Module 8: Macrobiotics

UNDERSTANDING MACROBIOTICS 2

UNDERSTANDING MACROBIOTICS

Macrobiotics is a way of living with respect for the physical, biological, emotional, mental, ecological, and spiritual order of our daily lives.

Macrobiotic living means striving to learn the art of balance in everything we do. This begins with a reorientation of everyday eating by using whole, natural, high-quality foods and simple, more traditional methods of preparation.

It means accepting the responsibility of putting and keeping our lives in harmony within our families, communities, and ourselves within society, nature, and the universe.

Macrobiotic living can help restore and maintain your spiritual direction and faith, but it is not a religion. In fact, it is compatible with any traditional religion.

Macrobiotic eating does not mean adhering to one unchanging “diet.” It may mean eating in a more regulated, simple way or in a more broadly varied way, depending upon your needs, preferences, and circumstances – all of which can change over time. 3

Macrobiotic eating means gaining your own understanding of how different foods affect you and choosing, preparing, and consuming your food and drink with an active sense of reverence for life.

The macrobiotic theory places special emphasis on conscious diet because regulating your daily eating and drinking is the most basic, practical way to change your life. The food you eat affects the quality of your cells, tissues, organs, and mind. 4

MACROBIOTIC DIETARY RECOMMENDATIONS

WHOLE GRAINS

Eat 50%–60% whole grains each day by weight. Use grain and grain products at most meals. This includes all types of rice, millet, quinoa, buckwheat, whole grain breads, noodles, and others.

SOUPS

Soups can be made from vegetables, grains, or beans and may be seasoned to suit your tastes. It is important to eat at least one vegetable dish with every meal. Try to sample from root vegetables, round vegetables, and leafy greens each day and vary your cutting and cooking styles.

SEA VEGETABLES

A small amount of sea vegetables (which are rich in trace minerals) is important for modern daily life. 5

BEANS

Beans are a wonderful source of vegetable-quality protein and may be eaten daily if you desire. Cooking beans in a variety of ways – such as in soups, stews, or with grains – enhances their naturally sweet flavor.

Remember: Too many beans can stress your digestive system and inhibit food assimilation.

CONDIMENTS AND PICKLES

Small amounts of these create variety in meals and bring balance, aid digestion, and increase vitality. Sauerkraut, pressed vegetables, and other pickles should all be used on a daily basis.

Remember: A little goes a long way when it comes to these foods.

FISH

Fish may be eaten depending on bio-individuality. Have a small portion lightly prepared by steaming or poaching. This gives fish a moist quality rather than the meaty consistency that comes with broiling or grilling.

NUTS AND SEEDS

These great snacks may be enjoyed raw or roasted. Both nuts and seeds may also be used to add texture to any meal. 6

PROS AND CONS OF MACROBIOTICS

Pros Cons

c:: Only eat when hungry � Can be overly dogmatic

c:: Based on whole grains � Restricts many healthful foods

c:: High-carbohydrate intake � Discriminates against yin

c:: High in fiber � Excessive salt (miso, tamari, pickle)

c:: Yin-yang concept � Sometimes unintended weight loss

c:: Food for fuel, not entertainment � Lack of water

c:: Avoids nightshade vegetables � Does not address exercise

c:: Cancer prevention

c:: Organic

c:: Mindful eating and chewing 7

YIN-YANG

One technique for macrobiotic meal planning is balancing yin and yang. The yin-yang theory, based on Chinese philosophy, is a carefully designed system of opposites used to describe and simplify all phenomena, including food and lifestyle.

As you’ll learn in Principles of Masculine and Feminine Energy, there are certain qualities associated with yin and yang. For example, yin is considered cool, dark, and expansive, while yang is considered hot, light, and contractive. These qualities are even used to categorize foods to help support dietary balance. Yin and yang foods are considered to have opposite effects, so eating too many yin or too many yang foods may result in an imbalance. The good news is that some foods are considered balancing – neither yin nor yang – and should make up the bulk of a macrobiotic diet.

Read on to learn which foods are considered yin, which foods are considered yang, and which foods can help support macrobiotic balance! 8

Yin foods Yang foods

• Plant-based foods • Animal-based foods

• Raw • Cooked

• Fruits • Chicken, eggs

• Sweeteners • Salt

• Alcohol • Meat

• Makes you light, happy • Makes you grounded, focused

• Can make you spacey, scattered • Can make you aggressive, forceful

Balanced foods

• Whole grains (brown rice, millet, quinoa, buckwheat, oats)

• Dark, leafy greens

• Beans and legumes

• Vegetables (squash, carrots, parsnips, onions, broccoli, mushrooms)