1. The Yoga of Weight Loss: Lesson 6 Lesson Six: The importance of spices The YOGA OF WEIGHT LOSS 7 –week Metabolic Recalibration & Weight Management Program

2. The Yoga of Weight Loss: Lesson 6 Buying Herbs & Spices :: A few simple rules  Herbs and Spices start losing their potency in the first 3-5 days of harvesting  Use herbs & spices within 6 months  Keep your spices in a cool dark and dry place  Keep your spices in air-tight containers  Buy your spices from reputable sources  Treat your spices with LOVE

3. The Yoga of Weight Loss: Lesson 6 Anise Seed :: Pimpinella anisum Properties: Heating (V-, K-, P+) Uses: Carminative, Galcatagogue, Expectorant, Antiseptic (to mucous membranes), Digestive Stimilant & Aphrodisiac Overview: Anise is traditionally used in teas to prevent and treat colds, chest congestion. In addition, anise is used to ease menstrual cramps and reduces muscle spasms. Anise has also been effective with patients who suffer from Irritable Bowel Syndrome (IBS) and those who suffer from emotional stress. Anise oil has been used to treat head lice and cases of scabies, and used to make absinthe & aniseed toothpaste. Nutritional Qualities: High in B-complex vitamins, Iron, Copper, Zinc, Potassium, Manganese, Magnesium and the antioxidant vitamins A & C Simple Recipe: Menstrual-ease tea. Equal Parts Chamomile, Blue Vervrain & Anise seed. Mix together, and add 1 teaspoon to boiling water. Steep for 10 minutes, and enjoy. Seeds may be eaten.

4. The Yoga of Weight Loss: Lesson 6 Caraway Seed :: Carum carvi Properties: Heating (V-, K-, P+) Uses: Carminative, Digestive Stimulant & Aphrodisiac, Decongestant, Mild Antihistamine, Emmenagogue, Antirheumatic & Antispasmodic (lungs conditions) Overview: Caraway seed has a wide range of uses; it’s used for conditions like eye infections, toothaches, can rid the body of yeast infections and battles Candida in the digestive tract. When mixed with peppermint, it can help reduce the symptoms of IBS and is effective against bronchitis. Caraway seed is high his dietary fiber, can help reduce LDL cholesterol Nutritional Qualities: High in Iron, Calcium, Copper, Potassium, Manganese, Magnesium, Selenium & Zinc. Contains Antioxidants A, B, C & E. Also contains Niacin. Simple Recipe: Digest-ease tea. 1 teaspoon of bruised Caraway seeds in one cup of boiling hot water. Allow to steep for 10 minutes and enjoy. Seeds may be eaten.

5. The Yoga of Weight Loss: Lesson 6 Coriander Seed :: Coriandrum sativum Properties: Cooling (V+, K+, P=) Uses: Alterative, Carminative, Diaphoretic, Diuretic & Anti-inflammatory Overview: Coriander seed is used extensively in Indian cooking. It’s medicinal properties are primarily used to reduce swelling and inflammation of Rheumatoid Arthritis. Coriander seed is considered “Tridoshic” which means that it’s good for all body types. Coriander seed is used as an immune system booster with people who have an repressed immune system. Coriander seed also contains high amounts of omega 6 fatty-acids and can help reduce LDL cholesterol. Coriander seed was also used to make absinthe. Nutritional Qualities: High in dietary fiber, Omega 6, Iron, Copper, Calcium, Potassium, Manganese, Magnesium, Zinc & Antioxidant vitamin C Simple Recipe: Immune Boost tea 1 teaspoon fresh ground ginger, ½ teaspoon crushed coriander seed, ½ teaspoon crushed fennel seed. Add 1 cup boiling water, steep for 10 minutes

6. The Yoga of Weight Loss: Lesson 6 Cumin Seed :: Cuminum cyminum Properties: Cooling (V=, K=, P-) Uses: Anti-asthmatic, Expectorant, Digestive, Anti-inflammatory, Emmenagogue, antispasmodic & Diuretic. Overview: Cumin is another spice which is used extensively in Indian cuisine. Its most commonly found in curry powder, but is also used to treat the symptoms of an upset stomach, disturbed digestion, malabsorption and excessive flatulence. Cumin seed is also believed to have anti-carcinogenic properties, and is used to combat the effects of acidic and spicy foods, like tomatoes, chilies. Nutritional Qualities: High in B complex vitamins, Iron, Copper, Potassium, Manganese, Selenium, Zinc & Magnesium. Cumin is also an antioxidant. Simple Recipe: Pitta Churna (Table Spice) 2 Tbsp Whole Fennel Seeds, 2 Tbsp Whole Coriander Seeds, 2 Tbsp Whole Cumin Seeds 1 Tbsp Ground Turmeric, 1 Tbsp Whole Cardamom Seeds, 2 Tbsp chopped dry Mint Leaves, 1/4 tsp Ground Ginger, 1/4 tsp Ground Cinnamon, 1 Tbsp Raw Sugar

7. The Yoga of Weight Loss: Lesson 6 Fennel Seed :: Foeniculum vulgare Properties: Cooling (V=, K=, P-) Uses: Analgesic, Carmanitive, Digestive Stimulant, Diuretic, Antispasmodic, Depurative, Expectorant, Emmenagogue & Galactagogue Overview: Fennel is a highly regarded spice in India, as it not only helps to suppress the appetite, but can also aid in the digestion process. Fennel can also help break up mucous in the chest cavity and lungs to reduce the symptoms of a cough. Fennel can increase the digestive fire without increasing the Pitta qualities (Fire). Fennel also has estrogenic properties, and can help ease the monthly symptoms of the menstrual cycle, and can also benefit women in menopause. Nutritional Qualities: High in Copper, Iron, Calcium, Potassium, Selenium, Zinc & Magnesium. Fennel can also help reduce LDL cholesterol, provides dietary fiber and is an antioxidant. Simple Recipe: Fennel Tea 1 teaspoon of bruised Fennel Seeds in 1 cup of boiling water. steep for 10 minutes, and enjoy. Taken 15 minutes before a meal, this tea can help control the appetite.

8. The Yoga of Weight Loss: Lesson 6 Mustard Seed :: Brassica juncea Properties: Heating (V=, K=, P+) Uses: Carminative, Digestive Stimulant, Expectorant & Antibacterial Overview: Mustard is used in Ayurveda to increase the digestive fire and to also help increase blood circulation throughout the body. It is also used to expel excess mucous in the lungs, and can help to prevent flu. Mustard oil has been shown to help improve circulation in the joints or arthritic patients, and helps to reduce the pain and swelling. Taking a mustard bath can also draw toxins out of the body through the skin. Nutritional Qualities: High in Omega-3 Fatty acids, Magnesium & Phosphorus Simple Recipe: Detoxifying Mustard Bath 1/2 cup baking soda, 2 Tbsp powdered mustard, 2 drops rosemary essential oil, 2 drops eucalyptus essential oil

9. The Yoga of Weight Loss: Lesson 6 Ginger Root :: Zingiber officinale Properties: Heating (V-, K-, P+) Uses: Analgesic, Anodyne, Antioxidant, Antispasmodic, Aphrodisiac, Anti-arthritic, Digestive Stimulant, Expectorant Carminative & Diaphoretic Overview: Ginger is one of the most studied and beneficial spices in the world. This root is used to treat an prevent sluggish digestions & metabolism. promotes a healthy appetite, calms an upset stomach, reduces menstrual cramps, colic, vomiting, indigestion, asthma, colds, coughs, colic and congestive conditions. Ginger is also use to help prevent heart attacks, strokes and high blood pressure. It is used as an anti-inflammatory with digestive conditions. Nutritional Qualities: High in B 5 & 6 Vitamins, Potassium, Manganese, Copper & Magnesium. Simple Recipe: Ginger Tea Grate 1 teaspoon of fresh ginger into a cup of boiling water – enjoy every morning before breakfast.

10. The Yoga of Weight Loss: Lesson 6 Turmeric Root :: Curcuma longa Properties: Heating (V=, K=, P=) Uses: Analgesic, Anti-inflammatory, Antibacterial, Antifungal, Antioxidant, Cholagogue (Stimulates gall bladder), Cox2 inhibitor, Depurative, Hepatic Overview: Turmeric root is considered to be Tridoshic in Ayurveda, therefore, it greatly benefits all three doshas. This golden spice is ubiquitous in Indian cuisine. Next to Ginger, Turmeric is considered the best spice for many symptoms, ranging from Acne, Allergies, Alzheimer’s, Arthritis, Asthma, High Cholesterol, Colitis, Depression, Diabetes, Dry eczema, Stimulates gall bladder problems, Gout, Heart disorders and high blood pressure, Liver disease, Obesity, Pain, Parkinson's Disease, Stroke and even Alzheimer's Disease and Dementia Just a few grams of turmeric per day either in the form of powder, crushed root or fresh root can provide enough nutrients to help you keep away from anemia, neuritis, memory disorders and offer protection against cancers, infectious diseases, high blood pressure and strokes. Nutritional Qualities: High in Vitamin B6, Choline, Niacin, Calcium, Iron, Potassium, Manganese, Copper, Zinc, and Magnesium, Vitamins A & C Simple Recipe: Golden Milk 11 teaspoon Turmeric in 1 cup of milk. Bring to a boil, strain and enjoy.

11. The Yoga of Weight Loss: Lesson 6 Cinnamon :: Cinnamomum zeylanicum Properties: Heating (V=, K=, P+) Uses: Analgesic, Anti-inflammatory, Antibacterial, Anti-cancer, Antifungal, Antioxidant, Antiperspirant/Deodorant, Antispasmodic, Anti-viral, Aphrodisiac Overview: Cinnamon is another spice widely used in Indian cooking. In Ayurveda, it is primarily used to control blood sugar levels and help people with a sweet tooth to curb their cravings. Cinnamon also stimulates the central nervous system Helps to, decreases pain, in the body, helps to Increases circulation and is used to purify the blood. Much modern research has been spent on the benefits of Cinnamon in helping patients with type 1 & 2 diabetes. Indian Cinnamon comes from the same tree as bay leaves Nutritional Qualities: Cinnamon is one of the foods with the highest Anti-oxidant strength in nature. High in Vitamin A, Niacin, Potassium, Calcium, Manganese, Iron, Zinc, and Magnesium Simple Recipe: Honey Cinnamon 1 teaspoon Honey with ½ Cinnamon powder. Mix well, and eat 10 minutes before a meal. This will help increase your metabolism and will actually help the body process fats more efficiently. *If you are predominantly Pitta in nature, avoid this recipe unless under the advice of a certified health practitioner

12. The Yoga of Weight Loss: Lesson 6 Licorice :: Glycyrrhizza glabra Properties: Cooling (V-, K+, P-) Uses: Analgesic, Anti-inflammatory, Antibacterial, Anti-cancer, Antifungal, Antioxidant, Antispasmodic, Anti-viral, Aphrodisiac, Antiperspirant/Deodorant, Antitussive (Cough suppressant), Depurative, Digestive (Detox) & Phytoestrogen Overview: The primary uses for Licorice in Ayurveda are to lubricate the joints and detoxify the body. It’s also used as a mild laxative, sedative and can be used for coughs, colds, bronchitis, sore throat, laryngitis and asthma. Licorice is also used in Ayurveda to treat and prevent gastrointestinal ulcers and heartburn. Use of licorice can also strengthen the eyes, improves complexion as an external application, and can improve memory function. Nutritional Qualities: High in: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Chromium, Cobalt, Selenium, Silicon, Zinc. Contains Vitamins: A, B1, B2, B5, B6, B9, E Simple Recipe: Licorice tea 1 teaspoon licorice powder in 1 cup of hot water. Drink before a meal

13. The Yoga of Weight Loss: Lesson 6 Cardamom :: Cardamomum elettaria Properties: Cooling (V= K=, P=) Uses: Expectorant, Cardiotonic, Carminative, Antiasthmatic, Antispasmodic, Analgesic & Aphrodisiac Overview: Cardamom is traditionally used in Ayurveda to prevent and treat gas & distention. It is also used to to treat and prevent gum infection & inflammation, sore throat, lung infections, Sty, can help to dissolve kidney and gall stones and, if you are traveling in an are of the world with scorpions and sakes, it is used as an antidote to their venom. Cardamom is being researched for its properties in treating and preventing inflammatory disease in the body, certain types of Cancer, unitary and gut disorders as well as it’s effect on lowering blood pressure. Nutritional Qualities: High in: Potassium, Calcium, Magnesium, Copper, Iron and Manganese Niacin & Vitamin C Simple Recipe: Licorice tea 1 teaspoon licorice powder in 1 cup of hot water. Drink before a meal

14. The Yoga of Weight Loss: Lesson 6 Vata Churna Recipe 2 tablespoons cumin seeds 2 tablespoons coriander seeds ½ teaspoon cardamom seeds 1 teaspoon ground licorice ½ teaspoon ground ginger (dry) ¼ teaspoon asafetida (hing) ¼ teaspoon pink salt Directions In a dry skillet, roast the cumin and coriander seeds until nutty. Transfer to a spice grinder and add cardamom seeds; process to a fine powder. Mix in ground licorice, ground ginger, asafetida, and salt.

15. The Yoga of Weight Loss: Lesson 6 Pitta Churna Recipe 2 Tbsp Whole Fennel Seeds 2 Tbsp Whole Coriander Seeds 2 Tbsp Whole Cumin Seeds 1 Tbsp Ground Turmeric 1 Tbsp Whole Cardamom Seeds 2 Tbsp Chopped Fresh or Dried Mint Leaves 1/4 tsp Ground Ginger 1/4 tsp Ground Cinnamon 1 Tbsp Raw Sugar Directions Gently toast spices. Mix toasted spices together in an electric grinder, a spice mill or grind with a mortar & pestle. Pour mixture into a bowl, stir until well mixed.

16. The Yoga of Weight Loss: Lesson 6 Kapha Churna Recipe 2 Tbsp Whole Coriander Seeds 1 Tbsp Whole Cumin Seeds 1 Tbsp Whole Fenugreek Seeds 1 Tbsp Ground Ginger (Dry) 1 Tbsp Ground Turmeric (Dry) 1 Tbsp Ground Cinnamon 1 tsp Ground Clove 1/2 tsp Black Pepper or Cayenne pepper Directions Gently toast spices. Mix toasted spices together in an electric grinder, a spice mill or grind with a mortar & pestle. Pour mixture into a bowl, stir until well mixed.

17. The Yoga of Weight Loss: Lesson 6 Practical: Making your own spice mixes & using spices properly