Download - Healthy Eating (Marivic)
![Page 1: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/1.jpg)
Marivic R. Gustilo
HEALTHY EATING
![Page 2: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/2.jpg)
![Page 3: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/3.jpg)
“Let thy food be thy medicine and thy medicine be thy food.” -- Hippocrates (c. 460 B.C.) the Father of Medicine
![Page 4: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/4.jpg)
1. Eat foods in their most natural and whole state.
![Page 5: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/5.jpg)
Do you know what this is?Ingredients: Corn, Vegetable Oil (Contains one or
more of the Following: Corn, Soybean, or Sunflower Oil), Buttermilk Solids, Salt, Tomato Powder, Partially Hydrogenated Soybean Oil, Corn Syrup Solids, Corn Starch, Whey, Onion Powder, Garlic Powder, Monosodium Glutamate, Cheddar Cheese (Cultured Milk, Salt, Enzymes), Nonfat Milk Solids, Sugar, Dextrose, Malic Acid, Sodium Caseinate, Sodium Acetate, Artificial Color (Including Red 40, Blue 1, Yellow 5), Spice, Natural and Artificial Flavor, Sodium Citrate, Disodium Inosinate, and Disodium Guanylate.
![Page 6: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/6.jpg)
Have these beauties instead!
![Page 7: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/7.jpg)
The less processed the food, the more life-giving it is!
![Page 8: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/8.jpg)
Foods should be fresh, clean, devoid of pesticides and chemical residues
Cooked foods should not be stored for more than a day.
![Page 9: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/9.jpg)
2. Eating only when truly hungry.
![Page 10: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/10.jpg)
Are you a stress eater?
You have a favorite comfort food.
You seem to feel better after that “quick fix.”
When you’re feeling anxious or tired, you reach for sugar, salty, fatty foods.
![Page 11: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/11.jpg)
True hunger arises only when the physical body is well rested and the mind is calm, free from tempestuous moods. Foods eaten at this time is preventive of ill health.
Clear sign of true hunger: a liking for sattvic (plain, non-appetizing, natural, wholesome, unstimulating) food.
![Page 12: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/12.jpg)
Emptying of the Stomach
Rest and recuperation
of the digestive organs
Elimination of all waste / toxic filth
Abundance of vital energy in
the body
Birth of hunger and its maturing until full digestive
powers is developed
![Page 13: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/13.jpg)
3. If you are going to do mental or physical work in the morning, eat a light and right breakfast.
![Page 14: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/14.jpg)
Scientific studies have shown just replacing your normal breakfast with the 'Butts & Cup of Joe' breakfast you willsignificantly reduce unwanted extra pounds...
![Page 15: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/15.jpg)
Traditional Filipino Breakfast Fare
![Page 16: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/16.jpg)
Much better!
![Page 17: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/17.jpg)
• Eat your substantial and principle meal for the day at a time when work that follows is not too heavy.
• Work and digestion cannot go on at the same time.
• Work will compete for Vital Energy and there will not be enough left for digestion of food, which then ferments and putrefies.
![Page 18: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/18.jpg)
4. Eat to live in health, not live to eat.
![Page 19: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/19.jpg)
One should eat for sake of health and efficiency, not for pleasure of eating.
Pleasure is a by-product, which can result in better digestion.
![Page 20: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/20.jpg)
5. Consume only the quantity of food needed.
![Page 21: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/21.jpg)
Rule of the Ancients
“Two quarters of the belly space should be filled with food; one should be reserved for drinking water when needed; the fourth quarter should be left free for the movement of the breath.”
Test for Right Eating: A feeling of lightness and wellbeing.
![Page 22: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/22.jpg)
6. Choose foods which are most suitable for your basic mind-body constitution.
![Page 23: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/23.jpg)
AstringentBitter
Sweet
Sour/Salty
Spicy
Astringent/Sweet Have the 6 tastes represented at each major meal.
![Page 24: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/24.jpg)
Remember…
![Page 25: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/25.jpg)
Remember…
![Page 26: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/26.jpg)
What is your dosha?
![Page 27: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/27.jpg)
Balance PittaVegetables Fruits Dairy Nuts Spices Grains
Sweet and bitterAsparagusBroccoliBrussels sproutsCabbageCucumberCauliflowerCeleryGreen BeansLeafy greensPeasParsleyGreen peppersPotatoSquash
Sweet FruitsApplesAvocadosFigsDark grapesMangoesMelonsOrangesPineapplePlumsPrunesRaisins
ButtermilkUnsalted butterSoft cheeseMilkGhee
Coconut CorianderCinnamonCardamonFennel
Basmati riceOats, BarleyWheat
All legumes, except lentils
Oils: Coconut, sunflower, soy, Olive
Sweetner:Most
![Page 28: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/28.jpg)
Balance Kapha
Vegetables Fruits Dairy Nuts Spices Grains
Pungent and bitterAsparagusBeetsBroccoliBrussels sproutsCabbageCauliflowerCeleryGarlic, onionsPeasSpinachPotato
ApplesApricotsBerriesCherries CranberriesFigsMangoesPeachesPrunesPomegranates
ButtermilkGheeGoat’s MilkGoat’s Cheese
No nuts All spices are good
Basmati riceOats, dryBarley, milletWheat, corn
All legumes, except kidney beans, soybeans, and black lentils
Oils: Almond, sunflower, corn
Sweetener:Raw Honey
![Page 29: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/29.jpg)
Balance VataVegetables Fruits Dairy Nuts Spices Grains
CookedAsparagusBeetsCarrotsCucumberGarlicGreen beansOnions, cookedSweet potatoRadishesLeafy vegetables(in mod)
Sweet fruitsApricotsAvocadosBananasBerriesCherriesCoconutFresh figsGrapefruitLemonsGrapesMangoesSweet melonsSour orangesPapayaPeachesSour fruits
Buttermilk and all dairy in moderation
All nuts in moderation
All spices are okay
Cooked oatsRiceWheat
No legumes, except mung beans, black and red lentils
Oils: Ghee and olive oil
Sweetener:All but white sugar
![Page 30: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/30.jpg)
7. Support your local organic farmers and producers.
![Page 31: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/31.jpg)
8. Eat in a way that is gentle and
compassionate to the earth.
![Page 32: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/32.jpg)
9. Eat in a relaxed manner, thankful for nature’s gift of food and for the knowledge you have of your relationship with God and the universe.
![Page 33: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/33.jpg)
10. Let the practice of conscious and healthy eating reconnect you with what is joyful, nurturing, life-giving, and Spirit-filled.
![Page 34: Healthy Eating (Marivic)](https://reader035.vdocument.in/reader035/viewer/2022062511/54d548164a7959ff088b45ee/html5/thumbnails/34.jpg)
REFERENCESDavis, R.E. (1996). An easy guide to Ayurveda:
The natural way to wholeness. New Delhi: B. Jain Pubs.
Gowans, S. (2004). Ayurveda for health and well-being. Mumbai: Jaico Publishing House.
Saram, K.L. (1993). Speaking of nature cures. New Delhi: New Dawn Press Group.
Sivananda Yoga Vedanta Centers. (1999). The Yoga Cookbook. London: Gaia Books Limited