Autumn 2009 Newsletter
In this issue:
- Late Summer
- Autumn
- Prevention of Cold and Flu
- Food Therapy: Quinoa
- Food Therapy: Eating In – Spiced Chicken with Quinoa and Plum Salad
- New Addition to Skincare Range: Oil-Free Moisture Serum
Chinese Medicine acknowledges Late Summer as a fifth and separate season. In Melbourne it typically lasts around 4 weeks - with slightly higher humidity, stillness in the air, and the last of the warm weather. Late Summer is governed by the earth element and is associated with the Stomach and Spleen. The Stomach and Spleen in Chinese Medicine are involved in digestive function and mental acuity. Conditions associated with weak earth energy include poor concentration, fatigue, bloating and fluid retention. Many people with an earth disharmony are famous for "thinking too much"!
Things we can do to strengthen the digestion include: regular moderate exercise such as walking, tai chi, swimming or yoga; giving the brain some time off from thinking and reading by doing some non-intellectual hobbies and activities; eating a large breakfast each day and eat smaller meals at night; eating foods such as carrot, potato, sweet potato, pearl barley, adzuki beans; adding lots of aromatic spices and herbs to cooking like star anise, cardamom, coriander root, turmeric, cumin, caraway, marjoram and tarragon to help stimulate digestion. Our Earth energy is most adversely affected by an excessive amount of sweet foods in the diet - reducing sweets and high GI foods like fruit juices will help to improve your Earth energy.
After Late Summer, Autumn drifts in with its associated dryness in the air, leaves falling from the trees, cooler nights and mild sunny days. The Metal element (Lungs and Large Intestine) in Chinese Medicine govern the Autumn period with related respiratory problems as well as skin disorders and poor immunity. Conditions associated with weak metal energy include low immunity, skin disorders including eczema and psoriasis, allergies and asthma. The emotion associated with the metal element is "letting go" - grief and sadness. Many who suffer from a weak metal energy benefit from an autumn clean as well as the usual "spring clean".
Things to strengthen the immune system, skin and respiratory systems include: performing an autumn clean-up as well as a spring clean, eating foods with a pungent flavour such as mild curries, chillies, garlic, onion, basil, oregano. Pears are a great food to quell a dry cough. Apples, cauliflower, potato and other white foods all help to boost the metal energy. Too much laying down thwarts the lung energy, as does an excess of spicy foods - to too much chilli, garlic and onion can be a bad thing. Moderation is key.
With Autumn already upon us, the cold and flu season is not far off. Those who suffer asthma or frequent colds will benefit from a treatment or two over the coming weeks to help boost immunity in preparation for the cooler and dryer weather. There are also some herbal medicines that can be used in prevention or treatment of cold and flu, ask us which ones would be best suited to you.
Things you can do to increase your flu-fighting ability:
Start wearing your scarf now! It's imperative to keep your neck warm and protected from wind, cold and rain, as this is where "evil qi" enters the body according to Chinese Medicine.
Sleep with windows closed - with the hot weather gone, it's important to protect the body from cold drafts during the night. Keep windows shut, turn off fans, and keep your chest and back covered with a pyjama top or tshirt during the night to protect yourself from being invaded by "evil qi" during the night. Chinese Medicine believes that at night the defensive qi of the immune system flows much deeper within the body than during the day, leaving us more vulnerable to being invaded overnight.
Quinoa (pronounced Keen-wah) originated in South America and was held as sacred by the Incas who referred to it as "chisaya mama" or "mother of all grains". Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel.
The 'warming thermal nature' of Quinoa makes it strengthening and energising for the whole body, and being gluten free it is easy to digest.
Quinoa can be prepared as a cereal, or combined with other grains. Try also substituting for pasta or as a substitute for rice. It has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.
A grain similar to Quinoa is Amaranth, both are readily available in good health food stores and stores like macro. Both grains are high in protein and lysine and contain a good serve of calcium. Quinoa and Amaranth grow well in drought conditions making them ideal for those looking for an ethical option to rice – which typically requires large amounts of water to grow.
Spiced Chicken with Quinoa and Plum Salad
This aromatic salad contains a ton of protein, a good dose of calcium and plenty of vitamin C. Plums and tomatoes are cooling and help to calm conditions of the "Liver" (irritability, nervous tension, headache, high blood pressure).
Serves 4
- 1 ½ cups (375ml) Chicken Stock
- 1 tsp ground cinnamon
- 1 ½ cups quinoa (300g)
- 4 x 150g chicken breast fillets
- 1 tbs sumac*
- 2 tbs extra virgin olive oil
- ½ cup (75g) raisins
- 2 tomatoes, seeds removed, chopped
- 2 firm. ripe plums, sliced into wedges
- 2 tbs chopped flat-leaf parsley
Rinse the quinoa and add to 2 cups of boiling water. Bring water to the boil and simmer for 12-15 mins. Add the stock, cimmamon and salt, stir once and remove from the heat. Cover and stand while you cook the chicken.
Toss the chicken with the sumac, half the oil and salt and pepper to coat. Heat the remaining oil in a large non-stick frypan over medium-low heat. Cool the chicken for 3-4 minutes on each side until brown and cooked through. Set aside to rest, loosely covered with foil, while you finish the quinoa.
Fluff the quinoa with a fork then stir in raisins, tomato, plums and parsley. Divide among bowls, then served topped with the sliced chicken.
* A lemony spice, available from supermarkets and Middle Eastern foodstores.
New Addition to the Skincare Range - Oil Free Moisturiser
For those who suffer from oily skin, or prefer a lighter moisturiser for their skin, you'll love our new oil-free moisturiser. Consisiting of a simple blend of certified organic aloe vera, Chinese herbal ingredients and essential oils, this lightweight moisturiser is designed to nurture oily and acne prone skin without clogging the pores. The anti-inflammatory effects of aloe vera and the Chinese herbal ingredients also make it a good everday moisturiser for those with a sensitive skin type. Available in 100mL and 50mL sizes for purchase in the clinic or on our website www.discovertcm.com.au/shop.php
