'Spring’s element is wood, the organs are the Liver and Gallbladder, the color is green, the taste is bitter, the climate is wind, the stage of development is birth, the planet is Jupiter, the sense organs are the eyes, the emotion is anger, and the sound is shouting.
 
The wood element is supposed to grow up and out just like a tree reaching for the sky. When our Liver energy is stagnated, it isn’t able to grow upward, then we have emotions such as anger, irritability, stress, and frustration. Spring is also said to be the season of wind. In the body we see wind as twitches, such as a muscle twitch or your eye twitching, itches such as red itchy eyes (a branch of the Liver meridian goes to the eyes) or stiffness in muscles such as a stiff neck. The Liver nourishes the blood in the body. When the Liver energy is compromised the blood can became compromised as well. We tend to see more wind symptoms in the body when the quality of the blood is subpar. But also we can be more susceptible to the wind in our environment this time of year. The Liver has a lot to do with hormone balance and especially with the menstrual period. When the Liver energy is stagnated we see more PMS symptoms such as irritability before or during the menstrual cycle, breast tenderness, and cramps.
 
So be sure to keep your Liver's healthy during this change of season. A healthy Liver can help to prevent allergies, PMS, stiff muscles or muscle spasms, keep your mood more balanced, and keeps your skin healthy. To avoid a stiff neck or a seasonal cold make sure to keep the back of your neck warm and covered from the wind. Remember the color of spring which represents the Liver energy, is green and the flavor is bitter so good foods to help keep your Liver healthy are bitter leafy greens such as needles, dandelion greens, mustard greens, kale, parsley, etc. (One of the reasons people tend to drink beer or wine when they are under stress is because the bitter quality of it moves the Liver qi). Speaking of alcohol, this is also a great time of year to do a cleanse (not a fast though!).  Herbs that are good for your Liver are milk thistle, schisandra, Chai hu (bupluerum), and bai shao (white peony). Chai hu helps get the energy of the Liver to move smoothly and bai shao nourishes the blood. This is a very common combination of herbs that we use in Chinese medicine to treat the Liver. Remember that the energy of the Liver goes up and out so stretching and exercise are great. Think about doing tree pose more often this time of year. 

In Health,
​Priscilla

The second week of the program has it’s ups and downs, but overall I’m getting into the groove.  But sometimes the groove feels a little like a rut.  Take breakfast, for example.  On the SPPP, my natural appetite has increased -- a good sign of how my metabolism is boosted -- and so I look forward to eating in the morning. But as the temperature dropped and we had real, actual rain here in Northern California one morning this week, the thought of another cold fruit smoothie was unappealing.  I had to steady myself on the kitchen counter when my husband mentioned french toast the other day so I came up with some smoothie recipes that satiated my craving for a warm breakfast (see below for a killer pumpkin pie smoothie recipe).  You could also just eat an actual hot breakfast - a sweet potato with butter or coconut butter and sprinkled with cinnamon is a comforting start.  Just have your usual breakfast smoothie as a snack later in the morning to make sure you're getting enough protein.  
 
Let's talk more about eating cold food and why a cold breakfast can be so unappealing. In Chinese medicine cold is often the root of many problems. Cold contracts, slows,  and condenses. Like an icy river,  it slows the current of qi running through your body, so putting icy drinks into your stomach the first thing in the morning can be like throwing water on your digestive fires. Your body has to expend energy to warm the cold food/drink up to an appropriate temperature before it can properly deal with it. Remember middle school chemistry -- chemical reactions are enhanced or made possible by adding heat?  Your digestive process is also endothermic,  so it’s important to listen to your desires in terms of temperatures.  I had to think outside the box with smoothies this week, so I riffed on a couple of recipes to make them more warming.  
My two favorites both had Meyer lemon (including the seeds and peel) and grated ginger. If you're using a regular lemon, start with just 1/8 of a lemon at first. For ginger,  I buy the Christopher Ranch grated ginger in a jar and just scoop it out and throw it in. A powerful blender like a Vitamix or NutriBullet eliminates the need to finely chop ingredients. If you don’t have a good blender, scan Craiglist.org or check out Costco or QVC for deals. Sometimes QVC will ship the blender right away, and you can pay it off in installments. I added little or no frozen fruit to these, and enjoyed them just a tad cooler than room temperature. Maybe that sounds gross if you’re used to freezing cold smoothies, but give it a chance and you may get hooked. 

Physical symptoms this week:
The BAD: I had a brief bout with the ear pain I mentioned last week.  It lasted for about 20 minutes and was gone.  I had a lot of ear infections as a kid, so maybe I had some dormant virus that likes to set up shop in the ears.  Sleep was mostly great except for one night of waking up at 2am. But I was able to roll with it, got back to sleep within an hour,  and it didn’t get me down the next day.
The GOOD: my neck pain from osteoarthritis is 75% gone.  I can turn my head to the right with only a slight twinge and my range of motion has increased.  
I can really feel the difference in the quality of my sleep this week. When I was drinking coffee every day I had trouble falling asleep, staying asleep, and I’d wake up with a jolt then the alarm went off at 6am, as though I had only just fallen asleep right before the alarm went off.  You know your day’s not starting off well when your first thought when you wake up is “I can’t wait to go to bed tonight”.
This week falling asleep was easy, even if I felt a little hungry.  I started dreaming again - lush, lucid dreams that I could remember vividly the next day.  Most days I woke up just before my alarm went off, my eyes opening without my having to will them open, and I didn’t have to drag my heavy body out of bed. By the time I drank a cup of warm lemon water I was ready to face the day. We had Press Maycock in our studio last week and he mentioned that getting great sleep makes you feel like a little kid, which describes it perfectly. Press’ scope of knowledge is amazing and if you missed his chat, stay posted because he has promised that he will come back and do it again.  
Here are those recipes I mentioned.  
​Have a great week,
 
 
--Victoria
 

Pumpkin Pie Smoothie
2 heaping scoops of SP Complete
1/2 cup organic canned pumpkin
1 apple or pear, cored and quartered
1 TBS organic hemp seeds
1/4 of a whole lemon, seeds and peel included (use a Meyer lemon)
1 tsp grated ginger
1/4 tsp cinnamon or pumpkin pie spices
1/2 coconut or hemp milk
1/4 to 1/2 cup water to thin to desired consistency
 

 Fresh Green Smoothie
2 heaping scoops of SP Complete
1 TBS organic hemp seeds
1/2 of a whole lemon, seeds and peel included (use a Meyer when possible)
1 rounded tsp grated ginger
1/2 cucumber (if it’s waxed, peel it)
handful of frozen grapes or frozen mango
handful of parsley
3 romaine lettuce leaves
1/2 C. coconut or hemp milk
1/4 to 1/2 C water to thin to desired consistency


#StandardProcessPurification #cleanse #insomnia #greatsleep #nutrition #StandardProcess #StandardProcessPurificationProgram #smoothierecipes #breakfastideas 
 


 

In Chinese Medicine, autumn is the time when our metal element organs -- lungs and large intestine -- are more active and ready to work for us. You can feel this when you get that first whiff of crisp fall air, as though your lungs have been waiting all summer to take it in.  

I have completed the Standard Process 21-day Purification Program (SPPP) many times, but this year I felt like I really needed it. Although I eat organic produce and meat, I also indulge in occasional sugary treats (I blame my 12 year-old) and enjoy a shot of Four Roses bourbon about twice a month.  But the real reason I needed to clean house this fall: I started drinking espresso with grass fed milk every morning in the summer and it was so darn delicious that I couldn’t wean myself off of it.  The coffee was starting to affect my sleep patterns, my stress level, and making my short term memory suffer.  I remembered how sharp and lucid I usually become on the SPPP, and how well I sleep and digest. That gave me added motivation to embark on the three week journey again. 

I will blog here how each week goes, give you a few recipes that I particularly like, and try to be detailed about the process without TMI’ing you.


Week one:

First the BAD: Each time I do the SPPP interesting symptoms express themselves.  The first time I did it, I broke out in a light red and itchy rash on my forehead that lasted for 48 hours.  In Chinese Medicine we have herbs that specifically “vent rashes” and they are meant to clear out latent or active pathogens through the skin.  Clearly there was something in the SP Cleanse supplements doing the same job (maybe milk thistle). 


This time I paid for my coffee addiction with a headache on days 1-4.  Not a debilitating rager that kept me from working or focusing, but a low grade dull sensation that would start around 10am and not let up until 8pm.  It would ease up a little when I drank more water, but was always lurking in the back ground.  On day 5 it went away completely.  


I also became “hangry” if I didn’t plan ahead well enough to keep my blood sugar steady at work. I ran out of the house one morning without enough for lunch and was a meany until I could get back home to have a shake and some soup.  I also could have added more protein and fat to my morning shake to help make it past lunch. 

In the "weird" category of symptoms, my left ear which had been aching and ringing off and on for a week prior to the program, started aching more frequently on days 3-5 of the program.  By day six it had stopped completely.  

Now, the GOOD: By day 6 I noticed something really weird happening: time slowed down.  There was more space between breaths, more space in my head to store ideas and thoughts and I was able to be present in a way that I hadn’t been for months.  On my drive home from work, I got cutoff in traffic and although I was momentarily startled, I was able to reset back to a calm state in seconds. 

I also noticed by day 5 that my skin was starting to glow and my hair was shinier.  My pants fit a little looser.  Ah, vanity, you are such a motivator. 


Today is day 8 and I’ve started looking back on my first week.  Here are some tips and recipes I found helpful.


Tip #1: When you make your shakes, always make an extra and bring it with you, even if you think you won’t want it.  Your body’s natural appetite will start to increase after the first few days of adjusting and you will be hungry.  It’s okay to experience light hunger for a little while, but you need to make sure your blood sugar doesn’t dip.  I like the Lifefactory bottles like this one to store shakes - they’re made of glass and easy to throw in the dishwasher.  
​


Tip #2: Buy a three pack of organic romaine lettuce and prewash all of it, then dry it well in a salad spinner.  Store the whole leaves in a very large plastic baggie lined with paper towels and keep it on the door of your refrigerator.  Pull out clean ready-to-eat leaves for an impromptu salad any time. Try throwing a lettuce leaf or two in your smoothie for extra nutrients.   


Tip#3: Sprout your lentils. I’m not a big fan of the “earthy” taste of lentils, but once they’re sprouted they have a much cleaner and more pleasant taste, plus nutritionally they pack a big punch. I made my own jar by cutting out non-metal screening material that I bought in a roll at the hardware store and fitting it into a plain ol’ mason jar lid. I use a wide mouth one quart size jar. You can also find complete sprouting jars online. 

Here’s how to sprout: put a cup of lentils in a sprouting jar and screw on the lid with the strainer in place.  Fill with filtered water, swirl, and drain,  then fill the jar and let the lentils sit overnight to soak in the water.  The next day drain the lentils, rinse them again and drain again.  Put the jar upside down to continue draining all day in a bowl and put the jar and bowl in a corner of the kitchen. Rinse the lentils twice a day letting them drain after each rinse.  On day 3 you should have lentils with little white tails about 1/4” long.  Store them in the refrigerator until ready to cook.  They will steam in 10 minutes, or boil them for five minutes. 

Here are some of my favorite recipes that I developed for my own use.  I make ahead two types of salad dressing, both are good for salads.  The tahini dressing is an excellent dip for sliced cucumbers and it’s also good lightly drizzled over roasted vegetables. 

Basic vinaigrette
4 TBS balsamic vinegar
1tsp grainy mustard
1tsp Dijon mustard
1/4 tsp sea salt
3-4 grinds black pepper
1/4 cup organic flax oil
3/4 cup organic olive oil
Mix all ingredients except the oils in a jar and combine well.  Add the oil and whisk until emulsified.  

Tahini-Ginger Dressing
3 TBS apple cider vinegar
juice of 1/2 lemon
3 TBS Tahini
1 tsp grated ginger (peel and freeze to grate easily or buy it already grated in a jar)
1/4 tsp sea salt
1/4 tsp garlic powder
several grinds black pepper
1/4 cup organic flax oil
1/2 cup organic olive oil 
Mix all ingredients except the oils in a jar and combine well.  Add the oil and whisk until emulsified.  

Root Vegetable and Lentil Soup
3 C. chopped carrot, red onion, parsnip, and sweet potato
2 TBS olive oil
1/4 tsp sea salt
4 garlic cloves, roughly chopped
1 TBS grated ginger
1 14oz can of diced tomatoes
4 C. vegetable or chicken stock
1 C. soaked or sprouted lentils
Lightly sauté the vegetables in the olive oil on medium heat for 10 minutes until onions begin to soften and turn translucent, sprinkling the vegetables lightly with sea salt.  Add the garlic cloves and ginger and stir for 1-2 minutes until fragrant.  Add the tomatoes and stir for several minutes until they start to break down. Add stock and lentils.  Simmer until lentils are cooked through, about 20-30 minutes.  Let sit off the heat until it’s cool enough to lightly puree, leaving some chunky for texture. Add water or stock if it’s too thick.  Serve garnished with pumpkin seeds. 


Curried Pilaf
1 cup quinoa, rinsed well
2 cups vegetable, bone,  or chicken stock
One head of cauliflower, cut into bite sized pieces
Olive oil
Sea Salt
Curry powder
3 carrots, chopped into bite sized pieces
1/4 red onion, finely chopped, rinsed, and drained
Finely diced red bell pepper
1 cup sprouted lentils 
handful of parsley
Place rinsed quinoa in a pot with the stock and bring to boil, then lower to a very low simmer and cover with a lid.  Cook for 10-15 minutes, lifting the lid to see if the stock is absorbed, but do not stir.  Leave covered off the heat and set aside. Drizzle the cauliflower with olive oil until coated, sprinkle lightly with sea salt and curry powder, then broil on high for 10 min until cauliflower just begins to brown on the tops.  Remove and let cool. Blanch or steam the carrots until slightly tender. Steam the sprouted lentils for 5 minutes, then remove and place in a glass bowl to cool. 
Combine all ingredients together and mix lightly.  Stir in a handful of chopped parsley.  

Happy autumn, everyone!
--Victoria

#StandardProcess #PurificationProgram #cleanse #Livercleanse #nutrition #caffeineaddiction #cleaneating

Most of the information in this blog post comes from a lecture I listened to by Keri Brooks, FDN.

Digestion is heavily effected by our emotional state. Stress that brings us into a fight or flight state releases more Cortisol into our system. Cortisol slows down digestion. So when you are going to eat a meal please take time to relax and take a few deep breaths before beginning to eat your food. Also, digestion starts in the mouth. When we chew we release Amylase which is an enzyme that breaks down carbohydrates. So carbohydrate digestion starts in the mouth, so remember to slow down and chew your food well. I recommend chewing your food 20-30 times. Which is a lot more than most people do!

Hydrochloric acid (HCL) in the stomach is responsible for the breaking down of our food, especially protein and fat. It also plays a role in the absorption of many important fat soluble vitamins -- D, A, and E. In addition, all B vitamins are bound by proteins so you have to break down the proteins in order to utilize vitamin B. And without enough HCL your body is unable to absorb minerals like zinc, calcium, and iron. If our food is not broken down properly this can lead to many problems including constipation, bloating, gas, acid regurgitation, mood problems and more. Things that can deplete your HCL are stress, age, proton pump inhibitors, over the counter antacids like Tums, bacterial infections such as H. Pylori infection, and more. Drinking water with your meal can dilute the HCL so it is best to avoid drinking water with meals.

One way to help stimulate your HCL production is to grate a whole ginger root, add the juice of a lemon to it, add sea salt and mix it all together. Keep it in the refrigerator and take a small spoonful of this before each meal and chew it up in your mouth. You don't have to swallow the pulp of the ginger but the juice will help to stimulate the secretion of HCL.

Also, increasing sea salt intake helps the body produce HCL because it increases your chloride levels which is a building block of HCL. Sea salt has high quality minerals which helps with constipation by helping with electrolyte balance. Especially magnesium, which is one nutrient that is very difficult to get just through diet. Magnesium helps release the food from the stomach into the intestines. And it helps with regularity. Taking epsom salt baths with 1 cup of epsom salt and 1 cup of baking soda and soaking for at least 20 minute helps your body detoxify and build up your magnesium stores in the body.

Taking a digestive enzyme 30 minute before you eat will help you digest your food properly. Do not take digestive enzymes with food.

Probiotics are important to repopulate the intestines with friendly bacteria. Look for a probiotic that has 10 different strains of Lactobacillus/Lactobacillus bifida and at least 25 CFUs. It is good to rotate different types of probiotics.

Some fiber products can cause stool to get too bulky and create more problems. Chia seeds can be a good option. Chia seeds are one of the best sources of omega 3, they are anti-inflammatory and they are a great source of soluble and insoluble fiber. Put 2 tablespoons in a glass of water and let them soak over night. Drink the water in the morning. This can help with overall stool regularity. 

In the case of acute constipation: 
Drinking a glass of carrot juice with cod liver oil in it can get thing moving.
​
If you really need to move the bowels you can do a vitamin C flush. Use a powdered vitamin C and start with 2500 mg. If you don't have a bowel movement after 1 hour take another 625 mg. Don't increase the amount of vitamin C too quickly or you could cause gas build up and that is very painful.

Acid regurgitation is mostly caused by intra-abdominal pressure that cause the lower esophageal sphincter to open. Intra-abdominal pressure is most commonly cause by low HCL in the stomach because the food is not digested properly and begin to putrefy and ferment in the stomach and intestines and causes gas which in turn causes intra-abdominal pressure. Other things that can cause this are hiatal hernia, pregnancy, and abdominal obesity. Foods that relax the lower esophageal sphincter and should be avoided in cases of acid regurgitation and heart burn are: acidic foods, fatty foods, chocolate, alcohol, and regular or decaf coffee. Foods that exacerbate intra-abdominal pressure are foods high in carbohydrates, sugars, additives, and  preservatives. These foods feed bad bacteria in our stomachs that lead to excessive gas. Examples are: pizza, crackers, cookies, and whole and processed grains.

                                                                      --Priscilla 

Dietary articles/videos:
Terry Wahls: Mind Your Mitochondria
Cholesterol Myth
Weston A Price: Health Guidelines
Ted Talks: Making Stress Your Friend

December blog

May your holidays be bountiful enough that you will end up with leftover turkey! But after you’ve given the dog his fair share, what to do with all that leftover meat?  Americans typically waste about 35% of a turkey,  not to mention all the resources that went into raising that turkey.  Here's an interesting article on how much gets eaten and how much goes in the bin:

                http://grist.org/food/these-numbers-will-help-you-feel-grateful-not-wasteful/

So use every last bit of that leftover turkey to make medicinal food!  Here’s how to make a bone stock and a rice porridge (also called jook).  You could also make this with a leftover chicken or make a vegetarian version by using vegetable stock.

Bone Stock.   First, remove all the extra meat to use later.  Put the carcass in a large stock pot or pressure cooker with enough water to cover everything (without it boiling over).  Add a splash of vinegar or Xiao Xing cooking wine (available at asian food markets) to help pull all the calcium and other minerals out of the bones and marrow.  Add some carrot, celery, and fresh ginger slices for flavor.  Bring to boil and simmer on low for about 2 hours, skimming the top of any foam.  If using a pressure cooker, follow your manufacturer's instructions to bring up to pressure and cook for about 45 minutes to one hour -- long enough so that the bones start to fall apart.  Let cool enough so that you can strain this liquid into a large glass bowl and refrigerate.  Skim off any fat that solidifies on the top.  You can freeze this for later use.

Porridge/Jook.  To make the jook, add 1 cup of rice to 10 cups stock -- you can cut this in half if you’re cooking for just one or two people. At this point you can add slices of ginger or pre-soaked and chopped herbs*.  Bring to a boil, then simmer gently for about 45 minutes to one hour, stirring every few minutes to make sure it doesn’t stick.  The consistency should be a bit thinner than oatmeal when you’re finished.  Add in the leftover meat you pulled off earlier and season to taste with salt, soy sauce, or tamari.  Grate in some fresh ginger if desired, then ladle into bowls and top with minced green onion.  Try adding some kimchi on the side or a poached egg with crumbled bacon on top.

This makes a rich and very easily digestible breakfast, lunch or dinner.  It is especially good for people currently dealing with or getting over an illness.  

*To augment the healing properties of the porridge, you can add dried shitake mushrooms, red chinese dates (which must be pitted before chopping), and dried chinese yam (shan yao) -- all available at asian food markets.  Just soak these overnight, rinse them, and chop them finely before adding them at the beginning of the porridge cooking process.  You can also give us a call at Blue Sky Acupuncture Studio and we will happily put together a customized bag of medicinal food-grade herbs for you to cook into your porridge.  

Wishing you health and prosperity for the holidays and new year,
Victoria and Priscilla

   Sometimes no matter how hard we try to rest and eat right, colds and flu get the best of us. You might feel fatigued or run-down a few days before symptoms manifest, so if you start listening to your body you may be able to reduce your symptoms by resting early on.
   In Chinese medicine we consider colds and flu to be an invasion by an external pathogen and give those pathogens names such as Wind-Cold, Wind-Heat, Wind-dry, etc. Your acupuncturist will often be able to feel an external invasion in its early stages and can recommend just the right formula for you in tandem with acupuncture. In fact, the very first acupuncture point prescriptions we learn in school are those for colds and flu.
   In addition to acupuncture and herbal medicine, here are a few things you can do at home to make yourself or your family members more comfortable while your cold runs its course.

REST    The best treatment is rest, bar none.  
Grab it whenever you can. Forgo that late night TV show and go to bed early. Your body will be able to fight off your cold more efficiently if you give it some downtime.

SORE THROAT   If you have a sore throat, feel thirsty for cold drinks, and/or feel feverish you likely have a Wind-Heat invasion.    Pick up some fresh mint at the grocery store and steep a handful of the chopped, crushed leaves in hot water to soothe your sore throat and help keep you hydrated.

SCRATCHY THROAT   If your throat is scratchy (not red and painful), you have chills more than fever, and/or have a headache or body aches make some ginger tea with scallion roots. Cut the white roots off an entire bunch of scallions and throw it in a pot with about an inch of chopped ginger. Add three to four cups of water and bring to a boil, then lower to a simmer and cook for about 20 minutes.    Drink this warm tea throughout the day, bundle up, and allow your body to sweat. If you do sweat, change your clothing.

In autumn, people are more susceptible to catching colds and flu as the weather changes.  One way to bolster your immune system is by eating appropriate seasonal foods.   This soup combines the late summer tomato harvest with fresh ginger, which warms digestion and helps prevent colds from taking hold.

2 TBS Olive Oil, Butter or Ghee
1 medium purple onion, diced
2 TBS fresh ginger, peeled & minced
2 lbs of tomatoes, peeled and quartered (or one 28oz can diced tomatoes)
2 carrots, peeled and chopped
1/2 red bell pepper, cored and chopped (optional)
2 cups vegetable or chicken stock
2 tsp of Mirin/sweet cooking sake (optional)
Sea salt and black pepper to taste
Basil, cut into this ribbons

Over medium heat, warm the 2TBS of oil then add the onion.  Add a pinch of salt and cook until soft and translucent, stirring frequently.  Add the ginger, carrot and tomatoes and cook until the tomatoes begin to break down, stirring frequently.  Add the stock and the bell pepper if using, cover the pot and let simmer for about 30 minutes, stirring occasionally.  Puree the soup with an immersion blender or in batches. Add the Mirin if using and salt and pepper to taste.  Garnish with ribbons of basil or croutons.

We hosted our first Art Walk on Piedmont Avenue on
August 17th. Our friend and colleague Phil Settels contributed his beautiful images captured in Oakland, China, and Canada.  Stocked with Five Element Tea and some amusing medicinal wines, we chatted, enjoyed Phil’s photos and caught up with old and new friends.

Rhea Lundvquist stopped by.  Rhea is a painter who took our beautiful logo created by Juli Shore Design and reproduced it expertly on our walls.  


If you missed Phil’s photos at Art Walk, please stop by and take a look.  They will be available for sale and hanging in our waiting room through September.