Mama Always Said: You Are What You Eat

Maybe mom really did know best when it came to nutrition. As research has shown, what we eat can actually impact our health profoundly. Over the years, we have learned that our dietary choices can influence our risk of disease. And some have made it a profitable business to teach us new ways to look at food (anti-inflammatory diet, Keto, heart healthy, etc.). 

And so, in some instances, food is now looked at as medicinal. While taking supplements can be beneficial, there is no substitute for eating whole, nutritious foods. Why? Because the nutrients found in certain foods can promote health and protect our bodies from disease. 

Lacking in the Basics

Our Western diets, high in processed foods and low in whole foods like fresh vegetables, keep our bodies from getting the vitamins and minerals we need to thrive. Deficiencies can then increase our risk of disease. Heart disease, certain types of cancer, and immune dysfunction can all be impacted by a lack of certain vitamins and nutrients. 

Plant Power

In addition to protein and carbohydrates, it’s important to include vegetables, fruit, beans, and grains as part of a well-rounded diet. Many of these foods, also known as superfoods, include antioxidants which can protect our cells from damage. 

Fiber is also part of the building blocks of a healthy diet. High fiber foods include the same list just mentioned and can help protect us from disease and decrease inflammation. Fiber promotes healthy digestion and elimination and also feeds the good bacteria in our guts. 

Healthy Fats

Protein and fat are not the enemy when they come from whole, nutritious foods and they can play a critical role in keeping our bodies operating efficiently. Omega-3 fatty acids, mainly found in fish, help to regulate inflammation and have been linked through much research to improved heart health and proper immune function. And the amino acids found in protein can aid in muscle health and regulating metabolism. 

Everything in Moderation

We all know that doing anything to excess isn’t healthy, and that includes what and how much we eat. Diets high in soda and other sugar-filled drinks, fast food, processed food, and refined grains are the main culprits to health issues like heart disease, diabetes, and all the complications that come from unhealthy weight gain and obesity. 

A lifetime of poor choices can lead to all kinds of health problems like insulin resistance, chronic inflammation, high cholesterol, and heart disease. On the other side of the coin is the research that points to the health benefits of the Mediterranean diet, for example. 

A Thoughtful Approach to Food

While the jury might still be out on whether we really are what we eat, we all know enough now to understand that our dietary choices can have long-term effects on our health and quality of life. Abiding by the rule of moderation can help us build healthy habits so we make smart choices. And those choices could have a generational impact on those in our family who look to us as an example.

If you are looking to improve your diet and get your health on track, talk to me about a course of treatment that can help you get back into balance with your diet. It’s never too late to start making progress in the right direction.

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If you feel like you’re battling frequent colds, a cough that won’t quit, or just seem to be tired all the time, it may benefit you to find time for a daily walk or simple exercise routine. Doing this a few times per week can have many health benefits and help build your immune system.

Viruses such as COVID-19 take hold in our bodies when our immune systems are at their weakest points. Below are a few ways to help increase your immune function so your body can function as it’s meant to and stay balanced!

Exercise

A scientific review conducted in 2019 in the Journal of Sport and Health Science found that exercise can improve your immune response, lower illness risk, and reduce inflammation.

This study reported on immune system reactions to those who partook in moderate to vigorous physical activity lasting less than an hour. The author of the study, David Nieman, stated that “Because exercise increases blood and lymph flow as your muscles contract, it also increases the circulation of immune cells, making them roam the body at a higher rate and at higher numbers.” This shows that increased exercise helps increase your immune system function thus giving you a better chance at staying healthy.

There are many reasons that exercise is recommended when it comes to nurturing a healthy immune system. One reason is because of your body temperature; as you workout, your body temperature rises during and after exercise which helps to prevent bacteria from growing, thus helping to fight infection.

Additionally, physical activity helps to flush bacteria out of your lungs and even slows the release of stress hormones (cortisol) which is also known to hinder the immune function.

Overindulging on Alcohol

If you drink everyday, or frequently, you may notice that you are more susceptible to catching colds and drinking is shown to dramatically impair the immune system.

If you have a hard time refraining from drinking, these self-massaging acupuncture points help the body release toxins, control cravings and become more grounded.

Liver 3: Located on the top of the foot. Start in the space between the big toe and the second toe, now walk your fingers back along that depression onto the top of your foot until you run into a bone and you can’t go any further. This is Liver 3. It helps to balance the liver energy of the body, and helps reduce stress.

Large Intestine 11: Located on the lateral elbow, at the end of the elbow crease. Large Intestine 11 clears toxins from the body, as well as releasing heat. It also balances digestion and helps to regulate body temperature.

Excessive Sugar Intake

When you look at a nutrition label, what’s the first ingredient you look for? For many of us, we’ve been trained to look for the calorie count per serving, but did you know that The American Heart Association recommends that we limit our sugar intake too?

The AHA suggests that men eat less than 36 grams (9 tsp) of sugar per day and that women have no more than 24 grams (6 tsp). To add perspective, the average person eats nearly 15 teaspoons of sugar each day (that’s almost double the recommended amount)!

Why is the consumption of sugar an issue? When we consume sugar, our bodies break it down and become inflamed. This decreases our immunity because it weakens the white blood cells ability to fight off infection!

If you have a sweet tooth and want to make a sweet treat that also optimizes your immune function, try making this TCM herbal tea below:
• 4 cups water
• 3 tsp dried thyme

• 2 cinnamon sticks
• 2 tbsp raw honey

Add all ingredients to a pot and bring to a low boil and then simmer for around 10 minutes. Once it’s done simmering, turn on low heat, stir in honey and then pour through a strainer. Enjoy!

Immune function has never been more important. If balancing your body is now a priority to you, schedule an appointment with me so we can create an individualized acupuncture plan just for you, to help keep your immune system in tip-top shape!

https://medlineplus.gov/ency/article/007165.htm
https://www.cdc.gov/alcohol/fact-sheets/womens-health.htm

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Many have heard the question posed what came first, the chicken or the egg? But how does that concept apply to depression? It’s well-known that when we’re depressed, our motivation and interest in maintaining a healthy and balanced diet subsides in the same way our energy does. Harvard Medical Students positioned that same question in relation to depression; what came first, depression or a poor diet?

Thankfully, researchers have addressed this question and found that a healthy diet was indeed associated with a significantly decreased risk of developing depressive symptoms. In fact, a study published in the Journal of Nutritional and Environmental Medicine, patients were treated for two years with antioxidants or placebos. After two years, those who were treated with antioxidants had a significantly lower depression score.

WHAT DOES THIS MEAN?

Eating healthy foods gives you a better chance to reduce your depressive symptoms than eating a diet of processed food that may be high in sugars and fats.

Additionally, it’s known that there are approximately 10 times as many bacterial cells as human cells in the body. These bacteria serve many purposes including the curation of Vitamin K, digesting the food we consume and even regulating our immune system.

This implies that maintaining a healthy gut bacteria and overall diet can improve your mood.

SO, WHAT SHOULD I EAT?

Suggested foods to eat are lots of green leafy plants (including fruits and vegetables), whole unprocessed grains, seeds & nuts, and lean proteins such as yogurt or fish. To break them down even further, take note of the following foods and their purpose (all of which fight depression):

• Inflammation: Spinach, Kale, Swiss Chard, Berries, Mushrooms and Onions.
• Mood Boosting & Omega 3: Walnuts, chia seeds, Fish (salmon, tuna and sardines), and even certain brands of egg or yogurt.
• Oleic Acid: Avocado, cheese, pasta and meats such as chicken, beef or pork
• Antioxidants: Raspberries, strawberries, blueberries and blackberries are some of the highest antioxidant foods available to us. Other foods include sweet potato, oranges, and peppers.
• Folic acid and alpha-lipoic acid: Tomatoes, broccoli, spinach and brussels sprouts.

WHICH FOODS SHOULD I AVOID?

Avoid foods made with added sugars or flours such as baked goods (donuts and pastries), breads, pastas and cereals. One should also minimize the consumption of animal fats, processed meats such as bacon, and even butter.

OTHER ITEMS TO CONSIDER

It’s important to remember that health starts from within. Maintaining a healthy balance of self-care, such as providing yourself with adequate sleep, hydration and physical activity is just as important as eating well.

There is an overwhelming amount of evidence that supports the benefits of a healthy lifestyle. Having balanced health helps with everything from cardiovascular disease, dementia, cancer and even mental health disorders including- you guessed it – depression!

If this article has inspired you to turn a new leaf and start becoming healthier, be sure to follow our social media pages. We post other content on health, acupuncture, traditional chinese medicine and so on that can help you keep your life on track.

Don’t forget! Schedule an acupuncture appointment with us if you have any questions about depression and how traditional chinese medicine can help.

https://www.everydayhealth.com/columns/therese-borchard-sanity-break/foods-eat-every-day-beat-depression/

https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

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With that in mind, here are a few suggestions for healthy foods to keep you cool and active all summer long.

Fresh fruits like watermelons, strawberries, tomatoes and pear are cooling and have strong yin energy. Summer meals should be predominately fresh fruits or vegetables, according to TCM. These food groups have the strongest yin energy, balancing out the fierce yang and fire energies of summer.

Fresh vegetables that are in season in your region are also a great choice, especially cooling vegetables like cucumbers, spinach, lettuce, peppers, celery, radish, carrots and cauliflower. Vegetables have the second highest yin energy, according to TCM.

Summer herbs like basil, cilantro, parsley and mint are a great, healthy addition to most recipes. These herbs are also natural diuretics and heavy-metal detoxifiers, which flush excess waste from the body.

The best foods to eat vary with geography. If you live in a place where summer days are long, but not very hot and the nights get really cool, incorporate more neutral or even warming fruits and vegetables into your summer smorgasbord. These fruits and vegetables can include most varieties of squash, especially pumpkin, butternut and acorn squash, lentils and legumes, whole grains like brown rice and root vegetables like beets, potatoes and parsnips.

In places with cooler summers, or during late summer, the fifth season according to TCM, diet is about prioritizing self-nourishment so it can be utilized as energy. Late summer is the time to choose smart sugars that won’t clog up the spleen pathway, including apples, carrots, dates, figs, grapes, peaches, pears, sweet potatoes and squash. These smart sugars also regulate the body’s blood sugar, which decreases the strain on the pancreas.

For those whose summer climate is hot, here is a recipe for a cooling, detoxifying water you can drink all summer long to keep yourself in balance.

Cooling detox water:

• 1 lemon
• 1 lime
• ½ cucumber
• 16oz. Water
• Bunch of fresh mint

Slice the lemon, lime and cucumber and add to the water. Stir in the mint. Let it sit in the fridge overnight and enjoy chilled.

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Traditional Chinese medicine says aligning your diet with the seasons is one of the best ways to stay healthy. Mother Nature provides exactly what we need to be healthy. Paying attention to the fruits, vegetables and herbs that grow during different seasons in the region where you live is a great way to incorporate the philosophies of traditional Chinese medicine into your own life and access greater healing.

In the spring, TCM suggests eating cooling foods to balance out the effect of warmer temperatures outside.

TCM also suggests taking the time to be mindful about the environment and energy around you when you eat. If you are stressed out or rushing when you eat, that will affect how your body is able to process the nutrients you’re consuming. Breathe deeply, chew well and take the time to digest your food.

For more spring in your step, here are four specific foods that can support your health and wellbeing this spring.

Lemon: In traditional Chinese medicine, the organ associated with spring is the liver and the flavor associated with the liver is sour. Sour foods, like lemons, help flush toxins from the liver. Adding fresh lemon to a cup of warm water each morning is a great, simple, practice that will do wonders for your liver.

Greens: Fresh leafy greens are most plentiful during the spring, and eating them is associated with cleansing and building. The bright green color of leaves comes from chlorophyll, which is a wonderful healing agent. Any greens, but especially those darker in color, like spinach or wild greens such as dandelion greens, are very beneficial.

Asparagus: Asparagus is a finicky plant with a short growing season: spring. Make a point to catch this plant powerhouse. Asparagus is full of vitamins A, C and K as well as folate and fiber. According to TCM, asparagus builds the nourishing fluids in the body, meaning it soothes irritation and helps fertility. It also promotes healthy lungs, clearing congestion and conditions like bronchitis.

Fruits and vegetables: In general, spring is the time of year when more fruits and vegetables become available locally. Peruse your local farmer’s market or take note of any produce in the grocery store that’s labeled “local.” Incorporate these items into your diet in abundance!

Try incorporating these foods and cleansing principles with this delicious spring salad!

Asparagus, snap pea and quinoa salad

Feeds 4-6

Ingredients:

• 1 cup quinoa
• 1 cup fresh snap peas, strings removed and cut into small diagonals
• 1 bunch asparagus, cut into small diagonals
• 1 can chickpeas, drained and rinsed
• Fresh mixed greens
• Sliced avocado

Dressing:

• Juice of 1 lemon
• ⅓ cup olive oil
• 2-3 cloves garlic, minced
• ⅓ cup cilantro, chopped
• Salt and pepper to taste

Directions:

• Boil two cups of water in a small pan. Add the quinoa and simmer for 15-20 minutes until the water is absorbed. Fluff with a fork.
• Bring another pot of water to a boil and add the asparagus. Cook the asparagus in the boiling water for 1-2 minutes until just tender. Quickly drain in a colander and rinse with cold water.
• In a large bowl, mix the quinoa, lemon juice, olive oil, salt and pepper. Add the garlic and cilantro. Then, mix in the snap peas, asparagus and chickpeas. Serve over the mixed greens and top with sliced avocado.

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Ginseng is said to resemble a human body in shape, and it has been used for years in Asia.  Recently, it has become a popular item in Western culture. Many claims about this root have been advertised, such as its reputation for extending longevity and its use for stamina and endurance. Let’s look at the types of ginseng and the differences.

There are three main types of ginseng used:

Panax Oriental Ginseng

This ginseng is stronger than American ginseng. It is used as a general tonic, immune booster, anti-oxidant, anti-cancer herb and to calm the mind. The taste, which in Chinese medicine indicates the organ it benefits, is sweet, slightly bitter and warm. This benefits the heart, spleen and lungs. As it is calming, it also helps relieve heart palpitations and insomnia. A main function in Chinese medicine is that this root generates fluids and quenches thirst in heat conditions. Ren shen benefits the “Original Qi,” hereditary energy we are born with and can help rid exhaustion.

American Ginseng

American ginseng nourishes the yin of the body, especially in cases of the deficiency of yin. When one is deficient in yin, there are signs of heat in the yang that has become more exuberant. This ginseng root also helps fire excess, or exuberance of yang, because it generates fluids and helps dryness, heat, thirst and fever. Its taste properties are bitter and slightly cold.

Siberian Ginseng

Siberian ginseng is not in the same category as the previous types mentioned. It is a weed, cheaper, and is used in Chinese medicine to help arthritis due to its benefit of dispelling cold and damp from the body, otherwise known as cold bi syndrome.

It is best to see a Chinese medical specialist or another qualified health care practitioner to get ginseng in a formula appropriate for your particular constitution, as ginseng can have serious side effects such as heart palpitations, dry mouth, dizziness, headache, high blood pressure and anxiety. Those with excess yang energy should not take ginseng. There are also possible drug interactions with ACE inhibitors, blood pressure medications, blood thinners, diabetes medications, stimulants and antidepressants. Ginseng is best used as a preventative tonic rather than a medicine, as it can prevent a pathogen from leaving the body’s “comfortable house”. Your Chinese medical specialist can assess which herb is right for you and how to include it in a formula. It is not advisable to self-diagnose and take new herbs that may harm your health.

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Many people like to add walnuts to food to add some zest and a little crunchy kick, but walnuts are much more than a flavor additive, as they are chock full of healthy properties and have been used in Asia as an overall health tonic and brain booster for years. Let’s take a nutty look at walnuts.    

Walnuts, otherwise known as Hu Tao Ren in Chinese medicine, are used as a kind of herbal remedy. In Chinese medicine, they look at the quality, temperature, flavor and color of a food to uncover certain elements that are beneficial to those who need to balance those qualities in their body. For example, the walnut is classified as “warming”. Warming foods tend to improve circulation and raise what is known as the yang qi. The yang is what is energetic, bright, outward, hot and moving (as opposed to yin, which is more inward, dark, still, cool and moist). Warming food is used in cold conditions; for example, if your stomach is cold from an overabundance of cool foods, you may have some digestive issues like gas and bloating due to slower digestion. In addition, the walnut is lubricating, moist and a bit greasy. This quality is helpful for lubricating the intestines and helping digestion and constipation.

In Chinese medicine, the element of the food goes to certain organs and is beneficial for them; walnuts are said to benefit the lungs, large intestine and the kidneys specifically. Walnuts strengthen the lungs to help chronic cough, asthma and skin conditions (which are connected to the lung, according the Chinese medical principles). Walnuts also are a kidney tonic and help urination; in addition, kidneys are said to influence libido, fertility, the back and knees and the aging process. Walnuts have been used to help libido and fertility, a 2012 study in Asia showed males who consumed walnuts had improved sperm quality. In addition, walnuts are used for insomnia. They help raise serotonin levels, which promote feelings of well being and help people sleep better. Finally, in looking at food as medicine, foods that resemble a body part often treat that organ. What does the walnut resemble? Two lobes of the brain, the left and right hemisphere. It is commonly known that walnuts are an excellent brain food.    

Walnuts have been shown to have high levels of Omega-3, which is an essential fatty acid that helps brain and heart function. Walnuts are anti-inflammatory, have antioxidants and recent research has shown they may have anti-cancer properties and help diabetes due to beneficial fats. In addition, they have vitamin E, a powerful antioxidant, minerals and B vitamins. Walnuts help digestion and give a feeling of being full, so they aid in weight loss.   

It should be noted that in Chinese medicine, most food recommended for health is used in a formula that is unique for you and an overall treatment plan is created. Walnuts are not a panacea for health care, and it’s best not to self-diagnose; instead, visit an acupuncture provider to get a thorough diagnosis and a balanced formula right for you.

Walnuts are not recommended in cases of fever, diarrhea or allergic reaction to nuts. If you are generally healthy and want a nice tonic, add a nice handful of nuts to not only perk up your food but also your body.

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Do you consider yourself a healthy eater? Do you follow the guidelines set forth by the government for healthy eating? Or have you gone rogue? There are as many different definitions of healthy as there are colors in the rainbow. But according to traditional Chinese medicine, there are certain guidelines that will keep the body happy and healthy throughout life. Let’s explore this a little deeper.

The Traditional Chinese Medicine diet is based on energetic principles that encourage balance, clean burning digestion and a well-functioning body that remains free of disease and full of energy. Eating for balance is a way of life in Traditional Chinese Medicine theory. There are certain foods that help the digestive system function properly and allow the body to utilize the nutrients it needs to perform. When food enters the mouth, it travels through the stomach and intestines. This is where the energy is extracted from the food and the waste products are excreted. The energy that was extracted become your life force or Qi (pronounced “chee”). Digestion, in TCM theory, should be an unnoticeable event. The digestive system should be clean and quiet, allowing the body to extract the most nutrition and energy from the food that is ingested.  If the digestive system becomes clogged, the energy does not get adequately absorbed and there is leftover residue that sticks to places within the body thus causing blockages and affecting the body’s daily functions.

Dampness is the most common byproduct of eating foods that create blockages in the digestive system. Foods that create dampness include cheese, yogurt, white flour and sugar. Dampness causes blockages or stagnations that can then lead to pain and disease. Symptoms of accumulated dampness include mucus, loose stools or constipation, excess weight gain and swollen joints. Chronic allergies and arthritis are two Western medicine diseases that are very closely linked to dampness.

To avoid disease, the TCM diet recommends things like steamed rice, cooked vegetables and small quantities of animal protein. Vegetables play a major role in draining dampness and are packed with nutrition. The more colorful the vegetables, the healthier they are for the body, as they contain lots of antioxidants that promote health and longevity. Your plate should begin with large quantities of brightly colored and lightly cooked vegetables. Leafy greens are very important also as they are some of the most balancing and nutrient dense foods available.

Rice is a balanced food that is easily digested. Rice is also hypo-allergenic and this is advantageous to those who are dealing with allergies as it is very gentle on the digestive system. White rice tends to be more cleansing, while brown rice is considered more nourishing. Rice is a clean burning food that gently drains dampness from the body.

Protein is the final component of a healthy TCM diet. Animal proteins and beans are difficult to digest and therefore are only suggested in small quantities. Beans are better overall than animal proteins as they do help absorb dampness and they provide fiber.

There are several things that should be avoided in the TCM diet. Dairy is one of the biggest culprits of creating dampness. It is also cold in nature and this is a hindrance to the digestion. Cold, raw foods are culprits in the formation of dampness, as it is difficult for the body to process them. This is why foods ingested should be at least at body temperature. When the body has to heat the food, it drains the energetic resources of the body, which weakens the body over time. So things like salads, chilled food, iced drinks and frozen foods should not be included in the daily diet.

When it comes to healthy eating, it is obvious that most of the United States doesn’t adhere to the aforementioned guidelines. If you are truly trying to eat healthy and you are dealing with illness, why not consider trying the TCM way of eating? You might be surprised at how your body changes.

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Traditional Chinese Medicine, a medical system that has been around for nearly 3,000 years, views the body differently than modern medicine. When the body is broken down to its core, its tiniest molecules can be classified as energy. This means every element of the universe resides within the human body, to some degree. And every organ has its own properties and energies that must remain balanced for the body to function properly. The energies within the body must be a perfect synergy of elements. This allows for homeostatic balance, biochemical balance, longevity and harmony between the body and mind.

The food we put in our mouths can either fuel us or slowly kill us. By knowing which body type we fit into based on the five elements, wood, fire, water, earth or metal, we can then eat a balanced diet that will allow us to remain healthy and strong throughout our lives. Here are some guidelines that may be helpful.

The wood element body type tends to be slender with a long face, body and fingers, similar to a tree. The liver, gallbladder, tendons, ligaments and sinews are all controlled by the wood element. Recommended foods for the wood body type include anything sour, and green foods with stalks. Make sure to exclude alcohol, processed foods, high fat foods and most dairy, as these foods can restrict the free flow of energy and blood, while wreaking havoc on the function of the wood element.

The fire element body type tends to possess a pointy nose, chin and top of the head. The fire element body is shaped like a torch, pointed on the top, narrow at the bottom and flared in the middle. The fire element handles the circulatory, glandular and immune systems. This includes the heart, small intestine and the lymphatic system. Recommended foods for the fire body type include bitter foods, grains, vegetables, dark leafy greens, beans and seeds. These foods tend to keep the fire at bay, avoiding an overabundance. Foods to avoid include chocolate, salt, meats, stimulants and hot spices.

The water element body type has a tendency towards “thickness.” The face tends to be large and round, with a wider base, while the body is full and chubby. The water element rules the kidneys, bladder, bones, nerves and teeth. Recommended foods for the water element body type include pure water (not what is contained in juices, coffee, etc.), blue, purple and black foods, root vegetables and seaweeds and seafood. Foods to avoid include sugars, alcohol, caffeinated drinks, frozen and excessively raw foods.

The earth element body type tends to be short in stature, with a short body, short fingers and neck. The face tends to be square, while the body is pear shaped with rounded buttocks. The earth element rules the digestive and structural systems within the body. This includes the stomach, spleen and muscles. Recommended foods for the earth element body type include root vegetables, leafy greens and light proteins such as legumes and fish. Foods to avoid include refined carbohydrates, dairy, iced drinks and processed foods as they gunk up the digestive system and overtax the spleen and stomach.

The metal element body type tends to have defined facial features and broad, square shoulders. However, their features tend to be thin in nature, such as thin lips and eyelids. The metal element rules the intestinal, respiratory and skin systems, as well as assisting with the immune system. Recommended foods include those that have a dispersing effect and promote energy circulation. Foods sour in nature are best for this body type. Also foods high in minerals like leafy greens and vegetables are good choices. Foods to avoid include dairy, red meat and bitter foods.

Once we know our elemental body type, we can effectively nourish our body without wreaking havoc. For more information, contact a licensed acupuncturist in your area.

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Everybody knows that food is what gives our bodies the energy we need to survive. But not everyone is aware that certain foods should be consumed during specific times of the year. In areas like the Midwest, where fruits and vegetables are harder to keep on hand when the weather becomes colder, this principle is followed a little more closely. But in areas like Hawaii and Southern California, where fresh fruits and vegetables are always available and the climate is more moderate, people sometimes forget to eat according to the seasons.

The Chinese medical system has been around for nearly 4,000 years. When this system came into being, people were much more in tune with the seasons and their environment. The foods they consumed were based on the seasons and when those foods were available. This is a system that can be followed for people to remain healthy throughout the year, regardless of where they live.

According to Chinese medical theory, winter is a time of reflection and rejuvenation.  The body needs the extra hours of darkness to repair. The kidney organ system is the center of energy and thus, it needs to be nourished during the winter months. It is recommended we consume foods that are warming and that will boost the kidney energy. We also need to eat foods that benefit the Shen (spirit) so that the winter months don’t bring about depression.

Things like soups and stews are extremely important during the cold winter months. Energetically, warming foods such as anchovies, bay leaves, chestnuts, chicken, fennel, leeks, mussels, mutton, nutmeg, pine nuts, sweet potatoes and walnuts are all great to incorporate into the diet. Also, foods that boost kidney energy are just as important. Items like millet, sesame seeds, kidney beans, lamb, beef, goose, duck, eggs, grains, seeds and nuts are all good tonics for the kidneys. Bone broth is another important food to consume during the winter months, as it supports the bones and the kidneys. It is recommended that the foods be cooked for longer periods and at lower temperatures to retain as much energy as possible. It is also advisable to eat more food with bitter flavors while reducing salty flavors, so that heart health is promoted and the workload of the kidneys is reduced. Bitter-flavored foods include apricot, asparagus, celery, coffee, tea, grapefruit, lettuce, kale, vinegar and wine.

One of the most commonly used foods is something known as congee. Congee is a thick grain-based soup or porridge. Congee is used in a preventive fashion to promote good health and strong digestion. Congee can be made with a single grain, like brown rice, or a combination of grains, beans, vegetables and medicinal herbs.  Incorporating this item into the daily diet will improve energy levels over time. Congee is prepared in a crock pot overnight, which fits in perfectly with the aforementioned principles of slow cooking at lower temperatures. It is said that the longer the congee cooks, the more powerful it becomes.

These suggestions can be a wonderful way to boost your energy throughout the season, but always take into account any dietary restrictions you may have when incorporating the foods listed above during the winter months.

This will also help in the seasons to follow, as the body will be healthier and better prepared!

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