Brenda Law

Pick one to try, then another. Don’t take on too much to fast.

Create a regular routine around eating. Eating at the same time of day. In a calm manner.

Meals should be ¼ healthy whole carbs, ¼ protein & ½ vegetables.

Conscious eating. Feeling how you full you are before eating, while eating and after eating. The stomach should be 1/3 water 1/3 food and 1/3 air.

Create calm environment in your house. Especially the bedroom or where ever you sleep.

Meditation and yoga train the body to process life with ease. It strengthens the nervous system so stress doesn’t effect it as easily. It trains the glands to become balanced and function correctly.

It does all this by balancing the doshas, but balancing the elements.

Try one or some of these habits. Slowly adjust.

Begin to calm down for bed around 8-9pm. Try to be asleep by 10pm.

No big over head lights, TV, movies, computers 1 hr before falling asleep.

Avoid eating any sooner than 3 hrs before bed.

Make the bed room clean & tidy

Cleans the face, hands, and feet with cool/cold water before getting into bed.

Wake between 3am-5am. Shower and practice yoga & meditation.

Go for an early morning walk 30min. Then have a light breakfast of stewed fruits.

a.       Cantaloup, honey dew Mollon, papaya, pears, raspberries, blue berries, black berries, strawberries, peaches, plums, nectarines, mango, grapes, persimmons, fresh figs, avocado. Any of these fruits dried are okay, if first soaked for 2 hrs.

b.       Avoid acidic & sour fruits such as lemon, orange and apples

a.       Broccoli, carrots, celery, chard, kale, collard greens, bok choy, okra, zucchini, summer squash, winter squash, pumpkins, yellow squash, beats, cucumber, asparagus, cilantro, parsley, eggplant, fennel

b.       Avoid: onions & garlic (unless sick), tomatoes, vinegars, spicy peppers and other acid vegetables

Cous Cous, sweet potato, fingerling potato, long grain basmati rice, wild rice, brown rice, rye, quinoa, flat breads/pastas made with ancient whole grains.

a.       Red Lentils, Mung Dhal, Urd Dal, Toor dal (pigeon pea) soy beans, Pease, mozzarella cheese, cottage cheese

b.       In moderation (1/4 of a cup a day): pumpkin seeds, soaked & pealed almonds, sun flour seeds, bean sprouts

Avoid: hard cheeses, to many nuts, black beans & Chickpeas

a.       Ghee, almond & olive oil

b.       Natural sweetener like real honey, maple syrup, monk fruit, dates are best

c.       Avoid: mustard oil, sesame oil.

a.       Reduce stress

b.       Develop regular meditation & yoga practice

c.       Create regular routines around the time eating meals.

d.       Eat in a calm environment.

e.       When given the option favor whole foods, cooked and well spiced that are listed.

f.         Create a regular routine around exercise.

g.        Exercises like walking, swimming, or lifting light weights for 30min -1hr is best. Proper exercise should increase heart rate, breathing and some sweeting. You may feel some discomfort, but discomfort should not last for days. Other forms of exercise may be acceptable and we can discuss.

h.       Avoid situations & people that provoke strong emotions such as anger, insecurity, self-doubt, worry, anxiety, feelings of distress.

i.          Avoid extremely hot temperatures, extremely windy conditions.

j.          Avoid known factors around foods and habits that are listed above

k.       Create regular routine around waking up. While still honoring the body.

l.          Create a regular routine around falling asleep. Not eating 3 hours before bed. No electronics, movies, computers, big lights 1 hour before bed. Create a clean, peaceful sleeping space.

m.    Use aroma therapy: lavender oil before bed

a.       Coriander, anise, fennel, cardamom, turmeric, cilantro, parsley, rosemary, basil leaves, celery seed, fenugreek. In moderation: black pepper, cumin, ginger, salt.  

b.       Avoid: dried garlic powder, dried onion powder, red chilies, any other spice that produces heat in the body.