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Macrobiotics, from the Greek "macro" (large, long) and "bios" (life), is a Dietary Regimen that involves eating Grains as a Staple Food supplemented with other local foodstuffs such as Vegetable s and Beans . Although in macrobiotics people may opt to use Japanese ingredients ( Japan being the cradle of contemporary Macrobiotics), according to the general guidelines people should use the ingredients that are found locally (e.g. mustard instead of ginger), and avoid the use of sugar and other highly processed or refined foods. Macrobiotics also addresses the manner of eating by recommending against overeating and requiring that food be Chewed thoroughly before swallowing. HISTORY The earliest recorded use of the term macrobiotics is found in the writing of Hippocrates , the father of Western Medicine. In his essay 'Airs, Waters, and Places,' Hippocrates introduced the word to describe people who were healthy and long-lived. Herodotus, Aristotle , Galen , and other classical writers used the term macrobiotics to describe a lifestyle, including a simple balanced diet, that promoted health and longevity. Stephen Blauer, in Michio Kushi (1993), ''The Macrobiotic Way'', 2nd edition, AVERY, p.xi Macrobiotic methodology was utilized by many of the long-lived traditional cultures, such as the Incas , the Chinese in the Han Dynasty , etc. George Ohsawa drew from Oriental and Japanese folk medicine to create his version of this traditional philosophy of health. George Ohsawa brought his teaching to Europe from Japan . Ohsawa was a Japanese Philosopher , who was inspired to formalize macrobiotics by the teachings of Kaibara Ekiken , Andou ShÅeki , Mizuno Nanbaku , and Sagen Ishizuka and his disciples Nishibata Manabu and Shojiro Goto . Ohsawa brought his macrobiotic teachings to North America in the late 1950s. Macrobiotic education was spread in the United States by his students Herman Aihara , Cornelia Aihara, Michio Kushi and Aveline Kushi , and their students. Michio Kushi has been the most prominent of these teachers. Ohsawa coined the term for a natural way of living, macrobiotics, in the late 1950s. Macrobiotics, from the ancient Greek language, means the way of longevity. This term has been used by many authors in describing longevity teachings from the Far East. "Whole foods, such as brown rice, are central to a macrobiotic diet, and many of the first customers and owners of the alternative food stores were students of macrobiotics. In the 20th century, a few creative and brilliant teachers, such as the Kushis (who immigrated to the United States from Japan after World War II), emerged who distilled the wide-ranging ideas and interpreted them for modern, urban, and industrialized life." Health Food: Macrobiotic Brown Rice National Museum of American History, Division Medicine and Science. Retrieved 2007 , April 7 . PHILOSOPHY Followers of the macrobiotic approach believe that food and food quality powerfully affects health, well being, and happiness. The macrobiotic approach suggests choosing food that is less processed and more natural, and employing more traditional methods of cooking for family, friends, and oneself. One goal of the macrobiotic philosophy and practice is to become sensitive to the true effects of foods on health and well being. In this way, one goes beyond rules and regulations concerning diet to choosing foods that sustains one's health. In this way, dietary guidelines help one to develop sensitivity and an intuitive sense for what sustains one's health and well-being in diet as well as relationships and activities. Macrobiotics emphasizes locally grown Whole Grain Cereals , Pulses (legumes), Vegetable s, Fruit , Seaweed and Fermented Soy Products , combined into meals according to the principle of balance (known as yin and yang). Dietary recommendations include whole grains such as brown rice and grain products such as pasta, a variety of cooked and raw vegetables, beans and bean products such as tofu, sea vegetables, mild natural seasoning, fish, fruit, nuts, seeds, and mild beverages. Certain types of vegetables, such as tomatoes and eggplant, are either avoided temporarily or used sparingly. COMPOSITION In truth, there is macrobiotic approach to life rather than diet. However, General Guidelines for the diet are:
The remainder is composed of fish and seafood, seeds and nuts, seed and nut butters, seasonings, sweeteners, fruits, and beverages. Other naturally raised animal products may be included if need during dietary transition or according to individual needs. OTHER FACTORS The composition of dishes and the choices of foods is adjusted according to
and any other personal considerations FOOD PREPARATION TECHNIQUES Food is prepared in various ways, including: Steaming , Boiling , Raw , Ohitashi / Blanching , Nishime /long steaming, nitsuke/ Saute and boiling, Kinpira /sauteeing and boiling, Sukiyaki / Stew , Nabe , Oven Baking , baking in a Pressure Cooker , Tempura , and Frying . COOKING ACCORDING TO THE TIME OF THE YEAR In spring:
In summer:
In autumn:
In winter:
SWITCHING TO A MACROBIOTIC DIET For those wishing to adopt the Macrobiotic diet, it is recommended that a person research it and either consult a macrobiotic counselor or make a gradual transition to the macrobiotic way of eating. It is generally recommended that any diet be adopted gradually: for instance, reducing animal products, refined flour, sugar, and dairy products, and adding more whole-grain and vegetable-quality foods. Faster changes in your diet can be done with the help of a qualified and well trained macrobiotic counselor. Macrobiotic teachers and counselors vary in their knowledge. Choose ones that have many years of experience, training and research. AMOUNT OF YIN AND YANG IN THE PRODUCTS Macrobiotic eating follows the principle of balance (called yin and yang in China). Products that are extreme are not suggested for regular use. No foods are forbidden, but better quality natural foods are always suggested. Foods that are overstimulating can exhaust the body and mind. These are classified as extreme yin (stimulating) in their effects:
Foods that are very concentrated, heavy and dense, create stagnation. These have yang (strengthening but stagnating effects if overconsumed).
Foods that create balance are whole cereals, vegetables, beans, sea vegetables, fruit from the local environment, nuts, and seeds. Foods such as these are used in a macrobiotic way of eating. MACROBIOTICS VS. NORMAL JAPANESE COOKING The macrobiotic way of eating is erroneously thought to be Japanese. A majority of the world population in the past ate a primarily plant based grain and vegetable based diet. Because many of the recently popular teachers came from Japan, foods from Japan that are beneficial for health are incorporated by most modern macrobiotic eaters. Some macrobiotic ingredients are also standard ingredients in Japanese cuisine. MACROBIOTICS VS. VEGETARIANISM The macrobiotic way of eating shares many of the same foods as vegan eating although animal foods, most often as fish, are suggested. The two diet styles share enough similarities that a vegan version of macrobiotics is not uncommon. The Macrobiotic approach to diet is based on traditional ways of eating. While there are as yet no totally vegan cultures that are long-lived, the longest-lived cultures around the world consume between 70% and 99% whole plant foods. John Robbins, a well-known vegan advocate, pointed this out in his recent book, ''Healthy at 100''. The American Dietetic Association approves of carefully-planned vegan diets. In the words of the Association, ''Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. ... It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.'' {Link without Title} EXAMPLES OF MACROBIOTIC DISHES
NOTABLE MACROBIOTICS Dirk Benedict ; Rudolf Hess , deputy leader of the Nazi Party ; John Lennon ; Yoko Ono ; Gwyneth Paltrow ; Sting ; Avril Lavigne ; Madonna ; Warren Cuccurullo (Duran Duran, Missing Persons); Iggy Pop (not at present); Bob Weir (Grateful Dead Guitarist); Kyle D. Hlubek (string theory guitarist); Gloria Swanson ; William Dufty ; Courtney Love . CRITICISMS Critics opposed to macrobiotic diets in children claim that the diet (and similar vegetarian diets) are lacking in essential nutrients for proper growth and development. This argument is valid if the diet is poorly planned and if the caregivers do not have enough information regarding the diet. The following nutrients should be especially monitored in children due to their importance in facilitating growth and function: calcium, protein, iron, zinc, vitamin D, vitamin B12, riboflavin, vitamin A, omega-3 fatty acids and energy."Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets". ''J Am Diet Assoc'' 2003 June; 103(6): 748-65. Many children following the Standard American Diet (S.A.D.) are deficient in these above nutrients. All are available in properly planned macrobiotic diets. Vitamin D is available through adequate exposure to the sun. Calcium is available from hard leafy greens, nuts and seeds. Zinc is available from nuts and seeds. B12 is in fish and in thempeh. Vitamin A in the form of beta-carotene is abundant in macrobiotic diets. Adequate protein is available from grains, nuts, seeds, beans, and bean products. Omega-3 fatty acids are in soy products, walnuts, pumpkin seeds, flax seeds and fatty fish. Riboflavin along with most other B vitamins are abundant in whole grains. Iron is in the form of non-heme iron in beans, sea vegetables and leafy greens. THE NEW MACROBIOTICS There is a new breed of macrobiotic teachers who are revising the practice of a macrobiotic way of eating. These teachers are incorporating traditional macrobiotic (longevity) health wisdom from the east and west and marrying it with the latest findings of modern nutrition and science. These teachers, also, emphasize the importance of a healthy lifestyle practices such as exercise and adequate sleep. REFERENCES
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