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Type 1 Vata - Day 3

Breakfast

Rice porridge & dates

Non-Vegan

  • Rice porridge
  • with dates
  • walnuts
  • cinnamon

🌱 Vegan

  • same as above
Mid AM

Golden star anise almond milk

Non-Vegan

  • Golden almond milk
  • with turmeric
  • star anise/cinnamon (Pitta – skip the star anise, add cardamom instead)

🌱 Vegan

  • same as above
Lunch

Pumpkin curry

Non-Vegan

  • Pumpkin curry
  • with beef/lamb (Type 1 & 3 only) with tofu/tempeh (Type 2)
  • spinach/kale
  • butternut squash
  • turmeric, cumin & pinch of chili powder

🌱 Vegan

  • Pumpkin curry
  • optional: with white bean/cannellini (Type 2 can make it with tofu/tempeh)
  • spinach/kale
  • butternut squash
  • turmeric, cumin & pinch of chili powder
Mid PM

Prunes & cardamom

Non-Vegan

  • Prunes 2-4
  • with cardamom & cinnamon stick syrup (just boil the spices for 5-10 min in 1/2 cup water, optional: add tsp jaggery, optional: add slice of orange, use the tick syrup on top of the prunes)
  • chamomile tea

🌱 Vegan

  • same as above 
Dinner

Vegetable broth with chickpeas

Non-Vegan

  • Vegetable broth with chickpeas
  • optional: turkey (all Types) or chicken (Type 1 & 2 only)
  • carrot, broccoli, green bean, kale
  • turmeric, cumin, coriander, long pepper
  • served with cooked millet

🌱 Vegan

  • Vegetable broth with chickpeas
  • carrot, broccoli, green bean, kale
  • turmeric, cumin, coriander, long pepper
  • served with cooked millet
Before Bed

Herbal tea & figs

Non-Vegan

  • Herbal tea chamomile/tulsi/licorice (Vata), mint/tulsi/chamomile (Pitta), thyme/dandelion/tulsi (Kapha)
  • 2-4 dry/fresh figs

🌱 Vegan

  • same as above

Overhead Dumbbell Press

3 sets | 8-10 reps | 60-90 sec rest

  • This exercise works your back muscles, arms and shoulders
  • Squeeze your abdominal muscles and keep your core tight

 

Bent-over Rows

3 sets | 8-10 reps | 60-90 sec rest

  • This exercise works your back muscles, arms and shoulders
  • Squeeze your abdominal muscles and keep your core tight

Pull-ups (assisted or banded)

3 sets | 8-10 reps | 60-90 sec rest

  • This exercise works your back & arms muscles
  • Try wide overhand grip to work your back & lats more or narrow undergrip to work your biceps

Plank hold

3 sets | 30-45 sec | 60-90 sec rest

  • This exercise works your whole body including your core
  • Keep your body in one straight line, squeeze your abdominal muscles & keep your core tight

 

Dead Bug

2 sets | 10-12 reps/side | 60-90 sec rest

  • This exercise works on your entire core & abdominal muscles including lower abs.
  • Make sure you keep your core tight and your lower back in touch with the ground at all time.
  • Keep your pelvis firm and stable on the ground while performing this exercise.

Side Plank

2 sets | 30-45 sec hold | 60-90 sec rest

  • This exercise works your whole body including your abs and your core
  • Squeeze your abdominal muscles and keep your core tight

 

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