Play: The Art of the Heart.
July 10, 2010
Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life.
-Ralph Waldo Emerson
In Traditional Chinese Medicine (TCM), summer is a time of expansion and lightness. Just like heat rises and expands, the heat of summer literally creates an expanding shift within our bodies. It is the season associated with the heart and is meant to be a “period of luxurious growth.”
One of my favorite explanations in TCM of the heart comes from the book ‘Dragon Rises, Red Bird Flies,’ by Leon Hammer, MD, which says:
The inspiration for the creative, original formulations of all forms of art on both an intellectual and spiritual plane of being, including the ‘art of loving’ as a joyous celebration and fulfillment of organismic well-being, is the energetic function of the yin energies of the Heart energy system.
Summer is the perfect season to nourish our creative appetite and to thrive in harmony with our hearts desires. The best way to nourish the heart is through play! It is when we are at play that we experience the reckless abandonment of pure joy, and the spirit of the heart expands and is increased by the joy of the moment.
So my assignment to you this month? PLAY with your food! Have you been waiting your whole life to hear those words?! Well, I say them to you now with conviction. The vibrant colors of summer foods beg us to be inspired and create artful masterpieces right on our plates.
The next time you set foot into your local grocery store, co-op, farmers market, garden or your parents garden, don’t think about what meal or recipe you want to make, just play! Get in touch with your inner-child and go about your next meal like you would a dream day in kindergarten where you have total free reign of every paint, color crayon, glue stick, pair of scissors, glitter…anything you could want to make your canvas a masterpiece!
Don’t try and plan the meal, rather let your heart call out the textures, colors, and flavors it desires!
Most importantly, have fun! Take a picture of the beautiful plate you create and of the smile it puts on your face, your belly and your heart!
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Sum-sum-summatime!
May 31, 2010
The man who does things makes many mistakes, but he never makes the biggest mistake of all – doing nothing.
-Benjamin Franklin
Summer is just around the corner and the living is about to get easy! Do you notice in summertime how everything seems promising? The plants are in full bloom and the sun feels glorious on your skin. The longer days give you boundless energy, making you feel like it’s possible to achieve all your desires and dreams. Why not harness this energy, ride the wave of summer and try something new?
Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over stagnates not only our minds, but also our bodies and hearts. Are you hesitant to break your routine? Fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. As my shiatsu teacher used to say, “fear is just excitement without breath!” I love that. So the next time you consider a change in routine and your mind says “scary!” see if you can re-frame it as “exciting!”
What is something you have never done before or that you have wanted to do for a long time? Choose your own adventure: organize a kayak trip, take a dance class, do some exotic traveling or set a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe it’s time to discover a new vegetable dish or to visit a new town, restaurant or beach.
Whatever adventure calls to you, use this summer to make it happen and enjoy your life. Increasing new experiences and excitement in your life can decrease your dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun.
On that note, I’m making my own list of new things to try. This weeks menu, flamenco dancing!
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Greens glorious greens!!
April 07, 2010
Food Focus: Green Foods
Spring out with greens
Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.
How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.
Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.
Shiitake and Kale
(If you don’t like mushrooms, skip ‘em!)
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
1/2 pound shiitake mushrooms
1 tablespoon olive oil
1-2 cloves crushed garlic
1 bunch kale, chopped
pinch of salt
Directions:
1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.
3. Add chopped kale, stir-fry for a couple of minutes.
4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.
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Let go and let in!
April 07, 2010
You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present.
-Jan Glidewell
People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.” If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future.
For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.
To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.
While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter…and I don’t know about you, but I LOVE surprises!
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Shake what your mama gave you!
December 15, 2009
Beautiful Body Types
Don’t compromise yourself. You are all you’ve got.
-Janis Joplin
Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities. On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult.
Think of all the intelligence, creativity and time you spend on improving, altering and judging your appearance. Who would you be and what could you accomplish if your valuable resources weren’t used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have.
The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and it miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence and love. By focusing on the 1% you don’t like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique and delightful.
What would your life be like if you were simply at peace with the body you have? You may wish to make your body healthier and stronger, but could you do that out of love and respect for your body instead of the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk and to reconnect with your inner wisdom? Take a minute to imagine what that would feel like. It would mean celebrating your body rather than punishing it. It would mean nourishing your body rather than depriving it. It would mean a chance to watch your body flourish when treated with care and respect.
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Sweeeeet Potatoes!
December 15, 2009
Food Focus: Sweet Potatoes
Get grounded with roots
Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them. Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible) and make the recipe below.
Sweet Potatoes with Lime and Cilantro
This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.
Prep time: 10 minutes
Cooking time: 30-40 minutes
Yield: 4 servings
Ingredients:
4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
butter or olive oil, salt (optional)
Directions:
1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
2. Wash and chop cilantro leaves.
3. When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.
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Spring Greens with Lemon
June 07, 2009
Now with all the colorful abundance of summer it may seem a bit funny to be offering spring greens as a tasty treat, but the fact is there is nothing more cooling than greens.
Collard greens, kale, cucumbers, chard….these should all be regular friends at summer meals. For a lighter green, let’s take a new look at the classic spring salad mix. As Daverick says, simplicity is the key to enjoying fresh spring greens, and I couldn’t agree more.
There is such a variety of flavor that can arise from each clever little green in every spring mix. Although most of us usually enjoy our salad greens fresh from the refrigerator and raw, I would like to invite you to try something a little different. Steamed salad greens. Despite what you might think, it can actually be harder on the body to digest cold foods as opposed to room temp or slightly cooked ones. Eating cold foods or chugging down that glass of cold ice water can in fact generate heat and after that first instant of refreshment passes may even leave you feeling tired.
Now don’t get me wrong, there’s certainly great value in the enzymes we get from raw foods, but tonight try something different with that spring salad mix and see how it treats you…
1 pound spring greens
6 tablespoons olive oil (or flax is good too!!)
6 tablespoons lemon juice
20 parts sesame seeds
1 part sea salt
Roughly shred the spring mix and steam until just tender. This only takes a minute so watch closely. In a bowl, combine olive oil and lemon juice and set aside. Using a skillet, toast the sesame seeds with the salt. This happens quickly too, as soon as you smell the aroma of sesame they should be done. You can then use a mortar and pestle to grind the sesame seeds (this is called Gomasio), or you can leave them whole- which ever you prefer.
Serve the greens pouring on lemon olive oil dressing and sprinkle with sesame seeds.
Enjoy!!
According to Chinese Medicine, these leafy greens are cooling, nourishing to the blood and beneficial for the liver. The salt and sesame seeds add a yin building aspect to the meal by directing the action towards the kidney. The lemon enhances the cooling quality of the greens and aids digestion by stimulating the flow of saliva. The olive oil is considered neutral in thermal nature, supports the function of the liver and is beneficial to the heart.
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Acorn Squash
June 07, 2009
A warming recipe for Fall to help enhance our immune systems, promote happy flowing digestive systems and acclimate us to the cold Winter months.
When our immune system is strong and our digestion is moving harmoniously, we can let go of fears and worries and enjoy the beauty of the Fall season.
acorn squash
turmeric
maple syrup (grade B preferred)
olive oil
sea salt
Preheat oven to 375◦
Start by slicing the squash in half and cleaning out the seeds. Next pour a small amount of olive oil on each half and gently rub until the squash (inside only) is lightly coated. Next sprinkle a generous amount of turmeric, covering the entire squash. Finally drizzle the Maple Syrup lightly over the squash (a small amount ie. 1tsp is adequate) and sprinkle a dash of sea salt on top. Bake on 375◦ for 45 minutes to an hour or until squash is tender.
This is lovely with steamed collard greens and for those deficient folks a small slice of goat cheese!
Recipe Properties & Info
Acorn squash
Warming. Enters the spleen and stomach channels and tonifies Qi. Excellent source of complex carbohydrates it can be used to treat blood sugar imbalances and digestive issues. It’s warming nature helps increase blood circulation making it useful for cold or damp imbalances as well as clearing phlegm. Phytonutrients include: Vitamins A, C, potassium, riboflavin. Among one of the best sources for carotenoids it is considered anti-carcinogenic.
Turmeric
Warming. Tonifies the spleen, stomach, liver channels and regulates Qi circulation. A root usually ground and used as a spice, turmeric is a wonderful Fall food as it assists in strengthening the immune system. The warming qualities of turmeric are excellent for improving blood circulation as well as treating blood sugar imbalances . It is extremely useful for people suffering from erratic or wandering pains (In Traditional Chinese Medicine this is considered a Wind Condition) which can often be a problem during the windy Fall season. One of the best sources of beta-carotene. Aids in the digestion of complex carbohydrates (like acorn squash).
Maple Syrup
Warming. Enters the spleen channel. Living here in Vermont it’s easy to acquire high quality organic Grade B (higher in minerals) Maple Syrup. Its sweet flavor makes it an ideal substitute for artificial sweeteners and sugar. Maple Syrup is useful for lubricating dryness especially in the lungs and throat. For the same reason, it should be avoided by individuals with damp conditions. In this particular recipe it helps harmonize the flavors creating an overall synchronized feeling to our Earth Element Channels (Stomach/Spleen) and mind.
Olive Oil
Neutral. Enters the spleen and liver channels. The most stable of the commonly used vegetable oils, high quality extra virgin olive oil can be used to treat many liver and gallbladder dysfunctions. Because it is comprised largely of mono-saturated fat it is also useful in reducing LDL (“bad”) cholesterol. High in Vitamin E, it is also tonifying to the blood and Yang and is useful in treating menstrual and menopausal imbalances.
Sea Salt
Cooling. Enters kidney, large intestine, small intestine, stomach and spleen channels while regulating Heat conditions and removing toxins. Using a high quality salt (if you’re not eating seaweed everyday) is essential! Our bodies require the minerals found in salt to perform numerous activities such as blood production, calcium absorption, and muscle contraction. It is vital for every living cell. In Chinese Medicine salt is associated with the Winter season. As Fall progresses it is useful to slightly increase our salt intake in effort to acclimate with the approaching cool weather. Salt is also the most grounding of the flavors. It is useful in treating an over active mind, or rebellious Qi resulting in heartburn. The best sources of salt are those found naturally in foods such as seaweed, fish, alfalfa and dandelion leaf to name a few. If you are someone who has trouble using Excess salt, using ground seaweed like Hijiki or Wakame in a shaker is an excellent alternative. Salt cravings often increase in an effort to balance the following: chaotic environments, fear/anxiety, toxic blood conditions, alcohol consumption. If you find that you are someone constantly craving salt or using it in large amounts, it is good to examine if any of those might be the case. In general a grounding practice such as yoga is an excellent resource for overcoming salt intake issues. Just laying down on a patch of Earth is also very effective!!
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Spring Out With Sprouts
June 07, 2009
Sprouting is a fun activity for the whole family and Spring is just the time to do it!
When people depended soley on their own local food supply, Springtime was actually a scarce time for food. People’s winter supplies were low and the chance of a frost kept people waiting to plant their core crops. Sprouting seeds was a perfect way to get nutrition and protein in the absence of abundance. Children LOVE watching how quickly their sprouts grow! You can sprout nearly everything…even broccoli seeds which is a personal favorite. Here are some ideas to get you started…
Supplies:
Mason Jar
Cheese Cloth & Rubber band or Sprouting Lid
Water
Seeds or beans of choice!
Broccoli Sprouts
Seeds sprout in 3-6 days. Begin by soaking 3 table spoons of seeds overnight (min. 6 hours). After soaking, drain soak water and place seeds in jar. Cover with cheese cloth or sprouting lid. After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Be sure to use cooler water (60 to 70 degrees). Store the jar in a secure place away from any sunlight. Repeat rinsing process (with lid on) every 8 to 12 hours. I usually do first thing in the morning and then again before bed.
After three days your sprouts are ready for a little spring sunshine to green up. Place the jar in an area that receives indirect sunlight (direct sun will dry ‘em up). After a full day or two of sun, they should be ready for one final rinse before being placed in the fridge or on your dinner plate!! Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
You’ll notice along the way, that broccoli sprouts will sprout little tiny roots that look like hair. This is a characteristic of their plant family’s unique root structure; brassica. The hairs are best noticed before rinsing. Don’t confuse them for mold…!
For a little spice to get the circulation moving, try following this method using radish, oriental mustard, or cabbage seeds!
Sunflower Seed Sprouts
Seeds sprout in 1 to 2 days. Begin by soaking seeds only 1 to 2 hours (usually one hour is plenty, after two they become soggy and not so good). Drain soak water and empty seeds into mason jar. Secure lid (either cheese cloth with rubber band or sprout lid). After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Store the jar in a secure place away from any sunlight and repeat rinsing process every 8 to 12 hours.
After one to two days, your sprouts are ready to eat! Feel free to place them in indirect sunlight for a few hours, but it’s really not necessary for these sprouts. Eat right away or store in the fridge. Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
Mung Bean Sprouts
Beans sprout in 3 to 5 days. Begin by soaking beans overnight (8 hours minimum). Drain soak water and place seeds in mason jar. Secure lid (either cheese cloth with rubber band or sprout lid). After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Store the jar in a secure place away from any sunlight and repeat rinsing process every 8 to 12 hours.
It’s easy enough to spot when your beans are sprouting in roughly 3 days; they’ll be bursting open with lovely little spouts making their way out. After one to two days, your sprouts are ready to eat! Feel free to place them in indirect sunlight for a few hours, but it’s really not necessary for these sprouts. Eat right away or store in the fridge. Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
Black Bean Sprouts
Beans sprout in 3 to 5 days. Begin by soaking beans overnight (12 hours minimum). Drain soak water and place seeds in mason jar. Secure lid (either cheese cloth with rubber band or sprout lid). After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Store the jar in a secure place away from any sunlight and repeat rinsing process every 8 to 12 hours.
It’s easy enough to spot when your beans are sprouting in roughly 3 days; they’ll be bursting open with lovely little spouts making their way out. After one to two days, your sprouts are ready to eat! Feel free to place them in indirect sunlight for a few hours, but it’s really not necessary for these sprouts. Eat right away or store in the fridge. Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
Alfalfa Sprouts
Seeds sprout in 4 to 5 days. Begin by soaking seeds only 6 hours. Drain soak water and empty seeds into mason jar. Secure lid (either cheese cloth with rubber band or sprout lid). After making sure your lid is secure, rinse your seeds again by filling the jar with fresh water, ensuring all seeds are covered and then draining. Store the jar in a secure place away from any sunlight and repeat rinsing process every 8 to 12 hours.
On the 3rd or 4th day place them in indirect sunlight to green them up. After a day or two when the tips are nice and green, dig in! Eat right away or store in the fridge. Depending on how long you store them, they will need to be rinsed at least once a day to keep from spoiling.
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Backyard Veggie Soup
June 07, 2009
Soup is a perfect way to celebrate the final fruits and labors of the summer months.
We say farewell to the peaches as we watch the winter squashes and apples begin to fill the farmer markets. Soup is a perfect way to acclimate to the shorter cooler days and keep those early winter flus and colds away.
It is no coincidence that grandma’s cold remedy could be found at the bottom of a bowl of chicken soup. You could say she knew “ancient Chinese secret.” The Chinese have long used soups as a healing tonic to chase away external pernicious influences like the common cold or deeper set imbalances like bronchitis. When food cooks together slowly in a pot, it harmonizes creating a readily digestible tonic full of nutritious energy.
The soup recipe below is a guideline. Use whatever you have on hand or picked up from the farmers market. The suggested spices are warming. If you tend to already be a warm person, try using coriander, saffron, or tamarind instead.
2 medium sized ripe tomatoes
2 tbs local sunflower seed oil (or olive if you don’t have anything local)
1 small butternut squash, 2 cups sweet potato, OR 2 cups pumpkin
2 cups chopped onion
3 medium garlic cloves
1 stalk celery
1/2 bunch kale
4 carrots
1 tsp salt
2 tsp. paprika
1 tsp turmeric
5-6 leaves fresh basil
1 bay leaf
3-4 cups water
2 cups cooked local beans
Chop all veggies excluding tomatoes. Bring medium size pan of water to a boil. Core tomatoes and plunge into boiling water for a slow count of 10. Remove tomatoes and peel. Cut open, squeeze out and discard seeds. Chop remaining pulp and set aside. Heal oil in soup pot. Add onions garlic, celery and squash (or sweet potato) and kale and saute over medium heat for ~5 minutes. Add salt and then cook until almost tender. Add seasonings and water, cover and let simmer for 15 minutes. Add tomato pulp and cooked beans. Cover and simmer for about 10 more minutes, or until all the veggies are tender. Taste to adjust seasonings.
Tomatoes help build the yin, regulate the heart and remove toxins. Sunflower seed oil is considered neutral in thermal nature; it builds qi , supports the function of the liver and is beneficial to the heart. Vegetables like squash, sweet potato and pumpkin are the ultimate Earth element veggies. They aid digestion and ease worries as they strengthen the spleen, stomach, and qi which is especially important heading into cold winter months. Onions and garlic are commonly used in various cultures for treating colds and viral illnesses, their pungent quality is great for clearing phlegm and dampness in the body. Celery, though cooling, is bitter and great for dispelling dampness that can often wreak havoc during the changing seasons and cold winter months. Kale builds the blood and is an excellent tonic for lung congestion in addition to being a great digestive aid for any tummy ache. Carrots also tonify the qi in addition to supporting the spleen, lungs, liver and kidneys. Beans provide incredible support to our kidneys in addition to being nutrient dense, building the blood, yin and qi. The salt adds a yin building aspect to the meal by directing the action towards the kidney.
When cooked together, these beautiful foods become synergistic, creating a bitter sweet tonic sure to keep your worries at rest, and illness away during the changing seasons.
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