diet and nutrition

Citrus is a Winter thing: Xmas Fun with Low Hanging Fruit

December 7, 2017 by lah Leave a Comment

Citrus at Xmas?

Sometimes it is a good idea to pick and enjoy the low hanging fruit – literally and figuratively.

In the case of where I am currently living, out my very window in Forida are Meyer lemons and pink grapefruit weighing down the branches.

Aha! citrus is a winter fruit and there is so much of it I started thinking about what to do with it other than juice it. So, did you know that the rinds are highest in vitamin C and have other mineral benefits? (but do beware -here is where organic matters and you must wash thoroughly as commercially grown produce is saturated with pesticides, and fruit skin is very porous.)

On my doorstep the other night I came to find a jar of raw sugar dressed as a penguin delivered by a friend whose family farms sugar cane. This is the sweet first product out of the mill, a lovely golden color and that smells incredibly rich and almost buttery – tastes amazing.

To recap: Low hanging citrus, raw sugar. Let there be tangy fresh juices, citrus elixirs and candied rinds I say!

And so on Christmas eve day, the kitchen becomes a candied rind factory.

Here is a simple recipe in case there are any slow times in the coming weeks of vacation.

2 grapefruits, 3 oranges, 4 lemons or some combo thereof

1 1/2 c sugar

melted dark chocolate if last step is desired.

Slice off ends of fruits and following the curve of the fruit cut away the outer peel. Do leave behind much pith (the bitter white stuff) as possible. Slice peels lengthwise into 1/4 inch strips.

Cook peels in a pot of boiling water until tender, about 10 minutes. With a slotted spoon, transfer peel to a wire rack set over a rimmed baking sheet; spread in a single layer to dry slightly, about 15 minutes.

In a medium saucepan, bring 1 cup sugar and 1 cup water to a boil over high, stirring to dissolve sugar.

Add peel and boil until it turns translucent and syrup thickens, 8 to 10 minutes. With slotted spoon, transfer peel to wire rack, separating the pieces as needed.

Let peel dry 1 hour. Toss with 1/2 cup sugar to coat.

Once dry and sugared, you may dip each 1/2 deep into melted chocolate and let dry on was paper sheets.

Merry xmas and happy holidays to all!

6 ways to quell anxiety

September 8, 2017 by lah 3 Comments

Sometimes it just feels like I am vibrating at too high a pitch, or I wake up at 3am obsessing over this and that. I am talking about garden variety, reactive anxiety like we all have from time to time.

I am also speaking to those with mild anxiety disorders from panic to OCD.

Theory: Anxiety is often the result of chronic stress-induced exhaustion. Here are 6 ways I have experienced to soothe the jangled nerves, turn down the pitch and quell the anxiety. Pressure point self-massage releases energy blocks that can increase feelings of panic and anxiety; breathing deep into the lungs helps by activating the parasympathetic nervous system, and better oxygenating the brain and all systems from digestive to cardiac. Certain herbs are know to relieve anxiety, nourish stripped and stressed nerves and just plain soothe the system. Sometimes its good give it all up by closing the door and taking a bath. And finally: make yourself a late-night golden milk toddy.

Tools & Practices:

1. Pressure Points: Soles & Ears – the DIY approach

Soles: Trace a straight line down from between your 2nd and 3rd toes until you are about 1/3 of the way down the foot. Press this point and knead for at least 2 minutes with deep breathing. Do both soles. (for added benefits and guaranteed better night’s rest massage feet first with warm Tranquility oil or unscented sesame oil.)
Ears: Gently massage your ears with your thumb and forefinger. There is no exact pressure point so simply give yourself a relaxing ear massage. Pull down gently on the lobes, pull out at mid-ear and up at the top, rub the inner surface of the ear. Keep at it for about 2-3 minutes.

My own daughter is now addicted to sole & ear massage before bed. What have I done?

2. Breathing techniques:

1. Sa ta na ma is another simple stress and anxiety release.

1. Brain buzzing Breath always works wonders.

1. Alternate Nostril Breathing.

3. Herbal Approach: Certain herbs in the Ayurvedic pharmacopeia are known to target underlying causes of anxiety. “STRESS EASE” is a formula I know and trust for its purity and efficacy. Its “emperor” herb is Ashwagandha root which is an adaptogen known to boost energy and combat stress. Other key herbs include Shatavari, Brahmi, Amalaki, Guduchi, Gokshura and Arjuna bark.

4. Bathe Like The Queen of Sheba: Sometimes we should just shut out the world — run a hot bath and soak. Ginger and baking soda bath would be my go to for relieving stress and anxiety. Scoop 1/3 cup each of powdered ginger and baking soda to bath and soak.

5. Aromatherapy: Go for one of the classic essential oils that is chemically known to have a directly soothing effect on the central nervous system: Chamomile, Clary Sage, Lavender and Ylang-Ylang.

6. The Turmeric Date-Milk Soother: Drink this nourishing and restorative yummy potion warm at bed-time.

Recipe for Two cups: 1 Tablespoon fresh, minced ginger root {peeled}; 1 teaspoon turmeric powder {or 1 Tb fresh, minced, + peeled}; 1/4 cup water; 1/2 teaspoon each cardamom powder (or crushed pods), cinnamon, & nutmeg; 1 mashed date; 1 whole clove {or 1/4 teaspoon ground}; 2 cups milk (may replace with Sesame or Almond Milk); 1 tsp olive or almond oil (or ghee); honey to taste.

Combine ginger, turmeric, date in water in a small saucepan and bring to a boil. Remove from heat and cover. Allow to steep for 10 minutes while you prepare remaining ingredients. In another small saucepan, bring the milk and remaining spices to a low simmer. Allow to simmer for 10 minutes. Combine the turmeric/ginger mixture with the milk mixture and return to low heat. Simmer for another 5 minutes then strain into 2 mugs. Stir in desired amount of honey and drink warm.

{Note: Pregnant women should avoid turmeric and many herbs. Turmeric can potentially increase bleeding (active ingredient is curcumin), so stop taking it at least two weeks before any surgery.}

And one more thing: Do not ignore the digestive tract which is home to the Enteric Nervous System. New research suggests what Ayurveda has always assumed: a strong link between the health of the gut and general mental health. Mind –body connection at its simplest. Read more.

I want better digestion

October 5, 2016 by lah

Better Digestion with a few basic practices

One way to improve digestion (and overall well-being) is to focus on the way your very own body reacts to what you put into it. This means you need to develop ways to notice what happens when you eat certain foods; drink red wine versus white or none at all; the way skin reacts to one lotion over another etc.

If you learn to pay attention your very own body tells you everything you need to know.

In this post I ‘ll share a few strategies, ways to look at yourself and notice more. Let’s focus on food since it is most commonly related to digestion. But also, I’ll offer a contemplative practice that will help hone your skills of noticing your own individual rhythms.

First the Food:

In Ayurveda-land we focus a lot on noticing. Noticing what is going on, noticing what works and what doesn’t. Since every reaction is ultimately personal to you it is only you who can really know. learn simple effective ways to think get your digestion running smoothly. Mostly it’s about getting to know yourself, paying attention to yourself, nurturing your self.

Identify Qualities: I have touched on this on other posts: click here to read about Qualities

Ayurvedic Article on Digestion: To get a handle on the hows and whys in Ayurvedic terms read this ‘Joyful Belly’ article:

Find your very own Personal Rhythm:

Of course I have to throw in a word about meditation: Just Sitting is a terrific way to slow down, shut out some external and internal noise and start to pay attention to what your body is telling you. And here is a practice that specifically encourages you to notice and become involved with the rhythm that is unique to you – your own heartbeat is the perfect metronome.

2 Practices to enhance sense of personal rhythm:

Just Sit Breathing Rhythm – click here

Find Your Life Rhythms – Click here

6 Tastes you should eat at every meal

July 7, 2016 by lah Leave a Comment

When we got to nutrition in the Ayurveda curriculum we learned the importance of feeding your tastebuds and your digestion at every meal with 6 tastes.

I was never sure what this meant until I actively tried to do it. First step is to understand what it means. For example accomplished with foods, herbs and spices.

Next step is to actually do it. Easier than you think, and I have seen that it does make for better digestion and more energy, not to mention more focused attention on how a meal is put together. All good.

What are those 6 tastes and how to get them?

Sweet

Sour

Salty

Pungent

Bitter

Astringent

The first 3 build tissue (anabolic) while the last three relate to metabolism and assimilation (catabolic).

Our western diets have plenty of tissue building components and are deficient in the last 3 which may explain weight gain and other serious health issues.

SWEET: Fruits, grains, rice, milk and some vegetables. These are rich in earth and water elements and can be grounding, pacifying to the nervous system and cooling. (note: this taste excludes processed sugars, corn syrups etc and is not an excuse for doughnuts!)

SOUR: Lemons, limes, vinegar, dill pickles, fermented foods like yogurt, kimchee. These relate to earth and fire elements, stimulate digestion, probiotics, cleanse tissues and bring clarity.

SALTY: Salt is precious and salt is great (read more) – in moderation of course. Said to be based in the fire and water elements, salt is vital to digestion and to maintain proper hydration and electrolytes, combats muscle cramps.

PUNGENT: Chilies, peppers, garlic, cloves, ginger, mustard fire up the digestion and composed of elements of fire and air.

BITTER: Leafy greens, green and yellow vegetables, kale, celery, broccoli, sprouts, beets. These are purifying and detoxifying and composed of air and ether elements.

ASTRINGENT: Lentils, dried beans, cauliflower, pomegranates, cranberries, green tea. This taste soaks up the fats and combats water imbalances.

You can also start to see some patterns and relationships between food and how you are feeling: take the green juice and raw diet concepts:

You may want to steer clear of green juices and too much raw veg dieting if you are feeling flighty and anxious, dry and ungrounded. I am, for example, way too vata to juice or go raw for long.

The only time it works for me, for example, is after a long, more sedentary winter when I am sluggish, heavy and clogged then plenty of bitter and astringent juices etc may be just the ticket. (notice that these leafy greens are precisely what is sprouting up first this time of year and eating for the seasons is always a good idea!)

And one more thing:

Spring, Sprang, sprung – ways to energize for Spring

March 23, 2016 by lah Leave a Comment

“You can cut all the flowers but you cannot keep Spring from coming.” ~ Pablo Neruda

Match the promise of spring with the energy to enjoy it!

Spring, Spring, Spring! It’s all so exhilarating, but how to get that body-mind-spirit complex into action?

Here with some thoughts on the attitude, the understanding, the foods and the “Morning Five.”

As we have all heard, April is the cruelest month, but here we are in March, anticipating the joys, warmth, and beauty of spring. The complex truth is that as the snow blahs begin to melt away, what we get is some wet, rainy, downright slushy conditions inside the body and out—what we call ’Kapha’ season in Ayurveda-land when allergies and colds can peak.

I often feel overwhelmed by a combination of the heaviness outside and the mucus building inside. I find that the birds-tweeting-in-the-trees promise of it all can feel overwhelming, even strangely depressing. The body-mind complex not quite up to the task of all that joyful forward-looking.

What to do? Listen to this podcast for some thoughts.

Pay attention to all aspects of yourself:

The Body Physical:
- Brush and Balm that body. Do that morning ritual of body brushing and self massage to stimulate the lymph and circulation. Now is the time to find the deep pleasures of a beautifully crafted body brush.
- Eat for the Season: Keep it Spicy, bitter, astringent, light dry and warm. Clear and tone the digestive system and, well, you’ve gotta move!
Energetic or Pranic: Try Bellows Breath – click here to learn.
Mental: Clear the fuzz with meditation practice and positive thoughts!
Karmic: Just once in the morning think about your intention for this day, your purpose as you head out into the world.
Cosmic or Bliss body: this you will feel as the other aspects come into alignment.

NB: Tricks for Eating right for Spring.

Ask yourself what grows this season and what will get the slush moving out. This means eat more pungent (spicy), bitter, astringent/light, dry, warm things and avoid sweet, sour, salty, heavy, cold, oily foods. Especially go for bitter roots and leafy greens (like the now ubiquitous kale), liver cleansing dandelion sautéed or dandelion teas, grapefruits (yes they are in season!), papaya. Keep it light and warm. Sip hot water throughout the day.

Morning Five: Do these five energizing calisthenics to get your day going, your mind sharp and your body out of winter mode. I have been doing them in place of my old friends, the 12 sun salutations, and loving it!*

1) Forward Folds

Why: Forward folds are perfect first thing in the morning. Extend your chest and upper back backwards when you stand up, and stretch out the lower back and hamstrings when bending forward. Much of your day will be forward-flexed (driving, sitting at your desk, cooking, etc.), so it is important to stretch your body in the opposite direction where you are tightest to encourage balance.

How: From standing, with your legs shoulder width apart (or wider if it is more comfortable for you), bring your arms up and around backwards reaching towards the sky looking up with your neck, then bring them around and down bending at the hips, bringing your belly to the tops of your thighs. You may bend your knees as much as you need to try to keep your belly as close to your thighs as possible, protecting your lower back. Take a deep breath up and exhale with each forward fold, focusing on your movement. Do this anywhere between five and 10 times.

For passive folds, release the hands to the ground, grab for opposite elbows, shake the head softly yes and gently no, and sway your hips softly to each side.

Note: If you find that you feel stiff when first beginning this movement, try using the wall first. Place your hands on the wall around hip height with your feet about three to four feet apart and far enough from the wall so your arms are straight. Point your toes straight ahead, and press your palms firmly into the wall, widening your upper back. You may progress by walking your hands down the wall closer to the floor.

2) Bridging

Why: Bridging is great for strengthening and activating your lower back extensors. These are smaller muscles including the multifidi, which are under-active in a large spread of the population. This is a major cause of common lower back pain. By activating these muscles every day, your everyday body mechanics will begin to improve.

How: Start lying on the floor with your knees bent and feet about hip width apart. Then, bridge up by pushing your heels into the ground and exhaling, thinking about bringing your belly button in to your spine. Hold this position for three to five seconds, and lower slowly as you breathe in. Do these slowly and controlled for 15 repetitions.

3) Dips

Why: Dips are a great exercise to do for toning your triceps (the back of your arms) and parts of your back and shoulders. These are all muscles that are important for general daily activities.

How: You can use the edge of your bed for this exercise. Start seated on your bed with your feet on the floor, hands facing forward on the edges of the bed (about thumbs width away from your body), and elbows pointing behind you. Push up with your hands to lift your bottom, and bend your elbows to lower your body downwards, coming to the front of the bed. Be sure to keep your body as close to the bed as you can. Do anywhere from 10-20 repetitions. You may progress by moving to a lower surface such as a chair, and moving your feet further away from the bed, ultimately straightening out your legs.

4) Wide squats with X-reach

Why: Doing slow and controlled deep squats with a wide stance is a great way to loosen up the tight muscles in your hips while getting your blood flowing. Combine with an X-reach upwards, and you are simultaneously stretching out your tighter upper body muscles by pulling your shoulders back and squeezing your shoulder blades together behind you. Again, this stretch helps create balance by offsetting the forward flexed tendencies of the human body mechanics.

How: Start with a wide stance with your feet about double shoulder width apart, with your feet pointing outwards towards 10 o’clock and two o’clock, with your hands together in front of your chest. Slowly squat down as low as you can. Try to get your elbows close to your inner knees while keeping your back straight. Feel the stretch in your inner thighs and hamstrings, pause for one second, and then stand up while reaching your arms up towards the sky in an X-pattern. Repeat this exercise 20 times.

5) Pushups using the wall or bed

Why: Wall pushups target the chest, shoulders and triceps muscles. They are a great choice for strengthening these important muscles without putting any stress on your spine.

How: With your hands about shoulder width apart and at chest level, place your hands on the wall, and step your feet away from the wall just until your heels lift from the floor. By rising up onto your toes, you’re creating a straight line throughout your torso and legs. Bend your elbows and lower your chest towards the wall. As you do the exercise, think about squeezing your belly button into your spine so your hips don’t sag in towards the wall. Inhale as you move towards the wall, and exhale when you push away. Repeat 15 times.

Spring? Where is Spring?

*Kimberly Marie created this perfectly simple Morning Five to get us going daily and particularly in the Spring when we need to get the blood and lymph moving.