Choosing Foods for Autumn, Changes in Schedule

Autumn has arrived and as with all change of seasons, its a great time to take a look at how we can incorporate more seasonal foods into our meals as a way to support our bodies. In the fall, is is suggested by Chinese Medicine to eat fewer cold, uncooked foods — such as salads — and more warm, cooked foods. Switch from salads to soups and steamed vegetables. Incorporate yellow and red foods into your meals.

The original texts that serve as the foundation for Traditional Chinese Medicine recognize fall as being a time of winding down, paying attention to emotional states and spending more time in quiet environments and contemplation.

“In the three months of autumn all things in nature reach their full maturity. The grains ripen and harvesting occurs. The heavenly energy cools, as does the weather. The wind begins to stir. This is the changing or pivoting point when the yang, or active, phase turns into its opposite, the yin, or passive, phase. One should retire with the sunset and arise with the dawn. Just as the weather in autumn turns harsh, so does the emotional climate. It is therefore important to remain calm and peaceful, refraining from depression so that one can make the transition to winter smoothly. This is the time to gather one’s spirit and energy, be more focused, and not allow desires to run wild. One must keep the lung energy free full, clean, and quiet. This means practicing breathing exercises to enhance lung Qi. Also, one should refrain from smoking and grief, the emotion of lung. This will prevent the kidney or digestive problems in the winter. “

                                                – Huangdi Neijing Suwen, Chinese Medicine Classic

When we shop for produce, the following supportive foods should be easy to find this autumn:

Fruits: Apples, Berries (blackberries, cranberries), Dates, figs, grapes, jicama, mandarin oranges, pears, persimmons, Plum, pomegranate, quince, rosehips, bananas

Veggies: Bell pepper, Bok Choy, broccoli, burdock root, cabbage (red, green, napa) carrot, Cauliflower, fresh corn, cucumber, diakon radish, eggplant, dried garlic, ginger root, horseradish, Jerusalem artichoke, leeks, lettuces, okra, onions, parsnips, potatoes, pumpkin, rutabaga, shallot, spinach, squash (acorn, banana, buttercup, butternut, delicata, hubbard, spaghetti), sweet potato, tomato, turnip, yams

In addition, these foods are great to fill in around your produce to complete a meal:

Grains(cooked): amaranath, barley, buckwheat, corn, millet, oats, quinoa, wild rice, rye, wheat,

Beans: adzuki, black, black eye, carob, garbanzo, Great Northern, kidney, lentil, lima, Navy, peanut, pink, red, soy, white.

Nuts: Almond, Brazil, cashew, filbert, macadamia, pecan, pignolia. Pistachio, walnut

Seeds: Flax, pumpkin, sesame, sunflower

Spices: Rosemary, sage, thyme, cinnamon, garlic

In addition, I’d like to mention a scheduling change here at IHD. Going forward, Jennifer will be available for appointments on Tuesdays 8a-6p, Wednesdays 8a-6p and Fridays 8a-1p. Amy is available by request and you can reach her at (415) 889-0474. As always, feel free to request appointments online

Transformation Coaching with Amy

Amy Johnson, Wellness Coach

Amy Johnson, our Reiki practitioner at Integrative Health Denver, recently became certified as a Mind, Energy, Body Transformation Coach. Amy shares the following article to help educate us about the benefits of this style of coaching. 

Mind, Body, Energy Therapy is based on the concept that healing medicine is moving towards energy based quantum physics and we can locate our own negative emotions in our body and energy system in order to transform it into positive energy. As a result, the healed energy empowers us and helps us to attract what we want in life.

 

“Transform pain to power and live the life you want.”

-Carolyn Eberle (Mind, Energy, Body School of Transformation Founder and Teacher)

Mind, Body, Energy Therapy is based on the idea that we can transform our own pain to power and wisdom, which will change our energy and help us attract the life we want to create, also known as manifesting.

When stress is introduced physically, mentally or emotionally, it causes resistance and disruption to the natural, orderly flow of the body’s energy system. As a result, we can become physically ill, mentally or emotionally unstable or just unhappy with our life patterns and experiences. In a session we will discuss challenges, trauma, wounds, negative patterns and identify where it is held in the body.

Negative emotions, trauma and even inherited trauma passed down through family lineage will store in your body as energy. We will identify where there may be energy blocks or negativity. Also, we will look at thought patterns, and character structures in the personality to determine where changes need to be made in order to shift the energy to a positive energy or heal past trauma.  This transformational system combines spirituality with psycho-biology and works all three systems, the mind, the energy and the body together to find balance and harmony.

An hour session is $45.00.

To schedule an appointment, contact Amy at  415-889-0474

Mind, Body, Energy Therapy  is not psychotherapy or psychiatric counseling. It is not meant to take the place of treatment for emotional and/or psychological conditions. Please contact your doctor or psychotherapist for medical advice and psychiatric care. 

 

Drinking Congee for Cold Season

With fall quickly approaching, we should be getting ready for cold season. Of course, the best plan is to not get sick by keeping your stress low, sleeping and eating well and washing your hands often. However, in the event a cold does make it past your immune system, it is best to be prepared with a tool box to fight with!

In Traditional Chinese Medicine, Congee- or rice porridge- is frequently used to deliver medicinal herbs or foods into the body in a gentle and easily absorbed way. Depending on the condition of the patient the doctor will suggest specific herbs, spices or foods to be added to the congee to treat the ailment. Congee is made with plain white rice and should be cooked until it is thin enough to drink.

Here are 2 recipes I often prescribe for colds and cough that are common in the fall and early winter months:

For the beginning stages of a cold with chills, low grade fever, body aches, mild headache, congestion and a mild cough

Ingredients:

5 Whole Scallions
15g (about 4 or 5 one inch slices) Fresh Ginger Root

100g (1/2 c) White Rice (not long grain)

Cook rice into a porridge. You can do this over low heat on the stove on in a crock pot. It will take about 2-3 hours. Mash the scallions and ginger into a pulp (a quick trip through the food processor will work too). Add pulp to porridge and simmer for 20 more minutes. Divide into 2 or 3 doses and warm drink every 4 hours. Add water to reheat if needed.

 

For a cough with phlegm and wheezing with possible vomiting of phlegm

Ingredients:

60g (3/4-1 cup) Chopped Fresh Mustard Greens

100g (1/2 c) White Rice (not long grain)

Wash and cut mustard greens. Add to rice and cook into a porridge. You can do this over low heat on the stove on in a crock pot. It will take about 2-3 hours. Divide into 2 or 3 doses and warm drink every 4 hours. Add water to reheat if needed.