Macrobiotics Summary

[Lanello, POW 38/9, 2/26/95, p.102]: "Keep your beings in a YANG state, slightly more yang than yin. Partake sparingly, or not at all, of those heavy meats that cause acidity and even the dulling of the brain."

[Following is Michio Kushi's recommended macrobiotic "shopping list" which has been condensed from his various books into a single easy-to-use list that can be put up on your refrigerator. ]

THE STANDARD WAY OF MACROBIOTIC EATING

"The standard macrobiotic way of eating represents a set of general guidelines for dietary practice in a temperate, or four-season climate. This way of eating is the most moderate in terms of yin and yang balance, and will naturally produce a condition of harmonious adaptability to the surrounding environment and result in the development and maintenance of health. However, the majority of people are not eating this way, which means that their diets contain an abundance of foods which are extremely yin or extremely yang or both. Almost every modern degenerative illness, including cancer, heart disease, and multiple sclerosis, results from the habitual excessive intake of foods which are either too yang, too yin, or both.

This standard diet consists of the following:

(1) At least 50% of the volume of every meal should be whole cereal grains, prepared in a variety of cooking methods. Whole cereal grains include brown rice, whole wheat (in the form of bread, chapati, noodles), barley, millet, oats, oatmeal, corn (on the cob, as grits or meal), buckwheat (groats or noodles), rye, etc.

(2) Approximately 5% of daily food intake by volume should include soup, preferably seasoned with miso or tamari (one or two small bowls). The taste should not be too salty. The ingredients should include a variety of vegetables, seaweeds, beans, and grains, and the recipe should often vary.

(3) About 20%-30% of each meal may include vegetables. These should be locally grown and in season, or else seasonal vegetables that can be naturally stored. Two-thirds of these should be cooked in various ways, including sauteing, steaming, boiling, and baking; while the remaining third may be eaten raw or as lightly boiled salad.

(4) From 10% to 15% of daily intake should include cooked beans and seaweed. Beans for daily use are azuki beans, chickpeas, lentils, and black beans. Other beans are for occasional use only. Seaweeds such as hijiki, kombu, wakame, nori, dulse, agar-agar, and Irish moss can be prepared with a variety of cooking methods. These dishes should be flavored with a moderate amount of tamari soy sauce or sea salt.

(5) Beverages should include (1) bancha twig tea, roasted; (2) Mu tea; (3) dandelion tea; (4) cereal grain tea or coffee; and (5) any traditional tea which is not artificially produced or does not have an aromatic fragrance and stimulant effect.

SUMMARY
"At least 50% by volume of every meal should be whole cereal grains prepared in a variety of ways. The majority of whole grain intake should be in the form of whole grains, rather than as flour products. Grains in their whole form should comprise about 80% of this daily [50%] intake, while the daily consumption of flour should not go beyond 20%. 25% to 30% of the diet should be vegetables , 10% to 15% should be beans and sea vegetables, 5% to 10% may comprise fish, shellfish, seasonal fruits, nuts, etc. And 5% may comprise soup."

REGULAR USE
GRAINS:
Whole barley, Whole buckwheat, Whole corn Whole medium-grain brown rice, Whole short-grain brown rice, Whole long-grain brown rice (for hot climates), Whole barley (hato mugi) Whole millet, Whole oats, Whole rye, Whole wheat, Corn, Buckwheat, Whole other cereal grains

VEGETABLES:
[Green and White Leafy:] Broccoli, Bok choy, Brussels sprouts, Carrot tops, Chinese cabbage, Chives, collard greens, Daikon greens, Dandelion greens, Green cabbage, Kale, Leeks, Mustard greens, Parsley, Radish greens, Scallions, Turnip greens, Watercress
[Ground:] Acorn squash, Buttercup squash, Butternut squash, Cauliflower, Hubbard squash, Hokkaido pumpkin, Pumpkin, Red cabbage
[Stem/Root:] Burdock, Carrots, Daikon, Dandelion root, Lotus root, Onions, Parsnips, Radishes, Rutabagas, Salsify, Turnips

BEVERAGES:
Amasake, Bancha tea, Roasted barley tea, Roasted rice tea, Spring or well water

CONDIMENTS:
Brown rice vinegar, Ginger, Gomashio, Grated daikon, Horseradish, Kelp-sesame salt, Kombu, Mirin, Miso, Natural mustard, Nori condiment, Onions, Parsley, Pickled vegetables, Roasted sea vegetable powder, Sauerkraut, Scallions, Sea salt, Tamari soy sauce, Tekka, Umeboshi plums or paste, Umeboshi vinegar, Wakame

BEANS:
Aduki beans, Black soybeans, Chick peas (garbanzos), Dried tofu, Green or brown lentils, Miso, Natto (fermented soybeans), Natural tamari soy sauce, Okara (residue in making tofu), Tempeh (fermented soybeans), Tofu (bean curd)

COOKING OILS:
Corn oil, Sesame oil (light and dark)

OCCASIONAL USE GRAINS:
Buckwheat noodles (soba), Corn grits or cornmeal, Couscous, Cracked wheat (bulghur), Long-grain brown rice, Pounded sweet rice cakes (mochi), Puffed wheat gluten (fu), Ramen noodles (whole wheat, rice, buckwheat), Rice cakes, Quinoa, Amaranth, Teff, Rice kayu bread (porridge), Rye flakes, Somen (sifted whole wheat noodles), Sourdough whole wheat or rye bread), Steel-cut or rolled oats, Sweet brown rice, Wild rice, Tortillas, Udon (whole wheat noodles), Unyeasted whole wheat or rye bread, Wheat gluten (seitan), Whole wheat crackers or matzo, Whole wheat pasta

VEGETABLES:
Alfalfa sprouts, Bamboo shoots, Bean sprouts, Beets, Celery, Coltsfoot, Corn on the cob, Cucumbers, Endive, Escarole, Garlic, Green peas, Green peas, Iceberg lettuce, Jerusalem artichokes, Jinejo (mountain potatoes), Kohlrabi and greens, Lambs-quarters, Mushrooms, Patty pan squash, Romaine lettuce, Salsify, Shiitake mushrooms, Snap beans, Snow peas, Sprouts, String beans,Summer squash, Swiss chard, Water chestnuts, Winter mellon, Yellow wax beans, Zucchini

BEVERAGES:
Carrot juice, Celery juice, Dandelion tea, Grain coffee, Kombu tea, Mu tea, Umeboshi tea

CONDIMENTS:
Arame, Hijiki

FRUITS:
[Temperate Climate Fruits:] Apples, Apricots, Blackberries, Blueberries, Cantaloupe, Cherries, Cranberries, Currants, Grapefruit, Grapes, Honeydew melon, Oranges, Peaches, Pears, Plums, Prunes, Raspberries, Raisins, Strawberries, Tangerines, Watermelon

BEANS:
Bean sprouts, Black beans, Black-eyed peas, Black soybeans, Black turtle beans, Great northern beans, Kidney beans, Lima beans, Mung beans, Navy beans, Pinto beans, Red lentils, Soybeans, Split peas, Whole dried peas, Yellow soybeans

SNACKS:
Almonds, Chestnuts, Filberts, Home-made popcorn, Moci, Noodles, Peanuts, Pecans, Popcorn (homemade and unbuttered), Pumpkin Seeds, Puffed whole-cereal grains, Rice balls, Rice cakes, Roasted grains & beans, Seeds, Sesame seeds, Sunflower seeds, Vegetable sushi (homemade), Walnuts

SWEETENERS:
Amasake, Apple juice or cider, Barley malt, Chestnuts, Dried temperate-climate fruits, Fresh or cooked fruits, Mirin, Raisins, Rice malt, Yinnie (rice) syrup

COOKING OILS:
Olive oil, Peanut oil, Safflower oil, Soybean oil, Sunflower oil

FISH:
Carp, Chirimen iriko (tiny dried fish), Clams, Cod, Eel, Red snapper, Scrod, Shrimp, Oysters, Flounder, Haddock, Halibut, Herring, Littlenecks, Smelt, Sole, Trout, Scallops, Other white-meat fish

OPTIONAL USE CONDIMENTS:
Agar-agar, Dulse, Irish moss, Mekabu, Ocean ribbons, Sea palm

LESS OCCASIONAL USE GRAINS:
Basmati rice

BEVERAGES:
Apple juice or cider, Barley green tea, Fruit juice (temperate climate), Green tea, Sake (rice wine), Seed/nut milk, Vegetable juice

AVOID GRAINS: Baked items containing dairy products, Refined grain cereals, White flour items, Yeasted breads (and crackers, cakes and cookies)

VEGETABLES:
Asparagus, Avocados, Curly dock, Eggplant, Fennel, Ferns, Green peppers, Plantain, Potatoes, Purslane, Red chard, Red peppers, Shepherd's purse, Sorrel, Spinach, Sweet potatoes, Taro (albi potato), Tomatoes, Yams, Zucchini

BEVERAGES:
Alcohol, Black tea, Coffee, Decaffeinated coffee, Distilled water, Herb teas (mint, rose hips, etc.), Juice drinks(commercial), Municipal or tap water, Soft drinks and artificially flavored beverages, Wine

CONDIMENTS:
All unnatural, artificial, and/or chemically processed seasonings, Apple cider vinegar, Commercial soy sauce, Common salt, Ginseng, Gray sea salt, Iodized salt, Mayonnaise, Soy margarine, Spices (curry, pepper, cumin,chili etc.), Wine, Wine vinegar

FRUITS:
[Tropical Fruits and Juices:] Avocados, Bananas, Coconuts, Dates, Figs, Grapefruits, Guavas, Kiwis, Lemons, Limes, Mangoes, Oranges, Papayas, Pineapples

SNACKS:
Brazil nuts, Cashew nuts, Filberts, Hazelnuts, Macadamia nuts, Pistachios

COOKING OILS:
Butter, Margarine, Shortening, Lard or other animal fats, Refined or chemically processed oils, Soy margarine

FISH: Bluefish, Mackerel, Salmon, Swordfish, Tuna, Lobster, Crab, Shrimp. Other fish with red meat or blue skin

FOOD CLASSIFICATIONS

EXTREME YANG: refined salt, eggs, meat, hard cheese, poultry, fish, seafood

EXTREME YIN: Medications (with a few exceptions), drugs, most foods containing chemicals preservatives or pesticides, alcohol, most vitamin pills (with a few exceptions), sugar, molasses, honey and refined sweeteners, aromatic and stimulant beverages (coffee, black tea, mint tea, etc.), spices (curry, cumin, pepper, nutmeg, dill, etc.), saturated and refined vegetable oils, milk, butter, soft cheese, yogurt, ice cream, tropic fruits and vegetables, white rice/white flour.

BALANCED: whole grains, beans and bean products, vegetables, sea vegetables, sea salt, spring or well water, nonaromatic/nonstimulant teas, seeds and nuts, locally grown/seasonal fruit, unrefined vegetable oils.

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GOOD SOURCES FOR MACROBIOTIC SUPPLIES:

* JAFFE BROTHERS: 1-619-749-1133 (voice) 1-619-749-1282 (fax) P.O. Box 636 28560 Lilac Rd., Valley Center, CA 92082 (Request a catalog. Full line of organically grown, untreated grains, dried fruits, etc. Family-run business operating since 1948.)

* YOUR OWN LOCAL HEALTH FOOD STORE (Most health food stores or the "nutrition departments" of big department stores will gladly special-order 25 lb. bulk-size bags of organic short-grain brown rice, etc. Big $$ savings.)

* PERFECT HEALTH : 1-800-444-HLTH or 1-805-382-2021 5423 Driftwood St., Oxnard, CA 93035 (Request a catalog. "Lowest mail-order prices guaranteed." Very informative catalog--you'll learn just be reading it.)

* DIAMOND ORGANICS: 1-800-933-3496 (voice) or visit their web site: http://www.diamondorganics.com Located in Freedom, California (Request one of their beautiful free catalogs. Fresh organically grown fruits and vegetables shipped to you by Federal Express.)

* MIRACLE EXCLUSIVES 1-800-645-6360 (voice) 516-671-2774 (fax) PO Box 349 Locust Valley NY 11560 (Request a catalog. Best source for quality stainless steel pressure cookers, woks, etc. Free C.O.D. shipping. No sales tax.)

* KUSHI INSTITUTE STORE: 413-623-5741, Ext.104 (voice) 413-623-8827 (fax P.O. Box 38 Leland Rd., Becket, MA 01223 (Request a catalog. Best source for books, courses. Very expensive source for supplies, though. Use other sources for supplies.)

* GOLD MINE NATURAL FOOD CO: 1-800-475-3663 3419 Hancock Street, San Diego, CA 92110 (Request a catalog. Macrobiotic and organic products.)
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