What to Eat

In the book Yoga, Mind and Body, Sivananda Yoga Vedanta says “The Yogic diet consists of sattvic [pure] foods that calm the mind and sharpen the intellect. These are pure, wholesome, and naturally delicious, without preservatives or artificial flavorings. They include fresh and dried fruits and berries, pure fruit juices, raw or lightly cooked vegetables, salads, grains, legumes, nuts, seeds, whole-grain breads, honey, fresh herbs, herbal teas, and dairy products such as milk and butter. A sattvic diet is easily digested and supplies maximum energy, increasing vitality, strength, and endurance. It will help eliminate fatigue, even for those who undertake strenuous and difficult work. Yogis believe that people’s food preferences reflect their level of mental purity and that these preferences alter as they develop spiritually.”

In general, I recommend a mostly vegetarian diet filled with phytonutrients for optimal health:
¼ plate – protein (best sources: yogurt, beans, seeds, nuts, tofu, cottage cheese, feta, milk)
¼ plate – whole grain (brown rice, rolled oats, barley, sprouted breads, and quinoa are good)
¼ plate – lightly cooked vegetables
¼ plate – raw vegetables, salad, and/or fruit

Reduce intake of:
- Animal Products
- Caffeine
- Alcohol
- Sugar
- All processed food
- White rice or white flour (whole grains are best)

Weight loss and maintenance depends upon how the food/drinks we consume raise our blood sugar levels. Some carbohydrates have a high glycemic index (GI) which raise blood sugar like: table sugar, white flour, alcohol, refined white rice and noodles. Whole grains like brown rice, beans, low sugar fruits like apples, high fiber cereals, and sweet potatoes have a lower GI which help to keep blood sugar stable. However, even when eating low GI carbs, we should surround the carbohydrates with protein, healthy fat, and fiber.

Too many high GI meals cause a carbohydrate addiction which causes us to crave and consume more and more sugar even if we feel otherwise full. This leads to weight gain, lethargy, and blood sugar problems such as diabetes and even high cholesterol.

One of my yoga teachers, Sivaram Scott Orton, said, "Most important is gaining awareness of how we’re affected by what comes into our bodies and making adjustments based on direct reason and experience.” Start to notice how the food and drinks you eat affect you and gradually make changes for improved health, greater energy, and peace of mind.