I just spent the weekend with practitioners and parents of autistic kids. Once again I am humbled by their tenacity and commitment to help these kids heal. Great strides have been made to help heal the guts and therefore the immune systems of these kids. Maximizing their detoxification pathways is also a key strategy. The same is true for all of us. For greater health we all want to maximize our deotx pathways and have guts that are full of helpful bacteria to protect us and help digest our foods.

Food plays the largest role in this. Each day at least 3 times, we consume foods that will either strengthen or weaken our bodies. Non starchy vegetables are the powerhouse foods that can bring us the greatest boost to our life force. But feeding kids veggies is a special challenge when you have a child with a very limited palate.

There are some very clever people who have been creatively working with this challenge. Here are some tips.

1. Expand the flavors your child is attracted to by introducing it again and again. There is a natural window (for my son it was 2 years old) when kids are attracted to sour. They may grab a lemon and take a bite, make a face and do it again. If we keep including sour in their diet with sauerkraut and real fermented pickles we will help them build a gut loving habit that can constantly resupply the beneficial bacteria of their bowels.

2. Don’t give up. Eat well yourself and keep offering all the veggies that you eat at each meal with now pressure to eat it. Research show that children may need to be offered a food at least 8-10 times before trying it. Release any of your own expectations about your kids liking or eating any particular foods. Kids can feel this, sense the pressure and react to it.

3. Prepare your child by telling them whether the food is salty, sour , sweet or bitter.Know what textures your child likes and doesn’t like and play to their favorites.

4. Give your child a choice and a polite way to spit out a food they don’t like.  This can ease the pressure of trying new foods.

3. Offer the new food along with a familiar food that they like. The positive association can help.

5.  Steam or and puree vegetables (zucchini, summer and winter squash,beet, cauliflower, carrots) that are close to the color of the food you are serving and add to your dish. Jessica Seinfeld ‘s Deceptively Delicious is a good source for these ideas. Chili, tacos, sloppy-joes, burritos, pancakes, burgers, lasagna,  and soups are all kid friendly meals to add purees to.

6 . FInd a dip that your child will like to dip raw veggies into.

7. Create a smoothie that is green powered- super hero named. Use nut or hemp milk add a few drops of stevia and some berries. Find the combo your child will eat. Add freshly juiced vegetables when you can. Any smoothie can be made into popsicles in the summer.

8. Juice some mild tasting low glycemic veggies like cucumber, celery, spinach, parsley then add enough of your child favorite sweet juice to make it palatable. One clever parent injects this juice into her sons juice boxes with a salty snack so he never notices. Some parents use a colored cup with a top and straw so the juice color is not so obvious.

9. When introducing sauerkraut do so with very small amounts that are flavored with mayonnaise or juice to sweeten and soften the sour flavor.

10. Involve to kids in growing preparing and serving the foods. They will be much more likely to eat foods that they are relating to before sitting down to eat.

Dark leafy greens are the superstars of the vegetable world. They are a rich source minerals (magnesium, calcium, potassium, and iron) and vitamins (K,C,E and various vitamins). How about those cell protecting phytonutrients like beta-carotene, lutein and zeaxanthin. Interesting that some of these nutrients require fat to make them available to our body. No surprise that we so commonly dress salads with oil or sauté our greens.

Kale, collards, spinach, swiss chard, bitter dandelion greens, bok choy (a crunchy favorite) beet greens and the spicier mustard leaf greens are delicious and essential parts of a nutrient filled meal. There are times when I eat them three times a day. Cooking these greens remains a mystery to those who haven’t befriended these nutrient filled helpers.

Here’s one simple and common way to prepare greens:

 First, I clean the leaves and strip them off the stems if the stems are tough. (I save the stems in a bag in the freezer for the next time I make broth.)

 Then I stack the leaves and start at one end and thinly slice making narrow strips of greens that cook quickly and are easy to chew.

 Sauté a small onion, a couple cloves of minced or crushed garlic (I have no patience with mincing so I adore my garlic press) in a tablespoon of coconut oil or another healthy oil.

 Once they are translucent I add the finely chopped greens and toss into the flavored oil.

 Add enough broth, water, or fruit juice to cover the bottom of the pan, about 1/4 inch. Cover the pan and allow the greens to cook until tender.

 Collards, mustard, spinach, beet greens and chard are ready in a few minutes where kale requires a few minutes more. You will learn just how tender you enjoy your greens but we are only talking about 3-5 minutes most likely.

 Now you can add any flavor you enjoy. The sour flavor of apple-cider vinegar, lemon or lime are a great accent or your favorite dressing or sauce. Add the salty flavor of sea salt, fish sauce or a bit of tamari. Try a touch of hot sauce or other peppers for a little pizzazz. For sweet, add raisins, chopped apple, fennel seeds or fresh herbs. Top with the crunch of pine nuts, chopped almonds or any seed or nut of your liking. If I’m in a hurry I skip the garlic and onion and just steam them in some liquid.

Sauteed Kale

Fancy Slaw

Fancy Slaw

My friend Lou was talking one day about how she slices a bunch of raw veggies then keeps them in the frig. for a few days adding Vegenaise and and her favorite more perishable accents like avocado one meal at a time. She was swooning as she described what sounded to me like a basic salad cut into really small pieces. Then she brought it to a potluck and we all inhaled it. I realized that hard, dry veggies that I usually only enjoy cooked such as bok choy, cauliflower, brocolli, and kale are wonderful when chopped the cuisinart and mixed with a creamy dressing. So now, once a week, I look in the frig for all the possible veggies, pull out the week cuisinart and start chopping.

Veggies that I use the slicer for are:

• 1 head Cauliflower
• 1 head Broccoli<
• ½ a bunch Kale
• One small red, green cabbage or bok choy
• 2 Red pepper
• 3 celery stalks
• 4 Carrots
• I add an apple for contrast and it keeps really well for a couple of days.

Veggies for the S blade:

• Cilantro
• Parsley
• Mint
• Basil
• Any other fresh herbs
• Spinach
• Arugula
• Toss in some crunchy bean sprouts if you like.

Grating ginger and squeezing out the juice mixed with the juice of a couple lemons tossed in seems to keep things fresh. The ginger warms up your digestion to be able to handle all this raw food if it’s cool outside. Once you are ready to eat, take out the serving size you want and add nuts, avocado, salt and pepper, a spoonful of Vegenaise or mayo and you have a hearty fresh meal or side dish.

Fish Tagine with Preserved Lemon and Chermoula

Fish Tagine

Inspired by Chillie Bagan, “Tagine: Spicy Stews from Morocco” Tagine is a northern African dish named for the pot it is cooked in. This clay pot is in two pieces: the cone shaped top and the platter with edges that forms the bottom and hold the food. The pot is placed directly on the stovetop and slow cooked with layers of vegetables, spices and meat. You can make this recipe in any pot or deep fry pan that can be used to slow cook. This dish is both warm enough for a cool spring evening and light and zesty enough (with the preserved lemon flavor) to appeal to our spring taste buds. First make the Chermoula. This is a pesto type sauce that will both marinate the fish beforehand and cover the fish in the last stage of this tagine.

Place in a food processor:

• 3 garlic cloves
• 1 red or hot chili ( to your spicy preferences)
• 1 teas. salt
• Juice from one lemon
• 1 bunch of cilantro
• A pinch of saffron threads (optional)
• 3-4 Tablespoons of Olive oil
• 2 Teas. of cumin powder

Blend and remove 2 Tablespoons for spreading on the fish when adding to the tagine pot for cooking. Marinate fish in rest of the chermoula and refrigerate for 1 -2 hours

• 2 pounds of thick meaty fish like haddock or cod, hopefully wild caught.
• 2-3 tbl olive oil, coconut oil or ghee
• 1 large or two medium red onion chopped finely
• 4 carrots sliced in disc’s
• 4 stalks of celery cut in chunks
• 2 medium zucchini cut in discs.
• 1 preserved lemon or a whole lemon with the rind sliced fine.
• 1/2 cup sliced green olives
• 1 pint of cherry tomatoes sliced in two
• 1/3 cup fish or chicken stock
• 1/3 cup white wine or sherry
• a large handful of shredded mint leaves

Spice mix:

• 2 teas ground cumin
• 2 teas ground paprika
• 2 teas ground tumeric
• 1 teas salt
• pepper to taste

Heat oil in tagine or other wide bottomed stove top pot. Cook onion with ¼ spice mixture. This is a layering process one the onions are cooked. The liquid should keep the food from burning on the bottom and the mosaic arrangement of layered veggies and fish with green chermoula spread on top and sprinkled with colorful tomatoes, olives, lemon and spices is spectacular. Add sliced carrot, zucchini, celery in layers and cover the bottom with 1 inch of broth and wine mixture. Sprinkle with more spice mixture cook until vegetables are tender. Now add layer of olives, preserved lemon and tomatoes on top of marinated fish filets and top with spice mixture. Add more broth/wine mixture if needed. Cover and cook until fish is fully cooked. Serve over quinoa or rice or simply with a salad or cooked greens.

Guest Contributor:

Evan Bussanich, L.Ac. Dipl. OM. www.downtownherbs.com

Now that it is getting warmer outside, all of us seem naturally drawn to being in the sun, moving around a bit more, and casting off that cooped-up, stagnant feeling we have had building up over these last few winter months. Your internal physiology is having the same sort of craving too, which is why you might be turning up your nose at heavier foods and choosing something light and green.

When I think of herbs for spring, I immediately think of the liver. Our great detoxifier feels like it wants the most help right now, and there are several great ways to do this. One of the best liver herbs, both because of its strength and its gentleness, is Milk Thistle. It works in so many ways it would take a book to describe them all, but there are a few key things that make it perfect for this time of year. It is one of the strongest herbs to protect the liver against toxic chemicals, and helps regenerate new liver cells, and helps remove metabolic waste from the body. It increases bile production and flow and normalizes cholesterol levels, all with very few incidents of side-effects. It is a potent anti-oxidant and anti-inflammatory, making it useful even in the more serious liver diseases as well. However, it can make birth control pills and some medications slightly less effective, so talk to your local health care practitioner (especially if they are an herbalist!) about dosage and whether Milk Thistle is right for you.

This is also the time of year when people get motivated to do Liver Cleanses. There are a number of them out there, and everyone has their favorites. They can do a lot of good, but I usually caution people not to cleanse too strongly – anything done in the extreme can hurt the body, even trying to clean out toxins. Sometimes toxins can get stirred up in the system, and then aren’t properly excreted – you may feel a “cleansing reaction”, but you may not actually be getting rid of all that much. I usually advocate a gentler, but longer process of detoxification using a temporary restrictive diet and a range of herbs and supplements to aid the process.

Nance feel the same and comments, “I ‘ve seen that it is rarely necessary to do a radical water or juice only cleanse. Most folks find huge benefit in eliminating flour, dairy products, sugar (or any other sweeteners  other than stevia), stimulants, trans fats,  alcohol.  Replacing these things with an increase in sleep to 8 hours (starting by 11pm at the latest), exercise, green veggie juices, fermented vegetables, soaked grain, seeds,  nuts and good fats like coconut oil. For some this is enough where others need some fish of grass feed meat. I think perhaps the greatest advantage in doing this is not what happens during the cleansing time but when you reintroduce foods back to your life and have an awakened sense of the impact they have on your vitality and happiness.”

One herbal compound that outshines nearly all others is the famous Ayurvedic formula, Triphala. Let me tell you, there are very few herbs that both cleanse well and strengthen the body. Most herbs that cleanse the body can be draining to our energy, because of the work it takes to pull out many kinds of toxins. Triphala is one of the rare compounds that cleanses and strengthens, making it ideal to take over long periods of time. It has a profound effect on the liver and the digestive system, and can eliminate many gastrointestinal symptoms if taken regularly, such as heartburn, indigestion, constipation, gas, bloating, and others. Like Milk Thistle, it has a wonderful regulating effect on cholesterol and can be used with other herbs to improve heart health. Indeed, it helps every internal organ system in the body according to traditional indications. However, in higher doses it can act as a laxative, so stay within the dose range on the bottle’s directions if you want to avoid this. If not, it is one of the better laxatives on the market because it is less harsh than many other products.

Both Milk Thistle and Triphala can be found in most health food stores, but brands may vary. Ask the nutritional consultant what brands they carry are the best. As always, if you have specific health concerns, speak with your doctor or health care practitioner about starting a supplement regimen.

Happy Spring Cleaning!

Evan

Chinese Herbalist, Downtown Herbal Medicine and Acupuncture.

Cherry Blossom

When I look out the windows of my home spring has exploded into blossoming trees, flowering bulbs, and bright green tips of shrubs and evergreens. This time of year that the Chinese refer to as the wood element is reflected in the stems of plants bursting upward from quiet, underground winter rest. This can be quite the shock to our systems. The beauty of Chinese wisdom is in seeing the reflections in our mind/body/ spirit with changes of the season’s. For example spring, has meridians (pathways of life force ), a time of day (11pm-3am), colors (green for spring of course) a flavor that strengthen (sour), emotions (anger and frustration) and climate (wind) that are primary during it’s special segment of the year. The liver and gallbladder meridians are most activated during spring and I’ve been hearing folks at every turn this week talk about feeling nauseated. This is what happens when there is some stagnant energy that is trying to move when spring erupts. This fast uprising of spring energy can also lead to headaches, PMS, cramps and frustration and difficulty making decisions. I notice that pets also suddenly get crazy bursts of energy when spring comes. So how can we assist ourselves with a smooth transition for this exciting seaso

1. Feast on Green:

Take time to let your eyes, which are the sensory organ of spring, soak up the various shades of green that are present outdoors. Eat lots of fresh greens in salads and cooked with apple cider vinegar or citrus dressings. This sour flavor (which strengthens the liver and gallbladder) breaks down greens and helps to make the minerals more available to us. The sour flavor can soften the bitterness of greens as well.

2. Sour Power:

Since sour flavor strengthens liver and gallbladder function, spring is an especially wonderful time to incorporate more fermented foods such as sauerkraut and cultured veggies into your meals. If you tolerate cow or goat dairy, homemade yogurt and kefir are easy to make and slowly add to your diet. When we ferment our own foods (such as yogurt and kefir) we can get up to 7 times the probiotic benefits by maximizing fermentation times such as 24 hour yogurt.For directions for making your own Milk Kefir , Yogurt and Sauerkraut follow these links.

3. Move the Sludge:

Look to see if you are struggling in any area of your life to get moving and address it before it becomes an obstacle to life.

A. If you feel physically nauseated, have headaches or constipation you might consider a spring cleansing diet of increased veggie juices and non-starchy vegetables, good fats (I suggest, olive and coconut oil, ghee or butter) and eliminating flour, grains, sweeteners, dairy, alcohol and starchy vegetables.

B. Sleep long and deep to make extra time for dreaming which is governed by the liver.

C. Clean out you house of any objects that don’t enliven you when you see them to make space for this upcoming season of growth.

D. Find safe ways (no injury to self or others) to express your frustrations by journaling, beating the bed with a tennis racket or fists and feet, screaming in the car or conversations where you make requests for getting your needs met.

E. Move in quick percussive motions like kick-boxing, racket sports, karate, digging the ground, chopping wood. This type of movement is especially helpful for breaking up stagnant energy in our body and emotions that mirrors the hard ground after a long winter.

4. Sit on a Mountain-Top for Perspective.

The spirit level of spring is vision, dreaming, creativity and perspective and decision-making. It is our ability to project into the future and plan. Since this is the beginning of the growing season you may want to dream about where you are headed and whether you feel the call in your heart guiding you toward decision making about new learning, locations, people or creative projects.

Enjoy the momentum of this wonderfully energetic season to fulfill your dreams.

Autumn :: Metal

Organ:  Lung, Large Intestines

Time:  3:00 AM – 7:00 AM

Color:  Sliver, White                                                         Taste:  Pungent/Spicy

Sound:  Crying/Coughing                                              Climate:  Dryness

Smell:  Rotten                                                                     Emotion:  Grief

Spirit:  Po

There are 7 po – 7 emotions – 7 orifices

Body Care:  Aromatherapy, Special custom blends for massage oil

Herbs:

Food:

Movement:  Pranayama, Dry skin brushing

Engaging and Supporting the Metal Element in Your Life

• Move and Pamper Your Body
• Find some way to move, stretch or dance and enjoy sensual pleasures such as; getting a massage or swimming in fresh water.
• Stimulate your protective wei chi and lynph with lymphatic massage,  dry skin brushing and sweating.
• Practice yoga, tai chi, chi gong, Pilates, Nia, belly dancing or any other
• Practice a health enhancing form of movement.
• Use your sense of smell by; using aromatherapy, walking outdoors and finding how many smells you can distinguish, keeping fragrant flowers and herbs in your home, learn about fragrances and perfumes you might enjoy wearing
• Watch and connect with animals
• Breathe deeply through meditative or pranayama practices
• Exercise vigorously in  intervals with focus on the breath.
• Tune into your body’s hidden messages through body-centered therapies such as somatic release techniques, hakomi, and Rolfing.
• Learn to listen to the language of your body and what it needs.  Is it tired?  Is your body asking for certain healing foods?  Does your body need to move?  Are you getting enough water?  Is there some physical creative expression your body is calling you to?

Late Summer :: Earth

Organ:  Stomach, Spleen, Pancreas

Time:  7:00 AM-11:00 AM

Color:  Yellow, Brown                                                Taste:  Sweet

Sound:  Singing                                                           Climate:  Humidity

Smell:  Fragrant                                                           Emotion:  Sympathy

Spirit:  Yi

Body Care:  Sugar Scrub

Herbs:

Food:   Easy to digest foods

Movement:  Tribal dance

Summer :: Fire :: Yang

Organ:  heart, small intestine, pericardium, triple heater

Time:  11:00 AM – 3:00 PM and 7:00 PM – 11:00 PM

Color:  Red                                                                         Taste:  Bitter

Sound:  Laughing                                                            Climate:  Heat

Smell:  Scorched smell – an iron on cotton               Emotion:  Excess joy

Spirit:  Shen

Body Care:  Cocoa Butter Body Crème, cucumber on eyes, aloe

Herbs:

Food:

Movement:  Ecstatic Dance

Engaging and Supporting the Fire Element in Your Life

1. Start a belly laugh and see if you can ignite a laugh response in a crowd.

2. Look at another person in the eyes with a soft gaze and feel the potential for connection.

3. Sit with a friend around a fire and watch its movement.

4. Tell a joke.

5. Eat or drink the bitter flavor to tonify the fire element. Romaine, watercress and dandelion greens all cool the heat of fire. Bitter herbs are often antibiotic and clear the heat of infection.

6. The hearts role is just to be. To support the heart, engage in still, meditative practices of being.

7. Use Bach flower rescue remedy if you encounter a shocking or frightening event.

8. Find a friend you can speak honestly to and tell them your deep heart desires.

9. Dance freely to wildly chaotic music to shake off anyplace where you are holding onto controlling your life.

Spring :: Wood

Organ:  Gallbladder, Liver

Time:  11:00 PM – 3:00 AM

Color:  Green                                                            Taste:  Sour

Sound:  Shouting                                                      Climate:  Wind

Smell:  Rancid                                                           Emotion:  Anger

Spirit:  Hun

Body Care:  Green clay mask with citrus

Herbs: bitter

Food:  bitter

Movement:  Abrupt choppy movements (punching, martial arts, chopping wood, hoeing)

Engaging and Supporting the Water Element in Your Life

1. Eat warming foods such as soups and stews made from winter squashes and winter greens.

2. Take time each day for rest, deep meditation and doing nothing.

3. Spend time outside in winter absorbing the deep stillness after a snow or freeze.

4. Take extra time for yourself during the “red snow” time of the menstrual cycle.

5. Indulge in longer periods of sleep in the wintertime.

6. Spend time in meditation of the unknown mystery. Sit in this state until wisdom organically emerges. “When one stays in the darkness long enough, one begins to see.” Carl Jung

7. Make a high mineral bone broth with added seaweed for the nourishment of bones and the ocean’s salty medicine.

8. Wear dark colors of blue and black to bring your energy down and in.

9. Enhance the front of your house or entrance of a room with a water feature, image of water, flowing lines, or the use of black or blue color.

10.Meditate or rest during the time of day that corresponds to the kidney and bladder channels between 3pm and 7 pm.

11. Engage your ears to the subtle sounds outdoors.

12. Reflect upon whether you are living your destiny or in some way wasting your resources.

13. Examine what drive you in life pursuits or if you have a lack of drive.

14. Spend time with water observing its qualities.

15. Develop a practice of chi gong, tai chi, Pilates or yoga that strengthen the spinal column.

16. Get a foot massage to stimulate and tonify the kidney channel that begins in the center of the bottom of the foot.

17. Avoid excess thinking, or working.

18. Drink abundant fresh clean water.

Winter :: Water :: Yin

Organ:  Bladder, Kidneys

Time:  3:00 PM – 7:00 PM

Color:  Blue, Black                                                      Taste:  Salty

Sound:  Groan                                                            Climate:  Cold

Smell:  Putrid                                                             Emotion:  Fear

Spirit:  Zhi

Body Care:  Foot massage, Salt rub, Seaweed wrap, Water therapy

Herbs:

Food:

Movement:  Ecstatic Dance

Engaging and Supporting the Water Element in Your Life

1. Eat warming foods such as soups and stews made from winter squashes and winter greens.

2. Take time each day for rest, deep meditation and doing nothing.

3. Spend time outside in winter absorbing the deep stillness after a snow or freeze.

4. Take extra time for yourself during the “red snow” time of the menstrual cycle.

5. Indulge in longer periods of sleep in the wintertime.

6. Spend time in meditation of the unknown mystery. Sit in this state until wisdom organically emerges. “When one stays in the darkness long enough, one begins to see.” Carl Jung

7. Make a high mineral bone broth with added seaweed for the nourishment of bones and the ocean’s salty medicine.

8. Wear dark colors of blue and black to bring your energy down and in.

9. Enhance the front of your house or entrance of a room with a water feature, image of water, flowing lines, or the use of black or blue color.

10.Meditate or rest during the time of day that corresponds to the kidney and bladder channels between 3pm and 7 pm.

11. Engage your ears to the subtle sounds outdoors.

12. Reflect upon whether you are living your destiny or in some way wasting your resources.

13. Examine what drive you in life pursuits or if you have a lack of drive.

14. Spend time with water observing its qualities.

15. Develop a practice of chi gong, tai chi, Pilates or yoga that strengthen the spinal column.

16. Get a foot massage to stimulate and tonify the kidney channel that begins in the center of the bottom of the foot.

17. Avoid excess thinking, or working.

18. Drink abundant fresh clean water.