Written by John Immel,
Next time you are hungry, this ancient technique will help you decide how much to eat: Place your two hands together and make the shape of a bowl or cup. Limit your portion size to this volume, approximately 2/3's the size of your stomach. Ideally, you'd fill your stomach with 1/3 food & 1/3 liquid, leaving some empty space so that you have room for digestion. The 1/3 liquid should come from soup or from small sips of water during the meal.
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Remember that large meals leave you sleepy while a healthy portion improves your vitality and energy. Eating less, you'll feel refreshed, happy, and ready for the day. If you eat too quickly, this amount of food won't satisfy you initially. But if you eat slowly, your body's natural appetite suppression mechanisms will kick in. Then, you'll naturally feel satisfied.
It's no secret that portion sizes have grown beyond healthy norms. By cupping your hands together, you'll always know how much is healthy for you. Read more about health portions.
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About the AuthorJohn Immel, the founder of Joyful Belly, teaches people how to have a healthy diet and lifestyle with Ayurveda. His approach to Ayurveda exudes a certain ease, which many find enjoyable and insightful. John also directs Joyful Belly's School of Ayurveda , which specializes in digestive tract pathology & Ayurvedic nutrition. John and his wife Natalie recently published Explore Your Hunger: A Guide to Hunger, Appetite & Food.
John's interest in Ayurveda and digestive tract pathology was inspired by a complex digestive disorder acquired from years of international travel, including his public service work in South Asia. John's commitment to the detailed study of digestive disorders reflects his zeal to get down to the roots of the problem. His hope and belief in the capacity of each & every client to improve their quality of life is nothing short of a personal passion. John's creativity in the kitchen and delight in cooking for others comes from his family oriented upbringing. In addition to his certification in Ayurveda, John holds a bachelor's degree in mathematics from Harvard University.
John enjoys sharing Ayurveda within the context of his Catholic roots, and finds Ayurveda gives him an opportunity to participate in the healing mission of the Church. Jesus expressed God's love by feeding and healing the sick. That kindness is the fundamental ministry of Ayurveda as well.
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My Ayurvedic Teacher also taught that when you are full the following are indicators; Vatta will burp Pitta will begin to sweat Kapha will push food around the plate. Cathy
I totally agree with these guide lines and feel good living by them. If i stray from these rules I feel ill and have stomach and bowel issues. You may feel hungry in the beginning but after a week or two it becomes second nature.
I have discovered that even those who are inclined to be underweight like me can eat this portion of food and still feel energetic and healthy as long as the portion is high in protein. I have found that to be essential.
Oh, and it can be meat-free, too.
Ayurveda recommends three meals a day only. If you are eating 5 meals a day, portions should be smaller. But if you eat too often, your digestive tract will never get a rest.
What about for a Vata who is underweight (23yo, male, 6ft tall, 130lb)? Should the portions still be the same? I also have small hands lol.
Vata types typically do best eating smaller portions, but eating more frequently.