Autumn Foods

There is nothing like stepping into a fresh outdoor market on a beautiful fall day. The produce teems with color as the fall harvest delivers its final bounty. Fall is a great time to start building ones body and immune system through nutritious foods and recipes. The foods listed below are related to the metal element in Chinese medicine, and influence the lungs and large intestine to some degree. The sour foods, such as pears and apricots, astringe fluid loss, enhance fluid production, moisten dryness and nourish the yin. They can be useful for treating dry cough, constipation and thirst. The spicier foods, such as ginger, scallions, and peppermint, tend to warm the body, dispersing cold and acting as diaphoretics (sweating agents). They help to expel the first stages of a common cold and soothe scratchy, sore throats. The heavier foods listed help nourish yin and blood, preparing the body for winter weather.

 Almonds   -  Apricots  -  Asian Pears  -  Brown Sugar  -  Duck  -  Ginger  -  Honey  -  Pears  -  Peppermint  -  Rice  -  Scallions  -  Mushrooms  -  Wild Rice  -  Yams

Acupuncture to tonify the Lung qi- One of the most powerful points on the Lung channel, lieqi (lung 7), is used to open the lungs and descend the qi to stop coughing. It also clears wind-heat or wind-cold, relieving sore throat, sneezing and sniffling. As part of the Metal Element, lung 7 can help heal deep seated grief or sadness that has gone unexpressed. It is also the "command point" of the head and neck, enhancing circulation to the brain and stimulating memory. This point is often coupled with hegu (large intestine 4) to treat colds, clear the sinuses and strengthens the weiqi or immune system.

"Blood deficiency" is a diagnostic category in Chinese medicine. It is most often linked to an underlying "spleen deficiency". Blood deficiency is aggravated by a history of hemorrhaging or serious blood loss; chronic, heavy menstruation; over-zealous exercise (especially when combined with a low caloric intake); long term vegetarianism and prolonged stress and worry. Blood deficiency tends to be more prevalent in women due to menstruation, pregnancy and nursing, but a number of men suffer from this condition as well.

Blood deficiency may manifest as the following physical symptoms: menstrual issues, infertility, numbness, skin rashes, dry skin, hair and nails, chronic muscle spasms, slow to heal injuries or chronic tendonitis, heart palpitations, dizziness, fatigue, and specific types of insomnia.

When treating blood deficiency it is very important to stay well hydrated and to eat small, frequent meals through out the day. The blood is considered a "yin" substance in the body and, therefore, takes time to supplement. Frequent, easy to digest meals will slowly help build the blood. Eating this way prevents digestion from getting over-taxed, thereby protecting the spleen from further deficiency. Drink 6-8 glasses of water a day. This, as well as drinking fluids that have electrolytes, will help hydrate the bodies tissues. Try some organic chicken broth as a way to introduce fluids to the body while providing easy to assimilate nutrients.

If your practitioner has diagnosed you with Blood Deficiency there are a number of foods you can incorporate into your diet to help "tonify your blood and yin fluids". Certain vitamin/supplements will also help build your blood. It is best to check with your Naturopath or physician to be sure the supplements are safe and appropriate for your particular situation before you start taking them. This is especially important if you are pregnant, nursing, ill or taking medication.

Generally speaking, if you're blood deficient it is best to avoid over-stimulating drinks such as green tea, alcohol as well as excessively spiced foods. Doing so will help protect your "blood and yin" from drying out or becoming exhausted. As always, when it comes to healing, make a special effort to get adequate rest. Sleep is one of the most potent ways to help the body heal and rejuvenate.

Blood Tonic Foods:

1) Certified Organic beef

2) Green leafy vegetables such as kale and chard

3) Black strap molasses

4) Dark colored fruits and vegetables- red grapes, raisins, berries, beets, etc.

5) Slow-cooked soups, stews and braised meats- these cooking methods extract the deepest "qi" and richest nutrients from bones, meats and vegetables.

6) Seaweeds - naturally rich in minerals (*Use quality brands that ensure the highest of purity standards).

7) Organic Royal Jelly- a "blood and yin tonic" that is naturally high in amino acids, vitamins and enzymes.

8) Iron supplements such as "Floradix"- a gentle, herbal tonic that helps build the blood.

9) Chlorophyll Supplements- particularly barley grass (avoid spirulina as it tends to be too warming).

2009 Year of the Ox- It is certainly late to be celebrating the Chinese new year, but on looking back at the posts for this year, we discovered we neglected to talk about the year of the ox. It's not too late to apply a little knowledge about the ox to your goals for this year.

The ox is said to be a loyal, dependable friend, especially to the rat, the animal of last year. The ox is associated with hard work and dependability. On a day to day basis the ox's work may go unnoticed, but in time, projects are completed and goals are realized under the ox's steady determination and tireless persistence. Similarly, this is a good year to apply hard work and constant care towards personal and professional goals. Maintaining steady discipline and unwavering determination will yield tangible benefits in the long run. In addition, it is an excellent time to be very practical and conservative in assessing situations before taking action. This will allow one to side step arguments and mishaps, conserving strength and energy that will be needed to endure upcoming hardships.

There are many things we can do to help support our body's natural immune function. Certainly getting enough rest, fluids, and quality, fresh food is essential. Acupuncture is also a good option, since one of the proven effects of this therapy is increased immunity, even when this isn't the focus of treatment. Regular acupuncture helps strengthen our immune system or "Wei qi",  by bringing our bodies back into energetic balance. A body in balance has the ability to fight foreign contaminants such as bacteria and viruses, or, in Chinese Medicine terms, "expel uninvited guests" such as wind cold, wind heat, wind damp, etc. 

One of the key immune enhancing herbs in Chinese Medicine is Huang Qi, or Astragalus. The root of this plant tonifies the qi and blood of the entire body, especially the Spleen, and increases the "Wei qi"

There are also a number of "preventative" formulas, which when taken at the earliest stages of illness, can help the body recover quickly and decrease the severity of an illness. Two of these common formulas are: Yin Qiao& Gan Mao Ling. These time-tested formulas are important to have on hand to provide a quick means of protection. They are often taken preemptively, before any cold and flu symptoms arise. That way, if you find yourself around sick people at school or the office, or traveling on a plane, you can give your body an additional line of defense to keep from getting sick.

Medicinal mushrooms have been a part of the Chinese Materia Medica for several thousand years. These mushrooms, including reishi, oyster, maitake, shitake, and many more, have a strong effect on increasing immune function. For instance, Ling Zhi, or the reishi mushroom, has been studied for its immune enhancing effect, and has been found to increase T cell function. Classically, it is said that Ling Zhi tonifies Lung qi, transforms phlegm, and stops cough and wheeze. Additionally, it has been found to have a carcinostatic effect, meaning that it stops the growth of cancer cells. Nutritionally, mushrooms provide fiber while being low in fat and contain several groups of vitamins, particularly thiamine, riboflavin, niacin, biotin, ascorbic acid and Vitamin D.

Eating raw mushrooms is not advised, since some are toxic uncooked, and most do not break down enough in our digestive systems to offer much benefit this way. Mushrooms should always be cooked when used as food. A stronger concentrated extract (either capsule or liquid) will give you the most benefit for immunity.

Fungi Perfecti is a locally based producer of medicinal mushrooms and is considered the best source of organic, high quality mushroom extracts by most experts, including Bastyr University and Dr. Andrew Weil. Fungi Perfecti has a number of extract combinations that address a number of immune issues. A popular, general immune tonic is their Stamets 7 formula.

Fungi Perfecti

Several years ago Jake Fratkin, OMD (Oriental Medicine Doctor), made waves throughout the pediatric community by declaring on a radio show that the cause of ear infections was antibiotics. Since that time, several studies have been done which indicate that he was right. The likelihood of a recurrent ear infection during the first six weeks after taking antibiotics is significant. Not only is a child more likely to get another ear infection within six weeks if they are given antibiotics, but the recovery time from an infection is the same whether antibiotics are given or not. Even the Washington State Department of Health has issued a statement that most ear infections clear on their own and that overuse of antibiotics leads to drug resistant bacteria. So why are medical doctors still giving antibiotics to children with ear infections? In some cases, they no longer are. More and more doctors and medical institutions are reserving antibiotic administration for extreme cases of infection as a last resort. Here in Seattle, Dr. David Springer of Wallingford Pediatrics received an award from Premera Blue Cross for his use of "evidence-based best practices" in avoiding and limiting antibiotic use for ear infections.

So if antibiotics aren't the answer, what do we do for ear infections? Chinese Herbal Medicine is an excellent choice for the prevention and treatment of ear infections. There are two key formulas which, when administered correctly, can alleviate pain within hours and eliminate the infection within only a couple of days. They are safe, they are effective, and they are easy to administer. Several companies have created liquid extracts of these classic Chinese formulas adding a touch of glycerin or stevia to mask the bitter flavor of the herbs, so that they are more palatable to children. In addition to Chinese formulas, using garlic ear drops helps kill microbes and dry fluid when placed directly into the ear canal. A good dose of probiotics also helps the immune system fight off and recover from the infection. All three can be combined and your Chinese Medicine practitioner can help you determine the best course of treatment so you can avoid unnecessary, and potential harmful antibiotic overuse in your children.

In Chinese Herbal Medicine, the small fruit of the Burdock plant is used. The root, however, is used in both Chinese Nutritional Therapy and Western Herbalism and this part of the plant can be used in cooking. Western Herbalists use Burdock root to treat skin conditions that are dry, such as dry eczema, psoriasis and dandruff. This root can be found in many asian grocery stores. It needs to be peeled, and soaked in a solution of vinegar or lemon juice to prevent discoloration (1 tea white vinegar or lemon juice to 1 cup water). Use this root chopped in stir frys, soups, or roasted with other root vegetables.

Stir-Fried Burdock and Carrot

from the book The Japanese Kitchen by Hiroko Shimbo

makes 4-6 servings as a side dish

2-3 Tb veggie oil

5 1/2 oz burdock, peeled, julienned in 2 1/2-in lengths (about 2 cups) and soaked in 1 c water and 1 t. vinegar

2 oz carrots, julienned in 2 1/2-in lengths (about 2/3 cups)

2 Tb sake (rice wine)

1 Tb mirin (sweet cooking wine)

1 Tb sugar

1 Tb shoyu (soy sauce)

1 t. tamari

2 Tb white sesame seeds, toasted

1/3 t. shichimi togarashi (seven spice powder) or red chili flakes

In a wok or skillet, heat the vegetable oil over high heat. Drain the burdock, and cook it, stirring, until it is well coated with oil. Add the carrot and cook, stirring, for 2 minutes. Add 3 Tb water, the sake, mirin, and sugar. Cook the mixture until almost all the liquid is absorbed, stirring all the time. Add the shoyu, and cook for 30 seconds. Season the mixture to taste with tamari. Add 1 Tb of the sesame seeds, add the seven-spice powder or red chili flakes, and give several large stirs. Transfer the vegetables to a platter, and let them cool to room temperature. The dish tastes better after a few hours, and can be kept in the refrigerator, covered, for a day. Serve at room temperature or chilled, with the remaining 1 Tb white sesame seeds.

When the afternoon rolls around many of us feel that we need something to pick us up in order to finish the day. Often times we will head out for a coffee, knowing this will accomplish the task. While a little coffee is not a bad thing, it can give us an immediate burst of energy, but it will deplete us in the long run. In Chinese Medicine, coffee acts as a vigorous qi-mover. Strongly moving the qi in a body that is already in need of supplementation can waste the qi and blood and leave us more tired in the long run. This leads to the daily ritual of afternoon coffee and thus the cycle continues.

For many of us a nice alternative is tea, especially white or green tea. The caffeine content is much lower, and in addition, tea has benefit of being an antioxident.

There are many types of green tea available. A nice one to try is a Japanese green that is combined with roasted brown rice. Sometimes the rice pops in the roasting process giving the tea the appearance of being combined with tiny kernals of popcorn. Attractive, healthy, and tasty, give Genmaicha a try!

It is important to note that some people find tea, even green tea, to cause dryness or to raise the energy in the body causing palpitations and anxiety. Especially in the spring, when energy is already rising, it is important to pay attention to what is happening in your body. If your constitution is toward blood deficiency or dryness, or you have symptoms of yang rising, such as palpitations or dizziness, even green tea can be contraindicated. In this case, white tea may work better, or elimination of all caffeinated beverages may be necessary.

We recently found this recipe on www.epicurious.com and thought it would be a nice one to share. Not only does it utilize the Donabe pot which we have discussed, but it also includes many of the springtime foods from our food list. The only ingredients that may be more difficult to find are the burdock root, wood ear mushrooms and mirin, all of which can be found at Uwajimaya or other Asian markets in the Seattle area.

Makes 4 generous (main course) servings

2 1/2 lbs chicken thighs, with skin and bone

c wood ear mushrooms

5cups water, divided

About 2 cups reduced-sodium chicken broth

1stalk burdock root (sometimes called gobo)

1/2 teaspoon distilled white vinegar or fresh lemon juice

1 and one 1/2 tablespoons canola oil

1 large onion, coarsely chopped

1 lb fresh shiitake mushrooms, stems discarded, large caps quartered

1 and one tablespoons finely chopped peeled ginger

1 and one tablespoons finely chopped garlic

1/2 cup mirin (Japanese sweet rice wine)

1/2 cup white miso (also called shiro miso)

1/4 cup soy sauce

1/2 lb mustard greens, tough stems and ribs discarded and leaves coarsely chopped (8 cups)

Accompaniment: steamed rice

Garnish: chopped scallions

Preheat oven to 500 F with rack in middle. Pat chicken dry, then roast, skin side up, in 1 layer in a shallow baking pan until skin is golden brown, 35 to 40 minutes. While chicken roasts, soak wood ear mushrooms in 2 cups water until softened, about 15 minutes. Drain in a sieve, then rinse well and discard any hard pieces. Drain well, squeezing out excess water.

Transfer roasted chicken to a bowl and pour pan juices through a fine-mesh sieve into a glass measure. Let stand until fat rises to top, 1 to 2 minutes, then skim off and discard fat. Add enough stock to bring total to 2 cups liquid. Reduce oven to 300 F and move rack to lower third. Peel burdock root, and, if more than 1-inch-thick, halve lengthwise. Cut crosswise into 1-inch pieces. Transfer burdock root to a bowl, then add vinegar and 1 cup water.

Heat oil in a 7- to 8-quart heavy pot over medium-high heat until it shimmers, then saut onions until softened and beginning to brown. Add shiitakes, ginger, and garlic and saut until garlic is golden, 3 to 5 minutes. Add mirin and boil, stirring and scraping up any brown bits, 1 minute. Stir in miso and soy sauce, then stir in chicken, wood ear mushrooms, burdock (drained), stock mixture, and remaining 2 cups water. Bring to a boil, skimming off any froth. Cover pot and braise in oven until chicken is tender, about 1 hour.

Stir in mustard greens and continue to braise, covered, 5 minutes. Serve in shallow bowls over rice.

There are many versions of Hot Pot all over the world. In Switzerland it is called fondu, in Japan it is called Shabu-Shabu, or Sukiyaki. Within China, there are many different versions of this warm family dish. In all cases a pot of broth or oil is set in the center of the table on an open flame while the desired meat and vegetables are added and cooked quickly by the individual diners. A very simple, very healthy version comes from Japan and a lovely Springtime recipe follows.

The Donabe pot is traditionally used for this dish in Japan, as it can be put over an open flame. It can also be put on an electric burner and in the oven which makes it a wonderful tool for many types of Asian cooking. For those of us in Seattle, beautiful Donabe pots, as well as all of the ingredients for the following recipe can be found at Uwajimaya in the International District. Now is the perfect time to try this dish, as they have created a "hot pot" display near the entrance.  http://www.uwajimaya.com/

Springtime Hot Pot

Ingredients: (Include as few or as many as you desire)

konbu (dried kelp)
negi (Japanese leek)
shungiku (chrysanthemum leaves)
hakusai (Napa cabbage)
fresh shiitake mushrooms
fresh shimeji mushrooms
fresh enoki mushrooms kuzukiri (arrowroot starch noodles) or thin rice noodles
medium tofu daikon radish (for grating)
ponzu (citrus, soy sauce and vinegar based condiment) beef or pork sliced paper thin (Uwajimaya sells it already sliced and labeled for sukiyaki or for hotpot ) garlic chili sauce, if desired

Preparation:

About two hours before dinner, soak two 2-inch pieces of konbu in a stockpot-full of cold water. About an hour before dinner, soak the kuzukiri noodles in a bowl of cold water. Now grate the daikon radish and cut all the other ingredients into bite-size pieces and artfully arrange on serving plates. Just before dinner, bring the stockpot with the konbu to a simmer -- but don't boil.

To serve:

Place the donabe on a portable burner on the dining table, surrounded by plates of ingredients. Gather your guests around. Arrange the first round of ingredients in the donabe, fill with the konbu broth, cover and bring to a boil. Once boiling, serve in bowls, topped with grated daikon and a hit of ponzu and garlic chili sauce. Eat. Repeat.

(This is a fairly traditional Japanese recipe, but I found it on www.japanesefoodreport.com)

Lately, we have noticed an increase in feelings of anxiety in our patients and friends, and even ourselves. Spring is a common time for anxiety. The energy of Spring is rushing upward. Just as bulbs are opening and the tulips are pushing up through the soil, so too is the energy of our bodies. When we are a little unrooted, or have a deficiency of blood or yin, our energy can rise too quickly, and in an uncontrolled way. This causes physical feelings of discomfort in the upper abdomen and chest such as heart palpitations, chest tightness, difficulty breathing and a "nervous" stomach. Acupuncture and herbs, and sometimes moxa, can help bring this energy back down into our dan tien, or belly. There is also a visualization I learned years ago that can help one feel more "rooted."

Meditation for Anxiety:

Stand in a quiet, comfortable position. Close your eyes and take a deep breath, in....and out. Relax the muscles in your face, your jaw, your ears. Let the space behind your eyes melt toward the floor. Slowly work your way down your body, allowing each part to let go. Do this from your shoulders, arms, hands to your ribs, stomach, hips. All the way down to your feet. Once you have reached your feet, imagine that there are roots, just like those beneath a tree, coming out of your feet. They grow away from your feet and push down into the earth where they spread out and grab on to the soil. Let yourself feel the strength and stability this provides.

Any time you are feeling the energy rising in your body, or your chest or stomach feeling tight and uncomfortable, try this visualization. Once you have practiced it a few times, it only takes a few minutes.

In the springtime, together the heaven and earth bring forth life and the 10,000 things are enlivened. Go to sleep at night fall, and wake up at dawn. After waking up, walk around the courtyard with broad strides. Let down the hair and relax the body. Allow the will to be productive. Live and do not kill. Give and do not take away. Reward and do not punish. This resonates with the energy of spring. It is the way of nourishing life. To act in opposition to this injures the liver....."From the Huang di Neijing

Drinking a warm cup of water with fresh lemon juice and a little honey helps stimulate the liver and gallbladder and cleanse the lymph. Eat plenty of fiber to help clear heat from the liver via the bowels.

The foods of spring include

This is from West Coast Cooking by Greg Atkinson
(Serves 4)

For the Rhubarb and Ginger Chutney:
2 stalks rhubarb, chopped, (about 2 cups)
1/2 cup crystallized ginger, chopped
1/4 cup sugar
1/4 cup raspberry vinegar
1 teaspoon salt

For the Salmon:
4 fillets of Copper River Salmon, or other king salmon, skin removed
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 tablespoons light olive oil or corn oil

1.) To make the chutney, stir the rhubarb, crystallized ginger, raspberry vinegar and salt in a non-reactive (stainless steel or enameled) saucepan over medium-high heat. Cook, stirring until sugar is dissolved and mixture is beginning to boil. Cover, reduce heat to low, and cook 6 to 8 minutes, or until rhubarb is very tender and beginning to disintegrate. Chutney may be served at once or kept, covered and refrigerated, for several days.
2.) To grill the salmon, wipe the grill with a cloth dipped in olive oil, or spray it with an oil mister. Position the grill 4 inches above a bed of the glowing coals and wipe it with an oily cloth. Sprinkle the filets with salt and pepper and rub with oil.
3.) Place the fillets, skinned-side up onto the rack and allow them to broil for 5 minutes. If the oil ignites, cool the flames with a little water splashed from a cup or streamed from a squirt gun. With a long spatula, turn the fillets once and allow them to broil for 5 minutes more. Transfer to a warm platter or serving plates.

Jian jing, Gall Bladder 21, is an important point located at the apex of the shoulders on the Gall Bladder meridian. This point is often tender and tight, especially when the body is stressed, or energy is ascending.

Stimulating GB 21 directs the qi downward, clearing headaches, necka nd shoulder pain, dizziness and helps lower blood pressure. Contraindicated during pregnancy, jian jing is an excellent point to help stimulate labor assisting your baby's arrival.