The YOGA of NUTRITION

The Yoga of Nutrition

by Nina Beucler RebstockCertified Health Planner, Nutrition Coach

Certified Kripalu Yoga Teacherwww.BigPictureLongLife.com

October 2011

Nutrition

The Science of MaintainingHealth and Creating Vibrant Longevity

Thought is also “Food”

Tapas, Svādhyāya, and Iśvara-Pranidhāna Are Kriyā-Yōga

• In Yogic Philosophy, Kriya yoga is comprised of:

•Tapas – Austerity of Sturdy Self-Discipline-Mental, Moral and Physical

•Svādhyāya – Repitition of Sacred Mantras or Study of Sacred Literature

•Iśavara – Pranidhāna – Complete Surrender to God

The Bhagavad Gītā

The Bhagavad Gita

The Gītā promotes a Sattvic Life

•The Bhagavad Gita describes the sattvic diet as:

•Promoting life, virtue, strength, health, happiness and satisfaction.

•Sattvic foods are easily digestible, savory, smooth, and firm.

•Sattva is one of the three qualities of prakrti responsible for clarity and lightness

•“When sattva predominates, the light of wisdom shines through every gate of the body.” (BG 14:11)

Patanjali’s Yoga Sutra’s

Kriyā yoga is the yoga of purifying action

Yoga Sutra 1:1 states that yoga is defined as those practices that lead to anuhāsanam, the governing of one’s subtle nature

Asattvic diet to supports these goals

The Three Gunas

Sattva – means Essence, corresponds to Pitta

Rajas - means Activity, corresponds to Vata

Tamas – means Inertia, corresponds to Kapha

Āyurveda-The Three Dosas and Five Elements

Āyurvedic theory

Build a healthy metabolic system

Attain good digestion and proper excretion

Exercise, yoga and meditation

Use of medicinal herbs and foods

Nagarjuna

150-250 CE

What is a yogic diet?

The Bhagavad Gita says:

Sattvic food is considered ideal

Whatsoever you eat, eat in moderation

Educate yourself on proper nutrition, be sensitive to your body, and see what foods work for you

Emphasize fresh vegetables and fruits.

Eat a mostly plant based diet

Ahīmsa

Non violence to all sentient beings

Ahimsā is a Yama : noninjury, consideration, love

The Yamas are discilplines concerning our dealings with society and the world

The Niyamas are personal discipline

All sattvic foods should be as a result of Ahimsā

It is the yogi/yogini’s goal to rise above attachment

to both good and bad, wrong and right.

21st Century

Applying yogic principles now

Balance is the Key

Rajasic foods

Are bitter, sour, salty, pungent, hot and dry

Increase speed and excitement

Foundation of motion, activity, and pain

Examples: sattvic foods that have been fried in oil or cooked too long, or foods eaten in excess. Heavily spiced or salted food.

“When rajas predominates, a person runs about pursuing selfish and greedy ends,

driven by restlessness and desire” (BG 14:12)

Rajasic foods have the essence of stimulation

Give us motivation

In excess may cause excitation leading to negative emotions

Suggested to eat Rajasic when need energy

Eating quickly is Rajasic

Examples of Rajasic

Peppers, tomatoes, avocados, garlic/onion

Eggs

Coffee

Salt

Vinegar

Pickles

Chocolate

Tamasic

The foundation of ignorance, doubt, pessimism

Tamasic foodshould be avoided!

Tamasic Foods

Foods lacking in luster and life

Excess creates weakness and inertia

The most challenging to digest

Dry, old, decaying unpalatable

Strongly processed, canned or frozen food

Consume a large amount of energy to digest

Avoid

Fried foods

Processed foods

Margarine

Fake sweeteners

White sugar and white flour

Cheese (processed and homogenized)

Meat

Drugs and alcohol

Sattvic Foods

Sattva is defined as the quality of purity and goodness

Sattvic food gives life, strength, energy, courage and self-determination

Subtle nourishment for vitality and consciousness

Full of prana

Sattvic Foods Savory, smooth, firm, light and pleasant

Organic foods

Prepared with love and awareness

Easily digested – chew well

Eat to only 75/80 % full, never more

Eat quietly with reverence

Basic Sattvic Food

Grains – 3-5 serving a day (whole)

Legumes – 3-5 servings a day (organic)

Vegtables – 4-5 servings a day (organic)

Fruits – 4-5 servings a day (organic)

Dairy – 2-3 servings a day (raw unpasteurized)

Nuts and Seeds – 1-2 servings a day

Oils – 1-2 servings a day (coconut/olive)

Honey – 1-2 servings a day (raw/organic)

The Jagadguru Kripalu Pyramid

Sattvic Herbs & SpicesHerbs

Ashwagandha,Calamus gotu kola,Gingko

Jatamansi,Purnarnave,Shatavari

Saffron,Tulsi (holy basil) ,Rose

Spices

Turmeric, cumin, cardamom

Coriander, fennel, fenugreek

Fresh ginger, cinnamon

“The persons having the sattvic essence are endowed with memory, devotion, gratitude, learned, pure, courageous, skillful, resolute,free from anxiety, having well directed and

serious intellect and activitiesand are engaged in virtuous acts.”

(Charak Samhita III-8:110)

“Never give up yoga. Never eat unhealthy, heavy food. Always

practice pranayama.”

Sri Krishnamacharya (Slōka 31, Yogān Jalaisāāram)

Stoking your Digestive Fire

Different foods requiredifferent enzymes to digest

Combining food properly

is essential!

Separating your foods at mealtime

Eat proteins and sugars at separate meals

Eat starchy foods and sugars (fruits) separately

Eat protein and acid foods separately

Eat proteins and fats separately

Melons should always be eaten alone

Drink liquid before meals, not during, unless warm tea such as tulsi tea

Proper combinations

Eat protein with non starchy vegetables or ocean vegetables

Only one kind of protein per meal

Eat grains and starchy vegetables with non starchy or ocean vegetables

Fats and oils combine with vegetables, grains, and proteins

Combine fermented dairy products with sour fruits, seeds, nuts, and non-starchy vegetables

Food combining continued

Combine legumes with non-starchy or cultured vegetables

Cultured foods and drinks combine with everything including fruit. Examples are:

a. cultured veges

b. raw kefir or yogurt

Use good quality sea or mountain (rock) salt

Hydrate with pure, filtered, un-bottled (plastic) water

Acid/Alkaline Balance

The body should be 65% alkaline and 35% acid

Alkali’s are soluble salts and acids are corrosive agents

A balanced condition helps us think, act and decide well. Creates health and longevity.

A balanced food plan also creates ph balance of the blood

Balanced ph helps prevent disease in the body

Acid-Alkaline Chart

Recommended Reading The Bhagavad Gita

Patañjali’s Yoga Sutras

Yoga Philosoophy of Patañjali, Swāmi Hariharānanda Āranya

The Practices of Yoga for Your Digestion, Swāmi Satiyananda Saraswati

The Body Ecology, Donna Gates

The Second Brain, Michael D. Gershon, M.D.

The Yogān Jalaisāāram, Krishnamacharia

The Yoga of Nutrition, Omraam Mikhaël Aïvanhov

Nāmaste

by Nina Beucler RebstockCertified Health Planner, Nutrition Coach

Certified Kripalu Yoga Teacherwww.BigPictureLongLife.com

Blessings for a long and joyous life!