Learning more about your body

I know I usually blog about food as medicine, but today, I want us to look at another function in our bodies, bowel movements. Bowel movements are one of the key ways to learn more about your body.

Did you know that ancient Chinese physicians had to study the excrement of emperors for hidden illnesses and to identify the foods he should be eating? Do you look at your stools? You need to. Look at the consistency, color, quality and smell.

The ideal stool should be:

· Medium brown, the color of plain cardboard, or it should be reflective of the foods you have been eating

· Leaving the body easily with no straining or discomfort

· Similar to toothpaste in consistency

· Approximately 4 to 8 inches long

· Excreting very little gas or a slight odor (Note: you're passing methane and bacterial degraded food so there's going to be an odor, but the odor should not be very strong or pungent)


Some possible bowel issues:

· Whitish mucus in your stool may reflect inflammation in the intestines.

· Your stool should sink when it hits the water. However, when the body isn’t properly absorbing fat from the foods you eat, the fat ends up being excreted in your stool. The result is a stool that’s yellowish in color, greasy in consistency, foul smelling, and that floats in the toilet. Certain medical conditions, like celiac disease, can cause these mal-absorption problems. And since essential nutrients could also be lost along with the un-absorbed fat, it’s important to see your doctor if you experience this problem. These fatty, smelly stools are also side effects of eating foods that contain Olestra or from taking the weight loss drug Xenical (or its over-the-counter cousin, Alli).


Issues according to Traditional Chinese Medicine (TCM):

· Loose stools with abdominal bloating, lack of energy and poor appetite can be signs of a condition known as spleen qi deficiency. It does not necessarily involve your actual spleen, but it is linked to tiredness and weak digestion brought on by stress and poor diet. Try eating warm or hot foods, and drink tea with your meals.

· Pellet stools are when the stool comes out in small round balls. According to TCM, pellet stools are caused by a condition known as liver qi stagnation. Liver qi stagnation can be brought on by stress. Lack of exercise can worsen the problem. To improve the quality of your stool, eat more vegetables.


In some cases, an unusual bowel movement is harmless and can be attributed to a particular food or medication -- but not always. Changes in bowel habits that persist can be a serious matter and should be investigated. What comes through your digestive track will tell you how well or ill you are. So, take a look at your bowel movements today to learn more about your body.

Happy 2011!

Happy 2011! Whether you make New Year resolutions or simple goals for the New Year, we all think of the year to come and all the possibilities it may bring.

My wish for all of you in 2011 is to simply live in the present. With the hectic lives we lead, we never truly live in the moment. We are always trying to plan our next move, and do not take note of what we are experiencing right now.

So, humor me for a second and step away from your computer to go get that orange that is sitting on your counter. You know you’ve wanted to eat it; so just go get it. Oranges in Chinese tradition are seen as good luck so they are given out during the New Year. Before you cut into it or peel it, hold that orange in your hands, feel the weight and texture. Really look at that orange. Breathe in the fragrance. Then, dig your fingers in and peel back the skin. Is it juicy? Is it dry? Does the orange scent fill the room?

Now take a slice of the orange and put it in your mouth, just let it sit on your tongue for a second and slowly chew it. Is it sweet? Is it sour? Does it consume all your taste buds? Did it make you wrinkle your face? Chew it slowly and enjoy the seconds; empty your mind and truly savor it.

Remember this method of eating and enjoying food the next time you have a craving for a piece of cake or something that is not on your eating plan Enjoy food; don’t feel guilty about loving food. Mindful eating is the start to mindful living and leads you down the path to a healthier life, which is essential to surviving in our high-stress world.

Happy Thanksgiving

Sweet Potatoes and yams are a big part of Western holiday traditions.  However, in China, sweet potatoes are a daily part of one’s diet. Sweet potatoes are believed to be warming to the stomach and can aid in relieving indigestion. When buying sweet potatoes, look for ones that are firm and without soft spots, cracks, or bruises.  Cold temperatures will alter their taste so do not refrigerate your sweet potatoes.  When stored in a cool, dark and well-ventilated area, sweet potatoes will stay firm for 7 to 10 days.
 
According to Chinese Medicine, sweet potatoes strengthen the spleen and stomach, nourishes your Qi (also known as the body’s energy system), help to clear heat from your body, detoxifies, and helps alleviate constipation.  In terms of Western nutrition, sweet potatoes contain vitamin B6, which soothes your mind as well as strengthens your immune system. Sweet potatoes and yams also happen to be a rich source of DHEA.  As one ages, the body’s levels of DHEA drops.  Thus, eat sweet potatoes year-round and look forward to celebrating a long life!
 
Check out this great roasted sweet potatoes recipe from Dinner Made Easy:
http://www.makedinnereasy.com/roasted-sweet-potatoes.html
 
 
Happy Thanksgiving to you and your family! 
 
Remember to practice mindful eating and to enjoy every bite that enters your mouth.

Preparing for the cold

With kids going back to school and with the days getting colder, most of us are struggling to stay healthy and to keep from getting sick.
 
Here are a few remedies to help keep you and your loved ones feeling well throughout the fall and winter months.   Remember use food as medicine whenever possible!
 
Sore throat relief
 
Local unprocessed honey
Lime
Water (you will need enough water to make at least a half a cup after boiling)
 
Bring water to a boil.
In a mug, combine the following: 1 tablespoon of honey, the juice of a whole lime (additionally, for added benefit, add in some of the lime zest), and about a ½ cup of the boiling water.
Stir it all up and enjoy!
 
Ginger Tea (use as a home remedy for indigestion, nausea and general upset stomach)
 
2 cups of water
1-inch piece of fresh ginger root
Optional: Local unprocessed honey and lime slices
 
Slice the ginger into thin slices.
Bring the water to a boil in a saucepan. Once the water is boiling, add the ginger. Cover the water and reduce to a simmer for 15-20 minutes.
After 15-20 minutes, strain the boiling water and ginger mix.  The remaining liquid is the Ginger Tea.
If desired, add honey and lime to taste.
 
Notes:
If you are making Ginger Tea during cold and flu season, adding sweeteners is not recommended.
If you have food poisoning, in addition to drinking the Ginger Tea, also chew on slices of fresh ginger.
 
Scallions for the Common Cold (especially good for a fever)
 
In Chinese medicine, the white part of a scallion (also known as a green onion) is the best part to use medicinally.  Scallion is effective in stimulating sweat, aiding urination, calming the nerves and expelling mucus. In other words, a scallion is good for helping to cure a cold.
10 white stalks of scallion
5 slices of ginger
3 cups of water
Salt and pepper for seasoning
 
Combine the 3 cups of water, 10 white stalks of scallion, and 5 slices of ginger in a pot.
Simmer the water until it reduces to 1 cup of liquid.
You can discard the ginger pieces or eat them if you choose.  
Drinking the broth is the most important part.
Add salt and pepper to the soup to taste.
Pour the soup into a bowl and enjoy!
Additionally, you should cover the patient with a heavy blanket to induce sweating after drinking this soup.   Once the patient has sweated out the toxins, have him/her change into some warm clothing.
 
Remember, during the colder months, you should keep yourself covered up, especially around the neck and chest areas.  And, drink plenty of fluids.
 
Chicken Rice Soup
 
The following is a recipe for aiding to relieve a headache, a runny nose with clear discharge, neck and shoulder aches, an aversion to being cold, and a white-coated tongue.
 
8 cups filtered or spring water
1 whole organic, antibiotic free chicken (washed) or chicken parts
1 inch piece of ginger
1 bunch of green onion
1 cup of cooked jasmine rice
4-5 leaves of napa cabbage
5-7 dried shiitake mushrooms (wash and soak in warm water for about 20 minutes)
Salt and Pepper for seasoning
 
 
In a stock pot, combine the water, the washed organic chicken or 1 pound of organic chicken parts with bones, the ginger, and the soaked shiitake mushrooms. Cover the water. And, boil for one hour.
While the broth is cooking, cut the napa cabbage into bite size pieces.
Dice the scallions (green onions).
 
After an hour, uncover the soup and remove the chicken or chicken parts.  Set the chicken aside to cool.
Remove the ginger from the soup (you can throw the ginger away).
Salt and pepper the soup to taste.
Add the rice to the soup and allow the soup to simmer as you prepare the next part.
 
Cut the chicken into bite size pieces.
 
Add the chicken and the napa cabbage to the soup.
Bring the soup to a boil.
Once the soup is at a boil, turn the heat off and add the scallions to the soup.
 
Ladle the soup into a bowl.  If desired, add some black pepper to taste.  Enjoy!
 

Right Diet for Your Body

With summer winding down, our appetites cool with the weather, while our palates crave richer, warmer foods for the fall. It's important to remember that a part of being healthy is eating the right foods for your body, and your body alone.

In my practice, I often come across cases where food that may be considered “healthy” for one person may not be true for the next. Have you ever tried a diet that worked great for your friend, but when you followed it, you didn't see the same results? That's because you are not just physically, but internally different from your friend. You have a different stomach, metabolism, medical history, and physical makeup.

Being an advocate of eastern practices, I examine each patient as an entire individual—not just by pre-existing medical conditions. For example, if I had a patient with diabetes, I would consider what that individual is experiencing and assess his or her symptoms as a whole, not just blindly giving a treatment based on the diabetic condition alone.

Similarly, the result of food intake also varies per person. As you look toward the fall and winter months, examine your eating habits to learn about yourself. A food journal is a great way to track your eating routine, and teaches you a lot about items that work well with your body, as well as others that might not be the best for your system. You'll find below a few suggestions when starting your own journal.
Document Your Servings, Portion Sizes and Moderation

How many daily servings do you get of the different food groups? Track these items in particular to gain a clearer idea of what may be missing from your diet, or what could be affecting your energy levels.

• Overall daily food intake

• Fruits and vegetables

• Lean protein

• Raw foods

• Whole grain fiber

• Soluble fiber (e.g., oatmeal and bananas)

• Water

Pay Attention to Your Movements

Believe it or not, your bathroom habits can tell a lot about how your body accepts or rejects the food you eat.

• Describe urination and note in particular any sensitivity, colors, ease, or difficulty.

• Note when you have irregularity (and regularity) in your bowel movements.

• Consider the consistency of each movement and the presence of undigested foods. This could be an indication of food your body is rejecting.

Note Allergies and Pain

If you have a pre-existing health condition that dictates your diet (such as Crohn's, Diverticulitis, IBS, or Diabetes), pay attention to any particular foods that could be causing an adverse reaction. In the same vain, those with food allergies should be sure to note their current allergies, and document any time they feel similar symptoms when trying a food that they do not consider themselves allergic to. The below points can also tell you more about the possibility of certain ingredients or food groups that do not agree with your digestive tract:

• Bloating after eating green vegetables

• Abdominal pain after high-fat meals

• Abdominal pain after eating nuts

• Preferences/tendencies toward warm or cold drinks

With a little help from you, a practitioner of Chinese Medicine can help assess the right diet for your body. By keeping a unique balance created for you, maintaining your health over time becomes an easier task, giving you more time to focus on the things that you truly want to spend your time doing.

Eat consciously, know what you put in your mouth, and enjoy each bite!

Food Therapy

Continuing with our theme of food as therapy, I would like to focus today on anti-inflammatory foods and herbs. Inflammation is part of your body’s natural immune response to infections and trauma, which is good.

Unfortunately, the overactive immune responses and too much inflammation can result in common conditions like allergies, rheumatoid arthritis, autoimmune disease, and asthma—which is very bad. By working some basic foods and herbs into your diet, all of which can be found at almost any local market, you can control inflammation in your body and help reduce the chance of illness.

Ginger is a natural anti-inflammatory, available as powdered extracts in capsules, or alcohol-based extracts. You can make a refreshing ginger tea by grating one-half teaspoon of fresh ginger root (available at most grocery stores) with eight ounces of boiling water. Just cover and steep for 10 to 15 minutes, then strain and add honey to taste. For upset stomachs, simply slice a piece of ginger and chew on it.



Tumeric is another natural anti-inflammatory. It is commonly found in premixed curry powder, and contains a powerful, non-toxic compound called curcumin. Studies have found that turmeric’s anti-inflammatory effects are on par with such potent drugs as hydrocortisone and Motrin—but without any of their side effects. For the best results, seek an extract of whole turmeric (available in health food stores).







Fresh pineapple has Bromelain, an enzyme that reduces inflammation. Be sure the pineapple is fresh, not canned or frozen. Grilled fresh pineapple can actually be a very tasty dessert!












Papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamins C and E, papain helps to reduce inflammation, and improves digestion and healing from burns. From my experience, I recommend papaya to my patients with constipation problems. It is a soluble fiber source thus, gentler on your stomach than insoluble fibers.





Fish—in particular, cold-water fish such as salmon and mackerel—contain omega-3 fatty acids, which help keep your joints healthy as well as reducing general pain and swelling. If you don't care for fish, consider supplementing your diet with fish oil capsules. Flax seeds and walnuts are good non-animal sources of omega-3 fatty acids.





Green tea contains flavonoids, and is a potent, natural anti-inflammatory. Results in numerous studies have shown that to reduce the risk of heart disease. In my experience, green tea is best consumed with your meals or immediately after food consumption. I think that 2-3 cups would be the best.





Please remember that just as any part of your daily diet, everything must be consumed in moderation. Even good food and herbals like the ones discussed above will have the opposite effect if you overdo it.

Stay balanced!