Once I realized this, I told myself I’d be happy if
I could do even one of those three things; in however small a way, I would
only be helping myself. It works — first, because it’s truly easy. And also because even the
smallest positive action toward self-improvement makes you feel really ,
really good. That in itself adds a pinch of sattva to your being. Often, you’ll
find that if you’re feeling good about yourself, you won’ t even have to
remind yourself to help someone else; you’ll just spontaneously do it. giving ayurveda:  
seven aah-inspiring gift ideas
It’s not how much we give, but how much love we put into giving. — Mother T eresa
Before I discovered Ayurveda, I seldom thought beyond picture frames,
flowers, and cut-glass vases as gifts for my friends and family . Over the
years, however , I have realized that there is no greater joy than giving the
gift of well-being. Birthday or wedding anniversary , holiday season or for
simply no reason — I always, always pick up something that I know will
make my friends and family a little healthier . Bonus: the gift and its
goodness evoke in people a curiosity about Ayurveda — and knowing what
a world of difference Ayurveda can make, I am always happy to share what
I know . The Personal T ouchSome of the most beautiful moments in life come just after you have
given someone a thoughtful gift. The sight of a parent’ s or friend’ s eyes
lighting up, the spontaneous smile that spreads across their face — the
pleasure it brings makes gift-giving something of a selfish act, too! Along with your gift, include a handwritten note about its goodness. You could jot down quotations, make up your own poems (I made up this
one: “Stop that nerve going bang-bang — soothe it down with ylang-
ylang!”), or type some Ayurved ic advice in an old-style font, then print it
out and paste it on the package. Happily , there are scores of heartwarming Ayurvedic gifts you can think
of. Let me share some favorite ones with you. Here’ s hoping these ideas
will change the way you give — for the better , forever . Something Scent-imental
I used to refrain  from presenting perfume to people, thinking the gift
would be forgotten once the scent had evaporated. But now I know that
scent is somethi ng that stays with us; it can be an everlasting gift. And there
is a perfectly scientific explanation for that. Where does a smell go once it has stolen up the nostrils? It trave ls to the
hypothalamus, and to some key areas of the brain that surround it — areas
that process feelings and memories. That is why the fragrance of a rose lifts
the spirits, and the scent of earth just after rain can remind you of happy
long-ago times. In the Ayurvedic world of healing, too, scents have a special place. Sweet orange, fennel, and ylang-ylang have a calming influence; they
pacify the vata dosha. Rose, sandalwood, and lavender bring feelings of
cool restfulness,  which makes them perfect for pleasing a pitta person. And
an unhappy kapha loves to be comforted by eucalyptus, rosemary , and basil. Then there are herbs that can ease away muscle tension and soothe
aching joints. Among the most effective are nutmeg, basil, spearmint,
camphor , pine, and peppermint. That is why healing with natural aroma is
an integral part of A yurveda. Give a Gift of Ser enityPick and pack a favorite essential oil, an aroma diffuser , or an herbal
neck-wrap. Stitch a cheerful cushion and fill it with healing, fragrant herbs. A tip for making your gift of oils extra special: read some good books on
the healing properties of differen t oils, then try blending them for maximum
benefit (see resources for some recommendations). Blended in the right
proportions, essential oils yield syner gistic benefits and balance each other
out. Attach a note about how you discovered that ylang-ylang complements
rose, or why rosemary and lavender make perfect companions. Thus
prepared, your gift will give a lot of pleasure — not only to your friends,
but also to you. Ah, the alchemy of aroma! Bottled Bliss
Pure, organic, cold-pressed sesame oil makes a thoughtful gift —
particularly for those who can obviously use some lubrication on their skin. Observe the skin texture of your family and friends. Parched, thirsty skin
will love being treated to a deep moisturizing massage. Then there’ s another kind of massage that needs no oil. Dry massage is
a great way to exfoliate skin and boost sluggish circulation. Done regularly ,
this energizing massage can reduce the cottage-cheese appearance of
cellulite. How about giving your friend a pair of raw silk gloves for
performing a dry self-massage? A Jugful of Joy
There are things  in life that one doesn’ t usually think about. Your glass
of water , for instance. You notice the water , but the glass itself is just a
container . Some years ago, when I was staying with an aunt back in India, I
noticed that she observed a nightly ritual. She would fill a copper jug with
water and leave it overnight. Then, in the morning, she would pour herself
two glasses of water from that jug. I thought she loved her copper jug
simply because it was so pretty . Then she told me that leaving the water
overnight in that jug enriched the fluid with the goodness of copper . It
helped reduce acidity , improve digestion, and enhance the body’ s ability to
assimilate food better . So distribute health by the glassful: give your friends a copper cup.A Basket of Apples
Your friend has been missing breakfast. She often looks tired and
distracted. Or maybe she has just been working too hard these past few days
to pay attention to her health. Put her back on the path to radiance: give her
some apples or pears. Buy fresh, organic, sweet fruit. Make a bundle of
cloves, and jot down the recipe for stewed apple/pear (see chapter 9, where
you’ll also find information on how a stewed fruit makes the perfect start
for a day). A Sachet of Spice
If your friend’ s idea of a spice box is the salt and pepper shakers,
introduce her to the wonder of Ayurvedic spices. To begin with, introduce
her to the queen of spices: turm eric. In its solid form, turmeric looks like
twisted yellow sticks. In India, many housewives like to grind it fresh each
time they use it. But you could also buy good-quality turmeric in an Asian
grocery store. Attach a recipe for cooking with turmeric, adding
information on how it helps boost the immune system, flush out toxins, and
aid digestion. If your friend finds her new-look yellow veggies and curries appetizing,
gradually introd uce her to other stars in the Indian spice box: cumin,
coriander , cardamom, and more. A Gift of Ser eni-tea! Ayurvedic practice includes avoiding such caffeinated drinks as coffee
and tea. They are thought to overstimulate the mind and, taken in excess,
disturb the balan ce of the doshas. Herbal teas, on the other hand, pack both
flavor and healing qualities. The sweetness of licorice calms vata and pitta. Teas containing rose petals cool the pitta dosha, and those with cloves perk
up a lethargic kapha. In general, Ayurvedic herbal teas zap fatigue, relax the
mind, and calm the senses. Tea flavors like mint, lemon balm, and jasm ine
are so delectable that your friends can also try using them to flavor sauces
and fruit-based desserts. You should be able to find some good herbal tea
brands in natural food stores . Maharishi Ayurveda also makes some
gourmet mind-body beverages for balancing each dosha type. (See
resources for buying information. )For the Thought Gourmet
To me, one of the most precious gifts is the gift of beautiful words: a
collection of love poems, recipes, or short stories; a book of quotations; a
life-changing novel; an inspirin g book on natural healing. Choose from
among some truly sensitive works that you have read and loved, books
written with a sincerity that awakens the body’ s natural intelligence,
stimulates the mind, and soothe s the spirit. Giving away good health need
not cost you a fortune. You could create a handmade booklet that is filled
with health tips, recipe ideas, and beautiful pictures cut from old magazines. I wish you a fulfilling lifetime of living and giving the priceles s gift of
Ayurveda! OceanofPDF .comBCHAPTER 14
surfing the ayurvedic ocean
Each today , well-lived, makes yester day a happy dr eam and tomorr ow a
vision of hope. Look, ther efore, to this one day , for it and it alone is life. — Sanskrit poem
efore typing the first word of this book, I wanted to know what a reader
would want from  it. So I asked some friends to list their expec tations. This was a diverse group of people; some had never heard of Ayurveda,
others knew the definition but not much more, and still others  had dipped
their toes into the Ayurvedic waters but had hastily withdrawn  them when
they encountered the Sanskrit terminology . Here’ s a sampling of what they
said:
•   “I’d like to see a book that doesn’ t use any of those confusing
terms.”
•   “I want to know whether Ayurveda can help me live a health ier life
— and if yes, how . In plain English, please.”•   “I cannot tell Ayurveda from chelation therapy , acupressure, and
yoga. Please enlighten.”
And so on. I hope I have been able to write this book to the satisfaction of most of
my friends. For those, however , who still feel that Ayurvedic terminology
gets in the way of making it easily approachable, I have this to say: I
understand your wariness completely . For me, the journey toward Ayurveda posed fewer obstacles, for I had
some basic advantages. Ayurveda and I were born in the same country . Hindi, a language derived from Sanskrit, is my mother tongue. My parents
— and, more than them, my grandparents — understood Ayurveda by
instinct. Hence, I grew up hearing the proverbial wisdom of the Indian village. Some of those proverbs were gems in rhyme — so succinct and so wise that
they’re written in my mind with indelible ink. For example, my grandfather
used to say, “A person who has a bowel movement once a day is a yogi
[ascetic]. One who has it twice a day is a bhogi  [taker of life’s pleasures]. And one who has it thrice a day is a rogi [sick person].”
My grandmothe r would not let us eat cucumber salad in the evening,
reciting this haiku-like poem:
Kheera  
Subah ko heera  
Din mein kheera  
Raat mein peera. It means, “A cucumber eaten in the morning has the goodness of a
diamond, in the afternoon it has the benefits of cucumber , and in the
evening, it is a source of pain.”
Lunch was always given the highest priority . Come noon, my mother
would want us to abandon anything we were doing — be it a math problem
or a game — saying, Pehle pet pooja, phir kaam dooja (“first worship your
stomach, then attend to other things”).I don’t know how long ago these sayings were actually coined, or
whether they came from Ayurvedic tradition at all. Whatever their origin,
they later helped me understand Ayurveda and its aphorisms without feeling
too surprised or skeptical. “Rise  early .” “Scrape your tongue.” “Don’ t read
while eating.” These admonitio ns had always been part of my life; they
were locked in my DNA, so to speak. Even so, when I studied Ayurveda more formally it was somewhat of a
daunting prospe ct. There were things that intimidated me about this system
of healing:
•   Its age. Ayurveda is, at the very least, more than 5,000 years old
(some say it is a 10,000-year -old tradition, others say there’ s no way
of knowing how old it really is). But even 5,000 years is a
significant perio d of time, considering that we can barely visualize
life as it must have been as recently as one hundred years ago. •   Its scale. Ayurvedic knowle dge comes to us from comprehensive
texts called samhitas  and nighantus. Each one is an ocean in itself,
and ancient Ayurvedic sages were prolific writers. Sage Atreya
alone wrote 46,500 verses, all in Sanskrit — a language so scholarly
that it is hard even for an Indian to learn. •   Its terminology . Doshas, dhatus, gunas — would I be able to wade
through the vocabulary? •   Its complexity . Ayurvedic healers seemed to have had dozens of
guidelines on every little thing. Drinking water , for instance: don’t
drink ice-cold water; don’t drink  warm water , either , if you’re a pitta
type; spice your water with cumin if you’re a kapha type, and fennel
if you’re a vata; and so on. But I am happy to say that my doubts and fears dissolved stead ily. The
more I studied Ayurveda, the more it resonated with my childhood years. Soon, I came to a delightful conclusion: Ayurvedic wisdom, in its purest
essence, was a distilled version of my grandparents’ admonitions. From that epiphanic moment on, I was able to see Ayurveda as the
majority of Indian people see it. In India, most people don’t study
Ayurveda. They live it in simple ways. When a child has a cold, her mother
will steep some holy basil leaves in boiled water and have the child sip it atregular intervals . A sore throat is soothed with crushed black pepper stirred
into honey. Food  is cooked fresh , lavished with spices and herbs , then eaten
hot. Because a daily bath is cleansing and healthy , many people accord it
the status of a religious ritual — they will say their prayers and eat their
first morsel of the day only after a bath. In these small ways, they live
Ayurveda. Even massage is an integral part of life in India; barbers-cum-masseurs
are a common sight. Identifiable by the tool kit they carry , these
barber/masseurs can be hailed on the streets. All they have to do is find a
shady tree in the vicinity , and lo! A folding chair is pulled out, the kit is
opened, and, a neat shave later, a relaxing head massage calle d champi  is
under way. At the other end of the spectrum are expensive herbal massage
parlors, whose popularity is rising by the minute. I hope that this book has helped you recognize that you can live
Ayurveda, too. In my own life, Ayurveda is a major influence; but I admit that my
routine is often less than exemplary . There are times when I misuse my
body — by going to bed late, watching TV too long, or slum ping in my
chair . When I’m rushed, I grab a muffin instead of stewed fruit. And I’m
not abov e temper tantrums and arguments. But then, I don’t allow these
slipups to make  me feel unduly  guilty , because I know that Ayurveda does
not mean constantly judging or berating oneself. On the plus side, studying Ayurveda has made me give up carbonated
sodas, canned beans, and bleached flour . I haven’ t tasted leftov er food for
many years now. I try not to bear a grudge. I’m learning to give people their
space. And I have certainly grown more intuitive about my own body/mind
needs. Yet being a devotee of Ayurveda hasn’ t meant that I never see an
allopathic doctor . In fact, Ayurveda works wonderfully with Western
medicine as a complementary — or, more accurately — an integrative
system of healing. If a vaidya thinks that your blood pressure is dangerously
high or that you have a suspicio us lump, you will probably be encouraged
to see an allopathic doctor . And if a W estern physician combines knowledgeof modern medicine with the timeless wisdom of Ayurveda, the result can
be an ideal healer . Happily , several W estern physicians are doing this today . That said, one thing is for sure:  if you live Ayurveda in your daily life,
you might not need to see a doctor — any doctor — at all, or at least not
often. I said in the beginning of this book that, to me, Ayurveda is an ocean —
not just because  it is so deep and vast, but also because it gives so many
different things to different people. Ships sail across its bosom. Divers
plunge in to look for treasures. Tourists stroll its beaches and heal
themselves with its mist, its brilliant sunsets, its stillness. Take from the A yurvedic ocean what you can. Even its tiniest pearls will
make you richer . Let me leave you with a blessing that was meant quite literally in
ancient India, because Ayurve dic sages believed that we humans were
programmed to live at least a century:
Shatayu bhavah! (May you live a hundred years!) OceanofPDF .comAPPENDIX
dosha-wise food guide
These ar e basic guidelines only and ar e not intended to cover all possible
food choices. vata
General Guidelines
•   You are slim and light in build, so you can afford to eat in good
quantities. Just make sure you don’t eat more than you can digest
with ease. •   If you are trying to appease your vata, very few dairy produ cts are
off limits for you. So include butter , cheese, and milk in your diet. •   Unlike Kaph a, which should avoid sweeteners, wiry vatas do well
to get some sweeteners in their diet. But remember , moderation is
the key . •   If your vata is strong, you already have plenty of dryness in your
system. You need moist, sweet, luscious fruits, so eat dried fruits
very sparingly . Avoid too much sun.•   Sweet, mois t vegetables are excellent for balancing vata. In their
raw form , they won’ t do you much good, so eat them cooked. Avoid
gas-causing beans and vegetables such as broccoli and cauliflower
in large quantitie s, for bloating and gas are associated with the “air”
quality of vata. •   Most spices and nuts will do you good. For those you need to avoid,
consult the list below . •   Balance the dryness of vata by using good-quality oils, both
externally and in your cooking . Almost every oil works for this
dosha. fruits
Friendliest Avoid
Apples (cooked)  
Applesauce  
Apricots  
Avocados  
Bananas  
Berries  
Cherries  
Coconut  
Dates (fresh)  
Figs (fresh)  
Grapefruit  
Grapes  
Kiwi  
Lemons  
Limes  
Mangoes  
Melons  
Olives (black)  
Oranges  
Papaya  
Peaches  Apples (raw)  
Cranberries Dates (dried)  
Figs (dried)  
Olives (green)  
Pears  
Pomegranates  
Prunes (dried)  
Raisins (dried)  
WatermelonPineapple  
Plums  
Prunes (soaked)  
Raisins (soaked)  
Rhubarb  
Strawberries  
Tamarind
vegetables
FriendliestEat in  
ModerationOkay if Eaten
RarelyAvoid
Asparagus  
Beets  
Cabbage
(cooked)  
Carrots  
Cilantro  
Cucumber  
Fennel  
Garlic  
Green
beans  
Okra  
Parsnips  
Peas
(cooked)  
Pumpkin  
Rutabaga  
Sweet
potatoesCauliflower
(cooked)  
Daikon radish
(cooked)  
Jerusalem
artichoke  
Leafy greens  
Lettuce  
Mustard greens  
Onions
(cooked)  
Parsley  
SpinachBeet greens  
Corn  
Horseradish  
Tomatoes
(cooked)Artichoke  
Bitter melon  
Broccoli  
Brussels sprouts  
Cabbage (raw)  
Cauliflower (raw)  
Celery  
Eggplant  
Kale  
Kohlrabi  
Onions (raw)  
Peppers (sweet and
hot) 
Potatoes (white)  
Prickly pear (fruit
and leaves)  
Radishes (raw)  
Turnips  
Wheat-grass sproutslegumes
FriendliestEat in  
ModerationAvoid
Mung beans (whole bean)  
Mung dal (split mung
bean)  
Tur dal (split yellow
lentils)  
Urad dal (split black
lentils)Lentils
(red)  
Soy milk  
Soy sauce  
TofuAdzuki beans  
Black beans  
Black-eyed peas  
Chickpeas (garbanzo
beans)  
Kidney beans  
Lentils (brown)  
Lima beans  
Navy beans  
Peas (dried)  
Pinto beans  
Soybeans  
Soy flour  
Soy powder  
Split peas  
Tempeh  
White beans
dairy products
FriendliestEat in  
ModerationAvoid
Butter  
Buttermilk  
Cheese
(soft)  
CottageCheese (hard)  
Ice cream  
Sour cream  
Yogurt (diluted and
spiced)Cow’ s milk (powdered)  
Goat’ s milk (powdered)  
Yogurt (plain, frozen, or with
fruit)cheese  
Cow’ s milk  
Ghee  
Goat cheese  
Goat’ s milk
grains
FriendliestEat in  
ModerationOkay if
Eaten Rar elyAvoid
Durum
wheat flour  
Oats
(cooked)  
Pancakes  
Quinoa  
Rice (all
kinds)  
WheatAmaranth Pasta  
Polenta  
Rice cakesBarley Bread (with
yeast)  
Buckwheat Cereal (cold,
dry, or puf fed) 
Corn  
Couscous  
Crackers  
Granola  
Millet  
Muesli  
Oat bran  
Oats (dry)  
Rye 
Sago  
Spelt  
Tapioca  
Wheat bran
beverages
Friendliest Drink in
ModerationOkay if
DrunkAvoidRarely
Almond milk  
Aloe vera juice  
Apple cider  
Apricot juice  
Berry juice (except
for cranberry)  
Carrot juice  
Chai (hot spiced
milk)  
Chamomile tea  
Cherry juice  
Clove tea  
Grain “cof fee” 
Grape juice  
Grapefruit juice  
Lemonade  
Mango juice  
Orange juice  
Papaya juice  
Peach nectar  
Pineapple juice  
Rice milk  
Sour juicesSoy milk (hot
and well-spiced)Basil tea  
Cinnamon
tea 
Jasmine tea  
Lemon balm
tea 
Prune juice  
Tomato juiceApple juice  
Black tea  
Caffeinated
beverages  
Carbonated
drinks  
Chocolate
milk 
Coffee 
Cold dairy
drinks  
Cranberry
juice  
Ginseng tea  
Hibiscus tea  
Iced tea  
Icy cold
drinks  
Mixed
vegetable
juice  
Pear juice  
Pomegranate
juice  
Soy milk
(cold)  
Vegetable
bouillon
nuts
Friendliest, but Best in AvoidModeration
Almonds  
Black walnuts  
Brazil nuts  
Cashews  
Hazelnuts  
Macadamia nuts  
Pecans  
Pine nuts  
Pistachios  
WalnutsNone
seeds
Friendliest Avoid
Flax 
Pumpkin  
Sesame  
SunflowerPopcornoils
Friendliest External Use Only Avoid
Ghee  
Olive  Coconut  
AvocadoFlaxseedSesame  
Most other oils
sweeteners
Friendliest Okay if Used Rar elyAvoid
Barley malt  
Fructose  
Fruit-juice concentrate  
Honey (raw and not processed)  
Jaggery  
Molasses  
Rice syrup  
TurbinadoMaple syrup White sugar
pitta
General Guidelines
•   Balance an aggravated pitta with sweet dairy products such as milk,
butter , and ghee. Avoid such sour dairy products as yogurt, cheese,
sour cream, and buttermilk. •   You are a fiery dosha, so sweeteners of almost all kinds are great for
balancing you out. Go slow on honey and molasses, though. •   Coun ter the heat of pitta with sweet, ripe, juicy fruits. Stay away
from sour fruits . Similarly , avoid vegetables that are hot (peppers,
for instance), sour, or pungent. Favor those that are mild, sweet,  and
bitter . •   Certa in spices can inflame an already strong pitta. You can imagine
the effect chili peppers and cayenne would have on you, for
instance. In general, Ayurveda recommends that this dosha usespices in moderation. Some spices with cooling properties —
coriander , cardamom, and fennel, to name a few — are fine. fruits
FriendliestEat in  
ModerationOkay if Eaten
RarelyAvoid
Apples (sweet)  
Applesauce  
Apricots (sweet)  
Avocados  
Berries (sweet)  
Cherries (sweet)  
Coconut  
Dates  
Figs 
Grapes (red and
purple)  
Mangoes (ripe)  
Melons  
Olives (black)  
Oranges (sweet)  
Pears  
Pineapple (sweet)  
Pomegranates  
Prunes  
Raisins  
WatermelonLimes
PapayaKiwi Apples
(sour)  
Apricots
(sour)  
Bananas  
Berries
(sour)  
Cherries
(sour)  
Cranberries  
Grapefruit  
Grapes
(green)  
Lemons  
Mangoes
(green)  
Olives
(green)  
Oranges
(sour)  
Peaches  
Persimmons  
Pineapple
(sour)  
Plums (sour)  
Rhubarb  Strawberries  
Tamarind
vegetables
FriendliestEat in  
ModerationOkay if Eaten
RarelyAvoid
Artichoke  
Asparagus  
Beets (cooked)  
Broccoli  
Brussels sprouts  
Cabbage  
Carrots (cooked)  
Cauliflower  
Celery  
Cilantro  
Cucumber  
Fennel  
Green beans  
Jerusalem
artichoke  
Kale  
Leafy greens  
Lettuce  
Okra  
Parsley  
Parsnips  
Peas 
Peppers (sweet)  
Potatoes (white)  
Sweet potatoesCarrots
(raw)Corn  
Eggplant  
Kohlrabi  
Spinach (cooked)Beet greens  
Beets (raw)  
Daikon
radish  
Garlic  
Green chilies  
Horseradish  
Mustard
greens  
Onions (raw)  
Peppers (hot)  
Radishes  
Spinach
(raw)  
Tomatoes  
Turnip
greens  
Turnipslegumes
FriendliestOkay Once in a
WhileAvoid
Adzuki beans  
Black beans  
Black-eyed peas  
Chickpeas (garbanzo
beans)  
Kidney beans  
Lentils (brown and
red) 
Lima beans  
Mung beans (whole
bean)  
Mung dal (split  mung
bean)  
Navy beans  
Peas (dried)  
Pinto beans  
Soybeans  
Soy cheese  
Soy milk  
Split peas  
Tofu 
White beansSoy flour  
Soy powderSoy sauce  
Tur dal (split yellow
lentils)  
Urad dal (split black
lentils)
dairy products
FriendliestOkay Once in a
WhileAvoidButter (unsalted)  
Cheese (soft, not
aged, unsalted)  
Cottage cheese  
Cow’ s milk  
Ghee  
Goat cheese (soft
and unsalted)  
Goat’ s milk  
Ice creamYogurt (freshly made
and diluted)Butter (salted)  
Buttermilk  
Cheese (hard)  
Sour cream  
Yogurt (plain, frozen,
or with fruit)
grains
FriendliestOkay if Eaten
RarelyAvoid
Amaranth  
Barley  
Cereal (dry)  
Couscous  
Crackers  
Durum wheat flour  
Granola  
Oat bran  
Oats (cooked)  
Pancakes  
Pasta  
Rice (basmati, white,
wild)  
Rice cakes  
Sago  
Spelt  
Tapioca  Muesli  
Polenta  
Rice (brown)Bread (with
yeast)  
Buckwheat  
Corn  
Millet  
Oats 
Quinoa  
RyeWheat  
Wheat bran
beverages
Friendliest Drink in Moderation Avoid
Almond milk  
Aloe vera juice  
Apple juice  
Apricot juice  
Berry juice (sweet)  
Black tea  
Blackberry tea  
Chamomile tea  
Cherry juice  
(sweet)  
Cool dairy drinks  
Grain “cof fee” 
Grape juice  
Mango juice  
Mixed vegetable  
juice  
Peach nectar  
Pear juice  
Pomegranate juice  
Prune juice  
Rice milk  
Soy milk  
Vegetable bouillonChai (hot spiced milk)  
Cinnamon tea  
Orange juiceApple cider  
Berry juice (sour)  
Caffeinated  
beverages  
Carbonated drinks  
Carrot juice  
Cherry juice  
(sour)  
Chocolate milk  
Coffee 
Cranberry juice  
Ginger tea (dry)  
Ginseng tea  
Grapefruit juice  
Iced drinks  
Iced tea  
Lemonade  
Papaya juice  
Sour juices  
Tomato juice
nutsFriendliest Avoid
Almonds (soaked and peeled) Almonds (with skin)  
Black walnuts  
Brazil nuts  
Cashews  
Hazelnuts  
Macadamia nuts  
Pecans  
Pine nuts  
Pistachios  
Walnuts
seeds
Friendliest Okay Once in a While Avoid
Flax 
Popcorn (no salt, buttered)  
Psyllium  
SunflowerPumpkin Sesameoils
Friendliest (for Internal and
External Use)External Use
OnlyAvoid
Canola  
Flaxseed  Avocado  
CoconutAlmond  
Apricot  Ghee  
Olive  
Primrose  
Soy 
Sunflower  
WalnutCorn  
Safflower  
Sesame
sweeteners
Friendliest Okay if Used Rar ely Avoid
Barley malt  
Fructose  
Fruit-juice concentrate  
Maple syrup  
Rice syrup  
TurbinadoHoney (raw and not processed)  
White sugarJaggery  
Molasses
kapha
General Guidelines
•   Low-fat milk balances kapha. Make sure you consume it in the way
it should be: boiled, then cooled to room temperature. Adding a
pinch or two of turmeric before boiling reduces the kapha-
generating qualities of even whole milk. •   Kapha is a heavy dosha. Balance it with such light fruits as apples
and pears. Stay away from heavy , juicy , sour fruits. Most vegetables
are good for you, except those that are seen as “sweet” — cucumber
and tomatoes, for instance. •   Kapha is already rich in “sweetness,” so it does not need  sugar -
based products. Y our sweetener of choice should be honey .•   Beans are generally good for kapha, but nuts can aggravate the
heaviness of this dosha; eat them as sparingly as possible. Most
grains will benefit you, but avoid eating too much wheat or rice,
which can increase mucus production and make you feel heavier . •   Rejoice! There is almost no spice that you cannot consume in
abundance. “Hot” spices such as cayenne and black pepper flush out
mucus, thus balancing kapha. Even mild spices will help you digest
and assimilate your food better . fruits
FriendliestEat in  
ModerationOkay if Eaten
RarelyAvoid
Apples  
Applesauce  
Apricots  
Berries  
Cherries  
Cranberries  
Peaches  
Pears  
Persimmons  
Pomegranates  
Prunes  
RaisinsFigs (dried)  
Grapes  
Lemons  
Limes  
StrawberriesMangoes Avocados  
Bananas  
Coconut  
Dates  
Figs (fresh)  
Grapefruit  
Kiwi  
Melons  
Olives (black or
green)  
Oranges  
Papaya  
Pineapple  
Plums  
Rhubarb  
Tamarind
Watermelon
vegetablesFriendliest Avoid
Artichoke  
Asparagus  
Beet greens  
Beets  
Broccoli  
Brussels sprouts  
Cabbage  
Carrots  
Cauliflower  
Celery  
Cilantro  
Corn  
Daikon radish  
Eggplant  
Fennel  
Green beans  
Green chilies  
Horseradish  
Jerusalem artichoke  
Kale  
Kohlrabi  
Leafy greens  
Lettuce  
Mustard greens  
OkraCucumber  
Squash (winter)  
Sweet potatoes  
Tomatoes (raw)  
Zucchini
legumes
FriendliestEat in  
ModerationAvoid
Adzuki beans  Mung beans (whole Kidney beans  Black beans  
Black-eyed peas  
Chickpeas (garbanzo
beans)  
Lentils (red and
brown)  
Lima beans  
Navy beans  
Peas (dried)  
Pinto beans  
Soy milk  
Split peas  
Tur dal (split yellow
lentils)  
White beansbeans)  
Mung dal (split mung
bean)  
Tofu (hot)Soybeans  
Soy cheese  
Soy flour  
Soy powder  
Soy sauce  
Tofu (cold)  
Urad dal (split black
lentils)
dairy products
FriendliestEat in  
ModerationOkay if
Eaten
RarelyAvoid
Cottage cheese
(from skimmed
goat’ s milk)  
Goat’ s milk
(skimmed)  
Yogurt (skimmed
and diluted)Buttermilk  
Ghee  
Goat cheese
(unsalted and
not aged)Butter
(unsalted)Butter (salted)  
Cheese (soft
and hard)  
Cow’ s milk  
Ice cream  
Sour cream  
Yogurt (plain,
frozen, or with
fruit)
grainsFriendliest Eat in  
ModerationOkay if Eaten
RarelyAvoid
Barley  
Buckwheat  
Cereal (cold, dry,
or puf fed) 
Corn  
Couscous  
Crackers  
Granola  
Millet  
Muesli  
Oat bran  
Oats (dry)  
Polenta  
Rye 
Tapioca  
Wheat branAmaranth  
Durum wheat
flour  
Quinoa  
Rice
(basmati,
wild)  
SpeltPasta  
Rice cakesBread (with
yeast)  
Oats (boiled)  
Pancakes  
Rice (brown,
white)  
Wheat
beverages
FriendliestDrink in
ModerationAvoid
Aloe vera juice  
Apple cider  
Apricot juice  
Berry juice  
Black tea (spiced)  
Blackberry tea  
Carrot juice  
Chamomile tea  Apple juice  
Chai (hot spiced
milk)  
Pineapple juiceAlmond milk  
Carbonated
drinks  
Cherry juice
(sour)  
Chocolate milk  
Coffee 
Cold dairy drinks  Cherry juice (sweet)  
Chicory  
Cinnamon tea  
Cranberry juice  
Grain “cof fee” 
Grape juice  
Mango juice  
Peach nectar  
Pear juice  
Pomegranate juice  
Prune juice  
Soy milk (hot and well-
spiced)Grapefruit juice  
Iced tea  
Icy cold drinks  
Lemonade  
Marshmallow tea  
Orange juice  
Papaya juice  
Rice milk  
Sour juices  
Soy milk (cold)  
Tomato juice
nuts
Friendliest Okay Once in a While Avoid
Charoli Almonds (soaked and peeled) Black walnuts  
Brazil nuts  
Cashews  
Hazelnuts  
Macadamia nuts  
Pecans  
Pine nuts  
Pistachios  
Walnuts
seeds
Friendliest Eat in Moderation Avoid
Chia  Flax SesamePopcorn (no salt, no butter) Pumpkin  
Sunflower
oils
Friendliest, but Use
(Internally) in SmallExternal
Use OnlyOkay if
RarelyAvoidAmounts Used
Almond  
Canola  
Corn  
Ghee  
SunflowerSesame Flaxseed Apricot  
Avocado  
Coconut  
Olive  
Primrose  
Safflower  
Sesame
(internal
use) 
Soy
Walnut
sweeteners
Friendliest Avoid
Fruit-juice concentrate  
Honey (raw and not processed)Barley malt  
Fructose  
Jaggery  
Maple syrup  
Molasses  
Rice syrup  
Turbinado  
White sugar
OceanofPDF .comglossary
Abhyanga: daily self-massage
Agad T antra: toxicology
Agni: “fire,” the force that governs digestion and metabolism
Ahara Shakti: appetite and digestive capacity
Akash: sky , ether
Alochaka: “criti c” — the fire that can “criticize,” or in another sense,
“perceive” visually
Alochaka pitta: subdosha located in the eyes and governs vision
Ama: undigested toxic matter
Amla: the sour taste
Ananda: bliss
Apana: downward moving
Apana vata: subdosha that resides in the nether regions and regulates the
flow of waste, ejaculate, and menstrual fluid
Arjuna: a key A yurvedic herb that heals the emotional aspect of the heart
Artha: money; also, the responsibility to earn money
Asafetida: a strongly aromatic spice used in Indian cooking
Asana: a yoga pose
Ashwagandha: a key Ayurvedic herb that is an effective weap on against
physical fatigue
Asthi: bone
Atta: chapati flourAvalambaka kapha: from avalamb,  “support,” thus the form of water that
gives support; this subdosha supports all other subdoshas and protects
the heart and lungs and strengthens the muscles
Bal Chikitsa: pediatrics
Basti: herb-based enemas that are a crucial cleansing stage in panchakarma
therapy
Beej-bhoomi: seedbed; in Ayurvedic terms, dosha imbalances make the
body a beej-bhoomi for disease to grow
Bhakti yoga: a form of yoga that teaches how to attain bliss through
worship
Bheda: last stage of disease, when it becomes chronic
Bhrajaka: means “to dif fuse” or “spread”
Bhrajaka pitta: subdosha that gives the skin radiance
Bodhaka: from bodh,  meaning “awareness”
Bodhaka kapha:  from bodh,  “awareness,” therefore Bodhak a kapha means
the form of water that helps us perceive taste — the first stage of
digestion; this subdosha helps us discriminate strong and subtle flavors
Brahmi: a key A yurvedic herb that enhances mental capacities
Chapati: griddle-cooked Indian bread
Charaka: the most revered A yurvedic physician of ancient times
Charaka Samhita:  Charaka’ s treatise on A yurvedic healing
Chatai: straw mat
Darshana: observation; the first stage in A yurvedic diagnosis
Dharma: religion, religious duty
Dhatu: tissue
Dhi: acquisition of knowledge
Dhriti: retention of knowledge
Dincharya: daily routine
Dosha: an individual’ s body and personality type
Dravyaguna: A yurvedic pharmacology
Garam masala: a hot spice mix, available in Asian grocery stores
Ghee: clarified butter
Graha Chikitsa: psychiatryGunam: inner beauty
Gunas: qualities, either physical or abstract
Hatha yoga: a form of yoga in which exercises or poses called  asanas are
practiced
Jaggery: an unrefined brown sugar made from palm sap
Jal: water
Jatharagni: digestive fire
Jnana yoga: a form of yoga that uses the intellect to help understand the
self
Kama: pleasure
Kapha: one of the three doshas; kapha is responsible for body structure
Karma: actions
Karma yoga: a form of yoga that teaches unselfish action
Kashaya: the astringent taste
Katu: the bitter taste
Kaya Chikitsa: internal medicine
Kheer: Indian rice pudding
Khichari: a rice and lentil dish
Kledaka kapha: the form of water that moistens; this subdosha controls the
enzymes and juices that are involved in the digestive process
Lassi: diluted yogurt drink that aids digestion and cools the system
Lavana: the salty taste
Madhura: the sweet taste
Majja: bone marrow
Mamsa: muscle
Mantra yoga: a form of yoga that teaches how to use sound and speech to
attain bliss
Marmas: 107 vital connecting points between mind and body
Matra: the quantity of food that is ideally suited to an individual
Matrakala: one-third of a second
Meda: fatty tissue
Moksha: the attainment of bliss
Mung dal: a yellow lentil that is light and nutritiousNasya: Medicated oil used to clean the nasal passages
Nighantu: an Ayurvedic treatis e Ojas (pronounced with a hard “j”): the
subtle essence of ener gy
Pachaka: pertaining to digestion
Pachaka pitta: from pachan,  “digestion,” subdosha that influences
digestion, assimilation, and metabolization of food
Panchakarma: seasonal rejuvenation therapy that uses five cleansing
actions (emesis, purgation, enemas, nasal cleansing, and blood
purification) to detoxify the body
Paneer: homemade cottage cheese (Indian-style)
Pitta: the dosha that regulates metabolism
Pragya aparadh: literally “a mistake of the intellect,” eg. refers to the
body’ s innate intelligence being compromised
Prakopa: the second phase of disease, in which toxins increase and doshas
are aggravated
Prakriti: the basic dosha type or constitution with which a person is born
Pramana: state of physical development in proportion to a person’ s age
Prana: life force, consciousness
Prana vata: from prana,  “life force”; chief subdosha, located in the head,
heart, chest, and sense organs and governs vision, hearing, smell, taste,
creative thinking, and enthusiasm
Pranayama: a breathing exercise geared toward regulating life force
Prasara: the third phase of disea se, in which the disease spreads  throughout
the body
Prashna: questioning; a step in A yurvedic diagnosis
Prithvi: earth
Raita: a cool dish made by stirring chopped fruit or vegetables into plain
whisked yogurt
Rajas: the guna or quality that moves us to take action
Raja yoga: a form of yoga that teaches royal qualities to put an end to
worldly miseries and attain bliss
Rakta: blood tissue
Ranjaka: that which colorsRanjaka pitta: subdosha that governs the liver, spleen, and stomach and
gives healthy blood its rich red color
Rasa: taste; Ayurveda recognizes six primary rasas, or tastes. Taken
literally , it means “essence” as well as “fluid”
Rasayana: a healing food that balances both body and mind
Rig-V eda: the oldest Indian text
Roopam: outer or physical beauty
Sadhaka: the fire that helps us recognize the truth or reality , from the root
sadh,  meaning “to accomplish” or “to realize”
Sadhaka pitta: heart-based subdosha that metabolizes thought and feeling
Sadhu: wandering mendicants who spend their days meditating,
worshipping, visiting pilgrimage centers across India, and seeking
alms
Samana: balance or equalizing
Samana vata: subdosha residing  in the midsection of the body , including
the navel, stomach, and small intestine
Samanvaya: balance
Samhanana: assessment of a person’ s physical build
Samhita: compilation
Sanchaya: accumulate
Sanskrit: the language of ancient India
Sara: assessment of a person’ s hair , skin, eyes, and voice
Sat chit ananda: purity of soul and total bliss
Satmya: assessment of a person’ s habits
Sattva: the highest guna, or quality of the mind
Shalakya T antra: eye, ear , nose, and throat treatment
Shalya T antra: sur gery
Shirodhara: a luxurious step during panchakarma in which a continuous
stream of oil is poured on the forehead for about thirty minutes
Shrotas: bodily channels
Shukra: reproductive
Sleshaka kapha: from the root word slish,  which means to be moist or
sticky; this subd osha is located in the joints and is responsible for their
integrity and movementSmriti: the ability to recall what has been learned
Sparsha: touch, one of the stages in an A yurvedic diagnosis
Sthanasamsarya: the fourth stage of disease, in which toxins get localized
Susruta Samhita:  an ancient treatise, mainly on sur gery, written by Susruta
Swastha: the Sanskrit word for “healthy”
Swedana: an herb-infused steam  bath that opens up the channels of healing
during panchakarma
Tamas: one of the three behav ioral doshas, associated with inaction and
making unwise choices
Tantra yoga: a form of yoga that teaches how to attain bliss using certain
ancient Hindu scriptures
Tarpaka: from tripti,  “contentment”
Tarpaka kapha: derived from tripti,  which means “contentment,” thus
tarpaka kapha means the form of water that gives contentment; this
subdosha nourishes the nose, mouth, eyes, and brain
Tikiya: a popular potato snack in India
Tikta: the pungent taste
Tridosha: the three doshas
Turka: fried garnish
Udana: upward moving
Udana vata: subdosha responsible for quality of voice, memory , and
movement of thought
Upveda: a subtext of the V edas, ancient Indian philosophical works
Vaidya: an A yurvedic physician
Vajikarana T antra: study of aphrodisiacs and fertility
Vastu: Hindu philosophy of home architecture
Vata: the dosha that governs movement and leads the other two doshas
Vaya: age and its relationship with disease
Vayastyag: lasting beauty
Vayu: air
Vedas: ancient Indian texts; there are four vedas: Rig-V eda, Sama-V eda,
Yajur-Veda, and Atharva-V eda
Vikriti: a person’ s current balance of doshas, influenced by several factorsVyakti: the fifth phase of disease, in which it becomes evident
Vyana (vi-ana): diffusive or pervasive. Vi is a prefix meaning apart or to
separate
Vyana vata: subdosha whose primary seat is the heart; governs blood flow,
heart rhythm, perspiration, and sense of touch
Vyayama Shakti: a person’ s capacity to exercise and work
Yoga: a sister science of Ayurveda, designed to unite the human mind and
the divine through disciplined asanas, or poses
Yuj: to join together , yoke, unite
OceanofPDF .comresource list
 
seven informative ayurveda web sites
www .mapi.com
Maharishi Ayurveda’ s comprehensive Web site contains several free
newsletters on Ayurveda. The topics include nutrition tips and recipes, skin-
care advice, counsel on creating joyful relationships, and recommendations
on maintaining overall balance. In addition, you’ll find here a vaidya’ s
advice on common health problems, plus interviews with allopathic doctors
who combine their practice of W estern medicine with A yurvedic treatments. www .discoverayurveda.com
Another good site that covers a variety of Ayurvedic topics, from yoga
poses for a smooth menopause to skin-care strategies. You can also read
book reviews and subscribe to free online A yurvedic newsletters here. www .ayurveda.com
This is the Web site of the Ayurvedic Institute in Albuquerqu e, New
Mexico. Along  with detailed information about the institute and its
Ayurvedic teach ing programs, you will find here articles by Dr. Vasant Lad,
who has written several books on A yurveda.www .niam.com
This site is for the National Institute of Ayurvedic Medicine, established
by Scott Gerson, M.D. The site lists and briefly explains some basic
Sanskrit terms used in Ayurveda . Those who would like to go into slightly
more detail on, say, the various kinds of digestive fire, or agni, will find this
a useful quick-introduction guide. www .blissful-sleep.com
For soun d advic e on sound sleep  and stress-free living, this is a valuable
Ayurvedic Web site. The site also features buying information on some
herb-based A yurvedic sleep-promoting products. www .ayurvedic.org
Run by Pratap Chauhan, an Ayurvedic physician based in India, this
Web site has a helpful section entitled “A yurbasics.”
www .mspa.com
This Web site will give you practical tips on Ayurvedic beau ty care. Check out the “Weekly Wisdom ” section and the article “How  to Do An
Abhyanga (self-massage).”
seven must-read ayurveda books
Gerson, Scott, M.D. Ayurveda: The Ancient Indian Healing Art. Boston:
Element Books, 1993. Hospodar , Miriam Kasin. Heaven’ s Banquet: Vegetarian Cooking for
Lifelong Health the A yurveda W ay. New Y ork: Dutton, 1999. Lad, Vasant, B.A.M.S., M.A.SC. The Complete Book of Ayurved ic Home
Remedies. New Y ork: Harmony Books, 1998. Lonsdorf, Nancy , M.D., Veronica Butler , M.D., and Melanie Brown, Ph.D.
A Woman’ s Best Medicine: Heal th, Happiness, and Long Life Through
Ayur-Veda. New Y ork: Jeremy P . Tarcher/Putnam, 1993.Raichur , Pratima, with Marian Cohn. Absolute Beauty . New York: Harper
Collins, 1997. Reddy , Kumuda, M.D., and Stan Kendz. Forever Healthy:  Introduction to
Maharishi Ayurveda Health Care. Kensi ngton, Md. : Samhita
Enterprises, 1997. Sharma, Hari, and Christopher Clark. Contemporary Ayurveda: Medicine
and Resear ch in A yurveda. New Y ork: Churchill Livingstone, 1998. Sharma, Hari. Freedom from Disease. Toronto: Veda Publishing, Inc.,
1993.
how you can study ayurveda
American Institute of V edic Studies
P.O. Box 8357
Santa Fe, NM 87504-8357
Web site: www .vedanet.com
E-mail: vedicinst@aol.com
Phone: (505) 983-9385
Fax: (505) 982-5807
American University of Complementary Medicine
11543 Olympic Boulevard
Los Angeles, CA 90064
Web site: www .aucm.or g
E-mail: info@aucm.or g
Phone: (310) 914-41 16
Fax: (310) 479-3376
The A yurvedic Institute
11311 Menaul NE
Albuquerque, NM 871 12Web site: www .ayurveda.com
E-mail: info@ayurveda.com
Phone: (505) 291-9698
Fax: (505) 294-7572
Banaras Hindu University
Registrar
Varanasi - 221 005, India
Web site: bhu.ac.in
Phone: +91-0542-316558
Fax: +91-0542-316558
College of Maharishi V edic Medicine
Maharishi University of Management
1000 North Fourth Street
Fairfield, IA 52557
Web site: www .mum.edu/cmvm
E-mail: admissions@mum.edu
Phone: (800) 369-6480 or (641) 472-1 110
Fax: (641) 472-1 179
International Centr e for A yurvedic Studies
Post Bag No. 4
Jamnagar 361008
Gujarat, India
Web site: www .ayurveduniversity .com
Phone: +91-288-677324; 676854; 558260
Fax: +91-288-555966
E-mail: Ayurveda-uni-jam@hotmail.com
how to locate a vaidyaMany people have asked me how to locate a vaidya. Let me give you
contact information for two vaidyas I can personally recommend. Vaidya Ramakant Mishra
Maharishi A yurveda Products
1068 Elkton Drive Colorado Springs, CO 80907
Web site: www .mapi.com
E-mail: info@mapi.com
Phone: (800) 345-8332 or (719) 260-5500
Fax: (719) 260-7400
Dr. Vasant Lad
The A yurvedic Institute
11311 Menaul NE
Albuquerque, NM 871 12
Web site: www .ayurveda.com
E-mail: info@ayurveda.com
Phone: (505) 291-9698
Fax: (505) 294-7572
Both Maharishi Ayurveda and The Ayurvedic Institute can provide you
with a resource list for finding a vaidya in your area. You can also use the
Internet as a resource, or you might ask trusted friends or colle agues for a
recommendation. recommended buying guide
There are many companies that sell Ayurvedic products, yet not all of them
sell all-natural products. However , I can recommend some companies that
are known to be reliable and reputable. Here they are:
Amrita Ar omatherapy1900 W est Stone
Fairfield, IA 52556
Web site: www .amrita.net
E-mail: info@amrita.net
Phone: (641) 472-9136
Fax: (641) 472-8672
Aroma V era
American Brand Labs
5310 Beethoven St.
Los Angeles, CA 90066
Web site: www .aromavera.com
E-mail: cservice@aromavera.com
Phone: (800) 669-9514 or (310) 574-6920
Fax: (310) 574-5873
Auromer e Ayurvedic Imports
2621 W est Highway 12
Lodi, CA 95242
Web site: www .auromere.com
E-mail: info@auromere.com
Phone: (800) 735-4691
Ayurvedica
P.O. Box 871
Flagstaf f, AZ 86002-0871
Web site: www .ayurvedica.net
E-mail: info@ayurvedica.net
Phone: (877) 901-8332 (VEDA)
Banyan T rading Co.
P.O. Box 13002Albuquerque, NM 87192
Web site: www .banyantrading.com
E-mail: info@banyantrading.com
Phone: (800) 953-6424
Maharishi A yurveda
1068 Elkton Drive
Colorado Springs, CO 80907
Web site: www .mapi.com
E-mail: info@mapi.com
Phone: (800) 345-8332 or (719) 260-5500
Fax: (719) 260-7400
Essential Oil Refer ence Books
Lawless, Julia. The Illustrated Encyclopedia of Essential Oils: The
Complete Guide to the Use of Oils in Aromatherapy and Herbalism. Boston: Element Books, 1995. Rose, Jeanne. 375 Essential Oils and Hydr osols. Berkeley , Calif.: Frog
Ltd., 1999. Schiller , David, and Carol Schiller (contributor). 500 Formulas for
Aromatherapy: Mixing Essential Oils for Every Use. New York:
Sterling Publishing Co., Inc., 1994. Worwood, Valerie Ann. The Complete Book of Essential Oils and
Aromatherapy . Novato, Calif.: New W orld Library , 1991. Herbal T eas
Check out the Maharishi Ayurveda catalog at: www .mapi.com  or call them
at (800) 345-8332 or (719) 260-5500, or you may e-ma il them at
info@mapi.com . Tongue Cleaner or T ongue Scraper
Available online at www .mapi.com , 
www .evolutionhealth.com , and at most natural health stores.OceanofPDF .comindex
A
affirmations, 160
age, disease and (vaya),  35
ajwain, 137–38
alochaka pitta, 72
ama,  21–26 ; catching early , 24–26 ; daily routine and, 83; mental and
emotional, 23–24 ; physical, 21–23 ; stress as, 164–65 ; yoga to detoxify ,
184. See also  toxins
apana vata, 71
appetite and digestive capacity (ahara shakti),  35; keenness of, 198–99
apple: cooked, chutney , 134; gift of, 205–6 ; stewed, 128
asthma, 76
avalambaka kapha, 74
Ayurveda: antiquity of, xvii, 211–12 ; appetite, keenness of, 198–99 ;
attendant and healing process, 32–33 ; awakening the doctor within you,
7–9; balance of body , mind, spirit and health, 13–26 , 197–98 ;
comprehensive texts of, 212; connection with the universe, human beings,
and, 9–11; definition of healer , 29–30 ; eat fresh, eat red, yellow , green,
196; founding fathers, xviii; gift ideas, 202–7 ; live life clean, 197;
medicine or herbal formulas (dravyaguna),  31–32 ; origins, xvii; patient
and, 32; power of one, 201–2 ; practice of, requirements for , 3; seekingserenity , 199–200 ; stay fit, stay lean, 196–97 ; stress, role of, 5–7; two
steps: doing less, being more, 3, 4–5; view life clearly , 200; way , xvi
B
Bach, Richard, 195
Bailey , Pearl, 93
balance (of body , mind, spirit), 13–26 , 197–98 ; daily routine and, 79–92 ;
samanvaya  (perfect), 159; swastha  (healthy) and, 16–17 ; treatment
oriented toward restoring, 38–39 ; yoga and, 181–84  261 262
Ball, Lucille, xi
beauty , 145–61 ; cellulite, 146; complete (vayastyag),  cultivating, 159–60 ;
massage, 152–55 ; mind (gunam),  improving qualities of, 156–59 ; skin
care, 148–51 ; three layers of (roopam, gunam, vayastyag),  147; walking,
156
beverages: room temperature, 117; summer coolers, 117–18 . See also  water
Bharadwaj, Sage, xvii
bheda,  26
bhrajaka pitta, 72
Blake, W illiam, 61
bodhaka kapha, 73
body , characteristics (sara),  35
bouquet garni, 137
bowel habits, 79–80 ; morning evacuation, warm water for , 86; regularizing,
86
bread: chapatis, 131–33 ; yeast, 103
breakfast: importance of, 88; stewed apple, 128; suggested menu, 88–89 ;
winter warmer , 118
breathing exercise (pranayama),  173–74
Broyard, Anatole, 29–30C
Carroll, Lewis, 43
carrots, cardamom, 141
cayenne pepper , 138
chapatis, 131–33
Charaka, Sage, xviii, 30, 34, 177
Charaka Samhita,  160
cheese: cottage cheese and veggies, 141; homemade cottage (paneer), 127
chickpea salad, 128–29
chutneys, 133–35 ; cilantro, 134; cooked apple, 134; cooking, 118; fruit
compote, 135; rasas and, 102
cilantro: chutney , 134; tikiya with tangy chutney , 140
cleanliness: heart, 197; mental, 197; personal, 85–86 , 197 post-meal
cleaning, 89; tongue cleaning, 86; vata, bathing or shower for , 69
coconut milk, 118
coffee (and caf feinated beverages), 89
constitution, basic (prakriti),  34; appetite, food capacity , and, 106; vikriti
(distortions) versus, 63–64
Contemporary A yurveda  (Livingstone), 194
cooking methods, 111–12
copper , 205
cucumber: raita, 136
cumin rice, 136–37
curries, 139; turka (fried garnish) for , 142
D
daily routine, nature-friendly (dincharya), 78, 79–92 ; ama from typical
American, 83; arise with the sun, 84–85 ; bedtime, 91; breakfast, 88–90 ;dinner , 91; dinner walk, 91; dress, harmony in, 89; example, 80–81 ;
exercise, moderate, 87; exercise, morning walk and yoga asanas, 88; ideal
Ayurvedic, 82–84 ; incremental change, 82, 92; irrigate your body , 86;
lunch, 90; morning self-massage, 86–87 ; nature’ s clock and, 81–82 ;
perfume, A yurvedic, 89; post-meal cleaning, 89; sleep position, 91;
snacking, 90; tongue cleaning, 86; water , ingestion of, 85, 86; washing
up, 85–86
depression, 76
diagnosis, 34–38 ; darshana  (observation), 36; doshas and, 75–76 ; prashna
(questioning), 37; sparsha  (touch), 36–37 ; ten point check list, 34–35
digestion: fire (agni), 104, 113, 114, 117, 121, 141; beverages, room
temperature and, 117; breakfast, importance for , 88; fennel for , 141–42 ;
fruit and, 128; hot and spicy (pungent) foods for , 100; improving, ginger
slices for , 122; matra (ideal food capacity) and, 106; milk, combinations
to avoid, 121; ojas, 128; pitta-related problems, 67; raw foods and
difficulty , 104, 114; water , additional, for late nights, 85
dincharya (daily routine), 80–81 . See daily routine
dinner , 91
disease: body’ s innate intelligence as compromised (pragya aparadh),  98,
160; caused by disorder of vata dosha, 75; progression in six steps, 26
doshas (faults), xv, xvi; benefits of knowing your type, 52–53 ; complexity
of, 59; determining your dominant type ( prakriti,  or nature), 49–53 , 58,
63, 64, 77–78 ; distortion of ( vikriti ), 63; forces influencing, 62–63 ;
imbalances, 54–55 , 56, 57; job type and, 64; kapha (earth and water), 48,
50–51 , 56–58 ; limitations of book descriptions, xvi; nature-friendly
routine for , 78; observation of others’ types, 58; pitta (fire and water), 48,
50, 55–56 ; rasas (tastes) and, 98–100 ; relationship to body , 44; relaxation,
choice of, and, 64; subdoshas, 71–74 ; ten types, 51–52 ; tridoshic
personality , 51, 52; vaidya consultation to determine, 58; vata (ether and
air), 47, 49–50 , 53–55 ; twelve month year and, 66; twenty-four -hour day
and, 65–66 . See also  kapha ; pitta; vata
Doyle, Sir Arthur Conan, 27E
elements: air (vayu), 45–46 ; earth (prithvi), 45; ener gy pairs, 47; ether
(akash), 45, 46; fire (agni), 43–44 , 45, 104, 113, 114; kapha (earth and
water), 48; pitta (fire and water), 48; relationship to body , 44; vata (ether
and air), 47; water ( jal), 45, 46
emotions: sadhaka pitta, satisfying, 170–71 ; subdosha for (sadhaka pitta),
72, 88
exercise: cooling, for pitta, 68; de-stressing with, 167; dinner walk, 91;
dosha types and, 156; moderation in, 87; morning walk and yoga asanas,
88; stay fit, stay lean, 196–97 ; patient’ s capacity for ( vyayama shakti ), 35;
toxin elimination and, 25, 156; walking, general, 156
F
fasting, 123
fennel, 118; roasted, 141–42
food and nutrition: “Aaharah Praanah”  (food is life), 111; agni (digestive
fire) and, 104, 113, 114, 117, 121, 141; amount per meal, 90, 106–7 , 197;
Anna Bramha  (food is a form of God), 97; appetite, keenness of, 198–99 ;
avoidance of milk with acidic foods, 89, 121; basic rules, 110–24 ;
beverages, room temperature, 117; breakfast, suggested menu, 88–89 ;
caffeinated beverages, 89; care and celebration of, 111; changes in food
from processing, 105; choosing, A yurvedic way , questions to ask, 103–7 ;
combining, 104–5 ; cooked foods over raw , 105; cooking techniques,
healthy , 105; cooking vegetables, 112; dinner , 91; doshas and, 98–100 ;
eat fresh, eat red, yellow , green, 196; fasting, 123; food as medicine, 96–
98; FOR and YUP , 107; fresh picked, freshly cooked, 111–12 , 126; fruit,
120; ghee and, 114, 126, 185, 197; gunas (food qualities), 104;
harmonizing flavors, 96; holiday season and, 122; illness, best foods for ,
123; leftovers, avoiding, 103, 112–13 ; location where grown and, 105–6 ;
lunch, 90, 113; matra (ideal food capacity), 106; meat, 95–96 , 110–1 1,
126; menstruation and menopause, 123; milk, 120–21 ; “no” list, 102–3 ,113; nuts, 122; protein, 115–16 ; recipes, 119–20 , 123, 125–44 ;
recommendations, kinds of, 39; reor ganize your pantry , 113–14 ; rice, 116;
salads, 114–15 ; six tastes (rasas), 98–102 ; snacks, 90–91 , 116–17 , 167;
summer coolers, 117–18 ; supplements or healing food ( rasayana ), 31–32 ,
114; vegetables, 115; vegetarianism, 95–96 ; water , 118–19 ;winter
warmers, 118. See also  rasas ; specific r ecipes;  water
fruits, 120; chutneys, 120; compote, 135; cooling, 67; juice, 118; ojas and,
128, 135, 152; spiced, dessert, 143; stewed apple, 128; winter warmer ,
118
G
garam masala, 142–43
ghee, 114, 126–27 , 197; khichari,  123; as rasayana (preeminent healing
food), 114; recipe, 127; vegetable cooking and, 112; yoga and, 185
Gibran, Kahlil, 145
gift ideas, 202–7
grains, 116
gunas: behavioral or mental (rajas, tamas, sattva), 157–58 , 199–200 ; food
qualities, 104
H
habits (satmya), 35
Hawthorne, Nathaniel, 1 Heaven’ s Banquet: V egetarian Cooking for
Lifelong Health the A yurveda W ay (Hopsodar), 143
herbal formulas ( dravyaguna ), 31–32 , 174–75 , 185–86
Hospodar , Miriam, 143
Iillness: age and ( vaya ), 35; sensing very early stages, 33–34
imbalance: external factors, 17; identifying your , 17–20 ; internal factors,
17; patient’ s physical and psychological ( vikriti ), 34; toxins and, 17–20 . See also  doshas
Irish proverb, 109
K
Kafka, Franz, 168
kapha (earth and water), xv, 48; ama, danger to, 164–65 ; astringent foods to
counteract, 100; balanced, characteristics, 56–57 ; causes of imbalance,
57; controllers, 57–58 ; depression and mental imbalance, 76–77 ;
digestion and, 106; dominant dosha characteristics, 51–52 ; exercise for ,
156; foods, hot and pungent to balance, 104; foods, sweet taste and, 99,
100; imbalance symptoms, 57; life phase ruled by , 70; job choice and, 64;
nuts and, 122; relaxation preference, 64; rice and, 116; scents, 203;
season, 67; skin type, 148–49 ; structure and frame governed by , 75;
subdoshas, 73–74 ; time of day , 66; typical complaints, 57; water and, 166. See also specific subdoshas
khichari,  123
K.I.S.S. Guide to Y oga (DK), 194
kledaka kapha, 74
L
lassi, 117, 129
Lawrence, D. H., 79
lentils, spiced, 140
lunch, 90
Mmarma (mind-body connecting points), 154
massage: cellulite and, 146, 156; dos and don’ ts, 161; dry, 204–5 ; head
(champi ), 213; in India, 213; oil, 86, 153–54 ; panchakarma treatment and,
175–78 ; self- ( abhyanga ), 86–87 , 152–55 , 185
matra (ideal food capacity), 106
meat: eating less, 110–1 1; negative qualities of (tamasic), 95–96 , 110
microwave cooking, 103
milk, 121; avoidance with acidic foods, 89, 121
mind: cleanliness, 197; dhi/dhriti/smriti imbalance, 168; disturbance of
prana vata and, 168; doshas and, 76–77 ; mental makeup and healing
(sattva ), 35, 199–200 ; nourishing, 25–26
mint: raita, 136; tikiya with tangy chutney , 140
Mishra, V aidya Ramakant, 29, 119, 150
mung dal (yellow lentil), 116, 123; khichari,  123; soup, 130–31
mushrooms, 103
N
nutrition. See food and nutrition
nuts, 122; almonds, 122; storage, 122 vata and, 122; walnuts, 122
O
oil: A yurvedic, for massage, 86, 153–54 ; cold-pressed sesame, as gift, 204
Ovid, 163
P
pachaka pitta, 73
panchakarma treatment, 175–79paneer (homemade cottage cheese), 127
Patanjali’ s Yoga Sutra, 181–82 , 194
perfume, A yurvedic, 89
physical characteristics: build, physique (samhanana), 35; height, weight
(pramana), 35
pitta (fire and water), xv, 48; balanced, characteristics, 55; causes of
imbalance, 56; depression and, 76; digestion, 106; dominant dosha
characteristics, 50; exercise for , 156; foods, sweet and mild to balance,
104; imbalance symptoms, 55; job choice and, 64; life phase and, 70;
metabolism governed by , 75; nuts and, 122; pleasers, 56; relaxation
preference, 64; salty , sour , pungent foods and, 99; scents, 203; season, 67;
skin and digestion problems, 67; skin type, 148; soothing in summer , 67–
68; subdoshas, 72–73 ; time of day , 66; typical complaints, 55–56 ; water ,
pitta-balancing, 119, 166. See also specific subdoshas
pizza, Indian-style, 138
potatoes: tikiya with tangy chutney , 140
prakopa, 26
prana (life force), 10; in food, 113
prana vata, 71; balancing, 169
prasara, 26
protein, legumes as source, 115–16
pulse: author ’s experience, xiii–xiv ; dosha assessment, 77; how to take, 4;
information from taking, xiv, xv, 36–37
R
ranjaka pitta, 73
rasas (tastes), 98–102 ; amla (sour), 98, 101; basic foods per category , 101–
2; condiments (chutneys) and, 102; doshas and, 98–100 , 102; facts about,
101; kashaya (astringent), 99, 102; katu (bitter), 98, 101; lavana (salty),
98, 101; madhura (sweet), 98, 101; tikta (pungent), 98, 101–2
rasayana  (healing food), 31–32 , 114rice, 116; basmati, 116, 129–30 ; cumin, 136–37 ; kapha dosha and, 116;
khichari,  123; pre-cooked or instant, 116; saffron, pudding ( kheer ), 138–
39
Rig-V eda, xvii, 193–94
rose: -petal conserve, 118; water , 118
Rose, Bob, 183
S
sadhaka pitta, 72; missing breakfast and disruption of, 88; satisfying, 170–
71
saffron rice pudding ( kheer ), 138–39
salad, 114–15 ; chickpea, 128–29
samana vata, 71
Sanchaya,  26
Sanskrit: poem, 209; proverbs, 210–1 1
sat chit ananda  (purity of soul, total bliss), 159
sattva, 157, 158; increasing, 158–59 ; tiger , jackal, and elephant illustration,
199–200
scents, 203–4
Schiapirelli, Elsa, 125
seasons: dosha chart, 67; healing things to do in spring, 69–70 ; how to
soothe pitta in summer , 67–68 ; kapha, 67; life, 70; pitta, 67; vata, 67; wise
ways to balance vata in winter , 68–69
serenity , 199–200
Sharma, V aidya Divakar , xii, xiii, xvi, 11; prescription from, xiv–xv , 2
shrotas (channels), 17–19 ; blockage and illness, 19, 22
skin: care products, 149–50 ; cleansing masks, 150–51 ; diet and, 152; dosha
and type of, 148–49 ; dry, morning vata, and self-massage, 86–87 ; food for
disorders, 97; pitta-related problems, 67; routine, 69; stress, ef fect of, 165sleep, 79; arise with the sun, 84–85 ; bedtime, 91; position for , 91; rest-
friendly aids, 172–73 ; stress and, 171
sleshaka kapha, 74, 165
snacks, 90–91 , 116–17 ; de-stressing, 167
spices: ajwain, 137–38 ; asafetida, 94, 116; cardamom, 104, 118, 141;
cinnamon, 104; cooling properties, 68, 104, 118; coriander , 118; cumin
seeds, 116, 136; fennel, 118, 141–42 ; garam masala, 142–43 ; ginger ,
fresh, 116; heating ef fect, 68–69 , 104; legumes and, 116; pepper , black,
116; pepper , cayenne, 138; recipes with, 136–43 ; sachet, 206; saffron,
138–39 ; soups and, 143; spiced fruit dessert, 143; turmeric, 139; water
(recipes), 119–20
sthanasamsarya,  26
stress, role of, 5–7, 163–79 ; ama (toxin) assault and, 24–25 , 164–65 ;
breathing and, 173–74 ; coping with overwhelming tasks, 6; de-stressing
in three steps, 166–67 ; emotions and, 169–71 ; herbal help, 174–75 ; listing
causes of, 166; mental, 167–69 ; panchakarma treatment, 175–79 ; prana
vata, balancing, 169; sadhaka pitta, satisfying, 170–71 ; signs of, 39; sleep
and, 171–73 ; sleshaka kapha, ef fect on, 165; tarpaka kapha, ef fect on,
165; vyana vata, ef fect on, 165
Susruta, Sage, xviii
swastha  (healthy), 16–17
T
Tagore, Rabindranath, 13
tarpaka kapha, 73, 165
tea, herbal, 118, 206–7
teeth cleaning, 89
tikiya with tangy chutney , 140
time: dosha imbalance and, 66; kapha, 66; pitta, 66; vata, 65–66
tongue: checking condition of, 22–23 ; cleaning, 86, 89; stress, ef fect of, 165toxins ( ama), 17–20 ; bitter foods and detoxification, 99; catching ama early ,
24–26 ; checking for ama buildup, 21–22 ; coated, furry tongue and, 22–
23; daily collection of, 19–20 ; digestion and, 21; detoxifying kapha-
balancing water , 120; detoxifying massage, 153; exercise and eliminating,
25, 156; how toxins become disease (six steps), 26; mental- ama
assessment test, 23–24 ; mental and emotional ama,  23–24 ; physical ama,
21–23 , 25; spring detoxification, 69–70 ; water to flush, 25, 118–19
turka (fried garnish), 142
turmeric, 139
Twain, Mark, 39
U
udana vata, 71
V
vaidyas, xii, 27; diagnosis, 34–38 ; dosha assessment, 77; fields of study
(list), 28; holistic approach of, 14, 28, 38–40 ; inherited knowledge, 29;
patient’ s duty and, 32; relationship with patient, 30; reverence for , 30;
sleep disturbance, help, 173; stress relief from, 164; training of, 28–29 ;
treatment, 38–40 ; when to see, 33–34
Vastu (home-architecture therapy), 38
vata (ether and air), xv, 47; appetite and, 106; balanced characteristics, 53;
balancing in winter , 68; bathing or shower for , 69; calmers, 54–55 ; causes
of imbalance, 54; depression and, 76; disease and, 75; dominant dosha
characteristics, 49–50 ; exercise for , 156; foods, pleasing to, 68; foods,
pungent, bitter , astringent and, 99–100 ; foods, warm, salty , sweet, sour to
soothe, 100; imbalance symptoms, 53–54 ; job choice and, 64; movement
governed by , 75; nuts and, 122; relaxation preference, 64; scents, 203;
season of the year , 67, 118; skin, 148; spices for , 68; stress and, 168;
subdoshas, 71–72 ; time of day , 65–66 ; typical complaints, 54; water ,hydrating vata-balancing, 119; water ingestion, 69, 166. See also specific
subdoshas
vegetables, 115; baked, 140–41 ; bitter , 104; cooking, preferred method,
112; cooling, 67; cottage cheese and, 141; sweet, 104
vikriti (distortions of dosha), 63–64 ; appetite, food capacity , and, 106
vyakti, 26
vyana vata, 72
W
water: amount daily , 118–19 ; cooling herbs steeped in, 118; cooling pitta-
balancing, 119; de-stressing with, 166; detoxification and, 119;
detoxifying kapha-balancing, 120; drinking adequate, 25; late-nights,
extra and, 85; hydrating vata-balancing, 119; morning, for bowels and
kidneys, 86; spiced (recipes), 119–20 ; temperature, 117, 119; rose, 118,
119
Y
Yahyr-Veda, xvii
yoga, 181–93 ; balance and, 181–83 ; child’ s pose, 190–91 ; corpse pose,
191–93 ; detoxification and, 184; five ways A yurveda supports, 184–86 ;
general tips, 193; kinds of, 194; resources for 194; sun salute, 186–90 ;
when, how yoga originated, 193–94
Yoga Journal,  194
yogurt: lassi, 117, 129; making your own, 121; raita, 136
OceanofPDF .comFabout the author
ifteen years ago, Shubhra Krishan could not have written this book. Her
life was a heady mix of danger , excitement, and desperate deadlines. She was reporting for prime-ti me network news to 400 million viewers
across India. Shubhra never had the time to care for her own health, let
alone tell you how to care for yours. In the blink of an eye, her life changed
the day a vaidya  placed his finger on her pulse. That’ s when she discovered
the wonder of A yurveda. 268
The experience inspired her to pen a long-running series on Ayurvedic
living for netwo rk television in India called Feeling Fine. The immensely
popular weekly series focused on simple ways to live a healthy Ayurvedic
lifestyle. Shubhra worke d as the multi media editor for a successful natural
products compa ny in the United  States. She is now editorial director for a
Chicago-based company that produces media software on health and
entertainment. Besides writing on health and lifestyle for American
magazines and W eb sites, she is now working on her second book. She lives
with her husband, Hemant, and son, Harshvardhan, in Colorado Springs,
Colorado. OceanofPDF .com 
 
 
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_OceanofPDF.com_Essential_Ayurveda_-_Shubira_Krishan.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Once I realized this, I told myself I’d be happy if
I could do even one of those three things; in however small a way, I would
only be helping myself. It works — first, because it’s truly easy. And also because even the
smallest positive action toward self-improvement makes you feel really,
really good. That in itself adds a pinch of sattva to your being. Often, you’ll
find that if you’re feeling good about yourself, you won’ t even have to
remind yourself to help someone else; you’ll just spontaneously do it. giving ayurveda:  
seven aah-inspiring gift ideas
It’s not how much we give, but how much love we put into giving. — Mother T eresa
Before I discovered Ayurveda, I seldom thought beyond picture frames,
flowers, and cut-glass vases as gifts for my friends and family. Over the
years, however, I have realized that there is no greater joy than giving the
gift of well-being. Birthday or wedding anniversary, holiday season or for
simply no reason — I always, always pick up something that I know will
make my friends and family a little healthier. Bonus: the gift and its
goodness evoke in people a curiosity about Ayurveda — and knowing what
a world of difference Ayurveda can make, I am always happy to share what
I know. The Personal T ouchSome of the most beautiful moments in life come just after you have
given someone a thoughtful gift. The sight of a parent’ s or friend’ s eyes
lighting up, the spontaneous smile that spreads across their face — the
pleasure it brings makes gift-giving something of a selfish act, too. Along with your gift, include a handwritten note about its goodness. You could jot down quotations, make up your own poems (I made up this
one: “Stop that nerve going bang-bang — soothe it down with ylang-
ylang. ”), or type some Ayurved ic advice in an old-style font, then print it
out and paste it on the package. Happily, there are scores of heartwarming Ayurvedic gifts you can think
of. Let me share some favorite ones with you. Here’ s hoping these ideas
will change the way you give — for the better, forever. Something Scent-imental
I used to refrain  from presenting perfume to people, thinking the gift
would be forgotten once the scent had evaporated. But now I know that
scent is somethi ng that stays with us; it can be an everlasting gift. And there
is a perfectly scientific explanation for that. Where does a smell go once it has stolen up the nostrils. It trave ls to the
hypothalamus, and to some key areas of the brain that surround it — areas
that process feelings and memories. That is why the fragrance of a rose lifts
the spirits, and the scent of earth just after rain can remind you of happy
long-ago times. In the Ayurvedic world of healing, too, scents have a special place. Sweet orange, fennel, and ylang-ylang have a calming influence; they
pacify the vata dosha. Rose, sandalwood, and lavender bring feelings of
cool restfulness,  which makes them perfect for pleasing a pitta person. And
an unhappy kapha loves to be comforted by eucalyptus, rosemary, and basil. Then there are herbs that can ease away muscle tension and soothe
aching joints. Among the most effective are nutmeg, basil, spearmint,
camphor, pine, and peppermint. That is why healing with natural aroma is
an integral part of A yurveda. Give a Gift of Ser enityPick and pack a favorite essential oil, an aroma diffuser, or an herbal
neck-wrap. Stitch a cheerful cushion and fill it with healing, fragrant herbs. A tip for making your gift of oils extra special: read some good books on
the healing properties of differen t oils, then try blending them for maximum
benefit (see resources for some recommendations). Blended in the right
proportions, essential oils yield syner gistic benefits and balance each other
out. Attach a note about how you discovered that ylang-ylang complements
rose, or why rosemary and lavender make perfect companions. Thus
prepared, your gift will give a lot of pleasure — not only to your friends,
but also to you. Ah, the alchemy of aroma. Bottled Bliss
Pure, organic, cold-pressed sesame oil makes a thoughtful gift —
particularly for those who can obviously use some lubrication on their skin. Observe the skin texture of your family and friends. Parched, thirsty skin
will love being treated to a deep moisturizing massage. Then there’ s another kind of massage that needs no oil. Dry massage is
a great way to exfoliate skin and boost sluggish circulation. Done regularly,
this energizing massage can reduce the cottage-cheese appearance of
cellulite. How about giving your friend a pair of raw silk gloves for
performing a dry self-massage. A Jugful of Joy
There are things  in life that one doesn’ t usually think about. Your glass
of water, for instance. You notice the water, but the glass itself is just a
container. Some years ago, when I was staying with an aunt back in India, I
noticed that she observed a nightly ritual. She would fill a copper jug with
water and leave it overnight. Then, in the morning, she would pour herself
two glasses of water from that jug. I thought she loved her copper jug
simply because it was so pretty. Then she told me that leaving the water
overnight in that jug enriched the fluid with the goodness of copper. It
helped reduce acidity, improve digestion, and enhance the body’ s ability to
assimilate food better. So distribute health by the glassful: give your friends a copper cup. A Basket of Apples
Your friend has been missing breakfast. She often looks tired and
distracted. Or maybe she has just been working too hard these past few days
to pay attention to her health. Put her back on the path to radiance: give her
some apples or pears. Buy fresh, organic, sweet fruit. Make a bundle of
cloves, and jot down the recipe for stewed apple/pear (see chapter 9, where
you’ll also find information on how a stewed fruit makes the perfect start
for a day). A Sachet of Spice
If your friend’ s idea of a spice box is the salt and pepper shakers,
introduce her to the wonder of Ayurvedic spices. To begin with, introduce
her to the queen of spices: turm eric. In its solid form, turmeric looks like
twisted yellow sticks. In India, many housewives like to grind it fresh each
time they use it. But you could also buy good-quality turmeric in an Asian
grocery store. Attach a recipe for cooking with turmeric, adding
information on how it helps boost the immune system, flush out toxins, and
aid digestion. If your friend finds her new-look yellow veggies and curries appetizing,
gradually introd uce her to other stars in the Indian spice box: cumin,
coriander, cardamom, and more. A Gift of Ser eni-tea. Ayurvedic practice includes avoiding such caffeinated drinks as coffee
and tea. They are thought to overstimulate the mind and, taken in excess,
disturb the balan ce of the doshas. Herbal teas, on the other hand, pack both
flavor and healing qualities. The sweetness of licorice calms vata and pitta. Teas containing rose petals cool the pitta dosha, and those with cloves perk
up a lethargic kapha. In general, Ayurvedic herbal teas zap fatigue, relax the
mind, and calm the senses. Tea flavors like mint, lemon balm, and jasm ine
are so delectable that your friends can also try using them to flavor sauces
and fruit-based desserts. You should be able to find some good herbal tea
brands in natural food stores. Maharishi Ayurveda also makes some
gourmet mind-body beverages for balancing each dosha type. (See
resources for buying information. )For the Thought Gourmet
To me, one of the most precious gifts is the gift of beautiful words: a
collection of love poems, recipes, or short stories; a book of quotations; a
life-changing novel; an inspirin g book on natural healing. Choose from
among some truly sensitive works that you have read and loved, books
written with a sincerity that awakens the body’ s natural intelligence,
stimulates the mind, and soothe s the spirit. Giving away good health need
not cost you a fortune. You could create a handmade booklet that is filled
with health tips, recipe ideas, and beautiful pictures cut from old magazines. I wish you a fulfilling lifetime of living and giving the priceles s gift of
Ayurveda. OceanofPDF. comBCHAPTER 14
surfing the ayurvedic ocean
Each today, well-lived, makes yester day a happy dr eam and tomorr ow a
vision of hope. Look, ther efore, to this one day, for it and it alone is life. — Sanskrit poem
efore typing the first word of this book, I wanted to know what a reader
would want from  it. So I asked some friends to list their expec tations. This was a diverse group of people; some had never heard of Ayurveda,
others knew the definition but not much more, and still others  had dipped
their toes into the Ayurvedic waters but had hastily withdrawn  them when
they encountered the Sanskrit terminology. Here’ s a sampling of what they
said:
•   “I’d like to see a book that doesn’ t use any of those confusing
terms. ”
•   “I want to know whether Ayurveda can help me live a health ier life
— and if yes, how. In plain English, please. ”•   “I cannot tell Ayurveda from chelation therapy, acupressure, and
yoga. Please enlighten. ”
And so on. I hope I have been able to write this book to the satisfaction of most of
my friends. For those, however, who still feel that Ayurvedic terminology
gets in the way of making it easily approachable, I have this to say: I
understand your wariness completely. For me, the journey toward Ayurveda posed fewer obstacles, for I had
some basic advantages. Ayurveda and I were born in the same country. Hindi, a language derived from Sanskrit, is my mother tongue. My parents
— and, more than them, my grandparents — understood Ayurveda by
instinct. Hence, I grew up hearing the proverbial wisdom of the Indian village. Some of those proverbs were gems in rhyme — so succinct and so wise that
they’re written in my mind with indelible ink. For example, my grandfather
used to say, “A person who has a bowel movement once a day is a yogi
[ascetic]. One who has it twice a day is a bhogi  [taker of life’s pleasures]. And one who has it thrice a day is a rogi [sick person]. ”
My grandmothe r would not let us eat cucumber salad in the evening,
reciting this haiku-like poem:
Kheera  
Subah ko heera  
Din mein kheera  
Raat mein peera. It means, “A cucumber eaten in the morning has the goodness of a
diamond, in the afternoon it has the benefits of cucumber, and in the
evening, it is a source of pain. ”
Lunch was always given the highest priority. Come noon, my mother
would want us to abandon anything we were doing — be it a math problem
or a game — saying, Pehle pet pooja, phir kaam dooja (“first worship your
stomach, then attend to other things”). I don’t know how long ago these sayings were actually coined, or
whether they came from Ayurvedic tradition at all. Whatever their origin,
they later helped me understand Ayurveda and its aphorisms without feeling
too surprised or skeptical. “Rise  early. ” “Scrape your tongue. ” “Don’ t read
while eating. ” These admonitio ns had always been part of my life; they
were locked in my DNA, so to speak. Even so, when I studied Ayurveda more formally it was somewhat of a
daunting prospe ct. There were things that intimidated me about this system
of healing:
•   Its age. Ayurveda is, at the very least, more than 5,000 years old
(some say it is a 10,000-year -old tradition, others say there’ s no way
of knowing how old it really is). But even 5,000 years is a
significant perio d of time, considering that we can barely visualize
life as it must have been as recently as one hundred years ago. •   Its scale. Ayurvedic knowle dge comes to us from comprehensive
texts called samhitas  and nighantus. Each one is an ocean in itself,
and ancient Ayurvedic sages were prolific writers. Sage Atreya
alone wrote 46,500 verses, all in Sanskrit — a language so scholarly
that it is hard even for an Indian to learn. •   Its terminology. Doshas, dhatus, gunas — would I be able to wade
through the vocabulary. •   Its complexity. Ayurvedic healers seemed to have had dozens of
guidelines on every little thing. Drinking water, for instance: don’t
drink ice-cold water; don’t drink  warm water, either, if you’re a pitta
type; spice your water with cumin if you’re a kapha type, and fennel
if you’re a vata; and so on. But I am happy to say that my doubts and fears dissolved stead ily. The
more I studied Ayurveda, the more it resonated with my childhood years. Soon, I came to a delightful conclusion: Ayurvedic wisdom, in its purest
essence, was a distilled version of my grandparents’ admonitions. From that epiphanic moment on, I was able to see Ayurveda as the
majority of Indian people see it. In India, most people don’t study
Ayurveda. They live it in simple ways. When a child has a cold, her mother
will steep some holy basil leaves in boiled water and have the child sip it atregular intervals. A sore throat is soothed with crushed black pepper stirred
into honey. Food  is cooked fresh, lavished with spices and herbs, then eaten
hot. Because a daily bath is cleansing and healthy, many people accord it
the status of a religious ritual — they will say their prayers and eat their
first morsel of the day only after a bath. In these small ways, they live
Ayurveda. Even massage is an integral part of life in India; barbers-cum-masseurs
are a common sight. Identifiable by the tool kit they carry, these
barber/masseurs can be hailed on the streets. All they have to do is find a
shady tree in the vicinity, and lo. A folding chair is pulled out, the kit is
opened, and, a neat shave later, a relaxing head massage calle d champi  is
under way. At the other end of the spectrum are expensive herbal massage
parlors, whose popularity is rising by the minute. I hope that this book has helped you recognize that you can live
Ayurveda, too. In my own life, Ayurveda is a major influence; but I admit that my
routine is often less than exemplary. There are times when I misuse my
body — by going to bed late, watching TV too long, or slum ping in my
chair. When I’m rushed, I grab a muffin instead of stewed fruit. And I’m
not abov e temper tantrums and arguments. But then, I don’t allow these
slipups to make  me feel unduly  guilty, because I know that Ayurveda does
not mean constantly judging or berating oneself. On the plus side, studying Ayurveda has made me give up carbonated
sodas, canned beans, and bleached flour. I haven’ t tasted leftov er food for
many years now. I try not to bear a grudge. I’m learning to give people their
space. And I have certainly grown more intuitive about my own body/mind
needs. Yet being a devotee of Ayurveda hasn’ t meant that I never see an
allopathic doctor. In fact, Ayurveda works wonderfully with Western
medicine as a complementary — or, more accurately — an integrative
system of healing. If a vaidya thinks that your blood pressure is dangerously
high or that you have a suspicio us lump, you will probably be encouraged
to see an allopathic doctor. And if a W estern physician combines knowledgeof modern medicine with the timeless wisdom of Ayurveda, the result can
be an ideal healer. Happily, several W estern physicians are doing this today. That said, one thing is for sure:  if you live Ayurveda in your daily life,
you might not need to see a doctor — any doctor — at all, or at least not
often. I said in the beginning of this book that, to me, Ayurveda is an ocean —
not just because  it is so deep and vast, but also because it gives so many
different things to different people. Ships sail across its bosom. Divers
plunge in to look for treasures. Tourists stroll its beaches and heal
themselves with its mist, its brilliant sunsets, its stillness. Take from the A yurvedic ocean what you can. Even its tiniest pearls will
make you richer. Let me leave you with a blessing that was meant quite literally in
ancient India, because Ayurve dic sages believed that we humans were
programmed to live at least a century:
Shatayu bhavah. (May you live a hundred years. ) OceanofPDF. comAPPENDIX
dosha-wise food guide
These ar e basic guidelines only and ar e not intended to cover all possible
food choices. vata
General Guidelines
•   You are slim and light in build, so you can afford to eat in good
quantities. Just make sure you don’t eat more than you can digest
with ease. •   If you are trying to appease your vata, very few dairy produ cts are
off limits for you. So include butter, cheese, and milk in your diet. •   Unlike Kaph a, which should avoid sweeteners, wiry vatas do well
to get some sweeteners in their diet. But remember, moderation is
the key. •   If your vata is strong, you already have plenty of dryness in your
system. You need moist, sweet, luscious fruits, so eat dried fruits
very sparingly. Avoid too much sun. •   Sweet, mois t vegetables are excellent for balancing vata. In their
raw form, they won’ t do you much good, so eat them cooked. Avoid
gas-causing beans and vegetables such as broccoli and cauliflower
in large quantitie s, for bloating and gas are associated with the “air”
quality of vata. •   Most spices and nuts will do you good. For those you need to avoid,
consult the list below. •   Balance the dryness of vata by using good-quality oils, both
externally and in your cooking. Almost every oil works for this
dosha. fruits
Friendliest Avoid
Apples (cooked)  
Applesauce  
Apricots  
Avocados  
Bananas  
Berries  
Cherries  
Coconut  
Dates (fresh)  
Figs (fresh)  
Grapefruit  
Grapes  
Kiwi  
Lemons  
Limes  
Mangoes  
Melons  
Olives (black)  
Oranges  
Papaya  
Peaches  Apples (raw)  
Cranberries Dates (dried)  
Figs (dried)  
Olives (green)  
Pears  
Pomegranates  
Prunes (dried)  
Raisins (dried)  
WatermelonPineapple  
Plums  
Prunes (soaked)  
Raisins (soaked)  
Rhubarb  
Strawberries  
Tamarind
vegetables
FriendliestEat in  
ModerationOkay if Eaten
RarelyAvoid
Asparagus  
Beets  
Cabbage
(cooked)  
Carrots  
Cilantro  
Cucumber  
Fennel  
Garlic  
Green
beans  
Okra  
Parsnips  
Peas
(cooked)  
Pumpkin  
Rutabaga  
Sweet
potatoesCauliflower
(cooked)  
Daikon radish
(cooked)  
Jerusalem
artichoke  
Leafy greens  
Lettuce  
Mustard greens  
Onions
(cooked)  
Parsley  
SpinachBeet greens  
Corn  
Horseradish  
Tomatoes
(cooked)Artichoke  
Bitter melon  
Broccoli  
Brussels sprouts  
Cabbage (raw)  
Cauliflower (raw)  
Celery  
Eggplant  
Kale  
Kohlrabi  
Onions (raw)  
Peppers (sweet and
hot) 
Potatoes (white)  
Prickly pear (fruit
and leaves)  
Radishes (raw)  
Turnips  
Wheat-grass sproutslegumes
FriendliestEat in  
ModerationAvoid
Mung beans (whole bean)  
Mung dal (split mung
bean)  
Tur dal (split yellow
lentils)  
Urad dal (split black
lentils)Lentils
(red)  
Soy milk  
Soy sauce  
TofuAdzuki beans  
Black beans  
Black-eyed peas  
Chickpeas (garbanzo
beans)  
Kidney beans  
Lentils (brown)  
Lima beans  
Navy beans  
Peas (dried)  
Pinto beans  
Soybeans  
Soy flour  
Soy powder  
Split peas  
Tempeh  
White beans
dairy products
FriendliestEat in  
ModerationAvoid
Butter  
Buttermilk  
Cheese
(soft)  
CottageCheese (hard)  
Ice cream  
Sour cream  
Yogurt (diluted and
spiced)Cow’ s milk (powdered)  
Goat’ s milk (powdered)  
Yogurt (plain, frozen, or with
fruit)cheese  
Cow’ s milk  
Ghee  
Goat cheese  
Goat’ s milk
grains
FriendliestEat in  
ModerationOkay if
Eaten Rar elyAvoid
Durum
wheat flour  
Oats
(cooked)  
Pancakes  
Quinoa  
Rice (all
kinds)  
WheatAmaranth Pasta  
Polenta  
Rice cakesBarley Bread (with
yeast)  
Buckwheat Cereal (cold,
dry, or puf fed) 
Corn  
Couscous  
Crackers  
Granola  
Millet  
Muesli  
Oat bran  
Oats (dry)  
Rye 
Sago  
Spelt  
Tapioca  
Wheat bran
beverages
Friendliest Drink in
ModerationOkay if
DrunkAvoidRarely
Almond milk  
Aloe vera juice  
Apple cider  
Apricot juice  
Berry juice (except
for cranberry)  
Carrot juice  
Chai (hot spiced
milk)  
Chamomile tea  
Cherry juice  
Clove tea  
Grain “cof fee” 
Grape juice  
Grapefruit juice  
Lemonade  
Mango juice  
Orange juice  
Papaya juice  
Peach nectar  
Pineapple juice  
Rice milk  
Sour juicesSoy milk (hot
and well-spiced)Basil tea  
Cinnamon
tea 
Jasmine tea  
Lemon balm
tea 
Prune juice  
Tomato juiceApple juice  
Black tea  
Caffeinated
beverages  
Carbonated
drinks  
Chocolate
milk 
Coffee 
Cold dairy
drinks  
Cranberry
juice  
Ginseng tea  
Hibiscus tea  
Iced tea  
Icy cold
drinks  
Mixed
vegetable
juice  
Pear juice  
Pomegranate
juice  
Soy milk
(cold)  
Vegetable
bouillon
nuts
Friendliest, but Best in AvoidModeration
Almonds  
Black walnuts  
Brazil nuts  
Cashews  
Hazelnuts  
Macadamia nuts  
Pecans  
Pine nuts  
Pistachios  
WalnutsNone
seeds
Friendliest Avoid
Flax 
Pumpkin  
Sesame  
SunflowerPopcornoils
Friendliest External Use Only Avoid
Ghee  
Olive  Coconut  
AvocadoFlaxseedSesame  
Most other oils
sweeteners
Friendliest Okay if Used Rar elyAvoid
Barley malt  
Fructose  
Fruit-juice concentrate  
Honey (raw and not processed)  
Jaggery  
Molasses  
Rice syrup  
TurbinadoMaple syrup White sugar
pitta
General Guidelines
•   Balance an aggravated pitta with sweet dairy products such as milk,
butter, and ghee. Avoid such sour dairy products as yogurt, cheese,
sour cream, and buttermilk. •   You are a fiery dosha, so sweeteners of almost all kinds are great for
balancing you out. Go slow on honey and molasses, though. •   Coun ter the heat of pitta with sweet, ripe, juicy fruits. Stay away
from sour fruits. Similarly, avoid vegetables that are hot (peppers,
for instance), sour, or pungent. Favor those that are mild, sweet,  and
bitter. •   Certa in spices can inflame an already strong pitta. You can imagine
the effect chili peppers and cayenne would have on you, for
instance. In general, Ayurveda recommends that this dosha usespices in moderation. Some spices with cooling properties —
coriander, cardamom, and fennel, to name a few — are fine. fruits
FriendliestEat in  
ModerationOkay if Eaten
RarelyAvoid
Apples (sweet)  
Applesauce  
Apricots (sweet)  
Avocados  
Berries (sweet)  
Cherries (sweet)  
Coconut  
Dates  
Figs 
Grapes (red and
purple)  
Mangoes (ripe)  
Melons  
Olives (black)  
Oranges (sweet)  
Pears  
Pineapple (sweet)  
Pomegranates  
Prunes  
Raisins  
WatermelonLimes
PapayaKiwi Apples
(sour)  
Apricots
(sour)  
Bananas  
Berries
(sour)  
Cherries
(sour)  
Cranberries  
Grapefruit  
Grapes
(green)  
Lemons  
Mangoes
(green)  
Olives
(green)  
Oranges
(sour)  
Peaches  
Persimmons  
Pineapple
(sour)  
Plums (sour)  
Rhubarb  Strawberries  
Tamarind
vegetables
FriendliestEat in  
ModerationOkay if Eaten
RarelyAvoid
Artichoke  
Asparagus  
Beets (cooked)  
Broccoli  
Brussels sprouts  
Cabbage  
Carrots (cooked)  
Cauliflower  
Celery  
Cilantro  
Cucumber  
Fennel  
Green beans  
Jerusalem
artichoke  
Kale  
Leafy greens  
Lettuce  
Okra  
Parsley  
Parsnips  
Peas 
Peppers (sweet)  
Potatoes (white)  
Sweet potatoesCarrots
(raw)Corn  
Eggplant  
Kohlrabi  
Spinach (cooked)Beet greens  
Beets (raw)  
Daikon
radish  
Garlic  
Green chilies  
Horseradish  
Mustard
greens  
Onions (raw)  
Peppers (hot)  
Radishes  
Spinach
(raw)  
Tomatoes  
Turnip
greens  
Turnipslegumes
FriendliestOkay Once in a
WhileAvoid
Adzuki beans  
Black beans  
Black-eyed peas  
Chickpeas (garbanzo
beans)  
Kidney beans  
Lentils (brown and
red) 
Lima beans  
Mung beans (whole
bean)  
Mung dal (split  mung
bean)  
Navy beans  
Peas (dried)  
Pinto beans  
Soybeans  
Soy cheese  
Soy milk  
Split peas  
Tofu 
White beansSoy flour  
Soy powderSoy sauce  
Tur dal (split yellow
lentils)  
Urad dal (split black
lentils)
dairy products
FriendliestOkay Once in a
WhileAvoidButter (unsalted)  
Cheese (soft, not
aged, unsalted)  
Cottage cheese  
Cow’ s milk  
Ghee  
Goat cheese (soft
and unsalted)  
Goat’ s milk  
Ice creamYogurt (freshly made
and diluted)Butter (salted)  
Buttermilk  
Cheese (hard)  
Sour cream  
Yogurt (plain, frozen,
or with fruit)
grains
FriendliestOkay if Eaten
RarelyAvoid
Amaranth  
Barley  
Cereal (dry)  
Couscous  
Crackers  
Durum wheat flour  
Granola  
Oat bran  
Oats (cooked)  
Pancakes  
Pasta  
Rice (basmati, white,
wild)  
Rice cakes  
Sago  
Spelt  
Tapioca  Muesli  
Polenta  
Rice (brown)Bread (with
yeast)  
Buckwheat  
Corn  
Millet  
Oats 
Quinoa  
RyeWheat  
Wheat bran
beverages
Friendliest Drink in Moderation Avoid
Almond milk  
Aloe vera juice  
Apple juice  
Apricot juice  
Berry juice (sweet)  
Black tea  
Blackberry tea  
Chamomile tea  
Cherry juice  
(sweet)  
Cool dairy drinks  
Grain “cof fee” 
Grape juice  
Mango juice  
Mixed vegetable  
juice  
Peach nectar  
Pear juice  
Pomegranate juice  
Prune juice  
Rice milk  
Soy milk  
Vegetable bouillonChai (hot spiced milk)  
Cinnamon tea  
Orange juiceApple cider  
Berry juice (sour)  
Caffeinated  
beverages  
Carbonated drinks  
Carrot juice  
Cherry juice  
(sour)  
Chocolate milk  
Coffee 
Cranberry juice  
Ginger tea (dry)  
Ginseng tea  
Grapefruit juice  
Iced drinks  
Iced tea  
Lemonade  
Papaya juice  
Sour juices  
Tomato juice
nutsFriendliest Avoid
Almonds (soaked and peeled) Almonds (with skin)  
Black walnuts  
Brazil nuts  
Cashews  
Hazelnuts  
Macadamia nuts  
Pecans  
Pine nuts  
Pistachios  
Walnuts
seeds
Friendliest Okay Once in a While Avoid
Flax 
Popcorn (no salt, buttered)  
Psyllium  
SunflowerPumpkin Sesameoils
Friendliest (for Internal and
External Use)External Use
OnlyAvoid
Canola  
Flaxseed  Avocado  
CoconutAlmond  
Apricot  Ghee  
Olive  
Primrose  
Soy 
Sunflower  
WalnutCorn  
Safflower  
Sesame
sweeteners
Friendliest Okay if Used Rar ely Avoid
Barley malt  
Fructose  
Fruit-juice concentrate  
Maple syrup  
Rice syrup  
TurbinadoHoney (raw and not processed)  
White sugarJaggery  
Molasses
kapha
General Guidelines
•   Low-fat milk balances kapha. Make sure you consume it in the way
it should be: boiled, then cooled to room temperature. Adding a
pinch or two of turmeric before boiling reduces the kapha-
generating qualities of even whole milk. •   Kapha is a heavy dosha. Balance it with such light fruits as apples
and pears. Stay away from heavy, juicy, sour fruits. Most vegetables
are good for you, except those that are seen as “sweet” — cucumber
and tomatoes, for instance. •   Kapha is already rich in “sweetness,” so it does not need  sugar -
based products. Y our sweetener of choice should be honey. •   Beans are generally good for kapha, but nuts can aggravate the
heaviness of this dosha; eat them as sparingly as possible. Most
grains will benefit you, but avoid eating too much wheat or rice,
which can increase mucus production and make you feel heavier. •   Rejoice. There is almost no spice that you cannot consume in
abundance. “Hot” spices such as cayenne and black pepper flush out
mucus, thus balancing kapha. Even mild spices will help you digest
and assimilate your food better. fruits
FriendliestEat in  
ModerationOkay if Eaten
RarelyAvoid
Apples  
Applesauce  
Apricots  
Berries  
Cherries  
Cranberries  
Peaches  
Pears  
Persimmons  
Pomegranates  
Prunes  
RaisinsFigs (dried)  
Grapes  
Lemons  
Limes  
StrawberriesMangoes Avocados  
Bananas  
Coconut  
Dates  
Figs (fresh)  
Grapefruit  
Kiwi  
Melons  
Olives (black or
green)  
Oranges  
Papaya  
Pineapple  
Plums  
Rhubarb  
Tamarind
Watermelon
vegetablesFriendliest Avoid
Artichoke  
Asparagus  
Beet greens  
Beets  
Broccoli  
Brussels sprouts  
Cabbage  
Carrots  
Cauliflower  
Celery  
Cilantro  
Corn  
Daikon radish  
Eggplant  
Fennel  
Green beans  
Green chilies  
Horseradish  
Jerusalem artichoke  
Kale  
Kohlrabi  
Leafy greens  
Lettuce  
Mustard greens  
OkraCucumber  
Squash (winter)  
Sweet potatoes  
Tomatoes (raw)  
Zucchini
legumes
FriendliestEat in  
ModerationAvoid
Adzuki beans  Mung beans (whole Kidney beans  Black beans  
Black-eyed peas  
Chickpeas (garbanzo
beans)  
Lentils (red and
brown)  
Lima beans  
Navy beans  
Peas (dried)  
Pinto beans  
Soy milk  
Split peas  
Tur dal (split yellow
lentils)  
White beansbeans)  
Mung dal (split mung
bean)  
Tofu (hot)Soybeans  
Soy cheese  
Soy flour  
Soy powder  
Soy sauce  
Tofu (cold)  
Urad dal (split black
lentils)
dairy products
FriendliestEat in  
ModerationOkay if
Eaten
RarelyAvoid
Cottage cheese
(from skimmed
goat’ s milk)  
Goat’ s milk
(skimmed)  
Yogurt (skimmed
and diluted)Buttermilk  
Ghee  
Goat cheese
(unsalted and
not aged)Butter
(unsalted)Butter (salted)  
Cheese (soft
and hard)  
Cow’ s milk  
Ice cream  
Sour cream  
Yogurt (plain,
frozen, or with
fruit)
grainsFriendliest Eat in  
ModerationOkay if Eaten
RarelyAvoid
Barley  
Buckwheat  
Cereal (cold, dry,
or puf fed) 
Corn  
Couscous  
Crackers  
Granola  
Millet  
Muesli  
Oat bran  
Oats (dry)  
Polenta  
Rye 
Tapioca  
Wheat branAmaranth  
Durum wheat
flour  
Quinoa  
Rice
(basmati,
wild)  
SpeltPasta  
Rice cakesBread (with
yeast)  
Oats (boiled)  
Pancakes  
Rice (brown,
white)  
Wheat
beverages
FriendliestDrink in
ModerationAvoid
Aloe vera juice  
Apple cider  
Apricot juice  
Berry juice  
Black tea (spiced)  
Blackberry tea  
Carrot juice  
Chamomile tea  Apple juice  
Chai (hot spiced
milk)  
Pineapple juiceAlmond milk  
Carbonated
drinks  
Cherry juice
(sour)  
Chocolate milk  
Coffee 
Cold dairy drinks  Cherry juice (sweet)  
Chicory  
Cinnamon tea  
Cranberry juice  
Grain “cof fee” 
Grape juice  
Mango juice  
Peach nectar  
Pear juice  
Pomegranate juice  
Prune juice  
Soy milk (hot and well-
spiced)Grapefruit juice  
Iced tea  
Icy cold drinks  
Lemonade  
Marshmallow tea  
Orange juice  
Papaya juice  
Rice milk  
Sour juices  
Soy milk (cold)  
Tomato juice
nuts
Friendliest Okay Once in a While Avoid
Charoli Almonds (soaked and peeled) Black walnuts  
Brazil nuts  
Cashews  
Hazelnuts  
Macadamia nuts  
Pecans  
Pine nuts  
Pistachios  
Walnuts
seeds
Friendliest Eat in Moderation Avoid
Chia  Flax SesamePopcorn (no salt, no butter) Pumpkin  
Sunflower
oils
Friendliest, but Use
(Internally) in SmallExternal
Use OnlyOkay if
RarelyAvoidAmounts Used
Almond  
Canola  
Corn  
Ghee  
SunflowerSesame Flaxseed Apricot  
Avocado  
Coconut  
Olive  
Primrose  
Safflower  
Sesame
(internal
use) 
Soy
Walnut
sweeteners
Friendliest Avoid
Fruit-juice concentrate  
Honey (raw and not processed)Barley malt  
Fructose  
Jaggery  
Maple syrup  
Molasses  
Rice syrup  
Turbinado  
White sugar
OceanofPDF. comglossary
Abhyanga: daily self-massage
Agad T antra: toxicology
Agni: “fire,” the force that governs digestion and metabolism
Ahara Shakti: appetite and digestive capacity
Akash: sky, ether
Alochaka: “criti c” — the fire that can “criticize,” or in another sense,
“perceive” visually
Alochaka pitta: subdosha located in the eyes and governs vision
Ama: undigested toxic matter
Amla: the sour taste
Ananda: bliss
Apana: downward moving
Apana vata: subdosha that resides in the nether regions and regulates the
flow of waste, ejaculate, and menstrual fluid
Arjuna: a key A yurvedic herb that heals the emotional aspect of the heart
Artha: money; also, the responsibility to earn money
Asafetida: a strongly aromatic spice used in Indian cooking
Asana: a yoga pose
Ashwagandha: a key Ayurvedic herb that is an effective weap on against
physical fatigue
Asthi: bone
Atta: chapati flourAvalambaka kapha: from avalamb,  “support,” thus the form of water that
gives support; this subdosha supports all other subdoshas and protects
the heart and lungs and strengthens the muscles
Bal Chikitsa: pediatrics
Basti: herb-based enemas that are a crucial cleansing stage in panchakarma
therapy
Beej-bhoomi: seedbed; in Ayurvedic terms, dosha imbalances make the
body a beej-bhoomi for disease to grow
Bhakti yoga: a form of yoga that teaches how to attain bliss through
worship
Bheda: last stage of disease, when it becomes chronic
Bhrajaka: means “to dif fuse” or “spread”
Bhrajaka pitta: subdosha that gives the skin radiance
Bodhaka: from bodh,  meaning “awareness”
Bodhaka kapha:  from bodh,  “awareness,” therefore Bodhak a kapha means
the form of water that helps us perceive taste — the first stage of
digestion; this subdosha helps us discriminate strong and subtle flavors
Brahmi: a key A yurvedic herb that enhances mental capacities
Chapati: griddle-cooked Indian bread
Charaka: the most revered A yurvedic physician of ancient times
Charaka Samhita:  Charaka’ s treatise on A yurvedic healing
Chatai: straw mat
Darshana: observation; the first stage in A yurvedic diagnosis
Dharma: religion, religious duty
Dhatu: tissue
Dhi: acquisition of knowledge
Dhriti: retention of knowledge
Dincharya: daily routine
Dosha: an individual’ s body and personality type
Dravyaguna: A yurvedic pharmacology
Garam masala: a hot spice mix, available in Asian grocery stores
Ghee: clarified butter
Graha Chikitsa: psychiatryGunam: inner beauty
Gunas: qualities, either physical or abstract
Hatha yoga: a form of yoga in which exercises or poses called  asanas are
practiced
Jaggery: an unrefined brown sugar made from palm sap
Jal: water
Jatharagni: digestive fire
Jnana yoga: a form of yoga that uses the intellect to help understand the
self
Kama: pleasure
Kapha: one of the three doshas; kapha is responsible for body structure
Karma: actions
Karma yoga: a form of yoga that teaches unselfish action
Kashaya: the astringent taste
Katu: the bitter taste
Kaya Chikitsa: internal medicine
Kheer: Indian rice pudding
Khichari: a rice and lentil dish
Kledaka kapha: the form of water that moistens; this subdosha controls the
enzymes and juices that are involved in the digestive process
Lassi: diluted yogurt drink that aids digestion and cools the system
Lavana: the salty taste
Madhura: the sweet taste
Majja: bone marrow
Mamsa: muscle
Mantra yoga: a form of yoga that teaches how to use sound and speech to
attain bliss
Marmas: 107 vital connecting points between mind and body
Matra: the quantity of food that is ideally suited to an individual
Matrakala: one-third of a second
Meda: fatty tissue
Moksha: the attainment of bliss
Mung dal: a yellow lentil that is light and nutritiousNasya: Medicated oil used to clean the nasal passages
Nighantu: an Ayurvedic treatis e Ojas (pronounced with a hard “j”): the
subtle essence of ener gy
Pachaka: pertaining to digestion
Pachaka pitta: from pachan,  “digestion,” subdosha that influences
digestion, assimilation, and metabolization of food
Panchakarma: seasonal rejuvenation therapy that uses five cleansing
actions (emesis, purgation, enemas, nasal cleansing, and blood
purification) to detoxify the body
Paneer: homemade cottage cheese (Indian-style)
Pitta: the dosha that regulates metabolism
Pragya aparadh: literally “a mistake of the intellect,” eg. refers to the
body’ s innate intelligence being compromised
Prakopa: the second phase of disease, in which toxins increase and doshas
are aggravated
Prakriti: the basic dosha type or constitution with which a person is born
Pramana: state of physical development in proportion to a person’ s age
Prana: life force, consciousness
Prana vata: from prana,  “life force”; chief subdosha, located in the head,
heart, chest, and sense organs and governs vision, hearing, smell, taste,
creative thinking, and enthusiasm
Pranayama: a breathing exercise geared toward regulating life force
Prasara: the third phase of disea se, in which the disease spreads  throughout
the body
Prashna: questioning; a step in A yurvedic diagnosis
Prithvi: earth
Raita: a cool dish made by stirring chopped fruit or vegetables into plain
whisked yogurt
Rajas: the guna or quality that moves us to take action
Raja yoga: a form of yoga that teaches royal qualities to put an end to
worldly miseries and attain bliss
Rakta: blood tissue
Ranjaka: that which colorsRanjaka pitta: subdosha that governs the liver, spleen, and stomach and
gives healthy blood its rich red color
Rasa: taste; Ayurveda recognizes six primary rasas, or tastes. Taken
literally, it means “essence” as well as “fluid”
Rasayana: a healing food that balances both body and mind
Rig-V eda: the oldest Indian text
Roopam: outer or physical beauty
Sadhaka: the fire that helps us recognize the truth or reality, from the root
sadh,  meaning “to accomplish” or “to realize”
Sadhaka pitta: heart-based subdosha that metabolizes thought and feeling
Sadhu: wandering mendicants who spend their days meditating,
worshipping, visiting pilgrimage centers across India, and seeking
alms
Samana: balance or equalizing
Samana vata: subdosha residing  in the midsection of the body, including
the navel, stomach, and small intestine
Samanvaya: balance
Samhanana: assessment of a person’ s physical build
Samhita: compilation
Sanchaya: accumulate
Sanskrit: the language of ancient India
Sara: assessment of a person’ s hair, skin, eyes, and voice
Sat chit ananda: purity of soul and total bliss
Satmya: assessment of a person’ s habits
Sattva: the highest guna, or quality of the mind
Shalakya T antra: eye, ear, nose, and throat treatment
Shalya T antra: sur gery
Shirodhara: a luxurious step during panchakarma in which a continuous
stream of oil is poured on the forehead for about thirty minutes
Shrotas: bodily channels
Shukra: reproductive
Sleshaka kapha: from the root word slish,  which means to be moist or
sticky; this subd osha is located in the joints and is responsible for their
integrity and movementSmriti: the ability to recall what has been learned
Sparsha: touch, one of the stages in an A yurvedic diagnosis
Sthanasamsarya: the fourth stage of disease, in which toxins get localized
Susruta Samhita:  an ancient treatise, mainly on sur gery, written by Susruta
Swastha: the Sanskrit word for “healthy”
Swedana: an herb-infused steam  bath that opens up the channels of healing
during panchakarma
Tamas: one of the three behav ioral doshas, associated with inaction and
making unwise choices
Tantra yoga: a form of yoga that teaches how to attain bliss using certain
ancient Hindu scriptures
Tarpaka: from tripti,  “contentment”
Tarpaka kapha: derived from tripti,  which means “contentment,” thus
tarpaka kapha means the form of water that gives contentment; this
subdosha nourishes the nose, mouth, eyes, and brain
Tikiya: a popular potato snack in India
Tikta: the pungent taste
Tridosha: the three doshas
Turka: fried garnish
Udana: upward moving
Udana vata: subdosha responsible for quality of voice, memory, and
movement of thought
Upveda: a subtext of the V edas, ancient Indian philosophical works
Vaidya: an A yurvedic physician
Vajikarana T antra: study of aphrodisiacs and fertility
Vastu: Hindu philosophy of home architecture
Vata: the dosha that governs movement and leads the other two doshas
Vaya: age and its relationship with disease
Vayastyag: lasting beauty
Vayu: air
Vedas: ancient Indian texts; there are four vedas: Rig-V eda, Sama-V eda,
Yajur-Veda, and Atharva-V eda
Vikriti: a person’ s current balance of doshas, influenced by several factorsVyakti: the fifth phase of disease, in which it becomes evident
Vyana (vi-ana): diffusive or pervasive. Vi is a prefix meaning apart or to
separate
Vyana vata: subdosha whose primary seat is the heart; governs blood flow,
heart rhythm, perspiration, and sense of touch
Vyayama Shakti: a person’ s capacity to exercise and work
Yoga: a sister science of Ayurveda, designed to unite the human mind and
the divine through disciplined asanas, or poses
Yuj: to join together, yoke, unite
OceanofPDF. comresource list
 
seven informative ayurveda web sites
www. mapi. com
Maharishi Ayurveda’ s comprehensive Web site contains several free
newsletters on Ayurveda. The topics include nutrition tips and recipes, skin-
care advice, counsel on creating joyful relationships, and recommendations
on maintaining overall balance. In addition, you’ll find here a vaidya’ s
advice on common health problems, plus interviews with allopathic doctors
who combine their practice of W estern medicine with A yurvedic treatments. www. discoverayurveda. com
Another good site that covers a variety of Ayurvedic topics, from yoga
poses for a smooth menopause to skin-care strategies. You can also read
book reviews and subscribe to free online A yurvedic newsletters here.
The author's approach is to focus on small, positive actions that bring happiness and self-care, and to avoid self-judgment and guilt.
What is the author's approach to self-improvement?
The author was born in an Ayurvedic environment and grew up listening to proverbs and wisdom from their grandparents, which later helped them understand Ayurveda.
What is the author's relationship with Ayurveda?
The passage mentions gift ideas such as essential oils, herbal teas, and Ayurvedic-inspired books, as well as a handwritten note with a personalized message.
What are some Ayurvedic gift ideas mentioned in the passage?
The author has had a personal transformation through Ayurveda, quitting unhealthy habits and adopting a healthier lifestyle, but still consults allopathic doctors when necessary.
What is the author's experience with Ayurveda?
The author emphasizes the importance of self-care, relaxation, and stress relief through Ayurvedic practices, and suggests that one should not judge themselves for small mistakes.
What is the author's advice on managing stress?