The Three Gunas

In the unmanifested Universe, energy has three qualities, known as Gunas, that
exist together in equilibrium: Sattva (purity); Rajas (activity, passion, the
process of change); and Tamas (darkness, inertia). Once energy takes form, one
quality of the three predominates. Thus on an apple tree, some of the fruit is
ripe (sattvic), some ripening (rajasic) and some overripe (tamasic). But no
matter which quality prevails, an element of each of the other two will always be
present as well. Most of an individual apple will be ripe, but part will be rotten,
even if the naked eye cannot see it, and part will be in the process of changing
from one state to the other. The three Gunas encompass all existence, all
actions. If a man commits a robbery, the action is basically rajasic but the
decision to rob and the motive may be predominantly tamasic, rajasic or sattvic,
according to the situation. In all people one of the three Gunas has superior
strength and is reflected in all they do and think. Only in enlightenment are the
Gunas completely transcended.
The Gunas can be found in all beings and objects surrounding us. The Yoga
aspirant always exerts to increase Sattva in his/her lifestyle. One of the most
dramatic changes that can be made is adjusting our diet. The Yogic system of
nutrition recognizes three types of food:
Sattvic Food
This is the purest diet, the most suitable one for any serious student of yoga. It
nourishes the body and maintains it in a peaceful state. And it calms and
purifies the mind, enabling it to function at its maximum potential. A sattvic
diet thus leads to true health: a peaceful mind in control of a fit body, with a
balanced flow of energy between them. Sattvic foods include cereals, wholemeal
bread, fresh fruit and vegetables, pure fruit juices, milk, butter and cheese,
legumes, nuts, seeds, sprouted seeds, honey, and herb teas.
Rajasic Food
Foods that are very hot, bitter, sour, dry, or salty are rajasic. They destroy the
mind-body equilibrium, feeding the body at the expense of the mind. Too much
rajasic food will overstimulate the body and excite the passions, making the
mind restless and uncontrollable. Rajasic foods include hot substances, such as
sharp spices or strong herbs, stimulants, like coffee and tea, fish, eggs, salt and
chocolate. Eating in a hurry is also considered rajasic.
Tamasic Food

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A tamasic diet benefits neither the mind nor the body. Prana, or energy, is
withdrawn, powers of reasoning become clouded and a sense of inertia sets in.
The body's resistance to disease is destroyed and the mind filled with dark
emotions, such as anger and greed. Tamasic items include meat, alcohol,
tobacco, onions, garlic, fermented foods, such as vinegar, and stale or overripe
substances. Overeating is also regarded as tamasic.

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Complete fasting versus the juice fasting offered by the AmericanFasting

Association.
American Fasting Association offers paid advice and complete planning of juice
fasts of different duration, up to hundreds days.
During a complete fast you can have only water and nothing to eat. The most
dramatic changes in body's metabolism occur only after more than 72 hours of
fasting. I wouldn't recommend this length for "do it at home-fast!" One may try
a several day-fast but care must be taken to have medical help available if
anything seems to not feel right foryou!
At different times in my life, fasting helped my severe back problem,panic
attacks, and fibromyalgia. However, it caused my weight problem. Nothing to
be surprised about: once the body gets in the starvation mode, ever since it is
taking its own measures for future possible starvationand holds on the fat
depots. Nevertheless, comparing to the health problems solved by my regular
periodic fasts, the weight problem looksrather minor.
One more important note before I tell you how I used to do the fasting. There's
so called "controlled fast" when you are supposed to reduce only carbohydrate
intake practically to zero. Biochemically speaking, these two are very similar
and the range of ailments that can be helped by them are surprisingly similar,
too. I am talking about the Ketogenic diet. However, this is a different story.
Now, how to enter the fasting.
The day before, stop eating at 7 PM and start drinking as much water as can
endure. Before going to bed, have at least 1 liter enema (for short-term fasts you
might want to have sugar-free fiber supplement instead, better pure Psyllum
husk.)
The next and subsequent mornings start with 15 min. morning exercise to
include gentle warm up and good stretching. Have an enema again, followed by
a shower or hot bath.
Have a glass of good quality water, e.g., mineral, at least every 2 hours. Usually
I have three glasses of rose hips tea a day to alleviate any chance of scurvy.
For nausea, repeat the enema and shower/tub at midday.
Walk and meditate as much as can.

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I have found that swimming is the best physical activity possible for a fasting
period, but then I am a former competitive swimmer, so this might not be true
for everyone. However, even mere soaking in warm water is very good for
everyone's muscles and joints.
If You Committed a Longer Fast.
Days 3 and after.
Any medication is prohibited after day 2! For headaches (they often occur at
days 2 to 5) I try hot or cold pads, or band my head with an elasticband. You
might also want to consider trying the Reflexo-therapy device, which I use for
muscle pain and headache.
Usually I expect muscle pain to start around days 3 to 5. All my health
problems seem to aggravate by this time, but I know that this is a normal
reaction.
Dizziness is "normal" for this time, so I avoid any vigorous physical activities
and sometimes refrain from driving at all this time. UsuallyI have stopped
feeling hunger by this point. It can be experienced as acomplete lack of interest
to any food matters.
The mind eventually becomes very clear and one usually enjoys his orher
favorite emotional practices.

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SAMPLE VEGETARIAN MENU

BREAKFAST

Calcium-fortified orange juice * (3/4 cup)

Oatmeal (1 cup) with 2 TB wheat germ, and 2 TB raisins
Whole-wheat toast (2 slices) topped with 2 TB peanut butter and 1 tsp.
Jam
LUNCH

Hearty vegetable soup (1 cup) with whole wheat crackers (4)

Marinated 3 bean salad (1/2 cup)
Mixed salad greens (1 cup) with carrots, green pepper, sesame seeds
and vinegar and oil dressing (1 tbsp.)
Whole wheat dinner roll (1)
Fresh squeezed lemonade (1 cup)
SNACK

Apple Bran muffin* (1)

Calcium fortified soymilk (1 cup)
DINNER

Rice and lentil casserole

Steamed broccoli* (1 cup)
Stewed tomatoes (1/2 cup)
French bread (1 slice)
Melon balls (3/4 cup)
Ice water with lemon
SNACK

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Fortified dry cereal (1/2 cup)

Calcium fortified soymilk (1/2 cup)

Barbecue Sauce
Makes 3 cups.
Ingredients:
2 cups tomato paste
1/2 cup water
1/3 cup honey
1/2 tbsp. molasses
1/4 cup prepared mustard (use a brand that doesn't use vinegar)
1 tbsp. tamari
5 tbsp. lemon juice
1/2 tsp. allspice
1 tsp. salt
1/4 tsp. cayenne (or more to taste)
1/2 tsp. mustard powder.
Instructions:
Combine all these ingredients in a bowl and mix well. Good on
veggie burgers, sandwiches, tofu ...
Tomato Soup
Makes 7 cups.
Ingredients:
3 cups canned or fresh (preferably) tomatoes
1 green pepper
2 celery sticks
2 tbsp. oil
1 grated carrot
3/4 tsp. oregano
1 1/2 tsp. basil
3 cups hot water or stock.
Instructions:
Saut over medium heat the vegetables for a few minutes. Now add
the herbs and stir them in well and cook for a few more minutes.
Now add the tomatoes, salt, pepper and bring to a boil. Simmer for
20 minutes. If you prefer a thicker consistency, in a separate bowl,
add some flour to a little bit of soup, mix well, then add back to

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the soup pot. Also if you would like a creamy tomato soup, just
add in 3/4 cup of skim milk powder, again separately and then
pouring it back in the pot. Do not boil. For an even heartier soup,
you can add some cooked grain to it.

Power Drink
Serves 1.
The Power drink was first introduced to us by Dr. Kamlesh, reputed Ayurvedic
Physician , who, for the past few years, has been teaching in our Centers and
Ashrams the basic principles of Ayurveda (particularly of a balanced diet) for
good health.
This very nutritious drink is a real tonic . Dr. Kamlesh recommends taking it as
a breakfast. The almonds are said to be excellent for the brain. The dry fruits
with provide you with plenty of energy to go through the morning. Soaking
retains all their qualities while making them easily digestible.
Ingredients:
5 almonds
1 big dry fig
1 or 2 dates; a few nuts (e.g. cashew or pistachios)
a few filaments of Saffron
a few drops of rose water
Instructions:
The night before, soak the almonds in one bowl and the rest of the
ingredients separately.
In the morning peel the almonds - this will be made easier after
the overnight soaking. Take off the pit from the dates and mix all
the ingredients in the mixer, adding the saffron, the soaking water
and extra water if needed to adjust the consistency (it should
remain quite thick). Add a few drops of rose water before serving.
Chinese Noodles
Serves 4.
Ingredients:
1 head broccoli
1 green pepper

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2 celery sticks
1/2 lb. Thin Chines noodles or vermicelli
2 tbsp. oil
Tamari.
Instructions:
Cook noodles in boiling water for 2 minutes. Chop vegetables and
lightly stir fry in wok or frying pan in the oil. Drain water of
noodles and add them to the vegetables. Sprinkle tamari to taste
over this mixture and stir well so that the noodles will get evenly
coated with the oil and tamari.

Easy Brown Gravy

Makes 2 1/4 cups.
Ingredients:
2 1/2 cup water
1/4 cup arrowroot flour
1/4 cup tamari
Instructions:
In a saucepan, whisk the arrowroot in the cold water. On low heat,
warm up the water and then add the tamari; Over medium flame,
cook to a thick consistency and then add pepper to taste.
Tamari Ginger Sauce
Makes 2 cups.
Ingredients:
1 cup tamari
1 cup water
1 ounce grated fresh ginger.
Instructions:
Mix all ingredients together. The flavor increases if you let sit for a
couple of hours. You can use this sauce for tempura or to put over
Chinese food.
Lentils in Molasses

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Serves 4 to 6.
Ingredients:
2 cups lentils
4 cups water
1 bay leaf
3/4 cup tomato paste
3 tbsp. molasses
2 tsp. sugar or honey
1/2 tsp. ginger powder
1/2 mustard powder
1/2 chili powder
1 tsp. black pepper
salt to taste
Instructions:
Cook lentils in water with bay leaf for 45 minutes, making sure
that the lentil stay whole. When cooked, add the rest of the
ingredients and stir well. Simmer for another 15 minutes and then
serve hot.
Baked Tofu
Serves 4.
Ingredients:
1 lb. Tofu block
butter
tamari
good tasting yeast.
Instructions:
Slice the tofu in 10 to 12 slices. Melt butter in saucepan and add
tamari to taste. Layer the tofu in a cookie sheet or large pan and
then pour the butter-tamari mixture over it. Sprinkle some yeast
on top of tofu and bake in oven at 375 deg. Far. For 20 minutes or
until the tofu is lightly roasted and crispy.
Curried Peas and Cauliflower
Serves 4 to 6.

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Ingredients:
2 cups fresh (recommended) or frozen peas
3 cups of cut up cauliflower
4 tbsp. of oil
2 tsp. of cumin seeds
1 tsp. of black mustard seeds
2 tsp. of salt.
Instructions:
Heat the oil in a heavy frying pan and add to it the mustard seeds.
When mustard seeds pop, add vegetables and salt. Stir the veggies
well. Lower heat way down and cover. Simmer stirring occasionally
until veggies are tender (about 5 minutes)

Goblin Granola
Serves 1.
Ingredients:
6 cups oats, rolled (raw)
1cup almond slivers
3/4 cup sesame seeds
1 cup sunflower seeds
1/2 teaspoon salt
1/2 cup honey
1/2 cup molasses
2 teaspoons canola oil
2 teaspoons vanilla extract
1 cup coconut
3/4 cup cranberries - dried.
Instructions:
Preheat oven to 300. Mix dry ingredients together and set aside.
In a small saucepan over medium heat warm the honey, molasses,
oil, and vanilla. Add to the dry mixture and spread evenly on an
oiled cookie sheet. Bake for 40 - 50 minutes, stirring every 10
minutes or so until evenly and lightly browned.
Baked Macaroni
Serves 4.

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Ingredients:
1 cup of macaroni, uncooked
1 1/2 cups of grated cheese
1/2 cup of milk
1/4 tsp. of salt
pepper to taste
1 green pepper, chopped.
Instructions:
Cook the macaroni and then drain it completely. Put the cooked
macaroni in a mixing bowl and add in the remaining ingredients
and stir well. Now put this mixture in a buttered pan and spread
out evenly. You can sprinkle more cheese on top if you like. Bake
in the oven at 350 degr. Farenheit for 30 to 45 minutes or until the
cheese has melted.
Split Pea soup
Makes 7 cups.
Ingredients:
2 tbs. or oil
1 tsp. of basil
1/4 tsp. of black pepper
1 tsp. of cumin powder
2 tsp. of salt
1/2 tsp. of ginger powder
6 cups of water
3 cups of split peas
1/2 cup of carrots
1/2 cup of celery
1/2 cup of green peppers
1/2 cup of potatoes
1 tsp. of honey
1 tbs. of lemon juice.
Instructions:
Over low heat, saute spices in oil for a few minutes. Add in the
chopped vegetables and stir well to coat them. Now add the water,
split peas, honey and lemon juice. Bering to a boil and them
simmer for one hour or longer, if you want a creamy consistency.
Banana Bread!

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Makes 1 large or 2 small loaves.

Ingredients:
3 large or 4 small bananas
1/2 cup of oil
1/2 cup of honey
1 tsp of vanilla
1 tsp. of salt
1 tsp. of baking soda
1/2 tsp. of mace
1-3/4 cups whole wheat pastry flour
1 cup chopped walnuts (Optional)
Instructions:
In a blender or food mill, puree the bananas to a smooth and
creamy texture. Add to them the oil, honey, vanilla and mix well.
Add in the remaining ingredients, making sure you don't overstir.
Spoon mixture into a greased loaf pan and bake at 350'F, for a
large loaf, 45-60 minutes (45 for moist, 60 for dry and crusty) and
35-40 minutes for 2 small ones.
Mung Dal Kitchari (Tridoshic)
Makes 4 servings.
Ingredients:
1 cup of mung beans
1 cup of basmati rice
1 piece of ginger root
2 tablespoons of coconut shreds
1 bunch of cilantro
1/2 cup of water
3 tablespoons of ghee (clarified butter)
1 cinnamon stick
5 whole cardamom pods
5 whole cloves
10 whole black peppercorns
3 whole bay leaves
1/4 teaspoon of turmeric
1/4 teaspoon salt
Instructions:
Wash dal and rice until water is clear. In a blender, put ginger,

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coconut, cilantro and 1/2 cup of water and blend till liquefied.
Heat saucepan on medium heat, add ghee, cinnamon, cloves,
cardamom, peppercorns and bay leaves. Stir for a moment, add
blended items to spices, then turmeric and salt, stir until lightly
browned.
Stir in mung dal and rice and mix well, pour 6 cups of water,
cover, bring to a boil. Let boil for 5 minutes. Then turn heat down
low and cook, lightly covered, until mung and rice are soft (25-30
minutes)
Sunflower Seed Salad Dressing
This is the most popular salad dressing in our Ashrams and centers worldwide.
Makes 4-5 cups.
Ingredients:
1 cup oil
1/2 cup tamari
1/2 cup lemon juice
1 to 2 cups sunflower seeds
Instructions:
In a blender, combine all the ingredients and blend until you get a
smooth and creamy consistency. If the consistency is too thick,
add more water; if too thin, add more sunflower seeds. To this
mixture, you can add any herb or spice you prefer. Taste and
adjust.
Sivananda Oatmeal Cookies
These are very popular in all our locations. The students like to have a
nutritious cookie after taking a Yoga class. They are good for you, they are
filling, and they taste SOOOOO good. Makes about 20 cookies.
Ingredients:
3 1/2 cups oatmeal
2 1/2 cups whole wheat pastry flour
1/2 cup raisins
1 cup ground almonds or hazelnuts
3/4 cup oil
1 1/2 cups honey
3/4 cup milk
1/4 tsp. Salt

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3/4 tsp. Nutmeg

1 1/2 tsp. Cinnamon
1 tbsp. baking powder
Instructions:
Mix wet ingredients. Mix and sift all dry ingredients (except nuts)
into the wet ones. Now add the ground nuts. Shape cookies 2 to 3
inches onto greased cookie sheet. Bake at 350 degrees Fahrenheit
for 15-20 minutes.

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