Thank you for taking the initiative to care for your body, for choosing Joyful Belly and

for
submitting your information. Based on your quiz results we have created the following
report on January 21, 2019. Your e-Book contains an assessment of your imbalances along
with recipes and ingredients that match your unique Ayurvedic diet. Your e-Book also
includes:

an introduction to the ayurvedic style of approaching food

Meal options for breakfast, lunch, dinner and dessert

Notes with every recipe & ingredient

Ayurveda can be discovered through practice alone. The recipes and ingredients in this
book may be used as a starting point for your daily practice of Ayurveda. It is not a
replacement for advice from a qualified medical doctor. Overtime, you will begin to
experience how food affects your health and wellness. As you experiment with these
recipes, please know that we are available to continue working with you to overcome any
health issues. If your health problems feel insurmountable, you're not alone. Together, we
can help you feel better.

You may order a print copy of this book on www.joyfulbelly.com.

Your Body Type & Imbalances

In functional & integrative medicine, symptoms never appear separate from one another.
Instead, symptoms appear in recognizable groups and patterns. The first step in restoring
health & wellness is classifying symptoms into these groups and patterns, so the inter-
relationship between symptoms becomes easily recognizable. Functional Ayurveda uses 3
body types (doshas) and 20 states (gunas) to group together and classify symptoms, with
particular attention to root causes. Usually, the patterns and tendencies identified are
chronic, leading to diseases of a similar nature again and again. After identifying your
imbalances, your practitioner will offer recommendations to counteract these tendencies,
restoring balanced health & wellness. Recommendations often include advice about which
foods to favor and avoid, as well as herbs to take. This method can be used to optimize
performance and support your body, often reducing the risk of disease, reducing the
severity of a condition, improving the prognosis, or improving the quality of life of a
person with an incurable disease.

Your results are derived from the quizzes and consultation forms information you have
provided. The more information you provide, the more accurate your results.

The information in your results is for educational purposes only and should not be used to
diagnose or treat a medical condition. We cannot guarantee accuracy of your results,
including but not limited to data entry as well as analysis. Please check with your medical
doctor before changing any aspects of your diet or lifestyle.

Your Body Type

People tend to get sick, over and over again, due to similar causes and habitual
imbalances that are unique to the person. Your body type summarizes this tendency,
showing you the 'type' of conditions and imbalances that frequently challenge your health
& wellness. Using body type, you can also identify remedies likely to improve your
strength and resiliency. Your body type identifies physical and mental characteristics as
well as your personal strengths and weaknesses. The calculation of your body type is
based on your medical history.

The 3 functional body types (doshas), are Catabolic (Vata), Metabolic ( Pitta), and Anabolic
(Kapha). Catabolic individuals tend to break down body mass into energy. Metabolic
individuals tend to burn or use energy. Anabolic individuals tend to store energy as body
mass. Catabolic people tend to be easily stimulated, hyperactive, underweight and dry.
Metabolic people tend to be rosy-cheeked, easily irritated, focused, driven, and easily
inflamed. Anabolic people are heavy, stable and grounded, but if they store too much
energy, they could gain weight easily and have congestion.

Based on the information you provided, your tendency is to be Catabolic (deficient, easily
stimulated - called Vata in Ayurveda). This tendency requires the most attention to stay
balanced. Avoid foods that are Catabolic in nature. Your tendencies to be Anabolic
(accumulates, slow use of energy - called Kapha in Ayurveda) and Metabolic (burns up,
easily overheated - called Pitta in Ayurveda) were nearly equal. Moderate intake of foods
that intensely aggravate these secondary tendencies. Your constitution is written
Ayurvedically as V10P0K0

CATABOLIC (VATA)
Deficient, easily stimulated

About Catabolic Type Diet for Catabolic Types

Digestion for Catabolic Types Lifestyle for Catabolic Types

Dominant Characteristics
Functional Ayurveda helps you assess imbalances through 20 main characteristics (gunas).
Aggravating these characteristics weakens your body and causes imbalance. By knowing
which characteristics are habitually imbalanced in your body, you will be able to identify
and correct imbalances before you get sick. Every characteristic has an opposite which
balances it (i.e. hot balances cold). You restore balance by favoring diet and lifestyle
choices that increase the opposite characteristic.

The following characteristics are dominant in your body. Food and herbs with these
characteristics could aggravate your symptoms.

HOT
Hot is identified by increased body temperature, metabolism, or inflammation.

DRY
Dry is identified by lack of moisture, lack of fat, or anything that causes diuresis.

Minimize Foods with These Tastes

Taste is used to sense the most basic properties and effects of food. Each taste has a
specific medicinal effect on your body. Cravings for food with certain tastes indicate your
body is craving specific medicinal results from food. Taste is experienced on the tongue
and represents your body's reaction to foods. Sweet taste causes physical satisfaction and
attraction whereas bitter taste causes discomfort and aversion. Kapha should use less
sweet taste while Vata and Pitta would benefit from using more sweet taste. One of the
first signs of illness is that your taste and appetite for food changes. The six tastes are
sweet, sour, salty, pungent, bitter, and astringent. Do you crave foods with any of the
tastes below?

Food and herbs with the following tastes could aggravate your symptoms.

SOUR
 Sour refers to anything fermented or acidic.
Foods to Favor & Avoid
Here we've summarized what foods are best for you to eat and what foods are worst for
you to eat based on your unique gunas, tastes, doshas and symptoms. To help you
prioritize, we've given you a spectrum. Since you can't always make the perfect choice,
these categories empower you to make the best choice in any given situation. If you have
no choice but to eat a food that is listed as aggravating, chew it well and don't stress out
too much about it. Know that you're more frequent wise choices are laying a good
foundation for your body to heal and outweigh the occasional slip up. Stress and worry
will only aggravate a symptom further.

Very Balancing

These are likely the ideal foods for you to eat on a regular basis to bring your vital energy
back into balance. Look for or create recipes that are made up of these foods and take
note of whether or not you feel better when you stick to eating them. To keep track of
how food is affecting you, try keeping a food journal. Not every food on this list will work
for you. Pick the ones that do and favor them.
Very Balancing Beans- Very Balancing Grains Very Balancing Roots
Legumes Continued Potato Starch
Sweet Peas Basmati Rice Sweet Potato
Tapioca Taro Root
Very Balancing Dairy Yam
Buffalo Milk Very Balancing Meats
Condensed Milk Bone Marrow / Fat Very Balancing Sweeteners
Ghee Chicken Agave Nectar
Goat Milk Duck Brown Rice Syrup
Heavy Cream Egg Whites Maple Syrup
Homemade Yogurt Fish Raw Sugar
Milk Octopus Sucanat
Paneer Pork Turbinado
Skim Milk Powder Rabbit
Salmon Very Balancing Vegetables
Very Balancing Fruits Sardines Avocado
Cantaloupe / Melons Bottle Gourd
Figs Very Balancing Nuts-Seeds Butternut Squash
Persimmons Almond Milk Okra
Almonds Summer Squash
Very Balancing Grains Chia Seeds Zucchini
Oat Flour Coconut Water
Oat Milk Flax Seed
Oats / Oatmeal Hemp Seed
Seitan (wheat meat)
Sorghum Flour Very Balancing Other
Spelt Flour Water
Xantham Gum

Somewhat Balancing

These foods may help balance you somewhat, but also will not create imbalance. Feel free
to enjoy these. Again, take note of which foods on this list make you feel good, and favor
them.
Somewhat Balancing Somewhat Balancing Somewhat Balancing Oils
Beans-Legumes Grains Continued Continued
Green Beans Brown Rice Cacao Butter
Soy Milk Whole Wheat Flour
Wild Rice Somewhat Balancing Other
Somewhat Balancing Dairy Almond Extract
Butter (salted) Somewhat Balancing Kosher Gelatin
Butter (unsalted) Greens Pectin
Kelp Vegetable Stock
Somewhat Balancing Purslane
Ferments Somewhat Balancing Roots
Soy Sauce Somewhat Balancing Meats Carrot
Tamari Bone Broth Green Onion
Chicken Fat (rendered) Jicama
Somewhat Balancing Lobster Shallots
Flowers Red Meat Fat Yellow Onion
Hibiscus (rendered)
Orange Blossom Water Somewhat Balancing
Rose Petals Somewhat Balancing Nuts- Spices
Rose Water Seeds Black Salt (Kala
Almond Butter Namak)
Somewhat Balancing Fruits Coconut Butter Vanilla Bean
Banana Coconut Cream Vanilla Extract
Dates (soaked) Coconut Flakes
Goji Berry Coconut Milk Somewhat Balancing
Green Papaya Coconut Yogurt Sweeteners
Kiwi Grape Seed Oil Barley Malt
Hickory Nuts Brown Sugar
Somewhat Balancing Poppy Seed Date Sugar
Grains Pumpkin Seeds Splenda
Cream of Wheat Sunflower Seeds Stevia
Pasta
Quinoa Somewhat Balancing Oils
Rice Milk Coconut Oil
Risotto Flax Oil
Wheat Bran Lard (pork fat)
Sunflower Oil

Somewhat Aggravating

These foods could aggravate your imbalances, but are not as offensive as the ones below.
In general, try to avoid them. If you do eat them be aware of your body's cues - do you
feel badly after eating these? Do your symptoms flare up? Always try to notice your body’s
reactions to the foods you eat.
Somewhat Aggravating Somewhat Aggravating Somewhat Aggravating
Beans-Legumes Fruits Continued Mushrooms
Alfalfa Sprouts Apple (cooked) Crimini & Button
Edamame Honey Dew Mushrooms
Portobello Mushroom
Lima Beans Lemon Portobello Mushroom
Miso Lime
Mung Bean Lingonberry Somewhat Aggravating
Tempeh Mango Nuts-Seeds
Tofu Mulberry Brazil Nut
Orange Chestnuts
Somewhat Aggravating Papaya Hazelnut
Dairy Pine Nuts
Paw Paw
Blue Cheese Peaches Sesame Seeds
Buttermilk Pears Tahini
Cheddar Cheese Raspberry
Cottage Cheese Somewhat Aggravating Oils
Strawberries
Cream Cheese Tamarind Olive Oil
Feta Cheese Safflower Oil
Goat Cheese Somewhat Aggravating
Kefir Grains Somewhat Aggravating
Mozarella Cheese Barley Other
Parmesan Cheese Oat Bran Cream of Tartar
Romano Cheese Poha
Sour Cream Rice Flour Somewhat Aggravating
Roots
Whey White Flour (wheat)
Beets
Yogurt
Garlic (raw)
Somewhat Aggravating
Greens Jerusalem Artichoke
Somewhat Aggravating
Ferments Bean Sprouts Potato
Alcohol Cabbage (cooked)
Fish Sauce Chicory Lettuce Somewhat Aggravating
Spices
Red Wine Dulse
Anise
Sake Kohlrabi
Cayenne Pepper
Umeboshi Plums Lamb's Quarters
Chicory Root
Yeast Red Leaf Lettuce
Chives
Romaine Lettuce
Cilantro
Somewhat Aggravating Seaweed (Hydrated)
Flowers Cinnamon
Lavender Curry Leaves
Somewhat Aggravating
Meats Fennel Seeds
Ginger (Fresh)
Somewhat Aggravating Anchovy
Fruits Beef Lemon Zest
Apricot (fresh) Chicken Livers Lime Zest
Blackberry Egg Yolk Pomegranate Molasses
Blueberry Eggs
Cherry Lamb Somewhat Aggravating
Dates (dried) Sweeteners
Mayonnaise
Grape Artificial Sweeteners
Shrimp
Grapefruit Confectionary Sugar
Turkey
Guava Corn syrup
Jaggery
Raisins
Somewhat Aggravating
Vegetables
Acorn Squash
Aloe Vera Gel
Aloe Vera Juice
Cucumber
Fennel Stalk
Leeks
Pumpkin
Rhubarb
Rutabaga
Spaghetti Squash

Somewhat Aggravating
UNKNOWN
Shiitake Mushroom

Very Aggravating

These may be the real culprits that are likely to quickly create imbalance. Do your best to
avoid these. Steer clear of recipes where these ingredients are included. Through the art
of Ayurvedic cooking and strategic use of spices, you can create recipes which enable you
to enjoy ingredients that would otherwise be aggravating. As you begin to develop body
awareness around how these foods make you feel, you are less likely to be interested in
eating them.

Very Aggravating Beans- Very Aggravating Fruits Very Aggravating Nuts-

Legumes Continued Seeds
Adzuki Beans Apple (raw) Acorn
Black Beans Prunes (dried) Cashews
Black-eyed Peas Watermelon Macadamia Nuts
Brown Lentil Peanuts
Butter Bean Very Aggravating Grains Pecans
Cannelini Amaranth Pistachio
Chick Pea Buckwheat Walnuts
(Garbanzo) Corn
Fava Beans Corn Flour Very Aggravating Oils
Kidney Beans Corn Meal Corn Oil
Pinto Beans Corn Starch Mustard Oil
Red Lentils (Masoor Grits Sesame Oil
Dal) Masa
Soy Beans Millet Very Aggravating Other
Split Peas
Popcorn Seltzer Water /
Urad Dal Popped Amaranth Club Soda
White Navy Bean Puffed Rice
Yellow Lentil (Toor Rice Cakes / Very Aggravating Roots
Dal) Puffed Rice Burdock Root
Rye (Gobo)
Very Aggravating Ferments Teff Grains Celery Root
Apple Cider Vinegar Crystallized Ginger
Balsamic Vinegar Daikon Radish
Balsamic Vinegar Very Aggravating Greens Daikon Radish
Beer Arugula Garlic
Black Tea Asparagus Ginger (Dried)
Chocolate (Cacao) Horseradish
Beet Greens
Coffee Parsnip
Cabbage (raw)
Dosa Mix Radish (raw)
Celery Stalk
Kombucha Red Onion (raw)
Chard
Olives Turnip
Chickweed
Pickle (Cucumber) Collard Greens
Red Wine Vinegar Dandelion Leaves Very Aggravating Spices
Sauerkraut Endive Allspice
Tobacco / Nicotine Basil
Garlic Mustard
White Vinegar Bay Leaf
Grape Leaves
White Wine (Dry Black Pepper
Grape Leaves
type)
(fermented) Caraway Seeds
Kale Cardamom
Very Aggravating Fruits
Mustard Greens Carob
Apricot (dried) Parsley (Fresh) Celery Seed
Cranberry Spinach Chamomile
Cranberry Juice Spirulina Chipotle Chili
Currants (dried)
Stinging Nettles Cloves
Green Mango
Turnip Greens Coriander Seed
Green Plantain
Watercress Cumin
Pineapple
Yerba Mate Blend Curry Powder
Plum
Pomegranate

Very Aggravating Spices Very Aggravating

Continued Vegetables Continued
Ajwain Artichoke
Dill Eggplant
Epazote Ketchup
Fenugreek Red Bell Pepper
Green Chilis Sun Dried Tomato
Green Tea Tobasco Sauce
Hing (Asafoetida) Tomato
Jalapenos
Lemongrass
Marjoram
Mint
Mustard
Mustard Powder
Mustard Seed
Nigella (black
cumin)
Nutmeg
Orange Zest
Oregano
Paprika
Parsley (Dried)
Parsley (Dried)
Red Chilis
Red Pepper Flakes
(Chili)
Rosemary
Safflower
Saffron
Sage
Salt (Mineral Salt)
Sassafras Leaf
Scallions (Raw)
Star Anise
Tarragon
Thyme (fresh)
Turmeric
Turmeric Root
(Fresh)

Very Aggravating
Sweeteners
Honey
Molasses

Very Aggravating
Vegetables
Artichoke Hearts
Bitter Melon
Broccoli
Brussels sprouts
Cauliflower
 Introduction to Ayurveda

How to Make Good Food

Choices

Overwhelmed by How to Eat Healthy? Start Small.

Feeling guilty about your food choices, but just can't get it right? Feel inspired, but don't
know where to start? Too confused or overwhelmed to even try? Figuring out what to eat
takes time. Fortunately, the discovery process can be fun and exciting.

Start small. Little changes accumulate over time to big effects. Not sure what to eat for
breakfast? Start with something familiar. It's okay if you're diet isn't all organic, whole
foods. Start now, but start small. It will take about 5 years to figure out your diet. Give
yourself some space to experiment.

There is no such thing as a perfect diet. In the real world, your diet choices may also be
limited by time, circumstance and location. You might not have access to organic food or
goji berries. When faced with all these limitations, you can simply give up altogether, or
make the most of the foods available.

Even more confusing, one great food tip seems to contradict another. One expert claims
tomatoes are healthy because they are high in antioxidants. Another ad warns to stay
away from tomatoes and all nightshades. Who can you trust? How do you resolve these
contradictions? Ayurveda says to trust your experiences. Instead of memorizing nutritional
facts, qualify your food by how it makes you feel.

Science makes it seem like food choices are universally good or bad. The statistics seem
pure and in-debatable. Reality and your body, however, paints a different picture. The fact
is, it's normal for food choices to have positive and negative qualities. Which quality will
prevail? The answer depends on you, and the health of your organs. If your liver is weak,
nightshades could aggravate it. Otherwise, your liver will easily process any of the toxins
in tomato. Then, you'll benefit from the antioxidants.

Wake Up Your Natural Food Cravings

The mind is very powerful, and can twist or distort your natural food cravings. Knowledge
can distract you from your body's wisdom. When it comes to eating, it's wise to remember
that nurturing is not an intellectual activity. The brain is notorious for neglecting the body.
The organs best suited to nurture are found in the gut. The belly, and even the womb, are
the seats of nurture & affection.

Disciplined adherence to the "food rules" is a very disconnected way of eating. Orthorexia
nervosa is actually an eating disorder characterized by excessive pre-occupation with food
rules. Discovering the right foods for your body often involves more curiosity, wonder, and
exploration than textbook dieting books can offer.

If you're used to eating by the rules, have a very limited menu of foods you're willing to
eat, are addicted to bread, cheese or sugar, or are simply baffled by the very concept of
"inner body wisdom", here are some tips to wake up your natural food cravings.

1. Start with a fun, easy, mini-cleanse. It's very difficult to figure out your true cravings
when you are constipated, gassy, congested, or have a bad taste on your tongue.
Cleansing sharpens your sense organs, which is essential for accurate perception.
Here are three of the most popular recipes for cleansing in Ayurveda. Select one of
these kitcharis, and eat it for three days, breakfast lunch and dinner.
Vata Kitchari

Pitta Kitchari

Kapha Kitchari

Throughout your cleanse drink Cumin, Coriander & Fennel Tea .

2. Take a fun trip to the grocery store. Bring a piece of paper and a pen. Try spending
an hour in the produce aisle for entertainment just like you would go to the movies.
This is even easier at a farmer's market. Then, write down your answers to these
questions.
Which foods look desirable? Which colors are attracting you?

What kinds of smells and flavors would satisfy you right now?

What is the texture you are craving?

Which tastes seem desirable (sweet, sour, salty, pungent, bitter astringent)?

What qualities are your craving (heavy, light, dull, sharp, cold, hot, oily, dry)?

3. Pick up a vegetable and examine it. Does it look healthy and desirable? Does it smell
fresh? Sometimes, grocery store food looks like it's been sitting in a truck for too
long. Make sure it is a healthy, tasty, and vibrant specimen. Sometimes, quality
ingredients can make all the difference.
 4. If you are still having trouble getting in touch with your cravings, go for a walk in
nature. Spending time in nature helps your body acclimate to the season. You'll need
at least three hours outside. Once you're acclimated, your body will give you stronger
signals about what to eat.

Don't get hung up on your discoveries. Just when you've found the answer, the season
changes. As the season changes, so do the needs of your body. Beans may be
contraindicated in September, but a necessary supplement in February. For most
ingredients, the question to ask isn't "If" but "When".

As you heal, you'll discover there are new health hurdles, requiring new regimens and
exploration. The old foods and herbs that seemed like a panacea may suddenly stop
working. This can overwhelm you, or be a simple reminder that life is a never ending
journey of discovery and adventure.

How Food Changes Your Personality

By the miracle of digestion, food that you eat becomes transformed into your living human
body. This profound assimilation of food has the power to change your very identity. The
fact is, food becomes blood. Your body feeds this blood to your brain. The brain is highly
sensitive to any change in your blood chemistry. As you feed the hormones or phyto-
chemicals from your food to your brain, it could mean big changes to your personality.

Every plant and animal you eat is a virtual factory of mood changing chemicals. The
familiar adage, "You are what eat," takes on new meaning as you absorb not only the
nutrients, but the "chemical personality" of the food as well. Some foods heat up your
metabolism, others cool it down. Some foods have stronger chemicals and a more dramatic
personality, like coffee and alcohol. Others, like the passionate tomato, are more subtle.
Their effects build up slowly, over time.

As your blood chemistry changes, so do your emotions and thoughts. Ayurveda believes
that personality and emotions are in the blood. Drink coffee every day? Any food you
consume on a regular basis can make these personality changes chronic, a kind of food
possession. Discovering the personality effects of food is easy. Simply take a few moments
each day to notice your feelings, recalling what you've eaten. Once you know the
connection between food and your thoughts, you can make a better choice for how you
want to live.

The passionate italian chef will have a new scapegoat. "Honey, it's not my fault, the
tomato did it.", will be the latest excuse. Feeling hot under the collar every time you eat
chilis? In your home, try to walk away from fights with powerful foods like chili peppers,
wheat, sugar, and dairy. Although they offer a brief moment of pleasure, they can disrupt
the entire household mere hours after consumption. Take the compassionate approach
instead and eliminate these foods if they are offensive to your constitution.

FOODS WITH STRONG PERSONALITY

Food Guna Personality Effect
Alcohol Hot, Sharp Aggression, Anger, Violence
Chili Sharp, Hot Angry, Passionate
Cheese Oily, Gooey, Heavy Disgust, Depression, Confused
Coffee Mobile, Light Hyperactive, Stressed, Anxious, Ambitious
Kale Light, Bitter Emotionless, Disconnected
Marijuana Light, Clear Spacey, Withdrawal, Powerless
Sugar Mobile, Sharp Aggression, Anger, Violence
 Tobacco Hot, Sharp Frustration, Bitterness, Indignation, Pushy
Tomatoes Sharp Passionate, Lusty, Angry
Wheat Gooey, Heavy Underconfidant, Overwhelmed, Depression

How to Use Ayurvedic Food Lists

It's tempting to think that a list of foods for your dosha will solve your health problems.
While dosha food lists are a good starting point for experimenting with foods, eating from
a list, any list, often does more harm than good. Remember Ayurveda is unique to the
individual. Although food lists can be a useful guide when used properly, depending on
them actually dissociates your behavior from your innate, natural food impulses.

The Vata, Pitta, & Kapha food lists are meant to be suggestive areas for exploration, not a
treatment plan. Start by picking your favorite foods on the list and getting curious. Try
them out. How do they make you feel? Chances are 1/3 of the foods on the list will feel
great, and 2/3's will have minimal impact, but they won't hurt you either. A few of the
foods on your 'yes' list may actually make you feel worse. That's normal.

When you feel imbalanced or out of sorts, take an inventory of foods you've eaten in the
last 24 hours. Check to see if anything you've eaten is on your 'no' list. Check your poop
and your tongue. Then, do some further research on the offending ingredients. Use the
Joyful Belly ingredients section to aid your research. Try to figure out why Vata should
avoid popcorn, for example. This technique brings you into relationship with the foods in
your daily regimen, giving you insight into your body as well.

Should You Go Organic?

Conventional foods may have residual pesticides. Generally, foods that you peel (like
bananas and avocados) are less likely to be contaminated in the flesh. Some GMO foods
actually have the pesticides built into the DNA. These pesticides can never be removed or
washed off.

Organic food often tastes much better than conventional counterparts. Food that tastes
vibrant sends a clearer signal to your tastebuds. Food that is tasteless can be very
confusing to the body. Food with a richer tastes probably has a richer nutritional profile as
well.

At the store, look at the difference between organic / inorganic examples of the same
vegetable. Do they look equally vital? Equally nourishing? You can do the same thing in
the meat section. Non-GMO products are usually smaller and more brightly colored. This
tells you that the food is more concentrated with nutrition and vitality. It will make you
work less to receive it's benefits. Your ancestors enjoyed these nutrient dense foods. Why
not reclaim that birthright?

It may seem like organic foods are too expensive for your budget. I have two daughters,
and share your passion for economy and efficiency. Here is my list of inexpensive organic
foods.

Frozen corn, peas, and most frozen vegetables

Organic oatmeal

Organic bananas, oranges, onions, and garlic

Organic canned beans

Organic food is important for health. But that doesn't mean organic is a 'get out of jail
free' card. The trick is to eat organic food that is also minimally processed. Refined flours,
sugars and other highly processed foods, even if they are organic, confuse your taste buds
and cause you to eat an unbalanced diet.

Passion for Food Makes You Healthier

Have you ever met a person that seems to eat "whatever they want" - going out to eat at
fancy restaurants, enjoying decadent desserts, eating foods that you deem "unhealthy" on
a regular basis - but who still manages to enjoy good health? Often times, it can seem
mysterious that some people who truly seem to love and enjoy food can eat a diet that a
health-conscious person might deem "unhealthy" without gaining weight or having
negative health effects. These types of "foodies" have a particularly strong interest in food
- they research recipes in their free time, save their money to try out the new restaurant
in town, and read food magazines. They spend time going to farmer's markets and buy
fresh, high-quality food. They are lovers of food and therefore have exceptionally good
health. But why?

For one, a person who loves food often has a high standard of food. Much as a
connoisseur snubs a poor quality wine, a true foodie can hardly imagine eating food that
wasn't fresh or didn't delight their palate. They would refuse to eat something that did not
taste good to them. They pay close attention to their taste buds' preferences and savor
each and every bite of their food. They eat in a slow, relaxed environment. They frequent
fancy restaurants, where portions are smaller and more reasonable than more conventional
diners and chain restaurants. The French embody the passionate approach to food and
enjoy some of the lowest rates of heart disease in the world, despite the the diet rich in
saturated fat from natural sources like butter and whole milk yogurt. All of this insinuates
that loving food - and paying attention to it - means better food choices and ultimately,
better health.

Clients often come to our clinic believing they are overweight because they are indulgent
lovers of food. We've found, from our experiences, this is just not the case. Eating food
quickly without paying attention, eating food for emotional comfort instead of for taste,
and eating without truly enjoying the food are the most common causes of weight
problems we see in our clinic. This is true even when people try to eat "healthy". A person
who eats celery or salads solely because they are "healthy" is simply force-feeding their
body nutrients they might not need. Eating slowly and truly enjoying your food seems to
help people stayed tuned to the nutritional needs of their body, whether they are eating
celery or chocolate cake.

So, how could a person start to incorporate passion into their food choices? Here are a few
ideas:

Start by taking time to prepare your meals that appeal to your eye. Make sure the
meal looks nice on your plate - like something you actually want to eat, or something
you might eat at a nice restaurant. Invest in beautiful dishware. If you bring your
lunch to work, bring one of your favorite bowls along so that you can eat it out of
something pleasant instead of from an old tupperware container.

Give yourself full, and honest, permission. Reflect on what your body truly wants
before the meal, and then give yourself full permission to have it (without guilt).
Often what the body wants and what the mind wants are at odds, and discovering
the needs of your body can take years if you are accustomed to feeding the hungers
of the mind. But, even if you are beginner, take a few moments to check in with
yourself to discover your true, cellular food cravings.

Say a prayer before your eat your meal. Honor your food, honor your creator, and
give thanks before putting anything in your body.

Really savor the first bite. Eat it slowly and carefully. Put down your fork and chew
thoroughly. Notice the food's many different facets and flavors. What is interesting
about this meal? What tastes do you notice? Does it delight you, or bore you?
 Set aside at least twenty minutes for your meal (and preferably an hour). Studies
show that you need twenty minutes to truly feel fullness. If you eat quicker than that,
your body might think it is still hungry when it is really full. The more time you take
to eat, the more able you are to enjoy and digest for your food.

Eat somewhere nice. If it is a nice day, eat outside by some flowers. If you are
indoors, set your table formerly. Sit on a park bench if you are in the city instead of
at the cubicle or in front of the computer. Put down the phone while eating and don't
check it until you are done. These little changes can really make a big difference.

If you don't love it, don't eat it. Sometimes we feel pressure to finish our plate or eat
something that we aren't crazy about. But in most cases, if your taste buds don't like
it, your body probably won't like it either. Better to throw it away or compost.

Notice how you feel after the meal. Are you satisfied from the meal? Did the meal
measure up to what you anticipated? Is it what your body truly wanted and needed
at that moment? Did the food affect your emotions?

Start incorporating a few of these tips to spark a passion for food. Overtime, you may
notice that your relationship with food changes - you may crave different foods, feel
satisfied from less food, and overall just enjoy a greater sense of well-being and peace
around food.

How to Apply Ayurveda in

Everyday Diet Choices:
Exploring the Gunas

Ayurveda seems to exude a certain ease, as if it were second nature. In a complex world,
there's something simple and very personal about Ayurveda's approach to healing. You
might even wonder where this ease of Ayurveda comes from. The answer is fundamental -
Ayurveda shows you how your body naturally relates to food, disease, and the
environment.

Ayurveda's natural approach to food can be compared to wearing a sweater on a cold day
- you don't think about it, you just do it when you feel cold. Wearing a sweater doesn't
feel like a big effort, in fact, it makes your life easier. Ayurveda has a similar approach to
food. Many of us, for one reason or another, don't have words to express how food makes
us feel. In the former example you might not know if you should put on a sweater, or in
this case, when to eat carrots or pizza.

Ayurveda helps you articulate your experiences with food in meaningful ways. It highlights
what you perhaps already felt about food, giving it meaning and showing you the
therapeutic value of your experiences. This experiential approach to medicine is known by
practitioners as the guna method. The guna method is the foundation of the Ayurvedic
way of thinking, and Ayurveda's most valuable contribution to your personal health
practice. The technique is simple, practical, and visceral, so you can easily grasp the
nature of food, your imbalances, and what you need to heal.

You start by translating what you might be feeling after a meal using the gunas listed
below. Once you have translated your experiences into these gunas, Ayurveda also shows
you the gunas you need to restore balance. Although there are theoretically thousands of
gunas, as many as there are feelings, practitioners across the world have loosely agreed
that the 20 gunas found below have the most therapeutic value.

Since they focus on building your relationship to food, these gunas show you how to
become a poet of medicine rather than a librarian. In Western nutrition, you may find
yourself stuffed with lots of data, facts, and figures. The Western approach, while valuable,
can leave you feeling dissociated from your feelings and intuition and unable to make
decisions on your own. The gunas reconnect you to the naturally healthy relationship
between your body, food, and the environment.

The gunas show you how to select food using feeling and intuition. They classify food by
effect rather than nutritional content. This method helps you create a visceral and
instinctual relationship with your food. You won't feel overwhelmed by your relationship
with food the same way you would with numb data. For example, chilis create a hot
experience while cucumbers create a cool one. Bread feels heavy while salads are light
and refreshing. Butter is oily and smooth while popcorn is dry and rough. Black pepper is
sharp while cheese is dull. These effects might seem subtle at first, but soon it becomes
second nature.

Once you've mastered the gunas of food, you can use the guna method with your
ailments as well. For example, in Ayurveda you could translate your sinus congestion as
gooey, heavy, and cold because that's how sinus congestion makes you feel. This concept
is not new or unique to Ayurveda. Remember when sinus infections were still called
'common colds'? That's an example of the guna method that was common in our culture
only a hundred years ago.

To counteract imbalance and restore your health, you should select food using gunas that
are opposite to your disease. The sharpness of black pepper balances the gooey dullness
of sinus congestion. The lightness of a homemade broth counteracts heavy. The heat of
turmeric dispels cold. As you can see, selecting a home remedy becomes more obvious
when you rename your diseases with feelings.

Missing Gunas?
On Joyful Belly we've selected only those gunas that are most useful in cooking. There are
twenty gunas in all. Many of the other gunas are useful in treating skin conditions. Here
are some of the other gunas, and their useful equivalents on Joyful Belly:

Guna Substitute Guna Substitute

sharp pungent For dull heavy
For rough dry For dense gooey
For hard heavy For soft liquid
For mobile rajas For stable tamas
For subtle clear For gross heavy
For sticky gooey

The First Eight Gunas

Guna Effects Example Food

cucumber,
Cold contracts, dries, soothes
cilantro
Hot expands, flushes, inflames wine, chili
cheese, olive
Oily nourishes, moisturizes, clogs
oil
 cranberry,
Dry absorbs, ages, harsh
celery
red meat,
Heavy stabilizes, strengthens, grows
wheat
popcorn,
Light cleanses, diminishes
salad
pacifies, pacifies, promotes and increases yogurt,
Gooey
mucus, stagnates cheese
chili, black
Sharp irritates, flushes, stimulates
pepper

Facts About Gunas

The gunas are the 20 most important feelings, medicinally speaking.

Gunas are organized into 10 pairs of opposites.

Similar gunas aggravate each other.

Opposite gunas balance or pacify each other.

Gunas & Dosha

The three doshas Vata, Pitta, and Kapha describe three relationships between gunas.
Some gunas tend to have affinity for each other. For example, your skin dries out in the
winter, thus, cold causes dry quality (Vata). When tissue is irritated it becomes inflamed,
thus, pungent flavors increase hot quality (Pitta). When you eat heavy foods they
depresses your metabolism, therefore, heavy foods cause cold (Kapha). The three
relationships between gunas are:

Vata: cold, dry, light

Pitta: pungent, hot, oily

Kapha: heavy, dull,oily

Even the five elements and the doshas are simply common collections of gunas.

What About Satva, Rajas, & Tamas?

In yoga, the gunas are Satva, Rajas, and Tamas. In Ayurveda, these are called the maha
gunas. Rajas and Tamas are considered to be the doshas of the mind. Satva is considered
to be a balanced mind. However, I (John) find Satva, Rajas, and Tamas oversimplified to
delineate all the different imbalances of the mind. Also, in Ayurveda there is a bias against
Tamas which I personally find to be harmful to my Vata clients. Instead, for psychological
wellness I find western classical study of the 7 virtues more nuanced and similar in
application to Ayurveda's use of the gunas.

Note: To make the best use of Ayurveda, keep your sense organs sharp and accurate.
Ayurveda offers many techniques for sharpening the five senses. Development of the five
senses offers a clearer perspective on reality and helps you identify patterns of imbalance.

Reduce Dry

Dryness & Aging

Dryness is the measure of wear and tear on the body and a cardinal sign of aging. "Dry is
old, oily is young." Baby fat is the plump picture of youth, but dryness shrinks tissues, just
like a shriveled raisin. Dryness highlights wrinkles and effects of aging on the skin.

Chronic dryness is irritating to tissues, causing heat and inflammation . Although dryness
can come from dehydration and astringency, classic dryness refers to the roughness
associated with lack of fats. Fats are essential to health, especially omega-3 fatty acids,
because they are the basic building blocks of all cell membranes.

Dryness & Emotions

'Snehana,' meaning 'oil,' is also the word for love in sanskrit. Oil is pleasing and attractive,
but dryness creates separation. Healthy dryness can be carefree and cheerful, but
pathological dryness creates lack of interest, fear, loneliness, and isolation. Pain is dry. Oil
is the picture of affluence while dryness is the symbol of poverty, frailty, and depletion.

Digesting Dry Fruits & Granola Bars

Dry foods, including dense foods such as nuts, absorb moisture. The body hydrates dry,
dense food with saliva and secretions from the stomach to make a sauce. The source of
these secretions is the blood. The loss of fluids to digestion in dry Vata individuals can be
significant and lead to dehydration of organs. Soak dried or dense foods, like granola bars,
before eating them, and take sips of warm water between bites.

Some foods, like dry fruits, are dry due to lack of water. Other foods, soaked or not, are
dry due to diuretic quality. High potassium foods like potatoes, dandelion greens, and
beans are diuretics. Popcorn is highly drying because it lacks water and corn is high in
potassium. Adding electrolytes, such as a pinch of salt, balances the effect of diuretics.
Salt added to water increases water retention in the kidneys.

Causes of Dryness
Bitter greens like kale scrape fats from tissues, aid weight loss, and increase dryness.
Dried fruits, dense nuts, and diuretics are drying. Exercise, sweating, fasting, skipping
meals, lack of sleep, lack of routine, thinking, vomiting, and diarrhea all create dryness.

Development of Dryness
Skipping meals makes the "blood dry." Dry blood means that blood is thin and lacking
juiciness, sweetness, and emolliency. Fasting and skipping meals is the quickest way to
make the blood dry. Dry blood is therapeutic for high Kapha and is especially useful in the
spring season.

Skin is generally high in fats and it is the first organ to suffer when blood becomes
pathologically dry. Some symptoms of dry blood and dehydration include dry skin, dry
mouth, chapped lips, increased heart rate, headaches, and dark colored urine. The coating
on the tongue is digested and becomes clear. The eyes, nasal passages, sweat glands, and
all mucosal and glandular secretions begin to dry up.

Dry glands leads to poor digestion and the inability to absorb nutrients from food, further
aggravating the condition of dryness. Downstream in the small intestine undigested food
begins to ferment, turning gassy and toxic. Dryness of the colon causes constipation,
which can progress to more serious bowel conditions.

The liver stores glucose, the energy currency of the body, much as a potato stores
nutrients for the rest of the plant. Dry blood creates a dry liver deficient of glucose,
leading to hypoglycemia. Poor circulation and toxicity associated with chronic dry blood
leads to dry, cracking joints, rough skin, and inflammation. Pathological dryness also
creates brittle hair and nails, dry wheezing, tissue depletion, and impotence.

Treatment
A daily full body oil massage will help reduce dryness. Vata and Kapha should use sesame
oil. Pitta can use sunflower oil. Drinking teas fortified with electrolytes, including salt and
sweeteners, can help rebuild internal fluids. A teaspoon of ghee with meals is also
recommended. Stress management and routine are important lifestyle habits which can
help reduce dryness.

Reduce Hot

Hot Climate
"Hot" is anything that causes an increase in temperature or causes sweating. The body
radiates heat from the blood through sweat. When the weather is hot, the blood vessels
on the surface of the skin dilate and the heart rate increases, making the skin red and
flushed.

Summertime is the season of poor appetite. Red skin is engorged with blood, leaving less
blood for digestive organs. Hot weather makes the body relaxed, comfortable, and
grounded. Pathological heat causes dizziness and fainting. The body becomes lethargic like
the "lazy dog days of summer."

Sweating and secretions help cleanse the skin, digestive tract, circulatory, and lymphatic
system. Saunas, baths, steam baths, sweat lodges, and exercise are among the numerous
ways people cleanse with heat.

Heating Foods
Spicy food brings blood flow back to the GI tract. It stimulates the appetite, burns toxicity,
and reduces tissues (burns ojas). Heating foods cause thirst, sweat, a burning sensation
(as in chilies), and even bleeding. For example, eating too many chilies makes the body
sweat. Chilies are hot because they irritate the digestive tract lining.

Eat too much turmeric and you might get angry. Turmeric is heating because it dilates
blood vessels. Vinegar is heating because it is acidic. Generally, avoid heating foods in the
summer.

Hot Water
Hot water is one of the most powerful herbal medicines. As hot weather brings blood to
the surface of the skin, hot water brings blood to the GI tract. Flush with the blood, hot
water improves digestion, absorption, and assimilation of food. Hot water improves
circulation. It is a powerful diaphoretic that opens the surface of the body, and is the
primary therapy for fever in Ayurveda.

Hot water is also a decongestant, liquefying all Kapha.

Effect of Heating Foods on the Nervous System

When there is too much heat, the mind becomes hot tempered, angry, irritable, or
impatient. Heat increases courage and valor. Passion is hot. Heat generally projects the
personality outward. Yogis spend time in cool mountaintop temperatures because it helps
them turn inward.

Causes of Excess Heat

Any irritation or wound, fermentation in the small intestine, exercise, or too much clothing
causes heat. Liver imbalance, infection, hot climates, hot foods, and Pitta imbalances
cause heat conditions.

Signs of Excess Heat

The signs of heart and blood heat are red skin, red eyes, and a red tip of the tongue. The
signs of liver heat are yellow eyes or a yellowish tinge to the hands and skin. Other signs
of heat include rashes, acne, infection, fever, anger, irritability, and sweat. Heat relieves
spasms and causes suppuration of wounds, liver spots, premature graying of the hair, and
loss of hair. If you have poison ivy and eat heating foods or take a hot shower, the poison
ivy may get worse.

Treatment of Hot
Bitter tasting food and herbs, such as neem, clear blood and liver heat. Astringent food
and herbs, such as amalaki, relieve inflammation in the gut. Sweet tasting foods and
herbs, like shatavari and licorice root, cool Pitta and soothe Vata. Milk, cucumber, cilantro
and watermelon are cooling. Washing the face or sprinkling the body with cool water is
cooling.

The Six
Tastes

Evolution & Taste Buds

Taste buds are important for maintaining our health. These days, many people distrust
their taste buds. Processed foods like bread, cheese, and corn syrup bypass and trick our
taste buds into eating food that is unhealthy. However, taste buds also helped our
ancestors survive in the wild. Our tongue is a precise laboratory for our health.

Ayurveda identifies the six tastes as sweet, sour, salty, pungent, bitter, and astringent.
Instead of defining the six tastes according to our physical experience, Western medicine
defines taste according to the presence of taste buds. Researchers have identified taste
buds for sweet, sour, salty, bitter, and umami. Scientists are also researching the
possibility of the presence of calcium taste buds.

Cravings & Creation

As our tastes change, our food choices change. Taste is the mother of creation because we
are what we eat, and we eat what we crave. Tastes are not only on our tongue, but also
describe our choices in clothing and home decor. Taste is desire, and good taste is an art.
Similarly, the sexual organs transform desire and preference into fertility; this is why taste
and sex are linked in Ayurveda. Our tastes and lifestyle inform what kind of people we
attract.

Tastes & Emotions

Emotions are in the mind, but we express them with our mouths. A smile means we are
happy. Tastes are the emotions of the body and are also located in the mouth. Emotions
and tastes can change quickly and unpredictably. An orange that tastes sweet yesterday
may taste sour today. Every food has a "taste personality," which takes some time to
figure out. Eating a food every day for two weeks will help you discover the personality of
the food in your body.

Tastes & Health

Every taste is associated with a physical and emotional response. Sweet taste causes
physical satisfaction and attraction, whereas bitter taste causes discomfort and aversion.
Knowledge of the different tastes brings awareness to our food cravings.

A balanced Ayurvedic diet includes all of the six tastes in every meal, but each individual
should adjust the quantity of the tastes for his or her own body. For example, Kapha
should use less sweet taste while Vata and Pitta would benefit from using more sweet
taste. A person may have an excess or deficiency of taste which can be detected by an
Ayurvedic practitioner in a consultation.

Food Cravings

Tastes are not in the food, but rather, they are on the tongue. One of the first signs of
illness is altered taste. Altered taste leads to poor food choices and cravings. When taste
buds are altered, we recommend cleansing programs programs to remove excess from the
body and put the doshas back in balance.

Cravings are our body's best attempt to heal itself. For example, excess Kapha causes
circulation to stagnate, resulting in low energy. Then, Kapha craves sweets for a quick
"pick-me-up." Sweet cravings might have been appropriate for our ancestors in the
wilderness but there were no ice-cream cones in the forest! In modern society, however,
indulging in ice cream only causes more Kapha stagnation and cravings.

Sacred Cravings

All cravings come from unhealthy or deficient organs. By understanding taste and the
nature of deficiency, we can understand the root of our cravings. When health and desire
are one, our cravings become sacred.

Reduce Pungent

Pungent taste is what makes spicy foods hot. Pungent spices stimulate by irritating the
lining of the digestive tract and other membranes. Made of fire element, pungent taste is
sharp and concentrated, fast acting and intense, spreading quickly to all tissues.
Penetrating substances, like digestive enzymes, and anything that "penetrates" all tissues,
like the nervous system and the blood, are pungent. Aggressive substances, like the
immune system, and intelligent tissues, like the analytical centers of the brain, have
pungency or sharpness. The forceful, constant contact of fire element penetrates, burns,
ulcerates, cuts and cauterizes.

Types of Pungents
Black pepper and chilis are quintessential pungents. Hard liquor is pungent and burning.
Sour taste, which increases secretions, is sharp but not pungent. At Joyful Belly we've
lumped together pungent taste and the sharp quality because they share many
similarities. Acrid is a subtype of pungent, used for foods that aren't spicy but have a
burning sensation, like tobacco. Aromatic is a subtype of pungent reserved for herbs and
spices that have a strong smell, like peppermint. Herbal resins like frankincense and myrrh
have a distinct pungent taste as well.
Circulation & Immunity
The body flushes pungent irritants by thinning the blood, dilating blood vessels, and
increasing the heart rate. Pungent taste thus improves circulation, liquefies, softens,
secretes, and flushes, breaking up and dissolving thick or hardened masses such as
mucus. As it moves blood, pungent taste warms the liver, forcing it to work harder.
Warming the liver is helpful if blood is cold and liver is stagnant. However, the surge of
blood stimulated by pungent taste can overtax the liver's cleansing capacity if Pitta is
already aggravated. Pungent taste stimulates courage and valor because blood flow is
movement of prana. The immune system exists mainly in the blood. Therefore, good
circulation, stimulated by ginger, black pepper, and other pungents helps improve immunity
and resolve sore throats.

Pungent & Kapha

Pungent taste is the best taste for Kapha. Circulation increases heat, metabolism, and agni
(digestive strength). It burns off all Kapha tissues, creating lightness. It helps the body
sweat, clearing and flushing all secretions. It breaks up and dries mucus in the GI tract
and in the lungs. It wakes up the sleepy Kapha mind and brings focus to mental activity.

Pungent & Vata

Vata should be careful with excess use of pungent taste. A small amount of pungent taste
warms Vata, but pungents should not be used to stimulate deficient organs. They increase
Vata's already high metabolism, which burns fluids (ojas), causing tissues to dry out.
Instead, nourishment is the best way to rebuild organ strength for Vata. Excess pungent
taste overstimulates the Vata mind. Ginger, pippali, guduchi, and garlic are exceptions.

Pathological Pungency
Excess sharpness and pungent taste aggravates Pitta and could lead to bleeding disorders,
bruises, ulcers, inflammation, and rashes. After encouraging secretions, excess pungent
taste leaves behind thirst and dryness, much as the hot sun dries the desert.

Treatment of Excess Pungents

Sweet, gooey foods coat and soothe excess pungency. Cooling demulcents like licorice
ghee and shatavari are also indicated. Astringents like amalaki and arjuna cool
inflammation.

Reduce Sour

When something spoils or goes rotten it becomes sour. Sour taste in Ayurveda generally
refers to fermented foods as in "the milk has gone sour," or acidic foods. Sour foods
include yogurt, wine, beer, miso, and pickles. Acidic fruits like citrus and subacidic fruits
like peaches are also considered sour, but where ferments heat the blood, sour fruits cool
the blood.

Sour and Secretions

Sour pacifies Vata. Sours are secretagogues. They moisten and refresh a dry palate,
encouraging secretions throughout the GI tract. These might be salivary secretions that
improve taste, gastric secretions in the stomach that improve digestion, or a moist colon
that facilitates smoother, looser bowel movements.

Sour Spoils the Blood

Sour ferments are hot and may spoil the blood, aggravating Pitta. Since all ferments are
pre-digested by bacteria, they are readily absorbed through the GI tract. Sours thus
increase the blood (rakta). In Chinese medicine they "generate" the liver. Since ferments
are already digested, they contain metabolic byproducts or "bacteria poop." It is the
bioavailability of nutrients combined with irritating metabolic byproducts that heat up
metabolism in all tissues (dhatu agni), stimulate the liver, and cause the blood to spoil.
Heavy ferments also aggravate Kapha. Sour increases flabbiness of tissues and decreases
the strength of the sense organs.

Sour Increases Desire

Intellectuals love wine because it dilates blood vessels and focuses the mind. When our
desires aren't satisfied it could lead to "sour grapes," as in the case of Aesop's fable, "The
Fox and the Grapes." Grapes are supposed to be sweet, and nobody likes eating grapes
that have turned sour. If we have sour grapes, our heart rejects the object of our desire.

Sour Fruits
Sour fruits are more sattvic than ferments. They refresh and cleanse the palate. Think of a
lemon sorbet between courses at a fine French restaurant. Generally, sour fruits heat
digestion, but not the blood. Sour fruits come in two categories: acidic and subacidic.
Acidic fruits include citrus fruits like lemons, limes, and oranges. Citrus fruits strongly
pacify Kapha. However, most sours like lemons exhaust Pitta-Vata livers so caution is
required. Mild sours that are also sweet (applesauce, blueberries) are exceptions to the
this. Subacidic fruits include peaches, apricots, cherries, apples. Subacidic fruits are the
most sattvic of all sours. Many subacidic fruits pacify Pitta-Kapha because they decongest
the liver and extract hot toxic bile from the liver.

Sour and Chinese Medicine

In Chinese medicine, sour taste is considered cooling because sour taste includes
astringent taste. Pomegranates and cranberries are special medicines in Ayurveda because
they are examples of sours with strong astringency. These sours focus dispersed energy,
bringing the spirit back to the heart . They are also valuable digestive tonics because: (1)
sourness aids digestion, (2) the cool quality soothes inflammation, and (3) astringency
restores tone to distended tissues.

The Five Elements of

Ayurveda

Observe the Natural World

In every corner of the globe and every ecological niche, plants and animals have adapted
to life in the natural world. Humans have also adapted. Our health is directly correlated to
our ability to withstand the seasons. Some of us feel strong in winter, others in summer.
The body evolved in nature, and to an Ayurvedic practitioner there is no separation of
medicine and nature. Ayurveda's origins come from observation of the natural world. The
ancient founders of Ayurveda watched how other species defended themselves against
dampness, heat, wind, dryness, and other basic qualities of nature. From them, they
learned how to strengthen the body's defenses. Thus, Ayurveda begins with the basic five
elements in nature.

The Five Elements

To Ayurveda, the elements of nature are not forces in themselves, but rather states. The
five elements are the most common qualities one encounters in nature. They include
ether, air, fire, water, and earth. Chinese medicine also adds metal and wood elements.
Our five senses have evolved in the context of the natural world. Thus, our bodies are well
attuned to interpret and assess the environment using the concept of these five elements.
The body uses the elements to interpret the seasons and determine the appropriate foods
to eat. Modern materials, such as concrete, may be confusing to the senses.

Ether

Ether correlates with the Western concept of a vacuum - a volume of space that is void of
matter (including air). Ether is characterized by nonresistance, space, and receptivity. It is
subtle, soft, and light. Weight loss increases ether element. Isolation, loneliness, and drugs
or spiritual practices that increase spaciness have ether element. It is associated with the
spirit, sound, and the ears.

Air

Air correlates with movement and direction. It is light, dry, subtle, cold, and dispersive.
Substances that increase air include caffeine, pungent spices, exercises, and mental
stimulation. It is associated with the mind, breath, touch, and the musculo-skeletal
system.

Fire

Fire correlates with energy, visible light, and the appearance of things. It is hot,
penetrating, subtle, light, and dry. Alcohol, pungent spices, and analytical activity increase
fire. It is associated with the eyes and brightness of the skin. Fire prioritizes truth and
clarity over relationship.

Water

Water provides cohesion and relationship. It is fluid, sticky, and soft. It is associated with
sweetness, emotion, and fertility. Water sacrifices righteousness for relationship. It is
associated with tastebuds, the heart, reproductive organs, and fat tissue.

Earth

Earth is heavy, solid, and dense. Earthy people are grounded, stable, stubborn, and hard.
It is associated with smell, muscle, the base of the spine, and the soul.
 The Three Doshas

Body Types & Constitution

The three body types in Ayurveda, called doshas, are Vata, Pitta, and Kapha. Your body
type shows you how you use energy. Vata spends energy, Pitta manages it, Kapha stores
it. That's why Vata tends to be underweight and depleted, Pitta tends to be medium
weight and focused, and Kapha tends to be overweight and congested.

We all know what red looks like but it's difficult to talk about. Similarly, talking about
dosha can seem confusing at first. For example, everyone has all three doshas. Even if
one dosha is the cause, often all three go out of balance simultaneously. Sometimes,
asking "What dosha is causing my imbalance?" can yield more practical results than
"What's my dosha?"

Your constitution is simply your background and general tendencies. If a person has a Vata
body type, they have the gifts of Vata but also the tendency to get Vata type illnesses.
Your dosha can be inferred, but your imbalances can be experienced. That's why starting
with your imbalances often leads you to discovery of your doshas.

Dosha affects your body physically, mentally, and spiritually. Vata people tend to be
hyperactive and inspired. Pitta people tend to be disciplined and logical. Kapha people tend
to be couch potatoes, but nurturing. Dosha is just a broad approximation. The benefit of
dosha is perspective, like looking at the forest instead of the trees. Every individual has a
different constitution and perfect health is different for each person. In the early morning,
you can feel your constitution just to the right of the heart as a wish. Your wish shows
you how you use your energy and spend your time, thus revealing your dosha.

Buffering Change

Every day, your body must react to change. In Ayurveda, a disease is any change from
"normal" in the body. The body uses various mechanisms to buffer changes and self-
regulate. These mechanisms leave behind chemical and metabolic residues which Ayurveda
calls "aggravated" dosha. Dosha is therefore the body's preventative medicine, which
provides a cushioning effect. Doshas and qualities accumulate in the body until they begin
to overwhelm tissues and cause symptoms. For example Vata has the quality of dryness
and includes the mechanisms used to defend the body against the dryness. Drinking less
water, skipping a meal, and exercise all cause dryness and thus Vata to accumulate.

The natural changes required of the body to accommodate seasonal climates leave behind
residues and accumulation of dosha, which eventually weaken the body. Ayurveda
recommends a seasonal cleanse to remove all residue.

Balancing the Doshas

Ayurveda helps people heal by balancing the doshas. When the doshas are balanced, the
body is in homeostasis (a state of zero change), and that is a state of perfect health. In
this state of balance, the doshas are silent. When the body is healthy it automatically
repairs and protects itself. When doshas are aggravated or provoked, they stress the body
and cause disease. For example, beans aggravate Vata. Chilies provoke Pitta.

Generally, to balance dosha, Ayurveda uses opposites. If the body is cold, Ayurveda
recommends heating foods. Ayurveda also uses the six tastes to balance the doshas. In a
consultation you'll learn techniques to find your state of perfect health.

Catabolic Body Type (Vata Dosha)

What is Vata?
Vata is characterized by using up too much energy or resources, and is therefore
catabolic. Vata literally means "wind", but is defined by an imbalance of dry, light, cold,
rough, subtle and mobile qualities. Vata is easily stimulated and governs all movement,
including muscles, nerve impulses, and thoughts. Vata is a subtle dosha that goes out of
balance easily. Vata people often suffer from depletion of nutrients. Their behavior is
creative when balanced and erratic and dispersed when imbalanced. Vata is the element
of ether and air in the body. Ether has a spacey quality and air has movement. Vata
senses are hearing and touch.

What is Vata Like?

Vata in its prime is creative, imaginative, vivacious, and outgoing. Vata folks are always
up for an adventure and easily adapt to change. They enjoy being on the go, but need to
be sure to take time to slow down and rest, as they tire easily and are prone to
overstimulation. When Vata is out of balance, individuals become anxious, scatterbrained,
dehydrated, constipated, and exhausted. They are best soothed by routine, warmth, good
quality oils in their diet and on their skin as well as grounding foods like root vegetables,
whole grains and animal products.

Common Vata Characteristics

Light body weight

Talk and walk quickly

Creative and imaginative

Common Vata Symptoms

Anxiety

Irregular schedule and appetite

Gas, bloating, and constipation

Dry skin

Common Vata Disorders

Colon disorders, including constipation

Dryness, including dry skin and gas

Underweight
 Arthritis

Nervous system disorders, worry, anxiety, and stress

And many others...

How to Balance Vata

Avoid These Foods

Avoid Food With These Qualities

Favor this Lifestyle Favor these Herbs

Routine sleeping and eating schedule Triphala - Keeps the colon clean

Keep warm, comfortable, and hydrated Haritaki - Keep the colon clean

Avoid raw foods and too much cleansing Ashwagandha - Strengthen your body

Increase sweet, sour, salty, and Hingvastak Churna - Warm Digestion

pungent taste
Ghee - Nourish Tissues
 Massage yourself daily with Vata oil Dashamoola - Relax, Reduce Anxiety

Keep the colon clean with herbs like Licorice root - Moisten Tissues
triphala
All Vata Pacifying Products
Favor this Diet

Increase oils, warm food, and liquids

Increase sweet, sour, salty, and

pungent taste

View Vata Pacifying Ingredients

View Vata Pacifying Recipes

Vata Times of Day

Vata comes at the end of digestion, the end of the day, the end of the year, and the end
of a person's life. Vata naturally increases during the following times:

Autumn - Vata gets high in the autumn due to cold, dry, and mobile qualities. Autumn is
mobile because the weather is irregular and windy.

Before sunrise and sunset - In the late afternoon, before sunset, Vata is high because the
body is weary and deficient from a long day's work. In the early morning before sunrise,
Vata is high because the nervous system stimulates the body to wake up.

5-6 hours after a meal - Five to six hours after a meal, Vata rises when blood sugar
levels dip and the body gets hungry.

After 50 - Vata is deficiency and the body becomes deficient in later years of life.

Vata Sites of the Body

Colon - The body reabsorbs moisture from feces before elimination in the colon. When
the body is dry it struggles to absorb more water, leading to dryness in the colon. The
signs of dryness are gas and constipation.

Waist & Lower Half of the Body - When Vata is high, the body becomes more mobile and
the mind more active. We tend to forget about the lower half of the body.

Bones - In Ayurveda, the colon is the site of mineral re-absorption. Mineral deficiencies
show up as white spots on the nails, hair loss, or arthritis. Problems with bones, nails,
and hair are due to high Vata.

Skin - When ama from the colon vitiates the blood, the kidneys try to eliminate the
toxins through the urinary tract. The result is excess loss of fluids leading to dry skin.
Vata is also the dosha of touch.

Ears - Ringing in the ears is due to high Vata. When the quality of the blood is poor due
to ama, the sense organs get stimulated. The ears are especially sensitive. Many Vata
people are musicians.

Mind - When Vata is high, the mind becomes stimulated, anxious, or afraid. Vata people
often experience racing, disjointed thoughts. They are highly imaginative and quick to
understand, but are also quick to forget.
 Eating for the
Season

Spring - Mid-February - Mid May

The spring is a watery season of warming temperatures. Snow melts making the rivers full
and muddy. Warm temperatures encourage tender young sprouts and sweet sap to run in
the vasculature of maple trees. Our internal landscape reflects mother nature's. Spring is a
time of cleansing and renewal. Kapha fat melts away from tissues, along with toxins, and
into the blood, making the blood sweet. Blood plasma and toxins are our metaphorical
maple syrup and muddy river, releasing a flood of mucus in allergy season.

Summer - Mid-May to Mid-August

Hot, humid weather destroys the appetite and aggravates Pitta-Kapha rashes, irritability,
and lethargy during early summer. By mid-July the body quickly dries out aggravating
Pitta-Vata rashes, constipation, insomnia, and seasonal allergies.

Autumn: Mid-August to Mid-November

Cooling temperatures pull blood inward to the core as the body scrambles to protect itself
from heat loss. The extremities lose access to blood and warmth, drying out the skin on
the arms, legs and eventually the colon. The core of the body rich with blood, conversely,
improves appetite just in time to nourish and insulate the skin with a fresh layer of fat.

Winter: Mid-November to Mid-February

Deeply cold temperatures cause cravings for rich, fatty, heavy foods from mid November
through January 1st. As temperatures bottom out, cravings switch from fatty foods to
ferments, including wines, sauerkrauts, and vinegars in January.

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 Spring Diet in Ayurveda

A Season of Transition
January is traditionally the coldest month of the year in North America. Ayurvedically,
January is a month of transition from Vata to Kapha season. Vata season is characterized
by the body scrambling to protect itself from ever dropping temperatures (see Fall/Early
Winter). As soon as temperatures bottom out and begin to rise, the pattern shifts from
building to releasing. Literally the body melts fat much as a dog sheds fur. Late winter &
early spring are thus ideal seasons for begining a new diet and losing weight (see Spring
Diet). Spring fasting, the traditional time of year for many Native American cultures, helps
cleanse the blood after a long winter of fatty, heavy foods.

Late winter and early spring is a Kapha watery season of warming temperatures lasting
from February to mid-May. Outside, snow melts making the rivers full and muddy. Warm
temperatures encourage tender young sprouts and sweet sap to run in the vasculature of
maple trees. Our internal landscape reflects mother nature's. Spring is a time of cleansing
and renewal. Kapha fat along with toxins melt away from tissues and into the blood,
making the blood sweet. Blood plasma and toxins are our metaphorical maple syrup and
muddy river, releasing a flood of mucus in allergy season.

Rich Blood
As the layer of winter fat begins to melt into the blood, it enriches the blood provoking
Kapha dosha. Blood that is too rich and thick clogs circulation and the liver. Much like a
stuffed goose, your stuffed liver starts to look as fatty as foie gras. Liver "heat" is
responsible for moving this sludgy blood and metabolizing it. However, cold weather keeps
the heart sluggish and the vessels constricted. Temperatures may be too cold in early
spring to move blood stagnation. Clinically, the symptoms of spring Kapha are stiff
muscles, arterial plaque buildup, mucus & hay fever. Allergy season is a sign of aggravated
Kapha.

Turmeric re-invigorates the blood. It is a powerful blood mover that restores circulation,
cleanses the liver and re-ignites metabolism (via rasa dhatu agni). Late winter is the
season for sour foods. Spring is the season for bitter foods. Both sour and bitter taste are
cholagogues. A cholagogue is any substance that encourages the liver and gall bladder to
release bile. Examples include dandelion and lemons. Since bile is a fatty substance,
cholagogues aid the cleansing process because they drain excess fats from the liver &
blood and deposit them, in the form of bile, into the digestion tract. Gall Bladder Tonic and
tikta ghrta are herb formulas that helps with this process.

An Ideal Season for Weight Loss

Useful Products for Losing Weight and Managing Cravings

Gymnema Sylvestre - Destroys the taste and craving for sugar, regulates blood sugar
levels

Weight Away - Helpful with weight loss and cleansing

Trikatu - Improves metabolism and destroys Kapha

Triphala - Cleansing action supports weight loss

Triphala Guggulu - Aids fat metabolism and detoxification

Neem - Destroys sweet cravings

Ginger - Improves digestion, circulation and metabolism

 Cardamom - Refreshes the palate and destroys cravings

General Spring Diet

Generally, eat a dry Kapha pacifying diet favoring bitters. Drying grains such as barley and
corn may be tolerated. Continue with warming spices like ginger and turmeric to ward off
blood stagnation. Warming bitters like dandelion and arugula will also aid if fat
metabolism. Take triphala to keep bowels clear and aid the cleansing process. Avoid
heavy, oily, sweet and salty foods such as red meat and dairy.

Ayurvedic Diet for February

February in Your Body

As soon as temperatures bottom out and begin to rise in late January, your
body shifts its strategy from building insulating fats to releasing them. The
body releases fat for the same reason a dog sheds their winter fur - to cleanse and
prepare for the warmer weather ahead. Late winter and early spring are thus ideal
seasons to start a new diet and lose weight.

Live in the Southern Hemisphere? You may need the Ayurvedic Diet for August instead.

As your body starts to shed the winter layer of fat, you may notice a loss of appetite for a
week or two, along with dark, muddy stools during this period. This is a sign your body is
naturally purging the liver to begin the weight loss process. If Kapha is aggravated, you
may experience flu-like symptoms and fatigue. Your body has started its own cleanse cycle
to get you and your body ready for summer. To help your body through this time, use the
spring cleanse tips below.

If you do lose your appetite, go with the flow and try fasting from grains and sugar for a
few days. We have many clients that become alarmed when they lose their appetite, but
this is seasonal and it will help you lose winter weight. February is a time of year for
fasting in most cultures, from the Christian observance of Lent to Native American
traditions. Spring fasting helps cleanse the blood after a long winter of fatty, heavy foods.

Kapha in February

Late winter and early spring is a watery Kapha season of warming temperatures lasting
from February to mid-May. Outside, the winter snow melts, making the rivers full and
muddy. As temperatures become slightly warmer, the sap starts to run in the vasculature
of maple trees. Our internal landscape reflects that of Mother Nature. Spring is also a time
where your body starts to heat up. With this heat, fat along with toxins melt away from
the tissues and into the blood, making the blood sweet, rich and congested. This
congestion thwarts movement of our "sap," causing lymphatic stagnation. The richness of
the blood causes more mucus throughout the spring and especially during allergy season.
Kapha's heavy and oily nature reflects that of melting fat. Those with a kapha constitution
will naturally feel heavier and more sluggish in February. A Kapha pacifying diet with
plentiful greens and sour taste will keep Kaphas feeling light and refreshed.

Pitta in February

The release of winter fat puts extra strain on the liver, a primary organ of fat metabolism.
A congested liver in February can make Pitta individuals feel especially frustrated. To
release this frustration, aromatic herbs such as peppermint can relieve stagnation in the
liver and tension throughout the body. Favor foods with sour & bitter taste, which will
decongest the liver and provide relief.

Vata in February
Late winter and early spring are a breeze for Vata types. The warming temperatures and
increasing moisture soothe Vata's cold and dry tendencies. Since putting on fat is such a
struggle for Vata individuals, their bodies won't have much leftover to release into the
bloodstream. The main thing Vata folks will need to do in February is keep warm - the
blissfully balmy days of spring are almost here!

Climate

February is damp and slushy. The ground is saturated from the winter rain and snow. Even
the snow is wetter and stickier in February than January, forming large flakes as it falls.
It's not uncommon to have massive snowstorms dumping several feet of snow before the
month's end. This wet snow is actually a sign spring is coming. February is a turning point
from the bitter cold of winter towards the watery spring. Depending on where you live,
you may even spy daffodils pushing up from underground, as we do in Asheville. When
you do, you'll know that spring's promise is already emerging.

Psychology

Anxiously awaiting the hope and promise of spring, lovers do their best to kindle the
flames of passion to heat up the cold winter on Valentine's Day. However, February can
also be a challenging month on relationships. You may experience waves of bitterness, feel
self-critical, or a nagging sense of failure in February. Blood is still stagnant so these
emotions may create a sense of frustration as well. Try not to take these ''liver'' emotions
too seriously.

Instead, these emotions offer an important cue. Ayurvedically, these emotional symptoms
are a sign that your body is preparing for spring by releasing stored winter fats. These
stored fats congest the liver, leading to emotional bitterness and frustration. The advent of
this pattern is a critical time to cleanse the liver and jumpstart the body's fat metabolism
with food and herbs such as Liver & Lymph Cleanse , which will relieve these emotions as
well.

Ayurvedic Routine for February

Light is returning! Notice that the sun rises a bit earlier and brightens the sky a little later.
The lengthening days may have Pitta and Vata types feeling the urge to get moving, roll
up their sleeves, and dive into spring projects. It's a good time to prep for the spring -
plan your garden, start your seedlings, get your bicycle tuned up, and clean out your
home. Cabin fever comes early for Vata and Pitta. Kapha people, on the other hand, may
still feel sleepy, heavy, and dull. They can kick start the spring with some invigorating
breathing exercises and gentle stretching.

On cold, dry days, continue with abhyanga using a Kapha or Vata pacifying oil. As the
weather warms up, dry brushing is preferred for Kapha, as it is more invigorating and
moves stagnant lymph more effectively. Exercise is another great way to move stagnant
lymph. Walking, hiking, biking, and workouts at the gym are all great ways to lighten up
and metabolize that winter layer of fat.

Use a neti pot with Sinus Rinse Drops daily to flush excess Kapha from the respiratory
system. Avoid daytime naps and continue to get to bed by 10pm. You'll notice you need
less sleep than in previous months.

Ayurvedic Diet for February

February is a real turning point for your diet as your body transitions out of winter and
into spring, so foods that balance both are needed in your diet. Although the diet is
getting lighter and the cleanse season is starting, Vata individuals will still need hearty
ingredients on cold days - so don't lock up the root cellar yet. Potatoes, turnips, rutabaga,
and carrots are all still on the menu whenever the temperature dips. To these hearty
ingredients, add sour tasting and bitter foods to gently cleanse the liver.

In terms of grains, buckwheat and rye are ideal. Both provide the warmth and umphh
needed for winter, but are diuretic and drying for Spring. However, you may have an
aversion to grains, meat, and the sweet taste in general as your body is seeking to
release fats instead of building them. In fact, food seems to lose its appeal altogether in
February. February is characterized by a waning appetite in general and the dietary
guidelines for February are more about what not to eat than what to eat. For many, it's
time to begin moving toward a Kapha pacifying diet.

Pungent taste revs up your circulation for cleansing. So spice it up - add more kick to your
meals. This is an ideal time of year to turn up the heat and indulge your cravings for
south of the border cuisines like Mexican food. Pungent spices also boost metabolism and
clear out congestion. Cumin is an ideal spice offering natural warmth and dryness. Kapha
and Vata types can break out the cayenne and chilis to fire up digestion and shake off any
remaining winter sluggishness. Turmeric also tops the list for the February spice cabinet.
Its warming and cleansing properties are a perfect fit for your body's needs in February.
Turmeric improves circulation and thins the blood, cleansing the lymphatic system as well
as all the vessels and tissues. Its ability to move the blood dries dampness and increases
heat.

While most bitters are cold, fenugreek is unusual as a hot bitter. Fenugreek stokes the
fire, driving out cold and damp. This makes it perfect for winter's end. You can simply add
it to your cooking, teas, or to your herbal formula. Fresh ginger is a mild detoxicant and
digestive that's sure to break up your winter congestion and keep your blood moving.

Our February diet mantra is ''Beets, beans & greens.'' You may find yourself craving these
mid-month in February. Beets are the ideal food for February cleansing. Light yet hearty,
beets are cholagogues, which means they flush the liver and gallbladder of bile. They offer
a healthy remedy to a congested spring liver. If you're looking for a good beet recipe, try
our Borscht or Beet Soup with Lemon and Parsley . Or, if you're feeling adventurous try
this Spring Detox Vegetable Juice recipe.

Chickpeas and black beans make especially good choices for February as their fiber-rich
content encourages healthy elimination. You may even notice that beans taste sweeter in
February than they do in October - another biological response to guide you in making
healthy choices.

Eat your greens - kale, collards, spinach, and chard are all mild bitters that are hearty
enough for winter but cleansing enough for early spring. Broccoli is also a good vegetable
choice.

Pickled garlic is another great addition to your menu, and one way to get both sourness
and pungency. The sourness of vinegar cleanses the liver while garlic moves stagnant
blood. Lemons are another great cholagogue for February. Add them on top of your dishes
to promote spring detoxing. Another way to encourage purification is with a one to three
day kitchari cleanse.

Minimize fats and sweets in February - you likely won't want them anyway. Valentine's day
comes at the worst time of the year for sweets, just when the body starting to cleanse.
Enjoy your loved ones, but go easy on the milk chocolate. Enjoy dark chocolate which has
a wonderful bitterness perfect for February and follow these chocolate tips instead!

Herbs for February

As with your diet, it's time to start bringing in herbal cholagogues in the form of bitter
herbs. Liver and Lymph Cleanse Tea targets both the liver & lymphatic system, yielding a
full body cleanse. Bitter ghee is Ayurveda's top formula for a spring liver cleanse, ideal for
all Pitta imbalances. Bitter ghee contains Guduchi, a warming bitter that balances all three
doshas, cleanses the blood and destroys toxins.
Visually, gallbladder stagnation appears as a slightly dark or greenish hue around the eye
in a Kapha-Pitta constitution. Low grade liver toxicity and gallbladder stagnation may be
experienced as a mild discomfort under the right rib cage. The herbs contained in our
Gallbladder Tonic are traditionally used to promote healthy gallbladder function, decongest
and cleanse a fatty liver, balance bile chemistry, stimulate circulation and improve fat and
cholesterol metabolism. Gall Bladder Tonic contains Bhumyamalaki, Ayurveda's #1 liver
flushing herb.

Feel cool, clean, and calm with Blood Cleanse . This formula cleanses and purifies the blood
while easing liver toxicity. Clean blood results in clear, healthy skin, and a clear mind.
Blood Cleanse cools and soothes the hot blood is associated with fiery pitta dosha. Holy
basil strongly supports healthy circulation to the skin, where lymph is most likely to be
stagnant. Take Holy Basil if you want to focus on cleansing your lymphatic system.

Not sure what to do? The Spring Breeze and Sunrise Home Cleanse Kit bundles a host of
spring cleansing products into one convenient package and comes with a handbook to
guide you through your cleanse.

Shilajit is an invigorating and powerful rejuvenative that completely dispels late winter
sluggishness. It has a strong cleansing action as well. Kapha individuals can use it to
increase metabolism. Use Trikatu spice for upper respiratory congestion in February. It will
warm your chest and liquefy mucus.

Vata types will do well with sour herbs which are mildly cleansing to the liver yet also
nourishing. Amalaki is said to stimulate the production of red blood cells, enhance cellular
regeneration, increase lean body mass and support proper function of the liver, spleen,
heart, and lungs. It improves the digestive fire, maintains a healthy blood sugar level, and
is a rich, natural source of antioxidants. As a detoxicant, it assists internal cleansing and
rejuvenation, and is also balancing to all three doshas.

Be your own Valentine by showing your body the love it needs to make through the last
month of winter. Harness the power of your body's natural detox cycle by heeding these
guidelines to ensure you're in full bloom come spring.

What is the Ayurvedic Diet for March?

Sunlight is steadily returning. A warm day or two could leave congestion and
upper respiratory conditions in its wake. In the Spring, it's the warm days
that make you sick. After fighting the cold all winter long, your body is
unprepared for the sudden rise in temperature. These diet, lifestyle and
herbal tips will help you stay healthy in March.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for September
instead.

Climate

March's weather is unpredictable. You might step out to find wind, rain, snow or sunshine
- anything can happen. There's enough warmth and sunny days to spawn the big yearly
melt of snow externally as fat "melts" internally. As rivers begin gushing with ice cold
water, your chest and sinuses begin oozing with phlegm. Everything feels wet. The earth is
soggy and fertile, rich with possibility. You may notice moisture and puffiness in your skin,
even your forehead feels cool and moist. As hibernating animals come back to life, so
should you. The longer and brighter days beckon you to enjoy the sunshine. Catch it when
you can - heavy clouds might be on the horizon!

Psychology

The wateriness of March has emotional repercussions as well. Psychologically, March is a

month of lamentation, sadness, grief and release of deep seated emotions. Breathing
exercises (pranayama), such as bhastrika and kapalabhati can flush out heaviness from
the chest. As your body liquefies what has been frozen solid all winter, dreams of cool
water may surface in March. As a boy, I used to dream of a whale in the black deep, far
below the surface of the water, every year in March. What is lurking in the depths of your
subconscious?

March In Your Body

As your layer of winter fat begins to melt, it enriches your blood which congests your
circulatory system. This shift leaves you vulnerable to Kapha disorders including
respiratory congestion, loss of appetite, and sinus infection. Just as you catch common
colds in Autumn, in the spring you catch 'common hots,' or more accurately 'damp hots.'
That's because the congestion and excess of water attacks the lungs, leading to upper
respiratory congestion, and even pneumonia. The symptoms of damp hots are equivalent
to common colds in everything but the cause and remedy. The same virus attacks your
weakened sinuses in both cases. However, with the 'damp hots', you'll feel more achy-ness
like the flu, heaviness, and swollen lymph nodes. Notice how, as we race towards Spring in
march, even on cool days you'll notice a warmth still emanates from the chest. Mucus
congestion will be thick. To prevent the 'damp hots', avoid oily, rich and sweet foods
whenever you feel sluggish, heaviness, or loss of appetite. Bitter greens like chicory,
diuretics like celery, pungent spices such as cayenne, and mild laxatives like aloe vera can
break up congestion, reduce fats in the blood, and drain excess water retention.

With the spring thaw your body purges winter fat from your skin. These fats insulated
your body from the cold all winter long. As your body prepares for warmer weather, the
rapid release of fats thicken the blood, creating blood congestion. You might even notice
your heart racing, or pressure and a squeezing sensation in the chest as congested blood
puts a strain on circulation. Raw radishes, pickled garlic, and other sharp bitters improve
your body's ability to metabolize these fats, and keep your blood flowing.

The oiliness of the blood, together with stagnant circulation, make March altogether
watery and damp. You might even notice your skin feeling cool and moist, a constant drip
in the back of the throat, and pressure in the ear canal. The unpredictability of March
further damages immunity in the lungs. Here in Asheville, North Carolina, we've
experienced temperatures swings as wild as 50 degrees in a 24 hour period. Dress in
layers as gusty winds compete with the warm midday sun.

Use a neti pot often to keep the sinus cavity clear of any build-up. Fresh parsley, Celery,
coriander, cumin, corn and other warm diuretics will help drain these excess fluids. With
the brightness of March, the first fragile buds of the spring bloom are starting to appear,
and with it a craving for tender young greens like watercress and arugula. These mustard
greens offer sharp spicy heat, chlorophyll's energizing boost, and revitalizing bitter taste.
Continue the liver cleansing you started in February.

Kapha in March

Kapha types are the most sensitive to the changes in March as they already tend toward
excess water, mucus and congestion. Over the winter a buildup of fats and stagnant
circulation solidify Kapha in the body. The rising temperatures "melt" this excess Kapha
resulting in a sort of opening of the flood gates. Congestion, phlegmatic nausea, loss of
appetite.and general malaise can all plague Kapha individuals this time of year. They
should flush congestion and excess with warming spices, diuretics, diaphoretics and
exercise. Light, bitter foods and herbs are useful in drying up the excess moisture.

Pitta in March

The liver continues working overtime in March as excess winter fat is metabolized. Pitta
types may notice that they are especially hot under the collar due to liver congestion. This
is a time of year when they should avoid fried food and alcohol to support their liver as
much as possible. Sour and bitter herbs and foods aid in cleansing liver heat.

Vata in March

Vata types welcome the warmth and moisture of March. The erratic weather poses the
greatest challenge for them. They should be sure to bring layers along as temperatures
have the potential to shift widely.

Ayurvedic Routine for March

Early spring is a time to re-energize (build prana). Daily breathing practices (pranayama)
such as kapalabhati, bhastrika and anulom vilom keep your head and lungs clear. Just as
the sun is rising earlier, so should you. Shift your waking time to just before sunrise.
Exercise is critical this time of year to shed your winter layer of fat and prevent
congestion. Use your neti pot daily upon waking to encourage excess Kapha to flow out of
the body.

As moisture abounds, follow this Kapha pacifying routine. Start with dry brushing. Then,
massage your body with Kapha pacifying massage oil. After rinsing off excess oil in the
shower, rub vacha powder over your skin (just as you would baby powder) to revitalize
your skin and support proper function of the lymphatic system. Avoid daytime naps as
they are a sure fire way to increase Kapha. Continue to get to bed by 10pm, though this is
the time of year when the body actually needs the least amount of rest.

Ayurvedic Diet for March

Continue with lighter foods in general throughout the entire spring. Favor pungent, bitter
and astringent tastes. Start to bring in foods that build prana. Prana literally means your
kinetic energy. Foods that increase prana include anything and everything green, but
especially tender young greens and chlorophyll rich foods like spirulina. The most vital way
to get prana is by foraging for wild spring ephemerals such as creasy greens and
chickweed, popping up all over the forest.

Add spirulina to your green juices. Vegetable juicing not only builds prana, but also aids in
fat metabolism. Munch on arugula, lettuce, spinach, endive or sprouts. This is the best
time of the year to enjoy salads. Aside from increasing prana, bitter greens have the
added benefit of gently cleansing your liver. Top your meals with cilantro as a garnish.
Cilantro is packed with prana, a great digestive and detoxicant. It pacifies all three
doshas.

Add black pepper, cinnamon, and ginger to your teas and cooking - this is the time of year
to spice things up! Pungent spices like chili and cayenne serve open up your airways and
flush excess Kapha out of the body. You may find yourself craving spicy corn based
mexican food. Go for the vegetarian option as legumes and lighter proteins are back on
the menu, sans sour cream. As always, Pitta types will want to be careful not to over do
pungent spices.

Brassicas like broccoli, cauliflower, cabbage and brussel sprouts also serve to balance
Kapha. Vata types should cook these and add plenty of oil and digestive spices. Bitter
artichoke hearts are in the thistle family, whose members are noted for being hepato
protectants (they protect the liver). Artichoke hearts have a laxative effect, which can be
helpful for springtime sluggish digestion. They are difficult to digest, so again Vata types
will want to be sure to cook them up with oils like ghee and add some black pepper to
help with digestion. Burdock or gobo root is a classic liver tonic popular for mild cleansing.
You may have some growing in your backyard. Mildly pungent radishes are also perfect for
march - notice how the suggested root vegetables keep getting lighter as you move
towards spring. As the warm weather moves in, your body is naturally ready to lighten up.
Parsley is an exceptional diuretic. Unlike other diuretics it allows for water excretion
without the loss of electrolytes, a process known as aquaresis. Its hot and dry qualities
are helpful for draining excess Kapha in the spring. Diaphoretics like dill expunge excess
moisture from the body while tarragon is a hot bitter that thins and cleanses the blood.

Herbs for March

Spring is in the air! Prana building herbs like tulsi ensure you are able to breathe it in
deeply. Tulsi is ideal for clearing excess Kapha from the respiratory tract and has the
added benefit of gently kindling digestion (agni).

Like the promise of spring, punarnava is known as "the one that renews." It balances and
reduces Kapha; encouraging healthy weight while supporting liver, heart and kidney
function.

Prevent spring puffiness and water retention with diuretics like cumin, coriander and fennel
tea. Cumin, coriander, fennel tea, affectionately nicknamed CCF, is renowned in Ayurveda
for its detoxifying properties and digestive support. Hot bitters like fenugreek are perfectly
made for reducing Kapha in March.

Liver & Lymph Cleanse Tea addresses all your body's spring needs in one powerful,
cleansing formula of bitters, blood movers & fat metabolizers to detoxify the liver and
lymphatic system as well as flush the gallbladder. Shilajit jumpstarts your metabolism by
promoting weight loss and healthy thyroid function.

Gurmar abates sugar cravings and supports proper function of the pancreas to maintain
healthy levels of blood sugar and insulin. Digestive bitters ward off sluggishness and
enhance digestion. Bitters stimulate digestion, and cleanse the liver and blood of heavy
fats. Just what your body needs to prevent springtime colds and allergies.

Be sure your spring fever is one of excitement and not ill health by following these
protocols. Catch the buzz by harnessing the power of nature's beneficence.

Ayurvedic Diet for April

Have you caught 'Spring Fever'?

By April spring fever is in full swing. You may have been hibernating indoors
throughout March to avoid the tumultuous weather, but by the time April rolls
around, the great outdoors is calling. Children stare longingly at the window, itching to get
outside. This itch is commonly known as 'spring fever.' What you may not know is that
spring fever is also a physical condition that comes with the mounting heat - that itch to
get outside is an important sign that physical changes are happening in your body.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for October
instead. April in the southern hemisphere is equivalent to October in the northern
hemisphere.

Climate

The world comes to life in spring. Birds sing, bees buzz, and small critters who hibernated
warm and cozy all winter are also coaxed into the sun. Buds swell and leaves unfold from
the barren trees, creating a cool green canopy in the forest. Luscious flowers open up,
offering their intoxicating scent to the mix. Teachers know just how difficult it is to
conduct a class at this time of year - once spring fever sets in, the children are eager and
restless. Late spring is one of the most inviting, beautiful, inspirational times of year. It's
impossible to resist the enthusiasm that comes with it!

Psychology of April
April and May are full of sweetness and affection. With the itch to get outside, the desire
for romance arises in the hearts of the birds, the bees, and people too! Springtime is a
traditional courting season. Archetypal Bambie has transformed from young and clumsy to
mighty and elegant - a real catch! The thrill of the chase inspires teenagers to fall madly
into puppy love and behave ridiculously! In fact, in Chinese Medicine, falling in love is
considered a form of madness. It's wonderful, but it makes you stir-crazy just like a spring
fever.

Your liver is pretty hot by this time in the season so you may also be inclined to hot
blooded reactions like anger. Winter's bitterness becomes anger in spring. What you have
been stewing on all winter rises to the surface to sprout. Physically, angry rashes may
spread on your skin. The same foods that drain liver toxins in early spring also cool down
your blood mid spring. Hot blood from your heart slows and cools as you eat bitter greens.
With these bitters, you may gently return to a state of sanity.

April in Your Body

A warm day in April presents a new challenge for your body. Spring fever isn't just a
mental condition, but a physical one as well. Your body, accustomed to the cold of winter,
is now adapting to consistently warmer days. This is a huge transition! Although you have
may have been craving this heat, your body isn't ready just yet - it's still catching up to
the changing weather. As a result, this excess heat can cause symptoms related to
congestion and puffiness, especially for Kapha and Pitta types. As much as the sap runs in
the maple trees, your hands may swell on a warm day in April as your heart rate
increases. You may notice your cheeks and face feel swollen and puffy. With every one
degree rise in basal body temperature, the heart rate increases by ten beats per minute.

Spring restores your youthful glow. With the heat, your skin color transitions from the
gray and lifeless color of winter to the rosy-cheeked glow of summer. Heat pushes blood
into your extremities which have been neglected over the cold winter months. This blood
surges into your muscles bringing with it an itch to move, to get outdoors, till the garden,
and bask in the sunshine. The enthusiasm is contagious.

Kapha in April

While April showers bring May flowers, they also increase the humidity in the air and make
you prone to symptoms of Kapha aggravation like mucus congestion. The body may still
be congested by excess Kapha in April, so the fragrant air can easily aggravate sensitive
respiratory systems and internal dampness. Favor pungent and diuretic foods and herbs to
keep Kapha's accumulated moisture flowing out of the body.

Pitta in April

Allergies are in full swing as everything begins to bloom and the air thickens with pollen. A
stressed liver can make Pitta individuals more prone to allergic reactions. Common April
symptoms include a runny nose, itchy eyes (due to liver heat), rashes and sore throats.
Pitta types in particular benefit from liver cleansing with bitter foods and herbs. Enjoy the
wild green bitters like chickweed and dandelion popping up beneath your feet. Soothe red,
itchy eyes with a cooling rose water eye rinse in the mornings.

Vata in April

Vata types continue to enjoy the bliss of spring's moisture and warmth in April. They need
to be mindful of keeping grounded with a good daily routine (dinacarya) amidst the
excitement of spring fever.

Routine

Don't oversleep this time of year! It is ideal to wake with the sun. Begin your day by
rinsing your sinuses with a neti pot followed by an invigorating breathing practice, which
can be as simple as several full deep inhalations and exhalations. Your full breaths should
include both dropping the diaphragm (belly breathing) and expanding the chest. These will
keep your lymphatic system refreshed and cleansed, ensure your airways remain open,
your mind alert, and digestive fire stoked.

Get some color in your skin and a healthy dose of vitamin D by soaking up more sunlight
with the warmer weather. Movement is also key during spring. Longer days mean that
there's plenty of time to get a short workout in after work. Aim for at least 15 minutes of
daily exercise. Walking, hiking and biking are all great ways to lighten up and enjoy the
fresh spring air. Your exercise routine should also include stimulating backbends that will
energize you, open the lungs and wring out the liver.

Just as the seeds deep in the soil become swollen with April's moisture, so does your
body. You may notice your rings seem to be suffocating your fingers and your feet may
feel squished in your shoes. As the weather warms up, trade abhyanga for skin brushing.
This will help to reduce the natural spring puffiness that abounds in April. Sip cumin,
coriander and fennel tea throughout the day. It's diuretic nature flushes excess water from
the body.

Diet for April

Light fare abounds in the spring, and your body is ready for it. All fall and winter, you did
your best to eat foods that would keep you warm and strong. But now it's time to drop
your storehouse of fats and sweets. Rather than hearty roots, the springtime diet should
favor greens like dandelion and arugula along with fresh, light tender sprouts like
asparagus.

Springtime flourishes with wild abundance! You can find many wild greens like dandelion
and chickweed cropping up beneath your feet. Eating these fresh, young spring greens are
nature's timely remedy. Their bitter taste drains heat from your blood thereby saving you
from fever, sore throats, swollen hands, and heat-induced headaches. Other spring bitters
that drain dampness and support liver cleansing include fennel bulb, watercress, chard,
radicchio, kohlrabi, lettuce, beet greens, endive and microgreens. Their lightness brings
welcome relief from liver congestion and sluggish circulation. You'll start to crave the
refreshed feeling they offer. Sour foods also support gentle cleansing of the liver. Serve up
ferments, grapefruit, and raw beets to show your liver some love.

April's theme is puffiness. Life is literally swelling with potential! You may notice yourself
less thirsty than usual and it's fine to cut back on your water intake, but not if you are
sweating. Diuretics such as corn, celery, kale, cabbage and collards should be on the
spring menu. These help to dry out overly moist and puffy Kapha in the watery month of
April. To encourage healthy circulation and reduce puffiness, especially when your hands
and face are swollen, also use diaphoretics. Diaphoretics are herbs that help you sweat by
dilating capillary beds. Pungent diaphoretics like radishes, mustard greens, arugula, chives,
raw onions and garlic will facilitate blood flow to the surface of your body (called the
exterior in Chinese medicine). Aromatic diaphoretics include mint, peppermint, rosemary
and basil. The improved circulation from these diaphoretics will combat general
sluggishness due to excess Kapha as well. Spices such as cinnamon, cayenne, ginger and
black pepper also increase circulation and can be used generously this time of year.

The astringency of cool bean salads, especially chickpeas, are also timely. Astringent foods
like legumes, sprouts, raw veggies, millet, barley and buckwheat tighten and tone loose
tissue, perfect as April puffiness sets in. Avoid Kapha provoking foods like wheat, dairy,
sugar and salt as well as heavy, fatty, fried foods which also tax the liver. Eat Kapha
pacifying fruits that aren't too sweet. These include apricots, cherries, oranges (don't
forget to use the zest!), lemon, pomegranates, tangerines and kumquats. Take your fill of
the earth's bountiful spring offering, and feel the healing effects on your body.

Herbs
Dry Up Moisture

Drying, bitter, and pungent herbs are useful this month. Bibhitaki is one of the three fruits
in Triphala and renowned for balancing Kapha. Its astringency, along with dry and light
qualities, sop up the excess moisture and heaviness of Kapha - clearing out the places
where Kapha easily accumulates including the sinuses, lungs, liver and lymph (rasa dhatu).

Kapha's accumulation in your lymph is what leads to your spring puff. As mentioned above
cumin, coriander and fennel tea is a famous detox & digestive blend that supports weight
loss and reduces water weight. CCF makes you to feel light and vibrant as metabolism
improves and swelling is reduced.

Cleansing Bitters

Liver & lymph cleanse tea is another spring favorite - a custom formulation designed to
detoxify and fortify the liver while strongly moving lymph and flushing the gallbladder of
bile. It also serves to jumpstart your sluggish metabolism, enabling you to easily shed
winter weight and kiss that puffiness goodbye!

Bitter herbs cleanse the liver and keep Kapha check. Our formula Digestive bitters
stimulates digestion and cleanses the liver and blood of heavy fats while promoting mental
clarity. It also relieves uncomfortable abdominal bloating, swelling and promotes weight
loss. As if that weren't enough, this formula contains herbs often used to lower
cholesterol, blood sugar, and triglycerides. Experience why this formula is a Joyful Belly
favorite!

Our formula, Gall Bladder Tonic, contains bhumyamalaki and a number of herbs to reduce
fatty liver and clear a congested spring gallbladder. Bhumyamalaki is the quintessential
Ayurvedic herb for cleansing the liver as the very bitter taste cools, soothes and cleanses.
With its special affinity for the liver, bhumyamalaki acts to detoxify and strengthen this
essential organ. It also supports proper function of the gallbladder and promotes healthy
skin. An excellent herb for both Pitta and Kapha, bhumyamalaki is useful for those with
constitutions that would benefit from its dry and light qualities.

Bitter ghee is yet another option for liver and gallbladder cleansing. A classic formula for
Pitta Kapha disorders, it is used to relieve irritability, liver congestion, and gallbladder
stagnation.

Commonly known for it's ability to relieve a sunburn, aloe vera gel's appeal includes many
other health benefits. The bitter taste of aloe vera soothes and cleanses irritated tissues.
It also acts as a cholagogue, stimulating the gallbladder to release bile. As bile is a fatty
substance, release of bile also tends to lower blood fat, cholesterol and improve fat
metabolism. As it decongests your lymphatic system, the cooling drink is an excellent way
to help your body cleanse in the spring. Aloe also helps balance blood sugar levels, which
is why aloe vera has been traditionally recommended for diabetes and balancing Kapha.

Pungents

Pungent herbs dispel mucus congestion and stoke a sluggish digestive fire. Trikatu is
Ayurveda's favorite pungent Kapha balancing herbal formula. Trikatu not only gets your
blood moving, it supports the metabolism of fat and toxins. Its warming and drying
pungency wrings out excess moisture and kick starts your digestive fire, moving you from
couch potato to spring chicken. Bitter orange peel is a classic herb for boosting
metabolism. It's anti-inflammatory, anti-bacterial, and antifungal properties reduce your
susceptibility to spring colds and allergies.

Ensure your elimination is regular and your colon is cleansed with Ayurveda's classic
formula triphala. Triphala's drying nature also helps to reduce spring puffiness.
By following these tips, you'll delight in spring's abundance and enjoy optimal health in
April.

Ayurvedic Diet for May

Life comes to full bloom in May just in time for Mother's Day. A tree in flower
fills the air with a sweet perfume. Bright yellow and pink flowers seem to
capture the very essence of new life. The entire atmosphere of May is
buzzing and alive with the sounds of birds and insects. Life seems to explode
from the moist earth as tender young sprouts reach up towards the sky.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for November
instead.

New leaves unfurl across the landscape, which suddenly seems green and lush. And with
them, fresh greens from the garden abound. The season of salads has arrived! Farmer's
markets come to life along with fresh strawberries in your garden.

May beckons us back outdoors to enjoy the longer days. It's a time to play and soak up
the long awaited sunshine! A special, beautiful time of year on the border of spring and
summer, May is also a unique month in your Ayurvedic diet.

Enjoy these enlivening diet ideas to keep your body balanced through May. Our May
cleansing tips will also help you purge the last bits of winter. When the hot humid days
return, keeping hydrated and well fueled with the right food will be essential for
maximizing springtime fun.

Climate

Life just feels easier as the weather is consistently warm. Spring's fickleness finally comes
to an end in May as the last cold snap gives way to the first summer thunderstorm. If
you're lucky, you'll even catch a spring rainbow in its wake.

Seasonal affected disorder, which characterized the solemn dark days of winter, has ended.
Instead, days are longer, brighter, and joyful. There's time to soak up some rays of the
sun after work, or show the kids how to plant garden vegetables. But with the long days
come shorter nights, and less time sleeping. With the heat, you may find yourself tossing
and turning, kicking off blankets.

Although May is generally a pleasant month, your body is still struggling to manage the
increased heat and humidity.

Psychology

Love is in the air. May brims with affection and seems to affirm all the promise and hope
of new life. Beauty seems to flourish everywhere in the form of flowers, birdsong and
spring romance.

May's enthusiasm is catching. The days of school are numbered. Children's laughter fills
the air as the kids run outside to play. Vacation is on the horizon. Hearts are light and
friends are excited to reconnect after the long winter. Summer's almost here! You may
notice your social calendar is filling up as summer activities increase.

On hot days, or for individuals who are out of balance, you may overheat between April
and June and experience frustration and aggression. Spring fever may push Pitta
individuals into hyperdrive and Vata into excessive enthusiasm. Meanwhile, Kapha
individuals may feel psychologically overwhelmed on days when the heat leads to
congestive imbalances. Altogether, patience runs thin on hot days.
May in Your Body

By now, the heat of the season has burned off most of your winter fat. Your blood is
thinner and almost ready for summer. On hot days, you may notice your face is flushed
and the heat feels uncomfortable. These hots days will continue to be congestive through
the Solstice, bogging down your circulatory system. Hands and feet may be puffy after a
stroll in the park.

Both physical activity and the hot sun together can overheat you as move, dig, plant, play
and sweat. Moderate your activities if necessary, or find a cool spot in the shade. This is
Pitta Kapha season and the last month for purgation and pancha karma cleansing. Soon
your body will be too hot and light for cleansing.

With the heat, your heart rate increases. All of your pores open to release heat as
moisture and color returns to your skin. Your skin seems radiant and beautiful with the
rise in temperature, giving a youthful and rosy-cheeked appearance.

Blood flow increases naturally throughout your body this time of year, which may exhaust
and overheat your liver. If your eyes are blurry on a hot day, or if you feel irritable, angry
or excessively determined, you may need liver support. There are several factors that
contribute to this increase in blood flow, including physical activity, the hot sun, and your
naturally thinner blood this time of year.

In May, the heat of the season increases sweating and electrolyte loss. While Kapha
individuals experience puffiness on hot humid days, Vata individuals may suffer from
dehydration. If your muscles feel weak, if you feel mentally foggy, or your mouth is drier
than normal, it's time to buck up your water intake to replenish your body's stores. After a
cold and sedentary winter, most people are used to drinking less water. Take some time to
replace those winter hydration habits with summer ones. You should be drinking 5-10
glasses of liquids per day.

Water on its own lacks electrolytes. Don't forget to add a pinch of salt to your water if you
have a Vata body type (which tends towards deficiency). Vata individuals can also add a
little more salt to their food. Finally, add lemon or lime in your water. Their sourness will
stimulate secretions and get your juices flowing. Sour taste also keeps you cool on a hot
day by dilating blood vessels.

Routine

Remember to call mom for Mother's Day. Or better yet, invite her for a stroll with you in
the park. Then, take a moment to admire the scenery and cherish the gift of life she has
given you. Be sure to stop and smell the flowers whenever possible, as the newness of
spring won't last for long. Instead, catch the beauty of the season while you can.
Appreciating nature's beauty is also good for your health!

Get outside and enjoy all that nature has to offer. Hiking, biking and strolls around the
neighborhood all make great choices to feel vibrant this May. It's warm enough to take the
family on a camping trip.

On outdoor excursions, soak up the extra sunlight to replenish vitamin D levels that may
be deficient after the long winter. Breaking a light sweat daily gently cleanses your
lymphatic system, leaving your skin looking bright and fresh. If you tend to overheat,
nighttime walks are a cool and refreshing alternative. Walks by moonlight are an equally
romantic way to enjoy the season.

It's time to pack up the winter blankets, flannel sheets, and heavy winter clothing. Instead
break out fresh and light spring linens, summer shorts, and light and breezy shirts. Take
steps to prevent flies and insects from invading your home by investing in a screen door.
Clean the grill in time for Memorial Day.
Be sure you are getting adequate sleep. It may seem harder and harder to get to bed
early as the days lengthen. Instead, the jovial atmosphere makes you want to stay up late
and talk with friends. If the heat makes it hard to sleep, crack open a window.

Use a neti pot daily in order to keep your sinuses clear and allergies at bay. Daily dry
brushing invigorates you and keeps your lymph moving. Gentle twists in the morning
wring out the digestive organs and excess moisture. Simply sit in a chair and gently rotate
in each direction. Exhale as you twist toward the back of the chair. After moving
dynamically four times in each direction, grab hold of the back of the chair if you can
reach it.

Diet for May

The season of fresh green salads is in full swing! On hot and humid days, Pitta Kapha
individuals should enjoy spring greens and tender shoots of asparagus to lighten up and
purge the last bits of spring dampness from their constitution. Bitter and astringent tastes
are helpful in the wet season of late spring and early summer as both alleviate the
sogginess of Pitta and Kapha.

Light and refreshing young greens also support late spring cleansing and increase prana
(liveliness). Serendipitously, this is the time of year when greens can be the most bitter -
just what your body needs most to stay balanced. Arugula, endive, chicory and red leaf
lettuce all make perfect additions to your salad.

Get a healthy dose of wild greens by nibbling the chickweed, violets, lamb's quarters, and
dandelion cropping up in your yard. Enliven your salads by throwing a small handful in.
Wild foods are often more potent, nutritious and prana building due to their hardy and
resilient properties. And to continue with the theme of building prana, sprinkle sprouts on
everything. Their light and vivacious nature will elate you. Sweet peas, beets and carrots
make a vibrant garnish to top salads and sautes, yet still have the lightness needed for
May.

Seek a sense of freshness and vitality in your vegetables. Choose what looks most alive
from the myriad of options listed here. Savor bitter broccoli, broccoli raab, diuretic
cauliflower and tridoshically balancing green beans. Lightly cooked chard, kale and beet
greens make nice saute options. Fennel stalk and bitter melon cool and soothe while
jicamas crunchiness perks you up.

May is still a good month for aromatic herbs, but favor those on the cooling side like
fennel seeds, lime zest and cardamom.

To beat the heat, freshen up your plate with cooling foods like cucumber, avocado, lime
and cilantro. Among these, Cilantro deserves special mention in May. It is unique among
digestives because it is cooling, while most digestives (like cayenne) tend to overheat.
Cilantro also cleanses the liver, calms down the immune system, softens stool, and clears
inflammation the urinary tract. Altogether it is a great herb to reduce an excess of Pitta
dosha. There is some dispute whether cilantro is useful for chelation, the removal of heavy
metals from the blood stream. Despite its drying effect, cilantro in small quantities does
not aggravate Vata or cause constipation.

This time of year, start to increase sweet taste which will help boost your energy and
replenish electrolytes lost by sweating. Lighter fruits like blueberries, green mango, green
papaya and kiwi keep you cool and bright like the sunshine. Strawberries can help chill
aggravated Pitta in the liver, and ripen just in time for May. Berries in general are a great
remedy for liver heat because their rich stores of antioxidants help reduce liver stress and
the inclination toward hyperdrive. The sugars in fruits sweeten the liver, cooling and
soothing it. Strawberries and blueberries are particularly attractive as they couple
sweetness with sourness on top of antioxidants. Notice how, after eating these fruits, your
eyes feel calm and refreshed, and your temperment restored.
Grains like amaranth, barley and quinoa are ideal picks because all are light and drying.
Opt for plantains as a lighter carbohydrate option to heavy potatoes. Root vegetables are
generally less nourishing this time of year anyway, as the plants are putting the most
energy and vitality into their aerial parts, including the flowers, fruits, and leaves. Eat
lighter proteins as well, like tofu and mung beans.

May is the best month to follow a vegetarian diet. As the weather warms up, heavy fats
are not needed as much this time of year. Instead, use the fresh ingredients above to
encourage lightness.

Herbs

Bitter ghee (tikta ghrta ) is an especially recommended liver tonic and cleanser in late
spring. It reduces spring congestive disorders, frustration, and heat. Bitter herbs in general
pacify both Pitta and Kapha, helping you keep your cool this time of year. Brahmi will
refresh and enliven your mind, creating clarity. Guduchi is a favorite this time of year for
those who need to strengthen their liver, including those with a past history of alcohol or
drug use, or who have hepatitis. Aloe vera is especially soothing to the GI tract as the
heat cranks up. Try mixing it in a smoothie with honeydew melon.

Don't forget Bhumyamalaki, Ayurveda's #1 herb to reduce Pitta dosha. For those with a
strong Kapha imbalance, Kutki and neem are extremely bitter and cleansing.

Take a quick look in your yard and you might start to notice dandelion leaves and flowers
poke out from the soil. While a weed to some, dandelion is medicine to many others. This
plant is the perfect spring remedy and should be gratefully harvested from your yard
rather than targeted for removal. Although they are perhaps annoying to the gardener,
dandelions truly are a perfect spring tonic and natural remedy to spring allergies.
Dandelion's bitterness clears the liver and calms pesky spring allergies.

Digestive formulas like avipattikar churna and digestive bitters ensure you feel as light and
lively as the season. Promote balanced fluid levels in your tissues and optimize your
weight with punarnava, Ayurveda's choice for diuresis. Manjistha is an excellent alternative
to turmeric this time of year, which may be too hot for your system. Manjistha, like
turmeric, purifies the blood but it is cooling, alleviating skin issues and bestowing a
healthy glow.

Summer Diet in Ayurveda

Early Summer - Mid-May to Mid-July

Hot, humid weather destroys the appetite and aggravates Pitta-Kapha rashes, irritability,
and lethargy. Eat a Pitta and Kapha pacifying diet favoring cold and astringent. Avoid
alcohol, other ferments and sour taste. Favor bitters instead. Tikta Ghrta is a popular herb
formula to reduce Pitta and Kapha in humid summer months.

Ingredients

Endive Kale
Pomegranate Cranberry

Recipes

Cooling Refreshments Rebuilds Electrolytes

Products
 Reduce Pitta Beat the Heat

Late Summer - Mid-July to Mid September

A cool august breeze together with a hot summer sun dries out the bodily tissues. Eat a
Pitta pacifying diet with sweet, oily, cold and liquid foods making sure they are light for
digestion. Avoid pungent and astringent tastes.

Cucumber

Grapes

Milk

Ayurvedic Diet for June

Break out the flip flops and tank tops! Summer is officially here. As the
weather heats up and the sun shines ever brighter, summer festivities beckon
constant fun. Gardens flourish, humidity rises, bugs abound and children are
excited to be at play.

While you're out having fun and enjoying the exuberance of June, it's important to keep
your cool. With the hustle and bustle of summer activity, it's easy to overdo it. These tips
for keeping balanced will help you thrive during the most playful time of year.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for December
instead.

Climate

The full bloom of May carries over into June as gardens thrive and life abounds! In most
parts of North America, June is hot and damp. As humidity swelters, it can feel like the air
itself is sweating. Just being outdoors midday can feel exhausting without a beach, pool or
lake nearby.

Resist the temptation to crank your air conditioning in response to the sweltering heat.
The constant change of extreme temperatures taxes your body causing sudden, intense
biological changes as your body struggles to adapt. You are meant to experience heat in
summer, and cold in winter. Your body carefully calibrates and adjusts itself to each
season. Part of each seasonal adjustment is a natural change in diet. Air conditioning
scrambles these ancient biological programs. If you live in air conditioning, you'll crave
foods that are inappropriate for your climate.

Psychology

June is the height of heart season. With every one degree rise in body temperature, the
heart beats an extra 10 beats per minute. A flushed face in summer is your sign that the
heart is pumping extra hard to keep you cool. Be careful of pushing your heart into
overdrive.

At times the heart can be a whimsical organ. June is a month of daring and courage. With
all this heart heat, summer breeds increased passion, enthusiasm and joy. So, take a
moment to reflect before making an impulsive decision, especially if it will have big
consequences.

The weeks around summer solstice also mark the longest days of the year. It can seem
like the fun never ends. Exuberance is also a heart based emotion. Sleep seems like a
distant dream, and near impossible with all the excitement and hot nights. Overexertion is
a sure-fire way to create a deeper, systemic exhaustion and imbalance.
Along with the heart, Pitta dosha is most likely to be provoked by the heat of summer.
Anger, frustration and irritability easily creep up when Pitta overheats. Be sure to keep
your thirst and hunger quenched and to avoid heated topics - especially around midday.

June in Your Body

The heat and humidity of early summer is especially challenging to Pitta Kapha individuals.
As muggy as it is outside, your body is experiencing the same "weather" internally. The
heat and moisture naturally present in Pitta and Kapha constitutions leads to swelling and
puffiness in June. Heat dilates blood vessels, causing water retention in Kapha individuals.
Fungal and parasite infections thrive in this climate. Read on to find out how to address
this.

June purges the last bit of water from the body as the weather really heats up. While
Vata's dryness leaves them especially prone to dehydration, everyone needs to be mindful
of water intake and electrolyte balance. Though there's lots of heat and moisture in the air,
sweat easily pours from your pores when under the scorching sun. Be sure to keep water
on hand and drink when you feel thirsty. Don't suppress the urge to hydrate! Some overdo
this as well, guzzling water all day long. This waterlogs the body, overworks the kidneys
and weakens digestion. It makes the stomach feel heavy. Instead, be attentive to your
body's thirst as soon as it arises, and drink then.

Depletion, dehydration, and an overworked liver can leave you sleepless and with a
restless mind. If you find yourself tossing and turning, restore your electrolytes with a
Banana Lime Cardamom Smoothie. Sweet and sour berries like blueberries can also cool
the blood and liver while going easy on your digestion.

For Pitta individuals, the heat thoroughly exhausts the liver. An overworked liver may not
be able to process internal toxins as well. These toxins are then released by the skin,
causing rashes and acne. Keep your liver cool with bitters like aloe vera and bitter greens.
Rinsing your eyes and spritzing your face with rosewater gently soothes your liver. Lying
out under the moon (moonbathing) also serves to unruffle Pitta's feathers. Learn more
about fostering a radiant summer complexion here.

As summer swelters, Kapha's may find themselves feeling lethargic and heavy. Kaphas
would be wise to favor cooling diuretics like cumin, coriander and fennel tea, watermelon,
chamomile and mint.

For Vata's, the equation is simple - moisture + heat = bliss. Summer is the favorite time
of year for most Vata folks, who've been waiting all year to express their extroverted
nature at summer festivals. With all the activity and stimulation, they need to be careful
not to run themselves ragged. Vata is most at risk for dehydration due to heat. Vata
individuals who keep themselves well hydrated and their routine tempered in summer will
enjoy an excellent and flu-free autumn.

Routine

It's ideal to eat in the cooler hours of the early morning and late evening. Lunch, during
the hottest time of the day, can be light this time of year. Eat easy to digest, simple
meals. Eat light in the heat. Digestion (agni) is actually lowest in the summertime as most
of the excess blood for digestion is allocated to the skin. The body works to push heat out
of the core toward the extremities to keep cool. If your face is red and flushed with blood
due to the summer heat, it is a sign that you may not have enough blood available for
digestion. In that case, cool down before you eat.

Moderate increased sun exposure, and the natural increase in blood flow during summer
may actually improve complexion in summer. For others, face acne, rashes and flushed
skin increase with the heat of summer. This may be due to sweat and stickiness irritating
your skin. Exfoliating may help to keep your skin to feel fresh. Be sure to rinse off before
bed so the day's sweat doesn't seep into your pores overnight.
Diet for June

In June, keep your diet easy, cool and light. Simple sugars such as those found in fruits
can replenish summer exhaustion. Fruits like magnesium rich bananas replenish
electrolytes. Berries help to detox the body and clear liver heat. Pineapple, plum and
watermelon refresh and cool while warding off the inflammation that balmy summer
weather invites. Homemade popsicles incorporating these balancing fruits are perhaps the
perfect summer treat.

Overall to beat the heat, favor sweet, bitter and astringent tastes. No one wants to cook
over a hot stove this time of year and fortunately, you don't have to. Cool, fresh salads
and smoothies are a go this time of year as bitter greens like dandelion, arugula, kale and
chard reduce liver heat and Pitta dosha. Cilantro is a Pitta person's best friend -
generously top your dishes with its coolness. Cabbage and fennel are both astringent and
cooling, perfect for your salads and barbecue sides. Cucumber is juicy, light, cool and
bitter - providing a perfect summer diuretic for Kapha and coolant for Pitta.

Smoothies are a sweet refreshing way to rehydrate. They make for a quick yet satisfying
midday meal when it's too hot to cook. Keep your smoothies simple with five ingredients
or less. Although your smoothie may be packed with superfoods, that doesn't necessarily
mean you will actually be able to digest it. Digestion is actually weakest in the summer
and especially around midday. At Joyful Belly we've simplified smoothie making to ensure
you'll get out of it what you put in.

Sweet, sour and salty drinks refresh your parched lips and can be a heavenly balm in hot
weather. Add a pinch of salt as well, a 1/2 teaspoon of sugar and a wedge of lime to your
water. Then shake it up to make a homemade limeade that will replenish your electrolytes,
restore your energy, and enliven your spirit when heat leaves you dragging. Coconut water
is especially cooling and a great way to replenish electrolytes as well. Sipping on sweet
beverages like cranberry juice or rosewater lemonade can help keep you cool and
lusciously hydrated. It's a great time for sun teas with astringent herbs like hibiscus or
cooling aromatics like mint.

Eat up astringents like legumes, pomegranate and raw veggies which can tone and chill
tissues that are lax with the summer heat. Whatever is ripe and for sale at your farmer's
market is optimal for June dining. Top your salads with light and astringent sprouts to add
an enlivening crunch. Enjoy easy to digest proteins such as sweet peas, green beans,
white flaky fish and quinoa.

Acid reflux is common this time of year, especially around noon when digestion is
weakened by the heat. It's best averted by avoiding heavy fats and carbohydrates which
overburden digestion in hot weather. These gooey foods clog up your lymph, liver and
further insulate your febrile tissues. Instead, opt for small amounts of cooling fats such as
coconut oil and avocado. Hepatoprotectants such as artichoke, cherries, blueberries and
honeydew offer the support your liver needs in June.

Avoid pungent taste as it stimulates the heart and blood, already aggravated by the
summer heat. This means that spices should be avoided, with some special exceptions like
fennel seed, cardamom, and cilantro.

Avoid ferments. Food turns sour and spoils quickly in June. Bacteria ferment food quickly
in the tummy as well. Pitta provoking foods like alcohol and ferments are especially
aggravating and overheating in summer. June is already exuberant without the alcohol,so
reserve alcohol for winter months instead.

Sour taste, with the exception of ferments, can help keep you cool in summer. A wedge of
lemon or lime in a glass of water opens pores and dilates capillary beds in the skin,
helping you release heat and keep cool.

Herbs for June

Cool your mind with brahmi, one of Ayurveda's favorite Pitta tonics. Brahmi is a renowned
mental rejuvenative traditionally used to promote the intellect, enhance mental
performance and support proper function of the nervous system. It is a natural blood
purifier and helps support clear, healthy skin. Bhringaraj also reduces a summer temper as
it calms the liver and eyes, and supports the nervous system. It is light yet nourishing,
and nourishes fluids.

Amalaki's sour taste makes it perfectly refreshing as an herbal "lemonade." Meanwhile it

has an even higher concentration of antioxidants than blueberries. Famous as a
rejuvenating and revitalizing herb, Amalaki also detoxifies, balances Pitta and reduces
inflammation of the GI tract. Use it generously in June!

With the heat, your body will naturally crave cooling and soothing herbs. Aloe seems to fit
perfectly for June, as it cools and soothes irritated tissues. Keep it on hand for sunburn, or
take internally if you're feeling overheated! While aloe cleanses, cooling tonics like
shatavari and vidari nourish and restore fluids. Astringent arjuna supports proper function
of the heart which pumps extra hard in hot weather, while its astringency help keep your
skin toned.

Neem is the most cold of all herbs, alongside cilantro. It's intensely bitter and suited for
Kapha individuals who feel angry or irritated in hot weather. Also use neem to purify your
blood while protecting you from fungal and parasite infections common during summertime
months. Bitter ghee (Tikta grhta) is a classic Pitta Kapha pacifying formula useful during
the dog days of summer. Finally, Liver nourish and support is more supportive and
nurturing for Vata individuals with an overheated liver. It gently cleanses the liver while
strengthening and nourishing it.

Cooling digestives are so important when the cause of weak digestion is heat and high
Pitta. Most digestives are hot, and can't be used in summertime. Avipattikar churna and
guduchi are both ideal ways to boost a weak digestive fire while helping you keeping your
cool. Musta also promotes healthy digestion while it supports regular, comfortable
menstruation as well.

Serenity acid reflux tea includes soothing coolant and digestive herbs traditionally used for
acid reflux. It is anti-inflammatory and helps move food downward to relieve summertime
indigestion. Soothe inflamed intestines tea reduces burning sensations and inflammation
commonly experienced in June's heat.

Conclusion

Summer brings feelings of excitement, playfulness and feelings of invincibility. Use the
enthusiasm of summer as a propulsive force and take daring steps to live out your
dreams. At the same time, these tips will keep your enthusiasm tempered, so you can
support your body along the way. They will help you keep the season full of smiles!

Foods that are 'Berry' Good for June

Summer berries, like the ruby red strawberry and cool blueberry, arrive just
in time for hot June temperatures. Feel free to consume these berries by the
handful, as they reduce internal heat, soothe inflamed tissues, and cool your
blood. Blueberries are especially cooling - after a handful of these beautiful blue gems,
you may feel like you're sitting under the shade of a tree or wading into a cool stream.
Blue, red, and purple berries are often sour, slightly sweet, high in beta-carotene, vitamin
C and other blood purifying nutrients. Strawberries and most summer berries are also
chock-full of antioxidants.

Antioxidants & Berries

Most of us have heard about antioxidants, and we're told that we need them. Antioxidants
neutralize harmful molecules called free radicals which can damage tissues in the body
and lead to disease. Well, strawberries and most summer berries are chock-full of
antioxidants and can prevent this kind of cellular damage. Strawberries also contain anti-
carcinogens, a natural food chemical that reduces the occurrence of cancers. Like many
members of the rose family, strawberries contain an enzyme called malic acid, known to
gently cleanse and restore the liver.

Love your Liver

Too much fun sipping summer cocktails over the weekend? Berries, and especially
strawberries and blueberries, can help detox your liver and reduce a lingering hangover.
Our liver is naturally more stressed out in the summertime, due to the increase in external
temperature and therefore internal heat. Fortunately, the cooling qualities of berries can
help. Their slightly sweet and slightly sour taste offer an ideal liver restorative, alterative
and blood coolant. You'll notice the relaxing effect on the eyes, and better focus.

Blueberries (and berries in general) also protect the liver. A diet rich in berries reduces
liver enzymes by as much as 23 percent (Source: European Journal of Clinical Nutrition,
2010). High liver enzymes are a sign of liver cell injury. Regular consumption of
blueberries in particular also led to a reduction in liver size, indicating improved liver
function (University of Michigan). Blueberries also reduce levels of inflammation in blood.
Blue, red & purple berries are high in beta-carotene, which stimulates your liver.

Berry Gentle on the GI

Berries are easy to digest. This means that it does not take very much energy for our
body to process them and turn them into fuel. In the summertime, when your digestive
fire is naturally low due to heat, berries become a digestible choice for many on a hot day
when your appetite is absent. For those with digestive disorders, berries can often provide
a rich source of nutrients with not too much effort on your GI tract and without irritating
tissues.

The sourness of berries also indicate their GI benefits. Their sour taste means that that
berries stimulate the appetite and moisten the entire gastrointestinal tract from mouth to
final elimination. Next time you pucker while eating a handful of berries, notice how these
invigorating little fruits strengthens your entire digestive system, even helping to dislodge
stagnant and undigested food as it reduces feelings of heaviness. Strawberries in particular
can also help soothe an irritated, inflamed stomach.

Ayurvedic Diet for July

Fourth of July fireworks initiate the celebratory feeling that runs throughout
July. The fun of backyard barbecues, playful picnics, the excitement of
summer vacation, and the thrill of road trips make this a month to look
forward to. July is a time to relax and take time off to enjoy the dog days of
summer. Dive into your nearest swimming hole and savor the sunshine because time flies
this time of year - a welcomed consequence of having so much fun!

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for January
instead.

Climate

In terms of climate, July is a time of transition as the humidity of early summer gives way
to the dryness of late summer. The month starts out hot and sweaty as June completes
the 'melting' process started in spring, flushing all remnants of winter 'dampness'. Your
body then switches from an internal pattern of dampness to dryness over the course of
July so that by August you may feel parched. The temperature tops out mid month and
then as soon as it starts to drop, you may feel like you are shriveling up into a prune.
Altogether, July is the height of Pitta season therefore it is best to favor a Pitta balancing
diet. As the sun blazes, eat cooling foods that reduce inflammation and easy to digest
foods. Sharp, hot and pungent foods like ferments and most spices should be avoided. It's
tempting to celebrate at social events with alcohol, but ferments like alcohol sharply
increase pitta and could create hot tempers. Instead, make watermelon or pomegranate
juice your celebratory drink.

Psychology

July is footloose and fancy free. Aside from the intense heat, relaxing feels natural. The
kids are out of school, work slows down, gardens boom and social events abound. It's a
good month to put daunting tasks on hold and enjoy the warm weather while it lasts.
While you may feel invincible, the body is actually tender this time of year. Resist the urge
to overdo it, to avoid feeling cranky and spent. Instead, break out your hammock, a good
book, and relax while you enjoy some summer reading. Book that trip you've been
wanting to take. You've earned it. This is the time of year to reward yourself for all your
hard work and recharge your batteries.

As July is a time of year in which Pitta predominates, Pitta type emotions like anger and
jealousy might arise. One of the best ways to pacify Pitta is with relaxation, luxury, time
out in the fresh air and cooling foods and herbs - all the more reason to take a vacation!

July in Your Body

Your body becomes easily dehydrated and lethargic due to July's intense heat. Stay juicy
with moderate use of salt and a generous intake of fluids. Cucumber and watermelon
replenish electrolytes and cool down your body however they are also diuretics. While they
cleanse Pitta from your body in early July, their diuretic nature could also dry you out by
late July. Towards the end of July however, peaches and grapes should replace these fruits.
These sweeter fruits nourish the body's juice (rasa dhatu). Favor food with a gel like
consistency (demulcents) like okra, tapioca and chia seeds. These are naturally soothing as
they coat and protect parched tissues in late July.

Routine

With so much heat, the heart is beating fast, creating a tendency to become ungrounded
this time of year. Vacations increase mobility and knock you off your routine, so choose
gentle excursions. Skipping a meal to keep playing may seem like a good idea in the
moment, but can lead to impatience and irritability. Eating on time and favoring foods to
keep you rooted will ensure you'll stay balanced and enjoyable to be around. If your loved
ones seem extra argumentative or hot tempered, sweet taste can pacify their Pitta and
restore grace.

Treat yourself daily to the refreshing decadence of rose hydrosol spray . Allow its romantic
aroma to provide a refreshing reprieve - interrupting summer impatience, anger, and road
rage with its cooling mist! Keep a bottle in the glove box of your car, your purse, your
hiking backpack and your bathroom counter for a moment of peaceful cool. It's great for
spraying on your sunburned skin or summer rashes, or even to cool off mentally,
emotionally, and physically in the midst of a boiling summer afternoon. It is a wonderful
toner for all skin types, and makes a practical and suitable body splash, anti-anxiety spray,
deodorant and room freshener. Roses are not only pacifying to Pitta, but an aphrodisiac
with embedded roots dating back thousands of years.

If your mind is racing and summer nights are sleepless, the heat may have disturbed your
electrolyte balance. Restore calm by replenishing electrolytes and keeping hydrated. After
a long day in the sun, rub down with Pitta massage oil before bed - a sure fire way to
calm your mind, calm your senses, soothe your skin and promote sound sleep. Moon
bathing is a beautiful way to reduce Pitta and completely cool and refresh your mind.

With all the activity and sweating, your body also needs extra nourishment. But, digestion
is weak due to the heat and dehydration. You'll naturally crave lighter foods like raw salads
during the day. Fruit smoothies are perfect for daytime because they are hydrating, sweet
and easy to digest. Later, with the cool breeze of night-time, you'll be ravenous and ready
for heartier portions.

Diet for July

As July is a month of transition, the diet for July changes rapidly from early to late July.
An early July diet is similar to the June diet while a late July diet is similar to an August
diet. The transition time varies by client and climate, but it will be close to mid month.

Even though the sun rides high in the sky, digestive fire in the body is actually lowest in
July. It's therefore best to eat light and easy to digest foods. Favor simple, easy to digest
carbs like white rice (brown may be too heavy), quinoa and millet. Tapioca's demulcency
provides soothing relief from the relentless heat. Starchy vegetables like sweet potato,
yam, carrots, jicama, and taro all fill you up without weighing you down. Lighter proteins
such as fish, egg whites, tofu and tempeh are best for summer.

Astringent is the most pacifying taste for Pitta. Astringent foods are great in the beginning
of the month when it's still humid. Legumes like green beans, snap peas, bean sprouts
and mung daal reduce swelling and water retention. Salads and raw foods are ideal for
mid-day summer heat because they are refreshing, light and astringent. This is the one
time of year where everyone can enjoy the cool refreshment these foods deliver. You
might notice an aversion, or at least an indifference to astringents by late July as the air
dries out. Sour astringents like pomegranate and cranberry are still helpful even in late
July, since they reduce Pitta while at the same time moisturize.

Beat the heat by favoring bitter taste and cooling foods. Bitters should be slightly sweet,
nourishing, or demulcent such as aloe vera, lime and iceberg lettuce. Favor refrigerants
foods and herbs like cilantro, cucumber, coconut, pomegranate and jicama. Refrigerants
are herbs that have cooling properties, making you feel cool and relaxed amidst the
blazing heat. Delight in the refreshment of our popular cucumber and coconut cooler .

Melons such as watermelon, cantaloupe and honeydew are also especially cooling and
refreshing. They take center stage on July's menu. Blend them with aloe vera into a
soothing summer smoothie . Combine with pomegranate and lime for a revitalizing
mocktail. Puree them with cucumber and mint for a healthy dessert option. Tropical fruits
like kiwi, papaya, figs and banana provide rejuvenating sweet taste when sweating. Plums
and raisins boost your immunity with an abundance of antioxidants.

The garden harvests of zucchini, yellow squash, okra and sweet peas are ideal easy to
digest, cooling vegetables to brighten your meal. Cauliflower adds a lightening crunch to
your plate - grill it or try our new vegan cauliflower hot wings recipe. Cook with kale and
chard and add sweet, cooling iceberg lettuce to your salads.

Small amounts of sugar are ok this time of year as they work to pacify Pitta. Lassis are a
nice after meal treat to boost digestion, but avoid heavy dairies like cheese - especially
mid day. Opt for cooling nuts such as coconut, cashew and peeled almonds to provide
substance to your meals. Use only cooling oils like ghee, coconut and sunflower in your
cooking. Minimize spices this time of year as Pitta is already high. Instead favor cooling
digestives like fennel, cardamom, cilantro and salt. Generally avoid ferments which are
heating.

Herbs

Demulcent and cooling herbs like licorice, vidari, shatavari and marshmallow root are ideal
for late July as humidity leaves the air. Licorice is especially useful in that it tonifies the
liver and relaxes the eyes which can become strained in the bright summer sun.
Anantamul is a top herb choice for July that clears pitta from the circulatory, urinary and
reproductive system. Kaishore Guggulu also purifies the blood and tonifies and protects
the liver. Hibiscus clears excess heat from the body, cleans the blood, promotes healthy
hair growth and refreshes the skin - supporting a healthy complexion.

Treat yourself to all the Pitta pacifying essentials with our Pitta Self Healing Kit . The kit
includes some of our favorite products to keep Pitta in balance as well as a lecture -
perfect for downloading onto your phone and listening to on the beach! You'll also get a
recipe book filled with recipes selected specially for you.

July is a time to focus on the soothing the liver and reducing Pitta. Amalaki is an ideal
Pitta balancing herb whose cooling nature soothes inflammation. Liver nourish and support
tonifies the liver, cleanses the blood and acts as a cholagogue to stimulate the release of
bile and the heat that goes along with it. Brahmi allows you to feel calm and clear. It
rejuvenates mental function supporting a healthy brain and nervous system. Avipattikar
churna stimulates weakened summer digestion without overheating you. Soothe Inflamed
Intestines tea relieves irritated bowels and calms inflammation in the digestive tract.

Bitter herbs such as manjistha , bhringaraj, and guduchi balance Pitta dosha. Manjistha is
the quintessential blood purifier of Ayurveda serving to rejuvenate the skin. Bhringaraj is a
light yet nourishing herb that nourishes fluids, calms the liver and eyes and supports the
nervous system. Guduchi restores the liver and is balancing to all 3 doshas.

Conclusion

Whatever your pleasure for summer time fun, take heed of the heat. Eat right to keep
cool and ensure you'll be able to maximize your days in the sun.

Ayurvedic Diet for August

Clear blue skies in August seem timeless and carefree, yet this month is a
critical month to prepare your body for fall. The season seems to change
with an August thunderstorm, rain and wind that is fantastic and quick. The
storm is abruptly followed by a cloudless sky and cooler temperatures. The
humidity seems to evaporate with the drop in temperature, leaving the lightness and
clarity of autumn in its wake. August air is crisp, clear, and dry.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for February
instead.

When August arrives you may find yourself a little surprised, wondering "where did July
go?" Time truly flies when you're having fun. With the first crisp cool morning of August
you sense that change is afoot as the days creep shorter and shorter. Meanwhile, the
bright yellows of early summer daffodils and dandelions have given way to the sunset
yellows of late summer as goldenrod blooms alongside fields and highways.

Serious matters are on the horizon as many prepare to return to work and school after
the long summer recess. No matter, the change is welcome. With the change in
temperature, you may suddenly feel ready for the industry of fall. The clarity and cooler
temperatures of August are truly energizing. After the long, languid hot summer days of
July, the break from the heat enlivens and wakes up your mind. As the excitement of fall
builds, the children return to school and you feel eager to embark on new projects as well.
Fall is surely on the way. Be sure to make the most of summer's last hurrah with these
tips.

August in Your Body

In August, even your blood dries up. Your body recognizes that fall is coming and slurps
every last drop of fat from your blood to insulate the skin for cooler times ahead. This
thins the blood making it harder for your blood to hold onto moisture. Altogether, dry air
and these internal factors cause your body to shrivel up like a prune in August, just like
the environment.
This dryness inaugurates the beginning of Vata season. Vata season begins with the first
cool morning of August - and is the essential month to ensure your Vata is under control .
Cool nights might catch you off guard and chilly if you're still in your summer jammies.
You may also wake you up to pee, as cooler nighttime temperatures cause an increase in
urine. Meanwhile, days are hot, causing you to sweat. Nighttime urination and daytime
sweat adds up to electrolyte depletion, causing dryness.

Take steps to prevent constitutional dryness by following the recommendations below. If a

Vata person is careful to counteract dryness in August, the entire fall will be a breeze. By
strengthening your body in August, you'll enjoy strong immunity when the temperature
plummets in late October. Instead of catching colds and flus, you'll be prepared.

Signs of imbalanced dryness include harder stools, gas and bloating, insomnia, anxiety,
and a scattered mind. If you are prone to constipation, it will be worse with the first cool
August morning. A buildup of toxins (ama) from constipation or dryness may aggravate
fall hay fever, allergies, and cause urinary tract infections. To keep these Vata symptoms in
check, maintain a Vata-pacifying diet and routine.

Dryness may aggravate irritation and inflammation for Pitta Vata individuals (Vata pushing
Pitta), who may get rashes or itchy skin this time of year. The heat & fire of Pitta that was
aggravated in June comes to the surface in August and September, once all the moisture
in the body dries up.

Meanwhile, by August, Kapha is in heaven. After suffering through the humidity of

summer, Kapha is revitalized with the dry heat of August, both of which pacify Kapha's
cool and damp tendencies. August is an ideal time of year for Kapha to enjoy mental
clarity and focus. Kapha should take advantage of this season to accomplish their goals.

Routine for August

A daily or weekly self oil massage (abhyanga) is a heavenly way to counteract fall dryness
and keep your skin looking vibrant. Your body will appreciate the extra fats. Choose a
Vata, Pitta or Kapha oil according to your constitution.

Mornings and evening are cooler, and great times to enjoy a hike in the woods or a stroll
through the neighborhood. Keep an extra blanket at your bedside just in case the
temperature drops in the middle of the night. Begin winding down earlier, as the fall is a
sleepier season. The extra sleep will keep your body strong into fall, so to be sure to get
to bed by 10pm.

The bright sun, however, continues to make afternoons blazingly hot. As an adaptive
strategy, your body sedates both muscle and mental activity in scorching weather, making
you feel heavy at high noon, like a lizard on a rock. This is because both muscle and
mental activity generate heat. An afternoon siesta may be in order when possible.

Diet for August

Fresh peaches ripen just on the cusp of July and August, and are a perfect way to
counteract dryness. Peaches belong to the class of sub-sour fruits. Their sourness
improves digestion while gently cleansing the liver. Peaches are so easy to digest they are
often given pureed to babies. As the sourness in a peach makes the mouth juicy it also
makes the digestive tract juicy, encouraging smoother, softer stools and easy elimination.
Peaches are also high in fiber which encourages healthy elimination and clean intestines.
Peaches are slightly heating, so be careful not to overdo it!

Tomatoes seem to thrive in the August heat and dryness and proliferate in the garden.
Tomatoes are sour and juicy, quenching a dry palate in late August. Like peaches, the
sourness of tomato is ideal to soften stools for easy elimination. Tomatoes, as they are a
nightshade, may strain an already taxed liver and should be avoided by Pitta or Vata
individuals. Kapha however can enjoy raw tomatoes this time of year.
In the summer some individuals feel an utter lack of energy, as though the sun has
sucked every last drop of your vitality, leaving you exhausted and unable to digest a
heavy meal. Grapes are a perfect remedy that arrive just in time. By the end of August,
grapes are ripe and heavy on the vine. Considered to be the ideal fruit, grapes nourish
blood plasma (rasa dhatu), helping to rebuild fluids and restore sapped energy. Grapes
also cleanse and tonify the blood as well as benefit the liver.. The sourness of a midday
snack on grapes can also help purge residual heat from summer.

Yellow squashes, juicy cucumbers, and jicama are still on the menu. Their light, cool fare
is welcome during lunch when the weather is hot. Fresh carrots may be appealing for their
rich beta carotene content and sweet taste. This makes carrots a perfect root vegetable to
support your liver and ground your Vata this time of year. Light grain salads with quinoa
served at room temperature are nourishing, fresh, and easy to digest come lunchtime.

Pear season begins in late summer. They arrive on the scene to cool Pitta. The thickness
of pear juice is due to its natural demulcent quality, which soothes inflamed tissues. The
cold, demulcent, and expectorant qualities of pears are used in Chinese medicine when
heat conditions dry up fluids in the lungs. Pear juice is a great way to moisten your
tissues. Chia and flax seeds are also demulcent. They are a great addition to smoothies or
cereals in August.

Stick with cooling, lighter meats and proteins like yogurt, beans, nuts, fish, and poultry.
Whole grains such as quinoa are also high in protein. These foods are easy to digest,
especially eaten at lunch when the sun is hot. These proteins will keep your blood sugar
and emotions steady. Seeds like pumpkin, sunflower, and hemp are grounding. Sprinkle
these on top of grain salads or vegetable sautees.

Be sure to add a pinch of salt and a wedge of lime to your water if you have a tendency
toward Vata dryness. The salt will help your body hold onto moisture while the lime keeps
your digestion juicy. August is a time of year when Vata individuals can add extra salt to
their plate. Due to the dry heat, you'll want to avoid diuretics like parsley, celery,
asparagus, and popcorn. Astringent taste is also off the menu. Steer clear of walnuts,
millet, barley, pomegranate, and dried fruit.

You may feel ready to serve your first mashed potatoes of the fall. Slightly heavier carbs
and increased fats will keep a Vata person's blood rich and counteract dryness. Potatoes
and sweet potatoes start making an appearance in your garden or the farmer's market.
Root veggies like potato and sweet potato can keep you grounded while fueling your last
days of play. Try whole grain cereals with coconut milk and a touch of cinnamon for
breakfast.

You might get a craving to cook your first batch of cookies in August. This tendency
reflects the seasonal craving for heavier foods. If you're going to indulge in ice cream, this
is the prime time to do it! Speaking of dessert, my favorite August treat is Banana Ice
Cream with Almonds, a perfect late August dessert to rebuild electrolytes and good fats.

Oils are back on the menu! These are needed to help you build an insulating layer of fat
for fall. Ghee, coconut oil, and olive oil all make great choices. Cooling avocado also makes
a great topping to your meals as the body craves good fats.

Because the days are both hot and dry, pungent taste can be especially aggravating. Limit
spices and other heating foods like tomato, eggplant, and red meat. Stimulants like coffee
are hot and diuretic, and therefore, a recipe for disaster in August.

Herbs for August

Vata season moves to center stage in August - one of the most challenging times of year
to keep healthy. As the air dries out the August sun seems shrill and blindingly bright,
heavier, cooler, more soothing herbs are needed. August herbs should moisten the body
and balance the dry heat.
If you tend towards weakness, low immunity, or scattered emotions in the fall, earthy
ashwagandha, ashwagandha ghee and delightful chyavanprash can strengthen your body
and mind in preparation for a challenging season. Chyavanprash is Ayurveda's number one
tonic for children, given lovingly by parents for generations every autumn.

Sweet, affectionate herbs such as Shatavari are vidari are ideal ojas building herbs to
nurturing your body at the start of fall. Liver nourish and support nourishes your liver,
which may be dry, weak and deficient from several months of summer heat.

Moistening herbs such as Licorice prevent you from shriveling up like a prune. Sour herbs
like Amalaki hydrates your digestive tract and other important glands throughout your
body, such as salivary glands, and your gall bladder. Amalaki is also ideal for a hot
summer liver, as it cools Pitta. Marshmallow root can provide a soothing coat over dry, hot
and inflamed intestines.

Many individuals also experience constipation, gas & bloating come fall. Digestives such as
digestive comfort and support tea and soothe inflamed intestines tea prevent the common
fall symptoms of gas and bloating, depending on whether you are Vata or Pitta
predominant. Gentle laxative tea is a specially formulated for all body type struggling with
constipation, a Joyful Belly original! For Vata types haritaki and dashamoola are
traditionally used to alleviate dry, rabbit pellet type constipation. Pitta and Kapha types
will like benefit from Ayurveda's favorite colon cleanser, triphala.

Nerves and muscles often become tense and delicate in August as the dryness of fall
approaches. It's essential to protect your body from stress & anxiety this time of year.
Ashwagandha can restore steady supply of energy as its adaptogenic qualities make stress
a breeze. Shankhapushpi is a powerful rejuvenative for the mind. It calms autumn anxiety
while improving memory, mental function and emotional stability. Vata massage oil also
contains herbs specifically formulated to induce calm. Coat your skin with it and experience
the serenity it offers. If you have trouble sleeping, rub bhringaraj oil on your head and
feet at bedtime.

August is a pivotal month. Use these guidelines to set yourself up for a bountiful fall. As
summer begins to evaporate, be sure to delight in the pleasure of these last days of
respite while giving your body the tender loving care it craves.

Home Remedies for August / Late Summer

Bi-Annual Temperature Swing

After six months of preparing for rising temperatures, your body suddenly
switches gears mid July to prepare for the thermometer to plunge. Vata
season starts the last week of July, when the first colder, drier air masses
move in from the north. By August 1st, days are shorter and the angle of the
noon time sun is considerably lower, causing temperatures to drop quickly. By the second
week of August a thunderstorm will signal the definitive change in season as the
temperature drops over ten degrees in just a few hours. Mornings will feel noticeably
cooler. Late summer brings with it a certain stillness, the first sign of winter sleepiness.

Since humans are a warm-blooded species, your body spends lots of energy defending
itself against changes in temperature. It can take several months for your body to shift
gears from the warm season to the cold season. The biannual shift in temperature is one
reason why August & February are the two most difficult months of the year to stay
healthy. In August, people with deficiency fluids or fats get sick. In February, people with
excess fluids or fats get sick.

Craving Sweets & Carbs

A cool breeze beneath my bedroom window at four am wakes me up. I

 put on a pair of socks enjoying the crisp relief from the sweltering dog
days of summer. Later on at lunchtime I notice my cravings for fresh
green vegetable suddenly subsiding for mashed potatoes. A friend brings
homemade zucchini bread for lunch. Autumn is approaching!

The shift in cravings is a sign that your body is preparing for the cold temperatures ahead.
The body will use the carbohydrates to build an insulating layer of fat in the skin.
However, as the body pulls fats from circulation, the blood dries out.

Late Summer Dryness

After a summer of sweating under the hot sun bodily fluids are at a minimum. Drier blood
tends to create dehydration. The skin will feel parched and the bowels dry and
constipated. Electrolyte imbalance, dry blood & constipation tends to make the mind
anxious. Insomnia may ensue. Late summer is a critical time to replenish electrolytes &
calm your mind well in advance of colder temperatures. Avoid drying, astringent or
constipative foods. Instead, Vata types can drink water with lime and salt in the morning
to combat dryness.

Tired, Crampy Muscles

Heat pushes blood to the surface of the skin, and into the arms and legs. As soon as the
temperature starts to drop, the volume of blood in your arms and legs drops too, making
your muscles feel tired. Electrolyte imbalance may cause some cramping in the first few
weeks of August.

Dry Rashes

May rashes tend to be wet and weepy. Rashes in August tend to be dry and scaly. Daily
oil massages will keep your skin and complexion smooth and supple for the transition to
Autumn.

Schedule Changes

Tired muscles make the first week of August an ideal vacation week. As the season
changes, so does the schedule. With kids returning back to school, parents and kids will
be busy scrambling to adjust to a new routine. Give yourself special treats like time off to
enjoy the transition in seasons and prepare for the busy year ahead.

Diet for August

Avoid

Diuretics, especially parsley, celery, & asparagus, & popcorn.

Astringents, especially walnuts

Favor

Salt

Carbs, especially Potatoes & sweet potato

fats & proteins. Chicken is supportive.

The mid-day sun is still very hot. Cool, sour fruits like grapes, or wild apples (grocery
store apples aren't tart enough) can help purge residual heat from summer.

Lifestyle for August

 Oil massage to keep the skin moist

Vacation to recuperate from summer sun

Keep body warm at night to avoid insomnia

Dress in layers for cool morning & hot afternoons

Herbs for August

Licorice Root - Soothes dryness & inflammation, encourages water retention

Salt - Encourages water retention

Ashwagandha - Calms the mind

Amalaki - Cools aggravated late summer Pitta

Back to Home Remedies for the Fall

Fall / Autumn Diet in Ayurveda

A Season of Deficiency & Change

Autumn is a season of deficiency and change. When the temperature starts to drop, the
body scrambles to protect itself from heat loss. Nourishing foods, especially soups, seem
all the more enticing while offering the added benefits of refortifying deficient tissue and
thickening the skin, thus insulating your body from the cold. In Ayurveda, nourishing foods
are called ojas building foods. Ojas building, nourishing foods for autumn include root
vegetables such as carrots and beets and hard "winter" squash like pumpkins and
butternut squash as well as ghee and almonds.

Restoring Vitality to the Skin

Have you ever noticed your skin loses much of its luster in the fall? The vitality of skin
wanes as blood vessels constrict with colder temperatures (a process called
vasoconstriction). Your pulse also rate drops with the temperature. Warm blood close to
the surface of the skin radiates too much heat. When the outside temperature drops, your
body protects itself from heat loss by reducing blood flow to your skin, arms and legs.
Trees experience something similar: when the weather turns frigid they pull their sap into
their core (the roots). Soon their leaves wither and fall. Reducing blood flow dries out your
skin, leaving it dull and lusterless. Massaging your body with dosha specific oils is one of
the best ways to combat dry skin in the fall. Try Daffodil Skin Tonic for a cleansing and re-
hydrating formula. Kapha constitutions can try Radiant & Glowing Skin Tonic.

The Muscles & Colon

The opposite of spring fever, by late September reduced blood flow leaves your muscles
feeling fatigued. As it begins to grow darker earlier, a comfortable evening curled up on
the couch with a favorite movie seems all the more attractive. Smooth muscle tissue,
including the tissue of your colon, become sluggish when the temperature and pulse rate
drop. The colon, also sensitive to stress, carries the wear and tear of autumn. See Bear
Hugs Colon Tonic if you tend towards constipation and anxiety in the fall.

Indigestion & Electrolytes

A process called cold diuresis causes fluid loss in Autumn. Cold diuresis is a response to
vasoconstriction. When blood vessels constrict, it increases blood pressure much as
squeezing the air inside a balloon. The kidneys release the extra pressure by removing
fluids from circulation and dumping them in the urine. A summer of hot sweating followed
by cold diuresis may leave you dehydrated and electrolyte deficient. Sours encourage
juiciness and salty taste encourages water retention for dry Vata. Vata types should avoid
dry foods in the fall.

Cold Feet & Warm Socks

Some people get cold feet even with two pairs of socks. These socks can't coax blood out
of hibernation once it moves to the core. The body may simply lack confidence or strength
to maintain core temperature and warm the toes. A sweater to heat the core does a better
job than an extra pair of socks to cure cold feet. Lifestyle changes, such as warm clothes
and indoor heating, can convince the body it has heat to spare. Additionally, daily oil
massage in the morning before bath coats the skin and prevents evaporation. As in a
summer sweat, evaporation causes significant heat loss. Oil massage thus helps retain
heat. Once pathological cold has penetrated our system, hot baths may be the only way to
restore circulation. A pinch of turmeric keeps circulation strong. Sour lemons in morning
tea convince sweat glands and stomach glands to stay juicy.

Inspiration, Emotions & the Mind

The fall is a time for inspiration and new ideas. The movement of blood from the
extremities back to the core increases blood flow to the mind. The opportunity to reflect
on the last few months could stir up emotions as well. Wind, sudden temperature shifts,
and the school season also provoke higher stress levels this time of year. According to
Ayurveda, keeping the nervous system stable through fall is our number one tool for
maintaining strong immunity and staying healthy. Ashwagandha is Ayurveda's most
important herb for Vata-type anxiety and Chywanprash helps build immunity.

Routine & Resiliency

Wearing oneself ragged in October's social calendar could result in compromised immunity
for flu season come November. Alternatively, relaxation and downtime free up energy to
help the body prepare for winter. Skipping meals, staying up late, and irregular mealtimes
create stress and deficiency. Joyful Belly offers a nurturing fall program called Restoring
Youth and Vitality to prepare the body for winter.

Ingredients, Recipes & Herbs for the Fall

Less blood in the skin means better circulation in the core. The stomach gains access to
more blood and clamors for food. We experience this as a craving for starchy and heavy
foods like potatoes sometime mid August. Appetite and digestion improve just in time to
thicken up and insulate the skin. Warm, oily, heavy foods build ojas and prepare the
body's reserves for winter.

Foods to build resilience for the fall (view an diet example for the fall )

Lemons

Miso

Cooked Apples

Ghee

Butternut Squash

Sweet Potato

Beets

Almonds
Recipes to build resilience for the fall

Sweet Potato with Pumpkin Spice

Apple Cider with Spices

Butternut Squash Soup.

Traditional herb formulas for fall include Chyvanprash to protect immunity, ashwagandha,
and ashwagandha ghee to prepare the body for winter cold.

Ayurvedic Diet for September

September evenings are full of stillness and the sound of crickets in the dry
grass. Vegetation becomes sparse. Garden stems are leggy. Even the midday
sun seems a bit darker. Evening coolness reminds us that although we wish
summer could last forever, all good things come to a close. This time of
summer ending is also a new beginning - the harvest is ripe, the air full of inspiration and
excitement. The playfulness of summer begins to give way to focus as new projects begin.
School starts back up. Work is back in full swing. It's time to enjoy the fall with a walk
through the apple orchard.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for March
instead.

Psychology of September

Whereas summer is dispersive, fall marks a time of coming together and tending the
hearth if you allow the season to draw you inward. Fall brings new reverence for the
familiar, and to re-establishing routines. You may experience a sense of nostalgia as fall's
immanence dances in the air. If you resist this inward pull, you may feel scattered and
anxious as you ease your way back into the world of responsibility. The winds of change
are blowing. Depending on where you live, you might begin thinking about winter
preparations. Traditionally, fall is a practical time of year to line up your ducks in a row
before the long, hard winter. Healthwise, supporting your body in September is essential
to strong immunity and resilience all winter long.

Climate

September comes as a surprise and shock to your system as winds pick up and
temperatures fluctuate. The days are noticeably shorter, with less humidity in the air.
Change is in the air, which always aggravates Vata. Altogether, these have the
characteristics of air element - dry, mobile, and light.

Evenings are significantly cooler. Mornings are chilly. Your body may be as unprepared as
your mind for the sudden drops in temperature you'll experience by mid-month. This
means extra caution is necessary in early fall, to help your body cope with the sudden
shift. Sandals, shorts, and t-shirts are no longer adequate protection against the coming
change of seasons, no matter how the warm you feel in the afternoons.

Be wary of the hot midday sun, which can tempt you to shed too many layers, only to
find yourself shivering several hours later. Instead, keep several layers of clothing nearby
in anticipation of the drop in temperature. Don warmer pyjamas or keep a sweater next to
your bed at night - a drop in temperatures can leave you tossing and turning, sleepless.

September in the Body

With the humidity gone, dryness abounds and Vata is easily aggravated. Unless adequately
hydrated, digestion will be weak. Dehydration can lead to weak appetite, gas & bloating.
However, if you are well hydrated, a robust appetite and a strong digestion will return with
the cooler temperatures this time of year.

Constipation due to dryness is a common fall complaint - especially for Vata types - and
can contribute to illness, anxiety, and the feeling of being scatterbrained. You may even
suffer from insomnia this time of year, which is often related to constipation and dryness.
Heed these warning signs of gas and dryer, darker stools to stay healthy and prevent
bigger illnesses from surfacing. Adequate fats, salt, fluids and sour taste can help keep
digestion strong and elimination regular.

Your body will be using all available energy to build an insulating layer of fat before the
temperatures plummet in mid October. The result is that your blood will be depleted of
fats, aggravating Vata symptoms of dryness. This 'Vata Dryness' tends to attack the liver
and kidneys, leading to further dehydration and making your mind anxious and spacey.
Fortunately, your body will be craving sweeter foods that nourish your blood. If you're
Vata, you'll benefit and enjoy following those cravings.

Fall seasonal allergies are often related to toxicity in the colon. The fermentation creates
toxicity, which is absorbed by your blood and irritates mucous membranes. One of the
best ways to keep your sinuses clear in early fall is to cleanse your colon with enema
therapy.

Vata individuals suffer the most in September, while Pitta Vata individuals may break out
into a rash around mid September, due to the combination of heat and dryness. Pitta folks
will notice that any Pitta aggravation that might have built up over the summer flares up
in early September, then gradually subsides as September progresses and the weather
cools.

Kapha people will enjoy carefree lightness and new inspiration this time of year as the
congestion and heaviness of summer humidity dissipates. Kapha individuals are energized
by the fall - and should use this energy to accomplish their goals before winter hibernation
sets in mid November.

Note that parasites thrive in the heat and humidity of summer. Once it cools down and
dries up they're more vulnerable, making September an ideal time for all doshas to do a
Parasite Cleanse.

Your joints may be stiff and crack more often than usual. You may even feel as if your
bones are weaker and thinner this time of year - that fall dryness makes you feel more
frail. Just as the leaves begin to dry out, the dryness of Autumn seems to shrivel up the
body right down to the bones. If you feel this way, keep moisturized with massage oil
(Vata, Pitta or Kapha). A daily habit of self oil massage helps you stay supple, oils your
cracking joints, soothes your nerves, and boosts your immunity.

You may feel a little less sure-footed, scattered and ungrounded in general. Smooth and
fluid movement may be challenging. For Vata individuals, September is a good time for
stillness, rest, and rejuvenation. Shift your exercise routine to gentle stretches. Take time
for a restorative and nurturing stroll in the neighborhood.

Ayurvedic Routine for September

Labor Day, the kids going back to school, and the Jewish holidays can leave your daily
routine resembling a roller coaster ride. Avoid making any big plans in September,
especially vacations or too many activities. Instead of filling your social calendar, take
advantage of the shorter nights to watch a movie or snuggle up with a warm almond chai.
Depletion this time of year can make you feel spaced out, easily scattered, and distracted.
Avoid any overexertion, especially if you're Vata, as your body needs all available energy
to prepare for colder months ahead.

Ayurvedic Diet for September

During the first week of September, apples are appetizing. Their cooling, laxative nature
can help purge any residue of summer heat. So enjoy pleasant fall walks in the
countryside ripe with apple orchards. Bask in the delight of apple pie.

Select heartier root vegetables and grains like oats, tapioca, sweet potatoes, and potatoes.
Heavier foods like nuts, sesame seeds, and meats like chicken and salmon offer nurturing
sweet taste, beneficial for fall. For dessert try dates, which provide ojas building
sweetness. Almond coconut fudge is another of our favorite ojas building autumn treats.

By mid-September, natural cravings arise for cooked mushrooms, onions, and garlic, which
will help sedate your anxious September nervous system and prepare your body for winter
hibernation. Salty foods, as well as foods with darker colors, will encourage earth element
and give you a sense of feeling grounded.

To counteract fall dryness, be sure your tongue is moist when you sit down to eat. A moist
tongue means adequate saliva and digestive juices for digestion. If you have gas &
bloating, avoid difficult to digest food. Instead, favor easy to digest food. If your mouth is
dry, try a glass of warm water with a pinch of salt and a wedge of lime. Alternatively,
almond milk is a nourishing way to hydrate your body during a 3pm slump.

Salt counteracts dryness as it helps you retain fluids. It also replenishes electrolytes. Miso
soup in the evening, rich with seaweed and replenishing salts, can help you rebuild and
feel strong again. Seafood, especially mollusks like clams and oysters, add the perfect
salty protein to your meal. Avoid bitter, astringent, light, and cold foods.

Sour taste, such as lime, moistens tissues and encourages digestive secretions. The
tartness of homemade applesauce keeps you juicy while it warms your heart. After cooking
the apples, they become a digestive. Or try cooking cranberries into a fall stuffing to add
the sour taste. Add healthy fats like ghee to your diet to lubricate your intestines and
ensure a smooth flow.

Ayurvedic Herbs for September

In September, moistening, sweet herbs are often useful, especially the heavier root herbs.
Ashwagandha means "strength of a horse," suggesting its ability to make you feel strong,
sturdy, and focused when you are feeling tired in the middle of the day. This root is a tonic
for drained adrenals, replenishing your storehouse of energy so you can be productive and
alert. Ashwagandha is the perfect herb for fall insomnia because of its sleep-inducing
qualities. Grounding and soothing to your nervous system, it relaxes your body and mind
so you can drift easily into sleep, even while winds whip quickly outside and thoughts turn
over and over in your mind. Thanks to the repairing and rejuvenating abilities of
ashwagandha, your sleep will become more potent so you wake up fresh and strong.

Chyavanprash is a sweet, herbal jam that the whole family can enjoy. Rich with
antioxidants, Ayurveda's most famous tonic is renowned for its immune boosting
properties. This nourishing elixir strengthens and rejuvenates the body enhancing your vim
and vigor. Children love it!

Chyavanprash is an excellent method for daily herbal consumption due to its unique
constituents of cane sugar, ghee and honey. Proven effective over a thousand years of use,
these nourishing tastes play the important role of "carriers" that allow the herbs to
penetrate deep into the tissues. In a small daily dose (1 or 2 teaspoons), it makes for a
tasty and very healthful treat.

For those who feel frail in the fall, Vidari is an essential herb to nurturing your body. Ideal
for seniors and anyone with a Vata constitution, Vidari promotes healthy aging. Vidari is a
nourishing rejuvenative for Vata and Pitta. It is also a muscle tonic. As a root, its
heaviness is grounding for Vata. This ojas building herb is oxytocic, actually making you
more affectionate. As an aphrodisiac, Vidari increases fertility, building semen in men and
supporting healthy menstruation in women. It's oxytocic properties also promotes healthy
lactation in women.

Haritaki is an excellent fall laxative for Vata dosha. Haritaki is one of the herbs in triphala,
the famous Ayurvedic bowel cleansing formula. While triphala is too drying and irritating
for Vata (due to Bibhitaki), haritaki is perfect - it not only warms up the digestive tract
(dispelling gas), but softens stools.

Dashamoola soothes your nerves, relaxing your body while it strengthens you.
Dashamoola has many uses beyond its relaxing effect. Made of ten roots, this formula is
known for balancing Vata. A 1/2 - 1/4tsp can be boiled in milk for a good night's sleep and
to strengthen your bones. A decoction of the whole herbs may used as an enema to tonify
your colon and eliminate natural toxins from the GI tract and to balance Vata in the lower
region of the body.

Licorice root also tones the adrenals. Its sweet taste and demulcent nature helps to keep
you grounded and prevent your body from drying out. Use the soothing properties of
marshmallow root anytime you feel dry. Marshmallow root is very demulcent, meaning it
forms a gel. This gel not only coats dry mucus membranes and tissues, it moistens stools
for easy elimination.

Warm spices such as black pepper, ginger and cinnamon are helpful digestives in the fall,
as is hingvastak churna.

If you're feeling anxious and scattered, sedatives such as tagar, poppy seed and nutmeg
are helpful. Sprinkle 1/2 tsp of nutmeg in warm milk before bedtime for a soporific (sleep-
inducing) effect. Bhringaraj oil is a tridoshic herbal oil that serves as both a sleep aid and
hair tonic. As a relaxing sleep aid, rub Bhringaraj oil into the scalp and feet. It also cools
the head and calms the mind.

Shirodhara is Ayurveda's most restful and relaxing remedy for the fall. Shirodhara is a
slow, steady flow of warm oil on the forehead. It eases stress and promotes sound sleep.
See a practitioner near you to experience the benefits of shirodhara.

Created especially to support balancing Vata, our Vata Self-Healing Kit will help you feel
calm through the transition into fall. Nourishing massage oil, warming spices, and
strengthening herbs are just what you need to maintain your sense of vitality, clarity and
calm through the blustery fall season. A heartfelt gift to yourself or a loved one in need of
peaceful reprise.

For more information about fall wellness, listen to the Feeling Supported in the Fall: Diet &
Lifestyle Tips audio presentation. This 45 minute recording is full of tips and Ayurvedic
perspectives on autumn health & digestion. Learn about disease patterns for the fall,
herbal home remedies and healthy diet and lifestyle tips you can use to stay balanced.

September is the last hurrah of the outdoor season and a pivotal month, in that it sets the
tone for your body's endurance through winter. Be sure to keep balanced and healthy by
following Ayurveda's time-tested wisdom.

Ayurvedic Diet for October

Autumn is a Vata season characterized by degeneration, the ending of things.
By the end of October, there's no turning back - the late summer heat of
September gives way to true cold. The cat who lay stretched out on your
hardwood floor all summer sneaks into your bed to snuggle up as close to
you as possible. Pumpkin pies and Thanksgiving are just around the corner as the fall
harvest winds up. Leaf peepers will be touring the countryside enjoying hot apple cider
and strudels.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for April
instead.
Psychology of October

A late fall landscape inspires ghost stories. The tree, once lush and heavy with green
leaves and bountiful fruit, transforms into a gnarled, bare tree standing alone in the
middle of a field. The ether element is more apparent in fall. Without leaves on the trees,
suddenly you can see the stars. Cultural celebrations of Halloween and Dia De Los Muertos
similarly call attention to end of life cycles and the extroverted joy of summer.

Yet despite the hauntings of Halloween, the coming cold and the warmth of the fireplace
bring our attention indoors, cultivating a desire for home. We naturally want to cuddle up
and enjoy time with loved ones, like a night at home watching a movie. The autumn
season brings families together, ending with Thanksgiving.

Climate of October

October's climate is unpredictable so be sure to bring along extra layers of warm clothing
to prevent catching a "cold" if the temperature suddenly drops. Nights are cool while the
days may still hold a hint of warmth amidst the wind. The air is dry, leading to internal
dryness. The earth is drying and contracting with cold quality. Leaves crunch and wind
howls as life slowly sinks back into its roots. The vibrancy of summer gives way to
austerity.

October in Your Body

In order to preserve heat, your body draws blood from the limbs into your core. This
effect makes the skin look pale and gray, as compared to the brightness of summer. Your
muscles may feel tired and your extremities cold. Like the animals, the colder weather and
shorter days make you feel like hibernating. October is a good time to get extra rest and
break out a warm hat and socks. When there is less blood circulating on the skin's surface,
there is more blood nourishing your internal organs.

Energy Levels

Each dosha is uniquely affected by the autumn shift in climate. The cooler weather is a
relief to Pittas. Their warm, oily nature is balanced by the cool, dry air. The longer nights
offer more time under the Pitta pacifying moonlight and a chance to recharge the batteries
depleted from summertime fun.

Kapha types feel alive and refreshed by the dryness and lightness of fall, which whisks
away excess moisture, heaviness and congestion of the hot humid summer. The dropping
temperatures and longer nights will be their biggest challenge to combat in the days
ahead. For Vata types, fall has the potential to be very imbalancing as it aggravates their
dry, light cold and mobile nature. They will need to take the most care to prevent illness.

Appetite

As blood returns to the core, the stomach gains access to more blood and clamors for
more food. The renewed vigor in your appetite is timely as your body attempts to build a
layer of insulating fat in the skin, to help you stay warm over winter. Thickening the skin
with a layer of fat is also immunity - without it you may catch a cold, which is common as
the temperature plummets in early fall. With the increase of appetite, you'll have more
cravings for starchy and heavy foods like potatoes and grains.

Kapha types may struggle more than usual with sweet and comfort food cravings this time
of year. The season naturally triggers overeating, so watch out! Pitta individuals may find
themselves ravenous this time of year. But they can afford to indulge on the heavier foods
to feed their high metabolism after light meals all summer. They should follow their
stomach's lead and enjoy the heavier foods to avoid getting "hangry."
Vata types will find their appetite is stronger, but unfortunately their digestion is still weak.
They should drink a glass of warm water with a pinch of salt and ginger, and wedge of
lime to hydrate their body before meals, which improves digestive function by up to 25%.
Vatas should eat easy to digest foods and recipes to compensate for weak digestion.

Skin, Sleep, & Other

Your skin and mucous membranes may begin to dry out as a result of the relentless
autumn gusts of wind. This may bring a sense of relief to naturally oily Pitta and Kapha
types, however Vata individuals may feel shriveled up and starved for moisture. Everyone
is more prone to developing a dry cough, constipation, or an aggravation of skin
conditions like eczema. Where dryness prevails, insomnia is common - especially for Vata
types. They should be sure to increase the amount of good quality oils in their diet. To
counteract dryness and build fall immunity, Vata individuals especially need to oil their skin
regularly using the Ayurveda technique of abhyanga. They should stay hydrated by sipping
warm water or herbal tea throughout the day and avoid diuretics like caffeine, which will
leave you parched and frazzled.

Ayurvedic Routine for October

Since the nervous system is so easily scattered in fall, be vigilant about your routine.
October is the time to start settling down for the winter. Eat warm, cooked food at regular
mealtimes. Plan your meals the night before. Be sure to get to bed by 10:00 pm. Go to
bed and get out of bed at the same time each day, even if you're not sleeping. October is
a time when Vata individuals are prone to deficiency, so they should choose gentle and
nurturing activities only.

October is an ideal time to avoid travel and change, as there is already a lot of change in
the climate. Seek quality one on one time and affection with trusted friends. Share a meal,
sit by the fire, host a craft night, or curl up with a good book and someone you love. It's
best to avoid overstimulation, but too much alone time can invite anxiety and
ungroundedness, too.

As mentioned, this is the most important time of year for abhyanga. Do this practice
before showering to ensure soft, supple skin and improved immunity. Sesame oil is best
for Vata types. Kapha types benefit from olive oil and Pitta types will do well with
sunflower or coconut oil.

Keep warm! Dress in warm layers, get a good pair of slippers, chop firewood, dust off your
winter boots. Get yourself and your living space ready for winter with whatever you need
to stay toasty.

Diet for October

Ayurveda's dietary guidelines for October are nurturing both physically and emotionally.
Warm, oily, heavy comfort foods build immunity (ojas) and prepare the body's reserves for
winter while calming anxieties and soothing loneliness. Sweet taste is nourishing,
grounding and helps you build strength. The salty taste will keep you moisturized and
hydrated.

Add a squeeze of lemon or a splash of vinegar on top of your meals to bring in the
juiciness of the sour taste. A dash of sour taste keeps the palate moist and digestion
strong.

Eat your food warm - this means trading your salad in for a cozy soup, your apples for
warm applesauce. Butternut squash, eggs, ghee, warm dairy, winter squash, root
vegetables, nuts, seeds, bone broth and beef provide the nourishment your body needs to
build a layer of protective, insulating fat before winter. Add generous amounts of good
quality oils like ghee and coconut oil to your dishes. An almond date shake with cinnamon
takes the edge off a chilly morning and is a hearty addition to any fall day.

Spicy foods may feel warm as you eat them, but they will dilate blood vessels in the skin,
which could leave you vulnerable to catching a cold. Keep your heat in by avoiding
especially spicy foods in fall, especially cayenne pepper and chilis. Otherwise, spices are
okay as long as they don't make you sweat. Moderate use of spices like salt, ginger,
cardamom, cinnamon, cloves, black pepper, garlic, onion and thyme are actually helpful to
digest the heavier foods of fall, as long as you are wearing warm clothing to protect your
skin.

Ayurvedic Herbs for October

Fall anxieties can leave you feeling frazzled and overwhelmed. In fall, we all tend to
"overdo it" more easily than other times of the year. Allow October to invite you inward.
The following herbs can help you rest, rejuvenate, and fortify your body for winter's harsh
cold. They will sink your roots deep and restore you, ensuring you will bloom in full next
spring.

Build Strength & Stamina

Strengthen, warm, and nourish your nerves and muscles with dashamoola this October.
This Ayurvedic herbal formula translates to "ten roots," as it is a combination of the roots
of ten medicinal plants that bring special nourishment and ease to your body in fall.
Dashamoola tea is sweet and astringent, and both these tastes draw energy downward,
making dashamoola very grounding. A mug of warm dashamoola tea will draw frenetic
energy and worries out of your head and down to your feet. It helps you feel connected to
the calmness, solidity, and stability of the earth element. This downward action is also a
remedy for fall constipation, as it can "get things moving" so to speak. Dashamoola is also
supportive for the lungs, and encourages expectoration of unwanted mucus that
characterize fall colds and flus, without leaving you feeling too dry. Ashwagandha and
licorice root continue to be useful for both their strengthening and moistening properties
throughout October.

Warm Your Core

With the cool winds of autumn, you may find your body feeling cold and congested,
longing for warmth and comfort. Battling the cold may seem like a necessary evil as fall
deepens into winter. Yet, a simple remedy for cold hands and feet may be as close as your
everyday spice rack. Long relied upon for its stimulating effect on the circulation,
cinnamon warms your blood and your body into coziness with its sweet taste.

Cinnamon not only helps your hands and feet, it stimulates circulation throughout the
body, especially in the lungs and joints. Its pungent spiciness warms up the lungs and
liquefies mucus congestion. You may have noticed that when you make tea with cinnamon,
a thick, gooey substance settles to the bottom of your cup. This gooey property is called
demulcent among herbalists and helps you expectorate any thick, kapha like mucus
adhered to the bronchial tubes. Cinnamon's demulcent nature means it also coats the
throat, soothing it. For best results, gargle with cinnamon, or squeeze a wedge of lemon
into an herbal tea with 1/4 tsp cinnamon.

Black pepper improves circulation via vasodilation. It is a carminative spice (expels gas)
and is useful in cases of cold, Vata digestion. It is gently warming and digestive without
being overstimulating or overheating like cayenne or chili pepper. You can add it, along
with cinnamon, to your morning chai to get your blood flowing, your mind focused and
your digestion fired up. Black pepper, turmeric and cinnamon are ideal fall spices because
they won't make you sweat. Exercise caution with other spices that push heat to the
surface - such as cloves. Their use for digestive effect may be helpful, but in excess
causes loss of heat through the skin.
Strengthen Fall Digestion

Like most pungent spices, cinnamon rekindles digestion. It is a favorite additive to

counteract the damp, heavy qualities of dairy. Cinnamon's antimicrobial qualities also
reduce gas and fermentation in the GI. Hingvastak churna is the best way to warm up
your digestive fire. It is ideal for cold Vata digestive disorders , while Digestive Comfort &
Support Tea is more nourishing for Vatas with dry digestion. Tranquil Tummy Tea is
specifically blended to reduce gas and bloating. Other digestives that are good to explore
this time of year include ginger, turmeric, and chitrak.

If you are prone to constipation, you may experience it more frequently in October as the
dry, rough qualities of Vata season dry up the stools. You may benefit from sipping some
Gentle Laxative Tea is a warm and strengthening tea to ensure smooth and regular
elimination each day. Haritaki directly softens stools, relieving constipation and as it
rejuvenates the colon. It helps remove excess Vata from the digestive tract, reduce gas
and bloating and stimulate digestion and absorption. Haritaki also acts as a nervine,
calming an aggravated nervous system and soothing the mind.

Calm the Nerves

Other nervine herbs that are appropriate in October are nutmeg and shankhapushpi.
Nutmeg is a time tested remedy for insomnia as its heavy nature grounds the mobile
quality of Vata that can lead to restless sleep. A pinch in warm milk at night acts as a
nervine tonic, while also supporting Vata digestion this season by enhancing absorption in
the small intestine. Shankhapushpi gently soothes and sedates a frayed nervous system
and can aid sound sleep, reduce anxiety and benefit a dry digestive tract and nervous
stomach. Bhringaraj oil is a famous Ayurvedic sleep aid that calms the nerves and reduces
mental agitation and tension. Rub the oil into your scalp and onto feet for a relaxing
night's sleep.

Rejuvenate

Nourishing herbs (rasayana) are essential for Vatas in this season of depletion and
deficiency. The body can grow dryer, weaker and more frail in fall. Rejuvenative tonics
such as Chyavanprash strengthen and nourish all tissues, build immunity and protect the
mucus membranes, particularly in the lungs, from the cold, dry air of October. Liver
Nourish & Support also helps the body transition through the change in seasons by
strengthen and nourishing the liver.

Conclusion

October is a time to witness a powerful transformation in nature with vibrant colors and
new landscapes taking hold. But don't forget, an internal transformation is taking place in
your body too, and you must adapt accordingly to stay in good health. The dry, rough,
cold and windy qualities of fall can also display in your body as Vata dosha increases. By
taking the time to adjust your diet, strengthen digestion and focus on routine, you will be
able to transition through this season change with ease. The above tips are essential tools
for staying well this fall.

Special Halloween Article: My Granola Bar is a Vampire

To digest food the stomach turns everything we eat into a sauce. Making
sauce from dried oatmeal takes alot of juice. Where does your stomach get
the juice? Quite literally the stomach sucks the juice from your blood. That's
why, in Ayurveda, granola bars are vampires.

How juicy is your blood?

The amount of gastric juice you produce depends upon the volume of fluids in your blood.
Vata people have less fluids which means their glands, including stomach glands, are less
juicy. Dry glands are also why Vata gets dry skin. Kapha people, on the other hand, tend
to have too much juice in their blood. That's why Kapha people are susceptible to edema.

Snacking on Granola

Granola is a great snack food for Kapha because it sucks out the juice from their blood.
But when Vata people eat too much granola they don't have the juice to digest it. Then
the granola bar ferments and turns into gas & toxicity. Trick or treat? Toxic blood makes
the nervous system behave as if possessed - almost like you've bitten by a vampire.

The Solution

The solution for Vata is to make oatmeal from granola bars. Grab your favorite mug and a
granola bar from the pantry. Then fill the mug with hot water. Wait ten minutes and you'll
get a juicy sauce and a great halloween treat! Or, enjoy our favorite treat online at
Granola with Almonds, Dates, Ghee, Coconut & Cinnamon .

Ayurvedic Diet for November

November brings our hearts back home. The smell of turkey, the comfort of
warm mashed potatoes with gravy, and gratitude for the harvest celebrated
on Thanksgiving make food the centerpiece of November. Breaking bread,
food, and togetherness are venerated in November more than any other time
of year.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for May
instead.

The timing of the feast is perfect, as your appetite naturally peaks in November. Your body
uses the extra calories from holiday celebrations to store fat. This fat will be used to
insulate your skin during cold winter months. As you give thanks for the sustenance that
food and community provide outwardly, inwardly your body will thank you for warmth all
winter long provided by a rich November diet.

You'll know it's November when the first crisp cold snap infuses you with a wintry and
refreshing vitality. The smell of smoke from a nearby house evokes a warm evening by the
fire. Maybe you're lucky enough to live where snow graces the earth with its pure, clean
beauty. This kind of cold is endearing and nostalgic, inviting winter romance and fun.

Psychology

Shorter days leave you longing for cozy evenings with loved ones, a quiet night with a
book, or catching up with old friends and all things familiar. A November heart enjoys the
satisfaction of pumpkin or apple pie, made just the same way as Grandma used to.

Attention naturally shifts homebound and inward as the days grow chilly and nights come
early. You may feel more reclusive and seek more private, intimate social gatherings.
Potlucks and craft nights provide more wholesome entertainment than the bombastic
extravagances of summer. Grounding smells of homemade soup fill the air, reminding you
of all the comforts home bestows. You find yourself feeling sleepy earlier due to the ever
shortening days and heavier food choices like mashed potatoes, chicken roasts, or after a
nightcap of warm milk and honey. Even pumpkin is known to have a sedative effect, lulling
you into winter hibernation.

Daylight savings time ends, bringing nighttime even more quickly and disrupting your
biorhythms for a week or two. The effect is similar to jet lag. Give yourself a full week to
recover from the time change by planning a quiet weekend and less social activities at
night. You may start to feel a bit of cabin fever as the cold and darkness leave you with
little outdoor playtime. It may take effort and planning to get your daily dose of sunshine,
which will lift spirits. But don't worry, the holidays are just around the corner! You'll be
busy as a bee by late November, preparing and possibly traveling for Thanksgiving. This is
followed by December's harried holiday season. Early November marks the calm before the
holiday storm - enjoy it while you can.

Climate

The weather will soon be consistently cold. Damp, rainy days may bring a deep chill that's
hard to shake. The earth becomes austere in its barren exposure. Windows will be tightly
closed while the heat cranks. This means your home will be filled with dry, recirculated air.
You may need to break out a humidifier to keep your respiratory system moist. Otherwise,
you're at risk for developing a dry cough or even a nosebleed from dry, irritated nasal
passages.

A humidifier can be a comforting way to counteract dry indoor heat. You can also use the
support of an essential oil diffuser. Essential oils like lemon, thyme, lavender, and Thieves
Oil coupled with a seasonally appropriate diet can serve to support your respiratory health.

November in Your Body

Frigid temperatures are more consistent, causing constriction of blood vessels in the
extremities and surface of the skin. This time of year is when the sap stops running in the
trees, exactly the opposite of the spring season when maple syrup is harvested. The
blood, like the sap of trees, becomes pushed into the core. This translates into a loss of
blood flow to the skin and muscles, making muscles tense, skin dry, and hands and feet
cold. On the other hand, more blood in the core means increased blood flow to the
stomach, leading to a stronger appetite.

November is a time of year when your body is anxious to continue building up an

insulating layer of warming fat tissue under your skin. For many, dieting during this time
of year could create serious immune deficiency, causing you to catch a cold. Instead,
enjoy the satisfaction and strength of a few extra pounds. This buffer will protect your
body from the onslaught of winter. Your body's need for fat increases your appetite for fat
and lessens your desire for vigorous exercise.

Vata Individuals

You may be especially vulnerable to illness this time of year as the body isn't prepared for
the drop in temperature. A sudden chill creates an ideal environment for respiratory
viruses to thrive. The hustle and bustle of the system leaves Vata individuals exhausted,
with little reserves to keep immunity strong. Common colds proliferate due to fall
deficiency, beginning with symptoms of dry skin, constipation, a tight neck, dry mucus,
and a dry cough. Heed these as a warning and begin bundling up with warm clothing.

Be sure to drink plenty of hot water throughout the day to stay hydrated and keep your
skin supple via regular self massage with nourishing Vata Oil. A nighttime chill can wake
you up to pee, disrupting your sleep. The cold weather has a diuretic effect, causing you
to pee more often and making hydration extra important in the fall. The wild winds outside
your window can invite insomnia and feelings of ungroundedness and anxiety.

Vata types should especially be sure to avoid skipping meals. Hearty yet easy to digest
soups and stews rich with good quality oils and animal protein feed Vata types' need for an
insulating layer of winter fat.

Pitta and Kapha

Pitta and Kapha individuals have it much easier come November. Pitta types welcome the
cool, dry air, but will need heavier foods to satiate their voracious appetites and keep
grounded.
Kapha types will appreciate the light, dry and mobile nature of November but will struggle
with the cold. They should be sure to enjoy their food and drinks warm and to dress in
layers. Seasonal affective disorder hits some Kaphas hard in November - in that case get
out and enjoy the sun midday. Like a bear ready for hibernations, the long nights will
enhance Kapha's tendency to oversleep. They should limit themselves to 6-8 hours per
night.

Ayurvedic Routine for November

As daylight savings ends, sunshine becomes a scarce resource. Plan a short walk outside
during your lunch break to soak up the sun during the warmest part of the day. A phone
call can be a great excuse for a quick walk outside. Bring a pad and paper with you if you
need to take notes during your call.

The torrent of holiday busy-ness can challenge your daily routine. You may benefit from
keeping extra space in your routine so you don't get behind when the unexpected
happens.

Vata and Pitta types should avoid strenuous exercise, opting instead for something more
gentle and nurturing. Carve out at least 15 minutes in the morning to devote to gentle
stretching, breathing exercises, and your spiritual practice. Keep it short and sweet if
necessary. Go to bed by 10:00 pm and allow for extra rest. Vata and Pitta individuals will
benefit from a daytime nap.

We can't emphasize this enough - keep up with regular self-oil massage! If it can't be
every day, aim for three times per week. A massage with oils (called abhyanga) will help
keep your skin warm, boost your immunity and aid your body in building an insulating
layer of fat. It's a nice practice for the evening and a good replacement for television or
the computer. Choose oils appropriate for your dosha, including Vata Oil, Pitta Oil, or
Kapha Oil. These oils will help you relax and are supportive against the cold. Keep lip balm
handy to prevent chapped lips.

Diet for November

Due to the sharp drop in temperatures, November is the climax of the fall diet pattern, the
time of year when one's appetite for healthy fats is greatest. In autumn, Vata and Pitta
people can enjoy a heavier diet rich in fats. By the time November rolls around, you will
probably be craving dietary fats like butter, ghee, olive oil, and nuts.

The heartiness of wheat and dairy is also welcome in the fall. November is the time to
indulge in soft cheeses like feta, goat cheese, yogurt, and spiced milks. Heavy, nourishing,
and sweet foods help your body stay healthy during the cold.

Kapha types might overshoot their need to build protective layers of fat, creating ripe
conditions for thick mucus by early December. The rule of thumb for Kaphas is moderation.
They too can enjoy heavier foods but need to be mindful of portion size. The will still need
bitters and pungent spices to keep their blood flow vigorous, and to lift spirits as the days
get shorter.

If you become dry, cold, and dehydrated in the fall, your body will compensate by craving
sweets instead of healthy fats. Sugar cravings are your body's cry for heavy, oily foods
that will nourish and insulate your body from the cold. Unfortunately, the sugar craving is
a way to overcompensate. Too much refined sugar can cause inflammation of your GI
tract and weight gain. Instead, when you experience sweet cravings on a cold day, choose
foods that are naturally rich in fats and hearty, complex carbohydrates.

A few years ago I was living in Morocco, in the ancient city of Fes, for the fall. They don't
have indoor heat in Fes. In November, a consistent temperature of 50 degrees over several
weeks chilled me to the bone. I noticed restaurants starting to serve plates of beef fat
with a tiny piece of beef on top. I had never eaten a whole plate of fat, but I had to admit
that it hit the spot. I felt great and warm for the first time in weeks.

One of the best fats to nourish your body in autumn is ghee. Although ghee is made from
butter, it is lactose-free. Even those who are lactose intolerant can use ghee and benefit
from this nourishing oil. Use ghee as your main cooking oil, spread it on toast, drop a
teaspoon into oatmeal and soups. While we don't recommend eating a whole plate of it as
they did in Fes, you can simply eat a spoonful!

Coconut oil and coconut butter are helpful for maintaining regular bowel movements, pain-
free joints, and nourished skin. Work one teaspoon of coconut oil per day into your diet in
the same way as ghee. Mix coconut butter with honey to experience the most nurturing
dessert you may have ever had!

November is the height of baking season. Homemade pies are an excellent way to enjoy
the sweet, fatty, fiber-rich foods that are supportive in November. Vegetable based pies,
such as pumpkin pie, are a better food combination than fruit pies, and often heartier as
well. Pies are a whole food, especially if you choose a rustic whole spelt crust. Make these
pies with ghee and halve the amount of sugar used in traditional recipe books. Garnish
with plenty of nuts or bake nuts into the pie for a well-balanced and nutritional November
option that includes protein.

Be sure to add warming spices like cinnamon, nutmeg, and cloves to these rich treats.
Warm spices can help you digest rich foods. Sleepy foods like cooked onion, garlic, turkey,
poppy seed, nutmeg, and pumpkin help ease your body deeper into winter hibernation and
can help calm a scattered fall mind - especially for Vata types. Gravies can add salt and
oils to your vegetable dishes for a more satisfying, soporific effect. Naturally heating nuts
like pecans, sesame, and walnuts create a sensation of warmth in the belly that is
conducive to a good night's sleep. French onion soup or pumpkin pie, for example, is a
perfect Vata-pacifying treat for a sleepy November evening.

November is prime time for poultry. Grandma's chicken soup is moist, warming, easy to
digest, and rich with healthy fats - especially if you cook it with the bones. A bone broth is
very supportive for fall deficiency and easy to digest.

Favor sweet root vegetables like carrots, potatoes, and sweet potatoes along with whole
grains and demulcent foods like oatmeal. Be sure your greens are well cooked.

Continue to avoid astringent and bitter tastes. This includes raw, cold foods like salad and
astringent foods like dried fruit, legumes, popcorn, and chips. Steer clear of diuretics, as
your tissues are already prone to drying out. Stimulants are still too depleting and
ungrounding. Avoid eating on the go and skipping breakfast. This is a time for stillness and
consistent nourishment.

Ayurvedic Herbs for November

Lung Tonics

When the temperature drops too quickly, or the wind blows too strongly in November, you
may catch a chill. Your body is still adapting to the cold, making your respiratory system
extra vulnerable to colds and flus. Keep your body strong with Chyavanprash, a tonic for
the lungs. The energizing herbs in Chyavanprash bolster the immune system and help
maintain health and well-being throughout the year.

Sinus Rinse contains herbs to disinfect and clear mucus from sinus passages. Excellent for
sinus congestion, allergies, and seasonal colds.

When indoor heating dries out nasal passages, Nasya Oil moisturizes them. It is useful for
neck and shoulder tension, and mental sluggishness. Nasya Oil also supports sinus
decongestion, immunity, headache relief, mental clarity and focus. Breathe freely with
Ayurveda's classic formula for clearing the sinuses, supporting respiratory health, and
invigorating your mind. contains an energizing blend of sesame oil, herbs and essential
oils.

Ayurveda recommends washing your sinuses daily in the morning and before bed with a
neti pot. This will help remove excess mucus due to congestion and rid nostrils of pollen
and other allergens. It cleanses the nasal membranes of dust, smoke, or other airborne
contaminants and relieves nasal dryness due to air travel.

Strengthen Your Immunity

You will continue to benefit from sweet, heavy, grounding herbs like vidari, ashwagandha,
and licorice root.

Vidari is heavy and unctuous. It is a rejuvenative anabolic herb that is useful when Vata is
high. It helps in alleviating coughs and clearing mucus. In the fall, vidari can be combined
with warming spices (like cinnamon) because it is cooling on its own.

For sleeping

Tagar is an unctuous, warming carminative that empowers digestion. It is grounding and

renowned for treating insomnia. Nutmeg is also useful if you find yourself unable to get to
sleep. Add two pinches of nutmeg to one cup of warm milk and sip it an hour before
bedtime.

Or, massage Bhringaraj oil head and feet before bed to calm the mind and promote sound
sleep.

For Travel & Anxiety

Traveling can be even more ungrounding than usual in November. I Travel Well was
formulated specifically to support the needs of today's modern traveler. Hectic schedules,
increased demands on the immune system, changes in time zone, disrupted sleep and
meal routines and limited healthy food choices are some of the many challenges faced
when traveling. This powerful blend of Ayurvedic herbs has been created to help keep you
at your best when you are on the road.

"I Travel Well" supports the body's natural adaptive mechanisms to keep your body and
mind functioning optimally throughout your journey. It helps reestablish healthy sleep
patterns, as well as, supporting the immune, respiratory and nervous systems. It also
works to maintain digestion and eliminate the natural toxins that can accumulate due to
an irregular diet and schedule.

Ashwagandha ghee calms and restores a taxed nervous system. Ashwagandha, one of
nature's most powerful adaptogens, supports the body in times of stress, providing both a
soothing and energizing effect on the nervous system. Ghee acts as a powerful carrier
(yogavahi) of the herb, directing it to the nervous system specifically.

Nettles tincture provides a stellar nutritional profile to build stamina. At a time of year
when less sleep and poor diet can compromise the immune system, leading to allergies,
colds, and flu, adding nettles to your diet offers a delicious way to nourish the body.

Herbs for the Holidays

Bears this time of year go into a phase called 'hyperphagia', literally meaning hyper-eating
to build up a layer of fat before hibernation. Just like bears, when the cold weather comes
strong food cravings arise, and you may find yourself hyper-eating, too. This tea to control
fall food cravings can help Kapha individuals stay trim during the hyperphagia time of
year.
To help you digest those big holiday meals, try Mint Belly Bliss Tea.

Having a reaction from eating foods that you're allergic at holiday parties or family
gatherings? Try Food Allergy Healing Tea .

Conclusion

Use these tips in November and you'll be sure to stay healthy for the holiday festivities,
commencing with Thanksgiving and ending with New Year's. Prepare your body to weather
the holidays by staying grounded, well nourished, and rested.

Ayurvedic Diet in Winter

Your Body in Winter

Early winter starts in late November and lasts through mid January. As the days grow
shorter, they grow colder as well. As your body prepares for the drop in temperatures, you
find yourself craving heavier foods to build an insulating layer of fat. Frigid temperatures
cause tense muscles and runny noses. Your limbs stay chilled as your body prioritizes
keeping your core warm, shunting blood flow to extremities and skin. Because of this
concentration of warmth, your digestion is strong enabling you to process the richer foods
you crave.

Rich foods, shallow breathing and lack of fluid circulation can cause buildup of toxins.
Chilled to the bone, Vata types might become too deficient and vulnerable to disease and
flu. Kapha types might overshoot their need to build protective layers of fat, creating ripe
conditions for thick mucus and feeling sleepy. Early December is peak season for the
stomach flu, nausea and Kapha type acid reflux.

As winter solstice approaches, the days grow short - inviting winter hibernation. But for
many, the holiday bustle prevents any such reprieve. Cold weather and dark days coupled
with snow and rain make you feel sluggish and wanting to stay cuddled up in bed. Enjoy
your inclination to lay low, but avoid complete isolation. Gather those you hold dear
together for more intimate connection through game nights, crafting, potlucks and playing
music together.

After the new year is an ideal time of year to create new habits.

Spices for Keeping Warm

Cinnamon

Turmeric

Cloves

Black Pepper

Spices for Destroying Mucus, Sore Throat, and Runny Nose

Honey

Cinnamon

Cardamom

Black Pepper

Ginger
Herb Formulas for Colds

Honey, Turmeric, Ginger, Black Pepper

Chyavanprash

Trikatu

Sinus Rinse

Month to Month Articles

For month by month guidelines on how to thrive through the winter, refer to these
articles:

Ayurvedic Diet for November / 10 Recipes for November

Ayurvedic Diet for December / 15 Recipes for December

Ayurvedic Diet for January / 15 Recipes for January

Ayurvedic Diet for February / 15 Recipes for February

Ayurvedic Diet for December

Cooking in the winter is a delight. As you stand by the warm stove, its heat
and aromas will fill your house. The winter chill is softened by this warmth. A
cozy evening indoors is all the more appealing when Jack Frost nips at your
nose. As you cuddle up by the fire with your loved one (human or animal), a
home cooked meal is a special way to enjoy the season.

Winter is the most still of the seasons. Ponds and lakes begin to freeze as the earth slows
into quiescence. Badgers, bears, and other woodland creatures are in their hibernation
burrows. Birds have migrated south to warmer climates. The midday sun brings little
relief; its warm rays seem to barely reach the earth. December's chill forces you to turn
up your collar and wrap your scarf all the way up to your cheeks.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for June
instead.

Psychology - Emotions at Year's End

December is an intimate time of year. Fond memories of times passed and years long gone
bring sentimental feelings for loved ones, family and friends. Long nights invite a cozy,
quiet ambience.

The holiday season is in full swing and will likely be filling up your calendar. It can be
challenging to stay grounded and adhere to routine when your social life is full of late
night celebrations that keep you up past your bedtime. Social activities may include rich
foods you try to avoid, lovingly offered. Couple that with the stress and excitement of
preparing for the holidays, and you could easily run yourself ragged.

This is a time for harnessing flexibility and going with the flow when possible. Don't make
yourself sick, but don't dig your heels in either. Embrace the season's joy, ripe with
surprises.

All hearts go home for the holidays. Whether hosting family or traveling to visit loved
ones, the challenges and rewards of family dynamics can bring out the best and worst in
everyone. Remember, each precious member of your family offers an important
opportunity for love, appreciation, and even for self-reflection - especially the ones who
drive you crazy!

The holidays can be an especially challenging and lonely time. Perhaps you can't get home
this year. Perhaps someone close you won't be attending holiday celebrations this year, a
child or a parent, or someone who is no longer with us. If you find you're one of those
folks feeling isolated, discover the joy of giving yourself generously to others by reaching
out to close friends, finding a place to volunteer and joining in community.

The days are short and dark in December leading some to feel depressed. Lack of
sunlight, gray skies and cold weather can make the days seem gloomy. On December 21st
in the northern hemisphere, the sun is at a low point in the sky. The short daylight and
relative lack of sunlight this time of year can cause depression due to vitamin D deficiency.
In Scandinavia, Alaska, and other regions north of the arctic circle, the sun never actually
rises above the horizon in December. You can take some cues from these northern
neighbors to ward off Seasonal Affective Disorder.

Whether stringing lights on your house, or lighting the menorah, light plays a starring role
in holidays around the world this time of year. A candlelight dinner is a warm way to
invite December's intimacy into your life, and lift your spirits. Get out in the sun midday,
even if just for 15 minutes, to ward off depression. Invest in a blue light, or think about
taking Vitamin D supplements. Wear bright colors. Move. Dance, walk, pilates, workout
videos, and racquetball - these will all get your blood moving, rekindle your metabolism,
and lift your mood. Whatever your pleasure find a way to get regular exercise - even if it's
indoors.

Climate

In December the air is crisper and drier. Your breath becomes visible. Cold air conveys
purity, a pristine winter wonderland, as the cold makes for less smell (heat makes scents
stronger). Snow begins to grace the landscape, making all things quietly beautiful. Early
winter seems to sparkle with romance. The bright white blanket contrasts the gloomy skies
and lack of sunlight. Smoke from chimneys evokes a warm cozy night by the fire.
Sprinkling the fire with some cedar wood, or even pine logs brings a crisp, dry aroma.

Be mindful of the dramatic swings in temperature - from warmth indoors to freezing

temperatures outside. Bundle up so you don't catch a chill as you make your way out into
the blustery cold. Avoid sweating this time of year when outside otherwise you'll catch a
chill. Dress in layers to do your best to keep body temp consistent. Refrain from cranking
the heat too high - which can dry out the air. Instead don your favorite wool sweater and
slippers around the house. A steaming hot morning shower before rushing off to work in
the bitter cold is not ideal. Your pores will be open and blood vessels dilated from the
shower, leaving your body and immune system vulnerable in the frosty air. Instead, give
yourself a cool rinse before getting out of the shower to avoid shocking your system.
Avoid going outside with wet hair.

December in the Body

Flus and colds are prominent in winter as your body reduces blood flow to the respiratory
system in cold weather, to retain body heat. Your lungs may be ill-prepared for sudden
exertion after stepping outdoors. Instead, let your body acclimate before dashing off. If
shoveling snow causes you to breathe through the mouth, your lungs may cool down too
quickly. If you feel cold, contracting pain in your lungs as you inhale, your lungs are too
cold and especially vulnerable to respiratory infection. Instead, breath through the nose,
and wear a scarf.

Nasal passages swell up when exposed to cold temperatures, to keep your sinuses warm.
This warmth is essential for immunity. Cold temperatures render the immune system of
the sinus inoperable. Your body may compensate with a runny nose, flushing bacteria out
of the system.
Generally breath becomes shallow in winter, Dry, cold air is less appealing to imbibe.
Counteract dry heat with nasya oil at night before bed. This will alleviate dryness and
open up the sinuses and lungs. You may also find relief through Trikatu, a classic
Ayurvedic formula for relieving excess mucus and Kapha.

Skin may be dry, pale and dull colored in winter due to vasoconstriction to the skin. Hands
and feet may look lifeless as your body reduces blood flow to extremities in colder
weather. To protect your skin, continue with abhyanga with Vata or Kapha Massage Oil
throughout winter. These oils also have warming herbs in them which restore color and
vibrancy to your skin. Oil also helps you retain heat so you feel warmer and your immune
system is stronger.

Be sure to dress warmly and break out your winter gear - don't wait for Santa to deliver
what you need to stay snug and dry as the first wisps of snow descend. This is a time of
year to protect your immunity by keeping warm and insulated. The dead of winter is a
time when both Vata and Kapha are easily aggravated due to the incessant cold. Warmth
is the only common remedy between the two!

Pitta in December

Pitta individuals welcome the refreshing cold air. However, they will notice their appetites
are even more ravenous than usual. Be sure to eat on time to avoid getting hangry! While
the cold and darkness balance Pitta, their tendency to burn the midnight oil is especially
detrimental during the darkness of December. The body needs extra rest this time of year.
Pitta needs to surrender to it.

Kapha in December

If you've overstuffed yourself in November, you may find your Kapha is aggravated in
early December - with symptoms of thick mucus and nausea. The string of winter holidays
is a strain on your body as it is is oh-so-easy to overindulge in sweets and rich foods.
Early December is peak season for stomach flu, nausea and Kapha type acid reflux. In
Kapha type acid reflux, a thick layer of mucus makes digestion sluggish. Find relief from
nausea with Joyful Belly's Digestive Bitters herbal formula. Use Mint Belly Bliss Tea to
extinguish the fire of acid reflux.

Rich, fatty foods make the blood thick and sluggish which depresses metabolism and
causes Kapha individuals to oversleep this time of year as well. The cold air, lack of
exercise, and rich holiday foods invite blood stagnation. December is the first month of
winter where signs of blood stagnation become prominent. Your skin may appear puffy and
inflamed, especially on your arms and legs and anywhere circulation is poor. You may feel
tired and sluggish both physically and mentally. This stagnation also further reduces
immunity.

To get your blood moving again, try taking a hot bath at least once a week. Dress in
layers and extra warm clothing, and drinking a 1oz glass of wine can warm up your blood
on a cold night. Wine is sharp and pungent, dilating blood vessels. In small amounts wine
gently stimulates the liver, which may be toxic and congested by the cold. Saffron and
turmeric both warm and move the blood and can be used in cooking or teas. Take caution
however not to catch a chill after drinking wine or tea or taking a bath. Make sure your
environment and clothing after these activities are very warm, otherwise you'll catch a
cold from the loss of body heat.

Vata in December

Vata individuals are still vulnerable to dehydration as cold air holds less moisture and
causes you to pee more. Licorice Root is sweet and demulcent. It can help moisten
tissues. Sip it in an herbal tea with a pinch of cinnamon as you sit by the fire to be sure
you don't dry out.
Muscles may be tense and constricted this time of year as they brace your body against
the biting cold. You may have to work harder to keep your muscles limber this time of
year. Muscle cramps may be more common in the neck, shoulders and feet. Keep yourself
supple by periodically massage sore muscles with Mahanarayan Oil.

Ayurvedic Routine for December

December is the prime month for overdoing anything and everything - holiday parties,
homemade christmas cookies, eggnog - you name it! It's easy to stay up past your
bedtime with Christmas specials on TV, children's holiday performances, late nights
shopping, wrapping gifts and long lines at nearly every place of business. Be sure to rest
your weary bones between these activities as your body would rather be hibernating than
tackling a trip to the mall after work.

Get to bed by 10pm. To ensure that your gut is not working overtime while you sleep,
don't eat after 8pm. Be sure to eat a warm breakfast before heading out into the cold. Sip
hot water throughout the day as it is warming, hydrating and mildly cleansing. As days
creep shorter and brisk air stings your skin, it's tempting to forgo exercise. Keep some
form of movement in your routine to prevent thick blood from stagnating and the dark
days from bringing you down.

Diet for December

By late December, the harvest bounty seems like a distant memory. Taking a moment to
reflect inward, you realize that you are happy for the change in pace. Not only because
the pantry is bare, but because your body really needs relief from the overstuffing of
autumn. You realize that Christmas really IS a lighter meal than Thanksgiving, in more
ways than one. While the Thanksgiving table is full of fatty desserts like cheesecakes and
pudding pies, Christmas treats are noticeably less rich. Sugar plums and candy canes steal
the spotlight instead.

The oranges of Thanksgiving give way to the deeper reds of mulled wine, dark brown
gravies, and the purples found in red cabbage. Cravings for these darker colors represent
your body's natural desire to build rakta, the red part of your blood. Every phlebotomist (a
person who draws blood) knows that blood can be separated into two parts, the clear
plasma part, and the red blood cells. Rakta is Ayurveda's term for the red part of the
blood. Ever notice that everyone looks pale in the winter?

Cravings for red colored foods are your body's attempt to put some color back in your
cheeks. These foods are also an important way to detox from too much celebrating. Red
and purple color in food is rare and indicates an abundance of anticancer and antioxidant
flavonoids. These phytonutrients increase the activity of the liver's detox enzymes, prevent
tumor growth, soothe inflammation and scavenge free radicals.

The December tastes to favor are sweet, salty, pungent and a hint of mild bitterness.
Sweet and salty tastes support you in keeping juicy while the air is still cold and dry.
Pungency warms you up and invigorates your blood helping to keep your cheeks rosy and
your mind alert. A little bitter helps in decongesting and detoxifying the body; ensuring
clear sinuses and strong immunity.

Enjoy pot roasts & baked hams. Indulge in plums, pomegranates, cranberries and cherries.
Medicinal amounts of mulled wine support healthy digestion and warm you up - an ounce
or two is plenty. Dark gravies, beets, seaweeds and red cabbage feed your blood. Cabbage
has been featured in many weight loss diets as a negative calorie food. It inhibits the
conversion of sugar and carbs into fat and speeds up metabolism. This property of
cabbage helps to balance the extravagance of holiday eating. Vinegar's sour flavor is a
cholagogue, meaning it purges toxic bile from the liver, and helps with fat digestion and
metabolism.

Try roasted pears with cloves instead of applesauce with cinnamon in December. Pears are
a hardier fruit common to northern climates, and thus associated with winter. Read on to
discover the benefits of cloves this time of year. Orange zest is a perfect December garnish
that will stimulate your digestion.

You are naturally more sedentary this time of year because of the cold and lack of
daylight, so while you need to stay grounded, you won't need veggies that are as heavy
as you did earlier in fall. Lighter root veggies such as jerusalem artichokes, rutabaga,
turnips and parsnips fill you up without weighing you down. Jerusalem artichokes have the
added benefit of being inulin rich. Inulin feeds the good bacteria in your gut, empowering
them to help you digest your Christmas cookies. Ginger and garlic stave off illness while
supporting digestion.

Continue to cook up soups and stews. Well cooked greens like collards and kale offer mild
bitterness. Adding them to your slow cooked stews and soups makes them easier to digest
- especially for Vata types.

Kapha individuals should begin weaning off dairy based desserts. Dairy's cold, moist and
heavy qualities easily make you feel sluggish and provoke excessive mucus buildup.

December is the peak harvest month for oysters. They provide a great source of the salty
taste as well as blood building vitamins. Season them with lemon juice to bring in the
sour taste.

There's a reason the endless marathon of Christmas songs keeps bringing up chestnuts
roasting on an open fire. They're a perfect snack for December. Their fiber rich content
keeps your blood from getting congested and they deliver a substantial amount of
antioxidant vitamin C - just what your immune system wants for Christmas!

Herbs for December

Warming, blood moving herbs are an important way to prevent blood stagnation in
December. Cold temperatures slow down the heart and cause blood vessels to constrict.
This makes skin appear dull and lifeless. It also causes a buildup of toxins. Holy Basil
steeped in a hot cup of milk is a perfect December treat to warm up and restore healthy
circulation. You'll feel warmed and nourished to the core. An additional 3 drops of
mahanarayan oil in your holy basil tea will strongly decongest the lungs.

Cloves are another strong vasodilator and move blood by pushing it to the surface of the
skin. Cloves have an earthy feel to them and an acrid taste. Sassafras also moves your
blood so you can feel your fingertips.Turmeric is renowned for being both warming and
anti-inflammatory. It cleanses, invigorates and thins the blood, making it ideal for
December. Cinnamon and dried ginger continue to be supportive for warming up the blood
(rakta).

Acrid taste, a combination of pungent and bitter tastes, disperses the accumulation of
moisture and activates vitality (prana). Foods with acrid taste are generally warming. They
get your blood flowing, like the sap of a cedar tree. Use Pushkaramool (Indian
elecampane) for damp, Kapha type respiratory issues that easily creep up this time of
year. Bayberry warms the ears, nose, and throat, staving off winter colds.

For the Lungs

If your lungs feel painful or cold due to breathing in cold air, protect your lungs with
Trikatu. Trikatu's expels cold directly from the lungs, preventing the onset of infection.
Trikatu's pungent taste and special use of pippali are the key ingredients to Trikatu's
healing qualities. For a home remedy try cinnamon or black pepper. Use honey and
cardamom to destroy mucus, soothe your sore throat and halt your runny nose.

The soothing, demulcent quality of licorice is especially useful if your airways are dried out
from indoor heating. Kapha individuals who suffer on damp days with excess mucus can
take trikatu to warm up their chest. A popular formula for asthma includes 10 drops of
mahanarayan oil.

After Holiday Celebrations

Use guduchi after celebrating with sweets and rich, fatty foods. Guduchi is the one herb
reknowned for healing all three doshas. It is especially helpful after too many December
cordials or celebrating with alcohol on New Year's eve. Additionally, laxatives are
supporting if your tummy is in a tangle after holiday meals. Vata should use haritaki, while
Kapha and Pitta can use triphala. Kapha's can also use punarnava to purge excess water
weight and strengthen the heart if they are feeling sluggish from the damp weather or
heavy meals.

Follow these tips as you weather December to ensure all is merry and bright when you
ring in the new year!

How to Celebrate with Food on Holidays and at Social Occasions

Rich foods and holiday libations may be difficult to avoid during this festive
season, or anytime you gather with friends and loved ones. Food is often the
centerpiece of social occasions, and an important part of relationship building.
It's important to participate, but you may find yourself eating foods you
normally wouldn't. Health challenges can resurface after these celebratory occasions,
starting with indigestion and a poor night's sleep. Fortunately, Ayurveda has many tips to
handle situations like this. Here's how to maximize the fun, while minimizing the damage.

The Effects of Celebrating

Celebrations with food may cause you to eat at a different time that your normal routine,
eat a larger quantity of food, or eat unusual or unhealthy foods. Healthy individuals can
usually tolerate these moderate transgressions with minimal effects. If your diet is
generally healthy, your level of resilience will be high. If you have a habit of celebrating
with food on a daily basis, however, your imbalances will start to accumulate,
overwhelming your strength and resilience.

As transgressions become more frequent, your body will give you simple signs that you
are approaching your limits. Not surprisingly, the food you eat affects your digestion first.
If you've stuffed yourself, your stomach may hurt. You may get acid reflux, food coma, or
gas and bloating.

After you digest the rich meal of carbs, fats and proteins, the extra calories and proteins
are absorbed into the bloodstream, making the blood thick. Sludgy thick blood plasma
bogs the circulatory and lymphatic systems. The result is mucus congestion the next
morning, or even high blood pressure as the heart struggles to move the thickened blood.
A sluggish circulatory system depresses your metabolism, making you feel tired, lethargic,
and your thoughts cloudy.

On a case by case basis, you may also notice imbalances in various organs and tissues
depending on your constitution. Usually, you will need to wait for these balances to be
cleared out of your body before heading off to another holiday party. Alternatively, you
can use herbs, exercise, and Ayurvedic wisdom to speed up the recovery process.

Before the Fun: Preparing Your Body for Celebration

Prepare your body for feasts and celebrations with a grace period of light, easy to digest
foods 24 hours before a big meal. When I was a boy, my mom would serve a light lunch
before the Thanksgiving meal. Similarly, a bit of austerity before your celebrations is a
gentle way to increase your strength and resilience. Don't fast completely, however, as this
will make you ravenous and likely to overindulge. Here are some pre-feast gentle food
recommendations:

Oatmeal with spices for breakfast

Soups or kitchari for lunch and dinner

Avoid heavy and sticky foods like wheat and cheese that clog the intestines.

Here are some more examples of light, easily digestible meals to enjoy the 24 hours
before a celebration

https://www.joyfulbelly.com/Ayurveda/recipes/guna/Easy/guna/Light

Before a big day of celebrations, especially if you will be celebrating late into the night,
keep your routine low key for 24 hours in advance as well. In other words, get to bed and
eat meals on time the day before.

Just Before the Celebration

A half an hour before the meal, or just before you leave your house, drink a digestive tea
such as Digestive Bitters, Trikatu or Hingvastak Churna. For extra effect, add a wedge of
lime and a pinch of salt to ensure you are well hydrated before the meal.

If you know you won't be able to stomach what's on the Thanksgiving table, eat a light
meal before you head over to the festivities and then eat lightly while there. If you have a
food allergy, abstinence may be necessary.

Social eating involves coordination, patience and inevitable delay. A meal scheduled for
7pm may begin at 8pm. Hunger pangs, low energy, and irritability signal distressed
digestion and blood, making folks "hangry." This should be remedied with a light, easy to
digest snacks before you arrive at your destination. Although snacking should generally be
avoided, in this case a snack will keep your system even keeled. Settling your stomach
has the added bonus of making it easier to go with the flow and be social. Here are some
quick and healthy snack options:

Kale chips

Dates Stuffed with Ginger & Almonds

Popcorn with Coriander & Cumin

Spicy Sunflower Seed Snack

Glazed Sweet & Spicy Pecans

During the Celebration

Your host may be embarrassed if you refuse certain foods, or take abnormally small
portions. Instead, be a gracious guest and accept what has been offered with love, unless
you have a food allergy. For seconds, eat more of what balances you, and less of what
doesn't. Chew food carefully as this will greatly minimize any ill effects of poor food
choices. Saliva contains lots of digestive enzymes, and can help break down and neutralize
offending foods.

If the social occasion involves drinking, use alcohol to your advantage (in moderation).
Sipping a small amount of alcohol with food can actually help your digestion, and is a
congenial way to participate in the social activities of the evening. Select light alcoholic
beverages mixed with tropical juices, sours or bitters. Avoid hard liquor.

Forgo harboring any guilt or regret over what you choose to eat, for these types of
emotions only serve to hinder digestion and assimilation. Instead, be sure to enjoy the
decadence of the food you indulge in by eating slowly and mindfully, savoring every bite.
Make sure portion sizes are moderate.

After the Celebration

Rest after the meal for fifteen minutes. Then take a short walk with a friend at the party.
This will help greatly help your digestion. Take triphala before bed to cleanse your bowels.

The day after the celebration, honor your body by appreciating the challenges it must
overcome to keep you healthy and balanced. Eat simply, and get back on a good routine.
The general rule of thumb is that you can relax and return to normal, less restrictive food
choices after you have eliminated the celebratory meal from your bowels.

When you work with your body, instead of against it, you will speed up the recovery
process and increase your resilience, which ultimately means you can celebrate more
often.

Remedies by Type

Digestive Imbalances (15 minutes to 6 hours)

Food affects the digestive tract first. Bowel health may be affected for up to 3 days
depending on your bowel transit time.

Imbalance Dosha Remedy

Stay hydrated. Take hingvastak
Gas or bloating Vata churna to improve digestion.
Massage the belly.
Avoid irritating foods like coffee,
Burning
Pitta alcohol, and hot spices. Take
sensations
Soothe Inflamed Intestines tea.
Avoid heavy foods like wheat,
Heaviness in the
Kapha cheese, dairy, and sugar. Take Mint
GI
Belly Bliss as a digestive aid.
Try a wedge of lemon to neutralize
Acid Reflux Vata / Kapha acids in the stomach. Sleep on an
incline. Belly breath.

Blood Imbalances (3 hours to 24 hours)

After the food is digested, it is absorbed into your blood, creating blood level imbalances.

Imbalance Dosha Remedy

Insomnia, Keep warm, get to bed on time,
Vata
scattered and take Dashamoola.
Hot flashes, Reduce heat with a liver cleansing,
Pitta
rashes, acne or liver support formula.
Feeling cold,
Kapha Cleanse your lymphatic system.
lethargic

Nervous System Imbalances (3 hours to 24 hours)

Once the imbalance is in the blood, the nervous system is affected. The nervous system is
highly sensitive to changes in blood chemistry.
 Imbalance Dosha Remedy
Hyperactivity,
Keep your routine low key, eat and
scattered Vata
get to bed on time.
thoughts
Avoid spicy, irritating or intense
Irritable, critical Pitta
flavors. Keep your body cool.
Depressed, Take a hot bath. Cleanse your
Kapha
overwhelmed lymphatic system

Summary of Remedies

Support Digestion

Prepare the stomach a half hour before the meal with a ginger, lime and salt appetizer .
Chew your food as thoroughly as possible as you enjoy the company of good friends and
family. It's easy to become so involved in the table's banter that you forget to masticate!

Eat Early

Lunch is the ideal meal for social feasts and eating out. Otherwise, schedule large dinners
at 4pm while the body is still strong and to digest food completely before bedtime.
Desserts have become a social norm at gatherings, however damaging to digestion, and
should be served by 6pm. Eating after 8pm may be impossible to avoid for some social
occasions. In that case eat lightly. Overnight, undigested food becomes stagnant in the
blood and weighs you down, provoking Kapha and mucous.

Indulge Wisely

Follow good eating habits during the entire meal. Eat easy to digest foods first. Indulge
only small amounts of difficult to digest foods. Instead of store bought cakes and pies,
make your own healthy homemade desserts. Aim to have dessert shortly after the main
meal. This will ensure that you don't overdo it with sweets and that you avoid eating too
close to bedtime for the body to have any time to digest. Ideally meals are at least four
hours apart so that the digestive tract has time to complete digesting one meal before it's
beckoned to process another. If you eat your main meal and then dessert an hour later,
the turkey that's still in your stomach now has to wait for the pumpkin pie you just
gobbled to be ready to move onto the small intestine. This type of digestive backlog can
easily create toxic metabolic waste (ama) which clogs your channels and weighs you down.

Take a Walk

Shortly after your meal, take a short fifteen minute walk around the block. Invite other
guests to join you in getting some fresh air. Enjoy the quality time and focused
conversation such an outing invites. It can be the perfect way to connect with that loved
one you haven't seen in forever and it will benefit both of your digestive systems.

Massage Your Abdomen, Stretch

Before bed and the next morning, massage your abdomen gently to encourage good
elimination. Stretching your abdomen with various yoga poses the next morning can
encourage complete elimination. Exercise also helps to clear out your blood and lymphatic
system from accumulated toxins.

Digestive Bitters

Digestive Bitters before and after a meal can regulate blood sugar, help digestion, reduce
heartburn, and encourage a cleansing elimination of the bowels.

Cleanse the Bowels Afterwards

Take triphala at night before bed. Triphala is a mild laxative that cleanses and restores
bowel health after an indulgence.

The following day, eat light and simple. Easy to digest foods like kitchari or ginger carrot
soup the following day give your digestive tract a breather.

Conclusion

Follow these simple tips this Thanksgiving, and at all your holiday celebrations to safely
enjoy and celebrate with family and friends this holiday season. Use the wisdom of
Ayurveda to ensure your holiday feast is something you, your health, and your GI tract
are grateful for.

Ayurvedic Diet for January

The quiet solitude of January makes it a perfect month for deep thought,
rest, and contemplation. The dark, introspective winter seems to bury all the
hustle and bustle of the holiday season, bringing the previous year to a
complete rest. As the earth becomes frozen solid, the barren landscape is
motionless, save maybe the sound of cheery winter finches. From this place of frozen
stillness, we let go of the past year and restart the calendar - a new book with 365 blank
pages.

Do you live in the Southern Hemisphere? You may need the Ayurvedic Diet for July
instead.

Climate

Any venture out into the winter wonderland sends shivers down your spine as
goosebumps tickle your limbs. The biting cold and sharp winds are likely to keep you
bundled up indoors. When all is frozen, water itself seems dry, as in the dryness of a
frozen lake or crisp frost on a windowpane.

January is the coldest month of the year in the Northern Hemisphere. Sharp, chilling winds
are eclipsed by a dreary gray sky. The cold can seem biting, bitter, and unforgiving.
January seems barren, save one solitary bird darting across an overcast sky. Dark days,
frigid nights, and impending snow keep most animals under the covers. Yet, the stillness
of the landscape brings about a special peace as silence and recurring blankets of snow
seem to create a soft hush of Siberian grandeur.

Psychology

Now that all has stopped and time itself seems to be sluggish, make the most of this quiet
opportunity to establish new habits. The impulse to bundle up and spend more time
indoors draws you naturally inward anyway. How will you focus on your spiritual growth
this year? What about your physical health? Start by journaling your thoughts, revelations,
and intentions for the new year. Then, discuss these ideas with those closest to you. Make
a final list of changes you want to make and take a step in the right direction to
implement your goals.

This is the month where it takes determination to make it through the desolate winter.
January is called "the dead of winter." The Monday of the last full week in January is called
"Blue Monday", because statistically it is the most depressing day of the year.

In every end is a new beginning, no matter how painful the transition. The sharp, biting
cold of January seems to capture the bitterness of life's transitions. Then suddenly, when
all seems hopeless, spring returns. It seems January's solitude and bleakness is an
essential part of the process. January is a time to contemplate how God is calling you and
planting the seeds of new beginnings. If you're feeling down, cheer up! It all gets better
from here.

January in the Body

Ayurvedically, January is a month of transition from Vata dryness to Kapha wetness. Early
winter until now has been characterized by the body scrambling to protect itself from ever
dropping temperatures and dry winds. Now that temperatures have bottomed out, and
soon will begin to rise, the dry period is over.

This time of year the darkness and cold can leave you feeling sluggish and very sleepy,
with noticeably less energy. Instead of the extroverted busyness of December, your body
is using energy for other things. In Chinese medicine, January is considered to be the
most yin time of year - a restorative time to rebuild tissues, rest, and reflect inward before
you spring back into action mid-March.

Your body continues to adapt to the cold air. As you step outside, breath becomes visible
and your body becomes chilled to the bone. Your nose becomes stuffed as nasal passages
swell up to protect delicate respiratory tissue from the cold. Skin goes numb as capillaries
restrict blood flow in an effort to preserve heat. Less blood flow and lack of sun exposure
also make the skin look pale and dry. You may feel as if you look ten years older in
January, but don't despair! It's just the cold.

Your heart rate slows with the colder weather, leading to systemic blood stagnation. The
body concentrates most of your blood at the core to keep your vital organs warm. This
effect also leads to stronger digestion for everyone.

Kapha in January

Cold is depressing to Kapha and keeps them in hibernation mode. Dampness also makes
Kapha individuals feel sluggish. Kapha's cold is a stagnant, heavy cold. It's the kind of cold
that turns a lake into a solid body of ice.

Kapha individuals will need to resist the urge to oversleep. They should instead wake early
and engage in some form of aerobic exercise to get their heart rate up and blood
circulating before eating breakfast. Kapha types will notice a sense of heaviness come
January. Their bodies have become weighed down from a fall diet of heavier foods. If they
don't begin burning their stored winter fat in January, it may solidify until spring causing
congestion and stagnation in the body.

Vata in January

Like Kapha, Vata is cold. But cold makes Vata people frenetic, full of fear, anxiety, and
hyperactivity. Vata cold is characterized in the body by shivers. The cold will still chill them
to the bone quite easily, so it's important to bundle up in layers to ensure they stay warm.
However, Vata types may notice a renewed sense of calm after the dispersing energy of
fall subsides. Rest is almost always good medicine for Vata types and January's cold, dark
days invites deep sleep and rejuvenation.

While Kapha types in particular can begin to think about lightening up their diet, Vata
types will need to continue eating hearty meals to maintain an insulating layer of fat. The
seasonal movement from dryness into moisture is slow and subtle until the warm spring
temperatures melt the accumulated moisture and send it running. Vata types may benefit
from keeping a humidifier on at night to counter the blasts of dry indoor heat.

Pitta in January
Pitta types continue to enjoy the cooler weather. Like Vatas, Pitta will need heavier foods
to stay resilient and avoid depletion in January.

Ayurvedic Routine for January

Hibernate, reflect, dream. Plant and nourish the seeds that will bloom in spring. Good
sleep is at the top of the list in January and should come easy for most. Get to bed by
10:00 pm. It's good to wake with the sun, but don't force yourself to wake much earlier
than that - this is the time of year when you naturally sleep more. To support an early
bedtime and good rest, finish eating by sun down. Keep warm, especially your core and
low back; the kidneys are particularly sensitive to cold.

Continue to practice abhyanga daily with Vata, Pitta or Kapha massage oils depending on
your dosha to keep skin supple and moisturized. The extra layer of oil will also keep your
warmer! Kapha types can rub Vacha on their body after abhyanga to remove excess oils
for an especially enlivening finish.

The lungs and sinuses need extra care so use Neti pot and nasya oil daily to ensure good
respiratory health.

Add regular breathing exercises (pranayama) to your daily routine to keep your blood
moving. Continue with gentle movement typified by yoga, qigong, and/or tai chi. Whatever
style of movement you choose, go easy on yourself.

This is a prime time to deepen a contemplative practice as there are few distractions
grabbing your attention in January. Keep a dream journal. Dive, like a deep water whale,
into the recesses of your subconscious. Engage in more thoughtful creative activities like
knitting, drawing, writing, or composing a new song. The stillness and calm make fertile
ground for creative exploration. Be honest with yourself and change bad habits now. Plant
the seeds you want to bring to fruition this spring.

Diet for January

Sauerkraut and other sour, fermented foods take center stage in January. Enjoy them, as
well as vinegars, pickles, and pickled beets. Pickled garlic is also one of our favorites this
time of year. These foods were traditionally the only foods available in late winter, and
they are perfect for the season! Many fermented foods are both warming and sour, which
will not only create heat, but also moisten your glands and even your skin. These sour
foods soften your skin, combating dryness as they release oils with the opening of the
pores. A tablespoon of red wine at night will warm the blood, move stagnant blood, and
even help cleanse the liver. If you're trying to lose weight, choose light, pungent ferments
such as pickled garlic. Or, if you're a Vata type and need something heavier, indulge in
sour cream instead.

Grapefruits ripen in Florida in January. Their heat, bitterness and sour taste are perfect for
the January climate. Oranges also come into season and, although less bitter, they are still
helpful.

In January, notice that fat and sweet cravings subside with the transition from Vata to
Kapha season. Your body no longer needs to develop a layer of fat to insulate the skin - it
already has. In honor of that impulse to eat less, Kapha types can fast from heavy grains
and dairy to "decongest" the blood and get a jump start on the spring. Light grains include
those with a little bit of the rough quality, such as brown rice, quinoa, millet, or
buckwheat. Avoid heavy breads and wheat.

Warm, substantial foods are still important because it's cold outside. Broth soups with
lighter root vegetables make an ideal January meal. Warm, bitter root vegetables such as
turnips, rutabaga, or parsnips work best. These root vegetables still have the heartiness
you'll need for winter, but they gently coax your body into the natural cleanse cycle that is
coming in February. You may even notice mild cravings for bitter foods start to resurface
in January after a long summer and autumn hiatus.

Pungent foods and spices, such as pungent broth soups made with ginger, turmeric, bay
leaf, and black pepper will all help to keep you warm and mobilize fluids. Cinnamon assists
in maintaining good circulation and a healthy blood sugar balance. Hing , fenugreek, and
black cumin are all hot bitter spices ideal for Vata and Kapha in winter. Pungent foods
should not be eaten before trekking outdoors into the cold, as they open your pores and
leave your body vulnerable to catching a chill. Instead, have these spices at home during
dinner. For dessert, Kapha can enjoy lighter options such as baked pears with cardamom .

Herbs for January

Cleansing & Invigorating the Blood

January is the most important month to cleanse & invigorate the blood, which becomes
very stagnant due to the cold. Cleansing is even more important if you've been celebrating
too much over the holidays. Start off with a 3 day kitchari cleanse . Then, choose these
herbs to enhance the cleansing effect.

Hot bitter herbs cleanse and invigorate the blood perfectly. Foremost among these are
Chitrak, Shilajit, and Guduchi. Shilajit is a rejuvenative that cleanses the urinary tract and
lungs, while bolstering strength and supporting the immune system. It purifies the blood
and helps remove excess Kapha and natural toxins from the tissues. Guduchi has the
unique effect of balancing all three doshas and acts as a hot bitter to cleanse the blood
and liver. Chitrak is a powerfully hot blood tonic. This Blood Cleanse Tincture contains
Sassafras, which cleanses and moves your blood so you can feel your fingertips.

Trikatu is a cardiac stimulant that warms your lungs and gets your blood moving. Use
Triphala to cleanse your bowels.

Respiratory Health

As a hot bitter, Pushkaramool balances both Vata and Kapha. It is especially useful for
damp, Kapha type respiratory issues that easily creep up this time of year. Sinus Rinse
Drops contains Bayberry to flush the ears, nose, and throat, push winter cold out of the
sinuses. It also contains turmeric, one of the foremost hot bitter herbs for invigorating the
blood. Goldenrod warms and tonifies the kidneys which are especially susceptible to frigid
temperatures. Bacopa warms the body and clears the mind, bringing back mental acuity
after a brain fog.

Weight Loss

It's no coincidence that the start of January brings many New Year's resolutions aimed at
weight loss. In fall you crave fats and heavier foods to build up an insulating layer to
protect you from the impending cold. By January, you've reached your fat limit. The rich,
heavy foods that seemed so appetizing in the fall, can easily feel like lead in your belly. As
the season shifts from the Vata season of fall and early winter, to the Kapha season of late
winter and spring, so do your cravings. Your body moves from scavenging to build fat into
beginning to shed fat. Favor a diet of lighter, Kapha pacifying foods to harness this
potential. Herbs that can support this process include trikatu and/or bitter orange peel.
Trikatu is the quintessential Ayurvedic herb formula for pacifying Kapha. It's warming
pungency serves to melt weight away. Bitter orange boosts the thyroid. It also contains
synephrine, a drug aimed at encouraging fat loss. It acts to constrict blood vessels,
increase blood pressure and increase the heart rate.

Weight Away is a cleansing formula with herbs traditionally used for weight loss, managing
food cravings, boosting circulation, and encouraging proper fat and sugar metabolism. It
cleanses the entire system after heavy meals leave you feeling tired and drowsy.
By eating seasonally and honoring your body's cravings, cleansing and the weight loss
cycle starting in January happens naturally.

Cooking

Stocking Your Ayurveda Pantry

Each day, you have a choice. You get to decide what food will nourish your body. Diet
choices have a significant influence on how you think, feel, look and act. More often than
not, in the midst of modern life, these choices become one of convenience rather than one
of consciousness.

Food is your first medicine in Ayurveda. A good diet maintains good health while a bad
one leads to disease. Although a good diet starts with good intentions, to turn those good
intentions into a habit of wellness, your pantry must be appropriately stocked. Stocking
your pantry is step one in creating wholesome, nutritious meals.

Stocking an Ayurvedic pantry is an enjoyable and straightforward process, so no need to

be intimidated if you are a beginner. Almost all the ingredients are easily sourced from
your local supermarket, and only occasionally will you need to order something online or
visit an Indian grocer.

Most items are very inexpensive too. In fact, you may notice a reduction in your weekly
grocery bill! Not only this, but Ayurveda offers a wonderful way to simplify your kitchen.
When you have the right tools and stick with pantry staples, shopping and cooking become
a breeze and far less time consuming. It's also empowering to know you are making
conscious choices with your food and contributing to your wellness in an easy and
manageable way each day.

Once your pantry is stocked, you'll be ready to start your Ayurvedic lifestyle .

Fundamentals of an Ayurvedic Pantry

As you transition your pantry to an Ayurvedic one, you'll start to notice some uplifting
differences straight away. Most notably, packaged and processed foods are basically
nonexistent. The focus is on whole, fresh, seasonal foods. You may also start to notice that
you want to eat the food in your kitchen, instead of rushing off somewhere to grab a
quick and uninspiring bite to eat.

Ayurvedic cooking draws you in through all the senses. You'll have fun with colorful
ingredients, a variety of textures, enticing tastes and fragrant smells. Each item in an
Ayurvedic pantry is specially selected to ensure your body and mind receive the best
quality nourishment. All so you can experience true health from within.

Your new pantry will boast a variety of tastes, and this is no coincidence. Ayurveda
promotes the inclusion of all six tastes in your meals, namely sweet, sour, salty, pungent,
bitter and astringent. Each of these tastes has their own unique therapeutic role in the
body: sweet cools and builds strength, sour moistens and stimulates digestion, salty brings
flavor and soothes the nervous system, pungent stimulates digestion and burns toxins,
bitter clears excess heat and cleanses the blood, astringent dries excess fluid and tones
digestive organs. It's important to balance these six tastes according to your body type
and not consume a diet excessively rich in any one in particular. For example, too much of
the sweet taste will aggravate Kapha dosha, increase weight and the risk of developing
diabetes. If your diet is too heating and pungent, this will increase Pitta and can damage
the lining of the digestive tract. Eating mostly astringent foods is likely to leave you with
dry skin and feeling constipated, aggravating Vata. Balancing the six tastes keeps the
doshas in line and your palate satisfied.

Example foods for the 6 tastes (plus aromatic):

Sweet: honey, raw sugar, maple syrup

Sour: lime, lemon, yogurt, vinegar

Salty: mineral salt, seaweed

Pungent: black pepper, ginger, cinnamon

Bitter: kale, endive

Astringent: pomegranate juice

Aromatic: peppermint, cardamom, eucalyptus essential oil

What to Avoid

Taking certain items out of your pantry is just as important as putting new ones in. The
first items to avoid are any products containing corn syrup. Corn syrup is a highly
processed sweetener that you will find in many cereals, sodas, juices, condiments and
candy bars. It has been closely linked to many health concerns, particularly inflammation.

Another food that has no place in an Ayurvedic pantry is any type of hydrogenated oil.
Hydrogenated oils are processed by adding hydrogen to extend the shelf life of the
product, but renders the oil rancid. Examples include margarine and vegetable shortening.
Hydrogenated oils are also found in most fried food and baked goods. They have an
adverse effect on cholesterol levels by raising LDL (bad cholesterol) and reducing HDL
(good cholesterol).

Other foods to start weaning from your pantry are white sugar, refined flour, alcohol and
caffeine. All of these foods produce a stimulant effect in the body and aggravate all three
doshas. It is difficult to completely avoid processed and prepackaged food in modern life,
but it is important to moderate your intake and check the labels to avoid the above
ingredients.

Speciality Ayurvedic Items

There are a few items that every Ayurvedic pantry should have on hand at all times.
These are your 'must haves' and should be topped up regularly to ensure you can always
prepare a suitable meal, even if your grocery day is still a while away.

Ghee is possibly the most important ingredient to keep stocked in your Ayurvedic pantry.
Ghee is made from butter that has been heated to a certain point. In this process, it is
purified as the difficult to digest milk solids are separated and removed. What remains is
pure, golden ghee - it has the comforting taste of butter without the heaviness of dairy. It
can be used like most other oils for baking, roasting and frying, but it is much more than
a simple cooking oil. Ghee is highly revered in Ayurveda for its medicinal properties. It
acts as an herbal carrier, transporting the benefits of herbs efficiently through the body. It
is cleansing, anti-inflammatory and acts as a nutritive tonic helping you build strength. It
simulates digestive strength (agni), promotes immunity and vitality ( ojas) and nourishes
the nervous system and the brain. It has one of the highest smoke points of oil, about 485
F.
Basmati rice is the grain of preference in Ayurvedic cooking and it is known as the king of
all rices. Sweet, heavy and cool, it is grounding and nutritive. Basmati is very easily
digestible in comparison to other types of rice and is a welcome break for your digestive
system. It is also known as a sattvic food, meaning it imparts light and clarity to body and
mind.

Mung beans are the most important legume to have in the kitchen. Dry, light and easy to
digest, they are utilized for their cleansing properties. Their astringent taste tones the
digestive organs and helps purge mucus from the bowels. They have a scraping effect in
the body which draws out digestive toxins. Their light nature means they are useful for
weight management while their cooling energy reduces inflammation.

Coconut oil is the second best oil to have on hand in your pantry, after ghee. Sweet and
cooling, it is also anti-inflammatory and adds a creaminess to cooking. This oil soothes an
aggravated nervous system, boosts energy and calms an agitated mind.

Limes are also a 'must have' on your shopping list. The juicy splash of sour lime atop your
meals stimulates the secretion of saliva and digestive enzymes. It cleanses, cools and also
stimulates the release of bile from the gallbladder, promoting efficient fat digestion and
absorption in the small intestine. Plus, it adds a refreshing burst to many meals.

Stocking the Spices of Life

By introducing some basic herbs and spices to your pantry, you'll turn your kitchen into an
herbal apothecary. With these spices, you'll be able to create dosha balancing combinations
for yourself, family members and friends. Ayurveda teaches that you are not only what
you eat, but also what you digest and assimilate. You can have a perfect meal in front of
you, but if you can't digest it, the nutrients are of little value. Cooking with spices will
strengthen your digestive capacity and also make your meals tasty and desirable. Here
are some of the most important ones to stock up on.

Cleansing cilantro is suitable for all body types and is the perfect herb to add for some
fresh garnish. A cooling digestive, it will balance a spicy curry dish. The benefits of
turmeric are innumerable. This blood cleansing, toxin burning, anti-inflammatory root will
brighten up and add color to your meals. Fresh ginger is one of the most well loved herbs
in Ayurveda. Known as the universal medicine, it is a true panacea. You can grate it into
meals or boil up as tea. However you like to have it, make sure you always have some
fresh ginger in the house.

Salt moistens the mouth and allows you to better experience the taste of your food. A
good quality mineral salt like Himalayan rock salt is preferable over sea salt. Cardamom's
versatility means it works well in both sweet and savory dishes. Its aromatic nature
relaxes the body and cleanses excess mucus. Coriander, cumin and fennel seeds should
also hold a regular spot on the spice rack. These three seeds are a powerful cooling
combination to reduce inflammation, expel excess water weight and benefit digestion. Add
to meals or brew up a cup of your own detox tea.

Aromatic and pungent, cinnamon and cloves are both great to add to sweet treats or
breakfast oats. They warm cold hands and feet, stimulate circulation and are expectorants,
clearing mucus from the respiratory system. You may have difficulty finding hing in your
supermarket, but you can purchase it on Joyful Belly. You only need a pinch or two of this
bitter and pungent spice. This is enough to help balance gut flora, kindle digestion and
benefit breathing. Hing is particularly useful in rendering beans easier to digest.

What to Buy?

Generally, an Ayurvedic diet is personalized and takes your unique body type into account.
Foods are classified by dosha, qualities (gunas) and taste (rasa) and are selected to work
with your particular imbalance. For a diet specifically tailored to you, try our Personal
Recipe Book. There are, however, a range of ingredients that are perfect pantry staples
because they are mostly 'tridoshic', meaning they are suitable for all body types. This
makes life even easier if you are shopping and preparing meals for your family or a group
of friends.

Grains

Grains provide fuel for the body and keep you feeling full. They are mostly sweet and
heavy and will make sure you stay grounded. Favor whole grains if you can digest them as
they have a higher fibre content and steadily release energy. Grains stay fresh for a
maximum of six months, but it is essential to store them in a clean, dry and airtight
container. Pick one or two per week from basmati rice , amaranth, barley, oats and quinoa.
Some grains are heavy and slow digestion down. This selection above offers a lighter
choice of grains that are easier to digest while still satisfying your appetite.

Beans

Beans are a great source of plant protein for those following a vegetarian or vegan diet.
They must be cooked carefully or they will cause gas and bloating due to their astringent
taste and dry quality (particularly in Vata types), so ensure to add digestive herbs and
spices to beans such as fennel or hing. Dried beans will keep for about a year as long as
they are stored appropriately, so feel free to buy in bulk. As mentioned previously, mung
beans are the most superior in Ayurvedic cooking. For variety, mung, red lentils, chickpeas
and tofu are also good pantry choices (*note that tofu must be stored in the fridge).

Vegetables

Fresh and seasonally selected vegetables is where you can get really creative with your
cooking. These add a range of vibrant color to your meals including deep greens, bright
oranges, blood reds, sunny yellows and rich purples. Fresh is always best with vegetables,
and they lose their vitality after sitting in the fridge for more than 3 days. Pick a selection
of two to three vegetables, and purchase them every two to three days to get the best
quality. Rotate veggies to ensure you are getting the variety of the six tastes you need.
Some of the most appropriate to get you started are asparagus, bean sprouts , beets,
cauliflower, fennel, green beans , kale, leeks, lettuce , okra, sweet peas, squashes,
potatoes and zucchini.

Fruits

Fruits, like vegetables, provide color and variety in your diet. Pick a selection of four to
five each week, and make sure to eat soon after purchasing. It's not always possible to
eat organic foods, but fruits in particular are good ones to source (mainly because you eat
the skin of many fruits which have come into contact with harmful pesticides). Most fruits
are sweet, light and juicy and will keep you cool, cleansed and hydrated. Start with your
favorites from blueberries, apples and pears (best eaten cooked), dates, red grapes,
lemon, lime, peach , mango, pomegranate and soaked prunes and raisins. Remember the
Ayurvedic food combining rule that it is best not to combine berries, melons or dried fruits
with other fresh fruits in the same meal.

Animal Protein

Animal proteins are usually heavy and anabolic in nature, supporting healthy tissue
growth, development and repair. It is recommended not to overindulge on difficult to
digest red meat. Some of the more sustainable options to have in the fridge are chicken,
turkey, freshwater fish and eggs. If you can, find a good butcher with locally sourced
organic meat and purchase once or twice each week. It is especially important to be sure
all animal products are organic.

Nuts and seeds

Nuts and seeds are heavy, oily and dense. They can be a little hard to digest, but soaking
them beforehand or blending them into a nut or seed butter makes it easier on your
tummy. Nuts and seeds add texture variation and a nice crunch to meals, or are a
sustaining afternoon snack. Sprinkle some pumpkin seeds on top of your lunch, or keep
some almonds at your workdesk to curb afternoon cravings. Almonds, coconut flakes ,
pumpkin seeds and sunflower seeds are the most 'tridoshic' options.

Dairy

With dairy products, homemade varieties are desirable over their store bought
counterparts. This is because store bought dairy (like yogurt) is heating, sour and can
ferment in the stomach. Homemade yogurt, homemade buttermilk (takra), cottage cheese
and organic cow's milk are the preferred dairy sources in an Ayurvedic diet. They nourish
nervous tissue and build strength. Generally, there won't be any preservatives if you are
making some yourself or buying organic, so be sure to enjoy when fresh.

Sweeteners

Everyone needs a little sweetness in their life, and trying to cut this taste out completely
is virtually impossible. Sweeteners play an important role in Ayurveda for grounding the
nervous system, building tissue and bringing contentment. However, processed sweeteners
will have the opposite effect and often leave you in a sugar rush tail spin. Use some raw
honey or maple syrup in moderation to satisfy your sweet tooth.

Start your Pantry Today

Revamping your pantry is a great first step to starting your new Ayurvedic lifestyle.
Removing the most unhealthy foods from your pantry is something you can do
immediately - even today! Then, as your budget allows, you can replace other items,
adopting a slow and steady approach.

After a short while, your pantry will be a model of Ayurvedic nutrition principles and you'll
be able to create delicious recipes with complete ease. Not only will you see the benefits
in the kitchen, you'll begin to feel the benefits in your own body. So many people are
undernourished even though they are eating more than enough food. The modern
paradigm favors quantity and convenience over quality. Ayurveda promotes just the
opposite.

Feed your body with high quality foods and you'll be rewarded with increased energy,
efficient digestion and improved moods. With a little time, care and preparation, you can
say goodbye to rushed dinners after a long day of work and haphazard meals thrown
together on a whim. Experience true nutrition through your own Ayurvedic pantry.
Discover how you can improve your zest for life using these simple, wholesome
ingredients of an Ayurvedic diet.

How to Design Recipes with Ayurveda

Recipes, as tasty as they are, are designed just like herb formulas in Ayurveda. Food is
medicine. Ayurvedic practitioners are adept at crafting tasty formulas (recipes) for the
benefit of their clients. After tasting one of these delicious creations, you may be
wondering, how do they do it?

Crafting your own recipes can seem like a mystical or magical talent, a knack you're born
with or without. The fact couldn't be further from the truth. Designing recipes for taste and
medicinal effect is a skill you can acquire through a bit of training. The skill is both fun to
learn and even more fun to eat. You'll find that in Ayurveda, the better the food tastes,
the healthier it is for you.

Naturally, artistic vision is one essential part of this creative process. You close your eyes
and envision what you want to eat. But as necessary as this is, artistic vision isn't
sufficient to create a delicious recipe. You need a technique to pull it all together, to
compose the recipe. The thoughtful composition of recipes is essential to your skill in
wielding food as medicine.

Experienced artists don't just sit down to create; they form a plan, organize the basic
elements, and arrange the pieces and parts they have envisioned. Architects, composers,
painters and photographers all study composition. They are aware of certain key elements
in their vision - the structure of the their design. A photographer knows where to position
their subjects. An painter knows which colors will evoke which feelings. An architect is
master of building materials, and knows their strengths and properties.

Similarly, a chef must also study the basic building blocks of recipes, something we
specialize in at the Joyful Belly School of Ayurveda . We give our students a method to
design recipes. Once you begin to see the composition behind recipes, complex recipes
seem simpler and easier to remember. With this method, you too can design incredibly
complex meals without it being overdone or garish. There's nothing worse than creativity
gone wild when it comes to food - all the flavor is lost in the overwhelm. Good art and
medicine is simple, yet subtle and profound.

Why Learn this Simple Technique?

Have you ever flipped through the pages of a recipe book, found something tantalizing,
only to find the ingredients are missing in your cupboard? Or that they are mismatched to
your body type? Or, that you like the idea of the recipe but you may not like a particular
ingredient?

Once you know how recipes are designed as a whole, how they are composed, you can
easily swap out ingredients. You can adapt the recipe to a very similar result uniquely
suited to you, balancing the qualities of foods that might normally be problematic for you.
The composition helps you think strategically about the recipe.

Composition helps you to see the recipe as an expression of an idea, rather than a specific
formula. In addition to crafting deliciousness, when you can see the composition of a
recipe behind the particular ingredients, the recipe becomes modular - meaning you can
remove and insert components according to your fancy and constitution . Composition
reveals the reason why certain ingredients have been included, and how it all fits together.
Here's how we do it.

How to Compose Your First Recipe

First, we'll explain the building blocks of composing a recipe. Next, we'll provide a
worksheet you can download to create your own recipes.

Step 1: The Base

Begin your creative process by selecting the base ingredient(s). The base usually consists
of one carbohydrate and/or one protein. These base ingredients are the ones that fill your
belly and give you satisfaction. They are the foundation upon which flavors are added. The
base ingredients constitute the heavy, grounding, substantive macronutrients of the meal.

Often, base ingredients will be very versatile and suitable for many recipes. Some of the
most common base options include rice, potatoes, legumes, chicken, flaky fish such as
flounder, taro root, tapioca, most grains, pasta, and bread. The blandness of these
ingredients makes them compatible with many different recipes. Foods that still fall into
this category but are less bland include beef, lamb, and eggs. As you construct your recipe
from the bottom up, build from these bland base ingredients then work your way up to
more flavorful choices. If you start with flavorful ingredients first, you choices will be more
restricted later on.
We'll walk you through how to do this with an example - Spaghetti Squash Pasta
Primavera. Rather than use traditional, heavy to digest pasta which is typically aggravating
for Kapha types, we've substituted a lighter food called spaghetti squash - making the
base ingredient of the dish suitable for all doshas. It's similar texture and consistency to
pasta and the fact that it's a generally bland ingredient on its own, make it an easy fit.

The above example illustrates of how you can easily substitute elements in a composition,
swapping butternut squash for pasta.

Step 2: Accompaniment

Next comes the accompaniment which is usually 1-2 ingredients. Accompaniments

generally have more flavor than the base and offer micronutrients such as vitamins and
minerals.

Veggies like carrots, beets, turnips, kale, peas, and bell peppers can all fit this bill. In the
Spaghetti Squash Primavera example, tomato is the accompaniment. While the
accompaniment is often a vegetable, it doesn't have to be. For example, bacon could
accompany your potato salad. Sunflower seeds could add crunch to your hummus wrap.

Ayurvedically, the accompaniment can also balance the medicinal qualities of the base. If
the base were a heavy ingredient like potatoes, the accompaniment could be a light green
such as kale. In this way, practitioners create balanced recipes that also serve as
medicinal "herb formulas".

Step 3: The Sauce

Once your base is adequately accompanied, move on to choosing your sauce. Sauce is
about taste, not flavor. What's the difference you may wonder? Flavor is perceived in the
nose, while taste is sensed on the tongue. The sauce is what tickles your taste buds,
defining the experience of your masterpiece on your tongue. Your sauce creation also
determines the liquid, salt, fat and ratio of the 6 tastes present in your meal. Typically
most of the meal's fats are concentrated here.

Sauces are important! Typically, even non-Ayurvedic chefs spend alot of time studying the
chemistry and composition of sauces. Think of roux, bechamel sauce, hollandaise, and
gravies. We can divide the sauce into two components, texture and taste.

Step 3a: Select the Texture

It's the sauce part of the recipe creation that determines the ultimate texture. The texture
of your dish will be on a spectrum from soup to roasted. Vata types do best with plenty of
fluids, and will often choose a soupy texture. Kaphas need less moisture and may opt for
no sauce at all resulting in a dish that's roasted, dry, or baked. Even a simple sautee of
your ingredients in oil creates a small amount of sauce.

Textures where moisture is added:

Soup (thick or thin)

Saucy (very thick)

Steamed

Boiled

Textures where moisture is removed:

Broiling
 Sautee (oil often added)

Baking

Roasting

To begin creating the sauce component, choose one of the above textures. Then choose
your oil. Ghee and coconut oil are ideal for cooking, while olive oil is best eaten raw. Then
decide whether you will add any additional liquid such as water, milk, coconut milk, etc.

Step 3b: Add Tastes to Your Sauce

Next, choose one item for each of the following six tastes. In Ayurvedic nutrition, it's
important to get all six tastes in your meal much like in western medicine it's important
get a variety of minerals and vitamins. If you miss a taste in this category, you can be
sure to get it in the flavor and/or garnish, so this part is a bit flexible. Here are some
examples of possibilities:

Sweet: Brown sugar, dates, raisins

Sour: Lemon, vinegar, tomato

Salty: Salt, seaweed

Pungent: Chili peppers, black pepper

Bitter: Usually from the accompaniment.

Astringent: Usually from the base / accompaniment

Root spices such as turmeric, ginger, garlic, and onion can also be added to your sauce.
They generally add pungency while increasing both the heartiness and digestibility of the
meal. In the sample recipe, tomato, olive oil, black pepper and salt create the sauce and
most of the dish's fat - save the cheese garnish.

Ultimately, your recipe will be delicious if the sauce has the right amount of oil, salt, and
sweetness. When you recipe seems unappetizing, try adjusting these three factors.

Step 4: Flavor (Aroma)

Now onto the flavor. For this part, your nose comes in handy as this aspect of your recipe
will hit the high notes with aromatic spices. These give the dish a distinct flavor. Highly
aromatic spices includes peppermint, cinnamon, cardamom, rosemary, basil, oregano,
thyme, and many others. Note how these ingredients are very potent, and the quantity
used is only a fraction of the amount used in the base.

Choose one to three aromatic ingredients at most, especially while you are a novice -
otherwise the recipe easily slips into sensory overload. Once you've got more experience
under your belt, you can make this layer more complicated. Many cultures have traditional
spice formulas that have been handed down for generations such curry powder, Cajun
spice blends and Herbes de Provence. In the prototype recipe, basil and lemon zest
harmonize to provide the flavor without over-stimulating your senses.

Step 5: Garnish

Garnish is the icing on the cake. Often fresh herbs or crushed nuts are added after
cooking. This adds texture variation, a bit of crunch. Fresh herbs can be an attractive
garnish that adds freshness to your dish. They can add a nice splash of color, such as
chopped cilantro or parsley. Your meals should always be pleasing to the eyes.

In some instances the garnish might be added during the cooking process, such as
melting cheese atop your enchiladas. The garnish could be as simple as fresh black pepper
or a condiment like chutney that guests can opt to use or leave off. In the sample recipe
the garnish is parmesan cheese, lemon zest, and basil.

Note that even in the prototype recipe ingredients may fit into one of more categories. In
the real world recipes may also be built without all the elements above. Not every recipe
has a garnish for example. In art, there are guidelines but the rules are often meant to be
broken. Sometimes, ingredients appear in more than one category, as in tomato, lemon
zest, basil and black pepper above. In a traditional meal, there is often one major recipe,
and two sides.

Composition may also include the amount of cooking, from raw to slowly simmered.
Texture may be varied by mashing, processing, or pureeing. Composition of recipes is a
rich and enjoyable topic.

Starting Your First Recipe

Compose your first recipe by printing and filling out the following worksheet, which will
help you in this process. Don't fret too much about filling in the boxes. Using this method
of composing recipes, you can fill them out somewhat randomly and often your recipe will
still be brilliant.

Create a Recipe Worksheet

Next you will practice ingredient substitution with your first recipe. An essential part of
living well is adaptation - and it's no different when you're in the kitchen. Empowered with
the knowledge of Ayurvedic principles, you can make almost any recipe suitable for
anyone.

Let's start with looking at the Spaghetti Squash Primavera example. You've already seen
how we effortlessly substituted butternut squash for pasta. If someone had an issue with
nightshades or was experiencing Pitta aggravation (rash, acne, inflammation, etc) they
could also substitute a cooling accompaniment like zucchini instead of tomato. Since
removing tomato will remove a lot of moisture from the recipe, it may need more olive oil.
Add some lemon juice if you want to replace tomato's sourness.

Now, using the recipe you created above, create a completely different recipe by finding a
substitute for at least 3 different boxes in the worksheet. Notice how easy it is to create
variation that still sound delicious! You can even make a game of it. Without showing your
recipe to a friend, ask them to choose a different base.

Now that you've created two recipes, try creating a medicinal recipe. Look through all your
choices above, identifying ingredients that don't match your body type, unbalanced gunas,
and tastes. Then, go to the ingredients section on Joyful Belly and look for substitutes
using the guna / taste menu at the top. The main gunas to balance are:

Heavy / Light

Gooey / Sharp

Cold / Hot

Oily / Dry

Examples & Conclusion

You can even take a pizza and make it Ayurvedic using this technique. To balance Pitta,
prepare your pizza dough, but leave off the tomato sauce and substitute cilantro pesto
made using peeled almonds instead of cheese. Top it with Pitta pacifying veggies such as
summer squash, broccoli and mushrooms. Garnish with sunflower or pumpkin seeds for
extra crunch and protein.
Or, create Kapha pacifying cookies by using pumpkin seed butter as the base instead of
flour. Stir in Kapha pacifying spices like cinnamon, cardamom, and vanilla extract. Sweeten
it up with a little honey instead of sugar and toss in some tart, unsweetened cranberries
for added texture. Mix all of the ingredients well and then roll into small balls and press
into cookie shape and voila - raw Kapha pacifying cookies!

Use this step by step formula as your training wheels for creating healthy, delicious and
balancing meals. Allow your kitchen to become your studio, your knowledge of Ayurveda
to become your inspiration, your spice cabinet your palate of color, your plate your canvas,
and your meal your masterpiece. Soon, you'll be a five star chef and master of home
remedies!

How to Cook with Spices for Medicine

Seemingly light and delicate, herbs and spices are unassumingly powerful. Phrases like
"spice up your life" hint at their knack for making food more interesting. Spices not only
bring delightful flavor to meals, they are evocative of unique cultural experiences. A curry
conjures up India. Chili powder, cilantro and cumin whisk your imagination to Mexico.
Sliced ginger and wasabi transport you to Japan. It seems that each culture and tradition
has a unique way of expressing itself through spices.

As if enjoyment and cultural flair weren't enough, spices also have medicinal value that
can be used to support your body. Ayurveda has made an art and science of this medicinal
value of spices, often using them interchangeably with herbs. With Ayurveda, use of spices
literally turns your pantry into a medicine cabinet, once you know how.

Effects of Spices

For starters, note that spices have an especially powerful effect that improves digestion,
circulation, metabolism, and immunity. Most spices are antimicrobial as well. Spices have
the ability, for example, to improve your ability to digest rich, heavy foods like meat or
dairy. Black pepper can help you digest cheese. Hing miraculously prevents beans from
causing gas. Cardamom ensures a cup of chai won't lead to mucus congestion. Ginger,
ajwain and turmeric are added to most Ayurvedic meals to ensure digestibility. Although
the number of calories in your meal stays the same, with spices your ability to process
and metabolize these foods change, which may mean that you burn the calories more
quickly or find relief from acid reflux.

Most spices are some combination of pungent, hot, sharp, light, and dry. These
penetrating attributes ignite digestive strength (agni) and burn up toxins ( ama). They
improve circulation which cleanses your tissues. Often spices have aromatic, acrid, bitter,
or sour qualities as well, but not always. The taste (rasa) and sensory experience of each
spice gives you certain clues to its medicinal effects. This means you can often tell the
medicinal properties of a spice merely by tasting it.

Each spice, independant of taste, has unique pharmacological actions as well ( prabhav ).
For example, garlic is mysteriously grounding despite its sharpness. Cayenne, despite its
burning effect, is paradoxically anti-inflammatory. Nutmeg is a sedative. And fenugreek,
though bitter, is nourishing. The only way to learn these special pharmacological effects of
spices is through research and your own experimentation. Does fenugreek nourish you as
it does others? Experience will show you. You can use felt sensing to figure out the
medicinal effects of the spices you eat.

While all spices have some medicinal value, each one is unique. Since spices are so
diverse, the sky is the limit of their unique properties and benefits. While many spices
have similar properties, there are equally many layers of subtlety to appreciate.

Aromatic Spices
Herbs and spices generally fall into several categories. Each has its own pizzazz. Aromatic
spices are a class of spices including, unsurprisingly, spices that have a strong aroma.
Aromatic spices impart a strong flavor to your meal. Peppermint, thyme, and cinnamon
are among the best known aromatic spices. The aroma indicates a high concentration of
volatile oils. The strong smell comes from evaporation of these oils. These oils give
aromatic spices some surprising health benefits. They are penetrating, subtle, clear,
etheric, light, and dry. Many are slightly cool.
Common Aromatic Spices
Aromatic oils shock, refresh and numb tissue, with the end
result of relaxing, opening up and clearing stagnant fluids. Basil
Aromatic oils relax muscles, especially smooth muscle tissue. Cardamom
This relaxing effect dilates blood vessels, encourages sweating, Celery Seed
calms the bronchial tubes and reduces colic. Cloves
Cinnamon
Aromatic spices clear the stomach by relaxing, along with other Cumin
muscles, the valve at the bottom of the stomach. They Fennel
improve appetite and hunger (an example is bitter orange Lemon Zest
peel). They increase gastric juices and kickstart heavy, sluggish Peppermint
digestion after a large meal. Since they aid in protein digestion Rosemary
they are often cooked with meats. Aromatic oils may help Star Anise
reduce acid reflux because they help with digestion, but be Thyme
cautious. Aromatic spices can also aggravate acid reflux by etc.
relaxing the cardiac valve (the valve at the top of the
stomach).

Aromatic fluids are generally associated with purity and cleanliness. Their dilating effect
flushes fluids from sweat and salivary glands, the urinary tract, the breasts (when nursing)
and the menses. They are useful to break up fluid stagnation when spring fever in early
April leaves the face, hands, and feet feeling swollen. They break up mucus in the
respiratory and digestive tract (cardamom). They are used for sore throats. They are
ultimately drying and may contribute to drying up breast milk. Their aroma when inhaled
easily reaches the brain. Psychologically, aromatic oils inspire, refresh and arouse with a
sense of awe and letting go.

Sharp Spices

Spices like black pepper, cayenne and mustard seed are often less aromatic than mint or
cinnamon. Instead, they are very sharp, hot and irritating. Sharp spices are the most
drying and fast acting of spices. You may notice when you eat something with cayenne
pepper you immediately start to sweat. The irritation provoked by pungent spices improve
circulation as the body responds by thinning the blood, dilating blood vessels and
stimulating the heart to beat faster and stronger. With improved circulation the effects of
sharp, pungent spices quickly spread to all tissues in the body. Since the immune system
acts largely via the blood, good circulation improves immunity. As they move blood, sharp
spices also warm up the liver and encourage it to work harder - this is helpful when your
liver is stagnant, but can overtax the liver and aggravate Pitta.
Common Sharp Spices
Sharp spices warm up the intestines and the digestive fire (agni)
speeding up the digestive process in the same way that turning Cayenne
up the heat on your stove cooks your food more quickly. If the Black Pepper
fire gets too hot, though, you may get burned. Too many Chili pepper
jalapenos and you will feel them on their way out. Cilantro
Cinnamon
Pungent spices have a tendency overstimulate Vata. They can Ginger
overheat those with a hot and sharp Pitta nature, and provoke Horseradish
aggression and irritability. So, Vata and Pitta types should use Mustard Seed
pungency with caution. Kapha types might find relief and release Oregano
of mucus congestion as these spices can flush out a runny nose etc.
and decongest the lungs in those suffering from excess gooey
buildup.
As much as they help you digest, absorb, and assimilate food, sharp spices also improve
the mind's ability to digest, absorb and assimilate information. You may notice your critical
thinking abilities are honed after eating a spicy meal. Emotionally, sharp spices evoke
courage and valor in proper balance, but in excess can lead to anger.

Your actual meal may also include one or more root spices. The most commonly used root
spices are turmeric, ginger, onions and garlic. Root spices are generally less pungent than
spices from aerial parts of plants such as seeds and leaves. So, they add a base note that
gives the recipe a more grounding feel. Garlic and onion impart a distinct heartiness to
recipes.

Choosing the Right Spices

Cooking with spices for medicinal effect can seem unfamiliar and daunting to the novitiate.
Too much black pepper for the wrong person and they'll feel like their mouth is on fire! Not
enough digestives in a rich meal and your guest will feel tired after eating. In general,
heavier, more sluggish Kapha types can handle more heat and stimulation from spices.
Nearly all spices are considered to be beneficial for Kapha types. Lighter Vata types do
well with a moderate amount of spice - especially digestives like ginger, black pepper and
cumin. Pitta does best with small amounts of cooling spices like cardamom, cloves,
coriander, fennel and cilantro.

Start with 2 or 3 spices you like, while slowly learning their medicinal effects. Since it can
take some time to learn about a new spice, we recommend cooking with a spice every day
for a week to master it. Look up a few recipes using the spice to inspire your creativity.
Try tasting a bit of the spice on your tongue. Try a dish at a restaurant that uses the
spice, to see how the pros do it. Finally, look up the spice in an herb book to learn about
its medicinal properties.

Consider our spice mixes to be your training wheels. If you need ideas, a personal recipe
book from Joyful Belly can get you off to a great start. As you become more practiced,
allow your nose to guide your creative impulse. Soon, you'll be a maestro of flavor.

Churnas & Spice Blends

In cooking, spices generally appear in familiar blends and combinations. From Garam
Masala in India, to Za'atar in the Middle East, to ginger, soy, garlic and scallion in China,
family kitchens around the world employ familiar tastes to impart a traditional and homey
feel to their favorite meals. Some popular spice combinations in western cuisine include
Pumpkin Pie Spice, Old Bay, and Herbes de Provence.

Ayurvedic chefs also use familiar spice combinations for medicinal effect. These specific
combinations of powdered herbs are called churnas, which literally means powder in
sanskrit, the ancient language of Ayurveda. Check out the Hingvastak Churna for Vata,
Avipattikar Churna for Pitta, and Trikatu Churna for Kapha. CCF is Ayurveda's famous
spice combination for cleansing and detoxification.

To create your own combinations, start off with 1-2 aromatic spices and 1 pungent spice.
Mix them together and store them in a small jar, containing a week's worth at most to
keep them fresh. You'll find this simple technique gives rise to many exciting possibilities.
Besides just enhancing the flavor of your food, churnas give your unique body the support
it needs to avoid unwanted side effects like gas, bloating, heartburn and sleepiness after
eating. Churnas are especially helpful when traveling or eating out, when you're not in
control of what you'll be served. In these situations you can simply sprinkle your medicinal
digestive churna on your food, much like salt and pepper.

Cooking with Spices

Now that you've chosen which spices you'll use, it's time to learn the art of cooking with
them. For maximum flavor, always buy whole seed and grind fresh before using. Freshly
ground spices have more flavor and prana (vital life force). Once a seed is ground, it dies
and the aroma as well as the medicinal qualities evaporate quickly.

You can maximize the fresh taste of spices by infusing them into water and oil. Some
flavors in spices are water soluble. Others are fat soluble. To harvest all the flavor, make a
paste by mixing spices with a small quantity of water. Allow five minutes for the spices to
absorb the water. Then, fry them in oil. The action of boiling the absorbed water out of
the spices pushes the flavor out into the oil. A spice infused oil spreads throughout the
recipe and increases absorption of flavors into the ingredients. Once dissolved in the oil,
the aromatic spice doesn't evaporate as quickly either.

If you are simmering food for a long time, such as in a crock pot, add the aromatic spices
15 minutes before removal from the heat. Otherwise, the aromatic oils will slowly
evaporate, and the flavor with it, from your simmering concoction.

If cooking spices with onions, add the spices as the onion begins to brown. Onions are
mostly water. The water in the onions prevents the temperature in the pan from rising
above the boiling point of water. Onions progress from opaque to translucent, then slices
get desiccated and thin. As the water in the onions boils off, the temperature begins to the
rise and the onions start to brown. Then, add the spices, sauteing an additional 15-30
seconds.

Finally, spices are usually mixed into a broth or sauce. Broths and sauces are themselves
also integral to the flavor in a dish. Sauces and broths are generally a combination of
water, sweet, sour, and salty tastes. The source of sweetness can come from dried fruits,
sweet root vegetables such as carrots, or even jaggery (unrefined sugar). Use lemons,
limes or vinegar for sourness. Use salt, soy sauce, or seaweed to impart salty taste.
Finally, garnish the recipe with fresh herbs. Cilantro is our favorite. It's cooling, detoxifying
and a digestive - a rare combination - making it the perfect fresh accent for just about
any dish.

Conclusion

With a vibrant combination of spices, a delicious sauce or broth, and a crunchy garnish of
fresh herbs, your meals will work magic and bring both delight and medicinal value to your
life. In Ayurveda, your spice cabinet can double as your medicine cabinet. Harness the
power of herbs and spices to create the digestive benefits you want. Enjoy your new
creativity! With spices, your meals will be unique each time you make them. Whether
oatmeal, kitchari, or your favorite weekend dish, spice combinations help make sure you
stay healthy and balanced, while improving the flavor.

Note: Be sure to check with your doctor before making any changes to your health and
wellness plan.

Cook Your Meals to Warm Your Digestion

Nurture your body and keep warm in the fall by eating cooked meals. Ice, cold drinks and
cold or raw food will make you feel cold from the inside out, effectively shutting down
digestive function the moment you need it most. For this reason, cold foods are
contraindicated for all three doshas in fall and winter. Avoiding cold and raw food
(especially when in cold weather!) will help you feel relaxed and hearty. It will also
improve your digestion, side stepping issues of gas, bloating, and discomfort.

In Ayurveda, the metaphor of a fire is used to describe digestion. What happens when you
pour ice water on a campfire? Billows of smoke and steam pour off the fire in an unruly
pattern. This reaction to cold drinks can be likened to gas and bloating. What happens
when you put a large, wet log on a tiny fire? It smolders. The log will not burn. A similar
reaction happens in your stomach when you eat a large, cold meal. The result is heaviness
in your stomach, aching cramps and fatigue.
This fall, cook your meals. Have hot cereal for breakfast, a stir-fry with rice for lunch and
soup for dinner. You will feel cozy, comfortable, and warm from the heat from all the
cooked foods at your core.

The Spirituality of Cooking

Every Recipe is a Pilgrimage

The recipe begins when we listen for God's wish, a wish for the creation of life. Creativity
is the sign of nature, and a quest for its fruits. Through prayer the wish is purified. In this
way our daily bread becomes sacrament, bringing joyful life to the body, mind, and soul.

Know the journey of food into consciousness.

We eat, and through the mystery of digestion it becomes our living blood. It becomes
blood that feeds our body, nurturing our skin. Blood that feeds our heart, feeding our
emotions. Balanced blood is the well-spring of poise and grace. Polluted blood creates a
cloud of confusion. Emotions merge into behavior and then belief, infusing our soul. This is
the journey of food to consciousness. Food is not separate from awareness. Through our
choice we arrived at this table and have eaten. Choices from grace returning to grace.
Food becoming us, becoming me.

Food is the bridge

Food, the bridge from Creation to body. We merge with God's nurturing, generous garden.
The cook, transforms Eden into nourishment. Taking her storms, her rain, and her soil, he
knows the ingredients that will balance the blood with the wind. Your health, reaffirming
your love song with nature.

It communicates directly.

Our cravings are often a whisper, and sometimes as loud as thunder. Your eyes know the
food already. Clear the mind and listen. You can feel it in the navel. The gut. You can
taste it on the tongue, the gateway to the body.

The chef holds a knife like a musician; fingers dance on the piano. The meal a ballet and
opera, it sings. It's a note you hear singing, creating the harmony of Eden. The meal, a
glimpse of truth. Every recipe a search for God.

Recipe is just a suggestion

A recipe is not a formula but a genre to be explored. Each recipe communicates a style, an
intention. What is the recipe trying to tell you? See its wish. What is your body telling
you? A craving was behind the intention. Recipe is the implementation. Cook the craving.
Together like pieces of a puzzle, recipe is the bridge between wish and fulfillment.

Cook in the moment.

Foods ripen the moment we need them. What has arrived in your garden, already here?
When wish meets them it becomes a recipe. Open the pantry, open your mind to
possibilities. The recipe is not rigid; make it personal. Recreate with your imagination and
materials at hand. Capture the moment in the garden that is now.

Experiment, substitute

Why was the ingredient chosen? See the forest from the tree, the qualities instead of the
substance. We never have all ingredients on hand.

The ocean in a drop

One recipe is the door to many. Know one well. Bake it, then cook it as a soup. Who
knows how many variations there are? Stay with it. In three days you will discover its
mystery.

Ayurveda & Cooking for the Family

You've decided to take the plunge and commit to a healthier lifestyle, but how do you get
your family on board? What can you do to overcome resistance? Even when the family is
supportive, how do you cook a meal for everyone when Ayurveda is tailored to the
individual?

Fortunately, Ayurveda offers a lot more flexibility than you think when cooking for people
with a variety of food preferences. This flexibility often comes without any extra cooking at
all. You'll just need to know a few tips and tricks. By following these, you'll soon be able to
make healthy family meals that are simple, easy, and enjoyable for all.

First, recognize he's not likely to switch from pizza to kitchari overnight. You have to prove
to loved ones that Ayurveda actually works, and that's a good thing. At Joyful Belly, we
believe that health, like disease, is contagious. When the people around you start to see
the benefits, they will believe and want to follow in your footsteps. Your renewed vibrancy,
vitality and emotional stability are strong motivating agents for change that will draw
others around you.

As you wait for the rest of the family to get on the same page, you may feel like you're
caught in a catch-22 because it's difficult to make the changes alone. But Ayurveda gives
you lots of options and simple modifications to suit the whole dinner table. With a little
practice, you can easily accommodate the naysayers and realize your Ayurvedic
aspirations.

Tip #1: Overcoming Resistance

It's important to validate your spouse's concerns around your new diet. Your spouse's
resistance can actually be helpful, and prevent you from making too many drastic changes
at once. Your spouse knows you best, and you want the benefits of the intimacy you share
to influence your life choices, right?

Many people restrict excessively - we see the ill results of this all the time in our clinic. In
these cases, a spouse can be welcome relief from rigidity. Spouses also offer a clear
headed reprieve from your anxious worry about what to eat. Learn from your spouse's
food habits as much as you want your spouse to learn from you.

Find a happy medium. Periodically allow for indulgent favorites. Ayurveda is not about
always making the perfect choice, it's about skillfully navigating life's complexities. Bring
your family's happiness into your diet considerations and do the best you can.

Most important, be hopeful and gracious. Changing the habits of others can be challenging.
It requires patience and humility. Life is a journey, and all the frustrations that come with
it are a natural side effect of striving for happiness. Yet even as you model patience, don't
forget to ask your spouse for support in your healing and to be appreciative when you get
it.

Tip #2: Ayurveda & Familiar Foods

The first thing to remember is that Ayurveda can be applied to any cuisine or palate. You
don't need exotic foods from faraway places to eat Ayurvedically. For example, you'll find
many of Joyful Belly's recipes are an Ayurvedic rendition of American classics. These
recipes include familiar ingredients, pleasing a broad range of tastes. The perfect place to
start when introducing Ayurvedic recipes is serving meals your family already enjoys. This
weekend, why not serve the family brunch with Pistachio Pancakes or oat flour waffles ?
Or, how about a Saturday night dinner of salmon burgers and sweet potato fries ? They
won't even know these meals are Ayurvedic!

Chop up zucchini to add to your meatloaf or your baked ziti. This will add fiber to enhance
digestibility and balance the heaviness of those dishes. Try chicken soup instead of fried
chicken, or homemade maple cream walnut cookies with spelt rather than store bought
chocolate chip cookies. Plenty of healthy meals can be made simply and quickly - don't get
discouraged. Pre-made sauces transform steamed veggies and whole grains from health
food to hot diggity! It never hurts to have an old familiar backup like ravioli and red sauce
on hand in case your latest creation flounders upon harsh tongues. Keep your sense of
humor handy and sprinkle it generously on any negative reactions.

Tip #3: Portion Food According to Individual Needs

When adopting your new diet, it's inevitable that you will be cooking for individuals with
very different health needs. The easiest way to accommodate individuals is with individual
portions.

Your husband may need that hearty steak after a long day's work, while you may be
looking to shed a few pounds. In that case, serve yourself a heaping portion of asparagus
saffron risotto with a small portion of steak on the side. Serve him a hearty portion of
steak with the risotto as a side.

Serving chicken for dinner? Let hubby enjoy the dark meat. Let the kids eat the crispy
skin while you enjoy the leaner white meat. Let your spouse fill his plate with 2/3's meat
and 1/3 veggies while you portion your plate in a way that is supportive for you.

Tip #4: Personalizing Meals Without Extra Cooking

So how on earth can you do cook for the whole family, considering each person's
individual needs? Rest assured, you don't have to! Once you get a handle of the Ayurvedic
style of cooking, you'll soon realize that most foods can be supportive to different body
types with some minor modifications. Most meals can be made friendly for all, or tridoshic,
by just a few adjustments.

Using condiments is the most simple way to tailor foods to each body type without having
to cooking a separate meal for each person. For example, if you know a member of your
family is high Pitta, add some cilantro to their dish to make it a little more cooling. For
Vatas, a squeeze of lemon and a pinch of mineral salt will help them digest the meal.
Kaphas can add some black pepper, basil leaves or some fresh ginger to wake up their
sluggish digestion.

As a kapha, my wife puts vinegar on her potatoes while I, who am more Vata, enjoy my
potatoes with butter or olive oil and a pinch of salt. Similarly, most staple foods can be
easily tailored for any body type using the right garnish.

Garnish one plate with fresh, digestive herbs. Let another decide on a helping of grated
cheese. Let individuals add salt, spices, and oil to their own plate. Cut up some bread so
no one feels deprived, while you can focus on green, lighter fare. Here are some garnish
ideas that can be sprinkled on any food to make it more compatible with your doshas:

Vata Pacifying Garnishes

Salt, Most gravies, Soy Sauce

Oil, Butter
 Grated Cheese

Black Pepper, Turmeric

Pitta Pacifying Garnishes

Fennel, Cardamom, Cloves

Cilantro

A Slice of Bread

Kapha Pacifying Garnishes

Vinegar, Lemon, Lime

Black Pepper, Turmeric, Cumin

Parsley, Oregano, thyme

Preparing a salad? Put a creamy sauce on the table for those who are Vata or Pitta, and
vinegar based sauces for Kapha. Garnish your salad with a few radishes, while the kids
toss in a few raisins.

If that's too much trouble there are also specially formulated spice mixes ( churnas) for
each dosha to balance digestion. Hingvastak churna relieves Vata gas, bloating, and dry
constipation. Avipattikar churna alleviates Pitta inflammation and a tendency toward
diarrhea. Trikatu mitigates slow, heavy, Kapha digestion. These churnas can either be
sprinkled atop food as you would salt and pepper, or added to hot water and consumed
thirty minutes before a meal.

Tip #5: If You Must Serve Separate Meals

There may be instances where you just can't seem to please everyone at your table. To
keep things simple and prevent you from hours of laboring in the kitchen, use similar
ingredients to make personalized dishes. A taco salad for you and a burrito for him.

Cooking a separate meal for yourself is a last resort. People bond over eating the same
foods, and this aspect of a relationship is lost to individuals eating separate foods. When
necessary, crockpots are a simple and easy way to cook something healthy for yourself.
You can set your healthy stew a-cookin before heading off to work and then whip up a
cheeseburger when dinner time rolls around. In that case, make a fun beverage like
ginger basil limeade the whole family can bond over.

Tip #6: Setting Limits

A sweet treat might actually be just the trick to help win your family over to a more
healthy way of eating. Everyone needs a little sweetness in their lives, and Ayurveda
certainly recognizes that. However, Ayurveda offers natural alternatives to refined sugar
that are supportive to the body, rather than toxic like many modern treats made from
white sugar. These snack and dessert recipes will help satisfy your family's sweet tooth,
and you can rest assured they are slowly cutting out processed sugars from their diet.

On hot summer nights, the kids can help you make some simple banana ice cream with
almonds. Or, on cooler days enjoy a comforting sweet potato pecan crisp for you and your
spouse to share after a long week at work.

Many clients at the Joyful Belly Clinic report they have a hard time resisting treats that are
in easy reach. If your spouse stocks your home with sugary treats, kindly request he
keeps these treats in a special, out of sight location. If you're the one that does the
grocery shopping, be reasonable when accommodating requests from family members, but
know where to draw the line.

In our household, the line is partially hydrogenated oils such as the shortening found in
most commercial biscuits and croissants. We also don't allow drinks or candy with refined
sugar. We don't allow energy drinks. Finally, we avoid fried chips because they often
contain rancid oils. Everything else is fair game.

Tip #7: Building Awareness

Ayurveda encourages self reflection and observation. Take note of how your new way of
eating is making you feel. Share your successes with your family, "I've been sleeping
better since I've made some changes to my diet. My stomach doesn't hurt anymore, and
my joint pain is greatly relieved too."

Also, take note of how food makes your family feel. Lovingly point out to family members
when a diet choice has had an ill effect - though they may groan when you do so. One of
the best ways to convert spouses, parents and kids is noticing how food affects them.

My kids often fight within minutes after eating a bowl of ice cream. Then I ask them, "Is
that ice cream making you upset again?" When I notice grandpa needs to take a nap after
a heavy pasta dish, I remind him, "The kids were wondering where you went after that big
bowl of pasta." This empathetic approach works wonders because it helps your family
connect their food choices to health outcomes.

Ayurveda's approach to food is personal and easy to relate to. It's not about counting
calories or assessing mineral content, it's experiential and individualized. You don't need to
memorize nutrition facts and weigh out ounces. You simply need to tune into your body's
reactions.

People are more willing to engage when they understand the new choices you are making.
As you start thinking about and planning your meals in an entirely new way, you'll
naturally want to share this with your other half, "Honey, since it's bitterly cold outside,
we're having a warm and spicy soup that will get our blood circulating." Once you can
understand Ayurveda approach, using the qualities of foods and spices as well as the
medicinal uses of Ayurveda's six tastes , you will be able to communicate with your spices
about your diet in an enjoyable way.

Soon, you'll find that your family will relate to Ayurveda's basic principles and intuitively
start to make changes too.

Spirituality of Food

Eating is a sacred act because food gives life. Food is entirely a gift to self. Eating is the
one activity that brings every living thing on the planet in touch with their health and
desire every day. Plants get their food directly from the sun, but humans must eat other
livings things to survive. Remember that every time you eat, a plant or animal sacrifices
its life. Before eating, give thanks for abundance and the life of the food.

You are what you eat. When making food choices, select foods with qualities that match
your life aspirations. You may conclude your grace with a bit of thanksgiving humor, "Hello
future me!." Make sure the energy from the food you eat is used for the greater good.
Red meat such as beef and pork encourage egotistical behavior and domination. Sattvic
foods like milk, grains, raw fruits and veggies encourage more equanimity in your
relationships.
 Meals & Menu Planning

Routine meal times are essential for health. The mind loves freedom but the body loves
stability. Digestion is demanding on resources. The body schedules blood to make sure
enough is available for digestion. Eating off schedule not only causes indigestion, but
also confuses the body's biorhythms. Vata may eat smaller meals more often. Kapha
can eat fewer meals and skip breakfast altogether.

Meal Times

Breakfast is the spiritual meal. Lunch is the joyful meal. Dinner is the gentle
meal
Generally, eat breakfast at 8am, lunch at noon, and dinner at 5pm. Try to eat within an
hour of these times. If you miss a meal, or have to eat off schedule, eat light, easy to
digest foods so that you will be hungry on time for the next meal.

The morning is the best time for prayer and spiritual practice. An austere meal
complements developing spiritual awareness. Vata people should include simple proteins
such as 10 almonds with their breakfast. Eat the biggest meal of the day at lunchtime
when agni is strongest. Finally, by 3pm our organs are as tired as we feel after a long
day's work. Dinner should include gentle foods only. Kapha should never eat heavy foods
after sunset. Generally, eat early enough to ensure food will completely digest before
sleep. Baby the digestive tract after 8pm. Overnight, undigested food becomes stagnant
blood provoking Kapha and mucous.

Late Night Meals

As the night wanes, dinner should be simpler and simpler according to the following:

5pm Beef okay unless Kapha is aggravated

6pm Chicken okay

7pm Fish or veggies only

8pm soups, easy to digest veggies, small portions only.

9pm small bowl of rice

10pm Glass of almond milk

Do Not Eat Until at Least Two Hours After a Meal

The stomach processes food for approximately two hours while slowly releasing it into the
duodenum. Wait until the stomach is empty before eating or snacking. Avoid water after
meals. Sipping water slowly is okay.

Preparing the Stomach and Taste Buds

Bitter, pungent, salty and sour tastes help kick start digestion. Bitter neem or dandelion
stimualtes peristalsis. While Europe stimulates digestion with alcoholic aperitifs, Ayurveda
recommends lime for sour taste. A ginger, lime, salt appetizer refreshes the taste buds,
stimulates saliva, and brings blood flow to the digestive tract.

Do I have to spend all day in the kitchen?

Are you too busy to cook? We find that eating out, fast food, and even making a sandwich
takes more time than cooking soups.

When I wake up in the morning I cook all three meals at the same time. First, I start a
soup. Next, I start a pot of rice. Next, I cook my oatmeal or fry an egg for breakfast. The
rest of my day is kitchen free. This method of cooking is fast, easy, and healthy.

The Fundamentals of a Good Routine

Eating meals at the same time each day (preferably 8am, 12 noon, and 5:30pm)

If you can't follow ideal meal times, at least eat at the same time each day.

Avoid anything that strains eyes after 9pm (reading, TV, computer, bright lights)

Going to bed at the same time each night (preferably 10 pm)

 Even if you have insomnia, avoid getting out of bed or using the eyes.

Breakfast Menu Options

American breakfasts tend to resemble desserts. They are often sweet and rich in
carbohydrates, fats, and proteins. The romantic ideal of a hearty breakfast has led to
popularity of the 'hungry-man breakfast' and 'mile high stack of pancakes.' These
breakfasts can make your drowsy throughout the day. Americans are the only culture that
eats radically different foods for breakfast. In other countries, people often eat the same
foods for breakfast as other meals. For example, a British breakfast often includes bread
with beans.

To provide stable nutrition throughout the day, Vata should make sure to include protein in
their morning meal. An ideal breakfast for Vata is oatmeal cooked with a 1/4c of chopped,
skinned almonds. Kapha can skip breakfast altogether if not hungry. Pitta people should
eat a heavier meal that can hold them until lunch, including wheat, milk, and a Pitta
pacifying protein such as almonds or sunflower seed. An ideal Kapha breakfast is a
grapefruit with honey.

Breakfast Recipes in Your Diet:

CINNAMON OATMEAL WITH ALMONDS & MILK

PUMPKIN WAFFLES WITH PECAN MAPLE SYRUP

GLUTEN FREE SAFFRON & WALNUT BREAD

OATMEAL WAFFLES

CREAM OF RICE SOUP WITH GINGER & GHEE

MULTIGRAIN PANCAKES

ROASTED COCONUT SESAME OATMEAL

HOT CEREAL WITH TAMARI, GHEE, AGAVE & BLACK PEPPER

SWEET CREAM OF WHEAT WITH SPICES

ROASTED RICE WITH DATES, CINNAMON & CARDAMOM

CREAM OF RICE SOUP WITH CILANTRO, GINGER, GARLIC & GHEE

BANANAS WITH LEMON JUICE & FRESH CILANTRO

BODY-KIND COFFEE

CEREAL WITH GINGER & LIME

BANANA SMOOTHIE WITH KALE, LIME & CARDAMOM

QUINOA, WALNUT & DATE WARM CEREAL

GHEE

Lunch & Dinner Menu Options

Lunch
Eat the biggest meal of the day during lunch. Lunch is the warmest time of the day when
digestion is strongest. Food eaten during lunch has a chance to get digested before
bedtime. If you must cheat on your diet, cheat during lunch.

Dinner
As the body gets tired late in the day so do the digestive organs. Baby the digestion after
sunset. Dinner should be light and simple.

Lunch & Dinner Recipes in Your Diet:

CLOVE, CARDAMOM & SUGAR SPICE MIX

SWEET BEET PASTE WITH FENNEL, CARDAMOM & GINGER

COCONUT & SWEET POTATO SOUP WITH NETTLES

SPROUTED MUNG BEAN & RICE WITH COCONUT FLAKES

CREAM OF ASPARAGUS SOUP WITH THYME & MUSHROOMS

VELVET BEET PUREE WITH CHOPPED YAM

BONE BROTH RICE

BEETS & GREENS WITH COCONUT

COCONUT & BUTTERNUT SQUASH SOUP

BEEF WITH PEAS & POTATOES

KALE & CARROT SOUP WITH GINGER, FENNEL & LIME

GINGER, FENNEL, COCONUT FLAKES SPICE COMBINATION

CARROTS WITH LEMON & HONEY

IDLY

Drink Menu Options

Avoid quickly gulping beverages for an hour after a meal. If your stomach feels heavy
after drinking liquids, it may mean you've drunk too much. Urine should be straw colored,
not clear. If your urine is clear, you may be placing an undue burden on digestive organs
and causing electrolyte loss.

Drink Recipes in Your Diet:

POPPY SEED SLEEPY TIME TEA

SPICY PUMPKIN CHAI

BANANA CRISTO SMOOTHIE

ALMOND SMOOTHIE WITH SAFFRON, NUTMEG, GHEE & SUGAR

COCONUT WATER WITH LIME, GINGER & CARDAMOM

CARROT JUICE

ROSEWATER LEMONADE

YOGURT WITH BAKING SODA

SWEET CUCUMBER MILK

ALMOND & FIG MILKSHAKE

ALMOND SMOOTHIE WITH LAVENDAR & SESAME

BANANA & APPLE SMOOTHIE WITH GINGER

RAW CACAO SMOOTHIE

PINEAPPLE & BANANA KALE SMOOTHIE

GARLIC MILK

ALMOND DATE SHAKE WITH CINNAMON

GINGER BASIL LIMEADE

BANANA STRAWBERRY SMOOTHIE

BANANA PEACH SMOOTHIE

POMEGRANATE COCONUT PUNCH

PEACH ROSEWATER LASSI WITH CARDAMOM

VIRGIN MOJITO WITH MINT & LIME

TAHINI MILK AND HONEY

APPLE LIME SMOOTHIE WITH GINGER & CARDAMOM

GREEN MANGO JUICE WITH LIME, PEPPER & SALT

BOTTLE GOURD JUICE WITH MINT

RASBERRY RICE MILK SMOOTHIE

CUCUMBER & ROSE WATER SPRITZER

HIBISCUS MINT SUN TEA

Snacks & Dessert Menu Options

Is Snacking Healthy?
Your ancestors survived long periods without foods. While regular mealtimes are essential
in Ayurveda, snacks are not. Fasting between meals encourages your body to digest fats,
and rests your GI tract. It may take awhile before you are comfortable with a feeling of
emptiness in your stomach.

If you graze all day, your body will actually forget how to survive fasting between meals.
Your blood sugar , and your energy levels will become very unstable. Anytime your snacks
are missing or unavailable, blood sugar levels will crash, leaving you hypoglycemic,
depressed, and very vulnerable to food cravings. When your energy levels start to crash
like this, waiting until dinner might seem like an eternity. Emergency trips to the vending
machine and binging are the inevitable result. Snacking makes you dependent on more
snacks.

Fasting between meals gives your digestive organs a chance to rest, and improves your
body's willingness to digest fats, a more stable source of energy than a late afternoon 'pick
me up'.
 Why do I get the munchies?
When trying to unravel to mystery of your snack habits, consider these questions:

What kinds of snacks do you crave?

What time of day do you feel the desire to snack?

Having the munchies doesn't always mean you are hungry. Sometimes, unmet needs
trigger hunger instead. Start to notice how these discomforts often masquerade as hunger.

Are you thirsty instead of hungry? Thirst masquerades as hunger. Have a little water
and then re-assess your hunger.

Are you cold instead of hungry? The sensation of cold makes you want "something."
If you crave something to warm you up, try going for hot ginger tea instead of a
cookie.

Are you exhausted instead of hungry? If you are at work and your mind is getting
tired, you might need a fifteen minute walk to perk up your circulation and freshen
up. This will improve your productivity and clarity as well.

Are you tired, bored, stressed, lonely? Food is a tempting way to nurture painful
emotions.

What are the Best Snacks for My Body Type?

If you must snack, snack strategically. Eat light foods for your Dosha that are easy to
digest. Wheat crackers, cheese, granola and nuts are generally too heavy for snacking.

Vata Snacks
Many Vata people cannot digest large meals and may need to supplement their diet by
snacking once a day at a regular time. Vata should avoid snacking on drying foods like
popcorn, crackers, chips, granola, dried fruits, and nuts. Avoid heavy foods like bread as
well. Ideal Vata snacks are liquid and easy to digest.

Glass of orange juice

Banana, cooked apple, canteloupe

Small bowl of rice

Pureed carrot soup

Almond or rice milk

Pitta Snacks
Pitta people have strong agni (digestive strength) and fewer restrictions on snacking. Ideal
Pitta snacks are cooling, sweet, and heavy.

Almond Milk

Cucumber Milk

Pomegranates, Grapes, Raw Apple

Kapha Snacks
Kapha can snack on drying, light, unsalted foods, as well as appetite suppressants like raw
apples.
 Pear, Raw Apple, Watermelon

Celery Sticks

Popcorn

Peeling pumpkin seeds brings relief but slows down eating.

Dessert
Modern desserts have introduced a new level of sweet and gooey goodness
to the food chain. Refined flours, refined sugars and corn syrup were non-
existant one hundred and fifty years ago. The resulting exponential increase
in consumption of sugar completely overwhelms our 4.5 billion year old
digestive system.

Desserts tend to be heavy, gooey, oily, sweet, cooling and difficult to digest. Anytime we
can achieve yummy goodness while reducing these qualities has a tendency to make
desserts healthier. For example, fruits satisfy sweet taste without the heaviness. For more
healthy desserts, see the Seven Tips to Healthy Baking article below.

Why do People Crave Dessert?

One to two hours after a meal many people crave something sweet. The process of
digestion tends to leave behind acid residues which are detectable two hours after eating
when the eyes sting slightly and the mind becomes irritable. In ayurveda, this period
occurs during the sour and salty phases of digestion . Unfrotunately, indulging this sweet
craving is unhealthy. Dessert mixed with a partially digested meal confuses output of
stomach enzymes and delays release of food into the small intestine.

Snacks & Dessert Recipes in Your Diet:

AVOCADO & COCONUT MILK ICE CREAM

BOTTLE GOURD HALWA WITH MILK, SUGAR, GHEE, CARDAMOM, CINNAMON & NUTMEG

ROASTED ALMONDS IN TAHINI DATE SAUCE

SWEET CARROT HALWA

SWEET POTATO PIE

BAKED APPLES IN SPICY APRICOT SAUCE

AVOCADO CUCUMBER GUACAMOLE

BANANAS WITH DATE SAUCE

RAW JICAMA FRIES WITH LIME & CAYENNE

ROSEWATER SODA WITH PEACH SORBET

 Recipes in Your Diet

The following recipes will help to rebalance the aggravated qualities listed in your
'Imbalanced Doshas & Qualities'. You will notice many of the ingredients here are
outside of your Ayurvedic diet. That's okay. The synergy of the ingredients determines
it's health benefits. The synergy is expressed by the balance of the qualities in the
ingredients. In other words, plenty of yogurt balances the spiciness of a chili. Black
pepper can heat up the cold quality of a cucumber.
 Beans &
Legumes

The Musical Fruit

Beans could make your evening impolite. They are known as the "musical fruit"
because they cause gas. A properly cooked bean, however, is easy to digest and less
gaseous. Beans offer many nutritional and medicinal benefits. They are an essential
source of vegetable proteins for vegetarians. Their high protein content helps rebuild
muscle tissue.

Beans and legumes are plants in the pea family. As with the feral varieties of many
produce aisle vegetables, wild peas are generally poisonous. Slightly poisonous
vegetables are economical; they are insect resistant and have a longer shelf life. A
small amount of one type of poison, called saponins, are present in domesticated peas
and beans. 'Sapon' means soap in French and gave name to the sudsy, gas-causing
froth that appears on the surface of your pot of cooking beans. They are natural protein
digestion inhibitors that protect the legume from invading insects. Saponins are on the
chemicals responsible for making beans difficult to digest and thus, gassy. The
saponins, however, can be removed using the process below. Beans are also rich in
oligosaccharides, a starch that feeds the bacteria in your gut.

Since the primary site of protein digestion is the stomach, people who have gas after
eating beans may also have an upper digestive tract deficiency.

Medicinal Qualities of Legumes

Beans & Water Retention

Beans are high in potassium. In Ayurvedic terms, potassium has dry quality and
astringent taste. It's action is the opposite to sodium in our body, and relieves water
retention. If you have trouble digesting beans or they are too dehydrating, add a bit of
salt when cooking.

Beans for Fiber & Cholesterol

If your body is not aggravated by dryness, and you can digest beans without gas, they
are an essential food for cleansing in the spring. Not only reducing water weight, they
are high in soluble and insoluble fiber. The fiber is chickpeas is nearly 75% insoluble
which remains undigested until it reaches the colon. Nothing beats a bean to bulk up
stools for a satisfying morning elimination. As with many high fiber foods, beans have
been shown to reduce cholesterol, perhaps because of its flushing effect on the gall
bladder.

Beans are high in prurines which metabolize into uric acid, aggravating gout. Beans
contain several toxins which degrade at boiling temperatures. The toxicity of beans
increases if they are heated but never boiled.

How to Make Beans Easier to Digest

Use Fewer Beans

In South Asian cuisine the preference is for thin soups called 'dal' instead of thick
hearty soups like split pea. Thin bean soups are easier on the stomach. Think
minestrone instead of split pea.

Soak, Strain, Cook, Strain

Saponins are water soluble and thus easily removed. Soak beans overnight and strain in
the morning. Removing sudsy froth (the saponins) while cooking. Repeatedly strain and
change the water every half hour while cooking.

Cook with Spices

Beans are generally cooling with the exception of peanuts, and can make digestion
extra sluggish unless spiced. Hearty chili soups are popular across America and vary in
their degree of spiciness. These spices, chilies, black pepper, ginger, cumin and others
stimulate the blood flow to the stomach, the primary site of bean digestion. They
balance the cooling, astringent qualities of the bean, assisting in the formidable task of
digesting a bean. South Asian cuisine also employs hing, fenugreek, and ajwain seeds.

Canned Beans

Canned food is generally contraindicated in Ayurveda because it is stale. Nevertheless,

because canning companies recognize that gas affects their bottom line, they are
invested in cooking methods that result in a fart-free product. Beans, including canned
beans, should always be cooked until they are soft.

Other Tips

When boiling your beans, add a bit of sodium bicarbonate (baking soda) to soften them
up. Adding a small square of kombu or sea kelp to the beans can also improve
digestibility. Kelp helps to break the beans down into smaller and easier to digest
particles. Add a bit of sweet (raisins or raw sugar), sour (balsamic vinegar, lemon or
lime), bitter (kale) and salty.

Enjoy Bean Cuisine from Around the World

Italy

Boil, strain, then fry white beans in olive oil. Garnish with parsley & celery. In Sicily use
chickpea with olive oil, tomato, red wine, parsley, and anise seed.

Mexico

Rice with beans provides a complete protein and a staple food south of the border.
Refried bean dishes employ pinto beans. Add cilantro and raw onions as a garnish.
Spread only a thin amount on burritos or enchiladas to keep your dishes light! Beans
are often cooked with epazote to improve digestion. Beans, squash, and corn are called
the three sisters and are a staple in native American agriculture.

Middle East

Bean salads from the Middle East use raw onion, garlic, parsley, and lemon juice. In
Morocco use white beans with olive oil and cumin. In Syria, fried chickpeas with onions,
garlic and a spice blend including sumac, cinnamon, allspice, and cayenne.

USA

Southerners love chili which is based on beans, tomatoes and spices. Split pea soup for
the North!
South Asia

Dal is a thin, bright and yellow bean soup with turmeric, coconut, garam masala,
cilantro, cumin, and ginger. Use of hing, fenugreek and ajwain is also common.

Korea

Bean pastes which may be red hot or dark and slightly sweet.

OATMEAL WAFFLES

How to Make Oatmeal Waffles

SERVINGS: 3 PREP TIME : 15 MINUTES COOK TIME: 20 MINUTES
MEAL: BREAKFAST STYLE: ASIAN

INGREDIENTS

1 c ALMOND MILK

1 tbsp BAKING POWDER

3 whole EGGS

1/4 c GHEE

1 c OATS / OATMEAL

1 tbsp RAW SUGAR

1 tsp SALT (MINERAL SALT)

PREPARATION
Preheat the waffle iron. Grind the oatmeal in a coffee grinder until smooth. Mix
together the dry ingredients. In a separate bowl, mix the wet ignredients then add
to the dry ingredients. Let sit for ten minutes to soften the oatmeal (it will rise
better in the waffle iron).

How Can Oatmeal Waffles Make You Feel

 Great?
AYURVEDIC ANALYSIS
Enjoy these tasty wheat free waffles. This satisfying breakfast treat or dessert is much
lighter than wheat.

Is Oatmeal Waffles Good for Me?

SUPPORTIVE DUE
TO:

Oatmeal Waffles has qualities that may be beneficial to you. It received 5 out of 5 stars
in your current diet because it is vata balancing, gooey, and cold. For your current diet,
these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE OILY HEAVY GOOEY COLD

EASY CLEAR
TASTES SWEET SALTY
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Gluten, Non Vegan, Tree Nuts
TYPE:
Beans Legumes
 Sprouted Mung Bean &
Rice with Coconut
Flakes

How to Make Sprouted Mung Bean & Rice

with Coconut Flakes
SERVINGS: 3 PREP TIME : 20 MINUTES COOK TIME: 60 MINUTES
MEAL: LUNCH-DINNER STYLE: WESTERN PREPARATION: BOILED
FOR OCCASION: ON-THE-MEND

INGREDIENTS

1 c BASMATI RICE

1/2 tsp BLACK PEPPER

1/2 c COCONUT FLAKES

1/2 inch GINGER (FRESH)

1/2 c MUNG BEAN

1 tsp RAW SUGAR

1/4 tsp SALT (MINERAL SALT)

1 tbsp SUNFLOWER OIL

3 c WATER
 PREPARATION
Soak the mung beans overnight in water. Drain and cover. Let sit until evening or
until the beans have begun to sprout.

Bring the water to a boil and add mung beans. Cook until the beans start to get
tender (about 1 hour). Add rice and remaining ingredients and cook until rice is
tender.

For faster cooking time put the mung beans in the food processor before cooking
and give a few short bursts to split to beans.

How Can Sprouted Mung Bean & Rice with

Coconut Flakes Make You Feel Great?
AYURVEDIC ANALYSIS
Relatively tridoshic; includes ginger & black pepper for Kapha. Although legumes cause
gas and constipation, mung beans are safer for Vata dosha and are a good source of
protein.

WHAT IS SPROUTED MUNG BEAN & RICE WITH COCONUT FLAKES?

Taste the prana of living food - experiment with sprouted mung beans. The colorful
green of the bean balanced with white. Coconut adds aroma and comfort to
legumes/daals. Discovered in East Moriches, Long Island, NY.

Is Sprouted Mung Bean & Rice with Coconut

Flakes Good for Me?
SUPPORTIVE DUE
TO:
Sprouted Mung Bean & Rice with Coconut Flakes has qualities that may be beneficial to
you. It received 5 out of 5 stars in your current diet because it is vata balancing and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIQUID EASY COLD CLEAR

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Acidifying, Ojas, Prana, Sattvic
FOLLOWING TYPE:
Beans Legumes

MEDICINAL PROPERTIES
Digestion:
Digestive
Energy Vitality Strength:
Stimulates energy, Nutritive, Tonic
Heart & Circulation:
Refrigerant, Vasodilator
Immune System:
Anti Inflammatory
Liver & Gall Bladder:
Livotonic
Mind, Stress & Sleep:
Brain Tonic
Skin Care & Beauty:
Diaphoretic
Weight Loss:
Raises Thyroid

Idly

How to Make Idly

SERVINGS: 4 PREP TIME : 20 MINUTES COOK TIME: 20 MINUTES
 SKILL LEVEL: EASY
MEAL: LUNCH-DINNER STYLE: INDIAN PREPARATION: STEAMED

INGREDIENTS
SKILL LEVEL: EASY

1/4 c BASMATI RICE

1/4 c MUNG BEAN

1/4 tsp SALT (MINERAL SALT)

PREPARATION
Time Needed: 2 days for fermentation
Special Equipment
6 ramekins or small bowls.
Steamer

Soak rice and mung daal overnight in separate containers with 1 cups water each.
Next morning strain mung daal and add to rice and water. Blend until smooth. Wait
2 days or until bubbles form and mix has a fermented smell. In warm climates,
fermentation will take as little as 8 hours. Mix in the salt and stir gently.

Grease the ramekins. In India, they have special plates for steaming idlys but
otherwise pour batter into the ramekins. Let sit 20 minutes for the batter to rise
slightly after pouring, for lighter, fluffied idlys.

Steam for ten minutes or until light and fluffy.

How Can Idly Make You Feel Great?

AYURVEDIC ANALYSIS
Idlys are sour, fermented and therefore Pitta provoking if left to ferment too long.
Depending upon the daal used, Idlys can be astringent and drying for the colon. Served
with sambar and mint chutney Idlys can be tridoshic.

WHAT IS IDLY?
Experiment with fermented batters. Rich, complex flavors, easier to digest and more
nutritious. Fermented foods are rich in vitamin B12.

Is Idly Good for Me?

 SUPPORTIVE DUE
TO:

Idly has qualities that may be beneficial to you. It received 1 out of 5 stars in your
current diet because it is vata balancing. For your current diet, these effects were
desirable.

MEDICINAL QUALITIES

PACIFIES
DOSHAS

HAS THE TYPE:

FOLLOWING Beans Legumes

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive
Heart & Circulation:
Styptic
Kidney & Urinary:
Diuretic
Bowel-Poop-Elimination:
High Fiber Laxative
 Dairy

Dairy is heavy, sweet, gooey, oily and difficult to digest. Autumn is the best time of
year for dairy consumption.

Lactose Intolerances & Allergies

Intolerances to dairy must be carefully differentiated from allergies. The Kapha qualities
make dairy difficult to digest for many Kapha individuals and Vata's with weak
digestion. Difficult to digest foods often cause intolerances and allergies.

Since dairy is difficult to digest and gooey, it often provokes stagnation, indigestion, and
fermentation in the digestive tract, which can lead to general inflammation and
puffiness as well. Dairy allergies occur when the immune system attacks casein proteins
in the dairy.

Often, those with allergies are sensitive to even small amounts of dairy, such as a
single sip of milk. Those with intolerance to dairy only can enjoy a taste of milk without
symptoms. An allergy test can positively confirm whether or not you have a an allergy
or intolerance.

Fortunately, you can use Ayurveda to lessen the severity of both your intolerance and
allergy. The steps include 1) a dairy free diet initially, 2) restoring digestive strength, 3)
calming the liver and inflammation, and 4) calming the immune system.

A dairy free diet may be difficult to achieve at first. Those with allergies can use soy,
almond, oat, or rice milk as a substitute. Many people who are allergic to dairy can use
ghee as a substitute for butter.
 Poppy Seed Sleepy
Time Tea

How to Make Poppy Seed Sleepy Time Tea

SERVINGS: 1 PREP TIME : 10 MINUTES COOK TIME: 20 MINUTES
MEAL: DRINK STYLE: AYURVEDIC, MIDDLE-EASTERN
PREPARATION: BOILED, TEA EAT IN : AUTUMN-WINTER FOR OCCASION: BED-TIME

INGREDIENTS

2 pinch CARDAMOM

1 tsp HONEY

1 c MILK

1 pinch NUTMEG

3/4 tsp POPPY SEED

PREPARATION
1. Ground the poppy seeds in a coffee grinder or mash with a mortar and pestle.

2. Add to a small saucepan with 8-12 ounces of milk. Boil for twenty minutes and
serve.

3. Add honey, ground cardamom and nutmeg, and serve.

How Can Poppy Seed Sleepy Time Tea Make
You Feel Great?
AYURVEDIC ANALYSIS

Retreat into Sleep

Poppy Seed Sleepy Time Tea will gently lull you into a comforting dreamscape.
Memories of insomnia drift into the shadows as you replenish your body and mind with
this creamy navy-speckled tea. Imagine the comfort of snuggling beneath a soft
blanket, pulling it up over your ears, and sinking into its peaceful warmth. This is the
sensational calm offered by a steaming cup of Poppy Seed Sleepy Time Tea.

Nutty, grounding, and sweet, each element of this tea is carefully chosen to create the
coziness you crave in early fall. Shiny, blue-black poppy seeds and rich nutmeg are
quietly intoxicating, bringing your turning mind to a pleasant rest. Ground-up poppy
seeds create an oil-rich paste that is dark & earthy, a substance that embodies night's
stillness and nurturing yin. Aromatic cardamom and heating honey moves soothing
warmth throughout your tired body. When steeped in rich whole milk, this tea becomes
the soothing restorative you've been dreaming of for ages. The next time you can't
sleep, pull on your favorite slippers, shuffle to the kitchen, and make a cup of Poppy
Seed Sleepy Time Tea. You'll be drifting off to dreamland in no time.

Soothing Sleep Aid

Poppy Seed Sleepy Time Tea is an

effective remedy for occasional and chronic
insomnia. Sleeplessness becomes an issue
in times of high stress, anxiety, transition,
and the windy fall. Inspire the calm
stillness of a winter's night, comfortably
wrapped in the deep blackness of a new
moon, with this sleepy time tea. Poppy
seeds contain small amounts of opium
alkaloids, while opium is derived from the
milky sap of unripe poppy flower pods.
The seeds contain much less of the
narcotic alkaloids but are calming none the
less. At such small doses, poppy seeds are a safe sedative that actually strengthen and
calm your nerves, and were historically recommended tonics for pregnant women,
nursing women, and children. When combined with nutmeg, another mild sedative,
Poppy Seed Sleepy Time Tea becomes the ideal sleep aid for sleepless nights.

Strengthens and Restores

Poppy Seed Sleepy Time Tea is a serene tonic for those who feel chronically depleted
and worn down. Poppy seeds are extremely rich in minerals and oils, and are known to
restore the body. According to Chinese Medicine, their deep blue color indicates that
they strengthen the kidneys, which is fundamental for building vibrancy and vitality.
Since poppys contains moisturizing oils, adding them into your diet will nourish and tone
your skin. Steeping your poppy seeds in nourishing milk increases this tea's tonifying
abilities - called a "rasayana" in Ayurveda. An effective nourishing tonic such as this tea
will relax your central nervous system, putting your body in "rest and digest" mode, so
your body can use its energy to rebuild strength and resilience.
The added warmth of honey and cardamom helps those with weak digestion to enjoy all
the comfort offered by this soothing tea. If Sleepy Time Tea still feels too heavy, add a
pinch of ginger, or pippali (long pepper) to heat things up. Alternatively, use almond
milk instead of cow's milk to lighten this drink.

Melt Your Worries

As fall moves in, evenings become cooler and cooler, while wind shakes dry leaves from
the trees. Perhaps you hear dry branches scratching against your windowpane after a
gust of wind, or maybe you hear the crunch of newly fallen leaves beneath your feet.
The harsh, cool, and changing landscape brings disquiet to the mind, increase Vata
dosha. Your fall mind is like the sapless leaves blowing in the wind: restless and unable
to settle. Poppy seeds are known for their ability to strengthen and calm nerves, and
melt away your worries and stress. Worry-filled fall nights are made for grounding
Poppy Seed Sleepy Time Tea, which will wrap you in sensations of warm, soothing
comfort.

Pain Relief

Poppy seeds are also known as a mild painkiller and muscle relaxant. Mildly sedative
and analgesic, poppy seeds and nutmeg soften the harsh edge of chronic pain so you
can relax enough to finally sleep. They are anti-spasmodic, meaning that poppy seeds
have a special ability to allow muscles to relax, another element that helps soften
muscle twitches, headaches, joint pain, painful digestion, and even toothaches. In fact,
pain relief is the main use of poppy seeds in Chinese medicine.

Remedy for Diarrhea

Poppy seeds with nutmeg are an especially useful combination in diarrhea. Carminatives
and appetizers like fennel seeds, saffron, and cardamom (our aromatic of choice in this
recipe) address poor digestion, which is the root cause of deficiency-based diarrhea.
When your body feels exhausted, the spleen can no longer sustain its "holding" function
according to Traditional Chinese Medicine. The result is often diarrhea; your body can't
retain stools long enough to absorb water and minerals. Poppy seeds are mildly
astringent and high in fiber, enabling your colon to absorb more water from the stool.
Deficiency diarrhea creates a dangerous loop - it creates more deficiency, which creates
more severe insomnia. Since deficiency and insomnia go hand in hand, Poppy Seed
Sleepytime Tea is an excellent remedy to break the cycle, helping you gain strength
which will in turn improve sleep quality and absorption of your food.

Sometimes diarrhea is caused by hot, inflamed stomach and intestinal linings. The cold
quality of this formula soothes these heat conditions, allowing you to digest your food,
pain-free. Lastly, the antispasmodic properties of both poppy seeds and nutmeg helps
relax intestinal cramping for comfortable peristalsis (the gentle wave of the intestines
that moves a stool towards elimination). In Chinese medicine, poppy seeds are used to
tonify and strengthen the large intestine which leads to improved digestion and better
absorption.

Helpful for Cough

Harsh, dry coughs can harm the delicate tissues of the lungs over extended periods of
time. The sedative and antispasmodic properties of this tea will relax and quiet your
lungs, while plentiful oils will nourish injured lung tissue. Cardamom will improve
circulation and ease difficult breathing while honey helps relieve congestion.

WHAT IS POPPY SEED SLEEPY TIME TEA?

Warm & relaxing. Aromatic cardamom balances the grounding tones of nutmeg and
poppy seeds. This recipe is a gentle sedative if you are having a hard time falling
asleep.

Is Poppy Seed Sleepy Time Tea Good for

Me?
SUPPORTIVE DUE
TO:
Poppy Seed Sleepy Time Tea has qualities that may be beneficial to you. It received 5
out of 5 stars in your current diet because it is vata balancing, gooey, and cold. For
your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE OILY HEAVY GOOEY COLD CLEAR

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Tamasic
CONTAINS:
Allergens, Lactose, Non Vegan
SUBTASTE:
Aromatic, Musky
COLOR:
Blue Purple, White
HAS THE NOURISHES:
FOLLOWING Bone, Fat, Marrow, Muscle, Plasma, Reproductive
NUTRIENT:
Calcium, Fats, Insoluble Fiber, Zinc
TYPE:
Dairy, Nuts Seeds
MOVES ENERGY :
Downward, Inward
ELEMENT :
Earth

MEDICINAL PROPERTIES
Digestion:
Antispasmodic, Carminative
Energy Vitality Strength:
Satisfies stomach, Nutritive, Tonic
Heart & Circulation:
Calms heart, Styptic
Immune System:
Analgesic
Kidney & Urinary:
Diuretic
Lung and Sinus:
Soothes throat, Antitussive, Demulcent
Mind, Stress & Sleep:
Makes you tired, Relaxes eyes, Relaxes mind, Relieves tension, Stimulates base of skull,
Nervine, Sedative
Muscle-Health:
Muscle relaxant
Bowel-Poop-Elimination:
Constipative
Other:
Grounding
Strengthening-Tonics:
Muscle Tonic

YOGURT WITH BAKING SODA

How to Make Yogurt with Baking Soda

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: AYURVEDIC PREPARATION: RAW

INGREDIENTS

1 pinch BAKING SODA

1 c HOMEMADE YOGURT

PREPARATION
Mix and serve.

How Can Yogurt with Baking Soda Make You

Feel Great?
AYURVEDIC ANALYSIS
Baking soda neutralizes sour nature of the yogurt. A folk remedy to reduce viral load in
the liver in cases of Hepatitis C.

WHAT IS YOGURT WITH BAKING SODA?

Made with homemade yogurt

Is Yogurt with Baking Soda Good for Me?

SUPPORTIVE DUE
TO:

Yogurt with Baking Soda has qualities that may be beneficial to you. It received 5 out of
5 stars in your current diet because it is vata balancing and gooey. For your current
diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID HEAVY GOOEY

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Lactose, Non Vegan
TYPE:
Dairy

MEDICINAL PROPERTIES
Liver & Gall Bladder:
Livotonic
 Sweet Cucumber Milk

How to Make Sweet Cucumber Milk

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: AYURVEDIC PREPARATION: PUREE, RAW, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1/2 c CUCUMBER

1 c MILK

1 tbsp RAW SUGAR

PREPARATION
1. Slice cucumbers lengthwise and remove seeds with a spoon. Chop into chunks.

2. Puree milk, cucumber and raw sugar in a blender. Serve chilled. For an extra
touch, garnish the glass with a cucumber slice.

Note: If you don't have a blender, grate the cucumber and mix vigorously with the
milk. On the stovetop, make a raw sugar simple syrup and whisk it in. This method
gives you a more rustic texture.
 How Can Sweet Cucumber Milk Make You
Feel Great?
AYURVEDIC ANALYSIS

The Desert Oasis

On the hot, dry days of summer, a parched throat and exhausted mind requires deep
rejuvenation to combat the sweltering summer sun. When work doesn't let up, even
though your mind is frazzled and fried, the cooling refreshment of a chilly, sweet
beverage may be just what the doctor ordered. Imagine taking a sip of lush, creamy
cucumber milk and watch as your mind cascades into dreams of wading through a
cooly, refreshing mountain stream. Its smooth texture and watery nature restores
moisture to your mouth instantly, while its heavy groundedness satiates and rejuvenates
a tired mind.

While studying Ayurveda in the vast, dry deserts of New Mexico with my old friend
Cheng Liu, Sweet Cucumber Milk was the only drink that could cool our overworked
minds and collect our thoughts. After a taste of this nourishing beverage, our mental
batteries were recharged despite the draining, arid climate.

Grounding & Hydrating

Cream-top milk, rich in nourishing ojas, replenishes vitality and bring your racing mind
back to earth. When paired with cooling cucumber and a little raw sugar, this beverage
becomes a heavy and richly hydrating nectar, bringing peace and calm to your
overworked mind. Cucumber's gentle downward action combined with stabilizing and
satisfying milk immediately soothes nerves and cools an overactive, frenetic mind. Dry,
nervous Vata will especially benefit from its oily, lubricating qualities and sweetly
satisfying taste.

Food Combining

Although Ayurveda famously contraindicates drinking cold milk with with fruits like
cucumber, Sweet Cucumber Milk is an exception to the golden rule. The synergistic
combination will not create toxins or ama in the body, as other poor food combinations
can. Be sure to use organic, cream top, whole milk to get the satisfying, full-bodied
effect of the beverage. Conventional homogenized milk always creates ama, no matter
how fool-proof the formula or recipe. Please take a look at our article on milk for more
information on homogenization.

Perfect on Hot Summer Days

Sweet Cucumber Milk is an especially perfect tonic for a hot & fiery Pitta personality on
an overheated afternoon. Since this recipe is a refrigerant, it may be too cold for Vata
even on the hottest days, so proceed with caution. A highly Vata imbalanced person
should drink this beverage at room temperature and may benefit from adding a pinch of
cayenne pepper to warm things up. This recipe is contraindicated for Kapha dosha, who
reacts poorly to rich, watery foods & cold substances like dairy and cucumber. For
Kapha, this recipe may create too much mucus in your sinuses, so its best to avoid.

Hypertension and Gout

As they calm your eyes and cool down your liver, you may feel the pressure in your
arteries decreasing - cucumber's diuretic nature has been used to reduce blood
pressure, water retention and detoxify the blood. Those who suffer from gout will be
pleased to know that cucumbers aids removal of uric acid from the blood.

Balm for your Nerves

Imagine that your nerves are like electric wires. What always surrounds a live wire? A
rubber sheath. Similarly your nerves are protected by their own sheath made of cool fat
which keeps your electrical system from "shorting out." Rich, nutritive milk fats cool and
soothe the nervous system, increasing your buffer to handle stress and agitation. This is
important any time of year, but the demanding heat of summer quite literally fries your
nerves. Pitta people who run hot and never stop thinking are especially vulnerable to
sizzled nerves in the summertime. Sweet Cucumber Milk is an excellent remedy for this
fried feeling, restoring your capacity to deal with stress from grounded rationality.

Inflammatory Conditions

Sweet Cucumber Milk cools and calms inflammation in the gastrointestinal tract. Add
this recipe into your diet if you suffer from ulcers of the stomach, duodenum,
esophagus. Other conditions caused by too much sharp heat are hyperacidity, migraine
headaches, a stressed liver, sharp appetite, and even a sharp tongue. If these conditions
are ringing bells for you, Sweet Cucumber Milk may be your medicine.

Is Sweet Cucumber Milk Good for Me?

SUPPORTIVE DUE
TO:

Sweet Cucumber Milk has qualities that may be beneficial to you. It received 5 out of 5
stars in your current diet because it is vata balancing, gooey, and cold. For your current
diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIQUID HEAVY GOOEY COLD

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Ojas, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Lactose, Non Vegan
TYPE:
Dairy, Vegetables

MEDICINAL PROPERTIES
Bone & Joint:
Bone Tonic
Digestion:
Quenches thirst
 Energy Vitality Strength:
Nutritive, Tonic
Heart & Circulation:
Refrigerant
Immune System:
Anti Inflammatory

GARLIC MILK

How to Make Garlic Milk

SERVINGS: 1 PREP TIME : 5 MINUTES
MEAL: DRINK STYLE: AYURVEDIC PREPARATION: BOILED

INGREDIENTS

1 clove GARLIC

1 c MILK

PREPARATION
Crush or mince garlic and add to milk. Heat the milk until boiling. Remove from
heat and let sit until warm enough to drink. Serve warm before bed.

How Can Garlic Milk Make You Feel Great?

AYURVEDIC ANALYSIS
Take before bedtime to induce sleep. Garlic is heavy and tamasic. Generally, Ayurveda
says not to eat or drink heave meals before bed. However, a small glass of milk is often
helpful for Vata and Pitta constitutions. Kapha beware!

WHAT IS GARLIC MILK?

Experiment with this creamy, delicious aphrodisiac and sedative drink before bedtime.
Also a warming sauce for creamy dinner dishes. Discovered while listening to a lecture
by Dr. Vasant Lad, famous Ayurvedic Physician, in Pune, India.

Is Garlic Milk Good for Me?

 SUPPORTIVE DUE
TO:

Garlic Milk has qualities that may be beneficial to you. It received 5 out of 5 stars in
your current diet because it is vata balancing and gooey. For your current diet, these
effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID HEAVY GOOEY EASY

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing
HAS THE CONTAINS:
FOLLOWING Allergens, Lactose, Non Vegan
TYPE:
Dairy

MEDICINAL PROPERTIES
Digestion:
Antispasmodic, Stimulant Laxative, Stomachic
Energy Vitality Strength:
Nutritive
Heart & Circulation:
Vasodilator
Immune System:
Antiviral
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Demulcent
Mind, Stress & Sleep:
Grounding, Makes you tired
Reproductive Health:
Aphrodisiac, Galactagogue
Bowel-Poop-Elimination:
General Laxative
 Peach Rosewater Lassi
with Cardamom

How to Make Peach Rosewater Lassi with

Cardamom
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK, SNACK-DESSERT STYLE: INDIAN
PREPARATION: PUREE, SMOOTHIE EAT IN : SUMMER
FOR OCCASION: BACKYARD-PICNIC-BBQ, BRUNCH, KID-FRIENDLY

INGREDIENTS

2 pinch CARDAMOM

1 tsp HONEY

1/2 whole PEACHES

1/3 c ROSE WATER

1/3 c WATER

1/3 c YOGURT

PREPARATION
Puree in a blender. Garnish with pistachios on top if desired.
 How Can Peach Rosewater Lassi with
Cardamom Make You Feel Great?
AYURVEDIC ANALYSIS
A western twist on the famous Indian lassi. Peach warms cool yogurt, while rosewater
adds a sensual soft touch. Light, aromatic cardamom adds depth and complexity to this
sweet treat. Best if prepared with fresh-ground cardamom.

Is Peach Rosewater Lassi with Cardamom

Good for Me?
SUPPORTIVE DUE
TO:

Peach Rosewater Lassi with Cardamom has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing and cold. For
your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE COLD CLEAR

TASTES SWEET ASTRINGENT

PACIFIES
DOSHAS

EFFECT:
Acidifying, Ojas, Prana, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Gluten, Lactose, Non Vegan
TYPE:
Dairy, Fruits

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive
Heart & Circulation:
Rebuilds Fluids
Reproductive Health:
Aphrodisiac
Bowel-Poop-Elimination:
Relieves burning, General Laxative
 Tahini Milk and Honey

How to Make Tahini Milk and Honey

SERVINGS: 1 PREP TIME : 0 MINUTES COOK TIME: 5 MINUTES
MEAL: DRINK STYLE: MIDDLE-EASTERN PREPARATION: BOILED, SMOOTHIE

INGREDIENTS

1 tsp HONEY

1 c MILK

1 tbsp TAHINI

PREPARATION

1. Heat milk in a small saucepan on stove over medium heat. Add tahini and lower
heat.

2. Remove from heat and stir in honey to taste. For added flavor, sprinkle in a
pinch of cardamom.

How Can Tahini Milk and Honey Make You

 Feel Great?
AYURVEDIC ANALYSIS
"Does a Body Good"

Nut and seed butters mixed into warm milk is a nourishing, grounding combination. By
adding tahini, you will feel warm and satisfied. Sesame seeds are high in calcium,
making this a wonderful drink for healthy bones. Created by Michelle Schulz of Alchemy
of Tastes, Albuquerque, NM [micheleschulz@gmail.com].

Is Tahini Milk and Honey Good for Me?

SUPPORTIVE DUE
TO:
Tahini Milk and Honey has qualities that may be beneficial to you. It received 4 out of 5
stars in your current diet because it is vata balancing and gooey. For your current diet,
these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE HEAVY GOOEY DIFFICULT CLEAR

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Acidifying, Ojas, Rajasic, Tamasic
HAS THE CONTAINS:
FOLLOWING Allergens, Lactose, Non Vegan
TYPE:
Dairy, Nuts Seeds

MEDICINAL PROPERTIES
Bone & Joint:
Bone Tonic
Energy Vitality Strength:
Builds stamina, Stimulates energy, Nutritive, Tonic
Reproductive Health:
Builds Semen, Male Tonic, Promotes Fertility
Strengthening-Tonics:
Muscle Tonic
 Ghee

How to Make Ghee

SERVINGS: 75 PREP TIME : 0 MINUTES COOK TIME: 30 MINUTES
MEAL: BREAKFAST STYLE: ASIAN PREPARATION: BOILED
EAT IN : AUTUMN-WINTER

INGREDIENTS

2 c BUTTER (UNSALTED)

PREPARATION
Ghee is butter without the water and hard to digest, cholesterol forming milk solids.
Ghee is made by boiling the water out of butter. Sugar, proteins and saturated fats,
the milk solids, precipitate out and settle to the bottom. Then the ghee is poured
through a cheesecloth or similarly fine filter.

To boil butter place it in a small sauce pot on medium heat. Bring to a boil and
lower heat to medium low because the milk solids in butter tend to burn when
cooked too quickly.

The butter will mature through several stages. First it will crackle and pop indicated
water hasn't yet evaporated. The surface will be frothy and opaque. The ghee will
be cloudy at first. Then the foam changes and the ghee will become clear. The ghee
will start to fizz and take on a deeper golden yellow color. Lower heat until the ghee
is just simmering. Eventually you will notice the milk solids at the bottom take on a
roasted, toasted color. Turn off the heat and strain. Ghee strains best when hot.

Do not stir the ghee while cooking.

 How Can Ghee Make You Feel Great?
AYURVEDIC ANALYSIS
One of the most important medicines in Ayurveda. For Ayurvedic notes see ghee in the
ingredients section.

WHAT IS GHEE?
Like baking bread making ghee is an art, a meditation and a labor of love. Buy organic,
unsalted butter only. Ghee is highly concentrated and thus also concentrates toxins if
made from impure ingredients.

Is Ghee Good for Me?

SUPPORTIVE DUE
TO:
Ghee has qualities that may be beneficial to you. It received 2 out of 5 stars in your
current diet because it is vata balancing and cold. For your current diet, these effects
were desirable.

MEDICINAL QUALITIES

INCREASES OILY LIQUID HEAVY COLD

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

CONTAINS:
HAS THE Allergens, Lactose, Non Vegan
FOLLOWING TYPE:
Dairy

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive
 Flowers

Flowers are high in aromatic oils, which brighten the mood. Flowers generally treat the
nerves and spirit.

Rosewater Soda with

Peach Sorbet

How to Make Rosewater Soda with Peach

Sorbet
SERVINGS: 4 PREP TIME : 15 MINUTES COOK TIME: 3 MINUTES
MEAL: SNACK-DESSERT STYLE: MIDDLE-EASTERN PREPARATION: RAW
EAT IN : SUMMER
FOR OCCASION: BACKYARD-PICNIC-BBQ, BRUNCH, KID-FRIENDLY, ROMANTIC

INGREDIENTS
 2 tbsp HONEY

1 whole LEMON

6 whole PEACHES

2 c ROSE WATER

1/2 c SELTZER WATER / CLUB SODA

PREPARATION
Rosewater Soda
1. Combine 1/2 cup of soda water with 2 cups of rose water. Chill in fridge.

2. Make peach sorbet. When it's finished, scoop sorbet into glasses and pour
rosewater soda to make a frothy, cool dessert. It's an ayurvedic root beer float!

Peach Sorbet
1. Pit and chop the peaches. For those who prefer refined texture, peel the
peaches. If you are a lover of the sensual rustic, leave the peel on for a layer of
complexity. Juice the lemon.

2. Add peaches, lemon juice, honey and water to blender. Puree until whipped and
smooth.

3. If you have an ice cream maker, pour peach puree into the ice cream makers
cylinder and follow manufacturers instructions. If you dont, simply pour peach
puree into a tupperware or pyrex container with a well sealing lid and freeze for 3
hours or overnight.

How Can Rosewater Soda with Peach Sorbet

Make You Feel Great?
AYURVEDIC ANALYSIS
This middle eastern inspired recipe will cool you down on a hot day.

Is Rosewater Soda with Peach Sorbet Good

for Me?
SUPPORTIVE DUE
TO:
Rosewater Soda with Peach Sorbet has qualities that may be beneficial to you. It
received 3 out of 5 stars in your current diet because it is vata balancing and cold. For
your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIGHT EASY COLD CLEAR

TASTES SWEET ASTRINGENT

PACIFIES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Sattvic
FOLLOWING TYPE:
Flowers, Fruits

MEDICINAL PROPERTIES
Digestion:
Quenches thirst, Carminative, Digestive
Mind, Stress & Sleep:
Nervine
Reproductive Health:
Aphrodisiac
Bowel-Poop-Elimination:
General Laxative, High Fiber Laxative, Stool Softener

Hibiscus Mint Sun Tea

 How to Make Hibiscus Mint Sun Tea
SERVINGS: 4 PREP TIME : 5 MINUTES COOK TIME: 2 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: BOILED, TEA
EAT IN : SUMMER

INGREDIENTS

2 tsp HIBISCUS

1 tbsp MINT

2 tsp RAW SUGAR

PREPARATION
Experiment with herbal sun teas this summer. In the morning, add herbs and water
to your favorite mason jar and place outside in the sun. Using heat from the sun
instead of boiling water allows the herbs to retain a great deal of flavor. Watch as
the color takes on a new, vibrant hue as the hours go by. These teas, excellent for
a mid-afternoon cool-down, can be served chilled or even on ice, garnished with
mint, lemon or lime. Here are some herbs to play with: Mint, rose, hibiscus,
chamomile, lemon balm, and lavender. Summer is the time of fun, so be playful!

1. Fill a 32 ounce jar or glass pitcher with water, add hibiscus and mint. Seal the
jar and place in the sunshine for 2 to 4 hours. You will know it is ready when the
water becomes a vibrant pink. Add sugar to taste.

2. Strain and serve room temperature, chilled or on ice. For extra flare, add a mint
garnish.

Keeps well in the fridge for 2 to 3 days.

How Can Hibiscus Mint Sun Tea Make You

Feel Great?
AYURVEDIC ANALYSIS
Luscious, vibrant Hibiscus Mint Sun Tea delights your eyes as well as your taste buds.
You will feel soothed by this tea, which is nothing short of beautiful. Hibiscus with mint
is particularly refreshing on a hot summer's day, with cooling properties that bring arctic
relief. Hibiscus improves liver function and restores your liver, which may be taxed by
the heat. So find a shade tree and let out a big sigh. Your body will feel calm and
relaxed after a fresh glass of Hibiscus Mint Tea.

Experiment with Sun Teas

This variation on sun tea is perfect for cooling down on a hot day. Using heat from the
sun instead of from boiling water allows the herbs to retain their vibrant flavors as well
as health benefits. Boiled water extracts more bitters, whereas sun tea extracts more
subtle flavors. Brewing your teas with solar heat can be a nice way to preserve
antioxidants and other nutrients which may be destroyed in the boiling process. This is
not to suggest that sun teas are better or more healthful than regular teas - but they
can be a nice addition to your summer diet.

Cool Down

Hot summer days cause your heart to beat faster and your blood to circulate rapidly.
The furious pace of summertime circulation stresses out your liver. Hibiscus restores
your liver & even cools down your blood by purging hot bile from the gall bladder.
Thanks to high levels of antioxidants, hibiscus reduces low-grade systemic inflammation.
These antioxidants help you feel brighter and refreshed. Take special notice of how
hibiscus relieves tension around the eyes. The astringency of hibiscus also reduces
inflammation in the skin and digestive tract, bringing cooling relief.

In summer, the deep red hue of hibiscus is particularly appealing. In the heat of the
season, your body naturally craves foods and berries with red, blue and purple hues
such as blueberries, strawberries and hibiscus. These foods are high in beta carotene,
which nourishes the liver. Together, hibiscus's refrigerating qualities, antioxidants, and
beta-carotene help your liver complete the natural spring detox cycle.

Mint assists hibiscus by dilating capillary beds and opening pores, which allow you to
release heat more efficiently. This dilatory effect also disperses fluids creating a sense of
opening and relief, which reduces reactive emotions and tension common to Pitta body
type.

Reduces Blood Pressure

Hibiscus is a traditional remedy for high blood pressure due to its diuretic action and
blood thinning properties. This traditional use of hibiscus is backed up by a 2008 USDA
study. Participants who drank hibiscus tea had 8 times more positive effect than the
placebo group. If high blood pressure is an issue for you, enjoy hibiscus tea daily.
Hibiscus tea protects your heart in more ways than one: it contains bio-flavonoids,
believed to prevent build-up of plaque in the arteries.

By its diuretic action, hibiscus also helps support the body when you are dealing with
kidney disease, diabetes, obesity and liver issues. Hibiscus contains high levels of
vitamin C. It supports female reproductive health. Then next time you sip a hibiscus
cooler, let these facts slip into your mind and appreciate its refreshing gifts even more.

Note: Vata should take caution not to drink too much Hibiscus, as its cooling qualities
could squash
your appetite & delicate digestive fire.

Is Hibiscus Mint Sun Tea Good for Me?

SUPPORTIVE DUE
TO:

Hibiscus Mint Sun Tea has qualities that may be beneficial to you. It received 1 out of 5
stars in your current diet because it is cold. For your current diet, these effects were
desirable.
 MEDICINAL QUALITIES

INCREASES MOBILE COLD

TASTES ASTRINGENT
PACIFIES
DOSHAS

EFFECT:
Prana, Sattvic
NUTRIENT:
Antioxidant
HAS THE SUBTASTE:
FOLLOWING Aromatic
TYPE:
Flowers
COLOR:
Red

MEDICINAL PROPERTIES
Digestion:
Appetite suppressant, Quenches thirst, Antispasmodic, Stomachic
Heart & Circulation:
Hypotensive, Opthalmic, Refrigerant
Immune System:
Anti Inflammatory
Kidney & Urinary:
Diuretic
Mind, Stress & Sleep:
Relaxes eyes, Relaxes solar plexus
Skin Care & Beauty:
Diaphoretic, Refreshes skin, Skin Tonic
Find Your Symptom:
Refreshing
Bowel-Poop-Elimination:
Relieves burning
 Fruits

Fruits are generally sweet and high in fiber. They have a laxative and thus a cleansing
effect. Vata people should not attempt fruit fasts because they require more substantial
food.

Early summer is the best time of year for berry consumption. Late summer is best time
of year for apples, peaches, and fleshy fruits. Early spring is the best time of year for
grapefruit. Lemons may be eaten from January through July.

Fruits and Non-Violence

Fruits have a symbiotic relationship between animals. Plants offer their fruits freely in
exchange for seed propogation. For this reason, Ayurveda considers fruit consumption
to be non-violent, and thus lists many fruits as sattvic in quality.

Fruits, bacteria, and parasites

Any food loved by humans is also loved by parasites. Those infected by bacteria or
parasites including candida should be careful with yummy, easy to digest fruits.
 Coconut Water with
Lime, Ginger &
Cardamom

How to Make Coconut Water with Lime,

Ginger & Cardamom
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: INDIAN PREPARATION: RAW EAT IN : SUMMER

INGREDIENTS

2 pinch CARDAMOM

1 c COCONUT WATER

1/8 inch GINGER (FRESH)

1/4 whole LIME

1/2 tsp RAW SUGAR

PREPARATION
Mince, grate or mash ginger. Use cardamom powder or grind in coffee grinder. Mix
all ingredients together and serve chilled.
How Can Coconut Water with Lime, Ginger &
Cardamom Make You Feel Great?
AYURVEDIC ANALYSIS
This joyful beverage will sweep your imagination away to the cool oceanic breeze of a
tropical paradise. Lime & ginger add a festive touch. Like a hawaiian shirt this drink will
leave you feeling relaxed yet in the mood for fun.

Replenish Electrolytes

Coconut water quenches even the

strongest thirst. Coconut's amazing ability
to rehydrate you was recognized in WWII,
where coconut water was actually used for
blood transfusions. Electrolyte rich drinks
help replenish minerals and salts as well
as fluid, helping your body absorb water
for relief of cellular thirst. Coconut water
contains a small amount of nurtitive fat,
giving it an creamy feeling on the tongue
that leaving a parched palate feeling
moist.

Soothing, Cooling Relief

Coconut water is also a coolant, meaning it is a soothing anti-inflammatory for your skin
and in your gut. Drinking it provides immediate relief. Its creaminess soothes inflamed
mucosal membranes in the entire digestive tract. If you are suffering from dryness or
heat conditions of the GI, or even simple dehydration, coconut water will cool and
soothe. Its cooling properties suppress the appetite.

Nourish Kindness

As a nutritive nutritive brain tonic coconut water calms and grounds anxious, heated
thoughts that so easily flare on summer afternoon. By nature an ambitious organ, the
liver falls victim to intense, hot blooded emotions and pitta internal heat conditions.
Coconut water cools the blood, nourishing your exhausted liver. Its sweet, delicious
water restores your affectionate side, making coconut water a popular aphrodisiac in the
tropics.

In addition to their vibrant tastes, lime, cardamom, and ginger make coconut water a
bit lighter for digestion.

WHAT IS COCONUT WATER WITH LIME, GINGER & CARDAMOM?

Refreshing like dew on a fern.

Is Coconut Water with Lime, Ginger &

Cardamom Good for Me?
SUPPORTIVE DUE
TO:
Coconut Water with Lime, Ginger & Cardamom has qualities that may be beneficial to
you. It received 5 out of 5 stars in your current diet because it is vata balancing and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE OILY LIQUID HEAVY COLD EASY

CLEAR
TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE SUBTASTE:
FOLLOWING Aromatic
TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Appetite suppressant, Quenches thirst, Antacid, Antiemetic, Antispasmodic, Appetizer,
Carminative, Digestive, Sialogogue
Cleanse and Detox:
Burns Toxins
Energy Vitality Strength:
Stimulates energy, Nutritive
Heart & Circulation:
Rebuild Electrolytes, Rebuilds Fluids, Refrigerant
Liver & Gall Bladder:
Livotonic
Lung and Sinus:
Expectorant
Mind, Stress & Sleep:
Brain Tonic
Skin Care & Beauty:
Diaphoretic
 Rosewater Lemonade

How to Make Rosewater Lemonade

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: MIDDLE-EASTERN PREPARATION: RAW
EAT IN : SUMMER

INGREDIENTS

1/8 whole LEMON

1 tsp RAW SUGAR

2 pinch ROSE WATER

2 c WATER

PREPARATION
Mix all ingredients together. Served cool as a lemonade or frozen as a sorbet.

How Can Rosewater Lemonade Make You

Feel Great?
 AYURVEDIC ANALYSIS

A Remedy for Summer Anger & Irritability

If you were going to try one new recipe to keep your cool this summer, try rosewater
lemonade. The heat of summer can provoke anger and irritability, especially when a
person is dehydrated from sweating, spending long hours under the summer sun or up
late at night socializing. Altogether, these strains on your body may make it all too
tempting to fight with your loved ones. Fortunately, you can recover your composure
and find relief with cooling, sweet beverages like rosewater lemonade.

Cool a Fiery Summer Persona

When the thermometer seems relentless, the key to a kinder personality lies in the
understanding that summer is a fiery season of aggravated Pitta. When provoked, Pitta
generally reacts with irritability, resistance, and aggression. Pitta people have a basic
need for sweetness and beauty. When overheated, Pitta needs a gentle "yes" to calm
them into a more amiable easiness. They respond best to cooling, calming balms like
sitting under the moon, in the shade of a tree, and sweet foods with a pleasant aroma.
Rosewater Lemonade brings sweetness and beauty into the day, calming their agitated
mind. The mere smell of a rose cools their anger and criticism. Knowing this about Pitta
helps you to please and nurture yourself or a loved one, rather than provoke them.

Naturally Tame Your Inflammation

Rosewater relieves and cools inflammation. It's great for spraying on your sunburned
skin or summer rashes, but it also heals and soothes internal tissues as well. It has a
mild astringency that tones tissues, including the digestive tract.

Lemons & Lemonade: A Classic Cure to Heat

Lemons cool the skin because they help you sweat. Lemons cleanse the blood of
impurities, aid digestion and quench thirst. Although lemons are heating in the digestive
tract, they are a cooling astringent in the blood. Sour taste focuses a scattered mind
and helps nudge your thoughts from the head back to the heart, the seat of kindness.
For an even more Pitta cooling effect, add lime instead of lemon and maple syrup
instead of raw sugar. Kapha may prefer honey.

WHAT IS ROSEWATER LEMONADE?

A wonderful, refreshing substitute for iced tea. It is inspired by a Tunisian drink with
lemons and orange blossom water. Rosewater is the water leftover from the production
of rose essential oil. It has an uplifting rose fragrance. As Ayurveda students, we
sprayed ourselves with rosewater mist on hot days to keep cool. Rosewater is available
in most Indian and Middle Eastern grocery stores.

Is Rosewater Lemonade Good for Me?

SUPPORTIVE DUE
TO:

Rosewater Lemonade has qualities that may be beneficial to you. It received 5 out of 5
stars in your current diet because it is vata balancing, gooey, and cold. For your current
diet, these effects were desirable.

MEDICINAL QUALITIES
INCREASES MOBILE LIQUID GOOEY COLD CLEAR

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Sattvic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Quenches thirst
Heart & Circulation:
Refrigerant, Styptic
Mind, Stress & Sleep:
Nervine
Bowel-Poop-Elimination:
Relieves burning

Almond & Fig

Milkshake

How to Make Almond & Fig Milkshake

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 15 MINUTES
MEAL: DRINK STYLE: AYURVEDIC PREPARATION: PUREE, SMOOTHIE

INGREDIENTS
 1 c ALMOND MILK

1/2 c FIGS

PREPARATION
Use fresh figs or soak dried figs overnight. Puree figs and almond milk in a blender
until smooth, creamy, and richly satisfying.

Optionally add fresh ginger. Other variations include fennel seed, cinnamon and
even sesame seed.

How Can Almond & Fig Milkshake Make You

Feel Great?
AYURVEDIC ANALYSIS
Figs' sweet succulence makes it a natural tonic for restoring energy and vitality. Rich in
ojas and sugars, they are useful for rejuvenation after hard labor or child birth. They
clean the mouth and remove foul taste.

Unlike chilis that ignite a short-lived metabolic flare-up, almonds nourish a deep, slow
burning metabolic fire that simmers with lasting warmth. Almond's hearty fuel will
sustain you through a long workday. Their mild stimulating qualities keep you warm
even as the thermometer starts to dip in Autumn. Almond protein also supports muscle
growth, and are an especially valuable protein source for vegetarians.

Most of us feel a little frazzled these days. We live demanding lives, we're on the go,
and some of us struggle with an over-active nervous system. Ayurveda has some
unique tips to ground your nerves. Every nerve in your body is coated in fats, called the
myelin sheath, that insulates, protects, and guides the electric impulses of your
neurons. Without this protective fatty barrier, your signals will go haywire, and be
scattered. Nourishing this fatty layer of the nervous system is key to settling your mind.

Almonds are rich in natural oils and fatty acids, from 36 to 60% by weight. Almonds
and sunflower seed are also the top two whole food sources of fat soluble vitamin E. By
adding almonds to your diet, you will feel calmer and more at ease, and improve your
ability to think a little clearer. Almond also contains minerals like magnesium that
support muscle relaxation. In the ancient science of Ayurveda, almonds have been used
to preserve intelligence for thousands of years.

Almond & Fig Milkshake is a delightful simple and effective way to enjoy these two
nourishing ingredients. Pureed into a liquid, this milkshake is ideal way to strengthen
your body after exhaustion by hard labor or weakened by illness.

WHAT IS ALMOND & FIG MILKSHAKE?

Figs are a natural tonic to restore your energy. Almonds nourish and build your
strength. Almond & Fig Milkshake pairs these two delightful ingredients into a heavenly
elixir for your health.

Is Almond & Fig Milkshake Good for Me?

SUPPORTIVE DUE
TO:

Almond & Fig Milkshake has qualities that may be beneficial to you. It received 5 out of
5 stars in your current diet because it is vata balancing and cold. For your current diet,
these effects were desirable.

MEDICINAL QUALITIES

INCREASES EASY COLD

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Tree Nuts
TYPE:
Fruits

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive, Tonic
Liver & Gall Bladder:
Livotonic
Lung and Sinus:
Demulcent
Reproductive Health:
Builds Semen, Promotes Fertility, Promotes Virility
Bowel-Poop-Elimination:
General Laxative, High Fiber Laxative
 Banana & Apple
Smoothie with Ginger

How to Make Banana & Apple Smoothie with

Ginger
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: PUREE, RAW, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1 whole APPLE (RAW)

1 c BANANA

1/2 inch GINGER (FRESH)

1/4 whole LIME

PREPARATION
Peel, core and chop a raw apple. Peel the skin from the fresh ginger by scraping it
with a knife. Select a banana that is ripe but not too soft. Under ripe bananas are
too grainy for smoothies. Add with juice of lime and remaining ingredients and 1c
water into a blender and puree. You may also substitute 1/4 tsp ground ginger for
1/2 inch fresh ginger root.

All freshly blended raw drinks are best consumed immediately. They lose a great
deal of their antioxidant power after about 30 minutes. Fruits in general should be
 eaten on an empty stomach and at least a half hour before a snack or meal.

How Can Banana & Apple Smoothie with

Ginger Make You Feel Great?
AYURVEDIC ANALYSIS

Summer Circulation

Dramatic changes in circulation by late spring help your body adapt to the brutal
summer sun. A red, flushed face on a hot mid-summer afternoon reveals how your
body keeps cool - by circulating more blood close to your skin. More blood in your skin
means you radiate more heat away and encourage evaporation of sweat.

Heat also increases your heart rate, bringing with it courage, boldness, and a sense of
summer adventure. It also relaxes your muscles, which feel heavy during the dog days
of summer. Dilation of blood vessels lowers blood pressure and causes swelling in the
hands and feet on warm days.

Sweat: Water or Blood?

Although sweat cools the body, it depletes vital fluids, making dehydration a serious
concern this time of year. But sweat is more than mere water. It also contains
electrolytes and oils, and is more like blood plasma. That's why Ayurveda equates
sweating to bleeding. While summer sweat is inevitable, it shouldn't be encouraged.

As it depletes electrolytes, the summer sun withers your strength. Electrolyte loss
causes fatigue and eventually muscle spasms. Leg cramps, often called "charlie horses"
is a common sign of low electrolyte/potassium levels. A pounding headache may
accompany your fatigue and the feeling that you've been cooked beneath the summer
sun.

You can prevent dehydration by paying attention to your tongue: a dry tongue or palate
is one of the first signs of dehydration. When fluid loss is sufficient to dry up saliva,
stomach glands are also too dry to produce the 2/3's of a liter of hydrochloric acid
necessary for digestion.

Refresh, Replenish & Keep Cool

Apples, bananas and limes are juicy. They replenish electrolytes and restore energy
after sweating or whenever muscles are tired in the afternoon. Bananas are especially
high in potassium and also contain Tryptophan, a type of protein that the body converts
into serotonin, known as the "happy and relaxed" hormone.

Apples, bananas, and limes are also refreshing. They cool the blood. The sourness of
apples and limes gently releases bile from the liver. Since bile is a hot and oily
substance, its release reduces general irritation and inflammation in the body. Apples
are crunchy and leave a rough feeling on the roof of the mouth, both signs of
astringency. Astringency tightens and tones tissues that are loose and lax from hot
summer dayheat excess.

Light for Summer Digestion

When too much blood moves into the skin, there is less blood in the chest and
abdominal organs. Reduced blood supply to digestive organs causes appetite to wane by
summer. You might also have acid reflux, or other signs of indigestion. Lime and ginger
coax blood back to GI tract, stimulating appetite and digestion. Whereas oatmeal may
be too heavy for breakfast this time of year, an apple and banana smoothie in the
morning provides fiber without heaviness.

WHAT IS BANANA & APPLE SMOOTHIE WITH GINGER?

On hot & lazy summer mornings, start your day with a refreshing, thirst quenching
breakfast that replenishes your strength and vitality.

This delicious smoothie is loved by kids and adults alike, and it's easy enough to blend
up when friends and neighbors drop by. It's ideal for breakfast or to replenish
electrolytes during an afternoon lull. Best of all, it's dairy and ice-free.

Is Banana & Apple Smoothie with Ginger

Good for Me?
SUPPORTIVE DUE
TO:

Banana & Apple Smoothie with Ginger has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing, gooey, and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE GOOEY EASY COLD CLEAR

TASTES SWEET
PACIFIES
DOSHAS

EFFECT:
HAS THE Alkalizing, Prana, Sattvic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Antacid, Antispasmodic, Carminative, Sialogogue, Stomachic
Cleanse and Detox:
Burns Toxins
Energy Vitality Strength:
Stimulates energy, Nutritive
Heart & Circulation:
Cardiac stimulant, Rebuild Electrolytes
 Immune System:
Anti Inflammatory
Lung and Sinus:
Demulcent
Skin Care & Beauty:
Antipruritic

Bananas with Lemon

Juice & Fresh Cilantro

How to Make Bananas with Lemon Juice &

Fresh Cilantro
SERVINGS: 3 PREP TIME : 10 MINUTES COOK TIME: 0 MINUTES
MEAL: BREAKFAST, SNACK-DESSERT STYLE: INDIAN PREPARATION: JUICE, RAW
EAT IN : SUMMER

INGREDIENTS

2 c BANANA

1/2 c CILANTRO

1/2 whole LEMON

PREPARATION
Cut bananas into bite sized chunks. Add other ingredients. Mix gently with your
hands to avoid crushing the bananas until the corners of the banana are a bit
 rounded. Shown here garnished with chopped and whole nasturtium flowers.

How Can Bananas with Lemon Juice & Fresh

Cilantro Make You Feel Great?
AYURVEDIC ANALYSIS

Bananas and Electrolytes

Bananas are a great snack after a summer sweat because they restore electrolytes.
Their high potassium content nourishes both the nervous system and the muscles. Eye
twitching and muscle spasms in general are early signs of electrolyte imbalance. In early
summer, a twitching eye may be your sign to curb excess sweating in early summer as
well as a cue to enjoy healthy tropical treats with bananas.

Bananas also have a high sugar content. Under the wiltering summer heat, the high
sugar and complex carbohydrates of banana may leave the stomach feeling a bit heavy.
The lemon and cilantro aid the digestion of these complex carbohydrates.

Lemons in the Summer

Why is lemonade the most popular beverage of summer? Apart from their resemblance
to a ray of sunshine, and juiciness to rival a summer waterfall, lemons open the pores
and help you sweat. Sweating actually help keep your body cool. Among herbalists,
foods that help you sweat are known as diaphoretics. Diaphoresis, the dilation of pores
and blood vessels close to the surface of the skin, is your body's way of turning on the
air conditioner.

When the heat makes you feel like youre turning to mush, the astringency of cilantro
helps tone and tighten inflamed tissues and digestive tract. Cilantro is also very cooling
to the liver and an anti-inflammatory. Also a diuretic, cilantro is a perfect addition to
meals to combat water congestion in early summer. Dont like cilantro? Try mint instead.

WHAT IS BANANAS WITH LEMON JUICE & FRESH CILANTRO?

Bananas with Lemon Juice and Cilantro is a sweet, refreshing and restorative summer
snack. Lemon and cilantro add a fresh and zesty taste to your appetite for excitement in
the summer. It is common in India to serve fruit with spices. This spicey fruit dish was
designed by Wasfia Chowdhury.

Is Bananas with Lemon Juice & Fresh

Cilantro Good for Me?
SUPPORTIVE DUE
TO:
Bananas with Lemon Juice & Fresh Cilantro has qualities that may be beneficial to you.
It received 5 out of 5 stars in your current diet because it is vata balancing and cold.
For your current diet, these effects were desirable.
 MEDICINAL QUALITIES

INCREASES LIGHT EASY COLD

TASTES ASTRINGENT
PACIFIES
DOSHAS

EFFECT:
Alkalizing, Prana, Sattvic
HAS THE TYPE:
FOLLOWING Fruits
COLOR:
Yellow

MEDICINAL PROPERTIES
Digestion:
Antacid
Cleanse and Detox:
Burns Toxins
Heart & Circulation:
Alterative, Rebuild Electrolytes, Refrigerant
Immune System:
Anti Inflammatory, Antihistamine
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Demulcent
Skin Care & Beauty:
Antipruritic
 Pineapple & Banana
Kale Smoothie

How to Make Pineapple & Banana Kale

Smoothie
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK, SNACK-DESSERT STYLE: WESTERN
PREPARATION: PUREE, RAW, SMOOTHIE EAT IN : SUMMER
FOR OCCASION: BACKYARD-PICNIC-BBQ, KID-FRIENDLY

INGREDIENTS

1/2 c BANANA

1 c COCONUT WATER

1/4 lbs KALE

1/4 c PINEAPPLE

PREPARATION
1. Peel banana. For best results, juice kale in a vegetable juicer. This will be easier
to digest. Otherwise, chop the kale.

2. Blend all ingredients until creamy in a blender. Serve chilled or room temperature
garnished with a pineapple slice.
How Can Pineapple & Banana Kale Smoothie
Make You Feel Great?
AYURVEDIC ANALYSIS
Creamy banana combines with tangy pineapple in this smoothie, creating an ideal
refreshment on a hot summer afternoon. Kale adds a bit of bitter green, which helps
cool the blood and soothe your mind on hot and muggy summer days. Serve this
delightful drink in cocktail glasses with a wedge of pineapple along the rim at your next
summer pool party or BBQ. It is sure to be a success!

Replenish Your Body

There is doubt that the summer sun zaps your energy. Too much heat and humidity
makes the body sweat, which can drain your electrolytes and lead you to feel tired, low-
energy, and depleted. If you are feeling a little sluggish, the natural sugars of both
pineapple and banana in this smoothie will restore your energy levels & replenish your
strength. Coconut water is also excellent for restoring electrolyte balance.

Summer Digestion

The heat of summertime brings fun and adventure, but also challenges your digestion.
The heat exhausts your blood, and weakens digestion with it, because all of the blood in
your body is moving to the surface of your skin to cool you down. With its creamy,
moist, and soft texture, bananas have long been recommended to soothe intestinal
irritation in summer. The creaminess coats your gut, having an anti-acid and soothing
effect on your stomach. Bananas are heavier and harder to digest than most other ripe
fruits. Pineapple also comes to the rescue as a natural digestive aid. Note that mixing
fruits with kale is technically a bad food combination. Blending makes this combination
more digestible.

Cool Down with Kale

Kale is one of our favorite greens for high Pitta and Kapha. It's bright green color adds
revitalizing chlorophyll to your diet. Unlike spinach which is hot in nature, Kale cools
down your boiling blood because of bitter taste. Bitter taste drains the liver and blood of
hot fiery bile, cooling down a hot summer temper. Coconut water can also cool down a
hot summer temper! A smoothie is a great way to add kale into your diet if the taste
alone feels unpalatable to you, because the natural sweetness of the banana and
pineapple overpowers and "hides" any bitterness from the kale. Sweet smoothies with
kale can be a great way to get resistant kids to add a little bit more greens in their diet!

Is Pineapple & Banana Kale Smoothie Good

for Me?
SUPPORTIVE DUE
TO:

Pineapple & Banana Kale Smoothie has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing and cold. For
your current diet, these effects were desirable.
 MEDICINAL QUALITIES

INCREASES MOBILE OILY LIQUID HEAVY EASY COLD

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE TYPE:
FOLLOWING Fruits
NUTRIENT:
Potassium

MEDICINAL PROPERTIES
Digestion:
Quenches thirst
Energy Vitality Strength:
Nutritive
Heart & Circulation:
Alterative, Rebuild Electrolytes, Rebuilds Fluids, Refrigerant
Immune System:
Anti Inflammatory
Liver & Gall Bladder:
Cholagogue
Weight Loss:
Lowers Thyroid

Almond Date Shake

with Cinnamon
 How to Make Almond Date Shake with
Cinnamon
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK, SNACK-DESSERT STYLE: AYURVEDIC
PREPARATION: PUREE, RAW, SMOOTHIE EAT IN : AUTUMN-WINTER
FOR OCCASION: BED-TIME, KID-FRIENDLY, ON-THE-MEND

INGREDIENTS

1 c ALMOND MILK

2 pinch CINNAMON

2 whole DATES (DRIED)

1/8 inch GINGER (FRESH)

PREPARATION
For best results, make homemade almond milk, and soak dates overnight.

1. Remove the seed from the dates.

2. Warm the milk in advance, or serve room temperature according to preference.

3. Puree all ingredients in a blender.

4. For a stronger restorative effect, add 1 tsp ghee and substitute milk for almond
milk. You may also substitute with coconut milk.

How Can Almond Date Shake with

Cinnamon Make You Feel Great?
AYURVEDIC ANALYSIS
Frothy Almond Date Shake nurtures and comforts your whole body. Dates add charm
and sweetness to the shake, while a slice of fiery ginger and a dash of spicy cinnamon
heat up this elegant blend, warming your body to the core. On chilly fall afternoons, a
creamy Almond Date Shake with Cinnamon seems to bring you back down to earth,
soothing your mind and sweetening your mood.

Rebuilding Stamina
This silky-soft shake is a lush tonic for fall exhaustion. In Fall months, your body uses
all available energy to build an insulating layer of fat before winter. Meanwhile, low
humidity in autumn depletes your fluids. The result is that your blood will be depleted of
sugars, fats, and fluids throughout the season, making your muscles feel weak and
tired, while your mind becomes anxious and spacey. You may even suffer from insomnia
this time of year, or feel as if your bones are weaker. Fortunately, the nourishing
sumptuousness of dates and grounding effect of almond milk can help you nourish your
blood and rebuild your stamina.

Keeping Calm in the Fall

Colder temperatures refresh your mind, nurturing a welcome reprieve from summer
laziness. Exciting new plans and daydreams accompany this boost in mental alertness.
Yet, this freshness of mind, when coupled with depletion, can trigger worry and anxiety.
The fall is a time where you might feel especially scattered, spacey, and mentally
overstimulated. Date sugar is a balm for your nerves, coaxing a racing mind back to
earth and helping you to stay grounded. Dates and almond milk work together to
strengthen and soothe the liver, reducing the intensity of emotions.

Respiratory Health

Cinnamon and dates share a few characteristics. They are both demulcent expectorants
that can soothe your throat when dry and help you eliminate thick mucus from the
respiratory tract. Cinnamon and dates also share astringency, useful for toning the
digestive tract. Since dates are heavy for digestion, pureeing and mixing them with
ginger makes them more readily digestible. Pureed food is essentially pre-chewed,
making it easier for your stomach to break down and absorb nutrients in your food
quickly.

Ojas-Building Tonic

Both almond milk and dates are considered ojas-building nourishment. Ojas is the poetic
term used in Ayurveda for heartiness. If a person has healthy skin, strong immunity,
and "juiciness," Ayurveda says they have good ojas. Ojas are associated with mental
stability, endurance, and a calm, grounded presence. They bring peace of mind and
bestow strong fertility. Vata and Pitta people can enjoy this tonifying shake on a regular
basis to build ojas, while Kapha people - who generally have high amounts of ojas
naturally - should save this beverage for special occasions only.

WHAT IS ALMOND DATE SHAKE WITH CINNAMON?

Popular variations of this recipe include cardamom, fennel, and saffron.

Is Almond Date Shake with Cinnamon Good

for Me?
SUPPORTIVE DUE
TO:

Almond Date Shake with Cinnamon has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing and gooey.
For your current diet, these effects were desirable.

MEDICINAL QUALITIES
INCREASES MOBILE GOOEY EASY

TASTES SWEET ASTRINGENT

PACIFIES
DOSHAS

EFFECT:
Alkalizing, Prana, Sattvic
CONTAINS:
Allergens, Tree Nuts
SUBTASTE:
Bland
COLOR:
HAS THE Brown, White
FOLLOWING MOVES ENERGY :
Downward
ELEMENT :
Earth, Water
TYPE:
Fruits
NOURISHES:
Plasma

MEDICINAL PROPERTIES
Digestion:
Appetizer, Carminative
Energy Vitality Strength:
Satisfies stomach, Stimulates energy, Nutritive, Tonic
Heart & Circulation:
Cardiac stimulant, Hemostatic
Liver & Gall Bladder:
Livotonic
Lung and Sinus:
Demulcent
Mind, Stress & Sleep:
Grounding, Relaxes eyes, Relaxes mind
Reproductive Health:
Aphrodisiac, Emmenogogue, Galactagogue, Promotes Fertility
Weight Loss:
Lowers Blood Sugar
 Ginger Basil Limeade

How to Make Ginger Basil Limeade

SERVINGS: 8 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: AYURVEDIC PREPARATION: RAW EAT IN : SUMMER
FOR OCCASION: CLEANSE

INGREDIENTS

1/2 c BASIL

2 inch GINGER (FRESH)

1 whole LIME

2 tsp RAW SUGAR

PREPARATION
1. Use a fine grater to make about 1 teaspoon of lime zest. Juice limes. Chop
ginger into chunks.

2. Add 1c water to a blender with ginger, lime juice, lime zest, raw sugar and a
small handful of fresh basil leaves. Blend until smooth.

3. Combine ginger-lime juice with an additional 3 cups of water in a pitcher.

Garnish with fresh basil. Chill and serve.

Salt the rim of your glasses to complete this mock-tail while satisfying all six tastes!
 How Can Ginger Basil Limeade Make You
Feel Great?
AYURVEDIC ANALYSIS
Sour lime mixes with spicy-sweet fresh ginger in this chilled beverage that will wake up
your mind as it delights your palate. A refreshing glass of this Ginger Basil Limeade will
help you feel as light and bright as the summer day. Pour yourself a glass for a midday
break on your front porch. You'll feel enlivened and stimulated by this perfect, late
afternoon pick-me-up. Ginger and basil wake up your taste buds. Lime will pucker your
lips, and make your mouth water with refreshment. Your whole family will be uplifted.
For extra fun, take out your favorite tumbler and salt the rim!

Wake Up Your Mind

Do you ever feel like you just can't think during the dog-day afternoons of summer? On
humid days, the balmy air leaves your mind foggy, your skin sticky, and your breath
shallow. The mental vitality and physical energy you normally feel in crisper colder
months just evaporates under the summer sun. The next time you feel that heaviness
of mind, pour a glass of Ginger Basil Limeade.

Ginger increases circulation and lime stimulates your whole body, helping you feel
radiant on sluggish days. A touch of lime, salt and sugar restores your strength as it
replenishes electrolytes lost due to sweating. Fresh basil clarifies your thoughts with its
light pungent herbal taste. This sassy limeade adds verve and pep to your day. Your
mind will wake right up, bringing back your sparkle and sharpness. Feel like yourself
again!

Strengthen Your Summer Appetite

On a hot summer day you won't feel as hungry due to the intense heat. Ginger limeade
strengthens your digestive fire or "agni" when the temperature is hot outside. Ginger is
a revered tridoshic digestive that will perk up a lazy appetite on a hot day. Lime is also
a cooling way to kickstart your digestion and lubricate your entire GI. A touch of salt
and sugar also aids in the digestion.

Is Ginger Basil Limeade Good for Me?

SUPPORTIVE DUE
TO:

Ginger Basil Limeade has qualities that may be beneficial to you. It received 4 out of 5
stars in your current diet because it is vata balancing. For your current diet, these
effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIGHT EASY CLEAR

 PACIFIES
DOSHAS

EFFECT:
HAS THE Alkalizing, Prana, Sattvic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Bone & Joint:
Antiarthritic
Digestion:
Quenches thirst, Antiemetic, Antispasmodic, Appetizer, Carminative, Digestive,
Sialogogue, Stomachic
Cleanse and Detox:
Burns Toxins, Detoxicant
Energy Vitality Strength:
Stimulates energy
Heart & Circulation:
Cardiac stimulant, Alterative, Vasodilator
Immune System:
Anti Inflammatory, Flushes Membranes
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Decongestant, Expectorant, Lung Tonic
Reproductive Health:
Galactagogue
Skin Care & Beauty:
Diaphoretic
Bowel-Poop-Elimination:
General Laxative, Stool Softener

BANANA STRAWBERRY SMOOTHIE

How to Make Banana Strawberry Smoothie

SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: RAW, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1 c ALMOND MILK
 1 c BANANA

1/4 c BLUEBERRY

1/2 c STRAWBERRIES

PREPARATION
Blend two bananas, 5 strawberries, 1/4c blueberries and 1c almond milk.

Serve in a tall glass garnished with fresh berries!

How Can Banana Strawberry Smoothie Make

You Feel Great?
AYURVEDIC ANALYSIS
Bananas helps restore electrolytes on hot summer days. Strawberries and blueberries
are liver and blood tonics, reducing the effects of heat exhaustion. Banana Strawberry
Smoothies are excellent for Vata and Pitta but may increase Kapha if consumed
excessively.

WHAT IS BANANA STRAWBERRY SMOOTHIE?

Altogether a refreshing and revitalizing early summer drink.

Is Banana Strawberry Smoothie Good for

Me?
SUPPORTIVE DUE
TO:

Banana Strawberry Smoothie has qualities that may be beneficial to you. It received 5
out of 5 stars in your current diet because it is vata balancing, gooey, and cold. For
your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES GOOEY EASY COLD

TASTES SWEET
PACIFIES AGGRAVATES
 DOSHAS

EFFECT:
Alkalizing, Sattvic
CONTAINS:
HAS THE Allergens, Tree Nuts
FOLLOWING NUTRIENT:
Antioxidant
TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Antacid, Sialogogue
Energy Vitality Strength:
Nutritive
Heart & Circulation:
Alterative, Rebuild Electrolytes, Rebuilds Fluids
Immune System:
Anti Inflammatory
Kidney & Urinary:
Kidney Tonic
Lung and Sinus:
Demulcent
Skin Care & Beauty:
Antipruritic, Skin Tonic

BANANA PEACH SMOOTHIE

How to Make Banana Peach Smoothie

SERVINGS: 1 PREP TIME : 1 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: PUREE, RAW, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1 c BANANA

1 whole PEACHES

PREPARATION
 Puree all ingredients with 1c water.

Is Banana Peach Smoothie Good for Me?

SUPPORTIVE DUE
TO:

Banana Peach Smoothie has qualities that may be beneficial to you. It received 5 out of
5 stars in your current diet because it is vata balancing and gooey. For your current
diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID HEAVY GOOEY EASY

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Sattvic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Quenches thirst, Antacid
Heart & Circulation:
Rebuild Electrolytes
Lung and Sinus:
Demulcent
Skin Care & Beauty:
Antipruritic
Bowel-Poop-Elimination:
General Laxative, High Fiber Laxative, Stool Softener
 Pomegranate Coconut
Punch

How to Make Pomegranate Coconut Punch

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: TROPICAL PREPARATION: JUICE, RAW
EAT IN : SUMMER FOR OCCASION: BACKYARD-PICNIC-BBQ

INGREDIENTS

1 c COCONUT WATER

1 tbsp POMEGRANATE

1/2 c SELTZER WATER / CLUB SODA

PREPARATION
Use juice from whole pomegranates or a store-bought pomegranate juice without
sweetener. Mix and serve.

How Can Pomegranate Coconut Punch Make

You Feel Great?
AYURVEDIC ANALYSIS
This fruity combination offers a ripe pucker of juicy refreshment on a hot summer day.
Coconut's nourishing sweetness and pomegranate's tart red 'pop' is a balm for summer
heat and irritation. You'll feel gently cleansed of reactive summertime emotions, cooler
on the inside, and clear-headed. Enjoy this splash of the tropics - feel it soothing and
hydrating the angry heat of summer with each sip.

Feel vital and fresh

Sweating depletes electrolytes and sugars, leaving you exhaustion and weak after a long
day working under the hot sun. This elixir of fruit sugars, electrolytes and fatty acids
freshens you up and adds enjoyment to your day. Pomegranate's circulatory, stimulating
qualities flush toxins out of sore overworked muscles. Upon drinking, you'll feel like a
cool breeze at dusk while the sun tucks itself away. Pomegranate also encourages
production of red blood cells, useful in anemia and other blood deficiencies so that you
feel strong and vigorous for tomorrow. Let the rich red color of pomegranate remind you
of the vital blood circulating through your veins - drink it in and never forget your
innate vitality.

Nourish Kindness

Sweet, delicious coconut water restores calm and peace. Anxious, heated emotions
easily flare onhot summer afternoons. This nutritive brain tonic is known to restore your
affectionate side, which is why it is a popular aphrodisiac in the tropics. Coconut water's
sweetness, combined with natural oils, nourish you from deep within - a sign of
coconut's natural ojas building qualities. This satisfaction seems to relieve tension down
to the cellular level, helping you move with ease throughout your day.

Soothing, Cooling Relief

By nature an ambitious organ, the liver often falls victim to intense, hot blooded
emotions that boil up inside. Pomegranate's sour taste gently purges the liver of hot
summer bile, so that you feel less irritable and more patient, despite the hot weather.
Coconut water is a coolant, meaning it is a soothing anti-inflammatory for your whole
body. Its creaminess soothes inflamed mucosal membranes in the entire digestive tract.
It also cools the blood, which then passes through the liver like fresh mountain spring
water, blessing all it touches like a crisp, babbling brook.

Glowing Skin Tonic

Skin disorders, like hot blooded emotions, start in the liver. When the liver is taxed and
overheated in summer, the skin comes to rescue by helping the liver detoxify the blood.
The result is ruddy, acne ridden complexion as these toxins come to the surface and
irritate your skin. When this happens your skin will look inflamed and might feel hot and
puffy to the touch. The liver cleansing & nourishing qualities of this drink restores
strength to the liver and beauty to the skin. Meanwhile, coconut's creaminess restores
your skin's suppleness. With the first taste, you'll feel relaxed in your entire skin and
return to your naturally radiant state.

A Balm for Your Intestines

In early summer, stools are loose and hot, often making you feel a burning discomfort
during elimination. In late summer, stools dry out and become hardened, though equally
irritating. If you are suffering from dryness or heat conditions of the GI, or even simple
dehydration, this recipe offers natural and delicious relief. In the same way it makes the
mouth pucker, the astringency of pomegranate firms up loose early summer stools.
Smooth and lubricating coconut water then comes in to balance the threat of over-
drying during those hardened, late-summer stools. Altogether, Coconut Pomegranate
Elixir is a perfect tonic for Vata dryness and Pitta irritation in the intestines.
If coconut and pomegranate's cold properties suppress your appetite too much, they will
make your stomach feel heavy and sluggish. If that happens, add a punch of catalyzing
ginger to this recipe to liven up your insides.

Is Pomegranate Coconut Punch Good for

Me?
SUPPORTIVE DUE
TO:

Pomegranate Coconut Punch has qualities that may be beneficial to you. It received 5
out of 5 stars in your current diet because it is vata balancing and cold. For your
current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES OILY HEAVY EASY COLD

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Acidifying, Ojas, Sattvic
NUTRIENT:
Beta Carotene
MOVES ENERGY :
Downward, Inward
TYPE:
Fruits
HAS THE SUBDOSHA:
FOLLOWING
Pitta Alochaka, Pitta Bhrajaka, Pitta Pachaka, Pitta Ranjaka,
Pitta Sadhaka
NOURISHES:
Plasma, Red Blood
COLOR:
Red
ELEMENT :
Water

MEDICINAL PROPERTIES
Digestion:
Appetite suppressant, Quenches thirst, Antacid, Spleen Tonic
Cleanse and Detox:
Detoxicant
Energy Vitality Strength:
Nutritive
Heart & Circulation:
Alterative, Blood Tonic, Opthalmic, Rebuild Electrolytes, Rebuilds Fluids, Refrigerant
Immune System:
Anti Inflammatory
Liver & Gall Bladder:
Livotonic
Mind, Stress & Sleep:
Relaxes eyes, Relaxes mind, Relaxes solar plexus, Brain Tonic
Skin Care & Beauty:
Refreshes skin, Skin Tonic
Find Your Symptom:
Refreshing
Bowel-Poop-Elimination:
Relieves burning

Banana Smoothie with

Kale, Lime &
Cardamom

How to Make Banana Smoothie with Kale,

Lime & Cardamom
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: BREAKFAST STYLE: WESTERN PREPARATION: PUREE, RAW, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

2 c BANANA

1/4 tsp CARDAMOM

1/2 lbs KALE

 1/3 whole LIME

PREPARATION
Juice the Kale with a vegetable juicer. Add lime juice, Kale juice and remaining
ingredients into a blender and puree. If you don't have a vegetable juicer, simply
chop and puree raw Kale with other ingredients. Cautionary note: Vegetable juicing
is the preferred method as raw kale fibers may be difficult to digest.

How Can Banana Smoothie with Kale, Lime

& Cardamom Make You Feel Great?
AYURVEDIC ANALYSIS
Summer heat can make your blood hot and your body irritated. The heat literally
stresses your liver. Fortunately, Kale and bananas come to the rescue. A soothing and
refreshing treat, Kale cools you down while Banana replenishes your energy levels.

When your mouth feels parched on a hot day, bananas and lime can quench your thirst.
Limes are strongly sour, restoring fluids and juiciness when your mouth is parched. Lime
also cools the skin by helping you sweat. Its high vitamin C content nourishes the blood.

Bananas replenish energy when we're depleted on a hot summer afternoon. Since
bananas are heavy and harder to digest than most fruits, combining them with lime or
ginger can make them lighter on a hot summer day when your digestion feels sluggish.
Bananas also replenish electrolytes, especially potassium. Leg cramps, often called
"charlie horses" is a common sign of low electrolyte & potassium levels.

Bananas are smooth and mucilaginous, soothing summer irritation in the mucus lining of
the stomach. They are useful in acid reflux. Bananas (unless overripe) also pacify Pitta.
Lime and cardamom help to digest banana without provoking Pitta dosha.

Cardamom offers a delightful and appetizing flavor. Love for cardamom resonates
through history - for instance, ancient Egyptians chewed cardamom to whiten their
teeth and sweeten their breath. Like perfume, cardamom is highly aromatic. That
aromatic flavor opens your pores, cooling you down by helping you sweat. The aroma
also functions as a great digestive, helping you absorb all the nutrients in the banana.

As much as limes make your mouth juicy, they also encourage fluids and juiciness
throughout your digestive tract. They have an astringent effect on capillary beds,
reducing bleeding of the gums and internal mucus membranes.

WHAT IS BANANA SMOOTHIE WITH KALE, LIME & CARDAMOM?

A great summertime drink!
 Is Banana Smoothie with Kale, Lime &
Cardamom Good for Me?
SUPPORTIVE DUE
TO:

Banana Smoothie with Kale, Lime & Cardamom has qualities that may be beneficial to
you. It received 5 out of 5 stars in your current diet because it is vata balancing, gooey,
and cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE LIGHT GOOEY COLD EASY

CLEAR
TASTES SWEET ASTRINGENT
PACIFIES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Prana, Sattvic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Quenches thirst, Sialogogue
Energy Vitality Strength:
Nutritive
Heart & Circulation:
Alterative, Rebuild Electrolytes, Refrigerant
Immune System:
Anti Inflammatory
Lung and Sinus:
Demulcent
Bowel-Poop-Elimination:
Stool Softener
 Apple Lime Smoothie
with Ginger &
Cardamom

How to Make Apple Lime Smoothie with

Ginger & Cardamom
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: PUREE, RAW, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1 whole APPLE (RAW)

1 pinch CARDAMOM

1/8 inch GINGER (FRESH)

1/4 whole LIME

1 pinch LIME ZEST

1/2 c WATER

PREPARATION
1. Core & chop the apple. Scrape the zest off of a lime with micro-grater, zester, or
sharp knife. Grate the ginger. Grind cardamom in a coffee grinder.
 2. Add above ingredients to a blender. Squeeze lime juice over mixture. Add water
and puree until smooth.

Serve immediately. Contents may separate quickly. To keep contents from

separating, add kiwi.

How Can Apple Lime Smoothie with Ginger

& Cardamom Make You Feel Great?
AYURVEDIC ANALYSIS
Revive your body with this refreshing & life restoring smoothie that boasts a zing of
lime and summer spices. The heat of summer seems to bake the electrolytes out of
your body, making you feel tired and fatigued. Smoothie are a perfect way to rehydrate
your body in summer.

Summer is a natural time of year to introduce more simple carbohydrates into your diet,
such as the fructose found in fruit. These simple sugars restore blood sugar levels,
which can be unstable after sweating in the heat. A pinch of salt can benefit dry Vata
types.

Raw apples cool & refresh your body when the heat is strong due to their astringent
taste (the rough feeling on your tongue). Lime, cardamom & ginger make this smoothie
light and playful. The sour taste of the lime opens your pores helping you keep cool.
Ginger & cardamom are a digestive aid.

Exercise moderation with fruit smoothies if you have high blood sugar levels or diabetes.

WHAT IS APPLE LIME SMOOTHIE WITH GINGER & CARDAMOM?

Explore your creativity with sour smoothies. Apples with Ginger and Cardamom.
Discovered in Albuquerque, NM.

Is Apple Lime Smoothie with Ginger &

Cardamom Good for Me?
SUPPORTIVE DUE
TO:
Apple Lime Smoothie with Ginger & Cardamom has qualities that may be beneficial to
you. It received 3 out of 5 stars in your current diet because it is vata balancing and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIGHT EASY COLD CLEAR

PACIFIES
 DOSHAS

EFFECT:
Alkalizing, Prana, Sattvic
NUTRIENT:
HAS THE Antioxidant
FOLLOWING SUBTASTE:
Aromatic
TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Appetite suppressant, Quenches thirst, Appetizer, Carminative, Digestive, Sialogogue,
Stomachic
Cleanse and Detox:
Burns Toxins
Energy Vitality Strength:
Stimulates energy
Heart & Circulation:
Alterative, Styptic, Vasodilator
Immune System:
Anti Inflammatory, Flushes Membranes
Kidney & Urinary:
Diuretic
Liver & Gall Bladder:
Cholagogue, Livotonic
Lung and Sinus:
Expectorant
Reproductive Health:
Galactagogue
Skin Care & Beauty:
Diaphoretic
Bowel-Poop-Elimination:
Constipative, General Laxative, Stool Softener
 Green Mango Juice
with Lime, Pepper &
Salt

How to Make Green Mango Juice with Lime,

Pepper & Salt
SERVINGS: 1 PREP TIME : 10 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: INDIAN PREPARATION: JUICE, RAW, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1 pinch BLACK PEPPER

1/2 c GREEN MANGO

1/4 tsp RAW SUGAR

1 pinch SALT (MINERAL SALT)

1/2 c WATER

PREPARATION
Blend.
 Is Green Mango Juice with Lime, Pepper &
Salt Good for Me?
SUPPORTIVE DUE
TO:

Green Mango Juice with Lime, Pepper & Salt has qualities that may be beneficial to you.
It received 2 out of 5 stars in your current diet because it is vata balancing. For your
current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIQUID CLEAR

PACIFIES
DOSHAS

EFFECT:
HAS THE Alkalizing, Rajasic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Digestive
Cleanse and Detox:
Burns Toxins
Heart & Circulation:
Cardiac stimulant, Rebuild Electrolytes, Vasodilator
Lung and Sinus:
Decongestant
Skin Care & Beauty:
Diaphoretic

BOTTLE GOURD JUICE WITH MINT

How to Make Bottle Gourd Juice with Mint

SERVINGS: 1
MEAL: DRINK STYLE: INDIAN PREPARATION: BOILED, JUICE
EAT IN : SUMMER

INGREDIENTS
 1/2 c BOTTLE GOURD

1 tsp MINT

1/2 tsp RAW SUGAR

PREPARATION
Make a broth of the bottle gourd by boiling them. Strain. Add sugar and mint and
cover to prevent evaporation of essential oils. Serve lukewarm.

How Can Bottle Gourd Juice with Mint Make

You Feel Great?
AYURVEDIC ANALYSIS
Mint would pacify Kapha if bottle gourd weren't so heavy. Bottle gourd an alien fruit to
our western palate. Mint balances the tamasic quality.

WHAT IS BOTTLE GOURD JUICE WITH MINT?

Cool mint, open mind (yang type). Soft, jelly-like bottle gourd grounds the root chakra
(yin). Like having a clairvoyant moment during meditation on a water bed.

Is Bottle Gourd Juice with Mint Good for Me?

SUPPORTIVE DUE
TO:

Bottle Gourd Juice with Mint has qualities that may be beneficial to you. It received 3
out of 5 stars in your current diet because it is vata balancing and cold. For your
current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE COLD

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Prana, Sattvic
HAS THE SUBTASTE:
FOLLOWING Aromatic
TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Antispasmodic, Appetizer, Carminative, Stomachic
Heart & Circulation:
Vasodilator
Mind, Stress & Sleep:
Nervine
Skin Care & Beauty:
Diaphoretic, Antipruritic

Rasberry Rice Milk

Smoothie

How to Make Rasberry Rice Milk Smoothie

SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: RAW, SMOOTHIE

INGREDIENTS

1 c RASPBERRY

2 c RICE MILK

PREPARATION
 Blend rice milk and raspberries in a blender. Serve in tall glasses and garnish with
fresh raspberries. Serve chilled or room temperature.

How Can Rasberry Rice Milk Smoothie Make

You Feel Great?
AYURVEDIC ANALYSIS
Blended to perfection, tart, bright raspberry is softened by gently sweet rice milk,
creating a dessert or snack that soothes the soul and mind. Rice milk is sweet, heavy
and slightly oily, calming the nerves as you sip. Raspberry nourishes and cools the blood
by it's cholagogue action. Its bright tartness awakens the senses and clears the mind.

This creamy, soothing smoothie is nourishing for all three doshas, although in excess it
may be aggravating for Kapha, creating mucus.

Is Rasberry Rice Milk Smoothie Good for

Me?
SUPPORTIVE DUE
TO:
Rasberry Rice Milk Smoothie has qualities that may be beneficial to you. It received 2
out of 5 stars in your current diet because it is vata balancing and cold. For your
current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES COLD

TASTES SWEET
PACIFIES
DOSHAS

EFFECT:
Alkalizing, Sattvic
HAS THE NUTRIENT:
FOLLOWING Antioxidant
TYPE:
Fruits

MEDICINAL PROPERTIES
Liver & Gall Bladder:
Livotonic
CUCUMBER & ROSE WATER SPRITZER

How to Make Cucumber & Rose Water

Spritzer
SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: PUREE, RAW
EAT IN : SUMMER

INGREDIENTS

1 c CUCUMBER

1 tsp RAW SUGAR

1 tbsp ROSE WATER

1 c WATER

PREPARATION
Puree in a blender and serve chilled.

Is Cucumber & Rose Water Spritzer Good for

Me?
SUPPORTIVE DUE
TO:
Cucumber & Rose Water Spritzer has qualities that may be beneficial to you. It received
1 out of 5 stars in your current diet because it is cold. For your current diet, these
effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIQUID COLD

 TASTES SWEET ASTRINGENT
PACIFIES
DOSHAS

EFFECT:
HAS THE Alkalizing, Sattvic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Heart & Circulation:
Refrigerant
Mind, Stress & Sleep:
Nervine

Grains

Grains are seeds from the grass or buckwheat family. Grains are sweet and heavy, but
are generally less oily than nuts & seeds. Autumn and winter are the best time of year
for grain consumption. Since most grains are gooey, they should be minimized during
Spring, the "gooey" time of year.

The amount of grains you consume depends on what your body! The most simple and
clear way to regulate your dose of grains is by checking the thickness of your mucus in
the sinuses. If your mucus is thin you may actually need more grains to sweeten your
blood. If your mucus is profuse or thick, that is a sign to back off of heavy, gooey foods
and grains like wheat.

In general, grains have a high energy density, and aggravate heavy, gooey, sticky, oily,
and thick conditions in your body, such as mucus mentioned above, or weight gain.
Other symptoms you have too much gooeyness in your blood for grain consumption
include a oily skin, acne, and oily hair.

Not all grains are gooey and heavy. If you have the conditions above, favor light grains
instead. There is a range of qualities in grains though from heavy to light, or cooling to
warming. Here's a list of grains to start from.

Light Grains Heavy Grains

Quinoa Wheat

Amaranth Rye

Buckwheat Barley

Millet Rice

Corn Oatmeal

When you purchase and prepare grains, remember that whole grains have more fiber
and are slower to digest, which will sustain your energy levels longer and won't cause a
crash. It takes more energy to break down the hull, bran and germ of the grain, which
gives your digestion a good workout and keeps you feeling satisfied longer. If your
digestion is weak and you need more nourishing properties, white basmati rice is a
great choice.

Soaking your Grains

Soaking grains in advance remove the phytic acid. Phytic acid is a chemical that resides
in the hull of the grain and protects it from insects and weather. It's the reason that
rice remains edible for so long after picking. But you don't want to eat it! Phytic acid is
such a good defense system, that it can't be broken down by digestive juices in your
stomach. It inhibits your ability to absorb the proteins of the grains. Soaking them and
tossing out the water removes the phytic acid, enabling you to benefit as much as
possible from hearty, nourishing, whole grains.

Light, gluten free grains like quinoa, amaranth, buckwheat, millet, corn should be
soaked for thirty minutes before cooking if desired. Heavy grains like barley, wheat,
rice, Farro- a delicious Italian strain of wheat, kamut-strain of wheat, & rye can be
soaked for two hours prior to consumption.

Dinner Idea
Japanese Soba Noodles are made with buckwheat, one of the lighter, gluten free grains.
Most of us love pasta, or any kind of noodle. When made with refined flour, or even
whole wheat, they can be very heavy to digest. Soba Noodles satisfy the part of us that
loves pasta. You can make them into a clear broth soup with miso, various mushrooms
and sprouts. Or substitute this noodle in classic pasta dishes like Pasta Puttanesca,
Pasta Primavera or good old Spaghetti.

Cinnamon Oatmeal
with Almonds & Milk

How to Make Cinnamon Oatmeal with

Almonds & Milk
SERVINGS: 1 PREP TIME : 10 MINUTES COOK TIME: 10 MINUTES
MEAL: BREAKFAST STYLE: AYURVEDIC PREPARATION: BOILED
EAT IN : AUTUMN-WINTER FOR OCCASION: ON-THE-MEND

INGREDIENTS

2 tbsp ALMONDS

1/4 tsp CARDAMOM

1/4 tsp CINNAMON

1 tsp GHEE

1 tsp MAPLE SYRUP

1 c MILK

1/3 c OATS / OATMEAL

 PREPARATION
1. Soak the almonds overnight and peel them in the morning. Blend in a coffee
grinder with oatmeal.

2. Place oatmeal mix and all ingredients from the list above in a pot. Use double or
triple the quantity of milk depending upon level of dryness in the body. If you have
difficulty digesting milk substitute almond milk instead.

3. Bring to a boil stirring constantly. Lower heat to a simmer and cook until soft.
Garnish with a pinch of cinnamon.

How Can Cinnamon Oatmeal with Almonds

& Milk Make You Feel Great?
AYURVEDIC ANALYSIS
Warm, rustic, and nourishing, this creamy oatmeal sticks to your ribs. This warming
winter breakfast will feel comforting in your tummy, while satiating your appetite all the
way to lunchtime.

Easy to Digest

Oats are an ideal breakfast grain because it is easier to digest than wheat or corn. Milk
is heavy for digestion. Two powerful herbs, cinnamon and cardamom, are combined with
the milk to make it lighter and less mucus forming. We chose almonds to supply
proteins because they are also sattvic, helping to create a spiritual state of mind.

Cereal & Milk

Most Americans who eat their morning cereal with cold milk would be shocked to
discover that milk with grains is generally a bad food combination. The milk curdles
almost instantly in the stomach forming a greasy, indigestible coating over the cereal
grains. When cooked together, however, the mixture becomes homogeneous and more
digestible.

An ancient Ayurvedic text called 'Ashtanga Hrdayam' recommends hot cereals with milk.
Hot cereals with milk 'oleate' the body, making it soft and supple. A mixture of fats and
carbohydrates, hot cereals with milk sweeten the blood, making it more dense. Sweet
blood helps coat dry membranes with mucus, lubricating the nasal passages, lungs, and
digestive tract including the colon.

Robust & Replenished

In the winter, thin, deficient Vata people have trouble keeping warm. Their naturally
high metabolism burns off any stored energy. To replenish, Vata people should select a
digestible breakfast that 'sticks to the ribs.' In Ayurveda, recipes that stick to the ribs
build ojas, which is well-formed, well-nourished tissue.

Proteins are an important part of the alchemy in Oatmeal with Milk and Almonds. They
build stamina and ojas. Vata people should start every day with adequate proteins.
 Is Cinnamon Oatmeal with Almonds & Milk
Good for Me?
SUPPORTIVE DUE
TO:

Cinnamon Oatmeal with Almonds & Milk has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing and gooey.
For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE OILY LIQUID HEAVY EASY GOOEY

CLEAR
TASTES SWEET ASTRINGENT
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Gluten, Lactose, Non Vegan, Tree Nuts
TYPE:
Grains

MEDICINAL PROPERTIES
Digestion:
Antispasmodic, Digestive
Energy Vitality Strength:
Builds stamina, Stimulates energy, Nutritive
Heart & Circulation:
Hemostatic
Lung and Sinus:
Soothes throat, Decongestant, Demulcent
Reproductive Health:
Emmenogogue, Galactagogue
Skin Care & Beauty:
Diaphoretic
Weight Loss:
Lowers Blood Sugar
Bowel-Poop-Elimination:
General Laxative
 Pumpkin Waffles with
Pecan Maple Syrup

How to Make Pumpkin Waffles with Pecan

Maple Syrup
SERVINGS: 4 PREP TIME : 10 MINUTES COOK TIME: 15 MINUTES
MEAL: BREAKFAST STYLE: WESTERN EAT IN : AUTUMN-WINTER
FOR OCCASION: BRUNCH, KID-FRIENDLY

INGREDIENTS

1 c ALMOND MILK

1 tbsp BAKING POWDER

3 whole EGGS

1/2 c GHEE

1/4 c MAPLE SYRUP

1 tbsp PECANS

1/2 c PUMPKIN

1 tbsp RAW SUGAR

0 tsp SALT (MINERAL SALT)

 1 c SPELT FLOUR

PREPARATION
Note about Pumpkin: You may use canned pumpkin or simply bake a pumpkin for
45 minutes at 375 degrees and scoop out the squash.

1. Melt the ghee and beat the eggs before hand, so that they are well-aerated.

2. Combine the dry ingredients together in a bowl, except for the maple syrup and
pecans.

3. Make a well in the center of the dry ingredients and pour in the wet ingredients.
Whisk.

4. Grease a waffle griddle and pour in the batter.

5. Allow the waffles to cook. Remove from griddle.

6. Dry toast pecans in a hot frying pan for 2 minutes. Coarsely chop & mix with
maple syrup. Add a pinch of salt. Drizzle atop a piping hot stack of Pumpkin
Waffles.

How Can Pumpkin Waffles with Pecan Maple

Syrup Make You Feel Great?
AYURVEDIC ANALYSIS
Treat yourself to the sticky-satisfying sweetness of Pumpkin Waffles drizzled with
crunchy Pecans & Maple Syrup this weekend. Autumn-harvested pumpkin softens your
mood and offers the rustic coziness you naturally crave as fall sets in. Topped with the
rich aromas of fresh maple syrup and nutty pecans, this recipe will entice your senses
and nourish your sweet tooth on chilly September mornings. Sleepy eyes open wide as
the scent of fresh waffles wafts through the house, beckoning loved ones to the
breakfast table. A hearty stack of fluffy waffles drizzled with Maple Syrup is a richly
nostalgic treat that might just take you to childhood.

A Breakfast Treat that's Safe & Healthy - The Kids will Love It

The ingredients in this recipe offer the comfort of Saturday morning waffles & syrup
without the deleterious side effects to conventional waffle mixes and syrups. Light-as-a-
feather spelt flour is a happy alternative to heavy wheat flour used in traditional waffle
recipes, and won't leave you feeling bogged down and tired. Ghee is lighter than butter
and less cholesterol-forming. Almond milk won't provoke mucus in the same way that
cow's milk does. Rustic, hearty, yet light for delicate digestion, Pumpkin Waffles are a
guilt-free choice. Pumpkin Waffles with Pecan Maple Syrup will give you sustained
energy without the heaviness, so you can productively go about your day.

Feel Cozy with Grounding Pumpkin

Pumpkin's gentle sedative effect encourages the body to relax into a state of welcome
calm. You will feel relaxed in body and mind after a hearty breakfast of Pumpkin
Waffles. Pumpkin comes into season just as your body starts to crave hearty foods and
warmth. The bright orange gourd is a symbol of fall comfort. Pumpkin has a diuretic
action, meaning it removes water weight for Kapha. This recipe cools down the fiery
emotions of hot pitta with its luxurious sweetness, and is extremely nourishing for
fatigue-stricken Vata. Crunchy and decadent, pecans are high in proteins and
unsaturated fats, contributing to this recipe's strengthening quality. They even help to
lower cholesterol.

Maple's Rich Sweetness without the Sugar Crash

Maple Syrup's rich aroma transports you back to nature, to the calm and cool serenity
of the forest. Earthy impurities add a rustic component that indicates its richness in
minerals. This full-bodied taste let's you know this is a whole food. Maple syrup literally
comes from the sap of maple trees, juice that is the very nutritional lifeline of the tree.
Consuming it nourishes your body as it does the tree. Maple syrup digests more slowly
than other sweeteners, making it a favorite choice in Ayurveda for those avoiding a
sugar buzz. When combined with the decadent oils and nourishing proteins of pecans,
the sugary syrup becomes even more balancing and stabilizing. A pinch of salt adds a
final burst of flavor, while aiding your easy digestion of this rich dish.

Is Pumpkin Waffles with Pecan Maple Syrup

Good for Me?
SUPPORTIVE DUE
TO:

Pumpkin Waffles with Pecan Maple Syrup has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing, gooey, and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE OILY LIQUID HEAVY EASY GOOEY

COLD
TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Acidifying, Ojas, Sattvic
CONTAINS:
Allergens, Gluten, Non Vegan, Tree Nuts
SUBTASTE:
HAS THE Bland, Crunchy
FOLLOWING NUTRIENT:
Carbohydrate, Fats, Protein
ELEMENT :
Earth
 TYPE:
Grains, Nuts Seeds

MEDICINAL PROPERTIES
Energy Vitality Strength:
Builds stamina, Satisfies stomach, Nutritive, Tonic
Heart & Circulation:
Calms heart
Lung and Sinus:
Demulcent
Mind, Stress & Sleep:
Makes you tired, Relaxes mind, Sedative
Other:
Grounding

Gluten Free Saffron &

Walnut Bread

How to Make Gluten Free Saffron & Walnut

Bread
SERVINGS: 8 PREP TIME : 120 MINUTES COOK TIME: 25 MINUTES
MEAL: BREAKFAST, LUNCH-DINNER STYLE: WESTERN
PREPARATION: BAKED, BOILED EAT IN : AUTUMN-WINTER
FOR OCCASION: BRUNCH, THANKSGIVING

INGREDIENTS

1/2 c BUTTER (UNSALTED)

1/2 c MILK
1 c MILLET

1 c POTATO STARCH

1/3 c RAW SUGAR

1 tsp SAFFRON

1/2 tsp SALT (MINERAL SALT)

2 c SORGHUM FLOUR

1/2 c WALNUTS

1 tsp XANTHAM GUM

2 tsp YEAST

PREPARATION
What makes bread taste so good?
1) A flour that's sticky enough to hold an air pocket so that it rises.
2) Condensed milk, butter, or a combination or oils and salts that enrich the flavor
of the grain.

Activate the yeast by mixing the yeast with the milk and a teaspoon of sugar.
Let sit for fifteen minutes.

Meanwhile, prepare the Saffron by heating it on a plate over boiling water to

dry out the threads. Pulverize in a mortar and pestle and pour 1/4 c hot water
over, letting it steep for 5 minutes. Chop the walnuts and put in a bowl and
add 1/4 c hot water. Set aside.

First Rising: Combine the remaining dry ingredients in a bowl. Then add the
saffron, butter and yeast and mix thoroughly. Knead until the dough is soft but
not sticky. Roll into a ball and place in a greased bowl and cover for two hours
or until it has doubled in size.

2nd Rising: Add walnuts. Knead for two or three minutes, flatten, and roll into
loaves and place in a breadpan. Cover and let rise for two hours, or until it has
doubled in size. This second rising makes the dough all the more digestible.

Bake for 20-25 minutes on 400.

How Can Gluten Free Saffron & Walnut

 Bread Make You Feel Great?
AYURVEDIC ANALYSIS

Offering of Bounty

Gluten Free Saffron Walnut Bread evokes the wholesome abundance of home. A fresh
loaf, sitting handsomely atop a rustic cutting board, is sure to entice your family and
friends with its sweet, nurturing aroma. Historically, the availability of nourishing and
hearty grains like sorghum indicated a plentiful harvest and promised a winter without
hunger. This buttery bread, combining nutritive millet and sorghum flours, affirms the
rich generosity of nature and reassures your body that it will make it through chilly fall
days. Saffron, an ancient symbol of abundant bounty, infuses this artisan loaf with a
rich, golden hue. A thick slice of this warm bread, fresh out of a conventional or wood-
fired oven, pairs well with a pat of melting butter (or ghee!) and honey, and may just
make you feel like coming home and getting cozy around the fire hearth on cold days.

Strengthening Tonic

Warming walnuts rebuild strength after a hard day of work and restore heartiness to the
deeply deficient (while adding a satisfying crunch to the mix). A hearty hunk of this
bread broken straight off the loaf bestows the vigor and power of an unshakable oak
tree, while rebuilding vitality. Saffron when baked with milk and ghee creates a
nourishing reproductive tonic for both men and women and is among the few special
herbs that stimulate the release of oxytocin, the "tend and befriend" hormone. The
whole milk and butter in this recipe are bound to relax, strengthen, and ground those
lucky enough to be offered a nurturing slice.

Warm Your Soul

In the fall, we retreat from the outdoors for refuge in the warm kitchen. As days grow
shorter and our sun exposure dwindles, your skin starts to lose its glow. Walnuts warm
up the body, encouraging good circulation as the days get colder. The abundant oils in
this recipe soothe dryness and add an extra layer of warmth. A hunk of bread reminds
you of grandma's sweetness, warming up your belly and heart, bringing a satisfied glow
of happiness to your cheeks.

Relax Your Tired Mind

This Saffron & Walnut Bread pacifies your burdened mind, allowing you to release your
troubles for a few moments of sweet reprieve. Breaking bread is a quintessential way to
settle down and relax with friends and loved ones, or even just slow down for a quiet
moment alone. This calming recipe offers the grounding, warming oils of walnuts and
cooling luxury of saffron as a balm for your nervous system.

Light for Delicate Digestion

Sorghum is lighter than wheat flour, and thus much easier to digest. Its flavor is
delicate enough as not to overwhelm the subtle tastes in this recipe. Aromatic saffron
also has strong blood-moving qualities that support good digestion. Xantham gum, a
natural plant-based thickener, replaces gooey gluten in this gluten free recipe and won't
bog down your digestive system like wheat can.

WHAT IS GLUTEN FREE SAFFRON & WALNUT BREAD?

This "bread" is free of gluten, using Millet Flour and Sorghum Flour instead of traditional
wheat flour. Soothing to the mind and palate. Anya Sapritsky found this idea baked by
David Bouley, refined french chef of Tribeca, NYC (https://www.davidbouley.com).
Is Gluten Free Saffron & Walnut Bread Good
for Me?
SUPPORTIVE DUE
TO:

Gluten Free Saffron & Walnut Bread has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing, gooey, and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE OILY HEAVY GOOEY COLD

EASY CLEAR
TASTES SWEET ASTRINGENT
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Acidifying, Ojas, Sattvic
CONTAINS:
Allergens, Lactose, Non Vegan, Tree Nuts
SUBTASTE:
Aromatic
COLOR:
HAS THE Brown
FOLLOWING ELEMENT :
Earth, Water
TYPE:
Grains
MOVES ENERGY :
Inward
NOURISHES:
Plasma

MEDICINAL PROPERTIES
Energy Vitality Strength:
Satisfies stomach, Nutritive
Heart & Circulation:
Calms heart
Mind, Stress & Sleep:
Grounding, Relaxes mind
 Cream of Rice Soup
with Ginger & Ghee

How to Make Cream of Rice Soup with

Ginger & Ghee
SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 10 MINUTES
MEAL: BREAKFAST PREPARATION: BOILED, SOUP EAT IN : AUTUMN-WINTER
FOR OCCASION: ON-THE-MEND

INGREDIENTS

1/2 c BASMATI RICE

1/4 tsp BLACK PEPPER

1 clove GARLIC

1 tbsp GHEE

1/4 inch GINGER (FRESH)

2 pinch SALT (MINERAL SALT)

PREPARATION
To make cream of rice, put the rice grains into a coffee grinder. Chop and fry the
garlic and ginger with ghee in a pot. Add 3 c water and bring to a boil. Add all
 remaining ingredients and bring to a boil, stirring. Reduce heat to low and let
simmer ten minutes or until rice is soft.

How Can Cream of Rice Soup with Ginger &

Ghee Make You Feel Great?
AYURVEDIC ANALYSIS
A simple, easy to digest recipe that is relatively tri-doshic (remove garlic for Kapha).

WHAT IS CREAM OF RICE SOUP WITH GINGER & GHEE?

Experiment with cream of rice soups. Called "Congee" in Chinese Medicine, cream of rice
soups are the "chicken soup" of China. A warm breakfast for the winter season.
Discovered in Pune, India while thinking about Southern Grits from Asheville, North
Carolina.

Is Cream of Rice Soup with Ginger & Ghee

Good for Me?
SUPPORTIVE DUE
TO:

Cream of Rice Soup with Ginger & Ghee has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing. For your
current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIQUID EASY CLEAR

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Prana
FOLLOWING TYPE:
Grains

MEDICINAL PROPERTIES
Digestion:
Antispasmodic, Digestive, Stomachic
Cleanse and Detox:
Burns Toxins
Energy Vitality Strength:
Nutritive
 Heart & Circulation:
Cardiac stimulant, Vasodilator
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Decongestant
Reproductive Health:
Galactagogue
Skin Care & Beauty:
Diaphoretic
Bowel-Poop-Elimination:
General Laxative

Multigrain Pancakes

How to Make Multigrain Pancakes

SERVINGS: 2 PREP TIME : 10 MINUTES COOK TIME: 15 MINUTES
MEAL: BREAKFAST STYLE: WESTERN

INGREDIENTS

1 tsp BAKING POWDER

2 pinch CARDAMOM

2 pinch CINNAMON

1/2 c MILLET
 1/4 c OAT FLOUR

2 pinch SALT (MINERAL SALT)

1/4 c SORGHUM FLOUR

1 tsp SUCANAT

1 tbsp SUNFLOWER OIL

1/4 tsp VANILLA EXTRACT

1 c WATER

PREPARATION
Mix the water, sucanat, and sunflower oil. Mix together the remaining ingredients in
a separate container. Combine. Let sit for 5 minutes. Stir and make pancakes as
normal.

How Can Multigrain Pancakes Make You Feel

Great?
AYURVEDIC ANALYSIS
Bran is high in fiber and thus supports the colon and regular bowel movements. But
wheat is heavy and the griddle can be buttery provoking Kapha dosha.

WHAT IS MULTIGRAIN PANCAKES?

These brancakes are soft and moist with crunchy edges, and fill the whole house with a
nutty aroma.

Is Multigrain Pancakes Good for Me?

SUPPORTIVE DUE
TO:
Multigrain Pancakes has qualities that may be beneficial to you. It received 5 out of 5
stars in your current diet because it is vata balancing and gooey. For your current diet,
these effects were desirable.

MEDICINAL QUALITIES
 MEDICINAL QUALITIES

INCREASES MOBILE LIGHT GOOEY EASY CLEAR

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens
TYPE:
Grains

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive
Mind, Stress & Sleep:
Sedative

Roasted Coconut
Sesame Oatmeal

How to Make Roasted Coconut Sesame

Oatmeal
SERVINGS: 3 PREP TIME : 10 MINUTES COOK TIME: 15 MINUTES
MEAL: BREAKFAST STYLE: AYURVEDIC PREPARATION: BOILED, PUREE, ROASTED
EAT IN : AUTUMN-WINTER FOR OCCASION: ON-THE-MEND
 INGREDIENTS

3 tbsp COCONUT FLAKES

1 tbsp COCONUT OIL

1 c OATS / OATMEAL

1 tsp RAW SUGAR

2 pinch SALT (MINERAL SALT)

3 tbsp SESAME SEEDS

3 c WATER

PREPARATION
1. Bring 2 cups of water to a boil, reduce heat and add the oil and the sugar. Let
simmer while you prepare the oats.

2. Grind the oatmeal in a coffee grinder.

3. Dry roast the sesame seeds and coconut shavings on medium heat until they
start to brown. Take care to stir frequently as they easily burn once they start to
turn brown.

4. Mix the oatmeal with a cup of cold water. Add salt. Then add the oatmeal to the
boiling hot water. Return to a boil stirring constantly. Cook until it reaches a soft,
even, creamy consistency and has absorbed all of the water. Top with toasted
coconut flakes and sesame seeds.

How Can Roasted Coconut Sesame Oatmeal

Make You Feel Great?
AYURVEDIC ANALYSIS
Enjoy the satisfying creaminess of piping hot oatmeal topped with the nutty aroma of
roasted sesame and coconut. As the weather turns cool in early fall, your body seems to
crave the hearty warmth of roasted nuts & grains. Here the bold & flavorful crunch of
roasted coconut & sesame adds more than adventure. Sesame's natural warming
properties make for a robust start to a hectic day, while coconut's sweetness is a stress-
soothing balm on busy, bustling mornings. Life seems more comfortable after this rich,
nourishing breakfast treat.
 Healthy Comfort Food that Soothes Stress

With its unctuous silkiness and rich enticing aroma, coconut oil may be the ultimate
'neuron' comfort food. Its high content of quality fats nourish a sizzled nervous system,
helping you meet daily challenges with less struggle. Your neurons are coated in a fatty
layer called the myelin sheath, which guides nerve impulses and insulates the neuron
from hyperactivity. When his fatty layer is dried out or deficient, your nerves will be
easily agitated and anxious.

As it relaxes your nerves, you'll also find this breakfast a soothing balm for intense
emotions. Hot emotions such as anger, impatience, and frustration are considered the
result of a stressed liver in Ayurveda and Chinese medicine. Moistened with fats and
pleased by the sweet, comforting aromas of coconut and oats, your intense emotions
are diffused before they arise, keeping you grounded, calm and collected throughout the
day.

On the Mend

This dish is excellent for someone who feels depleted by the hustle & bustle of the work
week, or even late nights of insomnia. If you are fatigued, or have had a rough day
emotionally, this recipe is a cushion for your nerves and is restorative to your liver.
Coconut oil contains healthy fats that are quickly and easily absorbed, digested, and
metabolized by your body, making them ideal for nourishing the elderly, anyone with a
delicate constitution or who feels fragile, and those recovering from a recent illness.

A bowl of oatmeal in the morning can help you stay regular while you are rebuilding
your strength after an illness. Oatmeal is easy to digest and contains ample amounts of
soluble and insoluble fiber to keep your bowels healthy. This is a comfort food that feels
good on the way in, keeps you satisfied along the way, and feels good on the way out.
Altogether it gives you a satisfaction that is 'marrow deep'.

Build Stamina, Feel Warm

Hearty oats, sesame, and coconut build strength and stamina - and who doesn't want to
'feel their oats?' Sesame restores your vigor and vitality on a chilly autumn morning. Its
naturally warming and stamina building properties stick to your ribs and keep you
feeling toasty. For those of you who are sensitive to cold, the addition of sesame seeds
will warm you from your core.

While most nourishing foods depress metabolism, coconut is unusual in its ability to
support the thyroid and improve metabolism. Dropping temperatures and unpredictable
weather in the fall amplify worries and deplete the adrenals, which are bound to take a
hard hit during stressful situations. Sesame seeds revive your sense of stability and
stamina. Black sesame seeds in particular nourish exhausted, overworked adrenals.

Is Roasted Coconut Sesame Oatmeal Good

for Me?
SUPPORTIVE DUE
TO:

Roasted Coconut Sesame Oatmeal has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing, gooey, and
cold. For your current diet, these effects were desirable.
 MEDICINAL QUALITIES

INCREASES LIQUID MOBILE OILY HEAVY GOOEY COLD

EASY CLEAR
TASTES SWEET SALTY
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Ojas, Sattvic
CONTAINS:
Allergens, Gluten
SUBTASTE:
Bland, Crunchy
NUTRIENT:
Carbohydrate, Insoluble Fiber, Soluble Fiber
HAS THE MOVES ENERGY :
FOLLOWING Downward
ELEMENT :
Earth
TYPE:
Grains
NOURISHES:
Muscle, Plasma, Reproductive
COLOR:
White

MEDICINAL PROPERTIES
Bone & Joint:
Bone Tonic
Digestion:
Warms abdomen
Energy Vitality Strength:
Builds stamina, Satisfies stomach, Stimulates energy, Nutritive, Tonic
Heart & Circulation:
Blood Tonic
Liver & Gall Bladder:
Livotonic
Lung and Sinus:
Demulcent
Mind, Stress & Sleep:
Grounding, Relaxes eyes, Relaxes mind, Brain Tonic
Reproductive Health:
Promotes Virility
Skin Care & Beauty:
Skin Tonic
Weight Loss:
Raises Thyroid
 Bowel-Poop-Elimination:
Relieves burning, High Fiber Laxative, Stool Softener

Hot Cereal with Tamari,

Ghee, Agave & Black
Pepper

How to Make Hot Cereal with Tamari, Ghee,

Agave & Black Pepper
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 15 MINUTES
MEAL: BREAKFAST STYLE: WESTERN PREPARATION: BOILED

INGREDIENTS

1 tsp AGAVE NECTAR

1/4 c AMARANTH

1 pinch BLACK PEPPER

1 tsp GHEE

1 pinch SALT (MINERAL SALT)

1/4 tsp TAMARI

1 c WATER

PREPARATION
 PREPARATION
Boil amaranth with the water until soft. Place in a bowl and drizzle remaining
ingredients on top.

How Can Hot Cereal with Tamari, Ghee,

Agave & Black Pepper Make You Feel Great?
AYURVEDIC ANALYSIS
Salt, ghee, and agave balance the drying qualities of amaranth. This dish is ojas
building and a good rasayana. The black pepper helps with digestion.

WHAT IS HOT CEREAL WITH TAMARI, GHEE, AGAVE & BLACK PEPPER?
Salty, buttery amaranth with black pepper has a warm hearty and healing taste. Tamari
adds a sour twist, a surprise. Sticks to the ribs.

Is Hot Cereal with Tamari, Ghee, Agave &

Black Pepper Good for Me?
SUPPORTIVE DUE
TO:

Hot Cereal with Tamari, Ghee, Agave & Black Pepper has qualities that may be beneficial
to you. It received 5 out of 5 stars in your current diet because it is vata balancing and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES TOXIC EASY COLD CLEAR

TASTES SWEET
PACIFIES
DOSHAS

EFFECT:
Rajasic
HAS THE CONTAINS:
FOLLOWING Allergens, Gluten, Soy
TYPE:
Grains

MEDICINAL PROPERTIES
Energy Vitality Strength:
 Nutritive

Sweet Cream of Wheat

with Spices

How to Make Sweet Cream of Wheat with

Spices
SERVINGS: 4 PREP TIME : 15 MINUTES COOK TIME: 15 MINUTES
MEAL: BREAKFAST STYLE: INDIAN PREPARATION: BOILED
EAT IN : AUTUMN-WINTER

INGREDIENTS

1/4 tsp CARDAMOM

1/4 tsp CINNAMON

1 c CREAM OF WHEAT

2 tbsp GHEE

1/4 tsp NUTMEG

2 tbsp SUCANAT

2 c WATER
 PREPARATION
1. Dry roast cream of wheat until browned. Add sugar. As soon as sugar begins to
carmelize add ghee.

2. Once ghee has soaked into the grains pour in boiling water slowly. Add
cardamom, cinnamon and nutmeg.

3. Optionally stir in cream and egg for additional richness. Serve with toast.

How Can Sweet Cream of Wheat with Spices

Make You Feel Great?
AYURVEDIC ANALYSIS
This rich, creamy breakfast treat is called shudji haalwa throughout India. Kids fight
over it while adults pretend not to. This decadent recipe is somewhere between a
dessert and a proper meal - everyone needs to let loose once in a while! If you have a
Saturday morning pancake tradition, try serving Sweet Cream of Wheat with Spices one
chilly winter weekend. Just sit back as the smiles and applause roll in.

Sweet Breakfast Treat

The heaviness of wheat, oil, and sugar make this dessert pacifying for Vata and Pitta,
but aggravating for Kapha. Cinnamon, cardamom, and nutmeg do add their medicinal
qualities to this dish, but the truth is, despite their best efforts, Sweet Cream of Wheat
is heavy, sweet and decadent to the max. For once, the spices are more for flavor than
medicinal value!

Is Sweet Cream of Wheat with Spices Good

for Me?
SUPPORTIVE DUE
TO:

Sweet Cream of Wheat with Spices has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing and gooey.
For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE HEAVY GOOEY DIFFICULT CLEAR

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Acidifying, Ojas, Prana, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Gluten
TYPE:
Grains

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive, Tonic
Lung and Sinus:
Demulcent
Mind, Stress & Sleep:
Sedative

Roasted Rice with

Dates, Cinnamon &
Cardamom

How to Make Roasted Rice with Dates,

Cinnamon & Cardamom
SERVINGS: 4 PREP TIME : 5 MINUTES COOK TIME: 25 MINUTES
MEAL: BREAKFAST, LUNCH-DINNER, SNACK-DESSERT STYLE: INDIAN
PREPARATION: BOILED EAT IN : AUTUMN-WINTER
FOR OCCASION: CHRISTMAS, DINNER-PARTY, ROMANTIC, THANKSGIVING

INGREDIENTS

1 c BASMATI RICE
 1/4 tsp BLACK PEPPER

1/4 tsp CARDAMOM

1/4 tsp CINNAMON

4 whole DATES (DRIED)

1 tbsp GHEE

2 pinch SALT (MINERAL SALT)

3 c WATER

PREPARATION
1. Chop dates. Heat a medium saucepan on low, and add ghee. When it melts, add
uncooked rice. Stir continually for 2-5 minutes, until it smells sweet and all the rice
is coated with ghee.

2. Add the spices and dates. Stir for one more minute. Add water and bring to a
boil. Cover pot and lower to a simmer.

3. Cook until rice is tender about twenty minutes.

How Can Roasted Rice with Dates,

Cinnamon & Cardamom Make You Feel
Great?
AYURVEDIC ANALYSIS
Enticing aromatic spices fill the kitchen, tempting you to the table with their romantic
allure. Your tastes are awakened by richly sweet dates, heart warmed by cinnamon.
Cardamom's softly aromatic tones create a truly romantic flavor. Roasted Rice with
Dates, Cinnamon & Cardamom is a decadent dish to serve your loved one on a sweet
evening in! Lovely as a side dish for Mediterranean lamb dishes, any number of
vegetables, or even as a sweet dessert, you can't pass this recipe up!

A Healthy New Glow

In Ayurveda, the word for juicy, sensual vitality is "ojas." Some special foods have lots
of ojas, and, as it happens, you can eat them if you feel the need to increase your
sense of vitality and juiciness. (There are probably not many people who don't yearn for
that sweet sensuality in life.) In the ancient texts of Ayurveda, Ojas is said to have the
smell of toasted rice. The main two ingredients in this recipe, dates and rice, increase
ojas in your body, thereby giving you a healthy, happy glow.

Nurturing for Fall Fragility

In the Fall, dry wind is the culprit for many undesirable effects including dry skin, dry
eyes, fatigue, constipation, and insomnia. If you are feeling any one of these symptoms
in your body, add extra ghee to this recipe. It will give you a late autumn calming
energy boost, as well as rehydrate your system.

Soothes Your Belly, Warms Your Heart

Roasted Rice with Dates, Cinnamon and Cardamom is very easy to digest. It's even
perfect for those who are recovering from illnesses or suffering from weak digestion.
Sometimes, feeling rundown leaves us feeling sad- this recipe is the remedy for both!
The soft, soothing nature of rice and dates will calm your belly and help you feel strong
and stable. The aromatic spices, cinnamon in particular, will tonify your heart so you
feel once more like everything will turn out alright in the end.

~Created lovingly in the kitchen in Albuquerque, NM.

Is Roasted Rice with Dates, Cinnamon &

Cardamom Good for Me?
SUPPORTIVE DUE
TO:

Roasted Rice with Dates, Cinnamon & Cardamom has qualities that may be beneficial to
you. It received 5 out of 5 stars in your current diet because it is vata balancing and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE EASY COLD CLEAR

TASTES SWEET
PACIFIES
DOSHAS

EFFECT:
Alkalizing, Prana, Sattvic
SUBTASTE:
Aromatic
COLOR:
Brown, White
HAS THE MOVES ENERGY :
FOLLOWING Downward, Inward
ELEMENT :
Earth
TYPE:
 Grains, Spices
NOURISHES:
Plasma, Reproductive

MEDICINAL PROPERTIES
Digestion:
Warms abdomen
Energy Vitality Strength:
Builds stamina, Stimulates energy, Nutritive, Tonic
Heart & Circulation:
Calms heart, Blood Tonic, Vasodilator
Lung and Sinus:
Soothes throat, Demulcent
Mind, Stress & Sleep:
Grounding, Relaxes mind
Reproductive Health:
Aphrodisiac, Emmenogogue, Galactagogue, Promotes Fertility
Bowel-Poop-Elimination:
Relieves burning, General Laxative
Strengthening-Tonics:
Muscle Tonic

Cream of Rice Soup

with Cilantro, Ginger,
Garlic & Ghee

How to Make Cream of Rice Soup with

Cilantro, Ginger, Garlic & Ghee
SERVINGS: 4 PREP TIME : 10 MINUTES COOK TIME: 10 MINUTES
MEAL: BREAKFAST STYLE: WESTERN PREPARATION: BOILED, SOUP
FOR OCCASION: ON-THE-MEND
 INGREDIENTS

1 c BASMATI RICE

2 pinch BLACK PEPPER

1/4 c CILANTRO

1 clove GARLIC

1 tbsp GHEE

1/2 inch GINGER (FRESH)

1/4 tsp SALT (MINERAL SALT)

PREPARATION
To make cream of rice, put the rice grains into a coffee grinder. Chop ginger and
garlic. Fry them in ghee in a medium saucepan. Add 2 c water and bring to a boil.
Add all remaining ingredients and bring to a boil, stirring. Reduce heat to low and
let simmer ten minutes or until rice is soft.

How Can Cream of Rice Soup with Cilantro,

Ginger, Garlic & Ghee Make You Feel Great?
AYURVEDIC ANALYSIS
Cilantro, Ginger and Garlic pacifies Kapha, Pitta and Vata. Breaks up winter congestion
and cold. Garlic is grounding for late fall Vata and an aphrodisiac. Cilantro is one of the
few cooling pungent spices that stimulate digestion and reduce inflammation, thus
reducing Pitta. Cilantro has a sweet "vipak" and thus is nourishing. Use fresh ginger.

WHAT IS CREAM OF RICE SOUP WITH CILANTRO, GINGER, GARLIC & GHEE?
Experiment with cream of rice soups. Called "Congee" in Chinese Medicine, cream of rice
soups are the "chicken soup" of China. A warm breakfast for the winter season.
Discovered in Pune, India while thinking about Southern Grits from Asheville, North
Carolina.

Is Cream of Rice Soup with Cilantro, Ginger,

 Garlic & Ghee Good for Me?
SUPPORTIVE DUE
TO:
Cream of Rice Soup with Cilantro, Ginger, Garlic & Ghee has qualities that may be
beneficial to you. It received 5 out of 5 stars in your current diet because it is vata
balancing and cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE EASY COLD CLEAR

PACIFIES
DOSHAS

EFFECT:
HAS THE Alkalizing, Prana, Sattvic
FOLLOWING TYPE:
Grains

MEDICINAL PROPERTIES
Bone & Joint:
Antiarthritic
Digestion:
Antispasmodic, Carminative, Digestive, Sialogogue, Stomachic
Cleanse and Detox:
Burns Toxins
Energy Vitality Strength:
Stimulates energy, Nutritive
Heart & Circulation:
Cardiac stimulant, Alterative, Vasodilator
Immune System:
Anti Inflammatory, Antihistamine, Antipyretic
Kidney & Urinary:
Diuretic
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Decongestant
Reproductive Health:
Galactagogue
Skin Care & Beauty:
Diaphoretic
Bowel-Poop-Elimination:
General Laxative, Stool Softener
 Cereal with Ginger &
Lime

How to Make Cereal with Ginger & Lime

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: BREAKFAST STYLE: AYURVEDIC PREPARATION: RAW

INGREDIENTS

1/8 inch GINGER (FRESH)

1/4 whole LIME

2 pinch LIME ZEST

1/2 tsp RAW SUGAR

1 c WATER

PREPARATION
Blend and pour over cereal.

How Can Cereal with Ginger & Lime Make

 You Feel Great?
AYURVEDIC ANALYSIS
Cereal with milk is a bad food combination. Instead, try experimenting with nut milks,
nut milks with spices, and other concoctions!

WHAT IS CEREAL WITH GINGER & LIME?

American cereals are a highly developed and diversified art. Many cereals already
include familiar sweet spices like cinnamon. But classic American cuisine can go gourmet
by expanding the spicy possibilities. Lime rinds are possibly the secret ingredient in Fruit
Loops (tm). Ginger adds a pungent perfume.

Discovered for breakfast � at John's Kitchen � in Asheville, NC

Is Cereal with Ginger & Lime Good for Me?

SUPPORTIVE DUE
TO:

Cereal with Ginger & Lime has qualities that may be beneficial to you. It received 4 out
of 5 stars in your current diet because it is vata balancing and cold. For your current
diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIQUID EASY COLD CLEAR

PACIFIES
DOSHAS

EFFECT:
HAS THE Alkalizing, Prana, Sattvic
FOLLOWING TYPE:
Grains

MEDICINAL PROPERTIES
Digestion:
Antispasmodic, Digestive, Stomachic
Energy Vitality Strength:
Stimulates energy, Nutritive
Liver & Gall Bladder:
Cholagogue
 Quinoa, Walnut & Date
Warm Cereal

How to Make Quinoa, Walnut & Date Warm

Cereal
SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 30 MINUTES
MEAL: BREAKFAST STYLE: WESTERN PREPARATION: BOILED
EAT IN : AUTUMN-WINTER FOR OCCASION: ON-THE-MEND

INGREDIENTS

3 whole DATES (DRIED)

1 tbsp GHEE

1 tsp MAPLE SYRUP

1/2 c QUINOA

1/4 tsp SALT (MINERAL SALT)

1/4 c WALNUTS

PREPARATION
1. Chop walnuts. In a medium saucepan, dry roast walnuts on medium heat until
browned. Meanwhile, chop dates.
 2. Add remaining ingredients and continue frying the quinoa in ghee for another 60
seconds.

3. Add 1c water and bring to a boil. Lower heat and cover. Continue simmering for
20 minutes or until quinoa is soft.

4. Add maple syrup to taste and serve.

How Can Quinoa, Walnut & Date Warm

Cereal Make You Feel Great?
AYURVEDIC ANALYSIS
Earthy quinoa with crunchy walnuts is a breakfast of champions. Sweetened by juicy
dates and served up nice and hot, Quinoa Walnut Date Warm Cereal takes the crisp
edge off of a blustery fall morning.

Protein Packed for Reduced Sugar Cravings

Quinoa Walnut Date Warm Cereal is a sturdy breakfast that can help curb carb cravings
and so you maintain a healthy weight. Often, carbohydrate and sugar cravings are
protein cravings in disguise. If you crave carbs, make quinoa your first choice. Quinoa
provides the satisfaction of carbohydrates, but also feeds your hidden protein craving.
Quinoa offers more protein than any other whole grain in a nice, easy to digest
package. Its high quantity of protein coupled with walnuts sustains the hot, demanding
appetite of pitta, while the grounding warmth makes vata feel stable and strong. Quinoa
is light and slightly scraping, making it a choice grain for kaphas.

Blood Building

Quinoa is rich in iron, and restores strength to deficient blood. It contains more calcium
than milk, and is rich in magnesium, phosphorus, strengthening kidney yang.
Magnesium relaxes and nourishes the heart and muscles, while it promotes heart
function.

Nourishing After Illness

The simple and satisfying "pseudo-grain" known is especially attractive for those with
weak digestion or recovering from illness. It is high in fiber, soothing to the digestive
tract, and slightly cooling, relieving inflammatory conditions. Plus it is free of gluten, a
common allergen found in wheat and other grains, which contributes to its digestibility
and increasing popularity.

The Warmth Of Walnuts

Nourishing, warm and drying, walnuts are just what you need on a cold, damp day.
Their textured crunch perks you up. Walnuts are stimulating and feed the brain,
empowering you to start the day on point. Their richness gives this dish a rustic, hearty
feel. Frazzled nerves become a distant memory as walnuts seep their way into your
cells. Like many brown colored nuts, the brown coating on walnuts is full of tannins.
Tannins are astringent, provoking Vata. You can feel this astringency as a tightening or
rough effect on your tongue. For better tasting, less astringent walnuts soak them in
water overnight and drain. Roasting walnuts also destroys their astringency while
preserving crunchiness.

Is Quinoa, Walnut & Date Warm Cereal Good

for Me?
SUPPORTIVE DUE
TO:

Quinoa, Walnut & Date Warm Cereal has qualities that may be beneficial to you. It
received 2 out of 5 stars in your current diet because it is vata balancing. For your
current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES HEAVY EASY

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Acidifying, Ojas
CONTAINS:
HAS THE Allergens, Tree Nuts
FOLLOWING SUBTASTE:
Crunchy
TYPE:
Grains

MEDICINAL PROPERTIES
Digestion:
Warms abdomen
Energy Vitality Strength:
Builds stamina, Nutritive, Tonic
Heart & Circulation:
Calms heart, Blood Tonic
Kidney & Urinary:
Kidney Tonic
Liver & Gall Bladder:
Livotonic
Lung and Sinus:
Warms chest
Mind, Stress & Sleep:
Grounding, Brain Tonic
 Greens

Greens are the most common taste in nature. Sweet taste was rare before farms and
grocery stores. What is common easily becomes forgotten, and what is rare increases in
value. Bitter greens are perhaps the exception to this rule.

Greens are naturally cleansing. Greens are generally bitter and astringent. They are
stimulating and energizing. They are light, cold, dry, rough, mobile, and clear. Spring is
the best time of year to eat greens. In the fall, greens could aggravate Vata body
types, and should be cooked well. In autumn, mix greens with oils and sweet taste, so
that they are nourishing.

Raw Salads & Undercooked Greens

A few hundred years ago, the concept of a green salad was unknown. Since the Ice Age
and discovery of fire, greens were consumed cooked not raw for proper assimilation by
the body. On the other hand, agriculture breeding has removed much of the bitterness
from farm selected greens. These days, romaine lettuce is more like a dessert than a
bitter. We should approach romaine lettuce the way rabbits do, as delectable, desirable,
and more like a dessert. If romaine lettuce tastes bitter to your buds, it's a sign that
our taste has been sugar coated by modern agriculture.

While Pitta has the digestive strength for raw foods, greens should otherwise be cooked
well until they are soft. Hard to chew is hard to digest!
 Coconut & Sweet
Potato Soup with
Nettles

How to Make Coconut & Sweet Potato Soup

with Nettles
SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 30 MINUTES
MEAL: LUNCH-DINNER STYLE: WESTERN PREPARATION: BOILED, PUREE, SOUP
EAT IN : AUTUMN-WINTER
FOR OCCASION: DINNER-PARTY, ON-THE-MEND, THANKSGIVING

INGREDIENTS

1 c COCONUT MILK

1/2 inch GINGER (FRESH)

1/4 whole LIME

1/4 tsp SALT (MINERAL SALT)

1/4 lbs STINGING NETTLES

2 c SWEET POTATO

3 c WATER

PREPARATION
 Express lime juice into a medium sauce pot. Grate ginger with a cheese grater. Add
all ingredients except nettles to the pot. Bring to a boil them simmer on low heat
until potatoes are tender. Puree in blender. Add nettles and parboil for 3 minutes.
Note: if using dried nettles add 2 TBSP only. Serve.

How Can Coconut & Sweet Potato Soup with

Nettles Make You Feel Great?
AYURVEDIC ANALYSIS
Calm Your Nerves
As you look forward to the warmth and joy of celebrating with family, chances are you
might also be feeling worn out from all fun & celebrations. When the holiday season has
you feeling depleted and frayed, this soup is an excellent tonic for your mind and body.
Coconut milk soothes your nerves and calms your mind when it feels scattered.

Cool Your Blood

If you find yourself caught up in intense, reactive emotions, this recipe is exceptional for
cooling you down. Coconut is prized for its ability to soothe irritation and fiery emotions.
In Ayurveda, fiery outbursts come from Pitta flaring up in your blood, and often a
depleted, overtaxed liver. Like most orange foods, sweet potato contains beta carotene
that reduces Pitta and heat in the blood, while also providing relief to the liver.

Nurture Your Body, Build Your Strength

During this chilly season, sweet potato is the ultimate comfort food - deeply nourishing
with its natural sweetness, while still light and easy on the digestion. The bright, warm
color of the rich flesh indicates its ability to warm and strengthen tired bodies while also
gratifying unruly food cravings. The rich, nourishing qualities of coconut work on the
body from the inside out, leaving your body and skin feeling hydrated and smooth, while
boosting the endurance of your immune system.

Greens: How Much is Safe?

Lean, Vata body types should exercise caution with greens in the fall. When cold
weather moves in, a salad could actually deplete your strength. Nettles is the perfect
exception to this rule, giving your body a chance to enjoy a well-balanced meal, without
compromising your strength. Nettles provide a stellar nutritional profile to build stamina.
Altogether, this recipe is a powerful way to fortify your body for those tough winter
days.

WHAT IS COCONUT & SWEET POTATO SOUP WITH NETTLES?

Tangy lime meets silky coconut milk and nurturing sweet potato in a dish that will make
your mouth water! Cook up a delicious pot of this soup to combat the mental and
physical stresses of the holiday season, or any time you are feeling the need for some
cooling, soothing nourishment.

Is Coconut & Sweet Potato Soup with

Nettles Good for Me?
 SUPPORTIVE DUE
TO:

Coconut & Sweet Potato Soup with Nettles has qualities that may be beneficial to you.
It received 5 out of 5 stars in your current diet because it is vata balancing and cold.
For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE OILY LIQUID HEAVY COLD

DIFFICULT CLEAR
TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE COLOR:
FOLLOWING Green, Orange
TYPE:
Greens

MEDICINAL PROPERTIES
Energy Vitality Strength:
Builds stamina, Nutritive
Mind, Stress & Sleep:
Brain Tonic

Beets & Greens with

Coconut
 How to Make Beets & Greens with Coconut
SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 30 MINUTES
MEAL: LUNCH-DINNER STYLE: WESTERN PREPARATION: BOILED
EAT IN : SPRING FOR OCCASION: CLEANSE

INGREDIENTS

1/2 lbs BEET GREENS

1 c BEETS

1/4 tsp BLACK PEPPER

1/4 c COCONUT FLAKES

2 tbsp COCONUT OIL

1/2 inch GINGER (FRESH)

1 tsp RAW SUGAR

1/4 tsp SALT (MINERAL SALT)

PREPARATION
Chop the beets and greens. Add remaining ingredients, 2c water and bring to a
boil. Lower the heat and simmer for until beets are soft. Remove cover and cook on
medium high until liquid reduces to a 1/4" in the bottom of the pot.

Is Beets & Greens with Coconut Good for

Me?
SUPPORTIVE DUE
TO:

Beets & Greens with Coconut has qualities that may be beneficial to you. It received 5
out of 5 stars in your current diet because it is vata balancing. For your current diet,
these effects were desirable.
 MEDICINAL QUALITIES

INCREASES MOBILE LIQUID LIGHT EASY CLEAR

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE COLOR:
FOLLOWING Green, Red
TYPE:
Greens, Roots

MEDICINAL PROPERTIES
Digestion:
Antacid, Digestive, Sialogogue, Stomachic
Cleanse and Detox:
Detoxicant
Energy Vitality Strength:
Stimulates energy
Heart & Circulation:
Blood Tonic, Vasodilator
Immune System:
Anti Inflammatory
Liver & Gall Bladder:
Cholagogue, Livotonic
Lung and Sinus:
Decongestant
Mind, Stress & Sleep:
Brain Tonic
Reproductive Health:
Galactagogue
Skin Care & Beauty:
Skin Tonic
Weight Loss:
Raises Thyroid
Bowel-Poop-Elimination:
General Laxative, Stool Softener
 Kale & Carrot Soup
with Ginger, Fennel &
Lime

How to Make Kale & Carrot Soup with

Ginger, Fennel & Lime
SERVINGS: 4 PREP TIME : 10 MINUTES COOK TIME: 40 MINUTES
MEAL: LUNCH-DINNER STYLE: WESTERN PREPARATION: BOILED, SOUP
EAT IN : AUTUMN-WINTER, SPRING FOR OCCASION: CLEANSE, ON-THE-MEND

INGREDIENTS

4 whole CARROT

1/2 tsp FENNEL SEEDS

1 inch GINGER (FRESH)

1/2 lbs KALE

1/4 whole LIME

1/2 tsp SALT (MINERAL SALT)

1 tbsp SUNFLOWER OIL

PREPARATION
 Chop kale & carrots. Place in a pot and add water until vegetables are just covered.
Boil with all ingredients until kale is soft and easy to chew. Easy to chew means
easy to digest.

How Can Kale & Carrot Soup with Ginger,

Fennel & Lime Make You Feel Great?
AYURVEDIC ANALYSIS
This soup was developed primarily to relieve acid reflux. Kale and bitters reduce
stagnation in the digestive tract and clear heat. Carrot and vegetables with beta-
carotene reduce Pitta. Fennel improves digestion without increasing Pitta. Fresh ginger is
an anti-inflammatory that improves digestion as well. Lime reduces acidity in the
stomach. Soups in general are easy to digest, an essential quality to recover from any
digestive tract ailment.

Is Kale & Carrot Soup with Ginger, Fennel &

Lime Good for Me?
SUPPORTIVE DUE
TO:
Kale & Carrot Soup with Ginger, Fennel & Lime has qualities that may be beneficial to
you. It received 5 out of 5 stars in your current diet because it is vata balancing and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIGHT EASY COLD CLEAR

PACIFIES
DOSHAS

EFFECT:
Alkalizing, Prana, Sattvic
HAS THE COLOR:
FOLLOWING Green, Orange
TYPE:
Greens

MEDICINAL PROPERTIES
Bone & Joint:
Antiarthritic
Digestion:
Carminative, Digestive, Sialogogue, Stomachic
 Cleanse and Detox:
Burns Toxins, Detoxicant
Energy Vitality Strength:
Stimulates energy, Nutritive, Tonic
Heart & Circulation:
Cardiac stimulant, Alterative, Vasodilator
Immune System:
Anti Inflammatory, Flushes Membranes
Kidney & Urinary:
Diuretic
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Decongestant
Reproductive Health:
Galactagogue
Bowel-Poop-Elimination:
General Laxative, Stool Softener

Virgin Mojito with Mint

& Lime

How to Make Virgin Mojito with Mint & Lime

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: RAW EAT IN : SUMMER
FOR OCCASION: CLEANSE

INGREDIENTS

1/4 whole LIME

 1 tsp MINT

1/4 tsp RAW SUGAR

1 c WATER

PREPARATION
Mix all ingredients and blend in a blender to chop mint and dissolve sugar.

How Can Virgin Mojito with Mint & Lime

Make You Feel Great?
AYURVEDIC ANALYSIS
Lime improve digestive function and ground Vata. Raw sugar brings ethereal mint back
to earth grounding Vata.

WHAT IS VIRGIN MOJITO WITH MINT & LIME?

Sweet mint limeade is a refreshing, cooling digestive aid for the lazy dog days of
summer.

Is Virgin Mojito with Mint & Lime Good for

Me?
SUPPORTIVE DUE
TO:

Virgin Mojito with Mint & Lime has qualities that may be beneficial to you. It received 4
out of 5 stars in your current diet because it is vata balancing and cold. For your
current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIGHT EASY COLD CLEAR

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
 HAS THE Alkalizing, Prana, Sattvic
FOLLOWING SUBTASTE:
Aromatic
TYPE:
Greens
MEDICINAL PROPERTIES
Digestion:
Quenches thirst, Antispasmodic, Appetizer, Carminative, Digestive, Sialogogue,
Stomachic
Cleanse and Detox:
Burns Toxins, Detoxicant
Heart & Circulation:
Alterative, Refrigerant, Vasodilator
Immune System:
Flushes Membranes
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Expectorant
Mind, Stress & Sleep:
Nervine
Skin Care & Beauty:
Diaphoretic, Antipruritic
Bowel-Poop-Elimination:
Relieves burning, General Laxative, Stool Softener

Meats

A common assumption is that Ayurveda is a vegetarian system. That is simply not the
case. In Ayurveda, a little of anything is considered medicine and too much is
considered poison. This rule stands for meat as well. In the ancient texts of Ayurveda,
each animal product is defined by quality and meat is recommended as therapy for
many ailments. One example is that bone marrow broth is helpful for rehabilitation after
extended illness. In general, meat strongly nourishes rakta - the red part of the blood.

Of course, there are guidelines for eating meat, especially as food practices become
more complicated (GMO, pesticides, hormone use, etc.). Choose quality over quantity. A
meatball size portion of meat (1/4c) eaten daily with vegetables and grains is an
appropriate amount that your body can process fully. Choose organic, hormone-free
meat whenever possible. In spending more money on less meat, you will find greater
satiation because the food will have a richer nutritional profile. Think of meat as a
flavoring, rather than the main dish, and you will do fine.

When to Eat Meat

The best time of day to eat meat is lunch. Agni, the digestive fire, is strongest between
11am and 2pm. Your body can handle the heavy nature of meat most efficiently at this
time of day. A simple dinner of vegetables and grains, with occasional light protein such
as fish or chicken, will help you have a comfortable night's sleep, and you will wake up
ready to hop out of bed in the morning.

How to Eat Meat

Meat is heavy, so spice it while cooking to aid your body in digestion. Marinate with
different vinegars, cooking wine or citrus to help tenderize and 'pre-cook' meat.
Sprinkle your meat with aromatic rosemary, parsley, sage, thyme, cinnamon before
popping it on the grill or into the oven. Aromatic spices aid protein digestion. Digestive
spices like cayenne and black peppers. That is why we like it when meat is tender and
dislike a dried out steak or chicken breast.

Vegetarian Diets
Vegetarian foods often leave fewer residues than animal products after digestion and for
some help increase vitality. A vegetarian lifestyle is more environmentally friendly.
However, humans have consumed meat for millennia, and a small amount may be
necessary for your health. Many vegetarians become anemic and protein deficient.
Adopting a vegetarian lifestyle needs to be a good fit for the individual. In general, Vata
types have the hardest time staying healthy with a vegetarian diet. However there are
exceptions! Kapha people, on the other hand, often need less meat than they think.

Some recommendations for vegetarian based proteins sources include sunflower seeds,
hemp seed, quinoa, mung beans, and tofu. Beans are an excellent source of protein in
general but may provoke Vata. Cheese is a great protein source but is more difficult to
digest and Kapha provoking.

Transitioning to a Vegetarian Lifestyle

Suddenly adopting a vegetarian diet can cause irrepairable damage to intestines. The
transition to a vegetarian diet can take years, even generations. Start slow to keep
your metabolism stable and cravings at a minimum. For example, trying cutting out red
meat gradually (over a year). See how you feel. Try reducing the quantity and
frequency of other meats slowly, instead of cutting them out 'cold turkey!' For example
having a piece of chicken once a week and then once a month might be a more stable
way to transition.

Vegan Diets
Vegans are vegetarians who don't eat dairy products or eggs. This diet is especially
challenging to Vata individuals, and often healing for Kaphas.
 Bone Broth Rice

How to Make Bone Broth Rice

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 25 MINUTES
MEAL: LUNCH-DINNER STYLE: AYURVEDIC PREPARATION: BOILED
FOR OCCASION: ON-THE-MEND

INGREDIENTS

1/4 c BASMATI RICE

2 pinch BLACK PEPPER

1 c BONE BROTH

1/2 clove GARLIC

1 tbsp GHEE

2 pinch SALT (MINERAL SALT)

2 tbsp YELLOW ONION

PREPARATION
Add all ingredients and bring to a boil. Cook until rice is soft and serve.
 How Can Bone Broth Rice Make You Feel
Great?
AYURVEDIC ANALYSIS
Rice soups are easy to digest and nourishing. Bone broth nourishes bone tissue, hair,
nails, teeth, and minerals. Rice is easy to digest. A tonifying recipe for Vata dosha.

WHAT IS BONE BROTH RICE?

Packed with minerals and soft!

Is Bone Broth Rice Good for Me?

SUPPORTIVE DUE
TO:
Bone Broth Rice has qualities that may be beneficial to you. It received 5 out of 5 stars
in your current diet because it is vata balancing. For your current diet, these effects
were desirable.

MEDICINAL QUALITIES

INCREASES OILY LIQUID HEAVY EASY CLEAR

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Rajasic
HAS THE TYPE:
FOLLOWING Meats
CONTAINS:
Non Veg

MEDICINAL PROPERTIES
Digestion:
Digestive
Energy Vitality Strength:
Nutritive, Tonic
Heart & Circulation:
Blood Tonic, Vasodilator
Liver & Gall Bladder:
Cholagogue, Livotonic
Reproductive Health:
Galactagogue, Promotes Fertility, Promotes Virility
 Skin Care & Beauty:
Diaphoretic
Bowel-Poop-Elimination:
General Laxative, Stool Softener
Strengthening-Tonics:
Muscle Tonic

Beef with Peas &

Potatoes

How to Make Beef with Peas & Potatoes

SERVINGS: 2 PREP TIME : 10 MINUTES COOK TIME: 20 MINUTES
MEAL: LUNCH-DINNER PREPARATION: BOILED, SAUTEE EAT IN : AUTUMN-WINTER

INGREDIENTS

1/2 lb BEEF

1/4 tsp BLACK PEPPER

3 whole POTATO

1/2 tsp SALT (MINERAL SALT)

1 c SWEET PEAS

PREPARATION
 Place 1qt of water on high.

Peel potatoes and dice.

Place potatoes & peas in a saucepan and add boiling water to the height of the
vegetables. Add salt. Bring to a boil and simmer for 20 minutes or until tender.

Meanwhile, sautee beef in a frying pan.

Once beef is browned, strain and add vegetables to frying pan. Add black
pepper and continue frying for 1 minute.

Remove from heat and serve hot.

Is Beef with Peas & Potatoes Good for Me?

SUPPORTIVE DUE
TO:

Beef with Peas & Potatoes has qualities that may be beneficial to you. It received 5 out
of 5 stars in your current diet because it is vata balancing. For your current diet, these
effects were desirable.

MEDICINAL QUALITIES

INCREASES HEAVY EASY CLEAR

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Rajasic, Tamasic
SUBTASTE:
Bland
NUTRIENT:
Carbohydrate, Fats, Protein
MOVES ENERGY :
HAS THE Downward
FOLLOWING ELEMENT :
Earth, Fire
NOURISHES:
Fat, Marrow, Muscle, Red Blood
TYPE:
Meats
 CONTAINS:
Nightshade, Non Veg
MEDICINAL PROPERTIES
Digestion:
Warms abdomen
Energy Vitality Strength:
Satisfies stomach, Nutritive, Tonic
Heart & Circulation:
Blood Tonic
Mind, Stress & Sleep:
Grounding, Makes you tired
Find Your Symptom:
Strengthens resolve, Warms ears
Strengthening-Tonics:
Muscle Tonic

Mushrooms

Stay Grounded
Mushrooms have an earthy taste like the dark, rich loamy soil itself. This earthiness is a
sign of mushrooms' ability to keep you grounded and calm your nervous system. They
are considered tamasic in Ayurveda meaning they make your consciousness sleepy.

Remedy for Late Summer Insomnia

In late summer, as the temperature starts to drop at night, your mind wakes up and
sleep feels like a far away wish. You might notice bouts of insomnia this time of year.
The remedy is, as always, in nature. Mushrooms suddenly become abundant as the
thunderstorms of August dump heavy rains. If you have noticed insomnia with
increased frequency, try including some sauteed mushrooms in your favorite dish for a
rustic and satisfying meal.

Always cook mushrooms

Raw mushrooms are a popular salad item. However, raw mushrooms are nearly
indigestible. We suggest you always cook mushrooms to avoid these digestive
difficulties.

Mineral Rich
Mushrooms are highly absorbant of minerals in the soil, often containing a rich utritional
profile, as their earthy taste suggests. As much as mushrooms absorb minerals, they
also absorb whatever toxins they are grown in, and have even been used to clean up
toxis waste sites. For that reason, always eat organic mushrooms.
 Wild Mushroom Hunting
From wooded trails to the front lawn, Mushrooms seem to pop up as if by magic in late
summer. Just the other day I was hunting herbs in the woods and stumbled upon
mushroom after mushroom, brilliantly colored, wildly shaped, exotically enticing, and a
touch scary. I was reminded of a quote my herb teacher taught me:
"There are old mushroom hunters, and there are bold mushroom
hunters, but there are no old bold mushroom hunters."
Source: unknown
Mushrooms have a wide spectrum of effects on the body. They can be delicious,
medicinal, hallucinogenic, and deadly poisonous. If you go wild mushroom hunting, be
sure to positively identify any species before eating, or you may lose your chance to
become an old mushroom hunter. Boldness in this particular field is not an advantage.
The range of wild edible, rich, meaty, earthy mushrooms to serve over risotto or wild
rice include chanterelles, boletes, honey mushrooms, oyster mushrooms, shitakes,
chicken of the woods and many more. Destroying angel mushrooms are an example of
the deadly. The part of the mushroom you pick and eat is the fruit. The living part of
the plant, which looks like roots embedded in the soil or a tree, is called the mycelium.
When you pick a mushroom you are not killing it. On the contrary, by picking them you
are actually helping the fungus to spread its spores. But be sure not to disturb the root
system beneath the mushroom when picking. The mushroom thanks you! Many
mushrooms are used in herbalism for their medicinal properties, such as the famous
reishi mushroom of Chinese medicine, a strong immune tonic. Other mushrooms have
been used to improve vitality and fight cancer. We suggest you allow herbalists to select
medicinal mushrooms, and old mushroom hunters to divide the deadly from delicious.

Are Mushrooms from Planet Earth?

Many western herbalists entertain the notion that mushrooms come from another
planet. While this opinion has no basis scientifically, it definitely captures the pure
strangeness of the mushroom. Something about a mushroom feels distinctly alien to the
human world. One mushroom I passed was bright red, with slime oozing out beneath it.
Whether fluorescent orange, eerie opaque white, spotted, striped, tiny and delicate, or
enormous and sprawling, mushrooms look like a dream-scape under the sea or in outer
space. The largest organism in the world is a single mushroom whose mycelium extends
over several mountaintops. Often the inspiration for creatures and features of fantasy
and science fiction novels, mushrooms allow your imagination to run wild. Another fact
we haven't proven scientifically is that many mushroom experts we've crossed take on
a gnome-like appearance. Mushroom hunters tend to be somewhat short and stocky
with a slightly mad hatter personality- an effect we believe comes from eating too many
odd, tamasic mushrooms. In order to avoid this mad tendency, we suggest you stick to
familiar mushrooms - portobello, crimini, the occasional truffle, and familiar edibles &
medicinals. These tried and true mushrooms, when cooked, give your meals a hearty,
grounding feel, with no threat of turning you into a gnome.
 Cream of Asparagus
Soup with Thyme &
Mushrooms

How to Make Cream of Asparagus Soup with

Thyme & Mushrooms
SERVINGS: 4 PREP TIME : 25 MINUTES COOK TIME: 20 MINUTES
MEAL: LUNCH-DINNER STYLE: WESTERN PREPARATION: SOUP, STEAMED
EAT IN : AUTUMN-WINTER

INGREDIENTS

1 c ALMONDS

2 c ASPARAGUS

1/4 tsp BLACK PEPPER

2 tbsp BUTTER (UNSALTED)

1/2 c CRIMINI & BUTTON MUSHROOMS

1 clove GARLIC

1/4 tsp SALT (MINERAL SALT)

2 tsp THYME (FRESH)

1/4 c YELLOW ONION

 PREPARATION
Sautee asparagus, garlic and finely chopped onions in one tbsp of butter until
browned. Remove and set aside. Meanwhile, thinly slice mushrooms. Spread them
apart in the pan and brown in the remaining tbsp of butter. Mushrooms have a high
water content. They will steam instead of brown if too close together in the pan.

Blend asapargus with blanched almonds in 1c water, salt, pepper, and thyme.
Continue adding water whenever consistency becomes too thick for blending. A
thicker consistency helps the almonds grind more smoothly without chunks.

Pour into pot. Add water to desired consistency and simmer for twenty minutes.
Serve.

How Can Cream of Asparagus Soup with

Thyme & Mushrooms Make You Feel Great?
AYURVEDIC ANALYSIS
Mushrooms are tamasic and asparagus will effect the odor of the urine. Black pepper
helps make the almonds more digestible.

WHAT IS CREAM OF ASPARAGUS SOUP WITH THYME & MUSHROOMS?

Pureed with almonds, cream of asparagus soup is rich, creamy, and dreamy for the
coming colder months.

Is Cream of Asparagus Soup with Thyme &

Mushrooms Good for Me?
SUPPORTIVE DUE
TO:

Cream of Asparagus Soup with Thyme & Mushrooms has qualities that may be beneficial
to you. It received 5 out of 5 stars in your current diet because it is vata balancing and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE OILY HEAVY EASY COLD CLEAR

TASTES SWEET
PACIFIES AGGRAVATES
 DOSHAS

EFFECT:
Alkalizing, Ojas, Prana
HAS THE CONTAINS:
FOLLOWING Allergens, Lactose, Non Vegan, Tree Nuts
TYPE:
Mushrooms, Vegetables

MEDICINAL PROPERTIES
Digestion:
Digestive
Energy Vitality Strength:
Stimulates energy, Nutritive, Tonic
Heart & Circulation:
Vasodilator
Immune System:
Anthelminthic
Lung and Sinus:
Lung Tonic
Muscle-Health:
Muscle relaxant
Strengthening-Tonics:
Muscle Tonic

Nuts &
Seeds

Nuts and seeds are rich in proteins, fats and fiber (ojas). They are a great alternative to
grains, which are often too carbohydrate rich but deficient in other nutrients. Our
ancestors ate a diet rich in nuts and greens. Nuts may be too rich for someone with
weak digestion. In that case, nuts may be consumed as a smoothie.
 Banana Cristo
Smoothie

How to Make Banana Cristo Smoothie

SERVINGS: 1 PREP TIME : 0 MINUTES COOK TIME: 5 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: PUREE, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1 c ALMOND MILK

1 tbsp ALMONDS

1 c BANANA

1/4 tsp CINNAMON

1 tbsp RAISINS

1 tbsp SUNFLOWER SEEDS

2 tbsp WHOLE WHEAT FLOUR

PREPARATION
1. Roast almonds, sunflower seeds and raisins on medium heat. Roast in ghee if
desired.
 2. Meanwhile, puree almond milk, cinnamon, banana and a slice of whole wheat
bread in a blender.

3. Add roasted nuts and raisins into mixture. Garnish with cinnamon and serve.

How Can Banana Cristo Smoothie Make You

Feel Great?
AYURVEDIC ANALYSIS
Enjoy this thick, hearty, dairy free shake.

Is Banana Cristo Smoothie Good for Me?

SUPPORTIVE DUE
TO:
Banana Cristo Smoothie has qualities that may be beneficial to you. It received 5 out of
5 stars in your current diet because it is vata balancing and gooey. For your current
diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES OILY LIQUID HEAVY GOOEY EASY

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Gluten, Tree Nuts
TYPE:
Nuts Seeds

MEDICINAL PROPERTIES
Bone & Joint:
Bone Tonic
Energy Vitality Strength:
Nutritive, Tonic
Liver & Gall Bladder:
Livotonic
 Lung and Sinus:
Demulcent
Mind, Stress & Sleep:
Sedative
Reproductive Health:
Builds Semen, Promotes Virility
Strengthening-Tonics:
Muscle Tonic

ALMOND SMOOTHIE WITH SAFFRON,

NUTMEG, GHEE & SUGAR

How to Make Almond Smoothie with Saffron,

Nutmeg, Ghee & Sugar
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 5 MINUTES
MEAL: DRINK STYLE: AYURVEDIC PREPARATION: BOILED, SMOOTHIE
FOR OCCASION: ON-THE-MEND

INGREDIENTS

1 c ALMOND MILK

1 tsp GHEE

2 pinch NUTMEG

1 tbsp RAW SUGAR

1 pinch SAFFRON

PREPARATION
I usually start with whole almonds, soak them overnight, then boil and peel. I blend
them until they are smooth and strain. Mix the remaining ingredients with the
almond milk, warm, and serve.

How Can Almond Smoothie with Saffron,

 Nutmeg, Ghee & Sugar Make You Feel
Great?
AYURVEDIC ANALYSIS

Almonds, ghee, sugar and saffron are sattvic foods that build ojas as long as the sugar
is raw. Refined sugar is rajasic. Peel the almonds before cooking.

WHAT IS ALMOND SMOOTHIE WITH SAFFRON, NUTMEG, GHEE & SUGAR?

Smooth almonds blended into warm milk with ethereal, delicately perfumed saffron and
pungent nutmeg. Discovered by Joseph in Dr. Vasant Lad's book, The Complete Book of
Ayurveda Home Remedies.

Is Almond Smoothie with Saffron, Nutmeg,

Ghee & Sugar Good for Me?
SUPPORTIVE DUE
TO:

Almond Smoothie with Saffron, Nutmeg, Ghee & Sugar has qualities that may be
beneficial to you. It received 5 out of 5 stars in your current diet because it is vata
balancing, gooey, and cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE HEAVY GOOEY EASY COLD

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Ojas, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Tree Nuts
TYPE:
Nuts Seeds

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive
Mind, Stress & Sleep:
Makes you tired, Nervine, Sedative
ALMOND SMOOTHIE WITH LAVENDAR &
SESAME

How to Make Almond Smoothie with

Lavendar & Sesame
SERVINGS: 1 PREP TIME : 10 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1 c ALMOND MILK

1 pinch LAVENDER

1 tsp RAW SUGAR

3 tbsp SESAME SEEDS

PREPARATION
Preparation Time 10 minutes
Serves 1

Ysha Oakes suggests roasting the sesame seeds first to make them easier to
digest. Grind sesame seeds and lavender in a coffee grinder. Blend all ingredients
together and serve.

How Can Almond Smoothie with Lavendar &

Sesame Make You Feel Great?
AYURVEDIC ANALYSIS
Almonds are sattva and build ojas. Lavender relaxes the nervous system. Sesame
provides enough power to agni to digest. Altogether, oily but cooling.

WHAT IS ALMOND SMOOTHIE WITH LAVENDAR & SESAME?

Smooth, warming, slightly sharp and nutty with elegant purple aromatics. I imagine it
after a hot, sunny day in the Sahara.
 Is Almond Smoothie with Lavendar &
Sesame Good for Me?
SUPPORTIVE DUE
TO:

Almond Smoothie with Lavendar & Sesame has qualities that may be beneficial to you.
It received 5 out of 5 stars in your current diet because it is vata balancing and cold.
For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE HEAVY EASY COLD

TASTES SWEET SALTY

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Tree Nuts
TYPE:
Nuts Seeds

MEDICINAL PROPERTIES
Bone & Joint:
Bone Tonic
Energy Vitality Strength:
Stimulates energy, Nutritive, Tonic
Heart & Circulation:
Blood Tonic
Reproductive Health:
Builds Semen, Galactagogue, Promotes Fertility, Promotes Virility
Skin Care & Beauty:
Skin Tonic
Bowel-Poop-Elimination:
General Laxative
Strengthening-Tonics:
Muscle Tonic

RAW CACAO SMOOTHIE

 How to Make Raw Cacao Smoothie
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: RAW, SMOOTHIE
EAT IN : SUMMER

INGREDIENTS

1/4 c BRAZIL NUT

1 tbsp CACAO BUTTER

2 whole DATES (DRIED)

1/4 c FIGS

2 pinch VANILLA EXTRACT

1 c WATER

PREPARATION
Blend

WHAT IS RAW CACAO SMOOTHIE?

Experiment with blending "exotic" South American nuts in a raw food fusion founded on
"balanced, natural" chocolate. Designed by Terces Engelhart at Cafe Gratitude in San
Francisco, CA. (Additional Keywords: Raw Foods, Organic, Vegetarian) [Discovered by
Joseph]

Is Raw Cacao Smoothie Good for Me?

SUPPORTIVE DUE
TO:

Raw Cacao Smoothie has qualities that may be beneficial to you. It received 5 out of 5
stars in your current diet because it is vata balancing and cold. For your current diet,
these effects were desirable.

MEDICINAL QUALITIES
INCREASES LIQUID OILY HEAVY DIFFICULT COLD
CLEAR
TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Acidifying, Ojas
HAS THE CONTAINS:
FOLLOWING Allergens, Tree Nuts
TYPE:
Nuts Seeds

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive, Tonic
Bowel-Poop-Elimination:
General Laxative, High Fiber Laxative

Body-Kind Coffee

How to Make Body-Kind Coffee

SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 5 MINUTES
MEAL: BREAKFAST, DRINK STYLE: WESTERN EAT IN : AUTUMN-WINTER

INGREDIENTS

2 tsp BUTTER (UNSALTED)

 1/4 tsp CARDAMOM

2 tsp COCONUT OIL

1 tbsp COFFEE

PREPARATION
Choose grass-fed, organic butter whenever possible.

Brew a fresh batch of coffee using the coffee grounds and pour one and a half cup
(12oz) into a glass blender. Add coconut oil, butter, and cardamom, and blend until
smooth. Mix ingredients by hand if no blender is available.

How Can Body-Kind Coffee Make You Feel

Great?
AYURVEDIC ANALYSIS
Coffee is stimulating and depleting, but adding butter & coconut oil can help mitigate
the harmful effects of coffee. Grass-fed butter and nourishing coconut oil contain stable,
healthy saturated fats that soothe your nerves and help protect your stomach lining
from acidic coffee. Coffee is a rich source of antioxidants, but is also a very strong
stimulant and is therefore only recommended on occasion in Ayurveda. Body-Kind
Coffee is one of the few ways that Vata-types can safely enjoy a cup of coffee with
getting over-stressed and depleting their adrenals. Grass-fed, organic butter (the kind
that is very yellow) is rich in Vitamin A, which is a key for adrenal and thyroid health.

Is Body-Kind Coffee Good for Me?

SUPPORTIVE DUE
TO:

Body-Kind Coffee has qualities that may be beneficial to you. It received 5 out of 5
stars in your current diet because it is vata balancing and cold. For your current diet,
these effects were desirable.

MEDICINAL QUALITIES

INCREASES TOXIC MOBILE LIGHT COLD CLEAR

PACIFIES
DOSHAS
 EFFECT:
Alkalizing, Ojas, Prana, Sattvic
CONTAINS:
Allergens, Lactose, Non Vegan
COLOR:
Brown
HAS THE NOURISHES:
FOLLOWING Fat
NUTRIENT:
Fats
ELEMENT :
Fire
TYPE:
Nuts Seeds, Oils

Roots

Roots are hearty, satisfying, and bestow a pleasant feeling of comfort and
groundedness. Autumn and winter are the best times of year to eat roots.
 Sweet Beet Paste with
Fennel, Cardamom &
Ginger

How to Make Sweet Beet Paste with Fennel,

Cardamom & Ginger
SERVINGS: 2 PREP TIME : 10 MINUTES COOK TIME: 60 MINUTES
MEAL: LUNCH-DINNER STYLE: AYURVEDIC PREPARATION: BOILED, PUREE
FOR OCCASION: CLEANSE, ON-THE-MEND

INGREDIENTS

1 c BEETS

1/4 tsp BLACK PEPPER

1/4 tsp CARDAMOM

1/4 tsp FENNEL SEEDS

2 tbsp GHEE

1/2 inch GINGER (FRESH)

2 tbsp RAW SUGAR

2 pinch SALT (MINERAL SALT)

1/2 c WATER
 PREPARATION
Chop and puree the beets with the water and spices. Mix with remaining ingredients
in a sauce pot and bring to a boil. Boil on low heat until thick and the oil starts to
express itself.

How Can Sweet Beet Paste with Fennel,

Cardamom & Ginger Make You Feel Great?
AYURVEDIC ANALYSIS
Beets provoke Kapha. Tubers tend toward heaviness and beets are naturally sweet.
Sugar beets, a cultivated variety of the beet we normally find in our grocery store,
account for half of the world's refined sugar production. All heavy, Kapha provoking
foods should be lightened by spices that make them easier to digest. Otherwise, heavy
foods have a tendency to bog and clog the blood.

Raw beets provoke Pitta but cooked beets are Pitta pacifying. Cooked beets transform
the starches into sweeter sugars that are cooling. Beets cleanse and cool the blood,
nourish the liver, are a gentle laxative, and improve the eyesight. Beets are good for
anemia. Beet juice increases stamina and was used as an aphrodisiac in Roman times.

Pureed foods are easier to digest. They are 'pre-chewed.' Babies, convalescing patients,
and Vata constitutions have weak digestion. Insufficient chewing of food forces their
stomachs to break down larger chunks by acids. While an easy task for a tooth it takes
time and effort for acids to penetrate a chunk of food. Pureed beets are thus gentler
than diced.

Beets are high in bio-flavonoids. Generally, bio-flavonoids show anti-allergic, anti-

inflammatory, anti-microbial and anti-cancer activity. The body tries to get rid of bio-
flavonoids soon after they are eaten. To eliminate them the body activates phase II
enzymes that also help eliminate mutagens and carcinogens.

WHAT IS SWEET BEET PASTE WITH FENNEL, CARDAMOM & GINGER?

Warming, grounding and sweet, Sweet Beet Paste has a luxurious purple sheen and
surprising spicy finish. Fennel and cardamom add the true magic. Their aromatic oils lift
up the heaviness of the beet root.

Is Sweet Beet Paste with Fennel, Cardamom

& Ginger Good for Me?
SUPPORTIVE DUE
TO:

Sweet Beet Paste with Fennel, Cardamom & Ginger has qualities that may be beneficial
to you. It received 5 out of 5 stars in your current diet because it is vata balancing,
gooey, and cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE GOOEY EASY COLD CLEAR

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Prana, Sattvic
FOLLOWING TYPE:
Roots

MEDICINAL PROPERTIES
Digestion:
Antispasmodic, Carminative, Digestive
Cleanse and Detox:
Detoxicant
Energy Vitality Strength:
Stimulates energy
Heart & Circulation:
Blood Tonic, Vasodilator
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Decongestant
Bowel-Poop-Elimination:
General Laxative, Stool Softener

Velvet Beet Puree with

Chopped Yam
 How to Make Velvet Beet Puree with
Chopped Yam
SERVINGS: 2
MEAL: LUNCH-DINNER STYLE: AYURVEDIC PREPARATION: BOILED
FOR OCCASION: BRUNCH, DINNER-PARTY, ON-THE-MEND, ROMANTIC

INGREDIENTS

1 c BEETS

2 pinch BLACK PEPPER

2 tbsp COCONUT OIL

1/4 tsp FENNEL SEEDS

1 clove GARLIC

2 pinch SALT (MINERAL SALT)

1 tbsp SUCANAT

1 c WATER

1 c YAM

1/4 c YELLOW ONION

PREPARATION
1. Saute the onions in the coconut oil.

2. Then add garlic, fennel, and black pepper. Continue sauteing for thirty seconds.

3. Add the remaining ingredients and boil until yams and beets are soft.

4. Blend til smooth and creamy. Enjoy!

How Can Velvet Beet Puree with Chopped

 Yam Make You Feel Great?
AYURVEDIC ANALYSIS
Root vegetables ground Vata but aggravate Kapha. Great for winter season. Beets,
yams, and other red or orange colored food helps build the blood.

WHAT IS VELVET BEET PUREE WITH CHOPPED YAM?

Inky velvet blended beets with fennel and sweet orange yams. Or take a completely
different flavor route with warmer spices like cinnamon and cloves. Serve with rice and
greens on the side.

Is Velvet Beet Puree with Chopped Yam

Good for Me?
SUPPORTIVE DUE
TO:
Velvet Beet Puree with Chopped Yam has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing and cold. For
your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID HEAVY EASY COLD CLEAR

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas
FOLLOWING TYPE:
Roots

MEDICINAL PROPERTIES
Digestion:
Stimulant Laxative
Energy Vitality Strength:
Stimulates energy, Nutritive
Heart & Circulation:
Alterative, Blood Tonic, Vasodilator
Liver & Gall Bladder:
Cholagogue, Livotonic
Reproductive Health:
Galactagogue
 Skin Care & Beauty:
Skin Tonic
Bowel-Poop-Elimination:
General Laxative

Sweet Potato Pie

How to Make Sweet Potato Pie

SERVINGS: 8 PREP TIME : 10 MINUTES COOK TIME: 120 MINUTES
MEAL: SNACK-DESSERT STYLE: WESTERN PREPARATION: BAKED, BOILED
EAT IN : AUTUMN-WINTER
FOR OCCASION: BRUNCH, DINNER-PARTY, ROMANTIC, THANKSGIVING

INGREDIENTS

1/2 c ALMOND MILK

1/2 tsp CINNAMON

2 whole EGGS

1/4 c GHEE

1/2 tsp NUTMEG

1/3 c RAW SUGAR

2 c SWEET POTATO
 1 tsp VANILLA EXTRACT

PREPARATION
1. Boil the sweet potatoes, leaving the skin on, until they are soft (about 40
minutes)

2. Remove the skins after potato cools. Soaking them in cold water will help them
cool more quickly.

3. Mash potatoes with remaining ingredients.

4. Pour filling into an unbaked oatmeal based pie crust (see instructions).

5. Bake at 350 degrees for an hour, or until knife inserted in the center comes out
clean.

How Can Sweet Potato Pie Make You Feel

Great?
AYURVEDIC ANALYSIS
Hunting for something sweet? Trick-or-treating in the grocery aisles and in your pantry?
This time of year can be difficult for those who find treats irresistible, as sweet
consumption ramps up from Halloween into the winter holidays. This recipe is the
perfect alternative to candy and desserts commonplace around this time of year.
Nutritious and spiced for digestion, sweet potato pie is a feel-good dessert for those who
want to avoid that too-full feeling of indulgence. A slice of this pie won't weigh you
down. Instead, healthier digestion and the taste of this creamy and well-spiced recipe
make sweet potato pie a rewarding treat without too much trick.

A Remedy for Food Cravings

Got a strong appetite? Looking for something sweet that will stick to your ribs but not
your waistline? Sweet potatoes are delicious, comforting, and guilt-free. Rich in fiber
and complex carbohydrates for the transition into autumn, sweet potatoes satisfy your
urge for a full belly when the weather drives your hunger for warmth and comfort. In
the fall, dropping temperatures are the body's cue to build a layer of insulating fat in
the skin. The increased demand for fats ultimately ignites strong food cravings. Instead
of using their existing fat reserves, Kapha people often fall prey to these cravings,
succumbing to that tempting urge to bake sweet, rich, heavy desserts. Sweet Potato
provides an easy out, and a delicious, guiltless Thanksgiving treat! Sweet potatoes are
the very color of fall and are versatile on the autumn and winter table, appearing in
both savory meals and desserts.

Not Your Average Comfort Food

If you feel burdened and sleepy after gorging on on your comfort-food favorites, there's
no need to shun the sweet potato. These tubers are often prepared in the manner of
comfort food, but are easier to digest than many comfort-food dishes. Although they are
satisfying and sweet, you won't feel sluggish and tired after eating them. That vitality is
the sign that sweet potatoes are a step up from your usual heavy carbs. Sweet potatoes
are a special remedy for those who are overweight but have strong cravings for homey,
rich treats through the holidays and changes in seasons.

Ayurvedic Baking for the Holidays

When you eat sweet foods, your circulation and metabolism become sluggish. Dessert
spices like cinnamon and nutmeg rev up your circulation and heart rate, helping you
burn off those unwanted calories, and flush your system of any fat residues. Oatmeal,
ghee, and raw sugar may still be rich and sweet, but they are lighter alternatives to
wheat based crusts, butter, and refined sugar, and may be consumed in moderation.
Kapha people often suffer from constipation after eating heavy foods. As an added
bonus, sweet potatoes provide plenty of fiber, encouraging regular elimination and
cleansing the intestines.

Is Sweet Potato Pie Good for Me?

SUPPORTIVE DUE
TO:

Sweet Potato Pie has qualities that may be beneficial to you. It received 5 out of 5 stars
in your current diet because it is vata balancing, gooey, and cold. For your current diet,
these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE HEAVY GOOEY EASY COLD

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Non Vegan
TYPE:
Roots

MEDICINAL PROPERTIES
Digestion:
Antacid
Energy Vitality Strength:
Builds stamina, Nutritive
 Carrot Juice

How to Make Carrot Juice

SERVINGS: 1 PREP TIME : 1 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: WESTERN PREPARATION: JUICE, RAW
EAT IN : SPRING, SUMMER

INGREDIENTS

8 whole CARROT

PREPARATION
The nutrients of carrots are more concentrate in and near the skin, so use
unpeeled, organic carrots. Juice the carrots using a juicer for best effect.

How Can Carrot Juice Make You Feel Great?

AYURVEDIC ANALYSIS
It's not hard to see why Carrot Juice has been called a 'tiny ginseng.' This sweet &
exhilarating juice boosts your energy, called prana in Ayurveda. It's aromatic taste
freshens your breath and wakens your palate while literally refreshing your entire body.

Get Relief from Seasonal Allergies

Got hay fever? Carrot Juice offers powerful relief from numerous late summer ailments,
like hay fever, as it detoxes your blood and reduces inflammation. Carrot juice clears
heat and irritation from the respiratory tract, so you can breathe easy again and find
relief from fall allergies.

Purify Your Blood

The juice's cool and alkalizing nature relaxes the skin and eyes, a sign of carrot's blood
purifying properties that have made it famous. It is the 'king of juices', a nearly
ubiquitous ingredient in juicing recipes.

Beta-carotene, which gives carrot juice its bright orange color, metabolizes into vitamin
A when mixed with bile salts in the small intestine. Vitamin A is strongly Pitta reducing,
nourishing to the liver, and purifying to the blood. Carrot Juice's mild bitter taste
enhances this blood purifying effect as it gently cleanses the liver.

Carrot Juice for Your Skin

Together, these actions improve vision and complexion of the skin. Carrot helps make
the skin noticeably softer, smoother, and firmer. Too much of the concentrated juice can
turn your skin orange, but the effect is harmless. Some people actually like it because it
gives the skin a tanned look.

During pregnancy carrot juice enhances baby's complexion while reducing the risk of
jaundice. Carrot's purifying qualities also enhance the quality of the breast milk for
nursing mothers.

Blood & Liver Tonic

The blood purifying aspects together with carrot's sweetness make it an excellent blood
and liver tonic. Carrots are ideal for liver deficiency, especially useful in the late summer
dry season. To enhance this tonic effect, add blueberry juice, coconut water, and nettle
tincture to your carrot juice elixir.

Other Benefits
Despite its sweetness, carrot stabilizes blood sugars levels. However it should be
avoided by those with candida or other sugar sensitivities. One cup of carrot juice daily
in the morning can help eliminate pinworms and roundworms in children. Carrots are
high in anti-oxidants and have been promoted as anti-carcinogenic. They are rich in
silicon and potassium.

Is Carrot Juice Good for Me?

SUPPORTIVE DUE
TO:

Carrot Juice has qualities that may be beneficial to you. It received 5 out of 5 stars in
your current diet because it is vata balancing and cold. For your current diet, these
effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID EASY COLD

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE NUTRIENT:
FOLLOWING Antioxidant
TYPE:
Roots

MEDICINAL PROPERTIES
Energy Vitality Strength:
Tonic
Heart & Circulation:
Alterative, Blood Tonic, Opthalmic
Kidney & Urinary:
Diuretic, Lithotropic
Liver & Gall Bladder:
Cholagogue, Livotonic
Lung and Sinus:
Lung Tonic
Skin Care & Beauty:
Skin Tonic
Bowel-Poop-Elimination:
General Laxative, High Fiber Laxative

Carrots with Lemon &

Honey

How to Make Carrots with Lemon & Honey

SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 15 MINUTES
MEAL: LUNCH-DINNER PREPARATION: STEAMED FOR OCCASION: CLEANSE
 INGREDIENTS

3 whole CARROT

1/8 inch GINGER (FRESH)

1 tsp HONEY

1/4 whole LEMON

1 pinch SALT (MINERAL SALT)

PREPARATION
1. Finely chop the ginger.

2. Steam the carrots and ginger until tender and put in a small bowl. Save the
broth for a delicious pre-meal drink. Alternatively bake the carrots and ginger at
375 for 30-40 minutes. Fill up the entire baking tray to ensure none of the carrots
burn.

3. Once carrots are done, juice the lemon into a bowl with honey and salt. Mix
together this sauce and drizzle over the carrots.

How Can Carrots with Lemon & Honey Make

You Feel Great?
AYURVEDIC ANALYSIS
Okay for Kapha!

WHAT IS CARROTS WITH LEMON & HONEY?

Yellow lemon with sweet honey over sweet carrots made pungent by ginger.

Is Carrots with Lemon & Honey Good for

Me?
SUPPORTIVE DUE
TO:

Carrots with Lemon & Honey has qualities that may be beneficial to you. It received 2
out of 5 stars in your current diet because it is vata balancing. For your current diet,
these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE LIQUID LIGHT EASY CLEAR

TASTES SWEET
PACIFIES
DOSHAS

EFFECT:
Alkalizing, Prana, Sattvic
HAS THE NUTRIENT:
FOLLOWING Antioxidant
TYPE:
Roots

MEDICINAL PROPERTIES
Digestion:
Digestive, Sialogogue
Cleanse and Detox:
Detoxicant
Energy Vitality Strength:
Stimulates energy, Nutritive, Tonic
Heart & Circulation:
Alterative, Opthalmic
Immune System:
Flushes Membranes
Kidney & Urinary:
Diuretic, Lithotropic
Liver & Gall Bladder:
Cholagogue, Livotonic
Lung and Sinus:
Soothes throat, Expectorant, Lung Tonic
Skin Care & Beauty:
Skin Tonic
Bowel-Poop-Elimination:
General Laxative, High Fiber Laxative, Stool Softener
 Raw Jicama Fries with
Lime & Cayenne

How to Make Raw Jicama Fries with Lime &

Cayenne
SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: SNACK-DESSERT STYLE: LATIN-AMERICAN PREPARATION: RAW
EAT IN : SUMMER FOR OCCASION: BRUNCH, CLEANSE, GAME-NIGHT, KID-FRIENDLY

INGREDIENTS

1 pinch CAYENNE PEPPER

2 c JICAMA

1/4 whole LIME

PREPARATION
1. Peel jicama and slice into french fry sized sticks (julienned).

2. Sprinkle with a dash of cayenne and garnish with lime.

3. Serve raw.
 Is Raw Jicama Fries with Lime & Cayenne
Good for Me?
SUPPORTIVE DUE
TO:

Raw Jicama Fries with Lime & Cayenne has qualities that may be beneficial to you. It
received 2 out of 5 stars in your current diet because it is vata balancing. For your
current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIGHT
PACIFIES
DOSHAS

EFFECT:
Alkalizing
HAS THE CONTAINS:
FOLLOWING Nightshade
TYPE:
Roots

MEDICINAL PROPERTIES
Digestion:
Appetizer
Heart & Circulation:
Refrigerant
 Sauces

Sauces are important because the sauce holds all the flavors in the recipe. Sauce
makes the recipe exciting and unique. Sauce also determines the texture of the recipe.
Although crunchy and dry recipes are completely lacking in a sauce, they may be
garnished with one. Otherwise, the liquidity of the sauce determines the viscosity of the
result. The sauce layer includes a mixture of water, oil, sweetener, sour, salty, and
pungent tastes. Generally, ingredients in the sauce layer have taste, but lack a strong
smell or aroma. Examples include water, olive oil, sugar, vinegar,salt, and black pepper.

ROASTED ALMONDS IN TAHINI DATE SAUCE

How to Make Roasted Almonds in Tahini

Date Sauce
SERVINGS: 3 PREP TIME : 5 MINUTES COOK TIME: 5 MINUTES
MEAL: SNACK-DESSERT STYLE: MIDDLE-EASTERN PREPARATION: PUREE, SAUCES
EAT IN : AUTUMN-WINTER FOR OCCASION: ROMANTIC

INGREDIENTS

1 c ALMONDS

1/2 tsp CINNAMON

4 whole DATES (DRIED)

1/4 c TAHINI

PREPARATION
Step 1: Roast almonds in frying pan on high until browned (about 5 minutes)
 Step 2: Remove pit from the dates. Place tahini, dates, and cinnamon into the
blender with 2 tbsp water. Puree until smooth.

Step 3: Mix the almonds and sauce together and serve.

Is Roasted Almonds in Tahini Date Sauce

Good for Me?
SUPPORTIVE DUE
TO:

Roasted Almonds in Tahini Date Sauce has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing, gooey, and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES OILY HEAVY GOOEY EASY COLD

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
CONTAINS:
HAS THE Allergens, Tree Nuts
FOLLOWING TYPE:
Nuts Seeds
NUTRIENT:
Protein

MEDICINAL PROPERTIES
Energy Vitality Strength:
Builds stamina, Nutritive, Tonic
Heart & Circulation:
Blood Tonic
Reproductive Health:
Aphrodisiac, Builds Semen, Promotes Virility
Strengthening-Tonics:
Muscle Tonic
 Baked Apples in Spicy
Apricot Sauce

How to Make Baked Apples in Spicy Apricot

Sauce
SERVINGS: 4 PREP TIME : 10 MINUTES COOK TIME: 30 MINUTES
MEAL: SNACK-DESSERT STYLE: WESTERN PREPARATION: BAKED, BOILED, SAUCES
EAT IN : AUTUMN-WINTER
FOR OCCASION: DINNER-PARTY, ON-THE-MEND, ROMANTIC, THANKSGIVING

INGREDIENTS

2 c APPLE

10 whole APRICOT (DRIED)

1/2 tsp CINNAMON

1 tbsp GHEE

1/4 tsp NUTMEG

2 tbsp RAW SUGAR

1/4 tsp VANILLA EXTRACT

PREPARATION
 PREPARATION
Preheat oven to 375 F.

Step 1: The Apricot Compote

Chop dried apricots, cover with water and boil. When soft, let cool and blend in a
food processor. Add sugar and ghee. Continue simmering until apricot sauce
becomes thick. Finally, remove from heat, stir in vanilla and spices, cover, and let
stew an additional 5 minutes.

Step 2: The Apples

Meanwhile, bring 1 cup of water to a boil. Core the apples, keeping the bottom
intact. Place apples in a baking pan with the boiling water. Set in the oven. When
apricot sauce is ready, spoon the sauce into the center of the apples and return to
the oven. Bake 30-40 minutes or until soft. Occasionally, baste the apples in the
sauce.

Step 3: Serve Hot

Garnish with additional cinnamon and nutmeg if desired. Serve hot, to the delight
of your guests.

How Can Baked Apples in Spicy Apricot

Sauce Make You Feel Great?
AYURVEDIC ANALYSIS
This Halloween health treat promises to chase away the goblins of winter. As the crisp
temperatures of fall tempt you to long evenings nestled up in front of the fire, baked
apples and spices warm your heart. Spicy apricot sauce adds a rustic depth to the
baked apples.

A Delight for Your Tummy

Cooked apples aren't just sweet and soothing. There's a reason why your body loves
them. A cooked apple a day keeps the doctor away. As much as apples make your
mouth water, their sourness encourages gastric juices, and thus good digestion. Apples
and apricots both have plenty of fiber to bulk up stools, cleansing your digestive tract.
Cooked fruits are very easy to digest, even for the elderly and those weakened by
disease.

Strengthen Your Liver

In the fall, the liver becomes deficient as your body uses all available fats to insulate
itself from the winter. Malic acid in apples, supported by sweet and sour tastes, acts as
a natural liver tonic. Apricots contain ample beta carotene to support the liver as well.
Ghee provides the fuel to weather the dropping temperatures of late fall, not to mention
adding a smooth, rich texture to the apricot sauce.

Is Baked Apples in Spicy Apricot Sauce Good

for Me?
SUPPORTIVE DUE
TO:
Baked Apples in Spicy Apricot Sauce has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing and gooey.
For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE HEAVY GOOEY EASY

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Prana, Sattvic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Appetizer, Digestive
Energy Vitality Strength:
Stimulates energy, Nutritive
Lung and Sinus:
Soothes throat, Decongestant
Reproductive Health:
Emmenogogue, Galactagogue
Bowel-Poop-Elimination:
General Laxative, High Fiber Laxative, Stool Softener

Bananas with Date

Sauce
 How to Make Bananas with Date Sauce
SERVINGS: 4 PREP TIME : 5 MINUTES COOK TIME: 5 MINUTES
MEAL: SNACK-DESSERT STYLE: INDIAN PREPARATION: SAUCES
EAT IN : AUTUMN-WINTER, SUMMER

INGREDIENTS

2 c BANANA

2 pinch CARDAMOM

2 pinch CINNAMON

4 whole DATES (DRIED)

2 tbsp GHEE

2 pinch GINGER (DRIED)

2 pinch NUTMEG

1 tbsp WATER

PREPARATION
Slice bananas in half and warm on low heat in skillet. In a blender, blend spices,
dates and water into a sauce. Warm in sauce pan. Melt ghee and pour over warm
bananas in serving bowl. Then drizzle with sauce.

How Can Bananas with Date Sauce Make

You Feel Great?
AYURVEDIC ANALYSIS
A recipe designed to increase ojas. Ojas building foods generally increase Kapha. Here,
cardamom helps to balance to ghee.

WHAT IS BANANAS WITH DATE SAUCE?

Blended dates, warm ghee, and cardamom sauce poured over split bananas. Discovered
by Michele Schulz of Alchemy of Tastes, Albuquerque, NM.
 Is Bananas with Date Sauce Good for Me?
SUPPORTIVE DUE
TO:

Bananas with Date Sauce has qualities that may be beneficial to you. It received 4 out
of 5 stars in your current diet because it is vata balancing. For your current diet, these
effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE HEAVY EASY CLEAR

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Prana, Sattvic
FOLLOWING TYPE:
Fruits

MEDICINAL PROPERTIES
Digestion:
Appetizer
Energy Vitality Strength:
Stimulates energy, Nutritive, Tonic
Liver & Gall Bladder:
Cholagogue
Lung and Sinus:
Demulcent
Reproductive Health:
Aphrodisiac, Builds Semen, Promotes Fertility, Promotes Virility
Skin Care & Beauty:
Antipruritic
Bowel-Poop-Elimination:
Relieves burning
Strengthening-Tonics:
Muscle Tonic
 Spices

Spices communicate culture. Many cultures cook with the same ingredients but different
spices. For example, a rice dish in Mexico might include cilantro, cumin and chile. In
India, it would include mustard seed, turmeric and cumin. China might pair rice with
ginger, soy sauce, and scallions.

Spices are powerful and concentrated. A small quantity of spices has a large effect. The
powerful effects of spices can be used to balance undesirable qualities in food. For
example, a small amount of black pepper (light and sharp) can be used to balance
cheese (heavy and dull). Spices are ideal for Kapha. In small quantity spices help poor
digestion and circulation in Vata individuals as well. Spices provoke Pitta. Spices are
predominantly pungent in taste, hot, sharp, light, and dry.

Spices & Detoxification

Spices build digestive strength (agni) and detoxify (burn ama). They improve circulation
which helps eliminate toxins. In general they flush all secretions. Wintertime is the best
time of year for spices.

Types of Spices
Most spices have a sharp, warming, or effect on the tongue. Sharp spices irritate
tissues and stimulate the heart. Fresh ginger is sharp but without heat. Turmeric is
heating but without sharpness. Heating spices are generally vasodilators. Mint is mainly
aromatic.

Aromatic Spices
You can use your tongue to figure out the medicinal effects of the spices you eat.
Aromatic spices include those with a strong smell, like peppermint, thyme, and oregano.
They shock and relax smooth muscle tissues. This helps dilate blood vessels, encourage
sweating, calm the bronchial tubes, and reduce colic. The shocking quality of aromatic
spices stimulates the mind.

Sharp Spices
Black pepper, ginger and chili are sharp, but are much less aromatic than peppermint.
Sharp spices improve circulation by stimulating the heart to beat faster and stronger.

Sweet Spices
Sweet spices are spices that work particularly well for dessert. They balance the heavy,
dull, cold, gooey qualities of dessert foods. Some examples of sweet spices include
cinnamon, cardamom, ginger, nutmeg, fennel, and cloves.

Root Spices
Root spices are generally less pungent that spices from aerial parts of plants such as
seeds and leaves. Root spices include turmeric, hing, onions and garlic.
 Cooking with Spices
Freshly ground spices also have more prana (vital life force). Once a seed is ground, it
dies and the aroma as well as the medicinal qualities evaporate quickly.

You can maximize the fresh taste of spices by infusing them into water and oil. Some
flavors in spices are water soluble. Others are fat soluble. to extra both types, make a
paste by mixing spices with a small quantity of water. Allow some time for the spices to
absorb the water. Then, fry them in oil. The action of boiling the absorbed water out of
the spices pushes the flavor out into the oil. A spice infused oil spreads throughout the
recipe and increases absorption of flavors into the ingredients.

If cooking spices with onions, add the spices as the onion begins to brown. Onions are
mostly water. The water in the onions prevents the temperature in the pan from rising
above the boiling point of water. Onions progress from opaque to translucent, then
slices get desiccated and thin. As the water in the onions boils off, the temperature
begins to the rise and the onions start to brown. Then, add the spices, sauting an
additional 15-30 seconds.

Finally, create a sauce or broth by adding a combination of water, sweet, sour, and salty
tastes and bringing to a boil. Then add other ingredients. Larger, chunky ingredients like
potatoes take up to an hour to fully absorb a spice infused broth. Finally, garnish the
recipe with fresh herbs and nuts.

Making the Meal

Make a paste from spices, infusion in oil
Saute with onions, bring a broth to boil
Include the base, two ingredients to grace
Garnish each to individual taste.

Always Use Freshly Ground Spices

For maximum flavor, always buy whole seed and grind fresh before using. Spices with a
strong aroma are high in aromatic oils. Aromatic oils are volatile dispersing quickly into
the air giving the spice a strong smell. The mint family is especially known for volatile,
aromatic oils. Volatile oils are generally carminitive, stimulating peristalsis and moving
Vata downwards.

CLOVE, CARDAMOM & SUGAR SPICE MIX

How to Make Clove, Cardamom & Sugar

Spice Mix
SERVINGS: 1 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: LUNCH-DINNER STYLE: AYURVEDIC PREPARATION: RAW
EAT IN : AUTUMN-WINTER

INGREDIENTS

1 tsp CARDAMOM

1 tsp CLOVES
 1/2 c RAW SUGAR

PREPARATION
Mix.

How Can Clove, Cardamom & Sugar Spice

Mix Make You Feel Great?
AYURVEDIC ANALYSIS
The combination of sweet and spicy liquefies mucous and expectorates. The heat and
sweet also pacifies Vata.

WHAT IS CLOVE, CARDAMOM & SUGAR SPICE MIX?

Cloves, cardamom and sugar make a great holiday sprinkle on morning toast.

Is Clove, Cardamom & Sugar Spice Mix

Good for Me?
SUPPORTIVE DUE
TO:

Clove, Cardamom & Sugar Spice Mix has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing, gooey, and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE HEAVY GOOEY COLD EASY

CLEAR
TASTES ASTRINGENT
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE SUBTASTE:
Aromatic
 FOLLOWING TYPE:
Spices

MEDICINAL PROPERTIES
Digestion:
Antiemetic, Antispasmodic, Appetizer, Carminative, Digestive
Energy Vitality Strength:
Stimulates energy
Heart & Circulation:
Vasodilator
Immune System:
Analgesic, Antimicrobial
Lung and Sinus:
Bronchodilator, Decongestant, Lung Tonic
Reproductive Health:
Aphrodisiac
Skin Care & Beauty:
Diaphoretic

GINGER, FENNEL, COCONUT FLAKES SPICE

COMBINATION

How to Make Ginger, Fennel, Coconut Flakes

Spice Combination
SERVINGS: 4 PREP TIME : 10 MINUTES COOK TIME: 0 MINUTES
MEAL: LUNCH-DINNER STYLE: AYURVEDIC PREPARATION: RAW
FOR OCCASION: CLEANSE

INGREDIENTS

1/4 c COCONUT FLAKES

1 tsp FENNEL SEEDS

1/2 inch GINGER (FRESH)

PREPARATION
Mix!
 How Can Ginger, Fennel, Coconut Flakes
Spice Combination Make You Feel Great?
AYURVEDIC ANALYSIS
Tridoshic. Spices help to stimulate digestion. Ginger helps the throat, lungs, and sinuses.
Fennel is a tonic for the lungs.

WHAT IS GINGER, FENNEL, COCONUT FLAKES SPICE COMBINATION?

The vital green, almost fluorescent, of ginger and fennel. Smooth coconut flakes, heavy,
give softness to this spice combination. Works beautifully with Kale and dark leafies.

Is Ginger, Fennel, Coconut Flakes Spice

Combination Good for Me?
SUPPORTIVE DUE
TO:

Ginger, Fennel, Coconut Flakes Spice Combination has qualities that may be beneficial to
you. It received 4 out of 5 stars in your current diet because it is vata balancing and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE EASY COLD CLEAR

PACIFIES
DOSHAS

EFFECT:
Prana, Sattvic
HAS THE SUBTASTE:
FOLLOWING Aromatic
TYPE:
Spices

MEDICINAL PROPERTIES
Bone & Joint:
Antiarthritic
Digestion:
Antacid, Antiemetic, Antispasmodic, Appetizer, Carminative, Digestive, Sialogogue,
Stomachic
Cleanse and Detox:
Burns Toxins, Detoxicant
Energy Vitality Strength:
Stimulates energy, Tonic
Heart & Circulation:
Cardiac stimulant, Blood Tonic, Vasodilator
Immune System:
Anti Inflammatory
Liver & Gall Bladder:
Livotonic
Lung and Sinus:
Antitussive, Decongestant, Expectorant
Mind, Stress & Sleep:
Brain Tonic
Reproductive Health:
Galactagogue, Promotes Virility
Weight Loss:
Raises Thyroid

Vegetables

Vegetables are generally savory. This category on Joyful Belly includes pumpkins,
squashes and the fruiting body of many plants. It does not include greens, which are a
separate category.
 Avocado & Coconut
Milk Ice Cream

How to Make Avocado & Coconut Milk Ice

Cream
SERVINGS: 4 PREP TIME : 120 MINUTES COOK TIME: 0 MINUTES
MEAL: SNACK-DESSERT STYLE: WESTERN PREPARATION: PUREE, RAW
EAT IN : SUMMER

INGREDIENTS

2 c AVOCADO

2 c COCONUT MILK

1/2 c RAW SUGAR

PREPARATION
Step 1: Begin the night before by placing two bowls in the freezer - one for mixing
the ingredients and one that will serve as your ice cream container. Place all
ingredients in the fridge as well so ingredients will be as cold as possible. The
ingredients should not be frozen, however.

Step 2: Peel one avocado, remove seed and mix into a smooth consistency.

Step 3: Puree avocado mixture, coconut milk and raw sugar or honey with a
blender, forming an emulsion. Optionally add soy milk powder as well.

Step 4: Finally pour the blended avocado ice cream into the frozen bowl and leave
 in the freezer until the ingredients begin to solidify into ice cream.

For best results, stir the ice cream every 15 minutes to break up ice crystals
(therefore creaming the ice). Once solidified, scoop and serve yourself this
homemade delight.

How Can Avocado & Coconut Milk Ice Cream

Make You Feel Great?
AYURVEDIC ANALYSIS
Ayurvedic ice cream is fun and healthy (but not for Kapha!).

WHAT IS AVOCADO & COCONUT MILK ICE CREAM?

Creamy avocados are popular as smoothies in Morocco. Mixed with coconut can make a
delicious vegan ice cream. Reported by Ellie Hadsall of Albuquerque, NM.

Is Avocado & Coconut Milk Ice Cream Good

for Me?
SUPPORTIVE DUE
TO:

Avocado & Coconut Milk Ice Cream has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing, gooey, and
cold. For your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE OILY LIQUID HEAVY DIFFICULT

GOOEY COLD
TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Sattvic
FOLLOWING TYPE:
Vegetables

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive
 Heart & Circulation:
Refrigerant
Lung and Sinus:
Demulcent
Mind, Stress & Sleep:
Brain Tonic

BOTTLE GOURD HALWA WITH MILK, SUGAR,

GHEE, CARDAMOM, CINNAMON & NUTMEG

How to Make Bottle Gourd Halwa with Milk,

Sugar, Ghee, Cardamom, Cinnamon &
Nutmeg
SERVINGS: 4 PREP TIME : 10 MINUTES COOK TIME: 20 MINUTES
MEAL: SNACK-DESSERT STYLE: INDIAN

INGREDIENTS

4 c BOTTLE GOURD

1/4 tsp CARDAMOM

1/4 tsp CINNAMON

1/4 c GHEE

1 c MILK

1/4 tsp NUTMEG

1/4 c RAW SUGAR

PREPARATION
Sautee the bottle gourd in the ghee first.Then add remaining ingredient and simmer
on low heat twenty minutes.
 How Can Bottle Gourd Halwa with Milk,
Sugar, Ghee, Cardamom, Cinnamon &
Nutmeg Make You Feel Great?
AYURVEDIC ANALYSIS
Bottle gourd builds ojas.

WHAT IS BOTTLE GOURD HALWA WITH MILK, SUGAR, GHEE, CARDAMOM, CINNAMON &
NUTMEG?
Soft, jelly-like, translucent like cooked cucumber. Sweet and milk white. An unusual
vegetable for this hemisphere. Halwas mean sweets. They are generally made with the
sweet indian spices cinnamon, cardamom, nutmeg. Discovered in Dhaka, Bangladesh.

Is Bottle Gourd Halwa with Milk, Sugar,

Ghee, Cardamom, Cinnamon & Nutmeg
Good for Me?
SUPPORTIVE DUE
TO:

Bottle Gourd Halwa with Milk, Sugar, Ghee, Cardamom, Cinnamon & Nutmeg has
qualities that may be beneficial to you. It received 5 out of 5 stars in your current diet
because it is vata balancing, gooey, and cold. For your current diet, these effects were
desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE HEAVY GOOEY EASY COLD

TASTES SWEET ASTRINGENT

PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Lactose, Non Vegan
TYPE:
Vegetables

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive, Tonic
 Mind, Stress & Sleep:
Makes you tired

Spicy Pumpkin Chai

How to Make Spicy Pumpkin Chai

SERVINGS: 2 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: DRINK STYLE: AYURVEDIC PREPARATION: BOILED, PUREE, SMOOTHIE
EAT IN : AUTUMN-WINTER FOR OCCASION: ON-THE-MEND

INGREDIENTS

1/2 c ALMOND MILK

1/4 tsp CINNAMON

2 pinch CLOVES

2 tbsp GHEE

1/4 tsp GINGER (DRIED)

2 pinch NUTMEG

1 c PUMPKIN

2 tbsp RAW SUGAR

1 pinch
 SALT (MINERAL SALT)

PREPARATION
Buy pureed pumpkin in a can for a shorter prep time. Canned pumpkin is also less
gassy than whole pumpkins.

To puree whole pumpkins:

1. Bake at 350 degrees for one hour. Baking makes the skin peel easily.

2. Chop and mix the pumpkin with the almond milk and spices and puree in a
blender.

3. Bring to a boil in a saucepan and serve warm.

How Can Spicy Pumpkin Chai Make You Feel

Great?
AYURVEDIC ANALYSIS
Like a steaming hot cup of liquid pumpkin pie, spicy pumpkin chai is warm, cozy, and
colorful for the fall season and changing leaves. Almond milk adds grounding heartiness.
Cooked pumpkins are soft and comforting- perfect to warm and soften a dry, windy fall
day.

De-Stress with Pumpkin Chai

Autumn is a season of deficiency and change, provoking higher stress levels. Your body
needs help weathering the changes of autumn. Nourishing, seasonal foods like pumpkin
and nervines like nutmeg make you feel calm and stable. Pumpkin and nutmeg are both
mild sedatives, so they work beautifully together to reduce stress.

Choose an evening in, sipping steaming Pumpkin Chai over constant socialization.
Wearing yourself ragged keeping up with October's social calendar can result in
compromised immunity for flu season come November. Focusing attention inward frees
up energy to help your body prepare for winter. According to Ayurveda, keeping your
nervous system stable through fall is your No. 1 tool for maintaining strong immunity
and staying healthy.

Protect Yourself from Fall Deficiency

In fall when the temperature starts to drop, your body scrambles to protect itself from
heat loss. Nourishing foods are enticing, helping to fortify deficient tissue, thicken your
skin, and insulate from the cold. In addition to nourishing tissue, pumpkin chai is also a
rasayana (meaning tonic). Pumpkins, ghee, almonds, and sugar all build ojas in time for
the coming winter. Ojas is Ayurveda's word for nourishment - offering strength,
immunity and a sparkle in your eye. Pumpkin Chai is perfectly nourishing and fortifying,
calming your nervous system and strengthening your deepest cells.

Pumpkins are orange because of beta-carotene, a precursor to vitamin A. Beta-carotene

is also in carrots and encourages healing through rejuvenation and regeneration of
tissue. Orange foods with beta-carotene are generally liver tonics that clear any residue
of the heat damage from the weather and intensity of the summer. They also purify the
blood and soothe the eyes. The cooling demulcent and laxative properties of pumpkin
soothe the GI tract.

Spiced to Taste & Digest

Spices make these heavy ingredients lighter for digestion, and pumpkin a bit less gas-
forming. While all spices stimulate circulation, cloves specifically move heat to the
surface of the body, warming up cold extremities. For Kapha types reduce ghee to one
tsp and substitute one tbsp honey instead of sugar.

WHAT IS SPICY PUMPKIN CHAI?

Is Spicy Pumpkin Chai Good for Me?

SUPPORTIVE DUE
TO:

Spicy Pumpkin Chai has qualities that may be beneficial to you. It received 5 out of 5
stars in your current diet because it is vata balancing, gooey, and cold. For your current
diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE HEAVY GOOEY COLD EASY

CLEAR
TASTES SWEET ASTRINGENT
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
CONTAINS:
HAS THE Allergens, Tree Nuts
FOLLOWING SUBTASTE:
Aromatic
TYPE:
Vegetables

MEDICINAL PROPERTIES
Digestion:
Appetizer, Carminative, Digestive
Cleanse and Detox:
Burns Toxins
Energy Vitality Strength:
Stimulates energy, Nutritive
Heart & Circulation:
 Cardiac stimulant, Vasodilator
Other:
Grounding

SWEET CARROT HALWA

How to Make Sweet Carrot Halwa

SERVINGS: 4
MEAL: SNACK-DESSERT STYLE: INDIAN PREPARATION: BOILED
EAT IN : AUTUMN-WINTER FOR OCCASION: ON-THE-MEND

INGREDIENTS

4 whole CARROT

1/4 tsp CINNAMON

2 tbsp GHEE

4 c MILK

1/4 c RAISINS

1/4 c RAW SUGAR

PREPARATION
1. Boil the milk with the spices and sugar until reduced to one cup.

2. Meanwhile, grate the carrots and sautee with the ghee until partially soft.

3. Pour the reduced milk over the carrots and add the raisins.

4. Chill and serve.

How Can Sweet Carrot Halwa Make You Feel

Great?
AYURVEDIC ANALYSIS
Carrots are sweet and the remaining ingredients are heavy. Kapha provoking but Vata
pacifying.

WHAT IS SWEET CARROT HALWA?

In a failed attempt to woo a young Bengali girl at Dhaka University, I fumbled through
my first 'gazur halwa' or carrot halwa.

Is Sweet Carrot Halwa Good for Me?

SUPPORTIVE DUE
TO:
Sweet Carrot Halwa has qualities that may be beneficial to you. It received 5 out of 5
stars in your current diet because it is vata balancing, gooey, and cold. For your current
diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID MOBILE HEAVY GOOEY EASY COLD

TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
Alkalizing, Ojas, Prana, Sattvic
HAS THE CONTAINS:
FOLLOWING Allergens, Lactose, Non Vegan
TYPE:
Vegetables

MEDICINAL PROPERTIES
Energy Vitality Strength:
Nutritive
 Coconut & Butternut
Squash Soup

How to Make Coconut & Butternut Squash

Soup
SERVINGS: 4 PREP TIME : 20 MINUTES COOK TIME: 30 MINUTES
MEAL: LUNCH-DINNER STYLE: AYURVEDIC PREPARATION: BOILED, PUREE, SOUP
EAT IN : AUTUMN-WINTER FOR OCCASION: ON-THE-MEND

INGREDIENTS

4 c BUTTERNUT SQUASH

1 c COCONUT MILK

1 tsp FENNEL SEEDS

1/2 inch GINGER (FRESH)

1/2 whole LIME

1/4 tsp SALT (MINERAL SALT)

PREPARATION
Sautee the ginger in oil. Add remaining ingredients. Add water until butternut
squash is just covered. Bring to a boil them lower heat to a simmer. Cook until
 butternut squash is tender - about 20 minutes. Puree in blender or mash with
potato masher until smooth.

Is Coconut & Butternut Squash Soup Good

for Me?
SUPPORTIVE DUE
TO:

Coconut & Butternut Squash Soup has qualities that may be beneficial to you. It
received 5 out of 5 stars in your current diet because it is vata balancing and cold. For
your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES MOBILE OILY HEAVY DIFFICULT COLD

CLEAR
TASTES SWEET
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Prana, Sattvic
FOLLOWING TYPE:
Vegetables

MEDICINAL PROPERTIES
Digestion:
Digestive, Stomachic
Energy Vitality Strength:
Stimulates energy, Nutritive
Kidney & Urinary:
Diuretic
Mind, Stress & Sleep:
Brain Tonic
Reproductive Health:
Galactagogue
 Avocado Cucumber
Guacamole

How to Make Avocado Cucumber Guacamole

SERVINGS: 3 PREP TIME : 5 MINUTES COOK TIME: 0 MINUTES
MEAL: SNACK-DESSERT STYLE: WESTERN PREPARATION: RAW EAT IN : SUMMER

INGREDIENTS

1 c AVOCADO

1/2 c CUCUMBER

1/4 whole LIME

2 tbsp OLIVE OIL

1/2 tsp SALT (MINERAL SALT)

PREPARATION
1. Peel and seed avocado. Thoroughly mash avocado, lime, olive oil, and salt.

2. Peel, seed and dice cucumber. Gently fold into the avocado mixture.

Serve chilled!

Delicious with organic tortilla chips, whole grain crackers or gratuitously spread
over rustic breads.
 How Can Avocado Cucumber Guacamole
Make You Feel Great?
AYURVEDIC ANALYSIS
Cool, smooth avocado cucumber guacamole cools pitta in summer heat, while offering
nutritious fats that combat vata's dryness. It is also heavy, which calms vata's anxiety
and pitta's temper. Kapha should enjoy avocado cucumber guacamole in moderation, as
it's heavy cool qualities may cause congestion.

Cool as a cucumber
Adding cucumber to traditional guacamole makes it extra cool, increasing its soothing
capabilities in the summertime.

Is Avocado Cucumber Guacamole Good for

Me?
SUPPORTIVE DUE
TO:

Avocado Cucumber Guacamole has qualities that may be beneficial to you. It received 5
out of 5 stars in your current diet because it is vata balancing, gooey, and cold. For
your current diet, these effects were desirable.

MEDICINAL QUALITIES

INCREASES LIQUID OILY HEAVY GOOEY COLD EASY

CLEAR
TASTES SALTY
PACIFIES AGGRAVATES
DOSHAS

EFFECT:
HAS THE Alkalizing, Ojas, Rajasic, Tamasic
FOLLOWING TYPE:
Vegetables

MEDICINAL PROPERTIES
Digestion:
Quenches thirst
Energy Vitality Strength:
Tonic
Immune System:
 Flushes Membranes
Liver & Gall Bladder:
Livotonic
Lung and Sinus:
Demulcent
Skin Care & Beauty:
Skin Tonic
Bowel-Poop-Elimination:
General Laxative, Stool Softener

Thank You
Although disease feels complicated and overwhelming, improving your health and wellness
is often as simple as making the right choices for your body. We hope this information has
been useful. We also want to reassure you that we are here for you, every step of the
way. Thank you for choosing Joyful Belly.

Warm Regards,
John Joseph Immel
Director, Joyful Belly

Disclaimer
Please check with your primary care provider, if under their care, before starting any new
program or taking any of these herbs or supplements to be sure they will not interact with
any medicines you are currently taking. Do not stop any medicines or regimens that you
are currently on that were prescribed by your primary care provider without their
knowledge and approval. Also be sure to stop taking any herb or supplement below if you
get pregnant, ill or if you experience any discomfort while taking them. The information in
this report is for educational purposes only. This report does not include medical diagnosis
or treatment, and is not a substitute for medical care. Please contact John at
john@joyfulbelly.com if you have any questions.