Food and Nutrition
Food and nutrition affect our lives on many levels. Beyond the obvious weight loss, or control of weight, eating the right foods in the right manner will also have enormous effects on our yoga poses, pranayama, and meditation; prevent disease and illness; and improve body functions on all levels—from eyesight, hair, and nails, to better skin, liver function, and overall health and longevity.
Eating healthy will help you gain better joint movement, increase flexibility, and improve muscle tone, and thus improve your yoga poses practice. Food affects our mind as well. Clean food helps us maintain mental clarity, a steady mind, and emotional balance.
The opposite is also true. Drinking alcohol, eating heavy foods, or consuming too much dairy or animal products, may cause us to feel more stiff in our body, have a harder time breathing in pranayama, and feel more sluggish and less focused in meditation. The four elements of the flexitarian (yoga poses, pranayama/breath work, meditation, and food and nutrition) support each other, and food is one key element that really affects all others dramatically.
Listen to your body! This is true for anything physical we do, and it applies to food and nutrition as well. We all have different bodies, different levels of stress, different activity levels, and different prior conditioning. If foods that are recommended here or elsewhere do not work for you, there is no need to eat them. However, it is important to distinguish between emotional and physical reasons for avoiding certain foods. Emotional avoidance should be looked at, solved, and moved through.
While some food intolerances will resolve on their own once the diet is in balance and overall health is achieved, it is important to listen to your body and not eat foods that do not agree with you.
Eating in the Yoga Lifestyle Way
Eating healthy many times means eating more at home or cooking more, shopping for better ingredients, and saying no to certain foods and drinks we may have been used to consuming. The first step is to understand what is good for us. Then we actually try and incorporate this knowledge as much as possible into our yoga lifestyle.
The most important shift in our consumption of food is to make vegetables your priority. Vegetables contain phytochemicals, which are powerful health boosters. Vegetables will also help your body become more alkaline. Most people eat far more acidic foods (animal products, sugar, processed foods, white flour, etc.) than alkalizing foods (most fruits and vegetables, sea vegetables, Asian mushrooms, etc.). Aging is directly associated with acidity in the body. Note that flavor is not a good indicator for whether a food is acidic or alkalizing. For example, lemons, while they may taste acidic, are actually alkalizing in the body. Increase both the quantity and the variety of the vegetables you eat; have a rainbow of colors on your plate, but especially dark leafy greens. If you do nothing other than increase your dark leafy green intake to at least five ounces a day and decrease your sugar to a minimal amount, you will be taking a powerful step in the right direction.
Eat fruit as well, but try and always consume it between meals as a snack or as a stand-alone breakfast. Fruit digests quickly in the body, and thus needs to have clear passage through our digestive system, otherwise it may get stuck behind heavier foods and begin to ferment (not in a good way).
Have different textures on your plate and use a variety of cooking techniques. Bake, steam, ferment, and stir-fry, but try to avoid deep-frying. Eat three meals a day as well as healthy snacks for continued energy. For snacks, think of fruits and nuts, carrots with tahini, nori sheets, or a green smoothie. Eat at least one food item raw or live with every meal. This can be a small salad or a vegetable. The uncooked vegetable has living enzymes that will help with digestion.
The Quality of Your Food
Return to nature. Eating food that looks closest to its form in nature is always best. Processed or packaged foods often go through some sort of processing that decreases the nutritional value of the food and usually diminishes the taste as well. Canned tomatoes and pumpkins (in BPA-free cans) are an exception. Frozen foods maintain most of their nutritional value, though some may lose vitamins such as C and B when they are blanched before freezing to eliminate the enzymes that degrade the food.
Make it a habit to read food labels. If there are too many ingredients or many that you do not recognize, try switching to a different product. Seek organic, local, and fresh food. Eating organic simply means eating the way nature intended food to be—the way the world ate for centuries. Organic guarantees your food does not have enormous amounts of pesticides, hormones, or antibiotics, as well as tastes better and supports more traditional ways of farming that are sustainable to the planet. Another important element of buying organic food is the assurance that your food is not genetically modified (GMO). Genetically modified foods have been made to resist pesticides as well as grow better with specific chemical fertilizers, so it is better to avoid GMO foods.
How to Identify Organic Foods
With so many varying label standards, it can be tricky to know what you’re looking for until you’re used to it and it becomes second nature. Here’s a tip: Look for a “9”on the product’s sticker. Single-ingredient food, such as an apple or banana, should have a little sticker with a product number. If it is organic, it will begin with a 9. On a package of a single-item food, such as milk or chicken, you may find the USDA symbol of certified organic on the package. In packages that contain a variety of ingredients, such as ready-made food, processed foods, or beverages, there are different “levels” of organic. Here are terms to watch for:
If the product has fewer than 70 percent organic ingredients, those ingredients may be listed as organic only on the information panel. You will not find the USDA organic seal on these products. Since the use of the USDA organic label is voluntary and is costly, you may find smaller farmers that grow organic produce without any certifications or labels.
Most animals consume their food whole. Horses don’t spit out the apple seeds. Okay, we are not horses, but there is a reason for nature being the way it is. When you eat a whole egg, you get both the protein of the white part as well as many other nutrients in the yolk, which are not in the white. When you eat a whole carrot, you get the nutrients, the sweetness and the fiber. When you drink just the juice, you get most of the nutrients, and since most fiber is removed, you get more concentrated fruit sugar. That is not the worst thing, but it can surely throw you off; when the fiber is removed, the juice causes the sugar levels in our blood to rise faster.
I make exceptions and have a juice or eat tamari (soy sauce) or miso. Save less edible parts of your vegetables and animal products—such as parsley and broccoli stems, leek greens, and bones—for stocks and broths.
Most whole foods contain more fiber and thus release the sugars in them slower (lower on the glycemic index), thus giving us long-lasting energy without the sugar crash.
Apart from vegetables and fruit, consume grain in moderation: all varieties of rice, quinoa, oats, millet, spelt, buckwheat, and barley are good options.
Try and reduce or eliminate wheat products, especially if you have gluten intolerance. Try going gluten-free for two weeks and see how you feel. If there is a dramatic difference for the better, then consider going completely gluten-free. Notice, though, that some gluten-free flour mixes have many things in them—some not so great. If you do go gluten-free, consider reducing or eliminating flour altogether.
Everyone would benefit from eating fruit instead of a muffin, a smoothie instead of processed cereal, and quinoa or rice instead of bread.
Our bodies are made of 70 percent water. Water nourishes as well as detoxifies. It contains amazing energy and is said to help bring harmony to our bodies. Drink eight to ten eight-ounce glasses of purified or spring water a day, depending on what you eat and what you do. If you are eating lots of soups and juicy fruits, you might need less water, and if you are sweating because of exercise or because it’s just very hot out, drink more. A good way to keep in check is by observing your urine. Light straw color is what you want. If it is completely clear, you might be drinking too much (not good either!), and if it is dark, you need to go get a drink of water.
Start every day with an eight-ounce glass of water with juice from half a lemon (or whole if you can take it). This will both cleanse and replenish your body after the night. It will also get your bodily fluids moving.
Water is involved in nearly every bodily process, including digestion, absorption, circulation, and excretion, and helps carry toxins out of the body. When feeling tired or sluggish, drink two glasses of water, to improve circulation and alertness. It can be a substitute for a snack. Drink your water in between meals so you do not dilute the digestion acids in the stomach while eating. Drink your water at room temperature to match your body temperature, and in the winter drink slightly warm water, to keep your body warm.
Sugar
Ideally, eliminate sugar. It weakens the immune system and promotes aging and yeast overgrowth. It hurts your eyesight, promotes candida, increases cholesterol, rots your teeth, and makes you fat. Sugar, as well as high-fructose corn syrup, contains fructose, which goes to the liver, where it is converted to fat that contains the bad kind of cholesterol. Sugar has no positive nutritional value and is addictive. You get the picture?
Food and drinks around us are loaded with sugar and its alternatives. A can of soda has eight teaspoons of sugar in it. Most cereals are loaded with sugars. Sugar is added to most processed food—even bread, tomato sauce, ketchup, protein bars, milk substitutes, and most diet products—so it is hard to avoid it. Eat whole foods, home cooked or from sources you trust.
Read labels! Sugar comes in many forms and names. Here are just a few: cane sugar, corn syrup, fructose, honey, sucrose, maltodextrin, dextrose, molasses, brown rice syrup, white grape juice, maple syrup, date sugar, beet sugar, succanat, and lactose. Maple crystals, maple syrup grade B, honey, and date sugar are better for you than the rest as they are less processed and contain some additional nutrition benefits.
I have now switched to eating raw desserts (for snacks) or snacks that contain fruit, and so I no longer use sweeteners. In most recipes, you could probably use less than a quarter of the amount of sweetener suggested and still have it be plenty sweet. If you crave a sweet treat, try the bliss balls recipe (in the recipe section of this book), eat a piece of fruit, half a teaspoon of honey, or a chocolate smoothie of blended avocado, bananas, and cocoa (see www.doronyoga
.com for more.)
On the bright side, with less sugar in your diet you will most likely be overall healthier with more consistent energy. You will suffer from fewer colds and less sickness, have healthier teeth, fewer cravings, and lose some weight or have an easier time keeping your weight steady. You may notice dramatically improved skin that will also age less. Less sugar means better mental stability and fewer mood swings. In the long run, you will have an overall happier feeling.
Sugar cravings can be emotional or physical. For emotional cravings, you will need to find the source and work on it until you make peace with it and it no longer triggers the reaction of eating sugar. The need for dessert can come from habit or the perceived need to balance something you ate. As for physical cravings, they mostly come because something else in the diet is missing—usually fat or protein. Healthy fats include avocado, olive oil, walnuts, coconut oil, flax seed, hemp, chia seeds, sesame seeds, nuts and nut butters. It is better to eat whole-fat products such as whole milk or yogurt than low-fat or fat-free products because the substitute for fat in low fat products is usually sugar.
If you do decide to eat a less healthy dessert (such as ice cream), serve it on a separate plate. Add healthy toppings, such as berries, nuts, or cacao nibs so you need less of the sugary dessert. Take a moment before you eat to appreciate the food. Then take a bite and keep the food in your mouth. Feel it there—the flavor, the temperature, and the texture. Slowly let it melt and, only then, swallow. This is meditation in action.
A better option is to take a moment before you get your dessert in the first place. Maybe start with just a bowl of fruit. Take grapes or berries or a peach, and eat slowly—the same way as you would the dessert. Many times, if five minutes have passed since the initial moment of craving, the craving has actually disappeared.
Coffee and Caffeine
Coffee can provide some benefits, such as increased energy and a sense of alertness, both of which are temporary, but caffeinated coffee has many downsides as well, so it’s best to reduce it to a minimum. Caffeine can cause mood swings, dehydration (it is a diuretic), acidity in the stomach and mouth, and some even say, joint stiffness. Some other problems with coffee are not necessarily about the coffee itself. Many drink their coffee with sweeteners and dairy, which are not great for you.
Try green tea instead of coffee. Green tea is high in antioxidants and contains much lower levels of caffeine. There are also grain coffees that can be good replacements. Herbal teas are my favorite; they are fun and healthy. You can drink mint tea after lunch for digestion, chamomile at night to calm down, rooibos tea with a hint of non-dairy milk for breakfast, or licorice tea for taste and to aid with breathing. You can also try a cinnamon stick with mint or ginger, or one of my favorites drinks—fresh lemon ginger with a hint of honey.
The best dairy is mother’s milk for infants. If you are not an infant any more, consider consumption of dairy to be a luxury. Dairy can be nurturing and even emotionally healing, though it can also cause mucus and phlegm, let alone suffering for the animals that produce it.
The most common sources of dairy are from the milk of cows, goats, and sheep. Our bodies are more similar to those of goats or sheep, and thus it is easier to digest these smaller animals’ milk. If you have any inflammation, breathing issues, mucus, or bloating, it is wise to avoid dairy all together. If you are consuming dairy for protein or calcium, you can find better ways to get both. For example, tahini is wonderful for both calcium and protein.
When choosing cow’s milk, look for organic, grass-fed, and, if available, raw or at least non-homogenized (cream on top). Homogenization is the process of forcefully straining the milk so that the fat is broken down. This is done so that when we open the bottle of milk, we do not find any cream on top. To get your food minimally processed, use non-homogenized milk and simply shake the bottle for a moment before pouring the milk out. It’s that simple.
Raw milk or raw unpasteurized cheese contains healthy bacteria and enzymes. It contains lactose and lactase. Lactose is the sugar, and lactase is the enzyme that likes to eat the sugar, and so it actually digests the lactose for us. Most people have an easier time digesting raw milk as the lactose is predigested. Even people with lactose intolerance may tolerate raw milk better.
Yogurt with live cultures or kefir (fermented milk) are dairy product that are easier to digest than most other dairy products. They are high in protein and contain healthy bacteria for your gut. If you have to keep one dairy product in your diet make it yogurt or kefir, although non-dairy versions of these products are also available, such as coconut water kefir. Try to drink milk substitutes instead, but watch for additives that may have negative influence on your health. You might find the best option is to create your dairy alternatives yourself. Coconut, almond, oat, or hemp milk are good substitutes and making them from scratch is actually quite easy!
The quick answer is YES. Even better yet, be a vegan and eat mostly raw food. But this does not work for all of us, all of the time. Being vegan does not automatically mean being healthy. Many vegan items are highly processed, unnatural, or contain GMO. Some of us do not digest beans or certain nuts, and will have a harder time being vegan. Some of us will simply crave animal product and feel better with small amounts of them in our diet.
The blood type diet for example, suggests that beyond the basic ability of most people to eat vegetables and fruit, people with blood type A have the easiest time being vegan. Many of them will not crave meat or dairy. People with blood type B have the best ability to digest dairy, thus are more prone to being vegetarians (true for people with blood type AB as well). People with blood type O, the most ancient blood heritage, are better off eating a hunter-gatherer’s diet, mostly vegetables with limited amounts of animals.
I tried exploring this on myself as well as researching it with dozens of my friends and students. My brother is blood type A, and does not crave meat, can digest hummus and beans in general, and is better off with no dairy. I, on the other hand, am blood type O, cannot digest beans (even if sprouted, fermented, cooked with seaweed, etc.) and really crave meat once in a while. I do not do well with dairy. This is what led me to become a flexitarian. Morally and ethically, I wanted so badly to be a vegan. I really do not want to harm anything or anyone. I tried, but did not feel well. What worked best for me was dramatically increasing the amounts of vegetables, nuts, fruit, and quinoa in my diet and also adding small amounts of fish and chicken, just a few times a week.
I am not recommending you eat meat just because you are blood type O, but rather really check and see. What happens when you reduce meat? How much can you eliminate and still feel good, or even better? Whatever blood type you may be, the basic rule always applies: Eat lots of dark leafy greens! Vegetables and fruit are the foundation and main ingredients of any healthy diet.
Fish, Meat, Poultry, and Eggs
If you decided to eat animal products, do it with awareness and gratitude, a basic principle for consuming animals. Fish is your best choice, preferably smaller oily fish (wild when possible) as these are low in saturated fat, high in protein, contain omega 3, contain less heavy metals, are usually less processed than meat, and easier to digest.
Poultry is high in protein, contains B12, and is easier to digest than red meat. Eggs provide a whole range of nutrition benefits, from protein to vitamins and minerals. Make sure to buy good quality, free range, organic chicken and eggs.
Two main things that are extremely important about eating meat are the quantity and the quality. Eat small portions. You don’t need much meat to get the protein or the vitamin B-12 fix. Avoid processed meats, such as salami, ham, or any other cold cuts, unless you find brands without nitrates.
Note that many meat cravings can be solved by simply using the same seasonings you may use for your meat on non-meat options such as tempeh or in nut pâtés.
Inspiring Diets
There are a few diets that inspire my way of being. I do not follow any one of them 100 percent all the time, but rather take the best from each of them and adjust my diet with some of their wisdom in mind.
Macrobiotic Diet
The macrobiotic diet recommends a great deal of brown rice. It also recommends a large amount of vegetables alongside the rice, as long as they are not from the nightshade family (potatoes, tomatoes, eggplant, peppers, and chilies). Spinach and Swiss chard are not nightshades but may affect us the same way.
Nightshades contain an alkaloid called solanine, which is a compound that contains small levels of toxicity. The nightshade family plants have this compound in order to ensure their survival. It is more prevalent in plants that have been picked before they are ripe. When the plant is ripe (and the seeds are ready to be spread), the level of toxicity is reduced greatly.
For many people, eating a variety of plants including the nightshade family will not be harmful, especially if they are organic local plants that have been picked ripe (or grown in your backyard). For some, green peppers will be worse than red or orange peppers (as they are less ripe when picked), and for some, eggplants or tomatoes may be just fine, especially if seeds and skin are removed. The bitter taste of some of these plants is the protection mechanism, so try to get the least bitter forms. You can always observe and see how you feel after eating them. Listen to your body; it will tell you what to eat and what to avoid.
Those on a macrobiotic diet do consume fish but not meat or dairy. When I tried this diet for a while, I felt great. I found that it was especially nourishing for me when the season turned colder—in fall and winter. The diet includes many hardy root vegetables, brown rice, tempeh, soups, and stews. It also includes fermented foods, which help with digestion. Today, I still incorporate most of the macrobiotic food concepts with added raw foods and a bit less grain.
Review of Macrobiotics
Eat brown rice and fermented foods. Eat plenty of cooked vegetables of a variety of colors, but eliminate nightshades. Eliminate dairy and meat, but eat small amounts of fish.
Raw Food Diet
Eating raw food is wonderful and important. There is a difference, though, between eating some raw food, and being completely on a raw food diet. Eating only raw food has many benefits and can be used as a temporary cleanse, especially in the summer. The powerful enzymes in raw foods stay alive, thus bringing great energy into the body.
This being said, it also increases vata, and for those with vata imbalances—those that find their mind is wavering or those that have a hard time staying grounded—raw foods may not be the best choices, because they will only increase the feeling of lightness. Furthermore, trying to adhere to a raw food diet in the winter when the weather is cold may not be what your body asks for. Raw food diets may recommend heating your raw soups lightly (to under 115–118 degrees, depending on the diet) to get the warmth without killing the enzymes.
Eating raw food is an excellent way to balance a meal. Add a raw salad or fermented vegetables as a side dish or cut up some carrots, radishes, or kohlrabi and place it on the side of your plate.
If you eat your salad as a main dish, just add some protein (cooked or not) and fat to it. Your protein may be nuts, beans, sardines, or some grilled chicken. Most of the proteins contain fat already, but you can also add olive oil and avocado to get some healthy oils in. The fat helps us feel satisfied and full.
More ways to increase raw food in your diet are by eating a smoothie a day and eating raw food as snacks. You can have a raw smoothie for breakfast as a pick-me-up to start your day or between your lunch and dinner. Keep raw foods readily available. I always have fresh, seasonal fruit on my counter ready to eat, or sprouted beans or seeds in the fridge. Place some carrot sticks in a jar with water, and whenever you feel like a snack, it’s right there ready for you. I share the recipe of my bliss balls, which is my main afternoon snack, in the recipe section.
Another snack I love is soaked almonds. I place the almonds in a small bowl with water in the morning, and in the afternoon, I have almonds that have begun their sprouting process. They are now alive and easier to digest. Use raw almonds for soaking. You may find raw dehydrated almonds in the store. This means they were soaked, and then dehydrated at low temperatures to keep the enzymes alive. These days you can also find a variety of raw snacks in health food stores. My favorites are kale chips and raw chocolate.
There are many people today that claim that the raw food diet helped them overcome illnesses and increase energy. You will need to explore this for your body and see how you feel. I definitely recommend increasing the amount of raw food, especially fermented foods, in your diet.
Note that the Ayurvedic diet generally does not recommend uncooked food, claiming that it is hard for your body to digest it. For this reason, it is best to add raw food in moderation according to what your body is able to digest. As a flexitarian that appreciates both the Ayurvedic principles as well as the raw diet principles, I try to find balance: more raw food when it is warm outside or when I am feeling sluggish, and more cooked food when I feel ungrounded and scattered or if it’s cold outside.
How to incorporate raw food into your diet
Ayurvedic Diet
Using the system of Ayurveda as a platform to build and maintain a healthy diet is an excellent part of living a holistic life. Ayurveda—the science of life—has general recommendations for a healthy diet, as well as specific ones for each dosha. Though I do not follow the Ayurvedic diet to its exact recommendations, there are many things about it that are worth following as you have already seen in the Ayurveda section. I especially appreciate Ayurveda’s recommendations for harmonious and holistic eating.
In some of main ways, my diet differs from one based on Ayurvedic principles, including incorporating more raw foods, especially when blended. At times the Ayurvedic diet recommends dairy (especially to balance pitta), yet I recommend reducing it to a minimum.
Your diet will likely change from day to day depending on the season or geographical area you are in, as well as the circumstances in your life (job, relationships, hormone fluctuations) and your mental state of being. Eat a diet that will either bring you into balance based on your specific body constitution (your individual ratio of vata, pitta, and kapha) or one that will maintain your balance. Many of us, when out of balance, tend to be imbalanced in vata, causing us to be less focused, productive, and grounded.
Ayurveda is a holistic system and takes into account the food, the eater, and the process of eating. The food is looked at on many levels. What does it taste like? Is it of high quality and where does it come from? What are the effects of this food on the doshas? Does it have any medicinal properties?
The eater in regard to food is mostly the digestive system and all its components. How well is the digestive system functioning? If there are problems, are they physical or emotional?
As for the process of food, Ayurveda recommends taking a moment of silence before the meal and maybe offering gratitude to the food and the process it took for it to arrive to us. Ayurveda advises to chew the food slowly and thoroughly.
Ayurveda describes six tastes: sweet, sour, salty, bitter, astringent, and pungent. Each one has different effects on us when we eat it in excess, as well as specific effects on each dosha.
A well-balanced Ayurvedic meal includes all six tastes, unless you are trying to balance a specific dosha.
The Six Tastes According to Ayurveda
Some Ayurvedic Eating Principles
Start with clearing out foods that are not good for you. This includes leftovers. Eat freshly cooked meals, ideally meals made with love—maybe you even cook them yourself. Eat the right amount, not too much, but also not too little.
How you eat matters. Eat slowly and in a calm manner; eating when stressed is like ingesting poison, so sit down to eat, take a few breaths before your meal to calm, and maybe even feel some gratitude.
What you eat matters. Eat sattvic foods—foods that are organic, holistic, easy to digest, and rich in flavor. These foods will promote a calm and focused state of being. Avoid tamasic foods and toxic ingredients—food prepared using plastic, aluminum, and non-stick cookware made of Teflon; foods cooked in a microwave; foods that have been processed and/or refined, and preservatives, artificial flavors, and artificial colors; these will increase negativity, pessimism, ignorance, laziness, and doubt.
Sip warm water throughout the day to allow food to flow easily. Eat in harmony with nature, in a clear state of mind and with care and love. Eat fresh and consume just the right amount. Enjoy, as food is a gift.
Ayurvedic Diet Basics for Your Dosha Type
Vata has a tendency to be too light, floating, and distracted. Eat warm and cooked foods to ground and steady vata. Avoid excessive consumption of raw fruits and vegetables as well as very cold foods such as ice, ice cream, and frozen foods.
For breakfast, aim for some grounding food, especially when cold. Consider oatmeal or polenta. For lunch, try adding some lightly sautéed kale to your rice or quinoa. For dinner, try a simple baked salmon with some warm grain and cooked veggies. Squash is a great vegetable for vata people in the winter. To all your meals add healthy fats such as walnuts and avocados. Use warming spices such as cardamom, cinnamon, clove, cumin, and ginger, but avoid very spicy or bitter foods.
Sip warm water or non-caffeinated herbal teas to keep moist. Most importantly, stay calm and grounded. A bowl of brown rice with some avocado is a fantastic recipe to get grounded.
Pitta has plenty of fire in it, so eat cooling foods such as smoothies with lots of greens and/or fruit. Choose spices that are not too heating, such as turmeric, cinnamon, fennel, mint, and thyme. Eat sweet, seasonal fruit such as pears, apples, watermelon, berries, etc. Eat them separately from your meals, or as meal substitutes. Eat more carrots, leafy greens, asparagus, and broccoli as well as grains such as basmati brown rice or barley.
Ayurveda does recommend the use of dairy to balance pitta, particularly warm milk and honey before bed. I use coconut milk or almond milk instead. Eat more sweet and bitter such as rice, fruit, and a bit of honey or maple. Reduce salty, spicy, and pungent foods, especially vinegars; they may cause heart burns. Keep it light, cooling and naturally sweet to keep your fire working but not burning.
Kapha enjoys a diet that is lively and full of energy to awaken the fire within, and reduce heaviness. Aim for foods that are light and dry, with a bitter or pungent taste, and avoid foods that are sweet or salty. Eat some raw food with all your meals to help spark the digestive and metabolic systems. Choose lighter foods such a fresh vegetables and avoid oily foods, especially fried food. Eat only small amounts of nuts and seeds. Include fruits such as apples, pears, and pomegranates in your diet, and make sure to have your meals regularly. Do not skip meals.
When needed, use honey as a sweetener and stay away from all other sugar. Ginger tea is good for stimulating the digestion. Enjoy it with or after meals. Remember, light and alive food is the food of choice for kapha.
The most important thing for all doshas is to keep a calm and clear mind. Do your best without stressing about it. Choose a combination of dosha foods that you like and that will bring a smile to your face so that you enjoy eating. Let the entire act of eating be a joyful experience within a nice environment where you can eat consciously and slowly, giving yourself plenty of time to digest.
Distinguish Between Physical Hunger and Emotional Hunger
Practicing awareness is always important but not always easy. My weakness is nighttime when I am alone. Sometimes I think that food will fill a perceived emptiness by creating a feeling of love and connection. During these times, I notice that I start looking through the cabinets and fridge for some comfort food. It is not always easy to stop while this is happening, so the next morning, I sit for a few moments and relive the night before in my mind. As I envision myself opening the fridge, I imagine myself stopping and checking to see if I am feeling physical hunger or emotional hunger. Then I imagine recognizing that it is emotional hunger and I close the fridge and smile to myself for a moment while finding gratitude for something good in my life. I take a deep breath and then go to floss and brush my teeth.
You will need to recognize when it is that you have a weakness and go to food as comfort. Once you recognize when it happens, you will need to sit and envision a new pattern of behavior—not during the event itself, but when you are calm and in control. After you envision a new way of behaving, you then need to practice it during those times of weakness. Over time, you will simply notice this entire process in a split second, before it actually happens, and you will be able to skip the emotional eating.
Since for me this happens at night, I have also made sure to eat enough earlier on so that it does not become a physical hunger blended with emotional hunger, which can lead to the worst binging possible.
How to Deal with Emotional Hunger
It all starts with awareness. Recognize when your weak moments are, when do you go for food not because you are hungry? Learn to be present and know the difference between physical and emotional hunger.
Empower yourself by reconditioning your mind when you are strong, not when you are in a weak moment. Envision yourself acting as you would like to at a different time than when you’re actually losing control. Practice this kind of mindfulness regularly as it normally takes a month to make or break a habit or recondition your mind. Most importantly, don’t give up. It will change! Just stay with the practice.
Harmonious Eating
How you eat your food is almost as important as what you eat. For example, you may eat great organic food in front of your computer while stressing over a problem you have—this will convert the great energy of the food into negative energy. There are a few rules that will help you receive the maximum benefit of the food you eat.
Principles of Harmonious Eating
Check your hunger level before eating and eat until you are close to full but not completely full. Always eat sitting down in a relaxed manner; better not to eat when you are emotionally upset. Eat food that is as fresh as possible—real food—not processed food.
Warm your food to at least room temperature and serve it on a plate. Do not eat out of the pot. Chew well! Gandhi said, “Drink your food and eat your water.” But have water after your meal, or take only small amounts of warm liquid during the meal. Eat your main meal before 3:00 pm, and give yourself time between meals to digest. Give yourself a few minutes after you eat to rest or take a slow walk.
Eat what you enjoy and enjoy what you eat!
Unless you are good with your eating habits, in order to make sure you implement the new changes you want, you must create a menu for the week. It is not an easy thing to implement the suggestions in this chapter. They sound reasonable, but when actual life kicks in, there is always a reason to slip.
As a flexitarian, we of course allow some flexibility, but as someone working on becoming a flexitarian, it is most important that you begin with a bit more of a rigid diet, and once you can stay with it, allow for more flexibility. This is not to say that you need to beat yourself up for slipping, but you do need to have the intention to stay with it, at least for one month.
Most people have great difficulty implementing these suggestions unless they sit down once a week (at a time when they are well-rested, fresh, and relaxed) and plan every meal for the week ahead.
Tips to Help You Manifest Your New Eating Habits
Make a meal plan for the week according to the season and your needs. Shop over the weekend for at least the first half of the week. Ideally cook fresh for every meal, but realistically you may want to cook some basics over the weekend so you have staples ready to go for the week. You can make your lunch the night before.
Make your fruit/nut/seaweed/healthy snack visible to you either in the fridge or on the countertop and have some form of fruit or vegetable washed, ready to eat, and sitting in front of where you work. Have ingredients for your green smoothie ready, so when hungry you can always make one easily.
Plan your dinner before you leave the house in the morning and have the ingredients ready to go in the morning or pick them up on your way back home. Stick to your plan, even when it is tempting to stop for pizza instead. Have ten handy recipes that you like and can easily make, and try to memorize them, so that cooking becomes easy.
Distinguish between physical hunger and emotional hunger and use your yoga and breathing practices to maintain emotional well-being.
Healthy Snack Alternatives
I love grazing. Between my meals, I get a bit hungry, and want a little something to keep me calm and steady. This may be because I am mostly pitta, but in case you also like to eat between meals, it is good to be prepared with the right snacks. If you do not have healthy snacks ready, you may be tempted by less healthy ones, which I hope you no longer keep at home.
Here are some healthy options.
For most of us the last meal is dinner. Ideally you would have it at 5:00 pm, brush your teeth, and not eat any more until you go to bed at 10:00 pm. Then you would eat breakfast after your morning practice at 8:00 am or 9:00 am, so you would actually get to do a fast—or cleanse—every day. For most of us, this will not work. Pitta types, especially, may need to eat some extra calories before bed. However, do try to have your last meal at least three hours before bed.
I do recognize that we are all different, and some will really need a small amount of food later, hopefully a small snack and not a burger or even a big handful of nuts. Not eating two hours before sleep allows the food to digest so that the body can rest while sleeping and not waste energy on digestion, which at times influences the mind (i.e., dreams) as well.
I know that if I eat chocolate at night, I tend to have much crazier dreams. If possible, eat your last meal earlier, as this allows for a longer time for your body to rejuvenate. Remember, if there are ten to twelve hours between the time you eat at night and your breakfast, it is like having a daily fast; it helps keep your colon clean.
Foods for Maintaining a Healthy Body
Some foods work better for us humans, though we still may have different needs. The food I recommend here will help keep your body healthy. The easiest to remember is vegetables. Simply eat more of them, in all colors, and especially dark leafy greens, like kale, collards, bok choi, mustard greens, arugula, and baby salad mix (antioxidant nutrients, fiber). You can also make raw vegetable smoothies or juices to increase vegetable consumption and thus increase the intake of good vitamins and minerals.
Sprouts contain live enzymes and vitamins, and are great with food or as a snack. Seaweed is a great source for minerals, protein, and fiber. Try to add them to your diet at least a few times a week, and even daily. Pineapple, turmeric, and garlic have good anti-inflammatory properties and help the body heal from inflammation internally. You can add them to your food, smoothies, and teas (turmeric with lemon and honey).
Be creative, and change things around, but have some staples that you do not give up on, such a smoothies, green salads, or your 4:00 p.m. apple and two Brazil nuts snack.
Recipes
These are some of my basic favorites that I use often. Of course you will eat a greater variety of meals than what I offer here, but it’s a good jumpstart for some healthy, easy to make recipes.
Meals and Snacks
Breakfast Smoothies
When it is not too cold out, I love having a smoothie after my practice or simply fruit. If the morning is cold and I feel like eggs and avocado, then I’ll have my smoothie as my 4:00 p.m. pick-me-up snack. Since anything can go into a smoothie, you are welcome to play and experiment. My foundations always include some greens (dark green or red lettuce, baby kale, bok choi, collard greens, celery), some fresh herbs (parsley, cilantro, mint) juice from a whole lemon, ½ inch of ginger, and seasonal fruit. The fruit I use the most is apples—an apple a day makes my smoothie sweet and happy. If kiwi is around, then I would add one or two kiwis to the smoothie, mango when in season, grapes in the summer for extra sweetness, banana if I want it thicker and silkier, and berries and other fruits according to season and availability.
Even with a very strong blender you will need to add water, juice, or ice. I like water, and at times a small amount of pomegranate or apple juice. Try not to be tempted to make it too sweet. Keep a nice amount of greens and limit the juice. You can add to this any superfood powder, for extra vitamins, minerals, healthy fats (omega 3), or protein. Most of these you can use regularly, but use them in small amounts, switch them around, and take some breaks. I like spirulina (an algae that contains vitamins, omega 3, and protein), hemp seed (also omega 3 and protein), chia seeds (protein, fiber, omega 3), or maca (energy, sexual function, and sweetness).
My Classic Green Smoothie
Ingredients
Procedure
Begin with pulsing the blender until you have all the ingredients blended some, and then slowly increase the speed. Let it run a minute or so on the highest speed to get a smoother consistency. Drink your smoothie immediately. If needed save some for later, but try and drink it the same day, as nutrients disappear as it sits.
Almond Milk
Ingredients
Procedure
Soak the almonds overnight or for eight hours with ¼ teaspoon sea salt. This will help them come to life and break down the phytic acid and enzyme inhibitors in the almonds. If you have less time, a couple of hours will do, but it is much healthier to soak for longer. Drain the almonds, rinse them, and place them in a blender with the water. Blend on high for three minutes till smooth and creamy.
Drain through a cheesecloth or use a nut milk bag. Squeeze the bag well to get all the liquid out. Return the liquid to the blender, add cinnamon (and optional dates and vanilla bean), and blend for another minute or two.
Store in a glass jar for three to four days.
Quinoa
Here’s to one of my favorite foods that just so happens to be good looking, great tasting, and flexible, as well as healthy. It works amazingly in everyday cooking, as well as in fancy meals. Quinoa, “the mother grain,” the “gold of the Aztecs,” has been a staple food of the Aztecs for thousands of years, and since the 1980s has been cultivated within the United States. Quinoa is one of the most complete foods in nature. It contains all nine essential amino acids, enzymes, vitamins and minerals, fiber, antioxidants (manganese and copper), and phytonutrients.
Quinoa is an incredibly healthy replacement for grains (it is gluten-free) and an excellent source of protein (it is highly recommended for vegetarians). Add quinoa to your superfoods list along with kale, garlic, hemp, and blueberries. It is great for regulating blood pressure and preventing certain diseases, and overall, it strengthens the entire body. It is easy to cook and can be enjoyed all year round.
Easily digestible, you can add quinoa to your favorite warm winter soups or to a refreshing summer salad. The seed is related to the spinach and beet family; it is light, fluffy, and slightly crunchy with a delicate and subtly nutty flavor. Quinoa flour can be used in cookie and muffin recipes, and noodles made from quinoa make delicious pasta.
Quinoa is coated with a toxic chemical called saponine, so it is important to rinse it well before cooking. As with most food, consume quinoa in moderation. A few times a week is enough.
How to buy: When buying quinoa, make sure there is no moisture in the packaging (or bin if buying in bulk). Store quinoa in an airtight container. It can last for several months, especially if placed in the fridge. When deciding how much to buy, remember that quinoa expands to several times its original size once cooked.
How to cook: Soak quinoa for a couple of hours before cooking (optional). Make sure to thoroughly wash the quinoa (removing the saponine) by placing it in a meshed strainer, running cold water over it, and rubbing the seeds between your fingers.
Basic Quinoa Recipe
Ingredients
Procedure
Rinse dried quinoa in a strainer or strain soaked quinoa and rinse. Place in a medium-size pot and dry-roast for three to four minutes, until nutty smell appears. Add vegetable broth, cover, and bring to a boil. Lower the heat and cook for fifteen minutes, until liquid is completely absorbed. Turn off the heat but let the covered pot sit on the burner for another ten minutes before serving. When cooked, the grain becomes translucent with a little white half-moon (the germ), making it very pretty.
More Quinoa Cooking Ideas
Quinoa salad: Add your favorite chopped veggies to the quinoa as soon you turn off the heat. They will warm up, as the quinoa sits for ten minutes. Try substituting quinoa for couscous in a Moroccan feast or use it instead of pasta in your pasta salad recipe. Add quinoa to your tomato soup or stew.
Curried quinoa and peas for simple and quick lunch: Add frozen peas, garlic, ginger, and curry (or just turmeric) to your quinoa to make a delightful presentation. Quinoa is also good cold in salads. Combine chilled quinoa with pumpkin seeds, diced carrots, adzuki beans, cumin, cilantro, salt, and scallions. As an option, add a bit of lemon juice.
Did you think of quinoa for breakfast? Make a delicious breakfast cereal with quinoa, fruits, nuts, cinnamon, and maple syrup (grade B).
Explore! Quinoa is very versatile.
A note of safety: Quinoa contains moderate to large amounts of oxalate. Individuals with a history of calcium oxalate-containing kidney stones should limit their consumption of this food.
Enlightened Kale
Kale is super healthy, but not always enticing. I find that eating it warm with additional fat and flavor makes it a delight. In the recipe below, you can substitute a bit of tamari (wheat-free soy sauce) or even just salt and pepper for the nutritional yeast.
Ingredients
Procedure
Heat oil in a deep sauté pan. Add stock and kale and cook for approximately five minutes. Remove from heat and add nutritional yeast (sprinkle liberally to taste).
Variation: Cook the kale only in stock and then add 1 tablespoon of olive oil and the nutritional yeast. Add a dash of salt if desired.
Baked Zucchini
Here is a very quick and easy recipe that goes well as a snack or as a side dish to almost anything. Most people love it, as it is simple. If you do not like cumin, simply bake the zucchini with salt and pepper and maybe a bit of sweet paprika.
Ingredients
Procedure
Preheat oven to 350 degrees.
Wash and cut the zucchini lengthwise into about ¼-inch slices, but really don’t go measuring. I normally cut them either in half or thirds. Place zucchini in a bowl and mix with oil. Transfer zucchini onto a baking sheet. I use a silicon sheet, but you can use any baking sheet. Sprinkle cumin, garlic slices, and just a bit of salt over the zucchini.
Bake until it begins to turn golden. At times, I bake it very little as I like it crunchy, but many prefer it softer. If you prefer it softer, check every ten minutes with a fork to see if it is soft enough. Explore; you can’t go wrong. You can even eat it raw.
Salmon Asian Style
Most of us are lacking in our essential fatty acids (EFAs), essential nutrients that we need in our diet. They help our brain functioning, nervous system, hormones, and blood circulation and will promote healthy skin. Salmon is an excellent source of EFAs. Other foods that have EFAs include walnuts, chia seeds, and flax seeds. However, even though I eat mostly vegetarian, my body and mind feel incredible if I eat fish one to two times a week. The body absorbs fish EFAs best. Below is a very simple recipe that tastes delicious and takes only about fifteen minutes, including preparation and cleanup. Ideally buy fresh salmon, or if you buy frozen salmon, defrost it in the fridge for sixteen to twenty-four hours.
Ingredients
Procedure
Thinly slice the scallions and separate the white from the green. Combine garlic, mirin, tamari, and maple syrup in a medium-size bowl to make sauce.
Heat coconut oil in a pan over medium heat and sauté the white part of the scallions in the pan over medium heat for one minute.
Add the salmon with the skin side down. Let it cook for about two minutes. You will see the salmon bottom starting to turn opaque. Pour sauce over the salmon and flip it over. Cook for another two minutes or so according to your taste. I like to leave the center somewhat raw. Garnish with the green scallions and enjoy!
Note: If you do not have mirin, you can use apple cider vinegar with a teaspoon of honey (mix well) instead.
Salads
Playtime! Use lots of mixed greens as your base. To that I add avocado when in season and walnuts. Any veggie goes: carrots, radishes, sprouts, cucumber, etc. For fun, add nuts, seeds, olives, and at times a bit of dried fruit or goat cheese.
Kale Salad
Ingredients
Dressing Ingredients
Procedure
Whisk all dressing ingredients well. Pour the dressing onto the kale and massage the dressing into the leaves until they are completely coated (and look bright green). The longer the kale sits with the dressing on it, the softer it gets, so sometimes I make it a few hours ahead. It also means that it will still be great the next day.
Kale Chips
Kale chips are a great healthy and yummy snack. They have a crunch to them, and satisfy that savory need, while providing the power of dark greens.
Ingredients
For the marinade:
Procedure
Mix all of the marinade ingredients until smooth and fairly thick.
Put kale in a large bowl (this may be done in batches), pour some of the marinade over the kale, and gently massage to coat all the leaves.
Arrange kale on dehydrator sheets being careful not to overlap.
Dehydrate at 125 degrees for about two hours until crisp. It is possible to do this in the oven at the lowest heat setting available.
*Bunches of kale vary so when I need to increase the volume I continue to add equal parts of the ingredients.
Condiments
Salad Dressings
Keep it simple! The classic Israeli dressing is to mix two parts olive oil with one part lemon juice, and a bit of good quality salt. That’s it. Switch the lemon juice with orange juice and orange slices for fun. You can add some mustard and capers for diversity. Add a bit of curry and honey for an Asian feel.
Tahini Dip/Sauce
Tahini can be eaten as-is from the jar, but I love the dip/sauce as it is flavorful, satisfying, rich in calcium, and a fantastic dip! Dip carrots, cucumber, blanched broccoli, cauliflower, whole-wheat pita bread, or crackers. You can also eat this with rice, diluted as a sauce for falafel, or as a thick dressing on salads.
Ingredients
Procedure
Peel garlic cloves and place in food processor. Pulse a few times or until garlic is finely minced. Wash parsley. Cut off the very end of the stems (about one inch) and discard. Cut the rest of the stems from the leaves and place in food processor. Pulse until finely chopped. Add the leaves and pulse until finely chopped.
Add the tahini. After emptying the tahini container, fill half of it with water, close the container with the lid, shake well, and then pour the water into the food processor. Pulse until all ingredients are mixed well.
Add lemon juice and salt. Pulse and taste. If needed, add more salt. If it is very thick, add a little more water as it will thicken even more once it is in the fridge. Pulse until ingredients are evenly combined. Place in covered glass container in the fridge. Tahini will last one week in the fridge.
Zchug
Zchug is one of my favorite foods from home. Very common in Israel, brought by the people of Yemen, it is known as the “hot stuff,” and the traditional recipe is far too spicy for me. I created my own variation with emphasis on the cilantro, giving it spice with garlic. Zchug is very popular as a condiment for falafel. I also eat it with bread, rice, and raw veggies. Enjoy zchug anytime, but it is especially great during the spring and summer for a nice cleanse. The cilantro, garlic, olive oil, and lemon juice are excellent detoxifiers.
Ingredients
Procedure
Rinse the cilantro well and cut off the ends of the stems to use them for stock. Spin the cilantro in a salad spinner until the cilantro is dry. In a food processor, add the ingredients separately in the following order: garlic, cilantro, lemon juice, olive oil, and salt. Mix well after each ingredient is added. Store in a glass container and eat within five days of preparing.
Pesto
Traditional pesto is made with basil, pine nuts, and Parmesan cheese. I took the liberty of playing around and created this variation. Try it out and feel free to keep exploring on your own. Remember, it is always great to learn from tradition, but never be afraid to step out of it. How about mint walnut pesto?
Parsley Almond Pesto
The parsley almond pesto tastes amazing with pasta. I love to have it with brown rice pasta, but I would recommend trying it with any of your favorite pastas. It is so good, that sometimes I just put it on a slice of bread and enjoy. Maybe make it into a sandwich and add some lettuce, tomato, or anything else you enjoy (a roasted portobello mushroom, for example).
Ingredients
Procedure
Place garlic in a food processor and pulse until finely minced. Add parsley and pulse until finely chopped. Add almonds and run the food processor while slowly adding the olive oil. Add salt. Start with a pinch, pulse a couple of times, taste, and add more salt if desired.
Sweet Recipes
Bliss Balls
This is the perfect pick-me-up snack that will take care of your sweet tooth. It is healthy, delicious, and gluten-free. If you are like me and need seconds, make the bliss balls smaller. When I do not have much time to make these, I make them without the chocolate coating, as that is the most time-consuming part.
Ingredients
Procedure
In a large bowl, mix the above ingredients except for the dark chocolate thoroughly. Place half of the mixed ingredients in a food processor. Pulse until the mixture seems sticky. The ingredients do not need to become completely smooth, but just of a good consistency to roll into a ball. You may see that the dates, apricots, Brazil nuts, and walnuts are blended, but some sunflower seeds, goji berries, and pumpkin seeds are still whole. With your hands, make small balls, and place them aside.
Place the rest of the mixed ingredients in the food processor, procees, and again with your hands, make small balls and place them aside.
Melt the chocolate in a double boiler (if you do not have a double boiler, fill a medium-size pot with two cups of water and place a slightly smaller pot on top with the chocolate inside; do not let the water from below boil over into the smaller pot or the chocolate will become chunky and difficult to spread). Keep the temperature on low and continue to mix until the chocolate is completely melted, then take the pot(s) off the heat. Wait one minute (no longer) for the chocolate to cool.
With a spatula, place a spoonful of chocolate on top of each ball and use your fingers to spread it over the ball, and then place it on a plate. I cover around half to three-quarters of the ball so that it does not stick to the plate. Place the bliss balls in the refrigerator. They should be ready to eat after an hour. Store them in the refrigerator and eat within two weeks.
Ingredients
Procedure
Place all ingredients apart from one cup milk in a strong blender and begin blending. Pulse at first, and then let the blender run for two to three minutes. Add as much of the second cup of milk as needed to make the blender move and to reach the consistency of your choice.
Note: This dish is beautiful with some pecans on top, adding a nice crunch, raspberries or strawberries in season, or goji berries anytime. Sometimes I even add five chopped strawberries into the mousse after it is blended.
Supplements
Supplements are like insurance. Do not rely on them to give you the nutrients that you need. Though there are many studies that show the benefits of taking supplements, there are also concerns about the long-term effects of using them regularly. So remember—first have an awesome healthy diet, then supplement just as much as necessary for specific needs.
Since I add the superfoods spirulina, hemp seeds, maca, and chia seeds to my diet regularly, I do not need to supplement as much. I take my multivitamin on days that I do not have a large green smoothie. I take my omega 3 fish oil once in a while when I feel I did not get enough fatty fish, chia, or spirulina. I take vitamin C if I am feeling that my immune system is not as strong as usual.
Below you will find some general guidelines for supplements. Since many multivitamins really do not contain high enough levels of actual vitamins, it is important to seek out a good brand. Look for vitamins that come from natural sources and whole foods rather than chemicals, and again, rely on a wholesome diet. Supplements are your safety net.
Please meet with a nutrition consultant to find what is right for your specific needs. These are just general guidelines, and many of us will not need to follow all of these recommendations. Take only what you need.
Multivitamins
The amounts are a range of what is safely recommended. I added in parentheses the preferred amount that you may find in stores.
B vitamins
If it is difficult to find a multivitamin that has enough of these B vitamins, you can take a separate B complex supplement.
Minerals
Boron, magnesium, calcium, and other minerals are important, yet many multivitamins do not contain amounts even close to the daily recommendation of these nutrients. Because of that, a mineral complex may be advised as well, unless you eat sea vegetables (seaweed). Consult with your nutrition advisor.
You may also find other ingredients in your supplements such as ginseng, garlic oil, and many other herbs that can be beneficial.
How to Eat Healthy Without Spending Much
I keep hearing that eating healthy is for the rich—that organic is too expensive—and that fast food is cheap. This may seem true on the surface, but look at the bigger picture. Eating well will allow you to stay healthy and clear-minded. It reduces the number of sick days and medications you will need and keeps you joyful so you have a better life now and a longer, healthier life down the road.
Today organic food is so prevalent that at times it costs about the same as or even less than non-organic (especially when you buy it in season). I’ve purchased organic olives for much less than the non-organic. You just need to be a wise shopper and learn where to find good prices.
Tips on Buying Healthy for Less
Buy fruits and vegetables that are in season, when they’re at their best. Usually there is an abundance of seasonal options that are fresh and cost less. Summer offers blueberries, cherries, broccoli, asparagus, beets, and watermelon. Fall offers apples and pumpkins. Spring is a joy of greens, sprouts, and apricots, and winter offers root vegetables, kale, and more. Of course, this depends on where you live.
Buy locally to save on shipping costs and help preserve a healthy environment.
Eat only what you need to. Serve yourself on a small plate. Go back for seconds if needed. Don’t be tempted to eat from the pan or the package. Reduce the cost of food by reducing waste.
Buy whole foods like whole grains and vegetables. Raw ingredients can make great simple meals, while processed food is less healthy and can be more costly.
Use the whole food. Use stems in smoothies or for stocks. Eat all parts of the broccoli. (You can shave the outer edge of the broccoli stem and then cut it into strips to use with dips or just as a snack.) Eat the radish and beet leaves, and buy small fish like sardines so you eat the whole fish.
Cook at home. When I compare the seemingly high price of organic chicken (or any other food item I buy for home cooking) with a regular meal out, I realize that using the best ingredients at home is still far less expensive than a mediocre meal out.
Fresh and Healthy—How to Choose the Freshest Fruit and Veggies
If your food looks great, fresh and appetizing and is organic, the produce is probably good. Knowing the source is always a plus. Growing your own is ideal, but for most of us this is not going to happen.
Tips for Choosing Fresh Fruits and Vegetables
Buy local. Locally produced food does not need to be transported, so there is a better chance it was picked ripe, has less waxing and coatings, and less energy was wasted in bringing it to you. Check the sticker on the fruit to see where it’s from.
Buy organic. Get food that is grown the real way, the way nature planned it. The sticker on fruits and vegetables will have a number. If it starts with a 9, you’re good to go.
Go to a farmers’ market. Get produce directly from the source.
Buy in season. Ideally ripe fruit directly from the farmer or that is locally grown, so it is more likely to have been ripened on the tree. Fruit that has been ripened on the tree tastes better and has more nutrients.
Some Ways to Check Ripeness
Touch gently. Most fruit and vegetables should be firm but not too hard.
Take a look. Fruit and vegetables should appear vibrant and appetizing with no signs of discoloration or mold.
Tap on a watermelon with your hand. A deep hollow sound is an indication of ripeness and sweetness.
Take a look again. Greens, specifically, should look vibrant and alive; if they have started to yellow or wilt, move on.
Check the bottom of the garlic to see if it looks clean or if some black mold has started to grow.
Smell. Most ripe fruit should smell good.
Smell again. Onions should have no odor.
Touch again. Cantaloupes should be slightly soft to the touch and smell like cantaloupe.
Pluck a leaf. Pineapples are best when a leaf up top is easily plucked out and the bottom of the fruit smells like pineapple.