WeLoveBlog #042: Start Winter Nourishment with "Foundation Toning"

Start Winter Nourishment with "Foundation Toning": A Bowl of Warm Soup to Guard Your Family's Health

—— A Wellness Feature by BROTH

The November wind brings the news of Lidong (the Start of Winter). This marks the official beginning of winter. For those of us living in the U.S., the most noticeable change is the increasing temperature difference between day and night. The days are still warmed by gentle sunshine, while the nights carry a distinct chill.

Our bodies are the first to sense this seasonal shift. They need a gentle transition, not a sudden "intensive tonification." This month, We Love Broth would like to discuss how a bowl of unhurried "Foundation Toning" soup can lay a solid, warm foundation for your health throughout the winter.

I. Winter is Here, Why Can't We Start "Intensive Tonification" Immediately?

You've likely heard the saying, "Nourish in winter, and you'll be strong enough to fight a tiger in spring." So, as soon as the cold hits, many people rush to eat mutton hot pot or drink ginseng soup, wanting to replenish their energy immediately.

But what happens? Many end up feeling bloated, experiencing indigestion, or even suffering from dry mouth and thirst, as if their bodies can't absorb these good things. This condition is often referred to in Traditional Chinese Medicine (TCM) as "deficiency that cannot tolerate tonification."

Think of our body like a piece of land. Before sowing seeds (intensive tonification), we need to loosen the soil, making it fertile and ready to absorb nutrients. In early winter, the weather fluctuates between cold and warm. Our internal "digestive system"—what TCM calls the "Spleen and Stomach"—is working hard to adapt to these changes, making it relatively fragile.

Therefore, before formal tonification, we need a "foundation-laying" step. This is "Yin Bu" (引補), also known as "Di Bu" (底補). The goal is to first use gentle foods to care for our Spleen and Stomach, giving them the strength to absorb the richer nutrients that follow.

II. Building a Health Foundation: What to Eat for "Foundation Toning"?

The core of "Foundation Toning" is selecting ingredients that are neutral in nature and can strengthen the Spleen and nourish the Stomach. They are neither drying nor cold, acting like a gentle friend that slowly nurtures your body.

• Chinese Yam (Shan Yao): Hailed as "food of the gods", it is very mild, capable of boosting Qi and nourishing Yin. It's particularly good for the Spleen and Stomach and is the premier choice for "Foundation Toning."
• Poria Cocos (Fu Ling): Its main function is to strengthen the Spleen and expel dampness. It helps the body shed excess "dampness," allowing the Spleen and Stomach to work more efficiently.
• Lotus Seeds (Lian Zi): Often used in summer to calm the heart, they can also nurture the heart and calm the spirit in autumn, while simultaneously benefiting the Spleen and Stomach. If you have trouble sleeping due to the seasonal transition, lotus seeds are a great choice.
• Fox Nut / Euryale Seed (Qian Shi): Grown in water, it's called the "Ginseng of the Water." It pairs well with Lotus Seeds and helps secure the energy of the Spleen and Stomach.

Incorporating these ingredients into your daily soups and congee is the simplest and most effective way to practice "Foundation Toning."

III. Beware of Winter Colds: One Soup Addresses Two Issues

Autumn and winter are not only seasons for tonification but also peak times for respiratory issues like colds and coughs. Places where children gather, like schools and playgrounds, are hotspots for virus transmission. As parents, while we worry about our own health, we are constantly concerned about our children. Nourishing the whole family's Spleen and Stomach boosts overall immunity. Simultaneously, we need to pay special attention to the lungs and respiratory tract, building a solid internal defense line.

Interestingly, many ingredients that strengthen the Spleen also moisten the Lungs. We can easily create an "all-in-one" soup that addresses both aspects.

Helpful Ingredients for Moistening Lungs and Preventing Colds:

• Pear: Promotes fluid production, moistens dryness, clears heat, and transforms phlegm. A bowl of steamed pear with rock sugar is a well-known, comforting remedy for a dry, itchy throat and cough.
• White Radish: "Eat radish in winter and ginger in summer." Consuming white radish in autumn and winter can promote Qi movement, aid digestion, and also transform phlegm and clear heat. It's beneficial for relieving food stagnation and phlegmy coughs.
• Lily Bulb (Bai He): Sweet in taste, it nourishes Yin, moistens the Lungs, calms the heart, and quiets the spirit. Adding some to soup or congee makes it both delicious and nourishing.
• Almond (Xing Ren): Here we refer to sweet Southern Almonds (Nan Xing Ren). They have the effect of moistening the Lungs and calming wheezing, providing good relief for dry coughs caused by dryness.

A Warm Guide for Parents:

While regulating the family's health internally through diet, these simple habits can help children better adapt to the school environment, adding an extra layer of protection:

• Health Guardian in the Backpack: Prepare individually packaged hand sanitizer or disinfectant wipes for your child. Teach them to clean their hands promptly before meals and after touching public items.
• Establish a "First Thing When Home" Ritual: Develop the habit of changing shoes, changing into home clothes, and carefully washing hands and face upon entering the house. This reduces the risk of bringing outside germs home.
• Warmth in the Water Bottle: Encourage your child to bring their own insulated water bottle every day. Drinking warm water not only soothes the throat but also avoids the cross-infection risk of sharing cups.
• Maintain Communication with the School: Pay attention to health notices from the school to understand the current circulating viruses. Also, if your child is unwell, please let them rest at home. This is for their own recovery and also responsible towards other children.
• Timely Vaccination: Consult your pediatrician to confirm whether your child's and family members' flu vaccines (and others) are up-to-date. This is a very effective measure for preventing severe illness.

IV. [We Love Broth] Monthly Recommendation: Chinese Yam & Lily Bulb Calming Soup

This soup is our carefully curated example of early winter wellness. It combines the Spleen-strengthening approach of "Foundation Toning" with the care for preventing colds and moistening the lungs. It's warm, moistening, nourishing, and suitable for the whole family.

Primary Benefits: Strengthens the Spleen and nourishes the Stomach, moistens the Lungs and calms the spirit, helps enhance the body's resistance.

Ingredients Preparation (Serves 3-4):

• 500g Pork Ribs or Chicken
• 1 Chinese Yam (peeled and cut into sections)
• 15g Dried Lily Bulbs
• 15g Lotus Seeds
• 15g Fox Nut / Euryale Seeds (Qian Shi)
• 10g Sweet Almonds (Southern Almonds)
• 3 slices Ginger
• Salt, to taste

Easy Steps:

1. Preparation: Blanch the pork ribs or chicken pieces by placing them in cold water, bringing to a boil, skimming off the scum, then removing and rinsing with warm water (this process, called "Chao Shui," results in a clearer broth). Soak the dried lily bulbs, lotus seeds, fox nuts, and almonds in water for about half an hour.
2. Start Simmering: Place the blanched meat, all pre-soaked ingredients, and ginger slices into a large soup pot. Add enough water in one go – try not to add more water midway.
3. Slow Simmering: Bring the soup to a boil over high heat, then immediately turn down to the lowest heat. Cover with a lid and simmer gently for 1.5 hours. Slow simmering is key to fully releasing the nutrients and flavors from the ingredients into the soup.
4. Add Chinese Yam: 15-20 minutes before turning off the heat, add the prepared Chinese Yam sections and continue simmering until the yam becomes soft and tender.
5. Final Seasoning: Before serving, add salt to taste. A bowl of warm, nourishing early winter soup is ready!

Tip: This soup has a sweet, mellow, and flavor, with soft and glutinous Chinese Yam and Lotus Seeds – it's delicious! If someone at home has a cough, you can appropriately add more Lily Bulbs and pear chunks.

V. When Life Gets Busy, Let Chicken Essence Be Your "Gentle Foundation Toning" Helper

We understand that modern life is fast-paced, and there isn't always time to simmer soup slowly. On your busy days, We Love Broth's Chicken Essence is your most convenient "Foundation Toning" companion.

Chicken Essence is the pure essence of whole chicken, extracted through long hours of steaming and dripping over low heat. It contains no fat or cholesterol, is rich in small-molecule proteins and amino acids, and can be quickly absorbed by the body without burdening the Spleen and Stomach.

Drinking a pack of warm Original Chicken Essence on an empty stomach each morning is like giving your body a gentle "start-up," replenishing high-quality vitality and laying a solid energy foundation for the day's activities. This perfectly embodies the spirit of "Foundation Toning."

👉 Click here to learn about our Chicken Essence Series

Final Words

Wellness is truly a gentle conversation with your body. This early winter, please don't rush for quick results. Instead, give your body some time, starting with building a strong "foundation."

May this bowl of warm soup, or a convenient pack of Chicken Essence, become a warm pause in your busy life, accompanying you and your family safely and healthily through the seasonal transition.

Please remember, taking good care of yourself is the beginning of all good things.

References:

Li, X. (2014, December 20). Winter wellness: A discussion on supplementation (Part 1). Epoch Times. https://www.epochtimes.com/b5/14/12/20/n4323026.htm

Lin, Y.-M. (2014, September 4). Weak constitution cannot accept tonification: Taboos for autumn and winter supplementation. Top1 Health. https://www.top1health.com/article/28950

We Love Broth. (2023, November 7). Guard your health this winter: A scientific guide to preventing and managing colds and flu. We Love Broth Blog. https://welovebroth.com/zh/blogs/weloveblog/31-guard-your-health-this-winter-a-scientific-guide-to-preventing-and-managing-colds-and-flu

We Love Broth. (n.d.). Broth chicken essence series. Retrieved January 25, 2024, from https://welovebroth.com/collections/broth-chicken-essence