Ayurveda Mandala - Beauty from within

8/20/2019 Ayurveda Mandala - Beauty from within

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SUNDARAM: INNER BEAUTY

AYURVEDA MANDALA

SUNDARAM

Beauty from within


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by Komala Lyra


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The information contained in this booklet reflects my experience of Ayurveda, Yoga, Tantra.

However, it should not be used as a substitutefor medical diagnosis or treatment.

For any medical condition, always consult with a qualified physician.

Copyright 2014 by Komala Lyra

ALL RIGHTS RESERVED.

Original English text: Komala Lyra

For more information contact:

AYURVEDA MANDALAKomala Lyra

[email protected]

Phone: (44) 7418415325 International(55) 62- 98486967 Brazil


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Foreword

This booklet is offered for your personal use, only.

It has been created as a support material for SUNDARAM ~ Inner Beauty workshopsand professional training. Even though written materials enhance the understanding you may have gained during these programs, the experiences that occur during aliveexchanges are the core transmission.

The following reflections and suggestions may inspire you to further explorepractical themes.

Each suggestion, invites you to recognize your essential gifts, and care for your body with love and awareness.

We all have unique ways to grow and unfold our natural intelligence and sensitivity.In meditation, our deepest resources are recalled to support inner balance, bridgingintuition with practicallity, through sensuality, silence, and relaxation.

The beauty of Ayurveda is the open-ended understanding of life’s ever changingessence. We have a choice at each moment…

This booklet encourages your own inquiry. Feel free to add your insights, allowing your heart-soul to question and realize your learning path.

You are invited to bring your intelligence into each experience and interaction with your friends, family and clients.

Please, respect the long-term experience that grounds these reflections, as well as,the time and energy spent to write this booklet. If you are ready to share yourunderstanding with others, either ask for permission to use this booklet, or follow your own creativity to organize your original materials. Thank you.

Namaste.


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TABLE OF CONTENTS

1. INTRODUCTION

1. 1. Aliveness1. 2. Life force and the breath1. 3. Rituals

2. AYURVEDA LIFESTYLE

3. NUTRITION FOR BODY & SOUL

4. RECIPES FOR HARMONY & DELIGHT

5. BEAUTY FROM WITHIN

6. RECIPES FOR NATURAL BEAUTY CARE

7. INQUIRY

8. WELCOME RITUAL

9. HARMONIZING THE DOSHAS WITH MASSAGE

10. USE OF ESSENTIAL OILS & HERBS IN AYURVEDA

About the author

Suggested reading

Directory


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1. INTRODUCTION

1. 1. ALIVENESS

Nowadays, life is fast, intense, surprising. Most bodies can hardly keep up with email messages, phone calls, schedules, wishes, vacations, learning newskills... “Meditation” often becomes “one more thing” on the “to do” list,squeezed between this and that...

Our quality of life and contentment is intimately related with our ability toreceive and offer nourishment. At all levels, health means wholeness.However, finding time to exclusively care for ourselves is becoming more likea luxury, rather than a natural need.

The language of Ayurveda bridges lifestyle, work and meditation, as ONE

path. The inner dimension is available, always, NOW. It opens doorways tonurture body, heart, and soul without separation, or time frames.

The perspective of the feminine is in essence healing - it embraces life beyondlogic, naturally receiving its seed, and cherishing it to birth.

Living in female bodies, we carry a responsability... Ultimately, neither malenor female... However, while we are in the process of discovering the core ofoneness, women represent the expression of feminine attributes in itsoutermost form. As women, we carry a gift that is asking to be shared inpresent times of stress, and often distress...

Healing and nurturing are natural feminine qualities, and yet rarely used inself care. Most women have an intuitive sense for their own bodies, but arenot often encouraged to use their own insights in a practical way. During thelast century, while in the process of getting financially and emotionally“independent”, most women have lost their biological ability to absorb andmetabolize nutrients, especially at the soul and heart level.

Our life quality is related to the nourishment we receive. A deeper sense ofcontentment results from our ability to master our own resources: physically,emotionally, and mentally. However, first we need to be able to recognize our

own resources. If we are disconnected from our core nature, how can we evenrecognize what is essential?

Life is change. Our state of health reflects our ability to adapt to inner andouter changes. Only when our life force is flowing throughout our whole bodies, we are able to sail through changes, using inner resources to surf the waves that come our way. Thus, health becomes natural radiance from within,grounding spirit to shine through the body.


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Looking from a perspective of prevention and nourishment, the experience ofinner harmony that leads to synchronicity between body-mind-spirit arisesout of daily awareness, simple practices that grow as reminders, deeper anddeeper anchored to our core qualities.

Being fully alive means that our energetic system naturally integrates thequalities of the 5 elements, according to our unique constitution (Prakruti).

SPACE ~ as source of all, potential always available as inspiration.

AIR~ as mobility ~ ability to make changes in mid-air ~ connect inimagination and possibility ~ recognize the seeds of our creative intelligence.

FIRE ~ as power of transformation ~ intensity that brings energy to the core,and transforms raw life force into intelligence NOW ~ response that is fresh

and alive in the moment.

WATER ~ as fluidity, bonding, circulation ~ ability to merge and receivenourishment from the environment.

EARTH ~ as stability ~ structure ~ ability to create and maintain form.


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1. 2. LIFE FORCE & THE BREATH

Prana ~ subtle current of energy, which continuously establishes a circuitry ofelectro magnetic waves within the body and throughout the subtle bodies.

Body channels, from subtle to gross, are nourished and maintained throughthe flow of Prana.

Attention to each breath is the simplest and deepest path to a meditative state.The breath is there all the time, while we are alive, everywhere we go.

Just STOP, and pay attention.

No need to change, no ideal to achieve, no other practice. Being present to thein-breath and out-breath is enough.

The power of the gaps, remind us of the source of life ~ Space.

Let awareness permeate those gaps… In between the in-breath and the out- breath, just that!


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1. 3. RITUALS

What is a ritual?

Ultimately, a ritual supports alignment in daily life with the unseen world. Itoffers Time to become intimate with Reality that is all embracing, and it maypresent itself in different forms for each individual.

The way each individual chooses to become intimate with Reality is uniqueand must be carefully felt; there is no set-rules for that. The foundation isrecognition of the longing, that each of us feels.

Find the way that best suits your heart, calling your soul to dance, in thecontext of your own life, and then proceed...

. ALIGNMENT WITH INTENTION

Preparation: aligning intention with external reality.It is important to purify your focus so that its connection with Reality will bestrong and secure.Puja is purification, meaning an offer that represents surrender to Life – inany form that it you may feel that.

. REMEMBRANCE

Definition of center of focus, awareness is the lead on this movement.

Once you set your intention to the universe, the universe expects you to fulfillit. Like sending a messenger to someone else’s house: once you dispatch aprecise intention, the energy it represents has left you, but has not reached yet where it is supposed to go... if there is not enough clarity in the instructions,for example, the address of destination ~ the messenger can get lost, can be wandering around, or can get entangled in things/places that may call hiscuriosity (the mind), and loose contact with the destination, the originalintention...

As we go in an out, we face obstacles, which are simply reflections of ourmind’s separation, always in duality and choice. As we increase the continuity

of intention, the obstacles dissolve into the center. That is the power of themandala: always returning to the center.

Sense the deeper longing of your heart-body-soul, then set your purpose:Space ~ recognition of potential Air ~ empowering imagination and creativityFire ~ enhance clarity and focus Water ~ call for protection and connection


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Earth ~ ground stability, wealth & healthKeep focused!

Choose a symbol, from your own preference or culture, to represent differentperspectives and stages of learning. Focus on their qualities, as a support todissolve mental obstacles and old patterns.


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. INVOCATION

An invocation means ~ asking support from the forces of the Universe.

Through the different symbols of the deities, we address different aspects ofconsciousness, as each represents variations on the way we may inviteawareness.

Ganesh is called to support the manifestation of intention on the earthly plan.He is the symbol of remembrance, the one who will cleanse the mind’s veils,and remind us of the source. His strength anchors our awareness in thephysical body, so we can move on to the more subtle energies with a sense ofgrounding.

Parvati, his mother - the goddess that came from the mountains, representsthe chain of the spine ~ kundalini energy, which is the pathway for intention

to move upwards, to connect with our divine purpose… She is usually calledupon, together with her son, to support inner strength, integrating physicaland energetic levels.

When our power of transformation is awakened, we want to align it with ourintention.

Ganesha, who sits at the first chakra (the muladhara- the physical body),grounds our physical body, so that our life force gathers inside and buildsstrength.

Then, Parvati ~ his mother, will clear the way for life force to move upwardsalong the spine, towards Shiva.

Shiva ~ Ganesh’s father, represents our connection with potentiality, thepower of Heavens. He is represented by a rock - the bindi, a simple dot,symbol of consciousness beyond form.

Later on, we call Vishnu, who maintains the reality of forms.

“ Lord Vishnu, You are my witness. You are the Preserver.It is thanks to you that everything is in one piece.

O Lord Vishnu, I request you to be my witness.”

Vishnu and Shiva are inseparable, they work together as a team.

Vishnu carries the intrinsic awareness of the natural processes of birth anddeath, he is just in between, taking care of preserving what is real, until Shivacomes to transform and change reality. Returning to source… AUM.


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USING THE 5 ELEMENTS TO CREATE A RITUAL

The elements represent the merging of the body with universal forces. They are constgenerators, maintainers, and destroyers of both.

So, during a ritual we ride the energy of their qualities, and the interconnection betwthe 5 elements and the 5 senses.

SPACE ~ Invocation to celestial beings.> SOUNDS: energy goes out on invocation and returns back inside.> First invocation if made to Ganesh, to remove the obstacles, so we can set a clearintention of remembrance.> Repetition of a mantra, especially related to the deity chosen as a guidance, bringsawareness to the cyclic movement of life and the intention related to the deity.> FLOWERS are symbols of space.> Offer flowers, opening the Space of your heart to receive, feeling delicate like a flow

AIR ~ Awareness of breathing and Prana entering the body.> MOVEMENT: energy that is bringing information back and forward between differlayers of awareness, between earth and sky.> Light an incense to establish the connection between your place and the heaven,invoking communication with the higher realms.> Circulating the air inside your body as light, moving without obstruction, literally afiguratively.

FIRE ~ Asking for clarity to be able to see what is real> COLORS & IMAGES: each color represents an energy frequency and generates a

specific resonance of alignment with the expressions of that frequency.Images, like deities, mandalas and yantras represent pure energy, thus openingdoorways to meaning beyond the mind.> Light a lamp or a candle, asking for clarity and understanding, requesting the FireElement that is within you to merge with your awareness, and with your astral body.Ordinarily most of our fire is stored in our physical body, where it is busy digestingthings and keeping the body in one piece.For the spirit to be alive, we need the fire free from the physical body. Instead, it needto become rarified, to be transformed into a subtler form.> Holding your intention like a flame, making the fire in your body burn cleanly and brightly.

WATER ~ The water is the witness of your purpose.> CLEANSING MOUTH AND EYES: the main organs that are cleared by water.> Wash the eyes for seeing more clearly> Wash mouth and tongue for purification of speech, as you sing a mantra.> Anointing the forefront with Sandalwood paste on water.> Letting the mind become liquid, anointing with sandalwood paste, , as a symbol of awareness, which transforms ordinariness into consciousness.


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EARTH ~ Honoring the place where you are going to sit.> SCENTS: bring remembrance through their subtle information.> Use essential oils or incense to activate specific memories and intelligence.> Releasing the fragrance of your love.> Offering food or precious stones symbolize surrendering the body to what life bring> Offering the body as nourishment to the goddess, as well as, grounding the blessingreceived into the body.

. ATTENTION TO OBSTACLES

Recognizing the obstacles that come up in the mind (trigunas, the archetypal qualitiethat are innate to creation), in the body (the five elements and the five senses), in theemotions (rasas, the six tastes that our energetic system uses to transfer informationfrom the body to the mind).

Observing the nature of our attachments and limitation of mind setting...

Encouraging the five elements, the trigunas, and the six tastes within to cooperate anflow in harmony...

. INTEGRATION

Slowly diving inside and slowly reemerging, to integrate the experience into Reality.

Feeling grateful for this experience of being reminded of the center of Reality, the quof openness and receptivity.

A different mantra is used to return and gradually reconnect with the outside world.

When the right moment arises, then define your end point carefully, and close.

You began with a definite starting point, and end with a precise closure point so that can close off the sacred space, exit from it, and maintain it in a sacred, pure state.


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2. AYURVEDA LIFESTYLE

The essence of Ayurveda is to support health rather than cure diseases. Therefore,

lifestyle is fundamental.

Simple day-to-day practices are offered in order to maintain and improve our health

in a sensible and continuous way.

LIVING AYURVEDA means caring for DAILY WELLBEING. Regular care

considers above all the uniqueness of our constitution and environment. This means

that, what may be good for you may not be beneficial for someone else.

Thus, all suggestions are offered especially for you as grounding for personal

exploration. They are not rules to be followed, but encouragement for awareness and

sensitivity.

What you eat, drink, hear, see, and touch has an effect on your level of vitality and on

the way your body functions. So, the first step is to start paying attention to your

physical-mental-emotional qualities.

When do you choose situations, food, and/or relationships that maintain patterns

of distortion and compensation? This means, anything that causes stress at any

level.

When-how do you feel supported, content, genuinely joyful and relaxed? This

means, anything that nourishes your essence.

Once you start to identify the levels of tension that are present in your life, and the

qualities that spark your aliveness, it becomes easier to recognize your real needs.

Gradually, the difference between responses and reactions becomes more evident. In

this process, you will naturally start to make new choices, which will arise from a

deeper attunement to your energetic constitution and intuitive guidance.

CARING FOR THE ENVIRONMENT is intrinsic to the care we have for our own

bodies. Thus, Ayurveda also brings attention to the quality of foods, plants and herbs

used for meals and treatments.

They need to be grown, collected, and prepared with great respect. When used

appropriately, they do not have side effects, or cause any harm.

Further, the subtle intelligence of plants transmits information beyond words, while

increasing our ability to notice their effects and properties.


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DAILY ROUTINE includes a few suggestions. Once you feel their benefits, it

becomes rather natural to remember them regularly.

Ideally, WAKING UP TIME should be with sun rising... Adjusting slightly

according to doshas is suggested. However, the most important factor is to feel asense of deep rest and freshness upon waking up.

If you feel lazy or tired as soon as you open your eyes, or are unable to move because

your body feels stiff… this is a sign of ama and high acidity. It is a good idea to review

your nutrition and reset your body’s condition, as soon as possible.

A few minutes of silent MEDITATION, bringing awareness to this shift between

sleeping and awakening, ignite a subtle awareness that will permeate your daily

activities.

Even if you sit quietly just for a few minutes, a deeper sense of relaxation will be with you throughout the whole day.

Then, SCRAPING YOUR TONGUE with a stainless steel or silver scraper,

cleanses the toxins that are released into the mouth during the night. This is a basic

habit for mouth hygiene and general health.

Following, BRUSH YOUR TEETH with toothpaste made with natural ingredients

(very easy to make at home) or a mix of powdered herbs (traditional recipes are

available and easy to make at home, as well). Immediately follow up using a table

spoon of sesame or coconut oil, to swish it inside your mouth, for about 5-10minutes.

The benefits are clearly visible within a few weeks of daily use: healing of gum’s

diseases, improving gum’s tone, cavities’ prevention, cleansing, and prevention of

bacterial accumulation.

During warm days, DRY LOOFA can be used before the shower, to cleanse dead

skin, and prepare the body for a massage. In this case, follow up with a few minutes

(or much longer, if you can create the time) of SELF-MASSAGE using sesame oil

(for Vata and Kapha), sunflower or coconut oil (for Pitta), or almond (for Kapha).

Self-massage enhances the connection with your body, stimulating sensitivity and

receptivity. Even if you only touch yourself for a short time, the feeling of care and

connection extends over the whole day.


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You can use also different traditional formulations according to doshic preferences,

or add essential oils to base oils. (suggestions for specific carriers and essential oils

for doshic balance, can be found on the Beauty Care section).

Once you complete your massage, have a shower without using soap directly on theskin, so that the oil penetrates the skin, nourishing and protecting it during the day.

Dry yourself with a towel, removing the excess. Your skin will feel very soft and

vibrant.

During cooler days, WET LOOFA can be used during the shower, sprinkled with a

combination of calamus root, ginger and cinnamon powder. This combination

activates circulation, warms, and detoxifies the superficial layers of the skin. Also, do

not use soap directly on the skin, to maintain the natural skin lubrication.

In this case, SELF-MASSAGE should follow, as above explained. During cooler

seasons, the oil will penetrate deeper into the skin, protecting it from the wind, cold,

and general harshness of pollutants.

As you are refreshed by water, you can take some time to stretch and start moving

into the day.

GENTLE EXERCISE OR YOGA PRACTICES (specific yoga asanas for each

dosha can be found on the Yoga section) are highly beneficial for maintaining

muscle’s tone, improving general circulation, enlivening facial expression, enhancing

clarity and creative thinking.

If you can combine it with BREATH AWARENESS– paying attention to in-breath

and out-breath, without interference… that is an additional way to increase your

energy during the day.

If you can, include a few Pranayamas, such as, alternate nostril breathing (Anulom-

Vilom) for a few minutes, and/or Kapalabhati (belly breathing with attention on

outbreath through both nostrils).

FLEXIBILITY of body-mind maintains vibrancy and resilience during times of

changes and dealing with unexpected events.

FOOD PREPARATION & BALANCED MEALS are important part of daily

routine.

I personally enjoy cooking all the meals for the day in the morning. In this way, I

have an overview for best food combination, and am delighted to “find” the dishes

ready later on, when I am really hungry. For most people, this choice is also


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practical, as you do not need to interrupt your daily activity to cook, and have

nutritious meals freshly cooked. This preparation also gives me more time and calm

to eat during the day, making the meals a sacred time even when I am alone.

Paying attention to food combination makes a huge difference in the was our bodiesdigest and absorb nutrients.

THE CONCEPT OF AMA is key to understanding and supporting an optimal

functioning of our bodies.

Ama means undigested energy. Everything that we are not able to digest – food,

emotions, thoughts, events, or/and information, becomes a backlog. This

accumulation slows down our digestion and assimilation, while weakens our

immunity. Progressively, buildup of ama becomes a heavier and heavier burden. Our

system, either tries to eliminate it (using more energy which could be used for other

vital functions), or creates a protection around it (generating a milieu for bacteria

and virus to lodge). Consequences are allergies, and an array of chronic and acute

diseases.

Within this understanding, DIGESTION, ASSIMILATION, & ABSORPTION

are fundamentally important for good health.

When our digestion is strong, the left over food in the intestines will be none, or

minimal, so less build up of toxins on the intestinal lining, which makes assimilation

and absorption more efficient. Overall, this means the body is spending less energy

to transform and absorb nutrients. Results are: less fatigue, more vigor, more

resources available, better immunity, stimulation of intrinsic intelligence!

The following NUTRITIONAL GUIDELINES are offered to support more

conscious choice that will better nourish and energize your body.

· Best to cook with fresh ingredients, organic, preferably local produce, according to

the seasons.

. Best to avoid strong exercise immediately after a meal. Take a few minutes of

leisure, away from computers and other electronics, at least for one hour after each

meal.

. Most substantial meal should be lunch, as during the day the digestive fire is

stronger, and the outside temperature warmer. Both factors facilitate good digestion.


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. The evening meal is best taken at least 3 hours before going to bed, so digestion has

is completed before going to sleep. This awareness supports sound and regenerative

sleep.

. Eat in an environment where you can relax, be quiet, focus on the tastes and propermastication. All the influences surrounding you while eating ~ noises, conversations,

colors etc… will have an effect on digestion and assimilation.

. Pay attention to your state of mind and emotions, for the same reason.

. More detailed information and recipes are found on the section NUTRITION

FOR BODY & SOUL

PLEASURE DHARMA is the joy that arises when you follow your passion, being

present to what is happening inside and outside, listening to your sensitivity, and

inner guidance. So, during the day, make choices that give you joy, fulfillment, spark your creativity and make your feel alive. Whatever is your work, make sure that you

enjoy it!

During the day, whatever are your activities, best to FOCUS ON ONE THING AT

THE TIME! Not so easy nowadays, when so much interference and crisscross

activities are part of daily life. However, multitasking aggravates Vata, and further

provoke Pitta.

When eating and doing something else, or being interrupted, the body will not be

able to concentrate on digestion, so poor absorption results.

BEING IN NATURE AND WITH THE ELEMENTS is also part of nourishment

for body and soul. Pay attention to the elements around, sources of water, the sun,

trees, flowers, whatever is the landscape coloring your life. Drink with your eyes

from all source of beauty!

EVENING practices may include time to be quiet, dance, make love, simply touch

someone close to your heart, or listen to your favorite music…

Give yourself a FOOT MASSAGE just before going to bed… On the soles of the feet

there are reflex points for all the organs. Even if you do not have a precise knowledgeof their locations, the effect is the same. Let your hands find the points that are more

sensitive, slow become more familiar with your own feet’s sensitivity, and move them

with gentleness and curiosity. Best oils are sesame or Bringaraj.

TAKING TRIPHALA just before going to sleep helps to maintain your intestines

cleaned on a regular basis.


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SLEEPING seven to eight hours a day is usually the most beneficial for most

people. During the night, the body’s regeneration system is at its peak, cleansing and

repairing cell’s damage, healing, and replenishing. Relaxation is the main ingredient

for vitality and intelligence.

OTHER ASPECTS OF BODY CARE

HAIR OLEATION is highly recommended, once a month. Give yourself a full head

and scalp massage with Elaadi tailam or coconut oil. If you prefer, these oils can be

slightly warmed up, even though they have a cooling effect.

FASTING ONE DAY A MONTH is suggested for regular detoxification, especially

during seasonal transition. This practice enhances vitality, improves skin condition,

promotes regular bowel movements, improves digestion, brings more clarity to

mental faculties, and helps to calm and clarify emotional issues.

During this day, drink liquids only. Best to choose fruits and veggies’ juices

suggested for your constitution.

Take triphala the evening before, as well as, in the morning and evening of the

fasting day. Rest as much as possible, and let your body release what feels to be

excess.

With this regular cleansing, you will keep your body more sensitive to what is truly

nourishing. It is easier to eliminate toxins as soon as possible, before they build up

excessively, to the point of provoking symptoms of discomfort.

EXTRA TIPS FOR MODERN LIFE STYLE

Some HERBS are beneficial to support balance, when it is not possible to avoid an

accelerated pace, pollution, or other consequences of modern life.

For MENTAL CLARITY , Brahmi (Centella asiatica), Shankpushpi (Convolvulus

pluricaulis) and Ashwagandha (Withania somnifera) are the main friends.

For RELAXATION, the use of essential oils can be of great help. Lavender

(Lavandula vera) and Chamomile (Roman chemotype) can be used in a warm bath.

Jatamansi (Spikenard) can be used on pulse points before going to bed.

Do not withhold your natural urges!

Overall, adjust all details to your energetic constitution (Prakruti), and to your

present state of health.


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3. NUTRITION FOR BODY & SOUL

Nutrition plays a meaningful role in the Ayurveda Mandala lifestyle, as the five

elements: Space, Air, Fire, Water, and Earth, are constantly interacting with our

energy system through the foods we eat.

Our bodies are made of the 5 elements. So are all the foods we eat…

QUALITIES OF THE ELEMENTS

FORM SUBSTANCE DENSITY WEIGHT

SPACE NO NO NO NO

AIR NO YES NO NO

FIRE YES NO NO NO

WATER YES YES NO YES

EARTH YES YES YES YES

Clearly, what we eat influences the dynamic of the elements within our bodies, either

by bringing nourishment and balance, or by increasing doshas (the specific

combination of 2 elements). In this later case, it also generates build up of toxins.

What we ingest and later digest, influences the formation and healthy of all body

tissues (dhatus), especially Rakta dhatu (blood). The radiance of our skin depends on

the quality and circulation of blood. When the blood is not vibrantly health, the skin

will suffer the consequences and will try to eliminate the toxins circulating in the

blood. This may manifest as itching, allergies, swelling, etc…

The importance of food combining is fundamental for the formation of health blood,

and further of all the other tissues.

Understanding and experimenting with nutritional choices has the power to activate

intelligence at all levels, from ingestion to digestion, to elimination; from body to

emotions, to mind.

An “Ayurveda diet” does not exist, but Ayurveda brings light to basic principles of

energy transformation that are applied to each individual according to specific


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constitutional characteristics and environmental conditions. From those guidelines,

one can experiment and make personal choices based on sensitivity and awareness,

of what feels good for you.

Naturally, changes and choices that are in alignment with your constitution will benefit wellbeing at all levels. Learning to select the foods that support the

uniqueness of our own nature enhances sensitivity and awareness, as well as, brings

more joy, clarity, and pleasure to our lives and interactions.

Then, our sense of beauty will come from an inner state of contentment, as the body

feels at easy, radiates relaxation, and joy.

Bringing consciousness to daily choices and food preparation can have a strong

impact in our health, moods, overall wellbeing, including mental alertness and

sexual disposition.

The doshas are forces of life, not physical manifestations in themselves.

Accumulation of doshas however causes accumulation of physical substances with

which they are associated and lead to imbalance and disease.

REMEMBER… what we eat is continuously transformed into the body we live in.

The external environment affects the internal environment by resonance.

Specific qualities that are present in the environment at each season will influenceour internal environment and increase/decrease doshas.

Summer = pitta is high

Autumn= vata is high

Winter = kapha is high

Spring = kapha is decreasing, pitta is rising


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The most common nutritional issues are:

! Quantitative dietary deficiency

Including under-nutrition due to insufficient food

! Qualitative dietary deficiency

Resulting of malnutrition, toxic conditions, and lack of essential nutrients.

Certain food combinations disturb the functioning of gastric fire and interfere with

proper digestion, thus aggravating Vata, Pitta or Kapha.

This disturbance may create toxicity (ama), which will slowly cause disease.

! Qualitative and quantitative over nutrition

Includes emotional overeating, which can result in obesity, high cholesterol,

hypertension, heart dis-functions, etc…

! Toxins in food

Can cause toxemia and lead to indigestion.

! Foods unsuitable to the individual constitution

May affect immune system and cause disease.

So, it is important to consider:

! The natural qualities of each food.

!

How those natural qualities can get altered through the action of the

elements.

! The effects of combining foods.

! The quantity of food intake.

! Individual differences in food intake.

! The places & climate where the food is grown, prepared and consumed.

! The effects of the seasons and time of day.

! Organic food consumption and avoidance of artificial flavors, chemicals,

preservatives and colors.

!

Try to include all the six tastes your daily diet: sweet, salty, sour, pungent, bitter and astringent. This will bring nourishment to the deeper levels of

tissues and will favor better absorption.

! Sip water while eating but in small dosages (room temperature).! fruit juices can be taken away from meals.!


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DIGESTION

Good digestion sets up foundation for healthy tissues, and consequently all bodily

functions. So, it is important to keep the digestive system at its peak performance, at

all times. When there is discomfort with the digestive system, sooner or later, otherissues will manifest, and weakness in the organs will become visible.

How do you know if your digestion is strong?

! if you have a regular and strong appetite

! if you do not have gases, or other belly disturbances

! if your elimination is regular

! if your feces are well formed

! if you do not have any belching symptoms

! if your stomach and intestines are not sensitive to touch, nor painful

!

if you feel light and alert after meals!

if you never experience indigestion, heaviness or discomfort after meals

! if your skin is smooth and radiant

! Then you have a good power of digestion.

! Otherwise, pay attention! if any of the above symptoms is manifesting in

your life it is a sign that your digestion is not good.

! Find ways to improve digestion, and to increase your digestive fire (agni).

! If the disturbance is caused by Vata aggravation – excessive movement,

dryness, constipation, most likely you will feel pain in the abdominal area,

and gases

! If the disturbance is caused by Pitta aggravation – excessive heat, there will

be burning sensations, disgust to sour taste, possibly also fever.

! If the disturbance is caused by Kapha aggravation – excessive mucous, the

symptoms will be possible nausea, vomiting, extra mucous secretions.

How to improve digestion?

! Eat only when you are hungry.

! Pay attention to your hunger and eating capacity. Stay with the feeling of

being ! full, so to speak. Feeling nourished but still spacious inside. From

ancient texts, the suggestion is to fill half of the stomach with solids," with

liquids, and keep" empty so there is enough space for circulation.

! Prefer vegetarian food for lighter intake and easier digestion.

! Eat seasonal fresh fruits and veggies, good amount of fibers, use precise herbs

and spices when you cook, use only unrefined salt, include daily intake of ghee

on your meals, as well as honey, once a day.


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! Take triphala daily, in the evening.

How to deal with constipation?

! It can be caused by aggravation of Vata (dehydration), Pitta (heat causing

dryness, medication), and/or Kapha (lack of fiber in the food, accumulation of

bulk and dryness).

! Irregular and/or lack of proper elimination can cause pain, discomfort,

heaviness, weight gain, hemorrhoids, skin problems, and other unpleasant

symptoms.

! Sometimes, elimination is impaired for one or two days. However, if there is

no elimination for more than 3 days, it is necessary to take care immediately.

! Recurrent constipation can be a sign of digestive tract infections, and other

disorders, as well as, of food habits that do not promote good digestion, thus

blocking elimination.

! Pharmaceutical laxatives can cause addiction, impact the intestinal flora,

damage the GI tract, cause ulcers, and cause further health issues.

! Treatments that include awareness of food habits and combination, as well as

exercise, and herbs are best on a short and long term.

! Drink more water during the day water to increase internal moisture. Very

important to pay attention to the quality of the water you drink: pure spring

water, or filtered well water are the best.

! Avoid sodas and carbonated drinks.

! Increase consumption of fiber-rich foods: wholesome grains like quinoa,

amaranth, barley, millet are best.

! Linseeds are excellent addition to all plates.

! Eat fruits and vegetables mainly

! Also add beans and legumes, for protein contents, vitamins and facilitation of

elimination. Best is to cook them for a very long time, with a table spoon of

good quality vinegar poured on the cooking water, so they are soft and easierto digest, without provoking gases.

! Use oils and ghee over the food, on a regular basis: sesame, olive oil, and

sunflower are great for adding lubrication and making bowel movement

easier.


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! Do not withhold your urges: go to the toilet immediately when you feel the

need!

! Use molasses or honey as natural laxatives, and can be used to foods to help

to relieve constipation.

! Citrus fruits and grapes are high in citric acids, which help to break down

intestinal bulk, so can also be used to eliminate constipation.

! Dried prunes are of great help as well.

! Walking, swimming, bicycling, and other kinds of regular and moderate

exercises are very good to maintain overall muscle tone and stimulate the

intestines.

! Herbs (like senna) and natural laxatives (like tamarind) can be used in

extreme cases, but best when recommended by a professional who canevaluate the causes of your constipation and make sure that these or other

substances can support your system to self-regulate, addressing the cause

rather then only dealing with the symptoms.


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LIVER FUNCTIONING is also crucial for overall health and skin care.

We are presently exposed to a large amount of environmental toxins, and chemicals

in the waters and air. Mostly they are carcinogenic substances that keep circulating

in the body until they reach a peak and manifest as disease.

The liver is the organ that filters blood toxins. So, when the liver is overworked,

trying to eliminate toxins, often there is congestion cause by deposits of bile (that

become harder in this process). In this case, the toxins are not fully eliminated and

continue to circulate in the bloodstream. We may feel the consequences as irritation,

tiredness, anger, gall bladder stones, rashes, gas, flatulence, weight gain, water

retention, pimples, allergies, chemical sensitivity, fatty liver, tiredness, candida,

elevated liver enzymes, PMS and menopause symptoms (hot flashes, night sweats

due to hormonal unbalances) etc….

It is almost impossible to control, or even know, the level of exposure we aresubjected to on a daily basis, so the only way is to take care. So, it is a good idea to

use a liver cleanser herbal formulation to support elimination of toxins regularly.

The liver has very important functions and directly affects the functioning of all the

other organs. It includes storing fat and water soluble vitamins (B1-12), converting

sugar, fatty acids and fats into glucose, create bile, metabolize and eliminate excess

hormones, break down cholesterol, and insulin, cleanse old cells and anti-bodies. It

also has a supporting role for the immune system, aiding in the production of anti-

bodies.

Herbal teas and green powder combinations, including chlorella, and spirulina,taken with meals, can be very helpful on a daily basis. Carrots, beets, celery with

other dark greens leaves, can help detoxification.

A deeper level of liver cleansing needs to be done only after the colon has been

cleansed with a program such as Panchakarma (the most effective rejuvenation

program in Ayurveda).

In this case, a personal program needs to be designed for each individual for better

efficacy. So, it is possible to clear stagnant waste, promote production of health blood

cells, bile and eliminate congestion in the liver and gallbladder.


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THE POWER OF SPICES

Cooking with spices is an art and a healing gift. They offer energetic information

without the bulk, which means they are absorbed very fast with little waste of energy

used during digestion. In fact, most spices promote easier digestion.

They alter and balance the taste and effects of the food, enkindle agni and have a

cleansing effect.

Traditionally, one of the most royal spices is TURMERIC. To start with, it provides

3 tastes at the same time: bitter, pungent, and astringent. It increases Vata and Pitta

if consumed in excess, and relieves Kapha.

! It can be used in different ways and in many dishes and drinks. It can be

fresh, dried, or grated.

!

It has many qualities and healing properties: anti-inflammatory, antibacterial,antiseptic, relieves pain, swelling, heals wounds, prevents infections and

blood clotting.

! One way to enhance the properties of turmeric, taken internally (clears joint

inflammations, arthritis, strengthens bones, also good for sore throat and

coughs) or externally (for skin care) is to combine it with milk. In this case,

the anti-oxidants properties of milk are enhanced, so when used for skin care,

it will give more elasticity and glow to it.

! Turmeric is one of the best rasayanas (rejuvenation) used in Ayurveda

! Its main ingredient – curcumin, is a strong anti-oxidant and anti-

inflammatory; it is effective on cases of Alzheimer’s, arthritis, diabetes and

cancer, protects the cardiovascular system, has positive effects on insulin

sensitivity, improves heart health, lowers blood pressure, and increases blood

flow. It is also excellent for mouth and gum care.

! Combining turmeric with black pepper, increases its absorption.

! When cooking with turmeric, pre-heating ghee and toasting the turmeric with

the ghee also helps better absorption.


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NUTRITIONAL GUIDELINES FOR SPECIFIC DOSHAS

VATA

Sweet fruits: bananas, berries, cherries, coconut, fresh figs, mango, grapes, sweetmelons, sweet oranges, papaya, peaches, pineapples, plums

Cooked vegetables: asparagus, beets, carrots, garlic, cooked onions, radishes,spinach, sprouts, sweet potatoes, tomatoes, zucchini

Nutritive grains: cooked oats, rice, wheat

Generally avoid beans, except mung beans, or carefully use spices to counteract theeffects of beans (rise vata dosha)

All nuts are good in small quantities: almonds, sesame, walnuts, cashews

Natural sugars are good in moderation: rice sirup, raw sugar, honey

Spices: all are good especially asafetida, basil, cardamom, cinnamon, cumin, fennel,garlic, ginger, nutmeg, turmeric

All dairy products are good: butter, milk, cheese, cottage cheese, ghee, milk, yogurt(good to balance the cold effect with warming spices)

All oils are good, especially sesame, almond, ghee

Meat is good and strengthening: beef, lamb, chicken, turkey, seafood

Eat richly, regularly, and well, take tonic herbs, apply sesame oil to the skin on aregular basis and receive massages as much as possible, sleep well and early.


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PITTA

Sweet and astringent fruits: apples, avocados, coconut, fresh figs, sweet melons,sweet oranges, pears, pineapples, plums, pomegranate, prunes

Sweet and bitter vegetables: asparagus, cabbage, cucumber, cauliflower, celery,green beans, lettuce, peas, parsley, potatoes, sprouts, zucchini

Cooling grains: basmati rice, white rice, wheat

All legumes are good: except lentils

Generally avoid nuts: except coconut, sunflower seeds

Natural cooling sugars are good in moderation, except honey

Generally avoid spices that are heating: use coriander, fennel, cardamom, turmeric,and use cinnamon, cloves, black pepper in moderation

Cooling dairy products: butter, cottage cheese, milk, paneer, ghee

Cooling oils: ghee, coconut, olive, sunflower

Only cooling meats: chicken, turkey, rabbit

Eat and drink regularly, swim as much as possible, apply coconut oil to the skinregularly, take balancing herbs, relax as much as possible, specially at meal times


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KAPHA

Warm and drying fruits: apples, apricots, berries, dry figs, mangos, peaches, prunes,raisins

Pungent and bitter vegetables: beets, cabbage, carrots, cauliflower, celery, eggplant,garlic, lettuce, mushrooms, onions, parsley, peas, radish, spinach, sprouts

Drying grains: barley, buckwheat, corn, millet, dry oats, basmati rice in smallamounts, rye

All legumes are good: except kidney beans, black lentils

Generally avoid nuts, except sunflower seeds

Generally avoid all sugars, use honey in small quantities (it is heating)

All spices are good, especially black pepper, cardamom, cayenne, cinnamon, cloves,garlic, mustard, ginger, turmeric

Generally avoid dairy, use preferably goat’s milk in small quantities, occasionallyghee

Use oils in very small quantities, preferably light oils like safflower, corn, orsunflower

Meat: only lean, like chicken, turkey, rabbit.

Eat lightly, keep the body and mind light and active, apply mustard oil to the skin ona regular basis, exercise regularly to exertion, take invigorating and warming herbs,enjoy saunas and steam bath often


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ACTION OF TASTES ON TISSUES

Sweet (increases all body tissues) and sour (increases all body tissues exceptreproductive tissue, so it is not suggested for cases of infertility or sterility) regulate bodily tissues, providing nutrition.

ACTION OF TASTES ON WASTE MATERIALS

Earth and water tastes like sweet, sour, and salty tastes facilitate movement of wastesout of the body as they are heavy and moist in nature. They are so laxative, dispelgas, and increase urination.

Air tastes like pungent, bitter and astringent tastes, inhibits the formation andmovement of waste materials, causing gas and dryness, which results inconstipation.

ACTION OF TASTES ON AGNI

Fiery tastes like pungent, sour and salty, naturally increase agni, promoting appetiteand burning of ama.

Bitter taste, stimulates agni (though it is cold) by energizing the digestive nerves(samana vayu).

Sweet and astringent tastes decrease again as they are heavy and constricting.

RASA (taste) > VIRYA (action) > VIPAK (post-digestive effect) > PHABHAV

Sweet > cold > sweet > exception = honey is hotSour > hot > sour > exception = lemon is coldSalty > hot > sweet > exception = tamari is coldPungent > hot > pungent > exception = onion is coldBitter > cold > pungent > exception = turmeric is hot Astringent > cold > pungent > exception = pomegranate is sweet

GUNAS

Heavy

LightHotColdOilyDryLiquidSolid


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OBSERVING DOSHAS RELATED TO FOOD QUALITIES

Attributes are due to the inherent qualities as well as its effects.

By observing the individual constitution and its relationship to the qualities of the

various foods, it is easy to choose a balancing diet.

VATA = SPACE + AIR

The principle of motion

They merge as both are ethereal

Air can only have an effect if there is Space

All functions in the body depend on Vata for both absorption as well as excretion,

release

Most diseases are caused by Vata

Drying

Light

Subtle

Mobile

Cold

Rough

Affects all movements, including breathing and heartbeat, excretion

Influences the nervous systems and sense organs

Cold (for example, wind causes evaporation of sweat and thus cooling) and rough

(for example, wind roughens the contours of a mountain) qualities are due to

functional effect, rather than structural qualities

Influences the speed and efficiency of the thinking process

Emotionally, it is connected with fear, anxiety

Regulates bladder, colon, pelvis, thighs, bones, heart, lungs, head, ears


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PITTA = FIRE + WATER

The principle of metabolic transformation

The body is 75% Water, so Fire could not exist within it except in association with

WaterStomach fire is hot and burns when it is out of its protected area

Its heat power is as strong as of a lightening or an open flame, and only differs from

them because it is contained in Water

Intense

Hot

Light

Fluid

Liquid

Oily

It transforms energy in the process of digestion, cognition, understanding.

It maintains balance of body heat and temperature

It is connected with blood and sweat

Blood is “half-digested” tissue = contains the material that will be transformed into

tissue > raw odor

Direct fire can only be absorbed from the sun in the skin, or through the eyes

Mentally is affects cognition, and intelligence

Emotionally it provokes anger and lust, when in excess

Regulates sweat, blood, small intestine, skin, eyes, brain, liver, spleen


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KAPHA = WATER + EARTH

The principle of stability

The come together as the heaviest elements

Pure Earth in the body obstructs its function, this means that everytime that there isonly solidity in the body > there is disease (for example: kidney or gall bladder

stones)

Only when Earth is combined with water, it becomes useful to the organism

Oily

Cold

Heavy

Dull

Slippery

StickyThick

It lubricates, strengthens, supports endurance and stability

Mentally it supports memory

Emotionally it provokes attachment and greed, when in aggravation

Regulates joins, heart and lungs, brain, stomach, mouth


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FOOD COMBINATION

Some combinations create clogging and aggravation, which cause indigestion andconsequent toxicity.

Best to avoid food combinations that cause confusion to the intelligence of the cells.

Banana with milk > excess Kapha, decreases Agni, change the intestinal flora,produces toxins, cause sinus congestion, colds, cough, and allergies.

Both are sweet and cooling, but post-digestive effect if very different: bananas aresour, and milk is sweet. This confuses the digestive system and may result in toxins built-up.

Milk with melon > both are cooling, but milk is laxative and melon is diuretic, and

they require very different timing for digestion. The stomach acid needed to digest

the melon will curd the milk, causing a sour effect.

Beans with fruit, cheese, eggs, fish, meat, yogurt.

Eggs with fruit, especially melons, beans, cheese, fish, kitchari, milk, meat, yogurt

Fruit with any other food, except dates with milk (they have the same rasa, virya

and vipaka)

Grains with fruit.

Honey with ghee (equal weight), boiled or cooked honey

Hot drinks with mango, cheese, fish, meat, starch, yogurt

Lemon with cucumbers, milk, tomatoes, yogurt

Melons with everything else

Milk with bananas, cherries, melons, sour fruits, bread containing yeast,fish, kitchari, meat, yogurt

Potatoes and tomatoes, with melon, dairy products

Yogurt with fruit, cheese, eggs, fish, hot drinks, meat, milk, tomatoes,

potatoes


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TYPES OF AGNI

Digest fire can vary according to different factors such as emotions, long term food

habits, climate etc… The taste of food depends on agni.

We can observe these four main manifestations of Agni:

1. Vishama Agni > gastric fire becomes vitiated due to excess Vata causing

irregular appetite, indigestion, and gas. Can also cause emotional issues such

as anxiety, insecurity, fear, tremors…

2. Tikshna Agni > excess pitta can cause hyper-metabolism, hyperacidity,

heartburn, hypoglycemia and inflammations.

3. Manda Agni > due to excess Kapha, digestion is slow, causing overweight,

allergies, congestions.

4. Sama Agni > balanced, health agni that is a result of a balanced tridosha.

Digestion and absorption, as well as elimination are natural and timely.

TIPS TO HELP DIGESTION

Add 1/2 teaspoon of fresh ginger to dishes, as well as a pinch of rock salt.

Ghee stimulates digestion and regulates gastric fire.

Small sips of warm water during meals will aid digestion and absorption of food.Cold water will have the opposite effect.

A cup of room temperature lassi at the end of a meal will aid digestion when mixed with ginger and cumin powder.


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4. RECIPES FOR HARMONY & DELIGHT

DRINKS

EARLY MORNING DRINK

To start the day, a fat-breaking and cleansing lemon tea.

Ingredients for 1 glass:Juice of 1/2 lemon1 cup of boiling waterpinch of cayenne pepper# teaspoon of maple syrup

Preparation:In an individual cup, mix the ingredients, stir well and drink while warm.

V-P+K-

EARLY MORNING DRINK WOMEN’S HEALTH

To start the day, cleansing and supportive of women’s health

Ingredients for 1 glass:Juice of 1/2 lemon1 cup of aloe vera juice (better if freshly cut)

Preparation:In an individual cup, mix the ingredients, stir well.

V+P-K-


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APPLE-KUDZU ALIVE & WELL

Soothing and calming, for constipation, fever and to stimulate appetite.

Ingredients for 1 glass:1 cup apple juicesmall pinch sea salt (optional)1 rounded teaspoon kuzu (crush chunks with back of spoon before measuring)1-2 tablespoons water for dissolving kuzu

Preparation:Heat the apple juice and salt in a small saucepan over medium heat until it just begins to bubble around the edges. Remove from heat. Thoroughlydissolve the kuzu in water, add it to the juice while stirring, then return thepot to the burner. Stir constantly until kuzu thickens and becomestranslucent. Simmer a minute more, then remove from heat. Allow to cool for

a few minutes before serving.

*** TRIDOSHIC

Observation:Kudzu is a legume, used traditionally in China and Japan. Its starch moleculesenter the intestines and relieve the discomfort caused by overacidity, bacterialinfection, and - in the case of diarrhea - excess water. For abdominal achingand intestinal irritation, a bowl of kuzu gruel or pudding brings quick relief.Kuzu also contains a very high concentration of flavonoids, which have asoothing effect on the digestive and circulatory systems, as an antioxidant.

However, they also have the ability to inhibit the contraction of smoothmuscle tissue, thereby increasing blood flow and relieving cramping in theintestines.

DIGESTIVE LASSI

Digestive action, when taken after meals, especially in the summer time.

Ingredients for 4 glasses:1 cup plain bio yogurt1 teaspoon of Himalayan salt#

teaspoon of ground cardamom# teaspoon of fresh grated ginger1teaspoon of cumin seeds, crushed3 cups of water

Preparation:In a pitcher, combine all ingredients and mix well with a whisk until smooth.


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*** TRIDOSHIC

ALMOND MILK DELIGHT

Traditional wedding cocktail, calming and delightful.

Ingredients for 4 glasses:4 cups of almond milk2 tablespoon unsalted pistachios crushed" teaspoon of ground cardamon1/8 teaspoon of nutmeg1 teaspoon of honey1 cup of rose water1 cup of warm water with a few strands of saffron previously dissolved in it...

Preparation:Mix well all ingredients in a pitcher, and serve cool.

V-P-K+

PARSLEY TEA

High in iron, vitamin A and C, potassium and calcium. Excellent cleanser andimmune support. A woman’s tea!

Ingredients for 4 glasses:

1 large bunch of fresh parsley, including the stems4 cups of water juice of 2 lemons

Preparation:In a large stainless steel pot, combine parsley and water, bring to a boil. Thenreduce heat and let it simmer for 30 minutes.Strain, add lemon juice and serve warm or cool.

*** TRIDOSHIC


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TURMERIC TEA

Cleansing and stimulating of blood circulation, excellent detox tea, as well asanti-inflammatory.

Ingredients for 4 glasses:1 teaspoon of turmeric4 cups of boiling water2 teaspoon of honey (if desired)

Preparation:In a large stainless steel pot, combine water and turmeric, stir well. Addhoney, if you wish, and serve.

*** TRIDOSHIC

LEMONGRASS & MINT & GINGER TEA

Refreshing summer drink, to be simmered during the day, any time.

Ingredients for 8-10 glasses:1 bunch of fresh mint leaves, chopped2 teaspoons of lemongrass4 tablespoon of fresh ginger, chopped small5 cloves8 cardamom pods, slit at the end1 stick of cinnamon broken into a few pieces

8-10 cups of pure water

Preparation:In a large stainless steel pot, combine all ingredients and bring to boil in highheat. Then reduce heat and let it simmer for 6-10 minutes, depending on howstrong you would like the tea. Strain and serve warm, cool, or cold, dependingon weather conditions.

*** TRIDOSHIC


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GOLDEN MILK

Delicious and healthy drink, excellent to drink in the evenings.

The use of turmeric makes it have strong properties, including being anti-inflammatory, anti-oxidant, antiseptic, analgesic, strengthening immune

system, anti-carcinogen, lowers and maintains cholesterol level, improves

digestion, detoxifies liver, regulates metabolism, balances blood pressure,

improves brain and memory, clears skin conditions, balances central nervous

system, reduces tryglicerites.

STEP ONE

Ingredients:

" cup turmeric powder# teaspoon of black pepper ground freshly

# cup spring water

Mix all ingredients in a small stainless steel pot, and stir well. Heat it to

medium fire and continue to mix until the mixture becomes like a thick paste.

Let it cool off and keep it in the refrigerator to use when needed.

STEP TWO

Ingredients:

1 cup of almond milk (hemp, or coconut)

1 teaspoon coconut oil

" teaspoon of the turmeric paste (prepared as per above instructions)

Raw honey

Mix all ingredients on a small stainless steel cooking pot, except the honey.

Turn the fire to medium heat and keep stirring. Let it cool to room

temperature.

When slightly warm, add honey to your taste.


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REFRESHING DETOX WATER

Flush toxins, add vital nutrients and minerals to your body, supporting vitality and weight loss.

Ingredients:

1/2 gallon spring water

1 grapefruit, sliced

1 tangerine, sliced

1 orange sliced

1 large cucumber, sliced

10-20 peppermint leaves

juice of one lemon

ginger cut into small pieces

Additions can be green or rooibosh tea, and/or other fruits (kiwi, strawberries,

mandarin, pineapple)


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GREEN JUICE RECIPE FOR VATA

1 cup of spinach leaves

1 cucumber (without seeds)

wedge of lemon with peel

1/2 piece of ginger

1 apple

a pinch of cinnamon

Add some warming spices to improve digestion, like ginger and cinnamon.

Diluting 50% juice and 50% warm water is excellent for Vata constitution. Only one

cup of this blend should be taken at a one time.

GREEN JUICE RECIPE FOR PITTA

1-2 branches of kale

1/4 cucumber

1-2 coriander stalks

Fresh mint leaves to taste

Wedge of lemon with peel

1/4 beetroot

1 tbsp of aloe vera gel

Pitta constitution has a tendency to inflammation, skin irritations and high acidity,so this cooling green juice is amazing to counteract these effects.

Adding mint and aloe vera, which are also cooling in nature, is very beneficial forPitta constitution.

Adding beets promote the flow of bile, which can get thick and sluggish with Pittaaggravation. Dilute this recipe half juice, half room temperature water.

GREEN JUICE RECIPE FOR KAPHA

For Kapha constitution liquids are not highly recommended. They can have verysmall quantity of juices. Best greens with more sharp species, like black pepper,


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some mustard seeds, pippali and ginger powder.

ABOUT GHEE

In Ayurveda tradition, ghee is recognized for boosting immunity, (ojas), and

balancing Vata and Pitta.

Nowadays, scientists believe that trans-fats are the main cause of heart disease,

rather than high cholesterol. Trans-fatty acids are defined as toxic fats in refined oils

and margarine resulting from modern methods of hydrogenation.

Research shows that in 1900's Americans ate six times as much butter as they do

today, and had virtually no heart disease. Today's butter is much higher (at least 100

times) in trans-fats than 100 years ago and heart diseases strikes two out of three

people.

A research study published in 1967, uses two populations in India: one living in

northern India - meat and ghee eaters. They did in fact have high cholesterol.

The second sample was from southern India: they were vegetarians but ate

margarine and refined polyunsaturated vegetable oils. This second group did have

lower cholesterol levels, but they had 15 times higher rate of heart disease than the

northern population.

Ghee is made from cow's butter and contains cholesterol and saturated fats.Cholesterol is necessary for a healty brain and liver, and for cushioning the body's

organs. This type of essential fat is called "happy fat". Batric Acid which is found in

saturated fats seems to inhibit the growth of tumors.

Some Ayurvedic practitioners reccommend not eating ghee in case of high

cholesterol. Others suggest cooking guggul and/or triphala with ghee, to

counterbalance its effects, as guggul is known for reducing bad cholesterol.

Another key component of ghee is CLA (conjugated linoleic acid). Recent studies

show that it slows the progress of some types of cancer and heart disease, and may

also help reduce body fat while increasing lean muscle mass.

Ayurveda considers health to be a result of the harmonious flow of the 5 within the

body. This means that life forcé is flowing through the body without interruptions or

blockages, embracing the nature of the 3 doshas ~ Vata, Pitta, Kapha, all as essential

part of the our life forcé.


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Ghee nourishes the 3 doshas, thus collaborating for the balance of their functions.

Ghee builds marrow, semen and ojas (life sap). It improves intelligence, memory,

vision, voice, digestion, and nourishes the lungs, liver, kidneys and brain.

Also, it is lactose free - so is beneficial for those who cannot drink milk or eat cheese.

Ghee is satvic, bringing balance to all doshas when used in moderation.

DOSAGE

VATA and PITTA : Generally 1 tsp. of ghee per meal is beneficial

KAPHA: 1 or 2 tsp a day is best.

Taken with herbs and foods, it transports nutrition to all 7 tissue layers.

It is important to use organic ghee, free of chemicals, hormones, antibiotics, and no

GMS's (genetically modified organisms).


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BASIC DAILY RECIPES

SAFRRON RICE

5 threads of saffron1 tablespoon o water1 1/2 cup of basmati rice1 tablespoon of ghee4 bay leaves6 small pieces of cinnamon bark6 whole cloves1/2 tespoon of himalayan salt6 whole cardamon pods4 cups of hot water

Soak the saffron threads in the tablespoon of water for at least 10 minutes. Wash and rinse the rice twice and drain.Heat the ghee over medium fire inside a large pot. Then add the bay leaves,cinnamon, cloves, salt and cardamom, mix well for a few minutes. Turn theheat low, and add the rice to the spices, and sautee for 2-3 minutes.Then, pour the water and the soaked saffron, bring to a gentle boil and let it boil uncovered for about 5 minutes.Turn down the heat to low-medium, partially covered.Continue to boil gently, for another 5 minutes, stirring to avoid sticking at the bottom.Turn the heat to low, fully cover the pot and let it simmer until the rice istender, approximately 10-15 minutes.

Notes:Saffron is sweet, astringent, and bitter to taste. It has a heating vipaka, and is balancing for 3 doshas, improves digestion and supports blood circulation.,specially revitalizing the female reproductive system.

*** TRIDOSHIC

Serves 6 people.


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YELLOW DAL

Split yellow mung dal cooks well faster than other pulses, and is balancing for3 doshas, nourishing and easy to digest.

Ingredients for 4-6 servings:2 cups of split yellow mung dal5-6 cups of water2# piece fresh ginger cut into small pieces" teaspoon turmeric1 teaspoon ghee

Separately, spice mix:1 tablespoon ghee1 teaspoon whole cumin seeds! cup onion cut small

1 tablespoon fresh ginger gratedsalt

Garnishing:" cup fresh cilantro leaves chopped1 tomato sliced

Preparation:In a large pot, combine all the ingredients for the dal and bring to a boil.Reduce heat and simmer for about 20-25 minutes in medium-low fire.In a frying pan, heat the ghee, add cumin seeds and let sizzle for about 30

seconds. Add remaining ingredients for the spice mix. Reduce heat tomedium-low and sauté onions until slightly brown, about 6-8 minutes.To serve, spread dal on each plate and spread the spice mix on top, garnishing with cilantro and tomatoes.


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CARROT RAITA

1 cup of raw carrots1/2 cup green chilli chopped very fine2 tablespoon of ghee1/2 teaspoon of black mustard seeds1/2 teaspoon of cumin seeds1 pinch of asoefetida1 handfull of cilantro leaves chopped1 cup of plain yogurt1/4 teaspoon of himalayan salt

Wash and grate the carrots finely.Stir the carrots into the yogurt and mix gently.Heat the ghee in a small saucepan, over low fire, and add the mustard seeds,cumin seeds, and asoefetida. Stir until the seeds start to po, then add the chili

and cilantro leaves. Remove from heat fast.Mix the cooked spices and the salt with the yogurt mix.

NOTE:

The pungent and heating qualities of carrots may increase pitta, but thiscombination is balanced with the coolness of yogurt and other spices. ForPitta dosha, more cilantro and cumin can be added to cool even further.For Kapha, less yogurt and more black mustard seeds can be added.

Serves 5-6 people


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MINT CHUTNEY

3 cups of fresh mint leaves1 cup of water1 cup of shredded coconut1 piece of fresh ginger, peeled and cut into small pieces1 tablespoon of ghee1/2 tablespoon of curry leaves1/2 cup of lime juice1/4 teaspoon of himalayan salt

Wash the mint leaves, and discard the long stems.Put the mint, water, coconut, and ginger into the blender, and let it mix weeluntil it turns into a paste.Heat the saucepan over medim fire and add the ghee, curry leaves. Stir for aminute ad cool. Add to the blended mix, add the freshly squeezed lime juice,

as well as salt. Stir well.Refrigerate immediately. It can keep for 2 days in the refrigerator, but best toconsume it fresh.

NOTE:

Mint is calming for Pitta, and excellent for summer days.

Serves about 2 cups.


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DESSERTS

FRUIT DELIGHT

Simple and delicious, good for bones and joints. Agar-agar is extracted from several types and species of red seaweeds belonging to the Rhodophyceae class, specially (Gleidium purpurascens). Itrequires nothing but extraction and purification to become agar. It is a gellingagent, very easy to use.Rich in iodine, and trace minerals, had mildly laxative properties.It does not require refrigeration to set, but it is advisable to keep it on thefridge, as it is high in protein also.

Ingredients for 4 servings:2 cups of fruit of your choice (can be apples, pears, cherry, berries, bananas)sliced into small pieces

1 cup of pure water1 tablespoon of agar flakes1# cup of fruit juice of your choices (according to what you have chosen before for the fresh fruit)1 teaspoon of cinnamon

Preparation:Place fruit slices in the serving bowl.Combine water and agar in a stainless steel medium size pot, and bring it tohigh heat, until it boils for 2-3 minutes. Keep stirring until the agar dissolves.Remove from heat, and add the fruit juice of your choice, as well as the

cinnamon, again stir.Pour the fruit over, and refrigerate for about 45-60 minutes, or let it cooldown to room temperature.

*** TRIDOSHIC

Observation: The gelling ability of agar agar is affected by the acidity oralkalinity of the ingredients it is mixed with. More acidic foods, such as citrusfruits and strawberries, may require higher amounts of agar agar. Someingredients will not set with it at all such as: kiwi fruit (too acidic), pineapple,fresh figs, paw paws, papaya, mango and peaches, which contain enzymes

which break down the gelling ability (although cooked fruit seems to lose thiseffect). Agar agar should be soaked in the liquid first for 10-15 minutes, then gently brought to a boil and simmered while stirring until it dissolves completely,this will take about 5 minutes for powder and 10-15 minutes for flakes.

Variation: This same recipe can be made with orange juice or lemon juice, in


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which case it would also be nice to add agave nectar to break the acidity, andno use of fruit pieces.


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CAROB CARDAMON MOUSSE

A bit of a fancy dessert, but very easy to prepare and nutritious.

Ingredients for 4 servings:6 cardamon pods, crushed1# cup of coconut milk200 gr of carob powder4 tablespoon of agar agar1 tablespoon of kozu2 tablespoon of vanilla extract2 egg whites

Preparation:In large stainless steel pot, combine cardamom and coconut milk and bring to boil.

Remove from heat, and remove pods with a spoon.Return to heat and sprinkle with agar agar and kuzu, keep stirring until it iscompletely dissolved.Remove from heat and add the vanilla, and the carob. Whisk vigorously untilall is well combined. Pour into a bowl, cover, refrigerate for about 30 minutes.In a medium bowl, beat egg whites until stiff. Remove the mousse from therefrigerator and fold in the egg whites.Refrigerate for another 90 minutes to set. Enjoy!

V*P*K+ slightly


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TRADITIONAL RICE PUDDING

Yammy dessert, best to make it fresh, but can also be made with left over rice.

Ingredients for 4 servings:1 cup of basmati rice, cooked and mashed4 cups of cow’s milk (K+), coconut milk, goat’s milk, or almond milk (***Tridoshic)" teaspoon of nutmeg" teaspoon ground cinnamon4 tablespoon of agave nectar3 tablespoon of raisins" teaspoon of saffron strands mixed with 2 tablespoons of the milk of yourchoice, slightly warm, let it rest for 10 minutes1 tablespoon of pistachio, coarsely chopped for garnishing1 tablespoon of almonds, coarsely chopped for garnishing

4 drops of orange essential oil organic

Preparation:In a large stainless steel pot, combine all ingredients except the nuts, and bring it to a boil… Reduce and simmer, stirring so that it does not stick to the bottom, for about 20 minutes. Strain the saffron milk, and add to the mix. Atthe end, add the orange oil, and stir well.Place in small bowls, garnish with the nuts and serve.

*** TRIDOSHIC


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COCONUT ICECREAM

Easy and fast to make...

Ingredients for 6 servings:1 liter Almond Milk unsweetened1/2 liter Coconut Milk4 cups of grated coconut unsweetened2 bananas1 teaspoon Cinnamon powder1/2 teaspoon Cardamon powder1/2 teaspoon Ginger powder Vanilla extract 4-6 drops

Preparation:Blend all ingredients on the electric blender until well mixed and smooth.

Place it inside a large bowl, or inside several small bowls. Leave it on thefreezer for 6-12 hours, depending on the consistence desired. It becomes morecreamy if you blend it again, once the contents are becoming solid.

Serve when well solid and creamy. If you would like, add carob sauce as atopping.


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FOODS FOR SKIN CARE

FLAXSEEDS

High in anti-inflammatory properties that can help prevent skin irritation, tissueinflammation, and redness.

The anti-inflammatory properties and the omega-3 fatty acids are known to lessen

chronic conditions such as rosacea, acne, dermatitis, and psoriasis.

Also, the omega-3 fatty acid increases your body’s natural production of oil, leaving

your skin soft and moisturized. A moisturized skin prevents from drying out and

gives a healthier look and feel.

COCONUT

Coconut oil is often a primary ingredient in beauty products.

Is very beneficial beyond its nutritional content. Primarily coconut is rich in fiber,

vitamins and minerals making it a good addition to your beauty regimen.

Coconut oil is a great moisturizer to prevent dry and aging skin, delay the onset of

wrinkles, and prevents degenerative diseases.

One of the richest sources of saturated fat with about 90 percent of calories as

saturated fat.

Its antimicrobial, antioxidant, antifungal, antibacterial properties combined with thepresence of lauric acid, capric acid and caprylic acid seem to support health at many

levels.

It contains lauric acid, a powerful antibacterial and antiviral agent that keeps away

viruses, infections, inflammation and acne.

Coconut oil is also rich in essential fatty acids and Vitamin E, which are perfect for

keeping your skin moist, soft, and wrinkle-free.

ALOE VERA

The pure gel can be used alone or as an ingredient combined with other susbtances

to create lotions, facial scrubs, and deodorants. It is also an effective moisturizer that

slows down the aging process.

The gel can be extracted from the middle of the interior part of the Aloe Vera leaf.

This gel is then used to promote the growth of new cells while their anti-bacterial

property is used to treat acne and other skin inflammation.


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PAPAYA

Vitamin A and papain helps remove dead skin cells and inactive proteins, making

your skin feel supple and vibrant. The overflowing nutrients of papaya are also

known to prevent dandruff and promote hair growth.So if you are trying to lose weight, consider eating papaya every day to maximize its

health benefits. It is low in fructose and is excellent for digestion!

The antioxidant nutrients found in it, including Vitamins C and E and beta-carotene,

are great at reducing inflammation and acne. Moreover, Vitamin C may also protect

your skin against sun damage.

PUMPKIN

A great source of valuable nutrients that makes you glow.

The enzyme found in pumpkin is a natural and safe exfoliator, a safer substitute to

harsh chemical peels. The high concentration of salicylic acid is used to deep clean

the pores and remove dead skin cells that build up on the surface of the skin.

RED BELL PEPPERS

One red bell pepper contains more than 100% of your daily vitamin C needs. It also

contains significant amounts of dietary fiber and vitamin B6. Moreover, it is rich in

carotenoids that can help prevent wrinkles and increase blood circulation to your

skin, helping it look more youthful. Due to their carotenoids, red bell peppers are

also great to fight acne.

DARK CHOCOLATE

Rich in antioxidants, fatty acids and flavanols that promote glowing skin.

The antioxidants in dark chocolate helps to reduce roughness in the skin and protect

it against sun damage. Moreover, cocoa relaxes arteries, increasing blood circulation

that leads to healthier skin.

SALMON

Excellent food to fight stress, anxiety, and depression.

It also provides most of your daily vitamin D needs, responsible for keeping heart,

bones, colon and brain healthy. It also helps prevent colon cancer, anxiety,

depression, heart disease and bone disease.


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Salmon is also rich in omega-3 fatty acids that are excellent for fighting

inflammation, wrinkles and acne. Its high omega-3 content also helps hydrate your

skin from the inside out. Eating salmon keeps your scalp hydrated and promotes

strong, healthy hair.

GREEN TEA

Source of antioxidants and a unique amino acid, L-theanine that helps relaxation

and lower stress.

When the tea is hot, the bionic brew releases catechins, a kind of antioxidant with

proven anti-cancer and anti-inflammatory properties.

Green tea may also reduce your risk of high blood pressure.

Drink 3 or more cups of tea every day for better results.

SPINACH

A healthy and nutrient-rich food, wonderful source of iron, folate, chlorophyll,

Vitamin E, magnesium, Vitamin A, fiber, plant protein, and Vitamin C. Due to their

antioxidant abilities, Vitamins C, E, and A are especially great for the skin.

Spinach contains antioxidants that fight against all types of skin problems, it cleans

it from inside-out

SEEDS

Chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, and flax seeds are all great

for your skin.

Pumpkin seeds and sunflower seeds are both rich in selenium, Vitamin E,

magnesium and protein. Selenium and protein keep all wrinkles away, Vitamin E

enhances moisture in your skin and magnesium lowers your stress levels.

The healthy Omega 3 fatty acids in flax, chia and hemp seeds are perfect for fighting

wrinkles and acne. Plus, these seeds are rich in protein.

CELERY

Contains Vitamin K that keeps the blood circulation healthy and helps to reduce high

blood pressure. Reduces stress level, and stress can cause skin problems, migraines

and cancer, so it also helps these conditions.

Celery acontains natural sodium, potassium and water, and can help to prevent

dehydration. When the skin is dehydrated it gets dry, flaky, wrinkled, and rashes.


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CARROTS

Carrots are good for your eyes and skin health. They are rich in vitamin A and help

prevent the overproduction of cells in the outer layer of the skin. That’s where excesssebum combines with dead cells and clogs pores.

They especially good for clearing up breakouts.

Vitamin A reduces the development of skin-cancer cells. A half-cup of baby carrots

every day is good to promote a beautiful skin.

TURMERIC

Turmeric is one of the most powerful healing herbs. It is great for bones and joints as

it has anti-inflammatory properties. It prevents metastases from occurring in many

different forms of cancer.

Turmeric’s also a natural liver detoxifier and a kidney cleanser, and it speeds

metabolism and aids in weight management. It heals and alleviates conditions of

depression, psoriasis, damaged skin, arthritis and much more.

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Ayurveda Mandala - Beauty from within

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