Neil Kingham

It should be no surprise that what we eat makes a massive difference to our energy levels. After all, food is our fuel. Using the knowledge and theories of Chinese Medicine, it is possible to determine the best energy-boosting foods for our own circumstances.

According to Chinese medicine, our day to day Qi energy is derived from the Qi of the foods we consume. We wouldn’t dream of putting the wrong kind of fuel into our cars, yet we regularly try to fuel ourselves with inappropriate foods. Our own Qi then suffers as a result of the poor quality Qi we consume, leaving us weak, tired, with poor immunity and at increased risk of degenerative diseases.

Fresh Organic Ingredients:

The more we process a food the more we damage its Qi. Extended storage also depletes the Qi of foods. It stands to reason that fresh, organic food has a stronger ‘life force’ than old, processed food. Additionally, there is little or no useful Qi in artificial additives, preservatives etc, and these substances can be harmful in themselves.

So, opting for unprocessed, fresh organic produce as much as possible will provide your body with far more nourishment than heavily processed, pre-packaged foods. This means cooking from scratch with natural ingredients as much as possible.

Protein:

Naturally, it is sensible to eat a wide range of different foods to ensure that you are getting all the nutrients you need. If you are vegetarian, make sure you are getting enough protein, as protein deficiency can leave you feeling very weak and tired. Good sources of protein include most beans, peas and nuts. Grains contain moderate levels of protein, with amaranth and quinoa having the most. Most seaweed contains high levels of protein, especially nori.

The micro-algaes chlorella and spirulina are exceptionally high in good quality protein – they are both classed as Qi and Blood tonics in Chinese medicine. They are available as powders or capsules from health food and supplement suppliers, and can be useful for anyone who is concerned about their protein intake.

If you eat meat, do not eat too much at once. Meat is a very strengthening, provided it can be digested, but too much in one go puts a big strain on the system. Small amounts can be used in stews, casseroles, soups or stir-fries.

Eat At The Right Time:

We can also help our digestion by always eating breakfast and not eating too much too late in the evening (the digestion is at its strongest between 7 and 11 am and at its weakest between 7 and 11 pm.) Eating breakfast gives us the energy we need for the start of the day, and stimulates the metabolism. A low sugar, carbohydrate rich breakfast such as porridge will keep your energy levels up through the morning.

The Qi tonics

Certain foods are known to be especially good at boosting energy levels – these are the Qi tonics. They include many kinds of meats, grains and root vegetables. For instance, Oats, Chicken, Carrot and Sweet potato are all very good energy-boosters. Which foods are most suitable depends on your exact symptoms – a Chinese Nutritionist will be able to help you with this.

Boost Your Energy Levels With The Chinese Health Arts

For more information about using nutrition and diet to strengthen energy levels, alongside the other Chinese health arts such as qi gong, acupressure and herbs, take a look at my Boosting Energy Levels programme

Cinnamon is one of the most useful culinary herbs for warming and stimulating the Yang. It is used to improve circulation, dispel Cold and relieve chills and also to strengthen the Qi in cases of exhaustion and debility.

It can be used regularly by those with poor circulation, cold hands and feet and weakness or fatigue. By strengthening the Yang it improves weak digestive systems and clear Dampness, and can help to treat frequent urination, loose stools and lack of libido.

A tea made by boiling a cinnamon stick in water, taken hot will promote sweating and help to prevent or ward off a cold.

It also helps to enhance the effect of other Qi and Blood tonifying herbs or ingreidients when they are used together. Thus, cinnamon is often added to traditional tonic herbal formulas.

Use cinnamon in cooking to benefit from its strengthening and warming qualities. Porridge with a little cinnamon is a warming, strengthening way to start a winter morning. It has the effect of strengthening both the Blood and Qi.

CAUTION: Cinnamon should be avoided by Hot natured people (hot hands and feet, red cheeks, etc) and during pregnancy or breast-feeding.

This is a soup to strengthen the knees and back.

Chronic weakness, pain or slow healing of the knees and/or lower back can be related to the Kidneys in Chinese Medicine. This soup recipe contains ingredients traditionally used to strengthen the Kidneys, and reinforce the knees and back. It also helps to circulate Qi and Blood, and is high in silicon which is essential for the strength of the bones and connective tissues.

This soup can be used to aid healing after an injury or surgery, or to maintain health of the lower back and knees.

1pt ‘real’ chicken stock, made from broken chicken bones
2 small handfuls pearl barley or yi yi ren
2 small handfuls black beans (cooked)
1 onion
2 cloves garlic
2 sticks celery
1 large carrot
Black pepper
Dash of shaoshing rice wine

Note on ingredients: Yi Yi Ren is also known as coix or Chinese barley, and can be cooked in the same way as pearl barley. It is used in Chinese herbalism for clearing dampness, especially when this relates to joint pain. Shaoshing rice wine is a Chinese wine commonly used in cooking. Both are available from Chinese supermarkets.

Directions:

Simmer the barley or yi yi ren and celery in the stock for 45 minutes. Add the chopped onion and garlic and cook for 10 minutes more, then add the carrot and cook for a further 5 minutes, or until all ingredients are cooked. Add the cooked beans, a dash of rice wine and a good amount of black pepper. Cook for another couple of minutes, then serve.

Serves 2.

This soup will also freeze well.

In my opinion, sage is a much undervalued herb. It’s Latin name ‘Salvia officinalis’ gives us a clue as to its healing properties – ‘salvia’ is derived from the Latin salvere, to be saved, and ‘officianalis’ means medicinal.

A gargle simply made by pouring boiling water on dried sage and allowing it to infuse is very effective for sore throats, taking away the pain almost immediately. As it is antiseptic, it also treats infections. Use 2 or 3 heaped teaspoons to a mug of water and infuse until the water is cool.

Sage tea, made with fresh or dried sage, is a useful tonic. In Chinese medicine terms sage is a Qi tonic and helps to clear Dampness. It is thus especially useful for people who feel tired, lethargic and heavy. Use 1 teaspoon or so of the dried herb, or a small handful of fresh leaves.

It is also known to regulate sweating and has traditionally been used for the hot flushes and night sweats which can accompany the menopause.

Sage is very easy to grow, and also a very attractive plant, so it’s ideal to have some in the garden to be available when needed.

CAUTION: Sage should not be taken by pregnant women, or while breast-feeding.

Rosehip syrup has been made at this time of year in the UK since the recipe was circulated during the 2nd world war as a way of ensuring that we got enough vitamin C during rationing. It makes a delicious drink, and can be used to sweeten deserts, yogurt, porridge and so on.

My recipe combines the high vitamin C content of rosehips with the Qi strengthening Chinese herb Astragalus (or ‘Huang Qi’ in Chinese) to make a superb immune boosting syrup for the winter months.

You can pick rosehips as soon as they form in early autumn but they are best once softened by frost. Use the hips from wild roses that are growing anywhere away from busy roads. Wear gardening gloves to avoid getting scratched by the thorns! Dried Astragalus can be purchased easily online or at Chinese supermarkets (though if you don’t know what you’re looking for you may have to ask!) You can of course omit the astragalus to make traditional rosehip syrup if you prefer.

500g rosehips
500g sugar
1.5 ltr water
8-10 slices dried astragalus

Put the astragalus into the water in a covered pan, bring to the boil and simmer for 20-30 mins. Remove and discard the astragalus. Wash and chop the rosehips (you can blitz them for a few seconds in a food processor if you don’t want to chop them by hand) and add to the water. Bring back to the boil and then remove from the heat. Leave for 30 mins, still covered.

Strain the mixture through a jelly bag or 2 layers of muslin (or a sieve lined with a clean tea-towel.) This is important to ensure all the irritating hairs from inside the rosehips have been removed.

Set aside the liquid and put the hips back in the pan with another 500ml boiled water. Bring back to the boil, then take off the heat and leave to stand for another 30 mins, then strain as before.

Combine the liquid you get from the 2nd infusion with the liquid you got 1st time round. Bring to the boil and boil, uncovered, until the amount reduces by half. Add the sugar and stir until it dissolves. Bring back to the boil and boil hard for 5 mins.

Pour into warm, sterilised jars or bottles, and seal.

The syrup should be kept in a fridge once cool, and will last for 1 month. It freezes very well, and lasts indefinitely in the freezer. Just pour the cooled syrup into plastic bottles (no more than 3/4 full to allow for expansion) and freeze.

Makes approx 1ltr. Adapted from a recipe by Hugh Fearnley-Whittingstall.

A while ago I was asked about ‘superfoods’, and why they all seemed to be from the other side of the world. This started me thinking – what are our native ‘superfoods’, if any? What I came up with was Oats and Nettles.

In the terms of Chinese Medicine, Oats are a warming, nourishing tonic. They are strengthening and grounding on may levels. As well as strengthening Qi and Blood they are one of the few plant Jing tonics (many of the Jing tonics are animal based.) This makes them suitable for building our strength, energy levels and resistance.

Oats ability to move stagnant Qi is what earns them a reputation as a nerve tonic. They are a gentle but effective food to help us withstand stress. Taken over a long period they strengthen the nervous system and help us to maintain a calm relaxed state of mind.

As most of us could use more energy, and we all lead stressful lives, Oats are an ideal staple food!

Raw oats are harder to digest, so the best way to take oats is as a porridge, especially as we move into winter and the temperature drops. Oats are somewhat moistening (or ‘Damp’ in Chinese terminology) – even more sore if porridge is made with cow’s milk. People with excess Damp and/or Phlegm (eg catarrh, phlegm on the lungs, heavy, muzzy head) would be best off using water to make porridge rather than milk.

A note on gluten: Oats contain a gluten-like protein called avenin. The jury is still out as to whether this causes problems for people who are gluten intolerant, however my feeling is that most people will be fine with the avenin in oats. HOWEVER, almost all oats are processed in facilities which also process gluten containing grains, and so are contaminated with small amounts of gluten. This probably explains why some gluten-intolerant individuals react to oats. Guaranteed uncontaminated oats are available, but can be hard to find in the UK. Ask at a health food shop or search online.