If you are one of the millions of people who made a New Year’s resolution last month to eat better and make healthier choices in 2023, then it might be time to take stock of how that process is going. Are you already off the wagon and back to your unhealthy habits? Or are you keeping your eye on your goals and making progress? No matter which side of the coin you fall on, you might want to talk to your acupuncturist about your nutritional goals. They can be a wealth of information and help as you look to build a better and stronger you. 

Building Blocks of Good Health

According to Chinese medicine philosophy, acupuncture and nutrition are the first line of defense in maintaining balance and good overall health. Food provides us with the energy we need to function but it can also provide us with the vitamins, minerals, phytochemicals and antioxidants that keep our bodies working at an optimal level. And nutrition plays a huge role in both our physical and mental well-being. With simple changes to our diets, we can increase energy levels and improve our overall health. 

But sometimes the hesitation comes in knowing exactly where to begin with making those changes. It can seem overwhelming to try and change everything at once. That’s where your acupuncturist can come in with helpful suggestions based on the things you want to accomplish. The nutritional adjustments and acupuncture treatments can work hand in hand to help get your body back to its optimal level of performance. 

Whole Food Focus

Whenever possible, it is best to have a whole food focus as opposed to just taking supplements. However, there are situations where the nutrition your body needs just isn’t available through the food you eat. For example, vegans often lack the vitamin B12 since that is most often found in meat. For vegans, taking a B12 supplement is a wise choice because they may have no other way to get that source of vitamin.

There are many fruits, vegetables, and roots that can impact your body’s hormonal, neurological, cardiovascular and skeletal systems. Foods rich in omega-3’s and omega-6 are believed to improve cardiovascular health. Apple cider vinegar has been known to reduce acid reflux and can be a natural cleanser. Turmeric and garlic are natural detoxifiers while citrus fruits naturally cleanse the liver. And ginger has been a remedy for nausea as well. 

Herbal Supplements Can be a Good Option

There are specific herbal supplements that can help your body to boost its immune system as well as detox. Talk to your acupuncturist about what herbal supplements they recommend to help you add those vital nutrients to your diet. 

Identify your health goals so you and your acupuncturist can develop a plan specifically designed for your needs. When your practitioner understands exactly what you want to accomplish, they are better equipped to make recommendations tailored to your needs and success. 

If you are now ready to take the first steps toward a more integrated approach to your health and nutrition or if you are just ready to get back on track, talk to your acupuncturist today and let them help you achieve your health goals.

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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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In Chinese medical theory, food is considered medicine. Food has qualities and functions biochemically and energetically that target specific organs. Not only that, but the action a particular food takes to benefit that organ in terms of taste, color and temperature is what is included in Five Element theory. Food has a relationship to both the natural elements as well as the organs in the body and balances the elements of fire, earth, metal, water and wood to healthy, generating cycles.

In Traditional Chinese Medicine (TCM) everything is thought of in terms of yin and yang theory. Yin is often dark, cooling, moist, still, and internal where are Yang is bright, hot, moving, dry, and outward; Our bodies are constantly trying to achieve a balance between these two forces. There are even some foods that are considered a force of yin and some food is considered more yang. Depending on one’s constitution, some foods might exacerbate a hotter constitution while others would promote a cooling effect. Each person realistically needs a unique approach to food intake, as not all foods deemed “healthy” are good for everyone across the board. It is not recommended to self-diagnose, so see your Chinese medical provider to get a proper diagnosis of your particular constitution and advice on foods that may be right for you according to this theory.

Color is one way to determine which organ a food will target. Ideally, one eats what is in season and includes a wide variety of flavors and colors. Colors in vegetables have beneficial antioxidants and anti-inflammatory agents as well as phytonutrients:

Green: Green goes to the liver channel, a wood element. Foods that are green are spinach, lettuce, green beans, broccoli and avocado. Generally, these foods are more cooling and contain sulforaphane, an anti-cancer compound, as well as important vitamins like beta-carotene, iron, magnesium, potassium, vitamin B complex, vitamins C, A and K.

Red: Red food tends to benefit the heart, a fire element. Red foods include tomatoes, carrots, strawberries, peppers and apples. Hawthorne berries and goji berries have been shown to benefit the heart and prevent heart disease, and vegetables with red color often have lycopene, a substance shown to help prevent cancer. Orange vegetables like carrots have carotenoids and lutein, powerful phytonutrients.

Yellow: Yellow benefits the spleen/stomach, the earth element, involved with digestion. Yellow foods include soy, barley, egg yolks, yellow peppers, lemons, summer squash and cantaloupe. Yellow foods boost your mood and contain bioflavonoids, carotenoids and vitamin C.

White: White benefits the lungs, a metal element. These foods moisten the lung and include white beans, radish, wild rice, garlic, cauliflower, potatoes, mushrooms and jicama. These are packed with potassium, magnesium, fiber, and antioxidants. Garlic contains allicin, which when crushed or chopped is anti-fungal and an antibiotic.

Black: Black benefits the kidneys, the water element. Examples of these beneficial foods are seaweed, black beans, black sesame seeds, kelp and black rice. These foods are loaded with vitamins and minerals that strengthen bones, benefit the thyroid, and promote longevity.

The next time you create your meal, include a combination of colors and flavors to not only delight your palate but also to keep your organs happy and balanced. Eat what’s in season, cook your vegetables, as cold, raw vegetables are harder to digest, eat slowly and include some kind of exercise during the day.

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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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Spring is a time of renewal, regeneration, growth and energy. The plants and animals awaken from the slumber of the cold winter months. The vital nutrients that have been stored in the roots of the plants and the bodies of the animals, comes to the surface and life becomes more vibrant and fluid. Human beings are no different. Humans tend to stay indoors more during the winter months and sometimes pack on a little extra weight in the process. As the weather warms, humans become more gregarious and spend more time outside enjoying nature. This is just a natural process.

Therefore, it makes sense that what was observed by the ancient Chinese should still hold true today. Humans are supposed to take their cues from nature. As a species, humans should be more active during the warmer spring months. And to do this, we need proper nourishment. Qi (pronounced “chee”) is sometimes translated into energy. This Qi is the vital substance that keeps our bodies functioning until the day we die. To keep the Qi plentiful, we need to eat the proper foods at the proper times.

During the spring, we should be eating foods that have upward energies, such as green, sprouting vegetables. But we also need foods that will provide the extra nourishment needed for the increased amounts of activity that accompany the season of spring. This is where sweeter foods play a vital role. But be careful not to overdo it. Too much sweet can overload the body and make it sluggish.

According to Traditional Chinese Medicine theory, spring is the season of the liver and the gallbladder. These organs regulate a smooth flow of energy throughout the whole body. However, they are prone to stagnation because we do not take proper care of ourselves. This can manifest as anger, irritability, depression, insomnia and even pain. Stagnation can occur when people eat too many foods of poor quality that may be full of chemicals.

Here are some foods recommended to eat throughout the season of spring.

1. Green Foods: During spring, it is recommended to eat foods green in color and rich in chlorophyll that help accelerate rejuvenation of the liver. This includes things like spirulina, chlorella, parsley, wheat grass, kale, Swiss chard and collard greens.
2. Radishes: Pungent in flavor, radishes are perfect for the spring time. They help move liver Qi and open up the liver meridian.
3. Sour Citrus Fruits: Foods like lemons, limes and grapefruit are all good choices that help cut fats that may have been stored up in the body during the winter months, while also keeping the liver Qi moving smoothly.
4. Bitter Leafy Greens: Spring is the appropriate time for liver cleansing, which is what the bitter flavor does. So adding things like dandelion greens, arugula, radicchio, mustard greens and spinach will help tremendously.
5. Chicken: Ever heard the term “spring chicken”? Well this is the appropriate time of year to enjoy pasture-raised, locally grown chicken. And pairing chicken with some of the aforementioned foods can make for a very healthy and liver happy meal.

Contact us if you are curious about how to eat according to the seasons. We can guide you along your healing journey through the use of Traditional Chinese Medicine and nutritional counseling.

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Traditional Chinese Medicine (TCM) has been around for thousands of years and the approach of this medical system is to treat the patient holistically. TCM has been shown to be effective at treating a wide variety of ailments, including digestive issues. Part of this is because TCM focuses heavily on diet and nutrition.

Qi is equated with energy and every organ, pathway and cell in the human body is composed of energy. For the body to function properly, Qi needs to be sufficient at all times. One of the best ways to maintain sufficient Qi is through our daily diet. Science is proving what TCM practitioners have known for centuries, our digestive health is vital for the cells of the body to function optimally.

The gastrointestinal tract acts as a “second brain.” It has the ability to constantly transform us. The Human Microbiome Project is an ongoing study confirming microscopic bacterial colonies in our digestive tract have very important jobs to do. The bacterial colonies help keep us healthy both physically and mentally. But because of human intervention, these bacterial colonies in our guts are becoming sick, depleted and are dying.

To rejuvenate these gastrointestinal bacterial colonies, many people are turning to TCM for help. Acupuncture and Chinese herbal formulas are great methods of reviving our gastrointestinal Qi. The stomach and spleen are the two main pathways TCM practitioners focus on when treating somebody who exhibits digestive Qi deficiencies. TCM can help to repair the Qi of the spleen and stomach meridians. But TCM can’t do it alone.

This is where fermented foods come into play. Fermented foods have been around for centuries as well. Fermentation is one of the oldest attempts to preserve food. But in today’s world, fermented foods, like sauerkraut, kimchi and yogurt are being utilized to help restore the healthy bacterial colonies found within the gastrointestinal tract. In fermentation, bacteria or yeast feed on natural sugars found in foods. This makes certain foods easier for the gut to digest and allows for the nutrients to be absorbed during digestion. People who do not ingest fermented foods can actually develop immune deficiencies which can lead to serious illness and disease. For instance, sauerkraut, which is fermented cabbage, actually has anti-carcinogenic components that can help prevent cancer. Yogurt can help prevent colorectal cancer, breast cancer and yeast infections. Kimchi has been shown to help improve symptoms of asthma and other allergic reactions, while also lowering LDL or “bad” cholesterol levels.

Incorporating fermented foods into the daily diet and getting regular acupuncture treatments that help balance out the body’s Qi, can lead to a very healthy gastrointestinal tract. And when the gut is happy, the body is happy.

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First of all, the practice of Chinese medicine starts with a diagnosis. The practitioner takes an extensive health history, and asks many questions to build on it; this includes the answers to digestion, appetite, diet, sleep patterns, bowel movement, urination, pain, lifestyle, and stress level, for example. The acupuncturist will also be noting the voice pitch, hair luster, skin color and tone, as well as posture and mood of the patient and any significant odor. After that, there is a pulse and tongue analysis to determine where the pattern and root are, primarily. Finally, blood pressure is measured and other applicable tests done, including palpation of the body. After this history, a diagnosis and treatment plan is determined. What might be included in this plan?

Needles: Acupuncture needles are very fine, sterile, painless and safe. They are, of course, the main component of the treatment plan. They are placed into certain acupuncture points on the body, either locally (at the pain site) or distally (away from the pain). The needles are retained anywhere from 20 to 40 minutes and most find the treatment to be relaxing and calming.

Herbal Formulas: Chinese medicine includes herbal formulas for the most part. The herbs and acupuncture needles work together to bring the body into harmony naturally. What is special about formulas is that they are designed to not overdo the amount of one herb that might cause harm in another part of the body; for example, if you are trying to get rid of heat, there will be herbs to clear heat (by promoting urination perhaps) but also herbs to mitigate the strong effects a heat-clearing herb might have on other organs. In this way, there is always a balance. Herbal formulas treat not only the symptoms but also the root cause.

Nutritional Counseling: In Chinese medicine, food is medicine, and if you don’t get an herbal remedy, you will probably get dietary advice tailored to your specific constitution. For example, if someone has a pale tongue with a white coating, and it is puffy with teeth marks on the side, this might indicate this person has too much cold in the stomach, which is hampering the digestive fire. Chinese medicine rates food according to its temperature, season, color, shape and whether it’s right for your individual body. Cold foods include too many cold, raw vegetables, iced drinks and smoothies. A food such as ginger might be a nice addition to one’s diet in this case.

Cupping and Gua Sha: Cupping dissipates stagnation of blood and lymph fluid, promotes blood flow, eases stiffness, encourages better circulation to muscles and tissues, and feels great. It leaves a purple bruise and ‘cup’ mark, only temporarily.

Gua sha uses a flat edged tool that is scraped in one direction on the skin, usually on large areas such as the back. Gua sha is used for many ailments, but especially for pain and stiffness. It removes blood stagnation and promotes the smooth flow of oxygen and blood. Waste and toxins are removed, and the scraping helps circulate fluid and nutrients, encouraging microcirculation in soft tissue. Gua sha can be used on the face for health and beauty, as well.

As you can see, the wide practice of acupuncture is much more than just needles!

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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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