Book Review: Forks Over Knives

Many of my clients have been requesting that I read "Forks Over Knives" ed. by Gene Stone (2011) and post up opinions of what I thought about it.  I finally crossed this off my book list about a month or 2 ago, but i hadn't had a chance to write it up until now.

Starting with the things I liked the most about this book, "Forks Over Knives" makes a wonderful resource to turn to again and again especially if you've been bored with your weekly menus.   A good 50% of this book is recipes.  After you've finished digesting the pro-vegetarian rhetoric on the inside, you'll feel compelled to keep the book simply because of the recipes.  While they are not terribly original as many of these have existed for awhile (if you've been around the internet), but not neatly collated in one paperback morsel.

"Forks Over Knives" keeps things simple.  They know their audience is going to be the average Joe/Josephine who eats the standard American diet.  They don't list off hundreds of confusing studies, but do toss in a few easy to understand ones and plenty of personal testimonials.  This book will not appeal to "foodies" and people who want more interesting vegetarian recipes, but I consider this book to be good "training wheels" for people interested in adding more plant matter to their daily diet.

If I had to pick a gripe with the book is that the book is written from the bias of "vegan is best" rather than trying to promote the enjoyment and consumption of vegetables and fruits.  Fish is known to be good for human health and yet this is not mentioned anywhere in the book as is anything else positive that comes from an animal source.  Many sickened people can't easily get B-12 from plant sources.  The book also glosses over the impact of agriculture in general on the planet's health so that it can talk about how awful factory farming is.  Factory farming IS awful and unsustainable, but poor agriculture practice is just as irresponsible.  There is no way genetically modified food, pesticide, irradiation, or single crop farming is good for anyone.   At the very least, we do not know what the long term harm will be from these practices. 

In summary, check this book out for the recipes, but skip the propaganda.   Most of us need to add more vegetables to our diets and this book gives you great ways to explore that.  In case you missed it, be sure to read the article I wrote about vegetarianism and TCM.
          

How to Help "Belay Neck"

     Every sport has its own list of common complaints that is a result of the repetitive strain caused by that unique activity.  Who hasn't heard of "tennis elbow" for instance? "Tennis elbow" often comes about from playing tennis but doesn't have to originate from the playing the sport.  It can be caused by a similar movement doing another sport or just every day living.  A common complaint voiced from the rock climbing community especially among newer climbers is "belay neck".  The belayer, when climbing with a rope, is the person on the ground that must look up constantly to see where the climber is to assist in protective measures if needed.  Many people experience neck and shoulder pain from this.  Sometimes lower back pain is also present.  People in other sports such as sailing where a person must look up (a mast for instance) for a long period of time from a stationary position also experience this same kind of pain.
     There are many ways one can treat the pain.  The market is saturated with devices that support, numb, and redirect the pain.  Acupuncture and massage may help.  We have plenty of stretches, salves, creams, herbal plasters, and such that may help an acute case improve.  Western doctors issue steroid injections for severe cases and pain killers or muscle relaxers for milder ones.  Rest and avoidance of the activity are the best choices while an active inflammation is going on. 
     But stopping is no fun is it?  And how can one improve at his/her sport if one must stop every time there is a flare up?  This is how re-learning how you belay can help you.  Step 1 is to analyze your belay stance.  How are you standing?  Most people who have "belay neck" keep both feet together while locking their knees, have their arms up and/or out and crane their necks up.  If you are not aware of how you stand, have a friend watch you and/or make a video of you while you are belaying.  Step 2 is to correct your stance.  What is the "right" way to belay?  There is no "right" way but there are better ways.  If the belayer is on flat ground, have the person take one leg back and do not lock the knees.  This works best if you are belaying someone lighter or the same weight as you.

I present to you the following snapshot:

The person in the fore ground closest to the camera with the green jacket has one leg back and one leg forward while the knees have a slight bend to them.  This person rarely experiences "belay neck".  The person behind the one with the blue helmet often complains of a sore neck when belaying and he has both feet together while the knees are locked.  Terrain plays a role in this.  Sometimes a belay ledge is so small that you must keep both feet together.  But if you get the choice, put one leg back.

     What exactly happens when you try to belay with both feet together?  Try it while standing in your room.  Stand up and put both feet together and crane your neck up.  Put your arms up or out as if you are belaying and expect to catch a heavy weight suddenly.  If you are paying attention, you will notice that your glutes get tight and you can feel tension in the shoulders and neck.  Try to relax your glutes or shoulders in this position.  It is almost impossible because this is how your body is naturally wired.  Even if you are exceptional and can manage to relax those groups, it is unlikely you'll be able to keep doing that while paying attention to your partner who is climbing on the wall.  This pathway is the natural route denoting the Gall Bladder Meridian.  So now try the new suggestion!  Put one leg back and look up while your hands are up or out.  Your glutes should not be tight and there should be less shoulder and neck tension.   If you are still feeling gluteal tightness stretch your glutes before continuing.  It is possible that if this generalized tip does not help, there could be other problems that need addressing in a personalized session with your practitioner.  

Magnesium as Under-Arm Deodorant?

I promise this isn't an April Fools post y'all.  One of my long time clients asked about natural alternatives to deodorants.  This person already knew to steer clear of sweat clogging antiperspirants, but they did not do well with many common market brands such as Tom's of Maine.  Alum salts like the common "Thai Crystal" worked well, but the fear of excess aluminum being absorbed was bothersome.  Some web sites say the aluminum in natural alum salts does not get absorbed and some web sites say they do.  So what to do?   Try magnesium of course!
If you have some magnesium oil or nigari solution, you can apply it directly to your armpits.  Magnesium chloride also called lushui 卤水 is used in making tofu and is sold in many oriental markets.  Another solution is to apply milk of magnesia (magnesium hydroxide) to your armpits.  I would recommend finding an old roll-on bottle and refilling with PLAIN milk of magnesia.  Read the ingredient list to make sure it doesn't contain anything extraneous.  I know for a fact that Jason brand makes an excellent re-usable container because the ball pops off so easily.  As with anything else, use common sense if you develop swelling or itching by discontinuing use.  Do not use on broken skin.

Fresh Juices and TCM

I often get many questions about fresh juices and what opinion Traditional Chinese Medicine might hold on that matter.  In general, a diet that is too reliant on eating many raw foods can tax the Spleen meridian.    However, the local weather, choice of actual plant matter, and the person's constitution also contribute to the overall effect.  For example, I live in Austin, TX and the weather is frequently hot.  We can get away with eating more raw foods and juices than people who live in a colder climate.  I also have a warmer constitution so cooling juices are doubly good, but I would not drink those during a cold snap or before my menstrual cycle began.

The type of vegetables you choose to juice also matter.  Check out the effects below of some common ones:

Carrot - Affects Spleen, Lungs, and Urinary Bladder.  Sweet in taste.  Promotes urination.

Celery -   Affects  Liver, Spleen, and Stomach.  Sweet and Bitter in taste.

Beet Root - Affects Liver and Spleen.  Sweet in taste.

Fresh Ginger  Root -  Affects Lungs, Spleen and Stomach.  Pungent and Warm.  A very Yang food that can help promote digestion and raise your blood pressure.

Coconut Flour Pancakes

Coconut Flour Pancakes

• 4 eggs
• 1 cup coconut milk
• 1 teaspoons vanilla extract
• 2 tablespoons coconut nectar (or honey or agave) or just skip this
• 1/2 cup coconut flour
  
• 3/4 teaspoon baking powder or baking soda
• 1/4 teaspoon salt (I like the pink Himalayan salt)
• 1/8 teaspoon ground cinnamon or cardamom
• coconut oil or ghee for frying

Instructions

1. Preheat griddle over medium heat.
2. Beat eggs until frothy with a whisk or if you have a mixer you can use that. Mix in milk, vanilla, and other liquids.
3. In a small bowl combine coconut flour, rising agents, salt and spices together.
4. Combine dry mixture with wet until it is completely mixed.  This takes about 8-10 min of hand mixing.   Adjust liquid to the batter if it seems too thick.  Add more coconut flour if it seems too thin.
5. Add coconut oil to the heated pan.  
6. Add batter to the hot pan.  Aim for small sized cakes.
7. Cook for approximately 3 minutes before flipping to cook the back side.
8. Enjoy hot off the griddle with syrup or fruit.

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Notes:  This recipe is very flexible.  I have a lot of clients who are looking for gluten-free, vegan, or paleo recipes for their specialized diets.  You may exchange out the eggs with ground flaxseed and water mixed to make this vegan.  (One egg = 1 TBSP ground flax + 3 TBSP of water. )  I'm not sure Paleo allows alcohol so vanilla extract may not be allowed.  Also if you are following a gluten-free diet, please check to make sure your rising agent doesn't have gluten in it. 


Coconuts in Traditional Chinese Medicine are considered Sweet and Neutral.  Some sources say they drive out Internal Wind. 

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Vegetarianism and TCM

Image: domdeen / FreeDigitalPhotos.net

Vegetarians are everywhere these days.  There are many varieties from lacto-ovo types who eschew meat but will still consume eggs and milk to the more rigorous vegans who even avoid honey.  Some people are vegetarians for health reasons, some for spiritual reasons, and some for personal reasons.  As a practitioner, I am vigilant to make sure the herbal medicine I have on hand or can order will meet my client's dietary concerns whenever possible so that there will not be a conflict.  It is very important that the patient try to communicate their dietary needs to the practitioner whenever possible.  Generally,  most traditional Chinese formulas are vegan, but sometimes they do contain animal products such as gelatin, honey, seashells, or insects.  It is not always possible to do a substitution.  Even when a substitute can be found, the result may not be optimal or the formula may even cost more.  These things should be discussed with the client before just hurriedly writing he or she an herbal prescription.  It is unethical to knowingly give a vegetarian client a prescription that contains animal product and not inform them, even if the formula will help them.   It takes years to build trust, but only a few seconds to demolish it.
     Sometimes, there will be times when a patient needs an herb very badly and it is an animal-derived product with no substitute.  It is the practitioner's duty to sit down and discuss with the client the situation.  Some clients may want to continue to try it for their health while others will continue to hold fast to their restrictions.  (As a practitioner, it is important to notate this in your file if the client refuses treatment.)
     Traditional Chinese Medicine acknowledges that eating patterns can affect a person's health depending on their constitution.  Too many raw and "cold" foods (ex: salads) can have adverse affects on the "Spleen Qi" perhaps causing indigestion or weight gain in some people, while others with a warmer and drier constitution are unaffected.  Many vegetarians in Asian countries are forced into it by poverty rather than by choice.  The ones who are following vegetarian diets in the East for spiritual reasons also pair that with a spiritual lifestyle that emphasizes meditation and limits or avoids stress, sex, and vigorous exercise.