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100% found this document useful (3 votes)
943 views262 pagesAyurveda
Uploaded by
Mainak RanjanCopyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF or read online on Scribd
aan NU : py
Pr cae
Beene Nar lata tel ass
to Balan
Sars
chal ae a : Praise for Ayurveda Beginner’s Guide by Susan
Weis-Bohlen
“Reading Ayurveda Beginner's Guide feels like a friend taking
your hand and warmly guiding you to feeling a lot better. It's a
wonderful and helpful book.”
—SHARON SALZBERG, New York Times-bestselling author of
Real Happiness and Real Love
“Ayurveda Beginner's Guide will take you on an effortless
journey into the world of Ayurveda that promises to change
your life, as it has mine!”
—DR. JOHN DOUILLARD, DC, CAP, Founder of [Link]
and bestselling author of Eat Wheat and The 3-Season Diet
“Susan Weis-Bohlen has provided a practical and user-friendly
introduction and guide to Ayurveda for the health-conscious
seekers of balanced living,”
—HILARY GIRAVALTIS, executive director of the National
Ayurvedic Medical Association and founder of the Kripalu
School of Ayurveda "Susan Weis-Bohlen has translated the
ancient healing system of Ayurveda into real-world, practical
applications. Each page of this beautiful book lovingly guides
us with profound yet easy-to-apply steps that bring our bodies
back to a state of wholeness, our minds back into the present
moment, and our Souls to a more peaceful vibration. Ayurveda
Beginner's Guide is a powerful, comprehensive blueprint for
living a healthy, balanced, and abundant life, and I am grateful
to her for sharing this timeless wisdom in such an accessible
format.” —DAVIDJI, Author of Secrets of Meditation (Nautilus Book
Award winner)
“Susan Weis-Bohlen has a deep understanding of what is one
of the world’s oldest systems of medicine. She also has a
unique talent for translating her knowledge of Ayurveda so
that both health professionals and lay readers can gain more
insight and understanding.”
—BRIAN BERMAN, MD, director of the University of Maryland
School of Medicine Center for Integrative Medicine, founder
and president of the Institute for Integrative Health “Ayurveda
Beginner's Guide introduces readers to concepts and practices
that can be added to one’s daily living right away. Susan Weis-
Bohlen also shares deeper aspects of this powerful healing
path that she has learned and practiced over the years. This
book is a guide to how ancient Eastern practices can have a
healing impact in the West today.”
—DR. RAMKUMAR KUTTY, co-founder of Vaidyagrama
Ayurvedic Healing Village ([Link]) and Punarnava
Trust, India ([Link]) “Ayurveda Beginner's Guide by
Susan Weis-Bohlen is a gem. For those who are looking to
learn more about the ancient, healing powers of Ayurveda,
look no further than this wonderful resource.”
—REBECCA KATZ, MS, author of The Cancer-Fighting Kitchen
“If you're looking for a new way to pursue health and wisdom,
this book is your answer. Beautiful and vibrant, Ayurveda
Beginner's Guide welcomes you to an ancient path for healing.
Filled with practical, doable advice for everyday living, it’s
accessible, clear, engaging, and so encouraging. Your travel guide for the journey, Susan Weis-Bohlen, lives this path and
walks her talk. She, too, was a beginner once and takes you on
this journey with lively compassion and practical humor. Go
for it!”
—AMADEA MORNINGSTAR, author of Easy Healing Drinks
from the Wisdom of Ayurveda ([Link]) “As a
physician who practices Ayurveda, I am always asked by
patients for resources that will help them delve into this
beautiful and ancient science. I am truly grateful that Susan
Weis-Bohlen has taken her many years of wisdom and
compiled it into an easy-to-use handbook. Ayurveda Beginner's
Guide includes an overview of dosha types, lifestyle practices,
dietary guidelines, recipes, yoga poses, and other balancing
Ayurvedic treatments. The writing is clear and concise, and I
know this book will help many readers use this ancient
medicine to achieve a more optimal way of living.”
—TRUPTI GOKANI, MD, award-winning, board-certified
neurologist ([Link])
“In Ayurveda Beginner's Guide, Susan Weis-Bohlen skillfully
translates the empowering teachings of this ancient system of
wellness for a modern-day audience. Her enthusiasm for and
knowledge of the artistry of Ayurveda shines forth on every
page. User-friendly and approachable, this guide is a must-
have for anyone interested in Ayurveda.”
—FELICIA TOMASKO, RN, editor-in-chief of LA Yoga Ayurveda
and Health magazine, former member of the National
Ayurvedic Medical Association board of directors, and former
president of California Association of Ayurvedic Medicine
“Clearly and concisely, Susan Weis-Bohlen offers a comprehensive introduction to Ayurveda, deftly mixing her
own experience following Ayurvedic principles with
explanations of its approach, long history, and range of
benefits. The tone is serious, helpful and sometimes funny (as
when the digestive tract tries to figure out what to do with
ingested Cheez Doodles). This detailed book—full of recipes,
information about yoga, meditation, medicine, and more—
makes it easy for anyone to learn about Ayurveda.”
—JOHN MUTTER, editor-in-chief and co-founder of Shelf
Awareness AYURVEDA
BEGINNER'S GUIDE
Essential Ayurvedic Principles & Practices
to Balance & Heal Naturally
Susan Weis-Bohlen
A
ALTHEA
PRESS Copyright © 2018 by susan Weis-Bohlen
No part of this publication may be reproduced, stored in a retrieval system or
transmitted in any form or by any means, electronic, mechanical, photocopying,
recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the
1976 United States Copyright Act, without the prior written permission of the
Publisher. Requests to the Publisher for permission should be addressed to the
Permissions Department, Althea Press, 6005 shellmound street, Suite 175, Emeryville,
cA 94608.
Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no
representations or warranties with respect to the accuracy or completeness of the
contents of this work and specifically disclaim all warranties, Including without
limitation warranties of fitness for a particular purpose. No warranty may be created
or extended by sales or promotional materials. The advice and strategies contained
herein may not be suitable for every situation. This work is sold with the
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competent professional person should be sought. Neither the Publisher nor the
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of further information does not mean that the author or the Publisher endorses the
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Althea Press publishes its books in a variety of electronic and print formats, Some
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‘TRADEMARKS: Althea Press and the Althea Press logo are trademarks or registered.
trademarks of Callisto Media Inc. and/or Its affiliates, in the United States and other
countries, and may not be used without written permission. All other trademarks are
the property of their respective owners. Althea Press is not associated with any
product or vendor mentioned in this book.
Photography © Hélene Dujardin, cover; Alita Ong/Stocksy, cover; jill Chen/Stocksy, p. ii;
Olga Miltsova/Stockfood, p. vi; Abby Mortenson/Stocksy, p. 2; Katarina
Radovic/Stocksy, p. 16; Nadine Greeff/Stocksy, pp. 23 & 42; Sneh Roy/Stockfood, p. 28;
Hein van Tonder/Stockfood, p. 54; Tamara Pruessner/Stocksy, p. £0; llya/Stocksy, p.
106; Gabriel Bucataru/Stocksy, p. 130; Cameron Whitman/Stocksy, 140; Jonathan
Gregson/Stockfood, p. 152. To my partner in Ayurveda, life,
and love, my heart—Larry SLNAILNOD Introduction
PART ONE
An Ancient System of Healing
1 An Overview of Ayurveda
2 The Path to Healing and Wellness
3 An Overview of Ayurvedic Healing Methods
4 A Gentle 21-Day Introduction to Ayurveda
PART TWO
A Wide Range of Ayurvedic Healing
Methods
5 Healing Ayurvedic Recipes
Everyday CCF Tea
Ghee
Golden Milk
Vata Kitchari
Pitta Kitchari
‘Kapha Kitchari
Bok Choy, Tempeh, and Mushroom Stir-Fry
‘Daikon and Tofu Summer Detox Soup
‘Winter-Warming Whole Mung Bean Soup
Urad Dal Porridge
Easy Breakfast Bowl
Chickpea Pick-Me-Up
Crunchy Chickpeas
6 Lifestyle Practices and Yoga Poses Tongue Scraping
Oil Pulling (Gandusha)
‘Drink Hot Water with Lemon or Lime
Dry Brushing
Oil Massage (Abhyanga)
Neti Pot
‘Nasya Oil
Aromatherapy
‘Yoga
7 Spiritual Rituals and Practices
Cooking with Mindfulness
Mantra Chanting
Chakra Chanting.
‘Breath Work (Pranayama)
Meditation
‘Sun Gazing
‘Foot Washing and Oil Massage (Kansa Vatki)
Head Oiling
‘Sex
8 Seasonal Adjustments and All-Season Cleanse
Late Fall/Early Winter (Vata) Seasonal Adjustments
Late Winter/Spring (Kapha) Seasonal Adjustments
‘Summer (Pitta) Seasonal Adjustments
All-Season Cleanse
9 Medicinal Herbs and Remedies for Common Ailments
‘Top Ayurvedic Medicinal Herbs
Common Ailments
Appendix A: Common Ayurvedic Cooking Ingredients
Appendix B: The Three Universal Qualities and the Five Sheaths
Resources References:
Acknowledgments
About the Author INTRODUCTION
|. 2004, I opened a metaphysical bookstore in my hometown of
timore, Maryland. Although business was sailing along, I felt
unsatisfied in a few core areas of my life, including my health and
relationships. I began to think about a way forward that would be
more fulfilling and sustainable. The answer came to me in 2007 in
the form of Ayurveda.
Before I embraced Ayurveda, my weight had always been an
issue for me; I began dieting when I was only 14 years old. [also
struggled with bulimia on and off for years, losing and gaining
weight so often that I finally decided not to think about it anymore. I
did not lead an unhappy life, though. I traveled the world, lived
overseas for a while, and had amazing adventures. Although I'd
reached nearly 220 pounds, my weight didn't stand in my way, but
it didn't help me either.
By the time I opened my store, I felt stuffed, not only with food,
but also with thoughts, plans, ideas, and desires. Even though I had
been eating a vegetarian diet, meditating regularly, and attending
yoga class for years, I still felt that I was holding myself back from
my full potential. Then in August 2007, I led a small group of
travelers to England on a sacred site tour. During the tour, as I stood
in a crop circle, a knowing came over me that I had to be open to
creating room in my life for something new, in whatever way it
came to me. Later in the trip, I buried two small pieces of rose
quartz under a rock at the standing stones in Avebury. Mentally
noting where they were, I vowed to retrieve them as a healthier
woman whose body and mind truly reflected how I felt, and who
enjoyed a solid relationship with the man I would be spending the
rest of my life with.
Back home in Baltimore, I began to listen deep within myself for
a message on how to feel better, and I found myself yearning for a cleanse. I wanted to rid myself of anything that stood in the way of
my health and well-being. As I began to research cleansing
practices, I came across the Ayurvedic term panchakarma, which
translates to “five actions." As I read, I learned that panchakarma is
a series of treatments that cleanses the body and rebuilds the
tissues.
This ancient Indian practice resonated with me so deeply that I
booked a flight to San Diego, California, to visit the Chopra Center
for a week of panchakarma and classes on Ayurveda, the
traditional system of Indian medicine. During my stay at the Chopra
Center, toxins began to loosen up and flow out of me, physically
and emotionally, creating space for whatever was to come next. I
returned home feeling that a deeply profound shift had occurred
within me, and I planned to embrace it.
Thad a small Ayurvedic section in my bookstore, including some
great Ayurvedic cookbooks. (In Ayurveda, food is medicine, so
cooking nutritious food is the backbone of the practice.) I took
home a collection of books and immersed myself in their pages.
With this knowledge behind me, I went to an Indian market and
bought the starter items I needed for a kitchen that would help me
create healing foods to balance my mind and body. When I
returned, I made the first of many kitcharis, vegetarian stew made
with mung beans and rice, considered one of the most healing
Ayurvedic foods. I also bought oils and herbal supplements to
continue the practices I had learned.
As I began to approach the world through the Ayurvedic
principles you will learn about in this book, everything began to
make more sense to me, and the results I experienced were rapid
and encouraging. In fewer than three months, I dropped nearly 30
pounds, and my cholesterol fell an astonishing 80 points. (In all, I
have lost over 60 pounds.) Other areas of my life that hadn't been
serving me started changing as well. For instance, I sought out
corners of my house where clutter had accumulated over the years
and threw away the unwanted items. I created more breathing
space and felt the prana, or life force, flowing through me and around me.
As my life shifted in large and small ways, I wanted to share
these transformative Ayurvedic principles with others, so I signed
up for the Chopra Center's Teacher Certification program. This
course supplied me with an organized path of study. I also began to
study Ayurvedic cooking with seminal Ayurvedic cookbook author
Amadea Morningstar. Through Amadea’s wisdom, I learned cooking
techniques and beautiful practices to use while cooking. Over the
past decade, I have also worked and studied with Dr. Vasant Lad of
the Ayurvedic Institute in New Mexico and India.
In 2014, I closed my shop to focus on my new path. I now have a
full-time practice as an Ayurvedic consultant, cooking teacher,
meditation teacher, and leader of sacred site tours. And, of course,
three years after I buried those stones at Avebury, England, I did
return as a new woman with my amazing fiancé by my side. We
couldn't locate the pieces of rose quartz I'd buried, but I had kept
the promise I made!
Like I once did with the many books in my shop, you are reading
this book because you are interested in learning about how
Ayurveda can help you feel better. You may have come to the end
of your rope with the conventional health-care system and have
turned here for ideas, remedies, insights, and ancient wisdom you
can start using today. This book explores the various reasons why
this system may be the best answer for whatever ails you—
physically, mentally, and emotionally. Small changes can have
profound effects, so begin your path by trying out some of the
recipes and practices for a few weeks. Everything you need to know
to get started is within. PART ONE An Overview of
Ayurveda
While it just isn’t possible to boil down 5,000 years of
teachings into a single book, the good news is that you don't
need to know everything to start welcoming Ayurveda into
your life and benefiting from its practices. In this chapter, you
will be introduced to some of the key concepts and you will
assess your unique mind-body type within the Ayurvedic
system of health and healing. Once you know your type, the
rest will fall into place—and you won't have to remember the
esoteric terms, because even the basic concepts are
profound. WHAT IS AYURVEDA?
Often viewed as the first system of medicine ever established,
Ayurveda is a 5,000-year-old Indian system of care that holistically
addresses the mind, body, and spirit. It emphasizes eating right to
bring yourself back into balance, exercising, breathing fully,
reducing stress, sleeping well, and other basic concepts to keep
your body whole, balanced, and healthy.
In Ayurveda, food is medicine. When a person eats ina manner
that is best for their unique needs, they can improve their health,
live longer, and protect themselves from disease. Other Ayurvedic
practices further support a strong mind-body constitution. While all
of the Ayurvedic practices help you maintain good health, if you do
get sick, the thought is that you can heal faster because your body
is in better balance.
Knowledge of Ayurveda comes from the Vedas, which originated
in India, and are some of the oldest written texts in the world. This
system of medicine was taught to students who visited the great
teachers of India (the rishis) to learn from them. The science of life,
which Ayurveda is often called, was originally an oral tradition
transmitted through concepts and poetic phrases (sutras, literally
meaning “thread”) that were used to pass knowledge from one
generation to the next. Even today, an Ayurvedic doctor may sing a
sutra to explain a treatment or impart wisdom
Many forms of medicine have roots in Ayurveda. For instance,
herbal medicine, energy medicine, traditional Chinese medicine
(TCM), polarity therapy, marma therapy, acupuncture, acupressure,
and even Reiki and healing touch are either used in Ayurveda or
share something in common with this system. That is one reason
Ayurveda is so accepting of integrative medicine. It recognizes that
there is wisdom to be found in many traditions. Who Can Benefit from Ayurveda?
Ayurveda is a versatile system of health care because it can be
tailored to suit any person's unique needs. Following an Ayurvedic
lifestyle can help people stay healthy, recover faster from illness,
and hopefully set the stage for a long life. It can also complement
traditional medicine for those who are already unwell or on
medications and become an integrative part of their health-care
support system.
If Ayurveda can do so much for so many people, and has a
history of use for over 5,000 years, why isn’t it a more common
approach to health and wellness? Truth is, people tend to lean
toward more modern concepts of health and healing, thinking that
if it's newer, it must be superior. This isn't always true. After reading
this book and trying out these practices, you may conclude that this
ancient understanding of mind-body balance might even be more
advanced than today’s established health-care system.
Ayurveda and Religion
Many people think of Ayurveda and yoga as Hindu practices, and
worry that it will conflict with their religious traditions. I came to
Ayurveda as a Jewish woman who had been practicing Buddhist
meditation for years. I had no idea that Ayurveda had any
relationship to Hinduism. I certainly didn't need to be Hindu to
incorporate Ayurvedic practices into my life and benefit from them.
However, I do find the Hindu religion fascinating, beautiful, and
filled with stories and texts like the Bhagavad Gita and the
Upanishads that are as relevant today as they were thousands of
years ago.
You can have a powerful Ayurvedic practice without immersing
yourself in Hinduism or learning Sanskrit (the classical language of
India) or having statues of Hindu gods and goddesses like Ganesh
(the remover of obstacles) around your house. Someday, you may
want to know more about Ayurveda, its sister sciences, and ancient
tevte hint firet talea vaur time with thie hank Van maw diccaver unin ete) Wee ee ee yuo
WAY CUO. Enemy EOE fue
benefit enough from just the practices found in this book.
Ayurveda's Story of
oF La Cee)
DEE UE ees ea eee N Ce cet teseh
eC Rea tse oCCU A eit Re eutuek Ceti D)
Sesh MCC maces heels
Ey TU este cur ay Seuss hoy
Perm mea acy recs
DTU ed cere techie ima aer ct Eel]
Amrita or Soma—immortality, longevity, perfect health. From
this churning arose the “divine physician” named Dhanvantari
CW le moma Malle PMR) Mtl eRe Rem KL
Soma. Now known as the God of Ayurveda, Dhanvantari holds
the bowl for all those who practice Ayurveda to drink from.
THE UNIVERSE OF AYURVEDA
An underlying principle of Ayurveda is that we are both energy and
matter combined. Each of us, as well as our environment, is made
up of the five great elements (Maha Bhutas): (1) Space, (2) Air, (3)
Fire, (4) Water, and (5) Earth. These are the building blocks of our
world. They create our foundation and structure (earth); movement
and circulation (air and space); transformation, light, and
metabolism (fire); and cohesiveness, digestive juices, and secretions
(water), The five great elements are found in varying amounts in every
person and the environment. Some people and places will have
more of one element than another. Think of the desert as having
more fire (heat) and air (dryness), the beach as having more water,
and the mountains as having more earth. Likewise, some of us are
more “earthy,” some us are more “spacey,” and others are more
“intense” or “hot.” Our unique combination of the five elements
makes up our predominant body composition, or dosha, of which
there are three types: Vata, Pitta, and Kapha. (See Your Unique Body
Composition [Your Dosha].) Here are the qualities associated with
each of the five great elements __ VATA
SPACE © AIR
Ether Change, Movement
FIRE
Transformation
EARTH
Form, Protection
PITTA
WATER
Cohesiveness
Your Unique Body
Composition (Your Dosha)
Y our unique mind-body constitution, or dosha, comprises
th tive great elements. The way these elements present
themselves at birth depends upon many things, including where
you were conceived and born, how the planets were aligned at
your birth, the state of mind of your parents when you were
conceived, the food they ate prior to conceiving you, and even
your past lives.
The primary dosha you are born with is known as your
prakruti. As we grow, we typically enter into a state of imbalance,
or vikruti, due to the influences of our environment, the food we
eat, the emotional state of our home, and so on. By adopting the
practices of Ayurveda, you can move yourself slowly but surely
back toward your natural way of being, your prakruti. The three doshas are Vata, Pitta, and Kapha. Although one
dosha is usually dominant, each of us is made up of all three. In
the next section, you will find a simple quiz that can help you
identify your dosha, and then you can review the chart here,
which includes a brief rundown of the characteristics of each
dosha, including signs of balance and imbalance.
When the doshas are disturbed by a person's lifestyle choices
and/or environmental conditions, signs of imbalance manifest in
both the mind and body. An imbalance can result in a disease or
a general feeling of being unwell. The idea isn't to bring all three
doshas into equal balance within you. The goal is to be the best
unique makeup of yourself that you can be. You can do that by
keeping your doshic balance in check through the Ayurvedic
practices you will learn in part 2.
DOSHA QUIZ
To help determine your dosha, choose from among the three
choices the anwer that best describes you. If you are tossed
between two choices, ask someone for their opinion of how they
might describe that particular quality.
BODY SIZE
A. [have a thin build.
B. [have a medium build.
C. Thave a large build.
WEIGHT
A, Ttend to have a low body weight. Its difficult to keep weight on.
B. My weight is normal. I've maintained my general weight for the last 10 years.
C. lam on the heavy side. It's difficult for me to lose weight.
HAIR
A. My hairis thin and dry, frizzy, brittle.
B. My hair is fine and prone to early graying . My hair is thick and full and a little oily.
SKIN
A. My skin is thin; Ican see my veins. [tend to have dry skin and wrinkles.
B, My skin is warm. My cheeks are red and warm to the touch. Iam prone to skin
problems.
C. My skin is thick; I cannot see my veins. It is cold or cool to the touch, and smooth
with few wrinkles.
EYES
A. Thave small eyes; they tend to dart around. I don't hold a steady gaze.
B. Ihave an intense and penetrating gaze. I tend to look directly at people.
C. My eyes are large and pleasant. Itend to gaze warmly at people.
TONGUE/MOUTH
‘A. My tongue is thin and can have a dark coating, I tend to have a dry mouth; my lips
dry out and crack.
B. My tongue is rosy, medium thick, and pointy and can have a yellowish coating. I
have a warm, moist mouth; my lips are thin and reddish, and tend to get inflamed.
. My tongue is thick and rounded and can have a white coating. My lips are smooth,
moist, and thick.
JOINTS.
A. My joints creak and crack. !am bony and not very flexible.
B. Iam flexible and have loose joints.
C. My joints are well lubricated and thickly padded
NAILS
‘A. My nails crack and can split easily. They are dry and thin. The nail bed is whitish.
B. My nails are flexible. They tend to grow long. The nail bed is reddish.
C. My nails are strong, thick, and shiny with a large cuticle.
BODY TEMPERATURE
A. I tend to feel cold even on hot days.
B. [feel hot. Iwear shorts and T-shirts, even in cold weather.
C. Ifeel comfortable in most climates, but I most dislike cold, damp days.
WHEN STRESSED
A. [have butterflies in my tummy. [am anxious and worried. I forget to eat. I blame
myself when things go wrong.
B. I get agitated and frustrated. I feel impatient with myself and others. I blame others when things go wrong.
C. I withdraw. I overeat. I blame myself or others when things go wrong, but I
convince others that nothing is wrong.
USUAL MOOD
A. Iam spontaneous, enthusiastic, and lively. lam fine with change
B. lam intense and purposeful. [like to convince people. I get easily frustrated with
others. [like things to go my way.
C. 1am easygoing, good-natured, and calm, Ilike routine. I tend to nurture others,
sometimes at the risk of not caring for myself.
SLEEP PATTERNS/DREAMS
‘A. Lawaken easily, and it is hard to get back to sleep. I have flying dreams. Some of
my dreams are filled with anxiety and worry.
B. Isleep for short periods of time and feel rested. I dream of challenges, competition,
heat, and fire
C. Isleep deeply, sometimes 10 hours or more, and it is difficult to wake up. My
dreams are slow, easygoing, romantic, and caring,
Results >
DOSHA QUIZ TOTALS:
Mostly A’s indicate Vata.
Mostly B's indicate Pitta.
Mostly C's indicate Kapha.
Even the difference of one number in your total reveals your dosha.
For instance, if you choose 7 A’s and 5 B’s, you are Vata. If you
choose an equal amount of two doshas, you may be bi-doshic, so
pay particular attention to the seasonal suggestions in chapter 8.
An equal number of A’s, B’s, and C’s is tri-doshic; only a small
percentage fit into this category. If you do, you will need to pay
particular attention to the changes in season to keep your doshas in
balance. To be sure that you are bi-or tri-doshic, ask someone to
answer the questions in the quiz for you, and total those answers
for a double-check. OVERVIEW OF DOSHA
CHARACTERISTICS
VATA (MOVEMENT)
DESCRIPTION
PITTA (TRANSFORMATION)
KAPHA (PROTECTION)
Space and Air create
transportation, movement,
moves like the wind
Fire and Water create
transformation,
metabolism, heat up the
body and mind
Earth and Water create
protection, structure,
stability
SEASON
Fall and early winter Summer
GENERAL CHARACTERISTICS
Late winter and spring
Airy, cold, dry, fast,
irregular, light, mobile,
rough, spacey,
unpredictable
PHYSICAL ATTRIBUTES
Acidic, hot, intense, light,
penetrating, sharp, sour
Cold, oily, stow, sluggish,
smooth, solid, stable,
steady, moist
Thin; Light frame; Delicate
digestion; Cold hands and
feet; Irregular sleep
patterns; Dry skin and hair;
Moves and talks quickly;
Resists routine; Loves new
experiences (Think Calista
Flockhart, Uma Thurman,
Fred Astaire)
Medium build; Strong
digestion; Warm body
temp; Sleeps soundly for
short periods (and loves to
tell you thist); Sharp
Intellect; Learns very
quickly; Direct in speech
and action; Intense; Sharp;
Stays close to routine;
Courageous; Perfectionist
and expects this in others
(Think Lance Armstrong,
Denzel Washington, Nicole
Kidman)
Can be heavyset; Hearty
stamina (rarely gets sick);
Cold body temp; Deep,
sound sleep; Smooth skin
and thick hair; Solid;
Stable; Smooth; Steady;
Slow moving; Easygoing:
Methodical; Sweet; Caring:
Enjoys routine (Think
Oprah, John Goodman,
Rachael Ray) SIGNS OF BALANCE
Can adapt quickly;
Excitable and affectionate;
Highly energetic
Incredibly creative; Loves
to meet new people; Sees
outside the box; Speaks
up; Spontaneous
SIGNS OF IMBALANCE
Courageous; Direct in
speech and action;
Friendly; Great leader,
Intense; Likes routine;
Quick to learn; Sharp
Intellect; Warm personality
Calm; Consistent; Content;
Loyal; Steady; Strong:
Supportive
Often late; Anxiety, fear,
and worry; Blames self and
gets confused, anxious,
and fearful when sad or
depressed; Forgets to eat;
Constipation; Difficulty
finishing projects; Easily
distracted; Extremely
talkative; Gas, bloating:
Insomnia; Overactive mind
constant chatter;
Unfocused
Aggressive; Angry; Blames
others and lashes out
when sad or depressed;
Excessively critical;
Eyesight issues; Fiery;
Headaches/migraines;
Impatient with self and
others;
Indigestion/heartburn;
Inflammation; Irritable:
Judgmental; Mean; Skin
rashes
RHYTHMS OF AYURVEDA
Attached; Complacent;
‘Congested—sinus and
allergy problems; Dull;
Greedy; Inert/immobile;
Needy; Overeats when
depressed; Overly
protective; Overweight:
Withdraws when sad or
depressed
Like all sentient creatures, we are designed to follow the laws of
nature. First, our circadian rhythm follows the 24-hour day, moving
from morning to afternoon to evening to night, with the sun and
moon (depending on where you are) moving along from light to
dark. We also have the lunar cycle of the moon, a monthly cycle,
which governs the tidal cycle of the oceans. And finally, we have a
seasonal rhythm, the 12-month yearly cycle. If we pay attention, we
can notice how our bodies respond to the various cycles of day and
night, the seasons, and even the phases of the moon. In addition, Ayurveda has a daily doshic cycle that equally
affects all of the doshas. The qualities associated with each dosha
are prevalent during certain times of the day. These cycles are the
same for all doshas, as follows:
Vata Time: 2 a.m.-6 a.m. and 2 p.m.-6 p.m.
Pitta Time: 10 am.-2 pm.and10pm-2am.
Kapha Time: 6 a.m—10 a.m. and 6 p.m-10 p.m.
With this in mind, here is an ideal daily routine based on the doshic
cycle:
Kapha Time 6 a.m.-10 a.m.
Wake up around 6 a.m., without an alarm
Preform your morning routine (see here).
Exercise: Kapha time is a good time to get moving.
Meditate facing east (toward the rising sun), At this time, the mind
should feel alert and awake; it's perfect for meditation.
Eat breakfast when you feel hungry
Begin your daily activities.
Pitta Time 10 a.m.-2 p.m.
+ Eat the most nutrient-dense meal of the day (protein is best had
at this time of day).
+ Rest quietly for a few minutes and allow your food to digest.
* Take a short walk after eating to promote digestion.
Vata Time 2 p.m.-6 p.m.
+ The good meal you had during Pitta time will give you plenty of energy that is supported by Vata to be creative, work hard, and
perform daily chores.
* Meditate at dusk facing north for cooling, calming energy.
Kapha Time 6 p.m.-10 p.m.
Begin to wind down, avoiding heavy mental chores.
Have an easy-to-digest dinner.
Take a walk. Read spiritual or enjoyable texts. Avoid violent or
scary TV and movies.
Do light, enjoyable activities that promote relaxation.
Pitta Time 10 p.m.-2 a.m.
Perform your evening routine (see here).
Be in bed by 10 p.m, as Pitta digestion time begins now.
This is the time when the body begins the cycle of daily repair
and renewal. This is a crucial time of day, as Pitta time works now
to digest and transform everything you took in during the day,
including all of your experiences, thoughts, emotions, and food.
During this process, nutrients and waste are separated. Waste is
prepared to be eliminated in the morning. Nutrients are
assimilated to heal, repair, and detox the body.
Vata Time 2 a.m.-6 a.m.
* Our most vivid dreams occur once the body has completed the
metabolic process.
+ If we do not go to sleep before this time, the winds of Vata keep
us awake—hence the term “second wind.”
* If we wake during this time, it can be hard to fall back to sleep.
Use a mantra and breath work to lull yourself back to sleep. Awakening before 6 a.m,, you will feel the wind and movement of
Vata encouraging you to begin your day. You may notice that
sometimes you awaken naturally around 5 a.m. or 6 a.m. and feel
wide awake. If you decide to go back to sleep, you may wake up
at 7 a.m. or 8 a.m. feeling sluggish. This is because you have
entered Kapha time. Be aware of the doshic cycle, and use it to
your benefit.
According to the elemental effects on the times of day, our bodies
respond accordingly. However, we often fight against it. Make
note of the 24-hour doshic cycle, and see how you can use it to
promote balance and harmony in your life. It is better to work
with it, rather than against it. The elements and the universe will
support you!
Maintaining Balance
One Ayurvedic principle is that “like attracts like.” We can be easily
thrown off balance if we keep attracting the same things to us.
That's why this system employs the law of opposites to help us
create balance. Let's say you are feeling dull, heavy, slow, and
sluggish. A meal of eggs with cheese and bacon, which is heavy,
oily, and slow to digest will just make you feel more of the same.
Instead, you would want to eat the opposite of what you are feeling,
which would be something light and dry, perhaps puffed cereal
with goat's milk or a bowl of beans cooked with detoxifying spices
anda light oil, like sunflower oil. And, if you are feeling
ungrounded, you would gravitate toward warm, cooked foods and
spices such as oatmeal with ginger, cinnamon, and turmeric to
ground you.
To help us understand the law of opposites, Ayurvedic texts
provide us with a list of 20 common qualities, or attributes, that are
experienced in varying degrees throughout nature. The idea is that
too much, or too little, of any one quality can throw us off balance,
s0 we would turn to its opposite for healing. AYURVEDA’'S 20 QUALITIES
Heavy — Light
Slow — Quick
Cold — Hot
Oily — Dry
Smooth — Rough
Solid — Liquid
Soft — Hard
Stable — Moving
Subtle — Large
Clear — Sticky
The law of opposites is a fairly easy-to-understand concept, but
not all of the Ayurvedic concepts are so straightforward. Other
concepts include the three universal qualities (gunas), as well as the
five layers, or sheaths (koshas). While it's helpful to be at least a
little familiar with them, you don't need to delve into it all just yet to
start dipping your toes into the dietary recommendations and
lifestyle practices found in this book. If you want to know more, I
encourage you to turn to appendix B for an overview. Later on,
when you start to get into a good routine and begin feeling great,
you may choose to further your studies of Ayurvedic concepts.
Mind-Body-Spirit
Before we go too deeply into the everyday practices of Ayurveda, it's
important to understand the meaning of mind-body-spirit.
Ayurveda teaches that what happens in the physical body is
reflected in the mind and spirit, and vice versa. In other words, if
the body is suffering from a physical ailment or imbalance, it will negatively affect the other two aspects. Looking at this somewhat
vague term from an Ayurvedic perspective can shed some light on
its meaning and how it relates to us. In Ayurveda, the mind-body-
spirit can also be viewed as the three dimensions: subtle, gross, and
causal,
The subtle dimension is the mind (consciousness), the intellect
(decision-making process), and the ego (power, position,
possessions, self-image).
The gross dimension is the physical body and the environment
and the interaction with the environment, such as breathing.
The causal dimension comprises the personal (soul, memories,
and desires); collective (creative desires); and universal (beyond
time and space as we know it, where we are all interconnected,
one).
The takeaway here is that you need to be aware that whatever
you put into your body, you are also feeding to your mind and
spirit. And it works the other way, too. When you take care of one,
all three benefit. The Path to Healing and
Wellness
In Ayurveda, wellness is described as the absence of disease.
When you are disease-free, you are healthy, vibrant, and at
ease with yourself and others. When disease of mind or body
is present, that vibrancy dissipates, and you are
uncomfortable with yourself, and perhaps with others.
Ayurvedic healing involves customizing a treatment plan
that addresses your needs as an individual. Once you have an
idea of what your dosha is, and identify your chief concern
(e.g., weight, menopause, anger, skin rashes, heartburn,
depression, or anxiety), you can begin to create a daily
routine that will support you in balancing yourself and
addressing the areas where you feel out of balance. The first
step, however, is figuring out what is not working in your life.
What causes illness in the first place? Let's take a look. THE SOURCE OF ILLNESS
In Ayurveda, good digestion is one of the keys to good health. When.
toxins, or ama, are minimal, your life essence, or ojas, can flow
unimpeded in the circulatory channels. When ama is high, ojas is
impeded, resulting in a host of issues. What this means is that
when your body and mind are not taxed by accumulated toxins,
everything in life flows more smoothly.
Ama is caused by low digestive “fire” (agni), which means your
food is not being properly digested, the nutrients are not being
assimilated, and waste is not being efficiently eliminated. (Other
factors can lead to an excess of ama as well, which I'll discuss
shortly.) This undigested food accumulates in the stomach and
intestines where it can produce gas, bloating, candida overgrowth,
and other toxins. It can squash the good bacteria, impeding your
metabolic and digestive functions. If we do not move toxins out on a
regular basis, we may find ourselves sick, or at least with a general
feeling of malaise.
Ama can also be caused by environmental toxins (see here), and
it can be caused by mental/spiritual anguish. Remember, what
happens in the body on a physical level, can also affect us mentally
and spiritually, and vice versa.
Signs of Ama in the System
Chronic inflammation
White, yellow, or dark coating on tongue (see here) * Depression
Difficulty making decisions * Dull appetite
Feeling foggy
Gas, bloating, or heartburn» Generalized pain and fatigue
* Getting sick often Incomplete or “messy” bowel movements * Joint pain
Scanty urine
Sense of pessimism, detachment, impassivity + Slow-healing
wounds
Sour or foul-smelling breath and body odor» Weak immune
system
Signs of Ojas Flowing in the System
Body moves with ease regardless of weight» Breath and body
odor smell pleasant and clean* Clear mind
Elimination is smooth and regular* Feeling rested upon
awakening * Focused and clear-headed throughout the day
* Healthy complexion
Rarely getting sick
Sense of enthusiasm, optimism, and excitement * Strong
digestion
Uncoated tongue (see here) As mentioned, when food is only
partially digested, toxins accumulate in the body. This occurs
when we eat before the previous meal has had time to fully
digest; when we eat foods in the wrong combination (e.g,, fruit
and other foods); and when we eat processed foods, which are
filled with preservatives, artificial colors, unnatural flavors,
sugars, bulking agents, and so on.
When a chemical-laden food (e.g., Cheez Doodles) hits your
system, I imagine the body goes through a thought process
something like this: First it looks for the nutrients in the food. After
an exhaustive search, it comes up empty and says, “Okay, what else
is here that I can use?” Fake cheese flavor, really bad oil, and six
different artificial food dyes, as well as a host of preservatives. So
the body gives up and says, “Dude, there is nothing even remotely
resembling food that I can use to build tissues, supply healthy fats,
feed the brain, clean the blood—there is nothing here that is useful.” So it gives up. That “food” becomes waste. It is sticky and
heavy and sits in your body until it’s finally forced out, probably ina
very uncomfortable, messy bowel movement.
Toxins can also accumulate when we eat on the run; eat stale or
leftover food, microwaved food, and frozen food; and eat while
upset or standing up. There is an ancient Ayurvedic proverb that
says if you eat while standing up, death is watching over your
shoulder. The practical answer is that when you stand, you are not
paying proper attention to the act of eating and what you are
eating. So sit down in a comfortable setting with little distraction
and pay attention and give thanks to your wonderful, healthy, “real”
food.
With regard to toxins on a mental and emotional level, when
you stew in your emotions and get caught up focusing on and
thinking about things that are not going well in your life and in the
outside world, you are creating ama—remember, what happens
spiritually and mentally will also affect you physically. So think
about areas of your life where you feel underserved,
misunderstood, sad, and so on. Make a list of these “problems” and
next to them, jot down a list of “solutions.” By coming up with
potential solutions, you are creating a path for ojas to flow. You may
be surprised that the solution is easier than you thought.
For example, let's say that you feel that your spouse isn't
contributing to the household chores. Here's a solution: Ask your
spouse for support in a loving way, clearly and unemotionally
laying out your case and your feelings. Together, create a plan to
split the chores or look into getting a housekeeper, and be open to
the resulting conversation without defensiveness or drama. If you
chose to just stew in your emotions and imagine the conversation
not going well in your head, you are creating ama. By speaking to
your partner in a loving, open way, ojas can begin to flow.
Wallowing in ama will eventually lead to feeling unwell (remember,
what happens on any level affects the other levels), so it's best to
recognize it as soon as possible, come up with a solution, and begin
to let it go. HOW TOXINS ACCUMULATE
Basically, toxins increase when we are not living in a healthy way
and in harmony with nature. If you are not expressing yourself and
hiding your emotions, toxins are having a field day. If you are
staying up late watching scary (anxiety-provoking) movies, and
thoughtlessly snacking on chips or ice cream, you probably have a
lot of ama in your system. If you work on the computer or other
screens up until bedtime, you are also increasing ama. If you don't
get out into the sun or surround yourself in nature for at least 30
minutes a day, you are accumulating toxins (see Sun Gazing, and
Earthing). If you do not eliminate properly in the morning—yup—
you are holding on to toxins, so always follow your natural urges
(see “Follow Natural Urges")
Toxins in Everyday Life
It's not just the food we eat or the urges we suppress that introduce
toxins to the body. We are surrounded by environmental toxins,
too. If you live near conventional (nonorganic) farmland, you may
be at risk of exposure to glyphosate and other herbicides and
pesticides. So while the food you eat may be organic, the air you
breathe isn't.
Those in cities are exposed to high levels of toxic gases, fumes,
and waste. The simple act of just living in our homes can expose us
to chemicals in our furniture, carpets, paint, and even some
hardwood and other types of flooring. So what's a person to do?
Wrapping ourselves in organic cotton and breathing through a gas
mask just isn't feasible, so how can we lessen the burden on the
body?
Let's start by looking on our shelves and in the bathroom.
cabinet. I always ask my clients to tell me what cosmetics and body
products they use, including shampoo and conditioner, deodorant,
toothpaste, soap, moisturizer, nail polish, mascara, eye shadow, and hair dye.
One of the most popular brands of toothpastes has seven
potentially toxic ingredients in it: triclosan, sodium lauryl sulfate
(SLS), artificial sweeteners, fluoride, propylene glycol,
diethanolamine (DEA), and microbeads (tiny plastic pellets that can
penetrate the gums, not to mention go into the streams and
waterways, and be eaten by fish, for which they prove toxic). This is
why most toothpaste labels offer the warning “Do Not Swallow."
They know that these ingredients, including fluoride, can be highly
toxic when ingested. So why in the world would anyone put that in
their mouth? There are several Ayurvedic companies like
Auramere and Himalaya that make great, nontoxic toothpaste, but
one of my favorite toothpastes is plain baking soda. You can even
mix it with a little sea salt and turmeric for a spectacular way to
clean your teeth. Add a few drops of organic peppermint or
spearmint essential oil if you'd like.
Read the ingredients carefully on all of your body products and
check them out on the website of the Environmental Working
Group ([Link]). The EWG rates many products that we use
every day and can provide you with handy, easy-to-use information
to help you make informed purchases. You can check out all your
cosmetics for possible toxic chemicals at Campaign for Safe
Cosmetics ([Link])
Why is this so important? Because our bodies need to use
energy wisely. If we are constantly gorging on bad food, slathering
our bodies with hazardous chemicals, and coloring our hair with
lethal dyes, our body spends all of its time just trying to alleviate the
damage we are putting on it and in it. If we reduce the amount of
toxins we use, then the body can use its precious energy to do what
it's designed to do—repair tissues, clean the blood, assimilate
nutrients, eliminate waste, and rejuvenate the mind, body, and
spirit. If your energy is being wasted just trying to get rid of what
you intentionally added, then you are not efficiently using your
vehicle to help yourself move forward in the world and heal
yourself and others. Te Nees ea a ae ei eo caro
can cause a buildup of toxins in the mind and body. Here is a
esa conta e ye oeaee Cott
irre a Mute eta ea
Pec ecMG
orraiird
envi
errata
Pris
Orgasm, or suppression of genital fluids
Seen
Thirst
Werte)
Neer unitiay 4
Yawning
Sees
Suppression of these urges can lead to disease. When “nature
calls,” attend to the matter at hand immediately. If not, as
toxins build in the system, they can bury themselves deep into
aE eure suk are Chet sscukc eg ga SR ae
eeu aCe Meter a aC Out
Ce Ne end Cec UC la aes ir ticlt
es
Questions to Ask Yourself
On Your Body: Read the ingredients of everything you put on your
body.
What's in the brand of toothpaste you use?
What's in the brand of deodorant you use?
What's in the brand of shampoo/conditioner you use?
What's in the brand of moisturizer you use?
What's in the brand of shaving cream you use?
What's in the brand of mascara you use?
What's in the brand of lipstick or lip balm you use?
What's in the brand of hair color, permanent, or straightening
product you use? * What's in the brand of nail polish you use?
+ What's in the brand of body wash or bar soap you use?
In Your Home: Do the items you use to clean your home contain
any chemicals? Go to the website of the Environmental Working
Group ([Link],org) to check.
What laundry detergent do you use?
Do you use dryer sheets?
What brand of dishwashing liquid do you use?
How do you clean your floors?
What type of duster do you use?
What spray cleaners are you using in your house and bath?
Do you change your dish sponge often?
In Your Mind: What you are putting into your head? Do the
activities you are engaging in make you feel relaxed, or do they
cause you to feel agitated, frightened, frustrated, or stressed out?
What type of TV shows and movies do you watch? Do they make
you feel good, or do they cause anxiety?
Do you read scary or disturbing books, or books that enrich you
with positive feelings?
Do you take time to breathe deeply and walk around during the
workday, or do you remain at your desk until your work is done?
Do you work more than 40 hours a week, leaving little time for
yourself?
Do you set aside time for vacations?
Do you give yourself time away from screens and monitors, or do
you look at your smartphone or laptop until it is time for bed? Deru Cuca naa eet ancl
Pees tiered eM elke Cons eee
Reece scun nl ach uN Tara
movements are not normal, take steps to eliminate what is not
working and to add in food and supplements that promote
Petes eta Cu auc Maer A leursisd
Pete Mauer Cn
VATA BALANCED Elimination within two to three hours of
Meee Ou tbr ete cca iris]
stool; dark brown; no gas
PUPAE Nee a lela h testator ent at i
flushing; mild odor; twice a day, usually upon waking and after
Ewa
KAPHA UNBALANCED Sticky, soft or “mushy”; mucus can be
Reese h nT eer ect eae ke caren sie
Streeter)
VATA UNBALANCED No daily bowel movement (or every few
days); hard, dark balls; elimination doesn't feel complete;
Pret cu tte ences Cec
COUPON EU oy UNA Oe Mes ou ener le
diarrhea; more than twice a day; unpleasant odor, burning
Reet
COANE as erati clas Ton UNC lg EO cone cdo Eick
Eanes saute eke rte To
A TYPICAL AYURVEDIC CONSULTATION
As you are beginning your Ayurvedic practice, there is much you
can do to heal on your own, as you'll discover in part 2. Once you
start seeing how some simple practices help, you may want to
know more and schedule a visit with an Ayurvedic practitioner. So
what might happen at a typical visit?
Often, a person comes in complaining of one symptom or
another as their chief concern—for example, excess weight, trouble
sleeping at night, feeling stressed out, or constipation. After a few
questions from the practitioner, it may become clear that their
initial concern was actually just a symptom of something deeper.
There is almost always something else going on that creates these
states of imbalance, and this is good to know as you embark on
your healing journey.
An Ayurvedic consultation uses many tools of detection and
observation to discern what the real problem is. Through questions
and interpretation of diagnostics tools—examinations of the
tongue, skin, sense of smell, eyes, fingernails, and reading the
pulses—a trained counselor can determine where you are out of
balance and create a sustainable path to wellness. For example, a
person complaining of headaches might also have heartburn anda
skin rash, and are going prematurely bald or gray. They may also be
defensive, impatient, straightforward, and intense.
A practitioner will see right away that this person has a Pitta
imbalance (see the chart here for signs of imbalance for each of the
doshas). And while addressing the headache symptoms may make
the client feel better, what the practitioner is really doing is
pacifying Pitta by recommending cooling foods, cooling pranayama (breath work like Cooling Breath), and making other lifestyle
recommendations.
In my case, I was at least 40 pounds overweight. I thought that
was my problem. But! learned from an Ayurvedic practitioner that
it was just a symptom of Kapha imbalance, and that weight loss was
just a benefit to me reducing Kapha. Reducing Kapha physically can
mean reducing dairy, wheat, and sugar in the diet. Mentally, it can
mean letting go of old beliefs, routines, and patterns: throwing
things away, creating space, and taking care of and nurturing
oneself first.
For a primarily Vata person, complaints to their practitioner
often have to do with digestion, gas, and bloating, which can be
easily remedied by eating warm cooked foods, using good oils, and
decreasing raw and cold foods. Other recommendations would
include engaging in grounding and nurturing exercises like yoga
and Tai Chi, or swimming in warm water. Dressing warmly and
sticking to a schedule of eating can go a long way in balancing Vata.
So do you need an Ayurvedic practitioner to begin healing? Not
necessarily. If you need more help further down the line, look for a
good Ayurvedic practitioner in your area or ask for
recommendations.
NURTURE YOURSELF FIRST
As they tell you on an airplane, put your oxygen mask on first,
before helping others with theirs! If you don't, you'll start feeling
lightheaded very quickly, and you won't be much help to anyone
else. Often, people begin to feel unwell because they spend too
much time taking care of others, to the detriment of their own
health. And they don't really notice it until they fall apart. This is
true of both men and women, with each sex trying to fulfill their
traditional roles (women as nurturers and keepers of the home
front, and men as the money-makers and providers). Those
traditional roles are rarely reflective of reality these days, but those old-fashioned expectations are persistent. Each partner in a
relationship, regardless of the demands placed upon them, needs to
be sure their own needs are being met. An Ayurvedic routine—a
complete system of self-care—is an excellent beginning.
There are also many single people who are trying to make it all
work on their own, including placing demands on themselves to
find a life partner to feel fulfilled. It’s only natural to want to partner
with someone. That is the way our world is set up, and when the
union is right, there is nothing better. But a single person—as I once
was—can be equally fulfilled if they value their relationship with
themselves enough to practice nurturing self-care. I wish I hada
dollar for every person who has told me that they don't cook
themselves meals because it’s just for them! Who better to cook for,
to care for, to nurture, than yourself?
If you recognize yourself in either scenario, Ayurveda guides you
toward putting on your own oxygen mask first. It helps you unravel
the conundrums and find your healing path. Ayurveda can help you
clear the cobwebs in your mind away, and begin to see clearly that
your perfect health and well-being is the key to the well-being of all
people. There is a beautiful saying in Hebrew: Tikkun olam. It
means “repair the world.” But to repair the world, you must repair
yourself. Ayurveda holds the key. An Overview of
Ayurvedic Healing
Methods
When Ayurvedic practitioners work on healing a doshic
imbalance in their patients, they may, in addition to other
recommendations and practices, prescribe certain herbs
known for balancing the doshas. Depending on the
individual's constitution, they can be delivered in the form of
tablets or capsules, powders, or a simple mixture that can be
licked off a spoon. And depending on the specific doshic
imbalance, they may mix the herbal preparations with ghee,
aloe, or milk.
But you don't need to know how to do this on your own.
There are many ways you can begin to heal yourself with the
basic Ayurvedic techniques and recipes discussed in part 2.
Be prepared to make changes, but remember to take it
slowly. Small changes can have profound effects. Let's start
by looking at some of the basics, including dietary guidelines
and other practices you may want to start trying. BASIC DIETARY GUIDELINES
Ayurveda recommends avoiding certain foods that can create toxic
residue in the body called ama. The foods to avoid include frozen
meals, leftovers (over 36 hours max), processed foods, microwaved
foods, and canned soups and sauces with lots of additives. All these
foods have a diminished life force, or prana.
While it is important to reduce consumption of certain foods, it
is just as important to increase and add in other foods, many of
which are included in the recipes in chapter 5. Certain foods are
easier to digest, so the body can use its energy for healing and
repairing, Also, it is important to follow certain guidelines, such as
reducing the consumption of cold foods in winter and hot foods in
the summer (see chapter 8, which includes seasonal suggestions).
Some basic guidelines to try, which worked wonders for me,
include the following:
* Begin your day with hot water and lemon or lime in the morning
(see here).
« Sip warm water or tea throughout the day.
+ Eat three meals a day. Do not snack between meals. After you eat,
your body uses that food for energy and stores what is not
needed at that time. Between meals, your body is able to dig deep
to use stored pockets of energy to keep you going. Even if you
munch on carrots or apple slices throughout the day, you are
depriving your body of this natural period of detox—using what is
already there. If you are hungry between meals, you are probably
not eating enough nutrient-rich food at each meal. (On occasion,
the timing may be that there is time for only two meals. That's
okay, especially for Kapha who may actually do best with just two
meals. There's more on this later.)
* Do not mix fruit with other foods. Eat fruit 45 minutes to one hour before any meal, ideally before breakfast. This is not considered
snacking, When you wait that 45 minutes to an hour, your
digestive juices will have plenty of time to process the nutrients
in the fruit before your main meal.
Do not eat raw salad veggies or cold fruit or drinks. Avoid ice.
Raw food is difficult for the body to process, interfering with
digestion. The same is true for cold food.
Each meal should be about two open handfuls of food, which
represents two-thirds of your stomach. (A person with larger
hands generally has a larger stomach.) In other words, eat until
you are 80 percent full, leaving 20 percent space for the digestive
“fires” to metabolize your food.
Do not overeat. You should feel energized after eating, not wiped
out and stuffed. If you feel that way, you ate too much or
combined food in a way that made it hard to digest. It's like
putting too many logs on the fire—it smothers the flame. Eat just
enough to keep your digestion burning bright! Two handfuls—
like a large bowl—should be plenty, if the food you choose is
nutrient rich and easy to digest.
Eat less protein than is typical in a Western diet. In the evening,
eat only light amounts of protein, or none at all. Unless you are
working the nightshift, in which case your daily cycle is not the
norm, you are probably consuming more protein than you need
with dinner.
Don't mix proteins. A buffet can be very confusing with all the
offerings. Even if you pile on the “good” foods like beans, tofu,
eggs, cottage cheese, and lean meats, you are taxing the body.
Each protein digests at a different rate, so stick to one protein per
meal.
Make lunch your most important meal of the day. It should the
most densely packed with nutrients, including protein and
carbohydrates. This meal is often consumed during work hours,
but it is very important to pay attention while you eat. Turn away from the computer, and sit outside if possible
‘When you burp, that is your indication that you have eaten
enough food, regardless of what's left on your plate or in your
bowl. There has been many a meal that | belched just about when
I thought | was only halfway through—and there it was. Even one
more mouthful will set you over the line of feeling good to feeling
stuffed. So you think you don’t burp? Pay attention, because |
promise that you do. Your stomach knows when it’s about two-
thirds full and it lets you know by pushing the air out. So push the
plate away, and enjoy the feeling of eating until just satisfied.
Make dinner the easiest-to-digest meal of the day. Easy-to-digest
foods include light proteins (if you must have protein with your
dinner) such as fish, warm and cooked foods, soups, and sautéed
greens (which interestingly have a calming effect). Eat dinner at
least three hours before bed.
Breakfast, while not as important as the most substantial meal of
the day between 10 a.m. and 2 p.m., is important, primarily for
Pitta and Vata. For these types, it should be warm, nourishing,
and easy to digest. Kapha may simply enjoy a bowl of fruit or a
light grain porridge.
Always sit to eat your meals. In general, it is very important to
take the time to sit down when eating to be fully present at your
meal. Sit and enjoy the process of eating and noticing what is on
your plate. Sitting in your car to eat doesn't count.
Walk after meals. Taking a short walk after lunch and dinner will
encourage digestion.
Sleep on your left side. This will help promote digestion. When
you sleep on your left side, your major organs are supported and
your digestive juices flow naturally.
You might not be able to make huge shifts and do everything on
this list, but even something as simple as avoiding cold water and
sinning warm water throughout the dav can have a nrofound effect sept sree cee
on the body. The healing benefits of eating at least two to three
meals a day (which might be more or less than you are used to), not
snacking between meals, and having a light dinner at least three
hours before bed can make an enormous difference in your health
and well-being. Eating this way allows your body to work most
efficiently, stoking your digestive “fires” at meals and digesting your
food properly, giving it time to work on detoxing and repairing
tissues between meals.
Trying some of these dietary guidelines for a few weeks can shift
your awareness to a higher level, preparing you to make further
changes and delve more deeply into an Ayurvedic lifestyle. You'll
have a chance to start a 21-day routine in chapter 4, and then it’s up
to you if you want to take this new, health-enhancing lifestyle even
further, Here are a few more recommendations to help you make
the shift:
* Ifyou are a coffee drinker, add a pod of cardamom to your
unground coffee beans before grinding them, or a pinch of
ground cardamom to your brewed coffee. This spice reduces the
acid in the coffee, making it easier on the stomach.
OSgAE ROW any SERS pO eee
Eat ghee daily. To learn more about this amazing oil, see All
About Ghee. Incidentally, do not combine equal parts ghee and
honey in a meal, as this can increase toxins in the body. The
ancient texts strongly advise against doing this, so please don't try
it!
Begin your day with the Ayurvedic jam chyawanprash.
Chyawanprash has many ingredients that work together to
promote optimal health by rejuvenating the tissues and
strengthening many functions of the body. A tablespoon of
chyawanprash every morning, licked off the spoon while sipping
hot water, can benefit everyone. (There are several brands you
can purchase; see the resources.)
End your day by drinking Golden Milk and taking triphala, a toner
for the bowels, and the most widely used Ayurvedic supplement (see here), Available in tablets and powder, triphala is made from
three detoxifying and tonifying fruits that help you more
effectively absorb and assimilate nutrients and get rid of waste
through healthy bowel movements. Two tablets should be about
right, but an Ayurvedic practitioner may prescribe more or less to
maintain health.
If you like a glass of wine or beer, knowing which dosha you are
can help you make a good choice: Vata does best with sweet
wines, Pitta does best with beer, and Kapha does best with dry
wines. None of the doshas do well with hard alcohol unless it is
prescribed by an Ayurvedic practitioner. Ayurvedic concoctions
called arishtams or kashayams are highly effective fermented
medicines, but they should be used only under guidance.
All About Ghee
Ghee is clarified butter. You'll find a recipe to make this
delicious golden elixir ame oR eel aiole
purchase in your grocery store (buy only organic). Ghee is used
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