I hope you had a wonderful 4th of July!  Like most holidays – food, alcohol and dessert often laden the picnic table (I know they sure did at my Minnesotan family-reunion festivities). Get back on track while enjoying summer feasts with this delicious recipe for fish tacos – the perfect combination of sweet, tangy and crispy. And best of all it is super healthy and easy to make!  Typical fish tacos are laden with refined-flour breading and deep fried in saturated oils. This recipe utilizes whole corn meal for the batter, a touch of extra virgin olive oil and are baked to a crispy perfection. Then, sandwiched between fresh tortillas, lettuce, sliced radishes, shredded carrots and topped off with my flavorful mango salsa recipe.

This recipe is from our monthly ESEMA newsletter – sign up here to receive our healthy (and free) tidbits!

For the Fish:

• 4 Tilapia Fillets, cut into 1 inch cubes
• 1 egg, whisked
• 1 Tbsp Olive Oil
• 1 Tbsp Lime Juice
• 1 Cup Whole Ground Cornmeal
• 1 tsp. Salt
• 1 tsp. Cumin
• 1 tsp. Fresh Ground Black Pepper

Marinate the fish cubes in the lime juice, egg and olive oil for about an hour in the refrigerator. In a large zip-lock freezer bag, combine the dry ingredients. Place the marinated fish (and any liquid) into the bag, seal tightly and combine until all of the fish is covered with the cornmeal mixture.

Lay the fish pieces in one layer on a greased baking sheet (I use Spectrum Organics Grapeseed Oil). Bake at 375 F for 20 minutes, or until fish is cooked through and the outside is crispy. Stir the fish occasionally while cooking. These delectable fish-nuggets are so good you will never even know they are baked and not fried!

Fresh Mango Salsa:

• 1 Large Mango, cubed
• 1 Large Nectarine, cubed
• Small bunch Cilantro, chopped
• 1 Small Red Onion, finely chopped
• 1 Clove Garlic, minced
• 2 Tbsp Lime Juice
• 1/2 Tbsp Agave Syrup
• Pinch Salt

Combine all ingredients and let the flavors meld in refrigerator for a couple of hours before serving.

Ah – Honey, Honey. You are my Candy Girl – and you’ve got me wanting you.

Addictive just like the girl in the Archies song, sugar can have a strong hold over many a sweet-tooth. It is a hot topic in the health world and even entering political legislature. We all know to avoid sugary foods for maintaining good health, but sometimes this task feels next to agonizingly impossible (you know, when that 4:30pm chocolate-chip cookie literally lured you out of the office). More and more studies are showing that difficulty curbing those cravings is not merely a reflection of will-power, but may be the result of a chemical dependency. Despite efforts to eliminate desserts, ice cream and other obvious culprits, find out where else sugar is hiding in foods you might not have guessed.

Health Risks

So what is the big deal with refined sugary treats?  They give us a boost of quick energy, taste delicious, soothe our emotions and add a little touch of sweetness to our lives. The processing of such sugar products makes them have almost no nutritional value (what nutritionists call “empty calories”), which means we digest them incredibly fast, causing hormonal fluctuations, blood sugar spikes, energy highs & lows and excessive hunger. This part feels not so great. The worst of it is that when our body becomes accustomed to refined sugary foods as a main staple the highs and lows may not be as noticeable, but our body is struggling at alarming rate – leaving us prone to obesity, aggravated PCOS and PMS symptoms, diabetes and heart disease.

Yes – heart disease! Why? Because when the body is fueled by refined carbohydrates (including white flour and sugar), it becomes inflamed, making it hard to circulate fluids, blood and nutrients around the body. As the blood vessels swell, we are at a higher risk for cardiovascular disease. Cut the sugar, cut the inflammation and heal your circulatory system.

Sugar’s Not Illegal, But You’ll Have to Pay More For It

In an effort to reduce the consumption of sugary-beverages (and thus attempting to have an impact on declining Obesity statistics, New York City Governor, David Patterson, is implementing a Sugar Sweetened Beverage (SSB) Tax. Sugary sodas, bottled teas, coffees and energy drinks will be taxed higher for every ounce of the sugar-laden product while eliminating current taxes attached to bottled water and other low calorie bottled beverages. The goal being that if people can’t kick the sugary drinks for their own health, that by putting their pocketbooks in charge will make the decision easier for them. To read the full proposed SSB Tax Package, click here.

Perhaps there is some merit to this…but a part of me believes that if you want (ahem – or crave) the Coca-Cola, you’ll buy the Coca-Cola (even if a bottle of water a few cents cheaper). If the proposed tax law is what it takes to motivate an open discussion and investigation on the impact of sugar on individual health, then that is a step forward right there.

More Than  Question of Will

Like addictions of other sorts, sugar dependence depends on individual constitution- a predisposition of sorts. Some people can indulge and never think about it again, while others crave that sugary treat – constantly ruminating about when and where the next will come from and how delicious it will taste and make them feel. The latter response is a question of body chemistry. Sugar immediately feeds our brains with necessary neurotransmitters which then sends out a “feel good” response to the entire body. The problem is that this sensation wears off quite quickly, leaving us feeling worse than before we started.  This type of reaction can also ignite some withdrawal symptoms when sugar is omitted, encouraging us to go right back into the cookie jar.

Emotions do play a part too. Growing up in the midwest, there wasn’t a day that my mother (or grandmother) didn’t have some fresh baked treat coming out of the oven. The joys of helping build the batter, the smell that fills the house while it bakes and the time spent enjoying it together. These are deep memories, ingrained, and pleasant. What happy memory came out of brown rice cakes and peanut butter? While taking care of our physical health, we need to be kind to our emotional health. This article is not meant for you to stop baking devils-food cake with grandma, but to be more conscious of the big picture. Home-made goods tend to have a lot less sugar than store-bought ones, and you have the freedom to tweak the recipe if you want. An avid baker myself, I’ve found the past-time can become much healthier (and still very tasty!) by exchanging refined ingredients for more energizing ones – like in my banana-fig bread.

Your body needs carbohydrates. They have an important function on brain chemistry, hormonal balance and systemic health. These systems respond optimally when we feed ourselves complex carbohydrates like whole grains, fruits, potatoes, yams and other root vegetables.  Check out this great explanation of the difference between simple and complex carbs: click here.

The Sugar Behind The Salt

Avoiding dessert is not enough when it comes to eliminating the sugar-cycle, but all refined flours and corn syrups must also be taken into consideration. Although you can taste the difference between a chewy white bagel and a piece of chocolate cake, your body doesn’t know the difference as far as digestion is concerned. White flour and white sugar are essentially the same when it comes to nutritional value (none), expedited digestion (because there is no nutrition or fiber), and thus leading to the same inflammatory responses.  If you must have your morning bagel, try to upgrade to whole grain. Even better, add some peanut butter, a fried egg or cream cheese as protein slows the digestion of carbohydrates so you feel fuller longer and have more stabilized energy.

Get conscious as a consumer, and evaluate what you choose to put in your body. It is not about eliminating decadence from  your life, but moderating it – so you can feel your best and live a long healthy life. When reducing refined carbohydrates, limit the following to give your self the best possible scenario:

• White Flours (breads, pasta, white rice)
• White Sugars
• Brown Sugars
• Candy
• Alcohol (filled with sugary calories – especially flavored liquors, whiskeys, rum, brandy and wine)
• High Fructose Corn Syrup (careful…it’s in almost everything on your supermarket shelves)

Sweet Alternatives: A Sugar-Lovers Cheat Sheet

While most health practitioners out there agree that if you are going to kick the sweet-tooth for good, then that means cutting out anything naturally sweet (extremists will even include fresh fruit in this category). For some individuals, this period of extreme elimination is necessary to cut the cravings as even a healthier sweetness will set off the desire for more. But here are some tricks to try to eliminate the refined sugars from your life while still including a little sweetness:

• Fresh Fruit: full of natural sugars and carbohydrates that will hydrate the body, offer plenty of vitamins and other nutrients, and a low glycemic index (meaning less blood sugar spikes and pitfalls). Truly the perfect addition after a meal or to hot oatmeal in the morning.
• Agave Nectar: considered a ‘wonder plant’ this very sweet syrup is completely natural, derived from the Agave Cactus and actually offers health benefits – including anti-inflammatory and immune boosting properties (the complete antithesis of pure sugar). Agave contains substances like Inulin and Saponins, which actually improve digestion and may even promote weight loss. With a low-glycemic index, Agave Nectar won’t add to the afternoon slump or low spikes in blood sugar.
• Honey: Our friends the bees have created a perfect substance for providing a little sweetness to our lives, and our health. With naturally occurring digestive enzymes, anti-germicidal and anti-microbial properties, honey can help curb an upset stomach or IBS  by cleansing the digestive tract. It has also been shown to be helpful in reducing allergy symptoms.
• 100% Pure Maple Syrup: A naturally occurring sap from a variety of trees, this viscous amber liquid contains many minerals and vitamins, including zinc and maganese (both important for heart health). The darker the amber (available in Grade A Light, Medium, Dark and Grade B), the stronger the flavor. Be careful not to be mistaken by Pure Maple-Flavored Syrup, which is a simple-sugary substitute.
• Reduce Simple Carbohydrates: The body doesn’t know the difference between white flour and white sugar – it breaks it down the same. So, your sugar-free roll may be giving you the same spikes in blood sugar as a candy bar. Complex carbohydrates like whole grains will offer more fiber and protein to your diet, reducing the glycemic load.
• Pair a Protein: Nuts, seeds, eggs, beans, legumes and animal protein will help slow the digestion of carbohydrates – keeping you fuller longer and your energy stable. So if you are going to have a fluffy white bagel, pair it with some peanut butter or cream cheese to help your blood sugar out.

You Don’t Have to Do It Alone!

There is plenty of support out there to help you curb your sugar-habit so you can develop a healthier relationship with it. Acupuncture is a great way to stabilize the hormone and metabolic system, also helps curb cravings so avoiding is much easier. We have a great elimination diet protocol, filled with recipes and substitutes to make this challenge a lot easier and a lot more rewarding.

For years I have tried to find the perfect granola to satisfy a snack or morning meal – not too sweet, not too bland, not artificial, not with gluten, not with soy… I never even once considered making the crunchy treat myself. I though it would be too cumbersome or tedious, and not worth the effort. How untrue! With this recipe I found on foodnetwork (doctored up a bit to boost health benefits), we now have fresh-made granola whenever we want at my house. 

This recipe is truly wonderful, and your favorite nuts, seeds, fruits and flavors can easily be added or substituted. It is great with organic yogurt, sprinkled on berries, served with warm almond-milk or just plain out-of-your-hand for a quick snack.

I have added walnuts for their medicinal properties of improving cognitive function and pepitas for their high iron content. The coconut oil supplies a healthier fat than other vegetable oils, and the ground flax seeds provide essential fatty acids & omega 3’s. Oats are more commonly used in granola, but I like Spelt Flakes for their nutty flavor and  they are easier for most people to digest than other wheat products.

Ingredients

3 Cups Spelt Flakes (I like Eden Organic, can also use Whole Oat Flakes)

1 Cup Slivered Almonds

1 Cup Cashews

1/2 Cup Walnut Halves

1 Cup Raw Pepitas (Pumpkin Seeds)

3 Tbsp Ground Flax Seeds

1/4 Cup Dark Brown Sugar (loose, not packed)

1/4 Cup Maple Sugar

2 Tbsp  Molasses

1/4 Cup Coconut Oil (will need to warm jar under water so it liquifies for use)

3/4 tsp. Salt

2 tsp Cinnamon

1 Cup Dried Fruit (Cherries, Cranberries, Mulberries, Raisins, Blueberries, Apples, etc)

Preparation

Preheat Oven to 250 Degrees Fahrenheit.

In a large bowl, combine Spelt Flakes, nuts, flax  & brown sugar.

In a second bowl, combine maple syrup, molasses, salt, coconut oil and cinnamon.

Combine both mixtures and pour onto two sheet pans. Bake for 1 hour & 15 min, stirring every 15 minutes to achieve even color and crispness. Remove from oven and transfer to a large bowl. Incorporate dried fruit and store in an airtight container.

Ever thought that your morning muffin or stir-fry lunch contained not just sustenance, but healing properties? Ancient Chinese medical theory has ascribed certain energetics and functions to many common foods, that still remain true today. Such properties are very different from nutritional values (vitamins, calories, fats, fiber, etc), which came later in the evolution of the nature of food. Let’s take watermelon (Xi Gua) as an example of this idea: our analytical mind knows that this delicious fruit is sweet, refreshing and nutritious with its high water content and fiber. The energetics of this food according to Chinese theory are cooling and damp draining, and therefore can prevent heat stroke on a hot summer day and promote healthy water metabolism by ridding edema. A more relevant example for the winter season would be lamb (Yang Rou), which is warming to the system and promotes optimum functioning. 

Food therapy is considered to be the number one treatment in preventative care and healing therapy. In modern China, there are special restaurants where one can go to receive tailored medicinal meals. After a visit with the Chinese medicine doctor, a pattern diagnosis is ascribed which can then be brought to the chef at such a restaurant. Food will then be prepared in accordance with individual needs – to nourish, eliminate or course any given imbalance. This notion contradicts the idea that one particular diet is best for everyone, but rather tailors nutritional choices based on individual need. What may help one person lose weight and feel energetic, may not be the right fit for someone else. I had the fortune of experiencing this model for myself at the medicinal food restaurant across from the hospital during my one-year clinical rotation in Hangzhou, China.  

Chinese herbal medicine utilizes the combination of roots, barks, leaves, stems and berries to promote health and vitality.  It only makes sense that Chinese Herbal Medicine and Food Therapy often overlap, with many herbal ingredients ending up on typical supermarket shelves. The following is a delicious trailmix you can make at home, as your own “herbal formula prescription.” In addition to curbing hunger between meals, or giving an energy boost before a work-out, this mix is high in antioxidents, essential fatty acids and protein. From the Chinese perspective, it is nourishing to the kidneys; promotes mental clarity, memory function; improves libido, energy and digestion. Enjoy!

Herbal Trail Mix – Common Names with Chinese Names and Functions           

Goji Berries/Wolfberries                                    

Gou Qi Zi -Nourishes the kidney energy, enhances fertility, memory, and sexual function

Walnut Halves                                                          

Hu Tao Ren -Promotes brain function, mental clarity

 Black Sesame Seeds                                                      

Huo Ma Ren -Nourishes blood, improves vision and sluggish digestion.  Black sesame has the additional benefit of promoting lactation in breast-feeding women.

*I like Mrs. May’s Black Sesame Crunch Squares, they are slightly sweetened with honey that provides a great flavor and also aids digestion.

This post is a proud participant in the Kathleen Show’s Prevention Not Prescriptions Blog - a great place for other resources to stay healthy.

If you are looking for a facial to remove deep facial lines, wrinkles, or to lift sagging skin, Acupuncture paired with this facial can be of tremendous benefit. Without surgery or botox or collagen, an acupuncture facial gives lasting results for a natural radiance. Special training is necessary to perform cosmetic acupuncture. Please seek out professionals with such certifications or email me and I will help you find someone in your area (I do not have this certification myself, my area of expertise lies more in internal medicine).

Here is the secret, easy, at-home facial straight from my facial acupuncturist to you. Enjoy!

It all begins with the incredible-edible-egg! Put a small amount of egg white into a shallow bowl. When using a fresh egg (which is best), you will only need about 1/3 of the white. Save the rest to make a nourishing omelet or egg-drop soup to enjoy later. Beat the egg-white with a whisk or fork until frothy. You can skip right to application if you just want the pure healing effects of an egg-white facial, or you can try one or more of the next steps to spice it up a bit. I usually add the pearl powder and one of the essential oils to my facial mix for optimum results.

Pearl powder is just that: finely ground pearls, or Zhen Zhu Mu, and is used both topically and internally for its healing effects on the skin. The external form can be purchased in Chinatown in small individual vials like the photo above. It is fairly inexpensive and a small kit like this will last for numerous facials. The pearl powder has a unique way of lighting up dark or red skin irritations and even out overall skin-tone. I use about half of one of those little vials, but for more severe discoloration or redness, use one whole vial per facial.

An over the counter internal remedy often used for treating acne is Zhen Zhu An Chuang Wan (Margarite Acne Pills), which can be purchased at most Chinese Herbal Pharmacies as well. If acne is an issue, the help of an experienced Chinese Herbalist may be of greater benefit along with your external facial regimen.

I like to add a drop of 100% pure essential oil to invigorate the facial and provide relaxation through aromatherapy. Pure Bergamont is good for oily to normal skin, particularly with concentrated blackheads or clogged pores. For sensitive, fine, or red/irritated blemishes, use pure lavender oil instead. Personally, I recommend Young Living Essential Oils as a high quality brand, but most health foods stores will carry something of similar grade. Young Living makes a particular blend of Angelica Herb and Bergamont that I personally like. It is gentle, soothing, and especially helpful for skin problems coinciding pre-menstrually. Use only 1 drop of any oil for the entire facial, and mix well with the pearl powder and egg white.

Use a small, thin brush to apply the mixture. The only clean brush I often have is a little too large (see above), but it does the job. Using your fingers to apply is a little more difficult as the egg white slips right off them. Make sure your face is clean and dry before applying. Cover the entire face and jaw line, leaving circles around the eyes.  Relax for 10-20 minutes. The mask will become hard and tight. Simply remove with warm water.

Any blemishes or irritations left after the mask is removed can be covered with Castor oil or your favorite moisturizer. Repeat as often as once/week for optimum results.

If you are looking for a facial to remove deep facial lines, wrinkles, or to lift sagging skin, Acupuncture paired with this facial can be of tremendous benefit. Without surgery or botox or collagen, an acupuncture facial gives lasting results for a natural radiance. Special training is necessary to perform cosmetic acupuncture. Please seek out professionals with such certifications or email me and I will help you find someone in your area (I do not have this certification myself, my area of expertise lies more in internal medicine).

Here is the secret, easy, at-home facial straight from my facial acupuncturist to you. Enjoy!

It all begins with the incredible-edible-egg! Put a small amount of egg white into a shallow bowl. When using a fresh egg (which is best), you will only need about 1/3 of the white. Save the rest to make a nourishing omelet or egg-drop soup to enjoy later. Beat the egg-white with a whisk or fork until frothy. You can skip right to application if you just want the pure healing effects of an egg-white facial, or you can try one or more of the next steps to spice it up a bit. I usually add the pearl powder and one of the essential oils to my facial mix for optimum results.

Pearl powder is just that: finely ground pearls, or Zhen Zhu Mu, and is used both topically and internally for its healing effects on the skin. The external form can be purchased in Chinatown in small individual vials like the photo above. It is fairly inexpensive and a small kit like this will last for numerous facials. The pearl powder has a unique way of lighting up dark or red skin irritations and even out overall skin-tone. I use about half of one of those little vials, but for more severe discoloration or redness, use one whole vial per facial.

An over the counter internal remedy often used for treating acne is Zhen Zhu An Chuang Wan (Margarite Acne Pills), which can be purchased at most Chinese Herbal Pharmacies as well. If acne is an issue, the help of an experienced Chinese Herbalist may be of greater benefit along with your external facial regimen.

I like to add a drop of 100% pure essential oil to invigorate the facial and provide relaxation through aromatherapy. Pure Bergamont is good for oily to normal skin, particularly with concentrated blackheads or clogged pores. For sensitive, fine, or red/irritated blemishes, use pure lavender oil instead. Personally, I recommend Young Living Essential Oils as a high quality brand, but most health foods stores will carry something of similar grade. Young Living makes a particular blend of Angelica Herb and Bergamont that I personally like. It is gentle, soothing, and especially helpful for skin problems coinciding pre-menstrually. Use only 1 drop of any oil for the entire facial, and mix well with the pearl powder and egg white.

Use a small, thin brush to apply the mixture. The only clean brush I often have is a little too large (see above), but it does the job. Using your fingers to apply is a little more difficult as the egg white slips right off them. Make sure your face is clean and dry before applying. Cover the entire face and jaw line, leaving circles around the eyes.  Relax for 10-20 minutes. The mask will become hard and tight. Simply remove with warm water.

Any blemishes or irritations left after the mask is removed can be covered with Castor oil or your favorite moisturizer. Repeat as often as once/week for optimum results.

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).

The leaves have turned color in New York City, the clocks turned back and the slight chill of winter lurks around the corner.  As our internal thermostats adjust to accommodate the external environmental changes during the fall, we often find ourselves fighting colds or catching the flu (beyond the hullabaloo of H1N1, there are many strains of simple colds out there – remember those?).  Much to my loving outdoor-hockey-playing boyfriend’s approval, these “natural alternatives” deliver potent relief when the time is right.  Don’t get me wrong, I am certainly a fan of the occasional Advil or Tylenol PM (also harbored in my medicine cabinet), but sometimes these other things get the job done better.  Yup, that’s right, better.

Chinese medicine offers great remedies to knock out that bug that hasn’t quite become full-blown illness, or strengthen the system to prevent an attack.  Acupuncture works to detoxify the body, and tonify the immune system.  Herbal medicine can do the same and work at a very deep level to re-balance during seasonal shifts and either treat or prevent common ailments. The following are some remedies you can try at home to stay healthy and out of the doctor’s office as winter gingerly approaches.

Gan Mao Ling

A very common patent-herbal remedy for knocking out an on-coming cold before it has the chance to set in is Gan Mao Ling. It is most effective when you feel just on the brink of getting sick.  Take 8-10 pills (they are small, if you are used to taking Chinese herbs, you know what I mean) 3 times daily to nip a cold in the bud.  Take until you feel better, up to a week. If the illness has already sunken in to produce specific symptoms like headache, nasal congestion or cough, this formula is no longer the right one, but it certainly will not make anything worse if you are unsure.  If symptoms do not improve or begin to incorporate chills, try the next step.

Immune Tea

Prepare this tea while taking the Gan Mao Ling, and especially if you are starting to feel fatigued and a slight chill. The warm water will help to clean out bacteria in the mouth and throat, and the herbs will help strengthen the immune system. If you are feeling a chill, drink this and wrap up in a warm blanket - in an effort to break a small sweat, venting the pathogen.

In 4 C water, Boil Together for 10 min:

4-5 Slices Fresh Ginger

The Rind of 1 Tangerine, Cut in Slices

2 Green Onions, Sliced (using both the white & green parts)

Steep for 5min in either 1 peppermint teabag or in chopped fresh peppermint leaves

Pour into a mug with 1 Tbsp honey.  Enjoy several cups.

Other Patents

If your generalized-think-you’re-getting-sick symptoms begin to get more specific, Chinese herbs may still be able to help.  There is a wide variety of time-tested formulas for chest congestion, runny nose, headaches, foggy-headiness, muscle-aches, queasy stomach, sore throat and cough.  It may be too late to avoid getting sick, but such formulas can help your body fight it faster, and reduce the uncomfortable symptoms you feel in the process. Any Certified Chinese herbalist would be able to recommend the right formula for you, which can be purchased in a chinatown pharmacy or herb shop – usually at minimal cost.

If you have the opportunity to speak with a Certified Herbalist for a consultation, they may even combine formulas, or give you something more individualized for your symptoms. Although many Chinese herbs have anti-microbial, anti-bacterial & anti-fungal effects, it is always important to check with your doctor to see if something more serious is going on.

Stay Covered

It is the same as grandma said, and ironically enough it is the same in Chinese medical literature from thousands of years ago: stay covered! On windy days and as the outside temperature fluctuates, it is important to keep vulnerable areas like your neck, the top of your head, abdomen & feet covered.  When exposed, these areas are likely to ‘trap’ external factors in the superficial layer of the body’s defense, thus making you more susceptible to other ailments.

Sleep

In preparation for the hibernation of winter, your body may need more sleep than it did in the hot summer months.  This is actually a healthy sign, and it is important to listen to.  During sleep is when our bodies repair and strengthen, an important part to staying healthy.  It is the easiest prevention technique, so try and make time for a good-nights sleep as part of your health care regime.

Eat Warm Food

There is a reason behind mother-natures seasonal vegetables this time of year, and their need to be cooked (raw sweet-potato or butternut squash is not a delicacy that I know of). Eating cold or raw food causes your digestive system to work harder. Rather than immediately absorbing the nutrition just taken in, it must “cook” the ingested food first, then break it down for energy and nourishment. This takes vital energy away from other parts of your body -like your immune system that is working overtime as the days waver between a chilly 40 and a balmy 65 degrees Fahrenheit- trying to prevent you from getting sick. Help your immune system by giving your digestive system a break.  Eat easy to digest, seasonal, cooked foods.

This post is proudly a part of Prevention Not Prescriptions Tuesday @ The Kathleen Show.  For more information and to check out some other great health blogs, check this site.

In an effort to honor the transitional nature of fall (and provide a yummy breakfast in the process), I prepared home-made banana-fig muffins.  Melding the tropical bananas of summer with fresh fall figs to make a nourishing and hearty sweet-bread.  The coconut oil can be substituted with any vegetable oil, but then you’d be missing out on these important benefits.  Did you know that it helps to maintain healthy cholesterol levels, promote weight loss, stabilize metabolism levels and support immune function? It is truly an amazing (and under-utilized) oil.  These muffins are extra delicious served slightly toasted with goat-butter and a cup of earl gray tea.

BANANA-FIG MUFFINS

3-4 ripe bananas, peeled

1/2 Cup Virgin Coconut Oil

2 Eggs

1 Tsp Vanilla

1 Cup Brown Sugar (loosely measured, not firmly packed)

12 Fresh Figs

1 Tsp Baking Soda

1 Tsp Baking Powder

Dash of Salt

2 Cups Flour

Preheat oven to 350 Degrees F.  Using a hand mixer, blend together the bananas and oil, add the sugar and vanilla until smooth.  Incorporate the eggs one by one.  Slice 6 figs into halves and place in the batter, sprinkle the mixture with salt, baking powder and soda.  Blend until figs are fully incorporated into the mixture and powders are dissolved.  Using a large spoon, slowly incorporate the flour.  Lightly grease 12 muffin molds and fill 2/3 full with batter.  With remaining 6 figs, slice them into quarters, nestling 2 quarter-pieces on the top of each muffin for garnish.  Bake for about 35 minutes, or until a knife inserted into muffin comes out clean.  Enjoy!