Liver Loving Foods And Herbs -Tea Recipes Plus INSTANT Stress Release Practice, Spring Diet Part 2
Liver Loving Foods and Herbs & Quick Stress Release: The Spring Diet, Part 2
I highlighted liver loving foods and herbs including nitrate- and nutrient-rich greens, and other green foods, along with suggestions for lightening up your diet once the days begin to lengthen in The Spring Diet, Part 1. After a long, cold winter ~ especially for those living in 4-season temperate climates ~ the Wood element comes alive. The energy of our general, the Liver, stirs our Qi to move us up and out, helping us shake off the winter blues, and lose excess fat we stored up during the winter. In this post, I share a few more Liver loving foods and herbs worth mentioning that are commonly used to tonify or strengthen the liver and gallbladder according to Chinese food therapy. These can be consumed any time of year, but especially when you are 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 loving foods and herbs 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. (Not all are good for all people at all times!)
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.
Liver Loving Foods and Herbs Commonly Used in Chinese Food & Herbal Therapy
Chinese wolf berries (Goji berries), Sang Shen (mulberry fruit), 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.
Mulberry fruit comes in powder form, similar to Goji berries. This brand costs a bit more, but is 100% fruit, without maltodextrin added. Add both or either to warm water, smoothies, or foods. I discuss their main beneficial components and uses, below.
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| Breakfast Porridge w/ Goji Berries, Shredded Carrot & Parsley |
Goji berries are commonly prepared into wine tonics, or cooked into breakfast porridge (shown above) or congees with vegetables like leeks, spinach, carrots, celery and angelica root, sweetened with brown sugar, and garnished with black sesame seeds. You may also like my Apple Raisin Goji Berry Sauce with Rose Hips, a vitamin-C rich version of apple sauce.
Similar to goji berries, mulberries (Sang Shen, the fruit of the plant) contain several bioactive substances, including polyphenols and anthocyanins, anti-inflammatory antioxidants found in larger quantities is blue-purple fruits, vegetables and grains, such as blueberries, blackberries, purple cabbage and purple rice. Mulberry extracts are being studied for their use in prevention and treatment of cancer, liver disease, obesity, diabetes and cardiovascular disease.
In Chinese medicine, goji berries and mulberries are used to replenish Liver Blood and Yin, our primary nutritive substances that tend to dry up as we age, but also can get burned up through consumption of excess spicy foods, over working, continual excess stress, and chronic insufficient sleep. Goji berries are especially beneficial for improving vision and night blindness, while both can be used to treat dryness, premature graying and constipation due to a depletion of fluids and (Yin) nutritive substances.
Liver Loving Morning Beverages and Herb Tea Recipes
Refreshing Minty Chlorophyll: As part of my Spring and Summer Diet, I drink a small glass of water with a tablespoon of Nature's Sunshine Liquid Chlorophyll ES first thing in the morning. NS Liquid Chlorophyll is very refreshing, and can help build the Liver blood.
Warm Lemon Water: Another common Liver Loving morning beverage is to drink a 16 oz. mug of heated water with a squeeze of lemon. To help move the bowels, try sipping on your warm/hot lemon water while sitting in a squat and taking 7-10 deep belly breaths.
Macrobiotic Morning Tea: Another Liver Loving Morning Beverage which can be drunk year round is Ume Sho Ban or Ume Show Kudzu, also known as Morning Tea in macrobiotics. This tea combines umeboshi plum or paste, Shoyu, and Bancha or Kukicha Twig Tea, a mildly caffeinated tea with a roasty flavor made from the twigs of the green tea plant. Morning Tea can be made with or without Kudzu root, and a little fresh ginger. It's truly delicious, and an excellent beverage for Liver Spleen disharmonies, headaches, and any time you feel run down (or hungover!) You can read when it's best to add Kudzu Root, along with other uses of Kudzu root, and the benefits and recipe for Morning Tea on my website, or watch me make it on my video, below.
Goji Berry Black Sesame Tea: This is a blend that I sometimes make that is more nourishing, especially if I wake up hungry from a longer overnight fast.
Combine in a mug:
- 1 tsp. each ground black sesame seeds, flax seeds, and optional hemp protein powder
- 1-2 teaspoons of goji berries, or goji berry powder (I use Nutricost berries, or Organic Powder which is a good value)
- About 1/4 teaspoon of turmeric
- 1/8 teaspoon dried ginger
- A few grains of black pepper
- 1 teaspoon brown rice syrup
Chew the goji berries and seeds once you finish the tea.
Roasted Dandelion Root & Roasted Chicory Root Teas or Coffee Alternatives
There are a variety of coffee alternatives available, several of which contain one or the other or both of the liver loving herbs, roasted dandelion or chicory root. A few I recommend include Traditional Medicinals Roasted Dandelion Tea, Dandy Blend instant beverage, and several of the dandelion blends made by Teeccino. I especially love the Teeccino Instant Dandelion, Matcha Latte, and Mushroom Tea Blends, which are also available as Lattes with MCT Oil powder and oat milk powder. Use my link for $10 off you first order!
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. (Even better was eliminating animal foods high in saturated fats, and restoring a macrobiotic diet that most resonates with our hearts!)
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 stressed or worry a lot, and 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 liver loving, stress management suggestions 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!
Final Liver Loving Practices
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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