Originally made for the Texas Yoga Retreat.
A presentation based on historic vedic texts. How to live a sattvic, yogic life through nutrition. This was presented on Oct 22nd in Austin, Texas. Nina, a health planner and nutrition coach is also a certified Kripalu Yoga teacher for 15 years. Nina has woven the two fields of nutrition and yoga together into a fun, educational experience.
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The YOGA of NUTRITION
1.
2. The Yoga of
Nutrition
by Nina Beucler Rebstock
Certified Health Planner, Nutrition Coach
Certified Kripalu Yoga Teacher
www.BigPictureLongLife.com
October 2011
3. Nutrition
The Science of Maintaining
Health and Creating
Vibrant Longevity
Thought is also “Food”
4. Tapas, Svādhyāya, and Iśvara-
Pranidhāna Are Kriyā-Yōga
• In Yogic Philosophy, Kriya yoga is comprised of:
•Tapas – Austerity of Sturdy Self-Discipline-Mental,
Moral and Physical
•Svādhyāya – Repitition of Sacred Mantras or Study
of Sacred Literature
•Iśavara – Pranidhāna – Complete Surrender to God
7. The Gītā promotes a
Sattvic Life
•The Bhagavad Gita describes the sattvic diet as:
•Promoting life, virtue, strength, health, happiness
and satisfaction.
•Sattvic foods are easily digestible, savory, smooth,
and firm.
•Sattva is one of the three qualities of prakrti
responsible for clarity and lightness
•“When sattva predominates, the light of wisdom
shines through every gate of the body.” (BG 14:11)
8. Patanjali’s Yoga Sutra’s
Kriyā yoga is the yoga of purifying action
Yoga Sutra 1:1 states that yoga is defined as those
practices that lead to anuhāsanam, the governing
of one’s subtle nature
Asattvic diet to supports these goals
9. The Three Gunas
Sattva – means Essence, corresponds to Pitta
Rajas - means Activity, corresponds to Vata
Tamas – means Inertia, corresponds to Kapha
11. Āyurvedic theory
Build a healthy metabolic system
Attain good digestion and proper excretion
Exercise, yoga and meditation
Use of medicinal herbs and foods
13. What is a yogic diet?
The Bhagavad Gita says:
Sattvic food is considered ideal
Whatsoever you eat, eat in moderation
Educate yourself on proper nutrition, be sensitive to
your body, and see what foods work for you
Emphasize fresh vegetables and fruits.
Eat a mostly plant based diet
14. Ahīmsa
Non violence to all sentient beings
Ahimsā is a Yama : noninjury, consideration, love
The Yamas are discilplines concerning our dealings
with society and the world
The Niyamas are personal discipline
All sattvic foods should be as a result of Ahimsā
15.
16. It is the yogi/yogini’s goal
to rise above attachment
to both good and bad,
wrong and right.
19. Rajasic foods
Are bitter, sour, salty, pungent, hot and dry
Increase speed and excitement
Foundation of motion, activity, and pain
Examples: sattvic foods that have been fried in oil
or cooked too long, or foods eaten in excess.
Heavily spiced or salted food.
20. “When rajas predominates, a person runs
about pursuing selfish and greedy ends,
driven by restlessness and desire” (BG 14:12)
Rajasic foods have the essence of stimulation
Give us motivation
In excess may cause excitation leading to negative
emotions
Suggested to eat Rajasic when need energy
Eating quickly is Rajasic
24. Tamasic Foods
Foods lacking in luster and life
Excess creates weakness and inertia
The most challenging to digest
Dry, old, decaying unpalatable
Strongly processed, canned or frozen food
Consume a large amount of energy to digest
25. Avoid
Fried foods
Processed foods
Margarine
Fake sweeteners
White sugar and white flour
Cheese (processed and homogenized)
Meat
Drugs and alcohol
26. Sattvic Foods
Sattva is defined as the quality of purity and
goodness
Sattvic food gives life, strength, energy, courage
and self-determination
Subtle nourishment for vitality and consciousness
Full of prana
27.
28. Sattvic Foods
Savory, smooth, firm, light and pleasant
Organic foods
Prepared with love and awareness
Easily digested – chew well
Eat to only 75/80 % full, never more
Eat quietly with reverence
29. Basic Sattvic Food
Grains – 3-5 serving a day (whole)
Legumes – 3-5 servings a day (organic)
Vegtables – 4-5 servings a day (organic)
Fruits – 4-5 servings a day (organic)
Dairy – 2-3 servings a day (raw unpasteurized)
Nuts and Seeds – 1-2 servings a day
Oils – 1-2 servings a day (coconut/olive)
Honey – 1-2 servings a day (raw/organic)
32. “The persons having the sattvic essence are
endowed with memory, devotion, gratitude,
learned, pure, courageous, skillful, resolute,
free from anxiety, having well directed and
serious intellect and activities
and are engaged in virtuous acts.”
(Charak Samhita III-8:110)
33. “Never give up yoga. Never eat
unhealthy, heavy food. Always
practice pranayama.”
Sri Krishnamacharya
(Slōka 31, Yogān Jalaisāāram)
34.
35. Stoking your
Digestive Fire
Different foods require
different enzymes to digest
Combining food properly
is essential!
36.
37. Separating your foods
at mealtime
Eat proteins and sugars at separate meals
Eat starchy foods and sugars (fruits) separately
Eat protein and acid foods separately
Eat proteins and fats separately
Melons should always be eaten alone
Drink liquid before meals, not during, unless warm
tea such as tulsi tea
38. Proper combinations
Eat protein with non starchy vegetables or ocean
vegetables
Only one kind of protein per meal
Eat grains and starchy vegetables with non starchy
or ocean vegetables
Fats and oils combine with vegetables, grains, and
proteins
Combine fermented dairy products with sour fruits,
seeds, nuts, and non-starchy vegetables
39. Food combining
continued
Combine legumes with non-starchy or cultured
vegetables
Cultured foods and drinks combine with everything
including fruit. Examples are:
a. cultured veges
b. raw kefir or yogurt
Use good quality sea or mountain (rock) salt
Hydrate with pure, filtered, un-bottled (plastic) water
40. Acid/Alkaline Balance
The body should be 65% alkaline and 35% acid
Alkali’s are soluble salts and acids are corrosive
agents
A balanced condition helps us think, act and decide
well. Creates health and longevity.
A balanced food plan also creates ph balance of
the blood
Balanced ph helps prevent disease in the body
42. Recommended
The Bhagavad Gita Reading
Patañjali’s Yoga Sutras
Yoga Philosoophy of Patañjali, Swāmi
Hariharānanda Āranya
The Practices of Yoga for Your Digestion, Swāmi
Satiyananda Saraswati
The Body Ecology, Donna Gates
The Second Brain, Michael D. Gershon, M.D.
The Yogān Jalaisāāram, Krishnamacharia
The Yoga of Nutrition, Omraam Mikhaël Aïvanhov
43.
44. Nāmaste
Blessings for a long and joyous life!
by Nina Beucler Rebstock
Certified Health Planner, Nutrition Coach
Certified Kripalu Yoga Teacher
www.BigPictureLongLife.com