FOOD, NUTRITION & CULTURE

So the next time you see someone with a spring in his step
and a smile on his face just ask him what he ate the day
before!
 WHAT IS FOOD?

 Food is a conduit for nutrients.

MEXICAN FOODS

OCTOPUS

Food is culturally defined, what is considered a food in

Culture A is not necessarily a food in Culture B.
 Is eating a psychological need?

But everyone knows that emotions, fatigue,

hormones, some circumstances and events, certain
people, boredom and a lot of other factors can sound
the hunger bell,

Eating may have less to do with physical needs than

it does with psychological.
 Eating well – what does it mean?

 Our weight remains normal – not too low and not to

high
 Our weight remains stable – not going up and down all
the time
 All necessary food groups and vitamins are available
 Eating becomes and remains an enjoyable experience
 Know Your Body

There are two distinct, yet inter-related, classifications of a

person in Ayurveda.

The first relates to the body, and the second to the mind.

Your nature is determined by this combination of body and

mind types, and is known as your prakriti.

Prakriti means the unique physical and psychological nature.

 Dosh
The literal meaning of this is “that which contaminates is
called dosh.”
So dosh may be considered the pathogenic factors, or
disease-causing agents in the body.
Imbalance of vat, pitt and kaph dosh cause disease in
the body.
Knowing your dosh provides you with an understanding of
your basic physical and psychological nature, and helps you tailor
a personal diet and lifestyle that maintains optimum health and
peace of mind.

.
As an imbalance of these elemental combinations is the direct
cause of physical disease, they are the prime disease causing
factors.

Secondary factors in the disease process, like

body tissues (dhatu),
toxins (ama) and
waste materials (malas) are actually dependent upon,
an imbalance in the dosh

.
 Concept of Tri-Dosha
everything in this universe is made up of five elements,
namely, earth, water, fire, air and ether (space).

And are represented in the human body in different forms.

bones and teeth are earth,

blood and lymph are water,
Metabolism is fire,
Oxygen is air, and
Ether is the spaces found between matter, represented best
by vibration or sound.
Each dosh is formed by the combination of basic five
elements, earth, fire, water, air and ether (space).

Vata is a combination of Ether (space) and Air,

Pitta is formed by combination of Fire and water and

Kaph is a combination of Water and Earth.

 Vat (Nadi: aidh )
In Ayurveda Vat is one of the tri dosh that is believed to be the
combination of air and space (ether).

Vat governs many basic functions of the body like breathing,

heart pulsation, blood flow, all expansion and contraction,
movements in the muscles and tissues, and the way our thoughts
cross our minds.

Vat also controls feelings and emotions such as freshness,

anxiety, fear, nervousness, pain, tremors, and spasms.
Hence it is believed that the initial cause of diseases in the body
and mind is Vat imbalance.
Vat regulates some of the basic functions of
human body, hence the imbalance in vat can
cause several health problems including
headaches, hypertension, dry coughs, sore
throats, earaches, anxiety, irregular heart
rhythms, muscle spasms, lower back pain,
constipation, abdominal gas, nervous stomach,
menstrual cramps, and other sexual dys-
functions, arthritis.
Most neurological disorders are related to Vat
imbalance
 A Food Plan to Balance Vata Dosha
You should include in your diet the food that is warm,
moderately heavy, slightly oily (garnished with butter and fat),
sweet, soothing and satisfying. All such foods are good for
settling disturbed Vat.
Food items such as warm milk, cream, butter, warm soups,
hot cereals, fresh baked bread, ripe fruits, salted nuts are good
for vat.
Breakfast is very important for vata people.
Vata person should avoid high caffeine drinks instead of them
they can opt herbal teas.
.
 List of Unfavorable Food Items
Vegetables : Broccoli,Brussels sprouts,cabbage,cauliflower
Celery,,leafy green vegetables, mushrooms,
peas, peppers, potatoes, sprouts,tomatoes

Beverages: Chocolate Milk,Coffee,Cold Dairy Drinks,Ice Cold

Drinks,Mixed Vegetable juice
Pear Juice,Pomegranate Juice,Soy Milk
(cold),Tomato Juice

Meat; Red Meat

The colours that correspond well with the Vat
dosh are warm and gentle such as yellow, and
brown

People having vat constitution should wear

Jamunia or Katalia as this stone associate well
with Vat dosh and drive positive influences.
 PITT DOSH ( Madhya Nadi: )

In Ayurveda Pitt is known as Energy of Digestion and

Metabolism. In human body

Pitt represents the fire element; it includes

gastric fire or digestive fire,
action of enzymes and amino acids that play a major role in
metabolism, and the neurotransmitters.

.
Pitt is hot, sharp, light, oily, liquid, and spreading in nature. It is
sour, bitter, pungent to the taste, and has a fleshy smell.
Pitta is an element of fire hence any imbalance in pitta
usually causes fevers, inflammatory diseases, acidity,
ulcers, rashes, digestive problem etc. It can also cause loss
of strength, heart problems, skin problems, jaundice and
hair problems
A Food Plan to Balance Pitta Dosha

Pitt is related with fire and control digestion and metabolism, body
temperature, and biological transformations in the body.

Usually Pitta people have strong efficient digestion, they can generally eat
about everything but. Excessive use of salt, overuse of sour and spicy food
and overeating are the main causes that trouble pitt.

Alcoholic and fermented foods should also be avoided. Pitt person should
not take coffee also as the acid in the coffee is also pitt aggravating, instead
they can have herbal tea like mint.

instead starchy vegetables, grains and beans, salad, milk and ice cream
should be included in the diet.
The pitta people should use colors that are cool and calm,
for example, blues and greens. These colors provide a
soothing effect and help to control pitta.

The stone should be worn by pitta people is Moonstone

List of Unfavorable Food Items
Vegetables Beets,Carrots,Garlic,Hot peppers,Onions
Radishes,Spinach,Tomatoes
Fruits Apricots,Bananas,Berries,Cherries (sour)
Grapefruit,Papayas,Peaches
Dairy Buttermilk,Cheese,Egg yolks,Sour cream,Yogurt

Beverages Apple cider ,caffeinated beverages ,carbonated

drinks ,carrot juice chocolate milk, coffee ,
grapefruit juice, iced tea, iced drinks lemonade
papaya juice ,tomato juice, sour juices
Meat Red meat and sea food in general
 KAPH DOSHA ( Ananya Nadi;)
The dosha of Kaph is an alliance of water and earth elements. Kaph
represents the Energy of Lubrication and Structure in Ayurveda. Kaph
comprises all our cells, tissues and organs.

Kaph molecules act as glue that hold the body together and provides it the
basis for physical structure. Water is the main constituent of kaph and
provides biological strength and natural tissue resistance in the body.

The main centers of kaph in the human body are chest, throat, head,
sinuses, nose, mouth, stomach, joints, and the liquid secretions of the body
such as mucus. The chest is the dominant seat of kaph.
 Kaph can be aggravated by, sleeping during the daytime,
eating excessive sweet foods, overeating, and eating and drinking
foods and beverages with too much salt and water (especially in
the springtime).

The main health ailments associated with kaph dosha

include diabetes, gallbladder problems, stomach ulcers, and
respiratory illnesses such as asthma.
 A Food Plan to Balance kaph Dosh

Kaph is mainly water element thus influences the

heavy, moist aspects of the body. Kaph people should
consume limited amount of sugar, oil and salt as well.
Lightly cooked vegetables and raw fruits and
vegetables are more beneficial for kaph.

To energize yourself in the morning, you can take

honey, hot water, lemon juice and ginger. Ginger tea
can also be taken

Main meal should be at the middle of the day, and only a

light, dry meal in the evening is advisable.
List of unfavorable Food Items

Vegetables Sweet and juicy vegetables, such as: cucumbers,sweet

potatoes,tomatoes
Fruits Avocados,bananas,coconut,dates,grapefruit,grapes,melons,
oranges, papayas,pineapples.Avoid sweet, sour, very juicy
fruits, in general.
Beverages Almond milk caffeinated beverages carbonated drinks
cherry juice (sour) chocolate milk coffee. grapefruit juice,
iced tea, icy cold drinks lemonade orange juice papaya
juice sour juices soy milk (cold)
Meat Red meat and sea food in general

The corresponding colors of Kaph dosh are bright colors such as

red and orange and the favorable stone is Lapis
 TYPES OF NUTRIENTS
protein
–Organic
(with C- C or C- H bonds)
•CHO,
•Proteins
•Fats
•Vitamins
–Inorganic
•Water
•Minerals.
Fatty acids

Sodium and Chlorine ions water

 THE ABC….. OF A NUTRITIOUS DIET

 Adequacy
 Balance
 Calorie control
 Moderation
 Nutrient Density
 Variety
 Carbohydrates

 Carbohydrates are essentially made up of sugar. There

are simple carbohydrates made up of just one or several
sugar units (glucose or fructose) and there are complex
carbohydrates made up of long chains of sugars.. Each
gram of carbohydrate provides approximately four
calories of energy.
 Carbohydrates are the main fuel of the body. For
instance, muscles work most effectively on glucose
although they can also burn fat. The brain can only
operate on glucose and does not use fat or proteins as
fuel.
 What is the glycaemic index?
 This is a measure of how fast a food is broken down
into single sugar units, i.e. glucose. The longer it takes,
the lower the glycaemic index (GI). The glycaemic
index does not only depend on the length of the sugar
chain, but also on the fibre content.
 That is why white rice and white bread, where the outer
layer is removed from the grain, have a much higher
glycaemic index than brown rice and brown bread.
 Foods with a low glycaemic index are often called
“good carbs” and foods with a high glycaemic index are
called “bad carbs”.
 What happens if I eat too many
carbohydrates?
 If you eat more carbohydrates than your body
needs to burn as fuel then the excess will be
converted into fat and stored.
 Try to eat “good carbs” with a low glycaemic
index. Goods carbs include fruits, vegetables,
and legumes such as beans, pasta, brown rice,
basmati rice, whole meal bread and potatoes.
 Fats
 Fats are made up of chains of fatty
acids. There are three different
types of fatty acids which are
defined by their chemical structure
and by their ability to take up
additional hydrogen atoms.
 This sounds very theoretical but
has very important health
applications as they differ in their
ability to promote bad (LDL) or
good (HDL) cholesterol. One
gram of fat yields approximately
eight calories.
 Unsaturated fats are made up of fatty acids that
can store additional hydrogen atoms. If only one
hydrogen atom can be taken up they are
monounsaturated, and if several can be taken up
they are called polyunsaturated.
 Unsaturated fats are usually liquid, this means
they are oils. They can lower blood cholesterol
levels.
 Trans-fats are unsaturated. They can be
produced from oils by introducing some
hydrogen atoms into oils so that they become
solid. Trans-fats are mainly used for industrial
food production
 Fats serve many different purposes. They are an
important energy store which can be activated when the
body has run of glucose. Fat deposits insulate the body
against the cold. Fatty acids are also important
components for cell membranes and hormones and
may even have a role in keeping us mentally stable. Fats
are needed to make use of some vitamins such as
vitamin A, D, E and K.
 LDL Cholesterol
LDL cholesterol can build up on the walls of your arteries and
increase your chances of getting heart disease. That is why LDL
cholesterol is referred to as "bad" cholesterol. The lower your
LDL cholesterol number, the lower your risk. The table below
explains what the numbers mean.If you have heart disease or
blood vessel disease, some experts recommend that you should
try to get your LDL cholesterol below 70.

LDL Cholesterol LDL-Cholesterol Category

Less than 100 Optimal
100 - 129 Near optimal/above optimal
130 - 159 Borderline high
160 - 189 High
190 and above Very high
HDL Cholesterol

When it comes to HDL cholesterol -- "good" cholesterol -- the

higher the number, the lower your risk.
This is because HDL cholesterol protects against heart disease
by taking the "bad" cholesterol out of your blood and keeping it
from building up in your arteries.

HDL Cholesterol HDL-Cholesterol Category

High; Optimal; associated with

60 and above
lower risk
Less than 40 in men and less Low; considered a risk factor for
than 50 in women heart disease
Total Cholesterol
Your total blood cholesterol is a measure of LDL
cholesterol, HDL cholesterol, and other lipid components.
Doctors recommend total cholesterol levels below 200

Total Cholesterol Category

Less than 200 Desirable
200 - 239 Mildly High
240 and above High
 Two kinds of lipoproteins carry cholesterol throughout
your body: low-density lipoproteins (LDL) and high-
density lipoproteins (HDL). Having healthy levels of
both types of lipoproteins is important.
 HDL = High Density Liquid Profile
 LDL = Low Density Liquid Profile
LDL/HDL =< 2.5 OK
HDL+LDL/HDL =<4.5 OK
The liver produces about 1,000 milligrams of
cholesterol a day, and you probably consume about 150
to 250 milligrams in the foods you eat.
Limiting foods with saturated fat and trans fat will help
control cholesterol levels.
 Triglycerides

 Triglycerides are the chemical form in which most fat

exists in food and the body. A high triglyceride level has
been linked to higher risk of coronary artery disease.
Triglyceride Category
 Less than 150 Normal
 150 – 199 Mildly High
 200 – 499 High
 500 or higher Very high
Blood sugar calculator
provides a description of value of blood sugar in terms of
mg/dl depending on the test type – Fasting sugar, post-meal or
post prandial and Glucose tolerance test (GTT) for a normal
person, in early diabetes and in established diabetes.

Fasting Value Post Prandial

Category of a person
Value 2 hours after
Minimum Value Maximum Value
consuming glucose

Normal 70 100 Less than 140

Early Diabetes 101 126 140 to 200
Established
More than 126 - More than 200
Diabetes
 omega-3 fatty acids?
 Omega-3 fatty acids are unsaturated fatty acids which
cannot be produced by the body itself. This means that
they are so-called “essential “fatty acids. Omega-3 fatty
acids are supposed to have a range of health benefits
such as lowering cholesterol, prevent heart and joint
disease and improving learning.
 Omega-3 fatty acids may also keep us mentally more
stable and may be tried as supplements in people who
suffer from mood problems.
 Note: Omega-3 fatty acids taken as supplements may
interact with blood thinning drugs.
 Omega-3 fatty acids can
be found in oily fish such
as cod, salmon and
mackerel.
 They can also be founds
in plant sources such as
flaxseed and walnuts.
 Proteins
 Proteins are the main building blocks of the body
and make up our muscles. They form enzymes and
hormones which are the key to virtually all body
functions. Last but not least amino acids are the
basis of our genes and the underlying script of our
individual genetic information. Proteins can also be
used as an energy source but this is not very
effective and may lead to muscle wasting.
 What happens if I eat too many proteins?

 Problems usually only occur if you eat excessive

amounts or if the main organs which process
proteins, i.e. the liver and the kidney, do not work
properly. Then the body may get overloaded. Many
protein products also contain saturated fat and may
lead to weight gain and high cholesterol.
 Even most vegetarian diets are suitable but people
eating a strict veg diet may not get all amino acids
they need.
 Try to stick to lean protein options such as fish, lean
meat, skimmed or semi-skimmed milk or dairy
products and whole grains and pulses.

 Note that refined wheat and white

rice are low in protein because the
outer layer of the grain which contains the proteins is
removed.
 What about vitamins, trace elements and
supplements?
 Many people like to use supplements but very few people
need them to correct a clear-cut deficiency having resulted
in poor health. Most people who take supplements do so in
the hope that these carry substantial health benefits, e.g.
protecting against cancer, improving the immune system
and supporting mental health.
 However, scientific evidence about the benefits of
supplements remains mostly ambiguous with a few
exceptions.
 Note that supplements are not a substitute for a
healthy balanced diet. If you decide to take a
supplement do not exceed the recommended daily
intake regarded as safe. If you are smoking do not
take beta-carotene since the combination may increase
your risk of cancer.
 What are antioxidants?
 Most processes in the body require oxygen. But oxygen
can do good as well as harm such as damaging body
cells. Antioxidants are substances which neutralize such
harmful substances. They are contained in many
vitamins such as vitamin A, C and E and some trace
elements such as selenium. They are contained in many
fruits and vegetables such as oranges, strawberries,
spinach, tomatoes, carrots and broccoli just to name a
few. Green tea is another good source of antioxidants.
Selenium can be found in pasta, bread, eggs, poultry,
beef and some fish such as cod.
 What about calcium?
 Calcium is important to keep bones and teeth healthy.
This is particularly important in people with mental
health problems. Good sources of calcium include milk,
dairy products and fish such as sardines where the
bones are eaten. Broccoli also contains calcium.
However, calcium can only work if it is combined with
vitamin D. Good sources of vitamin D include oily fish,
some cereals and eggs. Getting out and being exposed
to sunlight is another good way to get vitamin D
Stress Relief Through Food Choices

 The ability of your body to maintain

adequate reserves of energy against
the impact of stress depends to a
large extent on a well-balanced and
nutritionally sound diet.
 The food you eat, and the way you
eat it, play a significant role in your
total feeling of physical and mental
well-being.
 Stress reliving Food
 In a cup of water add dried sage leaves and boil it for
few minutes. Strain this and add honey to make it
sweet. Tea made from the sage leaves is very effective
to control stress

 As sprouts are rich in calcium, eating sprouts is a good

way to get relief from stress.
 Yogurt is also one of the best home remedies for stress
. Include yogurt in your diet, as it is rich source of B
complex, vitamin D and vitamin A.
 Sunflower seeds and Alfalfa are also effective in
eliminating the stress.
 Walking for about 30 minutes in a day has many
benefits and one of the benefits is it helps to relieve the
stress.
 Blackstrap molasses are rich source of iron and vitamin
B. Include them in your diet and you will get relief from
stress of day-to-day life.
 Whenever you find that you are stressed out beyond
limit, then sniffing ajwain seeds will give you instant
relief from stress.
 There are various ayurvedic herbs like ashwagandha
and brahmi, which are effective in giving relief form
stress. You can have them in capsule form or you can
open the capsules and empty it in boiling water and
make tea from it.
 Before sleeping in the night, have warm milk with
honey. This will give you peaceful sleep.
 To get fast relief from stress, have one teaspoon of
honey with warm water.
 300 milligrams of Ginseng aids against stress by
helping the body to naturally balance stress
hormones as well as increasing blood flow which
carries oxygen and nutrients throughout the body.

 Add some Aromatherapy to the mix and you will

be well on your way to a relaxed filled life. Try
some lavender oil in your bath water for a relaxing
bath, put a little dab under your pillow for a
relaxing nights sleep or place some on your
forehead while meditating
 Chamomile tea is well known as a relaxant. Enjoy
this tea daily. A good time is shortly before bed.
 Passion flower is normally used to calm the mind,
and to release pressure, tension and anxiety.
Passion flower is a very effective herb, to treat
anxiety and insomnia. Scientists believe that
passion flower increases the level of a chemical,
called gamma amino-butyric acid (GABA) in our
brain, which thereby relaxes the brain cells,
relieves tension and anxiety.

 Passion flower is available in the market in the

form of tea, liquid extracts, infusions and tincture.
 Kava is a type of herb, which is native to
Pacific Islands. It is a very powerful herb,
which can magically treat anxiety, panic and
insomnia.
 You should take valerian 1 hour before
going to bed, and it should not be continued
for more than 3 months at a stretch.
 Valerian is available in the form of capsules,
liquid extracts and tea,
 Prepare a paste with dry ginger and water/
milk. Apply this on your forehead. Its
cooling property will help ease off the stress
a bit.

 Take some betel leaves and wash them in

water. Place the leaves on the forehead and
leave them there for a short time. This is
likely to bring relief from stress.
 It is advisable to have 5 almonds, along with
a glass of warm milk, every morning, to get
respite from stress.
 Almonds, pistachios and walnuts are high
in the antioxidant vitamin E and zinc —
both good for boosting your immune
system.
 Those nuts are good sources of B-vitamins,
which help the body manage stress, too.
Since nuts are high in (healthy) fat, stick to a
1/4-cup portions
 Munching on crunchy foods also helps beat stress.
Nutrient-rich carrots, celery and other crunchy,
fresh veggies offer satisfying crispness but won’t
bog you down with too many calories.
 Chocolate lovers know that just a taste can cure all
that ails them and there’s science to back it up.
Research indicates that dark chocolate may lower
levels of stress hormones.
 Chocolate also contains sugar (a carbohydrate), so
it releases mood-improving serotonin.
 That’s two things, we know, but what do
these fruits have in common? They’re loaded
with potassium, a vital mineral for keeping
blood pressure low.

 Add sliced banana to your morning oatmeal

or a half-cup of sliced avocado to a
lunchtime salad or sandwich.
 Relax at Meals
 The amount of nutrients you absorb from
your food is partially determined by your
eating habits. If you are tense and eat
quickly, your food will not be properly
chewed and mixed with saliva.
 This prevents your body from being able to
extract all the necessary nutrients from your
food, and adds additional stress on your
gastrointestinal tract.
 Set a Meal Schedule
 A regular schedule for meal time is generally
best for the digestive system. Snacking between
meals and eating late at night is hard on your
body. If you need to snack, try fruits, sliced fresh
vegetables, nuts, or whole grain crackers. Plan
your snacks ahead to avoid junk.
 Listen to your Appetite
 Learn to listen to your body's needs. Are
you truly hungry? Many people eat because
of boredom, anxiety, or the need for oral
gratification. Pay attention to what you're
feeling as you reach for food. Since the same
part of our brain that regulates our appetite
is also linked to the control of our emotions
and our sexuality, disordered eating often
reflects unbalanced states of emotional
distress, such as loneliness or unhappiness.
 Eat Simply
 Read labels, know your ingredients and
avoid additives. When food contains
excessive fats, chemical preservatives, or by-
products from processing, the internal
organs--stomach, liver, gallbladder,
intestines, and kidneys--have to work harder
at their specific tasks. Try to eat fresh,
unprocessed whole foods as much as
possible.
 Avoid Caffeine
 Caffeine is a stimulant which triggers the entire
stress response in your body, stimulating the
nervous system, the heart, and the respiratory
system. Headaches, nervousness, irritability,
elevation of blood pressure, and stomach problems
can occur even with doses as low as 200-500
mg/day. (Eight ounces of drip coffee contain 220
mg of caffeine; eight ounces of percolated coffee
contain 175 mg. Cans of soda pop contain 35-50
mg.)
 Reduce Sugar
 Sugar is a stress-producing food in two
ways. When you eat sugar, your body
interprets the increased blood sugar level as
a sign that you are in a "fight or flight"
situation. Your whole body is stimulated and
readied for action. This "sugar rush" throws
your entire system out of balance, and may
produce dramatic swings in energy and
fatigue, often known as the “sugar blues.”
 Increase Your Fiber Intake
 Some people experience constipation
when under stress. In addition to
discomfort, this condition can cause fatigue
and toxic build-up in the body. Exercise
regularly, drink plenty of fluids, and eat a
diet high in roughage. Supplement with
bran when necessary.
 Drink Plenty of Fluids
 Current research underscores the vital
importance of drinking plenty of good
quality water each day. Your body is
composed of 2/3 water, just like the planet,
and every organ needs a sufficient amount of
liquid to function properly. Sodium retention
can be a stress response for some people,
particularly when fluid intake is low. This
puts an extra burden on your heart, lungs,
kidneys, muscles, skin, and brain!
 Nutritionists speak


“Food affects mood which in turn impacts personality. You are
what you eat,” says Dr. Anjali Mukherjee. It is out of proteins,
fats and carbohydrates that we make our hormones and brain
chemicals and these regulate how we feel.
 Serotonin is a brain chemical which makes us feel calm and
relaxed. “If you want a good night’s sleep, a good
carbohydrate meal is what you should have because that is
what helps produce serotonin,” ‘Serotonin is a feel-good
chemical.’ Some of the other brain chemicals or
neurotransmitters –like dopamine make us feel alert, active
and help us concentrate better. These are produced by the
amino acids, which we get from protein-rich foods like
chicken and eggs
 Refined foods are junk

 Some foods give us too much energy and too quickly.

Take a simple thing like sugar. The brain wants it to
come at regular intervals so that it can supply the
body with a steady stream of energy. However sugar
laden foods give you a sudden burst of energy, and
then leave you feeling depleted. After the sugar is
burnt up, (this can also happen during fasting).
 The bad news is that low blood sugar triggers the
release of certain chemicals in the body, which upsets
the body’s chemical balance -what in technical terms
is called neurotransmitter imbalance. The result?
Irritability, inattentiveness and mood swings.
 Research has now conclusively linked
mood swings (high level of activity
immediately followed by lethargy) to
overconsumption of sugar-laden
foods. It is not only white refined
sugar that comes under this category
but all refined carbohydrates (maida
for example) and also oils. Attention
Deficit Hyperactive Disorder (ADHD)
in children has been linked to junk
diets high in refined processed foods
and additives.
 We need nutrients for digestion too

 Junk foods do more than just upset the sugar level in the body.
We need nutrients even for digestion, and usually the nutrients
which are present in that particular food are more than
sufficient to do the job. But when our body tries to digest a
refined processed food it finds that the food doesn’t have the
nutrient required. Refined food is food stripped of it’s
nutrients. Thus the body simply takes what it wants from body
stores and that is how our bodies are slowly depleted, not just
of vitamins and minerals, but also of enzymes. Enzymes are
needed for digestion and metabolism of food and also have
other vital neurological functions,
 Often our body stores cannot provide the needed nutrients and
the deficiency thus created alters our chemical and hormonal
balance, leading to personality changes.
 A study demonstrated that less intake of
vitamin B6 may produces subtle changes
in mood even before a true lack of the
vitamin develops!
 less than adequate intake of vitamin B-
Complex may produces cramps in
mussels before a true lack of the vitamin
develops!
 Salty foods are ‘moody’ foods

 Most of us know that excess salt has been linked to water

retention and high blood pressure, but few of us know that it
has also been linked to mood. Both sodium and potassium
work together in regulating the balance of fluids inside and
outside body cells…in other words sodium and potassium are
what make our nerves and muscles work. But our sodium-
potassium ratio has been upset due to our salty diet.
 A packet of salt and vinegar crisps for
example contain up to one gram of salt,
which is half the maximum daily intake
recommended for a six year old. Our
bodies can’t handle this, and tend to
retain excess salt.
 One has to beware of the high salt
content of ready-made foods and in
hotel food. In fact even our daily lives
we use far more salt that we did
traditionally.
 excess potassium is excreted in the
urine.
 Variety is what we need

 What are the foods that are best for our mental well-being?
Not surprisingly, a variety of foods. ‘Every single food has a
specific role to play – we can use food as medicine to get a
specific response from our body’.

 It is not wise to avoid fats, which people on slimming diets

often do. Our brain tissue is comprised of 60 per cent fat and
thus we need to ingest fat.
 The good fats are the polyunsaturated fats which contain
Omega 3′s (found in tuna, salmon, walnuts, canola oil, green
leafy vegetables) and Omega 6s (found in cereals). Both these
Omega’s are essential fatty acids, in the sense that they cannot
be manufactured by the body and need to be consumed.
 Cholesterol, saturated fat and Trans Fat, which can be found in
deep-fried foods and baked goods are bad for health.
 Monounsaturated fat constains the so-called good fat which
lowers cholesterol.
 GOOD FOR THE BRAIN:

Carbohydrates – from fruits, cereals, grains and vegetables.
Protein – from soya products, milk and milk products, sea-
food, chicken, eggs and nuts.
Omega-3 Fatty Acids – from flaxseed oil and soya oil (not
hydrogenated) and rapeseed oil. Also from oily fish like
Salmon,Tuna. Dark green vegetables like Spinach. Walnuts
and Sesame seeds
Vitamin B and C – from raw fruits and vegetables.
Iron, calcium, magnesium, selenium and zinc – from a variety
of foods like vegetables, fruits, soya, milk, chicken and eggs.
Fiber – Although not directly involved in brain
 Personality &Blood Group

Blood Type A –
Tend to be cooperative, sensitive, clever, passionate and
smart. Often bottling up anxiety in order to get along with
others, they may hold in their emotions until they explode.
Many are tense, impatient and unable to sleep well. While they
are capable of leadership positions, they may not take them
because the stress is not good for their tightly wired systems.
They have roles in discovering more about and refining science,
economics, manufacturing, etc.
Blood type A's tend to have more sensitive constitutions.
Too much stress weakens their immunity more quickly
than other blood types.
Low stomach acid is common among blood type A's even from
birth. consuming fermented foods and drinks is really a must
for A's.
 Blood Type B

 Blood Type B - Blood type B individuals tend to be

balanced: thoughtful like A's and yet ambitious like O's.
They are empathetic, easily understanding others' points of
view, yet often hesitating to challenge or confront.
Chameleon-like and flexible, they make good friends.
 Peter D'Adamo found that While their immunity is strong, they
are more prone to slow-growing viral infections and
chronic fatigue.
 They may also have problems with hypoglycemia and blood
sugar, especially if they eat the wrong foods.
 Blood Type AB
 Blood Type AB - Tend to be very charming and popular. They
don't sweat the small stuff and can be seen as spiritual and
even at times a bit "flaky". Only about 2 - 5% of the
population are blood type AB.
 There is never a dull moment in a AB's life, so if you find one
for a friend, consider yourself lucky! Youll enjoy some
exciting times together!
 Like blood type A's, AB's react to stress poorly. They are
stronger and more active than type A's, but need to pay
attention to stress levels so that they don't compromise their
immunity.
 Sometimes it is difficult to be an AB. AB's don't like to fit in
anyone else's "boxes". If they feel too confined, they'll break
out of that box and do things their own way.
 When it comes to food choices and AB must discover when
they are more B-like or A-like. For example, dairy foods like
milk kefir can be excellent for them or not good at all.
 Blood Type O

 Blood Type O - Tend to be loners or leaders and are intuitive,

focused, self-reliant and daring. They handle stress better than
other blood types and have strong immune systems, a well
developed physique and a physically active nature.
 Blood type O's tend to have sluggish blood flow and feel
better with vigorous exercise.
 Your Personality Color

 What is your personality color?

It is this instinctual choice of a color that tells you a lot about

yourself, how you function and how others see you. It is the
means to understanding your behavior and your character traits
as well as your physical, mental, emotional and spiritual states.
It reflects the way you operate in the world, your strengths and
weaknesses, your vulnerabilities, your deepest needs and your
challenges at that time in your life. If you have two equally
favorite colors, read the information on both to fully
understand yourself and what motivates you.
 Your personality color does not have to be one you wear all
the time; it is usually your favorite, the color that excites you
the most and makes you feel alive when you see it.
 That being said, you are often drawn to your personality color
for clothing and home decorating. It is often a predominant
color in your aura.
 Dislike of a Color

 The colors you dislike can tell you a lot about yourself as well,
often reflecting your weaknesses and vulnerabilities. Your
most disliked color will relate to areas in your life that need to
be given attention or past hurts that need to be healed.
 It is a good idea to try to incorporate a small amount of your
disliked colors into your life by using them in clothing or
underwear or in your home, to help balance your energies.
Rejecting whole colors can create imbalances in your life.
 Does everyone have a personality color?

 Most of us do and many of us have had the same one since

childhood. Some will change this color once or more times
during their lifetime while others will have one color for their
whole lifetime. Some will prefer another color for a while,
depending on their needs at that time, but will come back to
their original favorite when those specific needs are met.
 For those of you who don't think you have a personality color,
look at the clothes you wear and the way you choose to
decorate your home or office. Are there one or more colors
you consistently choose? Then these will be the colors that
reflect your personality and your deepest needs. Whether you
like or dislike a color can be dependent on your own life
experiences and your positive and negative associations to the
color as well as your need for the qualities of that color.
 Surround yourself with the colors you love, either by wearing
them or using them decoratively in your environment. They
will empower you to be true to yourself, to show your true
colors. Always use a small amount of other colors with your
favorites to keep your energies and behavior balanced
 Have you changed your personality color?

 If you have changed your personality color, or favorite color,

try to identify the circumstances surrounding your life at that
time as your new favorite will reflect qualities you need to
attract into your life to help you deal with those circumstances.
 What does your personality color say about you?

 While you may not exhibit all the character traits of your
personality color, you will find yourself somewhere in the
description. You may also find you exhibit some of the
negative traits, particularly when you are stressed
 If your favorite color is
 RED you are action oriented with a deep need for physical
fulfillment and to experience life through the five senses.

 ORANGE is your favorite color, you have a great need to be

with people, to socialize with them, and be accepted and
respected as part of a group. You also have a need for
challenges in your life, whether it is physical or social
challenges.

 YELLO Was your favorite means you have a deep need for
logical order in your everyday life and to be able to express
your individuality by using your logical mind to inspire and
create new ideas.
 GREEN is your favorite, you have a deep need to belong, to
love and be loved, and to feel safe and secure. You need
acceptance and acknowledgment for the everyday things you
do for others - just a 'thank you' is sufficient.

 BLUE have a deep need to find inner peace and truth, to live
their life according to their ideals and beliefs without having to
change their inflexible viewpoint of life to satisfy others.

INDIGO lovers have a need to feel in harmony and at one with
the Universe and to be accepted by others as the aware and
intuitive spiritual beings that they are.
 purple or violet is your favorite color, you have a deep need
for emotional security and to create order and perfection in all
areas of your life, including your spiritual life. You also have a
deep need to initiate and participate in humanitarian projects,
helping others in need.
pink you have a deep need to be accepted and loved
unconditionally.
turquoise is your favorite color your deepest need is to create
emotional balance in your life, to be able to express your
hopes and dreams no matter how idealistic they may be and to
make your own way in the world under your own terms.
magenta, you are a non-conformist who sees life from a
different point of view.
brown have a deep need for a safe, secure, simple and
comfortable existence with supportive family and friends.
BLACK have a need for power and control in order to protect
their own emotional insecurities.

WHITE is your personality color, your deepest need is for

simplicity in your own life and to be independent and self-
reliant so you do not need to depend on anyone else.

GRAY as your favorite color, you are the middle of the road
type, cool, conserved, composed and reliable. You tend to
conform just to keep the peace.

SILVER is your favorite, you are intuitive and insightful and

have a strong connection with a higher spiritual guidance.

GOLD you radiate charisma, personality and individuality,

making others feel relaxed and valued in your company.
 Tips
 1. Drink plenty of water
2. Eat breakfast like a king, lunch like a prince and dinner
like a beggar
3. Eat more foods that grow on trees and plants, and eat
less food that is manufactured in plants
4. Live with the 3 E's -- Energy, Enthusiasm, and
Empathy
5. Make time for prayer
6. Play more games
7. Read more books than you did in 2011
8.. Sit in silence for at least 10 minutes each day
9. Sleep for 7 hours
10. Take a 10-30 minutes walk every day ---- and while you
walk, smile
 PERSONALITY:

 11. Don't compare your life to others'. You have no idea

what their journey is all about.
12. Don't have negative thoughts or things you cannot
control. Instead invest your energy in the positive present
moment
13. Don't over do ; keep your limits
14. Don't take yourself so seriously ; no one else does
15. Don't waste your precious energy on gossip
16. Dream more while you are awake
 17. Envy is a waste of time.. You already have all you need.
18. Forget issues of the past. Don't remind your partner with
his/her mistakes of the past. That will ruin your present
happiness.
19. Life is too short to waste time hating anyone. Don't hate
others.
20. Make peace with your past so it won't spoil the present
21. No one is in charge of your happiness except you
22. Realize that life is a school and you are here to learn.
Problems are simply part of the curriculum that appear and
fade away like algebra class but the lessons you learn will last
a lifetime.
23. Smile and laugh more
24. You don't have to win every argument. Agree to disagree
 COMMUNITY:

 25. Call your family often

26. Each day give something good to others
27. Forgive everyone for everything
28. Spend time with people over the age of 70 & under the age
of 6
29. Try to make at least three people smile each day
30. What other people think of you is none of your business
31. Your job won't take care of you when you are sick. Your
family and friends will. Stay in touch.
 LIFE:

 32. Do the right things

33. Get rid of anything that isn't useful, beautiful or joyful
34. GOD heals everything
35. However good or bad a situation is, it will change
36. No matter how you feel, get up, dress up and show up
37.The best is yet to come
38. When you awake alive in the morning, thank GOD for it
39. Your Inner most is always happy. So, be happy.
40. Time is precious. Do not waste it.

 THE END
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