You may be asking,  "Where do I start?"  Mark Twain reminds us,  "Habit is habit, not to be flung out the window by any man but coaxed downstairs one step at a time."  We will be approaching a new lifestyle one step at a time.  Each week I will be providing you with a tip that you can incorporate into your daily routine.   Some tips are delivered from Captain Obvious, which is knowledge that we all have but do not necessarily abide by.  Ayurvedic knowledge is NOT new, it is a 5000 year old practice based on natural laws, which have always existed so don't be surprised to see some hints that are completely based on common sense.   Slowing eliminating inefficient food combinations from your diet combined with the top ten wellness tips and you will be well on your way to better health.  

Tip #1  Eat only when you are hungry.
This is one of the ones we all know.  But what you may not know is that it that ayurveda does not recommend snacks.  Your body needs rest to completely digest the previous meal.   When you snack between meals, you are restarting your digestive cycle even though the previous cycle in incomplete.  If you feel hunger between meals, try sipping some warm water or herbal tea.  If that doesn't satisfy your hunger and it is at least one hour before meal time, try eating fruit.   

Ideally establish a daily eating schedule eating only at mealtimes.  Eating three times a day, breakfast, lunch and dinner will regulate your digestive system and minimize overload.

So try for this week to establish your eating routine and check in with your body to see if you are truly hungry.  If you find that you are not really hungry at a mealtime, give yourself permission to skip that meal.  Lack of hunger may be your body's way of telling you that it isn't finished digesting the last meal or it may be attempting to cleanse.

Do you ever have one of those weeks where you look at the calendar and wonder how you are going to get through it?  Then lay awake at night trying to figure it out?  It has been one of those weeks for me. Day three of the week and I am suffering from a massive headache aggravated or possibly caused by an extremely stiff neck.   No doubt caused by stress.  A lot of us carry stress in our neck, so it is not unusual to have such a symptom, and I am not immune, despite  my best efforts.   My body is asking me to take rest, the question is,  will I listen?  Sometimes we are not provided the opportunity of rest and we make the choice to ignore the request. However,  there are things that one can do to reach the end of the week with some energy left for joy.

Ensuring that you take time for grounding activities such as meditation is essential to relieving some of the stress induced aches.  If that is not within your comfort zone then try juggling.  Yes, I said juggling.  It offers the same mindfulness that meditation does, once you get past the agony of learning, that is. Another great grounding practice is daily self-massage with sesame oil in the morning 20 minutes before a warm shower.   In addition, walking a few minutes a day in nature will help restore balance and provide a feeling of well being.  Taking supplements such as Stress Care from Himalaya a few days before you get really busy will help and drinking warm milk before bed will enhance your sleep allowing for greater concentration and patience during the day. 

We all have "one of those weeks" but the important thing to remember is that, like everything else on earth, it is a temporary state.  You will get through it, and so will I.  

According to the ancient wisdom of Ayurveda, understanding our body type or dosha, is fundamental in keeping our body at a healthy weight and balanced.  Below is a condensed version of information taken from the mind, body, green web site.

• Ayurveda strongly recommends that you eat when and only when your body feels hungry.  Don't pay attention to the clock or try to fit in the "recommended" number of meals into your day.  Listen to your body's needs.  Same goes for thirst, drink room temperature water when you are thirsty, not just to meet the need to get in a certain quota. However, do sip water throughout the day.
• As a general guideline the quantity of food to be consumed at each meal is what would fit comfortably in two cupped hands, and no more.
• Remain seated while eating and avoid television or reading during meal times.  It is recommended that each morsel of food be chewed at least thirty times before being swallowed.

Keeping that in mind, following the recommendations below will help you to become more in tune to your body's way.

For Vatta:

• The properties of vata are cool, dry, rough and light.  Eating food that is warm, moist, oily, smooth and nourishing neutralizes excess dryness, which will balance excess vata.
• Avoid anything cold or frozen, including chilled beverages, raw produce and carbonated drinks. Dry foods such as popcorn, beans and crackers are all foods that increase vata.  Limit your intake of caffeine and nicotine and avoid grains like barley, buckwheat, couscous and millet.
• To balance vata drink warm or hot fluids and eat  soup or stews.
• Eat avocado, coconut, olives, buttermilk, cheese, eggs, whole milk, wheat, nuts, seeds, berries, melons, summer squash, zucchini and yogurt.  Make sure the majority of the vegetables you consume are well cooked and garnish with ghee, coconut oil or olive oil.

For Pitta:

• The properties of pitta are hot, light, intense, pungent, sharp and acidic.  An excess of pitta in the system displays as having a fiery temperament and  a hot body temperature.  Eating food that is cooling, stabilizing and sweet will help keep you calm, cool and composed.
• Avoid pungent or sour vegetables like tomatoes, hot peppers, carrots, beets, eggplant, onions, radishes and spinach.  Fruits like grapefruit, apricots and berries are to be avoided.
• Avoid warming spices like ginger, cumin, black pepper, fenugreek and cloves.  Chili peppers and cayenne should be avoided completely.
• Beef, eggs and seafood aggravate pitta and are best avoided.   As do buckwheat, corn, millet, brown rice, and the oils of corn, mustard and sesame.
• Do eat bland vegetables like asparagus, cucumbers, sweet potatoes, leafy greens, pumpkins, broccoli, cauliflower, celery, okra, lettuce, green beans and zucchini

For Kapha:

• Kapha's qualities are cold, heavy, oily and intense.  Cold damp conditions aggravate kapha, while warmth helps to balance.  Foods that are warm, light and dry are best for this elemental type.
• Avoid fruits like oranges, bananas, avocados, pineapples, peaches, melons, dates and figs.  Vegetables to avoid include zucchini, tomatoes, sweet potatoes, and other tubers as they are juicy, sweet vegetables which will increase kapha in the system.
• Also avoid grains of oats, rice and wheat.
• Eat apples, pears, pomegranates, cranberries and apricots.  Include spices such as ginger, pepper, cayenne and black mustard.
• Chicken, turkey, seafood and eggs are all beneficial to kapha.

These are just a few of the recommendations for eating to your body type.  For a complete list, the mind, body, green web site is chalk full of information.  www.mindbodygreen.com

Eating to maintain a healthy body weight is more about understanding and listening to your body than it is about following an eating plan that was created for mass consumption.

Yes, we are heading into winter!  Thank you Captain Obvious! Our Western Winters are dry and cold, both qualities of Vata.   Although a lot of people dread the winter months for the extra weight that they may gain, for those of us who are primarily Vata, winter can be an even more difficult time. However, to Ayurvedic healers, winter is seen as an excellent time to nourish the body and build immunity through wholesome food and a healthy routine.  Below are some quick and easy tips taken from the book, "Essential Ayurveda: What is It and What it Can Do For You", by Shubhra Krishan.

• Eat warm, sweet, lubricating foods cooked in olive oil or ghee.  Both oils are easy-to digest.
• Use cumin, ginger, and turmeric in your cooking.  They support digestion and boost immunity.
• Combat dryness by regularly massaging and moisturizing your skin. Arbonne has wonderfully blended hand lotions.  The FC5 line is created using the whole cells of five different fruits and vegetables.  Once you apply the lotion, the membranes of the cells burst, delivery the freshest of fresh nutrients to your skin.  Arbonne also has a nice massage oil that smells divine!  
• Treat yourself to an Ayurvedic massage.  I know of no other therapy that can so quickly both fill you with energy and make you feel totally rested.  An Abhyanga massage accomplishes this by boosting your circulation while simultaneously calming your nervous system, leaving  you feeling nourished and balanced.  Health In Harmony is now delivering treatments in Leduc, Alberta.
• Drink plenty of warm water.  If you are of Pitta constitution, room temperature water is fine.
• Include plenty of cooked fruits and vegetables in your diet.
• Take a warm bath or shower every winter morning.  This is especially energizing because it opens the pores, assisting in the removal of toxins.

A welcome winter indeed.