Published May 7th, 2013, Valley Times, Cave Junction, OR
Macrobiotic Diet Promotes Healthy Balance
By Lisa Rohde for the VT
The principles of Macrobiotic Diet comes from Ancient Ayurvedic healing principles and Buddhism. Macrobiotic theory emphasizes the balance between yin and yang, two opposing forces in nature. When there is excess yin or yang it is thought weakness and illness arise. The goal of Macrobiotics is to bring balance between yin and yang.
Based on the principle of Macrobiotics, food we eat embodies either yin or yang qualities, so it is important to pay attention to the foods we choose. A Macrobiotic diet is primarily plant based and includes lots of fresh vegetables as well as whole grains, legumes, fruits, seeds and nuts. Animal protein, primarily fish, is eaten sparingly two to three times each week. Proponents of macrobiotic ways of eating and living say they feel more energetic, have stronger immune systems, and improved memory. Buddhist practice recommends the foods you eat contribute to an overall “great life.” Living simply and preparing and eating foods in a a way that is in harmony with the universe is of utmost importance. Generally speaking Macrobiotics recommends ones choice of foods be local, seasonal and organic. The best way to ensure you are eating local, seasonal, and organic foods is to support your local farmers market. Keep an eye out for community supported agriculture CSA opportunities and buying club options.
Furthermore, a visit to your local health food store can provide options and knowledgeable resources, so be sure to inquire where the food comes from. The macrobiotic plant based diet primarily vegetables and whole grains has been shown to help reduce cardiovascular disease and possibly some cancers. Choose dark leafy greens, cabbage, onion, radishes, broccoli, cauliflower, carrots, butternut and acorn squash. Be sure to include sea veggies in your cooking. Complement your veggies with whole grains primarily brown rice, also included in macrobiotic diet is millet, whole barley, whole oats, spelt, corn, buckwheat, and rye as well as other grains but only occasionally. Enjoy beans and legumes once each day including lentils, chickpeas, azuki beans and black soybeans (black soy beans are not genetically modified, most white soy beans are). It is best to cook your beans with a sea veggie such as kombu or wakame to improve digestibility. Miso is a great addition to many meals.
Enjoy your seeds and nuts, sunflower seeds, sesame, almonds, walnuts, coconuts, pecans and peanut butter in moderation no more than two cups per week. While whole fruit is permitted as part of the macrobiotic lifestyle, it is generally eaten only occasional a few times each week. Fruits that are not grown locally are best avoided. This is because your kidneys alter vitamin D released from the liver to regulate calcium levels. A better stronger source of vitamin D comes from being in the sun. Because your kidneys can’t see outside they read the weather by monitoring the food and drink you consume. For instance, if you live up north and you eat a banana from the tropics which has lots of potassium, chances are your kidneys will think you’re in the tropics and that your skin must be roasting in the sun making lots of vitamin D, so your kidneys stop activating vitamin D and you quickly loose your calcium absorption.
Buddhism suggests that toxins found in oily rich processed animal foods should be avoided. Animal yang foods including meats, dairy and eggs are considered harmful (as are soy-based dairy and egg substitutes). However, there are times when eggs may be used medicinally when one suffers illness from consuming too much yin foods like processed, refined, and sugar based foods, fruit juices and alcohol, then a moderate amount of eggs may be beneficial on an individual basis. While fish is included in moderation, shellfish is to be avoided.
Avoidance of toxins is very important. Eliminating processed foods, such as canned or boxed foods with preservatives and dyes, as well as avoiding sugar, sweeteners and stimulants such as caffeine and hot pepper based spices is a must. Natural sweeteners like maple syrup and honey are okay occasionally on an individual basis. Access fats from peanut butter or plant oils should be kept to a minimum.
In addition Microwaves should be avoided, and only stainless steal, cast iron, glass or wood should be used; plastic should be avoided. Do not use aluminum or nonstick cookware. Spring water should be used whenever possible, and cooking should be predominately on the stove top with natural gas because it comes from the earth. There are five important phases to a balanced macrobiotic way of eating, sweet, sour, bitter, salty, and sharp foods. Incorporating all flavors into your diet takes some planning. Vegetables are typically the sweet portion of your meal. Sour may be found in a salad dressing or a pickle. Sea veggies are generally salty. Proteins can become sharp by preparing them with mustard or ginger. If your meal does not include all five flavors consider adding a soup with the missing variables. Seasonally, summer is considered yang because of the heat and therefore one should select more fresh cooling or lightly cooked foods which are considered yin foods.
On the opposite end of the season winter is yin because of the cold and so one would want to choose more warming yang foods such as soup. In Macrobiotics emphasis is put on cooked or lightly cooked foods as healing to the body. In spring you eat more fresh and wild greens and in winter you eat more squash or cooked foods. Spring launches the season for local farmers markets so be sure to reach out to your local sources.
Lisa Rohde Holistic Health Coach, is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition. Rohde offers individual counseling, workshops and group classes. Connect with Rogue Living Well on Facebook and to learn more visit www.RogueLivingWell.com.
Macrobiotic Diet Promotes Healthy Balance
By Lisa Rohde for the VT
The principles of Macrobiotic Diet comes from Ancient Ayurvedic healing principles and Buddhism. Macrobiotic theory emphasizes the balance between yin and yang, two opposing forces in nature. When there is excess yin or yang it is thought weakness and illness arise. The goal of Macrobiotics is to bring balance between yin and yang.
Based on the principle of Macrobiotics, food we eat embodies either yin or yang qualities, so it is important to pay attention to the foods we choose. A Macrobiotic diet is primarily plant based and includes lots of fresh vegetables as well as whole grains, legumes, fruits, seeds and nuts. Animal protein, primarily fish, is eaten sparingly two to three times each week. Proponents of macrobiotic ways of eating and living say they feel more energetic, have stronger immune systems, and improved memory. Buddhist practice recommends the foods you eat contribute to an overall “great life.” Living simply and preparing and eating foods in a a way that is in harmony with the universe is of utmost importance. Generally speaking Macrobiotics recommends ones choice of foods be local, seasonal and organic. The best way to ensure you are eating local, seasonal, and organic foods is to support your local farmers market. Keep an eye out for community supported agriculture CSA opportunities and buying club options.
Furthermore, a visit to your local health food store can provide options and knowledgeable resources, so be sure to inquire where the food comes from. The macrobiotic plant based diet primarily vegetables and whole grains has been shown to help reduce cardiovascular disease and possibly some cancers. Choose dark leafy greens, cabbage, onion, radishes, broccoli, cauliflower, carrots, butternut and acorn squash. Be sure to include sea veggies in your cooking. Complement your veggies with whole grains primarily brown rice, also included in macrobiotic diet is millet, whole barley, whole oats, spelt, corn, buckwheat, and rye as well as other grains but only occasionally. Enjoy beans and legumes once each day including lentils, chickpeas, azuki beans and black soybeans (black soy beans are not genetically modified, most white soy beans are). It is best to cook your beans with a sea veggie such as kombu or wakame to improve digestibility. Miso is a great addition to many meals.
Enjoy your seeds and nuts, sunflower seeds, sesame, almonds, walnuts, coconuts, pecans and peanut butter in moderation no more than two cups per week. While whole fruit is permitted as part of the macrobiotic lifestyle, it is generally eaten only occasional a few times each week. Fruits that are not grown locally are best avoided. This is because your kidneys alter vitamin D released from the liver to regulate calcium levels. A better stronger source of vitamin D comes from being in the sun. Because your kidneys can’t see outside they read the weather by monitoring the food and drink you consume. For instance, if you live up north and you eat a banana from the tropics which has lots of potassium, chances are your kidneys will think you’re in the tropics and that your skin must be roasting in the sun making lots of vitamin D, so your kidneys stop activating vitamin D and you quickly loose your calcium absorption.
Buddhism suggests that toxins found in oily rich processed animal foods should be avoided. Animal yang foods including meats, dairy and eggs are considered harmful (as are soy-based dairy and egg substitutes). However, there are times when eggs may be used medicinally when one suffers illness from consuming too much yin foods like processed, refined, and sugar based foods, fruit juices and alcohol, then a moderate amount of eggs may be beneficial on an individual basis. While fish is included in moderation, shellfish is to be avoided.
Avoidance of toxins is very important. Eliminating processed foods, such as canned or boxed foods with preservatives and dyes, as well as avoiding sugar, sweeteners and stimulants such as caffeine and hot pepper based spices is a must. Natural sweeteners like maple syrup and honey are okay occasionally on an individual basis. Access fats from peanut butter or plant oils should be kept to a minimum.
In addition Microwaves should be avoided, and only stainless steal, cast iron, glass or wood should be used; plastic should be avoided. Do not use aluminum or nonstick cookware. Spring water should be used whenever possible, and cooking should be predominately on the stove top with natural gas because it comes from the earth. There are five important phases to a balanced macrobiotic way of eating, sweet, sour, bitter, salty, and sharp foods. Incorporating all flavors into your diet takes some planning. Vegetables are typically the sweet portion of your meal. Sour may be found in a salad dressing or a pickle. Sea veggies are generally salty. Proteins can become sharp by preparing them with mustard or ginger. If your meal does not include all five flavors consider adding a soup with the missing variables. Seasonally, summer is considered yang because of the heat and therefore one should select more fresh cooling or lightly cooked foods which are considered yin foods.
On the opposite end of the season winter is yin because of the cold and so one would want to choose more warming yang foods such as soup. In Macrobiotics emphasis is put on cooked or lightly cooked foods as healing to the body. In spring you eat more fresh and wild greens and in winter you eat more squash or cooked foods. Spring launches the season for local farmers markets so be sure to reach out to your local sources.
Lisa Rohde Holistic Health Coach, is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition. Rohde offers individual counseling, workshops and group classes. Connect with Rogue Living Well on Facebook and to learn more visit www.RogueLivingWell.com.