Field Notes
Field Notes — reflections from our clinic on seasonal medicine & the wisdom of the body. Inspired by journals kept on backpacking, skiing, and travel adventures, these short posts share lessons learned from patient care and the natural world. At White Salmon Integrative Medicine, we celebrate the body as a miraculous teacher and offer practical insights from naturopathy, acupuncture, nutrition, and bodywork to help you move toward lasting health in the Columbia River Gorge.
Inspired by Moving Mountain Institute & their field notes.
Autumn Ponderings
Autumn is a season of descent and distillation. The exuberant outward energy of summer begins to turn inward, inviting us to slow, refine, and let go.
In Chinese medicine, autumn is governed by the Metal element, which rules the Lung and Large Intestine. This pairing teaches us about breath and boundaries—what we take in, and what we release. Just as trees shed their leaves, our bodies and minds are encouraged to release what is no longer essential.
The Lungs are said to house the Po, our corporeal soul, closely linked to grief, inspiration, and our connection to the present moment. It’s common during this time of year to feel more introspective, tender, or aware of loss—both recent and long past. In Chinese medicine, this isn’t something to suppress, but something to gently acknowledge and move through, like the rhythm of the breath itself.
Physically, autumn favors warm, cooked foods, moistening soups, stews, and pears, and a reduction in cold or raw foods that can challenge the Lungs. Protecting the neck and chest from wind, prioritizing rest, and maintaining regular sleep become increasingly important as Yang energy continues to decline.
Autumn asks us to refine our lives:
What is truly necessary?
What habits, beliefs, or commitments are ready to be released?
Where can we create clearer boundaries to protect our energy?
By honoring the quieter wisdom of this season, we align ourselves with nature’s rhythm—making space for nourishment, clarity, and deeper breath as we prepare for winter’s rest.
Winter Medicine
One of the most supportive winter foods we recommend is congee.
Winter Congee Recipe (Digestive & Immune Supportive)
Congee is a slow-cooked rice porridge that gently nourishes the digestive system, supports qi and blood, and provides warmth during the winter months. It is commonly used in Chinese medicine for recovery, prevention, and long-term wellness.
Basic Congee Recipe
- 1 cup white rice (jasmine or short-grain works well)
- 8–10 cups water or bone broth
- Optional: 2–3 slices fresh ginger (warming and digestive-supportive)
Rinse the rice thoroughly. Add rice, liquid, and ginger to a pot. Bring to a boil, then reduce to a low simmer. Cook uncovered for 1.5–2 hours, stirring occasionally, until the rice breaks down and becomes a porridge-like consistency. Add more liquid as needed.
Optional Winter Add-Ins (based on your needs):
- Bone broth or chicken: supports qi, blood, and immune health
- Mushrooms (shiitake, maitake): immune and digestive support
- Root vegetables (carrot, squash): grounding and nourishing
- Scallions or a drizzle of sesame oil: gentle warmth and circulation
Congee can be enjoyed plain or savory and is especially helpful if you’re feeling run down, stressed, or digestively sensitive.