(March-June)

To Stay Strong and Healthy:

• During Spring, eat more foods from this list.  Simply circle your favorite foods – and those of anyone you cook for –
  and eat more of those foods.
  *An asterisk means it is best to eat more of this food.
• Eat more foods that are Pungent (Spicy), Bitter, Astringent / Light, Dry, Warm:  such as flavorful steamed
  veggies, brothy soups, brown rice.
• Eat less foods that are Sweet, Sour, Salty / Heavy, Cold, Oily:  such as fried foods, ice cream, heavy dairy.
• Tired?  Schedule an Ayurvedic Consult with Dr. Douillard to treat the root cause of your fatigue, which is different
  for each person.

Daily Routines (Dinacharya) for Spring:

• Self-massage with warm Lymphatic Massage Oil or raw sesame oil.
• Three or more times per day practice Bellows Breath:  breathe quickly  and with strength in and out through your nose for 30 seconds while expanding and contracting your diaphragm.  Sit in silence for 1 minute.
• Exercise in the morning to increase circulation, mood and immunity.
• Perform Neti by irrigating your nasal passage with warm salt water.  Always follow with Nasya.
• Perform Nasya by dipping a q-tip in warm Tri-Doshic Massage Oil or warm sesame oil, swirling it inside your nostrils, and inhaling deeply.

Signs of Excess Kapha During Spring:

• Cold, cough, allergies, congestion, flu, fatigue, depression, weight gain.
• If you experience some of these signs, schedule a consult with Dr. Douillard and follow the above guidelines for a balanced Spring!

VEGETABLES	FRUIT	SPICES	LEGUMES	HERB TEA
*Alfalfa Sprouts	Apples	Anise	*All Sprouted Beans	Alfalfa
Artichokes	Blueberries	Asafoetida	Adzuki	*Cardamom
*Asparagus	*Dried Fruit (all)	Basil	Black Gram	*Chicory
*Bean Sprouts	Grapefruit	Bay Leaf	Garbanzo	*Cinnamon
Beets	Lemons, Limes	*Black Pepper	Fava	*Cloves
*Bell Peppers	Papayas	Chamomile	*Goya	*Dandelion
*Bitter Melon	Pears	Caraway	*Kidney	*Ginger
Broccoli	Pomegranates (sour)	Cardamom	*Lentils	*Hibiscus
*Brussels Sprouts	Raspberries	*Cayenne	*Lima	*Orange Peel
*Cabbage	Strawberries	Cinnamon	*Mung	*Strawberry Leaf
*Carrots	All Berries	*Clove	Split Pea
*Cauliflower		Coriander
*Celery		Cumin
*Chicory	DAIRY	Dill	LEAN MEAT & FISH	BEVERAGES
*Chilies, dried	Ghee (moderation)	Fennel	Chicken	Black Tea (moderation)
Cilantro	Lowfat yogurt (moderation)	Fenugreek	Duck (moderation)	Coffee (moderation)
*Collard Greens	Rice/Soy milk	Garlic	Eggs (moderation)	Water (room temp. to hot)
*Corn	*Goat milk	Ginger	Freshwater fish
*Dandelion		Horseradish	Lamb (moderation)
*Endive		Marjoram	Ocean fish (moderation)
Fennel		Mustard	Turkey
*Garlic		Nutmeg
Ginger		Oregano
*Green Beans	OILS	Peppermint	NUTS & SEEDS	SWEETENERS
*Hot Peppers	Canola	Poppy Seeds	Filberts	*Honey – Raw
Jicama	*Corn	Rosemary	Pinons	Maple Syrup
*Kale	Flax	Saffron	Pumpkin	Molasses
Leeks	Mustard	Sage	Sunflower
*Lettuce	Safflower	Spearmint
*Mushrooms	Soy	Thyme
*Mustard Greens	Sunflower	Turmeric	GRAINS	CONDIMENTS
*Onions			Amaranth	Carob
*Parsley			Barley	Pickles
*Peas			Buckwheat
*Potatoes, baked			Corn
*Radishes			Millet
Seaweed			Oats, dry	Learn more about the seasonal diet in “The 3-Season Diet” by Dr. John Douillard
Snow Peas			Quinoa
*Spinach			Rice, Brown, long grain
*Swiss Chard			Rye
*Turnips
*Watercress