Ghee and Kitchari Recipes! Your cleanse or gut reset jumpstart.

Ghee is a light fat that cleanses and replenishes simultaneously as it moves through the body. It also has a high smoke point so it is the perfect cooking fat to use for a healthier lifestyle or any cleanse. Eating ghee with kitchari, one of the most ancient and traditional dishes for cleansing in Ayurveda, is a potent mix of medicine for your gut and getting back into balance.

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Ghee Recipe!

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Take one pound of butter, unsalted, preferably organic and cultured (Organic Valley is the best).

Put all butter into a small pot and turn it on to the lowest setting possible where once it all melts it simmers; for me this is a "4" on my stove. Just small consistent bubbles, not overflowing and not stagnant with a only couple of bubbles here and there.

Simmer until you can see through the ghee to the bottom of the pot. When you can do that you can see a layer of white curds on the bottom. If you cook it too hot you’ll lose all the curds and it will burn and foam a lot. A good test is to take a spoon and drag it across the bottom and if the curds have a slight brown to the bottom, it’s done. Also when you stop hearing the bubbling noise it’s done.

Turn off the heat and pour over cheesecloth into a glass jar and toss the curds

Kitchari Recipe!

“Kitchari is basic to the Ayurvedic way of life... A one-pot dish, kitchari originates on the Asian subcontinent and has references dating back thousands of years. The skillful use of spices and vegetables can produce balancing effects for the three bodily doshas... Basmati rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. This complete food is easy to digest and gives strength and vitality. It nourishes all the tissues of the body. Kitchari is the preferred food to use when fasting on a mono-fast or while going through cleansing programs such as panchakarma. Kitchari is excellent for detoxification and de-aging of the cells.” – The Ayurvedic Institute (www.ayurveda.com)

Ingredients:

• ½ cup white basmati rice
• 1 cup mung dal (split yellow mung beans or whole mung beans)
• 6 cups water
• ½ to 1 inch ginger root and turmeric root, chopped or grated
• ¼ tsp. mineral salt
• 2 tsp. Ghee
• ½ tsp. each of coriander, fennel, and cumin seeds
• Handful of fresh cilantro leaves 1 and 1/2 cups assorted vegetables (optional)
• Vegetable suggestions are asparagus, sweet potatoes, or zucchini

Preparation

Wash each the rice and dal separately in at least 2 changes of water. Add the 6 cups of water to the rice and dal and cook covered until it becomes soft, about 20 minutes.

While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces.

Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer.

In a separate saucepan, sauté the seeds in the ghee until they pop. Then add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked dal, rice, and vegetable mixture.

Add the mineral salt and chopped fresh cilantro and some extra ghee if desired.

Bonus: if you add some low sodium tamari, powdered turmeric, and ghee on top and mix in it tastes like cheese!

Unveiling Ayurveda: Women's Health with Alexa Berman

I recently sat down with the lovely Bridget Lavin from Nest Health Connections to talk about Ayurveda's wisdom for women's health. For the full episode check out the link below:

Happier & Healthier with Nest Unveiling Ayurveda: Women's Health with Alexa Berman

"Throughout the episode, Bridget and Alexa uncover the fundamental principles of Ayurveda and how they can be applied to enhance women's vitality and balance.

From understanding your unique constitution to exploring natural remedies for common health concerns, such as hormonal imbalances, menstrual issues, thyroid disease, and weight loss, this episode covers a wide array of topics relevant to women's health.

Listeners will learn about the importance of routine, self-care practices, and cultivating a deeper connection with their bodies and minds. Whether you're new to Ayurveda or a seasoned practitioner, this episode offers something for everyone seeking to optimize their health and vitality through ancient wisdom. Bridget and her guest share personal anecdotes, expert insights, and practical tips to empower women on their journey towards holistic well-being."

(https://www.buzzsprout.com/2093301/14635439)

Ojas: Our Vital Essence

In the realms of Ayurveda, there exists a concept that encapsulates the very essence of vitality, resilience, and well-being - Ojas. This substance within us is considered the ultimate source of strength and vitality, essential for maintaining balance and harmony within the body, mind, and spirit.

What is Ojas?

In Ayurveda, Ojas is described as the subtle essence of the body that governs life, health, and longevity. It is in fact a living protoplasmic substance and it is the purest form of energy that arises from the perfect digestion and transformation of food, thoughts, and experiences. Often likened to the glow of radiant health or the subtlest form of consciousness, Ojas is believed to reside primarily in the heart, supporting the immune system, mental clarity, and overall vitality.

Cultivating Ojas

Nurturing Ojas involves a holistic approach that integrates various aspects of life, including diet, lifestyle practices, and emotional well-being that truly fill your cup and add to your vitality.

• Diet: A wholesome diet plays a pivotal role in nurturing Ojas. Emphasizing fresh, organic, and nutrient-dense foods, that are easy to digest will allow you to build your ojas. Ayurveda recommends incorporating certain foods such as ghee, fresh milk, soaked almonds, dates, honey, and certain herbs and spices to enhance Ojas production. These foods are believed to nourish and strengthen the body, fostering the creation of this vital essence.

• Restful Sleep: Quality sleep is fundamental in replenishing Ojas. Establishing a regular sleep routine, creating a soothing bedtime ritual, and ensuring a conducive sleep environment are essential practices to support Ojas cultivation.

• Mindfulness and Stress Management: Emotional well-being is intricately linked to Ojas. Practices like meditation, yoga, and mindfulness help reduce stress, promote mental clarity, and conserve this precious life force. Laying in svasana for 20 minutes a day to build a center of calm and rest is a simple way to build Ojas.

• Connecting with Nature: Spending time in nature, absorbing its tranquility and natural rhythms, breathing in it's pure air, is considered an effective way to replenish Ojas. The peace and harmony found in natural settings have a rejuvenating effect on both the body and mind. Some ideas are to sun bathe, forest bathe, or taking a quiet contemplative walk at a park.

Signs of Ojas Imbalance

When Ojas is depleted or imbalanced, various signs may manifest, indicating a need for rejuvenation. These signs may include chronic fatigue, weakened immunity, mental fog, anxiety, and a lack of enthusiasm for life. Again Ojas is the essence of vigor and vitality so if you are living without those feelings you may be depleted.

Rejuvenating Ojas

Ayurveda offers numerous rejuvenating practices to replenish Ojas:

• Rasayana Therapies: These therapies involve the use of specific herbs, tonics, and rejuvenating treatments to revitalize the body and enhance Ojas. Some examples are above but deeper practices are best discussed with an Ayurvedic practitioner.

• Self-care Rituals: Engaging in self-care practices such as Abhyanga (self-oil massage), yoni steaming, pranayama, meditation or quiet time away from screens of any sort, exploring your creativity, and gentle exercise, morning, and evening routines helps restore balance and nurture Ojas.

• Mindful Living: Incorporating mindful practices into daily life, such as conscious eating, fostering positive and creative thoughts, and cultivating a curious, non-scarcity mindset, and being in touch somatically with your body, helps maintain and enhance Ojas.

Ojas Recipes:

--> Ojas Drink: Ingredients

• 10 raw almonds
• 1 cup pure water
• 1-2 dates (optional)
• 1 Tablespoon organic rose petals or rose petal jam (optional - rejuvenative)
• 1 tsp ghee (rejuvenative)
• 1 pinch of saffron or nutmeg (increases digestion & rejuvenative)
• 1 pinch ground cardamom (increases digestion)
• 1 pinch of black pepper (helps control the kapha)
• 1 tsp of maple syrup or coconut sugar

Directions

1. Soak almonds in 1 cup of water overnight
2. In the morning, drain off the almond water and rub the skins off the almonds
3. Bring the water to a boil
4. Pour the water in the blender with the peeled almonds and dates
5. Add rose petals/jam, ghee, saffron, cardamom, black pepper, and sweetener then blend until smooth
6. Drink 3-4 times a week; watch for signs of excess mucus (kapha) and consult if so

--> Ojas Drink x2:

Ingredients:

• 5 soaked and peeled almonds
• 1 cup warm water
• 1 pinch saffron
• 1 pinch cardamom
• 1 pinch coriander or rose
• 1 tsp honey

Directions: Blend and drink!

--> Creamy Almond Pudding:

• 2/3 cup slivered almonds
• 1 cup boiling water
• 6 cups coconut milk
• 2 tbsp cooked rice
• 1⁄4 tsp saffron threads
• 1⁄2 tsp crushed cardamom seeds
• 1⁄2 cup coconut sugar or maple syrup
• 2 tbsp toasted slivered almonds for garnishing

1. Place almonds in a bowl, add the boiling water, and soak for 2 hours.
2. Pour nuts and soak water into food processor and process until smooth.
3. Slowly add one cup of coconut milk and processagain until smooth.
4. Put the rest of the coconut milk into a heavy bottomed pan and bring to a boil.
5. While stirring constantly, sprinkle in the cream of rice, then pour the blended almond mixture in.
6. Turn down the heat, add the saffron, cardamom and sugar. Simmer, stirring attentively, until the pudding is reduced to one third of its original volume.
7. Remove from the heat and beat with a whisk to smooth the texture.
8. Serve warm or at room temperature, garnished with toasted almonds.

The Path to Radiant Well-being

In the pursuit of holistic health and well-being, nurturing Ojas becomes a guiding principle. It invites us to embrace a lifestyle that honors the interconnectedness of our physical, mental, and spiritual aspects. By harmonizing our diet, lifestyle, and emotional state, we pave the way for the cultivation of this vital essence, enabling us to radiate vitality, resilience, and inner luminosity.

The journey to nurturing Ojas is a deeply personal and transformative one, beckoning us to reconnect with the wisdom of ancient traditions and embrace a more conscious way of living. As we tread this path, we rediscover the profound truth that true well-being blossoms from within, where the subtle essence of Ojas resides, awaiting our nurturing care and attention.

6 Ayurvedic Tips for Colic: Make Your Own Gripe Water

6 Ayurvedic Tips for a Colicky Baby:

Babies and children are incredibly sensitive, in Ayurveda the protocol for addressing health concerns with kids is to always make the medicine or remedy mild and gentle. Such a sensitive being will react quickly and sensitively to any medicine given or change in their diet. These six tips will help you address the colic for instant remedies as well as an overall lifestyle adjustment to support them as they develop and grow their digestive system. We have to remember that they are learning to ingest food through their mouth and eliminate it like we do, their system is brand new and doing it’s best but sometimes it needs some extra gentle support.

1. Put ghee or coconut oil on your nipple, the bottle nipple, or just a little bit in the mouth. This will help with constipation and to hydrate the digestive system if they are dry. *I used this remedy often in the first few months of my daughter’s life and it always helped!

2. Gently massage their bellies with oil in a clockwise manner, this should help get things moving. It doesn’t matter what kind of oil, I used olive, coconut, and even ghee sometimes. Just make sure it is pure oil or an Ayurvedic baby massage oil that does not contain and preservatives or scents.

3. Space out their feeds for at least 2-3 hours. Make sure they are good and hungry so that when they eat it is an actual meal they consume and not just smaller amounts every hour and not meals that will fill them properly. I personally went against the grain and allowed my daughter to sleep as much as she needed to and sometimes that was 3-4 hours. But when she woke was good and hungry and ate a full meal that satisfied her. I am happy to report that she had lots of thigh rolls and sleeps very well to this day at two years old.

4. Don't let them snack or nibble throughout the day. This leads to them eating smaller amounts, never getting full, and then not ever able to digest fully before their next feed. Just like in adults, this creates back ups and gas from an overworked digestive system. Sometimes I noticed they really are hungry in shorter time frames when they are growing or learning a new skill, so it is best to try and wait at least 2 hours but don’t beat yourself up. For my daughter I always made sure I did my best to wait otherwise it was an immediate cause and affect for her getting colicky.

5. Mama's diet -- this is a big one. If mama is eating really dry foods, junk foods, heavy to digest foods, or if the formula is using milk that the baby can't digest well you need to switch up the diet. For formula I reccommend goats milk as it is much easier to digest than cows milk and is closer to human milk. For mama's diet I reccommend seeing an Ayurvedic Practitioner to adjust your diet or start with eating warm well cooked foods that are adequately spiced in regular meals and avoiding dairy, onions, wheat, or any major allergens for the time being to see if that brings some relief.

6. Finally you can make your own gripe water! It is a digestive water-based tincture you can add to your bottles or just drop a few drops in their mouth a few times a day.

Gripe Water Recipe:

Ingredients:

2 cups filtered water ¼ tsp. Whole fennel seeds ¼ tsp. Whole coriander seeds ¼ tsp. Fresh ginger

Boil two cups of filtered water with ¼ tsp.each of whole fennel seeds, whole coriander seeds, and ¼ tsp. fresh ginger. Let cool then take a dropper and add 5-10 drops or 1/8th of a tsp. into their bottle or their mouths.

Most resources will tell you not to introduce water to your baby until they are at least six months, but just to reassure you a few drops of water decocted with some herbs is perfectly fine for a baby.

Stewed Apples Recipe

Apples are one of my favorite fruits, especially for the summer and in autumn when they are in full season! As you may have seen me mention, all our foods can either be a medicine or a toxin for our body depending on when, how, and why we eat something. Every food has different qualities about them that help us determine how beneficial that food is for us at any given time. Apples are astringent so they can help break down excess mucus in the lymphatic system and the digestive system, which is perfect for spring. They are also for the most part very cooling so during late summer and fall when your digestive system starts to overheat, eating apples in various forms will remove that excess heat and inflammation from your gut. Apples can be sweet and they can be sour; the sweet taste in Ayurveda has a cooling quality and the sour taste in Ayurveda has a heating quality. Eating sweeter varieties of apples such as Honeycrisp is best for pitta and kapha doshas as neither dosha does very well with an excess of the sour taste. More tart apples such as Pink Lady are great for vata doshas as the sour taste has a moistening quality that helps combat the dryness of vata. 

Stewed apples are an easy and yummy go-to snack, or as I usually recommend a good breakfast. In the spring time, we don’t necessarily have excess heat to remove but we do have excess mucus so by heating the apples and adding spices we are aiding the astringent quality by removing that extra winter kapha stored up. For autumn when it is still hot during the day but starts to cool down at night and in the mornings, this recipe with sweet apples is great for removing excess heat while still keeping us feeling cozy. In the winter time, this recipe is great all around with extra spices and ghee as long as it feels enough to satisfy your hunger. In the summer you may very well switch to raw apples or a raw fruit bowl for a more cooling breakfast, but for most vata’s I recommend still using some form of this recipe so they don’t add too much dryness to their gut. All that to say, eating stewed apples is a great tridoshic food recipe that is great for most people if you are cooking for your family! 

Ingredients:

1-2 Apples of choice -- remember to use sweet and sour apples according to your or others constitution

1 tsp. of ghee or coconut oil

Pinches of ground spices of choice -- cinnamon, a pumpkin spice blend, or clove are all my favorites

⅛ cup of filtered water

Optional: adding some dried fruits such as raisins, dates, figs, or cranberries (consider the season)

Directions: 

Chop up the amount of apple chosen into bite size pieces

Heat up a small saucepan or pot over low-medium heat, when heated add the ghee/oil
Once ghee/oil is melted or heated up, add the apples and dried fruit if using and saute for 1-2 minutes or as long as you want (the longer the more caramelized)

Carefully add the water and powdered spices and cook for 1-2 minutes. This step is what creates the “stew” so that when you are finished you have a nice little sweet and thicker “sauce” that helps bring some grounding to your digestive system. If you prefer more sauce add more ghee and water

Turn off heat and serve! Adding a pinch of chia seeds or hemp seeds on top can also be a great addition if you need a little protein. In the winter time, adding a small amount (like 2-5 pieces) of chopped up nuts can also be a more substantial addition. 

Herbal Remedies for Digestion

Ayurveda is without a doubt the King of Digestion, if you will. Never have I found more resources on how to improve digestion than within the ayurvedic diaspora. This short blog will focus on herbal digestive aids and easy home remedies for certain digestive ailments. 

First, there should be some understanding of the different types of digestive ailments because not all digestive imbalances can be fixed with the same herbs or remedies. In ayurveda we have the three doshas or constitutions -- vata, pitta, and kapha. If you don’t know these terms, they are simply the three groupings of the five elements. Vata is the grouping of ether and air, pitta is the grouping of water and fire, and kapha is the grouping of water and earth. Each of the five natural elements express different qualities (think hot for fire, dry for air, and heavy for earth), and these groupings reflect a way to organize those elements that are most alike together. 

For any imbalance in the body or mind these elements are at play, we either have too much of an element or too little of an element. As far as digestion goes, if we have too much vata (air and ether) our digestive system is too dry and we can present symptoms such as gas, bloating, and pain, which usually leads to constipation. If we have too much pitta (fire and water -- think of water in this case as an oil) we have burning sensations in the gut, pain, and heartburn, which leads to oily, hot, frequent, loose bowel movements akin to IBS or GERD. If we have too much kapha (water and earth) then we have a heavy digestion with slow, dense movements that also will lead to a different type of constipation. 

In the case of vata-type digestive imbalances, you want to saturate your gut with more moisture. Diet wise this looks like avoiding any foods with dry, rough, or cold qualities such as raw vegetables, smoothies, chips, popcorn, rice cakes, crackers, cold drinks, or constantly nibbling and grazing. Herbs that are helpful for this imbalance are ginger, cumin, fennel, coriander, most italian herbs like basil, thyme, or marjoram, and eating more soups or warm oily foods. Placing a piece of fresh ginger on a spoon and adding a little squeeze of lime/lemon and honey on top and eating before meals can also aid in this type of digestion. 

For pitta digestive imbalances, you don’t want to use herbs like ginger that are heating or spicy because it will only increase the oiliness and heat in your gut. In order to cool you down, avoid spicy, rough, acidic foods such as hot sauce, chili peppers, tomatoes, red meat, sour foods, or fermented foods -- even salads because they are rough on the digestive system and usually leave you feeling slightly nauseous or ravenous not long after. For herbal digestive remedies, mint, cardamom, coriander, and fennel are your total go-tos. These herbs are cooling or neutral and help cut the acidity in your gut. For pitta type digestion it is also important to eat something sweet with your meal because the sweet taste also helps cut acidity tremendously. Whether it is a piece of mint chocolate, a date, or a cookie it doesn’t matter, it will help calm your overactive over oiled gut. Teas that are caffeine free and contain herbs like mint, chamomile, lavender, marshmallow root, and rose are also very helpful digestive aids. 

Lastly for kapha type digestion, your gut is damp and clogged with too many heavy and dense foods. You first want to avoid all foods with these qualities such as ice cream, smoothies, cold drinks, too much wheat, too much meat, too many sweets, nut butters, or overeating consistently. Kapha in this case can handle using more spicy herbs such as ginger, italian herbs, chili peppers, clove, cinnamon, allspice, and mustard seeds in order to heat up and dry up the mucus clogging your system. Teas that contain small amounts of caffeine or herbs like hibiscus, clove, rose hips, or fennel are helpful digestive aids.

One classic ayurvedic tried and true herbal digestive remedy is CCF tea. The combination of cumin, coriander, and fennel seeds are an ancient trifecta for digestive imbalances that have been used for centuries. It is not easily found at your local grocery store but there are plenty of shops online who offer this combo and you can easily find the bulk spices in stores and make it yourself!

How to make the tea and doshic adjustments:

Take ½ tsp. of each cumin, coriander, and fennel seeds and simmer in five cups of filtered water for ten minutes. Strain the seeds and sip in between meals. You can also take the same amount of seeds and steep in a cup of hot water like normal tea. It is that simple! 

For vata, that combination of seeds is perfect. For pitta, I recommend replacing the cumin, which can be too hot and oily for pitta, with chamomile or just using fennel and coriander seeds. For kapha you can also add clove pods as this is a cooling pungent that helps scrape mucus beautifully. 

Ayurvedic Food and Drink Rules

Ayurveda has long list of foods to avoid eating together and guidelines for how to eat. In this list I have condensed them into an easy to adapt, modernized guide to what the ancient yogis have known for thousands of years. Rules might seem weird, but it is actually pretty helpful and logical to have some structure around what and when to eat. You were probably never taught any rules around food but I promise if you try just one or two of these you will feel how you can easily impact your diet for the better.

Nine Ayurvedic Food Rules

1. Eat only when you are TRULY hungry. The actual feeling of hunger is an emptiness below the navel, and a pleasant anticipation of your meal.
2. 99.9% of the time eat cooked, warm, seasoned/spiced, and gently oiled foods.
3. Allow three to four hours between meals for digestion to be complete.
4. Drink no more than ½ cup of water with meals.
5. NEVER drink ice-cold drinks. This stops your digestion and forces your body to work very hard to break down your meal. Sip warm/room temperature water instead.
6. Sit down, relax, and have love and gratitude for your meal. Avoid distractions like t.v. or your phone. Never eat when angry, sad, or emotionally disturbed.
7. Avoid eating food you don’t like as they won’t satisfy the mind and soul.
8. Wait two hours after eating before sleeping or exercising.
9. Avoid incompatible food combinations as follows:
   • Fruits with any other food→ Leave 30 minutes in between.
   • Do not cook or heat honey ex. microwave, baking, e.t.c. (ok in tea or water)
   • Consume one protein at a time ex. Choose either chicken or cheese not both.
   • Milk should mostly be eaten separate from other foods and always heated and spiced.
   • Smoothies should either be all vegetables or all fruits with no ice and no dairy. Both have specific benefits when the foods are separate; when they are mixed it is a cup of toxins.

Photo by Chelsea shapouri on Unsplash

Ayurveda Electrolytes: It's Summer, Rehydrate!!!

We all know the facts, our bodies are made of 80% water, we can survive longer without food than we can without water, e.t.c. There is no denying it, water makes us feel better by cooling us down in the heat, replenishes some of what we are losing when we exert ourselves, and it's really nice to swim around in.

However, we also now know that water is not everything we lose when we void our bodily fluids. These minerals are vital to keeping our bodies cool and our 'pitta' or fire element in check. If we let the fire burn too hot we will not only persistently be dehydrated but our skin, bladder, kidney, digestive, and heart health will suffer. If you experience UTI's, heart palpitations, burning sensations such as heartburn, rashes, or have loose bowels one culprit could be not enough of the RIGHT hydration.

Ayurveda has a host of natural remedies so that when you lose electrolytes such as chloride, potassium, and sodium you can replenish quickly and effectively!

• Pomegranate juice with a pinch of cardamom
• Coconut water
• A squeeze of lime in room temperature water
• First cup of water in the morning is slightly warm with a squeeze of lime juice and a pinch of himalayan sea salt
• Steep mint leaves in water, add maple syrup, lime juice, and a pinch of himalayan sea salt
• Cucumber juice or steeped in water and lemon/lime juice with a little coconut sugar.
• Cilantro juice! Juice it with cucumbers, celery, and apple. If that doesn't cool you down, I don't know what will.
• Cooled milk: warm the milk on the stove with cardamom, rose water, and a little maple syrup/coconut sugar. Let it cool to about room temp and drink.

Don't use ice in your drinks! Very cold liquid makes it very difficult for your body to absorb. If you use ice and pee a lot or feel you can never get enough water try just taking out the ice and see what a difference that makes!

Photo by Alan Carrillo on Unsplash

Anxiety: Start With Your Food

Through Ayurveda's perspective all aspects of life are made of different qualities. Foods, drinks, weather, places, people, relationships, experiences, even feelings. These qualities could be hot or cold, dry or moist, rough or smooth, cloudy or clear e.t.c. These qualities help us understand how to balance our imbalances, as like will increase like and opposites are very attractive here.

Take for example the Vata dosha. The Vata dosha is our constitution made of air and ether elements, so naturally as air is, the qualities that make up these types of foods, drinks, feelings, people, and experiences are as follows: light, cold, dry, rough, mobile, subtle, and clear.

Now let us apply those qualities to our feeling of anxiety. When we experience anxiety it could show up as a whole host of physical ailments. Some of which are heart palpitations, inability to breathe, racing frantic mind, fear, uneasiness, insomina, not being able to sit still, dry mouth, nausea, tense muscles, dizziness, or cold/sweaty/numb/tingling hands or feet. Almost each and every one of these sypmtoms have qualities of air: light, cold, dry, rough, mobile, subtle, and clear.

So if one was to have an anxiety attack, which action do you think would help calm the anxiety: quickly pacing around your room breathing shallow wringing your hands, or sitting down in a quiet place with your eyes closed focusing only on breathing slowly? Hard to do at the time of an anxiety attack but we both understand that similar actions to air or Vata will only increase the problem.

The causes of anxiety can be many different things but the root of it almost always points to a traumatic event-- whether getting in a car accident or being in an abusive relationship. Each and every one of these types of experiences rock our nervous system and unfortunately we are not trained in how to nourish our nervous system after the event or series of events. Therefore, anxiety can slowly creep into our lives and never leave, especially if we live a busy//crazy//hectic//stressfull//pressure-filled life.

Below is a list of foods, drinks, and actions I hope are helpful in understanding how your diet and lifestyle may be perpetuating your struggle with anxiety.

Opposite qualities of Vata: heavy, warm, smooth, nourishing, substantive, oily, and stabilizing.

Foods that cause anxiety:

Generally frozen/dry/raw/ vegetables, artichoke, black olives, bitter gourd, bitter melon, broccoli, cauliflower, brussel sprouts, celery (fully cooked is fine), dandelion greens, kale, lettuce, watercress, sprouts, cabbage, green beans, peas, ANY bean besides red lentils and tofu/tempeh products, hummus, white potatoes, raw foods, raw veggies, salads, chips, popcorn, rice cakes, dry granola, dried fruits, persimmons, pomegranates, raw apples and pears… do you see a trend of cold, dry, and rough/cruciferous?

Drinks that cause anxiety:

Alcohol, caffeine, bitter teas such as dandelion, astringent teas such as hibiscus, jasmine, nettles, mint teas, rosehips, or passion flower, frozen smoothies, any drink with ice in it or very cold drinks

Actions that cause anxiety:

Running, travelling, driving, jumping, frantic/hectic movements, too much screen time, standing or talking while eating, excess stimulation-- especially noise like loud music or excited music, always having ear buds in, constatntly talking on the phone, listening to audiobooks while driving/in motion.

Foods to counteract anxiety:

Making sure your food is warm, cooked, well spiced, and well oiled; any fresh raw fruit besides apples and pears (apples and pears you stew with a little ghee/coconut oil and cinnamon), pumpkin, sweet potatoes, soaked nuts, avocado, asparagus, cucumber, okra, squashes, mushrooms, lean meats, beets, carrots, corn, garlic, onions, oils, grains that are spiced and oiled well, goat dairy... see a trend of moist and heavier?

Drinks and teas to counteract anxiety:

Lavender, chamomile, lemongrass, fennel tea, Tulsi-brahmi tea, aloe vera juice, coconut milk, coconut water, grape juice, lemonade or limeade, licorice tea, warm spiced and sweetened milk drinks.

Actions to counteract anxiety:

Walking not running, yoga that DOES NOT require you to be in a new pose every 30 seconds (think ashtanga, hatha, iyengar, or well thought out vinyasa sequence), choose calming meditative music at some point in the day if you listen to a lot of music, meditation or find at least once in your day to sit in silence for 10 minutes with just yourself no distractions, try moving slower from place to place or cut out unnecessary rush, sitting down to enjoy each meal and chew thoroughly, cutting out screens for at least an hour before bed, journaling, self-massage or abhyanga... take a minute to figure out in your day how you can cut down stimulation and move a little slower.

Photo by Yeshi Kangrang on Unsplash

Chamomile

"Chamomile is veritably one of the best herbs for cooling excess heat and inflammation associated with high pitta.” Annie McIntyre

Chamomile is one of my favorite herbs to use in my practice. Not only is it the cutest little flower, I love its ability to cover such a wide variety of ailments and be mild enough to help those with the most sensitive systems. Chamomile is an age-old medicinal herb known in ancient Egypt, Greece and Rome but also spans over 26 different countries in medicinal use.

Chamomile's volatile oils and flavanoids are what give this powerful daisy-family flower healing properties. Below are some main uses and Ayurvedic or herbal remedies safe for anyone to adopt in their routine (unless of course you are allergic to chamomile):

• Analgesic (vedanasthapana): relieves pain whether it be muscle, nerve, menstrual, e.t.c.
• Anti-bacterial, anti-fungal, antiseptic
• Anti-inflammatory (shothahara): reduces inflammation across the board
• Antihistamine (shothahara): acts as a benadryl for allergic reactions
• Antioxidant: like vitamin C and E it reduces the oxidation of cells to help combat cancerous free radicals in your body
• Antispasmodic (shulaprashamana): relieves muscle tension and muscle spasms
• Carminative (vāta anuloman): mildly laxative without drying the colon
• Regulates menstruation (artavashamana): an herb women can use for any menstrual ailment
• Diaphoretic (svedajanana): induces perspiration, helps reduce swelling and edema
• Digestive (pachan) and stomachic: calms overheated digestion but slightly bitter taste stimulates digestion producing appetite
• Febrifuge (jwaraghna): helps regulate a fever
• Diuretic (mutrala): cleansing for the urinary system
• Nervine (medhya) & sedative (nidrajanana): sedative and calms nerves
• Strengthening tonic (balya): as it calms all systems it stregthens and revitalizes
• Vulnerary (ropana): heals wounds

"In moderate amounts it is good for all constitutions, and it is a particularly good beverage for Pitta. It helps relieve bilious, digestive headaches, relieves congestion of the blood and promotes menstruation. It is a sattvic herb that is very balancing to the emotions... For most medical purposes its action is mild and serves as a harmonizing adjunct." -- Yoga of Herbs, by David Frawley and Vasant Lad

Remedies:

As a tea:

→ A little fresh ginger prepared with the tea makes chamomile a completely balanced beverage and counters any emetic effect it might have.

→ Drink tea a half hour after meals to aid in digestion.

→ Drink tea first thing in the morning to help pregnant mama's with morning sickness.

→ Use in a takrum or Ayurvedic digestive yogurt drink to aid digestion, increase appetite, lose weight, remove bloating and flatulence, as well as aid in bowel movement.

→ Lemon/lime and chamomile liquefy stagnant lymph, flush heaviness and stiffness out of the muscles, and reduce swelling/edema in the body. This is extra helpful for those that live in more humid climates or during the wet seasons of later winter/spring time. Add a little local raw honey to increase these benefits!

→ To help with sleeplessness. For chronic insomnia you will need to use in conjunction with stronger herbs like valerian or catnip. It IS perfect however, to calm nerves during a stressful day or bring down the heat a notch after a bout of irritation and anger.

→ Heal mouth sores and prevent gum disease. A chamomile mouthwash may help soothe mouth inflammations and keep gums healthy. Make some tea and swish around mouth for a few minutes before drinking!

→ Reduce menstrual cramps. Chamomiles believed ability to relax the smooth muscles of the uterus helps ease the discomfort of menstrual cramping.

→ Treat diverticular disease, irritable bowel problems and various gastrointestinal complaints. Chamomile's reported anti-inflammatory and antispasmodic actions relax the smooth muscles lining the stomach and intestine. The herb may therefore help to relieve nausea, heartburn, and stress-related flatulence. It may also be useful in the treatment of diverticular disorders and inflammatory bowel conditions such as Crohn's disease. (2)

Eyes & Skin

→ Soothe skin rashes (including eczema), minor burns and sunburn. Used as a lotion or added in oil form to a cool bath, chamomile may ease the itching of eczema and other rashes and reduces skin inflammation. (2)

→ It may also speed healing and prevent bacterial infection. Place steeped teabags or cooled loose tea in a compress over cleaned wounds, scrapes, or burns.

→ Place cooled tea bags over your eyes after making tea to treat eye inflammation caused by allergies, air pollutants, or even conjunctivitis.

References:

1. Yoga of Herbs by David Frawley
2. https://www.herbwisdom.com/herb-chamomile.html
3. Photo by ORNELLA BINNI on Unsplash

Ayurveda Diet for Acne

Ayurvedic Diet for Acne

Acne usually plagues everyone at some point in their life. The unfortunate news is that it is DIRECTLY related to our diet (i.e. spicy Mexican food, arugula-mushroom-pancetta-pizza, the organic-delicious-cookie dough ice cream you love). The fortunate news is that it can be easy to fix if you are willing, to be honest about what works for your skin and not just your taste buds.

As you incorporate this anti-acne diet, center your meals around freshly cooked, organic whole foods. Avoid spicy, sour, salty and fermented foods, and stay away from all junk food and processed packaged food. Seriously, stop eating crap. Avoid leftovers as much as possible. If this isn’t possible, consume food within 24 hours of cooking. All meals should be easy to digest, well seasoned with spices, and warm.

Wholesome diet and habits for acne --

• Lukewarm to warm water intake
• Intake of easily digestible food
• Daily intake of fruits and vegetables
• Sound sleep for at least 6-8 hours
• Anti-stress exercises like pranayama and yoga
• Exposure to bright sunlight or take 5000 IUs of Vitamin D
• Taking a blood cleansing/skin cleansing herbal formula. I use Banyan Botanicals Healthy Skin capsules. You get 15% off with code ALEXAS15!

Unwholesome diet and habits for acne --

• Excess spices that increase Pitta
• Excess sun exposure
• Popping or touching the acne area repeatedly
• Sleeping with make-up or heavy cream on
• Although the pitta dosha is always at play in acne, you might be predominantly affected by the vata or kapha dosha.

→ If you have a drier, blackhead-prominent, painful vata-type of acne, avoid any foods on this list that can be constipating or gas-producing like cruciferous vegetables, dried fruits, and beans.

→ If you have large whiteheads and cystic, kapha-type acne, avoid heavy vegetables like sweet potatoes and pumpkins, and go very easy on the fruits, dairy, and oil.

Fruits

Favor: Sweet fruits in general, sweet apples, berries, cherries, grapes, plums, pineapple and oranges, mango, dates, figs, melon, pears, watermelon, lime

Avoid: Sour apples, berries, cherries, cranberries, grapes, plums, papaya, pineapple and oranges, grapefruit, peaches, tamarind, strawberries

Vegetables

Favor: Artichoke, Asparagus, Black Olives, Bok choy, Bitter Gourd, Bitter Melon, Brussels sprouts, Broccoli, Cabbage, Cauliflower, Celery, Cucumber, Green Beans, Endive, Fennel, Jicama, Potato, Leafy greens, Okra, Peas, Squash, Zucchini, Watercress

Avoid: Bell Pepper, beets, corn, chili pepper, eggplant, mustard greens, green olives, raw onion, raw garlic, radish, tomato, turnip, sweet potatoes, pumpkin

Grains

Favor: Amaranth, barley, couscous, granola, oats, quinoa, white rice (basmati, jasmine), brown rice (basmati, jasmine)

Avoid: Gluten, wheat, buckwheat, corn flour, millet, yeasted bread

Legumes: Avoid beans in general as they are very hard to digest, but especially avoid red lentils, tempeh, and tofu

Dairy

Favor: Ghee

Avoid: Dairy in general but especially cheese, cream cheese, sour cream, yogurt, ice cream

Meat

Easier to digest white meats like turkey and chicken or sustainably raised/caught freshwater fish are best if they were raised well and fed an organic, natural diet for the specific animal. If we choose to eat animals that have been fed pesticides and very processed feed, what do you think our bodies are absorbing?

Avoid: red meats, eggs, fish, seafood

Nuts and Seeds

Favor: Almonds (very minimal amounts), coconut, hemp seeds, pumpkin seeds, sunflower seeds. Seeds are always better than nuts because they have less oil content.

Avoid: Nuts in general but especially cashews, peanuts, sesame seeds, tahini

Oils

Favor: Coconut (minimal amounts), ghee (minimal amounts), sunflower (minimal amounts), olive oil (minimal amounts)

Avoid: Canola, corn, sesame, or any other oil not mentioned above

Spices/Condiments

Favor: Cardamom, cinnamon, cilantro, clove, coriander, cumin, dill, fennel, fenugreek (in moderation), fresh ginger, lemongrass, mint, parsley, saffron (in moderation), turmeric (in moderation)

Avoid: Bay leaves, cayenne, chili, garlic, dry ginger, ketchup, kimchi, mayonnaise, mustard, mustard seeds, pickles, saurkraut, vinegar

Sweets/Sweeteners

Favor: Dates, figs, honey, maple syrup, rock sugar, sucanat, sweet fruits

Avoid: Chocolate, heavy desserts, junk food pastries, processed food, white sugar

Beverages

Favor: Almond milk, chamomile tea, coconut water, dandelion tea, fennel tea, licorice tea, rice milk, hibiscus tea, rosehips tea, lavender tea, fresh/filtered/spring water

Avoid: Alcohol, carbonated drinks, coffee, iced drinks, iced tea, kombucha, lemonade, sour fruit juices

Acne can also be caused by more deep-rooted imbalances like parasites from previous food poisoning or an inability to digest your food at all. Contact your local Ayurveda practitioner (like me) to help you naturally sort this out without relying on acidic skin treatments or antibiotics (which only make it worse).

References: Lad, Vasant. Textbook of Ayurveda: Fundamental Principles. Albuquerque: The Ayurvedic Press, 2002 http://www.holisticvanity.ca/ayurvedic-approach-acne-chat-dr-vasant-lad/ http://easyayurveda.com/2014/08/04/ayurvedic-treatment-for-pimple-cause-herbs-home-remedies/ https://www.elephantjournal.com/2015/02/the-complete-anti-acne-diet/ Photo by Xenia Bogarova on Unsplash

Men's Health: Foods and Recipes for Maintaining Vibrance and Virility

“According to Ayurveda, substances which are sweet, unctuous, nourishing, heavy and which can cause excitement of the mind are aphrodisiacs. Have milk products and meat-based soups regularly. Fish in general are aphrodisiac but rohu fish (carp) cooked with ghee is the most aphrodisiac food. One who takes it regularly does not suffer from sexual debility and low sperm count.”

Avoid foods in excess of salty, sour and pungent tastes.

All meals should be cooked well, warm, spiced appropriately and gooey with ghee.

Grains and grain based snacks:

• Rice cooked with ghee and spices (you can add them after)
• Gluten free toast with ghee and honey or tahini and maple syrup
• Barley Soup --- Use chicken or turkey instead of beef
• Amaranth or quinoa: use in soups or as breakfast porridge with seeds, almond milk, honey, and raisins/cranberries

Whole fruits or the juices of mango, plum, pomegranates, dates and grapes.

Spices: Aniseed, nutmeg, cardamom, garlic, cinnamon, clove, coriander, fennel, mustard, basil, ginger, black pepper, sesame, and saffron. These are loaded with antioxidants, which are great for overall health, including libido.

Vegetables: carrots, dark leafy greens such as dandelion/spinach/kale/arugula/chard/beet greens-- just make sure they are well spiced and cooked thoroughly, broccoli, onion, garlic

Protein: Lean, light meat like turkey and chicken are best. Fish and oysters also help in sexual health. Men’s erections require a steady release of nitric oxide. The omega-3s found in fish are one of the most proven nutritional paths to heart health and help in blood circulation.

Date Sesame Cookies Ingredients:

• 1 cup chopped Medjool dates
• 1 cup walnuts, flax seeds, pumpkin seeds (you can mix them in equal parts to make a cup or choose your favorites of the three)
• 1 cup unsweetened coconut flakes
• 2 tablespoons honey
• 2 tablespoons sesame seeds, plus more for coating
• 1/4 teaspoon salt
• 2 teaspoons of pumpkin spice mix

Directions: In the bowl or a food processor combine dates and walnuts and process until finely chopped and sticking together, about 1 minute 30 seconds. Add coconut flakes, honey, sesame seeds, salt, herbs/spices--pulse until forms a thick paste, about 1 minute more.

Fill a small shallow bowl with sesame seeds. Scooped a rounded tablespoon of paste and roll into a ball using your hands. Roll ball in sesame seeds to cover and place on a plate. Repeat with remaining paste. Let cookies chill in refrigerator until snack time but try not to eat them cold.

Diamond Dates:

• Ghee (melted), 1 cup
• Saffron, pinch
• Cinnamon, pinch
• Cardamom, pinch

Fill a jar with the dates. Melt the ghee on the stove, mixing in the spices. Pour the ghee over the dates and store on the counter. Enjoy a date every morning!

*Photo by Monika Grabkowska on Unsplash