What is Moxibustion and Why You'll Love It!

When I’m doing moxibustion, I’m frequently asked, “That feels wonderful, what are you doing?” or “I love that smell!” and sometimes, “Hmm...something kind of smells like pot, what is that?”

Moxibustion is the burning of the herb Artemisia Vulgaris (a species of chrysanthemum) on acupuncture points or other areas of the body.  This application of heat is used for the prevention and treatment of disease. Moxa leaf is bitter, acrid, pure yang in nature, and capable of penetrating the channels.  Its therapeutic effect goes beyond simply warming the flesh, making it more effective at pain relief than other sources such as a heating pad.

Warms the channels and expels cold from the body:  Pain is due to the abnormal movement of qi and blood in the body.  The nature of cold is to slow things down and to stagnate.  Cold can enter the body through an illness such as “catching a cold,” surgery, childbirth, living in a cold environment or eating cold and raw foods.  Imagine a river flowing in the winter.   As the temperature drops and it gets colder the water will form into solid ice. The warming aspect of moxa “melts the ice” in your channels. It’s warmth penetrates the channels to remove blockages due to cold invasion.

Promotes the smooth flow of qi and blood:  Moxibustion is used like acupuncture to restore the proper movement of qi and blood throughout the body. If there is too much energy in the upper part of the body, moxa is burned on the lower part and vice versa.  For example, if someone is experiencing insomnia, there is too much energy in the head, moxibustion will be done on the feet to balance and ground the person.

Strengthen yang from collapse:  The balance of yin and yang is the foundation of the human condition.  This harmony is responsible for healthy respiration, digestion, elimination, and reproduction.  Moxa’s bitter, acrid, and pure yang nature support the body’s ability to transform and transport fluids to prevent or resolve a state of dampness in the body.

The two most common ways to administer moxibustion are direct and indirect. Direct moxa is when a protective cream is put on the skin and small pieces the size of a sesame seed are burned directly on the cream. This can be done around injuries to reduce inflammation and pain. This can also be performed on joints such as the knees and hands to treat cold bi-syndrome (a condition with symptoms similar to arthritis). When burned on certain points direct moxa is also be used to support the immune system, turn a breech baby, and to stop bleeding due to weakened spleen qi.

Indirect moxa is performed using a moxa pole. The moxa leaf is compressed with charcoal and other herbs into a solid stick the size of a cigar. The moxa pole is lit then held above the skin at a distance that produces a comfortable temperature. This method allows for larger surface areas to be treated. It is effective in relieving sinus pressure and pain. It is also done after a cupping or gua sha treatment to protect vulnerable areas of the body.

As we endure the winter season of colds, aches, and pains, moxibustion is a comforting complement to acupuncture and herbal remedies.  Together they will keep you healthy for the spring to come!

Resource:
Cheng, Xinnong. Chinese Acupuncture and Moxibustion. Foreign Language Press, Beijing, China 1987

Tips to Protect Your Back When Shoveling Snow

The storm has passed and now it is time to take care of the aftermath.  Shoveling is physically exhausting and mentally stressful.  Here are some tips taken from Beth Israel Deaconess Hospital to ensure you are safe.

• Take frequent rest breaks so you don’t over stress your heart.
• Don’t eat a heavy meal prior to or soon after shoveling.
• Use a small shovel. The act of lifting heavy snow can acutely raise blood pressure.
• Don’t drink alcoholic beverages before or immediately after shoveling.
• Be aware of the dangers of hypothermia. Dress in layers and wear a hat.

Heart attacks start slowly, with mild pain or discomfort. Pay attention to these important signs:

• Chest discomfort such as pressure, fullness, pain, or squeezing.
• Discomfort in the upper body such as the arms, neck, jaw, or stomach.
• Shortness of breath with or without chest discomfort.
• Cold sweat, nausea, light headed.

Click here for additional information
 

As Benjamin Franklin said, “ An ounce of prevention is worth a pound of cure” . If you do strain your back don’t wait to get treated. Come in for an acupuncture treatment before the condition gets worse.  The body has an intricate and efficient system of channels throughout the body. The sinew channels are on the most exterior and are conduits of  Wei qi.

Wei qi is also known as “defensive qi”.  It can be compared to the Western biomedical concept of our immune system.  Wei qi is transformed from the food that we eat by our stomach and spleen qi and distributed throughout our body between the skin and sinews by our lung qi.  This is why nutritious food plays such an important part in supporting our muscles, tendons, skin, and immune system.  Wind, cold, and dampness are environmental pathogenic factors that challenge our Wei qi.  When this occurs our body responds with symptoms such as sneezing, sweating, and tightness in the neck. This is the body’s way of releasing the external pathogen from the surface of the body so that it does not penetrate deeper into the body.  Wei qi is also involved when we have a physical injury (such as a slip and fall on the ice). It is causes swelling to immobilize the injured area to facilitate healing. This localization of Wei qi also creates symptoms of heat and pain.  

If the Wei qi is deficient there are two problems.  First, it leaves the body vulnerable to invasion by external pathogens. Second, it doesn’t have the ability to release the pathogen once it has already invaded. If left unresolved chronic conditions arise. Pain may linger and spread to cover a larger area or move to other areas.

Acupuncture as a preventative treatment can be used to support your Wei qi and defense against the exterior.  This is also why it helps to lessen the severity and duration of cold symptoms. However once your body has been injured is is also an effective treatment to improve the circulation of Wei qi, reduce pain, and restore range of motion of the joints.  

Because Wei qi derived from the food that we consume it’s recommended to eat nutritious warming foods and avoid raw and cold foods in the winter.  Soaking in a warm Epsom or sea salt bath with also be beneficial (Use caution if you have high blood pressure).

Are you a senior in need of assistance with snow removal check? If so, check if your city has any assistance programs. Somerville has “Somerville Community Youth Shoveling Referral Program”. Click here for more information

References:

Bing, Wang,  A. Wu, N. Wu,  Yellow Empero’s Canon Internal Medicine
Cecil-Sterman,  Ann, Advanced Acupuncture A Clinical Manual, 2012, Classical Wellness Press, LTD
Ni, Maoshing, The Yellow Emperor’s Classic of Medicine - A New Translation of the NeiJing Su Wen with Commentary, 1995, Shambala Publications.
Wu, Jing-Nuan, Ling Shu or Spiritual Pivot, 1995, University of Hawai’i Press
Yuen, Jeffrey, Lecture notes from Advanced Acupuncture Program, 2013

Are You Chronically Congested? Try Making This Change For Relief

I tell all of my patients who suffer from chronic sinus congestion to give up dairy. Many cringe and ask if it’s truly necessary. Does it really make them more congested? Has there been any true biomedical evidence of this? I tell them to run their own experiment. Give it up for a few weeks and see how they feel.  Here is an explanation in terms of my understanding of Chinese medicine.

I think this is becoming more of a problem because of the quality of our dairy products themselves and the copious amounts of sugar in our diets.  In Chinese medicine the spleen qi is responsible for the transportation and transformation of fluids in the body. If this function is inhibited a state called “dampness” in the body is produced.  This produces symptoms such as lethargy, trouble focusing,  and heaviness in the limbs.  As the dampness settles and stagnates it turns into phlegm which may manifest as chronic sinus pressure, post nasal drip and congestion. Some factors that weaken the spleen qi include a diet high in refined sugars, dairy and raw foods as well as a tendency to worry and ruminate when under stress and sitting for long hours concentrating or working.

The spleen and stomach are yin-yang paired organs that work best under a warm and dry energetic conditions.  Think of a pot containing  water on the stove as your stomach and the heat that you apply as your spleen qi.  When you have sufficient heat (spleen qi) some of the water will start to evaporate.  Now imagine the following:

You add ice water to the pot: What happens? It cools everything down. You have to add more heat (spleen qi) to get the water back up to a simmer. This is what happens when you drink something cold with meals. You are using more spleen qi and making your body work harder to digest your food which may result in symptoms of gas and bloating. This is ok in the short term if you have sufficient spleen qi to draw from. If not,  you may start to develop chronic digestive problems.  What to do? Avoid ice water with meals and drink warm temperature fluids between meals.  Avoid raw vegetables in cold weather and end the meal with ginger tea as that helps to aid digestion.

You add large amount of sugar to the pot:  The contents of the pot will start to thicken into a viscous syrup. You turn up the heat but it just makes things worse. Over time there’s no more heat to add. The spleen qi has been exhausted.  This is what happens when you eat a lot of sugar. Everything slows down and feels heavy. No fluids are evaporating they are congealing and settling into the tissues and sinuses creating pressure, pain, and making it difficult to move and concentrate.

You add dairy to the pot: Now you’ve made caramel in your head! Everything is stuck. There is no longer any transformation of fluids because it’s all a solid goo. You may even notice that in addition to the thick yellow mucous in your sinuses, your digestion has slowed and you’ve become constipated.

Try to source your dairy from pasture raised animals on local farms.  It is more expensive but you won't be eating as much anymore anyway.  Quality over quantity. I’m not suggesting that you have to give up dairy entirely. I love pizza and ice cream as much as everyone else. I am suggesting to use food as medicine, especially when you’re not feeling well. Dairy should be avoided when you are coughing up and blowing out copious amounts of phlegm.  Variety is important in your diet, anyway! Try hemp seed or almond milk instead of cow’s milk. Try coconut oil instead of butter. Try probiotics instead of yogurt. There are many of other non-dairy sources of calcium as well.

So the next time you pour that glass of milk or cut that slice of cheese ask yourself, “Is this going to make my condition better or worse?”

Chinese Medicine and Seasonal Affective Disorder

The excitement and distraction of the holidays are now over and winter is in full force. For some the holiday season is a time full of joy spent celebrating with friends and family.  For others it can be an especially painful time of isolation.   As we settle back into our regular schedules, some emotions can rise to the surface or become more prominent.
Do you experience any of the following during the winter?

• Depression
• Hypersensitivity to rejection
• Irritability
• Loss of energy
• Heavy, laden feeling in legs and arms
• Social withdrawal
• Oversleeping
• Loss of interest in activities you once enjoyed
• Appetite changes
• Weight gain
• Difficulty concentrating

If so, you may be suffering from the “winter blues”, or if more severe, Seasonal Affective Disorder (SAD). SAD may affect up to 20% of the US population at any given time.  You are not alone.  Acupuncture and herbal medicine are natural ways to treat symptoms associated with SAD.  SAD can sometimes be translated in Chinese Medicine as a qi stagnation.  During the winter, it is natural for an aspect of our qi to slow and sink more deeply. Not unlike animals hibernating. However it’s still important to keep that energy moving. Liver qi is responsible for the smooth flow of qi throughout the body.  When the qi stagnates, your whole being is affected, leading to many of the above symptoms.  Over time, stagnant liver qi can start to affect the energetic and emotional aspects of other organs, such the spleen, heart and kidneys.  Your own personal constitution will determine how this will affect you.  An acupuncturist/herbalist will determine your unique diagnosis and treatment plan to help you feeling vibrant, healthy, and back to yourself again.  Here are some self-care remedies that you can do on your own.

Get more light: Make sure you take advantage of the limited light we have during the winter.  Sit near windows, get outside as often as possible, and look into a light box.

Get moving: Physical activity is crucial for mental health. Moving your body will move your qi.  Even a short 20 minute walk a day is beneficial.  Take a walk after lunch.  Walk instead of taking the bus or look for a parking space as far away from your destination as possible. If it’s snowing out, try an exercise video. Your library and internet have plenty options, no excuses! It’s especially important now to not be sedentary.

Foods to avoid: Limit your intake of dairy and sugar.  Over indulgence of these will make you feel sluggish, leading to dampness and more stagnation in the body. If you are craving sweets, eat sweet vegetables. Roast winter squash, carrots, beets, parsnips, and sweet potatoes.

Stay connected:  Reach out to friends and family to express how you’ve been feeling.  They care about you and want to help, but they won’t know that you are in need of support unless you let them know. If you don’t have close friends or family in your life right now look into contacting a therapist or counselor.  You don’t have to go it alone.  Reach out.

References:
Staff, Mayo Clinic. "Definition." Mayo Clinic. Mayo Foundation for Medical Education and Research, 22 Sept. 2011. Web. 15 Dec. 2013.

Winter Donation Program - Animal Rescue League of Boston

Our furry and feathered friends need help too! From now until the end of March I’ll be collecting items for the Animal Rescue League of Boston (ARL). The ARL is dedicated to rescuing domesticated animals and wildlife from suffering, cruelty, abandonment, and neglect. When you bring in one of the items below I’ll give you $10 off of your treatment. (60 and 90 minute acupuncture sessions only)

Bedding, cleaning and grooming supplies

• Clean towels and sheets
• Cat beds
• New brushes and combs for dogs and cats
• Dish and Laundry detergent (high efficiency HE only please)
• Clorox bleach

Toys

• Cat toys of all kinds
• Cat scratching pads from www.imperialcat.com. Please call 1.800.783.0977 and ask for the 'Scratch n' Bits' program to buy these at a reduced rate and have them shipped directly to one of our shelters. T
• Toys for large birds
• Dog toys of all kinds
• Kongs

Treats

• Cat treats in unopened bags
• Big rawhides and knuckle bones, etc.
• Meaty training treats, but no dry biscuit-type bones
• Unopened jars of peanut butter

Living in Harmony with Winter in Boston

The Huang Di Nei Jing (The Yellow Emperor’s Classic of Medicine) is an ancient Chinese medical text dating back to over 2,000 years. It is a fundamental text upon which Chinese medicine is based. Chapter Two is translated as “On preserving Health in Accordance with the Four Seasons.” Times certainly have changed since then with our climate-controlled environments!

When we travel from our heated home to the car and then to office, it might be hard to really feel the extreme effects of the seasons.   With artificial light available anytime at the flip of a switch, or with all of our back-lit gadgets, we might miss our internal signal that it’s time to go to bed. Despite these technological advances, the human body itself and its basic requirements for health remain the same. Clean air, nutritious food, and adequate rest.

Chapter One of the Huang Di Nei Jing reminds us to live in sync with seasonal changes for optimal health:

“Spring is the beginning of things when energy should be kept fluid; summer opens up further into an exchange or communication between internal and external energies; in the fall it’s important to conserve; finally, winter is dominated by the storage of energy. By paying attention and following this cycle one can maintain optimal health.”

The common yin-yang symbol shows a piece of one within the other signifying that when one side reaches its peak, it starts to convert into the other side.  Yin-yang theory is used to evaluate the nature of a subject. Yin aspects may be described as heavy, cold, deep, and dark. Yang is described as light, warm, superficial, and bright.  All things contain yin and yang qualities to varying degrees.   

Another fundamental concept in Chinese medicine is the 5 element theory of correspondences.
This is a theory of categorization.  Each season has an associated element, emotion, taste, organ and body part.   Winter for example, is associated with the element of water, emotion of fear, salty flavor, the kidneys and bladder, bones, ears, low back, and virtue of will power.  This means that there are foods and activities that will help us adjust better to the seasonal changes and body parts to which we need to pay more attention to, to protect and keep healthy.

The winter solstice is coming.  At that time the yin will be at its peak on the longest night of the year.  After this point of extreme yin, nature gives way to increase the amount of light and warmth of yang qi around us.  From this day on we’ll start to get a little bit more light day by day! This prepares us for the growth and renewal of spring.

Here are some tips to help ease the transition of winter.

• Eat warming foods and spices like hearty soups and stews, roasted nuts, root vegetables, beans, garlic, ginger, and cinnamon. Avoid raw fruits and vegetables and cold foods this time of year as it is too cold for proper digestion.
• Go to sleep early, rest, stay warm, and avoid over exertion of any kind.
• Always keep your neck and low back covered and warm. If you know you will be outside for an extended period of time, wear one of those air activated heating packs (ie. Thermacare).
• Make time to relax and release stress on a daily basis.  Moderate exercise, Tai chi,  and yoga, are important in the winter months to keep muscles and joints healthy and flexible.
• Share thoughts and release emotions that are stuck or repetitious. Create moments for meditation and express gratitude on a daily basis.

References:

1. Bing, Wang, A. Wu, N. Wu, Yellow Empero’s Canon Internal Medicine
2. Cecil-Sterman, Ann, Advanced Acupuncture A Clinical Manual, 2012, Classical Wellness Press, LTD
3. Ni, Maoshing, The Yellow Emperor’s Classic of Medicine - A New Translation of the NeiJing Su Wen with Commentary, 1995, Shambala Publications.
4. Wu, Jing-Nuan, Ling Shu or Spiritual Pivot, 1995, University of Hawai’i Press
5. Yuen, Jeffrey, Lecture notes from Advanced Acupuncture Program, 2013

Care for the Caregiver

The holidays can be a stressful time for many, especially for those who are responsible for caring for others. Many times we put the needs of others first, whether be they a child, aging parent, friend, or even responsibilities we have at work. It’s true that caring for others is important for a healthy spirit and healthy society, but we also need to make room for self-care. Our ability to effectively take care of others is directly dependent upon our own strength.

I am fortunate to have had teachers who had not only a wealth of information to share, but who were also compassionate and wise. Below is some helpful advice that has come up through conversations and lectures:

“Being kind to yourself is not the same as being selfish.”

“What are you doing to nourish yourself each day? Ask yourself these fundamental questions:
How free do you feel?

How much joy in your life do you have?

How able are you to transform the circumstances of your experiences?

How easy is it for you to let go? How good are you to yourself?

How honest are you with yourself?”

Our answers to these questions shed light on the energetic aspects of our liver, heart, spleen, lungs and kidney. The mind and the body are connected in Chinese medicine. What affects the energetic aspects of our organs will also affect their physiological functions. When all is in harmony, we are able to accept what life brings into our path. We have the flexibility to digest unexpected events and easily let go of disappointments. We’re able to appreciate a larger perspective on life and find joy in things simply as they are.

For example, if one is under a lot of stress, including worrying and ruminating, this falls under the realm of the spleen. The spleen is responsible for the transformation of food and fluids in the body, as well as “digesting of information” for the mind. As this aspect gets weaker and weaker, it may become harder to think clearly or make decisions. Physically, one may experience gas, bloat, loose stools, fatigue, and an overall sense of heaviness in the body. When life is chaotic we want to slow it down. The nature of sweet foods is cloying, so one may start to crave sweet foods for comfort. But sweet foods also weaken the spleen function, and so a vicious cycle is created.

As we push ourselves to our limits caring for others, dragging down these energetic organ aspects, we hold on to worry and stress longer. We lose perspective and get bogged down in ourselves, which in turn causes physical discomfort.

Remember:  To care for others fully, we must keep ourselves well. Treat yourself as well as those that you care about.

Squash Your Winter Blues With Seasonal Vegetables

The sky is darker and the nights are cooler.  Winter is on the way! Changing our diet is a simple way to prepare our bodies for a healthy winter. It’s time to put those cold smoothies and refreshing salads to rest. Everyone is surprised when I suggest this, as a salad is considered to be healthy.  And they are; raw foods are perfect in the spring and summer, but not for the winter. In the winter our bodies want cooked foods.

Just look around at the farmer’s markets. Nature is telling us what we should be eating. In the spring and summer it provides us with tender leafy greens, tomatoes,  summer squash and other vegetables that don’t take much effort to eat raw.  You can pretty much eat them off the vine.  But come late fall we are provided with hard winter squash.  You can’t just take a bite out of that! All of the root vegetables are available now and need to be roasted, steamed, or put in to soups to eat.  When was the last time you ate a raw beet?

The winter squash in particular can be intimidating because they are so physically hard! But don’t let that scare you off. They are loaded with flavor, nutrients, and fiber. In Chinese medicine their bright orange flesh and sweet flavor correspond to the Earth element and support the Spleen and Stomach qi.  They are beautiful with varied colors and fun names like Delicata, Sweet Dumping, Carnival, Kabocha, Spaghetti, and, of course, Butternut and Acorn. 

Score the outside of the squash and roast it whole in a baking dish at 350 for 45-60 minutes or until desired softness.  You don’t even need to cut it! When you take it out of the oven it will be soft. Just slice in half and scoop out the seeds and flesh. It’s that easy!

The amount of flesh that you get will depend on the type of squash you choose. I recommend roasting 2-3 at a time and freeze any left overs in 1-2 Cup portion sizes. That way you’ll always have it on hand to throw together an easy meal.

Now what? Here are a few easy ideas to incorporate these lovely vegetables into your diet. Have fun and experiment! You don’t need to have an exact recipe but there are plenty floating around foodies blogs and sites if you want exact measurements.

• Sprinkle with salt, pepper, and a little butter and you're all set!
• Dry roast hemp seeds and sesame seeds in a pan with cumin, coriander and smoked paprika until toasted. Sprinkle roasted seeds on the squash, then drizzle with olive oil.
• Sautee onion, garlic, and ginger.  Add squash, coconut milk and vegetable stock, simmer then puree for a creamy soup.
• Add maple syrup, cinnamon, nutmeg, cloves, then cook down until it thickens to make “pumpkin butter.”
• Make a pie! Add eggs, milk (or dairy free version) and your favorite spices.   Any of the winter squash can be substituted for sugar pumpkin. Once you make a pumpkin pie from scratch you won’t go back to store bought versions. The texture and flavor are amazing!
• Make squash pancakes! They taste just like sweet potato pancakes with a dash of cinnamon and a little maple syrup.
• Slice the squash in half, scoop out the seeds then stuff the center with your favorite stuffing. Maybe a wild rice of quinoa pilaf?
• Make a frittata. Take 4 eggs, 1 C milk (or dairy substitute) then add 1/2-1C squash plus any of your other favorite vegetables. Bake at 350 for 30-45 minutes.

Any of these ideas will keep your body nourished and happy as it burns extra energy keeping you warm this winter. Feel free to check out my Facebook page, where I'll be sharing even more recipes for the long New England winter. Enjoy!

It is crucial to protect your neck in the winter, here’s why.

“Thus, the wind-evil is the main factor to induce various disease, it has many variations, and has no regular pattern when it turns to become other diseases. But, in the last analysis, the diseases are stemmed from the invasion of wind-evil.” – Simple Questions (Su Wen), Chapter 42.

Copley Square is a wind tunnel. Have you seen the fellow with the scooter and the home made plastic sail zipping around the Square? Some days I feel like my feet are going to lift off the ground! Tradition says we need to bundle up and protect our neck, hopefully to prevent “catching a cold” … but why?

I am fascinated at how many folk remedies cross countries and cultures. In traditional Chinese medicine, it is very important to cover your neck when the temperature is cold and the weather is windy.  “What’s wrong with a little wind?”,  you ask? Wind is one of six external pathogens in Chinese medicine (the other five being: Cold, Damp, Heat, Summer Heat, and Dryness).  The back of the neck is particularly vulnerable to Wind, and when your pores are open Wind can enter into your body’s acupuncture channels.  Wind is the carrier of Heat or Cold into the body.  A Wind-Heat or Wind-Cold invasion is the equivalent of catching a cold. Have you noticed that when you first start to catch a cold, you have a stiff neck followed by headaches, chills, fever, and fatigue? These are symptoms of a Wind-Cold invasion. Wind-Heat may manifest with a sore throat in addition to the other symptoms.   A stiff neck is the first sign of a Wind invasion.  Interestingly many of the acupuncture point names around the neck refer to Wind. So how does one expel of Wind from the body?

Don’t let it invade in the first place:  Wear a scarf.  After exercising at the gym, yoga class, etc. bundle up before going out into the cold. You’re sweaty and your pores are wide open for Wind to invade. If you’re an outdoor runner make sure to keep your neck protected as well.

You start to notice a stiff neck: Food is medicine. Make yourself a scallion tea. Take 5 scallions and slice from the bulb to light green part. Add it to 2 C of boiling water then simmer for 15 minutes.  Cool, strain, then drink. If a scallion tea is strange to you then you may add 1 TBS of miso paste and make a soup.  Then take a warm Epsom salt bath for 20 minutes, bundle up and go to bed. Repeat the soup as needed until you break a sweat. This will only be useful in the very beginning stages.

The stiff neck persists and now you’re getting a headache, congestion, body aches and possibly sore throat: Now it’s time for acupuncture and herbs. If you come in right way it may only take one or two treatments to help your body release the Wind-Heat or Wind-Cold. If it usually takes you a week to get over a cold, treatments will reduce your recovery time and severity of symptoms.

You’re constantly getting cold symptoms: This is a chronic problem that needs to be addressed on deeper level. This is where regular treatments will be helpful in supporting your immune system. Diet also needs to be evaluated. In Chinese Medicine Wei Qi is your protective qi that is likened to your immune system. Its strength is derived from the food that you eat. If you don’t eat highly nutritious foods you’re not going to have a strong immune system. Emotional stress also plays a large role. In Chinese medicine the Lung qi is responsible for dispersing and diffusing the Wei qi to the surface of your body for protection. Grief and sadness suppress and weaken the Lung qi thereby leaving your exterior vulnerable to constant Wind invasion.

Remember:  Eat well, get rest, and make sure to always grab your scarf and bundle up when you go outside.  Wishing you a healthy transition from fall to winter!

Eating Healthy on a Budget

A friend asked me to share my thoughts about about healthy chemical-free foods on a budget. The saying “Time is money” is true. Eating healthy on a budget takes time and effort to plan. But it is worth it. It’s an investment in your health! Here are a few things that I’ve learned along the way. My personal goals have been to eat mostly organic, local produce and humanely raised meat. I try to support small independent businesses and reduce as much waste as possible. This may or may not fall in line with your personal beliefs, but I hope that you will still find some tips useful.

I like to cook. This skill alone will save you a lot of money. If you don’t like to cook give it a shot. Have fun with it! Pick a recipe that’s relatively simple with ingredients that you like. Start with a soup perhaps. Check out these tips to get you started.

Plan your meals: Pick a few recipes that you want to make. Make a shopping list and stick to that so you’re not buying a lot of what you don’t need. Map out ingredients for your dishes as well as healthy snacks for the week.

The Dirty Dozen: Buying organic is expensive. It’s worth it, but it gets costly. Follow the Dirty Dozen list if you don’t have the resources to always buy organic.  Focus your funds on avoiding most contaminated produce. Visit your local farmer’s market! They have wonderful produce and while it may not be certified organic many farms have low pesticide management programs. It can actually be less expensive than shopping in the super market. My favorite one is in Copley Square on Tuesdays and Fridays from 11:00AM - 6:00PM

Eggs from pasture raised chickens: It’s a small luxury at about $6/dozen.  The taste and texture of these eggs will be different and the chickens were allowed to roam freely to eat and do what chickens do. If you’re not able to swing it here’s a resource to at help you make a cost-conscious decision. We can’t necessarily believe what labels say at face value. Your pennies are precious so you don’t want to waste them on fake “natural” and “organic” products.

Buy from the bulk section: This way you’re just buying what you need. It allows you to try different beans, grains,spices without having to commit to a whole pound or bottle of something that you might not like and never use again. If you’re trying a new recipe, make a list of what you need and head to the bulk section of the market to purchase your ingredients. This way spices will be only a few cents. Cooking with dry beans is also much less expensive than canned. The Harvest Co-op, Cambridge Naturals, and some Whole Foods have large bulk spice sections.

Seafood: If you can buy fresh seafood at the farmer’s market it’s wonderful. This fish is fresher and less expensive than the market. But it’s still not cheap. Frozen shrimp and fish are less expensive options. The texture tends to be firmer but if you thaw slowly and marinate it, it will be fine. Wild Sockeye salmon is the way to go. I’ve seen it at Trader Joe’s in the freezer section. They have nicely packed sizes so you can just get as much as you need. Seafood also has it’s own safety list. Here is a guide to help you find the best seafood options.

Read labels: This is a big one. Look at the ingredients, sugar, sodium, etc. content. If it has a long list of chemical sounding ingredients, “natural” and “artificial” flavors, corn syrup, and colors put it down. Your body doesn’t need it. Look for a cleaner option or take it as a challenge to make it yourself! I’ve even made dark chocolate peanut butter cups in a mini muffin tin. It can be done and they were fabulous! You can make anything by yourself!

Prepare breakfast the night before: Anything you eat at home will be healthier than what you grab on the way to the office. It will also save you money! I stay away from instant oatmeal packets as they have and excessive amount of sugar. If I’m in the mood for a hot cereal I’ll measure out plain oats (or buckwheat, quinoa, etc) in a bowl then add mix-ins such as dried fruit, cinnamon, nuts, or seeds then soak in almond or hemp seed milk over night. In the morning I just warm it a up a bit and I’m good to go.  A large canister of plain oats is less expensive per serving than the instant packets AND there’s less packaging waste.

Make eggs. They cook quickly are a great source of protein and will keep you full. You can soft or hard boil eggs the night before. In the morning drizzle with a little bit of olive oil, salt, smoked paprika. Make a veggie frittata and have a piece for breakfast or lunch.

Make almond butter pancakes and freeze them. Pop them in the toaster to heat during the week. Almond butter can be pricey so you can just get what you need for the recipe from the freshly ground bulk machines. It usually ends up being 1/3 of the price of a whole jar.

Home made granola is amazing. It’s expensive to buy but so easy to make! You already have the oats and mix-ins from your oatmeal. Your pantry is already stocked! See how easy it’s becoming?

Fill your thermos of coffee/tea at home: This could easily save you $15-20 a week. If you’re a coffee drinker I like a french press because you won’t have to buy filters and it’s easy to clean. Again head to the bulk section. You can just buy what you need and grind the beans in the store. This way you can also get organic, fair trade, rainforest-protected beans. A box of tea is far less expensive than ordering out and you can control the quality. I like Numi for teabags and Rishi for loose leaf.

Brown bag your lunch: You could easily save $50 a week when you bring your own lunch.  When you cook save left overs or make a double batch for lunch. If you have time, make a few dishes so that you’ll have some variety. Many single people tell me it’s hard to cook for one. But that just means you’ll have more leftovers for lunch throughout the week! If you think you’ll get tired of it, freeze it in serving size portions. Then you’re set for the future.

Ditch the dressing. Salad dressings are so easy to make. I’m pretty sure you’ll have ingredients in your pantry already, primarily oil and vinegar, Dijon mustard if you want to get fancy. Sometimes all you need is a squirt of lemon juice, salt and pepper to dress your greens. A simple salad: slice a head of romaine lettuce in half length wise. Sear the cut side in a pan with olive oil until it gets brown and wilted. Then dress just dress with lemon juice, salt and pepper. Lettuce is sweet when it’s cooked!

Make your own hummus. It’s easy and really just requires a can of beans, oil, garlic. You can use this as side to roasted veggies or as a dip for an afternoon snack. If you invest in a jar of Tahini you can also make these wonderful chocolate chip cookies (cut the sugar in half).

Home made soup stock: It’s easier to make than you think.  Save veggie scraps in a bag in the freezer. When you have a nice mix bring to a boil then simmer in water for 30 minutes. You can also save the Parmesan cheese rinds and add them to the veggie stock. It adds a nice savory salty nutty flavor. This stock can be used for stir fries, sauces, and soups. In a separate bag save bones for making a bone broth. Both will be more nutritious and flavorful than store bought broths and are essentially free and made from left overs.

Reduce sweetener by 1/2 when baking: Most recipes use far too much sweetener. I always cut the amount by half. Your goodies will taste just fine. You won’t even miss the other half.

BPA Free: Stop wasting your money on buying water. Plastic water bottles are one of the worst things for the environment and the planet. Invest in a good filter and re-usable water bottle. This also goes for canned goods. Check to make sure the labels says “BPA Free Lining” on your canned beans and tomatoes.

Raw Honey: Once it’s heated and filtered all of the good antibacterial, antiviral, and antifungal properties are lost. Local honey is good for allergies as well. I use it sparingly. When I have a sore throat I make an equal part mix of raw honey and coconut oil and it’s very soothing. My favorite is Golden Rule Honey. It can be found online or at Cambridge Naturals or the season Downtown Crossing holiday market.

The general idea is to multi-task your ingredients. Why buy dressing when you already have oil and vinegar? Why buy granola when you already have oats, nuts,dried fruit and cinnamon for your oatmeal? Why buy soup stock when you have veggie scraps in your freezer? You don’t have to follow recipes exactly. Modify based on the ingredients you have on hand so you won’t have to buy expensive ingredients that you use only once and may not like. Play around and experiment! There are a million recipes for anything on the internet. Google away. I remember the old days of sitting down at my kitchen table and sifting through cook books! There is so much conflicting information out there. Do your own research and make decisions that make sense to you!

 Here are a few books that I’ve found informative.

American Catch: The Fight for Our Local Seafood - Paul Greenberg

Animal, Vegetable, Miracle: A Year of Food Life - Barbara Kingsolver

City Farm: The Education of an Urban Farmer - Novella Carpenter

Eating on the Wild Side: The Missing Link to Optimal Health - Jo Robinson

Fruitless Fall: The Collapse of the Honey Bee and the Coming Agricultural Crisis - Rowan Jacobson

Growing a Farmer: How I Learned to Live Off the Land - Kurt Timmermeister