Watch this blog, Facebook and Instagram for updates on the kiwi crop!

Weather permitting:  Wednesday, August 28, 2019, 10:00 a.m.-4:00 p.m.

Kiwi arbor at AOW

While we wait for this superfood to ripen, lets talk a bit about this amazing fruit, its nutritional benefits, and why you should rush on over to AOW and take advantage of this locally grown food resource. The kiwi, or Chinese gooseberry, is the edible berry of the woody, vine plant, genus Actinidia. Kiwi helps fight infections because they are full of vitamin C.  Kiwifruit is native to north-central and eastern China. Cultivation of the kiwifruit spread to New Zealand from China during the early 20th century and the fruit became popular with British and American servicemen stationed in New Zealand during World War II. It was later exported to Great Britain and to California during the 1960s.  

Here at Alberta Orchard Wellness (AOW), we have a Yellow Male (AU Tiger – a gift from my friend and fellow gardener, Ronnie Myers) and three Yellow Females (Golden Sunshines), as well as one Green Female (Hardy – a gift from The Plant Lady at Johnson Garden and Cafe in Duncanville).  We just pruned the kiwi vines last week, planning for a U-Pick on August 28. Kiwi not only serves as a delicious and healthy food, but their deciduous leaves provide solar shading on the southwest corner of our office. Chill the fruits in high humidity after picking for longest storage; they will ripen easily indoors by placing in the windowsill or in a brown paper bag. 

Our sturdy arbor was crafted and installed by local blacksmith Steve Davis of Sunheart Metalworks. When I asked my insurance agent about insuring the structure, he assured me it would be in place for a very long time and would not need an additional rider!  These vines are heavy and consumptive, I would recommend against a wooden structure.  I have seen the vines on metal swing sets and believe they would climb and crawl happily on an existing metal or chain link fence. A few years ago I was at a bus stop in Saint Paul (to speak at a conference) where I met a young citrus grower that gave me some advice that I’ve never forgotten:  kiwi (like citrus) thrive with three application of fertilizer yearly on:  Valentine’s Day, Mother’s Day and Memorial Day.  

The kiwi fruit has so much nutritional value that it contributes to many health benefits as well as being low in calories.

Kiwi bird

Fun Trivia! The name of the kiwi fruit changed from Chinese gooseberry to kiwi because it has similar characteristics with New Zealand’s national symbol, the kiwi bird; which is also small, brown, and fuzzy.

Kiwi fruit components include:

• Vitamin C: its content is almost double that of orange and lemon
• Low in carbohydrates in the form of sugars (9%), 1% protein and 0.5% fat.
• Kiwi fruits are super rich in vitamins A, K E and also contain vitamins B6, B2, B1, niacin.
• Folates: they also contain large amounts of folates.   Folate is found in green leafy vegetables, however, it is easily destroyed by cooking so fresh kiwifruit is a great alternative to get your folates!
• Minerals: Kiwi contains large amounts of Potassium, Magnesium, Phosphorus and Iron as well as Copper. Copper, along with vitamin C, help the intestines to to absorb iron.
• Fiber: The kiwi fruit contains 3.4g / 100g of fiber.
• Kiwifruit seed oil contains approximately 62% alpha-linolenic acid, an omega-3 fatty acid.
• Kiwifruit pulp contains carotenoids, such as provitamin A beta-carotene, lutein and zeaxanthin. 

The kiwifruit is special because of its high nutritional content, vitamins, minerals, antioxidants, phytochemicals, and fiber content; and the fact that it grows with its own biodegradable bowl. I suggest just cutting the fruit in half and scooping out its deliciousness. The kiwifruit is among the richest fruits in nutritional and health benefits. It is a perfect sweet tart addition to our no recipe green smoothie!

Kiwi is a nutritional super star with amazing health benefits!

The medicinal and health benefits of the kiwi include: improvements in digestion, blood pressure management, protection from DNA damage, boosts immunity, helps with weight loss, improves digestive health, helps to remove toxins from the body, beneficial for diabetes patients, protects against macular degeneration, promotes alkaline balance, prevents constipation, reduces formation of kidney stones, improves sleep, and eliminates free radicals. It has a low to moderate glycemic index and also contains carotenoids such as lutein, zeaxanthin and beta carotene.

IMPROVES HEART HEALTH

Kiwi is heart healthy!

The potassium content in kiwi supports heart health. Potassium aids in blood thinning and clot removal. Furthermore, kiwi contains a polyphenol antioxidant known as quercetin, which helps to reduce the risk of heart disease and stabilize histamines.

LOWERS BLOOD PRESSURE

The high potassium content of kiwifruits help to reduce high blood pressure.

GUT HEALTH

Kiwi nourishes the digestive system by acting as a prebiotic element. Kiwi contains an enzyme, known as actinidain, which helps in digestion as the papain in papaya. A 2012 research project published in Microbial Ecology Health and Disease demonstrates that kiwi has a prebiotic effect of promoting the content of faecal lactobacilli and bifidobacteria. 

HELPS TO FIGHT CANCER

Kiwi, a rich source of Vitamin C, helps to fight free radicals that damage our cells and can lead to skin cancer. It also prevents colon cancer as kiwi contains soluble fiber that promotes the growth of good bacteria in the colon reducing colon cancer. An overview of the biological evidence for the anticancer benefits of kiwi can be found at this link.

A 2017 study from the Imperial College of London determined that increasing fruit and vegetable intake above five servings a day significantly reduces premature death by reducing the chance of heart attack, stroke, and cancer.

EATING MORE VEGETABLES & FRUITS MAY PREVENT MILLIONS OF PREMATURE DEATHS

As we say good bye to the month of August, known as Peach Month, Takkon Hashi, in the Choctaw calendar, I am reminded of how we Southerners love our peaches. Growing peaches organically is somewhat difficult but can be done with consistent attention! Organic peaches may not appear as perfectly beautiful as the commercial varieties, that lack the spots and blemishes of a chemical free fruit. Organic peaches are worth seeking out at specialty and farmers markets, and I have occasionally seen peaches in the organic section of the grocery store but not often. Benefits of foods grown in organic soils include a higher antioxidant content and lower cadmium and pesticide residues according to a system review of literature and meta analysis by the British Journal of Nutrition in 2014. Not only can those antioxidants make you healthier, but they also contribute to food’s improved organoleptic qualities ~ taste, aroma, flavor. and mouthfeel.  Nevertheless, the health benefits of added fruits to our diets (see above) may outweigh our fear of ingesting harmful chemicals. Sometimes, we may decide that it is better to eat the fruit even if its not organic, especially when studies indicate a clear connection between increasing the intake of fruit and vegetables in the diet and living longer. See link.  Eighty percent of Americans do not get enough fresh fruits and vegetables. Intake of fresh, real food is required to prevent disease, to feel well, to create an enviroment that allows for transformation, healing and changing chronic patterns! To reduce chemical residues, peel the thin skins and be sure to use a do-it-yourself produce wash or spray. See recipes below. 

Produce Spray

This natural spray is simple to make with ingredients you most likely already have in your kitchen!

1 tablespoon lemon juice
2 tablespoons baking soda
1 cup water

Mix these ingredients until the baking soda has dissolved and pour into a clean spray bottle.  Spray your fruits and vegetables and let sit for 5 to 10 minutes.  Rinse and enjoy !

Make Your Own Produce Wash

Vinegar does a decent job of removing pesticides and other chemicals from fruit.

Fill up a large bowl or your kitchen sink with 1 part vinegar and 4 parts water.  Let your fruits/vegetables soak for up to one hour (non-organic apples can soak for an additional 30 minutes to an hour).  Remove the produce from the solution, rinse with water, and they are ready to eat!  This wash also helps to extend the life of your fruits and vegetables so that they last longer without spoiling.

Click below for other practical resources!

Learn more: Easy ways to remove pesticides ~ Consumer Reports

Learn more: The dirty dozen ~ Environmental Working Group’s shopper’s app for food & personal products

Grow Your Own

If you think you are up for growing peach trees, the University of Georgia Extension office published an in-depth, informational guide for planting and growing peach trees, including types of trees, planting location, varieties suited for our climate, pruning, insects and disease, and more.

Where to buy locally grown peaches?

Of course, Alabama has a long history of growing peaches. Here in West Alabama, Chilton County is a hop, skip, and a jump away. Take day trip and go down to buy locally grown peaches directly from the growers.  Several fruit stands are located on Highway 82 between Centreville and Montgomery. The Tuscaloosa River Market attracts some Chilton County growers as well! Check the Belle Meadow stand for organics. They had some delicious organic June apples last weekend!

Local Harvest provides online space for local farmers to advertise their farms. Several Alabama peach growers are listed. 

One more! This family owned and operated peach farm sells nonorganic peaches at locations in Columbus and Starkville, Mississippi. I enjoyed reading this history of the peach growing family on their website!

The Peach Girl Sells Chilton County Peaches in the East Mississippi. Golden Triangle Area.

FOOD & FARMING CONNECTED WITH MEDICINE!

Dr Frannie Koe is a rural health family doctor in Collinsville, Alabama, who describes herself as ‘A country doctor who tries to help people become healthier and get off as many medicines as possible”. Dr. Koe attempts to live a sustainable lifestyle by being off the grid and working toward minimalism. You can learn more about her and sustainable health and lifestyle at http://agroshare.com.

Dr. Frannie Koe

Dr. Koe’s website, Agroshare,  is a project where people can get information on sustainable living, homesteading, herbs, plants and trees, healthy living, healthy eating and a new way of health care. Dr. Koe and her son-in-law created the website as a searchable forum, which is hard to find on other sites including social media sites. They work to share ideas that promote sustainable gardening and hope to jump start people to grow their own whole food (even if its just one item).

The agroshare website includes a community forum, membership pages, blogs, featured farms, newsfeed, resources such as books, movies, podcasts and links to many other pages, articles and research, recipes, events, and a food finder application!

Dr. Frannie has been my primary care physician for years, and she is worth the trip to Collinsville for me as she understands my mission of natural health and using food as medicine. If you are looking for a primary care physician and do not mind a bit of travel, her practice is called Wills Valley Family Medicine. Tell her Dr. Cox sent you!

Ask Dr. Koe’s staff about her Direct Primary Care (DPC) program as an alternative or supplement to the sky-rocketing costs of private insurance. The Valley Care DPC program is $50/month and includes unlimited texts, unlimited doctor visits during DPC hours, and reduced pharmacy prices for generic drugs. The idea is to cut costs significantly to all those who participate in this model of medicine.

Follow Valley Care DPC on Facebook

Dr. Koe’s schedule will change after Labor Day. Valley Care DPC clinic will now be open from 8AM to 6PM. Dr. Koe will see patients from 1PM to 6PM every afternoon from Monday to Thursday and Friday from 8AM to 12PM. If anyone is sick and wants to be seen in the morning from 8AM to 12PM Monday – Thursday they can be seen by CRNP, Pam.

“If the spirit is at peace, the heart is in  harmony;  when  the  heart  is  in  harmony,  the body  is  whole;  if  the  spirit  becomes  aggravated the heart wavers, and when the heart wavers the body  becomes  injured;  if  one  seeks  to  heal  the physical  body,  therefore,  one  needs  to  regulate the  spirit  first.”

~ Liu Zhou, a 6th century Chinese philosopher.

Every organ in our bodies has functions and responsibilities. Some are physical while others are psychological and spiritual.  The fire element, which peaks during the summer season, governs the HEART as well as the small intestine, pericardium, and triple burner.  In Chinese medicine, the heart is considered the ruler or empress/emperor of all the other organs. The emotion of joy is associated with fire and when the heart is in balance, it manifests as joy and an enthusiasm for life; while out of balance, it may present as anxiety, depression, emotional coldness or hatred.

Even in our modern society with a focus on Western medicine, we refer to the heart as an organ of feeling and emotion by saying someone has a “broken heart”, knowing something “by heart”, “pulling on our heartstrings” and being “wholehearted”, “coldhearted” or “heartfelt”. And of course, as we say in the South~ “bless your heart” and “bless their heart”. These common phrases speak to an emotional organ instead of a muscle that only pumps blood. 

Joy and Hatred

General symptoms of a heart imbalance may include excess or lack of laughter, emotional coldness and even hatred, reddish/ruddy complexion or a pale face, speech problems, social awkwardness, depression, mental illness, memory loss, poor circulation, weak spirit, and heat intolerance. Fire heats up the blood and organs and too much heat in our bodies, particularly the heart, causes edginess, anxiety, insomnia, headaches, and high blood pressure. The tongue is an indicator of heart healt with a red tip suggesting excess heat or deficiency heat flaring upward. Interestingly, incessant talking, inappropriate laughter, stuttering and an inability to speak also indicate a heart imbalance.  People with healthy hearts are usually friendly, humble, and have a strong sense of mental clarity and propriety.  

The circulation and balance of energy throughout the entire meridian system generates optimum health.

The meridian system, a fundamental concept of Chinese medicine, directs the flow of energy along specific pathways throughout the body much like the circulatory system transports blood. When this energy, also known as the life force, or qi (chi), becomes blocked or out of balance, health issues and disease occur. The concept of yin and yang helps us to understand the meridian system, which is subdivided into yin and yang groups. Twelve primary meridians are laterally and symmetrically distributed along the entire body.  Six meridians, three yin and three yang, traverse each side of our bodies and these meridians connect all major organ systems. The six yin meridians run along the inner side of the body’s limbs, on the chest and abdomen; while the yang meridians run along the outer side of the limbs and along the head, face, and torso.  Each meridian plays a specific and critical role in the health of the entire body.

The heart meridian is relatively short with only nine acupuncture points. The heart meridian starts in the middle of the arm pit, goes down the inside of the arm, to the tip of the pinky finger. The heart meridian is also known as the Hand Shao Yin Meridian, which is connected to the Foot Shao Yin Meridian, the kidneys meridian. The heart represents the fire in the body and the kidneys are water, thus, creating a relationship in our bodies between the heart and kidneys. See upcoming winter posts for more about the kidneys.

An example of common acupuncture points used on the heart meridian  include:

HT-3- clears mucus and heat from the heart

HT-6- helps with night sweats and tones the heart blood

HT-7- The most commonly used point along the heart channel, it is used to treat insomnia, heart imbalances, palpitations, emotional distress, and memory and focus issues. The Shen Men ear point (discussed below) functions in much the same way as the HT-7 point.

The heart meridian extends from armpit to tip of pinky finger.

GET HEART HEALTHY!

Exercises that stretch and strength the arms are recommended for heart health because the heart meridians start in the armpit and extend along the inside of the arm. You can also try a simple exercise of clenching and relaxing your fists! Sit up straight and allow your arms to hang comfortably between your legs. Take even and slow breathes while slowly making fists with your hands. Clench your fists while exhaling and vocalizing the sound of the heart in the back of the throat:  haaaaw. Loosen fists and relax deeply when inhaling. Repeat at least 8 times. This simple exercise stimulates blood flow and activates the heart meridian.

Reverse Heart Disease with Ornish Lifestyle Medicine

The Ornish Lifestyle Medicine program was developed by world renowned cardiologist, Dr. Dean Ornish, the founder and president of the non-profit Preventive Medicine Research Institute and Clinical Professor of Medicine at the University of California, San Francisco.

Dr. Ornish is the first physician to prove with scientific evidence that heart disease can be reversed by natural methods, including specific dietary and lifestyle changes. Ornish’s program consists of an ultra-low fat diet, yoga, meditation , therapy/support groups, and no smoking. The Ornish diet reduces blood cholesterol levels and reverses atherosclerosis, or obstruction of the arteries, making it a highly effective therapy for treating and preventing heart disease, strokes, high blood pressure, and high cholesterol. The Ornish diet is also a successful weight loss program.

The closest medical provider or facility that uses Ornish Lifestyle Medicine is the St. Dominic-Jackson Memorial Hospital in Jackson, Mississippi. Follow this link for more information about the Ornish program at St. Dominic.

Check out Dr. Ornish talking about reversing heart and lifestyle diseases below.

The Shen

The heart and associated meridian not only control blood circulation but also control our emotional and spiritual realms of consciousness, sleep, memory, and our minds. In Western medicine, we usually think of the heart as an organ that pumps blood, however, in Chinese medicine, the heart is the organ system that houses the Shen. The Shen is defined as our spirit, mind, consciousness or awareness. Some people compare Shen to the “spirit”.  All the spiritual aspects of the organs are called ‘the five Shen’ in Chinese medicine, each representing different aspects of our consciousness.

The Shen of the Heart is an awareness of oneself and living in the moment. It is virtuous. The heart must be at peace and absent of any distressing emotions in order to possess the Shen.  The health of a person’s heart is reflected in their face and a person’s eyes reflect their spirit, or Shen.

Maybe most important for heart health is a focus on reducing stress and fostering joy. A joyful and happy life leads to a healthy heart and body. For a quick and effective stress reliever, I use a simple treatment of Point Zero (also known as Point Wonderful) and Shen Men, a point on the ear that translates to “Gateway to Heaven” or “Spirit Gate”.  Shen Men is located at the apex of the triangular fossa region (the upper mid center of the ear, just above the opening canal and the surrounding concentric folds) of the ear. Used in treating almost any health condition, pressing this point helps to relieve stress, anxiety, allergies, headaches, addiction, inflammation, depression, and pain. Shen Men is similar to the HT 7 acupuncture point along the heart meridian.

I also like to send patients home with “acupuncture to go” tiny, stainless steel balls (originally perilla seeds) taped at Shen Men with instructions to press the seeds multiple times per day.  Simply having the ‘seeds’ set in the ear provide light pressure and activate the heart via the holographic representation of the body on the ear. My patients love this simple tool for decompressing at home and for busy times on the go! In the clinic we have taught many folks to apply these points at home.  We are glad to set ear seeds for you in the office or get you set up with your own home self care kit with seeds, a special prod to check tenderness, and a map of points useful for your unique balance!

In Chinese dietetics, we suggest you keep your heart in balance by eating a healthy diet of heart nourishing red foods such as tomatoes (not recommended for some people with intolerance to the nightshade family), cherries, beets, radishes, strawberries (not for those with histamine concerns), red beans, red lentils, red spices, and locally grown, grass fed beef (in condiment proportions).

Heart healthy red foods.