The Vata Diet - A Winter Grocery List(November- February)Why Eat Seasonally? When we adjust our diet and lifestyle to match the season, health promoting digestive microbes dramatically change. Winter microbes support balanced immunity, digestion, mood, energy, blood sugar, weight, sleep – and much more. Winter is also associated with the qualities of . To stay balanced, focus on food and activities that are warm, moist, heavy and oily. To Stay Strong and Healthy: Follow our Winter Grocery List below for foods and tips that are the most nourishing during the cooler and dryer Vata months of winter. Start your day with 1- 2 capsules each of Ashwagandha and Turmeric. Children take 1 of each. To keep your ears lubricated and thus prevent infections, place a few drops of warm Lymphatic Massage Oil in each ear. Get your vitamin D levels checked with a blood test. Take our Digestive Health Quiz to boost your immunity. Daily Routines (Dinacharya) for Winter: Self- massage with warm Lymphatic Massage Oil or raw sesame oil. Always follow with Nasya. Perform Nasya by applying a few drops of Nasya Oil into each nostril and inhaling deeply. Signs of Excess Vata During Winter: Occasional insomnia, stress, worry, occasional constipation, colds and flus, joint pain. If you experience some of these signs, schedule a consult and follow the above guidelines for a balanced Winter! Winter Grocery List. Eat more foods that are Sweet, Sour, Salty / Heavy, Oily, Moist, Hot: such as soups, stews, root veggies, steamed veggies, warm herbal teas. ![]() Favor warm, moist, oily cooked foods. Eat less foods that are Pungent (Spicy), Bitter, Astringent / Light, Cold, Dry: such as salads, smoothies, cold foods and beverages, crackers, chips, salsa. ![]() Eat more fat and protein. Add ghee, avocado, sesame oil or olive oil to your grains and soups. Eat larger quantities of food, that you can comfortably digest. ![]() ![]() Curious about a food not on this list? If it has 2 of the 3 winter tastes (sweet, sour and salty), it is balancing. Prepare it in a way that is moist, oily, heavy and/or warm, such as cook it in a soup with ghee, or steam it then drizzle it with olive oil. A note about regional climates and eating locally: These foods have qualities that are helpful for balancing Winter (Vata), even if they are not local or seasonal in your region. If you want to really go for it, you can eat only local foods, but you don’t have to. ![]() Simply stay tuned to the climate changes in your area and adjust accordingly, day by day. Soon it will become easy and natural for you as you experiment and listen to your body. Our Ayurvedic seasonal lists classify foods from around the world, as well as locally, according to the qualities needed to balance the extremes of that season. Foods harvested today do not always represent the season that they were originally harvested. Even if a food on the list is not harvested in one’s region during that season – or never grow in one’s region – their qualities are still balancing. Many people appreciate the variety that the lists offer as eating locally in many climates would be too limiting for most modern palates. Choose Organic and non- GMO when possible. Eat more of your favorite foods from this list.*An asterisk means that this food is a Winter Superfood. If you like it, eat more of it. Though these are not the only items you can eat, they are the most beneficial foods for this season. VEGETABLESCook all vegetables and add a healthy oil, such as ghee, and warming spices. ![]() Favor root vegetables: Artichokes, hearts*Avocadoes*Beets*Brussels Sprouts*Carrots*Chilies. Corn. Fennel. Eggplant, cooked*Garlic. Ginger. Hot Peppers. Leeks. Okra. Onions. Parsley. Potatoes, mashed*Pumpkins. Seaweed, cooked. Squash, Acorn*Squash, Winter*Sweet Potatoes*Tomatoes. Turnips. Winter Greens. ![]() WHOLE GRAINSMost grains are good. Best eaten warm, moist and with a healthy oil: *Amaranth. Buckwheat (moderation)Millet (moderation)*Oats*Quinoa. Rice*Rice, Brown. Rye (moderation)*Wheat. DAIRYAll dairy is good, ideally at room temperature or warm (such as boiled milk). Updated: September 5, 2015. This is the definitive paleo diet food list. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. Do you think diet is a 4-letter word? The Kaiser 3 day diet is another diet that claims massive weight loss in a short space of time. This diet claims that you can lose 10 pounds in three days. Eat more foods that are Sweet, Sour, Salty / Heavy, Oily, Moist, Hot: such as soups, stews, root veggies, steamed veggies, warm herbal teas. Based on Michael Rafael Moreno's 2011 book, "The 17 Day Diet: A Doctor's Plan Designed for Rapid Results," the regimen is purportedly built to help you shed pounds. The Flat Belly Diet revolves around monounsaturated fatty acids, which are thought to destroy belly fat while promoting fullness. Cycle 1 of the 17 Day Diet (also known as the Accelerate Cycle), is the first cycle in a total of four. Cycle 1 focuses on rapid weight loss by eating unlimited lean. ![]() Favor dairy products that are raw or vat- pasteurized.*Butter*Buttermilk*Cheese*Cottage cheese*Cream*Ghee*Kefir. Milk, not cold. Non- Dairy substitutes. Sour Cream. Yogurt. MEAT & FISHAll meat, eggs and fish are balancing.*Beef*Chicken*Crabs*Duck*Eggs*Fish, freshwater & ocean*Lamb*Lobster*Oysters*Pork*Shrimp*Turkey*Venison. ![]() LEGUMESSplit yellow mung lentils. Tempeh. NUTS & SEEDSMost nuts and seeds are good.*Almonds*Brazil Nuts*Cashews. Coconuts*Filberts*Flax. Lotus Seed*Macadamias*Peanuts, raw*Pecans*Pinons*Pistachios. Sunflower*Walnuts. OILSMost (healthy) oils are good.*Almond*Avocado*Coconut*Flax*Mustard*Olive*Peanut*Safflower*Sesame. Sunflower. FRUITSFavor sweet, sour or heavy fruits. Eat fruit separately from other foods. Serve warm. Apples, cooked. Apricots*Bananas. Blueberries. Cantaloupe, with lemon. Cherries. Coconuts, ripe. Cranberries, cooked*Dates*Figs*Grapefruit*Grapes. Guava*Lemons*Limes*Mangoes. Nectarines*Oranges*Papayas. Peaches. Pears, ripe*Persimmons. Pineapples. Plums. Strawberries*Tangerines. SPICESMost warming spices and herbs are good.*Anise*Asafetida*Basil. Bay Leaf*Black Pepper. Caraway*Cardamom. Cayenne. Chamomile*Cinnamon. Clove. Coriander*Cumin. Dill*Fennel. Fenugreek. Garlic*Ginger. Horseradish. Marjoram. Mustard. Nutmeg. Oregano. Peppermint. Poppy Seeds. Rosemary*Saffron. Sage. Spearmint. Tarragon. Thyme*Turmeric. SWEETENERSMost natural whole foods sweeteners, in moderation. Honey – Raw*Maple Syrup*Molasses. Sugar, Raw*Rice Syrup. HERB TEASChoose warming and/or calming teas.*Cardamom*Chamomile*Cinnamon*Cloves*Ginger*Orange Peel. BEVERAGESFavor warm- hot drinks that are low in caffeine and alcohol. Alcohol (moderation)Black Tea (moderation)Coffee (moderation)Water (warm or hot)CONDIMENTSFavor sweet, sour and salty tastes: Carob. Dulse. Fermented foods. Lemon or Lime. Mayonnaise. Pickles*Salt. Vinegar*An asterisk means that this food is a Winter Superfood. If you like it, eat more of it. Join Dr. John Douillard and thousands of others for The 3- Season Diet Challenge. This challenge takes you through a year of eating seasonally with month- to- month support and guidance. Nature provides the ideal harvest for each season to keep you strong, healthy, energized and focused. New research suggests that our gut microbes are meant to change seasonally by the foods we eat. Seasonal microbes optimize digestion, mood and immunity.
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