“Harmony with the seasons is second nature to the balanced person” — Paul Pitchford
Seasonal eating is a nurturing, supportive, and stress-less way to eating real and whole foods. Food naturally has a cyclical rhythm of growth, ready to harvest at specific times throughout the seasons. Eating locally harvested foods that are abundant within the season are fresher, taste better, and are more abundant in nutrients.
Traditional Chinese Medicine (TCM) recognizes the cyclical effect of the seasons using the five elements in nature: metal, water, wood, fire, and earth to balance our health to live harmoniously with our surroundings.
Autumn is associated with the metal element. It is an important time for care and attention as we pivot from the yang energy of summer (fire) to the yin stillness of winter (water). A time of slowing down, gathering of harvest in preparation of moving inward. Our attention is drawn to nourishment and hydration to protect from the drying and cooling nature of autumn.
In TCM, autumn is associated with the lungs, skin, and large intestine for their protective and purifying qualities. The lungs and large intestine are in charge of respiration, digestion, and elimination. When out of balance this can also be viewed in the appearance of our skin. The skin is a window to the body’s imbalances.
This would be a great time to come see Our Registered Acupuncturist Lacy for an Acufacial. In these treatments, Acupuncture is not only applied to the face but to specific points on the body to help heal the skin through balancing the body’s systems.
Our Qi and our ability to disperse it throughout the body depends on the strength of our lungs to oxygenate our cells. Paired with the lungs is the large intestine and its function in releasing what is no longer needed. What are we holding on to? What are we ready to let go of?
We can look to the colours of autumn (yellow, orange, red, and the darker greens) to influence our food choices. The colour white nourishes the metal element. I like to incorporate the visualization of white light filling my lungs during my breathwork practices in this season. Physical activities can be more subtle and nuanced during this time. Consider gentle movement and exercise that coordinate breathing and movement like yoga, pilates, tai chi, or qi gong to help bring attention inward. The emotion associated with the lungs and colon is grief. This is often time of reflection as we approach the end of the year.
FOODS IN SEASON:
apples, pears, grapes, carrots, celery, beets, sweet potato, yam, bell peppers, pumpkin, squash, zucchini, broccoli, cauliflower, brussel sprouts, kale, spinach, swiss chard, onions, leek
SEASONAL SPICES:
garlic, turmeric, cumin, ginger, cinnamon, cardamom, nutmeg, clove, coriander, dill, sage, thyme, basil, rosemary, fennel, fenugreek
Choose a variety of colourful fruits and vegetables to benefit from the antioxidant properties that help to reduce inflammation and prevent disease. These foods are also great sources of fiber which helps to support a healthy colon. Warming spices help to circulate Qi and aid in digestion of the food. *Hot tip: using black pepper along with your spices will help increase the absorption of those antioxidants.
HOW TO INCORPORATE:
Autumn is a good time to start cooking your foods, moving away from the raw, cooling foods we enjoyed in the summer. The preferred cooking method is cooking over a longer time at a lower temperature. This style of cooking stimulates warmth in the body. Think of comforting slow cooked soups, stews, and curries. Fermented foods (sauerkraut, pickles, yogurt) are useful in replenishing beneficial gut bacteria supporting the large intestine and the health of the microbiome. To build up the warming nature, season your food well with herbs and spices.
MEAL SUGGESTIONS:
Pumpkin spice: cinnamon, ginger, nutmeg, cloves, allspice
You can pumpkin spice anything and everything with or without pumpkin. Roast and season some sweet potatoes, yams, pumpkin seeds, or chickpeas. Make a latte or bake some cookies. The list goes on. These warming spices increase circulation and aid in digestion.
Baked oatmeal
This can be eaten for breakfast, snack, or dessert. Oats are warming in nature and help to build and regulate Qi. You can have it in a variety of different flavours by mixing various fruits, nuts, and spices, maybe even grate some zucchini or carrot.
Protein bowl
Choose a whole grain like rice or quinoa. Choose your favourite protein source. Add roasted root vegetables that are well seasoned. Top off with seeds like pumpkin, flax, or sesame. If you would like a dressing consider some tahini or pesto.
Congee
Congee is a traditional Asian breakfast meal of cooked rice that is boiled down to a porridge consistency.This can be made simply using chicken stock, rice and ginger. Shiitake mushrooms and pickled vegetables are a nice addition. Green onions or scallions and peanuts are commonly used to garnish the dish. This is often served when one is feeling sick with a cold or flu because it is warming, nourishing, and easy to digest. I like to season mine with some black or white pepper and sometimes a touch of whisky for taste;)
Coconut milk soups, stews, or curries
This is a great way of getting in your vegetables. Add your choice of protein or whole grain to make it more nourishing and filling. Coconut, turmeric, fenugreek, cumin, coriander, cinnamon, cardamom, ginger, pepper, all have a warming action and will warm the body and move stagnant Qi. Did you see the delicious curry dish Jessica posted recently? The recipe is in the October Newsletter.
For a FREE consultation and more nutritional support book in with our Holistic Nutritionist Nicole.
Seasonal cycles have their ebb and flows affecting each of us differently. We can promote our inner balance in harmony with the seasons if we can learn to adjust our foods and activities appropriately. Seasonal eating is a wonderful way to support local farmers and the local community by shopping at their farm stands or visiting your nearest farmer’s markets to pick up a variety of fresh, locally grown produce. Sign up for a community supported agriculture (CSA) box to be delivered to your door and enjoy the benefit of knowing who is growing your food and the conditions that the food was grown in. Foods that are free of pesticides, sprays, or preservatives.
References:
Goldsmith, E., Klein, M. (2017). Nutritional Healing with Chinese Medicine. Robert Rose Inc.
Pitchford, P. (1993) Healing with Whole Foods. North Atlantic Books