Healing Soups to Fight Colds/Flu

The weather is so temperamental and, with all these temperature ups and downs, many of my patients are coming in with colds and flu! Soups are a great way to prevent and treat seasonal illness. To read more, there is a great article in the Yoga Journal called Healing Soups.

Here is a great recipe for an immune boosting soup:

Immune Boosting Soup*

If you need an extra immune boost, the article recommends using 1/2 the total garlic you desire to the soup, and then adding the remaining 1/2 of the garlic (crushed) after the soup is cooked, along with the lemon juice.

4 cups mushroom or chicken broth

1 small yellow onion, chopped

4-10 garlic cloves (to taste, crushed and chopped)

1 carrot, grated

4-8 fresh shiitake mushrooms, sliced

1-3 tbsp. grated ginger root (to taste)

3 tbsp. chopped fresh parsley

1. Bring the broth, onion, garlic, carrot, mushrooms, and ginger root to a slow boil.
2. Reduce the heat and simmer on low, covered, for 15 minutes or until the vegetables are soft.
3. Remove from heat. Add the lemon juice, parsley and any remaining garlic. Cover and steep for 5 minutes.

* This recipe appeared in the December 2008 issue ofYoga Journal and was provided by Debra Brammer, N.D., associate clinical dean of naturopathic medicine at Bastyr Center for Natural Health.

Walnuts: A Great Fall Food

I’m glad to see the walnut getting its due attention In this recent New York Times article (which also includes a delicious recipe for Bulgarian Cucumber Soup With Walnuts!). In Traditional Chinese Medicine (TCM), walnuts have a multitude of health benefits. They tonify the kidneys which, according to TCM, are responsible for maintaining brain functioning. Walnuts strengthen muscles by nourishing the blood, relieve asthma by warming the lungs, aid in digestion and have sweet and warming properties, which means they are great for this season!

Nutritionally, walnuts provide a lot micronutrients: potassium, magnesium, phosphorus, iron, calcium, zinc, copper, vitamins B9, B6, E, A and substantial amounts of dietary fiber, which eases constipation. They are also full of essential fatty acids like linoleic and alpha-linolenic acid.

How to Eat More Walnuts: Freshly shelled walnuts taste great eaten raw or cooked. Add raw walnuts to salads. Chop them up small and eat with a baked apple or pear or add them to your baked goods – breads, muffins, and cookies. Roast them as an appetizer or add them to a grain dish – like rice, quinoa or pasta.

How to roast walnuts? Spread them onto a baking sheet and place them in the oven for a few minutes (until lightly brown).
To toast them, place them in a skillet with a little bit of oil.

Walnut oil is another way to get the essential fatty acids (but not the fiber). Walnut oil is wonderful in salad but does not react well to heating so it’s not recommended for cooking.

A Note About Storage
: Because of their high fat content, walnuts turn rancid quickly. Chopped or ground walnuts turn rancid more easily than walnuts in the shell. 
 If they are stored in a cool place in the shell, you can keep them for up to a year. 
If you prefer to buy them unshelled, store them in an airtight container, in a cool, dark place. You do not want to keep them for more than a month.

Late Summer: The Fifth Season

Late Summer is the fifth season in Traditional Chinese Medicine. While it is a short season, it is, in many ways, the most important, as it represents the transition from the expansive yang energy of spring and summer to the quieter yin energy of fall and winter. This is the point at which all seasons converge. As Paul Pitchford writes in Healing with Whole Foods, Late Summer represents “the instant where the pendulum reverses its swing.”

The late summer season is associated with Earth, the mother of the elements. There is an emphasis put on nurturing, nourishing, and most of all, grounding. The earth represents a balance of yang and yin, an even energy flow.

This is a time of stability, where we have the opportunity to slow down, look around, and appreciate the feeling of abundance and contentment. The feeling of “home” is especially important.

This season is the point of clarity between Summer and Fall, when we can stop and look around us and figure out what we need to do to prepare for winter.

In our lives, we see this reflected socially. This is the late harvest time when the earth offers up a wealth of nutritious food, which we gather to enjoy and also preserve for the coming cold months when fresh food is not as plentiful.

This is also when children get ready to head back to school at the beginning of September.

Grounding and centering during this period are key. We must protect the immune system for autumn by preparing our bodies and minds.

It's Hot Out There!

Hope you're enjoying a beautiful weekend and staying cool! This is definitely one of the hottest weekends we've had in New York this summer.

When the temperatures soar like this, it's important to stay hydrated. Sipping water with lemon or cucumber is a refreshing way to cool off.

Be careful too if you go out in the sun—wear your sunscreen! You might also want to make sure not to leave food out for too long in direct light. Look what happened to these cupcakes!

Picking the Best Summer Fruit

I don't know about you, but I hate it when I buy a beautiful piece of fruit from the market, only to bite into it and want to spit it right back out. When a fruit is too ripe or not ripe enough, it's a major bummer.

On their Healthy Bites blog, Self magazine staffers offer a guide to choosing the best summer fruits:

Apricots: Plump, pretty firm, velvety skin, even in color with a deep yellow, pinkish hue. Store in fridge.

Peaches: Fragrant, pretty firm, no brown spots. You can ripen underipe peaches in a paper bag for a few days.

Plums: Firm (with a slight given whe you press it), plump, heavy, no brown spots, which means it's been sunburned. You can refrigerate a few days to keep.

Mangoes: Yield slightly to gentle pressure, fragrant, yellow skin blushed with red.

Watermelon: Hard rind that's dull (not shiny), symmetrical (no flat sides). Slap the side of the melon--if you hear a hollow thump, it's a sign it's probably ripe.

Cantaloupe: Sweet scent (but not too strong), deep, thick thump when slapped, heavy.

Tomatoes: Firm (with a slight give when you press it), free from blemishes, and heavy. Don't refrigerate--cold temps kill the flavor.

Festive Summer Cocktails

Happy Fourth of July, everyone! I hope you're all having a beautiful day.

A lot of people like to include a little alcohol in their summer celebrations. When enjoyed in moderation, an occasional drink can help promote heart health—especially fitting, as the season of summer is associated with the heart.

On Everyday Health, a Chinese medicine blog I follow, author Vien-Phuong Nini Mai posted about infusing your drink with herbs.

Why not try their suggestion of mint, ginger, and gogi berries?

Cheers!

Natural Sunscreen

Happy Memorial Day! You know what that means—Summer is right around the corner. Hope you have a wonderful long weekend planned. I can’t wait to spend time outside in the sun!

While the best way to stay safe and prevent sunburn is to cover and hang out in the shade, sunscreen helps reduce burns and damage from the UV rays.

If you’re worried about the chemicals and other harsh ingredients contained in most sunscreens why not try a natural, gentler sunscreen? Though I don’t currently carry any at Five Seasons Healing, there are quite a few on the market from companies such as Aubrey Organics, Badger Balm, California Baby, and Dermalogica.

Enjoy a happy and healthy holiday!

Acupuncture for Allergies

While the spring brings with it warmer weather and a sense of rebirth, for many, it also brings on the dreaded seasonal allergies. As a result, millions of dollars are spent every year on allergy medications and shots, which often provide only mild relief.

Allergies are caused by an over-reactivity of the immune system to certain allergens such as wind-born tree, grass, or weed pollen. Sneezing, nasal congestion, runny nose, headaches, fatigue, coughing, wheezing and watery, itchy, or red eyes are common symptoms. In addition, when allergens and antibodies react nasal mucosa becomes swollen and may obstruct drainage from the sinuses causing sinusitis in many people.

Western doctors may prescribe antihistamines. Unfortunately, these remedies only treat the manifestation of the condition. Not only that, but many of these medications cause side effects such as dizziness, fatigue, insomnia, nervousness, dryness, and gastro-intestinal issues.

From a Chinese medicine point of view, allergies are due to an imbalance in the immune system, namely, a deficiency of the body’s Defensive-Qi, combined with the presence of chronic "Wind" or external pathogen in the nose and eyes. A practitioner will use herbs and acupuncture to clear the Wind, reduce congestion, open the nasal passages, relieve itchiness and clear the eyes. This is treatment of the manifestation of the condition. But Chinese medicine does not stop there. The real strength of the medicine is its ability to address the underlying root of the condition, namely, the weakness in the immune system in the face of such overpowering external stressors: the allergens. Together, both the root and the manifestation of the condition are treated to produce lasting results. Receiving acupuncture treatments during the season in which you suffer from allergies can diminish your symptoms and shorten the duration of or eliminate altogether the allergy season. There is also a special classical Chinese medicine treatment administered at the height of the summer heat to help strengthen the lungs and immune system. This treatment addresses longterm asthma, seasonal allergies, and chronic colds. Please be sure to schedule appointments in mid July to early August to catch this short window of time!

Spring Salad

Spring has officially begun!

As the season of renewal of energy, spring is also the time of year when we “clean out” the heavy, dampening foods of winter in favor of lighter, fresh fare. A diet rich in yang-type foods that echo the expansive energy of springtime are recommended, such as vegetables like kale, collard greens, corn, asparagus and celery. Strawberries, raspberries, blueberries and cranberries also help cleanse the liver. Consuming a moderate amount of raw foods can also stimulate liver qi flow. And remember, consuming organic and local ingredients taste better and is better for you! Why not throw together a festive spring salad?

Ingredients:

3 cups Salad Greens
½ cup chopped Celery
1 cup sliced Strawberries
Walnut Oil and Red Wine Vinegar for dressing
Salt and Pepper as needed

Directions:

Make sure greens, celery, and strawberries are all properly washed.
Place ingredients in a bowl and mix well.
Add salt and pepper to taste.
Mix 1-2 parts oil to 1 part vinegar.
Toss salad with oil and vinegar mixture.

Get ready for Spring

Friday, March 20th brings the Spring Equinox, and we begin a new season.

In Traditional Chinese Medicine, each season is associated with one of the five principle elements in the natural world: wood, fire, earth, metal and water. Spring is paired with the wood element.

Wood exemplifies growth, change, and pushing through obstacles. Its active energy allows for much growth, both internally and externally. We may find that we are able to make great progress on projects and endeavors that may have been hard to get moving on during the hibernating winter months. Take it slow, however, as this energy can easily funnel into stress, frustration or anger when we run into obstacles. Because we are able to feel our renewed energy so profoundly in contrast to our slower winter pace, these blockages may seem all the more apparent.

The body system associated with wood is the Liver. The Liver is in charge of maintaining a smooth flow of mental, emotional and physical energy throughout the body. Thus, it aids all the other body systems in functioning properly. The Liver also plays a key role in the functioning of the reproductive system. For this reason, the spring is an optimal time to focus on reproductive health.

Keep in mind, though, a seed does not blossom into a flower overnight. The bud has to push up through the thawing soil first. Spring is a wonderful time to work with our blockages, as there is greater access to that can-do energy.

Spring Ahead!

Daylights Saving Time begins this Sunday, March 8, so be sure to set your clock ahead an hour!

While it is great that we are one step closer to spring, it often takes time for us to adjust to the change. Many people struggle to maintain a healthy sleeping pattern as it is, and it can be difficult to get used to waking up an hour “earlier.” Many complain of sleep disruption, headaches, and grouchiness in the weeks following the switch.

However, the benefits to “springing ahead” greatly outweigh the disadvantages. As the daylight lasts longer, people are able to be more productive during the day. Additional light and warmer weather encourages people to spend time outdoors—a proven stress reliever. People just need to pay attention to their sleep habits a little more closely during this time.

There are several ways in which people can help their bodies adjust.

*Exercise: Even a brisk walk will help release serotonin into your bloodstream, making it easier for your inner clock to get used to the time change.

*Bright light exposure: Sitting in front of a bright fluorescent light (like a light box) for one to two hours a day can be incredibly helpful, as they are brighter than typical household lights.

*Be aware of your limitations during the first few weeks of daylight saving. Listen to your body, and make changes you need to make.

*See your acupuncturist for treatments to help regulate your sleep cycle, if need be.

Happy Winter Solstice

With Chinese medicine as the guide, we can all experience the amazing healing potential of our mind, body and spirit. Happy Winter Solstice. December 21, marks the official beginning of winter. Welcome this change of season, and have a healthy and happy holiday!

Treating Seasonal Depression with Traditional Chinese Medicine

Clinically referred to as Seasonal Affective Disorder (SAD), the winter blues can weigh you down during the dark months of the year. An estimated ten million Americans (two-thirds of them women) suffer every year. Symptoms include depression, irritability, headaches, fatigue and lethargy, increased appetite, carbohydrate cravings, difficulty concentrating, and decreased libido.

In the Western world, it is thought that because people have less exposure to sunlight, they experience a decrease in melatonin levels in the brain. Genetics, hormones, stress and other factors may dictate how one is affected by SAD. Western medicine practitioners often to turn to light therapy, and, in some cases, antidepressants to alleviate symptoms.

The Traditional Chinese Medicine approach explains this SAD as the result of a yin-yang imbalance. While yin, the feminine energy, relates to nourishment, it is also associated with cold and darkness, and that it is negative in sign means that it refers also to decreasing and descending aspects of nature. Yang, by contrast, is the male energy, associated with heat and light as well as expanding and ascending aspects. These opposing yet complementary energies are associated with the seasonal cycle, and late autumn and winter find us in the yin cycle, which beings on autumnal equinox and lasts until the spring equinox. It is natural to feel an increase in yin-related tendencies such as isolation and sadness. Those whose makeup is naturally more yin (due to gender, genetics, environment, etc.) may feel these effects more strongly, and hormonal changes can also influence these feelings.

As the winter months profoundly deplete our core energy, it is not surprising that many people find themselves craving quick-fix, high-calorie energy sources so that extra energy can be stored as fat that helps keep the body warm. We use a lot of energy in winter fending off the cold, which can make us feel drained, and we may notice ourselves become more emotionally and physically sensitive to our own surroundings. Stress, poor diet, and lack of sleep many of us are too familiar with due to hectic schedules (not to mention drafty apartments and overzealous radiators) further deplete energy, leading to both a depressed immunity and mood.

While a few individuals may require psychotherapy or medication, there are many other ways to treat SAD:

• The first step to take is to ensure you have proper nourishment and rest as well as a comfortable living environment.
o Stock your kitchen with vitamin-rich fruits and vegetables (try dark leafy greens and baked root vegetables) as well as “warming” foods like whole grains, nuts and seaweed to use in soups and other hearty dishes.
o Give yourself time, space to rest and to be reflective, a natural inclination we experience in the winter months.
o Make sure your thermostat (if you have one) is set to a comfortable temperature. Invest in a space heater or humidifier if necessary.
o Try to go to bed early and wake up early.
o Work by a window if possible, in order to get some direct sunlight.

• Exercise can also boost one’s mood. This a great time of year for outdoor sports such as skiing. Indoor stretches, yoga, and tai chi also do wonders to boost the immunity. It is important to stay active without overstraining the mind or body.

• Acupuncture, especially when combined with heat therapy and yang-fortifying (or “warming”) herbs can be very effective in treating SAD symptoms. It helps guide the body back to balance and regulate the neurological and endocrine systems. Your TCM practitioner can prescribe the herbs that will best complete your personal treatment.


Taking these simple steps can help you stay well all winter. A strong mind and body are your best bet for braving the elements.

Preparing for Winter with Warming Foods

In Traditional Chinese Medicine, each of the five seasons (Spring, summer, late summer, autumn, and winter) is associated with a specific element. As fall begins to turn to winter, we transition from the element of metal to the element of water.

As Paul Pitchford explains in Healing with Whole Foods, in order to “unify” with winter, “one emphasizes the yin principle to become more receptive, introspective, and storage-oriented; one cools the surface of the body and warms the body’s core” (354). We need to seek inner warmth.

The kidneys are the organs most affected by wintertime. We may notice that we naturally gravitate towards “warm hearty soups, whole grains, and roasted nuts” on cold days. Pitchford recommends dried foods, small dark beans, seaweed, and steamed winter greens to fortify the kidneys. It is also important to cook foods at a lower temperature with less water.

Salty and bitter are the flavors for this cold season, appropriate because “they promote a sinking, centering quality which heightens the capacity for storage.” They help cool the exterior of the body and bring body heat “deeper and lower,” which means that we feel the cold less.

Salty foods include: miso, soy sauce, seaweeds, salt, millet, barley, plus any food made salty by the addition of salt. However, it should be noted that an excess of salt causes an over-consumption of water, weakening the bladder and kidneys and affecting the heart.

Common bitter foods may not be bitter on their own but are a combination of bitter and other flavors, including: lettuce, watercress, endive, escarole, turnip, asparagus, alfalfa, carrot top, rye, oats, quinoa, and amaranth.

Citrus and other foods for which the protective coating is bitter are also on the list. The strongest bitter qualities, however, can be found in herbs such as chicory root, burdock root, horsetail, and chaparral.

Try this recipe from Healing with Whole Foods to brighten up even the darkest of winter days.

Winter Sunshine Soup

Serves 8

Ingredients:
1 cup yellow split peas, soaked
2 quarts water
1 5-inch piece kombu, soaked
½ onion, cut into crescent moons (optional)
2 carrots, cut into flowers
1 cup winter squash, diced
½ cup parsley, chopped
¼ teaspoon salt

Preparation:
• Place kombu and peas in a pot with water.
• Bring to boil. Reduce heat and simmer 30 minutes.
• Add onions, carrots, squash, and salt. Simmer until peas and vegetables are tender.
• Add miso diluted in stock and simmer 5 minutes more.

How to Survive Holiday Travel

For many of us, the holiday season involves traveling to visit family and friends. Though this is a joyous, celebratory time of year, the hustle and bustle can be taxing on our minds and bodies, putting us at risk for illness and injury.

Sitting in one position for a long time on planes, in buses, and cars can wear on the body, causing discomfort in the back, shoulders, and neck. Lugging heavy bags weighs us down. The stress of rushing to make departures, long lines at airports, crowded highways, along with throngs of other people dealing with the exact same things, takes its toll on us emotionally as well as physically.

When we arrive at our destination, relief is usually fleeting. Sleeping in guest beds, on couches, and air mattresses can wreak havoc on our spines, and family tensions can make us emotional. Being out of our familiar settings and in close quarters with people we may not see that many times a year can drive us to lose our good will towards men.

However, here are a few measures you can take before, during and after your trip to make it as stress-free as possible.

• Before you leave, get organized.
o Pack ahead of time rather than saving it for the last minute. Minimize luggage by bringing only the necessities.
o If you’re flying, keep tickets in a safe place where you will remember them. Don’t wait until ten minutes before you leave to find them.

• Be prepared for delays and traffic. Bring a book and music to keep yourself occupied.
o Get enough sleep in the days leading up to your trip so you’re not running on empty.

• Strive to eat balanced meals and drink plenty of water, even on the road or in the air. It may be tempting to resort to surviving on coffee, pastries, and airline peanuts, but you’ll feel much better by the time you reach your destination if you’ve given your body the nutrition it needs.
o Be mindful of what you eat and drink, but don’t beat yourself up for indulging in a special treat.

• See your Traditional Chinese Medicine practitioner to pick up some remedies:
o “Cold Quell” pills can be taken before beginning your journey to prevent colds and then immediately with any sign of a cold coming on.
o An immune booster like "Jade Windscreen Pill" for a week before travel and during your entire stay is also effective.
o A great formula to help with digestion is "Strengthen the Spleen" pills to be taken after a very filling holiday meal.

• Pressing on acupressure points, self-massage, and self-care are also helpful.
o LI4 (or Large Intestine 4 point, also called peaceful union) is great for any type of headache, toothache or pain in the body. Take the thumb and index finger of one hand and press the soft mound of flesh on the palm between the thumb and index finger of the opposite hand. Look for the tender area and rub for 5 minutes, alternating sides.
o Round rub around eyes—Make hands into loose fists and take the knuckles of index fingers and rub around the eye socket pausing in the tender spots. Rub around nose and sinus passages to encourage healthy, open sinuses and clear vision.
o After arriving, soak feet in warm water to encourage any anxiety, tension or excitement from travel to melt away. This will help you get a good night’s rest by descending energy away from the head in order to calm nerves and rest the mind.

• There are various yoga stretches and breathing exercises that promote calmness or increase energy.
o Forward bends are great for calming the mind. Either with legs straight or bent, hang from hips, holding elbows, nodding head “yes,” shaking head “no”, to open spine and release neck and shoulder muscles. Resting your head on a few stacked books helps to calm mind.
o You can also do this on the floor with backs of legs flat against floor and bending forward towards your toes (no need to touch) and resting your head on stacked pillows to make it restorative rather than strenuous. It is best to relax into this pose for 3-5 minutes.
o If you want to boost your energy, doing a headstand is a great way to gear up.
o Practice deep breathing, in moments where you’re afraid of losing your cool,. Breathe in for seven seconds, and then out for seven seconds. Do this for 10 rounds and feel the effects.

Exercise is one of the ultimate stress-busters. Even a walk around the block with a cousin or sibling can get your heart rate up and produce feel-good endorphins.
Perhaps most importantly of all, be kind to your body. Don’t push yourself too hard. Though many of us feel pressured by the demands of the season, remember that you are only human.

When you get home, check in with your acupuncturist, chiropractor, therapist, or any other practitioner you regularly see. They can help you tend to any lingering ailments.

Cheers to a happy and healthy holiday season!