Post on 20-Apr-2020
transcript
Introduction to Ayurvedic
Nutrition
Kelly Greene, CHHC
Integrative Nutrition Consultant
Chopra Center Certified Instructor
Ojas• Feel rested upon awakening
• Skin has a healthy glow
• Tongue is pink and clear
• Body feels light, regardless of your weight
• Feel centered throughout the day
• Digestion is strong without bloating
• Feel energized & enthusiastic
• Mind is clear
• Body has a pleasant smell
• Rarely get sick
Ama• Bad breath
• Coated tongue
• Dull appetite
• Delicate digestion
• Generalized pain
• Fatigue
• Depression
• Susceptibility to infections
• Sluggish or irritable elimination
• Difficulty manifesting intentions
Sweet
• Elements: Water & Earth
• The taste of energy
• Most nutritive, builds tissues
• Proteins, Carbs & Fats
Grains, breads, pasta, starchy vegetables, sweet
fruits, nuts, oils, dairy, ghee, sugar, honey, animal
products, legumes
CarbsGlycemic Index: how quickly foods break down into sugar in your bloodstream
Glycemic Load: measures the amount of carbohydrates in a serving of food
High glycemic (simple) carbohydrates
• Rapidly raise blood sugar levels
• Generate insulin spikes
Low glycemic (complex) carbohydrates
• Gradually increase blood sugar levels
• Avoid insulin spikes
Digestion of Carbs is dependent on
• Foods & spices you eat them with
• Fiber content
• How they are cooked/prepared
Sweeteners
Artificial sweeteners are sweeter…
• Yet, less satisfying
• Lead to cravings
• Cause inflammation
• Associated with higher risk of obesity, heart disease,
type 2 diabetes
ProteinVegan Sources
• Seeds: chia, sunflower, pumpkin, flax, hemp
• Nuts: almonds, walnuts, Brazil nuts, cashews, pistachios
• Beans & lentils
• Whole grains: quinoa, teff, oats, buckwheat, , wild rice, millet, amaranth
• Vegetables
**All of the above are good sources of fiber**
• Tempeh & tofu
Animal Protein Sources (meat, fish & eggs contain all 9 essential amino acids)
• Small portions, 1x per day or less
• Lean poultry
• Wild caught fish (preferably Omega-3 rich) Alaskan salmon, Atlantic mackerel,
sardines, organic pasture raised eggs
Fats
Healthy Fats
• Avocado
• Coconut oil
• Olive oil
• Almonds
• Walnuts
• Fish
• Nuts
• Flax
• Ghee
Unhealthy Fats
• Trans-fats (partially hydrogenated oils)
• Red meat
• Whole fat dairy
Benefits of Healthy Fats:
• Help to absorb vitamins A, D, E, K
• Lower bad cholesterol & raise good cholesterol
• Decrease inflammation
Sour
• Elements: Earth & Fire
• The taste of acid
• Promotes appetite/digestion
• Organic acids
Citrus fruits, berries, tomatoes, sour fruits, yogurt,
cheese, vinegar, pickles, fermented foods, alcohol
Salty
• Elements: Water & Fire
• The taste of the ocean
• Promotes digestion
• Mineral salts, ocean
Table salt, seafood, meat, seaweed, soy sauce,
processed foods, condiments, sauces
Pungent
• Elements: Fire & Air
• The taste of spice
• Stimulates digestion; detoxifying
Pepper, cayenne, ginger, garlic, onions, leeks,
chilies, radish, horseradish, salsa, basil, thyme,
cloves, mustard, cinnamon
Bitter
• Elements: Air & Space
• The taste of information
• Anti-inflammatory; detoxifying
Yellow squash, broccoli, spinach, kale, collard
greens, Brussels sprouts, asparagus, chard,
lettuces, cumin, rosemary, sesame seeds
Astringent
• Elements: Air & Earth
• The taste of dryness/lightness
• Healing, compacting
All legumes, peas, tea, cranberries,
pomegranates, apples, dark greens,
cabbages, cauliflower, cilantro, green beans,
mushrooms, zucchini
Making a Six Taste Vegan Meal
Brown Rice - Sweet Beans – Sweet, AstringentCilantro – Astringent, SweetTomatoes – Sour, Sweet
What’s missing?
Making a Six Taste Vegan Meal
Brown Rice - Sweet Beans – Sweet, AstringentCilantro – Astringent, SweetTomatoes – Sour, Sweet
What’s missing?Salty, Pungent, Bitter
Making a Six Taste Vegan Meal
Brown Rice - Sweet Beans – Sweet, AstringentCilantro – Astringent, SweetTomatoes – Sour, Sweet
What’s missing?Salty – Sea Salt Pungent – Cayenne, Black PepperBitter – Broccoli, Spinach
Colors
• Eating a multi-colored diet is an excellent way
to get a broad spectrum of nutrients
• Deep pigments in plant foods are dense with
vitamins, minerals and phytonutrients
• Most phytonutrients have antioxidant activity
and protect our cells against oxidative
damage and reduce the risk of developing
certain types of cancer
• Assortment of colors is appealing to the eye
and encourages appreciation of a meal
The easiest way to get more phytonutrients is to eat
more vegetables, fruits, nuts, seeds and legumes!
Enhancing Digestion
• Reduce ice-cold food and beverages – especially with meals
• Drink hot water or tea between meals
• Eat freshly sliced ginger sprinkled with lemon juice before meals
• Alleviate excess acidity by cooking with cooling herbs (cumin, coriander, fennel, cilantro)
• Decrease gas and bloating by cooking with aromatic herbs (cinnamon, cardamom, bay)
• Chew roasted fennel seeds after meals
• Incorporate all six tastes and colors of the rainbow at every meal
Body Intelligence Techniques • Eat only when you feel hungry
• Don’t overeat; leave 1/3 to 1/4 of
stomach empty to aid digestion
• Minimize distractions
• Eat with awareness
• Chew your food
• Eat the largest meal mid-day when Agni is strongest
• Eat a light dinner at least three hours before bed
• Sit quietly for a few minutes after meals
Fresh is Best
• Organic or homegrown
• EWG Shopper’s Guide – Dirty Dozen & Clean Fifteen
(www.ewg.org)
• Buy local (www.localharvest.org)
• Eat with the seasons
• Eat real food – 5 ingredients or less
Enlivening Health• Eat one meal in silence per week and make it a full sensory meal
• Include all six tastes at every meal and eat a rainbow of colors
• Prepare your food with herbs and spices to enhance digestion
• Be aware of your internal appetite gauge – do you eat when hungry
and stop when satiated?
• Incorporate BITS