Ayurveda & Yoga

2010-10-08T22:00:00.000-07:00

Try This Fabulous Fall Breakfast

The Delicious Date Milk Shake

Ayurveda recommends drinking milk daily. It is said to strengthen the body, calm the mind, revitalize the senses, and increase 'Ojas'.

Ojas is a refined substance the body produces from the most subtle level of proper digestion. Ojas brings strength, strong immunity, happiness, and contentment.The literal translation of Ojas is 'vigor'...but it is much more, it is the fluid of life.

When a person'e ojas is depleted they are lacking in vitality, have less resilience to physical and emotional stress, and, are more likely to feel a sense of emptiness, anxiety and depression.

Date milk shakes are incredibly delicious and deeply nourishing. They are the perfect alternative to smoothies. Generally, smoothies are hard on the digestive system. They are cold, heavy and combine milk and fruit, a combination that according to the ancient texts (remember ancient = tried & true) is actually quite bad for you.

Here's How:
    •    3 whole dates (Medjool is best)
    •    1 cup whole organic milk (preferably not homogenized, raw organic whole milk is best)
    •    2 pinches cinnamon powder, 1 pinch cardamom, 1 pinch ginger, a few strands saffron
    •    10 almonds that have been soaked overnight, rinsed and peeled

Boil milk with the spices, except the saffron, until it foams once, then add the saffron.

Blend the warm milk with the dates and almonds until they are finely ground.

* Optional, 1 teaspoon of organic ghee for an even more nourishing meal.

Got Ojas? Dates, almonds, ghee and milk are all foods that increase ojas in the body.

2010-04-29T19:41:00.000-07:00

Ahara – Dietary Guidelines

Ayurveda highlights the importance of digestion and diet as the key to wellness. The ancient texts on Ayurveda have clear guidelines about which foods are the most nourishing, the most easily digestible, and those most often found to be the source of illness.

Let Your Food Be Your Medicine

Remember, your food becomes you! Eat to nourish your body, calm your mind and satisfy your senses. There is a saying in Ayurveda, “When diet is wrong medicine is of no use. When diet is correct medicine is of no need.”

You are what you eat: The alchemy of food into consciousness

Imagine having a warm bowl of soup on a cold winter day. The soft and warm qualities of the soup help to counteract the cold and rigid qualities we experience in a cold climate. As the body becomes nourished with the warm soup, it relaxes and the mind feels a sense of peace and fulfillment. A calm mind produces calm clear thinking, clear thinking allows for balanced emotions. A calm and balanced mental and emotional state determines our beliefs and our actions. Our actions determine our life!

An important guideline in choosing foods is to work with balancing the body &mind. It is as simple as remembering, opposites create balance. Our food choices directly effect the not only our body, but our mental and emotion state as well.

Respectively, like increases like. If you feel excess heat in your body or your mind (hot tempered) chill out with some mint tea, a piece of fruit or use cooling spices like fennel or coriander in your food.

* Remembering these simple guidelines when making diet and lifestyle choices will have a profound effect on the quality of your life *

The Six Tastes

An important principle of Ayurveda is the emphasis on the combination of the six tastes: sweet, pungent, salty, astringent, sour and bitter. Incorporating all six tastes have physiological and emotional effects in addition to supporting digestion. When all six tastes are not present, we tend to feel unsatisfied after a meal. Quite literally, there is something missing.

The main taste in our staple diet is sweet, meaning ‘bland.’ Some examples are fruits, meat and grains. Next in proportion are pungent and sour. The others trail behind. Often we refer to pungent foods as spicy. The expression “Variety is the spice of life” is a good example of how we refer to the six tastes in everyday life.

Recommendations

Foods listed in italics are the most nourishing to all the tissues and organs in the body. Make these foods a regular part of your diet.

Grains: Aged rice, wheat, barley, oats, couscous, amaranth, millet, rye

Cooked Vegetables: Squash (snake gourd, obo, kabocha, butternut, acorn, delicata), okra, eggplant, radish, sweet potato, bamboo shoots, bitter melon, spinach, cooked onion, daikon radish, avocado, carrots, beets, parsnip, asparagus, artichoke, bok choy, broccoli, brussels spouts, burdock root, cabbage, cauliflower, green beans, leafy greens, peas, zucchini, cauliflower, leeks, kohlarabi, turnip

Fruits: Coconut, dates, grapes, mango, pomegranates, raisins, persimmons, apricot, banana, all berries, cherries, figs, grapefruit, kiwi, lemons, limes, oranges, papaya, plums, peaches, pineapple, rhubarb, strawberries, cranberries, pears, prunes

Legumes (soaked and well cooked) : Mung beans, aduki beans, red lentils beans, black-eyed peas, chana dal, garbanzo beans, kidney beans, pinto beans, navy beans, split peas, white beans, black beans

Nuts &Seeds: Sesame seeds, almonds, charoli, pumpkin seeds, brazil nuts, cashews, coconut, hazelnut, macadamia nut, pecans, pistachio, walnuts, chia, flax seeds, sunflower seeds, hemp seeds, poppy seeds

Fresh Dairy: Raw cow's milk, ghee, butter, goat milk, home made buttermilk, unsalted cheese

Meat: Buffalo, bone broth, goat, rabbit, chicken, turkey, lamb
Occasional: beef, fish, seafood, duck, chicken eggs, duck eggs, pig

Sweeteners: Raw honey, jaggery, rock sugar, raw sugar cane, rapadura maple syrup, sucanat, agave, turbinado sugar

Oils: Sesame, ghee, unsalted butter, olive oil, peanut oil, coconut oil, flax oil, hemp oil, pumpkin seed oil

Spices: Most spices are beneficial, ginger, cumin, cardamom, fennel, coriander, cinnamon, saffron, turmeric, cilantro, dill, mint, neem leaves, (dry & fresh), black pepper, cayenne, chili, long pepper, cloves, garlic, horseradish, mustard seeds, nutmeg, onion, paprika, thyme, rosemary, sage, marjoram, hing,…

Avoid Completely (Ideally, or when ill)

Raw leafy greens raw vegetables, Yogurt, All fermented foods (saurkraut, miso, kim chee, kombucha, soy sauce, …), Mushrooms, Sprouts,Tomatoes/Ketchup, Vinegar, Table Salt, Ice Cream, Cold drinks,, Smoothies, Fried & Fatty Foods, Cheese, Molasses, Frozen Food, Dried, Meats & Vegetables, Leftovers, Sour Dough Bread, Processed and canned foods, Sandwich, Salted Butter

Special “Stand alone foods” / Food Combining

* Fresh Fruits

* Milk should be taken alone or with other sweet tastes. Allow 1½ hours before having other foods.

* Milk should not be taken with vegetables, meat, fish, sour foods, salt or eggs. This includes milk with most cereals (read the ingredients on the label, cereals generally have salt) and cheeses made with salt. Keep this principle if you have the habit (a good habit to break!) of having milk with coffee or tea with meals.

Timing – General guidelines

Eat only when you are hungry and only after the previous meal has been digested. Generally, it takes 6 hours to digest a meal. If you wake up hungry, have a light breakfast. If you aren’t hungry in the morning skip breakfast. Eat your main meal of the day, around noon when your digestive fire is strongest. Dinner should be light and eaten close to 6PM. Avoid snacking between meals.

Helpful Hints

*Traditional Indian foods are not necessarily Ayurvedic

* Use organic ingredients ~ Fresh, seasonal & local whenever possible

* Prepare and eat your meals in a peaceful environment

* Chew slowly, mindfully & with gratitude

* If your digestion is sluggish, chew a slice of fresh ginger with a little lemon juice to stoke your digestive fires and appetite

* Fill your stomach with 1/2 food, 1/4 warm water and leave 1/4 empty for digestion

* Remember, good fats are good for you. One teaspoon of ghee at each meal is a wonderful way to nourish the body.

* Cook with digestion-stimulating spices. Spices like dried ginger, turmeric, cumin, coriander and ajwan not only enhance digestion, they also help flush toxins out of the body and help improve absorption and assimilation of nutrients.

* Use only real, unprocessed salt. (Salt should have some color and moisture.) Saindav rock salt has the most nourishing qualities of the many varieties of salt.

* Soaking grains, lentils, nuts and seeds for 30-60 minutes in warm water helps make them easier to digest. Soaking them in water overnight is even better. Cooking with asofetida(hing) helps avoid gas and bloating associated with digesting beans.

* Add pungent spices to rice cooked with meat and/or vegetables to aid the digestion process.

* Each morning, have one to two glasses of warm water to hydrate the body and stimulate the digestive system.

* Drink beverages at room temperature or warm. Avoid cold drinks.

*Drink only when you are thirsty. Too much liquid weakens digestion.

*Boil your drinking water. It makes it easier for the body to assimilate. Use fresh water daily. Water that sits overnight is hared for the body to digest.

* The most important ingredient is your intent. Infuse your food with Love & Gratitude!

Hot Gingered Milk

2009-11-05T14:33:00.000-08:00

Sweet Dreams Elixir

This is a lovely tonic to have before bed. Hot milk induces a natural sound sleep,when enjoyed warm it aids the digestive system and nourishes the reproductive tissue in both men and women. Traditionally, a couple will have a cup of this elixir after making love to replenish liquids and rebuild strength.

According to Charaka Samhita, the oldest text on health and the basis of the ancient Indian system of Ayurvedic Medicine, the healing properties of milk and its usefulness in inducing the sleep state is described in great detail.

Milk provides special and unique nutrition that cannot be derived from any other type of food. Milk, when digested properly, nourishes all the tissues, promotes balanced emotions, and helps to balance all the doshas. It is one of the most important foods to promote ojas.

Ojas is a refined substance the body produces from the most subtle level of proper digestion. Ojas brings strength, strong immunity, happiness, and contentment.

The Recipe:
1 Cup fresh organic milk, raw or non-homogenized
1 Cup water
1-2 teaspoons fresh ginger root, peeled and grated or chopped
1 pinch of nutmeg, cardamom and a few saffron
threads

Bring milk, water, spices and ginger to a boil in a small saucepan.
Reduce heat to low after 20-30 seconds, and let simmer for a minute or two more.
Remove from heat, strain and serve. Sweeten with honey, maple syrup, jaggery or agave, if desired.

In order to digest milk properly, one should avoid drinking cold milk right out of the refrigerator. Milk should be brought to a boil. Allow the milk to foam up and then bring the heat down so the milk is on a slow boil for about 5 to 10 minutes. Heating the milk changes the molecular structure of the milk making the milk lighter and easier to digest.

For a more pungent tonic try adding a pinch of ground turmeric, a pinch of ground black pepper, a cinnamon stick, or a few pinches of ginger to reduce the heaviness of the milk and reduce any mucous causing side effect.

Oatmeal Pumpkin Spice Coconut Cookies

2009-11-04T09:12:00.000-08:00

Oatmeal Pumpkin Spice Coconut Cookies

Servings: 30-40 cookies

Preparation time: 15 minutes

* 2 eggs

* 2 cups cooked or canned pumpkin

* 1/8 cup coconut oil

* 1/2 cup maple syrup

* 1 teaspoon salt

* 1/2 teaspoon coriander

* 1 teaspoon cinnamon

* 1 teaspoon ginger root powder

* 1/2 teaspoon cardamom powder

* 1/8 teaspoon cloves

* 1 teaspoon vanilla extract

* 4 cups rolled oats

* 1/2 cup dried coconut, shredded

* 1/4 cup sesame seeds

* Crystallized Ginger

Preheat oven to 350 degrees F.

Whisk the eggs, pumpkin, coconut oil, maple syrup, salt, spices and vanilla together until well blended. Fold the in the oats. Mix in remaining ingredients except crystallized ginger

Using about 1/8 cup (2 tablespoons) per cookie, place 15 - 20 cookies on two cookie sheets well greased with coconut oil. Flatten with a fork and top with a piece of crystallized baby ginger.

Bake in preheated oven for 25 minutes. Turn oven off and let sit for 3 - 5 more minutes. Cool on wire racks.

Ayurvedic Alchemy: Recipes, Tricks & Tips for Autumn

2009-09-29T18:34:00.000-07:00

In Fall the air element is dominant. In Ayurveda we call this the Vata time of year. Imagine a windy Autumn day. The air is dry, cool and moving. Vata, like the wind, cannot be sensed directly. Its expression is more subtle. We experience Vata by the way it colors our physical, mental and emotional experience. As these qualities in nature increase during the fall and winter seasons these qualities in our nature increase as well.

Ayurveda is beginning to blossom in the West because of its practical approach to self care. At it's foundation, Ayurveda is logical, accessible and truly holistic. With a few basic concepts we are able to maintain and restore balance physically, mentally and emotionally.

In the ancient Ayurvedic texts we are reminded that 'like increases like and opposites balance.'
This is such an exquisitely simple tool for understanding how to cultivate harmony in our lives.

Vata is responsible for all movement in the body. This includes breathing, sensory functions, elimination and all motor skills. In the mind it governs creativity, clarity of thought, flexibility, feelings of joy and enthusiasm. When out of balance Vata manifests as fear, anxiety, fatigue, constipation, dry skin, insomnia, absent mindedness ('air- head') and an intolerance to cold.

General Guidelines for Balancing Vata:

* Follow a regular daily routine
*Keep calm, meditate, listen to calming music, breathe, relax
*Keep warm, avoid extreme cold. Take warm showers and baths
*Do gentle exercises like yoga, tai chi, take walks, swim
*Massage the body daily with warm sesame oil
*Go to bed early, rest when tired, take naps
*Follow creative and artistic passions

Diet:

Foods that are in season such as root vegetables and winter squash will help nourish and balance the body. Try carrots, beets, sweet potatoes, pumpkin, acorn, butternut, delicata and buttercup squashes. These have the qualities of sweet, heavy, smooth, dense and moist and are most balancing for vata. Casseroles, soups and stews are easily digested and can be very nourishing for vata, warming the body from the inside out.

*Eat warm, nourishing, fresh cooked foods and warming spices
*Favor foods with sweet, sour and salty tastes.
*Limit foods with bitter, pungent and astringent tastes
*Eat warming spices like ginger, cumin, coriander, cardamom, black pepper, and cinnamon
*Incorporate ghee, sesame oil and other healthful oils in the diet
* Eat at routine times each day, having lunch be the largest meal. * Avoid ice cold drinks, particularly taken with meals or immediately after
* Limit raw, cold foods such as salads and raw vegetables
* Minimize caffeinated beverages and other stimulants

Try Spiced Oatmeal For Breakfast :

In a medium saucepan over low heat, heat 1 Tbsp Ghee (clarified butter) with 1 tsp cinnamon, 1/4 teaspoon cardamom, 1/4 tsp ginger and a dash of nutmeg and clove just until the scent is released from the spices.

Add 2 cups water, 1/4 teaspoon salt and 1/4 cup raisins or 1/4 cup chopped prunes and bring to a boil.

Stir in 1 cup organic rolled oats.

Let the cereal come to a boil again and then reduce the heat to low and simmer until it reaches a smooth creamy consistency.

Serve with maple syrup or agave as a sweetener.
For sweeteners, never heat honey, it creates a toxic effect in the body.
Avoid molasses as it is a cause of imbalance.

Options: Add raw nuts or seeds, best if soaked overnight to make them more digestible

Before Bed:
Have warm milk spiced with a pinch of ginger, cinnamon, cardamom and nutmeg to calm the nerves and promote a restful sleep

Your Yoga Practice:

Focus on the breath keeping it deep, slow and rhythmic
Emphasize the inhalation

Practice asanas that are grounding, stabilizing and strengthening to pacify Vata:
Standing poses like Virabhadasana 1and 3 (Warrior 1and 3),Vrksasana (Tree Pose), and Utkatasana(chair pose) practiced with an awareness of the feet on the ground and the strength and weight of the leg muscles and bones.

Calming poses like balasana (child pose), savasana (corpse pose), uttanasana (forward bend), and pashchimottanasana (full forward bend) calm the nervous system.

May All Beings Everywhere Be Happy, Peaceful and Free

लोकः समासतः सुकिनोह भवन्तु

Kitchari recipe

2009-08-14T09:54:00.000-07:00

Cleansing Kitchari Recipe:

In Ayurveda, things that we ingest are divided into three categories poison, medicine and neutral. Poison is defined as anything that hinders digestion. Medicine is considered to be anything that we ingest that aids the digestive process. Neutral is anything we ingest that gives support and nourishment without either aiding or hindering the digestive process.

Kitchari is a unique because it falls under both the neutral and medicinal categories. It not only provides nourishment for the body, but, due to its spice combination, also benefits digestion. This makes kitchari an ideal food of choice during times of stress on the body, such as during an illness, periods of overwork or change of seasons. It is also an especially good food to use while on a mono-diet as part of an internal cleansing regime.

1 cup Basmati Rice (soak at least 15 minutes in warm water , can be soaked overnight )
2 cups Mung Dal (soak at least 15 minutes in warm water , can be soaked overnight )
7 cups (approx.) Water
pinch of Salt (Real Salt, Himalayan Sea Salt, Celtic Sea Salt, or any other good quality salt)
2 Tbsp Ghee (Clarified Butter)
3 tsp Mustard Seeds
2 tsp Cumin Seeds or Powder
2 tsp Turmeric Powder
2 tsp Coriander Powder
1 pinch Asafoetida (Hing)

Preparation:
Carefully pick over rice and dal to remove any stones.
Wash each separately in at least 2 changes of water.

Sauté the seeds in the ghee until they pop. Then add the other spices. Add the mung dal, rice and salt. Sauté for 1 or 2 minutes. Add boiling water, bring to boil, then simmer for 30 minutes or until the dal is about 2/3 cooked.

Serve with grated ginger, a squeeze of lime,chopped cilantro, salt & pepper to taste.

Ayurveda & Yoga

2009-07-11T17:55:00.000-07:00

Stay Cool This Summer

Ayurveda, the ancient holistic healing modality from India, is based on the five element theory. The foundation for the entire cosmos is seen as an interplay of the energies of Ether, Air, Fire, Water and Earth. All organic and non organic substances are made up of some combination of these five elements. The body's constitution, referred to in Ayurveda as one's 'dosha', is an individual's inherent physical and mental nature. Each persons constitution is a unique combination of the five elements, with some elements more predominant than others.

Summer is dominated by the fire element, related to the Pitta dosha. Pitta translates as 'that which cooks' and is associated with the body's metabolic system and the energy of transformation. Pitta governs our intelligence, discernment, courage, willpower & joy. When out of balance it arouses anger, jealousy, impatience and hatred. It manifests in the body as infections, inflammation, fever, heartburn, acidity, skin disorders and intolerance to heat.

During the summer months the body has a tendency to get overheated.
Ayurveda provides us with simple & effective practices for keeping the fire stoked without letting blaze out of control.

General guidelines for keeping cool & balancing Pitta:

Emphasize foods that are cool, dry and heavy
Eat cooling herbs & spices like fennel, mint, coriander, cilantro, turmeric and dill
Avoid heating spices like cayenne, garlic, horseradish, chilies, basil and black pepper
Emphasize sweet, bitter and astringent tastes.
Limit salty, pungent and sour foods
Avoid caffeine, alcohol and refined sugar
Spend time in cool peaceful environments. Enjoy time in nature, moonlit walks, go for a swim
Massage body with cooling oils, like coconut & safflower oil
Laugh, play, relax & unwind and take time to enjoy life!

What’s for Dinner?

Simply Sautéed Greens

1 Bunch: Young Fresh Kale,Collards,Chard, Spinach,Dandelion Greens, stemmed, ribbed and shredded into very thin strips
1 tsp Cumin Seeds
1/2 tsp Ground Turmeric
2 tsp Coriander Powder
1 -2 Tbsp Ghee (Clarified Butter) or Coconut Oil

Steam greens for approximately 10 minutes. Heat ghee or coconut oil with 3 Tbsp water in a pan until clear, add the turmeric, coriander and cumin seeds and stir briefly to release aroma.
Add the greens and salt, and sauté for 2-3 minutes until flavors are blended.

Keep Your Cool with Yoga

During the summer your yoga practice ought to be moderate. You can still challenge yourself in your practice however, your practice should ultimately be relaxing and not overly heating. Twists, seated poses, sidebends, inversions and a nice long Savasana (corpse pose) at the end of your practice will help you stay in balance during the warm days of summer.

Yin Yoga

Yin Yoga strengthens, lubricates and heals the joints. A Yin practice increases mobility and bathes one’s body with vital energy, known as prana or chi. In a Yin practice we evoke our lunar nature with long slow holds, releasing connective tissue and enhancing energy flow and distribution. It is an ideal practice during the warm summer months as the poses allow us to relax and cool the body and the mind.

In a Yin practice first come into the pose, establish a comfortable edge where the muscles are unengaged, however are still stretched, commit to stillness (no fidgeting!) for 3-5 minutes.

Lying Butterfly Pose

Lie on your back and take a moment to feel the weight of your body supported by the earth. Bend the knees and bring the soles of the feet together. Let the knees drop out to the side so that the legs form a diamond shape. Rest back on the elbows with your hands stacked on top of each other on your abdomen. You can also create more of a backbend by lying on a bolster or pillows. You can also place pillows under the thighs for additional support. Focus on breath & sensation and allow the body to slowly unravel..marinate 3-5 minutes.

Join me for a Yin/Yang Yoga Practice every Monday night, 6-7:30
at 7th Heaven Yoga Studio in Berkeley, www.7thheavenyoga.com

Experience this unique style of yoga that combines the active Yang aspect of our nature with our more receptive Yin qualities, creating a deep, integrated practice.
Utilizing the tools of asana (postures), pranayama (breath control), and mindfulness, Yin/Yang Yoga is an enlivening and relaxing journey toward wholeness.