health through seasonal cooking
“live in each season as it passes, breathe the air, drink the drink, taste the fruit” – henry david thoreau
falling into winter
slowly but surely we’re “falling into winter” – the leaves are at their glowing peak and about to do their last spectacular dance in the crisp december chills. it’s time for everything to slow down. even the blood flows thicker and more heavily. foods want to be simmered, cold salads are being replaced with hearty soups made of root vegetables and the japanese style nabe hot pots find their way out of the back of cupboards. nuts, seeds and dried fruit are a welcome snack – just as they are for last scurring squirrels – to build up winter reserves and get ready for the cold that’s around the corner. we now need to adjust to colder and shorter days by eating more root vegetables and cooking them slowly, on a low flame. root vegetables acquire downward energy by growing into the ground. by eating them we can acquire that same energy. this becomes more important as autumn progresses and nature contracts its energies and moves its essence inward and downward: the sap of trees goes into their roots, leaves and fruit fall, seeds and pods dry up, grasses and weeds release their pollen. It is a time to store up fuel and food.
while we sit under the kotatsu (a low japanese table with a heat lamp underneath the table top and a blanker over it), with it’s lovely effect of a lower body wrapped with warmth and a cool head… the steam swirls rising hypnotizingly out of our hot tea mug remind me of past winters here in japan: we gaijin (japanese for foreigners) call this “indoor camping” to justify why we’re sitting in our living rooms with thermals and a coat on… central heating – an oh so distant memory…
the good side to this – yes there is a good side – is learning that acclimatization to winter is both necessary and actually quite easily accomplished through choosing the right clothing, bathing and of course the foods of this season.
autumn harvest
as autumn sets in we add more vegetables of the allium family (onions, leeks, scallions, garlic and chives), and cabbage family (of course cabbage, hakusai, broccoli, cauliflower) as well as kale, squashes and mushrooms to our shopping list. as for the fish in season: atlantic mackerel, bluefish, monkfish, native oysters, red snapper, scallops (bay and sea). if you’re not a vegetarian: duck, venison, rabbit, pheasant and wild turkey make for a wonderful variety.
add a little song to that
(thank you simon and garfunkel) -
“are you looking for good autumn health
parlsey, sage, rosemary and thyme
then don’t leave these four herbs on the shelf
parsley, sage, rosemary and thyme”
- and any dish turns into medicine! these herbs are highly recognized for their antibacterial properties and delight with lovely flavours and aromas.
winter warmth
with the impermanence of autumn comes winter – the end of all the seasons. this is when we emphasize the so-called yin principle: become more receptive and introspective. on a spiritual level this means it’s a good time to rest and meditate (interested in a retreat? follow this link and approach christmas/new year in a different way this time). on a physical level we need to store energy, even put on a little weight and stay active to keep our spine and joints flexible (you can find a winter stretch to help do just that here), despite the slow winter yin process. we now need to adjust to colder and shorter days by eating more root vegetables and cooking them slowly, on a low flame. root vegetables acquire downward energy by growing into the ground. by eating them we can acquire that same energy. this becomes more important as autumn progresses and nature contracts its energies and moves its essence inward and downward: the sap of trees goes into their roots, leaves and fruit fall, seeds and pods dry up, grasses and weeds release their pollen. it is a time to store up fuel and food. 
food and its preparation
talking of which, food and the way it is prepared, play a large role in keeping warm during winter. if you notice any of the symptoms that are mentioned near the end of this article we recommend reducing raw foods (keep salads to a minimum and stay away from tropical fruit). it is helpful to know your seasonal vegetables and fruit. we use root vegetables and more dried than raw fruit now. if you just love your fruit, why not focus on apples and pears, the “seasonals”. you can also make them into a lovely compote adding raisins & prunes and of course the warming spices like cinnamon, cloves, ginger and a slice of lemon, yuzu or orange (if organic you can leave the skin on for extra flavour and effect). keep the warming spices close at hand and add them to stews, baked goods and teas generously (unless you are allergic of course).
warm hearty soups and stews, whole grains (especially brown rice, rye, barley, millet, oats, quinoa, amaranth), winter greens, anything that can be pickled or fermented and beans (especially the dark coloured ones since the colour for the water element is black/blue). all sounds really good now, doesn’t it? in general, we cook slowly over a low flame with just a little water to internalize our focus and as a result turn the energies inward and downward.
traditional chinese medicine (tcm) also recommends that we move more toward the salty (miso, soy sauce, seaweeds) and bitter flavours (endive, turnips, citrus peel, winter greens, even carrot and daikon tops – yes! we eat those, they’re great in a stir-fry, as a garnish or simmered in soups, etc). the two flavours – salty & bitter – promote a sinking, centering quality which heightens our capacity for storage and helps to bring the body heat lower and deeper. however, salt needs to be added with caution because it is usually overused in a typical diet, especially here bin japan. excess salt tightens both the kidney and bladder and causes coldness as well as over-consumption of water, which again weakens these organs and affects the heart.
tcm likens the dark blue and black colour to the beginning of winter and the water element, with the bladder and kidney governing the waterways and ruling the lower part of our body. as they provide both energy and warmth we need to take special care of our water element during these cold months – these two organs need to be kept warm and unstressed. one way you can do this most successfully is by covering up the lower back and abdomen – a haramaki (japanese for belly warmer) works wonders and so do tightly fitting undershirts as well as leg and wrist warmers, best made of silk or wool, especially the cashmere and angora versions. if you find you’re going to the bathroom more often than normal (between 4-7 times a day) following our different tips, plus keeping caffeine at bay and refined sugars out will make a difference and be received gratefully by both kidneys and bladder.
the way of hot baths
another great winter treat is the sento (public bath) here in japan. we go frequently and enjoy the hot steamy washing area with the different pools and the sauna or steam baths. for our friends in the west, why not add “yuzu” or pure sea salt for an even stronger effect. it is important, especially in winter, to end on a cold dip, or if that’s too shocking a cold bucket bath or shower down, to close up the pores that have just soaked up all the heat and are wide open… for a cold or flu to enter. so just make your last bath/shower a quick cold one, lock the heat in and get the circulation going – that way you won’t feel exposed or chilled on your way home 
. plus with the increased circulation to the limbs you’re sure to get rid of cold feet & hands.
imbalances
in tcm there are many different “water imbalance patterns” like kidney yin or yang deficiency or deficient kidney ki that manifest in their own particular way and cause different symptoms, especially during winter. just a few examples are: any urinary, sexual or reproductive imbalances, all bone problems, especially those of the knees, lower back and teeth; hearing loss, ear infections and disease or head-hair problems like hair loss, split ends, premature graying. on a psychological level you may experience excessive fear, worry and insecurity.
a balanced diet, body-work, appropriate exercise and regular sleep (best sleep is before midnight, hint-hint…) combined with well planned rest, relaxation and meditation can work wonders. oh, and remember: don’t worry, be happy – your kidneys will thank you!
spring the challenges
(we’re preparing for hibernation, bear with us 
)
summertime and the living is easy
(no sweat – please take it easy for now, ingest plenty of liquids and enjoy the fruit of this season)
