Blessed Autumn- A time to harvest, release and transform....again!
- Erika Hawley L.Ac, MSAOM
- Sep 21, 2023
- 8 min read
Please read below for Autumn themes, nutrition, tips for cold/flu prevention, aromatherapy and recipes to support you this season.
Scroll down for a lovely video from Lee Holden on practicing Qigong for optimal lung health and well being.
InJoy!
We now enter a time to harvest the fruits of summer and late summers Earth element and richness (both literally and figuratively :)
To begin to let go once again, and surrender toward the inward spiral of the natural world.
Chinese Medicine perspective
Autumn is a season of beautiful transitions, where nature reveals its vibrant colors and prepares for a time of rest and rejuvenation. The air becomes crisp, and the temperatures start to cool, signaling the arrival of a new phase, the energy turning us inward.
The qualities of autumn are characterized by a sense of change, introspection, and letting go.
It is a time of harvest, where we gather the fruits of our labor and reflect on the abundance in our lives.
The energy of autumn encourages us to release what no longer serves us, just as the trees let go of their leaves.
It invites us to embrace change, adaptability, and the natural cycles of life. Autumn reminds us to find balance between holding on and letting go, as we prepare ourselves for the stillness and introspection of winter. It is a season that invites us to connect with the beauty of impermanence and the wisdom of transformation.
Chinese medicine acknowledges these organs and qualities being most active this season:
Yin Organ: Lungs
Yang Organ: Large Intestine
Color: White
Taste: Pungent
Smell: Rotten
Sound: Crying
Sense Organ: Nose-The nose is associated with the Metal element, representing refinement, clarity, and letting go. In autumn, the air is crisp, and the aromas of falling leaves and harvest permeate the surroundings, inviting us to engage our sense of smell.
In yoga, asanas that focus on opening the chest, expanding the lungs, and strengthening the respiratory system can be beneficial. As well as Qigong practices like this one with Lee Holden https://www.youtube.com/watch?app=desktop&v=wUaHI-mDP4o
Foods to have on hand and consume regularly:
Pears
Apples
White-colored foods- cauliflower, turnips, radishes, onion, garlic
Quinoa: Strengthens Qi and nourishes the body’s vital energy.
Garlic: Promotes Qi circulation and helps eliminate toxins.
Chicken stock: Rich in nutrients, it tonifies Qi and supports overall vitality.
Roasted red peppers: Counteract cold and provide a warming effect.
Shiitake mushrooms: Strengthen Qi and provide immune support.
Leeks: Promote Qi circulation, counteract cold, and have a warming nature.
Dijon mustard: Aids in Qi circulation.
Red wine vinegar: Promotes Qi circulation, counteracts cold, and aids in toxin removal.
White Tea
Nuts and Seeds- Sesame, Almonds
By incorporating these foods into our autumnal diet, we can nourish our bodies, strengthen our Qi, and support overall well-being during this season of change.
“Basics” for optimal health during Flu Season
Within the realm of Chinese medicine, we explore the concept of the body’s healing Qi and its role in disease prevention and recovery.
Contrary to the conventional approach of targeting germs, we focus on the idea that the true cure lies in reestablishing and enhancing the body’s natural healing energy.
By nourishing and strengthening the Qi through appropriate nutrition, lifestyle choices, and energy-balancing practices, we can optimize our well-being and resilience.
A healthy body cannot be impacted by disease!
Here is a great summary from Acupuncturist Marcie Bower (and as we’ve been taught since childhood):
1) Get enough fluids (ginger & mint helps): Water, water, and more water. Drinking enough water during the day (64 fluid oz for adults) helps your body flush out toxins, allows your tissues to be adequately hydrated, and helps to loosen any congestion before it is a problem. Sometimes when sicknesses affect our digestive tract (like a “stomach bug”), it can be hard to get enough fluids. It is vitally important that you do! Try drinking ginger or mint tea (both of which calm the stomach)
2) Thoroughly wash your hands - with soap! One of the best ways to prevent warm pathogens from entering your body is by making sure they don’t come into contact with your nose or mouth. In addition to being sure you don’t share drinking glasses with people, wash your hands as much as possible. One study in Washington DC found that the average person touches his or her face 3.6 times per hour without even realizing it (although a general Google search for this will tell you the average is much higher)
3) Get enough sleep. Seriously. It is absolutely amazing how often quality sleep is overlooked. It is estimated that healthy adults need about 7-8 hours of sleep per night to function at optimal health. Clinical studies have shown that lack of sleep makes you more likely to get sick after being exposed to a virus, increases the likelihood of the sickness lasting for a longer period of time, and also changes your body’s immune response on a cellular and chemical level.
Also an ancient secret remedy for prevention is: Cover Your Neck to Avoid getting sick!
Pathogens enter the body through the nape of the neck. Therefore, it is particularly important that you keep your neck covered when outside in cold, damp, or windy weather, or if you sit in a drafty area at work or home.
If you do catch a cold:
1) Rest
2) Eat much less and use a more simple liquid based diet. Vegetable soups and soups that are whole-grain based (quinoa or wild rice, for example) provide nutrients that are easier to digest without being too filling or heavy.
**Warming herbs can be added if chills predominate over the fever. If the fever predominates, fruit or vegetable juices or fresh fruits are a better alternative and can help to cool the body.
Chinese medicine seeks to treat the whole person rather than just the symptom to support and strengthen your body and your Qi.
Simple enough, right? Actually, they truly are, and from experience, the above really do work when it comes to boosting immunity, much like many of the options available in Chinese medicine.
Keep Reading for some yummy recipes that boost Qi and support your body naturally!
Fall Spiced Apple Cider
Ingredients:
4 cups apple cider
2 cups water
2 cinnamon sticks
4 whole cloves
4 whole allspice berries
1 orange, sliced
Optional: honey or maple syrup to sweeten (adjust to taste)
Instructions:
In a large pot, combine the apple cider, water, cinnamon sticks, cloves, allspice berries, and orange slices.
Place the pot over medium heat and bring the mixture to a simmer. Let it simmer for about 20-30 minutes to allow the flavors to meld together.
Taste the cider and if desired, sweeten with honey or maple syrup to your liking. Stir well to dissolve the sweetener.
Remove the pot from heat and strain the cider to remove the spices and orange slices.
Serve the warm spiced apple cider in mugs or cups.
Optionally, garnish each serving with a fresh cinnamon stick or a slice of orange.
Enjoy the cozy and comforting flavors of fall with this spiced apple cider. The combination of cinnamon, cloves, and allspice infuses the cider with warm and aromatic notes. The orange slices add a touch of brightness to the drink. Sip on this delightful beverage during chilly autumn days, whether you’re gathered around a bonfire, enjoying a relaxing evening at home, or hosting a festive gathering.
Shitake Quinoa Salad
SERVES 2-3
Ingredients needed:
1 cup uncooked quinoa
1 1/4 cups vegetable broth
neutral oil, such as rice bran oil
3-4 shiitake mushrooms, sliced
1 shallot, thinly sliced
2-3 cups spinach
1 avocado, sliced
salt and freshly ground pepper
sliced green onions, to garnish
Dressing
1 tablespoon finely chopped onion
2 tablespoons reserved shallot oil
1 tablespoon soy sauce
2 tablespoons rice vinegar
1 teaspoon brown sugar
juice of 1/2 lemon
Making the Salad
Start off by cooking the quinoa. If you have your tried and true method of cooking quinoa that works for you, ignore this next little bit. Rinse quinoa in a fine mesh strainer and then drain well. Sometimes I cook my quinoa in my rice cooker, but if I’m doing it in a pot, I use a non-stick one. Add the drained quinoa to your non-stick pot and turn the heat to medium to slightly toast the kernels, about 2 minutes.
Add the 1 1/4 cups of broth, bring to a boil, turn the heat down to low and cover.
Cook for 15 minutes. Then remove the pot from the burner and let the quinoa sit, covered, for 5 minutes.
After 5 minutes lift the lid and fluff.
Let the quinoa cool while you’re preparing the other ingredients.
Heat up oil in a non-stick skillet or a cast iron pan over medium heat.
Add the mushroom slices in a single layer and cook undisturbed until golden and crispy, about 2-3 minutes.
Flip and continue to cook. Cook until the mushrooms should be slightly shriveled and a golden color. Drain on paper towels and repeat until all of the mushroom slices are cooked. Season the mushrooms with salt and pepper while still hot.
Add two and a half tablespoons of oil to the same skillet and heat over medium low heat. Add the sliced shallots and gently fry, stirring occasionally until they turn golden brown, about 5-8 minutes. Keep a close watch as shallots can deepen in color quite quickly. When golden, turn off the heat, scoop out the shallots and drain on paper towels. Let the shallot oil cool and set aside for the dressing.
In the same skillet, quickly wilt the spinach. Season with salt and pepper and set aside. Whisk together the dressing ingredients and toss into the quinoa. I used all of the dressing, but start out with half and taste as you go. To plate, scoop a generous amount of quinoa on a plate or in a bowl. Top with the mushrooms, spinach and sliced avocado. Garnish with the crispy shallots and green onions. Enjoy!
Aromatherapy for Autumn
Cinnamon: Warming and comforting, helps to boost immunity and improve circulation.
Clove: Antimicrobial and immune-boosting, supports respiratory health and helps to alleviate cold and flu symptoms.
Ginger: Warming and invigorating, aids digestion and helps to relieve nausea and stomach discomfort.
Eucalyptus: Respiratory support, helps to clear congestion and promote easier breathing.
Frankincense: Grounding and calming, supports emotional well-being and helps to reduce stress and anxiety.
Sweet Orange: Uplifting and energizing, boosts mood and provides a sense of warmth and comfort.
Nutmeg: Relaxing and soothing, promotes relaxation and helps to relieve muscle tension and pain.
Vetiver: Grounding and balancing, helps to promote relaxation and reduce feelings of anxiety and overwhelm.
Cedarwood: Comforting and grounding, supports respiratory health and helps to promote restful sleep.
Rosemary: Invigorating and stimulating, enhances mental clarity and supports focus and concentration.
*Essential oils can be diffused, added to bathwater, used in massage blends, or incorporated into DIY skincare and body care products to support overall health and well-being during the autumn season.
DIY for the Season
This blend combines the warm, spicy notes of cinnamon, clove, and ginger with the uplifting and refreshing scent of sweet orange. It creates a delightful and comforting ambiance in your home, bringing the essence of autumn indoors. Enjoy the cozy and inviting atmosphere that this seasonal diffuser blend creates during the autumn months.
Ingredients:
3 drops of cinnamon essential oil
3 drops of sweet orange essential oil
2 drops of clove essential oil
2 drops of ginger essential oil
Instructions:
Fill your diffuser with water according to the manufacturer’s instructions.
Add the specified number of drops of each essential oil to the water in the diffuser.
Turn on the diffuser and enjoy the aromatic blend as it fills the air.
Adjust the number of drops of each oil based on your personal preference and the size of your diffuser.
Feel free to experiment with the ratios or add other essential oils that evoke the cozy and warm feeling of autumn.
DIY recipe for a dry nose and immune system support blend:
Ingredients:
1 tablespoon jojoba oil
2 drops eucalyptus essential oil
2 drops tea tree essential oil
2 drops lavender essential oil
Instructions:
In a small, clean bottle or container, add the jojoba oil.
Add the eucalyptus essential oil, tea tree essential oil, and lavender essential oil to the jojoba oil.
Close the bottle or container and gently roll or shake to mix the oils together.
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