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Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
Nourish Your Body
Ayurveda’s Principles of Nourishment
Cooked foods are generally easier on the digestive
system, and therefore easier to digest, absorb, and assimilate
Lighten heavy foods with spices. This aids digestion, absorption and assimilation. Example: cook oatmeal with fresh ginger root and serve with 1/4-teaspoon ground cardamom
Moisten dry foods to increase absorption and reduce gas and bloating. Example: soak raw seeds in water for a couple hours before adding them to a meal. Or, use hot soup as a
salad dressing
Warm up cold foods to promote nourishment and minimize ama. Warmth typically lightens food, making
it easier to digest. Example: warm raw milk (dairy or plant-based), gently heat it and add spices to it - such as ginger root, cardamom, coriander or saffron. Or, use hot soup as a salad dressing
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
Raw foods digest heavy because they are cooling in
nature. Example: combine some cooked food with some raw –
like a bowl of steaming grains served underneath or on top of a big salad
Fruit is always best eaten alone. Even combining
different fruits (as in a fruit salad) is best avoided when possible.
Example: a bowl of sliced pineapple OR a bowl of sliced mango
Avoid combining concentrated protein sources like meat or fish with dairy, or beans with nuts. Example: Meat is most digestible in a broth with lots of greens.
Combine partial plant-based proteins to create
complete proteins • Combine grains with dairy, seeds or nuts • Combine dairy with grains, seeds or nuts
• Combine seeds and nuts with grains or dairy • Complete plant-based proteins include Spirulina and
Seaweed
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
Tips for Enhancing Daily Nourishment and Digestion
• Chew every bite at least 20 times before swallowing
it. Let it become liquid in your mouth before swallowing • Eat with mindfulness. Chew each mouthful
completely before adding another. Put your fork down between bites. This will help you eat until you are only
3/4 full
• Join your two hands together and form a bowl with them – this is called an “anjali” in Ayurveda. The
amount of food you can fit into your hands is the exact amount of food your stomach can digest with ease at one sitting. Use a bowl or plate that matches the size of your two hands together - to help you portion size appropriately at every meal
• Make your food look good, smell good, and taste
good
• Sit down to eat. Make eating a sacred ritual. Take a
moment before and after you eat to give thanks for your life
• Choose only foods that you know are nourishing
for you
• Add fresh orange peel to tea, over cooked rice or in
salads to build intestinal flora
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
• Spread spice rubs on fish and meats to enhance
flavor and increase protein assimilation. Try coriander and dill on fish. Cumin, tumeric and cardamom on red
meats. Italian spices, coriander and lemon on chicken or turkey
• Add coriander seed to your black pepper grinder. Coriander is a sweet, cooling, neutralizing digestive
regulator. When combined with black pepper, coriander
serves as a gentle ama detox at every meal • Never cook black pepper. Black pepper becomes
carcinogenic when cooked
• Add fresh lemon, lime, or apple cider vinegar to
water at least once a day to gently stimulate digestive fire
• Drink ginger tea (hot or at room temperature)
throughout the day to stimulate sluggish digestion, reduce gas and increase vitality
• Use spices like rosemary, turmeric and cumin seed to change high cholesterol. Spices are mineralizing, activating, carminative enzymes. They relieve stress and help toxins release through the blood
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
VATA Master Food List
Vata = air and ether / dry, cold, light, thin, subtle
General Vata Best Practices:
• Make your meals so wet that you must eat them out of
a bowl • Focus on cooked stews, broths, soups, warm and wet
foods
• Eat fresh, rich, cooked foods with oils and spices • Focus on the tastes of sweet, sour, and salty
• Drink plenty of warm water every day • Take daily probiotics • Add healthy fat to your foods every day • Drink demulcent, nutritive, relaxing, laxative, blood
building, sweet, and pungent herbal teas
• Eat three meals/day – sitting down for each meal without distractions
• Create a daily mindfulness practice that keeps you
grounded and in your body • Trust Yourself/Trust Your Destiny/Develop Positive
Spiritual Beliefs
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
Know To Avoid:
• Cold, dry, raw, crispy, crunchy, carbonated, caffeinated
and astringent foods • Citrus that isn’t sweet - lemon is OK • Most vinegars and pickled foods - apple cider is the
exception. Raw, cultured veggies are OK, too
• Excessive quantities of bread • Popcorn and Corn - fresh, steamed corn on the cob
with ghee or butter is OK
• Iced and frozen foods • Bitter, pungent, and astringent herbs
YES Vegetables:
• Artichoke Hearts, Jerusalem Artichokes, Asparagus,
Avocado, Beets, Burdock Root, Carrots, Cucumber, Eggplant, Jicama, Kale, Leeks, Mustard Greens, Okra, Parsley, Radish, Squash, Pumpkin, Turnip, Watercress, Sweet Potato, Zucchini, Roots
• Cooked Only: Broccoli, Green Beans, Mung Bean Sprouts, Cabbage, Cauliflower, Celery, Chard, Mushrooms, Onions, Peas, Potato, Spinach
YES Fruits:
• Cooked Only: apples, berries, cranberries, kiwi, pears, prunes, dried fruits
• Apricot, Banana, Cherry, Dates, Fig, Red Grapes,
Guava, Mango, Melon, Papaya, Peach, Pineapple, Plum, Tamarind
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
YES Grains:
• Amaranth, Barley, Oats, Quinoa, Rice, Wheat (in small amounts)
YES Legumes:
• Black Beans, Red Lentils, Green Lentils, Mung Beans, Peanuts, Soy Beans (cooked only)
YES Nuts and Seeds:
• Soaked Almonds (with skins removed), Brazil Nuts,
Cashews, Chia Seeds, Coconut, Hazelnuts, Flax Seeds, Macadamia Nuts, Pine Nuts, Pistachio, Poppy Seed, Psyllium, Pumpkin Seeds, Sesame Seeds, Sunflower
Seeds
YES Dairy:
• Butter, Buttermillk, Hard Cheese (Raw), Soft Cheese (Raw), Ghee, Cottage Cheese, Cream, Kefir, Cow’s Milk Goat’s Milk, Sheep’s Milk, Sour Cream, Yogurt
YES Animal Protein:
• Lamb, Red Meat, Bone Broth (all kinds), Chicken, Turkey, Fish, Eggs, Pork
YES Sweeteners:
• Brown Rice Syrup, Fruit Sugars, Local Honey, Jaggery, Maple Syrup, Molasses, Sucanat
YES Spices:
• Anise, Caraway, Asafoetida, Basil, Bay Leaf, Black Pepper, Cardamom, Celery Seed, Cinnamon, Clove, Coriander, Cumin, Dill, Fennel, Fenugreek, Galangal, Garam Masala, Garlic, Ginger, Marjoram, Mustard Seed, Nutmeg, Oregano, Parsley, Rosemary, Saffron,
Sage, Sea Salt, Sumac, Turmeric
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
YES Teas:
• Licorice, Cardamom, Ginger, Cinnamon, Chicory, Slippery Elm, Marshmallow, Ashwaganda, Valerian, Tulsi, and Seaweed
Notes:
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
PITTA MASTER FOOD LIST
Pitta = fire and water / hot, oily, sharp, spreading
General Pitta Best Practices:
• 3 meals/day is ideal. However, eat more frequently
when you need to. Make sure you meet your hunger and fast metabolism
• Eat 50 to 70% cooked foods and 30 to 50% raw foods – you can enjoy more raw foods in warmer months
• Enjoy a cool, hydrating diet rich in fresh juicy fruits, vegetables, and cooling spices
• Focus on foods that are wet, alkaline (the opposite of acidic), unprocessed, and anti-inflammatory
• Focus on the tastes of sweet, bitter, and astringent
• Drink plenty of water with electrolytes every day • Drink aloe vera juice when your fire runs too hot • Add bitter fats to your foods every day – like hempseed
oil and olive oil • Do at least one daily mindfulness practice that helps
you cool down, chill out, relax, and calm your mind • Take days off • Replenish your spirit and energy with play • Get regular exercise
• Take control of and responsibility for your health
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
Know To Avoid:
• Hot, oily, fried, burnt, acidic, excessively spicy, stimulating, and pungent foods
• Pasteurized Dairy and Table Salt • Roasted Nuts and Seeds
• Nightshades – tomato, eggplant, peanuts, paprika, white/gold/brown potatoes, peppers, goji berries (especially if you have joint pain or any chronic inflammation)
• Red meat, bacon, chilies, and raw garlic
• Hot and pungent teas
YES Vegetables:
• Alfalfa Sprouts, Artichoke, Jerusalem Artichoke, Arugula, Asparagus, Avocado, Green Beans, Mung Bean
Sprouts, Broccoli, Cabbage, Cauliflower, Carrot, Celery, Collards, Cucumber, Dandelion Greens, Jicama, Kale, Lettuce, Mushroom, Okra, Cooked Onion, Parsley, Peas, Red and Purple Potatoes, Spinach, Sprouts, Squash,
Sweet Potato, Zucchini
YES Fruits:
• Apple, Blueberries, Cranberries, Dates, Figs, Concord Grapes, Guava, Lime, Mango, Melon, Peaches, Papaya
(in moderation), Pear, Plum, Pomegranate, Tangerine, Watermelon
YES Grains:
• Barley, Oats, Quinoa (in moderation), Basmati Rice,
White Rice, Wheat,
YES Legumes:
• Adzuki, Black Beans, Black Eyed Peas, Chickpeas, Fava Beans, Yellow Lentils, Green Lentils, Lima Beans, Mung
Beans, Pinto Beans, Soy Beans, Split Peas
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
YES Nuts and Seeds:
• Almonds, Chia Seeds, Coconut, Flax Seeds, Psyllium, Pumpkin Seeds, Sunflower Seeds
YES Dairy:
• Butter, Soft Cheese (Raw), Ghee, Cottage Cheese, Cow’s Milk Goat’s Milk, Sheep’s Milk, Yogurt
YES Animal Protein:
• Bone Broth (chicken and fish), Chicken, Turkey, Fish,
Eggs
YES Sweeteners:
• Brown Rice Syrup, Fruit Sugars, Maple Syrup, Sucanat
YES Herbs and Spices:
• Aloe Vera, Cilantro, Cumin, Curry Leaf, Dill, Edible Flowers, Fenugreek Leaf, Fennel, Marjoram, Nutmeg, Parsley, Saffron, Turmeric, Gray Ocean Salt
YES Teas:
• Drink cooling, nutritive, relaxing, blood cleansing herbal teas
• Chamomile, Mint, Chrysanthemum, Fennel, Hibiscus,
Lemon Balm, Lime, Cardamom, Dandelion Root, Marshmallow, Rose, Saffron, Shatavari
Notes:
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
KAPHA Master Food List
Kapha = water and earth / wet, cool, slow, sluggish
General Kapha Best Practices:
• Choose warm, light, dry, cleansing, motivating foods
• Focus on fresh vegetable juices, spicy ingredients, raw foods, and salads
• Eat hot, light, low-fat, spicy, high-fiber foods • Eat 50 to 60% cooked foods and 40 to 50% raw foods
– depending on the season • Focus on the tastes of bitter, pungent, and astringent • Take sour foods when you need to liquefy mucous and
congestion - such as citrus and raw sauerkraut • Drink plenty of warm water with lemon, ginger and
other pungent spices every day • Sip hot tea or mineral-rich broths with meals • Drink aloe vera juice to balance blood sugar and aid full
elimination
• Add flax seed oil or fish oil to your food every day
• Trust your hunger – eat when you feel hungry - and don’t when you’re not
• Engage in a daily practice that moves your body, gets you breathing and ignites your creativity – like
gratitude journaling and brisk nature walks • Balance the nourishment of others with your own • Put yourself first AND share your love
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
• Move your body
• Face difficult situations head on - you can do it • Reach out for support – don’t suppress your feelings
Know To Avoid:
• Sugary, sticky, sweet, salty, fried, heavy, dairy-rich, flour-based, processed foods
• Sugars, Desserts, Table Salt, Bread, Pasta, Dairy, Butter, Oatmeal, Wheat, Sticky Grains, Soy
• Eating late at night and overeating
• Eating in secret, body shame, isolation
YES Vegetables:
• Alfalfa Sprouts, Artichokes, Jerusalem Artichokes, Asparagus, Green Beans, Raw Beets, Bell Pepper,
Broccoli, Brussel’s Sprouts Cabbage, Cauliflower, Chard, Collards, Eggplant, Kale, Raw Leeks, Mushrooms, Mustard Greens, Raw Onion, Parsley, Peas, Radish, Red and Purple Potato, Sea Vegetables, Squash, Watercress, Zucchini
YES Fruits:
• Apple, Apricot, Berries, Cherry, Red Grapes, Grapefruit, Kiwi, Lemon, Lime, Orange, Pears, Pomegranate,
Strawberries, Tangerines
YES Grains:
• Buckwheat, Corn, Millet, Quinoa, Basmati Rice, Rye
YES Legumes:
• Adzuki, Chickpeas, Fava Beans, Kidney Beans, Yellow Lentils, Green Lentils, Lima Beans, Mung Beans, Navy Beans, Pinto Beans, Spicy Tofu, Tempeh (in
moderation)
Nourish Your Body With Ayurveda Bootcamp
© Talya Lutzker and www.talyaskitchen.com
YES Nuts and Seeds:
• Soaked/Sprouted/Dehydrated Almonds, Chia Seeds, Flax Seeds, Poppy Seed, Psyllium, Pumpkin Seeds, Sunflower Seeds, Walnuts
YES Dairy:
• Cottage Cheese, Ghee, Raw Goat Dairy in moderation
YES Animal Protein:
• Bone Broth (poultry and fish), Chicken, Fish, Eggs
YES Sweeteners:
• Frozen Apple Juice Concentrate, Raw Honey
YES Spices:
• Anise, Caraway, Asafoetida, Basil, Bay Leaf, Black Pepper, Cardamom, Celery Seed, Chilies, Cinnamon, Clove, Coriander, Cumin, Dill, Fennel, Fenugreek, Garam Masala, Garlic, Ginger, Marjoram, Mint, Mustard Seed, Nutmeg, Oregano, Parsley, Rosemary, Saffron,
Sage, Turmeric
YES Tea:
• Drink warm, pungent, motivating, blood moving herbal
teas • Chamomile, Cinnamon, Dandelion, Eucalyptus, Ginger,
Lemon, Nettle, Orange Peel, Peppermint
Notes:
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