Last week I embarked on a juice cleanse. September is a transitional time for the seasons, offering up a prime time to adopt different ways of healing our body. It is also a prime time for cleansing the digestive system, similar to the benefits of cleansing our livers in the spring. Many health-enthusiasts believe that juice-fasting is a superb way to revive and purge the digestive system, while scientific evidence proves otherwise. After the jump is my story with the three-day juice cleanse, the conflicting information regarding risks and benefits and a Chinese medicine perspective on how to maximize health benefits and preserve your digestive system through appropriate modification.

The Idea Behind A Juice Cleanse

The program, and many similar to it, involves picking up a variety of six different fresh juices daily that are to be your staple nutrition for that day. The juices do not include the fiber from the vegetables and fruits, but are instead the pure liquid extract from these foods. This is touted as the highest form of nutrients and promises that by drinking only these juices your body will have the time and energy to “clean house” and detoxify on a cellular level as a result of giving the digestive system a rest from solid food.

The Science Behind It

This idea sounds good – who wouldn’t want to detoxify their system with nutrient dense, organic juices? Or, give their digestive system a break from all the hard work of digesting food for us? However, there is no real scientific evidence that juice fasting – or fasting in general – actually does either of these things. Researchers at the Mayo Clinic remind us that “There’s little evidence that detox diets actually remove toxins from the body. Most ingested toxins are efficiently and effectively removed by the kidneys and liver and excreted in urine and stool.” Worse, Detox diets ultimately perpetuate the belief that our bodies are inefficient on their own and are inherently harboring pathological material unless we “do something” about it. It may also contribute to the myth that if we regularly indulge in unhealthy habits (such as smoking), that we will have the opportunity to reverse those effects by a quick detox.

Reading juicing blogs, fasting books and detox fasting materials will reveal a number of testimonials proclaiming renewed energy and weight loss as some of the most immediate results of fasting. The weight loss is obvious, eating less caloric dense food will result in weight loss. No surprise there. But what about feeling lighter and more energetic? Katherine Seratsky of the Mayo clinic notes that this could be a result of the belief that they are doing something good for their bodies, and not proof of systemic detoxification. Perhaps our juice-fasting craze is a detoxification placebo.

Consuming pure carbohydrate in the form of juice and avoiding protein puts the body into “starvation mode” and significantly increases blood-glucose levels. The body needs protein to live, and if it is not getting it from the diet then it will get it from another source, lean muscle. This is counter productive as the faster will be left with a reduced metabolism as a result of losing muscle mass and no change on fatty tissue.

Worse yet, is the inclusion of fruits and high-sugar vegetables (pears, apples, beets, carrots) in juice fasts that offer and immediate spike in blood glucose levels and thus contributing to the blood-sugar roller coaster responsible for the rise in obesity and heart disease. If you are going to have a serving of whole carrots, it will likely be 1 cup of carrots and you’ll get the benefits of the fiber. One cup of carrot juice you’ll need 4x as many carrots, and you won’t have the fiber to help slow the natural sugar digestion.

Medical doctor, Pamela Peeke, says “Forget fasting and detoxing. She says there is nothing magical about these kinds of plans, they don’t work long-term, and they ultimately perpetuate an unhealthy relationship with food.”

Chinese Medicine Perspective

Chinese medicine is based on the principle that over-indulgence is just as harmful to the system as under-indulgance. A balanced medium is the key to health. The spleen and stomach are the center of health, as they responsibly work to supply the body with nutrition from the food and drink we consume. The more efficiently these systems work, the better we feel – physically, mentally, and emotionally. Overload the digestive system with alcohol, rich foods and simply too much food and you’ll feel sluggish, mentally foggy and maybe even emotionally depressed. Fast completely, and you’ll probably feel the same side effects.

The digestive system is meant to keep us healthy and it is not meant to have a break (would we give other systems, like our cardiovascular system, a break? No way!). Our bodies work tirelessly and efficiently for us. The spleen/stomach is the work-horse of the body. Try to give it a “break” by fasting and it doesn’t know what to do. In fact, it will work harder – trying to digest anything that might give the body the nutritional value it needs. If there is no food digest, this over-consumption could leave us feeling nauseous, low energy, restless, agitated or depressed.

We all have days where we tax the digestive system with food and drink that aren’t the healthiest for us. Our body will deal with that in it’s own way, through the liver and the colon and excretion. The best ways to support the digestive system according to Chinese medicine is to consume regular meals and warm, cooked food. Sweet potatoes, steamed squashes, aromatic spices like cinnamon and black pepper, soups and stews are especially nourishing to boost the spleen and stomach – pretty much the antithesis of raw, cold, juices. Perhaps, juice fasting leaves our digestive systems in greater havoc than a big meal, dessert and three cocktails.

My Experience

Coming off of a summer full of parties, barb-b-ques, foods from all walks of nutritional values (or lack thereof…) and more glasses of wine than I care to admit – “cleaning house” was just what I needed. My Chinese medicine background of course made me suspicious of juice cleansing (see above), but I wanted to try for myself. I entered with an open mind and a promise to listen to my body and not be afraid to abandon ship if my symptoms presented so.

I made it through day one on a variety of delicious juices. As the day progressed, I felt lighter, energized and no havoc on my digestive system. Things seemed to be working in a miraculous way and my body “thanked” me for this gentle and healthful gift. By the evening of the first day, I felt a little dizzy and weak, and hungry. I grabbed my last juice to quench these things and was unable to drink, the juice no longer tasted good or felt good. I knew I needed some food, and heated up some roasted veggies and lean protein and vowed to continue my cleanse including healthy solid food.

My seasonal cleanse, in the end, included one or two fresh juices per day, and two to three small meals of whole foods, lots of water, natural fats and proteins (nuts, chicken, grass fed beef, whole eggs, grass fed dairy). I avoided alcohol, sugar, chocolate and most grains. Most importantly, I ate considerably less quantity than I had been in the earlier summer months. I was able to maintain this for longer than three days, which has left me feeling empowered, energized and healthy. My personal takeaway from this was cleanse was to curb my snacking, reduce quantity of food and avoid sugar to maintain digestive and energetic vitality.

My Advice

The best way to have a healthy, youthful system is to maintain as much balance as you can. This will mean different things for each individual, and allow for a lifetime of health. For starters, don’t over-eat or under-eat. Adding to that a diet rich in a variety of fruits and vegetables, natural fats, protein and limiting or avoiding completely refined grains, sugar and alcohol are great general guidelines that would benefit most individuals.

The bottom line: nourish yourself with whole foods (not too much) on a regular basis, and your body will detoxify itself and maintain a healthy weight. If you want to “cleanse”: spend a week avoiding alcohol and refined grains (or all grains, for that matter); you’re blood sugar, hormones and insulin levels will thank you.

Yams For Your Health

In Chinese medicine, sweet potatoes are known for their spleen tonifying ability. The spleen is responsible for the digestion of all the food we take in, and then transporting the nutritional content throughout the body for healthful use. The energy of a healthy spleen is strong – maintaining metabolic function for the whole body and able to stand up against suppressants like stress and poor diet. In order for the spleen to properly coordinate this important function, it requires tonification through various means – such as acupuncture treatments, herbal tonics and nutritional therapy. To nutritionally keep your spleen happy and functioning at its best, sweet potatoes are one of the best foods.

In addition to the systemic benefits of sweet potatoes from the Chinese Medicine perspective, they are packed with beta carotene – an antioxidant that reduces aging and inflammation (just like pumpkins and other orange veggies). So not only are you benefiting the harmonious state of your digestive system by including sweet potatoes in your diet, but you are also adding rich beautifying agents to your health care regimen. The best way your body can absorb these important nutrients, which are fat soluble, is to add butter to your sweet potatoes. Lucky for us, this recipe takes care of that pairing for us.

Delicious Sweet Potato Bake

• 5 sweet potatoes
• 1/4 teaspoon salt
• 1/4 cup real butter
• 2 whole eggs
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/2 cup agave syrup
• 2 tablespoons organic half and half

• 1/4 cup real butter, softened
• 3 tablespoons all-purpose flour
• 3/4 cup packed dark brown sugar
• 1/2 tsp pumpkin pie spice
• 1/2 cup chopped pecans

1. Clean sweet potatoes, leaving most of the skin on and slice into large pieces.
2. Boil sweet potato chunks until soft and cooked through, drain from the pot and place potatoes into a large mixing bowl.
3. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
4. In the large bowl, mash the sweet potatoes and add salt, 1/4 cup butter, 2 eggs, vanilla extract, cinnamon, agave, and half/half. Transfer to the prepared baking dish.
5. In a medium bowl, combine 1/4 cup butter, flour, brown sugar, spices and chopped pecans. Mix with a pastry blender or your fingers to the consistency of course meal. Sprinkle over the sweet potato mixture.
6. Bake 30 minutes in the preheated oven, until topping is crisp and lightly browned.*

*May store completed dish in the refrigerator for one day before baking. Only bake when ready to serve.

The actual color of the apple does not necessarily impact nutritional content, but like most produce, the peel of the fruit stores the most potent nutritional components. The apple peel is rich in anti-oxidants,  which fight free radicals to slow the aging process, so be sure not to peel the precious skin away and throw it down the disposal. Do make sure your apple is washed well – no matter whether you’ve chosen, local, organic or conventional origin. Vitamin C and Calcium are two important nutrients found in the peel and the flesh of fresh apples.

Cancer Fighting

Apples are also rich in flavonoids, an important bio-chemical compound found in many plants.  The flavonoids in apples, specifically, have been proven in various studies to prevent and fight cancer cells – particularly in relation to liver, colon and lung cancers. The cancer-fighting flavonoids are found in the fiber of the fruit and in the form of Quercetin in the peels (another important reason not to de-skin your apples). Once ingested, the apple fiber actually continues to work in the colon repairing any cellular damage. Quercetin, a natural flavonol, is also known to slow cellular degeneration – thus warding off conditions such as Alzheimer’s.

Lastly, apples contain the wonder-nutrient Pectin, which can reduce the risk of heart disease by preventing plaque from being deposited in artery walls; promote the healthy metabolism of cholesterol; and improve digestion and bowel function. Apples really are an amazing food, complete in their whole form and ready to eat…an apple a day.

Like color, the size of the apple doesn’t not matter either – although I suspect that the saying “an apple a day keeps the doctor away” referred to apples slightly larger than this one Jeremy found.

Super Easy Home Made Apple Sauce

This is a delicious and easy way to make use of extra apples laying around. Enjoy this tasty treat as dessert after meals, as a snack or paired with roasted pork chops.

1. Chop as many apples as you would like to turn into sauce into 1-inch cubes (I usually use about 4-5), leaving the skins on.
2. Place the apple cubes into a sauce pan.
3. Fill the pan with about an inch or two of filtered water, 1 Tbsp Lemon Juice and 1-2 tsp Cinnamon (or to taste).
4. Cover the pot and simmer the apples on low until they are soft and tender. Remove from heat and puree the apples, skins and liquid in a food processor to desired smoothness.
5. Enjoy warm and store the remainder in the fridge up to a week.

Charlie Brown had it right with his beloved pumpkin in the Peanuts classic film, as the pumpkin is truly one of autumn’s greatest joys (just like apple picking). There are many great farms around the East Coast – complete with pumpkin patches for wandering and picking out your perfect, great, pumpkin. Artistic carvings, nutritious roasted seeds, an anti-aging pureed facial mask and hormonal balance – all in one great pumpkin. And all after the jump.

Jack-O-Lanterns

Growing up, pumpkin carving was always a well-looked forward to event in my home (we even had our household cat, Jackie O’Lantern Hessel, named after my sister’s true obsession with this time of the year). Dad would line the garage floor with newspaper and clean pumpkins for the whole family to carve. Mom would roast the seeds for snacking while the artistry took place. It was quite the production, to say the least. Moving into my own home – and now, cleaning my own pumpkins – I realized that the task wasn’t all that hard: Cut a whole in the top, scoop out the insides, and go! Even do-able in a New York City kitchen.

Facial Rejuvenation

After you’ve finished carving and the seeds are in the oven, give yourself this healing mask for a healthy glow! Natural pumpkin is an excellent face mask for all skin types, offering soothing vitamin A and anti-inflammatory vitamin C. In addition, the pumpkin contains the highest naturally-occurring alpha-hydroxy-acid levels of all plants (the same stuff in those expensive peels at the dermatologists office for anti-aging). Save yourself a trip this month, and give your face the lift it wants in the comfort of your own home.

• 1 Tbsp Fresh Pumpkin Meat (or, can use canned pumpkin if skipping the whole jack-o-lantern step)
• 1/4 tsp honey
• 1/4 tsp milk

Puree all together in food processor and apply to clean skin. Leave for 10 min, or as desired. Rinse well and pat dry.

Achieve Hormone Balance with Vitamin A

The body cannot make estrogen – a crucial hormone in the female menstrual cycle – without vitamin A. Deficiency is associated with painful periods, clotted menstruation, fibroids and endometriosis. This vitamin is important for men as well, especially in relation to sexual health and sperm production for fertility. Vitamin A is most abundant in animal foods, and requires fat in order for the body to absorb it. Whole eggs, liver, and butter are great sources of Vitamin A.

Pumpkin, and other “orange” veggies of the season are rich in an important pre-cursor to Vitamin A: beta carotene.  Beta carotene, on its own, is a powerful anti-oxidant that can boost the immune system, improve the skin, hair, nails and reduce systemic inflammation. The body can convert beta-carotene to Vitamin A, with appropriate food combining such as adding butter to your orange vegetables. In this case, steam up a bit of your vitamin rich pumpkin meat, lather it with fresh butter and enjoy both the anti-oxidant and hormonal balancing effects of this important team.

Power-Packed Snack

Don’t forget to save the white seeds, they are packed with fiber and iron, and make an absolutely delicious treat. For my mothers delicious recipe, click here.

Have a Happy and Safe Halloween!

This year has been a tough one for allergy sufferers in NYC, as environmental allergens have been at an all time high. If you are suffering with chronic seasonal allergies, acupuncture and herbs have some wonderful solutions for your symptoms – without the nasty side effects. While many over-the-counter allergy medications can help people through the muck so they can get through their day, there are often side-effects of nasal dryness and low energy that have their own set of downsides. After the jump, see what Chinese medicine has to offer and what you can do at home to optimize your enjoyment this (and every) season.

Immune Boost

Studies have shown acupuncture to not only have a stress-relieving effect on the body, but also boost the immune system. Allergy symptoms, especially adult-onset seasonal allergies, result from a delicate balance of external irritants and internal deficiencies. This is good news! Because the ragweed causing your sneezing fits probably isn’t going to disappear from the planet anytime soon, the stronger the immune system the less likely such an irritant will have its power over you.

Besides acupuncture, some other ways you can boost your immune system at home:

• Increase your daily Vitamin C intake to 1 gram/1,000mg per day for its immune boosting and histamine-lowering effects.
• Increase antioxidant rich foods, which will reduce existing toxicity and inflammation in the system. Such foods include: all berries (especially blueberries), pomegranates, plums, pineapple, kale, peppers, ginger, red beets, dried apricots, dried dates, prunes, nuts and seeds (especially dry-roasted peanuts), and parsley.
• Take a high-quality multi-vitamin/mineral supplement daily to boost cellular nutrition
• Take Fish Oil high in DHA daily to clear inflammation and support health

Drain Phlegm

That ooey-gooey stuff running from your nose, clogging your thoughts and creating all that sinus pressure is phlegm. It is the bodies reaction to the inflammation its experiencing as a result of an allergen – believe it or not, it is trying to help. But with all that inflammation and now with all that phlegm, a vicious cycle is created which must be stopped. Lucky for us again (our health is in our power!), we can have great impact on reducing systemic phlegm and inflammation through some simple remedies:

• Herbal Supplement – tailored for individual constitutions, this is the best and fastest way to quelling inflammation and draining phlegm. Best of all, it will often improve energy and promote restful sleep so you actually feel better all around.
• Acupuncture – local acupuncture points can be life-changing for draining the sinuses, clearing congestion, reducing headache and improving energy. Combine this with your Chinese herbal formula and you’ll be in good shape.
• Avoid Dairy and Soy Dairy Products – they cause more phlegm! If you already have too much stuck in your head, avoid these products during the allergy seasons or when your symptoms are at their worst.
• Avoid Refined Sugar and Flour – for the same reasons as dairy products, plus refined flours and sugars also add a great deal of inflammation to the body – that other factor we are trying to get rid of.
• Drink plenty of water. Phlegm is not created from too much water in the system, but is often a result of the body fearing dehydration – so drink up!
• Netty Pot – a simple device used for centuries in India to effectively clean out the sinus cavities. It looks like a teapot, which is then filled with water and rinsed through the sinuses. Instructions and product information are available at local health stores or online.

Guard Yourself

Be mindful during allergy seasons of reducing exposure to anything that may trigger a potential reaction (even if it is not a typical “allergen” for you). If you anticipate suffering from allergies year to year, implement some of these tips and start a treatment plan before you feel the symptoms – it will set you up for the best season yet!

• Keep windows closed on days when allergy counts are particularly high
• Avoid using products with strong scents and harsh chemicals, which produce inflammation and can magnify allergic responses (cleaning products, shampoos, body washes, laundry soap, perfumes, cologne, air fresheners)
• Although they look great – keep fresh cut flowers out of the house during allergy seasons. If you need their calming effect, try the colorful fake ones and bring the fresh ones back once you are feeling better.

There is nothing more delicious that a big piece of carrot cake! While carrots have such a great source of vitamins and minerals, the truth of the matter is that all the butter, oil, sugar and cream cheese frosting make this vegetable’s nutritional content minimal when baked into a delectable dessert.  So, I adapted this recipe from Dr. Weil’s cookbook in an effort to enjoy a healthier version of carrot cake more often and without the guilt. The added pineapple helps to make this cake extra moist, the natural dark maple syrup gives it the perfect sweetness, the walnuts and pecans provide protein and the whole wheat pastry flour offers fiber and complex carbohydrate. This “cake” is more like an energy bread – perfect for breakfast or a mid-afternoon snack.  Enjoy the recipe after the jump.

Health Nut Carrot Cake

2 cups firmly packed finely grated carrots
1/2 cup Orange Juice
2 tsp Vanilla Extract
1/4 cup Coconut Oil
2/3 cup maple syrup
1/2 tsp salt
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 teaspoons baking soda
1 teaspoon cinnamon
3/4 cup walnuts or pecans, chopped (optional)

1. Preheat oven to 350°F.

2. In a mixing bowl, stir together the carrots, orange juice, vanilla, coconut oil, syrup, and pineapple until well blended.

3. In another bowl, stir together the flours, baking soda, cinnamon and salt.

4. Blend the dry ingredients into the carrot mixture, stirring until just mixed. Blend in the nuts, if desired.

5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.

While I didn’t have the chance to capture an image of the finished cake – I can assure you it was a hit! Polished off to the very last piece within days. Enjoy!

Depending on your location will depend on the availability (and price) of duck meat. Most specialty food stores will carry some form of packaged duck breasts, but beware that they can be pricey for the amount you get. New York is famous for its exportation of whole Long Island Ducks, which are large and last for several savory meals. It does have a slightly gamey taste and can get tough if over-cooked, although I find it quite delicious.  Its versatile flavor can be a perfect compliment to many meals.

According to traditional Chinese Dietary Medicine, Duck meat is neutral in temperature and is therefore suitable for many constitutional types. It heavily nourishes the yin of the body, and regulates water metabolism by simultaneously nourishing the lungs, spleen and kidneys. Such symptoms as edema, excessive thirst or profuse sweating may be reduced by adding some duck meat to the diet. As we enter the winter season, hearty meats like duck and lamb can deeply nourish, warm and rejuvenate the body.

Some of my favorite ways to eat duck:

Roasted

By far the easiest way is to buy a whole duck, cover it with garlic and spices, stuff it with potatoes and shallots and roast it in the oven for a couple of hours.  The skin will get nice and crispy and the meat perfectly tender. Serve it up with some fresh vegetables and you’ve got a gourmet meal.

Soup

Once the whole duck has been generously carved, a perfect way to utilize the nutrients left is to boil it up as soup.  Throw the entire carcass into a pot of boiling salt-water to make a delicious duck broth.  Add vegetables and spices of your choice.  The left-0ver meat should fall easily off the bone adding extra protein to a very nourishing and delicious soup.  Below is a duck stew that my colleague Grace and I made as a pre-Thanksgiving meal.  We used turnips, carrots, yams, potatoes, shallots and squash which made for a delightfully sweet broth.

Duck Broth

Duck pizza? I said the same when I first saw it on the menu at Pairings - a lovely wine bistro in Minnetonka, Minnesota.  But, let me tell you, this one is worth trying to re-create at home (or just stopping by if you are in the neighborhood).  Goat Cheese, roasted duck breast, tart cherries, butternut squash and piles of arugula adorned a thin-crust pizza dough toasted with an olive-oil glaze.  Amazing!

1 Small Orange Kabocha Squash (or other hearty orange squash), peeled & cut into cubes

5 C Carrots, peeled & cut into coins

1 tsp Salt

1 Tbsp Olive Oil

Ground Pepper

2 tsp Fresh Chopped Garlic

Whole Milk Ricotta, 1 Tbsp per bowl for garnish

Olive Oil & Pepitas for garnish

Saute garlic in Olive Oil in a medium sized saucepan until tender (not brown).  Add carrots, squash, salt, and pepper to taste.  Cover the ingredients with water and bring to a boil. Once boiling, reduce heat to low and bring to a simmer. Simmer covered about 20 min or until carrots and squash are tender. Remove from heat and puree the entire contents of the pot in a blender.

Serve in large bowls. Top with a scoop of ricotta, a drizzle of olive oil and a sprinkle of roasted pepitas. Enjoy! (Your spleen and stomach will thank you).

For you, Barbara.I met Barbara during my first semester as an Intern at Pacific College. For those of you not acupuncture-college affiliates, this means it was my first semester treating patients on my own. It was the moment I had been studying for and waiting for three long years. It was as thrilling as it was terrifying. As an Intern you are heavily supervised by a licensed acupuncturist, so I was not completely in the driver’s seat, but I had to start pretending that I was.  This was the time to really learn what it means to be a “health care provider” and to begin understanding the power of this medicine.  This is also the place where your instructors help mold the foundation for the rest of our careers as budding acupuncturists.

I could not have asked for a better supervisor during that first internship than Barbara Roesch.  She patiently gave me the freedom to figure things out on my own, and generously encouraged me when I needed support.  Her passion for the medicine was contagious, and her knowledge vast. Barbara’s ability to teach showed through especially in her Tui Na (Chinese Therapeutic Massage) skills. When a patient came in with knee pain one day, she followed me into the room and showed me step by step how to back-up the acupuncture treatment with joint-therapy massage. I still continue to practice the techniques she shared with me on knee and ankle injuries for my patients. Since that internship, she has continued to provide direct support and encouragement throughout my final semesters at college and in the opening of my private practice.

Beyond her skills as a clinician and teacher, she was a model for positive thinking. Having battled illness for a long while, she never let it affect the compassion and glow she gave to her students and patients. I saw her not just three weeks ago and when asked how she was, she replied “Fine,” with a big smile and followed with a hug. She looked tired, but it was not until today that I discovered she had been battling another round of Chemo for the past 8 months. She is a warrior, and I am so thankful to have known her.

I am also in awe of the response of the many colleagues who knew her.  Although I am sure the field of Chinese Medicine played only a small role in her community, she has touched the lives of many and will be very much missed.  As her student, she will ever be remembered and continue to live in the work that I do each and every day.

In loving memory of Barbara Roesch.