Maintaining a healthy diet is crucial for overall well-being. Skipping breakfast can disrupt Sadhaka Pitta, a Pitta SubDosha responsible for balanced temperament, joy, and contentment. Imbalances in Sadhaka Pitta [2] can lead to irritability and unsettled emotions. Ayurveda emphasizes nurturing the digestive fire “Agni” and eating in sync with the body’s natural rhythms. This blog post will explore key principles and tips for healthy eating, recipes, and optimal digestion.
“Every good meal is a blessing; choose wisely.”
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ESTABLISHING A RHYTHM:
- Eat three meals a day: Fasting and skipping meals disrupt the digestion rhythm, so it’s recommended to have three balanced meals.
- Meal timing [3] is important in Ayurveda. Align your eating schedule with the flow of the digestive fire. Start with a light breakfast, have a substantial lunch, and end the day with a light dinner. Ayurveda recommends fixed meal times: breakfast between 7 am and 9 am, lunch between 12 pm and 2 pm, and dinner between 6 pm and 8 pm. Avoid unnecessary snacking between meals. Occasionally fasting and eating fewer meals are also advised. Lunch should be the largest meal, as digestion is strongest between 10 am and 2 pm. Have a light dinner at least 1-2 hours before bedtime to aid digestion. By following these guidelines, you can promote good digestion and overall health. The ideal gap between meals is four to five hours for complete digestion and nutrient absorption.
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STARTING THE DAY RIGHT:
- Morning hydration: Begin your day by drinking a cup of CFF tea. This aids elimination, stimulates digestive juices, and cleanses the digestive tract.
- Avoid caffeinated beverages: Ayurveda discourages the consumption of caffeinated drinks.
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NOURISHING BREAKFAST:
“Ayurveda teaches us that our plate reflects our Health, with nutritious, unprocessed foods being the foundation for vibrant Health.”
Dr Sanjeev Naik
- Boost digestion: A light breakfast is vital to activate digestion and provide energy for the day. To break the habit of skipping breakfast, start with a small meal each morning and gradually reintroduce a healthy breakfast. Fresh fruit or vegetable juices and smoothies can help establish a new breakfast routine. Enjoy the juice at room temperature or slightly chilled for maximum benefits. According to Ayurvedic principles, breakfast should prioritize fruit for nourishment and vitality. Fruits also work as excellent body cleansers. Have fruits 30 minutes before a fulfilling breakfast.
- Choose warm-cooked meals for breakfast: Opt for warm-cooked options instead of cold cereal, milk, and juice, as they are easier for digestion. Why not try making a delicious Breakfast Porridge with Rice Flakes?
- Heat milk in a deep pot at low heat. Add rice flakes, stirring continuously. Add ghee and spices as well as the dried fruits and almonds. Cook until porridge thickens (5-10 minutes). If you prefer a thinner porridge, add another cup of milk.
- As a variation, you could use grain flakes, although they require a longer cooking time than rice flakes freshly ground spelled meal, ground oats, or wheat meal. You can also add other dried fruit as desired.
- We suggest you try cinnamon, cloves, ginger, allspice, star anise, or saffron and cardamom as spice variations.
Preparation: approx. 20 minutes
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MID-MORNING SNACK:
Choose fruit: Enjoy a mid-morning snack of fresh fruit. Opt for an apple if you have Kapha dosha, sweet orange for Pitta, and a mango for Vata. Eating fruit in the morning, on its own, is recommended.
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WHOLESOME LUNCH:
“Nature provides us with an abundance of healing food. Accept them and let nature be your medicine.”
- Ideal Ayurvedic lunch: Include a variety of dishes such as vegetables (including leafy greens), lentils/beans or paneer, whole grains, chutney/relish, a warm salad/soup, and lassi (a yogurt-based beverage). Why not try making a delicious Kale and carrot Soup?
- Chop 1/2 lb kale & 4 whole carrots. Place in a pot and add water until vegetables are just covered.
- Boil with all ingredients such as 1/2 tsp fennel seeds, 1-inch ginger (fresh),1/4 whole lime, 1/2 tsp salt (preferably mineral salt), and 1 tbsp sunflower oil (suggested for vata and pitta, replace with olive oil for kapha), until kale is soft and easy to chew.
- Easy to chew means easy to digest.
Preparation: approx 30 minutes
- Use dosha-appropriate spices and healthy fats: Cook the dishes with spices suitable for your dosha, and use ghee for Vata and Pitta, and olive oil for Kapha.
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AFTERNOON SNACK:
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LIGHT DINNER:
Opt for a light meal: For dinner, have a small and light one-dish vegetable grain mix or a vegetable/lentil soup with a whole-wheat chapati. Try making a wholesome Khichari as directed in this blog.
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HYDRATION AND MEALTIME:
“Consume less from the box and more from the environment.”
- Stay hydrated: Drink plenty of pure water throughout the day. However, limit your water or beverage intake during meals.
- Avoid certain beverages: Ayurveda advises against consuming iced, carbonated, or caffeinated drinks, as well as alcohol and milk with meals.
- Before going to bed, indulge in a comforting cup of warm milk infused with nutmeg (for Vata), cardamom (for Pitta), or ginger (for Kapha), or try the Golden milk.
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FRESH AND DIGESTION-ENHANCING TIPS:
- Cook mindfully: Opt for fresh ingredients that are easier to digest, ensuring you prepare only what you will consume for a meal.
- Natural digestion aids: Have a slice of fresh ginger root spiked with rock salt and lemon juice to enhance appetite before a meal. Chew fennel seeds after a meal for better digestion and fresh breath. Taking rasayanas [4] like Amalaki and Triphala after a meal can also support digestion.
