A well balanced diet contains sufficient quality of protein, carbohydrates, fats, salts and minerals. It is said in Reiki that ‘‘as you eat, so you become’’. This is because the kind and quality of food affects the physical as well as mental conditions of the individual. In Yoga all foods have been divided into three categories—Rajasi (Royal), Tamasi (Carnal) and Satvik (Noble). The Rajasi food comprises a variety of dishes. This type of food includes fried, roasted and fatty stuff, which is not desirable for good health. A little intake of these types should be sufficient to titillate the palate. A little quantity of strongly spiced bitter or sour food (Tamasik) should also form part of diet which should mostly be made easily digestible, nourishing; and freshly prepared food which classifies the noble or Satvik food. Your food must give you the variety of all the six varieties of taste- sweet, salty, astringent, bitter, sour and biting. However, it is not only the quantity or quality of the food but your way of eating which is also very important. Whatever food you eat, masticate it thoroughly and allow the saliva to reduce the eaten morsel to a mere puop before gulpig it down. Always eat 75 to 80% of your total capacity and leave enough room for the movement of gas/liquid etc. to help the system digest the eaten food quickly. Drinking water with food should be totally forgotten. Drink water always half an hour before and half an hour after your having food. Drink enough of water between your meals but not with it.
For your help we are giving below some guidelines following which you shall remain healthy. Adherence to them will not only keep diseases and disorders at bay but enhance also the age of your healthy life.
- The food that we eat helps build the blood cells, nerves, bones and muscles in our body. It has been proved scientifically that food which is highly processed and high in protein, fat, salt and sugar leads to health problems. Nutritious food (balanced wholesome diet), moderate exercises, drinking enough water, that is 8-10 glasses (3 liters) of water, enjoying fresh air and sunshine, resting adequately every day, will ensure a healthy body and mind.
- Detoxify the system completely by fasting 2 to 4 days every three months with liquids, preferably fresh lemon water with honey 4-5 times daily and follow it up with an all fruit course for 5 to 7 days and then resort to normal diet. cautiously and gradually. Take enema on the days of fasting immediately after taking mud pack for 15-20 minutes. Also take abdominal pack at night.
- Abdomen must be kept cool and soft always. All liquid intake should be close to the body temperature as far as possible. Take mud pack, hip bath, enema and oil massage intermittently.
- Drink 1 or 2 glasses of water on rising, every morning.
- Dental health plays a vital role in curing a troubled abdomen. An unhealthy abdomen is responsible for most of the diseases.
- Use honey and molasses instead of sugar. Use a lot of garlic and some ginger if they suit. Take maximum roughage/fibre.
- Avoid non-vegetarian, concentrated, stimulating, intoxicating and gas forming foods.
- Ideal time for lunch is 10 a.m. and for dinner 7 p.m. May take some fruits (one variety only) around 2 p.m. Take only two meals a day and satisfy 80% of your hunger or appetite. Do not eat if not hungry or in bad mood/anger or at odd hours.
- Shun smoking, tea, coffee, alcohol, Zarda, Pan-masala, soft drinks and drugs.
- Going for brisk walk and/or doing Yoga for 30 to 60 minutes daily is must.
- Wash vegetables and fruits properly under running water, scrubbing with a brush before cutting, as they contain pesticides and contaminates. If any germs are suspected then wash in water with diluted solution of potassium permanganate.
- Ensure good digestion, sound sleep, good appetite and evacuation of bladder and bowels regularly and naturally.
- Tension is very harmful, as it causes flatulence, constipation, irritability, besides liver and heart problems. Hence ,change the way of living. Do not work for long hours. Do Shavasana and enjoy minimum 7 hours sound sleep daily.
- Always use polyunsaturated oil and reduce salt and sugar intake to the minimum possible level.
- After lunch, rest a while and after dinner, walk a mile—is a wise old recommendation. Relax in Vajrasana for 10-15 minutes after the meals.
- Take very light but nutritious food which includes fruits, skimmed milk and yoghurt (curd).
- For healthy condition, 80 percent of alkaline foods to 20 percent alkaline diet is needed. Alkaline food and drink purify the blood . Refined and processed foods tend to acidify and pollute the blood and the cells.
- Select your food from the following.
Acid producing foods
All fresh foods, fish, pulses, white bread, polished rice, white flour, nuts, confectionery, sweets, coffee, tea, alcohol, boiled buffalo milk, fried foods, concentrated foods, hydrogenated stuff, beans, onions, peanuts, tomatoes, jam and all preservatives, pickles, unripe fruits, refined stuff, grapes and high protein foods.
Alkali producing foods
All kinds of vegetables, potatoes, fresh fruits, butter milk, fresh lemon, coconuts, figs, dates, almonds, loquates, skimmed milk, yoghurt, molasses, sweet oranges, dry fruits, sprouts, whole flour/unpolished rice and honey.
Foods to be replaced/limited
- Limit intake of cheese and red-meats that are high in saturated fat content.
- Number of calories, obtained from fat, must be kept below 30% of total daily dietary intake of calories.
- Not more than 10% of total fat calories should be obtained of from saturated fat intake.
- Avoid processed and junk foods that are overloaded with flavouring preservatives and colourings.
- Butter should be replaced with soft margarine or low fat foods that are high in polyunsaturated fats. Spread it thinly.
- To keep the blood sugar level within normal confines, consume sugar in limited quantity.
- Salt intake must be limited. Avoid eating salty foods, and also adding (extra) salt to meals. Also do not consume processed meats and crispy eatables.
- Limit the use of tea, coffee, cold drinks, chocolates and sweets so as to reduce intake of caffeine, Instead you may use herbal tea with advantage but without hassles.
- Excessive intake of alcohol must be reduced.
- Do not use strong spices and condiments as they irritate stomach.
IDEAL MENU AND TIMINGS
On rising early in the morning, drink a glass or two of normal water.
Take a glass of juice (carrot/apple with sweet lime/ orange) before going for a brisk walk around 7 a.m. (during summer 6 a.m.) May take a cup of skimmed milk after vigorous yogic exercises, if suits.
Lunch (10 a.m.)
Take nutritious food as you Take good Salad (consume
need enough for working first), cooked vegetables 2 or
whole day 3 cups, medium chapati 2-3
or rice 2 cups, 2 cups cooked
pulse, 1 or 2 cups of yoghurt
(Dahi), steamed vegetables
1/2 or 1 cup. Supper (Around 7 p.m.)
Out of total 1600 Calories As per your taste and choice
consumed during the whole but light, e.g. (a) 1-2 cooked
day, evening meal should vegetables, with 1 chapati,
not contain more than 350 and 1 cup of yoghurt or (b)
calories 1 cup soup,1 fruit and raw
vegetables or (c) 2 cups
of skimmed milk with 1 or 2
bananas or apples or toast
or bread slices.
If you have to go out for dinner, take just a cup of skimmed milk or soup or eat some roasted grams or some fruits/vegetables at around 6 p.m. before going. If you take a late evening dinner, drink a glass of lemon juice ( juice of 1 lemon in one glass of warm water) the following morning (empty stomach).
Herbs And Spices
- You may use asafoetida (Hing), cloves, coriander, garlic, ginger, saunf, turmeric, cumin (Jeera), cardamom, ajwain, pepper, and kali rai.
- Bed tea/coffee is very harmful. Avoid tea/coffee/cold drinks and fried items always.
