Shed The Pounds By Adding Goji Berries To Your Diet
By Sally Perkins
93.3 million Americans are obese and spend a whopping $147 billion U.S dollars on medical treatments alone. Obesity still remains a major risk factor for heart disease, a leading cause of death in the United States. While this may be prevalent among adults, the American Academy of Child and Adolescent Psychiatry consider the onset of obesity to occur between five and six years old, with an 80% chance of growing into an obese adult if this is not resolved before reaching twelve years old. Goji berries are a Traditional Chinese Medicine (TCM) believed to nourish the kidneys, liver, lungs, and stomach from ‘burn out’. Today, people predominantly consume this tonic herb for weight loss. If you’re planning to turn your life around and make changes to your diet, start by including this bright orange-red berry dubbed as a ‘superfood’.
Goji Berry Benefits and Nutritional Value
Goji berries, also known as wolfberries, are the fruits of a Chinese medicinal plant, and look similar to raisins, with a slightly sour taste. This fruit contain nutrients such as vitamin A, zinc, fiber, iron, and vitamin C essential for building the immunity of the body. However, goji berries are also famous for their weight loss and antioxidant properties.
Your Handy, Go-to Snack
Goji berries are low in carbohydrates, making them an ideal energy booster snack. The Journal of Alternative and Complementary Medicine published a study noting increased energy levels, better physical performances, and mental sharpness for test subjects taking goji berry juice for two weeks. Scoring low on the glycemic index (GI), this superfood is nutritious, while helping keep weight off.
Goji Berries Can Be Integrated in Most Diet Plans
The Atkins and Keto diets are low carbohydrate meal plans with varying portions of protein and fat. Berries are often used as part of the meal plan since they only contain 88 calories per quarter serving. These can be eaten raw, or used in smoothies mixed with other fruits or yogurt, or included in banana-stuffed pancakes, jams and pastries, such as almond and Goji berries brownies. The Atkins diet focuses on controlling insulin levels in the body using a four-phase low carbohydrate meal plan to achieve a healthy weight and maintain it. As part of your meal plan, use one serving of dried goji berries. Ideally, these berries may be added between phase 2 (balancing) to phase 4 (maintenance).
Meanwhile, a Ketogenic diet is a high fat and low carbohydrate diet to achieve nutrition ketosis, a process where your body uses fat (ketones) as fuel instead of your usual carbohydrates. This type of diet plan works best with intermittent fasting, so you should only take the berries before your fasts. If you’re still starting with this type of diet, having six small meals per day may help you develop an eating pattern, allowing your body time to adjust.
Finding Out What Works Best For You
Goji berries work well with various meal plans because of its ‘neutral’ nature. Meaning, you can consume these berries without gaining weight. Adapting a different meal plan may take some time for some people. However, lifestyle changes rarely happen overnight so expect to take this weight loss process one step at a time.
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Eat Your Way to Health: Chinese Superfoods
Chinese medicinal cuisine has been an important part of East Asian culture for hundreds of years. The concepts of a balanced and complete diet were noted down by the Chinese as far back as the second century BCE, with The Yellow Emperor’s Classic On Medicine (Huang Di Nei Jing) containing what is very likely the world’s first set of dietary guidelines.
As with a lot of things, some kinds of food are better than others, and this article enumerates five Chinese superfoods used to reach optimum nutrition and even treat some common ailments.
Goji berries
Also known as Chinese Wolfberries, goji berries are native to the Ningxia Hui Autonomous Region and often come in dried form. Alive.com states that legend has it goji berries once helped a herbalist live to a ripe old age of 252 years. While there’s no way to prove the veracity of this claim, goji berries are in fact known for their anti-aging properties. They are rich in carotene, antioxidants, calcium, iron, and vitamins A1, B1, B2, and C.
This Wen (neutral) food is well loved for its nutritive qualities, and is used to treat eye, liver, and kidney illnesses. They are often recommended to boost immunity, relieve hypertension, and manage inflammation.
Chinese cabbage
This lovely image courtesy of Fit Day
The Chinese cabbage is a very common vegetable and is often served in a variety of everyday Chinese dishes. Also known as pak choi or bok choy, this Han (cold) food is one of the most nutrient-dense vegetables in the world. It comes in at just 9 calories, has barely any fat, but packs lots of protein, dietary fiber, and nearly all the essential vitamins and minerals.
Because of its rich nutrition profile, it is often used to promote bone health, regulate blood pressure, fight off inflammation, and even protect against certain forms of cancer, according to Medical News Today .
Bitter melon
The bitter melon is another Han vegetable that possesses lots of medicinal benefits. It is rich in folates, phytonutrients, and vitamins A, B3, B5, B6, and C, as well as minerals like iron, zinc, and magnesium. As a result, Organic Facts claims bitter melon is great for purifying the blood, improving immunity, promoting weight loss, and even treating diabetes, asthma, fungal infections, and skin irritation.
Gardenia fruit
The Gardenia fruit is a bitter Han food that is grown from an evergreen flowering plant common across Asia. Although mostly known for its fragrant white flowers, the gardenia also offers one of China’s superfoods in the form of a bitter orange fruit used in herbal medicine.
These fruits are rich in carotenoids, and combined with their 'cooling' effect, they are used to relieve fevers, halt bleeding, and reduce swelling. They have been known to control cholesterol levels, prevent urinary tract infection, and ease restlessness. Gardenia fruits are also known to be a natural alternative to mouthwash and chewing gum for treatment of bad breath or halitosis, according to a Patient.info feature. This matches the idea in Chinese medicine which indicates that the fruit’s cooling properties can help prevent 'dragon breath'.
Green tea
Green tea, which has been consumed in China and across the globe for centuries. The Daily Health Post revealed that it is believed to help flush out toxins, relax blood vessels, and reduce anxiety and stress. For the best effect, be sure to get whole loose tea leaves instead of powdered forms.
Do you have any favorite Chinese superfoods? Let us know in the comment section below!
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Beautiful featured image by Hao Ji on Unsplash
Goji Berries For Health and Longevity
By Vicky Chan of NourishU
Gougicai / Goji Berry
Gougi / Goji berry is one of the most popular Chinese herbs used in Western countries since the beginning of the 21st century. It is commonly known as wolfberry. Goji is the modern name, the direct translation from the Chinese name枸杞.
The gougi plant is a perennial scrub which can produce large amount of berries after a couple of years and can grow to as tall as two meters. The health benefits of the berries are well known to the West, but not so much for the leaves of the young plant and the root of the very old plant.
The gougi leaves are called gougicai which means gougi vegetable in Chinese. They are cool in nature and bitter in taste. They can strengthen the body's constitution, promote essence (Jing in Chinese medicine), clear internal heat and wind, improve vision, and promote liver, lung and kidney health. It is a very popular summer vegetable in the southern provinces of China.
Gougicai can be easily grown in a backyard or container garden. You can start from transplanting some strong stems by just sticking them into the soil. By keeping the soil moist for the first 10 to 15 days, new roots will come out and give life to the plant. When the plant grows to about 1.5 feet tall, you can harvest it by cutting the stem, leaving 3 to 4 inches above ground and it will grow back again. In time, the root will spread out to give life to more new plants. The best thing is that once you have started growing them, they will come back year after year.
Gougicai is commonly used in making soup. It only takes about 5 to 10 minutes to cook. The vegetable is slightly bitter in taste so using a meat broth or adding thinly sliced meat to the soup can offset the bitterness and make it more delicious.
The following is my favourite gougicai soup recipe. It is best for the whole family, for young children and for people recovering from illness.
Gougicai and Pork Liver Soup
THERAPEUTIC EFFECTS
Promotes liver health, improves vision, reduces liver heat, promotes blood and improves overall health.
INGREDIENTS
(3 to 4 servings)
• Gougicai 枸杞葉 - 320gm
• Pork liver豬肝 – 160gm
• Pork豬肉 – 80gm
• Gogi berries – one handful
• Egg- 2
• Ginger – 3 slices
DIRECTIONS
1. Remove leaves by holding the top of each stem with one hand and put it between the thumb and the index finger of the other and then push leaves downward from top to bottom. The leaves will fall off easily. But be careful to avoid the small spikes on the stem when doing it. You can protect your hand by wearing a glove. Rinse the stems and leaves separately.
2. Put the stem to boil with about 6 to 8 cups of water for 10 to 15 minutes, remove stems and discard.
3. Rinse pork and liver and cut into thin slices. Soak and rinse goji berries.
4. Bring the water to boil again. Add ginger, liver and pork to cook for about 5 minutes.
5. Add gogi berries and leaves and bring to boil for another 5 to 10 minutes.
6. Beat eggs, turn off heat and add eggs to the soup and stir slowly. Add salt to taste and serve.
USAGE
No limitation. But avoid consuming dairy products at the same time because dairy hinders the effects of goujicai.
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Chinese Herbs - Ancient Wisdom for the Modern World
By Emma Suttie, D.Ac, AP
A Brief History
Traditional Chinese Medicine is the oldest medical system on the planet. It predates the rise of the Roman empire, the discovery of electricity and the life of Jesus. The Chinese have been using herbs to treat illnesses for thousands of years, and that knowledge is still with us today and very much a part of the present system of Traditional Chinese Medicine. Chinese herbal medicine is a vital part of the broader umbrella of Chinese medicine which includes modalities like acupuncture, gua sha, moxibustion, cupping, auricular and tui na.
The first formal manual of pharmacology was the Shen Nong which lists 365 herbs and dates back to the Han dynasty in the first century. The next major and still most influential text on Chinese herbs was the Bencao Gangmu (Compendium of Materia Medica) written by Li Shizhen in the Ming dynasty in 1596. The book was compiled over a forty year period and contains more than 1800 herbs, with 1,100 illustrations and 11,000 formulas.
Chinese herbalism is complex and can take a lifetime to master. Each herb has many different properties which interact with both the person taking them as well as the other herbs in the formula. Chinese herbs function much in the same way as acupuncture in that the goal is to rebalance the body using Qi (the body's intrinsic energy), Yin and Yang. Each herb has a thermal nature, a flavour, specific organs it acts upon and a direction in which it moves, and all must be balanced with incredible precision to achieve their desired outcome in the body. Because herbs are taken internally, they have a strong and often immediate effect and are incredibly powerful. They can be used in conjunction with acupuncture or other modalities, or alone, and are often chosen for chronic problems, long standing deficiencies or degenerative diseases because of their powerful nature.
The entire Chinese medical model has been developed over thousands of years (five thousand, actually), and it is not only a medical system, in its essence, it is a way of life. There is emphasis on living in harmony with ones environment, changing eating habits, sleeping patterns and workload depending on the seasons, keeping a healthy and balanced emotional life, exercising, meditating - they are all are part of the complete package to keep us healthy on every level. The Chinese also put great emphasis on prevention - encouraging people to live well so that illness never has a chance to develop which is very different from our present way of thinking in the West. Although there are many acupuncture protocols for correcting imbalances when we get sick, there are just as many for building immunity and keeping the body strong so it is able to fight off the constant barrage of bacteria and viruses we encounter on a daily basis. It is the same with herbs - there are countless formulas that are able to restore health once we have come down with an illness, but there are also many formulas and creative ways of combining herbs to create a strong barrier that is able to ward off illness and disease.
Modern Applications
In the modern world we have lost much of that connection to the world around us, and I believe that is one of the reasons why we are suffering from diseases on an unprecedented scale. We are disconnected from the planet, from each other and most importantly, from ourselves. In our society, we often wait until we get sick before we seek out treatment or take steps to correct it. This is wildly different from the Chinese view in which people were more connected to the natural world and their bodies, noticing even small changes and knowing how to change their behaviour, what foods to eat, or herbs to use to rebalance at the early stages so that problems didn't get serious and require more drastic intervention. One great example is a company that has taken the wisdom of Chinese herbs and created a tonic that can be taken daily to improve health and longevity. The company is Imperial Tonics and they are taking powerful Chinese herbs and combining them into a tonic to be used for prevention by strengthening the body and building immunity. The product is called Ancient Wisdom and it's something they refer to as a “tonic superfood". It comes as a powder making it convenient to add into smoothies and other drinks and contains some of the most powerful Chinese herbs you can get, including…
Astragalus IV
Astragalus IV is considered to be the ultimate nutricuetical developed in the world. Astragalus is known the world over for its strengthening abilities to the body. It is said to fortify and support the body's major energy meridians and the Three Burning Spaces and is a potent immune system modulating tonic.
Duanwood Reishi Spores
Known as the Mushroom of Immortality, Duanwood Reishi is grown in mountainous environments in Northern China on original, specific logs that are known to be twice as potent as conventional Reishi. The spores from Duanwood Reishi are gathered once a year towards the end of growing season and it is these cracked spores, studies show, that have seventy-times the immunological activity of conventional Reishi Mushrooms.
Schizandra
The Empress of Chinese herbalism, Schizandra contains all five classical flavours, tonifies all five yin organs of the body and possesses large amounts of all three treasures. It is said that if Schizandra is taken for 100 days continuously, it will sharpen the mind, purify the blood, improve memory, rejuvenate the Kidney Jing energy, and cause the skin to become radiantly beautiful. Today Schizandra is recognized for its broad-spectrum effects as a Phase I & II liver detoxifier, not only cleansing toxins from the liver but effectively binding to them and removing them from the body.
He Shou Wu
He Shou Wu, which translates as "Mr. He's Black Hair", is known in Chinese herbalism for it's role as a restorative. As legend goes, Mr. He was an old man who was unable to bear children. Upon seeing the vine of Polygonum growing intertwined in the forest he was advised by a Daoist monk to take it. Mr. He is said to have regained his virility, restored his health and return his hair to jet black hair when he was 130 years old.
Goji Berries
Goji berries have long been touted for the promotion of longevity. Goji is known for its role as a Yin Jing tonic to strengthen the blood and revitalize the body. The concentration of 40% Lycium Barbarum Polysaccharides has been shown to be the most beneficial concentration of Goji Berry polysaccharides. It is these polysaccharides that support SOD activity, known as the youth enzyme, and promote Goji's role as a longevity tonic.
After taking Ancient Wisdom for a few days I started to notice a difference. I was sleeping better, thinking more clearly, my concentration improved and I had more energy. After years of cooking up raw herbs - which although very potent, is time consuming and tastes terrible - it is really nice to have the option to put a scoop of herbal goodness into my smoothie and get on with my day knowing it is going to make me feel awesome. Imperial Tonics have done a great job of modernizing Chinese herbs and have made it easier and more accessible so that everyone can enjoy the benefits of these amazing herbs in a way that fits into our modern lifestyles.
I have been taking Chinese herbs for more than 20 years and I am continually humbled and consistently amazed at how profound and immediate their effects. I am always happy to see that more and more people, both regular folks and medical professionals, are discovering the limitless applications of the enormous body of knowledge that is Chinese Herbal Medicine. I believe that if we come to realize the magnitude of our planets ability to heal us, that we will work harder to keep the earth that we all call home protected and show it the love and respect it deserves.
Bitter Melon - The Number One Melon for Diabetes
By Vicky Chan of NourishU
Li Shizhen (1518 -1593), one of the greatest Chinese doctors, scientists, herbalists and acupuncturists in history ranked bitter melon as the number one melon on earth in his renowned medical textbook, the Compendium of Medical Herbs (1596).
He described bitter melon as cool in nature, bitter in taste and with proven healing properties of expelling evil heat, sharpening vision, improving liver function, promoting heart health and expelling toxic effects in the body.
In recent years, western medical science has confirmed the effectiveness of bitter melon in controlling viral diseases, regulating metabolism and transporting glucose from the blood into the cells, therefore reducing the body’s blood sugar levels. That is why bitter melon is most beneficial to people with diabetes.
Bitter melon is also known to cure a large number of ailments including stomach complaints, skin problems, type 1 herpes simplex virus, measles and chickenpox.
With the many health benefits of bitter melon, it has long been in use by many cultures around the world as home remedies. It is important for people today to know about it and eat more for good health. However, because of its distinctive bitter taste, not too many people really like to eat them. To make them less bitter, it is important to clean out the seeds and white membrane in the middle completely. Cutting them thinly or blanching them in hot water for a couple of minutes before cooking can definitely help. The best approach is to combine bitter melon with meat or seafood to make them delicious. We have many recipes in our website using them for treating various ailments.
Here is a quick and easy recipe to make a delicious dish. It is most palatable and even welcome by children. It is best for preventing and treating diabetes.
Bitter Melon Omelette with Goji-berries and Enoki Mushroom
THERAPEUTIC EFFECTS
Detoxifies, clears internal heat and regulates blood sugar.
INGREDIENTS
- Bitter Melon 涼瓜 – one
- Enoki Mushrooms 金針菇 – one package
- Goji Berries – one to two table spoons
- Chopped Scallions and Coriander– one spoonful each
- Eggs – two to three
- Sugar, Salt, Cooking Wine and Sesame Oil
DIRECTIONS
1. Wash bitter melon, cut in half lengthwise, and remove seeds and white membrane with a spoon. Cut each half lengthwise once again. Then slice melon thinly, season with one spoonful of salt for about 10 minutes and rinse.
2. Cut out stems of enoki mushrooms. Cut the rest into short sections and soak with plenty of water for 5 to 10 minutes. Rinse and strain.
3. Soak goji berries for 15 minutes, changing the water a couple of times and strain.
4. Beat eggs in a bowl with one spoonful of cooking wine and one spoonful of sesame oil.
5. Warm two spoonfuls of oil in a non-stick pan. Add bitter melon to stir fry for a couple of minutes. Then add one spoonful of salt and sugar and about half a cup of water and let it cook for 10 to 15 minutes until melon is tender and there is a little water left.
6. Add enoki mushrooms, goji berries, scallions and coriander and stir to combine. Let cook for a few minutes.
7. Add half of the egg mixture to the cooking and let it brown slightly on one side. Then flip over, add the remaining egg mixture and brown the other side. Add more oil to the cooking if necessary. When it is evenly brown, it is ready to serve.
USAGE
No Restrictions. This recipe is best served with rice.