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Ceres

Moura

  Minha Trajetória na Nutrição

                                 

My Trajectory in Nutrition

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TIME TO LEARN

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  • When I was born, I received the name Ceres, the Goddess of Agriculture in Roman mythology, equivalent to Demeter in Greek mythology, whose archetype symbolizes the fertility of the fields, the harvest of cereals, abundance, abundance, nutrition and life. My father was a professor of agriculture and director of Agricultural Schools at MEC. My mother was passionate about nature, an excellent gardener of the finger-green type, which justifies the choice of name ”.

  • I started experimenting with food alchemy as a child, cooking on mini brick stoves in the backyard. At the age of 14 my mother gave me the responsibility of the family kitchen and I soon found myself in love with the culinary art.

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  • From 17 to 20 years old I lived in Australia, where I got to know several international gastronomies, due to the large number of immigrants, mainly Easterners, due to Australia's proximity to Asia. I have always observed the preparations I ate with all my senses. I worked as a kitchen assistant in an Italian Restaurant and a Chilean Cantina.

  • At the age of 20, I returned to Brazil and was invited to be Chef de Cozinha at an Indian Restaurant in Brasília. Due to the influence of Yoga and the awakening of spiritual awareness, I became a vegetarian. I started to study a lot on this topic, putting it into practice daily in my family life and sharing it with many interested people.

  • At 34 I passed the entrance exam and at 39 I graduated in Nutrition (1999 / UnB). I took subjects relevant to my scientific vision beyond the area of ​​Nutrition, subjects such as: Cytology and Histology, Pathology, Microbiology, Immunology, Biochemistry, Genetics, Anatomy and Human Physiology, Health Psychology, Sociology and Anthropology.

  • At UnB I also partially attended a Specialization in Health Education, having successfully completed the following subjects: Health and Culture, Health and Society, Bioethics, Public Health Policies and Management of Local Health Systems.

  • I have complementary training in Ayurvedic Nutrition; Ayurvedic Phytotherapy, Ayurvedic Therapies, Community Agent in the Environment; Alternative Food, Macrobiotic, Organic Horticulture.

SHARING TIME

  • In the flow of my life, I became a Culinary Teacher, Chef and Personal Gourmet, having already taught about 50 Culinary Workshops with Vegetarian Basis: Indian & Ayurvedic, Chinese, Arabic, Mediterranean, Aphrodisiac, Fusion, Alternative Food, Diet & Light, Healthy Weaning, Detox Diets, Natural Christmas Dinner and several other topics in DF, GO, TO, MG, SP, SC, BA, PB and CE.

  • In Brasilia I consulted at the following establishments:

  • Sabor Vital Restaurant

  • Love of Nature Restaurant

  • Entreposto Nature & Co.

  • Salad Room Restaurant

  • Pamonhas & Potatoes Restaurant

  • Natural Green's Restaurant

  • Green Life Restaurant

  • I was Chef of Cuisine of the Indian Restaurant Taj Mahal - Brasília - 1980

  • Owner of the Vegetarian Restaurant Raios de Sol - Montes Claros - MG - 1984 and 1985

  • Owner

  • I was Coordinator of the Center for Nutrition, Health and Environment at CANESPE, a charity located in Brazlândia - DF (2002 and 2005). Among other functions, I designed and implemented the balanced menus of the breastfeeding, the day care center and the Assistance Support Center for young people in vulnerable situations, in addition to supervising the manufacture of multimixture and bakery products enriched with the multimixture.

  • Also at Canespe, I developed an organic garden project to supply the institution that gave rise to the Life and Sustainability Project for Low Income Communities, which brings together social and ecological actions, nutrition, education, health and quality of life.

Get to know the project in full by clicking here →

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Vegetarianism:

The foundations for the sustainability of the new time.

by Ceres Moura

"I just want to know what can work. I have no time to waste ..."

Referring to the time of our ancestors and reactivating our ancestral memory, we remember that in a not so distant time, human food was formed by minimally altered components: vegetables, roots and fruits planted organically at the bottom of the yard, cereals grown in the fields plows, chestnuts and seeds harvested from the bush, milk taken from the foot of the cow, goat or other domesticated mammals since antiquity. Many people scattered in different regions of the planet were, by habit, vegetarians, and many others consumed eggs and biologically raised or game animals.

In general, humanity lived very close to nature, drank crystal water from the source, breathed fresh air, worked at a slow pace and treated any possible psychophysical imbalances with natural medicine: poultices, ointments, teas and baths, prepared from herbs, oils , clay and an infinity of elements that the wise Mother Earth offers us until today.

With the advent of the industrial era, this landscape has changed dramatically. Masses of rural populations moved towards urban centers in search of labor and modern amenities. Life was completely mechanized. Cyclical rhythms were being abandoned and forgotten. Gradually our connection with ancestral traditions was being lost.

Due to the unbridled greed adopted by the materialistic civilization and generated by the distorted belief that "time is money", in a short time we started to incorporate in our daily diet foods contaminated by pesticides such as chemical fertilizers, herbicide, pesticide and a multitude of products industrialized products full of dyes, preservatives, stabilizers, flavorings and so many other substances harmful to health.

Animals went from free to confined, enslaved and pumped with hormones for rapid growth, solely to satisfy the crazed pleasure hunger of those who can pay for their consumption. And, to circumvent the diseases that arose from this monstrous way of treating innocent beings, the wave of antibiotics administered without criteria was born.

In the ecological aspect, we saw our forests, fields and savannahs being ruthlessly devastated, through felling, burning, soil pollution, groundwater and previously pure water sources. We saw urban centers surpassing their capacity for balanced accommodation, swelling, exploding in slums, in areas without basic sanitation, leading to an increase in disease, the use of drugs, and crime. We passively assist our brothers living in subhuman conditions.

In the privileged classes, the emergence of innumerable new diseases of "unknown etymology". Scientific research investing billions of dollars for the discovery of miraculous new drugs, which the general population consumes indiscriminately, generating more imbalances and boundless unhappiness.

But hope exists! The solution is right in front of us. The time has come to open your eyes, to awaken from this sleep of illusion and planetary destruction. Adopt a simple life, with an emphasis on real spirituality. Adopt the motto "time is art", art in smiling and loving infinitely all beings on the planet, without killing animals, preserving Mother Nature, art in cultivating and harvesting, art in natural cooking, art in working without stress, in magic of the enchanted wave of the 13 moons of 28 days, in harmony with the pulsar of the Earth, in sync with the Universal Rhythm.

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Obesity:

Causes and Resources by Ayurveda and Yoga Therapy

 

Interview with Ceres Moura: nutritionist, yoga teacher, integrative Ayurvedic therapist

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1) WHAT IS OBESITY?

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Obesity is an organic imbalance characterized by the accumulation of fat and consequent weight gain, which predisposes the body to a series of cardiovascular diseases, hypertension, type 2 diabetes, osteoarthritis, hepatitis and some types of cancer, leading to a shorter life expectancy.

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The WHO (World Health Organization) considers obesity to be one of the top ten public health problems worldwide. It is an epidemic that affects 300 million people worldwide, 17 million of which in Brazil alone. One third of the total is found in developing countries, a phenomenon called Nutritional Transition, which occurs as a result of these populations going, in a short time, from a state of malnutrition to a state of obesity. Research indicates that calorie consumption has almost quadrupled in the past 25 years, in countries with the highest rate of socioeconomic development.

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2) WHAT ARE THE MAIN CAUSES OF OBESITY?

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It is a multifactorial imbalance, the main causes of which are:

  1. Excessive feeding that runs when intake is greater than energy expenditure, causing accumulation.

  2. Food error, due to high calorie diets, mainly in the form of carbohydrates and lipids. The low fiber content is also an aggravating factor that causes waste retention, leading to chronic constipation, hemorrhoids, edema.

  3. Hormonal imbalance, such as that which occurs in hypothyroidism. In this case, the tereid gland, responsible for regulating the organic metabolism, is hypo-active, slowing the metabolism and, consequently, burning fewer calories.

  4. Sedentary lifestyle, caused by little or no physical activity and not uncommon, many hours of sleep.

  5. Emotional problems such as anxiety, depression, low self-esteem, affective losses, insecurity, obsessive compulsion. Such states of imbalance lead to an automatic consumption of carbohydrates, mainly in the form of simple sugars, which produce a temporary sensation of calming, generating a vicious cycle.

  6. Genetic predisposition. Research shows that children of obese parents are more likely to develop obesity, especially when this genetics interacts with environmental factors. It is good to remember that we cannot change our genes, but we can change our habits.

  7. Prolonged use of some steroid drugs, antidepressants, contraceptives and vitamins.

3) WHY IS OBESITY SO COMMON TODAY? HOW CAN THE CURRENT LIFESTYLE BE AN AGGRAVANT?

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Since the explosion of the industrial era, the phenomenon of rural exodus has been occurring all over the world. The masses are concentrated in urban centers, radically changing their lifestyle. Populations previously dedicated to manual activities are now dedicated to bureaucratic activities. Formerly adept at natural eating habits, today they turn to the industrialized.

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Modern life has a fast pace, which leaves people with little time to exercise and eat properly. Sedentary lifestyle prevails in most urban professional occupations, keeping people seated in front of the computer for hours, in an environment with artificial light, air conditioning, locomotion via moving walkways, elevators and cars. The “fast food” system is also a sad world reality that encourages high consumption of carbohydrates and lipids, in the form of fatty meats, hamburgers, sausages, fried foods, excess eggs and dairy products, soft drinks, beers and other alcoholic beverages, sweets , ice cream and chocolates.

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Red meat and chickens have the aggravation of being originated from confined animals, fed with food, grown with hormone pumps and antibiotics. Fish are no better, considering that rivers and seas are terribly polluted.

The high consumption of processed foods containing dyes, acidulants, anti-humectants, anti-oxidants, preservatives, thickeners, hydrogenated fats, excess salt, sugar and refined flours, also contributes to the prevalence of obesity.

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In large cities, people have little or no connection with nature, which leads to poor breathing, overactive mind and constant stress. When they get home from work, they run to the internet or turn on the television, anesthetizing themselves even more.

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4) WHAT IS THE VIEW OF NATUROPATHY AND AYURVEDA ON CAUSES AND TREATMENTS OF OBESITY?

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For naturopathy and ayurveda, the accumulation of toxins in the body causes the vast majority of illnesses. Toxins (ama) come from several sources: wrong food, additives, pesticides, contaminated water, heavy metals, polluted air, cigarettes, alcohol and drugs.

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In Ayurveda's view there are 3 doshas (constitutional types): vata, pitta and kapha. Each of them has specific physical and psychic characteristics and among them the one that has the most tendency to put on weight is the kapha. However, the other doshas can also be overweight when out of balance. Let's see:

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Pitta has a strong appetite, with a strong attraction for sweets and meats, which can be exceeded in quantity. Gains weight in muscles more easily and is prone to inflammation.

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Vata has an agitated nervous system, suffering from anxiety and insecurity. His appetite is irregular and his weight fluctuates. You can eat a lot of sugar that produces a feeling of calm and security.

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Kapha has a slow metabolism, continuous appetite, binge eating, a tendency to hormonal imbalances, fluid and fat retention, weakness in the kidneys and pancreas, weak pulse and low energy, which clearly justifies his easy weight gain.

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Conventional allopathic medicine commonly prescribes chemical drugs for weight reduction, but these are contraindicated in natural medicine, due to the adverse side effects on the nervous system and digestive system. The drugs decrease the digestive fire (agni) and impair the absorption of nutrients. In addition, the effect is temporary: when the medication is suspended, the weight increases again.

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The recommended natural treatment is medium to long term. Decreasing love is the first goal! To this end, several detoxification therapies are applied:

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  1. Non-drastic calorie reduction diets, aiming at adherence to treatment and avoiding sudden weight loss, which can be harmful to health. However, in some cases fasting should be recommended.

  2. Include lots of fruits and vegetables, mostly raw and steamed. Consumption of whole grains, sprouted, nuts and seeds in small quantities. All of these foods are rich in minerals, vitamins and fibers, in addition to containing essential fatty acids of excellent quality and protein. Diuretic teas and fresh juices to stimulate the kidneys. Bitter foods that act on the liver, reducing fat. Avoid farinaceous, especially refined ones and, if possible, avoid products made from wheat flour, rich in gluten and yeast, as much as possible.

  3. Reduce dairy products, preferring small amounts of plain yogurt and medicated ghi.

  4. Use of spicy spices that improve digestion, accelerate metabolism and increase agni (peppers, ginger, turmeric). Laxative and tonic herbs. Herbs to calm the mind (brahmi). Herbs to cleanse and detoxify the body.

  5. Pancha Karma, which consists of a program of advanced ayurveda therapies, specific for purification and general recovery of the organism. Among these are: vomiting, enema, sweating, oil, massages and others that deserve a separate article.

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4) WHAT ARE THE FORMS OF PREVENTION?

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Contact with nature, good breathing, healthy nutrition and regular exercise. Among the aerobic activities we can recommend dances, walks, swimming, cycling, sports and weight training. Among the more meditative oriental activities, we recommend taichi, martial arts and yoga.

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5) HOW CAN YOGA TECHNIQUES ASSIST IN TREATMENT?

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Yoga is an ancient holistic practice full of therapeutic benefits. It is a sister philosophy of Ayurveda that advocates healthy habits for the body, mind and spirit. Among its wonderful resources, breathing exercises are among the main ones to promote well-being and balance. The pránáyámas act in the capture, storage and conscious distribution of oxygen and bioenergy (prána). It is through the control of breathing that we can change emotional states, reducing anxiety and fighting stress.

Yoga offers a range of options, but we can mention as an example some specific pránáyámas like shtalí and sitkaríque act on the hypothalamus, regulating the sensation of hunger and providing serenity; rájas and bhástrika that increase vitality, minimizing feelings of depression and improving self-esteem.

Psychophysical yoga positions (asanas) develop muscle strength, flexibility, vigor, concentration, body awareness and balance. When performed more intensively, they provide greater energy expenditure. For those with kapha constitution, which are usually fatter, it is recommended to perform the asanas with more repetitions and shorter residence times.

Bandhas (muscle compressions) are excellent adjuvants, due to the specific effect on the nervous and glandular systems, balancing hormonal production. Uddiyana bandha and nauli kriya are techniques that massage the organs of the digestive system, toning the spleen, pancreas, liver, stomach and intestines. The jihva bandha acts on the salivary, pituitary and pineal glands, called master glands, for regulating all bodily and psychic functions. Jalandhara bandha, on the other hand, balances the functions of the thyroid, responsible for metabolism and parathyroid, responsible for the uptake of calcium in the body. When performed together with asanas, mudrás and specific pránáyámas form a bundle of techniques that enhance all the benefits.

Finally, we can highlight the fantastic effects provided by the countless techniques of relaxation, mentalization and meditation. Conscious relaxation is an effective means of fighting tension and harmful psychological patterns. Relax the whole body, slow down the biorhythm and calm the mind.

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Mentalization techniques are applied to develop, unify and direct the power of thought. The sankalpa is an internal resolution that is made with the correct intention to fulfill a specific objective. It consists of concentrating the energy of the mind, creating at the level of thoughts what it aims to achieve, both in the plane of matter, and in more subtle levels. Thus, the sankalpa penetrates the subconscious, awakening and enhancing the natural positive qualities that the person already has, but that often keep them asleep for lack of recognizing them.

Meditation is the slowing down of mental waves. It consists in stopping the turbulence of the mind and creating an inner state in which we become aware of our thoughts and emotions, generating a state of perfect lucidity, total alertness, full attention and equanimity, eliminating old conditions and providing a full development in the depth of being. .

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A Natural View on Menopause

by Ceres Moura

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Menopause is defined by the World Health Organization as the stage where the woman stops ovulating permanently, including the period of perimenopause, also called menopause, ranging from two to eight years before the last menstrual period, until about two years after. This period generally ranges from 45 to 55, and can reach up to 60 years and involves a whole process of physical, emotional and psychic transformations, as the female hormone estrogen decreases.

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In modern society, menopause is often treated as a disease, as well as pregnancy and childbirth, receiving medical interventions that are often radical and unnecessary. Menopause is, in fact, a natural event in the life of all women of all times, whose symptoms are variable, transient and most often resolved with natural treatments such as homeopathy and herbal medicine, among others that we will address below.

Most common symptoms:

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  • Increased body fat

  • Decreased muscle tone

  • Decreased absorption and uptake of calcium by bones, leading to osteoporosis

  • Increase in blood cholesterol and triglyceride rates, with risks for the development of cardiovascular diseases

  • Joint pain

  • Heat waves followed by cold, the famous hot flushes

  • Migraine

  • Tachycardia

  • Depression, nervousness, anxiety and mood swings

  • Loss of libido and fatigue

  • Difficulty concentrating

  • Forgetfulness and immediate memory loss

  • Dry skin and vagina

  • Decrease in collagen, causing weakening of the skin, hair and nails

In the view of Ayurvedic medicine, most of these symptoms are seen as a normal worsening of the dosha vata (formed by the elements air and ether - the main characteristics of which are cold, dryness, anxiety, depression), which occurs at this stage of life. However, some symptoms are also manifested by the exalted pitta (fire and water - the main characteristics of which are heat, redness, acidity, irritability, impatience) and kapha imbalance (earth and water - accumulation of fat, slow metabolism, fluid retention, lethargy).

Metabolism in Maturescence

From the age of 40, metabolism slows down and caloric needs decrease by an average of 2% per year. Thus, a daily excess of 200 calories can mean an increase of 10 kg in body weight at the end of a year. The reduction of 500 calories in daily consumption can reduce about 500 grams of weight per week.

       

During the menopause the change in hormone levels leads to changes in the shape of the body. The tendency in this phase of life is to gain volume in the abdomen and lose in the hips and thighs. The proportion between body fat and lean muscle mass also changes, even in people who have maintained the same weight throughout their lives. While a 25-year-old woman weighing 54 kilograms, for example, has 27% fat in her weight composition, a 50-year-old woman with the same weight will have 40% body fat. Therefore, it is necessary to take special care not to accumulate adipose tissue and lose muscle tone.

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Certainly, lifestyle and eating habits are related to these changes. People who lead a sedentary lifestyle and eat more than they expend energy can experience such changes well before menopause. To eliminate weight, in addition to eating less they need to burn calories through regular physical activity. Bodybuilding and aerobic exercises are capable of reversing this trend, in addition to promoting physical conditioning and stimulating the bone reconstitution process, which is important to prevent osteoporosis.

Ayurvedic and Naturopathic Treatments

In Ayurveda we call dinachárya the daily routine for good health and well-being. In this context we can include:

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  1. Aerobic exercises such as walking, running, swimming, cycling and weight training.

  2. Organic exercises like yoga, tai chi, stretching, pilates and dances.

  3. Healthy diet, nutritional supplements, ghi

  4. Herbal medicine, aromatherapy, massages with medicated oils.

  5. Acupuncture and application on marmas points

  6. Contact with nature: sunbathe at the appropriate times, mess with the earth, bathe in pure water, breathe fresh air.

Phytotherapy

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Main herbs for rejuvenation and strengthening of the reproductive system, with tonic and aphrodisiac effects, increase ojas: shatavari (Arpasgus racemosus), ashwagandha, chyavan prash, kapikachhu, gugulla, amalaki, saffron, aloe vera (Aloe vera), fennel and hibiscus.

Aromatherapy

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Inhalation or application of some essential oils useful in this phase: geranium, sage, ylang ylang, cypress, peppermint, fennel, marjoram, orange and grapefruit. They must be prepared based on neutral oils (carriers) such as: grape seed, wheat germ, sunflower, sesame or coconut, depending on the dosha.

Yogatherapy

  1. Mudras: hand gestures are symbolic, magnetic and reflexological. They direct bioenergy within our subtle circuit.

  2. Mantras: intonation of sounds and ultrasound; sacred songs of praise to the deities; sound vibrations; bíjás (seed sounds).

  3. Refreshing and Sedating Pránáyámas: Shitali, Sitkari, Sedanta and Kaki.

  4. Vitalizing Pránáyámas: Ujjayi, Bhástrika, Nadi Shodhana, Chaturanga, Complete Breathing, Pránáyámas do Riso.

  5. Bandhas: compression of nervous plexuses and glands, act on the nervous and hormonal system.

  6. Asanas: physical and psychophysical positions for balance, pelvic and thoracic opening, muscle tone

  7. Yoganidrá (relaxation):

  8. Visualizations and Meditation:

Rasayana

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Rasayana is used to restore virility and vitality to the reproductive system. Toning increases the body's chances of functioning better and increases sexual performance. In addition, rasayana promotes longevity, eases the aging processes of the biological clock and stops the production of free radicals.

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Ayurveda uses three types of rasayana as rejuvenating treatments to restore the balance of cell tissues and organs: special herbs prepared in tablets, powder, ointments and tablets; specific mineral preparations for each person and for each dosha; specific yoga exercises: positions (asanas) and breathing (pránáyámas).

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Healthy Nutrition

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Eat a balanced diet, reducing your calorie intake with light meals, low in fat and sugar, rich in fiber, vitamins, minerals and anti-free radicals. Organic foods, lots of water, vitalizing juices, teas ... Dried fruits, nuts and seeds, rich in selenium, magnesium, phosphorus, potassium and boron. Fresh fruits at will, especially the most refreshing and detoxifying ones.

  1. How can food mitigate these changes?

  2. How can eating aggravate these changes?

  3. How should food be in maturity?

  4. How can eating alleviate the effects of menopause?

  5. Any recipe?

 

Hormone Replacement Therapy

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Hormone Replacement Therapy (HRT) has several options for oral medications, injectables, creams for cutaneous application, subcutaneous implants, vaginal creams, adhesives and others. The risks of this artificial therapy are well known, increasing the likelihood of thrombo-embolic events, breast and uterine cancer, although some studies claim that such risks are outweighed by the benefits, by reducing hot flashes, helping to reduce cholesterol levels and avoid osteosporosis. The risks, benefits and treatment options should be discussed, particularly, by each patient and their trusted physician. The treatment that applies to one woman may not be suitable for the other. Hence the importance of clarifying all doubts with the specialist doctor.

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However, hormone replacement with herbal products is becoming more and more common. The phytoestrogens of soy isoflavones are undoubtedly the most studied and best known category so far, but there are more than 20 compounds with interesting hormonal properties to improve the well-being of women in transition. These include natural progesterone, extracted from Mexican yam, wild yam (Dioscorea villosa), red clover, red clover (Trifolium pratense), chastity or chasteberry tree (Vitex agnus castus), actea or black cohosh ( Cimicifuga racemosa), dong quai (Angélica sinensis), licorice or licorice (Glycyrrhiza glabra), linseed (Linnun usitatissimum) and Serenoa repens (Saw Palmetto).

 

Homeopathy

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Homeopathy is a safe and natural treatment before, during and after menopause. For the homeopath, menopause is just an important stage in a woman's maturation, a time of learning and transformation.

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The homeopathic remedy Folliculinum is one of the best options and brings general benefits to women during this period. The substance is made from ovarian follicles, rich in the hormone estrone. It acts by stimulating the production of natural endogenous estrogens, by the ovaries and adrenal glands, in addition to acting on the metabolism of these hormones by the liver and kidneys.

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Sepia and sulfur are just two of the many remedies that can be indicated for hot flashes and night sweats. There is a wide range of choice of remedies for memory, depression, insomnia, anxiety, irritability, headaches and confusion - in fact, the list is almost endless. An experienced homeopath will be able to help you decide which remedy is best suited to your needs.

 

Fundamental considerations

 

  1. Exercise the rescue of personal and feminine power.

  2. Become aware and steadfast in your life purpose in order to realize your dharma.

  3. Create positive intention, keeping your mind clear and stress free.

  4. Develop infinite creativity, to enjoy a constant state of renewal and pleasure.

  5. Cultivate physical vigor to support your spiritual development as you get older.

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