This healthy, satisfying and delicious salad is perfect for these hot summer days and nights. In Traditional Chinese Medicine red leaf lettuce, cucumber, tomato, lemon, cilantro and avocado cool the body internally. Onion, corn, shrimp and cajun spices are warming and balance the other ingredients. The cajun spices give the shrimp a good flavor but are not overly spicy hot.
As written this recipe will serve 4 hungry people.
Ingredients
3 to 4 ripe medium tomatoes, chopped
3 small cucumbers sliced
1/2 medium red onion thinly sliced
2 avocados peeled, pitted and sliced
1 cup cooked corn kernels from 2 fresh cobs or frozen cooked and drained corn. I boil or steam the corn in the morning before I make the salad.
1 large red leaf lettuce chopped
2 Tbsp unsalted butter
1 lb large raw shrimp peeled and deveined
1 tsp cajun spice
2 cloves garlic pressed
Pinch salt
3 Tbsp olive mild or extra virgin
Juice of 1 large lemon about 3 Tbsp ( lime juice is ok too)
1/2 bunch cilantro (1/2 cup chopped)
1 tsp sea salt or 3/4 tsp table salt
1/8 tsp black pepper
Preparation
Place the shrimp in a medium sized bowl, add 1 tsp cajun spice, 2 pressed garlic cloves and a pinch of salt. Gently stir and toss to combine ingredients well.
Heat large non-stick pan over medium high heat. Add 2 Tbsp butter and melt. Once butter stops sizzling, add shrimp in a single layer and sauté 2 min without disturbing. Turn shrimp over and sauté another 1-2 minutes until just cooked through. Don’t overcook shrimp because they will become rubbery. Place cooked shrimp on a plate and set aside to cool.
Chop red leaf lettuce into bite size pieces. Add lettuce to a very large bowl. Add the rest of the vegetables and gently mix /toss together. Add the shrimp to the salad bowl and gently toss.
For the salad dressing, in a small bowl, whisk together 3 TBS lemon juice with 3 TBS olive oil add a pinch of salt and 1/8 tsp black pepper and wisk again. Stir or wisk in 1/2 cup chopped cilantro. Drizzle dressing over the salad then gently toss and mix to be well combined. Serve and enjoy.
Toasted pine nuts (about 1/2 cup) can be substituted for the corn. Also grilling the corn instead of steaming or boiling adds another nice flavor to the salad. This recipe was inspired by Natasha Kravchuk at natashaskitchen.com.
This salad is so good I make it once a week during the summer. I hope you enjoy it as much as I do.
Acupuncture is an excellent alternative to cortisone shots especially since cortisone shots have a serious downside and can destroy tissue.
An article published in the October 2019 issue of Radiology demonstrated that some people who received cortisone shots for knee pain and hip pain experienced a worsening of osteoarthritis as well as destruction of the joint. Other side effects of cortisone shots observed in this study included bone loss, bone fractures and death of bone tissue.
How can acupuncture help? Acupuncture alleviates pain, reduces inflammation and restores normal movement of the joint. Acupuncture also activates the growth and production of cartilage cells and stimulates cartilage repair. An article in the American Journal of Translational Research in 2016 demonstrated that acupuncture made improvements to cartilage in the knee within four weeks.
Another important way to alleviate painful joints is to follow an anti-inflammatory diet rich in vegetables, grass fed meats and healthy omega 3 oils. If you would like more information on diet and lifestyle changes to alleviate pain then I recommend downloading my free ebook 3 Ways to Heal Chronic Pain at the Root.
Acupuncture is an excellent alternative to cortisone injections. Acupuncture provides pain relief without side effects and provides the benefit of actually repairing damage cartilage. If you are looking for an alternative to cortisone injections call me at 480-832-0966 to schedule an appointment to begin feeling better.
In the last three posts I have discussed how you can boost your immune system with supplements, foods and acupressure. Other essential actions you can take to strengthen your immune system include:
Reducing stress: Stress weakens our immune system. The stress hormone cortisol reduces the number of immune cells available to prevent illness. Find time each day to do something that you enjoy that helps to alleviate stress. It can be things like exercise, a walk in nature, quiet time to yourself, reading a book or meditation.
Sleep: Prioritize getting enough good quality sleep. Sleep helps your immune system because the body produces protective immune proteins called cytokines during sleep. If you are sleep deprived your body produces fewer cytokines leaving you more vulnerable to getting sick.
Drink plenty of water: Staying hydrated helps your immune system by bringing more more blood and nutrients to our organs and by clearing pathogens and cellular debris from our lymph system. Try to drink half your body weight in ounces of water. So if you weigh 150 pounds your target would be 75 ounces of water.
Avoid sugar: Sugar suppresses our immune system by reducing the effectiveness of immune cells to fight off pathogens. Most of us don’t realize that sugary foods decrease the strength of our immune system by half and this effect lasts for 1-2 hours, making us more vulnerable to getting sick.
Through this series of posts my intention has been to provide you with valuable information that you need to stay healthy. At this time it is absolutely essential that we all know how to care for ourselves and that we prioritize self care. Now is the time to make these lifestyle changes that will keep us healthy now and into the upcoming cold and flu season.
And of course since I provide acupuncture in Mesa, AZ I would be remiss if I did not mention that acupuncture can help reduce stress, lower cortisol levels and promote better sleep. Acupuncture also strengthens the immune system. If you would like to reduce stress, sleep better, boost your immune system or learn how to eat more nutrient rich foods call 480-832-0966 to schedule an appointment.
Many people ask how do I stimulate my immune system? Since I provide acupuncture in Mesa, AZ, I often teach my patients three easy to find acupuncture points that boost the immune system. They can press on these points and give themselves a mini treatment between appointments .
Here is a 5 minute acupressure massage that you can do every day to keep your immune healthy. I recommend gently massaging each point in a circular motion with your fingertips for 30 seconds. Remember to do both right and left sides.
1. Kidney 27 is a powerful point to boost the immune system. It also helps to stop coughing and alleviates shortness of breath. It is located in a small depression just below the collarbone about 2 inches from the center of the breastbone. The location of Kidney 27 is marked by the yellow dots below.
Kidney 27
2. The Three Scholars are located on the palm side of the forearm. They are a series of three points and are powerful points to resolve Lung issues. In Traditional Chinese Medicine the Lung is related to our immune system and inorder to boost the immune system we need to support the Lungs. These points also alleviate cough and difficulty breathing.
The Three Scholars The first point is located 3 finger widths from the crease of the elbow. Feel for a tendon at the crease of the elbow on the thumb side and go 3 fingers down in line with the side of the tendon.
The second point is located 4 fingers down from the first point and the third point is located 4 fingers from the second.
3. Team of Four Horses are three points located on the outside of the thigh. I have found these points to be highly effective to support the immune system as well as alleviating cough, allergies and sinusitis.
Four Horses marked by blue dots. To locate: Find the outside corner of the top of your knee cap (red dot). Go four fingers up in a line from that spot and then another four fingers up along the same line. You will now be at the green dot. Go three fingers to the outside of the green dot. This is the first point. You may want to mark it. To find the second point go four fingers up from the first point. To find the third point go four fingers down from the first point.
These points are especially important if you are feeling run down or have been around people who are sick. These points are a great addition to supplements and foods that support the immune system that were posted previously. Those links can be found here:
Knowing which foods boost the immune system and keep the immune system strong is especially important right now. Along with providing acupuncture in Mesa AZ, I can also teach you how to keep your immune system strong by eating the right foods. In my last post I wrote about 4 Crucial Supplements to Boost Immunity https://www.acupuncturemesa.com/4-crucial-supplements-for-a-healthy-immune-system/. I would like to continue on that post by discussing how you can obtain those important nutrients in the foods you eat and to provide 2 delicious recipes that incorporate many of those foods.
Vitamin C
Vitamin C supports our immune system by stimulating the production of white blood cells and immune cells that mobilize, engulf and destroy pathogenic organisms. Vitamin C also protects our immune cells from damage and promotes the production of interferon which attacks viruses.
Foods high in Vitamin C are:
Broccoli: has more Vitamin C than citrus fruits. Cook lightly to counteract gas formation.
Cabbage: green, purple and Napa. Also has more vitamin C than citrus fruits.
Bell peppers, tomatoes, parsley, sprouts, strawberries, citrus fruits and rose hip tea are also good sources of Vitamin C.
Zinc and Quercetin
Zinc is a trace element that improves immune function and inhibits viral replication. Quercetin is necessary to transport zinc into cells where it can stop viral replication.
Nuts and Seeds: almonds, hemp, flax and pumpkin seeds
Quercetin is found in: broccoli, kale, red leaf lettuce, watercress, cilantro, radicchio, asparagus, onions (particularly red), apples, cranberries, blueberries, green tea and red grapes.
Vitamin D
Vitamin D is a hormone that although found in small amounts in food is mostly produced by our bodies after exposure to sun light. Most people living in the United States do not have sufficient levels of Vitamin D.
Foods that contain vitamin D are egg yolks, wild caught salmon, sardines, herring and mushrooms.
When using foods to boost the immune system it is important to choose 1-2 foods from each of the above categories in every meal.
Recipes
Sauteed Kale and Garlic
This is a quick and easy dish to make. Lacinato kale or Italian kale has a smoother texture and is less bitter than the curly kale pictured above. Kale eases lung congestion and garlic has antiviral properties that inhibit common cold viruses. Sauteeing the garlic to a light golden brown before adding the kale gives the dish a nutty flavor.
4-5 cloves garlic, finely chopped
3 tablespoons olive oil
2 bunches of licanato/Italian/dinosaur kale
1/4 teaspoon sea salt
Juice from 1/2 lemon
Remove the stems from the kale and coarsely chop the leaves. Saute the garlic in the olive oil on medium high heat, stirring frequently until the garlic is just a very light golden brown. If the garlic gets too brown it will become bitter. Add the kale and toss with the garlic and oil so that it is well coated. Continue to saute for 4-5 minutes stirring frequently. Remove from heat and sprinkle with salt and lemon juice. Toss all together and serve.
Chickpea Broccoli Casserole
This easy recipe uses many of the veggies from the above list of immune boosting foods. This recipe may be too bland for some folks. Feel free to add herbs to your taste. I often add red pepper to give it a little heat.
3 16 ounce cans chickpeas drained and rinsed
1 large onion quartered and thinly sliced
3 large carrots grated ( about 3 cups)
1 head broccoli cut into small florets ( about 4 cups)
2 tablespoons thinly sliced chives
1/2 cup whole wheat bread crumbs (or coarse almond meal if gluten free)
3 tablespoons olive oil
1 cup organic vegetable or chicken broth
1 teaspoon sea salt
Preheat oven to 350 degrees F
In a large bowl mash the chickpeas with a potato masher for 2 minutes. Or mash in a food processor. Stir in the vegetables and mix well. Add bread crumbs or almond meal and mix add olive oil and mix again. Add vegetable/chicken broth and salt to the mixture and combine thoroughly. Place in glass or ceramic casserole dish, press mixture evenly and firmly in dish. Cover and bake for 45 minutes. Uncover and bake for 15 more minutes.
Learning to cook vegetables that taste good and are pleasurable to eat is a real skill. The above recipes are based on recipes I make regularly from the cookbook entitled Vegan with a Vengeance by Isa Moskowitz. This book is full of recipes that are healthy, delicious and can be easily incorporated into your diet even if you are not vegan.
If you would like to learn more about how to keep your immune system strong by eating foods that boost the immune system please call 480-832-0966 to schedule an appointment and I would be happy to discuss this important topic with you in more detail.
And of course, since I provide acupuncture in Mesa AZ, I would be remiss if I did not mention that regular acupuncture keeps our immune system functioning at optimal levels and provides immune system support. If you would like to schedule an appointment to “tune up” your immune system call 480-832-0966.
Now more than ever it is important to keep our immune system primed and ready to neutralize the variety of viruses and microbes we come into contact with on a daily basis. Many people are asking how can I strengthen my immune system? Along with receiving regular acupuncture in Mesa AZ for immune system support, research has proven that specific vitamins and nutrients boost immunity and keep our immune system working at optimum levels. Listed below are supplements that research has shown maintain a healthy immune system. When choosing supplements it is important to purchase from high quality reputable sources. Also important is to select supplements made from whole foods whenever possible. I have included reputable brands that I recommend and are easy to find. This list is by no means a substitute for medical advice and you should always consult with your medical provider before taking any supplement.
Vitamin C
Vitamin C also known as ascorbic acid is an essential nutrient and anti-oxidant that protects our vital cells from damage as well as supporting immune function. Vitamin C supports our immune system by stimulating the production of white blood cells and immune cells that mobilize, engulf and destroy pathogenic organisms. Vitamin C also protects our immune cells from damage and promotes the production of interferon which attacks viruses.
Most people can tolerate 2,000 mg per day without gastro intestinal discomfort. The goal is to maintain a high blood level, but since excess Vitamin C is excreted in the urine it is best to take 500 mg 4 times a day. Reputable brands include MegaFood, Garden of Life Vitamin Code Raw Vitamin C and Pure Encapsulations Ascorbic Acid.
People who have hemochromatosis, take iron chelators or who have abnormally high iron levels should consult with their physician before taking Vitamin C supplements.
Zinc and Quercetin
Zinc is a trace element that improves immune function and inhibits viral replication. Quercetin is a compound found in plants like broccoli, leafy greens, red onions, apples, green tea and red grapes. Quercetin is necessary to transport zinc into cells where it can stop viral replication.
The picolinate form of zinc is the most absorbable. A recent study by Tufts University showed that 30 mg per day improved immune function in people aged 65 and older by 45 % and by 29% in younger persons. Dosage of quercetin is between 250-500 mg. Reputable brands for both include MegaFood, Pure Encapsulations, Life Extension and Thorne Research.
Vitamin D
Vitamin D is a hormone that although found in small amounts in food is mostly produced by our bodies after exposure to sun light. Most people living in the United States do not have sufficient levels of Vitamin D.
Data from 25 randomized controlled trials from around the world showed that daily or weekly supplementation of Vitamin D reduced the risk of acute respiratory infections by more than 50% in people with low levels of Vitamin D.
It is important to get a baseline blood test for Vitamin D because the body can store it and levels can get too high causing an excess of calcium in the blood which can lead to nausea, vomiting, weakness, kidney stones and bone pain. Experts from the Endocrine Society recommend monitoring your Vitamin D levels and taking enough to stay in the 40-60 ng/ml range.
Reputable brands include MegaFood D3, Thorne Research D-1000 and Life Extension D3.
In addition to supplements it is important to eat a diet rich in vegetables and avoid sugar. You can’t add enough supplements to overcome a poor diet. In my next post I will discuss foods that increase immunity and include a few delicious recipes.
And of course, since I provide acupuncture in Mesa AZ, I would be remiss if I did not mention that regular acupuncture keeps our immune system functioning at optimal levels and provides immune system support. Acupuncture has a 3,000 year old history as a preventative medicine. As a matter of fact the ancient acupuncture physicians were only paid if their patients stayed healthy. Many of my regular patients often comment on how happy they are to stay healthy during cold and flu season. If you would like to keep your immune system healthy during these chaotic times call 480-832-0966 to schedule an appointment.
I am very happy to be back in the office and doing what I enjoy most- helping people to become healthier and thrive in our modern chaotic world. I provide acupuncture in Mesa, AZ and have made many changes in the clinic over the last several weeks to create a safe and comfortable treatment environment.
Along with myself, you will be the only other person in the clinic. I have new powerful HEPA air filters with UVC sanitizer lights to filter and clean the air in each treatment room. When the rooms are empty the HEPA filters are turned on high to provide the highest level of air purification and when patients are in the room they are turned down to a lower and quieter setting. I am also alternating treatment rooms so there is a minimum of 30 minutes of time between patients in each treatment room. This allows the air to be ultra filtered between each patient.
I will be wearing a mask and am asking all my patients to wear a mask to their appointment and to wash or sanitize their hands before heading into the treatment room. After each patient leaves the office all surfaces that were touched are wiped down with a medical grade sanitizer.
Since re-opening last week the process has been very smooth. Friends, family and patients have asked me if I am scared to be back in the clinic and my answer is NO! Something most people don’t know about me is that before I began practicing Traditional Chinese Medicine I worked as a research associate in the field of infectious disease and immunology and developed diagnostic tests for various bacterial and viral diseases. I have called upon my scientific background and experience to provide a safe and healthy clinic environment for myself and my patients.
I am so happy to be back helping you achieve your optimum state of health. If you would like to schedule an appointment please call 480-832-0966. I look forward to seeing you.
Although we are closed and not providing acupuncture in Mesa, AZ due to the Covid 19 outbreak, we want you to stay healthy. Here is an excellent short video on the origins of COVID19 and how it replicates. Knowledge is power. We look forward to reopening when it is safe to do so. Stay well.
Supporting your healthy immune system is extremely important right now. Quercetin is a flavonoid found in fruits and vegetables that may improve mental/physical performance and reduce infection risk . Flavonoids are plant pigments that give fruits and vegetables their bright colors and protect plants from harm. Studies have shown that quercetin, a flavonoid found in fruits and vegetables improves mental & physical performance and may reduce infection risk . Quercetin is a powerful antioxidant with anti-inflammatory and immune system enhancing benefits. It is found in many foods including broccoli, red onion, apples, green tea, black tea and red wine. Here is a recipe for a delicious broccoli dish that is easy to make and supports your immune system. I often make a large batch and eat it with lunch and dinner throughout the week.
4 heads of fresh broccoli cut into pieces
3-4 cloves of garlic chopped finely
2-3 tablespoons of olive oil
1/4 cup finely chopped red onion
Sea salt to taste
Steam broccoli for 5-7 minutes. It should be slightly aldente. I usually steam it until I just begin to smell that distinctive cooked broccoli smell. Immediately put broccoli in a glass or stainless steel bowl. Toss in olive oil then garlic. Add salt to taste. Allow to cool 5-10 minutes and then add red onion.
Serve along with green or black tea as a beverage and an apple for desert and you will have a powerful anti-inflammatory and immune stimulating meal.
This is an excellent video by Dr. Jeffery VanWingen on how to shop more safely at the grocery store and how to best handle the groceries once they have been brought home.
