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Hello Everyone,
Happy Spring from all of us at the Family Practice Centre of Integrative Health and Healing. With spring coming (even though we are buried with snow) our Naturopathic Doctor, Tracy Malone has written about how our minds and bodies are affected by the seasons and what we can do to greet the spring in a healthful way. Our Nutritionist, Cynthia Love, has provided us with another wonderful recipe. For anyone new to our newsletter, earlier editions can be viewed on our website www.fpcihh.com. A couple of announcements: Cynthia Love will be running a “How to read food labels” workshop in April at our centre. This will help you get through the maze of ingredients on labels when grocery shopping and will enhance your ability to make healthier choices. For anyone new to our newsletter, earlier editions can be viewed on our website www.fpcihh.com.
We are nearing the beginning of spring and excitedly anticipating the emergence from the hibernation of winter. The spring equinox is on March 20th and night and day will be of nearly equal length. The word equinox derives from the Latin words aequus (equal) and nox (night).The centre of the Sun will spend a nearly equal amount of time above and below the horizon marking the onset of longer daylight hours. Traditionally this time of year is celebrated cross culturally by a variety of different ceremonies. A common theme in the spring rituals is a cleansing, minimalist approach to diet for the purpose of purification, and rejuvenation. Many of these traditions involve fasting and purification practices that are intended to foster growth, rebirth, and renewal. Fasting in a larger context, means to abstain from that which is toxic to mind, body, and soul. A way to understand this is that fasting is the elimination of physical, emotional, and mental toxins from our organism, rather than simply cutting down on or stopping food intake. Fasting for spiritual purposes usually involves some degree of removal of oneself from worldly responsibilities. It can mean complete silence and social isolation during the fast which can be a great revival to those of us who have been putting our energy outward. The spring also marks a seasonal end to eating stored foods and a return to eating fresh live food. According to traditional Chinese medicine, spring is the season to nourish the Qi (energy) and to stimulate the metabolism. A crucial element to Chinese medicine is the concept of vital energy, life force, or "qi" (pronounced "chee"). Qi is thought to work differently in each season of the year. In spring, qi mobilizes and begins to expand outward, demonstrating the process of new birth and growth that we see in the increasingly young and green natural world around us. The organ that is associated with spring is the liver; liver Qi is most active during the spring. It is important to regulate liver function, thereby encouraging movement and preventing stagnation of the liver Qi. According to Chinese Medicine, stagnation of Qi can result in symptoms such as slowing of the metabolism, and is often associated with depressive or anger related states (i.e. impatience, frustration, impulsiveness & explosive outbursts, & mood swings). Food gives us the building blocks to transform, regenerate, and rebuild our bodies. The properties that specific foods hold can influence the production and flow of Qi in our bodies. Qualities such as pungent, sweet, cool or slightly warm foods are indicated this time of year. In spring, folk cultures throughout the world turn to gathering wild plants and shoots, and eating them fresh in soups or salads, as a way of getting winter out of our systems and freshening our bodies for spring. In the Western world, herbs and greens that come to mind are sassafras, dandelion, peppermint and nettles. It is recommended to alter the diet for a period of several weeks in an effort to encourage the metabolism, and regenerate in preparation for the season of growth and renewal. During this ‘cleansing’ period one would naturally eat lighter fair with a focus on ‘live’ food, taking in plenty of fresh greens, water, and herbal teas. Avoid foods that obstruct and/or damage the liver Qi: saturated fats (lard, mammal meats, cream, cheese, and eggs), hydrogenated and poor-quality fats (shortening, margarine, refined and rancid oils), simple carbohydrates (sugar, concentrated sweeteners and flour), chemicals in food and water, all intoxicants (caffeine, and alcohol), and highly processed, refined foods. Try to eliminate them completely for a period of 2 weeks. The following are some examples of foods that can influence the flow of Qi in your Liver. Foods that relieve liver stagnation: Foods that calm liver excess: Foods that cool & detoxify the liver: Other traditional practices that can enhance a cleansing period include hydrotherapy. Hydrotherapy is a practice that involves the use of water to promote circulation and elimination, such as contrast showers. Contrast showers involves alternating between hot and cold water applications, the cycles should be about 3 minutes warm/hot water then 1 minute of cool/cold water. Try to do this cycle 2-3 times finishing your shower with a cool cycle. The benefits of contrast showers include improved circulation, improved delivery of oxygen to the tissues, and improved immune function. Another easy at home practice that can encourage movement of your elimination systems is dry skin brushing, Dry skin brushing increases blood circulation, and lymphatic flow it is recommended just prior to bathing or showering. Other practices include Epsom salt baths and saunas. Epsom salt is composed of magnesium and sulphates, and can be added to a bath. Benefits from magnesium include: easing stress, improving sleep and concentration, and reducing inflammation to relieve pain and muscle cramps. The high temperature of a sauna increases circulation and oxygen delivery to cells, and also increases elimination of fat soluble toxins through the skin via sweating. During a period of cleansing exercise & activity should be gentle and smooth styles, i.e. breathing, stretching, Qigong, yoga, light weights, walking, meditation, light cardio, - these simulate our bodies coming out of winter hibernation. With all cleansing caution should be observed with specific individuals. Pregnant women and children should not fast. Consult your health care provider before going on any cleanse or fast especially if you have diabetes, heart disease, ulcerative colitis, or epilepsy; if you are under 18 or underweight; or if you are on medication. Remember to reintroduce your regular diet gradually after a cleanse, and to seek professional advice if you have specific questions. Have fun with your cleansing period. It should be a time of rest and renewal. Take time to reflect on all the promise and potential that the new season brings as we emerge from our sedentary winter sleep. The growth around us this time of year is abundant, it is a time to connect with growth and renewal within ourselves as well. Enjoy the Spring, Tracy Malone, ND
I’ve used this recipe for a few cooking classes I’ve done and everyone loved it!! Cynthia Japanese Salad with Peanut Dressing This uncooked pasta sauce is fresh and vibrant tasting. Preparation time: 1/2 hour Ingredients:
Directions: In saucepan of boiling water, cook spaghettini according to package directions or just until firm to the bite. Drain and rinse under cold water; drain well and place in serving boil. In saucepan of boiling water, blanch broccoli and snow peas just until bright green. Drain and rinse under cold water; drain and add to noodles. Add red pepper, onion and carrots. Dressing: In food processor, combine peanuts, gingerroot, lemon juice, soya sauce, honey, vegetable and sesame oils, garlic and water; puree until smooth. Pour over vegetable mixture. In nonstick skillet, heat oil; sauté beef and garlic just until medium or desired doneness. Add to vegetable mixture and combine well. Refrigerate until chilled. We hope that you continue to enjoy our newsletter. Please feel free to forward our newsletter on to family and friends. They are welcome to subscribe and can request our newsletters at www.fpcihh.com. Steve Cagalj, Registered Massage Therapist |
SPRINGING INTO SPRING
March's Recipe