WINTER CARE WITH KETO AND TCM


Winter approaches and life slows down to conserve energy and some animals go into complete hibernation. In Traditional Chinese Medicine (TCM), winter time is a season to conserve energy and build up strength in preparation for Spring. The focus from the TCM perspective is to enhance yin and subdue yang, i.e. consuming appropriate fats and high protein foods.


We combine principals of TCM and the Ketogenic Diet to bring you suggestions to care for your health over the winter. We draw your attention to increasing immunity, reducing inflammation, providing the necessary energy supply, and getting enough rest.



1. KETO BONE BROTH


Who doesn't love a hot steamy bowl of broth in the cold of winter? All the more reason to make your own bone broth and drink it regularly. The bone broth is high in protein, saturated fats and essential minerals. It is satisfying, and as good as a complete meal in and by itself.


You can make a keto bone broth with your favourite meat bones and keto vegetables. Personally, I like my bone broth made with beef bones and meat and quite a lot of fat attached. I skip the vegetables completely. If you would like to add vegetables, see below for the recommended vegetables for winter. A little unpasteurised apple cider vinegar is added to aid the extraction of bone minerals. Here is my recipe.


Ingredients:

Beef bones with meat and good amount of fats - as much as you like

Unpasteurised organic apple cider vinegar - a tablespoon or a dash as you like

Sea salt - to taste


Cooking:

Combine all ingredients in slow cooker and simmer for 24hours.


Storage:

Eat what you like and store the rest in the fridge or freezer.



2. RECOMMENDED TCM / KETO FOODS FOR WINTER

  • Lamb

  • Mutton

  • Beef

  • Goose

  • Duck

  • Rabbit

  • Eggs

  • Sesame

  • Black fungus (Chinese)

  • Mushrooms

  • Asparagus

  • Kohlrabi

  • Lettuce

  • Goji berries

  • Ginseng

  • Angelica

  • Astragalus

  • Vinegar

  • Coffee

  • Tea


3. REST


We experience longer nights and shorter days in winter. Follow this natural pattern for your rest - sleep longer in winter as per the availability fo daylight.


The Ketogenic Diet over time improves the quality of sleep. The right macros as per your physical and hormonal constitution can determine the sleep. Try to observe good sleep habits in order to give your body the maximum rest that is required.



ENJOY THE WINTER


We wish you a healthy and enjoyable winter filled with good times and much love from family and friends.





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