Q. Doctor, is it enough to just adjust the sauces when following a Subway diet? I’m curious about how to eat healthily from a Traditional Korean Medicine perspective.

Even as a practitioner, I often grab a sandwich when I'm busy. However, I noticed that despite the fresh vegetables, I sometimes felt bloated or even dizzy. After some experimentation, here is how to enjoy sandwiches based on TKM principles. First, consider Spleen Deficiency (脾虛) when choosing sauces. Adding high-sugar sauces when your Spleen function is weak can lead to the accumulation of Phlegm-fluid (痰飮), which is essentially metabolic waste. Opting for olive oil, vinegar, and pepper significantly reduces the burden on your digestive system. Second, regulate temperature to prevent Blood Stasis (瘀血). When cold, raw vegetables enter the body suddenly, blood circulation can stagnate. Instead of ice water, pair your sandwich with warm tea to maintain your abdominal temperature, which ensures that your metabolism flows smoothly. Third, focus on discharging Phlegm-fluid by being mindful of your toppings. Salty, processed items like pickles and jalapeños are primary culprits for causing swelling and waste buildup. Reduce these and instead load up on fresh raw vegetables; their rich fiber will help clear out intestinal waste. Finally, chew thoroughly to 'preheat' your stomach. Slow chewing mixes food with saliva, raising its temperature and signaling the stomach to prepare for digestion. For cold foods like sandwiches, you must chew extensively to preserve your Spleen Qi (脾氣). Rather than just focusing on calories, prioritize a meal that saves your digestive energy, and you will soon feel your body becoming much lighter.