Legumes 101

We are told that legumes are an excellent source of protein, particularly for vegetarians, and are a good replacement for a diet which is excessive in meat and animal products. In TCM legumes are considered as beneficial to the kidneys, promoting proper growth and development of body and brain, as well as sexual function. However, many people do not digest legumes well and experience problems with flatulence and allergies. These are usually of vata dominant dosha, and have thin, dry or deficient conditions. In Ayurveda it is suggested that legumes should be combined with moist, oily foods to counteract their dry and diuretic properties. Adding seaweeds and sea salt will also bring a moistening effect. Legumes are an ideal food for a kapha dominant dosha, or conditions of excess, heat or dampness.

According to the Five Element Theory, the organs that benefit from consuming legumes will vary depending on their color: Red beans (aduki, red lentil, kidney) are beneficial to the heart/small intestine (fire element); yellow beans (garzbanzo, yellow pea, soybean) benefit the spleen/stomach (earth element); white beans (lima, navy, great northern) benefit lungs/large intestine (metal element); black beans (black bean, black soybean, brown lentil) benefit kidneys/urinary bladder (water element); and green beans (mung bean, green lentil, fresh green beans) are beneficial to the liver/gall bladder (wood element).

In particular:
Aduki beans - these are considered, along with mung beans, to be the most digestible beans to eat according to Ayurvedic medicine, and are balancing to all three doshas. They are detoxifying and remove heat and dampness. Use sparingly for thin and dry conditions. For a change, try homemade hummus made with aduki beans instead of chickpeas.

Black (turtle) beans - build yin fluids and blood. Good in conditions of lower back and knee pain, kidney stones and menopausal hot flashes.

Garbanzo bean (chickpea) - these beans contain more iron than any other legume.

Great northern and navy beans - good for the skin and lungs, cool in nature.

Kidney beans - cooling, diuretic, increase yin fluids, and good for edema and swelling.

Lentils - lentils need less cooking than other beans and are neutral in nature.

Lima beans - good for the skin; alkalizing and good for acidic conditions caused by a diet of excessive meat and processed foods.

Mung beans - the most important bean in Ayurvedic and Chinese medicine, they are known for their detoxifying properties and ability to relieve damp summer heat. Sprouted mung beans are commonly available and used to detoxify and build yin fluids. Use sparingly in all conditions of coldness.

String beans - used in cases of diarrhea, do not use if constipated.

To cook legumes and prevent indigestion and gas do the following:

Cook with fennel or cumin.

Season with salt, miso, or soy sauce no more than 15 minutes before the end of cooking. If done at the beginning, the beans will not cook completely.

Place soaked kombu or kelp seaweed, plus the soaking water, at the bottom of the pot for better digestion of beans.

Soak legumes for 12 hours or overnight in four parts plain water to legume. Lentils require shorter soaking.

Discard the foam from the water once it has boiled, or half way through cooking.

Hay fever

May can be said to be the worst month for sufferers of hay fever caused by exposure to tree pollens. If you are constantly sneezing and suffering and still haven't found the best remedy, then maybe the following Chinese medicine and Ayurvedic recommendations can help.

Acupuncture - TCM says that hay fever is usually caused by qi deficiency and lung wind-heat. Acupuncture treatments have been found to be very effective for hay fever and asthma.

Foods - To strengthen defensive qi and the immune system, foods should be easily digested, such as warm foods, congees (try brown rice with walnuts), soups and stir-fries. Avoid cold damp foods, such as alcohol, nuts, dairy, wheat, sweet and raw foods.

Bee pollen and raw honey - Bee products can be very useful in the treatment of hay fever, however they must be taken at least six weeks before the start of the pollen season and continued throughout.

Citrus seed extract - This is made mainly from grapefruit and is an excellent natural antibiotic, treating not only hay fever but also other damp conditions, such as candida, ''traveler's diarrhea", strep throat and staph infections. Find it in capsules, liquid extracts and sprays. Note: citrus seed extract should not be used in deficient yin conditions.

Garlic - In chronic conditions of hay fever, garlic must be taken for several weeks. Note: Chinese medicine says that too much garlic may damage the stomach and the liver. As always, use in moderation.

Tea - Drinking warm or hot water and herbal tea is helpful to relieve symptoms of hay fever. Try dried organic chrysanthemum flower tea made from the flowers infused in boiling water for 10-15 minutes. Drink ginger tea twice a day made from 1/4 tsp fresh grated ginger. Add honey and lemon to taste.

Acupressure - Stimulate hegu, LI 4 between the webbing of thumb and forefinger for a couple of minutes for relief of symptoms.

Yoga with acupressure - The following pose will stimulate pressure points on the face and shoulders for relief.

Lie on your back and bend the knees so that feet are flat on the floor near the buttocks, and about hip width apart. Place index fingers into acupoints under the ridge at the inside top corner of the eyes. Place the middle finger on the third eye, between the eyebrows. Use your thumbs to rest in the hollow indentation of your temples. Keep the head on the ground, inhale and lift the hips up off the ground. This will exert a little more pressure on the points on the face. Hold this position as you breathe slowly and deeply for about one minute. On an exhale, lower the body down, and make fists with the hands to massage the chest muscles. Close the eyes, place arms and hands by your side and relax completely for a few minutes. For added benefit, combine a drop of clove oil with three teaspoons of sesame oil and apply with finger pressure on the above mentioned points.

Yoga - Try the lion pose to help clear air passages.

lion pose

Sit on your feet with knees apart. Place hands on the floor between the knees, fingertips pointing towards the body. Lean forward with arms straight. Tilt head back and open eyes and mouth wide, sticking the tongue out as far as possible. Exhale with an ''ah'' sound slowly and deeply. Relax.

Nasal inhaler - Combine two drops each of ghee and Brahmi oil and sniff three times daily.

Wash - Rinse the face and hands often with cool water and wash hair frequently to remove pollen. 

Indigestion? Got gas again?

According to the National Institute of Health, the average person passes intestinal gas 14 times a day. Some people never seem to have a problem, while others are so ''gassy'', they even pass it when they are asleep. We all know that eating beans and other legumes can cause gas for some if not cooked properly, but what are other reasons for getting gas?

• Eating processed foods such as those made with white flour or white sugar, foods with artificial colorings, flavorings, chemicals and preservatives, can all cause digestive problems and, therefore, gas. Rich sauces and desserts, fried foods or dairy foods, all of which are difficult to digest, may cause indigestion.

• Overeating, or bad food combining will make the digestive system work harder. Excess stress and tension are then caused in the abdomen and lead to intestinal gas. To release abdominal tension press on acupoint CV 12, located midway between the navel and base of the sternum. Gradually press into the pit of the stomach at a 45 degree angle to the diaphragm until the gas is expelled.

• If you are not getting enough exercise, the food you take in will not have an outlet, which in turn causes the metabolism to become sluggish and create digestive problems. An old Chinese proverb states "walk 100 steps after a meal and live to be 99 years old". Try taking a short walk after a heavy meal.

• Swallowing air while eating is often the culprit for gas pains. This can happen if you talk as you eat, or are otherwise distracted from chewing your food properly. An argument, feeling worried, sad or frightened, even reading a book or watching TV while eating, can all cause gas and indigestion.

To prevent or expel gas

Seiza is one of the traditional Japanese ways of sitting which is excellent for promoting good digestion. Sit in a kneeling position with your buttocks resting on your heels. In this way, acupoints relating to the digestive organs, such as ST 42 on the top of the feet, are stimulated. Try this for a few minutes after eating a heavy meal.

Squeezing the knees while lying on the back is a good way to stimulate SP 9 and ST 36 and relieve gas. Bring the knees up to the chest from a supine position, using the hands to hold the inside and outside of the leg just beneath the knee bone. Inhale, allowing the knees to come out away from the chest and exhale, bringing the knees further in. Stay in this position for a couple of minutes.

Getting the most out of your yoga practice: Relaxation pose

A vital part of a yoga practice is the last pose: savasana, also called corpse pose. Many people enjoy this pose more than any other because it gives their body an opportunity to relax, something that is becoming more and more difficult to do in their everyday hectic lifestyles. But there are also a large number of people who neglect savasana - they have to dash off to work, run errands, car pool, etc after their practice - and by so doing, they are missing out on the most important pose of all. The relaxation pose represents the culmination of all other asanas. The energy that is created during the yoga practice is now replenishing the body in this final pose. It is the time when the body is replenished by the energy that has been created during the yoga practice. Like a meal, food eaten is now being digested. Doshas become rebalanced, especially vata and pitta which need physical grounding and rest and mental peace and stillness. The primary goals for practicing asanas are achieved through savasana: balancing vata, pitta and kapha doshas; improving and bringing flexibility to the body; reducing stagnation and circulating prana energy; revitalizing and calming the mind. Savasana should always complete a yoga practice and be done for at least ten minutes or longer, depending on the individual's constitution and present condition. If you find that you have to leave a yoga class early, make sure you give yourself time to end with this pose of relaxation.

To balance vata

Practice savasana for at least 20 - 30 minutes, focusing on relaxing into stillness. Cover the eyes, place a small towel under the neck and under the hands to support the wrists. Place blankets under the thighs and knees to lengthen the lower back, and support the ankles with a rolled towel about 3 inches thick underneath them. Cover the body to keep warm.

To balance pitta

Practice for at least 15 to 25 minutes, surrendering into stillness with gentle, relaxing breaths. Cover the eyes, support the wrists and the lower back as with vata.

To balance kapha

Practice for 5 to 15 minutes, focusing on releasing and relaxing with natural breathing. Use supports or coverings if necessary to ensure that the neck is long and relaxed and the lower back is in a neutral position.

After completion of savasana, roll slowly onto your right side and raise yourself into a sitting position. Stay in a meditative seated position for a few minutes.

Note: You don't have to be a yogi to benefit from this relaxation pose. Take time out during your busy daily schedule to lie comfortably on a mat or the floor to release all the tension from your body, and relax the mind and destress.

Coffee - the good, the bad and the ugly

Columbian coffee farmer

Many people consume coffee every day of their lives and wouldn't dream of ever giving it up. They believe the advantages of their drinking it are greater than the disadvantages. Are they right? Let's begin with the good points about coffee drinking.

Coffee is known for containing many antioxidants, it helps with daily fiber intake, and it is beneficial in fatty liver diseases. It helps blood circulate, which makes it useful for older adults. In TCM terms, coffee is spicy, bitter/sweet in flavor, warming, stimulating and diuretic. It can be beneficial in conditions of excess dampness. Coffee is useful for those who are often lethargic and constipated due to eating a rich, greasy and heavy diet. Coffee enemas are used for their purgative effects in cases of asthma and cancer. Externally, coffee compresses are used to treat insect stings and bruises.

When coffee is taken in excess, however, it can result in anxiety, insomnia or light sleep patterns, high cholesterol, heart disease and various digestive complaints. On a regular basis, even as little as two cups of coffee a day may be enough to cause these symptoms. Because of its ability to drain dampness and add heat, over time it also has the adverse effect of depleting vital yin fluids from the body. For some people drinking coffee every day causes muscles to tighten and, with women, menstrual cramps may become more intense. Studies have shown that the more coffee that is consumed, the greater the risk of developing bladder and pancreatic cancer, and heart attacks.

Coffee contains a lot of acid which eats away the villi of the small intestine. These small hair-like projections covering the intestinal walls are responsible for nutrient assimilation and, without them, the body can become depleted of several minerals, including calcium. Acid-free ground coffee can be found in some grocery stores and special coffee makers can be purchased which will extract the harmful acids.

If you are a coffee drinker, it would be wise to use organic whole coffee beans which can be freshly ground when needed. Insecticide and pesticide sprays, petroleum-based products and other chemicals are widely used in the production of instant, decaffeinated and regular coffee. Ground coffee goes rancid quickly, so it is advisable to keep it in the freezer. Buy fair trade coffee whenever possible to be sure of helping third world farmers directly.

In TCM, the tongue gives a good indication of the condition of the body. If your tongue is very pale or very red, with little or no tongue coating, then drinking coffee regularly may not be beneficial for you. If you are thinking about stopping or reducing your coffee consumption, cut back slowly by diluting decaffeinated coffee with water in increasing amounts. Or try any of the following drinks during the withdrawal stages: barley and wheat grass juice for detoxifying; grain and root coffee for substitutes; and carob for calming nerves. For vata doshas, substitute brahmi tea to help with anxiety and sleep problems. Pitta doshas will benefit from brahmi or a drink made from roasted coriander seeds to reduce irritability. Kapha doshas can substitute tea made from organic ginger root powder to increase energy.

One final note.  If you are having trouble giving up coffee or don't know if you can, try smelling a jar or handful of organic whole coffee beans.  Sometimes just the aroma will be enough to satisfy the craving.

No pain, no gain

According to Wikipedia, this motto gained its popularity among exercise practitioners in 1982 when Jane Fonda produced a series of aerobic workout videos. Today, three decades later, many athletes, fitness experts and workout fanatics still believe that exercise is not beneficial unless some pain is experienced. There is no denying that exercise and physical activity are necessary for good health. Our bodies were designed to move, and we have muscles, ligaments and tendons that make all kinds of movements possible. They must also be strong and maintain cardiovascular fitness to withstand all the rigors of our everyday lives. But does that mean we should subject them to pain in order to achieve this? Whereas jogging, high-impact aerobics, and working out a sweat at the gym can undoubtedly produce health benefits over the short term, long term is another matter. Any so called high-impact exercise over time can cause damage to joints and internal organs and ultimately injure the heart instead of strengthening it. Some medical experts state that ongoing strenuous exercise will shorten life rather than lengthen it. According to Oriental Medicine, anything that is done in excess can cause harm. The ancient Chinese, who were interested in longevity, realized that the best way to gain and maintain long term health is through gentle exercise which encourages qi to move and nourish the body. Thus, qigong and taijiquan were developed. Being gentler on our body and suitable for all ages, these exercises provide the necessary movement we need, improve flexibility and strength and build aerobic capacity. When they are performed quickly, or in a lower stance, they will provide many of the same benefits on the cardiovascular system as high impact exercises and gym workouts. In addition, qigong and taiji have a beneficial effect on all other bodily systems, making them an excellent all round physical and mental exercise - - without stress, without strain, and most definitely without pain. 

The Spring months are a great time to start a new exercise routine, so, if you haven't already done so, why not give qigong and taiji a try. 

White Crane spreads its Wings

If you already play taijiquan, you probably would agree that White Crane spreads its Wings is one of the most beautiful movements of the simplified yang form. If you don't know anything about taijiquan and are curious, then I suggest you try White Crane first. Inspired by early qigong practices based on copying birds and animals in motion, this movement epitomizes grace, beauty, longevity, balance and strength. Qi moves directly up from the earth through one leg to the lower dantien in the abdomen, and down from the heavens through the upraised arm/wing. 

To begin:

  

In a lunge position with the left knee bent and the right leg straight, hold an imaginary ball of qi with the left hand in front of chest, and the right hand at waist level, palms facing each other. 

Step with the right foot to place it behind the left, then shift weight onto the right leg. 

Lift the left foot slightly to bring it a little forward with only the toes touching the ground. The left leg should remain light. As you shift weight back onto the right leg, raise the right hand upward and out to the side of the head, palm facing inward. At the same time, the left hand curves down to the left side at hip level, palm facing the ground. Eyes are now looking forward, waiting patiently, like a white crane in complete stillness, poised and ready to move. 

Relax into your breathing and enjoy the feeling of calmness and tranquility.  Repeat the movement as often as you wish.

Raw Cacao

cacao beans image by Tamorlan

There seems to be a lot of hype these days about raw cacao products (beans, nibs and powder) and their health benefits. In its raw unprocessed form cacao is said to possess many valuable nutrients. It is a rich source of antioxidants which promote cardiovascular health and anti-aging. It contains manganese to oxygenate the blood, magnesium for the brain and sulfur for strong nails and hair. Raw cacao stimulates the release of endorphins and raises seratonin levels to make us feel good. But what does Oriental medicine have to say? 

 

Cacao is used to make cocoa, chocolate and cocoa butter. It is relatively new to Chinese medicine and is said to be sweet and cooling in properties, but heating in excess. It benefits heart, kidneys and spleen. In Ayurvedic medicine cacao is considered light, acts as a mild laxative and reduces the three doshas in small amounts. In excess, it increases pitta first, then kapha and finally vata. 

 

In Oriental medicine moderation is the key to any food. Strictly speaking it is neither good nor bad per se, it is how much is consumed that will determine its effect on the body. Thus, raw cacao may be tonifying to the heart in small doses, but in larger quantities it will cause overheating, dampness and over stimulation of the heart. Whereas a little may circulate qi, warm the body and strengthen the heart, too much will cause congestion and exhaustion. How much is beneficial for each person will depend not only on the constitution of the body but also on its present condition. This can vary according to the surroundings, climate, season of the year, as well as diet and lifestyle at the time. And as each one of us has our own individual and changeable needs, the quantity of cacao we might benefit from will also differ.

So is raw cacao really healthy for you? Or, more correctly stated, is raw cacao - which not only contains the above mentioned healthy nutrients but also the same chemicals that we find in regular chocolate bars - healthy for you? Caffeine, theobromind and theophylline are just three naturally occurring chemicals in cacao that are also considered to be toxins. All of these chemicals can play havoc on the central nervous system, heart, mind and body if consumed regularly. Taking them in a more natural and potent form, such as raw cacao, increases the likelihood of becoming addicted and therefore overstimulated by them. And there goes our Oriental medicine rule of food as medicine to be used in moderation.

Finally, if you are a chocolate or cocoa lover, but not an addict, then making the switch to raw cacao products from time to time may be beneficial for you. However, if you are not bothered about eating chocolate, and can take it or leave it - then leave it. There are plenty of other healthy foods available which will cost you less and give you just as many medicinal properties as raw cacao.