Mindful eating requires us to pay attention to, and notice what our body is asking for. This is not necessarily a craving, but rather, the food that the body requires for internal balance.

The summer months are a perfect time to cleanse with a more cooling diet. This may include adding more raw food and lighter cooking techniques to your summer menus. The idea is to get accustomed to what your particular body needs. Listen to it. If you tend to overheat, choose cooling foods like celery, cucumbers, watermelon, berries, and almost any raw vegetable. If you tend to feel heavy and lethargic, you may have a weaker digestion that gets overloaded with too much raw food, so use cooling herbs like mint and cilantro to toss into some lightly sautéed vegetables. Mindful eating is one of the best ways to tap into your body’s nutritional needs, by allowing you to uncover some long-term digestive imbalances, which will ultimately benefit your overall complexion.

You can use these basic guidelines to tap into your own digestive energy needs.

1. Pay attention to your digestion twenty minutes after you eat. If your body tends to feel heavy after a meal, or full and bloated, then you probably need to lightly cook your vegetables, eat smaller amounts, and add herbs that will aid your digestion (mint, ginger, cilantro) so that your stomach doesn’t have to overwork.

2. Eat slowly and chew your food. When we eat slower, we tend to enjoy the flavors, digest better, and get more nourishment from our food. This will also improve your digestion tremendously.

3. Eat until you are 2/3’s full. We have grown up in “fast food” culture, which has created a tremendous amount of digestive problems. When you eat to satisfy, rather then to fill up, you learn how to nourish your body in a balanced way. Stop eating before you feel fullness and you will digest better, about 20 minutes later, you will feel satisfied, not full.

4. Prepare your own food. Food is medicine, but cooking is where the healing begins.

Kale with Cilantro/Mint Pesto

1 cup fresh cilantro
½ cup fresh mint
2 handfuls of raw cashews
Limejuice from 1 Lime (about 1.5 tablespoons)
2 garlic cloves
1 bunch of kale, stems removed, rinsed and chopped
2-4 tablespoons olive oil
1 spring onion, chopped
Sea salt to taste
Orzo pasta (Optional)

In a food processor, pulse together cilantro, mint, cashews, limejuice, garlic and 1-2 tablespoons of olive oil. You should be able to get the consistency of a nice rich paste. Set aside. (If you don’t have a food processor, use a blender or chop everything as fine as you can).

In a medium pot, cook 3/4 cup of dry orzo until al dente, about 7 minutes, set aside.

In a large pot, add 1-2 tablespoons of olive oil and 1 chopped spring onion, and sauté for 1 minute on medium high heat. Add in the kale and a pinch of sea salt and stir vigorously for 30 seconds. Add 1-2 tablespoons of water and cover, turn to simmer for 3-5 minutes or until greens are bright green and tender. Add 2 tablespoons of cilantro/mint pesto, orzo, and toss. Freeze the remaining paste for future use. Enjoy!

Laura Kauffmann and Beth Hooper are licensed acupuncurists and Chinese medicine specialists practicing in New York City.

As you say good-bye to winter, celebrate the changing of the seasons with a simple mind-body cleanse, Chinese medicine style, of course!

Waking Up The Body

There is no question that a plant-based diet is better for our bodies, but maintaining it can sometimes feel tiresome. Much of the time, the body just needs a push to initiate its own natural ability to cleanse, so a dietary change is often the thing we need most. Moving into spring requires lightening up the diet and changing some of the food preparations that we use in the winter months. Now is the time to switch from slow roasting to stir-frying, and trading heavy meats for lighter poultry and fish. Be sure to include plenty of whole grains, fruit and spring vegetables, which stimulate the cleansing action of the intestines, helping the body to eliminate toxins that build up over the winter months.

Here are two great recipes that will add some zing to your spring menu:

Asparagus Stir Fry

One bunch of organic green onions, chopped
1 tablespoon of olive oil
1 teaspoon sea salt
1 bunch of organic asparagus, cut into one-inch pieces
1 cup purified water
2 cups of organic sugar snap pears, cut into pieces
6 organic radishes, sliced
1 teaspoon Dijon mustard
1 tablespoon fresh tarragon

Rinse and chop vegetables. In a large sauce pan, add 1 tablespoon of olive oil and sauté onions for about a minute, add peas, asparagus and water and simmer for about 2-3 minutes until asparagus is tender, stir in mustard and tarragon and serve.

Sautéed Greens With Cashew, Lime And Cilantro

1 1/2 cups organic cilantro, chopped
2 handfuls of raw cashews
Limejuice from 1 lime (about 1.5 tablespoons)
2 garlic cloves
4 cups of organic greens, chopped and rinsed well (Kale, chicory, collards, Swiss chard, broccoli…etc)
2 tablespoons olive oil
1 scallion, chopped

In a food processor, pulse together cilantro, cashews, limejuice, garlic, and one tablespoon of olive oil. You should be able to get the consistency of a nice rich paste. Set aside.

In a large pot, add one tablespoon of olive oil and one chopped scallion and sauté for 1 minute on medium high heat. Add in the rinsed greens and a pinch of sea salt and stir vigorously for 30 seconds. Add 1-2 tablespoons of water and cover, turn to simmer for 3 minutes or until greens are bright green and tender. Add 2 tablespoons of cashew/cilantro paste to greens and toss. Freeze the remaining paste for future use.

Waking Up The Mind

The mind wakes up in spring from the deep slumber of winter. A great way to enhance this natural process is to create an exercise routine that activates your mind-body connection. We always like to pick something that requires a bit of focus and balance. Using your intention, or Yi, as we call it in Chinese medicine, is all about making that mind-body connection stronger. What better way to do this then with a basic yoga standing pose.

Standing poses, whether they arise from yoga, qi gong or a martial art practice all require the same thing…intention. With out it, you cannot retain a strong posture and therefore don’t get the added benefit of waking up the mind. Our favorite stance for spring is Tree Pose, or Vrikshasana. Not only does it symbolize upward growth, it also focuses on the importance of rooting one’s energy into the ground.

• Standing with your feet shoulder width apart, weight evenly distributed in both feet, take your weight onto your left leg. Bend your right knee up, placing it on the upper thigh of the left leg with the toes pointing down. To get the foot higher, hold the ankle with your right hand and move the foot up. Allow the bent knee to press the heel in against the thigh, while the thigh is strong in return against the foot.

• Keep the standing leg strong and straight. When balancing, feel the vertical action of gravity drawing you straighter over your supporting leg. If the balance is difficult, place your hand on the back of a chair.

• Drop your weight down through your tailbone while lengthening your spine up to the crown of your head.

• Place the palms of your hands together in the prayer position a few inches from your chest. If you feel ready, raise your arms above your head. Spread your hands apart and visualize them as branches. Don’t be afraid to sway a little: trees sway. Let your breath move in and out easily.

• After holding the pose for a few moments, lower your arms and foot and repeat the pose standing on the opposite leg.

Create your own ritual this spring or celebrate with tree pose and spring vegetables. Whatever you choose, we wish you a happy, healthy, refreshing seasonal change!!

Laura and Beth

Laura Kauffmann and Beth Hooper are licensed acupuncturists and Chinese medicine specialists with private practices in New York City. We have a passion for educating the general public about natural and organic skincare, so please send this link along to anyone who you think may be interested. You can visit our home page at www.sheessentialbeauty.com