Introduction to Ayurvedic Nutrition. Kelly Greene, CHHC Integrative Nutrition Consultant Chopra Center Certified Instructor

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1 Introduction to Ayurvedic Nutrition Kelly Greene, CHHC Integrative Nutrition Consultant Chopra Center Certified Instructor

2

3 Ojas Feel rested upon awakening Skin has a healthy glow Tongue is pink and clear Body feels light, regardless of your weight Feel centered throughout the day Digestion is strong without bloating Feel energized & enthusiastic Mind is clear Body has a pleasant smell Rarely get sick

4 Ama Bad breath Coated tongue Dull appetite Delicate digestion Generalized pain Fatigue Depression Susceptibility to infections Sluggish or irritable elimination Difficulty manifesting intentions

5 The Six Tastes of Life Sweet Pungent Sour Bitter Salty Astringent

6 Sweet Elements: Water & Earth The taste of energy Most nutritive, builds tissues Proteins, Carbs & Fats Grains, breads, pasta, starchy vegetables, sweet fruits, nuts, oils, dairy, ghee, sugar, honey, animal products

7 Carbs Glycemic Index: how quickly foods break down into sugar in your bloodstream Glycemic Load: measures the amount of carbs in a serving of food High glycemic (simple) carbohydrates Rapidly raise blood sugar levels Generate insulin spikes Low glycemic (complex) carbohydrates Gradually increase blood sugar levels Avoid insulin spikes Digestion of Carbs is dependent on Foods & spices you eat them with Fiber content How they are cooked/prepared

8 Sweeteners Artificial sweeteners are sweeter Yet, less satisfying Lead to cravings Cause inflammation Associated with higher risk of obesity, heart disease, type 2 diabetes

9 Protein Vegan Sources (*most plant sources are incomplete) Seeds: chia, sunflower, pumpkin, flax*, hemp* Nuts*: almonds, walnuts, Brazil nuts, cashews Beans* Lentils* Whole grains: quinoa, amaranth*, oats*, wild rice*, buckwheat*, millet* Vegetables* All of the above are good sources of fiber Animal Protein Sources (meat, fish & eggs contain all 9 essential amino acids) Small portions, 1x per day or less Lean poultry Wild caught fish (preferably Omega-3 rich) Alaskan salmon, Atlantic mackerel, sardines, eggs (yolk)

10 Fats Benefits of Healthy Fats: Help to absorb vitamins A, D, E, K Lower bad cholesterol & raise good cholesterol Decrease inflammation Healthy Fats Avocado Coconut oil Olive oil Almonds Walnuts Fish Nuts Flax Ghee Unhealthy Fats Trans-fats (partially hydrogenated oils) Red meat Some dairy

11 Sour Elements: Earth & Fire The taste of acid Promotes appetite/digestion Organic acids Citrus fruits, berries, tomatoes, sour fruits, yogurt, cheese, vinegar, pickles, fermented foods, alcohol

12 Salty Elements: Water & Fire The taste of salt Promotes digestion Mineral salts, ocean Table salt, fish, meat, seaweed, soy sauce, processed foods, condiments, sauces

13 Pungent Elements: Fire & Air The taste of spice Stimulates digestion; detoxifying Pepper, cayenne, ginger, garlic, onions, leeks, chilies, radish, horseradish, salsa, basil, thyme, cloves, mustard, cinnamon

14 Bitter Elements: Air & Space The taste of information Anti-inflammatory; detoxifying Yellow squash, broccoli, spinach, kale, collard greens, Brussels sprouts

15 Astringent Elements: Air & Earth The taste of dryness/lightness Healing, compacting Beans, legumes, peas, lentils, tea, cranberries, pomegranate, apples, dark leafy greens, cabbages

16 Making a Six Taste Meal Lunch Brown Rice & Beans with Cilantro Tomatoes

17 Making a Six Taste Meal Lunch Brown Rice - Sweet Black Beans Sweet, Astringent Cilantro Sweet, Astringent Tomatoes Sweet, Sour What s missing?

18 Making a Six Taste Meal Lunch Brown Rice - Sweet Beans Sweet, Astringent Cilantro Sweet, Astringent Tomatoes Sour What s missing? Salty, Pungent, Bitter

19 Making a Six Taste Meal Lunch Brown Rice - Sweet Beans Sweet, Astringent Cilantro Sweet, Astringent Tomatoes Sour What s missing? Salty Sea Salt Pungent Cayenne, Garlic, Pepper Bitter Broccoli, Spinach

20 Colors Eating a multi-colored diet is an excellent way to get a broad spectrum of nutrients Deep pigments in plant foods are dense with vitamins, minerals and phytonutrients Assortment of colors is appealing to the eye and encourages appreciation of a meal

21 The easiest way to get more phytochemicals is to eat more vegetables, fruits, nuts, seeds and legumes!

22 Enhancing Digestion Reduce ice-cold food and beverages especially with meals Drink hot water or tea between meals Eat freshly sliced ginger sprinkled with lemon juice before meals Alleviate excess acidity by cooking with cooling herbs (cumin, coriander, fennel, cilantro) Decrease gas and bloating by cooking with aromatic herbs (cinnamon, cardamom, bay) Chew roasted fennel seeds after meals Incorporate all six tastes and colors of the rainbow at every meal

23 Body Intelligence Techniques Eat only when you feel hungry Don t overeat; leave 1/3 to 1/4 of stomach empty to aid digestion Minimize distractions Eat with awareness Chew your food Eat the largest meal mid-day when Agni is strongest Eat a light dinner at least three hours before bed Sit quietly for a few minutes after meals

24 Fresh is Best Organic or homegrown EWG Shopper s Guide Dirty Dozen & Clean Fifteen ( Buy local ( Eat with the seasons Eat real food 5 ingredients or less

25 Enlivening Health Eat one meal in silence per week Review the BITS before each meal and notice which are spontaneous and which require more attention Be aware of your internal appetite gauge do you eat when hungry and stop when satiated?

26 Introduction to Ayurvedic Nutrition Kelly Greene, CHHC Integrative Nutrition Consultant Chopra Center Certified Instructor

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