Times are tough right now. Tensions across the country are at an all time high. We read about it in the news and across social media, we talk about it with others! Most importantly, we feel it.   We feel it physically (neck and shoulder tension, jaw tightness, upset stomach, insomnia) and we feel it emotionally (anger, irritability, short fused, judgmental and resentful)

Acupuncture and Traditional Chinese Medicine is based on the theory of “Qi Energy”. Qi energy is what guides all functions in our body – breath, movement, reproduction, digestion are all functions of qi. In TCM, every organ has Qi energy and each organ’s qi oversees different functions of the body. Every organ also has a range of emotions associated with them. The emotions of anger and irritability are associated with the LIVER.

In TCM, the Liver Qi regulates the flow of qi throughout the whole body. There are over 20 kinds of qi that the Liver QI keeps flowing smoothly. Stress in our life tends to affect the Liver qi. When this happens, the Liver qi does not flow smoothly, and it gets stagnant. Headaches, PMS, Irritable Bowel Syndrome, Depression, Irritability are all thought to be associated with Liver Qi stagnation. There are many ways we can support the Liver and assist it in its job.

Acupuncture – Acupuncture’s main job is to balance the flow of qi energy throughout the body. As we know, stress and emotions has a way of throwing our body “out of balance”. We have so many patients visiting our clinic that will say “I feel so out of balance”. After an acupuncture session, they feel much more relaxed and “balanced”.

Diet – In TCM, every organ has a color associated with it. The color associated with the Liver is Green. Eating fresh leafy greens will support proper Liver function. This includes dandelion root, sprouts and wheatgrass. Avoid heavy foods (such as salty foods, greasy foods and meat) that tend to clog the liver and cause stagnation.

The taste associated with the Liver is sour. Eating sour foods is thought to promote good Liver function. Put lemon in your water, use vinegar and oil in your salads and taste a crunchy dill pickle.

Supplements – Milk Thistle, Dandelion root, Co-Enzyme Q-10 and Essential Fatty Acids (fish oils) all provide excellent support for the Liver. Reducing alcohol, caffeine and processed foods also supports proper liver function.

Stretching – In TCM, one of the functions of the Liver is to oversee the tendons and muscles. Maintaining agile muscles and tendons by stretching and movement keeps the flow of qi and blood flowing smoothly. If the muscles are nourished (through diet and blood), they can easily tear.

Emotions – Unexpressed emotions and can have a toxic effect on our body – especially the Liver. When anger is expressed it dissipates and goes away. When we express ourselves and communicate, we reduce the risk of our stored emotions turning into illness and disease.

As we know, it is never one thing that promotes healing in our body – it is a combination of things. One of the things I love most about Traditional Chinese Medicine is that we always look at the whole body. This approach to health and wellness is one in which n which prevention lays the foundation for a long healthy life!

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Download New Year’s Black-Eyed Peas Recipe (PDF)

Are you keeping your holidays sweet and joyful? This time of the year is supposed to be nothing but joyfulness. In addition to the positive vibes, this is the perfect time of the year for deliciousness! We have something savory and tasty for you to put on the menu this holiday. Try our holiday black-eyed peas recipe to give your tastebuds a little more cheer.

We are always searching for ways to improve your well-being. One way to keep your good energy is to experience life in unique abundance. Something unique about our recipe is that it includes a chard and green herb smash that goes on top of the peas. Get an abundance of this unique and delicious dish by downloading our recipe PDF.

Ingredients

For the Peas:

• 1 leek
• 1 tbs coconut oil or olive oil
• 2 cloves garlic
• Pinch of chile powder/chopped dried chile
• 1 can (14oz/400g) black-eyed peas
• 1 teaspoon vegetable stock powder or 1/2 stock cube
• A good grating of nutmeg
• 1/2 unwaxed lemon
• 7oz/200g bunch Swiss or rainbow chard
• Sea salt and fresh ground pepper

For the Herb Smash:

• A large bunch of cilantro
• 2 green chiles
• 2 cloves garlic
• 1oz/30g shelled walnuts
• 1 tbs of runny honey or maple syrup
• 1 tbs olive oil
• Juice of 1/2 a lemon
• Sea salt and freshly ground pepper

Instructions

Fill and boil a kettle of water and get all your ingredients together. Put a large saucepan over heat.

Wash and finely slice the leek. Add to the saucepan with the coconut or olive oil and cook over medium heat for a couple of minutes, until soft and sweet. Finely slice the garlic and add to the pan with the chile powder and cook for a couple of minutes, until the garlic is beginning to brown. Add the black-eyed peas with their liquid, the stock powder, and 2/3 cup/200 ml of hot water from the kettle and bring to a simmer. Grate in the nutmeg, squeeze in the juice of the half lemon, add the squeezed lemon half to the pan, and simmer for 10 minutes or so.

Meanwhile, strip the leaves from the chard stalks. Finely slice the stalks and add them to the pan, then finely shred the leaves and put to one side.

Put all the ingredients for the herb smash into a food processor and purée until you have a smooth, grassy paste. Season well with salt and pepper.

Once the peas are soft and flavorful and the liquid has reduced to a thick, soup-like consistency, stir in the chard leaves, season well with salt and pepper, and leave to cook for a couple of minutes. Scoop into deep bowls and spoon over the herb smash. For a more hearty preparation, add rice or flatbread.

Download New Year’s Black-Eyed Peas Recipe (PDF)

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Am I the only one who thinks December flew by?!? This time of year seems to always take me by surprise, despite having done this many times. With the hustle and bustle of this holiday season and end of 2021, my mantra is to keep it simple. And that especially applies to food preparation and meal planning.

What I crave this time of year is comfort, nourishment and flavor! I’m always in search of new, healthy dishes that will check all of these boxes. With that in mind, my husband and I have been asked to prepare a New Year’s dish for his family, as we gather safely with his sister and partner in celebrating the end of 2021 and beginning of 2022.

What are we going to prepare that has a New Year’s theme, is quick, easy, hearty, nourishing, comforting and packed with flavor? After pouring through cookbooks, food blogs, and online recipes, we found this delicious stew that has roots in both the American South and Middle Eastern traditions: New Year’s Black- Eyed Peas with Chard and Green Herb Smash.

Traditionally consumed on New Year’s Day, black-eyed peas are associated with good luck with origins in the American South. The combination of peas, chard and earthy, pungent spices offers a rich and nourishing dish to start your New Year.

https://www.epicurious.com/recipes/food/views/black-eyed-peas-with-chard-and-green-herb-smash

Serves 4

For the peas:

1 leek
1 tablespoon coconut oil or olive oil
2 cloves garlic
A good pinch of chile powder or chopped dried chile
1 (14-ounce/400-g) can black-eyed peas
1 teaspoon vegetable stock powder or 1/2 stock cube
A good grating of nutmeg
1/2 unwaxed lemon
7 ounces/200 g bunch Swiss or rainbow chard
Sea salt and freshly ground pepper

For the herb smash:

A large bunch of cilantro
2 green chiles
2 cloves garlic
1 ounce/30 g shelled walnuts
1 tablespoon runny honey or maple syrup
1 tablespoon good olive oil
Juice of 1/2 a lemon
Sea salt and freshly ground pepper

Step 1
Fill and boil a kettle of water and get all your ingredients together. Put a large saucepan over heat.

Step 2
Wash and finely slice the leek. Add to the saucepan with the coconut or olive oil and cook over medium heat for a couple of minutes, until soft and sweet. Finely slice the garlic and add to the pan with the chile powder and cook for a couple of minutes, until the garlic is beginning to brown. Add the black-eyed peas with their liquid, the stock powder, and 2/3 cup/200 ml of hot water from the kettle and bring to a simmer. Grate in the nutmeg, squeeze in the juice of the half lemon, add the squeezed lemon half to the pan, and simmer for 10 minutes or so. Meanwhile, strip the leaves from the chard stalks. Finely slice the stalks and add them to the pan, then finely shred the leaves and put to one side.

Step 3
Put all the ingredients for the herb smash into a food processor and purée until you have a smooth, grassy paste. Season well with salt and pepper.

Step 4
Once the peas are soft and flavorful and the liquid has reduced to a thick, soup-like consistency, stir in the chard leaves, season well with salt and pepper, and leave to cook for a couple of minutes. Scoop into deep bowls and spoon over the herb smash. For a more hearty preparation, add rice or flatbread.

Wishing you and your’s a safe, sane and peaceful 2022!

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This year, the winter is especially hard on us! We are already feeling tired, lower energy and weary.  Most years,  this is a passing experience that can be cured by a weekend getaway or a few sunny days. However, many of us are not traveling and staying in more than usual. The combination of shorter days and COVID fatigue can lead to a condition called Season Affective Disorder. According to the web site familydoctor.org, as many as ½ a million people have Seasonal Affective Disorder (SAD). It is not surprising that SAD is more common in the Northern part of the country. Symptoms of  Seasonal Affective Disorder include: loss of energy, depression, anxiety, oversleeping, changes in appetite and difficulty concentrating. There are a number of natural ways to treat SAD.

Melatonin
Shorter days and longer nights can cause in increase in Melatonin; a hormone which helps us to sleep. During the winter months, our body produces an increase in melatonin which can cause us to feel sleepy and lethargic. The  main function of melatonin is to induce sleep by traveling through the bloodstream during our deepest sleep time. Typically, melatonin secretion peaks in the middle of the night. However, according to a 1994 study by the Russian Academy of Medical Science, SAD patients had higher daytime levels of melatonin during the winter months. Research has shown that taking melatonin supplements at 9-10pm to induce sleep will help your sleep cycle shift back to normal and allow you to wake earlier in the morning. In essence, melatonin can help reset the body’s internal clock.

Full Spectrum Lighting
When we suffer from Seasonal Affective Disorder or winter depression we are missing the exposure to natural light that we enjoy with the longer days of summer time. The closest thing to natural daylight is full spectrum lighting. According to the web site fullspectrumsolutions.com, “simulated full spectrum light is color-corrected light that operates in the range of 400 to 800 nanometers which will simulate the optical brilliance of outdoor light at noontime”. Sunlight is considered full spectrum lighting. Oftentimes, full spectrum lighting is available through “light boxes” that emulate natural sunlight. The most effective time to use full spectrum lighting is in the morning, when we first wake and we can get the natural daylight rhythm of our body started.

Vitamin D
Vitamin D is manufactured in our bodies when we are exposed to natural sunlight. During the winter months, most of us are not exposed to adequate amounts of sunlight. You can get vitamin D through some foods like fatty fish and fortified milk however; it is very difficult to get adequate amounts of Vitamin D from our diet. A simple blood test can determine if you are deficient . The current RDI of Vitamin D is 400 international units a day but many experts say that is too low. The new suggestion is closer to 2,000 IUs a day.

Essential Fatty acids
Omega-3 and 6 fatty acid supplements have been shown to relieve depression symptoms in some studies. Sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseed, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils. Oftentimes it is hard to get adequate amounts of omega-3 fatty acids through diet. According to Dr. Jen Green, Naturopathic Physician, the balance between omega 3 and omega 6 fatty acids (2:1 ration) is important. Sources of Omega 6 include evening primrose oil, borage, safflower, sesame, peanut, corn and soya oil and should be used moderately. You can purchase Essential Fatty Acid supplements at most local health food stores, groceries and pharmacy’s.

Acupuncture

Acupuncture works with our bodies own life force/energy – which is called Qi.  During times of darkness and cold weather, our tendency is to hibernate. We may feel tired easily and not as motivated to get moving.  This can often cause our qi energy to either get depleted (deficient) or stagnant (stuck).  Acupuncture is a way to naturally balance our qi and keep our meridians (energy pathways) open and moving freely.

Online classes and support

We are fortunate during this time when we may not be getting our to have access to unlimited classes and resources through the internet. This includes movement and yoga classes. Many of the local studio’s offer virtual classes in addition to face-to-face.  Perhaps you have an interest or hobby that you “always wanted to get to”. Now is the time to take advantage of national and international experts that have made themselves available via online workshops. I often listen to live music, attend lectures and attend yoga classes in my free time and find them all very valuable!

It is important to pay attention to any subtle changes in your outlook, energy level and sleep patterns during the winter month’s as they can be indicators of SAD. When caught early, the simple solutions above can be very helpful in navigating the challenging winter’s in the Midwest.

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No truer statement has ever been shared than when Hippocrates wrote “Let food be thy medicine and medicine be thy food”. When I’m starting to or am feeling under the weather, although my first thought is Acupuncture and herbs, superfoods to kick my immune system into high gear is at the top of my wellness list. This is especially true during the Fall months when my allergy symptoms can make me think I’m coming down with something every other week! The following recipe is taken from http://thehealthymaven.com

What’s In This Immune-Boosting Soup Recipe: Meet The Power Players!

Mushrooms– the soup is made in a mushroom broth (simmering mushrooms for an hour+). Mushrooms are a power food that contains Ergothioneine, a powerful antioxidant that helps to eliminate free radicals. They’re also a powerful source of Vitamin D.

Coconut Oil – contains two important anti-viral compounds, lauric acid and caprylic acid. Together these help ward off bacterial and viral infections.

Garlic – eating garlic can actually boost the number of virus-fighting T-cells in your bloodstream. It also contains alliin which converts to allicin, which is believed to be the major antibacterial compound in garlic.

Turmeric – probably best known for its ability to fight inflammation, turmeric contains a powerful antioxidant called curcumin which is responsible for this decrease in inflammation that is oftentimes found to be related to various illnesses.

Bok Choy – very high in Vitamin A, which is essential for a properly functioning immune system, while also containing high amounts of Vitamin C, an antioxidant that shields the body from free radicals.

Kale – It’s packed full of iron, which is essential for your body working at its ultimate level, along with being a great source of vitamins and antioxidants.

ULTIMATE IMMUNE -BUILDING SOUP

SERVES 6-8

1 T coconut oil
1 large yellow onion, chopped
6 garlic cloves, minced
2 celery stalks, sliced
1 lb shitake mushrooms
1 1/2 tsp sea salt
1/4 tsp black pepper
1 tsp turmeric
12 cups water
4 heads baby bok choy, bottoms chopped off
1/2 head kale, chopped
optional: 1 tablespoon freshly grated ginger

Chop off the bottom of the stem from your mushrooms and discard. Separate stems from tops and slice tops and remaining stem if necessary, into large pieces. You will only discard the very bottom of the stems, not the full stems as they contain many nutritional benefits!
Heat up coconut oil in a large pot over medium heat.
Add onions and sauté for 5 minutes or until translucent.
Add in garlic and cook for 1 more minute.
Add in celery and mushrooms and sautee for about 10 minutes or until mushrooms have wilted.
Add in spices (including ginger, if using) and water and bring to a boil.
Then let simmer, covered for 1 hour or as long as you want (the longer, the better!)
Add bok choy and kale in the last 10 minutes of cooking to wilt.
Serve warm or store for up to 1 week in the refrigerator.

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In Chinese medicine, every organ system is associated with an element, emotion and season. Fall is associated with the metal element, the lungs and grief/loss. As we transition from the external, expansive nature of summer to the internal, introspective nature of fall, we need to be mindful of the lungs and their corresponding emotion of grief. The energy of the lungs are about setting limits, protecting boundaries and “letting go.” This is a good time to let go of anything that we may be holding on to, creating the space for growth and healing.

How does the metal element, grief/loss and the lungs relate to living in these stressful times?

There is a collective grief/loss we experience as we witness everything around us changing rapidly. We have all lost something since the beginning of the pandemic. Our sense of security, predictability and control as well as the loss and protection of not only our loved ones, yet society as a whole. The lung organ system is associated with clear thinking and communication, receptivity, self image and letting go of what no longer serves us. When the lungs are out of balance, we deal with excessive grief, difficulty with coping with loss and change and alienation. Attachment to what our lives used to be like pre-Covid creates a longing for the past. This is very natural, as we are all experiencing difficulty in letting go of what we can and can’t control during this time.

The Lungs and Large Intestine—Metal partners

As mentioned above, the organ system associated with this time of year is the lungs….and their partner, the large intestine. One is yin (lungs) and the other is yang. Both work together to address grief and loss, as well as maintaining balance in the body.

The lung organ system is responsible for taking in what is new and essential. This manifests physically as breathing in clean, new air that fills us with oxygen needed for not only clear thinking yet what is essential in keeping our bodies functioning optimally. The large intestine is responsible for letting go of waste. As the last stage in digestion, it accumulates everything the body doesn’t need, keeps what is most essential and vital (nutrients/minerals) and lets go of the waste. This paired organ system reminds us in our daily lives how our bodies constantly take in what we need (air) and let go of what we don’t (waste). Grief and loss can impair the functions of this organ system both emotionally and physically. Prolonged grief can affect digestion through the form of constipation, by not letting go of what we don’t need. The inability to let go can also create upper respiratory issues that manifest as both dryness and feeling empty emotionally and physically (cough) as well as dampness in the form of phlegm which in Chinese medicine, is the accumulation of unresolved grief.

Nurturing Your Metal Element

Here are some gentle tips to manage grief, loss and difficulty with letting go, while nurturing your lungs and large intestine.

Breathe
As simple as this sounds, most of us don’t breathe deeply and this affects our memory, concentration, energy level, emotions and immune system. Breathing deeply with intention and gratitude, we are flooding our cells and brains with oxygen and Qi that is vital to the body’s functions. In addition, breathing deeply can help with acknowledging our grief and loss, while nurturing our lungs with tenderness, compassion and love.

Breathing Exercise
Breathe in through your nose, envisioning breathing into your belly. Taking in as much air as possible. Hold for a count of five, then exhale through your mouth from the bottom of your lungs until empty. Do this 3-5 times up to 3 times daily.

Let Go
We all can benefit now more than ever from letting go of the past, present and future. Relinquishing control over what we cannot control. Letting go of negativity that can be destructive on so many levels: physically, emotionally and psychologically. Surrendering into the unknown. The awareness of non-attachment and letting go can facilitate healing our grief.

Get Outside
Hands down one of the best things we can do to strengthen the lungs and our immune system, is to soak up nature and breathe in clean, crisp fall air. The connection between our breath, bodies, emotions and nature is powerfully therapeutic. Taking a walk outside circulates blood and oxygen throughout our bodies and stimulates a healthy immune response.

Out with the Old
Fall is the perfect time to organize and let go of what we no longer need both in the physical and emotional world. Cleaning out a closet, organizing an area of your home or donating items that you no longer use to a local charity can be a cathartic process which creates space and liberation for the new in your life. Taking stock of our emotions and reflectively processing what no longer serves us can move blocked energy throughout the body that can manifest as grief and loss. Relinquishing our attachments to physical objects, ideas and/or emotions can have a significant impact on the health of both the lung and large intestine.

Wear a Scarf
Fall is the season associated with wind and dryness—in Chinese medicine considered the underlying cause of many upper respiratory illnesses. Wearing a scarf can protect the neck, upper back and chest areas associated with the lungs and where colds enter the body. It’s an easy way to stay warm and spice up your flair! Keeping the lungs strong is so important because they are considered a delicate organ because of their relationship to the exterior of the body.

Beneficial Foods
In eating with the season of fall, it’s beneficial to reduce your consumption of cooling foods such as raw foods and salads and opting for warmer, heartier foods with longer cooking times that nourish the lungs and large intestine and support the immune system. Fall is associated with dryness which can affect the lungs’ and large intestine’s function. (Think dry cough or constipation). It’s also important to add yin foods that add moisture, promote healthy fluid production and nourish both organs. Here are a few suggestions for nurturing your metal element this season:

Garlic
Ginger
Onion
Cinnamon
Cardamom
Vinegar
Mushrooms
Sweet potato
Cabbage
Pears
Walnuts
Miso
Asparagus
Broccoli
Mustard greens
Kale
Eggs
Apples
Plums
Grapes

Fostering tenderness, kindness and compassion towards ourselves during these challenging times can create human connection, receptivity towards all beings, surrender into the unknown and acceptance in relinquishing what we cannot control. Incorporating some of the aforementioned suggestions for nurturing your metal element can help create safe and healthy space and boundaries for processing grief and loss.

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• Diet! In Chinese medicine (CM), the quality of our qi (energy) depends on the food that we eat. The digestion is similar to a hot fire and this is how food is transformed into good quality energy—immunity!  Therefore, foods that maintain this fire are best to create the best quality qi.  Foods should be mostly cooked and beverages should be room temperature or warmer.  Use “warming” spices in cooking, such as ginger, garlic and oregano.  Avoid or eliminate dairy, as it contributes to phlegm production and inflammation.  And, as always, avoid junk food and excessive sweets!
• Elderberry Syrup. The delicious, immune-boosting supplement is GREAT for kids because it is delicious!  Whether you make it yourself or buy it in the store, elderberry syrup is a great immune tonic that kids readily take!
• Vitamin D. More research is showing a link between Vitamin D and immune health.  Kids’ options usually come in gummy or liquid form, that can be added to the elderberry syrup.  Be sure to follow the recommended dosage on the bottle, as Vitamin D is a fat-soluble vitamin and therefore can become toxic in excessive doses.
• Vitamin C. This long-recognizes vitamin is a powerhouse in supporting immune health.  Vitamin C is an antioxidant that supports the body’s natural immune system.  Make sure your kids are eating foods rich in Vitamin C, such as strawberries, mangoes, cantaloupe, broccoli, brussels sprouts and green leafy vegetables (cooked, of course).
• Probiotics. Just as CM recognizes a connection between digestion and immunity, modern research is also understanding this link as it relates to the gut microbiome.  Probiotics are the “healthy bacteria” that populate the intestine and are key in promoting general health and immunity.  There are plenty of probiotics for kids that are chewable or in gummy form.  Make sure your probiotics are refrigerated!

As a parent myself, I know that kids are not always keen to eat the food that parents provide for them—they can be very particular!  Depending on the age of your kids, it is best to introduce the dietary changes slowly and one at a time.  Creative cooking at home is a great way to incorporate these changes into your lifestyle.  It is also important to make it clear to kids that they’re not taking medicine to treat an illness, but rather supplements that we use to keep them healthy!

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SWEET POTATO BARS 

MAKES ABOUT 16 PIECES • PREP TIME: 15 minutes • COOK TIME: 45 minutes, plus 2 hours for chilling

Prepare ahead: Leave yourself 2 hours for these yummy bars to chill before cutting and eating.

Crust

3/4 cup rolled oats

1/4 teaspoon salt

1/2 teaspoon cinnamon

1/4 cup unsalted pistachio nuts

1/4 cup pecans

1/4 cup teff flour

1/2 teaspoon orange zest

2 tablespoons Grade A Dark Amber maple syrup

2 tablespoons olive oil

Sweet Potato Layer

1 pound garnet yams or orange fleshed sweet potatoes

3 tablespoons Grade A Dark Amber maple syrup

1/2 teaspoon orange zest

1/2 teaspoon ground cardamom

1/2 teaspoon ground ginger

1/3 cup plain organic yogurt

2 large eggs

Freshly grated nutmeg

Directions

Preheat oven to 375 degrees

Prick the yams all over with a fork and bake for about 35 to 45 minutes or until they are very soft. Allow them to cool and enjoy!

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