Nourishing Mind, Body & Soul

Winter is here, bringing holidays, parties and feasts.
Ah, yes, food–

Nothing in life is more fundamental than the food we eat. Every day the choices we make about how we nourish ourselves, and it is these choices that can have a profound effect on our well-being.

Traditionally, a great deal of time went in to selecting and preparing meals. Ingredients were whole, minimally processed foods, and largely made up of cereal grains (whole rice, millet, etc) and vegetables. People stopped what they were doing to gather with friends and family, to eat, replenish and show appreciation. Today the trend in industrial portions of the world has moved from these traditions. Modern diets include increased animal products, processed and refined foods, additives and preservatives with little (if any) whole grains or vegetables. Many of us have taken to eating meals in a frenzied manner, barely even tasting the food we ingest. At the same time we have seen a tremendous rise in degenerative diseases, cancer, nervous disorders, heart disease, obesity, diabetes, irritable bowel and Attention Deficit Disorder –to name a few.

For many, the relationship to food has become a tainted chore. Poor eating habits like eating to fulfill emotional needs, skipping meals or binging are common, creating a myriad of other health problems.

Understanding proper nutritional habits can be some of the simplest, most profound changes that one can make in taking responsibility for our health and the well-being of the planet.

Holistic Nutrition incorporates the energetic principles of Traditional Chinese Medicine theory and detailed, cutting-edge western information. Steeped in tenants of whole food wisdom, Holistic Nutrition focuses on whole, local, organic and seasonal foods that offer the best choice for optimum health for our bodies and our planet.
The fundamental aim is to create awareness in ourselves, matching the diet to each individual while reestablishing or creating a healthy relationship to food.

The key is moderation. There is no ‘perfect’ diet and our needs change: shifting with seasons, life stages and times of illness. It is not just choosing the freshest food that matters—it is also how and with whom we eat that nourishes our entire being.

Over thousands of years the Chinese have evolved a system of medicine that has stood the test of time. Its adaptability and application is even used in nutrition! All foods can be identified by their energetic quality—do they warm the body? Cool it? Descend the energy? (good for those who are “ungrounded”), eliminate excess or counter deficiency? By understanding these qualities, one can choose foods to specifically treat patterns. Someone who is always cold, would want to increase foods that are cooked (warmer than raw) and choose foods that impart energetic warmth when eaten, such as, winter squash and cinnamon. By eating seasonally appropriate foods we can also aid our bodies in adapting to the seasonal change and build our immunity.

Besides energetics, flavors play a role. Each of the 5 flavors enter a particular organ system. By either increasing or decreasing a flavor you can address specific disharmonies. For example, a runner with very tight tendons would want to avoid excess sour that enters the Liver and overly astringes the tendons. But for someone with very loose muscle tone, that need to be tightened, the sour flavor may be appropriate.

From a western perspective foods are most often viewed by their nutrition quantity. How much vitamin C? Iron? Carbohydrates? By understanding these concepts and the role proteins, carbohydrates, vitamins and minerals play, one can identify how to improve the diet for over-all health. For example, iron deficiency (called blood deficiency in Chinese medicine) is common in many vegetarians. Utilizing concepts from both an eastern and western perspective, foods can be selected that are both blood building and high in iron, thereby possibly avoiding the need for additional supplementation.

Everyone can benefit from improved nutrition. From the young to old, sick to healthy. Foods can reduce symptoms, heal and strengthen.

Above all, the food we eat should be enjoyed—and provide nourishment for mind, body and spirit.

At Pulse we work closely with our clients to educate and inspire and understanding of nutrition and foods that will help them towards better health and vitality!

Be Well!

Contributed by April Crowell, Dipl. ABT, CHN, AOBTA CI

Honey Nut Baked Fresh Figs

From Bon Appetite 2007

Serves 4

Preparation time & cooking time: 30 mins.

12 ripe fresh figs

8 Tbsp. clear honey

7 oz  tub of Greek natural yoghurt

1 oz flaked almonds, lightly toasted*

Trim the end of the stalks off each fig and then cut a cross into the top of each one and open it up.

Place the figs into a baking pan that will easily fit all fruit.

Drizzle the honey equally over the fruit. Sprinkle with the nuts and then cover.

Place them into a 375° oven and cook for 15 minutes, or until tender & fig juice is running.

Add a good spoonful of Greek yoghurt to each one and eat while they’re still warm.

*Any nut would be acceptable, suggestion: pecans, hazelnuts, combinations.

Journey Bread

This is a fantastic simple cornbread recipe.  Great with soups, stew or just as a warm treat with a little honey.

From Recipes for Self Healing by Daverick Leggett

Prep time 5 min; Cooking time 30 min.

1 ½ cup cornmeal

¾ cup wheat or spelt flour

4 tsp. aluminum free baking powder

½ cup sesame seeds, white or black

½ cup crushed walnuts

1 tsp. salt

2 eggs

1 ¼ cup soy milk

¼ cup sunflower oil

1 Tbsp. maple syrup

Mix together all dry ingredients in a bowl.  Beat eggs and milk together.  Stir these into the dry mixture along with the oil and syrup.

The mixture should be quite wet.  Grease one large or two small loaf pans, fill two-thirds full.  Bake at 400 degrees for about 30 minutes.

Test with a knife to ensure that it is cooked all the way through.

Beef Carbonnade

This is a Belgian beef stew with sweetly caramelized onions and dark beer.

From the Silver Palate

1/4 lb bacon

2 very large yellow onions, peeled an thinly sliced.

1 Tbsp. granulated sugar

1 cup unbleached flour

1 Tbsp. dried thyme

1 tsp. salt

1/2 tsp. freshly ground black   pepper

3 lbs beef stew, cubed

Canola oil (optional)

2 cup dark imported beer

Chopped parsley

Coarsely dice the bacon and sauté in large skillet until crisp and brown.  Remove bacon with slotted spoon and reserve.

Add the onions to the skillet and cook them in the rendered bacon fat until tender, about 20 min.  Uncover the skillet, raise the heat, and sprinkle the onions with sugar. Toss and stir them until they are well browned. Transfer the onions to a strainer set over a bowl and let stand while you prepare the beef.

Stir together on a plate the flour, thyme, salt and pepper, and roll the cubes of meat around in the mixture until well coated.  Shake off the excess and set the cubes on another plate.

Press the onions gently with the back of a spoon to extract as much of the cooking fat as possible.  Transfer fat to a kettle.  Add additional fat in the form of vegetable oil if needed for browning the beef.

Set kettle over high heat, when very hot, brown 6-7 cubes at a time—do not over crowd the kettle.  Remove browned cubes and continue until are done.

Pour beer into kettle and use a spoon to stir up all the browned bits from the bottom.  Return the beef cubes to kettle, along with onions and bacon.

Cook for 1 1/2 hours on medium heat or until meat is tender and stew had reduce slightly and thickened.

Taste and correct seasonings.  Garnish with parsley and enjoy.

Rest and Revitalize—Embracing the Winter Season

As Autumn gives way to Winter’s chilly darkness, we should feel an urge to slow down. Winter is a time of reflection and introspection, a time to rest and conserve your Qi, rebuilding our strength for Spring’s rapid burst of new life.

Classically, the Chinese (and other cultures) believed that we should live in harmony with the seasons. This was out of necessity in ages where life was dominated by the elements—simply catching a cold could be life threatening. Today, those of us living in the industrialized world suffer little from the extremes of nature yet learning to harmonize with each season can make a huge impact on our health and well being.

The Five Element Theory of Traditional Chinese Medicine (TCM) carefully observed the natural phenomenon and flow of the seasons. Each season was assigned an element, organ system, quality, sound, taste and emotion (to name a few categories). These correlations became guidelines for everything from when to go to war to identifying disease patterns in the physical body.

Winter is ruled by the Water element, which is associated with the kidneys, bladder and adrenal glands. In TCM, the kidneys are the source of Qi and store all energy or “Qi” within the body. These storehouses of Qi are dipped into to heal, prevent illness, and age gracefully. If we lead lifestyles that overly deplete the stores, the body depletes and withers.

During the winter months it is important to nurture and nourish our kidney Qi. It is the time when this energy can be most easily depleted. Our bodies are instinctively expressing the fundamental principles of winter – rest, reflection, conservation and storage.

Many of us find ourselves increasingly busy during winter. Holidays and parties can be stressful; many people battle with depression during the colder months. The current economic situation plays a role, as many people fear for their savings and reserves—a characteristic of the water element.

Below are a few simple tips to help you embrace the winter season. By recognizing the potential value within each seasonal element we can move through our lives with greater ease.

• Nourish yourself — eating warm hearty soups, root vegetables, winter squash, whole grains, and roasted nuts help to warm the body’s core.
• Rest appropriately — sleep early, rest well, stay warm, and expend a minimum quantity of energy.
• Get moderate exercise — movement helps lift the spirits. Keep with the energy of the season. If you don’t exercise much, bundle up and go for a walk. If you exercise excessively, slow down a little to conserve your Qi.
• Brighten your space — whether or not you celebrate the holidays, refresh your home or workspace with cheerful colors or seasonal décor. Hollies bright berries, pine’s uplifting scent and a few splashes of red can add warmth to your space.

Feel Like Hibernating?

Qi gong is an excellent exercise that all of us can do during the winter in order to keep our physical and mental stamina in shape. It doesn’t matter what our current level of activity is, we can improve our function with a consistent practice of Qi gong. On a very basic level, Qi gong affects the cardiovascular system, respiratory, immune system, and circulation. Qi gong improves posture (musculoskeletal), brain function, mental health and longevity. Studies have proven that a steady practice of Qi gong benefits the cardiovascular system by stabilizing heart activity and blood pressure. It also improves the circulation of blood (great for those chilly feet at night), as well as enhances the oxygen/carbon dioxide exchange. That alone would be an incredible reason for doing Qi gong, but wait there’s more!

By improving the circulation of blood and oxygen, the respiratory system benefits too!  Our respiration rate slows down and recovery time improves after physical exertion. This is great for those that suffer from asthma, bronchitis, recurring pneumonia, colds and/or flu. More oxygen in the body means more for the brain, improving our thinking ability and memory. This is imperative for people who have experienced injury from stroke, seizure or other disorders involving the brain. The enhanced function of the brain can calm the emotions and curb reactionary responses toward various stimuli. The emotions are more balanced, our response toward stress is improved, even anxiety and depression can be alleviated with the practice of Qi gong.

Qi gong forms range from simple breathing exercises to more complicated versions that synchronize the breath with specific movements. Getting started is extremely easy. The best way to learn a form is with a Qi gong instructor. There are several instructors in the Boise area. The Wellspring School for Healing Arts offers on going Qi gong classes. Videos are helpful, but for the more complex Qi gong forms, it can be difficult to follow. Here are a few books that you may want to look over:

A Complete Guide to Chi-Cung – Daniel Reid

Beginning Qi gong – Steven Kuie & Stephen Crane

Chi Kung – Ives Requena

Way of Qigong – Kenneth Cohen

Vegetable and Chickpea Curry

1 Tbsp olive oil

1 ½ cups chopped onion

1 cup sliced carrot

1 Tbsp curry powder

1 tsp brown sugar

1 tsp grated peeled fresh ginger

2 garlic cloves, minced

1 Serrano chili, seeded and peeled

3 cups cooked chickpeas (garbanzo beans)

1 ½ cups cubed peeled baking potato

1 cup diced green pepper

½  tsp salt

¼  tsp black pepper

1/8  tsp red pepper

1 stick Kombu (dried seaweed)

1 (14.5 ounce) can diced tomatoes, undrained

1 (14 ounce can or box) vegetable broth

1 cup coconut milk

2 cups slivered kale or spinach

Raisins, chopped cashews or peanuts for condiments

Cooked quinoa, rice or couscous

Heat oil in a large skillet over medium heat. Add onion and carrot, cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic and chile, cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and the next 7 ingredients through broth. Cover and cook on HIGH for 6 hours or until vegetables are tender. Remove the kombu and add the kale and coconut milk; stir until the kale is tender and vibrant in color. Serve over couscous, quinoa or brown rice. Garnish with raisins and nuts.

Adapted from “Cooking Light”