Nutrition, Part 2: Nutrition in Oriental Medicine

Nutrition, Part 1 introduced the idea of nutrition as medicine, and explained the value of consuming whole foods instead of processed or refined foods for health. Now we will explore what Traditional Chinese Medicine (TCM) has to say about nutrition.

TCM Theory in a Nutshell

TCM views a person as a complex network of interrelated energetic systems, which include our organs, glands, cells, hormones and neurotransmitters, as well as our thoughts, attitudes and beliefs. Our physical, mental and emotional health is a direct manifestation of the functioning of these systems, and of the interrelationship between them. The quality of these interactions ultimately determines the quality of our overall Qi (“chee”), or vital life energy.

Chinese Medicine’s view is that all disease and illness stems from a disruption in the natural state of harmony between these systems and energies; a breakdown in the natural balance, or homeostasis, in this network that makes up the whole of what we are.

Therefore, TCM focuses on re-establishing balanced relationships in the body, so that it can more quickly and easily heal current ills and avoid future ones.  A diagnosis in Chinese Medicine is a description of the specific type of imbalance, or “pattern of disharmony” that needs to be addressed.

TCM Nutritional Therapy

Nutritional therapy is one branch of TCM, which also includes acupuncture, herbal medicine, manual therapies, and gentle exercise. Just as specific acu-points and Chinese herbs can be used to treat individual TCM diagnoses, so can specific foods be used (or avoided) for their particular effects.

TCM classifies foods according to their effects on the body in several ways. One is by thermal nature; each food can be grouped according to its post-digestive effect on the body, regardless of its physical temperature: Cold, Cool, Neutral, Warm and Hot. (For clarity, when referring to the TCM concept, I will capitalize the word). Another classification of food is flavor:  Bitter, Sweet, Salty, Spicy/Acrid and Sour, and the absence of flavor, Bland.

Each taste has a specific action on the body, and the stronger the flavor, the stronger its action. For instance, the Spicy flavor has a thermal nature of Hot or Warm; the spicier the food, the Hotter its post-digestive effect on the body.

Ideally, we should all be eating a balanced combination of (or moderate amount of) each flavor, of foods from the Neutral, Slightly Warming and Slightly Cooling thermal categories, though this balance changes depending on the season, and each individual’s condition.

Knowing how much an individual should be eating from each food classification is specific to his/her TCM diagnosis. To give a simplified example, people with very weak digestion who get chilled easily and have low energy should focus their diet on Warming, slightly Sweet and slightly Acrid foods. People with stronger digestion who tend to be hot, and have considerable inflammation need to consume more Cooling, Bitter and Sour foods.

In order to receive the most benefit from TCM Nutritional therapy for your health condition, I encourage you to seek the services of an acupuncture physician trained in TCM nutritional therapy. However, I will review some of the important key concepts here, which apply to most everyone, regardless of their individual diagnosis.

Digestion According to TCM

The quality of our digestion is paramount to our health. If we have poor digestion or absorption, we will not derive maximum nutritional benefit from food, no matter what we eat. Therefore, TCM seeks to optimize digestive function and energy, referred to as the Spleen Qi (“chee”).

What does the spleen have to do with digestion? Well, “Spleen” is actually short for “Spleen-Pancreas.”  The ancient Chinese were actually referring to the two organs as one. Therefore, all of the functions that modern medicine ascribes to the pancreas and to the spleen (along with several other functions) are associated with the Spleen in Chinese Medicine: which includes digesting food, absorbing nutrients, regulating blood sugar, assisting immune system function and influencing the quality of the blood .

According to TCM, if our Spleen Qi is optimal, our food will be digested easily and we will have minimal food sensitivities, plenty of daily energy, a balanced metabolism and a healthy body weight, naturally. Spleen Qi is so highly regarded in TCM that there is an entire school of thought which says nearly all chronic disorders can trace their origins back to the inhibition of the digestive Qi.

100 Degree Soup

To borrow from Bob Flaw’s, The Tao of Healthy Eating, our digestive system must transform the food we eat into a 100 degree “soup” before it can be broken down and used. The more our food is like a 100 degree soup before we eat it, the less stress it places on the digestion. This is why it is so beneficial to thoroughly chew our food, warm it in our mouths, and mix it well with saliva before swallowing. It also explains why TCM recommends eating warm soups, broths and porridge’s, and sipping warm teas, especially for people with weak Spleen Qi.

Avoid foods which are Iced, Frozen or Chilled

When we douse our 100 degree soup with chilled or iced foods or beverages, we can greatly impair our digestive function and weaken the Spleen Qi. The TCM diagnosis known as “Cold in the Middle” can create symptoms such as abdominal pain, bloating and cramping, watery diarrhea with undigested food in the stool, and vomiting. Over time, consuming iced or frozen items can contribute to long-term digestive difficulties as well as certain gynecological disorders.

Instead, it is preferable to drink warm or room-temperature beverages, primarily between meals, and avoid frozen desserts.

Moderate your Intake of Raw Foods

Most raw foods, including fruits and vegetables, are found in the Cold or Cooling thermal categories. Just as iced foods tend to put a chill on our 100 degree soup, so do many Cold category foods. However, we shouldn’t necessarily avoid all raw foods. Raw vegetables and fruits are filled with beneficial vitamins, minerals, fiber and enzymes. The amount of raw food that is appropriate for a given individual is determined by his/her specific condition and TCM diagnosis.  This, again, is where the concept of moderation is important.

Some raw foods, however, are actually Warm category foods, such as garlic, onion, chive, ginger, chestnuts, pine nuts and walnuts. So, when other raw foods are eaten, it is advisable to combine them with some of these Warm category foods to counter-balance the Cold nature of the raw foods.

Cooking vegetables Warms their thermal nature by partially breaking down the tough cellulose walls that surround each plant cell, so the nutrients inside are more accessible. Simply steaming, lightly sautéing or tossing them into a hot broth for several minutes can be enough to make them easier on the Spleen Qi.

Another way to energetically Warm your raw fruits and vegetables is by putting them through a blender. Green smoothies are a quick, easy and tasty way to increase your intake of whole fruits and vegetables, and blending helps to break down the tough cellulose walls that lock away the abundant nutrients. However, blending is not as Warming as cooking is, so I recommend adding a dash of Warming ginger, cinnamon, cardamom, nutmeg, or clove to your smoothies.

Avoid Foods Which Produce “Dampness”

In TCM, pathogenic Dampness refers to a murky type of residue that is a bi-product of incomplete or poor digestion. In TCM, a food is placed in the Dampness-producing category if it tends to burden the Spleen Qi digestive function such that Dampness is formed.  In fact, Dampness can be formed anytime the Spleen Qi is weakened.

According to TCM, Dampness accumulation in the body can manifest as water retention, excess body fat, excess mucous, yeast or bacterial overgrowth or infection, watery discharges, feeling of heaviness or stifling, certain types of headaches, and muzzy-headedness. Long-standing Dampness can eventually congeal into “Phlegm” which, according to TCM, can cause myriad other accumulation or congestive disorders including cysts, lipomas, nodules, tumors, arthritis, allergies, asthma, coronary artery disease, obesity, autoimmune conditions, and even psychosis.

If we are eating only whole foods, we are already avoiding many of the Dampness-producing foods; the more processed or refined the food, the greater its tendency to produce Dampness. This includes milled grains (flour) and bread. Rich, heavy foods tend to create Dampness, as does overeating at meals, eating too frequently and overdrinking of alcohol.

Milk, as lactation from another species of animal, is designed by nature to be made for baby cows (or goats), not humans, and it just so happens that dairy products are among the most Dampness/Phlegm-producing, mucous-forming foods that we consume.  (Non-dairy alternatives, made with rice milk, almond milk, or hemp milk are healthier options.)  (For a short video on how Dairy foods create pathogenic Phlegm in the body, click here.)

Sugars, sweeteners, and fruit juices have too much concentrated Sweet flavor, which depletes the Spleen Qi function and adds to Dampness.

Wheat also tends to produce Dampness; the recent boom in gluten-free products is a result of more people finding that they feel better by eliminating wheat.

Other Dampness-producers are eggs, concentrated fats and oils (including nut butters and fried foods), and meats in large quantities, especially pork and beef.

Minimize Foods Which are Energetically “Hot”

While a small amount of Hot category foods can be helpful to our 100 degree soup to balance Cold category foods, and for those with very Cold or weak digestion, too much Hot category food can cause an imbalance known as “Stomach Heat” which may show up as stomach pain, acid reflux, heartburn, ulcers, and ravenous appetite.

This pathogenic Heat can combine with the Dampness discussed above and migrate to other areas causing inflammatory problems such as gallbladder disorders, constipation or diarrhea, hemorrhoids, inflammatory bowel conditions, arthritis, gout, urinary or genital  infections or discharges, skin conditions, migraines, sleep disturbances, and emotional imbalances such as a “Hot” temper.

In addition to Spicy foods, other Hot category foods to use sparingly are lamb, venison, chicken, and coffee. Cooking methods that typically add too much energetic Heat to foods are grilling, barbecuing and deep frying. (Better alternatives are sautéing, boiling, baking, roasting or toasting).

Emphasize Foods that Nourish the Digestive Qi

The basic TCM recommended diet, listed from most to least amount:

[  Fresh, cooked vegetables

[  Cooked whole grains

[  Cooked whole beans/legumes

[  Raw vegetables

[  Fresh fruit

[  Nuts

[  Animal Products (fish, meat, dairy)

Vegetables, cooked whole grains and beans/legumes should make up 75-85% of the diet; fruit and nuts 10-15%; and animal products only about 5-10%.

To further enhance digestibility, the whole grains and beans may be sprouted before cooking, and nuts may be soaked or roasted.

While this diet is very similar to the Macrobiotic diet, (literally meaning “Grand Life” or “Long Life” diet) which was created using many TCM nutritional tenants, it is also remarkably aligned with those recommended by modern, physician-researchers such as Dr. Dean Ornish, Dr. Caldwell Esselstyn, Dr. Joel Fuhrman, Dr. Neal Barnard, T. Colin Campbell, Ph.D, and others: all of whom advocate eating a diet based on vegetables, beans/legumes, whole-food starches, fruits, nuts and seeds, and while minimizing or eliminating processed, refined foods, sweeteners, concentrated fats, dairy products and most animal foods.

This type of diet has repeatedly been found to reduce rates of and progression of (and in some cases actually reverse) heart disease, cancer, diabetes, and other degenerative and auto-immune diseases . We will further explore these modern-day, nutritional researchers, along with their findings and recommendations in Part 3.

Qi Quality of Food

Another factor of importance in TCM nutrition is consideration of the quality of energy (Qi) that exists in the food we put into our bodies.  We are nourished not only by the molecular structure of foods, but also by their Qi. The higher the Qi quality in the food, the more beneficial for us.

The quality of a plant’s Qi is dependent on the quality of the soil, air, water and sunlight in which it grows. The quality of an animal’s Qi is directly linked to the quality of the environment, food and water that is provided, as well as the animal’s interactions with others.

The fresher, healthier and less processed that a food is, the more beneficial Qi that food contains and contributes to our bodies when we eat it. Here is a useful way to envision this concept:  Put a food in water, and see if it shows any signs of life. For example, we can put a freshly cut kale leaf or celery stick in water, and for a time the stem will continue to draw the water in and keep the leaf fresh, (like a bouquet of flowers).

Similarly, we can put raw whole grains, beans, nuts or seeds in water, and they will begin to sprout, as will the seeds from fresh fruit:  there are living processes still happening in that food, meaning there is higher quality Qi in the food. This is the best time to prepare and eat it, because this living Qi will be imparted to our own bodies.

The more time that lapses between harvest and consumption, and the more refined or processed, the less living Qi a food will have. This is why it is best to eat whole foods which are seasonal and locally grown, so they can be harvested when they are ripe and avoid losing vital Qi as they are shipped long distances to our local markets. This is also why it is better to avoid “seedless” varieties of vegetables and fruits, as well as foods that have been irradiated or genetically modified.

Part 3 will discuss the TCM viewpoint and the modern nutritional research regarding animal protein in the diet.

Dawn Potter, AP, Dipl.OM

(excerpts published in Tampa Bay Wellness, May 2011)

#SpleenChee #SpleenQi #vegetables #easytodigest #TCM #ChineseMedicine #nutritionaltherapy #nutrition #orientalmedicine

Nutrition, Part 1: Nutrition as Medicine

“He who seeks medicine and neglects his diet wastes the skill of his doctors.”  – Chinese Proverb

A very common topic of discussion in my clinic is nutrition:  Part of my health history intake is asking about the patient’s diet, and I very frequently make nutritional recommendations to assist their health goals.

In addition, I am often asked about what is the healthiest way to eat.  It used to be mainly a weight-loss related question, but now it seems to also be people who are struggling with severe health problems such as cancer, auto-immune diseases and chronic degenerative diseases.  I find it encouraging that people are starting to acknowledge the quality of their nutrition as a fundamental source of their health or disease.

Nutrition as Medicine

The quality of what we consume directly affects our state of health. Depending on what we choose to eat, our diets can be medicinal or harmful. Hippocrates, the father of modern medicine, knew this. He is famous for saying “Let food be thy medicine, and thy medicine be food.”

Traditional Chinese Medicine (TCM) has also known this for centuries (actually millennia, to be more accurate).

In fact, of the Eight Branches of Traditional Chinese Medicine, nutrition is one of the most powerful, and certainly is the one that each of us has the most control over on a daily basis, since we all need to eat multiple times daily. Perhaps you’ve not thought of nutrition as medicine before now, but it is an important concept in TCM.

Healthy nutrition provides the foundational energy and substance which nourishes, heals and sustains our bodies in a state of vibrancy and health; poor diet depletes, harms and toxifies our bodies, causing myriad symptoms and diseases.

Just as the roots of a tree need to be healthy and strong so that they can provide optimal nutrition to the rest of the tree, we need to provide our organs and systems with optimal nutrition to heal and maintain our own strength and vitality. And, just as a house must be seated upon a strong foundation in order to have integrity, we need ensure our own foundation with sound nutrition.

Whole Foods

Before delving into the deeper principles of health-promoting nutrition, we must first eliminate the fast food, junk food, preservatives, chemicals, and excess fats and sugars in our diets. We cannot help our bodies become and stay healthy if we are regularly eating these types of foods. It is essential to learn to read food labels, and stay away from products that contain ingredients that are not recognizable food names, and chemical-sounding names.  Like Michael Pollan says, “If a 3rd grader can’t pronounce the ingredient, don’t eat it!”

The first, simplest and most profound piece of advice for building health through nutrition is to eat whole, unprocessed foods. Whole foods are those that are recognizable in their natural state: whole vegetables and fruits, such as apples, carrots, cucumbers and spinach; whole, unprocessed grains, such as brown rice, quinoa, corn and oats; whole cooked beans, whole nuts and seeds without oils or flavorings added.

Whole foods contain all types of vitamins, fiber, minerals, and health benefiting phytochemicals that number in the hundreds, or even thousands, that work synergistically to nourish us.  Many of these compounds have been found by modern science to protect us from cancer, heart disease, and other degenerative diseases.  Many others of these phytochemicals modern nutritional science hasn’t yet even identified! No one yet knows what other kinds of beneficial and vital properties they carry, or how they all work together synergistically to benefit our bodies.

It makes the most sense to give ourselves every advantage in the quest for excellent long-term health by consuming as much of the beneficial elements as we can in the foods we know are health-promoting. The best way to do this is by eating them in their whole-food form.

In addition to the vitamins, minerals and phytochemicals, the fiber in whole foods slows the absorption of glucose, which helps keep the blood sugar steady, preventing diabetes. It also provides volume to food, to satisfy the appetite without adding calories.

Fiber helps to prevent heart disease by binding cholesterol for excretion. It also absorbs toxins in the digestive tract, provides a mechanical means by which to sweep wastes out of the intestines (which decreases risk of colon cancer), provides bulk to the stool, and exercises the smooth muscle tissue in the intestinal walls to keep them toned and well functioning, preventing diverticulosis.

With all of the vital functions that dietary fiber has, it makes no sense to eat foods that are refined, which means the fiber (and most of the vitamins and minerals) has been removed.

Processed foods made with refined ingredients such as white flour, sugar, white rice, and oil, which include most breads, pretzels, chips, crackers, cakes, muffins, and pastries are not whole foods. Their base ingredients have been stripped of any nutritional value they once had, they have little or no fiber, and they add a lot of sugar, fat and chemicals that wreak havoc with our physical health and negatively impact our mental and emotional outlook (not to mention our waist lines.)

Moderation

The ancient Chinese said that moderation is the key to good health. They were not referring to a moderation of junk foods, chemically-laden foods or processed foods, because these did not exist then. For the vast majority of our existence here on earth, humans only had access to whole foods, (which were organic, by the way) and yet the ancient Chinese still preached moderation. This is interesting to consider, since many Americans think a diet of whole foods (especially organic) is extreme.

So what were the ancient Chinese referring to by “moderation”?  This will be discussed in Nutrition, Part 2 where we will focus on Nutritional Therapy in Oriental Medicine, based on the physiology of digestion from a Chinese Medicine point of view.

Dawn Potter, AP, Dipl.OM

excerpts published in Tampa Bay Wellness, April 2011

#vegetables #vitamins #greens #fruits #fiber #weightloss #phytonutrients #nutrition #orientalmedicine

The Goodness of Green Smoothies

We all know we need to be eating our greens.  But, let’s face it, how many of us are getting even 2 servings of dark green leafy veggies per day, much less the recommended 4 to 5 or more? Okay, let’s back up a minute, why are greens so good for us anyway?

Why Greens?

It turns out that green “leafies” are actually one of the BEST foods for human beings! Why? Leafy greens are full of live enzymes, vitamins, alkalinizing minerals, antioxidants, fiber, amino acids (yes…there is protein in greens!) and chlorophyll: all of which are wonderfully nourishing and protective for human tissues and detoxifying at the same time.

Chlorophyll is what gives the leaf it’s green color and, interestingly, the chlorophyll molecule is only slightly different from the hemoglobin molecule (the molecule in human blood that carries oxygen to all of our body cells).  Chlorophyll is known to stop yeast and fungus growth in the digestive tract, counteract toxins and radiation, de-activate many carcinogens, counteract inflammation, and promote healthful intestinal flora.

Greens help nourish, strengthen and heal every organ system in our bodies, as well as support the natural detoxification and cleansing mechanisms that we are born with.  They give us more energy, cut cravings for sweets and stimulants, and prevent diseases such as cancer, diabetes, heart disease and arthritis.

In Oriental Medicine, greens are said to build Blood and improve the functioning of the Liver, which is responsible for removing toxins that come from the external environment and from our own body’s metabolic and hormonal processes.  This results in greater energy, better hormonal profiles, less depression, less PMS, luxurious hair, strong nails and dewy skin, as well as  better overall health in general.

If you are looking to lose weight in a healthy and sustainable way, greens have the highest nutrient density of any foods on the planet.  This means they pack the highest nutritional punch with the lease amount of calories. The more greens you eat, the easier it will be to lose those extra pounds.

Why Smoothies?

So, now that we know we need to be consuming a LOT more greens, how do we get them into our diets easily?  The answer is Green Smoothies:

1. Green Smoothies are very tasty!  There are a lot of smoothie recipes out there.  Some are fantastic, and some are truly awful. You can do a google search to find hundreds of tried and true recipes, and you can experiment with making your own. Initially you will want more fruit than greens, in order to “hide” the green flavor. But as you become a seasoned smoothie drinker, you will likely find that you actually enjoy the refreshing green taste, and will want to experiment with more veggies and less fruit.

2. Green Smoothies are easy to digest, because they are blended. A good blender does a far better job at chewing up the plant cellulose than people can really do themselves. Many people who can’t digest salad can often digest some green smoothie, especially if some warming digestive spices are added, such as ginger, cinnamon, nutmeg, cardamom or clove. However, in order to further assist your body in optimally digesting such a large amount of concentrated nutrition, it is advisable to drink your smoothies slowly, and mix each mouthful with some saliva, as you would if you were chewing it.

3. Green Smoothies are convenient!  A great, “grab and run” item on your way to work or school.  They stay fresh in the refrigerator for up to 3 days.

4. Green Smoothies are quick and easy to make, requiring no special or expensive kitchen equipment other than a good blender.

Why Not Juices?

Some health-conscious people who are familiar with green juices may be asking, “Why smoothies and not juices?” Well, there are several reasons why I prefer smoothies over juices:  the Number One dietary priority that I recommend is to consume Whole Foods.  Whole foods are those that are as close to their natural state as possible. For example, whole grain brown rice, as opposed to white rice, and 100% whole grain bread, instead of white bread, which has been stripped of its fiber and its natural vitamins and minerals.  Any type of food that has been processed or “refined” is no longer a whole food.

Whole foods contain all types of vitamins, fiber, minerals, and health benefiting phytochemicals that number in the hundreds, if not thousands, many of which modern nutritional science hasn’t yet even identified.  Why not give ourselves every advantage in the quest for excellent long-term health by consuming as much of the beneficial elements that we can in the foods we know are health promoting?  The best way to do this is by eating them in their whole-food form, and this includes fruits and vegetables.

While juicing does create a drink that is full of vitamins, minerals and beneficial phytochemicals, it strips the fiber out of the plant. In this modern culture, where people are already not ingesting enough fiber, it makes no sense to strip it away.  Fiber helps bind toxins and wastes that have been excreted from the liver and gall bladder (such as excess hormones and cholesterol), and it helps sweep toxins, waste products, bad bacteria, yeasts and fungus from our intestines, while toning the intestinal muscles and walls.  Fiber also slows down the absorption of the natural plant sugars, so that they don’t unnaturally spike the blood sugar. Juice does none of this. (Plus, juicer machines are very expensive and time-consuming to clean!)

Basic Customizable Smoothie Recipe:

I’ve been making green smoothies for myself and my family for years, and we love them. They are a regular part of our diets, often substituting as breakfast or a snack, or a light dinner. They make us feel cleaner, lighter and more energetic, and even help eliminate sugar cravings.

There are many green smoothie recipes on the internet and in books.  Some are great, and some are not. I will give you my basic version here, which you can customize:

2 large handfuls greens (spinach, romaine, leaf lettuce, etc….mix it up!), 1 banana or 1/2 avocado (for creaminess), 1 cup fresh or frozen berries, peaches or pineapple, 1 cup water.  (Optional: 2 dried dates, soaked in water for 1 hr).

Blend until smooth and enjoy!  They are sweet from the fruit, with no need for sugar, sweeteners or dairy products.  For a creamier smoothie, simply add more banana or ½ avocado, or 2 tsp of hemp hearts (hemp seeds).  Simple, yummy and wonderfully nutritous!  Aim to drink at least 4 cups per day (32 oz).

Be sure to change up your greens every few days, so that you can benefit from the nutrition in a variety of greens. And skip the iceberg lettuce since it has significantly fewer nutrients than any other leafy greens.

Lastly, try to use organic produce when possible. Organic food is less toxic, tastes better, and is more nutritious than conventionally grown produce.  But it is still much better to eat conventionally grown produce than no produce at all.

For more info on Green Smoothies, check out the book & website Green for Life, by Victoria Boutenko, the website by Robyn Openshaw at www.greensmoothiegirl.com, and www.incrediblesmoothies.com.

Dawn Potter, AP, Dipl.OM

#vegetables #vitamins #greens #detoxify #fruits #fiber #minerals #weightloss #antioxidants #greensmoothie #chlorophyll #phytonutrients #leaf #nutrition