MACROBIOTIC DIET

"Macrobiotics, the medicine of longevity and rejuvenation, is very simple, extraordinarily practical and economical. One can apply it at any time, on any level of life and under any circumstance. It is more educational than curative and depends entirely on your comprehension and will. It is in truth the study of the way to satori - realization of self and liberation - and you must achieve it yourself. " -- George Ohsawa

Getting Started

The combination of Macrobiotic Dietary and Lifestyle and Shiatsu information is a powerful one. The following suggestions are intended to guide you in making better choices in your way of life. They are not intended to replace any professional or medical advice you may have received. We hope it provides you with the information necessary to encourage your study and practice of Macrobiotics. We suggest continued study through books, classes, and first-hand experience. For more information regarding macrobiotics contact the Kushi Institute at www.macrobiotics.org.

To go directly to Kushi Institute recipes. click here

MACROBIOTIC PRINCIPLES, PRACTICES AND RECIPES

General Principles of Eating

Create Variety In Your Cooking

Macrobiotic Dietary Recommendations

Adjustments to a More Healthful Diet

Recommended Reading

Two Weeks of Menus

General Principles of Eating

  • Increase complex carbohydrates
  • Eliminate refined and processed sugar
  • Reduce fat (especially fat from animal sources)
  • Reduce cholesterol
  • Eliminate refined salt
  • Avoid junk food
  • Don't Overeat and be sure to chew well

Create Variety In Your Cooking

  • Select organic foods within the following categories: whole grains, soup, seasonal vegetables, beans, sea vegetables, condiments, pickles, beverages, and occasionally fish, fruit, nuts, and seeds.
  • Use different cooking methods such as:
    • Most Frequently-Pressure Cooking, Steaming, Stewing, Water Sautéing, Boiling, Blanching, Marinating, Pressed Salad, Pickling.
    • Less Frequently-Oil Sautéing, Stir Frying, Deep Frying, Tempura, Baking, Raw salad, Dry roast, Barbecue.
  • Cut vegetables in different ways.
  • Vary amount of water used.
  • Vary kinds of seasonings and condiments.
  • Vary cooking time-do not overcook or pressure cook vegetables.
  • Adjust cooking to seasonal changes.

Macrobiotic Dietary Recommendations

1. WHOLE CEREAL GRAINS. Between 40-60% of the volume of every meal should include cooked whole cereal grains prepared in a variety of ways. Whole cereal grains include brown rice, barley, millet, oats, corn, rye, wheat, and buckwheat. It is best that only a small portion of this amount be taken as flour products in the forms of noodles, unyeasted whole grain breads, and other partially processed products, because flour products tend to be more difficult to digest and create excess mucus more easily than the whole grains.

2. SOUPS. Approximately 5% of your daily food intake should include miso, tamari (shoyu) broth, or vegetable soup (one or two bowls). The flavor should not be overly salty.

3. VEGETABLES. A wide variety of vegetables should be used daily. Approximately 25-35% of each meal should be used.

4. BEANS. Approximately 10-15% of your daily diet should include cooked beans and bean products such as tempeh, tofu, and natto.

5. SEA VEGETABLES. High in necessary minerals approximately 5% of your daily diet should include sea vegetables such as nori, hijiki, wakame, kombu, arame, etc.

6. SUPPLEMENTAL FOODS. A small portion of a variety of other foods such as fish, fruit, nuts, and seeds should be included in the diet.

7. BEVERAGES. Recommended daily beverages include roasted twig tea (kukicha), roasted brown rice tea, roasted barley tea, cereal grain coffee, and other traditional teas that do not have strong aromatic properties and stimulating effects can be used.

8. FOODS TO AVOID. Meat, eggs, animal fat, poultry, sugar, and dairy products including butter, yogurt, ice cream, cheese, and milk. All artificially colored, preserved, sprayed, or chemically treated foods are also best avoided.

To check out historical and scientific basis for dietary patterns displayed as pyramids go to Macrobiotic Pyramid and Oldways web site. www.oldwayspt.org

Adjustments to a More Healthful Diet

When you change to a more healthful way of eating you may experience some physical and mental reactions during a short transition period. The times vary but can last from three to ten days, and sometimes for up to four months. Such physical and mental reactions have various symptoms, but none of them have any harmful or lasting influence.

Don't worry if you experience these reactions. They are usually desirable, since most of them are either symptomatic displays of the recovery process, or the elimination of accumulated toxins from the body.

  • General fatigue
  • Aches and pains
  • Fevers, chills, and coughing
  • Abnormal sweating and frequent urination
  • Skin discharge and unusual body odors
  • Diarrhea or constipation
  • Decrease in sexual desire and vitality
  • Temporary cessation of menstruation
  • Mental irritability
  • Disturbed sleep

These symptoms vary from person to person, depending on individual constitution and condition, and usually require no special treatment, naturally ceasing as the body makes functional adjustments and begins to work better. In the event that the symptoms are severe, modify your diet to include 10 to 30 percent of your previous foods. This may mean including one to two pieces of fruit each day if you were a big fruit eater, or two to four ounces of milk if you were a heavy milk drinker. This will slow the discharge process. When you are stable and feel better, eliminate these recent additions and clean up the diet again.

The transition symptoms are of short duration especially if the condition of our digestive system has not been affected by any sickness and we have not had unhealthy dietary habits in the past. More pronounced reactions occur if someone has used drugs or medications and has received surgery especially if organs have been removed.

Recommended Reading

Browse the library and follow the links to find books and ordering info from Amazon.com.

Macrobiotic Cooking

 

"If You are Patient in One Moment of Anger, You will Avoid One Hundred Days of Sorrow." --Chinese Proverb

 

ESSENTIAL READING SPONSORED BY AMAZON

American Macrobiotic Cuisine

Cooking The Whole Foods Way

The Cancer Prevention Book

Barefoot Shiatsu

The Self-Healing Cookbook

more at the bookstore..>>

Macrobiotic Diet..

1. WHOLE CEREAL GRAINS. Between 40-60% of the volume of every meal

2. SOUPS. 5% of your daily food intake

3. VEGETABLES. 25-35% of each meal should be A wide variety of vegetables.

4. BEANS. Approximately 10-15% should include cooked beans and bean products

5. SEA VEGETABLES. 5% of your daily diet should include mineral rich sea vegetables

6. SUPPLEMENTAL FOODS. A small portion of a variety of other foods..

7. BEVERAGES. Daily beverages that do not have strong aromatic properties or stimulating effects..

8. FOODS TO AVOID. Meat, eggs, animal fat, poultry, sugar, and dairy products All artificially colored, preserved, sprayed, or chemically treated foods are also best avoided.

 

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