Yogic Yogic NutritionNutrition 101101

Erli P. MendozaErli P. Mendoza

Ayurveda ClassAyurveda Class

23 November 200823 November 2008

Beloved Mother NatureBeloved Mother Nature

You are here on our You are here on our table as our food.table as our food.

You are endlessly You are endlessly bountiful,bountiful,

benefactress of all.benefactress of all.

Please grant us health Please grant us health and strength,and strength,

wisdom and dispassionwisdom and dispassion

to find permanent peace to find permanent peace

and joy.and joy.

- Ancient Sanskrit Prayer- Ancient Sanskrit Prayer

India is steeped in dietary wisdom.India is steeped in dietary wisdom. Perhaps more than any other country, India’s great Perhaps more than any other country, India’s great traditions and religions are filled with food traditions and religions are filled with food celebrations and ceremonies, myths and magic: it is a celebrations and ceremonies, myths and magic: it is a journey into the yogic world of journey into the yogic world of Sanatana dharmaSanatana dharma, the , the Sanskrit expression for the underlying, eternal, true Sanskrit expression for the underlying, eternal, true essence of all religions.essence of all religions.

By following such a philosophy, yogis do not separate By following such a philosophy, yogis do not separate food from Self, God, or Nature, and turn all eating food from Self, God, or Nature, and turn all eating into a potentially sacred activity, each encounter with into a potentially sacred activity, each encounter with food into an opportunity to meet the Higher Self.food into an opportunity to meet the Higher Self.

AnnaAnna Yoga: The Yoga of Yoga: The Yoga of FoodFood

AyurvedaAyurveda develops our pure inner nature, and nutrition develops our pure inner nature, and nutrition or food management or yogic diet plays an important or food management or yogic diet plays an important part in this process.part in this process.

The Yogic scriptures, especially the The Yogic scriptures, especially the Bhagavad GitaBhagavad Gita, , divide food into three types: divide food into three types: sattvicsattvic, or pure; , or pure; rajasicrajasic, , or stimulating; and or stimulating; and tamasictamasic, or impure or rotten., or impure or rotten.

Loving NourishmentLoving Nourishment

Perhaps more than any other food philosophy, Perhaps more than any other food philosophy, the yogic nutrition is a repository of love-filled the yogic nutrition is a repository of love-filled wisdom, designed to calm the mind and wisdom, designed to calm the mind and prepare the body to receive nourishment.prepare the body to receive nourishment.

According to According to O.M. AivanhovO.M. Aivanhov,,

““Eating is a magic rite during which Eating is a magic rite during which the food becomes transformed into the food becomes transformed into health, force, love, light. While you health, force, love, light. While you eat… think of … food with love, for eat… think of … food with love, for that will make it open its treasures to that will make it open its treasures to you.”you.” [ [Living Yoga: A Comprehensive Guide for Daily Living Yoga: A Comprehensive Guide for Daily

LifeLife]]

In Sanskrit, In Sanskrit, pranaprana is the word that describes this is the word that describes this loving energy. loving energy. PranaPrana keeps us alive; it is the keeps us alive; it is the force of life that is in the food we eat, the air force of life that is in the food we eat, the air we breathe, everything.we breathe, everything.

Given that food’s Given that food’s pranaprana – its subtle, vital, life- – its subtle, vital, life-giving quality – is a major consideration in giving quality – is a major consideration in yogic nutrition, the person cooking the food yogic nutrition, the person cooking the food plays an important role.plays an important role.

““The The Bhagavad GitaBhagavad Gita tells us that if the tells us that if the cook who prepares cook who prepares the food is not of a the food is not of a loving, calm nature, loving, calm nature, the food won’t the food won’t benefit you – benefit you – spiritually, mentally, spiritually, mentally, or physically.”or physically.”

[[Dr. K. L. Chopra, cardiologistDr. K. L. Chopra, cardiologist]]

To pursue the spiritual life, To pursue the spiritual life,

““the the Bhagavad GitaBhagavad Gita tells us to tells us to honor all living things – including honor all living things – including food – as part of an interdependent food – as part of an interdependent oneness. With this consciousness, we oneness. With this consciousness, we are doing something that brings are doing something that brings peace, bliss, and a stress-free life..”peace, bliss, and a stress-free life..” [[Dharmananda, ibidDharmananda, ibid]]

Yogic NutritionYogic Nutrition

What are “yogic foods”?What are “yogic foods”?

One verse in the One verse in the Bhagavad GitaBhagavad Gita tells us they are tells us they are

““foods that promote life, mental strength, foods that promote life, mental strength, vitality, cheerfulness, and a loving nature” vitality, cheerfulness, and a loving nature”

((Chapter 17, verse 8Chapter 17, verse 8).).

The The Bhagavad GitaBhagavad Gita is a repository of wise is a repository of wise words, but what makes its nutrition philosophy words, but what makes its nutrition philosophy a coherent whole is the concept of the three a coherent whole is the concept of the three gunas,gunas, or the qualities of nature, mentioned or the qualities of nature, mentioned throughout.throughout.

““It is written in our scriptures that the It is written in our scriptures that the gunasgunas are are the three attributes of nature that reflect the three attributes of nature that reflect temperament, or inner life.” [temperament, or inner life.” [Dharmananda, ibidDharmananda, ibid]]

Three Types of Food – and Three Types of Food – and qualities – associated with qualities – associated with

the the

Tri-Tri-GunasGunas

PURITY - SATTVAPURITY - SATTVA

Foods that promote life, lucidity, strength, Foods that promote life, lucidity, strength, health, happiness, and satisfaction, and that health, happiness, and satisfaction, and that are savory, rich in oil, firm, and heart-are savory, rich in oil, firm, and heart-gladdening are agreeable to the sattva-gladdening are agreeable to the sattva-natured person.natured person.

The Yogic nutrition or diet is based on pure, The Yogic nutrition or diet is based on pure, sattvic sattvic foods.foods.

SattvicSattvic foods calm the mind and sharpen the intellect. foods calm the mind and sharpen the intellect. These are pure, wholesome, and naturally delicious, These are pure, wholesome, and naturally delicious, without preservatives or artificial flavorings.without preservatives or artificial flavorings.

They include fresh and dried fruits and berries, pure They include fresh and dried fruits and berries, pure fruit juices, raw or lightly cooked vegetables, salads, fruit juices, raw or lightly cooked vegetables, salads, grains, legumes, nuts, seeds, whole-grain breads, grains, legumes, nuts, seeds, whole-grain breads, honey, fresh herbs, herbal teas, and dairy products honey, fresh herbs, herbal teas, and dairy products such as milk and butter.such as milk and butter.

A A sattvicsattvic diet is easily digested and supplies maximum diet is easily digested and supplies maximum energy, increasing vitality, strength, and endurance.energy, increasing vitality, strength, and endurance.

It will help eliminate fatigue, even for those who It will help eliminate fatigue, even for those who undertake strenuous and difficult work.undertake strenuous and difficult work.

Yogis believe that people’s food preferences reflect Yogis believe that people’s food preferences reflect their level of mental purity and that these preferences their level of mental purity and that these preferences alter as they develop spiritually.alter as they develop spiritually.

A A sattvicsattvic diet brings purity diet brings purity and calmness to the and calmness to the mind, and is both mind, and is both soothing and nourishing soothing and nourishing to the body. It promotes to the body. It promotes cheerfulness, serenity cheerfulness, serenity and mental clarity, and and mental clarity, and helps maintain mental helps maintain mental poise and nervous poise and nervous equilibrium throughout equilibrium throughout the day.the day.

OVERACTIVITY - RAJASOVERACTIVITY - RAJAS

Foods that are pungent, sour, salty, spicy, sharp, Foods that are pungent, sour, salty, spicy, sharp, harsh, and burning are covered by the rajas-harsh, and burning are covered by the rajas-natured person.natured person.

Yogic nutrition avoids substances that are Yogic nutrition avoids substances that are overstimulating, or overstimulating, or rajasicrajasic. Onions, garlic, coffee, . Onions, garlic, coffee, tea, and tobacco are tea, and tobacco are rajasicrajasic, as are heavily spiced and , as are heavily spiced and salted items, and many fast foods and snacks.salted items, and many fast foods and snacks.

Refined sugar, soft drinks, and chocolate are rajsic. Refined sugar, soft drinks, and chocolate are rajsic. RajasicRajasic foods arouse animal passions, bring a restless foods arouse animal passions, bring a restless state of mind, and make the person overactive.state of mind, and make the person overactive.

RajasicRajasic foods destroy the mind/body balance that is foods destroy the mind/body balance that is essential for happiness.essential for happiness.

RajasicRajasic foods overstimulate the body and mind, cause foods overstimulate the body and mind, cause physical and mental stress, and encourage circulatory physical and mental stress, and encourage circulatory and nervous disorders.and nervous disorders.

““The foods that are bitter, The foods that are bitter, sour, saline, excessively sour, saline, excessively hot, pungent, dry, and hot, pungent, dry, and burning, are liked by the burning, are liked by the rajasicrajasic and are and are productive of pain, productive of pain, grief, and disease.”grief, and disease.”

INERTIA - TAMASINERTIA - TAMAS

That which is spoiled, tasteless, putrid, stale, left That which is spoiled, tasteless, putrid, stale, left over, and unclean is food agreeable to the over, and unclean is food agreeable to the tamas-natured person.tamas-natured person.

TamasicTamasic substances are avoided in the Yogic diet substances are avoided in the Yogic diet because they produce feelings of heaviness and because they produce feelings of heaviness and lethargy.lethargy.

Meat, fish, eggs, drugs, and alcohol are Meat, fish, eggs, drugs, and alcohol are tamasictamasic, as are , as are overcooked and packaged foods.overcooked and packaged foods.

Other Other tamasictamasic items include those that have been items include those that have been fermented, burned, fried, barbecued, or reheated fermented, burned, fried, barbecued, or reheated many times, as well as stale products or those many times, as well as stale products or those containing preservatives. Mushrooms are considered containing preservatives. Mushrooms are considered tamasictamasic, since they grow in the dark., since they grow in the dark.

A A tamasictamasic diet benefits neither body nor mind. It makes diet benefits neither body nor mind. It makes a person dull and lazy, lacking in high ideals, purpose a person dull and lazy, lacking in high ideals, purpose and motivation. and motivation.

Such individuals tend to suffer from chronic ailments Such individuals tend to suffer from chronic ailments and from depression.and from depression.

Overeating is Overeating is tamasictamasic..

““That food which is stale, That food which is stale, tasteless, tasteless,

putrid, rotten, putrid, rotten,

and impure refuse, and impure refuse,

is the food is the food

liked by the liked by the tamasictamasic.”.”

HIGHLIGHTS:HIGHLIGHTS:It is the It is the sattvasattva, or , or sattvicsattvic food, that constitute the yogic food, that constitute the yogic

diet. diet. To the Western mind, it is To the Western mind, it is lacto-vegetarianlacto-vegetarian, consisting , consisting

mainly of fruits, vegetables, whole grains, beans and mainly of fruits, vegetables, whole grains, beans and peas, nuts and seeds, and daily products, particularly peas, nuts and seeds, and daily products, particularly milk and yogurt.milk and yogurt.

Honey, pure water, and Honey, pure water, and gheeghee (Indian clarified butter) are (Indian clarified butter) are also believed to promote also believed to promote sattvasattva aspect. aspect.

Eggs, which are perceived as Eggs, which are perceived as rajasicrajasic, are avoided; , are avoided; because milk and yogurt are considered easy to because milk and yogurt are considered easy to digest, they are included.digest, they are included.

As a contrast, As a contrast, rajasrajas, or , or rajasicrajasic, stimulating foods, such , stimulating foods, such as coffee, chili peppers, garlic, and onions, are said to as coffee, chili peppers, garlic, and onions, are said to agitate and stimulate the mind and body. agitate and stimulate the mind and body.

TamasTamas, the , the tamasictamasic category, includes old or stale food, category, includes old or stale food, foods that are past their time that might have been in foods that are past their time that might have been in the pantry or refrigerator for a while, such as old the pantry or refrigerator for a while, such as old crackers or frozen meat or poultry. According to the crackers or frozen meat or poultry. According to the Bhagavad GitaBhagavad Gita, these foods are believed to promote , these foods are believed to promote laziness, allergies, and fatigue.laziness, allergies, and fatigue.

Mending the Mind-BodyMending the Mind-Body

Along with creating food with loving energy, and Along with creating food with loving energy, and recognizing that different foods promote different recognizing that different foods promote different emotional states, the emotional states, the sattvicsattvic diet also places much diet also places much importance on other of its mind-body benefits.importance on other of its mind-body benefits.

““Because Because sattvicsattvic nutrition is natural and easily digested, nutrition is natural and easily digested, you get only the nutrients that help the body… and you get only the nutrients that help the body… and the soul. When we take the soul. When we take sattvicsattvic food, we feel less food, we feel less anger, greed, or jealousy – all these [negative] things anger, greed, or jealousy – all these [negative] things the mind creates.”the mind creates.”

What happens when we eat What happens when we eat rajasic rajasic or or tamasictamasic foods? foods?

The contention is that if we eat spicy, The contention is that if we eat spicy, rajasicrajasic food, or food, or tamasictamasic food such as meat, fish, or poultry, digestion food such as meat, fish, or poultry, digestion is more difficult. Then toxins have more of an is more difficult. Then toxins have more of an opportunity to enter the bloodstream – not unlike the opportunity to enter the bloodstream – not unlike the minerals from fruit that go inside the body, but now minerals from fruit that go inside the body, but now there are toxins. Organs can be affected by these there are toxins. Organs can be affected by these impurities circulating in the blood. And if they are, impurities circulating in the blood. And if they are, we become ill.we become ill.

With a focus on the digestive process, the With a focus on the digestive process, the Bhagavad GitaBhagavad Gita also suggests also suggests whenwhen to eat. to eat.

““One should eat only when one is One should eat only when one is hungry, not when one thinks one hungry, not when one thinks one should.” should.”

Eating when you’re not hungry places a strain on the Eating when you’re not hungry places a strain on the digestive system; in turn, this creates two problems:digestive system; in turn, this creates two problems:

First, if you overeat you can stretch the stomach, and First, if you overeat you can stretch the stomach, and digestive enzymes then won’t have room to digest the digestive enzymes then won’t have room to digest the food with the result that the brain and heart get less food with the result that the brain and heart get less nourishment. nourishment.

Second, overeating impairs circulation, increasing the Second, overeating impairs circulation, increasing the odds of becoming sleepy afterward.odds of becoming sleepy afterward.

The The mentalitymentality we bring to we bring to food is yet another food is yet another important component for important component for creating spiritual and creating spiritual and physical well-being.physical well-being.

Try never to sit down to a Try never to sit down to a meal without being meal without being thankful. If we don’t thankful. If we don’t give respect to the food give respect to the food we are eating, it won’t we are eating, it won’t heal and nurture us. heal and nurture us.

One unique way to honor and respect food is by savoring its One unique way to honor and respect food is by savoring its colors. First, eat with your eyes. Food and natural colors colors. First, eat with your eyes. Food and natural colors should be arranged beautifully, so the eyes appreciate first. should be arranged beautifully, so the eyes appreciate first. Then the nose smells the food and digestion has already Then the nose smells the food and digestion has already begun.begun.

Respect is given in part, by concentrating on the food: Respect is given in part, by concentrating on the food: seeing it, then eating, chewing, and grinding it, seeing it, then eating, chewing, and grinding it, making sure it’s ready to be swallowed and put into making sure it’s ready to be swallowed and put into the stomach.the stomach.

Roots of Spiritual NutritionRoots of Spiritual Nutrition

Linking nutrient-dense, Linking nutrient-dense, nourishing foods such as nourishing foods such as fresh fruits and vegetables, fresh fruits and vegetables, whole grains, legumes, nuts, whole grains, legumes, nuts, and seeds to spiritual well-and seeds to spiritual well-being is based on the being is based on the centuries-old practice of centuries-old practice of yogis using their own bodies yogis using their own bodies and minds as laboratories.and minds as laboratories.

Over time, as their intuition, Over time, as their intuition, perceptions, and sensitivity perceptions, and sensitivity became finely honed, they became finely honed, they were able to detect in their were able to detect in their own bodies energetic states own bodies energetic states of which others were of which others were unconscious.unconscious.

Yogis found that certain foods would tend to Yogis found that certain foods would tend to deposit toxins in the body, making it difficult deposit toxins in the body, making it difficult to be still, to sit quietly and meditate, or to to be still, to sit quietly and meditate, or to maintain certain poses. maintain certain poses.

These ancient seers saw the These ancient seers saw the sattvicsattvic, , rajasicrajasic, or , or tamasictamasic nature of food as based on its nature of food as based on its vibrationalvibrational quality ( quality (pranaprana). ). Vibrational qualityVibrational quality refers to the energy of the food. refers to the energy of the food. How powerful How powerful is that energy?is that energy? Is it still life-giving?Is it still life-giving?

For example: If you pick a peach fruit from a tree, it has a certain For example: If you pick a peach fruit from a tree, it has a certain quality (quality (pranaprana), a certain energy within. If you take the same ), a certain energy within. If you take the same peach and cook or bake it, then its vibrational quality changes; peach and cook or bake it, then its vibrational quality changes; it no longer has the same vitality. it no longer has the same vitality.

For a yogi, the vitality and energy in food is important, For a yogi, the vitality and energy in food is important, especially when you consider the diet’s main purpose, especially when you consider the diet’s main purpose, which is to keep the body free from toxins and the which is to keep the body free from toxins and the mind quiet.mind quiet.

Within the framework of Within the framework of sattvicsattvic nutrition, the nutrition, the vibrational qualities or the vibrational qualities or the pranaprana of food take of food take on supreme importance. on supreme importance.

SattvicSattvic food is believed to nurture and heal, to food is believed to nurture and heal, to sustain life. In contrast,sustain life. In contrast, tamasic tamasic or or rajasicrajasic food food may offer inadequate energy, therefore taking – may offer inadequate energy, therefore taking – rather than giving – life-sustaining energy.rather than giving – life-sustaining energy.

While While informationinformation about vitamins and minerals, about vitamins and minerals, etc., is the core of Western nutrition, etc., is the core of Western nutrition, transformationtransformation is the essence of India’s yogic- is the essence of India’s yogic-based nutrition philosophy.based nutrition philosophy.

Like all yoga practices, the Like all yoga practices, the sattvic sattvic diet is designed diet is designed to keep the mind to keep the mind tranquil. For “only in a tranquil. For “only in a state of serenity,” the state of serenity,” the yogis tell us, “can our yogis tell us, “can our unique spirit emerge.” unique spirit emerge.” Indeed, by encouraging Indeed, by encouraging us to linger in that us to linger in that limitless space between limitless space between thought and breath, the thought and breath, the yogic diet holds the yogic diet holds the promise of spiritual, promise of spiritual, physical, and emotional physical, and emotional well-being.well-being.

In Search of SpiritfoodIn Search of Spiritfood

What follows is a synthesis of dietary guidelines What follows is a synthesis of dietary guidelines gleaned from India’s ancient scriptures: the gleaned from India’s ancient scriptures: the UpanishadsUpanishads, , Bhagavad GitaBhagavad Gita, Patanjali’s , Patanjali’s YogaYoga SutrasSutras, and others. They are designed to help , and others. They are designed to help transform meals into an opportunity for transform meals into an opportunity for spiritual growth.spiritual growth.

Consciousness While EatingConsciousness While Eating

Always have love and respect for your food.Always have love and respect for your food.The consciousness, or mentality, we bring to food may be the most The consciousness, or mentality, we bring to food may be the most

important ingredient in the meal. Think positive thoughts of important ingredient in the meal. Think positive thoughts of peace and love when preparing food. Such a consciousness may peace and love when preparing food. Such a consciousness may be transferred into the food, enhancing digestion, and be transferred into the food, enhancing digestion, and empowering it with the ability to nourish both mind-body and empowering it with the ability to nourish both mind-body and soul.soul.

Do not eat when angry.Do not eat when angry.Negative thoughts are believed to create poisons that eventually Negative thoughts are believed to create poisons that eventually

are secreted by the glands. Like vitamins and minerals in life-are secreted by the glands. Like vitamins and minerals in life-giving foods foods, negative, angry thoughts may be giving foods foods, negative, angry thoughts may be metabolized, too, eventually producing toxins. Also, anger or metabolized, too, eventually producing toxins. Also, anger or stress may limit the production of digestive enzymes in our stress may limit the production of digestive enzymes in our stomach, making it difficult for food to be adequately digested.stomach, making it difficult for food to be adequately digested.

Take meals in a relaxed frame of mind. Take meals in a relaxed frame of mind. A calm state of mind is ideal for preparing the body to receive A calm state of mind is ideal for preparing the body to receive

nourishment. During meals, silence or warm conversation nourishment. During meals, silence or warm conversation among family members or friends can create balanced, loving among family members or friends can create balanced, loving energy, enhancing digestion and, ultimately, food’s ability to energy, enhancing digestion and, ultimately, food’s ability to nourish. Avoid eating when rushed. nourish. Avoid eating when rushed.

Do not be a slave to any diet theory.Do not be a slave to any diet theory.Maintaining a mind that is tranquil and peaceful, pursuing union Maintaining a mind that is tranquil and peaceful, pursuing union

with the Absolute, is the purpose of all yoga. Following rigid with the Absolute, is the purpose of all yoga. Following rigid dietary rules is more likely to produce the opposite: stress, dietary rules is more likely to produce the opposite: stress, anxiety, worry, and doubt. Like the yogis, use your own anxiety, worry, and doubt. Like the yogis, use your own experience and intuition to create your own ideal eating style.experience and intuition to create your own ideal eating style.

Remember the Absolute, the life-force, the in-Remember the Absolute, the life-force, the in-dweller of all foodsdweller of all foods

BrahmanBrahman is the Sanskrit word that attempts to describe is the Sanskrit word that attempts to describe the indescribable; “a supreme, blissful consciousness” the indescribable; “a supreme, blissful consciousness” only hints at its meaning. Such a noble frame of only hints at its meaning. Such a noble frame of minds is believed to make all but poisonous food minds is believed to make all but poisonous food healing, healing, sattvicsattvic, and healthful. , and healthful.

What to EatWhat to Eat Choose foods that promote a balanced state.Choose foods that promote a balanced state.To pursue physical and psycho-spiritual well-being, To pursue physical and psycho-spiritual well-being,

choose fresh, whole foods in their natural state as often as choose fresh, whole foods in their natural state as often as possible. Eat a natural diet that includes lots of fresh fruits, possible. Eat a natural diet that includes lots of fresh fruits, vegetables, whole grains, legumes, nuts, and seeds.vegetables, whole grains, legumes, nuts, and seeds.

Avoid fried food.Avoid fried food.Centuries before knowledge of health-robbing free-radicals and Centuries before knowledge of health-robbing free-radicals and

fear of fat, yogis believed that fried food caused injury to the fear of fat, yogis believed that fried food caused injury to the body. They were right. We now know that too much fat can body. They were right. We now know that too much fat can impair the immune system, and is linked with heart disease impair the immune system, and is linked with heart disease and other ailments. Another reason to avoid fried food: it’s and other ailments. Another reason to avoid fried food: it’s considered considered rajasicrajasic and therefore hinders spirituality. and therefore hinders spirituality.

Select perfectly ripe fruit; avoid unripe fruits. Select perfectly ripe fruit; avoid unripe fruits. Fruit that hasn’t matured hasn’t reached its nutritional Fruit that hasn’t matured hasn’t reached its nutritional peak. Not only is it difficult for your body to digest peak. Not only is it difficult for your body to digest and assimilate, you’ll also be cheating yourself and assimilate, you’ll also be cheating yourself nutritionally.nutritionally.

Avoid drinking coffee or tea, especially at night. Avoid drinking coffee or tea, especially at night. Coffee and tea contain caffeine, making them Coffee and tea contain caffeine, making them

stimulating and stimulating and rajasicrajasic. To maintain a serene state of . To maintain a serene state of mind – and sleep deeply – avoid beverages laced with mind – and sleep deeply – avoid beverages laced with caffeine. caffeine.

Liquids. Liquids. Do not drink water or other liquids during, just Do not drink water or other liquids during, just before, or after meals. Though it is an unpopular idea before, or after meals. Though it is an unpopular idea in the West, liquids mixed with food are believed to in the West, liquids mixed with food are believed to dilute gastric juices, causing indigestion. The ideal: dilute gastric juices, causing indigestion. The ideal: Drink liquids an hour or two before or after eating Drink liquids an hour or two before or after eating solid food. solid food. (Note: If you experience thirst while eating, (Note: If you experience thirst while eating, moisten food with saliva. Chew food until solids becomes moisten food with saliva. Chew food until solids becomes liquefied in your mouth.)liquefied in your mouth.)

When to EatWhen to Eat Beware of false hunger.Beware of false hunger.Eat only when you are truly hungry. A sensation of hunger is the Eat only when you are truly hungry. A sensation of hunger is the

body’s built-in-clock, telling you it’s time to eat. If you “wait body’s built-in-clock, telling you it’s time to eat. If you “wait out” the desire to eat, and it leaves, then you’re probably not out” the desire to eat, and it leaves, then you’re probably not really hungry. More likely, you’re responding to eating cues or really hungry. More likely, you’re responding to eating cues or a habitual eating pattern. When you’re truly hungry, the desire a habitual eating pattern. When you’re truly hungry, the desire to eat will not go away.to eat will not go away.

Consume larger meals earlier in the day; eat lightly in the Consume larger meals earlier in the day; eat lightly in the evening. evening.

Not only do we need – and use more efficiently – food energy Not only do we need – and use more efficiently – food energy eaten earlier in the day, but heavy evening meals are likely to eaten earlier in the day, but heavy evening meals are likely to cause weight gain. Why? The body’s metabolism, including cause weight gain. Why? The body’s metabolism, including digestion, slows down as the day progresses, even more so as digestion, slows down as the day progresses, even more so as we sleep. Try to make lunch the calorie-dense meal.we sleep. Try to make lunch the calorie-dense meal.

Avoid eating between meals or late at night.Avoid eating between meals or late at night.

When you are truly hungry, meaning you have a good When you are truly hungry, meaning you have a good appetite, it’s likely your stomach is “empty.” Eating between appetite, it’s likely your stomach is “empty.” Eating between meals or before going to sleep increases the odds that food meals or before going to sleep increases the odds that food from a prior meal hasn’t been completely digested. The result: from a prior meal hasn’t been completely digested. The result: Food may ferment, become acidic, or cause gas and bloating. Food may ferment, become acidic, or cause gas and bloating. To avoid this, do not eat at least two hours after a meal or To avoid this, do not eat at least two hours after a meal or before going to sleep.before going to sleep.

How to EatHow to Eat Chew food thoroughly.Chew food thoroughly.The digestion of food begins in your mouth, when it mixes with The digestion of food begins in your mouth, when it mixes with

enzymes in your saliva. Chew each mouthful slowly and enzymes in your saliva. Chew each mouthful slowly and thoroughly, until it is almost liquefied. Avoid gulping down thoroughly, until it is almost liquefied. Avoid gulping down food; instead, swallow it slowly.food; instead, swallow it slowly.

Stop eating when three-quarters of the stomach is full.Stop eating when three-quarters of the stomach is full.Ancient scriptures tell us that stomach is about as large as what Ancient scriptures tell us that stomach is about as large as what

you can hold in your two hands; perhaps about the size of your you can hold in your two hands; perhaps about the size of your fist. The belief: filling your stomach about three-quarters fist. The belief: filling your stomach about three-quarters during a meal leaves enough room for digestive enzymes to during a meal leaves enough room for digestive enzymes to break down food. Overeating break down food. Overeating sattvicsattvic foods can make them foods can make them tamasictamasic. .

Avoid eating foods you do not enjoy – or overeating food you Avoid eating foods you do not enjoy – or overeating food you especially like. The mentality you bring to food is believed to especially like. The mentality you bring to food is believed to influence the mind-body. Eating food you like increases the influence the mind-body. Eating food you like increases the odds of imbuing it with positive, loving energy; food you do odds of imbuing it with positive, loving energy; food you do not enjoy is more likely to produce negative, “life-taking” not enjoy is more likely to produce negative, “life-taking” vibrations. But even with sattvic foods you enjoy, moderation vibrations. But even with sattvic foods you enjoy, moderation and balance are the keys.and balance are the keys.

Abandon too many food mixtures or combinations.Abandon too many food mixtures or combinations.Yogis place much importance on the stomach’s digestive Yogis place much importance on the stomach’s digestive

capacity, and eating according to what it can easily capacity, and eating according to what it can easily metabolize. They believe it is difficult for the body’s digestive metabolize. They believe it is difficult for the body’s digestive juices to digest complex food combinations. Eat only four or juices to digest complex food combinations. Eat only four or five kinds of food at any one meal.five kinds of food at any one meal.

Namaste.Namaste.