Now is the Time for a Fall Cleanse

Fall time is here, days are shortening and the temperature is dropping. Great time for an easy cleanse before your digestions gears up for the heavier foods in the winter months. 

Step 1: Eliminate sugars, carbs, fried foods, dairy, most fats and drink plenty of hot water or ginger tea throughout the day

Step 2: Go on a mono diet eating just vegetable soup, miso soup or Kitchari for all three meals and drink plenty of hot water or ginger tea throughout the day

Step 3: Take 2 Triphala every evening before bed

Step 4: Add in calming meditation, pranayama (breath work) and/or relaxing yoga into your day

Commit to a minimum of 3 days and a max of 5 days.

Choose step 1 OR step 2 and it is optional to add on step 3 & 4. 

Feel the lightning and clearing qualities as this cleanse purges out the heat of summer and gets you ready for winter snow! 

Website links for soup recipes:

http://glutenfreegoddess.blogspot.com/2011/01/detox-green-soup-recipe-with-broccoli.html

http://reciperenovator.com/recipeindex/detox-veggie-soup/

http://honestfare.com/miso-detox-soup/

http://www.buddinglotusbody.com/nourish/2011/01/sweet-pea-and-mint-soup/

http://www.notquitenigella.com/2009/06/14/carrot-cumin-and-ginger-detox-soup/

Fruit, Not an Evening Snack

Many of us, trying to be good while still giving into our sweet tooth, eat fruit at night. Come to find out, according to Ayurveda, fruit should NOT be consumed at night because of the fermentation qualities. Since you are going to bed soon, the fruit is slow to digest and ferments in the belly and intestines, creating bloating, gas, indigestion  and/or upset stomach. Cure: eat your fruit in the morning or as an afternoon snack and don't eat fruit past 4pm. If you like juice, fresh (nothing in a pre-packaged bottle) fruit juice is the best with breakfast, as long as you don't combine it with dairy. If you live or work in the Indianapolis area, an awesome fresh juice place to visit is: http://www.naturalbornjuicers.com/, or juice at home.

To sum it up:  Eat fruit in the first half of the day and leave it alone for the second half of the day for one month to notice a difference in your digestion. Your mornings will be brighter!

Soaking, why would you do it?

Why soak certain foods? Because soaking makes things more digestible, especially for those of us who get gassy or bloated easily. It is a simple step and can make a world of a difference on how you feel after a meal with beans, legumes, peas, dried fruit or nuts.

Soaking reduces the amount of dryness (which can cause bloating and gas) as it heightens the water element in the food. This water element supports the digestive fire as it breaks down the food in the stomach. When you cook, add some salt, pepper and turmeric, these spices will also help cut down on the air quality in beans and legumes.

If you notice that some of these foods create discomfort try immersing 1/2 - 1 cup in room temperature water over night. Cover while they rest and then rinse and cook as directed. If you are soaking nuts or seeds, allow to soak no more than 8 hours, then rinse and lay on cooking sheet and dry in oven set at the lowest temperature for about 6 hours. If you are going to consume the nuts or seeds right away, no need to dry them. Dried fruit is not always easily digested by everyone either so soaking it in warm water for 30-60 minutes can help.

To make soaking more pleasing think about getting a pretty bowl or container that you find aesthetically pleasing. That way, when you need to soak something you can place it on the counter as more of an art piece and less of something that you see as clutter.

Cooling Tips for Summer's Heat

Some of us love the heat and can bask in the sunshine for hours (Vata people in Ayurveda terms). Some of us get cranky and irritated by the heat and duck into shade whenever possible (pitta people in Ayurveda terms). If you identify with the latter here are a few tips to stay cool and collected this summer.

• Take cool showers
• Mid day, dunk your feet into cool water or splash cold water on the face and in the eyes
• mist your face and your eyeballs with organic rose water, especially if you sit in front of a computer screen all day
• Drink lime, mint, peppermint or cucumber water (just soak your desired flavor in a canister of water overnight to infuse the flavor) or coconut water from the store is also a great option
• Rub coconut oil on the skin, coconut is cooling so it will help cool the body
• Eat things like cucumber, avocado, coconut, fennel, fresh basil, dill, mint, cardamon, coriander/cilantro, cumin, saffron, lime, leafy greens and fresh fruit
• If you are going to treat yourself to ice cream, enjoy it in the afternoon
• Eat lighter meals 
• Do not put ice in your drinks. Room temperature drinks actually help your body to cool off quicker
• If you drink alcohol remember this, beer is cooling and wine is warming. Red wine is more warming than white so in the summer, maybe switch to white wine if you don't drink beer. However, all alcohol turns warming to the body once your body starts to digest it so watch out in the hot sun.
• Keep hydrated with mostly water 
• Enjoy the lakes, rivers, ocean and pools whenever possible and get in some relaxing time :)

Have a wonderful, refreshing, summer!

Make Allergy Season Enjoyable

Many people love the fact that the weather is turning the corner and spring is in the air! Many people also experience allergies this time of year that can leave them feeling drowsy, stuffy, itchy, congested and irritated. A suggestion to help keep your nasal passage way clean and clear is neti pot irrigation. This is a simple and quick self care regimen that you can incorporate into your morning and/or evening routine that can help manage the severity of the symptoms that you may normally experience. If you have asthma or severe allergies, please talk with your doctor first about adding this to your routine.

You can purchase a neti pot at most local convenience or drug stores or online at places like Banyan Botanicals. When you use the neti pot make sure you use filtered, sterile water that is room temp or slightly warm to touch. Fill the neti pot about 3/4 full of water then mix 1/4 teaspoon non- iodized salt into the water in order to make your saline solution. Follow directions on your neti pot box or check out this link here for more instruction: www.yoga108.org

After your neti pot experience make sure to use some nasaya oil. Or plain, organic sesame seed oil in your nose. This oil will prevent your nostrils from drying out, which makes you more susceptible to allergens and infections. Just place a few drops on your pinky or ring finger and gently wipe the inside of the nostril with a thin layer of oil. Dab the tip of your nose with a napkin to wipe up any excess oil from the face. To learn more about this technique and to take it a step further visit Banyan Botanicals for a video and product information.

Enjoy easier breathing this season and take time to actually stop and smell the fresh rain, flowers and spring air. 

Breathe easy!

Oil Pulling Leads to Total Body Detox

I have been seeing a lot of chatter about oil pulling on social media and have been seeing it pop up on the web as an alternative health suggestion for many health issues. It is something that I tried a few years back but then discontinued because my morning routine was growing to large, to fast. But I have recently picked it up again because a few of my clients have been asking about it and I want to be able to speak from experience as I regurgitate information from ayurvedic and medical texts.

Oil pulling is an ancient ayurvedic method of healing for the gums and teeth, as well as detoxifying the entire body.
The benefits of this practice are quite expansive and worth the 20 minutes of your time in the morning. You may do it while you focus on other things like cleaning the house, washing dishes, folding laundry, taking the dog for a walk, or my favorite, getting some morning reading in before my day gets crazy.

What it Does:

• Brightens and whitens teeth, reduced plaque and bad breath
• Reduces stiffness and pain in joints 
• Relieves nasal and sinus congestion
• May help with migraine headaches
• Regulates menstrual cycle and provides relief from PMS
• Helps with clearing skin
• Boosts energy
• Benifits the throat, voice and eyes
• Improves the lymphatic system
• May help to alleviate allergies
• Boosts the immune system
• Helps with insomnia
• Possible remedy for jaw soreness and TMJ

How it is Done:

• Wake up
• Splash your face with cool water and rinse out your eyes
• Drink a large glass of warm water
• Try for your morning evacuation 
• Before you brush your teeth and on an empty stomach, take 1/2 up to 1 tablespoon of coconut oil, sesame oil or sunflower oil and swish it in your mouth for 10-20 minutes. Ultimately you are going for 1 tablespoon of oil for 20 minutes, but if you need to work up to that, start with less oil for less amount of time and give yourself a few days to get used to it.
• Make sure to move the oil around slowly in the mouth and swish it through the teeth. Try to get the oil in all the nooks of the mouth. Lightly, lightly gargle a few times before you spit it out. 
• DO NOT SWALLOW any of the oil, it is absorbing and pulling toxins from your body that you do not want to reabsorb. 
• When your 20 minutes is up spit out the oil in your toilet or trash, you do not want to spit it into the sinks, as it will clog your pipes. 
• Rinse out your mouth with warm water and then brush your teeth and scrape your tongue.

NOTE: Do not do this for more or less than 20 minutes (after you have worked up to your 20 minutes). More than 20 gives chance to reabsorbing the toxins through the mouth that you are trying to get rid of. Less than 20 is not nearly as effective. Definitely brush your teeth afterwards. It takes about 15-20 days of doing it every day, to see results. If every day is not possible try for every other day, shoot for at least 4 days a week, which is better than not doing it at all!

How You Eat Is Just As Important As What You Eat

Here are 11 healthful tips on how to eat so that you may digest your food optimally. If you have digestive issues and/or feel super tiered after you eat, these tips will help your digestive system come back into balance. How you eat is just as important as what you eat.

1. Eat in a quiet, settled atmosphere
2. Offer some sort of blessing or thought of gratitude towards your food before you eat
3. Only eat when you are hungry
4. Wait until previous meal is digested before you put anything else in your mouth (besides water). Usually give your stomach 4-5 hours in between meals 
5. Chew your food thoroughly and eat at a moderate pace
6. Sip 4-6 oz of warm water with a meal. Stay away from iced and carbonated beverages with your meal
7. Eat to a point of comfort. Eat to satisfaction, not full. 
8. Postpose eating if you are upset 
9. Always sit down to eat (sitting in the car does NOT count) 
10. Eat around the same time every day
11. Rest for a few minutes after each meal, laying on your left side will also help with digestion after a meal.

Try a handful of these recommendations until they become habit and then layer on a few more. Your digestion should get better and stronger by following these tips.  

Cheers!

Serve Yourself a Bowl of Health

Making your own food is not only an act of labor, it is an act of deep love, for you and those you are cooking for. Yes, it can be time consuming sometimes, but in the end the act of creating can bring to you more than you expect. 

Here is a quick recipe that is packed with all kinds of great warming spices, cooling coconut, grounding root vegetables, protein packed lentils and chickpeas and digestive kraut. 

Recipe:

1/2 cup lentils (soak in warm water in the morning so they are ready to use when you get home from work) 

1/2 cup dry chickpeas or 1 cup canned (if using dry, soak in warm water in the morning as well)

1 large sweet potato, chopped into 1 inch chunks and roasted

3 tablespoons coconut oil

1/3 cup diced onion

2 inches fresh minced ginger

2 teaspoons turmeric

2 teaspoons garam masala powder

1/2 teaspoon cayenne powder (if you want/like more spice)

2 teaspoon cumin seed

4 small -medium carrots

1 cup broccoli

3 cups vegetable broth or water

1 cup full fat coconut cream or thick coconut milk

2 cups spinach or kale

kraut of choice

Fresh lime cut into quarters

Instructions:

Soak your lentils and chickpeas in the morning. Set aside in a bowl. When you get home and are ready to cook, rinse the lentils and chickpeas separately, and then put them in separate sauce pans. Cover both with 2 inches of water, typically 2-3 cups. Add a sprinkle of ginger powder and black pepper to the water, this will help with the bloating feeling that some people get from these two foods. Turn on medium high and bring to boil, then bring to simmer for 20-30 minutes, until tender. 

While the beans and lentils are cooking, clean and chop your sweet potato. Toss it in olive oil, salt & pepper. Roast at 400 degrees for 20 minutes. 

Meanwhile, in a dutch-oven or large soup pot melt coconut oil and then add in the onion, stir for about 2 minutes then add the garlic and ginger, sauté for about 1 minute all together. Then add the spices and cumin seeds, mix well until fragrant. Add the carrots and broccoli and stir until they are coated in the spices. 

Pour in the broth/water and coconut cream/milk, bring mix to a simmer for 15-20 minutes. 

Toss in the sweet potatoes, lentils (with their cooking water if any is left) and chickpeas (drain if using canned, if using freshly cooked, add the cooking water too). Then toss in the kale or spinach. Stir and simmer for 5 more minutes. 

Serve alone or over rice or quinoa. Top off with your favorite kraut and a squeeze of lime juice. Share with those that you love!

Nourish Yourself with Hot Chocolate

It has been a bit cold here in the midwest. And that means that it is perfect weather for hot chocolate!
Cold weather has an effect on the body by leaving it cold, dry, light, creaky and stiff. We can start to balance out those reducing qualities, by adding things into our daily routine and lifestyle that is rich, sweet, nurturing and grounding. One of these things is hot chocolate. Here is my favorite recipe that I have been playing around with this winter. Enjoy a guilt free cup with those that you love (young and old) and feel the love rush in!

Hot Chocolate Recipe
Serves 2

2 cup milk (coconut, almond, cow)
2 teaspoon vanilla
2 TBL almond butter
2 Medjool dates
4 TBL organic 100% pure cacao (cacao powder is high in anti-oxidants)
1 teaspoon *Ashwagandha powder
Optional: if you love coconut you can also add 2 teaspoons of coconut butter

Instructions: Measure and stir all ingredients into a pot, heat until it starts to simmer. Pour into a blender and blend for 2-3 minutes. Pour and sip hot with someone you love!

*Ashwagandha is an herb that is highly used in ayurvedic medicine:

• Increases energy and vitality
• General adaptogen for combating stress
• Assists in calming the mind and promotes restful sleep
• Supports proper function of the adrenals
• Helps calm anxiety and soothes the nervous system
• Will adapt to helping with rest in the evening or giving energy in the morning/mid-day
• Purchase here: http://www.banyanbotanicals.com/prodinfo.asp?number=6082

Obviously you can make the hot chocolate without this herb, but I highly suggest you order it and give it a try. 

Addition by a reader (that I fully appreciate): When we eat foods rich in flavonoids, it appears that we also benefit from its "antioxidant" power. Chocolate being an antioxidant, is believed to help the body's cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. Awesome right?

Cheers to a cozy night in!

Ginger - eat it, drink it, smell it

Ginger is becoming very popular these days and the tea isles are brimming with ginger tea claiming to help digestion, bloating and even the common cold. I am happy to say that the hype about this root is true and that if you have not incorporated this herb into your diet, now is as good of time as any!

Ginger is a medicinal plant that has many positive effects on the body. Here are a few ways that you can start to incorporate it into your daily life.

• Drinking ginger tea after a meal can help with digestion.

• Chew the root to help sooth a sore throat.

• Breath in ginger essential oils when you feel a headache coming on. 

• Apply the fresh root as a rouge, as it stimulates circulation.

• Grate ginger root into stews, sauces, oatmeal, and teas in order to help with the digestive process. When added to the cooking process of beans, mung beans or lentils it will help with flatulence (add turmeric and black pepper as well as grated or powdered ginger to help with bloating that may come from these foods). 

• Bake with ground ginger root for a warming spice. Great for cold weather foods to help the body feel warm.

• Ginger is great for nausea, so bring some with you when you travel if you are one who gets motion sickness easily.

• Ginger helps with spasms or cramps, so those of you who have painful cramps during your menstrual cycle should try to consume ginger at least 1-2 times a day, 2 weeks leading up to your period. 

• Eating a coin size piece of raw ginger before you eat a meal, squeeze some fresh lemon juice and add a dash of salt to the ginger and chew mindfully. Once you swallow you will feel your stomach start to warm up, this is your digestive fire burning at a higher level so that it can metabolize what you are about to feed it.

• Ginger essential oil will help relieve and clear out a head cold. Breath in a combination of 3 drops of each: basil, eucalyptus and ginger essential oils. Add these to a pot of steaming hot water and cover your head with a towel as you bend over the pot and breath deeply.  BE CAREFUL NOT TO BREATH IN TOO HOT OF STEAM. Wait for the water to cool slightly so that you can breath in the steam comfortably.

IMPORTANT: Ginger is heating and for some, may cause stomach distress. If you experience diarrhea or stomach pain after using ginger for a few days, back off. Not all herbs work for every-body, so it is important to make note and use your best judgement. There is always an alternative, although trying powdered ginger over fresh is also a good experiment, as fresh vs dry ginger is used differently by the body and might make a difference for those people who cannot handle fresh ginger. 

Post Holiday Revival

We hear about cleanses all the time but we rarely seek out if it is right for us or not. We are a nation who constantly wants to scrape, clean, cleanse and diet.....but we are also a nation that is worn out, depleted and running on reserves. If we keep scraping and don't do anything to build, we will dip into our reserves (ojas in ayurveda terms) and will slowly deplete our life force energy. So, I offer you a nourishing cleanse after the holiday in order to recover from the larger quantities of food eaten and the extra cocktail that was too yummy to pass up. Don't feel guilty of what happened this holiday, hold fond memories of the wonderful gathering of friends, family and food and then get back on your horse and slowly detox and come back to your healthy eating patterns.

7 Tips For a 7 Day Gentle Cleanse

1) Wake up and drink a glass of hot water with lemon, then drink another glass of warm water on its own. Stay standing until the urge to go to the bathroom is strong so that you know the intestines are working to let go of the waste accumulated over night. If this does not work right away, keep at it for a few days, this will help you get on a healthy elimination schedule.
2) Breakfast: if you are not hungry just have a bowl of fresh fruit and/or some herbal tea. If you are hungry have a small bowl of oatmeal (no sugar) or a bowl of steamed veggies and quinoa. Add ghee!
3) Stick with three meals per day. Try not to snack. Eat Kitchari for at least 2 of your meals. Fresh fruit or light soup can make up the third meal. Click here for kitchari recipe. If you don't have the desire or time to make Kitchari (which takes no more than 20 minutes in your kitchen) then just have steamed veggies and quinoa or white rice on hand to warm up whenever you are ready for your meal. White rice is easier to digest then brown rice so it is better for this type of cleanse. I use quinoa for protein, but if you need, add an egg to your lunch for extra protein.
4) Don't eat past 7pm.
5) Eliminate all sugar, animal protein and deep fried foods from diet.
6) Allow yourself to rest and get a full nights sleep. Rest is very important in order to help the body detox and rejuvenate. To help with sleep rub organic, pure sesame oil or almond oil on your temples and feet before bed. A hot bath in the evening can also help yourself wined down. No TV or computer at least 2 hours before bed, allows your mind to start to calm down from the day.
7) Make sure to move just enough, but not too much. We don't want to deplete the body, but we want to keep the blood pumping and our heart active. Opt for 30 minutes of walking, yoga, outdoor bike ride or skiing. Get outside for fresh air!

Follow these simple 7 steps for just 7 days and I am sure you will feel great starting off 2014! 

Holiday Travel Tips

It is that time of the year! Most of us will hustle and bustle to the next town, city, state or even country. Traveling is exciting but can also leave us feeling light headed, ungrounded, frazzled and even sick. Traveling can be very taxing on the system but with a few Ayurveda based tips, you will feel better, keep the travel sickness away and enjoy your destination.

1) Sip warm water throughout the entire trip. Travel with a thermos. Any time you can, fill it with hot water.  Bring some lemon and lime pieces with you if you need a little flavor (but don't drink lemon/lime water the entire time, too much citric acid is hard on the enamel of your teeth).  Flying (and driving) is very dehydrating and dehydration makes you more susceptible to headaches, dry nose, jet-lag  and  catching a cold/flu.
2) Stay away from: sugar/candy, cold foods and icecream, soft drinks, and dry snack foods like chips, peanuts and crackers. All these things have either dry, light or cold qualities and the sugar creates a breeding ground for germs. You need more grounding and rich foods when you fly. So find some oatmeal, soup or a a hot sandwich. Better yet, bring some of your own food to snack on like home made muffins with almond butter, veggie and fruits slices, steamed greens with ghee etc. By eating these warm, heavier, nourishing food you will feel more grounded and settled. Stay away from fast food!
3) When you land at your final destination, drink a cup of warm milk (almond or organic whole milk preferred) with a dash of cinnamon, cardamon, ginger, turmeric and a teaspoon of Ashwagandha powder. Ashwagandha is very grounding, calming, nourishing and building to your nervous system, which has been depleted and rattled from flying or driving. You can purchase capsules or powder here. Make up the spice mix before you leave home and carry it with you so you have it right away. If you can't have the warm milk right away, drink it before you go to bed that evening.
4) Get outside as soon as possible and take a 10 minute walk. Fresh air and sunshine will help to settle your nerves and system and help the body come back into its element.
5) Get in the time zone ASAP. Try not to take a nap, go to bed when night time comes, that way you can wake up around the same time as everyone else and get into the grove quicker.

All tips apply for car and plane travel.

Safe and happy travels and Merry Christmas!

Drink Your Immune Booster - Turmeric Tea

Turmeric Tea - An Immune Booster/Helper
Any time you start to feel a scratchy throat or signs that you might be getting sick, make this tea and relax while you help boost your immune system. It is a great idea to drink this during busy travel times too. 

1 cup hot water (DO NOT Boil)

1-2 tsp turmeric

1 pinch cayenne pepper (optional)

1 tsp unpasteurized honey (raw)

1 teaspoon freshly grated ginger (optional)

1 - 2 teaspoons unpasteurized apple cider vinegar or 1/2 fresh lemon, juiced

Mix everything BUT the water together in your favorite drinking mug. Then pour in the hot water and mix together. Drink while hot.

NOTES: 

-Pasteurized honey actually creates mucous so you do not want to use pasteurized honey in your diet.

-Do not boil the water, boiling water and honey, when they come in contact, creates a toxin. So make sure that the water is just under a simmer. 

-Turmeric is an immune helper, has anti-inflammatory properties, has antioxidants and works directly on the back of the throat.

- Raw honey helps to sooth the throat while drying up mucous.

-During cold season keep sugar consumption down because it causes mucous. 

Turmeric Drink for Kids (or Adults)

1/2 cup hot water (DO NOT Boil)

1-2 tsp turmeric

1 teaspoon freshly grated ginger  or  1/8 - 1/4 tsp powdered ginger

3-4 whole cloves

2-3 cardamon pods

1/2 teaspoon Funnugreek seeds (optional, helps turmeric and ginger to do its job, has synergy with these spices)

1/2 cup almond, coconut or cows milk

1/2 - 1 tsp unpasteurized honey or maple syrup 

Place spices and water into a pot, bring to a simmer, and allow to simmer for 5 minutes. Add milk and bring to a simmer again. Strain contents by using a wire strainer or cheese cloth, into a favorite drinking mug. Add honey or maple syrup. This is medicinal but also very enjoyable. A chai sort of drink for those days when you need something soothing. Kids will like the creaminess of the tea and it should help with their fold or flu. 

NOTES:
-Fennugreek seeds can be found in Indian grocery stores. But if you do not have them then this tea will still work to help with immunity. 

- When making the drink for a child, start on the lower quantities for the spices and then work your way up, making sure that it is not to spicy for them.You can always dilute it with more milk. 

Turkey Day Digestive Tips

I thought that some of you may want a few tips so that you don't go to bed the night of Thanksgiving, with an aching full belly and feeling the effects of a food coma. Follow these simple steps and feel better about the day, and the days following!

1) Try to eat your meal late lunch or early evening time when the digestive fire is still at its highest. Meaning that it will able to digest and burn through the food at a better rate, then later in the evening when it is preparing for sleep.
2) Cut ginger into dime size rounds and sprinkle each piece with salt and drizzle with fresh lemon juice. Eat 1-2 pieces before the meal. Ginger helps stoke the digestive fire and gets it ready for optimal digestion.
3) Scope out the food scene and just dish up your plate once. After you eat, don't regret what you put into your body, most likely the food was prepared with so much love that you will be smiling. Just enjoy!
4) Sip 6 oz warm to hot ginger tea or water with your meal.
5) Enjoy a small helping of dessert and (if you are a wine drinker) have an 6oz glass of red wine at this point of the meal as an digestive aid.
6) After the meal, lay on your left side for 10 minutes, helping the stomach to digest the food and empty into the small intestines. After that get up and move around, go for a walk, get the body moving.
7) Before you go to bed have  a cup of warm fennel or ginger tea.
8) Upon waking the following morning, drink a cup of hot water with 1/2 fresh squeezed lemon juice.
9) Reflect on your thanksgiving day and bring to mind 3 things that you were thankful for experiencing!
10) Breakfast should be very light, i.e. juice, broth or a small bowl of fruit.

You should feel fresh, joyful and energized. Most importantly, enjoy those around you and be thankful. Open your heart to the friendships that are around you and take the time to EXPERIENCE the holiday. Happy Thanksgiving!

Sync Up With Your Body's Internal Clock

Ayurveda looks at diet, lifestyle, seasons and time, to help heal the body, mind and spirit. One main way of healing ourselves in this day and age is to de-stress, reduce anxiety and use the hours of the day to our advantage.

Looking at the day and dividing it into 3 sections (6-10am/pm, 10-2pm/am 2-6pm/am), can help support the body in what it naturally is programmed to do.

• ·      6am – 10am this is the best time for working out to overcome the heaviness of sleep and to re-set the metabolism. Your brain power is strong.
• ·      10am – 2pm your digestive fire is the strongest, between 11 and 1pm so this is the best time to eat your largest meal of the day, lunch! A 15 -20 minute rest after lunch helps the body focus on digestion and assimilation.
• ·      2pm – 6pm, this is second wind time, where your brain power is able to sustain before winding down for the evening.
• ·      6pm – 10pm your start to get heavy and your body starts to slow down. It is time for a light dinner (between 5-7pm) and then you should start tapering off your activity. Bed time between 9-10pm.
• ·      10pm – 2am your body is in deep sleep and is detoxifying and resetting for the next day.
• ·      2am – 6am – movement starts to happen between 4am – 6am you should wake in order to make the most of your brain stimulation. It is the “magical” time of the day, great for meditation and yoga.

   See what happens if you get up a little earlier in order to start your day with meditation. It may just set you off to a great start! Or try getting to bed a little earlier and see if that effects your energy level the next day.
 

Navigating Breakfast

Navigating Breakfast

Breakfast is an important meal, but not all of us actually are hungry in the morning. Many people, articles and nutritionists have told us that we have to eat in the morning because of all sorts of reasons: kick starts metabolism, gives us more energy, keeps us from eating more later in the day, etc., and for some of us this may be true, but not for all. So if you are TRULY not hungry in the morning have a cup of herbal teas and some fruit and call it good (not being hungry in the morning may mean your body needs extra time to process through the food from the night before, and therefore more food is not necessary). Eating when you are not hungry can put out your digestive fire, and in Ayurveda terms, that means digestion slows, metabolism slows and your food turns into sludge in the body. So eating at a consistent time is important. But also eating when you are hungry and not eating when you are not hungry, can help you to keep your fire burning bright and strong. 

If you are hungry at breakfast, do not ignore it, it means you have a strong fire and you need some nourishment, so have a decent sized breakfast, nothing too light but not too heavy either. Make sure it is warm. Kitchari, oatmeal, eggs with veggies, steamed vegetables or freshly made muffins can be a perfect choice. 

Gluten free, Vegan, Morning Glory Muffins

1 ¼ cup buckwheat flour

¼ tapioca flour

1 teaspoon cinnamon

¼ teaspoon nutmeg

¼ teaspoon powdered ginger

½ teaspoon salt

1 teaspoon Baking powder

½ teaspoon baking soda

3 mashed bananas

½ cup olive oil or your favorite cooking oil

2-4 tablespoons maple syrup or honey

1 ½ teaspoons vanilla

½ cup raisins

½ cup unsweetened shredded coconut

3 grated carrots

½ cup hemp hearts

Optional ingredients

            Chocolate chips

            Coco nibs

            Candied ginger pieces

            Crushed pineapple

            1 egg

Preheat oven to 345 degrees. Grease muffin pan. Mix all dry ingredients in a bowl. Set aside. Mash bananas and add vanilla. Mix in raisins, coconut, carrots, hemp hearts and any other optional ingredients. Combine with flour mixture and scoop into muffin pan. Bake 20-25 minutes. These are wonderful breakfast treats with a little nut butter and ghee, or a wonderful afternoon snack with tea for a little pick me up. 

Spices - what they can do for your body

Spices

What they can do for you

Cooking and making teas with certain spices can be flavorful, but they can also be used as a medicinal way of cooking. Here are a few spices that I recommend you start incorporating into your diet for flavor and health reasons.
In Ayurveda every food, spice and herb plays a roll on the 3 doshas that you are made up of, which is vata, pitta and kapha. Below is general information about the spices and also what doshas they effect and how. If you are not sure what dosha type you are take a quick quiz here: http://lifespa.com/health-quizzes/body-type-quiz/

NOTE: cooking with these spices will be beneficial to anyone, but notice the amount in which you are cooking with them, if some heat up your stomach too much, then counter balance them with cooling spices and herbs like fennel, cilantro, coriander and cardamom. If you need more digestive help, use black pepper, ginger, turmeric and mustard.

Turmeric: (decreases kapha, vata and pitta)
Light and dry herb that is bitter, pungent and astringent in taste. Its post digestive effect is heating. It is good for cleansing the blood, decongestant, anti - inflammatory, anti- carcinogenic, blood purifier and helps to improve blood circulation and acts as a natural antibiotic.
This herb can be used fresh or in powder form and is great in rice, mung beans, stir-fry and roasted veggies. Using it every day will increase its benefits.

Fennel: (decreases kapha and vata)
This herb is light, moist and sharp. It is sweet, bitter and astringent in taste and has a cooling post digestive effect. It is great when used for abdominal pain, flatulence, indigestion and colic. Fennel tea can be made by simply seeping fennel seeds in hot water for 5 minutes and then drinking the water and chewing the seeds. It is great for upset stomachs and indigestion.

Cumin: (decreases kapha and vata, increases pitta)
This light and dry herb has a heating post digestive effect and tastes more pungent. It improves the digestive fire, reduces gas, helps to purify blood can be used as a diuretic and can be anti-inflammatory. Chew the seeds to help with stomatitis or mouth sores. Easting a few seeds before or with a meal helps with digestion and absorption of food. Woman, If you have a tendency to have cramps while menstruation, dry roast a couple of tablespoons of these seeds and then chew on a pinch or two every hour or so throughout the days of your heaviest flow. The anti-inflammatory property can help alleviate painful cramping.

Cinnamon: (decreases kapha and vata, increases pitta)
This spice is light, sharp and dry and has a heating post digestive effect. It is a pungent taste and can be good on fruit and vegetables. Cinnamon improves your digestive fire, stimulates the liver, is a cardiotonic and a diuretic. Cinnamon helps to even out blood sugar levels so adding it to hot water mid day can help you avoid those sugar cravings.

Disclaimer: The entire contents of this blog are based upon the opinion of Staraya McKinstry. They are not intended to replace a one-on-one relationship with a qualified health care professional, and they are not intended as medical advice.

Go Nuts.....

Nuts are very grounding, nourishing and heavy. They are loaded with good oils and fats for our body and can be a perfect snack and are great for making nut butters. Vata and Pitta Dosha favor nuts in the diet because of the grounding effect that nuts have on the body. Kapha dosha types should avoid almost all nuts and seeds because these people need lighter foods in order to keep their body and minds clear and mobile.
Remember, nuts with fruit or vegetables is not recommended because the rate of digestion is different for the 2 food groups and create toxic build up.

So, if you are a vata or pitta person and want an idea on how to eat your nuts, here is a quick recipe I mixed up...in about 5 minutes flat.

2/3 cup almonds

1/3 cup shelled pistachios

1/3 cup roasted cashews

1/4 cup water

1/2 teaspoon cinnamon

1-3 tablespoons raw honey (depending on sweetness desired)

Mix in Vitamix or food processor and spread on anything you desire!

Food Combining - what works and what may leave you toxic

Food combining adds a whole other layer on how to eat healthy. And I know we all have enough to think about in a day, but this can be really important when looking at cleaning out or creating toxin in the body.
The other day I made an apple crisp and a strawberry mint crisp. I have to say, they were both delicious. And my favorite dessert of all time is whipping cream. Real, organic, fresh/raw (when possible), whipping cream. And I love the combination of crisp and whipping cream. More please!
But I notice that after each night of eating this combination, I had really bad bloating and my stomach was off the next day. I was in denial that it could have been the combination of foods I ate because I didn't want to give it up......but in Ayurveda dairy and fruit is a toxic combination that can lead to fermentation in the stomach. Yep, I will confirm it. I ate the crisp, for a third day, by itself and had no problems. Looking back this combination had always upset my stomach, but I loved the flavors so much I never thought of it being something that was not working for me.

When looking at food combining, here are a few more to be aware of:

• Eggs and Dairy
• Seafood and dairy
• Nuts/seeds and vegetables
• Honey and boiling water
• Equal parts of honey and ghee
• Citrus and dairy
• Fruit and dairy
• Fruit with any other foods

The combinations of these foods will leave toxins in the body, creating sluggishness, and digestive issues. Some happen because the foods digest at different rates, creating sludge because the body can't move everything along at the same time. Meaning some food sits and ferments, waiting for the other food to finish digesting. Honey, for example, just becomes a toxin when it is boiled so make sure the water is warm/hot but not boiling, when mixing. Hint: if you have to add nuts or seeds to a vegetable dish, make sure you soak the nuts over night first, this will make them easier to digest.  

Some of these may be a disappointment to you. (I am a sucker for a cheesy omelet) But just be aware. Notice if you combine these foods, how you feel. If you do ok then allow yourself the pleasure every once in awhile. Good digestion or not, if you do combine some of these foods, just try to make sure the rest of the food you eat for the following meal is light and easily digestible so that you allow your body to clean the toxins out so that they do not accumulate. 

Rememeber: Ayurveda says "80% & 20%" meaning 80% of the time try to eat clean, healthy, with good spices and good combinations of flavors and types of food. The other 20%, enjoy without any guilt and many thanks. And after you enjoy, eat light and clean and reset. 

Garden Pesto Quiche

Not just any old quiche!

Want a flavorful, vegetarian (meat lovers can mix in chorizo, bacon or prosciutto if they would like), gluten free, nutritious breakfast, lunch or dinner that packs a flavorful punch? Here you go.
I imagined this one day while driving home and once I got into my kitchen, this is what I came up with.
I really love all the fresh flavors. In Ayurveda it is said that if you have the 6 tastes in each meal: Sweet, sour, salty, pungent, bitter and astringent, than you will be the most satisfied and less likely to crave between meals. You will also have a more nutritious and healthy meal.  This recipe has all but sour, although you could make up a cilantro-lime and mint chutney and you would be all set!

Recipe

Crust:

1 1/4 cup mixed amaranth flour, coconut flour and almond flour

1/2 teaspoon baking powder

½ teaspoon baking soda

A few dashes of red pepper flakes, dried oregano, fennel seeds, salt & pepper

1 egg

Warm water

For the crust: preheat oven to 350 degrees. Mix all dry ingredients into a bowl. Add egg and stir. Add just enough warm water to make dough sticky enough to pat out. Pour dough in pan and press into the bottom and up sides. Bake at 350 for 5-10 minutes just to give it a head start. Pull crust from oven. OPTION: smear a layer of pesto on the crust before you pour in beet mix.

Filling:

3-4 beets shredded

3-5 carrots shredded

1-2 leeks sliced thinly

3-4 tablespoons of coconut flour

1 egg

Salt & pepper to taste

1 cup shredded parmesan or white cheddar or Romano or make a blend of whatever you already have in your fridge.

For the filling: Mix all the ingredients BUT the cheese. This mix should not be soupy, but somewhat sticky, like you could make a pancake out of it.

Assemble: Pour the shredded mixture into the crust. Top with shredded cheese. Then in a separate bowl mix 4 tablespoons of milk and 4 eggs together and pour over the vegetable mix. NOTE: Ayurveda says that dairy and eggs create toxins in the body when mixed together in the same meal. But I know it is a hard taste combination to break. So be a wear and maybe skip the cheese on your eggs occasionally. As a replacement for the cheese in this quiche try sprinkling some nutritional yeast flakes over the vegetables instead. Or go without. It will still taste fantastic.  

Bake at 375 for 50-60 minutes or until the eggs get puffy and are cooked all the way through. Pull from the oven, top with shredded swiss chard or kale and bake for about 3-5 more minutes until chard/kale is wilted. Eat warm and enjoy!

This takes about 30 -45 minutes of prep time.