Diet, emotional health, exercise, food, health, mental health, motivational, nature, Traditional Chinese Medicine

A Chinese medicine guide to living well in Spring

I’m a bit slow on getting my spring living post out this year! Apologies to all of you who have been wondering what to do since the turn of the season, you can now relax with the information contained within this post.

Here’s a little song to get you out of winter and into the spring mood.

In Chinese medicine the season of spring is all about these:

  • Moving from the cold and slowness of winter into a warmer, more energetic state as our Yang Qi predominates.
  • There is an upward energy.
  • The mood picks up, life feels lighter.
  • And there is a need to move more and get active.
  • We need to stretch out and get flexible after the rigidity of winter.
  • Plants are sprouting fresh green shoots.
  • This is the time of the Wood element and the Liver and Gallbladder need care.
  • The wind picks up. This has been particularly noticeable in Brisbane in the afternoons especially earlier in the season.
  • There is more light and longer days giving us a good supply of vitamin D to support our yang Qi. Safe levels of sun exposure depend on where you live and are outlined here.
  • The colour is green in keeping with those fresh sprouts.
  • The flavour is sour which again brings a feeling of lightness and freshness.
Spring is a wonderful time to walk around the Jacaranda trees in blossom.
Spring is a wonderful time to walk around the Jacaranda trees in blossom.

If you don’t naturally feel this shift to spring or you want to maximise your spring energy to live in harmony with the seasons then here are some tips:

  • Go to bed a little later and wake a little earlier (just like the birds)
  • Get some outdoor exercise (eg. walking or qi gong) and sunlight in the morning before you start the serious stuff in your day.
  • Wear loose clothing and don’t tie your hair back tightly. Let everything flow.
  • Focus on relaxation and flexibility of your mind and body. Now is an excellent time to get into some meditation and/or yoga.
  • Sing, dance or do activities that lighten your mood.
  • Work within your limits so as to enjoy the movement and longer days but not to overtire yourself.
  • Be prepared for changes in the weather, so while most of your summer clothes are coming out, have a spare layer handy to protect yourself from a sneaky cold snap or some breezy conditions.
  • Do a spring clean. Get rid of the clutter and excess that might have been stored away during winter  (or the rest of the year). A spring clean can be in your house, body and/or mind. Make room for the new.
  • Open the windows. Get good ventilation in your space. Get some indoor plants.
  • Focus your attention to being positive, optimistic, open minded, tranquil, happy and friendly.
  • Enjoy nature. Go hiking, camping or anything you enjoy that takes you into the great outdoors.
  • Generally eat fresh, clean and crisp foods that are in season. Some Chinese medicine dietary tips include benefiting the:
    • yang qi through pungent foods (eg. onions, garlic, ginger, paprika, chives, mint and mustard)
    • liver through some sour foods – just enough to make you feel well but no need to over do it. A squeeze of lemon in your water or some natural yogurt can be beneficial.
    • wood element through green coloured foods eg. green tea, green leafy vegetables (kale, broccolini, baby spinach), peas, beans, asparagus, sprouts and celery.
    • Avoid very spicy and fatty foods at this time of year and don’t overdo the sour flavour.

For another post about spring health read here.

To book an appointment at the clinic or further information on Chinese Medicine contact Dr Sarah George (Acupuncture).  Sarah is a practitioner of acupuncture (AHPRA registered), massage therapy and natural health.

Diet, food, health

How to eat more local, seasonal vegies each week: Food Connect

Today's vegie bounty from the Food Connect box.
Today’s vegie bounty from the Food Connect box: celery, potatoes (Dutch Cream), pumpkin (Jap), sweet potatoes, tomatoes, chillies, Chinese greens, broccoli, lettuce, baby spinach, dill and radishes.

As an acupuncturist who aims to improve the overall health of each and every one of my patients, if there is one general piece of lifestyle advice that I could give nearly everyone it would be:

Eat more whole foods, particularly vegetables.

How many serves of vegetables should you aim for in a day?

Five serves per day. “What is a serve?” I hear you ask. Check out these guidelines. Generally, a cup of raw or a 1/2 cup of cooked vegetables is 1 serve. You’ll most likely need to spread them over at least 2-3 meals. (It’s okay to exceed your vegie intake but don’t exceed your fruit intake of two serves/day due to the sugar content.)

Don’t forget that some fresh produce is best eaten organic or chemical free. What are the dirty dozen?

How can you eat this many chemical-free vegies easily?

Let me tell you a story…

Once upon a time, many years ago, I was at a Mind Body Spirit Festival. A man walked around giving out organic carrots for people to taste. The carrot was deliciously sweet to taste. The man was Robert Pekin – the brains behind Food Connect. He gave me a brochure about his Community Supported Agriculture program he was about to start. I became a subscriber as soon as they opened and continued my subscription for years. Something happened and I got out of sync. I’m so glad that I am once again a subscriber and picked up my second box today.

Here’s why I love Food Connect:

  • You can purchase a vegie, fruit or fruit and veg box in different sizes from Food Connect.
  • If you don’t want a box, you can select your own foods from their extensive list. See here.
  • They also sell breads, flours (including brown rice flour), sauces, honey, eggs and lots more.
  • If you don’t want to order every week, you don’t have to. Or if you do, you can set up a standard order.
  • The produce is sourced locally within 400km of Brisbane and is either chemical free, bio-dynamic or organic.
  • The produce is in season, unlike many of the offerings in our big supermarkets.
  • You support local farmers and get to know a little about their farms. They are featured in the newsletter in each box and you can also do farm tours.
  • You choose which ‘City Cousin‘ you will pick your order up from. These wonderful people are found in every few suburbs.
  • It’s not that expensive. The box featured above and below cost $44. I’ve found this reduces my weekly food bill by not needing to visit the shops most days.
What a small vegie box might look like.
What a small vegie box might look like.

The produce in the box I picked up today had traveled only 184km. This would not be the case if I had bought the same items in a major supermarket.

Having a weekly order of vegies each week will increase your vegie intake easily. You will need to eat through them before the next order is due. It also saves you having to do day-to-day grocery shops. If your fridge and pantry are stocked with fresh vegetables already you will be more likely to eat them.

Tonight I turned my vegies into this delicious tofu and vegie curry:

Food connect curry

So make the commitment to increase your vegetable intake. If it’s not through a scheme like Food Connect, regularly visit farmers’ markets for your groceries or even grow your own fresh produce!

For further information on Chinese Medicine contact Dr Sarah George (Acupuncture).  Sarah is a practitioner of acupuncture (AHPRA registered), massage therapy and natural health at her Broadbeach clinic and is the Chinese Medicine Senior Lecturer at the Endeavour College of Natural Health Gold Coast campus.

 

 

Diet, emotional health, exercise, food, mental health, nature, Traditional Chinese Medicine

Living well in Autumn

From the cartoon genius that is Michael Leunig. I thought this was incredibly cute.

Many people say that autumn is one of the most delightful times of year in Brisbane with beautiful clear skies and moderate temperatures. Autumn is the time when the heat and humidity from summer dissipates gradually and we begin to dry off and cool down in the transition towards winter. Here’s something to put you in the mood: Tchaikovsky’s Autumn (or October in the northern hemisphere) – the inspiration for Leunig’s ‘The Autumn Circle of Magpies and Ducks’ perhaps?

As a follow up to my summer livin‘ post I thought I should introduce you all to good living tips for autumn too. The following are a collection of ideas (in no particular order) associated with autumn:

  • Gathering
  • Harvest the mature
  • Build storage for winter
  • Yang Qi (energy) falls and Yin Qi (energy) rises gradually
  • Qi (energy) moves inward and downward
  • Bright and crisp
  • Cool and dry
  • Clarity and simplicity
  • Reflection and reconnection
  • Slowing down
  • Lungs, large intestine and your skin
  • Preserving a harmonious mood
  • Pungent flavours and aromas
  • The colour white
  • The metal element

Gradually add even just a few of these tips as the weather changes to maximise your health in the autumn:

  • Lifestyle:
    • Get more sleep. Go to bed earlier than in summer and rise a little later.
    • Don’t tire yourself out physically or sweat too much.
    • Feel the weather getting cooler but don’t feel the need to rug up to be ‘over’ warm until the weather gets colder. Layers are good! On the other hand, be prepared with some warm clothes and bedclothes in the case of a cold snap.
    • Exercise should be more about building strength than sweating it out in the autumn. This relates to gathering muscle and preserving body fluids. However, if you wish to lose weight, Chinese medicine considers autumn a good time to exercise more to prevent further ‘storage’ over the winter.
    • Look after your skin. Find yourself lovely aromatic, natural facial and body moisturisers/oils to keep your skin nourished in the drier climate. Don’t forget to moisturise after a bath too.
    • This is also an excellent time to pull out some books, cards and board games for a little bit of inside time with friends and family in the evenings.
  • Emotional health:
    • If you love summer then autumn can be a sad time. Make the most of bright and crisp autumn days, getting some safe exposure to sunlight. This could involve a walk in nature, exercise in a park, and sightseeing around mountains, rivers or lakes.
  • Foods:
    • More substantial meals than in summer, yet not as heavy as in winter – simple and sumptuous!
    • Savour the deep, complex flavours of autumn.
    • Moisten dryness with foods such as pears, spinach, nuts, seeds, avocado, milks (if they agree with you, including soy) and honey. Porridge with honey and banana can be very moistening.
    • Eat some pungent and warm foods (Eg. leeks, radishes, garlic, cinnamon, ginger, onion and chilli) but not until you sweat.
    • Also gradually include sour (preserve fluids) and bitter (descends to store) flavoured foods.
    • Make the most of: wild mushrooms, garlic, leeks, onions, potatoes, turnips, parsnips, swedes, beetroot, broccoli and borlotti beans. A lot of these foods are naturally white in colour which is synonymous with the metal element.
    • Avoid excessive cool/cold/icy foods and drinks.
    • Use cooking methods which will maximise food aromas such as baking (warming) and saute (preserving moisture content). Use your slow cooker to gently warm and keep the moisture in your food – plus you will come to the aroma of a home cooked dinner!

If you find that autumn brings out the worst in your health (eg. moodwise, asthma or respiratory symptoms, skin conditions, constipation or other digestive orders) talk to me about acupuncture, herbal medicine or other lifestyle methods which may benefit your condition.

To book an appointment at the clinic or further information on Chinese Medicine contact Dr Sarah George (Acupuncture).  Sarah is a practitioner of acupuncture (AHPRA registered), massage therapy and natural health.

acupuncture, herbal medicine, massage, Traditional Chinese Medicine, Uncategorized

My new clinic

peony red webAs you will have seen in my last post I have been offered and have decided to accept a permanent Chinese Medicine lecturing position at the Endeavour College of Natural Health. I’m excited about embracing this new challenge but as a result I will be moving on from a position I have very much enjoyed at the HealthWise Clinic.

My last day at HealthWise Clinic will be Wednesday 6th November 2013. Call (07) 3839 1077 to make an appointment.

But I’m not giving up clinical practice altogether. I can’t. I love what I do too much.

Your future health care

As a Chinese Medicine Board Registered Acupuncturist, it is important to me that you are well looked after for your health care needs and I will do my best to make sure they are met for your individual situation.

For those of you who have been seeing me at the HealthWise Clinic over the last (almost) six years I’d like to recommend the acupuncture services of my HealthWise colleagues, David McLeod and Zam Martin.

If you are a massage patient please contact me and I can refer you to a massage therapist who is convenient to you.

Or if you prefer…

New clinic contact details

Although my appointment times will be limited due to accepting a permanent lecturing position, I will continue to practice acupuncture and massage from this clinic:

Acupuncture & Natural Therapies Centre
26 Thomas Street
West End  QLD  4101
Ph: (07) 3844 2217

My first day at this clinic will be Thursday 7th November 2013.

If you wish to contact me

Please feel free to contact me to discuss your future health care options. And please know that you are always welcome to stay in touch. You can:

  • ‘like’ my facebook page
  • ‘follow’ me on twitter
  • ‘follow’ this blog by email (link close to the top of the right hand column)
  • email me directly

Thank you for placing your trust in me to provide your health care. I am truly honoured to have shared your healing journey with you.

To book an appointment at the clinic or further information on Chinese Medicine contact Dr Sarah George (Acupuncture).  Sarah is a practitioner of acupuncture (AHPRA registered), massage therapy and natural health.

Diet, food, nature, Traditional Chinese Medicine

New guest post for Alive Berry on eating well in winter

chai
Chili-choc-chai tea

I’ve had the good fortune of being asked to write for the brilliant online health magazine, Alive Berry.  Do check them out for all of your mind, body and soul needs.

Following on from my Wellness Ninja blog post from yesterday Three of my favourite spices for winter warming, my first Alive Berry post is A quick guide to eating well in winter. Enjoy it!

 

For further information on Chinese Medicine contact Dr Sarah George (Acupuncture).  Sarah is a practitioner of acupuncture (AHPRA registered), massage therapy and natural health at her Broadbeach clinic and is the Chinese Medicine Senior Lecturer at the Endeavour College of Natural Health Gold Coast campus.

Diet, food, recipe, Traditional Chinese Medicine

Three of my favourite spices for winter warming

spices webI don’t like being cold and I’ll admit it, I spend most of winter looking forward to spring. Yes, even in the Brisbane winter. There are many ways we can keep warm in winter – and choosing the right foods is one of them. Here are three of my favourite flavours to spice up my life in winter. In Traditional Chinese Medicine (TCM) we describe each substance by its temperature, flavour and action in the body – some foods have a warming or hot action on the body.

Enjoy this tantalising yet brief introduction to my top three favourite warming spices and how you can use them in your diet:

  • Cardamom: warming, pungent and slightly bitter. Cardamom is an excellent digestive stimulant. It is sometimes termed the “Queen of the Spices” and is probably best known for its use in curries but can also be added to cakes and biscuits. The pods can be chewed on as a breath sweetener. There is a restaurant I like to have breakfast at that makes a wonderful tomato relish with bursts of cardamom pods in it. Cardamom even pops up in gin and some liqueurs.
  • Cinnamon: hot and sweet. Again this spice is excellent for the digestive system and great for the common cold accompanied by runny noses and chills. Once again this is an excellent spice to be used in curries. It is also wonderful in porridge, pickles, chutneys and smoothies (adds some warm energy to a cold drink). It is a delicious addition to stewed fruits. In baking it teams well with apples and bananas in muffins, slices and cakes. There is a schnapps called Goldschläger based on cinnamon and several spirits and liqueurs that also take advantage of the wonderful flavour of cinnamon.
  • Ginger: warm (fresh) and hot (dried), pungent and slightly sweet. Ginger is one of the great digestive herbs. It is well known for calming a nauseous stomach. This spice is versatile – fresh, it can be used it in curries, stir fry, congee, dumplings, spring rolls or almost any Asian style dish. Pickled, it is an excellent accompaniment to sushi. I love to snack on crystallised (or nude) ginger in trail mix when I go hiking. It is also a lovely addition to biscuits and cakes, including as a decoration on icing. And for a real treat, I can’t go past dark chocolate coated ginger. Dried ginger can be added to baking and in curries. I occasionally add just a sprinkle to my rice porridge. Ginger is also made into wine, beer and ale.

These spices can be combined with black tea to make chai (spiced) tea which is a comforting hot drink for a cold day, although, each spice could be used on its own as a herbal tea. Mulled wine is another way to combine these spices to make a warming red wine beverage. Of course, it should only be consumed in moderation. I have a nice recipe for cardamom and ginger biscuits here.

What are your favourite winter warmers?

For further information on Chinese Medicine contact Dr Sarah George (Acupuncture).  Sarah is a practitioner of acupuncture (AHPRA registered), massage therapy and natural health at her Broadbeach clinic and is the Chinese Medicine Senior Lecturer at the Endeavour College of Natural Health Gold Coast campus.

emotional health, health, massage, mental health

Five reasons why you should learn to massage for fun

  1. Everyone loves a massage.
  2. Massage has lots of health benefits:
      • Pain relief – For musculoskeletal injuries, tension headaches and back pain.
      • Detoxification – Massage stimulates the immune system by increasing blood flow and lymph drainage.
      • Muscle recovery – Massage helps clear muscles of lactic and uric acid that build up during exercise.
      • Muscle tone – Improving muscle tone and delaying muscle atrophy resulting from inactivity.
      • Prevent injury – Deep massage can separate fascial fibres, prevent adhesions and reduce inflammation and oedema.
      • Healing – Massage increases circulation and therefore improves the delivery of oxygen and nutrients to the cells.
  3. Massage promotes a sense of wellbeing:
      • Mental alertness – After massage, EEG patterns indicate enhanced performance and alertness on mathematical computations.
      • Reduced anxiety and depression – Massage has been shown to reduce subclinical depression.
      • Relaxation – The release of endorphins and serotonin inducing a relaxed, ‘feel good’ state can improve sleep, reduce blood pressure and heart rate.
  4. Helping someone else to relax and feel good, also makes the giver of the massage feel good too.
  5. There’s a good chance if you give a massage, you might get one on return, which is always nice. ( To increase your odds of this, make sure to encourage your partner/friend/family member to learn to massage with you).

Fancy learning to massage just for fun?  I’ll be teaching a “Massage for Beginners” course through the lovely people at Bright Learning on Saturday, 19th November, 2011.  We’ll also be touching on some useful acupressure skills too.

For more details or to book – click here.