Food is an important tool a yogi can use to cultivate samadhi, the settling of the mind (described in detail in my blog post “What is yoga”) . Through yoga postures, meditation, food, and thoughts, the body & mind are purified and the mind settles.
As with selecting a style of yoga to practice, selecting your diet is very much dependent on your individual body. A plant based diet works for some and others may require meat. Nuts and seeds can be nourishing but can also be allergens. Some raw food can be ideal for certain individuals, yet for others cooked food is more appropriate. Experiment, observe, and decide for yourself.
Once you do find what is digestible for you, continue to remain attentive to the ebb and flow of your body's needs. Your body's needs can change over the years and even daily. Just as when you practice the postures of yoga, some days you are more flexible than others; the important thing is not really why, but rather that you notice and respect it. Your body is very wise, trust it.
Changes in physical activity levels, mental stress, emotional state, hormones, and the contraction of disease are a few examples of reasons the body’s needs change. Simply remain attentive and never assume it should be the same as it was yesterday; listen to the body, it is always speaking.
Aside from your individual body’s requirements, the way a food is grown, harvested, and processed determines if it will support or harm your digestion:
Dairy (e.g. Milk & cheese): If dairy is raw (unpasteurized) and obtained from animals fed their natural diet, e.g. grass fed cows, it can be a very nourishing food. Unfortunately, today dairy products are pasteurized, not raw. They are heated and pressurized, destroying good bacteria, as well as enzymes. These factors make commercial milk products very hard to digest & damaging to health. Most dairy products today are also obtained from animals fed grain, not grass, reducing the quality of nutrients. They are further injected with hormones and antibiotics, all which end up in the milk we drink. Antibiotics destroy healthy intestinal bacteria, which aids digestion. Synthetic hormones disrupt the natural balance of our own hormones. They must also be processed by the liver, and over time weaken this essential digestive organ.
Meat & Eggs: To avoid ingestion of antibiotics & hormones given to animals we must buy organic meat. We should also buy grass fed beef and free-range chicken/eggs (chickens allowed to roam free and eat their natural omnivorous diet containing worms). When we eat the meat or eggs of animals fed unnatural diets the content of omega 3, and CLA, which helps digest saturated fats, is significantly reduced.
Fruits & Vegetables: Vegetables obtained through traditional farming methods, used on many small local farms, are much higher in nutrients than those produced using industrial farming methods, which deplete the soil. Buy organic to avoid pesticides, herbicides ,which kill beneficial bacteria used in digestion. Fruits and vegetables grown close to home and in season are going to contain the most nutrients. Growing your own vegetables in a community garden or on your balcony is also a great option.
Fats: When buying animal based fats like butter consider all which applies to meat and dairy products: antibiotics & hormones are of course found in the fats of the animal, pasteurization presents the same digestive issues, and the nutrient content is far better in grass fed cattle butter. When buying plant based fats: pesticides & herbicides can be avoided by buying organic. As plant fats are more sensitive to damage from heat/light/oxygen, we should look for vegetable fats that are produced through the first cold pressing. When vegetable fats are damaged by heat, become free radicals, and can damage the intestinal lining.
Beans & Grains: Buy organic to avoid pesticides and herbicides. Buy fresh or dried beans, never canned. Canned beans are pasteurized (lacking good bacteria, nutrients, and digestive enzymes). Canned beans also contain high levels of phytic acid (phytic acid inhibits nutrient absorption) which cannot be removed even through proper preparation at home (dried beans can be prepared at home to make them digestible, in the next section we will discuss this). Beans which are not prepared for digestion deplete enzymes and exhaust the pancreas (an important organ in the digestion of carbohydrates).
A word on soy: 90% of soy is genetically modified ,look for soy labelled non-gmo, there is no requirement that companies label products that have been genetically modified. Soy is also particularly difficult to digest due to it's levels of phytic acid and must be prepared and consumed with care. Traditionally the Japanese only ate fermented soy products (e.g. miso soup), and only as a side dish (in small quantities). Tofu should be avoided as it is not fermented, substitute for tempeh which is fermented. Any soy products, such as soy milk bought ready made in the store should be avoided as it is unfermented.
Here I have addressed some of the main things to consider in food production and processing. Just as crucial in improving digestive capacity and nutrient absorption is how we prepare are good.
Prepare food with care to enhance digestion and absorption of nutrients:
Beans and grains naturally contain high levels of phytic acid which blocks the absorption of nutrients. To reduce phytic acid and make nutrients available, simply soak beans and grains overnight in room temperature water. Even better if you leave them longer to germinate, in this case you actually begin to increase the nutrients within the grain/bean being consumed. Soy with it's high level of phytic acid is particularly important to ferment.
Nuts and seeds should also be soaked in water in order to make nutrients free for absorption. Some seeds like flax seeds need to be ground to absorb the nutrients.
Meats should also be prepared in advance, soaking in a marinade which acts to pre-digest the meat for better absorption . Use any acid (wine, lemon, vinegar), salt, and a fat (e.g. olive oil) along with any spices you desire (spices are also useful in enhancing digestion).
Vegetables are best eaten slightly cooked and with an oil/fat to aid/enhance absorption of nutrients. In order to avoid losing nutrients during cooking, steaming or oven roasting are the best methods.
Fats and oils should be selected with the cooking temperature in mind. Olive oil and other vegetable oils should only be used on warm/cold food (not for cooking), except for coconut oil which is technically a saturated fat and can therefore be used at higher temperatures without being damaged. use butter/coconut oil at higher temperatures.
Sourcing and preparing food properly is the foundation to digestive health, yet in order to optimize digestive health we must go deeper.
You might eat all the right things but there is a limit to what you can attain with food alone. The psychological and emotional levels are at the root of healing. Food does not only influence your mind, your mind also influences your ability to absorb and digest food properly. There is a two way relationship you must always keep in mind.
Digestion and absorption of nutrients is highly dependent on the proper communication of your gut and brain. Therefore caring for the nervous system (which can be done using yoga asanas) , and caring for the mind itself (which can be done using meditation) are essential to digestive and overall health.
Sometimes implementing changes in the diet causes more stress and weakens digestion, inhibiting the very thing we are seeking. Just observe how you eat, how you feel, don't force it. Continue to practice yoga, and care for your mental health in parallel; the food your body demands will shift naturally. Keep observing, keep listening, keep honoring your body where it is now.
As you continue practicing yoga, meditation, and eating better quality food, you begin purifying physically, emotionally and mentally, as a result, maintaining healthy habits becomes easier. Addictions, habits, and cravings flourish within a certain context, so as you change that context, it is easier to detach & create new habits which are healthier. Your body's needs also shift as you purify it, remain attentive.
Ayurveda, Sattva, & Ahimsa: Ancient wisdom and it's application to yoga practitioners.
Ayurveda is a traditional healing system which originates in India. Ayurvedic medicine uses an integral approach, providing recommendations on food in parallel with exercise/yoga and lifestyle changes to optimize health.
Ayurveda describes three qualities of food: sattvic (balancing), rajastic (stimulating), or tamasic (sedative). Due to the balancing nature of sattvic foods, logically, many practitioners of yoga attempt to eat mainly foods classified as sattvic. Sattvic foods include, for example: Milk, grains, beans, vegetables and fruits. However, whether a food is sattvic in ayurveda, not only depends on what food it is, but very importantly, on how it is produced, processed, and cooked.
Milk, for example, in its natural raw state is classified as a sattvic food ; unfortunately, the milk available today is not sattvic in any way. As we have already discussed, milk is pasteurized, the cows are fed grains not grass, they are filled with hormones & antibiotics, and in the end we are left with a product (of tamasic quality) which lowers our energy. Refer back to the sections on grains, beans, and vegetables to understand how the classification of these foods is also influenced during production, processing, and cooking. We must consider production and processing when deeming foods sattvic, rajasic, and tamasic.
Fruits & Vegetables: Vegetables obtained through traditional farming methods, used on many small local farms, are much higher in nutrients than those produced using industrial farming methods, which deplete the soil. Buy organic to avoid pesticides, herbicides ,which kill beneficial bacteria used in digestion. Fruits and vegetables grown close to home and in season are going to contain the most nutrients. Growing your own vegetables in a community garden or on your balcony is also a great option.
Fats: When buying animal based fats like butter consider all which applies to meat and dairy products: antibiotics & hormones are of course found in the fats of the animal, pasteurization presents the same digestive issues, and the nutrient content is far better in grass fed cattle butter. When buying plant based fats: pesticides & herbicides can be avoided by buying organic. As plant fats are more sensitive to damage from heat/light/oxygen, we should look for vegetable fats that are produced through the first cold pressing. When vegetable fats are damaged by heat, become free radicals, and can damage the intestinal lining.
Beans & Grains: Buy organic to avoid pesticides and herbicides. Buy fresh or dried beans, never canned. Canned beans are pasteurized (lacking good bacteria, nutrients, and digestive enzymes). Canned beans also contain high levels of phytic acid (phytic acid inhibits nutrient absorption) which cannot be removed even through proper preparation at home (dried beans can be prepared at home to make them digestible, in the next section we will discuss this). Beans which are not prepared for digestion deplete enzymes and exhaust the pancreas (an important organ in the digestion of carbohydrates).
A word on soy: 90% of soy is genetically modified ,look for soy labelled non-gmo, there is no requirement that companies label products that have been genetically modified. Soy is also particularly difficult to digest due to it's levels of phytic acid and must be prepared and consumed with care. Traditionally the Japanese only ate fermented soy products (e.g. miso soup), and only as a side dish (in small quantities). Tofu should be avoided as it is not fermented, substitute for tempeh which is fermented. Any soy products, such as soy milk bought ready made in the store should be avoided as it is unfermented.
Here I have addressed some of the main things to consider in food production and processing. Just as crucial in improving digestive capacity and nutrient absorption is how we prepare are good.
Prepare food with care to enhance digestion and absorption of nutrients:
Beans and grains naturally contain high levels of phytic acid which blocks the absorption of nutrients. To reduce phytic acid and make nutrients available, simply soak beans and grains overnight in room temperature water. Even better if you leave them longer to germinate, in this case you actually begin to increase the nutrients within the grain/bean being consumed. Soy with it's high level of phytic acid is particularly important to ferment.
Nuts and seeds should also be soaked in water in order to make nutrients free for absorption. Some seeds like flax seeds need to be ground to absorb the nutrients.
Meats should also be prepared in advance, soaking in a marinade which acts to pre-digest the meat for better absorption . Use any acid (wine, lemon, vinegar), salt, and a fat (e.g. olive oil) along with any spices you desire (spices are also useful in enhancing digestion).
Vegetables are best eaten slightly cooked and with an oil/fat to aid/enhance absorption of nutrients. In order to avoid losing nutrients during cooking, steaming or oven roasting are the best methods.
Fats and oils should be selected with the cooking temperature in mind. Olive oil and other vegetable oils should only be used on warm/cold food (not for cooking), except for coconut oil which is technically a saturated fat and can therefore be used at higher temperatures without being damaged. use butter/coconut oil at higher temperatures.
Sourcing and preparing food properly is the foundation to digestive health, yet in order to optimize digestive health we must go deeper.
You might eat all the right things but there is a limit to what you can attain with food alone. The psychological and emotional levels are at the root of healing. Food does not only influence your mind, your mind also influences your ability to absorb and digest food properly. There is a two way relationship you must always keep in mind.
Digestion and absorption of nutrients is highly dependent on the proper communication of your gut and brain. Therefore caring for the nervous system (which can be done using yoga asanas) , and caring for the mind itself (which can be done using meditation) are essential to digestive and overall health.
Sometimes implementing changes in the diet causes more stress and weakens digestion, inhibiting the very thing we are seeking. Just observe how you eat, how you feel, don't force it. Continue to practice yoga, and care for your mental health in parallel; the food your body demands will shift naturally. Keep observing, keep listening, keep honoring your body where it is now.
As you continue practicing yoga, meditation, and eating better quality food, you begin purifying physically, emotionally and mentally, as a result, maintaining healthy habits becomes easier. Addictions, habits, and cravings flourish within a certain context, so as you change that context, it is easier to detach & create new habits which are healthier. Your body's needs also shift as you purify it, remain attentive.
Ayurveda, Sattva, & Ahimsa: Ancient wisdom and it's application to yoga practitioners.
Ayurveda is a traditional healing system which originates in India. Ayurvedic medicine uses an integral approach, providing recommendations on food in parallel with exercise/yoga and lifestyle changes to optimize health.
Ayurveda describes three qualities of food: sattvic (balancing), rajastic (stimulating), or tamasic (sedative). Due to the balancing nature of sattvic foods, logically, many practitioners of yoga attempt to eat mainly foods classified as sattvic. Sattvic foods include, for example: Milk, grains, beans, vegetables and fruits. However, whether a food is sattvic in ayurveda, not only depends on what food it is, but very importantly, on how it is produced, processed, and cooked.
Milk, for example, in its natural raw state is classified as a sattvic food ; unfortunately, the milk available today is not sattvic in any way. As we have already discussed, milk is pasteurized, the cows are fed grains not grass, they are filled with hormones & antibiotics, and in the end we are left with a product (of tamasic quality) which lowers our energy. Refer back to the sections on grains, beans, and vegetables to understand how the classification of these foods is also influenced during production, processing, and cooking. We must consider production and processing when deeming foods sattvic, rajasic, and tamasic.
In ayurveda refined recommendations are also given depending on the individual. Individuals manifest certain physiological and psychological differences because of their unique mixture of vata (air & space), pitta (fire), kapha (water & earth). We can promote greater harmony in the body when we eat with our composition in mind.
Meat is considered tamasic, and is partly avoided by many modern day yoga practitioners for this reason. Ayurveda, however, does recommend the consumption of meat when appropriate for the individual's constitutional balance, for treating certain ailments, and often in recovery from a chronic illness. Though a vegetarian or vegan diet can be very nourishing for many people, it isn’t the best diet for everyone. In cases of IBS (irritable bowel syndrome) meats are often better tolerated, it is rather the specific proteins of grains and beans which aggravates the (already damaged) intestinal lining.
Ahimsa which means “non-violence” is one principle presented by Pantanjali in the Yoga Sutras (a kind of yoga “bible” ). This is another reason many yoga practitioners do not eat meat. ”Non-violence” applies to all areas including food, however, Pantanjali does not say one must be a vegetarian or vegan; nor does the Bhagavad Gita or other traditional yoga texts. If meat is eaten because one feels it necessary for their health, I do not see this in violation but rather in complete alignment with Ahimsa; one should not do harm to themselves by neglecting their bodies needs. Of course we should take care to ensure we do as little harm as possible when we eat ; in the case of meat, the animal should be fed its natural diet & live as close to its natural environment as possible.The same principles apply to vegetarian/vegan foods; vegetables should be cultivated without depleting the soil or contaminating the land and people with pesticides and herbicides. Nor Pantanjali ,nor the Bhagavad gita, outline a specific diet, but do say that one should not overindulge; We should always take only what is needed, no more, and no less.
It is also important to note that ayurvedic medicine traditionally considers the geographical location you live in, the climate, dietary customs, and social context which surrounds you. The sattvic diet recommended to a yogi in south india living a monastic lifestyle may cause great harm if applied out of context without any precursor or modification. Sattvic foods are also more appropriate once the digestive fires have been properly cultivated; indian yogis regularly practice such techniques to cultivate these capacities. Moreover, the fast-paced, and stressful lifestyle of industrialized cultures can often require foods which are in fact tamasic in order to bring grounding and balance which sattvic foods do not provide in such a context.
Ahimsa which means “non-violence” is one principle presented by Pantanjali in the Yoga Sutras (a kind of yoga “bible” ). This is another reason many yoga practitioners do not eat meat. ”Non-violence” applies to all areas including food, however, Pantanjali does not say one must be a vegetarian or vegan; nor does the Bhagavad Gita or other traditional yoga texts. If meat is eaten because one feels it necessary for their health, I do not see this in violation but rather in complete alignment with Ahimsa; one should not do harm to themselves by neglecting their bodies needs. Of course we should take care to ensure we do as little harm as possible when we eat ; in the case of meat, the animal should be fed its natural diet & live as close to its natural environment as possible.The same principles apply to vegetarian/vegan foods; vegetables should be cultivated without depleting the soil or contaminating the land and people with pesticides and herbicides. Nor Pantanjali ,nor the Bhagavad gita, outline a specific diet, but do say that one should not overindulge; We should always take only what is needed, no more, and no less.
It is also important to note that ayurvedic medicine traditionally considers the geographical location you live in, the climate, dietary customs, and social context which surrounds you. The sattvic diet recommended to a yogi in south india living a monastic lifestyle may cause great harm if applied out of context without any precursor or modification. Sattvic foods are also more appropriate once the digestive fires have been properly cultivated; indian yogis regularly practice such techniques to cultivate these capacities. Moreover, the fast-paced, and stressful lifestyle of industrialized cultures can often require foods which are in fact tamasic in order to bring grounding and balance which sattvic foods do not provide in such a context.
Coming full circle back to the first point of this blog post; listen to your body. Experiment with and observe how your body feels when eating different foods. Always, of course, ensuring those foods are from a good source, minimally processed and cooked with care.
Eating yogi style is to honor your body as a temple, and food as divine energy.
There is an article I read recently in “yoga journal” that asked you to imagine eating sugar all day or drinking coffee all day and then practicing yoga. Clearly, what we eat influences our yoga practice and our mind.
BKS Iyengar did drink coffee before each practice, and his reasons for doing so speak to the importance of keeping individual differences and the purpose in mind. In order to practice postures well and therefore prepare the body for meditation to work for a balanced mind, he says “the bowels should be empty before practicing, if this is difficult, take a cup of tea, coffee or cocoa”.
Food is medicine, and it should be used in this way. It is also true that one person's medicine is another's poison, individual differences must be considered. Quiet the chatter of your mind, and of those around you, and listen to the knowledge of your body, this is the yogic diet.
Food is medicine, and it should be used in this way. It is also true that one person's medicine is another's poison, individual differences must be considered. Quiet the chatter of your mind, and of those around you, and listen to the knowledge of your body, this is the yogic diet.
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