Emerging from the Yogidetox

Transcription

1 Emerging from the Yogidetox emerging packet Dear Yogidetox ers I ve created the following worksheets to help you gracefully incorporate the bene9its from your cleanse into lasting new habit patterns. This period is truly the most important. Print these pages. Pour yourself a cup of tea. Grab a pen, and start working your way through this workbook. There is a right way and a wrong way to do this. The wrong way is to arrest the cleansing cycle by eating heavier foods before your agni has returned to your digestive tract. The right way is to feel day by day what you are truly hungry for. The process of going through the questions and contemplations will have the effect of deepening your knowledge. All of the effort you ve put in thus far will be greatly enhanced through writing out the answers. Writing the truth of your realizations puts into action another depth of potentiality, than just thinking the thoughts. Keep the pages in the kitchen for guidance after you re done writing. cate stillman 1

2 Disclaimer and Copyright The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributor of this booklet. This booklet is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet. Except for personal use, no part of tis publication may be reproduced or distributed in any form or by any means, electronic, mechanical, photocopying, or otherwise without prior written permission from the publisher. If you enjoy the information with this program, Yogahealer would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up for our free newsletter, or supporting our continued work by considering our other programs and products. Copyright 2011 by Yogahealer, L.L.C. The Yogidetox is a trademark of Yogahealer, L.L.C. All rights reserved. Published by Yogahealer, L.L.C N. Highway 33 Tetonia, ID

3 Am I done with deep cleansing? Know when you re done cleansing. Yes signs that you re done: Your tongue is free of ama. Your sweat smells sweet. Your urine is fairly clear. Your poop floats and doesn t stink. Your eyes are clear. You feel light and free. You feel happy and uplifted from within. Your sense organs are sharp. No signs that you re not done: You have ama on your tongue. You have bad breath. You have stinky poop. You have stinky pee. You have sticky body odor. You don t notice a shift in your sense organs. You know you re not done. You know you could go deeper. You re mentally ready to be done. You have no cravings for foods or beverages that are bad for you. In general, the mind feels done before the body. Staying clear to your intention and goals is essential for completing a cleansing cycle. Take your time and evaluate. Then, create a menu plan for the next week. 3

4 Evaluating your Food Cleanse (this makes sense after the pre-cleanse call) How do I feel right now? How do I now know I can feel in a month? What are my new favorite foods? Which foods was I eating before the cleanse that I now know negatively impact my health? What % of Living Foods/Juices and what % of Cooked foods do I want to eat during this month next month in the long run _ What strategies can I put in place to make sure I continue with my vision? 4

5 Is my body done cleansing? How have I released ama (physical, mental, emotional)? How have I shifted from the deep cleanse? What am I celebrating as I emerge from the deep cleanse? What are the best ways for me to celebrate? Where do I now know I need to make deep changes? 5

6 Re-Introducing Foods From Juicing to to Liquids (raw and/or cooked soups, smoothies) (2 days minimum) From liquids go to : sprout salads cold salads (raw) warm salads (cooked or marinated) raw porridge (chia & Olax, sprouted dried buckwheat crunchies) soaked grain porridge (soaked oats and raisins, with cinnamon and maple syrup) raw puddings wraps (raw or marinated veggies in nori, or sprouted tortilla) with a creamy sauce from raw to cooked vegetable soup steamed vegetables steamed sprouted legumes (make chickpea hummus) kitchari roasted vegetables steamed quinoa or brown rice. Soak overnight before cooking. from plant foods to animal foods start with local, wild game seafoods notice the difference between local, wild game and local domesticated meat don t consume non-local meat. period. ever again. Journal to recognize: How have my cravings become smarter? What types of cravings have I had, before, during the deep cleanse after the deep cleanse? 6

7 Post Deep--Cleanse Kitchen Exercise: o Spend an hour in your kitchen. Realign your kitchen to your new body and new cravings. Notice the energy (rajas/tamas) of what you remove. o How has the rhythm and vibe (vibration) of your kitchen shifted with the yogidetox? o What is the rhythm and vibe of the foods you ve been eating? o What is the rhythm and vibe of your body/mind/emotions/behavior (in the past 7-10 days)? o If you live with other people, how has your participation shifted their eating habits? o What qualities do you want to experience for the next 3 months? Has the connection shifted between plants outside and food in your kitchen? If so, how in particular? o Name 3 new plant foods you re interested in sprouting/planting/wild harvesting

8 Continue eating a simple diet. Keep recipes and food ideas very simple. Introduce foods slowly, one at a time. Notice the effect of each food on your body and with your mind. Check in with whether that food produces ama does it make you feel heavy? Is your tongue coated? Does it have any side effects? Keep your meals well spaced, and DO NOT SNACK. Snacking and overeating easily creates ama. Notice what has adverse effects and take note! Don t blow off your body s awakened wisdom! List your favorite foods for enjoying the 6 rasas tastes: sweet sour salty pungent bitter astringent If you re not digesting... If you have trouble digesting or absorbing nutrients, mix together the following spice powders, and take 1 tsp. in a few ounces of warm water: (ginger, cumin, fennel, black pepper, cardamom). You can take this spice mixture for a week before meals. To empower digestion when introducing heavier foods eat a slice of ginger with honey and lemon juice before eating. 8

9 New Patterns, Daily Choices Basic Eating Guidelines If you are going to have meat, introduce fish after a few days. For the first few days try to introduce heavier foods at lunch time, when digestion is strongest. Eat dinner early. If you re hungry before your lunch or dinner is ready, have raw vegetables (carrots, celery, radishes). What is the most effective self-care habit I ve integrated? Circle or rate. self-massage/dry brushing tongue scraping meditation morning movement taking baths daily walks If you have a busy schedule, cook all of your food in the morning. This will keep you from random snacking. Create a strategy around self-care. What are my triggers to not taking care of myself? What are my realizations around how to best take care of myself? What are my self-care goals moving forward? 9

10 Kitchen Sadhana Food Sadhana is where spiritual practice gets rooted in the kitchen. Create a routine for 2 hours each week to simply practice kitchen sadhana. Starting now is easy. Refresh your kitchen. Quickly sketch your weekly menu outline. Get out your cookbooks and have a grocery list handy. Keep the health and goals of other members of the family in mind and ask for input. Start your sprouts. Soak any nuts and seeds. Make some dressings or sauces. Make a yummy treat if you like yummy treats. Make your savory items. (ex. flax crackers, carrot raisin dehydrator bread) Before bed each night, look at your menu to remind yourself of what you ll be eating the next day. Plan to do some prep work slicing, peeling etc., when you are able. Early in the morning is best. Soak any grains you ll be using the next day before you go to bed. Use early mornings to prep what you can. Cook grains, bake a squash, steam some vegetables while you do your morning meditation and yoga. Put the menu on the fridge. Remember, this is an outline. Be flexible and allow for change as schedules change and things come up. Planning ahead is the key to eating the way you want to. The more you plan, the less likely you will be to make unhealthy choices. 10

11 Doshas on the Raw With excerpted sentences from Conscious Eating, by Dr. Gabriel Cousens Vatas Stay grounded in your new routine. Keep eating at the same times daily, taking digestive spices (agni enhancer, etc.) before meals. One pot meals are best for lessening pressure on digestion. The traditional Ayurvedic teachings discourage vatas from eating a lot of raw foods, but in my clinical research I have found that many vata constitutional types such as vata, vata-kapha, and vata-pitta do quite well with live foods if they follow certain principles. One approach is the use of soaked nuts and seeds, particularly in the seed sauce form. A warmed, blended, soaked, raw grain cereal in the morning is very soothing for vatas. Using herbs to balance vata by improving digestion, adding heat and water to the system and decreasing the vata tendency for gas are general strategies for a healthy vata eating stye. Blended foods and soups help with this. Food-combining parctices and mono meals have the most relevance for vatas. Dr. Gabriel Cousens Key taste: sweet!, then salty and sour Tips: blend foods to break down cell walls and more easily extract nutrients eat foods warm eat homemade fermented foods add soaked seed and nut sauces to vegetables and grains to balance lightness spice your foods well to balance cold. snack betweens rather than overeat Pitta Relax at the end of the day. Enjoy time with friends and family. Eat enough fat to keep you grounded. A bland vegetarian diet that is predominantly raw is best for pitta, pittvata and pitta-kapha individuals. Fruits, vegetables, and sprouts with some grains comprise the bulk of the diet. The cold tastes, which are bitter and stringent, such as the leafy green vegetables, are balancing. High protein foods increase the metabolic heat by 30% and should be kept to a moderate intake. Fruits and vegetables are the most balancing for pitta. Dr. Gabriel Cousens Key tastes: bitter, sweet, astringent Key Tips: eat 3 meals a day, 4 hours apart use mild spices (dill, fennel, mint, cilantro, turmeric, cardamom) avoid heat toxins (caffeine, alcohol) use lemons/limes for sour taste for fat use coconut oil, avocados, ghee, soaked sunflower and pumpkin seeds use raw milk for dairy, not yogurt or hard cheese drink a lot of water 11 Kapha Notice how many times a day is optimal for you to eat. 2 or 3? What times are you the most hungry? Eat then. Cultivate space between meals to continue with the light feeling from your deep cleanse. Kaphas tend to have excess mucus, so the living foods help them feel better because raw foods are less mucusproducing that the same foods in cooked form. Vegetables are particularly balancing food for kaphas. Leafy green vegetables, because of their dry, astringent qualities, are probably the most healing for a kapha person. Vegetables and warmed raw foods, in combination with pungent spices, make an excellent diet for kapha. By eating some astringent and bitter foods at the beginning of the meal, kaphas create stimulant to digestion that helps their whole process of digestion. Having a salad firs or some fresh raw ginger is a little warm water or in the salad dressing are examples of this. Dr. Gabriel Cousens Key Tips: eat 2 meals a day, spaced 6 hours apart avoid oily, heavy, cold foods warmed, raw leafy greens and veggies are your friends have sweeter, heavier foods in the middle of the day. use minimal salt

12 Almond Hummus 2 ½ cups almonds, soaked and blanched 3 tbsp tahini or ½ cup sesame oil 2 cloves of roasted garlic or 1 tbsp hing Juice of 1 lemon Cayenne or paprika to taste Celtic salt to taste Blend all the ingredients in a food processor. To allow for maximum thickness, run the almonds and garlic through a juicer and then mix in the other ingredients thoroughly. The cayenne, lemon, and garlic help to mitigate the unbalancing effect of garbanzos on V. Some Vs are unbalanced by hummus. For these folks, 1/8 tsp hing keeps the hummus from having an unbalancing effect. The raw tahini brings more heat and oil, which in balancing for V. During the winter more cayenne and garlic may be needed to balance V and K. Conscious Eating Sweet Green Hummus 2 cups garbanzo beans, sprouted ¼ cup fresh apple juice 3 tbsp raw tahini ¼ - ½ tsp paprika 1 c. cilantro cleaves Blend and serve. Lemon Hummus 2 cups garbanzo beans, sprouted 3 tbsp raw tahini ¼ - ½ tsp cayenne 2 cloves garlic or 1 tsp sun-dried garlic Juice of 2 lemons Raw Quinoa Pudding 2 cups almond milk 1 cup quinoa, sprouted ¼ cup almond, sunflower seeds, or walnuts, soaked (and blanched) ¼ cup raisins ½ tsp cardamom ½ tsp cinnamon ½ tsp fennel ¼ tsp nutmeg ¼ tsp cloves Raw honey or raisin soak water to taste Blend until smooth and serve. Ready for a Raw Treat? Raw Latte 1/4 c. soaked almonds 3 drops raw coffee extract 3 drops raw chocolate extract 1 tbsp. cacao nibs 2 cups water (hot or room temp). 1 tbsp. agave nectar Blend in a high speed blender. Voila. Quick Cookies 1 c. soaked almonds or cashews 1 tsp. vanilla extract 4 tbsp. agave nectar or maple syrup 1/4 c. raw cacao powder 6 drops raw chocolate extract coconut flour to thicken Blend soaked nuts in a high speed blender until creamy. Transfer to bowl. Stir in remaining ingredients. Add coconut flour to thicken. Roll into balls. Roll balls in cacao powder if you want to be fancy. Place balls on flat tupperware in fridge. 12

13 Dehydrating Ready to have some substance in your belly? Coming back from liquid to solid and want to feel a more full? Buckwheat Crunchies soak 2 cups of buckwheat groats. The sprout. Dehydrate for 8-10 hours. Add to chia seed cereals and salads. Cate s Green Chips When you start to have too many greens from the early summer crop, make them into chips. 2 bunches of greens, destemmed 1.5 tbsp maple syrup 1.5 tbsp nama shoyu (raw soy sauce) 2 pinches cayenne. Toss sauce on greens. Cate s favorite carrot almond bread 1 c. raisins (soaked overnight) 1 c. raw almonds (soaked overnight) 3 c. carrot juice pulp 1 c. flax seed (grind into flour) 1 tbsp. cinnamon 1/2 tsp. salt Blend raisins into a liquid. Chop almonds until coarse. Add remaining ingredients. If you need it drier, add more flax flour. Press into a loaf. Cut into one inch slices (think biscotti). Line on dehydrator sheet. Dehydrate hours, occasionally flipping. Simple Flax Crackers 2 c. flax seeds soaked for 1 hour 1 tbsp. caraway seeds 1 tsp. sea salt Mix by hand and spread thinly onto dehydrator sheets. Dehydrate hours, occasionally flipping. Dehydrating goes way back in human history in the form of simple solar ovens. The process allows nutrients and enzymes to remain intact. Once you start dehydrating it s hard to enjoy nutrient-devoid pastries and such. The best dehydrators are made by Excalibur. I like the 5 sheet capacity. I dehydrate foods once every week or so as part of my kitchen sadhana. I ll make crackers, chips, or my carrot almond bread. Almond Spice Cookies 2 c. almonds, soaked 1 c. figs, soaked 2 tbsp. poppy seeds 1 tsp. cardamom 1 tsp. cinnamon 1/4 tsp. cloves Blend in a food processor. Roll into balls. Press flat with your hand. Dehydrate hours Crunchy Shoyu Pumpkin Seeds 3 c. pumpkin seeds ¼ c. nama shoyu or Braggs 4 T shredded ginger Soak pumpkin seeds in water for 2-4 hours. Drain and Rinse. Toss with nama shoyu and ginger and marinate for minutes, mixing occasionally. Spread on dehydrator trays and dehydrate at 108 for hours or until dry. If you don t have a dehydrator, use the lowest oven setting possible and check every hour or so. Add to soups or salads. 13

14 More raw food, please! Simple Fennel Salad (VPK) 1 fennel bulb halved, cored and very thinly sliced, plus 1/4 cup fennel fronds 1/8 tsp. Kosher salt 2 tbsp. extra-virgin olive oil 2 tablespoons fresh lemon juice 2 tablespoons snipped chives In a bowl, toss the sliced fennel with 2 tablespoons of the olive oil and 2 tablespoons of the lemon juice and season with salt and chives. Let stand for 15 minutes. Raw Apple- Nut Breakfast Porridge (VPK) 2 tablespoons coarsely chopped raw nuts, such as almonds, hazelnuts or Brazil nuts, soaked overnight and drained 1 Granny Smith apple peeled, cored and coarsely chopped 2 dried figs, coarsely chopped 1/4 teaspoon chopped fresh ginger 1 teaspoon dried goji berries or raisins 1/2 teaspoon ground flax seeds In a food processor, grind the nuts. Add the apple, figs and ginger; pulse unjl chunky. Transfer the porridge to a bowl. Top with the goji berries and ground flax. Kale- and- Avocado Salad 1 teaspoon sesame seeds 1 cup packed chopped kale leaves 1/8 teaspoon salt 1 avocado, quartered 1 tablespoon fresh lime juice 1/2 cup packed arugula leaves 1 radish, diced 2 large pined green olives, diced (opjonal) 1 tablespoon chopped cilantro In a skillet, toast the sesame seeds over moderate heat. Transfer to a plate. In a bowl, knead the kale with the salt unjl it begins to wilt. Add the avocado and lime juice and mash unjl chunky. Add the arugula, radish, olives, cilantro and sesame seeds, toss gently and serve. Big Garden Salad ½ sliced yellow bell pepper 3 c. salad greens ½ grated carrot or beet ½ c. grated jicama root 2 tbsp. chopped parsley ½ sliced avocado 1 c. alfalfa sprouts 2 radishes or ¼ c. radish sprouts Creamy dressing of your choice. (VPK) SImple Soaked Grain Breakfast (V- ) 1 c. hulled oat groats, soaked overnight 3 dates, soaked and pined 1/4 tsp. cinnamon pinch of cloves Blend ingredients in a food processor. Melt 1 tsp. ghee in a pot. Add all ingredients unjl 118 (or hot to finger). 14

15 More cooked food, please! Spiced BasmaB Rice 3/4 cup basma, rice, soak overnight. Rinse. 1 tablespoons ghee 1 (2 inch) piece cinnamon s,ck, or a pinch of cinnamon 2 pods green cardamom 2 whole cloves ½ tablespoon cumin seed ½ teaspoon salt, or to taste 1 ¼ cups water ½ small onion, thinly sliced Place rice into a bowl with enough water to cover. Set aside to soak for 20 minutes. Heat the ghee in a large pot or saucepan over medium heat. Add the cinnamon s,ck, cardamom pods, cloves, and cumin seed. Cook and s,r for about a minute, then add the onion to the pot. Saute the onion un,l a rich golden brown, about 10 minutes. Drain the water from the rice, and s,r into the pot. Cook and s,r the rice for a few minutes, un,l lightly toasted. Add salt and water to the pot, and bring to a boil. Cover, and reduce heat to low. Simmer for about 15 minutes, or un,l all of the water has been absorbed. Let stand for 5 minutes, then fluff with a fork before serving. Coconut Mung Bean Soup (VPK) 1 cup mung beans (whole or split) (soaked overnight) pinch of salt 1/2 tsp turmeric 1 tsp fennel seeds, crushed ¼ tsp. hing or asafoe,da 6 cups water 2 Rapunzel Veggie Broth Cubes 2 tbsp ghee or sunflower oil 1 small leek, finely sliced 1 small carrot, peeled and diced 1 clove garlic, finely chopped 1- inch piece ginger, finely chopped 1 tsp garam masala 1/2 tsp red chili pepper flakes or 1 tsp. thai curry paste 1 tbsp tomato paste (op,onal) 1 c. dried coconut flakes 1 tbsp finely chopped fresh dill, mint, basil or cilantro 1 tbsp lemon or lime juice Soak mungbeans overnight. Drain. Place drained beans in a large pot with 3 cups water, plus turmeric, hing and fennel seeds. Bring to a boil, then simmer covered,l done (around half an hour for split mung beans, 45 minutes for whole). Skim off any foam that accumulates on the surface. Meanwhile, prepare vegetables. Heat ghee in a medium pot or large pan and add leek, garlic and ginger. Saute over medium- low heat. Add chili pepper flakes, garam masala and carrots. Cook slowly un,l vegetables are sox. Season lightly with a pinch of salt and set aside un,l mung beans are done. To the pot of cooked mung beans, s,r in 3 more cups water, the cooked vegetables, veggie broth cubes, plus tomato paste. Simmer together for 10 minutes, lezng the soup thicken and the flavors blend. Puree part of the soup, leaving most of it chunky. S,r in coconut flakes, cooking just a few more minutes. Roasted Asparagus Soup with Spring Herb Gremolata (VPK) 2 pounds asparagus, trimmed, cut into 2- inch pieces (14 to 15 cups) 2 cups chopped leeks (white and pale green parts only; about 4 large) 2 tbsp. cup olive oil 3 c. water 1 veggie broth cube 2 tablespoons minced fresh Italian parsley 15 4 teaspoons finely grated lemon peel 1 tablespoon minced fresh tarragon 1 small garlic clove, minced Preheat oven to 425 F. Combine asparagus, leeks, and oil in very large bowl; toss to blend. Divide between 2 large rimmed baking sheets. Sprinkle with salt and pepper. Roast vegetables un,l asparagus pieces are sox and leeks are golden, s,rring occasionally, about 45 minutes; cool on sheets. Spoon 1/3 of vegetables into blender; add 1 ½ c. water and veggie broth cube. Blend un,l smooth. Transfer to large pot. Repeat 1 more,mes, using half of remaining vegetables and 2 cups broth for each batch. Warm soup over medium heat, thinning with more water by 1/2 cupfuls, if desired. Season with salt and pepper. Mix parsley, lemon peel, tarragon, and garlic in small bowl for gremolata. Ladle soup into bowls. Sprinkle with gremolata and serve. Adjusted from Bon Appé,t April 2008 Dianne Rossen Worthington Warm Sprouted Quinoa Fennel Salad* (VPK) 1 cup quinoa * soaked overnight 1 fennel bulb (or 1 c. celery) freshly grated rind and juice of 1 lemon 3 Tbsp olive oil (Kaphas use 1 Tbsp) 5 green onions, chopped 1/2 cup parsley, minced salt and pepper to taste Wash the quinoa thoroughly un,l water runs clear. Place in a small pot with 1 cup water. Bring to a boil, cover, and simmer over medium heat for 10 un,l all water is absorbed. Transfer to a large bowl and fluff with a fork. Let cool. Cut fennel bulb in half, then halve each half, and slice as thinly as possible. Chop green onions and parsley. When the quinoa is cooled, s,r in the fennel, parsley, tomatoes, lemon juice and rind, and olive oil. Season with salt and pepper. Adjust any flavors.

16 More cooked food, please! Roasted BuLernut Squash with Lime Juice (VP- ) 1/2 bunernut squash, peeled, cut crosswise into 1/2- inch- thick slices 1 tablespoon olive oil 1 tablespoon ghee, melted 2 tbsp. unsweetened coconut flakes 2 teaspoons fresh lime juice plus 1 lime cut into wedges for garnish 1 teaspoons chopped fresh rosemary Preheat oven to 400 F. Oil a baking sheet. Toss with oil, ghee, coconut flakes and lime juice. Sprinkle with salt and pepper. Roast 20 minutes. Turn squash over; roast unjl so[ and golden brown, about 20 minutes longer. Cut into wedges. Season squash to taste with salt and pepper; sprinkle with rosemary. Serve warm with lime wedges. Simple Grilled Asparagus (VPK) 1 pound fresh asparagus, trimmed 3 tablespoons olive oil or melted ghee 1/8 teaspoon sea salt Preheat the grill. Coat each spear with olive oil by placing clean, dry spears in a Ziploc bag, pour in the oil & salt, and massage spears to coat each one. Place on the cooking grate crosswise so it won't fall through. Grill for 10 to 15 minutes (depending on the size and thickness of the stalks), turning occasionally to expose all sides to the heat. Asparagus should begin to brown in spots (indicajng that its natural sugars are caramelizing) but should not be allowed to char. Roasted Sweet Potatoes (V- )* 2 large sweet potatoes, peeled and cut into 8 pieces 1 tbsp ghee pinch of salt freshly ground pepper a few pinches of cayenne ¼ tsp. cinnamon or garam masala Preheat oven to 425. Melt the ghee, and toss all ingredients. Oil a cookie sheet with ghee. Bake for 40 minutes, unjl so[, turning twice during cooking. PITTA: omit spices Steamed Green Bean and Asparagus Salad (VPK) 2 cups asparagus, chopped in 2- inch pieces and tough ends discarded 2 cups green beans, cut in half 1 red onion, finely sliced in half moons 1/2 cup fresh parsley, minced juice and grated rind of 1/2 lemon 2 Tbsp extra virgin olive oil 3 Tbsp pine nuts, toasted (Kapha use pumpkin seeds) 2 tsp dried tarragon salt and pepper to taste Steam the green beans and asparagus unjl tender, 5 to 10 minutes, then rinse under cold water. Drain. Steam onion unjl just wilted, a few minutes. In a small pan, heat the pine nuts over medium heat unjl lightly browned and fragrant. In a large bowl, place the green beans, asparagus, onion and parsley, and toss with the lemon juice, grated rind, olive oil, nuts and tarragon. Season with a bit of salt and plent of fresh ground black pepper and top with pine nuts. Warm Kale Salad (VPK)* 1 pound kale, stems and center ribs discarded and leaves coarsely torn 1 tablespoon minced ginger 1 tsp. mustard seeds 1 tsp. cumin seeds 1 tablespoons ghee 1/4 cup roasted pumpkin seeds Cook kale in a 3- quart pot of boiling water, uncovered, unjl almost tender, 5 to 7 minutes. Drain in a colander, then immediately transfer kale to an ice bath to stop cooking. When kale is cool, drain but do not squeeze. Cook spices in ghee in same pot over medium heat, sjrring, unjl fragrant, about 30 seconds. Toss with seeds. PITTA: omit mustard seeds; VATA: use pine nuts instead VPK Codes V- = reduces vata, or is grounding, nourishing, warmng P- = reduced pitta, or is bland and cooling K- = reduces kapha, or is spicy, light and drying 16

17 Shopping List What you need to start preparing: Once you know your constitution (and that of those you feed), write a list of foods that will be optimal. Think in terms of categories. Make your list below. Leafy Greens root vegetables seeds for sprouting seeds and nuts grains & beans seaweed Condiments Oils (olive, sunflower, flax) Lemons & limes stevia leaf raw honey Superfoods to play with (maca, goji berries, cacoa nibs, etc.) 17