Macrobiotic

The human body needs carbohydrates, proteins, fats/oils, minerals, vitamins, enzymes and water to perform optimally. How are bodies get all of these necessities plays an important part in our health. A Macrobiotic diet emphasizes one way to utilize healthy food optimally.

The macrobiotic diet is part of an overall health and wellness philosophy originating in the Far East. It is believed to help men and women achieve a natural balance in their lives, allowing them to live longer and more actively. The term macrobiotics was first used by the Ancient Greek philosopher, Hippocrates, and literally means "great life." Proponents of the macrobiotic lifestyle emphasize living close to nature and consuming a simple and natural diet.

In the 1920s, the Japanese philosopher, George Ohsawa created the first macrobiotic diet. In an attempt to cure himself of disease, Ohsawa began consuming a strict diet, made up of brown rice, sea vegetables, and water. Ohsawa soon believed that this diet helped to cure him of his disease, and began creating ten different versions of his macrobiotic diet, which focused on consumption of whole grains, low-fat foods, and certain fruits and vegetables.

George Ohsawa’s macrobiotic diet is based on the Japanese concept of yin and yang. This concept dictates that all parts of life are governed by two oppositional forces, known as yin and yang. In order to maintain a natural balance in life, these two forces must be kept in balance, particularly through diet.
The diet Ohsawa recommended included ten progressively restrictive stages. The last stage of Ohsawa's macrobiotic diet consisted of the brown rice and water. Due to its extreme restriction, Ohsawa's version of the macrobiotic diet is no longer recommended by macrobiotic diet counselors.

The macrobiotic diet focuses on eliminating foods that have large amounts of either yin or yang in them, in favor of foods with more balanced levels of these two forces. All foods are classified according to their taste and texture: yin foods tend to be more sweet, while yang foods tend to be salty. Followers are then asked to eat only those foods that have the greatest balance of yin and yang.

The standard macrobiotic diet recommendations are as follows:

• Whole grains—including brown rice, barley, millet, oats, corn, rye, whole wheat, and buckwheat—are believed to be the most balanced foods on the yin/yang continuum, and should comprise 50–60% of a person’s daily food intake. Although whole grains are preferred, small portions of pasta and bread from refined flour may be eaten.
  
• Fresh vegetables should comprise 25–30% of food intake. Daily consumption of any of the following vegetables is highly recommended: cabbage, broccoli, cauliflower, kale, bok choy, collards, mustard greens, turnips, turnip greens, onion, daikon radish, acorn squash, butternut squash, and pumpkin. Vegetables to be eaten occasionally (two to three times per week) include celery, iceberg lettuce, mushrooms, snow peas, and string beans. Vegetables should be lightly steamed or sautéed with a small amount of unrefined cooking oil (preferably sesame or corn oil).
  
• Beans and sea vegetables should comprise 5–10% of daily food intake. Especially recommended are adzuki beans, chickpeas (garbanzo beans), lentils, and tofu. Sea vegetables, including wakame, hijiki, kombu, and nori, are rich in many vitamins and minerals, and are easily added at each meal.
  
• A few servings each week of nuts, seeds, and fresh fish (halibut, flounder, cod, or sole) are permissible. Brown rice syrup, barley malt, and amasake (a sweet rice drink) may be used as sweeteners. Brown rice vinegar and umeboshi plum vinegar may be used occasionally. Naturally processed sea salt and tamari soy sauce may be used to flavor grains and soups.
  Fluid intake should be governed by thirst. Only teas made from roasted grains, dandelion greens, or the cooking water of soba noodles are generally considered acceptable. All teas with aromatic fragrances or caffeine are avoided. Drinking and cooking water must be purified.
  
• To maintain proper yin/yang balance, all extremely yang foods and all extremely yin foods are avoided. All animal foods, including eggs and dairy products, are believed to have a strong yang quality. Extremely yin foods and beverages include refined sugars, chocolate, tropical fruits, soda, fruit juice, coffee, and hot spices. In addition, all foods processed with artificial colors, flavors, or preservatives must be avoided.
  
• All foods should be organically grown. Produce should be fresh and locally grown.
  Soups and broths comprise 5–10% of food intake. Soups containing miso (soy bean paste), vegetables, and beans are acceptable.

Macrobiotic principles also govern food preparation and the manner in which food is eaten. Recommendations in this area include: avoid using a microwave oven to prepare food; cook rice in a pressure cooker; eat only when hungry; chew food completely; eat in an orderly, relaxed manner using good posture; and keep the home in good order, especially where food is prepared.

Food to Avoid:
Many of the foods that you likely love are strictly forbidden on the macrobiotic diet. This is because they are too high in either yin or yang properties, and therefore will throw your natural balance off course. In particular, you should try to stay away from:

processed foods
refined foods (like sugar and white flour)
animal products, including red meat, poultry, dairy products, and cheese
chocolate
soda
caffeinated products (especially coffee)
tropical fruits

Are there health benefits associated with macrobiotic diets?

Proponents of macrobiotic diets claim that it can prevent and cure disease, including cancer, although there is no firm scientific evidence to prove that a macrobiotic diet can cure or treat cancer. Since the diet consists largely of whole grains, cereals, and vegetables, those who follow this eating plan may experience some of the health benefits that are associated with eating low-fat, high fiber foods.

Are there risks associated with macrobiotic diets?

If not properly planned, macrobiotic diets can lead to poor nutrition. The macrobiotic diet is not recommended for pregnant women or children and may not provide sufficient protein and nutrients for others.

Refer to ….Natural Food Stores for a list of retailers that provide foods that fall into the macrobiotic diet.

References for Macrobiotic Diets:

The George Ohsawa Macrobiotic Foundation (GOMF)
1999 Myers Street
Oroville, CA 95966
(916) 533–7702
www.gomf.macrobiotic.net
GOMF also publishes Macrobiotics Today magazine.

Macrobiotics nline, the official web site of the Kushi Institute
www.macrobiotics.org.

The Vega Study Center
www.vega.macrobiotic.net

Pocket Guide to Macrobiotics by Carl Ferré, Freedom, CA: Crossing Press, 1997.

The Macrobiotic Way: The Complete Macrobiotic Diet & Exercise Book by Michio Kushi, Garden City Park, NY: Avery Publishing Group, 1993.

An Introduction to Macrobiotics. A Beginner’s Guide to the Natural Way of Health by Carolyn Heidenry, Garden City Park, NY: Avery Publishing Group, 1991.

Basic Macrobiotics 2nd ed. by Herman Aihara, Oroville, CA: George Ohsawa Macrobiotic Foundation, 1998.

The Cancer Prevention Diet: Michio Kushi’s Nutritional Blueprint for the Prevention and Relief of Disease by Michio Kushi and Alex Jack, New York: St. Martin’s Press, 1994.

Diet for a Strong Heart: Michio Kushi’s Macrobiotic Dietary Guidelines for the Prevention of High Blood Pressure, Heart Attack, and Stroke by Michio Kushi and Alex Jack, New York: St. Martin’s Press, 1987.

The Macrobiotic Diet
More than Just Brown Rice, it’s A Way of Life
by Leeanne Griffin

February 2006 - A few years ago, the macrobiotic diet was hot in Hollywood ~ devotees included Madonna and Gwyneth Paltrow. But a macrobiotic lifestyle isn’t just for celebrities whose job is to look perfect, experts say. Rather, it’s a way of life that promotes a balanced diet of fresh, whole foods and has even been known to treat certain cancers.

The macrobiotic diet shuns anything chemical or processed and instead relies on whole grains and vegetables. The “Great Life Pyramid,” the macrobiotic version of the USDA Food Guide Pyramid, measures recommended daily intake at 40-60% whole grains, including brown rice, oats, whole wheat and barley; 20-30% vegetables, including a balance of green leafy, round and root varieties; and 5-10% beans and bean products, including tofu, lentils, chickpeas, tempeh and others. Fish and seafood, fruits, seeds and nuts are allowed on a limited weekly basis. Macrobiotic followers are advised only to consume poultry, dairy and red meat on a very infrequent basis. Many cut these foods out of their diet altogether.

The lifestyle, based upon Japanese philosophy, was formalized by Georges Ohsawa in the early 20th century. He believed that diets should be based on healthful foods that balanced a person’s yin and yang ~ his or her spiritual components. A disciple of Ohsawa, Michio Kushi, has been credited with helping bring the diet to the United States in the 1960s. Kushi, now one of the most famous names in macrobiotics, established the Kushi Institute, a world-renowned macrobiotic education center in Becket, MA. Visitors come from around the globe travel to the institute for cooking classes and lectures.

Macrobiotic cooking became popular in the 1970s and 1980s, despite general unfamiliarity with the diet’s components, says Frank Phelan, store manager of the Living Earth in Worcester. “At that time, very few people in Western culture were familiar with foods like buckwheat noodles and seaweed,” he recalls. “But eventually these were adopted into the mainstream. People tried them and liked them.”

The health benefits of a macrobiotic lifestyle are undeniable, said Warren Kramer, a Boston-based professional macrobiotic educator and health consultant. Twenty years ago, as a young tennis professional, he noticed immediate physical changes as a result of his diet: Greater flexibility and stamina, an improved complexion, increased clarity and concentration, better sleep patterns, and better digestion. “I haven’t had an aspirin or any kind of pain medication in 20 years,” he says.

Cancer patients have turned to macrobiotic diets, opting for this natural treatment instead of or in addition to chemotherapy and radiation. Kramer counsels patients who have turned to macrobiotics hoping for a cure ~ and he has seen many of those hopes rewarded. The diet has worked well with certain forms of colon, prostate and breast cancer, he says. “I have seen people heal from cancer with no other method but this diet and lifestyle change,” he said.

But macrobiotic diets have been criticized by nutrition experts for being too restrictive and lacking in essential vitamins. Lisa Van Dusen, a registered dietician at UMass Memorial Medical Center’s outpatient nutrition clinic, said that vitamin supplements should be a part of a macrobiotic lifestyle. “A person following this diet might not get enough Vitamins B12 and D or calcium,” she said. “In that case, they would need to take a supplement.”

The diet’s constraints also call for careful meal planning ~ which can limit social eating and in fact social outings in general. There’s no fast food, no alcohol, and of course no stopping at the Honey Farms on the corner when the craving for chocolate hits. But Kramer said that dining at restaurants isn’t as preventive as one might think. “My wife and I eat out quite often, and we have plenty of things to choose from—seafood, whole wheat pasta with olive oil, broccoli rabe, minestrone soup, salad, brown rice,” he said. “There are a ton of places you can go if you’re macrobiotic. The toughest place to go, though, would probably be a steakhouse.”

Going on and sticking with a macrobiotic lifestyle is a commitment, there’s no denying it. But it the eyes of the diet’s followers, a commitment to health, prevention, and longevity is more than worth any initial inconvenience.