Slow Burn: Cultivating Warmth and Strength in the Cold Months
“The beginning of Winter marks the initiation of storing. Plants extend their roots; this correlates to the storing of heat below. The Yang heat above the surface (of the earth) has been gathered and descends fully into the water below. The qi (potential) of transformation is rooted beneath the earth.”
- Circular dynamics by Peng Ziyi. Translated by Bryan McMahon.
As a part of the natural world, is it any wonder that our bodies respond well to mimicking the conservation and cultivation of Yang, as we observe in nature.
Retreating. Hibernating. Consolidating.
Roots penetrating below the surface. An inner knowing. Wisdom. Surrender.
Our energy moves down and in. Deep. Deeper. Deepest. The marrow within the bones.
Dense. Dark. Concentrated.
My practice is largely informed by a school of thought centered around the conservation of Yang within the body. Life force. Fire. Vitality. Movement. As we bunker down for the Winter, stoke the fire and conserve your energy.
Need to talk about Water
Supportive practices to build warmth within
︎Nourish Yang with soups and stews, warm slow-cooked foods rich with the stock and marrow of bones.
︎Retreat earlier and rise later, as even the sun is sleeping in this time of year.
︎Focus on keeping your neck, lower back and extremities warm and covered. Avoid exposing these areas to the wind and cold.
︎Focus training on building strength, particularly of the lower body. Refrain from activities that promote excessive sweating.
︎Moxibustion is applied to specific points on the body such as the lower back and belly, to stoke the fire within.
🌚Slow cooked foods - ditch anything cold and raw, warm and cooked foods are a non-negotiable. Cooked breakky might be as simple as a boiled egg with some greens or cooked oats with stewed fruit.
🌚Seasonal produce - root vegetables like carrots, parsnips, turnips, beetroot and potatoes all lend themselves to slow cooking and roasting. Fibrous, hardy greens like kale, spinach, brussels sprout, leak and celery survive the frost so you can too. Add these into your soups and stews.
🌚Salty foods - the flavor of the Kidney is salty. Salty foods include seaweeds, fresh fish, oysters, rock salt.
🌚Warming Spices - cinnamon, cloves, star anise, cardamom, ginger, fennel and black peppercorns. These spices warm the digestive fire and support digestion.
🌚Prioritize sleep - early to bed and late to rise. A hot foot bath before bed stimulates the kidney meridian on the sole of the foot and calms the mind if you’re struggling to get a good night’s sleep.
🌚Adequate recovery - movement is important all year round, however it’s imperative that you allow for warm ups and cool downs, as well as rest days in Winter.
🌚Lower body strength - the Kidneys are affiliated with the lower body. This is a good time to focus on strengthening the lower back and knees. These areas are also more prone to injury through Winter so go slow and steady.
🌚Bones and joints - strengthening the bones through weight based training and keeping the joints lubricated through movement.
🌚Keep warm and covered - especially your lower back, neck, hands and feet. If you’re cold, your body consumes a lot of energy to keep you warm.
🌚Grounding practices - acupuncture, meditation, yin yoga, gardening. Whatever keeps you grounded.
Aligning your pantry with the current season is not only cheaper and more accessible, it’s one of the best things you can do for your health.
The ancient text The Yellow Emperor’s Classic of Medicine (Huang Di Nei Jing) says it best, “The transformation of yin and yang in the four seasons is the basis of growth and the destruction of life. By following the universal order, growth can occur naturally. If this natural order is disregarded, the root of one’s life will be damaged and one’s true energy will wane.”
It makes sense that nature adapts to survive the cold, so these foods are the more resilient and hardy of the bunch. They will be most delicious with some TLC such as long and low slow cooking, which softens and makes these foods easier to digest.
Root vegetables: carrots, turnips, parsnips, beetroot, potato, kohlrabi
Cruciferous vegetables: broccoli, cauliflower, cabbage, kale
Greens: fennel, celery, snow peas, lettuce, broad beans, spinach
Aliums: onion, leak, spring onion
Herbs: coriander, dill, oregano, parsley, rosemary, mint
Fruit: kiwifruit, apples, pears, oranges, mandarins, lemons, limes, grapefruit
︎Retreat earlier and rise later, as even the sun is sleeping in this time of year.
︎Focus on keeping your neck, lower back and extremities warm and covered. Avoid exposing these areas to the wind and cold.
︎Focus training on building strength, particularly of the lower body. Refrain from activities that promote excessive sweating.
︎Moxibustion is applied to specific points on the body such as the lower back and belly, to stoke the fire within.
🌚Slow cooked foods - ditch anything cold and raw, warm and cooked foods are a non-negotiable. Cooked breakky might be as simple as a boiled egg with some greens or cooked oats with stewed fruit.
🌚Seasonal produce - root vegetables like carrots, parsnips, turnips, beetroot and potatoes all lend themselves to slow cooking and roasting. Fibrous, hardy greens like kale, spinach, brussels sprout, leak and celery survive the frost so you can too. Add these into your soups and stews.
🌚Salty foods - the flavor of the Kidney is salty. Salty foods include seaweeds, fresh fish, oysters, rock salt.
🌚Warming Spices - cinnamon, cloves, star anise, cardamom, ginger, fennel and black peppercorns. These spices warm the digestive fire and support digestion.
🌚Prioritize sleep - early to bed and late to rise. A hot foot bath before bed stimulates the kidney meridian on the sole of the foot and calms the mind if you’re struggling to get a good night’s sleep.
🌚Adequate recovery - movement is important all year round, however it’s imperative that you allow for warm ups and cool downs, as well as rest days in Winter.
🌚Lower body strength - the Kidneys are affiliated with the lower body. This is a good time to focus on strengthening the lower back and knees. These areas are also more prone to injury through Winter so go slow and steady.
🌚Bones and joints - strengthening the bones through weight based training and keeping the joints lubricated through movement.
🌚Keep warm and covered - especially your lower back, neck, hands and feet. If you’re cold, your body consumes a lot of energy to keep you warm.
🌚Grounding practices - acupuncture, meditation, yin yoga, gardening. Whatever keeps you grounded.
Aligning your pantry with the current season is not only cheaper and more accessible, it’s one of the best things you can do for your health.
The ancient text The Yellow Emperor’s Classic of Medicine (Huang Di Nei Jing) says it best, “The transformation of yin and yang in the four seasons is the basis of growth and the destruction of life. By following the universal order, growth can occur naturally. If this natural order is disregarded, the root of one’s life will be damaged and one’s true energy will wane.”
It makes sense that nature adapts to survive the cold, so these foods are the more resilient and hardy of the bunch. They will be most delicious with some TLC such as long and low slow cooking, which softens and makes these foods easier to digest.
Root vegetables: carrots, turnips, parsnips, beetroot, potato, kohlrabi
Cruciferous vegetables: broccoli, cauliflower, cabbage, kale
Greens: fennel, celery, snow peas, lettuce, broad beans, spinach
Aliums: onion, leak, spring onion
Herbs: coriander, dill, oregano, parsley, rosemary, mint
Fruit: kiwifruit, apples, pears, oranges, mandarins, lemons, limes, grapefruit
May your fire embers burn.
Courtney.
