Some notes from The five elements cookbook by Zoey Xingyi Gong. She puts some basic Traditional Chinese medicine (TCM) concepts into her book so the public can get some basics of Chinese thought behind food, herbs, acupuncture and more. Follow her on Instagram, you’ll see some amazing things.

Chinese Diet therapy
Joyful eating	medicine is hidden in food (yin yao yu shi)
	palatable food: vibrant color (se), inviting smell (xiang), delicious taste (wei), pleasant presentation (xing)
	Positive emotions affect digestion
	No need to give up joy of eating with special diets.
Individuality	Prescription diet to the person (bian zheng lun zhi)
	Based on pattern diagnosis
Environment	Seasons, eating local foods.
Concepts/Terms
Yang	Warming, heat, moving
Yin	Cooling, fluids, passive
Nature of Yin and yang	They are opposites, they have roots in each other, they consume each other, they are capable of transforming into each other.
5 vital substances
Qi	Vapor, mist, oxygen, gas, “yang qi” Life force energy, keeps us alive, flows, prenatal Qi before birth, post natal qi after born. Weiqi protects us, ying qi- nourishment qi.
	Qi can be excess, over-excited which causes stagnation, or Qi deficiency with makes person tired or fatigued.
Blood/Xue	Red blood, transports oxygen, nutrients, antibodies, denser than Qi  “yin”, blood can be stagnant or deficient.
	Blood nourishes organs, moisten. Weak blood is anemia, cardiovascular issues, insomnia, infertility, depression.
Jin Ye	Jin: thin watery fluids that circulate near the surface of the body, defensive qi, controlled by lungs to moisten skin and muscles, sweat, saliva, tears.
	Ye: dense, turbid, circulates in interior of body, governed by spleen and kidney, moisten joints, spine, brain, bone marrow.  Watch for dryness, dehydration in body.
Spirit/Shen	Without physical form, consciousness, shen is apparent in someone’s eyes if they are bright, alert, aware, clear, or energetic.
6 Environmental Factors	Cold/Han: is slowing, contracting, congealing, stagnating. Counter with warming, sweet, aromatic foods.
	Cold kidney/uterus: infertility, fatigue, cold extremities, watery stool, low libido, pale.
	Cold Qi and blood: body aches, stabbing pain, stiff, menstrual cramps
	Cold Spleen/Stomach: diarrhea, indigestion, appetite, bloating, undigested food
	Wind cold: chills, aversion to cold, stiff neck, runny nose, throat mucus.
Balance Cold with:	Foods: alcohol, dry spices like turmeric, cinnamon, 5 spice, 13 spice, black pepper, ginger, garlic, lamb, beef, shiso leaf.
	Dry/Zao: depletes body fluids jin/ye. Counter with yin and blood nourishing foods like soy milk with honey, vegetables with tahini, pear and ghee.
	Dry due to cold: chills, headache, dry mouth, dry and pale skin, thirst
	Dry due to heat: thirst fever, agitation, headache, dry mouth, dry and red skin, dry hair
	Dry in large intestines: constipation and hemorrhoids.
	Dryness in lungs: dry cough, hoarse voice, dry throat, thirst, dry hair and skin.
Balance Dryness with:	Foods: angelica root, honey, Ophiopogon tea (Mai men dong), pear, sesame or tahini oil, silken tofu, milk
	Dampness/Shi: humidity causing stagnation, inflammation, fatigue. Heavy, sticky, difficult to treat. Remove sugary, excess dairy, oily/greasy, cold foods.
	Wind damp: heavy feeling in head and body, swollen joints, mucus in throat.
	Damp heat: acne, inflammation like vaginitis, UTI, candida, IBS, oily skin and hair, skin rash, odor.
	Damp spleen: low appetite, indigestion, diarrhea, constipation, edema, overweight/hard to lose weight.
Balance Damp with:	Foods to reduce damp: adzuki beans, mild spices like nutmeg, multigrain, millet, mung beans, poria.
	Summer Heat/Shu: tropical regions, heat signs, heat stroke, exhaustion, restless, foggy, thirst. Counter with herbal tea, prunella, monk fruit.
	manifesting as blurred vision, foggy thoughts, headache, heatstroke, fever, profuse sweating, restless, thirst for cold drinks.
Balance summer heat with:	Foods: Cucumber, lotus leaf, monk fruit, mint, purslane, sugar free tea, watermelon.
	Heat/Re: enters and lodges in weakest organs, cause yin deficiency, insomnia, restless, irritable, hot flashes. Counter with cooling foods.
	Wind-heat, Damp-heat, Liver heat, Stomach heat, Lung heat, etc.
	Wind heat: fevers, sore throat, thirst, sinus infection, red eyes.
	Excess fire: thirst, restless, acute symptoms in stomach, lungs, liver, large intestines, heart.
	Deficiency heat: night sweat, restless, fatigue, hyperactive, spotting, insomnia, tinnitus, hot flash, anxious.
Balance excess heat with:	foods: banana, chrysanthemum, Dandelion, honeysuckle, matcha/green tea, mint tea, vegetables raw.
	Wind/Feng: opens pores and lets EPF enter. Rashes, facial edema.
	External wind: wind cold, wind heat, wind damp
	Internal wind: spasm, Parkinson’s, seizures, migraine, stroke, rapidly changing emotions.
	Foods: artichokes, asparagus, dandelion, microgreens, sprouts, olives, seeds, nuts, fish bone broth.
Organs:	There are many patterns like around 72 but these are some common ones:
Lungs/ Fei:	governs qi. Skin and hair, water circulation in upper body, delicate organ, sadness, grief affect.
	Lung qi stagnation: dry cough, hoarse voice, insomnia, dry skin, dry mouth, heat in evening, easily exhausted.
	Lung Yin deficiency, dryness: dry cough, dry skin, dry mouth, thirst, heat sensation, hoarse voice, insomnia
	Heat phlegm in lung: cough with yellow mucus, stuffy chest, shortness of breath (SOB), usually in smokers.
	Cold phlegm in lung: cough with white mucus, chills, pale complexion, SOB.
	Foods:
	Lung qi def: aromatic and warming like cauliflower, onion, scallion, garlic, ginger, thyme, millet, shiso leaf, astragalus, star anise, alcohol
	Lung yin def:  pear, apple, banana, mint, matcha, seaweed, chicken bone broth, honey, sesame, dairy or almond milk, apricot kernel, glehnia root
	Heat phlegm in lung: radish, asparagus, water chestnut, lotus root, dandelion, buckwheat, napa cabbage, pear, mint, lemon, soymilk.
	Cold phlegm in lung: radish , asparagus, lotus root, millet, buckwheat, napa cabbage, ginger, peppercorn, cardamom, almond, walnut, tangerine peel
Heart/ Xin:	governs blood and circulation, spirit and mind, qi to blood.
	Heart Qi and Yang def: palpitations, spontaneous sweat, fatigue, pale complexion, cold limbs, chest tight, SOB.
	Heart Blood deficiency: pale complexion and lips, palpitations, restless, insomnia, dreaming, forgetful.
	Heart Yin deficiency/heat: restless, red cheeks, agitation, heat in evening, insomnia, mouth ulcers, thirst, exhaustion, hypertension.
	foods:
	Heart qi and Yang def: warming foods and beverages, lamb, beef, sticky rice, oats, hot chocolate, cinnamon, egg, red lentil, walnut, pine nut.
	Heart Blood deficiency: chicken bone broth, organ meat, almond, cashew, carrot, tomato, kidney bean, chick pea, sesame, hawthorn berry, jujube date.
	Heart Yin deficiency/heat: pork bone broth, grapes, leafy greens, watermelon, lemon, yogurt, tomato, dandelion, shitake mushroom, sour jujube, reishi.
Spleen/ Pi:	governs the transformation and transportation of ingested foods and liquids. Manage blood, controls muscles, focus/concentration.
	Spleen qi deficiency: low appetite, indigestion, fatigue, loose stool, anemia, IBS, lo immunity, cold in abdomen, edema and brusing.
	Damp spleen: low appetite, heavy feeling, sticky feeling, sticky stool, sweet taste in mouth, stuffy chest, occasional nausea or vomiting.
	Food that help:
	Spleen qi deficiency: whole grains, oats, brown rice, whole wheat, purple rice, buckwheat, chicken bone broth, onion, pumpkin, Chinese yam, sweet potato
	warming foods and beverages, cooked cabbage, fennel, ginger, star anise, cardamom, nutmeg, cilantro, oregano, jujube, licorice, amomum fruit.
	Damp in the spleen: azuki beans, mung bean, winter melon, corn daikon, rosemary, cilantro, millet, brown rice, buckwheat, coix seed, chinese yam,
	cornsilk tea, fox nut, lotus seed, poria.
Stomach/ Wei:	digests through fermentation “rot and ripen” before sent to spleen for qi. Descending of Qi. Origin of fluids.
	Stomach qi deficiency: low appetite, epigastric discomfort, nausea, loose stool, weakness and fatigue, stomachache.
	Stomach Yin def, heat: burning sensation, constant hunger, stomach ulcers, strong thirst, dry mouth, nosebleed, gastritis, acid reflux, constipation, gums.
	Rebellious Stomach Qi: vomit, retching, nausea, acid reflux
	Cold stomach: recurrent vomiting, nausea, low appetite, pain and discomfort, cold limbs, abdomen, fatigue, indigestion.
	Foods:
	Stomach qi def: same as spleen qi def.
	Stomach yin def/heat: pear, rhubarb, watermelon, banana, honeydew, kiwi, papaya, cucumber, cooked spinach, napa cabbage, Chinese yam,
	okra, green tea, yogurt, tofu, dandelion, pork stew, mushroom, cauliflower, oats, rice noodle, zucchini, avoid spicy.
	Rebellious Stomach Qi: tangerine peel, amomum fruit, sparkling beverages, pumpkin, congee, avoid acid reflux foods.
	Cold stomach: spleen qi def. warming foods, lamb, brown sugar, lychee
	Food stagnation: Hawthorne berry, aged rice vinegar, caraway seeds, fennel seed, toasted barley tea, amomum fruit
Liver/ Gan:	smooth flow of Qi for health and mental stability, stores blood, regulates menstruation, sinews/tendons, eyes.
	Liver fire/yang Rise: headaches, hypertension, migraine, vertigo, tinnitus, irritability, anger, red face and eyes, bitter taste, dark urine, constipation, thirst.
	Liver blood deficiency: blurry vision, dry eyes, amenorrhea, scanty menstruation, anemia, dizziness, pale complexion, numbness, brittle nails.
	Liver Qi stagnation: depression, moodiness, sensation of lump in throat, infertility, PMS, cramps.
	Foods:
	Liver fire: leafy greens, dandelion, celery, sprouts, artichoke, basil, cilantro, mulberry, mango, pineapple, mung bean, yogurt, lotus leaf, milk thistle,
	Liver blood deficiency: animal liver, bone broth, shellfish, egg, leafy greens, broccoli, lotus root, sprouts, tomato, beet, carrot, angelica root, goji, mulberry
	Liver qi stagnation: plum, garlic, scallion, cilantro, leek, celery, sesame, vinegar, brussel sprouts, shrimp, lemon, lime, goji, rose, dandelion.
Kidney/ shen	Govern birth, growth, sexuality, aging, reproduction. Stores essence, water metabolism, bone marrow, will power.
	Kidney essence deficiency: development issues in children, auto immune, dental issues, premature gray and hair loss, infertility, lower limbs sore
	Kidney yin deficiency: hot flash, night sweating, heat sensation, high libido, premature ejaculation, poor memory, dizziness, constipation, hypertension, thirst.
	Kidney yang deficiency: aversion to cold, infertility, low libido, edema, loose teeth, loose stool, asthma, hearing issues, fear, arthritis.
	Foods:
	Kidney essence def: egg, quail egg, beef or chicken broth, black bean, sesame, chives, lotus seeds, royal jelly, goji, reishi, fox nut, solomon’s seal tea.
	Kidney Yin def: duck, chicken, oyster, fish, octopus/squid, pear, blackberry, goat milk, sesame, leafy green cabbage, mushroom, yam, mulberry, rehmannia root.
	Kidney Yang deficiency: lamb, beef, venison, oyster, salmon, mussel, shrimp, cherry, grape, chive, scallion, garlic, onion, fennel, leek, yam, chai, black bean
	walnut, cardamom, star anise, fox nut,
Large intestines (da chang)	Absorption and excretion, manages bowel movement,
	Intestinal heat: constipation, scanty and dark urine, hemorrhoids, mucus/blood stool
	Intestinal dryness: dry stool difficult to pass, dry mouth and thirst
	Intestinal cold: loose stool, diarrhea, dull abdominal pain, cold limbs and abdomen.
	Foods:
	Heat: cucumber, zucchini, celery, seaweed, aloe, fig, okra, papaya, cooling teas
	Dry: sesame oil, angelica root, probiotics, avocado, bone broth wood ear mushroom.
	Cold: dry spices, curry, roasted sweet potato, cooked salmon, warm beverages.
5 elements:	Need to have a balance of the 5 element flavors and they can control each other.
Metal:	aromatic flavor, nose, skin, lungs, large intestines
Water:	salty, ears, bones, kidney, urinary bladder
Wood:	sour, eyes, tendons, liver, gall bladder
Fire:	spicy, tongue, blood vessels, heart, small intestines
Earth:	sweet, mouth, muscles, stomach and spleen.
4 thermal natures	Qi directions. It makes you more aware of the food and what is put in your body. Cold, Cool, Warm, and Hot energy foods.
4 Directions	Can determine 4 directions, light and heavy, sinking and rising nature of Qi. Upward/sheng, Downward/jiang, Sinking/chen, floating/fu.
	1. Upward moving Qi: hot energy foods can make upward moving qi to strong. Ex. Nausea, vomiting, headache.
	2. Downward moving Qi: cold energy foods can make downward moving qi to strong. Ex. Diarrhea, distention, incontinence.
	3. Inward moving Qi: cool energy foods balance the excess heat going out and floating.
	4. Outward moving Qi: warm energy foods balance the cold excess downward and sinking.
5 flavors
Bitter/Ku	Heart/small intestines, summer, it is cooling, drying, detoxifying. Good medicine is bitter.
	Cools the heat, calms the heart, eliminates inflammation, benefits the liver, supports digestive function.
	In excess can cause dehydration and diarrhea.
	bitter foods: celery root, dandelion, coffee, tobacco, black tea, green tea, chicory, chrysanthemum flower, honeysuckle, artichoke, celery.
Sweet/Tian	A natural sweetness not sugar. Spleen, warming, nourishing, moistening.
	In excess can cause damp, obesity, skin problems.
	Sweet foods: bone broth, fruit, carrot, nuts, chicken, pumpkin, rice, oats, beef, black sesame, honey, yam. Jujube date.
Aromatic/Xin	Lungs, Large intestines, Moves Qi, loosens stagnation, disperses cold and damp, , strengthens the lungs.
	Excess: can cause hot in lungs, skin issues, hair loss, anger, restlessness and insomnia.
	Aromatic foods: ginger, dry spices, radish, thyme, watercress, fennel, garlic, shiso leaf, scallions, chives.
Salty/Xian	Kidney/bladder, softens nodules, relaxes tension, guides qi downward.
	In excess it can damage body fluids, blood, bones, cause hypertension, and dehydration. Check sodium content on food packaging.
	Counter with yin moistening foods like monk fruit, mulberry, Ophiopogon root.
	Foods: shellfish, octopus, soy sauce, table salt, miso
Sour/suan	Liver/gall bladder, Astringent, generates and preserves fluids, nourishes yin, guides qi inward to alleviate excess sweating, cools heat near surface of body.
	Excess sour flavor can hurt the stomach, cause acid reflux, tooth decay.
	Foods: lemon, kiwi, tomato, plum, grape, strawberry, hawthorn berry, sour jujube.
Cooking methods	From hot energy to cold energy
Grilling and Broiling	dry heat on the surface of food. Charring, barbecue, can cause yin deficiency and heat symptoms, toxic on food. For people yang deficient.
Frying	oily and crispy, can lead to heat and damp in the body, restraining the liver. Long term has negative effect on health. Use a good oil.
cooking w/alcohol	Hot and rising in TCM, can help warm body and lift Yang and promote blood circulation. Better in colder months.
cooking w/spices	Keep in mind the energy of the food and the spices you use, lamb with curry can be excess heat. Think of the warming or cooling nature of the herb.
Baking, roasting	Warming method that is good for vegetarians with cold energy. Use a good oil when backing. Caution on overuse can cause yin defiency.
Searing, sauteing	Warming, can use oil or broth, use a good nonstick pan,
Simmering, stewing	Warming, tonifying, slow cook, preferred style , easily digestible.
Steaming	Preserves nutrients, more neutral style. Some rice cookers have steaming option. Bamboo steamers are common.
Blanching	Neutral. Cooking for short period like boiling vegetables then shock them in a ice bath.
Pickling	Salt is downward draining, cold. With vinegar it is more warming in nature.
Raw	Better when the weather is hot, humid or internal heat in body. Can cause spleen deficiency.
Seasonal eating:
Spring (Feb. 4 to May 4)	Awakening time as yang qi will start to increase and days get longer, plants will flourish. Cold, dry, rainy. Windy increase. Dampness will affect spleen.
	Sour, sweet, aromatic flavors, artichoke, eggplant, leafy greens, yam, chive, radish, bamboo shoot, shiso leaf, celery, purslane, microgreens, garlic, scallion, sprouts,
	cilantro, currant, tangerine, grapefruit, kiwi, rhubarb, wheat bran, rye, spelt, brown rice, sprouted rice, sourdough, eggs, fish, chicken, shrimp, goji
	jujube date, fox nut, mugwort, mulberry leaf, orange peel, lily bulb, chrysanthemum, ginger, rose, dandelion.
	vinegar, white wine, green tea, match.
	Limit alcohol and spicy.
Summer (May 5 to July21)	Summer in TCM is early and middle portion of the 4 season year. Fire element, red, heart and small intestines. Late summer will be “5th season”.
	Yang energy most exuberant, some exhaustion and agitation, eat foods that calm the mind and cool the heat.
	More water-based cooking: steam, boil, and add a little raw and vegetarian dishes, salads with cucumber, tomato gazpacho and bitter melon juice.
	Light flavors, plant-based foods, caution fire element: alcohol, grilling, fried foods, grilled meats causing internal heat.
	Mint, Mung bean soup, sugar free cooling herbal teas.
	bitter melon, dandelion, cucumber, tomato, mushroom, celery, lettuce, corn, honeydew, lemon, berries, plum, cherry, watermelon,
	elderberry, peach, nuts, grains, yogurt, soymilk, honeysuckle, chrysanthemum, lily bulb, lotus leaf, plum, mint, saffron, reishi,
	tangerine peel, prunella, sour jujube, ginko nut, paprika, ginger, matcha, coriander, basil, rosemary, thyme,
	Reduce/limit: alcohol, deep fried, ice coffee, ice cream, hot and spicy foods.
Late Summer (July 22 to August 21)	5th season in TCM. Time of strengthening our digestive system to boost immunity for flu season. Heat and Damp time of year.
	Indigestion, bloating, fatigue, skin issues, inflammation, lowered immunity.
	porridge, poria, multigrain, damp reducing foods drink lemonade, chrysanthemum tea, Wu Zhi yin.
	Earth element, mildly sweet flavors, spleen and stomach, yellow color, damp-reducing foods, cooling.
	Foods: yams, winter melon, spinach, summer squash, mushrooom, zucchini, napa cabbage, fava bean, snap pea, corn tomato, seaweed, mung bean sprouts,
	lotus root, watermelon, apple, berries, peach, plum, prune, banana, cranberry, fig, coconut, pineapple, papaya., nuts , grains, brown rice , millet, oats
	whole wheat, mung bean, aduki bean, lean pork, soybean, pistachio, tofu, lotus leaf, lotus seed, tangerine peel,
	fox nut, atractylodes, poria, amomum fruit, hawthorn berry, mint, coix seed, ginger, paprika, matcha, coriander, basil, rosemary, thyme
	Caution on ided drinks, fried and high fatty foods, sweet foods and alcohol.
Autumn (Aug. 22- Nov.7)	Harvest time and yields much produce from the previous season, may have hot days, but it can get cool fast, reduce cooling foods have more neutral and yin-nourishing.
	Warming foods when it get cooler. Warming spices and vegetables for the lungs. Dryness will dominate by october, use seasame oil, pear, papaya, angelica root
	and leafy greens in diet.  Cauliflower, snow fungus, shitake mushroom, sweet potato, parsnip, lotus root, spinach, Brussel sprouts, leek, broccoli, water chestnut,
	watercress, pumpkin, fennel, onion, winter melon, apple, tangerine, pear, gold kiki, guava, persimmons, peach, fig, black sesame, rice, oats, red rice, black bean
	tofu, duck egg, duck, river fish, crab, American ginseng, ginko nut, glehnia root, soloman’s seal, ophiopogan root, liliy bulb, lotus seed, monk fruit, polygonatum root,
	chrysanthemum tea, asmanthus, Chinese yam, apricot kernel, Sichuan fritillary bulb, honey, clove, cinnamon, nutmeg, ginger, cardamom, tahini, rice wine
	olive oil, sesame oil.
	Limit: crackers, chips, spicy foods and snacks.
Winter (Nov. 8 to Feb.3)	Time of storing energy, replenish body as much as possible. Warming qi, blood tonify, beef bone broth, lamb stew, be moderate around holidays especially alcohol.
	Salty and sweet flavors, kidney tonify, warming.
	scallion, garlic, carrot, root veggies, fennel, leek, chestnut, potato, radish, bamboo shoot, cooked cabbage, assorted mushrooms, asparagus, chinese yam,
	grapes, pomelo, tangerine, mulberry, apple, walnut, black sesame, sunflower seed, hemp seed, black rice, purple rice, millet, rice, rye bread, sourdough
	black soybean, bone broth, lamb, beef, venison, goji, jujube date, longan, saffron, angelica root, astragalus, peppercorn, turmeric, cordyceps, bay leaf, ginger,
	hawthorn berry, licorice root,  miso, low alcohol, wine, spices, black tea.
	avoid: cold beverages, raw food and veggies, cold herbs and food.
Body Constitution	Individualized medicine, not everyone is the same, genetics, and outcomes. Uiniqueness to the individual, lifestyle, prone to conditions and illnesses.
	You have a primary and secondary constitution, work on the root issues first.
Yang deficiency Constitution	Lack of warmth, activity, dry, , bright, uprising, expanding, and masculine energy.
	Cold, dull, weak, poor nutrition, over worked, staying up late, not bundled up in cold, excessive sex, essence deficiency
	Lack of muscle firmness, pale, bags under eyes, weight issue over/under, sweating, hairloss, introverted, cold hands/feet, cold/wind intolerance
	fatigue, fuffy, swelling, loose stool, throat mucus, tongue is pale, moist, w/teeth mark.
	Aromatic, warming, and kidney affiliated foods, scallions, garlic, cilantro, pea, carrot, corn, ginger, chive, olive, red pepper,
	sweet potato, yam, cordyceps, avocado, longan, lychee, pomegranate, peach, plum, citrus, pineapple, nuts, grains, legumes, chestnut, rice, sticky rice,
	lentils, fox nut, walnut, peanut, pine nut, sunflower seed, lamb, shirmp, beef, eel, chicken, sea fish, cinnamon, poria, ginseng, astragalus, codonopsis, licorice
	jujube date, longan fruit, atractylodes, lotus seed, polygonatum root, goji, red cardamom, olive oil, vinegar, malt sugar, brown sugar
	Caution: ice water, ice coffee, cold beverages, watermelon, cold foods, raw vegan diet, long juice cleanses.
Yin deficiency constitution	Yin represents liquid like blood, fluids, egg, sperm, sweat, saliva. Fluids which help our organs and skin function properly.
	Women especially are prone to this. Yin deficiency is dryness, treat by restoring the yin and coolness. Thirst, constipation, dryness, fatigue, insomnia, instability.
	American food depletes yin: processed foods, baked goods, meat centric dishes.
	thin, impatient, active, busy, warm palms and soles, dry mouth, nose, skin, eyes, hot flashes, prefers cold, uncomfortable in hot weather, fatigue, insomnia
	Dizziness, tinnitus, red tongue with cracks, minimal coat.
	Needs more cooling, neutral, bland and yin-nourishing. Lotus root, winter melon, cucumber, yam, napa cabbage, black wood ear mushroom.
	shitake mushroom, bitter melon, daikon, okra, spinach, seaweed, fruits, watermelon, pear, mulberry, coconut, banana, papaya, pomelo,  nuts, grains
	legumes, mung bean, sesame, tahini, sticky rice, oats, coix seed, tofu, lean pork, scallop, sea cucumber, chicken bone broth, egg,
	collagen rich cuts of meat like pig trotter, oxtail, and beef tendon. Lilly bulb, mulberry, ophiopogon root, soloman seal, prepared rehmannia root,
	chinese yam, asiatic dogwood fruit, glehnia root, goji, reishi, sugar cane.
	Caution: grilled meats, iced coffee, fried foods, oily foods like seeds and nuts, warming spices like cinnamon, spicy food, alcohol.
Qi Deficiency constitution	Lack of Qi in the body which equates to fatigue, chronically ill, and low spirit. Qi is essential to help our body, mind, and spirit. Best source is food and air.
	Qi is your energetics and health resonate. Things that throw off your qi are poor eating, skipping meals, stressful lifestyle, lack of exercise, poor sleep.
	5 organs, spleen, lungs, heart, kidneys, liver all require Qi to keep them functioning properly, so have healthy eating habits to nourish the qi.
	Signs: weak muscles, fatigue, Low voice, Shortness of breath, sweat easily, loose stool, catch cold/flu easily, pale, sensitive to cold/hot, requires long time to heal,
	introverted, pink or pale tongue with teeth mark, slow weak pulse.
	Foods that are warm, mildly sweet, neutral, Qi tonifying foods, Yam, shitake, sweet potato, winter squash, pumpkin, carrot, ginger, chive, corn.
	Grapes, cherries, date, nuts, grains, legumes, lentil, almond, oats, multigrain, rice, millet, kidney bean, chickpea, buckwheat, chestnut, beef, eel, chicken, rabbit,
	wild game, quail, herring , carp. Herbs: poria, false starwart root, astragalus, codonopsis, licorice, jujube date, chinese yam, angelica root.
	Caution: radish, vegan diet, cold foods, ice water, cold beverages.
Qi Stagnation constitution	Moving qi gets stuck, it becomes an excess. Constipation, bloating, depression, nervousness, anxiety. Liver smooths Qi flow. Qi stagnation leads to blood stagnation.
	Breathwork and mindfulness is helpful. Emotionally unstable, melacholy, depressed, nervous, anxious, sighing, heart palpitations, forgetful, brain fog, chest tight
	poor response to stressful situations, mental stimulation, poor sleep, dry stool, pale tongue without coat.
	Warming, neutral and cooling foods, aromatic foods, green bean, garlic, ginger, fennel, onion, seaweed, leek, artichoke, sprouts, leafy greens, burdock root,
	oranges, lime, lemon, grapefruit, nuts, grains, legumes, buckwheat, sorghum, peanuts, pine nuts, pistachio, wild rice, red rice, brown rice, sea fish, egg, beef, chicken
	dairy tofu, tangerine peel, nut grass root, angelica root, peach kernel, ginko nut, hawthorn berry, rose, jasmine flower, bupleurum root, jujube date, licorice,
	amomum fruit, kombu, radish seed, turmeric, cinnamon, clove, bergamot, rice wine, baijiu, red wine, vinegar, brown sugar, molasses.
	Caution: coffee, dark tea, caffeine, fatty and fried foods, ice cream, alfredo pasta, high carbohydrates, sticky rice.
Blood stagnation constitution	Blood stasis, blood not circulating well in a certain organ meridian system. Stroke, heart attack, tumors, amenorrhea, dark circles under eyes, dizziness, forgetful
	Stabbing pain, dark red lips, purple tongue, hair loss, dry skin, amenorrhea, blood clots in period.
	Warming, aromatic, blood tonifying foods, daikon, garlic, ginger, fennel , onion, silk gourd, chinese broccoli, chive , artichoke, beet, swiss chard, shallot, cauliflower
	spinach, burdock root. Lotus seed. Tangerine, lemon, pomelo, guava, papaya, grapes, pomegranate, blood orange, soybean, peanut, black rice, red rice, pistachio, nuts,
	chicken, lean beef, sea fish, tofu, tempeh, bupleurum root, angelica root, saffron, peach kernel, ginseng, hawthorn berry, goji, salvia root, turmeric, black pepper
	rice wine, red wine, brown sugar, molasses. Caution: sweet potato, fatty meat, butter, egg yolks, high sugar, fried foods.
Phlegm-Dampness constitution	Sticky heavy feeling, clogged feeling in the body. Especially after eating. Obesity, diabetes, metabolic disorders. Easily gain weight. Edema, inflammation.
	Eliminate fast food, high calorie foods, and sugary foods.  Overweight, obese, abdominal fat, mild temper, oily face and scalp, profuse sweating, joint pain and soreness
	throat mucus, wet cough, snoring, uncomfortable in humid and rain, cloudy urine, white greasy tongue with thick coat, teeth marks.
	warming, aromatic, and dampness-reducing foods, increase metabolism, winter melon, scallion, chestnut, oniion, daikon, shitake mushroom, paprika, mild pepper, nori
	fresh Chinese yam, green leafy vegetables, loquat, apple citrus, pearaduki beans, fava beans, lentil, coix seed/job’s tear, millet, brown rice, quinoa, black rice,
	lean fish, seafood, fox nut, pinellia root, lotus seed, poria, tangerine peel, atractylodes, hawthorne berry, ginkgo nut, radish seed, thyme, rosemary, cilantro, basil.
	caution: pomegranate, pomelo, plum, cane sugar, honey, high fat and high sugar foods, fatty foods, fried foods, sticky rice, alcohol, high-sodium foods.
Damp-heat Constitution	Phlegm-damp PLUS heat. Feels like a layer of heat on the body, sticky, heavy, humid, really hot sensations, oily skin. Chronic illnesses, diabetes, skin issues, low immunity.
	Cool the heat and remove the damp. Irritable, short-tempered, impatient, hard to adapt to heat and humidity,, oily face, bitter taste in mouth
	bad breath. Mouth sores, red eyes, dry or sticky stool, dark urine, vaginal discharge, prone to jaundice, liver disease, pancreatitis, tongue is red with yellow coating, greasy.
	Cooling foods, bitter and light foods that dry damp. Celery, cucumber, winter melon, silk gourd, lotus root, bitter melon, cabbage, water spinach, zucchini, tomato
	leagy greens, sprouts, daikon, watermelon, strawberry, raspberry, blueberry, adzuki beans, mung beans, job’s tear, millet, brown rice, quinoa, black rice, lean fish
	tofu, lean pork, mint, ofx nut, prunella, atractolytes, coptis root, chrysanthemum, licorice root, honeysuckle, poria, dandelion, tangerine peel, monk fruit, cooling teas.
	Avoid: dried fruits, beef, lamb, red meat, alcohol, sugar, spicy chilli, ginger, garlic, tumeric, fried foods, recreational drugs.
Allergic constitution	Allergies, congenital diseases, genetic diseases, autoimmune diseases, unknown causes, stagnation and deficiencies: kidney, spleen, liver.
	Sensitive to drugs, foods, smells, environmental allergens, nasal congestion, sneezing, runny nose, eczema, asthma, seasonal changes.
	Warming, neutral and cooling foods are best, eat seasonally, and local foods especially fruits and vegetables, oats, white rice, sticky rice, millet, adzuki beans
	mung beans, lean pork, chicken, wild seafood, bone broth, reishi, astragalus, jujube date, goji, ginseng, shiso leaf, American ginseng, Chinese yam, probiotics.
	Avoid: gluten and processed foods, nightshades like pepper, eggplant, potato, tomato), caffeinated drinks, shellfish, peanuts, dairy, eggs, packaged foods.
Neutral constitution	This is the idea constitution, balanced, healthy body with good shape, stable weight, smooth skin and complexion, radiant eyes, good smell and taste,
	moist red lips, stable emotions, optimistic mental state, no major diseases or illnesses.