You may have heard about how the effects of Covid 19 are hitting communities of color harder than other groups. More than ever, we need strategies to bolster our immunity–and while our talk was directed toward our communities of color, these strategies can be used by anyone who needs greater health and protection against viral infections. It’s time!
During the Talk About It Tuesday presentation, Aiki Healing presented the following strategies. Below are also recipes and other tools to help you implement the strategies.
If you enjoyed the presentation, please consider donating to Aiki Healing which helps us to continue to provide the community with deep tools and resources.
Food as Medicine: Add These Foods to Your Diet Today
Increase cruciferous vegetables especially cabbage, cauliflower and turnips. Turnips in particular in Chinese medicine resonate with the immunity energies and when ingested regularly can help improve immunity function.
Turnips: This remarkable yet common healing food has an impact on all 12 meridians (energy pathways in the body) to help us move out pathogens and detoxify the body.
Turnips in the diet can provide support to people who are going through chemotherapy or radiation therapies or for those who need to detoxify stress chemicals that form as we respond to everyday life.
In Asian countries, soups are made of turnip, carrots and cabbage to help strengthen the immunity system and heal from viruses, bacterial infections and other pathogens. A cup or two of this type of soup 4-7 times a week, can strengthen the internal organs and promote a vibrant flow of energy throughout the body. When our energy flows smoothly and without obstructions, disease cannot exist.
You can make this soup easily by using a base of 6-8 cups of organic chicken broth (low sodium or organic vegetable broth), 3 large turnips diced, 3 large carrots diced, and 1/2 cup of white cabbage. Have enough fluid to cover the vegetables and have a level of about 1″ above the vegetables. Add in 1-2 tsp of toasted garlic, 1 small purple onion, 2 tsp of fennel seed, and 2 stalks of finely chopped organic celery for flavor.
Bring to boil, then simmer for one hour.
For those of you who do not like the direct taste or texture of turnips. You can also stew turnips with soups by wrapping one or two turnips in cheesecloth–and cook for an hour to decoct the herbal qualities into the water. This is great for people who do not like the taste of turnips as the other flavors in the soup will cover the the taste of the turnips.
Here is another Aiki Healing soup recipe integrating turnips:
Adrenal Boost: click here to see the recipe.
QUICK TURNIP PICKLE
Make a quick pickle recipe and have a tablespoon each day.
Slice 3-4 medium turnips paper thin and lay out on a cutting board. Sprinkle with Himalayan salt and let set for 30 minutes. Squeeze the turnips until you wring out most of the juice with bare hands. Sprinkle rice vinegar or apple cider vinegar over the turnips and store in the refrigerator.
Japanese Cabbage Pancake Recipe Okonomiyaki
One cup of your favorite flour, it can be gluten-free or regular wheat.
One egg or an egg substitute if you are vegan.
One cup of cabbage.
4-6 ounces of water. You might need more–you guys know I never measure fluids.
Soy sauce to taste, 1tsp onion powder. 1/8 cup fine green onions. Any other season you like such as garlic, all purpose herb seasoning, mirin, etc.
Start with a dry ingredients and then add the wet ingredients, finishing with enough water to create a thin pancake like better.
Then add the cabbage.
You can put anything you like into these pancakes such as crab meat. Bonito flakes. Ginger pickle. Carrots.Decrease the amount of carbohydrates in the diet. Start reading labels to eliminate simple sugars–try to stay below 50 grams of carbs in a day. Try substituting fresh fruit for sweet treats or fruit juices. Try sparkling waters that are unsweetened with a slice of fresh fruit for flavor such as peaches, limes, or oranges.
Food as Medicine: Limit this One Food to Vastly Improve Health
Carbohydrates especially refined sources of sugar such as fructose, white sugar. 150-200 grams is considered adequate by the American Diabetes Association on a 2,000 calories per day diet. Yet, for many of us people of color, this is still too high. Try to shoot for 100 or below–and if you already have diabetes, try going low carb for a few weeks to 80 grams a day. Don’t stay low too long–as our bodies do need the foods rich in carbohydrates for other nutrients. Balance is key. If you need help figuring out where you should be, you can set up a consultation with me to explore what fits your unique body.
Google search to find a free carb tracker and track yourself for one week to discover how many carb grams you take in daily and over the course of a week. It can be real eye opener! I like the Noom app–and although in my presentation, I stated that it did not have a breakdown of carbs, I have since discovered that it does–and it’s free and easy to use.
LOW CARB DRINK RECIPES
Aiki Healing Power Avocado Smoothie
Start with 4 ounces of Suja Uber Greens or Mighty Greens (if you need to avoid grapefruit, use the latter).
Add 4 ounces of water.
Add 1 small avocado, 2 ounces of carrot juice, 3 chunks of frozen pineapple.
Add 1 serving (2 tablespoons) of your favorite collagen protein (this will make your body absorb the sugar from pineapple more slowly).
INFUSIONS TO REPLACE SUGARY DRINKS THAT YOU CAN DRINK ALL DAY
In a mason jar, add one half sparking water (try lime, lemon or berry unsweetened for a splash of flavor) and one half filtered water.
Add any of the following slices for flavor and refreshing appearance:
Cucumbers and mint
Sliced watermelon and peaches
Orange and/or lime slices
Pineapple chunks (fresh or frozen but not canned)
Qi gong is helpful in boosting immunity and can be integrated in five minute spurts throughout the day or as a stand alone practice. Here are some videos of short and some lengthier practices that are free to view to encourage you to start building a practice.
Visit our “on demand page” for access to our library of donations based and low cost movement videos that you can engage easily from home.
Brain Waves and Immunity
What we think and how we think alters our immunity. When our brains enter the theta or meditative state, our immunity system functions more efficiently. However, meditation doesn’t mean clearing your mind of all things (which is not achievable for most people) but simply concentrating fully on a given task mindfully.
These free audio meditations can help you to achieve a brain wave state that is closer to theta state to help boost your immunity and release stress. As well, all of our movement classes are calibrated with brain music to help you begin recalibrating our brain wave frequencies. See the on demand classes page to access these classes.