Step 1 Gentle Flush: 3 7 days

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1 Anti Aging Eating: As we age, we require less food. Eating no more than two cups at any one meal is critical to maintain weight and keep the immune system strong. Snacking is to be avoided post the age of 40. Eat three meals each day. Begin the day with hot tea and then breakfast within one hour of rising. Lunch is best at noon and is your biggest meal. Dinner is not within 3 hours of bedtime. Step 1 Gentle Flush: 3 7 days Eat only green food. Steamed veggies, salads with oils to facilitate ease of digestion, and green juices. You may add basmati rice to your diet as well, but in moderation as you flush. It isn t easy being Green (all things green work in this one) Cucumber (1) Parsley (some) Spinach (1 cup) (1 cup) (1 stock) (1/2) (too taste) Blend it all together and LOVE LIFE. If you want to thicken this up a bit, you can blend (not juice) an avocado and a little bit of coconut oil. Basic Basmati Rice: 1 cup rice 2 cups liquid Bring to boil, cover, reduce to simmer and 20 minutes later..yum * add raisins & almonds soaked overnight in water with saffron. Saute in ghee and add to rice More Great Recipes Pinned on Pinterest: Find Pameladquinn ladquinn/ Elemental OM, 2014, all rights reserved

2 More basic Green recipes: Recipe 1: Parsley Apple Honey Recipe 2: Cucumber Chard Fennel Apple Pear Parsley Cilantro Recipe 3 Spinach Cucumber Apple Lime Recipe 4 Cucumbers Sprouts Broccoli Apple Romaine, parsley, spinach Recipe 5 Pears Cucumbers Parsley Orange Recipe 6: Spinach s Cucumber Pear Granny smith apples Recipe 7: Cucumber Mint Step 2 Rejuvenate for 1 3 months: Avoid: Eating too much. Food with more than 8 ingredients Skipping meals Heavy oils and sticky sweets that cause mucus to form Meat Fast Food Junk Food Processed Food especially canned Leftovers and re- cooked food Sugar Salt with the exception of Himalayan Salt for cooking. Fried Food Refined flour All rights reserved, Elemental OM,

3 Embrace a Yogic Diet: Vegetarian Home cooked Local, organic, fresh Minimal dairy Cheese that is light including goat, feta, paneer, cottage, and cream Yogurt with honey added. Whole Grains Beans Vegetables, especially root vegetables Fruit Fruit juice Nuts Seeds in moderation Spices Oils of ghee, coconut, olive, sesame, safflower, and sunflower. Spices to favor: Turmeric Cardamom Amalaki (found in Chyvanprash) Cinnamon Fennel Cumin Coriander Basil Fenugreek Mint Saffron Bay Rosemary Garlic Pippali (long pepper found in Chyvanprash) Tea 4 cups water 2 inches of ginger, peeled and slice Bring water and ginger to boil, cover, reduce to simmer for minutes. Add: cloves, cardomon, and cinnamon for a nice kick! Avoid: black pepper, mustard, horseradish, cayenne (nightshade), green chiles, red chiles (nightshade). All rights reserved, Elemental OM,

4 Fruits to Favor: Dates Mango Papaya Bananas Grapes Raisins Pomegranite Guava Pears Apples Peaches Cherries Plums Prunes Berries, especially blueberries. Yogi Energy Drink (Recipe is from Food as Medicine by Dharma Singh Khalsa ½ cup water 1 teaspoon turmeric powder 8 ounces of non-milk milk (soy, rice, hemp, almond) 3 5 dates 1 Tablespoon almond oil 1 teaspoon honey 1. Place water and turmeric in a pot. Boil until the turmeric has a paste like consistency, thick and viscous, then add non-milk milk. Stir well and bring to a boil. 2. Chop the dates and add to the milk. Let boil for 3 minutes and then let cool for a few minutes 3. In a blender, place the almond oil, the mixture you just made, and honey. Blend. Consume within 2 3 hours and do refrigerate. Veggies to Favor: (up to 20% of your veggies may be raw) Root Veggies including sweet potatoes, yams, squash, carrots, beets Sprouts (raw grow your own) Cucumbers (raw) Mixed greens (raw) Asparagus Green beans Green peas Small amounts of: Greens Spinach Lettuce Chard Arugulu Mustard greens Potatoes (nightshade) Tomatoes (nightshade) Peppers (nightshade) Eggplants (nightshade) Onions Leeks Go very light on: Cabbage Broccoli Cauliflower Brussel sprouts Radishes Parsnips Turnips Mushrooms (tamasic causing darkness) All rights reserved, Elemental OM,

5 Beverages: Water with lemon, lime, or ginger added. Especially good if stored in a copper vessel overnight with mint and basil added. Say a blessing over your water before consumption. Tea (no caffeine) Great teas: Licorice, hibiscus, rose, lemongrass, mint, sage, ginger, cinnamon, cardamom, fennel, cloves. Coffee (no more than 1 serving) Pomegranate juice Apple juice Coconut Juice Aloe Juice (small amounts and it tastes bad so mix with one of the above) Milk is to be organic and warm. You can add saffron, turmeric, nutmeg to your milk to induce rest and sleep. You can add ginger, cinnamon, cardomen, ghee, and honey for proper digestion and clearing your lungs. Beverages to avoid include soft drinks, excessive coffee, and alcohol. Guiding Principles for a Yogi Yamas Ahimsa No wishing harm to any creature. Removing harm from thoughts. Satya Holding onto the eternal truth and letting all illusion go. Asteya or Non stealing. Don t take what doesn t belong to you. Bramacharya Taking the creative energy into the divine. Aparigraha: Non- hoarding. Leave 10% for others. Niyamas Soucha or Purity of body, speech and mind including diet. Santosha or contentment. Enjoy what you have as it is. Tapas or discipline. Practice daily with intent. Swadhyaya or Self- Study. Continue to uncover. Ishavar Pradidana or Devotion. Surrender. Service to God. Just do what is before you each day and trust it will all work out. All rights reserved, Elemental OM,

6 Shopping List Oils of ghee, coconut, olive, sesame, safflower, and sunflower Spices:, dry and fresh Turmeric Cardamom cloves Cinnamon Fennel Cumin Coriander Basil Fenugreek Mint Saffron Bay Rosemary Garlic Whole Peppercorns Specialities found at Elemental OM Ghee Chyvanprash Sesame Oil Dairy: Cheese that is light including goat, feta, paneer, cottage, and cream Yogurt with honey added. Non milk milks like almond, hazelnut, rice, soy, hemp Unsalted butter for making ghee Grains & Beans: Basmati Rice Barley Quinoa Amaranth Buckwheat Bulgur Corn Millet Oats Rye Mung, Dahl or Dal Lentils Black Kidney Navy Pinto All beans Vegetables, (20% of your veggie intake may be raw) Root Veggies including sweet potatoes, yams, squash, carrots, beets Sprouts (raw grow your own) Cucumbers (raw) All rights reserved, Elemental OM,

7 Mixed greens (raw) Asparagus Green beans Green peas Small amounts of post Week 1: Greens Spinach Lettuce Chard Arugulu Mustard greens Potatoes (nightshade) Tomatoes (nightshade) Peppers (nightshade) Eggplants (nightshade) Fruits to Favor: Dates Mango Papaya Bananas Grapes Raisins Pomegranite Guava Onions Leeks Go very light on (10% of diet): Cabbage Broccoli Cauliflower Brussel sprouts Radishes Parsnips Turnips Mushrooms (tamasic causing darkness) Pears Apples Peaches Cherries Plums Prunes All Berries, especially blueberries. Other fruits for juicing Lime Granny Smith Apples Avacados Beverages Tea (no caffeine) Great teas: Licorice, hibiscus, rose, lemongrass, mint, sage, ginger, cinnamon, cardamom, fennel, cloves. Coffee (no more than 1 serving) If reducing coffee and caffeine, green tea Pomegranate juice Apple juice Coconut Juice Aloe Juice (small amounts and it tastes bad so mix with one of the above) All rights reserved, Elemental OM,

8 Sadhana personal spiritual practice done with devotion. Arise with before the sun Go outside and take in fresh air. 1 hour personal practice or Sadhana of your choosing as recommended below: 7 minutes of Sun Salutations using ipromise app. Woman s Set below Pranayama of your choosing (I d focus on deep breathing with retention tongue rolled back, So Hum ) Pranayama can be your meditation if simply ended in stillness Or Meditation of your choosing Journaling, contemplation, intention setting 1st Series, Maginificent 7 1a) cat stretch, both sides 1b) eye opener-cover your eyes with your hands and slowly bring away from face 2) stretch pose w/ breath of fire for seconds. Build it up over time. 3) cobra pose- lock elbows straight or modify to sphinx, fix gaze at point on ceiling, breath of fire (bof) or long deep breathing (ldb), 1 minute 4) cat/cow- no time specified 5) seated forward fold) paschomittan asana- 4 times throughout day 6a) rock pose-bof or ldb 5 minutes 6b) rock pose lay on back 5-7 minutes 7) shoulder stand- also called 5-7 2nd series, Conscious Act 1)rock pose 2)life nerve stretch 3)camel pose 4)shoulder stand 5)archer pose- 5 minutes each side 6)baby pose- 2-5 minutes 7) bow pose- 2-3 minutes ldb, brings peace to a woman's mind 8)locust pose- 1-2 minutes 9)hold cow pose-2-3 m, ldb 10)hold cat pose, 2-3 m, ldb 11) stretch pose, no time spec. 12) corpse pose 13) sat kriya, 1-31 m. Elemental OM, 2014, all rights reserved