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Macrobiotics
is the art and science of health and longevity through the study and
understanding of the relation and interactions between ourselves, the foods we
eat, the lifestyles we choose to lead, and the environments in which we live.
The
macrobiotic approach is based on the view that we are the result of and are
continually influenced by our total environment, which ranges from the foods we
eat and our daily social interactions to the climate and geography in which we
live.
In
considering all factors that influence our lives, the macrobiotic approach to
health and healing views sickness as the natural attempt of the body to return
to a more harmonious and dynamic state with the natural environment. As what we
choose to eat and drink and how we live our lives are primary environmental
factors that influence our health and create who we are, the macrobiotic
approach emphasizes the importance of proper dietary and lifestyle habits.
The
macrobiotic approach is based on principles, theories and practices that have
been known to philosophers, scholars, and physicians throughout history. The
term "macrobiotics" comes from Greek ("macro" meaning
"large" or "long", and "bios" meaning "life")
and was first coined by Hippocrates, the father of western medicine. Its most recent development stems from Michio Kushi who was
inspired by philosopher-writer Georges Ohsawa. George Ohsawa published numerous
works in Japanese, English and French, which combined the western traditions of
macrobiotics with 5,000 years of traditional oriental medicine.
By
using macrobiotic principles to address and adjust environmental, dietary and
lifestyle influences, thousands of individuals have been able to prolong their
lives by recovering from a wide range of illnesses including heart disease,
cancer, diabetes and many others (view some of these recovery testimonials on
our library pages). The macrobiotic approach to health recovery can be used
along with conventional and alternative medical treatment and intervention and is
compatible with and adaptable to all forms of religious and traditional
cultural practices.
Some
traditional and basic macrobiotic practices include eating more whole grains,
beans and fresh vegetables, increasing variety in food selections and
traditional cooking methods, eating regularly and less in quantity, chewing
more and maintaining an active and positive life and mental outlook.
General
dietary and lifestyle guidelines for persons living in a temperate, four
seasons climate have been established by Michio Kushi. These guidelines outline
basic dietary proportions along with healthier lifestyle habits and are not
intended to define a specific regimen that one must follow, as additional
adjustments are required for individual application that will vary according to
personal situations.
Food
categories and general daily proportions for persons living in a temperate
climate:
Whole
Cereal Grains
- 50% by weight
- Organically grown, whole grain is
recommended, which can be cooked in a variety of cooking methods.
- Grains include: Brown rice,
barley, millet, oats, corn, rye, wheat, and buckwheat. While whole grains
are recommended, a small portion of the recommended percentage of grains
may consist of noodles or pasta, un-yeasted whole grain breads, and other
partially processed whole cereal grains.
Vegetables
- Approximately 20 - 30% by weight
- Local and organically grown
vegetables are recommended, with the majority being cooked in various
styles such as lightly steamed or boiled, sauteed with a small amount of unrefined,
cold pressed oil, etc. A small portion may be used as fresh salad, and a very small volume as pickles.
- Vegetables for daily use include:
green cabbage, kale, broccoli, cauliflower, collards, pumpkin, watercress,
parsley, Chinese cabbage, bok choy, dandelion, mustard greens, daikon
greens, scallion, onions, daikon radish, turnips, burdock, carrots, winter
squash such as butternut, buttercup, and acorn squash.
- For occasional use in season (2 to
3 times a week); cucumber, celery, lettuce, herbs such as dill, chives.
- Vegetables not recommended for
regular use include: nightshades (potatoes, tomatoes, eggplant, peppers), spinach, beets, and zucchini.
Beans
and Sea Vegetables
- Approximately 5 - 10 % by weight
- The most suitable beans for
regular use are azuki beans, chickpeas, and lentils. Other beans may be
used on occasion. Bean products such as tofu, tempeh, and natto can also
be used. Sea vegetables such as nori, wakame, kombu,
hiziki, arame, dulse, and agar-agar are an important part of the macrobiotic
diet as they provide important vitamins and minerals.
Soups
- Approximately 5 - 10 % by weight
- Soups may be made with vegetables,
sea vegetables, grains, or beans. Seasonings include miso, tamari soy
sauce, and sea salt.
Beverages
- Recommended beverages include:
- Roasted bancha twig tea, stem tea,
roasted brown rice tea, roasted barley tea, dandelion root tea, and cereal
grain coffee. Any traditional tea that does not have an aromatic fragrance
or a stimulating effect can also be used.
- When drinking water, spring or
good quality well water is recommended, without ice.
Occasional
Foods
- Fish, 1 - 3 times per week
approximately 5 - 10 % by weight of that day's consumption. Recommended
fish include fresh white-meat fish such as flounder, sole, cod, carp,
halibut or trout.
- Fruit or fruit desserts, made from
fresh or dried fruit, may be served two or three times a week. Local and
organically grown fruits are preferred. If you live in a temperate
climate, avoid tropical and semi-tropical fruit and instead, eat temperate
climate fruits such as apples, pears, plums, peaches, apricots, berries
and melons. Frequent use of fruit juice is not advisable.
- Lightly roasted nuts and seeds
such as pumpkin, sesame, and sunflower seeds. Peanuts, walnuts and pecans
may be enjoyed as an occasional snack.
- Rice syrup, barley malt, amasake,
and mirin may be used as sweeteners.
- Brown rice vinegar or umeboshi
vinegar may be used occasionally for a sour taste.
Recommended
condiments
- Gomashio, seaweed powder (kelp, kombu, wakame, and other sea vegetables), Sesame
seaweed powder, umeboshi plums, tekka, pickles and sauerkraut made using
sea salt, miso, or tamari.
Additional
Dietary Suggestions
- Cooking oil should be vegetable
quality only. To improve your health, it is preferable to use only
unrefined sesame or corn oil in moderate amounts.
- Salt should be naturally processed
sea salt. Traditional, non-chemicalized shoyu or tamari soy sauce and miso
may also be used as seasonings.
Foods
to Eliminate for Better Health
- Meat, animal fat, eggs, poultry,
dairy products including butter, yogurt, ice cream, milk and cheese),
refined sugars, chocolate, molasses, honey, other simple sugars and foods
treated with them, and vanilla.
- Tropical or semi-tropical fruits
and fruit juices, soda, artificial drinks and beverages, coffee, colored
tea, and all aromatic stimulating teas such as mint or peppermint tea.
- All artificially colored,
preserved, sprayed, or chemically treated foods. All refined and polished
grains, flours, and their derivatives, mass- produced industrialized food
including all canned, frozen, and irradiated foods.
- Hot spices, any aromatic
stimulating food or food accessory, artificial vinegar, and strong
alcoholic beverages.
Macrobiotic
Lifestyle Suggestions
- Eat only when hungry.
- Proper chewing (around 50 times or
more per mouthful) is important for good digestion and assimilation of
nutrients.
- Eat in an orderly and relaxed
manner. When you eat, sit with a good posture and take a moment to express
gratitude for the food.
- You may eat regularly two or three
times per day, as much as you want, provided the proportion is generally
correct and each mouthful is thoroughly chewed. It is best to leave the
table satisfied but not full.
- Drink liquids moderately, only
when thirsty.
- For the deepest and most restful
sleep, retire before midnight and avoid eating at least 2 to 3
hours before sleeping.
- Wash as needed, but avoid long hot
baths or showers that may deplete the body of minerals.
- Use cosmetics and cleaning products
that are made from natural, non-toxic ingredients. Avoid
chemically-perfumed products. For care of the teeth, brush with natural
preparations.
- As much as possible, wear cotton
clothing, especially for under-garments. Avoid wearing synthetic or woolen
clothing directly on the skin. Avoid wearing excessive accessories on the
fingers, wrists, neck, or any other part of the body.
- Spend time outdoors if strength
permits. Walk on the grass, beach or soil up to one half hour every day.
Spend some time in direct sunlight.
- Exercise regularly. Activities may
include walking, yoga, martial arts, dance, etc.
- Include some large green plants in
the home to freshen and enrich the oxygen content of the air. Open windows
daily to permit fresh air to circulate, even in cold weather.
- Keep your home in good order,
especially the areas where food is prepared and served.
- To increase circulation and
elimination of toxins, scrub the entire body with a hot, damp towel every
morning or every night. If that is not possible, at least scrub the hands,
feet, fingers and toes.
- Avoid using electric cooking
devices (ovens and ranges) or microwave ovens. The use of a gas or wood
stove is preferred.
- Use earthenware, cast iron, or
stainless steel cookware rather than aluminum or teflon-coated pots.
- Minimize the frequent use of
television and computer display units. When using a computer, protect
yourself from potentially harmful electromagnetic fields with a protective
shield over the screen and other safety devices.
- Sing a song!
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