09 Weekend 03 Naturecare

Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754

Nutrition
Weekend 03
03


03

Vata balancing program 6
Pitta balancing program 8
kapha balancing program 10
Vata diet 13
Pitta diet 15

Kapha diet 17
Light diet 19
Dosha gunas 21
Diet for specific condition 24
Salicylates 30 03
Candida 34
Lactose intolerance 41
3
Acid and alkaline foods 42

What is food
to one, is to
others bitter
poison.
- Lucretius
(96 BC - 55 BC),
De Rerum Natura


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Doshas Diet

03

Vata
Elements Air Ether
Functions Dynamic balance, awareness, harmony, movement, enthusiasm, creativity
Qualities Cold, dry, light, mobile, subtle, fluctuating

Causes of imbalance (The following when performed/experienced in excess)

Addiction - advanced stages Diet - stringent or irregular Diet - cold, raw, dried
Diet - excess bitter, astringent / spicy Exposure - to cold, dry, wind Lifestyle - irregular
Unprepared sudden change Natural urges - ignored Physical exhaustion
Sleep - erratic patterns Travelling, especially flying Chronic conditions

Signs of imbalance

Anxiety Fatigue Pain of various kinds Sleep - disturbed
Bone - porosity Giddiness Restlessness Thirst
Bowels – constipation Joints - cracking Shivering Trembling
Dehydration Limbs - achy and tired Skin - rough and dry Twitches
Delirium Movement - agitated Speech - weak Warmth - craving for
Enthusiasm - low Mouth - astringent taste Spasm Weight loss
Excitability - low Numbness Stiffness

Balancing Vata

Suitable diet ~ Include: Sweet, sour and salty tastes. Warm, moist mild foods. Oil and ghee are generally favourable. Boiled or
steamed starchy vegetables with mild spices. Broccoli, cauliflower and zucchini should be taken moderately. Ripe fruits are always
beneficial. Soupy grains generally. Rice and wheat are good. Dairy products generally pacify Vata if taken moderately, especially warm
milk. Spices like asofoetida, cumin seeds, ginger, cardamom, cinnamon, fennel, coriander, ajwan, salt, cloves, mustard black pepper.

Food should be semisolid, cooked and with carbohydrates dominating. Food should always be warm moist. Very small amounts of
legumes well cooked in moderation. Minimise: Unsoaked nuts, raw foods, stimulants such as caffeine, sugar and gas producing foods.
Raw vegetables and unripe fruits can weaken the system. Leafy vegetables in moderately. Anything that produces gas. Hot spices can be
detrimental. Anything cold, dry, rough or difficult to digest should be minimised.
Essential Oils ~ Musk, camphor, winter green, lemon or lemon grass.
Colours ~ Yellow, orange, white and red in some instances. Any gentle and warm colour.
03 Gems ~ Emerald, jade, peridot, yellow sapphire, topaz, citrine, garnet and ruby.
Lifestyle Regime ~ Regulation is the key to pacifying vata. Observe adequate sleep, rest, regulated meals, mild exercise. Practice
moderation in talking, working and recreation.
Exercise Regime ~ Light exercises that energise rather than exhaust you. Gentle Yoga asana, walks, light bicycling, tennis, golf, water
aerobics, low impact dance classes and swimming.

Keeping your body healthy is an expression of
gratitude to the whole cosmos - the trees, the clouds,
everything. Thich Nhat Hanh

Sample recipes to Balance Vata excess
Breakfast: Rice and fig porridge

1 cup cooked basmati rice 1 tsp. cinnamon
1 cup pure milk /soy milk 2 tsps almond meal
2 tsps sunflower seeds 1 Tbs honey/rice malt
1 sliced apple 2 diced figs
1/2 tsp. cardamom 1/2 tsp. nutmeg

Mix all ingredients in a saucepan, except the honey / rice malt, and bring to a boil. Then simmer until the apples are nicely stewed. Top
with honey/ rice malt at the end.

Lunch: Nori rolls

1 avocado 4 sheets of sushi nori
1 Tbs lemon juice 1/2 cucumber diced
2 carrots or 10 slices of pickled ginger, diced
1 celery stick, diced steamed 1/2 tsp umeboshi paste
2 cups of cooked basmati rice, salted Tamari for dipping
Toasted sesame seeds to sprinkle

Wet your hands and place 1/2 cup of rice on a sushi sheet. Arrange the vegetable fillings in 4 rows on the rice. Sprinkle with toasted
sesame seeds and roll up like a sleeping bag. Lightly moisten the last inch of nori and seal it closed. With a sharp knife cut the roll into 4
divisions and dip in tamari for taste.

Dinner: Vegetable soup

8-10 cups water 4 bay leaves
3 cups of turnips /taro 2 stalks celery
1 Tbs olive oil 1 Tbs mixed herbs
2 diced carrots 1 tsp. salt

1/2 cup uncooked barley Black pepper /lemon pepper to taste.
1 small bunch of bok choy / spinach
1 tsp. each of cumin, coriander, ginger and hing powder (pre fried)

Boil then bring to a simmer the barley, water and olive oil. Add the carrots, celery, taro and simmer for 40 minutes. Add the spinach and
mixed herbs then continue to simmer for another 5 minutes. Add salt and pepper to taste at the end.
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Beverages
Good teas: Camomile, fennel, ginger, liquorice, lemon.
Good drinks: Apricot juice, dandelion coffee, almond milk, pineapple juice

“Old people shouldn’t eat health foods.
They need all the preservatives they can get.”
Robert Orben (1927--) American humorist.

Pitta
Elements Fire Water
Functions Transformation, digestion, intelligence, heat, effulgence, assertiveness
Qualities Moist, intense, hot, light, odorous


Reacting to stress with suppressed anger, Placing excessive demands and not Being exposed to many high-pressure
frustration and resentment. tolerating wasted time. situations / to violent stimuli.
Eating too much hot, spicy, oily, fried, Being exposed to hot, humid weather, Bad sunburn or heat exhaustion.
salty, fermented food or alcohol. impure food and water.

Signs of imbalance

Bowels - diarrhoea, loose Feels good - morning/evening Secretions - profuse, burning
Body - over heated, bleeding Feels bad - midday Skin - oily and reddish
Body odour - strong/increased Hates - hot, spicy food Sleep - shallow/sweaty/prolonged
Burning sensation Bacterial infection - frequent Stomach - sour, ulcer, burning
Desires - cold foods climate Mind - irritated/agitation/anger Sweat - profuse
Dreams - colourful, violent Mouth - bitter, pungent taste Urine - yellow, red, burn, smells
Digestion - excessive hunger Pulse - jumping, intense Worse at - hot humid climate

Balancing Pitta
Diet ~ Include: Sweet, bitter astringent tastes. Cool heavy foods. Ghee, butter milk. Boiled, steamed or raw vegetables with
mild, cooling spices like, coriander, cardamom, cloves, turmeric, cumin, curry leaves, mint and small quantities of ginger. Vegetables
such as cucumbers, melons of various kinds, asparagus, potatoes, sweet potatoes, green leafy vegetables, pumpkins, okra, broccoli,
cauliflower, celery, lettuce, green beans and zucchini are good. Legumes well cooked. Sweet fruits are always beneficial. Soupy grains

esp. rice, wheat, barley and oats are suitable. Dairy products generally pacify Pitta if taken moderately. Minimise: Food with sour, salty
and pungent tastes. Anything too spicy, intense and oily. Stimulants such as alcohol, cigarettes, caffeine and sugar. Tomatoes, chillies,
radishes, vinegar and sour fruits. Preservatives, acidic and too much fermented food are also not beneficial.
Essential Oils ~ Sandalwood, lavender, jasmine, rose, vetiver, henna, lotus, gardenia, iris, peppermint.
Colours ~ Any gentle and cooling colours. Blue, green, white and all pastels.
Gems ~ Emerald, amethyst, jade, peridot, blue sapphire, topaz, citrine, garnet, rose quartz set in silver.
03 Lifestyle Regime ~ Soothing music, cool breezes, cool water, moonlight, gardens, flowers and lakes calm Pitta. A job or hobby which
gives then a chance to solve plenty of problems keep pitta’s mental fire stimulated.
Exercise Regime ~ Non-competitive exercises that give a good stretch. Gentle yoga postures, walks, light bicycling, tennis, golf, water
aerobics, low impact dance classes and swimming. Gentle breathing and meditation are good. Minimise saunas and steam baths. Don’t
exercise under eh noon sun.

You can either hold yourself up to the unrealistic
standards of others, or ignore them and concentrate on
being happy with yourself as you are.
J. Jacques

Sample recipes to Balance Pitta excess
Breakfast: Muesli

1 cup quick oats 1/2 cup wheat germ 1/2 cup sunflower seeds
1/2 cup pumpkin seeds 3/4 cup flaked coconut 1/2 cup bran
1/2 cup melted ghee 1 Tbs poppy seeds 2 tsps vanilla extract
1 tsp. cardamom 1 1/2 cups raisins 1/2 cup pine nuts

Preheat over to 300 °F. Mix all the ingredients except the raisins and pine nuts. Spread the muesli on a baking tin and place in oven for 30-
35 minutes, turning the mix occasionally to get it evenly toasted. When nicely browned add the pine nuts and raisins for a few seconds.
Store in an air tight container and serve with room temperature milk of choice.

Lunch: Pitta Broth

4 cups water 1/2 tsp. grated ginger 1 tsp. salt
2 tsps coriander powder 1 cup chopped broccoli 1 cup split mung dal
1/2 tsp. crushed anise seeds 3 or 4 crushed green cardamom pods 1 cup chopped celery /lovage leaves

In a large pot of boiling salted water put the veges, dal, ginger and spices. Bring to boil for 5 minutes then turn to low heat, cover and
simmer for 25 minutes. Stir in the ghee if you are making an oily broth. Then turn off the heat and let the mix sit undisturbed for 5
minutes. Mix well, eat as it is with fresh coriander leaves on the top or use a colander to strain out the vegetables and drink the broth. The
vegetables can be pureed and used in a creamy soup or they can be eaten with a little butter.

Dinner: South Indian Coconut and Butter Curry

1 tsp. ghee 2 tsps anise seeds 1 tsp. cumin seeds
1 tsp. ground coriander 1/2 tsp. hing 4 curry leaves
2 sliced zucchinis 2 sliced squash 1/4 cup diced green beans
1 diced sweet potato 2 tsps finely sliced ginger 1 1/2 cups of water
2 tsps dessicated coconut 1 Tbs fresh coriander 1 cup coconut cream
1/2 cup buttermilk

Heat the ghee and pop the anise seeds (careful to cover the gunfire !). Lightly fry the other dry spices, ginger and the curry leaves. Add
the veges and water. Cover and simmer until well cooked. Add salt, butter milk and coconut. Stir well and sprinkle coconut and fresh
coriander on top.

Beverages
03
Good teas: Fennel, camomile, peppermint, spearmint, licorice red clover. Good juices: Water melon, apple, pineapple, coconut which
can all be mixed with ginger, lemon, rose water and mint.

Beauty isn’t something on the outside.
It’s your insides that count! You gotta eat green stuff
to make sure you’re pretty on the inside.
Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata, Animal Crossing: Wild World, 2005

Kapha
Elements Water Earth
Functions Lubrication, integrity, flexibility, endurance, grounding, love, attachment
Qualities Cold, heavy, slow, fluid, oily, fixed


Exposure - to cold, moist Eating - too many snacks Overindulgence - in a rich diet
Feeling too contented Eating - before the previous meal is digested Reluctant to change
Eating - frequently Lacking impetus for growth Sleep - excessive
Eating - excessive amount Lifestyle - sedentary

Signs of imbalance

Allergic reactions Giddiness Mouth - sweet taste
Desires - warmth, spicy foods Hates - cold Over - contentment
Bone - over-growth Heaviness Skin - oily and water retention
Enthusiasm - low Joints - swelling Sleep - excessive
Bowels - sluggish Limbs - heavy and tired Speech - slow
Excitability - low Mind - slow/procrastinates Water retention
Eyes - yellowish Movement - slow Weight gain

Balancing Kapha
Diet ~ Include: Light, warm, low fat foods. Pungent, astringent and bitter tastes. Low calorie diet. Raw, boiled or steamed vegetables
with spices. Broccoli, cauliflower, bitter melon, leafy greens, green beans, celery, garlic, radish, spinach, lettuce, leeks, corn, beet greens.
Legumes well cooked. Ripe fruits except banana are always beneficial. Grains like corn, millet, rye, oats, barley, seitan and wheatbran.
Rice and wheat should be taken in moderation. Dairy should be reduced except fat-free buttermilk. Strong spices like pepper, asofoetida,

paprika, salt, garlic, basil, asafoetida, cloves, allspice, fennel, mustard seeds, turmeric, cumin seeds, ginger, cardamom, cinnamon, fennel,
coriander, ajwan, mustard, black pepper. Honey rather than sugar. Minimise: Nuts, oily foods, caffeine and sugar. Dairy products except
buttermilk. Frequent eating or over eating, eating while not hungry. Anything cold, oily or heavy.
Essential Oils ~ Musk, camphor, cinnamon, clove, cedar, francincence, myrrh, lemon grass, juniper berry, spearmint, basil, cardamom,
eucalyptus, ginger.
Colours ~ Red, orange, gold and yellow. Generally rich and warming colours are beneficial.
03 Gems ~ Ruby, gold, yellow sapphire, blue sapphire, cat’s eye and garnet.
0 Lifestyle Regime ~ Full-time engagement in some kind of physical work. Avoid sedentary living.
Exercise Regime ~ Rigorous exercises. Stretching, yoga, jogging, power walks, bicycling, climbing, aerobics, low impact dance classes.
Selected breathing exercises. Fasting under medical supervision. Skip one meal a day if possible. Reduce fluid intake.

Tell me what you eat, and I will tell you what you are.
A n t h e l m e B r i l l a t - S a v a r i n ( 1 7 5 5 - 1 8 2 6 ) , T h e P h y s i o l o g y o f Ta s t e , 1 8 2 5
Bear in mind that you should conduct yourself in life as at a feast.
Epictetus (55 AD - 135 AD)

Sample recipes to Balance Kapha excess
Breakfast: Fruit Salad

Mix a combination of sliced apples, strawberries, pears and sunflower seeds. Lightly coat in a dressing of honey and passion fruit.

Lunch: Khichri

1/3 cup split mung dal 2 tsps grated ginger
1 cup basmati rice 1 tsps ground cumin
2 diced carrots 1/2 tsp. hing
1 cup diced broccoli 1 tsp. salt
1/2 capsicum 2 tsps turmeric
1/2 cup green beans 2 tsps olive oil / ghee
1 fresh green minced chilli 7 cups of water
1 tsp. cumin seeds 1 tsp. ground pepper

Wash and clean the dal. Dice the vegetables. Heat the ghee /olive oil in a big saucepan and fry the cumin seeds, chilli and ginger. Add the
ground cumin and hing and lightly roast. Next add the vegetables, dal and rice. Pour in the water and the salt, turmeric and bring to a
boil. Reduce to low heat and cook with pot partially covered for 30-40 minutes. Stir well before serving out then add a squeeze of lemon
juice, fresh coriander leaves and pepper (optional).

Dinner: Soba noodles and stir fry veges in black bean sauce

200 gms soba noodles A pinch of hing
3 tsps Chinese five spice 2 tsps olive oil
1/2 cup broccoli 1/2 cup beans
2 tsps fresh grated ginger 1 carrot
1 tsp. salt 1 Tbs fresh coriander leaves
5 water chestnuts 1/2 cob of corn
Black bean sauce in water to taste

Heat the olive oil in a wok and lightly fry the grated ginger, Chinese five spice and hing. Add the lightly steamed carrots, capsicum, celery,
broccoli and beans and fry for a moment. Add enough water to let the vegetables simmer and cover for 5-10 minutes. In the meantime
cook the noodles separately and add to wok. Stir in the water chestnuts, salt and black bean sauce. Allow to simmer for a few seconds
longer then serve garnished with fresh coriander finely chopped.

Beverages
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Good teas: Cinnamon, fenugreek, peppermint, raspberry.
Good juices: Apple cider, carrot juice, papaya smoothie

“Eat breakfast like a king,
- Adelle Davis

lunch like a prince,
and dinner like a pauper”


Diet for Balancing Doshas
and Boosting Agni
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RULES INCLUDE Grapes Cheese Cinnamon SWEETENERS Grain coffee Broccoli Cereals (dried/ Rosemary Cold drinks
Drink your solids Grapefruit Cream Cloves Barley malt Grapefruit juice Brussel sprouts puffed) Raw garlic Cranberry juice
Eat your liquids VEGETABLES Kiwi fruit Ghee Coriander Fructose Lemon Cabbage Corn Sage Coffee -decaffeinated
Asparagus Lemon Milk Cumin Fruit juice concen- Lime Cauliflower Millet Thyme Mixed vegetable
FAVOUR Avocado Lime Skim milk Dill trate Mango juice Celery, raw Oatbran Turmeric juice
Light, warm, Fresh, Beets Mango Sour cream Fennel Jaggery Miso broth Eggplant Oats (dry) Pear juice
gentle, moist, soft. Carrots Melons Yoghurt Fenugreek Maple Syrup Orange juice Endive Rye OILS Soy milk
Celery, cooked Oranges Garlic, cooked Rice syrup Papaya juice Leafy greens Triticale Canola
REDUCE Daikon Papaya NUTS-SEEDS Ginger Turbinado Pineapple juice Lettuce Mixed vege oil ………………
Too cold / hot. Garlic Peaches In moderation Liquorice root Pomegranate juice Mushrooms BEANS Peanut oil
Oils fats. Green beans Pears, ripe Almonds Mint TEAS Prune juice Olives Adzuki beans Soy bean oil ………………
Fried, dried foods. Green chillies Plums Brazil nuts Mustard seeds Ajwan Rice milk (boiled) Parsnip Black beans Sweeteners
Too many proteins Leeks Pineapple Cashews Parsley Bancha Tomato juice Peas Black eyed beans Honey ………………
together. Okra Raspberries Coconuts Pepper Chamomile Popcorn Broad beans Sugar substitute
Anything directly Onions, cooked Rhubarb Hazelnuts Peppermint Cinnamon CONDIMENTS Potato Chick peas White sugar ………………
from the fridge. Pumpkin Strawberries Macadamia nuts Poppy seeds Clove Black olives Radish Kidney beans
Late / heavy dinner. Squash Tamarind Pecans Saffron Comfrey Carob Seaweed Lentils TEAS ………………
Colouring, additives, Sweet potato Peanuts Salt Elder flower Chutney Spinach Lima beans Alfalfa
flavourings. Taro root GRAINS Pine nuts Sesame seeds Fennel Gomasio Swiss chard Navy beans Barley ………………
Concentrated food Tomatoes Well cooked Pistachio Star anise Fenugreek Mayonnaise Tomatoes Peas Blackberries
(eg.. pizza, pasta) Turnip Oats, cooked Pumpkin seeds Tarragon Ginger Mustard Zucchini Pinto beans Borage ………………
Overeating. Water chestnuts Quinoa Sesame seeds Juniper berry Pickles Soy beans Burdock
Yeast, meat, eggs, Watercress Rice Sunflower seeds OILS Lemon grass Tamari FRUITS Split peas Corn silk ………………
coffee, tea, alcohol. Seitan Walnuts Almond Liquorice Vanilla Generally dried fruits Tempeh Dandelion
Sugars, white flour, FRUITS Wheat Avocado Lemon Vinegar Apples, red Tofu Hibiscus ………………
carbonated drinks, Apricots HERBS -SPICES Castor Lime Chilli Cranberry Orange pekoe
dairy products. Avocado BEANS Ajwan Coconut Marshmellow Pears (unripe) HERBS -SPICES Yarrow ………………
Banana Well cooked Anise Corn Persimmon Allspice
Key Mung beans/ dal Asefoetida Ghee DRINKS MINIMISE Raisins (dry) Celery seeds DRINKS ………………
Berries (sweet)
✓ Favourable Cherries (sweet) Toor dal Basil Linseed Almond drink VEGETABLES Watermelon Horseradish Alcohol
Use regularly Coconut Urad dal Bay leaf Margarine Aloe vera juice Artichoke Mace Apple juice ………………
: Moderately Currants Black pepper Mustard Apricot juice Beet greens GRAINS Marjoram Berry juice (sour)
twice a week Dates, fresh / DAIRY Cardamom Olive Berry juice, sweet Bean sprouts Amaranth Nutmeg Caffeinated ………………
✖ Avoid/stop soaked Butter Caraway Sesame Carrot juice Bell peppers Barley (yeasted) Oregano Carbonated
Figs, fresh/soaked Buttermilk Cayenne Sunflower Cherry juice Bitter melon Buckwheat Paprika Chocolate ………………

Use it if any of the r Mind - anxious Name ……………………………… Duration ……… Date ……………… Other suggestions ………………………
Vata reducing diet following present r Nails - ridged ……………………………………………………………………………………………………………………
r Bowel - dry r Skin - dry
r Dream - anxious r Sleep - shallow ……………………………………………………………………………………………………………………
r Energy - shifty r Stress - easily ……………………………………………………………………………………………………………………

3
03

Important salt, sour, bitter, pungent and emergency evenng meals. Name Date
astringent in a meal. A healthy • Fortnightly check the food and ………………………………………………………………
ginger-lemon pickle has five. throw away all the items past
1. This is not a balanced diet. You
expiry date.
Other suggestions
are not absorbing a balanced diet
right now. This is a light diet that How to get sick ………………………………………………………………
is designed to rest your digestive Cooking
system and optimise / stabilise 1. Too much acidic food: Tomatoes, ………………………………………………………………
your absorption. vinegar, yeast etc. • Breakfast: Get a good quality
2. Once you achieve better digestion, 2. Acidic eating: Not chewing juicer. Fresh vegetable juice is ………………………………………………………………
you need to have a new normal enough forces our stomach secrete the best for breakfast. This will
diet. more acid. slow down aging, remove those ………………………………………………………………
4. You need to be under supervision 3. Acidic lifestyle: Rushing, wrinkles and optimise your energy
when you follow this diet. unplanned life etc. levels. ………………………………………………………………
5. To obtain maximum results, you 4. Acidic mindset: Unresolved issues • Lunch should have 60% coloured
need to follow it strictly. and negative thoughts. vegetables, 20% carbohydrates ………………………………………………………………
and 20% from your favorite
100% Nutrition Shopping healthy choice. ………………………………………………………………
• Soups and light salads are the
1. Reason: Eat when you are hungry. best as dinner especially if it is ………………………………………………………………
• Find out all the organic shops
(If you don’t get / if you are always late. Light dinner includes easily
and markets near your office and
hungry - improve your digestion). digestible vegetables and soft ………………………………………………………………
home.
2. Eater and the food: Food is carbs (eg: cous cous).
• Have a weekly shopping day. Shop
appropriate for the eater. ………………………………………………………………
for grocery items for the whole
3. Food, chef and the eater: • Do not owen roast / panfry
week and perishables for 3-4 days.
Wholesome food, happy chef and the same meal twice as it is ………………………………………………………………
• Have a mid-week shopping day for
mindful eating. carcinogenic.
perishables for 3-4 days.
4. Four textures: Have at least 4 • Steaming is the best, boiling is ………………………………………………………………
• Always buy healthy snacks for the
textures at least in 1 meal daily. the second best for a healthy life.
car, kitchen and office, especially if
5. Five senses: Engage all senses. Get a quality steamer. ………………………………………………………………
you are snacker.
We get 20% of pleasure through • Always buy healthy foods such
each sense. ………………………………………………………………
as organic soups and salads for
6. Six flavors: Include sweet,

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RULES INCLUDE Water chestnuts Couscous Yoghurt Sugar Yarrow Leeks, raw Yoghurt Paprika Pennyroyal
Drink your solids Watercress Oatbran NUTS SEEDS Turbinado DRINKS Mustard greens Poppy seeds Red zinger
Eat your liquids VEGETABLES Zucchini Oats, cooked Almonds, blanched Apple Olives NUTS SEEDS Rosemary Rosehip
Artichoke Pasta Cashews TEAS Almond drink Onions Almonds, Sage Sage
FAVOUR Asparagus FRUITS Rice Coconuts Alfalfa Aloe vera juice Peppers unblanched Salt Sassafras
Light, warm, Fresh, Beans Apple Sago Lotus seeds Bancha Apricot juice Popcorn Brazil nuts Sesame seeds Yerbamate
gentle, moist, soft. Bean sprouts Apricots (sweet) Seitan Pumpkin seeds Barley Berry juice, sweet Radish -uncooked Hazelnuts Thyme
Broccoli Banana Tapioca Sunflower seeds Blackberry Caro Swiss chard Macadamias DRINKS
REDUCE Brussel sprouts Berries (sweet) Wheat Borage Cherry juice Tomatoes Peanuts OILS Alcohol
Too cold / hot. Cabbage Cherries (sweet) HERBS -SPICES Burdock Grain coffee Pecans Almond Apple cider
Oils fats. Capsicum Coconut BEANS Anise Catnip Grapefruit juice FRUITS Pine nuts Avocado Banana shake
Fried, dried foods. Cauliflower Cranberries Well cooked Cardamom Chamomile Mango juice All sour fruits Pistachios Animal fats Berry juice (sour)
Too many proteins Celery Currants (sweet) Adzuki beans Cinnamon Chicory Mixed vege juice Grapefruit Sesame seeds Apricot Caffeinated drinks
together. Cilantro Cranberry Black beans Cloves Chrysanthemum Pineapple juice Lemon Walnuts Castor Carbonated drinks
Anything directly Cucumber Dates, fresh/ Black eyed beans Coriander Cinnamon Pomegranate juice Papaya Corn Carrot juice
from the fridge. Dandelion greens soaked Chick peas Dill Clove Prune juice Rhubarb HERBS SPICES Linseed Chocolate drinks
Late / heavy dinner. Eggplant Figs, fresh / soaked Kidney beans Liquorice root Comfrey Rice milk (boiled) Strawberries Ajwan Margarine Coffee -decaffeinated
Colouring, additives, Fennel Grapes (sweet) Lima beans Mint Cornsilk Soursop Allspice Mustard Grape fruit juice
flavourings. Green beans Kiwi Mung beans/ dal Nutmeg Dandelion CONDIMENTS Tamarind Asafoetida Safflower Lemonade
Concentrated food Kelp Lime Peas Turmeric Decaf coffee Chocolate Basil Sesame Miso broth
(eg.. pizza, pasta) Leafy greens Mango Pinto beans Vanilla Elder flower Chutney (sweet) GRAINS Bay leaf Vegetable oil Papaya juice
Overeating. Leeks (cooked) Melons Soy beans OILS Fennel Coriander leaves Bread (yeasted) Caraway Pineapple juice
Yeast, meat, eggs, Lettuce Oranges (sweet) Split peas Canola Hibiscus Vanilla Buckwheat Cayenne SWEETENERS -sour
coffee, tea, alcohol. Okra Peaches Tofu Coconut Hops Sprouts Corn Chilli powder Honey Salted drinks
Sugars, white flour, Parsley Pears, ripe Ghee Jasmine Millet Cloves Molasses Tomato juice
carbonated drinks, Parsnips Persimon DAIRY Olive Liquorice Oats Fenugreek Sucanat
dairy products. Peas Pineapple (sweet) Butter Primrose Marshmellow MINIMISE Polenta Garlic CONDIMENTS
Potatoes Plums (sweet) Buttermilk -sweet Soy Nettle VEGETABLES Quinoa Ginger TEAS Black olives
Key Pumpkin Pomegranate Cheese -unsalted Sunflower Passion flower Beet greens Rye Horseradish Basil Carob
✓ Favourable Radishes (cooked) Prunes Cream Peppermint Carrots Triticale Lemon thyme Cinnamon Chocolate
Use regularly Seaweed Raisins Ghee SWEETENERS Raspberry Celery leaves Mace Fenugreek Chutney (spicy)
: Moderately Spinach Watermelon Ice cream Barley malt Red clover Chillies DAIRY Mango powder Ginger Chilli peppers
twice a week Squash Milk Fructose Saffron Corn Cheese -hard Marjoram Ginseng Garlic
✖ Avoid/stop Sweet potatoes GRAINS Skim milk Fruit juice conc. Sarasparilla Daikon Butter -salted Mustard seeds Hawthorn Gherkin
Taro root Well cooked Soft cheese Maple syrup Spearmint Horseradish Buttermilk -sour Onions Hyssop Gomasio
Turnips Barley Sour cream Rice syrup Strawberry Hot chilli pepper Sour cream Oregano Juniper Horseradish

Use it if any of the r Irritable Name ……………………………… Duration ……… Date ……………… Other suggestions ………………………
Pitta reducing diet following present r Over heated ……………………………………………………………………………………………………………………
r Acidity (reflex etc) r Psoriasis
r Diarrhoea r Skin - rashes ……………………………………………………………………………………………………………………
r Frustrated - easily r Sweating - excess ……………………………………………………………………………………………………………………

03


RULES INCLUDE Squash Barley HERBS-SPICES OILS Hyssop CONDIMENTS GRAINS Chilli Miso broth
Drink your solids Sweet potatoes Basmati Allspice Canola Jasmine Carob Bread, yeasted Garlic Milk
Eat your liquids VEGETABLES Watercress Buckwheat Ajwan Sesame Juniper berry Chilli Oats  Mango powder Tomato juice
Artichoke Wheat grass Cereal, puffed Anise Sunflower Lemon grass Chocolate (bitter) Pancakes Poppy seeds Salted drinks
FAVOUR Asparagus Zucchini Corn Asafoetida Nettle Chutney (spicy) Pasta, white Salt Sour drinks
Light, warm, Fresh, Avocado Cous cous Basil SWEETENERS Oat straw Coriander leaves Wheat Sesame seeds Soy milk, cold
gentle, moist, soft. Beet greens FRUITS Millet Bay leaf Honey (raw) Orange peel Horseradish
Bitter melon Apples, green Oat bran Black pepper Maple syrup Passion flower Mustard BEANS OILS CONDIMENTS
REDUCE Broccoli Apricot Oats, dry Cardamom Molasses Penny royal Peppers Chick peas Most vege oils Almond extract
Too cold / hot. Brussel sprouts Banana Polenta Cayenne Rice syrup Peppermint Pickles Kidney beans Butter Chocolate (sweet)
Oils fats. Cabbage Berries Quinoa Cinnamon Raspberry Gherkins Soy beans Coconut Chutney (sweet)
Fried, dried foods. Carrot Cherries Rice Cloves TEAS Red clover Vanilla Split peas Ghee Coconut milk
Too many proteins Cauliflower Coconut Rye Coriander Ajwan Saffron Tempeh Olive Cow’s milk
together. Celery, raw Cranberries Sago Cumin Alfalfa Sage Tofu Primrose Gomasio
Anything directly Celery leaves Figs, fresh Fennel Bancha Sassafras MINIMISE Toor dal Safflower Miso
from the fridge. Corn Grapefruit BEANS Fenugreek Barley Spearmint VEGETABLES Split peas Olives
Late / heavy dinner. Cucumber Grapes Adzuki beans Garlic, cooked Basil Strawberry Beets Urad dal SWEETENERS Salt
Colouring, additives, Daikon Kiwi fruit Black beans Ginger Blackberry Yarrow Capsicum Barley malt Tamari
flavourings. Garlic Lemon Black eyed beans Horseradish Borage Yerbamate Eggplant DAIRY Bown sugar Vinegar
Concentrated food Green beans Lime Broad beans Lemon thyme Burdock Mushrooms Butter Honey, cooked Yoghurt
(eg.. pizza, pasta) Green chillies Licorice Lentils Liqcuorice root Catnip DRINKS Parsnips Cheese Turbinado ………………
Overeating. Horseradish Mango Lima beans Mace Chamomile Aloe vera juice Potatoes Cream Sugar substitute
Yeast, meat, eggs, Leafy greens Papaya Miso Marjoram Chicory Apple cider Rutabaga Cow’s milk White sugar ………………
coffee, tea, alcohol. Leeks Pears, unripe Mung dal Mustard seeds Chrysanthemum Berry juice Taro root Dairy products
Sugars, white flour, Lettuce Persimons Navy beans Nutmeg Cinnamon Carob Tomatoes Ice cream DRINKS ………………
carbonated drinks, Okra Plums Peas -green Paprika Clove Carrot juice Turnips Sour cream Alcohol
dairy products. Olives Pomegranate Pinto beans Parsley Corn silk Cherry juice Water chestnuts Yoghurt Almond milk ………………
Onions Prunes Pepper Dandelion Lemon juice Banana shake
Key Parsley Raisins DAIRY Rosemary Decaf coffee Grain coffee FRUITS NUTS SEEDS Carbonated ………………
✓ Favourable Peas Raspberries Buttermilk Sage Elder flower Mixed veg juices Oranges All other nuts Caffeinated
Use regularly Popcorn Rhubarb Tarragon Fennel Pomegranate juice Peaches Peanuts Chocolate drinks ………………
: Moderately Pumpkin Strawberries NUTS SEEDS Thyme Fenugreek Papaya Pears (ripe) Coconut milk
twice a week Radish Watermelon In moderation Turmeric Ginger Prune juice Soursop Cold drinks ………………
✖ Avoid/stop Seaweed GRAINS Pumpkin seeds Hibiscus Rice milk Tamarind HERBS -SPICES Grape juice
Spinach Amaranth Sunflower seeds Hops Soya milk Pineapple Caraway Lemonade ………………

Use it if any of the r Fluid retention Name ……………………………… Duration ……… Date ……………… Other suggestions ………………………
Kapha reducing diet following present r Over sleepy ……………………………………………………………………………………………………………………
r Blood sugar -high r Sluggish
r Clogged r Tired ……………………………………………………………………………………………………………………
r Cholesterol -high r Weight gain ……………………………………………………………………………………………………………………

03


RULES INCLUDE FRUITS beans Fennel Elder flower Olive Soy beans Lemonade
Drink your solids Apples Kidney beans Fenugreek Fenugreek Miso broth Toor dal Orange juice ………………………………
Eat your liquids VEGETABLES Berries Lentils Ginger Fennel Parsley Orange peel ………………………………
Artichoke Cherries Lima beans Herbs-fresh Ginger Tamari DAIRY Shakes
FAVOUR Asparagus Coconut Mung bean Lemon thyme Green tea Cheese ………………………………
Light, warm, Fresh, Avocado Cranberries Navy beans Licorice Jasmine Cream CONDIMENTS
Gentle, moist, soft. Beans Kiwi fruit Peas Nutmeg Lemon/ Lime MINIMISE Ice cream Chocolate ………………………………
Beet greens Lemon / Lime Pinto beans Parsley Lemon grass VEGETABLES Sour cream Chutney, hot
REDUCE Melons Tofu Pepper Licorice Beetroot Yoghurt low fat Gherkins ………………………………
Been sprouts
Too cold / hot. Bitter melon Papaya Rosemary Nettle Eggplant Butter Gomasio ………………………………
Oils fats. Broccoli Pears DAIRY Sage Peppermint Green chillies Milk light Pickles
Fried, dried foods. Carrot Peaches Butter milk Tarragon Sage Horse radish Vinegar ………………………………
Too many proteins Cabbage Persimmon Goats milk Thyme Spearmint Mushrooms NON VEG
together. Cauliflower Pomegranate Milk light Turmeric Yerba mate Peppers (Hot) Eggs ………………………………
Anything directly Celery Strawberries Ghee Salt Popcorn Ham
from the fridge. DRINKS Potatoes Red meat ………………………………
Celery leaves
Late / heavy dinner. Cucumber GRAINS NUTS SEEDS OILS Apricot juice Tomato ………………………………
Colouring, additives, Daikon Barley Coconut granules Olive oil Cherry juice NUTS SEEDS
flavourings. Green beans Buckwheat Pumpkin Coconut milk FRUITS Almonds –soaked ………………………………
Concentrated food Leafy greens Bread -yeast free Sunflower seeds SWEETENERS Cranberry juice Banana Brazil nuts
(eg.. pizza, pasta) Leeks Corn Sesame seeds Honey Lemon juice Dates Cashews ………………………………
Overeating. Lettuce Couscous Walnuts Palm sugar Pineapple juice Figs Hazelnuts
Yeast, meat, eggs, Millet Molasses Peach juice Fruits –soaked Macadamia ………………………………
Okra
coffee, tea, alcohol. Parsley Oat bran HERBS SPICES Pear juice Grapes Pine nuts ………………………………
Sugars, white flour, Pumpkin Pasta (rice/corn) Allspice TEAS Prune juice Grapefruits
carbonated drinks, Parsnips Polenta Anise Alfalfa Rice milk Mango SWEETENERS ………………………………
dairy products. Radish Rice-pasta/noodle Asafoetida Basil Soy milk (light) Orange Sugar
Spinach Rye Basil Blackberry Sugar substitutes ………………………………
Key Sprouts Sago Bay leaves Burdock CONDIMENTS GRAINS
✓ Favourable Seitan Cardamom Chamomile Apple cider Oats DRINKS ………………………………
Squash
Use regularly Sweet potatoes Celery seeds Chrysanthemum vinegar Refined items Alcohol ………………………………
: Moderately Taro root BEANS Cinnamon Cinnamon Chocolate, bitter Almond milk
twice a week Turnips Adzuki beans Cloves Clove Chutney, sweet BEANS Carbonated ………………………………
✖ Avoid/stop Zuchini Black beans Coriander Comfrey Coriander leaves Chick peas Chocolate
Black eyed Cumin Dandelion Curry leaves Split peas Grape juice ………………………………

Use it if any of the r Bowel - irregular Name ……………………………… Duration ……… Date ……………… Other suggestions ………………………
Light diet following present r Energy - low ……………………………………………………………………………………………………………………
r Allergy r Gas, bloating
r Aches/pains r Sleep-unrefreshed ……………………………………………………………………………………………………………………
r Anxious/irritable r Weight fluctuation ……………………………………………………………………………………………………………………

03

Important salt, sour, bitter, pungent and emergency evenng meals. Name Date
astringent in a meal. A healthy • Fortnightly check the food and ………………………………………………………………
ginger-lemon pickle has five. throw away all the items past
1. This is not a balanced diet. You
expiry date.
Other suggestions
are not absorbing a balanced diet
right now. This is a light diet that How to get sick ………………………………………………………………
is designed to rest your digestive Cooking
system and optimise / stabilise 1. Too much acidic food: Tomatoes, ………………………………………………………………
your absorption. vinegar, yeast etc. • Breakfast: Get a good quality
2. Once you achieve better digestion, 2. Acidic eating: Not chewing juicer. Fresh vegetable juice is ………………………………………………………………
you need to have a new normal enough forces our stomach secrete the best for breakfast. This will
diet. more acid. slow down aging, remove those ………………………………………………………………
4. You need to be under supervision 3. Acidic lifestyle: Rushing, wrinkles and optimise your energy
when you follow this diet. unplanned life etc. levels. ………………………………………………………………
5. To obtain maximum results, you 4. Acidic mindset: Unresolved issues • Lunch should have 60% coloured
need to follow it strictly. and negative thoughts. vegetables, 20% carbohydrates ………………………………………………………………
and 20% from your favorite
100% Nutrition Shopping healthy choice. ………………………………………………………………
• Soups and light salads are the
1. Reason: Eat when you are hungry. best as dinner especially if it is ………………………………………………………………
• Find out all the organic shops
(If you don’t get / if you are always late. Light dinner includes easily
and markets near your office and
hungry - improve your digestion). digestible vegetables and soft ………………………………………………………………
home.
2. Eater and the food: Food is carbs (eg: cous cous).
• Have a weekly shopping day. Shop
appropriate for the eater. ………………………………………………………………
for grocery items for the whole
3. Food, chef and the eater: • Do not owen roast / panfry
week and perishables for 3-4 days.
Wholesome food, happy chef and the same meal twice as it is ………………………………………………………………
• Have a mid-week shopping day for
mindful eating. carcinogenic.
perishables for 3-4 days.
4. Four textures: Have at least 4 • Steaming is the best, boiling is ………………………………………………………………
• Always buy healthy snacks for the
textures at least in 1 meal daily. the second best for a healthy life.
car, kitchen and office, especially if
5. Five senses: Engage all senses. Get a quality steamer. ………………………………………………………………
you are snacker.
We get 20% of pleasure through • Always buy healthy foods such
each sense. ………………………………………………………………
as organic soups and salads for
6. Six flavors: Include sweet,

03
0


Pitta
H
ot
Lig
ht

Dry

Vata

Moist
Inc
r De

He
Co
De ease ld cr
Inc ease
cre

avy
……
rea
ase
……
se
…… ……
…… …… ……
……

Kapha
Increase …………
Decrease …………

03

Detecting excess doshas
Vata Pitta Kapha
Cold Cold and empty Hot Over heated, burning Oily +Cholesterol/fat
Light Thinning, waning, absence Intense Acidity, toxicity Heavy Weight gain, heaviness, slow
Dry Dry skin, dry stool Moist Over sweating, diarrhoea Cold Cold and full

Detecting excess doshas
Twenty qualities mentioned here are the qualities of five elements. Since everything is made of five
elements, everything must have all twenty qualities. Qualities are in pairs, such as cold and hot, and
light and heavy. Following is a diagram showing the difference between the qualities of ginger and
03 milk.

heavy •
•
… … ………………………… … •
•
light

• •
slow … …………………………… … fast

• •
cold … …………………………… … hot

• •
moist … ………… …………………… dry

• ••
smooth … ………… …………………… rough
dense
•
… ………………………… …… liquid

• •
soft … …………………………… … hard

•
stable … …………………………… … mobile

••
subtle … ………………………………… gross
clear ……………………………… … cloudy

• ginger •
milk


Diet for Specific Conditions
03
3
Let food be your medicine
and medicine be your food.
Hippocrates.

IBD Ulcerative colitis
General rules
The only
Include Light, relatively alkaline (OK to have light and
unrefined carbohydrates), freshly cooked, stir-
man who
is really
fried, raw
Minimize Refined, white flours, sour, yeast, extremely
cold or hot, dehydrated, deep-fried, sugar,
alcohol

free is the
Follow All rules of eating

Specific steps

Fibres When IBD is active, most people find a bland,
low fibre diet helps to ease diarrhoea and
reduce abdominal cramping. People with
one who
can turn
Crohn’s disease who have a narrowed small
intestine may need to eat a low fibre diet most
of the time.
Fat People with Crohn’s disease who experience

down an
steatorrhoea (diarrhoea that contains
undigested dietary fats) may benefit from a low
fat diet. Essential fats can be taken according
to the digestion.
Lactose The milk sugar lactose is broken down by
the enzyme lactase, commonly found in the
lining of the small intestine. Some people
invitation
to dinner
with Crohn’s disease may lack this enzyme, so
limiting milk and milk products may be helpful.
Lactose intolerance can be diagnosed with a
simple test. Consult with your doctor.

without
Liquids A person with severe Crohn’s disease may need
an appropriate and nutritionally balanced
liquid diet.
Water People with IBD need to drink enough fluids to

03
prevent dehydration. (eat your liquids!)
Raw or cooked This depends on your digestive system. A
combination of both will be better to optimize
giving an
excuse.
nutrition. In severe bleeding raw diet is better.
Supplements If dietary deficiencies are suspected, oral
tablets or occasional vitamin injections may
be needed. For example, a person on a low
fibre diet may need vitamin C and folic acid
supplementation because they don’t consume
enough fruit and vegetables. A person with
Crohn’s disease who experiences steatorrhoea
may need calcium and magnesium
Jules Renard
supplements. Almost all children with IBD
are advised to take supplements to guard
against the possibility of impaired growth and
(1864 - 1910)
development.

09 Weekend 03 Naturecare

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