ayurvedic guide to healthful living

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Leonard Marsh
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1 ayurvedic guide to healthful living

2 ayurveda overvie ew Ayurveda originated in India more than 5, 000 years ago and is the oldest continuously practiced health-care system in the world. Drawn from an These imbalances are the precursor to disharmony and disease in the m vataa understanding of nature s rhythms and laws, Ayurveda is built around the five elements of ether (space), air, fire, water, and earth. It is understood in Ayurveda that humans, as natural beings, are gov- erned by the same rules and laws as all other natural beings. If wee choose to ignore these laws, then imbalances will begin to appear. mind and body. This system of medicine understands our deepest connec- tions with the whole universee and the influences of the energies that make up this universe. We are considered a microcosm of the macrocosm. The Ayurvedic worldview is based on the archetypal elements of ether, air, fire, water, and earth. Ether and earth are static in nature, whereas air, fire, and water are dynamic and ever changing. These elements have inherent energies that govern their functions. We are all made up of these energies, but each person has slightly different proportions of the individual elements, making everyone unique in their own constitutional makeup. pit tta An Ayurvedic approach treats each person by taking nto account unique psychological, emotional, and physical conditions. Imbalances in the body are evaluated through the system of the elements. Because our world and bodies are constantly adjusting to new environments, when these environments become imbalanced we feel it in some way. Ayurvedic medicine concentrates on prevention and understanding one s own makeup and focuses on how the outer world and environment affect one s daily life.. The goal of Ayurveda is to teach people how to attain optimal health through a deeper understanding of themselves and their own particular natures in relationship to the world around them. It is a system based on natural healing through strengtheningg the body, mind, and spirit and allowing the body s own healing mechanisms to work to kapha their fullest potential. enter for yoga & health

3 statement of understanding I understand that is an Ayurvedic Consultant and educator who provides me with information on the Ayurvedic approach to health care, which may affect my diet and health in a positive way. I understand that is not a medical doctor or licensed medical prac- titioner, has not presented herself/himself as such, and does not seek to diagnose, treat, or prescribe for disease, disorder, or other pathological conditions. I agree that I am interested in enhancing my own abilities to heal and establish health in mind and body, and this is the reason I have sought out these Ayurvedic consulting services. I agree that I may consult a licensed physician for any concern, at any time, about any disease or pathology that now exists or arises at any time during my professional relationship with Furthermore, I understand that encourages regular medical checkups from a licensed medical professional of my choice, and that any medication that I am now taking upon my licensed physi- cian's advice, or will take in the future, is taken strictly according to my licensed physician's directions. Furthermore, I understand that only a licensed physician of my choice can advise me on medication dosages or the discontinuance or resumption of such medication. My signature below acknowledges the above statements as fully read and understood. Client's signature Date Ayurvedic Consultant's signature Date

vata pitta kapha Body frame Thin, tall, or short Medium Heavy, broad Weight Skin Hair Eyes Hard to gain, easy to lose Cold, dark/sallow, tans easily Dry, frizzy, thin, dark Small, brown, gray,

4 how to determine your constitution When answering these questions, go as far back as you can remember, to your youth and early adult years. You want to identify those characteristics that you were born with. This will help in identifying your constitution. Pick one per category, then add up your score at the bottom. vata pitta kapha Body frame Thin, tall, or short Medium Heavy, broad Weight Skin Hair Eyes Hard to gain, easy to lose Cold, dark/sallow, tans easily Dry, frizzy, thin, dark Small, brown, gray, violet, unusual color Easy to gain, easy to lose Warm, light, sunburns easily Straight, fine, premature graying Green, hazel, almond-shaped Easy to gain, hard to lose Cool, fair, oily, thick Oily, wavy, thick Big, dark, blue Appetite Irregular Intense Consistent Evacuation Constipated, irregular, small quantity Loose, regular, large quantity Slow, regular, moderate quantity what are doshas? The five elements of ether, air, fire, water, and earth combine to make up the Ayurvedic energy archetypes known as doshas. Doshas are the organizing principles in nature and the primary life energies in the body. These doshas control the creation, maintenance, and destruction of bodily tissue and elimination of wastes as well as psychological aspects such as emotions, understanding, and love. vata composed of ether and air means that which moves things qualities dry, light, cold, rough, subtle mobile, erratic site in body colon, thighs, hips, ears, bones, and organs of touch. Primary site is the colon. Sweat Scanty Profuse Moderate pitta Temperament Fearful, composed of fire and water indecisive, nervous, means that which digests things perceptive Memory Learns quickly, forgets quickly Angry, intelligent, arrogant, purposeful Learns quickly, forgets slowly Speech Erratic, talkative Articulate, decisive Climate Dislikes Dislikes heat dryness, cold and humidity Activity Restless and active Competitive Routines Dislikes routine Likes planning and organizing Total Greedy, calm, stable, stubborn Learns slowly, forgets slowly Slow, cautious Dislikes humidity Calm and likes leisure activity Works well with routine qualities oily, sharp, penetrating, hot, light, unpleasant odor site in body small intestine, stomach, sweat, sebaceous glands, blood, lymph, and organs of vision. Primary site is the small intestine. kapha composed of earth and water means that which holds things together qualities cold, wet, heavy, dull, sticky, soft, firm, solid site in body chest, throat, head, sides, pancreas, stomach, lymph, fat, nose, and head. Primary site is the stomach.

5 vata-pacifying diet (winter diet) Favor foods that are warm, heavy, and oily and that have the tastes of sweet, sour, and salty. Minimize foods that are cold, dry, and light and that have the tastes of spicy, bitter, and astringent. Specific Recommendations Fruit Most fruit is good. Avoid dried fruit, apples (raw), melons, and cranberries. Vegetables Cooked is preferred. Avoid too many raw vegetables, mushrooms, and lettuce. Grains Favor basmati rice, brown rice, oats, and wheat. Dry grains, granola, corn chips, barley, buckwheat, corn, millet, and rye may cause difficulties. Beans Mung beans are good. Small beans and tofu are generally good but can sometimes cause difficulty in excess. Avoid fava beans, kidney beans, navy beans, pinto beans, lentils, and split peas. Nuts and seeds All nuts and seeds are good, except in excess. Oils All oils are generally good, particularly sesame and almond oil, and ghee. Dairy products All dairy products are good, particularly those that are sour, such as buttermilk, kefir, and plain yogurt. Sweeteners All sweeteners are okay in moderation, but processed white sugar should be avoided in excess. Condiments All condiments are good, including spices, salt, pickles, and vinegar. Animal products All animal products are generally good for grounding vata. Fish, eggs, and chicken are better than red meats. Excerpted from David Frawley s home-study course. pitta-pacifying diet (summer diet ) Favor foods that have a cooling nature and have tastes that are sweet, bitter, and astringent. Minimize foods that are sour, salty, and spicy. Acidic foods like coffee and tomato sauce should be avoided as well as alcohol, fried foods, and processed foods. Specific Recommendations Fruit Sweet and astringent fruits, such as apples, cranberries, and dates, among others, are good. Avoid sour fruits. Vegetables Most vegetables are fine. Some may cause difficulty, such as beets, carrots, chard, eggplant, and others. Avoid chilies, garlic, onions, pickles, and radishes. Grains Favor basmati rice, oats, wheat, corn, and granola. Brown rice, buckwheat, millet, rye, and corn chips may cause difficulty. Beans Most beans are fine, including tofu. Nuts and seeds Pine nuts, pumpkin seeds, and soaked almonds may cause difficulty. Avoid most nuts and seeds, except coconuts and sunflower seeds. Oils Butter, ghee, and coconut, corn, sunflower, and olive oil are good in moderation. Avoid all other oils. Dairy products Favor sweet dairy, especially milk, cream cheese, and cottage cheese. Cultured dairy may cause difficulty. Sweeteners All sweeteners are good except honey, jaggery (naturally refined sugar), and molasses in excess. Condiments Avoid condiments, including spices, salt, and vinegar. Exceptions are coriander, cumin, fennel, mint, turmeric, and soy sauce in moderation. Animal products Generally avoid except egg whites and white meat. Excerpted from David Frawley s home-study course.

Avoid sweet fruits. Vegetables Astringent and pungent vegetables are good, such as alfalfa sprouts, asparagus, and bell peppers, among others.

6 kapha-pacifying diet (spring diet) Favor foods that are light, dry, and warm and tastes that are bitter, astringent, and pungent. Minimize foods that are heavy, sweet, and oily and tastes that are sweet, sour, and salty. Specific Recommendations Fruit Dried fruit, apples, cranberries, raisins, and prunes are good. Avoid sweet fruits. Vegetables Astringent and pungent vegetables are good, such as alfalfa sprouts, asparagus, and bell peppers, among others. Cauliflower, cucumber, eggplant, squash, spinach, and tomatoes may cause difficulty. Avoid okra and sweet potatoes. Grains Favor barley, buckwheat, corn, and rye. Millet, rice, and granola may cause difficulty. Avoid oats and wheat. Beans All beans are good, particularly soybeans, but tofu can aggravate high kapha conditions. Nuts and seeds Favor pumpkin and sunflower seeds. All others should be avoided. Oils Butter, ghee, and coconut, corn, sunflower, and olive oil are fine in moderation. Avoid all other oils. Dairy products Milk should be avoided except goat milk or small quantities of buttermilk. Soy milk is preferred. Sweeteners Should be avoided except raw honey. Animal products Should be avoided. Chicken, eggs, and fish are fine in moderation. Excerpted from David Frawley s home-study course. how to balance the doshas vata Follow a vata-pacifying diet. Massage yourself daily with vata oil, sesame oil, or almond oil. Establish solid daily routines, including regular meals, exercise, meditation, and plenty of rest. Avoid erratic schedules, stimulants, cold and dry conditions, too much travel, and too much sensory stimulation. pitta Follow a pitta-pacifying diet. Keep the body cool as much as possible avoid overheating. Incorporate regular exercise that is not too intense or competitive in nature. Avoid stimulants and acidic foods. Include meditation, walks in nature, or time for self-reflection into your daily routine as much as possible. Establish comfortable daily routines that allow time for self-care. Do not over-schedule your time or drive beyond your natural limits. kapha Follow a kapha-pacifying diet. Incorporate exercise into your daily routine. Vary your routine from time to time. Wake up at or before sunrise. Avoid napping during the day. Eat lighter in the morning and the evening, with your biggest meal at lunchtime.

common imbalances for each dosha Consider re-evaluating yourself over time.

buildup Weight gain General lethargy Slow digestion Nausea Depression tips for improving digestion Eat in a calm and settled environment. Never eat and run.

Chew your food well and be mindful of its smells, tastes, and textures. Focus on eating, not on conversations, television, reading, etc.

7 common imbalances for each dosha Consider re-evaluating yourself over time. vata Dryness Constipation Dry, cracking joints Insomnia Gas, bloating Fear, anxiety, nervousness pitta Heat in body Inflammation Skin problems Eye problems Heartburn Anger, frustration kapha Mucus buildup Weight gain General lethargy Slow digestion Nausea Depression tips for improving digestion Eat in a calm and settled environment. Never eat and run. Allow a few minutes after eating to relax or take a gentle walk. Sip warm water throughout your meal. Eat freshly cooked or prepared meals. Chew your food well and be mindful of its smells, tastes, and textures. Focus on eating, not on conversations, television, reading, etc. Leave one-third of your stomach empty using your hands as your guide. Cupping both hands together is a guide to the amount of food you need. beneficial daily routines Wake up before sunrise. Drink a full glass (eight oz.) of room temperature or warm water upon waking. Rinse your mouth and oil your ears with sesame oil. Clean your face, mouth, and nasal passages, and gargle with salt water. Massage your body with oil. Do some light yoga or stretching. Take a walk or run for a half-hour three to four times per week. Have a nutritious breakfast according to your body type. Have a relaxing and complete meal at lunchtime between 11:00 am and 2:00 pm. Relax for a half-hour after lunch. Meditate in the late afternoon before your evening meal for 20 minutes. Dinner should be between 5:00 and 7:00 pm. This should not be a heavy meal. Allow two hours after your dinner before you go to bed. Go to bed between 10:00 and 11:00 pm. Give thanks.

8 notes personal recommendations diet daily routines herbal supplements exercise

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567 Thomas Street, Coopersburg, PA Phone: GENERAL GUIDELINES FOR HEALTHFUL AYURVING EATING* These are general guidelines for optimum health, happiness, balancing, nourishing the whole physiology. Wash your hands before eating Always sit to eat