Reawakenings and New Beginnings
Spring is a time of new beginnings. A time for generating inner renewal and new growth. For some, we will experience an inner stirring to clear out the old by doing a spring clean, wanting to shed that buildup and accumulation of winter. Upward and outward movement of energy can be seen in nature as the earth reawakens, shoots and leaves emerge, and flowers begin to bloom.
In Chinese medicine, springtime is about the liver. Liver qi is responsible for the movement of energy and free flow of blood throughout the entire body, nourishing our organs, muscles, and tendons. This free, unobstructed movement of liver qi contributes to a feeling of inner connection, ease, flow, and capacity for increased mental clarity. Spend this time to connect with your true nature, nurture self-awareness and self-expression.
Spring foods
In the spring, we naturally eat less, or we will fast, or cleanse the body of the fats and heavy foods of winter. Food preparation often becomes simpler. You may notice this already, preferring a salad over a hearty soup or a stew. More emphasis is placed on foods that are green in color, raw, and sprouted. The first leafy green spring vegetables are rich in chlorophyll giving plants their green color while offering nourishment and cleansing properties. Sweet and pungent flavours are the best to favour during this time of year. The sweet flavour encourages the softening and relaxing of the body while the pungent flavour provides the cleansing action helping to disperse the winter buildup. Add in some lightly fermented foods such as pickles or sauerkraut to help stimulate digestion.
Sweet and pungent foods:
Baby turnip; snow peas; spinach; baby carrots and beets; whole grains; legumes and seeds
Spring herbs:
Mint; lemon balm; rosemary; thyme; chives; scallions/green onions; garlic; ginger; watercress; arugula; basil; fennel.
Spring cooking
Foods are best cooked for a shorter time but at a higher temperature in the spring. Lighter cooking methods such as steam, light braise, stir fry, or sauté, will help preserve the freshness of the food. If you live in a cooler climate, like Canada, this is a better choice for supporting the digestive system. Raw, uncooked foods are better tolerated for those that live in a warm climate or those with a strong, healthy digestion. Raw foods have a cooling effect and can be difficult for some people to digest if they have weak digestive fire. Take in a little raw food daily and increase in greater amounts as we move toward summer.
The Liver
The liver is the largest internal organ that sits on the upper right side of the abdomen just below the diaphragm. The liver is essential for digesting food and ridding your body of toxic substances. Too much fat, chemicals, intoxicants, and processed food all disrupt the hundreds of biochemical processes of the liver. Too many toxins can lead to a fatty liver and make your lymph swell and cause fluid retention.
A sluggish liver can lead to a multitude of conditions from digestive issues, skin irritations, blood sugar problems, fat metabolism abnormalities, mood and nervous system-related issues, and immune system dysfunction. Eating fats tend to get a bad rap, but eating healthy, good-quality fats and oils, such as those found in avocado, fish, nuts and seeds are important in maintaining our health. Cholesterol is naturally produced by the liver and necessary for a healthy nervous and endocrine system and optimal brain functioning.
Environmental Working Group
The Environmental Working Group is a non-profit organization that focuses on environmental health issues exposing toxin exposure in skincare and household products as well as pesticides in our produce. They have recently released their “Dirty Dozen” and “Clean Fifteen” list for 2021.
Dirty Dozen 2021
strawberries
cherries
spinach
peaches
kale, collards, mustard greens
pears
nectarines
bell and hot peppers
apples
celery
grapes
tomatoes
Eating A full organic diet can be quite costly or may not even be accessible. These fruits and vegetables listed on the Dirty Dozen were found to contain the highest percentage of pesticide residues and the largest number of different pesticides used. Bell and hot peppers, new to the list this year, had the most pesticides detected. This list is helpful in making an informed decision on which fruits and vegetables to buy organic or to buy less frequently if not organic. Avoiding toxins such as pesticides and herbicides is important in optimizing our health and wellbeing. Many of these chemicals are xenoestrogens, endocrine disruptors that mimic estrogen in the body, throwing our hormones off balance.
Clean Fifteen 2021
avocado
sweet peas (frozen)
kiwi
sweet corn*
eggplant
cauliflower
pineapple
asparagus
mushrooms
onions
broccoli
honeydew melon
papaya*
cabbage
cantaloupe
The Clean 15 are fruits and vegetables with the lowest amount of pesticide residues found of those sampled. Choose to eat fruits and vegetables from this list more frequently as they will have a lower toxin load on the body. Sweet corn and Papaya are marked with an asterisk as both are commonly grown in the US from GMO seeds. Keeping in mind the USDA data-based results, we can be more informed of the US grown produce found in our grocery stores. A better choice would be to sign up for a local community supported agriculture (CSA) box or to purchase local from farms and farmer’s markets near you.
Here is my quick and easy guide to a SPRING RESET.
For a more in-depth and personalized nutritional consult think about booking in for a Holistic Nutrition Session with me, Nicole Sing.
I offer different packages and bundles and these sessions are covered by many insurance companies.
I also offer a FREE 15 minute consult to see if this a good fit for you.
SPRING RESET
DETOXIFICATION
Detoxification is a natural process for the body to rid daily accumulation of toxins. There is no need for a gimmicky cleanse or fast. This isn’t about restricting foods. What is needed is to support our organs of detoxification and elimination to work efficiently.
How are toxins removed from the body? Through pooping, peeing, and sweating.
LIVER SUPPORT
Detoxification is the most recognized function of the liver. The liver makes fat-soluble toxins, such as pesticides, preservatives, food additives, medications, heavy metals, plastics, and other environmental chemicals, less harmful to the body, then removes them from the bloodstream.
Try one of Earth’s Herbal liver tonic teas to aid detoxification in the Spring like: Hangover Tea or Purity Fountain Cleaning Tea. I like to have one these in the morning following warm water with half a lemon.
The liver is a 2 phase detoxification system. The first phase is oxidation. The liver uses oxygen and enzymes to break down the fat-soluble toxins into water-soluble toxins to be more easily excreted from the body through urine, bile, and stool. Estrogen is also broken down into a harmful " dirty" estrogen during this phase. The second phase is the conjugation phase. This allows the harmful toxins to be paired with another compound to be safely transported out of the body. If phase 2 is not working effectively, this can lead to toxicity issues in the body and allow excess hormones like "dirty" estrogens to remain circulating in the bloodstream instead of being excreted.
Eat your fruits and vegetables. Fruits and vegetables are a great source of antioxidants. Cruciferous vegetables like broccoli, kale, cauliflower, and cabbage help to support the detoxification pathways of the liver.
FIBER
Fruits and vegetables are a great source. Other sources are beans, legumes, and whole grains. Fiber is going to help bulk up your stool in weight and size. Fiber will also help with peristalsis to transport waste out of the body.
HYDRATION
Hydration is important for our body to function efficiently.
Drink a glass of room temperature or warm water upon waking. Add lemon to stimulate the liver and support digestion. If you need to add fiber to your diet try adding a spoonful of chia seeds. Chia seeds will help absorb the water and get things moving.
Are you having trouble figuring out how much water you actually drink? Try filling a 1L or 2L water bottle to drink from throughout the day. Adding lemon, cucumber or fresh herbs makes it yummier. You can also try cold brewing tea. Use any herbal tea with water and let it sit for 6 hours or longer in the fridge.
SEASONAL ALLERGIES
Consider antioxidants like quercetin and vitamin C that can be found in fruits and vegetables or supplementation. Quercetin can help decrease itching and help stop the production and release of histamine. Vitamin C supports the immune system and can help decrease inflammation helping to relieve the allergic response. Stinging nettle leaf can reduce inflammation and help block histamine receptors.
LYMPHATIC SUPPORT
The lymphatic system is part of our circulatory system as well as part of our immune system. The lymphatic system doesn’t have its own pumping system, it relies on movement of smooth muscles to transport fluid through the lymph vessels. It needs the body’s movement, breathing, intestinal activity, and muscle action to create flow and push the toxins out of the body. Move more and move more often. Get outdoors, walk in nature, and breathe in the fresh spring air. Stretching and movement will help to loosen our muscles and tendons. Incorporate essential oils for the lymphatic system like Grapefruit, Geranium, Bergamot, Sweet Orange, Lemon and Cedarwood into lotions, diffusers or baths. We carry organic local Vitruvi Essential Oils and Blends here at A Balanced Body. I recommend Boost Blend or the above oils listed alone or in combination to support your lymph.
Have you tried the Applied Tensegrity Detox treatment? You can read more about these treatments, Fascia and the lymphatic system in Jessica’s Blog post. Book in for a massage or acupuncture. Lymphatic drainage massage and acupuncture, both can help remove waste and toxins from our bodily tissues.
Lifestyle tips
All-purpose natural cleaners can be made using vinegar, baking soda, water, and essential oils. Some recommended oils to use include tea tree, rosemary, lavender, cloves, lemon, lime, cinnamon, or eucalyptus.
Smile to your liver. The liver is called the “anger organ” in Chinese medicine. Place your hand gently over your liver, close your eyes, take a deep breath, and smile into your liver. Send positive energy there to dissolve any anger and resentment that may reside there.
Get a good night’s sleep. This is one of our most critical and natural forms of detoxification.
References:
Environmental Working Group (2021). EWG’s 2021 Shopper’s Guide to Pesticides in Produce. https://www.ewg.org/foodnews/summary.php
Goldsmith, E., Klein, M. (2017). Nutritional Healing with Chinese Medicine. Robert Rose Inc.
Pitchford, P. (1993). Healing with Whole Foods. North Atlantic Books
Wszelaki, M. (2020). Overcoming Estrogen Dominance. New Type Publishing