My Views On Nutrition
Choosing a nutritionist to work with can be a challenge. The media is flooded with ideas of what is good and bad in the realm of food. And those ideas seem to change from week to the next, all the more reason to have a clear picture of the nutritionist’s approach to food. My foundations in food come from my upbringing on a small, productive family farm and my chosen career in Chinese medicine. Chinese medicine’s energetic understanding of foods and herbs is amazingly simple yet profound, and can work well with western nutrition’s understanding of food and healing–if we let it. The food we choose to ingest can be our best source of vitality and healing…or our biggest self hindering process. I do not believe there is one “right” diet. Our needs vary based on our age, constitution, gender and general health. If you have a very weak or compromised digestion, regularity and routine in eating habits are perhaps, the most important habits you can have.
The following are my broad recommendations for eating well.
Eat whole foods
If grandma wouldn’t recognize it…reconsider and eat something else. Okay, honestly, my grandmother wouldn’t recognize much of the Japanese and Mediterranean food I love–but she would have recognized them as veggies, fruits, grains and meats. Our modern diets are plagued with foods stripped of nutrients, fractionalized and reformed into something totally different. Food has been dyed, bleached, flavored, preserved with chemicals, these foods are also usually ‘made’ in more than one location. It is not surprising that many of our children have problems recognizing whole foods–what a potato, onion or pea even looks like. If you have problems imaging it in its original form or it sports a horrendously bright color or smell, steer clear if possible. Want to really clear it up? Go through your kitchen and clear out processed and refined foods.
Attitude is important
Food should nourish us to the very deepest level. Eat with joy and gratitude whether you are eating a gourmet meal, a simple carrot or eating fast food. Harbored thoughts of anger, guilt or disgust while eating can block your ability to nourish yourself. Even if you are eating a meal that you might consider “bad”, it is better to resolve to enjoy it–for your body’s sake.
Don’t skip meals…unless
Actually, one of the most common recommendations I end up making. Our bodies need energy to run on and that energy comes from the foods we eat. If meals are skipped we run the risk of blood sugar swings and ‘hoarding.’ Choosing to cleanse, fast or clear out certain foods for a period of time can be exceptionally helpful but should not be entered into without guidance that takes into consideration your current health, constitution and goals. Wild dieting and cleansing patterns are one of the biggest causes of Spleen and Stomach Qi depleting I’ve seen.
Breakfast like a king, lunch like a prince and dinner like a pauper
Remember this one? From a Chinese medicine perspective our ability to digest food is at its peak in the morning. From the hours of 7-11 am, during Spleen and Stomach energy times, to be specific. When we skip meals our blood sugar fluxuates which may lead to more health problems including diabetes. When you eat breakfast you utilize the energy from that food to make it through your day, rather than stealing energy needs. Skipping meals also will not help with weight loss–many studies agree, eating regular, appropriate sized meals makes for better and more sustained weight loss, if that is a need.
Meaning most of the time, eat well. This will allow you room for play 20% of the time. By increasing the quality and nutrition food in your diet you will naturally start moving towards greater health. Likewise, it can be detrimental to our well-being if we are so rigid and strict that we don’t allow ourselves to enjoy another’s cooking a bit of decadence, here and there.
Lots of them. I recommend people eat 7-9 servings a day or about 65% of your daily intake. What’s a serving size? About 1 cup of raw or 1/2 cup cooked. Why? Besides nutrients, fiber and vitamins, veggies alkalize the blood. No, I’m not saying you should eat 3 cups of mashed potatoes a day. Enjoy variety–roots, squashes, leaves, stems and stalks–which all provide different energetics and healing values. Another way to look at this fill 1/2 of your plate with vegetables and divide the other 1/2 equally between your protein source and whole grain or starch. Vegetables and grains are also our primary sources of fiber which is essential for good bowel health.
Chew your food
It’s true, digestion begins in the mouth with an enzyme called salivary amalyse. When you take the time to chew your food well, your digestion improves and decrease problems like gas, bloating, acid reflux and the sensation of food ‘just sitting’ in the stomach. Eating slower is beneficial for those who want to eat less, as well as, those who might need to gain. The process of chewing also slows us down, enabling us to make the most out of the nutrients we are taking in.
Good, the bad and the…
“Red meat is bad, right?” I am often asked if one food is ‘good’ or ‘bad’–but there really isn’t such a thing (when you are looking at whole, real foods). What matters is your relationship to a particular food and whether it is appropriate for your needs. A little red meat may not be ideal for someone with high cholesterol and high blood pressure, yet it is very beneficial for a very cold, weak and anemic person. Another example is wheat–it’s not ‘bad’, however, energetically it is cold and cloying and highly allergenic. With its over use in our diets, many people are now allergic or sensitive to wheat but another may benefit from its cooling principles. Some foods can be eaten by nearly everyone (think of squash and rice) while foods with strong energetics are often overused (soy and corn for example) will often need to be moderated in the diet. Again, enjoy variety, try something new.
Eat local, organic and sustainable whenever possible
Whenever possible, I try to eat what is available around me and in season. This helps support my local community, encourages good farming and husbandry (raising animals) and environmental habits including use of resources for shipping. This also aids your body like only live, nutrient dense food can. Do I eat out of season? Yes, sometimes. Do I eat imported? Yes, sometimes. But these are the exceptions rather than the rule in my book. For example: I live in Idaho. We have no ocean nearby, to bring in fresh seafood means a lot of use of resources, and I take this as a personal conscious choice to consciously limit my intake of items that have to be rushed here. It’s also cold during the winter in Idaho, so raw food rarely crosses my plate in the colder months where I enjoy a lot of soups, stews and slow cooked foods.
Know your body
Our bodies are amazing and dynamic. Chinese medicine does not view health as a static state, rather it is one with ups and downs. We shift and change in different life stages, ages and situations. Health as an overall state of well being (in body and mind) that is able to handle the impact of life and situations and then bounce back. This is highly individualized; some of us are born physically strong, some are born weaker. What matters is what you do with what you have. My goal is to help people recognize a person’s individual state and to improve on that, no matter how strong or weak. There is always room to for improvement.
Eat with people you like
Partly an attitude thing, but contention or uncomfortable situations will stagnate the Qi slowing digestion. This might mean you need to turn off the T.V. too.
Keep your Spleen warm
Our digestive systems are a fire which can be snuffed out by extremely cold or raw foods. For best absorption eat your food warmed up. A little raw here and there for those with strong digestion and during the summer is fine.
Have a seat
When you eat, take the time to sit, taste your food, savor it and be thankful. We’ve lost this simple habit that helps tremendously. When you want your body to digest food to transform it to vital energy–give it the opportunity to do so. Enjoy pleasant company, maybe go for a gentle stroll, turn off the tv. The Qi will flow into the digestive track. Remember grace and gratitude.
This is where the Chinese medicine energetics of food shines. Five clients can walk in with the same western diagnosis–let’s say, high blood pressure. Each of these five may come out of my office with a different nutritional recommendation from the others. In Chinese medicine, there are several patterns that can give rise to high blood pressure, that we see as a result of functional disharmony in the body. One client may be cold, have a pale/purple hue to the tongue and a slow pulse while another’s tongue is dark/ red, a rapid pulse and they feel hot all the time. Two very different patterns that can both cause the same “western pattern” of high blood pressure. Each of these clients would leave with differing nutritional recommendations. Tongue, pulse, Q & A, and other assessment skills will help me identify and layout a plan that is individualized.
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