nutrition Archives · Annie B Kay

How Digestion Affects Weight & Metabolism

Nutrition and Mind-Body Techniques for Better Digestion

Does your digestion impact your weight and metabolic health? Absolutely! In this post, I’ll share how improving your digestion can make a healthy natural weight easier. You’ll learn about foods and mind-body practices to improve your gut health. I’ll describe how imbalanced digestion can lead to weight gain and how simple dietary changes and stress-relief techniques can improve your gut and overall health.

When it comes to weight loss, most people focus on calories and exercise. While energy balance is key, when you bring health into the equation (not just the number on the scale, which doesn’t always correlate with health), there’s more to it. I’ve found in my decades of experience working with thousands of people on this issue, each person is a unique puzzle – what works for one, does not necessarily work for another. Sure there are science-based guidelines. They are only the beginning, however, of rebalance for most.

Managing your weight begins at your center – in your gut. A healthy digestive system helps your body break down and absorb nutrients and plays a vital role in regulating your metabolism. Metabolism is the collection of processes and biochemicals that derive energy and nutrients for your whole being’s work, growth and repair from food and water. Healthy digestion can also reduce bloating and inflammation.

Whether it’s adding more fiber to your diet, walking after meals or practicing mindful breathing, these tips can help you maintain a healthy natural weight by improving your digestion.

Understanding Digestion

Your digestive system is fascinatingly (to nerds like me, anyway) complex. If we took what my friend and colleague Kathie Swift calls “the inner tube of life” and unraveled it, it would be 30-40 feet long. If we spread the average absorptive surface area of the system out, it would be about the size of a regulation professional baseball diamond! Digestion has mechanical and muscular, chemical, pH (acid-base), hormonal, neurologic, and immune components. It is deeply entwined and in close communication with every other system of your body. See why we begin there?

The digestive tract does get out of whack – in fact, that’s perfectly normal. Our modern lives and highly refined diets seem custom-made to imbalance our guts. Happily, there are proven ways to rebalance a gut so out of whack that it’s undermining your health.

In this section, key terms are in bold for fast readers (and skimmers).

From the moment you think about eating then see or smell your meal, digestion begins by preparing your body to eat. You pancreas starts generating digestive enzymes, and you begin to salivate. This preparation is called cephalic digestion.

From the time you chew and swallow your food, to when it passes through your intestines, your digestive organs are all participating in their specialized way. For example, your stomach (which is an acid bath (pH2) that aids absorption of minerals, unravels proteins, and acts as a first line of defense against unhealthy microbes), liver (a transformer of toxins), pancreas (a hormone generating gland), and intestines (absorbers and immune modulators) each do their bit.

When you chew, saliva (nutritionists call it liquid gold) starts to break down carbohydrates, and in your esophagus, a wave of peristaltic muscular action kicks in to propel food along its journey through the digestive tract.

The gut microbiome—the trillions of bacteria living mostly in your large intestines (colon)—plays a critical role in feeding your gastrointestinal (GI tract) and in immune health, as well as participating in the final absorption of water, salt, and other nutrients. We have more bacterial cells in our microbiome than all the other cells in our body combined. Tending the inner garden of your gut bacteria can help regulate your appetite, reduce excess inflammation, support hydration and more.

However, when your gut is out of balance because of over-processed food, too much stress, illness, or an underlying predisposition, it can lead to digestive problems. That can ultimately lead to health problems that include excess weight. Qualified nutrition professionals use a combination of food choices, occasional supplements, herbs or spices, and lifestyle choices in flexible protocols to help rebalance digestion and address related metabolic conditions.

I made a brief YouTube video that takes you on a journey through your digestive tract. Click on the image below to check it out.

How Poor Digestion Can Lead to Weight Gain

When your digestive system isn’t functioning properly, it can lead to a range of issues that make it harder to maintain a healthy weight. Here are just a few things that can happen.

Impaired Metabolism and Calorie Utilization:

Unmanaged or too much stress and/or poor-quality food can undermine your body’s ability to convert food into energy in a variety of ways. For example, when you’re undereating, your body may think you are starving, so compensate by slowing your metabolism – sometimes by a lot! Then if and when you binge, you are a fat-generating machine. Another possibility is that too much highly refined food increases hunger and eating. Your body tends to store that excess energy as unhealthful fat. Finally, body fat isn’t just a storage locker for energy – fat is biochemically active. It generates pro-inflammatory molecules that love to help you hold onto water and more fat. Hormone shifts during and before menopause also start to mess around with insulin and other hormones, making the tendencies you’ve managed well when younger much harder to cope with.

Constipation and Bloating:

When your digestive system is backed up, you can experience bloating, fluid retention and toxins (both naturally occurring by products of life & synthetic chemicals you encounter) back up. Not only does this make you feel sluggish and tired, but it can also cause your stomach to appear distended, making you feel heavier. When you’re constipated, it tends to rise to the top of mind and it’s hard to think about anything else.

Inflammation:

Inflammation is the first stage of healing, and thank goodness for it. Chronic digestive issues, however, can trigger inflammation that never moves along to healing – and that inflammation can spread throughout your body. With regard to digestion, a simple way to think about it is that when your gut encounters something it doesn’t recognize (a bright orange Cheeto, for example), it triggers inflammation. Inflammation is often linked to weight gain and most other chronic diseases, as it can interfere with a number of processes. For example, your body’s ability to regulate hormones like insulin, which controls how much fat you store.

Nutrient Deficiencies:

If your gut isn’t breaking down or absorbing nutrients properly, you likely miss out on key vitamins and minerals needed to support a healthy metabolism. This can lead to fatigue, overeating, and weight gain as your body tries to compensate for the lack of nutrients.

Leaky Gut and Insulin Resistance:

Digestive issues, such as leaky gut syndrome (when gut contents leak directly into the bloodstream rather than being absorbed normally), can cause the body to become more resistant to insulin, the hormone that regulates blood sugar. This can lead to high blood sugar levels, increased hunger, and, eventually, weight gain. A leaky gut also impacts the immune system in that when rouge proteins enter the bloodstream, your body creates antibodies to them. You might begin to find yourself having allergic reactions to everything you eat. Some nutritionists suggest that this is how auto-immune conditions begin or worsen.

How Nutrition Can Improve Digestion and Help Manage Weight

A well-balanced whole-food diet that you tolerate is one of the best ways to improve digestion and support weight management. By emphasizing certain foods and taking a sabbatical others, you can give your gut the time and the fuel it needs to come back into balancer and function properly.

Here are some belly basics for digestion.

Whole Foods for Better Digestion:

Fiber-Rich Foods: Foods like vegetables, fruits, and whole grains are rich in fiber, which helps keep your digestive system moving and prevents constipation. Soluble fiber also helps balance blood sugar and lower cholesterol levels, which are important for weight management.

Probiotic-Rich Foods: Probiotics are live bacteria that can improve gut health. Fermented foods like yogurt, kimchi, sauerkraut, and kefir help replenish good bacteria in your gut, improving digestion and your metabolism.

Prebiotic Foods: Prebiotics are a type of fiber that feeds your gut bacteria. Foods like garlic, onions, bananas, and asparagus help support the growth of healthy bacteria, which can improve digestion and prevent unhealthful weight gain.

Hydration: Drinking plenty of water throughout the day helps keep your digestive system functioning smoothly, prevents constipation, and supports a healthy metabolism.

Wisdom: Taking a break from foods, activities, medications or supplements you suspect you are not tolerating well. Work with a qualified nutritionist to begin this process.

Food Sabbaticals for Better Digestion and Weight Control:

Processed Foods and Added Sugars: Processed foods often contain additives and preservatives that disrupt the balance of your gut bacteria. They can lead to digestive issues and weight gain.

High-Fat and Fried Foods: These foods are harder for your body to break down and can cause bloating, indigestion, and weight gain.

Artificial Sweeteners: Some artificial sweeteners can alter your gut bacteria, leading to digestive problems and even weight gain over time.

The Role of Macronutrients in Digestive Health:

Protein for Muscle and Metabolism: Eating lean protein, such as chicken, fish, and plant-based sources, supports metabolism and muscle growth, which can help you stay or get strong.

Healthy Fats: Omega-3 fatty acids, found in fish, nuts, and seeds, can reduce inflammation and support a healthy gut, making it easier to maintain a healthy weight. Monounsaturated fats, like olive oil and avocadoes, are also healthful.

Complex Carbohydrates: Boost fiber with whole grains like quinoa, oats, and brown rice over refined carbs for better digestion and sustained energy. Fiber modulates the rate at which carbohydrates are absorbed from the gut into the bloodstream, so gets you off the rollercoaster of high then low blood sugar.

Mind-Body Techniques to Support Digestion and Weight Loss

Your mind and gut are deeply connected through the gut-brain axis, which means your mental state can directly affect how well your digestive system works. Stress, anxiety, and even your eating habits can interfere with digestion, but mind-body practices can help restore balance. Here are a few that can help.

Mindful Eating:

When you rush through meals or eat while distracted, your body has a harder time digesting food. Practicing mindful eating—slowing down, chewing thoroughly, and savoring your food—can improve digestion, reduce overeating, and help you feel more satisfied with smaller portions. Begin by tuning into your senses, savoring your food and chewing – can you do 10 chews per bite? More?

Mind-body techniques for Digestion:

Certain yoga or qigong poses, such as twists and forward folds, can help stimulate digestion by massaging your abdominal organs. These practices also reduce stress, which can have a positive impact on gut health.

Breathing Exercises:

Some psychologists say we are in a chronic sympathetic (fight, flight, freeze) nervous system state – constant stress. Deep belly breathing activates your parasympathetic nervous system, which is responsible for the “rest and digest” functions. This can help ease digestive discomfort and improve nutrient absorption.

Meditation and Stress Reduction:

Chronic stress can disrupt your digestion and lead to weight gain. Incorporating stress-relieving practices like meditation, journaling, or spending time in nature can help calm your mind and support your digestive health.

Lifestyle Habits That Support Digestion and Weight Management

In addition to nutrition and mind-body techniques, your daily habits also play a role in how well your digestion works.

Sleep and Digestion:

Poor sleep can throw off your metabolism and disrupt your body’s ability to digest food properly. Aim for 7-9 hours of quality sleep each night to support healthy digestion and weight control. If you are struggling with this, get coaching from a nutritionist or other qualified therapist/coach with lifestyle training.

Physical Activity:

Regular exercise helps improve digestion by stimulating the muscles in your digestive tract. Yes, do those core strengthening movements (safely – start slow). It also boosts metabolism, reduces blood sugar and burns calories, making it easier to maintain a healthy weight.

Meal Timing and Portion Control:

Eating consistent, balanced meals at regular intervals helps your digestive system function smoothly. Avoid eating large meals late at night, as digestion slows down when you sleep, leading to potential weight gain.

Your digestive system plays a crucial role in how your body processes food, absorbs nutrients, and manages weight. Poor digestion can lead to weight gain through bloating, slow metabolism, and nutrient deficiencies. However, by making small, sustainable changes—like incorporating fiber-rich foods, practicing mindful eating, and reducing stress—you can support your gut health and naturally manage your weight.

With the right nutrition and a few mind-body techniques, you can help your body work better from the inside out. It’s a bit of effort but it’s so worth it.

Sources

Role of Food Digestion and Digestive System in the Nutritional, Functional and Health Properties of Food Bioactives by Samuel Fernández-Tomé. Nutrients 2024, 16(5), 712; https://doi.org/10.3390/nu16050712 – 29 Feb 2024. This editorial is an overview of several recent research studies on the connection between food, digestion, and health.

A Critical Review on the Role of Food and Nutrition in the Energy Balance Maurizio Fadda et al., Nutrients 2020
This review evaluates the influence of specific foods and dietary regimens on energy expenditure. While there is no “miracle food” for weight loss, it underscores the multifactorial nature of energy balance and the role of nutrition in metabolism. The paper also highlights the potential impact of gut microbiota on energy intake and expenditure.

Effects of Mindful Eating in Patients with Obesity and Binge Eating Disorder. Minari TP, et al. Recent RCT with 82 people studying effect of mindful eating on weight. Nutrients. 2024 Mar 19;16(6):884. doi: 10.3390/nu16060884. PMID: 38542795; PMCID: PMC10975968.

Grapefruit & Citrus: Bright Balancers

Grapefruit & Citrus are bright balancers that have a uniquely sunny spot in your culinary and nutrition worlds. Their acidic flavor and vitamin C-packed composition add health to your diet and to every dish they touch.

A squeeze of lemon on a piece of fish. The lime in your favorite guacamole recipe. Citrus are bright beams of light, balancing flavors while dispensing important nutrients. They come by it naturally!

Nutritional & Health Benefits of Grapefruit

Vitamin C, Antioxidants & more

Grapefruit is renowned for its high Vitamin C content. This essential nutrient is not just about warding off colds; it’s a powerful antioxidant that plays a crucial role in your body’s balance by helping to remove excess free radicals. Free radicals, a natural byproduct of metabolism, can in excess damage cells and tissue, so contribute to aging and various health issues.

Lifestyle choices play a role in your free radical-antioxidant balance. Excess stress, sugar, alcohol, and ultra-processed foods can create more free radicals, while a nutrient-dense whole foods lifestyle that includes antioxidant-rich herbs, fruits, spices, and vegetables helps keep a healthy balance. By incorporating grapefruit into your diet, you provide your body with a natural defense system against these potentially harmful agents.

But the story of grapefruit & citrus bright balancing health benefits doesn’t end with Vitamin C. This fruit is also packed with many other antioxidants (one study found 38!). Flavonoids, beta-carotene, lycopene and naringenin are especially rich in the pink and red varieties. These antioxidant compounds have been linked to reducing inflammation, promoting anti-fungal and anti-microbial action, improving blood sugar, improving heart health, support for mitochondria (the energy factories in our cells) and even lowering the risk of some cancers.

Grapefruit & Heart Health

Speaking of heart health, numerous studies have shown that grapefruit can have a beneficial impact. Its fiber, potassium, lycopene, Vitamin C, and choline content all contribute to heart health. One study found that consuming grapefruit regularly could reduce blood pressure and cholesterol levels, two significant factors in heart disease.

Awareness: Grapefruit – Medication Interactions

However, it’s crucial to be aware of grapefruit’s interactions with certain medications. This is due to a compound called furanocoumarin found in grapefruit that can affect cytochrome P450 3A4 isoenzyme and P-glycoprotein metabolism in some medications, potentially leading to very serious health effects. More than 85 medications (including some statins) are known to interact with grapefruit. Taking grapefruit with a statin can potentially boost the effect of that medication up to 12 times, so increasing the chances of liver or other organ damage. Here’s more on that from the FDA, and if you are on medications ask your healthcare professional about it.

Other citrus has some, but much less, interactions with medications. Orange juice, lemon juice, pomegranate juice, lime juice, and wheat grass juice have a few interactions, so check with your healthcare provider about drug-food interactions, and DON’T generally take your medications with juice. Water is better as a rule of thumb, and generally, if you have some juice a couple hours after taking your medications, the risk tends to be less.

Listening to Your Body: The Key to Enjoying Citrus

The most important lesson in your wellness journey is learning to listen to your body. Pay attention to how your body reacts to grapefruit. If you notice any discomfort or adverse reactions, it might be best to consult with a healthcare professional.

Grapefruit Seed Extract & Immunity

Moving beyond its juicy interior, grapefruit’s medicinal prowess extends to its seeds, peel and leaves. Grapefruit seed extract (GSE), derived from the seeds, pulp, and white membranes of the fruit, is touted for its antimicrobial properties. Historically, GSE has been used as a natural remedy to treat infections and boost immunity. While more research is needed to fully understand its efficacy, early studies show promise in GSE’s ability to combat a wide range of bacteria and fungi.

In this light, grapefruit & citrus bright balancers aren’t just fruit; they’re a testament to the wonders of nature, blending deliciousness with health benefits. Its story is a reminder of how traditional practices and modern science can come together, offering us tools to enhance our health and well-being.

Grapefruit Folklore & Metaphysics

Growing up, I always found something magical about grapefruits. They appeared in the winter around the holidays when local fresh fruit was just not available. Their vibrant color and invigorating aroma hinted at something beyond their tangy taste. Sure enough, grapefruit has a role in folklore and metaphysics, a world where tradition and energy intertwine with the physical aspects of this balancing fruit.

Grapefruit & citrus: A Global Perspective

In many cultures around the world, citrus fruits, especially grapefruits, have held a special place in folklore. In the sunny groves of the Mediterranean, grapefruits were often considered symbols of prosperity and fertility. Their bright color and round shape were reminiscent of the sun, embodying vitality and life.

Moving across the globe, citrus fruits, including grapefruits, play significant roles in cultural ceremonies. For instance, during Lunar New Year celebrations in China, citrus fruits are common gifts, symbolizing good luck and fortune. Similarly, in many parts of the world, citrus fruits are used in festive decorations, their bright colors and fresh scents adding to the celebratory atmosphere.

Grapefruit in Herbalism & Home Remedies

In herbalism, grapefruit has a long-standing reputation. Herbalists from various traditions have used grapefruit seed extract as a natural remedy for its purported antimicrobial and immune-boosting properties. Though these uses are more anecdotal than scientifically proven, they speak to the deep-rooted belief in grapefruit’s healing powers.

My own exploration into herbalism introduced me to intriguing uses of grapefruit. In some communities, grapefruit peels are dried and used in teas as a remedy for coughs or colds, leveraging their high vitamin C content and essential oils. Others have shared with me their use of grapefruit peel infusions in baths for their refreshing and skin-toning properties. I have used grapefruit essential oil as a clean refreshing fragrance in my humidifier.

Metaphysics of Grapefruit

Citrus Aromatherapy: Uplifting the Spirit

Now, let’s delve into the metaphysical realm. Aromatherapy has long used citrus scents, particularly grapefruit, for their uplifting and energizing properties. It’s no coincidence that I loved the refreshing smell of grapefruit in the air; grapefruit’s aroma has long been believed to help dispel mental fatigue and induce positive feelings.

Grapefruit & Chakra Balancing

In the practice of energy work and chakra balancing, grapefruit holds a special place. Its vibrant energy is said to resonate with the third chakra – the bright city of jewels (Manipura) – or solar plexus chakra, the energy center associated with confidence and self-empowerment. By incorporating grapefruit into my meditation and energy practices, I’ve found a greater sense of balance and inner strength.

The Ayurvedic Angle: Citrus and Body Harmony

When I first began my study of the world of Ayurveda, I was fascinated by how this ancient system of medicine viewed food not just as nourishment, but as an energetic key to balancing the body and mind. Citrus fruits, and particularly grapefruit, have unique qualities in Ayurveda that can harmonize our inner energies.

Understanding Citrus in Ayurveda

Ayurveda, a holistic healing system that originated in India over 5,000 years ago, classifies foods based on their elemental properties and effects on the body’s doshas (energy types) – Vata, Pitta, and Kapha. Citrus fruits, with their refreshing and cleansing properties, are often used to balance these energies.

Grapefruit, with its sour and slightly bitter taste, is considered particularly beneficial in Ayurveda. It’s believed to aid digestion, stimulate the metabolism, and help detoxify the body. For someone with a Kapha constitution like me, prone to sluggishness and congestion, the invigorating nature of grapefruit is a blessing.

The Significance of Taste: Sour and Bitter in Ayurvedic Diet

In Ayurveda, taste (Rasa) is a critical aspect of diet and nutrition. The six tastes – sweet, sour, salty, bitter, pungent, and astringent – each have their effects on the doshas. Sour and bitter, two predominant tastes in grapefruit, have action.

Sour taste, found abundantly in grapefruit, is known to stimulate appetite, aid digestion, and energize the body. It’s particularly beneficial for Vata and Kapha individuals, helping to balance their earthier, cooler nature. However, it should be consumed in moderation by Pitta types, who already have plenty of internal ‘fire’.

Integrating Grapefruit & Citrus into Your Daily Life

Embracing the zesty world of grapefruits and their citrus cousins can be a delightful and healthful addition to your daily routine. My journey with these fruits has taught me that their benefits extend beyond their nutritional value; they are powerful allies for wellness and balance.

Tips for Including Citrus

Incorporating grapefruit into your daily life doesn’t have to be complicated.

Here are a few tips:

Morning Ritual: Start your day with a glass of warm water infused with fresh grapefruit juice. This not only hydrates you but also kickstarts your metabolism.
Snack Smart: Replace processed snacks with a bowl of fresh grapefruit slices. It’s refreshing, hydrating, and packed with nutrients.
Citrus Dressings: Add a zing to your salads with grapefruit-based dressings. Mix grapefruit juice, olive oil, a hint of honey, and your favorite herbs for a tangy dressing.

Simple Recipes: From Breakfast to Dinner

Breakfast: Grapefruit Avocado Toast – Top whole-grain bread with mashed avocado, grapefruit segments, a sprinkle of sea salt, and a dash of cayenne pepper.
Dinner: Citrus-Herb Roasted Chicken – Marinate chicken with grapefruit juice, garlic, rosemary, and thyme. Yum!

Culinary Tips

When cooking with grapefruit, balance its sourness with a touch of sweetness or a creamy element.
Use grapefruit zest to add a burst of citrus flavor to baked goods or as a garnish.

DIY Citrus Infusions: A Step-by-Step Guide

Creating your own citrus infusions is both fun and beneficial. Here’s a simple way to make a grapefruit infusion:

Ingredients: Sliced grapefruit, fresh herbs (like mint or rosemary), water.
Method: In a large pitcher, combine the grapefruit slices and herbs. Fill with water.
Infuse: Let it sit for a few hours or overnight in the refrigerator.
Enjoy: Serve chilled for a refreshing and hydrating drink.

Listening to Your Body: The Key to Enjoying Citrus

High-Quality Grapefruit & Citrus Products

Feeling like a little grapefruit skincare, or a supplement bursting with citrus nutrients? I’ve got you covered – here is my list of goodies – supplements and personal care products to bring a little citrus into your life.

Fullscript is a high-quality online formulary that carries nutritional supplements and personal care products. If you have or set up an account through me, you’ll get 25% off everything, and free shipping if you order more than $50.

I’m an affiliate with Fullscript, so if you do purchase through my account, I receive a small commission.

Deepening Your Connection: Grapefruit as a Plant Initiation Ally

What’s a Plant Initiation?

Plant initiation is an ancient practice that involves forming a deep, spiritual connection with a plant to understand its essence and benefits on a deeper level. This practice emphasizes the significance of plants in our journey of self-discovery and connection with nature.

Grapefruit in Plant Initiation

Grapefruit, with its bold flavor vibrant energy, and support for the 3rd chakra, is an excellent ally for plant initiation. By mindfully bringing grapefruit into your body in several ways, meditating with its essence, and using its essential oils, you can deepen your connection to this powerful strength-giving fruit.

My own experience of this powerful plant – feeling its texture, inhaling its aroma, slowly savoring its flavor, and feeling the support of its energizing strength – brought a heightened awareness of just how much its properties provide my body and spirit. In this shamanic practice, plants give you advice! This mindful engagement opened up a profound dimension in my relationship with grapefruit, one that transcends the physical and ventures into the spiritual.

Plant Initiation Weekend with Annie B Kay

Grapefruit & Citrus: Bright Balancers

You’ve now explored the rich tapestry of special fruit where science, tradition, and personal experience intertwine, each thread adding depth and color to our understanding.

The Fusion of Science, Tradition, and Your Personal Experience

From the very first zesty burst of grapefruit on your palate to the deeper understanding of its role in folklore, metaphysics, and Ayurveda, this journey is enlightening. You’ve seen how science validates the health benefits of grapefruit – its role in heart health, its wealth of vitamin C and antioxidants, and the intriguing research on citrus flavonoids. But beyond the laboratory and clinical studies, you’ve delved into the rich heritage of grapefruit in traditional remedies and cultural practices, where it’s more than just a fruit – it’s a symbol, a healing agent, and a part of life’s celebrations.

Your personal experiments and experiences with grapefruit, whether it’s starting your day with refreshing grapefruit-infused water or exploring its use in energy work, can deepened your connection with this citrus wonder. It’s these personal touches, the little experiments and mindful moments, that truly bring the science and tradition to life.

Embrace Grapefruit & Citrus in Your Path to Wellness

I encourage you to explore the world of grapefruit and citrus in your way. Whether it’s incorporating these fruits into your diet, using them in home remedies, or simply enjoying their refreshing aroma, there’s a multitude of ways to embrace their benefits. Remember, the path to wellness is as much about the journey as it is about the destination. It’s about finding joy in the small things, like the tart taste of grapefruit on a summer morning, and the peace in the rituals, like preparing citrus-infused water for the day ahead.

Embrace grapefruit not just as a food, but as a companion on your wellness journey. Let it inspire you to explore, experiment, and connect with the world around you in new and meaningful ways. Most importantly, let it remind you of the beauty in blending the wisdom of tradition with the insights of science, all woven together by your unique personal experiences.

Please remember that the journey doesn’t end here. Each grapefruit you peel, each slice savored, is a step further on your path to wellness. So, go forth with zest and enthusiasm, and let your health and life’s journey of savoring continue.

Sources

Pollicino F, Veronese N et al. Mediterranean diet and mitochondria: New findings. Experimental Gerontology 176 (2023) 112165. https://doi.org/10.1016/j.exger.2023.112165

Duda-Madej, Anna, et al. “Naringenin and Its Derivatives—Health-Promoting Phytobiotic against Resistant Bacteria and Fungi in Humans.” Antibiotics, vol. 11, no. 11, 15 Nov. 2022, p. 1628, https://doi.org/10.3390/antibiotics11111628

Gandhi, Gopalsamy Rajiv, et al. “Citrus Flavonoids as Promising Phytochemicals Targeting Diabetes and Related Complications: A Systematic Review of in Vitro and in Vivo Studies.” Nutrients, vol. 12, no. 10, 23 Sept. 2020, p. 2907, www.ncbi.nlm.nih.gov/pmc/articles/PMC7598193/, https://doi.org/10.3390/nu12102907.

Sánchez Macarro, Maravillas, et al. “Effect of a Combination of Citrus Flavones and Flavanones and Olive Polyphenols for the Reduction of Cardiovascular Disease Risk: An Exploratory Randomized, Double-Blind, Placebo-Controlled Study in Healthy Subjects.” Nutrients, vol. 12, no. 5, 19 May 2020, p. 1475, https://doi.org/10.3390/nu12051475.

Elderberry and Elderberry Flower Essence: Heal with Nature’s Wisdom

The hustle and bustle of modern life can easily disconnect you from the grounding embrace of nature. In this chilly third quarter of the wheel of the year (aka Fall & early Winter in the Northern Hemisphere) elderberry and elderberry flower essence help you reconnect with that embrace.

Here’s your invitation to a journey exploring the healing gifts of elderberry and its often-overlooked counterpart, elderberry flower essence.

Nutritional Health Benefits of Elderberry

Elder, a plant that has been cherished for centuries, grows throughout Europe and the US. Elderberries are the dark purple berries of the elder plant (which come toward the end of summer) resulting from elderflowers (which come at the beginning of summer). Elderberry and elderberry flower hold a wealth of nutritional benefits that can contribute to your well-being. While other parts of the plant are used in folk medicine, there are some compounds that must be cooked or otherwise processed to be broken down to make it safe to consume. So, if you are just getting to know elder, sticking with the berries and flowers is the most pleasant way to go.

Ready for the deets? Here they come.

Rich in Nutrients

Elderberry, scientifically known as Sambucus nigra, is a powerhouse of essential nutrients. It’s loaded with vitamins, minerals, and antioxidants that can boost your overall health. Some of its prominent nutritional components include vitamin C, dietary fiber, and potent antioxidants like quercetin and anthocyanins. These compounds play a crucial role in enhancing your immune system, reducing inflammation and related cellular and tissue damage, and protecting against a range of ailments.

Antioxidant Power

The anthocyanins in elderberries give them their deep, rich color and also provide a significant source of antioxidants. Antioxidants have the ability to vacuum up free radicals (naturally occurring byproducts of metabolism). That’s how they reduce risk of oxidative stress and inflammation. What are these processes we hear so much about? Here’s a quick overview.

Oxidative stress is an imbalance of stressors and clearer of those stressors. Free radicals, also known as highly oxygenated species, are a natural byproduct of metabolism but also increase with a high chemical load lifestyle. What’s that? Too much alcohol, refined sugar, chemical-laden ultra-process food, high levels of sodium, and high levels of calories. When your body isn’t removing enough free radicals (or creating more than you can clear) to maintain balance, over time this can damage tissue and cells – and increase your risk for chronic diseases like heart disease, diabetes, and cancer.

Happily, you can do quite a bit nutritionally to clear the stress of free radicals. A nutrient-dense diet, especially in combination with gentle movement and constructive rest, help to cool inflammation (an immune response to infection or injury) in the body. So, eating antioxidant-rich foods reduces the risk of chronic diseases, such as heart disease and cancer, by helping to decrease inflammation. In this and other ways, including elderberries in your diet can contribute to a longer, healthier life.

Immune Support

One of the most well-studied benefits of elderberry is its immune-boosting properties. The high concentration of vitamin C and antioxidants can help your body ward off or minimize infections and other illnesses, making it an excellent choice for staying healthy during cold and flu seasons. Elderberry has been a popular natural remedy for generations, offering a gentle, safe, and effective complement to over-the-counter medicines.

Respiratory Health

Elderberry has been found to be particularly beneficial for respiratory health. It can help alleviate symptoms of respiratory infections and allergies, making it a valuable resource for those with asthma, bronchitis, or sinusitis. The anti-inflammatory and antiviral properties of elderberry make it a natural ally against a range of respiratory conditions.

Digestive Aid

The dietary fiber and phytochemistry in elderberries supports a healthy digestive system. It helps regulate bowel movements, prevents constipation, and promotes the growth of beneficial gut bacteria. Elderberry can be a gentle yet effective way to maintain digestive well-being, and its natural sweetness adds a pleasant flavor to your meals and beverages.

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Incorporate Elderberry into your Life

Supplements & Health Products

I like to use elderberry syrups and lozenges, but you can find a range of supplements (there are over 200 elderberry products in my Fullscript formulary). Here are a couple interesting products that may help you through the fall and winter.

My Fullscript formulary provides you high-quality supplements at excellent prices, and free shipping on orders over $50. When you click on one of these products, you’ll be asked to create an account, then you’ll be directed to the product.

The Culinary World of Elderberry

Elderberry adds a unique flavor to a variety of recipes. From jams and syrups to desserts and beverages, elderberry is a versatile and delicious addition to your kitchen repertoire. Use elderberry how you’d use any tart berry.

Consider trying out these culinary uses:

Elderberry Jam or syrup: Create a luscious jam by combining elderberries with sugar and a touch of lemon juice. Spread it on toast or use it as a delightful topping for desserts. Whip up a homemade elderberry syrup that can be drizzled over pancakes, waffles, or even mixed into cocktails. This sweet and tangy syrup is not only delicious but also packs a nutritional punch. Here’s my elderberry syrup recipe.
Elderberry Desserts: Incorporate elderberries into desserts like pies, tarts, or muffins for a unique twist. The rich, fruity flavor of elderberries adds depth and complexity to your favorite sweet treats.

Elderberry Flower Essence in the Kitchen

While elderberry flower essence is primarily known for its emotional and spiritual benefits, its subtle floral notes can also enhance culinary creations. Consider the following ways to infuse your kitchen with the essence of elderberry flowers:

Elderflower Cordial: Capture the essence of elderberry flowers by making a refreshing elderflower cordial. Mix it with water, sparkling water, or use it as a base for cocktails and mocktails.
Elderflower Infusions: Experiment with elderflower infusions (letting the flower steep in hot water for 5-10 minutes) in beverages like teas or lemonades. The delicate floral aroma can uplift your spirits and add a touch of elegance to your drinks.
Elderflower Desserts: Just like elderberries, elderflower essence can be incorporated into desserts. Try adding it to frostings, glazes, or even infusing it into creams for a subtle floral undertone.

Culinary Creativity Tips

Balancing Flavors: Elderberries have a naturally tart taste, so balancing them with sweeteners like honey or fruit juice is key. Experiment with different ratios to find the perfect harmony of flavors.
Pairing Possibilities: Elderberry pairs well with a range of ingredients. Consider combining it with citrus fruits, cinnamon, fresh ginger or even savory elements like balsamic vinegar for a unique culinary experience.
Preserving Goodness: If you’re lucky enough to have access to fresh elderberries or elderberry flowers, consider preserving their goodness by making jams, syrups, or infusions. This allows you to enjoy the benefits of elderberry all year round.

By exploring the culinary uses of elderberry and elderberry flower essence, you not only add a delightful twist to your meals but also unlock a new dimension of wellness through the rich flavors and nutritional benefits these gifts of nature bring to your table.

Essence of Elderberry Flowers

What’s a Flower Essence?

While elderberry has long been appreciated for its numerous health benefits, its blossoms often remain in the shadows, even though they hold their own unique treasure – elderberry flower essence. This essence is created by capturing the energetic imprint of elderberry flowers in pure water and has been used in traditional and holistic healing practices for ages.

Elderberry Flower Essence

Elderberry flower essence is believed to work on a different plane compared to the physical attributes of elderberries. It is thought to have a profound impact on energetic, emotional and spiritual well-being. This subtle elixir is often used as a form of plant initiation, connecting individuals to the wisdom of elderberry and nature itself.

Benefits of Elderberry Flower Essence

Emotional Balance

Elderberry flower essence is recognized for its ability to promote emotional balance and harmony. It can help you navigate through life’s ups and downs, providing a sense of calm and resilience. Whether you’re dealing with stress, anxiety, or grief, this essence can offer solace and support.

Spiritual Connection

Elderberry flower essence is often utilized to deepen one’s spiritual connection. It’s believed to open doors to higher consciousness and enhance intuition. For those on a journey of self-discovery and spiritual growth, elderberry flower essence can be a valuable companion.

Protection and Boundaries

Elderberry flower essence is thought to create a protective energetic shield around individuals, helping them establish healthy boundaries. This can be particularly beneficial for those who struggle with maintaining personal space and emotional boundaries in their relationships.

Encouraging Self-Expression

The essence of elderberry flowers is associated with encouraging authentic self-expression. It can support individuals in finding their voice, embracing their uniqueness, and confidently sharing their thoughts and feelings with the world.

Alignment with Nature

One of the most captivating aspects of elderberry flower essence is its ability to connect individuals with the wisdom of nature. As a part of the plant initiation experience, it invites us to slow down, observe, and become more attuned to the natural world around us. This connection can be profoundly transformative, nurturing a deeper respect and reverence for the environment.

The Plant Initiation Experience

Plant initiation is a unique and ancient practice that involves connecting with a specific plant on a spiritual and energetic level. It’s a way of forming a deep and reciprocal relationship with a plant, allowing you to tap into its wisdom, guidance, and healing properties. Elderberry flower essence is often chosen for plant initiation due to its gentle and nurturing energy.

Plants Help, Plants Heal – Elderberry and Flower Essence

Elderberry and elderberry flower essence offer an array of health benefits, from strengthening your immune system to enhancing emotional and spiritual well-being. The subtle, yet profound influence of elderberry flower essence in particular can guide you on a journey of self-discovery and connection with the natural world.

In a fast-paced world filled with distractions, embracing the wisdom of elderberry and elderberry flower essence can be a transformative experience. It allows us to reconnect with the healing power of nature, fostering physical and emotional well-being while encouraging spiritual growth. As you consider a plant initiation with elderberry flower essence, you embark on a path of deeper understanding and harmony with the world around you. Let the wisdom of elderberry and its blossoms be your guide as you explore the limitless benefits of this extraordinary plant.

So, whether you’re sipping elderberry tea to boost your immune system or embarking on a journey of self-discovery with me and elderberry flower essence, these ancient treasures of nature can enhance your physical health, delight your palate, and enrich your spiritual life. Elder is medicine for our times, and I hope we explore it together.

Sources

Luo W, Han S, et al. Assessing the suitability and dynamics of three medicinal Sambucus species in China under current and future climate scenarios. Front Plant Sci. 2023 Oct 19;14:1194444. doi: 10.3389/fpls.2023.1194444. PMID: 37929169; PMCID: PMC10620941.

Cicek B, Danısman B, et al. Flavonoid-Rich Sambucus nigra Berry Extract Enhances Nrf2/HO-1 Signaling Pathway Activation and Exerts Antiulcerative Effects In Vivo. Int J Mol Sci. 2023 Oct 23;24(20):15486. doi: 10.3390/ijms242015486. PMID: 37895164; PMCID: PMC10607857.

Sala G, Pasta S, Maggio A, La Mantia T. Sambucus nigra L. (fam. Viburnaceae) in Sicily: Distribution, Ecology, Traditional Use and Therapeutic Properties. Plants (Basel). 2023 Sep 30;12(19):3457. doi: 10.3390/plants12193457. PMID: 37836198; PMCID: PMC10575429.

Mantra Meditation: Art & Science for Mind-body Healing

Om gum

Ganapatayei

Namaha

Teaching recently on using intention, mantra and affirmation for lifestyle change, I was reminded why I love this delicious vibrational medicine. The room was filled with seekers, some of whom had chanted before, others who’d practiced reminiscent rituals like praying the rosary.

As we honored Ganesh (the beloved elephant-headed, mama-loving archetype of the tantric pantheon) through mantra, I could feel their voices as vibration in my center, deep in my bones. Sound emanated from within each being, voices distinct yet interwoven, forming a collective fabric tenting us in sound-song. It was a pulsing prayer to Ganesh, the remover of obstacles. Eyes closed, bodies swayed in open-hearted rhythm. The capillary-like channels (nadis, in the ancient language of Sanskrit) of our energy bodies plucked like strings, vibrating in mantra meditation.

This article is a brief introduction to the rich energy medicine of mantra meditation. Please know that we just scratch the surface of this profound tool for healing in this article. Stay close to me, friends, to dive deeper!

- Annie

What is Mantra Meditation?

Mantra is a Sanskrit word that roughly translates as: Mind (Man) Free (tra).

Vibrational in action, mantra is chanted repetition of a sacred sound, or an affirmation with the aim of calming and focusing your mind. Doing that helps you shift to a more meditative state of consciousness. It often draws from words in the ancient languages of Sanskrit, Pali, or Latin, and is often a prayer, an honoring or request of a saint or an advanced soul.

Mantra is a form of meditation. Meditation is a practice wherein you change your consciousness in order to achieve something. Meditative consciousness tends include a soft relaxed awareness, a focus (in mantra meditative the mind is focused on the sound or words of the mantra), a quiet yet attentive mind, and an attitude of kind compassion.

As a dietitian and yoga therapist (get to know me better here), I use mantra in my clinical practice to help you change your mindset, food choices and lifestyle choices such as moving more, managing stress mindfully and get enough constructive rest. Practicing these shifts can help you address looming medical issues or to enhance your energy. I often use mantra in combination with setting intention (getting clear on what you are seeking or why you want to change), and with creating affirmations (intentions in present action). These add-ons help focus and charge your mantra meditation, and boost your likelihood of getting the results you seek.

Chanting meditation is well suited to people who struggle with the discipline of quiet stillness. If you have an ‘active mind’ that has trouble settling down, mantra can provide your mind a strong focus. One of my teachers calls it giving the mind a bone. That sounds right! Your busy mind has something to do. Certainly if you love to sing, mantra meditation may feel joyful and natural for you. Now let's talk about the words that make up mantras.

Each mantra is a poem or prayer. It has a focus. In the case of the Ganesh mantra, we honor the remover of obstacles and ask him to help us clear out the mental, physical and unknown cobwebs that prevent us from being in loving service to all beings everywhere. Ganesh helps us to let go. When we are able to let go, it's easier to embrace and reinforce the new, the wisdom-informed.

Western Science, Mantra & Meditation

Science supports the use of mantra and more generally, meditation, for a number of health conditions. Here is a brief round-up of the science:

A 2022 meta-analysis of mantra meditation for mental health suggested benefit anxiety, depression and stress. Effects tended to be small to moderate. Reviewers noted that Western science on this topic is new, and many studies are underway to explore the answers to the many remaining questions of just how contemplative practice does what it does, and interfaces with your brain and your life.

The National Center for Complementary & Integrative Health (NCCIH) has reported that meditation is generally safe, and there is quality research supporting the use of meditation to address high blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia. There is limited science suggesting benefits of using meditation for pain and smoking cessation.

There have also been some fascinating studies about how meditation impacts our brain. In one study researchers compared the brain images of 50 adults who meditate, with 50 who do not. Those who meditated for many years had more folds in the outer grey matter of the brain. Gyrification, the process of creating your brain's folds, may increase your ability to process information.

Meditation may slow, stall or even reverse changes that take place in the brain due to normal aging.

A JAMA meta-analysis suggested that meditation addresses stress and can reduce anxiety, depression and pain.

A 2014 Indian review of meditation from a decidedly yoga-supportive perspective suggests that different mantras can create different effects in the body and life of the practitioner. This is in agreement with longtime Master teachers of mantra.

The science of mantra and meditation is young - it's just getting started! Studies tend to be small and the research is outside of the usual research industrial complex. However, more bright young researchers are moving toward mindful neuropsychology now that Western science knows enough about the brain to move meditation out of the woo-woo shadows. That bodes well for yoga teachers, integrative health pros, and people like you were are interested in accessible solutions that work.

Neuropsychological mechanisms - how mantra works

If you think about a habit from a neuropsychological view, mantra makes sense as a change-helper. Habits are neural short-cuts. They are collections of neural pathways that fire together and remember.

Think about the habit of having a drink at 4p - the sacred hour of happy in my home growing up. Each day, my parents didn't need to check their notes on how to make a Manhattan or even to ask if the other wanted a drink. At 3:45 every single day, my Dad closed the door of his home-office, and the ritual began. It was automatic. The same co-firing happens when it's time to brush your teeth, or when you've had a stressful day and you remember that a glass of wine or piece of chocolate helped you feel better. The habit is formed, engrained.

Mindfulness meditation - paying attention to the habit in a moment by moment way - can help with the re-wiring. It has actually been shown to be quite effective. Mantra meditation is similar to mindfulness meditation in that it provides the brain the time and the cue to look at things differently. Mantra has a couple other interesting characteristics as well.

Mantra is movement - vibration. Yoga provides a number of intersting ways to think about your human body, and one way is organized around a vibrating crystal (your bones). Chanting vibrates your body - check it out! All communication comes down to light and sound - both of which have frequency - waves. Vibrating your body - through song or chant - tends to feel good and help us to shake it off. Whatever it may be. And, if certain frequencies carry certain messages - they imagine if you start vibrating to peace, love and abundance.

Get Started with Mantra Meditation

Begin your practice by setting an intention. Setting an intention helps you to focus your mantra and brings the mantra deeper into your personal circumstance. Please note that this is how I, as a teacher-healer, work with mantra.

Struggling to begin your intention setting? I can help. Scroll down to download my free workbook on this topic: 3 tools for Mindful Transformation. It’s seven pages that will take you step-by-step through setting intention, chanting a mantra, and then creating affirmations to help bring your intention to life.

Easy Effective Sanskrit Mantras

Here are a few popular classic mantras that can benefit nearly anyone. You might chant one repeatedly as you walk around the block, or find a string of mala beads and chant the mantra 108 times. Several numbers keep coming up in the yogic world, and 108 is one of them. It is thought that if you chant your mantra 108 times, you will have touched each of the delicate energy channels (nadis) of your body with the vibrational energy of the mantra. If you chant out loud you're directing your chant to your physical body, chanting silently directs the chant to your mental and subtle (unseen) bodies.

Popular Sanskrit Mantras:

Om (Aum, ohm)

Om is thought to be the source sound of creation and the universe. It is thought to be the source mantra from which all others arise.

Om Shanti

Shanti means peace, and this mantra is a prayer for peace on all levels for all beings everywhere.

Sat Nam

This mantra means I am the truth. Truth is my name.

Om Namah Shivaya

A bow to Shiva, the eternal observer, the meditative witness, the divine masculine, this mantra honors he who can help you to know your own divine nature.

Om Shri Danvantre Namaha

A bow to Danantre, the celestial healer, and a prayer of healing and to draw to you your healers

The classical mantra meditations I teach are in Sanskrit. That doesn’t mean, however, that you have to chant in Sanskrit to receive a benefit from mantra meditation. The medicine is in the repetition, held with intention and focusing your mind on the mantra.

English Language Mantras

If Sanskrit mantras just feel funny, you might use the following phrases in the same way:

I think I can

Every Day in Every Way, I’m getting Better & Better

May I be happy, healthy and free. May you be happy, healthy and free. May we be happy healthy and free.

You might think about a sweet childhood song you learned long ago, or a spiritual hymn that moves you. Inspiring words and phrases are everywhere - google it!

Find more mantras in English to lauch your day.

Going Deeper - a word on Gurus,

Anyone can benefit from chanting simple mantras with an open heart as a prayer. Traditionally, mantras were given to students by a guru. A guru is a spiritual teacher, who is hopefully an advanced soul. In the Western world of yoga, the guru-teacher model has suffered from a great number of scandals, usually related to a powerful person misusing their power and the responsibility that accompanies it.

Today, there are many master-teachers, some of whom are advanced souls, who acknowledge a need to "become our own guru". It's an empowered spiritual model of learning, and perhaps admiring a teacher while being aware of your own boundaries, and understanding that a relationship between a master (or the CEO of the yoga center), and their student or subordinate is inherently problematic ethically. There are widespread issues around this whenever power is at play - we humans seems to have a hard time with power.

Planets,

Rhythmic by nature, master-teachers often tie mantra into astrology, the cyclical movement of the planets. For more specific or personal mantra development, your personal astrology and planetary astrology comes into play. It gets complicated. Just know that as you learn and practice mantra, much like yoga it is a long term ever-deepening practice. Likewise, numbers come into play.

& Numbers

Certain numbers pop up over and over in the world of yoga, and in spiritual traditions. We mentioned chanting your mantra 108 times. The numbers 40 and 7 also pop up a lot. Why these numbers pop up is a lovely collection of stories and observations. Many of the spiritual traditions borrow these numbers from one another - there has been lots of sharing going on over the millenia! Suffice it to say, to do your practice daily for 40 days is a wonderfully powerful practice. As we think about mantra as a tool for healing, using the seven chakras, or the planets for various aims can make this practice powerful. Do you alwasy get what you want? Hell no! But as Mick Jagger says....

You get what you need.

So, What's Next?

Hot off the program press is a Mantra for Healing self-study blended (personal and group) online program.

Tara is the enlightened goddess of compassionate creativity. She can give you the energy, healing, abundance and empowered action to support your health and life.
Learn more!

If you or someone you love is interested in working privately, check out Truly Nourished, a high-impact personal program that blends nutrition clinical science with the wisdom of yoga and meditation. Read more about my coaching practice.

Ready to chat with me about your situation? Reach out to my administrator Jamie to arrange a free discovery call.

Do you have a favorite mantra or song you sing to cheer yourself up, or keep yourself pressing on? Share it with us!

Have you struggled to stick with your mantra meditation practice? Or, have your overcome mantra inertia? Let's share our experiences with mantra in the comments.

Namaste friends!

Healing Flow: Yoga Therapy for Nutrition-Related Conditions

Yoga therapy has come a long way in the past several decades – I should know – I’ve been writing and teaching it for over 25 years! As a dietitian, my favorite application is to help people with nutrition-related conditions to feel better, make better choices, be in the flow of practice not perfection (for example, practicing non-attachment to the latest weight-loss miracle flooding social media, or a yearning to be a size you last were as a child).

You can break free of harmful mindsets, come into better alignment with a medically-indicated diet, and just be a little more content with yourself and your life through working with a yoga therapist. This article gives you an overview of yoga therapy and the nutrition-related conditions where science and practice suggests it can be helpful. May you find a nugget or two. – Annie

In 1993 I went to my very first yoga class at a gym in Cambridge, MA. My days were desk-bound, working at the Department of Public Health (DPH) in Boston directing the state’s Osteoporosis Prevention Program. That program was a national model of how to prevent a chronic condition by influencing a group when it matters – for girls, the late teen years and women during menopause and beyond.

Recently I’d had a painful romantic breakup, and was on my own for the first time ever. I was a lapsed Catholic, seeking spirit and community. I fell hard for both the yoga class and later, the instructor. The instructor is a different story for another day.

Nearly thirty years and a fistful of teaching certifications later, I remain a fan of what yoga skillfully delivered can do for those who struggle with nutrition-related medical issues. Happily, the science and our understanding of yoga and its nature-based sister science of Ayurveda are expanding rapidly.

Those early life experiments showed me that specific types of yoga done in particular ways, mindful eating and other meditative and breathing exercises – can lead to predictable outcomes – a lot like what the early yogis described. It can be helpful for those interested in taking an interior route to the dynamic rebalance of life, and particularly when life gets juicy – healing from discomfort of body or mind. Conditions resulting from lifestyle choices (imperfect diet, inadequate movement, other unhelpful choices) are a natural target of yoga therapy.

It’s time to go deeper.

There’s an opportunity for the world of clinical nutrition to use yoga as more than a fitness option, but as an adjunct skill for integrated change, physical rebalance and overall well-being. Yoga is being skillfully tailored to a great variety of medical and life conditions, and clinical nutrition practice can benefit from those advances. If you are a dietitian or clinical nutritionist, you may well be already using yogic understanding in your practice.

What is Yoga Therapy?

Yoga is more than poses and it’s different from calisthenics. It is a comprehensive psycho-spiritual-physiologic & philosophical system that involves improving relationships – with yourself, with others, and with the world itself.

Yoga movement is mindful, and integrates with the rhythm of your breathing while being lovingly observed by your attentive, focused mind. All three – body, breath, mental focus – are engaged in order for it to be yoga. So, your whole being – your body, energy system (as breath and attention), and your mind are all dancing together. That’s union, one literal translation of the word yoga.

In addition to movement and postures (Asana in Sanskrit, an ancient language of India) yoga has a philosophical framework. An overview is described in a text called the Yoga Sutras, written by the sage Patanjali, and featuring the eight limbs of yoga practice. There are many many ancient texts describing different aspects of yoga and Ayurveda, but the Yoga Sutra is an excellent place to begin.

Yoga philosophy is less moral overlay, and more an experiential observational science. That is, practitioners noticed that if you do yoga in this way by the guidelines outlined in the Yoga Sutra, over time predictable things happen (the final limb of yoga is called Samadhi, meaning absorption, bliss or enlightenment).

Here is a brief description of the eight limbed path of yoga according to Patanjali. I’ve included additional detail of the first two limbs, which are wonderful flexible guides to lifestyle choices. Yoga therapy for nutrition-related conditions begins with these first two limbs.

Patanjali’s eight-limbed path of yoga:

1) Universal restraints (Yamas):

…controls or restraints of attitude or behavior, primarily in community or relationship. These include:

Non-violence, compassion: (Ahimsa)
Truthfulness: (Satya)
Non-stealing: (Asteya)
Chastity or control of the life force: (Brahmacharya)
Greedlessness or charity: (Aparigraha)

2) Observances (Niyamas):

…awarenesses and attitudes primarily concerned with the individual. These include:

Purity, cleanliness: (Saucha)
Contentment: (Santosa)
Asceticism, simplicity, passion: (Tapas)
Self-study, self-inquiry, philosophical study: (Svadhyaya)
Devotion to God (Isvara Pranidhana)

The remaining limbs of yoga according to Patanjali are:

3) Postures (Asana):

…literally “seat” and describes the physical practice of yoga postures.

4) Rhythmic control of energy flow (Pranayama):

Directing energy and breath.

5) Freedom from senses (Pratyahara):

…inward focusing and withdrawal of the senses.

6) Concentration (Dharana):

focused concentration.

7) Meditation (Dhyana):

…adopting a focused yet expansive consciousness.

8) Super-consciousness (Samadhi):

…absorption into or union with bliss consciousness or enlightenment.

Yoga practice is integrative by nature. It is a whole-life practice encompassing physical, mental, energetic, soul and spiritual aspects of life. So, it provides a personal integrated context for self-examination of any problem in life. A weekly general yoga class, skillfully taught, and a brief daily morning movement and meditation practice most mornings can provide nearly anyone with resilience benefits. Yoga therapy is distinct in several key ways.

Yoga therapy is the use of evidence-based yoga for a specific health aim.

Examples include to help you change eating habits to reflect a recent medical diagnosis, increase movement safely after an injury, or help to manage your inflammatory back pain. There is a growing collection of literature on both the mechanisms of how yoga does what it does, and also the use of yoga for particular medical or life conditions. So, the yoga therapist today uses yoga that draws from both the thousands of years of wisdom tradition, and current Western science to inform her work.

Can taking a well-taught weekly yoga class give you a therapeutic benefit? Absolutely! If you can’t find an accessible general class, or if you need more personal adaptation there is personal yoga therapy.

So, a yoga therapist is operating more clinically – more specifically – and more personally than your average weekly yoga class teacher. A yoga therapist may prescribe collections of postures, breathing exercises, and relaxation techniques to suit your personal health and medical needs. Yoga comprises a wide range of mind/body practices, from postural and breathing exercises to deep relaxation and meditation. Yoga therapy tailors these practices and exercises to your medical and life needs.

How Do Diet and Yoga Mix?

The yoga-diet interface comes straight from the first two limbs of yoga described in the Yoga Sutras; restraints (Yamas) and observances (Niyamas). These two limbs provide a flexible guideline for living. Those who were raised in almost any spiritual tradition will find these tenets hauntingly familiar.

Let’s take non-violence or compassion (Ahimsa), the first restraint (Yama), and apply it to diet. Because non-violence with regard to food and eating means something a little different to each of us, your answer to what it means takes a bit of introspection. Here’s an exercise to help you do that.

Self-compassion (Ahimsa) Self-inquiry

You’ll need a quiet place to sit or lie down, where you won’t be disturbed for about ten minutes and something to write with and on, like pencil and paper.

Make your space comfortable (with a blanket or cushions), maybe light a candle or smudge the space with sage and/or put on some soft music. Take a minute to settle into this comfy spot you’ve made. Breathe and relax. Take a moment to think about your own food choices as well as your thoughts about your food choices.

Breathe and relax.

Can you become aware of how you are compassionate with yourself in terms of both your choices, and what you think about your choices? Can you become aware of how you are compassionate – how you treat yourself well – with food and how you view your food choices & their results – on your body, your health, your family?

Take a few moments to note down the ways you are compassionate with yourself. How do you treat yourself with love, peace, kindness with regard to food and how you think about food?

Breathe and relax. Now, take a moment to think about the ways you are not so compassionate with your food choices and how you view them.

Breathe and relax.

Please know that we by nature have a certain amount of storminess within. It’s normal. We think and do things that seem self-destructive. Do you under-eat or overeat often, deny your body’s messages for food or water, or stress eat rather than integrate the inevitable strong emotions that pop up in your life? Do you listen to the latest media on what, when or how to eat rather than the messages of your own body? How much time do you spend wishing your body were different? Breathe and relax. Take your time and please hold yourself kindly as you examine these uncomfortable possibilities.

Take a few moments to write about what came to you. Remember there is no need to fix things – in fact – jumping in to fix things may interfere with taking in the lessons, and fully integrating the experience – instead, notice, breath, relax, and feel. Take note of how your body feels as you unpack your awareness.

Each of the restraints (Yamas) and observances (Niyamas) can be explored in this way. One exercise I share with students is to practice each of the yamas and niyamas fully for a day, with the intention of finding out what each of them mean for you.

The flexibility of a concept like non-violence or compassion allows for each practitioner to find relevance, as non-violence – in diet, for example – for some means forgoing all animal foods (following a vegan diet) – while for others it means non-restrictive eating.

Is There a Yoga Diet?

Why, yes there is. There is a concept in yoga that focuses on qualities or characteristics (Gunas). There are three characteristics, including purity-clarity (Sattva), mobility-activity (Rajas) and restraining-obstructive (Tamas).

Different foods have these characteristics, and the yogis suggest that we take a primarily pure-clear (Sattvic) diet, which is a light diet rich in vegetables, appropriate whole grains and spices, and avoid too many heavy (Tamasic) foods, which are energy rich and devoid of nutrients or life.

What is Ayurveda?

Ayurveda is often called a sister science of yoga, and is its medical and healing system. It is as complex as Western nutritional medicine, so a brief paragraph does not do it justice. I think of Ayurveda as the original mind-body-spirit integrated medicine developed thousands of years ago. Its foundational principles describe an elegant nature-based mind-body-spirit integrated system that makes intuitive sense.

Ayurveda honors the rhythms of nature, the earth and life. Your schedule of sleeping and rising, eating, moving and even learning have a peak rhythm based on who you are, where you live, the season, and time of day.

How Does Ayurveda Fit Into Yoga Therapy?

A driving principle in Ayurveda is to find balance of the five elements (earth, water, fire, air and ether) of which all matter is composed. So, an Ayurvedic diet uses the taste, temperature and characteristics of food that reveal a dominant element to aid in rebalancing. Generally, like increases like (ex, spicy food on a warm day will make you even warmer) and opposites balance (cool food on a hot day will cool you off).

Western clinical science has been finding, over the past decade or two, that much of what Ayurvedic practitioners have suggested for thousands of years actually has Western scientific validity. The sorting, testing, validating and adapting process of Ayurveda to our Western modern life is going on right now.

How can Yoga Therapy benefit Nutrition-related Conditions?

With recent scientific advances into nutritional psychiatry, digestive health and genetics, it seems every health condition is a nutrition-related condition. Certainly the chronic conditions – those that take years to develop – are prime targets for lifestyle medicine, including yoga therapy. What you eat profoundly impacts every aspect of your life.

That said, there are some particular life events and medical conditions where blending yoga with integrative clinical nutrition have been shown to be especially helpful.

Health conditions that respond to nutrition and to yoga therapy:

Digestive Health:

Every gut imbalance is a mind-body issue. In Ayurveda, the first thing you might do to improve digestion is to eat in a calm and pleasant environment. Eating mindfully, chewing adequately, moving and breathing to support digestion have been only recently considered in modern nutrition yet can transform your digestion. Using these yogic principles along with Western integrative protocols and medically indicated diets can rebalance many a digestive system out of whack.

Mindful eating is a meditative practice that has done nothing less than transform the way I am many integrative nutritionists do what we do. If you’re interested in beginning this profound eating practice (for those who want to eat well…but don’t), I’ve developed a mini-course to help you get started.

How to eat: Mindful Eating Mini-course

Emotional Eating and Eating Disorders:

Stress, anxiety and wildly unhealthful Western beauty ideals have created an epidemic of body self-hatred and deeply disordered eating patterns in women and men of all ages. Diet culture is everywhere and hard to escape. The truth is that you have a natural weight and shape, and beauty comes in every shape, size, color, age and variety. Your intrinsic value as a human is NOT connected to your body size. Every person has value. Learning to manage stress through life rather than food, and learning how to feed, and how to love your healthy body as it is can help you heal these deeply destructive, and at times downright deadly issues.

Metabolic Health:

Diabetes, Heart Disease, and other ‘Syndrome X’ conditions. Yoga therapy can help you move safely if you don’t move very much. It helps cultivate a kind and gentle mindset toward stress and your own body. It can help you open your heart and it supports realistic behavior change. It helps reduce stress. Combining yoga, and mindful meditation with Western medically indicated diets and strategies for these “X” conditions can be wildly successful. I’ve seen it – over and over and over again.

Much of my writing and teaching over the past couple decades have focused on how to heal body and mind from metabolic issues combined with emotional eating. My first book, Every Bite Is Divine, focuses on my own struggle with weight and eating, and is a foundational text for much of the work I do.

Inflammatory Pain:

Our Western diet is creates lots of inflammation. Inflammation combined with stress have made pain and inflammatory conditions like osteoporosis, arthritis and even complex conditions like fibromyalgia yet another epidemic largely preventable. My beautiful colleague Kathie Swift and I have been working together on integrating movement, nutrition and imagination – the mindset around pain – into a collection called Freedom from Pain. To see people come to us hurting, and leaving with a smile – is so satisfying!

Cancer:

The inflammation, fear and treatments of cancer can be really hard on the body, and the level of uncertainty this particular diagnosis brings can be nearly unbearable. Yoga to the rescue. I have a friend-colleague who has developed a program combining nutrition and yoga therapy for cancer diagnoses.

Check it out.

Aging:

Nutrition and movement are central to a healthy aging process, but it’s not easy. Keeping an eye on injury prevention, learning to work at your own pace and to create a way of eating that truly supports the increased nutrient demand (and waning energy needs) of aging is tricky. But, we’re doing it every day.

Pregnancy:

If there’s one time in a woman’s life where she eats well and learns to use the incredible power of her own breath and specific gentle movement to address her well-being, it’s while she is growing a new human inside. These are a natural combination of yoga and nutrition counseling and support.

This is really just the beginning of what a thoughtfully designed therapeutic yoga program can do. For each of these therapeutic areas, there are yoga therapists, and well-trained integrative licensed nutritionists that can help you navigate lifelong health and well-being.

If you or someone you love is interested in working in this with way, check out Truly Nourished, a high-impact personal program that blends nutrition clinical science with the wisdom of yoga and meditation.

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