According to Traditional Chinese Medicine (TCM), eating according to the seasons is the best way to keep our bodies in balance. Summer is the season that most affects the energy of our heart and small intestines. It is the Fire element which is strong, energetic and in most areas of the world, is hot. In TCM, the Heart governs blood and is responsible for managing the spirit or the mind (Shen) and is expressed in the emotion of joy when our heart energy is in balance.

Summer represents Yang energy which brings more hot and humid weather to many parts of the country It is a time of expansive, warm and abundant energy with longer days spent in the sun. To stay healthy, we need to shift once again, to food choices that will put our body in sync with mother nature. By moving towards seasonally abundant foods in summer, we naturally balance the heat of the external temperature by consuming foods that are cooling in nature. This movement towards balancing our internal and external environments helps to keep our bodies in healthier working order.

When the heart is in balance, our mental processes will be sharper. We will feel a sense of physical and emotional well-being and be in a better place to appreciate our life in the moment (finding joy). When the heart is out of balance we may suffer insomnia, palpitations, excessive sweating, depression (too little joy) or mania (excessive joy-hysterical and inappropriate laughter).

Guidelines for Summer Eating:

1. Eat foods that are lighter, cooler and easier to digest. This helps maintain balance with the heart and small intestine relationship. (See food lists below)
2. Maintain adequate fluid intake because the heat of the summer can dry up body fluids and damage the Yin. Drink plenty of water and incorporate more cool, high water content (cooling) fruits and vegetables.
3. Tip: Try keeping a pitcher of lemon water on your kitchen counter to remind you to have a glass whenever you walk in looking for a snack. Throw in sprigs of fresh mint, slices of cucumber or chunks of watermelon to add a little fun flavor.

Have fewer of these during Summer eating:

1. Eat fewer hot, spicy foods as it moves us away from cooling the body in the heat of the summer. Examples: coffee, hot spices like cayenne, tabasco, sriracha. (these are good for winter months to balance the cold of the outdoors)
2. Avoid heavy, hard to digest high fat meats and sauces, fried foods and sugary drink which can lead to indigestion. They also don’t provide much nutritional benefit, so keep it in moderation.
3. However, a diet of only cool foods can lead to diarrhea. Bottom line: incorporate cooling foods into your usual eating pattern and reduce eating heavier foods.
4. Balance is the key.

Eat More of these in the summer: (go to your local farmers markets and support the farmers- they are selling what is in season and it’s a great way to eat according to the season)

*Vegetables: lettuces, all green leafy vegetables, cucumbers, microgreens, broccoli, dandelion, parsley, mint, corn, tomatoes, cucumbers, asparagus, sprouts, bamboo shoots, cabbages, mushrooms, snow peas, summer squashes.

Fruit: watermelon, oranges, peaches, pineapple, lemons, apples, melons, apricots

Watermelon is very cooling and helps clear heat from the organs and calm the mind. You can choose to eat the fruit or make watermelon and/or cucumber water to cool you down physically and emotionally.

Protein: fish, and lightly cooked chicken, very lean meats, nuts and seeds in moderation

*Vegetables which are most hydrating and cooling: cucumbers, summer squash, eggplant, green leafy, cabbage, broccoli have a high water content and are easy to digest.