21-Day Spring Cleanse: Part 1 With Amanda Webster, RYT-500 ERYT-200 & Certified Ayurveda Counselor

Transcription

1 21-Day Spring Cleanse: Part 1 With Amanda Webster, RYT-500 ERYT-200 & Certified Ayurveda Counselor 1 TABLE OF CONTENTS PRINCIPLES OF AN AYURVEDIC CLEANSE CHECKLIST (PROCEDURE) FOOD COMBINATIONS TO AVOID... 6 THE DIRTY DOZEN... 7 DOSHA-SPECIFIC FOOD LIST WEEK 2 RECIPES SHOPPING LIST ABOUT AMANDA... 20

2 A cleanse is typically completed during the transitions between seasons in order to eliminate the accumulation of excess elements characteristic to the most recent season and prevent imbalance in the upcoming season. For example, going into spring we eliminate excess congestion and cold left over from the winter and address any dosha-specific imbalances. An Ayurveda-based cleanse should not establish balance in one system at the sacrifice of another. However, if you feel tired, make sure you are eating enough and getting plenty of rest during this cleanse. Taking high-quality care of yourself is essential! Read more about Ayurveda on Amanda s blog at especially if you need to determine your constitution ( dosha in Ayurveda). Goals of a Cleanse: To increase health and vitality To reverse or eliminate the roots of chronic or severe disease To balance all three doshas To reduce the effects of daily stress. 2 Three Phases of a Cleanse: 1. Preparation (Week 1): establishing the routines and self-care practices that will pave the way for the more intensive practices of week Purification (Week 2): includes a kitchari- or soup-and-vegetables-based monodiet and cleansing herbal supplements. The herbal supplements recommended in this cleanse DO NOT interact with other medications that you may be taking. However, as a precaution, do not take turmeric capsules if you are on blood-thinners. 3. Tonification (Week 3): includes post-purification therapies used to strengthen and rejuvenate the body and integration of dosha-specific practices for long-term implementation and health. Contra-indications to Cleansing: 1. Pregnancy or lactation 2. Menstruation: Wait at least 3 days after your period to begin a cleanse; if you know you will start your period during the cleanse, postpone the cleanse. 3. Cancer, auto-immune diseases or weakened immune system; HIV/AIDS 4. Emaciation, anorexia; or extreme obesity 5. Heart conditions such as hypertension, high blood pressure or congestive heart failure

3 Guidelines During the Cleanse 3 1. Get plenty of rest! Be in bed by 10pm (all doshas!) and up by 6am. If you feel tired or like you are trying to catch up on sleep, take naps during the day OR go to bed between 8 and 10pm this is especially true for Vata types. a. Vata Types: Up by 6am b. Pitta Types: Up between 5 and 6am c. Kapha Types: Up between 4 and 5am; especially important for you to exercise for at least minutes as part of your morning routine several times per week. 2. Exercise daily: see checklist. 3. Meal Etiquette: Eat breakfast like a prince, lunch like a king and dinner like a pauper! a. Avoid multi-tasking! b. Turn off TV, avoid checking , working, reading newspaper, etc. c. Sip water as needed but try to drink AFTER the meal; only water or warm tea should be taken with meals. d. If possible, enjoy meals with a loved one. e. Avoid eating between sunset and sunrise each day. f. DO NOT skip meals; eat enough at meals so you do not need to snack in-between. 4. Avoid these foods during the cleanse to fully cleanse and strengthen digestive tract: a. Leftovers b. Packaged, canned, or frozen foods. c. Non-organic; at least avoid the Dirty Dozen (see handout) d. Dairy e. Meat f. Nuts g. Refined sugar h. Oily or fried food i. Incompatible Combinations (see handout) 5. HYDRATE: determine your body weight in pounds, divide by 2, then drink that number in ounces of water each day. 6. Refer to your dosha-specific food lists but remember that in the spring months your dosha may be more influenced by Kapha characteristics, and if this is the case may want to eat from the Kapha food list. 7. WEEK ONE: implement suggestions above, practice self-care according to charts below, plus eat only from your dosha favor column. Focus on eliminating caffeine, processed foods and habits that bring imbalance (such as not getting adequate sleep or exercise). 8. WEEK TWO Monodiet Cleanse Options: These all begin in week two. Remember it is better to adhere to the suggestions the best you can (100%!) but if you stumble, DO NOT QUIT or beat yourself up! Even if you do these things 51% of the time, you are making a positive change! a. Strong Path: kitchari is the ONLY thing you eat for 5-7 days. No caffeine. b. Moderate Path: Kitchari, soup and roasted vegetables from a limited palate (ex, the same five vegetables for the duration of the cleanse) comprise all meals for 5-7 days. No caffeine. c. Mild Path: kitchari is the main dish at lunch, breakfast is fruit or other foods from your dosha list; lunch is supplemented with roasted vegetables or soup; and dinner is light, also from your dosha list. Length of cleanse is 3-5 days long. 1 cup of coffee/black tea per day if needed.

4 Week 1: Morning Routine Checklist 4 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Wake & set intention Wake & set intention Wake & set intention Wake & set intention Wake & set intention Wake & set intention Wake & set intention Scrape tongue Scrape tongue Scrape tongue Scrape tongue Scrape tongue Scrape tongue Scrape tongue Neti pot Neti pot Neti pot Neti pot Neti pot Neti pot Neti pot Drink 8 oz lemon water with 1 tsp coconut oil Drink 8 oz lemon water with 1 tsp coconut oil Drink 8 oz lemon water with 2 tsp coconut oil Drink 8 oz lemon water with 2 tsp coconut oil Drink 8 oz lemon water with 2 tsp coconut oil Drink 8 oz lemon water with 3 tsp coconut oil* Drink 8 oz lemon water with 4 tsp coconut oil* Bowel Movement Bowel Movement Bowel Movement Bowel Movement Bowel Movement Bowel Movement Bowel Movement 5-10 minutes of exercise, pranayama or meditation 5-10 minutes of exercise, pranayama or meditation 5-10 minutes of exercise, pranayama or meditation 5-10 minutes of exercise, pranayama or meditation 5-10 minutes of exercise, pranayama or meditation 5-10 minutes of exercise, pranayama or meditation 5-10 minutes of exercise, pranayama or meditation Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Take a probiotic with breakfast** Take a probiotic with breakfast** Take a probiotic with breakfast** Take a probiotic with breakfast** Take a probiotic with breakfast** Take a probiotic with breakfast** Take a probiotic with breakfast** *This will have a mild to moderate laxative effect, so if you have plans on Saturday, clear your schedule for the evening and drink around 5pm. If no plans, you may drink in the morning as usual. If a smaller amount of coconut oil induced diarrhea, do not increase the amount of oil each day and contact me at (808) or shivatreeyoga@gmail.com for personalized instructions. If you are constipated on the last day, dissolve 1 ½ tablespoons of Epsom salt in 1 cup of warm water instead of drinking 4 tsp of coconut oil. Add a squeeze of lemon juice for taste then drink the mixture. You should have a bowel movement within 30 minutes. **If you are taking Ashwagandha, you should take it in the morning with breakfast, too. Afternoon Routine Checklist Sunday Monday Tuesday Wednesday Thursday Friday Saturday Largest meal of day between 12 & 4pm; no multi-tasking Vata & Kapha: Take Trikatu supplement following lunch Avoid overly-intense physical & mental activity Take a nap if possible OR engage in 15 minutes of pranayama or meditation.

5 Evening Routine Checklist 5 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Moderate exercise or yoga asana BEFORE dinner Light dinner BEFORE sunset Vata & Pitta: self-massage before shower/bath* Kapha: dry brush or loofah during shower/bath Triphala before bed 5 minutes of reflection 5-10 minutes of 3-part breath ( belly breath ) In bed by 10pm Light dinner BEFORE sunset Gentle walk after dinner OR restorative yoga Vata & Pitta: self-massage before shower/bath* Kapha: dry brush or loofah during shower/bath Triphala before bed 5 minutes of reflection 5-10 minutes of 3-part breath ( belly breath ) In bed by 10pm Moderate exercise or yoga asana BEFORE dinner Light dinner BEFORE sunset Vata & Pitta: self-massage before shower/bath* Kapha: dry brush or loofah during shower/bath Triphala before bed 5 minutes of reflection 5-10 minutes of 3-part breath ( belly breath ) In bed by 10pm Light dinner BEFORE sunset Gentle walk after dinner OR restorative yoga Vata & Pitta: self-massage before shower/bath* Kapha: dry brush or loofah during shower/bath Triphala before bed 5 minutes of reflection 5-10 minutes of 3-part breath ( belly breath ) In bed by 10pm Moderate exercise or yoga asana BEFORE dinner Light dinner BEFORE sunset Vata & Pitta: self-massage before shower/bath* Kapha: dry brush or loofah during shower/bath Triphala before bed 5 minutes of reflection 5-10 minutes of 3-part breath ( belly breath ) In bed by 10pm Light dinner BEFORE sunset* Gentle walk after dinner OR restorative yoga Vata & Pitta: self-massage before shower/bath* Kapha: dry brush or loofah during shower/bath Triphala before bed 5 minutes of reflection 5-10 minutes of 3-part breath ( belly breath ) In bed by 10pm *Vata types should use sesame or almond oil during massage; Pitta types should use coconut. Light dinner BEFORE sunset Gentle walk after dinner OR restorative yoga Vata & Pitta: selfmassage before shower/bath* Kapha: dry brush or loofah during shower/bath Triphala before bed 5 minutes of reflection 5-10 minutes of 3-part breath ( belly breath ) In bed by 10pm

6 6 Incompatible Food Combinations When different foods with various tastes, energy, and post-digestive effects are eaten together, it overloads the digestive system. Each type of food, such as carbs, fats and proteins, requires a different enzyme to break down, resulting in weakened agni when taken together. Thus, some food combinations should be avoided: Avoid mixing proteins, especially meat and milk proteins. Avoid ice or extremely cold beverages, this weakens digestion. Milk: bananas, fish, meat, melons, curd, sour fruits, kitchari, yeast bread, cherries, citrus, sour cream, yogurt, and cheese. Melons: grains, starch, fried foods, cheese Melons should be eaten alone or left alone! Starches: eggs, milk, bananas, dates Nightshades (tomato, potato, chilies): milk, yogurt, melon, cucumber Yogurt: milk, sour fruits, melons, hot drinks, meat, fish, mangoes, starch Eggs: milk, meat, yogurt, melons, cheese, fish, bananas Mangoes: yogurt, cheese, cucumbers

7 The Dirty Dozen: Should purchase these organically grown. 7 Apples Celery Cherries Grapes Lettuce Nectarines Peaches Pears Potatoes Spinach Strawberries Sweet bell peppers

8 Dosha-Specific Food Lists 8 Fruit * Indicates foods to be eaten in moderation. Dried fruit Raw apples Cranberries Pears Persimmon Pomegranate Prunes Watermelon Sweet & Sour Apricots Avocado Bananas Berries Cherries Currants Dates Figs (fresh) Grapefruit Grapes Green papaya Kiwi Lemons Limes Melons (sweet) Oranges Papaya Peaches Pineapple Plums Raisins (soaked) Rhubarb Strawberries Sour Apples (sour) Apricots Berries Cherries Cranberries Grapefruit Grapes (green) Currants* Kiwi* Oranges (sour) Peaches Pineapple (sour) Persimmon Plums (sour) Rhubarb Strawberries Sweet & Astringent Apples (sweet) Apricots (sweet) Avocado Bananas* Berries (sweet) Dates Figs Grapes (sweet) Green papaya* Mango Melons Oranges (sweet) Papaya * Pears Lemons* Limes* Plums (sweet) Pomegranate Prunes Raisins Watermelon Sweet & Sour Avocado Bananas Currants* Dates Figs (fresh) Grapefruit Grapes* Kiwi Lemons* Limes* Mangos* Melons Oranges Papayas Pineapple Plums Rhubarb Watermelon Astringent Apples Apricots Berries Cherries Cranberries Figs (dry) Green papaya* Mango Peaches Pears Persimmon Pomegranate Prunes Raisins Strawberries

9 Vegetables 9 Arugula* Beet greens* Bok Choy* Broccoli* Brussel Sprouts Burdock root Cabbage Cauliflower Celery Chili pepper* Collard greens* Corn (fresh)* Eggplant Jicama* Kale* Leafy greens* Lettuce* Mushrooms Onions (raw) Parsley* Peas Peppers (red)* Potato (white) Spaghetti squash* Spinach* Sprouts* Sun dried tomato* Tomatoes Turnips Frozen,dried or raw Cooked Pungent Sweet, bitter & Sweet & Sour astringent Acorn squash Artichoke Asparagus Beets Bell pepper Butternut squash Carrots Cucumber Daikon radish Fennel Green beans Leeks Mustard greens Okra Olives Onions (cooked) Parsnip Potato (sweet) Pumpkin Radish Rutabaga Summer squash Watercress Winter squash Zucchini Beets Beet greens Carrots (raw) Daikon radish* Eggplant Garlic Horseradish Green olives Leeks (cooked)* Mustard greens Onions (cooked)* Onions (raw) Peppers (hot) Peppers (red)* Pumpkin Radish Spinach Sun dried tomato Tomatoes Turnip Turnip greens Bok choy Broccoli Brussel sprouts Burdock root Butternut squash Cabbage Cauliflower Celery Collard greens Corn (fresh) Cucumber Fennel Green beans Jicama Kale Leafy greens Collards Lettuce Mushrooms Okra Olives (black) Parsley Parsnips Peas Peppers (green) Potato (sweet) Potato (white) Rutabaga Spaghetti squash Sprouts Zucchini Acorn squash Artichoke* Butternut squash Cucumber Olives Parsnip* Potato (sweet) Pumpkin Rutabagas Spaghetti squash Tomatoes Winter squash Zucchini Bitter, pungent, astringent or raw Arugula Asparagus Beet greens Beets Bell pepper Bok choy Broccoli Brussel sprouts Burdock root Cabbage Carrots Cauliflower Celery Collard greens Corn (fresh) Daikon radish Eggplant Fennel Garlic Green beans Horseradish Jicama Kale Leafy greens Leeks Lettuce Mushrooms Okra Onions Parsley Peas Peppers (red) Potatoes (white) Radish Sprouts Summer squash Sun dried tomato* Watercress

10 Grains 10 Cereal Barley* Buckwheat Corn Granola Millet Oat bran Oats (dry) quinoa Rice cakes Rye Wheat bran* White flour Cold, dry, puffed Amaranth Amaranth* Barley Oats (cooked) Couscous Buckwheat Couscous Pasta Oats (cooked) Corn Oats (cooked) Rice (brown) Pasta Millet Pasta Rice (white) Rice (all) Oats (dry) Rice (basmati) Spelt Spelt Granola Rice cakes Wheat Tapioca Oat bran* Rice (white) White flour Wheat Oat Spelt Wild rice Quinoa Tapioca Rice (brown)* Wheat Rye Wheat bran White flour Amaranth* Barley Buckwheat Corn Couscous Millet Oat bran Oats (dry) Quinoa Rice* (basmati, spiced) Rice cakes* Rye Wheat bran* Tapioca Legumes Black beans Black-eyed peas Brown lentils Chana dal Chickpeas Kidney beans Lima beans Navy beans Pinto beans Soy beans Soy flour Soy powder Split peas Tempeh White beans In moderation: Aduki beans Black lentils Lentils Mung beans Red lentils Soy cheese Soy milk Tofu Yellow split mung None Black lentils Brown lentils Kidney beans Soy beans Soy milk Soy cheese Tempeh Cold tofu Aduki beans Black beans Black-eyed peas Black lentils* Brown lentils Chana dal Chickpeas Kidney beans Lima beans Mung beans Navy beans Pinto beans Red lentils* Soy beans/products Split peas Tempeh Tofu White beans Yellow split mung Aduki beans Black beans Black-eyed peas Chickpeas Lima beans Mung beans Navy beans Pinto beans Puy lentils Red lentils Soy milk (hot)* Split peas Tofu (cooked)* White beans Yellow split mung

11 Dairy 11 Cheese (hard)* Cow s milk (powder) Goat s milk (powder) Yogurt (frozen) All ok in moderation Buttermilk Cow s milk Cheese (soft) Cream Ghee Goat s cheese Goat s milk* Ice cream* Panir Whey Yogurt (spiced) Butter (salted) Buttermilk Cheese (hard)* Feta cheese Sour cream Yogurt Almond milk Butter (unsalted) Cheese (mild, soft) milk Cottage cheese Cow s milk Cream Ghee Goat s milk Ice cream* Panir Whey Yogurt (diluted) milk Butter Buttermilk Cheese (any) Cream Cow s milk Ice cream Panir* Sour cream Whey Yogurt Ghee* Goat s milk Yogurt(diluted) Animal Pittas should seriously consider a vegetarian diet. Lamb Pork Turkey (white)* Venison Beef* Buffalo Chicken Duck Eggs Fish Seafood Turkey (dark) Beef Duck Lamb Pork Salmon Sardines Seafood Tuna Turkey (dark) Buffalo Chicken (white meat) Egg whites Fish (freshwater)* Shrimp* Turkey (white meat) Venison Beef Chicken (dark) Fish (saltwater) Lamb Pork Salmon Sardines Seafood Tuna Turkey (dark) Chicken (white) Eggs* Fish (freshwater) Shrimp Turkey (white) venison Nuts Almonds (with skins) Almonds (soaked, peeled) Brazil nuts* Almonds (with skins) Brazil nuts Cashews Almonds (soaked, peeled) Almonds (with skins) Brazil nuts Cashews Almonds (soaked, peeled)

12 12 Cashews* Walnuts Hazelnuts Macadamia Peanuts* Pine nuts Pistachio Hazelnuts Macadamia Peanuts Pecans Pine nuts Pistachios Walnuts Walnut Macadamia Peanuts Pecans Pine nuts Pistachios Seeds Popcorn Sesame Sesame Psyllium* Hemp Flax Hemp Pumpkin Sesame Sunflower Flax Hemp Popcorn (no salt or butter) Psyllium Pumpkin* Sunflower Flax Popcorn (no salt or butter) Psyllium* Pumpkin* Sunflower Oils The same oils listed for each dosha, but from a store s health section are good for abhyanga (self-massage). None All oils are fine, especially ghee, olive and sesame. Almond Apricot Corn Safflower Sesame In moderation Avocado Canola Olive Sesame Soy Sunflower Walnut Apricot Avocado Safflower Sesame Soy Walnut Almond Canola Corn Flax Ghee Sunflower

13 Sweeteners 13 White sugar Honey* Barley malt syrup Brown rice syrup Fructose Fruit juice concentrate Jiggery Maple syrup Molasses Stevia Sucanat Honey* Jiggery Molasses White sugar Barley malt syrup Brown rice syrup Fructose Fruit juice concentrate Maple syrup Stevia Sucanat Sugar cane juice Barley malt syrup Brown rice syrup Fructose Jiggery Maple syrup* Molasses sucanat Sugar cane juice White sugar Fruit juice concentrate (especially apple and pear) Honey Stevia Herbs & Spices None All spices Almond extract beneficial Tamarind Ajwan Allspice Almond extract Anise Asafetida Basil Bay leaf Black pepper Caraway Cardamom Cayenne* Cilantro Cinnamon Cloves Coriander Cumin Curry powder Dill Fennel Fenugreek* Garlic Ginger Mace Marjoram Ajwan Allspice Anise Asafetida Basil Bay leaf Caraway* Cayenne Cloves Curry powder Garlic (raw) Ginger Horseradish Mace Marjoram Mustard seeds Nutmeg Onions (raw) Oregano Paprika Poppy seeds* Rosemary Sage Savory Star anise Tamarind Tarragon* Fresh basil* Black pepper * Cardamom* Cilantro Cinnamon* Coriander Cumin Curry powder (mild) Dill Fennel Mint Orange peel* Peppermint Rose water Saffron Spearmint Turmeric Vanilla* Wintergreen Ajwan Allspice Anise Asafetida Basil Bay leaf Black pepper Caraway Cardamom Cayenne* Cilantro Cinnamon Cloves Coriander Cumin Curry powder Dill Fennel Fenugreek* Garlic Ginger Mace Marjoram Mint Mustard seeds Nutmeg Orange peel

14 14 Mint Mustard seeds Nutmeg Orange peel Oregano Paprika Parsley Peppermint Poppy seeds Rosemary Rose water Saffron Sage Savory Spearmint Star anise Tamarind Tarragon Thyme Turmeric Vanilla wintergreen Thyme Oregano Paprika Parsley Peppermint Poppy seeds Rosemary Rose water Saffron Sage Savory Spearmint Star anise Tarragon Thyme Turmeric Vanilla Wintergreen Condiments Chili pepper* Ginger (dry)* Ketchup Mayonnaise* Onion (raw) Radish* Sprouts* Black pepper* Chutney Coriander leaves Cottage cheese Grated cheese Garlic Ghee Ginger (fresh) Horseradish Kelp Lemon/lime Mint leaves* Miso Mustard Onions (cooked) Pickles Salt Seaweed Black sesame seeds Chili pepper Garlic Ginger Horseradish Kelp Ketchup Lemon/lime Mayonnaise Mustard Onions (raw) Pickles Relish Salt* Seaweed* Sesame seeds Soy sauce Tamari* Black pepper* Chutney (sweet) Coriander leaves Cottage cheese Ghee Lettuce Mango chutney Mint leaves Sprouts Black sesame seeds Chutney (hot)* Cottage cheese* Grated cheese Kelp Ketchup Lemon/Lime Mango chutney Mayonnaise Pickles Salt* Seaweed Sesame seeds Soy sauce Tamari Black pepper Chili pepper Coriander leaves Daikon radish Garlic Ghee* Ginger (dry) Horseradish Lettuce Mint leaves Mustard sprouts

15 Beverages 15 Alcohol* Apple juice Caffeine Carbonated drinks Coffee Cold dairy drinks Cranberry juice Ice cold drinks Pear juice Pomegranate juice Herbal teas: Blackberry Hibiscus Jasmine* Red Clover* Almond Rejuvenative drinks Aloe vera juice Banana smoothie Chocolate milk Hot dairy drinks Milk (spiced) Salted drinks Soy milk (hot & spiced) Alcohol Berry juice (sour) Caffeine Carbonated drinks Carrotvegetable juice Carrot juice Chocolate Coffee Cranberry juice Ice cold drinks Lemonade Orange juice Sour juices & teas Pungent teas Almond Aloe vera juice Apple juice Apricot juice Banana smoothie* Berry juice (sweet) Mixed vegetable juice Carob milk Dairy drinks (cool) Goat milk Grape juice Mango juice Peach nectar Pear juice Soy milk Salted drinks Alcohol (in excess) Almond milk Banana smoothie Carbonated drinks milk Chocolate Coffee* Dairy drinks Grapefruit juice Ice cold drinks Lemonade Licorice tea Orange juice Soy milk (cold) Herbal teas: Salted drinks Licorice Juices: Carrot Carrot-ginger Grape Grapefruit Lemonade Mango Mixed vegetable Orange Papaya Peach nectar Pineapple Sour juices Herbal Tea: Chamomile Elder flowers Fennel Ginger Ginseng Licorice Peppermint Roseflower Saffron spearmint Herbal teas: Ginger Ginseng Yerba mate Herbal teas: Chamomile Fennel Jasmine* Licorice Lotus Peppermint Saffron Spearmint Aloe vera juice Caffeine* Carob Juices: Apple Apricot Berry Carrot Cherry Cranberry Grape Mango Mixed vegetable Peach nectar Soy milk (warm & spiced) Herbal teas: Chamomile Fennel* Ginseng* Jasmine Peppermint

16 Supplements: 16 Barley green Vitamins A, D & E Brewer s yeast* Aloe vera juice Amino acids Bee pollen Royal spirulina Chlorella Vitamins: A, B, B12, C, D, E Minerals: Calcium, Copper, Iron, Magnesium, potassium, Zinc Bee Pollen* Copper Iron Royal Jelly* Aloe Vera Juice Amino Acids* Barley Green Brewer s Yeast Spirulina Chlorella Vitamins: A, B, B12, C, D, E Minerals: Calcium, Zinc, Magnesium, potassium Aloe Vera Juice Amino Acids Barley Green Bee Pollen Brewer s yeast Royal Jelly Spirulina Chlorella Vitamins: B6, B12, C Minerals: Calcium, Copper, Iron, Magnesium, Potassium, Zinc Note about references: Much of this information has been compiled throughout my study and certification in Ayurveda through the American Institute of Vedic Studies, created by Dr. David Frawley. Lists such as these are found in many Ayurveda books, though I most frequently reference the works of Dr. John Douillard and the book Eat. Taste. Heal by Thomas Yarema, Daniel Rhoda, and Johnny Brannigan.

17 Week 2 Recipes 17 Basic Recipe for Kitchari Prep time: 30 minutes Servings: 3 1 cup basmati rice 1/2 cup split mung dahl beans (whole, soaked overnight) 6 cups boiling water 1/4 teaspoon turmeric 1 cup chopped vegetables from your dosha list 1 teaspoon ground cumin, coriander, or any other spices you choose from dosha list 1. Combine the rice with the mung beans and wash twice. 2. Place rice and beans into boiling water, add the turmeric. (Or use crockpot) 3. Cook over medium heat until the water is mostly absorbed. 4. Add one more cup of lukewarm water, vegetables, and optional spices if you're using them. The final dish should be a stew with a very moist and soft consistency. SOURCE Ayurveda for Women: A Guide to Vitality and Health (Healing Art Press, 2000), by Dr. Robert E. Svoboda

18 18 Dr. John Douillard s Soup: 1 c split yellow mung beans 2 c basmati rice 1 inch fresh ginger, chopped 1 small handful of cilantro leaves, chopped 2 tbs ghee (clarified butter) 1 tsp turmeric powder 1 tsp coriander powder 1 tsp cumin powder 1 tsp whole cumin seeds 1 tsp mustard seeds 1 tsp sea salt 7-10 cups of water Wash beans and rice together until water runs clear. In large pot on medium heat, mix ghee, mustard seeds, turmeric, ginger, cumin seeds and powder, coriander, and stir together for a few minutes. Add rice and beans, stir again. Add the water and salt, bring to a boil. Boil for 10 minutes. Turn heat to low, cover pot, and continue to cook until rice and beans become soft (30-40 minutes). Add the cilantro just before serving.

19 Shopping List for Cleanse 19 Neti pot Saline for neti pot Tongue scraper 4-5 Lemons Organic coconut oil Basmati rice Mung dahl beans OR lentils Ground turmeric Cumin Coriander (or other spices from dosha favor column) Pitta: Turmeric capsules Vata & Kapha: Trikatu capsules Vata & Kapha: Ashwagandha capsules, optional Pitta: Brahmi (also known as Gotu Kola) capsules, optional Probiotic (any brand) Triphala supplement *Vegetables and grains from your dosha favor column

20 Amanda Webster, RYT-500 ERYT-200 & Certified Ayurveda Counselor Founder of Shivatree Yoga & Shivatree Yoga School 20 Amanda Webster is a registered yoga teacher and Certified Ayurveda Counselor, through the American Institute of Vedic Studies which was founded by well-known scholar Dr. David Frawley. She has been practicing for over eight years and teaching for more than five, with more than 8,000 teaching hours. Both yoga and Ayurveda resonated instantly and deeply, inspiring Amanda to commit to lifelong study of these sciences. They were the first systems that scientifically created a complete picture of mind-body-spirit health, whereas her college-level studies of psychology, medicine, and community health seemed incomplete. She now leads frequent workshops and retreats, consults at and leads teacher trainings, and offers 1:1 Ayurveda-based lifestyle counseling. She has an intuitive, down-to-earth approach to teaching, practicing, counseling, and exemplifying yoga through her lifestyle and is known for her ability to establish a strong community. Her mission as a teacher is to help others recognize that mindfulness can take many forms and may be cultivated in a myriad of ways, such as yoga, martial arts, meditation, selfcare, or by simply (simply ha!) being present in everything that you do! Her specialty is encouraging you to OWN your practice (and your life) as it needs to exist in each breath without comparing yourself to the person next to you, trying to live up to your previous practice, or shutting down when something challenges you. Big Island Schedule: Mondays & Wednesdays: Flow from 4-5:15pm at Yoga Centered in Hilo Wednesdays: Yang/Yin 5:30-6:45pm at Yoga Centered in Hilo Saturdays: Flow from 9:30-11am at Yoga Centered in Hilo Last Saturday of each month: Yoga Nidra from 5:30-6:45pm Oahu Schedule: Monthly workshops listed at Various workshops and weekly classes available between April 22 nd and May 8 th. Regular retreats, group and private teacher trainings available by request and as scheduled in shivatreeyoga@gmail.com or call