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!

Make it a Great Day

"Have a great day"...... we hear and say this phrase a lot. Sometimes it has become an automatic greeting or a place holder to an awkward silence. However, my dear friend sent me a message the other day, correcting herself in this common phrase. She wrote, "actually, I meant to say, make it a great day. That way no one else or something else can dictate your day. It is all up to you."
 I sat with this for a few minutes and let this message reach down into my core. She was so right. There are so many times when I allow others to affect the way my day progresses and the way I feel. I get caught up in other peoples emotions, or get upset if something may not go the way I had wanted it to. And then I let other things go by me without much notice. Missing many valuable, happy, profound, subtle, lessons I am sure. Only because I am so caught up with what someone did or did not do or how something did or did not play out.
I want to offer you the idea of making your day the way you want it to and not to let yourself get distracted by others. Sure, be gentle, be kind and be supportive, honor what others may be feeling or projecting. But don't let it alter your mood. Don't let it alter the way you envisioned your day. Hold space and then move forward, reminding yourself that other peoples emotions have nothing to do with you and that what you continue to give out into this world, will keep coming full circle (karma). Meaning, the more positive, happy, joyful feelings you put forward, the more great things and people will keep being placed in your life.
So go on, move forward, make it GREAT!

Buckwheat - A Powerful Seed

Why Buckwheat is Good For You

 (and a buckwheat granola recipe)

Buckwheat, an amazing seed. Not a grain actually, and it is gluten free. People with gluten allergies or celiac disease can eat buckwheat. So don't let the name fool you! You can sprout it and dehydrate it or cook it up like a grain. In this recipe we will look at how to sprout buckwheat. But first lets talk benefits!

What makes buckwheat such a great seed is that it has a unique amino acid profile (it contains all eight essential amino acids) that gives the power to boost the protein value of beans and cereal grains eaten the same day. It is also a cholesterol - lowering food, it has the ability to reduce and stabilize blood sugar levels following meals, it is very low on the glycemic scale and it reduces hypertension. It is even said to be one of the most "complete sources of protein on the planet' according to www.naturalnews.com. And I can't leave out that it is is high in lecithin, which neutralizes toxins and purifies the lymphatic system, helping out the liver. And with high iron it is a good blood purifier. There is much more too, like it is good for the brain and contains all of the B vitamins.....I could go on but wanted to at least give you a reason for why you should incorporate this seed into your diet more.

Sprouting the buckwheat allows for the seed to come alive again so that your body can absorb the live enzymes and vital nutrients. Sprouting also cleanses the colon and alkalizes the body.

Sprouting:
Take one cup (non roasted) buckwheat and pour into a bowl. Cover with water for 15 minutes. If it gets a little gelatinous do not worry. Buckwheat does that when exposed to water.
Drain.
Transfer drained buckwheat into a sprouting container, a colander (or a bottle that you use cheese cloth and a rubber band for the opening). Let sprout for 2-4 days, depending on the temperature in your house. Less if hot, more if cool.
Rinse the seeds 2 times per day with cool water and drain the water each time. Make sure that whatever you have the seeds in they can properly drain and get air. If you are using a colander just place a thick damp cloth over the top and elevate the colander. You will see the sprouts within a day or 2. Let them get about 1/4 - 1/2 inch long.

Dehydrating:
Spread buckwheat on a baking sheet and place in oven at lowest setting with the door propped open, for 4-8 hours. You know it is done when the seeds are light and "pop" in your mouth when you chew them. They should not turn brown or burn. Or place in your dehydrator for 6-8 hours.

Buckwheat Granola Recipe:
Preheat oven to lowest setting (I used 170 F)
Pour sprouted and dehydrated seeds into a bowl
Add:
      1/4 cup raisins, crushed almonds, sunflower seeds and any other nuts or dried fruit that you like
      2-3 Tablespoons sweetener like raw organic honey or grade A organic maple syrup
      1-2 teaspoons liquified coconut oil
      1 -2 tablespoons of ground flax seed
      1 teaspoon cinnamon
      Optional: add 1 teaspoon vanilla, hemp seeds, coco nibs or raw organic coco powder,  organic, non-sweetened shredded coconut (experiment with whatever you like)


Mix all together. Spray cooking sheet with coconut oil. Spread the mix evenly out on the sheet. Place in oven on middle rack, bake for about 4 hours or until dried completely. Remember, while baking, leave the door cracked open for air flow.
Let cool and scoop out into an air-tight container. Store in a cool dry place.
Serve in yogurt, with warm or cold milk or eat by the handful as a healthy snack.

Weave Your Roots for Strength

Weave Your Roots for Strength

I recently went out to Utah to watch my sister give a presentation at her graduation, as well as receive a few awards and her  Bachelors of Science in Dental Hygiene. So proud! The main speaker that evening, Dr. Joseph Mirci, spoke about trees and their roots and how some trees have shallower roots than others and how that translates to people that become the patients of these new graduates. He also stated that the Red Wood Forest has some of the largest trees in the world, yet red wood trees have some of the most shallow roots.  What holds the trees up in tough times and in hurricane force winds, is the fact that the root systems grow together. They actually hold on to each other and create a web underground that helps them endure whatever nature has in store for them.
I thought about this for awhile. What does my web look like, what roots me, how do I ground myself? What do I need to weave in more of to strengthen my web?  I realized that the answer to these things are what I hold dear to my heart, that don't cause me stress, that create a feeling of lightness, yet sturdiness. Things that push me to grow, but don't drain me of my energy, people that fill me up and help me become a better person. All these things are my support. And all these things will look different to each individual. It is all unique and personal.
Something else happened that actually brought me to Utah and allowed me to see my sister graduate.  My Sister got a bad abscess in her mouth and had a dangerous infection that was leaking into her blood stream. I hopped on a plane to be with her and I felt so lucky that I was able to. I know we sometimes let money, or time, or other mundane commitments keep us from our loved ones. But being there to help bring my sister back to health, was worth so much more than anything I would have done back home. It added another root to my underground web. It filled me up in a way that was special. It allowed me to be there for someone who I love with all my heart (I would have done it for any of my family members)!
Sometimes we get caught up in our projected timelines, sometimes we think to rigidly and firmly, sometimes we miss out on opportunities because we don't think they are practical. I want to pass on the realization that sometimes these opportunities fill up our tanks so that we can be better, be happy, and shine brighter, because these times are what strengthen our root systems so that we can withstand life!

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.
 

Sweet Tip For The Day

Sometimes sweet cravings strike and you can not control the urge. So I have been playing around with simple, easy, good for you and fully flavorable treats.

The perfect combination:
walnut half
1/2 of date
1 piece of dark, organic chocolate
Stack, eat and savor. It tastes amazingly like a cookie/smoore!!!!!

Hint: Make 2 so you use up a whole date and share it or eat both pieces. This is a treat that when indulged in in moderation, should have no guilt attached. These three ingredients are full of great omega 3 oils,  antioxidants, potassium, iron, calcium and magnesium.

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.