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yoga lifestyle coaching

*habit 8*Plant-based Diet

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Welcome back to Yoga Lifestyle Coaching.

The final lesson is about our inner and outer ecosystem. We’re going to look at where we source our energy and how we build the tissue of our body. We are aiming for getting deeper into our inner body understanding of how we are nourished and nurtured from the outside in, and from the inside out.

When we talk about what we eat, everyone seems to have a method and an opinion. We are in the day and age of labeling. “I’m a vegan. “ or “I’m into paleo.” Or, “I need to eat animal flesh to function.”

We aren’t interested in labels.

We’re interested in the relationship you have with the plants that grow on the planet. And we’re interested in taking that receptivity to becoming nourished and truly being nourishing to others, and the ecosystems that feed you to the next level.

Let’s look into this final habit in our program, the habit of becoming aware of the exchange of consciousness, energy, and nutrients between the bodies of plants and our bodies.

I look forward to our conversations. And hope you enjoy the recipes.

Cate Stillman

... founder of yogahealer.com

all rights reserved yogahealer LLC 2013 Cate Stillman

Current Nourishment

✴ Vegetables, fruit, meat, dairy, wheat, processed foods, refined sweeteners, and standard whole foods

✴ May use alcohol, caffeine, marijuana or nicotine on daily basis

✴ Most food from outside your ecosystem, mega farms

✴ GMO’s, petrochemicals which create internal pollution and cellular confusion

✴ Large carbon footprint per nutrient value

Current mental pattern

✴ Craving foods and beverages that aren’t good for us.

✴ Eating and drinking that which we know isn’t good for us

✴ It’s easy to overeat because eat bite has a lot of calories

✴ We may regularly experience regret that we ate something we didn’t want to.

✴ We might not care about our diet or think about where our food comes from.

Next Step on Horizon

✴ We may think our diet is “pretty healthy” but have health issues we’re interested in alleviating.

✴ Eating more leafy greens, roots and fruits before other foods at each meal

✴ Planning meals ahead of time that have more vegetables.

✴ Doing a detox to have a big shift in what becomes our “new normal”.

Benefits from upgrading Habit

8

✴ Moving from an inflammatory diet to a alkalinizing diet will slow bodily degeneration and may prevent degenerative disease.

✴ Allow your body to detox.

✴ Finding appropriate weight for your bodytype and activity level.

✴ Makes all the other habits easier to integrate.

✴ Allow more consciousness in your body and in your relationships.

Stage 1 - SAD (standard american diet)

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Current Nourishment

✴ You eat less and less processed food over time. You’re steering away from canned, packaged and frozen foods - and choosing fresh more often.

✴ You know how to prepare food that is simple and nourishing

✴ You are curious about adding different plants to your diet.

✴ You eat fruits and vegetables daily.

✴ You may garden or sprout to get fresher nutrients.

✴ You may be involved in a CSA, food co-op or farmer’s market.

Current mental pattern

✴ You know which foods are good for you.

✴ You may eat foods that aren’t good for you - because they are around and you crave them.

✴ You may struggle with “eating what everyone else is eating”

✴ You get that there is another level of clean or higher vibrational eating.

✴ You may have experience detoxing or changing your diet significantly.

✴ You’re open to experimenting with how different diets make your body feel.

Next Steps on Horizon

✴ Get more involved with where you source your food.

✴ You sprout, indoor and outdoor garden in a time-efficient way that meets your lifestyle.

✴ Reduce stimulants and excitotoxins (caffeine, chocolate, sugars) at your growing edge.

✴ Reduce grains and legumes, increase vegetables.

✴ Reduce leftovers - increase fresh foods.

✴ Keep a food journal to notice the specific effects various foods and beverages have on your body.

✴ Remove MSG, GMO foods and other synthetic additives from your diet.

Benefits from upgrading Habit

8

✴ Experience greater connection and deeper nourishment in your body.

✴ Connect more deeply with your ecosystem, and become an advocate for your ecosystem.

✴ Learn more about preventing the diseases of your ancestors from taking root in your body.

Stage 2 - Whole Foods Diet

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Current Nourishment

✴ You know where your food comes from.

✴ You like to sprout, grow edible plants in or in and around your home.

✴ You get food at farmer’s markets , or a CSA. You know what plants thrive in your ecosystem and extend their immune system to you.

✴ You eat what makes your body feel good regardless of the social situation.

✴ You find you don’t need as much food as you get older.

✴ You leave room for space while eating and between meals.

✴ You may eat mostly green vegetables, root vegetables, fruits, seeds. You may eat some grains, legumes, nuts, and animals - but in less quantity over time.

✴ You prepare most of the food you eat - and intuitively know what your body wants and needs.

✴ You enjoy learning from people who are playing their edge with diet.

Current mental pattern

✴ You feel nourished.

✴ You are connected to your ecosystem and therefore grounded.

✴ It’s easier to eat light because eat bite has lots of nutrients - but not a lot of calories.

✴ You understand that if you help plants thrive you help yourself and your community thrive.

✴ You’re curious about learning more about your inner and outer ecosystem.

Next Step on Horizon

✴ You continue to diversify your diet - adding species each year.

✴ You help educate others that are interested in experiencing better health about the simple habits you have taken up.

✴ You continue to learn, explore and refine in your inner and outer ecosystem.

Benefits from upgrading Habit

8

✴ You are confirmed in the track that you are on. You gain insight from one aspect of the teaching or another.

✴ You get more nutrients.

✴ You become part of the global and local solution.

✴ Who knows? Email yogahealer to report.

Stage 3 - Plant-based Diet

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Plant-Based Diet*species I eat list* date: _____________

Keep track of the species you’ve been nourished by in the last year.

Vegetables Fruits Seeds+ Nuts Grains + Legumes Spices + Herbs

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Vegetables Fruits Seeds+ Nuts Grains + Legumes Spices + Herbs

Plant-Based Diet*species I eat list* date: _____________

Keep track of the species you’ve been nourished by in the last year.

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Plant-Based Diet*What can I do for the plants?*

What can you do around your apartment, house or yard to deepen your relationship with plants?

1.

2.

3.

What are you interested in learning about plants? Put #’s in the boxes signifying most interested to least interested.

Which edible plants grow in my ecosystem

Which plants are best for my body right now

Which invasive weeds are edible

How do use spices as medicine

How to use local herbs as medicine

How to communicate with plants

Collecting + sharing seeds

How to take better care of my local ecosystem

How to grow food outside

How to sprout + indoor garden

How to permaculture my yard

How to use local plants for skin care, body care, medicine, and for utilitarian uses

__________________________________

__________________________________

What 2 steps can you take to take your learning to the next level, based on #1 and #2 above?

1.

2.

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Plant-Based Dietdo’s & don’ts

by Cate Stillman... .founder of yogahealer.com

don’ts

Label YourselfGetting caught in labels of “vegan”, “vegetarian, “paleo” or whatever can create extrinsic boundaries that stop you from feeling into what the cells of your body are asking for. Animals have been used in Ayurveda, Chinese Medicine, Native American and other indigenous medicines for healing specific imbalances and balancing specific body types.

Label OthersBy the same token, don’t worry about what people around you are enjoying. We are all at various stages of consciousness around food and nourishment. For now, let’s focus on our own relationship with nourishment.

Give up on yourselfWe all fluctuate in our diet. It’s easy to get sidetracked into what everyone else is doing. The momentum of our culture with food can easily pull us into eating stuff we don’t want or need in our cells. When that happens to you take a deep breathe - and commit to creating space in your cells. Simply fast on water until you are truly hungry. Then, give yourself a bath of green juice or a simple soup or green smoothie to remind your cells of simple, clean nourishment.

Give up on humanityWe are in interesting times. Many of our grandparents knew how to use plants better than us. Many of us will have a hard time sourcing nourishment from our local ecosystem yet have easy access to commercially farmed, GMO-laden, packaged or denatured food. As a culture, we forgot our relationship with plants quickly. Yet, we can remember even quicker. We have the technology to participate in the global movement of sacred ecology.

do’sBe curious about what your cells really want and need.Be curious and and listen to your cells when shopping, preparing food, and eating. Don’t eat what isn’t appealing.

Keep track of plants you know.Keep a list of the plants you eat on an annual and seasonal basis. Seek to increase the # of local native and invasive species on an annual schedule.

Talk to plants. Meditate with a tree.Have a conversation with the plants in your yard or neighborhood. Remember to listen twice as much as you talk, honoring that we have 2 ears and one mouth. Ask the plant both what you can do for it and it’s brethren, as well as what it can do for you.

Inner + Outer Ecosystem ConsciousnessNotice your inhale is the exhale of the leaves the leafy greenery of our blue/green planet. Notice your exhale is their inhale. Meditate on the simple conversation. Let your awareness permeate and delight in the dance. This is the basis of the connection economy between humans and nature.

Start Growing FoodGrow sprouts. Indoor garden. Outdoor garden. Learn about wild harvest. Learn the edible invasive weeds in your ‘hood.

Get interested in your food growersTalk to your farmer’s market farmers. Talk to your CSA owners. Read their newsletters. Ask them what new species they are growing this year. Ask them if they need help spreading the word. Support them and they will nourish you.

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Cate’s Wild Eat Green Guide

Top 3 Benefits Wild Local Food

1. Your body and mind become healthier.

• You’ll lose excess weight.• You’re skin will glow as your liver detoxes.• Your immune system regains integrity.• You’ll experience infinitely more energy.

Wild plants are packed with nutrients and minerals. Most of us are deficient in these vitamins and minerals from buying food that is mono-cropped on large scale industrial farms. Even the organic ones. We have this idea that we can eat a mostly imported diet and our bodies will thrive. This is bizarre.

2. You become your local ecosystem.

• Humans as a species ate locally, by necessity, until the industrial revolution. Since then we have a rise of degenerative diseases unlike ever before. As we eat our ecosystem, humans experience a reversal of physical degeneration, and begin to regenerate. The plants growing without human help in your ecosystem are hardy and resilient. When eaten, the plant passes it’s own immune function into your body. You become hardy and resilient, and also sensitive to the life force in your local air, water, and the deep nutrients in even disturbed soils.

3. You’re part of the global solution.

• When your ecosystem becomes the tissue of your body you feel better. You are taking better care of your body. Soon, you notice you care for the plants that are feeding you. You start taking care of your ecosystem. This is the easy, natural way of things. Stop poisoning local plants and start eating them... and they will nourish you. Your carbon footprint drops and you’ll be able to teach other humans how to live in simple harmony. Corny, but true.

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Plant-Based Connection Economy20 Tips

by Cate Stillman... .founder of yogahealer.com

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How to invest in your inner + outer ecosystem

1. Grow your own sprouts on your counter.

2. Plant a few edible plants in containers or in the earth. Learn how to tend them well.

3. Gather seeds. Plant seeds. Share seeds.

4. Sit by a tree and meditate.

5. Keep a “plants I eat” list on your fridge. Expand your list.

6. Listen to plants. Be curious about what they need from you.

7. Learn 2 invasive plants which are edible in your yard or ecosystem.

8. Blend tough invasive plants (unsprayed and grown in chem-free soil) like thistle into a green drink with apples, lemon and water.

9. Get a hold of a field guide for your bathroom or coffee table reading.

10. Recover chemically polluted soil from weed killer. Add worm castings.

11. Notice in the wild areas near you what plants grow next to each other. Use your senses to get to know how that plant makes a living.

12. Once you know how that plant thrives, plant it in your own yard and tend to it’s adaptation.

13. Follow the patterns of water in your yard or building. Watch how is moves. Can you retain it longer on site and use it? Collect rainwater.

14. Support local food growers. Know their goals and spread the word.

15. Hire a local botanist to take you and friends and family on a wild plants walk. Ask them to also point out the edible invasive plants.

16. Ask a local permaculture specialist to help you better use your yard. If you have friends who are interested, you might turn it into a workshop.

17. Make your own teas, tinctures, + salves. Become your own witch. Dry greens for your winter green drinks.

18. Have work parties of trade with a friend to help each other with your yards.

19. Help children learn about seeds, growing food and composting.

20. Let your connection with nature become your daily “entertainment”.

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Breakfast Lunch & Dinner Snacks

Green juice or Green smoothies

Green smoothie or vegetable juice Water!

Fresh fruit Green salad or occasional seaweed salad

Celery (if you need to lose weight), jicama sticks, green bean sticks, fresh vegetables.

Chia or flax cereal Sprout salad or marinated vegetable salad

Green smoothies

Roasted potatoes, beets, carrots, turnips, or parsnips. Vegetable wraps (use nori or rice paper).

Fresh fruit

Grains, legumes, animal protein. Use sparingly, and only after or with green salad.

*** Try to avoid dried fruit and nuts for snacks

Food Ideas for Gentle Shift

Food Combining

Suggestions in this table are put in order from first to last.

Meals

Choose one to three of these suggestions per list and eat

in order, if possible.

Eating Out

Order a large salad first, and then other vegetable

appetizer.

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Simple Green Smoothies* any of the juices can be eaten as smoothies as well

Vata’s  best  smoothie1  cup  spinach1  peeled  orange1  c.  fresh  pineapple1/2  inch  ginger  root  1/2-­‐1  tsp.  spirulina1  +  tsp.  extra  virgin  coconut  oil1  cup  water

Vata’s  superfood  smoothie1  tbsp.  maca  root3  tbsp.  soaked  chia  seeds1  tbsp.  goji  berries1/2  tsp.  spirulina3  dates1  cup  leafy  greens1  +  tsp.  extra  virgin  coconut  oil1  wheatgrass  cube1  cup  mango  or  banana1  cup  water

Vata’s  Simple  Smoothie:1  cup  kale1  banana6  dateshandful  soaked  almonds1  cup  water

Vata’s  Favorite  Smoothie1  banana1  c.  greens1  c.  pineapple1  tbsp.  coconut  oil1  c.  water

*  vata  can  also  add  avocado  to  smoothies  for  more  fat!

Pitta’s  best  smoothie1  cup  leafy  greens1  cup  sproutssliver  turmeric  root1  oz.  aloe  juice1  apple1  cup  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)1  tsp.  extra  virgin  coconut  oil

Pitta’s  superfood  smoothie1  tbsp.  maca2  oz.  aloe  juice2  cups  leafy  greens2  tbsp.  ground  flax1  orange1  c.  water  1  wheatgrass  cubestevia  to  taste

Pitta’s  Simple  Smoothie:2  stalks  celery1  cup  greens1  apple1  +  tsp.  extra  virgin  coconut  oilstevia  to  tastewater

Pitta’s  Favorite  Smoothie1/2  cucumber1/2  c.  cilantro1  c.  greens2  apple1  cup  waterstevia  to  taste

Kapha’s  best  smoothie1  cup  leafy  greens1/4  cup  parsley1  cup  sprouts1  cup  wild  blueberries1  inch  gingersqueeze  of  fresh  lemon1  cup  water1  grapefruit

Kapha’s  superfood  smoothie3  tbsp.  goji  berries1/2  c.  blueberries1    tsp.  raw  honey2  cups  leafy  greens2  oranges1  c.  water

Kapha’s  Simple  Smoothie:2  cups  greens1  pear  (use  grapefruit  in  winter)1/2    tbsp.  raw  honey2  c.  water

Kapha’s  Favorite  Smoothie2  c.  radish  greens2  radishes2  apples  (use  grapefruit  in  winter)1  cups  waterstevia  to  taste

Kapha’s  Best  Smoothie1/2  c.  basil1  c.  romaine1  c.  spinach1  grapefruit  with  seeds1  c.  water1/4  lemonpinch  of  cayenne

Vata  Smoothies:  mild,  heavy,  +nourishing

Pitta  smoothies:  cooling,  sweet  and  bitter.  Anti  in=lammatory      

Kapha  Smoothies:  light,  stimulating,  and  drying

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Simple Salads

Vata salads: sweet and warm greens and roots with a soft quality (not too cold and crunchy). Marinate your salads!

Best Vata Salad1/2 c. fennel, shredded1 c. diced chard (stalk is fine)1 c. yellow pepper1 c. sunflower sprouts1/4 c. fresh basil or dill chopped1 tbsp. lemon juice2 tbsp. olive oil1 tsp. raw honeysalt and pepper to taste.Mix the wet ingredients and pour over the veggies. Marinate for 2+ hours at room temperature before eating. Adjust seasonings to taste.

Zen Kale Salad (V-)2 cups green kale¼ cup sesame seeds2 tbsp sesame oil1 tsp lemon juice½ tsp celtic salt

Combine kale and salt in a mixing bowl. Massage the salt into the kale. Let sit from 1-12 hours. Add remaining ingredients and mix well.

Fennel, carrot & Jicama Salad (VPK-)

1/2 fennel bulb1 large carrot1 cut jicama

Cut all into thin strips. Add a light dressing of olive oil, lemon juice, salt and pepper.

Pitta salads: sweet and bitter greens and roots with plenty of color and sprouts.

Simple Pitta Salad1 c. sunflower sprouts2. c. lettuce greens1 c. grated golden beet1/2 avocado

Green bean coconut salad1/2 lb. green beans, slices in half, & in 1” piecesjuice of 1 lime1 tbsp. melted coconut oil2 tbsp. minced fresh dill or mintsalt to taste

Toss and marinate at room temperature for 2+ hours.

Pitta Sprout Salad

1/2 c. lentil sprouts1/2c. sunflower sprouts1/2 c. alfalfa sprouts1 c. lettuce or mixed greens1/2 c. jicama

Fennel and Apple Salad1 fennel bulb2 applesGrate 1/2 of each ingredient. Thinly slice the other 1/2. Mix and enjoy.

Kapha salads: primarily of spicy & bitter greens and sprouts

Simple Kapha Salad

1 bunch arugula4 thinly sliced radishes4 thinly sliced turnips1/2 c. fenugreek sprouts

Daikon-­Ginger Salad (K-)1 daikon, grated1/3 cup lemon juice¼ cup ginger, finely grated¼ tsp cayenneLet the grated ginger marinate in lemon-cayenne juice for several hours. Pour the marinade over the daikon and serve.(Daikon is unbalancing for P in large amounts.)

Mixed Greens and Sprout Salad (K-) 2 c. mixed greens1/2 c. arugula1/2 c. fenugreek sprouts1/2 c. radish and onion sprouts1/2 c. grated golden beet2 tbsp. . pumpkin seeds

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Living Soups

Vata soups: warm, savory and spicy as a general guideline

Basic Vata Green Soup1 c. fennel1/2 c. yellow pepper1 avocado1/4 c. fresh basil or dill chopped1 tbsp. lemon juice1/2 tsp. agave1 veggie broth cubedash of cayennesalt and pepper to taste.Blend with 4 c. boiling water.Garnish with sunflower sprouts.

Basic Vata Red Soup3 c. tomatoes1 stick celery5 brazil nuts1 tbsp. olive oil1 tsp lemon juice2 tsp. italian spice blend1/2 tsp. agave1 veggie broth cube

Blend with 4 c. boiling water.Garnish with fresh basil.

Fun Vata Soup 1/2 fennel bulb1 large carrot1 cup jicama1 avocado1 veggie broth cubeBlend with 4 c. boiling water.Garnish with sunflower sprouts.

Pitta Soup: sweet and hearty with plenty of color and sprouts.

Basic Pitta Green Soup1/2 an avocado2. c. lettuce greenssprigs of fresh dill or cilantro1 1/2 c. zucchini1 veggie broth cube1/2 avocado

Blend with 4 c. boiling water.Garnish with clover sprouts.

Minty Asparagus Soup1 cup asparagusjuice of 1 lime2 tbsp. unsweetened coconut flakes1 c. cucumber2 tbsp. mintsalt to taste1 veggie broth cube

Blend with 4 c. boiling water. Stir in 1/2 an avocado, diced.

Garnish with sunflower sprouts

Curry Carrot Soup1 c. chopped carrots1 c. fresh carrot juice1 c coconut water, or water4” leek1 1/2 tsp. yellow curry powder1/2 c. unsweetened coconut flakes2 dates, pitted2 stalks celery1 veggie broth cubeBlend with 4 c. boiling water.Garnish with cilantro and sunflower sprouts.

Kapha soups: spicy, pungent and light

Basic Kapha Soup

1 cup arugula1/4 c. basil1 turnip1 cob corn (sliced off)1 veggie broth cube1 tbsp. flax oilcayenne to tasteBlend with 4 c. boiling water.Garnish with fenugreek sprouts.

Spicy Ginger Soup1 daikon, grated1 c. celery1 big tomato1 tbsp. cup lemon juice2 tbsp. fresh lemongrass2 tbsp. ginger, finely grated2 tsp. thai curry paste1 tbsp. toasted sesame oil

1 veggie broth cubeBlend with 4 c. boiling water.Garnish with sunflower sprouts

Light Seaweed Broth2 sheets nori, cut into strips1 stalk celery, finely chopped2 tbsp. miso paste1 tsp. thai curry paste1 tbsp. toasted sesame oil1 veggie broth cubeBlend miso with 2 c. warm water. Dissolve broth cube and curry paste with 2 c. hot water. Stir in remaining ingredients. Garnish with arugula.

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Resources

I’m often asked, should I buy a high powered blender or a juicer?You can do a lot more with a blender. They are available here: Raw Food World

JuicersFor Juicers, High Powered Juicers, Dehydrators and Goods! Champion Juicer - Commercial Model (US Model)For a less expensive juicer, I like the Breville Juice Fountain.

BlendersMy opinion is this is the best kitchen appliance investment. Vitamix or Blendtec.

Fun Sprout Stuff

• EasyGreen Large Trays, 3-pack (15" x 13", self-draining)

• Amazing Nut Milk & Sprout Bag, Mesh

Tongue Scrapers: Buy online here.

Yogidetox Cleanse kits Cate designed the amazing, essential cleanse kit to support Yogidetoxers. Includes herbs to stoke digestion and move toxins, as well as a stainless steel tongue scraper, body oil for massage, and sinus lube to clear your nostrils and sinuses. Shipped priority for $45. Buy online here.

Veggie-centric Blogs

http://the-raw-advantage.com/

http://blog.fatfreevegan.com

http://healthygirlskitchen.blogspot.com/

http://www.rawveronica.com/

http://thesunnyrawkitchen.blogspot.com/

http://www.choosingraw.com/

http://therawbuzz.com/

http://terileventhalsblog.blogspot.com/

By donation

Low-fat Raw Recipe Book

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