The Spring Diet: Go Green! How To Maintain A Healthy Liver - Chinese Five Elements Part 3

The Spring Diet: Lighter, Fresher & More Green!

The Spring Diet is fresher, lighter and more green ~ aiding your Liver’s ability to detoxify from unwanted excesses accumulated over the Winter.  Harmonizing our food choices and preparation methods with seasonal fluctuations helps us remain more resilient and healthy throughout the year.   

According to Chinese Five Elements Theory, Spring energy moves up, like new shoots bursting through the hard packed soils.  Therefore, as Bob Flaws points out in his book, Prince Wen Hui's Cook, Chinese Dietary Therapy, the Spring diet should emphasize foods with this upward movement, namely "green sprouting, above ground vegetables."   

Generally speaking, spring and summer are more suitable to consuming more cooling, cleansing foods than during the colder months.

Whether you want to detox, shed some excess fat ~ or cleanse your mind of toxic thoughts and emotions ~ nourishing your Liver (& Gallbladder) with a lighter Spring Diet is a great place to start. 

Soak up even more healing green energy as Spring flowers blossom, and the forest goes green.

In this Part 3 of my Chinese Elements Theory series, I share how to safely lighten up your diet ~ and your mind ~ to support the healthy functioning of your Liver & Gallbladder.   

You don't have to choke down super green powders, or green juices to benefit ~ unless you like them!  A healthy Spring Diet only requires a few simple modifications ~ some of which you are likely intuitively implementing.  

As a quick recap, Spring is associated with the Wood element, Wind as the predominant climatic influence, the Liver & Gallbladder paired organ system, the Eyes as the main sensory organ, the color Green, Sour flavor, and the emotion of Anger, primarily seen as Frustration (a.k.a. STRESS!)

The Spring Diet ~ Food For Body, Mind & Spirit

As daylight lengthens, we come out of hibernation, taking advantage of the longer days and warmer temps to prepare our garden, or start needed home improvement projects.  

Rather than spend time in the kitchen, our Spirit beckons us outdoors.  The Spring Diet therefore emphasizes lighter foods and quicker cooking methods, unlike the longer cooking times, and richer, saltier flavors we enjoy more of during winter.

The Spring Diet focuses on what you take in both physically and mentally, or spiritually.  It's an ideal time to plant some seeds, and envision what you'd like to accomplish in the year to come.

Why The Liver?

Since Liver Qi Stagnation is so rampant in our adult lives ~ manifesting in a wide range of pathologies including: dysmenorrhea (painful menstrual cycle), premenstrual syndrome (PMS), depression, fibrocystic lumpy and tender breasts, heartburn, a sensation of having a lump stuck in the throat (Plum Pit Qi in Chinese medicine), and a host of digestive complaints and other conditions often associated with Liver Qi Stagnation including hypertension, high blood pressure, migraines, genital herpes, shingles, various skin conditions, and more ~ it behooves us to take care of our liver through diet, lifestyle and stress management!

For those who have a tendency to any of the above conditions ~ especially herpes, shingles, and the like ~ it's all the more imperative to eat the right foods, and avoid foods which aggravate the liver, including alcohol, too much spicy foods, red meats, especially fattier cuts and processed meats, too much poultry which is very warming, excess refined sweets, cheese, and fried foods.  

If experiencing a herpes or shingles outbreak, nuts, chocolate, and possibly coffee may also need to be off your Spring Diet menu as well.

The Spring Diet - Go Green!

Spring is an especially good time to include more sprouts, fresh leafy greens, peas, and other seasonal (green) veggies in the diet, either lightly steamed, stir fried, blanched, quick boiled, puréed into soups, or raw in salads.  Choose from among the variety of greens and other veggies, outlined below.

Fresh cut kale from the Toledo Farmer's Market

The slightly bitter flavor of dark leafy greens will help break up any stagnation and excess fat accumulated over the winter.   Since raw foods tend to be more cooling, adding raw salads to the Spring Diet prepares us for warmer days to come, and helps cleanse excess mucus and phlegm.

Salads can be part raw, part cooked.   They don't have to be all green either!  Carrot Salads are refreshing, balance blood sugar, and help sweep endotoxins out of the gut.

Take The Diet ~ And Make It YOUR Own!

Remember to remain flexible with your food choices!  Add warmth when temperatures unexpectedly dip, as they have here.  It was in the high 70s - 80's last week, and now it's back in the 30s with high winds and SNOW!

Even if it's no longer really cold, but you tend to always feel cold, then you would do best to continue to enjoy some warming spices, like cinnamon and dried ginger, and eat more cooked rather than raw foods, which may be too cooling.  

In Chinese and Ayurvedic medicine, and macrobiotic cooking practices, food choices are always adjusted seasonally and according to individual needs.

Heart and Liver Loving Nitrate-Rich Greens

There are many health benefits associated with greens, including fresh herbs.  

In Chinese medicine, we consider the energetics of foods, which includes the taste, flavor, nature, affinity and its action on our bodies once consumed.  

Western science examines nutrients ~ in isolation ~ to determine their value and actions upon human health.   

As T. Colin Campbell explains in his book, Whole: Rethinking The Science of Nutrition, separating components takes nutrients out of context which work together like a 'symphony' in their natural state. Understanding both the Eastern and Western perspectives gives us a more complete understanding of how different foods affect human health.

According to nutritional science, one great benefit of greens is that they are a great source of naturally occurring nitrates.

Nitrate-rich greens, (and beets) boost your body's ability to produce nitric oxide (NO), which is released in the endothelial cells lining your arteries.  Nitric oxide are messenger cells which signal the muscle fibers within your arteries to relax, helping improve blood flow.   These natural nitrates work in a similar fashion to Nitroglycerin, given to patients experiencing chest pain, and Viagra, given to men with erectile dysfunction (ED).  (Read more:  How Not To Die, by Dr. Michael Greger, free on Kindle.)

The number one source of nitrates in the diet is arugula, with 480 mg of nitrates per 100 g serving, more than four times the content of beets.  So, while increasing consumption of those liver loving greens, you'll also be supporting a happy heart.  

In Chinese Five Element Theory, the heart is associated with the Fire element, and Summer season, and is child, or offspring of the Wood element, therefore, what is good for your liver is also good for your heart.

Here are the top 10 sources of natural nitrates in the diet, as outlined on page 138 of How Not To Die (I've listed them in order, beginning with the top source):

Arugula, Rhubarb, Cilantro, Butter leaf lettuce, Mesclun greens, Basil, Beet greens, Oak leaf lettuce, Swiss chard, and beet roots.

Cruciferous Veggies 

Several of the Brassica family of plants, often referred to as cruciferous vegetables that would make a great addition to your springtime diet include:

Mustard greens ~ which have a peppery flavor, and can be eaten raw or lightly steamed ~ Mizuna (Japanese mustard greens), Kohlrabi, and a variety of cabbages, including Napa cabbage, Bok choy or the smaller Baby bok choy (or Pok choi), Savoy cabbage, Broccoli (which may also improve gut health), Turnip greens, Kale, Collards and others.  

Some folks have a bitter taste receptor.  Adding a squeeze of lemon to vegetables like broccoli alters the flavor to make it more palatable.  Lemon, being sour, is also great for the liver. 

For people with thyroid imbalances, it is believed that excess consumption of goitrogens can possibly disrupt thyroid function.  Goitrogens are naturally occurring substances found in a variety of foods, including cruciferous vegetables, which can be reduced through cooking, especially boiling.

MORE Green For Your Spring Diet

Fresh herbs, especially Parsley which is rich in chlorophyll and vitamin A; Basil, Cilantro (noted above as top sources of naturally occurring nitrates) & Mint; Chives, Scallions (green onions), Peas, Edamame, Green beans, Romaine (Cos lettuce) ~ or any of your favorite lettuces ~ Watercress, Escarole, Spinach, Nettles (which taste like spinach once cooked), Dandelion leaves, Celery, etc.

I'm sure I've missed several, but you get the gist!  Be sure to let me know your favorites in the comment section, below!

Among the greens listed above, a couple really stand out as being great for your liver.

Extra Special Greens:  

In Chinese food therapy, blanched or lightly cooked spinach is useful for treating dry constipation ~ a possible symptom of either Liver Qi Stagnation, or Liver Yin & Blood Deficiency.  Spinach and honey are considered 'glossy' foods, which help lubricate the intestines.  (Notice 'cooked' is emphasized.)

Celery helps pull out excess damp and water retention, and adds a slightly salty flavor without adding salt.

Dandelion leaves which spring up everywhere in the springtime are bitter, and are especially good for helping cleanse the liver.  Dandelions are great sources of vitamins A, C, and K, Folate, Calcium and Potassium; and can help manage high blood pressure, control blood sugar, reduce inflammation, and more.  Even the flowers are highly nutritious!  

Plus, dandelions actually benefit your yard, especially by helping break up compacted soil. 

Nettles which contains quercitin, polyphenols, and several vitamins and minerals may be helpful to take in the springtime to reduce allergy symptoms.  They have lots of little prickles and need to be picked carefully, but these are removed once blanched or cooked.

Many years back I picked a bunch of fresh nettles, and turned them into a stuffing for sweet onions which I baked.  I don't remember all of what I used, other than some type of bread crumb, pepper, and garlic, but I do remember they were amazing!  

Watercress is another excellent nutrient-rich Brassicaceae or cabbage family green with a peppery, or piquant flavor which makes a delicious puréed soup ~ especially good with shiitake mushrooms! 

Baby bok choy is among our favorite greens.  We love the juicy stalk.  Plus they cook quickly.  I mostly do a quick blanch, or add them to stir fries cooked up in a wok.

Homemade Pho Broth Noodle Soup with Baby Bok Choy, Scallions, and Black Sesame Seeds checks off several boxes for an ideal Spring Time, Liver Loving Meal

A Couple Green Legumes 

Peas, Split Peas, Edamame & Green Beans add vibrancy to your diet ~ along with fiber, protein and other important micronutrients. 

Enjoy Split Pea Soup, Peas tossed with Spring Onions & Mint, or add either peas or edamame to Pasta or grain salads made with quinoa or tabouleh.   

Toss with fresh parsley or cilantro, celery, scallions, and / or quickly blanched broccoli, and a light Lemony or Dijon Mustard Vinaigrette for a quick, enjoyable lunch-to-go. 

Split Pea Soup with Roasted Peppers ~ A great addition to your Spring Diet

More Ways to Lighten Up Your Diet For Spring

• Don't overeat!!!  Over eating even healthy foods creates unnecessary congestion and excess phlegm.  Once digestion is impaired, all the other systems will eventually be taxed as well.
• Quick blanch / boil extra greens or veggies like broccoli when preparing dinner to have extra prepared to add to breakfast the following day.  Have them with a whole grain cereal, or in a soup.
• Miso Vegetable Soups are light, and so easy to prepare.  Bring a pot of water or homemade no-salt veggie broth to a boil.  Add a 3-4 inch piece of kelp, kombu, or wakame seaweed (torn or cut in smaller pieces), and a 1/2-1 inch piece of ginger, minced or grated and juiced along with cubes of extra firm or firm tofu, and any of your favorite vegetables.  Once veggies are tender, add 1/2-1 teaspoon of white miso, or a blend of white and red miso pastes into the soup before serving.  (I usually put the miso paste into the serving bowls, add a ladle of soup, then mash the paste in, topping off with more soup.)  Garnish with torn up pieces of nori seaweed, fresh herbs or scallions.  (Miso pastes are available at Asian and natural foods markets or online. Miso Masters is a good quality brand available at a reasonable cost at Whole Foods)
• Change up your grains:  If you are tired of having oatmeal for breakfast, try a quicker cooking hot cereal like Bob's Red Mill 10-Grain Hot Cereal, Brown Rice Cereal, Gluten-Free Cereal, Oat Bran, Polenta, Creamy Wheat or several others.  (Available via the link on Amazon, but you may get a better deal at Vitacost.com) 
• Cold cereals:   We enjoy cold cereals more during the warmer months when we want something fast and easy, that doesn't require cooking.  We favor cereals with minimal ingredients, and no or low sodium, such as Shredded Wheat, Grape Nuts, or something similar.  We add frozen berries or cherries that I let thaw in containers in the fridge, and ground seeds, for added protein, fatty acids, and fiber.  Since the temperatures fluctuate quite a bit during the springtime, we typically heat soy milk to pour over our bowl of cereal.
• Swap out pressure cooked shorter grain rice for medium and longer grain rices, like basmati rice, cooked in a pot.  Shorter grain rice is considered more warming. This may only be noticeable when eating regularly.  That said, we still mostly consume medium grain brown &/or white rices, but having a variety is nice.
• Have sprouted grain or sourdough breads or English muffins for a quick easy breakfast topped with your favorite spread.  For a quick protein-rich vegetarian breakfast, serve with Tofu Scramble cooked with Spinach, or with hummus, sliced cucumbers & sprouts or spring greens.
• Pasta or grain salads: As mentioned above, toss peas or edamame, fresh greens and herbs, and a light dressing with your favorite smaller pasta noodle for a light lunch that packs well to-go.  I like using whole wheat or chickpea penne or rotini pasta noodles. Or use quicker cooking grains like bulgur cracked wheat, quinoa, or whole wheat cous cous instead of pasta.  Add some fresh or dried berries or mandarin orange slices for a refreshing Spring Salad.  
• Eat more scallions, radishes and onions for allergies and sinus congestion.
• Peppermint tea is great for soothing the liver.  We often recommend peppermint tea to clients dealing with a lot of stress to help disperse stagnant Liver Qi.  Mint is slightly cooling, making it especially beneficial for those with mild internal heat due to excess Liver Yang or other causes.  It is also good added to green tea.  Green tea is rich in antioxidants, has been found beneficial for preventing and treating cancer.  It is also a mild diuretic. It also is a mild diarrhetic.   Celery would be another good choice for water retention and edema.
• Mint Flavored Liquid Chlorophyll ~ I do enjoy a couple ounces of Nature's Sunshine Liquid Chlorophyll in there morning during the spring and summer months.  It's very refreshing added to a glass of water, taken first thing in the morning.  Chlorophyll gently detoxes, is a natural deodorizer, and helps oxygenate the blood.  I used to recommend drinking liquid chlorophyll when I worked at a health food store in Aspen, CO to help visitors avoid getting altitude sickness.

Tofu Scramble in Whole Wheat Pita w/ Carrot Beet Salad, Steamed Kale w/ Roasted Sunflower Seeds, & Salad w/ Cucumber & Radishes ~ Checks off a lot of boxes for a healthy Spring Diet

Common Liver & Gallbladder Tonic Foods & Herbs

There are a few foods and herbs worth mentioning that are common liver and gallbladder tonic foods that have an affinity for the liver according to Chinese food therapy.  

Some common liver tonic foods include:  Black sesame seeds, brown sugar, celery, chicory, chives and chive seeds, cornsilk, green apples, hawthorn fruit, leek, litchis, plums, peppermint, star anise, vinegars, and wine.  

Sour citrus fruits, especially lemon, are beneficial to the liver, and great added to greens and vegetables.  Alternatively, drink warm or room temp water with lemon upon awakening.

Just remember, while a little of the sour flavor ~ or every flavor for that matter ~ may provide needed balance, too much will tip the scales into imbalance.  As Chinese medicine practitioners we may ask clients if they have any strong cravings ~ or aversions ~  to particular tastes (sour, salt, sweet, spice, etc.)  as part of identifying syndromes or patterns of imbalance.

Chinese wolf berries (Goji berries), mulberries, and angelica root are among the most commonly used herbs in Chinese medicine for helping build the blood, and treat menstrual symptoms, blurred vision, dizziness and other conditions related to Liver Blood Deficiency syndromes.

Breakfast Porridge w/ Goji Berries, Shredded Carrot & Parsley

Goji berries are commonly prepared into wine tonics, or cooked into hot cereal or congees with vegetables like leeks, spinach, carrots, celery and angelica root, sweetened with brown sugar, and garnished with black sesame seeds.  

My Morning Beverage Routine + Seed & Goji Berry Tea Recipe

Upon awakening, I may start with a small glass of water with a tablespoon of Nature's Sunshine Liquid Chlorophyll ES.

Then I drink a 16 oz. mug of heated water with a squeeze of lemon which I consume while sitting in a squat and taking 7-10 deep belly breaths.  

This is followed by a 'tea' made with a teaspoon each of ground black sesame and flax seeds, and hemp protein powder, 1-2 teaspoons of goji berries, about 1/4 teaspoon of turmeric, 1/8 teaspoon of dried ginger, a few grains of black pepper, and 1 teaspoon of honey.  I also sometimes add a splash of soy milk.  It's quite good!  (You can see it in my video, here.)

Let the berries steep a couple minutes, then drink up, and eat the seeds and berries.

Extra Support For A Healthy Liver & Gallbladder

Bitter herbs can stimulate bile flow and aid digestion. 

Bitters, such as Swedish Bitters can be taken prior to meals to stimulate digestion.  

Artichoke extract is another option for those with compromised gallbladder function.  It certainly helped Don while we were eating a low carb, higher fat diet.  Of course, even better would be to eliminate animal foods high in saturated fats!

Herbal Roast Coffee Alternative Recipe:

Roasted chicory root and roasted dandelion root ~ two more bitter herbs with several health benefits, especially for your liver and gallbladder ~ can be purchased in bulk, and simmered in water for 5 or so minutes for a simple roast flavored coffee alternative.  Use about 1/4 cup of each per 4 cups of water.  (If too strong, add more water and let simmer a little longer.)

You can add a piece of Chen Pi (aged citrus peel) which aids digestion, and/or other herbs for added spice or sweetness, such as a cinnamon stick, a few cardamom pods, licorice root, &/or star anise.  Or just add your favorite (nondairy) creamer and/or sweetener.  

There are several instant chicory root and/or roasted dandelion and barley blends on the market as well, including Pero, Barlee, Dandy Blend (my favorites) and others, along with Roasted Dandelion Root Tea.  

Teeccino offers a wide selection of coffee alternatives which can be brewed with a French press, or through a cone filter.  Teeccino is a great option for those trying to wean off of coffee, however, all the above mentioned are quite good.  Experiment to find your favorites.  See links, below.

Xiao Yao Wan - Free & Easy Wanderer 

Someone with a balanced Wood element will be relaxed, easy going, spontaneous, and able to enjoy the present moment, while taking appropriate action at the right time.  

One of the most popular Chinese herbal formulas for Liver Qi Stagnation caused by stress that impedes healthy digestion ~ is called Xiao Yao Wan, or Free and Easy Wanderer.  A free and easy wanderer is the perfect depiction of healthy, smooth flowing energy, or Liver Qi.

Women who over think or are continually stressed, and may have digestive issues, mild insomnia, and possibly irregular menstruation really love this formula.

Stress Management Action Steps:  Shhhh + Surrender & Let Nature Take Its Course

Here are a couple final suggestions for helping manage stress to maintain a healthy balance of your Liver Qi ~ and your life.

Try to let go of preconceived ideas about where you think you should be, and what you think you should have accomplished.  By surrendering to what is, and accepting yourself just as you are, you automatically relax and give yourself some space to just BE.  

As soon as you notice your shoulders start to shrug up towards your ears, pause.  Breathe.  Take 3 consecutive deep breaths, and as you exhale, silently or aloud let out a Shhhhhh sound.  This is the sound associated with the Wood element, and specifically it can help ventilate any frustration or stress, and soothe your Liver Qi.

As I discuss in my book, The Strong Spirit 10-Step Plan, getting from Point A, where we are, to Point B, where we desire to be, starts with a vision.  Have a vision, yet surrender any attachments to outcomes.  Have patience, and let Nature take its course.  The liver loves to flow unimpeded.  That means getting your mind out of the way.  

Take time to get outdoors, and attune to Nature.  Take your shoes off, and ground with the Earth.  

Listen to music that helps you feel relaxed or uplifted.  

Rest and take breaks or mini day trips to get a fresh perspective.  

Have some fun, connect with others, or with animals, and play!

And finally, forgive yourself ~ and others in your life that may have hurt you to free up your good energy so you can flourish.

Following are resources used or referred to in this article, and are included here for informational purposes, and providing links if interested.  Any purchases made through my links are greatly appreciated!

I know this article is a bit long, but I hope you found some valuable tips for helping green up your Spring Diet, and lighten up your life!  If so, let me know which tips were most helpful in the comments, below.