“Eat in moderation. Eat food prepared appropriately for the self and the season and enjoy a long healthy
life.” –Confucius
Tips to aid digestion
Keep the digestion strong and avoid difficult to digest meals
Simple food combining is very helpful. Some guidelines:
o keep sugar and fruit separate from meals which emphasis starch, avoid combining dairy
products with meat
o avoid combining too many protein-rich foods in one meal, combine rich foods (like
meat) with lighter, easier to digest foods (like greens and low starch vegetables).
o Switch to a plant-based diet of whole grains, vegetables, and other unrefined foods
Be sure to drink plenty of water throughout the day. 8-10 glasses minimum.
Eat lightly. Chew food well. Relax while eating. Eat smaller more frequent meals if you tend to
bloat after meals
Improve digestion with herbs, spices, and enzymes.
Pungent herbs and light meals will help stagnation.
Eat foods of the season and organic if able your body will better utilize the food
Limit/delete refined sugars from your diet
Being aware of the thermal nature of foods/liquids, a benefit all year round
Warming foods should be used carefully (especially ginger and garlic) or not at all in cases with
signs with excess heat.
Red meat is inflammatory. Lamb is very warm, pork is cooler
Chicken and turkey are cool in nature
Salmon is warm in nature, white fish is cooler
Dairy products can be very inflammatory (warm)
Any liquid should be drunk at room temperature to assist the spleen in doing its job
Alcohol is very hot in nature
Cooking Techniques:
Boil, sauté, braise, simmer, poach, and steam (steaming in the traditional sense means just
enough to warm the food. You should still keep the veggies crisp.)
Soups are the best cooking medium to nourish and balance. Choose seasonal veggies and add
tofu at the end for added protein
Frying/stir frying foods will add energy and warmth. Steaming your food will calm the soul. Too
much of one creates imbalance of the other
If you like your salads, add steamed veggies or meat to the cold greens, allow the greens to
wilt
Foods that support your center and should be eaten all year round
Root vegetables are rich sources of fibers and soil minerals crucial for cellular growth,
mushrooms defend support the immune system
seaweeds, kelp, miso, anchor the your root and regulate metabolism
Leafy greens/veggies, sprouts, chlorophyll are rich in phytochemicals, feed the body and mind
Supplements to consider if you know you are not getting them from your food source
Vitamin C: 500-3000mg daily. Aides in cell growth, increases adrenal function and stimulates
the immune system
o Your body adapts to the higher levels of vitamin C. If you wean the amount of daily
intake and experience bleeding or swollen gums, bruising easily, you may be decreasing
the dose too fast
o If you are on blood thinners, you may need to modify your vitamin dose, ask your MD
o Foods high in Vitamin C: bell peppers, kale, mustard greens, broccoli cauliflower,
Brussels sprouts, kiwi, papaya, strawberries
Vitamin E 400-800IU daily Aides in sequestering Free radical oxidation
o If you are blood thinners you may need to modify the vitamin dose, ask your MD
o Natural sources for Vitamin E: taro root, cooked spinach, dried apricots, sunflower
seeds, pine nuts, peanuts, almonds chili powder and paprika
B complex vitamins: important in energy production, adrenal support
o Eating a variety of foods will supply you with your Vitamin B needs
o Clams, mussels, trout, tuna, halibut, salmon
o beef, chicken, lamb
o asparagus, spinach sundried tomatoes mushrooms avocado
o pistachios, almonds, peanuts, sunflower seeds, sesame seeds
o pinto, garbanzo, mung, soy beans
o dry herbs and spices like chili paprika basil sage
o soft cheeses like brie and Roquefort
Calcium: 750-1000mg daily helps settle the nervous system and creates inner calm, maintains
bone support
o Best absorbed after 8pm
o Take separately from magnesium
o Food high in calcium: watercress, arugula, yogurt, soy, bok choy, okra, green beans,
almonds, canned sardines
Magnesium 400 mg daily boosts cell energy helps fight fatigue and cell damage, supports the
adrenals
o Best absorbed after 8pm
o Take separately from calcium
o Foods high in magnesium: cucumber (with peel), peas, sweet corn, arugula, kale,
blackberries, raspberries, watermelon, kiwi, grapefruit
Omega 3: oily fish (salmon, tuna) Hemp protein
Fiber: Fiber rich carbohydrates help with digestion, promotes circulation
Natural antioxidant/ anti-inflammatory/ free radical inhibitor
Herbs to consider in combination with your food source
aloe vera gel, or juice is very nourishing and moistening
o boots oxygenation
o decreases inflammation
o corrects electrolyte imbalances
o hydrates skin and hair
o boosts the immune system
Spirulina, kelp, chlorella, wheat grass build blood which is considered a tonic.
Ginger, garlic warm and move, help blood and energy be utilized
Korean ginseng for men Siberian Ginseng for women
Ashwanganda root, considered a general tonic
Licorice root, anti-stress, anti-inflammatory
Ginkgo biloba, antioxidant good source of bioflavonoids
Aromatherapy to aide in relaxation and digestion
Digestion
o Peppermint, sage, bergamot, orange, lemon or rosemary
Sleep
o Lavender, valerian, chamomile, neroli (orange) or sandalwood
Stress
o Lavender, bergamot, rosemary, grapefruit, lemon or patchouli
Lifestyle Suggestions to aide in digestion and help activate and move qi
Avoid sudden changes in your diet, gradually add new foods
Eat simple with only a few ingredients. This encourages deep, clear thought
Eat a wide and varied diet; a broad array of vitamins, flavonoids, carotenes, trace elements,
minerals and amino acids are imperative for your health and maintenance
Avoid over eating, late night eating. Eat smaller meals throughout the day. Try to have your last
meal of the day earlier rather than later
The more balanced your diet, the more your spirit and emotions will be balanced as well
Incorporate some form of meditation and exercise into your life: yoga, Tai Chi, Qigong, or just
walking and breathing deep from your core
Tai Qi, martial arts, and Qi gong help to channel and move stagnate qi
Tobacco is very hot in nature
Tea:
o Drink 6 cups of green tea a day to help flush out oils and fats in the GI tract.
o Even one cup of green tea everyday will boost your immune system
Recipe for basic ginger tea (this will help warm and nourish)
o 1 inch fresh ginger
o 4-5 scallions (white part only)
o dried tangerine rind
o 4c water
o brown sugar or honey to taste
o bring to boil all ingredients, simmer for 5 minutes (no more or the tea will be bitter)
o strain the liquid and drink warm
Use foods that work with your lifestyle, experiment with new foods to add to your palette
Remember moderation of anything is the key
Think about how you eat your food as much as what you are eating
Feel free to call the BHO team with any questions
262.293.4439
Or
Your individual practitioner
Carey 262.331.3427
Stephanie 414.630.1462
Nicole 414.412.7119
Food Pyramid (guidelines to successful eating)