Macrobiotics

Do not let the word macrobiotics scare you. The word simply means “long life”. The word macrobiotic is first found in German literature written by a scholar named Christophe Wilhelm Von Hufeland in 1776. Most people have the misconception that macrobiotics is just another diet. It has been around for several hundred years. Macrobiotics provides a healthier way of living due to its nutritional benefits for health and well-being. Of all the definitions I have read, I like the description on the Kushi Institute’s (2004) website which states, “Macrobiotics is a holistic and natural lifestyle, which addresses not only diet, but all areas of one's life.” Modern day macrobiotics takes the best of each phase and incorporating the healing foods within an open, flexible approach to healthy eating. There are two words that stand out in learning about macrobiotics. They are: way and philosophy. The macrobiotic way provides guidelines which encompass more than just food and becomes a philosophy in balancing all areas of life. The philosophy is based on the eastern concept of universal forces of energy which either expand or contract, known as Yin and Yang. Foods are classified into one of these categories based on the results they produce within the body. Those foods which do not have an extreme affect are considered balanced. Fruit and sugar are classified as yin; whereas, meat and salt are yang. Brown rice is a moderate food. For a good list of yin and yang classifications refer to the table at the end of this article. Macrobiotics is not as restrictive as some people believe. The diet is composed of whole grains, vegetables (including a variety of sea vegetables), beans and bean products. The modern, westernized diet allows consuming animal products of fish and seafood. What I find interesting, that most diets completely ignore, is the inclusion of balanced oils, condiments, seasonings and desserts. According to Wong (2007) The following is a guideline for the Macrobiotic Diet; Whole grains typically make up 50 to 60% of each meal. Whole grains include brown rice, whole wheat berries, barley, millet, rye, corn, buckwheat, and other whole grains. Rolled oats, noodles, pasta, bread, baked goods, and other flour products can be eaten occasionally. Soup, one to two cups or bowls of soup per day. Miso and shoyu, which are made from fermented soybeans, are commonly used. Vegetables typically make up 25 to 30% of the daily food intake. Up to one-third of the total vegetable intake can be raw. Otherwise, vegetables should be steamed, boiled, baked, and sautéed. Beans make up 10% of the daily food intake. This includes cooked beans or bean products such as tofu, tempeh, and natto. Animal products. A small amount of fish or seafood is typically consumed several times per week. Meat, poultry, eggs, and dairy are usually avoided. Fish or seafood are eaten with horseradish, wasabi, ginger, mustard, or grated daikon to help the body detoxify from the effects of fish and seafood. Seeds and nuts in moderation. Seeds and nuts can be lightly roasted and salted with sea salt or shoyu. Local fruit can be consumed several times a week. Includes apples, pears, peaches, apricots, grapes, berries, melons, and other fruit. Tropical fruit such as mango, pineapple, and papaya is usually avoided. Desserts are permitted in moderation, approximately two to three times per week. Desserts can be enjoyed by people who are in good health. Emphasize naturally sweet foods such as apples, squash, adzuki beans, and dried fruit. Natural sweeteners such as rice syrup, barley malt, and amazake can be used. Sugar, honey, molasses, chocolate, carob, and other sweeteners are avoided. Cooking oil is typically unrefined vegetable oil. One of the most common oils used is dark sesame oil. Other oils that are recommended are light sesame oil, corn oil, and mustard seed oil. Condiments and seasonings include natural sea salt, shoyu, brown rice vinegar, umeboshi vinegar, umeboshi plums, grated ginger root, fermented pickles, gomashio (roasted sesame seeds), roasted seaweed, and sliced scallions. Diet guidelines are individualized based on factors such as climate, season, age, gender, activity, and health needs. As with all diets, there are pros and cons. The many benefits of this diet are a result of the view that health and happiness are the effects of living harmoniously with nature, while sickness and unhappiness are the effects of disharmony or imbalance. A healthy person avoids extreme foods and beverages, thus avoiding the illnesses (or dis-ease) that being out of balance creates. The diet is high in fiber and low in fat, which the AHA (American Heart Association) recommends for a healthy heart. The vegetables and sea vegetation contain phytoestrogens, which may be beneficial to women’s health. Since beef and chicken are avoided, a person is not subjected to the risk of mad cow disease, and other epidemics spread via consumption of animal products. Highly-processed foods, such as flour and sugar, are avoided as suggested by the AMA (American Medical Association). Macrobiotic experts also warn of the dangers in consuming canned and over-processed foods, which have very little nutritional value and contain chemicals used in the processing. The diet recommends organically and locally grown vegetables, which reduces the ingestion of pesticides, herbicides, and other chemicals that are widely known to cause illness in the body. It is generally agreed that the diet has a very positive influence in curing many modern diseases. On the down side, some experts, such as those affiliated with the American Medical Association along with other well respected organizations, have suggested that macrobiotics can lead to malnutrition. Acording to Samantha Herman (2009), a macrobiotic diet fails in striking a balance because it leaves out vital nutrients like calcium, vitamin B12, and protein which are generally found in animal products, including milk and eggs. Calcium deficiencies have been linked to a decrease in bone density and ultimately cause conditions like osteoporosis, vitamin B12 is necessary for a healthy nervous system. Another disadvantage to the diet is it requires training to understand the reasons behind the food choices, how to keep them in balance, and can be confusing to those just learning. Not everyone has the time in our modern day life to study these principles in depth in order to be able to apply them correctly. Experts agree that pregnant women should be very careful using this diet, and children are not advised to strictly adhere to the macrobiotic diet. The macrobiotic philosophy emphasizes that the food we eat becomes our energy. The macrobiotic way stresses that the way we prepare and eat food further modifies its energy. As a general rule, food should be prepared as freshly as possible using the least amount of fire. The recommendation is to use gas flame rather than electric due to the steady, even heat. Steaming, roasting and steam sauté are the three most common cooking techniques. The cooking styles vary with the season to provide balance. According to Donna Sundblad (2006), longer cooking times and more salt are used during colder seasons and in the warmer seasons less salt and lighter cooking methods are used. In the introduction for Changing Seasons Macrobiotic Cookbook: Cooking in Harmony with Nature by Aveline Kushi and Wendy Esko (1985), Mishio Kushi wrote, “Cooking is the Art of Life”. This book is a great cookbook and provides an excellent view into the wholeness of the macrobiotic philosophy and it’s cooking principals. When one learns about macrobiotics, one realizes that the word healing goes hand-in-hand. The macrobiotic premise is that since sickness is a condition of imbalance, an ill person can eat foods which will offset the underlying imbalance and restore health. Many people who develop cancer follow the macrobiotic way to restore health. For a more in-depth discussion of macrobiotics and cancer refer to The Cancer Prevention Diet: Michio Kushi's Macrobiotic Blueprint for the Prevention and Relief of Disease (1993). Experts all agree that those who follow a macrobiotic diet rarely develop cancer. The American Cancer Society's nutrition guidelines recommend eating a balanced diet that includes five or more servings a day of vegetables and fruit, choosing whole grains over processed and refined foods, and limiting red meats and animal fats, which is consistent with macrobiotics. For a normal healthy person, the philosophy is to stay in balance, nourish the body, and maintain health. Have you ever eaten a bakery style birthday cake and within 30 minutes attacked the cupboard or vending machine for anything salty' That is your body’s attempt to balance itself. However, the salt is an extreme. With macrobiotics, one learns to balance that piece of cake with more balanced foods such as, umeboshi plums, kuzu drink, and daikon, a Japanese radish. Upon gaining knowledge of the macrobiotic way and philosophy, one expands a narrow view of macrobiotics as just another diet and understands that macrobiotics encompasses the whole. It truly is a way of bringing wholeness and balance to all areas of one’s life. The end result is to hopefully live a long and healthy balanced life. Yin Yang Food Chart |EXTREME YANG |VERY YANG | |What is the greatest strength of this essay'|  | | |The greatest strength of this essay is how well written and informative it is. Every | | |aspect of the paper seems well thought out and researched. | | |  | |Does the introduction grab your interest and|  | |make you want to read on' Explain your |Yes, the giving of information in the form of a definition in the opening statement | |answer. |grabs your attention right off. It peaks this reader’s interest and went on to answer | | |most of the questions I had in mind on this particular subject. Also the Web links | | |provided finished the job. | | |  | | |  | | |  | |What material does not seem to fit the main |  | |point of the essay or does not seem to be |I could not find anything wrong or out of place with this essay. I reiterate, very | |appropriate for the audience' |well written. | | |  | | |  | | |  | |Where should the author add more details or |  | |examples' Explain your answer. |The only thing that was lacking and it was not much, I would of like to have seen more| | |information on macrobiotics with A more protein version such as one with fish. | | |  | | |  | | |  | |Where is the writing unclear or vague' |  | | |I do not see any vagueness everything was clear and concisely written. Maybe the | | |closing paragraph in the way of substance, but nothing else. | | |  | | |  | | |  | |What is your favorite part of this piece of |  | |writing' |I would have to say the opening paragraph. It was written in such a way as to lure the| | |reader in and then back up the author’s premise. | | |  | | |  | | |  | |  |  | |What other comments might you provide for |If like me, this is still a work in progress because the conclusion and closing | |the author' |paragraph seem rushed and lacking in and substance. But, that is the only one thing | | |that seems to need work. Overall; a very well written and informative paper. | | |  | | |  | | |  |   [pic][pic][pic]