Intentionfull Action Food Edition

From Intention to Action, Gut Health & Increased Vitality Let's Go

"The goal of practice is not to gain something we do not have, but to remove the blocks to that which we already possess.”

~Baba Hari Dass

Shifting focus to intentional eating is the most effective way to reach that final fat loss goal, that ideal form, that ideal feeling. When we make big moves and change up our complete surroundings, it becomes a whole different game. Don't I know it? When I first moved abroad, I had to adapt quick. Here are some tidbits I've learned along the way and are the key steps to keeping your gut and everything else running optimally! It's about more than just calories; it's about choosing to nourish your body with every bite.

As Baba Hari Dass reminds us in his quote above from his book Silence Speaks the path to wellness is already within you. Intentional eating is simply the practice of

removing the blocks that get in the way of your body's natural state of balance and vitality is key to wellness. Ayurveda goes hand in hand with this saying that the digestion of a human is a key to health which leads to peace and harmony within and without. More on this in my book : Harmony WithIN & WithOUT

Understanding the Ayurvedic Perspective 🌿

Ayurveda is over 5,000 years old and is considered the oldest healing science, focusing on prevention and maintenance. It teaches that each of us has a unique constitution, or Prakruti. Our physical and mental well-being is a direct reflection of how closely we live in alignment with that original nature.

When we move away from our natural constitution—through stress, our environment, or poor food choices—we create an imbalance called Vikruti. The goal of Ayurveda is to take actions that nullify these imbalances and re-establish our original state of health. As my teacher, Dr. Vasant Lad, reminds us, "A daily routine is absolutely necessary to bring radical change in body, mind, and consciousness." Establishing a consistent rhythm helps to regularize your biological clock, which in turn aids digestion, absorption, and assimilation.

Your Guide to Intentional Eating

The final fat-loss phase is all about getting the most "bang for your buck" out of every calorie by prioritizing nutrient-dense foods. Here are a few key guidelines based on Ayurvedic principles:

What to Avoid (or Severely Limit)

• Cold Foods & Drinks: Avoid cold foods directly from the refrigerator, as well as iced or carbonated drinks. Your body has to work harder to digest and assimilate cold substances.

• Highly Processed Foods: These are often high in calories and unhealthy fats but low in nutritional value. Limit foods in a box or bag with a long list of ingredients, such as chips, crackers, and pre-packaged snacks.

• Heavy Foods: Avoid deep-fried foods, red meat, and cheese, which can feel heavy on the system. Foods high in the "heavy" quality can aggravate your constitution and slow down digestion.

• Refined Carbs & Sugar: Your body will store these as fat if they're not used immediately for energy. Limit things like white bread, sugary pastries, and most cereals.

• Caffeine & Alcohol: These can be very taxing on the body and slow your metabolism.

What to Eat More Of

• Fresh & Warm: Focus on fresh, warm, and cooked foods, like soups, steamed vegetables, and stir-fries.

• Whole Grains: Embrace whole grains like wheat, rice, oats, and barley.

• Lean Protein: Lean protein is your ally. Choose freshwater fish, lean cuts of chicken breast, or lean cuts of pork or beef.

• Healthy Fats: Use ghee (clarified butter), sesame oil, or olive oil instead of butter. These healthy fats help to lubricate joints and promote flexibility.

Three Sample Meal Plans for an Intentional Day

These meal plans are designed as a general guide to show how to hit your goals. According to Ayurveda, your perfect plan depends on your unique constitution. A professional Ayurvedic consultation is recommended for a plan tailored just for you. For those looking to tone up and sculpt a more athletic physique, a focus on increased, clean protein intake is key. The goal is to build a lean, strong body that feels as good as it looks. Remember, the journey to your ideal form is a blend of nourishing your body with food that serves you, movement that empowers you, and a mindset that supports you. With the right protein goals and exercises, you can begin to effortlessly achieve your goals and find that happy, healthy, and fully aligned version of yourself.

For a Vata-Dominant Constitution 🌬️

• Vata is composed of air and space and is balanced by warm, unctuous, and grounding foods.

• Breakfast: Warm oatmeal or cream of wheat made with water, topped with sliced ripe bananas and almonds.

• Lunch: A warm lentil soup with sweet potatoes and carrots, served with a side of white meat chicken.

• Dinner: Basmati rice with steamed green beans and a warm vegetable curry.

For a Pitta-Dominant Constitution 🔥

• Pitta is composed of fire and water and is balanced by cooling foods.

• Breakfast: A cooling smoothie with fresh peaches, cilantro, and almond milk.

• Lunch: A large salad (not cold) with fresh leafy greens, cucumber, and a grilled mahi-mahi fillet.

• Dinner: Baked chicken breast with steamed broccoli and a side of quinoa.

For a Kapha-Dominant Constitution 🌍

• Kapha is composed of earth and water and is balanced by light, bitter, and pungent foods.

• Breakfast: A fruit bowl with berries, apricots, and pears (avoiding bananas and other heavy fruits).

• Lunch: A large salad with raw vegetables and a light vinaigrette.

• Dinner: Stir-fried vegetables with green beans and leeks, seasoned with spices like ginger, cumin, and coriander.

Living with Intention: It's All in the Practice

Remember, this is not just about what you eat; it's about how you eat.

• Eat in Peace: Sit quietly or say a food prayer before eating. Eat in peaceful surroundings, avoiding television, reading, or emotional discussions.

• Chew Your Food: Take your time with each meal. Chewing thoroughly aids digestion and helps your body absorb nutrients.

• Walk it Out: Walk 100 paces after each meal to aid digestion.

• Listen to Your Body: Eat when you are hungry and stop when you are two-thirds full. This conscious connection to your body's signals is a core part of the practice.

• Practice Self-Care: Daily meditation, breathing exercises, and yoga are essential practices. A daily massage with sesame oil followed by a warm bath is also recommended.

When you start to eat with intention, you'll discover that a deeper sense of peace and clarity is always on the menu. This isn’t a diet; it’s a commitment to your well-being.

I've learned that adapting is a different game, but it's one we don't have to play alone. The tidbits I've shared are just the beginning. If you're ready to get to the root of how you feel and find that feeling of being truly Happy, Healthy, and Fully Aligned, I invite you to join me for the Gut Microbiome Balancing Ritual.

For a more personalized approach, I also offer one-on-one Ayurvedic Consultations to create a custom plan tailored to your unique needs. We can also explore how  can offer you an extra layer of support and help you get to your goals even faster.

Let's remove the blocks together and build a new foundation for health.

Spaces for the ritual are limited to 15 people each month, so email us to reserve your spot.

Gut Health Let's Go