Natural Approaches to Weight Balance with Ayurveda -
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Table of Contents
CHAPTER 1: Understand the Causes of Weight Gain
CHAPTER 2: Five Keys to Weight Loss
CHAPTER 3: Weight Loss Habits
CHAPTER 4: Fat Burning Spices
CHAPTER 5: Fat Burning Foods to Include Daily
CHAPTER 6: Nine White Foods to Avoid
CHAPTER 7: Cravings and Emotional Eating
CHAPTER 8: Tips for Emotional Eating
CHAPTER 9: Recipes for Balance and Fat Burning
CHAPTER 10: Fat Burning Herbs and Products
Five Steps That Work Fast and Safely
Step #1 Sip ½ cup to 1 cup of hot water every hour starting in the morning and ending at about 6:00 pm. By the end of the day we should have had about 7-8 cups of hot water spread out over the day. Boil water and add to stainless steel hot water thermos to keep warm. (Avoid plastic thermos). Do this for one to three months. Caution: Do not over drink hot water, over time the electrolytes can be washed away. That is why we limit this process to about a three month time period. After the first month of drinking hot water, then you can start adding some fresh lime juice and a pinch of soma salt to the water to replenish electrolytes.
Why hot water every hour? Hot water helps to clear out toxins and undigested foods that are blocking the minute physical channels in the body called srotas in Ayurveda. Toxins and undigested food block the full intelligent functioning of the physiology and can interfere with elimination, metabolism, and flowing life energy called prana from moving freely through out the body. These toxins according to Ayurveda are called Ama. There are four types of ama and in this book we are focusing on digestive Ama. Ama can also emotional, or energetic. Ama can cause a stagnancy or build up of excess weight. Regular intervals of drinking hot water can help to move the ama or toxins out of the body. The movement of the ama out of the body creates more energy on every level. Excess weight is cold and heavy. In Ayurveda we do the opposite to balance. Hot water is light and warm. It starts to melt the cold and heavy kapha build up. Caution: Make sure you do not burn your mouth or tongue with too hot water. It should be hot but not too hot to burn. It should be comfortably hot.
Can I drink tea instead of hot water?
Not for the first month. You can drink tea in addition to the hot water, but not instead. Why is this? The hot water cleanses the tissues thoroughly like bathing in a hot bath. If you have a skin infection, you want to clean everything first in pure water before adding something likes soaps and bubble bath that could possibly irritate the skin.
Eventually, specific herbs can be added to the water such as a clove bud, holy basil leaf, cumin, coriander seeds or other. There are also Herbal Memory Nectar Drops from Vaidya Mishra that can be added to the water as well. These drops or herbs are specific to each person and must be evaluated by your Ayurvedic health practitioner. I am happy to coach you on specific recommendations by calling me at 530 401 8627 or www.ayurvedahealthcoach.com .
Step #2. Wake up before 6:00 am .
If you are groaning at this idea, I can understand. What if you could wake up alert, enthusiastic and energetic without an alarm clock before 6:00 am?
According to Ayurveda, waking up energetic and enthusiastic is a sign that the body is free from ama and is functioning healthily. If we wake up tired, achy, or anxious, then we need to reevaluate our lifestyle and add some Ayurvedic support.
How does waking up before 6:00 a.m. help me to reduce weight naturally without effort?
According to Ayurveda, there are different times of the day when the elements are dominating the body and the environment. These elements are fire, water, earth, space, and air. Between 6 and 10 (both am and pm) Kapha is dominating. Kapha consists of water and earth. These qualities are cold, heavy, and oily. Between 10 and 2 Pitta dominates. Pitta is composed of fire and water. Pitta qualities are hot and sharp. Between 2 and 6 Vata dominates. Vata consists of air and space. Air and space have qualities of lightness, quickness, and movement. If you sleep during kapha time in the morning, then kapha qualities of heaviness increase in your physical body. If you want to loose weight you must reduce the heavy, cold ,unctuous quality. When you wake up before 6:00 am and air and space are dominating then you will eventually feel lighter and more clear if the body is free from toxins. By training the body to wake up early, naturally the body will loose the weight. Below are some tips on making waking up early a more pleasant experience.
If you want to wake up fresh and rested, think about it the night before. Finish eating a light dinner by 7:00 pm and then fast until morning. If you are very hungry before bed, try a ½ to 1 cup of warm organic low fat milk with a pinch of cardamom, 1/8 t. of white poppy seed (not black poppy seed) and ½ teaspoon of honey or date sugar. Adding the warmth and the spice to the milk increases the agni or heat so the milk is more easily digested. If you have a milk intolerance you can try almond or rice milk. The warmth of the milk will decrease Vata (air and space), fill your belly, and help make you feel sleepy before bed. Lights out just before 10:00 pm. If you go to bed past 10:00 then Pitta starts to increase in the body. This is why people often get a second wind and wake up and become more alert. Pitta is that sharp, hot quality and the intellect is becomes lively during PItta times. It can be difficult to fall asleep during this time. It’s best to take advantage of this pitta quality during the day 10:00 am to 2:00 pm.
For more information on sound sleep, please see my book on Ayurveda Secrets to Sound Sleep at www.ayurvedahealthcoach.com.
If you are ill in bed or recovering from long periods of fatigue then sleeping in the morning past 6:00 am is okay. Your body’s intelligence will guide you to what your really need rather than what has been habit.
One other tip about waking up early. Before you go to sleep have the intention that you will wake up happy and alert before the alarm goes off. Our consciousness can command what we want our vehicle, our body to do. Taking Triphala before bed helps to wake up fresher.
Step #3 Stop eating at 7:00 pm. Digestion becomes weaker.
Step #4 Eat full delicious meals and do not eat anything for a minimum of three hours.
If you eat a truly satisfying delicious nutrient rich breakfast, lunch and dinner, then you will not be looking for snacks. That is unless you have an emotion that is triggered and you look to food to medicate. Eat a delicious meal until you feel full and satisfied – not stuffed. In addition, by waiting for three hours minimum between snack or meals then you will keep the digestive fire called agni functioning properly. We need functioning agni to have balanced metabolism that burns calories and fat at a rate that is functioning to our body’s benefit.
Each meal should be a complete source of nutrition so you are not starving your body of it’s natural resources of vitamins and minerals. A full lunch and dinner consists of a variety of vegetables, a protein, grain, and all 6 tastes – sweet, sour, salty, bitter, astringent, and pungent. It also includes a variety of textures such as crunchy, smooth, rough. Most importantly, the meal should taste really delicious and that you feel a sense of satisfaction and pleasure from the eating experience. Your body can then assimilate and digest the food even if you judge that food at “bad” .
The body needs at least three hours or more to fully digest the meal. You can still have the hot water each hour. But that is the only thing you can put into your mouth for three hours. When three hours have gone by, check in with your belly, are you hungry? bored? tired? Maybe you can continue fasting all the way to dinner. Maybe you just need a piece of fresh fruit or cup of warm milk to get you through the afternoon or give you the energy you need to make dinner.
My teacher, Vaidya Mishra always recommends eating a sweet juicy pear to help with sugar cravings and calm pitta. You can eat with a few raw almonds or cashews for added protein and glucose balance.
Step #5 Walk, dance, ski, weight life, yoga, or do cardiovascular exercise for a minimum 30 minutes five days a week if are trying to loose weight or 30 minutes of exercise 4 days if you are maintaining weight.
If you want to loose weight and maintain your weight moving the body is an absolute requirement if you desire good health. Try to find a form of movement that you look forward to. Ideally you are walking daily, 20 to 30 minutes each morning and evening (after dinner).
Walking early in the morning at sunrise is when prana or life energy is maximum in the environment. Breathing, walking, thinking helps to balance all the elements (doshas) in our mind body system. If you have emotional or life situations in your life, Ayurveda recommends walking in this early morning air to bring clarity to happenings in our life. The quality of the air, the movement of the body through this space aligns us with the rhythms of nature’s intelligence.
I have found that 5 Rhythms Dance to be very therapeutic emotionally and physically. You do not need to follow any steps but your own inner movement. You go at your own pace, the music has a lot of variety, there is no performance or social pressure which is perfect for an introvert like me. Walking or hiking in nature daily is also rejuvenative for the heart and mind as well as for balancing all the doshas. Many cities have walking groups to help motivate you to get out of the house. Or find some of your favorite music for free on you tube or radio and dance your heart off when no one is looking. You will burn calories, get your metabolic rate up, and lift your mood.
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