They are or ganize d, decisive, and they see things clearly , but
they can  be intense and they ma y have sharp tempers. Another characterstic
that stands out for Pitta people is that they often have red hair and skin. T om Cru ise is a good example of someone with Pitta constitution. In the
animal kingdom, the tiger fits the bill. A balan ced Pitta  is sharp, focus ed, generous, social, and calm, and this is
the ideal expression of who they are. Due to their fiery nature, Pitta people mean business. Stay out of their way
when th eir mind is set on something. They don’ t like to waste time. They
are sharp as a razor and a force to be reckoned with. When things don’ t go
their wa y , they can become angr y and irritated. They like to be in char ge of
everything. They have an intense appetite. They naturally enjoy hot spicy
foods, meat and alcohol, toma toes, garlic and onions. They live lar ge. Eating Pitta foods and leaning into their personalities creates mo re Pitta and
leads to Pitta im balance which may manifest as psoriasis, skin conditions,
hypertension, and migraine headaches. T o r ecreate balance, those with Pitta constitution need to stop and smell the
roses. A  walk in the cool moonlight and swimming are so me cooling
activities that can bring them balance. Another way is by cutting down on
hot spicy foods and increasing cooling bitter foods. Keep reading to find out
which foods are pacifying for a Pitta constitution. Paul, who had a Pitta constitu tion, came to me due to arthritis that was
showing up in his hands. His face and skin wer e r ed, as though inflamed. When I asked about his diet, he excitingly informed me how much he loved
hot and spicy foods. In fact, he was very pr oud of his collection  of differ ent
chili sauces. I was not surprised when he told me he loves  grapefruit,
tomatoes, garlic and onions. These ar e all Pitta foods and they wer e helpinghim cr ea te a Pitta imbalance (inflammation in his hands.) A nd, yes, he
loved people, socializing and a lcohol. Although, this was a ch allenge, the
way for him to balance was to r e duce his consumption of Pitta foods, which
would r educe the inflammation  he was experiencing, while incr easing his
consumption of cooling foods—such as bitter gr eens—and adding anti-
inflammatory spices like turmeric to help him get his pain under contr ol. K A P H A  C O N S T I T U T I O N
W ith the predominance of W a ter and Earth elements, those with Kapha
constitution hav e a lar ge build and a lar ge frame; they are heavy and soft. They lik e to have a plan and th ey love routine. They are very reliable and
have a good, gentle nature. When in balance, they are sweet, jovial, and
kind, an d they have a teddy bear -type personality . When out of balance,
they can become couch potatoes, lethar gic, and obese. Santa C laus is a good example  of Kapha, and in the animal kingdom, we
see Kapha in the elephant. A balanc ed Kapha is very stable, consistent and reliable; they are generous
and kind, and they have soft personalities. Kapha people like to collect th ings and they like to have a lo t. They like
luxury and excessive buying, a nd they don’ t engage in anythi ng creative. They enjoy sedentary activities and love to sit, watch movies, and talk. They love heavy foods, such as pizza, cheese, ice cream, meat products, and
sweets. They often overeat. This leads to Kapha imbalance and can
manifest as couch potato syndro me, obesity , diabetes, depressio n and heart
conditions, to name a few . In order to bal ance, those with Kapha constitution should incorporate
lighter f oods (V ata foods) such as leafy greens, salads and light soups, and
they should minimize heavy foods, such as dairy and meat products. Exercise for them is a must, as they tend to be sedentary . W e’ll look at
Kapha balancing foods later . Gail cam e to me due to her inability to lose weight. She was about 200
pounds o verweight, and she was a gr eat, passionate cook. She loved to eatand party . The weight gain had  occurr ed over the years as a r esult of too
much eating, socializing and liv ing lar ge. The mor e weight she  gained, the
har der it became to move ar ound and the less she wanted to move. Although
she had originally had a Pitta constitution and imbalance, she ignor ed it for
too long and thus cr eated a Kapha imbalance. As passionate as she was, it
became a r eal struggle for her to move, even when she knew she had to. Moving or working out was painful, and ther efor e she did not want to do it. This is why it is so important to stay in balance: when an imbalance is
ignor ed for too long, it can become a deeply-ingrained pr oblem, both
mentally and physically . Gail and I had to take small steps to change her
mindset and I h ad to become st rict with her , as that is what sh e needed at
this point in or der to make a shift. Gale is working har d to change her
situation, even though it is challenging for her . It is  imp ortant t o understand that these three forces, V ata, Pitta and Kapha
are continuously working in our body to create homeostasis and we need all
three of them. In general, the  constitution of an individual and their
imbalances tend to be the same, but this is not necessarily true. For
example, those with V ata consti tution tend to have a V ata imbalance, those
with Pitta constitution tend to have a Pitta imbalance and those with Kapha
constitution ten d to have a Kapha imbalance. But V ata indi viduals can
equally create a Pitta or a Kap ha imbalance. Similarly , Pitta people can
create a V ata or a Kapha imbalance, and those with Kapha constitution can
create a V ata or  Pitta imbalance. T o determine a person’ s constitution and
imbalance, we look at their physical body , its functions , and their
psychological nature. T ake a look at the chart on the  following page and fill it out to discover
your constitution and a possible curr ent imbalance. D I S C O V E R I N G  Y O U R  C O N S T I T U T I O N  A N D
I M B A L A N C E
V A T A PITT A KAPHA
Small frame and
thin
Medium frame and
athletic build
Lar ge frame and big
build
Small ankle and Medium ankle and Lar ge ankle and wristwrist bones
 wrist bones
 bones
Thin face
 Square or medium
face
Lar ge or round face
Small, and active,
dark eyes
Medium and
penetrating eyes
Lar ge eyes with thick
eyelashes
Thin, dark and
rough hair
Light, blond or red,
fine, oily hair
Thick wavy hair , dark
or light
Dry and thin skin
 Skin is oily and a little
heavier
Thick and moist skin
Cold hands and
feet
Always warm
 Sweats easily
Brittle nails
 Flexible and strong
nails
Strong thick nails
Has a hard time
gaining weight
Can gain/lose weight
easily at will
Gains weight easily ,
has a hard time losing it
Appetite is
variable
V oracious appetite
 Enjoys eating, finds it
hard to stop and can
easily skip meals
Likes to snack,
nibble
Likes high protein
meals
Loves fatty , heavy ,
starchy foods
Food sensitivities
 Can eat anything
 Sluggish digestion
V ariable thirst
 Usually thirsty
 Rarely thirsty
T ends towards
constipation
T ends towards a loose
stool
Soft, regular bowel
movements
Light, restless
sleep
Needs only 6 hours of
sleep
Can sleep all day
Prefers warm
climate, sunshine
Prefers cool and airy
places
Likes all climates
except humid ones
Dislikes routine
 Likes routine and
being in char ge
Likes routine
Creative thinker
 A leader and a
visionary
Good at or ganizing
Likes to be
physically active
Likes physical
activities, especially
competitive ones
Loves sedentary
activitiesLearns quickly &
for gets quickly
Analytical mind
 Rarely for gets, good
memory
Changes mind
easily
Has strong opinions
 Changes opinions
slowly
T ends toward
fear/anxiety when
stressed
T ends toward
frustration/anger when
stressed
T ends to avoid dif ficult
situations
Changeable mood
and ideas
Likes to express ideas
and feelings
Steady , reliable, slow to
change
Mind tends to
race
V ery focused with a
sharp mind
Calm mind
Enthusiastic but
unfocused
Goal oriented and has
a sharp focus
Easy-going and needs
motivation
____ Number of
Checks____ Number of Checks ____ Number of Checks
The colu mn with the most checks is usually your primary constitution. If
you hav e an equal number of ch ecks in two or all three columns, then you
are bi-d oshic su ch as vata-pitta, or pitta-vata, vata-kapha or p itta-kapha
etc. Or you could be tri-doshic. If you checked some aspects under a column that are dif ferent from your
constitution as a whole, then you could have that imbalance. For example,
if yo ur primary dosha is vata, as that’ s what has the most chec ks, but if
you also checked two-three is sues under the pitta or kapha  column,
especially the psychological and  physical functions, then you could have
either a pitta or a kapha imbalance. E L E M E N T S  I N  T H E  S E A S O N S
The seasons are a result of changes in Nature that in turn create changes in
our body  and its needs. This m eans we need to change what we eat in the
changing season s. Please note th at the seasons listed below are for people in
Northern Hemis phere. Y ou may need to adjust if you live in ot her parts of
the world.V A T A  S E A S O N
V ata sea son is late fall and early winter . The weather turns cold, the wind
blows, and the earth become s dry , hard, cold and rough. W ith the
unpredictable and irregular nature of V ata season, it is best to minimize V ata
foods such as cold and raw foods as that would create more of the V ata
imbalance. In order  to bring balance, we intr oduce foods of the opposite
qualities. T o stay  balanc ed in the V ata season, it is best to favor war m,
cooked a nd oily foods such as st ews, soups, cooked root vegetables, and hot
beverages, and eat suf ficient q uantities of them. The colder w eather can
sometimes make people want to stay inside and be more sedentary than in
other seasons. It is important that we don’ t become too sedentary , and we
must maintain our regular exerc ise routines. Since V ata tends to be erratic
and irregular , it is important to maintain a regular schedule  of eating,
sleeping and exercising in order to balance V ata. When we over -indulge during the winter months on sweets  or holiday
treats, we can create a Kapha imbalance, i.e. gain weight. It is very common
during t his time  for people to gain weight. It’ s okay to gain a little weight
gain if you have a small build, but too much can be problematic. So, eat
enough to maintain your balance but don’ t go overboard. One way to make
sure of that is to undertake regular rigorous exercise at least three or four
times a week. Exercise is impo rtant all the time, but more so in the V ata
season due to our tendency to go “dormant” and eat more. K A P H A  S E A S O N
Kapha season is from late winter to early spring. The snow melts (if there is
snow where you live), sap rises, the ground becomes muddy and the trees
blossom. Kapha season is characterized by heavy , dense, wet, gooey , stable,
and cool qualities. Much like Nature, this is the time when our body will try
to get rid of accumulated Kapha over the winter months in or der to reach
balance. W e might experience this as colds, sinus discomfort or aller gies,
and we might fe el lethar gic and heavy . In order to help our body get rid of
this excess Kapha, we need to switch up our diet. Eating foods that are
lighter , drier and pungent (as discussed more in the tastes section of this
chapter) will allow us to move all that winter -derived Kapha  out of ourbody . A s soon as they are available, eat the first bounty of the season:
sprouts, berries, dandelions and other spring greens, which naturally
support this time of cleansing. A voiding processed food, sugars and caf feine
is a great way to help our body naturally detoxify . Eating less fat and animal
products, heavy and sweet foods is also recommended. P I T T A  S E A S O N
Pitta season is f rom mid-June to mid-September—the summer months. W e
need to stay cool during these months. Summer ’ s bounty of fers plenty of
ways to keep c ool: cucumbers, mint, summer squash, zucchi ni, melons,
sweet, juicy fruits, berries, coconut water and mangoes. Our digestion slows
down in the su mmer to compensate for the external heat. T o keep our
digestion strong , it is best not to overindulge in ice cold bevera ges and ice-
cream, as they reduce the ef ficiency of our digestive system (more about
that in our chapter on digestion). While a little of these foods can help us
stay coo l, too much can dampe n our digestive power , making the system
work ha rder and , in turn, create more heat. Staying cool and ligh t is the way
to maintain balance in this season. E L E M E N T S  I N  T H E  T I M E S  O F  D A Y  A N D
N I G H T
Just as dif ferent elements predominate in dif ferent seasons, dif ferent
elements are predominant at dif ferent times of the day and night. V A T A  T I M E
Air and Ether are predominant in the environment during V ata T ime and it
occurs from 2:00-6:00 a.m. and 2:00-6:00 p.m. The morning hours
represent an auspicious time to meditate and pray and to connect with our
spirit or  our guides. The V ata e ner gy is creative ener gy , making the mid-
afternoon hours a perfect time for creative work such as writing and other
projects. K A P H A  T I M EThe elements W ater and Earth are predominant during Kapha time and it
occurs between 6:00-10:00 a.m. and 6:00-10:00 p.m. Kapha ener gy is heavy
and stable, so e xercising during the morning Kapha time is  a valuable
antidote for the heaviness of that time of day . But going with the flow of
this ener gy in the evening hours of Kapha time helps us slow down,
unwind, and relax our nervous system so we can get ready for sleep. Eating
a lighter meal in the evening is recommended, as that’ s when our digestion
and metabolism  are slower . Heavy meals consumed in the eve ning Kapha
time can create more toxicity in the body . P I T T A  T I M E
Fire and W ater are predominant in the environment during Pitta T ime,
between 10:00 p.m.-2:00 a.m. and 10:00 a.m.-2:00 p.m. Pitta ener gy is
sharp, intense and hot. It’ s best t o eat our lar gest meal during the day at this
time, be cause o ur digestive power is intense and at its peak. During the
overnight Pitta hours, our digestive Fire turns inward “cleaning” the GI
track, and allowing us to sleep deeply so we may wake up refreshed and
rechar ged. It is r ecommended that we retire for bed before 10:00  p.m. so we
don’ t risk the re turn of our hung er and the midnight snack attack that might
result. Falling asleep before Pit ta time allows our digestion to turn inward
and do all the p rocessing it needs to do to help us awaken refreshed and
renewed the next day . Understanding the cycles of day and night can help us create a simple daily
routine which is very balancing for V ata. The routine can incorporate
waking up just a little before 6:00 a.m. and being in bed just a little before
10:00 p.m. Exercising in the morning and slowing down in the evening
allows us to har ness the Kapha ener gy appropriately and ef ficiently . Eating
a light, warm, cooked breakfast, with a big meal during the mid-day Pitta
time, an d a lighter meal in the evening, will help us harmonize  with these
elements in the environment and create balance for ourselves. E L E M E N T S  I N  T H E  C Y C L E S  O F  O U R  L I F E
From bi rth to puberty , we are in Kapha time (the spring of our lives) of our
lives. Fr om pub erty to 60 is Pitta time (the summer of our lives) and after60 is V ata time (the winter of our lives). When we are young, we need lots
of food and protein to build our body . In the middle of our lives, we need to
eat to sustain our ener gy and vitality . And, in our older years, we can do
with lig hter foods, generally speaking. There are always exceptions and
other factors that determine how  we eat, such as our ability to  digest, our
body weight, our constitution, and our imbalances. E L E M E N T S  I N  T H E  T A S T E S
Our food choices are greatly influenced by the tastes we like. Although this
is a  good indi cator of which tastes to include in our di et, without
understanding th e ef fects of those tastes on our body , we can overdo it on
some ta stes, and  not have enou gh of others. This creates an imbalance in
our physiology and results in cra vings which can help us tune into the tastes
that may be mis sing in our meals. The solution, however , ma y not be as
simple a s just adding those taste s to our meals. For example, when we feel
down or  tired, we may crave the Sweet taste. As much as that taste can
provide a quick pick-me-up, o verdoing it can also lead to more fatigue. Moreover , the source of the Sweet taste matters: cookies or dates? The best
solution is to fig ure out what’ s causing our fatigue and to include the taste
we need in our meals—preferably via fresh foods, rather than treats. Similarly , a craving for cof fee may indicate that the Bitter taste is missing in
our mea ls. Bitter taste makes us feel light and ener getic. The so lution is to
add Bitt er taste via bitter greens  in our diet, rather than going overboard on
cof fee. A d eeper understanding of th e tastes is needed. Dif ferent tastes have
dif ferent digestive and post-dig estive ef fects on our bodies. A balanced
meal includes six dif ferent tastes altogether: Sweet, Salty , Sour , Pungent,
Astringent and Bitter . Dif ferent tastes stimulate the secretion of dif ferent
enzymes for digestion, so our system can work optimally and ultimately
satisfy our body’ s need for all the tastes. This curbs cravings! Our sens e of taste can give us a  guide map to proper nutrition, provided we
understand a little more about the dif ferent tastes and their ef fect on our
body an d our emotions. There is intelligence behind each taste, and our
cravings can give us deep insig ht into what’ s going on with our body andwhat’ s taking place emotionally . Our taste buds identify tastes , of course,
but they also un lock the nutritive value of food and provide an initial spark
for the digestive process. Each of  the six dif ferent taste s communicates intelligence to our body ,
providing coded  information to our nervous systems that relates  to a meal’ s
nutritional conte nt. If we eat foods that correspond to each of these tastes
throughout the day , our meals w ill provide diverse nourishment that leaves
us f eeling satiated. If we do not have all six tastes in our die t, our brain
receives signals calling for more  food, because our body’ s nutri tional needs
have not been satisfied. So, we keep eating, and we take in  too many
calories, even though we remain undernourished. In a perfect world, all six tastes  are accounted for at every meal. But let’ s
examine one taste at a time to see how we can improve our hea lth through
the food we eat. S W E E T  T A S T E
Sweet ta ste is composed of the elements Earth and W ater . The qualities of
this taste are he avy , moist, consolidating, soothing and cooling , and these
are the qualities that are imparted to our body and mind via this taste. Like
its c onstituent elements, Swee t is a stabilizing taste; it can increase
lubrication, tone areas of deficiency and calm the nerves. Because of its
consolidating quality , for many , Sweet taste is a nice way to finish of f a
meal. Sweet taste is the most pleasurable taste and hence the reason for its
overconsumption. It is also considered a celebratory taste. It is customary to
have it at weddings, birthdays and other special occasions by way of cakes
and other sweet treats. W e can also overdo it on Sweet taste by
overconsuming fruits such as mangoes, oranges, pineapple, and even
apples. This is the taste that is most responsible for many health problems,
such as weight gain, inflamma tion, and diabetes, to name a few . On the
other hand, having too little of this taste can be depleting to our bodies, and
can cause irritation.The real ity is that people rarely have too little Sweet taste in the ir diet; it is
mostly c onsumed to excess. Sugary treats are now available all the time and
enjoying a desert after a meal ha s become more common. Not only that, but
refined s ugar in various forms is in all the processed foods tha t are readily
available to soothe our discomfo rts and sedate us; hence the reason it is so
addictive. Even if we are not de liberately adding Sweet taste to our meals,
simply c hewing food extracts the sweetness from it, and that’ s the ideal way
to experience Sweet taste in our meals. Not too much and not too little is the A yurvedic way . So, having a cookie or
ice-cream once in a while is fin e, but having them after every meal would
be too much. Y ou also want to a llow a little gap after a meal, of at least 30
minutes, so your food can be digested before loading your system with
sugar . T his prevents fermentatio n of your undigested food and the resulting
toxicity . Sweet ta ste can be very groundi ng for V ata people, as its elements of Earth
and W ater are b alancing to the elements predominant in thos e with V ata
constitution (Eth er and Air). Sw eet taste can be cooling for Pitta people but
for K apha people, it adds more o f the same elements (Earth and W ater) that
can lead to too much Kapha. This is toxic to the physiology and promotes
the already-problematic sedentary lifestyle among Kapha people. The healthiest way to add Swe et taste to our meals is by enjoying sweet-
tasting v egetables such as carrots, beets, sweet potato, squashes and peas. Other fo ods with Sweet taste include dairy products, sweet juicy fruits,
nuts, see ds, grains, legumes, meat and eggs. Many foods have a natural
sweetness to them, and chewing  them well extracts the Sweet taste, which
is one of the reasons grandma told us to chew our food well. Sweet ta ste is balancing in the w inter months (V ata Season) and should be
avoided in the spring time (Kapha Season) as our bodies naturally seek to
detoxify from the overconsumpt ion of Sweet taste during the winter months
Enjoying the fresh juicy sweet fruits in the summer months (Pitta Season) is
a great way to include the Sweet taste and to balance the heat. Overconsumption of Sweet taste can indicate a desire or nee d for love,
comfort and nurturance. A cl ient who had a death in the family beganbaking cupcakes and enjoying them, as this was her way of nurturing
herself. W e can find ot her ways for se lf-love and nurturance so we d on’ t
overdo t he Sweet taste. Self-massage with oil, prayer and meditation, eating
well, and getting enough sleep are some of the ways to take care of yourself
in ch allenging times. Ultimately , all tastes mer ge into the taste o f sweetness
if we allow ourselves to fully enjoy our meals. Cutting out refined sugar comp letely from your diet can be the one single
thing you can do to move towards bettering your health. Many of my clients
have lost weight and reduced th e inflammation-led incidences o f aches and
pains in their body as a result of this one single change. S A L T Y  T A S T E
Salty taste is composed of the elements Fire and W ater . The qua lities of this
taste are hot, he avy and moist. Its heating quality stimulates di gestion and
improves the taste of foods. Like Sweet taste, Salty taste tends to be
somewhat moist and heavy , not as much as Sweet taste, and yet a little more
than Sou r taste. It stimulates water retention, and is initially warming, but
its l ong-term action is more moistening and grounding an d not very
warming. Excessive use of this taste creates more intensity and stimulation, which can
be a ddictive. Examples are potato chips or corn chips; once  you begin
eating t hem, it  is often dif fi cult to stop. Just like the Sweet taste,
overconsumption of Salty taste is common and problematic. The Salty taste
can be as addictive as Sweet taste. Overuse can be heating t o our body ,
causing inflamm ation and irritation to the mucus lining of th e stomach,
which creates burning after eating. T oo little Salty taste can be drying. Salty tas te is a balancing taste for those with V ata constitution (Ether and
Air) and in excess can imbalance Pitta (Fire and W ater) and Kapha (Earth
and W ater). Reducing salt consumption in spring and summer is a great way
to ba lance our b ody in these sea sons, especially for those with Pitta (W ater
and Fire) and Kapha (W ater and Earth) constitution.It’ s best  to add a little bit more salt to your meals, rather than eating salty
snacks. Commo n Salty foods include salt, sea or rock sa lt, and sea
vegetables like seaweed, kelp, salted nuts and chips. Salt crav ings ma y point out to the need to find passion or some zing in your
life. S O U R  T A S T E
Sour tas te is composed of the elements Earth and Fire. Its qualities are hot,
heavy (b ut less heavy than Swe et and Salty taste) and it is ligh t and moist
by n ature. Sour taste promotes  digestion, cleanses the tissues, improves
absorption of minerals, and it i s moisturizing; it can decrease and soothe
dryness. It can balance acidity , as well, but too much Sour can be overly
heating and can aggravate inflammatory conditions. Sour tas te is grounding for V ata (Ether and Air) especially in w inter (Ether
and Air) season but can be overheating for Pitta (Fire and W ater) especially
in summ er mon ths (W ater and Fire); it is too heavy for Kapha (W ater and
Earth), e specially in the spring ( W ater and Earth) months. By understanding
your constitutio n and imbalance and keeping the season in mind, you can
adjust the dif ferent tastes in your meals for a desired ef fect,  and this is
precisely how A yurveda uses fo od as medicine. T oo much Sour taste can be
too hot in the summer heat but can provide needed warmth in the winter
months. Sour taste can be incorporated into your meals simply by squeezing some
lemon on your f ood, eating a co uple of olives or pickles, or adding a spoon
of sauerkraut to your meal. W e j ust need a little bit to awaken our digestion. Some co mmon examples of the Sour taste are sour fruits like lemon and
grapefruit. Other foods are sour cream, yogurt, kefir , some cheeses, vinegar ,
fermented vege tables, soy sauce, and sourdough bread. Fermented
vegetables are a viable source of probiotics to heal and to maintain a
healthy gut, and to improve digestion. A small amount of Sour taste ad ds a refreshing quality to the mind. There is
a “wake up” quality to this taste3 and we can lean into this if we squeeze alittle bit  of lemon juice and half  a teaspoon of raw honey into hot water in
the morning. A little Sour taste is needed for us to awaken and too much
can feel too overwhelming. P U N G E N T  T A S T E
The Pungent taste is made up of the elements Fire and Air . Its qualities are
hot, dry and light by nature. It is the hottest of all six taste s and most
stimulating to the digestion. It creates an increased flow of digestive juices,
promoting saliv ation, and it stimulates the appetite and s upports the
metabolism. It can decongest th e sinuses. It is great for breaking down and
metabolizing fa ts, therefore it is considered catabolic (a p rocess that
depletes tissues). Some pungen t spices wipe out low grade fungal and
bacterial infections as well as intestinal parasites. Due to its cleansing
qualities, it is most appropriately added in spring (W ater and Earth) time. Pungent taste is most balancing for Kapha (W ater and Earth) as it dries out
Kapha’ s excess dampness and m ass. It is least balancing for V ata (Ether and
Air), however , small amounts of this taste with other less drying tastes such
as Swee t, Salty and Sour is okay  for V ata. It can aggravate Pitta (W ater and
Fire), therefore is better taken in conjunction with other tastes than to avoid
it entirely . Pungent taste is easily added by  using the spices for all body types. Fresh
ginger root or ginger powder i s a great example. A spice mix with just
enough kick to stimulate digestion occasionally is fine for all body types. Pungent taste is found in chili pe ppers, garlic, ginger , and spices like cumin,
black pepper , cloves, basil and asafetida (hing). Pungent taste is known for its ability to move things. An example will be
ginger o r cayen ne peppers to c lear out the sinuses. A little ginger pickle
(recipe in Chapter 1 1 ) with meals can boost digestion and metabolism. Pungent taste can bring clarity to the mind and a craving for Pungent taste
may poi nt to the need to clear out and let go of past, old issu es. Holding
past anger , resentment and grudges may become easier if yo u add somePungent to your meals. Similarly , reducing this taste may be necessary if
one is experiencing a lot of intensity in their emotions. A S T R I N G E N T  T A S T E
The Ast ringent taste is comprised of Air and Earth. Its qualities are dry ,
cooling and heavy . The Astringe nt taste causes a puckering sensation in the
mouth. It has a  contracting quality and can slow down the  digestion. Astringency absorbs water , tightens tissues, dries fat, reduces secretions,
controls sweating, settles the stomach and intestines (in some cases), and
controls diarrhea. Astringent taste can cool Pitta (W ater and Fire), due to its cooling ef fect,
and reduce Kapha (W ater and E arth), due to its drying ef fect, however . It is
not usef ul for V ata (Ether and  Air), as it will make people with this
constitution cold  and dry . Reducing Astringent taste in the wi nter months
(Ether and Air) is recommended to avoid getting too dry and cold. There ar e only a few foods that have predominantly Astringen t taste, and
these in clude u nripe bananas . Many foods, such as cran berries and
pomegranates, h ave a secondary taste of astringency , as they also have Sour
taste. The Astringent taste is secondary in most foods. Some examples of
the A stringent taste are herbs like sage, marjoram and turmeric , as well as
vegetables like broccoli, caulifl ower , artichokes, asparagus, tu rnip, pears,
and drie d fruits. Other examples in the grain family are rye, buc kwheat and
quinoa. Craving Astring ent taste may po int to the need to create some bo undaries or
the need to contain your life and increase focus. B I T T E R  T A S T E
The Bitter taste is composed of  the elements Air and Ether . It is light, dry ,
and cooling by nature. It is the coldest and lightest of tastes. B itter taste is
most me dicinal and supports us in many ways. It can reduce in flammation;
it’ s a lso drying and hardening. It clears damp-heat and detoxif ies the liver
and gall bladder . It purifies the b lood, improves circulation, stre ngthens theimmune and respiratory systems, clears congestion by reducing mucous,
supports kidney function and promotes healthy intestinal flora. Bitter ta ste is the most underused taste but it is highly recom mended for
those with Pitta (W ater and Fire) and Kapha (W ater and Earth)
constitutions; those with V ata (Ether and Air) constitution should use it only
in moderation, as overuse can be drying and depleting to them. W e d on’ t need to  add much Bitt er taste to our meals. Just a hand ful of bitter
greens a nd other  vegetables will go a long way . It is a great bal ancing taste
for t he h eavy , m oistening qualiti es of Sweet, Salty and Sour taste, so adding
a little to your meals balances them. Another interest ing ef fect of the  Bitter taste is that it can uplift the spirit by
providing a light and flexible e ner gy to our body . So, it lightens the body
instead of making it heavy , as in the case with Sweet taste. Bitter taste is
found abundantly in leafy greens such as kale, spinach and other vegetables
such as Brussels sprouts, brocc oli and cabbage. Less common vegetables
are bitter melon (see a recipe for  this in Chapter 19 ) and bitter gourd (recipe
also found in Chapter 19 ). These  vegetab les are most commonly found in
specialty grocery  stores, such as Indian or Asian grocery stores. Bitter herbs
include aloe vera, dandelion, cilantro, coriander , parsley , fenugreek, and
turmeric. A cravin g for cof fee may be an  indication you need to add more Bitter to
your meals, rather than increasing your cof fee intake. And the
overconsumption of alcohol ma y be due to insuf ficient Bitter taste in the
diet. A cr aving for B itter taste generally indicates a need to accept th e bitterness
or challenges in life and see beyond them. Adding a handful of sautéed
bitter greens is a great way to ensure Bitter taste in your meals. It is very
useful in  summe r when we may need some cooling of f, and it’ s advisable to
use a little less in winter , especially if you have a small build,  are feeling
depleted or are underweight. Th ose with Pitta and Kapha cons titution and
imbalance benefit greatly from Bitter taste. Those with V ata imbalance
should minimize Bitter taste.T o sum it up, Sw eet, Sour and Salty tastes are the most balanc ing for V ata
and Pun gent, Astringent and Bitter taste are the least balancing. Bitter ,
Astringent and Sweet taste are the most balancing for Pitta, and Salty , Sour
and Pungent taste are the leas t balancing for this constitution. Pungent,
Astringent and Bitter taste are the most balancing tastes for Kapha, and
Sweet, S alty and Sour taste ar e the least balancing. So, reducing what’ s
least balancing and increasing what’ s most balancing is a way to
incorporate these tastes in your meals. E L E M E N T S  I N  F O O D
Just as dif feren t elements make up a dif ferent constitution, the same
elements can be understood in food as well. When food is treated as
medicine, we eat to balance our  physiology . For this reason, this part of the
chapter is or ganized by the foods that balance each one of the doshas. Instead of categorizing food as V ata, Pitta or Kapha, they are listed as foods
that balance  V ata, Pitta and Kapha. One of the ba lancing principles is to introduce foods with opposing
elements. Like increases like. T o balance V ata would be to include foods
that are opposite to the V ata ele ments (Ether and Air) which are  foods with
Kapha qualities. (W ater and Earth). V A T A  B A L A N C I N G  F O O D S
T o b alance V ata, we primarily favor foods that are Sweet, Salty and Sour . Since V ata is c old and dry , in creasing warm, oily and cooked foods is
balancing to V ata. V ata digestion  tends to be a little weak and sensitive. It is
best to avoid snacking, and instead eat three meals at regular meal times in
order to  keep the digestion healthy . Snacking gets in the way of ef ficient
digestion, as your body is conti nuously just burning of f what you snacked
on, instead of tapping into yo ur body’ s fat reserves and req uiring your
digestion to work full-out. Snacking is not a substitute for meals and it’ s
important to only snack between meals if you are really hungry . It is better
to eat more at meal times than to snack between meals. Below is a list of the
foods in dif ferent categories that are balancing for V ata. There is plenty ofvariety s o even if you prefer dairy or gluten-free foods, you should be able
to find many options below . Beans: Lar ge beans such as g arbanzo and kidney beans should be
cooked w ell, wi th spices and plenty of oil or ghee. All lentils are okay
as well and should be cooked with oil or ghee (recipe in Chapter 16 )
and your choice of spices. Dairy: All dairy products pacify  V ata. Raw milk (boil before drinking)
is the best milk option—if that’ s not available select or ganic whipping
cream ( it is not homogenized and it is pasteurized at a lower
temperature in order to be whippable. Add water to the whipping
cream a nd bring it to boil, then cool, before serving.). A voi d hard
cheeses. Minimi ze dairy during spring time, which is a natural time for
the body to detox. Fruits: Favor sweet, sour , or he avy fruits, such as oranges, ba nanas,
avocados, grapes, cherries, peaches, melons, berries, plums,
pineapples, mangos, and papayas. Raisins soaked in water overnight
are o kay . Soaking will rehydrate  them to reduce their drying ef fect on
a V a ta b ody . Re duce consumpti on of dry or light fruits such as  apples
(stewed or cooked apples are better), pears, pomegranates, cranberries,
and dried fruits. Grains: Rice (especially basmati) and wheat are very good. Reduce
intake o f barley ,  corn, millet, bu ckwheat, rye, and oats as they tend to
aggravate V ata. Nuts: All nuts are good. Soakin g them overnight will make the m less
drying. Oils. All oils re duce V ata. Favor more ghee (recipe in Chapter 16 ),
sesame, and olive oil. Spices: Cardamom, cumin, g inger , cinnamon, salt, cloves,  hing,
fenugreek, mus tard seed, and small quantities of black pepper are
acceptable. Sweeteners: All natural sweeteners are good (in moderation) for
pacifying V ata. T ry cane sugar (also called turbinado sugar), mo lasses,
and honey .V egetables: Beets, cucumbers, carrots, asparagus, winter squashes,
zucchini, and sweet potatoes are good. They should be cooked, not
raw . The  following vegetables are acceptable in moderate quantities if
they are cooked, especially with  oil or ghee (recipe in Chapter 16 ) and
spices: peas, green leafy vegetables, broccoli, cauliflower , celery ,
zucchini, and potatoes. It’ s better to avoid sprouts and cabbage. Bill cam e to me as he was const antly feeling bloated; mostly it k icked off in
the mornings after he had his steel cut oatmeal for br eakfast. My evaluation
r evealed that his digestion was w eak and tended towar ds constipation (V ata
digestion); henc e he ate oatmea l in the hopes that it would p r ovide mor e
fiber . On the su rface, yes, oatmeal has mor e fiber than, say , eggs, but in
Bill’ s case, two things wer e happening. The steel cut oatmeal was har d to
for h im digest du e to his weak digestion and, secondly , the fiber  was simply
too much (too V ata). It expand ed in his body yet did not hel p move the
bowels. I r ecommended that he eliminate the oatmeal for now , which
immediately too k the bloating away , and then we started to work on
impr oving his digestion and r esolving his issue with constipation. He
needed br eakfas t with mor e oil or ghee and less fiber , such as stewed apples
(Put 1 apple in a quarter cup  water , with 3-4 cloves (not garlic), cook
cover ed on medium heat for 7  minutes, and add 1-2 tsp of ghee befor e
serving)
P I T T A  B A L A N C I N G  F O O D S
T o balance Pitta, we primari ly favor foods with Sweet, Bitter , and
Astringent taste s and reduce those with Salty , Sour , and Pun gent tastes. Since an  out-of-balance Pitta is hot and can become dry , adding juicy
cooling foods with a high water content will balance it out. A void hot spices
(chili peppers, cayenne, etc. ), alcohol, vinegar , fried foods, tomatoes,
yogurt, a nd chee se. Food is best  fresh, local, and or ganic if possible. A void
leftovers, proces sed or packaged foods, preservatives, artificial ingredients,
and salty foods, as salt increase the two very elements that Pitta is made up
of: W ater and Fi re. Foods with preservatives and leftover foods  are hard to
digest, making the digestive sy stem work hotter , therefore increasing the
heat. A void ice in drinks; however lukewarm-to-room temperature
beverages are okay . Here is a list of foods that will balance Pitta:Dairy: R aw milk (boil before drinking) is the best milk opt ion—if
that’ s n ot available select or ganic whipping cream (it is not
homogenized an d it is pasteurize d at a lower temperature in order to be
whippable. Add  water and bring  it to a boil, then cool, before serving),
sweet lassi (2 tablespoons o f yogurt with 8 ounces of  room
temperature water , paneer (homemade cheese made from milk (recipe
in Chapter 19 ); bu tter , and g hee are also go od for pacifying Pitta. Reduce yogurt, cheese, sour cre am and cultured buttermilk (their sour
tastes aggravate  Pitta). Minimize dairy during the detox mon ths of
Spring. Fruits: Favor sweet fruits, such as grapes, cherries, melons, avocados,
coconuts, pomegranates, mangos, and sweet, fully-ripened oranges,
pineapples, and plums. Reduce sour fruits such as grapefruits, olives,
papayas (unless ripe and sweet, as the unripe ones have a tart
aftertaste), and unripe pineapples and plums. Grains: White Basmati or Jasmine rice, barley , oats, quinoa, kamut,
amaranth, couscous. Legumes: Mung beans, small kidney beans, non-fermented soy bean
products (tofu is OK, avoid tempeh). All other beans are okay in
moderation. All  beans should be cooked with spices (see rec ipe for
spice mix in Chapter 16 ). Nuts and Seeds: Pumpkin seeds. Blanched almonds in small amounts. Oils: Ol ive, sunflower , and coconut oils, and ghee, are best. Reduce
sesame, almond, and corn oil, all of which increase Pitta imbalance. Spices: Cilantro, coriander , fennel, and parsley are very good. Cinnamon, fresh basil, cumin, saf fron, and cardamom are all right. But
the follo wing spices strongly increase Pitta and should be taken only in
small amounts: ginger powder , cumin, black pepper , fenugreek (it’ s
bitter and has th e secondary ef fect of a Pungent taste), clove, celery
seed, salt, and mustard seed. C hili peppers and cayenne should be
avoided. Sweeteners: All  natural (sugar c ane, date sugar) sweeteners are good,
except honey and molasses, as they tend to be heating. V egetables: Fav or asparagus, cucumbers, potatoes, sweet po tatoes,
green leafy vegetables, pumpkins, broccoli, cauliflower , celery , okra,lettuce, green beans, yellow squash, and zucchini. Reduce hot peppers,
tomatoes, onions, garlic, radishes, and spinach. Abby came to me due to hot flashes and disrupted sleep patterns. She was in
her early sixties and the hot  flashes hadn’ t subsided. She had Pitta
constitution and Pitta imbalance. She enjoyed spicy food and happily told
me t hat she thought spicy food was good for her . On top of that, she enjoyed
a couple  of glasses of wine wit h dinner . This was a no-braine r; however ,
giving u p alcoho l was not something she wanted to do. This is how she and
her husband r elaxed in the even ing and it was mor e a ritual than anything
else. I suggested a substitute drink (made with pomegranate juice and aloe
juice in the ratio of 3:1) and had her make a spice mix that was cooling by
combining fennel, coriander , cumin, turmeric in the ratio of 1:1 /2:1/4:1/4). Along w ith othe r dietary guidelines, she started to feel r elief fr om her hot
flashes. And, as a bonus, she had fewer nights with sleep disruptions. K A P H A  B A L A N C I N G  F O O D S
T o balance Kapha, we need to favor foods with Pungent, Astringent and
Bitter ta ste and reduce Sweet, Sour and Salty taste. Spring herbs and greens
such as dandelion greens, must ard greens, swiss chard and ka le are good
options especially in the Spring. Kapha diet is primarily a warm, cooked,
and light diet. Those with Kapha imbalance may not feel so hungry at
breakfast or dinner , in which case having only honey-lemon water and a
small lig ht dinn er is a good idea. Keeping the digestion stron g by eating
more at lunch time and sipping hot ginger tea throughout the d ay are good
ideas as well. Exercise/movement is a must in order to balance Kapha. Here
is the list of foods to choose from. Dairy: R aw milk  (boil before dr inking) is the best milk option. Always
boil mil k before  you drink it, which makes it easier to digest. A dding
¼ p ortion water and a few slices of ginger to the whole milk before
bringing it to b oil and adding a pinch of turmeric powder before
drinking will make it more digestible and reduces any K apha-
increasing qualities in the milk. A voiding dairy in Spring time is best. Fruits: Lighter fruits, such as apples and pears are better . Reduce heavy
or sour fruits, such as orang es, bananas, pineapples, figs, dates,avocados, coconuts and melons, as these fruits increase Kapha. Grains: Most grains are fine, especially barley and millet. Do not take
too much wheat or rice, as they increase Kapha. Legumes: Reduce all beans, especially lar ge beans. Mung beans are
okay . As I mentioned earlier , cook all beans with spices (recipe in
Chapter 16 ). A moderate amount of ghee or oil is okay here. Nuts: Reduce all nuts. Oils: Small amounts of oil only: almond, sunflower , ghee, olive. Spices: All are fine, except for salt. It increases Kapha. Sweeteners: Honey is excellent for reducing Kapha. Reduce sugar
products, as these increase Kapha. V egetables: All are fine, except tomatoes, cucumbers, sweet potatoes,
and zucchini. They all increase Kapha. Car ol had gained mor e than 20  pounds during her menopause years and
she had started to feel mental fo g, lethar gy and depr ession. This led her to
eat mor e heavy a nd sweet foods in an effort to feel better , except this caused
her to gain mor e weight and become mor e sedentary . She had other
personal challen ges in her life as well, adding to her alr eady s tr essful life. She did not kno w wher e to star t. W e cr eated a daily r outine for her which
included just plain hot lemon wa ter in the morning. She never felt hungry in
the morning but overate during the day . She would have stewed apple for
br eakfast, just enough to kick start her metabolism. Adding sweet-tasting
vegetables and other items with natural Sweet taste to her lunch —such as
dates—took car e  of most of her cravings for sweets. I r ecommended a light
diet with very little meat and cheese pr oducts. W ith counseling and
meditation practice, she was able to get a handle on her str ess. Life felt
good ag ain and that, in turn, mo tivated her to keep moving forw ar d. W ithin
four wee ks, she had lost eight pounds and is continuously impr oving her
health. T o s um it up, food is also mad e up of the five elements. T o understand
which element we want more of and which we want less of is a way to
know which foods to reduce and  which foods to favor . Just looking at food
as good and ba d does not tell us much about how the foods  add to ourhealth o r our illness. That is dep endent upon the person who is  consuming
the food, their predominant tendencies, and their imbalances. Moreover , the time of the day , th e stage of life and the season are all factors
that help us adjust the food to the result we want to create. That is why
thinking of “miracle foods” and  blindly consuming them is a far cry from
achieving any real health or bal ance. V iewing food as such is a naive and
fragmented way of creating an ef fect on our health. Most of the time it leads
to haphazard results that don’ t stick, and don’ t provide the results that we
may hav e anticipated. Looking at food via its properties, qualiti es and taste
is ancient time-tested wisdom and it has been used to heal and prevent
disease for thousands of years. The same still holds true today! When we
understand food  like this, we can actually use it to create the ef fect we
desire an d that is how food beco mes our medicine and the kitch en becomes
our pharmacy . Open 24/7. What could be better than that? What is the one taste that you may be over consuming? Does that
happen mor e in one particular Season? Now r elate that to your
symptoms. Is ther e a connection?C H A P T E R  1 0E n e r g y ,  Q u a l i t y ,  a n d  B a l a n c e
W e disc ussed th e foods that bal ance V ata, Pitta and Kapha in the previous
chapter . Now we are going to ta lk about one of the bigger principles we use
in A yurv eda, w hich is the qual ities or ener gies of the food we consume. This is not the s ame as the elemental composition of food. Just as emotions
af fect our digestion, food af fects our mood and our emotions. In A yurveda,
we a re n ever just interested in the physical body; rather we ta ke a bigger
view an d treat the whole person. The three qualities that food conveys are
also pres ent in our life and in the  Universe. These qualities are S attva, Rajas
and T am as. When we become conscious, we can choose to either respond
(Sattva) or react (Rajas) to our e motions, or we can choose to let go or hold
on (T amas). Let’ s discuss below the foods that promote these qualities. S A T T V I C  F O O D S
Sattvic foods help the mind be c lear , calm and stay focused. Sa ttvic food is
mostly p ure, fres h, or ganic and v egetarian food, and most of our  diet should
consist of these foods. Alfalfa sprouts, bean sprouts
All nuts, sesame seeds, sunflower seeds
Apple, apricot, banana, ber ries, coconut, cranberries, grapes,
honeydew melo n, ripe mango, sweet oranges, papaya, p eaches,
pineapple, plum , pomegranate, prunes, watermelon, and freshly made
fruit juices
Artichoke, arug ula, asparagus, broccoli, Brussels sprouts, ca bbage,
carrots, cauliflower , celery , c hard, collards, corn, kale, kohlrabi,
lettuce, mustard  greens, okra, parsley , peas, parsnips, pu mpkin,
spinach, summer squash, sweet potatoes, turnips, watercress, winter
squash, yams, zucchini
Barley , beans (black, fava, green, lima, navy and azuki, green mung
beans, pinto beans) and green and yellow lentils, mung lentilsBasmati rice, amaranth, quinoa, buckwheat, millet, wheat, wild rice,
oats,
Butter , buttermilk (fresh), paneer (freshly made cheese), ghee (clarified
butter), fresh and pure milk, yogurt
Fennel, saf fron, licorice, cardamom, carob powder
Raisins, dates, figs
Sugar cane, raw sugar , maple syrup, honey
R A J A S I C  F O O D S
Rajasic foods generate more fir e, aggression, passion and more outwardly-
inclined behaviour . Sattvic food  can turn into Rajasic food when eaten too
cold, too hot and too spicy . A vocado, cabbage (raw), chili, eggplant, peppers, tomatoes, radish, red
beets, rhubarb,
Black peppercorn, brewer ’ s yeast, cacao
Buttermilk (not freshly made), hard cheese and cottage cheese , kefir
(not fres hly made), olives, sour cream, vinegar , yogurt (not freshly
made), pickles
Chocolate, cof fee, green and black tea
Garbanzo and kidney beans, red lentils
Grapefruit (sour), lemon, lime, unripe mangoes, pineapple (sour), dried
dates
Malt syrup, molasses, rice bran syrup, jaggery
Salty nuts and all kinds of salt
T A M A S I C  F O O D S
T amasic foods are dulling to the mind. They increase inner darkness,
confusion and struggles. They promote depression and inertia. Both Sattvic
and Rajasic foods can become T amasic if not eaten fresh.Alcohol, all drugs (they act as s edatives, although may be needed for
pain) and chemicals
All mea ts, eggs, fish, fowl, go at, lamb, lard, pork, rabbit, shellfish,
turkey , venison
Fast foods, fried foods, frozen foods, microwaved foods, processed
food, old leftover foods
Mar garine, powdered milk, homogenized milk
Mushrooms, onions (raw , cooked, green), shallots
Popcorn, soybeans
T o sum it up, food is fuel and the quality of the fuel af fects the quality of
our life and our  mind. This is the reason fresh fruits and veg etables are
always recommended for a healthy , balanced life. W e can add some Rajasic
and T amasic foods, but only in small quantities. Rajas is the quality of
ener gy , movement and transformation that creates imbalance in life, when
in exces s, while T amas is the quality of solidity , heaviness an d stagnancy
that crea tes iner tia, when in ex cess. W e need all three, howev er we need
them in dif feren t quantities. Moving toward a more Sattvic diet and lifestyle
will bring the sa me qualities to y our life, bring clarity to your emotions and
propel y ou in the direction of y our future. Otherwise, we remain stuck in
our emotions and in the past. A lot about a person’ s diet can be told by how
this person is living, thinking and being in the world. A hi ghly Rajasic person is extre mely focused on doing and ach ieving, and
their lifestyle is typical of a modern, “fast” society . Over time, this type of
lifestyle causes stress and burnout. A highly T amasic person, on the other
hand, is slow-moving, heavy , lethar gic and often depressed. Mental dullness
and lack  of ener gy can come abo ut by doing too much, and eventually leads
to exhaustion. Therefore, Rajas can lead to T amas. A Sattvic person is pure
in th ought, words and actions. They neither overwork themsel ves, nor are
they lazy . W e a re all part of Nature and we can cultivate the qualities we
desire w ithin ou r tendencies of V ata, Pitta and Kapha. V ata and Pitta can
tend towards Rajas while Kaph as can have some T amasic tend encies. But
we c an all strive for Sattva because that is what is needed to support our
long term health, longevity and vitality .Hence, the need for balance in all aspects of our life! Since w e are talking about a ba lanced life and a balanced diet,  I think it is
important to talk a little more about what it means to be Sattvic. As
mentioned prev iously , Sattva is the quality of Nature that b rings about
balance, harmony , peace, purity and clarity . And, frankly , we can all
cultivate more of these qualities  to bring more peace into our li ves, homes,
communities and our nations. Food is the biggest factor in fluencing the energy that pr edominates
within us. Imbalance or disease is a manifestation of too much Rajas or too much
T amas; too much T amas can be reduced by adding some Rajas to give it
momentum and, similarly , some  T amas can be applied where there is too
much hy peractivity , as in the c ase of V ata. But moving towar ds Sattva is
always a good approach. Along w ith food , we can shift a few things in our lifestyle to bring about
more Sa ttva. Y oga and meditation will move you more towards a Sattvic
life style. T o b ring balance is not to change our personality or your
preferences, but, rather to put some limits or boundaries on how far towards
Rajas or T amas you will go. Simply having quiet time in Nature can provide
an antidote to both Rajas and T amas. Moving towards spirituality—which is
nothing more than starting to connect with your Spirit and your T ruth—will
go a  long way towards creating a Sattvic life. What’ s important to point out
is that we don’ t want to move towards a Sattvic life in a Rajasic way , i.e. in
a “goal- oriented” way; rather it comes about through letting go of any
expectations or goals, and simply diving inward whenever possible to
connect with your T ruth or your Essence. Another way to promote a Sattv ic life style is to avoid crude or  uncultured
things, such as w atching violent and crude movies. Choose uplifting music
to li sten to; read  uplifting things. (Our news programs will not fit into this
category). T rust in the bigger picture and expect all good things to come
into your life. W atch your speech i.e. the words you use, as words have
ener gy .What w e think  about, we brin g about. What you think, you  digest and
it becomes you. Other things that promote a S attvic life style are: cultivating uplifting
friendships and relationships, av oiding gossip and judgment, finding a work
environment tha t is uplifting, being around like minded people w ho support
your growth and evolution, takin g time away from work and other activities
that allow you to reflect on your experiences. Rajas an d T ama s present the tw o extremes of this polarity worl d. They are
an essential part of human life, teaching us to navigate the se extremes
skillfully and to be in the middle, where Sattva reigns, most of the time. The
more we  practic e, the faster we can move towards the middle. T o heal is to
have the ability to look at the ex tremes as they are and maintain  a calm and
non-reactive min d. A life in the middle is an awakened life. The more we
can mov e towar ds the middle, t he smaller our challenges will b e with food
and with our life. W e are here to heal and as hard as the middle place can
be, that is exactly what’ s needed. E X P L O R I N G  T H E  M I D D L E  P A T H
The middle path remains our biggest challenge yet! I think  it may be
because of this: the middle path asks us to be present and awake , to get over
ourselves and see a bigger picture; we are asked to leave the familiar
territory of strongly-held belie fs and to enter an unfamiliar terrain of
intuition, inner wisdom and trust. Coincidentally , this is exactly what makes
our mind/ego feel challenged, become highly active, and vehemently seek
to m aintain the status quo. In other words, resistance shows  up with a
vengeance. Ego/mind was totally silenced w hen we were swinging from one extreme to
the other , even when our deeper self knew something wasn’ t right. W e
mistakenly follo w the ego’ s lea d instead of realizing that this is the ego’ s
desperate attemp t to keep us stuck in old patterns that stopped serving us
long time ago. T he fear of overindulging in food as a means of  comforting
ourselves leads us to under -indulge, and food becomes more a nutritional
burden than one of life’ s blessin gs. When we get sick and tired of countingcalories and being disciplined, we swing to the other extreme, tossing all
common sense to the wind, on ly to swing back again, while remaining
anxious and fearful. The middle  path leads to a balanced state o f mind and
body or to Sattva. The fear keeps us in the extr emes and the extr emes keep us fearful. The middle path is not about mediocrity , it is a path of heightened
awareness and common sense. It is not a path of settling, but rather of
choosing the right path for you. Extremes keep us stuck to our limited
beliefs and fears. The middle path is one of expansion, wisdom and
intelligence. On  this path, we know how to navigate the extremes, we know
how to detach from our limited mind and beliefs, we know how  to expand
and look  beyon d what is imme diately in front of us. It is no t a path of
complacency , rather is it a path of wakefulness. It is not about giving up, it is rather about finding a higher meaning. It is the
path of the spiritual warrior and  it invites us to see ourselves in everything
and ever yone, to  rise above our  own limitations and connect w ith that part
of o urselves which is infinite a nd pure Consciousness itself. The middle
path is the path of healing, the path of being, of coming into our own human
power a nd potential. This is the path of getting the ego self out of the way
and con necting with the real Se lf. When we move towards the  middle, we
are starting to wake up. Ponder this middle path when it comes to food and your lifestyle. What
might it  look like and feel like for you? Instead of depriving yourself of
something you crave, have a litt le and allow yourself to enjoy it. It is what
we do consistently that matters; the same applies to eating junk food. W e
want to restore o ur body’ s innate intelligence in “for giving” the indulgences
once in a while. Enjoy a little ice-cream, or your favorite desse rt or snack,
without worry and guilt. Similar ly , if you enjoy socializing, put a limit on it
and mak e it a s pecial occasion. If spending the evenings on t he couch is
how you relax after your day , pick a day or two where you find another way
to relax,  such as going for a wa lk, doing yoga or dancing to your favorite
tunes.Knowing that we can do these things is a big deal for the psyche; the
subconscious does not respond to negatives. When we say , “I can’ t have
ice-cream,” the only thing our subconscious hears is “ice-cream.” The
conscious mind is determined n ot to have ice-cream, yet we find ourselves
eating the last bite from the whole carton. The subconscious mind is subtle
but more powerful than the conscious mind, and it hijacks our best
intentions. Part of healing our relationship with food is to make conscious
what is sub-conscious through m editation, a highly ef fective endeavor as is
mentioned throughout this book. This is a lot of information to “ digest” and it might serve you  to consider
enlisting a guide to help you determine what body type you have and what
kinds of foods will benefit your health the most. T o gain a little more
insight into your health conce rns, I invite you to complete the health
questionnaire situated on my website:
https://www .ayurvedichealingcenter .com/ayurveda/initial-consulation-
questionnaire/ . What is one thing you can do to “soften” the extr emes in your life?C H A P T E R  1 1D i g e s t i b i l i t y
Before t he use of pesticides, preservatives and genetic modifications, there
was not a whole lot of concern a bout what we ate. W e ate what was locally
grown a nd that meant fewer choices. Mother Nature showed us  what to eat
by what She pr oduced. Process ed foods were few and far between. They
were en joyed as  treats and no one questioned whether food w as good or
bad, for the most part. Food aller gies and other food-related ill nesses were
rare. That’ s no longer the case. W ith the abundance of all foods and food
products available all the time, many of which are processed, chemicalized
and genetically modified, we are  sicker than ever . According to the Federal
Government, there are 48 million cases of foodborne illness4 occurring
annually in the USA, which means one in every six American becomes sick
in this way . Nine out of ten of my clients have a compromised digestion,
which results in a high level of toxicity contributing to man y illnesses,
including depression and other mental disorders. Our digestive system transforms food into vital ener gy . More than food, it
helps digest our life’ s experiences so we maintain mental clarit y and helps
transform those experiences into  wisdom. When this system do es not work
as it should, no transformation is happening at any level, and physical and
mental illnesses result. Strong d igestion is needed for proper bra in function,
immunity and mental health. The most prevalent digestive disease is
inflammation. Our dige stive sy stem is our bod y’ s engine; when the engine doe s not work,
health w ill fail on all levels. Processed and pesticide-ridden food is one
cause of our weakened digestion, the other , bigger , cause is our lifestyle. In
the concept of lifestyle, I am  including our lack of know ledge and
understanding of how our body works, and how to live and eat for its
optimum and healthy functionin g. This was discussed in the first section of
this boo k where  we looked deep ly at our disconnect from food , our body’ s
innate intelligence, and our food source.Processed foods  are a big culprit in the development of digestive illnesses. These products are laden with a dditives and chemicals that were designed
to m ake us addicted to food. “Y ou can’ t just stop at one,” and “made with
50% r eal  ingredients” are messages worth noticing. What’ s more, processed
foods encourage a “grab-and-go” lifestyle, and they normalize food
addictions and overeating. These products represent not only an assault on
our health, but also on our intelligence. How so? They adversely af fect our
digestive system while supp ressing our body’ s innate intelligence. Advertising com panies spend billions of dollars figuring out how to lure us
into pur chasing these products and they know which buttons t hey need to
push in order to manipulate us into pressing the “spend” button. Instead of
allowing ourselv es to be blindl y maneuvered into buying these unhealthy
products, we need to first start questioning whether they deserve to be in
our bodi es at all. These foods are encouraging us to dumb dow n. W e must
smarten up! The good news is that with A y urveda’ s vast knowledge, we can smarten
up! There is so much food available and we have so many food-related choices
that it’ s ironic th at we still cont inue to search for that single food that can
fulfill all of our requirements so  we don’ t have to think about it. W e look
for an ener gy drink or a food bar that tastes good and is also go od for us. It
must me et our daily requirements for nutrients and vitamins. I t must have
fewer calories but keep us full for a long period of time so it can replace a
meal. Th ere is too much focus on what we should eat: some o f that focus
needs to  shift to our ability to digest what we eat. Our diges tive system,
when op timized, can process metal, in the sense that it knows to get rid of
what is not good for it. W ith our  lifestyles, we have weakened our digestion
to the point where, regardless of eating the perfect foods, we continue to
create toxicity in our body . W e ar e no long er just what we eat but also what we digest and what we
don’t eliminate. Thr ough digestion we r ecr eate our body . A sluggish,
weakened digestion means a sluggish, weakened body! Food is a causative factor in every single illness on the planet and for that
reason it’ s one of the first areas I address with clients when they come to mewith a health issue. This is one of the areas where we can take the reins of
our health in our own hands, rather than toss them into the ha nds of food
corporations, an d we can shift into that position of strength easily and
skillfully . Food is at the center of life and  it is our ultimate health insurance. In fact,
food is a metaphor for life: how we do one thing is how we do everything! If we close our eyes to all that f ood can of fer us as a tool for healing, then
we are closing our eyes to everything else. Simple, pure and fresh foods go a long way towards creating better health. W e don’ t need to know or under stand everything when it comes to food and
nutrition; we can turn the simplest of meals into that which is health-giving. When w e can go back to what w e already know , pay attention to a few key
areas and use a lot of common sense: even the simplest of foods will go a
long way towards enhancing our health.
_OceanofPDF.com_Healing_Your_Relationship_with_Food__The_A_-_Meena_Puri.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        They are or ganize d, decisive, and they see things clearly, but
they can  be intense and they ma y have sharp tempers. Another characterstic
that stands out for Pitta people is that they often have red hair and skin. T om Cru ise is a good example of someone with Pitta constitution. In the
animal kingdom, the tiger fits the bill. A balan ced Pitta  is sharp, focus ed, generous, social, and calm, and this is
the ideal expression of who they are. Due to their fiery nature, Pitta people mean business. Stay out of their way
when th eir mind is set on something. They don’ t like to waste time. They
are sharp as a razor and a force to be reckoned with. When things don’ t go
their wa y, they can become angr y and irritated. They like to be in char ge of
everything. They have an intense appetite. They naturally enjoy hot spicy
foods, meat and alcohol, toma toes, garlic and onions. They live lar ge. Eating Pitta foods and leaning into their personalities creates mo re Pitta and
leads to Pitta im balance which may manifest as psoriasis, skin conditions,
hypertension, and migraine headaches. T o r ecreate balance, those with Pitta constitution need to stop and smell the
roses. A  walk in the cool moonlight and swimming are so me cooling
activities that can bring them balance. Another way is by cutting down on
hot spicy foods and increasing cooling bitter foods. Keep reading to find out
which foods are pacifying for a Pitta constitution. Paul, who had a Pitta constitu tion, came to me due to arthritis that was
showing up in his hands. His face and skin wer e r ed, as though inflamed. When I asked about his diet, he excitingly informed me how much he loved
hot and spicy foods. In fact, he was very pr oud of his collection  of differ ent
chili sauces. I was not surprised when he told me he loves  grapefruit,
tomatoes, garlic and onions. These ar e all Pitta foods and they wer e helpinghim cr ea te a Pitta imbalance (inflammation in his hands. ) A nd, yes, he
loved people, socializing and a lcohol. Although, this was a ch allenge, the
way for him to balance was to r e duce his consumption of Pitta foods, which
would r educe the inflammation  he was experiencing, while incr easing his
consumption of cooling foods—such as bitter gr eens—and adding anti-
inflammatory spices like turmeric to help him get his pain under contr ol. K A P H A  C O N S T I T U T I O N
W ith the predominance of W a ter and Earth elements, those with Kapha
constitution hav e a lar ge build and a lar ge frame; they are heavy and soft. They lik e to have a plan and th ey love routine. They are very reliable and
have a good, gentle nature. When in balance, they are sweet, jovial, and
kind, an d they have a teddy bear -type personality. When out of balance,
they can become couch potatoes, lethar gic, and obese. Santa C laus is a good example  of Kapha, and in the animal kingdom, we
see Kapha in the elephant. A balanc ed Kapha is very stable, consistent and reliable; they are generous
and kind, and they have soft personalities. Kapha people like to collect th ings and they like to have a lo t. They like
luxury and excessive buying, a nd they don’ t engage in anythi ng creative. They enjoy sedentary activities and love to sit, watch movies, and talk. They love heavy foods, such as pizza, cheese, ice cream, meat products, and
sweets. They often overeat. This leads to Kapha imbalance and can
manifest as couch potato syndro me, obesity, diabetes, depressio n and heart
conditions, to name a few. In order to bal ance, those with Kapha constitution should incorporate
lighter f oods (V ata foods) such as leafy greens, salads and light soups, and
they should minimize heavy foods, such as dairy and meat products. Exercise for them is a must, as they tend to be sedentary. W e’ll look at
Kapha balancing foods later. Gail cam e to me due to her inability to lose weight. She was about 200
pounds o verweight, and she was a gr eat, passionate cook. She loved to eatand party. The weight gain had  occurr ed over the years as a r esult of too
much eating, socializing and liv ing lar ge. The mor e weight she  gained, the
har der it became to move ar ound and the less she wanted to move. Although
she had originally had a Pitta constitution and imbalance, she ignor ed it for
too long and thus cr eated a Kapha imbalance. As passionate as she was, it
became a r eal struggle for her to move, even when she knew she had to. Moving or working out was painful, and ther efor e she did not want to do it. This is why it is so important to stay in balance: when an imbalance is
ignor ed for too long, it can become a deeply-ingrained pr oblem, both
mentally and physically. Gail and I had to take small steps to change her
mindset and I h ad to become st rict with her, as that is what sh e needed at
this point in or der to make a shift. Gale is working har d to change her
situation, even though it is challenging for her. It is  imp ortant t o understand that these three forces, V ata, Pitta and Kapha
are continuously working in our body to create homeostasis and we need all
three of them. In general, the  constitution of an individual and their
imbalances tend to be the same, but this is not necessarily true. For
example, those with V ata consti tution tend to have a V ata imbalance, those
with Pitta constitution tend to have a Pitta imbalance and those with Kapha
constitution ten d to have a Kapha imbalance. But V ata indi viduals can
equally create a Pitta or a Kap ha imbalance. Similarly, Pitta people can
create a V ata or a Kapha imbalance, and those with Kapha constitution can
create a V ata or  Pitta imbalance. T o determine a person’ s constitution and
imbalance, we look at their physical body, its functions, and their
psychological nature. T ake a look at the chart on the  following page and fill it out to discover
your constitution and a possible curr ent imbalance. D I S C O V E R I N G  Y O U R  C O N S T I T U T I O N  A N D
I M B A L A N C E
V A T A PITT A KAPHA
Small frame and
thin
Medium frame and
athletic build
Lar ge frame and big
build
Small ankle and Medium ankle and Lar ge ankle and wristwrist bones
 wrist bones
 bones
Thin face
 Square or medium
face
Lar ge or round face
Small, and active,
dark eyes
Medium and
penetrating eyes
Lar ge eyes with thick
eyelashes
Thin, dark and
rough hair
Light, blond or red,
fine, oily hair
Thick wavy hair, dark
or light
Dry and thin skin
 Skin is oily and a little
heavier
Thick and moist skin
Cold hands and
feet
Always warm
 Sweats easily
Brittle nails
 Flexible and strong
nails
Strong thick nails
Has a hard time
gaining weight
Can gain/lose weight
easily at will
Gains weight easily,
has a hard time losing it
Appetite is
variable
V oracious appetite
 Enjoys eating, finds it
hard to stop and can
easily skip meals
Likes to snack,
nibble
Likes high protein
meals
Loves fatty, heavy,
starchy foods
Food sensitivities
 Can eat anything
 Sluggish digestion
V ariable thirst
 Usually thirsty
 Rarely thirsty
T ends towards
constipation
T ends towards a loose
stool
Soft, regular bowel
movements
Light, restless
sleep
Needs only 6 hours of
sleep
Can sleep all day
Prefers warm
climate, sunshine
Prefers cool and airy
places
Likes all climates
except humid ones
Dislikes routine
 Likes routine and
being in char ge
Likes routine
Creative thinker
 A leader and a
visionary
Good at or ganizing
Likes to be
physically active
Likes physical
activities, especially
competitive ones
Loves sedentary
activitiesLearns quickly &
for gets quickly
Analytical mind
 Rarely for gets, good
memory
Changes mind
easily
Has strong opinions
 Changes opinions
slowly
T ends toward
fear/anxiety when
stressed
T ends toward
frustration/anger when
stressed
T ends to avoid dif ficult
situations
Changeable mood
and ideas
Likes to express ideas
and feelings
Steady, reliable, slow to
change
Mind tends to
race
V ery focused with a
sharp mind
Calm mind
Enthusiastic but
unfocused
Goal oriented and has
a sharp focus
Easy-going and needs
motivation
____ Number of
Checks____ Number of Checks ____ Number of Checks
The colu mn with the most checks is usually your primary constitution. If
you hav e an equal number of ch ecks in two or all three columns, then you
are bi-d oshic su ch as vata-pitta, or pitta-vata, vata-kapha or p itta-kapha
etc. Or you could be tri-doshic. If you checked some aspects under a column that are dif ferent from your
constitution as a whole, then you could have that imbalance. For example,
if yo ur primary dosha is vata, as that’ s what has the most chec ks, but if
you also checked two-three is sues under the pitta or kapha  column,
especially the psychological and  physical functions, then you could have
either a pitta or a kapha imbalance. E L E M E N T S  I N  T H E  S E A S O N S
The seasons are a result of changes in Nature that in turn create changes in
our body  and its needs. This m eans we need to change what we eat in the
changing season s. Please note th at the seasons listed below are for people in
Northern Hemis phere. Y ou may need to adjust if you live in ot her parts of
the world. V A T A  S E A S O N
V ata sea son is late fall and early winter. The weather turns cold, the wind
blows, and the earth become s dry, hard, cold and rough. W ith the
unpredictable and irregular nature of V ata season, it is best to minimize V ata
foods such as cold and raw foods as that would create more of the V ata
imbalance. In order  to bring balance, we intr oduce foods of the opposite
qualities. T o stay  balanc ed in the V ata season, it is best to favor war m,
cooked a nd oily foods such as st ews, soups, cooked root vegetables, and hot
beverages, and eat suf ficient q uantities of them. The colder w eather can
sometimes make people want to stay inside and be more sedentary than in
other seasons. It is important that we don’ t become too sedentary, and we
must maintain our regular exerc ise routines. Since V ata tends to be erratic
and irregular, it is important to maintain a regular schedule  of eating,
sleeping and exercising in order to balance V ata. When we over -indulge during the winter months on sweets  or holiday
treats, we can create a Kapha imbalance, i. e. gain weight. It is very common
during t his time  for people to gain weight. It’ s okay to gain a little weight
gain if you have a small build, but too much can be problematic. So, eat
enough to maintain your balance but don’ t go overboard. One way to make
sure of that is to undertake regular rigorous exercise at least three or four
times a week. Exercise is impo rtant all the time, but more so in the V ata
season due to our tendency to go “dormant” and eat more. K A P H A  S E A S O N
Kapha season is from late winter to early spring. The snow melts (if there is
snow where you live), sap rises, the ground becomes muddy and the trees
blossom. Kapha season is characterized by heavy, dense, wet, gooey, stable,
and cool qualities. Much like Nature, this is the time when our body will try
to get rid of accumulated Kapha over the winter months in or der to reach
balance. W e might experience this as colds, sinus discomfort or aller gies,
and we might fe el lethar gic and heavy. In order to help our body get rid of
this excess Kapha, we need to switch up our diet. Eating foods that are
lighter, drier and pungent (as discussed more in the tastes section of this
chapter) will allow us to move all that winter -derived Kapha  out of ourbody. A s soon as they are available, eat the first bounty of the season:
sprouts, berries, dandelions and other spring greens, which naturally
support this time of cleansing. A voiding processed food, sugars and caf feine
is a great way to help our body naturally detoxify. Eating less fat and animal
products, heavy and sweet foods is also recommended. P I T T A  S E A S O N
Pitta season is f rom mid-June to mid-September—the summer months. W e
need to stay cool during these months. Summer ’ s bounty of fers plenty of
ways to keep c ool: cucumbers, mint, summer squash, zucchi ni, melons,
sweet, juicy fruits, berries, coconut water and mangoes. Our digestion slows
down in the su mmer to compensate for the external heat. T o keep our
digestion strong, it is best not to overindulge in ice cold bevera ges and ice-
cream, as they reduce the ef ficiency of our digestive system (more about
that in our chapter on digestion). While a little of these foods can help us
stay coo l, too much can dampe n our digestive power, making the system
work ha rder and, in turn, create more heat. Staying cool and ligh t is the way
to maintain balance in this season. E L E M E N T S  I N  T H E  T I M E S  O F  D A Y  A N D
N I G H T
Just as dif ferent elements predominate in dif ferent seasons, dif ferent
elements are predominant at dif ferent times of the day and night. V A T A  T I M E
Air and Ether are predominant in the environment during V ata T ime and it
occurs from 2:00-6:00 a. m. and 2:00-6:00 p.
They can be intense and have sharp tempers.
What is a characteristic of Pitta individuals?
Overeating and becoming sedentary, which can lead to health problems.
According to the text, what is a potential issue for Kapha individuals?
Staying cool, avoiding hot and spicy foods, and engaging in cooling activities.
What is a recommended way to balance Pitta season?
The concept of "like increases like", which means that we should reduce the consumption of imbalanced elements and increase the consumption of balancing elements.
What is a key principle in Ayurveda, as mentioned in the text?
Trying to find a single "miracle" food or solution, instead of making small, consistent changes and using common sense.
What is a common mistake that people make when it comes to their diet and lifestyle?