8 Sattvic Foods to Help Balance Your Body and Mind

A branch cannot survive on its own. It must connect to the tree trunk and roots in order to absorb the elements and thrive in nature.

Neither yoga nor Ayurveda are singular practices. They are more like branches on the tree of Vedic wisdom.

In order to maintain balance, there must be a constant exchange between the individual and the universe. The way we eat, breathe, drink, and live must be harmonious. When it is not, we are in a state of dis-ease.

This is the main philosophy of yoga: Mind, body, and spirit are one and cannot be separated. Yogic philosophies recognize food as being responsible for the growth of the body. This is why it is often called Brahman, or God.

Food is sacred.

In addition to yoga and meditation, food plays an important role in balancing the body from within. If you are looking to achieve physical strength, sound mind, good health, and longevity, you’ll want to shift your focus to sattvic foods. These are the purest types of food you can consume, according to Ayurvedic principles.

Sattvic foods can help enhance your practice and promote a calm mind and fit body with a balanced flow of energy between the two. The soul depends on the body and the body depends on food.

The basic principles of the sattvic diet consist of light and easily digestible food. Many are sun foods, meaning they grow above ground, and have a fast effect on the body’s nervous and digestive systems.

Include the following foods in your daily diet to promote holistic wellness and to help bring your mind, body, and soul into alignment.

1. Ghee

Ghee, sometimes called clarified butter, is sweet tasting, cold, and heavy. This is one of the most talked about sattvic foods because its importance has been reflected upon in the ancient Vedas. Rice mixed with ghee and soma juice is considered the diet of God. Because there are different Ayurvedic elements in different types of milk, the properties of ghee will depend on its source. The most common, and most often recommended, is ghee from cow’s milk. Milk is unique because it contains the best nutrients a mother can provide. And ghee is considered the essence of milk. Incorporating ghee in Ayurvedic treatment is as easy as making it at home, a process that can be completed in about 30 minutes.

2. Sprouted Whole Grains

According to sattvic tradition, grains should be a vital part of every meal. Yogis may sometimes fast from grains, but they are included as an important part of a sattvic diet. Whole sprouted grains provide nourishment and are symbolic of health, happiness, and prosperity. Consider adding sprouted rice, spelt, oatmeal, and barley to your meals. There’s a great deal of variety, so you can easily include a grain with every meal. Just be sure to avoid leavened breads.

3. Fresh Organic Fruit

For the most part, any fresh organic fruit can be included in the sattvic diet, but there are some exceptions. Avocados and tomatoes are considered rajasic and should never be consumed in excess. But you’re safe to eat most fruits, including apples, bananas, berries, grapes, melons, oranges, peaches, and plums. These are considered especially sattvic. Yogis may also fast from fruits, but otherwise, they are an important part of the sattvic diet. They are considered symbols of generosity and spirituality. Eating fruits and vegetables is believed to increase one’s magnetism.

4. Honey

Honey is on the short list of sweeteners that is acceptable to use in moderation in a sattvic diet.    Brown rice syrup, fruit juice concentrates, maple syrup, sucanat, and sugar cane juice are also acceptable in moderation. Avoid processed white sugar if at all possible.

5. Organic Land and Sea Vegetables

You’d be safe eating almost any vegetable on a sattvic diet, but you may run into trouble if you’re in the habit of cooking with garlic and onions. These vegetables, along with hot peppers, mushrooms, and potatoes are not considered sattvic. Stick with mild, organic veggies, such as beets, carrots, celery, cucumbers, green leafies, sweet potatoes, and squash. Juicing vegetables is a fast and easy way to access their prana (life-giving force).

6. Nuts, Seeds, and Oils

Soaking nuts and seeds overnight will remove their natural enzyme inhibitors and make them easier for your body to digest. Choose fresh, pure nuts or seeds. If they have been overly roasted or salted, they lose their sattvic properties. Almonds, hemp seeds, pine nuts, sesame seeds, walnuts, and flax seeds are all great choices. Most oils should be consumed raw, but some can be used in cooking. These include ghee, sesame oil, and coconut oil.

7. Legumes

Legumes are another important part of a sattvic diet, and the smaller the better. Smaller beans, such as mung beans, split peas, and lentils, are easier to digest. You may also enjoy chickpeas, aduki beans, and organic tofu. For a complete protein source, combine legumes with whole grain.

8. Herbs

Herbs directly support the mind and are often used in conjunction with meditation. Common sattvic herbs include:

• Ashwagandha – Used to combat stress, fatigue, and difficulty concentrating.
• Bacopa – Used to reduce anxiety and improve memory formation.
• Calamus – Used as a sedative and muscle relaxant.
• Gotu kola – Commonly used to enhance meditation.
• Gingko – This popular herb is used to balance many symptoms of dis-ease within the body, including issues with the heart, lungs, and kidneys.
• Saffron – Saffron is believed to pacify all three doshas, and it is often used in cooking.
• Tulsi – Also known as holy basil, this herb is used in medicinal teas to help balance the body.

Just as yoga and Ayurveda aren’t singular practices, neither is nutrition. These sattvic foods consumed on their own may have nutritional benefits, but do not expect to receive the full benefits of a sattvic diet unless you are taking a more holistic approach. In order to be in harmony with the way we eat, drink, breathe, and live, we must approach wellness from a higher perspective. Together, yoga, meditation, nutrition, and herbal supplements can help ground the body and enlighten the mind.

Source: http://www.dailycupofyoga.com/2016/10/24/8-sattvic-foods-to-help-balance-your-body-and-mind/

Really fruity strawberry jam

This is a syrupy, soft-set jam with juicy strawberry chunks. Perfect for topping cakes, scones, and thick slices of hot toast.

Nutrition: per serving

• kcal71
 
• fat0g
 
• saturates0g
 
• carbs19g
 
• sugars19g
 
• fibre0g
 
• protein0g
 
• salt0.1g

Method

1. Layer the strawberries and sugar in a large bowl, finishing with a layer of sugar. Cover the bowl and leave for 24 hrs. Meanwhile, put a couple of saucers in the freezer to chill.
2. Next day, the juices will have been drawn out from the fruit, leaving you with a bowl of berries in a sugary pink syrup. If this hasn’t happened, give the berries a quick stir, then leave for a few more hrs.
3. Tip the mixture into a preserving pan (or a large pan with wide, sloping sides) and warm to dissolve the remaining sugar. Once dissolved, bring to the boil, stirring frequently until bubbling.
4. Pour in the lemon juice, return to the boil, then boil hard for 10 mins, stirring occasionally. If the surface of the jam starts to look a little scummy, add the butter. Take from the heat, then drop a little jam onto a chilled saucer. Let it cool a little, then push your finger through the jam. If the jam parts, leaving wrinkled ripples, it is ready. (Turn to p23 for more detail on testing when jam is ready.) Allow the jam to cool for 30 mins, then pot into sterilised jars and, when the jam is cool, label the jars. Keeps for 1 year – store in the fridge once open.

Ingredients

• 1¼kg firm, ripe strawberry
  
  , hulled and large ones halved
• 1kg pack jam sugar
  
  , (this is sugar wiht added pectin)
• juice 1 lemon
  
• knob unsalted butter (optional)

http://www.bbcgoodfood.com/recipes/6369/really-fruity-strawberry-jam

Grape Eaters Tend To Have Healthier Diets

If you’re a regular eater of grapes, then the chances are that your overall diet is healthy and balanced, scientists have found. These small fruits seem to be a good indicator of healthy eating, with fans of grapes seemingly more likely to eat sufficient amounts of other foods that are good for health, as well as being less likely to tuck into unhealthy foods. So, based on your intake of grapes, how healthy IS your diet?!

Grapes Pack a Healthy Punch

Grapes have long been known to be good for people’s health – a single cup provides more than a quarter of your recommended daily intake of vitamins C and K, is packed full of antioxidants, yet only includes about 100 calories. The berries are thought to help fight heart disease, cancer, nerve disease, viral infections and even Alzheimer’s disease. And now it seems they provide a good indication of the health credentials of a person’s overall diet.

Researchers obtained data on more than 21,800 people’s diets from the 2003-2008 National Health and Nutrition Examination Survey (NHANES). Results showed that people who regularly ate grapes and non-alcoholic grape products – such as raisins and 100% grape juice – typically had healthier dietary patterns and better nutrient intakes than those who did not. Grape consumers tended to have higher intakes of fruit as a whole, as well as vitamins A, B6 and C, dietary fiber, calcium, magnesium and potassium.

Grapes Linked To Healthier Eating In General

As well as being a good source of several nutrients, it seems that grape eating may be associated with improved diets in general. Grape consumers typically ate more vegetables, whole grains, nuts and seeds than non-consumers. And they tended to eat fewer added sugars and less total fat, saturated fat and dietary cholesterol. As lead author Dr Carla McGill observed: “Not only did grape consumers have increased intakes of healthy foods and critical vitamins and minerals, but grape consumers also ate less of unhealthy foods, specifically solid fat and added sugars.”

Jean-Mari Peltier, executive director of the National Grape and Wine Initiative, commented: “It reinforces the association between grapes and a healthier diet, which is good news for consumers. Grapes, raisins and 100% grape juice are all foods that people enjoy eating, and this information adds another dimension to the grape and health story.”

How Are Grapes Good For You?

Here are just a handful of reasons why grapes are good for you:

• Resveratrol, a polyphenol compound found mainly in grape skins, is thought to provide a number of physiological benefits, including antifungal properties, modulating lipid metabolism and inhibiting the oxidation of LDL (‘bad cholesterol’) and aggregation of platelets. It may even have benefits for Alzheimer’s disease
• Grape seeds contain a number of constituents with apparent health benefits, possibly helping to ward off cancer, heart failure and other conditions involving oxidative stress
• They’re low in fat so make the ideal snack food for those trying to lose weight
• Antioxidants in grapes provide a number of benefits, including possibly for eye and bladder health

http://www.gnet.org/grape-eaters-tend-to-have-healthier-diets/

Flat Belly Eating Plan.

Breakfast

Bagel Thin Topped with Peanut Butter and Fruit

1 Thomas' 100% Whole Wheat Bagel Thin

2 Tbsp natural peanut butter

1 medium banana, sliced

4 strawberries, sliced*

*Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.

Total: 430 calories

http://www.womenshealthmag.com/weight-loss/flat-belly-eating-plan

12 Amazing Benefits of Blue Berries.

 

Blueberries are often known as the antioxidant super fruit due to its high concentration of antioxidants. They are a rich source of phytonutrients, and they contain a significant amount of the antioxidant anthocyanadins that possess great nutritional value. The benefit of eating 2 cups of blueberries every day exceeds the benefits of all other types of berries combined.

1.  Catechins found in blueberries activate fat-burning genes in abdominal fat cells to assist with weight loss, and belly fat loss in particular.  According to research at Tufts University, regularly ingesting catechins increases abdominal fat loss by 77 percent and double total weight loss.

2.  They contain a group of natural phytonutrients (plant nutrient) called proanthocyanidins which have a unique ability to protect both the watery and fatty parts of the brain against damage from some environmental toxins.

3.  Blueberries are one of the richest sources of proanthocyanidins.  These phytonutrients decrease free radicals levels that are linked to aging (yes wrinkling!) and disease.

4.  In animal studies, those given an extract of blueberries had less motor skill decline and performed better on memory tests than animals not given the blueberries.  Researchers conclude that compounds in blueberries may reverse some age-related memory loss and motor skill decline.

5.  Blueberries are packed with vitamins C, E, riboflavin, niacin, and folate.

6.  They are a rich source of the phytonutrients ellagic acid.  Ellagic acid has proven anticancer and genetic-material-protection capabilities.  It also encourages a healthy rate of apoptosis—how the body seeks out and destroys harmful or damaged cells, like cancer cells.

7.  Because they contain plentiful amounts of the phytonutrient quercetin, they may reduce the likelihood and severity of allergies.

8.  Blueberries contain minerals like iron, magnesium, manganese, and potassium.

9.  Blueberries contain salicylic acid—the natural version of aspirin.  Salicylic acid is known to thin the blood and reduce pain.

10.  Blueberries are excellent anti-inflammatory agents.  They increase the amounts of compounds called heat-shock proteins that decrease as people age.  When heat shock proteins decrease the result is inflammation and damage, particularly in the brain.  Research shows that by eating blueberries regularly, inflammation lessens.

11.  They increase the production of feel-good dopamine.  Dopamine is a natural neurotransmitter (brain messenger) that tends to be low in Parkinson’s.
12.  They just taste great.  Ok, this is no surprise but it’s a great reason to eat blueberries anyway.

 http://www.healthdigezt.com/12-amazing-benefits-of-blue-berries/

31 Healthy and Portable High-Protein Snacks.

Whether it’s fueling up before hitting the gym or taking a midday snack break to avoid the 2 p.m. high -protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. Here are 31 of our favorite protein-packed snacks!

1. Cottage-Style Fruit
Top 1/2 cup cottage cheese with 1/2 cup of your favorite fruit. Not sure what fruit to pick? Try some superfoods! Bananas, mixed berries and melon are a few Greatist favorites.

2. Beef or Turkey Jerky
Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein! This chewy snack is also super portable and keeps fresh for months when packed properly.

3. Mixed Nuts or Trail Mix
Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and pistachios. They're higher in protein than their nutty peers.

4. Pumpkin Seeds
Those orange gourds aren’t just for Halloween. Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted. Just 1/2 cup of pumpkin seeds has about 14 grams of protein, making it the perfect pre-workout snack!
 
5. Hard-Boiled Eggs
Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)


For more tips, visit --  http://greatist.com/health/high-protein-snacks-portable