Category: Diet & Nutrition

Unwind: Dinacharya Options for Nighttime

2/23/2015

(If you are a subscriber to this blog and have received this post within your email box (good morning!), it is suggested that you open this post in your browser for better viewing. And thank you for subscribing and taking an active interest in your own self-healing and well-being. You are making the world a better place by being in it.)

Yesterday we discussed and researched what the Ayurvedic practices of dinacharya are, as well as the benefits of adding this regular routine to your daily life. We discovered that dinacharya is a daily routine developed to ensure proper hygiene and dosha balance in the human body.

A daily routine invites health, vitality, and a sense of clarity into our lives. Adopting an appropriate daily routine is undoubtedly one of the most grounding and nurturing things you could do for yourself, and while the concept of having a daily routine is at the heart of an Ayurvedic lifestyle, no single prescription is right for everyone. So imagine yourself now as your own healer; realize that the general template I am providing can and should be adapted to meet the needs of each individual’s (your) constitution and current state of balance. And that’s the beauty of it, because the right daily routine can dramatically improve your life.

Keep in mind that it takes some time to establish a habit or new routine, so be gentle with yourself if you miss a day. Just come back to the routine the next day. The benefits of dinacharya to your health and wellbeing are immense, so it’s worth putting your time and attention on developing a nurturing balancing routine for your self.

In the last blog post we explored a few practices contained within a morning dinacharya routine. Today we will explore the options available within an evening dinacharya routine. Tomorrow we will dive further into the details, applications, and benefits of jala neti, abhyanga, and mindful-meditation.

Mysore, India at sunset

Unwind: Dinacharya Options for the Nighttime

The evening routine is critically important because it lays the foundation for success with the morning routine. An evening routine can be as simple as establishing a consistent dinnertime and bedtime. Or, it can incorporate a few simple practices. Here are some healthy habits to consider adding to your evening routine.

Twilight Dimming: As the sun goes down, lower the lights in your home to signal to body and mind that the frenetic pace of the day’s activities is coming to an end—and that it’s time to stop being “on.” According to modern Ayurvedic experts, that means minimizing screen time on your electronic devices for at least an hour before bed, too. Wind down by reading something uplifting or spending time with your family or friends.

Stick to A Consistent Dinner Time: Ideally, we would eat dinner early enough that our food has time to move completely out of the stomach before we go to bed. This means allowing your body a minimum of 2-3 hours between dinner and bedtime. It may also mean eating a lighter dinner than we might otherwise be accustomed to. These practices allow for proper digestion, prevent the unnecessary accumulation of toxins, and support healthy sleep patterns.

Take Triphala: Triphala is a traditional Ayurvedic formula comprised of three fruits that are balancing for vata, pitta, and kapha. It is revered for its unique ability to gently cleanse and detoxify the digestive tract while replenishing, nourishing, and rejuvenating the tissues. About half an hour before bed, steep ½ teaspoon triphala powder in a cup of freshly boiled water for 10 minutes. Cool and drink. Or, take 2 triphala tablets with a glass of warm water.

Pictured here is soma milk... or warmed milk, with herbs such as cardamom, cinnamon and nutmeg (known to make you sleepy) and honey.

Infuse: As night falls, light a stick of incense or a sandalwood and vanilla candle. Consider adding a few drops of these aromas, in the form of essential oils, to a warm bath. From an Ayurvedic perspective, these scents have a calming, balancing, and grounding effect. When we consistently associate these aromas with a particular state of being, such as relaxation, we create a memory in the brain. The next time we breathe in these aromas, our neurophysiology remembers that state of relaxation.

Create a Brief “Bedtime Routine”

The idea here is to create a simple series of events that helps to signal your body that the day is winding down and that you will be going to sleep soon. This practice can be incredibly helpful in supporting our ability to surrender to sleep. It is important that these activities be consistent from one day to the next. A bedtime routine might include things like:

Brushing the teeth
Washing the face
Applying oil to the feet and scalp
Other soothing, quieting activities that appeal to you

Note: Reading in bed is not recommended, as it disrupts the desired association between being in bed and sleeping. If you like to read before bed, designate a specific place – other than your bed – and enjoy. But keep in mind that reading before bed can be quite stimulating to the eyes and the mind, which can disrupt healthy sleep patterns. If you tend to struggle with disturbed sleep, you might want to try giving up your bedtime book for a while to see if you notice a difference in your quality of sleep.

Soothe: There are several marma points, or Ayurvedic pressure points, on the foot that correspond to the entire body. Doing a foot massage, can relax the entire body in just a few minutes.

I will write more about marma points in the future if you're interested in learning about them. Just let me know by leaving a comment below this blog.

Wash and dry your feet. Apply warmed, organic, cold-pressed sesame oil to one foot at a time, using your palms to rub the sole from heel to toe in small circular motions. Repeat on the top of the foot. Massage the ankle, followed by the sides of the foot. Interlace your fingers between your toes, gently push the foot to flex and point, and make clockwise and counterclockwise circles. Beginning with the little toe, rub each toe gently, and apply a little pressure in the webbing. Finally, pull each toe slightly, rub either lavender (soothing) or vetiver (grounding) essential oil into the sole of the foot and then put on clean cotton socks to sleep in.

Savor: Before bed, heat a cup of organic whole milk until it boils. Add a pinch of ground cardamom, nutmeg (spices that, in Ayurveda, are said to promote sleep), and cinnamon (to aid digestion). Let it cool a bit and add honey to taste. Warm whole milk is used in Ayurveda as an insomnia remedy. Don't drink milk? Sip chamomile, valerian, or lemon balm tea.

Breathe: To calm yourself for sleep, or before you sit for evening meditation, spend a few minutes doing Nadi Shodhana (also known as alternate nostril breathing). This cleansing breath practice calms the nervous system and, on a more subtle level, opens and balances the sushumna nadi, an energy channel that quiets and steadies the mind.

Place your right thumb over your right nostril to close the airway. Inhale through the left nostril, and then use your ring finger to close off the left nostril. Lift your thumb, and exhale out of the right nostril. Breathing in through the right nostril and putting your thumb over your right nostril again, exhale out of your left nostril. This completes a single round; try to do 5 to 10 rounds per sitting. This practice helps you transition from activity to stillness.

Establish a Consistent Bedtime: The trick here is to be consistent. Having predictable sleep and wake times helps our bodies naturally attune to a daily rhythm. It is often helpful to work backward from your desired wake time and establish a sleep time that ensures that you get enough rest each night without being excessive. This is a beautiful way for us to honor our need for sleep and to ensure that an appropriate amount of rest is built into each day.

Other Considerations That May Alter Your Routine

You may also find that there is good reason to deviate occasionally from this traditional tri-doshic routine.

Seasonal Adjustments: Each of the seasons arrives with its own unique personality. We can support an improved state of balance throughout the year by making a conscious effort to live in harmony with the cycles of nature and by making small adjustments in our routines in order to accommodate the arrival of each new season. For more information on how you might adapt your routine as the seasons change, view my Ayurvedic Lifestyle Programs services and then contact me... or wait for future blogs.

Adjustments for Imbalances: Similarly, if we are dealing with imbalances that do not line up precisely with our constitutions, it is often helpful to adopt a routine that pacifies the dosha(s) that are most aggravated. If you are unsure of your current condition, contact me today and I will help you determine your current dosha. If you know your current imbalances and would like to adapt your routine to better support those doshas, let me know and we can create a routine suited just for you.

In Conclusion
At the most fundamental level, our physiology is very much adapted to – and supported by – some sense of regularity. Actually, this is precisely why the daily routine is such potent medicine. In effect, having a daily routine offers the grounding, stability, and predictability that are largely absent from our hectic modern lives. The routine itself creates a number of familiar and comforting reference points throughout each day that send a resounding affirmation to the deep tissues of the body that all is well, that we can be at ease. And so, when the body becomes accustomed to – and learns to count on – a daily routine that includes things like adequate rest, appropriate exercise, and a nourishing spiritual practice, the nervous system can finally begin to relax. As a result, a daily routine can elicit profound rejuvenation throughout the body without requiring any conscious awareness of the healing process.

Adopting a daily routine is also a very purposeful and enduring act of self-love. Each day, our routines provide us with a tangible opportunity to prioritize our own health and wellbeing, regardless of what else might be going on in our lives. They quickly become poignant reminders that we are in fact worthy of a healthy dose of loving attention every single day. The cumulative affect of caring for ourselves in this way is quite powerful. And for many, committing to a daily routine results in a greatly improved sense of wellness in a very short period of time.

In Conclusion

At the most fundamental level, our physiology is very much adapted to – and supported by – some sense of regularity. Actually, this is precisely why the daily routine is such potent medicine. In effect, having a daily routine offers the grounding, stability, and predictability that are largely absent from our hectic modern lives. The routine itself creates a number of familiar and comforting reference points throughout each day that send a resounding affirmation to the deep tissues of the body that all is well, that we can be at ease. And so, when the body becomes accustomed to – and learns to count on – a daily routine that includes things like adequate rest, appropriate exercise, and a nourishing spiritual practice, the nervous system can finally begin to relax. As a result, a daily routine can elicit profound rejuvenation throughout the body without requiring any conscious awareness of the healing process.

Adopting a daily routine is also a very purposeful and enduring act of self-love. Each day, our routines provide us with a tangible opportunity to prioritize our own health and wellbeing, regardless of what else might be going on in our lives. They quickly become poignant reminders that we are in fact worthy of a healthy dose of loving attention every single day. The cumulative effect of caring for ourselves in this way is quite powerful. And for many, committing to a daily routine results in a greatly improved sense of wellness in a very short period of time.

0 Comments

Simple Ways to Recover From Illness

9/22/2014

0 Comments

Super Simple First Steps to Recovering from Illness, Using Yoga and Ayurveda

Over the past three months, I have been traveling around the world on a path of personal rediscovery. I have avoided becoming ill during these few months by what now feels like pure luck. I realize now that it was pure luck because I hadn't been taking care of myself as well as I should have. For example, I have been staying up late pretty regularly and eating poorly (although it’s challenging to find the foods I am accustomed to). I have been pushing my body to its edge up mountains and through cities. So it's no surprise that my luck has finally caught up with me as I lie here ill and writing this to you.

Since this is my current situation, I'd like to spend this post talking about illness recovery. I've written to you before about recipes and herbs that I've used to stave off a sickness or recover from it. You can find that information here for the turmeric tea and here for the ginger tea, but let’s talk about other options for now.

When we think about recovering from an illness, we might say, "Oh, I need to stop doing my normal routine, and then I might take some medication, and then boom, I'll go right back to what I was doing before." But the thing that is very important to recognize is that we become ill because something we are doing is not working very well or is not healthy for us overall. Whether it is our perceived stress in life, whether we are working too many hours, eating poorly, or staying up until the middle of the night regularly, becoming ill is a flashing light that says, "HEY, SOMETHING ISN'T RIGHT HERE!" And if we don't make a change, we create a place for Dis-Ease to develop and stick.

Since becoming sick here in Budapest with what feels like the flu or a nasty cold, I have found that it seems almost impossible for me to simply go down the street to purchase my usual ‘get well’ supplies, such as:

Echinacea oil
Emergen-C
Turmeric
Ginger
Anything for a headache
Soup, let alone broth.

With this realization, I initially felt pretty defeated. But then, with a bit of self-reflection, I remembered that I have other tools in my 'tool box' that I can use... that we all do.

Our Thoughts Manifest Our Well Being:
Be Aware of How We Use Our Words and Our Thoughts

I caught myself saying more than once, "I'm getting sick... crap, I have a cold... crap, I'm sick, poor me."

However, one thing that is pretty important to consider when attempting to heal ourselves is how we learn to speak of the disease as the disease. As long as we call it my disease, or my cancer, or my thyroid problem, or my cold, then we identify with it. I've caught myself doing this recently. In my experience and observations, if we identify with the disease or illness, it simply won't go anywhere. In fact, we manifest more sickness by identifying with the disease. Does that make sense? It's like, by identifying with the disease, we trick ourselves into letting down our defensive walls and instead allow the disease to march on in.

So if you really want to become free of the illness, then start to look at it as the illness and speak of it that way… and then notice that if you want to call it my, what part of it do you want to hang on to? That might sound crazy because many people say, “Of course not! I don't want to hang on to a disease!” But sometimes, for example, we get sick because we won’t let ourselves slow down and rest... and maybe our subconscious enjoys the disease because it forces us to rest. Do you see what I mean? Or maybe, in my case, I enjoyed this illness for a moment because it forced me to stop, slow down, rest, be still, hunt down soup and spices that I’ve been missing and simply breathe… which in turn brought me back to you and yoga. So if we find that we are really identifying with the disease, then there’s usually something that we need. Either way, once we observe and reflect upon this, it’s okay to think of the illness as simply something that’s happening and that will pass if we let it pass.

All things shall pass... as they say

Don't Let the Ego Push You Around:
Checking in With Your Physical Body

I’m going to assume that you are reading my blog because you either have a yoga practice or are interested in beginning one. But for now, let’s say there are two types of people in this world. Those that practice yoga and breathwork and those that do not. When you’re the person that practices pranayama or yoga daily, no matter what level, and then you find you can't breathe through your nostrils because they are clogged up, or that you can't hold a downward dog due to a headache, well, it’s a little frustrating, don't you agree? Especially since yogis KNOW from experience that yoga postures can help heal us… It's tempting to push ourselves, but it is so important that we do not. We must set our egos aside for a moment and remember that yoga postures can still be done very gently, and the result is just as beneficial because it still helps us start moving the negative energy and toxins out of our body while allowing the positive, healing energy to flow more freely through our body.

Whether or not you are a regular practitioner, you must give the body plenty of time to REST while you are ill. When an illness has happened, now I am speaking very generally because it will vary a little bit depending on the problem, but when an infection has happened, if you allow the body to recover, it will. But if we keep doing things that will challenge our body, pushing it back to the edge of illness, the recovery process will take much longer. So the very most important thing first in healing yourself is REST.

Here's a thought: So often, I have people say to me, “Oh, but I can't rest; I have to take care of my family, go back to work, etc...” In my case, I initially thought to myself, “Oh, but I can't rest; I need to explore Budapest!!” We know it may really feel like we have to do those things; however, if we go too soon, we're just going to end up sick again or continue to be sick. This applies to injuries as well. And this happens so often to people we know, doesn't it? Let’s assume that we ignored the number one principle of getting well, REST. Let’s assume that we went on about our business, forcing our bodies to continue. Did we continue our work or yoga practice or explore the world at our highest level? Or, did we instead live our life at an inferior level? In other words, your performance at work while ill might not have been excellent because your head was pounding. Or your way of taking care of your family might not be ideal because you find your fever makes you sit more often than stand. So if you think about it, the people you work with, the world around you, and your family might appreciate it much more if you rested because rest will enable you to be fully present in the incredible being you are -- without the illness. Right? So... REST. Selfishness while being selfless ;)

We start the second step now, which is checking in with our body to determine the level of physical rest needed to heal ourselves. And you do this by becoming aware of the nature of your natural breath. With time, as you develop a familiarity and relationship with your breath, you will learn that this is truly your life force, and it is the one thing that determines how good you feel in your life. Your breath will tell you the story of what’s happening within your mind or body. If you can not breathe easily and smoothly, then your body or mind is still under a lot of stress, and if this is the case, maybe it’s not time to do any physical yoga postures yet. Perhaps you need to REST completely.

However, as you start to feel better, certain types of yoga postures are helpful depending on what kind of illness you have, what your constitution is, and your state of balance and imbalance. And those are all the things that can be determined and assisted through yoga and Ayurveda or through a teacher like myself or Zac Occhiline, for example. (If breathing consciously is not something you are familiar with, then I suggest finding a knowledgeable teacher who has good experience working with people recovering from illness. I will suggest here a teacher that I have a deep respect for, Zac Occhiline of 7 Centers Yoga Arts Academy in Sedona, AZ.)

So, for me today, I began with simply breathing… If you'd like to join me, let's get to know our breath. Pause now, stop what you are doing, and take 12 nice, slow, conscious, deep breaths. . . . . . . . . . . . .

Once you're finished, feel free to smile at yourself without any judgment. It's a simple practice that puts you in touch with your body and mind... that allows you to consciously check in with your level of physical or mental stress. Consider now whether you found it an easy breath practice. If so, perhaps you now feel ready for a gentle asana practice. Consider now whether you found it difficult to take 12 deep breaths. Did you find yourself opting to maybe start with six breaths or four breaths or whatever felt appropriate for you because of either how poorly you might feel or how scattered your mind might be? If that was the case, perhaps take it slowly, gently, and try one more time. Or, consider the possibility that maybe you don't practice asana today... maybe you just lie in savasana and enjoy a deep Yoga Nidra. Either way, I bet you feel different from when you first sat down to read this blog. Remember that what you're looking for is the ability to just breathe smoothly and with a sense of calm... Without force… Very calm, smooth, easy breaths. Effortless effort.

I practiced this simple breath check-in before writing this blog, and I realized that despite my clogged up nostrils, I can breathe pretty smoothly just sitting here, even if I have to open my mouth. So afterward, I began a simple and gentle Hatha Yoga practice. I practiced poses that I knew would help me with specific ailments I was experiencing. In my case, it is basically impossible for me to do any yoga asana at the moment other than deep breathing, while in: Child's Pose, Marjariasana (Cat/Cow), Downward Dog, and a few heart-opening poses that I find a little more challenging to describe with the written word at this time, as well as Lion Pose to ease my sore throat.

And that's okay.

Food When You're Feeling Ill:
What to Eat to Build Strength From the Inside Out

If you’ve been ill, your digestive fire, or Agni as it’s called in Sanskrit, the energy that’s available within you to transform and digest your food, is low. Otherwise, honestly, you would not get ill. The fire would be so intense as to burn out any toxins and illnesses that tried to invade your body. And so, you need to strengthen your Agni again and allow it to rejuvenate. If you think of Agni as a fire that fuels the body, you need to feed it a little bit, stoke it, and give it some air to gradually strengthen it.

First, it means that you need to eat easily digestible foods. After or while you’re ill if you’re not eating, that’s one thing, but when it’s time to start eating, it’s best to have something very easy to digest. For example, soupy basmati rice. You could start with a 1:8 or even a 1:12 ratio with water. Meaning one cup of rice to 12 cups of water. Add a little bit of mineral salt, turmeric, and a little bit of ginger. You could put a small amount of ghee in there, too, if you like and over time, additional spices cooked in ghee such as fennel, cumin, and cardamom. This will give you nourishment while recovering, and it is easy to digest.

As you feel more comfortable with digesting that, you could make the soup thicker; in other words, you would drop that ratio down to 1:6 and then 1:4, which will make the soup reasonably thick. Next, if your body is digesting that pretty easily, gradually add split mung beans to your rice to provide some additional protein. Protein is harder to digest, so take your time recovering. Check-in with your body often. Notice if you feel exhausted after eating or if you feel more energetic, for example. Avoid eating raw food while you are ill because such things as a cold salad or other raw vegetables are difficult to digest.

Since I lack the above ingredients here in Budapest, Hungary (I am hungry grrr)... I am living off Oatmeal, vegetable soup, Tulsi Tea with honey, and a tiny bit of chocolate. Yeah... Chocolate. It builds my Ojas!

Our Spiritual Fire: Assisting our recovery with positive energy

When you're recovering from illness, including heartache, it’s easy to let your whole notion of a spiritual life go out the window… trust me, I know. For example, it’s been a while since you heard from me, right? As a human, I've experienced heartache and loss in all forms recently, and I admit that I kind of tossed my spirituality out the window for a moment. But like I stated before, there was something about this illness experience that I subconsciously liked… and you know what it was? It brought me back to myself in a spiritual way. From my experiences of being ill in the past, I knew that if I made a conscious effort to become better through yoga and Ayurveda, I would be better. So as you can see, I’m digging into my yoga and Ayurveda toolbox for the first time in a long time and sharing it with you. It’s kind of nice.

Back to spirituality. Many people in this world use prayer to tap into their spirituality. Others use mantras. Some people do yoga. Nature. Fishing. :) Everyone seems to have an option available to them that they have discovered on their own or introduced to them during their upbringing. You can use these tools like prayer, mantra, moments of inward contemplation and reflection, etc... to help assist you while you work on your own self-healing.

In my opinion, everything can be a form of spiritual yoga in its own way. Asana. Mantra. Breathing. Writing. However, it’s essential that all these tools, options to you per se, have an air of positivity surrounding them while you are ill or in general. For example, if you are going to read or be exposed to anything while you are sick, avoid things of a negative nature such as violent articles or news programs. It's healthier to read a spiritual passage or anything that helps you feel good about your life. However, I have to admit that sometimes a good cry as a result of an emotional movie just feels good! If that's what you need after taking a moment of reflection, go for it. Trust your intuition.

MEDITATION
Today, I started with an easily digestible meal followed by rest. Then I began my breathwork. Once I determined that my breath was pretty smooth and that I felt strong enough to add physical asana to my healing program, I followed up with 15 minutes of gentle and easy asana practice. Next, I added a dose of purposeful spirituality, if you will, by adding 10 minutes of seated meditation with the mantra So Hum.

You could start with 1-3 minutes of meditation if it's new for you, and trust me, any amount of time would be plenty. Use mantra if you like. Prayer. Breath awareness. Nothing... it doesn't matter. Set a timer, use a wall for sitting up against, ensure your spine is as upright as possible (sit on a pillow) and that your head is positioned directly on top of your shoulders, the crown effortlessly reaching for the sky.

Having a straight spine like this allows the energy of your body to move freely… This energy concept might feel odd if you're new to meditation, and that’s okay; just work with the breath by imagining that each inhale brings the strength of the universe into your being and that each exhale is a release of your illness… Imagine that healing energy spreading through your physical body and within the energetic bubble that surrounds your body... emanating like the rays of the sun, going within and without.

Acceptance & Letting Go:
Everything is Temporary & Our Body is a Temple That Deserves Love

When we are ill, it’s almost like a reminder that we are so much more than our body. It might feel like, “Oh, I feel terrible, and I'd like to just be done with the illness and have it out of my body.” But when the body is ill, it's an excellent opportunity to remember who we are as spirits… to honor ourselves and our body in the future... and to remember that we have this incredible power within us to heal ourselves… and if we allow that awareness to shine through us, then the physical body will follow suit. It will come right back to its very best place of balance.

I got sick. It doesn't mean I'm a horrible person or that karmically I deserved it. For me, it means that I haven't been digesting my experiences as well as they deserve. I probably haven't been as fully present during the "trip" such as the one I'm on deserves because I haven't digested or wholly dealt with the losses I've incurred over the last year. It happens. Sure, I'm sick with a cold or something, but at least I got to sit here and write to you. At least upon contemplation, I was reminded that I had this super lightweight toolbox of things to help me get better, all by myself. At least I had an excuse to rest my aching feet and back after back-packing through almost all of Europe over the past three months, non-stop. My current illness was a sign to stop running. It was a reminder to breathe, come back to my mat, and simply be happy that I am here now. Being. Breathing. Alive and open-hearted once again. And that's pretty cool.

Oh, and since feeling ill meant I had to stay inside all day, rest, and not explore this beautiful city... I have still been blessed with this really great view outside my window. Look! There's beauty in everything, isn't there?

0 Comments

Recipe: Matcha Tea - So Lovely & Green

5/7/2014

0 Comments

Matcha!
Matcha green tea has been a revelation. How or why hadn't I been introduced to it before is beyond me. Already I have a plethora of green tea in my kitchen, and well with all my research on health and nutrition matcha somehow escaped my field of recognition. How did this happen? At any rate I owe this all to the world of social media. Flipping through my Instagram feed I became inspired by one of the various healthy food gurus I follow. They were using it in their smoothies praising a long list of it's health benefits and also highlighting how it makes for an excellent replacement for coffee. The timing couldn't have been better because over the past month, finally with some resignation, I have come to the conclusion that coffee is simply not good for me.

I know, I know, the famous ashtangi saying, "no coffee, no prana," has been touted with pride around the community. But seriously, for me longterm coffee consumption meant a big time depletion of prana. Through other research I have also found this to be true from other resources in regards to yoga practice. Not only does coffee deplete our adrenal glands but it is dehydrating as well as depleting for the body of valuable minerals and taxing on the nervous system. Now, I'm not saying every once in a while having a cup of joe is a bad thing I just came to the conclusion that for myself drinking it daily was doing more harm than good overall. And let's face it, it's a drug! One that once you quit will leave you with withdrawal headaches lasting for a number of days. Now, I don't mean to badger coffee because sure it gives a nice kick in the morning. The smell. Well, that is what always got me. Oh that smell! There is nothing quite like it. But let's look at an alternative that garners even more benefits and brings a state of alert and calm centered wellbeing at the same time. No jitters.

Matcha!
My new found favorite beverage of choice. It adds to, instead of takes away. One important note in regards to what we choose to consume daily. Does it add to our overall long term health and well being? Or does it simply give the illusion that it's what is needed to get through the day. Remember, if there is one thing yoga practice teaches is what we do today will affect our tomorrow.

A Background ...
Match has been consumed for over a millennium in the Far East starting with Japanese Zen Buddhist monks and Chinese Daoist who recognized the benefit of matcha supporting a calm energy in the body while remaining alert for meditation practice. This comes from the compound L-Theanine which promotes the production of alpha waves which in turn induces relaxation without drowsiness. Also, L-Theanine activates concentration, memory and boosts one's energy and endurance. Samuri warriors would also drink matcha before their battles.

Antioxidants!
Matcha gives a high does. Topping the ORAC scale you can rest assure along with a healthy diet that making room for more antioxidants is a good thing while also containing a few components that play a key role in cancer prevention. It fortifies the immune system providing abundant quantities of Vitamin A and C, Iron, Protein, and Calcium.

Is that all?
NO! Not only does matcha give a high dose of antioxidants, improves concentration and endurance it boosts metabolism and detoxifies as well. High in chlorophyll drinking matcha plays a hand in removing heavy metals and chemicals from the body. Because the tea leaves are stone ground and you are essentially drinking the ground tea leaves themselves you receive a more effective bang for the buck when it comes to obtaining these essential nutrients versus steeping the tea leaves.

Give it a try!
One of these days I'll make a video on how to make it. That's a promise. However, in the meantime if you are curious, the below video with give some insight on how to prepare it. There are also other creative ways to consume matcha by making lattes as well as adding it to smoothies. I'm sure the possibilities are endless. However, the best way to drink it is straight up!

0 Comments

Recipe: Turmeric Tea - A Tea for the Season

2/23/2014

0 Comments

I haven't been feeling physically well lately. I'd like to blame the weather here in Tennessee though, since at the moment it's beautiful and warm and just last week we had 5-6 inches of snow. It's crazy. I haven't truly experienced winter in 7 years! Sedona's perfect weather was such a blessing. You Sedona people that are reading this, go outside right now and smile at that moon/sun and those mountains and that clear sky. It's truly beautiful and such a wonder. Anyways, I believe this weather change, combined with a few other stress inducing things keep causing me to cough, feel a little tired, sick, etc. So.... I dipped into my handy Ayurveda mental treasure chest and I remembered that turmeric root can help strengthen my immune system and ease my sore throat.

A while back I posted a recipe for the highly popular golden turmeric milk. Nonetheless, dare I say, I'd like to introduce you to something that just might top it. Homemade turmeric tea! I am in love, love, love with this drink! It is currently becoming my favorite hot drink of all time - move over coffee. Bold statement, I know.

I've already posted the long list of turmeric's benefits and making it as part of one's regular routine will no doubt do the body good. Here is a quick reminder of those benefits though:

Benefits Include

Supports healthy joint function.
Promotes radiant healthy skin.
Improves digestion.
Promotes healthy blood and liver function.
5 - 8 times stronger than vitamin E and stronger than vitamin C.
Research has found it has cancer fighting properties.
Relieves Rheumatoid Arthritis
Shown to assist in the prevention of many types of cancers.
Anti-parasitic and anti-bacterial properties.
Protects against Alzheimer's Disease
The list goes on and on!

One benefit I noticed right away was the cleansing of my throat. The anti-bacterial properties of this root, combined with the heat needed to make the tea, was so soothing. Also, I am going to a hot yoga practice on Tuesday, and since I have extra turmeric root, I intend on making more tea when my muscles begin to feel sore after the class. For those that are experiencing joint pain or minor muscle aches, turmeric has powerful anti-inflammatory properties that help in the healing process, naturally. Trust me, it's amazing how well this root works.

The Recipe
The good thing is this recipe is simple and easy. Two words I undoubtedly like to hear. Here are the quick and dirty details adapted from two of my favorite healthy Ayurvedic Chefs, Mira Murphy and Shruthi Bajaj, both of 7 Centers Yoga Arts Academy in Sedona, AZ.

For One Cup of Personal Turmeric Tea

Ingredients

1/3 Cup Raw Honey
2 1/2 - 3 Teaspoons of Turmeric Powder
Lemon
A dash of Black Pepper or Cayenne Pepper

Optional Additions
Fresh Ginger ---> Which I love
Peppercorns
Cardamom
Cinnamon

Mix the honey and turmeric together forming a thick paste. It will make enough for multiple uses so whatever is extra can be stored in the refrigerator.

For each serving place a heaping teaspoon (sometimes I go for a little extra) in a cup. Pour hot water (not boiling hot) into the cup and stir, dissolving all of the turmeric paste. Then, squeeze half a lemon into the cup adding a few dashes of black pepper, or my personal favorite, cayenne pepper. The turmeric and spices have a tendency to settle to the bottom so it is a good idea to have a spoon on hand to stir the tea occasionally. For added benefit, I like to add grated fresh ginger to my tea or you could also add cardamom or even cinnamon depending on your taste.

So that is what I do for a simple cup... You can also make a whole pot of tea and save the rest for later if you like. Simply increase the ingredients to taste, but use the whole herb instead of the powder. For example: turmeric root instead of powder. Whole peppercorns instead of ground. Cardamom pods instead of powder. Cinnamon sticks instead of powder. Remember though to put the cardamom pods in the boiling water last to merely steep, otherwise it can taste bitter... leave the lid on, don't let the steam out.

FYI. Just a little side note in regards to the effectiveness of turmeric: It's a good idea to add black pepper because it increases it's potency, making the compound curcumin found in turmeric more bioavailable. It actually compliments the tea quite well. I even put it in my homemade chai.

K, I hope you enjoy. Let me know what you think! ~ Ashley

0 Comments

Juicing away heartaches and losses

1/16/2014

0 Comments

If you've been following me on Facebook this past year then you know of my recent losses and heartaches. I won't use this blog for those details however I will use it as a source of inspiration :)

K... *sigh*** What better way to get over heartache and loss then to take delicious care of yourself!!! I'm going to juice these yummy fruits and veggies for my breakfast! Day one of eight of my Blessed Herbs Cleanse. MMM

Quote of the Morning
"I easily release that which I no longer need. The past is over and I am free."
- Louise Hay

Pretty relevant don't you think?

This turned out to be absolutely delicious. Sometimes my juice can turn out a little bitter, but this time it was just right. If you'd like to make it yourself then follow the ingredients list below. It makes about 2 1/2 glasses. You will need a juicer. Make sure to scrub your produce before juicing. Enjoy!

Ingredients (Organic if possible)

3 Carrots with greens attached
Handful of frozen or fresh strawberries
1 Orange
3 large kale leaves from a bunch
2 beets with greens attached
1 apple
2 handfuls of spinach
A dash of love, intention and spirit
A recently saged kitchen lol

0 Comments

How to Make Ghee

1/4/2014

0 Comments

Ghee is used widely in Indian cooking. Not only is it deeply flavorful, ghee also has a higher smoke point, so its great for sauteing or frying. Indian herbal medicine (Ayurveda) uses ghee as a base for many of its medications. I spent some time at an Ayurvedic retreat last summer and my detox concoction was ghee based – I’ve never had a tastier medicine!

Making ghee at home is easier than you think. Here is a step by step recipe and tis for home made ghee.

Should you use salted or unsalted butter for ghee?
I’ve used both salted and unsalted butter successfully but I prefer unsalted.

Salted butter will foam more when boiling. So if you are using salted butter to make ghee, make sure you use a pan that’s large enough to accommodate the foaming, and be very careful when the ghee begins to boil. When it foams, gently stirring it with a wooden spoon will help it subside. If the butter foams and spills over, it can be hazardous, be very careful.

The milk solids from salted butter will be very salty. If you are making any of the ‘by product’ recipes, you wont need to add any extra salt.

How to Make this Yummy Ghee

Ingredients
2 sticks (1 cup) unsalted butter

Method
Use a medium sized, heavy bottom sauce pan. Make sure it is dry and clean. If water gets into your ghee at any point, it could contaminate it and ruin it. Place the butter in the pan, and cook uncovered on medium heat till all the butter melts.

Continue cooking while stirring occasionally till the butter starts to foam and boil. You will hear crackling, this means the butter is boiling.

Reduce heat to low and continue to simmer the butter until it clarifies – when you part the foam on top, you should see the melted butter getting clear.

Continue to simmer the butter till the crackling subsides, about 10 minutes. How soon the ghee is done will vary depending on the quantity of butter you are using. So use the indicators below.

The ghee is done when
-          The crackling subsides. This means most of the moisture has been cooked away.
-          The ghee becomes a clear golden yellow liquid (part the foam with a spoon to see the ghee). This means the butter is clarified.
-          The milk solids separate and settle in the bottom of the pan and are light brown in color.

Be careful not to over cook the ghee and burn the solids. If the milk solids are dark brown, or if the liquid ghee turns dark brown, you’ve over cooked it.

Let the ghee cool for about 20 minutes. Then strain it though a very fine strainer or 2 layers of muslin cloth. Make sure all the milk solids are strained out; strain the ghee twice if needed.

Store ghee in a clean, dry bottle, but don’t put the lid on until the ghee is fully cooled. Putting the lid on the jar too soon could create condensation = water = contamination.

Ghee can be kept at room temperature for 2 months or more. I've kept it for up to a year... the length of time varies based on who you are speaking to. Refrigerating it wont hurt either

What to do with the milk solids?
Make Paneer!

When you clarify butter (by boiling) to make ghee, the milk solids will separate. They will settle in the bottom of the ghee. If the ghee is made properly, the milk solids remaining will be lightly brown, nutty, and very delicious.

Don’t throw away the milk solids. This is delicious stuff. Here are some things you can do with them:

-          Mix 2 tablespoons of milk solids with 1 clove of minced garlic. Heat on low till the garlic sizzles. Add a pinch of salt. Spread this on toasted pita or baguette slices for a rich tasting, yummy snack

-          Heat 2 tablespoons milk solids along with 6 roughly crushed peppercorns. When the peppercorns are fragrant, add 2 cups cooked rice and some salt. Mix well. We call this vennai chatti sadam (butter pot rice) – a recipe specifically created to use up the by product of ghee making.

-          Add sugar and wheat flour to milk solids. Gently cook. Then form the mixture into balls or laddus.

-        Make paneer!

Use ghee for sauteing vegetables or pasta, drizzle over hot rice, in soups, over popcorn, on toast, or in desserts.

0 Comments

<<Previous

THE KRIYA YOGA BLOG

Unwind: Dinacharya Options for Nighttime

Simple Ways to Recover From Illness

Our Thoughts Manifest Our Well Being:
Be Aware of How We Use Our Words and Our Thoughts

Don't Let the Ego Push You Around:
Checking in With Your Physical Body

Food When You're Feeling Ill:
What to Eat to Build Strength From the Inside Out

Our Spiritual Fire: Assisting our recovery with positive energy

Acceptance & Letting Go:
Everything is Temporary & Our Body is a Temple That Deserves Love

Recipe: Matcha Tea - So Lovely & Green

Recipe: Turmeric Tea - A Tea for the Season

Juicing away heartaches and losses

How to Make Ghee

How to Make this Yummy Ghee

What to do with the milk solids?
Make Paneer!

My Message

Categories

Archives

Ashley's Holistic Bookshelf

My Students

❤ Ashley Cruz YOGA IS SOCIAL ❤

Subscribe To THE KRIYA YOGA Blog

THE KRIYA YOGA BLOG

Unwind: Dinacharya Options for Nighttime

Simple Ways to Recover From Illness

Our Thoughts Manifest Our Well Being:​Be Aware of How We Use Our Words and Our Thoughts

Don't Let the Ego Push You Around:​Checking in With Your Physical Body

Food When You're Feeling Ill:What to Eat to Build Strength From the Inside Out

Our Spiritual Fire: Assisting our recovery with positive energy

Acceptance & Letting Go:Everything is Temporary & Our Body is a Temple That Deserves Love

Recipe: Matcha Tea - So Lovely & Green

Recipe: Turmeric Tea - A Tea for the Season

Juicing away heartaches and losses

How to Make Ghee

How to Make this Yummy Ghee

What to do with the milk solids?​Make Paneer!

My Message

Categories

Archives

Ashley's Holistic Bookshelf

My Students

❤​ Ashley Cruz YOGA IS SOCIAL ❤​​

Subscribe To THE KRIYA YOGA Blog​

Our Thoughts Manifest Our Well Being:
Be Aware of How We Use Our Words and Our Thoughts

Don't Let the Ego Push You Around:
Checking in With Your Physical Body

Food When You're Feeling Ill:
What to Eat to Build Strength From the Inside Out

Acceptance & Letting Go:
Everything is Temporary & Our Body is a Temple That Deserves Love

What to do with the milk solids?
Make Paneer!

❤ Ashley Cruz YOGA IS SOCIAL ❤

Subscribe To THE KRIYA YOGA Blog