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Originally made for the Texas Yoga Retreat.
A presentation based on historic vedic texts. How to live a sattvic, yogic life through nutrition. This was presented on Oct 22nd in Austin, Texas. Nina, a health planner and nutrition coach is also a certified Kripalu Yoga teacher for 15 years. Nina has woven the two fields of nutrition and yoga together into a fun, educational experience.


  1. The Yoga of Nutritionby Nina Beucler Rebstock Certified Health Planner, Nutrition Coach Certified Kripalu Yoga Teacher October 2011
  2. NutritionThe Science of Maintaining Health and Creating Vibrant Longevity Thought is also “Food”
  3. Tapas, Svādhyāya, and Iśvara- Pranidhāna Are Kriyā-Yōga• In Yogic Philosophy, Kriya yoga is comprised of:•Tapas – Austerity of Sturdy Self-Discipline-Mental,Moral and Physical•Svādhyāya – Repitition of Sacred Mantras or Studyof Sacred Literature•Iśavara – Pranidhāna – Complete Surrender to God
  4. The Bhagavad Gītā
  5. The Bhagavad Gita
  6. The Gītā promotes a Sattvic Life•The Bhagavad Gita describes the sattvic diet as:•Promoting life, virtue, strength, health, happinessand satisfaction.•Sattvic foods are easily digestible, savory, smooth,and firm.•Sattva is one of the three qualities of prakrtiresponsible for clarity and lightness•“When sattva predominates, the light of wisdomshines through every gate of the body.” (BG 14:11)
  7. Patanjali’s Yoga Sutra’s Kriyā yoga is the yoga of purifying action Yoga Sutra 1:1 states that yoga is defined as those practices that lead to anuhāsanam, the governing of one’s subtle nature Asattvic diet to supports these goals
  8. The Three Gunas Sattva – means Essence, corresponds to Pitta Rajas - means Activity, corresponds to Vata Tamas – means Inertia, corresponds to Kapha
  9. Āyurveda-The Three Dosas and Five Elements
  10. Āyurvedic theory Build a healthy metabolic system Attain good digestion and proper excretion Exercise, yoga and meditation Use of medicinal herbs and foods
  11. Nagarjuna150-250 CE
  12. What is a yogic diet?The Bhagavad Gita says:Sattvic food is considered idealWhatsoever you eat, eat in moderationEducate yourself on proper nutrition, be sensitive toyour body, and see what foods work for youEmphasize fresh vegetables and fruits.Eat a mostly plant based diet
  13. Ahīmsa Non violence to all sentient beings Ahimsā is a Yama : noninjury, consideration, love The Yamas are discilplines concerning our dealings with society and the world The Niyamas are personal discipline All sattvic foods should be as a result of Ahimsā
  14. It is the yogi/yogini’s goal to rise above attachment to both good and bad, wrong and right.
  15. 21st CenturyApplying yogic principles now
  16. Balance is the Key
  17. Rajasic foods Are bitter, sour, salty, pungent, hot and dry Increase speed and excitement Foundation of motion, activity, and pain Examples: sattvic foods that have been fried in oil or cooked too long, or foods eaten in excess. Heavily spiced or salted food.
  18. “When rajas predominates, a person runs about pursuing selfish and greedy ends,driven by restlessness and desire” (BG 14:12) Rajasic foods have the essence of stimulation Give us motivation In excess may cause excitation leading to negative emotions Suggested to eat Rajasic when need energy Eating quickly is Rajasic
  19. Examples of Rajasic Peppers, tomatoes, avocados, garlic/onion Eggs Coffee Salt Vinegar Pickles Chocolate
  20. TamasicThe foundation of ignorance, doubt, pessimism Tamasic food should be avoided!
  21. Tamasic Foods Foods lacking in luster and life Excess creates weakness and inertia The most challenging to digest Dry, old, decaying unpalatable Strongly processed, canned or frozen food Consume a large amount of energy to digest
  22. Avoid Fried foods Processed foods Margarine Fake sweeteners White sugar and white flour Cheese (processed and homogenized) Meat Drugs and alcohol
  23. Sattvic Foods Sattva is defined as the quality of purity and goodness Sattvic food gives life, strength, energy, courage and self-determination Subtle nourishment for vitality and consciousness Full of prana
  24. Sattvic Foods Savory, smooth, firm, light and pleasant Organic foods Prepared with love and awareness Easily digested – chew well Eat to only 75/80 % full, never more Eat quietly with reverence
  25. Basic Sattvic Food Grains – 3-5 serving a day (whole) Legumes – 3-5 servings a day (organic) Vegtables – 4-5 servings a day (organic) Fruits – 4-5 servings a day (organic) Dairy – 2-3 servings a day (raw unpasteurized) Nuts and Seeds – 1-2 servings a day Oils – 1-2 servings a day (coconut/olive) Honey – 1-2 servings a day (raw/organic)
  26. The Jagadguru Kripalu Pyramid
  27. Sattvic Herbs & SpicesHerbsAshwagandha,Calamus gotu kola,GingkoJatamansi,Purnarnave,ShatavariSaffron,Tulsi (holy basil) ,RoseSpicesTurmeric, cumin, cardamomCoriander, fennel, fenugreekFresh ginger, cinnamon
  28. “The persons having the sattvic essence areendowed with memory, devotion, gratitude,learned, pure, courageous, skillful, resolute, free from anxiety, having well directed and serious intellect and activities and are engaged in virtuous acts.” (Charak Samhita III-8:110)
  29. “Never give up yoga. Never eatunhealthy, heavy food. Always practice pranayama.” Sri Krishnamacharya (Slōka 31, Yogān Jalaisāāram)
  30. Stoking your Digestive Fire Different foods requiredifferent enzymes to digest Combining food properly is essential!
  31. Separating your foods at mealtime Eat proteins and sugars at separate meals Eat starchy foods and sugars (fruits) separately Eat protein and acid foods separately Eat proteins and fats separately Melons should always be eaten alone Drink liquid before meals, not during, unless warm tea such as tulsi tea
  32. Proper combinations Eat protein with non starchy vegetables or ocean vegetables Only one kind of protein per meal Eat grains and starchy vegetables with non starchy or ocean vegetables Fats and oils combine with vegetables, grains, and proteins Combine fermented dairy products with sour fruits, seeds, nuts, and non-starchy vegetables
  33. Food combining continued Combine legumes with non-starchy or cultured vegetables Cultured foods and drinks combine with everything including fruit. Examples are: a. cultured veges b. raw kefir or yogurt Use good quality sea or mountain (rock) salt Hydrate with pure, filtered, un-bottled (plastic) water
  34. Acid/Alkaline Balance The body should be 65% alkaline and 35% acid Alkali’s are soluble salts and acids are corrosive agents A balanced condition helps us think, act and decide well. Creates health and longevity. A balanced food plan also creates ph balance of the blood Balanced ph helps prevent disease in the body
  35. Acid-Alkaline Chart
  36. Recommended The Bhagavad Gita Reading Patañjali’s Yoga Sutras Yoga Philosoophy of Patañjali, Swāmi Hariharānanda Āranya The Practices of Yoga for Your Digestion, Swāmi Satiyananda Saraswati The Body Ecology, Donna Gates The Second Brain, Michael D. Gershon, M.D. The Yogān Jalaisāāram, Krishnamacharia The Yoga of Nutrition, Omraam Mikhaël Aïvanhov
  37. NāmasteBlessings for a long and joyous life! by Nina Beucler Rebstock Certified Health Planner, Nutrition Coach Certified Kripalu Yoga Teacher