Search Results

I see many different types of people and medical issues come through my door, and I often wonder what it is that has some people experience such incredibly dramatic, positive results, and others not as much. Obviously some problems inherently will respond better than others. This is true for all therapies and conditions. But even with the same condition in similar types of people, I can often see wildly varying results. I have come to the conclusion that it has to do with the future “possibility” that the person is holding in their mind, and “living in to,” meaning they are taking the appropriate inspired actions to create. What do I Mean by Possibility? Let me back up for a minute. In this context, when I say “possibility,” I am using a very specific concept from Landmark Education that I will do my best to describe. It is at once a vision, a goal, a dream, and a choice to make one’s life what they wish it to be. But, it is more than wishful thinking or day dreaming, because it involves purposefully moving toward that condition or situation with specific actions that create measurable results. It is similar to the idea of setting goals and creating an action plan to achieve them, but with the additional spark of inspiration, which infuses the goal with power and passion. A possibility that we create for ourselves may seem completely unrealistic or pie-in-the-sky to others, but it doesn’t matter, because we are truly inspired by this possible future reality that we’ve created for ourselves. So much so that any obstacles we encounter on the way become trivial in our minds, even the doubts of other people. In fact, often our own inspiration becomes contagious and inspires others to not only cheer us on, but to consider possibilities for themselves that they may not have entertained before. How About a Real Life Example: I will use a bit of my own history to illustrate: At age 23, recently out of undergrad school, my boyfriend of 4 years and I were splitting up, and I wanted to get out of my home state of Ohio. I had recently been intrigued to learn about massage therapy and natural wellness, so I picked up a Massage Magazine and thumbed through the school listings in the back. Without realizing I had done so, I had created the possibility of moving to a completely different place, learning massage therapy and creating a whole new and great life for myself. I was drawn to a school in Albuquerque, New Mexico, (you can’t get much more different from Ohio!), so I packed a chest full of clothes, a few of my favorite books, my cat, and my bicycle into the back of my boyfriend’s pick-up, and he dropped me off in Albuquerque on his way home to California. He stayed long enough to help me find a dumpy 150 sq ft studio apartment attached to an old house in the University’s “student ghetto.” West Mesa Albuquerque, Spring ’97 I didn’t know a single person in New Mexico, or have a car, or any furniture except for a small, thin futon on the drafty wood floor. It was winter. My cinder block apartment was not insulated, and I had to keep the heating bills low, so I slept in 2 layers of clothes under blankets, with hat, scarf and gloves. My water pipes often froze, rendering my tiny shower useless, so I had to sponge bath with water that I warmed on the rickety gas burner that served as a stove. And most people thought I had completely lost my mind. But none of this mattered to me. Why? Because I was living in the possibility I had created: going to massage school, meeting new friends, and creating a great life for myself. I knew these unpleasant things were not my life; they were a temporary nuisance. I worked 3 part time jobs, all within walking distance, to make ends meet and put myself through massage school, plus I pulled extra hours in the massage school internship clinic for tuition assistance. Not a problem; none of this seemed like drudgery or burden. The possibility that I had created for myself was so compelling and inspiring, that my attitude was one of adventure. I didn’t consciously set out to have a good attitude, it was just present as a result of the possibility that I had created for myself. And, as a result of my attitude of adventure, adventure showed up in my life! Hiking in Pecos, Summer ’99 I purchased an old used car, and when my apartment lease ran out, I took the opportunity to move into a nicer house with 2 roommates, one of whom had become a good friend and massage school classmate. I fell in love with another classmate. Eventually, we got an apartment together, and later a house outside of town, on a small organic farm. He was an outdoor adventurer, so we hiked, camped and backpacked all over New Mexico and Arizona. After that relationship ended, I moved into a community house with a wonderful group of massage therapists and natural healers. We did yoga every morning at 6 am, and we never locked the door to the house; all of our friends knew they were invited anytime, so like-minded supportive community was ever-present. It was here that I created a new possibility…to attend acupuncture school and become a Doctor of Oriental Medicine. Looking back, my entire 6 years in Albuquerque was one adventure after another, far more than I ever could have imagined: befriending many diverse and amazing people, learning wonderful new information and skills, wrestling demons from my past, connecting with spirituality, falling in love, breaking a few hearts, and having my own heart broken several times, working various jobs, and changing residences (my cat and I lived in 10 different places in those 6 years). Backpacking in Gila Wilderness, Oct ’01 Other adventures in New Mexico included: spontaneous midnight road trips to the Jemez mountain hot springs; countless hiking and backpacking trips through mountains and streams discovering magical, isolated oases of nature and beauty; writing notebooks full of poetry and journal entries; living the night-life and traveling around the country with my sister-friend Laurel; taking Landmark Education classes that gave me whole new perspectives on life and the world and relating to others; and, eventually, sharing in a new possibility with another set of friends, of moving to Florida to start my acupuncture practice and settle down into a family. To look back now, the life that I created during those years in New Mexico really shaped who I have become, and my life path ever since, all because that day back in Ohio I had created a possible future for myself, of massage school and a new life, and I didn’t let inconveniences or setbacks get to me. How Does This Relate to Health? The point is that I think the same is true for health. The things that I dealt with during those first years in Albuquerque could have really gotten me down and sent me slinking back to Ohio with my tail between my legs. But, because I was “playing a bigger game” by living into a future possibility that inspired me, those things seemed small; they were just situations that needed to be handled to get where I was going. The same can apply to health. It is my experience that those people who “play a bigger game” by creating for themselves an inspiring possibility of vibrant health gladly do whatever is necessary to make their health the best it can be. These are the people who are so inspired by their vision that they willingly make the dietary changes, the lifestyle modifications, the commitment to regular acupuncture treatments, stress relief activities, exercise, etc, without feeling  deprived or burdened, and are not derailed by setbacks. These are the people who see the most dramatic changes in their health and realize the most benefit. Those who don’t create this vision of future possibility often muddle along, not really changing anything in their lifestyle or taking the appropriate actions, because the game they are playing is a small one, only focused on momentary pleasures, where they might feel deprived or burdened by the actions necessary for a real transformation. Because they have no inspiring vision creating the attitude that will get them the results they are looking for, they want the proverbial “magic pill” to fix everything for them. So, How About You?  What is Your Possibility? I challenge you to create a possibility vision for yourself. What do you want to feel like when you wake up in the morning?  How do you want your body to feel while you are going through your day? How do you want to look?  How do you want to experience life in and through your body? Sometimes, in order to know what we do want, we need to know what we don’t want. What are the health issues that are getting you down? Are they stopping you from feeling vibrant, joyful and free in your body? Or maybe you wish to be an inspiration to others? Your children perhaps? Really envision your healthiest, most vibrant, energetic, joyful self, and know that it is yours, if you just keep choosing the appropriate inspired actions. What is your ideal vision of yourself and your health? Play a big game! Get so inspired by your vision of your possible future, that every day you are excited to take another step toward it. I can’t wait to hear your stories about living into the possibility that you create for yourself. And if you need some help getting there, or figuring out the appropriate actions for the possibility of vibrant health that you’ve created for yourself, just give me a call. Happy Adventuring Onward to Your Healthiest Self, Dawn Potter, AP, Dipl.OM #mentalshift #possibilities #vision #bodymindconnection #inspiration

I just returned from an unexpected trip to New Mexico to help a good friend who has just been diagnosed with cancer. When I lived in New Mexico, over 10 years ago, this friend was a sister to me, and her parents my family. So, when the news arrived of her diagnosis, and that she could use some assistance following abdominal surgery, I wanted to be there to help in her day-to-day care, to be a moral support, and to share with her the information I have learned over the last 3 years regarding diet and lifestyle for cancer care. Much time was spent happily preparing organic, vegan meals for her and her boyfriend, while listening to jazz on Pandora, cleaning out her kitchen cupboards of expired or unhealthy foods, preparing her Chinese herbs, driving her to various medical appointments, taking advantage of a bit of energy she had to go shopping when she felt stir crazy, catching up with each other’s life events, watching comedies together (laughter is healing!) or educating the family on the merits of a whole food, organic, vegan diet, especially for bodies fighting cancer. But, in the quiet moments, I did a lot of reflecting. Simply being in New Mexico, a place that is dear to my heart, provokes introspection, as does being away from my everyday life for a week. These were compounded by this time of year – winter holidays – which always trigger reflection for me. And to further deepen this contemplation, of course, was my friend’s diagnosis. I thought about her, our friendship, what she meant to me over the years that our lives were intertwined, and the years that have passed since then; the ways in which she helped me to grow and develop as a person; my ever expanding appreciation of the incredible person that she is; and the profoundly difficult journey she is now required to make. I also found myself contemplating what it means to have a cancer diagnosis. How it instantly asks you to scrutinize your priorities; life looks wholly different when you must make your healing your number one daily priority. And when, at age 35, you realize all of your plans now must be put on hold, and may never be the same. She is doing an amazing job of staying optimistic and positive, for which she has every reason, since her type of cancer usually responds very well to treatment. While I cannot speak for what my friend is finding during her own introspective moments,  I can say that some questions are standing out for me: What if I were diagnosed with cancer tomorrow? What would I change about my present life? And why? And, perhaps more importantly, why would I need to have cancer to re-evaluate my priorities and make changes? I think these are worthwhile questions for all of us to consider. As a rule, my friend has always been a great teacher for me, simply by her own example. My pondering of these question found her life to be, yet again, a great teacher: Friendships. I was struck by the number of visitors that my friend had during the week. She has cultivated so many beautiful friendships with people who brought meals, groceries, gift cards, flowers, hugs, smiles, laughs, babies, moral support and love. I was floored, pleased, and a bit envious of the community she has built around her. This was in stark contrast to my life: though I know many people, I only have a few close friends, and those I rarely see. My life is very busy, I work a lot, and I’m an introvert, which means I need alone time to recharge. So I don’t find much time for socializing, making new friendships, or deepening existing ones. If I had cancer, would this change? Being in Nature. One reason for my love of New Mexico is the mountains and the desert. It is difficult to explain, but this landscape feeds my spirit in a way that no place else yet has. When I lived there, I could go to the mountains whenever I needed to reconnect – with my own center, with universal love, with God – to gain a higher perspective on my life. The mountains and their view over the valley “fill my cup” so to speak. I’ve not yet found a place in Florida that does this for me as powerfully. But, I have now resolved to try. It must become a priority to find the natural places near home that feed my spirit. It is when my cup is full that I am the happiest, at my best, and the most effective in my contribution to others. Having Fun. Again, my friend is a teacher for me. She and her boyfriend partake in many activities they find enjoyable, completely outside of their jobs: taking and teaching dance classes, renovating their house, running a booth at a consignment store of mid-century furniture and décor (and shopping for items with which to stock it), looking at houses for sale, traveling around the world, making and selling beaded jewelry, hosting parties and entertaining at their home. These things bring them obvious pleasure. While I will probably never take on as many different activities as they have, I certainly feel an obvious lack of enjoyable activities in my life, for too much time and energy spent working. It isn’t that I don’t enjoy my work, I do. But one needs to create balance in life. It is time to reconnect with “play” and find those activities that bring me joy. Focus on Health. Like most healthcare providers, I am not as good about taking care of my own health as I should be. While I eat a healthy diet, get regular acupuncture and massage, and take herbs, which keeps me feeling good, there are things that could be improved: I often eat sugar when I am stressed, I don’t always get enough sleep or drink enough water or exercise enough, and sometimes I rely too heavily on caffeine. During my stay in New Mexico, my friend treated me to a massage from a deep-tissue therapist with whom she works. It was amazing and very intense. I knew I needed the deep work, so I let myself breathe, laugh, grimace, resist, release and sob through it. I felt completely emptied out afterward, like a wet washcloth that had been wrung dry. The therapist encouraged me to continue to get deep tissue work, reminding me of the importance of releasing emotions that get trapped in body tissues (“cellular memories”). I was already familiar with this concept: it is not uncommon for patients to shed some tears or experience emotion during or after their acupuncture treatment. But this reminder had me wonder about my friend and her cancer. Was there an emotional component to the development of her cancer? There exists research that says many cancers are diagnosed or develop shortly after an emotionally traumatic event in the person’s life. It is an important possibility to explore, and it underscores the need for routinely releasing emotions in a healthy way as another aspect of health care. Being Present. A short time ago, I read a quote on Facebook that says something to the effect of:  if you are depressed, you are living in the past; if you are anxious, you are living in the future; it is only in the present moment that you can experience true peace, contentment and joy. Since reading that, I’ve been “trying on” this bit of simple insight in my life. Every time I feel melancholy or blue, I examine my thoughts, and they are, in fact, dwelling on times or events that have passed and in some way wishing for their return, in order to experience them again, or change something that happened. And when I feel nervous my thoughts are on something that hasn’t happened yet – something I must do, haven’t completed, or am fearful might happen. And, usually, when the actual event does occur (if it does), it was not worth all the worry and anxiety that I created around it. But, when I get present – become aware of my surroundings, see what is around, listen to sounds around me, sniff for any aromas, feel the temperature of the air, notice the position of my body, and how it is feeling right now – it has an immediate calming effect. I am beginning to realize that this moment is no less magical than any of those times in the past for which I am longing. And, it is in being present that I am able to enjoy myself. I notice that I have the most fun when I am completely present, and not giving in to the “hamster wheel” that my mind can spin ad nauseum. It certainly takes practice, but it seems that being in the present moment is giving myself permission to be happy. Gratitude. As an extension of the previous point, I find that being present is the only place from which to notice all the wonderful people, situations and things in my life, that I could be grateful for. I think that gratitude is a powerful agent of healing on many levels and is important to make into a daily practice. Love. Lastly, I notice that when a crisis is going on, like serious illness, that I appreciate people more. I become less self-conscious about telling my friends and family that I love them. When something makes me stop long enough to remember that we all have a finite amount of time here together, it becomes more important to let others know they are loved and appreciated. Why wait until something major is happening? So, once again, I thank my friend for being a great teacher. Life is a canvas of many colors, textures, shadows, lights, connections, and puzzle pieces, and she always seems to help me gain a new perspective on it. She is an amazing person; I am very grateful for her, I love her deeply, and I wish for her a speedy recovery and profound healing. May your 2013 be full of friends, fun, experiences that “fill your cup,”  good health, happiness, gratitude and love. Dawn Potter, AP, Dipl.OM #health #friendship #priorities #perspective #cancer #love #gratitude #bodymindconnection #beingpresent

Recipe (vegan, gluten-free, sugar-free) Sometimes you just have to have some Chocolate! This green smoothie is a great way to quell your chocolate cravings and have your body thank you. Chocolate Decadence: 3 large handfuls spinach, romaine or leaf lettuce 1 apple, core removed 1 cup almond milk 2 Tbsp cacao powder (raw, if you can get it), or carob powder (if you prefer). 2 Tbsp raw hemp seeds or raw cashews, or 1/2 avocado 2 to 4 dried dates (pits removed; soaked in water for 30-60 mins to soften). Put all ingredients into blender and blend until smooth.  Enjoy! Optional Additions to Chocolate Decadence: 1.  Add 2 Tbsp natural almond or peanut butter for a “reese’s cup” version. 2.  Add 2 to 4 drops peppermint extract for a “peppermint patty” version. 3.  Add 1/2 cup cherries for a “chocolate covered cherries” version. 4.  Add 1 banana for a “chocolate covered banana” version. Dawn Potter, AP, Dipl.OM #greens #greensmoothie #phytonutrients #wholefood #plantbased #nutrition

Recipe (vegan, gluten-free, sugar-free). If you’ve been enjoying apple season like I have, try this green smoothie that is a new twist on an old favorite…. Ain’t Your Grandma’s Apple Pie: 2 apples, cores removed 2 handfuls kale, spinach or other greens 1/4 cup raisins 1/8 cup almonds (about 6 to 8 almonds) 1 tsp hemp seeds or chia seeds 1 tsp cinnamon 1 tsp apple pie spice or sprinkle of cloves 1 cup water Put all ingredients into a good blender and blend until smooth.  Add more water if it is too thick. In Oriental Medicine, apples are said to benefit the stomach, spleen and lung.  They stimulate the appetite, relieve diarrhea, clear heat, and moistens the lung. They are also medicinal for the liver and gall bladder, to help thin bile that is too sludgy, and to help soften cholesterol-based gall stones. Apples contain calcium, potassium, iron, sodium, phosphorus, Vitamins A, C, and B1 and B2, niacin, fiber and flavones. Enjoy! Dawn Potter, AP, Dipl.OM #greens #detoxify #fruits #fiber #greensmoothie #phytonutrients #complimentarymedicine #wholefood #plantbased #nutrition #orientalmedicine

Recipe (vegan, no refined sugar, low fat, can be made gluten-free). When you just need a cookie, these are the favorite around our house.  We don’t make them often, because we avoid sugar, flour and oil. But I adapted this recipe to reduce the amount of oil needed, and to replace the white sugar.  This is taken from several cookie recipes in the book, “Vegan Cookies Invade Your Cookie Jar” by Isa Chandra Moskowitz & Terry Hope Romero. Everything Cookies (adapted by Dawn): 1 very ripe banana, medium 1/6 cup coconut oil 1/6 cup applesauce, unsweetened 1/6 cup dark agave nectar (raw) 1/6 cup brown rice syrup 2 Tbsp xylitol natural sweetener powder (or Whole Earth sweetener) 3/4 cup all-purpose flour, or gluten-free all-purpose flour 1/2 tsp baking soda 1/4 tsp salt 1/4 tsp ground cinnamon 2 cups rolled oats (gluten-free oats if you prefer) 1/2 cup chopped walnuts 1/2 cup dried cranberries 1/2 cup vegan chocolate chips 1.  Preheat oven to 350 F.  Lightly grease two baking sheets. 2.  In a mixing bowl, mash the banana well.  You can use a fork or your hands.  Add the oil, applesauce, agave, brown rice syrup, and xylitol and mix with a strong fork.  Add the flour, baking soda, salt and cinnamon and mix until the dry ingredients are just moistened.  Add the oatmeal, walnuts, cranberries and chocolate chips and mix well.  It is actually good to use your hands for mixing when using oats, to make sure the oats get nice and moist. If the dough is very slippery, add a few extra tablespoons of flour – it really depends on how big your banana was. 3.  Scoop the dough into scant 1/4 cup portions (a floured 1/4 cup measuring cup works well for this), and place on cookie sheet about 2 inches apart.  If they want to fall apart, just press them together with your hands. 4.  Bake for 10 to 12 minutes until lightly browned.  Let them cool on the cookie sheet for 2 minutes before transferring to wire rack. (for an even lower-fat, lower-sugar cookie, skip the chocolate chips). Enjoy! Dawn Potter, AP, Dipl.OM #breakfastcookie #healthydessert #nutrition #plantbased

Recipe (vegan, sugar-free & gluten-free). I have made this salad several times, doubling the recipe, and taken it to parties. Amazingly, even though most people would say they don’t like kale, (especially raw kale), this salad is completely devoured within an hour of setting it out.  And many people demand to know the recipe.  So, here it is… SALAD: 1 bunch kale, ribs removed, thinly sliced 2 small carrots, peeled and shredded 1 red, yellow or orange bell pepper, diced 1/4 cup toasted pumpkin seeds 2 Tbsp sesame seeds DRESSING: 3 cloves garlic, minced 1 tsp grated fresh ginger 1.5 Tbsp sesame or canola oil 2 Tbsp water 2 Tbsp Bragg’s Aminos (you can use Tamari or Soy Sauce instead, if you prefer). 1.75 Tbsp apple cider vinegar (or brown rice vinegar) 1. Combine kale, carrots, and bell pepper in large bowl. 2. Prepare the dressing.  In  a small bowl, combine all the dressing ingredients and mix well. 3. Pour the dressing over the kale mixture and marinate for at least 1 hour.  The longer the salad marinates, the stronger the dressing flavors will be, and the softer the kale leaves will become. 4.  Toss with pumpkin seeds and sesame seeds before serving. (Note:  if you really want the kale leaves to be soft, you can get your hands into the mix, and massage each leaf with the dressing, being sure each surface is well coated, before leaving it to marinate). Enjoy! Dawn Potter, AP, Dipl.OM #salad #vegetables #vitamins #greens #kale #detoxify #fiber #phytonutrients #leaf #wholefood #plantbased #nutrition

As I see more patients I notice an interesting set of perceptions & attitudes around acupuncture. Even after reading basic information on acupuncture, for most people there still isn’t a clear understanding of what acupuncture is, what it isn’t and how it works. So, many come to acupuncture with some erroneous ideas. Unfortunately, these ideas often hinder their ability to take full advantage of what acupuncture and Oriental medicine has to offer. My intention in this article is to help people adopt an attitude toward this medicine that serves them best. The “Fix Me” Perception: The first common attitude is the “fix me” attitude, where a patient presents with an ailment they would like fixed. As though they were a 1982 Honda Accord, and I was their mechanic.  This attitude assumes that once the problem is “fixed,” acupuncture is no longer beneficial. This attitude is to be expected; after all, in this culture, this is how we were taught that bodies and medicine work. In some instances, such as acute injury, this approach is appropriate. You sprained your ankle and want me to help alleviate the pain and speed the healing time…sure, no problem. You are not a machine: The problem with the “fix me” attitude is in regard to long-term illness or pain. First of all, the paradigm under which Oriental medicine operates fundamentally says that you are not a 1982 Honda Accord; you are not a machine at all. You are a living complex of dynamic interrelated systems, energies, nutrients, functions, thoughts, ideas, attitudes, feelings, fears, experiences, desires and behaviors that ALL have an impact on EVERY part of you. Your body, mind and spirit are inseparable; you cannot affect one without affecting the others. So, what you do in your life, how you feed and care for yourself, who you surround yourself with, and the beliefs that you hold about yourself, your body, your illness and the world around you all have as much of an impact on your long-term health as I can have with my acupuncture needles, massage and herbs. No, I cannot “fix” you; but you can heal, if given the right circumstances.  This is where I come in…I can facilitate a shift into a state that is more balanced and conducive to health and healing. The body wants to heal, but it is blocked from doing so, for any number of myriad reasons. Acupuncture and Oriental medicine helps remove those blockages to your own natural ability to heal. You are responsible for your health, too! The second problem with the “fix me” attitude is that it takes away your responsibility to take good care of yourself. For example, I cannot help heal your irritable bowel syndrome or Crohn’s disease if you continue to eat foods that are inappropriate for your condition. The quality of your nutrition is just as much a part of your healing as my acupuncture and herbs. I can guide you to the healthiest foods and practices for your specific condition, but the responsibility for your daily nutrition rests solely on your shoulders. The last problem with the “fix me” approach is that the ailments that people come to me with are usually symptoms of a larger pattern of disharmony. Often, symptoms will clear up quicker than their underlying cause will. Just because your chronic headaches are gone doesn’t mean that the reason you had the headaches to begin with is completely healed. In the words of Dr. Richard Tan, “It can be easy to chop down the tree, but digging up the roots and clearing the debris requires much more time and work.” If you stop acupuncture care before the underlying causes of the issues are addressed, the headaches could return, or some other symptom take its place. This is why I always recommend tapering down your treatment frequency until you get to a maintenance level. Maintenance level, for most people, is once every 4 to 6 weeks. The “Magic Needle” (aka “magic bullet”) Perception: The second perception I observe is the “magic needle” attitude. Again, because there isn’t a clear understanding of acupuncture, all that is known is some story heard about a distant acquaintance who was cured from years of debilitating back pain after one acupuncture treatment. People also hear the media, several popular celebrities and high profile MD’s touting the benefits of acupuncture. When you add in its foreign nature and seemingly mystical ideas about body energies, people have a tendency to place a subconscious aire of “magic” around acupuncture. And, in the human mind, once acupuncture is associated with “magic” it becomes associated with “miracles” and having to “believe in” acupuncture, and from there, for some people, it is only a short leap to “acupuncture is a religious practice.” There are people who refuse to even consider getting acupuncture because of these “magical” associations that were never meant to be there.  And, many of those who do come for treatment have minds full of these notions. They are skeptical, but desperate. They are willing to try it, but have extremely unrealistic expectations, flip-flopping back and forth between “this will never work” and “I’m so excited for my miracle.” But what about those who do get instant results? On occasion, acupuncture does seem like magic: sometimes one acupuncture treatment will relieve 5 years of back pain permanently. On occasion a single visit to my office will result in a complete reversal of a year of knee pain. But, this is not the norm, and almost always these types of results are only achieved with patients who are extremely healthy otherwise, and have a very healthy lifestyle, where they have already eliminated any causative or aggravating factors, and just need one or two acupuncture treatments to “seal the deal.” Or on occasion, I will pinpoint a specific behavior, food, supplement or medication that is directly causing the symptom; the patient eliminates that cause, and “poof” like magic, the symptom disappears. Acupuncture is not Magic: But, let’s put this to rest right now: Acupuncture & Oriental medicine are not magic, miracles or religious practices. Energy is scientific. Quantum physics tell us that everything is actually pure energy, even solid matter. Everything has an energy field; and all energy fields are influenced by other energies. Studies show that plants grow better when their owners talk to them. And micro-photography shows that patterns of water molecules rearrange themselves, depending on the energy that is around them: the energy of a baby laughing creates a different pattern than that of heavy metal music. Of course it does…you can feel that difference in your own body, can’t you? You are energy. (By the way, you are also 70% water.) In the same way, acupuncture points are actually shown, with scientific equipment, to have more electromagnetic conductivity (energy) than other points on the skin. It isn’t magic. It is science. It is just not a science that we are familiar with and taught as a culture. The fact that the ancient Chinese understood all of this illustrates how extraordinarily perceptive they really were. Acupuncture takes time to work: But, in general, people don’t know any of this, so they think acupuncture should work like magic. Many people get disappointed when they find out that acupuncture takes time to help correct the body’s energy imbalances and enhance the body’s own healing abilities. They get frustrated when the herbal medicine doesn’t mask and suppress their symptoms like pharmaceuticals do. And they don’t want to hear that they are likely going to have to change some things about their lifestyle. So, at that point, a number of people assume that since it doesn’t work like magic, acupuncture doesn’t work at all, and they stop treatment before they realize any benefits. They’ve missed out on what acupuncture and Oriental medicine can offer them. The “Lifestyle” Perception: The approach that allows people the most benefit from this medicine is what I call the “lifestyle” attitude. Lifestyle is the whole kit-and-kaboodle. What people feed themselves, what they drink, what they breathe, how they care for themselves, when they rest, how they handle stress, how they think about themselves and their bodies, how they move their bodies, what kind of people they surround themselves with; all of these factors play a role in the state of health and wellbeing. The ancient Chinese knew this: Oriental medicine actually has 8 branches, of which acupuncture and herbal medicine are only two. The other 6 are: 1. nutrition (your diet is the foundation of good health!) 2. massage & bodywork (traditionally this also included adjustments similar to chiropractic.) 3. exercise (something that you enjoy; healthy bodies crave movement.) 4. feng shui (this is how you arrange your environment; is your home and workplace a joyful and comfortable place for you? Is it uncluttered, non-toxic and contain things that make you smile?) 5. spirituality (finding your place in the universe; do you have a positive spirituality and/or purpose in your life that brings you peace?) 6. location (does the geographic location that you live in suit you well? Are you hot all the time, but live in Florida anyway? Does wind give you headaches, but you live in Chicago?) Most Doctors of Oriental Medicine don’t provide services dealing with the last 3 branches listed, but, you can see how comprehensive Oriental medicine actually is, and how vast the concept of health can be. Oriental medicine is a Lifestyle medicine: Oriental medicine is meant to help guide you toward healthier choices for your life, and to help you back into balance and health when things go awry. And, once that condition is resolved, acupuncture is a great preventive therapy to stave off recurrence or other types of illnesses. In this way, Oriental medicine is meant to become part of your new, healthy lifestyle. If you aren’t actively experiencing symptoms, maintenance treatments of once every 4 to 6 weeks are invaluable to help you stay well. (And, they are a great way to relieve stress.) The people that get the most from this medicine are those that use it for everything, for their whole lives. They get maintenance treatments to stay well, and if they do start to catch a cold or flu, they call for some herbs and a treatment. Are you getting a bladder infection? Some arthritis pain in your ankle? Stressed for a big exam? Insomnia after a divorce? Does your child have a fever or cough? Call for a treatment and some herbs. We treat it all, and acupuncture can work amazingly fast and well when it catches the early stages of an illness or symptoms. Oriental medicine is an incredible gift that you have available to you that is very safe, very effective, views you wholistically and provides multitudes of benefits. I encourage you to take full advantage of it. Dawn Potter, AP, Dipl.OM #mentalshift #acupuncture #bodymindconnection #understandingacupunture #orientalmedicine

Recipe (vegan, gluten-free, sugar-free). Around the holidays I often get a craving for mint-chocolate treats. Rather than succumbing to a sugar-laden cookie or coffee drink, I have been experimenting with making my own satisfying, yet extremely healthy treat, full of antioxidants, beneficial fats, and fiber. Here is my newest creation.  Try it and see what you think! 3/4 cup unsweetened almond milk 3 Tbsp chia seeds 2 Tbsp raw, organic Cocoa powder 1/8 tsp peppermint extract 15 drops of liquid stevia tincture Combine all into a shaker cup, tumbler, or glass jar with lid, and shake well.  (Do not put in blender…you want the chia seeds to remain whole, since they will soak up the liquid becoming soft “pearls” like tapioca.) Place it in the refrigerator, and let it sit for an hour or more, shaking or stirring occassionally.  Enjoy! Nutrition facts: Calories: 270 Fat:  15.5 g Carbs:  22 g Fiber:  14.5 g Sugar:  1 g Protein: 8 g This recipe is endlessly adaptable.  If you don’t like mint, then skip the mint extract and add some dried cranberries, chopped walnuts or both. Or add a little fresh squeezed orange juice for a chocolate-orange treat.  (If you add juice, use less almond milk). If you don’t like chocolate, use a teaspoon of pumpkin pie spices or apple pie spices instead with raisins and chopped almonds. You could, theoretically, even make a lemon-lime pudding by squeezing some fresh juice as your main flavoring (again, if you use juice, use less almond milk). Get creative! Lastly, if you wish to add some plant-based protein, you can add 2 Tbsp of hemp seed protein or another plant-based powder, and 1/4 cup more almond milk. Happy Holidays! Dawn Potter, AP, Dipl.OM #rawpudding #fiber #easytodigest #antioxidants #veganpudding #chiaseedpudding #wholefood

Happy Thanksgiving! Thanksgiving is certainly one of my favorite holidays. In most of our day-to-day lives we are striving to do/be/have more. Thanksgiving asks us to stop and look from a different perspective, to reflect on what we have, what we’ve been given, what we’ve created and become, and most importantly, who we have in our lives, and to acknowledge those blessings. In our modern Western culture, most of our holidays revolve around giving things, but this one is about giving thanks. How refreshing! Gratitude is its own gift that we can give ourselves and our loved ones. It has always seemed to me that those who maintain grateful attitudes are happier and healthier. In fact, there is research that suggests this. Dr. Robert Emmons is a professor at U.C. Davis. In 2007 he published a book called Thanks!: How the new Science of Gratitude can make you Happier. In it, he summarizes several research studies demonstrating that those participants who kept a daily gratitude journal reported feeling better about their lives, more optimistic toward the future (which, by the way, contributes to stronger immune system), as well as fewer health problems. They also reported sleeping deeper and longer, and feeling more refreshed in the morning. Emmons says that grateful people tend to take better care of themselves by eating healthier and getting more exercise. Studies have also shown that regular “counting of one’s blessings”  is beneficial for those with neuro-muscular diseases (such as post-polio syndrome), and it has a protective effect from heart attacks.  It also is wonderfully helpful in the management of daily stress, which, in fact, is a cause or major contributor to many of our common health problems. Even when life is difficult, or tragedy strikes, there is something we can be grateful for, and in fact, this is probably the most important time to acknowledge these blessings. Use this Thanksgiving as a reminder to cultivate an ongoing attitude of gratitude, as part of your health and happiness regimen. Dawn Potter, AP, Dipl.OM #gratitude #happiness #healthbenefitsofgratitude #thanksgiving

As I teach my patients the benefits of a more whole-food, plant-based diet, many are at a loss for how to create plant-based meals. Below are some meal suggestions that may make this easier. For health, we need to increase vegetables, fruits, nuts, fiber and water, and to decrease processed foods, refined grains, gluten, sugars, animal products, dairy, hydrogenated oils (ie. trans fats), excess salt, artificial sweeteners and chemical additives/preservatives. So, be sure to read labels to avoid these unnecessary ingredients. See how many different colors of vegetables/fruits you can get into one meal. Eat a rainbow variety of whole foods daily, with at least one green veggie during at least 2 meals per day. And have fun creating new, tasty dishes! BREAKFAST OPTIONS: High-fiber, low-sugar cereal with milk alternative (like rice milk, almond milk, hemp seed milk or coconut milk) and fresh or dried fruit (like grapes, peaches, berries, raisins, prunes, figs) and/or nuts. Whole-grain cooked cereal (like slow-cooked [not instant] oatmeal, brown rice, oat bran, buckwheat or rice bran cereal) with fresh or dried fruit and/or nuts. With or without milk alternative. Congee. (see Easy to Digest Foods post). This is a thin porridge used in China as a breakfast. You can make it from 1 part any whole grain, cooked overnight in a crock pot with 5 parts water. You can add fruits, vegetables, herbs or spices to give it interest. 100% whole-grain (gluten-free is best) bread/toast with natural nut butter and/or low-sugar jam, unsweetened applesauce, fruit puree, or raw, local honey. (No artificial sweeteners). 100% whole-grain pancakes (again, gluten-free is best) with unsweetened applesauce topping, or raw local honey, and fresh fruit. Fruit smoothie from the blender. Example: 1 cup fresh or frozen berries, 2 large handfuls spinach, 1 cup water or coconut water, and 1 banana or 1/2 avocado (for creaminess!) You will only taste the fruit, but will also get the benefits of the greens! (There are hundreds of smoothie recipes online. The best choices are “green smoothies” which contain green veggies, but taste like fruit. If you’d like less carbs, replace the banana with 1/2 avocado or 2 Tbsp of hemp hearts for creaminess. You can also add a scoop of soy-free, plant-based protein powder such as Plant Fusion, Sunwarrior, Life Basics, or hemp protein powder. Green Puddings – similar to green smoothies, but use less liquid, and pour it over fresh fruits and nuts. Leftovers from dinner. LUNCH  & DINNER OPTIONS: Salad with lots of fresh vegetables, and perhaps fresh or dried fruits, seeds or nuts. Choose a non-dairy based salad dressing like a vinaigrette, a ginger dressing, a tahini-based dressing, hummus, salsa, guacamole or just squeeze of lemon. 100% whole-grain bread, pita, flatbread or tortilla, gluten-free wrap, or organic soft corn tortilla (to avoid GMO corn) with any combo of vegetables, beans, guacamole, hummus, salsa, or veggie burger patty. Make pizza from 100% whole-grain bread, pita, or flatbread, (preferably gluten-free) with marinara sauce and chopped vegetables, dried Italian herb seasoning and optional cheese alternative (soy, rice or almond). Soup with a vegetable broth, tomato base, or bean base, such as minestrone, vegetable, black bean soup, vegetable barley, lentil soup, squash soup, vegetarian chili, etc. Baked potato, sweet potato, yam or baked winter squash with non-dairy toppings (like guacamole and/or salsa, or cinnamon on the sweet potato or squash.)  Believe it or not, just putting a bit of coconut oil and pink sea salt is amazing on potatoes and sweet potatoes. Steamed or sauteed vegetables with garlic and spices, by themselves, or served over fresh greens, brown rice, millet, or quinoa, or wrapped inside of a whole grain tortilla, pita or soft corn tortilla. Brown rice, millet, or quinoa with any combo of beans or vegetables, and any variety of non-dairy sauce such as salsa, tomato marinara sauce, curry sauce or Oriental style tamari, teriaki sauce, or Bragg’s Aminos. Pasta made from whole grain, corn, quinoa or brown rice with marinara sauce, steamed or roasted vegetables, or chopped fresh vegetables. Wilted spinach is an nice addition to warm pasta dishes as well. SNACK OPTIONS: Fresh whole fruit  – apples, bananas, oranges, grapes, berries, plums, prunes, figs, etc.  Dip fresh cut fruit in peanut or almond butter. Nuts: like walnuts, almonds, cashews, pistachios, peanuts, etc.  (Avoid those with excess salt or flavorings.) Fresh cut cucumbers, celery, bell peppers or carrots dipped in hummus, guacamole, natural peanut butter or almond butter.  Apples with peanut/almond butter and cinnamon. Natural tortilla chips (baked are healthiest), with salsa, hummus, beans or guacamole. 100% whole grain bread/toast (gluten-free is best) or brown rice cake with natural nut butter and low-sugar jam or unsweetened applesauce, fruit puree, or raw, local honey (no artificial sweeteners). Baked potato or sweet potato, or baked winter squash with non-dairy toppings (like guacamole and/or salsa, or cinnamon & honey on the sweet potato or squash.) Smoothie or pudding from the blender (See Breakfast options). Chia Seed pudding. (See great recipe here). BEVERAGE OPTIONS: Purified water (drink 2 to 3 quarts daily, depending on your size and activity level). Non-Caffeinated Herbal Tea or Red Tea (this counts as part of your purified water intake). Green or White Tea (home brewed, not pre-made). Black Tea (home brewed, unsweetened, or sweeten it yourself with stevia, xylitol or honey. Limit to 2 cups daily). Organic coffee (limit to 8 oz daily). Organic decaf coffee (limit to 12 oz daily).  (Use almond milk or coconut milk creamers). Fresh squeezed fruit and/or veggie juices (no sugar added). Dilute juices with water to 50%-25% strength, to reduce the blood sugar spike reaction. (It is better to eat the whole fruit or veggie!) If you drink alcohol, limit to 2 or 3 drinks per week. (The best choice for most people is red wine.) FOR WEIGHT LOSS: (in addition to the suggestions above…) Eat more fibrous vegetables, greens, whole beans and fruits than grains, starchy vegetables, or potatoes. Avoid all processed foods, such as breads, crackers, tortillas, nut butters, jams, cold cereals, veggie burgers, cheese alternatives and milk alternatives, etc. Aim to eat foods only in their whole, natural state. Avoid all sugars, sweeteners, alcohol and white flour products. Avoid fats and oils in cooking, sauces and dressings. Limit nuts to 1 oz. daily. Limit avocados to 1/4 daily. FOR MORE RESOURCES: One Green Planet has amazing plant-based, gluten-free recipes that will truly inspire you. The Engine 2 website offers some great ways to convert your favorite stand-by’s into healthy, tasty, plant-based versions. And Talia Fuhrman (daughter of Dr. Joel Fuhrman), has a great blog & book full of scrumptious looking vegan temptations, as does the Minimalist Baker. Happy Eating! Dawn Potter, AP, Dipl.OM #vegetables #greens #fruits #fiber #weightloss #greensmoothie #wholefoods #mealideas #phytonutrients #greenpudding #plantbased #nutrition #congee

Nutrition, Part 2 discussed Nutrition from a Traditional Chinese Medicine (TCM) viewpoint. The TCM recommended diet is: Whole foods with about 75-85% of the diet as vegetables, whole grains and beans/legumes; 10-15% fruit and nuts, and 5-10% animal-based foods. Animal-based foods in TCM: The TCM recommended diet includes small amounts of animal-based foods. They are not the central part of any meal; instead, they are an occasional accent in meals that are vegetable and whole-grain based. Why so little? Because animal-based foods are rich and heavy, and according to TCM, this makes them likely to promote pathogenic Dampness-formation in the body, contributing to a myriad of diseases. (See Part 2 for explanation of Dampness). But, animal-based foods are not entirely excluded from the TCM diet, because in small amounts they help build more Qi and Blood in the body. The TCM diet is what I most often recommend to patients. However, for some people and health conditions, I prefer a 100% plant-based (vegan) diet, with no animal-based foods at all, at least for a time. This is because a vegan diet is very cleansing and detoxifying, and it quickly helps to drop high cholesterol levels, assist gallbladder problems, give a much needed break to the liver and kidneys, and help the body conserve pancreatic protein-digesting enzymes, which can greatly enhance the body’s ability to fight (break down) cancer cells. Other Considerations Regarding Animal foods: The Poor Qi Quality of Animal Foods: Up until about 60 years ago, all animal food products were inherently organic, free-range, hormone-free, antibiotic-free, and grass-fed. Because food animals ate their natural diet of grass, meat was rich in omega-3 fats (which help reduce inflammation). They were also leaner and, from a TCM view, their meat had better Qi, because they lived much healthier and happier lives than their modern-day counterparts. In stark contrast, the meat, dairy and eggs that are available today, as a result of being fed an unnatural diet of grain, sugar, soybeans and animal-byproducts are filled with omega-6 fats (which promote inflammation), have a higher percentage of saturated fat, and fewer beneficial elements. Many livestock, poultry and egg-laying hens do not have access to fresh air or sunlight.  They are also kept in such large numbers, small cages, and close quarters that they lack the ability to stretch their limbs, turn around, or perform natural behaviors. All of these conditions create physical and psychological abnormalities leading to disturbing aberrant behaviors toward themselves and each other. These animals are also unable to move away from their own or each other’s excrement, creating hygiene problems. To combat the spread of infection, ranchers use frequent doses of antibiotics on all of their animals, sick or not, which contributes to the development of antibiotic-resistant super-bacteria, and exposes people who consume meat and dairy to these antibiotics and super-bacteria. Because meat and dairy producers make more money by increasing production volume and speed, food animals are treated with various growth hormones. We ingest these with their meat or dairy, and they wreak havoc with our bodies, including our endocrine (hormonal) systems. These animals live very unnatural, unhealthy, and unhappy lives. In my opinion, the Qi coming from these foods cannot be healthy enough to benefit our own Qi, but instead places a burden on our health. What about Organic, Grass-Fed or Free-Range? While these are certainly better, there are some factors to consider. Hundreds of labels can be found in grocery aisles for “healthier” meat, eggs and dairy. It is difficult to know what they really mean. For example: Several companies have created their own agencies to certify their meat organic, setting and breaking their own standards as they see fit. Even if the label says “USDA Certified Organic,” (no antibiotics or growth hormones), it doesn’t necessarily mean grass-fed, free-range, or given the environment to perform natural behaviors. Likewise, if the package says “grass-fed”, it doesn’t necessarily mean organic, free-range, or even that the animal was fed only grass. Many cattle start out on grass pasture for their first 6 – 12 months before spending the rest of their lives on a feedlot; some companies label this “grass-fed.” With the exception of live poultry, the USDA has no regulations on the terms “free-range” or “cage-free,” so all egg, beef, pork, and lamb producers can use these labels freely.  The only requirement for “free-range” poultry is that it had access to outdoors for some unspecified amount of time (5 minutes qualifies) each day. As you can see, no label addresses everything, and every label is subject to misinformation or misinterpretation. So, when choosing animal foods, it really is best to find a local, organic farm/ranch that you can actually visit, to learn about their specific animal-rearing practices, so you know for sure what you are getting.  Quality is FAR more important than quantity. What about Seafood? Farm-raised sea foods are also raised in overcrowded conditions, routinely medicated with antibiotics, and fed unnatural diets that change the balance of beneficial nutrients. In fact, farm-raised salmon are so unhealthy that their flesh is grey, so dye is injected to make them appear pink.  Even wild-caught seafood is risky, since nearly all fish-supporting waters are now contaminated with mercury, dioxins, and hundreds of other toxins from industrial pollution. If you do choose to eat seafood, then wild-caught, smaller fish are the best choices.  Avoid the large species like tuna, swordfish, and shark, as their large size means they have had more time to collect more toxins in their tissues. Smaller fish like anchovies and sardines have lower concentrations of toxic elements. Animal-based foods promote disease: Research shows that eating animal-based foods contributes to many diseases common in Western culture, including heart disease and cancer. Here are just a few examples: In his book, The China Study, which involved a 20-year long look at 6500 people from 65 counties across China, T. Colin Campbell, PhD states, “Consuming animal-based protein increases blood cholesterol levels.  Saturated fat and dietary cholesterol also raise blood cholesterol, although these nutrients are not as effective at doing this as is animal protein.” Also, “In rural China, animal protein intake averages only 7.1 gr/day whereas Americans average a whopping 70 gr/day….Even these small amounts of animal-based food in rural China raised the risk for Western diseases.” Dr. Campbell also found, that casein, the most abundant protein in cow’s milk, is a strong promoter of cancer cells, in all stages of cancer development. Dr. Neal Barnard reports on a Japanese study that women who follow meat-based diets are eight times more likely to develop breast cancer than women on a plant-based diet. Harvard studies show that regular meat consumption triples colon cancer risk while a Cambridge University study links dairy products to an increased risk of ovarian cancer. Studies of the Seventh-day Adventists found that those who avoided meat altogether showed significant reductions in cancer risk as compared to those who ate modest amounts of meat. So, again, keeping your animal-food intake below 10% of your daily caloric intake will help reduce these risks. Animal-based foods are Unnecessary in Large amounts: “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including…vegan diets, are healthful, nutritionally adequate and….are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.” Dr. Benjamin Spock, in the latest edition of his world-famous book, Baby and Child Care, advocates a vegetarian diet for children, and no longer recommends dairy products after the age of 2. He says that children who grow up getting nutrition from plant foods rather than meats are less likely to develop weight problems, diabetes, high blood pressure and some forms of cancer. Good sources of amino acids (protein) are green and leafy vegetables (yes, really! Green plants provide protein to animals as muscular as bulls and horses). Protein is also abundant in beans, lentils, and nuts. If you are a bodybuilder or otherwise require more protein, great vegan protein-shake powders made from pea, rice and hemp proteins can be found online and in most health-food stores.  Some recommended brands are Life Basics, Plant Fusion, Vega, and Sunwarrior. Rich sources of calcium are found in green and leafy vegetables (such as kale, collard greens, swiss chard, turnip greens), beans, dried figs, tofu and broccoli. Rich sources of iron include dark green leafy vegetables, beans, lentils, tofu, spinach, swiss chard and beet greens. Omega-3 fatty acids can be obtained from flax seeds, chia seeds, walnuts, and extracts of algae (the type most used in infant formulas, since it can be cultivated in clean fermentation tanks). Other beneficial fats include avocados, coconuts and nuts/seeds. Lastly, I recommend taking a high quality multi-vitamin/mineral (whether you are vegan or not). Crop soils have been greatly depleted, so most all of our food is much less nutritious than it used to be. A high-quality, plant food-based multivitamin will help ensure that you are not missing anything, including B-12. Recommended brands include New Chapter and Garden of Life. Conclusion: The TCM recommended diet includes 5-10% of dietary caloric intake as animal products: Organic, grass-fed, raised in their natural environments, since these were the only type of animal that existed until about 50 years ago, and will provide the highest quality nutrition and Qi for your body. Quality of these products is far more important than quantity. Some patients can make greater health gains, faster, if they adopt a 100% plant-based/vegan diet, at least for a period of time, based on whole foods with lots of vegetables, fruits, whole grains, beans and nuts/seeds. Either way, most people need to add more plant-based meals into their diets, to use animal-foods as accents to meals, not the main course. If you would like further guidance on meal ideas, check out Plant-based Meal Ideas pages on this blog. Also, see the blog post Vegan vs Paleo: Finding the Middle Way. Dawn Potter, AP, Dipl.OM (excerpts published in Tampa Bay Wellness, June 2011) #vegetables #greens #vegetarian #animalbased #cancer #vegan #plantbased #nutrition #orientalmedicine

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