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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: =dl id Wg^c\ \gZViZg VlVgZcZhh ^cid ndjg Y^ZiVgn VcY a^[ZhinaZ X]d^XZh ^c dgYZg id achieve optimal health. =dl id ZVi V WVaVcXZY Y^Zi VcY ]Zae VX]^ZkZ ndjg ^YZVa lZ^\]i i]gdj\] ^begdk^c\ dkZg all digestion, metabolism, and vital energy. =dl id ZmZgX^hZ ^c V lVn i]Vi WVaVcXZh ndjg jc^fjZ WdY^an Xdchi^iji^dc# =dl id ^cXdgedgViZ b^cY"WdYn iZX]c^fjZh hjX] Vh bZY^iVi^dc! WgZVi]^c\! VcY h^beaZ Nd\V ZmZgX^hZh i]Vi l^aa Vhh^hi ^c ndjg lZ^\]i bVcV\ZbZci egd\gVb# =dl id hZi VcY VX]^ZkZ ndjg \dVah i]gdj\] ÈhZa["gZ[ZgZci^VaÉ ZmZgX^hZh hjX] Vh YV^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 aZVY Wn ZmVbeaZ VcY ^che^gZ di]Zgh VgdjcY ndj
GETTING STARTED I]Z Cjig^^KZYV Egd\gVb dXXjgh dkZg V &'"lZZ` eZg^dY# 7Z[dgZ ndj WZ\^c! ndj cZZY id hZi hdbZ \dVah VWdji l]Vi ndj lVci id VXXdbea^h]# Ndj l^aa cZZY V hXVaZ! bZVhjg^c\ iVeZ! VcY V eZc# Ijgc id 6eeZcY^m ; dc eV\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^m 6/ H]V`Z GZX^eZh .......................................................................21 6eeZcY^m 7/ I]Z ( 9dh]Vh VcY 9dh]V HZa["Fj^o .....................................23 6eeZcY^m 8/ :miZcYZY 9^ZiVgn <j^YZa^cZ ..................................................26 6eeZcY^m 9/ ;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 6h V [daadl"je id ^ih \gdjcYWgZV`^c\! Ă&#x201C;V\h]^e a^fj^Y cjig^i^dcVa! Og^^ ]Vh XgZViZY V gZkdaji^dcVgn egdYjXi ^c i]Z lZ^\]i"adhh ^cYjhign# Og^^ ]Vh dcXZ V\V^c XdbW^cZY i]Z VcX^Zci l^hYdb d[ 6njgkZYV l^i] i]Z WZhi d[ bdYZgc hX^Zci^Ă&#x2019;X gZhZVgX] id XgZViZ Cjig^^KZYVÂ&#x17E;! V l]daan jc^fjZ VcY &%% cVijgVa lZ^\]i bVcV\ZbZci egdYjXi# L^i] i]Z ^cigdYjXi^dc d[ Cjig^^KZYV! Og^^ ^h Xdci^cj^c\ id ZmeVcY i]Z deedgijc^in [dg eZdeaZ id cVijgVaan iV`Z charge of their health.
The Three Phases of the NutriiVedaâ&#x201E;˘ Program 7ZXVjhZ 6njgkZYV gZXd\c^oZh i]Vi igjZ WdYn igVch[dgbVi^dc VcY dkZgVaa lZaaWZ^c\ bjhi ZmiZcY id Vaa VheZXih d[ a^[ZhinaZ! Og^^Ă&#x2030;h HX^Zci^Ă&#x2019;X 6Yk^hdgn 7dVgY ]Vh XgZViZY i]Z l]daan jc^fjZ Og^^ Cjig^^KZYVâ&#x201E;˘ Program This pro" gram offers a tailored guidemap for improving digestion, cleansing the tissues, lightening the body, creating XaVg^in ^c i]Z b^cY! VcY gZk^iVa^o^c\ ndjg ZcZg\Zi^X XdgZ#
E]VhZ&/ >cXdgedgVi^dc 9Zidm^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^\cZY id XgZViZ V adc\"iZgb a^[ZhinaZ X]Vc\Z i]Vi ^h WZcZĂ&#x2019;X^Va id ndjg dkZgVaa ]ZVai] VcY lZaaWZ^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^ih VcY kZ\ZiVWaZh l^i] i]Z h]V`Z edlYZg# HZZ P6eeZcY^m 6 dc e# &+R [dg V a^hi d[ 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^dc Wn Vi aZVhi V i]^gY# >i ^h Vahd ^bedgiVci id X]ddhZ Ă&#x2C6;a^\]iZgĂ&#x2030; bZVih Yjg^c\ i]^h Ă&#x2019;ghi e]VhZ# You can do this by favoring white meats such as fish and chicken over red meats and pork.
AVhian! ^iĂ&#x2030;h ^bedgiVci id WZ\^c ^cXgZVh^c\ VlVgZcZhh VgdjcY i]Z VXijVa VXi d[ ZVi^c\ [ddY# LZ l^aa iVa` more about this later. ;dg YZiV^aZY 9^ZiVgn <j^YZa^cZh! eaZVhZ hZZ @Zn '! 9^ZiVgn <j^YZa^cZh! dc eV\Z &%#
3.
:mZgX^hZ &*Ă&#x201E;'% b^cjiZh! (Ă&#x201E;) i^bZh V lZZ` hZZ @Zn ( :mZgX^hZ <j^YZa^cZh dc e# &+ # <Zii^c\ ndjg heart pumping along with the metabolic fires of the body are essential to a successful program. >[ ndj ]VkZcĂ&#x2030;i ZmZgX^hZY ^c V l]^aZ! hiVgi hadlan VcY \gVYjVaan ^cXgZVhZ ndjg VXi^k^in! Vh ndjg WdYn VcY 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, VcY XdbeaZiZ i]Z [daadl^c\ ZmZgX^hZh# >[ ndj Yd cdi ]VkZ i^bZ ^c i]Z bdgc^c\! Yd i]ZhZ ^c i]Z ZkZc^c\ before dinner.
<ZciaZ higZiX]^c\ ZmZgX^hZh dg Nd\V edhijgZh ( b^cjiZh 9^Ve]gVbVi^X WgZVi]^c\ &Ä' b^cjiZh BZY^iVi^dc (Ä* B^cjiZh
>i ^h Vahd ^bedgiVci id eji \gZViZg VlVgZcZhh ^cid haZZe^c\ lZaa# GZhi[ja haZZe ^h XVaaZY i]Z È9^Zi d[ i]Z B^cYÉ in Ayurveda and is considered an integral part of any weight management program. HZZ @Zn )! B^cY"7dYn EgVXi^XZh! [dg ^chigjXi^dch dc i]ZhZ ZmZgX^hZh VcY [dg i^eh dc GZhi[ja HaZZe# 5.
9d hdbZ [dgb d[ =ZVai] ?djgcVa^c\ ZkZgn YVn# I]^h ^h Vc ^bedgiVci hZa["gZÓZXi^kZ ZmZgX^hZ i]Vi l^aa allow you to monitor progress and also ensure greater personal accountability throughout the pro" \gVb# >i ^h Vahd Vc deedgijc^in id gZÓZXi jedc ndjg i]dj\]ih! Zbdi^dch! VcY dkZgVaa ZmeZg^ZcXZh ^c the program. See Key #5, Wellness Journaling and Self Reflection, on page 19.
9jg^c\ E]VhZ >! ndj l^aa WZ\^c id ZmeZg^ZcXZ cjbZgdjh X]Vc\Zh ^c ndjg WdYn VcY b^cY# Ild d[ i]Z XdgZ eg^c" X^eaZh d[ E]VhZ & VgZ id WZ\^c id \Zcian YZidm^[n i]Z WdYn VcY i^hhjZh! l]^aZ hi^bjaVi^c\ i]Z bZiVWda^X ÒgZh# 7n lightening the tissues and improving digestion, unwanted fat and other waste material can no longer thrive in the physiology. BVcn fjZhi^dch l^aa Vg^hZ Yjg^c\ i]ZhZ Òghi ild lZZ`h dg E]VhZ > d[ i]Z egd\gVb# LZ ]VkZ VchlZgZY i]Z bdhi Xdbbdc fjZhi^dch Vi i]Z ZcY d[ i]^h Wdd`aZi ^c 6eeZcY^m 9 dc eV\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]ZhZ X]Vc\Zh fj^iZ Y^[ÒXjai! l]^aZ di]Zgh [Zai Z[[dgiaZhh# :kZc ^[ ndj Y^YcÉi [daadl i]Z egd\gVb fj^iZ Vh YZkdi" ZYan Vh ndj ]VY ]deZY id ^c E]VhZ >! i]Z ^bedgiVci i]^c\ ^h i]Vi ndj bVYZ i]Z Òghi hiZeh ^c i]Z g^\]i Y^gZXi^dc Ndj Vahd [Vb^a^Vg^oZY ndjghZa[ l^i] cZl [ddYh VcY bVcn cZl a^[ZhinaZ egVXi^XZh# Hd YdcÉi WZ idd idj\] dc ndjghZa[ Vi i]Z ZcY d[ E]VhZ > ^[ ndjÉgZ cdi fj^iZ hZZ^c\ i]Z gZhjaih ndj ]VY ]deZY [dg nZi# 8ZgiV^c WdYn Xdchi^iji^dch l^aa adhZ lZ^\]i fj^iZ gVe^Yan! l]^aZ di]Zgh l^aa iV`Z adc\Zg id VXXZhh i]Z deeper bodily stores that need to be removed. If you are already seeing great results, then this should also be bdi^kVi^dc id `ZZe l^i] ^i Phase II is designed specifically to deepen the program as you reach towards more specific goals. A^`Z E]VhZ >! E]VhZ >> ^cXdgedgViZh I]Z * @Znh VWdkZ Wji Vh`h ndj id ZmeVcY jedc ZVX] d[ i]ZhZ VgZVh# ;dg ZmVbeaZ! ndj WZ\Vc a^\]iZc^c\ ndjg [ddYh ^c E]VhZ > VcY ZVi^c\ Vc dkZgVaa ]ZVai]^Zg Y^Zi# E]VhZ >> iV`Zh ^i V hiZe [jgi]Zg Wn gZXdbbZcY^c\ i]Vi ndj hiVgi aZVgc^c\ ]dl id ZVi [dg ndjg jc^fjZ Xdchi^iji^dcVa ineZ dg Yd" h]Vh ^c 6njgkZYV# H^b^aVgan! ^[ ndj hiVgiZY Yd^c\ WgZVi]^c\ VcY bZY^iVi^dc ZmZgX^hZh Yjg^c\ E]VhZ >! cdl ndj 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]ZY ZmXZhh lZ^\]i l]^aZ Vahd ^cXgZVh^c\ k^iVa^in! ^bbjc^in! VcY XgZVi^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.
AZVgc id ZVi ^c \gZViZg VXXdgYVcXZ l^i] ndjg jc^fjZ 6njgkZY^X WdYn Xdchi^iji^dc# ;dg bdhi d[ i]Z participants of this program, following a slightly more Kaphic diet, in Ayurvedic terms, will be WZcZÒX^Va# I]Z Wdd` :Vi"IVhiZ"=ZVa ;^kZ :aZbZcih EgZhh! '%%+ ^h Vc ZmXZaaZci ^cigdYjXi^dc VcY resource for Ayurvedic nutrition and lifestyle practices.
3.
>cXgZVhZ ndjg XVgY^d ZmZgX^hZ id '%Ä(% b^cjiZh V hZhh^dc! )Ä* YVnh V lZZ`# I]^h hbVaa nZi ^bedgiVci ^cXgZVhZ ^c ZmZgX^hZ i^bZ [gdb E]VhZ > l^aa [jgi]Zg hi^bjaViZ dkZgVaa bZiVWda^X VXi^k^in VcY ]Zae individuals who seem to be reaching a plateau in their weight loss.
4.
9ZZeZc ndjg B^cY"7dYn egVXi^XZh d[ E]VhZ ># I]^h bVn ZciV^a Yd^c\ i]Z WgZVi]^c\! bZY^iVi^dc! VcY Yoga practices a greater number of times each day (such as morning or night), for greater periods of i^bZ eZg hZhh^dc! dg h^bean Zmeadg^c\ i]Z VgZVh ^c \gZViZg YZei] id l]^X] ndj VgZ bdhi YgVlc#
;ZZa [gZZ id \Zi XgZVi^kZ dc i]Z ineZh d[ ]ZVai]n ]V`Zh ndj VgZ bV`^c\# EaZVhZ hZZ 6eeZcY^m 6 dc page 21 for several shake balancing options.
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;dg ZmVbeaZ! ndj bVn WZ ^ciZgZhiZY ^c aZVgc^c\ bZY^iVi^dc ^c V bdgZ [dgbVa lVn [gdb V iZVX]Zg dg ^c ViiZcY^c\ V heZX^ÒX ineZ d[ Nd\V XaVhh# I]Z B^cY"7dYn egVXi^XZh d[ i]Z hdbZ d[ i]Z g^X]Zhi VcY bdhi important components of the NutriiVeda Program. 9ZZeZc ndjg LZaacZhh ?djgcVa^c\! jh^c\ i]^h i^bZ Vh V i^bZ d[ hZa["gZÓZXi^dc [dg hZii^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. >c E]VhZ >>! lZ ZcXdjgV\Z ndj id WgdVYZc i]Z Veea^XVi^dc d[ ndjg _djgcVa VcY jhZ ^i [dg XgZVi^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 _djgcVa ZkZgn YVn! i]ViÉh ÒcZÅ _jhi Yd hd bjX] Vh edhh^WaZ i]gdj\]dji i]Z gZbV^c^c\ &% lZZ`h d[ i]Z egd\gVb# >i ^h Vc ZmigZbZan kVajVWaZ idda [dg gZVX]^c\ ndjg ^YZVa lZ^\]i VcY XgZVi^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^Vaan lZ^\]i"^cXgZVh^c\ [ddYh! _jhi gZbZbWZg id `ZZe ^i Vaa ^c bdYZgVi^dc# 3. 8dci^cjZ ZmZgX^h^c\ Vi aZVhi ( YVnh V lZZ`h [dg VWdji '% b^cjiZh dg bdgZ# 4. 8dci^cjZ ^cXdgedgVi^c\ B^cY"7dYn egVXi^XZh ^cid ndjg YV^an VcY gdji^cZ VcY c^\]ian haZZe # 5. 8dci^cjZ _djgcVa^c\ l]Zc ndj [ZZa V cZZY [dg VYY^i^dcVa hZa["gZÓZXi^dc# The remaining pages of this document will help you understand Ayurveda, which serves as the core philosophy behind NutriiVeda™ VcY i]Z Og^^ Cjig^^KZYV Egd\gVb™# >i l^aa Vahd XdkZg I]Z ;^kZ @Znh d[ 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 ^h V gZ[gZh]^c\ bZVa"gZeaVXZbZci Yg^c` i]Vi XdbW^cZh V egdeg^ZiVgn WaZcY d[ , 6njgkZY^X WdiVc^" XVah Vadc\ l^i] dkZg '' k^iVb^ch VcY b^cZgVah! ]^\] fjVa^in egdiZ^c! hdajWaZ ÒWZg! VcY ZhhZci^Va Vb^cd VX^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, egdbdiZh i]Z Y^\Zhi^kZ hnhiZb! hiVW^a^oZh WaddY hj\Vg aZkZah! VcY ]Vh Vc dkZgVaa gZ_jkZcVi^c\ Z[[ZXi dc i]Z WdYn gZfj^gZY Yjg^c\ lZ^\]i adhh#
Turmeric (Curcuma longa) Turmeric root, one of the most widely studied botanicals today, is often combined with Amalaki WZXVjhZ d[ i]Z YjdÉh ediZcXn VcY edlZg# IjgbZg^X ldg`h id Wddhi XVgY^dkVhXjaVg ]ZVai] Wn ej" 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) 6 edlZg[ja Vci^dm^YVci! \gZZc iZV XdciV^ch ]^\] XdcXZcigViZY aZkZah d[ :<8< i]Vi cZjigVa^oZ idm^X [gZZ gVY^XVah l^i]^c i]Z WdYn# >i Vahd ldg`h id egdiZXi i]Z 9C6! gZ\jaViZ WaddY hj\Vg aZkZah! increase thermogenesis, and boost energy.
Guggul (Commiphora mukul) @cdlc Vh i]Z Æ[Vi `^aaZgÇ ^c 6njgkZY^X bZY^X^cZ! <j\\ja ^h V edlZg[ja gZh^c ZmigVXi i]Vi XdbZh 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^V X]ZWjaV I]Z YViZ"a^`Z =Vg^iV`^ [gj^i hZgkZh Vh V \ZciaZ VcY Z[[ZXi^kZ YZidm^[n^c\ V\Zci [dg i]Z WdYn# I]gdj\] ^ih Vhig^c\Zci iVhiZ! i]Z =Vg^iV`^ hi^bjaViZh i]Z bZiVWda^X ÒgZ d[ i]Z XZaah VcY egd" bdiZh i]Z WdYnÉh VW^a^in id Wjgc [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 ^c i]Z Y^\Zhi^kZ hnhiZb VcY ^h ]^\] ^c Vci^dm^YVcih# HZVhdc^c\ V ]^\] XVgW [ddY l^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 ]^\] hdjgXZ d[ K^iVb^ch 6 VcY 8! ]Vh i]Z XdbeaZiZ 7 XdbeaZmZh! VcY ^h kZgn g^X] ^c dg\Vc^X calcium and potassium.
=dl id IV`Z Cjig^^KZYV Hj\\ZhiZY JhZ/ B^m ' aZkZa hXddeh ^c - djcXZh d[ lViZg dg ndjg egZ[ZggZY hdjgXZ d[ b^a`# 7aZcY dg h]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. ;dg V a^hi d[ ;gZfjZcian 6h`ZY FjZhi^dch VWdji Cjig^^KZYV! hZZ 6eeZcY^m D on page 27.
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NutriiVeda™ Program ®
Mindful Body Transformation
IV`^c\ Cjig^^KZYV l^i] Og^^ÅI]Z Dg^\^cVa 6bVaV`^ ;dg WZhi gZhjaih dc i]Z egd\gVb! Xdci^cjZ Xdchjb^c\ ndjg Og^^ÅI]Z Dg^\^cVa 6bVaV`^! i]gdj\]dji i]Z Zci^gZ course of the program. Cjig^^KZYV lVh heZX^ÒXVaan YZh^\cZY id XdbeaZbZci Og^^Éh ÓV\h]^e a^fj^Y cjig^i^dcVa egdYjXi# 6XXdgY^c\ id 6njgkZY^X i]Zdgn! ^i ^h ^bedgiVci id XaZVchZ i]Z i^hhjZh d[ jclVciZY [Vih VcY idm^ch VcY i]Zc gZWj^aY i]Z k^iVa" ity of the body through consuming a rasayana or rejuvenating agent. It is in this way that NutriiVeda serves Vh V edlZg[ja XaZVch^c\ VcY Èa^\]iZc^c\É V\Zci! l]^aZ Og^^ hZgkZh Vh V cdjg^h]^c\ VcY gZWj^aY^c\ V\Zci [gdb immunity, vitality, and overall health. Ign b^m^c\ Og^^ l^i] ndjg [Vkdg^iZ Cjig^^KZYV h]V`Z gZX^eZ dg Xdci^cjZ Xdchjb^c\ i]Z a^fj^Y egdYjXi Vh ndj normally do.
Making a NutriiVeda Shake ;dg \gZViZg [jaacZhh VcY hVi^Vi^dc! ndj XVc XdbW^cZ i]Z h]V`Z b^m l^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 \ddY dei^dch! i]dj\] Vcn [gZh] [gj^i dg kZ\ZiVWaZ l^aa Yd# ;gdoZc kVg^Zi^Zh l^aa Vahd ldg`# HZZ 6eeZcY^m 6 dc eV\Z '& [dg bdgZ h]V`Z gZX^eZh#
Key #2: Dietary Guidelines Ayurvedic Wellbeing 6ngjkZYV ^h V XdchX^djhcZhh"WVhZY VeegdVX] id ]ZVai]! WVhZY dc i]Z eg^cX^eaZ d[ a^k^c\ dcZÉh a^[Z ^c VXXdg" YVcXZ l^i] i]Z XnXaZh VcY g]ni]bh d[ CVijgZ# >i ^h Vc V\Z"daY hX^ZcXZ i]Vi ]Vh WZZc egVXi^XZY Wn eZdeaZ [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 ^h XZcigVa id 6njgkZYV! h^cXZ l]Vi lZ eji ^cid djg WdY^Zh jai^bViZan Wj^aYh djg i^hhjZh VcY egdk^YZh i]Z fuel for life.
;djg Eg^bVgn 9^ZiVgn <j^YZa^cZh Ayurveda outlines 4 important nutritional guidelines:
1 8]ddhZ K^WgVci ;ddYh Ayurveda favors vibrant foods that are full of energy or prana# ;dg i]^h gZVhdc! ^i gZXdbbZcYh ZVi^c\ dg\Vc^X [gj^ih VcY kZ\ZiVWaZh adXVa VcY hZVhdcVa l]Zc edhh^WaZ ! ]^\] fjVa^in \gV^ch VcY d^ah! VcY l]daZ [ddYh ^c general that are not overly processed or synthetic.
10
NutriiVeda™ Program ®
Mindful Body Transformation
;ddYh i]Vi VgZ [gdoZc! XVccZY! VcY gZÒcZY VgZ YZkd^Y d[ cjig^i^kZ kVajZ! VcY jhjVaan egdXZhhZY l^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^ch VcY aZ\jbZh hjX] Vh Wgdlc g^XZ! fj^cdV! WVgaZn! WZVch! VcY aZci^ah ;gj^ih VcY kZ\ZiVWaZh dg\Vc^X l]Zc edhh^WaZ CVijgVa hdjgXZh d[ hj\Vg hjX] Vh ]dcZn! bVeaZ! hiZk^V! dg V\VkZ0 gZYjXZ dg Za^b^cViZ egdYjXih l^i] l]^iZ hj\Vg Cjih VcY hZZYh hjX] Vh hjcÓdlZg hZZYh! eZXVch! ÓVm hZZYh! lVacjih! VcY VabdcYh =^\] fjVa^in d^a hdjgXZh dg\Vc^X da^kZ d^a! hjcÓdlZg d^a! dg \]ZZ0 gZYjXZ Xdd`^c\ l^i] gZÒcZY kZ\ZiVWaZ d^ah
2 9^hXdkZg i]Z + IVhiZh d[ ;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^cVci iVhiZ# :VX] iVhiZ ldg`h l^i]^c i]Z e]nh^dad\n ^c ^ih dlc jc^fjZ lVn# HlZZi [ddYh VgZ `cdlc id Wj^aY i]Z i^hhjZh d[ i]Z WdYn! [dg ZmVbeaZ! l]^aZ he^Xn [ddYh VgZ `cdlc id hi^bjaViZ Y^\Zhi^dc! bZiVWda^hb! VcY circulation. Bitter foods, such as dark leafy greens, and astringent foods, such as spices, are considered the bdhi YZidm^[n^c\ VcY Èa^\]iZc^c\ [ddYhÉ# Hdjg [ddYh VgZ `cdlc id hi^bjaViZ i]Z ZconbVi^X VXi^k^in d[ i]Z hidb" 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 [dg Ndjg Jc^fjZ 7dYn 8dchi^iji^dc 9ZiZgb^cZ ndjg jc^fjZ Xdchi^iji^dcVa bV`Zje VcY X]ddhZ [ddYh i]Vi ]Zae WVaVcXZ i]^h Xdchi^iji^dc# I]^h egdXZhh ^h VXijVaan bjX] ZVh^Zg i]Vc ^i hdjcYh 6njgkZYV ^YZci^ÒZh ( eg^bVgn WdYn dg bZiVWda^X ineZh XVaaZY ÈYdh]Vh#É I]ZhZ Ydh]Vh! `cdlc Vh KViV! E^iiV! VcY @Ve]V! VgZ djg \j^YZbVeh [dg X]ddh^c\ [ddYh VcY VXi^k^i^Zh i]Vi WVaVcXZ djg jc^fjZ Xdchi^iji^dc# >i ^h bdhi Xdbbdc id ]VkZ dcZ egZYdb^cVci Ydh]V VcY i]Zc V hZXdcYVgn Ydh]V i]Vi ^h Vahd fj^iZ higdc\# 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
=ZVkn WdcZh! WgdVY [gVbZh0 Medium; developed and pro" higdc\ VcY lZaa"egdedg" portional musculature tioned
Light; often have difficulty gaining weight
Average; little problem in gaining or losing weight
=ZVkn! d[iZc dWZhZ0 ]VkZ trouble losing weight
Hair
Dry and brittle
;^cZ VcY d[iZc a^\]iZg ^c color; premature graying and hair loss common
Thick, oily; often curly and dark
Hands
Thin, dry, cold
BZY^jb h^oZ! d[iZc ]di VcY 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 ^cid ndjg Y^Zi VcY i]Zc ÒcZ"ijcZ i]ZhZ iVhiZh VXXdgY^c\ id ndjg Ydh]V dg ^cY^k^YjVa WdYn ineZ# Hd ^[ ndjÉgZ V E^iiV ineZ! ndjg WdYn bVn gjc V a^iiaZ ]diiZg dg bdgZ VX^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 ndjg jc^fjZ Xdchi^iji^dc# Many of you in this program will naturally have some Kapha in your constitution and will be trying to decrease i]Z ZmXZhh [Vi i^hhjZ VhhdX^ViZY l^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 Xji V aZbdc ^c ]Va[ VcY hfjZZoZ i]Z _j^XZ ^cid -Ä&% do# d[ lVgb lViZg# >c addition to stimulating peristalsis, aZbdc lViZg ]Zaeh YZidm^[n i]Z a^kZg# >[ ndj VgZ ZmeZg^ZcX^c\ Vcn Xdc" stipation during Phase 1 of the program, you can drink this lemon water multiple times a day. Adding ]^\] fjVa^in d^ah hjX] Vh ÓVm VcY additional fiber into your shakes will also be beneficial.
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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.
>c 6eeZcY^m 7 dc eV\Z '(! lZÉkZ egdk^YZY Vc dkZgk^Zl d[ i]Z Ydh]Vh Vadc\ l^i] V hZa["iZhi id YZiZgb^cZ ndjg jc^fjZ Xdchi^iji^dc# NdjÉaa Vahd ÒcY [ddY X]Vgih [dg ZVX] Ydh]V ^c 6eeZcY^m 8 dc eV\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 [ddY X]d^XZh VcY hVkdg i]Z [ddY Vh ndjÉgZ ZVi^c\ ^i# I]^h ineZ d[ Èb^cY[jaÉ ZVi^c\ ]Vh WZZc h]dlc id WZ 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. '# ;Vkdg gddb iZbeZgVijgZ dg lVgb a^fj^Yh Vh deedhZY id XdaY XVgWdcViZY WZkZgV\Zh l]Zc ndj ZVi# 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^Y ZVi^c\ idd bVcn [gdoZc! aZ[idkZg! egZeVgZY! VcY b^XgdlVkZY [ddYh# 9. Incorporate seasonal foods into your diet. &%# >[ ndj XjggZcian YdcÉi ZVi dg\Vc^X [ddYh! WZ\^c Wn Wjn^c\ Vi aZVhi & hiVeaZ dg\Vc^X ^iZb eZg lZZ` (fruits, vegetables, oils, grains, milk).
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NutriiVeda™ Program ®
Mindful Body Transformation
Ndj VgZ L]Vi Ndj½# 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\ eZdeaZ adhZ edjcYh! 6njgkZY^X \j^YZa^cZh V^b id g^Y i]Z WdYn d[ ZmXZhh [Vi VcY idm^ch l]^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. ;dg i]Z hV`Z d[ i]Z Og^^ Cjig^^KZYV Egd\gVb! i]ZgZ VgZ gZVaan dcan + `Zn 6njgZkY^X iZgbh id gZbZbWZg/
KViV! E^iiV! and Kapha dg i]Z i]gZZ Ydh]Vh YZhXg^WZY ^c YZiV^a ^c 6eeZcY^m 7 dc eV\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\ id 6njgkZYV! bdhi ZmXZhh lZ^\]i XdcY^i^dch XVc WZ a^c`ZY ^c hdbZ lVn id V hjeegZhh^dc d[ V\c^ dg hjW" 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` lViZg l^i] aZbdc ^c i]Z bdgc^c\ gZk^Zl h^YZWVg dc eV\Z &' 6kd^Y Yg^c`^c\ ^XZ XdaY WZkZgV\Zh BV`Z ajcX]i^bZ ndjg bdhi ^bedgiVci VcY ]ZVk^Zhi bZVa d[ i]Z YVn JhZ d[ ]ZgWh VcY he^XZh id ^begdkZ Y^\Zhi^dc! hjX] Vh \^c\Zg gddi! b^ci! VcY [ZccZa hZZYh
Ama is the undigested food residue that lodges itself within the organs and channels of the body when there ^h eddg Y^\Zhi^dc VcY V\c^ ^h adl# ;gdb V LZhiZgc bZY^XVa eZgheZXi^kZ! i]^h gZaViZh id i^hhjZ hajY\Z hjX] Vh ZmXZhh [Vi! eaVfjZ VcY X]daZhiZgda i]Vi Xad\ i]Z bV_dg X]VccZah d[ i]Z WdYn# Idd bjX] 6bV XgZViZh [Vi^\jZ! \ZcZgVa^oZY eV^c i]gdj\]dji i]Z WdYn! YZegZhh^dc! hjhXZei^W^a^in id ^c[ZXi^dch! a dull appetite, and sensitive digestion. I]ZgZÉh V hVn^c\ 6njgkZYV i]Vi ÆNdj ]VkZ id WZ XVgZ[ja VWdji l]Vi ndj ZVi! dg ndjg [ddY l^aa WZ\^c id ZVi ndj Ç I]^h dXXjgh i]gdj\] i]Z YZkZadebZci d[ VbV! l]^X] aZVYh id dWZh^in VcY i]Z ]dhi d[ Y^hZVhZh egZk^" djhan bZci^dcZY# Eddg Y^\Zhi^dc VcY Vc ZmXZhh d[ VbV ^h a^c`ZY id bdhi bV_dg ^aacZhhZh [gdb Vc 6njgZkY^X eZgheZXi^kZ! ZkZc i]dhZ ZmiZcY^c\ WZndcY i]Z <> IgVXi# 6njgZkYV Vahd VX`cdlaZY\Zh i]Vi ÈY^\Zhi^dcÉ ZmiZcYh 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.
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NutriiVeda™ Program ®
Mindful Body Transformation
Id \Zi V hZchZ d[ l]Zi]Zg ndj ]VkZ ZmXZhh VbV ^c ndjg hnhiZb! eaZVhZ iV`Z i]Z 6bV HZa["IZhi WZadl#
6bV FjZhi^dccV^gZ
;dg ZVX] fjZhi^dc! gViZ your matching charac" teristics on a scale from oZgd id ÒkZ/ %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
,# > WZXdbZ ZVh^an Zm]VjhiZY! Wdi] bZciVaan VcY e]nh^XVaan#
1
2
3
4
5
-# > [gZfjZcian [ZZa YZegZhhZY#
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 :aZbZcih EgZhh
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\] VcY hb^aZ V adi IV`Z i^bZ id gZaVm BZY^iViZ gZ\jaVgan HeZcY i^bZ ^c cVijgZ :mZgX^hZ ndjg XgZVi^k^in D[[Zg ndjg \^[ih id di]Zgh ;daadl ndjg ]ZVgiÉh eVhh^dc :c\V\Z ^c e]nh^XVa VXi^k^in
15
NutriiVeda™ Program ®
Mindful Body Transformation
A Note on Snacking BVcn eZdeaZ ]VkZ WZZc gV^hZY l^i] i]Z b^hXdcXZei^dc i]Vi hcVX`^c\ ^h cdi \ddY [dg ndj# =dlZkZg! hcVX`^c\ ]Zaeh i]Z WdYn YZa^kZg ZhhZci^Va cjig^Zcih id i]Z WdYn! gZ\jaViZ WaddY hj\Vg aZkZah! VcY Vkd^Y ZmigZbZ hiViZh of hunger that lead to unhealthy practices such as binging and overeating. According to Ayurveda, faster bZiVWda^X ineZh hjX] Vh KViV VcY E^iiV ineZh l^aa gZfj^gZ bdgZ [gZfjZci hcVX`h! l]ZgZVh i]Z hadlZg bZiVWd" a^hb d[ @Ve]^X ineZh gZfj^gZh aZhh [gZfjZci ZVi^c\# Particularly when first beginning the NutriiVeda™ Program, you may find that replacing a meal with a shake YdZhcÉi i^YZ ndj dkZg jci^a i]Z cZmi h]V`Z dg bZVa# I]^h ^h WZXVjhZ ndjg WdYn ^h jhZY id [jcXi^dc^c\ d[[ d[ bdgZ [ddY! VcY ndjg hidbVX] VcY \gZViZg Y^\Zhi^kZ hnhiZb ]VkZ id \Zi jhZ id [ZZa^c\ aZhh [jaa# ;dg i]^h gZV" 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 ^cXajYZ hcVX`h hjX] Vh [gZh] [gj^ih! kZ\ZiVWaZh! Yg^ZY [gj^ih! jchVaiZY cjih! hZZYh! VcY nd\jgi# >c \ZcZgVa! ^iÉh best to choose snacks between 250–500 calories. HZZ V bdgZ XdbeaZiZ a^hi d[ gZXdbbZcYZY hcVX`h ^c 6eeZcY^m 8 dc eV\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;gdb e]nh^XVa ZmZgX^hZ! dcZ \Zih a^\]icZhh! V XVeVX^in [dg work, firmness, tolerance of difficulties, elimination of impurities, and stimulation of digestion.” <Zii^c\ gZ\jaVg ZmZgX^hZ ^h i]Z bdhi edlZg[ja i]^c\ ndj XVc do to reverse the aging process. As Drs. William Evans and >gl^c GdhZcWZg\ d[ Ij[ih Jc^kZgh^in ]VkZ YdXjbZciZY! 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, ndj cZZY id ZmZgX^hZ ^i gZ\jaVgan! Wji i]^h YdZhcÉi bZVc edjcY" ^c\ ndjg bjhXaZh ^cid h]VeZ# >c i]Z 6njgkZY^X k^Zl! ZmZgX^hZ is meant to leave you feeling invigorated, happy, and ready for i]Z YVnÉh VXi^k^i^ZhÅcdi Zm]VjhiZY#
Chopra Center Endorsement NutriiVeda™ is proudly en" dorsed by the Chopra Center for Wellbeing™! V ldgaY"gZ" nowned health and wellness XZciZg [djcYZY Wn ldgaY"[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 8ZciZgÉh lZWh^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\ V gZ\jaVg ZmZgX^hZ gdji^cZ l^aa Vaadl ndj id jcadX` V Ódl d[ k^iVa ZcZg\n dc V YV^an WVh^h#
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NutriiVeda™ Program ®
Mindful Body Transformation
:mZgX^h^c\ [dg Ndjg 9dh]Vh I]Z hZXgZi id ZmZgX^h^c\ ^h id ÒcY e]nh^XVa VXi^k^i^Zh i]Vi ndj a^`Z VcY dcZh i]Vi VgZ hj^iZY id ndjg Ydh]Vh dg jc^fjZ Xdchi^iji^dcVa ineZ# 6\V^c! bVcn d[ i]Z eVgi^X^eVcih ^c i]^h egd\gVb l^aa cVijgVaan WZ ign^c\ id WVaVcXZ @Ve]V# =ZgZ VgZ V [Zl \j^YZa^cZh [dg ZVX] 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# >[ ndj VgZ egZYdb^cVcian @Ve]V! ndjg W^\\Zhi X]VaaZc\Z bVn WZ ÒcY^c\ i]Z bdi^kVi^dc id ZmZgX^hZ# >[ ndj ]VkZ cdi WZZc ZmZgX^h^c\ [dg V l]^aZ! ndj XVc WgZV` i]Z ^cZgi^V Wn iV`^c\ V Wg^h` ]Va["]djg lVa`# Id [ZZa V cdi^XZVWaZ ^begdkZbZci ^c k^iVa^in! ndjÉaa lVci id ZmeZg^ZcXZ b^aY id bdYZgViZ hlZVi^c\ Yjg^c\ ndjg ZmZgX^hZ# H^cXZ @Ve]Vh d[iZc Yd cdi hlZVi ZVh^an! ndj bVn lVci ign lZVg^c\ V ild"aVnZg ZmZgX^hZ djiÒi! hjX] Vh Vc Vaa"Xdiidc hlZVi hj^i jcYZg V cnadc hj^i# <gVYjVaan ^cXgZVhZ ndjg ZmZgX^hZ id ^cXajYZ _d\\^c\! ]^`^c\! VcY W^XnXa^c\# @Ve]V"WVaVcX^c\ ZmZgX^hZh VgZ V XZcigVa XdbedcZci d[ i]Z Cjig^^KZYV Egd\gVb! WZXVjhZ i]Zn hi^bjaViZ i]Z bZiVWda^hb d[ i]Z WdYn VcY ]Zae Wjgc VlVn jclVciZY [Vi VcY idm^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^g higZhh l]^aZ ZmZgX^h^c\! hjX] Vh ldggn^c\ dkZg ZkZgn WVY \da[ h]di dg lVci^c\ id l^c Vi Vaa Xdhih# If you are a Pitta type, you may especially enjoy winter sports of all kinds because you can handle cold better i]Vc @Ve]Vh VcY KViVh# E^iiVh XVc ZcYjgZ bdhi ineZh d[ ZmZgX^hZ ^c bdYZgVi^dc# Ndj b^\]i a^`Z id ign adc\" 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\ ^h Vahd V \gZVi ZmZgX^hZ [dg E^iiV ineZh# I]Z lViZg Xddah i]Z ]ZVi d[ E^iiV VcY gZa^ZkZh i]Z VXXjbj" lated tension of the day.
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NutriiVeda™ Program ®
Mindful Body Transformation
KViV :mZgX^hZ <j^YZa^cZh CVijgVaan Zci]jh^Vhi^X! KViV ineZh ]VkZ Wjghih d[ ZcZg\n Wji iZcY id i^gZ fj^X`an# >[ i]Zn VgZ dji d[ WVaVcXZ! KV" iVh VgZ eVgi^XjaVgan egdcZ id \Zii^c\ XVgg^ZY VlVn VcY ejh]^c\ i]ZbhZakZh idd ]VgY# ;ZZa^c\ Y^oon! Zm]VjhiZY! or on the verge of cramping are all signs of Vata imbalance. I]dhZ l]d VgZ egZYdb^cVcian KViV WZcZÒi [gdb \gdjcY^c\ ZmZgX^hZh hjX] Vh Nd\V! ZVhn lVa`^c\! W^XnXa^c\! VcY YVcXZ# I]ZhZ VXi^k^i^Zh ]Zae KViV Ydh]Vh YZkZade bjX]"cZZYZY higZc\i]! WVaVcXZ! VcY V\^a^inÅVh adc\ Vh i]Zn YdcÉi dkZgYd ^i# >c i]Z l^ciZg! ^cYddg ZmZgX^hZ ^h gZXdbbZcYZY [dg KViVh WZXVjhZ i]Zn VgZ VkZghZ id XdaY VcY YdcÉi ]VkZ Zcdj\] [Vi VcY bjhXaZ id egdiZXi i]ZbhZakZh [gdb i]Z ZaZbZcih# >c h]dgi! X]ddh^c\ ZmZgX^hZh hj^iZY id ndjg b^cY"WdYn ineZ l^aa \^kZ ndj i]Z \gZViZhi WZcZÒih VcY Zc_dnbZci# >[ ndj VgZ higV^c^c\ id [daadl V ldg`dji egd\gVb [dg i]Z hV`Z d[ ndjg ]ZVai] Wji VgZcÉi Zc_dn^c\ ^i! ndj VgZ cdi 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! VcY he^g^i ^cXgZVhZ edh^i^kZ Zbdi^dch VcY ^bbjc^in# I]ZhZ VXi^k^i^Zh! Vh lZaa Vh ^begdk^c\ i]Z fjVa" ^in d[ haZZe ZVX] c^\]i! l^aa VlV`Zc VcY ^ck^\dgViZ i]Z WdYn VcY ]Zae gZYjXZ Vcm^Zin! higZhh! VcY bjhXaZ iZch^dc#
Yoga for Every Body The Sanskrit word yoga means union—union of environment, the senses, body, mind, and soul. Yoga is a \gZVi [dgb d[ ZmZgX^hZ [dg ZkZgndcZ! VcY i]ZgZ VgZ bVcn Y^[[ZgZci ineZh VcY hinaZh d[ Nd\V [gdb l]^X] id X]ddhZ# Add` [dg V adXVa XaVhh dg \d dca^cZ id ÒcY V hinaZ i]Vi hj^ih ndj# <ZcZgVa È=Vi]VÉ Nd\V egVXi^XZh VgZ beneficial to all doshic types. Æ=di Nd\VÇ hjX] Vh 7^`gVb Nd\V bVn WZ V\\gVkVi^c\ id E^iiV ineZh VcY ha^\]ian jc\gdjcY^c\ [dg KViV ineZh! but Kapha types often do well with this style—particularly while trying to lose weight. They also do well with VYkVcXZY VcY ha^\]ian bdgZ ÈVi]aZi^XÉ Nd\V egVXi^XZh i]Vi YZbVcY higZc\i] VcY hiVb^cV# >[ Nd\V ^h cdi hdbZi]^c\ i]Vi XVaah dji id ndj! lZ hi^aa gZXdbbZcY WVh^X higZiX]^c\ ZmZgX^hZh id WZ ^cXdged" gViZY ^cid ndjg bdgc^c\ gdji^cZ! i]^h ^h ^bedgiVci [dg ^begdk^c\ ÓZm^W^a^in VcY [dg `ZZe^c\ i]Z i^hhjZh hjeeaZ#
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 ^i bdgZ Y^[ÒXjai id YZidm^[n VcY gZaZVhZ WdYn [Vi# LZ VgZ Vahd bdgZ a^`Zan id ZVi bdgZ l]Zc lZ VgZ i^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" aVg bZY^iVi^dc egVXi^XZh ^cXgZVhZ edh^i^kZ Zbdi^dch VcY ^bbjc^in l]^aZ ]Vk^c\ i]Z VW^a^in id gZYjXZ Vcm^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 ^c V Xdb[dgiVWaZ edh^i^dc# 7Z\^c Wn iV`^c\ V [Zl YZZe WgZVi]h! l]^aZ Zm]Va^c\ hadlan i]gdj\] ndjg cdhZ# I]Zc WZ\^c Xdjci^c\ ZVX] ^c]VaVi^dc VcY Zm]VaVi^dc jci^a ndj gZVX] iZc# I]Vi bZVch Xdjci^c\ ÆdcZÇ V[iZg i]Z Òghi ^c]VaVi^dc VcY ÆildÇ V[iZg i]Z Òghi Zm]VaVi^dc# L]Zc ndj gZVX] iZc! WZ\^c l^i] ÆdcZÇ V\V^c dc i]Z cZmi ^c]VaVi^dc# 6[iZg WZXdb^c\ Xdb[dgiVWaZ l^i] i]^h egVXi^XZ! ndj XVc WZ\^c Xdjci^c\ dcan i]Z Zm]VaVi^dch#
Abundance Meditation <Zcian XadhZ ndjg ZnZh VcY Vaadl dcZ d[ i]Z VWdkZ ldgYh A^\]i AjhiZg HeaZcYdg EgdheZg^in id ZciZg ^cid ndjg b^cY# L]ViZkZg ldgY gZhdcViZh l^i] ndj! bV`Z i]Vi ndjg ÈbVcigVÉ [dg i]^h eVgi^XjaVg bZY^iVi^dc ZVX] YVn# 6aadl i]Z ldgY id \Zcian VcY h^aZcian gZeZVi ^c ndjg b^cY! l]^aZ aZii^c\ di]Zg i]dj\]ih ha^e VlVn# NdjÉaa ÒcY i]Vi i]Z b^cY cVijgVaan WZXdbZh fj^Zi Vh ^ih eg^bVgn [dXjh gZhih jedc i]^h gZeZVi^c\ ldgY# I]Z ZcZg\Zi^X fjVa^in VcY k^WgVi^dc d[ i]Z ldgY ndj X]ddhZ l^aa cVijgVaan WZXdbZ Zca^kZcZY ^c ndjg b^cY VcY i^hhjZh! i]jh ViigVXi^c\ i]Vi fjVa^in ^cid ndjg a^[Z# ;dg bdgZ Vhh^hiVcXZ l^i] bZY^iVi^dc! \d id ]iie/$$lll#X]degV#Xdb$a^WgVgn VcY a^hiZc id hdbZ d[ i]Z bVcn guided meditations. We also encourage reading I]Z HedciVcZdjh ;jaÒaabZci d[ 9Zh^gZ by Deepak Chopra. The second part of the book goes over Meditation and Mantras and demonstrates meaningful and powerful meditation practices.
Key #5: Wellness Journaling and Self-Reflection ?djgcVa^c\ VWdji ndjg ZmeZg^ZcXZ l^aa ]Zae ndj X]Vgi ndjg egd\gZhh! Y^hXdkZg cZl VbW^i^dc [dg ndjg \dVah! calm your thought process, and reflect on your personal feelings.
LZaacZhh ?djgcVa^c\ VcY HZa["GZÓZXi^dc We suggest you begin a Wellness Journal in Phase I. It is best to view this as a valuable tool, rather than a bZgZ YV^an dWa^\Vi^dc Èid Yd#É NdjÉaa ÒcY i]Vi ^i ]Zaeh `ZZe ndj dc igVX` l]^aZ Vahd Vaadl^c\ ndj ^bedgiVci i^bZ [dg hZa["gZ[ZXi^dc VcY ^ciZci^dc"hZii^c\#
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NutriiVeda™ Program Mindful Body Transformation
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There are no hard rules for your journal, but here are suggestions for basic content to include:
L]Vi Y^Y ndj ZVi idYVn4 V \ZcZgVa gVi]Zg i]Vc dkZgan YZiV^aZY a^hi Ä 9^Y ndjg Y^Zi Xdch^hi d[ Vaa + iVhiZh4 Ä 9d ndj ]VkZ Vcn Y^ZiVgn \dVah [dg i]Z cZmi [Zl YVnh Xdd`^c\ bdgZ! ign^c\ cZl [ddYh! ZVi^c\ ]ZVai]^Zg ZiX#4 =dl ndj VgZ [ZZa^c\ ^c ndjg WdYn idYVn4 Ä I]^h h]djaY ^cXajYZ Wdi] edh^i^kZ VcY$ dg cZ\Vi^kZ [ZZa^c\h! hjX] Vh Èa^\]iZgÉ! È]ZVk^ZgÉ! ÈaZhh idm^XÉ! ÈaZhh eV^cÉ ZiX# =dl VgZ ndj [ZZa^c\ ^c ndjg b^cY VcY Zbdi^dch idYVn4 – 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 [dg ZkZgndcZ# HdbZ ZmVbeaZh / Add` [dg V cZl egVXi^XZ d[ k^hjVa^oVi^dc dg V[ÒgbVi^dc ^c ndjg a^[Z# EgVXi^XZh [gdb i]Z Wdd` The Secret would fit in this category. Statements such as, “I am so happy and grateful now i]ViTTTTTTTTTTTTTTTTTTTTÇ# ;^aa ^c i]Z WaVc`h# 7Z hjgZ id lg^iZ Ydlc \dVah VgdjcY ]ZVai] VcY VX]^Zk^c\ ÒcVcX^Va [gZZYdb! bV`Z Vc Z[[dgi id [dXjh positive energy in this area, in at least some small way, every day. Be sure to note in your journal lg^i^c\h Vcn d[ i]Z lVnh ]dlZkZg hbVaa ^c l]^X] ndjÉgZ cdi^X^c\ i]Z bVc^[ZhiVi^dc d[ i]ZhZ \dVah# <^k^c\ i]Vc`h [dg i]Z WaZhh^c\h ^c ndjg a^[Z ^h V ldcYZg[ja lVn id egdbdiZ edh^i^kZ ZcZg\n ^c ndjg WdYn VcY b^cY# I]^h h^beaZ VXi d[ gZÓZXi^dc XVc ]VkZ egd[djcY Z[[ZXih ^c dcZÉh a^[Z l]Zc egVXi^XZY on a daily basis. Create gratitude statements for all areas of your life such as physical, relationships, spiritual, and financial. EVgi d[ i]^h egVXi^XZ Vahd ZciV^ah Za^b^cVi^c\ cZ\Vi^kZ dg YZhigjXi^kZ i]dj\]i eViiZgch ^c djg a^kZh# 8]ddh^c\ V edh^i^kZ eVi] d[ VWjcYVcXZ ^h jai^bViZan hdbZi]^c\ i]Vi lZ ZbWdYn ^c Vaa VheZXih d[ our being.
6 CdiZ dc ;^cY^c\ V Egd\gVb EVgicZg
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# ;^cY eZdeaZ ^c ndjg a^[Z i]Vi VgZ hjeedgi^kZ VcY i]Vi lVci ndj id hjXXZZY# H]VgZ l^i] i]Zb ndjg \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^m 6/ H]V`Z GZX^eZh ;dg WZhi b^m^c\! jhZ Vc ZaZXig^X WaZcYZg dg V Og^^ H]V`Zg VcY h]V`Z k^\dgdjhan# Og^^A^X^djh KVc^aaV H]V`Z
* do# kVc^aaV hdn b^a` ( do# Og^^ &$' Xje WajZWZgg^Zh &$' WVcVcV ' hXddeh d[ KVc^aaV Cjig^^KZYV™ IdiVa XVadg^Zh/ )()
Og^^Hi^c\Zg 8]dXdaViZ H]V`Z
* do# kVc^aaV hdn b^a` ( do# Og^^ &$' WVcVcV ' hXddeh d[ 8]dXdaViZ Cjig^^KZYV™ & Xje Xgjh]ZY ^XZ IdiVa XVadg^Zh/ (.,
Adl";Vi Cjig^^KZYV™ Vanilla Shake
- do# lViZg & Xje Xgjh]ZY ^XZ &$' Xje WajZWZgg^Zh dg [Vkdg^iZ [gj^i ' hXddeh d[ KVc^aaV Cjig^^KZYV™ IdiVa XVadg^Zh/ &--
Adl";Vi Cjig^^KZYV™ Chocolate Shake
- do# lViZg & Xje Xgjh]ZY ^XZ &$( WVcVcV ' hXddeh d[ 8]dXdaViZ Cjig^^KZYV™ IdiVa XVadg^Zh/ '%-
Office Blend NutriiVeda™ Vanilla Shake
BananaBerry NutriiVeda™ Shake
* do# kVc^aaV hdn b^a` ( do# Og^^ &$' Xje WZgg^Zh &$( WVcVcV ' hXddeh d[ KVc^aaV Cjig^^KZYV™ IdiVa XVadg^Zh/ )%*
8Vadg^Z 8djci [dg A^fj^Yh/
Adl"[Vi b^a` G^XZ b^a` Hdn b^a` LViZg
- do# - do# - do# - do#
&%* &'% &%% %
Other suggestions: Shake (one serving) may be made with any of the following, in combinations to suit your taste: ' hXddeh d[ KVc^aaV dg 8]dXdaViZ NutriiVeda™ * do# lViZg! kVc^aaV hdn b^a`! adl"[Vi b^a`! g^XZ b^a`! VcY ( do# Og^^ &$) id &$( Xje d[ kVc^aaV nd\jgi &$' WVcVcV &$' Xje Vcn di]Zg [gj^i WajZWZgg^Zh VcY strawberries preferred) &$' Xje ^XZ &Ä' Ygdeh d[ XdcXZcigViZY ÓVkdg^c\ CdiZh/ >[ jh^c\ [gdoZc [gj^i! ndj Yd cdi cZZY ice. Also, peanut butter is terrific in the Chocolate shake.
- do# kVc^aaV hdn b^a` &$' Xje WajZWZgg^Zh &$' WVcVcV ' hXddeh d[ KVc^aaV Cjig^^KZYV™ IdiVa XVadg^Zh/ (,)
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NutriiVeda™ Program ®
Mindful Body Transformation
Shake Recipes for the 3 Doshas Vata Shakes Mango Berry Shake & hbVaa bVc\d & hbVaa WVcVcV ihe \gdjcY XVgYVbdb *Ä+ VabdcYh
=dcZn AZbdc 8aZVchZ H]V`Z 'Ä( ihe =dcZn YVh] d[ aZbdc _j^XZ X ]dcZnYZl bZadc X lViZgbZadc
Maple Ginger Shake & X hdn b^a` 'Ä( ihe bVeaZ hngje 'Ä( hbVaa e^ZXZh [gZh] \^c\Zg dg Ygn \^c\Zg edlYZg
Coconut Shake & X XdXdcji b^a` )Ä* heg^c\h gdhZbVgn
6abdcY ;gj^i H]V`Z & X VabdcY b^a` 1/8 c strawberries 1/8 c blueberries tsp black pepper
Red Drink X higVlWZgg^Zh X gVheWZgg^Zh X gZY WZaa eZeeZg X gZY WZZih
Kapha Shakes
Papaya Juice Shake X eVeVnV & ihe aZbdc _j^XZ *Ä+ hiZbh X^aVcigd
Blue Drink X WajZWZgg^Zh & do ejgeaZ XVWWV\Z ihe aZbdc _j^XZ
Sweetened Shake X nd\jgi 'Ä( ihe ]dcZn
Pear and Apple Shake eZVg VeeaZ 'Ä( \^c\Zg e^ZXZh
Pitta Shake Veggie Sweep Shake &Ä' XZaZgn hi^X`h ' XVggdih X \gVeZh *Ä+ eVghaZn dg X^aVcigd hiZbh Green Tonic Shake *% \ edlYZg dg &do _j^XZ l]ZVi \gVhh & do l]^iZ XVWWV\Z X VeeaZ! ha^XZY 'Ä( e^ZXZh [gZh] \^c\Zg Melo Mint Cool Shake X XVciVadjeZ X b^ci aZVkZh & ihe aZbdc _j^XZ ihe WaVX` eZeeZg
Cinnamon Juice Shake X \gVeZ [gj^i _j^XZ X dgVc\Z _j^XZ X X^ccVbdc Apple Nut Shake & VeeaZ 1/8 X ]VoZacjih 1/8 c walnuts & ihe \gdjcY X^ccVbdc
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NutriiVeda™ Program ®
Mindful Body Transformation
6eeZcY^m 7/ I]Z ( 9dh]Vh VcY 9dh]V HZa["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 XadhZan gZaViZY id i]Z fjVa^i^Zh d[ ZVX] ZaZbZci# 6XXdgY^c\ id 6njgkZYV! lZ VgZ Wdgc l^i] V egdedgi^dc d[ i]Z Ydh]Vh i]Vi ^h jc^fjZ id jh# Djg W^dad\^XVa ZcZg" 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. KViV ineZh iZcY id WZ i]^c! a^\]i VcY fj^X` ^c i]Z^g i]dj\]ih VcY VXi^dch# 8]Vc\Z ^h V XdchiVci eVgi d[ V KViVÉh life. When Vata types are balanced, they are creative, enthusiastic and lively. Out of balance, a Vata may de" kZade Vcm^Zin! ^chdbc^V dg ^ggZ\jaVg Y^\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 VcY YZbdchigViZ Vc dkZgWZVg^c\ IneZ"6 eZghdcVa^in# Kapha types naturally have larger bio structures and are slower moving and methodical. Balanced Kaphas are ZmigZbZan adk^c\! XdbeVhh^dcViZ! VcY XVab^c\# L]Zc dji d[ WVaVcXZ @Ve]Vh XVc WZ aVon VcY dkZgan hijWWdgc# Jh^c\ i]Z eg^cX^eaZh d[ 6njgkZYV! lZ XVc ^YZci^[n djg eg^bVgn b^cY$WdYn ineZ VcY jhZ i]^h jcYZghiVcY^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
=ZVkn WdcZh! WgdVY [gVbZh0 Medium; developed and pro" higdc\ VcY lZaa"egdedg" portional musculature tioned
Light; often have difficulty gaining weight
Average; little problem in gaining or losing weight
=ZVkn! d[iZc dWZhZ0 ]VkZ trouble losing weight
=V^g
Dry and brittle
;^cZ VcY d[iZc a^\]iZg ^c color; premature graying and hair loss common
Thick, oily; often curly and dark
=VcYh
Thin, dry, cold
BZY^jb h^oZ! d[iZc ]di VcY 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^YjVa cVijgVaan ]Vh bdgZ ÈÒgZÉ dg VX^Y^in ^c i]Z^g hnhiZb! 6njgkZYV ^YZci^ÒZh i]^h eZghdc Vh ]Vk^c\ V egZYdb^cVcian E^iiV Xdchi^iji^dc# I]^h bZVch i]Z ^cY^k^YjVa l^aa lVci id ^cXdgedgViZ bdgZ Xdda^c\ VcY Va`Va^o" ing foods into their diets, since Pitta types often run hot or acidic, leading to imbalances such as hyperacidity VcY jaXZgh# E^iiVh ine^XVaan ]VkZ ZmXZaaZci Y^\Zhi^dc VcY VgZ hV^Y id ]VkZ ÈhidbVX]h d[ ^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 ^cid i]Z^g Y^Zi i]Vi XdciV^c ]^\] fjVa^in d^ah VcY egdiZ^ch# KViVh XVc d[iZc ZVi Vh bjX] Vh i]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 XVc h^bean add` Vi V e^ZXZ d[ XV`Z VcY \V^c * edjcYh# I]ZgZ[dgZ! a^\]iZc^c\ VcY YZidm^[n^c\ [ddYh VgZ WZhi [dg i]ZhZ ^cY^k^YjVah# @Ve]Vh Vahd ]VkZ V iZcYZcXn id XVggn ZmXZhh lZ^\]i ^c i]Z WdYn VcY XVc hj[[Zg [gdb gZhe^" 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]V HZa[ Fj^o
IV`^c\ V 9dh]V Fj^o l^aa ]Zae ndj id YZiZgb^cZ ndjg jc^fjZ Xdchi^iji^dcVa bV`ZjeV\Z >c XdbeaZi^c\ V Ydh]V hZa["fj^o! e]nh^XVa igV^ih l^aa WZ i]Z bdhi dWk^djh id VchlZg# ;dg bZciVa igV^ih VcY WZ]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 ^c i]Z eVhi [Zl nZVgh# >[ bdgZ i]Vc dcZ fjVa^in ^h Veea^XVWaZ ^c ZVX] X]VgVXiZg^hi^X! X]ddhZ i]Z dcZ i]Vi applies the most. 9dh]V fj^ooZh XVc WZ [djcY dca^cZ Vi Ydh]Vfj^o#X]degV#Xdb and in the book :Vi"IVhiZ"=ZVa#
25
NutriiVedaâ&#x201E;˘ Program ÂŽ
Mindful Body Transformation
6eeZcY^m 8/ :miZcYZY 9^ZiVgn <j^YZa^cZh 7VaVcX^c\ ;ddYh Wn 9dh]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]! hlZZi ediVidZh0 ZVi 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^Y bdhi YV^gn0 adl"[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^dc ZmXZei bdaVhhZh
Drinks
Water with lemon or lime, fruit juice (especially sour), and herbal teas
=di! he^Xn Yg^c`h a^`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 ^c hbVaa fjVci^" ties; rice syrup, stevia
26
NutriiVeda™ Program ®
Mindful Body Transformation
6eeZcY^m 9/ ;6Fh >h Cjig^^KZYV ;96 VeegdkZY4
I]Z ;96 YdZh cdi egZ"VeegdkZ cjig^i^dcVa dg Y^ZiVgn hjeeaZbZcih WZXVjhZ i]Zn VgZ gZ\jaViZY Vh [ddYh cdi Ygj\h jcYZg i]Z 9^ZiVgn HjeeaZbZci =ZVai] VcY :YjXVi^dc 6Xi 9H=:6 d[ &..)# I]Z ;96 YdZh bdc^idg bVcj[VXijg^c\ egVXi^XZh VcY aVWZa^c\ [dg Xdbea^VcXZ# Og^^ YdZh jhZ bVcj[VXijg^c\ [VX^a^i^Zh i]Vi [daadl VcY are certified GMP (Good Manufacturing Practice).
L]n YdZh Og^^ `ZZe ^c[dgbVi^dc VWdji [dgbjaVh egdeg^ZiVgn4
To protect our formulas from becoming competitor “knockoffs,” we generally keep specific amounts and hdjgXZh d[ ^c\gZY^Zcih jhZY ^c djg egdYjXih Vh egdeg^ZiVgn ^c[dgbVi^dc# Og^^ eg^YZh ^ihZa[ dc egdk^Y^c\ i]Z WZhi product formulations available anywhere and will always strive to protect our competitive advantage.
>h Cjig^^KZYV aVXid"kZ\ZiVg^Vc [g^ZcYan4 NutriiVeda is casein free and gluten free.
=dl hddc l^aa > hiVgi hZZ^c\ gZhjaih4
6h l^i] Vcn cjig^i^dcVa hjeeaZbZci! gZhjaih l^aa kVgn Wn jhZg# =dlZkZg! ^i ^h Xdbbdc id WZ\^c hZZ^c\ gZhjaih in as little as two weeks.
6gZ i]ZgZ Vcn `cdlc Ygj\ ^ciZgVXi^dch4
I]ZgZ VgZ cdcZ `cdlc# =dlZkZg! ^cY^k^YjVah iV`^c\ egZhXg^ei^dc bZY^XVi^dc h]djaY Xdchjai i]Z^g e]nh^X^Vc before taking.
>h i]Z egdYjXi hV[Z [dg ldbZc l]d VgZ egZ\cVci dg aVXiVi^c\4 The product is not recommended for pregnant or lactating women.
>h ^i edhh^WaZ id XdchjbZ idd bjX] d[ i]^h egdYjXi4
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.
>h i]Z egdYjXi \ajiZc [gZZ4 Yes.
>h i]Z egdYjXi @dh]Zg4
The product is not certified kosher at this time; however, there are plans to receive this certification in the future.
6gZ i]ZgZ Vcn hX^Zci^ÒX hijY^Zh WZ^c\ YdcZ kVa^YVi^c\ i]^h cZl egdYjXi4
Currently, the product is undergoing preliminary scientific research with human clinical studies planned to WZ\^c ^c ;Vaa '%%.#
27
NutriiVeda™ Program ®
Mindful Body Transformation
6gZ i]ZgZ Vcn Y^hZVhZ gZaViZY XdcigV^cY^XVi^dch4
I]ZgZ VgZ cd `cdlc Y^hZVhZ gZaViZY XdcigV^cY^XVi^dch# =dlZkZg! eVi^Zcih dc WaddY i]^cc^c\ bZY^XVi^dch! Y^VWZi^X bZY^XVi^dch! dg B6D> Vci^"YZegZhhVcih h]djaY Xdchjai i]Z^g e]nh^X^Vch WZ[dgZ jh^c\#
L]Vi ^h i]Z h]Za[ a^[Z d[ i]Z egdYjXi4 Two years.
>h i]Z egdYjXi iZhiZY [dg ]ZVkn bZiVah VcY eZhi^X^YZh4
Yes, both individual ingredients and the finished product are tested for heavy metals, herbicides, and pesticides.
>h i]Z egdYjXi dg\Vc^X4
I]Z egdYjXi ^h Vaa cVijgVa VcY bVYZ l^i] hZkZgVa dg\Vc^X ^c\gZY^Zcih! Wji ^i ^h cdi XZgi^ÒZY JH96 dg\Vc^X Vi this time. The product is tested to make sure it is free of pesticides and other synthetic contaminants.
6gZ i]ZgZ Vcn edhh^WaZ h^YZ Z[[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.
>h i]Z XdciV^cZg gZXnXaVWaZ4
NZh! i]Z XdciV^cZg ^h bVYZ [gdb =9E: ' eaVhi^X#
9dZh ]ZVi dg ]jb^Y^in YZ\gVYZ i]Z egdYjXi4
As with all sealed foods and products, heat and humidity may degrade and spoil the product sooner than the hiViZY Zme^gVi^dc YViZ#
6gZ i]ZgZ Vcn egZhZgkVi^kZh ^c i]Z egdYjXi4
Cd! i]Z egdYjXi ^h &%% cVijgVa VcY YdZh cdi XdciV^c Vcn Vgi^ÒX^Va egZhZgkVi^kZh#
>h i]Z egdYjXi cji VcY igZZ"cji [gZZ4
Yes, the product is free of ingredients from these families.
9dZh i]^h egdYjXi gZeaVXZ di]Zg k^iVb^c$b^cZgVa hjeeaZbZcih4
Cjig^^KZYV XdciV^ch &%% d[ bVcn YV^an gZXdbbZcYZY k^iVb^ch VcY b^cZgVah# >[ ndj VgZ jcYZg i]Z XVgZ d[ 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]Z 7dYn BVhh >cYZm 7B> ! ^h i]Z bZVhjgZbZci i]Vi XdbeVgZh V eZghdcÉh lZ^\]i VcY ]Z^\]i id YZiZgb^cZ the overall fitness of the individual. BMI calculation does not actually measure percentage of total body fat, Wji ^i ^h V idda jhZY id Zhi^bViZ l]Vi ^h Xdch^YZgZY V ]ZVai]n lZ^\]i WVhZY dc V eZghdcÉh ]Z^\]i# BMI is currently the most widely used body weight diagnostic tool. It is primarily implemented to identify dWZh^in egdWaZbh# 6ai]dj\] i]Z WdYn bVhh ^cYZm ^h Vc VXXjgViZ gZegZhZciVi^dc d[ lZ^\]i XdbeVgZY id ]Z^\]i! ^i ^h cdi Xdch^YZgZY VXXjgViZ id YZiZgb^cZ dWZh^in VcY \ZcZgVa WdYn ]ZVai]# I]Z WdYn bVhh ^cYZm lVh ^ckZci" ZY ^c i]Z b^Y"&.%%h Wn 6Ydae]Z FjZiZaZi Yjg^c\ ]^h hdX^Va e]nh^Xh gZhZVgX]#
7dYn BVhh >cYZm IVWaZ Id jhZ i]Z iVWaZ! ÒcY ndjg Veegdeg^ViZ ]Z^\]i ^c i]Z ]Z^\]i Xdajbc# BdkZ VXgdhh i]Z gdl id ndjg Veegdm^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
®
7dYn BVhh >cYZm IVWaZ 8dci^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\ id i]Z C=A7> \j^YZa^cZh! VhhZhhbZci d[ dkZglZ^\]i ^ckdakZh jh^c\ i]gZZ `Zn bZVhjgZh/ WdYn bVhh ^cYZm 7B> lV^hi X^gXjb[ZgZcXZ! VcY g^h` [VXidgh [dg Y^hZVhZh VcY XdcY^i^dch VhhdX^ViZY l^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^ViZY Y^hZVhZh#
30
NutriiVeda™ Program ®
Mindful Body Transformation
L]Vi ^h Ndjg G^h`4 &# 7dYn BVhh >cYZm 7B> 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: >i bVn dkZgZhi^bViZ WdYn [Vi ^c Vi]aZiZh VcY di]" ers who have a muscular build. >i bVn jcYZgZhi^bViZ WdYn [Vi ^c daYZg eZghdch and others who have lost muscle mass. JhZ i]Z 7B> XVaXjaVidg dg iVWaZh id Zhi^bViZ ndjg idiVa 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]Zg G^h` ;VXidgh Besides being overweight or obese, there are additional risk factors to consider.
]^\] WaddY egZhhjgZ ]neZgiZch^dc ]^\] A9A X]daZhiZgda ÆWVYÇ X]daZhiZgda adl =9A X]daZhiZgda Æ\ddYÇ X]daZhiZgda ]^\] ig^\anXZg^YZh ]^\] WaddY \ajXdhZ hj\Vg [Vb^an ]^hidgn d[ egZbVijgZ ]ZVgi Y^hZVhZ e]nh^XVa ^cVXi^k^in X^\VgZiiZ hbd`^c\
4. Assessment ;dg eZdeaZ l]d VgZ Xdch^YZgZY dWZhZ 7B> \gZViZg i]Vc dg ZfjVa id (% dg i]dhZ l]d VgZ dkZglZ^\]i 7B> 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[ dc i]Z hXVaZ! VcY gZXdgY Wdi] ndjg XjggZci lZ^\]i VcY ndjg \dVa lZ^\]i ^c i]Z WdmZh WZadl# Current Weight
Goal Weight
CZmi! lgVe i]Z bZVhjg^c\ iVeZ VgdjcY ndjg lV^hi dg ]^e a^cZ! l]^X]ZkZg ^h aVg\Zg! VcY gZXdgY ndjg XjggZci b^YhZXi^dc h^oZ ^c i]Z Òghi Wdm# A^hi ndjg \dVa b^YhZXi^dc h^oZ ^c i]Z hZXdcY Wdm# Current Midsection
Goal Midsection
>c i]Z Òghi Wdm! lg^iZ ]dl bVcn YVnh eZg lZZ` ndj XjggZcian ZmZgX^hZ VcY ]dl bVcn b^cjiZh ndj ZmZgX^hZ eZg YVn# >c i]Z hZXdcY Wdm! lg^iZ Ydlc ndjg \dVah [dg Wdi] d[ i]ZhZ# Current Exercise
Goal Exercise
8]ddhZ Vi aZVhi (Ä* di]Zg VgZVh d[ ]ZVai] i]Vi ndj ]deZ id ^begdkZ# Lg^iZ i]Zb Ydlc ^c i]Z Di]Zg =ZVai] <dVah Wdm# HdbZ ZmVbeaZh ^cXajYZ [dXjh^c\ dc WZiiZg haZZe! gZYjX^c\ higZhh! ^begdk^c\ Y^\Zhi^dc! dg ^begdk^c\ ndjg XdbeaZm^dc#
Other Health Goals
32