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Healthier Kids 101

by Cate Stillman

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Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributor of this booklet. This booklet is not intended as medical or health advice. We recommend consulting with a

licensed health professional before changing your diet.

Except for personal use, no part of this publication may be reproduced or distributed in any form or by any means, electronic, mechanical, photocopying, or otherwise without

prior written permission from the publisher.

Copyright 2012 by Yogahealer, L.L.C.The Yogidetox is a trademark of

Yogahealer, L.L.C.All rights reserved.

Published by

Yogahealer, L.L.C.5029 N. Highway 33Tetonia, ID 83452

www.yogahealer.com

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other programs and products.

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Blank Body Charts!

When someone has health issues - draw what is happening on the bodies to

energetically understand what is happening.

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morning

Wake early, preferably before sunrise.

Urinate and defecate upon arising.

Scrape your tongue, and brush your teeth.

Apply ghee or sesame oil inside your nostrils.

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

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

Meditate (for at least 5 minutes).

Massage your body with a pure oil before, during or after a bath or shower.

Have raw green energy (kale, dandelions, wheatgrass) at breakfast: a green smoothie or green juice. If you feel hungry, then have warm grains.

mid-day

Do not restrain natural urges such as yawning, sneezing, farting, or urinating.

Eat your substantial meal in the middle of the day in a quiet, settled atmosphere. Drink only water between meals.

Avoid rushing, worrying and overeating.

evening

Quit work before 6 pm. Unplug.

Treat yourself and those you interact with lovingly and gently. Cultivate gratitude and ease.

Eat a light meal in the evening.

Go for a walk.

Engage in activity that brings you joy.

Meditate at the end of your day’s activities.

Retire early (before 10 pm).

Attune

Your Daily Rhythm (Dina Charya)

Your Daily Rhythm

Once upon a time, a species named homo sapiens invented electricity. They brought light into the dark night. The homo sapiens quickly invented all sorts of wonderful devices, evolving much of the capacity of their exquisite brains. 

Unfortunately, in the process, they forgot they were a species with a long history of daily rhythms evolving on a sacred planet that circled a sacred star. In disconnect from the vibrant rhythm, they unwittingly invented all sorts of poisons for their bodies and their home.

The homo sapiens started to get sick in mind and body. Their spirits were neglected. Their immune systems deteriorated. They became allergic to the plants on their sacred Earth. They didn’t know why.

Then, one day, an old chart was unburied. The chart pointed out that within their bodies was the rhythm of their Earth spinning around their Sun. The homo sapiens began to align to the daily rhythm. They unplugged their devices when the sun went down. They ate the simple leaves, nuts, and berries from the plants in their ecosystem when the sun was up. They remembered to move their bodies during the day and to sleep at night. They grew in health and integrity, connecting their big hearts with each other, face to face, at the end of each day.

And all was even better than before.

by Cate Stillman,

founder of yogahealer

This clock chart conveys the energy dominant during times of day. • Vata, the subtle wind energy, is active from 2-6. • Kapha, the nourishing water energy, is active from 6-10. • Pitta, the transforming fire energy is active from 10 -2.

When we align our daily routines to the universal energies we experience vibrant abundant health, or “wellth”! Visit yogahealer.com for courses & consults to grow your vibrant “wellth” potential.

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Daily Self-Massage - sanskrit: Abhyanga

HOW TO RUB OIL ON YOURSELF

Sneha (oil) affused [sic] on the human organism imparts a tone and vigor to its root-principles (Dhatus), in the same manner as water furnishes the roots of a tree or a plant with the necessary nutritive elements, and fosters its growth, when poured into the soil where it grows. The use of sneha at a bath causes the sneha to penetrate into the system through the mouths of the veins (siras) and the ducts (dhamanis) of the body, as also through the roots of the hair, and thus soothes and invigorates the body with its own essence.

Under the circumstances, affusions [sic] and anointments of the body with oil or clarified butter should be prescribed by an intelligent person with due regard to one's habit, congeniality and temperament and to the climate and the season of the year as well as to the preponderance of the deranged Dosha or Doshas in one's physical constitution.

Sushruta Samhita, Vol.2, ch24:21

Set  aside  some  quiet  -me  for  your  massage.  5-­‐15  minutes  is  enough  -me  to  massage  the  oil  on  your  body  (preferably  before  you  shower)–  though  if  you  have  no  -me,  rub  the  oil  on  your  skin  (instead  of  soap)  in  the  shower.  Do  this  daily.

You  will  need:o Warm  room:  make  this  a  comfortable  and  special  -me  for  yourself.  o Oil:  sesame  oil  vatas,  sunflower  or  coconut  oil  for  piFas  and  olive  or  mustard  oils  for  kaphas.  o Squeeze  bo4le:  for  easy  access  throughout  the  massage  fill  a  squeeze  boFle  with  oilo Hot  water  in  a  bowl  or  in  the  sink:  put  the  squeeze  boFle  in  the  warm  water  and  allow  the  oil  to  warm  to  at  least  body  

temperatureo Towel  or  mat:  choose  something  that  you  don’t  mind  geJng  oily.  You  might  want  one  to  stand  on  and  one  to  dry  off  

with.  

Abhyanga:  Oil  Self-­‐Massageo Undress  completely  and  stand  on  your  towel  or  mat.  o Star-ng  with  a  small  amount  of  oil  in  your  hands  begin  to  gently  rub  the  oil  into  your  scalp.  Massage  the  oil  into  your  

scalp  and  hair  with  your  finger-ps.  If  you  would  prefer  to  keep  the  oil  out  of  your  hair  simply  omit  the  use  of  oil  for  this  part  of  the  massage.  

o Vigorously  work  down  your  body  un-l  the  oil  has  been  massaged  into  every  part  of  your  body.  Use  long  strokes  on  your  limbs  and  circular  strokes  over  all  your  joints,  chest  and  abdomen.  Cover  every  inch  of  skin,  aFuning  to  your  bodily  -ssues  with  your  hands.    Spend  extra  -me  on  areas  that  are  less  integrated  (for  some  this  is  thighs,  buFocks,  breasts).

o Take  ample  -me  to  massage  the  soles  of  your  feet  as  this  can  have  a  par-cularly  relaxing  and  soothing  affect.  

Rinse  off  the  oil  in  the  shower.  Take  -me  in  the  shower  to  allow  the  oil  on  your  hands  to  mix  with  the  water  from  the  shower  to  massage  your  face  and  ears.  Use  gentle  circular  strokes  to  massage  your  cheeks  and  forehead,  move  out  towards  the  ears  in  stroking  mo-ons  around  the  eyes  and  lips.  Soap  is  drying  to  the  skin,  including  to  the  anus;  try  switching  to  oil  instead.      

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Food and the 6 tastes chart

SweetVP- K+

SourV- PK+

SaltyV- PK+

PungentV+ PK-

BitterV+ PK-Astringent

V+ PK-

building

reducing

V= Vata (wind)

P = Pitta (bile)

K = Kapha (mucus)

warming

cooling

warming

cooling

The outer world becomes our inner physiology through the 6 senses. Taste is the most obvious as your body is fed nutrients to build bodily tissue through food. Our tongue has 6 sections to absorb the 6 tastes. All 6 of the tastes are needed for optimal digestion.

For example, if you leave out bitter, which refines and tightens the tissue, your cells will lack cohesion and tone. This is modeled in the Western diet which lacks dark leafy greens and suffers from obesity (a disease of excess expansion and lack of contraction).

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Doshas & elements

foods herbs Seasons to increase

Sweet ↑ K ↓PV

earth & water

Grains, root vegetables, nuts, meats, sweeteners, fruit

Ginseng, licorice root, ashwagandha, chavanprash, saffron

Summer, fall, early winter

Sour ↑ PK ↓ V

water & fire

Yogurt, sour fruits, fermented foods, citrus, pickled foods

Umeboshi paste, miso, tamarind

Fall, early winter

Salty ↑ KP ↓Vwater & fire

Seaweed, pickles, celery

salt Fall, early

pungent ↑ PV ↓K

fire & air

Onion, garlic, , radish- cabbage family

Most spices, peppers, horseradish

Winter, spring

bitter ↑V ↓ PK

air & ether

Leafy greens, bitter vegetables

neem, goldenseal, gentian, turmeric

Spring, summer

astringent ↑V ↓ PK

air & earth

Beans, dried corn, millet, rye, nuts

Coriander, turmeric, parsley

Spring, summer

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PittaMind / Body Energy

Elements:Fire & Water

Qualities:Light, hot, slightly oily, unstable, spicy.

Body Characteristics:Moderate, reasonably steady weightwith a medium frame & lithemusculature.

Personality:Focused, energetic & intense.

Physical Challenges:Prone to loose stools, heartburn, headaches, weakness in the liver & skin rashes.

emotional Challenges:Anger, resentment, irritability & jealousy.Can sometimes become cynical.Becomes more focused under stress.

Balanced By:Cool, heavy, stable & slightly dry qualities.

Gifts:Clearly perceptive and dynamic. They are natural teachers, leaders & guides.

Guide Teach

Focused Intense

fire

firewater

waterSharp

Hot

Moist

LightFlui

dOily

Mois

t

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kaphaMind / Body Energy

Elements:Water & Earth

Qualities:Heavy, cool, moist, soft, stable, sweet.

Body Characteristics:Stocky with a potential to becomeoverweight. Good muscular development.Short neck & large bone structure.

Personality:Slow speaking, slow moving, consistent & dedicated

Physical Challenges:Prone to mucous conditions of the lungsand sinuses. Has the potential for water retention, weight gain & diabetes.

emotional Challenges:Lethargy, depression & over attachment.

Balanced By:Warm, light, dry & mobile qualities.

Gifts:Unconditional love, nurturing and devotion.Those of Kapha nature make reliablemanagers.

Support Nurture

Ground Flow

water

water

earth

earth

Soft

Mois

tC

old Heavy

Stable

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Mind / Body Energy

Elements:Air & Ether

Qualities:Light, cool, dry, mobile, astringent.

Body Characteristics:Most often thin with a narrow frameand long neck and bones.May tend to yo-yo in their weight.

Personality:Fast speaking, fast moving,creative & energetic.

Physical Challenges:Prone to constipation and chronic immune challenges. Weakness in the nervous & circulatory systems.

emotional Challenges:Nervousness, worry and fear.Becomes overwhelmed understress and staying focused canbe difficult.

Balanced By:Heavy, moist, warm & stable qualities.

Gifts:Creative, enthusiastic and inspiring.Those of Vata nature are naturalartists & healers.

a!Connect Inspire Create

Spontaneous Transparent

Mobile

Cold

Subtl

eRo

ugh

CoarseDry

Lightair

airether

ether

Vata

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Notice the sensation of hunger.That is your agni @ work.

Power of Digestion

Feel into the center of where you get hungry. Are you hungry? You are feeling your agni. If you are not hungry your agni is at work digesting your food. The power of digestion is the gateway to a healthy body and

mind.

Pitta people have high agni or hot acidic digestion which reinforces their natural intensity. Kapha types tend to have slow

agni, or slow, damp digestion which makes them feel sluggish. Vata types agni is often weaker and fluctuates which creates more

sporadic eating habits.

Is your agni balanced?• My tongue is pink• I pulse between authentic hunger and deep satiation• I poop every morning after drinking water.• I have great consistent energy throughout the day without use of stimulants.

• Is your agni out of whack?• My tongue has white gunk on it.• I eat sporadically and without rhythm.• I eat when I’m not hungry.• I overeat.• I experience digestive issues and feel bloated.• I fart and/or burp a lot. I wish I had more energy in the afternoons and evenings. I crave foods that I know don’t serve me.

Get your Agni in tip top shape

• Eat 3 meals a day.

• Have only water or hot water between meals.

• Make your lunch the main event and dinner a big non-event. Cooking after work is exhausting. Make it easy and light.

• Eat only when hungry. Duh. Feel how good it is to eat when you are hungry. If you eat emotionally, notice the sensations around eating when hungry isn’t present. That is your inner intelligence waking up!

• Eat before dark. Agni goes down with the sun, and is blazing by noon.

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Elements air (vayu) + ether (akasha)

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

Season fall thru mid-winter

Nature wind

Location colon, nerves, mind

Energy: catabolic, electrical

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

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

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

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

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

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

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

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Elements water (aap) + earth (prithvi)

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

Season spring

Nature moon

Locations stomach, lungs, sinuses, joints

Energy: anabolic, magnetic

Kapha : the force of cohesion

nourishment , lubrication, repair.

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

suffocation or a boggy internal state..

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

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

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

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

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

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Elements fire (tejas) + water (aap)

Qualities sharp, hot, oily, smooth, mobile

Season late spring thru summer

Nature sun

Location small intestines, skin, liver, eyes

Energy : metabolic, chemical

Pitta: energy of transformation

FOCUS, LEADERSHIP & INTELLECT

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

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

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

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

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

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

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Food Guidelines for Energetic Bodytypes.

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

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

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

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

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

The  Doshas,  Living  Foods  Cleansing    and  planning  your  cleanse.

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

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

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

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

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Daily Winter & early Spring Spices to Use:

•ginger - builds agni, breaks up ama

•garlic - antibiotic•turmeric - heals mucus

membranes•black pepper - builds agni,

expectorant•honey•cinnamon - increases

circulation & expectoration

More on what’s happening with a Cold Ayurvedic medicine teaches that the common cold results from an imbalance of the Kapha and Vata dosha. You develop a cold when your body has an excess of kapha’s cool, moist characteristics, causing a stuffy or runny nose and lots of sneezing. And, excess vata energy reduces agni, or gastric fire, so you get the chills. Ginger can reduce excess kapha and restore agni, making it the best medicine for colds and flus. There are two main strategies to balance Kapha.

When you have a Cold• Hot water therapy • Take turmeric ! 1 tsp. every 2

hours for 3-7 days• Eat broth-based soups, or

kitchari – no heavy foods, sweets, dairy (unless it’s warm & spiced milk), wheat

Daily check in : Where are you & everyone else at today in terms of:

• Sleep, stress, elimination, hydration, agni, ama, ojas?

• Take a moment and assess where you are. What should you cook for yourself & your family today?

• What decisions will you make today regarding: food, exercise, bedtime, meditation/reflection

Ayurvedic Medicine Cabinet for Winter!

• Sitopaladi & Talisadi (for Coughs! loosens congestion, aids breathing difficulties) combine with turmeric for cold or flu.

• Chavanprash (boosts immune system, vitamin C supplement, daily nutrition, being run down), – take up to 6 tsp. 3-4x day to knock out a cold; take 1 tsp. a day for prevention;

• Echinacea/goldenseal tincture: finish a bottle in a day at the first signs of a cold

• Ashwagandha – rebuilds the nervous system during the long winter

• Manjishta (cleans lymph system)• Colon Cleanse, or Elim 1

(lubricates colon)• Cinnamon, Ginger & Clove Tea

(for avoiding congestion or alleviating congestion)

• Trikatu: to remedy eating heavy meals at night – take 2 before or after meal; while traveling; at first sign of a cold or white tongue

• Turmeric: diarrhea, colds, flus, general immune booster (take with sitopaladi & trikatu for upper sinus infection or inflamed sinuses)

• Hingwastika (gas, bloating, intestinal cramping, bellyache) take 1-2 with meals or symptoms

• Fennel, Cumin, Hing (for tummyache) mix ½ tsp. fennel & cumin, and ¼ tsp. hing in a small amount of water. Take as needed to restore agni and downward flow of energy

Immunity Spice Mix (From The Answer to Cancer by Hari Sharma, M.D., Rama Kant Mishra, G.A.M.S., and James Meade, Ph.D6 parts turmeric3 parts ground cumin3 parts ground coriander6 parts ground fennel1 part powdered, dry ginger1 part ground black pepper1/4 part ground cinnamon

Directions:* Mix the spices together well. * Heat one teaspoon of the spice mixture in one tablespoon of ghee, using medium-high heat, until the mixture releases an aroma. Remove from the heat immediately so it won't burn.* Add this spiced ghee to cooked rice, vegetables, or other food

If you feel something coming on.... go to spice!

Turmeric & Ginger are the best.

! ! 17cate stillman : yogini on the edge of living foods ayurveda wwww.yogahealer.com

CATE’S WINTER REMEDIES

This is the

cheapest herb/spice

to make the biggest

impact on your

health.

Period.

Turmeric: your best yellow friend.

TURMERIC KILLS STUFF AND STRENGTHENS YOU

SIMULTANEOUSLY...LIKE A SAVVY SUPERHERO.

Turmeric is one of the those plants that the more it is tested for how it affects diseases the more it is found to prevent and even cure disease. (like IBS, polyps, heart disease, alzeihmer’s, rheumatoid arthritis, and more).

HOW I TAKE TURMERICIn the winter I simply drink turmeric tea after meals. In India, almost every dish has turmeric, and if you eat Indian dishes 3x a day you can feel your blood become purified. I’m not exaggerating. But my guess is that you’re not going to make all of your food yellow to save your own life. So, you can either add another supplement to the shelf (expensive, and harder to absorb), or you can use my two suggestions to the right to work more of your yellow friend through your blood, and out your skin. (Turmeric is considered a top herb for ANY skin issue.)

This is the cheapest herb/spice to make the biggest impact on our health. Period.

Getting Turmeric into your Kids:

mix 1/2 c. turmeric& 1/2 c. raw honey into a paste. Store in glass jar. Bribe kids

with 1/2 tsp. of “yellow candy”

before other “treats”.

yogahealer.com

I f y o u h a v e s n o t - l o o k b a c k o n w h a t

y o u ’ v e b e e n e a t i n g . W h y d o y o u

h a v e s n o t ?IF YOUR KIDS HAVE SNOT. . . ELIMINATE ALL

SNACKS!

for Adults:Drink turmeric tea.

Put 1/2 tsp. turmeric into teacup. fill. Stir in cinnamon and/or licorice root powder to taste.

If you’re coming down with something take 3x day after

meals.

Most of us aren’t used to bitter taste. This is a simple way to

ensure you get bitter. In terms of longevity, “bitter is better” (Dr.

Vasant Lad).

! ! 18cate stillman : yogini on the edge of living foods ayurveda wwww.yogahealer.com

Garlic in Olive Oil

I know you know that garlic is antibiotic, antimicrobial,

antibacterial, etc. Basically, it kills the bad guys, dualistically speaking. In the winter with more living foods, I just put it in raw into a jar with olive oil, and use the oil in dressings, marinades, or in my kid’s ears once a week just to prevent Vata (cold wind energy) from entering her cervical lymph through her ears! . If anyone is showing signs of being invaded, I cook with the soaked cloves in megadoses.

Garlic is also a tamasic sedative that aids sleep.... which you should stock up on in the winter cycle. If you’re depressed and oversleep in winter.... beware or just be aware.

I Use Spice as

P re ve n t a t i ve Medicine.

Spices are our main

delivery mechanisms for nutrients into tissues. Our culture relates to spice like food choices. I like this.... I don’t like t h a t . N o t t o o o b j e c t i ve t o t h e actual properties and potentialities of the plant as a complete cosmic being with a v i b r a t i o n w o r t h investigating... and ingesting.

Next Foods ListThis is hot off the fridge. This came to me this week, as part of my Getting Things Done streamlining effort. Create a basic list for what you intuitively know your body (and anyone you choose food for) needs next. This solves the problem of trying to remember when you’re too hungry or emotionally agitated to remember correctly, and might make the most common mistake that leads to imbalance (known in sanskrit as prajna paradha, a mistake of the intellect). While the list looks like 3 different menus, we interweave them so everyone’s needs are met over time, without preparing 3 separate meals!

for example:

WEEK INDY (AGE 4) WINSTON(HE FILLS IN HIS OWN)

CATE

1/1 buckwheat/millet waffles fresh grapefruit juice raw tomato kale soup

turmeric honey before raw chocolate cookie

gen mai cha (green tea) turmeric tea

broth - alphabet carrot soup

marinated fennel

gheed-up brown basmati rice with green peas

sauerkraut

spicy! chia porridge

! cate stillman : yogini on the edge of living foods ayurveda wwww.yogahealer.com! 19

What’s happening with a Cold A common cold can result from an imbalance from any dosha. A kapha cold comes from eating too heavily and not moving enough. The excess of kapha’s cool, moist characteristics creates a stuffy or runny nose and lots of sneezing and goop. A vata cold has low immunity, run-down exhaustion and postnasal drip, and the chills A pitta cold has a lovely infection with yellow-green mucus. Discover the origins of your cold leads you to be able to treat with the opposites.

Generalities for Colds• Hot water therapy • Take turmeric ! 1 tsp. every 2 hours

for 3-7 days• Eat more broth-based soups, or

kitchari

• Use citrus for fruits• Avoid heavy dense dead foods, sweets,

dairy (unless it’s warm & spiced milk), and wheat (that isn’t fermented - refer to Nourishing Traditions by Sally Fallon)

Daily check in: Where are you & everyone else at today in terms of:

• Sleep, stress, elimination, hydration, agni, ama, ojas?

• Take a moment and assess where you are. What should you cook for yourself & your family today?

• What decisions will you make today regarding: food, exercise, bedtime, meditation/reflection

Spices for Daily Use

ginger - builds agni, breaks up amaturmeric - heals mucus membranesblack pepper - builds agni, expectoranthoneycinnamon - increases circulation & expectorationgarlic - (not daily, but....) antibiotic

For my winter smoothies lately I

have all ingredients at room

temperature:

• 3 stalks kale• 2 tangerines• 1 tbsp. maca• 2 tsp. spirulina• pinch of stevia• 1 tbsp. flax seeds

or pecans• 1 tsp. rose hip

powder (vitamin C!)

• whatever else looks good.

• 1 inch shredded ginger for heat!

• warm water

View from my kitchen table. -15’ @ night. brrrr. Cate’s Kale Orange Smoothie

• Kapha colds: dry yourself out with clove, ginger, & cinnamon tea 5 x a day and broth. movement is good.

• Vata colds: hot, oily baths, licorice tea and oily soups & the herbal jam chavanprash

• Pitta colds: take anti-infectious herbs (I prefer neem or goldenseal), and relax.

! ! 20cate stillman : yogini on the edge of living foods ayurveda wwww.yogahealer.com

Spice Healing properties Specific Usage Precautions

TurmericK- VP+

sattvic

Natural antibiotic, strengthens digestion, improves intestinal flora, purifies, warms, stimulates the blood. Energy of divine mother & grants prosperity. Cleanses chakras. Corrects metabolic excesses & deficiencies. Aids digestion of protein

Base of curry powdersSome recommend dry roasting turmeric before consuming to enhance liver function.

Acute high Pitta (hepatitis, jaundice, pregnancy)Raw can damage liver

NutmegVK- P +tamasic

Increases absorption of the small intestineCalms the mind, excessive use dulls the mind

Ginger & cardamomWith takra (yogurt & water) stops diarrhea, and increases assimilation

Constipation, pregnancy

CorianderPVK=

sattvic

“The cradle of spices” Increases digestion & absorption w/out creating heatCilantro clears skin rashes (blend with H20 as a juiceDecongests urinary tract

Used with cumin & fennel to promote assimilation of food and other herbs

Extreme nerve tissue deficiency

CinnamonVK- P+

sattvic

Strengthens & harmonizes flow of circulation (vyana vayu)Diaphoretic & expectorant – for colds & flusPain reliever for muscle tension, toothacheStrengthens the heart, warms kidneys

Basis for the Three Aromatics – cardamom & bay leaves – to strengthen absorption of medicines

High doses aggravate pitta

CardamomKV- P+

sattvic

One of the best & safest digestive stimulantsAwakens spleen, enkindles agni, removes K from stomach & lungsStimulates mind, Gives clarity & joyAdded to milk – neutralizes mucus formingDetoxifies caffeine in coffeeSattvic quality s opens and soothes flow of prana

For children combines well w/ fennel. Add to sweet desserts.

Ulcers, high pitta

! ! 21cate stillman : yogini on the edge of living foods ayurveda wwww.yogahealer.com

Spice Healing properties Specific Usage PrecautionsGingerVK- P+

Sattvic

“The universal medicine” vishwabhesajBest and most sattvic of spicesFresh – diaphoretic, for colds, cough, vomitingDried – for digestive, respiratory, arthritis, heart tonicRelieves gas, cramps, menstrual cramps due to cold

Dry ginger is more hot and dry than fresh

Inflamed skin, fever, bleeding, ulcers

Black PepperVK- P+Rajasic

One of most powerful digestive stimulantsBurns ama, cleanses alimentary canal

With honey – powerful expectorant, mucus cleanser, drying up secretions

Inflamed digestive organs, high pitta

BasilVK- P+ (in excess)

sattvic

Quality = pure Sattva – one of the most holy plantsOpens heart and mind, bestowing energy of love & devotionClears & strengthens aura, & immune systemEffective diaphoretic, febrifugeRemoves excess kapha from lungs and nasal passages Increases prana and promotes sensory acuityRemoves vata from colonImproves absorption, strengthens nerve tissue, increasing memory

Taken with honey to improve memory, promoting clarity of mindFresh juice used externally for fungal infections

High pitta

Fennel SeedsVPK+

sattvic

One of best herbs for digestion, strengthening agni, w/out aggravating pittaStops cramping, dispels flatulenceCalms nerves, promotes mental alertnessStops the griping of purgativesPromotes menstruationPromotes milk flow for nursing mothers

Take roasted after mealsCombines with cumin, & coriander as 3 cooling spicesFor urinary tonic, combine with coriander

Possibly high blood pressure

GarlicVK- P+

Tamasic

Powerful rejuvenative herbRasayana for vata, bone and nerve tissuePowerful detoxifierCleanses ama & Kapha from blood and lymphatics

Soak 2 cloves of garlic in ½ cup of olive oil. Lubricate ears with garlic oil to prevent dryness and infection. Use a garlic tampon with yeast infections. Roast & add to soups when coming down with something.

Increases dullness of mind, increases groundedness – Not for strict yoga practitioners

ParsleyVK- P+

Rich in minerals, vitamins, iron. Warming diuretic. Promotes menstruation. Relieves PMS bloating. Dispels kidney & gall stones.

Take 2 tsp. fresh juice daily to strengthen kidneys & uterus

Acute inflammation of kidneys or female repro. organs