From Kirsten at Angelica and Peony:

This article is sixth in a special Summer Wellness Series I’m collaborating on with my colleague Erin Wood L.Ac. Next week: herbs, tonics and supplements for Late Summer. 

Late Summer is a season that might be unfamiliar to you. In traditional Chinese medicine we use the five element system of natural cosmology to understand the rhythms of our bodies and the earth. Even if we didn’t grow up thinking of Late Summer as a specific season, we probably know what it means – harvest, end of summer, the transition between the unbounded expansion of Summer and the contraction and endings of Fall.

Read about Late Summer and its element, Earth, in Erin’s article from last week.

Seasonal foods are one of the best ways to be in harmony with the natural world, and help us surf the energies of climate, day length, temperature and so on that might impact our health.

Since my practice and patients are in the Bay Area, I’ll talk about specifics with regards to our climate – Late Summer is a clearly delineated season for us here! However the Earth element affects all of us, wherever we live.

By eating to support our Earth element in late summer, we can ease ourselves into fall and protect ourselves from the coming cold and flu season. In Traditional Chinese Medicine we’re taught ‘phlegm is created in the Spleen (Earth) and stored in the Lung (Metal). Supporting our Spleen by eating easy to digest, anti-inflammatory and immune boosting foods is a great way to buffer our Lungs from fall allergies and cold and flu.

The Flavor of the Season: Sweet.

Sweetness is the flavor associated with Late Summer, and is a dominant flavor in much of the produce now in season. Sweetness softens and relaxes us, and naturally sweet foods are deeply nourishing to our systems and our spirits. Too much sugar with our sweetness can overload the system, and leave us craving more sweet without feeling satisfied. Sweetness helps us the transition from the long days of summer into fall.

The Color of the Season: Gold.

Yellow, gold and orange are the colors associated with the Earth element, and are found in many of the foods in farmers’ markets right now: squash, plums, peaches, pears, sweet potatoes, corn. In biomedicine terms, orange produce is rich is carotenoids (like beta-carotene) and B vitamins that are especially beneficial for the immune system, skin and eye health.

The Cuisine of the Season: Light and Warm

The Spleen is said to like warmth and hate dampness. Dumping cold, wet foods like ice cream, cold drinks and raw veggies is a good way to dampen our digestive hearth and find ourselves with kickback like bloating, belching, distention and gas, upset stomach and diarrhea. Well-cooked, high nutrient foods are like dry, fragrant wood that burns easily and doesn’t leave stinky ash.

In short, as the days shorten and table is covered with the sweet, golden fruits of the harvest, we shift our diet to eat what’s in season, simmered soup of butternut squash, roasted peaches, corn and bean salad. Here’s a few of my fave recipes for this season in-between.

Pumpkin Pancakes

This recipe from Practical Paleo is ready in a flash and the cakes are both super satisfying (pumpkin and egg) without being too heavy for warm late summer days. I like to eat them with freshly sliced peaches or a quick simmered compote. If you’ve been eating something cold for breakfast like cereal, yogurt or smoothies, give these pancakes a try.

Roast butternut squash and red onion with tahini and za’atar

This sheet pan roast vegetable dish from Yotam Ottolenghi stands up as a centerpiece, side or salad. Beta-carotene is fat soluble and significantly more available to the body when eaten with fat, like the tahini and pinenuts in this recipe. Try it with a roast chicken for a Sunday dinner knockout.

Peach Crumble with Almond Flour Topping

Fresh peaches become incredibly sweet when baked or grilled. This simple recipe uses a spoonful of maple syrup and buttery almond topping to fancy up roast peaches into something truly fantastic.

Golden Milk

Golden milk is a traditional healing beverage from South Asia and Ayurvedic medicine. Its golden color and sweet flavor put it squarely in the Earth element, but its sweetness and richness are tempered by the addition of spicy black pepper and cardamom.

Enjoy! xo

 

Late Summer is the season of the earth element.  Now is the time when the heat of summer transitions into the cool consolidation of the autumn.  It is a good idea to boost our immune systems before the fall completely sets in. Earth is associated with the color yellow, which makes me think of our golden hills in California during this time.  The fire of the summer generates ash, that is of the earth. We are seeing this perhaps too literally right now with the wildfires turning our hills and homes to ash.

The earth element is the center, just as our digestion is central to our health.  Earth presides over the spleen and stomach organs, which help us to transform and transport our food and nutrients.  The spleen and the stomach are the origin of our energy and blood. Having a condition like celiac disease can lead to absorption issues and anemia.  The spleen opens into the mouth, so chew carefully, all year round. Eat cooked food if you have any issues digesting raw food. Steamed veggies or soups are already partially broken down, making it easier to absorb nutrients.  Also, avoid too much sweet, dairy, or rich sauces. The spleen organs dislikes dampness, and dampness can be oily, greasy foods like an alfredo sauce or even ice cream. By supporting the spleen, we support the heart, which houses our spirit.  This connection reminds us of how 95% of our serotonin, which affects our mood, is found in our bowels. Check out this article for more: GutSecondBrain.

Disharmonies of the earth element and this season include digestive issues and fluid movement problems such as poor appetite, loose stools, gas, bloating, and swollen legs.  The spleen controls the muscles, so if you feel tired while you are digesting after meals, you might need a spleen boost. Bleeding issues, like early periods or hemorrhoids, can be due to spleen weakness since the spleen keeps the blood in the vessels.  The spleen raises the energy up in our bodies, so be watchful for any prolapse of organs or sunken spirits. We will discuss recipes and herbs that support your earth element in the coming posts, so stay tuned.

The Earth element is the peacemaker.  Earth is about home, community, comfort, family and bringing folks together.  People who identify as being close to the earth element can be very practical, nurturing, and rooted.  Loyalty and responsibility are additional characteristics, which can have a flip-side of people-pleasing, being overprotective, and selfish.  People-pleasing or any codependent tendencies have a manipulative side to them if one is trying to get others to need them. When we help others and are of service, what is our motivation?  Is there ego involved? Is there a savior complex playing a role? We need to check our intentions when it comes to needing to be needed, looking for something in return, keeping tabs, and eventually building resentments, which doesn’t build bridges.

The Earth element tends toward worry, overthinking, ruminations and obsessive thoughts.  That is like when a song is stuck in your head or you are replaying a situation over and over again, even though nothing can truly be done about it now.  

During this  late summertime, we might be asking “What is my role?”  It is about belonging. A podcast that blew my mind is called On Being by Krista Tippett.  One episode about belonging features the brilliant Brené Brown:

https://onbeing.org/programs/brene-brown-strong-back-soft-front-wild-heart-feb2018/

Brené brings up the paradox that exists in speaking our truth and conforming to what you think the group might be wanting or expecting.  We are wired for connection, although we sometimes might increase our loneliness by trying too hard to fit in or conform. What a bind that can be.  We sometimes risk being alone in being true to ourselves, which can also bring a sense of peace and well-being. It reminds me of the difference between risky behavior, which might mean over-riding our own needs to not rock to boat and taking a true risk of being vulnerable and expressing our needs.  It is all a delicate balance.

In another interview, John A. Powell, Professor of Law at UC Berkeley, discusses belonging in such a heartfelt and revolutionary way.  He begins by saying: “Being human is about being in the right kind of relationships. I think being human is a process. It’s not something that we just are born with. We actually learn to celebrate our connection, learn to celebrate our love. If you suffer, it does not imply love. But if you love, it does imply suffering. To suffer with, though, compassion, not to suffer against. And if we can hold that space big enough, we also have joy and fun even as we suffer. And suffering will no longer divide us. And to me, that’s sort of the human journey.”  Hear more in the full interview:

https://onbeing.org/programs/john-a-powell-opening-to-the-question-of-belonging-may2018/

Please share any thoughts, feedback, resources, inspirations during this golden, almost harvest time of year.  What is your role in fostering a more vibrant and authentic you and in turn, a more grounded and centered community?  

~Erin

Summer is the most sunny, energetic, and yang time of the year.  And as we mentioned in previous posts, the season of summer is associated with the fire element, which is linked to the bitter flavor.  That cooling and detoxifying bitter taste clears the heat in the summertime. Kirsten talked about foods and beverages that you can consume in the summer to balance that rising fire, like an escarole salad or cacao nibs sprinkled on diced peaches.  Below are some bitter herbs that you can also use both medicinally and in your kitchen. And since heat can cause irritation, agitation and insomnia, we can also take calming herbs like valerian root or passion flower and minerals like calcium and magnesium that will help settle and anchor the spirit.  

The bitter taste is pharmacologically active and stimulates digestion and our taste receptors.  We even have bitter taste receptors in our sinuses and nasal passages that can protect us from bacteria and viruses!

Bitter subdues the rebellious Qi that is moving in the wrong direction, like nausea or belching.  The bitter taste can also be strong and cold, which can injure the spleen system that helps our digestion absorb nutrients properly.  Once again, it is finding the balance of regulating the energy without overdoing it. Always remember to chew well! This helps the spleen system begin the breakdown and absorption of all the nourishment we need for each of our cells.  Also, don’t take in too much liquid during your meal, especially cool liquid or ice water, which can slow down digestion and dilute digestive enzymes. If you are going to have an iced beverage, melt it in your mouth, almost like chewing your drink, before swallowing it.

Bitter counteracts heat.  Heat can invade from the exterior, causing both chills and fever as your body tries to defend you.  Exterior heat can also come with headaches. Wind tends to bring heat in through the sinuses or back of the neck.  Heat can be internal, only causing fever, since the heat has already reached past the skin level. Once it is internal, you might see symptoms like dark urine, dry mouth, and either constipation or diarrhea.  Below are quite a few common bitter, heat-clearing herbs used in Chinese Medicine. If you have specific symptoms that aren’t resolving or you have any questions, please ask your acupuncturist for a custom formula.  Western herbs are often used alone, Chinese Herbs are mainly used in formulas that can be tailored to you. There are Chinese herbs that go to certain areas of the body, like the head or the skin. Heat can also combine with other factors, like dampness, wind, or toxins and there are specific herbs for each of those situations.  

Common Chinese Herbs that can be easily used in the summertime to cool down the system are mint, chrysanthemum flowers, various parts of the lotus plant, mung beans, and watermelon fruit.  Barley tea is easy to find at Asian markets and makes a tasty sun tea. Note: If you are gluten sensitive or intolerant, skip the barley tea.

Getting back to the lotus plant, the leaves can be used fresh with honeysuckle flowers to ease nausea, vomiting, and diarrhea, as well as nosebleeds caused by the reckless movement of heat in the summer.  A beautiful aspect of Chinese Medicine is how like treats like, as in how the very center of the lotus seed, the heart of the lotus seed, treats the heart in humans, specifically clearing heart heat that may be causing confusion, delirium, insomnia, and irritability.

Little green mung beans are called Lu Dou in pinyin and these help decrease thirst, irritability, and fever.  You can grind the dried beans into a powder and make a tea from that powder for skin sores. You could also take that ground powder and blend it with Da Huang, mint, and honey for eruptions on the skin.  Da Huang means “big yellow” in pinyin and it is rhubarb root. Da Huang can also help with constipation and hemorrhoids. There are some great formulas that contain Da Huang that help clear out the bowels when heat invades.  

Dandelion leaves can not only be cooked up with olive oil and lemon juice or added to cabbage in the process of making your own sauerkraut, but you could also steam your face with it if your have red eyes.  The leaves, dried or fresh, can also be used internally for breast health. A compress can be made from the leaves and placed directly on the breast. Dandelion is related to chicory and both roots can also be roasted and used as a coffee substitute.  Dandelion root has numerous digestive and liver function benefits.

Zhi Zi is gardenia fruit and looks like tiny, dried heart chambers.  It is especially good at clearing heat out through the urine, like when there is a bladder infection.  Zhi Zi also helps with insomnia and fever.

Long Dan Cao is Chinese gentian root and clears heat when it has blended with dampness, as with strong smelling vaginal discharge or swelling in the genital area. It can also be used for headache that comes with red eyes.

In addition to Da Huang, the “big yellow” rhubarb root, we also use the 3 Huangs or 3 yellows quite a lot.  All 3 contain berberine, an alkaloid which is a potent antibiotic, astringent and anti-fungal. Huang Qin is scutellaria or skullcap root and helps with dysentery, diarrhea, and nosebleeds.  Huang Lian is the Huang that goes to the Heart the most. It is the coptis rhizome and also helps dysentery and diarrhea, but also irritability due to fever, disorientation, and delirium. Huang Lian can be combined with licorice and mung beans for the overheated nausea and vomiting symptoms of summerheat.  Huang Bai is phellodendron bark and similar to Long Dan Cao, Chinese gentian root, it can treat vaginal discharge, as well as red swollen knees and jaundice.

The herbs above can be really bitter and not too tasty to our palates.  A more delicious way to enjoy the bitter flavor is to buy some swedish bitters or other digestive bitters at a local culinary or herb shop, like the Oaktown Spice Shop.  Then mix a dropperful or splash of bitters into some coffee, bubbly water, and a bit of ice. Such a nice refreshing afternoon pick-me-up!

I also love making Hibiscus Tea or Jamaica Agua Fresca in the summer.  You can buy either tea bags with Hibiscus or the dried Jamaica flowers at a Mexican market.  With the tea bags, you could simply make a sun tea by adding a few bags in a glass pitcher and let in steep in the sun.  If you buy the flowers, throw in a few handfuls of dried Jamaica flowers in a big pot of filtered water, bring the water to boil on the stove, then turn it down to low for about 10 mins to simmer along with cinnamon sticks, cloves, and orange peel for a bit more flavor.  Although cinnamon is slightly warming, it can be comforting in the way it improves heart circulation and is also good for diabetes. Clove and orange peel improve digestion. After 10 minutes have passed, take it off the heat and you will have a very strong tea that you might want to dilute with cold water and a touch of honey.  I usually skip ice since it impedes digestion. I tend to drink it at room temperature.  Prepare it how you like and enjoy!

 

I want to finish by sharing a list of bitter herbs and foods we can all use to lower our risk of Type-2 diabetes and balance our blood sugar.  Due to the poor Standard American Diet (SAD) and overuse of the sweet flavor, we might be or know someone affected by blood sugar imbalances.  Diabetes is called a wasting and thirsting condition in Chinese Medicine and can be characterized by the symptoms of thirst, hunger, and excessive urination caused by a lack of yin, where “internal heat consumes fluids, thus bringing on wasting and thirsting.”  Try incorporating these to help:

• Milk Thistle, a great liver detoxifier
• Barberry Root Bark, used for so many GI disorders, it also contains berberine like the 3 Huangs
• Bitter Melon, I have had it deliciously prepared with tuna and mayo
• Chicory, a roasted root in New Orleans style coffee
• 3 Huangs as mentioned above
• Small amounts of dark chocolate can lower your liver enzymes in a good way
• Some coffee, black tea, or red wine
• American Ginseng from Wisconsin is cooling and energy-boosting
• Fermented dairy, like kefir or plain yogurt
• Green leafy veggies, like endive, dandelion leaves, arugula, and kale
• Chose organic, non-GMO corn.  GMO corn can raise the blood sugar 10% more than non-GMO corn, preliminary studies have shown that GMO foods can impact the immune system and speed up aging

Also, check out these resources for more info 🙂

Eating on the Wild Side by Jo Robinson

Real Food All Year by Nishanga Bliss

Nishanga also has 2 blogs with lots of recipes and great seasonal info:

http://gastronicity.blogspot.com/

https://nishangabliss.com/

Amy Stewart has some great books: The Drunken Botanist

DIY Bitters Book

Series #2: Food + Drink 🌞🍉🍧⠀

From Kirsten at Angelica and Peony:
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This installment is pretty light and focused on the energy of summer around love, fun and late nights – and how we can stay balanced with some help from the kitchen. But to be honest, my heart and fire element are out of balance with sorrow, fear, anxiety and rage a lot of the time these days. The same medicine applies. ❤️⠀
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Read the whole article on my blog #linkinbio and the rest of the posts in the series at #tcmsummerwellness⠀
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🔥❤️😎Last week Erin talked about the energy of Summer – it’s the season of the Fire element and the Heart. We’re ‘fired up’ and open to connection, eating together with friends, family and lovers, and especially tuned to beauty and love in our mealtimes. ⠀
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🔥👅The flavor of the Fire element is bitter. Bitter has a 🌬️ cooling, ⬇️ descending quality, and a small amount can help us cool off and feel more grounded. It’s a flavor that’s often neglected in Western diets. ⠀
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Try adding some bitter greens like escarole or dandelion🌱🍃🥦 to your salad, sprinkling a few raw cacao nibs on a bowl of diced peaches,🍫🍑 or have some herbal bitters in water🍹 – especially if you’re feeling overwhelmed with the fiery energy of summer, too hot, too much, overdrawn on social energy or having trouble sleeping or ‘coming down’ after fun and exciting times.😜⠀

What is the Summer Energy All About?

The summer season can be divided into two time periods and elements in Chinese Medicine.  First comes full summer, the true heat of the season and is associated with the fire element.  Full summer transitions into late summer, which is connected with the earth element, which then leads into fall and the metal element.

Challenges we face in the summer are heatwaves, dehydration, sunburn, trouble sleeping, and agitation.  We might also experience digestive distress from eating at BBQs and too much ice cream or chilled beverages.  Cold and damp foods like ice cream can extinguish the helpful part of the digestive fire. Like anything, we are looking for balance here.  We don’t want too much fire and we don’t want too little. We need to cook the food without scorching it. We want some sunshine and Vitamin D, but we don’t want to get sunburned.  

Full summer’s fire element is connected with the organs of heart and the small intestine, the color red, the bitter taste, and the emotion of joy.  And as in all aspects of life, there can be too much of a good thing, and that too much joy can look like mania. It can also manifest in a milder way as agitation, anxiety, or insomnia.  We can also get a natural boost of energy and enthusiasm for new projects and adventures starting in the spring that can carry into the summer.

The heart is also responsible for pumping blood throughout our body and it also houses our “shen” or spirit.  When the fire element is balanced and in harmony, the heart is pumping strong, the spirit is calm and sleep is sound.  Imbalances in the fire element during the summer can cause symptoms such as chronic bladder infections, palpitations, circulation problems, sweating issues, and rashes.  If there is too much fire in one’s system, speech can be affected and you might see a red tongue tip.

The fire element is associated with the archetype of a magician or comedian, who is all about charisma, compassion, and communication.  This fire type personality is spontaneous, intuitive, and enthusiastic. Devotion, tenderness and empathy are also key characteristics. How are these qualities showing up for you this summer?  We also might be asking “how do I express myself?” We might be longing for merging and pleasure. Perhaps we are feeling the magnetism and inspiration of the season, or the agitation and mania, or feeling it all at once.  Amidst summer’s passion is where dreams can be realized and desires fulfilled. What dreams are on your horizon?

~Erin

 

 

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From my colleague, Kirsten @ angelica.peony:

Summer is here!😎🌞🍉⠀

There are 5️⃣ seasons discussed in traditional Chinese medicine, and here in Northern California we experience all of them – 🌱Spring, 🌞Summer, ☀️Late Summer, 🍁Fall and ❄️Winter. ⠀
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We love learning and teaching about the art of ⚖️ ‘harmony health’ – how we can enhance our wellness and sense of well-being by moving in harmony with earth cycles. What types of illness 🤧 are we prone to at certain times of year? How can we prepare in this season for the next? 🛀⠀
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Over the next few weeks, we’ll be sharing a mini-course ✏️📚in holistic practices for Summer and Late Summer. Subscribe to our blogs to get all the updates, and follow #tcmsummerwellness on Instagram 🌱🌾🍄🍒🥑⠀
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#tcmsummerwellness #holistichealing#traditionalchinesemedicine #summer#healing #naturalhealth #naturalhealing#herbalmedicine #foodmedicine#latesummer #northerncalifornia#sfbayarea #oakland #sanleandro#acupuncture #acupuncturists#traditionalmedicine #kitchenmedicine#holisticuniversity #diyhealing #selfcare#heatwave

​When opening a box of Dao Labs herbs the other day, I saw “Health is the greatest possession” and it just didn’t sit well with me.  I just wrote to the company to share my impression.  I think health and balance are important, of course something I help my clients work toward, AND being ill or unwell or imperfect or sick is part of being human.  I don’t want to support ableist, colonialist or capitalist language, even using the word possession is a bit intense for me…..any thoughts? Feel free to share them below.

PS:  Ableist language is any word or phrase that devalues people who have physical or mental disabilities. Its appearance often stems not from any intentional desire to offend, but from our innate sense of what it means to be normal.

To dive deeper, from a website I love: https://thebodyisnotanapology.com/magazine/everyday-ableism-and-how-we-can-avoid-it/

And for more info about accessibility, something I am coming up against right now as an acupuncturist looking for an accessible space to see my clients. It is surprising how many offices are not accessible or ADA compliant, which I would like to see change. I will let y’all know which spot I land on.

https://blog.themobilityresource.com/blog/post/how-to-make-your-event-accessible

Thanks y’all!  ~ Erin

 

 

As a practitioner, I have a consent form that gives me permission to treat, which includes to touch, my clients.  In any relationship, whether in a professional or personal setting, consent is vital.  Recently, a friend mentioned “enthusiastic consent”, a concept that has really stuck with me.  What would it be like to to live in a world where consent was enthusiastic, boundaries were respected, and no one was steam-rolled or disrespected?  What can we do to make this so?

https://www.yesmeansyes.com/consent 

Are you a white person looking to learn, grow, and change?  Beyond Separation’s 8-week course is an incredible starting point.  It is a heart-centered and experiential history lesson about the structures that perpetuate racism and oppression.  Now is the time and it is so worth delving into!!  I took the course last year and it changed my life, for the better.

Here are the details:

https://beyondseparation.net/

Programs for white-identified people who are committed to changing the story of separation.

We work with groups of white-identified people, using multiple learning modalities, including multimedia, mindfulness, and a variety of movement-based activities to create a supportive learning community. We unpack the old stories of whiteness that inform our society and our personal lives, and begin to imagine a new way of being human together. We believe real change requires more than changing our individual attitudes or reforming our laws and institutions (both of which are necessary). Creating a racially just society will also require changing the implicit beliefs, mental models, and cultural narratives that shape our attitudes as well as our institutions. Topics covered in this class include: how our personal histories intersect with larger currents of US history, from settler colonialism to gentrification, how to understand white supremacy, as a culture, as a system, and as a collective wound, how we can learn to bear witness to the pain and suffering racism enacts on people of color, and, finally, how racism impacts our own personal and collective well-being.

• Next 8-week class: Wednesdays: March 8 through April 26, 2018, 6:30 – 9:30pm.  Register here.

• Listen to Angela Sevin and Gregory Mengel discussing our programs on Envision Radio.