Summer is here! Over the last few months as the daylight hours have slowly increased, you may have noticed a change in your circadian rhythm, eating habits and energy levels. Traditional Chinese Medicine codifies these natural seasonal changes into a system to help us live our happiest, healthiest lives. In TCM, summer is a yang season full of energy and abundance.

Season of Abundance

Summer is associated with the fire element, and the heart and small intestine. The abundance of summer is evident in the plethora of food options available, with lots of fruits and vegetables in season. The fire element of summer heats up the environment, inciting movement and socialization, as well as creative projects. TCM teaches that the body is a reflection of the environment around us. Summer is a time for growth and expansion. Additional hours of daylight leave plenty of time to stay out late, spending time with people who bring you joy, and adventuring here in our beautiful PNW! Embrace the fire of the season, but balance it out with some cooling, relaxing activities like relaxing reading a good book by a pool, river, or lake.

Temperature Balance

Because of the predominantly warm weather this season, TCM recommends prioritizing cooling foods. As a general rule, foods that grow below the ground are inclined toward warming the body, while those growing above tend to cool us off; but keep in mind these are guidelines, not hard rules. If eating too many raw and cold foods causes you to feel cold, sluggish, and bloated, you may need to continue to ingest a balance of warm foods even when the outside temperature climbs. For example, adding sliced ginger or some warming cinnamon to your cold fruit smoothie. Steamed vegetables are a good summer alternative to raw veggies, and the occasional soup is light enough for summer fare, but warming.

Meal Plan

Because summer tends to be an especially active time, you may find yourself craving more calories, but eating big meals and heavy foods may cause you to feel overheated and weighed down in warmer weather. This is when the timing of your meals matters. In Traditional Chinese Medicine, when you eat is just as important as what you eat. If you need a larger meal, eat it mid- to late-afternoon. “Picnic time” is the best time to fuel up. A TCM summer eating plan starts with a breakfast of fruit, smoothies or yogurt, a salad for lunch, a heavy meal later in the afternoon, and end your day with more fruit. This will help your digestive fire burn strong but not out of control, promoting feelings of lightness, coolness and energy.

Use this list as a guide to work some summer-approved foods into your diet this season:

Fruits: Apple, lemon, kiwi, watermelon, orange, pear, pineapple, tangerine, apricot, cantaloupe, strawberry, tomato, peach

Greens: Asparagus, sprouts, bamboo, bok choy, broccoli, spinach, seaweed, kale, arugula

Meats: Duck, fish, rabbit

Cooling foods: Cucumber, spinach, salads, yogurt, mint, dill, cilantro, celery, rhubarb

Drinks: Water, green tea, watermelon juice, cucumber water

Watermelon, Cucumber, Feta Salad

If you need some ideas to get started on your summer meal plan, this recipe brings together all the flavors of TCM into one summer-perfect dish! Watermelon, cucumber, feta, basil, and mint blend together for a refreshing, light, salty, sweet meal. That pairs perfectly with the summer protein of your choice.