Spring Recipe - Stir Fried Chicken and Goji Berries
By Vicky Chan of NourishU
Spring Recipes
Spring is the season of new growth, the season of wood and the season of the liver. It is the season of wind and rain and very unstable weather. It marks the beginning of a new growing season including bacteria and viruses. People can easily catch cold/flu and infectious diseases in spring. Wind-injuries can be characterized by rapidly changing and moving symptoms such as a stuffy and runny nose, coughs, fever, body pain, sneezing, and dizziness.
Our livers are most vulnerable to wind-injury in spring. It is important to invigorate the liver by eating warming and pungent food to defend and expel wind evil. Foods that are sweet in nature such as dates, goji-berries, animal's liver and leek can benefit liver health and help to promote liver qi. Sour can nourish liver and promote blood. Salty taste can promote sour.
Spring tonics emphasize on light and healthful foods such as spinach, celery, onion, lettuce, leaf mustard, Chinese yam, wheat, dates, peanuts, onions, cilantro, bamboo shoot and mushrooms. Soybean, bean sprout, egg, and tofu are rich in protein and can promote liver health and healthy growth of tendons.
Chrysanthemum Flower
Chrysanthemum flowers are very effective in lowering liver heat and calming the liver. They can be used as a tea or cook with other ingredients to make soup or entree dishes.
Dandelion
Dandelion is everywhere in spring. It is bitter and sweet in taste, cold in nature, and attributive to liver and stomach channels.
Pick dandelion leaves from your garden or from a wild field where there is no chemical pollution to make a detoxification tea for yourself and your family in spring. It is diuretic, clears damp-heat and toxic material, and benefits liver health. You can repeat this once again in late summer when you see them bloom again. It is the most inexpensive and effect detoxification tea that you can give to your body.
Stir Fried Chicken & Goji Berries
THERAPEUTIC EFFECTS
Benefits the liver and eyes.
INGREDIENTS
- Astragalus (huang qi) 黃耆 - 30 gm
- Goji-berry / Chinese Wolfberry (gou ji zi) 枸杞子 - 15 gm
- Chicken breast - one piece
- Cucumber - one
- Cooking wine - 2 spoonfuls
- Rinse astragalus and put with 2 cups of water in a pot and let it sit for 30 minutes. Then bring water to a boil and lower heat to medium-low to cook down to 1/2 cup of water left. Strain and keep aside.
- Wash and shred chicken and cucumber.
- Season chicken with salt, pepper, cornstarch and 2 to 3 spoons of astragalus water.
- Soak goji-berries for 20 minutes and rinse. Season goji-berries with some astragalus water.
- Warm one spoonful of oil in a wok and stir-fry chicken for a few minutes. Then sprinkle in cooking wine and the rest of the astragalus water, and stir.
- Add cucumber and stir for a few more minutes, then add wolfberry and stir for a couple of minutes more and is done.
USAGE
No restrictions.
. . . . . . . . . . . . . . . . . . . . . . . .
Winter Recipe for Kidneys - Fox Nut Rice Pudding
By NourishU
Kidney/Bladder Disease
Kidney deficiency is the cause of many illnesses and over 80% of people have a certain degree of kidney deficiency. Cold hands and feet, lack of energy, ringing in the ears, sexual dysfunction, joint pain, menstrual disorder, prostate problems, back pain, hearing impairment, premature aging, incontinent are some typical examples.
Winter time is the best season to preserve and promote kidney health. Eating black color food such as black beans is good for kidney. Salty taste can benefit kidney but too much can damage kidney too. Kidney stones are formed by the buildup of substances which crystallized into stone-like deposits. Diets high in protein and lack of exercise will result in severe overall net calcium loss and increase calcium presented to the kidneys. Western doctors’ advice in reducing the burden and workload of the kidney is by eating a diet low in meat, high in carbohydrate, restricted salt and drink plenty of water to dissolve smaller stones. And by avoiding peanut, chestnut, soy, asparagus, spinach, corn and egg and eating more celery, apple, pear, and beans.
The symptoms of a kidney infection are a sore throat, fever, lower back pain, tiredness, fatigue, thirst and loss of appetite. When there is edema, the volume of urine decreases and so is the blood pressure. Infections of the urinary tract are more common in females than males. It could be due to poor hygiene or food allergy. Bacteria grow more easily in alkaline than in acid urine and vitamin C can promote acid urine and also improve immunity.
The food treatment for kidney infection should include a low-sodium and high protein diets such as fish, meat, egg and soy products. Water intake should be increased. Diuretic foods such as watermelon, winter melon, black bean, broad bean, see qua, and small red bean are effective in expelling dampness. Corn silk and corn kernel cook with water to make tea can alleviate urinary tract or bladder infection. Grape juice can treat female urinary tract infection. Avoid spicy foods, garlic, and chive.
The other kidney dysfunctions include frequent urination, nephritis, leukorrhea in women, and nocturnal emission and spermatorrhea in men.
According to Chinese medicine, kidney problems are caused by yang deficiency, spleen, and heart deficiency. Emission is induced by excessive fire due to yin deficiency, weakness of kidney qi or the descent of heat-dampness. Treatments include nourishing kidney yin, removing fire, clearing heat and dissipating dampness.
Fox Nut Rice Pudding
Dried Fox Nut Seeds
Symptoms
- Frequent urination especially at night
- enuresis
- whitish and turbid urine
- nocturnal emission
- leukorrhea
Therapeutic Effects
Tonify kidney and spleen, preserve essence, strengthen the muscles that control urination, relieve diarrhea.
Ingredients (2 Servings)
- Fox nut (qian shi) 芡實 - 120gm
- Sticky rice powder - 6gm
1. Wash fox nut and soak with 2 cups of water for 4 hours.
2. Pour fox nut and water into a grinder and grind it into a fine paste. Add sticky rice powder and mix well.
3. Pour mixture into a small pan and cook over medium-low heat to become a thick soup (about 10 minutes). Stir frequently and add water if necessary.
4. Add a little salt to serve.
Usage
Eat half before dinner and the other half one hour before bedtime. Continue for 10 days as one course of treatment. If necessary, continue up to one month or two to see a complete recovery.
. . . . . . . . . . . . . . . . . . . . . . . . . .
If you would like a downloadable information sheet that will tell you all about how to live in harmony with the Winter Season in Chinese Medicine, you can find it here - The Winter Season in Chinese Medicine.
Beautiful featured image photo by Julien Pianetti on Unsplash
The Most Important Qigong II - (Standing Post - Zhan Zhuang)
by John Voigt
In silence there must be movement, and in motion, there must be silence.
A small movement is better than a large movement,
no movement is better than a small.
Silence is the mother of all movement..
In movement you should be like a dragon or a tiger.
In non-movement you should be like a Buddha.
--Wang Xiangzhai, the Father of Standing Post Qigong
This is a continuation of the article - The Most Important Qigong - that appeared in Chinese Medical Living, January 2018.
A Quick Summary.
Stand straight and relaxed with chin slightly tucked back. Raise your arms and pretend to hug an imaginary large tree (or large ball). Breathe slowly, deeply, and smoothly. Hold the pose as long as possible. Relax into any discomfort you experience. If you experience any pain then stop immediately. With an empty mind be aware (feel) your posture; and gently correct it if necessary.
How Long to Practice.
Even a few minutes of serious practice each day should bring about some positive results. As long as there is no pain, slowly extend the length of the practice. With an accomplished teacher several hours—even more—are theoretically possible. However, for those who need more specific instructions: “Start by doing the standing exercises for five minutes a day. After three weeks, increase this to ten minutes. Three weeks later, aim for 15 minutes, and 20 minutes after a further three weeks. You can stand longer if you wish, but 20 minutes will refresh your whole system.” Master Lam Kam Chuen. The Way of Energy, pg. 25.
The important thing is to practice as relaxed, as long, and as often as you can.
MANAGING THE DISCOMFORT:
Photo credit: https://www.pinterest.com/pin/519532506985622303/
Discomfort is to be expected and dealt with by relaxing and breathing into the strained area.
Ignore any itches, tingling, even minor quick flashing pains which often are signs that energy blockages are being opened. If it gets to be too much just stop doing the standing posture for a few seconds, then return to it with the arms not held so high, or the knees not bent so much. To alleviate some discomfort in the arms, imagine they are suspended up by strings from the elbows and wrists. Or lower the hands down to in front of the belly. Or imagine the arms are made of cotton.
Other ways to reduce discomfort are more fanciful, but perhaps more effective: imagine you are floating in a pool of warm water; or you are a feather floating in the air. For those that are more spiritually aggressive, imagine you are an angelic being of light floating in the heavens.
The simplest remedy is paradoxical: with the hint of a smile on your lips, just disregard the discomfort and sink into it as if it weren’t there—something like getting a “second wind” for a long distance runner.
However if sharp or intense pain occurs anywhere, especially in the knees or other joints, STOP! If pain continues to occur during future practice, discontinue all practice until you receive professional advice from someone experienced in these matters.
TECHNIQUES TO BETTER THE PRACTICE:
A Straight Back.
Be aware of the alignment and symmetry of your pose, and gently adjust and correct it as needed.
Although they may think that they are standing straight, most people lean slightly backwards or forwards when doing Standing Post. To experience what a straight back really feels like, lie on the floor in a supine position, or stand against a wall. Or do it with a full length mirror to check your stance; or have someone look at you and tell you when are not straight. Or imagine you are hanging from the limb of a tree by the hair on the top of your head.
Do not “tuck the tailbone under.” Do not put that kind of force on your spine. If you “sit back” on an imaginary high stool, the coccyx will properly straighten by itself.
Note:
Many people need to feel that they are leaning forward to get a correct straight posture.
Look at Grand Master Yu Yong-Nian with his students in the next picture. For most (and especially with Master Yu) a theoretical plumb line could be dropped from the crown of the head through the center of the abdomen down to the perineum area. Not only that: the Kidney-1 points (behind the balls of the feet) also line up, and all this is done so effortlessly!
Grand Master Yu Yong Nian with his students, Beijing, circa 1985.
Image source: http://www.yiquan78.org/postures.htm
MIND:
“This is a mental as well as physical exercise, overcoming random thoughts is an important aspect …. Only [by] being completely relaxed and natural, not trying to control, just letting thoughts come and go Without Attachment, can one really stabilize and liberate the consciousness.” Wang Xiangzhai: Entering the Quiet State.
Other methods to clear the mind to gain that needed “quiescence”: listen to the breath - make it silent - listen to the silence of the breath. If that is too difficult, count each inhalation up to ten, then go back to one and repeat the counting.
Superstar martial artist Bruce Lee may have said it best in the movie, Enter The Dragon” with his “Don’t think, feel” … [that way you won’t miss ] … “All that heavenly glory.”
EYES:
Gaze in an absent minded way at the hands. As the Chinese say, “Look but don’t look.” This helps to more deeply relax into the static standing posture.
SHOULDERS:
If you have trouble keeping the shoulders loose, inhale and squeeze the shoulders up; then quickly exhale and drop the shoulders.
FINGERS-HANDS-ARMS:
The fingers are slightly spread apart, and the thumbs are slightly bent—(imagine each hand is catching a ball). Or, sometimes I tell my students, “think tiger claws.” And keep the wrists loose.
Hands and arms are normally just below shoulder level, but they may be at the level of the lower abdomen (dantian), or the forehead, or the palms may face the ground; there are many possible options.
The Eight Zhan Zhuang Posts of Yiquan
Image source: http://mitqigong.blogspot.com/2011/06/eight-zhan-zhuang-posts-of-yiquan.html
KNEES:
The knees should never go past the toes; doing that can harm the knees.
About Knee Bends.
Many martial arts teachers say that with the legs wider apart than shoulder width, you can gain a lower crouching stance which will enable more vital energy (qi) to be packed into your body. This certainly has validity. However in the standard practice of Zhan Zhuang, it is only an advanced option, and is best done only under the supervision of an experienced master teacher.
Normally the knees are bent about an inch—but it is standard to bend them as
much as you can without experiencing pain.
The knees should slightly push outward. To accomplish this, imagine a large ball expanding against, but simultaneously being held in place (isometric-like) by your knees. Guide your body weight to—and slightly lift up—the yongquan (Kidney-1) acupuncture points directly behind the balls of the feet. This lifts the arches and distributes the weight between the heels, toes, and sides of the feet. This will help you feel lighter and more agile. It also keeps the knees from pointing inward.
Be a TREE.
Zhan Zhuang sometimes is translated as “Standing Like a Tree.” It may be helpful to bring the concept of Tree into the practice. For example, do the exercise outdoors among large healthy trees—You can imagine that you too are a tree standing straight and powerful; drawing up earth-yin energy and drawing down sun-yang energy.
Or visualize you are squeezing a tree and making it smaller; not only with your hands and arms, but also with your knees and legs. Or imagine that you are pulling it out by its roots. All of these are done without any external movement.
To Prevent Energy Leakage.
Very gently tighten the muscles in the anal and perineum area.
What Not To Do.
Master Wang Xiangzhai taught that Conscious Awareness and Physical Form working together is the basis of this work: In his words, “Mind activity is born from the posture; posture follows mind activity.” What this means is that although he did teach using certain visualizations, he rejected thought controlled qigong practices such as orbiting qi in the meridians, working with specific acupuncture points, or Daoist or Buddhist breathing techniques. I think he wanted us to be without any words in a place of Oneness (the “Flow” or what athletes call, “In the Zone”).
BENEFITS FROM DOING THE PRACTICE:
“I do Zhan Zhuang and I’m happy! I do Zhan Zhuang and I’m healthy! I do Zhan Zhuang and I have a long life!” - Grand Master Yu Yong-Nian https://munndialarts.com/english/master-yu-yong-nian/ (he lived 93 years).
Standing Post strengthens the muscles, and increases qi (life energy) in the body. It grants an awareness of the self—which may lead to profound psychological and spiritual experiences. Relaxing and being able to ignore discomfort is a skill that may be used in dealing with many of the difficult situations we may face in life.
Health:
A basic premise of traditional Chinese health practices is that illness is caused when qi (vital life energy) is deficient, stagnant, excessive or blocked. Properly done, Standing Post helps correct these problems.
Psychological:
Standing Post trains the mind to be still and concentrated, thereby gaining alertness, self discipline and will power. The mind does not lose itself so easily in the daily stresses of modern life which often trigger a variety of psychological problems.
Spiritual Growth:
“In Zhan Zhuang Chi Kung one learns to return to the source of all power, to enter back into the very womb of universal energy and to experience the truth of the power of the void, the still point, the wuji" [i.e., the empty potential for infinite creation], (from Internal Arts Journal. http://www.qigonghealer.com/zhan_zhuang.html . Standing Post, occasionally called “Standing Meditation,” can bring the Body, Life Energy, and the Mind into an experienced state of Unity. A place of Oneness: first with the self, then with nature, then the world, then the universe. And finally perhaps with what some might call the “Dao.”
WARNINGS:
“If you have substantial [qi-energy] blockage in your body, the accumulated energy derived from Zhan Zhuang would cause internal injuries.” Wong Kiew Kit. The Shaolin Arts. p. 150. Do not practice when sick, instead go see a doctor! Some sources say do not practice if you have high blood pressure, or excessive blood flow during menstruation or menopause, or if pregnant or right after childbirth. As always, consult with professional health providers before doing any exercise or qigong; especially if you have any medical problems or health issues. As mentioned throughout this article: if there is pain stop. If the pain continues consult with a professional healer.
Notes
(Zhan Zhuang is translated many ways: “Standing Post” is accurate but without meaning for most English speakers. Other terms are “Standing Stake,” “Standing Meditation,” “Standing Pole,” “Standing Like a Tree,” or “Stance Training.” Even its most important teacher in the 20th century, Master Wang Xiangzhai, near the end of his life called it “Health Nourishing Postures,” and “Postures of Primeval Unity.”
This article is a summation of “The Ultimate Energy Exercise: Zhan Zhuang – Standing (Like A) Post. Qi Journal, vol. 23/n.2; Summer 2013. https://www.qi-journal.com/store.asp?-token.S=qi&ID=3319
The next issue of Chinese Medicine Living for March, 2018 will have the concluding The Most Important Qigong – III: (Standing Post - Zhan Zhuang). It features
Dr. Yan Xin’s http://www.yanxinqigong.net/aboutdryan/index.htm version of Standing Post, as well as a list of books, online articles, and videos for further study.
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Featured image source: http://www.yiquan78.org/postures.htm
Winter Recipe - Astragalus Dangshen Mutton Soup
By NourishU
Seasonal Eating in Chinese Medicine - Winter Recipes
Winter with the drop of temperature is the time to slow down on physical activities because our body's metabolic rate will be slower. It is also the time to eat nourishing food to help the body to preserve energy. Animals follow the law of nature and hibernate throughout winter. Human should also preserve energy and build up strength, preparing the body for regeneration and new growth in spring.
According to traditional Chinese medicine, tonic-taking in winter has a great bearing upon the balancing of Yin and Yang elements, the unblocking of meridians, and the harmonizing of Qi and blood. In the five elements theory of TCM, winter is when the kidneys are highly active and they have astringent and active storage functions that help in preserving energy. People should eat food with less salty taste in order to reduce the burden on the kidneys. Uncooked and frozen foods can damage the spleen and stomach and should be taken in moderation.
Photo by Mike Kotsch on Unsplash
In winter when body's resistance is low, elderly people are especially advised to take food tonics which can improve their body constitution and promote better resistance to illness. Food tonics can have much better healthful effects than supplementation and drugs.
The tonics include superior warming herbs, fatty and meaty foods. Our body is designed to absorb the rich and nutritional foods better at this time of the year. For people who have cold constitution with cold hands and feet, weak kidney health with frequent urination, cold and stiff body and constant pain in their backs and ankles, winter is the best time for them to correct these health problems when the body is most responsive to nutritional treatment.
The warming winter foods include chive, chicken, mutton, shrimp, ginger, garlic, walnut, mushroom, chestnut, mustard, vinegar, wine, gingko, red pepper and spring onion. For people who are cold in nature, they should also use the warming herbs such as dangshen, ginseng, astragalus, reishi mushroom, longan fruit and deer horn, etc. to promote yang energy.
Astragalus Dangshen Mutton Soup
Therapeutic Effects
Nourishes qi and blood, clears toxicity and promotes regeneration of skin.
Ingredients
- Mutton – 360gm (cut into pieces)
- Dried shiitake mushroom – 10
- Astragalus (huang qi) 黃耆 – 30gm
- Dangshen (dang shen) 黨參 – 30 gm
- Wash mutton and put in boiling water to cook for a few minutes, remove and rinse.
- Soak mushroom for about 30 minutes, remove stem and cut into halves.
- Rinse herbs and put all ingredients in a soup pot with about 10 cups of water. Bring to a boil, reduce to medium heat and simmer for 3 hours.
- Add seasoning to serve. Drink soup and eat some meat.
Usage
Recommended for no more than twice per month in winter months for health promotion.
. . . . . . . . . . . . . . . . . . . . . . . . . .
If you would like a downloadable information sheet that will tell you all about how to live in harmony with the Winter Season in Chinese Medicine, you can find it here - The Winter Season in Chinese Medicine.
Featured image photo by Matthew Hamilton on Unsplash
The Most Important Qigong
By John Voigt
The most important qigong gymnastic is standing and doing nothing. Many masters of traditional Chinese martial arts, spiritual sciences, and healing practices have stated that this is the basis, the foundation, of all Asian inner and outer life-energy work.
It is called Zhan Zhuang (站桩), and pronounced Jhan Jwong. It means “Standing [like a wooden] Post.
"If I had to choose one qigong technique to practice, it would undoubtedly be this one. Many Chinese call standing meditation "the million dollar secret of qigong." Whether you are practicing qigong for self healing, for building healing ch'i, for massage or healing work on others, standing is an essential practice …. for ch'i gathering and flow." – Kenneth S. Cohen. The Way Of Qigong.
“Zhan zhuang, or stance training, is the most important single category of exercise for developing internal force. It can be safely said that all Taijiquan masters, all Xingyi masters, most Bagua masters, and many Shaolin masters obtained their internal force from zhan zhuang.” – Grandmaster Wong Kiew Kit. Stance Training And Becoming A Scholar-Warrior.
Although this practice can over time potentially open to those who do it a path to liberation, it may be summarized in only a few words:
Stand straight and relaxed. Raise your arms and hug an imaginary large tree (or large ball). Breathe slowly, deeply, and smoothly. Relax into any discomfort you experience. Hold the pose as long as possible. If there is any pain, or even a hint of pain, stop immediately.
A Short History Of The Practice
Standing without moving is an ancient meditation practice. Shamans in ecstatic rituals enacted wild animals stalking their prey—the consciousness focused on the kill; the body virtually motionless, waiting to spring. Certain Hindu yoga asanas employ slightly similar standing poses, especially Tadasana, the “Mountain Pose.”
Over two thousand years old (and discovered in 1973 at the Mawangdui archaeological site in Changsha, China) are 44 drawings on silk, called the Daoyin tu, literally meaning “Leading and Guiding [Qi] Diagrams.” Many of the figures appear to be doing stationary standing forms. Here is a section of one of the scrolls. (In Standing Post the arms and hands may be at low, middle, high, or even raised positions.)
Nevertheless these Shaman, Hindu, or ancient Chinese practices are only precursors to Zhan Zhuang as we know and do it today.
The Practice
If possible, pick a regular time and place. Early morning in a pleasant outdoor setting is best. Fresh air is important: if indoors, and the weather permitting, open a window.
Warm Up
Feel free to use your own regime of loosening and gently stretching the muscles and joints. (But it is best not to do any strenuous physical exercises before doing Standing Post.)
Here are some suggested limbering up qigong forms: Rub the hands together and massage the face and head. Massage (or gently slap or tap) the torso, arms and legs, neck and head areas. Stretch the arm and leg muscles.
With hands on knees, look down at a 45-degree angle, and gently rotate the knees clockwise, then counterclockwise. Rotate the arms in front of the body, circling in, then out. Rotate the hips (as if doing hula hoops) clockwise, then counterclockwise. Do each five or more times each way.
Preparation
Stand with the feet approximately a fist’s width apart. Raise the arms straight up, palms facing, above your head. This keeps the head from sagging forward and straightens the back. Next bring the arms down by the sides of the body in sweeping semicircles. At the same time extend one foot (usually the left foot) out to the side to about shoulder’s width.
Preliminary Posture
Called “Wuji” - “Empty” - or “Basic” Stance.
Note
This posture, also called by other names, is used to begin many qigong and taijiquan (tai chi) exercises.
From the Preparation stance, continue standing straight (do not lean back). Keep the chin tucked slightly in. Imagine a string at the crown of the head gently but firmly pulling you up—and feel the spine actually lengthen. The arms and hands rest lightly at the sides. Turn the elbows slightly forward to ensure a hollow space in the armpits—enough to hold a "swallow’s egg." The knees are soft, slightly bent and not locked. The feet are straight. Breathe slowly, smoothly, fully into the lower abdomen. Lower the eyelids and look slightly down with a soft gaze, as if daydreaming. Rest the tip of tongue on the hard palette behind the front top teeth.
Stand in this manner for a few minutes or longer.
HOLDING and EMBRACING the POST
Continuing directly from the Preliminary Posture: inhale and curve the arms and hands and lift them to the front of the chest. Palms face the chest. Fingers are separated. The elbows are slightly lowered. The distance between the hands and chest is approximately one foot. Exhale, and keeping the shoulders loose and the back straight, sink down and sit back on an imaginary tall stool. The knees should not extend past the tips of the toes. Imagine that you are squeezing a large inflated beach ball—or a tree. The important thing is to be completely relaxed in body and mind. When the position is comfortably locked in—(this may take days or months to achieve)— pleasurable, even ecstatic, experiences may occur.
Grand Master Yu Yong Nian teaching Standing Post in Beijing, circa 1985
Note
Mentally holding on to the continual stress and irritation of modern life may make even a few minutes of standing and seemingly doing nothing seem like an eternity. If that happens, it is most likely an indication that your mental and physical energy flow patterns are in disarray. The more mentally torturous just standing and doing “nothing” is for you, the more you need to do it.
To End the Practice
After completing Standing Post, return to standing in the opening Basic - Empty - Wuji stance, but with your palms over each other on the lower abdomen. Stand like this for several minutes to store the energy. Then do the warm up as a cool down. Then take a walk.
WARNINGS
“If you have substantial [qi-energy] blockage in your body, the accumulated energy derived from Zhan Zhuang would cause internal injuries.” Wong Kiew Kit. The Shaolin Arts. p. 150. Do not practice when sick, instead see a doctor. Some sources say do not practice if you have high blood pressure, or excessive blood flow during menstruation or menopause, or if pregnant or right after childbirth. As always, consult with a professional health provider before doing any exercise or qigong; especially if you have any medical problems or health issues. And as mentioned throughout this article: if there is pain stop and consult with a professional healer, or an experienced teacher of Standing Post - Zhan Zhuang.
In the Next issue of Chinese Medical Living this article will continue with: 1. additional techniques on how to practice Standing Post; 2. how to deal with its discomfort; 3. its benefits; and 4. sources for more information. And how Dr. Yan Xin, a famous, outstanding, and charismatic qigong master, taught Standing Post in Beijing.
This article is a summation of “The Ultimate Energy Exercise: Zhan Zhuang – Standing (Like A) Post. Qi Journal, vol. 23/n.2; Summer 2013. https://www.qi-journal.com/store.asp?-token.S=qi&ID=3319
. . . . . . . . . . . . . . . . . . . . . . .
Featured image from TaiChiBasics.com
The Yin & Yang Concept in Chinese Eating
By freelance writer Sally Perkins
The Yin And Yang Concept In Chinese Eating
Chinese food and Chinese medicine is based on the yin and yang concept of balance. It is never about specific foods, whether good or bad, but relationships created out of these foods and the health benefits acquired from them. The traditional concept of Chinese diets has always taken a holistic approach rather than individual foods. It is a relationship of cold, hot, and warm foods served together. The thermal nature of foods is not necessarily based on their preparation methods. Different seasons call for different foods. It is out of this combination that both delicious and highly nutritious foods are created.
Understanding Chinese Eating Concepts
Foods and Organs
According to Chinese medicine, every body organ is attached to a specific taste and a specific element. For instance, the heart is associated with bitterness and fire, lungs are associated with spicy foods and the metal element, the liver with soreness and wood, kidneys with the salty taste and water. This means that when preparing meals, they must always incorporate all the five tastes for the purpose of serving all the body organs. The composition of all these tastes ensures the body is well balanced and is protected from different kinds of diseases.
This delicious photo by Artur Rutkowski on Unsplash
Foods and Seasons
Foods are seasonal according to Chinese Eating. Summer is a period associated with yang: growth, light and energy. The heart is the organ symbol for summer. During this period, people are advised to eat cooling and hydrating foods. The cooking methods are also light, with most people preferring to sauté or steam food. The meals are light and servings small. Cool foods include lemons, cucumbers, watermelons, tofu, mung beans, sprouts, limes, apples, pumpkins and raw foods. Flower leaf teas, the likes of mint and chamomile are great for cooling the body. During Autumn, sour and neutral foods are popular. These include pineapples, sesame, white fungus and most fruits. The organ associated with winter mostly is the kidney. Foods taken during this season are warm, spicy, dark and less salty. They include red pepper, red meat, chive, shrimp, spring onions, black fungus, ginger, vinegar, mustard, wine, leeks and mushrooms. The spices and food tonics help to heal up the body. Raw or frozen foods are shunned as they require a lot of digestive energy to be broken down. Meals taken during winter are often heavy and cooked for long periods. During Spring, a season indicating new birth, people eat sweet and cold foods like dates, spinach and coriander.
Foods and Nutritional Composition
Chinese medicine continues to champion for a balanced diet. A balanced meal with both carbohydrates and proteins ensures utmost metabolism. This combination also works in balancing the body's blood sugar as well as the insulin level. The nature of protein food is illustrated as crispy and dry, which heat up the carbohydrates that are illustrated as wet and moist. The benefits of eating proteins are numerous making them an intricate part of the Chinese diet.
Photo by How To Make Your Chinese Diet Healthy and Balanced
It is of importance to rethink what you eat as your ideal main and side dish. In different parts of the world especially in America, we often eat so much meat that it becomes the main or go to dish. To the contrary, every meal should consist of vegetables as the main course with proteins and carbohydrates as the side courses. Chinese medicine justifies the fact that having natural vegetables, spices and herbs can actually greatly minimize your visits to the doctor. A spice such as ginger is known to be a remedy for nausea. Chillies are also very effective in easing digestion and thus minimizing chances of constipation. One does not have to believe in the curing effect of Chinese foods to incorporate them in your diet but the general fact that natural foods translate to good health in plenty is more than enough reason. When shopping for food stuffs, try going for unrefined products. This will ensure that you get your food all natural. Soups should also be a mandatory part of your meals.
A Chinese diet does not necessarily have to be of Chinese food. They may be hard or even expensive to get. You can always use the readily available foods in your locality. What matters most is the concept of the Chinese diet. Always ensure the ingredients are natural and so more balanced.
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Featured image photo by Sharon Chen on Unsplash
Calming & Balancing Congee for Better Sleep
By NourishU
Insomnia in Chinese Medicine
There are many factors contributing to insomnia such as an unhealthy lifestyle, irregular sleeping habits, eating the wrong foods or eating too much, external disturbances, stress, psychological issues, illnesses or drug-related problems, etc. Western medicine uses vitamins, amino acids, and minerals such as magnesium and calcium for prevention. Sleeping pills, hormones and tranquilizers are commonly used to fight insomnia but they can be habit forming and are not addressing the root of the problem. They should only be used very briefly when absolutely necessary because prolonged usage can make the matter worse and create more health problems. The lack of genuine sleep can deprive the body of the critical body functions being performed at night and can lead to lower immunity, internal imbalances and organs malfunction.
Photo by Alexandra Gorn on Unsplash
To treat insomnia, it is necessary to treat the root of the problem. Eating too full at dinner or eating too late or eating the wrong foods such as coffee, tea, alcohol, spicy food and hard to digest food can all affect sleep and can be easily avoided. If it is due to external disturbances such as light, noise or electrical smog, etc.; follow the rules to make your bedroom a sleeping sanctuary so that you have the perfect conditions to induce sleep. Don’t under estimate the power of ear-plugs which can numb your senses and lower your guard effectively. They do work for easing anxiety too. If it is due to other illness such as digestive problems; treat the illness and sleep will return. If it is due to psychological reasons; try to peace your mind by meditation, relaxation exercise, journaling, music, hypnotherapy, etc. Exercising outdoor, such as jogging, can force you to breathe more deeply and with more oxygen intake, it can help to relax your mind and body. Sweating helps the body to expel toxin and therefore helps to release tension. Also, you will get tired after exercising which makes falling asleep easier.
When insomnia persists for a long period of time, it is important to focus on repairing the damages done to the body especially to the liver, kidney and heart. If the damages remain in-repaired over time, they can become both the causes and effects of insomnia and treatment will be more difficult.
L-tryptophan
According to science, food rich in L-tryptophan such as red meat, dairy products, nuts, seeds, bananas, soybeans, soy products, tuna, shellfish, and turkey can promote sleep because L-tryptophan is the essential amino acid that helps the body to produce serotonin and melatonin, the hormones that regulate sleep. Serotonin can also impact our mood, psychological health and behaviour. Serotonin is found in greatest concentration in our gut so it makes perfect sense to nourish our gut flora for optimal serotonin level to promote better sleep.
Calcium and Magnesium
Deficiencies of calcium and magnesium may cause easy waking. Dietary sources of magnesium include dried beans, soybeans, pumpkins seeds, wheat germ, almonds and leafy green vegetables such as spinach and Swiss chard. Calcium can be found in many different foods, including dairy products, fish, broccoli, almonds, dried figs, kelp, prunes, rhubarb, seaweed, soybeans, sesame seeds, watercress, dandelion greens, amaranth and chickweed. Taking a combined calcium-magnesium tablet 30 minutes before going to bed is helpful. Kiwi fruit is extremely high in calcium, taking 2 everyday will find great improvement in sleep quality. The enzyme in kiwi can calm gut swelling, also helpful in promoting sleep.
Sleep on Time
If you are fighting insomnia, you must firstly observe the proper sleeping hours. It is vitally important to be in bed and in complete rest between 11 p.m. to 6 a.m. even if you cannot sleep. This will enable blood to return to the liver for the important detoxification and renewal process. Staying up at night will draw blood away from the liver. It is equally important to be up in the morning and during the day so that the other yang bodily functions can be performed properly. When necessary, napping for half an hour during noon time can support the heart and provide energy for the rest of the day. Sleeping any longer during the day can disrupt sleep at night.
Chinese medicine regards sleep as number one priority for health and insomnia is most detrimental. For people who are not sleeping between 11 p.m. to 1 a.m., the gall bladder system is highly compromised. It can lead to gall bladder stones, weaker immune system, slower metabolic functions and general weakness. For people who are not sleeping between 1 a.m. to 3 a.m., the important liver functions of detoxifying and replenishing blood are disrupted. Blood deficiency can lead to many illnesses such as premature aging, osteoporosis, blood related diseases and women diseases, etc. When the liver is weakened, it cannot support the other vital organs properly and can lead to stomach and spleen deficiencies, kidney deficiencies, heart deficiencies and lung deficiencies. There is also higher chance of getting liver related diseases such as hepatitis, high cholesterol and eyes diseases.
Chinese medicine treatments are to reinforce qi, replenish blood, nourish yin, clear liver fire, remove stagnant energy, harmonize stomach energy, and calm the nerve and mind. Chinese herbal remedies are necessary to control adverse symptoms and to rectify imbalances. Herbal medicines are non-hypnotic in nature and are not habit forming. Once adverse symptoms are under control, nutritional food therapy will be used to help the body to recover and regain its original functions.
Food Cures
Food cures such as dates, wheat, longan fruit, lily flower and egg yolk are commonly used for nourishing the heart, promoting yin and calming the mind. Seafood such as oysters, clams, fish, shrimp and eel, are high in zinc and copper and are good for calming the nerve and easing anxiety. Oatmeal, sweet potato, banana and tomato are good for promoting sleep. Cherries are naturally high in melatonin. Eating eight ounces of cherries in the morning and eight ounces at night consecutively for two weeks can help to restore sleep. Lemon-scented mint tea is sleep-inducing because it improve digestion and decreased agitation.
Calming the Gut
Our gut is like our second brain which can be easily affected by our mind and emotion. Calming the gut can help to quiet the mind. If a restless mind is keeping you awake, eat a light carbohydrate snack right before sleep such as whole grain cereals with organic milk, bread, biscuits or an organic yogurt with good bacteria can be helpful. The key is to combine carbs with a protein containing tryptophan to help your body better utilize the sleep inducer. If you need this remedy in the middle of the night, make sure you are not turning on any light which can affect your melatonin level.
Calming & Balancing Congee Recipe
Symptoms
Restless sleep due to anxiety and over worrying, pale looking, lack of energy, loose bowel or occasional palpitation of the heart.
Therapeutic Effects
Calms nerves, enriches blood, removes dampness and fire, improves spleen and kidney health, and promotes yang energy of the heart.
Ingredients (2 to 3 servings)
- Job's Tears / Coix Lacryma-Jobi (yi yi ren) 薏米 – 30gm
- Little red bean 赤小豆 – 30gm
- Longan Fruit (long yan rou) 桂圆 /龍眼肉 – 30gm
- Chinese Jujube / red dates (da zao) 大枣 – 4 to 6
- Lotus Seeds (lien zi) 莲子 – 30gm
- Dried lily bulb / Bulbus Lilii (bai he) 百合 – 30gm
- Rice – half cup
- Sugar - to taste
Directions
- Soak all herbal ingredients for about 15 minutes and rinse.
- Rinse rice and put all ingredients in a pot with about 6 to 8 cups of water. Bring to a boil and lower heat to medium to cook for about 45 minutes to about 3 cups of congee.
- Add some sugar if prefer. Eat as meal.
Usage
No restrictions. Most suitable for teens and seniors.
Eating Out the Chinese Way - The History of Chinese Medicine Nutrition
By John Voigt
One should be mindful of what one consumes to ensure proper growth, reproduction, and development of bones, tendons, ligaments and channels and collaterals [i.e., meridians] This will help generate the smooth flow of qi [life energy] and blood, enabling one to live to a ripe old age.
From The Yellow Emperor’s Classic on Medicine.
The Yellow Emperor’s Classic On Medicine (Huang Di Nei Jing), circa second century BCE, is the most important ancient text on Chinese medicine. In it are the concepts of a balanced and complete diet, and probably the world's first dietary guidelines.
The Thermal Nature of Foods - Warming, Cooling & Neutral
Basic concerns are about Han (“cold”) and Re (“hot”) foods. Han foods such as kelp, wheat, vegetables, and pork possibly may cause diarrhea. Re foods such as ginger, pepper, mutton, and unripened guava possibly may cause heartburn or constipation. Wen (“neutral”) foods such as rice, beans, fish, and beef can help to repair the body’s tissues. Bu (strengthening) foods such as ginseng, deer velvet, and dates may be healing.
Food Relationships in Chinese Medicine - A Holistic Approach
But this is not about one food by itself being good or bad, it’s about the relationships of food. Chinese dietetics—as most past and present Chinese thought—is based on holistic concepts, not singularity concerns. For example, with the above foods, vegetables (a Han or so-called “cold” food) is usually cooked with some Re (a so-called “hot”) food such as ginger or pepper. That neutralizes or balances out the “cold” [yin] and “hot” [yang] aspects of each food, and helps create something good for you and delicious as well.
Along the same idea of a food gaining its meaning by its relationships to other foods, in classic Chinese cuisine we most often find the “neutral” food (the rice or noodles) along with the main meal (meat or fish), accompanied by various other dishes usually vegetables. For example, The yang of rare beef is balanced by yin of tofu or cool slices of fruit.
The Healing Nature of Foods
The foods need to be prepared in the proper way, vegetables not overcooked, but not raw either; small portions of meat or fish not fried. In The Yellow Emperor’s Classic we find, “Heavy and greasy food causes a change that may result in serious illness.”
Also from that book, from Chapter 81, section 22 we find: Five cereals (such as rice, sesame seeds, soya beans, wheat, millet) provide our basic nourishment. Five fruits (such as dates, plum, chestnut, apricot, peach) add what the cereals lack. Five animals (such as beef, dog meat, pork, mutton, chicken) give certain advantages that animals possess. Five vegetables (such as marrow, chive, bean sprouts, shallot, onion) provide a wide range of needed substances. If the food tastes and smells good, then eat it to replenish the body’s needs.
These guidelines are approximately two thousand years old, yet amazingly from that time to today most Chinese people followed them whenever they were able to do so. This article will close on how the tradition is being automatically preserved today without the restaurant or their customers knowing what is happening.
Now to make all this simple for the health (and food loving) reader. After all, the many millions of Chinese who go to their favorite restaurants aren’t bring along any of the ancient treatises on dietetics. Nevertheless, the traditional way of ordering and serving food seems to be right on the mark on what the ancient seers taught about food and good health. All over the world you will see this standard pattern in middle and smaller sized Chinese restaurants—(the more larger ones are becoming more geared to tourists and the new Chinese upper classes who eat like their western counterparts). Not surprisingly such non-traditional diets have been accompanied with an increase in western styled diseases.
Eating - The Chinese Way
Here’s how the “natives” eat, and how you can do the same.
Begin with those tiny bowls of free sweet and sour pickles, or pickled cabbage, or cooked peanuts, etc. that many restaurants just bring you without you asking for them. Something like an appetizer, but not quite; they prime the digestion. Then order several different vegetable dishes. And some rice. Then some fish (usually with the bones included—be careful don't swallow any); or some meat. And finish it all off with a soup. That will help your digestion. Traditionally the final close is making a big burp to show your appreciation to the cooks and servers, and remove any bad qi—but you might because of western propriety leave out that final gesture—(or is it better described as a bodily function noise?).
That’s it. Now go enjoy such a standard traditional and healthy meal. Best done in a large group of friends and family with chopsticks.
Postscript: For more about the proper kinds of food for health from both an eastern and western point of view, see my “Color Dietetics – With a Poster to Hang on the Wall. https://www.chinesemedicineliving.com/blog/color-dietetics-poster-hang-wall/
Sources and Further Information
Ho Zhi-chien. “Principles of Diet Therapy in Ancient Chinese Medicine: ‘Huang Di Nei Jing.” http://apjcn.nhri.org.tw/server/apjcn/2/2/91.pdf
Sun Simiao on Dietetics in the Register of Chinese Herbal Medicine Journal (Autumn 2013, vol. 10, no. 2). https://static1.squarespace.com/static/537fb379e4b0fe1778d0f178/t/5399d890e4b0bcfc5d028d47/1402591376077/Sunsimiao+on+dietetics.pdf
“Chinese food therapy.” Wikipedia.
https://en.wikipedia.org/wiki/Chinese_food_therapy
Some Other Interesting Info (Nerd Facts)...
Sun Simiao (581-682) who was known as “The King of Medicine” - (one of is greatest credentials is that he lived to be 101 years old) - taught that the prevention of disease should come before any medical treatment. However, if treatment was required, he believed that dietary concerns should never be neglected. He wrote, “Proper food is able to expel evil and secure the zang and fu organs [the viscera] to please the spirit and clear the will, by supplying blood and qi. If you are able to use food to stabilize chronic disease, release emotions, and chase away disease, you can call yourself an outstanding artisan. This is the special method of lengthening the years and “eating for old age,” and the utmost art of nurturing life. Sun Simiao, known as the “King of Medicine,” (581-682). https://static1.squarespace.com/static/537fb379e4b0fe1778d0f178/t/5399d890e4b0bcfc5d028d47/1402591376077/Sunsimiao+on+dietetics.pdf
. . . . . . . . . . . . . . . . . . . . . . .
Image Credits
The featured image photo by Charles Deluvio on Unsplash
Vegetable photo by David Vázquez on Unsplash
Bok Choy photo by Jodie Morgan on Unsplash
Soup photo by Elli O. on Unsplash
Winter Recipe - Black Bean Congee to Promote Kidney Health
By NourishU
Eating in Winter According to Chinese Medicine
Winter with the drop in temperature is the time to slow down on physical activities because our body's metabolic rate will be slower. It is also the time to eat nourishing food to help the body to preserve energy. Animals follow the law of nature and hibernate throughout winter. Human should also preserve energy and build up strength, preparing the body for regeneration and new growth in spring.
According to traditional Chinese medicine, tonic-taking in winter has a great bearing upon the balancing of Yin and Yang elements, the unblocking of meridians, and the harmonizing of Qi and blood. In the five elements theory of TCM (traditional Chinese medicine), winter is when the kidneys are highly active and they have astringent and active storage functions that help in preserving energy. People should eat food with a less salty taste in order to reduce the burden on the kidneys. Uncooked and frozen foods can damage the spleen and stomach and should be taken in moderation.
In winter when the body's resistance is low, elderly people are especially advised to take food tonics which can improve their body constitution and promote better resistance to illness. Food tonics can have much better healthful effects than supplementation and drugs.
The tonics include superior warming herbs, fatty and meaty foods. Our body is designed to absorb the rich and nutritional foods better at this time of the year. For people who have a cold constitution with cold hands and feet, weak kidney health with frequent urination, cold and stiff body and constant pain in their backs and ankles, winter is the best time for them to correct these health problems when the body is most responsive to nutritional treatment.
The warming winter foods include chive, chicken, mutton, shrimp, ginger, garlic, walnut, mushroom, chestnut, mustard, vinegar, wine, gingko, red pepper and spring onion. For people who are cold in nature, they should also use the warming herbs such as dang shen, ginseng, astragalus, reishi mushroom, longan fruit and deer horn, etc. to promote yang energy.
For people who are hot in nature, they should use moderating foods such as spinach, eggplant, crab, white turnip, persimmon, honeydew, bitter melon and pineapple to moderate the heat.
For people who have a moderate constitution (neither too hot nor too cold), they should use moderately warm herbs such as Chinese yam, goji-berries, American ginseng, glehnia and Solomon's seal to maintain a healthy balance.
Black Bean Congee
Therapeutic Effects
Promotes kidney health.
Ingredients
- Black beans 黑豆 – 2 spoonfuls
- Little red bean 紅小豆 – one spoonful
- Chinese Yam (shan yao) 山藥 – 30gm
- Goji-berry / Chinese Wolfberry (gou ji zi) 枸杞子 – 10 to 20
- Rice – half a cup
Directions
1. Soak beans and yam for 2 hours and rinse.
2. Soak goji-berry for 30 minutes and rinse.
3. Rinse rice. Bring 4 cups of water in a pot to a boil and put in all ingredients. Boil again, lower heat to medium and cook for about 45 minutes or until beans are soft. Add water if necessary.
Usage
No restrictions. Eat in the evenings with dinner for best results.
Featured image photo by eniko kis on Unsplash
If you would like downloadable sheets to learn about how to live according to the seasons in Chinese Medicine, click the images below.
Diet and Spirituality: Feeding the Mind, Body, and Soul
By freelance writer Sally Perkins
The idea that food can be a direct route to health and happiness is a belief that’s been long held by proprietors of traditional Chinese medicine. Recipes have passed down through generations that are used to help prevent and treat disease, slow down the aging process, or simply improve overall fitness. To this day, many households that use a traditional approach to health consider the pantry to be synonymous with the medicine cabinet.
In traditional Chinese medicine, food is more than just sustenance. It’s a healthy lifestyle choice that has a significant impact on your mental, physical, and spiritual health. Practitioners of traditional medicine promote the idea that a carefully crafted diet plan should be the first line of defense against any illness or ailment. Traditional medicine has shaped many common Chinese dishes that include a wide variety of vegetables and meats considered to have positive health benefits. Different health call for different ingredients, including herbs, spices, and vegetables that are known to have healing properties.
Dampness
Foods that are damp in nature can slow the digestive system and interfere with the flow of energy throughout your body. This blockage can lead to pain, disease, chronic allergies, and even arthritis. Signs of dampness can include congestion and excessive mucus formation, indigestion, weight gain, and swelling in the joints.
Foods to Include
- Cooked vegetables
- Whole grains
- Beans, lentils, and legumes
- Lean protein
- Fruits and vegetables
- Seaweed and kelp
- Nuts and seeds
Foods to Avoid
- Dairy
- Wheat
- Refined sugars
- Processed flour
- Coffee and alcohol
- Bananas and avocado
Yin Deficiency
Responsible for keeping you cool, a deficiency with your yin can lead to overheating and fever. Yin is closely associated with the kidneys, which function to remove toxins from your system. An imbalance in your Yin can be the result of stress or overwork, but it may also be due to an inadequate diet.
Foods to Include
- Barley, millet, and other whole grains
- Beans and seeds
- Eggs
- Fruits such as apples, pears, and bananas
- Seafood and red meat
Foods to Avoid
- Hot or spicy foods
- Caffeine, cigarettes, and other stimulants
- Sugars
Yang Deficiency
Also often a result of improper kidney functioning, a deficiency in Yang energy is characterized by soreness in the joints and lumbar region, cold sensations in the limbs, difficulty urinating, incontinence, and a decreased libido.
Foods to Include
- Berries and nuts
- Red meats such as lamb and venison
- Seafood
- Strong spices such as black pepper, cinnamon, garlic, ginger, peppermint, and more
Foods to Avoid
- Cold foods and liquids
- Raw food
According to traditional Chinese medicine, a balance between flavor and nutrition helps to promote both physical and spiritual well being. By eating the right foods, you can keep your body in balance and reduce or alleviate the symptoms of certain chronic conditions.
**Beautiful featured image by Blair Fraser on Unsplash