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Coronavirus isolation: get the most from your food supply

As difficult as this period of isolation during the Coronavirus pandemic is, in many ways, I feel like I was born for this. (I know this sounds odd, but hear me out.)  This has pushed every one of my psychological buttons: abandonment, isolation, fear of not having enough, to name a few. Here’s partly why.

Pushing psychological buttons

I grew up in the late 60’s and 70’s, when many of our parents were convinced that Russia was going to “nuke” us. I remember my first experience of empty supermarket shelves in detail. My panicked mother was buying boxes and boxes of powdered milk and potatoes, cans of soups and vegetables, and egg noodles. She was afraid that her family would run out of food. (Remember, she grew up during the Depression.) I have a vivid memory of seeing my mother’s anxious face as she saw the bare supermarket shelves. It frightened me, and imprinted me with a fear that someday, we truly might not have enough. (There is more involving recurrent nightmares, but I will spare you the details because we don’t need more fear images.)

Enter Coronoavirus

With shelves of supplies dwindling at times, it can easily cause panic. But don’t panic. I’ve got you.

As an avid organic gardener, a believer in food as medicine and essentially frugal, I have found ways to make healthy and tasty meals out of the dregs of the vegetables, a virtually empty refrigerator or with limited supplies. (My mother was also really frugal; She saved and reused aluminum foil and requested we use only 2 squares of TP for #1 and 4 squares for #2.)

During this period of isolation from the Coronavirus pandemic and perhaps depleted supplies, I thought it might be helpful to start a series of blog articles to help people get the most nutrition and flavor from their food supply.  And, hey, if nothing else, this period of social isolation is teaching us to be less wasteful and hopefully more considerate of others, our planet and resources.

This first post is designed to help people get the most use out of their fresh fruits and vegetables.

Use every part of the vegetable or fruit

Some of the most obvious ways to be frugal with (and get more nutrition from) your vegetables is to use nearly every part of them, including roots and tops. Here is my own list, followed next time with some great suggestions from a wonderful book I love, Waste Not, put out by the James Beard Foundation and published by Rizzoli. A compilation of chef recipes, I highly recommend this book! It is a brilliant education for our currently wasteful way of living. (And they’re not just great for during the Coronavirus!)

extending the life of fruits and vegetables during coronavirus isolation.
extend the life of fruits and vegetables during coronavirus isolation.

Each of the following deserves and will likely get its own blog post, but here are some highlights from my own list.

– Vegetable Soups

Use the less fresh vegetables and scraps. Start by sautéing onions and celery or the stalks of fennel (saving the bulb for other uses) in olive or coconut oil. Sprinkle liberally with spices (I’ll be writing another article on the best use of spices based on your physical state.) Saute and stir. One of my favorite flavor enhancers is to deglaze the pan with some sort of liquor (the alcohol burns off and the flavor remains. You can also deglaze with a little white or dark balsamic vinegar – although that has some sugar in it so will stick if you don’t watch it – or a little bit of white or red wine. (A great way to use those dregs left in the bottle). Throw in vegetables bits – including roots and leaves and stir to coat. Add liquid (bone broth, veggie or chicken or beef stock or water) to about two inches above the vegetables and simmer until soft. Puree or, if you like a more brothy soup, leave as is. You can also add potato or peels – the starch will thicken it and there are a lot of vitamins and some iron in the peels. If you want more depth of flavor, roast or caramelize the onions first.

– Vegetable broths and bone broth

Throw all the scraps from veggies and meat bones into a pot (or do them separately). Add some herbs (dried, fresh or just fresh stems), pepper corns, garlic and/or ginger (including skins). Include apple cores and skin, veggie peelings without wax, stems of greens, mushroom stems, Include a few whole carrots and onions if you have them to add depth.. Simmer until soft (12-24 hours for bone broth. Add a little acid like ACV or lemon juice to pull minerals out of bones.) Try roasting or caramelizing onions here, too. Strain.

– Risotto

A great way to use leftover veggies. Just add veggies toward the end of the cooking process.

– Veggie Burgers

Use leftover rice and beans for this, and throw in some grated veggies. This would also be a great way to use pulp from juicing to get more fiber and squeeze every nutrient out. If you feel you need a binder, add an egg or breadcrumbs. Or nothing! (Save and put dried ends of bread in food processor to make your own bread crumbs.)

– Teas from herbs

Use the stems (and leaves if you’re flush with fresh herbs) to make simple anti-viral teas. (And remember to dry herbs before they start to brown.) You can also use dried herbs for the teas, as well. Sage, oregano, rosemary, thyme, mint, and other stems all make a lovely tea. Try other herbs that are your favorites. Mix and match to see what you like best. A note on Dandelion:  It’s highly abundant in your yard and a nutritional powerhouse. You can use the flowers, leaves and roots. (don’t pick from roadsides!) By the way, Cilantro stems add amazing flavor to cooked dishes, but I personally don’t love the taste of cilantro tea (even though I adore the flavor in everything else.)

– Bean and Seed Sprouting

An inexpensive way to consume dense nutrients. Easily done in a mason jar with cheese cloth.

– Stems of greens

Often cut out and discarded, the stems contain a lot of nutrients. If you didn’t use them in your soups, chop and saute a bit before adding the leaves to the pan. They add crunch, too.

 – Juice your scraps! 

– Regrow your leek, celery and scallion ends (among other veggies)

Place them in a shallow cup of water and putting them in sunlight. Change water daily.

– Use your leaves and the parts you usually toss

You can eat the leaves of broccoli, Brussel sprouts, cauliflower, turnip tops, beets, radish, carrot tops (in smaller quantities), as well as the broccoli stems and greens of scallions. If in doubt, google it, but all parts of most vegetables can be eaten. (Just wait until I get to weeds!) You can even make tahinis (thank you Waste Not) from your hard squash seeds like butternut, pumpkin and delicata.

– Refresh your wilting greens

This might be obvious, but putting the base of the stems in water or soaking in cold water can refresh greens and fresh herbs.

 – Get creative with fruit peels and rinds

Add to a pitcher of water in the refrigerator. Pickle or make chutneys or jams (even watermelon rind). Add to vinegars and strain (you can also do this with herb stems.) Soak orange peels in vinegar for about 5-7 days, strain and add a dot of soap to make a cleaner.

 

There are a lot of other ways to use the bits of fruits and vegetables we usually toss. Get creative! We can also use leftovers in inventive ways like fried rice or risotto, pestos, pasta dishes, croquettes or adding to salads. I’d love to hear how you use scraps and leftovers in your kitchen during this Coronavirus social isolation period!

Stay safe, stay healthy and please, stay home.

Your natural immune system – how to strengthen it

It has been an intense flu and virus season, hasn’t it? My patients are asking for ways to strengthen their natural immune system and hopefully prevent getting sick. Besides following the CDC recommendations found here, there are natural ways to help build your immunity. The recommendations here are in addition to the everyday prevention strategies we too often overlook.

In Chinese medicine, the best way to fight an infection is with a strong natural immune system, called Wei Qi or, protective qi. When it’s strong, we weather exposure remarkably well. If it’s not, then disease enters the body. Protective qi (your natural immune system) is derived from a healthy diet (mostly plant based, not processed and, ideally, organic), moderate exercise, solid sleep, drinking plenty of water and herbal tea, breathing fresh air, and limiting our exposure to toxins. In other words, we absorb nutrients and utilize oxygen to create a strong immune system or protective qi. In addition, it is important to keep your gut in good health because up to 70-80% of your immune cells are found there.

The goal is to build a strong natural immune system so that, if you are exposed, you can beat the viral or bacterial load before it has a chance to replicate significantly. Some things you can easily do now to keep your body’s defenses strong:

  • Remember that food is medicine, so eat a clean diet with LOTS of green leafy and vibrant-colored vegetables, which are full of antioxidants and nutrients. Look especially to broccoli, green leafies, red peppers, elderberries, blueberries, acai berries, sweet potatoes, miso, foods high in zinc, like oysters, assuming they’re clean, legumes –soak or sprout first, dark chocolate, hemp seeds, cashews, and spices as listed below.
    — Note: red bell peppers and citrus are high in Vitamin C (red peppers are the highest!) and are thought to help build white blood cells. (Caution—citrus produces phlegm, so if you’re sick, find another form of Vitamin C.)
  • Exercise moderately. We’re not exactly sure how (there are many theories), but we do know that exercise builds immunity. You can over-exercise, especially if you’re sick. If you exercise regularly, this doesn’t mean increase the amount, just keep it steady. Moderate exercise, like taking 20-30+ minute walks, bicycling, or playing golf, all count as exercise and should be incorporated into daily life. Count your steps and work to gently increase them, if you’re falling far below the 10,000 step mark. (Though somewhat arbitrary, this number seems to be one that positively impacts health.) Get outside and breathe some fresh air!
  • Yoga is a great way to stimulate your lymph system, which is one of your body’s first lines of defense. One of the most important jobs of the lymphatic system is to filter and transfer antibodies and good lymphocytes as well as bacteria. It signals your body’s infection fighting cells to keep you healthy.Dry brushing also helps increase lymphatic drainage. You can look this up online, but just remember that the lymph network is fairly superficial, so gentle, light strokes toward the heart are best

Natural Immunity from your kitchen:

Common kitchen herbs are powerful antiviral factories. Use them regularly—the fresher the better, but they’re also good as teas, tinctures and/ or in cooking (especially when added toward the end).

natural immune system teas
Natural immune system teas

Oregano, thyme and sage are potent anti-viral herbs you likely have in your home kitchen. Make a simple tea from two or three of these herbs combined and drink one or two glasses per day. You can also make a stronger brew by putting 4 cups of water into a pot, adding a couple teaspoons of the herbs, an onion cut into quarters, some fresh smashed garlic and scallions (with their roots attached), and a nob of fresh ginger (ginger is believed to help the lymphatic system, build immunity and is a “harmonizer” and included in many recipes in TCM). Bring to a boil, then simmer for 10 minutes with a lid on (to keep the volatile oils intact). Strain and drink. You can also keep adding water, keeping it on a simmer throughout the day, drinking a cup every time you think of it. Think preventively, 2-4 times/day. If you’re sick, you can drink it every hour.

Oregano oil contains carvacrol and thymol, which are anti-viral, anti-bacterial, and anti-fungal. It’s an exceptional antiseptic. You can buy oregano capsules, as well, but do know that concentrated amount of oregano can be tough on your stomach, so avoid this if you have a history of stomach issues. Although, if you do get sick, it might be worth a little stomach upset to get over the cold faster. For sensitive individuals, use pure essential oil one drop in water or 1/2 cup of cold pressed flax oil or EVOO. If that is too strong, breaking it down into smaller dosages and drinking several times throughout the day is a good alternative.

One of the strongest antioxidants known is thyme. In herb or oil form, it has been used for centuries as an antiviral and antibacterial (on house surfaces, on the skin, and taken internally). Adding thyme to your food can be very beneficial. It also eases anxiety, increases circulation, treats tooth decay and mouth germs, and is even a great component in bug spray.

You can also make a very strong tea from these herbs and put it in a spray bottle (with or without alcohol) to wipe down kitchen counters, sinks, doorknobs, and light switches.

Add some white radish (daikon), black or red radish to the mix. (You can eat these raw in salads, grated or sliced). Daikon is a Chinese medicine superfood, as it helps with digestion, helps break down fats, boosts the immune and respiratory systems, is anti-inflammatory, helps regulate blood pressure and hormones, and even strengthens bones as it is very high in calcium. You can also stir fry these babies with a little scallion, ginger and/or garlic and enjoy warm. Or try juicing radishes or just munch on a couple once or twice per day.

Garlic is one of my favorite anti-microbials! It contains “allicin,” an antiviral compound found in either garlic extract or crushed garlic (it must be crushed in order to activate it). Once chopped, it’s recommended that you let it sit for 5-10 minutes before consuming. You can cook it (although that may decrease its potency) or eat it fresh. One recommended method is to hold a smashed piece in your mouth for 15 minutes between your teeth and gums or cheek, then consume it. Eat a few sprigs of parsley to both help neutralize its odor and to help the burning sensation in the digestive tract. Mixing it with food (like slicing it into fruit or salad) helps to make it less hot. As an alternative, you can buy garlic capsules, as well. Note that if you are a very hot person (canker sores, red face and eyes, feeling overly hot), this may not be the remedy for you or use a smaller quantity.

Black pepper is ideal for general prevention. Use freshly cracked, as commercially sold pepper is roasted and more irritating. Pepper helps you sweat, which is good at the beginnings of a cold and helps protect against viral infections. Add toward the end of cooking or freshly grind onto food.

Citrus seed extract (grapefruit seed) is a good remedy and preventive treatment. It’s quite bitter, but also non-toxic, and so good for long-term use. Excellent to use while traveling, it is especially good with a “damp” constitution or damp bodily conditions (so it’s also good for candida). A few drops added to laundry helps to sterilize clothes, or you can add a few drops to vinegar and water as a counter wash.

Turmeric activates T cells and is highly anti inflammatory.

Mustard greens help clear chest congestion and reduce clear white mucus. You can also use in a tea.

Dandelion has antiviral and antifungal properties.

Green tea contains catechins, which can help inhibit virus replication.

Other herbs to consider eating and or making into a tea which have anti-viral and anti-inflammatory properties:

Sweet basil
Holy basil
Fennel
Peppermint
Rosemary
Viola

My favorite natural immune system boosters in order (although all are quite effective)

Astragalus (Huang qi) – Astragalus is an adaptogen—a substance that helps the body deal with stresses (mental, emotional or physical). It is most often used to build your natural immune system, so you can use it daily. Astragalus is a root which can be boiled and drunk as a tea, and it’s slightly sweet. You can also add the tea to soups as the base stock (ideally, along with some mushrooms, see below). It is also available in tincture or capsules.

Mushrooms and fungus:
Mushrooms are often used in Traditional Chinese Medicine (TCM) to build your natural immune system. They help the respiratory system get rid of excess mucus and have antibiotic and anti-viral properties. They have an impressive nutritional profile, containing compounds such as anti-antioxidants, polysaccharides/beta glucans, terpenoids, sterols, and lipids making them one of the best things on the planet to boost and balance the immune system. They also lessen inflammation, have anti-tumor and anti-cancer effects and even lower cholesterol. They are believed to help increase white blood cell count to bolster immunity by increasing interferons (a group of signaling proteins in case of viral exposure, to heighten the body’s anti viral defenses). They also increase cellular oxygenation, increase NK (natural killer) cells. I can’t say enough about the value of mushrooms.

Another side benefit of mushrooms is that they treat the side effects of chemotherapy, as well. Please consult a health practitioner to find out more.

Mushrooms can be eaten fresh or dried and added to foods or beverages. There are many good companies out there selling them powdered. I add them to my coffee every morning. Please do your best to buy organic and well-sourced mushrooms.

For the sake of simplicity, I have listed them below in order of my personal preference. However, remember in Chinese medicine, we treat the individual, so some may be better than others for a you. Having said that, I encourage you to do your own research (readily available online—read several sources to make your best judgment) and I feel comfortable saying that most edible mushrooms have immune building qualities (we say Qi tonics) which can be exceptionally helpful.

Reishi (língzhī) – In TCM, this is thought to tonify immunity best. It is the king of mushrooms.
Shiitake (xiānggū) – These are said to be a very good source of interferons.
Maitake (hui shu hua)—Besides immune building, it also helps with diabetes as it helps to increase tissue sensitivity to insulin and appears to be protective of the pancreas.
Chaga: (bai hua rong) – Known as a super adaptogen, this slow growing mushroom helps form beneficial cytokines to stimulate white blood cells. It’s also good for cognitive function and very rich in antioxidants.
Lion’s Mane (hóutóugū)—Studies show lion’s mane can improve immunity by increasing the activity of the intestinal immune system, in part due to changes in gut bacteria. It is shown to reduce inflammation and oxidative stress. Studies show it could also prevent dementia and relieve mild symptoms of anxiety or depression.
Turkey Tail (yun zhi)—This ‘shroom also helps stop coughing in chronic cough and asthma. Also used for hepatitis. Good for general weakness.
Cordyceps (dong chong xia cao)—Besides the immune enhancing effects, cordyceps also treats coughs and respiratory infections.
Oyster (háogū)—Studies indicate it enhances immune function and may reduce cholesterol.

Schizandra Berries (Wu wei zi) – This berry is an adaptogen, and very high in antioxidants. Research indicates that it increases glutathione levels, reduces inflammatory cytokines, and improves liver function. It’s used for chronic cough and asthma and, if you’re in menopause, it can also help with hot flashes and calming the spirit. Throw them in smoothies or steep as a tea.

Many of these natural immune system building products (if not in your kitchen or garden) are available in your local health food store (yay, for supporting local shops!) or online. Try to buy organic when you can because you don’t want to burden your system with extra pesticides. I don’t ever recommend wasting money on bargain-priced or drug store supplements as these tend to sit on shelves too long, often are improperly prepared and/or sourced, and tend to be inferior products and thus not very effective. Do your research or ask a professional.

In traditional Chinese medicine, one size does not fit all and we put colds, flu, and other viruses into slightly different categories, depending on symptoms. I’d much prefer you talk to your doctor of Chinese medicine, but in lieu of that, I feel comfortable making these suggestions to improve your natural immune system. I hope to encourage and empower you to take charge of your own health.

Obviously, use best practices and do not go into public if you think you are infectious or were exposed to someone who was. If you’re well, consider getting some acupuncture to keep you balanced and strengthen your natural immune system. Because they are powerful, complicated and not a one size fits all, Chinese herbal formulas were not discussed here. However, if you do get sick, consult your practitioner immediately if you’d like to add that to your regime of treatment.

As always, please check herb-drug interactions. Plant medicine is very safe when used properly but can interact with medicines you may be taking. Please check with your healthcare provider. If you are pregnant or nursing, consult your doctor. It is always best to consult with a knowledgeable health care provider for your specific needs.

Celery: Surprising Superfood

celery816Just as many superheroes rise from humble beginnings and disguise themselves as ordinary folk, so does the easily overlooked celery live a rich secret life as a fabulous superfood. There it is, the one veggie the market never runs out of. You can cook with it even when it’s not-so-crispyfresh (but don’t). You can eat it straight-up. Your kids like it. How can it be that good for you?

But it is. It deserves to take its rightful place in the hierarchy of seriously healthy foods.

What does celery have going for it? Plennnnnnnnnnty. CELERY:

  • Is rich in sodium. Wait… isn’t sodium bad? Not exactly. By sodium I don’t mean bleached, denigrated white table salt which has so many added insoluble components that it is actively bad for you. In celery, you find sodium, potassium, and other balancing minerals. In fact, the sodium in celery helps you take in and process other healthy minerals.
  • Keeps your body hydrated. Think about it. Your body is a bath of salt water — in which the sodium needs to be balanced for ultimate health. Celery is high in electrolytes and thus good for drinking and eating after exercise.
  • Is extremely heart healthy. For one thing, it contains potassium, which helps maintain stable blood pressure as well as phthalides which happen to relax arteries and veins.
  • Calms and regulates the nervous system.
  • Aids digestion. Think “fiber.”
  • Helps fight cancers, especially leukemia, and intestinal and breast cancers. Why? Because polyacetylenes.
  • Battles bloating because it is a mild diuretic.
  • Protects you—the lining of your stomach, to be precise—from ulcers.
  • Contains potent antioxidants like coumarin and polysaccharides. These help reduce inflammation by battling free radicals. What does that mean for everyone? It helps prevent or manage chronic disease and any illness worsened by inflammation (which is a lot).
  • Reduces uric acid and increases urination (think detox).
  • Lowers cholesterol.
  • Is high in the following: vitamin A (leaves), and vitamins B1, B2, B6, C, as well as potassium, folate, calcium, magnesium, iron, phosphorus, sodium, essential amino acids.
  • Has magic seeds. They are powerfully anti-inflammatory and anti-bacterial.

Fun fact: Celery is vital to great cooking as part of the mighty 3-part mirepoix.

Yup. Generations of great French and Italian chefs have known that celery enhances flavor like crazy. It increases the natural sweetness in foods due to naturally occurring phthalides. Sautéed or roasted celery is as sweet and intoxicating to smell and taste as sautéed onion or garlic.

But the very best way to consume celery and all its nutritional gifts is RAW. The less you cook it, the more antioxidants and nutrients are preserved. If you eat nuts, try it with nut butter or even coconut manna as a snack.

What else? Think: celery leaf pesto (with walnuts instead of pine nuts to match the strong celery taste), or salads and stirfries accented with celery seeds.

A few final words of advice.

  • The Environmental Working Group points out that celery is one of the most sprayed of crops, so eat organic whenever possible.
  • Do not store for longer than 5-7 days (as with most vegetables) or it loses its volatile and health-benefiting properties.
  • Don’t wash until before use to keep celery at its freshest.
  • Cut off the white base of the celery and eat all the other parts. You can put the base into a cup of water, and crow another head of celery!
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