Craving sweets is usually associated with emotional satisfaction. We often feel guilty indulging our taste for sweets. Craving sweets may not be such a bad thing. Sweet is the most important and healthiest taste, followed by salty and sour tastes, followed by bitter and pungent tastes. It is the predominant and most abundant taste in healthy food, and also leads to the greatest emotional satisfaction. It is important to differentiate between healthy and unhealthy sweets. Healthy, sweet flavors come from complex sugars naturally found in grains, beans, and vegetables. These complex sugars break down in the digestive process and release their sweetness through chewing.
Healthy food is predominated by a mildly sweet, pleasant, and satisfying taste. Complex sugars give us steady and long-lasting energy. However, simple sugars from refined and processed grains, sugar, honey, fructose, and alcohol, often cause our blood sugar to spike and then crash. These same simple sugars create an acidic condition in our blood that causes a loss in minerals and other valuable nutrients that neutralize the acidity. If we don’t get enough healthy, mild sweets, we tend to crave poor quality sweets available from refined carbohydrates, simple sugars, and/or alcohol. The natural sweet taste in the modern diet is hard to find. However, in all traditional diets, there was an abundance of sweet tastes from grains, beans, and vegetables. The sweet taste was enhanced through various cooking styles.
We can satisfy our need for sweets by choosing different grains, beans, and vegetables in different cooking combinations. There are three types of healthy sweet tastes: well-cooked, well-cooked and puréed, and light, refreshing sweets. Natural sweetness can be enhanced with the use of grain-based concentrated sweeteners such as rice syrup and barley malt.
Here are some suggestions that demonstrate the different types of healthy sweets and how to recognize them.
Onions, carrots, winter squash and sweet potatoes all become sweeter the longer they are cooked.
Well-cooked and Puréed
Puréed vegetable soups are sweet and creamy and can be made from onion and cauliflower or carrot and sweet potato.
Light, refreshing sweet
Light, refreshing sweetness can come from steaming, blanching, or quickly sautéing greens such as kale, broccoli, or Napa cabbage.
In a recent entry , I began to discuss the benefits of cooking food. Cooking is a lifetime study that makes humans unique. It is a practice we can enjoy and learn from everyday without end.
Each method of cooking affects the color, taste, aroma, and textures of foods in different ways. The best cooking looks good, smells good, tastes good, and holds our interest for the entire meal. We receive the most nourishment and satisfaction from the variety of flavors that are present when enjoying the combination of raw, cooked, and naturally pickled and fermented foods at our meals.
Cooking enhances the bioavailability of nutrition in foods by concentrating certain nutrients on the surface, making them easier to digest and absorb. I’d like to illustrate these points by looking at just a few methods of preparation.
-Naturally pickling and fermenting foods is a unique method of preparation because nutrients and probiotics are produced that simply did not exist before. Naturally fermented sauerkraut is much more than cabbage and sea salt. We recommend miso (grain and bean ferment), sauerkraut (vegetable ferment), and umeboshi plum (fruit ferment) in our macrobiotic practice because they aid in the digestion and assimilation of the full range of plant-based foods.
-Baking makes foods look and taste richer. It is considered healthy, but the main result of baking is that the fats and proteins in the food become more bioavailable.
-Blanching brings out the intense brightness of vegetables. This is because it enhances and concentrates the B vitamins, vitamin C, as well as minerals.
-Currently, there is much controversy over the use of oil in cooking. Is cooking with oil beneficial or harmful? It is a question I have been pondering a long time and I would like to share some thoughts. Oil has been used in cooking for thousands of years in the world’s long-standing civilizations. It is also used in the cuisines and cultures with the highest longevity. I wonder if cooking with oil is being studied out of context.
It seems to me that high quality sesame or olive oil, used sparingly, has a similar effect as salt in combining with foods. In macrobiotics, we only use salt in cooking in a way to bring out the natural flavors of food without leaving a salty taste. We recommend using oil in a similar way so that it enhances the flavors and energetics of the food without leaving an oily taste. My observation is that the elimination of oil for periods of time (weeks or months) can provide substantial benefit. However, do these benefits last over sustained periods of time? I think it will be seen over time that oil, used properly, has a deeply nourishing and protective quality for the bones, joints, blood vessels, and nervous system.
I hope that these ideas stimulate your creativity to prepare meals that are deeply satisfying and nourishing. The final act of cooking is our enjoyment, chewing well, and giving thanks to nature, the food, and to the cooks. All of these thing wake up the goodness in the food. I will be further exploring these ideas in future blogs.
It’s becoming apparent that macrobiotics is the healthiest approach to diet and lifestyle. I’ve spent the past 43 years developing and refining the best possible ways to achieve the maximum benefits from this way of eating and living. A student of mine once said that no one can dispute that the practice of yoga is more than just a physical practice around movement and stretching. Yoga is based around a core of spiritual beliefs that guide the practice. The same can be said about macrobiotics. The development and cultivation of a deep sense of appreciation for food and all of life guides and completes the practice. In a practical sense, we emphasize an orderly and structured approach to eating and living.
The most important aspect of these practices grows from a desire to be healthy. The approach that we take helps people rediscover their natural appetite that leads to lasting health. We stress eating habits as much as food choices so we can experience deeper satisfaction from our meals and greater enjoyment of our food. I’ve compiled this list of things to keep in mind to move you in the direction of health. Use this guide as a primer for planning anything from meals, to menus, to outlining goals for transforming your lifestyle practices.
—good eating habits lead to healthier food choices and greater satisfaction
—orderliness and regularity with our eating habits leads to an increase in openness and variety
—balance perpetuates itself
—our sense of balance comes from aligning with nature’s orderly cycles
—indigenous and local foods create the strongest connection to the environment
—format meals around grains, beans, vegetables, and local, seasonal fruits at home or away
—have vegetable soup with one meal every day
—emphasize life-related activities (such as walking outside, cleaning, or taking the stairs)
—surround yourself with green plants in rooms where you spend time
—create a strong and nurturing support network
8 Comments | Tags: 7 Steps, Adjusting Your Diet, Anti-aging, diet and health, digestion, Eating habits, Environment, Exercise, healthy eating, healthy living, Macrobiotic Counseling, Macrobiotic Diet, Macrobiotic Philosophy, Macrobiotics, Neal Barnard, Plant based diet, plant-based diet, Weight loss, whole-foods
On December 28th around 8 p.m., Susan and I were in a restaurant having dinner with some friends. There was a call on my cell phone from Norio Kushi. Norio and I have been close friends for many years. He wanted to let me know personally that his father had passed away that morning. He wanted to give me the details before the news went public. Knowing this day would come did not lessen the shock.
Michio and Aveline Kushi were my spiritual parents. They invited me into their family shortly after we met. Even though I am dedicating this memorial to Michio, it is difficult for me to think of and remember him without also appreciating and acknowledging Aveline.
I met Michio in February, 1969 when he came to lecture in Philadelphia before we opened our store, Essene. I got to the lecture early simply so I could ask him a question. I told him I was opening a macrobiotic store, and asked him if he had any advice for me. His words were: “Keep it clean. If it isn’t clean, it isn’t macrobiotic.” These words stuck with me forever, and I think his words were one of the keys to our success. The same effort we put into keeping the store spotless, we put into the quality of our food and the quality of service to our customers.
At 19, I was lost and confused, and had no idea about how I wanted to live my life. The one thing I knew for certain was that I didn’t want to follow in the suggested path set by society. I had recently read George Ohsawa’s books that talked about a brighter future and how we could create our health and happiness, but I needed more. At the lectures, Michio spoke of everything under the sun, from the meaning of life, to how to cure cancer, to world peace. One, peaceful world was the central theme to Michio’s message. He taught that world peace can only be achieved through healthy people.
On the second day of Michio’s lectures in Philadelphia, I was invited to the home of Rod and Peggy House with about twenty others. At this gathering, Michio said that he didn’t want many friends. The statement startled me. Michio followed by saying he only wanted just a handful of friends who could really understand this way, and together we could change the world. At that moment, I knew I wanted to be one of those friends. Meeting Michio changed my life.
He had an amazing and indomitable spirit. In the early 70s, when I tried to expand the Essene distribution company too quickly, we ran into serious financial difficulties. As we were walking out the door on the way to a lecture, Michio paused and told me not to worry. He said that even if I lost everything, we would simply start again from my own home. This struck me deeply yet again, and demonstrated to me how clear and penetrating Michio’s insight and advice was in all areas of life. Incidentally, we were able to reach a settlement, close the distribution company, and save the store.
No one could keep up with Michio; he was relentless in the pursuit of his dream to change this world. He often talked about lighting fires as he endlessly travelled the world to inspire people and ignite them into action. Michio taught me that anything was possible and I always admired his vitality. His endless spirit continues to inspire my life and my own approach to healing. “The Book of Macrobiotics” largely sums up the heart of his teachings. I wanted to move to Boston to study with Michio, but Essene, being in Philadelphia, kept me there.
I went back and forth between Boston and Philadelphia to continue my studies and maintain my connection with Michio. Michio popularized study houses, which were houses run by individuals or couples where we could live, practice, and study together. The study houses made macrobiotic education both affordable and practical. I attended Michio’s leadership seminar for two months in 1973. In addition, I stayed at different study houses for two weeks twice a year. I also attended every new seminar that Michio created and sponsored his visits to Philadelphia. Through these regular visits, my friendship and mentorship with Aveline began to grow and became a crucial part of my life. During this time, it became apparent to me how Aveline was both a powerful stabilizing factor for Michio as well as a driving force for the entire macrobiotic movement.
In 1981, during my twelfth year of practice, Michio asked me if I ever doubted macrobiotics. When I replied “No,” he told me that now I could change the entire world. I was very blessed to have met Michio at such a young stage of my life. He told me on a few occasions that he was born too early to see the fruits of his labors, but that I would, and I took that to heart. He also told me that the macrobiotic movement would follow the development of this country, where the ideas started in Boston, but were enacted in Philadelphia. This is also part of the reason why I have chosen to remain in Philadelphia.
Michio had a powerful psychic ability that he used in his counseling. He had an amazing ability to see not only people’s specific health, but even certain foods they had eaten on certain days. I was often self-conscious that he would be able to tell I had been eating something he may not have approved of. His long term predictions were amazingly accurate. He painted a picture for society more than forty years ago that I would say that today, are precise. He saw in the 60s that we would continue down a path towards increasing degenerative illness, social unrest, over medication, and the further destruction of the environment. The vast scope of his teachings demonstrated very clearly the relationships and connections between diet, health, environment, and spiritual development.
The last time I saw Michio was August 3rd, 2013 at the Kushi Summer Conference in New Jersey. Michio scolded me among my peers for recommending sardines to a shared client. He asked me if I could help the client with plant-based recommendations alone, and if I was following up regularly to tell them to stop the sardines when they were no longer needed. The scolding was relentless and beyond intimidating and I did my best to remain calm and stand by my recommendations. I finally said “You know, Michio, that not everyone practices the way we like them to,” and that changed the tone. There was a running joke among the teachers about sardines for the rest of the conference. It was an experience that I am sure I will ponder for the rest of my life.
The last time I spoke with Michio was this past October. I called him just before Susan and I left for the teachers’ meeting in Lisbon to ask him if he had any messages for the group. He asked me to give his and his wife’s, Midori, regards and he hoped that everyone would study well together. These were the last words we exchanged. I always called on January 3rd or 4th to wish him and his family a happy new year, so I was very glad to have called him then. Otherwise, we would not have spoken.
There was no stone he left unturned regarding the education about all of health and all of life. Michio had a powerful presence and magnetism; people wanted to be around him. He had an amazing ability to inspire people and encourage them to pursue their dreams. People would travel great distances just to see him, and would also pay large sums of money for his counsel and guidance. He constantly tried to help people see and realize their full potential in both health and life.
It is my hope that the depth and scope of Michio’s contributions will be more fully understood. Before Michio, there was no natural foods movement because there were practically no natural foods. He encouraged the development of local, natural food producers and processors, food stores, restaurants, educational, publishing, and distribution centers. High-quality, natural foods as well as pickled and fermented foods are now widely available and sought after. He was largely responsible for introducing futons, the practice of acupuncture, shiatsu massage and making the work of Masanobu Fukuoka (the author of “One Straw Revolution”) known. His teachings have influenced people from all walks of life, across the entire range of professional and artistic fields.
We are on the cusp of a nutritional and biological revolution which is laying the groundwork for the age of macrobiotics. The future of macrobiotics is with those who can understand, reinterpret, and express the teachings of Michio, Aveline, and their associates for our times. Now that both Michio and Aveline have passed, I find it more important than ever to dedicate the next part of my life to mentoring the new generation of macrobiotic teachers and leaders. I want to align with those who are like-minded so that our combined expression conveys the attractiveness and timeliness of the spirit and teachings of macrobiotics.
It is hard to express the loss and sadness of Michio’s passing. I find it unfortunate that his work is not more widely acknowledged and recognized today, despite how many lives have been transformed by his life. However, I feel that recognition of Michio’s contributions to society will continue to grow, as will his memory. It is my hope that we as his students and associates can bring honor to the teachings that he and Aveline gave to us.
There will be a memorial service followed by a reception in Boston on January 31, 2015 to honor and celebrate Michio Kushi.
There is one mind common to all individual men. Every man is an inlet to the same and to all of the same. He that is once admitted to the right of reason is made a freeman of the whole estate. What Plato thought, he may think; what a saint has felt, he may feel; what at any time has befallen any man, he can understand.
Ralph Waldo Emerson
This quote has recently been on my mind; it has a strong ring of truth in it. It is clear from much of Emerson’s work that he was able to connect with the common mind and experience of humanity. It stands to reason that we can apply the idea of one common mind to one common heart. The shift that we are currently experiencing shows us that empathy is growing in society.
We can see in the news everyday that there is more awareness in our culture for both the joys and sufferings of others. It has been recognized for some time, on an intellectual level, that our modern society is headed for trouble. Now, we are feeling the emotional aspects of these troubling truths whether in the realm of civil and human rights, animal rights, planetary health, or the connections being made between diet and overall health. What starts in the mind can develop into a feeling, and once feelings are experienced, our ability to act becomes much more natural.
We are all going into the future together for better or worse. Now is a time where we have the opportunity to engage our common mind with our common heart. Experiencing our common heart can enable us to work together and begin moving towards a brighter future for everyone.
1 Comment | Tags: Macrobiotic Philosophy
I invite you to take the MACRO leap.
Macrobiotics is not a fad diet; it is humanity’s original way of eating. Perhaps most importantly, macrobiotics is a lifestyle for everyone. The practice is all-inclusive because it is a constant journey of adding healthy, balanced practices into daily life. Practicing macrobiotics is flexible and adaptable to anywhere we happen to be.
This way of life is based on the dietary and lifestyle traditions of all of the world’s long-standing civilizations. These civilizations learned to create health and longevity through adapting to their climate and specific conditions. Each culture contributed to our global culture through its cuisine, history, arts, and sciences.
Our nutrition comes from plant-based foods either directly or indirectly. We receive second-hand and inferior nourishment from animals who have eaten these foods. Grains, beans, and vegetables enable us to make a direct connection to nature and the environment. Choosing local and indigenous foods makes the strongest and most direct connection to where we live. Grains, beans, and vegetables alone also provide enough food to feed and sustain a global population.
Macrobiotics is an empowering practice that awakens and deepens our confidence in our own ability to create and maintain lasting health. We can start immediately with just one meal, and expand and develop our practice over time. As we move in the direction of health, we experience a deeper connection with our own source of life and nature. We begin to move towards fuller physical and emotional well-being, and our fears and anxieties melt away.
The macrobiotic diet has many things in common across cultures, such as the cultivation of grains, beans and vegetables, as well as the natural preservation practices of pickling, fermenting, smoking, salting, and drying foods. Along with an appreciation of broader, universal patterns, there is also an appreciation of unique connections to locality. There is no one “Chinese food,” “French food,” or “Italian food,” but different regional cuisines that express a people’s harmonious relationship with a locality or region. Macrobiotic practice helps us to develop an orderly rhythm to life and a deep resonance with our unique circumstances.
Pickling and fermenting foods using traditional methods naturally preserves the foods. Secondly these methods enhance the taste and nutritional qualities of the food. This transforms the life of the food by inviting bacteria, microbes and oxygen to derive nourishment from the food and transform it into something new. The most unique and enjoyable foods and beverages in the world come from a simple principle of inviting life in. This is one of the core messages of macrobiotics: let life in.
From this, everyone can learn to make health-supporting choices, no matter the circumstance. The orderly practice of macrobiotics supports the transformation of healthy choices into healthy habits. Our health and environmental health are related. The environment is a direct reflection of our collective state of health. The macro leap embraces the outwardly spiraling journey towards health, for with health, there is life. Are you in for the macro leap?
In Oriental medicine, the body is thought to be composed of complementary systems. In our digestive system, we actually have a second brain called the enteric nervous system. The same kind of cells are found in both systems. From birth, our gut bacteria guides the development of our immune system and brain. This ongoing relationship continues throughout our life. The digestive system processes liquids (food and drink); and the nervous system processes vibrations, or thoughts and images. Healthy digestion fosters healthy thinking.
Creating healthy gut bacteria starts with good eating habits. That means sitting down to eat without distractions, at regular, recurring times. In addition, good gut bacteria are fostered by natural activities, like walking, gardening, cleaning and sex.
Our gut is nourished by both prebiotics and probiotics. Prebiotics are in essence fiber and serve as food for the probiotics, which are the actual bacteria and yeast that inhabit our digestive system. Probiotics aid in the synthesis of vitamins and other valuable nutrients.
Fiber has a variety of functions: it activates and scours our digestive system, and binds with toxins and cholesterol to expel them from our body. Fiber encourages the growth of healthy bacteria and suppresses the development of harmful bacteria. Naturally fermented, pickled and unpasteurized foods are important and healthy sources of probiotics.
The most important prebiotics are found in whole grains, beans, fruits, and land and sea vegetables. Sea vegetables include the most common seaweeds, like Nori, dulse, wakame and kombu.
Try to get a variety of naturally pickled, fermented, and unpasteurized foods, which come from grains, beans, fruits and vegetables. The most important probiotics are miso, umeboshi plum, sauerkraut, and kimchi. The full value of miso comes out when used as a soup. When miso soup is made, the enzymes become activated and the liquid form is easy to absorb into the digestive system. Umeboshi is a unique Japanese plum that encourages growth of healthy bacteria, and suppresses unhealthy bacteria. It has a salty and tangy taste that goes well with grains.
Try to observe the connection between your digestion and your moods and thoughts. I hear consistently from my counseling clients that they feel better, think more clearly, and sleep more soundly in a very short period of time. A combination of sound eating habits, healthy activities and dietary choices creates the best nourishment and digestion.
Order and structure fosters health, vitality, and creativity. We can see from the recent Huffington Post article that various types of creative geniuses across cultures had specific routines for mealtimes, sleep, and work. Could it be that the structure of their lives was the key to their creativity?
Ben Franklin’s routine stood out the most for me because his meal and sleeping times closely parallels the schedule that I encourage in my book and seminars. The article does not go into the details of their diets, but Ben Franklin talks about his dietary habits in his autobiography. He became a vegetarian at the age of 16 and returned to his vegetarian practice throughout his life. He believed that grains promoted health and vitality. I also learned today that he was the first American to introduce tofu (tau-fu) to the Colonies by sending soybeans to John Bartram in Philadelphia in 1770.
Creativity comes from nature. There is nothing more amazingly and wildly creative than nature itself. Our real creativity comes from aligning ourselves with nature, both with our food and daily schedule. Our approach to macrobiotic practice which encourages having a daily schedule may seem restrictive, but all of these creative people had one thing in common: a regular, daily schedule. We can see from Ben Franklin’s example that macrobiotic practice helps us get in touch with the creative spirit of nature.
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A few weeks ago, I posted about a guiding image of health I refer to when considering a healthy body and mind and I touched lightly on emotions. In this post, I’d like to talk a bit more about how emotions are inseparable from our health.
Emotions specifically depend on liquids. Without liquid, we would have no emotion. Culturally, we can imagine it as: when are we more emotional? When do we visit bodies of water, and for what reasons? How does our language express the observation of emotions in others? What kinds of liquids do we use and for which purposes for expressing which emotions? Though these are all interesting questions to ask; I’ll follow up with some answers, as quickly as I can.
People tend to be more emotional during the full moon. People will contemplate beside a lake, follow the path of a stream to explore, bring a loved one or a friend to the bank of a river to watch it flow, or to intake the power of the ocean. When we talk about emotions, we can refer to an overly sentimental person as sappy, or wishy-washy and in the other extreme barren or dry. It is interesting that we drink beer at sporting events, wine for intimate evenings, tea or water to relax or calm down. Liquid carries these drinks into our bodies and the character of each one brings about different emotional states.
Water itself permeates every aspect of life, and the human body and the planet itself is composed mostly of water. Water is associated with the unconscious and is included in all types of ritual- be it something as simple as a celebration at a sporting event or a spiritual ceremony. There are ponds and lakes–places where water gathers. And there are streams, rivers and oceans, which are places where water moves. This brings me back to the vision, or image, of health and the mountain stream’s emotional complement: healthy flow.
There are natural and healthy emotions. Like a mountain stream in equilibrium, we associate streams with tranquility, curiosity, joy. This is our natural emotional state. Our natural emotions, when consistent, encourage a healthy flow in our body and mind together. In an unnatural state, there is disruption. I am saying that emotions are not positive or negative, but that the state of our emotions is either natural and healthy, or disrupted. In disrupted, unhealthy states, our liquid is either stagnant or surging. Stagnancy, or lack of movement, can be expressed as desensitization, depression or numbness. And surges, which seem like “boiling over”, can be expressed as aggression or hysteria.
Emotions also depend upon temperature. Emotion expresses itself when liquid comes to the surface of the body and evaporates. This partially explains how people living in or visiting hotter climates express emotions more readily than in colder climates where we may need to be “warmed up” first. The use of more fire in cooking raises our temperature. Outdoor cooking, such as barbecue, brings out a lot of emotion. Other ways of raising our temperature is in the use spices, stimulants, and alcohol. The opposite, cold, interferes with our ability to express emotions smoothly. Cold affects our bodies through ice, out-of-climate foods and chemicals (especially artificial sweeteners). Extremes of both hot and cold have disruptive effects on our emotions and in turn, our physical and mental health.
It follows then that the state of our emotional health has the capacity to affect the course of our overall health, either in a more natural and healthy flow or into more disrupted and unhealthy flow. Because health craves health, a flowing and joyous emotional state helps us flow with healthy habits. This season is a perfect time while in the company of family or friends to return to our natural state of tranquility, curiosity, and joy.
I’d like to share with you this report from the Macrobiotic Teachers and Practitioners Conference recently in Lisbon.
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