Sattva: Guna of the highest character, Sattva exhibits the essence of purity and goodness. Integrity, honesty, compassion, harmony, contentment, decency, virtue, compassion, generosity, selflessness, joy, and peace, all are the many facets of Sattva. Similarly, Sattva is distant from hate, greed, selfishness, envy, anger, fear, anxiety, ambition, spite, animosity, ill will, and hostility. A simple way to cultivate Sattvic living is by practicing yoga and non-violence, making good friends with a positive attitude towards life, and doing things that give yourself and others joy. To reach a higher level of consciousness and liberate oneself from the cycles of birth and death, one needs to perform sattvic actions on a daily and move away from Rajas and Tamas qualities in one’s actions and in their life. One of the ways to live a more Sattvic life is to follow the Yamas and Niyamas in Yoga which are basically ‘moral codes’, or ‘right lifestyle’. Furthermore, living a Sattvic life means following a Sattvic diet and eating Sattvic foods on a daily basis. What are Sattvic foods, you ask? Sattvic foods are those which bring attunement and balance to one’s life. So so organic, chemical-free, and fresh fruits and vegetables (grown above ground), whole nuts, whole grains, and whole legumes can be put in the category of Sattvic Foods. However, while considering the Sattvic nature of foods, it’s also important to look at how the food is cooked and eaten. Some fruits and vegetables are Sattvic when raw and others when cooked. Also, if cooked, food that is leftover or microwaved, or reheated is not considered Sattvic anymore as it loses its vitality and nourishment.

Below is a partial list of Sattvic foods:

1. Fresh and organic fruits such as apples, papaya, mangoes, cherries, melons, peaches, plums, oranges, berries
2. Fresh and organic vegetables such as beets, broccoli, carrots, cucumber, spinach, squash, zucchini, sweet potatoes, green bean, peas,
3. Whole and organic grains such as quinoa, rice, buckwheat, millet, wheat
4. Whole and organic legumes such as green gram (mung), pigeon pea, brown lentil, green lentil, black gram split (urad), edamame beans, fava beans,
5. Whole and organic sprouted nuts such as almonds, pistachios, cashews, macadamia, coconut, pine nuts, walnuts, and pecans
6. Whole and organic sprouted seeds such as flax, chia, sesame, flax
7. Organic cold-pressed and unrefined oils such as coconut oil, sesame oil, olive oil, avocado oil, flax oil, and ghee
8. Organic herbs and spices such as cardamom, cinnamon, cumin, fennel, turmeric, mustard seeds, clove, cilantro, mint, basil, vanilla bean
9. Other sattvic foods include honey, coconut sugar, jaggery, herbal teas,

Rajas: The guna related to the energy of motion, Rajas manifests itself as passion, ambition, motivation, and aspiration. Rajas are responsible for action and getting things done. However, excess Rajas can lead to anger, addiction, distress, overzealousness, and regrettable actions. While balance in Rajas leads to task accomplishment, progress, growth, and new opportunities, an imbalance in this Guna can lead to disturbance, dissatisfaction, and a strong and uncontrollable drive for success. One can easily balance the content of Rajas by introducing yoga practice & meditation and making changes to their diet and lifestyle. In the matter of practicing yoga, doing at least one or two restorative yoga poses, holding yoga poses for a longer duration of about 3-5 minutes, and performing cooling pranayamas such as Sheetali or Sit Cari can calm the mind and reduce Rajas. In regards to meditation, sitting and meditating in silence and practicing certain meditation techniques such as Vipassana, Yoga Nidra, Metta meditation, and Mantra meditation can help relax the heart and mind. When it comes to lifestyle, a person with an excess amount of Rajas energy can dispel its overstimulating effects by getting enough rest, taking walks in nature, listening to calming music, reading inspiring books, volunteering time for noble causes, and avoiding excessively stimulating environments and overworking. Lastly, in connection to diet, one should not indulge in foods that cause stimulation such as spicy, oily, and warm foods. Also, foods that are excessively salty, bitter, sour, salty, and pungent are Rajasic in nature and should be avoided or minimized. This will include pickles, vinegar, garlic, onion, tea, coffee, and chocolate. On the other hand, one should consume plenty of dark green leafy vegetables like spinach, kale, arugula, collards, romaine lettuce, watermelon, mint, cucumber, and seaweeds.

Below is a partial list of Rajasic foods:

1. Fruits such as guavas, lemon, lime, dates, passion fruits, soursops
2. Vegetables such as onions, potatoes, brinjals, tomatoes, bell peppers, chilies, leek, radish, ginger
3. Grains such as corn, processed oats
4. Legumes such as kidney beans, navy beans, pinto beans, red lentils
5. Nuts and seeds such as peanuts, sunflower seeds
6. Oils such as peanut and sunflower oil
7. Herbs and spices such as hing (asafoetida), red chili powder, fenugreek, black pepper
8. Other Rajasic foods include teas & coffee, wines, alcoholic drinks, carbonated beverages like soda, all fried, spicy, salty, and sour foods, dark chocolate, fermented foods (kimchi, sauerkraut, kombucha, vinegar), ice creams

Tamas: Synonymous with ignorance in the world of Ayurveda and Yoga, Tamas is the energy of inertia and substance. Tamas is responsible for good rest and deep sleep however, excess Tamas can lead to dullness of the mind, depression, laziness, obesity, delusion, and apathy. Tamas strengthens our ego, masking our true nature and making it harder to reach higher states of consciousness. Given the nature of Tamas, it is challenging to bring it in balance if it’s in excess. One can start restoring Tamas balance by introducing yoga practice & meditation and making changes to their diet and lifestyle. In relation to yoga and meditation, one can practice movement-based yoga such as Vinyasa flow, and Suryanamaskar which involve backward bends, rotations, and balancing poses. In relation to Pranayama, it is best to perform breathing techniques that are invigorating and energizing such as anulom vilom, kapalanhati, and bhastrika pranayama. When it comes to meditation, practicing movement meditation such as tai chi, qi gong, walking meditation, and doing bhakti yoga which includes chanting/kirtan can help balance tamas considerably. When we talk about daily lifestyle, someone with excess Tamas guna should minimize excess sleep and instead get up early in the day, avoid watching television and pass time passively. Instead, indulge in outdoor activities regularly such as hiking, swimming, or any kind of sports that involves movement and sweating. Lastly, when it comes to diet and food, one should stay away from heavy, oily, and fatty foods and eat a light diet on a regular basis. Foods that are over-fermented, inorganic, genetically modified, treated with chemicals, over-processed, and leftovers should always be avoided. Avoid all heavy foods such as red meat, simple carbohydrates, fats, and root vegetable and rather include fresh fruits and vegetables in the diet to balance tamas.

Below is a partial list of Tamasic foods:

1. Fruits that are overripe
2. Vegetables such as garlic, mushrooms, and pumpkin
3. Processed, nonorganic, and refined grains such as readymade pasta, bread, and white flour
4. Legumes that are canned and garbanzo bean
5. Nuts and seeds exposed to light
6. Spices that have lost their aroma and taste due to age and exposure to light
7. Other tamasic foods include hard spirits (whiskey, vodka, tequila), artificial sweeteners, overcooked food, leftover foods, frozen foods, smoked food, microwaved foods, all meat products (chicken, beef, pork, fish etc)

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