Why Breakfast?

Breakfast is a key start to every single day...  The word literally means “breaking the fast” after 8-12 hours without food or liquids. Breakfast is a regularly skipped meal with common excuses like, “I am not hungry, I am rushed, or I feel nauseated after breakfast.” While there can be many reasons for not wanting breakfast, it is common that digestion is sluggish, cold, or just not functioning properly. Americans are accustomed to fairly limited ideas of what breakfast consists of, and may be depriving themselves of vital nutrients, proteins, and proper warmth that aids the digestive process.  

TRY THIS: Have warm soup in the morning. A cup of organic broth will do. Soup is simple to make or reheat and stimulates digestion, igniting your "digestive fire" and prepares your digestive tract for later meals. Soup has a lot of proteins, minerals, and nutrients with a high water content that will help rehydrate your body after sleeping. When time is a factor, start waking up 5-10 minutes earlier to prevent eating on the go. Limit distractions while you eat. Start small and keep it simple. 

the B I G G E R WHY?

Digestion is strongest in the morning and weakest in the evening. Traditional Chinese Medicine (TCM) recognizes the rhythm of energy movement between organs and has identified 7-9am as the most active time for digestion (7-9pm being the least active). Modern studies have supported this finding by showing how the habit of eating breakfast contributes to more regulated weight, more stable blood sugar, and better energy levels through the day.  

Breakfast does not have to be massive in size. The stomach is not a very large organ, and the quality of food we eat is far more important than the quantity. Starting the day with a cup of broth-based soup that contains a variety of vegetables, meats, and seasonings will provide many essential nutrients needed for the body to function well. Incorporating seasonal foods (produce that is "in season") will enhance this quality. Adjusting the temperature and density of your breakfast by the seasons is also valuable. Cold winter days invite a mug of steaming hot soup, but mid-summer heat may require fresh, mildly warm, cooling foods or chilled soups.  

Digestion is a warm process that is easily influenced by the thermal properties of food, beverages, and environmental conditions. Healthy eating includes respecting this need for heat in the digestive process. Eating mostly warm, cooked foods supports this need for heat. If we are eating cold, raw foods in the cold winter months we are weakening this digestive fire and creating sluggish, weak, cold digestion.  Many people start the day with a smoothie- which is fine- if adding a warming property to the list of ingredients. Some warming elements to throw into a smoothie (if your body is not always feeling overheated or showing redness in the face) include: ginger, cinnamon, and cayenne. Eating raw (cold) foods can also be aided with the use of warming ingredients such as mustard, black pepper, horseradish, vinegar, and warming ginger or green tea after a meal.  

So... BREAKFAST. Stoke that digestive fire at the start of every day. Think quality over quantity- but always keep that stomach warm so you can get the most from the foods you eat all day.  

Spring + Liver Health

"Nature does not hurry, yet everything is accomplished." - Lao Tzu, Chinese Taoist philosopher

Spring is considered a time of renewal for the seasons, mind, body, and emotions. Associated with the spring season and Wood element is the liver, an organ closely connected with the flow of qi in the body. The liver is responsible for bodily functions like detoxification, bile formation and secretion, digestion and metabolism, protein metabolism, regulating hormones, and various other important functions. Liver stagnation can cause problems like neck and shoulder tension, chest tightness, teeth grinding, eye issues (especially in right eye), feeling hot all the time, fibroids, prostate inflammation, hip pain, toenail discoloration, waking up between 1 and 3 am, digestive symptoms, PMS, migraines, poor sleep, irritability, impatience or frustration, anger, or feelings of being stuck in one’s life.

Spring is an ideal time to detox your liver to support your overall health and emotions. The word detox can imply that extreme measures need to be taken, but taking this kind of action is actually hard on the body and can cause negative detox symptoms. Practices like scalp massage and combing, daily movements like walking, qi gong or yoga, eating in season, addressing stored emotions, and castor oil packs are all holistic practices that encourage good liver blood movement and relieve stagnation symptoms. The idea is to support your liver in gentle ways that flow with the slow transition to spring. For severe cases of liver illness, seek professional help to be prescribed the best course of treatment.

Scalp Massage and Combing

Scalp massage is an ancient TCM and Ayurvedic practice that involves using a wood comb or brush to gently massage the scalp. Because there are 60 acupressure points and many meridians along the scalp, this practice relaxes the mind, increases blood and oxygen flow, opens blocked channels in the head, increases qi flow, and encourages hair growth. The gallbladder meridian curves behind the ear and down the neck. An imbalance of the gallbladder meridian can result in poor quality of sleep, lack of confidence, and pain in the rib area. Because the functions of the liver and gallbladder are closely related, an imbalance of the gallbladder can affect the liver. Scalp massage is a gentle way to open energy flow along the meridian and bring the body closer to well being. The best tool to use is a wood comb, because according to the Chinese theory of the 5 Elements, wood regulates earth, which is the element associated with skin. Wood is also gentle enough to effectively activate acupoints without scraping the skin.

Gentle Exercise

Exercises like yoga, qi gong, and walking can relieve liver stagnation by increasing blood flow, improving circulation, reducing stress, and regulating blood sugar. In TCM, it is not about how hard or long you workout, but is about consistency. Working out regularly moves qi energy throughout the body, unblocks anything stagnant, and restores proper energy flow to the body. Liver qi stagnation can be caused by a sedentary lifestyle, stress, or a lack of blood flow, but working out 4-5 times a week can increase energy and blood flow in the body. Symptoms of over exerting yourself in a workout include fatigue, headaches, inability to focus, or lightheadedness, and signal that your workout is not as beneficial as it could be. Yoga, qi gong, and walking are all gentle workouts that reap all the benefits of a workout without the negative side effects. Slow and gentle movements aid the body without over exerting it.

Eating in Season

Eating in season and liver friendly foods is an effective way to support your liver while detoxing. Avoiding foods that inflame the liver, while supplying it with foods that the liver can easily process will allow the liver to function at a higher level, instead of being overworked. Along with eating fruits, vegetables, and grains that are in season, there are certain flavors and foods that suit the wood element, and support the liver. Pungent tastes like ginger, peppers, clove, garlic, clove, and allspice increase heat and digestive action in the liver. Bitter and sour foods like green tea, lemon, bitter leafy greens, zucchini, guava, pomegranate, green papaya, green apple, and herbs like parsley, dill, and mint purge the liver and increase the flow of bile to help with cleansing and elimination. Seasonal foods like artichoke, eggplant, dark leafy greens, celery, green onion, cilantro, tangerine, rhubarb, kiwi, eggs, chicken, shrimp, and brown rice will be easier for your body to digest, allowing the liver a break from working too hard. Avoid alcohol and spicy foods in excess.

Processing Emotions

Every organ has an emotion associated with it, and anger, frustration, and impatience are associated with the liver and gallbladder. These emotions can be the trigger or symptom of an imbalance in the liver, and while the emotions themselves are not inherently problematic, the repression or inward expression of these emotions can have negative somatic results. When approached with compassion, curiosity, and patience, processing feelings of anger or frustration can have an upward momentum, allowing for growth and acceptance. Because spring is the time of upward growth and expansion, it is the perfect time to address any stored emotions that might be liver qi. Ways to process emotions include lifestyle changes, movement, social connection, speaking your truth, creativity, relaxation, and rest.

Castor Oil Packs

Castor oil is a vegetable oil pressed from castor beans, and has many medicinal uses, like castor oil packs. The use of castor oil packs to aid in liver detox is an ancient practice that helps support optimized liver function, improve detoxification and hormonal balance, and to reduce inflammation in the liver. A component of castor oil, ricinoleic acid, is known to help the body rid itself of excess toxins. It is recommended to use a castor oil pack 1-2 times/week to help support the liver if dealing with hormonal imbalance, detoxification issues, or fatty liver. When treating the liver, place the pack directly over the liver, on the right side just below the rib. Often used overnight, castor oil packs are beneficial during the hours of 1-3 am, which is considered the time when the liver is most actively detoxing and is highly active. Waking up during this time might signal that your body is ready to detox and needs extra support.

Allow your body to relax into the changing season by making small changes to your routine to support your body gently. Stimulate acupressure points and the gallbladder meridian through massage, add movement to your day, eat foods that are anti-inflammatory and encourage liver detoxification, process any stored emotions, and use castor oil packs to aid in liver detoxification at night. Gentle changes can have a significant and positive impact.

Resources

Fries, Hannah. “Your Liver, Your Emotions and the Flow of Qi”. Retrieved from https://mydaolabs.com/blogs/the-way/what-is-liver-qi-stagnation.

Kramer, Warren. “Love Your Liver: Lessons From Chinese Medicine (TCM)”. Retrieved from https://nutritionstudies.org/love-liver-lessons-chinese-medicine-tcm/.

Mischke, Michelle. “Love Your Liver: An Ayurvedic Guide to Fostering Liver Health”. Retrieved from https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/health-guides/love-your-liver/.

Stills, Sharon. “How to add a castor oil pack to your liver detox”. Retrieved from https://www.womenshealthnetwork.com/detoxification/how-to-add-a-castor-oil-pack-to-your-liver-detox/.

“Are Your Workouts Working Against You”. Retrieved from https://www.herbandohm.com/blog-posts/are-your-workouts-working-against-you.

“Eat with the Seasons: Spring”. Retrieved from https://fiveseasonstcm.com/blogs/traditional-chinese-medicine-101/eat-with-the-seasons-spring.

“Functional Medicine and TCM Liver Detox”. Retrieved from https://healingpoints-acu.com/functional-medicine-and-tcm-liver-detox/.

“How To Detox your Liver and be Ready for Spring with Traditional Chinese Medicine”. Retrieved from https://www.academyhealingnutrition.uk/blog/how-to-detox-your-liver-and-be-ready-for-spring-with-traditional-chinese-medicine.

“Love your liver – cleanse your body”. Retrieved from https://www.8branches.com/articles/love-liver-cleanse-body/.

“Scalp Massage 101: The Easiest Guide to Massage Scalp at Home”. Retrieved from https://magnifissance.com/selfcare/rituals/easiest-scalp-massage-at-home/.

“Understanding Chinese Medicine: Liver Qi Stagnation”. Retrieved from https://www.holdenacupuncture.com/liver-qi-stagnation/.

Routine Enhancers in the New Year

The tradition is to kickstart January 1st with the “new year, new me” attitude of self improvement. The start of a new year brings promises of a fresh start, strong intentions, and the hope of good things to come. While the common goals often set in this time of excited renewal are positive, they are often great, challenging, accessible, or unattainable due to lifestyle restrictions. Instead of starting the new year attempting to do a complete overhaul on yourself and life, there are small things you can add to your routine to boost your immune system, drain your lymphatic system, aid digestion, provide stress relief, increase focus, and overall support your body to help you along the way to achieving your larger goals.

Add mushroom powder to your coffee or oats

Medicinal, or functional and adaptogenic, mushrooms like reishi, turkey tail, chaga, lions mane, and cordyceps are highly nutritional and have numerous benefits like providing immune support, antioxidants, supporting a healthy immune response, helping to balance blood sugar levels, supporting brain health and cognition, supporting the nervous system, and increasing energy and stamina. By adding mushroom powder or extract to your morning coffee or oats, you will be supporting your body’s natural processes by bringing them closer to homeostasis. Each mushroom has their own unique benefits, so add a half teaspoon to your morning routine of whichever mushroom provides what you need most. Check out our blog on Medicinal Mushrooms to learn more!

Incorporate gua sha or dry brushing into your shower routine

The lymphatic system is a system of thin tubes and lymph nodes that run throughout the body, and is an important part of our immune system. This system’s primary function is fighting bacteria and infections. Illness can block the lymphatic system from draining, causing all sorts of issues like food sensitivities, brain fog, bloating, constipation, fatigue, depression, inflammation, swollen lymph nodes, to name a few. Adding gua sha or dry brushing to your shower routine can gently stimulate the lymphatic system to drain, removing toxins, bacteria, and swelling from your body. Here are some of our favorite gua sha tricks and tips!

Listen to a relaxing podcast or music while stuck in traffic

Getting stuck in traffic is rarely considered relaxing, especially when people are in a rush to get home after a long day. These extra moments stuck on the road are a chance for you to listen to a relaxing podcast or music to decompress, relax, and destress. Studies show that listening to music with drums and flutes, or sounds of nature like thunder and rain, have the ability to alter brainwaves and functions similarly to medication. Music has profound effects on emotions, stress, and relaxation. Music that is around 60 beats per minute has the ability to make the brain synchronize with the beat, causing alpha brain waves, which are present when we are relaxed and conscious. Giving yourself these few moments to relax can have a profound impact on your stress levels and emotions, and will benefit your overall health. We’ve got a collection of hand-picked playlists ready for you on our Spotify account.

Wear an essential oil diffuser necklace or bracelet

Aromatherapy is the practice of using essential oils for therapeutic benefit. Scent molecules travel from the olfactory nerves directly to the brain, stimulating the amygdala, the emotional center of the brain. Each essential oil has unique benefits and properties that can be used to target areas of your life where you need support. Lavender, ylang ylang, yuzu, orange, lemon, neroli, lemongrass, and bergamot are best for relaxation, stress relief, and to aid sleep. Peppermint is good for boosting memory and focus, and relieving headaches. These oils can easily be added to diffuser necklaces or bracelets, or when used as directed, can be applied directly to the skin. Apply your desired oil when you need a little extra help in your day, and support your body and mind in the process.

Add lemon to your water in the morning or before each meal

Drinking a cup of warm organic lemon water can energize the body, boost metabolism, stimulate the digestive system, aid in weight loss, boost brain power in the morning, and detox the colon, aid in weight loss, boost the immune system, help heartburn, and reduce inflammation at night. Lemons have the same anatomic structure as stomach acid, which tricks the liver into producing bile, stimulating the digestive system to break down food so it moves smoothly through your intestinal tract. Lemons also encourage white cell production, contain vitamin c which stimulates blood cell production and supports the immune system, contains antioxidants that fight free radicals, and helps the body produce collagen. When our body is stressed, our liver becomes stagnant, and lemon goes straight to the liver to encourage detoxing. While hydrating, treat yourself to warm lemon water twice a day and boost your immune system, promote liver detox, encourage cell production, and reduce inflammation. Make sure the water is warm or hot to best support the digestive system and prepare it for food.

Stretching in bed or while watching tv

While enjoying your favorite show or turning in for the night, practice simple stretches to increase blood flow, unblock areas of stagnant energy, and reduce pain. According to TCM, stretching also increases flexibility, loosens tight fascia, and improves mental wellness. Dampness settles in the body, causing excess weight, and makes people feel sluggish, foggy headed, or depressed. Vigorous exercise can deplete Qi, whereas gentle exercises can replenish Qi. Simple stretches, even while sitting, can be beneficial to energy flow and decreasing dampness in the body.

Adding enhancements to your routine instead of completely changing your routine can benefit your body in many ways by increasing relaxation, reduced stress, supporting your immune system, encouraging blood flow, or draining your lymphatic system. As you make greater changes in your life, help your body and mind keep up by supporting all facets of your health.

Resources

Snell, Melanie. “Lemon Water and TCM, is it worth drinking?” Retrieved from https://www.soulluxglow.com/post/lemon-water-and-tcm-is-it-worth-drinking.

Wong, Cathy. “Essential Oils for Stress Relief”. Retrieved from https://www.verywellmind.com/essential-oils-to-help-ease-stress-89636.

“Aromatherapy: Do Essential Oils Really Work?” Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work#:~:text=What%20Is%20Aromatherapy%3F,emotional%20center%20of%20the%20brain.

“Ganoderma Coffee: 2 Healthy Drinks to Make at Home”. Retrieved from https://www.realmushrooms.com/ganoderma-coffee/.

“How Does Exercise & Movement Benefit Health from a TCM Perspective”. Retrieved from https://www.northshoreacupunctureandnaturalmedicine.com/north-shore-acupuncture-blog/tcm-exercise.

“Medicinal Mushrooms: 7 Kinds and Their Unique Health Benefits”. Retrieved from https://www.realmushrooms.com/7-medicinal-mushroom-benefits-for-health/.

“Releasing stress through the power of music”. Retrieved from https://www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music.

“What Are Adaptogenic Mushrooms?” Retrieved from https://ommushrooms.com/blogs/blog/what-are-adaptogenic-mushrooms-m2.