In today's fast paced life, eating has become mindless act, often, quickly.
You are what you eat, You are what you digest. It is not only important to focus on what you eat, but also on how you eat, how much you eat. Eating mindfully gives the best health benefits from your food.
Gratitude - This is the first step. Being grateful to your food gives you a sense of satisfaction. Taking a moment just before eating calms you down from your busy life to be able to enjoy every bite of your meals. So put on your mind to rest-digest mode by feeling grateful.
Unplug and Eat - Unplug yourself from Digital world ( watching tv, Computers ) and negative Emotions ( angry, stressed, depressed). Enjoy the food without any distractions using all five sense organs. This way food is easily digested and lets the nutrients absorb properly.
Maintain regular time of Eating - Have the largest meal of the day during Lunch time where the Pitta( Digestive fire) is at its peak. Make dinner the lightest meal of the day. Breakfast medium. Regularity gives the best benefits to your health.
Eat only when hungry - Listen to your body signs. Hunger is a sign of previously digested food. Ideal gap between meals is 3 hours. Have healthy snacks in between the 3 hours of meal time.
Eat the right quantity of food.
One third of the stomach should be reserved for solid foods.
One third of stomach should be reserved for liquid foods.
One third of stomach should be left vacant for (digestion action) by Vata, Pitta, Kapha.
Don't eat till your stomach is absolutely full, eat only till your are satisfied.
Follow your body Dosha diet -
Vata: Have dry, light and cold qualities so balance them by eating opposite like avoid raw apple, dry fruits instead soak the almonds and eat. Warm steamed vegetables are great. Favour- sweet, sour, salty. Avoid- bitter, pungent, astringent.
Pitta: Have heat, sharp, strong digestion so balance them by cooling properties like aloe vera coconut juice and avoid spicy food. Favour- sweet, bitter, astringent. Avoid-salty, pungent, sour.
Kapha: Have heavy, sluggish, oily so balance them by warming properties like garlic, onion, and avoid sweets and dairy. Favour- pungent, bitter, astringent. Avoid- salty, sweet, sour.
Include all the 6 Tastes of Food -
Sweet (dates, carrot, apple) - grounding, strengthening, nourishing.
Sour(lemon, tomato, yogurt) - cleansing, purifying.
Bitter(bitterguord, fenugreek) - detoxifying, mineralizing.
Salty( pink salt, rock salt) - balancing, regulating.
Astringent(pomegranate, cranberry) - anti inflammatory, cooling.
Pungent( onion, garlic, ginger) - warming, stimulating.
Choose the right guna/quality diet-
Satwik (harmony, balanced) - wholesome food like nuts, fresh fruits, vegetables, grains, legumes.
Rajas (energy, action, movement) - spicy stimulant food like coffee, onion, garlic, chocolate
Tamas (darkness, inertia, inactivity) - processed food like meat, alcohol, frozen food, tobacco.
Follow the seasonal diet-
Late autumn Early Winter - Vata Season - Have vata pacifying diet and lifestyle.
Late spring Peak Summer - Pitta Season - Have pitta pacifying diet and lifestyle.
Mid winter and Early Spring - Kapha Season - Have kapha pacifying diet and lifestyle.
Add spices to your food-
Turmeric, cumin, fennel, ginger, turmeric, cardamom, coriander etc based on your dosha. Boosts your metabolism, eases digestion. Turmeric has anti inflammatory and antibiotics properties. You can add them in your everyday cooking. Herbal teas (Cumin, coriander and fennel spices have gentle detox and cleansing properties).
Avoid the faulty food combination- Every food has its own qualities, they are all different in terms of times taken to digest, dosage needed, processing etc.
Avoid eating fruits and diary (fruits digest faster), have fruits on there own.
Avoid eating melons with any other food, have melons with melons only.
Fruits and vegetables (have them separately)
Meat and dairy (prone to muscular problems)
Fish and diary
Eat fresh, cooked and warm food- makes it easy for digestion.
Chew your food slowly. Cook your food in slow fire.
Drinking water-
Drink warm water first thing in the morning (helps in getting rid of toxins).
Don't drink right before or after the meals.
Drink water 1/2 an hour after the meals.
Sit and drink avoid standing (gives the right fluid balance)
Favour Herbal Teas
Walk after meals - Ayurveda recommends to take 100 steps after the meals. Helps in easy digestion, improves blood circulation, controls weight and diabetes.
For personalised diet and lifestyle consultations, do email us drshwetaayunutri@gmail.com