Simple Kale Salad

Simple Kale Salad

Kale has received lots of press over the past few years. It is widely known as a superfood because it is dense with nutrients. According to The World's Healthiest Foods, here are all the nutrients in just one cup of kale: vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, fiber, calcium, potassium, iron, vitamin E, vitamin B2, magnesium, vitamin B1, protein, phosphorus, omega-3 fats, vitamin B3, folate.

This is a great dish when you need a lighter meal, but best not to have daily or too frequently. Particularly in the winter. The pepper flakes and lemon stimulate digestion.

Recipe adapted from Dr. Weil's Kale Salad.

Dosha Considerations - Good for kaphas in moderation. Reduce for pittas and avoid pepper flakes. Avoid for vatas. 

Serving Size: 2
Prep Time: 15 minutes

INGREDIENTS

• 8 large leaves of kale
• Lemon juice, half of large or full small
• Olive oil, equal amount to lemon juice
• Salt + pepper
• Hot red pepper flakes

DIRECTIONS

1. Whisk together lemon juice, olive oil, pinch of salt, pinch of pepper, and a generous pinch of hot red pepper flakes in small bowl or cup.
2. Chop kale into small pieces and place in large serving bowl.
3. Pour dressing over kale and toss well.
4. Let kale sit for at least 15 minutes then toss again before serving.

Spiced Lassi

Spiced Lassi

Lassi is Ayurveda's natural probiotics. It is a combination of yogurt and water with sweet or savory spices. This particular recipe is great for fall with warming spices and a sweet finish. 

Lassi aids digestion and improves intestinal flora. Yogurt eaten alone can be difficult to digest due to its cold, heavy and dense properties. The preparation of lassi lightens the yogurt while the spices aid in digestion. As a note, freshly prepared yogurt is preferred over store bought yogurt. It's qualities are lighter and easier for digestion.

Serving Size: 4
Prep Time: 5 minutes

INGREDIENTS

• 2 cups water
• ½ cup plain yogurt
• Pinch of spice(s) of choice (cardamom, ginger, nutmeg, cinnamon, etc.)
• Squeeze of honey

DIRECTIONS

1. Place all ingredients in blender. Blend for 45 seconds - 1 minute until foamy on top. If you don't have a blender you can also hand blend. 
2. Skim foam off top then serve.
    

Influenza: The Flu and How to Stay Healthy

Influenza is another name for the flu. The flu is a virus with symptoms of fever, cough, mucus, chills, fatigue and an achey body. According to 32 years of data, the CDC (Center of Disease Control) indicates that flu season peaks from December to March. February is the highest flu incidence. [1] Seasonal vaccines are recommended by the CDC to prevent the bug. Since 2010, they have recommended everyone over the age of six months old get influenza vaccination. Flu shots have become readily available at the supermarket and drug stores as well as doctor's offices, clinics and offices. [2] However, vaccinations are not completely fool-proof because the influenza virus adapts and changes. 

One of the best methods of influenza prevention is building the body's own defense system or immunity! In Ayurveda, this is referred to as ojas.

Below are five simple diet and lifestyle recommendations to build ojas and ward off the flu this season:

1. Strong Digestion - The digestive fire is called agni in Ayurveda. Strong agni is imperative for good health and high levels of ojas. Ojas is the byproduct of perfect digestion. When agni is weak, the digestive fire is unable to process food fully which creates toxins or ama. Stoke your digestive fire by eating when you are hungry and not eating when you are not. Trust your body's intelligence! 

2. Diet - Eat whole foods as much as possible. As a general rule of thumb, cooked foods are easier to digest, but listen to YOUR body. Gas, bloating and indigestion are all signs that digestion may not be strong enough or that the food may not be best for your dosha or mind-body type. Familiarize yourself with your dosha as this guides food choices that are supportive to your constitution. You can take a free dosha test through the Shri Wellness website. Regardless of your dosha, it is best to avoid anything packaged, processed, dyed and refined. Opt for freshly prepared meals that are full of prana or life energy. 

3. Sleep - According to Charaka, "Happiness and misery, growth and wasting, strength and weakness, virility and sterility, knowledge and ignorance, life and death all depend on sleep." Sleep is considered a main pillar of health along with digestion, elimination and purification. However, in our society, sleep is many times the first thing to go in order to make room for work, socialization, exercise, etc. However, it really should be prioritized! Proper sleep promotes detoxification and repair of the body as well as a reset for the mind. 

4. Immune Supporting Herbs - Chyawanprash and amrit kalash are quintessential formulas to support immunity and longevity in Ayurveda. Both of these classic Ayurvedic pastes are a combination of various foods, herbs and spices. Consider taking 1 tsp each morning on an empty stomach to support immunity. You can eat alone or enjoy in water or water. If on medications, check with a physician before consuming. I like Lotus Blooming Herbs for Chyawanprash. Amrit kalash can be ordered through MAPI. 

5. Regular Seasonal Cleansing - As mentioned above, purification is a pillar of health. As a byproduct of existing as living beings on our planet, we are sure to accumulate ama from the environment and foods we eat. For women, the menstrual cycle is a great monthly cleanse. For women and men, consider seasonal cleansing or panchakarma at the change of season. Ayurveda is a science of longevity, and panchakarma has been practiced for thousands of years to support seasonal detox and cleansing. Ayurvedic cleansing releases physical ama, mental ama and emotional ama. It is a powerful means to release and renew for the upcoming season.   

Date Delight

Date Delight

This is a simple dessert that supports vitality. Dates and cashews are known to be sattvic (pure, intelligent, peaceful and loving qualities) and build ojas (immunity). The sweet taste of dates is nourishing and they contain a host of nutrients such as copper, manganese, zinc, potassium, calcium, iron, phosphorus and vitamin B6. Cashews are unctuous and grounding. They provide good protein, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, vitamin E, vitamin K, vitamin B6, thiamin, folate, and pantothenic acid. 

Serving size: 1

Dosha Considerations - Great for vatas. Pittas can substitute sunflower or pumpkin seeds for cashews. Kaphas can substitute dried figs for dates and walnuts for cashews.

INGREDIENTS

• Date
• Cashew

DIRECTIONS

1. Open date with hands or with utensil.
2. Place cashew in date.
3. Enjoy!

Daily Ayurvedic Self-Care Rituals

Daily ritual or routine is effective in cultivating and maintaining a healthy mind, body and spirit. These Ayurvedic practices aid digestion and absorption of nutrients, regulate the circadian clock or nature's rhythms, cultivate peace and support longevity. Ayurveda refers to these daily self-care habits as dinacharya. A dinacharya supports optimal well-being. 

Rise Early

The air is naturally lighter from 2a - 6a, so waking during this time creates more energy throughout the day. If possible, try waking up without an alarm, and avoid looking at your phone, checking emails, and using social media right after you wake up. 

Create a Tone for Your Day

You can do this by offering gratitude and setting an intention. Make sure to create space in the morning to balance your mind, body, and spirit before the day begins. One simple way to do this is by writing reflections, intentions, thoughts, and/or ideas in a  journal. It’s also a good time to connect and cultivate a positive relationship with yourself.

Eliminate First Thing in the Morning

The body has processed toxins overnight, so it is important to evacuate bowels and bladder first thing in the morning, every morning. 

Take Care of Your Mouth

This includes oil pulling, tongue scraping, and brushing your teeth. Your mouth is connected to digestion and other organ functions. Having good oral hygiene is valuable for good health.

Drink Water

Drinking water helps flush out toxins that have accumulated over night. Warm lemon or lime water also helps eliminate toxins. Avoid cold water as this inhibits digestion. 

Exercise

Take a walk, practice yoga, go for a swim, ride your bike, go on a hike, etc. Moderate exercise is a wonderful way to maintain a balanced life and remain stress free. Exercise moves prana (vital energy) and prevents stagnation or blockages in the body. It also increases strength and endurance, and boosts agni (digestion).

Give Yourself An Oil Massage (Abhyanga)

Ayurveda refers to self-massages as abhyanga. This practice is soothing for the nervous system. It tones the muscles and increases lymphatic flow (the body’s natural detox mechanism). For vata, sesame oil is a wonderful choice, sunflower for pitta, and safflower for kapha. This practice is best done in the morning.

Bathe

After abhyangya, take a warm bath or shower to open pores and penetrate oil deeper into the skin.

Take a Breath or Two (Pranayama)

This practice helps calm the mind and nervous system, and increases life energy, vitality, and ojas in the body. It can also help to remove stuck energy and create heat in the body. Nadi Shodhana, alternate nostril breathing, is particularly supportive to calm the nervous system. Full yogic breath (breathe into belly, ribs, and chest in three parts) is helpful to calm the mind and become more present. Ujjayi breath (slight constriction of the throat) gently warms the body and calms the mind. All forms of pranayama can help reduce stress and promote calmness and clarity.

Meditate

Meditation increases awareness and purifies the nervous system, mind, and emotions. It creates balance in all areas of your life. It is known to be an antidote to stress and allows for stillness and inward reflection. Meditation is wonderful for morning and late afternoon/early evening before dinner.

Mindful Morning Meal

For breakfast enjoy a smaller portion that will keep you satisfied until lunch. Stewed apples or pears are a wonderful option to boost digestion! 

Mid-day Meal + Routine

The digestive fire is highest during the noon hour. Enjoy the largest meal mid-day in a relaxed manner to ensure proper digestion. 

After lunch, rest on the left side and/or enjoy a short walk.

Evening Meal + Routine

A small (or supplemental as in supper) evening meal allows the body to digest food before you sleep. Rather than digesting a large evening meal, the body is freed to digest toxins (ama) or other buildup from the day. 

Create an evening routine that supports relaxation such as journaling, taking a warm bath or gentle stretching. Decrease use of phones, computers and television in the evening as it can be stimulating.

Retire before 10pm

This helps maintain the natural circadian clock (your inner clock). It is said that every hour of sleep enjoyed before midnight is worth two hours after midnight. The body also processes toxins most effectively between 10p - 2a. 

If you are interested in reading more tips about how to use Ayurveda is all aspects of your life, sign up for the Shri Wellness Newsletter below!