The gut microbiome (also known as your second brain) is the community of trillions of bacteria living in your digestive system and it has a huge impact on your overall health, including your brain. One of the tastiest ways to support this amazing system is by eating fermented foods.

Think tangy kimchi, creamy yogurt, salty and earthy beet kvass or crunchy sauerkraut. These foods are packed with probiotics, the live bacteria that can repopulate and diversify your gut microbiome. By introducing these friendly microbes, you're not just improving digestion. You're also potentially boosting your immune system, enhancing nutrient absorption, and even positively influencing your mood.

Your gut microbiome communicates with the brain via the gut-brain axis. This intricate network influences mood, cognitive function and even stress responses. Essentially, consuming fermented foods can help cultivate a healthy gut, which, in turn, can positively impact brain health and your overall wellbeing. You can basically change your mood and imbalances like mild depression and anxiety, through the foods you eat. 

You can support and often heal your gut (and mind) with a few shifts: 

• Read the labels! Avoid ultra-processed foods: if a food item has ingredients that you don't understand or ingredients that are not standard kitchen ingredients, it can most certainly be considered ultra-processed.
• Avoid inflammatory fats like seed and vegetable oils (sunflower, safflower, corn, rapeseed, palm etc.). These oils are also often found in ultra-processed foods. Best oils for cooking and consuming (in moderation): olive oil, coconut oil, ghee, avocado oil, flaxseed.
• Eat more nutrient-dense whole foods  like fruits, vegetables, whole grains, nuts and seeds.
• Eat more prebiotic foods. These foods feed the good bacteria (the probiotics) in your gut.
• Add more probiotics to your daily food intake by including different types of fermented foods. Diversity is key.

Some fermented foods: 

• natural yoghurt (check labels for active cultures)
• kefir (water and milk kefir)
• miso (unpasteurised)
• kimchi
• sauerkraut
• pickled vegetables (in salt, not vinegar)
• apple cider vinegar (unpasteurised)
• sourdough bread
• tempeh
• certain cheeses (check labels for active cultures)
• cottage cheese and feta (check labels for active cultures)
• beet kvass
• kombucha
• natto

​
Adding fermented foods to your diet doesn't have to be complicated. Start small! Add a spoonful of sauerkraut or kimchi to your sandwich or salad, enjoy some Greek yoghurt or add some apple cider vinegar and miso to your salad dressing. Here are a few fun and easy recipes for you to try!

Kimchi is a delicious and tangy. It's spicy, it's sour, it's salty and full of flavour. Add it as a side to a dish, put it in a sandwich, make kimchi pancakes, eat it as it is, on its own. Despite what it might look or feel like, it's very easy to make but does take a little bit of time and patience. 

Ingredients 

• 1 Chinese cabbage 
• 1 small daikon
• 3 carrots
• 5 spring onions
• 1/2 green apple
• 5cm chunk of fresh ginger
• 3-4 garlic cloves
• 1 tsp gochugaru chili 
• 1 tbsp good quality sea salt

Equipment

• glass jars
• 1 large mixing bowl
• food processor or mortar and pestle

Instructions

1. Wash all the veggies. Chop cabbage into rough chunks, julienne or grate the carrots, daikon and apple. Slice the spring onion in 2-3cm chunks. Place all veggies in a very large bowl.
2. Blend ginger, garlic and chili in blender/food processor. Add to the vegetables along with the salt. 
3. Mix and massage everything together with your hands until the cabbage begins to soften and release water. Continue until you have a fair amount of liquid in the bottom of the bowl, about 5 minutes. At this point the vegetables should have lost a lot of their volume. Let me bowl sit out at room temperature for a couple of hours, massaging once or twice more.
4. Check the seasoning, add more chili or garlic if you like. 
5. In a large sterilised jar (or a couple of smaller ones), pack the vegetables by pushing then down into the jar to release any air pockets, continue until the jar is 3-4 cm from the top to leave some space for carbon dioxide. Seal the jar and leave it on the counter 3-5 days. Open the jar every day to "burp" it and to release the carbon dioxide pressure. It may start bubbling, which is a good sign! 
6. Taste the kimchi every day until it reaches a taste that you like. Seal the jar and store in the fridge. It keeps for several months. ​
7. Enjoy!

Beet kvass is a salty, earthy drink that you can take any time of the day. Give it a go! 

Ingredients and equipment

• 3 organic beetroots
• 4 tbsp active whey from yoghurt (strained overnight), juice from sauerkraut or the equivalent in powdered vegetable starter culture
• 1 tbsp unrefined sea salt or Himalayan salt
• 1l filtered water
• 1.5l glass jar with a hermetic lid

Instructions

1. Wash the beetroots (if the beetroots are not organic, peel them. Otherwise leave the skin on)
2. Chop the beetroots into 2-3cm cubes and put them in the jar
3. Add whey, sauerkraut juice or starter culture
4. Fill the jar with water
5. Leave on the counter at room temperature for 3-7 days to ferment. Open the jar once a day to let out the carbon dioxide. 
6. Taste it along the way. It should taste earthy, salty and tangy. 
7. Store in the fridge when ready and have a shot of it any time of day.

Add miso to your salads - easy peasy. 

Ingredients
1 tsp dijon mustard
1 tbsp unpasteurised apple cider vinegar (also full of probiotics)
1 tsp unpasteurised white miso
4 tbsp extra virgin olive oil
Black pepper and salt (careful with adding salt before tasting as the miso will already add saltiness)

Instructions
You can either mix it together in a small bowl with a mini whisk or spoon or put it in a jar and shake. I would start by blending all ingredients except the olive oil. Add the olive oil at the end. If mixing in a bowl pour it in slowly whilst whisking/stirring.

Taste and adapt! Too sour? Add more oil. Too bland or oily? Add more acidity (mustard, vinegar, citrus). Lacking flavour? Add more miso, salt or something sweet. Too thick? Add a bit of water. 

You can also experiment with adding fresh herbs, garlic or shallots, fresh lime, lemon or orange juice, ginger, honey or maple syrup.

If you're new to fermented foods, start slowly. If you suffer from histamine intolerance, food allergies or other serious digestive issues, take extra care and if in doubt, consult your doctor.
When you start eating more pre- and probiotics, you may experience more gas and bloating. This can be normal while your body is adjusting. It is often a sign that the probiotics are working and doing their job. Start slowly and give it a week or two. 

If you're interested in the fascinating gut-brain connection and if you want to learn more about this topic and digestive health in general, I highly recommend reading the book Gut: The Inside Story of Our Body's Most Underrated Organ by Giulia Enders (gastroenterologist, scientist, writer). 

​There's also an interesting documentary on Netflix called Hack your health: The Secrets to your gut. Giulia Enders also features in this. 

But a simple Google search will also give you countless ressources and studies to read and explore. 

This is part 5 (go to part 1, part 2, part 3, part 4) and the last part of a seasonal look into the energetics of each season and how they affect our inner and outer worlds. In Traditional Chinese Medicine (TCM), The 5 Elements Theory, invites us to live more in flow and alignment with the seasons and offers us the opportunity to link ourselves more to the natural world and to become more aware of ourselves,  the world around us and our role within it. 

The five elements through the lens of TCM - wood, fire, earth, metal, water - represent the cyclical changes of nature. The cycles we see in nature are interconnected with those we experience as humans. The flow of the cycles manifest in many ways and are reflected in our energy, creativity, emotions, ease and dis-ease, expression, foods, tastes and colours we seek and crave.

Each season is linked to an element and a set of organs that need a little more care and nourishment in that specific season. Health conditions and/or emotions related to the specific organs may also flare up but there are many things we can do to support our body through the cyclical changes that also manifest within us. Learning about each element may enable us to create more internal balance which will improve all areas of health whether physical, mental or emotional. 

Autumn is related to the Metal element in TCM which governs the lungs and the large intestine.

Element: Metal
Organs: Lungs and large intestine
Colour: White, silver
Taste: Spicy, pungent - disperses stagnation, moves Qi and Blood, breaks down mucus, helps circulation, stimulates digestion. These tastes are activating, warming, tonifying.
Postive emotion: Problem solving, courage, clarity
Negative emotion: Grief, sorrow, depression

The lungs are considered the master of qi, our life force, energy or prana, and they move energy downwards.

When the Metal element is balanced we feel calm, accepting, disciplined, discerning and able to reason. There's a sense of clarity and structure and we are able to take what we need and let go of what doesn't serve us anymore. 

When the Metal element is unbalanced it can show up is different ways depending if there is an excess or a deficiency in Metal.  
We may become overly perfectionistic, strict, controlling, wanting to be right and rigid in body and mind. We can struggle to let go and also find it difficult to open up and have intimate connections, letting down our guard. It can also show up as numbness, lack of motivation, hypocrisy, resignation. On a physical level as the Metal element relates to the lungs and the large intestine, imbalances can show up as respiratory disorders, skin problems, constipation (inability to let go), dehydration and lack of lubrication in the body. Grief is related to the lungs and also results from the inability to let go. 

When there is imbalance we can directly do things to help regain or create more balance within. We can do this first of all by becoming more aware of ourselves, our bodies and minds and then actively supporting your inner ecosystem through lifestyle changes like nutrition, movement, bodywork and other holistic practices. 

Subtle changes can make huge differences and our bodies are so incredibly intelligent and resilient if only we listen and feed them what they really need. 

Food is medicine and food is a powerful vehicle for transformation!

Your daily food intake is the basis of your transformation. Your food becomes your blood, cells, organs, body, mind, emotions and thoughts. Food is nourishment. Your input will affect your output physically, mentally, emotionally. The gut and the brain are inherently connected and our food choices will have a direct effect on our brain function and our emotions.

Seasonality and energetics when talking about food is important in the way that foods that grow in summer are lighter in nature and have cooling properties to them, such as tomatoes, cucumber, berries etc., when in turn in winter, the seasonal foods are heavier and warming in nature.

Autumn brings us all those densely nutritious and warming root vegetables that work well in slow cooked dishes, which is what we're looking to make more of in this season. 

The main theme for autumn and what in TCM is referred to as food therapy is the colour white and the taste profile is pungent. 

Autumn foods
All the root vegetables; parsnip, turnip, jerusalem artichoke, potato, carrot, sweet potato, pumpkin, Brussels sprouts, beetroot, salsify, kale, endives, apple, pear, figs, nuts and seeds, chestnuts, ginger, leek, onion, mushrooms, broths

Cooking styles
As the environment around us slows down, so should our cooking style. The cooler temperatures outdoors, reminds us that it’s time for longer cooking times at lower temperatures. Think soup and stews. At this time we also want to move away from cooling raw vegetables that help us through the summer heat. And we want to start looking towards heavier grains and pulses as well as fermenting vegetables to take us through winter.

This is part 4 of a seasonal look into the energetics of each season and how they affect our inner and outer worlds. In Traditional Chinese Medicine (TCM), The 5 Elements Theory, invites us to live more in flow and alignment with the seasons and offers us the opportunity to link ourselves more to the natural world and to become more aware of ourselves,  the world around us and our role within it. 

The five elements through the lens of TCM - wood, fire, earth, metal, water - represent the cyclical changes of nature. The cycles we see in nature are interconnected with those we experience as humans. The flow of the cycles manifest in many ways and are reflected in our energy, creativity, emotions, ease and dis-ease, expression, foods, tastes and colours we seek and crave.

Each season is linked to an element and a set of organs that need a little more care and nourishment in that specific season. Health conditions and/or emotions related to the specific organs may also flare up but there are many things we can do to support our body through the cyclical changes that also manifest within us. Learning about each element may enable us to create more internal balance which will improve all areas of health whether physical, mental or emotional. 

The Yin and Yang theory is the underlying principle of Traditional Chinese Medicine (TCM) and Philosophy, the Taoist culture. Everything is composed of opposites, relative to each other, complementary and as constantly interacting forces. One cannot exist without the other.

There is no night without day, no heaven without earth, no moon without sun, no up without down, no out without in, no cold without warmth, no youth without age, no opposition without unity, no stillness without noise, no passive without active.

Late summer is the beginning of the transition between summer - the most yang (hot, bright, active) in nature - and winter - the most yin (cool, quiet, dark, reflective) in nature. Days become a little shorter, nature around us starts to change, intense transformations happen within and without us. It's a time for centering, nurturing and simplicity and it's time to prepare and start slowing down.

In TCM, good health is believed to come from a balance of Yin and Yang. Too much or too little of one or both will cause imbalances throughout the body and will manifest in physical, mental and/or emotional dis-eases. 

In TCM and according to the 5 Elements Theory, the Earth element is associated with late summer (a season of its own) and the Stomach and the Spleen.

Element: Earth
Organs: Stomach and Spleen
Colour: Yellow, orange
Taste: Sweet → nourishing, building, harmonising, calming, relaxing, strengthening, stimulates gentle circulation, tonifies Yin.
Positive emotion: Compassion, empathy, rational, clear-headed
Negative emotion: Worry, anxiety, feeling unresourceful, foggy, self-pity

In TCM the stomach receives and ripens ingested food and fluid. The Spleen is considered the "Official of Granaries", it rules transformation and transportation of the energy of what is ingested.

As mentioned, the Earth element is a time of transition and transformation, a metamorphosis of sorts. There's a downward and inward energy. We may be looking for more nourishment after the excesses of summer, we may seek more balance, routine and stability in our daily lives. And it's harvest time, an important preparation phase for winter.

When the Earth element is balanced we feel stable and safe in life, we become grounded within ourselves and in our environment. There's a sense of peace despite ups and downs, we're not easily destabilised emotionally

An imbalanced Earth element can manifest in different ways. Where the Earth element is too strong we lose interest in life or in doing anything. We stagnate and don't move out of our comfort zone.
On the other side, if the Earth element is too weak, we may feel unstable or unsupported which can cause anxiety, worry and overthinking. We may struggle with committing to things in life. We may feel easily triggered and obsess or fixate over things.

The Earth element plays an pivotal role in our overall well-being and affects all the other elements. Our gut health (Stomach/Spleen) affects our mental health, if your digestion is out of whack, you'll feel it physically and mentally. If you don't feel stable, safe or balanced, you will struggle to move through life and let life move through you.

It may therefore be the most important element to address when looking at our health and overall wellbeing.

Earth generates Metal. Metal is related to autumn and the lungs. A time when colds and flus circulate the most. By cultivating a balanced Earth element and supporting a strong stomach and spleen, in particular in late summer (but also in between seasons), we directly contribute to a stronger immune system and respiratory system to help us through autumn.

Prevention is the best medicine!

Further down you'll find useful ways to balance and nourish the Earth element through the food you take in and other practices you can incorporate into your day.

Food is medicine and food is a powerful vehicle for transformation!

Your daily food intake is the basis of your transformation. Your food becomes your blood, cells, organs, body, mind, emotions and thoughts. Food is nourishment. Your input will affect your output physically, mentally, emotionally. The gut and the brain are inherently connected and our food choices will have a direct effect on our brain function and our emotions.

Seasonality and energetics when talking about food is important in the way that foods that grow in summer are lighter in nature and have cooling properties to them, such as tomatoes, cucumber, berries etc., when in turn in winter, the seasonal foods are heavier and warming in nature.

Late summer is harvest time and like in summer it's the best time to indulge in the abundance of delicous, fresh and colourful produce that is still available.

Nature is beautifully intelligent and if we look closely, we can find so much wisdom from the changes and transformations that can be witnessed within each season.

In this in-between season there's such an abundance of produce, stock up on all the different vegetables and fruits and berries available. The diversity will strengthen your gut and support your Earth element.

The main colour theme for late summer is yellow, orange, light brown. These colours in particular nourish the digestive system (stomach and spleen in TCM). The flavour is lightly sweet.

Late summer foods
Most of the summer fruits, vegetables and berries are still available, pumpkin, parsnip, beetroot, celery root, carrot, sweet potato, whole grains, root vegetables and mushrooms are starting to emerge, sweet corn, potatoes, plums, apples, pears, grapes.

Cooking styles
The summery way of cooking is still very much there but we may slowly start adding more yin cooking styles like sautés, boiling and occasional baking. Generally if your Earth element is out of balance, favour simple, cooked, warm foods that are easier for the body to assimilate.

The Earth element is nourished by self-care. Here are a few ideas and suggestions to balance your Earth element

• Key words and ideas to guide you: center, the middle, balance, in-between yin and yang, harmony, nourishment.
• Acupressure points: ST36 and SP6 - look these points up and massage them with circular motion or still pressure for a couple of minutes a day.
• Yoga asana: grounding practices, balancing poses, standing postures, core foucs.
• If you're feeling heavy and sluggish opt for a more vigorous movement or go for a brisk walk.
• Qi Gong for a grounding, mindful practice
• Ayurvedic Yoga Massage. Pressure, tension and emotions get stored in the body and blocks the smooth flow of prana/qi (our life force energy). Bodywork brings us back to ourselves, allows for a short moment to reset, to move stagnant energy or ground ourselves and feel lighter mentally and emotionally. Massage can create more balance in body and mind.
• Do something that brings true nourishment to your body, mind and soul: what does this mean to you?
• Connect to the earth by walking barefoot, spend time in nature, go on a hike
• Speaking of feet, offer yourself a session of reflexology to ground yourself
• Carve out 5-10 minutes for meditation, journaling, breathwork
• Food therapy: enjoy creating a simple, nourishing lightly cooked meal
• Reflections: How do I nourish myself? What do I need? How do I care for myself? Is there balance of giving and receiving in my life? Do I accept reasonable limits and balance on all forms of consumption (food, information, entertainment, stimulation, possessions, quantity and quality)
• Consider slowing things down a little. Despite September being a busy "back-to-school" month, consider if you need a little more time to settle into it after a busy summer, find more routine and maybe even moderation.
• Medicinal herbs (adaptogens) to support and tonify the stomach and spleen that are sweet in taste: liquorice root, shatavari, ginseng, astragalus
• If you have strong Earth characteristics and give a lot, make sure you look after yourself a little more in this period. Offer yourself a little extra care.
• Use mantras (affirmations) like: I am grounded - I am safe - I am stable

Enjoy this season with all its beauty and abundance in food and soft air. Here in Luxembourg (as well as many other places in the Central and Northern parts of Europe, we've been blessed with the return of summer temperatures, sunshine and blue skies. May this Indian summer be a nourishing time for your body, mind and soul.

The next (and last) season we'll look at is Autumn and the Metal element. How does Autumn relate to our bodies and minds and how do we support them at that time of the cycle?

Warm Earthly hugs from me (Mia)

Feel free to share your thoughts or simply say hello in the comment section below!

I have recently come across several people who had heard the word "holistic" but hadn't actually grasped what it means or what holistic health is. So I took this as a prompt to try and clarify it in a simple way.

Let's start with the definition of the word "holistic".

adjective: holistic
characterized by the belief that the parts of something are interconnected and can be explained only by reference to the whole.
In medicine:
characterized by the treatment of the whole person, taking into account mental and social factors, rather than just the symptoms of an illness.

In today's fast-paced and increasingly mentally and emotionally stressful world, more and more people are seeking to create a balanced and holistic approach to their well-being. Holistic health focuses on treating the whole person - mind, body, and spirit - rather than just the symptoms of a specific physical issue. It recognises the interconnectedness of our physical, emotional, and mental worlds, and aims to restore and create overall balance.

Holistic health consists of a wide range of practices and therapies that address the root causes of imbalances rather than just focusing on the symptoms of an illness. It emphasises the importance of self-care, prevention, and self-healing. Some key areas of holistic health may include:

• Mind-body connection: becoming curious about and understanding the intricate relationship between our thoughts, emotions, and physical health.
  
• Natural healing: incorporating natural remedies, herbs, nutrition, and physical activity to promote healing.
  
• Energy medicine:incorporating practices like acupuncture, energy work and meditation to balance and restore energy flow within the body.
  
• Emotional well-being: recognising and responding to stress, cultivating positive relationships and practicing mindfulness.
  
• Spiritual growth: self-reflection to explore personal thoughts, attitudes, behaviours, motivations and desires, connecting with nature, and finding purpose and meaning in every day life.
  

Some of the main benefits of holistic health may include:

• Comprehensive approach: by addressing the underlying causes of health issues, holistic health provides long-lasting solutions rather than temporary relief.
  
• Empowerment: holistic health empowers individuals to take an active role in their own well-being through self-care practices and lifestyle adjustments.
• Improved quality of life: by promoting balance in all aspects of life, holistic health enhances overall physical, mental, and emotional well-being.
  
• Prevention of illness: by focusing on prevention and maintaining a healthy lifestyle, holistic health aims to reduce the risk of developing chronic diseases.
• Personalisation: holistic health recognises that each person is unique, and emphasises an individualised approach tailored to specific needs.
  

Incorporating holistic health practices into your daily life doesn't have to be overwhelming. Here are a few practical tips to get started:

• Mindful eating: focus on nourishing your body with whole, unprocessed foods, and practice listening to your body. Cook yourself a healthy meal.
  
• Regular exercise and bodywork: engage in physical activities that you enjoy as well as bodywork to promote physical and mental well-being. It doesn't have to be a 2-hour workout. Go for a brisk 10-minute walk.
  
• Stress management: practice breathing exercises, meditation and/or journaling to cultivate inner balance, gain perspective and to calm the nervous system. Slow down.
  
• Prioritise sleep: ensure you are getting enough quality sleep to allow your body to rest and repair.
  
• Ask for help: speak with a holistic health practitioner or integrative doctor to guide you.
  

Ancient systems like Ayurveda (ancient Indian natural health system) and Traditional Chinese Medicine (TCM) that have been used for thousands of years are based on a holistic view of the individual but also the world around us. They promote the interconnectedness of everything and empower us to take our health into our own hands and become responsible for our well-being.

This doesn't mean that we should exclude Western approaches to health and we should without a doubt seek medical help when needed, but we can learn a lot from these systems that can help guide us back to ourselves and to the natural world.

If you're interested in learning more about holistic health and how to restore and create more balance in your body, mind and spirit, get in touch.

Photos by Pancake!

This is part 3 of a seasonal look into the energetics of each season and how they affect our inner and outer worlds. In Traditional Chinese Medicine (TCM), The 5 Elements Theory, invites us to live more in flow and alignment with the seasons and offers us the opportunity to link ourselves more to the natural world and to become more aware of ourselves,  the world around us and our role within it. 

The five elements through the lens of TCM - wood, fire, earth, metal, water - represent the cyclical changes of nature. The cycles we see in nature are interconnected with those we experience as humans. The flow of the cycles manifest in many ways and are reflected in our energy, creativity, emotions, ease and dis-ease, expression, foods, tastes and colours we seek and crave.

Each season is linked to an element and a set of organs that need a little more care and nourishment in that specific season. Health conditions and/or emotions related to the specific organs may also flare up but there are many things we can do to support our body through the cyclical changes that also manifest within us. Learning about each element may enable us to create more internal balance which will improve all areas of health whether physical, mental or emotional. 

The Yin and Yang theory is the underlying principle of Traditional Chinese Medicine (TCM) and Philosophy, the Taoist culture. Everything is composed of opposites, relative to each other, complementary and as constantly interacting forces. One cannot exist without the other.

There is no night without day, no heaven without earth, no moon without sun, no up without down, no out without in, no cold without warmth, no youth without age, no opposition without unity, no stillness without noise, no passive without active.

Summer is the peak of the Yang time of the year. There’s light, warmth and life, there’s an abundance of fresh and colourful fruit and vegetables. Energy is high and we want to be outdoors, we want to feel the sun and the heat, we want to be active. There’s a clear outward and upward energy that propels us to move more, socialise more and spend more energy as it’s so readily available. This is also a time to nourish and pacify our spirit and realise our greatest projects by using the energetic benefits of this phase of the cycle.

In TCM, good health is believed to come from a balance of Yin and Yang. Too much or too little of one or both will cause imbalances throughout the body and will manifest in physical, mental and/or emotional dis-eases. 

In TCM and according to the 5 Elements Theory, the Fire element is associated with summer and the Heart and the Small Intestine.

Element: Fire
Organs: Heart and Small Intestine
Colour: Red, Plum
Taste: Bitter → drying, downward inward direction, drains and purges, clears dampness and heat, detoxing, stimulates purging, tonifies Yang
Positive emotion: Joy, delight, happiness
Negative emotion: Sadness, mental health issues, hysteria

The heart’s main function is to pump oxygen-rich blood through the body. In TCM, the Heart is considered the “Emperor”, it also rules the blood and the blood vessels. It stores the Shen (the spirit) and our consciousness.

The fire element has a dynamic outward and upward energy. We can witness this within ourselves through more social interactions, feeling more energised, we may travel more and in our environment we see and feel it through the heat, the dryness and nature at its peak of growth and the abundance of fresh fruits and vegetables available.

The emotion associated with the fire element is joy. When balanced we experience openness, happiness and joy. We are able to execute and action all the plans and dreams we may have been working on throughout the spring (wood element). Imbalances or blockages within this element and the heart space and this dynamic energy of passion and enterprise can leave us feeling ungrounded, overexcited and even hysteric.

An overabundance of fire can make us feel restless, anxious, palpitations, insomnia, flushed face, dryness. We can temper this imbalanced fire with water (cooling, moistening, downward) and earth (grounding and nurturing).

A lack of fire, on the other hand, can make us feel low on energy, depressed, have a dull complexion, lack of drive, low libido, feel cold, lack warmth in our personality. Here it will be important to increase fire through more dynamic practices that make our energy flow upwards again.

Food is medicine!

Your daily food intake is the basis of your transformation. Your food becomes your blood, cells, organs, body, mind, emotions and thoughts. Food is nourishment. Your input will affect your output physically, mentally, emotionally. The gut and the brain are inherently connected and our food choices will have a direct effect on our brain function.

​Connect with your food and where it is coming from, eat with the season, favour locally grown organic whole foods where possible. This is also an active and easy way of participating in reducing CO2 emissions.

Seasonality and energetics when talking about food is important in the way that foods that grow in summer are lighter in nature and have cooling properties to them, such as tomatoes, cucumber, berries etc., when in turn in winter, the seasonal foods are heavier and warming in nature such as onions, leeks, root vegetables, cabbage, apples and pears.

Now is the time to indulge in all the abundance of delicous, fresh and colourful produce that is available.

Nature is beautifully intelligent and if we look closely, we can find so much wisdom from the changes and transformations that can be witnessed within each season.

The overall theme in terms of food for summer is red, purple and bitter. This colour and taste nourish the heart - the organ we are looking to support in this time.

Summer foods
Tomatoes, aubergine, zucchini, green beans, radish, raspberries, strawberries, blueberries, cherries, blackberries, peas, cucumber, fennel, celery, arugula, dandelion greens, endive, chard, radicchio watermelon, carrot, peppers, plums, peaches, apricots, mirabelles, pears, nectarines, seafood and light fish.

Cooking styles
In summer we want to favour light meals, and more cooling foods and this is the best time of year to eat salads and raw foods and light and quick cooking methods like sautéing or quick steaming. Contrary to popular rituals, this season isn’t optimal for heavy, hot, grilled meals. But you can keep summer barbecues lighter and cooler too. Think grilled summer vegetable salads with garlic, herbs and greens. Favour light white fish over heavier types of meat like beef, lamb and pork, which are heating and already very yang in nature. Also, minimise your intake of dairy and fried foods. Eat red foods!

These are simply suggestions and ideas. As always, find what feels good.

Wishing you an abundant and delicious summer full of fun and lightness. Don't forget to rest when your body tells you to, preserve yourself. You create your own balance.

The next seasonal blog post will be about late summer and the earth element, another abundant season where harvest is at its peak, where we're slowly coming back to ourselves after the fire of summer and can start looking towards more nurturing grounding practices.

Any thoughts about summer and the fire element, other practices or insights, feel free to leave a comment. I'd love to hear from you!

This is part 2 of a seasonal look into the energetics of each season and how they affect our inner and outer worlds. In Traditional Chinese Medicine (TCM), The 5 Elements Theory, invites us to live more in flow and alignment with the seasons and offers us the opportunity to link ourselves more to the natural world and to become more aware of ourselves and the world around us. 

The five elements through the lens of TCM - wood, fire, earth, metal, water - represent the cyclical changes of nature. The cycles we see in nature are interconnected with those we experience as humans. The flow of the cycles manifest in many ways and are reflected in our energy, creativity, emotions, ease and dis-ease, expression, foods, tastes and colours we seek and crave.

Each season is linked to an element and a set of organs that need a little more care and nourishment in that specific season. Health conditions and/or emotions related to the specific organs may also flare up but there are many things we can do to support our body through the cyclical changes that also manifest within us. Learning about each element may enable us to create internal balance which will improve all areas of health whether physical, mental and emotional. 

Food is your medicine.

Your daily food intake is the basis of your transformation. Your food becomes your blood, cells, organs, body, mind, emotions and thoughts. Food is nourishment. Your input will affect your output physically, mentally, emotionally. 

​Connect with your food and where it is coming from, eat with the season, favour locally grown organic whole foods where possible.

In spring we can start incorporating lighter methods of cooking like stir-frying and steaming whilst still holding onto the warmer winter cooking styles (see the winter blog post).

Seasonality and energetics when talking about food is important in the way that foods that grow in summer are lighter in nature and have cooling properties to them, such as tomatoes, cucumber, berries etc., when in turn in winter, the seasonal foods are heavier and warming in nature such as onions, leeks, root vegetables, cabbage, apples and pears. The in-between season of spring offers us a little bit of both with its new sprouts and fresh produce emerging. We still want to favour cooked, warm foods and limit raw, cold foods. 

Nature is beautifully intelligent and if we look closely, we can find so much wisdom from the changes and transformations that can be witnessed within each season.

The overall theme in terms of food for spring is green and sour. This colour and taste nourish the liver. The organ we are looking to support in this time.

Spring foods
Leafy greens (mustard greens, rainbow chard, cavolo nero, arugula/roquette, celery, spring onions), green peas, broccoli, cauliflower, cabbage, onion, radish, daikon, leek, fennel, asparagus, sprouts, carrot, spinach, pak choi, rhubarb, kale, strawberries (late Spring), seaweed, medicinal mushrooms (reishi, chaga, lion's mane, cordyceps), citrus, pickles and fermented foods (like kimchi, beet kvass, miso, kefir).

Cooking styles
The body and in particular the liver needs to rid itself from the impacts of the winter months, so this is where we can start bringing in lighter cooking styles like stir-frying and steaming. Summer is still not here, the outdoors lets us know, so we can still incorporate some warmer, more nourishing winter cooking styles, like soups. We may also want to slowly move away from baked goods.

There's no need to make drastic changes or feel like you have to do all of these for them to have an effect or an impact. They're simply suggestions and ideas. Pick and choose what resonates and feel free to share your own in the comment section below. ​The most important is to do something you actually enjoy. 

• Spend more time outdoors soaking up as much green as you can whilst still protecting yourself from the wind. 
• Start your day with lemon water to help stimulate digestion
• Incorporate more dynamic movement and stetching. Yoga is a great was to move the bodily energies. A spring yoga practice could be flowing, opening, twisting, lengthening, expanding and outward to unblock stagnant energy from the winter.
• Mindful practices like journaling, meditation or breathwork.
• Gardening, planting new seeds.
• Connect with yourself through bodywork and offer yourself a massage. Ayurvedic yoga massage offers deep tissue massage, gentle assisted stretching and breathwork - perfect for spring to get things moving.
• New beginnings - start acting on your plans and goals and make decisions in line with your visions and values.
• Go to the sauna.
• Hiking - pick a new trail or path, be open to where it may take you.
• The best way to move liver qi is through exercise. But it's important to find something you enjoy. Exercise shouldn't be something that you hate. Find something that is helpful.
• Connect more socially.
• Do a spring clean of your home but also of your mind-body.
• Essential oils that move energy: lavender, citrus, peppermint, rose.
• Unblock the liver qi with sour foods - try fermented foods like kimchi, beet kvass, miso, kefir. These foods also feed the gut with healthy bacteria.
• Spring is a great time to do a gentle cleanse and support your body through holistic health and nutrition coaching. Avoid alcohol, spicy, greasy and processed foods as well as sugar. Please be cautious of extreme "detox" protocols (like juicing) and longterm fasting rituals - it may not be beneficial for your body type and can easily cause more harm than good. There are more gentle and sustainable ways to support your body.
• Support the 5 elements and in particular the liver with schisandra throughout spring and experience the powerful benefits of this plant. Milk thistle is another great plant for this time of year.
• If you experience more anger or frustration in this time, consider how you can positively use this energy to create growth, change and transformation as opposed to stagnation, destruction and lingering in the emotions.
• ​Acupuncture for the liver.
• Spring may also be a time where we need some support to help us through the transition. It can be a chaotic time for your body and mind. There are many ways to support your health. Find what works for you. Holistic health and nutrition coaching could be a great start to set you off on a health journey.

I hope you found something useful or at least interesting through reading this post. Feel free to share your thoughts or questions in the comments below. I would love to hear from you!

With warmth,
​Mia

Oh January... and the deep, cold, dark, wet feels you bring. After all the festivities and socialising at the end of year, January both feels like relief but also maybe a bit of an anticlimax and it can be difficult to get back into gear. However it feels for you, this hearty, delicious ragu will make January a little more warm and wholesome. 

Feel free to make this ragu as chunky or as fine as you prefer by chopping the veggies into larger or smaller pieces. Chunky can be nice, especially in winter, but it's all up to you. 

​Tip: double up the portion and freeze the leftovers, it's the best kinda thing to have in the freezer for a busy or lazy day. 

Serves 4

• 150-200g dried brown lentils, soaked
• 500g mushrooms of your choice, diced - I usually use button mushrooms, diced. But go with what you have or prefer.
• 2 carrots, diced or shredded
• 1-2 celery sticks, diced
• 1 big yellow onion or 2 small, diced
• 3-4 garlic cloves, 
• 2-3 cans tomato (or your own preserved tomatoes from summer)
• 2-3 tbsp tomato concentrate
• Olive oil
• 1 tbsp soy sauce
• 1-2 bayleaf
• A glass of red wine (optional)
• Salt, pepper
• 1 litre homemade beef, chicken or vegetable broth or water
• Optional: 1-2 strips of kelp/kombu - kelp is loaded with vitamins and minerals, antioxidants and has a host of other potential health benefits
• Fresh herbs like thyme (pulled off the stem), oregano (pulled off the stem and chopped), rosemary (chopped finely)
• Spaghetti or any other pasta of your choice. I often use wholegrain spelt spaghetti for extra nutrients, but feel free to use any type you like or that is best for you. In the photos here you'll see I used pappardelle that I bought fresh. You could also experiment with making your own pasta. 

Feel free to add other seasonal vegetables to this, if you have them at hand, like fennel, peppers, courgette, aubergine (summer veggies). You could also use beef instead of the lentils, but give this vegetarian version a go. Make it your own. 

Let's get cooking!

Heat oven to 200.
Combine the mushrooms with a little olive oil, 1 tbsp soy sauce and a crushed garlic clove. Spread the mushrooms out on a baking tray lined with baking paper or a baking sheet. Bake for approximately 20-30 minutes until most of the water has evaporated. Check on them regularly so they don’t burn. It’s ok if they start to go a little golden/browned, it will give them a nice, nutty taste. Make your soffritto (onion, carrot, celery, garlic in olive oil in a pan), add the mushrooms, the herbs. At medium heat, pour in the glass of red wine and let it reduce for a few minutes. Then add the tomato, the stock or water, lentils, bayleaf, kelp (if using), salt and pepper. It has to be fairly liquid as the lentils will need it to cook. Let it simmer away gently for 1-2 hours so that it becomes rich, hearty and irresistible. 

Check on it and give it a stir every now and then. And taste along the way. It may need a little sweetness, salt, acidity or any spice you might like. If it's too liquid, put the lid on a tilt and let it evaporate for as long as needed. I also sometimes like to give it a little blitz with the hand mixer to make it more"creamy" - don't overdo though as it will turn into mush, you'll want to still keep the textures of the vegetables. 

You can also make this dish a day before eating it. It’s usually even better the next day.

When ready, if the kelp hasn’t already disintegrated, remove it, chop it in very small bits and return it to the ragu. 
Boil the pasta as per instructions on the packet.
Add a little spaghetti or pasta to each bowl and top with the beautiful ragu. Optional to add a little parmesan. I like to eat this with a nice glass of bold red wine.

Buon Appetito!

Let me know in the comment section below if you make this ragu or if you have other tips or secret ingredients you use. 

It's warming, it's spicy, it's flavourful and good for the soul (in small doses) and it's obviosuly perfect for winter. This recipe comes through mixing and testing a variety of recipes that are out there. It has been my go-to for many years :) 

Don't despair if you don't have all the spices, use what you have or can find and make it your own.

This recipe makes approximately 1 litre of extract.

● 500ml red port
● 150ml dark rum (optional)
● 300ml freshly pressed orange juice
● 200g coconut blossom sugar for a "healthier" version (or use normal sugar)
● 200g dark brown sugar or maple syrup
● ½ tsp ground nutmeg
● 4 cinnamon sticks
● 20 whole cloves
● 1 tsp cardamom seeds
● 10 peppercorns
● 1 tsp ground allspice
● 5 anise seeds
● 1 vanilla pod (I didn’t have one so left it out)
● 25g ginger thinly sliced
● 2 organic oranges sliced
● 1 organic lemon sliced

Add both types of sugar, all the spices, sliced ginger and the fresh orange juice to a pot. Bring to a light boil and let simmer gently for 3-4 minutes until the sugar has dissolved. Remove from heat and add the alcohol and the orange and lemon slices.

Let it cool down and put it all in a sealed container and leave for 1-3 weeks (the longer the better) in a cool, dark place.

After a week or three, strain all the spices and orange and lemon slices, discard and store only the liquid in a sealed container. This extract can keep for up to a year in a cool dark place.

When you’re ready to make the gløgg (mulled wine), use approximately a 1:4 ratio. 1 measure of extract for 4 measures of red wine. Could be less, could be a bit more. Just experiment with it.

Use a red wine that is fruity and with little tannins (too much tannins give an unpleasant feeling to
the mulled wine). Only heat up the mixture, don’t let it boil!

To be consumed with moderation!

Wishing you a happy, healthy and peaceful end to the year!

​This is part 1 of a seasonal look into the energetics of each season and how they affect our inner and outer worlds. In Traditional Chinese Medicine (TCM), The 5 Elements Theory, invites us to live more in flow and alignment with the seasons and offers us the opportunity to link ourselves more to the natural world and to become more aware of ourselves and the world around us. 

The five elements through the lens of TCM - wood, fire, earth, metal, water - represent the cyclical changes of nature. The cycles we see in nature are interconnected with those we experience as humans. The flow of the cycles manifest in many ways and are reflected in our energy, creativity, emotions, ease and dis-ease, expression, foods, tastes, and colours we seek and crave.

Each season is linked to an element and a set of organs that need a little more care and nourishment in that specific season. Health conditions and/or emotions related to the specific organs may also flare up but there are many things we can do to support our body through the cyclical changes that also manifest within us. Learning about each element may enable us to create internal balance which will improve all areas of health whether physical, mental and emotional. 

The Yin and Yang theory is the underlying principle of Traditional Chinese Medicine (TCM) and Philosophy, the Taoist culture. Everything is composed of opposites, relative to each other, complementary and as constantly interacting forces. One cannot exist without the other.

There is no night without day, no heaven without earth, no moon without sun, no up without down, no out without in, no cold without warmth, no youth without age, no opposition without unity, no stillness without noise, no passive without active.

The same goes for the cycles of the seasons. Here in the Northern Hemisphere we have just entered winter and if we look at the seasons in terms of yin and yang, winter is the most yin and summer is the most yang in nature. Winter comes with darkness and colder temperatures and should naturally urge us to slow down, nourish ourselves and take a look inward. It’s a time where nature goes dormant, rests and replenishes. It’s also a time that is ideal for planning, thinking and studying rather than doing (too much). Winter invites us to conserve our energy, strength and inner resources.

Good health and wellbeing is believed to come from a balance of Yin and Yang and illness and poor health is caused by an imbalance of Yin and Yang.

In TCM and according to the 5 Elements Theory, winter is associated with the Water element and the Kidneys and the Bladder.

Element: Water
Organs: Kidneys and Bladder
​Colour: Black, blue
Taste: Salty. This taste is consolidating, moistening, softening, alkalising.
Positive emotion, when in balance: Willpower, sense of adventure, endurance
Negative emotion, when imbalanced: Fear and depression

According to TCM, the kidneys are where the source of our energy (qi, pronounced "chee") is stored, also known as our Jing, foundational energy, ancestral energy or inherited life force, which naturally declines as we get older. People born with less Jing need to work harder to look after themselves in order to preserve their energy. 

Our kidneys are particularly vulnerable to to the energies of winter and so we must take extra care at this time to nourish and protect them. It is also a good idea to take more rest in this time as rest rebuilds qi. 

Food is your medicine.

Your daily food intake is the basis of your transformation. Your food becomes your blood, cells, organs, body, mind, emotions and thoughts. Food is nourishment. Your input will affect your output physically, mentally, emotionally. 

​Connect with your food and where it is coming from, eat with the season, favour locally grown organic whole foods where possible. In winter we want want to turn to deeply nourishing meals that are warming and comforting. It often happens quite naturally as soon as the temperatures drop, we crave soups and stews and heavier foods.

Seasonality and energetics when talking about food is important in the way that foods that grow in summer are lighter in nature and have cooling properties to them, such as tomatoes, cucumber, berries etc., when in turn in winter, the seasonal foods are heavier and warming in nature such as onions, leeks, root vegetables, cabbage, apples and pears.

Nature is beautifully intelligent and if we look closely, we can find so much wisdom from the changes and transformations that can be witnessed within each season.

Warming winter foods
Dark pulses like black beans, kidney beans, brown and beluga lentils and whole grains. Root vegetables, beetroot, kale, salsify, celery root, onion, garlic, cabbage, parsnip, turnip, daikon, Jerusalem artichoke, leek, spinach, sea weed, small quantities of darker meats, apple, pear, quince, a little citrus, nuts, black sesame seeds, pumpkin seeds, chia seeds, dried fruits.
Warming spices and herbs: cinnamon, turmeric, cloves, ginger, cayenne, pepper, rosemary and thyme.

Cooking styles
In the cooler months we want to look towards more warming cooking styles like baking, roasting, slow cooking, stews, soups, broths and it's also important to always use fats of very high quality.  Fermented foods like sauerkraut, kimchi, beet kvass and miso are great at this time to aid digestion of the heavier, more dense foods we eat in this period. It's a good idea to incorporate a small amount of fermented foods every day, your gut will love it. The winter cooking styles will help provide deeper warmth and supply greater energy from the food, which is needed in this part of the cycle. We also want to use more warming spices and herbs.

Raw, cold and cooling foods should be avoided or consumed only occasionally in this period. And if you're prone to congestion, mucus, coughs and colds it is a good idea to leave out dairy products from your diet. 

If you're the type of person who's always on the go, stressed and wired, always doing the same things on autopilot, now is the time to actively choose something different for yourself, something that supports you. We all need to find what works best for us individually, but here are a few ideas.

• Get a little extra/enough sleep.
• Have a massage with a little extra love and focus on the kidney area.
• Make sure you get enough vitamin D and zinc.
• Sauna session to warm up your body to the core.
• Slow and soft movement.
• Cook a nice meal and share it with friends or family.
• Drink less coffee. Replace it with chicory root, a warm cup of quality cacao or guayusa.
• Winter is a time for self reflection, planning and contemplating. Integrate more reflective practices like meditation, mindfulness, yoga, journaling or breath work.
• Seek activities that bring light and joy in these darker months while still preserving and nourishing your body and mind.
• Read a book.
• Learn something new, start a course.
• Maybe take some time this winter to reflect on the previous cycle, set some intentions for the cycle to come and prepare yourself. Maybe there's something you've always wanted to do or to get back to. Maybe there are things you'd like to change in your life. Whatever it is, take this time to listen to what you may need. 
• Keep your kidney area warm and protected.
• Winter can bring about heavier feelings like depression or anxiety. Adaptogenic herbs can help your body respond to stress, anxiety, fatigue and improve your overall wellbeing. Here are a few to consider (but do your own research): rhodiola, schizandra, tulsi, astragalus, ashwagandha as well as medicinal mushrooms like shiitake, lion’s mane, chaga and reishi.
• Acupuncture - a seasonal acupuncture boost can be nourishing and strengthening for all the bodily systems.

What kinds of activities or practices do you turn to in the winter months? Feel free to share in the comments below.

Stress is completely natural and we need it to function in our daily lives. It actually boosts the immune system, keeps us alert, motivated and increases our ability to cope with difficult situations when experienced in “appropriate” doses. On the flip side, chronic stress has the opposite effect, suppressing the immune system which puts us at risk physically, psychologically and emotionally. 

Chronic or longterm stress however affects all our bodily systems negatively;

The central nervous and endocrine systems
The "fight or flight" response tells the adrenal glands to release stress hormones (adrenalin and cortisol) which increases the heartbeat and sends blood to areas where it's most needed in an emergency situation, like if you have to run for your life. The problem with chronic stress is that the nervous system doesn't return to normal after the perceived threat is over, which leaves the body in a constant "fight or flight" mode.

The respiratory and cardiovascular systems
Stress makes us breathe faster which makes the heart pump faster, which raises the blood pressure. Chronic stress will make the heart work too hard for too long.

The digestive system
Under stress the liver produces extra blood sugar to give a boost of energy. The rush of hormones, fast breathing and increased heart rate will also upset the digestive system. It affects the way food moves through the body and is (not) absorbed which can lead to diarrhea or constipation, nausea, vomiting or stomach ache.

The muscular system
Stress causes the muscles to tense up. Tight muscles cause physical pain.

The sexual and reproductive system
Imbalance in reproductive hormones can cause dysfunctions and irregular menstrual cycle and affect sexual desire.

The immune system
Over time stress hormones will weaken the immune system and make us more susceptible to viral illnesses like the flu and cold and other infections. It can also affect the body's recovery time.

As for the symptoms that chronic stress can cause there's everything ranging from irritability, anxiety, depression, headaches, insomnia, digestive issues, aches and pains, high blood pressure, and the list goes on. This often leads us to reaching for ways of  coping that aggravate the state like alcohol or drug abuse, overeating, not eating enough, eating junk, withdrawing from everyday activities and social activities, acting out, not being able to control our emotions etc.

I can relate to many of these states and behaviours and as much as I always do my best to seek some sort of balance, sometimes it can be really hard. It’s a flux, a balancing act, making decisions, prioritising, finding what works, getting curious and becoming more aware of and listening to the body and what it’s trying to tell us. A feeling, whether manifested in a physical, emotional or mental form is the body trying to communicate with us.

So, what are some of the things we can do to bring us back to ourselves, to the present moment and channel that tension? How can we reduce the stress hormone and produce more feel good hormones?

There are many small things that we can do - I personally love these practices to get out of my head and into my body:

Exercise to disperse the stressed energy that is just sitting there in the body causing muscle tension, gut issues and racing thoughts. It doesn’t have to be a 2 hour workout. A brisk walk or a short jog can already clear the mind and get things moving. 

Mindful movement like Yoga and Qi Gong as well as breath work centres us and can help bring us back to the present moment. Like with any movement, we can move the stagnant energy. It may also install a feeling of balance and connectedness to ourselves.

Healthy eating. How and what we nourish our bodies with will directly influence how we feel, it’s really that simple. Gut health is directly linked to our brains - 95% of our serotonin (the feel good hormone) is produced in the gut. Choosing  whole foods, eating an abundance and a variety of plants, flavours and colours as well as healthy grains, seeds, nuts and healthy fats that truly nourish our body. Connecting with your food and its healing properties. Avoiding processed and refined foods, sugar and stimulants which all put the body under further stress. A healthy body will help us gain a clearer mind. 

Bodywork and other self-care practices are a great way to preserve and protect our wellbeing and health. A good massage moves bodily energies, clears blockages, eases pain and tension, creates more space in the body and has a calming effect and can facilitate restful sleep. I also love going to the sauna, especially in the colder time of year. It has a relaxing effect, can ease pain, improves blood circulation and sweating releases toxins from the body.

Meditation offers us the opportunity to become the observer of our thoughts, take a step back from what’s going on in our minds and with some practice can teach us to detach from our thoughts and sink into our bodies. Starting with as little as 5 minutes is already a step taken.

Connecting with nature and the seasons. Spending time in nature brings us back to the source of where we are from and what we are made of. It’s an easy way of connecting with the natural world and can be very humbling. Instead of staying in your head while out, look around, witness the changes, marvel at the colours, feel the air and the ground beneath your feet. 

Feel-good activities. Doing simple things you enjoy or make you feel good and that give you a break from racing thoughts. For me it’s cooking, reading, watercolour painting, taking a bath, spending time in a place with an open spaces that gives me perspective. Taking 30 minutes here and there to do something you really enjoy can make a big difference.

Eventually we may also want to ask ourselves the tough questions. Is our life, our choices, our actions in alignment with our values, needs, desires and how we want to live? Is there a fundamental mismatch? Is there anything we can do now to change that? 

With all this said, we all have to find what works for us, what we like, how to prioritise, fitting things in our schedule. One shoe doesn’t fit all. But what we can all do is take even the smallest step in the direction that can make a difference. Making small changes, one at a time.

From my own experience, the single most important thing when experiencing stress is to stop, take a moment, listen and assess what’s going on. Becoming the observer and the guardian of my body, mind and emotions. Actively choosing to and engaging in making it a more peaceful, happy, creative and healthy place to live in.

What small things do you do to create more calm, space and balance in your daily busy-ness? Feel free to share in the comment section below.