Spring - The Season of Renewal

Spring Season: The long-awaited change of winter to spring. Seeds sprout, flowers open, and the sun warms the earth. There is a sense of renewal, growth and new life all around.  While winter was a time to conserve energy and reduce activity, spring is a time of regeneration, new beginnings, and a renewal of spirit.

The Principle of the Five Elements

The five elements refer to wood, fire, earth, metal, and water in Eastern philosophy. The Principle of the Five Elements (or Five Phases) describes the flow of Qi and the balance of Yin and Yang.

According to the principle, all change in the universe occurs in five distinct stages. Each of these stages is associated with a particular time of year, a specific element in nature, and a pair of organs in the body. This flow of change links together the seasons of the year, aspects of nature, and your body's organs and bodily processes. A practitioner of Traditional Chinese Medicine (TCM) uses this principle to diagnose and treat health problems, linking specific foods, herbs, and acupuncture points to the restoration of Yin, Yang and Qi.

Spring is the ideal time for cleansing and rejuvenation for overall health and well-being. As spring is represented by the Wood element and includes the Liver and its complementary organ, the Gallbladder, these two organs are usually the primary targets for springtime cleansing and health regimens.

• Element: Wood
• Color: Green
• Nature: Yang
• Organs: Liver, Gallbladder
• Emotion: Anger

Liver Qi Stagnation - According to the philosophy of Chinese medicine, the Liver is responsible for the smooth flow of Qi (energy) throughout the body and smoothing our emotions. Anger, irritability and frustration are all signs that our Qi is not flowing smoothly. This is referred to as Liver Qi Stagnation, one of the most common imbalances treated by TCM practitioners.  To counter-balance this, the positive qualities of a strong Liver and Wood element are: Growth, Generation, Generosity and Planning.

Put Some Spring into Your Step:

Spring corresponds to the "Wood" element, which in turn is conceptually related to the liver and gallbladder organs. As mentioned above, Chinese Medicine states the liver is responsible for the smooth flowing of Qi (energy) throughout the body. When the liver functions smoothly, physical and emotional activity throughout the body also runs smoothly. So, for optimum health this spring, move your Qi!

Stretch - The liver controls the tendons. According to Chinese medicine, the liver stores blood during periods of rest and then releases it to the tendons in times of activity, maintaining tendon health and flexibility. Incorporate a morning stretch into your routine. Try yoga or tai qi.

Eye Exercises - The liver opens into the eyes. Although all the organs have some connection to the health of the eyes, the liver is connected to proper eye function. Remember to take breaks when looking at a computer monitor for extended periods of time and do eye exercises.

Eat Green - Green is the color of the liver and of springtime. Eating young plants - fresh, leafy greens, sprouts, and immature cereal grasses - can improve the liver's overall functions and aid in the movement of qi.

Taste Sour - Foods and drinks with sour tastes are thought to stimulate the liver's qi. Put lemon slices in your drinking water, use vinegar and olive oil for your salad dressing. Garnish your sandwich with a slice of dill pickle.

Do more outdoor activities - Outside air helps liver qi flow. If you have been feeling irritable, find an outdoor activity to smooth out that liver qi stagnation. Try hiking or take up golf.

Enjoy dandelion or milk thistle tea - Dandelion and milk thistle both help protect liver cells from incoming toxins and encourage the liver to cleanse itself of damaging substances.  The liver is strained by consuming items such as alcohol, medications, pesticides, environmental toxins, and even heavy metals such as mercury.

Get Acupuncture treatments - Acupuncture and Oriental medicine can help improve the overall health of your liver as well as treat stress, anger and frustration, which are often associated with liver qi disharmony.  Seasonal acupuncture treatments just four times a year can serve to balance the inner organ systems and can correct minor annoyances before they become serious problems. Call an acupuncturist near you to stay healthy this spring!

Feeling Good Starts in the Gut

Some say that our "second brain" is the digestive tract, so yes, it may be true that feeling good starts in the gut.  Now that the holiday season is past, you may notice that the last month put stress on various body systems: immune, emotional and of course digestive. Here are some easy ways to rebuild and restore your digestive process:

• Take probiotics - Probiotics are the "good bacteria" in your gut that are essential for optimal health. Some probiotics are found naturally in our food, but most of us need an extra supplement to adequately populate the digestive tract. Good sources include: Kombucha, yogurt and probiotic supplements (best brands: Jarrow & PB8).
• Eat cooked foods instead of raw foods - Cooking foods makes less work for your stomach - it warms food both physically and chemically. A variety of cooked vegetables should be the mainstay of your diet. This knowledge is backed by thousands of years of medicinal food knowledge (Chinese and Ayruvedic Medicine systems). Some percentage of raw foods may be appropriate for you; The greater your "digestive fire", the better you may be able to metabolize raw foods.
• Eat room temperature and up - Your digestive organs work best when warm.  Digestive enzymes can only work in a certain temperature range, so cold foods will inactivate those enzymes. This advice goes for fluids too - try to drink room temperature or warm drinks instead of cold ones.
• Relax while you eat - Eating any meal should involve sitting down and nothing else. Your body needs all it's energy to digest in an efficient way, so moving around, working or being involved in a highly stimulating mental activity is not ideal.
• Chew - Many people do not chew their food! Chewing is the first part of the digestion process and is absolutely critical in the digestion of all food, especially carbohydrates. The enzymes in saliva are there for good reason as they are the first line of attack in breaking down foods.
• Wait until you are hungry - You body knows when it it is time to eat - your chatty relatives do not.  When you feel the hunger building, this is your sign that the your gut will get the maximum benefit from a warm winter meal.
   

If you have chronic digestive issues, a Licensed Acupuncturist can help. Acupuncture and herbal medicine are very beneficial for strengthening digestion and reducing pain, gas, bloating or other symptoms of impaired digestion.

5 "Healthy Foods" That Are Killing Your Diet

Here are five examples of foods that are considered healthy or at least considered good choices for dieting, but that can actually lead to weight gain. The first four options on this list can be part of a healthy, balanced diet, but if you are looking to lose weight or maintain weight loss, you are better off finding alternatives. Losing weight can be easy if you focus on a natural health diet and make lifestyle changes you can stick with. Focus on natural organic foods and avoid processed, ready made foods whenever possible.

Yogurt can be a healthy food in a balanced diet due to it containing probiotics and calcium. However if your goal is weight loss, yogurt may not be the best choice for you. Most store bought yogurt contains high fructose corn syrup and probably somewhere around 20 grams of sugar per serving. Eating two containers of yogurt nearly has the same sugar content as drinking a can of soda. Opt for the light version of yogurt, and you get stuck with artificial sweeteners like aspartame. Tip: Consider the use of a calcium supplement instead of dairy.

Juice is another healthy food that is best used in moderation while trying to lose weight. A 16 oz glass of orange juice has 50+ grams of carbohydrates, the same as 4-5 pieces of bread. Juicing removes the fiber from fruit and you are left with a glass full of fruit sugars. Tip: Try watering down your juice or simply drinking water.

Fat Free Salad Dressing - Salads are a great way to incorporate veggies into your diet. However, fat free salad dressing is not the way to go. Fat is needed by the body to aid in the absorption of certain vitamins and minerals. Also, while the dressing is low in fat, it usually has replaced that with an increase in carbohydrates and sodium. Tip: Make your own salad dressing with organic olive oil, balsamic vinegar and a dijon mustard.

Granola Bars - Despite some good ingredients and a package full of healthy marketing messages, granola bars are often closer to candy bars then a healthy snack. Granola bars often use a few different kind of sweeteners as well as oil to help them stick together. On top of that they often try to put in chocolate, dried fruits or other ingredients high in sugar. Grab a granola bar for a snack and you might end up consuming 30+ grams of sugar, a few hundred calories and somewhere around 8-15 grams of fat. Tip: Don't eat granola bars as a snack, instead use them as a light lunch or breakfast on the go.

Diet Soda - The can may say zero calories, but there are a few reasons why diet soda drinkers gain weight. People think if they skip their regular soda for a diet soda, they can have additional food, which is often worse than the original soda. Also artificial sweeteners have an incredibly sweet taste and leave your body craving other foods that can match their sweetness.

Fall Foods #2 - Nourishing Dry Skin

Fall air and wind dries out the mucus membranes of the nasal passages, lungs, and even the eyes. With this climate change, our skin also gets dried out, especially with the colder nights.

In addition, protecting the lungs from dryness is a first line of defense against catching colds. Adequate moisture in the mucosa makes them slippery. When the nasal mucosa is dry, it is much easier for the Rhino viruses that cause colds to attach and get into the blood stream.

The most common kitchen medicine in Chinese Medicine are pears. Pears are cooling and moistening. Bite into a ripe pear. Compare with a ripe apple. Apples tend to be crisper and are astringent. Pears have a viscous quality that helps moisten the lungs (especially the pear skin). In addition they have a very cool energy, like cucumbers.

Asian pears are great when cooked.  They are commonly boiled with licorice root for dry cough in Korea and with a kind of barley called Job's Tears in China. You can just boil a pear or two, and when cooked, add some honey, which also moistens the lungs, and drink the liquid. I like to add saffron and cardamom to mine. Afghanis make a wonderful cooked pear dish.
Other Foods For Moistening:

Persimmons are a wonderful Fall fruit. They are mild and light, help to dissolve phlegm, and reinforce the digestive energy. Persimmons are especially good when there is a heat condition in the lungs with cough.

Almonds reinforce the lung Qi and Yin. They are a Sattvic food in Ayurveda, which means they balance all the doshas and create harmony. Try Persimmon muffins with almonds and saffron.

Turnips strengthen Lung Qi, and Tremella mushrooms benefit the Yin (moistening). Try Miso soup with turnips and Tremella mushrooms. If you suffer from digestive system dampness (thick or greasy tongue coat), eat your Miso soup with cooked Job's Tear's barley, and avoid or eliminate wheat and gluten. This can be critical for people with allergies and Asthma.

Lotus Rhizome is also good for the Lungs. It is very healing to lung tissue and helps alleviate damp cough. You can buy it at any Asian grocery. Try juicing it with pears and a little ginger root. It looks funny and has a mild taste. Also excellent in soups and stews.

Fall Foods - White Vegetables

According to Traditional Chinese Medicine, autumn is a time for eating white vegetables. White vegetables contain isothiocyanates, which support the immune system and protects against the development of various ailments.

1. Cauliflower: Cauliflower is a cruciferous vegetable, and belongs to the same family of plants as that of broccoli and Brussels sprouts. Cauliflower possesses high concentrations of fiber, vitamins C and B6, and folate. Along with the presence of isothiocyanates, cauliflower also has a high concentration of glucosinolates, which are key to cauliflower's anti-cancer properties. Along with treating low immune function, it is helpful to incorporate cauliflower into the diet when treating sinus problems, constipation, and conditions of the skin such as warts.

2. Cabbage: Cabbage, like cauliflower, is a cruciferous vegetable, and therefore possesses many of the same healing and nutritional properties. Cabbage is commonly associated with its high concentrations of vitamin C. It also contains the amino acid glutamine, which has been revealed to have anti-inflammatory properties. Along with treating immune-related conditions such as cold and flu, cabbage can also help anyone looking to treat acne, allergies, hives, constipation, arthritis, bronchitis, and yeast overgrowth.

3. Turnips: Turnips are a root vegetable that are typically grown in temperate climates. Turnips are packed with vitamin C. And turnip greens contain vitamins A and K as well as folate, calcium, and lutein. Turnips treat immune-related conditions such as bronchitis, and other conditions such as incontinence, flatulence, and symptoms of jet lag. Lightly steam the greens for a healthy side dish. As for the bulb, cut and sauté or boil and mash.

4. Garlic: Garlic is a pungent, spicy herb that has bulbs, leaves, stems, and flowers that are edible. It is generally anti-bacterial in nature, and is used as an antiseptic and a remedy for infections. It is used for digestive disorders and as a treatment for intestinal worms. It is also used to prevent heart disease, lower cholesterol, lower blood pressure, regulate blood sugar levels, prevent diabetes-related conditions, treat allergies, reduce arthritis, counteract bone loss, and to treat ailments related to cancer.

As we get into the cooler months of autumn, there is an abundance of white vegetables to enjoy. So stay healthy and Stock up! With all that being said, the most important thing is to enjoy eating new foods and preparing them in new ways. Go forth and explore the abundance of food available to enjoy!

How the Heck do I Eat Flax?

If you read my previous blog post you are probably excited to get more omega-3 fatty acids in your diet.  Flax  is one of the best vegetarian sources of the "good fats" and it is generally very cheap to buy.  The problem is, after you've got that 1 lb bag of organic flax home from the store, what next?

Yes, flax is a bit tricky to consistently consume.  The easiest way to do this is get a flax oil supplement in capsule form and take 2 grams, 2 times a day.   Omega-3 supplement oils will have measured amounts of EPA and DHA listed on the bottle - look for the maximum amount of these components from a good brand.  A fish oil supplement serves the same purpose as flax oil but is often a bit more expensive.

Although taking a capsule supplement is easier, I encourage people to buy whole flax seeds and get creative with it in your recipes.  Not only is whole flax an incredibly cheap way to get omega-3's, you also get the added bonus of both soluble and insoluble fiber in the shell of those tiny little seeds.

Here's a basic recipe to make basic flax "gel":

• Buy whole or ground flax seeds.  Store the bag in the fridge to prevent spoilage.
• If you buy whole flax seeds they will keep longer, but they will also need to be ground up before use.  A coffee grinder is great for this job.
• Place ground flax in a small container with a lid (ideally glass) and add enough water to cover the seeds.
• Let the mixture sit for at least 15 minutes.  After about 15 minutes, water and flax will form an amazing "gel" that can be used in a variety of ways.
• You can add flax "gel" to salads or salad dressings, mix it with nut butters or just eat it alone.  Yes, you will have to get a bit creative here, but that is part of the fun!  It even tastes good alone (although a bit bland).
• Refrigerate the flax gel in an airtight container.  The gel will stay fresh in the fridge for the next 2-3 days.

With all that being said, the most important thing is to enjoy eating new foods and preparing them in new ways.  Go forth and explore the abundance of food available for you to enjoy on this planet!

Eat Good Fats, Drink Good Wine

Sounds easy huh?  Eating "Good Fats" and drinking "Good Wine" to stay healthy...  These are two of the best things in life, so I invite you to enjoy them!  Fat is, indeed, the "Vehicle of Taste".  It is the substance that gives food a full flavor in the mouth and a satisfying feeling in the belly.  And wine, well, it tastes wonderful, makes you feel good and has some healthy effects to boot.  Read on and discover how eating more fat can keep you healthy.

The age of the "low-fat diet" is over and research is showing that a healthy diet is not found in reducing fat, instead, it should be based on eating the right fats.  The standard American diet is loaded with saturated animal fats and processed vegetable fats.  These types of fats and oils have the potential to cause a host of health problems that most of us have heard about - including atherosclerosis, high blood pressure and others.  The good fats, however, have the complete opposite effect on the body.  Good fats protect against atherosclerosis, lower blood pressure and have a whole range of additional benefits.  In fact, the good fats can even make you thinner - Take that, low-fat diet!

So how do we get the "Good Fats" then?  The simple answer is to eat unprocessed foods rich in omega-3 fatty acids.  Some of the best sources of omega-3 fatty acids are flax seeds, hemp seeds, walnuts and coldwater fish such as salmon, herring, mackerel, sturgeon, and anchovies.  One key to getting the best health benefit from these delicate fats is to make sure that they are as fresh as possible and not exposed to heat.  For these omega-3 fatty acids, as with most "real" food, heat, air and light are the main causes of spoilage.  Keep this in mind when cooking a nice piece of salmon or buying flax seeds:  To preserve the health benefits, cook salmon lightly with a bit of fresh ginger & eat your flax seeds raw and grind them just before use for the maximum benefit (see next article on flax seeds).

The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.  "It not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats," says Laurie Tansman, MS, RD, CDN, a nutritionist at Mount Sinai Medical Center in New York.As for wine, not nearly as much needs to be said.  Just buy a nice bottle of red and enjoy a glass in the evening as you put your feet up and take a deep breath... Everything in moderation, right?