Surviving Thanksgiving Dinner (and beyond!)

By Bex, Supplements Buyer & The Naturalist Contributor

Some of you count down the days to Thanksgiving all year long, and are excited to gobble up a meal that brings together family, friends and tantalizingly decadent dishes. Others dread the massive feast and that heavy, sluggish feeling that follows it - particularly, when you have to undo that top button of the pants you wore specifically because they were loose. Ugh!

Regardless of which Thanksgiving camp you fall into, the day can be loaded with foods that make you feel, well, loaded. Sugar. Alcohol. Starches. Fat. Oh my! How do you avoid ending the night feeling like a stuffed turkey?

Now, some Thanksgiving survivalists suggest feasting with your eyes, rather than your mouth, but what if you are a Thanksgiving enthusiast (and pragmatist) who wants to indulge a little? How about enjoying the meal in a mindful way that supports your digestion, your taste buds and your waistline? Here are five Thanksgiving dinner survival tips to get you and your belly through the day! (And not to mention, the rest of the holiday season.)

1. Digestive bitters, digestive bitters, digestive bitters - and digestive enzymes.

The typical western diet is lacking in bitter foods, which help to jumpstart the production of digestive enzymes, bile and other digestive juices. Bitter tastes literally tell your entire digestive system, "Food is coming! Get working!". "Digestive Bitters" like those made by Urban Moonshine are traditionally used to support indigestion, nausea, gas, bloating, and balanced blood sugar levels. They encourage everything along the track - from our salivary glands to our intestines - to get the digestive party started. Consider grabbing a spray bottle of Urban Moonshine Bitters to stash in your purse or pocket Thanksgiving night. Take them about ten minutes before the big meal - and consider taking more after your meal if your gut needs a little extra love.

For those of you who need something that packs a little more punch, you may want to give digestive enzymes a whirl. Digestive enzymes support the process of breaking down food into smaller, more absorbable and digestible molecules. On Thanksgiving Day, we tend to eat more food in general, and often consume more fat, sugar, dairy, gluten and alcohol than usual. Enzymedica’s Digest Spectrum is specifically formulated to support those who suffer from food intolerances. Digest Gold is a high-potency enzyme formula, great for supporting your body in breaking down carbohydrates, fats, protein and fiber. Lypo Gold is a fantastic choice for those who aren’t used to consuming the richer foods on the Thanksgiving table and could use a substantial dose of lipase to support efficient fat digestion. Digestive enzymes are most often taken right before or during a meal, but many people find them to be effective within 30 minutes of a meal.

2. Eat a wholesome breakfast and drink lots of water!

It may seem counterintuitive to start your day with food when you know there will be so much more of it on your plate later. However, fueling your body in the morning can help you stave off some of the hunger pangs and low blood sugar crashes that can lead to overeating. Drinking enough water throughout the day can also support normal hunger levels and help your body process the high amount of salt that often comes with a heavy Thanksgiving meal.

3. Joy Tonic by Urban Moonshine

For those of you who are terrified about your crazy in-laws imposing their political beliefs upon everyone at the dinner table, we understand. For those who feel uneasy when there is enough food on your table to feed your family for a week and there are people starving in this world, we understand. For those who feel conflicted about the very origins of this 'Thanksgiving' tradition, we understand. Whatever may be causing your Thanksgiving Day anxieties, Urban Moonshine’s Joy Tonic could be the stress support that turns your day around. Formulated with uplifting herbs that promote peacefulness, inspiration and positivity, just a teaspoon of Joy Tonic can help provide that gentle emotional boost necessary to make it through the feast with a smile.

4. Plant Sterols

If you are at all concerned about the high cholesterol in turkey, not to mention other heavy foods weighing down your plates (and stomachs) this Thanksgiving, taking plant sterols might be a worthwhile investment in your health. Since plant sterols have a similar structure to cholesterol, they support the absorption and metabolism of cholesterol so that it is eliminated through your stool. As you have probably heard us say, we are not doctors or pharmacists, but clinical studies and customer experiences demonstrate that plant sterols can lower total cholesterol and LDL-cholesterol. We recommend Plant Sterols 500 mg by Blue Bonnet. 

5. GIVE THANKS! And, start those New Years Resolutions early. 

Get into the spirit of the holiday and express your gratitude for the people, experiences and transformations that have positively impacted your year. Alternatively, make some proactive commitments for how you will support your community (global or local) and honor your values in the year ahead. Share these with the table - positive affirmations can ease anxiety and bring joy to those around you in difficult times. 

As a thank you for reading this entire article, here are some extra credit tips: 

• Probiotics can be a great way to support the optimal environment for your gut. Cambridge Naturals Brand (including our line of Probiotics) is still on sale 20% off through the month of November!
• If you end up feeling bloated or gassy, Gaia makes a great formula called (seriously): Gas and Bloating. It includes some pretty remarkable digestive herbs.
• Get outside! A Thanksgiving hike will help burn those calories and get your digestive system humming along. Plus, you can avoid the crazy in-laws for another hour or so. 
• And of course… come by the store or give us a call if you have any other nutritional questions!

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This blog post 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.

Soups for Days with Five Way!

It’s that time of year again. We’re turning back the clocks, it’s getting dark early, and we’re all settling in for another long, cold New England winter. But it doesn’t have to be all gloom: this is an opportunity to get comfy and cozy. Cuddle up with a good book, a warm blanket, and a nice, hot soup!

Of course, the most important component of any soup is the broth. Here at Cambridge Naturals we have several excellent broth brands, but my personal favorite is Five Way Foods. They’re a not just a locally-based company, they also locally source the ingredients for their chicken, fish, and veggie broths. So when you buy their products from us, you’re supporting the local economy at least three times over! How cool is THAT?!

I’ve come up with a simple recipe suggestion for each of their three broths, using lots of ingredients you can find here at Cambridge Naturals. With any luck, they’ll leave you imagining hundreds of other ways to warm up your winter with Five Way. The possibilities are limitless!

First up is an option that is both vegan and gluten-free. Simmer some carrots, peas, and onion in 16 ounces of Five Way Ginger Veggie Broth until the veggies are soft. Add a packet of Lotus Foods Forbidden Rice Ramen and cook for another four to five minutes. Remove from heat and stir in the ramen’s miso packet. If you’re looking for a little extra heat, add some of our Kitchen Garden Brand sriracha to taste.

If you’d rather sample the tastes of the sea, simmer 16 ounces of Five Way Foods fish bone broth with our Maine Coast Sea Vegetables Alaria (Wakame) seaweed. Stir in South River Garlic Red Pepper Miso and finish with some of our ready-to-eat Gold Mine Kelp Noodles. The Atlantic may be frigid right now, but its bounty is as comforting as a warm, fishy hug!

Finally, a true winter comfort food: chicken and rice soup! Cook up some of our Tru Roots Organic Sprouted Rice Trio. Add to 16 ounces of Five Ways chicken bone broth along with celery, carrots, and some chopped, dried shiitakes from our bulk section. Season with a few pinches of Curio Spice Company's Kozani Spice Blend. You'll be radiating a deep inner warmth in no time!

If you want to level up your textures, try crumbling some Jovial Sea Salt Einkorn Crackers over any of these soups. Or simmer in any number of the healing herbs from our bulk section for a delicious wellness boost. There are a million scrumptious ways to enjoy Five Ways broth! Come on into Cambridge Naturals and talk to any of our brilliant and beautiful grocery staff for additional suggestions.

Beauty Uniform: Maura McGovern

By Mary, The Naturalist Contributor

The frenzy of October seemed to end just as quickly as it began, and November’s beginnings have left many of us feeling somber and exhausted in a way we didn’t think possible. It seems now, more than ever, we need a reminder of self care. Years ago, when I frequented yoga workshops, my teacher shared a valuable lesson that remains universal. She taught me that neglecting to care for ourselves will only allow us to give to others from an empty place. When we need to unite and hold each other up, we must be able to give fully and honestly so our energy is doubled, not depleted.

I noticed Maura McGovern shortly after I began working at Cambridge Naturals during one of her weekly shopping trips. Her glowing skin, calm demeanor, and shining brown hair covered by that signature hat were proof enough that she was someone I could learn a thing or two from. Everyone else seemed to know Maura and enjoy her company and inviting conversation. I was eager to learn more about who she was and she did to emanate such confidence in her own beauty and knowledge. Read on for an interview with Maura to learn about her life, her work, and her self care rituals.

All photos courtesy of Maura McGovern. Follow her on Instagram at: @mauramcgovern

When did you first become interested in natural beauty and self care?

Natural beauty is part of my daily self-care practice; a practice that’s rooted in family lessons, and a reverence for bath time. I was born with gills. 

Soaking in the tub is great way to honor the body in its most natural and beautiful state. There are definitely times when I don’t appreciate the way my body looks, but a good soak — even on those less than beautiful days — always feels like comfort food.

Along those lines, self-care is (or at least it should be) a recognized food group. The body craves this kind of nourishment; it send clues when too many hours or days pass without proper care. When I ignore signs to take better care of myself, my body demands a Full Stop in the form of Depression. Depression, for me, is rooted in regret. Wishing things happened differently then, so I can feel better now. 

Self-care is a return to Now; it’s a homecoming. Because when I focus on the breath; when I consume foods or use products prepared close the earth; when I soak my feet in a basin filled with salty water; when I fill a roasting pan with local root vegetables — I know what Now feels like. It feels good and honest. Self-care is about showing up and believing, instead of saying I don’t have time (for myself).

“Nothing ever goes away until it has taught us what we need to know.”

— Pema Chödrön

Before moving on to the next question, I would love to share a few family lessons collected during my growing up years.

I was a quiet and curious child; constantly experimenting in the kitchen, and taking note of how others moved through their lives. This is how I learned. Observation —  instead of running up and down a field — was my preferred sport. The guidance to trust a slower pace came from my Nana (Helen), my mother, my father. Their lessons were rooted in all things whole and wholesome.

Helen (pictured above) was a bright lipstick all the time kind of woman. That was her daily beauty indulgence. Her favorite color clothing was red, which she reserved for special occasions. Even if sad, it was certainly a special occasion to deliver her eulogy while wearing red in her honor. But no lipstick for me because I am not that kind of woman. We’re all similar but not the same. 

Helen and my mother showed me that beauty can be simple. It took a few decades to embrace my love for simple, instead of chasing Shoulds (should wear red lipstick, should wear heels). My father always encouraged me to do things differently. They all showed me that posture and attitude matter; stand tall and have Faith.

“I see you every day wanting to be beautiful to impress others. Be beautiful to impress yourself. ”

— Yogi Bhajan

My first paying job included pulling weeds from Helen’s garden, kneading dough for handmade tortellini, and perfecting the art of brownie-making without a measuring cup. She taught me to work (with) the land, to lean in when things get stuck (in pasta maker), and to trust my hands to say a little more or that’s enough.

Every night after supper my mother would retreat to the bathroom to wash before bedtime. She was a Clinique 3-step devotee and I was often the lucky recipient of the gift with purchase. Such magic in those small zip pouches. Her approach to her evening routine was methodical and her bare face was beautiful to me; it was simple. This routine was her version of self-care and now a legacy shared between us.

When it came to mealtime, my father insisted on things like brown rice and lentil stew. Nothing refined or processed was allowed. His approach was considered progressive because when he became a father, he was only 19 years old; a child himself. I often complained about his choices because all I wanted was a package of Oreos instead of fruit leather (gross). This is laughable now because I visit three farmers markets every week.

What’s your daily skincare routine? Does this change with the seasons?

My skincare routine is mostly simple and enjoyable; it shifts weekly and seasonally depending on hormones and weather. Below is an ideal day, but I don’t get overly excited about missing some of the steps and sometimes I add a few more. The only rule is No Rules.

When lived slowly, the morning hours are my favorite. Since I live on the top floor with a mostly sky view, I like to watch the sunrise. It’s such a good feeling to witness the new day waking up. It’s faith in action.

“And I thought how the sun blazes for everyone just so joyfully as it rises under the lashes of my own eyes.”

— Mary Oliver

The first thing I reach for is a bottle of Evan Healy HydroSoul* — the smell is such a sweet beginning. After a few sprays, while standing in the kitchen waiting for the kettle to warm, I move through a tapping ritual to get the energy flowing. It’s a self-created hybrid of Qi Gong Tapping and Donna Eden’s Energy Medicine. I also love jade rolling!

For whatever reason, on its own, I don’t enjoy drinking water. But I crave mineral-rich teas, especially Just Herbals Women’s Blend*. Taking various tinctures diluted in a few ounces of water is a swear-by part of the morning. A few favorites: Herbal Moonshine Bitters* before breakfast, Gaia Nettle Leaf* for grounding throughout the day, Good Mood feels for Fall/Winter, and I’m wild about Host Defense extracts*. Because mushrooms; so smart. 

This next step doesn’t happen daily; however, on overly anxious mornings, sesame oil-pulling is a mood-changer, among other things.

What happens daily without fail is this: a run or a walk to a park for morning prayer aka yoga shapes. Sure, I love the glow of flushed cheeks. But more than that, the lymphatic system needs to be moved. The lymphatic system is tasked with removing toxins and waste from the body; unlike blood, the lymphatic system does not have a built-in pump. So, by moving our bodies, we help to remove unwanted matter. A two-for-one: radiant skin and a cleaner body. Yes, please.

Save for the shower water, I don’t wash my face in the morning. Post shower, I massage a few drops Evan Healy Blue Cactus Elixir* into my face. Once the elixir is absorbed, it’s all about Mother Dirt from head to toe. Mother Dirt has changed the texture and tone of my skin for the better and an added bonus, I stopped using deodorant. Do you know about Mother Dirt? The AO+ mist* will convince you Rethink Clean, as they say.

My nighttime routine is similar but not the same as the morning; in addition to tea and tinctures, it’s the time of day for cleansing and sometimes a mask or a foot soak. I am totally hooked on Marie Veronique Replenishing Oil Cleanser and and once a week I use May Lindstrom Clean Dirt or a homemade mask. The mask is often a spoonful of honey mixed with chlorella and rose essential oil. A friend recently gifted me a sample of Marie Veronique Gentle Retinol Serum — wow, baby soft skin. But when I make time for a guided meditation with Tara Brach, it’s definitely a good night. Tara’s Living Presence with Body Scan is definitely a loyal companion.

Do you wear makeup?

I really love the idea of makeup, especially blush, but when it comes down to it, my routine is simple and applied in a barely-there kind of way. Friends and acquaintances often ask: Do you wear makeup? Sometimes it sounds like a compliment but sometimes I wonder, wait, was that a suggestion?!

My entire collection of makeup fits inside of a small canvas zip pouch: RMS “un” cover-up truly does cover-up night owl tendencies, w3ll Narcissist Foundation Stick because the cult following is on to something, Tata Harper Lip & Cheek Tint is cheerful and easy to apply, Mineral Fusion Blush doubles as a cheek color and bronzer, Tarte Eyeliner is foolproof thank goodness, Hurraw SPF 15 Sun* and Moon balms* are also stashed in every coat pocket, and Plant Makeup Unicorn Balm because when all else fails — unicorns.

How do you typically style your hair?

A secret to most, my hair is thick and curly but I prefer to wear it straight so I straighten it with a wooden paddle brush, a hearty squeeze of Living Proof Nourish Cream, and a hair dryer. It’s a morning meditation of sorts. 

During the workweek, I like to get my entire head wet in the shower; it’s the official wake-up call. I don’t use shampoo daily but I always use conditioner. For both, I like John Masters* and recently Josh Rosebrook* (the hair mask especially, wow). A few times a month I massage homemade nettle infused oil into my scalp, followed by an apple cider vinegar rinse. 

How do your self care and beauty rituals change while traveling?

Not much, actually. Thankfully most of my favorite products are packaged in small glass containers and I try remember to blend a single serving mask with raw honey or chickpea flour as the base. As much as I love to travel and take photos, it’s often overstimulating in a way that’s not so beautiful. Slowing down at the end of the day with a cup of tea and a mask feels like home.

What has inspired or continues to inspire your beauty uniform?

I am inspired by the spirited women in my life, walking everywhere because I don’t have a car, sitting in sunny spots while watching passersby, but most of all — the intelligence of the land. The land offers everything we need to take care of our bodies. I can imagine, it only asks or hopes that we listen for the clues, follow our instincts, and tread lightly. 

“Plants know how to make food and medicine from light and water, and then they give it away.”

— Braiding Sweetgrass

What are your top three Cambridge Naturals products?

Even though I cheated by adding an asterisk* next to all products found on the shelves at Cambridge Naturals, it’s worth noting three more just in case you’re hungry: Full Moon Ghee* because it’s pure gold on everything these days — especially Dan’s Brick Oven Bread.* Pro tip: grab a fresh loaf on Saturday mornings because it always sells out. And then wash it down with tea made with Mountain Valley Spring Water; it tastes better, no contest.

But it’s not just the products, it’s the staff and the shoppers. The community is a nourishing one. Some days I move through life as quietly as possible. This is definitely a version of self-care. Some days it’s comforting to have a place to go to talk about products and self-care practices. I’ve been shopping at Cambridge Naturals for 17 years. A home away from home.

To follow Maura on Instagram: @mauramcgovern

“Put yourself in the way of beauty.”

— Cheryl Strayed

Our letters to our staff, and a reaffirmation of our Core Values

As the results of the election were solidified early Wednesday morning, our thoughts as business owners and employers were especially with our staff and our local community. Our hearts ached thinking about the impact of the language used in the campaign and the likely policy changes will have on our diverse community, and the health and wellness of our planet.

Here’s are the notes we wrote to our staff, from two generations of owners:

From Emily & Caleb:

Many of you may be feeling as Caleb and I are feeling tonight. Disillusioned, fearful for the future... frankly, in disbelief. Whatever the final outcome, this election has brought to light a lot of painful truths about our country and how we understand each other as citizens and humans.

We don't know what the next days, weeks, months and years will bring. One thing that's giving us both hope right now is the work we're doing every day, along with you all. This small business that my parents started, over 42 years ago, is a beacon of hope and a microcosm of possibility for a better world.

One of our deeply held core values is to treat each other, and all of our stakeholders, with "dignity, respect, and appreciation." Now, maybe more than ever, that seems so critically important.

On behalf of the entire ownership team, thank you for working alongside us.

We're truly looking forward to seeing your faces tomorrow.

In gratitude,
Emily + Caleb

From Michael & Elizabeth:

Yes, echoing Emily's words!  I won't sugar coat the situation (even with organic, fair trade coconut sugar produced in a locally owned, solar powered women led factory). These are trying times. One of the advantages of getting older is experiencing and surviving many such times.

In mine and Elizabeth's minds, our shared goal is not just to survive but to thrive. Perhaps more important it is, as Emily said, to be a beacon and an oasis for others who are dealing with the same (or worse) challenges.

I am at the airport heading off to Denver for an Independent Natural Foods Retailers Association (INFRA) board meeting.  I can't say we slept much last night and we were both half hoping the meeting would get cancelled.  And yet, INFRA represents some of the best aspects and people of the organic and natural products industry.  As such we are important examples of businesses who are about much more than the "bottom line" and in fact keep striving to move the argument for organic and biodynamic, legitimate fair trade, ethical business practices and support and participation in community that much further.

On that aspect we will not waver!  And there are literally many, many millions of people and thousands of businesses and organizations like ours striving towards a healthier and more fair society. We will not be intimidated or stopped by any election or really by anything.

I really wish I was staying back and could have some "side discussions" with any and all of you and I'm envious that Elizabeth gets to be there.  And yet, I know I am speaking for both of us (and Emily and Caleb) to say how grateful and appreciative we are of our strong, dynamic and kind-hearted staff and how together we will carry on with conviction, dignity and yes, sincere optimism.

--Michael and Elizabeth

When thinking about what to write and how to write it, we immediately referred back to our core values. Our core values guide everything we do as a business. They allow us to serve our customers and our community, work alongside one another, and conduct business in a way that we believe is making the world a more just, equitable, and healthy place to live. They ensure that we’re on the path to actualizing our mission in the world. They are what make us, uniquely us. And, they make us extremely proud.

These eight values have guided us for over 42 years and we think that it’s the perfect time to share them with all of you, our community, so you know what we stand for and strive for.

Dignity
Treat our customers, suppliers, delivery people, and each other with dignity, respect, and appreciation.

Empathy
Make every person’s experience as meaningful and enjoyable as we would wish ours to be.

Curiosity
Seek out and research the finest products available.

Thoughtfulness
Promote values of doing business ethically and grow in thoughtful and principled ways.

Community
Strive to build a more fair, equitable, and kinder world and be a resource for health and happiness, both locally and globally.

Honesty
Earn an honest profit and pay honest wages based on our success individually and collectively.

Vitality
Keep our business beautiful, sparkling, clean, and organized at all times so that our our customers feel peaceful and energized in their experience.

Work hard, have fun, encourage laughter.

The Tree of Spice: Cinnamon

By Steph Zabel
Herbalist, Ethnobotanist and Educator

For many people, cinnamon evokes thoughts of the holiday season, of tasty desserts and of cozy kitchen aromas. And rightly so, for it is such a common and comforting culinary spice.

Despite being a staple of kitchens throughout the world, cinnamon is very much a plant of the tropics. True cinnamon is a small, evergreen tree that is originally native to Sri Lanka. The aromatic bark is the part that is harvested for use in food and herbal preparations. For ages it has been a highly regarded and often mysterious spice… The Greeks used it to flavor their wine and the ancient Egyptians used it in exotic blends for incense to perfume the air.

By Köhler–s_Medizinal-Pflanzen via Wikipedia

There is often some confusion surrounding the different types of cinnamon, since there are actually several species of trees which are sold on the market. True cinnamon, Cinnamomum verum, (also called Ceylon cinnamon) is grown in Sri Lanka. There is also Cinnamomum cassia, Chinese cinnamon or cassia, which tends to be more commonly sold in powdered form in the United States. To me, cassia cinnamon has a bolder, spicier taste to it, and true cinnamon is lighter and sweeter. Try both kinds to see which one you prefer.

The first time I ever had cinnamon as a tea — yes, it can be drunk as a tea! — I was on a very small island in the Caribbean. The local people there drink cinnamon for upset stomach and digestive issues. I remember feeling so surprised by the tea — how immediately delicious and sweet and warming it was. It was one of the best things I had tasted!

Several herbal traditions around the world also use cinnamon for digestion as it stimulates and supports weak or stagnant digestive organs. It can be especially useful for nausea, vomiting and diarrhea.

By L. Shyamal via Wikipedia

I like to think of cinnamon as a more gentle substitute to ginger. We all know how spicy and warming ginger is, and all the great benefits it has for the digestive system… however, for some people dried ginger is just too hot. If you’re like me and ginger root makes you sweat and feel uncomfortable, you probably already have a warm constitution and don’t need something so strong. Try cinnamon bark instead.

Given the inherent warming properties of cinnamon, it has traditionally been used for “cold” conditions such as a weak digestion, cold extremities or poor circulation. It may also be quite helpful for reducing the uncomfortable symptoms of Reynaud's Syndrome. In women, it can be helpful in improving blood flow to the pelvic region, especially in cases of amenorrhea or fibroids.

Cinnamon also seems to play a role in regulating blood sugar and is often recommended for people with diabetes as it can improve insulin utilization. How interesting, then, that it is such a traditional ingredient in sweet, sugar-filled desserts around the world!

Finally, the bark of this wonderful tree possesses anti-inflammatory properties; as such it may help inhibit allergic reactions by reducing the histamine response caused by seasonal or environmental allergies. Blend a bit of cinnamon bark with nettles to help combat a dripping nose or itchy eyes during allergy season.

HOW TO USE CINNAMON:

➤ To make a tea use up to 1 tablespoon of the dried bark per 2 cups of water. Let simmer for 20 minutes in a small saucepan on low heat. Then strain out the bark. You can use whole cinnamon sticks (crushed) or cinnamon chips.

➤ Use cinnamon bark as a more mild substitute for ginger in teas/chai blends if dried ginger is too warming and stimulating.

➤ Sprinkle powdered cinnamon on top of beverages, warmed milk, or desserts.

Note: It is believed that Cassia cinnamon — which is high in natural coumarins — can be damaging to the liver when used in large quantities over time, especially in sensitive individuals. If you use cassia cinnamon, use only in moderate does. Or, choose to use true cinnamon instead which does not contain the high level of coumarins that cassia does.

Photo by Steph Zabel

RECIPES:

Here are a few fun cold-weather, holiday recipes below. One is for a cinnamon and apple cordial that will help you stay toasty warm in the winter months, and the other is one of my favorite recipes of all-time, my root chai blend. Enjoy!

Cinnamon Apple Cordial

• 6 cups tart, local apples, seeded and coarsely chopped
• 1 cup raw honey (or more to taste)
• 2 large cinnamon sticks, crushed
• 1/2 vanilla bean pod, sliced in half
• brandy to cover

Combine all ingredients in a large glass jar. Shake often to help the honey dissolve. Let infuse for 4-6 weeks then strain through a cheesecloth and store in a clean, dark colored bottle.

Steph’s Root Chai Blend

• 6 cloves
• 6 cardamom pods
• 1 tsp. black peppercorn
• 1-2 tsp. dried ginger root
• 1 tsp. dried orange peel
• 1/2 Tblsp. cinnamon bark (sweet or cassia)
• 1 Tblsp. burdock root
• 1 Tblsp. roasted dandelion root (roasted will yield a deeper, darker flavor)
• 1 Tblsp. roasted chicory root
• 1 Tblsp. astragalus root

First, grind together the cloves, cardamom and peppercorn in a mortar and pestle. This will help their flavor be dispersed throughout the whole tea. Combine these crushed pieces with the remaining ingredients and mix thoroughly. Store in a tightly capped glass jar. This will make about 5-6 servings of tea. 

To brew the tea, add up to 1 Tblsp. of the chai blend per two cups of water in a small saucepan. Bring everything to a boil, then lower the heat and let it simmer covered at for least 20 minutes. Just be sure to keep an eye on the water level and don't let it evaporate too much. When it is as dark and spicy tasting as you would like, strain out the roots and add milk and honey to taste.

 REFERENCES

Botanical.com
University of Maryland Gazette
Herb Wisdom
Acupuncture Brooklyn  

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.

*The next Herbstalk event is the Wintergreen Herbal Market taking place on November 26th at the Armory in Somerville! More details can be found here!

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.

Not to be nosy, but you may need a Neti Pot!

By Bex, Supplements Buyer & The Naturalist Contributor

What’s that ceramic wonderland hanging out in the Sinus & Eye Support section by the supplements desk? The rainbow pottery assortment is a colorful tribe of neti pots! While they are neither teapots, nor genie lamps, neti pots can pretty much function as both for your nasal passages. If you find yourself complaining about seasonal allergies year round, if you constantly feel like you’re swimming underwater, or if you’ve yet to shake that stuffy, sniffly, cranky, leaky bout of the morning blaaaahs, you might want to try nasal irrigation!

PRAY TELL, WHAT IS NASAL IRRIGATION?

Nasal irrigation is a support system that stems from Ayurveda, the 2,000 to 5,000 year old traditional healing modality of Vedic India that was developed to assist one’s yogic path. This ancient practice involves flushing the nasal passages to support the release of mucous buildup, congestion and other potential ickiness that gets stuck in your nostrils and sinuses. Neti pot flushing assists the airways to promote deep and clear breathing, which is a major boon for yogis and non-yogis alike!

WHY IN THE WORLD WOULD I STICK THIS THING IN MY NOSE?

Our nostrils are the primary passage of air in our bodies - so pollutants, debris and other irritants can sneak into our system and get caught there, bringing on an onslaught of, well, snot. Other people that are particularly booger prone prefer flushing to picking because (just in case you didn’t know) fingers are dirty.

From an Ayurvedic perspective, autumn is the Vata time of increased wind and cold. As chill sets in, leaves fall, mold forms and ragweed goes nutso, so it turns out that now is a great time to start flushing and prep your schnoz for the frigid winter months.

OK, YOU’VE CONVINCED ME. HOW DO I DO THIS THING?

It miiiiight feel a little goofy to shove what feels like a piece of dishware up your nose to encourage that feeling you would get when you accidentally snort water through your nose while swimming - but I assure you, after a few practice sessions, you will be diving into the practice!

Your neti pot will come with instructions, but basically, you will be letting water travel from one nostril to the sinuses and back down the other nostril - then you will switch sides and repeat! Remember to always use lukewarm previously boiled, sterilized or diffused water as regular tap water can introduce some pretty funky critters into your nose.

WHAT COLOR NETI POT SHOULD I GET?

Now that’s totally up to you. We carry gorgeous Baraka and Coryell ceramic neti pots as well as an assortment of (BPA free) plastic neti pots. While they are all super-functional, some might fit into your bathroom aesthetic better than others.

Soon you will be a neti pot devotee! And if after a while your nasal passageways are so clear and moisturized that you decide the practice is no longer necessary, you can always use the ceramic vessel as a landing pad for your latest experiment sprouting seedlings!

October Monthly Muse: Brianna Klingensmith

By Mary, Body Care Buyer & The Naturalist Contributor

Just as our internal organs digest nutrients from the food and beverages we consume, our skin, the body's largest organ, absorbs the vitamins, minerals, chemicals, and toxins that are found in personal care products. However, the soaps, lotions, and scrubs on the market in the US are not nearly as regulated as the guacamole and hemp hearts we devour. At Cambridge Naturals, we strive to offer the cleanest and safest products for our customers throughout each of our departments. We’re especially excited when those safe products come from businesses right here in Massachusetts.

In the middle of our wall of soap sits a product that always catches my eye. The natural and distinct shape of Brianna’s Handmade Soap is just as pleasing and unique as its delectable smell. It inspires daydreams of having my own house with a beautiful guest bathroom prominently featuring a wooden soap dish on which I could strategically place Brianna's Oatmeal Agave soap... All that from a bar of soap, who knew?

Brianna’s soaps are handmade at her home in Arlington. Completely free of animal products, synthetic dyes and fragrances, they cleanse, moisturize, and soothe without stripping our skin of beneficial oils. An added bonus is that buying local allows our store to cut down enormously on excessive emissions from distant deliveries. Brianna even hand delivers her orders to the store!  Read on to learn more about this savvy soap maker who we have so enjoyed getting to know, and see why she’s our October Monthly Muse.

What is your favorite place or thing to do in the Boston area?

My husband and I live right on the Minuteman Bike Path in Arlington and on a sunny day I love taking my bike out and riding out to the end of the path where there is an adorable little park. I’ll bring a snack and just relax on a bench and people watch before turning around and riding home. The last time I trekked out there, there was a man singing old railroad songs and playing his guitar. It was lovely!

On nice Sunday afternoons, my husband, Martin, and I like to take long walks in the city.  We usually end up at one of the breweries in Cambridge or Somerville.

What is the last book you read that you couldn’t put down?

It has actually been quite a long time since I found a book I couldn’t put down. In the past year I have been increasingly interested in reading blogs and there are two which I can’t stop reading. One is Frugalwoods  and the other is Cait Flanders. Both blogs talk about minimalism and conscious consumerism, among many other topics. The Frugalwoods actually used to live here in Cambridge and now own a homestead in Vermont. I find following them both to be very inspiring. The idea of simplicity in all aspects of life really resonates with me.

How did you first learn to make soap yourself?

My sister-in-law and very good friend, Liane, showed me how. She used to be a chemist working for a drug company and saw, first hand, how many ordinary chemicals found in most mass-produced bath and body products can affect us. For example, most “soap” that is sold is not actually soap, but a mixture of detergents, many which will strip the skin's natural oils. Soap is only allowed to be labeled as soap if it is made with some sort of fat or oil and lye. When other chemical detergents are added, it is no longer considered soap. 

Liane made me aware of labels and encouraged me to look up the products that I use on the Environmental Working Group (EWG) website. This website contains a large database of just about any mass produced bath and body product you can find. It assigns a health safety grade to each product based on available scientific research data. This was very eye opening as well as disturbing! She taught me how to make my own soap and skin cream both of which contain only natural, healing ingredients. Once I started to make my own, I never went back.  

What inspired you to start your own company and sell handmade soap full time?

Once I began making soap, I could not stop! I find it to be extremely creative and fun and with this new found hobby, I was producing lots and lots of soap. My husband one day told me that enough was enough and that we couldn’t have all these bars of soap all over the house! When we were out to dinner one night we saw an ad for a small artisan market that was looking for vendors. He urged me to apply to it hoping I’d get rid of some of my supply. At first I didn’t feel like I was ready and wasn’t sure others would like my soap as much as I did, but I decided to give it a try. I’m so glad I did!

How do you go about creating the different scents?

To be honest, I pick my favorite scents and I play with different combinations and see what I come up with. One of my favorite combos is orange and clove. It’s tricky to get the ratios of this blend correct without it being overpowering. I was very satisfied when I finally came up with one that was just right!

What are your top three Cambridge Naturals products?

I have been faithfully buying Rainbow Light vitamins and I can actually tell the difference with the energy boost these give me.

Last year my husband and I went on a thru-hike of the Colorado Trail where we hiked 400 miles through the mountains. We both discovered GoMacro Macrobars which gave us the nutrients needed to keep us going. Around 3pm each day we would inevitably hit a slump and need the pick me up. These worked like a charm.

My favorite chocolate ever is Taza chocolate! I absolutely love the taste and texture of this stone ground chocolate bar and they are my go-to gift for any occasion. 

Thank you so much for sharing your story with us, Brianna! We carry all four soaps from Brianna’s growing line including: Unscented, Oatmeal Agave, Green Tea Lemongrass, and Lavender Blossom. They’ll make the perfect stocking stuffer for this holiday season!

Beauty Uniform: Emma Bartolini of Shamanuti

By Mary, Body Care Buyer and CN Blog Contributor

Given than Cambridge is such a wellness and culture hub, the Cambridge Naturals team has found that many of our customers have more tricks up their sleeves than the potions lining the shelves in our body care department. From DIY face masks and body scrubs to herbal foot soaks and breathing practices, we can all learn a little more about taking care of ourselves from our friends and neighbors. We’d like to introduce a new monthly series highlighting locals that inspire us to bathe ourselves in beauty, mentally and physically, every day.

As our environment begins to show signs of fall’s impending arrival, I feel a profound change in energy throughout the city. A change that always reminds me of F. Scott Fitzgerald when he famously said, “Life starts all over again when it gets crisp in the fall.” Students return, new apartment leases are signed, wardrobes are updated, and the produce section gets sprinkled with pumpkins in place of citrus. New beginnings such as these often require much of our time and energy to be poured outward, leaving us hard pressed to find spare time for the extra TLC we need.

It’s not hard, though, to notice the radiance of someone who does find time for self care. Our physical bodies, and the force of nature that they are, are as various in size and shape as they are in their needs. Getting to know those ever changing needs our physical form demands, non-judgmentally, can be a lifelong journey. But we’re here to help you along the way.

I first met Emma Bartolini, VP of Sales and Education at Shamanuti, back in July when she paid Cambridge Naturals a visit to teach a few of us about the brand. I’ve since become an avid worshipper of the Activated Charcoal Cleanser.

A Rhode Island Native, Emma now lives in Massachusetts with her husband and daughter, Isabella. I realized quickly that she was a wealth of skincare knowledge and self-care inspiration. It was Emma, after all,  who taught me to treat my hands just as I would my face: exfoliators, serums, moisturizers and all. Read on to learn how this passionate plant advocate and super mom incorporates self care and beauty into her daily life.

How did you first become interested in natural beauty and self care?

I always had an affinity for eyeliner. It really started with my Mother. I grew up in a natural home, using natural products and eating natural food. She was elegant, and had very simple self-care routines. Baths, massages, tea, acupuncture, cooking and music were regarded necessary for self-care. Over time I included my own practices but always stayed true to her rituals as my own.

I found an accidental and successful career in natural beauty, health and wellness in 2001 and stayed impassioned by it ever since. I love real and honest ingredients and discovering what my skin craves and reacts well to. The exploration of scent, and touch of natural beauty products and how they make you FEEL is what is so engaging to me. That is ultimately what led me to Shamanuti, honest ingredients that transform your senses and skin!

What’s your daily skincare routine? Does this change with the seasons?

I would like to say that I wake up fresh and do yoga for an hour before greeting my day… but I have a toddler. My morning routine has shifted gears since Belle was born. It has to be quick, but it still has to be great.

I spend some time as I cleanse, allowing the Activated Charcoal Cleanser to really do its magic. I use a pea size amount in my palm, warm water and will use fingertips in small circles for about 5 minutes. Cleansing is so important for circulation, the longer I leave this cleanser on the happier my skin is. I rinse off with warm water, and then follow with the Seaweed Toner. The sea algae, hyaluronic acid and willow bark always bring my skin back to balance. While my skin is still tacky I finish with the Golden Light Crème, which leaves my skin dewy and radiant. Throughout the day I will use the Seaweed Toner or Organic Mist to freshen and hydrate my skin.

In the Summer I simplify my routine to Cleanser and Toner, and will use the Chamomile Cucumber Eye Gel or Sun Butter all over my face after being in the sun.

In the autumn, winter and spring I need the rich moisture of the Golden Light Crème.

Do you wear makeup?

Heck YES! I love makeup! Mineral Fusion Pressed Foundation and either the Espresso Gold or Sultry eyeshadow trios. I’m currently loving Aisling Organics black eyeliner and cork foundation and Shamanuti mascara. My usual daily go-to is a dramatic eye, and clean lip. But autumn has me craving bright and bold red lips!

How do you typically style your hair?

Is a Momma bun a hairstyle?

What is your nighttime routine?

I start powering down pretty early, and have a cup of Organic India Tulsi Sleep tea. I do another thorough cleanse with ACC, followed by Seaweed Toner and then incorporate a small drop of Essential Serum. Since your skin detoxes and regenerates at night, supporting it to do its own organic healing process is important. Allowing your skin to breathe and not hinder the healing. I rub Belle’s feet with Weleda Lavender oil and do the same for myself to help with relaxation and sweet dreams.

How do your self care and beauty rituals change while traveling?

I try to limit my travel bag to the essentials that I know bring my skin back to balance, and items that are multi-purposeful. Activated Charcoal Cleanser goes with me everywhere; I use it to take off my makeup, cleanse my face, as my body wash and my husband uses it as his shaving gel as well. I usually simplify my routine, and make sure I always bring my own pillowcase!

What has inspired or continues to inspire your beauty uniform?

I am a very visual person, and find inspiration anywhere from a walk outside in the garden to the produce section surrounded by exotic flowers and fruits. Pinterest and Instagram are amazing resources for visuals and tutorials. The only problem is realizing I just spent an hour scrolling looking at crystal mandalas or Grace Kelly photographs and should have gone to bed for beauty sleep! Events like Natural Products Expo West, the W.E.L.L. Summit or Indie Beauty Expo are the best outlets for all that the natural beauty industry has to offer. Our culture is so rich with inspiring, and brilliant people and the BEST products!

When do you feel most beautiful?

When I look at my gorgeous daughter. Everyone tells me that she looks just like me, and when I soak in how intoxicating and angelic she is, I really feel my own beauty.

What are your top three Cambridge Naturals products?

OMG. Three?!

Well, after spending a long time in each aisle looking at all of the cool, new, on trend, local, awesome, products Cambridge Naturals has to offer I usually will choose a new lip balm because I can never have too many. My last purchase was the Wild Rose Herbs Pear Blossom.

I stock up on Jarrow Formulas FemDophilus, for healthy digestion and especially incredible for supporting great skin! And John Masters zinc and sage shampoo.

Thank you so much for sharing your beauty uniform with us, Emma! All Shamanuti products are 20% in the store for the rest of October. Come in and stock up on your favorite local facial care now!

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Let's Do Brunch!

By John B, Grocery Buyer, CN Blog Contributor, and Brunch Aficionado

Ah, brunch.  Not quite breakfast, not quite lunch, but a perfect excuse to gather with friends and catch up ahead of your afternoon plans. But what about the weekend crowds? The waits? The lines? These can be frustrating, especially for the brunch-goers among us who are just trying to nurse their hangovers with some fried food and a little hair of the dog in peace. Too bad it would be such a hassle to organize a brunch get-together at your own place, right? WRONG! With a little help from the Cambridge Naturals grocery section, you can put together a full vegetarian brunch spread, with appetizer, main course, dessert, and cocktails, that will be easy to prepare, not to mention much more nourishing and healthful than anything at your local greasy spoon.

Let's start with the first course. This one is as simple as it comes: Smear our Lundberg Brown Rice Thin Stackers with some Justin’s Chocolate Hazelnut Butter Blend and top with a sprinkling of Phoney Baloney’s Coconut Bacon. This vegan sweet-and-savory combo will be sure to wake up your taste buds. Even connoisseurs of “real” bacon will find it irresistible!

For the main course, let's talk Tex Mex. I was in Austin recently, and a brunch staple there which the northeast sorely lacks are migas, a fantastic scrambled egg and tortilla dish. For a somewhat non-traditional take, start by frying some diced tomatoes, bell peppers, and onion in our Dr. Bronner's Coconut Oil. Rather than frying day-old tortillas, just have some of our Jackson's Honest Tortilla Chips nearby. Add the chips and some well-beaten eggs into the pan with the veggies, shred in some of our Neigborly Farms Savory Pepper Cheddar Cheese and scramble it all up! For a little added heat, our Los Roast X-Hot Chile Sauce makes a great condiment. Serve with a side of black beans or home fries, if that strikes your fancy.

Photo of migas via Pinch of Yum

After those hot and spicy eggs, your guests are sure to want something cool and sweet. Try making a parfait of our Organic White Mountain Bulgarian Yogurt with thin layers of Fiordifrutta fruit spreads and any of our delicious granolas. 

Now that you've got a good, strong base of delicious brunch treats in your belly, it's time for that post-meal cocktail. Mix 3/4 oz of Bushwick Kitchen's Trees Knees Cinnamon Maple Syrup, 3/4 oz dark rum, and 8 oz of our Slingshot Cold Brew Coffee. Stir and pour over ice. Voila! The perfect cap to a great meal. Your guests will think you are a culinary genius, I guarantee it.

These are just a few ideas to get you started based on what we have in our always changing, expertly curated grocery section. Come on in or get in touch for more ideas; or tell us some of your own!