The Balanced Approach
By Jennifer Workman, M.S. R.D.
Are you tired of trying to figure out what to eat? You’re not alone. Fifty-five to sixty percent of the American public is either overweight or obese and 15% of American children are overweight. Type 2 Diabetes is about to become an epidemic. We continue to spend more than $50 billion on weight loss and hundreds of billions on health related diseases.
There is, however, a philosophy/medical system that can help you find a more “balanced approach” to food, exercise, and stress management, and learn about your unique individualized dietary and exercise needs. Ayurveda is one of the oldest medical systems documented, dating back more than 5,000 years to East India. Ayurveda, which means “the science of life” is a universal philosophy, with principals that can be applied to any culture.
Ayurveda looks at diet and lifestyle from a very specific individualized perspective. It determines a person’s constitutional type based on the theory of the five elements: air, ether, fire, water, and earth. It also takes into consideration the six tastes (sweet, sour, salty, pungent, bitter, and astringent), and the six food qualities, (heavy, light, dry, oily, hot, and cold). This does not negate the Western perspective on proteins, fats, carbohydrates, vitamins, and minerals. Ayurveda has helped me create individualized programs that can help my clients lose body fat; maximize energy, health, and digestion; and still satisfy their cravings.
Ayurveda looks at your specific body type and personality type or “dosha.” This is the piece that has been missing in the Western medical and sports nutrition paradigm. This is critical because everyone’s metabolism and genetic makeup are different. There is not a universal plan that will work for everyone. Ayurveda also takes into consideration a person’s response to stress, weather, travel, time of year, and age. It can help you understand your cravings and your reactions to different situations.
Ayurveda refers to the different doshas as Vata, Pitta, and Kapha. The dosha’s are related to nature and the five elements: air, ether, fire, water, and earth. It is said that we all have a combination of the five elements in our personality types and physiologies. Eventually you understand the qualities of the five elements and will know how to treat yourself when you are “out of balance.”
Vata individuals, which have a combination of air and ether, tend to be light, dry, cool, and mobile. If you are feeling overwhelmed, frequently traveling, or dealing with the cold windy elements of the fall, cravings for heavy, oily, warm foods, and sweet, sour, or salty tastes would be appropriate. Warm soups with garam masala, fennel, cumin, turmeric, sea salt, or curry, with some melted cheese and vegetables can help ground Vata and balance cravings for sweets and salty chips.
Pitta individuals are predominately of the fire element, which is hot, red, and burning. It can be hot and dry, like summer in Arizona, or hot and wet like Hawaii or Mexico. Pitta is responsible for metabolism in the body and a balanced digestive fire. If you find yourself in a Pitta imbalance you’ll feel hot, irritable, overworked, angry, and frustrated, and may crave sweet, bitter, and astringent tastes, as well as cold, heavy, and oily foods to cool and calm. Chocolate is sweet, bitter, heavy, and oily, so it fits this description perfectly. Iced mocha’s are sweet, cold, and heavy as well, however, too many iced mocha’s can add excess calories and lead to weight gain. Iced mint tea and a piece of good dark chocolate can be very satisfying as can jasmine green tea, organic gummy bears, chai tea, or cranberry juice with lime and sparkling water.
Kapha individuals, which are predominately composed of the earth and water elements, are grounded, stable, heavy, strong, and dependable. When Kapha is in balance you might be a larger body type, with a calm disposition. When you are out of balance you have a tendency to gain weight, feel lethargic, and become congested. Eating foods that are warm and dry will counterbalance the excess congestion. Pungent, bitter, and astringent tastes from spices like cinnamon, cardamom, ginger, cumin, wasabi, cayenne, and chilies can warm up the “digestive fire,” and clear out congestion. Miso soup and salmon teriyaki with wasabi and ginger, green tea with lemon, and a small piece of crystallized ginger for dessert would be an excellent choice.
To organize a well-balanced eating and exercise plan, first you need to balance the protein, fats, and carbohydrates based on your metabolic profile, activity level, and goals. Next you can look at digestion and make sure you are digesting what you eat, too much of any good thing may not be a good thing if you have lots of digestive problems. Then you begin to consider your constitutional type, imbalances, and how you respond to stress. This will give you insight into your body type, physiology, and cravings and help you begin to let food, exercise, yoga, breathing, and bodywork help you manage stress instead of creating more!
Simple tips to “A Balanced Approach”
• Balance the protein, fats, and carbohydrates based on your metabolic profile, activity level and goals. Body builders will need a different ratio of macronutrients than a sedentary person or an endurance athlete.
• Eating 3-4 oz. of good quality, organic protein sources like cottage cheese, (with cinnamon, maple syrup, and a few salty nuts/seeds to add all the tastes and balance), organic eggs/egg salad, tuna, turkey, quinoa, beans, and cheese, every 3-4 hours will help you avoid blood sugar crashes and decrease sugar cravings.
• Take good Essential Fatty Acids (EPA/DHA, hemp oil, flax, borage, evening primrose, etc.) with each meal. Many people crave sugar when they are not getting enough protein and good fats.
• Pay attention to your digestion: Gas and bloating are not normal according to Ayurveda, and too many sports bars, protein shakes, wheat, gluten, soy, or dairy can cause aggravation to the digestive system and slow down your weight loss efforts and compromise your health.
• Eat your larger, warm meal between 10 a.m. and 2 p.m. This is the best time to digest.
• Take a quiet walk for five minutes after you eat lunch, and if possible, rest for five minutes, or sit quietly to allow your body to digest. Don’t eat on the phone, in the car, or in front of the computer.
• Make sure you add good tasting spices and flavors to each meal to ensure satisfaction and decrease the need to binge on sugar or chips.
• Add some stress reducing types of exercise to your workouts, like yoga, Pilates, or Tai Chi. It will help take the emphasis off food. Massage/body work, warm baths with lavender, quiet music, and meditation can help balance an eating plan as well.
• To organize a well-balanced eating and exercise plan, consult with a health care professional that has some knowledge of Sports Nutrition and Integrative/Eastern Philosophy.
May/June 2003
