessible; leaving the reader feeling more informed and motivated to engage the natural world in their everyday lives.  Guido Mase’ is a well-known and respected herbalist out of Burlington, VT where he teaches and practices integrative medicine.

Cabin Sprays & Resin Colognes by Juniper Ridge  New to Cambridge Naturals,  these amazing room/body sprays and solid-colognes are beautiful, not only in smell but visually as well.  Entirely hand made with wildcrafted resins and oils produced by Juniper Ridge themselves, these are a great example of terroir.  With multiple scents for the discerning noses in your life, these are sure to be a hit.

Salt Lamps by Aloha Bay  Just in time for the short-days of winter, beautiful Himalayan Pink Salt Lamps from Aloha Bay to fill our lives with warm, beautiful, soothing light.  Mined from a single salt mine in Pakistan that has been in operation for over 4,000 years, pink salt lamps

Varietal Honeys by Savannah Bee Company  I am a huge, huge fan of honey.  And not just run of the mill, OK-but-not-great honey, but delicious, subtle, wonderful honey.  With offerings from whipped Winter White Honey to Southeastern Tupelo Honey, the gourmet honeys from Savannah Bee Company out of Savannah, Georgia are one of my go-to gifts this year.  Acacia, Georgia Wildflower, and even a honey whose purchase supports the “Bee Cause Project” to educate future generations on the importance of bees, bring some sweet into your life!

Tis the Season! Alex's Gift Picks

Whether fashionista, foodie or body care connoisseur, Alex has a gift for everyone on your list! Check out her favorite picks for friends and loved ones.

Soft and Pretty Gifts

Sseko Designs  I probably wear this scarf everyday! These scarves are cozy, big and billowy with beautiful hand woven designs wrapping around the fabric and they come in three versatile colors! Sseko Designs is an ethical fashion company committed to creating sustainable economic opportunity in their home base of Uganda. Makes a great gift for that fashionable, eco-conscious friend in your life... or for anyone who just really likes a good scarf!

Acure Lip Lush in "Date Worthy"  These lip glosses provide sheer color with a creamy, but not sticky, consistency. Great for adding color and moisture, or for layering over your lipstick to add some shine. Great little gift for girlfriends, whether platonic or romantic!

Andes Gifts, Balaclava  Andes Gifts come from Bolivia and Peru and are handmade, fair trade and sweatshop free. The company is dedicated to creating economic opportunity for the local women that hand knit these products. I love their balaclava, they make two different sizes for men and women. They are a blend of alpaca wool and nylon, so they are nice and soft without being itchy. I like that you can wear the hood on the super cold days on your bike, and then flip it down for more of a scarf look, and no loosing your hat!

Yummy Gifts

Will N' Roses Soaked Sprouted Pecans  These have become a staple in my pantry. The pecans have been soaked, sprouted and slow dried so they are nice a crispy and easy to digest, then sprinkled with the slightest bit of sea salt to make the most delicious pecan ever! These would be great to bring to a gathering, give to a host or to use on a holiday dish!

Neighborly Farms Raw Sharp Cheddar  This organic, family farm based out of Vermont produces some delicious cheese! Their raw milk sharp cheddar packs a lot of flavor and you can feel good knowing that it was produced without hormones, antibiotics, chemical fertilizers or unhappy cows. Also - tastes great alongside those sprouted pecans!

Jem Raw & Organic Cinnamon Red Maca Almond Butter  Just slap a bow on this and you're done! But really - super delicious nut butter. Most nut butters are delicious in my opinion, but this one is extra special, Jem uses sprouted almonds in their recipe, and the combination of maca, coconut sugar and cinnamon is pretty perfect. I personally think this would be a great gift for anyone who doesn't have a nut allergy, yum!

Smelly Gifts

A Wild Soap "Tis the Season" Pack  A Wild Soap has come out with three great smelling, and adorable, holiday bar soaps, each one topped with a different garnish, cinnamon stick, juniper berries and shredded coconut. The 'Tis the Season pack lets you try all three soaps in a cute little package. They are all made with sustainable oils, wild harvest herbs and an essential oil blend to create the delicious scents. Great unisex gift for a variety of occasions.

Thesis Dead Sea Salt Bath  Thesis is a local company, based out of Somerville. Their Dead Sea Salt Bath is beautifully packaged in a glass bottle with a cork top, so no need for wrapping! They make a few different scents, my pick would be the lavender fields. Nice and simple ingredients, real lavender and peppermint leaves mixed with the essential oil blend to create a relaxing and refreshing scent.

Elderberry: The Queen of Herbs

By Steph Zabel
Herbalist, Ethnobotanist and Educator

Elderberry is one of those herbs that has become wildly popular in recent years. Each winter I find that more and more people are turning to this wonderful plant for its immune strengthening virtues.

In fact, it is not uncommon to find elderberry frequently out of stock in cold and flu season. Those in-the-know get their hands on the dried berry by the time fall rolls around!

There are a several species of elder that you will see used interchangeably, but the two most commonly found in these parts are Sambucus nigra and S. canadensis. Elder grows as a shurb or a small tree, producing beautiful, cream-colored flowers in the summer.

Around Boston you will notice an abundance of flowering elders in June, especially along highway roadsides. They are simply beautiful. These delicate flowers develop into juicy, dark purple berries towards the end of summer. Please note that although some people do consume raw, fresh elderberries, if eaten in large quantities they can make you feel nauseous. I always recommend using dried or cooked elderberries.

Elder is one of the most treasured herbs of the herbalist’s materia medica, and for hundreds of years has been deemed “nature’s medicine chest” for its myriad beneficial applications. In Europe, elder was believed to hold such great power that it was thought that if a sick person were to simply touch an elder tree they would be healed. It is certainly one of the oldest and most popular plants of European herbalism, commonly planted in gardens, and a beloved staple of most homes.

Today elder is most highly regarded for its ability to address colds and flu. Modern research shows that elderberry can kill many strains of influenza, and shorten the duration of illness by stimulating the immune system. Elder can also help reduce upper respiratory congestion and swelling of the mucous membranes.

Elderberries make a dark colored tea, due to its rich flavanoid content. Flavanoids – present in many berries and fruits – possess wonderful antioxidant properties that can help prevent damage to the body’s cells. Elderberries are also high in Vitamins A and C, and traditional herbal medicine considers them to be very blood-building, often used in anemic conditions.

Elderflowers are used in a slightly different way: as a diaphoretic herb they help to reduce fever. Used as a tea elderflowers can strengthen the circulation, bring blood to the surface of the skin, and open the pores so that heat is released.

The flowers are also used in beauty preparations and are said to soften and rejuvenate the skin. I often do an old-fashioned facial steam with a blend of elderflowers and rose petals to help my skin stay healthy and toned.

Commonly called the Elder Mother in Europe, there is much folklore that surrounds this tree. The spirit of the elder was thought to be the queen of the underworld and has always been associated with fairies and the hidden realm. Elder branches were once commonly hung over doorways to protect a house from evil. The Celts made flutes from hollowed-out elder stems to communicate with the dead, and it was used by many cultures as magic wands, whistles and pipes. (Interestingly, the genus name Sambucus refers to an ancient type of musical instrument.)

How to Use:
To make a strong elderberry tea, the dried berries need to be gently simmered rather than steeped like most tea. To do so, add 1 Tblsp. of dried berries to 2 cups of water. Gently simmer for 15 to 20 minutes, in a small covered pot; then strain and drink. Elderberry tea can be simmered like this on its own, but also mixes well with other herbs such as rosehips, cinnamon and/or ginger for a delicious beverage.

Or, to make a classic herbal remedy, try your hand at the following elderberry syrup recipe:

Simple Elderberry Syrup
1 cup dried elderberries
1 teaspoon dried ginger root
1 tablespoon dried cinnamon chips
4 cups water
1 cup local honey
1/2 cup brandy

1. Create a strong tea (decoction) by slowly simmering the elderberries and spices in the water. Let the water content reduce by half, which may take an hour or more.  Keep an eye on the pot and make sure the water does not evaporate too much - if needed, add another cup of water. 
2.  Strain and discard the herbs from the liquid. 
3. Measure your remaining liquid. If you started with 4 cups of water, you should have 1.5 to 2 cups of liquid left. Add 1 cup of honey. You can adjust the amount to your taste, and preference for consistency. (If you want a thicker, sweeter syrup, add more honey.)
4. After adding the honey, cook on very low heat until just combined, usually just a minute or two. When using honey (especially raw honey) you want to be careful with the amount of heat you use.
5. Remove from the heat and let cool. At this point your syrup can be considered finished, but if you would like extra preservative properties for a longer shelf life, add 1/2 cup brandy. Mix thoroughly.
6. Pour into clean glass bottles, label it with the ingredients and date, and refrigerate. The syrup will keep for several months when preserved with brandy and stored in the fridge.
    

Options: You could also add other spices such as cloves, cardamom or orange peel to this recipe. I also like to add in a small amount of dried rosehips for added Vitamin C content. Use this basic recipe as a starting point and let your creative juices flow!

Take 1-2 tablespoons a day for preventative measures and to keep your immune system going strong. This syrup is also delicious added to teas (or hot toddies!), or as a special garnish on desserts. Enjoy!

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

References:

Wood, Matthew: The Earthwise Herbal
Chevallier A. The Encyclopedia of Medicinal Plants . New York, NY: DK Publishing, 1996.
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