Lindsey Thompson

Don't Forget to Take Your (Food) Medicine This Fall. Plus, a Special Discount for CITF Readers!

Hazelnut
Native hazelnut, going dormant for fall here at Dragon Flower Farm.

By Lindsey Thompson

In East Asian medicine, food is itself medicine. Food theory runs on two important principles. One, specific culinary ingredients will nourish the organs directly associated with the current season. Two, by nourishing the organs of the season, you are also strengthening and preparing your body for good health in the following season. This takes seasonal eating to a different level than simply eating what is available locally in that season. Spices, stock choices, and whether or not you cook your food are all part of the seasonal eating strategies in East Asian medicine food therapy.

As I write this post, we are well into autumn, the season of the lungs and the large intestines. Autumn is a time when we battle moisture from rains, dryness from cold air and wind, and temperature swings moving ever towards the colder direction.

This weather will start to dry out our skin, our nostrils, and maybe even our lungs. If your lungs are ‘drying’ out, then you’ll notice that slight ache when breathing chilled air, or you may have a dry cough in the mornings and late afternoon without being sick.

The lungs and large intestines are considered in charge of our skin, our nostrils, and our immune system. They are associated with the ability to grieve properly, experiencing nostalgia, and the ability to let go of thoughts, feelings, and emotions that we do not need. In autumn, it's normal that if the lungs or large intestines need to be strengthened, instead of experiencing nostalgia, you may actually feel melancholy and a lack of inspiration. Or if the large intestine needs more attention, you may find it hard to let go of negative thoughts, emotions, and even small interactions that normally wouldn’t bother you. Physically, you may feel slight tension in your chest, struggle a little more with phlegm, and tend towards dry or cracking skin. If you notice these symptoms, then it is a great time to start incorporating some food therapy.

Snakeroot
Snakeroot, aka boneset, a late summer/early fall wildflower, fills in the gaps left by falling leaves at Dragon Flower Farm.

The color of the lung system in Chinese medicine is white, and its flavor is pungent. Both of these associations become important for autumn food therapy. The pungent flavor includes aromatic and spicy culinary flavors, such as perilla leaf, cardamom, cinnamon, cumin, curry, pepper, and chili peppers.

The pungent flavor helps lung function. It helps to open up the pathway in the lungs, break up mucus, and circulate qi or energy through your chest. If you feel melancholic and notice tension across your pectoral muscles, adding in aromatic spices to each meal will be important. Moderate use of chili peppers can help to break up phlegm, if your stomach can handle the spice, but for melancholy, spices like rosemary, thyme, perilla, ginger, cinnamon, cardamom, and basil may be better choices, as they strongly circulate qi through the chest. Some of them also improve digestion.

A few ideas for pungent herbs: have cinnamon, cardamom, and ginger in your oatmeal in the morning. Drink teas made from pungent herbs, such as fresh ginger tea, or holy basil tea, or even a caffeinated or non-caffeinated chai tea (but skip the sugar and milk if you have phlegm. Both sugar and dairy will actually increase your phlegm production). Try baking chicken breasts with perilla leaf wrapped around them, and cook roasted root vegetables tossed in rosemary and garlic.

Perilla
Though non-native, perilla is naturalized throughout North America. Here it is growing as a volunteer at Dragon Flower Farm.

Another way to strengthen your immune system and support your lungs is to eat naturally white foods, such as pears, onions, leeks, capsicum, and cauliflower, as well as rice. Rice is considered the specific grain of the lungs. Pears are especially fantastic for people who live in a climate that gets dry in the autumn.  If you get a dry, persistent cough, adding a baked pear with a little cinnamon can help immensely. In fact, if you are prone to dry, wheezing induced by cold air in the autumn and winter, eating pears daily while in season is indicated in Chinese medicine. Another pear recipe for dry cough/wheezing, is to make a porridge with the grain called "Job’s tears" (same basic cooking instructions as oatmeal) and add slices of a baked pear, a dash of cinnamon, and a drizzle of honey.

The final way to strengthen your lungs is by eating vegetables that nourish the organ system that is considered the "mother" of the lungs: the spleen/pancreas and stomach. This works on the philosophy that the child stays healthy and strong when the mom stays healthy and strong. Orange and yellow vegetables with a hint of sweetness nourish the spleen, pancreas, and stomach. So eating a healthy dose of orange-fleshed squash such as butternut, banana, delicata, acorn, pumpkin, kabocha, and hubbard squash is what the doctor ordered. Also remember to add in carrots, sweet potatoes, and yams. I like to substitute mashed sweet potatoes and yams for regular russet potatoes.

To Learn More - Plus a Discount for CITF Readers!

Autumn-foods
Photo courtesy Lindsey Thompson.

If you’d like to learn more about how to specifically use Chinese medicine food therapy to help keep your body strong and healthy each season, Thompson Acupuncture Clinic offers a downloadable six-part nutrition video series. The series - comprising more than four hours of content - will show you how to incorporate this ancient, time-tested theory into food choices and cooking styles for each season. It will teach you how to listen to your own body in order to recognize the subtle signs that our bodies use to tell us we are drifting away from optimal health. It will then teach you how to use real food, common kitchen herbs, vegetables, fruit, spices, and proteins to bring your body back to optimal health.

CITF DISCOUNT: Use coupon code "The Flock" to get a 20% discount at checkout, good until midnight Nov 1.

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Lindsey Thompson holds a master's in acupuncture and East Asian medicine from the Oregon College of Oriental Medicine (OCOM) in Portland, OR, with extra training in the Dr. Shen Pulse Analysis system, an 18-month internship in Five Element Acupuncture, and advanced cupping training from the International Cupping Therapy Association. After graduating from OCOM in 2012, Lindsey volunteered with the Acupuncture Relief Project in Nepal to hone her clinical skills at their high-volume clinic in rural Nepal. She now owns Thompson Acupuncture Clinic in Walla Walla, Wash.

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How the Right Foods Can Help with Springtime Moods

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Image by composita from Pixabay

Editor's note: Today on the blog, we've asked Lindsey Thompson, an East Asian medical practitioner, to describe how everyday, healthy foods can help you decrease the heightened mood swings that often accompany spring. Lindsey manages an acupuncture clinic in Walla Walla, Washington, and yes, that is Anthony's hometown. This talented woman is our sister-in-law; she's married to Anthony's younger brother, Thomas. Here's Lindsey.

Early spring is known for remarkable shifts in weather. One minute it could be a brilliant, sunny day, and a moment later, winds drive in a hail storm that lasts for 20 minutes. Some spring days will take you on an adventure through all four seasons in a 24-hour cycle. This is the energy of early spring, and our emotions may follow a similar pattern of extraordinary mood swings during this season.

The effort it takes for our bodies to move from the inward energies of autumn and winter into the more expansive, outward energies of spring and summer are intense - and they can take our bodies for a bit of a jerky ride. You can observe this in the early springtime bulbs and plants this time of year. You may even see it in the people around you. You might see more road rage and more impatience in check-out lines, at coffee shops, and with people on the phone.

Most of us see the obvious signs in our emotions. Some might see changes in digestion. Others might experience wandering joint pain, and injuries to the tendons and ligaments sometimes get temporarily worse in early spring. For many people, seasonal allergies return.

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Image by cenczi from Pixabay

In East Asian Medicine, we look at nutritional ways of ameliorating the effects of spring on the body.

Our emotions can run the gamut quite quickly from the more expansive and rising emotions of anger, irritation, frustration, and anxiety, to the sinking emotions of feeling melancholy, or even a bit depressed.

In spring, these emotions can sometimes seem out of place. Often the rising emotions of anger, irritation, and anxiety seem like overreactions, while the sinking emotions seem to come on without rhyme or reason. If this is the case, then you are partially feeling the natural energies of early spring. If the mood swings have tall peaks and valleys, this is often an indicator that your liver and gallbladder channels need a little extra help, and that can come from your food.

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Image by congerdesign from Pixabay

The Power of Sweet and Sour

When emotions are of the rising, expansive nature, it is important to try to use food to anchor the energy of the body, and specifically, the liver. Foods that soothe the liver and consolidate its energy are equally helpful.

The flavor that soothes the liver is sweet - not the sweetness of refined sugar, pastries, and candy, but the sweetness found in root vegetables and whole grains. If you chew whole grains long enough, you’ll notice a natural sweetness that gets released in your mouth.

Root vegetables also help anchor the energy of the liver due to the simple fact that they grew deeply in the ground. Part of looking at Chinese nutrition is learning to see the metaphor in how the plant grew, to more accurately see how it influences the energy of the body.

Sour flavors can also aid in consolidating the energy of the liver back into the organ itself.

To put all of this together: On days or weeks when you're subject to an increase in irritability, frustration, or anxiety, look at combining roasted or steamed root vegetables with a sour flavor. Squeeze a lime over roasted sweet potatoes. Toss steamed beets with oil and your favorite vinegar. Consider including drinking vinegars, also known as 'shrubs,' or hibiscus tea into your daily routine to draw on more of the sour flavors.

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Greens and Herbs to Lift You Up

When our emotions are sinking in nature, we need to do the opposite. To counteract the emotions of feeling melancholy, weighed down, or slightly depressed, eat baby greens, sprouts, and the tiny carrots or beets that you thin out of the garden. These fresh baby greens are full of the energy and vitality of the young plants reaching upwards toward the sun. The energy in these greens is naturally lifting.

It's also important to use aromatic culinary herbs, as well as citrus, which can help move energy through the body. You might think about how to use spices like rosemary, basil, thyme, mint, lemon, orange and lime zest, and other energizers.

Simply making a salad with baby greens and roasted or pan-fried veggies, plus a homemade dressing with olive oil, tarragon, pepper, and lemon zest - will blend the rising nature of the baby greens, with the aromatics of the herbs in the dressing. You’ll further protect your digestion by adding some cooked vegetables to the salad, and voila, you have a meal or side dish that helps lift you up.

If you eat meat, consider rubbing chicken breasts or other meat with a mixture of aromatic spices before pan frying, roasting, or baking.

If you're near the Walla Walla area, you can reach out to me and my fellow practitioners for acupuncture and nutritional guidance at Thompson Family Acupuncture. If you would like to continue learning from me, check out our virtual class schedule here - you can take the classes from anywhere. I am also the author of a video series available online called Ancient Roots: What Chinese Medicine Can Teach Us About Our Diets

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Lindsey Thompson holds a master's in acupuncture and East Asian medicine from the Oregon College of Oriental Medicine (OCOM) in Portland, OR, with extra training in the Dr. Shen Pulse Analysis system, an 18-month internship in Five Element Acupuncture, and advanced cupping training from the International Cupping Therapy Association. After graduating from OCOM in 2012, Lindsey volunteered with the Acupuncture Relief Project in Nepal to hone her clinical skills at their high-volume clinic in rural Nepal.

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