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Program

Mindful Body Transformation

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NutriiVeda™ Program ®

Mindful Body Transformation

way you think, the way you behave, and the way you eat “ The can influence your life by 30 to 50 years.” —Deepak Chopra Congratulations on consciously choosing a pathway to greater health and vitality in your life. By following this program, you will learn: ™ =dlidWg^c\\gZViZgVlVgZcZhh^cidndjgY^ZiVgnVcYa^[ZhinaZX]d^XZh^cdgYZgid achieve optimal health. ™ =dlidZViVWVaVcXZYY^ZiVcY]ZaeVX]^ZkZndjg^YZValZ^\]ii]gdj\]^begdk^c\dkZg all digestion, metabolism, and vital energy. ™ =dlidZmZgX^hZ^cVlVni]ViWVaVcXZhndjgjc^fjZWdY^anXdchi^iji^dc# ™ =dlid^cXdgedgViZb^cY"WdYniZX]c^fjZhhjX]VhbZY^iVi^dc!WgZVi]^c\!VcYh^beaZ  Nd\VZmZgX^hZhi]Vil^aaVhh^hi^cndjglZ^\]ibVcV\ZbZciegd\gVb# ™ =dlidhZiVcYVX]^ZkZndjg\dVahi]gdj\]ÈhZa["gZ[ZgZci^VaÉZmZgX^hZhhjX]VhYV^an wellness journaling to help keep you on track and to chart your success.

























Most importantly, you will learn what it feels like to take a conscious step towards greater health, and how to aZVYWnZmVbeaZVcY^che^gZdi]ZghVgdjcYndj

GETTING STARTED I]ZCjig^^KZYVEgd\gVbdXXjghdkZgV&'"lZZ`eZg^dY#7Z[dgZndjWZ\^c!ndjcZZYidhZihdbZ\dVahVWdji l]VindjlVciidVXXdbea^h]#Ndjl^aacZZYVhXVaZ!bZVhjg^c\iVeZ!VcYVeZc#Ijgcid6eeZcY^m;dceV\Z 32 to get started.

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NutriiVeda™ Program ®

Mindful Body Transformation

I67A:D;8DCI:CIH The Three Phases of the NutriiVeda Program ...........................................4 The 5 Keys to Body Transformation ............................................................8 Key #1: NutriiVeda Shake ............................................................................8 Key #2: Dietary Guidelines ........................................................................10 @Zn(/:mZgX^hZ<j^YZa^cZh ......................................................................16 @Zn)/B^cY"7dYn.....................................................................................18 @Zn*/LZaacZhh?djgcVa^c\HZa["GZÃ&#x201C;ZXi^dc ......................................19 6eeZcY^m6/H]V`ZGZX^eZh .......................................................................21 6eeZcY^m7/I]Z(9dh]VhVcY9dh]VHZa["Fj^o .....................................23 6eeZcY^m8/:miZcYZY9^ZiVgn<j^YZa^cZ ..................................................26 6eeZcY^m9/;6Fh.......................................................................................27 6eeZcY^m:/7B> .........................................................................................29 6eeZcY^m;/IgVch[dgbVi^dc<dVah ...........................................................32

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NutriiVedaâ&#x201E;˘ Program ÂŽ

Mindful Body Transformation

The Weight is Over 6hV[daadl"jeid^ih\gdjcYWgZV`^c\!Ă&#x201C;V\h]^ea^fj^Ycjig^i^dcVa!Og^^]VhXgZViZYVgZkdaji^dcVgnegdYjXi^ci]Z lZ^\]i"adhh^cYjhign#Og^^]VhdcXZV\V^cXdbW^cZYi]ZVcX^Zcil^hYdbd[6njgkZYVl^i]i]ZWZhid[bdYZgc hX^Zci^Ă&#x2019;XgZhZVgX]idXgZViZCjig^^KZYVÂ&#x17E;!Vl]daanjc^fjZVcY&%%cVijgValZ^\]ibVcV\ZbZciegdYjXi# L^i]i]Z^cigdYjXi^dcd[Cjig^^KZYV!Og^^^hXdci^cj^c\idZmeVcYi]Zdeedgijc^in[dgeZdeaZidcVijgVaaniV`Z charge of their health.

The Three Phases of the NutriiVedaâ&#x201E;˘ Program 7ZXVjhZ6njgkZYVgZXd\c^oZhi]ViigjZWdYnigVch[dgbVi^dcVcYdkZgVaalZaaWZ^c\bjhiZmiZcYidVaaVheZXih d[a^[ZhinaZ!Og^^Ă&#x2030;hHX^Zci^Ă&#x2019;X6Yk^hdgn7dVgY]VhXgZViZYi]Zl]daanjc^fjZOg^^Cjig^^KZYVâ&#x201E;˘ Program This pro" gram offers a tailored guidemap for improving digestion, cleansing the tissues, lightening the body, creating XaVg^in^ci]Zb^cY!VcYgZk^iVa^o^c\ndjgZcZg\Zi^XXdgZ#

E]VhZ&/>cXdgedgVi^dc9Zidm^Ă&#x2019;XVi^dc The first 2 weeks of the program are important to changing habits and practices that you have developed over the course of many years or even decades. Although modifying these behaviors will take time, the program is YZh^\cZYidXgZViZVadc\"iZgba^[ZhinaZX]Vc\Zi]Vi^hWZcZĂ&#x2019;X^VaidndjgdkZgVaa]ZVai]VcYlZaaWZ^c\#

E=6H:>>CHIGJ8I>DCH Consume 1â&#x20AC;&#x201C;2 shakes (with water) per day in place of 1â&#x20AC;&#x201C;2 of your biggest meals, along with 1 or 2 balanced meals and 2â&#x20AC;&#x201C;3 snacks healthy snacks (200â&#x20AC;&#x201C;250 calories for each snack).

1.

Additionally, you can combine your favorite milk substitute (such as rice, soy, or almond), and healthy [gj^ihVcYkZ\ZiVWaZhl^i]i]Zh]V`ZedlYZg#HZZP6eeZcY^m6dce#&+R[dgVa^hid[WVaVcX^c\VcY delicious shake idea. 2.

Increase food awareness by eliminating white refined sugar, refined carbohydrates, trans fats, synthetic foods, and overly packaged and processed foods. It may take several days to completely rid your diet of these foods, but every small step counts. During this period, also reduce your daily consumption of coffee and alcohol and reduce your meat Xdchjbei^dcWnViaZVhiVi]^gY#>i^hVahd^bedgiVciidX]ddhZĂ&#x2C6;a^\]iZgĂ&#x2030;bZVihYjg^c\i]^hĂ&#x2019;ghie]VhZ# You can do this by favoring white meats such as fish and chicken over red meats and pork. 

AVhian!^iĂ&#x2030;h^bedgiVciidWZ\^c^cXgZVh^c\VlVgZcZhhVgdjcYi]ZVXijVaVXid[ZVi^c\[ddY#LZl^aaiVa` more about this later. ;dgYZiV^aZY9^ZiVgn<j^YZa^cZh!eaZVhZhZZ@Zn'!9^ZiVgn<j^YZa^cZh!dceV\Z&%#

3.  

:mZgX^hZ&*Ă&#x201E;'%b^cjiZh!(Ă&#x201E;)i^bZhVlZZ`hZZ@Zn(:mZgX^hZ<j^YZa^cZhdce#&+#<Zii^c\ndjg heart pumping along with the metabolic fires of the body are essential to a successful program. >[ndj]VkZcĂ&#x2030;iZmZgX^hZY^cVl]^aZ!hiVgihadlanVcY\gVYjVaan^cXgZVhZndjgVXi^k^in!VhndjgWdYnVcY stamina permit.

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NutriiVeda™ Program ®

4.

Mindful Body Transformation

Develop a morning routine. Take at least 10 minutes of personal time every morning, upon waking, VcYXdbeaZiZi]Z[daadl^c\ZmZgX^hZh#>[ndjYdcdi]VkZi^bZ^ci]Zbdgc^c\!Ydi]ZhZ^ci]ZZkZc^c\ before dinner.

   

™<ZciaZhigZiX]^c\ZmZgX^hZhdgNd\VedhijgZh(b^cjiZh ™9^Ve]gVbVi^XWgZVi]^c\&Ä'b^cjiZh ™BZY^iVi^dc(Ä*B^cjiZh

>i^hVahd^bedgiVciideji\gZViZgVlVgZcZhh^cidhaZZe^c\lZaa#GZhi[jahaZZe^hXVaaZYi]ZÈ9^Zid[i]ZB^cYÉ in Ayurveda and is considered an integral part of any weight management program. HZZ@Zn)!B^cY"7dYnEgVXi^XZh![dg^chigjXi^dchdci]ZhZZmZgX^hZhVcY[dgi^ehdcGZhi[jaHaZZe# 5. 

9dhdbZ[dgbd[=ZVai]?djgcVa^c\ZkZgnYVn#I]^h^hVc^bedgiVcihZa["gZÓZXi^kZZmZgX^hZi]Vil^aa allow you to monitor progress and also ensure greater personal accountability throughout the pro" \gVb#>i^hVahdVcdeedgijc^inidgZÓZXijedcndjgi]dj\]ih!Zbdi^dch!VcYdkZgVaaZmeZg^ZcXZh^c the program. See Key #5, Wellness Journaling and Self Reflection, on page 19.

9jg^c\E]VhZ>!ndjl^aaWZ\^cidZmeZg^ZcXZcjbZgdjhX]Vc\Zh^cndjgWdYnVcYb^cY#Ildd[i]ZXdgZeg^c" X^eaZhd[E]VhZ&VgZidWZ\^cid\ZcianYZidm^[ni]ZWdYnVcYi^hhjZh!l]^aZhi^bjaVi^c\i]ZbZiVWda^XÒgZh#7n lightening the tissues and improving digestion, unwanted fat and other waste material can no longer thrive in the physiology. BVcnfjZhi^dchl^aaVg^hZYjg^c\i]ZhZÒghiildlZZ`hdgE]VhZ>d[i]Zegd\gVb#LZ]VkZVchlZgZYi]Z bdhiXdbbdcfjZhi^dchVii]ZZcYd[i]^hWdd`aZi^c6eeZcY^m9dceV\Z',.

Phase II: Creating Balance The changes you make in the first 2 weeks are essential for a successful overall program. If practiced dili" gently, these simple steps can create and nurture habits that will last a lifetime. You may have found some of i]ZhZX]Vc\Zhfj^iZY^[ÒXjai!l]^aZdi]Zgh[ZaiZ[[dgiaZhh#:kZc^[ndjY^YcÉi[daadli]Zegd\gVbfj^iZVhYZkdi" ZYanVhndj]VY]deZYid^cE]VhZ>!i]Z^bedgiVcii]^c\^hi]VindjbVYZi]ZÒghihiZeh^ci]Zg^\]iY^gZXi^dc NdjVahd[Vb^a^Vg^oZYndjghZa[l^i]cZl[ddYhVcYbVcncZla^[ZhinaZegVXi^XZh# HdYdcÉiWZiddidj\]dcndjghZa[Vii]ZZcYd[E]VhZ>^[ndjÉgZcdifj^iZhZZ^c\i]ZgZhjaihndj]VY]deZY [dgnZi#8ZgiV^cWdYnXdchi^iji^dchl^aaadhZlZ^\]ifj^iZgVe^Yan!l]^aZdi]Zghl^aaiV`Zadc\ZgidVXXZhhi]Z deeper bodily stores that need to be removed. If you are already seeing great results, then this should also be bdi^kVi^dcid`ZZel^i]^i Phase II is designed specifically to deepen the program as you reach towards more specific goals. A^`ZE]VhZ>!E]VhZ>>^cXdgedgViZhI]Z*@ZnhVWdkZWjiVh`hndjidZmeVcYjedcZVX]d[i]ZhZVgZVh#;dg ZmVbeaZ!ndjWZ\Vca^\]iZc^c\ndjg[ddYh^cE]VhZ>VcYZVi^c\VcdkZgVaa]ZVai]^ZgY^Zi#E]VhZ>>iV`Zh^iV hiZe[jgi]ZgWngZXdbbZcY^c\i]VindjhiVgiaZVgc^c\]dlidZVi[dgndjgjc^fjZXdchi^iji^dcVaineZdgYd" h]Vh^c6njgkZYV#H^b^aVgan!^[ndjhiVgiZYYd^c\WgZVi]^c\VcYbZY^iVi^dcZmZgX^hZhYjg^c\E]VhZ>!cdlndj can begin deepening these practices.

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NutriiVeda™ Program ®

Mindful Body Transformation

Phase II will last from week 3 of the program until you ultimately reach your weight loss goal. This second phase is the real substance or core of the program. If you are able to follow Phase II with discipline, you will h]ZYZmXZhhlZ^\]il]^aZVahd^cXgZVh^c\k^iVa^in!^bbjc^in!VcYXgZVi^c\dkZgVaa\ddY]ZVai]#

Phase II Instructions: 1.

Increase your consumption to 2 shakes per day in place of 2 of your biggest meals, along with 1 balanced meal and 2–3 healthy snacks (200–250 calories each). 

2. 

AZVgcidZVi^c\gZViZgVXXdgYVcXZl^i]ndjgjc^fjZ6njgkZY^XWdYnXdchi^iji^dc#;dgbdhid[i]Z  participants of this program, following a slightly more Kaphic diet, in Ayurvedic terms, will be WZcZÒX^Va#I]ZWdd`:Vi"IVhiZ"=ZVa;^kZ:aZbZcihEgZhh!'%%+^hVcZmXZaaZci^cigdYjXi^dcVcY  resource for Ayurvedic nutrition and lifestyle practices.

3. 

>cXgZVhZndjgXVgY^dZmZgX^hZid'%Ä(%b^cjiZhVhZhh^dc!)Ä*YVnhVlZZ`#I]^hhbVaanZi^bedgiVci ^cXgZVhZ^cZmZgX^hZi^bZ[gdbE]VhZ>l^aa[jgi]Zghi^bjaViZdkZgVaabZiVWda^XVXi^k^inVcY]Zae individuals who seem to be reaching a plateau in their weight loss.

4. 

9ZZeZcndjgB^cY"7dYnegVXi^XZhd[E]VhZ>#I]^hbVnZciV^aYd^c\i]ZWgZVi]^c\!bZY^iVi^dc!VcY Yoga practices a greater number of times each day (such as morning or night), for greater periods of i^bZeZghZhh^dc!dgh^beanZmeadg^c\i]ZVgZVh^c\gZViZgYZei]idl]^X]ndjVgZbdhiYgVlc#





;ZZa[gZZid\ZiXgZVi^kZdci]ZineZhd[]ZVai]n]V`ZhndjVgZbV`^c\#EaZVhZhZZ6eeZcY^m6dc page 21 for several shake balancing options.

 

5. 

;dgZmVbeaZ!ndjbVnWZ^ciZgZhiZY^caZVgc^c\bZY^iVi^dc^cVbdgZ[dgbValVn[gdbViZVX]Zgdg^c ViiZcY^c\VheZX^ÒXineZd[Nd\VXaVhh#I]ZB^cY"7dYnegVXi^XZhd[i]ZhdbZd[i]Zg^X]ZhiVcYbdhi important components of the NutriiVeda Program. 9ZZeZcndjgLZaacZhh?djgcVa^c\!jh^c\i]^hi^bZVhVi^bZd[hZa["gZÓZXi^dc[dghZii^c\^ciZci^dch^c your life, for manifestation, and for practicing gratitude. In Phase I you were asked to keep a daily journal with general information about your food choices, mood, and energy levels. This was a tool to help keep track of your progress and maintain a level of accountability in the program. >cE]VhZ>>!lZZcXdjgV\ZndjidWgdVYZci]ZVeea^XVi^dcd[ndjg_djgcVaVcYjhZ^i[dgXgZVi^c\Zm" actly what you want in your life, both in terms of your health and in relation to your greater focus and passions. Some of you may have instinctively done this in Phase I. If you are unable to write in your _djgcVaZkZgnYVn!i]ViÉhÒcZÅ_jhiYdhdbjX]Vhedhh^WaZi]gdj\]djii]ZgZbV^c^c\&%lZZ`hd[i]Z egd\gVb#>i^hVcZmigZbZankVajVWaZidda[dggZVX]^c\ndjg^YZValZ^\]iVcYXgZVi^c\VWjcYVcXZ^c your life.

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NutriiVeda™ Program ®

Mindful Body Transformation

Phase III: Maintaining the Lifestyle Phase 3 is designed to help you maintain your ideal weight and the new lifestyle that you have worked so hard to achieve. The most important thing to remember is that you have to consciously keep the program go" ing on some level, in order to maintain the positive results.

Phase III Instructions 1. Consume 1 shake a day to replace your largest meal. Eat 2 balanced meals with 2–3 snacks. 2. Continue to eat a sensible diet, rich in healthy and vibrant foods. If consuming treats and other poten" i^VaanlZ^\]i"^cXgZVh^c\[ddYh!_jhigZbZbWZgid`ZZe^iVaa^cbdYZgVi^dc# 3. 8dci^cjZZmZgX^h^c\ViaZVhi(YVnhVlZZ`h[dgVWdji'%b^cjiZhdgbdgZ# 4. 8dci^cjZ^cXdgedgVi^c\B^cY"7dYnegVXi^XZh^cidndjgYV^anVcYgdji^cZVcYc^\]ianhaZZe# 5. 8dci^cjZ_djgcVa^c\l]Zcndj[ZZaVcZZY[dgVYY^i^dcVahZa["gZÓZXi^dc# The remaining pages of this document will help you understand Ayurveda, which serves as the core philosophy behind NutriiVeda™VcYi]ZOg^^Cjig^^KZYVEgd\gVb™#>il^aaVahdXdkZgI]Z;^kZ@Znhd[i]Z program in greater detail.

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NutriiVeda™ Program ®

Mindful Body Transformation

The 5 Keys to Body Transformation Key 1: NutriiVeda Shake

Key 3: Exercise Guidelines

Key 2: Dietary Guidelines

Key 4: Mind-Body Practices

Key 5: Wellness Journaling & Self-Refection

Key #1: NutriiVeda Shake Cjig^^KZYV^hVgZ[gZh]^c\bZVa"gZeaVXZbZciYg^c`i]ViXdbW^cZhVegdeg^ZiVgnWaZcYd[,6njgkZY^XWdiVc^" XVahVadc\l^i]dkZg''k^iVb^chVcYb^cZgVah!]^\]fjVa^inegdiZ^c!hdajWaZÒWZg!VcYZhhZci^VaVb^cdVX^Yh# The scientifically proven ingredients in NutriiVeda have been shown to support fat metabolism, maintain normal blood sugar levels, curb appetite cravings, and promote greater energy levels.

Amalaki (Emblica officinalis) Known as the “great rejuvenator,” Amalaki is revered for over 5,000 years in Ayurveda for its re" juvenating properties. This superfood promotes energy and vitality, supports immune function, egdbdiZhi]ZY^\Zhi^kZhnhiZb!hiVW^a^oZhWaddYhj\VgaZkZah!VcY]VhVcdkZgVaagZ_jkZcVi^c\ Z[[ZXidci]ZWdYngZfj^gZYYjg^c\lZ^\]iadhh#

Turmeric (Curcuma longa) Turmeric root, one of the most widely studied botanicals today, is often combined with Amalaki WZXVjhZd[i]ZYjdÉhediZcXnVcYedlZg#IjgbZg^Xldg`hidWddhiXVgY^dkVhXjaVg]ZVai]Wnej" rifying the blood, regulating blood sugar levels, supporting healthy insulin levels, and promot" ing a healthy inflammatory response in the body.

Green Tea (Camellia sinensis) 6edlZg[jaVci^dm^YVci!\gZZciZVXdciV^ch]^\]XdcXZcigViZYaZkZahd[:<8<i]VicZjigVa^oZ idm^X[gZZgVY^XVahl^i]^ci]ZWdYn#>iVahdldg`hidegdiZXii]Z9C6!gZ\jaViZWaddYhj\VgaZkZah! increase thermogenesis, and boost energy.

Guggul (Commiphora mukul) @cdlcVhi]ZÆ[Vi`^aaZgÇ^c6njgkZY^XbZY^X^cZ!<j\\ja^hVedlZg[jagZh^cZmigVXii]ViXdbZh from the small, thorny mukul myrrh tree. It is known in Ayurveda for its ability to help rid the body of unwanted fat, increase cellular fire, and support healthy cholesterol levels and liver function.

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NutriiVeda™ Program ®

Mindful Body Transformation

Gymnema (Gymnema sylvestre) Often called the “sugar destroyer,” Gymnema has been used by Ayurvedic healers to help support healthy blood sugar levels for thousands of years. In addition, Gymnema supports a healthy metabolism and acts as a catalyst for the weight management activity.

=Vg^iV`^IZgb^cVa^VX]ZWjaV I]ZYViZ"a^`Z=Vg^iV`^[gj^ihZgkZhVhV\ZciaZVcYZ[[ZXi^kZYZidm^[n^c\V\Zci[dgi]ZWdYn# I]gdj\]^ihVhig^c\ZciiVhiZ!i]Z=Vg^iV`^hi^bjaViZhi]ZbZiVWda^XÒgZd[i]ZXZaahVcYegd" bdiZhi]ZWdYnÉhVW^a^inidWjgc[Vi#

Cinnamon and Cayenne are used in the Vanilla and Chocolate formulations, respectively. Cinnamon (Cinnamomum verum) Cinnamon has a long history both as a spice and as a medicine. Cinnamon aids with problems ^ci]ZY^\Zhi^kZhnhiZbVcY^h]^\]^cVci^dm^YVcih#HZVhdc^c\V]^\]XVgW[ddYl^i]X^ccVbdc can help lessen its impact on your blood sugar levels. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating.

Cayenne (Capsicum annuum) Many herbalists believe that cayenne acts as a catalyst and increases the effectiveness of other herbs when used with them. Cayenne is a medicinal and nutritional herb. Medicinally it aids in elimination and assimilation and promotes the entire digestion system. Nutritionally it is a kZgn]^\]hdjgXZd[K^iVb^ch6VcY8!]Vhi]ZXdbeaZiZ7XdbeaZmZh!VcY^hkZgng^X]^cdg\Vc^X calcium and potassium.

=dlidIV`ZCjig^^KZYV Hj\\ZhiZYJhZ/B^m'aZkZahXddeh^c-djcXZhd[lViZgdgndjgegZ[ZggZYhdjgXZd[b^a`#7aZcYdgh]V`Z well. Replace 1 to 2 meals a day with NutriiVeda. Note that if you are only able to replace one meal per day, you will still derive benefit from the program. ;dgVa^hid[;gZfjZcian6h`ZYFjZhi^dchVWdjiCjig^^KZYV!hZZ6eeZcY^m D on page 27.

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NutriiVeda™ Program ®

Mindful Body Transformation

IV`^c\Cjig^^KZYVl^i]Og^^ÅI]ZDg^\^cVa6bVaV`^ ;dgWZhigZhjaihdci]Zegd\gVb!Xdci^cjZXdchjb^c\ndjgOg^^ÅI]ZDg^\^cVa6bVaV`^!i]gdj\]djii]ZZci^gZ course of the program. Cjig^^KZYVlVhheZX^ÒXVaanYZh^\cZYidXdbeaZbZciOg^^ÉhÓV\h]^ea^fj^Ycjig^i^dcVaegdYjXi#6XXdgY^c\id 6njgkZY^Xi]Zdgn!^i^h^bedgiVciidXaZVchZi]Zi^hhjZhd[jclVciZY[VihVcYidm^chVcYi]ZcgZWj^aYi]Zk^iVa" ity of the body through consuming a rasayana or rejuvenating agent. It is in this way that NutriiVeda serves VhVedlZg[jaXaZVch^c\VcYÈa^\]iZc^c\ÉV\Zci!l]^aZOg^^hZgkZhVhVcdjg^h]^c\VcYgZWj^aY^c\V\Zci[gdb immunity, vitality, and overall health. Ignb^m^c\Og^^l^i]ndjg[Vkdg^iZCjig^^KZYVh]V`ZgZX^eZdgXdci^cjZXdchjb^c\i]Za^fj^YegdYjXiVhndj normally do.

Making a NutriiVeda Shake ;dg\gZViZg[jaacZhhVcYhVi^Vi^dc!ndjXVcXdbW^cZi]Zh]V`Zb^ml^i]ndjg[Vkdg^iZ[gj^ih!kZ\ZiVWaZh!adl" fat yogurt, or low fat rice/soy milk into a shake. Pears, oranges bananas, apples, berries, pomegranates, and green leafy vegetables such as kale are all \ddYdei^dch!i]dj\]Vcn[gZh][gj^idgkZ\ZiVWaZl^aaYd#;gdoZckVg^Zi^Zhl^aaVahdldg`# HZZ6eeZcY^m6dceV\Z'&[dgbdgZh]V`ZgZX^eZh#

Key #2: Dietary Guidelines Ayurvedic Wellbeing 6ngjkZYV^hVXdchX^djhcZhh"WVhZYVeegdVX]id]ZVai]!WVhZYdci]Zeg^cX^eaZd[a^k^c\dcZÉha^[Z^cVXXdg" YVcXZl^i]i]ZXnXaZhVcYg]ni]bhd[CVijgZ#>i^hVcV\Z"daYhX^ZcXZi]Vi]VhWZZcegVXi^XZYWneZdeaZ[dg over 5,000 years. A famous Ayurevdic saying states: “With proper diet and lifestyle, there is no need for medicine; but without proper diet and lifestyle, there is no use for medicine.” ;ddY^hXZcigVaid6njgkZYV!h^cXZl]VilZeji^ciddjgWdY^Zhjai^bViZanWj^aYhdjgi^hhjZhVcYegdk^YZhi]Z fuel for life.

;djgEg^bVgn9^ZiVgn<j^YZa^cZh Ayurveda outlines 4 important nutritional guidelines:

1  8]ddhZK^WgVci;ddYh Ayurveda favors vibrant foods that are full of energy or prana#;dgi]^hgZVhdc!^igZXdbbZcYhZVi^c\dg\Vc^X [gj^ihVcYkZ\ZiVWaZhadXVaVcYhZVhdcVal]Zcedhh^WaZ!]^\]fjVa^in\gV^chVcYd^ah!VcYl]daZ[ddYh^c general that are not overly processed or synthetic.

10


NutriiVeda™ Program ®

Mindful Body Transformation

;ddYhi]ViVgZ[gdoZc!XVccZY!VcYgZÒcZYVgZYZkd^Yd[cjig^i^kZkVajZ!VcYjhjVaanegdXZhhZYl^i]Vgi^ÒX^Va colors, flavorings, additives, preservatives, chemical pesticides, and genetically altered ingredients. These foods are lacking prana or vital life energy and contribute to a wide array of imbalances and illnesses. Increase the following foods in your diet: ™L]daZ\gV^chVcYaZ\jbZhhjX]VhWgdlcg^XZ!fj^cdV!WVgaZn!WZVch!VcYaZci^ah ™;gj^ihVcYkZ\ZiVWaZhdg\Vc^Xl]Zcedhh^WaZ ™CVijgVahdjgXZhd[hj\VghjX]Vh]dcZn!bVeaZ!hiZk^V!dgV\VkZ0gZYjXZdgZa^b^cViZegdYjXihl^i]l]^iZhj\Vg ™CjihVcYhZZYhhjX]VhhjcÓdlZghZZYh!eZXVch!ÓVmhZZYh!lVacjih!VcYVabdcYh ™=^\]fjVa^ind^ahdjgXZhdg\Vc^Xda^kZd^a!hjcÓdlZgd^a!dg\]ZZ0gZYjXZXdd`^c\l^i]gZÒcZYkZ\ZiVWaZd^ah

2  9^hXdkZgi]Z+IVhiZhd[;ddY Ayurveda identifies 6 primary tastes (sweet, sour, salty, bitter, pungent, and astringent) and considers their presence in our diet essential for optimal nutrition and metabolism. It recommends that we try to incorpo" rate each taste into every meal we eat. While most foods are a combination of tastes, they can typically be classified according to one or two pre" Ydb^cVciiVhiZ#:VX]iVhiZldg`hl^i]^ci]Ze]nh^dad\n^c^ihdlcjc^fjZlVn#HlZZi[ddYhVgZ`cdlcidWj^aY i]Zi^hhjZhd[i]ZWdYn![dgZmVbeaZ!l]^aZhe^Xn[ddYhVgZ`cdlcidhi^bjaViZY^\Zhi^dc!bZiVWda^hb!VcY circulation. Bitter foods, such as dark leafy greens, and astringent foods, such as spices, are considered the bdhiYZidm^[n^c\VcYÈa^\]iZc^c\[ddYhÉ#Hdjg[ddYhVgZ`cdlcidhi^bjaViZi]ZZconbVi^XVXi^k^ind[i]Zhidb" ach and improve digestion, while salt helps maintain the fluid balance of the body. Incorporating the 6 tastes into our diet can be accomplished through simple ingredients and side dishes: Sweet: fruits, vegetables, grains, dairy, grains such as rice Sour: lemon, lime, yogurt, other fermented foods Salty: sea salt, sea vegetables Bitter: dark leafy green vegetables, various herbs and spices Pungent: mildly heating spices such as cayenne, cumin, and peppers Astringent: salad, beans and lentils, cranberries, pomegranate, various herbs and spices

3  :Vi[dgNdjgJc^fjZ7dYn8dchi^iji^dc 9ZiZgb^cZndjgjc^fjZXdchi^iji^dcVabV`ZjeVcYX]ddhZ[ddYhi]Vi]ZaeWVaVcXZi]^hXdchi^iji^dc#I]^h egdXZhh^hVXijVaanbjX]ZVh^Zgi]Vc^ihdjcYh 6njgkZYV^YZci^ÒZh(eg^bVgnWdYndgbZiVWda^XineZhXVaaZYÈYdh]Vh#ÉI]ZhZYdh]Vh!`cdlcVhKViV!E^iiV! VcY@Ve]V!VgZdjg\j^YZbVeh[dgX]ddh^c\[ddYhVcYVXi^k^i^Zhi]ViWVaVcXZdjgjc^fjZXdchi^iji^dc#>i^h bdhiXdbbdcid]VkZdcZegZYdb^cVciYdh]VVcYi]ZcVhZXdcYVgnYdh]Vi]Vi^hVahdfj^iZhigdc\#I]Z three doshas also govern our mental and emotional characteristics.

11


NutriiVeda™ Program Mindful Body Transformation

®

Physical

Vata

Pitta

Kapha

Thin and bony, little muscle development

=ZVknWdcZh!WgdVY[gVbZh0 Medium; developed and pro" higdc\VcYlZaa"egdedg" portional musculature tioned

Light; often have difficulty gaining weight

Average; little problem in gaining or losing weight

=ZVkn!d[iZcdWZhZ0]VkZ trouble losing weight

Hair

Dry and brittle

;^cZVcYd[iZca^\]iZg^c color; premature graying and hair loss common

Thick, oily; often curly and dark

Hands

Thin, dry, cold

BZY^jbh^oZ!d[iZc]diVcY sweaty

Thick, cool, and often clammy

Nose

Thin and bony

Thin and pointed

Large and thick

Mental

Artistic, adaptable, perceptive, spontaneous, charismatic

Confident, joyful, natural Patient, gentle, romantic, leaders, sharp memory, community oriented, good strong sense of discernment listeners

Build Weight

According to Ayurveda, it is best to incorporate the 6 tastes ^cidndjgY^ZiVcYi]ZcÒcZ"ijcZi]ZhZiVhiZhVXXdgY^c\ idndjgYdh]Vdg^cY^k^YjVaWdYnineZ#Hd^[ndjÉgZVE^iiV ineZ!ndjgWdYnbVngjcVa^iiaZ]diiZgdgbdgZVX^Y^X#NdjÉaa still want some pungent foods in your diet but will tailor your food choices to contain less overly heating or acidic foods. In addition to encompassing a complete nutritional spectrum, a balance of the 6 tastes will help reduce food cravings—a key component of learning to eat to balance ndjgjc^fjZXdchi^iji^dc# Many of you in this program will naturally have some Kapha in your constitution and will be trying to decrease i]ZZmXZhh[Vii^hhjZVhhdX^ViZYl^i]Vc^bWVaVcXZ^c Kapha. Therefore, you will want to favor foods that are lighter, easier to digest, low in fat, moderate in protein, and rich in bitter, pungent, and astringent tastes.

Proper Elimination

To encourage proper elimination in the morning, Ayurveda recommends drinking fresh lemon water. Simply XjiVaZbdc^c]Va[VcYhfjZZoZi]Z _j^XZ^cid-Ä&%do#d[lVgblViZg#>c addition to stimulating peristalsis, aZbdclViZg]ZaehYZidm^[ni]Za^kZg# >[ndjVgZZmeZg^ZcX^c\VcnXdc" stipation during Phase 1 of the program, you can drink this lemon water multiple times a day. Adding ]^\]fjVa^ind^ahhjX]VhÓVmVcY additional fiber into your shakes will also be beneficial.

12


NutriiVeda™ Program ®

Mindful Body Transformation

Best Tastes by Dosha: Vata: Salty, Sweet, Sour Pitta: Sweet, Bitter, Astringent Kapha: Bitter, Pungent, Astringent

Most Imbalancing Tastes by Dosha* Vata: Bitter, Astringent, Pungent Pitta: Pungent, Sour, Salty Kapha: Sweet, Salty, Sour * It is important to note that no matter what your doshic makeup, you will want to consume all 6 tastes in your diet, while simply favoring tastes that balance the primary dosha you are working to reduce.

>c6eeZcY^m7dceV\Z'(!lZÉkZegdk^YZYVcdkZgk^Zld[i]ZYdh]VhVadc\l^i]VhZa["iZhiidYZiZgb^cZndjg jc^fjZXdchi^iji^dc#NdjÉaaVahdÒcY[ddYX]Vgih[dgZVX]Ydh]V^c6eeZcY^m8dceV\Z'+#

4

Eat with Awareness

Eating with greater awareness simply means putting greater time and attention into the things we choose to eat. Rather than just eating certain foods out of habit or to fulfill cravings, take a moment to observe ndjg[ddYX]d^XZhVcYhVkdgi]Z[ddYVhndjÉgZZVi^c\^i#I]^hineZd[Èb^cY[jaÉZVi^c\]VhWZZch]dlcidWZ particularly helpful for managing weight.

10 Tips for Eating with Awareness 1. Sit down to enjoy your meal for better digestion; avoid eating standing up. '# ;VkdggddbiZbeZgVijgZdglVgba^fj^YhVhdeedhZYidXdaYXVgWdcViZYWZkZgV\Zhl]ZcndjZVi# 3. Eat until you are about 2/3 full rather than until fully satiated to also allow for better digestion. 4. Do not eat meals late a night. Try to eat dinner at least two hours before going to bed. 5. Chew your food thoroughly. 6. Choose healthy snacks. 7. Take a moment to give thanks for the food you are consuming. -# 6kd^YZVi^c\iddbVcn[gdoZc!aZ[idkZg!egZeVgZY!VcYb^XgdlVkZY[ddYh# 9. Incorporate seasonal foods into your diet. &%# >[ndjXjggZcianYdcÉiZVidg\Vc^X[ddYh!WZ\^cWnWjn^c\ViaZVhi&hiVeaZdg\Vc^X^iZbeZglZZ` (fruits, vegetables, oils, grains, milk).

13


NutriiVeda™ Program ®

Mindful Body Transformation

NdjVgZL]ViNdj½#9^\Zhi In Ayurveda, we are not simply what we eat, but instead, what we are able to digest. Proper digestion is es" sential to overall health and a key component of any effective weight management system. In addition to h^bean]Zae^c\eZdeaZadhZedjcYh!6njgkZY^X\j^YZa^cZhV^bidg^Yi]ZWdYnd[ZmXZhh[ViVcYidm^chl]^aZ promoting the transformation of unhealthy tissues into foundational building blocks for vibrant health. Since Ayurvedic science focuses on transforming the entire body rather than solely helping it to lose weight, Ay" urveda dietary principles apply to everyone who want to benefit from suboptimal digestion, tissue formation, and overall wellbeing.

Agni, Ama, and Ojas: The Pathways to Optimal Digestion Ayurveda is vast well of information containing a seemingly endless array of scientific concepts, healing mo" dalities, and therapeutic botanicals. ;dgi]ZhV`Zd[i]ZOg^^Cjig^^KZYVEgd\gVb!i]ZgZVgZgZVaandcan+`Zn6njgZkY^XiZgbhidgZbZbWZg/

™KViV!E^iiV!and Kaphadgi]Zi]gZZYdh]VhYZhXg^WZY^cYZiV^a^c6eeZcY^m7dceV\Z'( ™6\c^!6bV!and Ojas, which are defined below: Agni is the biological “digestive fire” that stimulates the metabolic breakdown of the foods we eat. Accord" ^c\id6njgkZYV!bdhiZmXZhhlZ^\]iXdcY^i^dchXVcWZa^c`ZY^chdbZlVnidVhjeegZhh^dcd[V\c^dghjW" optimal digestion. Increasing Agni promotes healthy skin, appetite, energy, balance, a clear mind, strong digestion, and a healthy immune system.

Some suggestions for maintaining strong digestive fires: ™ ™ ™ ™

9g^c`lViZgl^i]aZbdc^ci]Zbdgc^c\gZk^Zlh^YZWVgdceV\Z&' 6kd^YYg^c`^c\^XZXdaYWZkZgV\Zh BV`ZajcX]i^bZndjgbdhi^bedgiVciVcY]ZVk^ZhibZVad[i]ZYVn JhZd[]ZgWhVcYhe^XZhid^begdkZY^\Zhi^dc!hjX]Vh\^c\Zggddi!b^ci!VcY[ZccZahZZYh

Ama is the undigested food residue that lodges itself within the organs and channels of the body when there ^heddgY^\Zhi^dcVcYV\c^^hadl#;gdbVLZhiZgcbZY^XVaeZgheZXi^kZ!i]^hgZaViZhidi^hhjZhajY\ZhjX]Vh ZmXZhh[Vi!eaVfjZVcYX]daZhiZgdai]ViXad\i]ZbV_dgX]VccZahd[i]ZWdYn# IddbjX]6bVXgZViZh[Vi^\jZ!\ZcZgVa^oZYeV^ci]gdj\]djii]ZWdYn!YZegZhh^dc!hjhXZei^W^a^inid^c[ZXi^dch! a dull appetite, and sensitive digestion. I]ZgZÉhVhVn^c\6njgkZYVi]ViÆNdj]VkZidWZXVgZ[jaVWdjil]VindjZVi!dgndjg[ddYl^aaWZ\^cidZVi ndjÇI]^hdXXjghi]gdj\]i]ZYZkZadebZcid[VbV!l]^X]aZVYhiddWZh^inVcYi]Z]dhid[Y^hZVhZhegZk^" djhanbZci^dcZY#EddgY^\Zhi^dcVcYVcZmXZhhd[VbV^ha^c`ZYidbdhibV_dg^aacZhhZh[gdbVc6njgZkY^X eZgheZXi^kZ!ZkZci]dhZZmiZcY^c\WZndcYi]Z<>IgVXi#6njgZkYVVahdVX`cdlaZY\Zhi]ViÈY^\Zhi^dcÉZmiZcYh beyond the gut and asks how wells are we digesting our thoughts, emotions, and sensory impressions on a daily basis. Improper digestion in these areas can also lead to a host of physical and mental illnesses.

14


NutriiVeda™ Program ®

Mindful Body Transformation

Id\ZiVhZchZd[l]Zi]Zgndj]VkZZmXZhhVbV^cndjghnhiZb!eaZVhZiV`Zi]Z6bVHZa["IZhiWZadl#

6bVFjZhi^dccV^gZ

;dgZVX]fjZhi^dc!gViZ your matching charac" teristics on a scale from oZgdidÒkZ/%Ä&YdZhcÉi apply, 2–3 sometimes ap" plies, 4–5 stronly applies. Add up your total. A score between 0–19 indicates a low level of ama, 20–34 indicates a moderate amount of ama, 35–50 indicates a high amount of ama.

TOTAL

1

2

3

4

5

1. I often feel a sense of blockage in my body (such as constipation or congestion).

1

2

3

4

5

2. I often have difficulty digesting food.

1

2

3

4

5

3. I feel foggy when I wake up in the morning.

1

2

3

4

5

4. I tend to feel weak for no apparent reason.

1

2

3

4

5

5. I often feel lethargic and unmotivated.

1

2

3

4

5

6. I feel the need to cough regularly.

1

2

3

4

5

,#>WZXdbZZVh^anZm]VjhiZY!Wdi]bZciVaanVcYe]nh^XVaan#

1

2

3

4

5

-#>[gZfjZcian[ZZaYZegZhhZY#

1

2

3

4

5

9. I often have no taste for food.

1

2

3

4

5

10. I catch a cold several times a year. ;gdb:Vi"IVhiZ"=ZVa, ©;^kZ:aZbZcihEgZhh

Ojas is the end product of perfect digestion. Ojas is the subtle luster of the skin, shine of the eyes, and the radiance of good health. Recent research has linked this concept to proper neurotransmitter function and overall homeostasis of the physiology. Tips for Improving Ojas ™ ™ ™ ™ ™ ™ ™ ™

AVj\]VcYhb^aZVadi IV`Zi^bZidgZaVm BZY^iViZgZ\jaVgan HeZcYi^bZ^ccVijgZ :mZgX^hZndjgXgZVi^k^in D[[Zgndjg\^[ihiddi]Zgh ;daadlndjg]ZVgiÉheVhh^dc :c\V\Z^ce]nh^XVaVXi^k^in

15


NutriiVeda™ Program ®

Mindful Body Transformation

A Note on Snacking BVcneZdeaZ]VkZWZZcgV^hZYl^i]i]Zb^hXdcXZei^dci]VihcVX`^c\^hcdi\ddY[dgndj#=dlZkZg!hcVX`^c\ ]Zaehi]ZWdYnYZa^kZgZhhZci^Vacjig^Zcihidi]ZWdYn!gZ\jaViZWaddYhj\VgaZkZah!VcYVkd^YZmigZbZhiViZh of hunger that lead to unhealthy practices such as binging and overeating. According to Ayurveda, faster bZiVWda^XineZhhjX]VhKViVVcYE^iiVineZhl^aagZfj^gZbdgZ[gZfjZcihcVX`h!l]ZgZVhi]ZhadlZgbZiVWd" a^hbd[@Ve]^XineZhgZfj^gZhaZhh[gZfjZciZVi^c\# Particularly when first beginning the NutriiVeda™ Program, you may find that replacing a meal with a shake YdZhcÉii^YZndjdkZgjci^ai]ZcZmih]V`ZdgbZVa#I]^h^hWZXVjhZndjgWdYn^hjhZYid[jcXi^dc^c\d[[d[ bdgZ[ddY!VcYndjghidbVX]VcY\gZViZgY^\Zhi^kZhnhiZb]VkZid\ZijhZid[ZZa^c\aZhh[jaa#;dgi]^hgZV" son, we recommend sensible snacking for all doshic types during the program. The key is to choose easy to digest foods that give the body energy and a feeling of being satiated. This may ^cXajYZhcVX`hhjX]Vh[gZh][gj^ih!kZ\ZiVWaZh!Yg^ZY[gj^ih!jchVaiZYcjih!hZZYh!VcYnd\jgi#>c\ZcZgVa!^iÉh best to choose snacks between 250–500 calories. HZZVbdgZXdbeaZiZa^hid[gZXdbbZcYZYhcVX`h^c6eeZcY^m8dceV\Z'+#

Key #3: Exercise Guidelines Our bodies are designed for physical activity—to move and breathe and circulate our vital life energy. More than 5,000 years ago, the master Ayurvedic physician Charaka wrote, Æ;gdbe]nh^XVaZmZgX^hZ!dcZ\Ziha^\]icZhh!VXVeVX^in[dg work, firmness, tolerance of difficulties, elimination of impurities, and stimulation of digestion.” <Zii^c\gZ\jaVgZmZgX^hZ^hi]ZbdhiedlZg[jai]^c\ndjXVc do to reverse the aging process. As Drs. William Evans and >gl^cGdhZcWZg\d[Ij[ihJc^kZgh^in]VkZYdXjbZciZY!ZmZgX^hZ alone improves muscle mass, bone density, strength, aerobic capacity, and many other key biomarkers of aging. To keep your body in peak condition for as long as possible, ndjcZZYidZmZgX^hZ^igZ\jaVgan!Wjii]^hYdZhcÉibZVcedjcY" ^c\ndjgbjhXaZh^cidh]VeZ#>ci]Z6njgkZY^Xk^Zl!ZmZgX^hZ is meant to leave you feeling invigorated, happy, and ready for i]ZYVnÉhVXi^k^i^ZhÅcdiZm]VjhiZY#

Chopra Center Endorsement NutriiVeda™ is proudly en" dorsed by the Chopra Center for Wellbeing™!VldgaY"gZ" nowned health and wellness XZciZg[djcYZYWnldgaY"[V" mous Dr. Deepak Chopra and Dr. David Simon. The Chopra Center is the world leader in Ayurvedic practice and life application. In partnership with their endorsement, these principles can be found on the 8ZciZgÉhlZWh^iZ!]iie/$$lll# X]degV#Xdb$ZmYdh]V#

:mZgX^hZ<j^YZa^cZh The NutriiVeda Program suggests that participants exercise at least 15 minutes a day for 5 days week. View this as a starting point in Phase I and eventually, in Phase II, work your way up to 20–30 minutes of cardio 4–5 days per week. No matter what your current fitness level is, the key is to move your body and to WgZVi]Z#9ZkZade^c\VgZ\jaVgZmZgX^hZgdji^cZl^aaVaadlndjidjcadX`VÓdld[k^iVaZcZg\ndcVYV^anWVh^h#

16


NutriiVeda™ Program ®

Mindful Body Transformation

:mZgX^h^c\[dgNdjg9dh]Vh I]ZhZXgZiidZmZgX^h^c\^hidÒcYe]nh^XVaVXi^k^i^Zhi]Vindja^`ZVcYdcZhi]ViVgZhj^iZYidndjgYdh]Vhdg jc^fjZXdchi^iji^dcVaineZ#6\V^c!bVcnd[i]ZeVgi^X^eVcih^ci]^hegd\gVbl^aacVijgVaanWZign^c\idWVaVcXZ @Ve]V#=ZgZVgZV[Zl\j^YZa^cZh[dgZVX]Ydh]V#

@Ve]V:mZgX^hZ<j^YZa^cZh Kaphic types have great physical strength and stamina. They benefit from activities of a physical nature includ" ing hiking, bicycling, aerobics, dance, soccer, rowing and endurance sports such as long distance running, Any kind of aerobic activity that works up a good sweat is powerful for clearing Kapha congestion and slug" \^h]cZhh#>[ndjVgZegZYdb^cVcian@Ve]V!ndjgW^\\ZhiX]VaaZc\ZbVnWZÒcY^c\i]Zbdi^kVi^dcidZmZgX^hZ#>[ ndj]VkZcdiWZZcZmZgX^h^c\[dgVl]^aZ!ndjXVcWgZV`i]Z^cZgi^VWniV`^c\VWg^h`]Va["]djglVa`# Id[ZZaVcdi^XZVWaZ^begdkZbZci^ck^iVa^in!ndjÉaalVciidZmeZg^ZcXZb^aYidbdYZgViZhlZVi^c\Yjg^c\ndjg ZmZgX^hZ#H^cXZ@Ve]Vhd[iZcYdcdihlZViZVh^an!ndjbVnlVciignlZVg^c\Vild"aVnZgZmZgX^hZdjiÒi!hjX]VhVc Vaa"XdiidchlZVihj^ijcYZgVcnadchj^i#<gVYjVaan^cXgZVhZndjgZmZgX^hZid^cXajYZ_d\\^c\!]^`^c\!VcYW^XnXa^c\# @Ve]V"WVaVcX^c\ZmZgX^hZhVgZVXZcigVaXdbedcZcid[i]ZCjig^^KZYVEgd\gVb!WZXVjhZi]Znhi^bjaViZi]Z bZiVWda^hbd[i]ZWdYnVcY]ZaeWjgcVlVnjclVciZY[ViVcYidm^ch# Another great tool for Kapha weight loss is to do a 20 minute sauna 1–2 times a week at your local gym or health club (if available).

E^iiV:mZgX^hZ<j^YZa^cZh Pitta types have a strong drive and tend to like challenging sports such as skiing, basketball, hiking, tennis, golf, and mountain climbing. Because of their competitive nature, Pittas need to be careful not to increase i]Z^ghigZhhl]^aZZmZgX^h^c\!hjX]Vhldggn^c\dkZgZkZgnWVY\da[h]didglVci^c\idl^cViVaaXdhih# If you are a Pitta type, you may especially enjoy winter sports of all kinds because you can handle cold better i]Vc@Ve]VhVcYKViVh#E^iiVhXVcZcYjgZbdhiineZhd[ZmZgX^hZ^cbdYZgVi^dc#Ndjb^\]ia^`Zidignadc\" distance bicycling or rollerblading. You will also benefit from taking a leisurely walk outdoors in a beautiful area, which not only gives you a change from your usual determined pace but allows you to reflect on Nature. Hl^bb^c\^hVahdV\gZViZmZgX^hZ[dgE^iiVineZh#I]ZlViZgXddahi]Z]ZVid[E^iiVVcYgZa^ZkZhi]ZVXXjbj" lated tension of the day.

17


NutriiVeda™ Program ®

Mindful Body Transformation

KViV:mZgX^hZ<j^YZa^cZh CVijgVaanZci]jh^Vhi^X!KViVineZh]VkZWjghihd[ZcZg\nWjiiZcYidi^gZfj^X`an#>[i]ZnVgZdjid[WVaVcXZ!KV" iVhVgZeVgi^XjaVganegdcZid\Zii^c\XVgg^ZYVlVnVcYejh]^c\i]ZbhZakZhidd]VgY#;ZZa^c\Y^oon!Zm]VjhiZY! or on the verge of cramping are all signs of Vata imbalance. I]dhZl]dVgZegZYdb^cVcianKViVWZcZÒi[gdb\gdjcY^c\ZmZgX^hZhhjX]VhNd\V!ZVhnlVa`^c\!W^XnXa^c\! VcYYVcXZ#I]ZhZVXi^k^i^Zh]ZaeKViVYdh]VhYZkZadebjX]"cZZYZYhigZc\i]!WVaVcXZ!VcYV\^a^inÅVhadc\Vh i]ZnYdcÉidkZgYd^i#>ci]Zl^ciZg!^cYddgZmZgX^hZ^hgZXdbbZcYZY[dgKViVhWZXVjhZi]ZnVgZVkZghZidXdaY VcYYdcÉi]VkZZcdj\][ViVcYbjhXaZidegdiZXii]ZbhZakZh[gdbi]ZZaZbZcih# >ch]dgi!X]ddh^c\ZmZgX^hZhhj^iZYidndjgb^cY"WdYnineZl^aa\^kZndji]Z\gZViZhiWZcZÒihVcYZc_dnbZci# >[ndjVgZhigV^c^c\id[daadlVldg`djiegd\gVb[dgi]ZhV`Zd[ndjg]ZVai]WjiVgZcÉiZc_dn^c\^i!ndjVgZcdi likely to stick with it.

Key #4: Mind-Body Practices Modern scientific research has shown that activities such as breathing, meditation, and Yoga that connect the b^cY!WdYn!VcYhe^g^i^cXgZVhZedh^i^kZZbdi^dchVcY^bbjc^in#I]ZhZVXi^k^i^Zh!VhlZaaVh^begdk^c\i]ZfjVa" ^ind[haZZeZVX]c^\]i!l^aaVlV`ZcVcY^ck^\dgViZi]ZWdYnVcY]ZaegZYjXZVcm^Zin!higZhh!VcYbjhXaZiZch^dc#

Yoga for Every Body The Sanskrit word yoga means union—union of environment, the senses, body, mind, and soul. Yoga is a \gZVi[dgbd[ZmZgX^hZ[dgZkZgndcZ!VcYi]ZgZVgZbVcnY^[[ZgZciineZhVcYhinaZhd[Nd\V[gdbl]^X]id X]ddhZ#Add`[dgVadXVaXaVhhdg\ddca^cZidÒcYVhinaZi]Vihj^ihndj#<ZcZgVaÈ=Vi]VÉNd\VegVXi^XZhVgZ beneficial to all doshic types. Æ=diNd\VÇhjX]Vh7^`gVbNd\VbVnWZV\\gVkVi^c\idE^iiVineZhVcYha^\]ianjc\gdjcY^c\[dgKViVineZh! but Kapha types often do well with this style—particularly while trying to lose weight. They also do well with VYkVcXZYVcYha^\]ianbdgZÈVi]aZi^XÉNd\VegVXi^XZhi]ViYZbVcYhigZc\i]VcYhiVb^cV# >[Nd\V^hcdihdbZi]^c\i]ViXVaahdjiidndj!lZhi^aagZXdbbZcYWVh^XhigZiX]^c\ZmZgX^hZhidWZ^cXdged" gViZY^cidndjgbdgc^c\gdji^cZ!i]^h^h^bedgiVci[dg^begdk^c\ÓZm^W^a^inVcY[dg`ZZe^c\i]Zi^hhjZhhjeeaZ#

Sleep Ayurveda describes sleep as the “Diet of the Mind.” Sleep repairs and rejuvenates both the mind and body. We recommend that you get at least seven hours of sleep per night. Studies show that anything less makes ^ibdgZY^[ÒXjaiidYZidm^[nVcYgZaZVhZWdYn[Vi#LZVgZVahdbdgZa^`ZanidZVibdgZl]ZclZVgZi^gZY!VcY fatigue can cause unwanted sugar and caffeine cravings. To obtain the most restful sleep, try to retire before 10 pagem., go to bed at a regular time each night, and eat your dinner at least 2 hours before bedtime.

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NutriiVeda™ Program ®

Mindful Body Transformation

Meditation Practices Meditation is one of the easiest ways to give your mind a break from an endless stream of thoughts and sensory impressions. The practice of meditation is found in all corners of the globe and is not bound to any one correct method, and any person of any faith can meditate. Modern scientific research has shown regu" aVgbZY^iVi^dcegVXi^XZh^cXgZVhZedh^i^kZZbdi^dchVcY^bbjc^inl]^aZ]Vk^c\i]ZVW^a^inidgZYjXZVcm^Zin! blood pressure, cholesterol, and muscle tension. Early morning and early evening are particular good times to meditate. We recommend spending a few min" utes each day in meditation and focusing on breathing.

Counting Your Breaths Meditation H^i^cVXdb[dgiVWaZedh^i^dc#7Z\^cWniV`^c\V[ZlYZZeWgZVi]h!l]^aZZm]Va^c\hadlani]gdj\]ndjgcdhZ# I]ZcWZ\^cXdjci^c\ZVX]^c]VaVi^dcVcYZm]VaVi^dcjci^andjgZVX]iZc#I]VibZVchXdjci^c\ÆdcZÇV[iZgi]Z Òghi^c]VaVi^dcVcYÆildÇV[iZgi]ZÒghiZm]VaVi^dc#L]ZcndjgZVX]iZc!WZ\^cl^i]ÆdcZÇV\V^cdci]ZcZmi ^c]VaVi^dc#6[iZgWZXdb^c\Xdb[dgiVWaZl^i]i]^hegVXi^XZ!ndjXVcWZ\^cXdjci^c\dcani]ZZm]VaVi^dch#

Abundance Meditation <ZcianXadhZndjgZnZhVcYVaadldcZd[i]ZVWdkZldgYhA^\]i™AjhiZg™HeaZcYdg™EgdheZg^inidZciZg^cid ndjgb^cY#L]ViZkZgldgYgZhdcViZhl^i]ndj!bV`Zi]VindjgÈbVcigVÉ[dgi]^heVgi^XjaVgbZY^iVi^dcZVX] YVn#6aadli]ZldgYid\ZcianVcYh^aZciangZeZVi^cndjgb^cY!l]^aZaZii^c\di]Zgi]dj\]ihha^eVlVn#NdjÉaa ÒcYi]Vii]Zb^cYcVijgVaanWZXdbZhfj^ZiVh^iheg^bVgn[dXjhgZhihjedci]^hgZeZVi^c\ldgY#I]ZZcZg\Zi^X fjVa^inVcYk^WgVi^dcd[i]ZldgYndjX]ddhZl^aacVijgVaanWZXdbZZca^kZcZY^cndjgb^cYVcYi^hhjZh!i]jh ViigVXi^c\i]VifjVa^in^cidndjga^[Z# ;dgbdgZVhh^hiVcXZl^i]bZY^iVi^dc!\did]iie/$$lll#X]degV#Xdb$a^WgVgnVcYa^hiZcidhdbZd[i]ZbVcn guided meditations. We also encourage reading I]ZHedciVcZdjh;jaÒaabZcid[9Zh^gZ by Deepak Chopra. The second part of the book goes over Meditation and Mantras and demonstrates meaningful and powerful meditation practices.

Key #5: Wellness Journaling and Self-Reflection ?djgcVa^c\VWdjindjgZmeZg^ZcXZl^aa]ZaendjX]Vgindjgegd\gZhh!Y^hXdkZgcZlVbW^i^dc[dgndjg\dVah! calm your thought process, and reflect on your personal feelings.

LZaacZhh?djgcVa^c\VcYHZa["GZÓZXi^dc We suggest you begin a Wellness Journal in Phase I. It is best to view this as a valuable tool, rather than a bZgZYV^andWa^\Vi^dcÈidYd#ÉNdjÉaaÒcYi]Vi^i]Zaeh`ZZendjdcigVX`l]^aZVahdVaadl^c\ndj^bedgiVcii^bZ [dghZa["gZ[ZXi^dcVcY^ciZci^dc"hZii^c\#

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NutriiVeda™ Program Mindful Body Transformation

®

There are no hard rules for your journal, but here are suggestions for basic content to include: ™    ™   ™

L]ViY^YndjZViidYVn4V\ZcZgVagVi]Zgi]VcdkZganYZiV^aZYa^hi Ä 9^YndjgY^ZiXdch^hid[Vaa+iVhiZh4 Ä 9dndj]VkZVcnY^ZiVgn\dVah[dgi]ZcZmi[ZlYVnhXdd`^c\bdgZ!ign^c\cZl[ddYh!  ZVi^c\]ZVai]^ZgZiX#4 =dlndjVgZ[ZZa^c\^cndjgWdYnidYVn4 Ä I]^hh]djaY^cXajYZWdi]edh^i^kZVcY$dgcZ\Vi^kZ[ZZa^c\h!hjX]VhÈa^\]iZgÉ!È]ZVk^ZgÉ!  ÈaZhhidm^XÉ!ÈaZhheV^cÉZiX# =dlVgZndj[ZZa^c\^cndjgb^cYVcYZbdi^dchidYVn4 – Include things related to the Body Transformation Challenge along with relationships, work, and personal.

HZa["GZÓZXi^dc

We also encourage you to implement a practice of Gratitude and Abundance in your life. This will be different [dgZkZgndcZ#HdbZZmVbeaZh/ ™ Add`[dgVcZlegVXi^XZd[k^hjVa^oVi^dcdgV[ÒgbVi^dc^cndjga^[Z#EgVXi^XZh[gdbi]ZWdd`  The Secret would fit in this category. Statements such as, “I am so happy and grateful now  i]ViTTTTTTTTTTTTTTTTTTTTÇ#;^aa^ci]ZWaVc`h# ™ 7ZhjgZidlg^iZYdlc\dVahVgdjcY]ZVai]VcYVX]^Zk^c\ÒcVcX^Va[gZZYdb!bV`ZVcZ[[dgiid[dXjh positive energy in this area, in at least some small way, every day. Be sure to note in your journal  lg^i^c\hVcnd[i]ZlVnh]dlZkZghbVaa^cl]^X]ndjÉgZcdi^X^c\i]ZbVc^[ZhiVi^dcd[i]ZhZ\dVah# ™ <^k^c\i]Vc`h[dgi]ZWaZhh^c\h^cndjga^[Z^hVldcYZg[jalVnidegdbdiZedh^i^kZZcZg\n^cndjg   WdYnVcYb^cY#I]^hh^beaZVXid[gZÓZXi^dcXVc]VkZegd[djcYZ[[ZXih^cdcZÉha^[Zl]ZcegVXi^XZY on a daily basis. Create gratitude statements for all areas of your life such as physical, relationships, spiritual, and financial. ™ EVgid[i]^hegVXi^XZVahdZciV^ahZa^b^cVi^c\cZ\Vi^kZdgYZhigjXi^kZi]dj\]ieViiZgch^cdjga^kZh# ™ 8]ddh^c\Vedh^i^kZeVi]d[VWjcYVcXZ^hjai^bViZanhdbZi]^c\i]VilZZbWdYn^cVaaVheZXihd[ our being.

6CdiZdc;^cY^c\VEgd\gVbEVgicZg

You may find it helpful to find a partner while participating in the NutriiVeda™ Program. They can also be on the program but this is not essential. We recommend choosing someone with whom you talk to every 1–3 YVnh#;^cYeZdeaZ^cndjga^[Zi]ViVgZhjeedgi^kZVcYi]VilVcindjidhjXXZZY#H]VgZl^i]i]Zbndjg\dVah and ask for their assistance in getting through the challenging times. A partner will not only help keep you motivated, but he or she will also help you create accountability to the program.

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NutriiVeda™ Program ®

Mindful Body Transformation

6eeZcY^m6/H]V`ZGZX^eZh ;dgWZhib^m^c\!jhZVcZaZXig^XWaZcYZgdgVOg^^H]V`ZgVcYh]V`Zk^\dgdjhan# Og^^A^X^djhKVc^aaVH]V`Z ™ ™ ™ ™ ™ ™

*do#kVc^aaVhdnb^a` (do#Og^^ &$'XjeWajZWZgg^Zh &$'WVcVcV 'hXddehd[KVc^aaVCjig^^KZYV™ IdiVaXVadg^Zh/)()

Og^^Hi^c\Zg8]dXdaViZH]V`Z ™ ™ ™ ™ ™ ™

*do#kVc^aaVhdnb^a` (do#Og^^ &$'WVcVcV 'hXddehd[8]dXdaViZCjig^^KZYV™ &XjeXgjh]ZY^XZ IdiVaXVadg^Zh/(.,

Adl";ViCjig^^KZYV™ Vanilla Shake ™ ™ ™ ™ ™

-do#lViZg &XjeXgjh]ZY^XZ &$'XjeWajZWZgg^Zhdg[Vkdg^iZ[gj^i 'hXddehd[KVc^aaVCjig^^KZYV™ IdiVaXVadg^Zh/&--

Adl";ViCjig^^KZYV™ Chocolate Shake ™ ™ ™ ™ ™

-do#lViZg &XjeXgjh]ZY^XZ &$(WVcVcV 'hXddehd[8]dXdaViZCjig^^KZYV™ IdiVaXVadg^Zh/'%-

Office Blend NutriiVeda™ Vanilla Shake ™ ™ ™ ™ ™

BananaBerry NutriiVeda™ Shake ™ ™ ™ ™ ™ ™

*do#kVc^aaVhdnb^a` (do#Og^^ &$'XjeWZgg^Zh &$(WVcVcV 'hXddehd[KVc^aaVCjig^^KZYV™ IdiVaXVadg^Zh/)%*

8Vadg^Z8djci[dgA^fj^Yh/ ™ ™ ™ ™

Adl"[Vib^a` G^XZb^a` Hdnb^a` LViZg

-do# -do# -do# -do#

&%* &'% &%% %

Other suggestions: Shake (one serving) may be made with any of the following, in combinations to suit your taste: ™ 'hXddehd[KVc^aaVdg8]dXdaViZ NutriiVeda™ ™ *do#lViZg!kVc^aaVhdnb^a`!adl"[Vi  b^a`!g^XZb^a`!VcY(do#Og^^ ™ &$)id&$(Xjed[kVc^aaVnd\jgi ™ &$'WVcVcV ™ &$'XjeVcndi]Zg[gj^iWajZWZgg^ZhVcY strawberries preferred) ™ &$'Xje^XZ ™ &Ä'Ygdehd[XdcXZcigViZYÓVkdg^c\ CdiZh/>[jh^c\[gdoZc[gj^i!ndjYdcdicZZY ice. Also, peanut butter is terrific in the Chocolate shake.

-do#kVc^aaVhdnb^a` &$'XjeWajZWZgg^Zh &$'WVcVcV 'hXddehd[KVc^aaVCjig^^KZYV™ IdiVaXVadg^Zh/(,)

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NutriiVeda™ Program ®

Mindful Body Transformation

Shake Recipes for the 3 Doshas Vata Shakes Mango Berry Shake ™&hbVaabVc\d ™&hbVaaWVcVcV ™ ihe\gdjcYXVgYVbdb ™*Ä+VabdcYh

=dcZnAZbdc8aZVchZH]V`Z ™'Ä(ihe=dcZn ™YVh]d[aZbdc_j^XZ ™ X]dcZnYZlbZadc ™ XlViZgbZadc

Maple Ginger Shake ™&Xhdnb^a` ™'Ä(ihebVeaZhngje ™'Ä(hbVaae^ZXZh[gZh]\^c\Zg dg Ygn\^c\ZgedlYZg

Coconut Shake ™&XXdXdcjib^a` ™)Ä*heg^c\hgdhZbVgn

6abdcY;gj^iH]V`Z ™&XVabdcYb^a` ™1/8 c strawberries ™1/8 c blueberries ™ tsp black pepper

Red Drink ™ XhigVlWZgg^Zh ™ XgVheWZgg^Zh ™ XgZYWZaaeZeeZg ™ XgZYWZZih

Kapha Shakes

Papaya Juice Shake ™ XeVeVnV ™&iheaZbdc_j^XZ ™*Ä+hiZbhX^aVcigd

Blue Drink ™ XWajZWZgg^Zh ™&doejgeaZXVWWV\Z ™ iheaZbdc_j^XZ

Sweetened Shake ™ Xnd\jgi ™'Ä(ihe]dcZn

Pear and Apple Shake ™ eZVg ™ VeeaZ ™'Ä(\^c\Zge^ZXZh

Pitta Shake Veggie Sweep Shake ™&Ä'XZaZgnhi^X`h ™'XVggdih ™ X\gVeZh ™*Ä+eVghaZndgX^aVcigdhiZbh Green Tonic Shake ™*%\edlYZgdg&do_j^XZl]ZVi\gVhh ™&dol]^iZXVWWV\Z ™ XVeeaZ!ha^XZY ™'Ä(e^ZXZh[gZh]\^c\Zg Melo Mint Cool Shake ™ XXVciVadjeZ ™ Xb^ciaZVkZh ™&iheaZbdc_j^XZ ™ iheWaVX`eZeeZg

Cinnamon Juice Shake ™ X\gVeZ[gj^i_j^XZ ™ XdgVc\Z_j^XZ ™ XX^ccVbdc Apple Nut Shake ™&VeeaZ ™1/8X]VoZacjih ™1/8 c walnuts ™& ihe\gdjcYX^ccVbdc

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NutriiVeda™ Program ®

Mindful Body Transformation

6eeZcY^m7/I]Z(9dh]VhVcY9dh]VHZa["Fj^o Getting to Know the Three Doshas

The three doshas are known as Vata, Pitta, and Kapha and are biological energies which govern the physiol" ogy, psychology and subtle energy of the body. The three doshas derive from the elements of Nature and are XadhZangZaViZYidi]ZfjVa^i^Zhd[ZVX]ZaZbZci# 6XXdgY^c\id6njgkZYV!lZVgZWdgcl^i]Vegdedgi^dcd[i]ZYdh]Vhi]Vi^hjc^fjZidjh#DjgW^dad\^XVaZcZg" gies combine at the moment of conception to form what is called our Prakruti or birth constitution, while everyone all has some proportion of all three doshas on a cellular level, we typically have one predominant dosha along with a strong secondary dosha. Our physical and mental characteristics will be most solely as" sociated with these two doshas. They will also be the more likely doshas to be affected by dietary and lifestyle imbalances. Vikruiti is known as the current state of the physiology and mind. A central theory of Ayurveda is that the closer the birth constitution and current state are to each other the greater overall health. A large divergence between these states however will indicate imbalance. KViVineZhiZcYidWZi]^c!a^\]iVcYfj^X`^ci]Z^gi]dj\]ihVcYVXi^dch#8]Vc\Z^hVXdchiVcieVgid[VKViVÉh life. When Vata types are balanced, they are creative, enthusiastic and lively. Out of balance, a Vata may de" kZadeVcm^Zin!^chdbc^Vdg^ggZ\jaVgY^\Zhi^dc# Pitta types tend to have a medium to muscular build and are often intelligent and determined. In a state of balance, Pittas are warm, humorous and good leader. If out of balance, Pittas can be overly critical, irritable VcYYZbdchigViZVcdkZgWZVg^c\IneZ"6eZghdcVa^in# Kapha types naturally have larger bio structures and are slower moving and methodical. Balanced Kaphas are ZmigZbZanadk^c\!XdbeVhh^dcViZ!VcYXVab^c\#L]Zcdjid[WVaVcXZ@Ve]VhXVcWZaVonVcYdkZganhijWWdgc# Jh^c\i]Zeg^cX^eaZhd[6njgkZYV!lZXVc^YZci^[ndjgeg^bVgnb^cY$WdYnineZVcYjhZi]^hjcYZghiVcY^c\id make the most nourishing choices in our lives. It is common for people to have one primary dosha, while a second dosha will also be strong.

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NutriiVeda™ Program Mindful Body Transformation

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See the chart below for common physical and mental characteristics for each dosha. A complete list can be found on pages 28–39 of :Vi"IVhiZ"=ZVa#

Physical

Vata

Pitta

Kapha

Thin and bony, little muscle development

=ZVknWdcZh!WgdVY[gVbZh0 Medium; developed and pro" higdc\VcYlZaa"egdedg" portional musculature tioned

Light; often have difficulty gaining weight

Average; little problem in gaining or losing weight

=ZVkn!d[iZcdWZhZ0]VkZ trouble losing weight

=V^g

Dry and brittle

;^cZVcYd[iZca^\]iZg^c color; premature graying and hair loss common

Thick, oily; often curly and dark

=VcYh

Thin, dry, cold

BZY^jbh^oZ!d[iZc]diVcY sweaty

Thick, cool, and often clammy

Nose

Thin and bony

Thin and pointed

Large and thick

Artistic, adaptable, perceptive, spontaneous, charismatic

Confident, joyful, natural Patient, gentle, romantic, leaders, sharp memory, community oriented, good strong sense of discernment listeners

Build

Weight

Mental

Digestion and the 3 Doshas

Digestion also plays a role in identifying our doshic constitution. >[Vc^cY^k^YjVacVijgVaan]VhbdgZÈÒgZÉdgVX^Y^in^ci]Z^ghnhiZb!6njgkZYV^YZci^ÒZhi]^heZghdcVh]Vk^c\V egZYdb^cVcianE^iiVXdchi^iji^dc#I]^hbZVchi]Z^cY^k^YjVal^aalVciid^cXdgedgViZbdgZXdda^c\VcYVa`Va^o" ing foods into their diets, since Pitta types often run hot or acidic, leading to imbalances such as hyperacidity VcYjaXZgh#E^iiVhine^XVaan]VkZZmXZaaZciY^\Zhi^dcVcYVgZhV^Yid]VkZÈhidbVX]hd[^gdc# A primarily Vata individual, on the other hand, is often skinnier and lacking essential nutrients. They are more prone to imbalances relating to dryness such as arthritis and constipation. Vatas will benefit by incor" edgVi^c\[ddYh^cidi]Z^gY^Zii]ViXdciV^c]^\]fjVa^ind^ahVcYegdiZ^ch#KViVhXVcd[iZcZViVhbjX]Vhi]Zn want and will not gain a pound. A Kapha individual naturally has a heavier bone structure and can gain weight easily. Kaphas feel like they XVch^beanadd`ViVe^ZXZd[XV`ZVcY\V^c*edjcYh#I]ZgZ[dgZ!a^\]iZc^c\VcYYZidm^[n^c\[ddYhVgZWZhi[dg i]ZhZ^cY^k^YjVah#@Ve]VhVahd]VkZViZcYZcXnidXVggnZmXZhhlZ^\]i^ci]ZWdYnVcYXVchj[[Zg[gdbgZhe^" ratory issues that are further aggravated by a poor diet.

24


NutriiVeda™ Program ®

Mindful Body Transformation

You can read more about the 3 Doshas and Ayurveda in the books :Vi"IVhiZ"=ZVa by Thomas Yarema, Daniel Rhoda, and Johnny Brannigan, and EZg[ZXi=ZVai] by Deepak Chopra. You can also visit the Cho" pra Center website: http://www.chopra.com/ayurveda.

9dh]VHZa[Fj^o

IV`^c\V9dh]VFj^ol^aa]ZaendjidYZiZgb^cZndjgjc^fjZXdchi^iji^dcVabV`ZjeV\Z>cXdbeaZi^c\VYdh]V hZa["fj^o!e]nh^XVaigV^ihl^aaWZi]ZbdhidWk^djhidVchlZg#;dgbZciVaigV^ihVcYWZ]Vk^dg!l]^X]gZfj^gZ more subjective answers, you should answer according to how you have felt and acted most of your life, or at aZVhi^ci]ZeVhi[ZlnZVgh#>[bdgZi]VcdcZfjVa^in^hVeea^XVWaZ^cZVX]X]VgVXiZg^hi^X!X]ddhZi]ZdcZi]Vi applies the most. 9dh]Vfj^ooZhXVcWZ[djcYdca^cZVi Ydh]Vfj^o#X]degV#Xdb and in the book :Vi"IVhiZ"=ZVa#

25


NutriiVedaâ&#x201E;˘ Program ÂŽ

Mindful Body Transformation

6eeZcY^m8/:miZcYZY9^ZiVgn<j^YZa^cZh 7VaVcX^c\;ddYhWn9dh]V Vata

Pitta

Kapha

Grains

g^XZ!l]ZVi!fj^cdV!dVih

Basmati rice, barley, cous" Xdjh!fj^cdV!l]ZVi

Corn, millet, rye, buckwheat

Fruits

Mangoes, bananas, dates, oranges, grapes, grapefruit

Pears, mangoes, apples, coconut, figs, cranberries, pomegranate

Apples, pears, cranberries, pomegranates

Vegetables

HfjVh]!hlZZiediVidZh0ZVi salads at room temperature *cooked, steamed & juiced are best

7gdXXda^!`VaZ!ojXX]^c^!Xj" cumber, peas *cooked & raw

Broccoli, mushrooms, celery, kale, green beans, eggplant, salads, sprouts

Mung beans

Bjc\WZVch!aZci^ah!VYoj`^ beans, chick peas, soybeans, split peas

Bjc\WZVc!VYoj`^WZVch! black beans, lentils, pinto beans, cooked tofu

All nuts and seeds, especially nut butters, milks, soaked and peeled almonds

Coconut, sunflower seeds, soaked and peeled almonds

Less suitable but more pref" erable proteins

Yogurt, ghee, milk, soft cheeses

Milk, ghee, cottage cheese, unsalted cheeses; yogurt in moderation

6kd^YbdhiYV^gn0adl"[Vi yogurt, goat cheese, soy mild in moderation

Sesame oil, olive oil, ghee

Ghee, sunflower, and coconut Sunflower, canola, and saf" oils; olive and sesame oil in flower oils; ghee in moderation moderation

Legumes Nuts & Seeds Dairy

Oils & Fats

Most spices are beneficial, Seasonings especially sea salt, ginger and garlic

All spices especially pungent Dill, fennel, cardamom, cilan" ones; ginger, black pepper, tro, coriander, saffron cloves, turmeric, cayenne

Any natural sweetener in moderation

Any natural sweetener in bdYZgVi^dcZmXZeibdaVhhZh

Drinks

Water with lemon or lime, fruit juice (especially sour), and herbal teas

=di!he^XnYg^c`ha^`Z\^c\Zg Water; apple, pear, cranberry, tea and chai; vegetable juice and pomegranate juices is better than fruit juice

Meats

Deepwater fish, chicken (eggs White meat, poultry, and White meat and freshwater fish and meat), red meat freshwater fish

Sweeteners

GVl]dcZn^chbVaafjVci^" ties; rice syrup, stevia

26


NutriiVeda™ Program ®

Mindful Body Transformation

6eeZcY^m9/;6Fh >hCjig^^KZYV;96VeegdkZY4

I]Z;96YdZhcdiegZ"VeegdkZcjig^i^dcVadgY^ZiVgnhjeeaZbZcihWZXVjhZi]ZnVgZgZ\jaViZYVh[ddYhcdi Ygj\hjcYZgi]Z9^ZiVgnHjeeaZbZci=ZVai]VcY:YjXVi^dc6Xi9H=:6d[&..)#I]Z;96YdZhbdc^idg bVcj[VXijg^c\egVXi^XZhVcYaVWZa^c\[dgXdbea^VcXZ#Og^^YdZhjhZbVcj[VXijg^c\[VX^a^i^Zhi]Vi[daadlVcY are certified GMP (Good Manufacturing Practice).

L]nYdZhOg^^`ZZe^c[dgbVi^dcVWdji[dgbjaVhegdeg^ZiVgn4

To protect our formulas from becoming competitor “knockoffs,” we generally keep specific amounts and hdjgXZhd[^c\gZY^ZcihjhZY^cdjgegdYjXihVhegdeg^ZiVgn^c[dgbVi^dc#Og^^eg^YZh^ihZa[dcegdk^Y^c\i]ZWZhi product formulations available anywhere and will always strive to protect our competitive advantage.

>hCjig^^KZYVaVXid"kZ\ZiVg^Vc[g^ZcYan4 NutriiVeda is casein free and gluten free.

=dlhddcl^aa>hiVgihZZ^c\gZhjaih4

6hl^i]Vcncjig^i^dcVahjeeaZbZci!gZhjaihl^aakVgnWnjhZg#=dlZkZg!^i^hXdbbdcidWZ\^chZZ^c\gZhjaih in as little as two weeks.

6gZi]ZgZVcn`cdlcYgj\^ciZgVXi^dch4

I]ZgZVgZcdcZ`cdlc#=dlZkZg!^cY^k^YjVahiV`^c\egZhXg^ei^dcbZY^XVi^dch]djaYXdchjaii]Z^ge]nh^X^Vc before taking.

>hi]ZegdYjXihV[Z[dgldbZcl]dVgZegZ\cVcidgaVXiVi^c\4 The product is not recommended for pregnant or lactating women.

>h^iedhh^WaZidXdchjbZiddbjX]d[i]^hegdYjXi4

There are no known side effects of this product, even at large doses. In general, however, we recommend limiting product consumption to 3 times a day, since optimal weight management will occur by also eating a healthy diet.

>hi]ZegdYjXi\ajiZc[gZZ4 Yes.

>hi]ZegdYjXi@dh]Zg4

The product is not certified kosher at this time; however, there are plans to receive this certification in the future.

6gZi]ZgZVcnhX^Zci^ÒXhijY^ZhWZ^c\YdcZkVa^YVi^c\i]^hcZlegdYjXi4

Currently, the product is undergoing preliminary scientific research with human clinical studies planned to WZ\^c^c;Vaa'%%.#

27


NutriiVeda™ Program ®

Mindful Body Transformation

6gZi]ZgZVcnY^hZVhZgZaViZYXdcigV^cY^XVi^dch4

I]ZgZVgZcd`cdlcY^hZVhZgZaViZYXdcigV^cY^XVi^dch#=dlZkZg!eVi^ZcihdcWaddYi]^cc^c\bZY^XVi^dch! Y^VWZi^XbZY^XVi^dch!dgB6D>Vci^"YZegZhhVcihh]djaYXdchjaii]Z^ge]nh^X^VchWZ[dgZjh^c\#

L]Vi^hi]Zh]Za[a^[Zd[i]ZegdYjXi4 Two years.

>hi]ZegdYjXiiZhiZY[dg]ZVknbZiVahVcYeZhi^X^YZh4

Yes, both individual ingredients and the finished product are tested for heavy metals, herbicides, and pesticides.

>hi]ZegdYjXidg\Vc^X4

I]ZegdYjXi^hVaacVijgVaVcYbVYZl^i]hZkZgVadg\Vc^X^c\gZY^Zcih!Wji^i^hcdiXZgi^ÒZYJH96dg\Vc^XVi this time. The product is tested to make sure it is free of pesticides and other synthetic contaminants.

6gZi]ZgZVcnedhh^WaZh^YZZ[[ZXih4

Possible side effects may occur from the release of stored waste products into circulation during weight loss. These may include but are not limited to constipation, bloating/gas, thirst/dry mouth, irritability, loose stools, skin reactions, achy joints, headaches, lightheadedness, or nausea. If symptoms appear, decrease daily dose by 50 percent and drink more pure water. Symptoms should diminish significantly. Mild and uncomfortable symptoms should alleviate after 3–7 days. If any severe symptoms occur, discontinue taking the product and consult your medical professional.

>hi]ZXdciV^cZggZXnXaVWaZ4

NZh!i]ZXdciV^cZg^hbVYZ[gdb=9E:'eaVhi^X#

9dZh]ZVidg]jb^Y^inYZ\gVYZi]ZegdYjXi4

As with all sealed foods and products, heat and humidity may degrade and spoil the product sooner than the hiViZYZme^gVi^dcYViZ#

6gZi]ZgZVcnegZhZgkVi^kZh^ci]ZegdYjXi4

Cd!i]ZegdYjXi^h&%%cVijgVaVcYYdZhcdiXdciV^cVcnVgi^ÒX^VaegZhZgkVi^kZh#

>hi]ZegdYjXicjiVcYigZZ"cji[gZZ4

Yes, the product is free of ingredients from these families.

9dZhi]^hegdYjXigZeaVXZdi]Zgk^iVb^c$b^cZgVahjeeaZbZcih4

Cjig^^KZYVXdciV^ch&%%d[bVcnYV^angZXdbbZcYZYk^iVb^chVcYb^cZgVah#>[ndjVgZjcYZgi]ZXVgZd[V health professional recommending a particular regimen, please discuss with your care practitioner before taking this product.

28


NutriiVeda™ Program ®

Mindful Body Transformation

6eeZcY^m:/7B> I]Z7dYnBVhh>cYZm7B>!^hi]ZbZVhjgZbZcii]ViXdbeVgZhVeZghdcÉhlZ^\]iVcY]Z^\]iidYZiZgb^cZ the overall fitness of the individual. BMI calculation does not actually measure percentage of total body fat, Wji^i^hViddajhZYidZhi^bViZl]Vi^hXdch^YZgZYV]ZVai]nlZ^\]iWVhZYdcVeZghdcÉh]Z^\]i# BMI is currently the most widely used body weight diagnostic tool. It is primarily implemented to identify dWZh^inegdWaZbh#6ai]dj\]i]ZWdYnbVhh^cYZm^hVcVXXjgViZgZegZhZciVi^dcd[lZ^\]iXdbeVgZYid]Z^\]i! ^i^hcdiXdch^YZgZYVXXjgViZidYZiZgb^cZdWZh^inVcY\ZcZgVaWdYn]ZVai]#I]ZWdYnbVhh^cYZmlVh^ckZci" ZY^ci]Zb^Y"&.%%hWn6Ydae]ZFjZiZaZiYjg^c\]^hhdX^Vae]nh^XhgZhZVgX]#

7dYnBVhh>cYZmIVWaZ IdjhZi]ZiVWaZ!ÒcYndjgVeegdeg^ViZ]Z^\]i^ci]Z]Z^\]iXdajbc#BdkZVXgdhhi]ZgdlidndjgVeegdm^bViZ weight. The number at the top of the column indicates the BMI at your choice of height and weight. BMI

19

20

21

22

23

24

Height (inches)

25

26

27

28

29

30

31

32

33

34

35

Body Weight (pounds)

58

91

96

100

105

110

115

119

124

129

134

138

143

148

153

158

162

167

59

94

99

104

109

114

119

124

128

133

138

143

148

153

158

163

168

173

60

97

102

107

112

118

123

128

133

138

143

148

153

158

163

168

174

179

61

100

106

111

116

122

127

132

137

143

148

153

158

164

169

174

180

185

62

104

109

115

120

126

131

136

142

147

153

158

164

169

175

180

186

191

63

107

113

118

124

130

135

141

146

152

158

163

169

175

180

186

191

197

64

110

116

122

128

134

140

145

151

157

163

169

174

180

186

192

197

204

65

114

120

126

132

138

144

150

156

162

168

174

180

186

192

198

204

210

66

118

124

130

136

142

148

155

161

167

173

179

186

192

198

204

210

216

67

121

127

134

140

146

153

159

166

172

178

185

191

198

204

211

217

223

68

125

131

138

144

151

158

164

171

177

184

190

197

203

210

216

223

230

69

128

135

142

149

155

162

169

176

182

189

196

203

209

216

223

230

236

70

132

139

146

153

160

167

174

181

188

195

202

209

216

222

229

236

243

71

136

143

150

157

165

172

179

186

193

200

208

215

222

229

236

243

250

72

140

147

154

162

169

177

184

191

199

206

213

221

228

235

242

250

258

73

144

151

159

166

174

182

189

197

204

212

219

227

235

242

250

257

265

74

148

155

163

171

179

186

194

202

210

218

225

233

241

249

256

264

272

75

152

160

168

176

184

192

200

208

216

224

232

240

248

256

264

272

279

76

156

164

172

180

189

197

205

213

221

230

238

246

254

263

271

279

287

29


NutriiVeda™ Program Mindful Body Transformation

®

7dYnBVhh>cYZmIVWaZ8dci^cjZY BMI

36

37

38

39

40

41

42

43

44

45

46

47

48

49

50

51

52

53

54

Height (inches)

Body Weight (pounds)

58

172 177 181 186 191 196 201 205 210 215 220 224 229 234 239 244 248 253 258

59

178 183 188 193 198 203 208 212 217 222 227 232 237 242 247 252 257 262 267

60

184 189 194 199 204 209 215 220 225 230 235 240 245 250 255 261 266 271 276

61

190 195 201 206 211 217 222 227 232 238 243 248 254 259 264 269 275 280 285

62

196 202 207 213 218 224 229 235 240 246 251 256 262 267 273 278 284 289 295

63

203 208 214 220 225 231 237 242 248 254 259 265 270 278 282 287 293 299 304

64

209 215 221 227 232 238 244 250 256 262 267 273 279 285 291 296 302 308 314

65

216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 306 312 318 324

66

223 229 235 241 247 253 260 266 272 278 284 291 297 303 309 315 322 328 334

67

230 236 242 249 255 261 268 274 280 287 293 299 306 312 319 325 331 338 344

68

236 243 249 256 262 269 276 282 289 295 302 308 315 322 328 335 341 348 354

69

243 250 257 263 270 277 284 291 297 304 311 318 324 331 338 345 351 358 365

70

250 257 264 271 278 285 292 299 306 313 320 327 334 341 348 355 362 369 376

71

257 265 272 279 286 293 301 308 315 322 329 338 343 351 358 365 372 379 386

72

265 272 279 287 294 302 309 316 324 331 338 346 353 361 368 375 383 390 397

73

272 280 288 295 302 310 318 325 333 340 348 355 363 371 378 386 393 401 408

74

280 287 295 303 311 319 326 334 342 350 358 365 373 381 389 396 404 412 420

75

287 295 303 311 319 327 335 343 351 359 367 375 383 391 399 407 415 423 431

76

295 304 312 320 328 336 344 353 361 369 377 385 394 402 410 418 426 435 443

Part 1: Assessing Your Risk 6XXdgY^c\idi]ZC=A7>\j^YZa^cZh!VhhZhhbZcid[dkZglZ^\]i^ckdakZhjh^c\i]gZZ`ZnbZVhjgZh/ ™ WdYnbVhh^cYZm7B> ™ lV^hiX^gXjb[ZgZcXZ!VcY ™ g^h`[VXidgh[dgY^hZVhZhVcYXdcY^i^dchVhhdX^ViZYl^i]dWZh^in# The BMI is a measure of your weight relative to your height and waist circumference measures abdomi" nal fat. Combining these with information about your additional risk factors yields your risk for developing dWZh^in"VhhdX^ViZYY^hZVhZh#

30


NutriiVeda™ Program ®

Mindful Body Transformation

L]Vi^hNdjgG^h`4 &#7dYnBVhh>cYZm7B> BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits. The limits are: ™ >ibVndkZgZhi^bViZWdYn[Vi^cVi]aZiZhVcYdi]" ers who have a muscular build. ™ >ibVnjcYZgZhi^bViZWdYn[Vi^cdaYZgeZghdch and others who have lost muscle mass. JhZi]Z7B>XVaXjaVidgdgiVWaZhidZhi^bViZndjgidiVa body fat. The BMI score means the following:

BMI Underweight

Below 18.5

Normal

18.5–24.9

Overweight

25.0–29.9

Obesity

30.0 and Above

2. Waist Circumference Waist circumference is a good indicator of your abdominal fat which is another predictor of your risk for devel" oping risk factors for heart disease and other diseases. This risk increases with a waist measurement of over 40 inches in men and over 35 inches in women.

(#Di]ZgG^h`;VXidgh Besides being overweight or obese, there are additional risk factors to consider. ™ ™ ™ ™ ™ ™ ™ ™

]^\]WaddYegZhhjgZ]neZgiZch^dc ]^\]A9AX]daZhiZgdaÆWVYÇX]daZhiZgda adl=9AX]daZhiZgdaÆ\ddYÇX]daZhiZgda ]^\]ig^\anXZg^YZh ]^\]WaddY\ajXdhZhj\Vg [Vb^an]^hidgnd[egZbVijgZ]ZVgiY^hZVhZ e]nh^XVa^cVXi^k^in X^\VgZiiZhbd`^c\

4. Assessment ;dgeZdeaZl]dVgZXdch^YZgZYdWZhZ7B>\gZViZgi]VcdgZfjVaid(%dgi]dhZl]dVgZdkZglZ^\]i7B>d['* to 29.9) and have two or more risk factors, the guidelines recommend weight loss. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing diseases associated with obesity. Patients who are overweight, do not have a high waist measurement, and have less than 2 risk factors may need to prevent further weight gain rather than lose weight. Talk to your doctor to see if you are at an increased risk and if you should lose weight. Your doctor will evaluate your BMI, waist measurement, and others risk factors for heart disease. People who are overweight or obese have a greater chance of developing high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, heart disease, stroke, and certain cancers, and even a small weight loss (just 10 percent of your cur" rent weight) will help to lower your risk of developing those diseases.

31


NutriiVeda™ Program ®

Mindful Body Transformation

6eeZcY^m;/IgVch[dgbVi^dc<dVah LZ^\]ndjghZa[dci]ZhXVaZ!VcYgZXdgYWdi]ndjgXjggZcilZ^\]iVcYndjg\dValZ^\]i^ci]ZWdmZhWZadl# Current Weight

Goal Weight

CZmi!lgVei]ZbZVhjg^c\iVeZVgdjcYndjglV^hidg]^ea^cZ!l]^X]ZkZg^haVg\Zg!VcYgZXdgYndjgXjggZci b^YhZXi^dch^oZ^ci]ZÒghiWdm#A^hindjg\dVab^YhZXi^dch^oZ^ci]ZhZXdcYWdm# Current Midsection

Goal Midsection

>ci]ZÒghiWdm!lg^iZ]dlbVcnYVnheZglZZ`ndjXjggZcianZmZgX^hZVcY]dlbVcnb^cjiZhndjZmZgX^hZ eZgYVn#>ci]ZhZXdcYWdm!lg^iZYdlcndjg\dVah[dgWdi]d[i]ZhZ# Current Exercise

Goal Exercise

8]ddhZViaZVhi(Ä*di]ZgVgZVhd[]ZVai]i]Vindj]deZid^begdkZ#Lg^iZi]ZbYdlc^ci]ZDi]Zg=ZVai] <dVahWdm#HdbZZmVbeaZh^cXajYZ[dXjh^c\dcWZiiZghaZZe!gZYjX^c\higZhh!^begdk^c\Y^\Zhi^dc!dg ^begdk^c\ndjgXdbeaZm^dc#

Other Health Goals

32

Zrii NutriiVeda Program  

Mindful Body Transformation

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