Healing inside out. From the outside in.

Mindful eating through the Kosha model

One of the things I always get asked is “What’s the single most important thing you recommend as a nutritionist for health and well-being” and while I find that really hard to answer, my best answer is always “keep it simple.” Now, I said simple, not necessarily easy. The complex needs of each individual (7.8 BILLION!) human mind, body, and soul mixed with the influences of genetics, environment, political, social, economic environment all factor into our overall health and well-being. Not to mention the amount of information that is readily available, it can feel overwhelming to know how and where to start if you are working towards setting and reaching wellness goals. I usually use three simple questions to ask when navigating the world of nutrition to keep it simple are:

1. Can I read/name all the ingredients ?

   Wholesome, nutrient dense foods are going to be our biggest sources of nutrients. The more ingredients and processed a food item is, the more stripped of its nutrients it usually is. Added sugars and

2. Am I getting my serving of fruits and vegetables ?

   Did you know only 1 in 10 Americans eat the recommended amount of fruits and vegetables daily. These are some of the highest sources of the vitamins and minerals we need. Getting a variety of color is a great way to know you are taking in lots of good nutrients without focusing on specifics (the different nutrients contribute to the color of the food)

3. Does this make me (the WHOLE me) feel good ?

   If the foods you are eating make you feel anxiety, guilt, shame, physical illness, etc. take pause. To me, this is the MOST challenging step and where I find the kosha model to support. Sometimes, it may feel easy to pinpoint what are food habits are triggering for us, other times, we are just so caught up in the negative feelings that it seems nothing we do can make it better and we just feel lost in these emotions and not knowing how to support our bodies best.

Yoga and the kosha model have helped me to gain a better understanding of how to simply my understanding of how food impacts every layer of my being, and reversely, learning food practices I can incorporate into my day to day can support healing the layers.

Because food is a relationship that we encounter EVERY.SINGLE.DAY. it can be a foundational reference for understanding our imbalances at different layers through our food habits, thoughts, or behaviors, and in turn start to better understand our own needs to meet our own unique health goals, and eat and live in a way that serves that. With yoga, we can use different practices such as movement, breathwork, relaxation, etc. to support these different layers in other areas of our lifestyle so that food can disconnect from these subtler emotions, and just get to be its own experience!

So… what is the Kosha model and how does food impact each layer

The Kosha model (image: google)

There are 5 layers or Sheaths that veil our True Self (Spirit)

1. Annamayakosha (The physical body):

   Also known as the food body. This is the outermost layer in the kosha model. The physical body is supplied by our food system- the macro and micronutrients supply our body systems in order to carry out necessary functions. Low nutrient density and care for the food body layer could lead to increased risk of illness and chronic health conditions such as obesity, Diabetes, Heart disease, some cancers.

2. Pranamayakosha (The energy body):

   Beginning to move deeper, how and what we eat can impact our energy body, sometimes referred to as the breath body. With poor nutrition, physiological processes are not running efficiently and we may feel fatigued or have shallow breathing. Poor nutrition reduces muscle strength and can weaken the respiratory and circulatory systems. Deep breathing can promote relaxation and activation of the parasympathetic nervous system.

3. Manomayakosha (The mental body):

   What we eat impacts our mental state. Foods rich in nutrients like fatty acids, antioxidants, and minerals support our overall brain health. Low nutrient dense, processed foods have high levels of sugar and low levels of nutrients which can impact our focus, memory, and mood.

4. Vijanamayakosha (The wisdom body):

   This is where we start to get even more subtle in the body. Food can help us recognize ways in which we may be eating out of alignment with ourselves. Are you goal-oriented and motivated to support well-being with food ? If we are unaware or unclear of what your health and wellness goals are, it can be challenging to see where we need to shift behaviors!

5. Anandamayakosha (The bliss body):

   This is the subtlest layer of all. The space in which experience awe and wonder for even mundane activities such as eating because that is the essence of LIFE. The things we do day in and day out are some of the most important times we can stay present and remind ourselves these tasks such as eating are what sustain all layers of the being so we can experience the things that bring us joy. Some ways joy and food may be experienced is through socializing with friends, celebrating a new goal, the flavors and smells that remind you of past memories, or having gratitude for the first vegetable you ever grew!

Food is most commonly associated with the outermost layer of our being. But as everything is connected, we can start to see how food can have a positive (or negative) impact on well-being at each layer and we can become more mindful of how those three mindful questions can help us meet our basic nutrition needs, but also nourish deep within. Then, we may start to identify imbalances in each layer and utilize nutrition knowledge in support of creating new habits for harmony. Mindful eating allows us to connect on a deeper level to our values and needs in life, and empower us into action and change that supports the whole you ♡