SATTVIC FOOD AND HEALTH FOR PARENTS, CHILDREN, AND TEACHERS BY

THE WORDS OF SATHYA SAI BABA

The book and the work it entails are humbly dedicated to my dearest.
Lord Sri Sathya Sai Baba for gratitude and for love and for service to his creatures.

THE PROPER CARE OF CHILDREN IS THE FOUNDATION OF A CULTURE

CONTENT:

Preface 2
Divine Messages of Sri Sathya Sai Baba
The Mobile Temple 5
2. Body, Mind, and Spirit 7
The Three Gunas 9
4. Health and Disease 11
5. Control of the Senses 12
6. A Wide Sattvic Diet 12
Food and Character 13
The Main Cause of Poor Health 14
9. Sattvic Food, Rajasic Food, and Tamasic Food 14
10. The Purification of Our Food 17
11. The Gayatri Mantra 18
12. Sattvic Food 19
13. Rajasic Food 20
Tamásica Food 21

APPENDIX: AYURVEDA AND WESTERN NATUROPATHY 22

Ayurveda 22
2. Western Naturopathy and Raw Food 24
3. Natural Physical Cycles 24
4. The Shift Towards Raw Food 25
5. The Second Step Towards Raw Food 26
6. The Classification of Foods 27
7. The Principle of Correct Food Combinations 28
8. The Fourth Step Towards Living Foods 30
9. Proteins, the Most Important Nutritional Substances 30
10. Cereals, Legumes, and Sprouted Seeds 32
11. Carbohydrates 33
12. Oils and Fats 34
13. Vitamins, Minerals, Reconstituting Elements and
Raw Fibers 34
14. Some Instructions and Recipes 36
15. Food With Life and Maternity 41
16. Physical Exercise, Fresh Air, Bathing and Sunlight 42
17. Western Naturopathy and Ayurveda 42
18. Ayurvedic Herbs and Spices 44
19. Sattvic Food and Family Life 45

1
Preface

The proper care of children is the foundation of a culture,' prevention is better

"Health is wealth" and "the cure" are precious sayings. Health and happiness go hand in hand.
together. That is why parents must teach their children, and teachers must instruct.
their students, how to prevent and cure diseases, how to maintain physical health and
mental.

It is well known among allopathic doctors and naturopaths that the current state
of health, especially in young people, gives rise to great anxiety. The
diseases occur at a younger age. The so-called
urban and pollution-related diseases, such as vascular diseases and the
cancer, they occur more and more. Only the due compliance with the laws of the
Nature, of God, can prevent these diseases.

Most diseases are toxic diseases caused by a

incorrect way of living and eating. Current eating habits make us ill and
they weaken man, shorten his lifespan, and constitute an impediment to his
spiritual objectives.

According to the Vedas, in a lifespan of 116 years, man must achieve the
liberation (moksha) from the slavery to one's body.

The modern man has no notion of the importance of consuming the right food for
your health, for the development of your spiritual faculties and to achieve your goal
final: to become aware of one's higher Self (Atma). Even many spiritual people do not know
this.
Most people and also many doctors ignore the healing arts.
natural resources of the west.

In different parts of the world, there were and still are naturopaths and institutes that
They can prove that most diseases are caused by food.
incorrect and, moreover, that diseases can be cured only with food
suitable as a remedy. In addition, several prominent naturopaths and biochemists
they say that no isolated treatment, not even a treatment through a
a practitioner of natural healing, a homeopath, or an acupuncturist, can be effective
as long as a good diet is not followed.

Sathya Sai Baba emphasizes the importance of Sattvic food. With the food
With a frank good spirit, man can resist the majority of diseases.
result, and achieve a more prolonged life. With sattvic food, man has to his
more energy and becomes capable of greater physical and mental efforts.

In Ayurveda, you can find the same teachings as in several important ones.
schools of Western naturopathy. They all say that food is supreme
importance and that diet is the essence of effective self-care. That is why, parents,

2
teach your children to eat only sattvic food, and children, teach your
parents eat only sattvic food.

According to Sathya Sai Baba, tubers, roots, vegetables, coconuts, nuts, fruits without
irradiation, raw, uncooked, fresh and alive, and legumes soaked or freshly
sprouted, as long as they are eaten in moderation and grown without help from
artificial fertilizers and other chemical substances are the best kind of food
sātvic

If necessary, the vegetables can be cooked very briefly, as long as they

consume immediately afterward. Small amounts of raw milk free of
biological germs, obtained from livestock cared for with love and wisdom, and the
dairy products prepared from this milk (at low temperature), such as
buttermilk, yogurt, curds, and ghee are also sattvic foods; the whey
lard is better than milk.
In addition to that, small amounts of edible substances containing starch,
such as ragi and rice, for example in the form of a liquid porridge, or rice soaked in
curdled. The rice can also be cooked very briefly. Here, too, it is
It is important that hot rice is consumed immediately. What is more, a
Food can only be called sattvic if one eats it in moderation and with the
correct mental attitude.

Sathya Sai Baba places great value on pure water. For hygienic reasons, it is sometimes
necessary to cook the food.

This small book consists of sayings and texts from Sathya Sai Baba Himself. They can
find these sayings and texts in my book: "Know yourself, the gateway to health"
Physical, mental, and spiritual, Messages of Sathya Sai Baba in His Own Words
pages).
In 'Know Yourself', I have always accurately mentioned the sources.

I have compiled the appendix to help the reader transition to sattvic food.
Through this change, the body is free of poisons.

These poisons enter the blood; this can lead to all kinds of compilations and
problems. In addition, the digestive system of most people has been
degenerating over the years by eating the wrong foods and has become
unable to digest raw food. Thus, it is better to change one step at a time. Some
Some people manage to change overnight, while others take months or even years.

I advise, especially the sick, to be guided by an expert (doctor) in

Naturopathy. In any case, everyone should orient themselves as best as
they can. Mainly it is the children who have no problem at all. That's why,
let them start eating sattvic food at an early age.

The best way to recover physical, mental, and spiritual health is to direct attention
towards God and use the four 'medicines of Sri Sathya Sai Baba' mentioned to
continuation.

3
(+) Silence, both internal and external (control of the senses and mind control); speak
only when there is a significant need;

(+) Sattvic food through all the senses, especially the tongue; the good
modalities associated with eating, such as eating with thoughts and feelings
sattvic, chew well, eat slowly, moderately, in silence, with people
devout, in a clean environment and once or twice a day, and fast once a week,
and regular sleep habits, disciplined use of time, good music,
sufficient exercise (walking, biking) and that sunlight, air, freshness, and pure water
a good living environment;

The Sadhana (spiritual efforts) includes devotion (bhakti yoga), service

selfless (seva) or work (karma yoga), the acquisition of wisdom and
spiritual knowledge through self-inquiry and the reading of the Scriptures
Scriptures (karma yoga) and meditation (dhyana yoga), living according to the five
fundamental human values: Truth (sathya), righteousness or right conduct (dharma),
love (prema), equanimity (shanti), and non-violence (ahimsa), and to resolve and avoid the
negative emotions such as anger, fear, and concern and strive for the
blessedness (ananda); the purity, patience, and perseverance are very
important

(+) Sing Bhajans (hymns to the glory of God) or repeat the name of the Lord
(namasmarana), and talk about the glories of God in form. Recite prayers and sing
mantras in the correct form. The Gayatri Mantra is the most important mantra; never
it must be abandoned. Listen only to good and heavenly music.

Remember: the letters SSSB are the initials of Sri Sathya Sai Baba.

I wish to express my recognition and gratitude to all those who have made it possible.
realization of this book, in particular to Martina de Pater who has made the beautiful
illustrations.

May everyone walk in the Light of God and may God bless everyone with good health.
long life, peace, prosperity, and spiritual enlightenment.

May all beings be happy.

May all beings, from all worlds, have peace and happiness.
Om Hamah Shivaya
Om. At the feet of God
Gerard T. Satvic
January 1995
Holland

4
THE DIVINE MESSAGES OF SRI SATHYA SAI BABA

The Mobile Temple

All religions teach a basic discipline: to eliminate selfishness from the mind.
that thing of chasing after the small joys. All religions teach to the
man to carry his being with the glory of God, and to expel the meanness of deceit.
Every religion educates man in methods of detachment and discernment, so that he
he may aim high and achieve liberation. A man can free himself from
cycle of birth and death through the detachment of the senses and the attachment to the
investigation of its real nature.

Trust that all hearts are motivated by the one and only God; in that
all beliefs glorify the one and only God; in that all names in all
languages and all forms can conceive, denote the one and only God. The best way
His worship is through love. Cultivate the attitude of unity among men.
from all creeds, all countries, and all continents.

The man does not recognize the disease that is torturing him. The disease is due to
the 'vitamin deficiency,' as the Scriptures of all cultures say: The
vitaminas son Sathya (Verdad), Drama (Conducta correcta, moralidad), Shanto (Paz),
Love (Amor) and Non-Violence (Ahimsa). Embrace them and you will recover, assimilate them in
your character and conduct will shine with excellent physical and mental health.

Where is God?
God is everywhere! God is omnipresent, omnipotent, omniscient. Look at
God in everything, in all plants and in all animals. God is in man, no,
The man himself is God. God is right inside you, you look at each other with discernment.

What is the way to God?

Be good, do good, see good, think good, speak good. Do not do evil.
do not see evil, do not listen to evil, do not think evil, do not speak evil. Love everyone, serve
to everyone. Serving man is serving God. Righteousness (drama) is harmony of
thought, word, and action.

The delivery is to make use of your abilities given by God and the energy to carry on.
to fulfill your legitimate work, dedicating all your activities to the Lord without a
false sense of being a doer and without an undue interest in the results of your actions.

Amen and serve your parents and your motherland. The body is strong or weak,
according to the food, the recreations, and the habits of one's parents. Still, despite the fact that
the body is transient, you must take care of it because it is the mobile temple of God.

Health is wealth. A sound mind needs a sound body. Health is the

essential prerequisite for success in all areas of life, to achieve the
four ideals that should guide humans, that is, a normal life (drama),
prosperity (artha), fulfilling beneficial desires (kama) and liberation (moksha).

5
Anger, jealousy, fear, worry, bad thoughts, bad company and
Poor diet is fertile ground for disease, where it thrives. Many
diseases are caused by incorrect eating habits. Krishna said: "The
moral conduct, good habits, spiritual effort, all depend on the
food quality; diseases, mental weakness, spiritual laziness, all
they are produced by the wrong food.

Food plays a crucial role in determining our thoughts,

feelings, words and actions. Food is the cause of all conflicts. The
Scriptures classify food as Sattvic, Rajasic, and Tamasic and relate these three.
classes with the three gunas. Control your body and senses, conquer your
think, eat in moderation and live a long time. Eat only food
sattva; this leads to self-realization.

It is wiser to prevent illness than to resort to various remedies, more

go ahead, when it has developed out of control. In the past, the disease has
I healed with simple remedies provided by nature, rest, the
regulation of the diet and also through spiritual discipline.

The name of God is the most reliable and efficient medicine. The best maxims for
helping people are: 'Help them so they can help themselves' and 'self-help is the best'
help.

Education is the most effective protection against the disease of physical health.
mental. Develop health both in the body and in the mind. I am urging you to
this, for you still have to witness and enjoy many more divine games and
miracles of Swami and many more wonders, victories, and triumphs among men.

6
2. Body, Mind, and Spirit

In the beginning without beginning, God was one. In Him arose the thought: 'I am one,'
I will become many." Man is the combination of body, mind (body
subtle) and soul (atma). It is man's primary duty to take great care of his
body because it keeps like a relic the divine atma, the true 'Self'.

Location of the four aspects of the mind

Manas
Lower mind, desires,
thoughts
flow of the
energy
Intellect
Superior mind, intuitive intellect,
awareness, inner voice related
with the inner world and unity soul

intellect

Ahamkara
Ego, external 'I', false 'I' organs
identification with the body sensory

Mind
Awareness, feelings, body
memory, will

The physical body and the subtle body (mind), made of the five elements: ether, air,
fire, water and earth are impermanent. The the soul is invariable and permanent.
Develop firm convictions: 'I am neither the body nor the mind, I am the'
always blessed soul, I am God.” The mind is the dwelling of all
desires, tastes, aversions, attachments, and abominations. The mind consists of the mind.
inferior (mind), and intuitive intellect (buddhi), the ego (ahamkara) and consciousness (chitta).

7
 Black clouds darken the sun (soul).
Purify and control your mind!

No matter how efficient the body (carriage), the sensory organs (horses) and the
Minds (affects) serve no purpose in the absence of the buddhi (charioteer).
the transit of life, the buddhi is of supreme importance. The buddhi has the power to
deliberation, discernment (good bad), deep knowledge, inquiry and judgment
impartial.

Since the sensory organs are highly potent, the first and foremost task for
the men under their control with the purpose of being able to lead an ideal life. You
they can obtain strength and peace only through the love of service along with control of
the senses.

8
The three Gunas

The universe is penetrated by the Divine in the form of the three qualities (gunas):
sattva, rajas, and tamas. Men and women are subject to universal laws.
of nature. The human mind is activated towards dynamic equilibrium by the three
gunas. The tamoguna causes disturbance in the mind; the rajaguna incites the mind to wander.
from here to there (monkey mind), and the satvaguna calms the mind towards the
contemplation of the one (concentration).

Only the one who is saturated in satvaguna can witness the image of
soul inside one. The rajasic quality expands and deepens the contact of the
senses with the outside world; it creates affection and attachment, and in this way, through the
dual influence of happiness and sadness, man is submerged more and more
deeply in the activity.

And what about the quality of tamas? Well, it blinds the vision and diminishes the buddhi, multiplying the
laziness, sleep and dullness, guiding man along the wrong path,
to move it away from the goal. The first step in spiritual discipline (sadhana) is to put an end to it.
a the tamasic quality. It is essential to eliminate rajas and tamas and promote the
sattvic nature, sattvic food, a favorable environment, and good company.

9
Sattva quality RAJOGUNA TAMAGUNA

Maheshvara Vishnu Gateway

white red black
truth, love, activity passivity
uprightness, aggression depression
equanimity production of ilu- ignorance, fear
no violence stubbornness apeo, I
wisdom emotionality possessiveness
beauty, goodness ambition, power insensibility,
fraternity lust, anger, lack of vision
beatitude jealousy, pride decrease of the intelec-
clarity malice, hate to,
tolerance, purity sugar stupidity, clumsiness,
patience, self-importance laziness, indolence,
perseverance lie, drowsiness
self-confidence tastes and should- submission
harmony, unity sessions, distress- cruelty
faith sigh, hurry obstinacy
devotion adventure
holiness irritability

poison in the ni- at the beginning nec indifference towards the

early vels story, then des- problems of the world,
and nearby nectar sliding towards obstinacy,
to fruition the misery. negligence.

not selfish love for superior based on relationships

unconditional res, people in the physical,
divine love (prema) power and people ri- attachment to relatives and to me-
Ca gos, confine oneself to a p-
small circle

4 a.m. - 8 a.m. 8 a.m. – 4 p.m. 8 p.m. – 4 a.m.

10
4. Health and Illness

Mental health is preserved and promoted through attention to the three gunas:
sattva, rajas, and tamas; physical health through the attention to the three humors vata
(air, life force), pitta (anger, fire) and capa (apathy, water). Turn to prayer,
to spiritual discipline, to the constant repetition of the names of God and to the
meditation. These are the vitamins they need.

The Veda, knowledge that grants life (ayu) is ayur-veda. Ayurveda can
prolong life, preserve it and protect it from dangers. Ayurveda is not concerned
not only to cure diseases but also to prevent them. Ayurveda asserts
that the purity of the mind is essential for good health.

Allopathy does not take into account the role of the mind and the soul in healing.
diseases. Allopathy considers that only the destruction of the germs
pathogens can restore good health. Doctors must integrate the essence of
Ayurveda and allopathy.

Good food, moderation in eating, moderation in speaking, in desires

and in the ambitions, being satisfied with everything that is achieved through work
honest, the desire to serve everyone; all these things are the most powerful tonics and
the health protectors known to health science, sanatana
Ayurveda.

The elders have a great responsibility towards the generation that is

developing. If the house is filled with the clear fragrance of contentment and peace,
all its occupants will be happy and healthy. Virtue confers health, freshness,
skill and years of youth.

The illness occurs for two reasons: defective food and activities.
defective. It is only through food that birds and beasts
they rectify their health! The body is harmed by food and drinks from the rajasic classes and
tamasic, and also by the rajasic and tamasic emotions such as anger, hatred,
greed, etc. (rajasic); or laziness, sleep, and inactivity (tamasic).

Bad thoughts, bad habits, weighing down, jealousy, despair, everything

this causes diseases. Fear, anger, and affection are the closest companions
of attachment. When you get angry with someone, calmly repeat their name.
Sir, either take a glass of cold water, or lie down, or go for a long walk.
until the outburst of anger passed.

Cancer and heart diseases have increased as a result of habits.

harmful activities, such as smoking, drinking, sitting for hours in cinemas and theaters, and
exposing themselves to all kinds of shocks and tensions. What is the reason for the
heart diseases? Rush, worry, and fat. The diseases
Heart diseases are more common among non-vegetarians.

11
5. Control of the Senses

The control of the senses should be the primary goal of men. The senses
they are the basic cause of all the joys and sorrows of humanity. Of all the
sensory organs, the tongue has a predominant influence and importance. The
The mastery of this organ allows one to easily dominate the rest of the sensory organs.

The main door that leads to yoga, the union with God, is the control of the tongue.
This should be practiced both in the area of taste (food) and in the area of speech. In
In the Gita, the Lord praises the devotee who has achieved complete control over his tongue.

In general, food is looked down upon by ascetic spiritual aspirants.

willing (sadhakas) and by the seekers and is treated as something that does not deserve
attention. But since the body and mind are powerfully interdependent, no one
He can afford to despise her.

Keep your conversation strictly under control. Do not limit yourself to only the
silence in the absence of speech, but let them also be silent in thought.
The inner conversation and the controversial talk continue from the morning until the
night; causing poor health and the early arrival of old age.

Currently, young people do not know how to sit properly while reading, etc.
they sit with their hunched backs, which causes various diseases. While walking or
They should be sitting up straight like a rod, keeping the column straight.
When sleeping, young people should lay their body straight.

A Wide Sattvic Diet

A Sattvic diet does not simply mean the food we consume through our
mouths, but it also means the pure air that we inhale through our nose, the pure vision
what we see through our eyes, the sounds we hear through our ears
and the pure objects that we touch with our feet.

To see sátvico is to see the beauty of nature, (images of) saints and sages, to gather.
to festivities in the temples.

Sattvic aromas, sattvic perfumes, sattvic food, sattvic drinks.

Hearing sattvic is hearing the stories, experiences, and messages of saints and sages that
aspire to God, who accomplished it, sattvic speeches, sattvic music, songs
sattvic.

The sounds, the visions, the impressions, the ideas, the lessons, the contacts, the
impacts, everything must promote reverence, humility, balance, equanimity, and simplicity.
The place where one spends their life also has subtle influences on character and on the
ideals. The satsana, or the company of the virtuous, is of supreme importance.

12
7. Food and Character

Humanity is an inseparable unit. Even so, we see that man has

differences of opinion, which lead to ongoing conflicts between different religions,
there are tensions between the castes, and that one country is an enemy of another.

What is the cause of these conflicts? The cause of all these conflicts and differences
of opinion is the food (weapon). The food they eat causes all these differences,
since it is the food that you eat that ultimately determines what you
son.

There are three qualities in the food they eat: sattva, rajas, and tamas. Some people
some eat only sattvic food, others only eat rajasic food, while others
They eat tamasic food or combinations. The difference in behavior is
determined by the different food they eat.

A lasting friendship can exist only if both people eat only.

sattvic food. If you wish to have a lasting relationship and friendship with God, your
Habits and thoughts must be sāttvic. It is food that determines the condition.
and the shape of the mind.

Limited food and sattvic food are essential for spiritual progress.
spiritual exercises (sadhana) will yield no results unless they modify
your eating habits. People from all times and all regions
They should do their best to eat sattvic food.

You can recite all the Vedas, study the Vedanta, and put all into practice.
the spiritual activities, but remember that all of this must be accompanied by the
purification of the heart and of the conscience, and it is there where food plays a
dominant role.

In the company of whom we consume food, the place, the containers in which
it is cooked, the emotions that stir the mind of the person who cooks and serves it,
all of this has subtle influences on the nature and emotions of the person who
eat the food.

The dense part of the food is excreted as feces. The subtle part of the food takes
the shape of blood. The part between the subtle and the dense takes the form of muscles in
our bodies. The part that you can call essence takes the form of the
mind.

In the same way, the water we drink must be pure. If the water is pure, the part
dense of it is excreted as urine, and the subtle part forms the prana (life, vital breath,
essence of life)

Water takes the shape of life. Food takes the shape of mind. Now you understand.
How close are the links between the mind and the food and drink they consume.

13
8. The Main Cause of Sick Health

What are the main causes of ill health? Out of the 8,400,000 species of
living beings on Earth, 8,399,999 species of creatures, such as birds and other beings
animals live on what is provided by God in nature, and consequently
they generally do not suffer from diseases.

In order to please his palate and other senses, man changes the
composition and characteristics of the things provided by nature and prepares, by
during the boiling and mixing process, mixtures that do not have remnants of
vitality in them.

Birds and beasts do not adopt such destructive methods. They eat things.
raw and consume the vital essence that gives energy. That is why they do not fall victim to the
many diseases that man causes to himself. Plant a legume
boiled on the ground: it will not sprout.

How, then, can it bring life to life? Vitamins and proteins, the valuable
ingredients are destroyed when cooked to please the palate. People
A young woman should be satisfied with 2000 calories of food per day. For a life
Healthy, a man needs only 1500 calories of food per day.

Our ancestors used to eat twice a day and our ancient sages used to
eat only once a day. They claimed that the man who eats only once
a day is a yogi, one who eats twice a day is a bhogi (enjoyer) and one who...
He who eats three times a day is a fool (sick).

Sattvic Food, Rajasic Food, Tamasic Food

What is sattvic food? Uncooked food, nuts, fruits, and raw legumes without
Freshly sprouted ones are the best, and they should be the chosen ones. They ensure a long
life. The way to eat legumes such as mung, dal (lentils), soybeans is
soak them in water and then, when they are chewable, eat them.

Coconut is a good sattvic food. The pulp of the coconut, the coconut water, the vegetables
and uncooked or semi-cooked vegetables are good for health. The roots and the
tubers are sattvic. The vegetables that grow above the ground are more
conducting to good mental development like the roots that grow underground.

Flour, milk, fruit, and seeds are sattvic. Butter milk is better.
What the milk. The food that makes men happy, that is attractive, juicy,
oily, tender, tasty and delicious, can often be compared to food
satisfaction.

Sattvic food can be associated with oil, not with fat!

14
The oldest generation of this country (India) used to take a small amount of
soaked rice in curds as your first meal in the morning. It is sattvic food; or
They were having some ragout stew, which is equally good. Don't eat too much rice.

Drink large amounts of boiled and cooked water, not during meals, but
certain time before and after them. Eat at regular intervals according to the
well-established schedule. People can live longer and healthier if
she would only eat the minimum.

Some people have the false impression that sattvic food must consist of only
only from milk, yogurt, sweets, and fruits. They believe they will become Sattvic by
to consume large amounts of these delicacies. They are completely mistaken.

Excessive and immoderate consumption of milk and its products awakens and exacerbates the
rajasic and tamasic qualities in man. The quality and quantity of food.
What we ingest determines our thoughts and feelings.

The food that man consumes today is essentially rajasic and

Tamásica. This is the reason why there is cruelty and unrest in the mind of
men. Their physical health is very poor. Food determines the guna, the guna
look for the food analogous to it; this is how the vicious circle moves.

Now you are feeding the plants, the vegetables with artificial fertilizer and they
they do not have the innate strength that they should have. Current fertilizers are full of
defects. As a result, you find an increase in the number of cases
of cancer and heart diseases.

The main cause of cancer is commercial sugar. Too much medication is also.
bad. Give nature full scope to fight the disease and
put them right. Adopt more and more principles of naturopathy, and stop running
Behind the doctors. For all diseases, the stomach is the key.

What is rajasic food? Rajasic food is the opposite of sattvic. It is

too salty, too much sweet, too bitter, too acidic,
too seasoned, too aromatic. A meal like this excites and intoxicates.
Food without oil, which is totally dry, should not be considered food either.
Hindus use a lot of tamarind, which is harmful to health.

Food that is very hot, spicy, or acidic can be compared to wine and to
the meat. What you call marinating is literally putting the food in salt. The
the effect of salt is worse than that of wine. I advise those with blood pressure
high that they do not use salt, because salt contaminates the blood.

Alcoholic beverages and eating meat stimulate rajoguna. Eating develops

violent trends and animal diseases. Meat stimulates qualities
demonic in you. It is possible that the soldiers in the army may need this
food, but not so for spiritual aspirants.

15
In addition to this, it is important to highlight that those who live on vegetarian food
they are less likely to contract diseases, while non-vegetarians are
affected by more diseases. Vegetarian food not only affects the body of
man, but it also has harmful effects on the mind.

It is a bit cruel to kill innocent little animals in order to fill our stomachs.
God is in every creature, so how can they cause such sorrow?
animals did not come with the purpose of providing breath to human beings,
they came to carry out their own lives in the world.

What is tamasic food? The food that depresses, disorganizes, and makes one sick is
Tamasic food kills the intuitive intellect (buddhi). Excess food
leads to mental disorder. Indulging in a variety of tasty food is
Tamasica.

If they have cooked food, they should not save it for other people; it becomes
Tamazcal food. The heated food that has completely cooled down is food.
tamásica. Do not store food for one or two days, or even for longer, as it
turn it into Tamazulan food.

Eat the cooked food immediately after it has been cooked. How much
The more you wait, the more thematic it becomes. Non-perishable food is thematic.
Food that starts to smell is also thematic. Wine and meat provide
quantities of thematic qualities.

Low thoughts come from fish. Fish is tamasic food. It should

Avoid food that is too fatty and starchy, as it is thematic in its effects.
About the body. How can diabetes and blood pressure problems be cured?
blood? The principle or golden formula is diet control!

Those who know that physical health is the greatest treasure take great care in
only eat sattvic food. Rajasic and tamasic food enslaves the
Eat sattvic food, then your sacred nature will be expressed.

The untainted world arises from Sattvic food.

16
10. The Purification of Our Food

Just before consuming your food, you must pray and offer all the food to God, so that
clean it and purify it; it becomes sacred food (prasadam). Wherever
Go, before eating your food, you must remember the following two verses of the
Gita and the prayer Asatoma.

Brahman is the offering, Brahman is the oblation, in Brahman it is offered.

Brahmana is the one who performs sacrifices; it is through Brahman that one should attain the ultimate.
The action is accomplished in meditation.

The act of offering is Brahman, the offering itself is Brahman, offered by Brahman in
the sacred fire that is Brahman. Only he who, in
All his actions are completely immersed in Brahman.

I, having become the universal form, support the bodies of all living beings.
One who is regulated in eating, sleeping, working, and recreation can mitigate all material pains by practicing the yoga system.

I am Vaishvanaro, the interpenetrating cosmic energy housed in the bodies of

all living beings. Being united with their inhaled and exhaled breaths, I
I consume all the different (four) types of food.

Before offering this prayer, food is simply food, but once it is

What is offered to the Lord becomes prasadam (consecrated food). This prayer
eliminate all defects and flaws in the containers and in the food, as well as
all the negative influence acquired during the process of cooking it.

The purpose of reciting the fourteenth verse of the fifteenth chapter of the Gita is
achieve success in worldly matters and to overcome obstacles on the path
spiritual. Here, food determines, in many ways, what we are going to reach
obtain in the future for ourselves. The food we ingest determines the class
of ideas that sprout in us.

When we eat our food, we should not think about other activities and other things.
ideas. If we use provocative words while consuming our food, they will arise within us.
ideas related to provocative words. Too much chatter while we eat
it will also harm us.

Lead us from untruth to truth, lead us from darkness to light,

Lead me from death to immortality,
Om peace, peace, peace.

Guide me from unreality to reality,

From darkness to light,
From death to immortality.
Aum, peace, peace, peace.

Before meals, they can also chant the Gayatri mantra.

17
11. The Gayatri Mantra

Aum, Earth, the spirit of the sun,

We meditate on the excellent glory of the divine Savitar,
We meditate on the divine light of Bhargo.
May that intellect, which is our guiding light, inspire us.

Oh Mother, Who subsists in all three kalas (time: past, present, and future),
in all three lokas (worlds: heaven, earth and lower regions) and in all three
gunas (attributes: satva, rajas, and tamas); I beg you to enlighten my intellect and dispel my
ignorance. I beg you to calm and enlighten my intellect.

Children, right now is the golden moment for you. Open your hearts and
recite this mantra and you will be successful in life.
If you chant the Gayatri mantra and also respect your parents as if they were God,
then the effects of these two things will work together, they will merge into one
and will have a great effect on your lives giving you radiance and
glow.

The Gayatri mantra can be used anytime and anywhere. I advise you all.
young people who recite it while taking a shower. Do not sing vulgar songs and
contaminants. The Gayatri mantra will protect you from any harm wherever you are
find them, on a bus, on a train, on a plane, in a bazaar or on the street. Never
renounce the Gayatri mantra.

The Gayatri mantra is a universal prayer preserved as a relic in the Vedas, the
oldest Scriptures of man. The Gayatri mantra contains the value of the Vedas.
It contains the essence of the Vedic teachings. The Gayatri mantra is considered
Vedashara; it is the essence of prayer, and prayer nourishes and sharpens the faculty of
inherent knowledge. The Gayatri is described as the mother of all the Vedas. A
The meaning of Gayatri is that it is a mantra that protects or nourishes the jivis (individuals).

18
12. Sattvic Food

The food offered to God

The one who sets you on the path of dharma

PURE, NATURAL, RAW, UNCOOKED FOOD

Raw organic fruit

Raw biological nuts (soaked in water)
The pulp of the coconut and fresh coconut milk
Raw organic sesame seeds
Fresh biological tubers and roots
Raw organic vegetables, fresh (semi-cooked if necessary)
Raw organic legumes, such as soybeans, mung beans, and the
lentils (soaked in water)
Legume sprouts
A little rice soaked in water or curdled milk
Ragi porridge
Foods with natural oil content
A little bit of honey (not heated)
Saved

A little bit of raw milk (obtained from livestock cared for with love and wisdom)
A little bit of buttermilk
A little yogurt
A little bit of curd
A little bit of butter, clarified butter
Butter serum is better than milk.

PURE WATER

PURE AIR

Not too much quantity

Not too hot
Not too salty
Not too sweet
Not too acidic
Not too sour
Not too spicy

Eat moderately
They eat in silence
Eat at regular intervals
They eat slowly
Eat in a clean environment
Eat in good company

19
Eat with the right mental attitude

one meal per day

fasting one day a week
do not drink during meals
drink a lot of pure water between meals

sounds, visits, aromas, and pure contacts

pure environment

sufficient exercise (walking, biking)

rest and sleep enough

sufficient SUNLIGHT

Rajasic Food

Food grown with fertilizers and other chemicals

Reheated food

Food without oil

Pepper

Tamarind

Drugs / medication

Tobacco

Alcoholic beverages

Too much milk and dairy products

Too much fruit

Meat, fish

Eggs

Coffee, tea

Salt

Too much quantity

Too hot
Too salty
Too sweet

20
Too sour
Too bitter
Too spicy

Many books, movies, magazines, and newspapers

Sensual scenes, exciting scenes,

Aggressive sounds

Tamásica Food

Food grown with fertilizers and other chemicals

Food that has been heated and has completely cooled (bread, etc.)
most industrialized foods
artificial food

tamarind

drugs / medication

tobacco
alcoholic beverages

too much milk and dairy products

milk and pasteurized dairy products
too much fruit

meat, fish

coffee

chocolate
commercial sugar

fat
starch

argue and
questioning without sense

many books, movies, magazines

and newspapers

horrifying scenes,
unpleasant odors

21
APPENDIX: Ayurveda and Western Naturopathy

Currently, most people always eat fast food or

tamásicos: industrialized food, heated and reheated food, bread, all kinds of
stimulants like alcohol, soft drinks, chocolate, coffee, tea, refined sugar,
tobacco, rajasic and tamasic condiments and salt, as well as meat, fish, fats
animals and eggs.

Many kinds of nuts (usually heated), vegetables, roots, tubers,

Legumes, seeds, and dairy products are predominantly tamasic. There are
various causes for this, such as cultivation with artificial fertilizers and other substances
chemicals (pesticides, herbicides, and fungicides, etc.) treatment with different
chemical substances for storage and transport, irradiation, handling
genetics, harvesting too early and selling stale food items and
old.

When digesting these foods, so many toxic substances are released that the body cannot even
eliminate. The blood is contaminated, symptoms of decay appear in the
intestines, the tissues become acidified and the nervous system degenerates, the body,
literally, it is poisoned and acidified. In this way, the immune system is weakened.
of the body, giving rise to all kinds of diseases.

The change from current eating habits, with their food patterns, towards the
sattvic eating habits and towards sattvic food is strong. A lot is needed
discipline and perseverance. The purpose of this appendix is to teach knowledge
necessary for the natural healing arts for the shift towards sattvic food
be as affectionate as possible.

Sathya Sai Baba said: 'Eat the best food you can find.'
This is a very important statement. It is difficult to find sattvic foods but, upon
At the same time, it is possible. If feasible, grow some herbs and vegetables and plant them.
some fruit trees in your garden; have your own goat for milk.

1. Ayurveda

Ayurveda, the science of life, is part of the Vedas, the ancient scriptures of
Sanatana Drama, the eternal religion. Ayurveda does not accept health care without
Religion. It asserts that self-care is the best health care; discipline
spiritual, rest and silence, diet, herbs and simple exercises
(yogasanas) are their medicines. Ayurveda is primarily a sattvic way of
healing, surgery is drastic and the drugs are thematic in the long run.

According to Ayurveda, there are three vital forces in the body, or three biological humors.
These are called vata, pitta, and kapha.
Vata (air, wind) governs our activities and energies, pitta (fire, anger) gives us
heat and the ability to transform substances in the body and layer (water, apathy) shape

22
our flesh and secretions. The main site of vata is the colon, that of pita is the
the small intestine and the layered one is the stomach.

Usually, one or two doshas predominate. If vata predominates, we will have a

vata constitution. In this way, there are vata, pitta, kapha constitutions, vata-pitta, vata-
kapha, pitta-kapha, and vata-pitta-kapha. According to Ayurveda, both the
mental illnesses like physical ones

Generally, all the diseases to which a person is prone can

treating with methods to balance the constitution. A method to balance the three
humors are to change from their tamasic and rajasic sides to their sattvic side. That is,
where sattvic food is of supreme importance. A sattvic diet helps in the
toning and in the reconstitution of a higher quality of tissues in the body.
Ayurveda fundamentally deals with the energies of food and not in what
regarding the nutritional requirements, such as vitamins and minerals.

In the first part of this book, you have read the teachings of Sathya Sai Baba about
sattvic, rajasic, and tamasic food. In Ayurveda, there are the same teachings.
In Ayurveda, you can find the following additions.

Of the six flavors, only sweet is considered sattvic. It is said that milk,
especially cow's milk, is the first among rejuvenators and revitalizers.
Butter serum is considered the best for assimilation disorders.
Pasteurized milk and other pasteurized products are tamasic. The grapes.
they are the best of the fruits.

Nuts and seeds are of a sattvic nature. Particularly, they are good.
almonds, walnuts, and pine nuts. Nuts and seeds become
easily rancid, they become tamasic; very roasted and salty nuts are
sesame oil, coconut oil, and olive oil are oils
good. Safflower oil is excessively irritating and causes all the humors.
Whole grains are generally of a sattvic nature, especially rice.
basmati.

Spicy vegetables – garlic, onions, radishes, and chiles – are rajasic and tamasic.
excess of vegetables from the cabbage family - kale, broccoli, cabbage, and cauliflower to a lesser extent
degree - is rajasic. Most beans are rajasic. Fried food, the
Mayonnaise, sour cream, and vinegar are rajásicos. Mushrooms are considered
white sugar and white flour are tamásicos.

The species cardamom, coriander, cumin, fennel, ginger, and turmeric are sattvic;
most of the other species, such as asafetida, black pepper, paprika,
cinnamon and mustard are rajasic. Tamarind is rajasic and tamasic. Sathya Sai
Baba has literally said: 'Hindus use a lot of tamarind, which
harmful to health." Nutmeg and valerian are tamasic.

The sattvic herbs are: aloe gel, amalaki, ashwagandha, astragalus, basil, tulsi,
bhringaraj, cálamo aromático, manzanilla, apio, raíz de consueldo, ginseng, gota kola

23
(brahmi), gaduchi, guggul, haritaki, jatamansi, loto, menta, rosa, azafrán, madera de
sandalwood, sakhapushpi, and shatavari.

The sattvic rasayanas (rejuvenators) are: a compound of ashwagandha, brahmi.

rasayan, chyvan prash, composed of shtavari, shilajit triphala.

Eat in proportion - eat after having digested the food.

previous. Do not talk or laugh while eating.

2. Western Naturopathy and Raw Food

In the natural food diet and in the nutritional therapy of Western naturopathy,
Raw, simple biological food is central. Uncooked food has been food in
everyone since time immemorial. Foods classified as uncooked food,
if during its preparation temperatures above 40º C have been avoided.
The temperature of our body is 37º C. At this temperature, substances
nutritional substances are not damaged when digested. Above 40º C, it begins the
damage. The boiling point of water is approximately 100ºC. The
the frying temperature of lard, oil, and fat is above
200ºC. At these temperatures, various nutrients are partially or completely lost.
totally.

The most important components of food are proteins, carbohydrates.

(starch and sugars), oils and fats, enzymes, vitamins, minerals, trace elements,
fibers, seasoning and water. When the food is cooked approximately 85% of
The existing nutrients are destroyed or rendered useless for the body.

A living body is maintained together by live food, which contains

a lot of water. This water is necessary for the transport of various substances
nutritional substances towards the cells of the body and for the expulsion of toxic products from
waste. Fresh fruit and vegetables contain all the necessary elements for the
body and a lot of water. Uncooked food has great healing power.

3. The Natural Physical Cycles

In each day of our food intake and digestion, there are three physical cycles.
distinguishable

Cycle 1: 12 noon to 8 p.m. = food intake (eating and digestion).

Cycle 2: 8 p.m. to 4 a.m. assimilation (absorption and utilization).

Cycle 3: 4 a.m. to 12 noon = elimination (of bodily waste and of the

leftovers from the food.

A properly combined meal will stay in the stomach for

approximately three hours. A wrongly combined meal can remain
in the stomach for as long as twelve hours. Therefore, eat good food with life and

24
keep in mind the principle of correct food combinations. Furthermore,
At night, eat as early as possible.

The best times to eat are from 12 noon to 2 p.m. and

from 5 p.m. It's good to keep five hours between meals. It's very
it is beneficial to skip the traditional breakfast and eat nothing or only fruit beforehand
from twelve noon. Whole fruits are better than their juices.

Probably, noon is the best time for a starchy meal, while

that at night it would be better to consume a protein meal. Do not drink during meals.
They can drink water fifteen minutes before the meal. Always drink pure water. If
They continue diligently with the rules of nutrition and have a complete nightly rest.
the body will be able to complete the assimilation cycle by 4 a.m.

The shorter the transit time or time spent in the digestive system,
better. The normal transit time is twelve hours. Many people have a
transit time too long.
Healthy people have a bowel movement three times a day. So the feces is
non-inflamed, pulpy, homogeneous and light-colored.
Fecal matter indicates the quality of digestion. Keep in mind: most
Diseases originate from poor or incorrect functioning of the system.
digestive!

4. The Shift Towards Raw Food

The shift from cooked (dead) food to raw (living) food, in many cases, does not
It cannot be done overnight; we need time for that. For many
it can take a long time because their intestines are degenerated,
in such a way that they work insufficiently. Step by step, they should be replaced.
heated foods by foods with life. Raw food should be eaten slowly.
and very well chewed.

According to your age and the amount of toxins accumulated in your body, the change
Going towards uncooked food, especially at the beginning, will bring more discomfort.
They can experience headaches or discomfort, they may feel
suddenly tired or scared, being stunned, having diarrhea, being irritable or
depressed and even get sick. The discomfort can last a couple of days or even
a few months.

The food mix should contain all necessary nutrients. Fruits,

vegetables and nuts contain everything the body needs. We only risk
to have a deficiency of vitamin B12 when we switch to an exclusively plant-based diet
vegetarian, because vitamin B12 is found especially in meat, the
fish, eggs, and dairy products. If we use some dairy products not
we need meat, fish, or eggs.

Generally, the shift to raw fruit is not difficult; fruit is the most
easy to digest. Always eat fruits slowly and chew well. The change towards

25
raw vegetables are much harder for most people.
raw leafy vegetables, such as endive, cabbage, lettuce, wild spinach, and chicory
are difficult to digest and can cause all sorts of problems. All these vegetables
they should be very finely chopped and preferably eaten with mashed potatoes or
steamed boiled potatoes.

What is the correct way to eat fruit? First of all: fresh! And this also applies to
applies to fruit juices. Baked apples, all canned fruits, the
apple compote and fruit tarts are all harmful to health. The fruit
raw has a great detoxifying effect due to its high water content and the
abundance of enzymes, vitamins, and minerals. For this reason, it is a very suitable food.
to eat in the morning hours (elimination schedule). Forget breakfast
traditional and do not eat anything or only fruit before noon.

The fruit stays in the stomach for twenty to thirty minutes; bananas, the
dates and dried fruit, for fifty to sixty minutes. Do not eat fruit during or
immediately after eating other foods. If so, the fruit will remain
stuck in the stomach by the other food; as a result, the fruit will begin to
it will ferment and produce all kinds of toxins. As a consequence of this, the food
the remaining will also deteriorate, especially in the intestines.

For this, the golden rule: 'Consume fruit and fruit juice only on an empty stomach.'
empty." Do not eat any fruit between meals nor drink fruit juice. The change
towards uncooked food should be done step by step. Apply the correct consumption.
offruit, eliminating the traditional breakfast, is probably the best first step.

The Second Step Towards Raw Food

If processed food and improperly combined food are digested, then, under the influence
of fermentative and putrefactive bacteria in the channel gastrointestinal, it
they will develop several there toxins. Carbohydrates (starch and sugar) can
begin to ferment, while the proteins can spoil.

Therefore, it is advisable to slowly reduce the use of processed food, it is

to say, eliminate refined, bleached, preserved food substances in
preserved, canned, smoked, chemically treated, and bottled. Also the use
Alcohol, vinegar, soft drinks, coffee, tea, and chocolate should be eliminated.

The same applies to the use of refined sugar, table salt, and rajasic spices.
Tamásicas. Refined sugar is extremely harmful to health. Do not drink coffee.
there are many types of herbal teas. Spices like asafoetida, pepper
black, paprika, cinnamon, clove, mustard, nutmeg and the
tamarind should be replaced by sattvic herbs and spices.

There is no healthier goal than trying to quit smoking. Do not eat meat or
fish or eggs. The only effect that meat and fish have on us
health is weakened by it. Among other things, due to the fat content, meat causes
all forms of cancer, hypertension, and heart attacks.

26
It is not necessary for man to eat meat and fish. We only need a
little protein: probably only 25-50 grams daily. Cow's milk, the
Nuts, fruits, and vegetables contain proteins. Fried eggs are hard to
digest. The pasteurized milk, sterilized milk, UHT milk and its derivatives, are
related to a large number of diseases, do not consume them.

6. The Classification of Foods

All food substances contain proteins, starch, sugars, fats and

free acids in a specific proportion. Generally, one of these predominates.
five nutrients. This nutrient is called dominant. In a
nutrient substance already rich in proteins, the protein is the dominant one. In this way, it is
the food rich in protein, rich in starch, etc.

Rich in protein food. If the food contains more than 10% protein, it is
called protein-rich. We distinguish between animal proteins found in meat,
fish and in seafood, dairy proteins in milk, in buttermilk serum,
in yogurt, in cheese, in curd, and in eggs, and the plant proteins in the
peanuts, in nuts, in cereals, legumes, and seeds.

Starch-rich food. Substances with starch are cereals (wheat, rye,

oats, barley, corn), rice, buckwheat, bread, cookies, products from
pastry shop
spicy, peas, chickpeas, soybeans, and lentils. The substances
Foods with moderate starch content include garlic, pumpkin, and black radish.
the radish, the kohlrabi (turnip-cabbage), the chicory, the asparagus, the escarole, the
paprika and parsley.

Rich in sugar food. Milk of all kinds contains sugar (lactose). The sugar
industrial is found in syrup, chocolate, jams, candies,
sodas, etc. The following fruits contain more than 10% sugars: dried fruit,
the bananas, the blueberry, the grapes, the persimmon, the greengage plum, the figs, the mango, the
cherries, honey dew melon, and plums.

Rich in fats food. Distinguished between the animal fats present in the
meats and fish, dairy fats in milk and dairy products, and the
vegetable fats in margarine, sunflower oil, soybean (oil), the
aceitunas (aceite), el maíz (aceite), la semilla de lino (aceite), la semilla de sésamo
(oil), the walnut (oil), the peanut (oil), the coconut (oil), the avocados, etc.

Rich in acid food: There are convenient acids, such as vinegar and lavender,
bitter sodas, wines, beer, etc. Sour-lactic vegetables and fruits
acidic, semi-arid, and moderately acidic. For example, papaya, mango,
banana, grapes, peaches, orange, and pineapple are moderately acidic; the
apricot, kiwi, and grapefruit are semi-acidic.

27
7. The Principle of Correct Food Combinations

The correct way to combine foods plays an important role in the

optimal digestion and the correct body weight. Good combinations of the
foods lead to a maximum amount of energy, form minimal amounts of
toxins, stimulates the detoxification of the body and prevents all kinds of disorders and
digestive diseases. Proper fruit consumption is the first and more
important rule about food combination.

If several foods are combined, there can be several dominant ones; these dominants
they can neutralize each other and cause serious problems, originating the
fermentation of carbohydrates (starch and sugars) and the decay of
proteins and for this reason, sleep disturbances, flatulence, acid burps, bloating of the
stomach and intestines, food allergies, corpulence, constipation, diarrhea of
fermentation, putrefaction diarrhea and other ailments.

A correctly composed meal has a dominant. Our digestive system

it is not able to digest a meal with several dominants. Lentils have two.
dominant: starch and proteins. This is the reason why legumes are
difficult to digest. Rice is a grain that is easier to digest.

There are ten combinations of foods of supreme importance, four combinations

good and six bad combinations. The good combinations are: protein-fat,
starch-fat, sugar-free acid, fat-free acid. Bad combinations are:
proteína-almidón, proteína- azúcar, proteína-ácido libre, almidón-azúcar, almidón-ácido
free and fat-sugar.

The digestion of food substances that contain both proteins and

fats, such as cheese, milk, and nuts, require more time than digestion
from protein food with very little fat. This effect is neutralized by the
abundance of fresh, uncooked leafy vegetables. Milk should always be consumed.
very slowly and cannot be mixed with other food substances.

Starchy foods can combine well with oils and fats,

like potatoes and cereals with butter or vegetable oils.

All fruits, by nature, are combinations of sugar-acid. Fruits

acidic, semi-arid, and sweet make a good combination.

The addition of acid, such as citric acid (lemon juice), makes the fat
easier to digest. Acid oil sauces make good combinations
with vegetables but not with starchy or protein-rich foods.

Generally, starchy food and protein-rich food cannot be

combined. Starchy food substances, such as potatoes, cereals, the
noodles, macaroni, bread, and rice cannot be combined with substances
protein foods, such as dairy products, soy products, eggs,

28
meat, fish, nuts legumes. Rice and legumes form a combination
acceptable.

Protein foods and sugar cannot be combined.

Never combine protein food with acidic food, like meat with fruit.
bitter.

Starchy food substances cannot be combined with sugar.

beetroot, cane sugar, jams, syrup, millet, dates, raisins, figs and
other fruits. Two different types of starchy foods can be combined, such as
the potatoes and the cereals.

Do not combine potatoes or cereals with vinegar, pickles, fruits, tomatoes.

sauerkraut, etc. Noodles and macaroni combined with tomatoes and cheese or meat are
bad combinations. Yeast bread is a starch-acid combination and therefore it is
difficult to digest. Industrial sauces are very acidic, never use them.

Fat-sugar combinations are bad combinations. Therefore, do not eat.

nuts with raisins (marriage), walnut paste with honey, sweetened cream, ice cream
marzipan, nougat, etc.

Raw vegetables are hard to digest. With an oil dressing, they remain for
more time in the stomach, which allows for better digestion.

Watery fruits are considered vegetables. The cucumber, the tomato, the pickles,
bell pepper, eggplant, zucchini, and squash can be combined with others
vegetables. Melon should not be combined with any other food, nor with
another fruit.

Vegetables and fruits form difficult combinations.

Vegetables pair well with starchy food substances or substances.

protein foods.

For the majority of people, all legumes are difficult to digest and
they combine badly. Only people with a very healthy digestive system.
They can digest legumes well, and they can combine peanuts, legumes, beans and
peas as starch. Consume them in combination with leafy vegetables.

+ Combine legumes, seeds, and sprouted cereals as starchy food or

almilaceous vegetables. Combine shoots like vegetables.

The choice of the main dish generally determines the entire meal. A light
soup in advance does not affect the main course. Eventually, one can eat a
Fruit as a first course. A good first course is a small bowl of vegetables.
raw. Pay attention that in all your meals there is no more than one
nutritive substance that predominates.

29
8. The Fourth Step towards Living Food

As already mentioned, the best first step is probably the correct use of
fruit consumption, suppressing the traditional breakfast. At the same time, or as a
second step, all stimulants and processed food substances
They should be suppressed. As a third step, we mentioned the application of
principle of the correct combinations of foods.

The fourth and final step is undoubtedly the hardest step. Bread and other products
grain products are dead foods. Both in bread and in pastry products and
Animal fats, sugars, and fruit may have been incorporated into the cookies.
in any case, do not use white flour, bread, pastry products, cookies, noodles,
macaroni and chapatis made with white flour.

The best thing would be for you to bake the bread made with fresh whole wheat flour yourselves;
Even better is to completely suppress it. As long as bread is still consumed, do not forget.
to consume raw vegetables, with bread. It is advisable to prepare a stew.
thickened with fresh grains and pure water not hotter than 40ºC.

Grain cereals can also be soaked in water and made into flakes by
you yourselves in a snowflake machine. Don't use industrial snowflakes. That is
food without life. Bread can be buttered. Potatoes should not be fried. It is
better to eat potatoes raw or just steamed; if necessary, they can
make puree with them by adding hot butter and water. Use only oil
coconut, olive oil, clarified butter or lard for frying.

We have a group of foods whose value is perceived to increase and that are not
dear ones. They are the sprouts of grains, legumes, and seeds. These nutritious sources
Natural substances in germination can be the least contaminated food substances.
that we can find at this moment. And it's food with life. They are easier to digest.
that the non-germinated ones contain all the required nutrients.

9. Proteins, the Most Important Nutritional Substances

Proteins are the essential building blocks for the plants,

animals and men. Plant proteins are found in nuts, cereals, rice,
legumes, seeds, avocados and olives and also in small amounts in fruits and
Vegetables. Half of the dry substance of the body's cells consists of proteins.
Enzymes and certain hormones are very important proteins.

Almonds, peanuts, and soybeans are the only plant sources of

complete protein. The almond is the king of nuts. The lack of proteins causes
malnutrition and loss of strength. An excess of protein causes all sorts of
diseases. Most people in Europe and America eat too much.
protein.

30
A man needs a minimum of 15 grams daily. An amount adequate
it is probably 25-50 grams per day. Raw food contains protein
highly valuable, so the required amount is smaller. When it works best
the digestive system, the daily requirement for protein is lower. Foods rich
in proteins, such as meat, fish, cheese, and legumes, contaminate the
body.

Only use raw, fresh, organic milk, free of germs and the products.
prepared from that milk at a low temperature (below 40ºC), all produced under
conditions of complete hygiene. Livestock must be cared for with love and wisdom,
must be fed with good food, and should be allowed a natural death.

For a baby, breast milk is the best food. After breast milk,
Generally, people switch to cow's milk. In Asia, many people get sick after
drink milk due to lactose intolerance. These people can use products
dairy products fermented by lactic acid bacillus, such as yogurt. The lactic acid bacillus influences
favorably in the intestinal flora.

Milk cannot be combined with most food substances or with the

Cereals. Whey and yogurt pair well with vegetables, with almost all of them.
the fruits and with oils and fats. That's why we prefer dairy products
curdled products, such as whey, yogurt, and curds. The curd can be used
for all kinds of sauces.

Curd is a soft cheese; it contains 10% to 15% protein.

low in fat, or cottage cheese, is a wonderful product. Many types of
cheese contains up to 25% protein; this is why the digestion of cheese is
particularly difficult. It is not advisable to eat cheese. Never eat cheese.
fat not old cheese. Never eat bread with cheese.

It's incredible what nuts have to offer. Nuts are a compelling food.
It is possible to live exclusively on nuts, fruits, and vegetables. Unfortunately, the
Most of the nuts are shelled, dried, and heated. This is food.
dead. That's why they should always try to get unshelled nuts.
nuts (like dried fruit and seafood) are much better than
any mineral tablet.

Especially in winter, it is advisable to have at least thirty grams daily of

biologically grown nuts. Soak the almonds in water for eight hours.
pure. Fresh coconut milk is very healthy and coconut pulp is rich in selenium, which
which makes it suitable for the construction of the immune system.

The whole sesame seed is indigestible, so it should be hulled.

sesame seeds are very rich in calcium. Peanuts are not nuts but are
legumes; they are almost always heated. Soak the peanuts in pure water. In addition,
we have flaxseed, mustard seed, and sunflower seeds.

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10. Sprouted legumes, seeds, and grains

Many naturopaths agree that fruit is the ideal food; they refer to
the fresh fruit, without genetic manipulation, that has been grown without chemical fertilizers
no insecticides. Unfortunately, this type of fruit is expensive. Seeds, cereals
and legumes and also sprouted grasses, such as wheatgrass, cultivated
biologically they are good and they are good, fresh food substances
nutritional, with high content of vitamins, minerals, enzymes, and chlorophyll.

They are also called vegetable sprouts. For very little money, they can be obtained.
great sprout salad. Sprouted legumes are much more digestible than the
legumes only soaked or cooked. Germination is a kind of
predigestion. Seeds, legumes, and sprouted grains, vegetables
new ones and nuts have regenerative and rejuvenating qualities and are used
during the healing of various diseases.

Alfalfa, fenugreek, sesame seeds, buckwheat, wheat, beans

aduki, mung beans, lentils, soybeans, and chickpeas biologically
Cultivated plants can be easily germinated without the use of soil in a pot (made of glass).
Germination in a glass jar is the simplest method. First, before
germinate, discard the damaged seeds, because they rot.

The biogenic method of germinating legumes, cereals and seeds consists of

five steps:

1. Desquimicalize. The initial soaking in a lot of warm water to eliminate the

inherent protective chemicals of legumes, cereals, and seeds, as well as
also the synthetic chemicals that were likely added. After the
Soaking water should be discarded as it may contain toxic substances.
Soybeans require double dechemicalization, with water changes
additional.

2. Potentiation. A second soaking in appropriate water, in sufficient quantity

to cover only the food and for it to be absorbed. This produces
plant enzymes and plant hormones, leading to the hydrolysis of substances and
getting rid of them. The remaining water must be eliminated. Soak the seeds.
smaller for about three hours, the others for about twelve hours (the wheat
sarraceno, for fifteen minutes).

3. Germination. Cover the pot with a small piece of gauze and place it upside down,
in the (semi)darkness on a tilted tray. Carefully wash the cereals,
the legumes or germinated seeds, softly and regularly twice a day.
Throw the water out.

4. Shoots. The additional increases of enzymes and plant hormones in the

humid darkness, they create a complete plant embryo. Between three and five days
The following will be ready: cereal, legumes, or seeds sprouts.

32
5. Chlorophyllization. (Optional). For the germinations of cereals, legumes, and seeds.
the first four steps are sufficient, with an additional half day of light
indirect way to add some chlorophyll.
Expose the developed plant embryos to light (not direct sunlight) until
that reach a minimum of 5 cm; maximum 10 cm in height, becoming a
tender baby vegetables, dark green in color (full development at normal temperature,
in about a week). The baby vegetables of wheat and seeds of
sunflowers need soil a few centimeters thick to stay
moist while growth lasts. Baby vegetables can be harvested
twice with scissors.

Carry out germination (sprouts), always under favorable conditions: 20 to 25º C, without
exposure to the sun, but with enough air, etc. Take cereals, legumes, and seeds
of the best quality and always of biological quality. Low-quality seeds and the
Old seeds rot very quickly.

They also rot due to too much humidity and dirty water.

11. Carbohydrates

Starch, cellulose, and sugars are carbohydrates. Starchy substances (in

especially those made with white flour), bread, bakery products, cookies,
noodles, macaroni, and chapatis, all refined sugars, including those that
they are colored brown, and all alcoholic beverages require a large amount
of vitamins and minerals for your digestion and, therefore, they are harmful to health.
Let's avoid it as much as possible.

Sathya Sai Baba says that heated food that is then completely cooled
it is tamasic, and that starch has a tamasic effect on the body. Therefore, bread
baked, as well as whole wheat bread, is tamasic food. Bread can
combine with butter and vegetables, but in no way with milk, whey
milk, yogurt, curd, cheese, meat, fish, eggs, sesame paste, paste of
nut, peanut butter, chocolate, honey, jam, sugar or fruits.

In particular, eat grains in the form of liquid stew, only soaked or

sprouted grains. Always detoxify the grains before using them. Not all
The types of grains are sattvic. Probably, the best grains are some classes.
of rice, such as basmati rice, red rice, and maha Sali rice, ragi, millet, corn
North American blue, quinoa from South America, and kamut wheat from Egypt.

Brown rice (and white rice) can be eaten very moderately and not by everyone.
the days. The starch in potatoes is easy and quick to digest. Potatoes contain
a lot of water, several enzymes, and many vitamins and minerals. Potatoes can even
to be meals raw. If we eat enough fruit, vegetables, potatoes, and cereals,
sprouted legumes and seeds, we will not need grain products
like bread, noodles, macaroni, and chapatis.

33
Energy is essential for a healthy life. We probably need about
from 200 grams of carbohydrates daily; these produce 800 kcal; 25 to 50 grams of
Daily proteins amount to 100/200 kcal; 40 to 80 grams of fats per day equate to
400-700 kcal. The total of all this adds up to 1300-1700 kcal daily. Sathya Sai Baba says
an adult needs approximately 1500 kcal daily and young people 2000 kcal.
daily.

12. Oils and Fats

Distinguished among animal fats, dairy fats such as butter and cream,
breast milk and vegetable oils and fats. Oils and fats are
compounds of fatty acids and glycerol. Do not use animal fats. In many
processed foods contain low-quality animal fats
quality. We probably need between 40 to 80 grams of fat daily.

Sesame oil, olive oil, and coconut oil are good oils. The oil
Flax seeds have a good effect on the stomach and intestines. Never fry them.
with vegetable oils that are rich in polyunsaturated fatty acids such as oil
sunflower oil, safflower oil, soybean oil, and sprout oil
corn. Use only coconut oil, olive oil, clarified butter, or lard.
for frying.

Only use first cold-pressed vegetable oils (maximum 70º C) of

biologically cultivated seeds. The second (hot) pressing comes almost to the
180ºC. Anyway, do not use extracted and refined oils. Margarine,
also from a health food store, it is tamasic food, dead food. If possible,
use food substances that contain oils, such as walnuts, almonds and
seeds instead of oils.

13. Vitamins, Minerals, Reconstituting Foods, Unrefined Fibers

If we eat enough fruit, nuts, vegetables, grains, legumes, and seeds

sprouted, in fact, we do not need to worry about a lack of vitamins,
minerals, reconstituting elements and, without a doubt, still many more vitamins and
unknown substances, necessary for life. When heating food, most of
the enzymes, vitamins, minerals, and the compounds of reconstituting elements,
unrefined fibers and other vital substances are totally or partially destroyed. Some
vitamins are destroyed at freezing temperatures, or by oxidation, or by
too much sunlight, etc. The outer leaves of several vegetables contain more
vitamins and minerals that the inner leaves.

There are two groups of vitamins:

Those fat-soluble vitamins, such as vitamins A, D, E, F, and K.

Those water-soluble vitamins, such as the B complex vitamins and C.

34
Vitamin A is necessary for the growth process of children. Vitamin D
it is vital for bones and teeth. The vitamins that make up the
B-complex family is of supreme importance for life.

Vitamin C is essential for the formation and maintenance of all organs and
tissues; stimulates resistance to infections.

Emotions, feelings, and positive thoughts, vitamin A,

complex-B, D, C, and E and many reconstituting minerals and elements such as the
Magnesium, iron, zinc, selenium, and iodine strengthen the immune system.

The immune system regulates the growth and repair of all tissues.
body and protects the body against microorganisms, such as bacteria, viruses and
also against poisons and cancer cells.

Animals and humans find it very difficult to absorb minerals from water.
and the mineral tablets. Both animals and men should eat
vegetables to meet your need for minerals and vitamins. Be careful with the
supplementary vitamins, minerals, etc. Excessive consumption of these
Pills can cause diseases.

The lack of minerals in a person is mainly due to:

A malfunction of the digestive system, causing minerals not to be

absorbed;

Lack of vitamins, enzymes, and co-enzymes;

The use of salt;

The use of processed foods, refined sugar, white flour, and alcohol;

The use of certain medicines.

More and more people are having problems with their backs, rheumatism, etc.
At an increasingly younger age. The skeleton of modern man shows symptoms of
decline at the age of twenty-five. This is due to the consumption of foods
heated, meat, fish, alcohol, refined sugar, chocolate, and grain products
misguided and in too much quantity. Sesame seeds and sweet fruits are the
best calcium suppliers besides potatoes, nuts, sea vegetables and the
dairy products.

Fibers are found in all fruits, leafy and woody plants.

nuts, cereals, legumes, almonds, and seeds. Human foods should
be rich in fiber. We need between 40 to 60 grams of fiber daily. The best
Sources of fiber are fruits, especially dried fruit, and vegetables. Dried fruit
it should always be soaked in pure water for six to twelve hours. In case of lack of
fibers, evacuation will be difficult, the feces are hard.

35
Fiber shortens the transit time, or stay, in the digestive system. The bad
Food along with a small amount of fiber results in a transit time of two or three.
days, sometimes even a couple of weeks. The fibers absorb the toxins and have a
greateffect on the feeling of being satisfied. Consequently, the appetite
it decreases. So it's easy to eat moderately.

14. Some Instructions and Recipes

In most of the following recipes, especially in sauces, soups, and the

Vegetable dishes can use herbs in moderation (no more than a teaspoon).
and spices
Sattvic, such as coriander, cumin, ginger, and turmeric (do not heat them, use them)
raw). Never use rajasic and tamasic herbs and spices.

In the morning hours, it is better not to consume anything or only fruits and juices.
fruit. Fresh fruit is better than dried fruit. Never consume dried fruit treated with
sulfur; and before eating them, soak the fruits well in pure water for six to twelve hours
Dried fruits like apricots, plums, and raisins. Soaked raisins are good sweeteners.
Figs are also very tasty. In addition, when eating fruit, one should remember to
correct combinations of foods. Never eat too much fruit at once.
Eat the fruit slowly and chew it well. Do not combine more than three types of fruit.

Fruit whipped cream

For fruit meals at noon and/or at night, almost all kinds of fruit.
they go very well with unsweetened whipped cream, about 40 grams of
whipped cream per person. The fruit rich in sugars forms with the whipped cream,
difficult combinations. Melons cannot be combined. Apart from something of
proteins and lactose, the whipped cream contains 36% fat.

Fruit yogurt
All fruits, except melons, pair well with yogurt. A deep dish.
With 250 grams of yogurt and small pieces of fruit, it constitutes a good meal.
if necessary, they can add some whipped cream, you can also add a
a little bit of honey and vegetable oil.

Fruit curd
The curd and the body combine well with acidic and semi-arid fruit, but they form a
bad combination with sweet fruits, melons, honey, and whipped cream. The curd or the
Soft cheese is easy to digest and contains 10 to 14% protein. It is prepared by leaving
that the milk curdles and separates the curd from the liquid (whey). We prefer the curd.
homemade, with skim milk. It is possible to use cheese instead of curd, but
only skim milk cheese, under no circumstances fatty cheese or
old cheese.

Nuts-Fruits
Nuts can be well combined with acidic or semi-arid fruits but not with fruits.
sweets, melon, honey and whipped cream.

36
An example for one person: 40 grams of almonds, 10 grams of walnuts, 4
sweet mandarins. Soak the almonds for eight hours and the walnuts for
Three hours in pure water. Don't forget to change the water. Then remove the skin.
brown from the almonds. Remove the seeds from the tangerines and mix two
tangerines with the almonds in a blender. Then place the pulp on a plate and
mix it with the other two remaining mandarins, cut into pieces. Garnish the plate
with nuts.

A second example for a person: Cut half a melon and a mango into pieces.
Cover with four tablespoons of a fresh coconut. Grind with the help of a
blender

Raw Soups
Easy to digest, soup is a delicious addition to any meal. They can be
prepare all kinds of raw soups, such as cauliflower soup, vegetable soup, the
tomato soup, carrot soup, etc. They are quick and easy to make. In addition
from water the following ingredients can be used: juice of fresh potatoes for
thicken the soup, vegetables, some herbs, a little vegetable oil, butter or
clarified butter, if necessary a little bit of seaweed powder, tamari or
sea salt. Cut the herbs and vegetables as finely as possible. Use, if possible
possible, fresh herbs, otherwise dried herbs. They are suitable for
to eat: parsley, celery, dill, thyme, borage, lavender, rosemary, mint, sage, savory
basil and cumin. Fresh herbs are much better than dried herbs.
During the winter, they can use heated water but not boiled water. Alternatively
you can pour the soup into a heat-resistant glass container and add water to it
hot that is heated. Avoid direct contact with the heat source to
to preserve the enzymes and vitamins of the soup. If you use avocados, take only the
mature. First, heat the water, then dissolve a little bit of seaweed powder in it.
marinas, tamarind or sea salt and add the herbs. When using fresh potato juice, the
the temperature must be quite high and the juice should be added quickly (before
let it turn brown). Stir and finally add the vegetables.
The soup should be eaten at body temperature.

An example: Tomato soup

Ingredients for two people. One or two cups of water, four to eight tomatoes.
a small piece of butter or clarified butter, a teaspoon of tea
of milk fat or unrefined cane sugar, a little bit of seaweed powder,
tamarind or sea salt and some herbs like basil, sage, thyme, rosemary, celery,
parsley and cumin. Remove the skin from the tomatoes by placing them for a moment (at least
possible) in hot water. Blend all the ingredients in a blender, except for the
milk fat or clarified butter oil, place the mixture in hot water
(body temperature). Garnish the soup with chopped parsley and celery and a small dollop
from milk fat or clarified lard oil.

A second example: Potato soup

Ingredients for two people: Four cups of hot water, four to eight potatoes,
from ten to fifty grams of butter, a little bit of seaweed powder, tamarind
sea salt, some herbs, and, if necessary, half a teaspoon of cumin
grown by yourselves. Steam the potatoes for five minutes without

37
peel; then remove the skin. Blend all the ingredients in a blender. If using
fresh potato juice, it should be added quickly to the mixture of the others
ingredients. If you want, you can add some raw vegetables; the vegetables must
be cut as finely as possible. You can use endive, spinach, cauliflower,
cucumber, bell pepper, etc.

Vegetable dishes
Here we have countless possibilities. Of course, we prefer vegetables without
cooked (biologically grown), but semi-
steamed, especially during the period of transition from cooked food
to uncooked food.

In particular, at the beginning it is necessary to be very careful with raw vegetables.

They are quite difficult to digest and can cause various intestinal problems. That's why
It is necessary to chop the vegetables very well and preferably eat them along with the pulp.
from dad or mashed potatoes and, later on, maybe, with raw grated potatoes.

They can also be eaten with semi-cooked rice and, later on, with raw rice.
which should be soaked for 24 to 48 hours or, for example, millet (soaked for 24
hours). Don't forget to renew the water for dequimicalization. Use
only the best classes of rice or millet available. Before cooking the rice,
you should always soak it for 24-48 hours; cooking it for five minutes is enough
to obtain semi-cooked rice.

Leafy and stem vegetables make a good combination with vegetables.

trunk, potatoes, cereals, bread, rice, olives, and avocados, nuts and seeds, legumes,
sprouted seeds and grains, whipped cream, yogurt, buttermilk, curd, butter,
clarified butter oil and cold-pressed vegetable oils such as oil from
olive, sesame oil, and sunflower oil.

Starchy vegetables are quite difficult to combine with protein foods.

sugar, tomatoes and fruit; only combine well with leafy or stem vegetables,
mushrooms, yogurt, whey, potatoes, cereals, bread, macaroni, noodles, chapatis and
oils and fats. Combine leafy and stem vegetables with both food
amylaceous foods as protein foods, because these two types of food are bad for
to combine with each other.

Thus, for example, combine them with potatoes or with yogurt, but not with both.
mentioned in the fruit recipes about whipped cream, yogurt, curd, cheese and
nuts, it can also be applied to meals with vegetables in the afternoon or at night.
Generally, the existing varieties of potatoes are grown using different
chemical aids, such as fertilizers, insecticides, and pesticides. That's why always use
biologically grown potatoes. Per person, we can eat between 200 and 300 grams.
of potatoes for food. Raw potato is a remedy, especially for
heart diseases, stomach discomfort, kidney diseases, pains
rheumatics and cancer.

In addition to a lot of water, the potato contains starch (10% to 20%), which is easy to
digest, 1% to 2% proteins, 1% to 2% fibers and various enzymes. In addition to this, the

38
raw papaya is rich in B complex vitamins, A, K, F, and C (22 milligrams each
100 grams), also calcium, phosphorus, and magnesium (important for the skeleton and the
teeth) and aluminum, arsenic, bismuth, gold, cobalt, nickel, iron, silver, zinc.

In a ripe potato, we find only a little solanine, which in small

quantity has healing power; in large quantities it is poisonous. Eat potatoes.
regularly. When cooked, they lose much of their nutritional value, many are destroyed.
Vitamins and minerals dissociate organically. In fact, it is clear that the
Baked potatoes are better than boiled potatoes.
At least, we can eat some pieces of raw potato with our meals.
from vegetables, The flesh of the potato is the closest to uncooked potatoes. For this,
first peel and cut the potatoes into very thin slices, then crush them in a
blender.
Place them in boiling water and stir, turn off the heat immediately. Do not them
they never cook.

To prepare mashed potatoes, it's better to steam the potatoes with their skin on for
five minutes. First cut them into pieces, and after steaming them, peel them.
Do not prepare the mash with milk, but with boiling water and butter.

Steamed potatoes can also be eaten without mashing them. Never cook the
potatoes with salt, but use herbs like dill leaves, or if necessary, a
a little bit of algae powder or sea salt. Never eat french fries. It is thought that the
Oils and fats that are heated above 180ºC cause cancer.
Both with the potatoes and the vegetables, they can eat some butter or lard.
clarified.

Oil sauces and herb oil sauces.

With vegetables as a binding agent, they can use oil sauces or sauces.
herb oil. You can spray the vegetables with a little pressed oil.
cold, like olive oil, sesame oil, or sunflower oil. The term "cold pressed" is
deceptive, because almonds and seeds in general are pressed to a
temperature of 60º C to 90º C. The cold-pressed oil is pressed at a
even higher temperature (180ºC). In reality, the cold-pressed oil is no longer
raw food.

A simple salad dressing

Ingredients for two people: two tablespoons of vegetable oil, one teaspoon of
savory, a teaspoon of thyme, a teaspoon of sage, a teaspoon of
rosemary, a little bit of cumin seeds, two teaspoons of unrefined cane sugar
refine, a teaspoon of lemon juice and, if necessary, some sea salt. Peel
the pepper and remove the seeds. Blend all the ingredients and mix them in the
blender. To thicken the sauce, you can boil a large potato for five minutes.
cut into pieces and after being peeled, a flake of butter is added
hot water, is stepped on and mixed with the sauce.

Potato and cumin sauce

Ingredients for two people: two large potatoes, a bit of butter, two
teaspoons of cumin seeds, half a teaspoon of savory, half a teaspoon

39
of rosemary, a teaspoon of unrefined cane sugar and, if necessary, a little
of sea salt. Cut the potatoes into pieces, then boil them for five minutes.
Then peel them. Now mash the potatoes together with a scoop of lard and some water.
boiling. Mix the puree with the chopped herbs and cumin seeds.

Raw rice stew

Soak 100 grams of basmati rice for 48 hours. Change the water afterwards.
of 12, 24, and 36 hours. Grind the rice with a little warm water and add a bit of
honey or unrefined cane sugar. A bit of butter can also be added.
or clarified butter. This recipe is only for people with a device
healthy digestive!

Ice cream
Process the frozen fruit at high speed in a juice extractor and serve.
immediately. You can use frozen fruits such as: bananas, mangoes, peaches,
strawberries, etc.

Some observations:
The avocados, bananas, figs, grapes, and mangoes contain many
enzymes.

All melons are excellent and valuable food for their vitamins
minerals, sugars, and pure water.

Dried fruits, such as apricots, plums, and raisins, contain a large amount of
minerals (also iron and zinc). Dried plums are very rich in iron and
silicon.

Homemade sauerkraut (without salt) is very healthy due to its cellulose content.
and its lactic fermentation stimulates the development of intestinal bacteria.
favorable, useful.

Flaxseed contains the highest level of vitamin E of any other.

known seed, stands out in complete fibers, is mucilaginous, easy to
digestion, is rich in complete proteins and minerals.

The powdered sweetener and raw sugar cane made from unrefined sugar.
they are good sweeteners.

Seaweeds are a miraculous food that has a supplement of

natural minerals. They are rich in iodine. Always use powder in food.
of seaweed instead of salt.

Chapatis are better than rolls, regular bread, macaroni and

the noodles. They are heated only for a short period and can be prepared
Just before lunchtime and they can be eaten while hot.

40
 Each one is unique. The needs of our bodies are different and
changing, therefore each one must discover what the best are
food for him or her, when and where.

Hygiene is very important. For hygiene reasons, sometimes it is...

necessary to cook the food.

15. Food with Life and Motherhood

Should a pregnant woman eat natural, living food? Yes, of course!

During pregnancy, special awareness of the needs of the
mother and the child. The mother should have optimal health. This can be ensured.
through good food, sufficient rest, physical exercise, fresh air, and sunlight
a healthy and positive attitude towards life.

With enough advance notice, six or more months before the start of
pregnancy, a woman's health should be brought to its optimal level. However,
it's never too late. Also, during pregnancy, dietary habits
they can be carefully improved, step by step. Special attention should be paid
attention to the tendency to overeat.

Eating too much and the wrong combinations of food also cause
calcium deficiency. Useful calcium is found in sufficient quantities in seeds of
sesame (germinated), sweet fruits, nuts, potatoes, cabbage, sea vegetables, and figs.

It is so obvious that the natural and ideal food for a baby is its mother's milk.
that should hardly be emphasized.

Human milk adapts peculiarly and specifically to the needs of the creature
human. Breast milk is easily affected by tobacco, alcohol, coffee, tea,
chocolate, narcotics, and almost all drugs; these things should be avoided.

The advice is to give exclusively breast milk during the first year of life.
After this, you can start with supplemental food like fruit juices.
fresh or cow's milk or goat's milk. Give your baby breast milk the most
possible time. It can be said that the period of natural nutrition of the human creature
it lasts for three to five years.

The best substitute for breast milk and the best supplementary food is juice.
fresh fruits. Grape juice and orange juice are especially recommended. The
Milk and juice should be given at different times. Fruit juice is recommended.
between each breastfeeding. Cow's milk and goat's milk are substitutes for the
breast milk; if necessary, these can also be used as food
supplementary, alternated with fresh fruit juices.

Never give artificial foods to babies; they are dead foods. During the
the first eighteen months of a child's life, no other food should be given except
milk and fruit juices. Approximately, at eighteen months of age, one can

41
add soft fruits to the diet. By the beginning of the second year, soft fruits can be added.
fruits, nuts, and vegetables to the child's diet. Vegetables can be given raw.
semi-cooked, preferably rough.

Before the age of two, they should not be given starchy foods or cereals.
a mistake to give them before finishing the second year, starchy foods. The children
children under two or three years of age have difficulty converting starch into
sugar. They should get their sugar from fruits! Many of the problems that
The suffering of children is due to the habit of feeding them starchy food.

Children under the age of six should never be fed meat, and even better,
never. It is very important to provide children with the right nutrition, both for their
physical as well as mental health.

16. Physical exercise, fresh air, bathing, and sunlight

It is extremely important to combine eating habits with the necessary physical exercise, to
a good functioning of all the cycles of the body, the heart and circulation of the
blood. Of all possible physical exercises, walking, especially walking
running, cycling, and swimming are excellent activities. The minimum necessary is
a quick twenty-minute walk. A walk in the forest, along the
beach or a bike trip works miracles for our health.

It is of paramount importance to sleep with the window open at night. During this
time, the body eliminates a lot of water and toxins through breathing and the skin;
When the body receives fresh air, it can work more effectively. It is very
It is good to shower one or two times a day. The rays of light, the rays of heat, and others
Sun rays are essential for plants, animals, and humans.

It is very important to breathe correctly for mental and physical health. Breathing
not only is responsible for the supply of oxygen and the discharge of carbon dioxide and
waste products, but also from the supply of prana (universal energy). The
sources of prana are the sun rays, water, air, and food. Prana is taken
through the skin (solar bath), the tongue (for them, prolonged chewing), the openings
nasal passages and the lungs. It is extremely important to breathe correctly.
the right column in all postures.

Sathya Sai Baba says: "It is necessary to clean the mirror of the mind of impurities.
that cover it. This cleaning is done by regulating food and other lifestyle habits,
including recreation. This cannot be done in a day or a month. This requires
a permanent and prolonged practice.

17. Ayurveda and Naturopathy

Unlike Western naturopathy, Ayurveda does not accept the care of the
health without spirituality. Ayurveda and Western naturopathy agree that
the best health care is self-care. Ayurveda emphasizes that diet
Correct is the essence of self-care, and that the incorrect diet is the main factor.
physical cause of diseases.

42
Ayurveda declares that the things we do for ourselves, such as
renounce the wrong foods and overcome negative emotions such as anger,
fear and worry, over time, will have more impact on our health than taking many
medications and consulting various doctors. Spiritual discipline, rest, and silence,
the diet, the herbs, and simple exercises (yogasanas) are the best medicines
important aspects of Ayurveda.

Western naturopathy says that most diseases are caused by

the accumulation of toxins (toxemia) and the deficiency of nutritional requirements,
such as enzymes, vitamins, and minerals. Ayurveda does not focus much on the
enzymes, vitamins and minerals, but it mainly deals with the energies of the
foods. According to Ayurveda, foods can be classified according to the
different degrees of increase or decrease of the three biological humors and of the
three gunas in man.

According to Ayurveda, although mental and physical illnesses are many

classes and pathogenic microbes come in many varieties, all are products of
disharmonies of the three biological humors (vital energies), vata, pitta, and kapha. The
Ayurveda does not treat the symptoms, but rather addresses the underlying causes. When
balancing the humors, the root of the disease process is eliminated.

Generally, all physical and mental illnesses that man is

prone can be treated through methods to balance the three humors. A
the method of balancing the three humors is to change from your tamasic sides and
rajasic towards your sattvic side. This should be done through a sattvic diet,
originally created for the purification of the mind and the practice of yoga.

A sattvic diet is very important in the treatment of mental disorders, but

it is also so in the treatment of most of the so-called physics. These
physical diseases, for the most part, are strongly related to factors
Sociological. A sāttvic diet helps to tone and reconstruct a tissue of
superior quality in the body. Eating sattvic food is equivalent to purification of
the mind and the healing of the body, by balancing the humors, eliminating toxins
(but), supply all nutritional requirements and strengthen the immune system.

Most diseases originate from poor or incorrect functioning.

of the digestive system. A sattvic diet is important, but so is the
proper functioning of the digestive fire (Gañí). Ayurveda emphasizes the importance
of agni. Agni not only absorbs nutrients but also destroys all
pathogenic microbes. Undigested food is like a pathogenic microbe in the body,
creating toxins (loves) and disrupting the immune system.

The digestive fire should also be fed and cared for to give it the power of
digest food properly. Ayurveda says that spices and herbs are,
generally, the best way to increase agni. Herbs and spices too
they are the best for destroying the accumulations of toxins (ama). Ama blocks the
functioning of agni and the assimilation of nutrients. In naturopathy, it is given
little attention to the use of herbs and spices.

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Ayurveda and naturopathy agree that the current lifestyle is harmful.
for health. Modern life is excessively rajasic. We are always
entertaining with readings, television, all kinds of sports, and travel. We do not have
time for communication of the heart and for silence, peace, and prayer. A
As we age, we become increasingly tamasic. The quality of
The number of crazed people is increasing and is becoming a big problem.
in today's society.

The food we consume is predominantly rajasic and tamasic. The means

massive as a whole, have an influence that strongly aggravates the vata. Look
television, reading newspapers and magazines, talking and doing business during meals are
very bad habits. One should not eat when we are excessively nervous,
thoughtful or worried. Mind-altering drugs, analgesic drugs are
highly destructive.

18. Ayurvedic Herbs and Spices

Spices and herbs are like subtle foods. Ayurveda teaches that almost
everyone should consume herbs and spices regularly; they are part of our
necessary food substances. Herbotherapy requires the support of food
suitable for being effective. The diet can enhance, neutralize or counteract the
effect of herbs and spices. It may take a month or more for a
natural remedy has a noticeable effect, particularly when it comes to treating a disease of
long duration.

Many old or commercially prepared herbs may lack potency.

Correct. To a certain extent, it is misleading to talk about the general properties of a
herb. These vary depending on how the herb is cultivated, prepared and
combined. They can finding miraculous powers in very common herbs
when they are cultivated and prepared in a special way. Fresh herbs
they have a special power.

According to Ayurveda, the digestive fire (agni) is vital for health. When the fire
digestive system is normal, there is good digestion, circulation and complexion, adequate energy
and a strong immune system. When the digestive fire is abnormal, there is digestion
deficient, circulation deficient and poor complexion, unpleasant body odor,
flatulence, constipation, low energy, and low resistance to diseases.

Ayurveda says that spices are generally the best for the digestive fire,
to destroy the accumulations of toxins from indigestion (ama) and to inhibit the
Training of ama. Therefore, the appropriate intake of spices can be of help.
important in the treatment of many diseases.

When the digestive fire is high, species should generally be avoided.

When the digestive fire is low, all spices can be consumed, but
preferably sativa species. When the digestive fire is variable, one can
use spices like cumin and ginger. When the digestive fire is normal, it
they can consume mild sattvic spices – cardamom, coriander, fennel, turmeric –

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to maintain balance. Always use the spices in moderation and
knowledge.

Sometimes it may be necessary to use spices, herbs, or tamasic foods, and

even allopathic medicines to heal the body, but we must understand that
At the same time, the mind becomes more and more rajasic and tamasic. After having
having carried out the required changes, we should purify the mind by consuming
sattvic food and through other spiritual methods.

Sattvic spices can help balance the effect of excess fruit and
dairy products. According to the wise men of ancient India, milk is an ideal food
for children, if consumed properly and balanced with the right spices.
In addition, germ-free raw milk, especially cow's milk, is
considered the best revitalizing rejuvenator. Unfortunately, most
The milk is pasteurized, therefore it is tamasic. Dairy products
they increase the love and form mucus, especially when they are pasteurized. When
They have no other choice, they can add spices that reduce the mucus, such as
like cardamom and ginger, to make the milk more digestible.

Hot milk is a good mild sedative that improves sleep.

Yogurt is better if consumed mixed with fresh cucumber and spices like cumin.
and coriander. Of all dairy products, cheese is the best mucous former.
Here, cumin can be of help. Children can use sattvic herbs and spices;
the amount decreases with the age of the creature.

Herbs and spices should be grown without fertilizers or other chemicals and not
They must be irradiated, otherwise they will not be sattvic. They are used in foods and in
Ayurvedic medicines.
The other ingredients for Ayurvedic medicines, such as clarified butter,
Muscovado sugar or honey should also be sattvic.

19. Sattvic Food and Family Life

Often, Sathya Sai Baba says: "He who eats three meals a day is a
sick person (rogi); one who eats twice a day is someone who enjoys
('bhorgi'); he who eats only once a day is a yogi.' If you want to be a yogi, here it is.
Clearly what must be done. However, many of us are still bhogis or in
greater or lesser extent, rogis. That’s why we are used to eating two or three.
times a day.

Sattvic food is important for our spiritual life and our health. Eating
Sattvic food is equivalent to the purification of the mind and the healing of the body.
balancing the humors eliminating the toxins (ama), supplying all the
nutrient substances required and strengthening the immune system. For a devotee of
It is necessary to shift towards sattvic food.

When we are sick, we must completely detoxify our body and

our mind and shift towards sattvic food step by step, using the blender.

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Blending is more efficient than simple chewing and mixing in the stomach. The
Blended foods can restore health much faster than eating.
foods like salads. Eating nutritionally balanced foods in shape
blended is of great help for the digestive system and also for the system of
immunity.

When we are relatively healthy, we must do the same but the purification is
easier; anyway, it will be necessary to use enemas to clean our colon
and occasionally the blender to help our digestive system.

Many people believe that it is not possible to live on sattvic food in a family. This is
totally false. Everyone can skip the usual breakfast and instead eat something else.
fruit or a little atole made from water, fresh grams, like wheat or ragi, and a little of
honey. Don't forget to dequimicalize the grains.

Everyone can prepare meals according to the recipes in chapter fourteen. To most
from these recipes, especially to the sauces, soups, and vegetable dishes can
add sattvic herbs and spices - naturally in moderation (no more than
half a teaspoon of tea) such as cardamom, coriander, cumin, fennel, ginger and
turmeric. With these spices, they nourish the digestive fire (agni).

In Ayurveda, it is said that turmeric destroys the aging process and that
fill the body with youthful vitality. Whether in the north or in the south of India, all the
Indian cuisine considers turmeric an essential ingredient. Besides making it...
the vegetables or other foods are aromatic and aesthetically more tempting, the
Turmeric has an antiseptic effect that preserves food from a variety of
small insects that can contaminate it.

Do not use rajasic spices such as asafoetida, black pepper, paprika, cinnamon, cloves.
of smell, mustard, and tamasic spices like nutmeg and valerian. The vegetables
Spicy: chili peppers, garlic, onions, and radishes are rajasic and tamasic; avoid them as much as possible.
possible.

For family life, they can prepare all kinds of tasty dishes made up of
semi-cooked potatoes, semi-steamed, the pulp of the potato or semi-cooked rice and
semi-cooked vegetables steamed with oil sauces, herbal oil sauces or
adobos.
You can prepare a good marinade with tomatoes, clarified butter, turmeric, and coriander.

Use seeds, legumes, and freshly sprouted grains and baby vegetables such as
sunflower and buckwheat (chapter 10). There are many possibilities; use your
own creativity.

The following recommendations are important:

Never forget to pray and offer the food to God before consuming it.

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They eat in silence, with thoughts and sattvic feelings, in good
company, in a clean room, slowly and at regular intervals and
chew the food well.

3. Always eat in moderation, never overeat.

Eat the best food you can get and afford.

5. Heat your food as little as possible, never do it reheat.

Preferably eat uncooked food.

6. If necessary, use the blender, avoid pure juices, otherwise instead use the
smoothies.

7. Do not forget the rules for the correct combination of foods.

8. Use moderate amounts of sattvic herbs and spices for nourishment.

the digestive fire.

The food mix must contain the necessary nutrients

Fast once a week.

11. Pure water, herbal tea, fruit, blended or almond milk (almonds
soaked with pure water.

12. They eat cereals in the form of atole, only soaked or freshly sprouted.

13. Fruits and various dairy products are sattvic, as long as they are eaten in
moderation and they are cultivated, done in the right way.

14. The shift towards sattvic food must be done step by step, carefully.
and with the necessary knowledge and guidance. Remember that we are all unique and
that the needs of our bodies are different and changing.

Avoid the following food substances as much as possible:

Food grown with fertilizers and other chemicals.

2. Food treated with chemicals for its storage and transport.

3. Industrially processed food.

4. Old, rancid, and reheated food. Never put heated food in the
refrigerator and then reheated for a meal.

5. The reheated food that has completely cooled down (bread, etc.)

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 Fried or roasted food.

7. Alcoholic drinks and soft drinks.

8. Tobacco or drugs (narcotics)

9. Animal fats, margarine, meat, fish, seafood, and eggs.

10. Refined sugar, candy, and commercial ice cream.

11. Chocolate, coffee (including its substitutes) and tea

12. White flour and products made from white flour such as bread, cookies,
pastries, pancakes, macarons, noodles, and chapatis. If possible, avoid
also the whole wheat bread.

13. Pasteurized milk, sterilized milk and its derivatives.

14. Salt, vinegar, industrial sauces and rajasic and tamasic spices and herbs.

Proper care of children is the foundation of a culture. "Prevention is better

"that the cure" and "health is wealth" are golden sayings. That is why parents must
teach their children and teachers must instruct their students on how to prevent and cure
diseases, how to maintain physical, mental, and spiritual health.
This is the reason why parents should teach their children to eat only
sattvic food.

In industrialized countries, about half of the population dies from

cardiovascular diseases, at the second Symposium International of
cardiovascular diseases in Puttaparthi (January 21-23, 1994), Sathya Sai Baba
he said:

Food plays a role in health preservation. Attention must be paid

pay attention to the fact that the food we consume does not have too much fat content,
Well, fats consumed in large quantities are harmful not only to health.
but also affect mental health, due to which man loses values
Humans. Meat and alcoholic beverages are costly to people's health.
causing him many diseases.

The modern man grew up with artificial food substances and a variety of
alcoholic beverages, which endanger your health. When a man observes
moderation in the diet can save you from diseases. We must avoid seeing
television, videos, etc., while we eat, as they cause mental disturbances.

Hurry, worry and greasy foods are the cause.

primordial of heart problems. The presence of toxins also causes the same.
harm. In my opinion, it is the primary responsibility of every individual to avoid themselves

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being a victim of heart diseases by regularizing their food and other habits.
Prevention is better than cure.

The foundation of a master's sadhana is love. Only when there is a relationship

very strong selfless love between the teacher and the students and the correct education
It is imparted from the heart, that knowledge will blossom into wisdom.

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