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AYURVEDA for weight loss with Dr. John Douillard D.C. Ph.D.

WELLNESS SOLUTIONS FROM

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Introduction to Ayurveda Originating in India more than 5,000 years ago, Ayurveda – the science of life – is the oldest system of medicine practiced in the world today. Ayurveda comes from the root words ayus, meaning life, and veda, or knowledge; it is the science and study of how to live a healthier, more balanced life. According to Ayurveda, living in harmony with nature is the first step to experiencing perfect health. In nature with the change of seasons we see trees shed their leaves, birds fly south and whales migrate to distant waters – their survival depends on it. Our survival, similarly, depends upon being connected to nature. However, we often eat the same food year round and rarely do more than throw on a sweater as the seasons change. Ayurveda teaches us how to live a balanced and healthy life by understanding the simple laws of nature designed to support your optimal health.

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Dr. John Douillard, DC, Ph.D., is the author of The 3-Season Diet and Body, Mind, and Sport, which has sold more than 100,000 copies and is printed in six languages. His book Perfect Health for Kids was released in 2004, followed by The Encyclopedia of Ayurvedic Massage. John is the former Director of Player Development for the NBA’s New Jersey Nets. He received his Ayurvedic training in India and codirected Deepak Chopra’s Ayurvedic center for eight years. In 1998, he launched a preservative-free Ayurvedic skincare line and created an Ayurvedic herbal line in 2003. He has taught Ayurvedic medicine, natural health, fitness and nutrition internationally for more than twenty years. Currently he directs LifeSpa, an Ayurvedic Rejuvenation and Retreat Center that specializes in Ayurvedic and chiropractic medicine. John resides in Boulder, Colorado, with his wife and six children.

Ayurveda and Weight Loss It is understood in Ayurveda that weight gain is due to the combination of an aggravated nervous system and poor digestion. Stress causes the body to produce excessive stress-fighting hormones, which signal it to store fat and crave more sugar. Sugar cravings destabilize the blood sugar, which affects mood, energy, fat metabolism and proper digestion. To lose weight, we have to teach our bodies to burn fat. Fat is the body’s non-emergency fuel. It’s also a detoxifying fuel that provides you with stable energy for long periods of time. To balance your weight in Ayurveda, you must understand the three basics of eating: how, when and what to eat. When combined with Ayurvedic’s harmonious and nature-focused lifestyle, your weight loss plan will become your preferred way of life – not another passing diet trend. To lose weight and gain optimal health, the accompanying DVD illustrates how to: 1. Learn the requirements of your body type 2. Learn the four simple steps to permanent weight loss 3. Plan meals according to seasons and the six tastes 4. Eat relaxed, enjoyable meals with no distractions 5. Eat three times a day with no snacks 6. Consume more fresh seasonal food 7. Eat to ensure optimal digestion and fat metabolism 8. Perform 15-Minute Everyday Yoga for Weight Loss 9. Conduct daily lymph cleansing and self massage techniques 10. Employ Ayurvedic nasal breathing during exercise 11. Practice breathing and meditation techniques 12. Achieve a complete Ayurvedic daily routine

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Seasonal Cycles Every food in nature has a specific medicinal effect to keep your body in balance as we transition from season to season. The foods harvested by season are also antidotes and balance our changing climates. For example, winter is cold and dry. Nuts, which are harvested in the fall, are eaten in the winter to provide the perfect high-fat, high-protein food to insulate our bodies. In the hot summer months, cool fruits and vegetables are bountiful. And in the rainy and muddy months of spring, nature provides a low-fat, low-mucus harvest of sprouts, greens and berries. To bring your body back into balance with nature, proceed to the grocery lists in this booklet and simply begin to eat more of the foods harvested in each season. 3

The 3-Season Diet In nature we harvest foods at the end of the three active growing seasons: spring, summer and fall (winter is typically dormant). Hence, the title of my book, The 3-Season Diet. In the fall, we harvest foods to be stored and eaten all winter. So following Ayurveda, you would eat spring-harvested food from the spring grocery list March through June; summer listed foods July through October; and your winter fare from November through February.

Nature’s Intelligence There are three principles that govern the properties of each of the three growing seasons:

Season

Characteristics

Ayurveda Principle

Translation

Spring

wet and heavy

Kapha

To stick: damp like spring

Summer

hot

Pitta

Fire: hot like summer

Winter

cold and dry

Vata

Air: dry like winter

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Body Type Questionnaire Instructions: 1. For each category, please circle the option that best describes you.

a. Read across the page from left to right. For example, for the category “Mental Activity,” you might circle “quick mind, restless.”



b. If you feel you can equally relate to more than one of the descriptions, circle all that apply to you.

2. Select the description that best describes you within the past few weeks. 3. After finishing a profile, tally up how many descriptions you circled.

a. Write this number in the Subtotal row at the bottom of each profile.

4. After finishing the Profiles, please record and add up all of your profile totals in the Totals Chart. 5. Note the column you have the most points in, and then find the corresponding Body Type.

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Mental Profile

CATEGORY

WINTER/ VATA

SUMMER/ PITTA

SPRING/ KAPHA

Mental Activity

Quick mind, restless

Sharp intellect, aggressive

Calm, steady, stable

Memory

Short-term is best

Good general memory

Long-term is best

Thoughts

Constantly changing

Fairly steady

Steady, stable, fixed

Concentration

Short-term focus best

Better than average mental concentration

Good ability for long-term focus

Ability to Learn

Quick grasp of learning

Medium to moderate grasp

Slow to learn new things

Dreams

Fearful, flying, running, jumping

Angry, fiery, violent, adventurous

Include water, clouds, relationships, romance

Sleep

Interrupted, light

Sound, medium

Sound, heavy, long

Speech

Fast, sometimes missing words

Fast, sharp, clear-cut

Slow, clear, sweet

Voice

High pitch

Medium pitch

Low pitch

MENTAL SUBTOTAL:

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Behavioral Profile CATEGORY

WINTER/ VATA

SUMMER/ PITTA

SPRING/ KAPHA

Eating Speed

Quick

Medium

Slow

Hunger Level

Irregular

Sharp, needs food when hungry

Can easily miss meals

Food & Drink

Prefers warm

Prefers cold

Prefers dry and warm

Achieving Goals

Easily distracted

Focused and driven

Slow and steady

Giving/ Donations

Gives small amounts

Gives nothing, or large amounts infrequently

Gives regularly and generously

Relationships

Many casual

Intense

Long and deep

Sex Drive

Variable or low

Moderate

Strong

Works Best

While supervised

Alone

In groups

Weather Preference

Aversion to cold

Aversion to heat

Aversion to damp, cool

Reaction to Stress

Excites quickly

Medium

Slow to get excited

Financial

Doesn’t save, spends quickly

Saves, but big spender

Saves regularly, accumulates wealth

Friendships

Tends toward short-term friendships, makes friends quickly

Tends to be a loner, friends related to occupation

Tends to form long-lasting friendships

BEHAVIORAL SUBTOTAL:

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Emotional Profile CATEGORY

WINTER/ VATA

SUMMER/ PITTA

SPRING/ KAPHA

Moods

Change quickly

Change slowly

Steady, unchanging

Reacts to Stress With

Fear

Anger

Indifference

More Sensitive to

Own feelings

Not sensitive

Other’s feelings

When Threatened, Tends to

Run

Fight

Make peace

Relations with Spouse/Partner

Clingy

Jealous

Secure

Expresses Affection

With words

With gifts

With touch

When Feeling Hurt

Cries

Argues

Withdraws

Emotional Trauma Causes

Anxiety

Denial

Depression

Confidence Level

Timid

Outwardly self-confident

Inner confidence

EMOTIONAL SUBTOTAL:

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Physical Profile

CATEGORY

WINTER/ VATA

SUMMER/ PITTA

SPRING/ KAPHA

Amount of Hair

Average

Thinning

Thick

Hair Type

Dry

Normal

Oily

Hair Color

Light brown, blonde

Red, auburn

Dark brown, black

Skin

Dry, rough, or both

Soft, normal to oily

Oily, moist, cool

Skin Temperature

Cold hands/ feet

Warm

Cool

Complexion

Darker

Pink-red

Pale-white

Eyes

Small

Medium

Large

Whites of Eyes

Blue/brown

Yellow or red

Glossy white

Size of Teeth

Very large or very small

Small-medium

Medium-large

Weight

Thin, hard to gain

Medium

Heavy, gains easily

Elimination

dry, hard, thin, easliy constipated

Many during day, soft to normal

Heavy, slow, thick, regular

Men

70-90

60-70

50-60

Women

80-100

70-80

60-70

Veins and Tendons

Very prominent

Fairly prominent

Well covered

Resting Pulse

PHYSICAL SUBTOTAL:

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Fitness Profile CATEGORY

WINTER/ VATA

SUMMER/ PITTA

SPRING/ KAPHA

Exercise Tolerance

Low

Medium

High

Endurance

Fair

Good

Excellent

Strength

Fair

Better than average

Excellent

Speed

Very good

Good

Not so fast

Competition

Doesn’t like competitive pressure

Driven competitor

Deals easily with competitive pressure

Walking Speed

Fast

Average

Slow and steady

Muscle Tone

Lean, low body fat

Medium, with good definition

Brawny/bulky with higher fat percentage

Runs like a

Deer

Tiger

Bear

Body Size

Small frame, lean or long

Medium frame

Large frame, fleshy

Reaction Time

Quick

Average

Slow

FITNESS SUBTOTAL:

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Profile Totals:

PROFILE

WINTER/ VATA

SUMMER/ PITTA

SPRING/ KAPHA

Mental

Behavioral

Emotional

Physical

Fitness

TOTAL:

Your Primary body Type is the column you scored highest.

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What is Your Mind/Body Type? In Ayurveda, there are three mind/body types that reflect these three basic principles of nature. People who have more Vata or Winter characteristics tend to be cold and dry because they are governed by air, which moves quickly; they can become restless, nervous and worried. People who are like Summer or more Pitta are hot, fiery, aggressive and competitive. The Spring/Kapha body types are heavier, more mellow and easygoing; they retain more water and tend toward congestion and weight gain.

VATA

PITTA

KAPHA

Characteristics of Winter or Vata Type

 Lighter, thinner build  Performs activities quickly  Tendency toward dry skin  Aversion to cold weather  Irregular hunger and digestion  Quick to grasp new information, also quick to forget 13

 Propensity toward  worry  Tendency toward constipation  Tendency toward light and interrupted sleep

Characteristics of Summer or Pitta Type  Moderate build

 Medium memory

 Performs activities with  medium speed  Aversion to hot weather

 Tendency towards  reddish hair and complexion

 Prefers cold food  and drink

 Has more moles  and freckles

 Sharp hunger  and digestion

 Good public speakers

 Dislikes skipping meals

 Inclined towards irritability and anger

 Medium time to grasp  new infomation

 Enterprising and sharp in character

Characteristics of Spring or Kapha Type

 Greater strength  and endurance

 Slow to grasp new  information, slow to forget

 Slow, methodical  in activity

 Slow to become  excited or irritated

 Oily, smooth skin

 Sleep is heavy  and long

 Solid, heavier build

 Slow digestion and  mild hunger  Tranquil, steady  personality

 Hair is plentiful  and wavy

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Understanding Your Mind/Body Type As we are not all the same, the Ayurvedic system of mind/ body typing explains why each of us is different and how these differences can be used to tailor a balanced approach to weight loss. There are ten possible combinations of the three basic mind/body types. These ten types include specific psychophysiological characteristics. Like an “owner’s manual,” knowing your mind/body type gives you important information about your requirements for optimal health and wellbeing. Based on your totals from the quiz, determine which of the ten possible body types listed below most accurately fit your nature.

Ten Mind/Body Types Basic Types Vata - contains mostly Winter properties Pitta - contains mostly Summer properties Kapha - contains mostly Spring properties Dual - Type Vata-Pitta - contains mostly Winter-Summer properties Pitta-Vata - contains mostly Summer-Winter properties Pitta-Kapha - contains mostly Summer-Spring properties Kapha-Pitta - contains mostly Spring-Summer properties Vata-Kapha - contains mostly Winter-Spring properties Kapha-Vata - contains mostly Spring-Winter properties Tri-Type Vata-Pitta-Kapha - contains Winter-Summer-Spring properties 16

Vata Body Type Balance

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What a Balanced Winter or Vata Type Feels Like: • Mental alertness • Proper formation of body tissues • Normal elimination • Sound sleep • Strong immunity • Sense of exhilaration

How To Balance Your Winter

What an Imbalanced Winter or Vata Type Feels Like: • Dry or rough skin • Insomnia • Constipation • Gas, bloating • Dry and cracking joints • Fatigue • Tension headaches • Intolerance of cold • Degenerative arthritis • Underweight • Fear • Anxiety • Nervousness • Worry

• Establish a daily routine of regular meals, meditation, exercise and regular sleep habits.

or Vata Body Type: • Eat more of the foods from the winter grocery list in the winter – choose items that calm and pacify the nervous system. • Give yourself a daily sesame oil massage.

• Eat three relaxing, regular meals a day. • Avoid stimulants, excessive travel, cold and dry weather, and sensory overload.

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Pitta Body Type Balance What a Balanced Summer or Pitta Type Feels Like: • Normal heat and thirst mechanisms • Strong digestion • Lustrous complexion • Sharp intellect • Contentment What an Imbalanced Summer or Pitta Type Feels Like: • Rashes • Inflammatory skin diseases • Peptic ulcers, heartburn • Visual problems • Excessive body heat • Premature graying or baldness • Anger • Frustration • Short temper • Hostility and irritability

How To Balance Your Summer or Pitta Body Type: • Eat more of the foods from the summer grocery list in the summer. • Avoid hot weather and overheating. • Exercise in the cool part of the day. • Do not over exercise or be overly competitive. • Avoid stimulants and spicy foods. • Practice daily meditation, yoga and breathing. • Follow the Ayurvedic daily routine. • Do not strain, overwork or exhaust yourself. • Stop and take time to eat regular meals and avoid snacking.

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Kapha Body Type Balance What a Balanced Spring or

How To Balance Your Spring

Kapha Type Feels Like:

or Kapha Body Type:

• Muscular strength

• Eat more of the foods from

• Vitality and stamina • Strong immunity • Affection, generosity, courage and dignity

the spring grocery list in the spring. • Practice more vigorous daily exercise.

• Stability of mind

• Do not sleep past sunrise.

• Healthy, normal joints

• Avoid snacking between meals.

What an Imbalanced Spring or Kapha Type Feels Like: • Oily skin • General lethargy • Slow digestion • Nausea • Sinus congestion • Nasal allergies • Asthma • Weight gain • Depression • Cysts and other growths

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• Eat a lighter supper and large relaxing lunch. • Get to bed early – before 10 p.m.

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Choose an Exercise for Your Body Type

Vata Winter types love vigorous activity. They move quickly, tending toward overexertion and overtraining. They can become addicted to exercise, but they don’t need as much exercise as the other types. They need longer and slower duration exercises, such as yoga and hiking.

Pitta Summer types have strong egos and a desire to win. They have lots of energy and muscular strength, but they need to focus on having fun rather than only winning. Team and non-competitive sports are good for Summer types.

Kapha Spring types are a little slower, perhaps lethargic, but they have natural endurance. They are methodical and graceful. They need motivation and regular vigorous exercise.

Note: Use nasal breathing during exercise. If you have to open your mouth during exercise it is a sign that you are incurring unnecessary stress. Let the comfortable rhythm of your nasal breath be the monitor of how much exercise is good and how more exercise could be potentially harmful. More information on choosing an exercise for your body type can be found in my book, Body, Mind and Sport. 24

Beneficial Daily Routines • Rise before the sun rises. • Drink a full glass (8 oz.) of room temperature or warm water. • Clean your face, mouth and nasal passages, and scrape your tongue. • Perform the Everyday Yoga program for 15 minutes. • Practice five minutes of breathing exercises. Meditate for 10-20 minutes. • Take a nasal-breathing walk or run for 1/2 hour, 3-4 times per week. • Take a warm shower or bath with skin brushing and self-massage. • Have a nutritional breakfast according to your body type and season. • Have a relaxing and complete meal at lunchtime: 11 a.m. - 2 p.m. • Relax for 1/2 hour after lunch (resting on left side helps digestion). • No snacking between lunch and dinner. • Meditate in late afternoon before evening meal for 10-20 minutes. • Dinner should be between 5 and 7 p.m. This should not be a heavy meal. • No snacking between dinner and bed. • Allow two hours after your meal before going to bed. • Go to bed around 10 p.m.

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Guidelines for Proper Digestion • Eat in a calm, quiet and settled environment – never eat when upset. • Do not work, read or watch TV during meals. • Always eat sitting down. • Eat at approximately the same times each day. • Sip warm water throughout your meal. • Favor freshly cooked and prepared meals. • Eat until you are about three-quarters full. • Avoid ice-cold food or drink, as they interfere with digestion. • Eat three meals a day and avoid snacking. • Eat at a moderate pace. • Be aware of eating too quickly or too slowly. • Sit quietly for a few minutes after eating.

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Weight Balancing Plan

Step 1. Eat three sit down relaxing meals per day with no snacks in between Step 2. (Proceed only if Step 1 is performed effortlessly) Eat smaller meals at dinner, such as soups and salads Step 3. (Proceed only if Step 2 is performed effortlessly) Enjoy supper before 6 p.m. Have a cup of herbal tea with honey before bed if desired. Step 4. (Proceed only if Step 3 is performed effortlessly) Skip supper 3-7 nights per week for 2-4 weeks. This should be an effortless experience once the blood sugar balances as a result of Steps 1-3. Note: By re-educating the body to function without needing snacks, the body will naturally burn fat in between meals. Fat is the body’s non-emergency and stable fuel. The body loses weight best when the blood sugar is stable, stress is reduced and the 27 body’s fat becomes a preferred source of fuel.

Ayurvedic Skin Brushing and Self Massage Skin brushing with a natural bristle brush or silk glove every morning on dry skin stimulates circulation and lymphatic drainage. This is best done before the daily self-massage. The Ayurvedic oil massage is an essential part of your daily routine for weight loss. This is because the warm, smooth and oily properties of sesame oil are ideally suited to balance the nervous system. The Ayurvedic massage is said to strengthen and balance the entire physiology, improve circulation and vitality, and rejuvenate the skin. 1. Use warm oil. Warm it each day by placing it in a larger container filled with hot water, or by holding it under hot tap water. 2. The self-massage can be done before bathing or during or right after a shower while still wet. 3. Spend proportionately more time on your head and feet than on other parts of your body. 4. Use the open part of your hand rather than your fingertips to massage your entire body. 5. Use circular motions over rounded areas (joints, head) and straight strokes over straight areas (neck, long bones). Apply moderate pressure over most of the body and light pressure over abdomen and heart.

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Daily Cycles Daytime:

Evening:

Kapha (Spring) time: 6 a.m.* — 10 a.m. The best time to exercise, not to sleep.

Kapha (Spring) time: 6 p.m.* — 10 p.m. A restful time to gear down for sleep.

Pitta (Summer) time: 10 a.m. — 2 p.m. The best time to eat your biggest meal of the day.

Pitta (Summer) time: 10 p.m. — 2 p.m. The best time for sleep, as it is an internal cleansing cycle.

Vata (Winter) time: 2 p.m. — 6 p.m.* The time for thinking, mental activity; muscular strength decreases.

Vata (Winter) time: 2 a.m. — 6 a.m.* The best time to wake up – with the sun and birds. *6 a.m. = sunrise, 6 p.m. = sunset

How to Adjust Your Diet for Each Season Vata – Winter Season Favor warm foods and beverages, also heavier and more unctuous (oily) foods. Eat more of the sweet, sour and salty tastes. Avoid dry or cold foods and drinks. Eat fewer foods with pungent, bitter or astringent tastes. Eat more foods off the winter grocery list. Kapha – Spring Season Favor a diet that is lighter and less unctuous (oily) than during other seasons. Choose warm foods and beverages. Eat more foods with the pungent, bitter, and astringent tastes and fewer foods with the sweet, sour and salty tastes. Eat more foods off the spring grocery list. Pitta – Summer Season Favor cool foods and beverages, as well as foods with sweet, bitter and astringent tastes. Include fresh sweet fruits and vegetables that grow in this season. Consume fewer foods with pungent, sour or salty tastes. Eat less of the following foods: yogurt, cheese, tomatoes, vinegar 29 and hot spices. Eat more foods off the summer grocery list.

Six Ayurvedic Tastes: Sweet: sugar, milk, butter, rice, breads, pasta Sour: yogurt, lemon, cheese Salty: salt Pungent: spicy foods, ginger, hot peppers, cumin Bitter: green leafy vegetables, turmeric Astringent: beans, lentils, pomegranate

How The Tastes Affect Your Body Type: Decrease Vata (Winter) with sweet, sour and salty. Increase Vata (Winter) with pungent, bitter and astringent. Decrease Pitta (Summer) with sweet, bitter and astringent. Increase Pitta (Summer) with pungent, sour and salty. Decrease Kapha (Spring) with pungent, bitter and astringent. Increase Kapha (Spring) with sweet, sour and salty.

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Eat With The Seasons The following section contains grocery lists for each of the three seasons of harvest. In the winter months, November through February, eat more foods from the winter grocery list. In the spring from March through June, eat more foods from the spring grocery list; and in the summer, July through October, eat more foods from the summer grocery list. Remember: There are no bad foods, just foods that are better for you when they are in season. So on each of the lists, circle those foods you enjoy in the appropriate season and consciously consume more of those foods. Bon appétit!

Winter Grocery List (November-February) Here are the foods I recommend eating during the winter. Though they are not the only items you can eat, they are the most beneficial foods of the season for your body. *An asterisk means it is best to eat more of this food.

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VEGETABLES

VEGETABLES (cont.)

DAIRY

GRAINS

FRUIT

Artichokes, hearts

Leeks

*Butter

*Amaranth

Apples, cooked

*Avocadoes

Okra

*Buttermilk

Buckwheat (moderation)

Apricots

*Beets

Onions

*Cheese

Millet (moderation)

*Bananas

*Brussels Sprouts

Parsley

*Cottage cheese

*Oats

Blueberries

*Carrots

Potatoes, mashed

*Cream

*Quinoa

Cantaloupe, with lemon

*Chilies

*Pumpkins

*Ghee

Rice

Cherries

Corn

Seaweed, cooked

*Kefir

*Rice, Brown

Coconuts, ripe

Fennel

Squash, Acorn

Milk, not cold

Rye (moderation)

Cranberries, cooked

Eggplant, cooked

*Squash, Winter

Rice/Soy Milk

*Wheat

*Dates

*Garlic

*Sweet Potatoes

Sour Cream

*Figs

FRUIT (cont.)

MEAT & FISH

NUTS & SEEDS

OILS

SPICES (cont.)

*Grapefruit

*Beef

*Almonds

*Almond

*Cumin

*Grapes

*Chicken

*Brazil Nuts

*Avocado

Dill

Guava

*Crabs

*Cashews

*Canola

*Fennel

*Lemons

*Duck

Coconuts

*Coconut

Fenugreek

*Limes

*Eggs

*Filberts

Corn

Garlic

*Mangoes

*Freshwater fish

*Flax

*Flax

*Ginger

Nectarines

*Lamb

Lotus Seed

*Mustard

Horseradish

*Oranges

*Lobster

*Macadamias

*Olive

Marjoram

*Papayas

*Ocean Fish

*Peanuts, raw

*Peanut

Mustard

Peaches

*Oysters

*Pecans

*Safflower

Nutmeg

Pears, ripe

*Pork

*Pinons

*Sesame

Oregano

*Persimmons

*Shrimp

*Pistachios

Soy

Peppermint

Pineapples

*Turkey

Sunflower

Sunflower

Poppy Seeds

Plums

*Venison

*Walnuts

SPICES

Rosemary

Strawberries

HERB TEAS

CONDIMENTS

*Anise

*Saffron

*Tangerines

*Cardamom

Carob

*Asafetida

Sage

SWEETENERS

*Chamomile

Chocolate

*Basil

Spearmint

Honey - Raw

*Cinnamon

Mayonnaise

Bay Leaf

Thyme

*Maple Syrup

*Cloves

Pickles

*Black Pepper

*Turmeric

*Molasses

*Ginger

*Salt

Caraway

Sage

Raw Sugar

*Orange Peel

Vinegar

*Cardamom

Spearmint

*Rice Syrup

BEVERAGES

*Salt

Cayenne

Thyme

Mint

Alcohol (moderation)

Vinegar

Chamomile

*Turmeric

LEGUMES

Black Tea (moderation)

*Cinnamon

Mung – split, yellow

Coffee (moderation)

Clove

Tofu

Water (warm or hot)

Coriander

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Spring Grocery List (March-June) Here are the foods I recommend eating during the spring. Though they are not the only items you can eat, they are the most beneficial foods of the season for your body. *An asterisk means it is best to eat more of this food.

VEGETABLES

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VEGETABLES (cont.)

FRUIT

GRAINS

SPICES

*Alfalfa Sprouts

*Garlic

Apples

Amaranth

Anise

Artichokes

Ginger

Blueberries

Barley

Asafoetida

*Asparagus

*Green Beans

*Dried Fruit (all)

Buckwheat

Basil

*Bean Sprouts

*Hot Peppers

Grapefruit

Corn

Bay Leaf

Beets

Jicama

Lemons, Limes

Millet

*Black Pepper

*Bell Peppers

*Kale

Papayas

Oats, dry

Chamomile

*Bitter Melon

Leeks

Pears

Quinoa

Caraway

Broccoli

*Lettuce

Pomegranates (sour)

Rice, Brown, long grain

Cardamom

*Brussels Sprouts

*Mushrooms

Raspberries

Rye

*Cayenne

*Cabbage

*Mustard Greens

Strawberries

NUTS & SEEDS

Cinnamon

*Carrots

*Onions

All Berries

Filberts

*Clove

*Cauliflower

*Parsley

LEAN MEAT & FISH

Pinons

Coriander

*Celery

*Peas

Chicken

Pumpkin

Cumin

*Chicory

*Potatoes, baked

Duck (moderation)

*Sunflower

Dill

*Chilies, dried

*Radishes

Eggs (moderation)

BEVERAGES

Fennel

Cilantro

Seaweed

Freshwater fish

Black Tea (moderation)

Fenugreek

*Collard Greens

Snow Peas

Lamb (moderation)

Coffee (moderation)

Garlic

*Corn

*Spinach

Ocean fish (moderation)

Water (room temp. to hot)

Ginger

*Dandelion

*Swiss Chard

Turkey

*Endive

*Turnips

Marjoram

Fennel

*Watercress

Mustard

Horseradish

SPICES (cont.)

LEGUMES

HERB TEAS

OILS

SWEETENERS

Nutmeg

*All Sprouted Beans

HERB TEA

Canola

*Honey - Raw

Oregano

Adzuki

Alfalfa

*Corn

Peppermint

Black Gram

*Cardamom

Flax

Molasses

Poppy Seeds

Garbanzo

*Chicory

Mustard

DAIRY

Rosemary

Fava

*Cinnamon

Safflower

Ghee (moderation)

Saffron

*Goya

*Cloves

Soy

Lowfat yogurt (moderation)

Sage

*Kidney

*Dandelion

Sunflower

Rice/Soy milk *Goat milk

Spearmint

*Lentils

*Ginger

CONDIMENTS

Thyme

*Lima

*Hibiscus

Carob

Turmeric

*Mung

*Orange Peel

Pickles

Turmeric

Split Pea

*Strawberry Leaf

Maple Syrup

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Summer Grocery List (July-October) Here are the foods I recommend eating during the summer. Though they are not the only items you can eat, they are the most beneficial foods of the season for your body. *An asterisk means it is best to eat more of this food.

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VEGETABLES

VEGETABLES (cont.)

FRUIT

FRUIT (cont.)

SWEETENERS

Alfalfa Sprouts

*Jicama

*Apples

*Raspberries

Maple Syrup (small amounts)

*Artichokes

*Kale

*Apricots

*Strawberries

Raw Sugar

*Asparagus

*Lettuce

*Blueberries

Tangerines (sweet)

Rice Syrup

Avocados

Mushrooms

*Cantaloupe

Tangerines (sweet)

CONDIMENTS

Bean Sprouts

Mustard Greens

*Cherries (ripe)

GRAINS

Carob

*Beet greens

*Okra

*Cranberries

*Barley

Mayonnaise

*Bell Peppers

Parsley

Dates

Oat

SPICES

*Bitter Melon

Peas

Dried Fruit

*Rice

Anise

*Broccoli

Pumpkin

Figs

Rye

Asafoetida

*Cabbage

*Radishes (moderation)

*Grapes

Wheat

*Chamomile

*Cauliflower

*Seaweed

*Guavas

MEATS

*Coriander

*Celery

*Snow Peas

*Mangoes

Beef (moderation)

Cumin

Chicory

Spinach (moderation)

*Melon (all)

Chicken

Fennel

*Cilantro

*Squash, Acorn

Nectarines

Duck (moderation)

Peppermint

Collard Greens

Squash, Winter

Oranges (sweet)

Eggs (moderation)

Saffron

Corn

Sweet Potatoes

Papayas (small amounts)

Freshwater Fish

Spearmint

*Cucumbers

Swiss Chard

*Peaches (ripe and/or peeled)

Lamb (moderation)

HERB TEA

*Dandelion

Tomatoes (sweet)

*Pears

Pork

*Chicory

Eggplant

Turnip Greens

*Persimmons

Shrimp (moderation)

*Dandelion

Endive

*Watercress

*Pineapple (sweet)

Turkey

*Hibiscus

*Fennel

*Zucchini

*Plums (ripe)

Green Beans

*Pomegranates (sour)

*Mint

NUTS & SEEDS

LEGUMES

LEGUMES (cont.)

OILS

DAIRY

Almonds

*Adzuki

*Mungs

Almond

Butter

*Coconut

Bean Sprouts

*Split Pea

Avocado

Cheese (moderation)

Flax

*Black Gram

*Tofu

Canola

Cottage Cheese

Macadamias

*Fava

HERB TEA

*Coconut

*Ghee

Pinon

*Garbanzo

*Chicory

Flax

Ice Cream

*Pumpkin

Goya

*Dandelion

*Olive

*Milk

*Sunflower

Kidney

*Hibiscus

*Soy

*Rice/Soy Milk

Lentils

*Mint

Sunflower

BEVERAGES

Lima

Molasses

Ghee

Water (room temperature or cool)

Feel the difference Ayurveda can make in your life. For greater detoxification, rejuvenation, and optimal health and wellness, learn more at Gaiam.com and LifeSpa.com. Contact Dr. John Douillard at (303) 516-4848 in Boulder, Colorado.

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Notes