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Superfitlady
Food Combination (Trophology)
The idea behind food combining diets is that different foods digest at different rates and require different
digestive environments, thus foods need to be eaten in groups that compliment these factors. While this
sounds good on paper, it appears to be more of a misuse of biochemical information than anything else,
as there is no real evidence to show that food combining diets improve digestion or enhance weight loss.

All food combining guidelines take into account the speed at which food digests. Fruit digests the
quickest, then greens, then non-starchy vegetables, then starches and finally, digesting the slowest is
protein. Eating foods in the correct order (according to their transit times) ensures a traffic jam-free (and
toxin-free) digestive tract.

When you get the combining right, your body gets to use the nutrients in the food. This leaves you with
more energy, which inevitably equals more beauty.

In the beginning, the easiest way to get into the habit of food combining is to divide your meals into
categories. Later on, when it is second nature to you, it is not necessary to be so structured. Right now,
for the sake of simplicity, try to think of your meals like this:

Breakfast = Fruit
Lunch = Protein + Veggies
Dinner = Starch + Veggies

Depending on the day that you are having, it is totally fine to swap your lunch and dinner meals.
However, always keep fruit in the morning and by itself.

Here are the food combining basics:

 Fruits are best eaten on an empty stomach
 Fruit + Raw greens = OK (except melons)
 Starches + Veggies = OK
 Starches + Starches = OK
 Proteins + Veggies = OK
 Plant Proteins + Plant Proteins = OK
  Proteins + Starches = No No
 Animal Proteins + Animal Proteins = No No
 Fats + Carbohydrates = OK
 Fats + Starches = OK
 Fats + Proteins (animal or plant) = No No (or pair moderately)

Examples:
*Yogurt:

Plain, non-sweetened yogurt, then flavoring it yourself with stevia, raw honey, or other natural sweetener
of choice. Cinnamon, vanilla, or another natural extract would be a delicious addition, as well! Remember,
fruit should be eaten by itself 20-30 minutes before eating anything else, so topping your yogurt with fruit
isn’tan ideal combination. If you want the fruit, eat it first, then follow with yogurt later.

To keep the meal properly combined with yogurt, you could eat anything else from the “flesh” category–
including eggs, meat, fish, or cheese– and any raw or cooked, non-starchy vegetables you like. You could
even make a creamy salad dressing using yogurt as the base, and serve it over a pile of leafy greens and
crunchy veggies!
Glycemix Index

The Glycemic Index measures the impact individual foods have on blood sugar
levels. It ranks foods against white bread or glucose by potential to raise blood
glucose levels.

Glycemic Index by the Numbers

55 or less A low glycemic index level.

56 to 69 A medium glycemic index level.

70 or more
A high glycemic index level.

Low Glycemic Index

Low glycemic index, or so called good carbs, are high in fiber and not overly
processed. They're referred to as low glycemic index carbohydrates. The glucose
from this type of carbohydrate is released at a slower rate. This means energy is
released evenly over time, which keeps the body from experiencing an insulin spike.

Sources of low glycemic index foods:

 Fruits

 Vegetables

 Whole grains

 Legumes

High Glycemic Index

High glycemic index, or bad, carbs are those found in highly processed foods (white
breads, sugary drinks, and candy). The glucose from these carbohydrates is quickly
released and causes an insulin spike. They're then removed from the bloodstream
and transferred quickly into cells. When the sugar leaves the bloodstream, a person
may experience a crash characterized by a low energy level.

Sources of high glycemic index foods:

 White bread

 Pasta

 Rice

 Low-fiber cereals

 Baked products

 Bagels with honey

 Crackers

 Raisins

 Bananas

For a more comprehensive list of foods and their glycemic index values, check out
this information from Oregon State University.

The Pros and Cons of the Glycemic Index

There are three major issues with using the glycemic index as an absolute value of
carbohydrates:

1. Most foods aren't consumed in the volume needed to elicit the measured
response.

2. Most foods are eaten with other foods.

3. Eating combinations of foods can change the glycemic index value for each
food in a meal.

There is mixed research to show that the glycemic index of food has an impact on
weight management. A few other pros and cons of the glycemic index are below:
Pros
 It provides a standardized measure of carbohydrates based on their potential
as an energy source.

 It can help control of blood glucose levels.

 It can help suppress hunger.

 It can promote improved awareness of the benefits and risks of some foods.

 It can help an athlete recognize that changes in glucose levels may

affect body compositionand physical performance.

Cons
 The manner in which foods are prepared impacts the glycemic index value.

 The glycemic index value can change when fat or protein is eaten during
the same meal.

 The glycemic index doesn't take into account individual responses to glucose
and the production of insulin by the body.

 There are too many variables to support the use of glycemic index values
alone to structure a diet.

 The glycemic index load (amount of that particular food) should also be taken
into account.

Glycemic Index and Athletic Performance

From the perspective of a serious exerciser or athlete, both high and low glycemic
index carbohydrates are needed for optimal performance. The key is timing. It's
best to include lower glycemic index carbohydrates in meals throughout the day and
before training or activity. During intense and prolonged exercise (an hour or more),
it may be better to have a high glycemic indexsports drink to maintain blood glucose
levels.

The optimal time to have higher glycemic index foods is right after a workout. After
an activity, there is about a two-hour window of optimal recovery. During these two
hours, cells are most receptive to foods and beverages that will replenish depleted
glycogen stores. This improves the quality of recovery and ensures a full energy
supply for the next game, event, or training session.

Glycemic Index and Weight Loss

The premise of using the glycemic index in weight control is that diets that are low
on the glycemic index foods will help people lose weight and reduce their risk for
heart disease and diabetes. The original studies evaluating the glycemic index of
foods were conducted in a controlled environment on subjects who fasted overnight.
They ate a single carbohydrate in a prescribed amount and had their blood glucose
measured two hours later.

In a controlled environment, a low glycemic index carbohydrate is broken down

more slowly, which produces a more consistent glucose level. A high glycemic
index carbohydrate does the opposite. It's broken down quickly and causes a spike
in blood glucose, followed by a crash. A moderate glycemic index carbohydrate falls
somewhere in the middle.

This scientific research doesn't really apply to real life because breakfast is the
only time we truly eat after a fast. Additional factors such as the length of time the
food is cooked, the body’s hormones, and any other food (protein or fat) that is
eaten in combination with that carbohydrate can alter how the body uses glucose.

FOOD LIST classified by Glycemic Index

Low Glycemic Index foods (55 or less)
Include some of these foods in each meal or snack, but go for low-fat choices where possible, such
as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means
sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal,
and having only a couple of squares of chocolate or a small handful of peanuts!

Table 1 - Low GI Foods

Food GI

Roasted and salted peanuts 14

Low-fat yogurt with sweetener 14

Cherries 22

Grapefruit 25

Pearl barley 25

Red lentils 26

Whole milk 27

Dried apricots 31

Butter beans 31

Fettucine pasta 32

Skimmed milk 32

Low-fat fruit yoghurt 33

Wholemeal spaghetti 37

Apples 38

Pears 38
Tomato soup, canned 38

Apple juice, unsweetened 40

Noodles 40

White spaghetti 41

All Bran 42

Chick peas, canned 42

Peaches 42

Porridge made with water 42

Lentil soup 44

Oranges 44

Macaroni 45

Green grapes 46

Orange juice 46

Peas 48

Baked beans in tomato sauce 48

Carrots, boiled 49

Milk chocolate 49

Kiwi fruit 52
 Stoneground wholemeal bread 53

Crisps 54

Special K 54

Banana 55

Raw oatbran 55

Sweetcorn 55

Tasty Low-Glycemic Snack Ideas

Snacking is important for regulating blood sugar levels. Just make sure the snacks you choose are healthy and have
a low glycemic load. Keep several of these low-glycemic snacks on hand, and you won’t find yourself munching on
popcorn or crackers:

 Bean dip or hummus with raw vegetables

 Lowfat yogurt with a sprinkle of chopped nuts
 Mixed nuts
 Apple slices dipped in peanut butter
 Lowfat string cheese
 Lowfat cottage cheese with fruit
 Salsa with raw vegetables
 Fresh fruit

Quick-Fix Low-Glycemic Meals

Short on time? Serving low-glycemic meals doesn’t have to mean hours in the kitchen. Serve your family healthy,
lower-calorie, low-glycemic meals, and everyone will be happy. Try the following quick-fixes:

 Black bean burgers, bulgur wheat pilaf, and cherry tomatoes

 Scrambled eggs, fresh fruit, and low-glycemic bread
 Canned lentil or minestrone soup with a tossed salad
 Grilled cheese sandwich (use a whole-grain, low-glycemic bread) with celery sticks
 Grilled fish with a variety of grilled vegetables
 Cheese tortellini mixed with olive oil, garlic, and grated Parmesan paired with a tossed salad
 Chili (be sure to make — or purchase — the kind with beans)

Swapping High-Glycemic Foods for Low-Glycemic Foods

Replacing high-glycemic foods with low-glycemic ones is easier than you may think. The following table features
several simple low-glycemic food swaps you can make.

Instead Choose This

of

Instant Steel-cut oatmeal

oatmeal

White rice Brown rice

Baked Baked sweet potato

potato

Sugary Bran cereal

cereal

Bagel Small 100% whole-grain bagel or bread

White 100% whole-grain bread

bread

Popcorn Nuts

Snack Whole-grain crisp bread crackers

crackers

Quick Shopping List for Low-Glycemic Foods

 Preparing healthy, low-glycemic meals is a snap if you stock up on a variety of low-glycemic foods
while grocery shopping. Check out the following table for help preparing your low-glycemic shopping
list. And remember — smart eating starts with smart shopping!

Food Type Low-Glycemic Options

Grains Uncle Ben’s Converted Rice

Cheese tortellini
Pearl barley
Bulgur
Quinoa

Dairy Lowfat yogurt

Fat-free milk
Chocolate milk
Lowfat cheeses
Lowfat cottage cheese

Fruit Any fresh fruit

Fruit canned in its own juice
Fresh or frozen berries

Vegetables Fresh, frozen, or canned (except for potatoes,

which are high-glycemic)

Protein Skinless chicken

foods Lean beef
Dried or canned legumes
Tofu/tempeh
Eggs
 Lean deli meats
Canadian bacon
Fish or seafood

Medium Glycemic Index foods (56 to 69)

You may include a few of these foods each day, but again limit portion sizes if you want to lose
weight.

Table 2 - Moderate GI Foods

Muesli, non toasted 56

Boiled potatoes 56

Sultanas 56

Pitta bread 57

Basmati Rice 58

Honey 58

Digestive biscuit 59

Cheese and tomato pizza 60

Ice cream 61

New potatoes 62

Coca cola 63

Apricots, canned in syrup 64

Raisins 64

Shortbread biscuit 64
Couscous 65

Rye bread 65

Pineapple, fresh 66

Cantaloupe melon 67

Croissant 67

Shredded wheat 67

Mars bar 68

Ryvita 69

Crumpet, toasted 69

Weetabix 69

Wholemeal bread 69

High Glycemic Index foods (70 or more)

Swap these foods for those with a low GI value or eat them together with a low GI food. Having a
jacket potato with baked beans, for example, will lower the GI value of that whole meal.

Table 3 - High GI Foods

Mashed potato 70

White bread 70

Watermelon 72

Swede 72

Bagel 72
Branflakes 74

Cheerios 74

French fries 75

Coco Pops 77

Jelly beans 80

Rice cakes 82

Rice Krispies 82

Cornflakes 84

Jacket potato 85

Puffed wheat 89

Baguette 95

Parsnips, boiled 97

White rice, steamed 98

How To Plan Your Schedule Based

On Ayurveda
Do you find yourself struggling to focus throughout the workday? Are you
relying on that double espresso to get you through the mid-afternoon
hump? Do you wonder why it’s so difficult for you to tap into your creativity
and inspiration when needed?
That’s because you are likely fighting against your

Ayurveda reminds us of our connection to Mother Nature and helps us get

back in tune with the cycles that exist within each day, each year, and over
the course of our lives.

These energies are known as the Doshas – Vata, Pitta, and Kapha make up
our mental and physical essence.

The more we connect to the natural rhythms of life, the more we can
effortlessly flow and be most efficient with our time and productive with our
energy.

A lot of this can seem foreign and difficult to grasp especially if this is your first
time learning about the Doshas and cycles of life.

So let’s backtrack and break things down a bit.

First and foremost, Ayurveda is the Science of Life… it’s also known and the
Sister Science of Yoga or the lifestyle that supports the practice of Yoga.

Ayurveda reminds us that we are creatures of nature, we are not separate

from it and it sees our mind and body as ONE. It also teaches us that there
are 5 building blocks that make up nature – fire, water, earth, air, and space.

When two specific elements mix they create energy also known as a Dosha.

Earth + Water = Kapha

Fire + Water = Pitta

Air + Space = VATA

These energies each possess specific qualities and knowing them allows us
to stay balanced by abiding by the principle of like increases like and opposite
brings balance.
Kapha time of the day: 6–10 am and 6–10
pm
When you first wake up in the morning, the world’s energy is slow, heavy, and
cool. Birds are starting to chirp, things are quiet and there’s a sense of comfort
and steadiness. In terms of being productive, this is the big inhale part of the
day before the pace picks up and your energy starts to build.

This is a great time to ease into your workflow by completing simple tasks,
scheduling calls that don’t require you to be center stage, and checking things
off of your to-do list while you’re calm, steady, and gracefully focused.

BONUS: If you want to hack your energy a bit, it would be a great time to
squeeze in some movement before you start your day just in case you’re
feeling a little sluggish. The opposition of movement and stimulation from
exercise will help you feel most energized throughout the day. (Opposite
brings balance)

Alternative hack: Coffee lovers, although caffeine can increase the Vata
dosha and is not recommended from an Ayurvedic perspective, this would be
the most ideal time to have your beloved cappuccino or latte. This could help
combat the slow, heavy energy of Kapha – a little stimulation during these
hours could be the nice jolt you need to get moving.

Note: It’s most ideal to shut down your workday around 6 pm at the latest so
you can then fall back into the steady, cool, calmness of the evening. This is
the time to wind down and get to bed before 10 pm.
Pitta time of the day: 10 am–2 pm and 10
pm–2 am
This is the time when your brain is fired up, turned on, ready to focus and get
your Type A tasks done. This is the time to dive in on big projects, close
deals, hop on sales calls, give presentations, etc.

Capitalizing on this energy will allow you to prioritize the things that require
more focus so that you make headway without feeling like you don’t have the
energy to back up the tasks at hand. This is also the time when you’d want to
schedule your biggest meal of the day: LUNCH.

When the sun is highest in the sky and your digestion is at its peak, it’s
designed to digest the most amount of food. It’s crucial to make space for
nourishment during this time for a healthy, hearty meal.

Fueling your vessel will allow you to feel supported and balanced throughout
the day. Skipping this can lead to unhealthy decisions, unbalanced blood
sugar and feeling depleted unable to perform well no matter how and which
ways you structure your day.

The later part of the day between 10 pm – 2 am is when Pitta strikes again.

Have you ever noticed if you fight the natural sleepiness that sets in around
10 pm, you get a second wind? Do you feel like you could stay up and work
for hours? Or maybe you just find it hard to fall asleep. Where my night owls
at? That’s because the fire, focused, active energy is turned back on at this
time.

However, it’s also when your liver goes into deep detox. So in order to feel the
most energized and refreshed the following day, it’s best to be sleeping during
these hours to let your body fully reboot and do its thing.

Capitalize on the Kapha energy between 6 pm – 10 pm to slow down, unwind

and go to bed.
Vata time of the day: 2–6 pm and 2–6 am
This is the time when you are likely to feel the most creative and inspired.

Distraction and more scattered thinking may set in. You might find it more
difficult to complete tasks that require more structure and organization. It’s
great to do creative projects during these hours or maybe take a break to
journal, go for a walk in nature, read a book and let your creative juices flow.

Release any pressure to get things done and instead open yourself up to
universal downloads and to receive the inspiration that will help you move
forward in ways other than getting tasks complete. Try not to feed into the
urge for the second cup of coffee or double espresso during these hours
thinking that you still need to be focused and productive. This will throw off the
rest of your day, keeping you up later and creating a domino effect that can
lead to all sorts of imbalance and depletion.

Instead, honor your energy and create space to just be.

You’d most likely want to be sleeping during 2 am – 6 am unless you are deep
on the spiritual path. These are the hours that some gurus choose to practice
meditation. Since the world is lighter and you are more connected to the
ethers, it’s considered the ideal time to get the most out of your spiritual
practice.

Keep in mind, there will be an adjustment period as your body realigns to

these cycles of nature, especially if you’ve been going against the grain for a
while.

Remember, Ayurveda is a holistic approach to life. It’s always a combination

of diet, lifestyle, understanding yourself, and connection to nature on a deeper
level that will allow you to unlock your greatest human potential.

If you feel your diet and lifestyle habits are not supporting your unique state of
balance you may be experiencing heavy energy that prevents you from
tapping into the natural flow of life.

If that’s the case, a great place to start is clearing out the toxins that have built
up in your intestines over the months/years also known as “ama”.

Ayurveda believes that all disease and symptoms of imbalance start in the
gut. Strengthening digestion will allow your body and mind to reset so that you
can then feel naturally motivated and effortlessly inclined to flow with the
natural rhythms of life.

If you’d like personal guidance on your diet and lifestyle reach out via my
IG @ayurveda.amanda or email and inquire about the Mind-Body Reset
Group Cleanse coming up on March 15th. No starving juicing or fasting
involved just a delicious ancient healing dish called kitchari that supports the
body as it enters detox mode.

Regardless, remember to honor your energy. If you feel like you are on an
uphill climb every day, it’s just a matter of making small shifts at a time. Baby
steps are the key to a long-term sustainable, healthy lifestyle that allows you
to be the fullest expression of who you are designed to be.

How To Be Your Most Productive

Self Based On Your Ayurvedic
Dosha
Of the 7.2 billion people living in the world today, not one person is exactly like
you. Your perception of worldly experiences, goals, dreams, and ambitions
are absolutely one-of-a-kind. With this at heart, you have a unique way of
tackling obstacles and adversities.

What may seem productive and growth-stimulating for you may be

unconducive and stunting for others and vice versa. According to Ayurveda,
knowing the nature of your personal elemental framework (dosha) is the key
to unlocking your true path to a productive and purposeful life.

In a Pitta (fire) driven society like the United States, it is easy to lose our way
and get fixed on the collective “doing mentality” and forget how to step into our
personal element and simply “be”.

According to Ayurveda, anything in excess in the realms of diet, lifestyle,

work, exercise, etc. causes stress to the body and mind. It’s no wonder why
we call this type of self- induced stress a “burnout”. This ego-trap of doing too
much depletes our wellspring of energy and leaves little room for active rest
and being. Important note to remember: Doing does not always equate to
productiveness.

Based on which dosha is predominant at the moment, you may feel called to
adopt one or more of the following Ayurvedic self-care rituals listed below to
help you maintain a solid ebb and flow of productivity and active rest––of
doing and being.

Here’s what to do when you are feeling unproductive based on your dosha.

What to do when you’re feeling

overwhelmed and your energy is stretched
out thin:
Say hello to your doshic imbalance of excess Vata (wind) energy.

It is very difficult to be productive when the mind is constantly bouncing

between thoughts and projects––with no system to root and structure your
brilliant ideas. The irregularity and airy nature of Vata needs a system of
consistency to help ground these types.

Vata’s mantra for attaining a sense of flow and ease is

“routine, routine, routine.”

Establish a consistent practice of eating, sleeping, working, etc. around the

same time each day. Begin slowly by choosing one simple practice to
integrate into your morning routine such as sipping hot water first thing upon
waking. This is one of the best Ayurvedic practices to help calm the mind
through the digestive tract and promote proper elimination.

Once you’ve established this practice consistently for a week, add another
practice to your morning routine such as 15 minutes of deep breathing or
meditation. In this way, you will soon create structure in the form of a morning
ritual that primes you for the demands of the day.

What to do when you’re feeling burnt out

and can’t find a way to separate work from
personal life:
Meet your doshic imbalance of excess Pitta (fire) energy.

It’s easy to fall victim to thinking we “need to do more” or “we are not doing
enough.” The sharp intellect and firey nature of Pitta has no problem
convincing the body to keep going until it is run down and burnt to exhaustion.

This false idea of productivity has a tendency to negatively affect all

relationship types.
Pitta’s mantra for establishing a steady stream of
productivity without the burnout is “do what you can,
with boundaries as the plan.”
Establish healthy boundaries that allot time for play and active rest––may it be
going to the ocean, practicing yin yoga, or spending time with nurturing
friends. Healthy boundaries also mean healthy communication with your self.
Encouragement over judgment can be the difference between thriving on
conscious production and wilting from inordinate to-do lists.

What to do when you’re feeling weighed

down and it feels nearly impossible to find
your spark of motivation:
Meet your doshic imbalance of excess Kapha (earth) energy.

Productivity is nearly impossible when you are feeling unmotivated, mentally

bogged down, and lack luster. Furthermore, without acknowledging the need
to be naturally stimulated, the gravity of this earthy energy could feel like
going down the dark rabbit hole of un-productivity.

Kapha’s mantra for breaking through a thick slab of

stagnancy is “the more you move, you’ll find your
groove.”
Integrate invigorating activities into your routine like weight training, dancing,
and power yoga to spice up your lifestyle and move prana (life- force energy)
within the body. Enjoy foods like freshly cracked black pepper and fresh
ginger that stimulate the mind and keep the digestive fire strong. The strength
of your digestive fire is a direct reflection of your ability to process information,
ideas, and thoughts. Consider intermittent fasting to jumpstart your mental
and physical digestion.

Your elemental ratio of the five elements––wind, space, fire, water, and earth-
can be used as a tool for greater awareness of personal needs, wants,
tendencies, and habits. Consider your dosha, or mind-body constitution your
detailed roadmap for navigating the physical, emotional, mental, and spiritual
worlds to experience a deeper connection with yourself.

The Doshas
Doshas is an essential part of Ayurveda. Similar to DNA, “Doshas” is the energy that
makes up a person’s constitution.

According to Ayurveda, every single thing in the Universe is made up of energy,

vibrations, consciousness. And everything you see, hear, touch, taste, and smell contain
the five fundamental elements of nature – space, air, fire, water, and earth.

Each element has its unique vibrational frequency; density.

These five elements are everywhere and in everything, including you and me.

Every human being is born with the five elements present within him. However, every
person has his unique combination and degree of these five elements.

Some people have more water elements present within their bodies, while others have
more fire and earth elements.

Whenever a person has an excess of the elements of space and air, it creates Vata
Dosha. A lot of fire and water makes Pitta dosha. And a ton of water and earth creates
Kapha dosha.

Dosha refers to an imbalance because of the persistent dominance of a particular

element.

Perfect balance is when all the five elements are equally proportioned within an individual;
this, however, is very rare. Most people have a combination of the elements and doshas.
An Introduction to Ayurveda – Vata
Vata is the element if Air & Space and is the energy of movement.

Vata is the energy that drives:

 Breathing
 Blinking
 Muscle and tissue movement
 Pulsation of the heart

The qualities of Vata energy are:

 Dry
 Light
 Cold
 Rough
 Subtle
 Mobile
 Lucid

An excess of any of these qualities can spur an imbalance.

When Vata energy is in balance, it stimulates creativity and flexibility. When the energy of
Vata is out of balance, it may result in fear and anxiety.

Continuous stimulations, such as drugs, alcohol, and sugar. Cold food and beverages.
Loud environments. Constant traveling by airplane. And Cold weather can throw a Vata
Person out of balance.

Common disorders of out-of-balance Vata:

 Tics
 Twitches
 Aching joints
 dry skin and hair
 Nerve disorders
 Constipation
 Mental Confusion

Characteristics of a Vata body type:

 Lightweight and thin build
 Performs activities fast
 Irregular hunger and digestion
 Insomnia; light interrupted sleep
  Enthusiastic; vibrant imagination
 Exiting, always changing moods
 Vata types grasp new information as quick as they forget them
 Tend to worry
 Constipation
 Easily fatigued
 Bursts of mental and physical energy

Positive Vata psychological traits:

 Imaginative
 Sensitive
 Spontaneous
 Strong
 Exciting

Vata types find it difficult to stay grounded. People with predominant Vata energy can
balance and ground this moving energy with a healthy lifestyle and daily routines.

Ways to balance Vata energy:

 Stay warm
 Remain calm
 Avoid raw or cold and frozen foods
 Eat warm foods and spices
 Stay away from extreme cold
 Have a daily routine
 Get plenty of rest
An Introduction to Ayurveda – Pitta
Pitta is the element of Fire and Water and is the energy of digestion and metabolism.

Pitta is the energy that drives:

 Digestion
 Metabolism
 Nutrition
 Body temperature

The qualities of Pitta energy are:

 Oily
 Hot
 Light
 Dispersing
 Liquid

When Pitta energy is in balance, it stimulates understanding and intelligence. When the
energy of Pitta is out of balance, it provokes anger, hatred, and jealousy.

Sunlight, heat, and intense physical activity can throw a Pitta person out of balance.

Common disorders of out-of-balance Pitta:

 Sunburns
 Skin rashes
 Acne
 Inflammation
 Fever
 Hot flashes
 Early balding
 Premature grey hair
 Excessive hunger and thirst
 Short-tempered
 Easily agitated
 Aggressive

Characteristics of a Pitta body type:

 Medium height and build
 Average strength and endurance
 Healthy digestion
 Fair or coppery skin, with freckles and moles
 Skin is warm and not so wrinkled
  Blond, light brown, or silky red hair
 Eyes are medium size
 The nose is sharp with a reddish tip.

Positive Pitta psychological traits:

 Sharp intellect
 Adventurous; loves a challenge
 Precise; articulate speech
 Confident
 Alert
 Intelligent

Ways to balance Pitta energy:

 Avoid excessive heat, steam baths, and exercising when its is hot
 Limited salt intake
 Cool, non-spicy food
An Introduction to Ayurveda – Kapha
Kapha is the element of Earth and Water and is the energy of lubrication.

Kapha is responsible for the body’s structure, such as the bones, muscles, and tendons.
Kapha provides the substance that holds the cells together and supplies fluid to all the
body parts and systems. It lubricates the joints, moisturizes the skin, and maintains
immunity.

When Kapha energy is in balance, Kapha types are sweet, loving, calm, stable, grounded,
and forgiving. But when out of balance, they can get very attached, greedy, envious, and
possessive.

Common disorders of out-of-balance Kapha:

 Congestion
 Mucus discharge
 Heaviness
 Fluid retention
 Lethargy
 Oversleeping
 Depression
 Feeling sluggish in the morning

Kapha types are more likely to have diseases connected to the water principle, such as:

 Obesity(excess weight)
 Water retention
 Headaches
 Flu
 Congested sinuses
 Chest colds
 Painful joints
 Asthma
 Diabetes
 Digh cholesterol

Characteristics of a Kapha body type:

 Robust build
 Well-developed muscles with great physical strength and endurance.
 Cool, smooth, thick, pale, often oily skin.
 Eyes are large, attractive with thick, long lashes and brows.
 Slow to grasp new information, but with good long-term memory
 Heavy and deep prolonged sleep
 Slow metabolism with a tendency to gain weight quickly
 Slow digestive system
 Mild hunger
  Moderate perspiration

Positive Kapha psychological traits:

 Calm
 Sympathetic
 Courageous
 Forgiving
 Loving
 Strong
 Endurance
 Stamina
 Tolerant
 Slow and graceful in action
 Relaxed
 Affectionate, kind, and forgiving

Ways to balance Kapha energy:

 Move a bit and get plenty of exercise
 Avoid heavy, fatty, and oily foods
 Eat light, dry food
 Avoid dairy
 Stay away from iced food and beverages
 Vary your routine
 No day time siestas

Integrating Ayurveda into your lifestyle will result in peace of mind and wellbeing in every
aspect of your life. I hope you enjoyed the introduction to Ayurveda.

Always consult your doctor if you are considering Ayurveda for health conditions. And
speak with an Ayurvedic practitioner before treating yourself with any of the Ayurvedic
techniques. These practices should never replace your conventional care, but compliment
it.

If you enjoyed this article make sure to read:

 How to create an evening routine that works for you

 Create more Sattva in your life
 Stunning benefits of Alternate Nostril Breathing

So, here are six food combining rules for optimal digestion.
1. Fruit First

-Fruit digests best alone

-Has the fastest exit rate of the stomach (so eat first or alone)

-To fix: eat as a snack

2. Protein and Starches do NOT mix

-One of the worst food combinations

-Human body requires an acid base to digest proteins and an alkaline base to digest
starches –> lengthen time of digestion –> cause fermentation –> bloating and
indigestion

-Starches can be consumed on own, or with other veggies

-To fix: eat proteins with non-starchy veggies and leafy greens

3. Melons Go Alone

-A type of fruit so should be eaten alone

-BUT melons also digest completely different than other fruits

-To fix: eat alone and on an empty stomach

4. Leafy Greens Abound

-Loaded with amino acids (building blocks of protein)

-Essential minerals

-Nutrients (B vitamins, iron, magnesium, and more)

-Fiber

-Combine well with foods –> should make a regular appearance on plate

-To Fix: a salad is a great addition to every meal and the enzymes will help you digest
smoothly

5. Fat Rules

-Fats and oils combine well with everything except fruit

-Should be used in limited amounts because high calorie count –> slow down digestion

-To fix: save your hearty meal (with fat) for early dinner or let your body digest this
meal for 4 to 5 hours before eating again

6. Time Lengths-Food digests at different rates

-Wait until previous food has exited body before eating again

-To fix:

1. Wait two hours after eating fruit2. Wait three hours after eating starches3. Wait
four hours after eating protein

I know it is a lot to remember so here is a chart that will help with the rules! Happy
combining :)

Xo,

Some little known distinctions that unless you know it, you’ll not get better, even if you
think you are following the way to eat that I prescribe for you.

1. Digestion

Chewing the food, mixing it with saliva, the first digestive juice, is one of the phases no
one seems to appreciate.

In addition to preparing the food to go down, by chopping it, mixing it with digestive
juices of the saliva, you are telling your brain what kind of digestive juices it should
prepare in your stomach.

Carbohydrates digest in alkaline juices.

Proteins digest in acids.
Fat digests with gall… from the gallbladder.

If you don’t chew… and I barely see anyone chew… your stomach will be winging it.

Also: if you are older, or you are blood type A or AB… your stomach acid is not strong.
If you eat proteins with carbs, your protein will not digest properly, and you condemn
yourself to Calcium loss… because the stomach will alternate between acid and alkaline
states… using alkaline minerals from your bones.

The first sign you notice that this is the case is calcium deposits on your teeth.

Your course of action should be to employ a food combining method of eating: do not
eat carbs and proteins together.

It can be as innocent sounding as eating beets and goat cheese together… You will not
digest the goat cheese… and you’ll have all kinds of toxin symptoms: pimples,
headaches, stiff neck, or inability to manage your attention.

I can’t train you in the basics in your health consultation session… You would know all
this if you had an all-around foundation… but of course you don’t… and neither does
Tai… this is why I am doing this here.

And another point: you should not eat large amounts in one sitting. Your stomach needs
to be only half full for it to do the work.

2. Digestion: micro flora

Each type of food requires a different kind of micro flora to be present.

When I muscletest you on the call, I am connecting to you the way you are, not the way
you can be, could be, or should be.

So if you are NOT eating vegetables, for example, your intestines are not prepared to
digest vegetables efficiently… but you can “train” your intestines… really what you are
doing is making the vegetable eating microbes to catch up.

Same with milk products, meat products, etc.

Give your microbes time to accommodate your new way or eating… and if you can, do
not make wild swings in your eating habits… unless, of course, you want to be unwell for
quite some time.

It took me gentle increase of vegetables to be able to eat and digest well… over three
weeks.
3. Your nutritional profile: the essentials.

You can eat a varied diet, but you don’t need to. You just need to make sure you
consume all the daily essential nutrients.

Variety is what is killing most of you… instead of preparing your food deliciously, you
want variety, but most of you only have a few food items on your allowed list… really
most of you.

I have a relative short list of things I can eat…

Eggs, Ghee, gluten free butter, Lamb, Rabbit, Bluefish, Carp, Octopus, Scallop, Squid
(Calamari), Whitefish, , Butter, Goat Cheese, Goat Milk-un-pasteurized, , Chestnuts,
Pignola (Pine) Nuts, Walnuts, Northern Beans, Asparagus, Beet Leaves, Beets, Cabbage
– Red, Cabbage – White, Dill, Garlic, Kohlrabi, Mushroom – Domestic, Onions – Green,
Onions – Red, Onions – Yellow, Parsley, Scallion, Spinach, Swiss Chard, Zucchini,
Hungarian peppers, wine vinegar, apple cider vinegar,

Do these food have all I need to be well? No. So I take supplements, liquid capsules,
pure powders, and injections.

Otherwise the additives in all tablets and all capsules is giving me heart burn and
cancer… as sure as that the sun gets up on the East.

Does it take special care to make lots of delicious dishes from what I can eat? Given that
I have been cooking since I was eight years old… no. But for you? yes… you need to learn
to cook and get good at it.

And you should get a checkup, to make sure your essential nutrients are taken care of,
once a month, once every two months.

If that is all you need, no other issues, then I can do it for you without a session… lots of
savings.

But if you are like one of my students, who suddenly dropped from 30 to 10 health
number… you need a session if what is written here isn’t clarifying to you what you are
doing wrong.

You see, I think humans forgot how to eat well… so you have to learn it.

And I am almost certain, your parents don’t know it either… so they could not teach you.
 Adaptogens
While all adaptogens should cause minimal disorders in physiological functions, several
of them can interact with medications. Please consult a physician before starting a
supplement regimen. Not all adaptogens are recommended for people with certain
conditions.

Licorice root in its natural form is only safe to consume for about six to 12 weeks at a
time. DGL licorice, on the other hand, removes the compound that can’t be taken long
term. However, it also strips the licorice of its stress-relieving benefits.

All licorice root acts as an androgen. Women who already produce too many sex
hormones should find an alternative adaptogen.

Holy basil has a strong sterilization reaction in humans. Think about the risk/benefit of
taking a supplement with this effect, particularly if you’re trying to conceive.

As always, the goal is to purchase high-quality supplements from trustworthy sources.

Organic is best.

Conclusion
We’ve been covering the best adaptogens for life and diseases. Looking for
Adaptogenic Herbs for anxiety, weight loss, or schizophrenia?

Here are some of the most common uses for Adaptogenic Herbs:

1. Exercise and weight loss: ashwagandha, ginseng, and Rhodiola rosea

2. Thyroid: ashwagandha
3. Anxiety: ashwagandha and holy basil
4. Stress relief: ashwagandha, Bacopa monnieri, licorice root, and rhodiola
5. Energy: rhodiola
6. Cancer: ashwagandha, chaga, and reishi
7. Depression: ashwagandha, bacopa, and rhodiola
8. Endurance: panax ginseng, cordyceps, and rhodiola
9. Brain fog: cordyceps, bacopa, Mucuna pruriens, and rhodiola
10. Inflammation: ashwagandha and rhodiola
11. Sexual health: ashwagandha, holy basil, Panax ginseng, mucuna, maca root
12. Longer life: astragalus
7 Free Food Serving Sizes Chart Printables
How do I figure out my portion size?
I love the Know Your Portion Sizes from Healthy Food UK handout! It shares
some common food we eat and how to guess the portion size. But more
importantly, I love that it added fruits and veggies! Because knowing portion
size minimums for healthy food are also important! (printable PDF here)

Printable from
Healthy Food UK

Want to save this post?

Enter your email below and get it sent straight to your inbox.
 SAVE THIS!

What is the most accurate way to measure portion sizes?

This simple chart, Estimating Portion Sizes, can be used as a guide when
portion size just needs to be estimated at a moments notice. A deck of cards,
a compact disc, a baseball, dice, and a golf ball is all you need to know to
guess 90% of the most common foods you eat. Print the pdf until you have it
memorized.
What is a healthy portion size for adults?
We’ve been teaching the portion control plate idea with the Portion Size
Guide by WebMD to make half your plate fruits and veggies, 1/4 proteins, and
1/4 grains or carbs for more than a decade because it works! It’s the simplest
guide to having a balanced meal. This WebMD printable goes beyond and
gives you more details about foods from each food group.
What are the portion sizes for MyPlate?
The Myplate.gov site has many useful pdfs like the Choose MyPlate Printable. I
like this one though, because not only does it include balanced portion
controlled meal ideas, but also meal tips!

How do you measure portion size by hand?

The Free Portion Size Guide Printable by Healthy Food might be my favorite
one! Not only do we get the amount of servings per day that is appropriate,
but the graphics on this handout show how big the serving is compared to
your hand or dishes.
What is the current portion size for a child?
How Much Should Kids have of Each Food Group by Healthy Beet: If you prefer
measurements by cups and ounces, this chart is for you! It’s a great reminder
to have a serving from each food group daily.

Portion Sizes for Kids

How many servings of each food group for kids?

The Portion Chart for Kids by Nick Jr. for the kids ages 6 and up, although
seems obvious that 1 egg = 1 egg. But otherwise, a solid representation of
every food group and their appropriate portions.
While all these printable handouts for portion control are similar, print the one
that resonates with you and use it as a guide next time you need to be
inspired.
Serving Sizes & Portion Control Chart FAQs
What are normal food portion sizes?

It is recommended that we eat 1 cup (about the size of 1 clenched fist) of

grains, vegetables, or fruit for 1 portion of food. For meat, 1 portion is
about the size of your palm.
What is the best portion size for weight loss?

1 plate of nutritious food is a great portion for weight loss!

Since every body and its needs are different, there isn’t a general answer for
me to give. However, I have a FREE calculator that you can use to determine
the number of calories you should eat daily to maintain your current weight,
lose weight, or even gain weight. In order to calculate the amount of
calories you should be eating each day for healthy, sustainable weight
loss, use this calculator!
Can you lose weight by cutting portion sizes?

– You can lose weight by cutting portion sizes, BUT it really depends on
what KIND of food you’re eating, not just how much.
– There is a food myth that eating less food will result in weight loss. And
while this can sometimes result in lost weight, it is more important to focus on
the type of food you’re eating than simply by eating less food. Instead, focus
on calories and nutrients in the food you eat!
– Also, make sure that you’re giving yourself enough food! Unnecessary
restriction and starving will just result in binge eating and feelings of failure.
It’s much better to fuel your body with nutritious meals.
What does 8 oz of food look like?

What 8 oz of food looks like will vary, since ounces measure weight
rather than size. This means that 8 oz of heavier foods such as steak will look
smaller than 8 oz of a lighter food such as lettuce.
What does 1 cup serving look like?

One cup of food is about the size of an adult hand, clenched in a fist. This
can serve as a great guide for building balanced, well portioned meals!

For more printables and worksheets, check our our free nutrition printables page here!
12 recepata:

https://www.feastingathome.com/ayurvedic-detox-bowl-khichari/

https://www.purewow.com/food/ayurvedic-recipes

https://www.wholenourishment.net/blog/2018/2/thai-noodle-salad

https://woonheng.com/vegan-pad-kee-mao/

https://seonkyounglongest.com/vegetarian-drunken-noodles/

https://thefoodietakesflight.com/korean-vegetable-pancake-yachae-jeon/

https://www.darngoodveggies.com/kitchari/

https://www.thekitchn.com/how-to-make-socca-a-naturally-gluten-free-chickpea-flatbread-cooking-
lessons-from-the-kitchn-169513?signed-in=true

https://www.feastingathome.com/lentil-dal-with-spinach/

https://hipandhealthy.com/recipes-for-your-kapha-dosha/

https://elavegan.com/kitchari-recipe/

https://www.purewow.com/food/ayurvedic-recipes?
epik=dj0yJnU9N0VwdXFwOXdtX2RNY0xuU0xPQWhlTVZRdDA4clRvNG0mcD0wJm49NXd4Y1RnazBNRHh
1MVFKYzNWYUNQZyZ0PUFBQUFBR1hrcXJJ

https://www.contentednesscooking.com/mujadara/?
utm_term=vegan+recipes&utm_campaign=9329268834

https://www.theayurliving.com/blog/dal-the-ulitate-protein-packed-ayurveda-soup
https://www.banyanbotanicals.com/info/blog-the-banyan-insight/details/rejuvenating-red-dal-recipe/?
utm_source=Pinterest&utm_medium=Pin&utm_campaign=RedDal&utm_content=RejuvenatingRedDal-
recipe-
blog&epik=dj0yJnU9c1FUa1hoNHVhOHB0UUNMZkt5R0dxREhmQ2hzRllMWmgmcD0wJm49cHZvOVMye
mpnY3YyYXVfOW9nb0NvUSZ0PUFBQUFBR1hrOU1F

https://halepule.com/pages/the-hale-pule-balance-bowl

https://blog.mountainroseherbs.com/ayurvedic-kitchari-recipe?
epik=dj0yJnU9bVdEZE9nV2hnVWVKT1Y5VFhIczFPOFo3dnJwNHAyZU8mcD0wJm49Rlp3bDRqYUxaRzIwd
EVjdXFWcjNuZyZ0PUFBQUFBR1hyVDNB

https://theplantbasedschool.com/mujaddara/

https://www.looseleafsoul.com/blog-1/ayurveda-a-crash-course

https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/health-guides/digestion/?
epik=dj0yJnU9bGhuT0lDUTNyMUgwVl9sYVZRcDQ4LUlBdFZnNEVaS3gmcD0wJm49TUN4bHZ4ZFkzZzlpL
Wd5a0g2WGt5dyZ0PUFBQUFBR1hyUmM0

https://youaligned.com/wellness/2023-dirty-dozen-clean-15/

https://www.pranawithlove.com/free-meal-plan-vata/

Food Combining Chart

by Mahnoor Shawal

Food combining is an ancient philosophy that has also gained popularity recently.
Nutrition believes combining improper food components can lead to acidity,
digestive problems, and other diseases.
They think eating the correct elements together can help solve these problems
and benefit you in many ways.

But are these claims regarding food combining diet true or just a myth? As we
dive into the details of food combining rules, good and bad food combos, food
combining charts, and more.
Table of Contents









Food Combining Rules

A food-combining diet is an idea to pair the foods that work together as our
bodies can handle one concentrated food in a meal. Concentrated foods are
starches and proteins. To simplify your meals add non-starchy vegetables and
fruits to your meals.

The digestion of protein enzymes needs an acidic environment, whereas

starches need alkaline conditions. If we eat protein and starch together, we
simultaneously signal our digestive system to be acidic and alkaline. Many food
combinations make the body work in this, which causes many digestive problems
and others.

Here is a list of some food-combining rules you should follow to prevent digestive
issues and other related problems.

 It’s best to eat fruits on an empty stomach

 Avoid combining proteins and starches
 Acidic foods and starches don’t go well together, so avoid eating them
together
 Consume dairy products such as milk on an empty stomach
 Avoid eating together different types of protein
 Don’t mix proteins with fats
 Eat fruits and vegetables separately to gain their full benefits
Healthy Food Combinations
Some food groups pair well together and benefit your body by absorbing the
nutrients in your food and eliminating the toxins from your body. On the other
hand, poor food combinations can affect the body’s immune system and make it
vulnerable to diseases.
Healthy food combinations will prevent food fermentation, bloating, and acid
reflux. It will also promote digestion and will keep your weight under control.

Certain evidence-based food combinations can significantly benefit the body.

Consult the food combination chart below to find out how to pair different food
groups to get the most benefits from your meals.

Foods Combinations

Egg with tomatoes Good

Honey with water Good

Lentils with rice Good

Steak with garlic and onion Good

Chickpeas with spinach Good

Eggs with Spinach Good

Potatoes and red pepper Good

Spaghetti with pesto sauce Good

Cheese with vegetables and nuts Good

Couscous salad with nuts and seeds Good

Wrong Food Combinations

When you pair your melon with carrots or banana with milk, you are bound to feel
some digestive problems because of the wrong food groups you ate together.

Food groups to avoid if eaten together induce the starch and protein in your
digestive process to work against each other. The protein and starch only get
appropriately digested as they neutralise each other.

This chain reaction negatively affects our digestion and may cause other
problems such as stomach pain, skin issues, bad breath, disrupted sleep,
heartburn, bloating, irregular bowel movements, and fatigue. So, if you want to
feel light and happy after a meal, avoid the bad food combinations in the chart
below.

Food Combinations

Banana and Milk Bad

Burger and fries Bad

Beans and cheese Bad

Pizza and soda Bad

Eggs and meat Bad

White bread and jam Bad

Breakfast cereal and orange juice Bad

Wine and dessert Bad

Chips and salsa Bad

 Food Combinations

Chicken and biscuits Bad

Best Fruit Combinations

Fruits have high nutritional value as they contain vitamins, fibres, and
antioxidants. A diet rich in fruits helps the body function correctly, strengthens the
immune system, and allows the digestive system to perform its functions.

Fruits are healthy, yet some people face digestive issues after eating fruits.
Eating fruits that have different digestive requirements can be a source of
digestive distress.

If you eat melons and avocados together, your stomach will take more time to
digest the fruits, and they will ferment in the gut. This is because melons are 90
percent water and digest quickly, while avocados take longer to digest as they
are high in fat.

Combining fruits that digest at various times causes discomfort for the digestive
tract in multiple forms, such as bloating, acidity, and more.

For better digestion, it’s best to pair similar fruits, such as apples and pears or
oranges and grapefruit. Well, those yummy smoothies and mixed juices don’t
have to wait, as you can now turn to the chart below for the best fruit combos.

Fruit Combinations

Starfruit and strawberries Good

Avocado and papaya Good

 Fruit Combinations

Kale and pear Good

Mango and Dragon fruit Good

Papaya and pineapple Good

Sugarcane and carrot Good

Honeydew and green apple Good

Kiwi and guava Good

Blackberry and grapes Good

Cherries and grapes Good

Also read: Fruit Combination Guide

Bad Fruit Combinations

A fruit salad may seem like an excellent idea to consume a nutritious meal;
however, it may not be as beneficial as you think. It is better to avoid pairing
some fruits for your better health and well-being.

Each fruit has its chemical consistency and flavour; combining them may be
delicious, but sometimes it can harm the body. Follow the following rules to get
the most benefits from fruits.

Eat melons alone:

All the different types of Melons, including muskmelons, honey drops,
watermelon, and cantaloupe, have high water content; hence they are digested
quickly.

Dr. Swathi Reddy, Consultant Physiotherapist and certified diet counsellor at

Bengaluru, says Melons should be eaten with lemon if they are paired with any
fruit they may not digest properly.

Avoid mixing high-protein fruits with starchy fruits:

Some fruits have a high starch content, such as bananas and plantains. Never
mix such fruits with high protein fruits such as kiwifruit, blackberries, avocado,
and apricot. Pairing the two can be dangerous for your health as one fruit type is
acidic and the other is alkaline.

Avoid pairing sweet fruits with acidic fruits

Acidic fruits such as grapefruit and pomegranate should never be eaten with
sweet fruits like bananas and raisins. It may cause digestive problems and other
issues.

Fruit Combination

Orange and carrot Bad

Guava and banana Bad

Papaya and lemon Bad

Apple and carrot Bad

Strawberries and bananas Bad

Apples and raisins Bad

 Fruit Combination

Pomegranate and banana Bad

Banana and carrots Bad

Grapefruit and banana Bad

Plantains and kiwi Bad

Ayurveda Food Combining

People often think food combinations are a new idea, but according to Ayurveda,
it’s essential to eating correctly.

Carefully combining foods with similar natures can allow the body to reap the
more profound benefits from our food. According to the Ayurvedic perspective of
food, combining each food has distinct energy and taste, which affects our
bodies.

Combining foods with contradicting energies may aggravate the digestive fire
and disturb inner peace. The digestive problems and other issues such as
bloating, fermentation, and acidity are all reactions to these imbalances.

Certain combinations disturb the digestive tract more than others; hence, paying
attention to how you pair your foods is vital. Combining the right foods can
provide an opportunity for healing, insight, and improved health. Ayurvedic food
combination outlines the following rules:

 Eat your proteins separately and keep them simple

 Dairy should also be consumed separately or with grains
 Heavy foods affect your stomach, so make sure your digestive tract is in
good condition when you decide to consume a hearty meal
 Fruits should be eaten alone
Vegan Complete Protein Combinations
It’s a myth that you can’t get all the essential daily nutrients from a complete
vegan protein combination. Plant-based food has incomplete protein content,
which may be vital for the body’s functioning.

On the contrary, they still need sufficient amino acids that your body needs.
Different plant-based foods have other proteins, so if you include a variety of
plant sources in your diet, you can have enough nutrients.

Switching to a keto diet is also a good option for vegans. Keto foods have high
fat, moderate proteins, and low-carb content to promote weight and improve
health.

Keto foods are often associated with animal foods; however, keto can fit into
plant-based protein meal plans. If you are a vegan, you can also reap the
benefits of a keto diet by switching to plant-based proteins.

Final Verdict
“To eat is necessary, but to eat intelligently is an art.” Francois de la
Rochefoucauld smartly describes that eating healthy by combining the right foods
is challenging.

Food combining has several rules you should follow for optimal health;
remembering them takes a lot of work. Our food combining charts illustrate some
of the famous foods we often eat but are the primary source of digestive
problems. We have designed proper food combining charts to help you plan your
meals quickly.
 IRINA | FOREVERSUNDAY

 September 3
 , Ayurveda, Nutrition

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disclosed with a *. Enjoy reading my articles! xo Irina

Have we been doing it wrong? Food should give us energy. That

feeling we sometimes get after lunch when we just want to take a
nap? The heaviness in our stomach, or a bad aftertaste. Acid reflux.
You might have been eating wrong food combinations… Are you guilty
of eating these unhealthy food combinations?
Bad food combinations affect your digestion and can cause
indigestion, fermentation, gas and putrefaction. When our digestion is
affected, the digestion will produce more toxins (ama) in your body.
Over time, with prolonged exposure to improperly digested foods
and ama, disease will start to take hold in your body.

With some of these food combinations it may make sense why they
are bad, and you might even have some previous memorable
experience with them… Others are so generally accepted and applied
it is hard to believe that they are bad for us.

In this post we’re exploring the ayurvedic recommendations for food

combinations, some things we all do wrong (those fond of their cheese
toasties hold tight) and some solutions to common food combination
mistakes.

Related: What is ayurveda?

Bad food combinations

Here we go. For good health and digestion, ayurveda recommends

not to combine the following foods.

DAIRY AND ANIMAL FOODS (ESPECIALLY FISH)

Fish and a butter or cream sauce is a big no-no. This would also mean
a combination of eggs and milk, but also bolognese sauce with
cheese, goat’s cheese and bacon salad,… I can hear you sigh, oh yes
I can hear you. Next time you eat any of these, try and become really
aware of the effects after you’ve eaten. Maybe next time choose one
or the other.

DAIRY AND SALT OR SALTED FOODS

Cheese would be in this category… But surely it’s no surprise that
cheese is bad. It’s so good! It appeals to us because of its high fat +
salt content, but really, that’s all it is. Try to eat it on its own so it
doesn’t interact badly with other foods. Btw, if rennet is used in the
production of your cheese (I will let you google that) it is not
vegetarian.

DAIRY AND FRUITS

Don’t worry, those fruit yoghurts from the supermarket don’t have any
actual fruit in them (but avoid them anyway for being highly processed
and unhealthy). Strawberries and cream? Nope. Milk or cream based
fruit ice cream… are you crying yet?
Banana and milk is the worst combination but you can use a plant
based milk for your smoothie, especially if you are adding other fruits.

FRUITS AND ANY OTHER FOODS

Fruit after a meal is not a good idea. It causes the other foods in your
G-I tract to ferment (= gas producing). The worst combo, and many
peoples’ favourite breakfast: cereal with fruit and yoghurt. Eat your
fruits or juice first and wait a while (at least 2 hours) before you eat
your cereal. This way you get to have 2 breakfasts. Awesome.

HOT AND COLD FOODS TOGETHER

Mixing hot and cold foods like a hot dish and then ice cream as
dessert, or yoghurt and a cup of coffee for breakfast. Also do not drink
ice cold water during your meal as it will extinguish the digestive fire
(agni). While the sensation of hot + cold in your mouth may be
pleasant, your stomach will probably not agree.

HONEY
And last, but not least, honey. Yes, I love you too but I wanted to talk
about honey. Honey should not be heated. Never ever. So honey in
tea = bad news. Something to do with the wax in the honey that melts
and transforms into a toxin. We only need one teaspoon of
sugar/honey a day anyway, so for sure you don’t need it in your tea.

Next I’ll explain why these foods are incompatible, and I’ll give you
some examples.

Why are there bad food combinations?

In ayurveda every food is classified according to its energies. These

are the qualities to describe each food:

 taste (rasa)
 heating or cooling effect (virya)
 effect after digestion (vipaka)
 special properties (prabhava)
There are three stages in the digestion of food. The first is taste,
or rasa. The second stage is virya, or the heating or cooling effect.
The third stage is after digestion, or vipaka.

TASTE (RASA)

We are very familiar with the taste, or rasa, of food. As we put food
into our mouth, it mixes with saliva and we perceive its tastes on our
tongue. Ayurveda recognises 6 tastes: sweet, salty, sour, pungent,
bitter and astringent. Most foods have one dominant taste, although
every food has a little bit of the 5 other tastes as well, in differing
quantities. If something is said to be sweet, that doesn’t mean it can
not also be bitter, but as a less strong taste. When we talk about rasa,
we talk about the dominant taste of a food.

HEATING OR COOLING EFFECT (VIRYA)

Each taste has an associated energy, and the effect of a food in the
body can be cooling or heating. Pungent, sour and salty foods have a
heating potency, and sweet, bitter and astringent foods have a cooling
potency. This effect is not the difference between warm and cold food
– some foods eaten cold or raw have heating properties. It is the
response of the body upon ingestion of the food.

Some heating foods are: peppers, radish, onions, mushrooms, garlic,

eggplant, watercress

Some cooling foods are: broccoli, cucumber, potatoes, spinach

(for an exhaustive list consult an ayurvedic encyclopedia like this

one that I have).

THE EFFECT AFTER DIGESTION (VIPAKA)

When a food goes through the G-I tract, it is subject to many
processes. These metabolic processes may change the effect of the
taste of a food; the aftertaste will be different. In the end, three tastes
remain: sweet, pungent and sour.

SPECIAL PROPERTIES (PRABHAVA)

Some foods have an effect that is unexpected, that can’t be described

according to its other properties. They are exceptions to the rule. For
instance, a food or herb that is heating in nature, but when ingested
lowers fever, is basil. Other foods classified as prabhava are:
bananas, lemon, honey and onions. They all have special qualities.

When we look at foods in this way we can start to understand why

certain combinations are bad for us. Opposing qualities cause the
digestive fire (agni) to distinguish. Foods are improperly digested, stay
too long in the intestines and disturb the fragile balance.

Our bodies also become accustomed at repeated bad food

combinations so we might not sense discomfort anymore at eating a
bad food combo. A lot of waste and toxins are produced during the
digestive process and the effect will only come over time (you know it
will…).

Examples of bad food combinations

Let’s look at some examples.

Meat is heating (and essentially inflammatory) in nature, and dairy

cooling. You would think that they balance each other, but they use
different digestion processes, so they are not compatible. Meat
especially causes putrefaction in your intestines (eat a few days
vegetarian and smell the difference in the little room).
Salt is hot in nature, so mixed with dairy to make cheese combines
two energies (virya) in one food. And then when you combine cheese
with beans, or with pasta, you are just adding up more incompatible
foods.

Bananas and milk. A dream food combo. Bananas and milk are both
sweet in taste (rasa), but there’s a problem in the energies (virya) and
the aftertaste (vipaka). Milk is cooling, bananas are heating. Bananas
and milk are both sweet in taste, but they have a different aftertaste:
banana becomes sour while milk remains sweet.

Everybody is affected differently by bad food combos

Some people have strong digestion (agni) by nature, others don’t, so

some combinations will not harm a person as much as the other. Not
instantly, anyway. Even making one change at a time might make a
big difference. By combining our food properly we are helping our
digestion, our body will be better nourished and in the long term we
see the difference in our skin, our body and our mind.
 IRINA | FOREVERSUNDAY

 December 4

You may have noticed the absence of ads and other junk on this
website. ForeverSunday is supported by readers and when you buy something I
recommend, I may get a small affiliate commission. Clicking an affiliate link and making
a purchase later never affects the price you pay. Products I share are carefully
selected (ya know, karma and all). All opinions expressed are my own. Affiliate links are
disclosed with a *. Enjoy reading my articles! xo Irina

Intermittent fasting is a very trendy topic, and I’ve written about it

before. Intermittent fasting can be especially good if you’ve
overindulged during the holidays. See, when we overeat, it affects
our Agni, our digestive fire. It’s like putting a big log on a small fire – it
won’t burn. And if we don’t digest our food properly, that opens the
gates for ama, all kinds of imbalances and ultimately, diseases.

Today I wanted to talk about two Ayurvedic eating principles that may
seem diametrically opposed to each other (and yes, there is a
connection to intermittent fasting, but allow me):

 Eating at regular times each day

 Eating only during daylight hours

Eating at regular times each day

Eating at regular times each day is important for everyone, but

especially for balancing Vata. It’s a part of dinacharya, or the
Ayurvedic daily routine. Dinacharya prescribes us to start the day with
a light breakfast to get our digestion going, eat a heavier, nutrient
dense lunch, and finally have a light, easily digestible dinner. This is to
best ignite and manage our digestive fire so we can properly digest
our food.
When you skip breakfast, you skip the kindling that will help build your
fire to the roaring stage. If you follow a skipped breakfast with a heavy
meal at lunch, you’ll probably feel pretty sleepy and lethargic
afterwards as your body is struggling to digest the heavy food on a low
digestive fire.

HORMETIC STRESSORS

Also, when you constantly skip breakfast, you’ll quickly lose the
beneficial hormetic stressor effect of the fast – your body will get used
to it and your digestion will only fire up (but will be lower overall)
around lunchtime. You can train your body to not be hungry in the
morning, but that’s the exact opposite of what we want.

A hormetic stressor works only when it is not applied constantly, for

instance a sleep fast can reset your sleeping pattern, but constantly
sleep fasting (which is what a lot of us do, getting 1-3 hours less sleep
a night than we should) will cause too much – and not beneficial –
stress on the body.

Where a hormetic stressor can increase resilience of the body,

constant stress (whether it is lack of sleep, overexercising, too much
fasting for what your body can handle, cutting out whole food groups)
will ultimately lead to disease.

Eating only during daylight hours

Our digestive cycle is synched to the cycle of the sun. Our digestion is
low in the morning, highest at noon between 10am and 2pm (Pitta
time) and after 2pm starts lowering again until the next sunrise.

Now that our days are getting shorter, it may still be dark at our usual
breakfast time, and it is already dark at dinner time. Sooooo… do we
move our meal times so that they can be during daylight hours, or do
we stick to our eating schedule religiously?

If we move our eating times to only eat during sunlight hours, we are
effectively fasting about 14 hours a day in the weeks leading up to and
after the winter solstice.

The answer can be found in nature, and as always, depends. Each

day the day shortens or lengthens by a few minutes. Ayurveda
recommends not making any drastic changes to your diet and it
makes total sense.

 going from a carb-heavy diet to a keto approach will give you the
keto flu, a set of highly undesirable symptoms and causes huge
stress on your body
 going from never fasting at all straight into a 16-8 fasting
schedule will also mess with your stress hormones (and who
messes with stress hormones will ultimately mess with all other
hormones)

But if you follow the cycle of the sun, you’ll slowly adapt your eating
schedule. You won’t cause stress on your body, and you can
gradually increase your fasting time (but don’t skip breakfast!).

WHY THEN DID I SAY IT DEPENDS?

– If you live close to one of the poles, you won’t have a lot of sunlight
at all in winter, and you may have 24h sunlight in summer. Does that
mean you can eat all day and all night in summer and eat only once a
day in winter?

Ayurveda recommends having breakfast within 1-2 hours after waking

up. If by this time there still is no sunlight, I would follow this rule
instead, and try to eat your last meal as close to sundown as possible.
If you only have a few hours of sunlight a day, I would eat at the same
time each day, as much as possible around those daylight hours. In
summer when there is plenty of daylight, it will be more important to
stick to a regular eating schedule, so you get at least a 12h fast
between dinner and breakfast.

– If you have a family, and/or a 9-5 office job, eating your last meal of
the day close to sunset in the darkest months of winter is not practical
at all.

Then it is especially important to eat a light, easily digestible meal for

dinner, like a thick soup which will feel satisfying, and will not make
you go to bed hungry.

Conclusion:

 Fasting can be beneficial for Agni, but never skip breakfast!

 Eat according to the cycle of the sun, unless you don’t get much
of a sun cycle at all during peak winter or summer. Then eat as
much as possible at the same time each day.

I hope this was useful and interesting to you.