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The YOGA OF WEIGHT LOSS
7 –week Metabolic Recalibration & Weight
Management Program
Lesson Four:
Eating for your
Dosha type
The Yoga of Weight Loss: Lesson 4
As a culture, we are more dependent on
convenience food rather than nutritious
food, and more interested in counting
calories and fat content, than about the
actual ingredients of what we are eating. Let
us remember that good food is nourishment,
medicine, and love. When it’s not, it is
poison.
The Yoga of Weight Loss: Lesson 4
vata
Vata (Space & Air)
Food to Moderate or
Eliminate
Excessive Salad
Dried fruit
Processed food
Overly caffeinated drinks
Carbonated drinks
Refined Sugar
Red Meat
Granola & Traditional
Granola Bars
Leftovers
Most Balancing Food
Cooked Root Vegetables
Cooked Leafy Greens
Warm milk, boiled first
Oats
“Lubricating” Food
Chicken & Fish
Roasted Nuts & Seeds
Natural sweeteners
Balancing Tastes
Tastes to Moderate
Sweet, Salty, & Sour
Bitter, Astringent, Pungent
The Yoga of Weight Loss: Lesson 4
pitta
Pitta (Fire & Water)
Food to Moderate or
Eliminate
Most Balancing Food
Spicy Food
Vinegar
Alcohol
Citrus Fruit
Excessive Nightshades
Leftovers
Red Meat
Highly Processed Food
Cooling Food (Watermelon,
cucumber, etc.)
Dried Fruit
Fresh Fruit (Stewed)
Fresh Vegetables
Roasted Seeds
Chicken
Turkey
Rice
Grain Proteins (Quinoa, etc.)
Balancing Tastes
Tastes to Moderate
Sweet, Bitter, Astringent
Sour, Salty, Pungent
The Yoga of Weight Loss: Lesson 4
kapha
Kapha (Water & Earth)
Food to Moderate or
Eliminate
Excessive Dairy
Red Meat, Pork, Lamb
Fried Food
High-Sugar Food
Unctuous Food
Excessive Oils & Oily
Food
Nuts
Root Vegetables
Processed food
Leftovers
Most Balancing Food
Spicy Food
Salads
Dried Seeds
Light Flesh Foods (Fish)
Grain Protein (Amaranth,
Quinoa, Teff)
Dried Fruit
Corn (popped)
Best Tastes
Tastes to Moderate
Pungent, Bitter,
Astringent
Sweet, Sour, Salty
The Yoga of Weight Loss: Lesson 4
Food Balancing Program Index
Vata Balancing: Page 7-11
Pitta Balancing: Page 12-16
Kapha Balancing: Page 17-21
Vata/Pitta Balancing: Page 22-26
Vata/Kapha Balancing: Page 27-35
Pitta/Kapha Balancing: Page 36-41
The Yoga of Weight Loss: Lesson 4
Balancing Vata with Food
Since Vata is the combination of Space & Air, the lightest of the five elements, and
possesses the qualities of light, dry, and cold, the best diet for Vatas consists of
food that is warm, heavy, and moist, and warm in quality.
Please note that food listed as “Most Balancing” can be eaten without reservation
on a daily basis.
Foods listed as “In Moderation” can be eaten in small portions fairly often, or in
moderate portions once or twice a week.
Foods listed as “Avoid” may be eaten on rare occasions – our long term habits
determine our health.
Remember, moderation is key – follow the 80/20 rule: Eat food which fully supports
Vata balance 80% of the time, and for the other 20% of the time, relax your diet a
little.
The Yoga of Weight Loss: Lesson 4
Vata Food Program
Tastes
Best: Sweet, Salty, Sour
Avoid: Bitter, Astringent & Pungent
Grains – Best to eat the following grains either cooked or in yeast-free bread (small amounts of yeast breads are
only ok in moderation).
Best: Amaranth, oats (cooked) quinoa, rice (white or brown), wheat
Moderation: Barley, millet.
Avoid: Buckwheat, corn flour (chips, bread, tortillas) dry oats (granola), polenta, & rye.
Dairy – Best to use organic or raw dairy products whenever available. Milk should be boiled for 4 minutes and taken
warm with a small amount of ginger and cardamom.
Best: Butter, milk, buttermilk, kefir, sour cream, and fresh yoghurt
Moderation: Hard cheeses
Avoid: Ice cream & frozen yoghurt
Sweeteners – Moderation is important when using sweeteners, as overuse of even the best sweeteners increases
Vata
Best: Raw and uncooked honey only, jaggery (raw sugar), maltose, maple syrup, molasses, rice syrup, succanat
Moderation: Date sugar & grape sugar
Avoid: Brown sugar & white sugar
Oils
Best: Almond, ghee, olive, & sesame
Moderation: Avocado, castor, coconut, flaxseed, mustard, olive peanut & sunflower
Avoid: Safflower
The Yoga of Weight Loss: Lesson 4
Vata Food Program
Fruits – Sweeter, (& always ripe) fruits are best.
Best: Baked apples, apricots, avocadoes, bananas (ripe), raspberries, blackberries, all
melons, cherries, coconut, cranberry sauce, dates (not dried), fresh figs, grapefruit, grapes,
lemons, mangoes, nectarines, oranges, papaya, peaches, pears, persimmons, pineapple,
plums, raspberries, strawberries (ripe) & tangerines
Moderation: Apples (sour apples are best) & pomegranate
Avoid: Dried fruits of any kind & cranberries.
*=Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.
Vegetables – Cooked vegetables are the best for Vata, as they are easier to digest.
Best: Avocado, beets, carrots (not as juice) leeks, mustard greens, okra, onions (well cooked)
parsnips, shallots, acorn squash, sweet potatoes, tomatoes & water chestnuts.
Moderation: Broccoli, cauliflower, celery, corn, cucumber, eggplant, green beans, kale,
medium chilies and hot peppers, mushrooms, potatoes, radishes, seaweed, spinach, sweet
peas & zucchini
The following may be eaten uncooked with a creamy or oily dressing:
Lettuce, spinach and leafy greens (occasional use only with a spicy and heavy dressing).
Avoid: Alfalfa sprouts, artichokes (unless served with butter and lemon sauce), asparagus,
bean sprouts, Brussels sprouts, cabbage (even cooked) raw vegetables & snow peas.
The Yoga of Weight Loss: Lesson 4
Vata Food Program
Nuts and seeds – Lightly roasted nuts are best. Dry roasted should be avoided. Salted nuts
are fine. Nut butters are highly recommended with the exception of peanut butter.
Best: Almonds.
Moderation: Cashews, filberts, pecans, pinon, pistachios, pumpkin seeds, sesame seeds,
sunflower seeds, and any other nuts not mentioned.
Avoid: Peanuts.
Meats – If you choose to eat meats, limit consumption to 2-3 times a week. Meat soups can
be particularly nourishing during convalescence.
Best: Chicken & turkey (dark meat), beef, duck, eggs, fresh water fish, lamb, pork, seafood &
venison.
Moderation: Chicken & turkey (white meat) & shellfish.
Legumes – All legumes should be taken with spices to aid in digestion. Soaking beans before
cooking them also aid in digestion and prevent excess gas – optimal soaking should be 2
days.
Best: Mung beans.
Moderation: Tofu & hummus.
Avoid: Aduki beans, black beans, chickpeas, fava beans, kidney beans, lentils, Mexican
beans, navy beans, pinto beans & soybeans (except tofu and soy milk)
The Yoga of Weight Loss: Lesson 4
Vata Food Program
Spices – When using spices, the overall degree of spiciness and flavor is more important than
individual spices. Some spices that appear in the “Moderation” category may be used if
balanced with other spices from the “Most Balancing” list. For Vatas, food should be only
moderately spiced and never very hot or bland.
Best: Anise, basil, bay leaf, caraway, cardamom, catnip, clove, cumin, dill, fennel, fenugreek,
garlic, ginger (fresh), marjoram, mustard, nutmeg, oregano, pepper, peppermint, poppy seeds,
rosemary, saffron, sage, spearmint, thyme & turmeric
Moderation: Cilantro, ginger (dry) horseradish, mustard (hot), & parsley
Condiments.
Best: Mayonnaise & vinegar
Moderation: Tomato Ketchup
Avoid: Carob & chocolate
Beverages.
Best: 3 or 4 cups of room temperature or warm water per day. Spicy teas (to help digestion)
such as chamomile, cinnamon, clove & ginger.
Moderation: Diluted fruit juices.
Avoid: All alcohol, black tea, carbonated mineral water, coffee, fruit juices & ALL soft drinks.
The Yoga of Weight Loss: Lesson 4
Balancing Pitta with Food
Since Pitta is the combination of Fire & Water, the two most transformative of the
five elements with qualities of hot, moist & light, the recommended diet will
comprise of foods which are slightly heavy, dry & cool in quality.
Please note that foods listed as “Best” can be eaten without reservation on a daily
basis.
Foods listed as “in Moderation” can be eaten in small portions fairly often or in
moderate portions once or twice a week.
Foods listed as “Avoid” can be eaten on rare occasions – long term habits
determine ones health.
Remember, moderation is key – follow the 80/20 rule: Eat food which is supporting
you 80% of the time, and 20% of the time, relax your diet a little.
The Yoga of Weight Loss: Lesson 4
Pitta Food Program
Tastes
Best: Sweet, Bitter and Astringent.
Avoid: Pungent (hot), Sour and Salty.
Grains – it is best to eat the following grains as cooked or in yeast-free bread. Small amounts of yeast
breads are ok in moderation. Grains should makeup a large portion of the diet.
Best: Barley, white basmati rice, millet, oats, white rice, wheat & whole wheat.
Moderation: Brown rice (only in acute Pitta conditions, otherwise can be used often).
Avoid: Buckwheat, corn flour (chips, bread and tortillas).
Dairy – it’s best to use organic or raw dairy products when available. Milk should be taken warm with a
small amount of ginger and cardamom.
Best: Unsalted butter, cottage cheese, cream cheese, ghee & milk.
Moderation: Hard, non-salted cheeses.
Avoid: Buttermilk, salted cheeses, sour cream, kefir, cultured milks, yoghurt.
Sweeteners
Best: Maltose, maple syrup & rice syrup.
Moderation: Dextrose, fructose, honey & table sugar.
Avoid: Molasses & raw sugar.
Oils
Best: Ghee & olive oil.
Moderation: Avocado, canola, corn, coconut, soy & sunflower.
Avoid: Almond, castor, flaxseed, margarine, peanut, safflower & sesame
The Yoga of Weight Loss: Lesson 4
Pitta Food Program
Fruits – Sweet and ripe fruits are best. Avoid sour fruits.
Best: Apples, avocadoes, bananas (ripe), blackberries, cantaloupe*, cherries, coconut,
cranberries, dates, dried fruits, figs, grapes, lemons, limes, nectarines, pineapple, prunes,
raisins, raspberries & strawberries.
Moderation: Apricots, bananas (very ripe only), cherries, grapefruit, oranges & pineapple.
Avoid: All sour fruits of any kind; oranges (mandarin), sour pineapple, sour plums, papaya,
olives, tangerines and all unripe fruit
*=Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.
Vegetables – Vegetables are best eaten fresh. Vegetables should be cooked in the winter or if
the digestion is weak. Vegetables should be eaten raw in the summer if digestion is strong.
Fresh green vegetable juices are very good to pacify Pitta. In conditions of arthritis,
nightshades should be avoided.
Best: Alfalfa sprouts, artichoke, asparagus, bean sprouts, bell peppers, bitter melon, broccoli,
Brussels sprouts, cabbage, carrots, cauliflower, celery, cilantro, cress, cucumber, green
peppers, kale, leafy greens, lettuce, mushrooms, well cooked onions, peas, pumpkin,
seaweed & squash.
Moderation: Avocado, beets, well cooked garlic, corn, parsley, spinach, sweet potatoes,
yellow and vine-ripened tomatoes.
Avoid: Chilies, hot peppers, mustard greens, radishes, raw onion, tomato paste, tomato
sauce and any hot or pungent vegetables.
The Yoga of Weight Loss: Lesson 4
Pitta Food Program
Nuts and seeds
Best: Coconut, sunflower & pumpkin seeds.
Moderation: Pinon nuts & sesame seeds.
Avoid: Almonds, Brazil nuts, cashews, filberts, macadamia nuts, pecans,
pistachios, peanuts, and any other nut not mentioned.
Meats – If you choose to eat meats, limit consumption to 2-3 times a week. Meat
soups can be particularly nourishing during convalescence.
Best: Chicken, egg whites, fresh water fish (trout) & turkey.
Moderation: Beef, duck, egg yolk, lamb, pork, seafood, venison & any other red
meat.
Legumes – All legumes should be taken with spices to aid in digestion. Soaking
beans before cooking them also aid in digestion and prevent excess gas – optimal
soaking should be 2 days.
Best: Black lentils, chickpeas, mung beans, split peas, soy beans (soy products) &
tofu.
Moderation: Aduki beans, kidney beans, navy beans & pinto beans.
Avoid: Red and yellow lentils.
The Yoga of Weight Loss: Lesson 4
Pitta Food Program
Spices – When spicing, the overall spiciness is more important that individual spices. Even some
“Moderation” spices can be used if balanced with other spices on the “Best” list. For Pitta, food
should be mild to moderately spiced and never very hot or bland.
Best: Cardamom, catnip, coconut, coriander, dill, fennel, lemon verbena, peppermint, saffron,
spearmint & turmeric.
Moderation: Bay leaf, basil, black pepper, caraway, cinnamon, cumin, ginger (fresh) oregano,
rosemary & thyme.
Avoid: Anise, asafoetida, calamus, cayenne pepper, cloves, fenugreek, raw garlic, ginger (dry)
horseradish, hyssop, marjoram, mustard seeds, nutmeg, poppy seeds, sage, star anise
Condiments.
Best: Carob sweeteners with the best sweeteners previously noted
Moderation: Mayonnaise, sweet mustards
Avoid: Chocolate, salt, vinegar
Beverages.
Best: 5 cups of water per day. Milk, wheatgrass juice. Bitter & astringent herbs, such as alfalfa,
chicory, dandelion, hibiscus & strawberry leaf – these can be found in Pero, Inka & caffix.
Moderation: Chai or black tea, diluted fruit juice with one-half cup of water
Avoid: All alcohol, carbonated water, coffee, spicy herb teas, tomato juice, sweet fruit juices, soft
drinks
The Yoga of Weight Loss: Lesson 4
Balancing Kapha with Food
Since Kapha is the combination of Water & Earth, the two densest of the five
elements with qualities of heavy, moist & cold, the recommended diet will comprise
of foods which are light, dry & warm in quality.
Please note that foods listed as “Most Balancing” can be eaten without reservation
on a daily basis.
Foods listed as “In Moderation” can be eaten in small portions fairly often or in
moderate portions once or twice a week.
Foods listed as “Avoid” can be eaten on rare occasions – long term habits
determine ones health.
Remember, moderation is the key – follow the 80/20 rule: 80% of the time eat food
which supports your balance, and 20% of the time, relax your diet a little.
The Yoga of Weight Loss: Lesson 4
Kapha Food Program
Tastes
Best: Pungent, bitter & astringent.
Avoid: Sweet, Sour & Salty.
Grains: Toasted breads are very good, as they are drier.
Best: Amaranth, barley, basmati rice, buckwheat, corn flower & quinoa.
Moderation: Millet & Rye.
Avoid: Oats, long and short grain rice (white or brown), wheat & whole wheat.
Dairy: It’s best to use organic or raw dairy products when available. Milk should be taken warm with
a small amount of ginger and cardamom.
Best: Goat milk, skim milk & soy milk.
Avoid: Butter, buttermilk, cheese, cream, cottage cheese, ice cream, sour cream & yoghurt.
Sweeteners
Best: Raw honey only – honey that is older that 6 months is best. One can store honey is older
honey cannot be found.
Avoid: Fructose, maple syrup, molasses, raw sugar, white & brown sugar.
Oils: Use only oils in small amounts only. Even the best oils, if overused, will increase Kapha.
Best: Canola, corn, flaxseed, mustard, safflower, soy & sunflower.
Avoid: Almond, avocado, castor, coconut, olive, peanut & sesame.
The Yoga of Weight Loss: Lesson 4
Kapha Food Program
Fruits
Best: Dried fruits are best, as they are not too sweet. Apples, cherries, cranberries, grapefruit,
pomegranate, prunes & raisins.
Moderation: Apricots, lemon, lime, papaya & pineapple.
Avoid: Sweet fruits; avocado, bananas, berries (raspberries, blackberries, blueberries, strawberries)
cantaloupe, coconut, dates, figs, grapes, mango, melons, pineapple, oranges, peaches, pears, persimmons,
plums, tangerines & watermelons.
Vegetables: Vegetables are best eaten raw in the summer and cooked the rest of the year and during times
of difficulty. In general, vegetables are good even from the ”Avoid” group, if eaten in small amounts.
Best: Alfalfa sprouts, artichoke, asparagus, green beans, bell peppers, broccoli, Brussels sprouts, cabbage,
cauliflower, celery, cilantro, chilies, corn, green peppers, kale, hot peppers, leafy greens, lettuce,
mushrooms, onions, potatoes, radish spinach, rutabagas, turnips, pumpkin, seaweed, squash
Moderation: Mushrooms & tomatoes
Avoid: Beets, cucumber, eggplant, okra, sweet potatoes, water chestnuts, zucchini & all squash.
Nuts and seeds
Best: Sunflower & pumpkin seeds.
Moderation: Sesame seeds.
Avoid: Almonds, Brazil nuts, cashews, coconuts, filberts, lotus seeds, macadamia nuts, pecans, pistachios,
peanuts, & walnuts.
The Yoga of Weight Loss: Lesson 4
Kapha Food Program
Meat – If you choose to eat meat, limit consumption to 2-3 times a week. Meat soups can be
particularly nourishing during convalescence. However, Kapha individuals can thrive as vegetarians
Best: Chicken and turkey (dark meat only), fresh water fish & rabbit
Moderation: Eggs
Avoid: Beef, duck, lamb pork, seafood, shellfish & venison
Legumes – All legumes should be taken with spices to aid in digestion. Soaking beans before
cooking them greatly helps digestion and prevents excess gas – optimal soaking should be 2 days.
Best: mung beans, red lentils, split peas, soy beans
Moderation: Aduki beans, black beans, black gram, fava beans, kidney beans, lima beans & pinto
beans.
Avoid: Black lentils & chickpeas
Spices – When spicing, the overall spiciness is more important that individual spices. Even some
“Avoid” spices can be used if balanced with other spices on the “Balancing” list. For Kaphas, food
should spiced hot and never bland.
Best (most balancing for Kaphas): Anise, basil, ay leaf, black pepper, calamus, chamomile,
caraway, cardamom, catnip, cayenne, cinnamon, cloves, coriander, cumin, dill, fennel, fenugreek,
garlic, ginger, horseradish, hyssop, marjoram, mustard, nutmeg, oregano, peppermint, poppy seeds,
rosemary, saffron, sage, spearmint, star anise, thyme, turmeric, & any other hot spices not
mentioned
Avoid: Salt
The Yoga of Weight Loss: Lesson 4
Kapha Food Program
Condiments.
Best: Ketchup & vinegar
Avoid: Mayonnaise & salt.
Beverages.
Best: 2 glasses of spring water per day in cool weather and three in hot weather
unless doing extremely
vigorous exercise and sweating. Herb teas (spicy & bitter), cranberry juice, green
vegetable & wheatgrass juice.
Moderation: Carbonated mineral water, coffee & tea
Avoid: Apple juice, carrot juice, orange juice & soft drinks.
The Yoga of Weight Loss: Lesson 4
Balancing Vata & Pitta through food
Since Vata is the combination of space & air, the two lightest of the five elements
with qualities of light, dry & cold, Pitta is the combination of fire & water, the two
most transformative of the five elements, they have qualities of cold, hot, dry, moist,
light & heavy the recommended diet will comprise of foods which are slightly heavy,
moist, slightly heavy & warm in quality.
Please note that foods listed as “Best” can be eaten without reservation on a daily
basis.
Foods listed as “In Moderation” can be eaten in small portions fairly often or in
moderate portions once or twice a week.
Foods listed as “Avoid” can be eaten on rare occasions – long term habits are what
determine our health.
Remember, moderation is the key – follow the 80/20 rule: Eat food which is
supporting you 80% of the time, and 20% of the time, relax your diet a little.
The Yoga of Weight Loss: Lesson 4
Vata/Pitta Food Program
Tastes
Best: Sweet.
Small Amounts: Astringent & Sour.
Worst Tastes: Salty, Pungent & Bitter
Grains – These may be eaten as a cooked grain or as unyeasted bread
Best: Amaranth, Basmati Rice, Cooked Oats, Quinoa
Moderation: Barley, Millet, Brown & White Rice, Rye, Wheat
Avoid: Buckwheat, Corn Flower products, Dry Oats (granola)
Dairy – It's best to use organic milk products when ever possible. Milk can be taken with a small amount Ginger and
Cardamom Best: Butter, Cottage Cheese, Cream Cheese, Ghee & whole Milk
Moderation: Buttermilk, hard non-salted cheeses, Kefir, Sour Cream, Yoghurt
Avoid: Ice Cream, Frozen Yoghurt
Sweeteners – Moderate use of sweeteners are preferred, as bodies with the Vata/Pitta constitutions tend to
metabolize sugars into fats.
Best: Fresh Honey (unheated) Maltose, Maple Sugar, Maple Syrup, Stevia
Moderation: Date Sugar, Dextrose, Fructose, Jaggery, Molasses, Sucanut
Avoid: White Refined Sugar
Oils – Oils should generally be used abundantly if the skin is dry.
Best: Avocado, Coconut, Ghee, Olive Oil & Sunflower oil
Moderate: Almond, Castor, Corn, Flaxseed, Sesame & Soy
Avoid: Canola, Lard, Margarine, Mustard, Peanut & Safflower
The Yoga of Weight Loss: Lesson 4
Vata/Pitta Food Program
Fruits – Fruit are best when they are well ripened and sweet. This will bring balance to both doshas. In general, due
to their lightness, fruit should be consumed in moderation.
Best: Apricots, Avocados, Bananas, Blackberries, Blueberries, Cantaloupe*, Coconut, Dates, Digs, Jujube (cooked)
Grapes, Lemons. Limes, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Persimmons, Plums,
Pomegranates, Prunes, Raisins, Raspberries, Strawberries, Watermelon
Moderation: Apples, Cherries, Cranberries, Grapefruit, Sweet Pineapple, Tangerines.
Avoid: Jujube, Olives, Sour Oranges, Sour Papaya, Sour Pineapple, & Sour Plums.
*Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.
Vegetables – Cooked vegetables are best as they are more nourishing. Raw salads are preferable in the summer,
but not during the colder, dryer months.
Best: Artichokes, Asparagus, Avocado, Bean Sprouts, Carrot, Cauliflower, Celery, Cilantro, Cucumber, Jerusalem
Artichokes, Kale, Leeks, Okra, Cooked Onion, Pumpkin, Seaweed, Squash (Acorn, Winter, Crookneck, Zucchini,
etc), Sunflower Sprouts & Tomato (vine Ripened).
Moderation: Alfalfa Sprouts,, Beets, Bell Pepper, Bitter Melon, Broccoli, Brussels Sprouts, Cabbage, Eggplant,
Green Beans, Lettuce (raw), Mushrooms, Mustard Greens, Parsley, Peas, Spinach, Sweet Potato, Sour Tomatoes
& Turnips.
Avoid: Cabbage, Chilies, Hot Peppers, Raw Onion, Tomato Paste and sauce
Nuts and seeds – These should be eaten lightly dry roasted to assist digestion and only very lightly salted Avoid
Nut butters
Best: Roasted Almonds, Coconut, Pine nuts, Pumpkin seeds. Sunflower Seeds
Moderation: Brazil Nuts, Cashews, Lotus Seeds, macadamia, Pecans, Pistachio.
Avoid: Peanuts
The Yoga of Weight Loss: Lesson 4
Vata/Pitta Food Program
Meats – Much research has been conducted that shows that plant-based diets are much more beneficial for
humans in preventing diseases, and in treating cancer. If meat is to be consumed, white meat is much
preferred over dark.
Best: Chicken, Egg Whites, Salmon & fresh water fish
High Moderation: Duck, Seafood, Venison
Avoid: Beef, Lamb, Turkey, Shellfish
Legumes - Beans should be taken with spices to aid in digestion. Soaking beans before cooking them also
aid in digestion and prevent excess gas – optimal soaking should be 2 days.
Best: Mung Beans, Chick peas, Split Peas, Yellow Lentils
Moderation: Adzuki Beans, Black Gram, Kidney Bean, Black Lentils, Navy Beans, Pinto Beans
Avoid: Fava Beans, Red Lentils, Soy Beans
Spices – Spices aid in digestion and absorption of nutrients, as well as add flavor. Be careful that the spices
consumed are not of excessive heat, which will greatly raise the fire element (Pitta), as this can lead to
excessive heat, hyperacidity and general aggravation
Best: Bay Leaf, Black Pepper, Caraway, Cardamom, Catnip, Chamomile, Cilantro, Cumin, Dill, Fennel,
Garlic Lemon Verbena, Peppermint, Rosemary, Saffron, Spearmint, Turmeric
Moderation: Anise, Basil, Cinnamon, Coconut, Fenugreek, Marjoram, Nutmeg, Oregano, Poppy Seeds,
Sage, Salt, Star Anise & Thyme.
Avoid: Asafetida, Calamus, Cayenne Pepper, Cloves, Horseradish, Marjoram, Mustards (hot), Horseradish
& Hyssop
The Yoga of Weight Loss: Lesson 4
Vata/Pitta Food Program
Condiments.
Best: Apple Cider Vinegar
Moderation: Carob & Mayonnaise
Avoid: Ketchup, Chocolate, Soy Sauce, Tamari & Vinegar
Beverages - These are best at room temperature or warmer, Avoid Ice-cold
drinks.
Best: Teas (Chamomile, Fennel, Licorice & Spice teas from the spice list) Water,
Water with lime, Warm Milk
Moderation: Carrot Juice (diluted), Fruit Juices (diluted) Naturally Flavored Juice
Beverages, Green Tea.
Avoid: Alcohol (although distilled alcohol in very high moderation), Coffee (both
Caffeinated & Decaffeinated) Soft Drinks (both Regular & Diet), Spicy Teas, Tomato
Juice & Green Vegetable Juices.
The Yoga of Weight Loss: Lesson 4
Balancing Vata/Kapha with Food
Since Vata is the combination of Space & Air, the two lightest of the five elements
with qualities of light, dry & cold, Kapha is the combination of Water & Earth, the
two densest of the five elements, they have qualities of cold, dry, moist, light &
heavy the recommended diet will comprise of foods which are slightly heavy, slightly
dry, slightly heavy & hot in quality.
Please note that foods listed as “Best” can be eaten without reservation on a daily
basis.
Foods listed as “in Moderation” can be eaten in small portions fairly often or in
moderate portions once or twice a week.
Foods listed as “Avoid” can be eaten on rare occasions – long term habits
determine ones health.
Remember, moderation is key – follow the 80/20 rule: Eat food which is supporting
you 80% of the time, and 20% of the time, relax your diet a little.
The Yoga of Weight Loss: Lesson 4
Vata/Kapha Food Program
Tastes
Best: Pungent & sour
Avoid: Sweet & bitter
Grains – it is best to eat the following grains as cooked or. Small amounts of dry bread may be
eaten.
Best: Amaranth, barley, basmati rice, brown rice, buckwheat, quinoa & wild rice
Moderation: Millet & rye.
Avoid: Corn flour (chips, bread and tortillas) dry oats (granola), rice (sticky, short or long grain) &
wheat
Dairy – it’s best to use organic or raw dairy products when available. Milk should be taken warm
with a small amount of ginger and cardamom.
Best: Buttermilk, ghee, milk (2%) & low-fat yoghurt.
Moderation: Kefir, sour cream &whole-milk yoghurt.
Avoid: Butter, cheeses, cottage cheese, Ice cream & frozen yoghurt.
Sweeteners – Moderation is important when using sweeteners, as overuse of even the best
sweeteners will eventually cause an imbalance.
Best: Honey.
Moderation: Jaggery, molasses & sucanat.
Avoid: Date sugar, dextrose, fructose, grape sugar, maltose, maple sugar, maple syrup, rice syrup &
white table sugar.
The Yoga of Weight Loss: Lesson 4
Vata/Kapha Food Program
Oils – Oils are very important and should be used abundantly if the skin is dry. They alleviate
dryness and are generally heavy and nourishing. Though generally heavier, the lighter oils will
not aggravate Kapha. Ghee should be used with warm spices
Best: Flax seed, ghee mustard & safflower.
Moderation: Almond, canola, castor, corn, margarine, olive, peanut, sesame & soy.
Avoid: Avocado, coconut, lard & sunflower.
Fruits – Fruits are best when they are sour and not overly ripened or sweet. These will bring
balance to both doshas. Due to their cooling effects on the body, they should be generally
taken in small amounts. Fruits that are listed as best may be consumed in larger amounts.
Fruits in general should not be a staple of the Vata/Kapha diet, but are all right for occasional
use.
Best: Apricots, grapefruits, lemon & papaya.
Moderation: Apples (baked is best), bananas (sour), blueberries, blackberries, cranberries,
cherries, lime, mango, oranges (sour), pineapple, plums (sour), pomegranate, prunes,
raspberries & tangerines.
Avoid: Avocado, banana (sweet) coconut, dates, figs, grapes (sweet), jujube, melons*
(watermelons & cantaloupe), oranges (sweet), nectarines, peaches, pears, persimmons,
plums (sweet), raisins, strawberries
*Cantaloupe melon should be eaten alone as a meal, and not mixed with other foods.
The Yoga of Weight Loss: Lesson 4
Vata/Kapha Food Program
Vegetables – Cooked vegetables are the best as they are easier to digest. However, occasionally raw vegetables
can be enjoyed, as long as there is no constipation or gas.
Best: Artichoke (with a spicy, oily dressing), beets, carrots, cauliflower, chili peppers, corn (fresh), green beans,
leeks, mung bean sprouts, mustard greens, onion, parsley, potato, radish, sunflower sprouts & tomato, cilantro,
corn, Jerusalem artichoke, leeks, okra, Onion (cooked), potato, pumpkin, seaweed, squash (acorn, winter,
crookneck, zucchini, etc), sunflower sprouts, vine ripened tomato
Moderation: Alfalfa sprouts, avocado, bell peppers, broccoli, Brussels sprouts, celery, cilantro, kale, lettuce,
mushrooms, okra, peas (green & snow) Swedes, seaweed, spinach, squash (zucchini & crookneck), Swiss chard,
turnips
Avoid: Asparagus, bitter melon, cabbage, cucumber, eggplant, Jerusalem artichokes, squash (acorn & winter)
sweet potato & yams
Nuts and seeds – These should be eaten lightly dry roasted to assist digestion and only very lightly salted, if at all.
Nut butters, except peanut butter, may also be eaten.
Best: Pumpkins seeds, sunflower seeds, pinon nuts (pine nuts).
Moderation: Filberts
Avoid: Almonds, brazil, Cashews, coconut, lotus seeds, macadamia, peanuts, pecans, pistachio walnuts
Meats – repeated research shows that diets that are meat free and more plant-based prevent many diseases, and
Ayurveda and Yoga emphasize a vegetarian diet primarily for spiritual reasons. For both reasons, it will be good for
omnivores to limit their intake of meat. Patients who are weak, however, can benefit from taking them as a soup
broth.
Best: None
Moderation: Chicken & turkey (dark meat), Fish (both fresh water and sea)
Avoid: Beef, duck, pork, lamb, shellfish
The Yoga of Weight Loss: Lesson 4
Vata/Kapha Food Program
Legumes – All legumes should be taken with spices to aid in digestion. Soaking beans before
cooking them also aid in digestion and prevent excess gas – optimal soaking should be 2 days.
Best: Mung beans, soy milk, tempeh & tofu.
Moderation: None
Avoid: Aduki beans, black beans, black gram, chickpeas, Fava beans, kidney beans, lentils (red,
yellow green & French), lima beans, navy beans, pinto beans, soybeans (except tofu and soy milk)
& split or dry peas.
Spices – Spices aid the digestion and absorption of nutrients and improve flavor. Warm and hot
spices are recommended for Vata/Kapha types. It is the overall effect of spicing that is the most
important and not the individual spice used. If food becomes too hot, it may contribute to further
dryness. Therefore, food should never be too spicy or too bland..
Best: Allspice, anise, asofoetida, basil, bay leaf, black pepper, caraway, catnip, cayenne, celery
seed, chamomile, clove, coriander, cumin, curry powder, dill, fennel, fenugreek, garlic, ginger,
horseradish, hyssop, lemon verbena, marjoram, mustard seed, nutmeg, oregano, paprika, parsley,
peppermint, poppy seeds, rosemary, saffron, sage, spearmint, star anise, tarragon thyme, turmeric
Moderation: Salt
Avoid: None
Condiments.
Best: Vinegar
Moderation: Tomato Ketchup, carob (with proper sweeteners), chocolate (with proper sweeteners)
Avoid: Mayonnaise
The Yoga of Weight Loss: Lesson 4
Vata/Kapha Food Program
Beverages – Beverages are best taken at room temperature or warm – not too hot. Never take iced drinks – even
in the summer.
Best: Chamomile tea, licorice tea, mint tea, spicy teas, pure water
Moderation: Sour fruit juices (cranberry, lemon, lime, pineapple, pomegranate ) & vegetable juices. Diluted fruit
juices are preferred.
Avoid: All alcohol, black tea, coffee (both decaffeinated and caffeinated), green tea, soft drinks, sweet fruit juices,
soft drinks (soda)
Fruits – Fruits are best when they are well ripened and sweet. This will bring balance to both doshas. In general,
due to their lightness, their intake should be consumed in moderation.
Best: Apricots, Avocados, Bananas, Blackberries, Blueberries, Cantaloupe*, Coconut, Dates, Digs, Jujube
(cooked), Grapes, Lemons. Limes, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Persimmons, Plums,
Pomegranates, Prunes, Raisins, Raspberries, & Strawberries
Moderation: Apples, Cherries, Cranberries, Grapefruit, Sweet Pineapple, Tangerines, Watermelon
Avoid: Dry Fruit, Jujube, Olives, Sour Oranges, Sour Papaya, Sour Pineapple, Sour Plums
*Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.
Vegetables – Cooked vegetables are best as they are more nourishing. Raw salads are preferable in the summer,
but not during the colder, dryer months.
Best: Artichokes, Avocado, Bean Sprouts, Cauliflower, Cilantro, Corn, Jerusalem Artichokes, Leeks, Okra, Cooked
Onion, Potato, Pumpkin, Seaweed, Squash (Acorn, Winter, Crookneck, Zucchini, etc), Sunflower Sprouts & Tomato
(vine ripened)
Moderation: Alfalfa Sprouts, Asparagus, Beets, Bell Pepper, Bitter Melon, Broccoli, Brussels Sprouts, Cabbage,
Carrot, Celery, Cucumber, Eggplant, Green Beans, Kale, Lettuce (raw), Mushrooms, Mustard Greens, Parsley,
Peas, Spinach, Sweet Potato, Sour Tomatoes & Turnips
Avoid: Cabbage, Chilies, Hot Peppers, Raw Onion, Tomato sauce and Paste
The Yoga of Weight Loss: Lesson 4
Vata/Kapha Food Program
Fruit – Fruit is best when well ripened and sweet. This will bring balance to both doshas. In general, due to
its quality of lightness, fruit should be consumed in moderation.
Best: Apricots, Avocados, Bananas, Blackberries, Blueberries, Cantaloupe*, Coconut, Dates, Digs, Jujube
(cooked) Grapes, Lemons. Limes, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Persimmons,
Plums, Pomegranates, Prunes, Raisins, Raspberries, Strawberries
Moderation: Apples, Cherries, Cranberries, Grapefruit, Sweet Pineapple, Tangerines & Watermelon
Avoid: Dry Fruit, Jujube, Olives, Sour Oranges, Sour Papaya, Sour Pineapple, Sour Plums
*Cantaloupe should be eaten alone as a meal, and not be mixed with other food.
Vegetables – Cooked vegetables are best because they are more nourishing. Raw salads are preferable in
the summer, but not during the colder, dryer months.
Best: Artichokes, Avocado, Bean Sprouts, Cauliflower, Cilantro, Corn, Jerusalem Artichokes, Leeks, Okra,
Cooked Onion, Potato, Pumpkin, Seaweed, Squash (Acorn, Winter, Crookneck, Zucchini, etc), Sunflower
Sprouts,Tomato (vine Ripened)
Moderation: Alfalfa Sprouts, Asparagus, Beets, Bell Pepper, Bitter Melon, Broccoli, Brussels Sprouts,
Cabbage, Carrot, Celery, Cucumber, Eggplant, Green Beans, Kale, Lettuce (raw), Mushrooms, Mustard
Greens, Parsley, Peas, Spinach, Sweet Potato, Sour Tomatoes, Turnips
Avoid: Cabbage, Chilies, Hot Peppers, Raw Onion, Tomato Paste and sauce
Nuts and seeds – These should be eaten lightly dry roasted to assist digestion and only very lightly salted
Best: Coconut, Pine nuts, Sunflower Seeds
Moderation: Almonds, Brazil Nuts, Cashews, Lotus Seeds, macadamia, Pecans, Pistachio, Pumpkin Seeds
Avoid: Peanuts
The Yoga of Weight Loss: Lesson 4
Vata/Kapha Food Program
Meat – Numerous research studies show that plant-based diets are much more beneficial for humans both
for preventing and treating disease (notably, cancer). If meat is consumed, white meat is much preferred
over dark.
Best: Chicken, Egg Whites, Freshwater Fish
High Moderation: Duck, Seafood, Venison
Avoid Entirely: Beef, Lamb, Turkey, Chicken, Shellfish
Legumes – All legumes should be taken with spices to aid digestion. Soaking beans before cooking them
also helps digestion and prevents excess gas (optimal soaking should be 2 days).
Best: Mung Beans, Chick peas
Moderation: Adzuki Beans, Black Gram, Kidney Bean, Black Lentils, Navy Beans, Pinto Beans, Soy Beans,
Split Peas
Avoid: Fava Beans, Red and Yellow Lentils
Spices – Spices aid in digestion and the absorption of nutrients, as well as adding flavor. Be careful that the
spices consumed do not create excessive heat, which will greatly raise the fire element (Pitta) and lead to
excessive heat, hyperacidity, and physical and mental aggravation.
Best: Bay Leaf, Caraway, Cardamom, Catnip, Chamomile, Cilantro, Cumin, Dill, Fennel, Lemon Verbena,
Peppermint, Rosemary, Saffron, Spearmint, Turmeric
Moderation: Anise, Basil, Cinnamon, Coconut, Fenugreek, Marjoram, Nutmeg, Oregano, Poppy Seeds,
Sage, Salt, Star Anise, Thyme
Avoid Completely: Asafetida, Black Pepper, Calamus, Cayenne Pepper, Cloves, Raw Garlic, Horseradish,
Marjoram, Mustards (hot), Horseradish, Hyssop
The Yoga of Weight Loss: Lesson 4
Vata/Kapha Food Program
Condiments
Best: None
Moderation: Mayonnaise, Carob
Avoid: Ketchup, Chocolate, Tamari, Vinegar
Beverages – Best at room temperature or warmer, Avoid Ice-cold drinks.
Best: Teas (Chamomile, Mint, Licorice, and Spice teas from the spice list), Water,
Water with lime, Warm Milk
Moderation: Carrot Juice (diluted), Fruit Juices (diluted), Naturally Flavored Soda,
Juice Beverages, Tea (Black or Green)
Avoid: Alcohol (although white wine can be consumed in extreme moderation),
Coffee (both Caffeinated & Decaffeinated), Soft Drinks (both Regular & Diet), Spicy
Teas, Tomato Juice, Green Vegetable Juices
Again: Avoid Ice-cold drinks
The Yoga of Weight Loss: Lesson 4
Balancing Pitta/Kapha with food
Since Pitta is the combination of Fire & Water—the most transformative of the five
elements, and Kapha is the combination of Water & Earth—the two densest of the five
elements, together they have hot, cold, moist, light, and heavy qualities.
The recommended diet for Pitta/Kapha dosha, therefore, is comprised of food that is
slightly heavy, dry, and cool in quality.
Food is information, so while you are eating, be mindful of (pay attention to) the effect
that the food is having on your body.
Please note that foods listed as “Best” can be eaten without reservation on a daily
basis.
Foods listed as “In Moderation” can be eaten in small portions fairly often, or in
moderate portions once or twice a week.
Foods listed as “Avoid” should be eaten only on rare occasions.
Our long term habits determine our health.
Remember, moderation is the key – follow the 80/20 rule: 80% of the time, eat food
which balances and supports you, and 20% of the time, relax your diet a little.
The Yoga of Weight Loss: Lesson 4
Pitta/Kapha Food Program
Tastes
Best: Sweet, Bitter, Astringent
Avoid: Pungent (hot), Sour, Salty
Grains – These may be eaten as a cooked grain or as yeasted bread.
Best: Barley, basmati Rice, Corn Flour products (avoid high-fat corn chips), Rye
Moderation: Amaranth, Millet, Quinoa, Oats, Brown rice
Avoid: Buckwheat, Wheat, White sticky rice
Dairy – If you take dairy, always try to use organic milk products. Milk can be taken
with a small amount of spices that will lower the earth & water elements (Kapha)—
ginger and cardamom are ideal!
Best: 2% Milk
Moderation: Ghee, Goat Milk, Yoghurt
Avoid: Butter, Buttermilk, cheeses (hard & soft - but favor hard cheese), Cottage
cheese, Ice Cream, Whole Milk, Sour Cream, Frozen Yoghurt
The Yoga of Weight Loss: Lesson 4
Pitta/Kapha Food Program
Fruits – Generally, fruit is great for People with the Pitta/Kapha constitutions. But because
fruit contains a lot of water, it can raise the water element (Kapha) in the body. In winter,
Spring and Fall, fruits should be eaten in moderate amounts. In the summer, consumption can
increase, as the water can balance the fire element of Pitta.
Best: Apples, Blueberries, Blackberries, Cranberries, Lemons, Limes, Pomegranates
Moderation: Apricots, Cantaloupe*, Cherries, Grapefruit, Jujube, Peaches, Nectarines,
Oranges, Peaches, Pears, Persimmons, Pineapples, Plums, Raspberries, Tangerines &
Watermelon
Avoid: Dates, Figs, White Grapes, Mangoes, Papaya (in winter) & Strawberries
*=Cantaloupe should be eaten alone as a meal, and not be mixed with other foods.
Vegetables – Raw vegetables are best in the summertime. A mix of cooked veggies are best
for all other seasons
Best: Alfalfa Sprouts, Artichokes, Asparagus, Bean Sprouts, Bell Peppers, Bitter Melon,
Broccoli, Brussels Sprouts, Cabbage, Celery, Cauliflower, Cilantro, Cress, Green Beans,
Green Peppers, Kale, Lettuce, Mushrooms, Parsley, Peas (Green & Snow) Pumpkin,
Sunflower Sprouts, Sweet Peas, Turnips & Yams
Moderation: Beets, Carrots, Corn, Cucumber, Eggplant, Well-Cooked Garlic, Leeks, Mustard
Greens, Okra, Onion (well cooked), Seaweed, Spinach, Yellow Squash, Sweet Tomatoes
Avoid: Avocado, Chilies, Jerusalem Artichokes, Radish, Acorn Squash & Tomato Paste
The Yoga of Weight Loss: Lesson 4
Pitta/Kapha Food Program
Nuts and seeds – Heavy & Oily nuts tend to increase the Pitta/Kapha constitution. Seeds are
best, as they are lighter.
Best: Pumpkin Seeds, Sunflower Seeds
Moderation: Filberts, Pine Nuts, Sesame Seeds & Almonds (Roasted, not raw)
Avoid: Brazil, Cashews, Coconut, Lotus Seeds, Macadamia, Peanuts, Pecans, Pistachio &
Walnuts
Meats – Much research has been conducted that shows that plant-based diets are much
more beneficial for humans in preventing diseases. If meat is to be consumed, white meat is
preferred over dark.
Best: None
Moderation: Chicken, Egg Whites, Fresh Water Fish & Turkey
Avoid: Beef, Egg Yolk, Lamb, Pork, Seafood & Venison
Legumes – All legumes should be taken with spices to aid in digestion. Soaking beans before
cooking them also aid in digestion and prevent excess gas
Best: Adzuki Beans, Black Gram, Fava Beans, Kidney Beans, Lima Beans, Mung Beans,
Navy Beans, Split Peas, Pinto Beans, Soy Beans & Tofu
Moderation: Black Beans
Avoid: Chickpeas, Lentils, Peanuts & Tempeh
The Yoga of Weight Loss: Lesson 4
Pitta/Kapha Food Program
Spices – Spices aid in digestion and absorption of nutrients, as well as add flavor. Be careful that
the spices consumed are not of excessive heat, which will greatly raise the fire element (Pitta), as
this can lead to excessive heat, hyperacidity, and general aggravation.
Best: Cardamom, Catnip, Chamomile, Coriander, Cumin, Curry, Fennel ,Ginger (fresh), Lemon,
Verbena, Peppermint, Saffron, Spearmint & Turmeric
Moderation: Allspice, Anise, Basil, Bay Leaves, Caraway, Dill, Fenugreek, Hyssop, Oregano,
Paprika, Parsley, Poppy Seeds, Rosemary, Sage, Star Anise, Tarragon & Thyme
Avoid: Salt, Asafetida, Black Pepper in hot summer months, Calamus, Cayenne Pepper, Celery
Seed, Cinnamon (in summer months), Cloves, Raw Garlic, Horseradish, Marjoram, Mustards (hot),
Nutmeg
Condiments
Best: None
Moderation: Carob
Avoid: Ketchup, Chocolate, Mayonnaise & Vinegar
Beverages – These are best at room temperature or warmer. Avoid Ice-cold drinks.
Best: Green Vegetable Juices, Teas (Chamomile, Mint, Spice teas from the spice list) Water, Water
with lime, Water with Cucumber, Coconut water
Moderation: Naturally Carbonated pure juice drinks with no added Sugar
Avoid: Alcohol, Black Tea & Coffee (both Caffeinated & Decaffeinated) Fruit Juices (sweet), Soft
Drinks (both Regular & Diet), Spicy Teas
The Yoga of Weight Loss: Lesson 4
Pitta/Kapha Food Program
Sweeteners – A moderate use of sweeteners only is preferred, because bodies
with Pitta/Kapha constitutions tend to metabolize sugars into fats!
Best: Unrefined sugar, and raw or Unheated Honey only, Maple Syrup
Avoid (like plague): Brown Sugar, Date Sugar, Dextrose, Fructose, Pasteurized
Honey, Maltose, Molasses, Rice Syrup, White Refined Sugar
Oils – Oils should generally be used in small to moderate amounts by Pitta/Kaphas.
Oils that are lighter are best.
Best: Ghee, Olive oil, Flaxseed
Moderate: Safflower, Organic (only) Soy
Avoid: Almond, Avocado, Castor, Coconut, Lard, Mustard, Peanut, Sesame
The Yoga of Weight Loss: Lesson 4
If you can’t
pronounce it,
DO NOT eat it!
The Yoga of Weight Loss: Lesson 4
Understanding Chemical Food Preservatives
 Butylated Hydroxtoulene (BHT) & Butylated hydroxyanisole (BHA)
Found in cereal, baked goods, snack foods, chewing gum, & lipstick. Both BHA & BHT prevent fats from
oxidizing – have been found to be carcinogenic and increase free radicals in the body.
 Monosodium Glutamate (MSG)
Found in lunchmeats, canned vegetables, soups, & Chinese foods, MSG is used as a flavor enhancer.
Has been associated with migraine headaches, palpitations. numbness in hands, feet and face & chest
pains.
 Citric Acid (E330/330)
Used as an emulsifying agent, Citric acid can be found in cheese, ice cream, & soft drinks. Most
commercially made food contain citric acid derived from Corn, and therefore does not have the same
benefit that natural citric acid does (Krebs cycle). Has been linked to ADD, ADHD, hyperacidity & some
cancers.
 Sodium Nitrate
Used to prevent food-borne bacteria from growing in meats like ham, bacon, hot dogs, and lunch meats.
Has been liked to migraines, cancer and respiratory problems in infants.
 Potassium Bromate (KBrO3)
This food additive is used to ferment commercially made bread. It has been banned in every country in
the world except the US. Potassium Bromate is deemed “unacceptable” by the World Health
Organization (WHO), as it can alter the composition of red blood cells and increase the risk of cancer in
the body.
The Yoga of Weight Loss: Lesson 4
What May Be Hiding In Your Food
 Corn starch - in baking powder, many processed foods, and even yogurt
 Corn syrup & HFCS - in many beverages and most processed foods
 Corn or wheat - Ketchup, mayo, mustard, and other condiments are generally
made from corn or wheat
 Breads advertised as “wheat free” which contain spelt, kamut, and rye, are
therefore not gluten free
Always read the product ingredients
before the nutrition “facts.”
The Yoga of Weight Loss: Lesson 4
Peanut Butter Versus Almond Butter
Made from: Roasted Peanuts, Sugar, Palm Oil & Salt
The Yoga of Weight Loss: Lesson 4
Peanut Butter Versus Almond Butter
Made from: Roasted Organic Almonds
The Yoga of Weight Loss: Lesson 4
Fresh Versus Canned
The Yoga of Weight Loss: Lesson 4
Pyramid are for Pharos, not Food
Food Guide Pyramid
Relative servings per day for each Food Group
Fat, Oils & Sweets
Use Sparingly
Milk, Yogurt
& Cheese Group
2–3 Servings
Meats, Poultry, Fish, Dry
Beans, Eggs & Nuts Group
2–3 Servings
Vegetable Group
3–5 Servings
Fruit Group
2–4 Servings
Bread, Cereal, Rice,
& Pasta Group
6–11 Servings
© 2002 Graphic Pulse, Inc. All rights reserved. www.graphicpulse.com
Adaptation based on the Food Guide Pyramid offered by the USDA and DHHS
The Yoga of Weight Loss: Lesson 4
From Pyramids to Plates
The Yoga of Weight Loss: Lesson 4
Supermarket Psychology
http://www.youtube.com/watch?v=RjgkQ6bq7aE
The Yoga of Weight Loss: Lesson 4
How to Re-navigate Your Grocery Store
 Make a Shopping list
 DON’T go grocery shopping when you’re hungry
 Buy in bulk, rather than buying specials, or products “on sale”
 Cook your own food
 Favor local produce & products
 Know when your local store restocks its fresh fruit & veggies
 Be a regular at your farmers market of local farms
 Don’t hoard food – shop for the week, not the month or year
The Yoga of Weight Loss: Lesson 4
Lesson 6 Practical: Develop Better Shopping Awareness
 In-store bakerys: The smell of freshly baked bread is designed to make us
hungry and get us spending.
 Produce near the front door: Fresh food looks best in natural light, so you find
these areas near the opening to the supermarket.
 Hidden staples: Milk and bread are set far apart from the entrance and each
other, to encourage consumers to walk through all parts of the store.
 The "end cap" trick: Special displays at the end of the aisles, known as end-caps,
are laden with offers because shoppers notice them more than regular displays.
 Eye-catching at eye level: More expensive items with higher profit margins are
placed at eye level, while the shop's most basic range will be on the floor —
companies actually pay for their products to be placed at eye level, because
shoppers are considered "lazy" and will see and, therefore, buy them first.
The Yoga of Weight Loss: Lesson 4
Lesson 4 Practical
Simple Recipes and Cooking Guidelines
The Yoga of Weight Loss: Lesson 4