AYURVEDAWELLNESS SOLUTIONS FROM
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
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 off 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 tCellulite t
Swelling of hands and feet t4Pre throats t
Breast tenderness or swelling t$Ironic cold t
Joint pain that moves t%Sy, thin and wrinkled skin t
around the body
Achy feet in the morning tTiredness t
Headaches t#MPating around the abdomen
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
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
9. Learn the value of eating meals versus snacks 10. Achieve optimal health with a complete Ayurvedic
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.
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.
There are three principles that govern the properties of each of the three growing seasons:
Spring wet and heavy Kapha To stick: damp
Summer hot Pitta Fire: hot like
Winter cold and dry Vata Air: dry like
Body Type Questionnaire
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.
a. Write this number in the Subtotal row at the bottom of
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 steadyFairly Steady,
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, running, jumping violent, adventurous Include water, clouds, relationships, romance Sleep Interrupted, light mediumSound, Sound, heavy, long
Speech sometimes Fast, missing words
clear-cut Slow, clear, sweet
Voice High pitch Medium pitch Low pitch
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
Goals distractedEasily 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 supervisedWhile Alone In groups
Preference Aversion to cold Aversion to heat Aversion to damp, cool Reaction to
Stress Excites quickly Medium Slow to get excited Financial spends quicklyDoesn’t save, Saves, but bigspender accumulates wealthSaves regularly,
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:
CATEGORY WINTER/VATA SUMMER/PITTA SPRING/ KAPHA
Moods Change quickly Change slowly unchangingSteady, Reacts to
Stress With Fear Anger Indifference More Sensitive to Own feelings Not sensitive feelingsOther’s When Threatened,
Tends to Run Fight Make peace
Spouse/Partner Clingy Jealous Secure Expresses
Affection With words With gifts With touch When Feeling
Hurt Cries Argues Withdraws
Trauma Causes Anxiety Denial Depression
Timid Outwardly Inner
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 orvery 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 Resting Pulse Men 70-90 60-70 50-60 Women 80-100 70-80 60-70
Veins and Tendons prominentVery prominentFairly Well covered PHYSICAL
CATEGORY WINTER/VATA SUMMER/PITTA SPRING/ KAPHA
Exercise Tolerance Low Medium High
Endurance Fair Good Excellent
Strength Fair than averageBetter 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
Brawny/bulky with higher fat
Runs like a Deer Tiger Bear
Body Size Small frame, lean or long Medium frame Large frame,
Reaction Time Quick Average Slow
PROFILE WINTER/VATA SUMMER/PITTA SPRING/ KAPHA
Behavioral Mental Emotional Physical Fitness TOTAL:
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.
Performs activities with medium speed
Aversion to hot weather Prefers cold food
and drink Sharp hunger
Dislikes skipping meals Medium time to grasp
Medium memory Tendency towards
reddish hair and complexion Has more moles
Good public speakers Inclined towards
irritability and anger Enterprising and sharp
Characteristics of Summer or Pitta Type
Solid, heavier build Greater strength
and endurance Slow, methodical
Oily, smooth skin Slow digestion and
mild hunger Tranquil, steady
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
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
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
Ten Mind/Body TypesBasic 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
What a Balanced Winter or Vata Type Feels Like:
Mental alertness t Proper formation of t body tissues Normal elimination t Sound sleep t Strong immunity t Sense of exhilaration t
What an Imbalanced Winter or Vata Type Feels Like:
Dry or rough skin t Insomnia t Constipation t Gas, bloating t
Dry and cracking joints t Fatigue t Tension headaches t Intolerance of cold t Degenerative arthritis t Underweight t Fear t Anxiety t Nervousness t Worry t
Vata Body Type Balance
How To Balance Your Winter or Vata Body Type:
Eat more of the foods t
from the winter grocery list in the winter – choose items that calm and pacify the nervous system.
Give yourself a daily sesame t
Establish a daily routine of t
regular meals, meditation, exercise and regular sleep habits.
Eat three relaxing, regular t
meals a day.
Avoid stimulants, excessive t
travel, cold and dry weather, and sensory overload.
Pitta Body Type Balance
What a Balanced Summer or Pitta Type Feels Like:
Normal heat and t thirst mechanisms Strong digestion t Lustrous complexion t Sharp intellect t Contentment t
What an Imbalanced Summer or Pitta Type Feels Like:
Peptic ulcers, heartburn t
Visual problems t
Excessive body heat t Premature graying t or baldness Anger t Frustration t Short temper t
Hostility and irritability t
How To Balance Your Summer or Pitta Body Type:
Eat more of the foods from t
the summer grocery list in the summer.
Avoid hot weather and t
Exercise in the cool part of t
Do not over exercise or be t
Avoid stimulants and spicy t
Practice daily meditation, t
yoga and breathing. Follow the Ayurvedic t
Do not strain, overwork or t
Stop and take time to eat t
regular meals and avoid snacking.
What a Balanced Spring or Kapha Type Feels Like:
Muscular strength t
Vitality and stamina t
Strong immunity t
Affection, generosity, t
courage and dignity Stability of mind t
Healthy, normal joints t
What an Imbalanced Spring or Kapha Type Feels Like:
Oily skin t General lethargy t Slow digestion t Nausea t Sinus congestion t Nasal allergies t Asthma t Weight gain t Depression t
Cysts and other growths t
How To Balance Your Spring or Kapha Body Type:
Eat more of the foods from t
the spring grocery list in the spring.
Practice more vigorous t
Do not sleep past sunrise. t
Avoid snacking between t
Eat a lighter supper and large t
relaxing lunch. Get to bed early – t
before 10 p.m .
Choose an Exercise
for Your Body Type
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.
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.
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 .
Rise before the sun rises. t
Drink a full glass (8 oz.) of room temperature or warm water. t
Clean your face, mouth and nasal passages, and scrape t
your tongue. Perform the
t Everyday Yoga program for 15 minutes. t
Take a nasal-breathing walk or run for 1/2 hour, 3-4 times t
Take a warm shower or bath with skin brushing and self-massage. t
Have a nutritional breakfast according to your body type t
Have a relaxing and complete meal at lunchtime: 11 a.m. - 2 p.m. t
Relax for 1/2 hour after lunch (resting on left side t
No snacking between lunch and dinner. t
Meditate in late afternoon before evening meal for 10-20 minutes. t
Dinner should be between 5 and 7 p.m.. This should not be a t
No snacking between dinner and bed. t
Allow two hours after your meal before going to bed. t
Go to bed around 10 p.m. t
Eat in a calm, quiet and settled environment – never eat t
Do not work, read or watch TV during meals. t
Always eat sitting down. t
Eat at approximately the same times each day. t
Sip warm water throughout your meal t
Favor freshly cooked and prepared meals. t
Eat until you are about three-quarters full. t
Avoid ice-cold food or drink, as they interfere with digestion. t
Eat three meals a day and avoid snacking. t
Eat at a moderate pace. t
Be aware of eating too quickly or too slowly. t
Sit quietly for a few minutes after eating. t
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,
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 ghee Day Two 2 teaspoons melted ghee Day Three 3 teaspoons melted ghee Day Four 4 teaspoons melted ghee
After the Ghee:
t Everyday Yoga program for Detox – 15 minutes t Breathing exercise – 5 minutes
t Meditation – 10-20 minutes
t Nasal breathing exercise – 10-30 minutes t Skin Brushing
t Self-Massage t Bath
t Enjoy a light breakfast
t Sip hot water every 10-15 minutes throughout each day of the cleanse
t 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 effect. 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.
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
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.
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.
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.
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
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
Six Ayurvedic Tastes:
sugar, milk, butter, rice, breads, pasta
yogurt, lemon, cheese
spicy foods, ginger, hot peppers, cumin
green leafy vegetables, turmeric
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.
(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
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 *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
Vinegar Chamomile *Turmeric LEGUMES Black Tea
*Cinnamon Mung – split,
yellow Coffee (moderation) Clove Tofu Water (warm or
Spring Grocery List
Here are the foods I recommend eating during the spring. 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. VEGETABLES 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
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,
Dill *Chilies, dried *Radishes Eggs
(moderation) BEVERAGES Fennel Cilantro Seaweed Black Tea
Fenugreek *Collard Greens Snow Peas Lamb
(moderation) Coffee (moderation) Garlic *Corn *Spinach
Water (room temp. to hot)
Ginger *Dandelion *Swiss Chard Turkey Horseradish *Endive *Turnips Marjoram Fennel *Watercress Mustard
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) Saffron *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
(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 *Seaweed *Guavas MEATS *Coriander *Celery *Snow Peas *Mangoes Beef
(moderation) Cumin Chicory Spinach
*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) *Mint Green Beans *Pomegranates
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 difference 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.
360 Interlocken Blvd.
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