If you are one of the millions of people who made a New Year’s resolution last month to eat better and make healthier choices in 2023, then it might be time to take stock of how that process is going. Are you already off the wagon and back to your unhealthy habits? Or are you keeping your eye on your goals and making progress? No matter which side of the coin you fall on, you might want to talk to your acupuncturist about your nutritional goals. They can be a wealth of information and help as you look to build a better and stronger you. 

Building Blocks of Good Health

According to Chinese medicine philosophy, acupuncture and nutrition are the first line of defense in maintaining balance and good overall health. Food provides us with the energy we need to function but it can also provide us with the vitamins, minerals, phytochemicals and antioxidants that keep our bodies working at an optimal level. And nutrition plays a huge role in both our physical and mental well-being. With simple changes to our diets, we can increase energy levels and improve our overall health. 

But sometimes the hesitation comes in knowing exactly where to begin with making those changes. It can seem overwhelming to try and change everything at once. That’s where your acupuncturist can come in with helpful suggestions based on the things you want to accomplish. The nutritional adjustments and acupuncture treatments can work hand in hand to help get your body back to its optimal level of performance. 

Whole Food Focus

Whenever possible, it is best to have a whole food focus as opposed to just taking supplements. However, there are situations where the nutrition your body needs just isn’t available through the food you eat. For example, vegans often lack the vitamin B12 since that is most often found in meat. For vegans, taking a B12 supplement is a wise choice because they may have no other way to get that source of vitamin.

There are many fruits, vegetables, and roots that can impact your body’s hormonal, neurological, cardiovascular and skeletal systems. Foods rich in omega-3’s and omega-6 are believed to improve cardiovascular health. Apple cider vinegar has been known to reduce acid reflux and can be a natural cleanser. Turmeric and garlic are natural detoxifiers while citrus fruits naturally cleanse the liver. And ginger has been a remedy for nausea as well. 

Herbal Supplements Can be a Good Option

There are specific herbal supplements that can help your body to boost its immune system as well as detox. Talk to your acupuncturist about what herbal supplements they recommend to help you add those vital nutrients to your diet. 

Identify your health goals so you and your acupuncturist can develop a plan specifically designed for your needs. When your practitioner understands exactly what you want to accomplish, they are better equipped to make recommendations tailored to your needs and success. 

If you are now ready to take the first steps toward a more integrated approach to your health and nutrition or if you are just ready to get back on track, talk to your acupuncturist today and let them help you achieve your health goals.

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Mama Always Said: You Are What You Eat

Maybe mom really did know best when it came to nutrition. As research has shown, what we eat can actually impact our health profoundly. Over the years, we have learned that our dietary choices can influence our risk of disease. And some have made it a profitable business to teach us new ways to look at food (anti-inflammatory diet, Keto, heart healthy, etc.). 

And so, in some instances, food is now looked at as medicinal. While taking supplements can be beneficial, there is no substitute for eating whole, nutritious foods. Why? Because the nutrients found in certain foods can promote health and protect our bodies from disease. 

Lacking in the Basics

Our Western diets, high in processed foods and low in whole foods like fresh vegetables, keep our bodies from getting the vitamins and minerals we need to thrive. Deficiencies can then increase our risk of disease. Heart disease, certain types of cancer, and immune dysfunction can all be impacted by a lack of certain vitamins and nutrients. 

Plant Power

In addition to protein and carbohydrates, it’s important to include vegetables, fruit, beans, and grains as part of a well-rounded diet. Many of these foods, also known as superfoods, include antioxidants which can protect our cells from damage. 

Fiber is also part of the building blocks of a healthy diet. High fiber foods include the same list just mentioned and can help protect us from disease and decrease inflammation. Fiber promotes healthy digestion and elimination and also feeds the good bacteria in our guts. 

Healthy Fats

Protein and fat are not the enemy when they come from whole, nutritious foods and they can play a critical role in keeping our bodies operating efficiently. Omega-3 fatty acids, mainly found in fish, help to regulate inflammation and have been linked through much research to improved heart health and proper immune function. And the amino acids found in protein can aid in muscle health and regulating metabolism. 

Everything in Moderation

We all know that doing anything to excess isn’t healthy, and that includes what and how much we eat. Diets high in soda and other sugar-filled drinks, fast food, processed food, and refined grains are the main culprits to health issues like heart disease, diabetes, and all the complications that come from unhealthy weight gain and obesity. 

A lifetime of poor choices can lead to all kinds of health problems like insulin resistance, chronic inflammation, high cholesterol, and heart disease. On the other side of the coin is the research that points to the health benefits of the Mediterranean diet, for example. 

A Thoughtful Approach to Food

While the jury might still be out on whether we really are what we eat, we all know enough now to understand that our dietary choices can have long-term effects on our health and quality of life. Abiding by the rule of moderation can help us build healthy habits so we make smart choices. And those choices could have a generational impact on those in our family who look to us as an example.

If you are looking to improve your diet and get your health on track, talk to me about a course of treatment that can help you get back into balance with your diet. It’s never too late to start making progress in the right direction.

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Many have heard the question posed what came first, the chicken or the egg? But how does that concept apply to depression? It’s well-known that when we’re depressed, our motivation and interest in maintaining a healthy and balanced diet subsides in the same way our energy does. Harvard Medical Students positioned that same question in relation to depression; what came first, depression or a poor diet?

Thankfully, researchers have addressed this question and found that a healthy diet was indeed associated with a significantly decreased risk of developing depressive symptoms. In fact, a study published in the Journal of Nutritional and Environmental Medicine, patients were treated for two years with antioxidants or placebos. After two years, those who were treated with antioxidants had a significantly lower depression score.

WHAT DOES THIS MEAN?

Eating healthy foods gives you a better chance to reduce your depressive symptoms than eating a diet of processed food that may be high in sugars and fats.

Additionally, it’s known that there are approximately 10 times as many bacterial cells as human cells in the body. These bacteria serve many purposes including the curation of Vitamin K, digesting the food we consume and even regulating our immune system.

This implies that maintaining a healthy gut bacteria and overall diet can improve your mood.

SO, WHAT SHOULD I EAT?

Suggested foods to eat are lots of green leafy plants (including fruits and vegetables), whole unprocessed grains, seeds & nuts, and lean proteins such as yogurt or fish. To break them down even further, take note of the following foods and their purpose (all of which fight depression):

• Inflammation: Spinach, Kale, Swiss Chard, Berries, Mushrooms and Onions.
• Mood Boosting & Omega 3: Walnuts, chia seeds, Fish (salmon, tuna and sardines), and even certain brands of egg or yogurt.
• Oleic Acid: Avocado, cheese, pasta and meats such as chicken, beef or pork
• Antioxidants: Raspberries, strawberries, blueberries and blackberries are some of the highest antioxidant foods available to us. Other foods include sweet potato, oranges, and peppers.
• Folic acid and alpha-lipoic acid: Tomatoes, broccoli, spinach and brussels sprouts.

WHICH FOODS SHOULD I AVOID?

Avoid foods made with added sugars or flours such as baked goods (donuts and pastries), breads, pastas and cereals. One should also minimize the consumption of animal fats, processed meats such as bacon, and even butter.

OTHER ITEMS TO CONSIDER

It’s important to remember that health starts from within. Maintaining a healthy balance of self-care, such as providing yourself with adequate sleep, hydration and physical activity is just as important as eating well.

There is an overwhelming amount of evidence that supports the benefits of a healthy lifestyle. Having balanced health helps with everything from cardiovascular disease, dementia, cancer and even mental health disorders including- you guessed it – depression!

If this article has inspired you to turn a new leaf and start becoming healthier, be sure to follow our social media pages. We post other content on health, acupuncture, traditional chinese medicine and so on that can help you keep your life on track.

Don’t forget! Schedule an acupuncture appointment with us if you have any questions about depression and how traditional chinese medicine can help.

https://www.everydayhealth.com/columns/therese-borchard-sanity-break/foods-eat-every-day-beat-depression/

https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

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In Chinese medical theory, food is considered medicine. Food has qualities and functions biochemically and energetically that target specific organs. Not only that, but the action a particular food takes to benefit that organ in terms of taste, color and temperature is what is included in Five Element theory. Food has a relationship to both the natural elements as well as the organs in the body and balances the elements of fire, earth, metal, water and wood to healthy, generating cycles.

In Traditional Chinese Medicine (TCM) everything is thought of in terms of yin and yang theory. Yin is often dark, cooling, moist, still, and internal where are Yang is bright, hot, moving, dry, and outward; Our bodies are constantly trying to achieve a balance between these two forces. There are even some foods that are considered a force of yin and some food is considered more yang. Depending on one’s constitution, some foods might exacerbate a hotter constitution while others would promote a cooling effect. Each person realistically needs a unique approach to food intake, as not all foods deemed “healthy” are good for everyone across the board. It is not recommended to self-diagnose, so see your Chinese medical provider to get a proper diagnosis of your particular constitution and advice on foods that may be right for you according to this theory.

Color is one way to determine which organ a food will target. Ideally, one eats what is in season and includes a wide variety of flavors and colors. Colors in vegetables have beneficial antioxidants and anti-inflammatory agents as well as phytonutrients:

Green: Green goes to the liver channel, a wood element. Foods that are green are spinach, lettuce, green beans, broccoli and avocado. Generally, these foods are more cooling and contain sulforaphane, an anti-cancer compound, as well as important vitamins like beta-carotene, iron, magnesium, potassium, vitamin B complex, vitamins C, A and K.

Red: Red food tends to benefit the heart, a fire element. Red foods include tomatoes, carrots, strawberries, peppers and apples. Hawthorne berries and goji berries have been shown to benefit the heart and prevent heart disease, and vegetables with red color often have lycopene, a substance shown to help prevent cancer. Orange vegetables like carrots have carotenoids and lutein, powerful phytonutrients.

Yellow: Yellow benefits the spleen/stomach, the earth element, involved with digestion. Yellow foods include soy, barley, egg yolks, yellow peppers, lemons, summer squash and cantaloupe. Yellow foods boost your mood and contain bioflavonoids, carotenoids and vitamin C.

White: White benefits the lungs, a metal element. These foods moisten the lung and include white beans, radish, wild rice, garlic, cauliflower, potatoes, mushrooms and jicama. These are packed with potassium, magnesium, fiber, and antioxidants. Garlic contains allicin, which when crushed or chopped is anti-fungal and an antibiotic.

Black: Black benefits the kidneys, the water element. Examples of these beneficial foods are seaweed, black beans, black sesame seeds, kelp and black rice. These foods are loaded with vitamins and minerals that strengthen bones, benefit the thyroid, and promote longevity.

The next time you create your meal, include a combination of colors and flavors to not only delight your palate but also to keep your organs happy and balanced. Eat what’s in season, cook your vegetables, as cold, raw vegetables are harder to digest, eat slowly and include some kind of exercise during the day.

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Many people like to add walnuts to food to add some zest and a little crunchy kick, but walnuts are much more than a flavor additive, as they are chock full of healthy properties and have been used in Asia as an overall health tonic and brain booster for years. Let’s take a nutty look at walnuts.    

Walnuts, otherwise known as Hu Tao Ren in Chinese medicine, are used as a kind of herbal remedy. In Chinese medicine, they look at the quality, temperature, flavor and color of a food to uncover certain elements that are beneficial to those who need to balance those qualities in their body. For example, the walnut is classified as “warming”. Warming foods tend to improve circulation and raise what is known as the yang qi. The yang is what is energetic, bright, outward, hot and moving (as opposed to yin, which is more inward, dark, still, cool and moist). Warming food is used in cold conditions; for example, if your stomach is cold from an overabundance of cool foods, you may have some digestive issues like gas and bloating due to slower digestion. In addition, the walnut is lubricating, moist and a bit greasy. This quality is helpful for lubricating the intestines and helping digestion and constipation.

In Chinese medicine, the element of the food goes to certain organs and is beneficial for them; walnuts are said to benefit the lungs, large intestine and the kidneys specifically. Walnuts strengthen the lungs to help chronic cough, asthma and skin conditions (which are connected to the lung, according the Chinese medical principles). Walnuts also are a kidney tonic and help urination; in addition, kidneys are said to influence libido, fertility, the back and knees and the aging process. Walnuts have been used to help libido and fertility, a 2012 study in Asia showed males who consumed walnuts had improved sperm quality. In addition, walnuts are used for insomnia. They help raise serotonin levels, which promote feelings of well being and help people sleep better. Finally, in looking at food as medicine, foods that resemble a body part often treat that organ. What does the walnut resemble? Two lobes of the brain, the left and right hemisphere. It is commonly known that walnuts are an excellent brain food.    

Walnuts have been shown to have high levels of Omega-3, which is an essential fatty acid that helps brain and heart function. Walnuts are anti-inflammatory, have antioxidants and recent research has shown they may have anti-cancer properties and help diabetes due to beneficial fats. In addition, they have vitamin E, a powerful antioxidant, minerals and B vitamins. Walnuts help digestion and give a feeling of being full, so they aid in weight loss.   

It should be noted that in Chinese medicine, most food recommended for health is used in a formula that is unique for you and an overall treatment plan is created. Walnuts are not a panacea for health care, and it’s best not to self-diagnose; instead, visit an acupuncture provider to get a thorough diagnosis and a balanced formula right for you.

Walnuts are not recommended in cases of fever, diarrhea or allergic reaction to nuts. If you are generally healthy and want a nice tonic, add a nice handful of nuts to not only perk up your food but also your body.

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Spring is a time of renewal, regeneration, growth and energy. The plants and animals awaken from the slumber of the cold winter months. The vital nutrients that have been stored in the roots of the plants and the bodies of the animals, comes to the surface and life becomes more vibrant and fluid. Human beings are no different. Humans tend to stay indoors more during the winter months and sometimes pack on a little extra weight in the process. As the weather warms, humans become more gregarious and spend more time outside enjoying nature. This is just a natural process.

Therefore, it makes sense that what was observed by the ancient Chinese should still hold true today. Humans are supposed to take their cues from nature. As a species, humans should be more active during the warmer spring months. And to do this, we need proper nourishment. Qi (pronounced “chee”) is sometimes translated into energy. This Qi is the vital substance that keeps our bodies functioning until the day we die. To keep the Qi plentiful, we need to eat the proper foods at the proper times.

During the spring, we should be eating foods that have upward energies, such as green, sprouting vegetables. But we also need foods that will provide the extra nourishment needed for the increased amounts of activity that accompany the season of spring. This is where sweeter foods play a vital role. But be careful not to overdo it. Too much sweet can overload the body and make it sluggish.

According to Traditional Chinese Medicine theory, spring is the season of the liver and the gallbladder. These organs regulate a smooth flow of energy throughout the whole body. However, they are prone to stagnation because we do not take proper care of ourselves. This can manifest as anger, irritability, depression, insomnia and even pain. Stagnation can occur when people eat too many foods of poor quality that may be full of chemicals.

Here are some foods recommended to eat throughout the season of spring.

1. Green Foods: During spring, it is recommended to eat foods green in color and rich in chlorophyll that help accelerate rejuvenation of the liver. This includes things like spirulina, chlorella, parsley, wheat grass, kale, Swiss chard and collard greens.
2. Radishes: Pungent in flavor, radishes are perfect for the spring time. They help move liver Qi and open up the liver meridian.
3. Sour Citrus Fruits: Foods like lemons, limes and grapefruit are all good choices that help cut fats that may have been stored up in the body during the winter months, while also keeping the liver Qi moving smoothly.
4. Bitter Leafy Greens: Spring is the appropriate time for liver cleansing, which is what the bitter flavor does. So adding things like dandelion greens, arugula, radicchio, mustard greens and spinach will help tremendously.
5. Chicken: Ever heard the term “spring chicken”? Well this is the appropriate time of year to enjoy pasture-raised, locally grown chicken. And pairing chicken with some of the aforementioned foods can make for a very healthy and liver happy meal.

Contact us if you are curious about how to eat according to the seasons. We can guide you along your healing journey through the use of Traditional Chinese Medicine and nutritional counseling.

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Traditional Chinese Medicine (TCM) has been around for thousands of years and the approach of this medical system is to treat the patient holistically. TCM has been shown to be effective at treating a wide variety of ailments, including digestive issues. Part of this is because TCM focuses heavily on diet and nutrition.

Qi is equated with energy and every organ, pathway and cell in the human body is composed of energy. For the body to function properly, Qi needs to be sufficient at all times. One of the best ways to maintain sufficient Qi is through our daily diet. Science is proving what TCM practitioners have known for centuries, our digestive health is vital for the cells of the body to function optimally.

The gastrointestinal tract acts as a “second brain.” It has the ability to constantly transform us. The Human Microbiome Project is an ongoing study confirming microscopic bacterial colonies in our digestive tract have very important jobs to do. The bacterial colonies help keep us healthy both physically and mentally. But because of human intervention, these bacterial colonies in our guts are becoming sick, depleted and are dying.

To rejuvenate these gastrointestinal bacterial colonies, many people are turning to TCM for help. Acupuncture and Chinese herbal formulas are great methods of reviving our gastrointestinal Qi. The stomach and spleen are the two main pathways TCM practitioners focus on when treating somebody who exhibits digestive Qi deficiencies. TCM can help to repair the Qi of the spleen and stomach meridians. But TCM can’t do it alone.

This is where fermented foods come into play. Fermented foods have been around for centuries as well. Fermentation is one of the oldest attempts to preserve food. But in today’s world, fermented foods, like sauerkraut, kimchi and yogurt are being utilized to help restore the healthy bacterial colonies found within the gastrointestinal tract. In fermentation, bacteria or yeast feed on natural sugars found in foods. This makes certain foods easier for the gut to digest and allows for the nutrients to be absorbed during digestion. People who do not ingest fermented foods can actually develop immune deficiencies which can lead to serious illness and disease. For instance, sauerkraut, which is fermented cabbage, actually has anti-carcinogenic components that can help prevent cancer. Yogurt can help prevent colorectal cancer, breast cancer and yeast infections. Kimchi has been shown to help improve symptoms of asthma and other allergic reactions, while also lowering LDL or “bad” cholesterol levels.

Incorporating fermented foods into the daily diet and getting regular acupuncture treatments that help balance out the body’s Qi, can lead to a very healthy gastrointestinal tract. And when the gut is happy, the body is happy.

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As the school year kicks back into gear so should the healthy habits that you and your children have practiced prior to the school break. Notice how I said “practiced,” because we all know during the summer-vacation months we tend to indulge a little. Maybe you have had one too many backyard barbecues, or three too many trips to the favorite ice cream shop down the street. Whatever your summer vice may have been, don’t worry about it… you can regain those healthy habits from before and reintroduce them into your children’s lives!

1. Exercise. Exercise. Exercise.

Get everyone in the family moving; don’t just emphasize the idea of being active to your children without participating in the activities yourself. In addition to making it fun for the whole family, exercising as a unit will allow you to interact with your child and help them stay healthy and active.

2. Eat a Variety of Foods.

Don’t just stick to the same food regimen. Make sure you try a vast array of different nutrient-rich foods to boost the health of yourself and your children. There are many different vitamins and minerals out there, and if you just stick to the same old mac n’ cheese menu with the occasional lasagna, you are missing out on an abundance of healthy nutrients for your children!

3. Limit the Screen time.

It is no stranger that we live in a world constantly absorbed by some type of technology. From work to leisure time, technology is present in our life in one shape or another almost 24/7. It is, however, best to try and limit these habits. They promote a lifestyle with less movement and activity, and it has been shown to lead to increased obesity and cardiovascular disease. So try and limit your child’s time behind the screen and get them moving.

4. The Most Important Meal of the Day: Breakfast.

Fuel up! Before you send the kids off to school and bring yourself into your favorite place aka work, make sure to create a nutritious breakfast; it’s a great way to regain all the energy lost from the previous day.

5. Choose Creative Rewards for Your Kids.

Sometimes parents tend to reward a job well done or the completion of chores with a trip to the ice cream shop, some candy or a new video game. Change the types of rewards and incentives you present to your children; maybe take them on an excursion to their favorite park, or another outdoor adventure. Whatever you decide, make sure it is creative and helps to influence healthy habits in your children.

6. Eat Fruits and Vegetables with Every Meal!

We have already emphasized the importance of eating healthy, but there should also be a frame of reference for what this means. One way to encourage healthy eating is to increase the intake of fruits and vegetables into your child’s diet. A neat way to do this is to have fruits and vegetables as a snack, and available during every meal period.

7. Be the Best Role Model.

Your children tend to emulate and copy they way they see you behave, so why not exhibit healthy habits that they can catch on to and then practice themselves. Be the best role model possible for your children and work together as the both of you craft and practice healthy habits for the new school year and beyond.

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Believe it or not, when you’re exercising your body, you’re exercising your mind as well. Aerobic exercise gets your blood pumping, which increases the oxygen going to your brain and lowers your risk of disorders such as diabetes and cardiovascular disease that can lead to memory loss. If you can, start with some exercise in the morning. This can clear your head right off the bat to stay focused and alert during the day. Exercises that require coordination are especially helpful for keeping the mind active such as simply throwing a ball back and forth.

Make sure you’re sleeping

Sleep is one of the best ways to make sure your brain and memory are in tip-top shape on a daily basis. To get the most out of your sleep, aim for 7.5-9 hours every night. Make sure to shut off the electronics at least an hour before bed to help the mind shut off as well. Try to limit your caffeine and alcohol intake earlier in the day. Both can result in a shallow sleep.

Keep your brain stimulated

Research has shown that keeping mental stimulation as we age is very important for lowering the risk of dementia. Stay social, interact with others, learn new skills, play mind-exercise games like crossword puzzles or Sudoku. Interacting with others and continuing to learn is vital for keeping the brain healthy at any age.

Be aware of your stress

Chronic stress can not only make someone miserable, but also cause serious long term effects. Stress over time has been shown to destroy brain cells and damage the area of the brain that creates new memories and recalls past ones. To avoid memory loss, minimize your stress. Don’t take on too many tasks if they overwhelm you, sometimes it is ok to say no. Make sure you have outlets to relieve stress whether it is physical exercise, acupuncture or talking with someone about your frustrations.

Don’t forget about your superfoods

Certain superfoods have shown to be significant in preventing memory loss. Make sure to get your fruit and vegetable servings in; many are filled with antioxidants that help protect your brain cells. Eat more foods with omega-3 fatty acids such as salmon, tuna and foods cooked with olive oil. Green tea is another option that has powerful antioxidants to protect from brain damage.

Your memory is important at any age. Start incorporating these healthy habits to keep a strong memory for years to come.

Sources
http://bit.ly/1SzWG6s
http://bit.ly/20BNwg4

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Moderation

We’ve always the heard the saying to enjoy everything in moderation, and that is definitely true when it comes to holiday foods. Don’t try to deprive yourself during the holidays, it most likely won’t go over well. Having an extra holiday treat here and there won’t kill you. You’re allowed to indulge a bit, just keep portions small when it comes to holiday desserts and make sure you limit how often you eat them. Going the whole season without any treats is cruel and will most likely end in bingeing later, so have your guilty pleasures, just keep them in moderation.

Watch the alcohol

The holidays are a time for celebration, which most likely means more alcohol. Not only does alcohol add on empty calories, but can also lead you to eating more while drinking. If you are at a gathering, limit yourself to one or two drinks to cut down on the unhealthy cravings you might be feeling afterward.

Focus on the protein

Protein-packed foods are a great way to fill up without adding a lot of sugar and empty carbohydrates. Pack your plate with low-fat meats like turkey and chicken. If you’re vegetarian, eat more of the legumes and tofu than the side dishes that are most likely to be sugar and carbohydrate heavy.

Fill up on the water

The holidays are an easy time to drink more sugary beverages than normal, so don’t forget about water!  Water is essential for your health. Try to remember to substitute drinks for water, and drink a lot of it. Alternate your alcoholic beverages with a glass of water to stay hydrated. We will often overeat NOT because we are hungry, but because we are thirsty!

Take your time

Eating too fast is one of the easiest ways to overeat. When you don’t give your body the chance to digest food and feel full before you stop eating, chances are you’re going to end up eating more than you want. Eat slowly and enjoy each bite to give your body a chance to catch up. This way, you’ll end up getting full faster and eat less.

Most of all don’t forget to enjoy the holidays and the delicious food that comes with it.         Don’t be afraid to indulge a little!

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