MINDFUL NUTRITION CONTENTS

PART ONE:
How TCM Nutrition Works, Overview    1
Introduction: Towards A Long, Healthy And Happy Life    3
The Root Of Ill Health    7
The Yin-Yang Principle    12
Rediscovering Our Yin Roots    15
The Five Energetic Phases     19
The TCM Principles Of Digestion    23
The Stomach And Spleen-Pancreas    25
Foods That Weaken The Spleen-Pancreas    28
Lifestyle Factors That Weaken The Spleen-Pancreas    31
The Link Between The Spleen-Pancreas And The Kidneys    36
Warming And Cooling Foods    38
Food Combinations     47
Yang Deficiency – Internal Cold    50

PART TWO:
Seasonal Nutrition    51
Spring    53
Summer    59
Late Summer    64
Autumn    67
Winter    71

PART THREE:
Sex- And Age Related Nutrition    75
Women’s Health    78
Menstrual Problems     78
Damp Heat     80
Burn-out and Infertility     81
Blood-Nourishing Foods for Girls and Women in the Reproductive Age Group     82
Mother And Baby    85
Pre-Conception Tips     86
Jing (and blood) nourishing foods, supplements, and lifestyle tips     86
Conception Tips     89
Pregnancy Tips     89
Month by month TCM food guidelines     94
Post-Partum Mothers     97
Breast-feeding     100
Infants    105
Sprout Notes     111
The Under-Sevens    113
Adolescence    122
Middle Age    1125
Menopause     125
Insomnia     126
Osteoporosis     127
Rheumatoid Arthritis and Back Pain     128
Old Age    130

PART FOUR:
Self-Help & Trouble Shooting    133
Feedback Loops     136
Spleen Qi Deficiency    139
Stomach Heat    140
Spleen Damp    142
Phlegm    144
Damp Heat    146
Candida   147
Overweight    148

PART FIVE:
Western  Notes    152
FATS & Oils     152
Milk And The Politics Of Nutritional Research    164
On Vitamin D    169
PMT And Dairy Products    171
On Fish    172

PART SIX:
Recipes    175

Late Spring, Summer, Early Autumn    178

Late Autumn, Winter, Early Spring    185

Breakfast, Rice, Beans & Barley Water    193

Mother And Baby-Recipes    197

APPENDICES    205
Appendix 1: The Thermal Nature Of Foods    206
Appendix 2: The Five Flavours    209
Appendix 3: The Four Directions Of Foods    214
Appendix 4: Tips For Cold, Flu, Sore Throat    215
Appendix 5: Hay Box Construction    218
Appendix 7: Resources    219

INDEX     223
REFERENCES     227

Table 1:     Yin-Yang Characteristics
Table 2:     Cooling and Warming Cooking Methods
Table 3:     Drinks from warming, least cleansing to cooling, most cleansing
Table 4:     Blood-Nourishing Foods

Author Details: Leni Hurley