THE ART & SCIENCE Click to edit Master subtitle style OF EATING

HEALTH = ADEQUATE EXERCISE + 25/10/11 CORRECT BREATHING + GOOD FOOD +

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EARLY MORNING
After waking up, dont leave your stomach empty for a

longer duration. Depending upon the condition of your stomach, and depending upon your schedule of yogasana, consume half a cup to one cup of milk porridge.

Milk porridge can be prepared using corn flakes,

muesli, puffed paddy (aralu), beaten rice (avalakki), jowar flakes, wheat flakes, semolina (rave), oats, finger millet flour (raw or sprouted), fried finger millet flour (ragi hurittu) etc.
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DIGESTIVE SYSTEM

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How breakfast should be?

Breakfast should be snigdha (soft fluid), and not shushka

(dry solid), so that the food can be easily digested, and the stools can be easily passed out.

Hence, reduce the intake of completely solid foods. Ensure

that the food is soft enough, and at the same time, highly rich with fiber.

Dont consume roasted dosa, upma, rice bath, maida bread,

puliyogare, and such dry items regularly. Whenever you consume them, drink sufficient amount of water later.
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BREAKFAST
For breakfast, consume porridge prepared of red

rice, organic rice, white rice with fenugreek (methi) and/or cumin seeds (jeera), brown rice with sesame seeds, rice with broken wheat, pearl millet (bajra), barley, red boiled rice, sorghum (jowar) with moong dal, mixture of red rice & organic rice, unpolished rice, and so on.

Soak the required grain in water overnight, and

boil it in the morning, with water. Use coconut milk whenever required, for obtaining consistent and tasty porridge.
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BREAKFAST continued
Curry of sprouted pulses [bengal gram (kadale), horse

gram (huruli), green gram (hesaru), groundnut (nelagadale) & soya bean] can be used, as optional.

Alternatively, chutney prepared of one or more of these

items can be used: coriander leaves, brahmi, mint leaves, tomato, ridge gourd/bottle gourd covering, raw mango, coconut, Pashanabhedi (Doddapathre) etc.

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IN THE EVENING
Dont consume any snacks. Instead, consume one cup of

panchamrtha (mixture of milk, curd, ghee, honey and rock sugar) or madhuparka (curd, ghee & honey).
Another alternative is kashaya/herbal tea. If not, consume

milk with a little rock sugar, a pinch of cardamom powder and a few threads of saffron (left in milk for some time).
If walking is not involved in your profession, then go for at

least 15 minutes of brisk walking during the day/evening.

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NO
Coffee, tea, soft drinks, alcohol, tobacco, betel nut,

drugs
Biscuits, chocolates, bakery products, pizza, burger
Meat, eggs, maida flour, sugar, salt, green chilies

Practicing of Yogasana shortly after waking up

Drinking of plenty of water during meals
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REDUCE
Dried green peas, Dried long beans, Dried kidney beans, Potato, Field / Flat beans, Pumpkin, Brinjal, Onion, Black gram, Sweet and oily dishes, Fried foods, Polished rice, Processed and/or cold food 25/10/11

The two silent workers

Kidney & Liver

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MAINTAIN THE ORGANS

For the mouth: Use herbal tooth paste / powder For the bones: 1 glass of cows milk every day For the stomach: Fiber rich breakfast & supper For the intestine: 2 tea spoon of ghee every day

For the kidneys: 6 glasses of water per day (max.)

For the liver: 1 glass of buttermilk late afternoon For the throat: 1 glass of herbal tea / kashaya For the nose & ears: 3 drops of warm sesame oil For 25/10/11 the

face: Gram flour + turmeric + milk + curd

MAINTAIN THE SKIN

Perform oil massage and then take bath

(Thailabhyanga snana along with Thailagandoosha) once in a week.

Use coconut oil for oily hair and castor oil for dry

hair.
Use sesame oil for gargling & massaging the whole

body.
Apply sesame oil to the entire skin, to the bottom of

the feet, and to the anus as well.

Massage the body well and then take hot water bath;

use herbal soaps; dont use shampoos.

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 MORNING: Ushahpana (with copper &

Dinacharya

lavancha/thulasi treated water); walk for a while inside; perform bowel evacuation later.
Danthadhavana (slowly) with herbal tooth paste /

powder; always use a soft toothbrush; the toothpaste / powder must be astringent, pungent and / or bitter.
Laghu upahara, Dhyana, Yogasana, Snana, Upahara.

LUNCH: Conventional regional vegetarian food, as per

choice.
Consume 1 glass of buttermilk, 2 hours after lunch.
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TO KEEP THE INTESTINES CLEAN

Pomegranate, Guava, Apple, Figs, Tender jackfruit, Bamboo shoots, Plantain stem, Edible mushrooms,

Colocasia leaves

to keep the kidneys clean

Barley water (with lemon / lime / orange), Sambar of
25/10/11 mixed herbs, Drumstick leaves, Yam, Tapioca,

SPICEDflavored in one of the following BUTTERMILK Buttermilk can be

ways: 1. Add crushed ginger, curry leaves and lemon juice. 2. Add cumin seeds, crushed garlic and crushed onion. 3. Temper with curry leaves, mustard seeds and dry chilies.

Finally, garnish with coriander leaves. Dont add green

chilies. 25/10/11

If salt is required, use rock salt instead. For better

The great Indian medicines

The three pungents (Thrikatu)
Maricha

Ardraka
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Pippalee

The great Indian medicines

The three fruits (Thriphala)
Hareethakee Amalakee

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Vibheethake

Before going to sleep

Consume everyday regularly 1 tsp of Amalaka

rasayana / Chyavanaprasha / Badami rasayana / Amrtha rasayana, followed by a little amount of water.

Whenever you consume more sweets, or when you

have problems with bowel evacuation, swallow 1 tea spoon of Thriphala choorna / Neem powder / Bitter gourd powder, and drink a little water. 1 tsp of ghee / Isabgol mixed in one glass of milk can also be used as a mild laxative.
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HERBAL TEA (without milk)

Cumin seeds 50 gms, Coriander 50 gms, Ginger 10 gms,

Cloves 10 nos, Nutmeg (Jaayikaayi) 2 nos, Black pepper 5 gms, Saunf 10 gms, Cardamom 2 nos & Baje 10 gms.

Crush all these items and make into a fine powder; boil

tsp of this powder with 1 glass of water, adding a little jaggery / rock sugar; after cooling, strain it and drink it.

The same powder can be used to chew with betel leaf.

Spread honey on the leaf and pack a little amount of 25/10/11

 Cumin seeds 25 gms, Coriander 25 gms, Ginger 5

gms, Cloves 20 nos, Nutmeg (Jaayikaayi) 1 no, Black pepper 5 gms, Saunf 5 gms, Cardamom 2 nos, Baje 10 gms, Turmeric 3 tsp, Fenugreek (Methi) 5 gms, Ajwain (Oma) 5 gms, Cinnamon (Chakke) 5 gms, and Poppy seeds (Gasagase) 25 gms. A few garlic pods can also be added.

Crush all these items and make into a fine powder; use

KASHAYA (with

tsp of this powder to boil with 1 glass of milk, along with jaggery / rock sugar. Strain the milk and drink it.
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VITAL AMINES
Name Rich sources are Milk, carrot, papaya, mango, spinach Deficiency results in Lack of immunity, Vision problems

Vitamin A

Vitamin B

Whole cereals, green Nerve damage, Beriberi vegetables, soya bean (excessive fatigue) Citrus fruits, roots / Anemia, Scurvy (lack of corms / bulbs, onion collagen)

Vitamin C

Vitamin D
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Sunlight, butter, sweet potato, oats

Edible nuts & seeds

Muscle weakness, Rickets (soft bones)

Skin problems, General

Vitamin E

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FOOD PYRAMID

LEAST FATS, SWEETS

LESS PULSES AND NUTS

MODERATE - MILK PRODUCES

MORE - GRAINS AND CEREALS

MOST - FRUITS AND VEGETABLES

FAT BREAKERS: Turmeric, Cardamom, Dry chilies, Curry 25/10/11