The Yogic Kitchen

The Yogic Kitchen Jody Vassallo Follow the Ayurvedic path to health with this ancient approach to food as medicine Tried and tested over thousands of years, the ancient Indian practice of Ayurveda understands that everyone is different. Where comfort for one person might be a hot and spicy noodle broth, for another it might mean a steaming bowl of earthy stew. The sister philosophy to Yoga, Ayurveda teaches you to eat according to your constitution (or dosha) to heal, restore and bring balance to your system. In The Yogic Kitchen, Ayurvedic health coach, skilled cook and passionate yoga teacher Jody Vassallo offers you 100 recipes designed specifically for your dosha and simply explains how to work out what foods your body needs to thrive. Packed full of delicious and nourishing soups, bakes and curries, this book illustrates the power of the right ingredients to calm, soothe and restore harmony in your body and your mind. Yogic Kitchen Jody Vassallo IMPORTANT NOTE: While this book is intended as a general information resource it is not a substitute for advice, diagnosis or treatment by a qualified medical practitioner. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative therapies or making a change to your regimen. Any views or opinions expressed in this book by the author are their own. The author and publisher cannot be held responsible for any claim or action that may arise from reliance on the information contained in this book. Contents 1  What is a yogic kitchen? (#ulink_b6327946-08fe-5abd-b33b-d1164a21bb09) 2  Using this book (#ulink_16fbfad4-9d8e-5a33-b65d-fdb34ccf9fbe) 3  Which dosha are you? (#ulink_b08b9644-77fc-53dc-aeb6-0e1fa6f0728e) 4  The doshas (#ulink_f05de1fe-1cff-5004-8269-a910980b8a3b) 5  Balancing the doshas (#ulink_ed85dc07-19fd-5f4a-93ba-a5ca6c109d7d) 6  The Ayurvedic approach to health (#ulink_ea6340c8-56b6-5938-9919-d19c55b839b5) 7  Circadian rhythms and daily routine (#litres_trial_promo) 8  Vata recipes (#litres_trial_promo)Breakfast (#litres_trial_promo)Papaya frushie (#litres_trial_promo)Banana blueberry pancakes (#litres_trial_promo)Coconut chia porridge (#litres_trial_promo)Vegan pumpkin bread with spiced walnuts (#litres_trial_promo)Haloumi pumpkin omelette (#litres_trial_promo)Pumpkin, tahini and maple smoothie (#litres_trial_promo)Ghee-baked fruit (#litres_trial_promo)Eggs with avocado, grains and seeds (#litres_trial_promo)Avocado toast 3 ways (#litres_trial_promo)Fragrant vanilla and honey macca cream with berry puree (#litres_trial_promo)Lunch (#litres_trial_promo)Avocado with lentils and nori (#litres_trial_promo)Roasted whole sweet potato topped with herbed dhal (#litres_trial_promo)Sweet corn with popped quinoa and green pepper gomasio (#litres_trial_promo)Roast vegetable salad with coriander seed puree (#litres_trial_promo)Poke bowl (#litres_trial_promo)Chicken chilli ramen (#litres_trial_promo)Saffron, fennel, pea and asparagus risotto (#litres_trial_promo)Japanese pumpkin, carrot and daikon (#litres_trial_promo)Pumpkin 3 ways (#litres_trial_promo)Chopped egg, artichoke and olive salad (#litres_trial_promo)Dinner (#litres_trial_promo)Baked celeriac and fennel soup (#litres_trial_promo)Roast miso chicken (#litres_trial_promo)Flash-fried greens with lemon (#litres_trial_promo)Steamed vegetable bowl with lemony tofu cream (#litres_trial_promo)Pumpkin ricotta slice with lemony greens (#litres_trial_promo)Urad dhal makhani (#litres_trial_promo)Mild green curry with eggs and cashews (#litres_trial_promo)Vegetable lasagne (#litres_trial_promo)Ghee 3 ways (#litres_trial_promo)Sweet treats, snacks and drinks (#litres_trial_promo)Black sesame spice crackers (#litres_trial_promo)Smoked fish and cashew paste (#litres_trial_promo)Roasted sweet potato chips (#litres_trial_promo)Almonds, raisins and seeds with vanilla and orange (#litres_trial_promo)Best ever carrot cake (#litres_trial_promo)Honey and orange blossom tahini whip (#litres_trial_promo)Coconut jam cake (#litres_trial_promo)Mulled Vata tea (#litres_trial_promo)Black sesame 3 ways (#litres_trial_promo)Vegan Choc Peanut Butter Cake (#litres_trial_promo)Cacao, tahini and maple smoothie (#litres_trial_promo) 9  Pitta recipes (#litres_trial_promo)Breakfast (#litres_trial_promo)Hawaiian coconut French toast (#litres_trial_promo)Potato rosti with peas and yoghurt (#litres_trial_promo)Watermelon, plum, cherry and pineapple fruit salad (#litres_trial_promo)Giant coconut pancake with berries and cherries (#litres_trial_promo)Rose semolina cereal with seeds (#litres_trial_promo)Smoothie bowls (#litres_trial_promo)Mixed grain porridge with coconut whip (#litres_trial_promo)Peas 3 ways (#litres_trial_promo)Lunch (#litres_trial_promo)Pumpkin patties with coconut cabbage salad (#litres_trial_promo)San choy bau (#litres_trial_promo)Chargrilled fennel and fish with herbed avocado (#litres_trial_promo)Bun bowls (#litres_trial_promo)Sushi bowl (#litres_trial_promo)Green mung dosa with coconut chutney (#litres_trial_promo)Chickpea cr?pes with ricotta, egg, cress and caramelised onion (#litres_trial_promo)Roasted cauliflower, potato and kale salad (#litres_trial_promo)Green pasta with peas and soft mozzarella (#litres_trial_promo)Leafy greens 3 ways (#litres_trial_promo)Dinner (#litres_trial_promo)Avocado, egg and nori rice paper rolls (#litres_trial_promo)Cooling cucumber and strawberry mint coconut water (#litres_trial_promo)Herbed paneer with pressed cabbage, radish and cucumber salad (#litres_trial_promo)Mushroom and basil tart (#litres_trial_promo)Sweet potato gnocchi with lemony fennel, broccoli and ghee sauce (#litres_trial_promo)Green falafel with mint yoghurt tahini (#litres_trial_promo)Marinated chicken with coconut lime dressing (#litres_trial_promo)Filled capsicums (#litres_trial_promo)Cooling dhal with tempered spices (#litres_trial_promo)Winter fish curry (#litres_trial_promo)Coconut 3 ways (#litres_trial_promo)Sweet treats, snacks and drinks (#litres_trial_promo)Watermelon, elderflower, rose and kaffir lime spritzer (#litres_trial_promo)Cooling pineapple, passionfruit and jasmine tea (#litres_trial_promo)Poached plums with elderflower and spices (#litres_trial_promo)Proper apple pie (#litres_trial_promo)Tahini and rose halva cookies (#litres_trial_promo)Golden milk (#litres_trial_promo)Coconut kale crisps (#litres_trial_promo)Coconut custard with pomegranate and sticky rice (#litres_trial_promo)Vegan turmeric spiced banana loaf (#litres_trial_promo)Blueberry chia jam with fermented teff crepes (#litres_trial_promo) 10  Kapha recipes (#litres_trial_promo)Breakfast (#litres_trial_promo)Pomegranate and berry chia puddings (#litres_trial_promo)Spiced puffed grain granola (#litres_trial_promo)Turmeric tofu scramble with leafy greens (#litres_trial_promo)Ginger, apple, cinnamon and clove tea (#litres_trial_promo)Breakfast drinks and smoothies (#litres_trial_promo)Buckwheat and beetroot pancakes with berries (#litres_trial_promo)Mushrooms and kale with millet and goat’s cheese (#litres_trial_promo)Shakshuka with lentils (#litres_trial_promo)Buckwheat porridge with raspberry puree and pomegranate (#litres_trial_promo)Cauliflower bean puree with watercress, mushrooms and poached eggs (#litres_trial_promo)Matcha polenta porridge (#litres_trial_promo)Corn 3 ways (#litres_trial_promo)Lunch (#litres_trial_promo)Rocket, pear and quickled onion and radish salad (#litres_trial_promo)Sweet beet and cabbage with fish steaks (#litres_trial_promo)Carrot, basil and buckwheat bread (#litres_trial_promo)Buckwheat, cranberry, tomato and pomegranate tabouleh (#litres_trial_promo)Beetroot and black bean burgers (#litres_trial_promo)Split pea and leek soup with minty basil yoghurt swirl (#litres_trial_promo)Charred cauliflower and broccoli with turmeric quinoa (#litres_trial_promo)Broad bean, chicken and crunchy green salad (#litres_trial_promo)Cauliflower 3 ways (#litres_trial_promo)Dinner (#litres_trial_promo)Slow-cooked Mediterranean green beans and fennel with buckwheat (#litres_trial_promo)Middle Eastern eggplant and red capsicum salad (#litres_trial_promo)Fish tacos (#litres_trial_promo)Eggplant curry (#litres_trial_promo)Rajasthani mixed lentil dhal (#litres_trial_promo)Asian noodle broth with chicken balls (#litres_trial_promo)Cauliflower and broccoli fried rice (#litres_trial_promo)Turmeric 3 ways (#litres_trial_promo)Sweet treats, snacks and drinks (#litres_trial_promo)Baby fig cakes (#litres_trial_promo)Cacao, quinoa and orange fig balls (#litres_trial_promo)Nori popcorn (#litres_trial_promo)Jamu (#litres_trial_promo)Dried fruit slices (#litres_trial_promo)Metabolism booster morning shot (#litres_trial_promo)Baba ganoush (#litres_trial_promo)Beetroot yoghurt and sumac dip (#litres_trial_promo)Hummus with smoky carrots (#litres_trial_promo)Broccoli corn bread (#litres_trial_promo)Apple, celery, strawberry and ginger juice (#litres_trial_promo) 11  Food medicine for all doshas (#litres_trial_promo)For all doshas (#litres_trial_promo)Ghee (#litres_trial_promo)Milk for sleep (#litres_trial_promo)Digestive tea (#litres_trial_promo)Warming Vata kitchari (#litres_trial_promo)Miso mushroom soup (#litres_trial_promo)Kapha reducing tea (#litres_trial_promo)Pepper milk (#litres_trial_promo)Miso ramen broth (#litres_trial_promo)Nourishing chicken soup with rice and spice and all things nice (#litres_trial_promo)Chicken stock (#litres_trial_promo)Gentle on the tummy congee (#litres_trial_promo)The stock story (#litres_trial_promo)Herbal teas and medicated milks (#litres_trial_promo) 12  The Ayurvedic pantry (#litres_trial_promo) 13  The Ayurvedic spice cupboard (#litres_trial_promo) 14  Food charts for Vata, Pitta, Kapha (#litres_trial_promo) 15  Acknowledgements (#litres_trial_promo) 16  Index (#litres_trial_promo) GuideCover (#ub0327234-fb04-533b-8cde-b664c98bbda2)Contents (#u05609180-76f2-514c-8101-ad18939dd984)Vata recipes (#litres_trial_promo) 1 (#uc84fd28f-564c-52d5-9363-4513819fdb26)2 (#ulink_f89a61da-0c04-524e-a02b-b665f7b0a1cb)3 (#ulink_a90444d4-ac29-5b5a-9b86-9a2c8da7a562)4 (#ulink_b6327946-08fe-5abd-b33b-d1164a21bb09)5 (#ulink_4cf0c770-cd24-5689-b06b-ac28c3944005)6 (#ulink_2908482f-e3c7-510a-8a92-39ebad8afb40)7 (#ulink_561a44d4-ae2e-5b92-a952-daed52a72df2)8 (#ulink_fcf7a69b-eedb-5d26-a31d-ca6c2bd22465)9 (#ulink_880a25ea-7322-511a-a66b-dc66a8d2e5eb)10 (#ulink_16fbfad4-9d8e-5a33-b65d-fdb34ccf9fbe)11 (#ulink_919c22fd-98ba-5017-8b76-fde86726421a)12 (#ulink_b08b9644-77fc-53dc-aeb6-0e1fa6f0728e)13 (#ulink_5f915178-ee6c-56dc-ac44-c9ddbfbffbd9)14 (#ulink_85b08a84-0430-5e3a-86e0-b039e188fb3f)15 (#ulink_ea43b046-9403-5207-b662-4b46d90b0dfc)16 (#ulink_0f7a4ace-c610-537e-8ca6-f650880c4a83)17 (#ulink_073867c4-b975-5810-b5a1-671f929b44d8)18 (#ulink_f05de1fe-1cff-5004-8269-a910980b8a3b)19 (#ulink_7c81d71b-53d0-5621-ac7a-5d53c72016bb)20 (#ulink_4edaaabd-367b-56fe-b3b7-361af4b75fa4)21 (#ulink_62a8d920-69f3-5672-96f6-7ba362a3efcd)22 (#ulink_ed85dc07-19fd-5f4a-93ba-a5ca6c109d7d)23 (#ulink_13d40643-1465-548c-848a-c606a2a8b34f)24 (#ulink_ecf924d4-97dc-51e8-881e-9baecb909d7c)25 (#ulink_43190780-c1c3-565b-9a29-5ecd07793d74)26 (#ulink_a894f09e-7947-50f6-8805-cdc97954ff76)27 (#ulink_29ea3a5f-126e-5d62-8bd5-1e4c31bdf852)28 (#ulink_feee7b9d-3fa8-57d1-9ab2-71f5a4686803)29 (#ulink_9eff5c96-880a-5469-a805-45c441e581fc)30 (#ulink_7fb2d223-75b3-504c-8597-bfe714e4fcf6)31 (#ulink_73f6e9ee-2c24-5242-9997-0201cd233c80)32 (#ulink_1de4deef-f00a-5747-9506-9138dee543c6)33 (#ulink_531c9e6e-50fd-5881-813f-14b42acdbe91)34 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(#litres_trial_promo)228 (#litres_trial_promo)229 (#litres_trial_promo)230 (#litres_trial_promo)231 (#litres_trial_promo)232 (#litres_trial_promo)233 (#litres_trial_promo)234 (#litres_trial_promo)235 (#litres_trial_promo)236 (#litres_trial_promo)237 (#litres_trial_promo)238 (#litres_trial_promo)239 (#litres_trial_promo)240 (#litres_trial_promo)241 (#litres_trial_promo)242 (#litres_trial_promo)243 (#litres_trial_promo)244 (#litres_trial_promo)245 (#litres_trial_promo)246 (#litres_trial_promo)247 (#litres_trial_promo)248 (#litres_trial_promo)249 (#litres_trial_promo)250 (#litres_trial_promo)251 (#litres_trial_promo)252 (#litres_trial_promo)253 (#litres_trial_promo)254 (#litres_trial_promo)255 (#litres_trial_promo)256 (#litres_trial_promo) What is a yogic kitchen? Firstly, let me say loudly THIS IS NOT A DIET BOOK. I also hope that you get more from this book than the pleasure of cooking the 100 fabulous recipes in here because this book is not just about food, either! I called this book The Yogic Kitchen not because I am an experienced yoga instructor, but because my yoga practice sits alongside Ayurveda, its sister science. And just as yoga is not just about the asanas (postures), neither is Ayurveda only about food. Ayurveda has way more to offer you than handy hints on what to eat. So, what is a yogic kitchen and what is Ayurveda? You don’t have to practise yoga to have a yogic kitchen, but the benefits of yoga practice are well documented. A yogic kitchen is simply one where the principles of Ayurveda inform your daily menu. Ayurveda is the traditional Indian healing system that is over 5000 years old, so the information I am sharing with you in this book is tried and tested; it has been passed down through generations. Ayurveda predominantly uses food as medicine to help people maintain their health and increase their longevity. It is, admittedly, my interpretation of it, but I have tried to be as faithful as possible to the practice. I use Ayurveda on a daily basis in my health coaching practice and as a therapeutic tool with my yoga students to give them a deeper understanding of their bodies, minds and natural tendencies. Ayurveda means science of life: ayur – science, veda – of life. It teaches that eating well is the foundation of one’s health and when we are not eating well, the body will show symptoms of illness and disease. By following the recommendations in this book it is my hope that you will gain a greater understanding of how to achieve more balance and harmony in your own life. That’s what happened for me when I discovered Ayurveda and it is the reason I continue to share my passion for this ancient science of wellness with the world through my books but also through my retreats and workshops. THE THREE DOSHAS The healing system of Ayurveda is based on the principle that five elements – earth, fire, water, air and space – exist both within our bodies and in the world around us. The elements combine in our bodies to form one’s constitution. These five elements, in varying degrees, comprise the three doshas (otherwise known as energetic forces of nature or functional principles) that describe one’s unique constitution (or prakruti in Ayurveda). The three doshas are known as Vata, Pitta and Kapha. Each dosha describes certain characteristics based on the elements they contain. Vata represents predominantly the quality of air, Pitta represents fire and Kapha represents water. We are all made up of varying amounts of each element and each person has a unique combination – we all have a unique proportional mix of the doshas but one may dominate. Some people have more air, others more fire and others more earth. These elements govern the way our body responds to certain foods and lifestyle choices, and like increases like and opposites balance in Ayurveda. So a person with lots of fire in their constitution will be more susceptible to illness in the heat (Pitta dosha), a person with more water will be vulnerable in cold, damp and humid conditions (Kapha dosha) and a person dominated by air is shaken in cooler windier months (Vata dosha). The more you learn about the qualities of the elements that make up the doshas, the more it will help you determine the foods and other life choices that are best for you for balancing your dosha and that will create calm in your constitution. The elements don’t just exist in nature, they are also present in the food we eat. Some foods are more heating, some more watery, some more crisp, light and airy. A person with a dominant Pitta (fire) dosha will thrive in the cooler months or achieve balance in the hotter months by eating cooler foods. Whereas a watery person will celebrate the warm summer months and feel more energised while feeling challenged in cooler damper climes, and warm dry foods will provide relief for these people who can feel slow and sluggish. Airy types have an aversion to the cold and hide out from the wind, they need sunshine to warm their bones and nourishing cooked foods to ground their energy. (For more on the doshas, see pages 18–21 (#ulink_f05de1fe-1cff-5004-8269-a910980b8a3b).) When our constitutions become out of balance from the wrong kinds of food, movement, routine or environment, then our health can suffer. This is known in Ayurveda as an imbalance and, no matter what your dosha, Ayurveda will treat and deal with the imbalance first. (For more on imbalance, see Balancing the doshas, pages 22–41 (#ulink_ed85dc07-19fd-5f4a-93ba-a5ca6c109d7d).) So I hope you are starting to get the picture that Ayurveda is a way of living; a large part of it is food but lifestyle is also vitally important. This book is an introduction to an ancient way of living, a tool to give you more insight into your body and how it is affected by the world we live in and the choices we make. MY AYURVEDIC JOURNEY When I was introduced to Ayurveda through yoga, it resonated deeply with me because it asked me to look at the things I was doing and question whether they were working for me. I thought what I was eating was healthy, I followed nutritional guidelines and ate the recommended foods but I never had cause to query the concept of a one size fits all nutrition model. However, once I started to investigate Ayurveda and research the foods that were appropriate for me and my body type, it became pretty obvious to me they were different to what someone of a totally different body shape could tolerate. When I looked a little deeper, as Ayurveda asks you to do, and examined myself closely, I saw that I was a bit of a controlling mess. I had been practising a style of yoga that followed a macrobiotic way of eating that was far too heating for me. I was anti sugar and my diet was full of intensely flavoured foods with lots of soy sauce, chilli, curries, miso soup and tomatoes. The increased heat that this diet created in my body didn’t impact so much on my health but it had a field day with my mind. I had become a self-centred, highly motivated, competitive, hard-working perfectionist who had very little sweetness in her diet or her life. I functioned on overdrive with a highly regimented exercise regime, a full diary and very little time for fun or relaxation. When anything went wrong I just tried harder, worked harder and berated myself for being a failure. Nothing was ever good enough for my insane standards and I was angry and miserable. Anyway, long story short, after carrying on like this for about 10 years I worked myself into the ground, lost my business and had a breakdown. The fire had burnt out! Yoga was the only thing I felt would get me back on track so I took the crumbled me back to my mat, but this time I chose a different style of yoga and the principles of Ayurveda formed the foundation of this new practice. Yin yoga is a gentle, relaxing form of yoga with more passive poses and a slower pace. On those rare occasions I could quieten my mind for a moment at yoga, I started to hear messages I had needed to hear for a very long time. As I listened, I learnt that perhaps sweet stuff wasn’t all bad and that all of those intense flavours I demanded and proclaimed essential to add flavour to a meal were not as good for me as I’d believed them to be. So I started digging, learning and experimenting with both my diet and my lifestyle. HOW THE AYURVEDIC LIFESTYLE HELPED ME My research revealed that I was basically a Pitta (one with a fiery constitution) who was totally out of balance. I was eating all the wrong foods and if I continued doing all of the things that I had been doing, then the misery would continue. Unfortunately, before my meltdown my need to look good in the world had overtaken my need to feel good – I’d allowed my fire to become a raging inferno. As a Pitta, I realised if I wanted to feel better, I had to learn how to chill out, slow down and eat in a different way. I started with the food because for me that was the easiest and the hardest place to start. (For Vata types the challenge is to quieten the mind and manage their fear and anxiety. If digestive issues have started to surface, then these also need to be managed. Kapha types often have an ongoing issue with their weight and energy levels.) I’d never really had a struggle with sugar; I’d always been more drawn to the salty, spicier, more intense flavours. So after many years of eating very little sugar, I started to add it back into my diet and I don’t mean through eating lollies and cakes (though I did tell the sheriff in me they are allowed sometimes), I mean through adding more ripe seasonal fruit into my diet, sweet vegetables and grains, sweet spices to my porridges and on birthdays I’d bake a cake. To remedy my intensity and hyper vigilance and to cool my mind, I introduced a little bit of dairy, but I was really mindful of how I did this. Not all dairy is suitable for Pitta types and of course the dairy I loved didn’t love me. I needed to ease up on the parmesan and salty feta and eat more soft fresh cheeses. I began adding ghee to everything and slowly things started to change. I started to change and finally after many years I felt myself relaxing and softening and feeling open to sitting still. Prior to looking into Ayurveda, just the thought of sitting still made me anxious; every time I sat down and stopped my mind revved up. I’d spent my whole life trying to out run, out work, out educate the voices that lived in there that told me I needed to be more, achieve more, know more blah, blah, blah ... It wasn’t until I was courageous enough to look at my work addiction and my Pitta attachment to success and being seen that the big stuff started to shift for me. You see, Ayurveda is here to help us create balance in all areas of our life and I needed to start looking at the elements in my life that had been missing. My biggest challenge was learning how to do nothing; it still is. It is hard for me to avoid filling up my days. All of this is still a work in progress and I try not to take it too seriously, as my natural tendency is to be very serious and to want to try to be the best at everything I touch. Ayurveda has taught me so much about myself and a lot of it has been hard to see. Ayurveda has also taught me a lot about people around me and at first I would use it as a tool to diagnose and psychoanalyse everyone. I suggest you don’t do that! When I first discovered it, though, I have to admit I was pretty obsessed with trying to figure out what doshas my friends and family were and offering loads of unsolicited advice about things they could change to make their lives better – oh so Pitta! These days I try to mind my own business and only offer suggestions when asked. I must be maturing! As I head towards the Pitta Vata stage of my life (as different times of life are also governed by the three main doshas, more about this shortly) they say I am meant to become more sensitive, creative, wiser, spiritual, forgetful, stiffer and drier. I can feel myself letting go of the need to be seen in the world that I held onto so tightly in my 20s, 30s and 40s when my fire was burning bright. And even though I am in some way grieving the fire diminishing in me, I do on a deeper level feel it is time to step aside and let those younger high-energy entrepreneurs have their time in the sun. I am also called to honour the cycles and rhythms of nature and remember that I am just another small part of it. Today I have given up my mad exercise regime, thank goodness. I know now that too much exercise will aggravate the Vata that is now rising in me, so instead of running, boot camping and vinyasa-ing, I take long walks with my beloved dog, teach a much more balanced style of yoga, practise yin yoga and surf. I manage the heat in my body with cooling foods, healthy lifestyle choices, calm people, relaxing environments and spending time in nature. I want you to know, I am not a saint and I don’t follow the Ayurvedic eating plan with rigidity. I do still eat foods that are listed in the foods to avoid column for Pittas and accept the consequences. (See Food Charts For Vata, Pitta, Kapha at the back of the book, pages 240–5 (#litres_trial_promo).) I cherish winter where my Pitta is at its calmest. I have learnt to love relaxing and best of all I have learnt to listen. I know humbly and wholeheartedly now that I am not always right, but I still really love when I am. I can now accept the differences in others and not see them as weaknesses. I understand that when I am angry or overheated it is about me and not about others and what they have done to me. I see I have an amazing ability to transform things and create something from nothing, and that is the gift of my Pitta, but most of all I know that the things I love often are not the best things for me. Ayurveda has taught me to respect that we are all individuals and what works for one won’t necessarily work for another. We are all on a journey of self-discovery; some will move a little faster than others but it is essential we honour the other person’s path. Life is here to teach us the lessons we need to learn. We must all remember to listen to the voice inside of us as it knows the truth about how we feel. Following how I feel inside has never been easy but it’s the best compass I have found. Enjoy the ride. Yoga is the journey of the self through the self to the self. –The Bhagavad Gita Using this book Ayurveda is a gentle way of living. It is not my intention to be preaching to you here. Take what resonates with you and leave what doesn’t. As with any changes to your diet, you may want to consult your GP or health practitioner before you begin. I don’t demand that what is written on these pages be followed with such vigour you drive everyone around you nuts. Life is big, it is organic and it ebbs and flows. We are not in control: we have a say and we can try our best but we need to remember that life is not an exam, we are here to enjoy it and feel good in it. I know that there will be times when it is easy to move through your day with ease, prepare your meals, eat the recommended foods, say all the right things, go for a walk, drink a herbal tea and finish your day feeling just super. And then there will be other days when it’s a total nightmare, you will wake up feeling crap, you will eat something indulgent for brekkie and it will just continue to get more pear shaped from there. And that’s OK. Enjoy every mouthful, I say. I want you to go slowly with this, go gently and remain flexible. I am introducing you to Ayurveda to improve your life, not add another stress. It’s all about balance and moderation, so clich? but so true when it comes to wellness. To get started, first you need to figure out which doshas form your constitution, and then take a look if you are in balance or out of balance, which is perhaps what brought you to this book. All of that’s in the next section. You will learn about the various characteristics of each dosha, then how to balance your constitution, followed by a little about the Ayurvedic approach to health, including the perfect daily routine and which foods to embrace and which to avoid if you are feeling out of whack. Of course, the bulk of this book is recipes, so once you know which dosha you are predominantly and that it is in balance, you could simply skip to that section and eat from there, confident that you are doing yourself some good. There are Vata recipes that feature warming foods for autumn and early winter or for Vata types who need to reduce cooling foods, followed by Pitta recipes to cool you down in summer, and finally Kapha recipes for late winter and spring that contain astringent foods to help dry up the season’s colds. These recipes will help you harmonise your doshas and help you gain a feeling of balance. For those of you who need to know more, the endmatter (pages 228–245 (#litres_trial_promo)) provides even more information in the form of pantry information, food charts and other useful references. Okay, hope that’s all clear. Let’s get into it! Which dosha are you? READING YOUR CHART AND DISCOVERING YOUR DOSHA On the following pages are two charts that will help you figure out the particular mix of doshas that comprise your constitution. You may discover that you have some of the characteristics of all three doshas; this is not uncommon. But you will probably have one dominant dosha (Vata, Pitta or Kapha), then another dosha that is slightly less obvious, and so you would be, say, Vata Pitta, Pitta Kapha or Vata Kapha. For example, I am a Pitta Vata. I have far stronger Pitta tendencies than I do Vata so I focus on managing my Pitta, but I do have to be aware of my Vata when I travel and in autumn and early winter, the Vata season (more on this later). You may find you are a Pitta Kapha, for example, and so you would focus on balancing Pitta generally but also managing Kapha tendencies in the Kapha season of late winter and spring or if you have a cold or cough, and you may need to manage the Kapha if you find you are gaining some excess weight in later years. Be sure to look at both the physical and emotional/psychological/lifestyle/environmental characteristics of each dosha. A person may be physically a Kapha type but emotionally a Vata; this person would then be considered a Kapha Vata. Just watch the tendency to make sweeping statements and generalisations about your doshas: there are a lot of factors and elements at play here. And what may appear to be someone’s dosha may be a big imbalance that is demanding their attention. The world outside of us and the world inside us are ever-changing and so are we. WHAT DOES TRIDOSHIC MEAN? If, when you fill out the charts, you find you have an even amount of characteristics from Vata, Pitta and Kapha, you are described as being Tridoshic. This means you have a fairly balanced constitution but will still need to be aware of each dosha in its season. Ayurveda recommends tridoshic people follow a Vata diet usually because Vata is the dosha that goes out of balance first and the other doshas then follow. To obtain a more accurate and individual dosha reading and diagnosis, you may wish to seek out a consultation with an Ayurvedic practitioner. Dosha evaluation charts Go through the charts and tick the boxes, then add up the ticks. The one you have the most ticks under is your dominant dosha, the next your secondary dosha. Normally we would suggest completing a dosha chart twice: the first time to establish your constitution (prakruti) and the second time to establish any imbalance (vikruti). Understanding your constitution will give you valuable insight into your tendencies; knowing your tendencies will help you manage your health and go a long way in helping you to create a balanced life for yourself. Each of us is made up of varying amounts of Vata, Pitta and Kapha energy. Vata provides us with movement and expression, Pitta governs our metabolic action and Kapha builds our tissues. The first time you go through the chart, think about your body shape, emotional responses and personality up to about 18 years of age. If you can discuss this with your parents, you will often find they are able to share some valuable information with you about your behaviour in your younger years and they may have a much clearer memory of your size and shape. The second time you fill out the chart, approach it from how you are now. Watch out for changes in weight, mood etc. to your formative years. Be honest and present. This can be a very helpful tool if used properly and you cannot get it wrong, as we are just trying to establish where your body is not functioning as it should. If you complete the chart twice and your prakruti and vikruti are the same, then this is a good thing as it shows that your body is in a state of balance. But remember, the body is always in a state of flux, sensitive to outside influences and always trying to communicate any imbalance to you. In Ayurveda we treat the imbalance to bring the body back to a state of health. Regardless of your constitution, you can experience an imbalance in any of the doshas. Imbalance is created from the external environment: not just the weather but any outside influences – food, habits, home environment. A good way of determining your prakruti is by thinking about the things about you that never change. Body shape can fluctuate and cause some confusion but things like your basic personality tend to stay the same throughout your life. Experience is simply the name we give our mistakes. –Oscar Wilde The doshas THE VATA INDIVIDUAL Vatas are the skinny tall folks, who can struggle to put on weight no matter what they eat or how much they eat. Vata rules movement, creativity and communication in the body, so it is easy to see why Vata types find it hard to sit still, love a chat and may have wild imaginations. You may notice them chattering away to themselves or telling a long-winded story. Because they have so much going on inside their heads they find it difficult to listen, their eyes may dart about as you talk to them and they are very easily distracted. Vata types may be more fearful and anxious of everyday things than others and tend to be light sleepers. Sensitive Vata souls suffer without a routine to stabilise and ground the air and space in them. Quick to learn but also quick to forget, they may be more interested in the arts and creative activities than reading, writing and arithmetic. Without a routine, they may appear scattered and a bit all over the shop. Vatas often find themselves surrounded by mess, which can be a direct reflection of their state of mind. Vatas tend to overthink everything and find it difficult to make decisions. Vatas suffer under stress. They make friends quickly and change friends often, and can have difficulty forming close relationships. This is also reflected in their interests. Intensely interested in one thing momentarily and then onto the next thing before you know it. The qualities of the dosha are light and mobile so this is natural behaviour for their constitution. Vata types are incredibly soft and intuitive and are greatly affected by the moods of those around them; when things get overwhelming for them they may just drift off into their minds where things are more comfortable for them. They are insatiable daydreamers. Anxiety and constipation can be a symptom of Vata imbalance. It is important that these types stay warm, slow down and create a routine for themselves to help balance the air and space in their dosha. The qualities of Vata are like the wind – quick, light, dry, cold, subtle, mobile and rough. Vatas will often have dry cracked skin, hair and lips. They feel the cold and will often complain of cold hands and feet. They love the sun and their holiday of choice will most likely be a beach destination. They are disturbed by the wind and excess travel. They are drawn to crispy, crunchy foods but these foods will quickly send them out of balance. They have joints that crack and their bodies are the most fragile and sensitive of the three doshas because of the dry, light qualities of their constitution. The mobile quality may allow them to be efficient multi-taskers but it is essential they get plenty of rest to help them deal with the constant movement as they are delicate types. Vata types may also have a tendency to swing drastically in terms of weight, and flip from being underweight to overweight quickly. Things are everchanging with Vata individuals, be it in their homelife, workplace, relationships or physical body. Their subtle nature may mean they are drawn to the spiritual and they have a natural tendency to seek out more esoteric experiences than the other two doshas. Vata types are most comfortable in nature by a running stream, listening to birds and gazing up at the stars. Vatas can be shy, insecure and awkward in social situations and one of their biggest challenges is to come to a place of self-acceptance. This fast paced modern world is often confronting to these Vatas, who may worry and struggle to keep up and fit in. For more information on Vata out of balance, see page 24 (#ulink_ecf924d4-97dc-51e8-881e-9baecb909d7c). THE PITTA INDIVIDUAL Pitta types love to be the centre of attention. Ruled by the elements of fire and water, they are born to shine and it’s hard to mistake when a Pitta enters a room. These types like to be in control and are easily annoyed if made to follow rules and regulations. Pitta children are happy to figure things out for themselves and like to receive praise and recognition when they are successful. Blessed with strong athletic bodies, Pittas are driven, competitive individuals who play to win. Anger is their go-to emotion and if they don’t get what they want, they can make things uncomfortable for all around them. Pittas are fiery types whose qualities are hot, oily, sharp, light, spreading and liquid. The oily nature gives Pitta types lovely moist soft skin, though it can overheat easily and Pittas will often sweat a lot in hotter weather or suffer from acne, a spreading rash or hives. In life, oiliness means Pittas are very good lubricators when it comes to getting what they want out of life and situations. They will often use their sharp tongues to ensure you understand their point of view. Because fire rules transformation and is adept at converting ideas into objects or experiences, Pitta types are great at creating, planning, organising and executing as long as they are the ones running the show. They are energetic, ambitious, aggressive and arrogant about their pursuits, and will often blaze their way down their chosen path with little consideration for those around them. Pittas’ egos need to be kept in check and it is their life lesson to learn to control their self-imposed will and fiery mind and nature. Pitta types can have a tendency to ‘burn out’ if they do not learn to moderate their desires for material possessions. Pittas need to learn patience and to consider others to temper their fires. Pitta types are courageous and make great leaders, as their ability to see a project through to the end is unrivalled by the other doshas. They have strong, hot digestive systems, a fast metabolism and enormous appetites, and can get very hangry (angry when hungry) if they miss a meal. They may have heat rising in the body if their digestive system is overloaded, complaining of heartburn, ulcers or reflux. Emotionally, it may show up as fiery outbursts, heated conversations or an angry silence. Drawn to intense flavours (chilli, salt, hot’n’spicy) in food and drinks, and intense conversations and experiences, these folks are bored easily and are always on the lookout for the next exciting adventure. Pittas need cooling environments, calm friends and gentle interactions to balance out their natural tendency to overheat, overachieve and overdo. As kids, they often complain they are bored. Pitta rules the eyes and vision, so to calm their forceful nature they will do well painting or surrounding themselves in nature’s beauty. Pitta types care very much about looks. They can become obsessed with their physical body, clothes and like to be seen and acknowledged for their appearance; they like to be seen as ahead of trends, and fashion can become another way they seek attention. Anger, impatience, skin issues, overheating and reflux can be a symptom of Pitta imbalance. It is important that these types learn how to manage heat and ambition. Pitta types often go grey before other types and Pitta men tend to lose hair earlier than the other doshas. For more information on Pitta out of balance, see pages 28–9 (#ulink_feee7b9d-3fa8-57d1-9ab2-71f5a4686803). THE KAPHA INDIVIDUAL Kaphas are caring, maternal, graceful, sensual types. They tend to be focused more on others than on themselves and they can usually be found mothering something or someone. It is said that without Kaphas there would be no home, no children and no family, as Kapha energy ensures the stability and foundation of the home. They have a larger rounder body shape than the other two doshas and tend to put on weight just by looking at food. Ruled by the elements of earth and water, they have a sluggish metabolism and a tendency towards fluid retention. Weight issues are a constant headache for these individuals. Kaphas have thick wavy lustrous hair that is usually blonde or black. Slow to learn but then they never seem to forget, these people can often be mistaken for being slow or dumb, especially when they are younger. If their teachers don’t have the time or patience to spend extra effort going over things with them, they quickly fall behind at school. Kaphas are most happy in their own company or being with family. They won’t go out of their way to make friends as they can find friendships exhausting as they always seem to be the ones giving. Though ruled by earth and water, the qualities of Kapha are most like water – moist, slow, cool, heavy, dense, cloudy, unctuous, stable and viscous. They have soft well-lubricated joints and often their bodies feel cool, soft and slightly moist to touch. They feel the cold and tend to have an aversion to the cooler months. Their heaviness is evident in their body shape but is often more of an issue for these types mentally as it can give them a heavy outlook on life. They are also heavy sleepers who like to sleep for longer periods of time. Kaphas are slow walkers, talkers and thinkers, and won’t be rushed into decisions about anything; Kaphas are always calculating their energy and whether the effort is worth the expenditure. They seem to have a stubborn aversion to change and will often get stuck in unhappy relationships or work situations for long periods. They are good savers and like to accumulate wealth and have a stable bank balance as this provides them with a strong sense of security. Kaphas love routine and stability but this can work against them if they are in an unhealthy situation. Kaphas can be very attached to the material world; they have a tendency to ground themselves in the world through food, people and possessions. They can become hoarders if this is not kept in check. Their home is everything to them as this is the place they devote to nurturing their families and loved ones. Kaphas are providers and nurturers, and they love to indulge in things they love. Kapha mothers need to be very aware this doesn’t turn into smothering their children as they age and want to move away from home. Kaphas can fall into the trap of loving home so much they isolate from the world, especially in the cooler, damper months. This can lead to them becoming lazy, lethargic and gaining weight. Kaphas have strong, dense, stable bodies and Kapha types are said to be the most resilient of all the doshas when in balance. They have strong bones and when physically fit they develop strong muscles and great endurance, especially once they are committed to a task. Exhaustion and depression can be a symptom of Kapha imbalance. It is important that these types rise early, between 6am–10am is Kapha time of day and when they feel most sluggish. If they don’t move their body in the morning, they can easily spend the rest of the day feeling tired, sluggish and unmotivated. Under stress, Kaphas will oversleep, overeat and do their best to avoid addressing whatever is bothering them. For more information on Kapha out of balance, see pages 32–4 (#ulink_1de4deef-f00a-5747-9506-9138dee543c6). See Balancing the doshas on pages 22–41 (#ulink_ed85dc07-19fd-5f4a-93ba-a5ca6c109d7d) for the causes of an ‘imbalance’ and what can make someone dominated by particular doshas unwell, and recommendations on diet and lifestyle to help balance your dosha. Be ground. Be crumbled so wildflowers will come up where you are. You’ve been stony for too many years. Try something different. Surrender. –Rumi Balancing the doshas Balancing your dosha is pretty straightforward and if I could give you one bit of advice, then that would be to ‘keep it simple’. It takes a little while to get to know the qualities of your dosha but once you have familiarised yourself with the main characteristics of your dosha you will find it becomes second nature to remove things from your environment that are aggravating you. Knowing the elements that govern your dosha is essential. Vata is ruled by air and space, Pitta by fire and water and Kapha by earth and water. Overexposure to the elements that govern your dosha will send you out of balance. The principles behind balancing the doshas are guided by the Ayurvedic approach to health (see pages 42–6 (#ulink_ea6340c8-56b6-5938-9919-d19c55b839b5)) and circadian rhythms (see pages 47–63 (#litres_trial_promo)). The recipes I have written for this book are all designed to balance your doshas and have been carefully designed to maintain that balance, particularly in the season that your dosha will be more vulnerable. For Vata types I have created warming nourishing meals with ingredients that help to calm and soothe the anxious energy in the body and to stimulate the digestive system. Pitta recipes are more cooling and wholesome, designed to satisfy the strong Pitta appetite and moderate heat in the body, particularly in the warmer months and climates. The Kapha recipes I have created are naturally a little lighter and purposed with spices and ingredients to absorb the excess moisture and weight that Kapha types hold in the body. To help you to shop and make your food choices, refer to the food charts for Vata, Pitta and Kapha at the back of the book on pages 240–5 (#litres_trial_promo). I still use these tables a lot even after all these years, especially if I’m Vata imbalanced, as the foods differ quite a bit to the Pitta foods I normally favour. VATA To summarise what we have discussed earlier, Vata individuals tend to have thin, light frames; they are quick thinkers and can be quite nervy and excitable. The Vata dosha is responsible for communication, movement and elimination of all wastes from the body. Someone may be either Vata in their constitution or they may have a Vata imbalance. Vata imbalances are very common for people who reside in cities and have busy lives. Air and space dominate this dosha and they also aggravate it. They are susceptible to the cold and wind so it is essential they keep warm, maintain a routine and nourish themselves with warm cooked foods; it is logical that elements that decrease and calm this dosha are earth, fire and water. They are aggravated by bitter, pungent and astringent tastes, and calmed by sweet, sour and salty. Elements Elements that dominate this dosha – Air and Space Elements that aggravate this dosha – Air and Space Elements that calm this dosha – Earth, Fire and Water Tastes that aggravate the dosha – bitter, pungent and astringent Tastes that calm and balance the dosha – sweet, sour and salty Time of day Each dosha has a time of day when it is more obvious in the body and mind. For Vatas it is 2am–6am and 2pm–6pm. Vata types may find themselves becoming more anxious or fearful at this time of day, they may also wake at night and not be able to fall back asleep, especially if they are worried about something. Time of year In autumn and early winter Vata can be more aggravated in the body. The wind at this time of year can aggravate Vata types and it is important that they stay warm and out of the wind if it bothers them. When it gets windy and cold, the time has come to slow down and eat grounding, nourishing meals. Flavours that calm in autumn are the sweet, salty and sour. Vata types struggle at this time of year as they are naturally cold and sensitive to air and movement. The autumn wind can play havoc with their digestive system as well as their minds, leading to episodes of anxiety. Time of life 70 to 75 years and above is the time that Vata will be more prominent in the body. Vata is responsible for feelings of joy and happiness, as well as creativity, speech, sneezing, movement and elimination. I will not let anyone walk through my mind with their dirty feet. –Mahatma Gandhi VATA OUT OF BALANCE The site of Vata in the body is the nervous system, and it governs the mind, colon, skin, ears, blood flow and breath – and it is where Vata will present more strongly when it is out of balance. Signs that Vata is out of balance When Vata people’s health goes out of balance, the symptoms usually appear first in the gut or the mind. They might complain of an upset tummy, gas, bloating, small pebbly stools that are dry, hard, dark brown and sink. They can easily become constipated or irregular, especially when travelling or away from home. They may strain when passing stools and can find it painful. Anxiety, weight loss, restlessness, fatigue, insomnia, interrupted sleep or fearful dreams, hypertension, inability to concentrate, tremors or a nervous system disorder are all indications that Vata is out of balance. Other indicators are dry cracked skin and lips, arthritis and joint pain. Vata types are more likely to go out of balance in autumn and early winter. Autumn–early winter/Vata health issues: constipation, gas, bloating, anxiety, dry skin. Habits and lifestyle factors that imbalance Vata Eating too many cold icy foods and drinks, especially anything with bubbles, such as sparkling mineral water, carbonated drinks and foods that produce gas in the body; excess raw foods such as salads, especially in the colder months; irregular meals or skipping meals; too much travel; being outside in the cold and the wind; lack of sleep and routine; spending too much time in front of the computer and TV; stress, overthinking and over talking all imbalance the Vata dosha. Environmental effects Wind will unnerve them and you may notice their behaviour and mood change if exposed to too much of the air element, as they already have this as a major part of their constitution. Unsettled weather can have a strong effect on Vata types. Autumn can be difficult, accordingly. Air travel can greatly disturb these types and they need to ensure they limit flying if they are feeling insecure, fearful and anxious. Their Vata body needs nurturing. Vatas have cold, dry skin that is very susceptible to the cold and wind. Daily warm sesame oil massage will benefit them greatly. It is essential they keep their bodies warm, both internally and externally. Fear and anxiety can really inhibit the lives of Vata types so it is essential they create a comfortable, safe, stable home for themselves. KEY Warmth, safe calm environment and routine AVOID Cold, dry, windy environments, skipping meals, raw food, chilled drinks, carbonated drinks, excess movement and air travel HOW VATA MANIFESTS IN THE BODY Cold – Coldness appears in the hands and feet. Vatas will have a tendency to avoid cold temperatures and love warmer climes. They have poor circulation and can suffer from cold bones and stiffness. Dry – Dryness is a major issue for Vatas. They often have dry skin, hair, lips, tongue and a husky voice. Dryness in their colon usually leads to them suffering from constipation. Light – Vata individuals are generally light in body weight with fine muscles and bones. They sleep lightly and wake easily, with little noise needed to disturb them. Rough – Roughness appears in the body as cracked skin, nails, split ends, cracked lips, teeth and joints that creak and crack when moved. Subtle – They will suffer from an underlying subtle anxiety, fear or insecurity. Vata types are prone to goose pimples, muscle twitches and tremors. Mobile – Vatas can’t sit still: they walk fast, talk fast and tend to be those people who are incredible at multi-tasking. They are good at making money and great at spending it. Their eyes will dart around the room as they talk to you with their hands or shake their leg or tap. They love to travel and find it difficult to stay in one place for too long. Their moods are ever changing, as are their faith and their thoughts. Vatas love change and do what they can to make it happen often. Clear –This quality gives Vata their clairvoyant ability, as this is related to the element of space. They can understand easily but forget abruptly, and they often experience a deep sense of loneliness. Astringent – They can suffer from a dry choking feeling in their throats, and they will often find themselves with hiccoughs or burping. They enjoy oily, sweet, sour and salty foods. BALANCING VATA Vatas need routine, warm fluids, rest, massage, steady nourishment, warmth, decreased stress, and they need to avoid skipping meals, eating on the run, fasting and alcohol. Activities that will calm Vata Gentle calming exercise such as yoga, quigung (qigong), dance, golf, walking, swimming, listening to calming music, gardening, pottery, cooking, massage, meditation and getting to bed early all help Vatas to settle. Warming grounding remedies – walking barefoot on the grass, warm sesame oil massage, foot massage, gardening, warm milky drinks with cardamom and cinnamon, ghee added to food and drinks Warming grounding lifestyle choices – gardening, yoga, guided meditation, creative pursuits, listening to calming music Lifestyle factors to limit – constant change and movement, overexercise, excess meditation without proper supervision, too much time on devices such as computers, TV, phones So-called healthy foods that may imbalance you – raw food diets, juices, chilled smoothies and smoothie bowls, sparkling mineral water Emotions and diet Vatas are often attracted to cold, dry, crisp foods but these are best avoided. They can easily become imbalanced if they eat too many of these foods. Too much bitter, pungent and astringent food can also have a negative impact on the digestive system of Vata. The skin and body can become very dry in the colder weather and so Vatas should introduce warming spices and increase the amount of protein they are eating. Soups and slow cooked stews made with plenty of root vegetables are the perfect choice for Vata types in the cooler or more unsettled months, and they do really well to warm their meals with spices like cinnamon, clove, star anise, cardamom and ginger that will help stimulate their digestion. To calm themselves they need to increase the amount of naturally sweet, salty and sour foods they are consuming. A glass of sweet warm milk before bed is a perfect remedy for any Vata that has trouble sleeping. Routine and exercise Vatas need to allow plenty of time for stillness in their day. Moving is what comes naturally to Vatas so they will often want to exercise and be on the go when they are feeling fragile, anxious or emotional. This is not the healthiest option, especially at the Vata time of 2pm–6pm. Their fragile nature demands they don’t allow too much space between meals. For continued wellness, Vatas should eat their meals at the same time every day. Skipping meals is one way to quickly imbalance these people. The digestive system is where Vata types are most susceptible and they may have issues with gas, bloating and constipation. They have sensitive tummies that do best with nourishing home-cooked meals. Eating on the run or snacking instead of eating a proper meal is not a good idea for these types. If they do want to move their body, they are best to try grounding practices like yoga, tai chi or even a gentle walk. More strenuous types of exercise should be done between 6am and 10am in the morning at Kapha time. Quiet time, listening to music, reflecting, drawing or journaling will help to calm them. Before bed they are better to read than be on their phone or computer, as any device will aggravate the Vata energy in the body. We enter the Vata stage of our lives at around 75 years of age so it is not uncommon for these types to become more dreamy, vague or fragile as they age. The best diet for Vatas includes warming and soothing foods that are stabilising for a light, airy constitution. (See charts at the back of the book, pages 240–5 (#litres_trial_promo).) PITTA Pitta individuals are dominated by the element of fire. This creates heat in the body and is responsible for metabolising, transforming, digesting and processing all of our thoughts and all we eat. Pitta is also in charge of maintaining our digestive fire (agni); if our digestive fire is low, we will have problems with digestion and suffer from heartburn, reflux and indigestion. Pittas have quick, sharp minds and tongues, a moderate body frame and tend to be able to maintain their weight better than the other two doshas. Elements Elements that dominate this dosha – Fire and Water Element that aggravates this dosha – Fire Elements that calm this dosha – Air, Water and Earth Tastes that aggravate the dosha – salty, sour, pungent Tastes that calm the dosha – sweet, bitter, astringent Time of day 10am–2pm and 10pm–2am is the time of day when Pitta will be more obvious in the body and mind. Time of year In summer Pitta can be more aggravated in the body. It is the season when Pitta health issues such as eczema, heartburn, reflux, headaches, hay fever, insomnia or burnout can arise. Summer is known as Pitta time (bile). Energy and heat rise up in the body in summer so it is important to keep cool. We are naturally drawn to cooling summer fruits and higher carbohydrate grains like rice. We drink more juices made from seasonal fruits and fill up on salads with cooling herbs. More fiery Pitta types need to eat with more awareness in this season, and so too does anyone who starts to show any signs of heat in the body, such as skin issues, headaches, reflux, indigestion or insomnia. Time of life 18 to 50–55 years is the time that Pitta will be more prominent in the body. Pitta is responsible for regulating body heat through the metabolism of food, appetite, energy production, vitality, ambition, confidence, courage, learning and understanding. PITTA OUT OF BALANCE The site of Pitta in the body is the eyes, skin, stomach, small intestine, sweat glands, blood, fat – where Pitta will present more strongly when it is out of balance. Signs that Pitta is out of balance in the body Irritability, impatience, anger and pushy, aggressive behaviour; skin irritations and rashes; heartburn, reflux and peptic ulcers; headaches, eye problems, falling hair, early greying, hot flushes; waking in the middle of the night and unable to get back to sleep; excess sweating, acne, blood shot eyes, heavy periods, large clots; extreme hunger before menstruation; yellow urine or loose unformed stools that fall apart in water, sink or float with a strong, pungent, offensive smell; a need to use the toilet 2–3 times a day, and may be urgent; tendency to diarrhoea and urinary tract infections. Pitta types are more likely to go out of balance in summer. Summer/Pitta health issues: Eczema, heartburn, reflux, headaches, hay fever, insomnia, burnout. Habits and lifestyle factors that imbalance Pitta Eating too many hot, spicy, pungent, salty or sour foods; excess meat in the diet; too much alcohol; overanalysing or overworking; overexposure to heat and sun; intense conversations, pushing oneself too hard, emotional trauma, holding emotions in; skipping meals or fasting; exercising outside in the sun in the middle of the day in summer; not rinsing off the saltwater after swimming at the beach in summer. Environmental effects Determined high achievers, Pittas do well to spend time in nature connecting with the earth. Winter is the time they will feel their best if they can allow themselves to slow down and enjoy the cooler weather. KEY Moderation, rest between work, quiet calm atmosphere, meditation, coolness, nature’s beauty AVOID Skipping meals or overeating, artificial stimulants, too much sun and sauna BALANCING PITTA Heat can very easily send Pittas out of balance and although they are often drawn to hot, spicy flavours, they would do well to stay away from these flavours, especially in summer or when they are feeling angry and stressed. When out of balance, the fire rises up and out in the body and can show up as fever, impatience, ulcers, indigestion, skin rashes, headaches and reflux. Pitta types are attracted to beautiful things and are very focused on making money and acquiring beautiful things. They are hard workers who need to learn how to relax and temper the fire within them before it overwhelms them. Activities that will calm Pitta Eating when you are hungry rather than when you are starving, gentle calming exercise, spending time in nature, being by the water, moonlight walks, yoga, dance, non-competitive sports, walking, swimming, gardening, writing, massage with coconut oil as it is cooling, meditation, expressing emotions, getting to bed before 10pm, staying cool, sipping cooling herbal teas. Cooling remedies – rubbing coconut oil into the skin, chilled rose tea bags over the eyes, cooling the feet Cooling lifestyle choices – music, meditation, yin yoga, spending time in nature out of the sun, resting by still water So-called healthy foods that may overheat you – ferments, yoghurt, kimchi, kombucha, sauerkraut Lifestyle factors to limit – running in the middle of the day, sunbaking, hot yoga, power yoga, holding in emotions, alcohol, out in the sun without a hat, smoking, saunas HOW PITTA MANIFESTS IN THE BODY Hot – Pittas have strong digestive fire which means they can usually eat a lot, and often, and they tend to get quite cross if they try to go without food when they are hungry. They tend to have a higher body temperature than other doshas and can become quite agitated in the heat. Sharp –They can have pointed sharp teeth either side of their front teeth, and sharp piercing eyes. Their features are strong and distinct, and quite angular. Pittas’ minds are quick and extremely sharp, and they are blessed with a strong memory, but their speech can be cutting. They tend to work in short sharp bursts and can become irritable if overworked. When they suffer from pain it is usually hot and piercing. Light – Their frame is usually light/medium and, because Pitta rules the eyes, they can also suffer from an intolerance to bright lights. Their skin is light and lustrous. Liquid – The liquid attribute is demonstrated in the waste products, loose light oily stools, excess sweat and urine. Pittas usually have a greater thirst than other doshas. Spreading – This can be seen in the form of skin rashes, acne, inflammation and heat that moves in the body. Pitta individuals like to be well known and want their name to be spread all over the world. Oily – They have soft oily skin and hair. They may find it difficult to digest deep-fried foods. Sour – Pitta can often experience stomach acid, increased reflux and excess salivation. Pungent – Often Pittas will experience heartburn, or strong burning feelings both physically and mentally. Their bodies may omit a pungent smell either from the mouth, armpits, feet or faeces. Bitter –They will often be left with a bitter taste in their mouths following heated exchanges. They tend to have an aversion to bitter flavour. They can be bitter and twisted if they don’t get their own way. Red – They can have fiery red hair, flushed red skin, nose and cheeks, red rashes, red skin from sunburn. Red will aggravate Pitta. Emotions and diet Pitta females who have not learned to temper their fire can struggle with hot flushes and insomnia during perimenopause and menopause, and this is a time when they need to look closely at the way they are managing their emotions and perhaps question if they are being honest with themselves about how they feel. They may also need to alter their diets and remove heating foods and drinks like red wine, hard cheeses and meats to reduce the fire in the body. Or they may just stuff any negative emotions down as they present a very competent persona to the outside world. For Pitta dietary recommendations, see the back of the book, pages 242–3 (#litres_trial_promo). Routine and exercise One of the biggest challenges for Pitta individuals is to slow down and to see life from another person’s perspective. Fire governs the eyes in the body so they can often be so focused on what they want and need, forgetting to ask what those around may need and instead assuming they know best. Because Pitta energy governs the years from 18 to 50–55, it is easy for these types to burn out in their middle years of their life as they tend to push themselves beyond their means both physically and mentally. Pittas need to avoid overheating so exercising in the middle of the day, especially in summer, is a big no-no. Hot yoga, surfing, sunbaking or any physical work in summer in Pitta hours between 10am and 2pm will not serve them well. Because Pittas like to look good, they can become obsessed with exercise and their body shape, and may become frustrated and moody if their exercise regime is disturbed in any way. KAPHA Kapha individuals tend to be heavy set and often experience problems with their weight when they are out of balance. They are calm, caring and compassionate and possess incredible stamina. Kaphas have a strong constitution and tend to live longer than the other doshas. Elements Elements that dominate this dosha – Water and Earth Elements that aggravate this dosha – Water and Earth Elements that calm this dosha – Fire, Air and Space Tastes that aggravate the dosha – sweet, sour, salty Tastes that calm the dosha – bitter, pungent, astringent Time of day 6am–10am and 6pm–10pm. This is the time of day when Kapha will be more obvious in the body and mind. Time of year In spring Kapha can be more aggravated in the body. Spring is known as Kapha time (mucus) where we eat light foods, move our body more and shake out any excess weight we have accumulated in winter. This is the season when Kapha types will struggle with respiratory issues, especially a mucus build up; they may struggle losing the extra weight they gained in winter and could even find themselves slipping into depression. Time of life 0–18 years is the time that Kapha will be more prominent in the body. Kapha is responsible for compassion, loyalty, patience, forgiveness, body structure (bones, muscles, tendons, ligaments) and stability, lubrication and protection. KAPHA OUT OF BALANCE The site of Kapha in the body is the chest, lungs, throat, head, sinuses, nose, mouth and tongue, bones, plasma and mucus, and this is where Kapha will present more strongly when it is out of balance. Signs that Kapha is out of balance in the body Lethargy, laziness, difficulty getting out of bed after a good night’s sleep, feeling unmotivated, or beginning to isolate yourself and withdraw from friends are signs of imbalance. Kaphas may become greedy and attached or might find themselves overeating or eating for comfort, especially sweet or fatty foods. Weight gain, fluid retention, coughs and colds, slow bowel movements, diabetes, oily skin and hair, congestion in the chest and lungs, excess mucus, asthma, excessive sweet cravings and tender breasts before menstruation are other symptoms Kaphas may experience. Enlarged breasts, emotional eating, watery mucousy blood at period time, long heavy flow, depression and moodiness may also present as symptoms. They might also complain of oily stools that sink and feeling that they have not fully emptied their bowls after going to the toilet. Kapha types are more likely to go out of balance in spring. Spring/Kapha health issues: Fluid retention, excess mucus, coughs and colds, slow bowel movements, increased body weight, depression. Habits and lifestyle factors that imbalance Kapha Eating too many sweet foods (this includes fruit); eating cold, white, damp foods (especially ice-cream, milk and yoghurt); excess dairy in the diet; too much alcohol or sweet drinks; overeating (especially in the evening before bed); overexposure to cold damp environments, lack of exercise, sleeping during the day and going to bed with wet hair and drinking too much liquid be it water or hot drinks; and sitting around doing nothing for long periods at a time. Out of balance Kapha individuals can be stubborn, possessive and greedy. Kaphas have a strong attachment to money and will often stay in jobs they are unhappy in if they are making good money. Environmental effects The amount of water and earth element in their constitution means they have an aversion to cold damp weather, and if exposed to these conditions for long periods of time, they can develop respiratory issues. Kaphas need to be aware of mould and rising damp in their homes and parents may need to place dehumidifiers in children’s rooms during the winter or rainy seasons. Most Kaphas will be much happier and healthier in warmer, drier climates than in cooler, wetter or even humid regions. KEY Stimulation, variety, good exercise, reduce sweets, stay warm. AVOID Cold and damp environments, sleeping during the day, sleeping after sunrise, doing nothing, isolation. BALANCING KAPHA Activities that will calm Kapha Vigorous exercise, especially in the morning between 6am–10am, running, cycling, aerobic activity and competitive sports. Learning a new skill, stimulating the mind, changing or varying your daily routine will keep you from feeling stuck and bogged down. Travel, seeking out new friendships and meeting new people – these will get you out of your comfort zone. Have your main meal at lunchtime. Stimulating remedies – dry brushing or exfoliating self massage with warmed cold pressed sesame oil, energetic exercise that raises a sweat for at least 30 minutes per day (think running, cycling, yoga or hiking) drinking hot water and lemon with a small pinch of cayenne on waking to stimulate digestion, keeping warm, and standing at one’s desk instead of sitting. Stimulating lifestyle choices – listening to music or audio that stimulates the mind, walking rather than driving, socialising instead of choosing to be alone. So-called healthy foods that may increase the mucus and dampness in the body – yoghurt, cheese, bananas, smoothies, acai bowls, chilled drinks, fruit juices, green smoothies. HOW KAPHA MANIFESTS IN THE BODY Heavy – Kaphas have heavy bones with solid frames, bulky muscles and can be overweight, they have calm deep voices and are usually quite grounded in mind and body. Slow/Dull – They can tend to be slow to react, they walk and speak slowly, and only speak after allowing time to think about what they are going to say. Kaphas have a sluggish metabolism. Cool – They have cold clammy skin, they often get a cold, cough or congestion, and they are drawn to cooling sweet foods. Oily – They have soft oily skin, hair and faeces and well-lubricated joints. Liquid – Kaphas tend to have a problem with fluid retention, congestion in their chest, nose and throat, and excess mucus; this can be very obvious in young children with runny noses. Smooth – Blessed with soft smooth alabaster like skin and a smooth calm nature. Dense – This quality ensures Kaphas have thick hair, nails, skin and muscles. Soft – They have soft doe-like eyes and a very soft caring nature, which makes them extremely forgiving. Static – This unfortunately can make them very happy sitting around, sleeping for long periods of time. Sticky – They can have a tendency to become quite attached to things they care about. Cloudy – Kaphas can have a foggy mind in the morning, they can also take a while to understand things at the best of times. Hard – This quality gives the firm muscles and strength in both mind and body. Gross – Kaphas can suffer from fatty tissue, blockages and obesity. Sweet – These people have a sweet nature, and are also drawn to sweet foods that can cause them to become unbalanced. Salty – Salty taste will assist in digestion, however, too much salt can lead to fluid retention and this can often be a problem for Kaphas. White – Kaphas have a pale complexion, they love white food especially dairy. Lifestyle factors to limit – Too much sitting, excess exposure to damp and cold, lying around watching movies for extended periods and spending too much time alone. Emotions and diet Kaphas move slowly, speak slowly and don’t like being forced into making quick decisions. They have stable minds and a solid sense of self, but out of balance they can struggle with long episodes of depression and melancholy. These are very private individuals and often suffer alone, making everyone’s problems more important than their own. Kaphas’ first step in addressing their emotions is admitting to what they are feeling, as they often minimise their emotions or laugh them off. Giving themselves permission to cry or show their vulnerability to those they trust is a big thing for Kaphas, who tend to soldier on regardless. Kapha types love sweet foods and will be the people who crave ice-cream or a sweet treat after dinner. Indulging in habits like this will only lead to weight gain, excess mucus and negative feelings about themselves. For food that suits Kaphas, see the charts at the back of the book, pages 244–5 (#litres_trial_promo). Routine and exercise For Kapha types to lead balanced lives, they need to challenge themselves and get out of their comfort zones. Often found talking about wanting to begin an exercise or weight-loss program, they need to just start. Once they start something they are the most dedicated and consistent of all the doshas and blessed with strong bodies that have great endurance. They are natural earth mothers and some may find it difficult to let their children grow up and lead independent lives. Kaphas need to spend more time focusing on themselves and less on others. Ayurveda is the science that indicates the appropriate and inappropriate, happy or sorrowful conditions of living, what is auspicious or inauspicious for longevity, as well as the measure of life itself. –Charaka Samhita 1.41 STAGES OF LIFE AND AYURVEDIC SEASONS It is not only food that affects our constitutions; the environment, time of day, time of year and the weather also have an effect. Certain elements are more dominant in our body at certain times of our lives, to the point where they can dominate or strongly affect our health. These phases (also known as stages) are also named, a little confusingly, as doshas. So you could be a Vata dosha going through a Kapha phase of life in Pitta weather (summer). See more about seasonal eating in The Ayurvedic approach to health chapter (pages 42–6 (#ulink_ea6340c8-56b6-5938-9919-d19c55b839b5)). If you are a blend of doshas or tridoshic (a balance of all three) this could become even more complicated, especially if you are cooking for a family with mixed doshas. These stages of life are described beautifully in ancient Ayurvedic texts. Kapha stage: 0 to 18 years – Student Pitta stage: 18 to 50–55 years – Householder Pitta Vata stage: 50–55 to 75 years – Hermitage Vata stage: 75 years to death – Renunciation The years in each stage are not fixed and will vary with each individual. The Kapha stage is known as the ‘student’ phase of life as this is a time of learning and discovering boundaries and discipline. It is a time for building knowledge and intellect along with new tissues in the body. Mucus is the by-product of the manufacture of tissue and this is why young children, no matter what dosha they are, always seem to have an issue with mucus. The Pitta phase can actually be divided into two phases. The first part of the Pitta phase is referred to as the ‘householder’ years where the focus of one’s life is on making your mark in the world, meeting a partner, creating a home and raising a family. This fire stage is mainly about working hard and building wealth, and we use the momentum and heat created in the body in these years to help us stay focused on the job at hand, and during this period we may feel more confident, sociable and ambitious. Because there is more heat in the body during these years we may also suffer with insomnia, skin issues, heartburn, stomach ulcers and hypertension. The second half of the Pitta phase, also known as the Pitta Vata phase, is often referred to as the ‘hermitage’ stage and happens after 50 or 55 years where people start to let go of the attachments to money and fame and become more involved in helping others or focusing on their retirement. People may move to a quieter area and choose to live a simpler life but they are still available to family and their community for help and advice. During this phase people may show signs of both Pitta and Vata imbalance. The Vata stage is known as the ‘renunciation’ stage where we are preparing for death. I know that sounds a little morbid but it can be an incredibly special time in one’s life. People in this phase, even if very mentally and physically active, start to become progressively more inward looking and less concerned with what is happening in the world around them; their body is now dominated by Vata so it becomes drier and colder and their digestion slows down. Joints may ache and they may become more forgetful, anxious and fearful. The transition is slow and happens over several years, and people develop at different ages and stages. If we try to fight against these stages, it will quickly create imbalances in our bodies. In some ways the refusal of people in the west to gracefully accept and honour ageing and its natural phases could be seen as the cause of many of the health issues we are seeing today. Issues that may arise during the Kapha years: stomach problems, congested lungs, blocked sinuses, runny noses. Issues that may arise during the Pitta years: skin problems, acne, infection, inflammation, blood issues, headaches, migraines, liver problems, bile. Issues that may arise during the Vata years: negativity around ageing, loss of flexibility and strength in the body, memory loss, dryness, loss of direction, osteoporosis, frailty, weakness of the immune system, joint pain. Now that you know your dosha, or doshas, you can begin to work to nourish and look after yourself according to it and the stage of life you are in as well as being more aware of why you might be more susceptible to certain environments, seasons, changes to the weather and foods than others. Added to that, I always recommend that people are mindful of the signs of Vata imbalance. We all have some level of Vata imbalance these days, which is the direct result of living busy lives in which we are exposed to way too much Vata unbalancing technology – phones, computers, ipads etc. The main thing about this book is that you learn how to familiarise yourself with what isn’t working for you. If your doshas are strongly out of balance, then you may need to follow the chapter set aside for the dosha that is out of balance until you come back into balance and then you can return to following an eating and lifestyle regime that is more in line with your own constitution. (See page 22 (#ulink_ed85dc07-19fd-5f4a-93ba-a5ca6c109d7d) for Vata, page 27 (#ulink_29ea3a5f-126e-5d62-8bd5-1e4c31bdf852) for Pitta and page 31 (#ulink_73f6e9ee-2c24-5242-9997-0201cd233c80) for Kapha.) The Ayurvedic approach to health It’s not about the food we eat, it’s about the food we digest. Ayurvedic practitioner Dr Robert Svoboda One of the main aims of Ayurveda is to help us achieve a balanced relationship with the environment that we live in. Eating seasonal, local produce is one of the easiest ways to manage your health. Developing an awareness of how your digestive system is functioning is one of the best ways to monitor your own health. How we metabolise, digest and eliminate our food is a great diagnostic tool for how our body is functioning. To help keep the body in an optimal state of health, Ayurveda has developed daily routines that are recommended for each dosha. It also recommends periods of cleansing and fasting for certain doshas in specific seasons. Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/pages/biblio_book/?art=48668798&lfrom=688855901) на ЛитРес. 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