To Stay Strong and Healthy:
Follow our Winter Grocery List for foods and tips that are the most nourishing during the cooler and dryer Vata months of Winter.
- Add ghee, avocado, sesame oil or olive oil to your grains and soups.
- Start your day with 2 capsules each of Ashwaganda and Turmeric. Children take 1 of each.
- Follow a regular rhythm of sleep, exercise, mealtimes and rest.
- Sleep with a warm mist humidifier to keep your sinuses clear.
- 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: Vitamin D Deficiency Blood Test
- Self-massage with warm Lymphatic Massage Oil or raw sesame oil. >>>Learn how to do daily self-massage to balance your nervous system and detox your lymphatic system.
- Learn my One Minute Meditation for coping with stress, anxiety and depression.
- Exercise in the morning to increase circulation, mood and immunity.
- Perform Neti by irrigating your nasal passage with warm salt water. Always follow with Nasya.
- Perform Nasya by applying a few drops of Nasya Oil into each nostril and inhaling deeply.
- This is Vata season and an ideal time to rejuvenate the nervous system with a Winter Panchakarma.
- Insomnia, stress, worry, 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!
Daily Routines (Dinacharya) for Winter:
- Self-massage with warm Lymphatic Massage Oil or raw sesame oil. >>>Learn how to do daily self-massage to balance your nervous system and detox your lymphatic system.
- Learn my One Minute Meditation for coping with stress, anxiety and depression.
- Exercise in the morning to increase circulation, mood and immunity.
- Perform Neti by irrigating your nasal passage with warm salt water. Always follow with Nasya.
- Perform Nasya by applying a few drops of Nasya Oil into each nostril and inhaling deeply.
- This is Vata season and an ideal time to rejuvenate the nervous system with a Winter Panchakarma.
Signs of Excess Vata During Winter:
- Insomnia, stress, worry, 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
November-February
Eat more foods that are Sweet, Sour, Salty / Heavy, Oily, Moist, Hot:
such as soups, stews, steamed veggies, warm herbal teas.
Eat less foods that are Pungent (Spicy), Bitter, Astringent / Light, Cold, Dry:
such as salads, smoothies, cold foods and beverages, chips and salsa.
*An asterisk means it is best to eat more of this food.
*An asterisk means it is best to eat more of this food.
| VEGETABLES | FRUIT | SPICES | LEGUMES |
| Artichokes, hearts | Apples, cooked | *Anise | Mung – split, yellow |
| *Avocadoes | Apricots | *Asafetida | Tofu |
| *Beets | *Bananas | *Basil | . |
| *Brussels Sprouts | Blueberries | Bay Leaf | . |
| *Carrots | Cantaloupewith lemon | *Black Pepper | . |
| *Chilies | Cherries | Caraway | . |
| Corn | Coconuts, ripe | *Cardamom | NUTS & SEEDS |
| Fennel | Cranberries, cooked | Cayenne | *Almonds |
| *Eggplant, cooked | *Dates | Chamomile | *Brazil Nuts |
| *Garlic | *Figs | *Cinnamon | *Cashews |
| Ginger | *Grapefruit | Clove | Coconuts |
| Hot Peppers | *Grapes | Coriander | *Filberts |
| Leeks | Guava | *Cumin | *Flax |
| Okra | *Lemons | Dill | Lotus Seed |
| Onions | *Limes | *Fennel | *Macadamias |
| Parsley | *Mangoes | Fenugreek | *Peanuts, raw |
| Potatoes, mashed | Nectarines | Garlic | *Pecans |
| *Pumpkins | *Oranges | *Ginger | *Pinons |
| Seaweed, cooked | *Papayas | Horseradish | *Pistachios |
| Squash, Acorn | Peaches | Marjoram | Sunflower |
| *Squash, Winter | Pears, ripe | Mustard | *Walnuts |
| *Sweet Potatoes | *Persimmons | Nutmeg | . |
| *Tomatoes | Pineapples | Oregano | . |
| Turnips | Plums | Peppermint | MEAT & FISH |
| . | Strawberries | Poppy Seeds | *Beef |
| OILS | *Tangerines | Rosemary | *Chicken |
| *Almond | . | *Saffron | *Crabs |
| *Avocado | DAIRY | Sage | *Duck |
| *Canola | *Butter | Spearmint | *Eggs |
| *Coconut | *Buttermilk | Thyme | *Freshwater Fish |
| Corn | *Cheese | *Turmeric | *Lamb |
| *Flax | Cottage Cheese | . | *Lobster |
| *Mustard | *Cream | CONDIMENTS | *Ocean Fish |
| *Olive | *Ghee | *Carob | *Oysters |
| *Peanut | *Kefir | Chocolate | *Pork |
| *Safflower | Milk, not cold | Mayonnaise | *Shrimp |
| *Sesame | Rice/Soy Milk | Pickles | *Turkey |
| Soy | Sour Cream | *Salt | *Venison |
| *Sunflower | Yogurt | Vinegar |
Though these are not the only items you can eat, they are the most beneficial foods for this season.
Content Credit: http://lifespa.com
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