Liver Loving Foods, Herbs & INSTANT Stress Release Practice, Spring Diet Part 2
Liver Loving Foods, Herbs & Quick Stress Release: The Spring Diet, Part 2
In The Spring Diet, Part 1, we highlighted the liver loving, nitrate and nutrient-rich greens and other green foods and suggestions for lightening up your diet once the days begin to lengthen, and we are ready to shake off the winter blues, and stored up fat. However, 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. These can be consumed any time of year, but especially when feeling stuck, stressed, have migraines, or are experiencing any of the other traditional Chinese medicine Liver and Gallbladder patterns of disharmony I outlined, here.
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.
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| 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.
Observe animals in nature! Spend time with cats, they are masters at being attuned to energy, and seeking the most harmonious places to hang out!
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.
Be sure to read The Spring Diet, Part 1 for more 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.
>>>The Summer Diet, Part 1 and Part 2
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