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Worried About Protein Intake
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Cholesterol: Friend or enemy?
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Vitamins and Minerals
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Swami Guru Devanand Saraswati Ji Maharaj...
What does he teach?
W
e all have personalities and we would like to do something to change or transform our personality. Although we have been trying for many years, we have not succeeded in becoming the way we would like to be. Let us examine what can be done from the stand point of the Yoga Philosophy. The Yoga Philosophy is a very systematic philosophy with different techniques and methods for helping the individual to bring a change in their lives, physically, mentally, intellectually and spiritually. We have a physical body which is an instrument we use 24 hours a day every day as long as we live. This body is special and fully automatic in some ways. It is resistant against many disorders, diseases, aches and pains. But if we continue to abuse the body, then it is natural that we will not get the service we would like to receive from it. Abusing the body does not only mean using marijuana, cocaine, heroine, crack or LSD. Alcoholic beverages Page 2
are also very dangerous to our system. There are also certain foods, which are not conductive to the overall maintenance of our body. This physical body allows us to perform our daily activities: getting up in the mornings, studying, and working hard because we need to progress economically. If the body becomes a problem with differtent types of aches, pains and diseases, then we cannot achieve the goals that we would like to accomplish. This is why we would like to introduce some of the Yoga methods and disciplines. We need to learn how to discipline ourselves to maintain our body functioning marvelously and synchronized by using the minimum amount of effort to get the maximum amount of benefits. As we all know, our physical body is made up fo bones, muscles and blood. We also have a very intricate and sophisticated nervous system. The food wee eat must be fresh, soft and easy to digest since it will maintain the functioning of our body. If the food is not
right, if the combination of the food is not proper, then the body will not receive the necessary amount of vitamins, minerals and other nutritional food values to maintain our body functioning for so many hours. In addition, our drinks should be conducive to give the body not only energy but to cleanse our system. If we do not drink a certain amount of liquids, fruit juices and natural clear mineral or natural water then the body would not be irrigated and cleansed as we would like it to be. We must take in at least 7 to 8 glasses of liquids daily wether it may be milk, fruit juices or just natural clean water. The body manufactures waste matter and if this wate is not eliminated, there will be an excess. This excess causes nervous, mental-psychosomatic problems as well as problems in our organs and glands. When our glands do not function properly, many other problems begin to manifest. Our life seems to be a continuous stream of difficulties, aches, pains, worries, tensions, and nervousness. If we do not carry
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out the proper type of discipline, then it is only natural that we would have to carry on with these problems until we find something that can help us. As our physical body begins to be taken care of then it begins to function better. We are fortunate that the Great Creator, while creating the human system, the body, including our respiratory as well as our circulatory system, made them automatic. Thank God that the circulation of our blood is automatic. If we needed to remember that the blood has to circulate or that our herat needs to pump, we would have died long ago with the bad memory and concentration that many of us have. Just as well as if we had to remember how to breathe, the lack of oxygen would have killed us long ago. As you can perceive, the Great Creator was taking into consideration the carelessness of human beings. We need to be very conscious of maintaining this system clean, pure and very strong. We must eat the proper types of foods wich purify the body and mind, drink the proper type of liquids and breathe the proper type of air. The air we breathe must be of a very high concentration of oxygen. Unfortunately, we do not have this type of air in the metropolitan cities where there are so many dust particles floating around in the air and we have a pollution problem and a contamination situation. The amount of oxygen that we breathe or the volume of oxygen that we breathe is not sufficient. Some of this oxygen is being replaced by dust particles and as we get less oxygen into our system this interferes or handicaps its normal or natural function. We must always try to breathe fresh air. If we live in an area that is highly contaminated with fumes of all types, we need to take the weekends off. It is important to go to the country for a drive to breathe clean, fresh oxygen released from plants and trees that surround us. Human beings must educate the taste buds and prefer food that is nutritious, healthy, integral, natural and
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organic. We should stay away from bad habits and drugs. We should also keep our minds positive with noble thoughts and purify the intellect to learn how to make better decisions. It is very difficult to be healthy without achieving a spiritual development. Harmony between body, mind and soul creates an appropiate environment to prevent and cure psychosomatic diseases. With the regular practice of Hatha Yoga and Mantra Yoga Meditation, we create a favorable environment, achieve profound relaxation, obtain a positive mind and secure a protective aura against negative vibrations. With practice of Mantra Yoga Meditation, in due course of time, the individual begins to experience subtle states of thought and the corresponding changes at different levels. This refined mental activity is automatically reflected in the body as well, by those who practice Mantra Yoga Meditation regularly. This state is physiologically, psychologically, neurologically, spiritually and also socially exceptional. During the practice of Mantra Yoga Meditation the consumption of oxygen, the elimination of carbon dioxide, the rhythm of our heartbeat as well as our respiration, are reduced in a very significant manner, while at the same time the development and the resistance of our skin grows. The metabolic rhythm of our body is notably reduced and the conservation of oxygen and carbon dioxide ratio is naturally balanced, calibrated.
The immediate result of the refining process, obtained thru the practice of Mantra Yoga Meditation, is that the transformayion of the subtle levels of thought by the soul, automatically, takes one to the source of thought (the state of pure consciousness), After the appropiate instruction of the technique and its regular practice, anyone can familiarized himself/herself with the subtle levels of thought which are so pleasant and sublime. The practitioner will enter into direct contact with the Pure Being. Mantra Yoga Meditation, as a naturally coordinated process, purifies the heart and mind. This development allows the spirit to manifest its divine qualities. It does it in a balanced manner, one of that automatically brings about a natural integration of the individual’s personality (spiritual, mental, emotional and physical).
Swami Guru Devanand Saraswati Ji Maharaj Is the founder of the International Divine Realization Society and established many Devanand Yoga Centers throughout the world. His teaching have and continue to transform the lives of thousands of people around the world. His main goal is to achieve world peace through individual peace with the practice of the ancient technique “Mantra Yoga Meditation”. Page 3
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Health begins with proper food intake. Worried About Protein Intake?
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CONTENT PAGE
9
Dietary Sources of Vitamins and Minerals
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Cholesterol: Friend or enemy?
Take Care of Your Health
12 IN LOVING MEMORY
LYDIA RIVERA MYM INSTRUCTOR 1952-2015
Vitamins
A B C D E and more...
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Recommendations for a
Spiritual, Healthier And Longer Life Follow these instructions and you will feel happier, healthier and more positive. We assure you. 1. SHAPE UP
Avoid weight gain and obesity. Walk! Swim! Do calisthenics! Practice yoga! Move! A sedentary life leads to many physical and mental illnesses. If your mind is lazy, drag it to do exercises. Shape up America! Obesity is a disease. Do not let it destroy you. Don’t forget that exercise can lift your willpower. You will look and feel great! The key to fitness is to be active and to eat properly throughout your life. Fitness is a lifestyle. It is not a matter of size, it is about health, wellness, longevity, and peace. Don’t be discouraged!
2. Practice HATHA YOGA
One of the main anti-aging antidotes is exrecise. We recommend Hatha Yoga for its exceptional benefits. The continuous practice of Hatha Yoga will help you acquire more energy, higher resistance to diseases, relaxation, flexibility, strenght, and balance. It also improves circulation and detoxifies the body. The USA Devanand Yoga Center has designed a Devanand Hatha Yoga program to help the individual obtain the highest training throught mental/ physical exercises, breathing, concentration, visualization, and relaxation.
3. Learn How To Breath
Proper breathing is an effective stress reduction technique. The way we breath affects our muscles, influences
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our thoughts, feelings, and ability to concentrate. Learn how to breathe and you will be more relaxed and may be able to live longer. Breathing correctly means increasing the prana (vital energy) intake, absorbed by the body. It increases the oxygen and carbon dioxide transportation, increases chest and abdominal pressure, stimulates cardiac efficiency, and increases the nutritional interchange of body, cells, tissues and organs.
4. EAT HEALTHY
Fruits and vegetables have plenty of relaxing and anti-aging qualities. Remember that the subtle part of of the food you intake will form the mind. Select food that can help you obtain internal peace. A higher intake of fiber will facilitate digestion, promoting efficient bowel function and preventing constipation. Reduce fat and try to eliminate animal fat. Foods like fish, frozen and canned food, eggs, coffee, chocolate, white sugar, bleached flour, meat, and “most prepared and convenience foods” may lead to diseases. Meat contains toxins, especially lactid acid, which is a waste product of muscle metabolism, fat, cholesterol and other substances that in excess are toxic to our bodies. Eating is a physical activity. It is important what you eat and how you eat it. Studies have proven that the combination of regular exercises, proper nutrition and positive thoughts can
improve the quality of life.
5. DRINK PLENTY OF WATER
If you don’t drink enough water, there is a possibility of dehydration during warm weather. Excessive heat during the winter tends to dry out the skin. Drinking eight glasses of clear fluids daily (including plenty of water and natural juices) will help you avoid dryness. The lack of water decreases the body capacity to eliminate waste throught the skin, the colon, lungs, etc. The body is made up of 70% water. Almost 5 liters of water are eliminated daily through urine, sweat, skin, and breathing. we need to recuperate this water waste. Water helps to regulate body temperature, aids in breathing and in the transportation of nutrients, avoids waste, provides lubrication and gives tissues their structure. The brain alone is about 75% water! Drinking plenty of natural fluids (without chemical additives, artificial colors, or preservatives) seems to protect us against diseases and medical conditions such as constipation and kidney stones. It also may reduce the risk of cancer by essentially washing carcinogenic substances out of the body before they have a chance to get in contact with vulnerable tissues.
6. AVOID CONSTIPATION
If you eat three complete meals a day, you should eliminate 2-3 times. ApPage 5
proximately 4/5 part of the quantity you have ingested. Constipation can create a fertile field for the development of many diseases. Health begins in the colon. Make sure that your intestines work well.
central nervous system, particularly the brain. Alcohol is known to stimulate and then shortly afterwards depress the central nervous system. It also causes poor sleep, damages the liver, stomach, and heart.
7. QUIT SMOKING
9. AVOID DRUGS
Smoking causes aging. The skin quality changes and premature wrinkles appear making you age at a more rapid rate. Studies demonstrate that smokers are more likely to develop diseases including heart disease, cancer, and emphysema. If you smoke, quit now. Don’t worry, it’s never too late. “Five years after stopping, ex-smokers have about the same risk of developing heart disease as someone who has never smoked” (The Johns Hopkins Prescription for Longevity).
8. AVOID ALCOHOL
Alcohol has an adverse effect on the Page 6
Drugs destroy your nervous system, weaken your mind and let you down. Never destroy your mind... Discipline, organize, strengthen and develop your mind. Learn to awake all the mystical power that lies within. Do not destroy your life with drugs. It’s not clever... nor healthy.
10. AVOID OR REDUCE NONPRESCRIBED MEDICINES
The excess of vitamins and nutrients could be as detrimental as the lack of them. Note that the need of vitamins, minerals and others nutrients vary according to age. Learn to eat healthy
avoiding the lack or excess of nutrients and supplements in your diet. Learn the facts! Over the counter medicines like analgesics, antibiotics and anti-inflammatory drugs that are used indiscriminately can harm you. Always research the side effects of these products prior to using them.
11. BE AWARE OF EXCESSIVE EXPOSURE TO THE SUN
The sun and bright light are needed to produce vitamin D, but do not over expose yourself. Excessive sun exposure will increase the risk of skin cancer, promote the skin discoloration and texture changes leading to the emergence of premature wrinkles.
12. TRY NATURAL MEDICINE
Natural Medicine together with a balanced vegetarian diet can prevent and eliminate many diseases. It detoxifies
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15. MAINTAIN YOUR MENTAL HYGIENE
Cultivate subtle, noble and positive thoughts your life. Negative thoughts intoxicate your life and make you weak. Positive thoughts bring positive things to your life creating a protective aura or magnetism.
16. PRACTICE INTERNAL DEEP CLEANSING
Choose a day to cleanse your body. Fast once a weak if no medical contraindications apply. Eat plenty of well-combined fruits, drink fruit juices, and eat raw salads with fresh vegetables. Drink plenty of water. Do not starve yourself!... The results will amaze you. Take it as a challenge and call it: “My Detoxifying Day”. (Ask your physician).
the body... increases the efficiency of the immune system ... stimulates the functioning of the system... eliminates toxins. Let’s use the magnetic power of Mother Nature (sun light, clay, plants, water therapy, air therapy, etc.).
13. BE POSITIVE
Concentrate on your positive qualities. If you concentrate on the negative, it will make you weak. If you learn to concentrate your mind on the positive, it will make you stronger, happier and more balanced. Then you will be ready to fulfill your dreams. But, make sure that those dreams suit you.
14. ACCEPT YOURSELF
Learn to love, accept and respect yourself. The first step to change your negative behavior is to accept yourself by making a conscious effort to improve. If you reject yourself... who is going to accept and love you?
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initiative and creativity creating a favorable environment for your spiritual development. Avoid music that interferes with your objectives and your inner space.
20.BUILD UP HEALTHY RELATIONSHIPS
Get together with people who help improve your life quality. Avoid relationships that might lead you to attachments and negative desires. Prefer people who bring peace, harmony, and tranquility to your life.
21. DEVELOP PURE LOVE
17. TRAIN YOUR MIND
Never give free rein to your mind... always keep it under control... Keep it busy doing constructive chores. Never cultivate negative thoughts nor let your mind control you. Never think with your heart... Think with your brain.
Love leads to longevity, decreases stress and produces vitality and stamina. Pure love cannot be sold or bought. True love those not expect anything back. Profound love is unselfish, purifying those who give it as well as those who receive it. Love is beyond gender, race, religion, political partiesn, and socioeconomic or intellectual levels. Love relies on the essence and never on the physical appearance. This type of love is therapeutic and curative. True love does not harm.
18. BUILD UP CONCENTRATION & MEMORY
22. ATTAIN SPIRITUAL DEVELOPMENT: ACTIVATE YOU SPIRITUAL POTENTIAL
Challenge your mind! Learn to increase your concentration/memory span. Mental stress leads to low concentration levels. Learn how to relax your mind and be conscious of your thoughts. The less thoughts you have, the more mental energy will be available. Practice by keeping your mind focused on specific idea, thought or object for a certain period of time. This will help you train the senses and improve the quantity and quality of your perception.
19. USE MUSIC THERAPY
Be careful when choosing the music you enjoy. Prefer music that will bring you relaxation, peace, harmony, and tranquility. Music that motivates your
Take time for your spiritual development. Learn to integrate the three aspects of your personality: body, mind and soul. Deepen your practice to reach your essence, which is the state of being, the internal fountain of peace, love, wisdom and supreme bliss. Practice Mantra Yoga Meditation on a regular basis. It will help you integate the three aspects of your personality: the body, mind, and soul. Spirituality is an integral part of your health. Learn how you can contact the soul. Develop all your mystical potential and discover the power that lies within.
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Health begins with proper food intake. The food you prefer might produce diseases or may prevent and cure them. The secret is not eating what we want to. We must learn to enjoy the food we need to eat to be healthy. Educate your sense of taste and train your mind. Choose healthy food and avoid foods that make you sick. It’s your choice: Work for you not against you! Yoga news
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Tips
ON DIET AND HEALTH Stop!! Read the following information carefully, it might help save your life!
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Health begins with food. What you eat will determined your health level. Diseases do not appear by chance. They are the product of casuality. When we eat, we are applying the law of action and reaction, the law of sowing and harvest. If we sow health by eating healthy food, we will harvest health. If we do not eat a balanced and healthy diet, we will get sick.
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An English study that compared the diets of 6,115 vegetarians and 5,015 meat eaters for 12 years found that meatless diet yielded a 40% lower risk of cancer and a 20% lower risk of dying from cause. According to William Castelli, M.D., director of the famed Framingham Heart Study, vegetarians outlive meat eaters by 3 to 6 years.
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In the most comprenhensive study of diet and lifestyle ever made, China Project found that animal protein is linked to chronic disease. The
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findings from this epidemiological study are compelling since the data collected allowed comparisons between populations with similar genetic backgrounds yet with non-homogeneous diets and lifestyles.
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Every year, on average, each American becomes sick and 9,000 people die of something they ate. That something was probably of animal origin. The government’s strategy in controlling dangerous bacteria is to inspect meat during processing. Except in rare instances, neither the USDA nor the FDA has any regulatory powers on farms where pathogens originate. With the exception of E. coli, dangerous bacteria are legally considered “inherent” to raw meat. It is up to consumers to neutralize pathogens by coocking. Two of the legal ones (campylobacter and salmonella) account for 80% of illnesses and 75% of deaths from meat and poultry. One hamburger can contain
the meat of 100 different cows from four different countries. one infected animal can contaminate 16 tons of beef.
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The best way to show a link between disease and diet is to look at living populations that eat differently from one another. Any western doctor who practices in areas of the world where the people subsist primarily on plant foods will quickly notice that his/her patients are not suffering from the same health problems and deadly diseases such as heart disease, gallstones, appendicitis and others.
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Eating a plan-based diet guards againts disease, first in an active way, with complex carbohydrates, phytochemicals, antioxidants, vitamins, minerals and fiber; then by default: The more plant foods eaten the less room you have for the animal foods that clog arteries with cholesterol, strain kidneys with excess protein and burden the heart with
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saturated fat. The American Dietetic Association (ADS) acknowledges the relationship between a vegetarian diet and a reduced risk of coronary-artery diseases, hypertension, diabetes and certain types of cancer.
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Animal foods are high in sodium, which causes the blood to retain water. They also cause plaque to build up in the arteries, narrowing the flow area for blood. Combine these phenomena and you have a recipe for a disease that afflicts about 50 million Americans: high blood pressure. You can take calcium channel blockers and diuretics to control it, but you risk losing intellectual function abilities if you do, studies warn.
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Adult-onset diabetes is irrefutably linked to fat in the diet. Researches have found that when diabetics adhere to a low-fat, high-fiber, complex-carbohydrate (vegetarian) diet they are often able to reduce or even eliminate their insulin dosages. As people around the world increasingly adopt meat-based diets, their incidences of this disease rise dramatically leading to aggressive arteriosclerosis, gangrene, blindness and kidney failure.
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Animal foods are te main reason for foodborne illness. When produce or drinking water are the direct cause, the contamination is usually found to have originated with animal waste. Due to faster line speeds at slaughterhouses today, fecal matteris getting on carcasses a lot more often. In 1984, 2,000 deaths were caused by something a person ate. Only ten years later, that number rose to 9,000. A mere 1 to 10 microbes of E. coli in a hamburger can kill a child.
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After reviewing 4,500 scientific studies and papers on the relationship between cancer and lifestyles, a team of 15 scientists spon-
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sored by two leading cancer reaserch institutions advised that those interested in reducing their risk of many types of cancer consume a diet that is mostly fruits, vegetables, cereals and legumes. They declared that up to 40 percent of cancers are preventable, with diet, physical activity and body weight appearing to have a measurable nearing on risk. In 1996 the American Cancer Association released similar guidelines, including the recommendation that red meat be excluded entirely from the diet.
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Though osteoporosis is a disease of calcium deficiency, it is not one of low calcium intake. One cause of the bone disorder is too much protein in the diet. Excess protein extract leech calcium from the bones. Famed diet innovator Nathan Pritikin has noted that African Bantu women on low-protein diets take in a third of U.S.-recommended daily allowances of calcium. “They bear nine children during their lifetime and breast-feed them for two years. They never have calcium deficiency [and] never break a bone.” The typical meat-eating American is eating about five times as much protein as needed.
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An early ‘90s EPA report found that 95 percent of human exposure to dioxin, a known carcinogen, comes from consuming red meat, fish and dairy products. Later, chicken and eggs were added to the list. Dioxin builds cumulatively in fatty tissue. The only way to flush it out is through rigorous fasting or via lactation. When a batch of dioxin-contaminated soybean feed entered the food chain in 1997, the FDA set limits on concentration at one part per trillion. If all animals foods were held to this standard, it is likely that many would not be cleared for human consumption.
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Heart disease does not have to be a death sentence or mean a
life of cholesterol-lowering drugs and bypass surgery. By prescribing a vegetarian diet, regular exercise and spiritual nourishment for his heart patients, Dean Ornish, M.D., proved that the progression of this number-one killer can be halted and even reversed.
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The iron in animal foods is more readly absorbed than the iron in plant foods. Once this was thought to be an advantage of meat, but researches have found that just as much of a goog thing. Excess iron can be a catalyst in the formation of free radicals. Overloading on it can lead to increased risk of cancer and cirrhosis of the liver, heart disease, arthritis, diabetes and infertility. A vegetarian is likely to have safer levels of stored iron.
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Clog up your arteries with a diet loaded with saturated animal fat year after year and you’re putting yourself at risk for the great killers of the Western world: heart attack and stroke. Of course you can always opt to forestall the inevitable with repeated angioplasty- a $16,000 medical procedure done with a ballon-tipped catheter that flattens plaque against artery walls, thus opening up passageways for blood flow. But a vegetarian diet-along with regular exercise-can have the same effect and clear out the plaque too.
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There are entire societies and cultures, which have been predominantly vegetarian for thousands of years. They boast of high levels of fertility and longevity, as well as reduced incidences in their populations of cancer, heart disease and diabetes. This substantiated by many international studies. India and China, alone, numbering in the billions, are deeply rooted with vegetarian and vegan cultural instincts among specific populations. One study posted on the University Page 11
of California at San Francisco Hospital detailed a study of vegetarian societies and osteoporosis. The conclusion were that osteoporosis was significantly higher among meat-eating populations and that vegetarians tended to have less osteoporatic developments, more bone density and quicker recovery from fractures.
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As mentioned earlier, the health habits of the Hunza of the Himalayas, bordered by China, Pakistan and Afghanistan, are documented in several major publications. The Hunza eat a 99% vegetarian diet of fruits, vegetables and whole grains, eating meat only on occasional holiday, if at all. Their diet is approximately 10% fat, 10%protein and 80% carbohydrate.
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The distinguishing factor in this type of diet, however, is not the mere ratios, but more the quality of the foods they eat, totally organically grown, rich in minerals and fed by glacier streams of pure water. Nestled in the mountains, the Hunza area is blessed with a pristine airflow cleansed with abundant amounts of natural ozone. They enjoy a social structure virtually free of crime, strong family bonds and a deep respect for natural order. Hunza people are known to live quite commonly to over 100, 120, even 140 years of age. The remarkable aspect is that they do s o without doctors, drugs, hospitals or medical insurance. In other words, they have validated the truth of biogenic living by their own cultural experience. Can we in America or European cultures even dare to begin to compare health statistics?
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The introduction of the high-protein diet seems to paralell such a position in our social standarsds. The “I come first” principle is evident in the lack of morality in business tactics with the environment being sacrificed for higher profit margins as well as human health put up on the chopping block to service a medical and pharma-
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ceutical conglomerate. Road rage is clearly a statement on “I come first” regardless of the violence it evokes. The animal does not consider the feelings of its prey. Rather, it feeds upon it psychologically, sensing fear and weakness as a green light for attack. As consciously evolving entities, it is time we review the old practices in light of their true nature and consequences.
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The vegetable kingdom is evidenced to have older origins than animals and is the direct link to solar and universal energy fields through photosynthetic process and life-sustaining electromagnetic properties. The practice of eating animals has continued to keep us bonded to the animal nature of territorial rights. We feel justified in killing other life forms to sustain our own, regardless of the pain, suffering and destruction it may cause, even to ourselves. We are victimized by conditioned appetites rather than freed by our higher instincts toward an ethical shared existence.
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Perhaps it is time we look past the necessity to defend the slaughterhouses and begin learning the valuable lessons that nature has provided us within terms of health, well-being, longevity and even, immorality. According to the statistics gathered by Marvin L. Jones, registrar of the Zoological Society of San Diego, CA, some of the shortest-lived animals on the planet are carnivores. An average lion lives 25 years, a Bengali tiger (26), a timber wolf (19), a spotted hyena (36). In contrast, the Asian elephant lives 69, a horse (46), river hippopotamus (54), Sumatran orangutan (59), and the African black rhinoceros (45).
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Countless authorities have come to forefront in the past 50 years to acknowledge the dangers of meat eating diets. One of the more outstanding discoveries was made by Dr. Virginia Livingston-Wheeler, author of The Conquest of Cancer and primary researcher on the progenitor cryptocides microbe, shown clinically to cause cancer in 100% of the animals tested.
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Livingston-Wheeler surmised that all chickens grown for consumption in the United States are carriers of the pathogenic form of the PC microbe, capable of generating tumors and malignant growths. In contrast, researchers at University of Alabama in Birmingham found soybeans significantly slowed the spread of breast cancer in rats. This coincides with the common knowledge that Asian women rank lowest among breast cancer patients when ingesting their traditional diet, rich in substances with mimic the milder form of human estrogen known as estradiol.
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In respect to meat consumption, the ingesting of flesh has significant social, medical and spiritual ramifications. Several major religions, including Buddhism, Hinduism, Christianity, Judaism and Islam, among others, require complete or partial abstinence from flesh foods. Sacred scriptures have recommendations regarding abstaining from meat-eating and the ingestion of blood. Meat consumption is directly related to cannibalism, in that the human animal has been hunted and utilized for food by both other animals and other humans, the same as other animals prey upon each other.
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This is regarded as the hierarchy of the food chain. cannibalism was outlawed by civilizations that found it a violation against codes of health and morality. There was something unsettling about the savagery of eating another human being. Not to mention the horrific health implications, which have been found to cause genetic mutations and disorders. Why, then, is it so difficult to understand that the eating of any animal carriers with it similar serious health issues?
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To support this theory on a scientific level, the mere fact
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that the flesh of ann animal begins a putrefaction process only moments after the death of the animal, causing the bacteria count to rise into the billions, is reason enough to suspect the deleterious effects of eating such a substance. True carnivores are equipped with an intestinal tract one-third the lenght of a human’s, allowing for rapid transport of the waste products through the system before putrefaction can take hold. Carnivores often begin their meal by eating the prey while it is still alive. Living flesh and blood possess certain enzymes which help to detoxify the tissues. Dead bodies are unable to synthesize these metabolites and the bacteria multiply profusely to commence the catabolism of the flesh.
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Modern day commercial meat packing is notorious for the use of noxious chemicals, solvents and detergents which are used to help detoxify the meat in preparation for the consumer. From the inhumane growing of cattle and fowl to the slaughter practices to the packing processes, meat consumption must be held accountable for needless wasting of farm lands for grazing rather than growing, harmful antibiotics and growth hormones, and the excess of pesticides, herbicides and fungicides present in the animal feed. There is strong suspicion linking these injected substances among both women and men, creating a more vulnerable metabolism toward breast, uterine and prostate cancers.
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There are plenty of studies that attest on the advantages of vegetarianism over the meat-based diet. This is a selected list of some of these studies:
A BMJ 1996 Sep 28; 313(7060): 775-9 titled: Dietary habits and mortality in 11,000 vegetarians and health-conscious people: results of a 17-yr. follow-up. This study was conducted in
the UK with 4,336 men and 6,435 women. The published results in the abstract stated: “Overall, the cohort had a mortality about half that of the general population.” Another study titled: The Oxford Vegetarian Study: An overview, Am J Clin Nutr 1999 Sep; 70 (3 suppl.): 525S-531S, involved 6,000 vegetarians and 5,000 non-vegetarians. After 12 years of follow-up, “all cause mortality in the whole cohort was roughly one half that in the population of England and Wales... deaths were lower in non-meat-eaters than in meat eaters for each of the end points studied for all causes of death, for ischemic heart disease and for all malignant neoplasms.” B Another impressive study conducted in the UK, US and Germany, titled Mortality in vegetarians and non-vegetarians: a collaborative analysis of 8,300 deaths among 76,000 men and women in five prospective studies (Public Health Nutr 1998 Mar. ((1):33-41) states “vegetarians had a 24% reduction in mortality from ischemic heart disease. “Yet another study published in Prev Med 2002 Apr:34 (4): 436-44 is titled: Lung cancer risk among Czech women in case-control study. In this study, 269 female lung patients were compared with 1,079 controls. The findings concluded: “Excess risk associated with the consumption of red meat and poultry. Protective effects associated with intake of vegetables.” A recently published study in cancer Epidemiology Biomakers Prevention 2002 Jan;11 (1):43-9 is titled: Phytoestrogens and thyroid cancer risk: the San Francisco Bay Area thyroid cancer study which states: “The consumption of traditional and non-traditional soy-based products and alfalfa sprouts were associated with reduced risk of thyroid cancer.” C Of particular concern with the meat Page 13
eating is the epidemic of parasitic and fungal infestations in the human organism derived directly from yhe ingestion of raw or undercoocked meat and fish. According to Phillip Goscienski, MD with the Infectious Disease Branch of Pediatrics at the Navel Regional Center in San Diego, CA, 240 infectious diseases are transmitted by animals to humans. The most commonly known infestations transmitted to humans through meat and fish eating include trichinosis from pork, beef tapeworm, fish taperwom, anisakine larvae and flukes, particularly found in salmon, herring and cod, eustrongylides worm from sushi, liver and lung flukes from raw fish, sheep liver flukes, intestinals flukes, dog and cat roundworm, causing vis-
ceral larva migrans in children, and dog heartworm along with seven other species of filariae, causing several serious pathogenic disorders such as lymph node infection, fever, elephantiasis and blindness. And we would need a separate article to mention the horrors of Mad Cow disease.
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Fruits and Vegetables Build Strong Bones. A new study suggest that eating plenty of fruits and vegetables may slow the development of osteoporosis in women. The U.K. Food Standards Agency analized the diets of more than 3,000 Scottish women and measured their bone density at the hip and spine, finding a link between fruit and vegetable intake and stronger hip bones
before and during menopause. The benefit may come directly from nutrients, from alkaline salts produced during digestion, or from the way in wich these salts counteract the acidic effect produced by meats and cheeses, researchers say.
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Very Important: Many authorities in vegetarian nutrition and natural medicine believe that the amount of protein found in meat isof low quality. It has millions of bacteria per grams. Animals are sacrificed, live in very small spaces with little or no sun and air. they also receive many hormones. The putrefaction that animals undergo make meat as one of the worst poisons on earth.
Eat Your Calcium!
Food Serving
size
Calcium Mg
Yogurt, Nonfat Plain 8-oz cup 415 Yogurt Flavored 8-oz cup 345 Skim Milk 8-oz glass 300 Orange Juice, Fortified 1 cup 300 With Calcium Mozzarella Cheese, Part-Skim 1-oz slice 210 Cheddar Cheese 1-oz slice 205 Carob Frozen Yogurt 8-oz cup 160 Turnip Greens, Cooked 1/2 cup 125 Tofu 4 oz 110 Broccoli, Cooked 1/2 cup 90 Page 14
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Worried About
Protein Intake?
I
f you just switched to vegetarianism and do not know how to combine your diet, you may be worried about staying healthy. Perhaps you believed that meat was necessary to be healthy and that without eating it, you will lose weight, get sick, be weak or die of malnutrition... It might be very difficult to delete or update these thoughts or “computer programs” from our brain. The truth is
that meat is not a healthy food nor is it necessary to live. In the United States, protein deficiency is not common. At any rate, many strong and healthy animals (horses, cows, buffalo, monkeys, giraffes, camels, elephants, etc.) only eat grass and they never suffer from protein deficiency. The cow only eats grass and is able to produce a complete product, rich in protein, carbohydrate, fat, vitamins
and minerals: MILK. Vegetables and fruits have all the necessary first-quality protein human beings need. The average daily consumption of proteins is of 8 grams per kg of weight per day as suggested by the Food and Nutrition Board of National Academic Science. 1 kg is approximately 2.2 lbs. This means that a person that weights 70 kg (154 lbs) requires approximately 56 grams of protein per day.
All of the following products provide 7 grams of proteins: 1. 1/2 cup of legumes (lentils, peas, chickpeas, beans, fava beans (pinto, navy, kidney, black beans), split beans, lima beans, garden peas, soybean. 2. 1 cup of broccoli or brussel sprouts (50 cal.) 3. 7 ounces of milk or yogurt (80 cal.) 4. 1 ounce of cheese (100 cal.) 5. 1/4 cup of cottage cheese (55 cal.) 6. 2 tablespoon peanut butter (200 cal.) 7. 1-2 ounces nuts or seeds (200 cal.) 8. 1/4 cup tofu (75 cal.)
Each of these products provide about 3 grams of protein: • 1 slice Brown Bread (80 cal) • 1/2 cup most coocked cereals (80 cal) • 1/3 cup coocked rice (80 cal)
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more Protein... Proteins are composed by chains of amino acids. There are eight essential amino acids that the body does not provide and needs to ingest.
A complete protein is one that has all essentials amino acids. Choose from two or more of these columns to obtain a complete protein
GRAINS LEGUMES
SEEDS and NUTS
VEGETABLES
Barley Dried Beans Bulgur Dried lentils Cornmeal Dried Peas Oats Peanuts Rice Soy Products Whole-grain breads Pasta
Sesame Seeds Leafy Greens Sunflower Seeds Broccoli Walnuts Others Cashews Other nuts Nut Butters
1/3 cup black beans + 2/3 cup rice = 9 g complete protein 2 slices bread + 1 tbsp peanut butter = 13 g complete protein 4 oz tofu + 1/2 cup vegetables + 2/3 cup rice = 15 g complete protein The following vegetable combinations provide a complete protein - Rice with beans/ lentils - Tortillas with Beans - Pea soup and Bread - Roasted seeds with soybeans - Chick peas with sesame seeds - Pasta with beans
Protein plays a critical role in the growth and maintenance of body tissue. There are important components of these enzymes, hormones and antibodies that help regulate fluids within the body. They help in acid-base balance, transport substances into and out of cells, etc. Proteins build
muscle structure. The primary function of proteins is not to produce energy. If you feel you are a weak and without energy, do not look for protein but for carbohydrates (sugar, starch) found in fruits, roots and tubercle like potatoes, yucca, yam, malanga or natural cereals.
<<<< Warning >>>>
Control the ingestion of proteins. The deficiency as well as the excess of protein may cause diseases. Keep protein ingestion under control. NUTRIENTS
NUTRITION
METABOLISM
Substances in food that are essential for energy, growth, normal functioning of the body, and maintenance of life.
This is the sum of the processes involved in taking food nutrients, assimilating and using them to maintain body tissue and provide energy. It is the foundation for life and health.
This is the sum of all the various biochemical and physiologic processes by which the body grows and maintains itself (anabolism) and breaks down and reshapes tissues (catabolism), transforming energy to do its work. Product of these various reactions are called metabolites.
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Nutritional Update
M
ake sure that your diet is healthy, natural, integral and organic. It should also be balanced, well-combined, moderate, adequate, nutritious, and delicious. Intake enough essential nutrients to avoid diseases. Learn how to wisely use the curative power of food while enjoying a delicious meal. The following nutritional tips might help you.
1. Strengthen Your Immune System
The immune system protects the body from bacteria, viruses, fungi and other harmful organisms. Toxins in food, the environment, poor and anti-natural diet and stress can all contribute to a decline in the immune system’s activity. If your immune system is weak, your body is subject to fatigue and illness and cannot ward off infections. Vitamins and minerals in fresh whole natural foods strengthen the immune system. Exercise also helps to maintain good health by promoting blood circulation and toxic elimination. Prefer fresh fruits and vegetables and organic products. Immune cells can be damaged by unstable oxygen molecules in the body called free radicals that may be generated by poor and anti-natural nutrition, x-rays, alcohol, cigarette smoke, and pollutants. Make sure to eat a balanced diet. Breathe deeply, since fresh air replenishes vital oxygen, and exercise regularly. Practice Yoga relaxation techniques, Mantra Yoga Meditation, and be positive! Those things can help to strengthen the immune system by neutralizing the cell-damaging particles.
2.Try to eat organic vegetables.
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Pesticides, chemical fertilizers, genetically altered products, and waxed foods are not healthy and may cause many physical and mental diseases.
3. Excesses are unproductive.
Avoid the excess of exercise as well as sedentary life. The excessive consumption of salt, oil carbohydrates, proteins, vitamins, etc. can affect your health. Avoid the defficiency or excess of nutrients.
4. Train your scent of taste as you train a child
Learn how to train your mind. The main purpose of your diet is to be well-nourished. Eat a diet that is healthy, varied, natural, delicious, whole, organic, pure and well-balanced.
5. The body is the temple of the soul.
The health of the body depends on: a) The quality of your diet; 2) the ability of the body to provide a complete elimination of waste; 3) The quality of your breathing; D) The quality of your thoughts; E) Regular exercise; as well as F)The capacity to manage stress.
6. Your diet should be the source of first level nutrients.
It also should act a medicine to the detoxify your body and to prevent diseases. It should be delicious, nutricious, preventive and curative.
7. Discover the truth about multivitamins and how to naturally build optimal
health.
According to the 12th edition of the Merc Index (and similar sources) : -Many natural vitamins sold are derived from petroleum (examples include Piridoxine hydrochloride as ‘natural’ Vitamin 6). -Most minerals in supplements are industrial chemicals from processed rocks (normally called mineral salts), such as calcium gluconate. -The main usage of mineral salts (found in supplements) is to produce paint, to decolor glass, to purify sewage, as fire-proof, etc. (Copper sulfate is used as a drain cleaner; magnesium oxide is used as a laxative; some are insectides). -Since they are industrial, nearly all vitamins and minerals put in suppliments are not even in the same chemical form as found in food.
8. Eat food.
-Rocks and petroleum derivatives are natural foods for plants (which can detoxify them), but are not natural food for humans. -Optimal health is built upon natural foods, not synthetic substitutes -Americans eat mainly processed and chemically grown foods. -Many of the United State’s 1400 vitamin companies call their product ‘natural’, yet they contain synthetic industrial chemicals. If you are recommending these Doctors researched products, the odds are the products you recommend are synthetic too.
9. Nuts can prevent heart disease.
They are rich on saturated fat. Including mono-unsaturated fat as well as Vit E, fiber, folic and other Vitamins. Chose unsalted nuts and don’t eat huge amounts. Walnuts are specially rich in Page 17
heart-healthy oil. 10. It has been said that margarine is bad for your health but it has been said that margarine is bad for your health, but some new margarine brands contain no transfat. Canola oil margarine is a good choice.
11. Beware of salt.
The more salt you eat the greater your chances of getting high blood pressure if you are sodium sensitive. It is not possible to know who might sodium sensitive in advance. Also a high-sodium intake might reduce bone density. Consume less than 2400 mg of sodium a day. A little more than a teaspoon of table of salt.
12. Soy beans are a source of protein “soy beans, tofu, soy flower or soy milk”.
Soy protein may help lower cholesterol and have empty-cancer effect. It can also help lower the risk of heart disease. But use it with moderation since as all plans, it can bring potential effects to the body which may not be beneficial.
13. Yellow corn is rich in such
carotenoids as lutein and zeaxanthin which may help keep your eyes healthy.
14. The whole garlic family (which
also includes Leekes, chives, shallots, and scallions) contain allylic sulfites, and other compounds that may work against tumor formation and benefit the heart. Caution: Use it with moderation when having low blood pressure and \or when the mind is not calm.
15. Tomato is rich in vitamin C,
which is an important carotenoids including lycopene which appears to help prevent prostate cancer.
16. Oranges and other citrus fruits
contain lots of vitamin C, but also contain a wide range of important phycochemicals that may help protect cancer and strokes.
17. Cherries, blueberries, beets, peppers and other deeply colored fruits and vegetables tend to have the most vitamins and minerals. Also, their plant pigments may protect against chronic diseases including cancer.
Famous VEGETARIANS
18. Eat a fruit salad daily. Combine
acid fruits with acids and alkilines with alkilines. (papaya, bananas, mango, or pineapple with tangerine and grapes).
19. Allow your digestive system to
rest and to work in a proper way. Try to allow at least four hours between meals. Eating continuously throughout the day weaknes the digestive system and makes the mind restless.
20. Do not eat fruits for dessert or combine fruits and vegetables in one meal.
21. Try to go to bed with an empty
stomach. Allow two to three hours after you have eaten a complete meal.
22. Try to talk about positive or
relaxing topics while eating. Include special seasonings in your food like love and positivity.
23. While you are cooking, try to think about love and devotion. Do not contaminate your food with stress, resentment, anxiety or fear.
Pythagoras Albert Einstein Benjamin Franklin Plato Ralph Waldo Emerson Leo Tolstoy Sir Issac Newton H.G. Wells Leonardo Da Vinci Upton Sinclair Swami Guru Devanand William Shakespeare Charles Darwin Cloris Leachman John Denver Bob Dylan Paul Newman Albert Schweitzer Mahatma Gandhi George Bernard Shaw Jesus Christ
According to some recent surveys, over 15 million of the U.S. population practice some kind of vegetarianism!
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Dietary Sources of
Vitamins and Minerals
Vitamin A
Red/Yellow Fruits and Vegetables
Dark Green Leaf Vegetables
Papaya, cantaloupe mango, apricots peaches, carrots yellow squash summer squash pumpkin, yams yellow, sweet peppers red sweet peppers beets
lettuce, spinach watercress, kale turnip green parsley, collar greens, mustard greens, escarole chicory, alfalfa wheatgrass
B1 (Thiamin) B3 (Niacin) B12 (Cyanocobalamin) Folate Biotin
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B2 (Riboflavin) B6 (Pyrodoxine) B5 (Panthothenic Acid)
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Sprouted Seeds Alfalfa, radish, mung beans, lentils, green peas, soybeans psyllium, garlic fenugreek, buckwheat, cabbage onion, spelt sunflower, chick peas broccoli, clover quinoa, rye
Other Sources
asparagus, lima beans, green beans, wax beans, broccoli, brussels sprouts, green peas, green peppers, chili peppers
B Complex Page 19
B Complex All the B vitamins except B12 occur in: A. Yeast and whole cereal (specially wheat germ, whole wheat, brown rice, whole corn, whole spelt, whole kamut, oatmeal, rolled oats, bulgar wheat, quinoa, millet, wheat bran, yellow corn). B. Dark green leaf vegetables (beet greens, lettuce, spinach, watercress, kale, turnip greens, parsley, collard greens, mustard greens, escarole). C. Seeds (fennel, flax, poppy, pumpkin, sesame, sunflower), sprouted seeds (alfalfa, radish, mung beans, lentils, green peas, psyllium, garlic, fenugreek, kale, buckwheat, wheatgrass, cabbage, onion, kamut, spelt, adzuki, sunflower, chic peas, broccoli, clover, quinoa). Other sources are: whole grain pastas and breads, legumes (dried beans, lentils, chick peas, soybeans, peas), soy milk, whole milk, skim milk, cheese, avocado, papaya, orange, broccoli, bananas, onions, grapefruits, carrots. D. Nuts and Fruits (brazil nuts, walnuts, cashews, pistachios, pecans, almonds, macadamia, bananas, avocado, papaya, oranges, and grapefruits).
Vitamin B12: Good sources of this vitamin are dairy products (whole milk, skim milk, cheese, yogurt, Lactaid, half and half (heavy cream) miso, nutritional yeast. Some vegetarians take a daily tablet of vitamin B-12 to prevent deficiency.
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Summary B1 (thiamine)
Dried beans, brown rice, peanuts, peas, rice bran, soybean, wheat germ, whole grains, asparagus, broccoli, brussels, sprouts, nuts, oatmeal, plums, Dried Prunes/Raisins
B2 (Riboflavin)
beans, cheese, milk, spinach, yogurt, asparagus, avocado, broccoli, brussels sprouts, currants, nuts
B3 (Niacin, Niacinamide, Nicotinic Acid) B5 (Panthotenic Acid) Broccoli, carrots, cheese, corn flour, milk potatoes, tomatoes, whole wheat
B6 (Pyridoxine)
Brewer’s yeast, carrots peas, spinach, sunflower seeds, walnuts, wheat germ, avocado, banana, beans, blackstrap molasses, brown rice, whole grains, cabbage, cantaloupe
beans, mother’s milk, fresh vegetables, whole wheat
B12 (Cyanocobalamine) blue cheese, cheese, milk, tofu. b12 is not found in great quantities in vegetables; it is available from animal sources
Biotin Choline Milk, Soybeans, whole grains, yeast beans, lentils, lima, pinto, soybeans, tofu (omit 1 fat exchange), split peas, other dried beans/peas), milk, whole grains
Folic Acid
Barley, beans, bran brewer’s yeast, brown rice, cheese, dates, green leafy, vegetables, lentols, milk, oranges, split peas, root vegetables, wheat germ, whole grains, whole wheat, and yeast
legumes (black-eyed peas, chickpeas, kidney
Inositol
fruits, vegetables whole grains, and milk
PABA (ParaAminobenzoic Acid) Molases and whole grains
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Vitamin A Red/Yellow Fruits and Vegetables
Dark Green Leaf Vegetables
Papaya, cantaloupe mango, apricots peaches, carrots yellow squash summer squash pumpkin, yams yellow, sweet peppers red sweet peppers beets
lettuce, spinach watercress, kale turnip green parsley, collar greens, mustard greens, escarole chicory, alfalfa wheatgrass
The best sources of vitamin C are:
Fresh Acidic Fruits Salad Vegetables Orange, lemon, lime, grapefruit, raspberry, blueberry, blackberry, acerola (west indian cherry-like fruit), guava pineapple, kiwi
Sprouted Seeds Alfalfa, radish, mung beans, lentils, green peas, soybeans psyllium, garlic fenugreek, buckwheat, cabbage onion, spelt sunflower, chick peas broccoli, clover quinoa, rye
Vitamin C
all green leaf vegetables (arugula, beet-greens, swiss chard, chicory, dandelion, endive, escarole, fiddlehead fern, frisee, lettuce, mustard green, red, chard, savory, spinach, watercress). other sources are: potatoes, radicchio, tomatoes, peppers, raw cabbage
Cholesterol is the nutrient precursor of vitamin D activated in the skin by the sun. Milk and dairy products (whole milk, skim milk, cheese, yogurt, lactaid, half and half milk, heavy cream) are usually enriched with vitamin d. other sources are enriched cereals (raisin bran, bran and corn flakes).
Important Sources
Other Sources
asparagus, lima beans, green beans, wax beans, broccoli, brussels sprouts, green peas, green peppers, chili peppers
Other Sources
Vitamin D Vitamin E
Wheat germ, nuts avocado, broccoli, (brazil nuts, almonds, grapes, parsnips, walnuts, cashews, peaches, spinach, hazelnut, macadamia, tomato, brussels, pine pistachios, sprouts, margarine pecans), seeds (fennel, flax, poppy, pumpkin, sesame, sunflower), vegetable oil (safflower, sunflower, canola, corn, avocado, olive, soybean), whole grains
Vitamin K
Some important sources of vitamin K are:
Dark Green Vegetables (Beet Greens, Lettuce, Spinach, Watercress, Kale, Turnip Greens, Parsley, Collard Greens, Mustard Greens, Escarole); Oils From Green Plants, And Some Dairy Products.
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Summary
Minerals Boron
Dairy foods, green leafy vegetables, almonds, blackstrap, molasses, brewer’s yeast, broccoli, buttermilk, cabbage, carob, cheese, collards, dandelion greens, figs, goat’s milk, kale, kelp, mustard green, oats, parsley, prunes, sesame seeds, turnip greens, whey and yogurt. Do not take more than 3 milligrams daily.
Calcium A) Dairy foods such as milk, cheese, yogurt, buttermilk, goat’s milk. B) Green leafy vegetables such as broccoli, dandelion grass, kelp, kale, mustard greens, parsley, turnip greens, beet greens, lettuce, escarole, chicory, spinach, watercress, collard greens, and cabbage. C) Legumes such as: dried beans, lentils, chickpeas, dried peas, and soybeans. D) Cereals: oatmeal and whole wheat bread. E) Fruits such as: almonds, oranges, prunes, and figs. F) Other sources are: tofu, sesame seeds, brewer’s yeast, blackstrap molasses and carob.
WARNING: Please note that over consumption of oxalic acid found in soybeans, kale, spinach, rhubarb; beet greens, almonds, and cashews interferes with calcium absorption by binding with calcium in the intestines and producing insoluble salts that can not be absorbed.
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Vitamin C
Vitamin D
Green vegetables, berries, citrus fruits, asparagus, avocados, beet greens, broccoli, brussels sprouts, cantaloupe, collards, currants, grapefruit, kale, lemons, mangos, mustard green, onions, oranges, papayas, parsley, green peas, sweet peppers, pineapple, radishes, rose hips, spinach, strawberries, swiss chard, tomatoes, turnip greens, and watercress
alfalfa, buttermilk, oatmeal, sweet, potatoes, vegetable oils
Vitamin E
Vitamin K
Vevetable oils, whole grains, dark green leafy vegetables, nuts, and seeds, and legumes (black-eyed peas, chickpeas, kidney beans, lentils, lima beans, soybeans, including tofu (omit 1 fat exchange), split peas, other dried beans and peas), dry beans, brown rice, cornmeal, milk, oatmeal, sweet potatoes, and wheat germ
Alfalfa, broccoli, dark green leafy vegetables, and soybeans, blackstrap molasses, brussels sprouts, cabbage, cauliflower, oatmeal, oats, rye, safflower oil and wheat
Bioflavonoids (Vitamin P)
It is found beneath the peel of citrus fruits, peppers, buckwheat, black currants, apricots, cherries, grapefruit, grapes, lemons, oranges, prunes, and rose hips
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Chloride
Excellent sources of chloride are milk and dairy products such as: whole milk, skim milk, cheese, yogurt, and common table salt.
Chromium
Important sources of chromium are corn oil, whole grain cereals such as brown rice, whole wheat, whole corn, whole spelt, whole kamut, oatmeal, rolled oats, bulgar wheat, quinoa, millet, wheat bran, whole rye, whole teff. Other significant sources of chromium are brewer’s yeast, broccoli, grape juice, potatoes, green beans, lettuce, mushrooms, maple syrup, dried beans, corn, water which is a variable source of chromiu, and dairy products.
Cobalt
Good sources of cobalt are milk and dairy products such as: whole milk, skim milk, cheese, and yogurt.
Copper
Excellent sources of copper are all whole grains such as brown rice, whole wheat, whole corn, whole spelt, whole kamut, oatmeal, rolled oats, bulgar wheat, quinoa, millet, wheat bran, whole rye, whole teff. Other sources of copper are cashews, black-eyed peas, molasses, sunflower seeds, tofu, prunes, tahini, (sesame pasta), almonds, avocados, barley, beans, beet roots, broccoli, lentils, mushrooms, oats, radishes, soybeans, and green leafy vegetables. Other sources: nuts, pecans, oranges, and raisins. WARNING: If cooper intake is high, the levels of vitamin C and Zinc will drop and viceversa.
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Fluoride
Sources of fluoride are drinking water, rice, tea, soybeans, spinach, onions, and lettuce.
Germanium
Sources of germanium are: aloe vera, comfrey, garlic, ginseng, shitake mushrooms, onions,and herb suma.
Iodine
Sources of iodine are kelp, and other sea vegetables, asparagus, garlic, lima beans, mushroom, sea salt, sesame seeds, soybeans, spinach, summer squash, swiss chard, and turnip. Other sources: water, and all vegetables except those from the goitrogens family (such as cabbage, brussels sprouts and mustard green). WARNING: Some foods such as spinach block the uptake of iodine into the thyroid gland when eaten raw in large amounts.
Iron
Important sources of iron are whole grains such as: brown rice, whole wheat, whole corn, whole spelt, whole kamut, oatmeal, rolled oats, bulgar wheat, quinoa, millet, wheat bran, whole rye, whole teff. Other important sources of iron are green leaf vegetables such as beett green, lettuce, escarole, chicory, kale, turnip, green, collsrd green, spinach, watercress, mustard
green, parsley. Other significant sources of iron are fortified cereals, molasses, potatoes with skin, wheat germ, apricots, peanuts. Remember: Important sources of iron are: green leafy vegetables, whole grains, whole bread, cereals, almonds, avocados, beets, blackstrap, molases, brewer’s yeast, dates, kelp, lima beans, lentils, millet, parsley, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds, and soybeans. WARNING: Excessive amounts of Zinc and vitamin E interfere with Iron absorption.
Magnesium
Magnesium is an essential part of the molecule of chlorophyll (green pigment of vegetables). It is abundant in all vegetables. It is found in: fruits (apples, apricots, avocados, bananas, figs, peaches, nuts), dairy products, cereals (brown rice, millet, whole rye, wheat, quinoa, whole teff, whole grains, wheat germ, oats), legumes (dried beans, lentils, chickpeas, dried peas, soybeans, etc.), green leafy vegetables (broccoli, celery and cabbage), sesame seeds and sunflower seeds. WARNING: Alcohol diuretics, diarreah, the presence of fluoride, high amounts of Zinc and vitamin D increase the body need of magnesium. High intake of oxalic acid food inhibit magnesium absorption. Page 23
Manganese
Important sources of manganese are:
Fruits
Blueberry Avocados Pineapples
Whole Grain Cereal Brown rice, whole wheat, whole corn Kamut, oatmeal, rolled oats, quinoa, millet, wheat bran, whole rye, whole teff
Nuts Legumes
Almonds Dried beans Brazil nuts Lentils Cashews Chickpeas Chestnuts Soybeans Pecans Pinenuts walnuts, etc. Other sources: beet greens, spinach, and other green leafy vegetables.
Molybdenum Sources of molybdenum are:
Legumes Dried beans Lentils Chickpeas Dried peas soybeans
Whole Grain Cereals Brown rice, whole wheat, whole corn, whole spelt, whole kamut, oatmeal, rolled oats, bulgar wheat, quinoa, millet, wheat bran, whole rye, whole teff
Dark Green Vegetables
Beet green, romaine lettuce, escarole, chicory, kale, turnip green, collard green, spinach, watercress, mustard green, parsley WARNING: High intake (over 15 milligrams daily) may produce gout. High intake of sulfur may decrease molybdenum levels. Excess amounts of molybdenum may interfere with copper metabolism.
Selenium
Good sources of selenium are:
Legumes
Lentils Chickpeas Dried peas whole soybeans Milk and Milk products Milk, skim milk, cheese, yogurt, lactaid, half- and-half, heavy cream, ice cream, frozen yogurt
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Whole Grain Pasta and Bread whole wheat, oatmeal, whole spelt, whole Kamut, teff, brown rice Other Important Sources Brazil nuts, wheat cabbage, celery, molases, sunflower seeds, granola and onions
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Potassium
Potassium is a nutrient abundant in most vegetables, fruits, whole grain cereals such as dried beans, lentils, chickpeas, dried peas, and soybeans. It is also found in dairy food, raisins, apricots, avocados, bananas, dates, figs, dried fruits, nuts, garlic, potatoes, yams and winter squash. WARNING: Stress decreases potassium and sodium levels. Diuretics, kidney disorders, diarrhea, and laxatives all disrupt potassium levels.
Silicon
It is found in: alfalfa, beets, brown rice, horsetail grass (as an herb), mother’s milk, bell peppers, soybeans, leafy green vegetables, and whole grains.
Sodium
Virtually all foods contains some sodium. In general, it is abundant in most food sources except fruits. Best sources are common table salt, milk and milk products such as whole milk, skim milk, cheese, and yogurt.
Sulfur
It is abundant in protein rich foods such as:
Milk and Milk products Legumes
Whole milk, skim milk, Lentils, dried beans, cheese, yogurt chickpeas, dried peas, soybeans
Whole Grains
Nuts
whole wheat, oatmeal, Brazil nuts, cashews, whole spelt, whole chestnut, hazelnut, kamut, whole teff, macadamia, pecan, brown rice, wuinoa, pine, walnut amaranth It Is Also Found In: Brussels sprouts, cabbage, garlic, horsetail herb, onions, turnips, and some aminoacids such as L-cysteine, L-lysene, L-methionine. WARNING: Moisture and heat may destroy or change the action of sulfur in the body.
Vanadium
It is found in: vegetable oils and olives. It may also be found in snap beans, dill, radishes, and whole grains. WARNING: Tobacco decreases uptake of vanadium.
Zinc
The most abundant source of zinc is whole grains such as whole wheat, oatmeal, whole spelt, whole kamut,
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whole teff, brown rice, wheat germ, pecans, tahini (sesame paste), peanuts, and wild rice. Other sources are: legumes, brewer’s yeast, lima beans, mushrooms, pecans, pumpkin seeds, seeds, soy lecithin, soybeans, sunflower seeds. WARNING: Zinc in supplements (over 100 mg) can depress the immune system, under 100 mg can enhance immune response.
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American Naturophatic Medical Association Magazine, 6.4. BAllentine, R. Transition to Vegetarianism: An evolutionary Step. Honesdale, PA: Himalayan International Institute of Yoga Science and Philosophy of the USA, 1987. De Pee S., et. al. “Orange Fruit is more Effective than are Dark-green, Leaf Vegetable in Increasing Serum Concentrations of Retinol and Beta_ Carotene in School Children in Indonesia”. American Journal of Clinical Nutrition. 68 (1998): 1058-1067. Kantor, L.S. “A Dietary Assessment of the U.C. Food Supply”. Nutrition Week. 29.3 (January 22, 1999): 4-5.
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Lin, B.H., et al. “Away-from-Home Foods Increasingly Important to the Quality of the American Diet” Nutrition Week 29.7 (Feb 1999): 4-5. Mahan,K.L. & S.Escott-Stum. Krause’s Food, Nutritional and Diet Therapy. PA: W.B. Sanders, 2000. McWilliams, M. Food Fundamentals. Redondo Beach, Calif.: Plycon Press, 1998. Messina, M.J. “Legumes and Soybeans: Overview of their Nutritional Profiles and Health Effects”.American Journal of Clinical Nutrition 70 (Suppl.) (1999): 439S-450S. Meyerowitz, S. Sprouts: The Miracle Food: The Complete Guide to Sprouting. 6th. ed. Great Barrington, MA: Sproustman
Publication, 1999 Milton, K “Nutritional Characteristics of Wild Primate Foods: Do the Diets of our Closest Living Relatives Have Lessons for us? Nutrition 15.6 (1999) : 488-498. Null, G The Vegetarian HandBook N.Y. St. Martin’s 1987. Rayner, M. “ Vegetables & Fruits are Good for Us so Why Don’t We Eat more? British J of Nutr 80 (1988): 119-120. Reavley, N. New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs. New York: M. Evans, 1998. Rice, P 101 Reasons Why I am Vegetarian. 4th ed. Viva VEgie Society, 1998.
The Jhon Hopkins Prescription for Longevity, Prepared by the editors of Health After 50 and the Jhon Hopkins Medical. Wellness Letter. Nutrition Fitness & Self Care Newsletter, School of P. Health Univ. of CA, Berkeley. 7.12 Sept. 2001. Williams, S.R. Essentials of Nutrition and Diet Therapy, St. Louis: Mosby, 1999. Wolf, A.M.D. “Evidence-Based Use of Vitamin and Mineral Supplementation. “Hospital Medicine (Dec. 1998) : 53-54. Wuatt, CJ, et al. “Tocopherol Content of Selected Foods in the Mexican Diet: Effect of Cooking Losses.” Journal of Agricultural Food Chemistry. 46.11 (1998): 4657-4661.
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Cholesterol: Friend or enemy?
What can we do to prevent hypercholesterolenia or to reduce our cholesterol level?
A Exercise
- Snack on fruits instead of candy, biscuits, cakes, bread or chips.
Do aerobics, swim, walk, do Hatha Yoga four times per week for 45 minutes or more. Brisk walking, running, cycling, dancing, rope jumping, skating, etc.
- Drink skim milk or low fat milk.
B Eat a healthy diet, as vegetarian as possible. Reduce saturated fat which raises the level of harmful LDL cholesterol in your blood (whole milk, cheese, ice cream, meat, palm, kernel, coconut, hydrogenerated soybean, and cottonseed oils). - Read labels carefully and beware of foods that contain large amounts of hydrogenerated vegetable oils, cocoa butter, coconut and palm oil or lard. Page 28
- Eat low fat cheese. Such as part-skim mozzarella. - Avoid eggs. - Avoid commercially coockies, cakes and pies.
prepared
- Eat more water soluble fiber such as oats, bran, legumes, and fruits which may help lower cholesterol levels. - Eat unsaturated fats. Monosaturated fats lower LDL levels but leave the beneficial HDL intact. These are olive and canola oils. - Make your own salad dressing. - Use soft margarine (canola). - Avoid fried foods. - Control your body weight!!!!
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Do You Know How To Manage Your Cholesterol Level?
Avoid a Heart Attack!!
Cholesterol, a white, waxy fat found naturally in your body is used to build cell walls and make certain hormones. Too much of it, though, can clog your arteries and eventually choke off the supply of blood to the heart, which is the reason high cholesterol is a leading risk factor for heart disease.
Test your cholesterol if you are aged 20 or older. The test measures the total amount of cholesterol in your blood, the HDL or “good” cholesterol which cleanses arteries, plus the LDL or “bad” cholesterol, which builds up and clogs arteries. This table helps to read your test results:
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Risk
Other factors that put you at risk: 1. High blood pressure 2. Smoking 3. Family history of heart disease 4. Being male 5. Diabetes 6. Obesity
Total cholesterol
High Above 239 Borderline 200-239 Desirable Below 200
LDL
HDL
Above 159 130-159 Below 130
Less than 35 n/a Above 60
Note: If your cholesterol level places you in the borderline group and you have two or more of the risk factors listed above, you’re actually at high risk for heart disease. Page 29
Thus Spoke Shri Adi Shankara Prasna-Uttara-Malika “A Garland of Questions and Answers”
Q&A
What is the best thing a spiritual aspirant can do? Carry out his Guru’s instructions. What must be avoided? Deeds which lead us into greater ignorance of the truth. Who is a guru? He who has found the truth of Brahman and is always concerned for the welfare of his discipline. What is the first and most important duty for a man of right understanding? To cut through the bonds of wordly desire. How can one be liberated? By attaining the knowledge of Brahman. Who, in this world, can be called pure? He whose mind is pure. Who can be called wise? He who can discriminate between the real and the unreal. What poisons the achieved human birth, what is the most desirable objective? To realize that which is his ultimate good and to be constantly engaged in doing good to others. What deludes a man like an intoxicating drink? Attachment to the objects of the senses. What are thieves? The objects which steal our hearts away from the truth. What causes the bondage of wordly desire? The to enjoy these objects. What is the obstacle to spiritual growth? Laziness What is the best weapon with which to subdue others? Sound reasoning. Where in lies strenght? Impatience Where is poison found? Within the wicked. What is fearlessness? Dispassion. What is the most to be feared? To become possessed by your own wealth. What is most rarely found among mankind? Love for the Lord. What are the evils most difficult to rid oneself of? Jealousy and envy. Who is dear to the Lord? He who is fearless and takes away fear from others. How does one attain liberation? By practicing spiritual disciplines. Who is most lovable? The knower of the Supreme Being. How does one develop the power of discrimination? Through service to an elder. Who are elders? Those who have realized the ultimate truth. Who is truly wealthy? He who worships the Lord with devotion. Who profits from his life? The humble man. Who is a loser? He who is proud. What is the most difficult task for a man? To keep his mind under constant control. Who protects a spiritual? His guru. Who is the master of this world? The Lord. How does one attain wisdom? By the grace of the Lord. How is one liberated? Through devotion to the Lord. Who is the Lord? He who leads us out of ignorance. What is ignorance? The obstacle to the unfoldment of the Divine which is within us. What is the ultimate Reality? Supreme. What is unreal? That which disappears when knowledge awakens. How long has ignorance existed? From a time without beginning.
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Delicious and Nutritious Veggie Recipe
Grilled Eggplant with Onions and Almond Cheese Ingredients: • 1 eggplant sliced (round) • 1 Tbs. salt • 3 Tbs. olive oil • 1/4 tsp. salt • 1 tsp. chopped fresh rosemary • 1 clove garlic, minced • 1 onion, thinly sliced • 1/4 lb. almond cheese Instructions: Place eggplant in a strainer and sprinkle with 1 Tbs. salt. Cover and allow to drain for 30 min. Meanwhile, prepare a grill. Combine 3 Tbs. olive oil with salt, rosemary, and garlic in a bowl. Rinse eggplant to remove remaining salt and dry. Lay out on a baking sheet. Brush with the oil mixture. Set aside. Place onions in a pan grilling basket
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and brush with remaining oil and grill until browned on both sides. Place eggplant slices in batches on grill. Dot with almond cheese, cover grill, and cook until bottom of eggplant is browned and tender, about 30 minutes. Transfer eggplant to serving dish, spoon onions on top and serve warm.
Visit our USA Devanand Yoga Center to learn more about our Yoga techniques. Most of our activities are free of charge. Our certified Instructors will be happy to provide all the information you need.
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Mantra Yoga Meditation It is a profound and pleasant alternative to improve life quality, to achieve better health and to cultivate our spiritual values. Meditation is an ancient and philosophical practice, a path toward serenity, peace and spiritual benefits. But Meditation may also have practical uses in the health field. Many Doctors, Psychologists and Psychiatrics recommended it as a tool to reduce emotional stress, alleviate chronic pain, lower blood pressure and heart rate, reduce the risk of heart disease and promote sleep. Some hospitals and clinics offer Meditation classes and workshops. It has been shown to be useful in treating stress, hypertension, irritable bowel syndrome and PSM (premenstrual syndrome) as well as in helping to control drug abuse. Though many alternative practitioners recommended Meditation, the practice is increasingly a part of mainstream medicine. Indeed, recent research tends to support Meditation Therapy for some people. Through Meditation people can also seek to explore and make use of the power of the mind to promote healing of body and mind. Mantra Yoga Meditation involves repeating in silence a secret word or phrase called a Mantra. You do not need any specific qualification to practice Mantra Yoga Meditation, and it has wonderful results.
To obtain more information, please contact the nearest Devanand Yoga Cultural Center or call us at 718-426-4643
Centros Centro Cultural Yoga Devanand Puerto Rico Calle 13 SO #824-826 Caparra Terrace, San Juan, PR 00926 Tel: 787-273-0236 Page 32
USA Devanand Yoga Center, Inc. 66-10 Woodside Ave. Woodside, NY 11377 Tel: 718-426-4643
Yoga Devanand Center Miami 8300 West Flagler, Suite 254 Miami, FL 33144 Tel: 305-262-1184
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