The notes below are designed to give prospective readers an idea of what to expect from the book, and to aid in making a decision on whether to buy it.
Essential Ayurveda, Shubhra Krishan
Thanks to Estee Fletter for recomending this excellent book.
Chapter 1
Ayurveda came from the Rig Vedas which were published about 4,5000 B.C. Ayurveda is a verb (give, eat, drink, make practice).
Do less, be more.
The goal is to awaken the doctor within.
You are a part of the universe and you just need to link into it.
Chapters 2-4
Ayurveda is about balance. Need external (pollution, sense, infections, etc) and internal (toxins) to all be in balance.
Important to eat the right foods for the body to prevent ama (undigested food). Important to catch ama early.
The mind is as important as the body.
Must make yourself comfortable before digesting.
See Vaidya (Ayurveda doctor) before you get sick (see pages 36-37 for more information).
Digestion is where we see things out of balance first.
Fire is agni which creates anger.
Air moves all. Water lubricates.
Chapter 5
Vatta time is 2am-6am, 2pm to 6pm and October – Feb; Kapha time is 6 am to 10am, 6pm to 10pm, Feb-June. Pita is 10am to 2pm, 10pm to 2am, June to October.
Cool via fruit, broccoli, carrots, cucumbers, and fennel.
Chapter 6
Routine matters, long term routine, not fads.
Rise with sun.
Ama (toxins) show up as a white tongue.
Drink lots of warm water.
Moderation in all.
Eat a big lunch.
Chew!
Drink tea 45 minutes after lunch.
No snacks.
At 7pm eat a small dinner.
Chapter 7
Eat vegetarian, wholesome meals.
Look at harmonizing flavors, not nutrients.
No frozen, canned, processed, leftover foods, or mushrooms.
Chapter 8
Eat less meat.
No grab meals. Warm, fresh foods are best.
Water at room temp, not cold.
Coconut milk lowers heat.
Cooling spices are cardamom, coriander, and fennel.
Vatta teas are with mint, fennel, and marshmallow.
Pitta teas include fennel seed, rapeseed, and aloe.
Let cool first a bit before drinking if you are pitta.
Kphas are good with ginger, cumin, and fennel.
Chapter 9
Lists of great receipts for Indian food.
Chapter 10
Beauty has several forms: roopan which is outer and related to natural and honey; gunam which is the heart and pure thoughts; vayastq which is inner (mature years). Abhyanga is daily self-massage, spend the most time on the head.
Massage with oil is best. Circular strokes on body, especially joints. 10-15 minutes per day.
3 doshas of the mind: rajas is acting quickly; tamas are panics; sattva is calm and steady.
Chapter 11
To help a distressed body:
1. Drink lots of water
2. Enough easy exercise (not too much)
3. Peace promoting foods such almonds, apples, and yogurt
To help a distressed mind work reasonable hours, reduce stress, take walks, and drink herbal tea without caffeine.
To appease emotions for pitta have sweet and cooling herbs, don’t rush when eating, and turn off phone and communications. Also increase sleep, breath out stress, and undertake panchakara cleanse (enema, vomit, nasal, and steam baths via check in center for several nights) 3x a year at Panchakarma center.
Chapter 12
Yoga is becoming conscious of thoughts that cross the mind.
Sun salutation, child’s pose, and shavasana are discussed at length.
Chapter 13
Eat fresh, red, yellow, and green.
Stay fit and lean.
Live clean (take baths).
Golden mean/moderation.
Eat foods you enjoy.
Seek serenity.
The power of one: seek to help others, not just self.
Drink water, exercise, help others.
Give gifts with notes.
Chapter 14
Eat cucumber only in the morning.
Shatyu Bhava (may you live 100 years!).