the yoga of weight loss: lesson 4 lesson four: eating for your dosha type the yoga of weight loss 7...

The Yoga of Weight Loss: Lesson 4

Lesson Four: Eating for yourDosha type

The YOGA OF WEIGHT LOSS7 –week Metabolic Recalibration & Weight Management Program


As a culture, we are more dependent on convenience food rather than

nutritious food, and more interested in counting calories and fat content, than about the actual ingredients of what we are eating. Let us remember that good food is nourishment, medicine, and love. When it’s not, it is poison.


vataVata (Space & Air)

Most Balancing Food

Cooked Root VegetablesCooked Leafy GreensWarm milk, boiled firstOats“Lubricating” FoodChicken & FishRoasted Nuts & SeedsNatural sweeteners

Balancing Tastes

Sweet, Salty, & Sour

Tastes to Moderate

Bitter, Astringent, Pungent

Food to Moderate or Eliminate

Excessive Salad Dried fruitProcessed foodOverly caffeinated drinksCarbonated drinksRefined SugarRed Meat Granola & Traditional Granola BarsLeftovers


pittaPitta (Fire & Water)

Most Balancing Food

Cooling Food (Watermelon, cucumber, etc.)Dried FruitFresh Fruit (Stewed)Fresh Vegetables Roasted SeedsChicken TurkeyRiceGrain Proteins (Quinoa, etc.)

Balancing Tastes

Sweet, Bitter, Astringent

Tastes to Moderate

Sour, Salty, Pungent


Spicy FoodVinegar AlcoholCitrus FruitExcessive NightshadesLeftoversRed MeatHighly Processed Food


kaphaKapha (Water & Earth)

Most Balancing Food

Spicy FoodSalads Dried SeedsLight Flesh Foods (Fish)Grain Protein (Amaranth,

Quinoa, Teff)Dried FruitCorn (popped)

Best Tastes

Pungent, Bitter, Astringent

Tastes to Moderate

Sweet, Sour, Salty


Excessive DairyRed Meat, Pork, LambFried FoodHigh-Sugar FoodUnctuous FoodExcessive Oils & Oily FoodNutsRoot VegetablesProcessed food Leftovers


Vata Balancing: Page 7-11

Pitta Balancing: Page 12-16

Kapha Balancing: Page 17-21

Vata/Pitta Balancing: Page 22-26

Vata/Kapha Balancing: Page 27-35

Pitta/Kapha Balancing: Page 36-41

Food Balancing Program Index


Since Vata is the combination of Space & Air, the lightest of the five elements, and possesses the qualities of light, dry, and cold, the best diet for Vatas consists of food that is warm, heavy, and moist, and warm in quality.

Please note that food listed as “Most Balancing” can be eaten without reservation on a daily basis.

Foods listed as “In Moderation” can be eaten in small portions fairly often, or in moderate portions once or twice a week.

Foods listed as “Avoid” may be eaten on rare occasions – our long term habits determine our health.

Remember, moderation is key – follow the 80/20 rule: Eat food which fully supports Vata balance 80% of the time, and for the other 20% of the time, relax your diet a little.

Balancing Vata with Food


Vata Food ProgramTastesBest: Sweet, Salty, SourAvoid: Bitter, Astringent & Pungent

Grains – Best to eat the following grains either cooked or in yeast-free bread (small amounts of yeast breads are only ok in moderation).Best: Amaranth, oats (cooked) quinoa, rice (white or brown), wheatModeration: Barley, millet.Avoid: Buckwheat, corn flour (chips, bread, tortillas) dry oats (granola), polenta, & rye.

Dairy – Best to use organic or raw dairy products whenever available. Milk should be boiled for 4 minutes and taken warm with a small amount of ginger and cardamom.Best: Butter, milk, buttermilk, kefir, sour cream, and fresh yoghurtModeration: Hard cheesesAvoid: Ice cream & frozen yoghurt

Sweeteners – Moderation is important when using sweeteners, as overuse of even the best sweeteners increases VataBest: Raw and uncooked honey only, jaggery (raw sugar), maltose, maple syrup, molasses, rice syrup, succanat Moderation: Date sugar & grape sugarAvoid: Brown sugar & white sugar

OilsBest: Almond, ghee, olive, & sesameModeration: Avocado, castor, coconut, flaxseed, mustard, olive peanut & sunflowerAvoid: Safflower


Vata Food ProgramFruits – Sweeter, (& always ripe) fruits are best.Best: Baked apples, apricots, avocadoes, bananas (ripe), raspberries, blackberries, all melons, cherries, coconut, cranberry sauce, dates (not dried), fresh figs, grapefruit, grapes, lemons, mangoes, nectarines, oranges, papaya, peaches, pears, persimmons, pineapple, plums, raspberries, strawberries (ripe) & tangerinesModeration: Apples (sour apples are best) & pomegranateAvoid: Dried fruits of any kind & cranberries.*=Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.

Vegetables – Cooked vegetables are the best for Vata, as they are easier to digest.Best: Avocado, beets, carrots (not as juice) leeks, mustard greens, okra, onions (well cooked) parsnips, shallots, acorn squash, sweet potatoes, tomatoes & water chestnuts.Moderation: Broccoli, cauliflower, celery, corn, cucumber, eggplant, green beans, kale, medium chilies and hot peppers, mushrooms, potatoes, radishes, seaweed, spinach, sweet peas & zucchini

The following may be eaten uncooked with a creamy or oily dressing:Lettuce, spinach and leafy greens (occasional use only with a spicy and heavy dressing).Avoid: Alfalfa sprouts, artichokes (unless served with butter and lemon sauce), asparagus, bean sprouts, Brussels sprouts, cabbage (even cooked) raw vegetables & snow peas.


Vata Food Program

Nuts and seeds – Lightly roasted nuts are best. Dry roasted should be avoided. Salted nuts are fine. Nut butters are highly recommended with the exception of peanut butter.Best: Almonds.Moderation: Cashews, filberts, pecans, pinon, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and any other nuts not mentioned. Avoid: Peanuts.

Meats – If you choose to eat meats, limit consumption to 2-3 times a week. Meat soups can be particularly nourishing during convalescence.Best: Chicken & turkey (dark meat), beef, duck, eggs, fresh water fish, lamb, pork, seafood & venison.Moderation: Chicken & turkey (white meat) & shellfish.

Legumes – All legumes should be taken with spices to aid in digestion. Soaking beans before cooking them also aid in digestion and prevent excess gas – optimal soaking should be 2 days.Best: Mung beans.Moderation: Tofu & hummus. Avoid: Aduki beans, black beans, chickpeas, fava beans, kidney beans, lentils, Mexican beans, navy beans, pinto beans & soybeans (except tofu and soy milk)


Vata Food Program

Spices – When using spices, the overall degree of spiciness and flavor is more important than individual spices. Some spices that appear in the “Moderation” category may be used if balanced with other spices from the “Most Balancing” list. For Vatas, food should be only moderately spiced and never very hot or bland.Best: Anise, basil, bay leaf, caraway, cardamom, catnip, clove, cumin, dill, fennel, fenugreek, garlic, ginger (fresh), marjoram, mustard, nutmeg, oregano, pepper, peppermint, poppy seeds, rosemary, saffron, sage, spearmint, thyme & turmericModeration: Cilantro, ginger (dry) horseradish, mustard (hot), & parsley

Condiments.Best: Mayonnaise & vinegarModeration: Tomato KetchupAvoid: Carob & chocolate

Beverages.Best: 3 or 4 cups of room temperature or warm water per day. Spicy teas (to help digestion) such as chamomile, cinnamon, clove & ginger.Moderation: Diluted fruit juices.Avoid: All alcohol, black tea, carbonated mineral water, coffee, fruit juices & ALL soft drinks.


Balancing Pitta with Food

Since Pitta is the combination of Fire & Water, the two most transformative of the five elements with qualities of hot, moist & light, the recommended diet will comprise of foods which are slightly heavy, dry & cool in quality.

Please note that foods listed as “Best” can be eaten without reservation on a daily basis.

Foods listed as “in Moderation” can be eaten in small portions fairly often or in moderate portions once or twice a week.

Foods listed as “Avoid” can be eaten on rare occasions – long term habits determine ones health.

Remember, moderation is key – follow the 80/20 rule: Eat food which is supporting you 80% of the time, and 20% of the time, relax your diet a little.


Pitta Food ProgramTastesBest: Sweet, Bitter and Astringent.Avoid: Pungent (hot), Sour and Salty.

Grains – it is best to eat the following grains as cooked or in yeast-free bread. Small amounts of yeast breads are ok in moderation. Grains should makeup a large portion of the diet.Best: Barley, white basmati rice, millet, oats, white rice, wheat & whole wheat.Moderation: Brown rice (only in acute Pitta conditions, otherwise can be used often).Avoid: Buckwheat, corn flour (chips, bread and tortillas).

Dairy – it’s best to use organic or raw dairy products when available. Milk should be taken warm with a small amount of ginger and cardamom.Best: Unsalted butter, cottage cheese, cream cheese, ghee & milk.Moderation: Hard, non-salted cheeses.Avoid: Buttermilk, salted cheeses, sour cream, kefir, cultured milks, yoghurt.

SweetenersBest: Maltose, maple syrup & rice syrup.Moderation: Dextrose, fructose, honey & table sugar.Avoid: Molasses & raw sugar.

OilsBest: Ghee & olive oil.Moderation: Avocado, canola, corn, coconut, soy & sunflower.Avoid: Almond, castor, flaxseed, margarine, peanut, safflower & sesame


Pitta Food ProgramFruits – Sweet and ripe fruits are best. Avoid sour fruits.Best: Apples, avocadoes, bananas (ripe), blackberries, cantaloupe*, cherries, coconut, cranberries, dates, dried fruits, figs, grapes, lemons, limes, nectarines, pineapple, prunes, raisins, raspberries & strawberries.Moderation: Apricots, bananas (very ripe only), cherries, grapefruit, oranges & pineapple.Avoid: All sour fruits of any kind; oranges (mandarin), sour pineapple, sour plums, papaya, olives, tangerines and all unripe fruit*=Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.

Vegetables – Vegetables are best eaten fresh. Vegetables should be cooked in the winter or if the digestion is weak. Vegetables should be eaten raw in the summer if digestion is strong. Fresh green vegetable juices are very good to pacify Pitta. In conditions of arthritis, nightshades should be avoided.Best: Alfalfa sprouts, artichoke, asparagus, bean sprouts, bell peppers, bitter melon, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cilantro, cress, cucumber, green peppers, kale, leafy greens, lettuce, mushrooms, well cooked onions, peas, pumpkin, seaweed & squash.Moderation: Avocado, beets, well cooked garlic, corn, parsley, spinach, sweet potatoes, yellow and vine-ripened tomatoes.Avoid: Chilies, hot peppers, mustard greens, radishes, raw onion, tomato paste, tomato sauce and any hot or pungent vegetables.


Pitta Food Program

Nuts and seedsBest: Coconut, sunflower & pumpkin seeds.Moderation: Pinon nuts & sesame seeds.Avoid: Almonds, Brazil nuts, cashews, filberts, macadamia nuts, pecans, pistachios, peanuts, and any other nut not mentioned.

Meats – If you choose to eat meats, limit consumption to 2-3 times a week. Meat soups can be particularly nourishing during convalescence.Best: Chicken, egg whites, fresh water fish (trout) & turkey.Moderation: Beef, duck, egg yolk, lamb, pork, seafood, venison & any other red meat.

Legumes – All legumes should be taken with spices to aid in digestion. Soaking beans before cooking them also aid in digestion and prevent excess gas – optimal soaking should be 2 days.Best: Black lentils, chickpeas, mung beans, split peas, soy beans (soy products) & tofu.Moderation: Aduki beans, kidney beans, navy beans & pinto beans.Avoid: Red and yellow lentils.


Pitta Food ProgramSpices – When spicing, the overall spiciness is more important that individual spices. Even some “Moderation” spices can be used if balanced with other spices on the “Best” list. For Pitta, food should be mild to moderately spiced and never very hot or bland.Best: Cardamom, catnip, coconut, coriander, dill, fennel, lemon verbena, peppermint, saffron, spearmint & turmeric.Moderation: Bay leaf, basil, black pepper, caraway, cinnamon, cumin, ginger (fresh) oregano, rosemary & thyme.Avoid: Anise, asafoetida, calamus, cayenne pepper, cloves, fenugreek, raw garlic, ginger (dry) horseradish, hyssop, marjoram, mustard seeds, nutmeg, poppy seeds, sage, star anise

Condiments.Best: Carob sweeteners with the best sweeteners previously notedModeration: Mayonnaise, sweet mustardsAvoid: Chocolate, salt, vinegar

Beverages.Best: 5 cups of water per day. Milk, wheatgrass juice. Bitter & astringent herbs, such as alfalfa, chicory, dandelion, hibiscus & strawberry leaf – these can be found in Pero, Inka & caffix. Moderation: Chai or black tea, diluted fruit juice with one-half cup of waterAvoid: All alcohol, carbonated water, coffee, spicy herb teas, tomato juice, sweet fruit juices, soft drinks


Balancing Kapha with Food

Since Kapha is the combination of Water & Earth, the two densest of the five elements with qualities of heavy, moist & cold, the recommended diet will comprise of foods which are light, dry & warm in quality.

Please note that foods listed as “Most Balancing” can be eaten without reservation on a daily basis.

Foods listed as “In Moderation” can be eaten in small portions fairly often or in moderate portions once or twice a week.


Remember, moderation is the key – follow the 80/20 rule: 80% of the time eat food which supports your balance, and 20% of the time, relax your diet a little.


Kapha Food ProgramTastesBest: Pungent, bitter & astringent.Avoid: Sweet, Sour & Salty.

Grains: Toasted breads are very good, as they are drier.Best: Amaranth, barley, basmati rice, buckwheat, corn flower & quinoa.Moderation: Millet & Rye.Avoid: Oats, long and short grain rice (white or brown), wheat & whole wheat.

Dairy: It’s best to use organic or raw dairy products when available. Milk should be taken warm with a small amount of ginger and cardamom.Best: Goat milk, skim milk & soy milk.Avoid: Butter, buttermilk, cheese, cream, cottage cheese, ice cream, sour cream & yoghurt.

SweetenersBest: Raw honey only – honey that is older that 6 months is best. One can store honey is older honey cannot be found.Avoid: Fructose, maple syrup, molasses, raw sugar, white & brown sugar.

Oils: Use only oils in small amounts only. Even the best oils, if overused, will increase Kapha.Best: Canola, corn, flaxseed, mustard, safflower, soy & sunflower.Avoid: Almond, avocado, castor, coconut, olive, peanut & sesame.


Kapha Food ProgramFruitsBest: Dried fruits are best, as they are not too sweet. Apples, cherries, cranberries, grapefruit, pomegranate, prunes & raisins.Moderation: Apricots, lemon, lime, papaya & pineapple.Avoid: Sweet fruits; avocado, bananas, berries (raspberries, blackberries, blueberries, strawberries) cantaloupe, coconut, dates, figs, grapes, mango, melons, pineapple, oranges, peaches, pears, persimmons, plums, tangerines & watermelons.

Vegetables: Vegetables are best eaten raw in the summer and cooked the rest of the year and during times of difficulty. In general, vegetables are good even from the ”Avoid” group, if eaten in small amounts.Best: Alfalfa sprouts, artichoke, asparagus, green beans, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cilantro, chilies, corn, green peppers, kale, hot peppers, leafy greens, lettuce, mushrooms, onions, potatoes, radish spinach, rutabagas, turnips, pumpkin, seaweed, squashModeration: Mushrooms & tomatoesAvoid: Beets, cucumber, eggplant, okra, sweet potatoes, water chestnuts, zucchini & all squash.

Nuts and seedsBest: Sunflower & pumpkin seeds.Moderation: Sesame seeds.Avoid: Almonds, Brazil nuts, cashews, coconuts, filberts, lotus seeds, macadamia nuts, pecans, pistachios, peanuts, & walnuts.


Kapha Food ProgramMeat – If you choose to eat meat, limit consumption to 2-3 times a week. Meat soups can be particularly nourishing during convalescence. However, Kapha individuals can thrive as vegetariansBest: Chicken and turkey (dark meat only), fresh water fish & rabbitModeration: EggsAvoid: Beef, duck, lamb pork, seafood, shellfish & venison

Legumes – All legumes should be taken with spices to aid in digestion. Soaking beans before cooking them greatly helps digestion and prevents excess gas – optimal soaking should be 2 days.Best: mung beans, red lentils, split peas, soy beansModeration: Aduki beans, black beans, black gram, fava beans, kidney beans, lima beans & pinto beans. Avoid: Black lentils & chickpeas

Spices – When spicing, the overall spiciness is more important that individual spices. Even some “Avoid” spices can be used if balanced with other spices on the “Balancing” list. For Kaphas, food should spiced hot and never bland. Best (most balancing for Kaphas): Anise, basil, ay leaf, black pepper, calamus, chamomile, caraway, cardamom, catnip, cayenne, cinnamon, cloves, coriander, cumin, dill, fennel, fenugreek, garlic, ginger, horseradish, hyssop, marjoram, mustard, nutmeg, oregano, peppermint, poppy seeds, rosemary, saffron, sage, spearmint, star anise, thyme, turmeric, & any other hot spices not mentionedAvoid: Salt


Kapha Food Program

Condiments.Best: Ketchup & vinegarAvoid: Mayonnaise & salt.

Beverages.Best: 2 glasses of spring water per day in cool weather and three in hot weather unless doing extremely vigorous exercise and sweating. Herb teas (spicy & bitter), cranberry juice, green vegetable & wheatgrass juice.Moderation: Carbonated mineral water, coffee & teaAvoid: Apple juice, carrot juice, orange juice & soft drinks.


Balancing Vata & Pitta through food

Since Vata is the combination of space & air, the two lightest of the five elements with qualities of light, dry & cold, Pitta is the combination of fire & water, the two most transformative of the five elements, they have qualities of cold, hot, dry, moist, light & heavy the recommended diet will comprise of foods which are slightly heavy, moist, slightly heavy & warm in quality.


Foods listed as “In Moderation” can be eaten in small portions fairly often or in moderate portions once or twice a week.

Foods listed as “Avoid” can be eaten on rare occasions – long term habits are what determine our health.

Remember, moderation is the key – follow the 80/20 rule: Eat food which is supporting you 80% of the time, and 20% of the time, relax your diet a little.


Vata/Pitta Food ProgramTastesBest: Sweet.Small Amounts: Astringent & Sour.Worst Tastes: Salty, Pungent & Bitter

Grains – These may be eaten as a cooked grain or as unyeasted breadBest: Amaranth, Basmati Rice, Cooked Oats, QuinoaModeration: Barley, Millet, Brown & White Rice, Rye, WheatAvoid: Buckwheat, Corn Flower products, Dry Oats (granola)

Dairy – It's best to use organic milk products when ever possible. Milk can be taken with a small amount Ginger and Cardamom Best: Butter, Cottage Cheese, Cream Cheese, Ghee & whole MilkModeration: Buttermilk, hard non-salted cheeses, Kefir, Sour Cream, YoghurtAvoid: Ice Cream, Frozen Yoghurt

Sweeteners – Moderate use of sweeteners are preferred, as bodies with the Vata/Pitta constitutions tend to metabolize sugars into fats.Best: Fresh Honey (unheated) Maltose, Maple Sugar, Maple Syrup, SteviaModeration: Date Sugar, Dextrose, Fructose, Jaggery, Molasses, SucanutAvoid: White Refined Sugar

Oils – Oils should generally be used abundantly if the skin is dry.Best: Avocado, Coconut, Ghee, Olive Oil & Sunflower oilModerate: Almond, Castor, Corn, Flaxseed, Sesame & SoyAvoid: Canola, Lard, Margarine, Mustard, Peanut & Safflower


Vata/Pitta Food ProgramFruits – Fruit are best when they are well ripened and sweet. This will bring balance to both doshas. In general, due to their lightness, fruit should be consumed in moderation. Best: Apricots, Avocados, Bananas, Blackberries, Blueberries, Cantaloupe*, Coconut, Dates, Digs, Jujube (cooked) Grapes, Lemons. Limes, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Persimmons, Plums, Pomegranates, Prunes, Raisins, Raspberries, Strawberries, WatermelonModeration: Apples, Cherries, Cranberries, Grapefruit, Sweet Pineapple, Tangerines.Avoid: Jujube, Olives, Sour Oranges, Sour Papaya, Sour Pineapple, & Sour Plums.*Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.

Vegetables – Cooked vegetables are best as they are more nourishing. Raw salads are preferable in the summer, but not during the colder, dryer months. Best: Artichokes, Asparagus, Avocado, Bean Sprouts, Carrot, Cauliflower, Celery, Cilantro, Cucumber, Jerusalem Artichokes, Kale, Leeks, Okra, Cooked Onion, Pumpkin, Seaweed, Squash (Acorn, Winter, Crookneck, Zucchini, etc), Sunflower Sprouts & Tomato (vine Ripened).Moderation: Alfalfa Sprouts,, Beets, Bell Pepper, Bitter Melon, Broccoli, Brussels Sprouts, Cabbage, Eggplant, Green Beans, Lettuce (raw), Mushrooms, Mustard Greens, Parsley, Peas, Spinach, Sweet Potato, Sour Tomatoes & Turnips.Avoid: Cabbage, Chilies, Hot Peppers, Raw Onion, Tomato Paste and sauce

Nuts and seeds – These should be eaten lightly dry roasted to assist digestion and only very lightly salted Avoid Nut buttersBest: Roasted Almonds, Coconut, Pine nuts, Pumpkin seeds. Sunflower SeedsModeration: Brazil Nuts, Cashews, Lotus Seeds, macadamia, Pecans, Pistachio.Avoid: Peanuts


Vata/Pitta Food ProgramMeats – Much research has been conducted that shows that plant-based diets are much more beneficial for humans in preventing diseases, and in treating cancer. If meat is to be consumed, white meat is much preferred over dark.Best: Chicken, Egg Whites, Salmon & fresh water fishHigh Moderation: Duck, Seafood, VenisonAvoid: Beef, Lamb, Turkey, Shellfish

Legumes - Beans should be taken with spices to aid in digestion. Soaking beans before cooking them also aid in digestion and prevent excess gas – optimal soaking should be 2 days.Best: Mung Beans, Chick peas, Split Peas, Yellow LentilsModeration: Adzuki Beans, Black Gram, Kidney Bean, Black Lentils, Navy Beans, Pinto BeansAvoid: Fava Beans, Red Lentils, Soy Beans

Spices – Spices aid in digestion and absorption of nutrients, as well as add flavor. Be careful that the spices consumed are not of excessive heat, which will greatly raise the fire element (Pitta), as this can lead to excessive heat, hyperacidity and general aggravationBest: Bay Leaf, Black Pepper, Caraway, Cardamom, Catnip, Chamomile, Cilantro, Cumin, Dill, Fennel, Garlic Lemon Verbena, Peppermint, Rosemary, Saffron, Spearmint, TurmericModeration: Anise, Basil, Cinnamon, Coconut, Fenugreek, Marjoram, Nutmeg, Oregano, Poppy Seeds, Sage, Salt, Star Anise & Thyme.Avoid: Asafetida, Calamus, Cayenne Pepper, Cloves, Horseradish, Marjoram, Mustards (hot), Horseradish & Hyssop


Vata/Pitta Food Program

Condiments.Best: Apple Cider VinegarModeration: Carob & MayonnaiseAvoid: Ketchup, Chocolate, Soy Sauce, Tamari & Vinegar

Beverages - These are best at room temperature or warmer, Avoid Ice-cold drinks. Best: Teas (Chamomile, Fennel, Licorice & Spice teas from the spice list) Water, Water with lime, Warm MilkModeration: Carrot Juice (diluted), Fruit Juices (diluted) Naturally Flavored Juice Beverages, Green Tea.Avoid: Alcohol (although distilled alcohol in very high moderation), Coffee (both Caffeinated & Decaffeinated) Soft Drinks (both Regular & Diet), Spicy Teas, Tomato Juice & Green Vegetable Juices.


Balancing Vata/Kapha with Food

Since Vata is the combination of Space & Air, the two lightest of the five elements with qualities of light, dry & cold, Kapha is the combination of Water & Earth, the two densest of the five elements, they have qualities of cold, dry, moist, light & heavy the recommended diet will comprise of foods which are slightly heavy, slightly dry, slightly heavy & hot in quality.


Foods listed as “in Moderation” can be eaten in small portions fairly often or in moderate portions once or twice a week.


Remember, moderation is key – follow the 80/20 rule: Eat food which is supporting you 80% of the time, and 20% of the time, relax your diet a little.


Vata/Kapha Food ProgramTastesBest: Pungent & sourAvoid: Sweet & bitter

Grains – it is best to eat the following grains as cooked or. Small amounts of dry bread may be eaten.Best: Amaranth, barley, basmati rice, brown rice, buckwheat, quinoa & wild riceModeration: Millet & rye.Avoid: Corn flour (chips, bread and tortillas) dry oats (granola), rice (sticky, short or long grain) & wheat

Dairy – it’s best to use organic or raw dairy products when available. Milk should be taken warm with a small amount of ginger and cardamom.Best: Buttermilk, ghee, milk (2%) & low-fat yoghurt.Moderation: Kefir, sour cream &whole-milk yoghurt.Avoid: Butter, cheeses, cottage cheese, Ice cream & frozen yoghurt.

Sweeteners – Moderation is important when using sweeteners, as overuse of even the best sweeteners will eventually cause an imbalance.Best: Honey.Moderation: Jaggery, molasses & sucanat.Avoid: Date sugar, dextrose, fructose, grape sugar, maltose, maple sugar, maple syrup, rice syrup & white table sugar.


Vata/Kapha Food Program

Oils – Oils are very important and should be used abundantly if the skin is dry. They alleviate dryness and are generally heavy and nourishing. Though generally heavier, the lighter oils will not aggravate Kapha. Ghee should be used with warm spicesBest: Flax seed, ghee mustard & safflower.Moderation: Almond, canola, castor, corn, margarine, olive, peanut, sesame & soy.Avoid: Avocado, coconut, lard & sunflower.

Fruits – Fruits are best when they are sour and not overly ripened or sweet. These will bring balance to both doshas. Due to their cooling effects on the body, they should be generally taken in small amounts. Fruits that are listed as best may be consumed in larger amounts. Fruits in general should not be a staple of the Vata/Kapha diet, but are all right for occasional use.Best: Apricots, grapefruits, lemon & papaya.Moderation: Apples (baked is best), bananas (sour), blueberries, blackberries, cranberries, cherries, lime, mango, oranges (sour), pineapple, plums (sour), pomegranate, prunes, raspberries & tangerines. Avoid: Avocado, banana (sweet) coconut, dates, figs, grapes (sweet), jujube, melons* (watermelons & cantaloupe), oranges (sweet), nectarines, peaches, pears, persimmons, plums (sweet), raisins, strawberries*Cantaloupe melon should be eaten alone as a meal, and not mixed with other foods.


Vata/Kapha Food ProgramVegetables – Cooked vegetables are the best as they are easier to digest. However, occasionally raw vegetables can be enjoyed, as long as there is no constipation or gas. Best: Artichoke (with a spicy, oily dressing), beets, carrots, cauliflower, chili peppers, corn (fresh), green beans, leeks, mung bean sprouts, mustard greens, onion, parsley, potato, radish, sunflower sprouts & tomato, cilantro, corn, Jerusalem artichoke, leeks, okra, Onion (cooked), potato, pumpkin, seaweed, squash (acorn, winter, crookneck, zucchini, etc), sunflower sprouts, vine ripened tomatoModeration: Alfalfa sprouts, avocado, bell peppers, broccoli, Brussels sprouts, celery, cilantro, kale, lettuce, mushrooms, okra, peas (green & snow) Swedes, seaweed, spinach, squash (zucchini & crookneck), Swiss chard, turnipsAvoid: Asparagus, bitter melon, cabbage, cucumber, eggplant, Jerusalem artichokes, squash (acorn & winter) sweet potato & yams

Nuts and seeds – These should be eaten lightly dry roasted to assist digestion and only very lightly salted, if at all. Nut butters, except peanut butter, may also be eaten.Best: Pumpkins seeds, sunflower seeds, pinon nuts (pine nuts).Moderation: FilbertsAvoid: Almonds, brazil, Cashews, coconut, lotus seeds, macadamia, peanuts, pecans, pistachio walnuts

Meats – repeated research shows that diets that are meat free and more plant-based prevent many diseases, and Ayurveda and Yoga emphasize a vegetarian diet primarily for spiritual reasons. For both reasons, it will be good for omnivores to limit their intake of meat. Patients who are weak, however, can benefit from taking them as a soup broth.Best: NoneModeration: Chicken & turkey (dark meat), Fish (both fresh water and sea)Avoid: Beef, duck, pork, lamb, shellfish


Vata/Kapha Food ProgramLegumes – All legumes should be taken with spices to aid in digestion. Soaking beans before cooking them also aid in digestion and prevent excess gas – optimal soaking should be 2 days.Best: Mung beans, soy milk, tempeh & tofu.Moderation: NoneAvoid: Aduki beans, black beans, black gram, chickpeas, Fava beans, kidney beans, lentils (red, yellow green & French), lima beans, navy beans, pinto beans, soybeans (except tofu and soy milk) & split or dry peas.

Spices – Spices aid the digestion and absorption of nutrients and improve flavor. Warm and hot spices are recommended for Vata/Kapha types. It is the overall effect of spicing that is the most important and not the individual spice used. If food becomes too hot, it may contribute to further dryness. Therefore, food should never be too spicy or too bland..Best: Allspice, anise, asofoetida, basil, bay leaf, black pepper, caraway, catnip, cayenne, celery seed, chamomile, clove, coriander, cumin, curry powder, dill, fennel, fenugreek, garlic, ginger, horseradish, hyssop, lemon verbena, marjoram, mustard seed, nutmeg, oregano, paprika, parsley, peppermint, poppy seeds, rosemary, saffron, sage, spearmint, star anise, tarragon thyme, turmericModeration: SaltAvoid: None

Condiments.Best: VinegarModeration: Tomato Ketchup, carob (with proper sweeteners), chocolate (with proper sweeteners) Avoid: Mayonnaise


Vata/Kapha Food ProgramBeverages – Beverages are best taken at room temperature or warm – not too hot. Never take iced drinks – even in the summer.Best: Chamomile tea, licorice tea, mint tea, spicy teas, pure waterModeration: Sour fruit juices (cranberry, lemon, lime, pineapple, pomegranate ) & vegetable juices. Diluted fruit juices are preferred.Avoid: All alcohol, black tea, coffee (both decaffeinated and caffeinated), green tea, soft drinks, sweet fruit juices, soft drinks (soda)

Fruits – Fruits are best when they are well ripened and sweet. This will bring balance to both doshas. In general, due to their lightness, their intake should be consumed in moderation. Best: Apricots, Avocados, Bananas, Blackberries, Blueberries, Cantaloupe*, Coconut, Dates, Digs, Jujube (cooked), Grapes, Lemons. Limes, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Persimmons, Plums, Pomegranates, Prunes, Raisins, Raspberries, & StrawberriesModeration: Apples, Cherries, Cranberries, Grapefruit, Sweet Pineapple, Tangerines, WatermelonAvoid: Dry Fruit, Jujube, Olives, Sour Oranges, Sour Papaya, Sour Pineapple, Sour Plums*Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.

Vegetables – Cooked vegetables are best as they are more nourishing. Raw salads are preferable in the summer, but not during the colder, dryer months. Best: Artichokes, Avocado, Bean Sprouts, Cauliflower, Cilantro, Corn, Jerusalem Artichokes, Leeks, Okra, Cooked Onion, Potato, Pumpkin, Seaweed, Squash (Acorn, Winter, Crookneck, Zucchini, etc), Sunflower Sprouts & Tomato (vine ripened)Moderation: Alfalfa Sprouts, Asparagus, Beets, Bell Pepper, Bitter Melon, Broccoli, Brussels Sprouts, Cabbage, Carrot, Celery, Cucumber, Eggplant, Green Beans, Kale, Lettuce (raw), Mushrooms, Mustard Greens, Parsley, Peas, Spinach, Sweet Potato, Sour Tomatoes & TurnipsAvoid: Cabbage, Chilies, Hot Peppers, Raw Onion, Tomato sauce and Paste


Vata/Kapha Food ProgramFruit – Fruit is best when well ripened and sweet. This will bring balance to both doshas. In general, due to its quality of lightness, fruit should be consumed in moderation. Best: Apricots, Avocados, Bananas, Blackberries, Blueberries, Cantaloupe*, Coconut, Dates, Digs, Jujube (cooked) Grapes, Lemons. Limes, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Persimmons, Plums, Pomegranates, Prunes, Raisins, Raspberries, StrawberriesModeration: Apples, Cherries, Cranberries, Grapefruit, Sweet Pineapple, Tangerines & WatermelonAvoid: Dry Fruit, Jujube, Olives, Sour Oranges, Sour Papaya, Sour Pineapple, Sour Plums*Cantaloupe should be eaten alone as a meal, and not be mixed with other food.

Vegetables – Cooked vegetables are best because they are more nourishing. Raw salads are preferable in the summer, but not during the colder, dryer months. Best: Artichokes, Avocado, Bean Sprouts, Cauliflower, Cilantro, Corn, Jerusalem Artichokes, Leeks, Okra, Cooked Onion, Potato, Pumpkin, Seaweed, Squash (Acorn, Winter, Crookneck, Zucchini, etc), Sunflower Sprouts,Tomato (vine Ripened)Moderation: Alfalfa Sprouts, Asparagus, Beets, Bell Pepper, Bitter Melon, Broccoli, Brussels Sprouts, Cabbage, Carrot, Celery, Cucumber, Eggplant, Green Beans, Kale, Lettuce (raw), Mushrooms, Mustard Greens, Parsley, Peas, Spinach, Sweet Potato, Sour Tomatoes, TurnipsAvoid: Cabbage, Chilies, Hot Peppers, Raw Onion, Tomato Paste and sauce

Nuts and seeds – These should be eaten lightly dry roasted to assist digestion and only very lightly salted Best: Coconut, Pine nuts, Sunflower SeedsModeration: Almonds, Brazil Nuts, Cashews, Lotus Seeds, macadamia, Pecans, Pistachio, Pumpkin SeedsAvoid: Peanuts


Vata/Kapha Food ProgramMeat – Numerous research studies show that plant-based diets are much more beneficial for humans both for preventing and treating disease (notably, cancer). If meat is consumed, white meat is much preferred over dark.Best: Chicken, Egg Whites, Freshwater FishHigh Moderation: Duck, Seafood, VenisonAvoid Entirely: Beef, Lamb, Turkey, Chicken, Shellfish

Legumes – All legumes should be taken with spices to aid digestion. Soaking beans before cooking them also helps digestion and prevents excess gas (optimal soaking should be 2 days).Best: Mung Beans, Chick peasModeration: Adzuki Beans, Black Gram, Kidney Bean, Black Lentils, Navy Beans, Pinto Beans, Soy Beans, Split Peas Avoid: Fava Beans, Red and Yellow Lentils

Spices – Spices aid in digestion and the absorption of nutrients, as well as adding flavor. Be careful that the spices consumed do not create excessive heat, which will greatly raise the fire element (Pitta) and lead to excessive heat, hyperacidity, and physical and mental aggravation. Best: Bay Leaf, Caraway, Cardamom, Catnip, Chamomile, Cilantro, Cumin, Dill, Fennel, Lemon Verbena, Peppermint, Rosemary, Saffron, Spearmint, Turmeric Moderation: Anise, Basil, Cinnamon, Coconut, Fenugreek, Marjoram, Nutmeg, Oregano, Poppy Seeds, Sage, Salt, Star Anise, ThymeAvoid Completely: Asafetida, Black Pepper, Calamus, Cayenne Pepper, Cloves, Raw Garlic, Horseradish, Marjoram, Mustards (hot), Horseradish, Hyssop


Vata/Kapha Food Program

CondimentsBest: None Moderation: Mayonnaise, CarobAvoid: Ketchup, Chocolate, Tamari, Vinegar

Beverages – Best at room temperature or warmer, Avoid Ice-cold drinks. Best: Teas (Chamomile, Mint, Licorice, and Spice teas from the spice list), Water, Water with lime, Warm MilkModeration: Carrot Juice (diluted), Fruit Juices (diluted), Naturally Flavored Soda, Juice Beverages, Tea (Black or Green)Avoid: Alcohol (although white wine can be consumed in extreme moderation), Coffee (both Caffeinated & Decaffeinated), Soft Drinks (both Regular & Diet), Spicy Teas, Tomato Juice, Green Vegetable JuicesAgain: Avoid Ice-cold drinks


Balancing Pitta/Kapha with food

Since Pitta is the combination of Fire & Water—the most transformative of the five elements, and Kapha is the combination of Water & Earth—the two densest of the five elements, together they have hot, cold, moist, light, and heavy qualities.

The recommended diet for Pitta/Kapha dosha, therefore, is comprised of food that is slightly heavy, dry, and cool in quality.

Food is information, so while you are eating, be mindful of (pay attention to) the effect that the food is having on your body.


Foods listed as “In Moderation” can be eaten in small portions fairly often, or in moderate portions once or twice a week.

Foods listed as “Avoid” should be eaten only on rare occasions.

Our long term habits determine our health.

Remember, moderation is the key – follow the 80/20 rule: 80% of the time, eat food which balances and supports you, and 20% of the time, relax your diet a little.


Pitta/Kapha Food Program

TastesBest: Sweet, Bitter, AstringentAvoid: Pungent (hot), Sour, Salty

Grains – These may be eaten as a cooked grain or as yeasted bread.Best: Barley, basmati Rice, Corn Flour products (avoid high-fat corn chips), Rye Moderation: Amaranth, Millet, Quinoa, Oats, Brown rice Avoid: Buckwheat, Wheat, White sticky rice

Dairy – If you take dairy, always try to use organic milk products. Milk can be taken with a small amount of spices that will lower the earth & water elements (Kapha)—ginger and cardamom are ideal! Best: 2% Milk Moderation: Ghee, Goat Milk, Yoghurt Avoid: Butter, Buttermilk, cheeses (hard & soft - but favor hard cheese), Cottage cheese, Ice Cream, Whole Milk, Sour Cream, Frozen Yoghurt



Fruits – Generally, fruit is great for People with the Pitta/Kapha constitutions. But because fruit contains a lot of water, it can raise the water element (Kapha) in the body. In winter, Spring and Fall, fruits should be eaten in moderate amounts. In the summer, consumption can increase, as the water can balance the fire element of Pitta. Best: Apples, Blueberries, Blackberries, Cranberries, Lemons, Limes, PomegranatesModeration: Apricots, Cantaloupe*, Cherries, Grapefruit, Jujube, Peaches, Nectarines, Oranges, Peaches, Pears, Persimmons, Pineapples, Plums, Raspberries, Tangerines & Watermelon Avoid: Dates, Figs, White Grapes, Mangoes, Papaya (in winter) & Strawberries *=Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.

Vegetables – Raw vegetables are best in the summertime. A mix of cooked veggies are best for all other seasonsBest: Alfalfa Sprouts, Artichokes, Asparagus, Bean Sprouts, Bell Peppers, Bitter Melon, Broccoli, Brussels Sprouts, Cabbage, Celery, Cauliflower, Cilantro, Cress, Green Beans, Green Peppers, Kale, Lettuce, Mushrooms, Parsley, Peas (Green & Snow) Pumpkin, Sunflower Sprouts, Sweet Peas, Turnips & Yams Moderation: Beets, Carrots, Corn, Cucumber, Eggplant, Well-Cooked Garlic, Leeks, Mustard Greens, Okra, Onion (well cooked), Seaweed, Spinach, Yellow Squash, Sweet Tomatoes Avoid: Avocado, Chilies, Jerusalem Artichokes, Radish, Acorn Squash & Tomato Paste



Nuts and seeds – Heavy & Oily nuts tend to increase the Pitta/Kapha constitution. Seeds are best, as they are lighter.Best: Pumpkin Seeds, Sunflower Seeds Moderation: Filberts, Pine Nuts, Sesame Seeds & Almonds (Roasted, not raw) Avoid: Brazil, Cashews, Coconut, Lotus Seeds, Macadamia, Peanuts, Pecans, Pistachio & Walnuts

Meats – Much research has been conducted that shows that plant-based diets are much more beneficial for humans in preventing diseases. If meat is to be consumed, white meat is preferred over dark.Best: None Moderation: Chicken, Egg Whites, Fresh Water Fish & Turkey Avoid: Beef, Egg Yolk, Lamb, Pork, Seafood & Venison

Legumes – All legumes should be taken with spices to aid in digestion. Soaking beans before cooking them also aid in digestion and prevent excess gasBest: Adzuki Beans, Black Gram, Fava Beans, Kidney Beans, Lima Beans, Mung Beans, Navy Beans, Split Peas, Pinto Beans, Soy Beans & Tofu Moderation: Black Beans Avoid: Chickpeas, Lentils, Peanuts & Tempeh


Pitta/Kapha Food ProgramSpices – Spices aid in digestion and absorption of nutrients, as well as add flavor. Be careful that the spices consumed are not of excessive heat, which will greatly raise the fire element (Pitta), as this can lead to excessive heat, hyperacidity, and general aggravation. Best: Cardamom, Catnip, Chamomile, Coriander, Cumin, Curry, Fennel ,Ginger (fresh), Lemon, Verbena, Peppermint, Saffron, Spearmint & Turmeric Moderation: Allspice, Anise, Basil, Bay Leaves, Caraway, Dill, Fenugreek, Hyssop, Oregano, Paprika, Parsley, Poppy Seeds, Rosemary, Sage, Star Anise, Tarragon & Thyme Avoid: Salt, Asafetida, Black Pepper in hot summer months, Calamus, Cayenne Pepper, Celery Seed, Cinnamon (in summer months), Cloves, Raw Garlic, Horseradish, Marjoram, Mustards (hot), Nutmeg

CondimentsBest: None Moderation: Carob Avoid: Ketchup, Chocolate, Mayonnaise & Vinegar

Beverages – These are best at room temperature or warmer. Avoid Ice-cold drinks. Best: Green Vegetable Juices, Teas (Chamomile, Mint, Spice teas from the spice list) Water, Water with lime, Water with Cucumber, Coconut water Moderation: Naturally Carbonated pure juice drinks with no added SugarAvoid: Alcohol, Black Tea & Coffee (both Caffeinated & Decaffeinated) Fruit Juices (sweet), Soft Drinks (both Regular & Diet), Spicy Teas



Sweeteners – A moderate use of sweeteners only is preferred, because bodies with Pitta/Kapha constitutions tend to metabolize sugars into fats!Best: Unrefined sugar, and raw or Unheated Honey only, Maple SyrupAvoid (like plague): Brown Sugar, Date Sugar, Dextrose, Fructose, Pasteurized Honey, Maltose, Molasses, Rice Syrup, White Refined Sugar

Oils – Oils should generally be used in small to moderate amounts by Pitta/Kaphas. Oils that are lighter are best.Best: Ghee, Olive oil, FlaxseedModerate: Safflower, Organic (only) SoyAvoid: Almond, Avocado, Castor, Coconut, Lard, Mustard, Peanut, Sesame


If you can’t pronounce it,

DO NOT eat it!


Understanding Chemical Food Preservatives Butylated Hydroxtoulene (BHT) & Butylated hydroxyanisole (BHA)

Found in cereal, baked goods, snack foods, chewing gum, & lipstick. Both BHA & BHT prevent fats from oxidizing – have been found to be carcinogenic and increase free radicals in the body.

Monosodium Glutamate (MSG)Found in lunchmeats, canned vegetables, soups, & Chinese foods, MSG is used as a flavor enhancer. Has been associated with migraine headaches, palpitations. numbness in hands, feet and face & chest pains.

Citric Acid (E330/330)Used as an emulsifying agent, Citric acid can be found in cheese, ice cream, & soft drinks. Most commercially made food contain citric acid derived from Corn, and therefore does not have the same benefit that natural citric acid does (Krebs cycle). Has been linked to ADD, ADHD, hyperacidity & some cancers.

Sodium NitrateUsed to prevent food-borne bacteria from growing in meats like ham, bacon, hot dogs, and lunch meats. Has been liked to migraines, cancer and respiratory problems in infants.

Potassium Bromate (KBrO3)

This food additive is used to ferment commercially made bread. It has been banned in every country in the world except the US. Potassium Bromate is deemed “unacceptable” by the World Health Organization (WHO), as it can alter the composition of red blood cells and increase the risk of cancer in the body.


What May Be Hiding In Your Food Corn starch - in baking powder, many processed foods, and even

yogurt

Corn syrup & HFCS - in many beverages and most processed foods

Corn or wheat - Ketchup, mayo, mustard, and other condiments are generally made from corn or wheat

Breads advertised as “wheat free” which contain spelt, kamut, and rye, are therefore not gluten free

Always read the product ingredients

before the nutrition “facts.”


Peanut Butter Versus Almond Butter

Made from: Roasted Peanuts, Sugar, Palm Oil & Salt


Peanut Butter Versus Almond Butter

Made from: Roasted Organic Almonds


Fresh Versus Canned


Pyramid are for Pharos, not Food

Food Guide PyramidRelative servings per day for each Food Group

Fat, Oils & SweetsUse Sparingly

Milk, Yogurt& Cheese Group2–3 Servings

Vegetable Group3–5 Servings

© 2002 Graphic Pulse, Inc. All rights reserved. www.graphicpulse.comAdaptation based on the Food Guide Pyramid offered by the USDA and DHHS

Meats, Poultry, Fish, Dry Beans, Eggs & Nuts Group2–3 Servings

Fruit Group2–4 Servings

Bread, Cereal, Rice, & Pasta Group6–11 Servings


From Pyramids to Plates


Supermarket Psychology

http://www.youtube.com/watch?v=RjgkQ6bq7aE


How to Re-navigate Your Grocery Store Make a Shopping list

DON’T go grocery shopping when you’re hungry

Buy in bulk, rather than buying specials, or products “on sale”

Cook your own food

Favor local produce & products

Know when your local store restocks its fresh fruit & veggies

Be a regular at your farmers market of local farms

Don’t hoard food – shop for the week, not the month or year


Lesson 6 Practical: Develop Better Shopping Awareness In-store bakerys: The smell of freshly baked bread is designed to make

us hungry and get us spending.

Produce near the front door: Fresh food looks best in natural light, so you find these areas near the opening to the supermarket.

Hidden staples: Milk and bread are set far apart from the entrance and each other, to encourage consumers to walk through all parts of the store.

The "end cap" trick: Special displays at the end of the aisles, known as end-caps, are laden with offers because shoppers notice them more than regular displays.

Eye-catching at eye level: More expensive items with higher profit margins are placed at eye level, while the shop's most basic range will be on the floor — companies actually pay for their products to be placed at eye level, because shoppers are considered "lazy" and will see and, therefore, buy them first.


Lesson 4 Practical

Simple Recipes and Cooking Guidelines

the yoga of weight loss: lesson 4 lesson four: eating for your dosha type the yoga of weight loss 7...

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