for detox - dr. john douillard's lifespa · in 2004, followed by the encyclopedia of ayurvedic...

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for detoxAYURVEDA

WELLNESS SOLUTIONS FROM

with Dr. John Douillard D.C. Ph.D.

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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 change of seasons, we see trees shed their leaves, birds

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.

Dr. John Douillard, DC., 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

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.

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Ayurveda and Detox

From 3-day home cleanses to 21-day resident programs,

DVD that accompanies this booklet, you will learn a simple

4-day, Ayurvedic detox program designed to reset your

body’s ability to burn fat. Fat is the body’s detox fuel that we

store when under stress. Living in a stressful world with an

unprecedented amount of toxic exposure makes regular

rid your body of toxic waste. When your system is functioning

properly, toxins are drained o! your colon and processed

through 500 lymph nodes. They are then neutralized by white

blood cells and eliminated. If your lymphatic system is

compromised by stress or poor digestion, then your body is

at risk from toxic exposure. Some signs that you are in need

Itching, skin rashes or hives Cellulite

Swelling of hands and feet re throats

Breast tenderness or swelling ronic cold during menstruation

Allergies Constipation

Joint pain that moves y, thin and wrinkled skin around the body

Achy feet in the morning Tiredness

Headaches ating around the abdomen

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To prevent your lymphatic system from getting congested, the accompanying DVD illustrates how to:1. Determine and understand your body type requirements

2. Discover what seasonal foods work naturally with your type

3. Find out how to prevent the toxic impact of stress

4. Perform 15-Minute Everyday Yoga for Detox

5. Practice meditation and breathing techniques

6. Learn how to exercise and detox the body while burning fat

7. Introduce a 4-day lymphatic, deep-tissue detox program

8. Employ lymph-moving, skin-brushing and self-massage techniques

9. Learn the value of eating meals versus snacks

10. Achieve optimal health with a complete Ayurvedic daily routine

Seasonal Cycles

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.

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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

The 3-Season Diet

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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. you circled.

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

4.

5. Note the column you have the most points in, and then

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CATEGORYWINTER/

VATASUMMER/

PITTASPRING/ KAPHA

Mental Activity

Quick mind,restless

Sharp intellect,

aggressive

Calm, steady, stable

MemoryShort-term

is best

Good general

memory

Long-term is best

ThoughtsConstantly changing

Fairly steady

Steady,

ConcentrationShort-term focus best

Better than average mental

concentration

Good ability for long-term

focus

Ability to LearnQuick grasp of learning

Medium to moderate

grasp

Slow to learn new things

Dreams

Fearful,

running, jumping

violent,

adventurous

Include water, clouds, relationships,

romance

SleepInterrupted,

lightSound,

mediumSound, heavy,

long

SpeechFast,

sometimes missing words

Fast, sharp, clear-cut

Slow, clear, sweet

Voice High pitchMedium

pitchLow pitch

MENTAL SUBTOTAL:

7

CATEGORYWINTER/

VATASUMMER/

PITTASPRING/ KAPHA

Eating Speed Quick Medium Slow

Hunger Level IrregularSharp, needs

food when hungry

Can easily miss meals

Food & Drink Prefers warm Prefers coldPrefers 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 DriveVariable or

lowModerate Strong

Works BestWhile

supervisedAlone In groups

Weather Preference

Aversion to cold

Aversion to heat

Aversion to damp, cool

Reaction to Stress

Excites quickly Medium Slow to get excited

FinancialDoesn’t save,

spends quicklySaves, but big

spenderSaves 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

BEHAVIORALSUBTOTAL:

7

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CATEGORYWINTER/

VATASUMMER/

PITTASPRING/ KAPHA

Moods Change quickly Change slowlySteady,

unchanging

Reacts to Stress With

Fear Anger Indi!erence

More Sensitive to Own feelings Not sensitiveOther’sfeelings

When Threatened, Tends to

Run Fight Make peace

Relations with Spouse/Partner

Clingy Jealous Secure

Expresses A!ection

With words With gifts With touch

When Feeling Hurt

Cries Argues Withdraws

Emotional Trauma Causes

Anxiety Denial Depression

TimidOutwardly Inner

EMOTIONAL SUBTOTAL:

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CATEGORYWINTER/

VATASUMMER/

PITTASPRING/ KAPHA

Amount of Hair Average Thinning Thick

Hair Type Dry Normal Oily

Hair ColorLight brown,

blondeRed, auburn

Dark brown,black

SkinDry, rough,

or bothSoft, normal

to oilyOily, moist,

cool

Skin TemperatureCold hands/

feetWarm Cool

Complexion Darker Pink-red Pale-white

Eyes Small Medium Large

Whites of Eyes Blue/brown Yellow or red Glossy white

Size of TeethVery large or

very smallSmall-medium Medium-large

Weight Thin, hard to

gainMedium

Heavy, gains easily

Eliminationdry, hard,

thin, easliyconstipated

Many during day, soft

to normal

Heavy, slow, thick, regular

Resting Pulse

Men 70-90 60-70 50-60

Women 80-100 70-80 60-70

Veins and TendonsVery

prominentFairly

prominentWell covered

PHYSICAL SUBTOTAL:

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CATEGORYWINTER/

VATASUMMER/

PITTASPRING/ KAPHA

Exercise Tolerance Low Medium High

Endurance Fair Good Excellent

Strength FairBetter

than averageExcellent

Speed Very good Good Not so fast

CompetitionDoesn’t like competitive

pressure

Driven competitor

Deals easily with competitive

pressure

Walking Speed Fast AverageSlow and

steady

Muscle ToneLean, low body fat

Medium, with Brawny/bulky with higher fat

percentage

Runs like a Deer Tiger Bear

Body SizeSmall frame, lean or long

Medium frameLarge frame,

Reaction Time Quick Average Slow

FITNESS SUBTOTAL:

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PROFILEWINTER/

VATASUMMER/

PITTASPRING/ KAPHA

Behavioral

Mental

Emotional

Physical

Fitness

TOTAL:

Your Primary body Type is the column you scored highest.

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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

Propensity toward worry

Tendency toward constipation

Tendency toward light and interrupted sleep

Characteristics of Winter or Vata Type

What is Your Mind/Body Type?

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

Spring/Kapha body types are heavier, more mellow and

easygoing; they retain more water and tend toward congestion

and weight gain.

VVVVAAAATTTTVVVVVVVV AAAATTTTTTTT PPPPPIIIITTTTTTTTTTTTTTT AAAAATTTTTTTTT KKKKAAAAPPPPHHHHKKKK AAAA

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Moderate build

Performs activities with medium speed

Aversion to hot weather

Prefers cold food and drink

Sharp hunger and digestion

Dislikes skipping meals

Medium time to grasp new infomation

Medium memory

Tendency towards reddish hair and complexion

Has more moles and freckles

Good public speakers

Inclined towards irritability and anger

Enterprising and sharp in character

Characteristics of Summer or Pitta Type

Solid, heavier build

Greater strength and endurance

Slow, methodical in activity

Oily, smooth skin

Slow digestion and mild hunger

Tranquil, steady personality

Slow to grasp new information, slow to forget

Slow to become excited or irritated

Sleep is heavy and long

Hair is plentiful and wavy

Characteristics of Spring or Kapha Type

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As we are not all the same, the Ayurvedic system of mind/

body typing explains why each of us is di!erent and how

these di!erences can be used to tailor a balanced approach

to weight loss.

There are ten possible combinations of the three basic

physiological 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

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

Understanding Your Mind/Body Type

What a Balanced Winter or Vata Type Feels Like:

Mental alertness Proper formation of body tissuesNormal elimination Sound sleep Strong immunity Sense of exhilaration

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

Vata Body Type Balance

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How To Balance Your Winter

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.

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

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 mechanismsStrong digestion Lustrous complexion Sharp intellect Contentment

What an Imbalanced Summer or Pitta Type Feels Like:

Rashes

Peptic ulcers, heartburn Visual problems Excessive body heat Premature graying or baldnessAnger 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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What a Balanced Spring or

Kapha Type Feels Like:

Muscular strength

Vitality and stamina

Strong immunity

A!ection, generosity,

courage and dignity

Stability of mind

Healthy, normal joints

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

How To Balance Your Spring

or Kapha Body Type:

Eat more of the foods from

the spring grocery list in the

spring.

Practice more vigorous

daily exercise.

Do not sleep past sunrise.

Avoid snacking between

meals.

Eat a lighter supper and large

relaxing lunch.

Get to bed early –

before 10 p.m .

Kapha Body Type Balance

Choose an Exercise for Your Body Type

VataWinter 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.

PittaSummer 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 .

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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.

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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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.

Four-Day Detox This 4-day cleanse stimulates your body to burn fat and purify

its deep tissues. Start each morning by drinking a small

into a digestive detox process of fat metabolism. During these

four days, refrain from consuming any other fat except the

morning dose of ghee. This way your body stays in fat metabo -

lism all day – burning fat and detoxifying. Your nonfat diet

should consist of steamed or cooked veggies, salad, hot cereal,

foods allowed.

Guidelines for Proper Digestion

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Ghee Cleanse (Oleation)

digesting fat). You can drink the ghee with warm soy or rice milk. Flax seed oil can also be substituted for the ghee.

First thing in the morning drink:Day One 1 teaspoon melted gheeDay Two 2 teaspoons melted gheeDay Three 3 teaspoons melted gheeDay Four 4 teaspoons melted ghee

After the Ghee: Everyday Yoga program for Detox – 15 minutes Breathing exercise – 5 minutes Meditation – 10-20 minutes Nasal breathing exercise – 10-30 minutes Skin Brushing Self-Massage Bath Enjoy a light breakfast Sip hot water every 10-15 minutes throughout each

day of the cleanse Eat three non or low-fat meals each day

Note: If your blood sugar is low and you are uncomfortable eating a nonfat diet, have a piece of lean meat with your meals as needed.

Each Evening: Take a hot Epsom salt bath – 1 quart per bath for 20 minutes.

On the Evening of Day Four:detoxifying laxative: Drink 1/2 cup - 1 cup of prune juice. 1-4 hours later you should experience a laxative e!ect. This will remove toxins that the ghee has loosened in the body Continue to eat lightly for a few days as you transition back into your regular diet.

Four-Day Detox

2828

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

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 your skin.

1. Use warm oil. Warm it each day by placing it in a larger 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. 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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Daytime: Kapha (Spring) time: 6 a.m.* — 10 a.m. The best time to exercise, not to sleep.

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

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

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

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 a.m. — 6 a.m.* The best time to wake up – with the sun and birds.

*6 a.m. = sunrise, 6 p.m. = sunset

Daily Cycles

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 o! 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 o! 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 and hot spices. Eat more foods o! the summer grocery list.

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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 A!ect 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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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 *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

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

*An asterisk means it is best to eat more of this food.

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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 *Flax *Flax *Ginger

Nectarines *Lamb Lotus Seed *Mustard Horseradish

*Oranges *Lobster *Macadamias *Olive Marjoram

*Papayas *Ocean Fish *Peanuts, raw *Peanut Mustard

Peaches *Oysters *Pecans Nutmeg

Pears, ripe *Pork *Pinons *Sesame Oregano

*Persimmons *Shrimp *Pistachios Soy Peppermint

Pineapples *Turkey Poppy Seeds

Plums *Venison *Walnuts SPICES Rosemary

Strawberries HERB TEAS CONDIMENTS *Anise *Sa!ron

*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

Co!ee (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



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

*Parsley LEAN MEAT & FISH

Pinons Coriander

*Celery *Peas Chicken Pumpkin Cumin

*Chicory *Potatoes, baked

Duck (moderation)

Dill

*Chilies, dried *Radishes Eggs (moderation)

BEVERAGES Fennel

Cilantro Seaweed Black Tea (moderation)

Fenugreek

*Collard Greens Snow Peas Lamb (moderation)

Co!ee (moderation)

Garlic

*Corn *Spinach (moderation)

Water (room temp. to hot)

Ginger

*Dandelion *Swiss Chard Turkey Horseradish

*Endive *Turnips Marjoram

Fennel *Watercress Mustard

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SPICES (cont.) LEGUMES HERB TEAS OILS SWEETENERS

Nutmeg *All Sprouted Beans

HERB TEA Canola *Honey - Raw

Oregano Adzuki Alfalfa *Corn Maple Syrup

Peppermint Black Gram *Cardamom Flax Molasses

Poppy Seeds Garbanzo *Chicory Mustard DAIRY

Rosemary Fava *Cinnamon Ghee (moderation)

Sa!ron *Goya *Cloves Soy Lowfat yogurt (moderation)

Sage *Kidney *Dandelion Rice/Soy milk

Spearmint *Lentils *Ginger CONDIMENTS *Goat milk

Thyme *Lima *Hibiscus Carob

Turmeric *Mung *Orange Peel Pickles

Turmeric Split Pea *Strawberry Leaf

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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

*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)

Sa!ron

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) *Mint

Green Beans *Pomegranates (sour)

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


36

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

Kidney *Hibiscus *Soy *Rice/Soy Milk

Lentils *Mint BEVERAGES

Lima Molasses Ghee Water (room temperature or cool)

Feel the di!erence Ayurveda can make in your life. For greater

more at Gaiam.com and LifeSpa.com. Contact Dr. John Douillard at (303) 516-4848 in Boulder, Colorado.

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