Spinach and Yoga

Fighting Off Spring Kapha

There are days, especially in the Spring when you can barely wake up, feel sluggish and puffy, stomach looks bloated and expanded, and your mind is foggy. Heavy, slow, dull Kapha dosha is reigning the weather and our bodies until it gets warm and toasty.

Changes in the nature always lead to the changes in our bodies. Heavy, wet, and cold by its nature Kapha reigns our world from Feb to May (depending on the weather and your location). It influences everything in our daily existence from energy levels to sleep quality, from body weight to mood.

When balanced Kapha creates a sense of security, stability, and internal peace. It makes you feel as if you were under a warm soft blanket with a cup of cocoa even during the most challenging times. It improves your intuition and encourages compassion. But not everything is perfect about Kapha. Once you step off the thin edge of a balanced healthy Kapha, you end up in a depressed moody tired state. Life looses its bright colors, early morning doesn’t inspire you, and a chronic cold seems to follow. Physically, Kapha can show up as frequent colds, allergies, and weight gain. With increased kapha there is a tendency for toxins to gather and be held onto in our tissues.

On days like Kapha is overflowing all you want is to stay at home and feel sorry for yourself. But I know that you are not one of the folks who would want to waste a day on feeling down. You have important and fun things to get done so you need a quick remedy to shake off this grogginess.

I will tell you what to do on a day like this but before let me tell you know not to do for sure:

• Don’t stay in bed all day (the earlier you get up, the better you will feel)
• Don’t eat heavy, creamy, cold things (no avocado, dairy, or nuts on sluggish days)
• Don’t spend your entire day at the tv or computer (that is, get outside!)
• Don’t drink iced drinks

Instead, try these to shake off excess Kapha:

• Keep it moving. Exercise is especially important during Kapha season when all you want is to stay on the couch and eat chips. Do yoga, jump on a trampoline, run, bike, jump, skip and play as much as you can and don’t let slow Kapha get a hold of you.
• Stay dry and warm. Say yes to scarves, hats, and gloves in bright colors such as red, yellow, and orange. Besides keeping you warm, bright colors will prevent the onset of the gloomy depression on the days when the sun is not shining. If you get a chance go to a dry heat sauna; it feels amazing when it’s still chilly outside.
• Keep it fresh and exciting. If you are feeling stuck in a rut, mentally slow, heavy and more tired than usual, now is the time to vary your daily routine, start something new, or go someplace exciting. Seek for adventure, new friends, fun experiences, and set new challenging goals for this Spring. This is the time to take your first Salsa lesson that you were thinking about for the last year, get a new hair style, and go out dancing with your old friends!
• Use a quick lymphatic oil massage or dry brush your entire body to improve lymphatic drainage and circulation
• Take hot/cold shower (alternate between hot and cold water T)
• Eat light and warm foods. I prefer having lots of warm light soups, beans, and roasted veggies while avoiding heavy, cold, and creamy stuff. Sip hot water frequently throughout the day. It is the frequency rather than volume that counts. Try adding spices for more flavor.  Ginger, turmeric, cinnamon, cloves are all great!
• For a light breakfast, eat a stewed apple with cloves, nutmeg, fresh ginger, mint, cardamon and grapefruit

“Wake Me Up” Stewed Apple with Spices and Mint

Ingredients:

• 1 apple
• 1/4 grapefruit or more if you like its slightly bitter flavor
• 1 inch fresh ginger
• 6 mint leaves
• 3 cardamon cloves
• cloves 2 pieces
• nutmeg pinch

• Boil water with sliced ginger.
• When it is boiling add sliced apple and cut up grapefruit pieces and all the spices.
• Cover and let it lightly boil for 5 min
• Pour everything in a pretty bowl.
• Sprinkle with chopped mint leaves.
• Make sure to drink the warm spicy water! It’s the best part! Enjoy!

If you want to learn how to cook balancing ayurvedic meals for yourself and your family, check out Seasonal Ayurvedic Cooking classes with Divya at Bhagavat Life. She is a true magician when it comes to creating the most balancing meals that taste amazing! I am beyond grateful to have met her and enjoy her cooking!

What is your favorite light Spring-inspired meal? Let me know and I’ll choose one recipe to make it more Ayurvedic:) Maybe I’ll ask Divya to help me along on this one!

PS: Don’t forget to register for the upcoming FREE online class on 10 self-care rituals that can help jump start that self-care routine that your body needs to be healthy and vibrant. You can register here

We will talk about 10 self-care rituals that every woman must know about and ways to fit those practices into your day. If you can’t make it to the class live, you will be able to watch the recording any time after.

Palm Tongue Reading

Image Courtesy: http://www.sacredstonehealing.com/

We all have our pet peeves. Some hate when a toilet paper roll is placed the wrong way, others cringe their teeth at noisy eaters, and many of us dislike when someone is taking forever to order when there is a line (juice bar lunch line that is:)).

My biggest pet peeve is sick doctors or health promoting practitioners and counselors who are not well. It is almost impossible to have a complete clarity of mind, effective judgement, and a kind compassion for all the patients when your body is not well. I strongly believe that one of the most important requirements for a health practitioner or a wellness coach should be optimal health. In ayurveda it is mandatory and achieved partially through following dinacharya – a health-promoting daily routine.

While I am not a doctor and not an ayurvedic practitioner, as a health coach I feel a lot more comfortable working with my clients when I feel strong and healthy. There is a lot more authenticity and integrity in a client/coach relationship when a coach is glowing with health and has a ton of energy to share.

A person who is well and strong is inspirational, someone who is sick should not be advising others on how to get better. That advise is not coming from a personal experience, it does not carry authenticity in it, it is not coming from the heart.

Unfortunately most doctors working in the traditional medicine field are not well. However, they are very well off from selling all the prescription drugs!

As a wellness coach I strive to stay at the optimal point of health possible to be able to inspire, motivate, and support my clients.

Show Me Your Tongue and I Will Tell You How You Are.

How do I know that I am well and healthy? Good question!

A huge part of health is how you feel inside of your body. Is it comfortable? Light? Easy to move? Does it have a lot of energy? Do you feel like you want to inspire and help others with the surplus of your energy? If you answered yes to most questions, your body should be pretty healthy.

There are some other ways to check your health state without any pins and needles. All you need is a mirror!

Morning Tongue Analysis – an Ayurvedic Health Assessment Technique

When I was little my parents, both doctors, always asked me to show my tongue if I complained of a not feeling well. More than 10 years later, I finally started to learn what exactly they were looking for… The  tongue is a detailed health map! The same way as the face, the tongue changes colors/shades, shape, and surface texture providing a current health state update. Much like reflexology, all the organs and the entire body can be located on specific regions of the tongue. As a mirror of the body’s digestive system, the tongue can reflect what minerals and vitamins may be deficient and can reveal the health of other various organs in the body.

Trained Ayurvedic practitioners will be able to provide a complete health analysis by examining patient’s tongue. Dr Vassant Lad says that it contains a wealth of information and that every person should learn how to read the body’s messages on their own tongues.

It takes years to learn the intricacies but there are some general guidelines that anyone can use to evaluate general health level/condition: The first thing the tongue shows us is if any one dosha is out of balance. Divide the tongue into three parts; the root is Vata, the middle is Pitta, and the tip is Kapha. Excessive coating in any of these areas shows which dosha is involved.

Generally dosha disturbances show up in the following ways:

Image Courtesy http://www.ayurvedic.ie/

• Vata disturbances on the tongue – Small cracks all over the tongue; Dry, dark tongue; Film over the back of the tongue; Rough back area; Small dark pimples; and Black to brown coloration on the tongue.
• Pitta disturbance on the tongue – Red tongue; White cold sores; Bumps or bright red patched areas in the middle of the tongue; Greenish or yellowish film on the tongue; and Film on the middle section of the tongue.
• Kapha disturbances on the tongue – White thick coating tongue; Oily film on the tongue; Depressions or bumps on the front portion of the tongue; and Tip of the tongue whitish or coated.

Some other things to look for:

• Teeth imprints around the contour of the tongue – malabsoprion of nutrients. Your digestive system is not very happy. To stimulate digestion in a natural healthy way, add fresh ginger tea, avoid iced drinks and start paying attention to food combining. Here is an article on Ayurvedic Food Combining.
• Trembling tongue - a sign of anxiety or fear, possible Vata disturbance. We live in such a high stress society that anxiety can crawl over you without you even being aware of it. It might even be your permanent state and you are so used to it that can’t tell the difference. Forgot when was tge last time you woke up rested and excited to start your day? Thought so! Time to take a break from caffeine, have some chamomile tea and nourish your nervous system with warm, easy to digest light soups and bean dishes.
• Thick grayish coating – Toxins in colon. Did you think about doing a detox but couldn’t think of a strong enough incentive. Welcome to the club! Knowing that your colon is full of material that doesn’t belong there, that spreads toxins into your blood, makes you sluggish, your skin greyish and your head foggy might be the push you were waiting for. Take a break from heavy, oily and processed foods. No need to fast if you are not ready for it but make it a vegetable or fruits day only. Choose foods that are easiest to digest. If you make is a vegetable day, go for steamed not raw, same with fruits, baked apples with cinnamon is my choice when I do one day food break. You won’t feel hungry or tired because apples provide plenty of natural sugars and fiber to keep you full and energized. Your body will feel so fresh and light the next day, you might want to make it a weekly treat. You take a break from work why not give your digestive system a break also?

Dr Lad advises to look at the tongue in the morning before brushing your teeth. He also strongly encourages the use of a tongue scrapper on a daily basis. Why walk around with a ton of toxins if you can just scrape them off?!

What does your tongue say? What does it look like?

If you see me in class next Tue at Strala, don’t be shy to stick your tongue out!

Don’t forget to subscribe to Spinach and Yoga on the top right and like Spinach and Yoga on Facebook. I finally created a facebook page and will be sharing all digestion, ayurveda, and mindfulness tips there!

Love and lightness to your bodies!

Nadya

Related articles

• Indigestion Guru Spills Her Secrets (spinachandyoga.com)
• Food Combining 101 (spinachandyoga.com)
• Stuff I Love (spinachandyoga.com)
• The Doshas: Vata, Pitta & Kapha (vedahealth.wordpress.com)

Kamut Carrot Apple Bread!

There are days when there is barely any time to take a slow breath and definitely no time to cook a healthy breakfast. If you are familiar with a feeling and anxiety and being overwhelmed from the early waking hours and running around on coffee until late afternoon, I hope this recipe will help.

Breakfast is important, we all know that. According to ayurveda, Vatas need breakfast the most! If you are predominantly Vata (check it out) skipping breakfast will leave you feeling spacey, nervous, and worried for no reason. Vatas need grounding and nourishment. Without it we quickly wilt.

Pittas need to eat regular meals, too, but Kapha’s can easily skip breakfast and have an herbal spicy tea instead. Pittas can do well on a juice or a smoothie in the morning but Vatas, according to ayurveda need a more sustainable breakfast with grains or baked fruit.

If you are constantly in a rush making a healthy nourishing breakfast ahead of time serves as a good strategy. Looking for a light, gluten free, no added sugar, and low fat breakfast that contains some grains to ground me, I created this yummy Kamut Carrot Apple bread. You can whip it up in mins in the evening and keep it for a few days for those stressful mornings.

Kamut Carrot Apple bread 

Ingredients:

• 1 cup Kamut flakes or regular oats
• 1 tsp baking powder
• 1 apple 1.5 cups of carrots
• 2 handfuls of soaked raisins
• 5 soaked blacks figs (chopped)
• 2 large soaked dates (pitted and chopped)
• 2 handfuls of sprouted sunflower seeds or pumpkin seeds
• 4 eggs
• 2 tsp ground flax
• 2 tsp chia seeds
• 3-5 tbsp carob powder or cacao powder
• Splash of almond milk
• Cinnamon, nutmeg, vanilla,  cardamon to taste. I like a lot!

What to do:

• Mix it all by hand. Oil baking pan with grapeseed oil or coconut
• Bake for 20 min at 350
• Cool. It will keep in fridge for 3-4 days.

The bread is light, soft, and will keep you full for a while. Since all nuts and dried fruit are soaked, they are easier to digest even for a sensitive belly.

Kamut is an amazing high protein gluten free grain. If you’ve never tried it, check it out!

How do you stay healthy when life gets busy? Please share your tips and tricks!

Don’t forget to subscribe to Spinach and Yoga to get all notifications about new posts!

If you are still working on figuring out the best well-being plan for yourself, get a wellness consultation scheduled today. I would love to help you find the best strategies that work for you and your schedule!

Don’t go hungry!

Nadya

Related articles

• 15 Delicious Vata-Balancing Winter Desserts (spinachandyoga.com)
• Dosha Think It’s Time You Learned About Ayurveda? (elephantjournal.com)
• The Doshas: Vata, Pitta & Kapha (vedahealth.wordpress.com)

How To Make Juicing Safe and Effective

Does cleansing from long-stored toxins and regaining child like energy sound appealing to you? Did you hear amazing reviews from friends and strangers about the miracle powers of a week-long juice cleanse? Are you considering investing in one sometime soon?

If you answered yes to any of the above questions, you will find this article very interesting.

Juice cleanses are everywhere! Every celebrity is doing them and every other deli claims to have a juice bar. There are companies even that will deliver a set juices to your door every morning if you decide to try a juice cleanse yourself. All the marketing, skinny hip-looking people publicly sipping green liquid, and a huge celebrity following probably make you wonder if drinking a green-monster concoction will set you free from extra baggage that stuck around from the holiday season and turn you into an energizer bunny while cleansing skin and preventing allergies.

Juice cleansing can sound like a panacea that requires just a little bit of will power (since most juice cleanse companies convince you that you won’t feel hunger at all) and some monetary investment.

Last summer I was an ardent juice cleanse supporter myself. Once a week throughout the summer I would have a liter of green juice with lemon and ginger (no apples, carrots, or beets – just vegetables) and nothing else. This was my way of letting my digestive system rest from solid food and detox or so I thought. In Augist 2010 I met Dr Vassant Lad and my pretty green world turned upside down. During a 2 day ayurvedic workshop on ayurvedic diagnostic techniques I simultaneously got unexpected explanations for my occasional digestion issues, fatigue, and constantly cold hands. When Dr Lad matter-of-factly noted that my weekly juices were to blame and offered me to boil my precious enzyme-rich vegetables before juicing I almost wanted to kick him! “How dare you say that the purest form of chlorophyll and raw enzymes are bad?!” It didn’t make any sense! So the research started… And still continues to this day. But here is what I found so far and how you can use it to get the most out of your juice cleanse if you decide to do it:

- Juice cleanse is not for everyone. All the advice in Ayurveda depends on “who” we are talking about. Body constitution, eating habits, current life style, and time of the year have to be considered before embarking on any kind of fasting. Fasting in general can be good because your stomach will have more time to digest left-over food. Potentially it can give more energy and lightness to body and mind. Different constitutions can benefit from different fasting methods. For example, eating light foods, eating just fruits, skipping one meal, skipping food for the entire day, going on juices for a day or drinking just water. Juice cleanses are not recommended for Vata type people because due to their weak digestive system raw juices will make them bloated and tired. If you are a pure Vata type or have been experiencing any digestive issues lately start by eating light meals at the regular times of the day. Pitta people can’t tolerate complete fasting because their metabolism is very strong. Juice fasting with cooling and blood purifying vegetables is a good option for Pitta types. While Kaphas are ideal people for fasting. They can skip one meal or go on a “no food for entire day” regimen. Kapha types will feel full of energy on juice cleanses.
- Juice is a super concentrated food. And it requires chewing! How long would it take you to eat 5 pounds of greens that went into a glass of juice? Often we gulp it down the same way as water without paying attention to taste. Sip your juice slowly and let your body process the taste and the effects of a super concentrated elixir. Chewing and tasting food is beneficial for digestion and lets your body recognize all the nutrients. Make juice drinking and exercise of minfulness!
- Juice doesn’t last for 3 days! (unless it is pasteurized). Juice loses it’s precious qualities pretty quickly. As soon as a fruit or vegetable is processed, the natural enzymes in the juice begin to break down the other nutrients. Because vegetables contain more enzymes than fruits, their nutrients are depleted faster. Once vegetable juices start to thicken, all that’s left are water, minerals and calories, says Dr. Bailey. It is best to drink your juice within 30 minutes. Otherwise, you might as well drink sweetened tea.
- Bloating and fatigue are to be expected in the first couple of days. As soon as you restrict food intake your body turns to other pressing responsibilities instead of digestion. Quite often it will cleansing out by-products and undigested food leftovers. This can leave you feeling tired and sleepy especially on the 2-3 day of a juice cleanse. If you decide to do a juice cleanse then choose a period of time when you can cut down on physical and mental activity and let your body restore.
- Be strategic about what goes into your juice. Different fruits and vegetables have different effects on our body. While some are stimulating the detoxification process on the cellular level, others are just pleasantly tasting fructose. Do your research and ask for a specific mixture at the juice bar. Great combo for Spring is beets, radish, cilantro, parsley, carrot, and celery. Beet juice is particularly effective at stimulating the liver. This allows the body to eliminate stored toxins caused by a poor diet and sometimes by prolonged use of antibiotics. While carrots help fight seasonal mood slump and brightens up the skin. Ayurveda also recommends adding some spices to boost the effects of juices and make them less Vata aggravating. Good juice additions are ginger, black pepper, aloe vera gel, and curcumin. Curcumin for example has been shown to prevent and/or cure cancer in laboratory tests. It is used to cleanse the liver, as an anti-inflammatory, to bolster the skin, heart and lungs, to purify the body and mind, and in the treatment of food poisoning, ease gallstones and indigestion. It helps balance cholesterol levels, boosts the immunity system, and modern research has found it beneficial in the treatment of Alzheimer’s. Try it in a carrot juice!
- Juice is not enough to cleanse. Actually, it can easily cause bloating and irregularity. Traditionally, an important part of juice cleanse was the use of laxatives or enemas to cleanse the lower digestive tract because the juice will not supply enough fiber to keep the bowels moving. Since the removal of wastes is essential to prevent the toxins in the digestive tract from being reabsorbed into the bloodstream juice therapists recommend mixtures of slippery elm or other herbs to cleanse the bowels while on the juice-only fast.
- Juice doesn’t substitute whole vegetables, especially the commonly lacking in the Western diet fiber! So drink your juice all you want but make sure to eat fresh vegetables and grains to keep your body clean throughout the whole year.

What are your thoughts on juice cleansing? How you done a juice cleanse? What did you feel like? Let me know in the comments section! If you want to learn more about ayurveda and health, don’t forget to subscribe to my blog (top right of the page)! You will get a weekly update on all new posts and  will never miss out on great diet tips anymore!

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If you are would like some help getting started on your health and wellness journey, take a look at how I can help you. It is easier when you are not alone!

Happy Cleansing!

The seasons are changing and our bodies are changing along with the nature. I can usually tell when the seasons are about to change because my body is starting to ask for a different kind of nourishment. As of last week, my belly is predicting the coming of Spring! Every Thursday I try to stop by Lifethyme to get lunch. The entire winter I kept choosing the same dish: a rich medley of roasted squash, zucchini, and onions with a bean casserole. It was nourishing, warm, and very hearty – a perfect meal for a dry cold Vata season. Last week, when the weather changed from freezing cold to a slightly warmer breeze my regular lunch didn’t seem so appetizing anymore. Instead I was craving something bitter and spicy. According to Ayurveda such shift in cravings is normal during Spring time. Both ancient Ayurvedic text such as Charaka Samhita, and modern ayurvedic practitioners including Dr Vassant Lad agree that it is natural to crave foods that have bitter, pungent, and astringent tastes during the cold wet Kapha season (Spring). All the foods that are warm, light, dry, and spicy help to counter balance the heavy dull qualities of Kapha.

Since our needs are changing, so should our grocery list! To make it easier for you I created a short Springtime shopping list. Use it to stock up on seasonal goodies, to cleanse your body from the heavy winter pounds, rejuvenate your digestion, and prevent the onset of a seasonal depression. The Spring is coming!!!

Note: Always buy fresh, organic and local if you can. Herbs can be dried. Please don’t buy frozen or canned food!!! It is considered dead according by all ayurvedic principles.

Springtime Shopping List

Vegetables: Arugula, asparagus, beets, bok choy, broccoli, brussel sprouts, carrots, cauliflower, chili peppers, daikon radish, dandelion greens, endive, garlic, green beans, spinach, jicama, onions, kale, parsley, green peas, sprouts, watercress. Cut back on sweet and watery veggies such as cucumbers, sweet potatoes, tomatoes, and zucchini.

Fruits: Lemons, apples, applesauce, dried apricots, dried cherries, pears, persimmon, pomegranate, prunes, raisins. Fruits to cut back on: Out of season fruits and high pesticide fruits like non-organic grapes and berries.  In general avoid very sweet or very sour or very juicy or very watery fruits: avocado, bananas, melons.

Grains: Barley, bran, buckwheat, dry cereals, granola (dry with NO milk or added sugar) or muesli, millet, oats, spelt, sprouted bread Grains to cut back on: Bread (containing yeast), pasta, rice flour, wheat (tamasic dull mind), whole wheat flour.

Protein (Beans, Legumes, Meat): Adzuki beans, black beans, black-eyed peas, chick peas, lentils—red and brown, lima beans, mung beans, navy beans, pinto beans, split peas,white beans; chicken—white, eggs, fish—freshwater, pheasant, rabbit, shrimp, turkey—white, venison. Avoid: Red meat, tofu, and kidney beans

Seeds: chia, flax, popcorn, pumpkin seeds, sunflower seeds.

Beverages: aloe vera juice, spiced apple cider (drink hot with a stick of cinnamon), apple juice, bancha tea, cinnamon tea, dandelion tea, hibiscus tea, jasmine tea, lemon balm lemon grass tea, peppermint tea, yerba mate. If you crave alcohol, dry wines are best. Avoid: Milk shakes, cold drinks, iced smoothies, carbonated drinks, and hard alcohol

Oils: ghee, olive oil, mustard oil, almond oil, sunflower oil

Dairy: buttermilk, goat’s cheese—unsalted and not aged (try Queso Blanc from the Patches of Star farm on Union Square Farmers Market), ghee, non-fat milk, goat’s milk (avoid homogenized if possible) Avoid: Sweetened yogurts, aged cheese, blue cheese, cream, butter, and ice cream . (Hold on until summer)

Sweeteners: honey (raw, uncooked only)

Spices: Ginger, Cumin, Cilantro, Black Pepper, Sesame Seeds, Mustard without vinegar.

Have fun food shopping and let me know in the comments section what your favorite ingredient is from this list and I will create a Spring detox recipe just for your taste!

Chilly days, recurrent snow storms and gray sky are predecessors of a looming Kapha season. Changes in the nature always lead to the changes in our bodies. Heavy, wet, and cold by its nature Kapha reigns our world from late January to the end of April. It influences everything in our daily existence from energy levels to sleep quality, from body weight to mood. When balanced Kapha creates a sense of security, stability, and internal peace. It makes you feel as if you were under a warm soft blanket with a cup of cocoa even during the most challenging times. It improves your intuition and encourages compassion. But not everything is perfect about Kapha. Once you step off the thin edge of a balanced healthy Kapha, you end up in a depressed moody tired state. Life looses its bright colors, early morning doesn’t inspire you, and a chronic cold seems to follow. Physically, Kapha can show up as frequent colds, allergies, and weight gain. With increased kapha there is a tendency for toxins to gather and be held onto in our tissues.

To make sure that Kapha monster doesn’t get a hold of you, ayurveda recommends following several simple steps:

- Keep it moving. Exercise is especially important during Kapha season when all you want is to stay on the couch and eat chips. Do yoga, run, bike, jump, skip and play as much as you can and don’t let slow Kapha get a hold of you. Come to Strala for a fun energizing yoga class!

- Eat light and hot foods. I prefer having lots of warm light soups, beans, and roasted veggies while avoiding heavy, cold, and creamy stuff. Sip hot water frequently throughout the day. It is the frequency rather than volume that counts. Try adding spices for more flavor. Black pepper, ginger, turmeric, cumin, and coriander (or cilantro).

- Stay dry and warm. Say yes to warm boots, hats, and gloves in bright colors such as red, yellow, and orange. Besides keeping you warm, bright colors will prevent the onset of a Winter depression. If you get a chance go to a dry heat sauna; it feels amazing when it’s cold outside.

- Keep it fresh and exciting. If you are feeling stuck in a rut, mentally slow, heavy and more tired than usual, now is the time to vary your daily routine, start something new, or go someplace exciting. Seek for adventure, new friends, fun experiences, and set new challenging goals for this Spring. This is the time to take your first Salsa lesson that you were thinking about for the last year, get a new hair style, and go out dancing with your old friends!

Stay tuned for a Kapha balancing yoga routine!