Winter woollies, flannelette sheets, hot water bottles and boots: Does this sound like winter? You betcha! What about this picture: steamed broccoli, grilled salmon, crisp salads and green smoothies. It doesn’t stir up any cosy warming feelings, does it? In the same way we adapt our wardrobe to winter, so should we be adapting our diet to the chilly season.

Rigid diet = rigid body

Living in harmony with the seasonal cycles will provide you with many health benefits. There are many changes we make instinctively, but so often our diets have become rigid and unchanging in the effort to eat a “healthy” diet such as the one I described above all year round. This is not a bad diet for summer, but not so much for the winter months.  I am here to tell you that this doesn’t have to be the way, and that eating for the seasons will not only be more pleasing for your body, but also for your taste buds (I love a good salad and green smoothie, but give it to me all year round and I would get a bit sick of it).

Wisdom gained from the traditional teaching of Chinese Medicine and Ayurvedic Medicine tells us that certain organs can become more active or sensitive at different times throughout the day, but also throughout the year and if we do not adapt to the seasons accordingly with our diet we can experience symptoms such as feeling tired and lethargic, bloated, emotional or we may have an increased tendency to certain conditions such as hayfever and colds and flu.

A healthy body can handle the seasonal changes with ease, but some people are more sensitive and so are susceptible to falling ill at the change of season. 

Preparing your body with specific herbs available from your naturopath or herbalist and making food choices based on what is in season can help prepare you for the changes and feel great all year round. 

Photo by Eli DeFaria on Unsplash

Eating seasonally

Eating seasonally no longer comes as second nature to us.  Somewhere in us is programmed the urge to reach for foods which heal and nourish us… but this urge has been dulled.  Most foods are now available all year round due to the speed and ease in which food can be shipped from overseas.  Food has been moved around the world for many years, however now that transport has become faster and easier it is possible to move perishable food great distances before it spoils.  It is now cheaper to produce food overseas where labour costs are lower, such as in African and Asian nations and ship it than it is to produce it locally.  However, the large distances that food travels has a price: pollution.   Another issue is that food is picked too early and artificially ripened with chemicals.  This means that the nutrients that develop during the ripening process are not present in our food, so we are getting less out of it.  Not only does this mean we are leaving a bigger carbon footprint, but the quality of the food is affected and this can have an impact on our health.

For the health of both yourself and our environment, try to always eat local produce that’s in season. 

Winter

During winter, our bodies tend to slow down their processes.  We need to focus on building up our energy and reserves for spring.  One of the ways we can do this is by using herbal medicine to support the adrenal glands (these make the hormones that help us deal with stress).

Foods to eat more of in winter are those with a bitter flavour and high protein foods.  Nutrient dense foods are important as well, which including foods rich beneficial fats, as the body’s appetite increases in winter yet the metabolism slows down – we are storing more from our food. Buying locally grown food is the easiest way to know you’re eating in season. Root vegies are good to eat more of in winter, and are best roasted, stewed, or cooked in soups. A slow cooker is a great kitchen appliance to have for the winter months.

According to the principles of traditional Chinese medicine, you should avoid excessive amounts of ‘damp’ foods during winter such as cheese and ice cream and very sugary foods as this can cause excessive heat to accumulate in the lungs, leading to problems like sore throats, bronchitis and skin problems.

Did you know: according to traditional Chinese medicine principles it’s important to protect your ‘Wind Gate’ during windy days to help protect from colds and ‘flu. Your wind gate is at the base of your neck and your lower back. So wear a scarf and a long coat on windy days!

Winter recommendations from Ayurvedic teachings say that we should wake a little later in the winter months and do some exercise on waking – this ‘later’ time is considered to be 7am, which may not be that much later for some people (such as myself!) What sort of exercise you do depends on how it makes you feel, some people benefit from more gentle exercise like yoga or pilates, and other may need a more intense cardio session.

Just because you may be getting up a little later doesn’t mean you can get away with going to bed later. Sleep deprivation and stress can impair the immune system, meaning you’re more susceptible to catching the winter lurgy’s. Make sure you’re getting plenty of rest in Winter time.

Include more warming herbs and spices into your diet such as cinnamon, cloves, ginger and black pepper. This could be added into food but also into your drinks.

Start and end the day with warming foods, such as a bowl of porridge with some spices for breakfast, and a mug of spiced milk (or ‘mylk’) to end the day. Try to avoid cold food and drinks, which will put out the digestive fire.

If you’re prone to hay fever in the spring time, now would be a good time to start regularly washing your sinuses with a neti pot, or even your standard saline nasal spray.

Summary:

• Balance the nervous system and rebuild the adrenal glands with herbs
  • E.g. Licorice, Rehmannia, chamomile, oats, passionflower
• Energising herbs help to eradicate chronic disease and improve metabolism during winter. See a naturopath or herbalist for recommendations specific to you.
• Eat more seasonal root vegetables, roasted or in soups and stews. Keep your diet nutrient dense.
• Include more spices with your meals. Try spiced milk before bed, or enjoy the occasional glass of spiced wine.
• Keep warm, rugged up and active.

The post Be in Balance this Winter appeared first on Alison Mitchell Naturopath.

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I just love cooking this soup, but especially so in winter time. Mushrooms are a great source of nutrients and if you add some more of the fancy mushrooms like shiitake mushrooms you increase the health benefits of this meal.

~ Serves 4 ~

Ingredients

• 400g mixed mushrooms (I usually use about 250-300g button, swiss brown or field mushrooms and a 150g packet of assorted fancy mushrooms or shitake mushrooms.)
• 500mL chicken or vegetable stock
• 1-2 cloves garlic, crushed or finely chopped
• 1 brown onion, finely chopped
• 1-2 tbsp fresh thyme leaves
• Small handful dried chopped porcini
• Truffle oil – optional
• Cream – optional, omit if vegan
• Bacon – optional, omit if vegan/vegetarian

Method

1. In a small bowl cover the dried porcini with a little boiling water (about 100mL) and allow to sit.
2. In a large pot heat some olive oil and a small knob of butter over medium heat, then add the mushrooms. Cooking, stirring for a couple of minutes then add the garlic, thyme and onion.
3. After a few minutes add the porcini and it’s soaking liquid, and continue to cook, stirring regularly for about 15 minutes.
4. Add the stock, some salt and pepper if you like, and bring to the boil then reduce to a simmer and cook for 20 minutes.
5. At this point I like to use the stick blender to whiz it up smoothly, however you could reserve some of the mushrooms and only blend up a portion of it to retain some texture or to use to garnish at the end.
6. Taste for seasoning and add more salt and pepper if needed.
7. I don’t usually feel it needs cream but if you like you can stir through a spoonful or so of cream.
8. Serve into bowl. I like to drizzle over some truffle oil at the end.
9. Sprinkle with some finely chopped parsley or thyme, the reserved mushrooms, some sautéed bacon, add some extra cracked pepper if you like and enjoy!

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With the cooler months approaching, soups become more of a regular meal for me. I love the comfort they bring and potato and leek soup is one of my favourites.

Not only delicious, but super easy.

 You’ll need:

• 1 leek
• 4-5 large potatoes, peeled and cubed
• 1-2 garlic cloves
• 1L veggie stock
• Milk of choice or cream.
• Half bunch of silverbeet.
• Pinch of cumin.
• Salt and pepper to taste.
• Few rashers of bacon to garnish, finely chopped (optional, omit if vegan/vegetarian)
• Fetta to garnish (optional, omit if vegan)
• Parsley (to garnish)

 Method:

In a large pot, sauté the leek and garlic in a little butter or olive oil until soft. Add in the potato and silverbeet stems and stir through to coat in the oil, and add the cumin.

Pour in the stock, and bring to the boil. Simmer, covered for 30 minutes or until the potato is soft and cooked through. If the liquid gets too low, add more water.

Using a stick blender, blitz until smooth. Put back on the heat and check for seasoning. You can add a splash of cream or milk to make it a bit creamier if you wish. Add in the chopped silverbeet leaves, and let them cook until wilted down.

Meanwhile sauté the bacon until crispy (if using).

Serve up the soup into bowls and sprinkle over the bacon, fetta and parsley. If I’m feeling lush I’ll sprinkle over a little truffle oil as well.

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This is a great meal to make when you want something easy to digest or if you or your loved ones are feeling under the weather (perfect for these cooler months).  This recipe is from the book Secrets of the Red Lantern.

If you would prefer a more traditional congee than don’t fry the rice first, but simmer the rice for longer (up to 2 hours) until it is a porridge consistency.  Either way this is a delicious soothing recipe.

This can be enjoyed for any meal.  It is traditionally eaten as a breakfast.

~ Serves 8 ~

Ingredients

• 1/2 small brown onion, sliced
• 1 tbsp fish sauce
• 2 tsp sugar
• 1 tsp salt
• 1 tsp cracked black pepper
• 1  (4 pound) chicken, whole, or 1 carcass and 2 chicken breasts, or just breasts if carcass unavailable
• 1/2 cup long grain rice
• 1 tbsp sliced spring onions
• 1 tbsp sliced coriander

Method

In a large saucepan place 10 cups water, the onion, fish sauce, sugar, salt and pepper.  Bring to the boil then add the chicken and return to a fast simmer for 5 minutes, skimming the impurities off the surface.  Cover the saucepan with a lid, turn off the heat and allow to sit for 45 minutes.  Remove the chicken and cool by plunging into ice water for 10 seconds, reserving the stock.  Drain the chicken in a colander, then shred the meat into bite sized pieces and set aside.

In a clean saucepan, fry the rice over low heat until fragrant but not brown.  Add the prepared chicken stock and bring to the boil.  Decrease the heat to a simmer and cook, stirring regularly for 25-30 minutes.  Fold the shredded chicken into the soup and then pour into a serving bowl.  Garnish with the spring onions and coriander.  Enjoy!!

Optional

• Add a coouple drops of sesame oil for a slightly different flavour.
• Add sliced ginger or chilli to the stock for some extra warmth.

The post Chicken Rice Soup (Congee) appeared first on Alison Mitchell Naturopath.

The changes in seasons can have a profound effect not only on our social life, but also on our health, energy and mood.  A healthy body can handle these changes with ease, but some people are more sensitive and so are susceptible to falling ill at the change of season.

In Traditional Chinese Medicine (TCM) is it said that our organs can be sensitive in certain seasons so if they are having a hard time we can get symptoms related to what those organs “rule”.

Preparing your body with specific herbs and making food choices based on what is in season can help prepare you for the changes and feel great all year round.

Eating seasonally

Eating seasonally no longer comes as second nature to us.  Somewhere in us is programmed the urge to reach for foods which heal and nourish us… but this urge has been dulled.  Most foods are now available all year round due to the speed and ease in which food can be shipped from overseas.  Food has been moved around the world for many years, however now that transport has become faster and easier it is possible to move perishable food great distances before it spoils.  It is now cheaper to produce food overseas where labour costs are lower, such as in African and Asian nations and ship it than it is to produce it locally.  However, the large distances that food travels has a price: pollution.   Another issue is that food is picked too early and artificially ripened with chemicals.  This means that the nutrients that develop during the ripening process are not present in our food, so we are getting less out of it.  Not only does this mean we are leaving a bigger carbon footprint, but the quality of the food is affected and this can have an impact on our health.

For the health of both yourself and our environment, try to always eat local produce that’s in season.

How our body changes in the seasons and how we can eat to support this

Healthy Summer

Most people’s priority during summer is keeping cool.  Our natural method of regulating our body heat is sweating, and we can help to maintain this mechanism by eating pungent foods (e.g. coriander, ginger, garlic, wasabi).

Aim to drink at least 2 litres of clean filtered water each day, and enjoy lots of fruit.

Summer is also one of the most popular times to lose weight as you become more aware of your body (more skin tends to be revealed) and your metabolism increases as it gets hotter. Exercise is a great way to lose weight, but ensure that for every hour that you exercise you have another litre of water. Consult your naturopath for a professional weight loss program.

In general, the daily diet should contain more vegetables and fruit at this time which will stimulate the appetite and help provide fluids. Warm and cooked foods ensure the digestive system work more effectively; too many greasy, raw and frozen foods can damage the digestive system and lead to a poor appetite, diarrhoea or stomach upset.

As summer progresses try to eat more raw foods, and keep your meals quite light.

Summary:

• Consult your naturopath for a weight loss program if desired
• Drink at least 2L water each day (and 1L additional for every hour of exercise)
• Eat plenty of fruit of vegetables
• Eat pungent foods to help regulate the sweating mechanism

Autumn

Preparing for the dryness of winter and supporting stomach and lung function is our aim for autumn.  Improving the immune system and ensuring that the body has a sufficient store of body fluid for winter is important in preventing infections and coping with the dry weather.  As the lungs and colon are more active in this season people can experience coughs or breathing difficulties, or diarrhoea and/or constipation.  The lungs and colon are eliminatory organs, and help us to ‘let go’ both physically and emotionally, so it may happen that unresolved emotions will pop up during this time.

The mucous membranes in the stomach, intestines, lung, mouth, throat and sinuses are one of our first lines of defence – improving the integrity of these and the good bacteria that resides within helps us to reduce our chances of getting an infection in the winter months.  If your skin is dry during this time, chances are your lungs are dry too.

Sour foods (eg pineapple and lemon) have astringent properties and this helps prevent bodily fluid loss.

Eat lots of red and yellow vegetables during autumn to get plenty of immune boosting nutrients.  Continue to eat pungent foods.  There are also several herbal medicines that can increase your immunity by boosting white cell count and will improve your ability to fight infections.  If you’re susceptible to getting colds and ‘flu at the change of season, consult your naturopath now to prepare.

Summary

• Drink plenty of water
• Enjoy sour foods to prevent fluid loss
• Take herbs to tone stomach and lung function
  • E.g. Mullein, Lemon balm, Licorice, Meadowsweet
• Take immune boosting herbs and nutrients
  • E.g. Echinacea, Zinc, Vitamin A, Vitamin C, Probiotics, SB.

Winter

During winter, our bodies tend to slow down their processes.  We need to focus on building up our energy and reserves for spring.  The most important organ to replenish is the adrenal glands, which help us cope with stress.  Commonly, people experiencing anxiety, cold limbs, palpitations and fatigue are showing signs of adrenal weakness.  Our urinary system is sensitive during winter as well, and according to TCM principles these organs look after our ears, bones, hair and lower back.

The best foods to eat in winter are those with a bitter flavour, are naturally salty (e.g. miso, sardines, soy sauce and barley) and high protein foods.  Dark foods such as black beans and seaweed nourish and strengthen the kidneys.  Nutrient dense foods are important as well, as the body’s appetite increases in winter yet our metabolism slows down – we are storing more from our food.

According to the principles of traditional Chinese medicine, you should avoid high calorie foods during winter as this can cause excessive heat to accumulate in the lungs, leading to problems like sore throats, bronchitis and skin problems.

Cook your meals for longer over a lower heat, using more water and a little more quality salt and oil.  Enjoy hearty meals like soups and stews, and use cooking techniques like roasting rather than stir-frying.

Summary:

• Balance the nervous system and rebuild the adrenal glands with herbs
  • E.g. Licorice, rehmannia, chamomile, oats, passionflower
• Energising herbs help to eradicate chronic disease and improve metabolism during winter
• Eat nutrient rich but low calorie foods
• Ensure you obtain protein with each meal
• Eat bitter foods

Spring

Spring is all about new life.  Spring is also one of the best times to support and repair our liver function as this organ tends to become more sensitive now. Most people subconsciously cut down on their fatty food and alcohol intake in Spring.

The liver is important for detoxifying all that we eat and come in contact with.  It is also our ‘furnance’ – it burns fat for energy.  According to the TCM principles the liver stores blood and is connected to our eyes, nails and ligaments.  Supporting the liver with herbal medicine can help to reduce the severity of spring time allergies and other conditions that occur.  The emotion associated with the liver is anger and frustration and these can surface more at this time.  Getting outside and having fun helps us to deal with these emotions.

Start to reduce salty and heavy foods and introduce more sour foods such as chicken, lemon and tomatoes along with sweet and pungent foods such as honey, dates, ginger and onions.  These flavours are more nourishing to liver function and by supporting our liver with food and also with herbs, we help our body to eliminate any old disease and increase our energy and metabolism.  Try to eat more greens, particularly those that are fast growing.

 Summary

• Support liver function with herbs
  • E.g. Dandelion root, St Mary’s Thistle, Schisandra, Globe Artichoke
• Reduce heavy food foods
• Increase sour, sweet and pungent foods
• Increase green leafy vegetables

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Below you’ll find some basic techniques to help protect you from viruses, but remember that if you feel yourself getting sick you should come in straight away and I can give you some herbs to boost your immune system and help fight off the infection. ‘Acute’ care consultations are available in these instances, which are half the time and price!

What to do for colds and flu!

Need some help battling the winter bugs?

 We all know the symptoms of the common cold: sneezing, sore throat, runny nose and fever. Although these symptoms are usually mild, colds and flu are the leading cause of doctor visits and missed days from school and work.

Dreading the winter months?

The common cold strikes many people every year, especially during these cold winter months. Many people often dread the winter months, not because of the cold, windy, wet weather, but because they suffer terribly with the symptoms of the flu or common cold. Keeping your immune system healthy by eating a well balanced diet and taking natural supplements can assist your body’s natural immune function and get you through the winter months without suffering those terrible cold and flu symptoms.

Instigators of a weakened immune system

There are many factors that may contribute to the weakening of your immune system. In order to maintain a healthy immune system you should try to minimise these factors:

o Physiological, psychological and emotional stress

o Lack of regular exercise

o Lack of sleep, rest and relaxation

o Poor diet

o Nutritional deficiencies

An apple a day keeps the doctor away!

There is a lot to be said about this old saying.  Maintaining optimal nutrition is extremely important in maintaining health, wellbeing and a balanced immune system. In order to give your body a fighting chance against the common cold, we suggest you follow these tips for a healthy immune system:

 o Eat a balanced diet high in fibre and complex carbohydrates, low in fat, with moderate amounts of protein. Eat fresh, wholesome, unprocessed foods.

o De-stress! Enjoy plenty of rest and relaxation.

o Exercise regularly.

o Increase water intake to six to eight glasses per day.

o Supplement your diet with recommended nutrients and herbs.

How I can help.

When colds or flu strike, I recommend using natural supplements to help support and boost your body’s natural immune function. Both the common cold and flu are caused by viruses and what many people may not realise is that antibiotics are not able to kill viruses; they are only able to help with bacterial infections. Fortunately there are herbs and nutrients that can help manage these viral infections.

Herbal immune booster:

The following herbs have been shown to kill the viruses which cause the common cold and flu and are now available in convenient tablet form.

o  Andrographis paniculata is an Ayurvedic herb which has a long history of use for bacterial and viral infections.  Clinical studies have shown it can reduce the severity and duration of the symptoms of colds and flu. Its antiinflammatory properties contribute to its symptom relieving properties.

o  Picrorrhiza kurroa has been used traditionally in Indian and Chinese Medicine to help maintain a normal healthy immune system. It has been shown to exert anti-nflammatory and immune-stimulating actions.

o  Sambucus nigra (Elderberry) has traditionally been used for its anti-catarrhal and fever-reducing actions to help relieve the symptoms of colds. It is indicated in atarrhal inflammation of the upper respiratory tract, such as the common cold/flu, sinusitis and recurrent or acute coughs.

Nutrients for immune support:

Zinc may be the most important mineral for your immune system. Zinc deficiency may cause a weaker immune response, predisposing you to a more lengthy or severe cold. In fact, optimal zinc levels have been found to inhibit the common cold virus.

Vitamin C is also important as it increases the activity  of infection fighting white blood cells. Vitamin C may prevent the common cold as well as shorten the duration of the symptoms. These two important nutrients for the immune system are available from us in a pleasant tasting powdered supplement.

So even if it is cold and flu season again, doesn’t mean that you need to walk around with a throat that is on fire, a seriously stuffy head and a temperature that is through the roof. There are many natural supplements available to help boost your immune system, and prevention is much better than cure. Come and talk to us today about how you can get through the winter months fit and healthy.

The post What to do for colds and flu! appeared first on Alison Mitchell Naturopath.