Hi again, all. I am sorry it has been such a long time since my last blog posting. Honestly I have been having some indecision about what topic to cover next. Finally, I decided maybe the best thing would be to talk about food and nutrition from the point of view of Traditional Chinese Medicine in a really general way. Many of my patients come to me not knowing what to eat, how much to eat, or what NOT to eat. Many people are confused by fad diets and advertising for specialty foods and supplements. I find that trying to navigate through the myriad information concerning food and nutrition can be confusing and frustrating at best. I too, have been confused by assertions that this diet or that diet is the most beneficial or the most likely to reduce the risk of disease. These days one can find books on the Paleo diet, the Atkins diet, the Ketogenic diet, the Southbeach diet, raw food diets, vegan or vegetarian diets (along with dozens of others), and they all say they are the best and the only way to be slim and healthy.
In TCM we do not believe in a "diet" in the traditional sense. There in no limiting what one eats, or avoiding whole food groups. The most important thing when it comes to what one eats it to eat a wide variety of whole foods in their most natural form, and to eat seasonally. This kind of diet is most closely correlated to the "clean eating" diet system that has cropped up in the last few years. TCM encourages one to eat moderately, stopping when 75% full, but there is no starvation, calorie counting, or weighing of food. The general diet should be primarily vegetables, fruits, whole grains, legumes, small amounts of nuts and seeds, with only a small portion of meat (3 oz. or less per day for women and 5 oz. or less for men). For the most part, dairy is discouraged, unless it is cultured. Drinks should be taken warm and between meals (yes, WARM, cold beverages weaken the digestive system). One should limit the amount of caffeine ingested to 1-2 cups a day or less. Sodas should be avoided. Herbal teas are encouraged. TCM discourages eating fried foods, refined cane sugar or anything processed. It is perfectly acceptable to be vegan or vegetarian in TCM. However, there are times when a DOM, like myself, may encourage one to eat more meat if they are not avoiding it due to ethical or spiritual reasons.

Eating whole foods in their most natural form is key to a TCM diet.
One of the things I would like to emphasize is WHOLE GRAINS. Many people do not understand what a whole grain is, or do not know what kinds of grains to buy. Many of the fad diets that are out there right now give one the impression that carbs and sugar are equivalent, and that one should avoid ALL carbs. This kind of diet may help you loose a lot of weight, but it is not healthy for any extended period of time. The body need carbohydrates to function. Complex carbohydrates in a natural form are necessary for good brain function and the energy the body needs to get through the day. Simple sugars (think white cane sugar) should be limited or entirely avoided, but complex carbohydrates in the form of whole grains and fruits can be enjoyed liberally. If you think you have a gluten intolerance or allergy then you might want to avoid wheat, rye and barley. However, there are many wheat alternatives that can be enjoyed regularly such as brown rice, buckwheat, and cornmeal. While not true grains, quinoa and amaranth are another great source of vitamins, minerals and fiber.

Wondering where to find more whole grains? Try the bulk section of your local supermarket.
Another important aspect of the TCM diet it eating seasonally. In our modern era of global foods sources, seasonal eating has become a thing of the past. Even in the middle of the winter one can find hothouse tomatoes and strawberries, bananas grown in South America and veggies shipped in from the tropics. And in some ways having this increase in variety has definitely improved nutrition. Yet, in Chinese Medicine we encourage people to eat not only for general nutrients, but also as a way of balancing yin and yang and the five elements. Yin and Yang are two opposing forces. Yin represents all things cool, slow, heavy and solid. Yang represents all things light, hot, rapid, and insubstantial. In TCM, the elements are water, wood, fire, earth and metal. Each season is correlated to a different element. Spring correlates to the wood element, summer to the fire element, late summer to the earth element, fall to the metal element and winter to the water element. The change in temperature and sunlight throughout the seasons corresponds to the natural flow of yin and yang. The properties and "energetics" of a particular food are intricately linked to the time of year and location in which they are grown. Thus, it is thought that all things consumed have specific therapeutic properties derived from the seasons.

The farmers market is a great place to get seasonal, local produce.
In TCM, we believe that when the environment is cold, the body will most commonly do best with foods that have a warming energy, and when it is warm outside, the body needs more cooling foods. The energy of a particular food can be understood as either intrinsic to the food itself, or as a result of how the food is prepared. For example, some foods are naturally cooling (pears, lettuce, cucumber, watermelon, mint, asparagus, seaweed, buckwheat), others are warming (ginger, onion, garlic, red meat, most nuts, brown rice, cherries). Some foods are considered neutral, neither warming nor cooling (black sesame seeds, celery, pumpkin, pineapple, grapes). Yet, one can also get a warming or cooling effect depending on how the food is prepared. A meal that is slow cooked, roasted or grilled is going to be much more warming than foods eaten raw. During the cold months of the year we would recommend one to eat foods that are cooked using the former methods. The hot months are the only months we recommend eating raw foods. This is primarily due to the fact that the digestive system needs to be slightly warmer than the rest of the body in order for digestion to occur. Consuming cold or raw foods is a common cause of indigestion. During the spring and autumn, one should eat foods that are sauteed or stir fried. When one eats following this principle, one will naturally find oneself eating foods that are also in season. The root vegetables lend themselves more to slow cooking and roasting, greens are best sauteed and stir fried, and fresh fruits are best lightly cooked or raw.

The color of foods as they relate to the five elements can also be factored into a TCM diet. Green is the color associated with Wood, and more greens should be consumed in the spring.
Not only do we look at the temperature of a food, but we also look at the taste and quality of each food. There are five tastes in Chinese Medicine. Each one corresponds to a different element. The five tastes are sweet (earth), salty (water), pungent (metal), bitter/spicy (fire), and sour (wood). During the corresponding season one is encouraged to eat foods whose tastes relate to that season or in some cases to the opposite season. For example, more sour foods should be consumed in the spring, pungent foods in the fall, etc. However, spicy foods, because of their natural warming nature tend to be used more in the winter. As long as one is healthy these guidelines can be followed by most individuals.
Where Chinese Medicine nutrition gets complicated is when food is used as medicine. Food, like herbs, are thought to have the ability to balance and heal the body when one is sick. Yet one cannot just eat anything, there are very specific foods for different disorders. Diseases of different organ systems will be treated with different foods, most commonly those that relate to the corresponding element. The taste, temperature and quality of a food will be considered and prescribed as necessary to treat different diseases. For example, diseases relating to the Kidney (the water element) will be treated with salty foods such as fish and seaweed. Whereas, a disease relating to the Liver (wood element) will be treated with leafy greens and sour foods such as lemons and vinegar. If a disease is thought to be hot then cooling foods such as pear or watermelon may be recommended. Diseases thought to be cold in nature may warrant warming foods such as ginger or onion. Some foods are thought to move energy to treat pain or stagnation, others are good for bolstering the qi to treat poor immune system or low energy and poor digestion. If one is interested in treating a particular pattern of disease with nutritional therapy, it is probably best to consult a practitioner of Oriental Medicine for both a proper diagnosis and nutritional counseling.
Yet, if one is in good health and just looking to maintain that health, eating fresh foods in their most natural form and in season is the general rule. If this is done, one will most likely be eating the right foods for their body at that time. Being in tune with the finer workings of one's body is recommended. Try to pay attention to when you feel hungry, starving or full. Notice how your body reacts to different foods and adjust accordingly. No two people are exactly alike, and what feels good to me, may not feel good to you. This is why there is no set diet for Chinese Medicine, only loose guidelines. Mindful eating is also very important in maintaining health. It keeps us connected to our food and helps us find enjoyment in that food. Mindful eating can also reduce indigestion and over or under eating.

Enjoying a meal with friends and family is a great way to connect to one's food.
This mindfulness can be practiced at every meal. Take time to connect to the food as you prepare it. Choose a calm comfortable spot in which to eat your meal. Limit conversation to pleasant topics. Avoid working or watching TV while eating. Chew each bite 20-30 times, taking care to taste the food thoroughly. Try to appreciate the different qualities of the food. As you chew your food pay attention to the flavors, textures and temperature of each bite. Appreciate all the different tastes, and try to incorporate all five tastes into one meal. Try not to be too strict with your food. Allow yourself to enjoy what you eat, taking out any self-judgment or criticism. There should be no moral judgement in your choice of foods. There is no "perfect" diet. Finally, be mindful of how your food connects you to the rest of the universe. The food you put in your body was grown using energy from the sun and the soil. It was tended and picked by the farmer. Handled by the grocer, and brought to the table by you. As the saying goes, "You are what you eat."
If you are looking for more information, or a more in-depth look at Traditional Chinese Medicine nutrition a really great book to check out is, Healing with Whole Foods: Asian Traditions and Modern Nutrition by Paul Pitchford. I hope to post more specific information in the future as well.