What should be your diet when doing yoga? How real yogis eat

Yoga is one of the ancient teachings used to heal the mind and body. That is why now this system is quite common among people losing weight. It has a positive effect on mental and physical health.

How to effectively and safely lose weight with yoga

A person who has chosen this method of eliminating extra pounds must take into account that it is necessary to direct energy not only to burning fat, but also to cleanse the body of toxins and waste, restoring work internal organs and systems. That is, yoga involves comprehensive weight loss and healing of the body.

Regular exercise reduces the production of stress hormones and accelerates insulin secretion. These processes allow food to be processed into energy rather than stored in reserve, which is why people who regularly perform asanas do not gain weight.

At the same time, be sure to monitor your diet, avoid eating fatty, fried and artificial foods, and if necessary, resort to cleansing procedures, such as enemas.

Those who decide to take up yoga for weight loss should be patient and perform the tasks in a clear sequence. It is advisable to study not on your own, but with a mentor. However, home yoga is for effective weight loss is also effective, but you will still need to consult a qualified specialist in this field, who will tell you in detail about your lifestyle and exercise techniques.

Yoga for weight loss includes physical exercises (asanas), mental training and nutritional rules. If you follow all the recommendations, then after a few months you can feel the first result. It is worth noting that the effect of losing weight will be lasting, as will the improvement. general well-being and attitudes.

Before deciding on this method of losing weight, you need to consult a doctor, because there are a number of contraindications. Many people are mistaken in thinking that yoga is suitable for everyone, but this is not true, it can be harmful. For example, people with radiculitis, blood diseases, central nervous system, cancer, tuberculosis, cardiopathy and pneumonia should not exercise.

Features of physical activity in yoga

This technique involves a complex effect on the body of both strength and aerobic exercises. The basis of the exercises is isometric activity, that is, the muscles tense, but do not significantly change their length. All asanas are combined with a special breathing technique, which speeds up the metabolism in the body.

There are many types of yoga:

• Ashtanga yoga is the most dynamic technique. It is recommended for people with good physical fitness. The exercises here change quickly, but in a certain sequence. The first complex consists of 90 poses, which involve holding the body from 30 seconds to 2 minutes. A third of the asanas are static, the rest are dynamic;
• Power. This system combines the above-described method and aerobics, while the training takes place without pauses. Breaks here include stretching, which removes lactic acid from the muscles, and breathing exercises. The strength system allows you not only to lose weight, but also to build muscle mass. The technique can be chosen even by those who have not previously had experience in intensive training;
• Bikram yoga is an exotic variety. The classes involve simulating the climatic conditions of India - the temperature in the training room should be about 40° and the same humidity. The meaning of such conditions is the increased excretion of sweat, through which the body gets rid of excess fluid, as well as toxins. The complex includes 26 asanas and breathing exercises. It is noted that this technique is more suitable than others for effectively burning subcutaneous fat. However, it is not recommended for people with pathologies of the cardiovascular system and lungs to resort to it.

If a person is interested in yoga, then he can choose one of the above methods, based on his own interests, the desired result or individual characteristics body.

How to do yoga for weight loss?

Trainings take place 3-4 times a week. You can study with a mentor or on your own. Home classes have their advantages, for example, there is no need to buy special equipment and clothing.

Another negative point is that the effectiveness of home training can be significantly lower than with a trainer. It is not always possible for a person to choose the right type of yoga, poses and loads that are acceptable to him at this stage. Experts recommend visiting a yoga center for the first three months of classes, and then, if desired, practicing on your own.

It should be noted that it is impossible to effectively lose weight through exercise alone; you must definitely change your diet by choosing healthy and low-calorie foods.

General rules before classes:

• Ventilate the room;
• Use a mat;
• It is recommended to exercise early in the morning or before bed;
• You can only breathe through your nose;
• You cannot exercise on a full stomach; you need to eat at least 3 hours before training;
• You cannot overstrain your muscles, allow overload and pain;
• Perform asanas according to the principle “ from simple to complex».

Classes can be combined with more active sports: running, swimming, dancing, step aerobics.

Yoga and nutrition for effective weight loss:

• Replace animal fats with vegetable oils. This measure will reduce the risk of developing atherosclerosis, disruption of the gallbladder and liver;
• Avoid meat or reduce its consumption to a minimum. Yogis claim that eating meat promotes putrefaction in the intestines. In addition, the body suffers from urea, one of the end products of protein metabolism. This substance accumulates in large quantities and poisons those who really love meat. The result of the action of urea is premature aging;
• Sugar and sugar-containing products are not advisable in the diet. You shouldn’t give up sweets completely; you can eat fruits, berries, dried fruits and honey;
• Avoiding yeast baked goods (eg pies, buns, pies) will help. Yeast suppresses the natural intestinal microflora. In India, for example, they eat flatbread made from unleavened dough;
• Consume dairy products in moderation. Milk contains protein that is quickly absorbed, which can lead to metabolic disorders. It is better to fill the menu with fermented milk products (ryazhenka, yogurt, kefir), as they have a good effect on the intestinal microflora;
• In the everyday diet, raw onions and garlic are not healthy. They excite the central nervous system and irritate the mucous membrane of the digestive tract. But they are, of course, used as a method of disease prevention;
• Salt is not excluded, but is used sparingly, as it can disrupt the functioning of the cardiovascular system and metabolism. You need to drink more water to remove excess salt from the body;
• You cannot drink alcohol, coffee or tea. These products negatively affect the liver, have a detrimental effect on the psyche and health in general, and overstimulate the central nervous system;
• The food you eat should not be too hot or cold. You cannot alternate food at different temperatures, as tooth enamel is destroyed and the process of digestion and absorption of food is disrupted;
• Most meals should be based on plant foods, that is, vegetables, fruits, berries, nuts, legumes, and cereals. It is best to drink natural freshly squeezed juices;
• In nutrition, the consistency and volume of portions is important. Breakfast should be the lowest in calories, since the body does not have time to expend much energy after sleep. Some people are used to eating a large meal in the morning, but the teaching is to eat when you feel hungry. If there is no such desire, then you should skip the meal;
• Attention is also paid to the compatibility of products, for example, starch and sour foods are consumed in one meal, starch and sugars in another, starch and protein in a third. Fats and proteins, as well as sour and sweet fruits, are eaten separately from everything else. It is better to eat foods high in starch for breakfast, proteins for lunch, and vegetables and fruits in the evening;
• Dishes are eaten slowly, chewing each piece thoroughly. In addition to the fact that the stomach will digest such food better, satiety will come faster.

Yoga should not be regarded only as a complex for weight loss, because the technique was created for the health of the spirit. If a person adheres to the principles of teaching, then yoga will bring beautiful body, good health and a positive outlook.

As practice shows, our nutrition directly affects our exercise. It is not for nothing that classical texts give certain recommendations on what to eat, how, and when.

Let me give you a simple example from my experience: Once, while in India (in Prayag), I ate ice cream for 10 days - and, in significant quantities, because It seemed like September outside, and it was quite hot.

Well, it's clear that ice cream is not the optimal food (or dessert, to be more precise) for serious yoga practitioners. But then, and even in the heat, I thought something different. 🙂

In general, after 10 days of regularly eating ice cream, I noticed that my flexibility as well as energy in my body decreased significantly. Yes, in theory, we know everything perfectly well, but when practical experience comes, it leaves a deep impression (samskara) in the mind, thanks to which you already strive not to repeat such mistakes.

Since then, I no longer indulged in ice cream in such quantities, and in general, I gradually began to minimize the consumption of foods high in refined sugar.

Well, okay, back to our topic.

The topic of yoga nutrition principles is very broad, so today we will focus on what is best to eat before class and what to eat after.

Moreover, let's try to approach the issue from the point of view of our realities.

Yoga after meals or food before yoga

Traditional recommendation: there is nothing at all. In this case, it is assumed that you are exercising early in the morning, and therefore on an empty stomach. Another reason is that some may put pressure on the abdominal area and if it is full, serious problems may arise.

But what if you have to go to classes in the evenings, after work or school? After all, you may want to eat, and hunger will prevent you from concentrating on practice. And in general there will be no strength.

What to do? Answer: you can eat, but it is important to remember a few things.

Yoga: principles of nutrition before classes

If you need to snack before practice, keep the following points in mind:

• In general, you need to eat in advance. For example, the human body digests food within several hours, but you can’t exercise with a full stomach, because... this can lead to adverse health consequences. Of course, the time required to digest food will depend on its density, heaviness, etc.
• It is not recommended to eat anything heavy shortly before yoga class. Choose light foods so they can be digested quickly.
• Eat small amounts before exercise to speed up digestion.
• Don't eat anything with a lot of sugar. The same applies to fast food products, as well as those with a lot of spices. Avoid carbonated drinks.
• It is best to eat at least 2 hours before your yoga class. If this is not possible, eat something light an hour before.
• Avoid acidic foods because... this can lead to heartburn (this also includes Orange juice and coffee, based on their effects on the body).
• Do not drink too much water (by the way, this recommendation is also found in the Hatha Yoga Pradipika, one of the classical texts), as this can lead to nausea and stomach discomfort. You can simply drink some water to keep your body hydrated.
• If you have a morning class, no parties the night before. Alcohol dehydrates the body and drives the consciousness into low vibrational levels, which is why your practice, in best case scenario, will turn into a kind of esoteric gymnastics.

What do you eat before yoga?

1. Avocado

An excellent fruit that is high in potassium and magnesium, which will keep your muscles and cells functioning optimally.

Avocado is also easy to digest, while creating a feeling of fullness. Healthy fats, which it contains, will help reduce the level of “bad” cholesterol in the blood.

2. Bananas

They are rich in nutrients, in particular potassium and magnesium, and are ideal as a “pre-workout” food. They will help prevent bloating and muscle cramps.

3. Fruit smoothies

They not only saturate the body with essential nutrients, but also provide it with moisture. Smoothies are tasty and healthy; they can be made from pineapple, apple, orange, melon, kiwi, etc.

It is best to use low-fat yogurt for smoothies and avoid adding sugar. Let there be only the natural sweetness of the fruit.

4. Apples

These are alkaline fruits that lower the acidity level in the stomach. They also contain natural sugars and a lot of fiber, plus they provide the body with moisture. Vitamin C in apples increases energy levels, which is very beneficial for workouts.

However, be careful if you have a dominant Vata dosha - apples increase this dosha, which can manifest itself in gas in the stomach. Especially do not eat apples after you have eaten something boiled, fried or baked.

5. Yogurt

Also great option. It can be used as a separate dish, or you can make the same smoothies or even add oatmeal to it.

Use low-fat, sugar-free yogurt.

6. Almonds

You can simply eat some nuts before yoga. Again, if you are a Vata type, it is better to soak the almonds in water before eating - this will make them easier to digest.

But don't eat salty or sweet nuts that you can buy in colored bags at the store - these are not a good option. All you need is a pure nut - it's rich in vitamin E, magnesium and healthy fats.

7. Raisins

A great snack option before yoga class. Raisins have a great taste, contain natural sugars and will give you energy.

You can simply eat it raw or soaked before practice.

8. Dried fruit and nut bars

It is important to remember here that Vata type people need to soak dried fruits. And the bars should not contain more than 300 calories.

9. Berries

They are rich in vitamins, antioxidants and fiber. Natural sugar will give you energy.

10. Oatmeal

They are easily digestible, leave you feeling full and fill you with energy. They have a lot useful substances and fiber. Just don't eat too much.

Nutrition after yoga

It's natural that you'll want to eat something after class. However, here, too, there is no need to act rashly, because inappropriate food can significantly reduce the benefits of recent practice.

1. Water

Your body may need extra fluids after exercise, so water is essential. It is best to drink plain, clean water; if you want, add lemon juice to it. Alternatively, you can drink coconut milk. Just under no circumstances drink carbonated juices (cola, Fanta, etc.).

2. Fresh fruit juices

A large glass of juice is a great option after yoga. Juices contain many nutrients, will give you energy, and help you recover faster.

Just don't drink sweetened juices or add refined sugar to them. It is best to drink freshly squeezed fruit juices.

3. Vegetable soup

Homemade vegetable soup is a great post-yoga revitalizing meal. It can be made from carrots, celery, spinach or cabbage. Basically, just use your favorite vegetables. Add some black pepper and fresh ginger to the soup for flavor and tone.

Make this soup yourself; purchased ones are not the same. They may contain all sorts of “left-field” additives, as well as little prana - vital energy.

4. Herbal tea

Herbal tea can have a variety of beneficial and energizing effects (depending on the herbs used), so it's also a great post-yoga snack.

5. Fresh vegetable salad

It is best to take natural vegetables grown without any chemicals, if possible. Leafy vegetables work well. Also add cilantro or black pepper to the salad, and season with unrefined olive (Extra Virgin) or flaxseed oil.

According to the Hatha Yoga Pradipika, yoga practitioners should have adequate nutrition to give the body the opportunity to recover and maintain the balance of internal energies.

At the same time, remember that before practice you can eat a little, something light, and preferably according to your dosha. After yoga classes, food may be more dense and nutritious, but avoid overeating - or indeed any heavy food - immediately after practice, because. this may negate or significantly reduce the beneficial effects of yoga. You can immediately eat something light, and after an hour or two you can eat something heavier.

How do real yogis eat? Yogis practice proper nutrition. For them, this is not just recommendations for eating healthy food, but it is also a philosophy.

Yogis believe that all food has energy. By eating food, a person changes his emotional state.

Prana is the result of the interaction between a person and products. A person can get prana from any food, especially if he cooks it in a good mood.

The most important nutritional rules:

1. Drink only purified raw water, at least 2-3 liters per day.

2. Don't eat if you don't feel hungry. To make sure what you want to eat, drink a glass of water. You can eat after 30 minutes.

3. Do not wash down what you eat. This leads to poor chewing of food.

4. Eat fresh foods - vegetables and fruits, as well as seeds and nuts.

5. Refuse to eat if you are sick, tired or feel any discomfort. You can replace food with water.

6. Consume only warm drinks and dishes. Such food will not disturb the tone of the digestive organs.

7. Replace sugar with honey or dried fruits.

8. Train yourself to eat a portion of salad or cabbage for lunch.

9. Reduce your salt intake. Replace table salt You can use sea water, because it contains more than 64 useful components that are beneficial for the body. You can also include it in your diet instead seaweed, horseradish, radish and greens.

10. At least 12 hours should pass between morning and evening meals.

11. Food should be chewed thoroughly and moistened with saliva. Such food is absorbed faster in the body and does not rot.

What yogis can and cannot eat - why don’t yogis eat meat and garlic?

According to the system of proper nutrition, yogis divide food into three types. By identifying them, you can understand which foods are valued by yogis and which are not consumed at all.

Rajasic

There is a belief that Indian kings ate such food. The main goal of consuming such food is to gain pleasure. It doesn't matter how much you eat or whether the foods are healthy.

The kings' diet included fried, baked, salty, sweet and fatty foods. There were not even proportions or rules for eating rajasic food. The main thing was to eat.

Yogis believe that such food is unhealthy, it leads to disease and is very harmful for any person. This type of diet leads to obesity, accelerated aging processes and premature death.

Tamasic

Such food is obtained due to heat treatment of products or any other. When preparing tamasic food, a variety of spices and salt are used.

However, yogis do not completely abandon these components and such food. They are in favor of consuming spices - but in moderation, avoiding constant dependence.

Tamasic food is harmful to health. It will not be of any use to those who seek to lead healthy image life and does yoga or sports.

Sattvic

This food is the healthiest. It is prepared with a minimum amount of spices and undergoes little heat treatment.

Sattvic food includes live, freshly picked greens, vegetables, and fruits. It is filled with energy and brings great benefits to the body, bringing vitamins to it.

Also, such food should be easy to prepare. Yogis believe that it is for strong and spiritual people.

Having identified these types of food, it can be understood that yogis do not eat animal products. Basically, they reject eating meat. And dairy products produced by animals are treated well. Yogi philosophy says: do no harm to living things. That is why there is such a ban.

5 reasons why yogis prefer not to eat meat:

1. Any product has memory. Meat at the moment of killing imprints horror, so it carries negative energy.

2. The food must be clean, and the animal could eat anything, even pesticides.

3. Rajasic food poisons the body and causes putrefaction processes in the intestines.

4. Meat is poorly processed by the liver. This affects not only the physical state, but also the emotional one - it makes a person angry and aggressive.

5. The aging process in the body occurs much faster.

According to yogis, a person should not eat meat at all. He cannot destroy living beings. For a full life, it is enough to eat cereals, fruits, vegetables and dairy products.

By the way, yogis don’t eat garlic either. They consider it tamasic food.

Yoga menu – hatha yoga diet

Yogis believe that to achieve success in health practice, it is not enough to perform breathing exercises and asanas. Proper nutrition is also essential for longevity.

We list the main food groups that are included in the diet of yogis:

☯ Dairy and fermented milk products. This group includes: milk, cheese, cottage cheese, sour cream, yogurt, butter, etc.

☯ Sweets. Products such as honey and fruits are very beneficial for the body.

☯ Cereal dishes. Cereals such as rice, wheat, rye, barley, as well as legumes (beans, lentils) and oilseeds (sunflower and other oils) are not harmful.

☯ Vegetables. Yogis prefer to eat tomatoes, cucumbers, eggplants, spinach, cauliflower, celery, lettuce and any other greens. Carrots, beets, potatoes and other root vegetables are also used in cooking.

☯ Wild berries and fruits. This group includes various berries and nuts rich in vitamins.

Basics of yoga nutrition for weight loss

If you dream of becoming slim, then yoga nutrition is for you.

1. You need to eat three times a day.

2. It’s better to start with a glass or two glasses of clean water.

3. Plan breakfast for 7-8 o'clock in the morning, lunch - preferably from 13 to 15 o'clock, and dinner - in the evening, almost at 19.00.

4. Small snacks between main meals are undesirable and harmful to the body.

5. If you do yoga, it is better to eat three hours before practice.

However, you can drink at any time - both before, during, and after yoga classes.

Yoga is a teaching and a worldview. Promotes a certain way of life - a set of physical exercises, rules of nutrition, breathing. The well-known principle “a person is what he eats” confirms that food often determines the possibility of successful recovery, changing life and achieving a goal. Therefore, it is important to understand what kind of nutrition during yoga will effectively form healthy body and strong spirit.

The question “what do yogis eat” interests people for different purposes - simple curiosity, a desire to laugh, or a serious desire to improve their health and become younger. Let us consider in detail the proper nutrition of a yogi and what they do not recommend eating. Let's start with a list of foods that yogis do not eat under any circumstances.

What don't yogis eat?

A beginner who has just embarked on the path to recovery is recommended to gradually reduce the amount of harmful foods and increase the range of healthy ones. With such changes, the body has time to produce new types of enzymes to digest new food. The period of transition from traditional nutrition to yoga takes 3-6 months. During this time, the body rebuilds its work to accommodate new types of food and fully assimilates what it eats. healthy food. If the transition to a new diet is abrupt, a state of hunger and panic will arise, since new foods require other enzymes for assimilation. What foods eaten by the average person are not recommended by yogis?

• Animal protein in the form of meat, poultry, fish, eggs and other biological animal tissues. Meat is heavy food. In addition to useful substances, it contains toxins and takes a long time to digest in the intestines. Often due to a lack of vitamins and enzymes, the meat rots and develops a stench and causes constipation. Among the end products of protein metabolism there is urea, which heats up in the intestines and is also a source of toxins.
• Yeast bread and baked goods. Yeast bacteria are thermophilic organisms. They are synthesized artificially; the intestinal microflora is not able to neutralize and block their activity. During their life, yeast fungi release substances that inhibit the normal intestinal microflora. As a result, food digestion becomes difficult, food remains in the intestines for a long time, ferments and rots. A flow of toxins is formed, which the blood, along with nutrients, carries to individual organs and cells of the human body.
• Artificial products - sugar, preservatives, synthetic food additives such as thickeners, flavors, dyes. Sugar is a ballast product that consumes additional reserves of the body for its absorption. In addition, sugar (like salt) stimulates the excretion of juice from inside the cell to the outside. Therefore, after sweet (or salty) food, thirst arises and dehydration occurs. Also excluded from the menu are all products containing preservatives and synthetic food additives: sausages and frankfurters, processed cheeses, canned meat and fish, store-bought mayonnaise, ketchup and condensed milk.
• Coffee is considered a stimulant and is therefore not recommended on the menu.
• Alcohol, a poison and a drug, is completely excluded from the menu.

What do yogis eat?

For the traditional average person, a reasonable question arises: what do yogis eat then? The list of recommended products includes the following:

• Fruits and dried fruits.
• Vegetables – mostly raw. However, in areas with a temperate climate, some vegetables are consumed boiled in winter (to enhance the heating of the body). Raw vegetables have a cooling effect, which is in demand in the summer.
• Plant proteins: nuts, seeds. But yogis don’t eat mushrooms.
• Animal protein: milk is consumed in limited quantities, preference is given to sour milk (it contains lacto and bifidobacteria, which process food in the intestines).
• Natural sweets - honey, as well as other bee products (pollen and royal jelly, which are unsurpassed sources of vitamins and microelements).
• Cereals (cereals) are tried to be consumed soaked, without heat treatment. Sprouted wheat is especially popular. It is recommended to take it as breakfast. To do this, from 50 to 100 g of hard grains are soaked for a day. After which the water is drained, the jar is covered with a lid and the swollen grains are allowed to stand warm for another day. When small sprouts appear, the wheat is used for food. When raw, it is chewed whole. For heat treatment, the grains are ground in a meat grinder and fried into flat cakes. In relation to the territory of Russia - in winter, various grains are cooked in the form of porridges and consumed warm. Only whole grains are consumed - rice, buckwheat, wheat.

Tea: Ginger tea and yoga tea are great foods for warming up the body and flushing out toxins. Yoga tea is prepared by boiling a number of spices in clean water. The most common recipe for this tea is as follows:

• cloves (15-20 pieces);
• black pepper (up to 20 peas);
• cardamom (up to 20 green pods);
• cinnamon (3 tubes);
• ginger (6-8 pieces of root).

The listed spices are poured into 3 liters of boiling water in an enamel bowl, then boiled for half an hour. As a result, a yellow-red-brown liquid is formed. It is filtered and drunk as tea.

An important feature of nutrition in the yoga system is the way foods are consumed. It is not enough to eat a healthy product; it must be fully absorbed. To do this, it is recommended to chew each piece of food for a long time, without making special swallowing movements. Prolonged chewing ensures the primary digestion of food in the mouth and its complete absorption in subsequent sections of the gastrointestinal tract.

The main features of nutrition in the yoga system are vegetarianism, raw food diet, prolonged chewing and joyful emotions while eating.

If you have been practicing Yoga exercises, you have probably begun to experience what I call “new life”. It is very difficult to describe exactly what this sensation is. But some terms still convey this state - “revival”, “high spirits”, “optimism” or simply “the usual feeling of good health”. Yoga stimulates, awakens a huge inner strength that has been dormant in you and which you usually did not use. Once this power rises within you, you begin to function more energetically, harmoniously, as a complete human being. Imagine a car with an eight-cylinder engine that only has two cylinders. But gradually other cylinders begin to work, and the increase in power immediately becomes noticeable. Now, in order for your “cylinders” to work at full capacity, they require power. That is why it is so important, in addition to Yoga exercises, to consider the problem of nutrition and understand how necessary a wholesome and correct diet is.

In this article, I have compiled something of a nutrition guide based on my experience working with thousands of students. I am sure you will gain a lot of useful information from reading this guide. It is no exaggeration to say that it would take you many years and a lot of money to find the information collected here. Therefore, I encourage you to keep this manual handy and refer to it often when needed. As you begin to understand this science and change your gastronomic habits in accordance with the principles of proper nutrition, you should naturally practice Yoga exercises more intensively in order to speed up your progress.

I have already explained that from the point of view of Yoga, life and all living things are supported by a force that yogis call prana. This word can be translated from Sanskrit using the term “life force”. We use this life force in many cases, one of the most important methods of Yoga is to direct vitality, which has already been explained before. All living things must constantly receive life force to sustain themselves. This applies to both humans and animals flora. The more vitality contained in the body, the higher the quality of life. When there is a lack of vitality or an imbalance, the quality of life is low and physical, mental and emotional impairments occur.

Yogis believe that many diseases and disorders occur as a result of a lack of vitality. When the amount of vital force begins to fall below the required level, the body tries to compensate for the deficiency and regain the required balance. Your body will make you sleep or rest, it will tell you to eat less or more (according to what it is trying to achieve), it will make you drink more or less fluid, it will make you feel hot, cold, etc. In other words, your smart body will force you to do everything possible to maintain an adequate supply of vital force. Only in accordance with his needs will you achieve success in Yoga and develop mentally, emotionally and spiritually. The Yoga formula in this regard is as follows: the more vitality, the greater the awareness of “life” and all its manifestations; The less vital force, the less the feeling of “life” and the realization of its meaning and goals.

How do we ensure a sufficient and constant supply of life force? We drink a few cups of coffee, or take pills, or buy some miracle device. And does this give what we need? “No,” say the yogis, “these things only mislead you for a while, but sooner or later you will get rid of the illusions, beginning to understand that coffee can harm your health.” nervous system that various stimulating pills will only speed up your metabolic processes, and the effect of other drugs is short-lived. Yogis do not believe that there is life force in such things. Where then is the life force? To understand the essence of vital energy and its connection with nutrition, it is necessary to briefly consider other sources of vitality that we receive.

Let's see what conclusions we can draw.

If you enter a room filled with gas, you will either open a window to let in fresh air or immediately exit the room. You do not need to be told that the air is stale and dangerous to health - you will instantly understand for yourself that by inhaling such air, you will reduce your vitality and even, perhaps, die. You can easily tell if you are breathing smog - air with a high content of carbon dioxide, smoke - or fresh, clean air of the sea coast or mountain valleys. Conclusion: clean air has the greatest vitality, and mountain air is the cleanest.

The same thing happens with sleep. The body reminds you: “Your vital force level is low, you should temporarily stop your activities and go into a sleep state to raise your vital force level.” Having slept for the required amount of time (it varies for everyone), you wake up well rested, your body and mind regain lightness and liveliness.

Many people ignore the body's need for sleep; they feel that they are more busy. important matter at that time. It also happens that a person goes to bed on time, but cannot fall asleep: he is so depleted of his vitality in another aspect of life (emotionally and mentally) that blessed sleep does not come... And the result in both cases is very similar - the inability to accomplish what needs to be done, irritability and fatigue. If a person continues to ignore the body’s natural need for sleep, his vitality is depleted more and more, and ultimately a “breakdown” of one kind or another is inevitable. Conclusion: Your body will always tell you when it needs sleep to restore vitality.

Even a child won't drink dirty muddy water, although perhaps he does not fully realize that it is harmful to health. Here is another confirmation of our body's intuition regarding the needs of vital force - in air, water, sleep and many other elements, which there is no need to list. But when we come to the question of nutrition and food, we find ourselves completely helpless. Here we rely more on our tastes and habits, and if the food is “tasty” and fills the stomach, we feel that primary needs satisfied. Meanwhile, even with the most delicious and plentiful food, the body may not receive what it needs to maintain vitality. And the body begins to collapse. Of course, years may pass until this “destruction” becomes obvious: the body fights long and hard to prevent illness and opens up other available sources of replenishment of vitality. But eventually he stops fighting, and then “the engine stops working due to lack of fuel.

Yogis believe that through Yoga exercises, proper nutrition and a reasonable lifestyle, one can avoid diseases and maintain health. (You just need to remember that this is not just about good physical well-being; for yogis, maintaining the body as a “strength of spirit” has a huge philosophical and spiritual meaning.)

In the process of studying Yoga exercises, comprehending the ways correct breathing, relaxation and achieving a restful night's sleep you are already involved. Now let's dwell on the issues of proper nutrition, which provides a huge part of vitality. I am often asked: “What do yogis eat?” I clarify: “It is not what the yogi eats that is important, but why he eats.” “But all people eat (and therefore yogis) - to maintain life, you might say. To a certain extent this is, of course, true. But for yogis it is not enough to simply maintain life; they want to maintain a high quality of life. When a yogi chooses food for himself, he asks himself whether this food contains life force. And here’s what’s also very important: after eating, yogis retain a feeling of “lightness” and “living food.” To achieve this, he eats small portions of high quality food containing vitality.

In general, yogis believe that the less you eat (in reasonable quantities, of course, and only high-quality food), the healthier and more energetic you feel and the longer you will live without health complications. Indeed, many diseases that we know are caused by indiscriminate eating or prolonged overeating. And just because you don't drop dead immediately after eating a seven-course meal doesn't mean you got any benefit from that meal. This is rather a testament to the enormous strength of the body, which resists various abuses, it withstands them day after day and year after year and is still alive. But the time may come when he will no longer be able to cope with such loads. And then the disease comes.

Of course, few people blame it on their own eating habits. long years in a completely inappropriate way. The tricky “virus” or “neurosis” turns out to be a more suitable explanation in such cases. Of course, it cannot be said that all diseases are the result of poor nutrition. But we are convinced, along with our leading nutritionists, that many diseases can be prevented through proper nutrition. A huge amount of scientific, theoretical and experimental work is being carried out in the field of nutrition, and a large amount of documentary data has been obtained confirming the above.

As we introduce you to the meaning of nutrition and vitality, you may get the impression that you will have to restrict yourself and generally eat in a less than pleasant way, in a constant conflict between what you want to eat and what you want. you must eat. Nothing could be less plausible. It's not my intention to take away the joy of food, but to demonstrate that nutritious food can be more enjoyable than your regular meal. This is part of the larger idea that the beneficial results of a Yoga program as a whole can help you feel like a truly organic person, both physically and mentally.

There are many types of food that many would now like to exclude from their diet - for example, refined sugar and products made from it, sweets and smoked foods, stimulants such as coffee. This is entirely achievable if you apply the principles of smart eating. And then the body begins to cleanse itself of the influence of the above substances, the vital force is stimulated; What yogis call “the wisdom of the body” begins to operate more actively. And you will soon enough lose your taste for such things. I never tell students to “Stop smoking” or “Stop eating sweets” (even though I know it would be beneficial for them). I have long discovered that one should not force a person to force himself, especially in relation to a habit to which he is very attached. A person who cannot open his eyes without a cup of coffee in the morning, left without the usual stimulating drink, attacks his children or co-workers. A smoker may be on the verge of a nervous breakdown when left without cigarettes. All this is true. But I will tell you an amazing fact: many of my students stopped drinking coffee, quit smoking, broke up with many bad habits in nutrition, because... we just lost the taste for it! As the vital force grows more and more thanks to yoga exercises, the need for that food (and taste for it!), which, as intuition suggests, is truly nutritious, is automatically acquired. It is something that can only be felt and is very difficult to express in words. If you are attracted to the whole concept of the Yoga system, just try to do what we suggest in terms of nutrition. And the results will speak for themselves.

You may have noticed that I often repeat: “Yoga is a way of life.” In this lifestyle, we are leaning more and more towards the natural, natural, striving to be in harmony with nature. For example, according to Yoga theory, most natural products(and these are plant products and dairy products) are especially rich in vitality. Having chosen such products, you need to prepare food from them in such a way that the vital force in it is preserved as much as possible. Let's look at the different classifications food products and determine how these goals can be achieved. Almost all fruits are a source of energy, which is given to the body by the natural sucrose they contain. In addition, fruits are an excellent cleanser. They also contain a large amount of vitamins and minerals. Unfortunately, many people consider fruits to be nothing more than a pleasant addition to the main diet, a dessert. Yogis believe that during the fruiting season, fresh fruits should form the bulk of the daily diet. Most are well absorbed and serve as a “quick” source of energy, which is quite consistent with our ideas of placing the least burden of energy conservation on the digestive organs.

Here, for example, is a convenient classification of fruits.

Sour fruits include citrus fruits (oranges, grapefruits, lemons, tangerines), pineapples, pomegranates and berries such as strawberries, berries (a hybrid of raspberries and blackberries), and cranberries. Many of the sour fruits grow in regions with subtropical climate. Oranges and grapefruits are considered especially valuable because they contain large amounts of vitamin C. This essential element is not stored in the body and therefore must be supplied with food daily. Let's add that oranges contain the largest amount of fructose - such sugar is absorbed instantly. Grapefruits are excellent for cleansing purposes, as is the juice of lemon and its varieties. Many of my students ate only 2-3 grapefruits for breakfast for a week and found that they felt cheerful and light. You can test this statement experimentally (and not only for the purpose of cleansing, but also for the purpose of losing weight). However, you should not combine citrus fruits with the usual food you eat for breakfast (ie eggs and ham, toast and coffee), otherwise the true cleansing effect will not be achieved. But citrus fruits go well with each other, as well as, for example, with vegetable oil (best with nut oil).

I would like to give advice that many of my students have appreciated. When you wake up in the morning, mix the juice of half a lemon with half a glass of mineral water and drink it. Wait a few minutes and then do the Abdominal Raise we covered earlier in the book. This procedure is very effective for cleansing. Lemon juice It should also be used more often as a seasoning for salads. (But I don’t recommend sweetening citrus fruits with honey or sugar.) Juices from citrus fruits should be freshly squeezed - as you know, the value of the juice is lost if it sits for at least half an hour. IN as a last resort You can consume frozen juices.

Semi sour fruits. This category includes apples, apricots, peaches, cherries, plums, grapes, melons, papaya, mangoes, etc., as well as subtropical and tropical fruits such as bananas and avocados. When any of these fruits are in season, it is advisable to consume them more often as a separate full meal. Moreover, you can eat as much semi-sour fruit as you want. Such food always leaves a feeling of pleasant lightness; it can be supplemented with a certain amount of protein and other foods so that you do not feel hungry.

Many people, in order to cleanse the body, eat only fresh fruits (both sour and semi-acidic), and also drink juices from them. This fruit diet is usually devoted to several days in the summer (we'll talk more about this a little later).

Dry fruits. Fruits in this category (dates, figs, raisins) are an excellent source of carbohydrates that provide instant energy. Such fruits can be successfully used as a replacement for refined sugar and refined sugar products, including candies, cakes and other sweets. (This also applies to children, who are also better served with dried fruit rather than candy and cakes.) Fruits such as apricots, peaches, and plums (which become prunes) can also be dried. A mixture of dried fruits soaked in water overnight makes a great breakfast during the winter months. And children usually love raisins and dates in various cereals and salads. I note that from the point of view of Yoga, you should not eat dry fruits preserved for storage with sulfur dioxide; natural dried fruits (without preservatives) have, by the way, a much more pleasant aroma.

About the combination of the three categories of fruits listed above. The following principle must be remembered: sour and semi-sour fruits, semi-sour and dry fruits can be combined, but sour and dry fruits should not be mixed.

Several Yet general rules. Any fruit is best eaten raw, without sweetening or preservatives. Heat treatment of fruit is not advisable (although apples can sometimes be stewed with a little honey). Fruit pairs well with certain protein foods (cheese, nuts, nut butters and other high-quality proteins - see below). You can also mix fruits with raw vegetables to make a nutritious salad; for example, apples and raisins go well with lettuce, cucumbers and carrots.

Thus, we now come to the topic of vegetables in the diet recommended by Yoga. Most vegetables contain very important nutritional elements. Unfortunately, vegetables (like fruits) are often viewed as a food “addition”, as something that is placed on the edge of the plate as a side dish to the main meal. Many are sure that a purely vegetarian dish will not fill you to the full; it does not contain enough nutrients. The deepest misconception is that properly cooked vegetables contain a huge supply of nutrients. Many also consider vegetable dishes simply tasteless. It’s hard to blame them for this, since the taste and aroma of vegetables are really destroyed when they are traditionally cooked incorrectly. In particular, it is a big mistake to overcook vegetables when cooking, when not only their natural flavor, but also their vitality is evaporated. By the way, many housewives simply do not know and have never tried to serve vegetables in their natural or undercooked (slightly stewed) form, which would preserve the natural taste and vitality of this wonderful product. How many valuable minerals and vitamins the body needs are washed down the kitchen sink every day!

Consider our classification of the main types of vegetables.

Fruiting vegetables- tomatoes, peppers, cucumbers, zucchini, pumpkins. The calorie content of such vegetables is low, they contain (in various quantities) potassium, sodium, calcium, magnesium, iron, phosphorus, sulfur. Tomatoes (a good source of vitamin C) and peppers are best eaten raw. All of these vegetables can serve quite well for cleansing purposes.

Starchy vegetables- potatoes of various types, artichokes, winter squash, pumpkin, etc. Regular potatoes contain, in addition to water, a small amount of proteins, starch and fiber, and sweet potatoes also contain sucrose. Potatoes and artichokes are difficult to eat raw, but when baked they are a very valuable product with highly digestible starch. I do not recommend eating butter or other dairy products with potatoes: we believe that starch combined with fat is difficult to digest.

Green vegetables- all varieties of lettuce, celery, spinach, endive, mustard leaves, parsley, Brussels sprouts and all other types of green leafy vegetables. These vegetables are the most valuable in terms of vitality content. They should be eaten every day in their natural form (in salads) or lightly stewed. Never boil or overcook them; they should remain crispy even after stewing. Mustard leaves and cauliflower are not always eaten raw, but try to serve them with natural gravies, sauces and seasonings. The stewing time for the listed vegetables varies, but this is easy to remember.

Root and tuberous vegetables- carrots, turnips, onions, beets, parsnips, radishes, garlic, rutabaga, horseradish, asparagus. These vegetables also only need to be lightly sautéed when cooked, while onions, garlic, carrots, radishes and asparagus are best eaten raw.

All of the above vegetables of different classifications can be mixed in various combinations, and also combined with protein products. It is advisable to eat both raw vegetables (for example, in the form of a homemade salad with seasonings) and stewed vegetables for one meal every day. After boiling vegetables, never throw away the water in which they were boiled. It can be consumed simply as a drink, or as a broth or base for making soup. This decoction can be stored in the refrigerator for one day; if stored for longer, it is unlikely to retain a sufficient amount of vitality.

Remember: the skins of vegetables, like fruits, contain a large amount of vitality, so don’t neglect the skins, eat them (this also applies to potatoes). True, there are vegetables (sweet potatoes, for example, or winter squash) whose skin is too hard for the teeth and digestive system- you can’t do without cleaning here. Let us remind you once again that vegetables and various shoots, which are very valuable for their properties, must remain crisp after cooking - then they retain their qualities and do not lose vitality.

Eat vegetables fresh whenever possible. At that time of year when there are no fresh vegetables, you can eat frozen ones.

Juice from fresh vegetables is an excellent source of vitality. I mean juices that are extracted with a juicer. It is not always possible to find truly fresh, no more than 24 hours from the date of production, vegetable juices in stores. So I highly recommend having an electric or mechanical juicer at home. Later I will give recipes for making a large number of drinks using a juicer.

A few words about the terms “non-organic” and “organic” fruits and vegetables. They primarily characterize the soil where certain fruits and berries grow, methods of its cultivation and fertilization. “Organic” food does not allow the use of chemical fertilizers or pesticides against pests. It is the most useful, and it is better to buy, of course, this one. I think you will easily notice the difference in taste and aroma. However, if only "inorganic" is available to you plant food, do not worry. Just wash it properly, or even better, soak the fruits and peel them before cooking.

And finally, a few words about the dishes in which it is preferable to cook food. Do not overuse pressure cookers. The life force in products requires very careful, even gentle handling, and high temperatures when cooking in pressure cookers, they tend to destroy or “stun” it.

About milk and dairy products. As you know, they contain large amounts of calcium and proteins, but they should not be the only source of these elements in the body. By the way, this is not the best source of them, as many believe. Adults who really love milk, of course, do not have to give it up, but they should drink skim milk. This advice will also be highly appreciated by those who want to lose excess weight.

Children are also better off drinking low-fat milk. Many nutritionists believe that milk can cause loosening of the mucous membrane, which, in particular, leads to colds. Many mothers have told me that as soon as they reduce the amount of dairy products in their child's diet and increase the amount of foods high in vitamin C, their children become much less susceptible to colds. A child who is not prone to colds or an adult who needs to get better can drink raw, not homogenized or pasteurized milk, as well as goat milk (this milk is especially high quality). An excellent drink is milk made from soybeans and coconut.

All varieties of sour milk and products made from it are very useful - they are rich in lactic acid and contain other substances that promote digestion and cleansing. Curdled milk, kefir, yogurt - they are all from the family of fermented milk products. Yogurt has recently become especially popular in European countries. It goes well with all fruits and can serve as an excellent gravy for many dishes. Curdled milk as a product with a high fat content is not very desirable from the point of view of Yoga. Butter and cheeses with their especially high fat content should generally be consumed only from time to time. This does not apply to low-calorie and low-salt homemade cheeses made from skim and whole milk. They are good to eat with fruits and vegetables: this combination allows you to supplement your fruit diet with much-needed proteins.

Proteins are truly vital for humans, as the “building material” of living matter. A child without proteins will not be able to grow, and adults and elderly people need it to renew the cells of almost all tissues of muscles and nerves, bones and glands, blood and lymph. We need proteins to recover from illness, for strength and vigor, to maintain healthy skin, hair, and nails. In a word, it is clear why in all dietary systems great attention has been paid to counting the amount of protein for daily intake. However, from the point of view of Yoga, it is not enough just to know that you need to consume protein foods. Exist different kinds proteins, and the rules of Yoga dictate the need for a balanced ratio of them in the diet. Without stopping your attention on the special issues of the biochemistry of proteins and the amino acids that make up proteins, I will emphasize the following. Meat and eggs, consumed in moderation, as suggested in our menu, milk and dairy products, nuts and nut butters, legumes, avocados, dried cream and garlic provide the body with all the proteins it needs. Moreover, Yoga recommends getting as much protein as possible from natural (vegetable and dairy) products, and not from meat. We don’t want to start a huge fire in the body by consuming high-energy food, and constantly feed this flame when it begins to die out; we prefer to maintain a small, stable, steady and controlled fire that provides the heat and energy needed. Therefore, we consume only the necessary amount of high-quality protein.

Let's look at the main sources of natural proteins

Nuts. Almost all nuts are an excellent source of protein, but from a Yoga point of view they should be eaten unroasted and unsalted, especially when eaten after other meals. Almonds, pecans, cashews, Brazil nuts, coconuts, pistachios and walnuts are extremely high in protein and pair well with all fruits. A few grams of these nuts (with moderate muscle activity) provide the body with a sufficient amount of protein. The nuts must be chewed very thoroughly. Various nut butters are also not only rich in protein, but also delicious. One or two tablespoons of this oil, added to fruits or vegetables, will provide the required amount of protein for one meal. In connection with nuts, we should also mention seeds, which contain a large amount of protein. Cumin, mustard seed, poppy seed, sunflower seed, pumpkin seed and sesame seed - tasty and nutritious. The seeds should not be fried or salted, just added to various fruit and vegetable dishes. A handful of any of the above seeds will provide the body's need for high-quality proteins.

Don't be afraid of the fats found in nuts and seeds; your body uses them to produce heat and energy. However, you should not overeat nuts and seeds either. And you don’t need to consume other fat-containing foods along with nuts.

Beans. This category includes peas and beans different varieties, soya beans, lentils, etc. A good serving of beans provides enough protein in one meal. It is advisable to soak the beans overnight, let them boil when cooking and continue to simmer over low heat. In soups and stews, beans can replace vegetables. Soybeans and products made from them, containing large amounts of protein, are especially nutritious. Crushed soybeans are used to make soy milk. Used in the East since ancient times, it is very rich in various proteins.

Cheeses. We have already talked about nutritional value and the best cheeses from our point of view in connection with the topic of dairy products.

Cereals, flour products and cereals. Natural grains are an excellent source of protein and are also rich in vitamins (especially B complex) and mineral salts. From a Yoga point of view, it is necessary to consume a certain amount of natural grains and cereals (either boiled or dry), brown (natural) rice and bread made from wholemeal flour and unground cereals. In other words, cereals, cereals and flour should not be peeled, refined or sifted.

You can have cereal dishes for breakfast several days a week with the addition of some fruits, milk and yogurt. Such breakfasts are also useful for children. Brown rice is very nutritious; dishes made from it are especially appropriate in cold weather.

Currently, bread has been baked from various types of flour with the addition of bran and natural cereal grains. Such bread is preferable to those containing refined white flour and preservatives. In general, the process of refining products is one of the most destructive cooking techniques and food industry technologies. You will soon feel that baked goods made from wholemeal flour and without sugar are much tastier, more aromatic and more nutritious.

Various pasta products made from natural grains with vegetable additives (spinach, soy, etc.) are also tasty and nutritious. They are well seasoned with mild tomato and vegetable sauces with herbs.

Since we are talking about seasonings, it would be appropriate to say here quite clearly: yogis believe that the less spices and spices you use, the better. Spices only affect the taste buds; they do not add anything to food other than changing the natural taste and aroma, often destroying the vitality of many foods along the way. Spicy gravies and sauces do not add value to salads. Salt does not improve the quality of nuts.

The pungency of spices causes not only local, but also general irritation leading to agitation and a feeling of anxiety. Why do we need all this?

As your taste buds begin to clear as a result proper diet, you will need less and less seasoning in your food. The need to improve the natural taste and aroma of products will disappear. True, in the recipes given in this book, we suggest adding spices (not very hot) to certain dishes to satisfy familiar tastes. But these spices should be used very sparingly and their consumption should be gradually reduced as the need for them naturally decreases. Note also that the irritating effects of spices vary, some are stronger than others. For example, spices like thyme are much milder than, say, pepper. From our point of view, it is better to replace ordinary table salt with vegetable salts ( soy sauce and etc.).

Herbs have been served all over the world, for many centuries and by almost all civilizations. Many herbs valuable for their properties are still included in various teas. Nowadays, any conversation about nutrition is unlikely to be complete without discussing such an issue as the relationship between cholesterol and the fats entering the body. And although everything here is not completely clear to science, following logic (and this also corresponds to the views of Yoga), if there is a choice, then it is preferable to consume unsaturated fats vegetable oils(sunflower, olive, sesame oil, etc.) than saturated fats, which are usually found in animal products.

Consumption of candies, cakes and other sweets, soft drinks and other products that contain refined white sugar should be kept to a minimum. From a Yoga point of view, it is better to use sweet-tasting substances such as black molasses (rich in iron), honey (use honey in moderation as it is a very concentrated product, and make sure it is natural and not cooked), yellow, or unrefined, sugar, brown sugar (it is darker than refined sugar). Cane sugar is good if consumed in its natural form, that is, chewing a cane stick. But low-calorie sugar substitutes (saccharin and products made from it) do not meet our requirements. True, there are arguments for and against, but I do not see the need to consume saccharin when we have natural sweet substances at our disposal, not to mention “sugar in its purest form,” that is, fresh fruit.

According to yogis, the consumption of stimulating drinks should be very moderate. In this regard, we have already talked about coffee. Caffeine and theine, contained in coffee and tea respectively, have an effect on the nervous system that only creates the illusion of energy. Moreover, it is an illusion that constantly requires reinforcement. You drink more and more tea or coffee, which will ultimately have a detrimental effect on your health, primarily on the nervous system. We do not suggest that you stop drinking your usual drinks - this would only have an irritating effect (both physically and psychologically). Something else is needed - gradually replace stimulating drinks with others, which we will indicate below. From our experience, we can say that serious yoga exercises, breathing exercises, plus proper nutrition - all this will help to significantly reduce the craving for artificial stimulants.

From alcoholic drinks If you're used to drinking a few cocktails a week, there's no need to give up completely. However, Yoga considers a person’s dependence on alcohol for the sake of a feeling of relaxation or vigor to be unnatural and unwise. The feeling of elation and optimism as a result of the presence of sufficient vitality in the body cannot be replaced by any artificial stimulants, which ultimately cause only intoxication. And again, if you regularly practice Yoga exercises, you will definitely notice that the craving for artificial stimulants, including alcohol, will gradually disappear. But you yourself must feel this amazing feeling of natural rise in order to understand what happened: words will not help much here.

One last thing we would like to say about drinks: do not drink them too hot. However, the same applies to food.

The issue of eating meat, fish and poultry is a very delicate and difficult issue. It is incredibly difficult, living in today's society, to minimize the consumption of animal meat and animal products, even if you sincerely desire it. Too much great place These products are used in food everywhere. Even to reduce your meat consumption, you need to be extremely persistent and persistent. And do not pay attention to the ridicule of friends and acquaintances who will tell you that you are just an eccentric, or even crazy. However, let's look at how, from a Yoga point of view, you can reduce your meat consumption to a minimum. And then you can decide for yourself how much you can follow our advice. But first, a few reasons in favor of this idea itself.

There is every reason to claim that meat inhibits the activation of vitality and, as a result, reduces mental and spiritual potential. After a substantial lunch with meat dishes - everyone knows this own experience, a significant amount of time must pass before a person's body and mind can function normally again. From here we draw a conclusion: you should not eat meat all the time, or rather, you need to switch from consuming meat three times a day to eating meat once a day, or even better, eating meat 2-3 times a week.

We consider “organ meat” to be the most acceptable, that is, liver, kidneys, and brains. They should be served undercooked. From other parts, if possible, choose lean meat, which is also served slightly undercooked. A good seasoning for meat is various natural herbs, to taste.

Poultry meat(especially chicken) and fish are the most easily digestible animal foods for most people. Fish and poultry should be baked in the oven, and not fried in a frying pan, especially with a lot of hot spices. If desired, you can season the fish with LEMON.

Smoked and dried meat and fish from our point of view, undesirable. Even more strongly, we do not recommend consuming meat and meat products in canned, salted and pickled form.

I'll tell you about an experiment that many of my students liked. You can also try it to better understand the essence of the problem. Try not eating meat, poultry, fish or their products for 30 days, temporarily replacing them with other sources of protein (see section “Proteins”). And at the end of the thirtieth day, eat a hearty, hearty lunch with the usual amount meat dishes and side dishes. The feeling of heaviness and general discomfort that you will experience will clearly confirm our recommendations. Such an experiment is worth much more than all the arguments, arguments and reasoning.

I consider it necessary to make one clarification. Our recommendations do not mean that you will not succeed in Yoga if you continue to eat meat. But one thing is certain, by reducing your meat consumption as much as possible, you will certainly achieve great success.

In my country, Great Britain, breakfasts have become a traditional national breakfast. simply a tragedy, especially considering that they are eaten fried (in the form of an omelette or fried egg), with fried potatoes, often with ham, and even with white bread in the form of toast, with butter. And this whole already terrible combination is poured with coffee, often with cream and sugar.

It is best to cook eggs poached or soft-boiled. And you should always eat eggs in combination with fruits or vegetables containing alkaline elements. And the yolk of a hard-boiled egg is quite acceptable, especially if eaten with a green salad. In a word, there is no need to give up eggs; you just need to take into account the recommendations made here regarding their preparation and consumption. If you reduce your meat consumption, you can eat more eggs.

Vitamins and mineral salts are an integral part of healthy and nutritious food. As you know, all vitamins are given designations in the form of letters for identification, in some cases also specified by numbers. The generally accepted classification of vitamins is: vitamin A; group B (consisting of vitamins Bi, B2, B6, Bi2 and some others), vitamins C, D, E and K.

The body's need for certain minerals has also been established. Some need more (so-called macroelements), others need very small doses (microelements).

Research in this area is ongoing. Particularly difficult here are the mechanisms and patterns of interaction of substances with each other. Thus, vitamin D is necessary for the absorption of calcium, vitamin C is necessary for the absorption of some vital amino acids, proteins, and so on. Therefore, simply increasing the intake of a particular vitamin or mineral with food rich in these particular elements may not be enough if there is a lack of some other elements necessary for the proper absorption of the first.

However, everything is not as hopeless as it might seem at first glance. Life is wise - trust it. If you consistently eat a variety of nutritious foods and follow a comprehensive diet, you will not have to worry about lack of certain vitamins and minerals in your body. Nature has provided natural products with all the necessary elements.

Overweight, as is known, has become national problem. Nobody wants to be overweight, but how many people can’t get rid of it! Yogis have their own, truly unique view of this problem. In our opinion, it is incorrect to say that “excess weight is caused by overeating and insufficient physical activity" This is not just an oversimplification, such statements mislead people. What does overeating mean? Is it the same for all people? Many people eat as much as they want, but do not gain weight. And how many people eat very little and not only do not lose weight, but continue to gain weight! So it is unlikely that popular theories about counting calories in foods can solve the problem of weight and weight control.

Here we will express a judgment that may surprise you, but which is quite consistent with the theory of Yoga: the “wisdom” of your body is disproportionately higher than that of all magazine miracle diets and calorie counting tables. According to Yoga, it is not only unnatural, but often harmful and dangerous to try to lose weight by “burning excess” in steam rooms, eating food substitutes or doing tedious gymnastics on exercise machines. In addition, the weight lost as a result of such measures will be regained if you stop the weight loss program for a while. Why? Yes, because all these procedures contradict natural laws.

The only true path lies through harmony with nature. And of course, harmony with yourself. After all, your problems, as a rule, are different even from the problems of your neighbor. So don't look to others for a solution. Look at yourself, listen to yourself!

How to achieve this practically, you ask. Here is the answer. Firstly, through the technique of Yoga, and secondly, by observing and understanding more and more deeply the effect that certain foods, certain food combinations, have on you. Having learned to eat according to the principles proposed by Yoga in accordance with nature, analyze its effect on your body and determine your own path. If you are sincerely trying to find it, your body will help you in every possible way. You should not fight with your body, but be in harmony with it and listen to what it asks you for - isn’t this the most reasonable of all methods!

However, how can we determine the true needs of our body and understand what it really wants from us?

First of all, we must follow those fundamental principles that, according to the concepts of Yoga, I call “natural principles of nutrition.” And the main one is the consumption of natural products in a form closest to their natural state (as far as digestion allows). If you follow the natural, wholesome nutrition program outlined in this book, you will be able to regain and maintain a healthy weight.

Now we need to clarify: we are talking about your correct weight, and not at all about the data from the tables that are published in magazines. Your correct weight should be based on your constitution, particularly your skeletal structure, bone structure, and some other factors. If a relatively large-boned woman tries to model her proportions on a fashion magazine model, she will not only be disappointed with the results, but the effort will ultimately prove detrimental to her health. Do not neglect the structure given to you by nature. Take a closer look at yourself, at your body. And if your weight is proportional, your muscles are strong, your skin is elastic, your posture is natural, and your gait is light and graceful, you will never seem too fat or too thin. By being in harmony with nature, you will discover that you are beautiful. Especially if you “think beautifully” and radiate inner health and optimism. A few more words for those who are solving the problem of weight. Yoga is not “shock therapy” and does not offer an “overnight miracle”. You may need a few years to wisely allow nature to make progress methodically and gradually. Nature cannot be deceived; it is not inclined to compromise.

Of course, the most serious cases of weight loss should be addressed with a doctor. But for the vast majority of people, practicing Yoga in combination with a reasonable nutrition program is, in our opinion, the best procedure that can be implemented. It is also important to note that many Yoga exercises, in particular relaxation, breathing and others, with their calming effect reduce excessive appetite, the so-called unnatural desire of a “forced eater”. It often occurs as a result nervous disorders, and if the disorder is overcome, the increased appetite will disappear. On the other hand, underweight people often find that when they are relaxed, they digest food better.

So, take it seriously and practice Yoga exercises along with a natural eating program for a few months. If this doesn't help, you can always go back to your old habits. In any case, by following the wishes and recommendations of this book, you will not lose anything. Due to numerous requests from letters I have received, I have included material on fasting in this book. The idea of ​​healthy fasting may seem strange to some. However, this technique is so old and has been used for so many centuries to achieve physical and spiritual goals that it is undoubtedly worthy of attention. And although in Yoga the physical and spiritual are inseparable, here, for the sake of greater clarity of the issue, we will discuss both the physical and spiritual sides of the impact of fasting on a person.

Animals use fasting as an instinctive method of fighting disease. Having found a secluded place, the animal lies down there, without eating, until it feels recovered. Isn't this wonderful experience of nature worthy of our attention?

Fasting is not hunger. When you fast, you voluntarily give up food for a certain time and for certain purposes. In what? From a physical point of view, fasting is carried out by yogis as part of a regeneration program: when the digestive organs are not loaded with food and rest, cleansing processes occur. This process will continue as long as the fast lasts. When they are completed, the fasting is theoretically completed. The body begins to nourish itself, at the expense of its own internal resources. This marks the end of fasting and the beginning of famine. By the way, you will be surprised to learn that a lot of time passes before this moment of hunger occurs. Most people can easily go without food (if they are mentally and physiologically prepared and if false fear does not cause disturbances) for many days. Moreover, it is curious that during fasting the feeling of hunger usually does not increase, but decreases!

Complete fasting, briefly described above, is not suitable for most working men and women in the practical conditions of our lives. After all, during fasting you need a long rest, etc. What really makes sense is partial fasting. It can be carried out in two forms. First: you choose a day during which you can take a break from work and relax. And do not eat anything during this entire day, only drink water if you feel thirsty. Some negative symptoms may occur - temporary headache, some irritability or nervousness. If you engage yourself in some activity that gives you pleasure, these discomforts will go away or be minimized. The next morning you can eat again. I draw your attention to the fact that after fasting you need to eat light, natural, nutritious food, which is offered in our “Special Menu”. And reading fascinating literature, meditation, relaxation and, of course, the absence of visual and olfactory contact with food will help you spend a “hungry” day with a minimum of unpleasant sensations. Yogis believe that by fasting like this once a week, you will bring yourself great benefit.

The second form of partial fasting is skipping one or two meals over the course of one or two days. Of the three daily meals, it is best to skip breakfast: drink a glass of fresh fruit juice in the morning and do not eat any solid food until lunch. An option for a partial form of fasting could be replacing the entire diet for one or several days with only fruit or vegetable juices. They are drunk 4-5 times a day, changing as desired. A fruit diet also provides intensive cleansing of the body: a person eats only fresh fruit for, say, one or two days. This program is best carried out during fruit season, when fruits are varied and abundant.

You undoubtedly know that fasting is mentioned in almost all religious treatises in the world. And this is what I discovered. Many people believe that in the spiritual aspect this is a kind of image of punishment, punishment. Or by renouncing food for the purpose of self-discipline. From the point of view of Yoga - and not only Yoga - fasting has a completely different meaning.

During fasting, a feeling of high spirits and spiritual uplift appears. It is very difficult to describe and explain them in words - you can understand all this only by feeling it. One thing is clear: the physical aspects of our being with fasting become smaller, and the spirituality is felt more and more significant. Fasting as a source of inner inspiration and a path to the heights of knowledge has been used by saints of all world religions. Think about it.

On the following pages we will give you two types of menu for the full week. The items on the “Regular Menu” are suitable for the whole family; they are not too strict, but are quite consistent with our general ideas. This menu includes both familiar products and dishes (including meat and fish in moderate proportions) and many new nutritional elements.

"Special menu" is intended for those. who wants to follow more strict diet, taking a “natural view” of nutrition. This menu can also be used by people who want to control their weight, including in combination with partial fasting.

We must emphasize that these sample menus serve only as an example of the type of food products, their combinations and method of preparation. According to your inclinations and desires, as well as based on the availability of products, many additions and substitutions can be made to them. You will quickly learn this, guided by the idea: all the time to monitor your reaction to food and the effect it has on you. In the Children's Menu you will find the recommended type of food for children. When you begin to change your children's diet, they may become stubborn, because already in early childhood they are accustomed to satisfying taste sensations first of all. You need to approach the matter tactfully, gradually moving from “lifeless” food to natural food. At first, do not deprive your child of his usual foods; try not to let him feel deprived of anything.

If you decide to follow our suggested diet, please note that you should test your new eating program for at least several months before attempting to evaluate its results. It takes time for the body to adapt to a new diet. So don’t jump to conclusions after just a few days or even weeks. Although I know from experience that the vast majority experience a general feeling of lightness and good health around the end of the first month of following an exercise and diet program.

Here I consider it necessary to highlight a few important points, necessary for a correct understanding of both our general topic and the recommendations made.

1. All information should be used by you in accordance with your individual needs and desires. But at the same time remember that nutrition according to the Yoga system is aimed at awakening, stimulating, storing and using what we call “vital force”, the main purpose of which is not only the restructuring of the body and mind, but also the prevention of aging and resistance destructive forces. It is never too late or too early to start doing exercises and eating according to the Yoga program.

2. If you ate a lot of meat, sweets, spices, canned food, etc., if you are very overweight, new system nutrition must be switched gradually. By reducing your intake of non-recommended foods step by step, you can eventually eliminate them from your diet altogether. The "regular" menu provides the best program for such a gradual transition.

3. If you are under medical supervision, consult your physician before attempting any part of the Yoga system.

4. Remember that the nutritional program must be combined with the physical and mental exercises of Yoga.

5. Try to be in harmony with nature in all your manifestations and affairs. Learn all your physical, emotional and mental “cycles”, your “ups” and “downs” and the reasons that cause them. Pay careful attention to the physical and emotional reactions that you are experiencing. natural phenomena, examine your needs regarding food and sleep, exercise, water and sun. Trust the “mind” of your body. If you are not hungry, do not eat, even though it is lunch time. If you need nine hours of sleep, don't force yourself to sleep seven hours. If you find that certain food combinations or certain foods are not good for you, don't eat them.

6. When carrying out your Yoga program, do not become a fanatic, a bore or an antisocial type, do not impose your opinion on the regime, exercises or diet. If you have to refuse to eat in a public place, do so with a polite explanation, and don't make your rules a problem for others. Never tell anyone that the food he eats in this moment, harmful. We don't want to force our ideas on anyone, because by doing so we will do more harm than good. Do not share the knowledge you have gained from this book and gained as a result of your experience until you are asked why you look so great and full of energy (people will certainly notice the changes that have occurred in you). And if you see that the person is sincerely interested and would like to learn more, you can trust him.

If you suddenly want to eat a serving of steak, sweets or spicy food with spices, etc. - allow yourself this pleasure. And don't feel guilty about it. Once your desire is satisfied, return to the natural food program. Don't cultivate the feeling that you are deprived of what you passionately want. On the contrary, knowing that you can eat whatever you really want, you will be surprised at how rarely you will crave those foods.

If friends or family members joke about your diet or Yoga exercises, it is most likely because they are secretly jealous of your ability to commit to a real self-improvement program and show the persistence and discipline that they themselves lack. Don't be annoyed by someone's ridicule: they want to laugh - so laugh with them. But rest assured, you are the one who has the last laugh.

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