Planning Ahead

With all the snow outside (at least here in Denver), its feels good to be dreaming about spring time with longer, sunnier days and warmer evenings.

In preparation for spring, I would like to share with you some updates within Integrative Health Denver. Coming in May, I will be stepping away from the office for a bit to do some traveling and learning. It is my hope that during this time, I will be able to share insights that I gain about the way different cultures use food as medicine, time in nature and mindfulness to stay healthy and balanced. I will be sharing those insights through the Evolve Personal Wellness blog on a regular basis.

However, just because Im stepping away, doesn’t mean Integrative Health Denver will be taking a break. IHD will be introducing a new addition to the team to continue the high quality acupuncture practice and one on one treatments here in Edgewater. Stay tuned for a full introduction to our newest team member!

For those who are interested in continued herbal and dietary management, mind body medicine guidance, you will be able to make phone appointments with me or have the option for email support while I am away. Please call, email or ask in person next time you make it into the office.

In the meantime, stay warm, stay healthy (remember how to prepare for allergy season– now is the time!) and keep on the look out for spring!

Winter Diet to Support Your Health

We are smack in the middle of winter right now, with about 6 more weeks until spring officially arrives. The warmer, longer days may seem far off but it is a good time to think about choosing some supportive foods to help your immune system stay strong. In Traditional Chinese Medicine, the immune system is known as “protective qi” and the stronger it is, the healthier we stay. Coming out of the winter with strong protective qi ensures that when spring time allergy season hits, our bodies will be much more ready to cope with it.

Below are some general guidelines on how Traditional Chinese Medicine recommends we eat during the winter:

  • Soups and stews – warm, easy to digest, soups and stews make it easy for our bodies to absorb nutrients.
  • Root vegetables – including onions, garlic, sweet potatoes, parsnips, turnips.
  • Fruits: Apples, cranberry, dates, Dried fruit, grapes, Kiwi, oranges, pears, pomegranate, persimmon, Tangerine
  • Vegetables: Broccoli, bok choy, cabbage, chard, ginger, garlic, kale, leeks, onions, parsnip, potatoes, rutebega, spinach, squash, sweet potato, turnip
  • Nuts and seeds: Almond, Brazil, cashew, filbert, macadamia, pecan, pignola. Pistachio, walnut, Flax, pumpkin, sesame, sunflower
  • Beans : adzuki, black, black eye, carob, garbanzo, Great Northern, kidney, lentil, lima, Navy, peanut, pink, red, soy, white
  • Grains: (cooked): amaranth, barley, buckwheat, corn, millet, oats, quinoa, wild rice, rye, wheat
  • Miso paste and seaweeds- used to flavor or be the base of broths

Not sure how to use some of these items? Here are some of my favorite recipes to keep on hand, as you get through the winter months:

Magic Mineral Broth– Great for the beginning stages of a cold

Miso Salmon– Wonderful week night dinner

Root Vegetable Hash– Great with eggs in the morning

Roasted Nuts– Add the flavor of your choice. (I love rosemary)

Kitcheri– Great to warm the body and ease digestion

Stay healthy out there!

 

 

 

 

What Now?

Happy New Year! I hope 2018 has started off well for you.

January is historically an interesting month. In addition to the cold days that are typically low on sunshine, many of us are in a “post-holiday” slump. The social connection and the excitement of the holidays are past and the next few months hold few celebratory events. Many of us also had a few days off over these last few weeks and getting back to the routine of work and every day life can feel like a struggle. So, now what?

In Traditional Chinese Medicine (TCM), it is suggested that we follow the seasons with our diet, exercise and social activity. Winter is seen as a time to spend more time at home, get to bed earlier and take some moments for self reflection. It can be seen as a time of hibernation, to restore the energy we have expended during the warmer months and longer days. So, January is a great time to catch up on that book you’ve been meaning to read, cook some warm, nourishing foods and maybe get to bed much earlier than normal. Maybe now would be a great time to try that yoga class you have been interested in, instead of hitting the gym for an intense workout. Remember that TCM sees this “introverted” time as a way to store up for the spring, when new growth and change typically occurs with the increase in energy many of us feel.

As always, supporting your immune system is key. IHD can always help you stay healthy with an acupuncture tune up or with our herbal support. Our favorite, Ultonic, is on sale right now in bottles and travel packs.

IHD Updates

We are also excited to introduce Melanie Benninger to IHD. Melanie is a certified Acupressurist. Read more here about her practice and how to schedule with her. This is a great option for people who are still unsure of the needles used in acupuncture or for those who are unable to be needled.

Last, as you know, Evolve Personal Wellness is a side project connect to IHD. You will be seeing Evolve newsletters in your email inbox. We hope that this information will be helpful to you, but please feel free to unsubscribe if you would rather not receive them in the future.

Here’s to a great 2018!