Chinese Medical Nutrition: Bone Broth
What is Bone Broth? Who needs it? What should I look for in my Bone Broth? Why do we eat/drink it? What does that have to do with Chinese Medicine?
Bone broth is simple, bones cooked in water for a long period of time ranging from 4-36 hours. Why would anyone want to do this? As it turns out, this is an herbal decoction! The two main macronutrients obtained from doing this are marrow and gelatin (which contains collagen) which the body can use for healing and repair. In addition to these, small amounts of synergistic micronutrients including minerals and trace minerals are also present.
What does this have to do with Chinese Medicine? Everything! As a traditional medicine built over thousands of years, Chinese medicine has retained the knowledge of our ancestors on what to eat to attain and maintain health and how to prepare food for maximum digestibility and assimilation. There are entire books which describe the eastern nutrition properties of foods and how to use them for medicinal purposes! TCM suggests these ingredients for certain conditions and some Chinese Medicine herbal formulas contain these ingredients as well.
Marrow is known to replenish the Jing or Essence, a yin substance located deep in body structures such as the brain, bone marrow, and reproductive organs. Jing is associated with growth and development. E Jiao is a type of gelatin traditionally used as a blood builder and should be used whenever there is a situation where the blood or blood vessels are damaged or healing is not taking place somewhere in the body.
Who can benefit? People with pain and injury including athletes; those trying to conceive or pregnant; those with digestive difficulties such as indigestion, gas, constipation; people with chronic illness or low body weight and children. Organic and fresh as possible bones and meat are recommended especially when there is compromised health.
If you research traditional cultures around the world, you’ll find bone broth has been used in other cultures as well. Some notes about bone broth:
- Your bone broth should turn to gel when refrigerated, the more solid it is, the more gelatin it contains
- Some sources of gelatin are ham hocks and bovine hooves
- Some sources of marrow are large bones such as short ribs or oxtails – cook a long time until the marrow falls out
- Bone broth protein powder is an awesome digestible protein powder, but it is not bone broth
- If you find it difficult to digest your bone broth, try adding ginger to the recipe
If you still have difficulties with digestion or healing, you should be assessed for other issues that may be preventing your healing. Contact us for an acupuncture or herbal appointment today!
A final note:
There has been controversy on the treatment of animals for medicinal use.
- Most herbal medicinals are not animal based products and are vegan
- Use of animal products is indicated for more serious illness
- You can avoid the use of animal products IF you can eat a significant amount of fresh raw fruits and vegetables – herbal formulas can help you do that too
- You can use your own bone broth or gelatin to mix in your herbal formula from your acupuncturist
Sources and Favorite Books on Nutritional Health:
Healing with Whole Foods by Paul Pitchford
Nourishing Traditions by Sally Fallon with Mary Enig, Ph.D.
Chinese Natural Cures by Henry Lu
Wishing you the best in health!
Ja’Nelle
Aromatherapy & Meditation
March 23 @ 4:00 pm – 5:00 pm
Herbal components such as flowers, needles, roots and sap contain chemicals that we can smell and have the ability to alter our mind-states. Come learn about these essential oils and experience a small group meditation session with our affiliated wellness practitioner Saphire Shaw of The Travel Yogini!
Wellness Workshop: Natural Remedies for Stress & Anxiety
March 25 @ 11:30 am – 1:00 pm
Participants should expect a relaxing environment as they learn about and are led through a series of practices such as meditation, qi gong, stretching, acupuncture or ear seeds, and have the option to try herbal teas as well as other samples specifically indicated to reduce stress and anxiety.
Participants will leave with a better idea of options they can use to take control of their own health and wellness and how different types of wellness practitioners can be of assistance.
Wear comfortable clothing that allows you to breathe and move. Bring a small notebook in case you want to write something down.
Qi Gong Wednesdays
March 29 @ 3:00 pm – 4:00 pm
Internal martial arts, such as Qi Gong, use movement and breathing techniques to improve balance & coordination, increase energy & vitality, and reduce stress & anxiety. Affiliated practitioner Dr. Shannon Tetteh, DACM of Golden Palm & Needle hosts each Wednesday. This is the 3-4pm class, also see 6-7pm class.
Space is limited. Registration is recommended to be notified in case of changes/cancellations.
H&T is located in Suite M5 on the Mezzanine Level in Dearborn Station Galleria
Aromatherapy & Meditation
March 30 @ 4:00 pm – 5:00 pm
Herbal components such as flowers, needles, roots and sap contain chemicals that we can smell and have the ability to alter our mind-states. Come learn about these essential oils and experience a small group meditation session with our affiliated wellness practitioner Saphire Shaw of The Travel Yogini!
Qi Gong Wednesdays – Movement Class
March 22 @ 3:00 pm – 4:00 pm
Internal martial arts, such as Qi Gong, use movement and breathing techniques to improve balance & coordination, increase energy & vitality, and reduce stress & anxiety. Affiliated practitioner Dr. Shannon Tetteh, DACM of Golden Palm & Needle hosts each Wednesday. This is the 3-4pm class, also see 6-7pm class.
Registration is recommended to be notified in case of changes/cancellations.
H&T is located in Suite M5 on the Mezzanine Level in Dearborn Station Galleria
Natural Health: Preparing for Sleep
Do you have insomnia? Trouble falling asleep? Waking at strange hours unable to return to sleep? Countless health issues can be caused or aggravated by inadequate sleep. Here is why Chinese medicine can help and tips to properly prepare for and optimize quality sleep.
Sleep is supposed to be easy: just stop what you are doing, turn off the lights, lay down and close your eyes, right? This does not necessarily work for everyone and Chinese medicine gives us insight into why.
For thousands of years, the Chinese and undoubtedly other ancient cultures understood that we should follow the natural rhythms of the planet. The Chinese Medicine 24-Hour Circadian Clock (illustrated in the picture) explains how qi (energy) flows through our organ systems (including all channels & organs) throughout the day. The qi is concentrated in the corresponding element/organ systems at the time noted.
Tips for a Healthy Night’s Sleep
- Wake up (ideally between 5 & 7 am) and and go to sleep (ideally before 11 pm) at the same time
- Dim all lights and turn off electronics such as computers, phones, tablets, & televisions an hour before bedtime – use blue light filters after sundown
- Listen to soft soothing music, relaxing binaural beats, or meditate to relax your mind
- Practice qi gong or tai chi slowly for 30 mins prior to sleep
- Read or listen to a relaxing book – try fiction or psalms in the bible
- Take a relaxing bath with calming essential oils or at least a shower to wash away the frantic energy from the day
- When you lay down practice abdominal breathing – when you inhale your abdomen expands (not your chest)
- If any thoughts or worries come up when you try to sleep, try writing them down. Tell your mind, those are for tomorrow after a good night’s sleep gives me strength and clarity
- If you have a hard time falling asleep, try progressive muscle relaxation or self-hypnosis as you lie in bed
- If you awake, avoid the temptation to get up and do something, train your body and mind – nothing exciting going on here
- If you have a problem with a particular organ system, meditate or take a nap during that time (see Chinese body clock picture – ex: metabolic issues 9 pm bedtime)
- If you try all of this and still have trouble sleeping your qi may be blocked: be prepared to tell your acupuncturist exactly what the problem is. Trouble falling or staying asleep? What time are you waking up? What happens when you awake – mind racing, have to urinate, can/can’t go back to sleep? Do you have vivid dreams?
- Acupuncture can release energy blockages often improving sleep in the first treatment
- A series of treatments and learning how to support your organ systems is needed for sustained results
Practitioners of Chinese Medicine a.k.a. Acupuncturists study for years and are trained to recognize patterns and symptoms that illuminate an overarching issue that could be affecting your sleep and as a result your health in general. Sleep quality is just one of the signs acupuncturists use to diagnosis and treat patients to promote optimize wellness.
Contact us info@herbandtao.com or use the form on the contact us page for an appointment to improve your sleep today!
Keep Warm in Frigid Weather: Spices ARE Herbs!
In honor of Chicago’s below freezing temperatures for the next few days, I’d like to share with you my favorite category of Traditional Chinese herbal Medicine, Herbs that Warm the Interior. They are my favorite because I’ve always loved food and cooking and almost all of the herbs in this category are common spices!
Black pepper, aged dried ginger, cloves, cinnamon bark, fennel, and szechuan pepper are all TCM warm interior herbs! An examples of an herb that is not a TCM herb that would also belong in this category is cayenne pepper.
So how do you warm up without ending up too hot & dry? Mix your warm interior herbs with yin-fluid foods or include fresh fruits and veggies!
How to Consume Warm Interior Herbs
In my opinion, some of the most perfect examples of how to consume warm spices come from Aruveda – Traditional East Indian medicine.
Chai Tea is traditionally based with milk (which is neutral and yin) and contains warm herb spices such as cinnamon, cardamom, ginger, black pepper, etc. Non-dairy “milks” such as almond, oat, cashew, and coconut may be used, but the amount of spices may need to be reduced since those “milks” are not as yin.
Also in Indian cooking, hot and spicy foods are traditionally served with yogurt a naturally sweet & sour flavored food (again yin and fluid nourishing) which provides natural balance for the hot spicy herbs. Try adding some of the above spices to your yogurt with fruit. Not only will it be delicious, but it will also help digest the yogurt which then forms less mucus in your system!
Try adding cinnamon to your butternut squash soup or making a tea with a few shakes of cinnamon or ginger then adding cream or adding cinnamon to your cocoa. We have several teas that contain warm interior herbs in stock in our natural apothecary!
Handling Exceptional Cold
Are you warm but have cold fingers and toes; cold hands and feet; cold feet only; or cold low back and knees only? Do you have difficulty taking spicy herbs? Have you tried warming spices, but are still cold? These are signs of a deeper imbalance that Chinese Medicine can help relieve!
Also remember that life and health is all about balance. If you are very dry (dry skin, hair, eyes, mouth), you may simply need more fluids to circulate and warm the body. This is why we diagnose each person individually and also why we use herbal formulas instead of one herb alone!
Traditional East Asian Medicine also uses a warming technique called moxabustion to treat channels that are too cold. Your acupuncturist can create a custom plan to keep you warm and balanced all winter. If you are on medications or seeking a movement technique that can significantly warm you, our affiliated practitioner, Shannon Tetteh, of Golden Palm & Needle is teaching qi gong classes currently in Wednesdays. See his website and contact him to sign up!
Stay warm everyone!
Caution, warm interior herbs can be very hot! Do not use directly without diluting, especially the oil form, and avoid contact with eyes.
Natural Medicine Cabinet: Top 5 for Immune Support
My journey into natural health and wellness began in 2006 when I began working at a large health food store. Having already struggled for 8 years with chronic fatigue, constant infections, and whole body pain with little to no improvement through modern channels, a teenager looked at my fingernails and gave me an herbal supplement that improved my situation overnight changing my life and my perspective about health and healing forever! After that I learned and tried everything I could about natural health and was able to help myself and others with what I’d learned. The challenging journey eventually led me to study East Asian medicine and to found Herb & Tao to continue learning and teaching others to heal naturally. Keep reading to enjoy the fruits of my labor!
Beyond the basics that have widely become known for immune system support (Vitamins A, C, E, Zinc, Elderberry, Glutathione, Ginseng etc.) This blog is comprised of a number of items that due to their effectiveness and safety I’ve kept stocked in my medicine cabinet for over a decade. Most of these items are available in our natural apothecary for convenient access!
Nasal/Sinus
Argentyn 23 Silver Hydrosol – a smaller particle size than colloidal silver and a more potent version than Sovereign Silver Hydrosol (which we do carry for Kids). Literally an all-purpose antimicrobial, silver hydrosol is clear and tastes like water unless there is bacteria present in your mouth, then it tastes bitter! It comes conveniently as a nasal spray. Daily use is preventive.
Medinatura homeopathic nasal sprays – ReBoost as a decongestant and ClearLife as an anti-allergic and decongestant. The loveliest thing about homoepathic nasal sprays is they do not excessively dry out mucus membranes and there is no rebound congestion in addition, used properly it reduces your need to use it! Homeopathy is most effective when used often at the first sign of congestion or irritation and used often. See the kids section below for links to short videos about homeopathy.
Ears & Throat
Garlic and Mullein ear oil – Ear pain and inflammation can be difficult to treat especially when it is not from a bacterial infection (hence antibiotics won’t work). Having an alternative can be a life saver in preventing an ear infection from becoming chronic. Mom taught us to use olive oil and. a cotton ball, but when I was introduced to olive oil infused with antimicrobial garlic and mullein, it was a game changer! Of course internal medicine is also needed to assist the body in fighting infection as well as avoidance of sugar dairy and processed foods.
Again, Argentyn 23 and Sovereign Silver Hydrosols to the rescue! Since the throat and ears are connected, they can affect one another so it is important to have something on hand at the first sign of irritation! We spray the throat at the first sign of soreness and it significantly reduces the severity and duration of a sore throat and can also be used with a dropper in the ears although we prefer ear oil overnight.
Traditional Chinese Formulas You Weren’t Aware You Were Taking!
Recognize this Traditional Medicinals Breathe Easy Tea? It contains a formula Bi Yan Pian also available in Guang Ci Tang pateint pills that is great for reducing congestion in the lung meridian which passes through the nose and sinuses.
Have you taken Airborne or LA Naturals Yin Qiao Plus herbal extract? They both contains many of the herbs found in Yin Qiao San (Pian) the Chinese herbal formula for a pattern we refer to as an wind-heat invasion including symptoms of fever or feeling hot, sore throat, sneezing, nasal congestion, and possibly red itchy or painful eyes or clogged ears.
Children/Kids
Newton Homeopathics Airway Ease or Fever Infection – Kids have sensitive systems, so we recommend as a first line of defense the most gentle form of medicine, homeopathy! If you don’t know much about homeopathy, check out What is Homeopathy, a 6 minute video by Newton Homeopathics. We love Newton because not only are they extremely effective, but the tiny dose (3 drops), easy dropper bottle, and liquid format make it easy to administer. You can even put some on the earlobe of a sleeping child without disturbing their slumber!
Conclusion
In conclusion, our top five products we would not be without this cold and flu season are
- Potent Argentyn 23 or less concentrated Sovereign Silver Hydrosol spray, dropper, or nasal spray
- Medinatura Reboost or Clearlife homeopathic nasal spray
- Yin Qiao San or Yin Qiao Pian
- Homeopathy for cold and flu symptoms – Newton Homeopathics Flu Care, Cold & Sinus, Kids Airway Ease, or Kids Fever Infection
- Wally’s or LA Naturals garlic & mullein ear oil
- Honorable mentions Anti-microbial essential oils such as tea tree, pine, eucalyptus, peppermint, rosemary, clove, cinnamon, lemon, etc. Diffusing these in the home can help reduce microbes in the air. Use caution as these strong essential oils cannot be used on the skin without being diluted.
Of course, none of these products work miracles. Regular acupuncture can help keep you healthy, but if you do become sick, eating processed foods, sugars, and dairy will increase the amount and thickness of mucous/phlegm in your system and keep you sick longer no matter what you use. So do yourself a favor, keep plenty of fresh fruit and veggies in the house and if you do become sick increase your vitamins, make some congee (we love this recipe by Teri Calandra at CCHW, but we use 1 cup of basmati rice, 8-10 cups of water, 1/2 – 1 tbsp celtic sea salt, and then garnish after serving with boiled egg, seaweed, tamari soy sauce and sesame oil OR make a breakfast porridge with cooked pumpkin, cinnamon, butter and maple syrup), turn off the tv, put down the phone and get some rest so your body can recover; it knows what to do!
While supplements can be effective and safe, they do not replace the advice of a qualified health care professional. The above statements provide historical information, results from personal use, and reports from other individual’s use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. FDA’s regulations require those who manufacture, package, or hold dietary supplements to follow current good manufacturing practices that help ensure the identity, purity, quality, strength, and composition of dietary supplements. Click here for more information about the FDA’s involvement with dietary supplements.
Autumn, Metal, & Constipation
Autumn is upon us! Today, Sept 22, 2022, is the fall equinox which has already been bringing about changes in nature. The days grow shorter, cooler and dryer (eventually anyway). As a part of nature, our bodies are also affected by these changes and constipation may result!
In Traditional Chinese/East Asian Medicine (TCM or TEAM), the autumn season is identified by the METAL element – think of the cool dry surface of a mineral filled rock. As rain seeps through the earth, it gathers up those minerals and distributes them to plants – or as ancient five element philosophy so eloquently puts it, earth nourishes metal, metal nourishes water, and water nourishes wood!
In the human body, metal governs the Lung and Large Intestine channel-organ systems. The great news is that this means their energy is strong during this time, however, if they are not supported properly as nature intended, they can easily become hampered by the season’s dryness and lose their ability to function properly. Read on to find out the remedy!
This season, you’ll see plenty of blogs from acupuncturists about Lung health, in fact, we love “Dietary Recommendations for Lung Disorders” by our affiliated practitioner Teri Calandra of Calandra Center for Health and Wellness! But today we are discussing why in this season we need to pay close attention to the Large Intestine and it’s elimination of toxins!
In TCM, we know that the channel organ systems do not operate independently, but all work together to keep the body in balance. One of these wonderful symbiotic relationships is between the Lung and Large Intestine where the former can transfer its problems to the latter which will help get rid of the problem. If you have young children you may have noticed a phlegmy cough & cold ending after a particularly stinky bowel movement! *Please Note – never try to force a bm for this purpose, the body needs to choose the exit, we just support it!
Bowels that don’t move regularly – naturally, this would occur every time you eat (infants & pets anyone!?), however, for adult humans, we’ll define it as at least once daily – could hamper your ability to overcome an illness by releasing toxins in this way.
Why are we constipated in the first place?
Humans, as a part of nature, should mainly consume products from the earth; fruits, plants – knows as vegetables, and nuts and seeds. The typical western solution to constipation is to increase fiber which absorbs water (if you have enough in your system) providing bulk for bowel movements (apples are excellent for this and are in season right now!), but what if that isn’t enough? In TCM most fruits (excluding pineapple or banana) are sweet, sour, and cool (and full of water) which nourishes yin and helps clear heat from the digestive tract. Additionally, nuts, seeds and their oils such as cold-pressed hemp, flax, or fish oils often missing from the modern diet provide moisture to the Large Intestine thereby assisting with regular elimination. Being mindful to eat many of these things daily can remedy chronic constipation.
But what if that still isn’t enough? Although the goal is not to rely regularly on supplements, a chronic issue may require the use of herbal formulas or supplements for relief while working on improving the diet. A few short term solutions to try are cold pressed hemp oil (an herb that specifically moistens intestines according to TCM), inner filet aloe vera juice, or a soluble &/or insoluble fiber supplement.
If you have chronic bowel irregularities, TCM can help! Contact us for an appointment with an acupuncturist OR stop in to see what natural products we recommend. You can also scroll to the bottom of our website to sign up for our seasonal newsletter!
Wishing you the best!
Springtime is Greens Time!
The theme for springtime is cleansing. In western herbalism it is common to do a fast and/or cleanse in the spring to give the liver a break and allow the body to detoxify itself – a process that is constant and can be hampered by eating heavy foods, stress, lack of sleep, environmental toxins, etc.
Our favorite nutritional supplement to support this is green super foods; the cereal greens – wheatgrass, barley grass, oat grass and the sea greens – chlorella, spirulina, blue-green algae, kelp, seaweeds. Some brands add enzymes and probiotics and some add extra liver cleansers such as milk thistle, dandelion, and burdock – caution on these colder herbs for weaker, colder, or those with gallbladder issues.
Green superfoods often come in blends or are added to other products. Do what appeals to you!
- Take it as a powder daily in a small amount of apple juice with lemon squeezed in
- If you do protein daily, use one with super greens added or add your own greens
- If you hate the taste of veggies, take the tablets or capsules
- If you party too much, take it before bed to decrease hangover symptoms and then again when you wake up
- For kids use a thicker beverage such as chocolate milk or grape juice to tone down the bitter flavor and make the texture easier to swallow
The body’s detoxifying processes are made easier by avoiding or decreasing heavy hard to digest foods – sticky grains, dairy, meats and alcohol.
*Note – toxins move through your blood to your bowels for removal. If your bowels are not moving at least once a day, you may wish to do a short-term colon cleanse, colon hydrotherapy, or longer term take a magnesium supplement and eat more veggies and less sticky heavy grains and meat in order to facilitate better detoxification. If your bowels refuse to move regularly with these changes, consult your healthcare practitioner.
For more great tips and brand suggestions to bring you into each season, subscribe to our seasonal newsletter in the footer of our website!