Let food be thy medicine, and let thy medicine be food.
—Hippocrates
The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
—Ann Wigmore
CHAPTER 16
Food, Glorious Food
Almost all whole foods have healing properties. I’ve picked some of the most common whole food choices and given you a list of some of their physical and mental benefits. It’s really that simple. Eating unprocessed food will boost your mood, increase your energy levels, and prevent illness. All plant-based whole foods have restorative properties. You can’t go wrong buying groceries exclusively from the produce department. For this chapter I’ve picked some of my favorites that are packed with nutrients, and given you a list of their physical and mental health benefits.
If a lot of these are really new to you, feel free to get creative. The more you experiment cooking with whole foods, the more you’ll know what combinations you like best. Your palate will gradually change, thus making processed foods less appealing. I promise! I used to live off of junk food, chocolate milk, minimal fresh fruits and veggies, and tons of bacon. Now the thought of eating any of that stuff makes me want to gag.
Legumes (Beans, Peas, and Lentils)
Why should you eat legumes? Legumes in general are high in protein, fiber, potassium, calcium, folic acid, iron, and many B vitamins. Practically all legumes support the kidneys and adrenals and regulate blood sugar and metabolism. They tend to have a low glycemic index, so they do not spike blood-sugar levels or promote weight gain. They are a healthy and safe carbohydrate for diabetics. So they’re terrific for practically everyone, no matter what ails you. Remember when putting sprouts in your sandwich and on your salad became all the rage? It was for a good reason. Sprouted legumes and other plants, such as broccoli and radishes, are a great way to easily access their protein and other nutrients. Sprouting your beans also makes them easier to digest.
It’s well known that legumes lower cholesterol and protect against heart disease. Their high fiber content aids in digestion, prevents constipation, and reduces the risk of colon cancer. Folic acid prevents birth defects. And the calcium content keeps your bones strong, unlike dairy. There are prebiotics in beans, which aid in beneficial bacteria growth in the intestine. Prebiotics are the precursor to probiotics and encourage their growth, and they also increase calcium absorption.
Worried about gas? This is the most common reason people use to avoid legumes. There are some simple tips to reduce the toots:
No need to get embarrassed every time you have a bean burrito anymore. So enjoy!
The list of legumes is endless. I’ve chosen some that are easy to find in most grocery stores, easy to cook, and are packed with nutrients and healing properties.
Black Beans
Black beans support the kidneys and reduce their associated emotional issues. They are high in folate, tryptophan, manganese, magnesium, vitamin B1, iron, and phosphorus.
They nourish yin and blood, reduce low back pain, and stimulate urination. Black beans help treat infertility and impotence. Add them to chili or make your own burgers with them.
Cannellini Beans
Cannellini beans are high in iron (twice as much as beef), protein, magnesium, folate, and molybdenum. Molybdenum is a trace mineral that helps the body produce detoxifying enzymes. The beans help reduce lung issues and relieve grief and sadness. They’re delicious in soups and tomato sauce.
Fava Beans
Fava beans nourish the spleen and reduce worry. They are high in iron, protein, folate, and riboflavin. They support digestion and act as a diuretic to reduce water retention. Make falafel with them or cook just like you would fresh green beans.
Garbanzo Beans/Chickpeas
Garbanzo beans support the stomach and heart and heal their associated emotions of worry and overthinking. They are high in unsaturated (healthy) fats, fiber, protein, iron, copper, phosphorus, tryptophan, and manganese. Chickpeas reduce the risk of cardiovascular disease, regulate blood sugar, and are high in antioxidants. What do I cook with chickpeas? Hummus, of course! But I also love them in curry and salads.
Green Beans
Green (or string) beans support the spleen and kidneys, treating the related emotions. They are high in vitamins K, C, B3, and A, manganese, and folate. Green beans benefit the cardiovascular system, regulate blood sugar, and treat diarrhea. I like them raw as a snack. Or you can steam them for a couple of minutes and mix with your favorite spices.
Navy Beans
Navy beans support the lungs and issues around grief and sadness. They are high in folate, tryptophan, fiber, protein, iron, magnesium, vitamin B1, copper, manganese, and phosphorous. They balance blood sugar, give you energy, and nourish the skin. These white beans are delicious in stews.
Kidney Beans
Kidney beans nourish the kidneys and reduce symptoms of anxiety and fear. They are high in folate, fiber, protein, manganese, iron, copper, vitamins B1 and K, tryptophan, and phosphorus. Kidney beans reduce water retention and increase energy. The obvious choice is to put them in chili, but also try making a Caribbean classic—red beans and rice.
Lentils
Lentils support the kidneys, reducing fear and panic attacks. They are high in protein, iron, folate, fiber, vitamin B1, potassium, manganese, copper, tryptophan, and molybdenum. They stimulate circulation and increase energy and strength.
Dal (an Indian soup) is my favorite way to eat lentils. You can also cook them, let them cool, and add them to any salad.
Lima Beans
Lima beans nourish the liver and lungs, treating the associated emotions. They are high in tryptophan, fiber, manganese, folate, protein, potassium, iron, copper, phosphorus, magnesium, and vitamin B1. They benefit the skin, are very alkaline, and reduce the risk of heart disease.
I was never a fan of these nutrient-dense beans until I had them with snap peas, lemon, and mint. They’re also perfect for minestrone.
Mung beans are what I consider the king of beans. Originally from India and a staple of the cuisine, they help with almost any condition you can think of. I personally love them sprouted. It boosts their detoxification properties and gives better access to their nutrients. Mung beans support the liver and gallbladder, thus reducing anger and irritability. They are high in protein, phosphorus, potassium, calcium, fiber, magnesium, vitamins C and K, and folate. Their high fiber content helps reduce cholesterol. Mung beans also have isoflavones to regulate hormonal activity and are an excellent food choice for preventing osteoporosis. They are also a low glycemic index (diabetic-friendly) food.
Mung beans treat painful urination, heatstroke, water retention, food poisoning, dysentery, mumps, diarrhea, and burns, and they lower blood pressure.
I learned a delicious curry recipe with sprouted mung beans while staying with friends in Mumbai. It’s really simple: curry powder, garlic, cayenne pepper, tomatoes, a little water or vegetable broth to cover, and mung beans. Simmer for fifteen minutes and eat.
Peas
Peas nourish the spleen and stomach and minimize worry and overthinking. They are high in vitamins K, C, B1, B6, B2, B3, manganese, fiber, folate, tryptophan, phosphorus, protein, magnesium, copper, iron, zinc, and potassium. Peas are an anti-inflammatory, regulate blood sugar, and treat constipation, edema, burping, and coughing. There’s nothing better than a big bowl of split pea soup on a cold day.
Soybeans
Soybeans strengthen the spleen and can reduce worry. They’re high in protein, calcium, vitamins K and B2, tryptophan, molybdenum, manganese, iron, phosphorus, fiber, magnesium, copper, and EFAs/omega-3s (healthy fats). Soybeans improve circulation, reduce blood pressure and cholesterol, moisten dryness, detoxify, improve vision, serve as a diuretic, lower fever, increase mother’s milk, help with constipation, lessen skin problems, improve brain function, and help avoid toxemia during pregnancy. Edamame beans, which are immature green soybeans, are served at all Japanese restaurants. There’s reason for this. This super-simple dish is tasty and great for you.
Black Soybeans
Black soybeans nourish the kidneys and treat fear and anxiety. They are high in protein, vitamins B6 and K, calcium, iron, magnesium, phosphorus, potassium, and zinc. They improve circulation and detoxify, and they help with kidney disease, weak bones, and low back pain. Add them to tabbouleh to increase the health benefits.
Tofu
Tofu is high in iron, protein, copper, calcium, phosphorus, iron, selenium, manganese, magnesium, and potassium. It nourishes the spleen and stomach and supports the related emotions. It can reduce heart disease, inflammation, dry cough, fevers, and high blood pressure. If you have a weak spleen, make sure to cook it or add some ginger and garlic to your recipe. If you have any difficulties with digestion, tempeh (another form of fermented soy) is easier to digest than tofu. Use tofu in stir-fries, eggless egg salad, pudding, and in place of any meat in a recipe.
I can’t believe I used to hate tofu. Now I can eat it plain right out of the package. It doesn’t have much flavor, so use your creative cooking skills to spice it up. There are several companies also making marinated and flavored tofu.
Legumes have been a part of the human diet for thousands of years. There’s a reason for that. We’re meant to eat these nutrient-dense, fiber-rich foods. Make sure to incorporate them into your daily routine for better health and to balance the five elements of TCM.
Whole Grains
Carbs have gotten a bad rap since the early 1990s, but not all carbs are created equal. We need them for energy, and our bodies require them to operate. They are vital to brain function. Between 45 and 65 percent of your calories should come from carbohydrates. Just make sure to eat complex carbohydrates from whole grain sources. Choose brown rice over white rice and whole grain crackers over saltines.
Whole grains are a great source of nutrients and fiber. One of the more important benefits of whole grains is that they lower low-density lipoprotein (LDL, the bad cholesterol) and triglyceride levels, which contributes to an overall reduction in coronary heart disease risk factors. Over one-third of Americans have high LDL numbers, and they consume only 11 percent of their grains as whole grains. It’s time to improve those numbers. Start by switching from refined grains to whole grains.
Ideally, you don’t want to keep grains longer than six months, depending on the grain. They should have either no aroma or a slightly sweet smell; otherwise, they should not be purchased or eaten. Once grains and nuts, seeds, and oils have gone rancid, their nutrient content is reduced; they can cause an increased allergic reaction and sometimes can be toxic. So all those flours and grains you’ve had in the pantry for three years—it’s time to toss them. You want to store uncooked grains in airtight glass containers in a cool, dry place. Freezing them will make them last usually up to twice as long.
If you have access, get grains, nuts, and spices in bulk. That way you can buy only what you need. One of my biggest pet peeves is wasting food. Americans throw away approximately 263 million pounds of mostly edible food every year. Buying in bulk is also a great way to save money, because bulk grains are always less expensive. Make sure to bring your own bags to reduce plastic use.
My list of whole grains includes some of the more popular and nutritious options. The mood-boosting benefits are high for all of them. For all the grains below, I cite which contain gluten and which don’t.
Amaranth
Amaranth helps the lungs and the associated emotions. It is high in protein, vitamin C, fiber, magnesium, and calcium. Amaranth is gluten-free. Make a hot cereal with coconut milk, cinnamon, and your choice of fruit.
Storage
Pantry: 4 months
Freezer: 6 months
Barley
Barley strengthens the stomach and spleen and the related emotions. It is high in fiber, selenium, tryptophan, copper, manganese, and phosphorus. Barley has been shown to reduce cholesterol. It builds blood and yin. Barley reduces jaundice, inflammation, edema, fevers, and tumors. Pearled barley is a part of the Chinese herbal pharmacy and is included in most formulas designed to combat spleen deficiency and excess dampness. Barley contains gluten. Try the classic barley mushroom soup or use it in a gumbo.
Storage
Pantry: 6 months
Freezer: 1 year
Buckwheat
Buckwheat strengthens the stomach and heals the associated emotions. It is high in manganese, tryptophan, magnesium, phytonutrients (antioxidants), and fiber. Studies show that it reduces blood pressure and cholesterol and balances blood sugar. It strengthens blood vessels, stops chronic diarrhea and dysentery, reduces excessive sweating, and improves blood flow to the extremities. Buckwheat does not contain gluten. Buckwheat pancakes topped with blueberries are the perfect way to enjoy Sunday brunch.
Storage
Pantry: 2 months
Freezer: 4 months
Corn
Corn nourishes the spleen and stomach and alleviates worry. Corn is high in vitamins B1 and B5, fiber, vitamin C, antioxidants, phosphorus, folate, and manganese. It supports the heart, improves appetite, regulates digestion, reduces gallstones and edema, promotes dental health, and increases libido. Corn is gluten-free. Be careful to buy only organic corn, however, because most corn is genetically modified.
One of my fondest childhood memories is shucking fresh Silver Queen corn on the back porch and stuffing myself with several cobs every summer. I love corn on the cob so much that I don’t add anything to it. No salt or butter needed. Or I chop it off raw and put it in salad. Corn chowder is another option for corn, especially when it’s not in season and frozen is your only choice.
Storage
Pantry: 6 months
Freezer: 1 year
Millet strengthens the stomach, kidneys, and spleen and is used to treat worry and anxiety. It is high in manganese, tryptophan, magnesium, and phosphorus. It builds yin, relieves diabetes symptoms, gallstones, and indigestion, and reduces morning sickness. Pregnant women who are considered high risk should eat millet to help prevent a miscarriage. Millet is very alkaline and has strong antifungal properties. Millet is gluten-free. Substitute millet for rice in a pilaf, or combine the two.
Storage
Pantry: 2 months
Freezer: 4 months
Oats
Oats strengthen the spleen and reduce worry. They are high in manganese, selenium, tryptophan, phosphorus, vitamin B1, fiber, magnesium, and protein. The high levels of phosphorus in oats support brain and nerve development in children. Oats build qi, remove cholesterol, and strengthen the heart and the immune system. They’re great for dysentery, diabetes, hepatitis, bloating, and boils. Oats can be gluten-free or contain gluten, so read the label.
Did you say oatmeal cookies?!?! Yes, I know: I said I wouldn’t put any desserts in the book, but I can’t help myself. A better way to eat cooked oatmeal is to not add any sugar. Fruit will make it sweet enough.
Storage
Pantry: 4 months
Freezer: 8 months
Rice
Brown rice is great for strengthening the spleen and soothing the related emotions. Its high B-vitamin content relieves depression and anxiety. Brown rice is high in manganese, fiber, selenium, magnesium, tryptophan, and antioxidants. It reduces cholesterol, treats indigestion, and prevents gallstones. Brown rice is gluten-free.
Wild rice supports the kidneys and bladder and reduces the related emotions. It is high in protein, fiber, folate, vitamin B6, magnesium, and manganese. Wild rice is gluten-free.
White rice is gluten-free but an inferior alternative to brown and wild rice. It is low in fiber because the husk and the bran are removed, which also means removing most of the nutrients found in unprocessed rice. White rice is higher in calories and can also spike blood sugar levels, increasing your risk of diabetes and weight gain. If you’re in a rush to cook dinner, choose quinoa instead. It cooks just as quickly as white rice and is nutrient dense.
You can use rice in soups, stews, salads, or stir-fries.
Storage
Pantry: 6 months
Freezer: 1 year
Rye
Rye nourishes the spleen and stomach and treats the associated emotions. It is high in fiber, selenium, manganese, tryptophan, phosphorus, magnesium, and protein. It is a diuretic and aids in muscle, fingernail, hair, and bone growth. It reduces cholesterol, treats diabetes, and promotes digestive and cardiovascular health. Rye contains gluten. Rye bread with a tempeh Reuben sandwich is delicious.
Storage
Pantry: 6 months
Freezer: 1 year
Spelt
Spelt strengthens the spleen and reduces worry and overthinking. It is high in fiber, vitamin B3, phosphorus, manganese, magnesium, protein, and copper. It aids in digestion, moistens dryness, and helps with diarrhea, constipation, and colitis. Spelt reduces the risk of cardiovascular disease. Spelt contains gluten. It can be used in breads, muffins, and crackers.
Storage
Pantry: 6 months
Freezer: 1 year
Whole Wheat
Wheat nourishes the kidneys, reduces fear and anxiety, and calms the mind. It helps with emotional instability and menopause symptoms. It is high in protein, fiber, manganese, niacin, iron, magnesium, and tryptophan. One cup of whole wheat contains 26 grams of protein. That’s about half of what you need in a day. Wheat helps with inflammation, bloating and gas, bed-wetting, insomnia, and abnormal sweating, and it quenches thirst. Some sources say that wheat is more of a stomach and spleen tonic, which correlates with how it aids in digestion. Wheat contains gluten. Even if you’re not allergic to gluten, be careful not to eat it too often. Overconsumption can lead to allergies.
I like wheat in the form of bulgur to make tabbouleh.
Storage
Pantry: 6 months
Freezer: 1 year
Now you can choose the most nourishing grains that will support you on your journey to total wellness. They’ll increase your energy levels and keep you regular. Enjoy these mood boosters, and your spirits will soar.
Nuts and Seeds
Nuts and seeds are ideal as on-the-go snacks and added ingredients to many fortifying recipes. Craving something salty to munch on? Grab a handful of raw almonds instead of potato chips. A lot of dieters are worried about the fat content of nuts. Yes, they do contain fat, but they’re mostly high in the good kind. If you’re worried that they can make you gain weight, no need. Eat them in moderation and enjoy!
Nuts and seeds are a rich source of all important omega-3 essential fatty acids. Symptoms of a deficiency in omega-3s include infertility, fatigue, poor memory, lowered immunity, depression, heart disease, rheumatoid arthritis, and dry skin. Eating nuts, avocado, and algae can reduce inflammation, exercise-induced asthma, blood pressure, cholesterol, and joint pain. A handful of hemp seeds and walnuts will encourage weight loss, improve vision, and reduce your risk for heart disease and diabetes. Numerous studies have shown that different types of seeds and nuts can actually prevent weight gain, the development of heart disease, and the accumulation of LDL (bad) cholesterol. Nuts are a rich source of manganese, potassium, calcium, zinc, iron, magnesium, fluoride, B vitamins, and selenium.
Nuts also are high in vitamin E, which supports liver function and the related emotions. Vitamin E is required for maintaining the integrity of the cell membranes of mucous membranes and skin, thus protecting them from harmful oxygen free radicals. Want fewer wrinkles? Eat some guacamole or some almond butter on celery sticks.
In addition to vitamin E, seeds are high in fiber and monounsaturated fats that can help keep the heart healthy and the body disease-free. They are also great sources of protein, minerals, zinc, and other life-enhancing nutrients.
My storing tips for grains hold true for nuts and seeds as well.
Almonds
Almonds benefit the lungs and reduce grief and sadness. They are high in manganese, magnesium, tryptophan, copper, vitamin B2, calcium, and phosphorus. Almonds prevent cardiovascular disease, treat asthma and coughing, regulate blood sugar, reduce LDL cholesterol, and eliminate free radicals. Try raw almond butter or milk, or thin almond slices in a salad.
Storage
Pantry: 9–12 months
Fridge: 1 year
Freezer: 2 years
Chia Seeds
Chia seeds are high in protein, fiber, calcium, phosphorus, manganese, and really high in omega-3s. They support the kidneys and reduce anxiety. Chia seeds relieve constipation, improve cardiovascular health, stabilize blood sugar, and help build muscle.
Chia seeds make a delicious pudding, similar to tapioca pudding but much better for you. Add them to your morning smoothie.
Storage
Pantry: 2–4 years
Fridge: 4 years
Flaxseeds nourish the spleen and relieve worry. They are high in omega-3 fatty acids, fiber, manganese, folate, magnesium, copper, phosphorus, and vitamin B6. These seeds help to regulate hormones, act as a laxative; protect your heart; reduce blood pressure, pain, and inflammation; and strengthen the arteries. Sprinkle in your salad, or add to veggie burgers, fresh baked bread, or crackers.
Storage
unground
Pantry: 6–12 months
Freezer: 1 year
ground
Pantry: 1 week
Freezer: 1–2 months
Hazelnuts
These nuts are rich in dietary fiber, vitamins, and minerals, and packed with numerous health-promoting phytochemicals. They help protect from diseases and cancers. They are a rich source of manganese, potassium, calcium, copper, iron, B vitamins, magnesium, zinc, and selenium. Hazelnuts are the perfect addition to hot chocolate or tofu chocolate mousse. Chop some up in a butternut squash lasagna.
Storage
Pantry: 4–6 months
Fridge: 9 months
Freezer: 12 months
Hemp Seeds
Hemp seeds are over 30 percent protein and 40 percent fiber, and they are balanced with a three-to-one ratio of omega-6 to omega-3 oils. The Standard American Diet is very high in omega-6 and low in omega-3, which leads to inflammation, illness, and disease. Studies show that hemp seeds may prevent heart disease and many forms of cancer, as well as Alzheimer’s and Parkinson’s diseases. Add them to basil-based pesto or sprinkle on soup. Their flavor is very nutty.
Storage
Fridge or freezer: 8–12 weeks
Peanuts are actually legumes, but most people think they’re nuts, so I put them in this section. Peanuts strengthen the spleen and are great for reducing worry and obsessive thinking. They are high in manganese, tryptophan, vitamin B3, folate, copper, and protein. Peanuts promote heart health, reduce risk of stroke and colon cancer, increase breast milk and appetite, and relieve constipation. They provide over thirty essential nutrients and phytonutrients. Peanuts are a significant source of resveratrol, which is thought to reduce the risk of cardiovascular disease and cancer. They reduce edema and alleviate dry cough. Try them in an African stew with yams and tomatoes. My daily school lunch consisted of the classic peanut butter and jelly on white bread. Make a healthier version of it by switching to sprouted grain bread and unsweetened jam.
Storage
Pantry: 6–9 months
Fridge: 1 year
Freezer: 2 years
Pine Nuts
Pine nuts nourish the lungs and large intestines and treat all associated emotions. They are high in fiber, protein, iron, vitamins E and K, magnesium, phosphorus, potassium, zinc, copper, and manganese. Pine nuts relieve cough, dizziness, asthma, constipation, and rheumatism. Pine nuts are best known as an ingredient in pesto; I like them in many Italian dishes or a quinoa salad.
Storage
Pantry: 1–2 months
Fridge: 3–4 months
Freezer: 5–6 months
Pumpkin Seeds
Pumpkin seeds support the spleen and reduce worry and obsessive thinking. They are high in omega-3s, manganese, magnesium, phosphorus, tryptophan, copper, zinc, protein, vitamin K, and are a great source of iron. Pumpkin seeds are probably most well known as a treatment for a swollen prostate and prostate cancer. They reduce inflammation and arthritis, and are a diuretic. They can be added to salads or made into a delicious vegan-style pâté.
Storage
Pantry: 2–3 months
Fridge or freezer: 12 months
Quinoa
Quinoa is a seed, not a grain. It is native to the Andes of Bolivia, Chile, and Peru. Quinoa tonifies the kidneys and reduces fear and anxiety. Quinoa is a complete protein and has more calcium than milk. It is also high in iron, magnesium, tryptophan, healthy fats, copper, vitamin E, and phosphorus. Use it in a salad or hot cereal, or in place of rice.
Storage
Pantry or fridge: 1 year
Sesame Seeds
Black sesame seeds support the liver and kidneys and treat the emotions associated with both. They are high in calcium, copper, manganese, tryptophan, magnesium, iron, zinc, fiber, phosphorus, and vitamin B1. They nourish yin and blood. Remember that tahini, which is found in hummus and makes a great addition to smoothies, is made from tan sesame seeds. I sprinkle black and tan sesame seeds on everything. They’re extra delicious in curry, tofu steaks, and in peanut sauce over soba noodles.
Storage
Pantry: 3 months
Fridge: 9 months
Freezer: 1 year
Sunflower Seeds
Sunflower seeds help nourish the spleen and reduce worry. They are high in vitamins B5, B1, and E (90 percent of your daily requirement in one serving), manganese, magnesium, copper, tryptophan, selenium, phosphorus, and folate. Sunflower seeds are anti-inflammatory, lower cholesterol, improve heart health, increase energy, build muscle, and relieve constipation. Salad and homemade vegan cheese are two excellent ways to incorporate sunflower seeds.
Pantry: 2–3 months
Fridge and freezer: 1 year
Walnuts
Walnuts support the kidneys and reduce fear and anxiety. They are high in omega-3s, manganese, copper, tryptophan, and protein. They improve brain and adrenal function, help with short-term memory loss, reduce inflammation and pain, and increase fertility in men. Mix walnuts with tofu to make “meatballs” or sprinkle them on roasted brussels sprouts.
Storage
Pantry: 6 months
Fridge: 1 year
Freezer: 1–2 years
As you can see, nuts are fundamental to a healthy, happy you. They contain necessary nutrients for balanced hormones and optimal brain function. Whether it’s depression or moodiness, these little bites of deliciousness improve your state of mind.
Tutti Frutti
The old saying “An apple a day keeps the doctor away” is completely true. But the same could be said for most fruit. The health benefits are vast. They’re high in fiber, vitamins, minerals, and antioxidants. Most fruits are anti-inflammatory and have cancer and other illness-fighting properties as well. Plus, when they’re perfectly ripe, they taste so much better than any sugar-laden dessert. A friend of mine laughs at me because of the faces I make when I’m enjoying every bite of a plum in August. I’m in total bliss. You know that feeling? I truly don’t need cake or chocolate if there’s fresh fruit around.
Some of my patients are concerned about the sugar content in fruit. There’s definitely some controversy about how much fruit is too much. I can say that, if there’s access to other foods, it’s rare for someone to eat too much fruit. Also, if you’re going to choose between a candy bar and fruit salad, go for the fruit salad.
If you’re at all concerned about weight issues or are a diabetic, some fruits have a lower glycemic index. Low glycemic foods don’t spike blood-sugar levels, which is ideal to prevent weight gain, diabetes, and stress on the pancreas. Eating foods with high glycemic index values causes blood glucose levels to rise more rapidly, which results in greater insulin secretion by the pancreas, thus raising your risk of Type II diabetes. People who eat foods that have a low glycemic index tend to have a lower total body fat level.
There are studies showing that consuming high amounts of sugar, especially the high-fructose corn syrup found in soda and many processed foods, can increase your risk of pancreatic cancer. Pancreatic cancer is considered one of the hardest to treat, because once you have symptoms and it’s detected, it’s usually too far gone to heal.
Eating low glycemic fruits means you won’t spike your blood sugar levels and have an energy crash later that could make you cranky or tired. Lower glycemic index fruits include blackberries, strawberries, blueberries, cranberries, raspberries, cherries, peaches, pears, grapefruit, apples, kiwi, limes, lemons, and pomegranates.
If you’re diabetic, discuss your fruit intake with a qualified nutritionist. If you have a Candida overgrowth of yeast in the body, you should avoid fruit until you’ve treated it. With all of advantages of eating fruit, however, there are few tips to keep in mind. When consuming a diet high in fat and/or protein, your body can’t metabolize fruit and absorb its mood-boosting nutrients very well. Eating fruit by itself or in a green salad will optimize the health benefits of your meal.
I think fruits are best eaten fresh and on their own. Juicing and putting them in smoothies are two of my favorite ways to enjoy fruit.
Every morning I start my day with a large glass of lemon water to hydrate, alkalinize my body to prevent any illness or inflammation, get a dose of vitamin C, and wake up my digestion. Next I get out my Vitamix and blend up a delicious, fortifying breakfast: unsweetened hemp milk, chia and flaxseeds, carrots, kale, spinach, banana, apple or orange, mango, and whatever frozen berries I have in the fridge. This keeps me energized for hours.
Ideally, you want to eat your fruits and veggies in season. They have higher nutrient content and taste much better. We’re not meant to eat fresh raspberries that were grown halfway around the world in the middle of winter. There are many reasons to eat locally as much as possible. Local, family-owned farms are more likely to be conservative in their use of toxic chemicals, so if you can’t buy from an organic farm, small nonorganic farms are the next best choice. Small farms are also more likely to sell their crops when they’re at their peak, so you get the tastiest and freshest of the bunch. Eating local is better for the environment: If your pears are coming from another state or even another country, they have a long way to travel, and with that comes gas for transportation and an increased carbon footprint. Last but not least, supporting your local farmers and family businesses builds the local economy and community.
Frozen is the next best option to fresh, especially if you live in a place that doesn’t have good access to recently picked produce. Frozen fruits and vegetables tend to be harvested right at the peak of ripeness. They’re almost immediately frozen, which helps retain their nutritional content. Research now suggests that frozen often is better than fresh, because it can take days for your blueberries to arrive at your grocery store. Every day after those blueberries have been picked, they quickly start to lose essential vitamins and minerals.
I’ve chosen each of these fruits because of their incredible health-stimulating benefits and their accessibility.
Apples
Apples nourish the spleen and can reduce worry. They are a good source of fiber, vitamins C, K, and B6, riboflavin, and thiamin. Apples can remove cholesterol, heavy metals, and even radiation from the body. They stimulate digestion, balance blood sugar levels, and reduce blood pressure.
Season: Late summer through fall; keep in cold storage until spring.
Raw Apple Cider Vinegar
Raw apple cider vinegar can benefit you so much more than just helping with liver symptoms. I recommend drinking it daily to almost all my patients.
First off, it’s highly alkaline in nature. I know, it seems counterintuitive that a vinegar would be alkaline instead of highly acidic. This is how your body processes it, not how it tastes. Consuming more alkaline foods reduces inflammation and risk of disease, and aids in digestion.
Apple cider vinegar is high in calcium and potassium. It can help eliminate viruses, bacteria, and fungus. It can prevent a spike in glucose after meals and heartburn. It helps regulate blood pressure and reduce cholesterol. Apple cider vinegar treats constipation and can heal problem skin. It’s also a prebiotic, which helps your body nourish the healthy gut flora in your digestive tract and increases its health benefits.
The taste is really strong, so I would recommend diluting 2 tablespoons with some water. If you still can’t handle the taste, a drop of liquid Stevia should sweeten it right up. I like to drink apple cider vinegar in just a small amount of water, like doing a shot. Some people prefer diluting 2 tablespoons in a gallon of water and drinking it throughout the day.
Apricots
Apricots support the lungs and relieve dehydration, asthma, cough, anemia, and nourish yin. They will help you with grief and sadness. Apricots are a good source of beta-carotene, fiber, copper, potassium, cobalt, and vitamins A and C.
Season: Late spring through early summer
Avocados
Avocados nourish the spleen, blood, and yin. They support emotions related to the spleen. They relieve constipation and treat anemia. Avocados are high in monounsaturated fat, fiber, vitamins C and K, and folate.
Season: Year-round
Bananas
Bananas benefit the Metal element and help with grief and letting go. They are very high in potassium, fiber, vitamins C and B6, and manganese. As an added bonus, they are a natural antacid. Potassium is an essential mineral that helps balance your sodium levels to keep your blood pressure from getting too high. It also plays a role in heart, muscle, and digestive function. Bananas clear heat, lubricate lungs and intestines (for constipation), and lower blood pressure. They also help with ulcers, hemorrhoids, dry cough, and colitis.
Since they’re so incredibly good for you, bananas are the one fruit I always include in my morning smoothie.
Season: Year-round
Cherries
Cherries nourish the spleen and reduce worry. They are high in iron, so they’re good for anemia. They’re also high in fiber, copper, and manganese, and are a very good source of vitamins A and C. Cherries treat arthritis, dysentery, male sexual dysfunction, diarrhea, measles, gout, and rheumatism. They also benefit the skin, stimulate appetite, and quench thirst.
Season: Late spring and summer
Grapefruit
Grapefruit supports the spleen and stomach and treats worry and overthinking. It is high in vitamin C, fiber, and potassium. It reduces fevers, is highly alkaline, stimulates digestion, circulates qi, and detoxifies alcohol intoxication. Grapefruit improves appetite and reduces dry cough.
Season: Fall through late spring
Grapes
Grapes support the stomach and spleen and the related emotions. They are high in vitamin K and manganese. Grapes nourish qi and blood, reduce fatigue and edema, and help with painful urination, hepatitis, arthritis and tendonitis, anemia, flu symptoms, jaundice, and irritability.
Season: Late summer into early fall
Lemons
Lemons are a good source of folate, potassium, and vitamin C. An added bonus to consuming lemons and other food that have high levels of vitamin C is that C prevents bruising and keeps your skin young and supple. Lemons are very alkaline in nature. They nourish the spleen, reduce worry, stimulate metabolism, and aid digestion. Make sure to have lemons if you’re experiencing any of the following: dysentery, colds and flu, phlegm buildup, edema, high blood pressure, diabetes, or gas. They nourish yin, aid in the absorption of water, reduce inflammation, and help rid the body of toxins. They are also a natural antibiotic. So add lemon to your water when you’re fighting a cold or are around someone who is sick.
Season: Winter through spring
Mangoes
Mangoes strengthen the stomach and reduce worry. They are high in fiber and vitamin B6, and a very good source of vitamins A and C. They regenerate body fluids if you’re dehydrated, stop coughs, aid digestion, and shrink an enlarged prostate.
Season: Summer
Oranges
Oranges support the spleen and stomach and their related emotions. They are an excellent source of thiamin, folate, potassium, and vitamin C. They reduce inflammation and arthritis, boost immunity, lubricate lungs, eliminate mucus, increase appetite, and quench thirst.
Season: Winter and spring
Peaches
Peaches moisten a dry cough, treat constipation, and reduce high blood pressure. They support the functions of the large intestine and stomach and aid in letting go and worry. They are high in fiber, vitamins A and C, niacin, and potassium.
Season: Summer
Pears treat the lungs and grief. They are high in vitamins C and K, and fiber. Pears are excellent for helping with any lung condition, including loss of voice, asthma, and coughing (especially dry cough, but also to reduce phlegm). They regenerate body fluids, quench thirst, calm the heart, relieve restlessness and constipation, promote urination, and detoxify the body. They also help with lesions and alcohol intoxication.
Season: Fall
Pineapple
Pineapple is great for sunstroke, anorexia, diarrhea, edema, and thirst. It also serves as a diuretic. It is high in fiber, thiamin, vitamins B6 and C, copper, and manganese. Pineapple clears heat, aids digestion, reduces thirst and irritability, and stops diarrhea.
Season: Spring through early summer
Pomegranates
Pomegranates nourish the heart and relieve the associated emotions. They are high in fiber, folate, and vitamins C and K. Pomegranates build blood, treat anemia, combat intestinal worms and canker sores, and detoxify the liver.
Season: Fall
Raspberries
Raspberries strengthen the liver and kidneys and their associated emotions. They are high in vitamins C and K, iron, magnesium, fiber, and manganese. Raspberries treat anemia, promote labor, and regulate the menstrual cycle.
Season: Summer
Strawberries
Strawberries strengthen the spleen and reduce worry. They are a good source of vitamin C, folate, potassium, fiber, and manganese. They lubricate the lungs, promote body fluids, and counteract alcohol intoxication. They help with dry cough and dry/sore throat, increase appetite, nourish yin, aid in digestion, and relieve painful urination.
Season: Spring through summer
Watermelon nourishes the spleen and treats worry. It is high in potassium and vitamins A and C. It reduces fever, treats constipation, urinary tract infections, edema, canker sores, and depression, quenches thirst, relieves irritability, and helps with sunstroke problems, edema, jaundice, detoxification, and difficult urination.
Season: Summer
You can eat delicious, health-promoting fruit throughout the year. If you’re the type to forget about grabbing an apple to take to work or hate all that washing, chopping, and cleanup, then buy organic frozen fruit. Fresh, local, and in season is always best, but frozen is way better than none at all.
Eat Your Veggies
Vegetables. Why are we raised to think eating our veggies is a punishment? We should really be taught how lucky we are to be able to enjoy these colorful, fortifying, tasty treats. Who wants to put food coloring, corn syrup, steroids, and hydrogenated fats into our young, naturally energetic bodies? These “foods” just slow us down—mentally, physically, and emotionally. Do you remember being so proud to get the highest grade on a test? Or being the fastest runner in gym class? Well, fresh whole foods support those successes. They give you brainpower and muscle strength. Lucky Charms and Cheetos do not. And the best part is that you can indulge in vegetables without any guilt. You can eat pretty much all the vegetables you want. All of them are packed full of nutrients, antioxidants, disease-fighting properties, fiber, and tons of flavor.
If you have a bunch of vegetables and don’t know what to do with them, try making a soup. They’re pretty easy to make, and they can be soothing and cozy. Plus, they taste soooo good. During the winter, there’s nothing better. If you have children, soups are the best way to sneak in vegetables. Throw them in a pot with some vegetable broth and a couple of spices for less than an hour, and you’ll have a delicious meal.
Like fruit, vegetables should ideally be eaten in season and from local providers to get the most out of them.
Alfalfa sprouts benefit spleen and stomach and the related emotions. They treat constipation, edema, eczema, and rashes. Alfalfa sprouts are an excellent source of protein (4 grams per 100-gram serving); vitamins A, C, and K, thiamin, calcium, iron, fiber, riboflavin, folate, magnesium, phosphorus, zinc, copper, and manganese. The obvious choices for alfalfa sprouts are on a sandwich or in a salad.
Season: Year-round
Asparagus
Asparagus supports the kidneys and reduces fear and anxiety. It is high in vitamins K, B1, B2, B3, B6, C, and A, folate, tryptophan, manganese, fiber, copper, phosphorus, and protein. It has anti-inflammatory and antioxidant benefits. Asparagus regulates blood sugar, improves heart health, reduces cholesterol and high blood pressure, and helps with dry cough. It encourages healthy bacterial growth in the digestive tract. I love it in creamy asparagus soup or steamed with lemon and garlic.
Season: Spring
Beets
Beets calm the heart and anxiety. They are high in folate, iron, potassium, fiber, manganese, vitamin C, magnesium, and tryptophan. They purify the blood and liver, reduce inflammation, and relieve constipation. Beets also alleviate anemia and herpes outbreaks. Beets in a juice with carrot, apple, celery, and ginger are an excellent immune booster and pick-me-up. You can add one beet to carrot-ginger soup for added flavor and nutrients.
Beets are great for nourishing yin (the calming aspect of one’s health) and the heart in Chinese nutrition. So if you’re experiencing yin-deficiency symptoms discussed further in Part II, such as menopause or trouble sleeping, add some beets to your morning juice, lunchtime salad, or carrot-ginger soup. You’ll soon be sleeping like a baby. Another benefit of beets is great poops. A beet a day will keep things moving. And when you’re stopped up, you’re definitely going to be cranky.
Season: Year-round
Bell peppers strengthen the stomach and reduce worry. Red bell pepper strengthens the heart. They improve appetite, promote blood circulation, and reduce edema. Bell peppers are chock-full of vitamin C, K, and B6. They are also a good source of thiamin, niacin, folate, magnesium, copper, fiber, potassium, and manganese. I love red bell pepper on its own. Whenever I cook with them, I end up eating half before they make it into my dish. It adds a nice flavor and crunchy texture to chili if you put it in for just a few minutes at the end of cooking.
Season: Summer and early fall
Cabbage
Cabbage nourishes the stomach and relieves overthinking and worry. It also relieves depression and irritability. It is high in vitamins C, K, B1, B2, and B6, fiber, iodine, manganese, and omega-3s. The outer leaves are high in vitamin E. Cabbage is a cancer fighter, aids digestion (especially when raw and fermented), reduces inflammation, and helps with hot flashes, constipation, colds, parasites, and ulcers. Maybe it’s my German heritage, but I love sauerkraut. I eat it by itself and mix it in where you wouldn’t expect. I drop a bunch of it on top of my stir-fry.
Season: Best in late fall and winter, but available year-round
Carrots
Carrots are great for supporting the spleen and its related emotions. One serving contains over 600 percent of your daily requirements for vitamin A. This is what makes them such a powerhouse against cancer, ear infections, vision problems, and inflammation, and in improving skin conditions.
They are also high in vitamins K, C, B6, B1, and B3, fiber, potassium, and manganese. Carrots improve liver function, nourish yin, dissolve stones and tumors, treat acne, kill some parasites, help with urinary tract infections and dysentery, increase mother’s milk, and aid in calcium metabolism. Carrots are delicious in juices, salads, soups, and stews. Have carrot sticks around at all times for a healthy snack.
Season: Year-round
Cauliflower strengthens the spleen and reduces worry. It is a good source of vitamins C, K, and B6, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, folate, pantothenic acid, potassium, and manganese. Cauliflower treats constipation and weakened digestion. Mix some in with your mashed potatoes or in pad thai. I’m addicted to the buffalo-style cauliflower at a nearby restaurant.
Season: Best in late fall and winter, but available year-round
Celery
Celery supports the stomach and spleen and reduces worry as well as anger; nourishes connective tissue; reduces inflammation, fevers, and high blood pressure; and promotes sweating. It is also a good choice for those suffering from rheumatism, diabetes, vertigo, nervousness, burning urination, or canker sores. Celery sticks with hummus or almond butter are an excellent snack or addition to your lunch. Mix them in with garbanzo beans and Vegenaise for a mock tuna salad.
Season: Best in late fall and winter, but available year-round
Cucumbers
Cucumbers are a great veggie for nourishing the spleen and stomach. So when you’re the type who can’t turn off your head, add some to your salad and daily green juice. Cucumber skin is high in silicon and chlorophyll, so don’t peel it. Cucumbers are also high in vitamins A, C, and K, pantothenic acid, magnesium,phosphorus, manganese, and potassium. They are a diuretic, eliminate toxins, reduce inflammation, quench thirst, purify skin, relieve jaundice, dry cough, and edema, cool burns, and treat heat stroke. Nothing makes me happier than to eat fresh cucumber and heirloom tomatoes with a touch of lemon juice in the summer.
Season: Summer
Eggplant
Eggplant also supports the spleen and stomach and their related emotions. It is high in phytonutrients and antioxidants. It is also a good source of vitamins C and K, thiamin, niacin, vitamin B6, pantothenic acid, magnesium, phosphorus, copper, fiber, folate, potassium, and manganese. Eggplant supports brain function, protects the heart and blood vessels, and reduces cholesterol and blood pressure. It can remove blood clots and shrink tumors. Eggplant in lasagna or almost any pasta dish is divine.
Season: Summer through early fall
Kale
Kale supports the stomach and its emotions. It is high in chlorophyll, iron, calcium, vitamins A, K, C, and B6, manganese, fiber, folate, protein, thiamin, riboflavin, magnesium, phosphorus, and copper. It aids digestion, heals ulcers, reduces inflammation, prevents cancer, detoxifies the liver, and supports heart health. My favorite way to have kale is in a salad with a lot of different vegetables. Juicing it with other greens and lemon will give you a better energy boost than a cup of coffee.
Season: Best in fall and winter
Leeks
Leeks support the liver and reduce anger and irritability. They are high in fiber, vitamin B6, iron and magnesium, vitamins A, C, and K, folate, and manganese. Leeks’ high antioxidant content protects the heart and blood vessels, and they also treat diarrhea. Leeks in lentil soup—there’s nothing else like it.
Season: Fall through spring
Lettuce
Lettuce acts as a sedative to reduce anxiety. Iceberg lettuce supports the stomach and large intestines and aids in letting go and turning off the mind. Depending on the type of lettuce, it can be high in chlorophyll, iron, vitamins A, K, and C, folate, manganese, chromium, and potassium. Even iceberg lettuce is a good source of nutrients. It’s high in thiamin, vitamins A, C, K, and B6, iron, potassium, fiber, folate, and manganese. It reduces edema, increases breast milk, supports the heart, and treats hemorrhoids and blood in urine.
Season: Best in spring, but available year-round
Mushrooms
Mushrooms are used medicinally quite a bit in Chinese medicine, especially reishi mushrooms. Shiitake mushrooms support the stomach and its related emotions. Black mushrooms nourish the kidneys and reduce anxiety. They are high in vitamins B3, B2, B5, and B6, manganese, phosphorus, fiber, potassium, and selenium. Because of their high levels of interferon, some mushrooms are incredibly powerful at strengthening your immunity and preventing cancer. They also can reduce hypertension and cholesterol levels. Add to veggie burgers, stir-fries, and stuffed bell peppers.
Season: Year-round, if cultivated
Onions
Onions support the lungs and their related emotions. They are high in chromium, vitamins C and B6, fiber, manganese, molybdenum, and tryptophan. They can reduce blood clots and cholesterol, remove heavy metals, lower blood pressure, kill some parasites, improve the metabolism of protein, and inhibit viral, fungal, and yeast growth. Onions improve bone density and are anti-inflammatory. Finely chopped onions can add flavor to almost any dish. I like to put them in chili and curry.
Season: Spring through fall
Parsley Leaf
Parsley is that little green sprig most restaurants add for decoration, but you really should eat it. Parsley is high in iron, vitamins A, C, and K, chlorophyll, calcium, and magnesium. It protects against rheumatoid arthritis, heart disease, and cancer. It increases energy and digestion, acts as a diuretic, and benefits the adrenal glands. Mix it in with tabbouleh, your green juice, and pesto sauce.
Season: Year-round
Parsnips
Parsnips support the spleen and stomach and their related emotions. They are high in fiber, vitamin C, folate, and magnesium. Parsnips clean out the liver, gallbladder, and intestines. They strengthen the immune system and can reduce coughs. Parsnips are delicious in lentil soup, mixed in with mashed potatoes, or roasted with carrots and beets.
Season: Fall through spring
Potatoes nourish the spleen and stomach and their related emotions. They are high in potassium, protein, vitamin C, iron, fiber (with the skin), vitamin B6, thiamin, niacin, folate, phosphorus, and manganese. Potatoes aid in digestion and constipation, relieve arthritis and rheumatism, reduce inflammation, lower blood pressure and ulcers, and relieve eczema. And like all root vegetables, they nourish yin.
Potatoes are traditionally found in samosas and curry. And how about that other wonderful tradition, the baked potato?
Season: Late summer and early fall
Pumpkin
Pumpkin is one of my all-time favorite vegetables, so I want to highlight it. It’s high in all of the following:
fiber
• Reduces bad cholesterol levels, thus reducing the risk of heart disease
• Controls blood sugar levels
• Promotes healthy digestion
• Encourages weight loss
potassium
• Balances fluid levels
• Promotes strong bones
• Necessary for energy production
• Maintains healthy blood pressure
alpha-carotene and beta-carotene
• Improves vision and reduces risk of cataracts
• Reverses sun damage to the skin and slows the aging process
• Is an anti-inflammatory
• Prevents tumor growth
• Boosts the immune system
• Protects against heart disease
• Boosts immunity
• Reduces high blood pressure and heart disease
• Regulates cholesterol levels
vitamin e
• Slows aging by protecting the skin from sun damage
• Reduces the risk of Alzheimer’s disease and certain cancers
magnesium
• Promotes a strong immune system
• Strengthens the bones
• Supports heart function
pantothenic acid/vitamin b5
• Balances hormone levels
• Manages stress levels
Season: Fall
Spinach
Spinach nourishes the spleen and helps with its emotions. It is high in vitamins K, A, C, B2, B1, B6, and E, manganese, folate, magnesium, iron, calcium, potassium, antioxidants, tryptophan, fiber, copper, and protein. Spinach is anti-inflammatory, prevents prostate cancer and osteoporosis, detoxifies the blood, and relieves constipation. I put spinach in my morning smoothie, tomato sauce, pesto, and salads. You name it, it’s got spinach in it.
Season: Year-round
Sweet Potatoes
Sweet potatoes benefit the spleen and stomach and their emotions. They are high in vitamins A, C, and B6, manganese, copper, fiber, and potassium. They are high in antioxidants, are anti-inflammatory, nourish yin to reduce menopausal symptoms, increase breast milk, and balance blood sugar for diabetics. They treat diarrhea and constipation, jaundice, edema, ascites, night blindness, and breast abscesses.
Season: Fall and winter
Swiss chard clears heat, detoxifies, and nourishes blood in cases of anemia. It is a good source of thiamin, folate, zinc, fiber, vitamins A, C, B2 (riboflavin), B6, E, and K, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. I eat swiss chard in soup with cannellini beans and in salad, or I sauté it with some tomatoes, garlic, and garbanzo beans.
Season: Summer
Tomatoes
Tomatoes are actually a fruit, but people think of them as a vegetable. They support the stomach and address worry and overthinking. They are high in vitamins C, A, and K, molybdenum, and potassium. Tomatoes aid in digestion, nourish yin, and reduce high blood pressure, gout, and rheumatism.
When they’re perfectly ripe, tomatoes can be eaten on their own—there’s nothing plain about them. I also love them in tomato sauce that’s quick and simple to make. Use garlic, onions, fresh basil, whole peeled tomatoes, and a little oregano. Let this simmer for at least an hour. The next day it always tastes better. You can also add some of your favorite vegetables to it, like eggplant, zucchini, yellow squash, or mushrooms.
Season: Summer
Listen to your mother and eat your vegetables. Two-thirds of your plate should be vegetables. Find the ones you love. Get creative and try new ones every week or every month. Take a cooking class or buy a new cookbook to get inspired. Have friends over for dinner regularly to try out your new creations.
For easy access, I’ve grouped all the emotions and relevant foods mentioned throughout the book into one section. This way you can look up your feeling that day or week and know what to buy at that market or grab out of the fridge. If it’s PMS time of the month, check out the anger foods. Going through a breakup? Go to the section on heartbreak. Feeling a little bit of everything? Make a yummy, soul-soothing soup with ingredients from each section.
|
Symptoms |
TCM diagnosis |
Foods to eat |
Foods to minimize |
|
general fear and anxiety |
kidney qi deficiency |
grapes, plums, boysenberries, celery, turnips, walnuts, string beans, whole wheat, watercress, asparagus, millet, endive, cabbage, black beans, amaranth, rye, barley, quinoa, oats, kelp, nori, chlorella, miso, tangerine, plums, cinnamon, dill seed, and chive |
caffeine, soda, and stimulants |
|
insomnia, night sweats, anxiety, dryness, symptoms worse at night |
kidney yin deficiency |
beets, carrots, yams, radish, chlorella, kelp, spirulina, chica seeds, black sesame seeds, quinoa, radish, wild rice, sweet potatoes, mung beans, kidney beans, black beans, soybeans, string beans, watermelon, blueberries, black-berries, raspberries, and aloe vera gel |
onions, leeks, basil, horseradish, cayenne, spicy peppers, ginger, cloves, and cinnamon |
|
low back pain, coldness, diarrhea; symptoms often are worse in morning |
kidney yang deficiency |
walnuts, black beans, quinoa, ginger, cloves, cinnamon, leeks, fennel, lentils, and anise |
raw foods, iced drinks, and fruit |
|
Symptoms |
TCM diagnosis |
Foods to eat |
Foods to minimize |
|
general feeling of anger |
lima beans, raspberries, celery, and leeks |
||
|
PMS symptoms, flank (sides of torso) pain, holding onto resentment and anger, easily angered |
stagnation of qi in the liver |
beets, mustard greens, turnip, cabbage, cauliflower, broccoli, quinoa, asparagus, rye, romaine lettuce, alfalfa, pine nuts, brussels sprouts, vinegars (brown rice, rice wine, apple cider), dill, cumin, fennel, black pepper, marjoram, ginger, cardamom, onion, basil, mint, turmeric, bay leaf, horseradish, strawberries, peaches, and cherries |
spicy food |
|
concern over toxins in food, water, air, clothing, and beauty products |
liver toxicity |
cucumber, mung beans, tofu, millet, plums, radish, rhubarb, daikon radish, spirulina, lettuce, kelp, nori, kombu, wakame, chlorella, parsley, kale, collard greens, and sprouts (alfalfa, sunflower, clover, mung, broccoli, bean) |
sugar, alcohol, coffee, processed food, food coloring, food additives, and pesticides |
|
menopause, hot flashes, night sweats, insomnia, hot hands and feet, dry mouth, and/or any chemotherapy side effects |
not of enough yin in your liver |
parsley, artichoke, carrots, avocado, lemon, lime, mulberries, yams, parsnips, hemp and flax seed, mung beans, and aloe vera gel |
onions, leeks, basil, horseradish, cayenne, spicy peppers, ginger, cloves, and cinnamon |
|
symptoms of anemia: light-headedness, muscle cramps, leg cramps, fatigue, pale nail bed, shortness of breath, and poor concentration |
liver blood deficiency |
blackstrap molasses, soybeans, lentils, spinach, collard greens, blackberries, raspberries, prunes, and grapes |
coffee, sweets, and iced drinks |
|
neurological issues such as Parkinson’s, multiple sclerosis, epilepsy, tremors, stroke, and seizures |
"liver wind" |
celery, oats, flaxseeds, black soybeans, pine nuts, black sesame seeds, basil, sage, fennel, anise, peppermint, chamomile, coconut, ginger, and strawberries |
white flour, white rice, animal fats, and processed foods |
Heartache, Sadness, and Shock
|
Symptoms |
TCM diagnosis |
Foods to eat |
Foods to minimize |
|
emotional and physical heart complaints |
heart imbalance |
corn, shiitake mushrooms, whole wheat, brown rice, green beans, peanuts, pears, oats, garbanzo beans, beets, mulberries, lemon, pomegranate, dill, basil, chamomile, marjoram, bell peppers, celery, lettuce, romaine lettuce, cucumbers (with skin), and tomatoes |
caffeine, onions, and garlic |
|
palpitations on exertion, fatigue, muscle weakness, sweating without exertion, and lowered heart rate while exercising |
heart qi deficiency; overexercising is one of the main causes |
cinnamon, carrots, daikon radishes, red radishes, saffron, onions, garlic, chick peas, pomegranate, and cherries |
oranges, almonds, cashews, peanuts, wheat, tangerines, and spinach |
|
palpitations, cold limbs or feeling cold, fatigue, and spontaneous sweating |
heart yang deficiency |
qi-fortifying foods listed above (cinnamon, carrots, daikon radishes, red radishes, saffron, onions, garlic, and cherries), plus walnuts, chives, cayenne pepper, raspberries, strawberries, blueberries, blackberries, ginger, clove, and cardamom |
alfalfa sprouts, mangoes, banana, and iced drinks |
|
palpitations, insomnia, nightmares, anxiety, startling easily, dizziness, pale lips/complexion, poor long-term memory, and inability to concentrate |
heart blood deficiency—not enough healthy blood flowing through the heart |
yams, sweet potatoes, parsnips, turnips, pumpkin, millet, spelt, beets, cherries, grapes, butternut squash, beets, onions, leeks, garlic, parsley, chard, kale, and bok choy |
caffeine, sweets, and iced drinks |
|
night sweats, hot flashes, palpitations, insomnia, nightmares, anxiety, startling easily, dry mouth, and poor long-term memory |
heart yin deficiency |
fava, mung, and kidney beans, persimmons, apples, beets, black sesame seeds, flaxseeds, seaweed, peaches, blueberries, blackberries, mangoes, bananas, coconut, endive, and asparagus |
coffee, vinegar, garlic, leeks, sonions, basil, horseradish, cayenne, spicy peppers, ginger, cloves, and cinnamon |
|
palpitations, mental illnesses, thirst, red face, bitter taste in mouth in morning, dark urine, phlegm, insomnia, nightmares, restlessness, and manic behavior |
heart phlegm |
kale, collard greens, mustard greens, ginger, seaweed, barley, and bamboo shoots |
nuts, seeds, dairy, and grains |
Worry and Overthinking
|
Symptoms |
TCM diagnosis |
Foods to eat |
Foods to minimize |
|
slow metabolism, varicose veins, premature sagging of skin, gas, bloating, loose stool or constipation, bruising easily, craves sugar, hernias, and hypothyroid symptoms—gains weight easily, runs cold, hair loss |
spleen qi deficiency |
millet, corn, carrots, cabbage, celery, spinach, peanuts, mango, oranges, grapes, cherries, spelt, pumpkin seeds, sunflower seeds, cauliflower, rye, garbanzo beans, soybeans, squash, potatoes, string beans, yams, tofu, sweet potatoes, brown rice, amaranth, peas, chestnuts, apricots, and cantaloupe, oats, rice (brown or red) spelt, flax seedsparsnips, shiitake mushrooms, eggplant, apples, squash, turnip, carrots, parsnips, black beans, peas, sweet potato, yam, pumpkin, garbanzo beans, leeks, ginger, garlic, fennel, black pepper, onion, nutmeg, and cinnamon |
wheat, seaweeds, raw veggies and fruit, dairy, sugar or sweetened foods, tofu, sprouts, and spinach |
|
water retention, edema, diarrhea, facial swelling |
spleen qi deficiency with damp |
barley, rye, corn, celery, lettuce, scallions, ginger, garlic, grapefruit, alfalfa sprouts, radish, millet, fava beans, and adzuki beans |
same as above |
|
Symptoms |
TCM diagnosis |
Foods to eat |
Foods to minimize |
|
runny nose, coughing up mucus, sinus congestion or infection |
excess phlegm in the lungs |
kelp, turnips, fennel, flaxseeds, cayenne pepper, onions, pears, watercress, garlic, ginger, mushrooms, and papaya |
dairy, yeast, wheat, soy, peanuts, and sugar |
|
shortness of breath on the exhale, coughing, easily catches colds and flus, fatigue, asthma |
lung qi deficiency |
rice, oats, carrots, almonds, mustard greens, banana, pears, amaranth, pine nuts, sweet potatoes, cannelini beans, yam, navy beans, potato, ginger, kale, sweet potato, carrots, spinach, turnip greens, collard greens, butternut squash, winter squash, romaine lettuce, cabbage, beet greens, coriander, basil, parsley, garlic, blackstrap molasses, and lima beans |
tofu, seaweeds, and iced drinks |
|
when dry weather affects your lungs and breathing or aggravates your symptoms |
dryness in lungs |
nori, almonds, pine nuts, peanuts, sesame seeds, soybeans, tofu, tempeh, soy milk, spinach, barley, millet, pear, apple, persimmon, barley malt, and rice syrup |
barley, rye, corn, celery, lettuce, scallions, ginger, garlic, and radish |
|
coughing up green or yellow phlegm, burning sensation when coughing, pneumonia, or bronchitis (smokers always have excess heat in their lungs) |
heat in the lungs |
cabbage, asparagus, bamboo shoots, banana, pears, oranges, lemon, watercress, cauliflower, apples, carrots, lime, bok choy, cantaloupe, apples, persimmons, papaya, peaches, strawberries, kelp, nori, figs, mushrooms, radish, swiss chard, and pumpkin |
ginger, onions, garlic, fennel, cinnamon, alcohol, and coffee |
|
dry, hacking cough—that annoying cough that just won’t go away, even after you’re not sick anymore—or lung cancer |
lung yin deficiency |
nori, kombu, wakame, tofu, miso, pears, apples, oranges, bananas, peaches, strawberries, watermelons, tomatoes, string beans, persimmon, peanuts, and spirulina |
onions, leeks, basil, horseradish, cayenne, spicy peppers, ginger, cloves, and cinnamon |