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[post_content] => It’s almost time for the Thanksgiving feast, and I know many people feel it’s a challenge to avoid gorging themselves and feeling guilty. So I’d like to offer some thoughts on the subject, along with a great recipe for a vegetarian gravy that’s (somewhat) healthier than the usual stuff but every bit as delectable.
This recipe came originally from my wife Briana’s grandfather John Moore, passed down by her dad, also John Moore, to her, and by association to me. There’s something special about following these family recipes – even if they change over time. At the start, deliciousness was the only guiding principle. Then Briana wanted to make it vegetarian, and I wanted to make the flavor a bit more complex and add some spices that might even help to balance digestive-overwhelm.
First let’s talk about overeating and feeling guilty. I’ve written about this in the past, and I’ll say it again: the single most healthful change a person can make to how they eat is to stay fully present during the act of eating.
More than keto or intermittent fasting or veganism or any other diet, being totally engaged and conscious while eating will automatically change how you eat, what you eat, and how you feel afterwards. Furthermore, it will teach you what does and doesn’t work for your body, and it will add a whole new dimension of depth and connection to the act of nourishing yourself. I’ve known people to spontaneously abandon unhealthy behaviors like gambling and codependent relationships when they became more awake to their nutrition and allowed themselves to experience all facets of that process – being both the loving giver and the grateful receiver of their own loving care.
I know there’s going to be good conversation and an abundance of excellent food. Staying conscious while eating doesn’t mean you can’t have it all. In fact, you’ll actually have a more fulfilling experience of all of it – both the food and the company – if you stay present. It might take twice as long to eat half as much food, but you’ll be able to walk away from the table rather than hobbling.
Now for the recipe. As it’s presented below, it contains gluten and dairy, but it can easily be modified to have neither.
Ingredients:
- Butter – ¾ to 1 cup (a stick of butter is a half cup) – or ghee, or coconut oil, or vegan butter substitute
- Onion – half to whole, depending on how much you like onion – finely diced
- Mushrooms (optional) – any kind, though I prefer crimini or another variety that isn’t chewy – approximately 1 cup, finely diced
- Garlic – 5 cloves, crushed
- Flour (normal or gluten-free) – ¾ cup to 1 cup – roughly the same amount of flour as the amount of butter you used
- Vegetable broth – 4 cups (have a few more cups on hand). I like the Better Than Bouillon Organic Vegetable Base and Organic Mushroom Base, and I often mix the two together. It comes in a glass jar and one jar makes many cups of broth, so it’s tasty, compact in your fridge, and eco-friendly.
- Soy sauce or tamari (gluten free soy sauce) – 4 tablespoons
- Worcestershire sauce (optional) – 1 to 2 teaspoons – note, it usually contains anchovies
- Rosemary, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Sage, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Fresh ginger – finely grated – approximately 1 tablespoon
- Nutritional yeast (optional) – 1 to 2 tablespoons
- Good quality salt and black pepper
Directions:
In a large deep pan over medium heat, sautee the onion, mushroom (if using), and garlic in the butter (or butter alternative) until it begins to brown (about 5 minutes).
Slowly add the flour, soy sauce or tamari, nutritional yeast (if using), and worcestershire sauce (if using). Work it with a spoon or spatula to form a smooth paste. Stir occasionally, allow it to become evenly browned.
Gradually add the broth, using a whisk or hand blender to blend it with the flour paste.
Add the ginger, sage, and rosemary, bring to a boil, then immediately reduce to a simmer, and simmer low for about 5 minutes.
At this point the gravy should be delicious and an ideal consistency.
If you need to thin it, add more broth or (if you don’t want to make it more salty) hot water.
If you want to thicken it, add more flour to a small amount of broth in a bowl and whisk or hand blend to make smooth, then add and continue to whisk into the gravy until the desired consistency is achieved. If it’s much too thin, this could also be achieved with corn starch or arrowroot powder – mix 1 tablespoon at a time in a small amount of water or broth until dissolved, then add to the gravy and bring to a boil again, stirring constantly. Repeat as necessary to thicken further.
If you want to give it more kick, add extra ginger, garlic, black pepper, or crushed red pepper.
If it’s not salty enough, add either more salt, or (if it needs more body altogether) add more soy sauce or tamari.
If it lacks body, you may add additional nutritional yeast, a little powdered clove, or a pinch of garam masala.
Serve abundantly over virtually everything or drink by the glass. If you make this gravy I’d love to know how it turns out – along with whatever of your own modifications made it even better! And if you experiment with eating mindfully, I would love to know what’s different about the eating process and how you feel afterwards. Also, when you practice mindful eating, what obstacles do you encounter?
Be well,
Peter
[post_title] => Mind-Blowingly Good Vegetarian Gravy – and How to Leave the Table Feeling Good
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An old tai ji quan (tai chi) teacher of mine used to say, "Yi dao ... qi dao ... li dao," which roughly means the focus of your mind (yi dao) dictates the way your energy moves (qi dao) which dictates the expression of your power. (This utterance came mostly when he noticed that I was looking distracted.) In other words, the ability to effectively direct your power is founded in the ability to effectively focus your mind.
Mental focus, known as yi, is one of the five aspects of consciousness defined in Traditional Chinese Medicine (TCM). Each of the five is considered to be associated with a particular part of the body, and the yi corresponds with the digestive system. In a way digestion is a kind of inner focus. When food enters the body, the digestive tract focuses its attention on it – breaking it down to its elemental parts, extracting what’s useful, and absorbing it. It makes sense that we use the word “digest” to speak about processing and assimilating a new or challenging idea or experience.
Disruption of the digestive system frequently goes hand in hand with poor mental focus. The most common example is Attention Deficit (Hyperactivity) Disorder in people who have a poor diet and/or erratic food intake and/or food sensitivities and/or gut imbalances.
There are two main patterns of digestive imbalance as it relates to mental function. The first is poor assimilation of the vital nutrients in our food, leading to a state of deficiency and a “malnourished mind.” The second is the development of phlegm, which makes us cloudy-headed and may further impede the assimilation of nutrients. The Chinese medical use of the word "phlegm" here denotes a much broader concept than simple mucus. Phlegm is anything that impedes our flow or accumulates in us but serves no functional purpose, such as plaques, cysts, excess body fat, or any other similarly tenacious “gunk” in our system. It may be tangible or intangible, and it doesn't go away easily.
Phlegm can form as a byproduct of impaired digestion. Sometimes it develops when we’re exposed to foods that irritate the body – similar to how an oyster secretes pearl material when it’s irritated by a grain of sand. Other times it develops because something else disturbs the digestive process (such as trying to digest too much mental material while trying to digest food, or eating while the eating, nervous system is activated by stress), leading to incomplete assimilation of nutrients and excretion of waste.
TCM’s notion of a digestive origin for mental disturbances is shared by Ayurveda, the traditional medical system of India, which goes so far as to say that all health problems originate in the gut. Recently these millennia-old concepts have been corroborated through our emerging understanding of the gut-brain axis – the complex interplay between the gastrointestinal tract, its microbial population, and the central nervous system.
Let’s look at some ways we can improve digestion for better mental health.
- Choose nutrient-dense foods. Support high-quality thinking with high-quality nourishment: fresh vegetables, nuts and seeds, clean proteins (free range omega-3 eggs, organic grass-fed dairy products, sustainably grown oily fish, small amounts of pasture raised meat), whole fruits, and a little whole grain. Limit your intake of fried foods, sweetened foods, and flour.
- Avoid foods you’re sensitive to. One of the most common symptoms of eating a food that’s incompatible with your system is lower energy and less-sharp thinking. Keep a food journal and track of any foods you don’t thrive on. If it’s hard to determine, consider doing an elimination diet or elemental diet (powdered, hypoallergenic meal replacement) to clean out and then systematically reintroduce foods.
- Eat in a slow, relaxed, conscious way. Unlike filling up your gas tank, which you want to be as fast as possible, eating isn’t merely a “fill up” – it’s also a way to tune in, to savor, to be grateful, and to consciously nourish your mind-body. There can be a vast qualitative difference between a rushed meal you barely pay attention to versus one you enjoy to the fullest. Get media out of the eating space. Set your stresses aside. Stay connected to the act of eating.
- Stop eating before you’re full. Stop eating before you’re full. Stop eating before you’re full.
- Try bitters. Bitter digestive-stimulating herbs have the dual effect of toning the digestive tract and clearing toxins and phlegm. Bitters as cocktail mixers are experiencing a surge of popularity, so there are more blends available than ever. I recommend a mixture of pure bitters such as gentian, rhubarb root, myrrh, Peruvian bark, goldenseal, yellow dock, barberry, or Oregon grape root with some aromatic carminative spices (promoting assimilation), such as citrus peel, anise, fennel, caraway, cardamom, or ginger. Take a squirt before and/or after each meal in a little water.
- Move a little after meals. A walk is perfect. This helps promote assimilation.
- If you need extra support, consider a good digestive enzyme blend. These supplement what your pancreas produces (and won’t cause your body to produce less) and help in the breakdown of food for better absorption. There are many good products out there. Two of my favorites are DigestZymes made by Designs for Health and Digest made by Transformation Enzymes. Take some at the beginning of each meal. Sometimes they make a remarkable difference.
Interestingly, the connection between digestion and mental function works both ways. Not only can impaired digestion contribute to diminished cognitive function, mental and emotional disturbances can also contribute to poor digestion. Worry, in particular, is considered taxing to the digestive mechanisms in TCM because it habitually engages the digestive mechanisms as you “chew” on problems. If you can make mealtimes a ritual in which you always take a break from thinking about stressful things, you’ll not only enjoy your food more, you’ll also derive greater benefit from it.
Be well,
Peter
[post_title] => The Connection Between Eating and Mental Clarity
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About 25 years ago I worked for a company that made high end sports goggles. Though the front of the building was covered with posters of pro swimmers and skiers and often felt like a party, my days were spent in a back office, sorting and filing paperwork. It was disappointing, but I met a nice guy there and our conversations helped break up the monotony.
Then he started missing work. A day here and a day there. Then a few days at a time. Then he was absent more than he showed up. I knew something was wrong, but I didn’t want to pry. Finally, on one of his rare appearances at work he told me he had been having severe migraine headaches. They were so crippling he was considering quitting his job.
This was just before I started grad school in Chinese Medicine and I didn’t have anything useful to say. I just remember feeling bad for him and being surprised that migraines could be that debilitating. I wish I knew then what I know now. I believe most cases are completely treatable with natural medicine. Here are some of the key treatments that can make a huge difference:
-
- Acupuncture. I’d estimate I can control 80% of migraine cases with acupuncture alone. Other acupuncturists may fare better or worse than that. (You might ask if this is an area of focus for an acupuncturist you’re considering.) Migraines can result from several underlying patterns, but there is always a condition of stagnation in the head (and sometimes neck and upper torso) – which acupuncture is excellent at releasing.
- Massage. Get regular deep tissue massages. Have them focus on your head overall (including your face, jaw, and the base of your skull), the sides and back of your neck, your upper back and chest, your hands, feet, lower back, and abdomen. Between massages do self-massage with a lacrosse ball. Lie on your back on a carpeted floor with bent knees, and place the ball under you, against the inside edge of your shoulder blade. Moving the ball inch by inch, find every single tender spot, and relax into the ball for a minute or two before moving onto the next one.
- Hydrate. Divide the number of pounds you weigh in half and drink that many ounces of water each day, evenly over the course of the day. (For instance, if you weigh 200 pounds, drink 100 ounces of water a day.)
- Avoid Caffeine. Even though caffeine is an ingredient in some headache medications (because it constricts the blood vessels in the head, making them smaller) it’s also a known trigger of migraines for some people. Many migraine cases improve when caffeine is cut out altogether.
- Figure Out What Foods You’re Sensitive to and Avoid Them. The most reliable way to figure out your food sensitivities is by doing an elimination diet (there are numerous books and websites that explain the process) and then systematically reintroducing foods, one at a time, to see what your reaction is. It’s a good idea to reintroduce foods at least 2 days apart, since the migraine may be delayed by a day. Figuring out your sensitivities and eliminating those foods is often a total cure for migraines. It’s worth the work.
- Clean Up Your Diet. Cut out processed foods and eat more live, fresh, healthy, chemical-free foods, prepared by you or someone with a good heart.
- Avoid Aspartame (Nutrasweet / Equal). Some migraines are triggered by this artificial sweetener. I recommend avoiding it even if it doesn’t give you headaches.
- Consider Avoiding MSG. Although it’s been demonized for decades, most people have no trouble at all with MSG. That said, some find they have fewer headaches when they avoid it. You might see it listed in the ingredients as monosodium glutamate, hydrolyzed vegetable protein or soy, or yeast extract. Analogs of MSG also occur naturally in many foods, including hard cheeses, tomatoes, soy sauce, and even breast milk.
- Avoid Getting Hypoglycemic. Many migraines are triggered by a drop in blood sugar. This is common a few hours after eating a meal with lots of simple carbs or sugar. In some folks, the blood sugar goes way up and then comes crashing down, in what is known as “reactive hypoglycemia.” Besides potentially triggering migraines, reactive hypoglycemia can be an early precursor to diabetes, so there are multiple reasons to get this under control. Eat protein with every meal, and eliminate juice and sweets.
- Reduce Your Stress Level. Exercise, breathe, meditate, do yoga, have fun, get counseling, take breaks, get acupuncture and massage . . . just do whatever you have to do to reduce the impact of your stress.
- Try Magnesium. Many migraine sufferers have low levels of magnesium. Try taking 600 mg (you can gradually go up to 1000 mg) in divided doses over the course of each day. The easiest form for most people to take is dissolvable powder such as Natural Calm brand and others. (Watch out for bowel loosening. If it gives you loose bowels, reduce the dose, spread it out more evenly over the course of the day, or try the form known as magnesium glycinate, which is easier on the digestion.)
- Try Direct Pressure on Your Head. One study had participants with migraines wrap an elastic band (with Velcro at the ends so that it could be secured tightly) around their head, covering the most tender spots. They would then place soft rubber discs under the head band at the places of greatest discomfort to apply extra pressure to these spots. 80% of the people reported a major improvement.
- Take a Good B Vitamin Complex. Several of the B vitamins have been shown to be useful for migraines. Just take all of them in one capsule, once or twice a day.
- Try a Chinese Herbal Formula. A practitioner who specializes in Chinese herbal medicine can write you a personalized formula (usually consisting of 8-12 herbs) to resolve the specific underlying pattern(s) implicated in your migraines. I’ve had many patients report great relief or total resolution of their migraines with a good, customized herbal formula.
- Take Frequent Breaks When Looking at Screens. Eyestrain and overexposure to bright light, especially in the blue range, is a common trigger of migraines. Sometimes blue-blocking glasses can help.
- Improve Your Posture. The mechanical stress of poor posture can cause tension in the head and neck that contributes to migraines. This is especially common when looking down for hours at a phone, laptop, tablet, or book. Tuck your chin slightly, drop your shoulders and bring them back, relax your chest, and imagine you’re being lifted by a string from the very top of your head (in line with the tops of your ears).
If you get migraines, I hope these tips are helpful. They aren’t the only useful approaches, of course. I had a patient who used to stick Q-tips up her nose – the whole way up – and felt that made a huge difference. Others like essential oils, cold compresses, or decapitation. I encourage you to give my suggestions a try. Then let me know what happens, or share your own favorite remedies in the comments section below.
Be well,
Dr. Peter Borten
[post_title] => 16 Ways to Treat Migraines Naturally
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[post_content] => It’s almost time for the Thanksgiving feast, and I know many people feel it’s a challenge to avoid gorging themselves and feeling guilty. So I’d like to offer some thoughts on the subject, along with a great recipe for a vegetarian gravy that’s (somewhat) healthier than the usual stuff but every bit as delectable.
This recipe came originally from my wife Briana’s grandfather John Moore, passed down by her dad, also John Moore, to her, and by association to me. There’s something special about following these family recipes – even if they change over time. At the start, deliciousness was the only guiding principle. Then Briana wanted to make it vegetarian, and I wanted to make the flavor a bit more complex and add some spices that might even help to balance digestive-overwhelm.
First let’s talk about overeating and feeling guilty. I’ve written about this in the past, and I’ll say it again: the single most healthful change a person can make to how they eat is to stay fully present during the act of eating.
More than keto or intermittent fasting or veganism or any other diet, being totally engaged and conscious while eating will automatically change how you eat, what you eat, and how you feel afterwards. Furthermore, it will teach you what does and doesn’t work for your body, and it will add a whole new dimension of depth and connection to the act of nourishing yourself. I’ve known people to spontaneously abandon unhealthy behaviors like gambling and codependent relationships when they became more awake to their nutrition and allowed themselves to experience all facets of that process – being both the loving giver and the grateful receiver of their own loving care.
I know there’s going to be good conversation and an abundance of excellent food. Staying conscious while eating doesn’t mean you can’t have it all. In fact, you’ll actually have a more fulfilling experience of all of it – both the food and the company – if you stay present. It might take twice as long to eat half as much food, but you’ll be able to walk away from the table rather than hobbling.
Now for the recipe. As it’s presented below, it contains gluten and dairy, but it can easily be modified to have neither.
Ingredients:
- Butter – ¾ to 1 cup (a stick of butter is a half cup) – or ghee, or coconut oil, or vegan butter substitute
- Onion – half to whole, depending on how much you like onion – finely diced
- Mushrooms (optional) – any kind, though I prefer crimini or another variety that isn’t chewy – approximately 1 cup, finely diced
- Garlic – 5 cloves, crushed
- Flour (normal or gluten-free) – ¾ cup to 1 cup – roughly the same amount of flour as the amount of butter you used
- Vegetable broth – 4 cups (have a few more cups on hand). I like the Better Than Bouillon Organic Vegetable Base and Organic Mushroom Base, and I often mix the two together. It comes in a glass jar and one jar makes many cups of broth, so it’s tasty, compact in your fridge, and eco-friendly.
- Soy sauce or tamari (gluten free soy sauce) – 4 tablespoons
- Worcestershire sauce (optional) – 1 to 2 teaspoons – note, it usually contains anchovies
- Rosemary, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Sage, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Fresh ginger – finely grated – approximately 1 tablespoon
- Nutritional yeast (optional) – 1 to 2 tablespoons
- Good quality salt and black pepper
Directions:
In a large deep pan over medium heat, sautee the onion, mushroom (if using), and garlic in the butter (or butter alternative) until it begins to brown (about 5 minutes).
Slowly add the flour, soy sauce or tamari, nutritional yeast (if using), and worcestershire sauce (if using). Work it with a spoon or spatula to form a smooth paste. Stir occasionally, allow it to become evenly browned.
Gradually add the broth, using a whisk or hand blender to blend it with the flour paste.
Add the ginger, sage, and rosemary, bring to a boil, then immediately reduce to a simmer, and simmer low for about 5 minutes.
At this point the gravy should be delicious and an ideal consistency.
If you need to thin it, add more broth or (if you don’t want to make it more salty) hot water.
If you want to thicken it, add more flour to a small amount of broth in a bowl and whisk or hand blend to make smooth, then add and continue to whisk into the gravy until the desired consistency is achieved. If it’s much too thin, this could also be achieved with corn starch or arrowroot powder – mix 1 tablespoon at a time in a small amount of water or broth until dissolved, then add to the gravy and bring to a boil again, stirring constantly. Repeat as necessary to thicken further.
If you want to give it more kick, add extra ginger, garlic, black pepper, or crushed red pepper.
If it’s not salty enough, add either more salt, or (if it needs more body altogether) add more soy sauce or tamari.
If it lacks body, you may add additional nutritional yeast, a little powdered clove, or a pinch of garam masala.
Serve abundantly over virtually everything or drink by the glass. If you make this gravy I’d love to know how it turns out – along with whatever of your own modifications made it even better! And if you experiment with eating mindfully, I would love to know what’s different about the eating process and how you feel afterwards. Also, when you practice mindful eating, what obstacles do you encounter?
Be well,
Peter
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