7 Steps to an Ayurvedic Lifestyle. Step 3 - The Food You Make.

You are what you eat.

In Ayurveda, food not only nourishes but also maintains and restores doshic balance, which is considered essential for good health.  We are a combination of the three doshas or bodily humors determined at birth and even conception.  A rare person is tridoshic, meaning that the doshas are equally present.  If the doshas are aggravated, this can affect digestion and create toxins (known as ama) from poorly digested food.  Ayurveda believes that the buildup of toxins in the body contributes to ill health.  Proper nutrition is established through food choices and combining, cooking methods and herbal nutrition.  Ayurveda believes that understanding the individual is the key to finding a truly balanced diet.  Lifestyles & Integrated Lab, ASP 1, 2010-2011, p. 61, The Ayurvedic Institutue, 2010.

Food choices depend on an individual’s prakruti (state of doshas at birth) and vikruti (current state of imbalance).  For instance, while some raw food may be appropriate for a person who is a Pitta/Kapha type, it may not be appropriate for someone who is predominantly Vata and is currently experiencing a Vata imbalance.  Insomnia, anxiety, and the inability to focus are all signs of a Vata imbalance.  Such an individual may do better with warm moist foods that are easily digestible.  Eating more cooked foods may be the first step in this individual’s healing journey. 

Foods are classified according to their basic qualities, the impact they have on both mind and consciousness.  Foods that have a satvic quality bring clarity, harmony and balance to our lives.  Fresh fruits and vegetables and freshly cooked food all have a satvic quality.  Satvic food enriches our lives and contributes to elevating our mind.  Foods that have a rajasic quality are provoking and can be agitating.  Both garlic and onions are considered rajasic.  Tamasic food is dull and heavy.  Alchohol and coffee are both tamasic substances.  The ancient principles of Ayurveda are supported by the recent wave of books on food and mood.

While the Ayurvedic approach is individualistic, there are certain basic principles to consider when moving toward an Ayurvedic lifestyle:

·      Don’t eat by the clock.  Eat only when you feel real hunger.

·      Incorporate the six tastes at every meal (sweet, sour, salty, pungent, bitter and astringent).

·      Don’t eat if you are not relaxed.

·      Always sit when you eat.

·      Eat with a sense of gratitude.  Be present and appreciate your food.

·      Minimize cold foods and drinks.

·      Make lunch your largest meal as your appetite is strongest midday.

·      Don’t overeat.  Leave about 25% of your stomach empty as it will aid digestion.

·      Wait at least 4 hours between meals, preferably 5 or 6 when your digestion is complete.

·      Don’t graze.  Minimize snacks as they interfere with appetite.  If you are really hungry, eat some fruit or nuts.

·      Limit leftovers and frozen food; when possible eat freshly cooked food or food cooked that day.  Freshly prepared food contains energy (known as prana), which infuses your cells and eventually your consciousness.

·      Food should be organic and fresh.  Whenever possible, choose locally grown.

·      Study food combining and eliminate foods that are incompatible therefore preventing the buildup of toxins in the body.

·      Try to make dinner a smaller meal and eat before 7:00 PM.

·      Don’t drink too much liquid at meals as it can interfere with appetite and digestion.  Sipping a half-cup of hot water aids digestion.

·      Treat meal preparation as a sadhana, a practice that brings you closer to your Divine Self. 

While Ayurvedic food is traditionally Indian cuisine, it is not by any means so limited.  Also, Indian food is not necessarily Ayurvedic.  In fact, Indian restaurant food may be overly spicy and cooked in poor quality oils.  Many of the spices used in Ayurvedic cooking are also medicinal herbs used in Ayurvedic herbology.  The most common spices used in Ayurvedic cuisine are cumin, coriander (cilantro), ginger, cardamon, hing, ajwan, turmeric, and fenugreek.  Ingesting small amounts on a daily basis helps maintain the health of the digestive fire and entire GI tract. In Ayurveda, foods, drinks and spices are categorized according to their taste, the energetic effect they have on the doshas as well as the post-digestive effect on the tissues.

Before you get overwhelmed, remember that Ayurveda is a strong component of the “go slowly” school of thought. Lifestyles & Integrated Lab, ASP 1, 2010-2011, p. 61.  Remember, what you eat and how you live on a daily basis is your strongest ally in restoring and maintaining health. 

Just give me the Flax Ma'am: The Facts About Flaxseeds.

A spoon of whole brown flaxseeds.

Some call it flaxseed.  Others call it the most powerful food on the planet.

What is it about this tiny seed that has caused it to make waves among the health conscious?  It’s mainly three ingredients.  First, flax is a plant-based source of omega-3 essential fatty acids.  Second, flax contains lignans, plant chemicals classified as phytoestrogens  (meaning plants with estrogen-like properties).  Having a weak estrogen-like effect on the human body, phytoestrogens have the ability to block more potent estrogens, which can reduce the risk of hormonally dependent cancers.  Third, flax is a good source of fiber, both soluble and insoluble.

Specifically, flax has been promoted to reduce certain cancers.  In fact, the American Cancer Institute has singled out the flaxseed as one of six foods that deserves further study.  Flax has been linked to the reduction of heart disease by helping to reduce blood cholesterol LDL  (bad cholesterol) levels as well as triglycerides.  Regular consumption of flaxseed helps keep the arteries strong and pliable.  Known for its anti-inflammatory properties, the flaxseed helps prevent inflammatory conditions like asthma, rheumatoid arthritis, migraines, and osteoporosis.  It even provides relief from the symptoms of menopause.  Like soy, it is a phytoestrogen that can act like hormone therapy to stabilize the body’s hormone levels. 

While flax oil also contains omega-3 fatty acids, it lacks the fiber and lignans of the seed. It’s best to buy your seeds whole.  You can buy brown or golden seeds.  Organic is best.  Don’t eat the seeds whole as they will not properly digest.  Grind them in an electric coffee grinder.  Grind only what you need as they quickly oxidize when exposed to air.  If for convenience, you must grind more than you will immediately consume, store the excess in the freezer for better freshness.  You can store whole seeds in a cool dark place for up to one year. 

If you are buying food products containing flaxseeds (and plenty do), make sure you check the ingredient label for ground not whole flaxseeds, again to ensure the best nutrient absorption. Ever notice that more and more egg cartons list omega-3 essential fatty acids as one of their ingredients?  This means that more and more chickens are enjoying flaxseeds as a staple in their daily diets.  One to two tablespoons a day and you are on your way to keeping the doctor at bay.

The Six Tastes in Ayurveda: Oh, so Sweet!!

Ayurveda recommends getting all six tastes at every meal (not necessarily in equal proportions however).  By eating all six tastes, you will balance your particular dosha (individual constitution) and food cravings will subside.  The western diet is rich in four of the six tastes:  sweet, sour, salty and pungent (spicy), but the other two, bitter and astringent, are lacking.  Ayurveda believes that in balancing your doshas, you are not only preventing disease but taking the ultimate step toward perfect health on all levels:  mind, body, and consciousness,

The sweet taste when consumed in moderation is anabolic meaning that it builds and nourishes all of your bodily tissues.  It contributes to your healthy complexion and lustrous hair.  In excess, however, it can contribute to obesity, diabetes, congestion, heaviness, and creates a prime breeding ground for bacteria and yeast.  Too much sweet can make your blood viscous (thick and sticky), which can lead to high cholesterol, high triglycerides (can contribute to heart disease), and hardening of the arteries. 

Psychologically, the sweet taste can bring you energy and vitality.  For a Vata type constitution, it can bring a much-needed sense of groundedness.  It is associated with the emotions of love and compassion.  On a more subtle level, it promotes the vital essence of OJAS (means the “juice of life”).  In excess, it can create greed, possessiveness, and attachment.  Both complacency and inertia can be exacerbated with the sweet taste.  It is habit forming and therefore can create a proclivity toward addiction.

In Ayurveda, the sweet taste helps to balance your constitution if you are predominantly Vata or Pitta or dual-doshic (with Vata and Pitta being predominant).  It aggravates a Kapha constitution so should be used more moderately by Kapha individuals.  Some more common examples of the sweet taste include sugar (white sugar is not recommended by Ayurveda), jaggery (an unrefined sugar), molasses, maple syrup and carbohydrates.  More subtle examples of the sweet taste include wheat, rice, and milk.  Eating rice after something pungent will make you more aware of its sweetness!

Understanding the six tastes and how they relate to your individual constitution (dosha) can help you make better choices to not only promoting your health but creating perfect health on all levels:  mind, body and consciousness.

A Cancer Fighting Duo: Turmeric and Cauliflower.

Turmeric (also known as curcumin) is known as a wonder spice with many health benefits.  A Rutgers University research team found that the curry spice turmeric holds potential for both prevention and treatment of prostrate cancer, the second leading cause of cancer-related death among men in the United States.  When combining a phytochemical (phenethyl isothiocyanate) common in cruciferous vegetables such as cauliflower, broccoli, cabbage, brussel sprouts, kale and turnips with turmeric in lab studies, the combination was not only effective in reducing tumor growth but also the spreading of cancer cells.  The study appeared in the January 15, 2006, issue of the Journal of Cancer Research.  The research team noted a high level of prostrate cancer in the U.S. as compared to India, which it attributed a larger consumption of plant-based foods rich in phytochemicals such as cauliflower and broccoli along with turmeric.  In Ayurvedic medicine, turmeric holds a high place as a “cleanser of the body.” 

For an article written by a man who was diagnosed with prostrate cancer and immediately made health changes to his diet that helped him transform his life, see CNBC's Men's Health Section.  Check out the following link for a simple recipe of sauteed cauliflower with turmeric.

Barley: More than John Barleycorn.

Barley is a winner when it comes to nutrition.  It is a good source of B vitamins (niacin and thiamine), selenium (a powerful antioxidant), iron, magnesium, zinc, phosphorus and copper.  While most whole grains are good sources of soluble fiber, a key to reducing blood cholesterol levels, barley is a powerhouse as soluble fiber is found throughout its entire kernel.  Barley promotes intestinal health, increases disease immunity, and promotes weight loss by reducing insulin resistance.  Hulled barley is eaten after removing the outer hull; once removed it is called dehulled barley or pot or scotch barley.  Dehulled barley is considered a whole grain.  Pearl or pearled barley is dehulled barley that has been steam processed to remove the bran.  While pearl barley is not a whole grain (it has been processed), it is still a significant source of soluble fiber (a cholesterol buster) as well as trace minerals and micronutrients.  Barley is not a gluten-free food.  While its gluten content is less than wheat, it is still unsafe for gluten intolerant individuals to consume.  Incorporating whole grains in your daily diet is an important step toward perfect health.  Barley is terrific in soups, stews, and salads.  Even barley water has been touted for its medicinal benefits.  

Cholesterol Busters.

Garlic has been touted for its many health benefits and some studies purport that it even lowers your blood cholesterol.  Garlic lowers LDL (the bad cholesterol), increases HDL (the good cholesterol) and helps reduce triglyceride levels.  The phytochemicals present in garlic have the same effect on the body as statin drugs.  Garlic is said to be a form of natural statin, without the side effects.  Ayurveda, an ancient system of healing from India suggests boiling a clove of garlic in a cup of hot milk and consuming it daily.  In addition to daily exercise and a diet of fiber rich foods, Ayurveda recommends that you drink lots of water.  For a western holistic approach, radical lifestyle changes may be required.  The Mediterranean diet, a diet rich in olive oil and other foods rich in omega-3 fatty acids such as whole grains, fresh fruits and vegetables, and fish has been touted as a heart-healthy diet.  Whole grain cereals such as oats and soluble fibers such as beans can significantly reduce cholesterol levels.  Eating fish rich in omega-3 fatty acids at least twice a week can lower LDL levels (the bad cholesterol) as well as blood pressure.  And don’t forget to shop for walnuts; they are also a rich source of omega-3 fatty acids.

Ayurveda: Fire up your Digestion.

In Ayurveda, good digestion is considered the key to good health.  The digestive fire is called “agni” a Sanskrit word meaning, “fire.”  Ayurveda believes that strong agni will protect you from disease.  If your agni is weak, ama will be produced.  Ama is a sticky substance that clogs the body’s channels and blocks the entry of nutrients into the tissues and the release of toxins.  Built-up ama can result in disease. 

While the quality of the food you eat is important, the best foods in the world won’t do much good if you are unable to digest them properly.  First, eat when you are hungry and stop eating when you are full.  Second, choose your diet according to your constitution (see blog entry on the doshas, Oct. 22, 2010).  For instance, if you are a Vata type you may require heavier foods to feel more grounded.  Your diet will also depend on the strength of your digestion.  Stimulating your digestion is important.  Ayurveda does this through the use of spices in cooking.  Other ways to ensure that your digestive fire is strong include:

(1)  Eat sitting and relax and enjoy your food.

(2)  Eat cooked food, as it is easier to digest than raw.

(3)  Avoid ice-cold foods and drinks as they weaken the digestion.

(4)  Be mindful of the quality and types of foods you eat and how they affect your body and mind.

(5)  Eat with the season. 

Ayurveda: The Healing Power of Ghee.

In Ayurvedic cooking, ghee is used in place of olive, canola and other oils (with the exception of safflower oil).  Ghee is clarified butter and is prepared by cooking unsalted butter (preferably organic) at low temperature until the milk solids separate and water evaporates.  You will know that it is ready when you no longer hear a crackling sound (meaning that the water has evaporated). After straining it through a cheesecloth or fine sieve (the milk curds should remain in the pot), you can easily store your liquid gold on the counter in a glass jar.

In Ayurveda, cooking with ghee is considered to be good for your whole body.  Ghee assists your body in absorbing essential nutrients.  It is known for its anti-inflammatory properties and it provides powerful disease-fighting antioxidants. It naturally lubricates connective tissues, improving flexibility.  It heals the digestive tract keeping it well-lubricated, thereby alleviating constipation while reducing flatulence and bloating (all symptoms of aggravated vata dosha).  Ghee is said to be helpful for learning as it improves memory retention.  On a more subtle level, its sweet taste promotes satisfaction leading to a feeling of contentment after a meal.  The more beautiful you will also praise ghee for its ability to improve the health of your eyes, skin and hair. 

What about cholesterol? While ghee is a saturated fat, the milk fats are separated during cooking.  It is a lactose free food and should be easily tolerated by individuals with lactose intolerance.  Ayurveda believes that in order to remain healthy, you need both saturated and unsaturated fats in your diet.  While ghee can elevate cholesterol, it elevates the good (HDL) and not the bad cholesterol (LDL).  If you struggle with your weight or have high cholesterol, you should consult with a physician before incorporating ghee into your diet. 

Ayurveda believes that food is medicine and medicine is food.  Do not discount the healing properties of ghee, Ayurveda’s liquid gold.

Hey, My Sweat Doesn't Smell: Eliminate Body Odor Naturally.

Sweating is an important part of optimal health.  We sweat to regulate our body temperature (to cool down) and also to eliminate toxins.  What causes body odor?  Some believe bacteria that feed on the oil in our sweat glands cause body odor.  To others, this is nonsense.  They believe that the odor is actually produced by the body’s release of harmful toxins.  Further, deodorant and antiperspirant inhibit the body’s ability to sweat, and thus can contribute to our toxin load.  In most cases, you can prevent body odor by changing your diet.  Red meat, processed foods (i.e. white flower; hydrogenated oils; sugar) and caffeine all contribute to body odor.  Caffeine stimulates the apocrine glands, the glands responsible for producing oily smelly sweat.  Moving toward a diet that consists primarily of whole grains, leafy green vegetables, fresh herbs and fruits, soy products, raw nuts and seeds can eliminate body odor.  Dark leafy green vegetables in particular are high in chlorophyll, a natural body deodorizer.  Vegetables like spinach, kale, swiss chard, and mustard greens are all good choices.  Drinking lots of water is important as water can eliminate waste products and toxins from the body.  Drink water with a squeeze of fresh lemon and you have created one of nature’s best purifiers and deodorizers.  Regularly exfoliating your skin with a dry soft natural bristle brush or a dry wash cloth reduces dead skin cells as well as toxins resting on the skin’s surface.  Exfoliate your entire body and brush toward the heart.  Repeat the mantra, “Diet and Lifestyle,” and incorporate a few simple changes and you will soon have a new mantra.  It will be:  “Hey, my sweat doesn’t smell.”

Parabens in Cosmetics: The Real Deal.

Parabens have been a controversial subject since a 2004 study reported that cancerous breast tissue contained parabens.  What are parabens?  They are synthetic preservatives used commonly in cosmetics, skin care, hair care, and shaving products, deodorants and antiperspirants, foods and drugs.  In 2007, the FDA issued a notice stating that there is no reason for consumers to be concerned about parabens in cosmetics; however, it would continue to evaluate data in this area.  www.fda.gov.  Although further research is required, experts agree that simply knowing that parabens can be absorbed in the skin and retained in breast tissue is a step in the right direction.  Proponents of parabens tout their effectiveness as a preservative that protects against microbial growth.  They state that the paraben levels in cosmetics are minimal and thus, not dangerous.  Parabens are more effective and less expensive than natural preservatives.  Further, they argue that the link between paraben use and breast cancer is tenuous at best.  Opponents of parabens say that despite inconclusive evidence that parabens are dangerous, they would rather be conservative in their approach and avoid them altogether.  They argue that natural preservatives, while more expensive offer a safer alternative.  They are also skeptical of FDA proclamations as the FDA does not regulate cosmetics.  In fact, cosmetic manufacturers may include any ingredient they choose except for a few prohibited ingredients.  Cosmetic ingredients are reviewed by the Cosmetic Ingredient Review (CIR) which is comprised of cosmetic manufacturers; essentially a self-policing organization.  If after reviewing the data, you want to eliminate products containing parabens you should start by reading the product label or checking ingredients online.  Products with the following ingredients should be avoided: methylparaben, proylparaben, butylparaben, benzylparaben, ethylparaben, and isobutylparaben.  If the ingredient “fragrance” is listed, it could contain parabens.  Cosmetic manufacturers are required to list all ingredients except for fragrance as it is considered a “trade secret."  While parabens remain controversial, it is best to be diligent when choosing skin care and cosmetic products.  For a blog dedicated entirely to a paraben-free world, see:  Paraben Free Princess.

Organic Food Labeling: Cracking the Code.

Unless you have studied the USDA’s website, making sense of organic food labeling can be a challenge.  The label “100% organic” can be included on a package that contains only organically produced ingredients and processing aids.  The label “organic” can be included on a package where 95% of the ingredients are organically produced.  Up to 5% of non-organic ingredients including additives and synthetics on an approved list is permitted.  This list of 38 ingredients has created controversy among consumer groups; a non-organic sausage casing is an ingredient of particular notoriety.  Both packages labeled “100% organic” and “organic” can include the USDA organic seal.  If at least 70% of the ingredients are organic, the label “made with organic ingredients” can be used and the package can list up to three organic ingredients or food groups on the principal display panel.  The USDA organic seal cannot be included on the packaging, however. While foods labeled “all natural,” “free range,” or “hormone free” may be beneficial, they are not the same as “organic” or “100% organic.”  The word “organic” refers to the way farmers grow and process agricultural products.  Specifically, organic food is produced without chemicals, additives, pesticides or genetically engineered substances (with the exception of the approved list.)  For more information on organic food labeling, link to the USDA’s site, www.ams.usda.gov.

Split Pea Soup: A Nutritional Powerhouse.

     

Looking for a food that is chock full of fiber and protein and rich in vitamins and minerals to boot?  Look no further than split pea soup.  While all soups are comfort food, split pea soup is a stick to your ribs soup.  And for those wanting to stretch their food dollar and not spend hours in the kitchen, it is inexpensive and quick.  Unlike most legumes, split peas don’t require much soaking (for most, you must soak overnight or one hour after a quick boil) and there are even no-soak recipes. For those watching their waistlines, a meatless version is low in calories and fat.  A homemade vegetable broth can really enhance the flavor and while this takes about 45 minutes to make, preparing it in advance can expedite your cooking time.  While canned soup broths are convenient, their sodium content is outrageous and they subtract more dollars from your food budget than a homemade broth.  A popular canned broth contains more then 30% of the daily value of sodium in a one-cup serving.  I’m not sure about you, but I can easily eat two cups of soup at a lunchtime meal. With canned broth, I’ve now consumed more than 60% of my sodium limit for the day.  Are you beginning to see the importance of not resorting to canned broths?  If you’ve made soup for a family of six and you are a party of one, do not fret:  split pea soup freezes wonderfully.  Just remember to freeze it right away so that when you defrost it, it will hardly be considered a leftover.  For a great meatless recipe, check out the Kripalu Cookbook, Gourmet Vegetarian Recipes  (kripalu.org). For an easy vegetable broth, try the one in Deborah Madison’s cookbook, Vegetarian Cooking for Everyone (deborahmadison.com).  Split pea soup, it’s “mmm, mmm good”….