Late Summer Newsletter 2012

Welcome to Utopia Health late summer newsletter, this is the fifth element in the Chinese medicine cycle. Earth sits in the cycle of seasons as a place of still, tranquil energy, and of heat, ripening and fullness. Time seems to slow down and we don’t want to move quickly. This Earth season acts as transition from yang to yin energy. This is like the space between the cycle of Spring growth (Wood), active Summer abundance (Fire) and the cool, inward emotions of Fall and Winter (Metal & Water). If you would like to read more about the Earth element please click here.

We also celebrate the incoming year of the Water Dragon on the first new moon of the year 23rd January 2012. So, if you have not quite got into the momentum of your resolution or goals for the year, I find this a much better time to start. If we can help you with any of you health resolutions please come in and see us. Valentines Day is just around the corner and health is always a loving gift. Vouchers for any of our treatments are available.

Noah is settling in and gives a very good Chinese style massage (Tui na), introductory offer 1 hr $45. Click here for more details.

Ilse’s next meditation / personal development workshop starts on Saturday the 18th of February – so save that date in your diary. This class will occur the 1st & 3rd Saturday of the month. There are limited spaces available so please call and book in asap. For more details please click here.

What to eat in the late Summer months

A healthy digestion system encourages an individual to be practical, self reliant and nurturing of self and others. Relaxing will improve digestion and good digestion will help you relax.

Sweetness is the flavour associated with the Earth element, excessive consumption of sweet can lead to dampness, and this represents stagnation and slows the body’s ability to transform food, reflected by lethargy, boredom, slow thought processing & brooding. Dampness is also represented as phlegm and mucus that accumulates in the digestive system, sinus problems thrush, headaches, and cellulite. (See Mychelle’s article in The Age)

Sweet foods are yang in nature and can build qi if the system is weak; too much sweet weakens the digestion instead of strengthening it, as excess amount create dampness. Refined sugar, which is very popular in a western diet; and found in so many foods, cause the stomach to produce too much fluid (damp) and therefore harm the spleen. Ironically a weak spleen then craves sweet flavours.

Sweets foods include oats, rice, peaches, beef, avocado, peas, and cucumber. Excess amount of sweet foods can also make the hair fall out.

Bitter foods are yin, descending and cooling; these can be helpful to clear damp and reduce heat from within the body, easing inflammations and infections, removing damp and phlegm and clearing the arteries to reduce blood pressure. In recommending this, don’t over eat these flavours as you can cause the body too become too cold and contracting and create more imbalance. Think of foods like celery, lettuce, alfalfa and rye. 

To help harmonise the Earth element and attune it to the body, choose foods that are mildly sweet, such as: millet, corn, carrot, cabbage, squash, potato, string beans, amaranth, peas, apricots and cantaloupe. 

Recipes for the late Summer months

French Green Bean Salad

500 gms of beans lightly streamed
4 lettuce leaf
1 cup of plain yoghurt
4 tsp fresh sage finely chopped
1 tbs lightly sautéed almond flakes

Method: Place lettuce in a bowl; toss the beans and yoghurt and place in bowl sprinkle the fresh sage and almonds over the top.

Rice Salad

4 Cups cooked brown rice
1 green onion chopped
2 tablespoons finely chopped parsley
1 cup peas slightly cooked

Dressing
2 tablespoons umeboshi vinegar (Japanese vinegar made from salty sour pickled plums)
1 tbs soy sauce
1 tsp olive oil
I tbs sesame seeds, toasted or pine nuts

Method: Mix all ingredients together toss gently with dressing and marinate for 3 hrs

Recipe Index - Click Here

We would like to wish you all an enjoyable late summer and hope the end of the school holidays are fun filled and safe. 

Kind regards,

Mychelle Whitewood 
& Team Utopia 
Utopia Health Care 
www.utopiahealthcare.com.au

Summer Time 2011

Summer time always feels like the most social fun time of year, everything feels lighter and free flowing; although, it does get a bit busy leading up to the school holidays, especially the Christmas celebration.

At Utopia we would all like to wish you enough time with family and friends, enough time to enjoy the warmth of the sun, enough time to play and frolic outside. Enough time to rest and relax and simply BE.

Often at this time of year we set some new year resolutions, a number of years ago I got together with a girl friend of mine and changed the resolutions to goals. We focused on different areas of our life, personal, professional, family, friends, spiritual, financial, and health. This gave us the opportunity to reflect on what is important to us, and what & where in our lives do we need to give more attention to, prioritising. Done with a partner, friend or even with your children, this exercise can help the family and you to keep focused and balanced in these areas in your life.

I would like to welcome Noah Roh who has joined the team at Utopia and will be available for Acupuncture consultations and treatments on Mondays and Wednesdays. And for the entire month of January (2012), Noah is offering, as an introduction, 2 treatment sessions for the price of one. Please click here to read a little bit more about Noah on his profile.

Ilse’s meditation classes have had positive feedback so the next Charka classes will start in the autumn of 2012. Stay tuned for the exact starting dates. Ilse will be available for counselling from the 1^st of February.

Noah will be in on Wednesday the 28^th December 2011 and Wednesday the 4^th January 2012. And back to regular days from Monday the 9^th January.

Mychelle will finish working on the 22^nd of December and be back available on the 29^th & 30^th December (just in case you need support after the party). And back into the regular hours from the 3^rd January. Of course if there is an emergency please try the mobile 0408887566.

And remember, if looking for that perfect gift for a loved one or a friend, gift vouchers are a great way to gift good health. Click here for some perfect ideas.

What to eat in the summer months click here

Recipes for the summer months

Tomato & Bocconcini Salad

One of my favourites and takes me back to my time in Napoli (Italy)

3 cups of fresh basils leaves

½ cup extra virgin olive oil

500 gms tomatoes (cherry ones work well)

½ cup black olives

6 bocconcini cheese( I prefer buffalo)

2 teaspoons red wine vinegar

Black pepper

Method: Place pepper, tomatoes, olives and most of the olive oil in a large bowl, put bocconcini and a little oil in another bowl, allow these to marinate for 30 mins. Drain bocconcini add to the bowl of tomatoes basil, and olives add red wine vinegar toss and serve. 

Parsley & Broad Bean Salad

Parsley is a great herb to grow in the garden and can be used in so many dishes; this herb has the ability to remove damp reduce urinary tract infections and get rid of bad breath.

Method: Chop a generous bunch of parsley mix with grilled red pepper, fetta cheese, broad beans, cucumber and sun dried tomatoes. Make a simple dressing with a good quality virgin oil and apple cider vinegar. Enjoy!

We would like to thank you all for giving us the opportunity to share in your healing journey and wish you all a safe and happy festive holiday. We look forward to supporting you in better health in 2012, the year of the Dragon, so remember if you haven’t got all the things you want to achieve before the end of 2011 then you have until the 23^rd January 2012 where the Chinese New Year begins.

Wishing you good health,

Mychelle Whitewood
& Team Utopia
Utopia Health Care
www.utopiahealthcare.com.au 

SPRING NEWSLETTER 2011

Welcome to Spring,

Welcome to new beginnings and the clearing out of the old. An adventure awaits, it’s as though ones whole being can be cleansed and made fresh. My home is recently going through a “spring clean out”. In the last month of so I started doing the 5 Tibetan rites again, these are a simple group of exercises that I have been recommending to my clients as I have felt such benefit and they only take about 10 minutes each day. There will be a copy of the exercises on the web by next month, otherwise Google search them if you can’t wait.

I trust you have all enjoyed the winter I know many are wanting the warmth of summer and have headed north to get some sun.
 
Much has been happening at Utopia Health Care, more behind the scenes getting prepared for the spring and summer, so please excuse me not getting the last 2 seasonal newsletters out. We said good bye to Di Chanellor, who has moved into creating other things.
 
We would like to welcome Ilse Jamonts, who  has come on board to share her skills as counsellor and facilitator in meditation. The Meditation classes that she ran in July on stress received positive feedback. Her next Meditation workshop will start after the Spring Equinox Sept 22. For more details please click here. 

Spring is always a favourite time of year for me, as I love the fragrance of budding flowers and the blossoms. Spring is associated with the Wood element think Green, the new shoots budding and if you wish to read more about the 5 Elements of Emotions then please click here.

The hint of warmer weather tempting us to expose a bit more skin, but be careful as once the sun goes down the cold is still there and able to enter into the body via the skin, which is why so many of us come down with a cold. Remember this is also the time of windy weather to help spread all the pollen around.

Spring is also the time for allergies and those who suffer from hay fever often, this is the most distressing time of year. Acupuncture can help immediately in the acute phase (on the day) and Chinese herbs are a great way to get relief and to start building up the immune system. Consider avoiding some of the common foods that may contribute to these seasonal allergies, dairy, wheat, chocolate eggs, and nuts. Try stopping these for 3 months to give the body time to rest and repair.

This is also the time of year to pay attention to the liver and gall bladder – cleansing the body of the fats and heavy foods of winter. Try adding fresh herbs such as basil, fennel, marjoram, dill to your meals these are pungent herbs to help raise the yang energy (after the descending winter). Now is a good time of year to start sprouting some grains or seeds, these are a great addition to salads.

Now is also a good time of year to abstain from alcohol for a few weeks (or months). Try adding chlorophyll rich foods e.g. wheat or barley grass juice/powder. Lacking inspiration try a massage to get things physically moving.

Click here for a full range of health treatments available from Utopia Health Care.
 
Wood Element

Waking early and being at your most creative in this phase of the day, means the wood aspect of you is healthy and your energy balanced. If you are the type of person that has difficulty waking up or getting motivated in the morning, Wood could be stressed and in need of some support. How is your appetite in the morning? Try starting the day with hot water and lemon to start cleansing the body, stretching before breakfast and get the body in motion.

The wood element governs muscles and tendons, which bring grace and flexibility, so if one is suffering from muscle, knee and elbow issues this may indicate poor wood circulation. Having a Massage is a great way to improve circulation. Wood reflects beginnings, birth and Spring. It is a bursting forth of new ideas, new vitality and new beginnings. Wood Qi is spontaneity, flexibility and activity. Wood is strong and flexible like bamboo, and associated with warmth, generosity and co-operation. Wood can be wide and outgoing, always seeking to grow and expand.

Emotions of Wood

Anger is the emotion related to Wood. When all is in balance, a person can move forward with plans, even when there are bumps in the road they will have the ability to deal with changes. When out of balance, anger results from being thwarted in planning and execution. This Anger can become the primary emotion, with a person interpreting that his way, the right way, is blocked. ‘Shout’ is the sound associated with Wood, this can be heard in the tone of someone’s speech and not necessarily in anger, try listen to friends when in conversation to guess their element type.

If one has rested and stored their energy in the winter, one will have the strength to move forward with new plans and projects in the spring. As with plants bursting through the ground and growing up toward the sunlight, we will also feel the urge to be outside as the weather warms up, to garden or build or begin new activities.

Spring Recipes for a more Healthier Lifestyle

Broad Bean Dip

Broad beans are sweet in nature and have the ability to strengthen the spleen and defending itself from and over excited liver. Broad beans can help reduce excess fluid from the body so can be helpful clearing runny nose especially in kids and may benefit those wanting to lose weight.

Ingredients.

500 gms broad beans.

Clove garlic

1 teas fresh marjoram,

1 teas ground cumin

40-60 mls extra virgin olive oil

Salt and pepper to taste.

Place beans in saucepan and bring to boil, cook about 10 mins or until soft, drain off water, but keep some in reserve. Place beans in a blender (Thermomix is great for this if you’re lucky enough to have one) with a small amount of water, blend until smooth; now add all other ingredients and blend, if it is too thick the left over water maybe added. Place in serving bowl.  As a garnish or added flavour blend some paprika, cumin and oil and drizzle over the top. Enjoy as a snack great for kinder or school with flat bread and biscuits.

Salad with a difference

50 gm dried aduki beans

75 g millet

60 g broad beans

50 g fresh peas

50 g Lebanese cucumber

6 sun dried tomatoes chopped (preserved in oil)

2 spring onions chopped

15g/1cup mixed herb leaves basil, dill, chervil oregano, parsley

1 tbsp olive oil

1 ½ tbsp or balsamic vinegar

25g parmesan, pecorino, or hard sheep s ‘cheese shaved

Salt and pepper.

Bring a large saucepan of water to boil and add aduki beans, simmer 45-60 mins until beans are almost tender, about 10 mins before the end of cooking scatter in the millet and continue boiling until beans and millet are cooked.

In another saucepan bring water to boil and add a pinch of salt, add the broad beans and simmer 1 min, remove with slotted spoon and set aside to cool.

Dice Lebanese cucumber.

Peel the broad beans.

In a large bowl combine broad beans, Lebanese cucumber, uncooked peas, tomatoes, spring onions, herb leaves, aduki beans and millet.

Toss to combine add in the oil from the tomatoes and other oil and vinegar, season with salt and pepper.

Just before serving toss in the shaved cheese.

If you are interested in learning more about cooking with grains I came across this great book a few years back, “A Cook’s guide to Grains” by Jenni Muir.

The team at Utopia Health Care wishes you a great Spring and look forward to continuing in supporting you.

Best regards 

Mychelle and the Team at Utopia Health Care

Metal Element

The Metal Element

The strength of the lungs will indicate the body’s own effective immune system, also known as wei qi or protective qi. This protects the skin, nose and mouth from external attack by viruses, cold and germs. These external attacks can often be led by wind. So if the wei qi is not strong one can get every cold and virus going around, and the cold may last longer, so this is a perfect time of year to boost the wei qi or the lung energy, to protect from colds and flu, the common pathologies that are around at this time of year.

The Emotions of Metal

This corresponds to the emotion of grief, sadness and loss; the Lungs and the Large Intestine are where this emotion is expressed inside the body. A secondary aspect of grief is loneliness, which is often a deliberate act of isolation to process traumatic information.

Lungs that are strong make an individual effective in how they go about their tasks and help maintain their purpose in life. The Large Intestine lets go of what is no longer necessary.

When the Metal Element is out of balance, a person will create a barrier of emotional protection, to discourage others from physical or emotional contact. They can cut themselves off from others and can often appear as being aloof.

The Metal Element within the healthy individual is expressed through a person’s radiance and their ability to inspire others. This person has a healthy self esteem, recognising their own intrinsic value, and is able to honour their commitments. This balance promotes the ability to experience sadness and let go. The beauty of metal lies in its ability to change; think of the many and varied roles you have in your own life.Breathing Exercise

– mindful breathing connects you to the present moment. Allow yourself to sit comfortably, place your hands lightly on your lower rib cage and belly so that fingertips lightly touch. Breathe so that your fingertips move slightly away from each other. This encourages deep breathing and exercises your diaphragm. Breath for 10 counts (inbreath + outbreath = 1 count). If you get distracted, start again. Try this whenever you are stressed.

AUTUMN NEWSLETTER 2011

Hi, and welcome to our autumn newsletter,

It’s such a beautiful warm day outside it really doesn’t feel that winter is almost upon us. We have had a few cool days to make us aware that the seasons are changing. Scarves need to come out to protect the neck as the wind can whip up at any time and allow a wind invasion to enter. This means our immune system is under threat, leaving us vulnerable to colds and flu. As you may notice, when the sun goes down it drops a lot in temperature: be prepared!.

It’s time to celebrate our 2^nd birthday Utopia Health Care has been open for 2 year and enjoying the sharing and support of old and new clients.

We have said goodbye to Di Challenor, who is creating and exploring other areas.

Welcome to Ilse Jamonts. Please read her profile for the service she is providing. I have spent many years studying with Ilse both in meditation and other esoteric studies. In this time I have gain much on a personal developmental level, and therefore also a deeper understanding of the healing that takes place in the body mind and spirit).

We also welcome in the year of the Rabbit, lovely cute animals that deliver joy to many, for some of the Chinese astrology signs the Rabbit can be a very lucky year.

Wishing you a happy Easter for those that celebrate this festival, if you are on holidays may they be safe and restful. 

Metal Element

This corresponds to the emotion of grief; the lungs and the Large Intestine are where this emotion is expressed inside the body. A secondary aspect of grief is loneliness, which is often a deliberate act of isolation to process traumatic information. When the Metal Element is out of balance, a person will create a barrier of emotional protection, to discourage others from physical or emotional contact. They can cut themselves off from others and can often appear as being aloof. Lungs that are strong make a individual effective in how they go about their tasks and help maintain their purpose in life. The large intestine lets go of what is no long necessary. A metal element in balance is able to honor their commitments, this balance promotes the ability to experience sadness and let go.

Maybe add something extra about the natural process of letting go.  Many people are naturally feeling the urge to declutter, letting go of old, unnecessary stuff, making way for space and simplicity.

The strength of the lungs will indicate the body own effective immune system, only as wei qi or protective qi. This protects the skin, nose and mouth from external attack by viruses, cold and germs, these external attacks can often be led by wind. So if the wei qi is not strong one can get every cold and virus going around, and the cold may last longer

Dryness is the most common in the autumn months due to the wind and the residue of summer heat, dry lips dry throat dry skin dry cough and constipation. To treat dryness in autumn add moistening foods to your diet, such as tofu, tempeh, soya milk, spinach, barley, millet, seaweed, mushrooms, almonds, sesame seeds, pears and apples.

Food and herbs that are pungent in flavour are beneficial to the lungs, the pungent flavor moves up into the lungs to clear them and encourages wind to move out of the body. Consider Chai tea with it’s spices of cardamom, cinnamon and cloves.

Other herbs such as bay leaves, caraway seeds, nutmeg, rosemary, thyme, dill, fennel onions and garlic all have an expanding nature and help strengthen the lung, although don’t over use them in autumn.

Good health in autumn sets one up for good health in the winter...

Try rye bread instead of the typical wheat, as rye helps remove damp.

Leek and potato soup builds energy, improves digestion strengthen the lung liver and kidney. The combination has a warming comforting and calming effect.

I found this recipe from a client’s blog, we were discussing the virtues of Millet and she said how much she also liked it and I asked if I could use it, so thanks to Anthea Amore.

Millet slice
 
2 Cups millet (cook in 4 cups filtered water)
2 medium onions, diced
1 tbs cumin seeds
2 tbs coriander powder
1 tsp smoked paprika
1 tsp dried thyme
2 tbs yeast flakes
1/3 bunch fresh coriander, stems and leaves chopped finely (you can use mint or parsley too)
1 dsp salt
¼ cup olive oil
½ cup tahini
½ cup filtered water


Cooking the pumpkin
Roast the pumpkin first. I like to cut it into one inch thick wedges but feel free to cut it how you would like to present it. Lay the pumpkin pieces flat on a baking try and douse with olive oil and generous sprinkle some salt & cracked pepper. Place in the oven at 190c and bake until golden and soft.
 
Cooking the millet
Don’t be scared of cooking millet. In this recipe it doesn’t matter if you over cook it or if it goes mushy! So give this super food a go. It’s delicious!
Put the millet into a saucepan of water and bring to the boil. Then turn down to simmer and allow it to cook and absorb the water for approximately 20 minutes. By now chances are the millet has soaked up all the water and should look mostly cooked (yellowish in colour, not much uncooked grain left). Keep the lid on! Now turn off the millet and let it steam in the pot for a further 10 minutes or until you are ready to use it.
 
While the millet is cooking, you can sauté your onions on a medium heat, along with all the spices, until the onion is soft.
Then place the millet in a large mixing bowl, add the onion/spice mix, yeast flakes, and the chopped fresh coriander. Mix the tahini, olive oil, salt & water together with a whisk, until all the lumps are smooth. Pour over the millet and mix by hand or with a wooden spoon if millet is too hot to handle! Press into a baking dish approximately 20cm x 30cm and approximately 1.5 – 2 inches high.
 
Drizzle olive oil over the top of the slice and scatter sesame seeds.
Bake for 30 minutes at 190C.
Top each piece with a roast pumpkin wedge and 3-4 table spoons of the Tomato, Artichoke and Coriander salad on top of that.
Serve warm or cold.
Great for a lunch box snack to take to work or for kids lunch boxes.