Blood Nourishing Foods

In Chinese Medicine, Blood and Qi have a close interdependent relationship. Both Qi and Blood circulate around the body through the meridians and blood vessels activating and nourishing the tissues.
The quality of our Blood is a measure of the available nourishment circulating in our body. Blood nourishes our muscles, organs, brain – every part of us. Its quality depends on the quality of food we eat, as well as our ability to absorb nourishment.
Blood can be easily improved through diet. As all food forms the basis of Blood, it is recommended to eat well and widely although certain foods will have a stronger effect on the blood (see table below).

Avoid or reduce	Beneficial foods	Dietary habits, cooking methods and other advice
- Fatty foods or deep fried foods - Processed foods or foods with chemicals/additives - Non essential drugs	Meat or fish in regular, small amounts: Chicken and eggs, pork, lamb or beef, liver (organic), oysters, mussels, cuttlefish, sardines, herring Vegetables (preferably cooked): Carrots, spinach and other dark green leafy vegetables, beetroots, avocado, black beans, kidney beans, aduki beans, eggplant, glutinous rice Fruit: dates, lychee, grapes, raisins, cherries, figs, mulberries Sesame seed, molasses, Chinese angelica	- Chew foods well and eat slowly and in a relaxed environment - Eat foods that are good quality, especially when eating liver make sure it is organic - Rest for a while after eating, especially after your main meal of the day - Preferred cooking methods are steaming, boiling, stewing and stir-frying - Raw fruit and vegetables in small quantities only

Healthy Summer Eating and Chinese Nutrition

Summer is now in full swing, with plenty of BBQ, beach time, and most of us are spending a lot of time basking in the sun, either sun bathing or exercising outside. However, in Southern Spain the sun rays are strong and the heat can be intense so it is important to take extra precautions this season. Summer may be a time for fun and parties but it also holds risks such as heat exhaustion, heat stroke, skin cancer or food poisoning to name but a few. Early signs of heat exhaustion can creep up on us if we do not stay well hydrated.  Children, the elderly and those of us weakened by illness are more likely to suffer from it but it can affect any of us and some symptoms of heat exhaustion include:

• Feeling lightheaded or dizzy
• Fatigue,weakness
• Headache
• Nausea and possibly vomiting
• Cool,clammy and pale skin

It is extremely important to drink plenty of fluids, to stay in the shade especially in the hottest hours of the day and to reapply sunscreen throughout the day.  However this may not be sufficient and the intake of proper nutrients can aid in optimizing your health during these hot summer days. How do you know what foods are beneficial in the summer time?

Chinese Medicine advocates that in order to preserve health one should eat in accordance with the seasons and summer is perceived as a time when energy is abundant and the mood is high. This season is about expansion, growth, activity and creativity. Seasonal fruits, brightly coloured, reflect this principle, and so should our daily consumption of foods.

As with every season, it is beneficial to eat foods according to their energetic qualities. Chinese nutrition does not look at foods based on their calories, carbohydrate, fat or protein content. Rather, food is classified according to its energetic temperature, taste, ability to moisten and strengthen or to calm and reduce excesses. In the summer months, when heat is at its peak, foods that are energetically hot or heating in nature are usually best avoided and they include foods such as ginger, garlic, chicken and lamb.  Similarly, foods that have cooling properties and that will help clear heat, reduce toxins and generate body fluids will be beneficial and some of the "cooling" fruit and vegetables are: 

Tomato	Cucumber	Mung Bean
Asparagus	White Mushroom	Lentil
Sprouts (alfalfa, mung bean)	Peas	Spinach
Courgette and Summer Squash	Bamboo Shoots	Bok Choy
Turnip	Broccoli	Watercress
Millet	Corn	Pearl Barley
Watermelon	Apricot	Melon
Grapefruit	Lemon	Orange

.

For the salad lovers, summer is a good time to enjoy a light refreshing summer vegetable or fruit salad. Indeed, in this season we are more likely to crave a light and cooling meal.  However, for people suffering from excess cold (feeling cold all the time and tendency to a sluggish digestion and loose stools), the intake of raw foods and cold foods (e.g. ice cream, iced cold drinks) should be limited as they could worsen your symptoms.  For optimal health, it is best to eat according to the seasons but also to your constitution.

Tips to prevent dehydration and alleviate thirst

1. Keep a pitcher of water with slices of lemon and/or cucumber and fresh mint around the house.
2. Blend watermelon with water to make a delicious watermelon juice drink.
3. Make cold or hot tea with mint or chamomile.
4. Cook foods quickly, either by sautéing, steaming or simmering quickly.
5. Cook with small amounts of spicy or pungent spices to balance the cooling properties of foods.
6. Eat in moderation. Over consumption of any food, especially cooling foods, can lead to food stagnation and phlegm accumulation, which leads to sluggishness and possibly diarrhoea.
7. Do not leave your food out for too long. The hot weather tends to increase food spoilage.
8. Stay away from dairy and from heavy, greasy or fried foods.

Keep in mind that these are general summer nutrition tips applicable to everyone. It is important to acknowledge that you are your own unique individual and your diet should reflect this principle regardless of the season.

The strength of Chinese therapeutic nutrition focuses on the individual person. The trendy "one size fits all" diets out there do not fit all. Chinese nutrition takes into account what type of person you are and what conditions you might posses. If you tend to run warm and are thirsty all the time, you want to incorporate more cooling fruits and vegetables in your diet. If you are the type who complains about being cold all the time, it is a good idea to add some warming spices or foods like ginger in your summer food preparation.

Have a happy and healthy summer!

Staying Healthy this Winter

1. Eat for the season

To maintain your health in the cold months of winter, Chinese medicine recommends avoiding cold and raw foods, reducing salt to protect your kidneys, and increasing bitter flavors (like kale, for instance).  As much as possible, avoid raw vegetables, cold salads, and icy cold foods and drinks. Include foods like shiitake mushrooms and spices like turmeric and garlic as they will support your immune system.

Include seasonal foods in your diet, such as warming foods like leeks, onions, and turnips or iron-rich foods like spinach, broccoli, dried plums, oats, quinoa, sunflower and sesame seeds, walnuts, yams, squash, kale, garlic, scallions, and parsley. Hearty soups are a great way to warm and nourish during the winter months. It is also best to drink plenty of warm or hot drinks.

Photo by Brigitte Tohm from Pexels

A warming tea recipe: Astragalus and Codonopsis Chai (recipe by Methow Valley Herbs)

2 parts codonopsis root (Codonopsis pilosula)

2 parts astragalus root (Astragalus membranaceus)

one part cinnamon (Cinnamomum spp.) 

one part ginger (Zingiber officinalis)

1/2 part cardamom (Elettaria cardamomum)

1/4 part clove (Eugenia caryophyllata)

1/4 part peppercorns (cubeb berries are also nice)

Make big batches and store it in a jar. When you are ready to make the drink, use 1/2 cup of the total mixture and simmer for 40 minutes in a quart of water. (This can also be done in a crockpot overnight on low).  Then strain the tea off and pour it into a mug until the mug is 3/4 of the way full. Then add some type of milk for the last 1/4.

2. Early to bed, rise when the sun is up

Ancient Chinese medicine texts recommend to go to sleep early and wait to let the sun is up before rising from bed. Like some many other things in nature, it is time for us to hibernate and sleep longer so try to get at least 8 hours of sleep a night.

3. Store your energy

The colder and darker months of winter urge us to slow down.  This is a time when all living things take a rest and replenish their energy reserves before bursting back to life in the spring.  Certain activities are especially in harmony with the energy of winter and although physical movement and exercise is essential for circulating Qi and Blood throughout the body, it is important to avoid perspiring excessively in winter.  At this time of year, favour moderate activity such as walking to nurture your energy reserves. It is also a good time of year for practicing taichi or qigong exercises. 

If you can, avoid energy-depleting activities, try not to overload your days and be sure you give yourself some personal time, away from other people but also from the more and more pervasive technologies in our lives (mobiles, tablets, laptops, TV, etc).  If you can, pick a day of the week to do your own "system restore", turn off the TV and limit your time on the phone or email.

4. Avoid cold and keep yourself warm

This may sound obvious but when the weather is sunny people often leave the house without dressing warmly.  Pay special attention to your waist as if this area gets cold you will be more likely to feel cold and have an achy or stiff back.  Chinese medicine puts special emphasis on the lower abdomen, considered the storehouse of the body's energy.

In addition, consider taking astragalus or ginseng.  They are considered to be adaptogens (natural substances that improve the body's resistance to physical and environmental stress), hence boosting immunity. 

th perfect for Winter

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Holistic ways to stay cool under the sun

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