In today’s fast-paced world, it’s easy to lose sight of what truly matters. With the constant bombardment of emails, texts, to-do lists, and daily responsibilities, paying attention to our bodies is often ignored—or completely forgotten. In response, the body usually begins to send “small” warning signs asking for  these signals go unchecked for too long, they tend to grow louder and more difficult to ignore, sometimes becoming “out of control.” The longer a symptom is dismissed, the more serious it can become.

For this reason, it’s important to take stock of seemingly minor bodily functions as a way to ensure the body is working properly. Here are a few basic processes worth monitoring:

1. Bowel habits.
In Chinese medicine, digestion is foundational to overall health. Bowel movements should be regular and free from pain or urgency. Frequent belching, bloating, gas, or acid reflux can also be signs of imbalance.

2. Sleep.
Ideally, a person should be able to fall asleep with relative ease and remain asleep for at least seven hours. Frequent waking, vivid or disruptive dreaming, temperature fluctuations, or excessive tossing and turning are not considered optimal.

3. Pain.
In Chinese medicine, pain is often viewed as a sign of blocked or stagnant energy. When pain is frequent, persistent, or progressively worsening, it is an important signal that should be addressed.

Shifting focus toward bodily awareness may feel like a burden, especially when these functions have long been taken for granted. However, addressing small discomforts in the present can help prevent much larger problems in the future.

The post Signs That Your Body Is Asking For Help appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

As parents, we often focus on what we say to our children about health. While our words matter greatly when they are young, what ultimately leaves the deepest impression is what we model as they grow older. The way we respond to illness, injury, pain, and limitation teaches our children how to relate to their own bodies for the rest of their lives.

This matters deeply in my work as an acupuncturist with over 20 years of clinical experience. I regularly see adults who lack resilience in the face of health challenges and who hold rigid or dysfunctional beliefs about their bodies. Many people unconsciously operate from a binary framework: health is good, illness is bad. In reality, the human body is far more nuanced. This kind of black-and-white thinking often leaves people without the emotional tools they need when something inevitably goes wrong.

Being With Pain First, Addressing It Second

Children experience physical and emotional pain frequently—it is a normal part of being human & especially of childhood. When a child comes to us distressed, the most important first step is presence. Offer full attention without minimizing or amplifying their experience.

Underreacting can look like dismissing their pain with phrases such as “you’re fine” or “it’s okay.” While these statements may be factually true, they can feel invalidating in the moment. What a child needs first is to feel understood. Once the initial emotional intensity has passed, curiosity can follow. Instead of saying, “You barely hit your head,” try asking, “How hard did you hit it?” or “Is it feeling better or worse?” Only after this comes support: “I’m sorry that happened. What would help right now—ice or a hug?”

Overreacting, on the other hand, often involves rushing in with heightened anxiety: “Oh no! Are you okay?! Did you get hurt?!” This adds emotional intensity rather than meeting what is already there. Often, this response is rooted in a parent’s own anxiety about health and safety. Over time, this can unintentionally burden a child with the belief that they are fragile or that something is always wrong.

What we want to offer our children instead is a deep, internal sense of safety: No matter what happens, I am okay. Whether they experience injury, illness, bullying, or emotional hardship, they are still fundamentally safe, loved, and supported. This mindset fosters resilience, grit, and emotional endurance.

When a child shares any challenge—physical or emotional—the first task is not to fix or solve it. It is to see them. Emotional attunement goes a long way in helping people feel known and supported. After that, it’s appropriate to ask, “Would you like help thinking through this, or do you just need to vent?”

Normalizing Health Challenges

Health challenges are not only normal—they are expected. Living in a body means encountering pain, dysfunction, and limitation at times. When illness is framed as something shameful, people internalize beliefs such as “this is my fault,” “I should have prevented this,” or “I should have control over my body.” These narratives are both inaccurate and harmful.

Even with excellent nutrition, exercise, and self-care, the body will still encounter imbalance, illness, and injury. Acknowledging this reality can feel unsettling, even powerless, for some people—but learning to tolerate that feeling is important. When we can sit with a degree of powerlessness, we are better able to discern where our actions truly matter and where acceptance is required.

Unfortunately, healthcare messaging often oversimplifies this balance. Many people are left believing that if they just tried harder, followed the right rules, or took the right supplements, they could avoid illness entirely. This is not true, and living with that belief often leads to guilt, anxiety, and disconnection from the body.

Teaching Children to Listen to Their Bodies

One of the most valuable skills we can pass on to our children is body awareness.

When should you eat? When you’re hungry.
When should you rest? When you’re tired.
How do you know what you need? You learn to listen.

This applies to sleep, hydration, learning styles, relationships, and how we engage with the world. The more attuned we are to ourselves, the less dependent we become on external authorities to dictate our choices. This does not mean ignoring the wisdom of teachers, elders, or healthcare professionals—it simply means cultivating internal guidance alongside external knowledge.

Modeling this kind of listening means making accommodations when our bodies ask for them. I once treated a patient who went skiing during an acute back pain flare because he didn’t want to “hold his family back.” Predictably, his pain worsened and lingered longer than it would have if he had rested.  If he would have hit a bump the wrong way on the slopes, he may have injured himself for life. While there are moments when pushing through is appropriate, our culture consistently overvalues constant high functioning—often at the expense of long-term physical and mental health.

Teaching Critical Thinking

As our children grow, we cannot follow them around telling them what to do. Instead, we must teach them how to think critically and make informed choices.

I remember when my children were between eight and eleven—an age marked by constant questions as they began comparing our family’s values with those of others.
“Why do they drink soda at dinner?”
“Why can my friend stay up until 2 a.m.?”
“Why are they allowed to watch rated-R movies?”

Rather than responding with authority alone, I chose education. I explained that their brains were still developing and that sleep was essential for emotional regulation and clear thinking. As an empath, I shared why I wished I had been more cautious about exposure to violent media—once seen, those images are difficult to erase.

I explained that we don’t drink soda because liquid sugar spikes blood glucose quickly, and that most people in the U.S. benefit from thinking in terms of diabetes prevention. It wasn’t about restriction or morality; it was about understanding risk.

This approach paid off years later when my daughter encountered vaping in middle school. When I asked if she had ever considered it, she said, “No—I’m an athlete.” That response came from years of conversations about fueling and respecting her body. She wasn’t just hearing my voice—she had internalized her own values.

I believe education is essential, but it should always be age-appropriate. It is important to avoid oversharing information that may lead a child to internalize the belief that they must do everything perfectly in order to be okay. Instead, consider cultivating a practice of gratitude for the body, mind, and spirit. It is easy to focus on challenges, yet our bodies support us in remarkable ways every day—through functions such as digestion, vision, and circulation—that are often taken for granted.  The more we can model this gratitude, the more our children will be able to embody it. 

Finding the Middle Way

Health does not have to be all-or-nothing. When my daughter was around 13, she and her friends wanted to go to Starbucks—often. While saying no entirely might have been the “healthiest” option on paper, I recognized the developmental importance of social connection at that age.

Instead, we compromised. If she chose a sugary drink, she also ordered egg bites to include protein and fat, helping to stabilize her blood sugar. Was it perfect? No. Was it realistic and sustainable? Yes.

This middle path—between rigidity and resignation—is often where the body thrives. It reduces stress, supports mental health, and reflects the reality of living in our culture, particularly for teenagers. Balance, more often than perfection, is what allows both our bodies and our families to flourish.

The post Raising Children with a Resilient Relationship to Health appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

In Chinese medicine, period cramps are a sign of imbalance.  So many women have come to accept menstrual cramping as “normal” without major disruption to their lives.  Others rely on OTC medications that can have side effects upon the digestion, especially when relied upon in heavy doses every month. In traditional Chinese medicine (TCM), menstrual cramps are the result of energy (qi) and blood not flowing freely.  (Known as qi and blood stagnation).  There are many ways to help promote the movement of qi and blood during the period and here are a few easy ways to ease the pain from home!

1. Rosehip Tea: Available at many Middle Eastern or Asian grocery stores, rosehip is an herb that promotes movement of qi and blood in the low abdomen.   (And they are pretty, too!)  Just steep a generous tablespoon of rosehips in about 30 ounces of boiling water.  Let the tea steep for about 20 minutes before drinking.  The flavor may be new to the taste buds but try not to add any sweeteners, if possible.  Chinese herbs are categorized based upon their taste so try to enjoy the sweetness of the rosehips alone.

2. Vinegar: In Chinese medicine, vinegar works to move blood. In fact, when herbal formulas are created from raw herbs, they can be cooked in vinegar to make their actions more moving of energy and blood.  Be sure to always dilute the vinegar and never drink it straight.  (Vinegar is an acid and can burn the esophagus!)  Enjoy it on foods or even as a drink!

3. Fish Oil Supplements: Fish oils are an excellent source of essential fatty acids.  Generally, these help reduce overall inflammation in the body and we often recommend a fish oil supplement for most of our patients.  In terms of blood flow, fish oils reduce blood clotting and vasoconstriction (when blood vessels become more narrow, which makes blood flow more difficult).  As a supplement, fish oils should be taken daily and can be taken in doses up to 4,000 mg/day.  However 1,200- 2,000 mg/day is sufficient.

4. Ginger. Traditionally, ginger is a warming herb used to transform mucus within Chinese medicine.  However, ginger also has incredible anti-inflammatory properties and can help with pain.  Feel free to use ginger generously!  If you choose ginger pills, you can take 500mg up to 4x/day.  Or grate ginger root into a tea basket and pour boiling water over top and let it sit for at least 5 minutes.  Feel free to add some honey for taste and enjoy!

5. Chinese Herbs: Chinese herbs are an excellent choice for reducing menstrual cramps.  Herbs are administered as formulas, which is a specific combination of herbs designed to achieve a specific treatment goal.  Formulas are custom tailored for each patient and can address a variety of premenstrual and menstrual irregularities.  It is important to discuss your symptoms with an herbalist before taking any Chinese herbal formula.

It is also important to focus on a balanced diet during the menstrual phase!  Avoid cold, raw foods and drinks as these can exacerbate the stagnation of qi and blood.  Dairy should also be avoided during the period as it causes “dampness” that can further obstruct the flow and blood and qi.  It may seem counterintuitive for some women who suffer from fatigue during their period, but gentle movement should continue during this phase of the cycle.  Moving the body helps to move qi, which can be very beneficial for menstrual cramps.

The post Home Remedies for Menstrual Cramps appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

Many people who want to improve their health struggle to know where to begin: diet, exercise, meditation, or supplements? It can quickly become overwhelming. One simple and effective way to gauge our overall health, though, is by observing our digestion and bowel movements.

Digestion and Qi in Traditional Chinese Medicine

From a Traditional Chinese Medicine (TCM) standpoint, digestion is central to the creation of qi (energy) and blood, which sustain us daily. The quality of our qi depends directly on the quality of the food we eat.

According to TCM, the spleen plays the primary role in transforming food and drink into qi and blood. The spleen prefers to be warm and dry but when it becomes deficient, it creates cold and damp. To support proper spleen function, warm foods should be eaten more frequently than cold or raw foods.

It’s also important to avoid foods that are “dampening” in nature, such as:

• Dairy products
• Cold foods (like frozen smoothies)
• Sugar and processed foods
• Certain citrus fruits (especially oranges)

Common symptoms of spleen qi deficiency include bloating, gas, and diarrhea. Protecting and maintaining spleen health over time ensures that digestion—and therefore overall wellness—remains strong.

Understanding Constipation in TCM

Constipation is another major detriment to digestive health. Bowel movements are how the body eliminates waste; when this process is delayed, toxins can begin to affect healthy tissues.

In TCM, there are a few common patterns that lead to constipation:

1. Lack of Moisture in the Bowels
   • A concept known as “float the boat”, this pattern highlights the need for adequate hydration. Drinking plenty of fluids throughout the day helps keep the bowels lubricated and moving.
2. Qi Stagnation
   • Emotional stress—especially nervousness or anger—can stagnate qi and lead to constipation. Movement is key to resolving this type: gentle exercise, twisting yoga postures, and regular physical activity help stimulate digestion.
3. Lack of Fiber or Digestive Support
   • Even with a balanced diet, some people may need extra help. Eating plenty of fresh fruits, vegetables, and whole grains provides natural fiber. If that’s not enough, adding ground flaxseed or a probiotic supplement can support regular bowel movements.

An important starting point for most people is to pay attention to their own digestive habits and monitor how they change over time.  It’s often a bodily function that is overlooked but is of high importance to maintain good qi and balance!

The post The Underestimated Importance of Healthy Digestion appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

In Traditional Chinese Medicine (TCM), most natural, unprocessed foods carry a distinct flavor. These flavors—sweet, bitter, sour, pungent, and salty—are more than just tastes. Each carries therapeutic properties that influence our health and help create balance in the body.

Sweet:  🍎🍓

Sweet flavors help qi (energy) expand both upward and outward. They have a slow, relaxing effect and support the digestive system. Sweet foods are especially grounding, making them beneficial for people who feel scattered or anxious. However, excess sweetness can create imbalance, so moderation is key.

Examples of sweet foods:  

• Grains and legumes
• Fruits: apples, cherries, dates, figs, peaches, pears, strawberries
• Vegetables: sweet potatoes, yams, carrots, beets, eggplant, cucumber, chard
• Nuts and seeds: almonds, coconut, sesame, sunflower seeds 

Bitter  🌿

Bitter flavors are cooling. They help the body clear heat and dryness, making them useful for inflammation, infection, and constipation. In TCM, bitter foods are especially supportive in the fall and winter, as they help the body contract and prepare for colder months. 

Examples of bitter foods and herbs:

• Dandelion, burdock, chamomile, valerian, echinacea 

Sour  🍋🍋‍🟩

Sour foods have an astringent quality, meaning they absorb and contain fluids. They support the liver, aid digestion, and help break down fats and proteins. Sour flavors also improve assimilation and balance out heavy or greasy foods. 

Examples of sour foods:

• Fruits: lemon, lime, sour plums, apples
• Fermented foods: vinegar, sauerkraut, pickles 

Pungent 🧅 🧄

Pungent flavors are spicy, hot, or acrid. They carry a warming energy, promote sweating, and help expel exterior conditions such as colds. They are also excellent for clearing mucus from the lungs. 

Examples of pungent foods:

• Warming pungent: scallion, onions, garlic, cinnamon, cloves, ginger, hot peppers, horseradish, nutmeg (especially helpful for those who feel cold)
• Cooling pungent: peppermint, white pepper, radishes, marjoram (better for those who run hot) 

Salty 🧂🥒

Salty flavors are cooling, grounding, and moistening. They soften hardness, support digestion, and aid detoxification. While beneficial in moderation, salty foods should be limited for those with edema, weight retention, or high blood pressure. 

Examples of salty foods:

• Salt, seaweed, soy sauce, miso, pickles

Finding Balance

Each flavor plays a unique role in maintaining harmony within the body and aligning us with the seasons. In TCM, true health is about balance—between the individual, the environment, and nature’s cycles.

The post The Five Flavors of Food in Traditional Chinese Medicine appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

The past few weeks have been a time of self-reflection. Within a short span of time, I learned of an acquaintance who passed unexpectedly and attended the funeral of the father of a good friend. I also met with several returning patients who were diagnosed with a chronic, preventable health issue.

With 25 years of experience as an acupuncturist, I’ve had the privilege of meeting a diverse array of patients. Some of them proactively take charge of their health, reaching out for support when faced with challenges, whether it’s a lingering cold, digestive troubles, or persistent pain. These patients often experience remarkable results, as acupuncture becomes a vital partner in their healing journey.

Yet, I also encounter individuals who seek our help as a “last resort”—a sentiment many readily share. They may have neglected their well-being, become consumed by their busy lives, or postponed seeking assistance until it felt” too late.” Treating these patients can be more complex; their progress often takes longer, and their desired outcomes may seem elusive.

Trust me, we pour our hearts into helping every patient who walks through our door. Still, it can be disheartening to witness someone so far along their path of illness that acupuncture cannot produce the transformative changes it might have if they had sought help sooner.

We are a society that yearns for swift change but often take slow, hesitant steps toward it. We are filled with impatience while simultaneously craving the time to heal. We place high expectations on the medical system, yet we frequently neglect to nurture our own body, mind, and spirit in ways that would allow us to truly flourish.

I ask you: If not now, when? Now is the time to prioritize your health and well-being. Let’s take this step together. When you have a moment, write down your short- and long-term health goals. Be completely honest with yourself. Next to each goal, note what you are doing to work toward achieving it. Are you on the right track, or are you procrastinating? Set target dates for yourself to move toward achieving optimal health. Remember, healing is never a straight line, and there’s no better time than now to start on your journey.

The post If Not Now, When? appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

“Look deep into nature, and you will understand everything” -Albert Einstein

Chinese Medicine (CM), no matter what it is addressing, views the human body as a microcosm of nature.  In order to be in a prosperous state of balance, ALL aspects of a person must be in alignment—mind, body and spirit. Acupuncture and Chinese Medicine focuses on harmonizing each person’s internal “climate” as a means of healing.  More specifically, CM is used to bring balance in seemingly small ways that have a profound impact on the body’s state of health.  For example, sleep might not seem related to digestion, yet it has an important effect from a CM perspective.

The practice and treatment of CM takes a more gradual approach, especially when compared to a Western medical paradigm.  Most Westerners (us!) are used to the “quick fix”—an antibiotic for infection or NSAID for pain relief.  CM, on the other hand, takes time.  A common analogy is that CM is used to “tend the soil and the root” so that our body can strengthen and heal.  Not only does this include regulating the many subtle and more significant imbalances, it also includes creating a state of calm that lasts outside of the treatment room.  Tending the soil literally means nourishing the root  from which health grows!— Diet and lifestyle not only refers to the food a person consumes, but also the ideas we believe, our responses to daily stressors and reframing our approach to navigating difficult situations (Food choices are still important :))  Such changes take time to embrace as a daily practice but very much affect a person’s internal climate and state of well being.

Acupuncture is a therapy that is used on a weekly basis—it’s like going to the gym.  If the goal is to get into good shape, one gym session every few weeks is not going to get you there.  Each acupuncture treatment is a message sent to the body to move what is stagnant, support what is deficient and clear any resulting pathologies.  Newer studies have shown that acupuncture is “dose dependent”—it’s not one single session but rather consistent treatments which address a person’s individual’s landscape that yield best results.  Western medicine understands that  our body has a natural balance or “pulse” and acupuncture redirects this pulsing into a healthy rhythm.  When the body is balanced, optimal function is possible.

The post The Foundation of Chinese Medicine: Tending the Soil appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

One of my favorites! Great as a side dish or, add protein for a main entree!

Snap Pea and Fennel Salad
6 cups thinly sliced sugar snap peas, ends trimmed and string removed
1/2 cup finely chopped fresh basil
½ cup thinly shaved fresh fennel
2/3 cup roasted salted pistachios or other roasted salted nuts of choice
2 ears of corn, roasted, cooled and kernels removed
Dressing:
5 Tbsp lemon
5 Tbsp olive oil or avocado oil
2 cloves garlic, finely minced or grated
2 Tsp Dijon mustard
1 Tbsp maple syrup
3 Tbsp finely minced shallot
½ tsp salt
½ tsp fine black pepper
Directions:
1. In an 8 oz bottle, combine dressing ingredients. Cover and shake to blend. Taste and add
more lemon, mustard or syrup as desired. You Can make a day or two ahead and
refrigerate.
2. In a large bowl, combine snap peas, fennel, basil, pistachios and corn.
3. Before serving coat with dressing. Gently toss.
4. Garnish with additional basil or pistachios.
5. Serve immediately after adding salad dressing.

—

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According to Traditional Chinese Medicine (TCM), eating according to the seasons is the best way to keep our bodies in balance. Summer is the season that most affects the energy of our heart and small intestines. It is the Fire element which is strong, energetic and in most areas of the world, is hot. In TCM, the Heart governs blood and is responsible for managing the spirit or the mind (Shen) and is expressed in the emotion of joy when our heart energy is in balance.

Summer represents Yang energy which brings more hot and humid weather to many parts of the country It is a time of expansive, warm and abundant energy with longer days spent in the sun. To stay healthy, we need to shift once again, to food choices that will put our body in sync with mother nature. By moving towards seasonally abundant foods in summer, we naturally balance the heat of the external temperature by consuming foods that are cooling in nature. This movement towards balancing our internal and external environments helps to keep our bodies in healthier working order.

When the heart is in balance, our mental processes will be sharper. We will feel a sense of physical and emotional well-being and be in a better place to appreciate our life in the moment (finding joy). When the heart is out of balance we may suffer insomnia, palpitations, excessive sweating, depression (too little joy) or mania (excessive joy-hysterical and inappropriate laughter).

Guidelines for Summer Eating:

1. Eat foods that are lighter, cooler and easier to digest. This helps maintain balance with the heart and small intestine relationship. (See food lists below)
2. Maintain adequate fluid intake because the heat of the summer can dry up body fluids and damage the Yin. Drink plenty of water and incorporate more cool, high water content (cooling) fruits and vegetables.
3. Tip: Try keeping a pitcher of lemon water on your kitchen counter to remind you to have a glass whenever you walk in looking for a snack. Throw in sprigs of fresh mint, slices of cucumber or chunks of watermelon to add a little fun flavor.

Have fewer of these during Summer eating:

1. Eat fewer hot, spicy foods as it moves us away from cooling the body in the heat of the summer. Examples: coffee, hot spices like cayenne, tabasco, sriracha. (these are good for winter months to balance the cold of the outdoors)
2. Avoid heavy, hard to digest high fat meats and sauces, fried foods and sugary drink which can lead to indigestion. They also don’t provide much nutritional benefit, so keep it in moderation.
3. However, a diet of only cool foods can lead to diarrhea. Bottom line: incorporate cooling foods into your usual eating pattern and reduce eating heavier foods.
4. Balance is the key.

Eat More of these in the summer: (go to your local farmers markets and support the farmers- they are selling what is in season and it’s a great way to eat according to the season)

*Vegetables: lettuces, all green leafy vegetables, cucumbers, microgreens, broccoli, dandelion, parsley, mint, corn, tomatoes, cucumbers, asparagus, sprouts, bamboo shoots, cabbages, mushrooms, snow peas, summer squashes.

Fruit: watermelon, oranges, peaches, pineapple, lemons, apples, melons, apricots

Watermelon is very cooling and helps clear heat from the organs and calm the mind. You can choose to eat the fruit or make watermelon and/or cucumber water to cool you down physically and emotionally.

Protein: fish, and lightly cooked chicken, very lean meats, nuts and seeds in moderation

*Vegetables which are most hydrating and cooling: cucumbers, summer squash, eggplant, green leafy, cabbage, broccoli have a high water content and are easy to digest.

The post Eating for Health in the Summer appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

When temperatures drop to freezing outside, running to the grocery store can quickly fall to the bottom of your to-do list. When that happens, you want to be confident that you can create a few healthy meals with what you already have on hand.

During the winter months, you want to put your body in sync with mother nature. The best way to eat to maintain balance is to think about external and internal temperatures: cold outside = warm inside. That means more than putting the heater on in the house. Eating foods that are warm and/or cooked will balance your internal body environment with the external winter temperatures. It’s referred to as eating according to the season! Choosing foods that are readily available in winter also tend to be less expensive.

Here are a few foods to keep on hand to make sure you are able to make something quick and easy to nourish you from the inside, keep your energy in balance, and help maintain good health. Not to mention, buying foods that are shelf-stable (like frozen or canned produce, rice, pasta, etc.) will stay good in your pantry for weeks or months and keep you from running to the store as often.

• Unsalted broths – season to taste on your own to avoid excessive sodium
• Frozen or canned vegetables (to heat up for a meal or to put into soups/stews) as well as fruit
  • Think green beans, spinach, mixed vegetables, carrots, squash, sweet potato, etc
  • Think frozen fruit to make your own homemade apple, cherry, peach or strawberry sauces
• Citrus fruits are rich in Vitamin C and help build your immunity
• Nuts and seeds add some crunchy, healthy fat and protein
  • Think natural nut butters- peanut, almond, cashew, mixed nut butter (Costco), etc
• Whole wheat crackers, pasta
• Chopped, refrigerated garlic
• Garlic and onion powder
• Canned diced tomatoes (great to throw into soups)
• Canned chickpeas, kidney beans, and other legumes
• Brown rice, wild rice or black rice
• Frozen ground turkey or beef

The chili recipe below or any combination of the listed ingredients will help you make some quick, easy and healthy meals and snacks. Don’t be afraid to hunker down at home because with the right pantry items, you can wait until the temperature rises to go back out to the store!

Easy, One-Pan Turkey Chili

Ingredients:

• 2 lbs ground turkey (frozen or fresh)
• 1 large onion (loosely chopped)
• 3-4 garlic cloves, minced (or 1 heaping Tbsp of bottled minced onions)
• 2 cans fire-roasted diced (or crushed) tomatoes
• I can tomato sauce
• I can kidney beans (drained)
• 1 Tbsp oregano
• 1 Tbsp garlic salt to taste
• Salt & pepper to taste
• Chili powder to taste (start with about 1 tsp and go from there)
• Olive oil for sauteing

Instructions:

• Sauté onions in olive oil until lightly caramelized in large skillet
• Add minced garlic until lightly browned
• Lightly mix in turkey with onions and garlic until lightly browned, then add the diced tomatoes and sauce
• Mix kidney beans and stir
• Add generous sprinkling of salt, pepper, garlic salt, and chili powder
• Let the mixture simmer for 5-10 minutes for flavors to meld, then add oregano
• Continue to simmer until enough liquid has cooked off and the consistency is to your liking

The post Pantry Staples to Keep on Hand During the Winter Months appeared first on Michigan Associates of Acupuncture and Integrative Medicine.