MINDFUL NUTRITION CONTENTS

PART ONE: How TCM Nutrition Works, Overview    7
Introduction: Towards A Long, Healthy And Happy Life    8
The Root Of Ill Health    12
The Yin-Yang Principle    17
Rediscovering Our Yin Roots    20
The TCM Principles Of Digestion    24
The Stomach And Spleen-Pancreas    29
Suggested Food Pyramid    32
Foods That Weaken The Spleen-Pancreas    33
Lifestyle Factors That Weaken The Spleen-Pancreas    38
The Link Between The Spleen-Pancreas And The Kidneys    43
Warming And Cooling Foods    45
Yang Deficiency – Internal Cold    56

Seasonal Nutrition    57
Spring    59
Summer    65
Late Summer    70
Autumn    73
Winter    77

Sex- And Age Related Nutrition    81
Women’s Health    84
Mother And Baby    90
Infants    93
The Under-Sevens    95
Adolescence    99
Middle Age    102
Old Age    105

PART TWO:  Self-Help & Trouble Shooting    106
Spleen Qi Deficiency    109
Stomach Heat    111
Spleen Damp    113
Phlegm    115
Damp Heat    117
Menstrual Problems    119
Overweight    122
Infertility    124
A. Kidney Qi Deficiency    124
B. Kidney Yang Deficiency    124
C. Kidney Yin Deficiency    126
Impotence    128
The Menopause    129
Osteoporosis    130
Insomnia    131
Rheumatoid Arthritis    133
Cholesterol    134
Winter  Itch    135

PART  THREE:  Western  Notes    136
Milk And The Politics Of Nutritional Research    137
On Vitamin D    146
PMT And Dairy Products    147
On Fish    148


PART FOUR: Recipes    150

Late Spring, Summer, Early Autumn    153
Cauliflower and celery soup    153
Carrot/pumpkin soup    154
Potato and carrot soup    154
Colourful Kiddie Soups    155
2 to 5 minute soups    155
Celery soup    155
Endive and mushrooms    156
Cooked salad    156
Summer breakfast/lunch tips    156

Soups For Late Autumn, Winter, Early Spring    157
Basic broth    157
Autumn broth    157
Lunch/Dinner beef soup    158
Low-fat beef Soup    158
Barley lunch soup    158
Winter breakfast broth    159
Chicken lunch or dinner soup    159
Winter lunch/dinner soup    160
Marrow/black bean soup    161
Black beans and rice    161
Aduki bean soup    161
Head of salmon soup    162
Winter breakfast/lunch/snack tips    163

Breakfast, Rice, Beans & Barley Water    164
Cooking whole grains    164
Breakfast gruel    164
Muesli for robust people    165
Rice Facts    165
Rice recipe    167
Cooking Beans    167
Barley water    167

Mother And Baby-Recipes    168
Post-partum chicken broth    168
Mochi for breastfeeding mothers    168
Grain Milk    168
Congee breakfast for the under-sevens    169
Congee for adults    169

APPENDICES    170
Appendix 1: The Thermal Nature Of Foods    171
Appendix 2: The Five Flavours    174
Appendix 3: The Four Directions Of Foods    181
Appendix 4: Tips For Cold, Flu, Sore Throat    182
Appendix 5: Hay Box Construction    185
Appendix 6: The  Omega  Fatty  Acids    186
Appendix 7: Resources    188

INDEX    190

REFERENCES    192

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Author Details: Leni Hurley