The Yogic/Sattvic Diet

1. The Yogic/Sattvic Diet For information purposes only. Does not represent the recommendations of Public Health Services

2. Vegetarian styles of eating exclude animal products to varying degrees… • Lacto-ovo Vegetarianseat both eggs and milk products • Lacto = milk Ovo = egg • Lacto Vegetariansinclude milk • Veganexclude all animal products

3. What influences our food choices? • TASTE!!! • Nutrition knowledge • Access • Affordability • Time • Spirituality

4. Examples of spiritual dietary rules • Islam- avoid pork, only eat Halal meat • Mormon- avoid tea, coffee, alcohol • Hindu- avoid beef, pork, eggs • Judaism- avoid pork, seafood, meat/poultry, only eat Kosher foods

5. Examples of spiritual dietary rules • The Spiritual Path of Siddha Yoga recommends a Lacto-Vegetarian Diet within the Ashram. Outside of the Ashram, the adherents are encouraged to follow a vegetarian diet in as much as that is possible considering their environment. • Source: Correctional Services of Canada http://www.csc-scc.gc.ca/text/prgrm/chap/diet/diete-03_e.shtml

6. Yoga teaches that a vegetarian diet is best for spiritual life but also for good overall health “Various grains, fruits, roots; and for beverages: milk and pure water openly exposed to air and sun- are decidedly the best natural food for man.” –Sri Yukteswar (the guru of Paramahansa Yogananda ) The Yogic/Sattvic Diet For information purposes only. Does not represent the recommendations of Public Health Services

7. Health Benefits of Vegetarian Eating: Well planned vegetarian eating can reduce the risk of: • Obesity • Heart Disease (High Blood Pressure, Coronary Artery Disease) • Cancer (particularly colorectal cancer)

8. The sattvic diet is a spiritual type of vegetarianism. Body consciousness, calming of the mind, increased prana and spiritual fastings are all a part of this lifestyle. For this reason, the sattvic diet is much more disciplined than a vegetarian diet. More than a Vegetarian diet For information purposes only. Does not represent the recommendations of Public Health Services

9. Traditional Sattvic Diet • Consists of organic, whole, natural fruits & vegetables, grains, nuts and seeds • Organically grown foods, naturally ripened and harvested often carry the highest level of prana • Preparation • The attitude in which food is prepared is just as important as the quality of the food itself • Foods grown and prepared with care and a positive feeling will ensure only nourishment is being absorbed For information purposes only. Does not represent the recommendations of Public Health Services

10. Modern Sattvic Diet • Vegetarian • Does not include • White flour, • White sugar, • Junk food, • Excessively spicy or salty foods, • Fried food, and • Other forms of food that unnaturally stimulate your mind and/or blood sugar • It avoids meat, alcohol, garlic and onions. Some also exclude fish and eggs. For information purposes only. Does not represent the recommendations of Public Health Services

11. Three Gunas of Food • Sattvic • Foods which are considered clean and pure • Savoury, smooth, firm and pleasant to the stomach • Rajastic • Foods that cause over-stimulation and agitation • Pungent, sour, harsh or astringent • Tamasic • Foods that leave us tired and sluggish • Stale, tasteless, rotten or foul For information purposes only. Does not represent the recommendations of Public Health Services

12. Sattvic Foods • Light in nature • Easy to digest • Refreshing and not disturbing to the mind • Eaten in modest portions and chewed slowly to enjoy taste and texture of the food itself, not spices or seasonings For information purposes only. Does not represent the recommendations of Public Health Services

13. Fresh Organic Fruit • Most fruit are considered sattvic • Examples are apples, grapes, berries, bananas, apricots, melons, oranges, peaches and plums For information purposes only. Does not represent the recommendations of Public Health Services

14. Fresh Organic Vegetables • Most mild vegetables are sattvic • Leafy greens, beets, carrots, squash, celery sweet potatoes and cucumber • Some vegetables are rajastic and tamasic • Pungent (rajastic): hot peppers, onions and garlic • Gas-forming (tamasic): mushrooms and potatoes For information purposes only. Does not represent the recommendations of Public Health Services

15. Fresh Organic Milk Products • Milk & dairy can be consumed if the product is organic and the cows have been treated fair and raised naturally • It is believed that excess mucous and toxins are released in badly treated cow’s milk • Milk can be diluted and warmed with mild spices and served with raw honey to overcome mucous forming tendencies • *Caution- raw honey may not be safe* • Examples • Milk, clarified butter, fresh cheese, whey and fresh yogurt For information purposes only. Does not represent the recommendations of Public Health Services

16. Nuts, Seeds & Oils • Small portions of nuts and seeds (not overly roasted or salted) • Flax seeds, sesame seeds, walnuts and pine nuts (peeled and soaked) • Olive, sesame and flax oil (cold pressed) For information purposes only. Does not represent the recommendations of Public Health Services

17. Whole grains • Organic rice, barley, spelt whole wheat and oatmeal • Yeasted breads are not recommended unless it is toasted • Lightly roasting grains prior to preparation will help to remove their heavy quality For information purposes only. Does not represent the recommendations of Public Health Services

18. Legumes • Lentils, split peas, organic tofu and bean sprouts are all considered sattvic • The general rule is that the smaller the bean the easier it is to digest • If consumed with whole grains it offers a complete protein combination For information purposes only. Does not represent the recommendations of Public Health Services

19. Spices & Sweeteners • Mild spices including • basil, cardamom, cinnamon, coriander, cumin, fennel, fresh ginger and turmeric • Spices like black pepper, red pepper and garlic are generally considered rajastic, but are sometimes used in small amounts • Raw honey and raw sugar (Caution: raw honey may not be safe) For information purposes only. Does not represent the recommendations of Public Health Services

20. Supplementary Protein • Various approaches • Most Yogis do not eat flesh foods. It is believed that the anger and killing the animal is transferred during consumption • Another approach is to avoid the flesh of mammals. This allows for consumption of fish, poultry and eggs. However, they should not be consumed more than four times per week • A more strict approach relies solely on dairy products for protein, because it is non-harming and given freely For information purposes only. Does not represent the recommendations of Public Health Services

21. Is there any scientific evidence to support the yogic diet? Indian study: “Linkage of concepts of good nutrition in yoga and modern science” 2007, Current Science For information purposes only. Does not represent the recommendations of Public Health Services

22. Study Findings • Sattvic food found to be high in micronutrient density (ie. Lots of nutrition per calorie) • Most Sattvic food found to be low in fat (only 18% were high fat) • 42% of Rajistic foods high in fat • 72% of Tamasic foods high in fat For information purposes only. Does not represent the recommendations of Public Health Services

23. Study Findings • Significant association between Tamasic food intake and anxiety • Supports mind-body principle of yoga For information purposes only. Does not represent the recommendations of Public Health Services