Attuning to the Winter Season, by Jade (JO) Oswald, R.TCMP. & Christina Chan, R.Ac.

Keeping warm!

Keep your head and neck covered! Wear toques, scarves and put on your hood on those chilly, windy days. Don’t go out with wet hair – an extension of this, shaving your head in the middle of winter is also ill-advised.

Protect those Kidneys & try Moxibustion!

As previously discussed, cold, wind and damp, the typical climatic elements of our Pacific Northwest winters if invading our vulnerable bodies can cause Qi and Blood stagnation, leading to stiffness, pain and decreased immunity. 

The same principles of keeping your head and extremities warm and protected also applies to your lumbar/flank area, the home of the Kidneys. Located between your L2 and L3 vertebrae (at your natural waist), DU 4, Mingmen, also called “Gate of Life” or “Point of Origin” is an area of our bodies that is crucial to life. It is the place where pre-natal or inherited Qi is stored, the origin of life processes, the very root of existence. The energetic function or “fire” stored in the Mingmen is expressed in the Yang functions of the Kidneys, not unlike the function of our adrenal glands, which is responsible for countless bodily functions including metabolism, immunity, stress response and even our circadian rhythm (sleep/wake cycles).

The simplest way to protect this vital energy centre is…you guessed it, keeping it covered! Winter in our hemisphere isn’t crop top season, wearing a base layer that is long enough to cover past your waist, wearing a lumbar band or just simply wrapping scarf around your middrift are easy and effective ways to keep your Kidneys all tucked in and cozy (just like during an acu-nap) as well as protecting your all important Mingmen from the elements. 

If you want to give your Kidneys even more love over the winter months, we suggest these 2 acupoints to warm using moxibustion:

Chinese style moxabustion or “moxa” consists of mugwort (Artemesia vulgaris) rolled into a cigar-like stick. This stick is ignited and the heat from the stick is indirectly applied over regions of the body or specific acupuncture points. Moxa has properties to warm the acupuncture meridians (heat can often be felt traveling along channels), stimulate circulation of qi and blood, boosts vitality and opens pores or collaterals. It has been traditionally used on specific acupuncture points during the changes of season to boost immunity and prevent illnesses such as the common cold and flu.

If you’d like more information about using moxa and to purchase your own moxa stick, READ HERE!

Seasonal Food Recommendations for Winter

During the cold winter months the focus of TCM food therapy (Shí Liáo) is on preserving Yang Qi and supporting the Kidney organ system. Food therapy and seasonal eating can help warm and strengthen the body to help conserve energy and protect against the cold. 

General guidelines include:

Cooked foods

Cooking our food can be especially beneficial in the cold winter months. Cooking our food helps to increase the thermal temperature, extract nutrients, while also making food easier to digest. This can be helpful if you struggle with weak sluggish digestion or are prone to fatigue in the winter. 

Adding small amounts of warm nature foods

Warm foods are considered Yang in nature. They promote circulation, aid digestion, support metabolism, strengthen immunity, and protect against cold stagnation. 

Examples of warm foods include:
Ginger, black pepper, cardamom, cinnamon, garlic, turmeric, onion, cumin, chilis, star anise, cloves, fennel, leeks, walnuts, hawthorn, mustard greens, green onion, basil, bone broth, lamb, beef, venison.

Nutrient dense and seasonal foods

Eating a variety of seasonal produce during the winter can provide necessary nutrients and fiber to help support our digestion and supplement our bodies. Some seasonal favorites include yams, squash, pumpkin, parsnips, carrots, beets, turnips, kohlrabi, and winter radish.

Nutrient dense foods can help conserve our reserves and provide sustained energy during the months where energy tends to be lower. Think healthy fats such as olive oil, nuts and seeds, mushrooms, and meat. 

Warm beverages

Skip the ice water and frozen smoothies and instead, sip on warm beverages. Consider warm water or herbal teas match the temperature of our bodies so we don’t shock our insides!

Some tea suggestions for the winter months include:

• Dark processed teas (tend to be more warming): oolong, Pu Erh, black teas
• Cinnamon twig and ginger tea
• Herbal chai

Always find what feels accessible to you and best for your body’s specific needs. In TCM we take into consideration many factors including individual constitution and current state of health. If you are ever looking for more advice, contact us

Recipe: Roasted Squash and Leek Congee

It is a way to use up leftover cooked rice as well as a way to stretch out limited resources during times of famine. It is also a versatile blank canvas to load up on both flavor or nutrition. It can be enjoyed plain with simply rice and water, but also with vegetarian or animal proteins.

Here is a version I make on the stove top: 

Cooking time ~ approximately 1 hr
Gluten-free

Ingredients:

• 1 cup uncooked white long grain or jasmine rice
• 6-9 cups of water, or broth
• Thumb-sized chunk of ginger grated
• 1 medium sized leek, thinly sliced
• Handful of dried shiitake mushrooms (found in Asian markets)
• 1 small squash (kabocha or butternut works really well), roasted 
• 1-2 tbsp of oil, you can use any oil
• Chopped green onion to taste
• Salt or soy sauce to taste
• Sesame oil to taste

Optional topping suggestions: 
*Great for using up ingredients that are starting to look a little sad in the fridge

• Roast chicken
• Tofu
• Fried egg
• Stir fried shallot
• Steamed greens or vegetables
• Chili oil

Instructions:

1. Preheat the oven to 375 C. Using a sharp knife, chop the squash in half, scoop the seeds, brush the flesh of the squash with oil (I use avocado or grapeseed) and place face down on a baking sheet. Roast for approximately 30 to 35 minutes until the squash can be pierced with a fork. 
2. Wash and thinly slice a medium sized leek. In a large pot saute the leek until soft and starting to carmelize. Transfer half of the leeks to a bowl and set aside for garnish. Grate in the chunk of ginger and saute for another minute. 
3. Rinse rice with cold water until water runs mostly clear, then transfer into the pot.
4. Add approximately 6-9 cups of broth or water depending on how thick you like your congee. Less liquid = thicker, more liquid = thinner. I often do half broth, half water. 
5. Add a handful of dried shitake mushroom
6. Cover the pot with a lid and bring to a boil. Once boiling, reduce the heat to low and let simmer for approximately 30 minutes.
7. Remove the squash from the oven and let cool. 
8. Once the rice grains are soft you can now start to stir your congee. I like to use a wooden spoon or a whisk. It should be silky, thick with some visible soft grains of rice remaining. If too thick, add additional water to thin it out. 
9. Take the shitake mushrooms out of the congee. Let cool. Thinly slice and add back to the congee or use as a garnish. 
10. Scoop the insides of the squash into a bowl and mash with a fork until smooth. Add to the congee and give a few good stirs to incorporate. 
11. Serve the congee in a bowl. It is delicious, enjoyed plain with a drizzle of soy sauce and sesame oil with some green onion or add some additional toppings for a heartier meal. Leftovers store well in the fridge for 3-4 days. Great reheated in the microwave or stove top for a quick and nourishing meal! 

Enjoy and thank your tummy for all the important work it does to help nourish your body :)

Wishing you a warm, cozy, and healthy remainder of the winter!
And of course if you have any questions or are in need of any seasonal support please reach out. 

~Jade Oswald, R.TCMP. & Christina Chan, R.Ac.