Traditional Chinese Medicine (TCM) can help us learn mindful eating – eating in a way that makes us feel balanced and healthy. Here are some simple TCM-inspired tips to keep in mind this holiday season!

1. Eat at the Right Time

TCM believes that the time of day you eat can help your body digest food better. Here’s a quick guide:

• Morning: This is when your digestive system is waking up, so it’s a good time to eat something warm and easy on the stomach, like oatmeal or warm tea. In TCM, warmth helps wake up the “stomach fire,” or energy needed to break down food.
• Midday: Your digestive power is strongest around lunch, so this is the best time to have your biggest meal. For the holidays, enjoy your larger meal at lunch, and try not to make dinner the heaviest meal of the day.
• Evening: The digestive system slows down at night, so keep dinner light. This makes it easier for your body to rest and get good sleep.

2. Pair Foods Wisely

In TCM, some foods work better together than others. Pairing the right foods can make them easier to digest and help you feel satisfied without feeling heavy. Here are some ideas:

• Warm and Cool Foods Together: TCM likes to balance foods that “warm” you up with foods that “cool” you down. For example, if you’re having spicy or fried foods (which are “warming”), balance them with something cooling, like cucumbers or leafy greens.
• Avoid Overmixing: Keep your meals simple by not having too many different types of food at once. This can make it easier for your stomach to do its job. So, instead of a big mix of lots of foods, try a few items that go well together, like veggies with lean protein.
• Go Easy on Sweets: Sweet foods are delicious, but in TCM, they’re best enjoyed in small amounts. Too many sweets can slow down digestion. Try having a small portion of your favorite dessert, then savor it!

3. Take Your Time and Enjoy Every Bite

This is what mindful eating is all about! When you eat slowly, you’re giving your body a chance to “check in” and know when you’re satisfied. Here are a few tips to eat mindfully:

• Pause Between Bites: Put your fork down between bites, and take a breath. This helps your body realize when it’s full before you overeat.
• Notice the Flavors and Textures: Eating isn’t just about filling up – it’s also about enjoying each flavor. When you eat slowly, you can notice each flavor, from sweet to savory, and enjoy it more.
• Don’t Eat When You’re Stressed or Rushed: If you’re feeling stressed or in a hurry, take a few deep breaths before you start eating. This will help you feel calm and ready to enjoy your food.

4. Listen to Your Body’s Signals

In TCM, the body has natural signals that tell you when you’re full or when you need to stop. Pay attention to how your stomach feels – not just if it’s full, but if it’s comfortable.

• Check In with Yourself: Halfway through your meal, pause and notice how you’re feeling. If you’re starting to feel satisfied, it might be time to finish up.
• Stay Hydrated: Sometimes, your body might feel hungry, but it’s actually just thirsty! Drinking warm water or herbal tea can help you stay hydrated, which helps with digestion, too.

5. Move Around After Eating

A little movement can help your digestion, especially after a holiday meal. TCM suggests gentle activity, like taking a walk or doing some simple stretches after eating. This helps your stomach “wake up” and gets things moving smoothly.

6. Warm Drinks Help Digestion

Cold drinks can slow down digestion, according to TCM. Instead, try sipping warm water or herbal tea with your meal or afterward. Ginger tea, for example, can be great for digestion and helps you feel cozy!



Using these TCM-inspired tips, you can enjoy the holiday treats without feeling stuffed or sluggish. Eating mindfully – with balance and purpose – can make the holidays more enjoyable, and you’ll feel better, too. Happy mindful eating, and may your holiday meals be both tasty and balanced!