Color Dietetics - With a Poster to Hang on the Wall
by John Voigt
Diets rich in a variety of colors and different fruits and vegetables are good for your heart and brain health… and may decrease stroke risk. American Heart Association/American Stroke Association.
Eat a variety of types and colors of vegetables and fruits to give your body the mix of nutrients it needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes. A diet rich in produce can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check. Harvard School of Public Health.
Introduction
For thousands of years, Chinese thinkers have known that within nature there is a complete code for health, harmony, and wellbeing. There have been many explanations and commentaries about each individual being made up of five ever-changing interacting universal vortexes of energy (qi), physicalness (e.g., bodily organs), and conscious sensation (the mind and emotions). Each of these five energies has a separate color.
Cut Out and print this chart and put it on a wall in your kitchen. The link to the printable PDF is below. :)
The Color of Foods Poster : Chinese Medicine Living
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The Color of Foods
Goal: Eat Daily From Each of These Groups. Aim for a Total of Five to Ten Servings
GREEN
Cruciferous - Broccoli, cabbage, Brussels sprouts, bok choy, cabbage, cauliflower, collard greens, kale, turnip greens, watercress. (Go for one to two daily servings from this very important group.)
Leafy Greens - Spinach, kale, romaine lettuce, chicory, Swiss chard; also artichokes, asparagus.
RED
Apples (w skin), beets, cherries, cranberries, Chinese wolfberry (Gǒuqǐ), guava, pink grapefruit, pomegranates, radishes, raspberries, red grapes, strawberries, tomatoes (especially cooked, tomato juice, pasta sauce, tomato soup, tomato paste), and watermelon.
YELLOW-ORANGE
Apricots, avocados, butternut squash, cantaloupe, carrots, grapefruit, lemons, mangoes, nectarines, oranges, peaches, pears, pumpkin, sweet potatoes, curcumin [in turmeric].
WHITE
Garlic (raw and freshly cut, mashed, or chewed. Onions, leeks.
BLUE-PURPLE
Blueberries, blackberries, eggplant, plums or prunes.
Other important produce: almonds, bananas, beans, cacao, flax, ginger, green or black tea, mushrooms, olive oil, soy (tofu, soy milk, edamame, etc.), sunflower seeds, walnuts, whole grains. Possibly (and in moderation) coffee, red wine.
this delicious image from organicandhappy.tumblr.com
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Western Medical Science on a Color Produce Diet
Green Cruciferous. May induce detoxification of carcinogens, block tumor growth and work as antioxidants. American Institute for Cancer Research.
Leafy Greens. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer. Rio Grande Cancer Foundation.
People who ate one to two servings of green leafy vegetables a day were cognitively 11 years younger than those who ate fewer greens. Blueberries may have the best cognitive perks. AARP.
Red - Fruits, Vegetables, [also beans].
Diets rich in these nutrients are being studied for their ability to fight heart disease, diabetes, high blood pressure, Alzheimer’s Disease as well as skin, breast and prostate cancers. fns.usda.gov.
Red - Tomatoes.
Epidemiological studies have associated tomato consumption with a decreased risk of prostate cancer. Annual Review Food Science Technology.
Tomatoes may be considered a valuable component of a cardioprotective diet. Critical Reviews in Food Science and Nutrition.
Yellow - Orange
[Some possible benefits:] Research shows that these nutrients reduce the risk for cancer and heart attacks, boost immunity, help maintain good vision and strong bones/teeth/skin. fns.usda.gov.
White. Garlic and other foods in the onion family may be included in the variety of vegetables that are recommended for lowering cancer risk. American Cancer Society.
Blue/Purple.
… help your body defend against cancer, reduce the risk of age-related memory loss, help control high blood pressure and reduce the risk of diabetes complications and heart attacks. fns.usda.gov.
this delicious image from sheknows.com
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Additional Notes
Serving sizes are approximately one cup for leafy greens, berries, melon chunks, 100% juice or fresh juice. Approximately half a cup for other fruits and vegetables. American Heart Association recommends nine servings of fruits and vegetables a day, about 4.5 cups.
One clove of garlic is often suggested as a serving size, but pragmatically with it (and onions) odor must be considered.
Frozen produce is often better than fresh.
Vegetables are best eaten lightly cooked (steamed, or lightly stir-fried or sautéed in vegetable oil).
As a suggestion from the author, shop with all your senses. Learn to sense the qi (the vital life energy) in your foods. Look at the qi of the colors: is it natural (no dyes), full, rich, vibrant? Is the Smell fresh, clean, invigorating? (people often do this with cantaloupes). Touch (maybe even squeeze those tomatoes). Shake it, tap it and Listen. If possible Taste—perhaps you will even feel a tingle of the healing qi on the tip of your tongue.
What about your sixth sense? Become like an East Asian shaman and use your imagination and intuition. Have fun with this: Pick up that plant and playfully psych out if it will be good or not for you. As in, feel its vibe. Doubters and skeptics are invited to experiment and see what happens. The more you do these things the easier it gets, and for some it really does work.
More practically, as my daughters so lovingly taught me, make Smoothies, but go for more vegetables and fruits (in different colors of course) and less, if any, dairy and sweeteners. Smoothies are such a convenient way to “Eat Five A Day.”
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Why and How the Five Colors Work
In thousands of studies, a diet rich in fruits and vegetables promotes health. Western nutritionists say such produce contains important vitamins, minerals, fiber, and phytonutrients (aka phytochemicals). Phyto means “plant” and especially interesting they often give produce its color. But what is difficult for western scientific investigators is there may be as many as 25,000 phytochemicals and they are in (analogous to TCM) constant holistic interactions. When pharmaceutical companies isolate one chemical out of food and process it into pills, the pills seldom work as efficiently as does the whole food itself. [EN wiki]
Chinese cultural thought offers different theoretical explanations why choosing and eating fruits and vegetables by their colors enables wellbeing. What follows is an all too abbreviated explanation of how everything works in the universe.
From the Daodejing chapter 42 (excerpt) - Genesis
(Before the beginning was) Dao from which is born One (an unmanifested primordial energy called Qi). This One gives birth to Two (the static polarities of Yin and Yang). Then Three—a dynamic Qi appears opening Yin and Yang into a harmony of infinite interactions.
And from Three, creation [in time and space] unfolds and all things are born… By blending the qi they achieve harmony. http://qi-encyclopedia.com/index.asp?article=Qi-in-the-Daodejing
Yin is negative passive energy; yang is positive active energy. Their continuous interactions produce cycling patterns of five; this is the basis of all existence in nature, man and the universe. These Five Element Energies in constant unfolding changes are called Wuxing. Wuxing is understood as Wood-Fire-Earth-Metal-Water, and in the body as the Five Organs: Liver-Heart-Spleen-Lung-Kidney. For our purposes Wuxing defines the colors of fruits and vegetables. [Endnote wuxing]
The reader with even a small amount of knowledge of TCM will notice familiar key terms. In TCM illness appears when qi and/or yin-yang are out of harmony and improperly effect the Five Element Organs.
There is more, but it is not often discussed in TCM. Certain Confucian scholars suggested that deep within the confines of the Dao there was something even more deeply and profoundly hidden. They called it Li which is now defined as “form or pattern” but originally meant “markings in jade, grain in wood, fiber in muscle.” In Chinese philosophy, in its merging of science, poetry, metaphysics and practicality, Li is considered to be the matrix of the proper order of all things in man and nature. Another very early meaning of Li was “cutting things according to their natural grain or divisions.” When one lives in accordance with the Li—the natural laws of nature—one gains wellbeing. For example, in practicing a dietetics based on the colors of the wuxing one could gain health. The person is “cutting things according to their natural grain or divisions.” If they eat too large quantities of processed meat and sweets and become obese they are not, they are working against the Li. [more about Li at https://liology.wordpress.com/2009/12/21/nature%E2%80%99s-organizing-principles-the-li/
this yummy image from exploregram.com
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Endnotes
[EN wiki ]According to the American Cancer Society, "Available scientific evidence does not support claims that taking phytochemical supplements is as good for long-term health as consuming the fruits, vegetables, beans, and grains from which they are taken." “Phytochemical.” Wikipedia.
[EN-wuxing]
Wuxing (wǔ xíng - 五行, literally “five movements”). Pronounced “woo” [low tone] “shin” [rising tone].
Xing originally meant the place where roads intersect; therefore a strong implication of motion, along with subtle implications of someone walking the path (of the Dao). It is often too simplistically defined as the “Five Elements.” A better definition is the Five Universal Movements of Change. More at Internet Encyclopedia of Philosophy.
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Disclaimer: This article is offered for educational purposes. It is not meant to take the place of professional medical services. If you are or may be sick see a doctor. However, fruits and vegetables consumed in the normal amounts of a healthy diet by healthy people should prove to be helpful and unlikely to cause any serious problems.
However, if you are taking any medications talk to a health care provider about any potential risks. Certain medications may harmfully interact with certain foods: for example ACE inhibitors with bananas; or grapefruit and pomegranate juices with certain cholesterol-lowering drugs.
this lovely image by atastylovestory.com
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For more information about the health benefits of color dietetics from western perspectives click the link below
Color Dietetics Additional Info
To learn more about author and contributor John Voigt, read his bio.
The 5 Best Foods for Colds & Flu in Chinese Medicine
By Emma Suttie, D.Ac, AP
Eat. Your. Medicine.
The changing of the seasons, especially the transition from warm to cold weather makes everyone more susceptible to colds and flu. The good news is that nutritional therapy is one of the pillars of Chinese medicine and contains a huge arsenal of foods for combating colds and flu. There are also a great many foods and herbs that build the immune system which will help you get over your cold or flu, as well as make sure that you get through the rest of cold and flu season with the best health possible. Below are the most effective foods for dealing with colds and flu in Chinese medicine. Remember, Chinese medicine has been around for thousands of years, so these have been used for a long time and they really work. ;)
1. Congee
This image from seriouseats.com
Congee or "Jook" is a like the Chinese version of chicken soup. It is a traditional breakfast in China, as well as an all purpose remedy when we are sick. Congee is made with rice and water (about a 1:10 ratio of rice to water). Other ingredients are added depending on what type of cold or flu you have, whether it is a heat type with symptoms like severe fever, mild chills, sore throat, sweating, and thirst, or the cold type with symptoms of severe chills, profuse, clear discharge from the nose, mild fever, no sweat, headache and general aching. White rice is very easy to digest which makes the spleen happy and is less work for the body when should be directing all its energy to fighting the pathogen. Congee is also delicious, nutritious and you can eat it any time of the year, but it is generally eaten in the colder months for its warming and nourishing properties. Here are some delicious congee recipes you can try.
2. Ginger
Ginger is one of the most widely used herbs in Chinese medicine. It has so many medicinal uses, that you should always keep some in your kitchen! Ginger is a very warming herb and has a pungent flavour. It acts on the lungs, spleen and stomach. Ginger warms the middle burner which stops vomiting and warms the lungs to stop cough. Its actions are to direct heat from inside the body to the outside, helping to resolve fever by inducing sweating. Adding a couple of slices of raw ginger to some boiling water and drinking it as a tea is a good way resolve a fever by increasing sweating. Another excellent way to use ginger when you have a cold or flu is to grate some fresh ginger and put it in a old sock, tie a knot in the top and throw it into a warm bathtub. This is a very good way to stimulate sweating and break a fever. It will also leave you smelling delicious.
Here is a nice infographic that lists some of ginger's healing properties.
this lovely infographic from mindbodygreen.com
3. Bone Broth
this image from barebonesbroth.com
Many traditional cultures use bone broths because of their numerous healing properties, and in Chinese medicine they are powerful Qi and blood tonics. One of the reasons that bone broths are so good for our health is that they are cooked using the bone marrow of the animal, and the marrow in Chinese medicine is produced by the kidneys and contain kidney Jing. Jing is something that we get from our parents at birth, and it is very precious and vital to good health. Things like working too hard (or partying too hard), not sleeping enough, being under a lot of stress for extended periods of time and childbirth are things that we can deplete Jing. Women lose Jing having too many babies too close together without time to recover, and men lose Jing from ejaculation, but bone broth is a way we can rebuild our Jing essence. Depleted Jing causes premature and accelerated aging. This is why living a balanced lifestyle is so important! Preserving precious Jing is the goal when it comes to health and longevity. Consuming bone broth therefore is extremely tonifying to Jing as it is literally made of Jing. Bone broth is also excellent to stimulate the immune system, so its a good choice when you are suffering from any ailment, especially colds and flu.
4. Honey
this image from thespiritscience.net
Honey is sweet in flavour and its energy is neutral. Honey acts on the spleen, stomach, lung and large intestine. Honey tonifies the Qi of the middle burner as well as the lungs, relieves spasms and alleviates pain. It is very moistening to the inside of the body, so it is very good to use when you have extreme heat which is very drying. Honey lubricates the bowels to promote bowel movements, detoxifies, lowers blood pressure and slows down the acute symptoms from colds and flu. It is indicated particularly for chronic cough and constipation. Honey has the added benefits of:
- boosts the immune system
- relieves coughs & sore throat
- heals wounds & burns
- helps to heal ulcers
- relieves constipation
- improves sleep
- boosts athletic performance
5. Garlic
this image from livingtraditionally.com
Garlic is one of the most widely used herbs in the world for its numerous healing properties. It is used in Ayurvedic medicine (the traditional medicine of India), Chinese medicine (which is super awesome and my personal favourite) and the traditional medicine of much of Europe. In Chinese medicine it first appeared in Chinese texts more than 2000 years BCE as an effective treatment for poisoning. It is also known for its ability to treat infection and cleansing the body of pathogens. Garlic is considered a warming herb in Chinese medicine, and is used to aid the spleen and stomach in digestion and aids to expel harmful microorganisms. It is known to cleanse the blood of cholesterol and is a powerful immune booster. Here are some more of garlic's amazing healing properties:
- Anti-bacterial
- Anti-microbial
- Anti-fungal
- Anti-viral
- Anti-parasitic
- Commonly used to treat infections of the upper respiratory tract
- Taken preventatively for infectious conditions, both digestive and respiratory
- Reduces blood pressure
- Reduces blood cholesterol
- Used to treat worms (ringworm and threadworm)
- Promotes circulation
- Promotes sweating
- Eliminates yeasts, including Candida albicans
- Inhibits viruses and other micro-organisms associated with degenerative diseases like cancer
- Eliminates toxins from the body, including poisonous metals like cadmium and lead
- A drop of garlic oil in the ear canal once a day relieves ear infections
- A poultice made of garlic draws out swelling from boils
- Eliminates worms
- Used for dysentery, snake bites, warts, hepatitis, asthma, tuberculosis, hay fever, asthma and diarrhea
- When traveling eating a clove of raw garlic before suspected food or water will protect against dysentery
- Eating a clove of raw garlic a day will protect against colds and flu
- Garlic tea relieves poison ivy, poison oak and nettle stings
- Promotes the growth of healthy intestinal bacteria
One thing to note about garlic is that the medicinal parts exist in the oils which is where all the strong smells are, so using garlic pills with no smell doesn't really work. You are missing all the good healing parts. One of the best ways that I know to use garlic is to take a clove and crush it into a spoon and take it raw. It is intense, but it is the best way to make sure you are getting all the healing benefits. You can do this daily as a preventative, or at the first signs that you are coming down with something. You might want to make sure that you have some juice to chase it with, and even though it is intense, it works to ward off illness almost every time.
For some information on garlic and its incredible healing properties, you can read - Why Garlic is Your New BFF. :)
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The 5 Best Foods for Colds & Flu in Chinese Medicine : Chinese Medicine Living
Summer Foods & Preparation According to Chinese Medicine
By Emma Suttie, D.Ac, AP
To fully embody summer, Chinese medicine suggests that we embody yang - expansion, growth, light and outward expression, activity, brightness and creativity. Summer is a time of luxurious growth. To be in harmony with this season it is best to wake early and soak up the summer sun just as the plants do. Have your work, play and all the things you do be joyful and fill you with a sense of happiness and peace. This is a season to allow the bounty of the outside world feed and nourish us.
Photo by Stephanie Cook on Unsplash
One of the joys of summer is having an unlimited variety of brightly coloured fruits and vegetables so you can enjoy creating beautiful meals using many colours and textures, as well as creating gorgeous floral arrangements for your home and table which nourish the eyes as well as the body.
Cooking should be light, like steaming or sautéing to keep the vitality of the food while adding a bit of spicy or pungent flavour to nourish the heart, the organ representing summer. When sautéing, use high heat for a very short time, and when steaming or simmering do so quickly so food retains its nutrients. Use more water for cooking in summer and less salt.
Summer offers abundant variety and the diet should reflect this. Because there is excess sweating in summer, fluids, minerals and oils must be replaced or the body will become weak making us more susceptible to disease. A varied diet will give the body everything it needs to stay healthy, and the summer season is the best time to be able to offer the body variety.
Although it may seem contrary to what we have learned in the West, Chinese medicine tells us to drink hot liquids and take warm showers in summer to induce sweat and cool the body. Summer heat along with too much cold foods weakens the digestive system and injures the digestive organs of stomach and spleen. Many raw foods are considered cold in Chinese medicine as they take a lot of energy (digestive fire) for the body to break down. Eating raw foods, ice cream and iced drinks actually cause the stomach to contract and impede digestion and are best avoided.
On very hot days eat more cooling fresh foods such as salads, sprouts, fruit and tofu. Hydrating foods such as watermelon and cucumber will ensure that your body is hydrated in the hot summer sun. Another thing that cools summer heat are flower leaf teas such as chrysanthemum, chamomile and mint, and the best cooling fruits are lemons, limes, watermelon and apples. Surprisingly, hot spices are indicated for the hottest days of summer as they have a stimulating effect that initially heats up the body, but then brings it to the surface to be released. Black pepper, cayenne, fresh ginger, and red and green hot peppers are ideal for this. Moderation is important when using these hot spices however as dispersing too much heat will deplete the body’s yang (or fire energy) and the body’s balance will be disrupted which will make it more susceptible to contracting illness.
Avoid heavy foods, especially on the hottest days as they make the body sluggish. These tend to be the foods many of us eat on a regular basis such as meat, eggs and an excess amount of grains, nuts and seeds. Eating less and light meals on hot days is a natural healthy practice and something that is easily forgotten as many of us have lost touch with our bodies and its rhythms as well as the changing of the seasons.
Eating whole foods is important for the entire body and especially the heart. Whole foods have a calming effect on the body so including them in the diet is important for good health. The bitter aspect of grains such as wheat and rice is in their germ and bran which are removed in processing refined wheat and white rice. Also the essential fatty acids in the grain germ and the B vitamins which are primarily in the germ and bran have a definite healing and sustaining effect on the nerves. Magnesium also, is important for proper functioning of the heart and nerves but it virtually lost in the milling of grains and refining of most foods. Green foods are high in magnesium and should be added to the diet especially in the summer season to help the heart function properly.
Chinese medicine teaches to live according to the seasons which means eating what grows in each season and changing the way we prepare our foods accordingly. The seasons tell us when we should wake in the morning, sleep, and how much activity we need. Because each season is associated with an organ and an emotion, we are taught to pay close attention to the seasons associated organ and emotion at this time to make sure it is healthy and all of our emotions are being expressed so that we can be happy and balanced.
Photo by Cynthia Frankvoort on Unsplash
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Featured image photo by freestocks.org on Unsplash
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If you would like a downloadable information sheet that will tell you all about how to live in harmony with the Summer season in Chinese Medicine, you can find it here - The Summer Season in Chinese Medicine.