Chili-Brown Sugar Delicata Squash

Food is regarded as healing in Chinese medicine and can remedy many ailments. Try this roasted squash (or subsitute any pumpkin) with chili to fill your belly and keep you warm this winter.

Ingredients

• 1 pound delicata squash (about 1 large)

• 1 tablespoon extra-virgin olive oil

• ½ teaspoon salt

• ¼ teaspoon freshly ground pepper

• 1 tablespoon brown sugar

• 1 teaspoon chili powder

• ½ teaspoon garlic powder

Preparation

1. Preheat oven to 425°F.

2. Cut squash in half lengthwise; scoop out the seeds. Cut into 1/4-inch slices. Toss in a large bowl with remaining ingredients. Spread on a cookie sheet.

3. Roast the squash until tender, stirring once or twice, 20 to 25 minutes.

4. Optional: Roast the seeds on a greased baking sheet for 5-10 minutes, stirring once during cooking. Top with salt for a popcorn-like snack rich in nutrients!

Serves 4 as a side dish

Blood Deficiency and Diet

In Chinese medicine, blood deficiency is a diagnosis that refers to a set of symptoms. These include:

· Insomnia, poor sleep quality

· Anxiety

· Depression

· Headaches

· Fatigue

· Cold hands and feet

· Constipation

· Light or irregular menses

· Weight gain

Acupuncture and Chinese herbs balance and nourish to relieve these symptoms, but it is also important that our bodies are being supported by our diets to have the building blocks we need. In the perspective of Western medicine, the most common vitamin and mineral inadequacies contributing to blood deficiency symptoms are iron, calcium, folic acid, and essential amino acids.

Iron

In the body, 60-70% of iron is used in the hemoglobin. Hemoglobin is the part of the red blood cell that carries oxygen to the tissues. When the tissues are not receiving sufficient amounts of oxygen, we experience fatigue, headaches, anxiety, and depression. When our iron is low, we have less hemoglobin in our blood. In this circumstance blood isn’t going to be able to do its work as efficiently, including supplying the brain. This leads to insomnia, decreased memory, and difficulty in concentration. Lack of hemoglobin also affects the nourishment of the intestines, which leads to constipation.

Blood Deficiency and Anemia

Anemia is a Western medical term and is defined as a reduction in red blood cells. Many times patients see their MD with the complaint of fatigue. They get a blood test to check their iron and red blood cell count to see if they are anemic. The test comes back negative. So why does their acupuncturist still want to talk to them about blood deficiency? In Chinese Medicine, the term blood deficiency denotes a set of symptoms, as oppose to a number or level that can be tested.

Iron is stored in the liver, spleen, and bone marrow, as well as myoglobin and numerous proteins. These stores are drawn on when the amount of iron in the hemoglobin starts to get low. When this happens blood deficiency symptoms occur, but it will take quite a bit more depletion before anemia is measurable.

Absorption

The body is only able to absorb and utilize an average of 8-10% of the iron we consume.

Heme and nonheme iron

Iron is found in two forms, heme and non-heme.

The non-heme form of iron has to be converted into the heme form to be absorbed. The non-heme is the type of iron that is found in vegetable sources. Because of the extra conversion step, it is not absorbed as readily.

Heme iron is found in meat foods. This iron is already bound into muscle and blood tissues, making 10-30% of intake absorbable.

Other factors contribute to iron’s absorbability.

Increased by:

• Body needs during growth, pregnancy, and lactation
• Hydrochloric acid (production stimulated by meat protein)
• Vitamin C
• Blood loss or iron deficiency
• Meats
• Protein foods
• Citrus fruits and vegetables
• Iron cookware
• Copper, cobalt, manganese

Decreased by:

• Low hydrochloric acid

• Antacids
• Low copper
• Phosphates in meats and soft drinks
• Calcium
• Phytates in whole grains
• Oxylates in leafy green vegetables
• Soy protein
• Coffee and black tea
• Fast gastrointestinal motility

Calcium

Well known for its responsibility for bones and teeth, calcium is also crucial for muscle contraction, including the functioning of the heart. Calcium is also needed for the nervous system. It has a role in nerve transmission and the releasing of neurotransmitters. Calcium influences serotonin and norepinephrine, whose balance is imperative in warding off depression and irritability. Other symptoms of calcium deficiency include headaches, insomnia, muscle cramps, and fatigue.

Absorption

Increased by:

• Body needs – growth, pregnancy, lactation
• Vitamin D
• Milk lactose
• Acid environment – hydrochloric acid, citric acid, ascorbic acid (vitamin C)
• Protein intake and amino acids such as lysine and glycine
• Fat intake
• Exercise
• Phosphorus balance

Decreased by:

• Vitamin D deficiency
• Gastrointestinal problems
• Hypochlorhydria (low stomach acid)
• Stress
• Lack of exercise
• High fat intake
• High protein intake
• Oxalic acid foods (beet greens, chard, spinach, rhubarb, cocoa)
• Phytic acid foods (whole grains)
• High phosphorus intake

Magnesium

Calcium doesn’t work without his friend magnesium. Magnesium is responsible for the relaxation portion of the heartbeat by dilating the coronary arteries. It also contributes to the production of energy. Low amounts of magnesium can cause increased PMS symptoms.

Absorption

Factors increasing or decreasing the absorption of magnesium are the same as for calcium.

Folic Acid

Folic acid is an important B vitamin. In its active form, THFA, its job is to help red blood cell production and to aid in the breakdown of protein. It also has a part in many amino acid conversions. Folic acid is instrumental in the growth and reproduction of all cells.

The first sign of deficiency is depression. Folic acid deficiency also shows in the skin, with cracks or scaling of the lips and corners of the mouth. Also associated with low folic acid is fatigue and the rapid graying of the hair. Folic acid deficiency has also been linked with cervical dysplasia and cancer.

Absorption

Folic acid is absorbed in the intestines. This can be an issue if one is prone to bouts of diarrhea, or is on antibiotics or tetracyclines that deplete colon bacteria.

Folic acid is mostly found in leafy greens (spinach, kale, beet greens) and is easily lost during cooking or after any sort of processing. Lightly sautéed is best.

Common causes of Folic Acid deficiency:

• Inadequate nutrition – lack of fresh fruits and vegetables
• Poor absorption – due to intestinal problems,
• Metabolic problems from alcohol or drug use
• Excessive demands on tissues, as with stress, illness, or pregnancy.

Amino Acids

Amino acids are the building blocks for proteins. Proteins have many responsibilities:

• Growth and maintenance of body structures
• Enzymes
• Hormones
• Immune system
• Fluid electrolyte balance
• Energy
• Blood sugar regulation

There are 21 amino acids the body needs in order to carry out all its functions. There are two categories of amino acids, non-essential and essential.

Non-essential amino acids are supplied by the body.

Essential amino acids need to be supplied by the diet.

Animal proteins provide all essential amino acids. Plant proteins are incomplete and must be combined to achieve all essential amino acids. These are referred to as complementary proteins.

For example:

Grain – HIGH in the amino acid methionine, LOW in lysine

Legumes – LOW in methionine, HIGH in lysine.

Together they make a complete protein, having all amino acids. When all amino acids are present, neurotransmitters are balanced. When neurotransmitters are out of balance, depression, anxiety, and lack of focus are the result.

Susie Fanslow, LAc

Sources

Elson M. Haas, M.D. Staying Healthy with Nutrition. Berkley CA: Celestial Arts

Publishing, 1992.

Herbal Chicken Soup

Fall is here and with it, comes cold and flu season! This is a great time to start boosting your immune system! The single, most important thing that we can do to support our immunity and prevent disease is to eat a balanced, whole foods diet. For most people, this means eating more fruits, vegetables, beans, nuts and whole grains. We have a great chicken soup recipe that includes many tonifying and nourishing Chinese herbs that are available at our clinic! Come in and see us for some acupuncture and chicken soup ingredients!

Nourishing Chicken Soup Recipe
The chicken in the following soup recipe brings out the qi tonifying and blood nourishing properties of the herbs. This recipe has been used by the Institute for Traditional in Portland for many years. It can be used for someone recovering from a serious illness or once weekly as a general tonic.
8 cups chicken stock
Huang qi (Astragalus) 10g
Dang shen (Codonopsis) 15g
Shan yao (Discorea) 10g
Long yan rou (Longyan fruit) 10g
Gou qi zi (Lycium fruit) 15g
Yu zhu (Polygonatum) 30g
Lian zi (Lotus seed) 20g
Hai zao (Hijiki) 3g
Bai mu er (White ear mushroom) 15g (soak in boiled water for 1 hour, discard the liquid, and add
mushroom to soup)
2 cloves of garlic
2 slices of ginger
1 tsp sea salt
2 carrots diced

2 stalks celery, diced
1 tbsp tamari
1 tsp toasted sesame oil
1-2 tbsp mirin or wine

Place the herbs in a large soup pot with the chicken stock, garlic, ginger, and sea salt. Bring to boil and reduce to simmer. Cover and allow to simmer for 4 mins. Add the fresh veggies and simmer for 5 more mins. Remove from heat and stir in tamari, oil, and mirin. All the herbs are edible except Huang qi. Can be stored for 2-3 days. Serves 4-6 people.

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Stress, Weight Gain & Acupuncture

You’re constantly going to the gym and you eat a healthy diet. So why doesn’t the weight come off? Why do you keep gaining? Your level of stress may be contributing.

Stress is a nasty beast and it reaches into every aspect of our health, from digestion to the level of hormones coursing through our bodies. These are the variables that dictate whether we hold onto weight or let it burn off.

Stress stimulates the body to release hormones. Particularly helpful in an emergency situation, these hormones are what kept humans alive in the days of the caveman. It is our response to a “fight or flight” situation and intended for only a short term occurence. What happens when the stress isn’t a tiger chasing us anymore, but is instead years in a high stress job or four years of graduate school?

After our bodies experiences elevated stress levels for over 24 hours, they go into a different mode. Anxiety sets in and the body's coping mechanisms are triggered. Our central nervous systems release more stress hormones, which over time have negative effects.

Cortisol is the big gun of stress hormones. It is directly responsible for weight gain, especially around the abdomen. A lot of cortisol coursing through your system will keep you from building muscle.

Growth hormone is responsible for rebuilding tissues (including muscle) and for burning fat. Stress hormones cause a decrease in the amount of growth hormone being released.

Effects on Digestion:

· There is a decrease in the flora that lives in our gut. This flora is needed to absorb nutrients we need. A decrease in gut flora can also lead to increased or decreased motility (diarrhea or constipation), as well as gas and bloating. Healthy gut flora is important in avoiding digestive distress, which is crucial when talking about the regulation of food in our bodies.

· Stress hormones also decrease stomach acid, which is needed to absorb protein, calcium and iron.

· Salivary gland secretions also decrease with stress hormones. Carbohydrates are first broken down with saliva and then finished in the small intestine. If the salivary glands aren’t able to do their job farther up the line, the intestines are burdened, and we’re back to unbalanced motility, gas and bloating.

· Stress hormones cause an increase in insulin resistance. This causes havoc with blood sugar levels, which leads to moodiness, headaches, dizziness and sugar cravings. With all this fluctuating, the body will hold onto weight.

· Stress hormones also lead to cravings. Sugar is quick energy and that’s what our bodies want in an emergency.

The oxygen moving in and out of our body influences metabolism and calorie burn. With increased stress, there is decreased oxygen.

Another important factor in exercising is having the energy and motivation to do so. Have you ever planned on going to the gym after work, but are too tired by the end of a long day? In our body, energy is made in our cells, in little units called mitochondria. When stress hormones are elevated, fewer mitochondria are produced. Fatigue and sluggishness will set in.

Stress hormones also play havoc with the hormones that influence our mood.

Serotonin, norepinephrine and dopamine are neurotransmitters that affect our sleep, well-being and happiness. Chronic stress disrupts the regulation of when these are released into our system.

Acupuncture is fantastic for reducing stress and keeping the hormones coursing through our bodies at more acceptable levels. The needles move our Qi, (roughly translated as “energy”), releasing it in places where it is stuck, or bringing Qi to areas where it is lacking. When our Qi is flowing evenly throughout our bodies, it creates balance in mind, body and spirit. On a physical level, we are breathing more deeply and evenly. On a spiritual level, acupuncture brings us back to center. We are calmer and more in tune with ourselves. In this balanced state of being, anxiety is reduced and our bodies don’t have the need to release stress hormones. Because whether or not we lose or gain weight isn’t just about which foods we choose and what exercise regimen we’re practicing. It’s also about our well-being as individuals.

Susie Fanslow, LAc