Macrobiotics is a plant-based diet and lifestyle that is founded in helping people improve their physical, mental and spiritual health. This diet includes simple, easy habits and practices that are less restrictive than current, fad diets. Overall, macrobiotic diet looks to foster a healthy connection with food and dieting. Alongside the nutritional benefits of macrobiotics, it implements eating and lifestyle practices that establish an integrated sense of well-being. Let’s take a closer look.
Many things about macrobiotic practice have changed, but unfortunately in many cases the negative perception of it has not, nor has the presentation of information in books or the internet. The practice of macrobiotics ideally adapts to our changing personal and environmental conditions over time — it is more than simply crafting a macrobiotic diet plan. Through our experience at the Strengthening Health Institute (SHI), the higher percentage of grains recommended in the past no longer has the same benefits as it once did. In general, people’s conditions have changed due to weaker quality of food and lack of physical activity and contact with the natural environment. Most people spend too much time indoors or sitting at a desk. There is also a substantial amount of ambient light pollution in urban areas, radio and microwave pollution, and other EMF pollution.
For more than two decades, the SHI has been working to adapt and refine the practice of macrobiotics for people in modern conditions. We have had much success, and have found a model that works for people today. This approach is still effective for maintaining and recovering health that made macrobiotics popular, yet it is simultaneously adaptable for the conditions that many experience today. Below are our recommendations and adaptations from the most recent iteration of macrobiotic practice.
In most cases, we do not advocate a strict diet, but an adaptable approach based primarily on adding healthy foods, lifestyle practices, and cooking styles at one’s own pace.
We encourage honoring and making use of the world’s traditional cuisines, which are all largely grain, bean, and vegetable based supplemented by a wide variety of naturally pickled and fermented foods.
Regularly vary food selections and methods of preparations spanning well-cooked, lightly-cooked, naturally pickled and fermented, and raw. Combine different methods in daily and weekly meals.
Today, be much more liberal in the use and enjoyment of raw salads (including in the winter, as winter conditions are very dry) and seasonal fruits, particularly summer fruits whose time of ripeness and availability is brief.
Incorporate and enjoy a variety of whole grains, cracked grains, and whole-grain products (examples include: brown rice, barley, millet, bulgur, oatmeal, polenta, udon and Italian semolina pasta, and unyeasted sourdough breads)
Choose restaurants with healthy meal servings, not necessarily limited to healthy, vegan restaurants. There are many cuisines to choose from (examples include: Italian, Mexican, Middle-Eastern, Turkish, Mediterranean, Indian, and vegan-friendly establishments).
Start out with an equal amount of grains and vegetables throughout the day. If your digestion feels heavy, you can try decreasing grains a bit. If you feel a lack of focus and vitality, you can try increasing grains slightly. Beans, of multiple varieties, are more important for people today than before. Have one to one and a half servings of bean/bean products (combinations of beans, tofu, and tempeh) often or daily. A serving of beans is one half to one cup.
At SHI macrobiotics, we provide a series of courses to help you become a master in macrobiotics! Take part in these courses, join our upcoming webinars, or buy our latest book, “Ultimate Guide to Eating for Longevity,” to learn macrobiotic cooking techniques and increase familiarity with this diet.
Want to learn more about health and macrobiotics? Take one of our online macrobiotic courses.
Macrobiotic Grain Recipes
SHI relies on your support.
This content is possible because of donations from people like you. If you valued this article then take a moment and make a donation to benefit the SHI community. Any amount truly makes a difference.
Give $25, $50, $75, $100 or a different amount that makes sense for you.
Donate Now