Elements air (vayu) + ether (akasha)

Qualities dry, light, cold, mobile, rough, clear

Season fall thru mid-winter

Nature wind

Location colon, nerves, mind

Energy: catabolic, electrical

Vata: Force of the WindKing of the doshas, the energy of movement

Vata sets the rhythm. Vata is responsible for every movement in the body. Vata moves the heat of pitta and the fluid of kapha.

Since vata people are made of air and ether, they are light and movement oriented. Vatas thrive on change and resist routine.

Vata constitutions. Light and ectomorphic, people with more vata in their body tend towards. The light qualities of vata give rise to the positive emotions of enthusiasm and brightness... the downside is lack of confidence (from the grounding of earth element), lack of ease (from the fluidity of water, and lack of direction (from the pointing nature of fire element). Due to the clear quality, Vatas have an emotional transparency. Their light body structure can manifest in flexibility and quickness.

Vata digestion. Due to the dissipating energy of wind, the bile and enzymes get blown out in vata types. Vatas tend to eat erratically and skip meals, which further taxes their ability to digest and absorb nutrients. For this reason Vatas tend to bloat. Due to dryness, vatas tend towards dehydration and constipation.

Vata tendencies. Due to lightness in the mind and erratic patterns, vatas tend towards sleep issues. The dry quality can create cracking joints.

Vatas remedies. Vatas thrive when they incorporate routine around their agni (digestive fire). Simply nourishing the body 3 times a day at the same time creates a grounding in body and a potential for more mental direction. Vatas need more nuts, seeds, and oils to balance the lightness of body, and more spices due to the cold nature of their system, and weak digestive tendencies. In general, food should be taken warm, oily and spiced. Doing external oil massage and hot baths preferably daily, allows vatas to feel nourished at the depth of their soul.

Elements fire (tejas) + water (aap)

Qualities sharp, hot, oily, smooth, mobile

Season late spring thru summer

Nature sun

Location small intestines, skin, liver, eyes

Energy : metabolic, chemical

Pitta: energy of transformation

FOCUS, LEADERSHIP & INTELLECT

Pitta is the energy of friction that creates heat. Heat burns the heavier elements to create

something new: transformation. People with a predominance of Pitta dosha crave

transformation. They tend to move full throttle towards putting a vision into action.

Pitta constitution. Due to the sharp intensity of fire Pitta types tend to have strong appetite, digestion and easily quick elimination. Their body type is mesomorphic, with lithe musculature. Their minds are sharp, focused with a natural hierarchy of decision making which gives them an edge on moving vision into action. Out of balance the heat rises into the mind creating a pointed arrow of criticism which leads to frustration. Heat-related imbalances include skin problems, liver weakness, ulcers, and anger.

Pitta digestion. Pittas have strong digestion that tends towards sharpness and acidity. The sharp quality becomes evident when meals are skipped - which will lead to mental agitation. The pH acidity is due to the acidic reactive nature of fire and fire types, which is why pitta digestion is balanced by a fresh alkaline predominant diet of freshly prepared foods and cooling foods. Hot spices, meat, alcohol, caffeine, chocolate and processed foods easily aggravated fire types who already experience a weakness in their liver due to acidic blood filtration.

Pittas remedies Pittas thrive on a diet with a steady intake of dark leafy greens, balanced by non-oily nuts and seeds. Raw foods are particular helpful for pittas,who have the least tolerance towards the chemical nature of conventional “food”. Self- massage with coconut oil is helpful. Besides a satisfying lunch, the most important lifestyle balancer for pitta is allowing time for pleasant jovial evenings with family or friends.

Elements water (aap) + earth (prithvi)

Qualities wet, cold, heavy, soft, moist, oily, static

Season spring

Nature moon

Locations stomach, lungs, sinuses, joints

Energy: anabolic, magnetic

Kapha : the force of cohesion

nourishment , lubrication, repair.

Kapha has the heavier elements which gives rise to a cohesive, centrifugal force, pulling molecules closer together. It is synonymous with the word slesha, which means to hug. Kapha gives rise to a sense of safety, groundedness and well being. Out of balance, it creates

suffocation or a boggy internal state..

Kapha constitution. Their go-with-the-flow personality have a natural ease. The

difficulty is in evolution, as the tendency can default towards complacency and comfortably

that can nullify change, growth and development. Kaphas that exercise regularly and keep light and agile are best ability to utilize their deeper strength and capacity. Those that overeat and engage in the couch potato lifestyle are at risk for congestion, asthma, water retention, obesity, diabetes, and other imbalances of excess.

Kapha digestion. Due to liquidity over fire those with a predominance of Kapha are blessed with a slow metabolism. This slow appetite enables kaphas to get by on less food, though creates a tendency towards overeating. The stomach lining of Kapha has higher liquidity which can more easily give rise to congestion, especially if starches, fruits and sweet foods are eaten regularly or excessively. Kaphas do best with a drying diet with spicy, crunchy foods and a predominance of green vegetables.

Kapha remedies. Kapha has a cold, heavy and static nature that is easily transmuted into strength through morning exercise. Waking up and breaking a sweat is the best pattern for Kapha types to integrate into their dependable routine nature. Eating 2 meals a day is optimal for Kaphas, which enables the ether element of space to rise between meals. The best foods for kapha are those with a naturally occurring astringent quality to absorb the excess liquid nature of kapha. Astringent grains include millet and buckwheat. Other effective foods are pomegranates, leafy greens, lemons, & grapefruits.

Food Guidelines for Energetic Bodytypes.

Eating seasonally has the highest priority for optimal health - attunement to nature’s rhythms. Secondarily, you want to attune to your personal energetic design. This where eating for your

bodytype comes in handy. Refer to the Ayurvedic Basics Guide to know more about who you are. Then, start to see if you’re on tract by following the guidelines for your type below, and notice how you feel. If you feel more grounded and clear, you are on the right track.

VatasVatas are already light, dry, cold, sensitive, and have a dispersing energy. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Vata people and vata season.

PittaPittas are already hot, oily, sharp, intense, and radiating. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Pitta people and Pitta season.

KaphaKaphas are already moist, cool, grounded, heavy, and have a condensing energy. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Kapha people and Kapha season.

The  Doshas,  Living  Foods  Cleansing    and  planning  your  cleanse.

We  will  experiment  with  integrating  more  living  foods.  Here  are  some  of  the  guidelines  for  bodytypes.

Vata  types  (light  bodyweight,  easily  excitable  mind)You  may  be  drawn  to  begin  your  cleanse  with  juice  cleansing  and  move  from  there  into  soups.    As  you  move  into  and  out  of  deeper  cleansing,  eat  heavier,  oily  foods  such  as  avocados,  soaked  nuts  and  seeds,  and  add  spice  like  ginger  and  cayenne.  Use  mostly  soups  during  your  cleanse,  warmed  and  moderately  spiced,  or  warm  your  juices  up.  Combine  dark  leafy  greens  with  avocados  or  soaked  nuts.

Pitta  types:    (medium  bodyweight,  intense  mind)  You  may  be  drawn  towards  a  deeply  purifying  juice  cleanse  or  all  living  foods.  In  general,  steer  towards  a  mild,  more  bland  diet  with  plenty  of  roots  and  greens,  sweet  fruits,  mild  spices,  sprouted  grains,  coconuts  and  avocados,  and  plenty  of  fresh  sprouts.  After  a  deep  cleanse,  protein  may  be  desired  through  almonds  and  sunflower  seeds.

Kapha  types:  (heavy  bodyweight,  fluid  mind)You  may  be  drawn  strongly  towards  1-­‐3  of  hot  water  fasting,  and  from  there  moving  into  some  spicy  juices  and  spicy  light  soups.  As  you  move  into  and  out  of  deeper  cleansing,  eat  something  bitter  first  in  the  meal.  Keep  nuts  and  seeds  minimal.  Spice  foods  well,  minimize  salt,  soak  and  sprout  nuts  and  seeds.  Enjoy  apples  and  pears,  lemon,  ginger  and  parsley.

Best Greens:butter lettucebeet greens, romaine, swiss chard, baby kale leaves, sweet lettuces

Best other green veggies:fennel bulb, peas, asparagus, celery, zucchini, red, orange, and yellow peppers

Best rootsbeets, carrots, sweet potatoes, zucchini, parsnips, radishes, winter squashes, maca, turmeric root, ginger root

Best Sprouts:sunflower sproutsalfalfa sprouts, clover sprouts, radish sprouts

Best Fermented Foods:All fermented foods are great for Vata. Live culture miso, kombucha, sauerkraut, kimchee

Best seeds/nuts/fatssesame, sunflower, avocado, olives (ghee), chia, flax, almond, pinenuts, macadamias

Best fruits:sweet & sour fruits: grapes, cherries, peaches, mangos, citrus, pineapples, bananas with seeds, tomatoes

Best Greens: Kale, dandelion greens, collards, all lettuces, cilantro

Best other green veggies:fennel, peas, asparagus, celery, zucchini, peas

Best roots:burdock root, sweet potatoes, parsnips, carrots, jicama, turmeric root

Best Sprouts:sunflower sprouts, alfalfa sprouts, clover sprouts, mung sprouts, lentil sprouts, broccoli sprouts

Best Fermented Foods:Small amounts of homemade sauerkraut

Best seeds/nuts/fatssunflower, coconut, avocado, (ghee), chia, flax, almond, hazelnuts

Best fruits:sweet, watery fruits: melons, grapes, peaches, apples, pears, berries

Best Greens:All greens in enormous amounts! parsley, beet greens, radish greens,kale, cabbage, brussel sprouts, collards, mustard greens

Best other green veggies:fennel, broccoli, red, yellow and orange peppers, asparagus

Best rootsradishes, beets, turnips, ginger root, turmeric root, burdock root, daikon

Best Sprouts:All sprouts! radish sprouts, onion sprouts, alfalfa sprouts, broccoli sprouts, fenugreek

Best Fermented Foods:Small amounts of spicy ferments are best: kimchi, pickled limes,

Best seeds/nuts/fatspumpkin seeds, chia, flax, corn oil, mustard oil

Best fruits:astringent fruits: grapefruits, pomegranate, apples, pears, tomatoes, berries

Best Plant Foods* if you’re constitution is Pitta, eat more foods from the Pitta list.

Simple Green Smoothies* any of the juices can be eaten as smoothies as well

Vata’s  best  smoothie1  cup  spinach1  peeled  orange1/2  inch  ginger  root  1/2-­‐1  tsp.  spirulina1  +  tsp.  extra  virgin  coconut  oil2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)

Vata’s  superfood  smoothie1  tbsp.  maca  root3  tbsp.  soaked  chia  seeds1  tbsp.  goji  berries1/2  tsp.  spirulina3  dates1  cup  leafy  greens1  +  tsp.  extra  virgin  coconut  oil1  wheatgrass  cube1  cup  mango  or  banana2  cups  water

Vata’s  Simple  Smoothie:1  cup  kale1  banana6  dateshandful  soaked  almonds2  cups  water

Vata’s  Favorite  Smoothie1  banana1  c.  greens1  c.  pineapple1  tbsp.  coconut  oil2  c.  water

*  vata  can  also  add  avocado  to  smoothies  for  more  fat!

Pitta’s  best  smoothie1  cup  leafy  greens1  cup  sproutssliver  turmeric  root1  oz.  aloe  juice1  apple2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)1  tsp.  extra  virgin  coconut  oil

Pitta’s  superfood  smoothie1  tbsp.  maca2  oz.  aloe  juice2  cups  leafy  greens2  tbsp.  ground  flax1  orange2  c.  water  1  wheatgrass  cubestevia  to  taste

Pitta’s  Simple  Smoothie:2  stalks  celery1  cup  greens1  apple1  +  tsp.  extra  virgin  coconut  oilstevia  to  tastewater

Pitta’s  Favorite  Smoothie1/2  cucumber1/2  c.  cilantro1  c.  greens2  apple2  cups  waterstevia  to  taste

Kapha’s  best  smoothie1  cup  leafy  greens1/4  cup  parsley1  cup  sprouts1  cup  wild  blueberries1  inch  gingersqueeze  of  fresh  lemon2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)

Kapha’s  superfood  smoothie2  tbsp.  cacao  nibs3  tbsp.  goji  berries1/2  c.  blueberries1    tsp.  raw  honey2  cups  leafy  greens1/2  orange2  c.  water

Kapha’s  Simple  Smoothie:2  cups  greens1  grapefruit1/2    tbsp.  raw  honey2  c.  water

Kapha’s  Favorite  Smoothie2  c.  radish  greens2  radishes1  pear2  cups  waterstevia  to  taste

Kapha’s  Best  Smoothie1/2  c.  basil1  c.  romaine1  c.  spinach1  grapefruit  with  seeds2  c.  water1/4  lemonpinch  of  cayenne

Wrap it.

Vata  wrap  ingredients:Avocadostomatoesshredded  jicama,  beets,  carrotssproutscreamy  dressingscucumber  or  zucchini  stripsred,  orange  or  yellow  peppersesame  seedswrap  in  nori  or  sprouted  wheat  or  brown  rice  tortilladulse  powder

Pitta  wrap  Ingredientsavocadocucumber  or  zucchini  stripscarrot  stripsfennel  stripssproutsleafy  greensshredded  rootssunflower  seedscreamy  dressingwrap  in  sprouted  wheat  or  brown  rice  tortilla

Kapha  best  wrap  ingredientssproutsgreensshredded  cabbagespicy  rootsred,  orange  or  yellow  pepper  pickled  vegetables  &  fruitspumpkin  seedsspicy  dressingwrap  in  sprouted  corn  tortilla  or  nori

Best Tools for Wraps:Mandolin - cuts long veggies into stripsSpiralize - cuts veggies into noodles or ribbonsHigh powered blender (to make sauces super creamy)

Vata Wrap Sauce

1 cup sesame seeds1 tbsp. grated ginger3 tbsp. miso paste2 tbsp. sesame oil3 tbsp. rice vinegar2 tbsp. honey1/4 c. water (or enough for desired thickness

Pitta Wrap Sauce

4 tbsp. dill leaves1/2 c. cilantro leaves1 c. soaked almonds1 tbsp. raw honey1/2 c. water (or enough for desired thickness)

Kapha Wrap Sauce

1/2 c. basil leaves1 c. soaked pumpkin seeds3 tbsp. flax oil1 tbsp. raw honey1/2 c. water (or enough for desired thickness)

Wrap Sauces: use high-powered blender or food processor. Stores in fridge for 1 week.

Raw Soups kick it up a notch.For those who sense shifting towards living food means the end of soups... think again. When my husband and I switched to raw soups we were astonished by the nutrient-rich experience and the flavor. The bright color will boggle your senses.

Raw Soups!

A great way to start with raw soups is to add boiling hot water to the

refrigerator cool vegetables. This renders a soup about 115ʼ so the

nutrients are mostly alive. I also like to add Rapunzel veggie broth cubes and

fresh herbs for flavor. I use a high powered blender (blendtec or vitamix) for a creamy texture in my raw soups. A regular blender works, but renders a chunky texture. When using a regular

blender you can finely chop or put veggies through a food processor

first.

Raw Family Green Soup3 leaves of chard1 stalk of celeryHalf a bunch fresh parsleyJuice of 1 lemon1 large avocado2 cups of hot waterAdd water as needed and blend to desired consistency. We like to use dulse leaves, grated carrots, grated cauliflower, and sprouts to our bowl of soup.

From ʻGreen Smoothie Revolutionʼ, recipe by Victoria Boutenko

Bright red tomato soup2 tomatoes1 red bell pepper2 stalks celery5 sundried tomatoes1 veggie broth cube1 tbsp. olive oilsalt and pepper to taste

Fennel Pesto Soup

2 stalks fennelhandful cilantro1 tbsp. olive oilbig slice lemon juice1 tbsp. pesto or 1/4 c. fresh basil1 stalk celery1 cup green sprouts (alfalfa, sunflower, whatever)1 veggie broth cube salt & pepperpinch of cayenne (for Vatas & Kaphas)2-3 c. hot water

Brazil Nuts & Broccoli Soup

1 stalk celerysmall handful brazil nutsbig slice lemon juice1 tbsp. fresh thyme2 cups broccoli, stalks are fine1 veggie broth cube salt & pepperpinch of cayenne (for Vatas & Kaphas)2-3 c. hot water

from Cate Stillman www.yogidetox.com www.yogahealer.com

Simple Salads

Vata salads: sweet and warm greens and roots with a soft quality (not too cold and crunchy).

Best Vata Salad1/2 c. fennel, shredded1 c. diced chard (stalk is fine)1 c. yellow pepper1 c. sunflower sprouts1/4 c. fresh basil or dill chopped1 tbsp. lemon juice2 tbsp. olive oil1 tsp. raw honeysalt and pepper to taste.Mix the wet ingredients and pour over the veggies. Marinate for 2+ hours at room temperature before eating. Adjust seasonings to taste.

Zen Kale Salad (V-)2 cups green kale¼ cup sesame seeds2 tbsp sesame oil1 tsp lemon juice½ tsp celtic salt

Combine kale and salt in a mixing bowl. Massage the salt into the kale. Let sit from 1-12 hours. Add remaining ingredients and mix well.

Fennel, carrot & Jicama Salad (VPK-)

1/2 fennel bulb1 large carrot1 cut jicama

Cut all into thin strips. Add a light dressing of olive oil, lemon juice, salt and pepper.

Pitta salads: sweet and bitter greens and roots with plenty of color and sprouts.

Simple Pitta Salad1 c. sunflower sprouts2. c. lettuce greens1 c. grated golden beet1/2 avocado

Asparagus coconut salad1 bunch asparagus, in 1” piecesjuice of 1 lime1 tbsp. melted coconut oil2 tbsp. minced fresh dill or mintsalt to taste

Toss and marinate at room temperature for 2+ hours.

Pitta Sprout Salad

1/2 c. lentil sprouts1/2c. sunflower sprouts1/2 c. alfalfa sprouts1 c. lettuce or mixed greens1/2 c. jicama

Kapha salads: primarily of spicy & bitter greens and sprouts

Simple Kapha Salad

1 bunch arugula4 thinly sliced radishes4 thinly sliced spring turnips1/2 c. mixed sprouts

Daikon-­Ginger Salad (K-)1 daikon, grated1/3 cup lemon juice¼ cup ginger, finely grated¼ tsp cayenneLet the grated ginger marinate in lemon-cayenne juice for several hours. Pour the marinade over the daikon and serve.(Daikon is unbalancing for P in large amounts.)

Mixed Greens and Sprout Salad (K-) 2 c. mixed greens1/2 c. arugula1/2 c. fenugreek sprouts1/2 c. radish and onion sprouts1/2 c. grated golden beet2 tbsp. . pumpkin seeds

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.

Shopping List

• 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.)

Resources for stuff I might want for the cleanse....

There is nothing here that you absolutely need. People often ask me for resources for where to get stuff they can’t find and want to buy.

Should I buy a high powered blender or a juicer?You don’t need either for the cleanse, but you might enjoy these great tools.

Here is a great two minute youtube to answer your question. Basically, depends if you hate wasting the fiber or hate cleaning a juicer (blenders are much faster to clean.) I have both and love both. If I had to choose one, I’d choose a blender.

http://www.youtube.com/watch?v=FLY3tJemb_0&feature=related

JuicersFor Juicers, High Powered Juicers, Dehydrators and Goods!

Champion Juicer - Commercial Model (US Model)

For a less expensive juicer, I like the Breville Juice

Fountain.

BlendersMy opinion is this is the best kitchen appliance investment. Vitamix or Blendtec. Here are a few.

Vita-Mix Commercial Model with Variable Speed Knob #1002

Enema Bagshttp://www.enemasupply.com/

desuenbag.html

Superfoods (gojiberries, cacao nibs, nori 50 sheet packs, high quality nuts, oils, etc.)

nativas naturals

Raw Food World

Cleanse kits includes traditional ayurvedic herbs for cleansing, tongue scraper, body oil, nasya (nose oil). Shipped priority for $40

email cate@yogahealer.com

Fun Sprout Stuff

EasyGreen Large Trays, 3-pack (15" x 13", self-draining)

Amazing Nut Milk & Sprout Bag, Mesh

What are your daily rhythms? What we do every day determines our rhythm. If our rhythm is in sync with the larger rhythm in terms of seasons, day/night cycles and eating/satiation/digestion/elimination cycles we will have more energy. When we are out of sync .... issues arise.

Waking

Most of us are plugged in after dinner. Knowing the consequences and making choices from there is our goal. If you have no problem naturally waking early, clear headed and internally inspired, you’re doing fine. If you do have a hard time getting up and

struggle with stable energy throughout the day (without the use of caffeine or sugar), then this is a pattern to uplevel. Start to enjoy quiet evenings with an early bedtime. If you wake up tired, keep pushing your bedtime earlier. The early morning is a better time to catch up than late at night.

Movement

Even if you tend to workout or go to yoga class at night, start to begin each day with 20 minutes of movement. You are opening your channels of breath and blood. You are moving lactic acid out of your muscles. You are opening to a freedom in your body and mind for the day.

As you advance in your morning routine, give your morning exercise greater meaning beyond the physical. What will best get you ready for your day? Cultivate that quality in your morning practice.

Big Picture

Does your daily routine include a centering of your awareness if the biggest possible context? Take time each day to feel into the entire evolution of the Universe thus far. Feel your place from this greater context. Let go of the in-your-face demands and rest

for a set time each day in your absolute nature. You are giving the impulse that drives evolution access to you. From this place, dharma will flow.

Nourishment

Let’s take the greatest perspective of nourishment. What currently nourishes you? A few questions to ask areL

• Are you fueled by nutrients or synthetics?

• Are your nutrients alive or

cooked?

• Do you feel energized after sleeping and after eating?

• Do you nourish yourself with self-care therapie in a rhythmic cycle from bathing to oiling your body daily, to resting during your menses monthly?

• What nourishment sounds dreamy to you right now? Which sense organs are involved?

Dharma

A vocation that brings you joy and uplifts the whole is considered an essential part of an evolutionary life.

This is quite different from the past paradigm of vocation being that which earns you a decent income to take care of your self/family. Transcends and includes this one. There maybe shadows that emerge as you consider what you are truly capable of in this life time.

Is your work joyful, synergistic and alive?

Does your impact carry your heart’s essence?

Could you co -create with others in a bigger way?

Wake  early,  preferably  at  sunrise.

Urinate  and  defecate  upon  arising.

Scrape  your  tongue,  and  brush  your  teeth,  apply  ghee  or  sesame  oil  to  your  nostrils.

Drink  2  cups  of  hot  water.  With  lemon  if  desired  to  increase  alkalinity.

Exercise  for  20  minutes  breathing  through  your  nose  (yoga,  walk,  jog)

Meditate  (for  at  least  5  minutes).

Self-­‐massage  body  with  oil  before  or  during  a  bath  or  shower.

Have  raw  juice,  stewed  fruit  and  herbal  tea  for  breakfast.  If  you  feel  hungry,  then  eat  hot  grains.

Do  not  restrain  natural  urges  such  as  yawning,  sneezing,  farKng,  or  urinaKng.

Eat  your  main  meal  in  the  middle  of  the  day  in  a  quite,  seMled  atmosphere.

Do  not  overwork.  Quit  work  by  6  pm.

Reduce  rushing,  worrying  and  overeaKng.

Treat  yourself  and  those  you  interact  with  lovingly  and  gently.

Eat  a  light  meal  in  the  evening.

Engage  in  acKvity  that  brings  you  joy.

Go  for  a  walk.

Meditate  at  the  end  of  your  day’s  acKviKes.

ReKre  early  (before  10  pm).

Post-industrialization led us into a deeper freedom, yet we forgot a few things along the way to a life of convenience. Remembering the deeper rhythms as the backdrop to our tech craze is the path to even more freedom. Appropriate use of technology enfolded onto daily rituals which invoke the big currents of energy will be the basis for human health of the next generation.

Your Daily Rhythms

(dina charya)