Our Favourite Pantry Essentials to Balance Your Body

ESCAPADA E-MAGAZINE

So often in our culture, imbalances (hormonal, digestive, emotional, sleep...) are due to very simple lifestyle habits and routines that are throwing us off-kilter. Because we practice these routines daily, our system gets out of whack and hormones off balance. When we have an understanding about what’s going on, we’re better equipped to make subtle lifestyle or dietary changes that will naturally correct and balance things over time. The beauty of this approach is, it’s all within your control and in your kitchen!

For Your Immune-System: 

• Garlic: In Chinese Medicine the lungs are responsible for the Wei Qi (immune system) as we breathe in sickness (i.e. colds and flus). Garlic is a powerful anti oxidant with antimicrobial, antiviral, and antibiotic properties and also works a natural decongestant to strengthen our lungs (and digestive system). At the first sign of an infection or illness, start taking one raw garlic clove daily, or use concentrated allicin extract. 

• Oregano Oil: In Chinese Medicine this oil has a long history of being used as an antimicrobial, antiviral, and anti-fungal medicine and is one of the most commonly used herbal remedies to strengthen the immune system. It can be taken internally as an all-natural antimicrobial powerhouse to keep your immune system going strong all winter, or to combat yeast infections and also be used topically to treat antibiotic-resistant staph infections of the skin (MRSA). If you don't have shop-brought oregano oil in your pantry you can make it at home using fresh oregano leaves but dried will work too!  

  • Put 1 cup of freshly muddled oregano leaves into a jar and pour 1/2 cup of oil of your choice (we like olive oil for taste) over the leaves. Place the closed jar into hot water and allow it to sit for 10 minutes. This process heats up the oil and allows the oregano to release its natural oils. Remove the jar from the hot water and store in a cool place away from direct sunlight. The oil will need to infuse for at least 1 week, but ideally 2 with a shake/swirl every few days. When it is ready, it will be a rich dark brown colour, and you will need to strain the oil using a cheesecloth. Store the oil in a fresh glass jar with a tight fitting lid in the refrigerator and use as needed. 

• Turmeric: Turmeric has been prescribed in Chinese Medicine as a food and herbal remedy for thousands of years. The orange root is packed with pungent flavours of earth, pepper and bitterness and supports the function of your stomach and spleen. In TCM, turmeric acts as an anti-inflammatory to bolster the immune system by entering the heart, lung, liver and gallbladder meridians and is used to invigorate blood, remove stagnation from the body and reduce inflammation.  We recommend always mixing turmeric with fat. It is a spice that is fat soluble, meaning that it can only be absorbed properly by the body when in combination with thats. This is why you will often find turmeric mixed with ghee (clarified butter) which is a delicious and healthy Ayurvedic and TCM substitution for butter. Using a pestle and mortar mash fresh turmeric root into a paste (or use powdered form) mix with ghee and use it in a multitude of savoury dishes. 

For Digestion Issues: 

The most important organs we look at for a strong and well functioning digestive system are the liver, spleen and stomach. So you need essentials that can help to regulate your whole digestive system: 

• Ginger: This pungent root is a powerful anti-histamine and decongestant that delivers a one-two punch against cold symptoms. In Chinese Medicine ginger also works to helps tonify your Qi (vital Energy) and Blood. Add in it's natural form to stir-fry dishes or boil it in water to make a cup of ginger tea with some added lemon and honey for a pleasant and healing hot drink. 

• Warm Water: According to ancient Chinese Medicine, drinking a glass of warm water in the morning helps kick-start the digestive system. Hot and warm water, because of its temperature, aids blood flow. As your blood circulation increases, it helps detoxify the body, reduce painful contractions of muscles and refresh the mind. If you are feeling sluggish, have cold limbs, a sore throat, suffer with menstrual cramps or abdominal bloating then opt for a glass of warm water as you wake up daily. It’s also a great alternative to coffee, especially in the second half of the day when you hit a low. 

For Hormones, Cycles & Mood-Boosting: 

• Fresh Parsley Tea: Parsley is known to regulate the menstrual cycle and move Qi (vital energy) when we feel stuck. It also aids digestion and works to brighten the skin due to its detoxing and anti-inflammatory properties which in return boosts energy and clarity. In addition to these benefits, it helps to regulate water and eliminate toxins so prevents oedema due to water retention; Parsley does a cleaning job by effectively detoxing the liver, kidneys and bladder.

◦ Simply infuse a handful of fresh curly-leaf parsley in 3 cups of boiling water, add a slice of lemon, and leave it brew for 5 minutes. Remove the parsley and lemon and add 1tbsp of a natural sweetener of your choice and drink 1-3 cups per day. You can also add the parsley into your smoothies, soups or blended drinks to receive the benefits of the herb. 

• Goji Berries: High in antioxidants, Goji Berries boost the bodies blood and Yin to help with dry eyes, blurred vision, brittle nails, scanty blood flow and headaches after your cycle. Soak overnight and add to cooked oatmeal, make as tea or use as a substitute in anything you might normally use raisins or cranberries.

• Chinese Angelica Root: In Chinese Medicine this phytoestrogen-rich root works to regulate and nourish the bodies blood, regulate your cycle and help with hormonal balance and menopausal type symptoms. Add to soups or stocks, or boil it in tea form with Goji Berries. 

For General Well-Being: 

• Black Sesame Seeds: Great for dryness in the body such including your hair & scalp and body as they nourish the Yin (nourishing aspect) of the Liver and Kidneys in the body.  Add a teaspoon to cereals, sautéed vegetables (roast it), baking (banana breads or power cookies to boost up the nutrient content), or add into your smoothies or blended drinks daily. 

• Manuka Honey: Manuka Honey is natural immune booster, natural anti-inflammatory agent, and antimicrobial agent. Used topically it has substances that can kill bacteria, and when ingested it can even work synergistically with antibiotics to improve their efficiency.  We recommend adding 1tsp to warm water, teas or porridge in the morning for its ongoing immune-boosting properties. 

• Ghee: Used for thousands of years and a staple in Ayurvedic healing practices, ghee is one of the most healing foods for your body. Also known as clarified butter, it is a pure butter fat that has no protein, lactose, solids or sugars, meaning anyone with sensitive guts or lactose intolerance can eat it! Ghee contains a type of short-chain fatty acid called butyric acid which has a number of useful health functions. These include reducing inflammation in the digestive tract as well as supporting the health of the cells that line it. In addition, the fact content in Ghee is packed with fat-soluble vitamins, and itself is a direct source of fat-soluble vitamins (A, D, E and K). We love to use Ghee as a healthy alternative in all our cooking and as a condiment gut health, and even in our beauty regimes. If you don't have any in your pantry you can make it at home with our recipe here.

• For Fatigue: 

In Chinese Medicine moderate fatigue is generally caused by a deficiency of spleen Qi, the vital energy that circulates through your body. The spleen is responsible for the transformation from foods into Qi and blood, two vital substances that we need enough of in order to feel strong and resilient. 

• Insomnia Night Cap: If you are suffering from insomnia, this warming milk remedy will help strengthen the middle which works to calm the nervous system and body. Mix 1/2 cup of milk (almond/oat) with 1/2 cup of water in a saucepan and start to heat. Add a pinch of nutmeg and a dash of honey, nutmeg has a calming effect when consumed in smaller doses thanks to its sleep inducing and de-stressing effects. Once the mixture is combined and warm sip and enjoy. 

• Turmeric: Turmeric is revered in Ayurveda as an immunity booster, which also induces good sleep and relax the muscles. Turmeric tea, brewed using grated turmeric root or pure powder, is considered one of the most effective ways to consume the spice. Owing to its high anti-oxidant properties turmeric milk is very skin-friendly and regular intake can give you a healthy glow of radiance from within.

  ◦ How do you make Turmeric Milk? Add cold-pressed or powered turmeric to milk or coconut milk, and serve with a liberal sprinkle of cinnamon. Turmeric Milk, also known as golden milk can be drunk cold or hot and is our favourite Ayurveda health-elixir which also works as caffeine alternative for our morning pick me up! 

Hormonal Health | Why we need to care!

Whenever people hear the word "hormones," their minds are quick to jump to our reproductive hormones: oestrogen, progesterone, and testosterone. But in reality, our bodies host a network of around 50 different hormones that keep us functioning properly, which is why keeping them balanced is so important. In todays society, there is an epidemic of fatigue, stress related symptoms, mood swings, insomnia and fertility issues. You go to the doctor, have every blood test available and it all come back normal - sound familiar? We tend to forget about our hormonal health as it’s not something we see or think about. Maybe women, around their menstrual cycle, might think about it and usually men do too when their heads get bitten off. Rightly so of course! But our hormonal system is humming away throughout our bodies, throughout the month and requires love and attention. Hormonal imbalance symptoms is one of the most common issues that we see and treat in clinic.

Why there is a hormonal epidemic |

Modern day living has become a juggling act. Many modern women mistake the feeling of being under stress for having energy, that buzz that keeps us going. We look to the women who make every gym class, career woman and never misses a soccer game as the one I want to be - Super Woman. Sometimes this woman is so ‘pumped’ she doesn’t have time for breakfast but grabs her skinny latte instead or gets a hit of sugar around 3pm or even a healthy juice (cos that’s my bit done) and keeps on going. She runs from dawn to dusk and then low and behold, she can’t sleep because her mind is racing through the list of jobs she needs to do the next day.

In the microcosm of the world that is a woman’s body, it becomes normal for her to consistently outspend her energetic and nutritional resources. Between holding down job, social life, maintaining a relationship, caring for a family, a woman often blows the energy that she gets from sleep, good food and good company.

Her daily needs repeatedly outpace her daily intake of energy. So imagine the effect, if you are not sleeping or your food intake isn’t great - where is your energy reserve coming from? It’s like spending money that you don’t have - the money runs out, debt and it becomes a system that is unsustainable.

Why is this important for our hormonal health |

When we are constantly on the go, our bodies go into a state of stress. We may not necessarily feel stressed but our bodies recognise it as a state of stress because there is no down time, relaxation and we forget to simply, breath. When our bodies are like this, we release stress hormones so after some time our bodies start to feel minor events as critical events and a vicious cycle commences. This hormonal state makes the body hyper vigilant and stokes up our nervous system until it is hypersensitive. It is normal that we go through times of stress, for a day, a week or even a few months and our bodies have time to recover. When we go through stressful times, we get through them by using our “overdraft” from the bank and once the stressful time passes, we pay our bodies back and build back up the reserve. What tends to happen, is our bodies can go into longer periods of stress and it becomes prolonged. Further going into overdraft, with no periods of time to pay back, nourish and rebuild. An overabundance of stress hormones outweighs the nourishing effects of our sex hormones and leads to breakdown of bones, skin, muscle and brain tissue.

➩ Signs of Hormonal Stress/Imbalance 

• Mood Swings
• Insomnia
• Panic attacks
• Constant state of worry
• Skin changes during menstrual cycle 
• Irregular bowel habits
• Hot flashes or night sweats
• Irregular menstrual cycle
• Heart palpitations
• Low immunity

What You can Do about it |

When clients come to our health retreats or into our clinics, we work through their health issues using our four pillars of health:

Movement ⎮ Nutrition ⎮ Natural Medicine ⎮ Self Care

It is important to not get overwhelmed by the vast amount of information out there. We may know what is good for us but often struggle with the daily application of a healthy lifestyle. Whether it’s due to an overwhelming amount of information out there or being purely and utterly confused as to what is right for me, that’s where we want to step in and strip all confusion away in order find out what the individual needs and what is going to work for the client. Working through each individual person is the key to the Escapada model and key to achieving a balanced mindset to achieve a healthy lifestyle.

Where to start - Our Simple Lifestyle Tips |

Balancing hormones isn't a one-and-done task but rather a journey that requires you to know your body and practice self-care to keep your unique system happy.

1. De-Stress
The best way to quickly cut stress? Say no. If it doesn't give you joy or doesn't keep you smiling, think about saying no. Life is too short to let stress rule your day. How you do that, is very individual as we al;; need to ask ourselves - what is driving my stressful life. It might be a job that is unsustainable, toxic relationship, unrealistic goals. Take a step back, go sit by the sea and start writing down what’s causing you stress and how realistic is it to start reducing your stress levels

2. Nutrition
Let food be thy medicine. In terms of Chinese Medicine, nutrition is advised on an individual basis guided by thew symptoms that present in the body. However there are some really good general rules when it comes to keeping those hormones happy. If you eat properly and hydrate your body, it will often thank you with improved moods and healthy hormone levels. Focusing on a whole-food, plant-based diet with clean, grass- fed protein (if you're eating meat) will help your body detox and rebalance itself to function the way it was intended. Eliminating excess sugar and processed foods laden with chemicals will help to get the body started.

3. Movement
Nothing helps combat chronic stress like regular exercise. Already exercising? You may be doing the wrong kind of exercise for your body if you are not seeing results or feeling better after you do it. Think of the Yin/ Yang theory, if you are doing Crossfit (yang) 5 times a week, you may need to balance it out with some yin movement such as yoga/stretching. Or perhaps you are not moving enough, this can lead to stagnation in the body. The best way to start moving your body ASAP? Park your car at the far end of the parking lot and take the stairs. Any exercise is better than none at all, so start incorporating easy practices that force you to move your body throughout the day.

4. Sleep
Sleep encourages yin qualities and, like any other aspect of yin, it needs to be consistent and the right amount. But your body craves that reset time. Not getting at least seven to eight hours of sleep leaves your body with increased cortisol levels and in a state of unrest because it simply didn't have enough time to reset for the next day. In that state, your endocrine system can't keep up, and your parasympathetic nervous system can't do its job. In turn too much can increase excessive yin and leaves us sluggish and lethargic. Sleep is one of the most nourishing, restorative thing we can do.

5. Relationships
Keeping good company is paramount to your health. Over the course of our lives, many people come into our lives and many leave for many reasons. When we are surrounded by healthy and loving relationships, it release the happy hormones but on the flip side when we are near toxic or stressful relationships on a continuous basis, it release continuous stressful hormones. Examining the relationships that we are exposed to on a continuous basis is vital to our health and finding ways to heal relationships needs to be a priority or it may mean completely walking away. This also relates to the relationship we have with ourselves

6. Natural Medicine
Acupuncture has long been a popular treatment for infertility, but now, women are gravitating toward Chinese medicine for overall hormonal help.Among these acupuncture newcomers are women looking for natural ways to handle perimenopause and menopause; younger women challenged by the effects of synthetic birth control; and, basically, women who simply feel like their hormones are off-kilter. Acupuncture has none of the side-effects or toxicity found with Western medicinal approaches to balancing hormones and in many cases, a lot more effective.

Always remember that, at the end of the day, you are in charge of your own health care, and only you can make the choice to adjust your lifestyle to be more hormone-friendly. Making yourself a priority and realising that stress does major damage to your hormones can be the impetus that you need for a new approach at life. In many cases, foundational lifestyle changes need to be made for your hormone health to return to balance, and taking that first step is easier than you think.

Seasonal Rice Cleanse - Spring

THE TCM RICE CLEANSE / DETOX

The origin of the rice cure goes back several thousand years and is based on the expertise & experience of Eastern medicine. This knowledge about body, mind and soul, their connections and natural rhythms influences and flows through Chinese medicine. The rice cure is one of the most frequently applied cleansing regimens as it leads to quick results and works on a physical and mental level.

A cleanse always works step by step, or in better terms layers. The more often and regularly we cleanse our system, the easier and faster improvements will be felt.

When we cleanse, it gives us a great opportunity to look within, reflect where we are standing and where we are moving to, what is stopping us and what we can let go of……

What Does the Rice Cleanse do?

It gives our body the chance to get rid of old waste products that have accumulated over the years due to poor nutrition caused by too much sugar, coffee, cigarettes, animal proteins, stress, environmental influences and excessive lifestyle.

What We should Fundamentally Consider:

We should always be aware that a cleanse can only be effective in the long term, if we gradually adapt and rethink our attitudes, behaviour patterns and nutritional habits. Our diet should be largely plant-based and contain very little, if any, ready-made products or foods containing preservatives. Sugar and coffee should not be a matter of daily eating habits for us. Especially directly after the rice cleanse, we should only eat easily digestible and delicately spiced food.

Effect of the Rice Cleanse on a Physical Level:

The rice cleanse has a very positive effect on our entire digestive system, our intestines are very gently cleansed without destroying the important bacteria and enzymes in our gut health. The rice cleanse provides our stomach with only a small amount of nutritional information. And our largest detoxification organ, the liver, also gets a chance to recover. Due to the little work we give our stomach during the rice cleanse, it can relax. If our stomach can rest, it also has a positive effect on the spleen. In Chinese medicine, the spleen does the actual work, it is responsible for sufficient blood production and for the quality of our blood.

The relief on our digestive system extends like a red thread through our body and triggers a chain reaction. All our organs are relieved and can therefore recover, cleanse and relax. Among other things, we also unburden our liver, which is responsible for cleansing our blood, during this time. As you can see from this, the rice cleanse mainly affects our middle, the centre of our body. It also centres our mind, which thereby attains more clarity and calmness. Our mind can feel more at home in our body again.

When is the Rice Cleanse Recommended?

As with all types of cleanses, there is a basic rule: "we need to feel basically healthy and fit" to withstand a cleanse. We want to improve some qualities of the primary functions, such as digestion, sleep, energy balance, temperature balance, concentration and perception.

When not to do a Rice Cleanse:

In case of extreme physical weakness or after a serious illness - during pregnancy and breastfeeding - for underweight. Please consult your medical professional if you are on medication or suffer from a medical condition. The Rice Cleanse in case of illness and complaints should be regarded as an accompanying help and does not replace going to the doctor especially if the origin of the symptoms is unclear.

How Often do We do the Cleanse?

We recommend to do the rice cleanse 1 to 4 times a year, preferably at the change in seasons. This means that we can cleanse in the period from winter to spring, spring to summer, summer to autumn and autumn to winter. It is advisable not to cleanse during the winter months from December to March, as these are the months of storage, rest and retreat.

What Changes Can You Expect?

Improvement in; headaches and migraines, digestive problems, heartburn and stomach irritation, skin issues, menstrual cramps, sleep issues, concentration - clarity of thought, reduction of mucus in the nose and sinuses - reduction or disappearance of cysts and myomas, weight loss, strengthening of the immune system, calmer mind

How To Prepare the Rice:

1 part natural rice | 2 - 3 parts water

Preferably cook in a pressure cooker or rice cooker (also good to keep warm) for 45 minutes and let it simmer for 10 minutes! If this is not possible, then put it into a conventional pot with lid. Boil until the water has evaporated and the rice grain has opened well and is soft. The rice should not be too soft i.e. sticky and not too hard. it should have a good sweetish aroma and be slightly sticky.

Type of Rice:

Natural unpeeled rice. We do not use white husked rice. The natural condition of the grain stimulates our digestive system to work harder,
It needs more energy and more time to split the full grain and produce energy from it. Our body has to get used to this process and in the beginning of the cleanse, it will have difficulties to use and transform everything, which has the knock on effect of weight loss and we have to eat more rice to be really full. Once our bodies get used to it, we will not need to eat so much and we will be able to get enough energy from smaller amounts. It should also be mentioned that we add very little, less than a pinch of sea salt to the water.

PS: Regarding rice and arsenic - always wash your rice well, soak it overnight if necessary, and choose organic over conventional. That way you can minimise contamination. Jasmine rice and basmati rice are good choices.

How to Do Cleanse:

• You eat only cooked rice/congee/miso soup (recipes below) for three to eight days, and always only when you are hungry. Whole grain rice has a stronger detoxifying effect than white rice, but is more difficult to digest. That is why we recommend white rice (of good quality) if you have a weak digestion. Cooking the rice for a longer time makes it even more digestible. Cooked with more water for at least two hours, it becomes rice soup (congee- see recipe below), which is a real healing food in TCM.

• Meal times should be regular - in the morning, at noon and in the evening. If you are hungry, you can also eat a portion in between.

• The rice is prepared without spices, salt and fat. Please eat slowly and chew well! During the cleanse, sufficient rest and sleep are important. If possible, take a few days off for this!

• Suitable drinks: warm to hot water, herbal teas, about 2 to 3 litres a day.

• Please pay attention to your digestion - it should be regular! If you get constipated, put some dried plums in water in the evening and drink it the next morning (you can also eat the plums).

Aftercare for Cleanse

You will see that your sense of taste has become much more refined than before the cure! Enjoy a boiled carrot with the rice, then a vegetable soup and a few potatoes with butter and salt - an explosion of taste! Moreover, your whole body is more sensitive than before and shows you clearly what it can and cannot tolerate. Slowly add one food after another to the rice and observe your digestion, skin and mouthfeel.

In this way you can find out individual intolerances. Try to avoid sweets, coffee, fast food and alcohol for a while. Now is a good time to get into new habits. Your body will thank you for it!

The Preparation of a Rice Soup (Congee):


As the name rice soup suggests, the ingredients consist of water and rice, and is cooked for a long time. By adding various ingredients, or medicinal plants, rice congee can be used for a variety of alternative, medically supportive purposes. In the rice cure only a pinch of sea salt is added to the cooking water. To spice up the taste, a shot of shoyu (soy sauce) can be added. You can also season the rice with some miso soup.

Whole grain rice like mochi rice (white rice or basmati rice is also possible) with cold water in a ratio of 1:10 (100 gr. of rice to 1 litre of water) in a large pot without salt and simmer on a low heat with lid for about 2 hours (Traditionally, 4 hours is cooked, but in my experience 2 hours is enough). A large pot (3 to 4 litres with 1 litre of water) is necessary because the rice foams when it is cooked. However, a rice cooker is ideal. Rice congee can be precooked for 3 to 4 days.

The preparation of miso soup:


Miso is a fermented paste made from soybeans, barley or brown rice, sea salt and an enzyme starter (koji). Through the living enzymes and bacteria, we additionally support our entire intestinal tract, so that the intestinal flora can regenerate. Miso soup has a warming, alkalising and strengthening effect!

Miso is fermented, ripe soybean puree and contains enzymes that help digestion. Miso provides a balanced composition of carbohydrates, oils, vitamins, minerals and proteins. ( Especially vitamin B12 and proteins for the vegetarian). 


• Protects against cold (from the outside, supports against cold in the abdomen)

• Promotes metabolism and digestion, helps build up intestinal flora (Gut Health)

• Re-vitalises skin and hair

• Linoleic acid and lecithin helps with heart disease, dissolves cholesterol in the blood, makes blood vessels more flexible. Helps to prevents high blood pressure and arteriosclerosis.

• Has an alkalizing effect on the blood (in case of acidification by meat products)

• Miso soup strengthens the spleen and is especially recommended during pregnancy

• Max. 1 teaspoon / day, and never cook, only let it boil up for a short time (otherwise miso becomes a pure salt substitute). Miso is used for soups, sauces, as spread or as a spice. Available are Shiro Miso (from the soybean) but also rice miso, grain miso, or powdered miso for instant soups.


  Ingredients of miso soup:


  - Root vegetables (carrots, onion, radish, yellow beets)
  - Cabbage vegetables (broccoli, savoy cabbage, chard, leek, Chinese cabbage, watercress) - Wakamé (algae species)
  - Miso ( in at the end and do not bring to the boil again)

Bring a pot of water to the boil. Allow the wakamé algae simmer for 10 minutes before adding the other ingredients. Vegetables, that take longer to soften, add next in the boiling water. Add the cabbage only for the last 10 minutes as it should not cook that long.
The miso is mixed in an extra bowl with some water and added to the soup last. Miso is a strong spice and colours the soup dark to light brown, depending on which miso we use. The more Miso the more intense, salty the taste!

TIP: As miso soup only lasts for a maximum of 2-3 days, we recommend either cooking small quantities or stirring the miso only into the portion we consume! Maximum 1 teaspoon of miso per soup bowl!

Spring Cleaning without the chemicals

OILS FOR A MORE NATURAL HOME

Spring is the perfect time to start detoxing the amount of chemicals you use on a daily basis in your home. You don’t need to do it overnight, as you finish cleaners at home replace with natural alternatives - see recipes below. Previously on our Instagram lives, we were joined by archaeologist, climate ambassador and wellness advocate with @doTERRA oils Ana Sofia Fonseca for an inspiring chat on how to make your own cleaning products using essential oils.

Removing chemicals from your home not only has a big impact on the toxins that you and your family are exposed to on a daily basis, but also our environment. Recent scientific research has show that these common chemicals can disrupt our endocrine or immune systems.

When you think of your cleaning product cupboard, how many bottles do you see?

Quality marketing has lead us to believe that we need a different plastic bottle of cleaning product for each little area of our homes. But Ana Sofia guided us through how we can reduce this down to 3-4 bottles of homemade cleaning products that smell wonderful and are not toxic to your health.

And it couldn’t be easier & they really work!

*Interview is saved on our @escapadahealth IGTV grid

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1. FRUIT + VEGGIE WASH

• 4 cups water

• 1 table spoon of cider vinegar

• 10 drops lemon oil

In a large bowl, mix water, vinegar, and lemon oil. Submerge produce in the bowl. Stir produce by hand and make sure that all produce comes into contact with the lemon essential oil. Let it sit in the water for 6 minutes. Rinse with a strainer.

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2. MULTI-PURPOSE SURFACE SPRAY

• 500 ml amber glass spray bottle

• 2 tbsp on guard cleaner concentrate or castille soap

• 10 drops Siberian fir essential oil

• 10 drops lemongrass essential oil

Add the On Guard cleaner concentrate or castle soap and essential oils. Fill to top with water.

Spray and wipe!

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3. WINDOW + MIRROR SPRAY CLEANER

• 500 ml amber glass spray bottle

• 3 tbsp distilled white vinegar

• 2 tbsp rubbing alcohol

• 5 drops lemon or grapefruit essential oil

Add all ingredients into a spray bottle and shake well. Spray windows, mirrors and wipe down with microfiber cloth, or paper towel. Store unused solution up to 3 months.

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4. BATHROOM DEEP CLEANER

Small jar

1 cup of Bicarbonate of soda

10 drops of melaleuca essential oil

10 drop of lemon essential oil

Add the ingredients to a glass jar and mix well. Wet the surface to be cleaned with water or vinegar or multipurpose surface spray and sprinkle with the cleaner.

Leave for 10-15 minutes and scrub with a sponge. Rinse with water.

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5. HAND SOAP

• Jar with a hand pump

• 3 cups water

• 3/4 cup Castile Soap/ Savon de Marseille

• Dash of witch hazel

• 1 tablespoon of Fractionated coconut oil

• 10- 20 drops of chosen essential oil

Put the water, castile soap, witch hazel and coconut oil into the jar. Add 10 to 20 drops of your favourite essential oil.

We suggest: Onguard for anti bacterial, Wild orange & lime, lavender.

How to Support Yourself Through Allergy Season with Chinese Medicine

Hayfever

Hay fever is an allergic reaction to pollen and therefore is common in spring and summer. Typical symptoms include itchy eyes, blocked or runny nose, sneezing fits and breathing problems. Some people react in a similar way to house dust and animals such as cats, dogs and horses. Most suffers rely on anti-histamines to get through the pollen season. Health complications from repeated hay fever attacks, year after year, may be an even more serious problem. Chronic sinusitis – inflammation of the sinus cavities is one of these problems. Another is nasal polps, or growths. In addition, significant percentages of people with hay fever have or develop asthma

• In Clinic Support

The Treatment

Chinese medicine works to balance the body, helping it stay strong and resilient. By inserting needles just below the surface of the skin, a reaction is triggered to promote homeostasis. In addition to promoting a calmer nervous system, acupuncture points are chosen to address symptoms as they present, so, in peak allergy season we work on un-stuffing noses and clearing out lungs. Acupuncture is wonderful to provide immediate relief from runny noses, itchy eyes, sinus congestion and headaches.

Better yet, prior to allergy season we try to create a stronger healthier respiratory function so when the pollen count gets high, the body can handle it better. For allergic rhinitis treatment, a course of acupuncture will be prescribed. Usually, a block of treatments of between 6-8 weekly sessions. This course of treatment is ideal in the lead up to pollen session. Outside of pollen season it is important to attend your acupuncturist to do build up work, which will depend on the individuals diagnosis. Herbal medicine can also be used in conjugation with acupuncture if the Chinese medicine diagnosis requires it.

Nasal congestion, discharge and itching can be relieved during the first acupuncture treatment but it may take up to six sessions to get acute symptoms under control, however a large amount of symptoms are eased within the first couple of sessions. As hay fever is fundamentally the result of aweakness in the immune system it is important that the patient continues to see an acupuncturist outside of acute pollen season to build up their system for the following pollen season. Regular exercise, immune boosting foods and herbs may also form important aspects of the patient’s treatment.

As you can see the treatment will have a two-tiered approach, one treatment in peak pollen season and one outside of pollen season to do build up work. As we are all-different and have different constitutions, the treatment will depend on the individuals diagnosis from a full Chinese medicine consultation. Predominantly within pollen season the treatment will be directed towards clearing heat and congestion, reducing inflammation and pain relief. The beauty of Chinese medicine is always that it aims to treat the root of the problem, it is not a system of medicine that just treats the symptoms which is what essentially anti-histamines do. Outside of pollen season your practitioner will do “build up” work, treat the underlying deficiency’s within predominantly the lung, kidney and spleen channels. A variety of acupuncture points will be used around the body once a prescription of points has been decided on post the consultation. Again, acupuncture treats the individual – not the disorder or disease.

Outside of pollen season the acupuncture point prescription will directed towards boosting the immune system. When an acupuncturist is treating to build the bodies immune system up, they will predominantly treat the lung, spleen and liver channels.

• At Home Support

Nasal Congestion:

Points used within an acupuncture session that can be massaged for relief or use your Gua Sha tool

1. Large Intestine 4. Located in the V formed between your thumb and pointer finger. This point is great for constipation, headache and sinus congestion. NOTE: this point should not be massaged in pregnancy

2. Large Intestine 20: Located right next to the end of nostril and is wonderful to relieve sinus pressure

3. Bladder 2: Found on the inside corner of the eyebrows. This point works to drain sinuses and reduce the pressure around the eyes

4. Gall bladder 14: Working with bladder 2, this point is great for reducing pressure around the eyes. GB14 is found directly above the center of the eye in the middle of the forehead

Itching:

1. Stomach 2: Located directly below the center of the eye just at the top edge of the cheekbone

2. Bladder 2: Found on the inside corner of the eyebrows. This point works to drain sinuses and reduce the pressure around the eyes

3. Large Intestine 11: On the top, outer end of the elbow crease. Bend your arm, press your thumb into the hollow located on the top, outer end of the elbow crease, directly above the elbow, between the elbow joint (below) and the muscle (above)

4. Bladder 1: In the depression just above the inner canthus of the eye

YOUR SPRING ESCAPADA HEALTH GUIDE

WHY IS IT IMPORTANT?

Physicians have been seeing increasing symptoms of toxicity in their patients over the last few decades. Hormone imbalances, obesity, mental fog, memory loss, fatigue, lack of vitality, metabolic syndrome, sleep disturbances are all manifestations of toxins building up in our body.  Spring is upon us, a perfect time of year to support detoxification. As the seasons change, many of us are motivated to do ‘spring cleaning’ in our homes and gardens. The same need applies to our bodies. When the body is supported to detox, it can function more efficiently and gain resilience.

As we move from Winter into the Spring season, you may have noticed feelings of invigoration within you, with an urge to exercise and reconnect with nature, spending time outside in the sunshine, working in the garden. With the changing seasons, it is important to understand the natural changes which occur inside our body in response to the outside seasonal change. In Eastern Medicine, health is considered to be good when a balance between mind, body and the environment is maintained. To do this it is very important to adapt ourselves to the seasonal routine/regimen suitable for each season (diet and lifestyle changes). Spring is a season of energy, vitality, and celebration, but the changing environment creates changes in one's constitutional balance that should be addressed via diet and lifestyle changes. Also, the season change can affect some of us differently than others, e.g., the blooming flowers may make some individuals happy, the resulting pollen may exacerbate allergies in other constitutions.

Therefore as seasons change:

So should our eating habits, lifestyle and physical activity accordingly. Simply because, our body is built in such a way that it responds to every season in a unique fashion. When we fail to do so, that is when imbalance/diseases come knocking.

SPRING TIME

It is the long-awaited change of winter to spring. Seeds sprout, flowers bloom, and the sun warms the earth. There is a sense of renewal and new life all around. While winter was a time to conserve energy and reduce activity, spring is a time of regeneration, new beginnings, and a renewal of spirit. Spring is the ideal time for cleansing and rejuvenation for overall health and well-being.

Spring corresponds to the "Wood" element, which in turn is conceptually related to the liver and gallbladder organs, these two organs are usually the primary targets for springtime cleansing and health regimens. . According to the philosophy of Chinese medicine, the liver is responsible for the smooth flowing of Qi (energy) throughout the body. When the liver functions smoothly, physical and emotional activity throughout the body also runs smoothly. 

DETOX EFFECTIVELY!!

Put the juicing book down! Our bodies have some pretty amazing systems in place to make sure we don't become toxic but we need to support it in the right way to reduce/eliminate toxins. There is a misconception that our liver is just a dirty filter that needs to be rinsed out. (It's not. The liver doesn't store toxins, it transforms unsafe molecules into safe molecules that can be more easily removed from the body.)

So with that lets shift our attention to supporting the powerhouse that is our Liver!

OUR LIVER HEALTH GUIDE

~ NOURISHING NUTRITION:

Toxins to avoid:

• Alcohol
• Coffee
• Refined cane sugar
• Artificial Sweeteners
• Artificial additives & preservatives (check for numbers on food labels)
• Hydrogenated oils, often added to snack foods.
• Avoiding processed food altogether can be an easy way to avoid the above 4 items.
• Non-organic meats & diary which may contain hormones, pesticides & antibiotics in their feed.
• Any foods you know that you have a sensitivity to

• Relieve your liver by consuming less, especially highly processed foods and alcohol, while you increase your intake of lightly steamed vegetables and whole grains. In general, it is best to eat foods that are local and clean/organic to ensure that nutrients are dense and you can avoid any added chemicals

• To prevent or alleviate liver Qi stagnation (build up) add these foods to your spring diet: onions, garlic, mustard greens, watercress, asparagus, taro root, cabbage, turnip, cauliflower, broccoli, brussel sprouts, beets, artichokes, carrots, celery, turmeric, basil, mint, horseradish, pepper, cardamon, cumin, fennel, dill, ginger, sprouted grains, sourdough breads, extra virgin olive oil, molasses, kumquats, tangerines, grapefruit, and water chestnuts.

• Taste Sour - Foods and drinks with sour tastes are thought to stimulate the liver's qi. Put lemon slices in your drinking water, use vinegar and olive oil for your salad dressing. Garnish your sandwich with a slice of dill pickle. 

• Pungent-flavored foods stimulate circulation of Qi and blood, enhance digestion, disperse mucus, remove obstructions and improve sluggish liver function.

  Pungent foods you can add in include: mint, spring onions, ginger, horseradish, chamomile and black pepper

• Eating green foods will also help decongest your liver, promote Qi movement upwards and outward, and bring your body into harmony with the season. Nourish and support the liver by focusing on the intake of green, chlorophyll-rich foods: kale, parsley, collard greens.
  

~ MINDFUL MOVEMENT:

• Stretch - The liver controls the tendons. According to Chinese medicine, the liver stores blood during periods of rest and then releases it to the tendons in times of activity, maintaining tendon health and flexibility. Incorporate a morning stretch into your routine. Try yoga or tai qi.
  
  Eye Exercises - The liver opens into the eyes. Although all the organs have some connection to the health of the eyes, the liver is connected to proper eye function. Remember to take breaks when looking at a computer monitor for extended periods of time and do eye exercises

• Do more outdoor activities - Outside air helps liver qi flow. If you have been feeling irritable, find an outdoor activity to smooth out that liver qi stagnation. Try hiking or take up golf

• Increase your movement—start an exercise program of walking, dancing, Qi Gong, yoga, running, swimming
  
  

  ~ TREATMENT

• Get Acupuncture: acupuncture is an amazing and gentle way to even out any ‘stuck bits’ in the body – be it physical, emotional or energetic. If you’re feeling sick, stuck, sad or just plain confused, see your local acupuncturist for a seasonal tune-up. You might find that while you’re doing all the above things in the right way a good acupuncture session or two can really help to turn things around.
  
  

  ~ LIFESTYLE/SELF CARE

• Let go: spring is the time of new beginnings. Let go of anything that was weighing you down during the previous heavy winter months. Take some time to sit down and clarify your goals and values. What brings you joy and happiness? Are you able to replace any of the things that have been negative in your life with these new positive aspects? The liver is a very emotional organ that loves to hold on to old anger and worries. Let these go! Take this season as an opportunity to emotionally relinquish things that are no longer serving you – situations, relationships and emotions – and welcome in the space for new exciting times.

• Enjoy a sauna, steam, or soak to help with detoxification

• Get a facial and/or body treatment to slough off that dull, winter skin

• Walk barefoot to get grounded and reconnect with the season

• Do something spontaneous to rev up that sense of adventure

• Walk through nature and listen to the birds sing

• Call up an old friend you haven’t spoken to in a while and have a good chat

• Laugh

• Spring clean your home

• Try something new

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Escapada Kitchen - Autumnal Recipes

YUMMY APPLE SAUCE

INGREDIENTS (MAKES 3 SMALL SERVINGS)

• Apples x 2 (experiment with which types of apple suit your taste)

• Ghee 1 tsp - (recipe below)

• Cinnamon powder (a pinch or per taste)

• Cardamom powder (a pinch or per taste)

• Dried ginger powder (a pinch or per taste)

METHOD:

• Peel apples, core them and cut into small pieces.

• In a small amount of water, cook the apples.

• Add ghee and all the powders.

• Mix well and puree to a consistency that works for you.

• Serve warm. We love it in our porridge in the morning

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• MAKE YOUR OWN GHEE FOR THE SEASON AHEAD!

Ghee is by far our favourite fat to cook with! It’s just like butter, except all the milk solids and water have been removed from it, so you’re left with nothing but pure, good for you fat that not only tastes fantastic but also has a really high smoke point, on top of being shelf stable. You can use it just like you would butter, too! It’s so delicious.

EQUIPMENT

A medium saucepan, preferably one with a heavy bottom
A large spoon to stir
A fine meshed sieve
Several layers of cheesecloth to line your sieve
A large bowl or measuring cup to receive the ghee (preferably one that has a pouring spout)
One or two glass jars to store your ghee in

INGREDIENTS & DIRECTIONS

The best quality UNSALTED* butter you can get your hands on.

Cut your butter into roughly one inch by one inch squares.

Set your butter to melt over medium heat, stirring it gently from time to time
Pretty soon, you’ll see a thick, white foam start to form at the surface.

Keep stirring until your butter starts to simmer, at which point you’ll want to turn the heat down to medium-low.

For the next 5 minutes or so, you won’t be doing much stirring.

Just let the butter simmer and watch the bubbles emerge from that thick foam, increasing in size and number

As the bubbling increases, you’ll notice that the foam will become thinner and the bubbles will become bigger and clearer.

Soon, the milk solids will start to curdle and attach the sides of the pan. That is completely normal. Just scrape the sides of the pan from time to time to help those milk solids sink to the bottom

As the milk solids sink to the bottom, you will notice that your butter is beginning to clear up. It will get more and more translucent, the bubbles will get larger and the foam will eventually completely disappear

Your butter will start to take a nice golden coloration as the milk solids, which are now at the bottom, begin to brown. Keep a close eye on your butter and keep stirring, scraping the sides and bottom so the milk solids don’t attach to the pan and burn

When the butter starts to foam for a second time? This is the indication that your ghee is now ready to be strained.

Now you want take it off the heat and let that foam settle for a few seconds.

Line your sieve with several layers of cheesecloth and set that over a large bowl, preferably one that is equipped with a pouring spout.

Pour your ghee right in!

There are then milk solids that get left behind. You will want to discard this

Now transfer your beautiful filtered ghee into a glass jar

Autumn Health Guide

WHY WE NEED TO CHANGE OUR HABITS THROUGH THE SEASONS!

Chinese Medicine & Ayurveda considers a seasonal routine an important cornerstone of health - all year round.

Seasons change….and our eating habits, lifestyle, physical activity and everything else needs to change accordingly. Simply because, our body is built in such a way that it responds to every season in a unique fashion. And we need to aid our body in doing so by adapting according to the needs of the season. When we fail to do so, that is when diseases come knocking.

According to Chinese Medicine, the season of Autumn is associated with the element of Metal, which governs organisation, order, communication, the mid, setting limits and protecting boundaries. It’s a good time to finish projects that you began in spring and summer. And of course, it’s also the perfect time to begin more introspective, indoor projects. During the summer, which is ruled by the fire element, we deal more with the external - travelling and playing outdoors. Autumn, on the other hand, is a time of organising your life for the winter season ahead and coming more inside your body and mind to reflect on your life. 

The lung and large intestine are the internal organs related to Autumn and the Metal element. Lung is associated with the emotion of “letting go”. This process is difficult for those who love the summer. They find it hard to give up the long days of sunlight, warm temperatures and open windows. Others feel differently and love autumn, from the crisper air to the vivid red, orange and yellow leaves on the trees.

“Health should not be just the absence of disease, but the feeling of wholeness, balance and resilience”

HOW CAN I STAY HEALTHY THROUGH THE AUTUMN SEASON?

• Acupuncture Treatment

Improving general health and well-being through acupuncture treatments can assist the body as we move through the seasonal changes. It can help restore imbalances caused through cyclical changes of the seasons by stimulating and strengthening the body’s immune system.

Acupuncture enhances the body’s natural healing abilities, whether preventative or curative. Seasonal acupuncture treatments can also assist by expelling pathogenic factors from the body during illness, while speeding up recovery. It can also help to retune the body’s defence system especially during extreme climatic changes that can directly affect the body. Acupuncture can increase energy levels, enhance overall mood and balance throughout the year.

• Autumn Season Exercise

The best time of day to exercise is the early morning and evening hours (6 - 10am and 6 -10pm). Consider slow, gentle, strengthening forms of exercise instead. Walking, hiking, swimming, biking, yoga and tai chi are good choices. Remember to balance your activity with adequate relaxation and sleep so that your tissues rejuvenate properly. 

• Autumn Season Yoga

Incorporating a sense of warmth, grounding, stability, and focus into your yoga practice has a profoundly calming effect on vata and can work wonders during vata season. Your breath should be deep and fluid. If you practice pranayama (yogic breathing exercises),Nasi Shodhana (Alternate Nostril Breathing) is very balancing this time of year. In your asana practice, favor vata-pacifying yoga. Warm up slowly and include some joint rotations. Move with intention and fluidity—grounding the hands and the feet on the mat whenever possible—and avoid jumping between postures. Gentle flows like a relaxed Sun Salutation are perfect for this time of year. You can also favour standing and balancing poses such as Mountain, Warrior 1, Warrior 11 and Tree pose to increase stability and strength. Connect with the earth beneath you in poses such asThunderbolt, Cat-cow, Cobra and Child’s Pose, and quiet the mind with forward bends such asIntense Westward Stretch. Gentle inversions and restorative poses such as Legs Up the Wall are also very good for this time of year. Close your practice with a long Savasana, covering yourself with a blanket so that you don’t get chilled.

• Autumn Season Lifestyle Choices

One of the most effective ways to support your body is by establishing a daily routine. Try to do the same things (wake up, exercise, eat meals, go to bed, etc.) at roughly the same times each day. Set the tone for your day by rising early, taking full advantage of the silence, stillness, and peace that are intrinsic to the early morning hours. Then, you can calm your nervous system, awaken your tissues, and ground your energy by massaging your skin with warm, organic sesame oil.. Follow this practice with a warm, relaxing shower, leaving a coat of oil on the skin to absorb throughout the day. Some gentle yoga, and ten to fifteen minutes of meditation will further your sense of stability and wellness. If you enjoy a little fragrance, vetiver, geranium, and citrus essential oils are very appropriate this time of year. When you step out into the elements, cover your head and ears to protect them from the biting wind and cold.

• Autumn Season Diet

Your diet is a powerful way to soothe the metal element this Autumn. In Traditional Chinese Medicine tradition, the flavour of Autumn is pungent and should be balanced with sour. This ensures the body's mucosa stays moist and warm—which prevents infection, without becoming too damp/cold—which causes congestion in the Lungs. Substantive, oily, nourishing foods that are high in protein, high in fat, brought to life with warming, stimulating spices, and served hot, will go a long way toward maintaining your internal reserves of moisture and keeping you grounded through the season. You’ll also want to favour the sweet, sour, and salty tastes. In general, eat mushy, soft foods and garnish them generously with ghee or oil. Breakfasts of cooked grains—like oatmeal, tapioca, cream of rice, are perfect at this time of year. Lunches and dinners that include steamed vegetables, hearty grains, soups, and stews are grounding and moisturising. If you eat meat and eggs, this is one of the best times of year to enjoy them. Dairy products and most nuts and seeds are also beneficial. In general, you’ll want to reduce your consumption of raw vegetables, cold and frozen foods, as well as the bitter, pungent, and astringent tastes. It is best to minimise light, cooling, and drying foods like broccoli, cabbage, cauliflower, sprouts, leafy greens, white potatoes, beans, popcorn, crackers, millet, and dried fruit. If you do eat these foods, eat them in moderation and make sure that they are soaked, well cooked, or served with ghee.

You may find that, during the course of the Autumn, you’ll naturally want to increase your intake of food. This season requires adequate nourishment so it is best to avoid fasting.

HERE ARE 5 WAYS TO LET GO THIS AUTUMN:

1. Breathe—wind is a key element in Autumn. Therefore, take the time to focus your deep breathing techniques as you become aware of that which needs to be released. Big exhales.

2. Purge—this will be unique to each individual, but if nothing else take the time to purge your closets of unused clothing. Not only will it free up more space, but those clothes will be deeply appreciated by those who need them this winter.

3. Resolve old hurts—what pains or hurt feelings can you release this Autumn? These unresolved emotions can express themselves as grief and negative self-image, leading to imbalance and illness of the Lungs and Large Intestine. Take advantage of Autumn's energy to let old wounds heal. Forgiveness allows us to release what we are holding onto, whether forgiving others or forgiving ourselves.

4. Give—this goes hand-in-hand with purging and resolving old hurts. Give away what you no longer need, and give yourself the gift of release and freedom that comes from forgiveness of self and others.

5. Sleep—if you think about it, the act of sleep is the ultimate way of letting go. Thanks to a special type of lymphatic system in the brain called The Glympathic System, sleep facilitates the cleansing and organisation of your brain. To keep things simple, aim to go to bed an hour earlier (the kids too) or, if your schedule permits, wake up an hour later.