TCM Diet for the Cold Season

Warm your way to wellness

In Traditional Chinese Medicine (TCM for short), Cold can invade the body and become stuck in the channels and also create problems in the digestive system. Resolving this imbalance requires the affected channels to be warmed and the cold to be expelled to harmonize the relationship of Yin and Yang internally.

Digestion in TCM is viewed metaphorically like a pot of soup sitting on a fire. It is the body’s metabolic ‘fire’ that cooks ingested food, allowing to body to extract nourishment from the food. Which is why warming foods are doubly important for this condition.

It is best to consume foods that are cooked. Also eating smaller meals more frequently and enjoying meals by sitting down to relax while you eat and chewing thoroughly to savour flavours.

*Please note that this is a general guideline and not tailored to your individual needs. Consult a TCM practitioner for personalized recommendations.*

Balancing Yin and Yang Energies

Balance your diet with foods that have warming (Yang) and cooling (Yin) properties. Adjust the balance based on your specific constitution and health condition.

Recommended Foods for the cold season

- **Grains:** Include whole grains such as brown rice, millet, and quinoa. These provide a good balance of nutrients and energy.

- **Vegetables:** Focus on a variety of colourful, seasonal, and locally sourced vegetables. Opt for leafy greens, broccoli, and carrots that are cooked or steamed altering their temperature. Keep the raw fruits and veggies for summer!

- **Proteins:** Include lean protein sources such as chicken, turkey, fish, and tofu.

- **Herbs and Spices:** Use warming spices like ginger, garlic, and cinnamon to add flavour and balance to your meals.

- **Fruits:** Enjoy fruits in moderation. Apples, pears, and berries are often favoured in TCM.

• **Nuts and Seeds:** Incorporate small amounts of almonds, walnuts, and sesame seeds for added nutrients.

Tips for a stronger digestion

1) **Cold and Raw Foods** Limit the intake of extremely cold and raw foods, as they can weaken the digestive system and cause dampness.

2)**Dairy Products** Reduce or avoid dairy, as it creates excess mucus and dampness in the body.

3) **Sugary Foods** Minimize the consumption of sugary and sweet foods, as they may weaken the Spleen and lead to dampness.

4) **Hydration** Stay well-hydrated with warm herbal teas like chrysanthemum, ginger, and green tea. Warm or room temperature water is preferred over cold water.

5) **Portion Sizes and Mindful Eating** Pay attention to portion sizes. Avoid overeating, as it can weaken the Spleen and lead to dampness.

- Eat mindfully, savouring your food and paying attention to your body's responses

TCM Herb: Dried Ginger

Specific foods for Cold Patterns

cooked grains, soups, baked or roasted foods, rice, oats, roasted barley, sweet rice onions, leeks, garlic, chives, spring onions, parsnips, peas, turnip, baked vegetables in general, chick peas, black beans, chestnuts, lamb, beef, chicken, tuna, anchovy, prawns, shrimp, dry ginger (more warming than fresh ginger), fennel, cloves, cinnamon, cardamom, black pepper, fresh ginger, rosemary, turmeric, nutmeg, molasses, rice syrup, barley malt, dates

• any vegetables that are cooked or steamed are warmer in nature than raw.

Here are some TCM-inspired meals for the winter season:

• Congee (Rice Porridge): Congee is a classic TCM winter dish. Use brown rice or glutinous rice and cook it with warming ingredients such as ginger, goji berries, and red dates. This warm, soft, and easily digestible dish is gentle on the stomach and nourishing.

• Winter Vegetable Stir-Fry: Stir-fry seasonal winter vegetables like bok choy, Napa cabbage, carrots, and mushrooms with warming spices such as ginger and garlic. Add some protein like tofu or chicken for a balanced meal.

• Hot Pot: Hot pot is a popular choice in winter. Prepare a broth with warming herbs and spices, and cook a variety of vegetables, tofu, meat, and seafood at the table. Include ingredients like shiitake mushrooms, black garlic, and dried tangerine peel for added warmth and flavour.

• Lentil Soup: A hearty lentil soup with warming spices like cumin, coriander, and turmeric can be a comforting and nutritious option for the winter season.

• Stewed Chicken or Beef: Slow-cooked stews with lean cuts of chicken or beef, along with root vegetables like turnips and sweet potatoes, can provide warmth and nourishment.

• Herbal Teas: Herbal teas made from warming herbs like ginger, cinnamon, and ginseng are excellent for staying warm and promoting circulation during the winter months. Mint tea is great if you are sick with a fever and are feeling hot; it’s more appropriate for the summer months since it’s very cooling.

• Roasted Root Vegetables: Roast root vegetables such as parsnips, beets, and potatoes with a drizzle of olive oil and warming spices. The roasting process enhances their natural sweetness and warmth.

• Grains and Legumes: Include grains like brown rice, barley, and oats, along with legumes such as black beans and adzuki beans. These foods are grounding and provide energy for the winter.

• Miso Soup: Miso soup with tofu, seaweed, and scallions is a comforting and warming option. Use brown rice miso for an added nutritional boost.

• Warming Breakfast Porridge: Start your day with a warm breakfast porridge made from oats or quinoa. Top it with dried fruits, nuts, and warming spices like cinnamon.

Foods to restrict or avoid for cold patterns

citrus, wheat grass, raw fruits, raw vegetables, sprouts, salads, tomatoes, spinach, swisschard, soybeans, tofu, soy milk, dairy (cheese, milk, yogurt, etc.), nut butters and other high oil foods, seaweeds refined sugars, vinegar, high doses of vitamin C, chocolate, cold foods like ice cream or smoothies, iced drinks including ice water.