Nukazuke  (糠漬け)

Hello, I’m Shiatsu Masa. I’m a qualified Shiatsu practitionerat Root & Branch Oriental Therapieshere in Abbotsford, Melbourne Australia.

I am trying to improve my diet with fermented foods which are good for your gut flora.

Tsukemono (漬物) means pickles.  Japanese people love pickled vegetables. In my home town Akita, which is at the northern part of main island of Japan. It’s extremely cold in Winter. Vegetable are traditionally preserved to use throughout the winter months.

A few month ago, I was attended a Nukazuke workshop held here in Melbourne. Nuka-zuke  (糠漬け) is a type of Japanese pickles which have been fermented in flavored rice bran. (Nuka means Rice bran) Nutrient rich bran-pickled-vegetables have been supplementing important vitamins and minerals to the Japanese diet for hundreds of years. I used to make Nukazuke many years ago, but I stopped. It can be hard work the Nuka-doko (pickling bed) needs to be kneaded daily for successful fermentation.

That workshop inspire me a lot. So I stared again 🙂

Traditional Nukadoko (pickling bed) is made of equal weight of rice bran and water & Sea salt (13% in weight of rice bran). But it’s hard to get good fresh rice bran.

Today, I will explain how to make easy ‘cheats’ Nukadoko (pickling bed) at home.

My cheat version of nukadoko is made from old bread (preferable Sourdough), Beer & Sea salt (About 10~13% in weight of bread). However, this recipe doesn’t use Nuka (Rice bran) at all, so we can’t call this Nukadoko, Actually  😉

1) Make bread crumb, use food processor or you can cut them into small dices.

2) Mix bread crumb with salt in clean container. And then mix with beer for a hard mud texture. Cover and keep in a cool dark place or in fridge.

3) Once you have prepared the medium, add cleaned left over vegetables (even peel & stems) to introduce lactic acid. (If you want to more flavour add dried red chili peppers or dried kombu or even garlic).

4) For the first 3~4 days, mix the bed with your hand twice a day. After 3~4 days, discard the wilted leftover vegetables and replace with fresh vegetables.

5) About a week later, your cheat bread nukadoko is ready to pickle!  Salt rub with veggies and leave it about 5min, then dry excess moisture with Paper towels. Then put them into the mixture and cover them.

It’s depend how long does it take to pickle. Hard vegetable like carrot or daikon usually It take about 1~2 days. Longer pickle time make it more salty & sour. Check the timing with your taste buds. Preferable store in fridge.

Please remember mix nukadoko everyday or every 2 days.

 

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My Nukadoko (pickling bed) Left:  Nukadoko (Sour dough),  Right: Traditional Nukadoko

 

Usually we pickle fresh crisp veggies like carrots, cucumber, daikon or turnip.

My personal favourite is cucumber (However you should get hard & crisp one otherwise it gets very soggy pickle – Try asian type cucumber) & Stalk of Broccoli.

The workshop lecturer recommended to pickle Okra and dried Shiitake mushrooms. It’s very tasty too, and full of healthy probiotics!

 

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Carrot, Celery, Cucumber & Red Capsicum.

 

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Stalk of Broccoli, Carrot, Red Capsicum, Celery, Dried Shiitake Mushroom & Dried Black Fungi.

 

 

[LINK] ~Found great informations of Nukadzuke from internet

*How to make Nukazuke [hangawara]

Eastential Chinese Medicine, David Yao Chi Guan, Four Seasons Wellness Centre, Shinma Acupuncture, Acuuncture Abbotsford Convent, Abbotsford Medical & Acupuncture Centre, 

*How to Make Nukadoko (Fermented Rice Bran Bed) for Pickling [Garden Betty]

 

*Nukadoko (Pickling Bed to Make Nukazuke) [http://japanese-kitchen.net]

 

 

My own private Miso

Easy Instant miso soup balls

Shiatsu Masa does great SHIATSU Massage Melbourne!!

 

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Easy Instant miso soup balls

Hello, I’m Shiatsu Masa. I’m a qualified Shiatsu practitionerat Root & Branch Oriental Therapieshere in Abbotsford, Melbourne Australia.

Shiatsu Masa try to eat good foods, like fermented foods.

I made my 1st home made miso about 4 month ago. Yesterday I made Instant miso soup balls.
Just mix together, Miso, bonito flakes, dried seaweed etc. (I’ve added black sesame seeds as well. – If you want to put vegetables in it – cook them 1st, otherwise miso soup balls will get too wet)
Wrap one big table spoon sized mixture with cling wrap and freeze it!!
easy hah?

When you want to have Miso soup, just put the ball in the bowl, add hot water!
There is no preservative or MSG, it’s all natural stuff.
Good foods & clean air make good Qi!
Good Qi makes you better!!
Have a bowl of Miso soup.
Keep warm yourself & don’t get cold 🙂
.
#healthy #rootandbranchorientaltherapies #shiatsumasa #miso #fermentedfoods #abbotsford #cliftonhill #melbourne #melbournewellness #misoballs #misosoup #natural #qi #goodfoods #misodama #misoshiru

Eastential Chinese Medicine, David Yao Chi Guan, Four Seasons Wellness Centre, Shinma Acupuncture, Acuuncture Abbotsford Convent, Abbotsford Mehttps://rootandbranchorientaltherapies.com/2016/11/shiatsu_massage_melbourne/dical & Acupuncture Centre

 

My own private Miso

Nukazuke  (糠漬け)

Shiatsu Masa does great SHIATSU Massage Melbourne!!

 

Practical tips for dealing with stress & anxiety

Welcome to the year of the Rooster!
As many people will now be heading back to work, here are some:

 

 

Practical tips for dealing with Stress & Anxiety:

 

 

 

 

Chinese Medicine is often used for the management of stress and anxiety, between treatments there are things that we can do practically anywhere, which will provide some instant relief; the hardest part is just remembering to do it!

I will outline a breathing exercise and a few acupressure points which you can practice as your own ‘stress emergency kit’ for those times when you feel like the pressure is going to make you burst!

First: 4-4-8 pranayama (like yoga for breathing), it brings clarity back to your mind, and delivers more oxygen to the lungs to generate qi.  Most of us are on automatic pilot, breathing into only the very upper portion of our lungs.  Breathing is controlled by both the subconscious and the conscious mind, by consciously taking control of it we also control the automated responses our bodies have to stress, and by breathing into the belly we are stimulating the Vagus nerve which controls the parasympathetic nervous system.

 


4-4-8 Pranayama

 

 

 

 

 

Technique:

Sit in a comfortable place, close your eyes and begin to breathe in, right down to your belly.  Your belly should rise on inhalation and retract on exhalation.  Don’t worry if it takes you a little while to master it, that’s normal.  Ignore any thoughts & follow the 3 cycles of breathing below and continue for as long as it takes to calm the mind…

BREATH IN THROUGH YOUR NOSE TO THE BELLY, SLOWLY TO THE COUNT OF 1….2….3….4
HOLD YOUR BREATH NOW TO THE SLOW COUNT OF 1….2….3….4…
EXHALE THROUGH YOUR MOUTH SLOWLY TO THE COUNT OF 1….2….3….4….5….6….7….8…

 

And repeat the cycle again, for as much time as you have to spare, 5~10 minutes should be fine.  You can do this anywhere, even in the car!

 

 


 

 

 

 

Acupressure Points for Stress & Anxiety:

 

 

 

 

 

acupuncture-for-anxiety

Pericardium 6

Located on the inside of the forearm half a finger up from the palm. Press firmly and hold on one arm for 30 seconds, then alternate arms.

 

 

 

acupuncture-for-nausea-ad-vomiting

Heart 7

On the inside wrist crease just inside the tendon, you will feel on the little finger side.

 

 

 

acupuncture-for-headaches

Yintang

Between the eyebrows, being located on a bony area you can tap this point; it may also be useful for headaches.

 

 

 

acupuncture-to-calm-the-heart

Ren 17

On the lower part of the breastbone close to the intersection of the 4th ribs, again as it is a hard surface you may benefit from tapping here.

 

 

Combining these points regularly will leave you feeling less stressed and aid to treat anxiety disorders, for best results consultation with a practitioner is recommended.

 

Table 1 & 2 of the Acupuncture Evidence Project (McDonald J, and Janz S, 2017) retrieved from www.acupuncture.org.au

© Photos courtesy of: Kirschbaum, B. (2010). Atlas of Chinese tongue diagnosis. Seattle: Eastland Press.


 

 

Good luck with the self-help; feel free to message or mail me if you have any questions!

Kind Regards.

Mark Davis (Doctor of Chinese Medicine.)

Eastential Chinese Medicine, David Yao Chi Guan, Four Seasons Wellness Centre, Shinma Acupuncture, Acupuncture Abbotsford Convent, Abbotsford Medical & Acupuncture Centre

 

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IT DOESN’T GET MUCH HEALTHIER THAN BEETROOT SOUP WITH BONE BROTH!

Have you tried Borscht before?

In Eastern Europe where Borscht it is a staple food, it is said that ‘Eating Borscht is as good as having a blood transfusion!’

Beetroot is an incredibly rich source of nutrients, combined with the gut healing benefits of bone broth and honestly I can’t think of any food, which would be a more complete source of nutrition!  Almost anyone would benefit from the goodness, but it is a particularly good all round recipe to have weekly for anyone who is considering maximising fertility. It can be served at room temperature on a hot summers day with a dollop of natural Greek yoghurt and some griddle-toasted sourdough with a lightly salted cultured butter!

There are many recipes online for bone broth, you can use anything from chicken wings to marrow bones, or even ox tails; of course organic bones are the best choice.
I like to pressure-cook the soup as it dramatically reduces the time to make the stock. It is very similar to making normal soup stock, however the extra pressure or time will extract the nutrients from the bone marrow, which makes the stock so nutrient dense.
 
 

Ingredients for Bone Broth:

  • Stock bones.
  • Water (double the volume of bones.)
  • 2-3 Tablespoons of Apple Cider Vinegar (important to maximise marrow extraction.)
  • 2-3 Tablespoons of Fish Sauce (replaces the need for salt.)
  • Herbs to taste such as star anise, bay leaf, black pepper, fresh garlic and ginger.

When you chill the stock it will turn gelatinous due to the marrow content, and the excess fat can be skimmed from the top prior to using it for the soup.

The next step is to make the Beetroot soup…
 
 

Ingredients for Borscht:

  • 2 medium sized onions.
  • 3-4 fresh & firm raw beetroots, peeled & diced.
  • 2 large carrots peeled & diced.
  • 1 large handful – roughly cut cabbage hearts.

Sautee the onions, add the chopped vegetables and cover with bone broth, simmer for 30-40 minutes until the vegetables are soft. That’s it; of course you can make additions yourself to taste.
You can puree the soup for a smoother consistency or consume it in its chunky form. Eat it hot or at room temperature, traditionally it is topped with sour cream and chives, but natural yoghurt is equally tasty and better on the waistline!

Eastential Chinese Medicine, David Yao Chi Guan, Four Seasons Wellness Centre, Shinma Acupuncture, Acuuncture Abbotsford Convent, Abbotsford Medical & Acupuncture Centre  
 

Give it a try & let me know what you think!
 
 

Mark.

How To Aid Your Back Pain With Sleep!

Back pain can occur for a variety of reasons, for sudden & acute circumstances such as kidney stones, trauma or even a fractured vertebrae – immediate care may be required; information provided here is only suitable for those who have been cleared of any specific diagnosis and need to care for their condition unsupervised at home.

In Chinese Medicine terms, typically back pain is a result of one or more of the following:

  • Arthritis
  • Traumatic injury
  • Over use of a specific muscle group
  • Posture / scoliosis
  • Sitting / driving for extended periods
  • Fractures, herniations or degenerative changes
  • Obesity
  • Side effects of medications
  • Unknown

Chinese Medicine (CM) involves identifying locations, channels, triggers of pain and conditions, which alleviate it. CM diagnosis will often include:

  • Qi and Blood Stagnation
  • Yin / Yang deficiency
  • Cold Damp Painful Obstruction
  • Bi Syndrome

Regardless of the specifics of diagnosis, CM considers that stagnation (poor circulation) is the cause of pain and by eliminating stagnation, healing is promoted – relieving the pain.

Acupuncture and prescribed herbal medications will assist to increase circulation to aid healing, however the healing process can be hindered through habitual actions such as sleeping on your sides or stomach, which can restrict circulation causing stagnation to reoccur.

Changing your sleep patterns can be very beneficial, however it is acknowledged that this is not an easy task. By making small changes on a regular basis however, you should be able to initiate the healing process.

So What Do I Need To Do?

It’s easy, all I ask you to do is to take your pillow from the top of the bed and relocate it under your knees for 10 minutes when you go to bed! At first you might find a strange feeling in your sinuses, but this is also beneficial!

Take some deep breaths and relax in this position, if you need a small hand towel rolled up under your neck that is fine. Allow yourself to fall asleep if you are comfortable, if not you are free to readjust to the normal sleeping position after 10 minutes!

Should you wake during the night to go to the toilet, use the opportunity to put the pillow under your knees again, just for five minutes. If you wake with an alarm on snooze in the morning, also use this opportunity again to lie on your back and put the pillow under your knees.

Of course it will take some adjustment and pain will dissipate with practice. By assuming this pose on the comfort of a mattress you are allowing the force of gravity to work in your favor and naturally alleviate stagnation. Other sleeping positions although they may feel comfortable, can reduce circulation to the extremities and the spinal cord due to your body weight compressing muscles, nerves, lymph and blood flow.

It is understandable that you probably cannot maintain sleeping on your back all of the time, however if you are able to practice this method it should be enough together with your Chinese Medicine treatment to give you the advantage moving forward to improve back pain.

If you have a spare pillow, some people also find it advantageous to use the pillow between their legs at times when they choose to roll over onto their sides after the initial instructions. The extra pillow will work in a manner to soften the obstruction caused by the weight of limb on limb.

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© Root & Branch Oriental Therapies (2015).

Acupuncture Alleviates Lower Back Pain and Inflammation

Research indicates that Back Pain is successfully treated with Acupuncture.  Good results can be expected for acute lower back pain, neck pain and sciatica.  We use several different techniques which improves circulation, blocks the pain signal to the brain and breaks up stagnation such as knots and trigger points.

Acupuncture reduces or eliminates lower back pain for patients with lumbar strain, muscle spasms, or disc herniations.

Source: Acupuncture Alleviates Lower Back Pain and Inflammation

References:

Table 1 & 2 of the Acupuncture Evidence Project (McDonald J, and Janz S, 2017) retrieved from: www.acupuncture.org.au

 

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