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  S.P.A.S.M. ACUPUNCTURE SAN CARLOS, CA.
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The Intermittent Blog

Yin Foods for Dried Out Athletes

1/7/2014

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Do you feel unusually thirsty, dried out, do you have tight and sore muscles? Do you sweat sometimes and not know why? Poor sleep, fatigue, agitation? Despite hydrating, I am seeing this more and more in my clinic not only with older patients but young as well. 

Why is this bad? Lack of fluids in the body can cause many conditions that are uncomfortable. Night sweats, fatigue, cramps, dry skin, blurry or poor vision, ringing in the ears to name a few. 

Of course, intense activity isn't the only thing which causes this condition, but I am seeing more and more young athletes with similar symptoms and issues that you would expect in say, someone creeping into their 40's. Intense activity burns up a lot of fluids in the body (yin). To keep going strong, we need to replenish that source. While there are many herbal formulas to help us achieve that balance, most of us just need to pay attention to our diet. It's not a quick fix, but a lifelong one. 

If any season is the time to back off of training for a bit and regenerate, it's now. But…since I know you won't, be sure to nourish your skin, blood, bones, and fluids with  dense, energy filled, nourishing winter foods. 


Winter Vegetables

(think "in-season" foods)
Arugula
Bok Choy
Broccoli
Brown Sugar
Brussel Sprouts
Carrots
Chard
Chestnut
Kale
Kohlrabi
Leeks
Onions
Pomegranite
Root Vegetables (Rutabaga, Parsnips, Radishes…)
Rice
Squash
Sweet Potato (yum, with butter = heaven.)
Turnips
...




Eating Winter Style

Think soups & stews. Porridge or congee are also old standbys that exist in some form in many cultures. Bone broths, especially homemade are wonders of traditional medicine and go a long way to replenish and heal the body. 

Kidney Foods 

Winter belongs to the kidney organs which are associated with the fluids in the body. 
Add cloves, fennel seeds, black pepper, ginger, walnuts, turtle beans, onions, leeks, shallots, chives, chicken, lamb, trout and salmon to your diet.

Caution

These are great nourishing winter treats, but if you show signs of heat (thirst, red tongue, poor sleep, sweating, tight muscles, etc), avoid or eat in moderation 
ginger, cardamom, cinnamon or nutmeg, hot peppers, and alcohol. 

My Current Favorite Go-To's

Five Flavors Alchemy food blog
Food Renegade food blog
Fine Cooking magazine: It's like fine cooking made simple for people like me! Surprisingly easy recipes with seasonal fruits and vegetables. Love it. 
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I had cancer. Do I believe my diet was an important factor? Heck yes. So watch this video please. 

2/4/2013

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It's not something I advertise, but I had cancer last year. My family on either side has had no history of cancer until my generation. I am the third cousin so far to have cancer (and the only survivor so far) and I can't help but think that our food and environment was/is a major factor.

I didn't come to alternative medicine easily. I was in my 30's before I really started learning about nutrition, wellness, and therapies like massage and acupuncture. No joke. I was a late bloomer! My father had been diabetic for at least 20 years, but all that diet information he was given in the 80's was really really really not beneficial. And I cannot believe today how much diet Pepsi's and packets of Equal I went through in the 90's. Is food the only factor in ill health? Probably not. But I do believe it's big enough to make a significant impact. 

So please watch this video  No joke, it's important for your health and the health of your families. As U.S. citizens, we are NOT educated about these things. We assume that because it is on the shelf at the grocery store, it must be okay. It's not. 

At least if we know, we have a chance to influence our own health and the health of those we adore.
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Energy Bar Recipes

11/20/2012

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Due to popular demand I am posting my two go-to recipes for energy bars. I primarily use them as fuel for my long runs and they seem to work very well for me. Most if not all of these ingredients can be modified to fit your dietary requirements so experiment away. 

Apple Pie Caveman Bars

(reposted from civilizedcavemancooking.com)
Ingredients:
  • 2 Cups Dates, pitted
  • 1/2 Cup Raw Macadamia Nuts
  • 1/2 Cup Dried Apples
  • 1/4 Cup Raw Almonds
  • 2 Tbsp Coconut Oil, melted
  • 2 Tbsp Cinnamon
Process:
  1. Place your dates, macadamia nuts, apples, and almonds in a food processor or really strong blender.  I have a Ninja 1100 and it makes short work of this one
  2. Pulse until your dates, macadamia nuts, and almonds are in small chunks and transfer to a mixing bowl
  3. Add in all remaining ingredients.  Using your hands mix well to ensure an even coating of everything
  4. Once mixed, using parchment paper, flatten out your mixture to the size of bars your want or you can use individual ziploc bags and form them inside the bag
  5. Place in refrigerator and let cool, then enjoy
  6. If these don’t taste like apple pie to you, then play with the spices, you can add some nutmeg or cloves and mix the flavors around.  The possibilities are endless.
***If you have a macadamia nut allergy, replace them with any nut of your choice.  You can just up the almonds.  You can also roast all the nuts prior for a different flavor***

Homemade Energy Bars

(by Nancy Clark, MS, RD for Active.com)
Ingredients:
  • 1/2 cup salted dry-roasted peanuts
  • 1/2 cup raisins, cranberries or other dried fruit
  • 1/2 cup roasted sunflower seed kernels
  • 2 cups raw oatmeal, quick or old fashioned
  • 2 cups toasted rice cereal
  • 1/2 cup peanut butter, crunchy or creamy
  • 1/2 cup packed brown sugar
  • 1/2 cup rice syrup or honey
  • 1 teaspoon vanilla
Process:
  1. In a large bowl, mix together the peanuts, raisins, sunflower seed kernels, oatmeal and toasted rice cereal. Set aside. 
  2. IN a medium microwaveable bowl, combine peanut butter, brown sugar, and syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended. 
  3. Pour the peanut butter mixture over the dry ingredients and stir until coated. 
  4. Spoon it inot an oiled 9"x13" pan. Press down firmly.
***I find that this mix by itself usually comes out too dry. To fix this I usually increase the peanut butter and  dribble in more honey during the blending part until I feel that the mixture is sticky enough to press firmly down into a pan. I always have extra crumbs though which I use as a messy snack or eat like it's cereal. 

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