Red Apple Yoga

Water: The Simple Miracle

2010-06-01T12:17:00.000-07:00

Try a few nourishing recipes from Indian medicine to keep you happy and healthy all summer.

Healing Qualities of Water:

Water represents soma, the nourishing, cooling quality that is associated with lunar energy.
Water helps with digestion, prevents constipation, it nurtures, lubricates and also detoxifies when it flows out of the body as urine.
Water helps to remove fatigue and increases stamina
Water enhances glow of skin and soothes a stressed out state, it is the original "super antioxidant".

Medicinal Water for Cleansing:

In Ayurvedic medicine, the health benefits of water are enhanced by boiling it with spices specific to your constitution and/or health concern. The spices need to be cooked in with the water to be evenly diffused and to deliver their healing properties to the body. It's the same concept as cooking spices first in ghee or oil before mixing in with your foods; heating the spices engages them and makes them more bio-available. This newly infused water now not only hydrates, but flushes out impurities and toxins from the body. Traditional texts classify the body's ability to absorb water in the following way:

regular water -- takes about 6 hours if every channel is clear
boiled and cooled water -- takes about 3 hours to be absorbed, and helps open the channels
hot herbalized water -- takes about 1 1/2 hours, due to sharpness of agni and herbs and spices

Water Recipes:

Body Type: For the below you may want to determine your dosha first by asking an Ayurvedic Practitioner or taking a reputable online test like this great one at Joyful Belly.

Vata Balancing Water:

Boil two quarts of water for 5 minutes. Take it off the heat and add 3 leaves mint, 1/2 t. fennel seed, and 1/4 t. marshmallow root. Place the water in a thermos. Sip it throughout the day at a warm but not hot temperature. (Marshmallow root tincture can be found at link below)

Pitta Balancing Water:

Boil two quarts of water for 2 minutes. Take it off the heat and add 1/4 t. fennel seed, 2 rose buds, and 1 clove. Store it hot inside a thermos, but before drinking pour it into a cup and let it cool to room temperature in summer. In winter, it can be slightly warmer.

Kapha Balancing Water:

Boil two quarts of water for 5 minutes. Take it off the heat and add 3 holy basil leaves, two thin slices of fresh ginger, 1/4 t. of cumin, 1/2 t. of fennel. Place the water and spices in a thermos, and sip the water at a hot or warm temperature throughout the day.

Hot weather Water for all doshas:

Cucumber Water:

Cooling and hydrating for summer, especially good for busy New Yorkers.

Clean thoroughly with soap and water, slice into paper thin slices and place about 3 - 4 " (approx 1/2 cucumber) in the bottom of a pitcher, fill with 1 1/2 quarts of clear water and let it refrigerate for 1/2 hours before drinking. You can eat the cucumber once the water is gone, this will last up to 5 days in the fridge.

Aloe Water:

Very detoxing hydrating drink.

Buy one fresh aloe leaf. Wash completely. Carefully slice the long way from base to tip. Scrape the gel with the side of a spoon into a blender. Add the juice of 3 lemons and blend until smooth. Store this in your fridge and add 1 Tbsp per liter of drinking water, keeps a few days but best within 3 days.

And how much water do I need?

This all depends on your age, activity, the weather and your constitution or dosha type. The general amount is 2 quarts per day, more or less depending on who you are and what you're doing and where that is. You'd be amazed at how much water can do for you, so try a new way with one of these recipes this season.

Fennel Seeds: balance the stomach and the intestines

2010-04-17T06:29:00.000-07:00

People either smile or frown when asked if they like that black licorice/anise/fennel taste. Perhaps knowing what fennel can do for your stomach will help brighten your impression of this amazing spice.

In India, a teaspoon of fennel seeds (sauf) is often chewed after meals to settle the taste buds and to aid digestion. It also is a natural breath freshener, neutralizing your digestion from the mouth, down into the stomach and later on in your intestines. Fennel helps with occasional and chronic experiences of gas, cramps and indigestion, setting you free from "oh, that was a bad combination" or "i knew that smelled funny but I ate it anyway!"

Nutritionally fennel seeds are very rich in minerals including magnesium. They also contain a compound called anethol which minimizes spasms in smooth muscles such as those in the intestinal tract. These "spasms" are what feel like bloating, cramping and poor assimilation of foods. Anethol provides a similar type of calm that you're used to hearing about with ginger, cardamom and turmeric, though these ingredients have their own compounds.

For those of you familiar with ayurvedic medicine, fennel seeds soothe the body and mind aspects of pitta, helping balance digestive fire but also bring a sense of calm and peace, that "what a great meal that was" feeling. Fennel also helps apana vata, a subdosha of vata responsible for improving downward flow, which is digestion, elimination and for women the hormonal system.

Recipe:

Start with a tsp or small handful directly after any meal, try it after each meal if you have existing health concerns. The most popular simple recipe is roasted fennel:

Ingredients:

50% raw fennel seeds

50% baked fennel seeds

Preparation:

Spread 5 oz. of fennel seeds in a thin layer on a cookie sheet. Cook at 350 degrees for about 20 minutes, or u
ntil color turns slightly brown. Mix with equal amount of raw fennel seeds. Seal in an airtight container an
d store away from direct sunlight.

C
omments: Use the
freshest fennel possible. Always store in an airtight container. Do not refrigerate.

Spring to Summer Drink

2010-03-30T13:15:00.000-07:00

As the Spring begins to settle in, help your body detox and rehydrate with Barley Tea.

In Japanese culture it's called Mugicha (moo-gi chah), in Korean culture, bori cha. In the states it's often in that bag of "herbal coffee" on the bottom shelf near all the teas. Roasted barley tea is made from toasted barley kernels and contains no actual tea leaves, but is a wonderful addition to your day as the weather turns warm.

A few notes on the benefits of Roasted Barley Tea:

A slight diuretic, helping to balance concerns with water retention.
It's naturally caffeine free with a nutty flavor, making a great substitute or transition away from coffee that can then also be enjoyed at night.
The chemical compound alkylpyrazine is known to help blood flow better, benefiting high cholesterol.
In Ayurvedic medicine, roasted barley has "heating and drying" components, it won't make you feel hot per say, but will help the body to burn through stored stagnant matter and improve digestion and regulate morning eliminations.
Barley does contain gluten, though in very small amounts, so take care if you have gluten concerns.

How to make Roasted Barley Tea:

Bring to a boil a few tablespoons of roasted barley which is found commonly in asian stores or follow the directions on great brands like Teeccino (see Amazon link below) which comes in a variety of coffee compassionate flavor blends where the barley is combined with vanilla, almonds, dates and figs.

Gentle Sprind Detox with Triphala Herbs

2010-03-18T13:31:00.000-07:00

Embrace the season with a gentle "Spring Cleaning" for your digestive organs with Triphala.

Indian medicine tells us that a vast majority of diseases begin with stagnation in the digestive system. And during the winter, our bodies the ever devoted microcosm of the seasons becomes slow thick and sluggish: we tend to eat more, stay indoors and slow down. As Spring arrives, the thick and cold begins to melt in both the season and in our bodies and it's important to encourage a smooth transition in order to avoid Spring related colds and allergies and to help us to better enjoy this time.

One of the most popular and effective herbs in ayurvedic medicine is triphala which means "three fruits". Nutritionally these fruits contain high levels of vitamin C, B-vitamins and linoleic oil and when combined together in triphala powder they're known to regulate the system from the inside out.

Here are some main benefits to triphala:

Antioxidants within the fruits prevent free radical formation and delay signs of aging.
Regulates peristalsis, the proper passage of food from one organ to the next and easily out.
Reduces plaque formation in the arteries, reducing heart related health problems.
Balances cholesterol levels by reducing the formation of low density lipoproteins (LDL or "bad" cholesterol).
Improves vision (yes, believe me it's true, I've noticed this myself) by increasing blood flow and nourishing the muscles of the eye, especially effective for minor near-sightedness.
Gentle laxative properties, more so that it helps to regulate the bowels, but is particularly effective in chronic and passing episodes of constipation.

How to take Triphala:

Start with 1-2 capsules or if you find the loose powder (called churna), take 1 tsp in a bit of water. It's safe to take triphala daily for 6 months, then let the body rest for 3-4 weeks and then resume if needed. Triphala can be found in indian health stores and widely online.

For constipation: Take triphala at night just before bed

For general colon cleansing/liver toning: Take triphala in the morning.

Sweet Healthy Cookies for late winter

2010-02-02T06:32:00.000-08:00

Late winter is the perfect time for nourishing foods that help us to feel warm, but is also a good time to start gently preparing the body for Spring.

This super easy recipe includes oats and tahini, both of which are calming and comforting (tahini contains triptophan), but are also slightly drying and energizing, which helps to balance out the sluggishness of Kapha in winter. The vanilla, cinnamon, nutmeg and natural sweeteners help to improve mood by balancing Pitta which can feel down in these last days of mittens and darkness. As a whole, these nourishing treats are both soothing and energizing to strengthen mood, digestion and help get you over the hump into warmer weather.

Tahini Oatmeal Cookies

Ingredients ( 1 doz)

2 cups “old fashioned” rolled oats
¼ tsp sea salt
¼ cup tahini paste
½ cup barley malt (or brown rice syrup)
½ cup maple syrup
1 ¼ tsp vanilla extract
3 Tablespoons water
3 cup nuts, chips, dried fruit of choice

Preheat oven to 350. Put rest of ingredients in large bowl and blend well. Stir in nuts seeds or chips. Let cookie batter rest 1/2 hour. Lightly oil cookie sheet with oil. Spoon cookies onto sheet and shape into 2 inch rounds. Bake for 25-30 minutes until golden brown. Do not overbake! Transfer to wire cooling rack and cool. They are done cooling when the center becomes firm. Makes 1 dozen cookies.

Detox with Herbal Water

2010-01-27T07:26:00.000-08:00

When you're feeling chilled, run down, or getting over a lingering cold or late night, replenish and restore with herbal water.

In Indian nutrition it's best to drink water either room temperature or warm to maximize your digestion and improve assimilation. By adding medicinal spices and herbs to your drinking water, you take this benefit a step further. Each of the ingredients below will bring a gentle heat to your core, igniting digestion and encouraging better elimination while hydrating you from inside out.

Please note that the ingredients below are a basic recipe and a different combination of spices and herbs may be best for your particular constitution, ask your ayurvedic health consultant about this.

Herbal Water

2 quarts water
1/2 inch of fresh ginger root sliced thin
3-4 whole cloves
2-3 whole cardamom pods cracked open with a knife

Bring everything to a boil, once this has boiled for 5 minutes, let it simmer for 10 minutes, allowing the ingredients to homogenize. Then sip this water throughout the day either warm or room temperature.

Or for a more energizing herbal water that also improves your digestion and clarity of mind, try this blend:

Cumin Energy Water

1 quart water
1/4 tsp. whole cumin
1/3 tsp. whole fennel
2 pinches of licorice

Boil the water first. Place it in a thermos and add the spices. Sip the water throughout the day to improve digestion and increase your energy. If you are a Pitta constitutional type, you may want to let the water cool to room temperature before drinking.

Nourishing Winter Breakfast Recipe

2010-01-03T09:58:00.000-08:00

This below recipe comes from www.joyfulbelly.com a wonderful site for tips, recipes and information on living an ayurvedic lifestyle.

Cinnamon Oatmeal with Almonds & Milk
Servings: 1Prep Time: 10 minutesCook Time: 10 minutes

Warm, rustic, and nourishing, this oatmeal sticks to your ribs.

Most Americans who eat their morning cereal with cold milk would be shocked to discover that milk with grains is generally a bad food combination. The milk curdles almost instantly in the stomach forming a greasy, indigestible coating over the cereal grains. When cooked together, however, the mixture becomes homogeneous and more digestible. In the winter, thin, deficient people have trouble keeping warm. Their naturally high metabolism burns off any stored energy. In Ayurveda, recipes that stick to the ribs build ojas, which is well-formed, well-nourished tissue. Proteins are an important part of the alchemy in Oatmeal with Milk and Almonds. They build stamina and ojas. Oats are an ideal breakfast grain because it is easier to digest than wheat or corn. Milk is heavy for digestion. Two powerful herbs, cinnamon and cardamom, are combined with the milk to make it lighter and less mucus forming. We chose almonds to supply proteins because they are also sattvic, helping to create a spiritual state of mind. An ancient Ayurvedic text called 'Ashtanga Hrdayam' recommends hot cereals with milk. Hot cereals with milk 'oleate' the body, making it soft and supple. A mixture of fats and carbohydrates, hot cereals with milk sweeten the blood, making it more dense. Sweet blood helps coat dry membranes with mucus, lubricating the nasal passages, lungs, and digestive tract including the colon.

Ingredients:
1 tsp ghee
1 cup milk (or almond, rice, hazelnut milk as an alternative)
1/4 tsp cinnamon

1 tsp Maple Syrup (or agave nectar)
1/4 tsp cardamom powder (or 2 cracked whole pods)
2 tbsp crushed almonds (can be crushed or blanched)
1/3 cup oatmeal

Preparation:

Soak the almonds overnight and peel them in the morning. Blend in a coffee grinder with oatmeal. Place oatmeal mix and remaining ingredients from the list above in a pot with double or triple the quantity in water (depending upon level of dryness in the body). For easy stirring and to avoid lumps use room temperature water or a potato masher. Bring to a boil stirring constantly. Lower heat to a simmer and cook until soft. Garnish with a pinch of cinnamon.

Boost Immunity and Digestion with Spices

2009-11-19T06:23:00.001-08:00

In traditional Indian medicine, spices are as much about flavor and enjoyment as they are therapeutic and medicinal. Each spice carries it's own abilities to change the body's chemistry, to heat or to cool, to increase digestive juices or to keep digestion steady, even to rebalance the flora and protective lining of the stomach and intestines vital to digesting any food.

In this upcoming season of sneezes, coughs and groggy mornings, help yourself stay on top by making the following spice mix and having this with your dinner grain or vegetable. Make the choice to stay healthy and appreciate each bite:

Immunity Spice Mix*

6 parts turmeric
3 parts ground cumin
3 parts ground coriander
6 parts ground fennel
1 part powdered, dry ginger
1 part ground black pepper
1/4 part ground cinnamon

Directions:

Mix the spices together well.
Heat one teaspoon of the spice mixture in one tablespoon of ghee, using medium-high heat, until the mixture releases an aroma. Remove from the heat immediately so it won't burn.
Add this spiced ghee to cooked rice, vegetables, or other foods.

*From The Answer to Cancer by Hari Sharma, M.D. and James Meade, Ph.D.

Holiday Gravy that IMPROVES digestion!!!

2009-11-11T15:24:00.000-08:00

Yes, you read correctly! We all know that the holidays come with an endless parade of tempting treats filled with all the things we know we shouldn't, really really shouldn't but maybe just this once, and then why not seconds? And we all know it only gets better the second day, or maybe that's just me! But there is hope.

Raw Apple Cider Vinegar has a host of health improving qualities:

improves digestion
lowers cholesterol
lowers blood pressure
reduces reflux
relieves gas and regulates bowels
increases energy

Try having 1 tsp of raw apple cider vinegar in warm water first thing in the morning to balance yesterday's meal, but to also prepare your stomach and immune system for all the fluctuations that holiday eating can bring.

And as a final support, try this tasty apple cider vinegar recipe to the very meal itself:

Cider Gravy

· 4 cups turkey stock or reduced-sodium chicken broth

· 3 tablespoons all-purpose flour (or chickpea flour)

· 1 1/4 cups apple cider

· 2 tablespoons cider vinegar

· 1/4 teaspoon salt

· Freshly ground pepper, to taste

Whisk 1/2 cup turkey stock (or chicken broth) and flour in a small bowl until smooth; set aside.
Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes.
Add the remaining 3 1/2 cups stock (or broth). Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.
Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.

Allspice Helps Ease Transition into Fall

2009-09-10T12:00:00.000-07:00

Allspice can help ease the body, mind and spirit from Summer to Fall

As many of us reluctantly put away the summer and gear up for fall, it's common to feel quiet, sluggish, anxious or even sad as we're all in a period of transition during September: going back to school, back to work, back to long sleeves and pants. And sometimes this transition is not an easy one. But the benefits of allspice can help.

What is Allspice?

No, it's not a mixture of spices, it's in fact the dried berry from a Jamaican pepper tree also known as the pimento tree. It has a flavor similar to cloves, cinnamon and nutmeg and is used in many traditional Carribean and Latin recipes. But the secret is that allspice also helps to improve digestion and regulate hunger in addition to balance and improve your moods, all key ideas in this season of change.

How to use allspice?

It can be found in full dried berries about the size of peppercorns which you can add to your pepper mill (1 part allspice berries to 3 parts peppercorns) to add depth to your dishes.

Powdered allspice can be added anywhere you'd normally use cinnamon or cloves: try it added to cider or spiced tea. Boil milk with allspice and sweeten for a soothing bedtime drink.

Or for a fall recipe try this spread which can be eaten on crackers or on toast, the best time is late afternoon between 3:00 and 6:00pm to stabilize mood. Each ingredient helps to regulate mood, improve digestion and ease the body mind and spirit into the coming months:

Apple Butter with Allspice Spread

Ingredients:

2 cups unsweetened applesauce
1 cored and peeled granny smith apple, chopped coursely
1/2 cup succanat
1 teaspoon cinnamon
1/4 teaspoon allspice
Pinch ginger
Pinch cloves

Preparation:
In a saucepan, combine all ingredients. Bring to a boil. Reduce the heat and simmer for 1 hour. Cool. Refrigerate any leftovers.

Yield: 2-1/2 cups

2009-08-28T13:54:00.000-07:00

Prevent Mesothelioma with Yoga and Nutrition

This post is in conjunction with friends of mine who works to better educate people on Mesothelioma. More direct information can be found at: www.Asbestos.com

What is Mesothelioma?

Mesothelioma is a type of cancer that affects the mesothelial cells that make up the lining of the lungs, heart a

nd abdomen. The primary cause of mesothelioma is exposure to a naturally occurring mineral known as asbestos. It is often difficult to treat this type of cancer as it has an unusually long latency period. Symptoms can take anywhere from 20 to 50 years to become noticeable. By the time a diagnosis is made, the cancer is typically in advanced stages.  The conventional treatments for mesothelioma are not that much different from most other types of cancer. Chemotherapy, surgery and radiation therapy are all commonly used in mesothelioma treatment.

Nutrition and Mesothelioma

According to the National Cancer Institute, about 35 percent of all cancer diagnoses can be linked to poor nutrition. Although malignant mesothelioma is not a type of cancer that can be prevented by healthy eating, improving nutritional intake can improve chances of survival as well as alleviate painful disease symptoms and unwanted treatment side effects.

Here are a few tips:

Dry grain products like crackers and toast can help calm the upset stomach, reflux and nausea common with cancer treatment. 
Low white blood cell count, which increases the chance of contracting infections is another common effect of cancer treatment. To avoid this side effect, it is most important to avoid bacteria, which is common in foods that are damaged or not prepared well. Avoid buffets when eating out, wash your hands before preparing meals, avoid raw meats and fish (like sushi), and throw away any foods that are bruised or damaged.  
Fruits and vegetables are also vital in fighting cancer. Many berries contain cancer-fighting phytonutrients like ellagic acid and resveratrol . Berries contain a whole host of other important nutrients, including plenty of fiber and vitamin C. In fact, just one cup of strawberries has the same amount of vitamin C as one cup of orange juice, and all berries are great sources of this anti-oxidant and immune-strengthening vitamin. Dark leafy green vegetables like kale and bok choy can also provide a lot of these same benefits.

Yoga and Mesothelioma

In addition to improving nutrition, some mesothelioma patients have found yoga to be particularly helpful in their fight against cancer.

There are a variety of health benefits associated with yoga for the cancer patient:

Yoga's gentle meditative poses calm the central nervous system, which can help lower blood pressure, reduce stress, improve coordination and flexibility, and improve quality of sleep. 
Mesothelioma patients suffering from fatigue and muscle soreness can also benefit from a gentle yoga practice that can energize and restore the body.

All of these benefits can help strengthen the body, allowing to better fight the cancer. Those suffering from a chronic or acute illness who would like to start a yoga practice as a form of alternative therapy should take the time to discuss the situation with a physician.

Ghee: One of the best "Good Fats"

2009-08-26T06:06:00.000-07:00

Ghee (aka clarified butter) is one of the healthiest foods to balance weight, mood, digestion and chronic ailments of all kinds in ayurvedic medicine.

You'll find it in your natural stores, but you can save 50% by making it yourself. For a great local retailer in the NY-NJ-CT area, try www.pureindianfoods.com for very high quality ghee.

Health Benefits of Ghee:

Aids weight loss (Stimulates digestive fire)
Promotes longevity. (Assists absorption of vital nutrients)
Enhances glow and beauty to skin and hair. (Add to meals for 2 wks to a month to see results)
Improves taste and flavor of food...dramatically. (Drizzle up to a tsp over finished dishes for best flavor and minimal calories)

How to make Ghee for yourself:

Place one pound of butter (unsalted) in a good sized pan, with a good heavy base. Heat gently until butter melts, then turn heat up to medium.
Once it starts boiling turn down to a low heat again. Let it simmer away gently. It will foam and splutter. This is just the butter giving off the liquids, as it turns itself into the magical ghee!
Do not cover the pot or you will interfere with this process.
Stir from time to time. After 10-15 minutes it should start to smell 'popcorny' and turn a rich golden shade.
Skim off any foam from the top (this is the portion of butter that causes most stomach problems). When mixture has cooled slightly, pour it into a jar through a piece of cheesecloth and secure with an airtight top. There will be some solids at the bottom of the pan which you can discard.

Ghee has a very long shelf life. Traditionally it is not kept in the fridge, but do so if you prefer. It will easily keep for a few months.

However, once the jar is opened make sure you always use a clean dry spoon to extract the contents or you will easily contaminate it.

Natural Cures for Bug Bites

2009-07-30T09:33:00.000-07:00

Some natural prevention and cures for summer bug bites:

1) Prevent bug bites by applying lavender oil or tea tree oil to yourself, you can also use citronella oil, all of which can be found in most natural stores, though if you're with someone that you want to be hugging and sitting close to, opt for lavender oil

2)After the bug has bitten you, treat it as soon as possible for the best results.

Within a few hours of the bite: clean the area with cool water and soap, apply witch hazel or rubbing alcohol and a dab of lavendar oil. If it's a major bite from a spider or bee (once the stinger has been safely removed of course), get some meat tenderizer (at most stores in the spice section) and make sure that the label includes "papayin", this enzyme from papaya draws the toxins up and out of the skin. Apply with a little water in paste form and cover with a warm towel. Repeat as needed every few hours until pain and swelling subside

The next day: if it's really itchy and red and swollen, get some epsom salts (with all the bath products in the store), apply as you would the meat tenderizer by making a paste of it with a bit of water, putting directly on the wound and covering with a very warm wet washcloth. If it's a big bite, use a hot water bottle and stay put for 20 minutes. Repeat 2 - 3 times per day until symptoms cease

A few days later: it's still bothering you? ok, try the methods above and then also get some calendula cream from a natural store, often with the homeopathic herbs. If it's particularly swollen and sore, arnica gel can help too.

Sleep Better

2009-07-09T08:20:00.000-07:00

When your mind feels swamped with, "tomorrow i need to....why haven't i already...oh! I forgot about that..." Try these 3 rituals to quiet the mind and get better sleep.

1) 30 Minutes before bed:

Turn off the TV. Believe it or not, it's not relaxing and is actually stimulating your nervous system without asking you first. Think about the last scary movie scene you saw, notice that

your heart started beating faster, maybe your muscles were tense and you were just sitting there knoshing on overpriced popcorn? Yeah, that's not relaxing.

2) Relaxing bedtime smoothie

In a saucepan bring the following to a boil:

1/2 cup milk of choice (milk, rice milk, hemp milk, etc)

1/2 cup water

1 tsp protein powder of choice

2 whole cardamom pods cracked with a knife

1/2 tsp garam masala powder

1/2 tsp cinnamon

1/2 tsp nutmeg

After it boils, let it simmer 5 minutes, then add a tsp of your favorite sweetener like honey or agave nectar. You can also add a tiny bit of flaxseed oil or ghee if you have it (1/4 tsp)

This recipe calms the mind and soothes Pitta, the dosha that has trouble falling asleep due to rushing brain activity and general "busy people" thoughts. There's a balanced combination of sweetness, protein, fat and if you're using hemp/almond/nut milk and flaxseed oil, you'll get omegas too. All the spices are calming, centering and relaxing to improve digestion and release tension

3) in bed yoga

Try this pose for 3 - 5 minutes after your bedtime smoothie has

settled (usually about 15 minutes).

You'll need: 3 - 4 pillows.

Lay the first pillow lengthwise so it will line up with your spine. Lay back on the pillow with your head and low back supported by the end of the pillow and your hips on the mattress.

Bring the soles of your feet together, making a diamond shape with your legs, let your knees flop out to the sides and place a pillow beneath each knee for support (each person will require a different height of pillow support here, make sure you're not using any muscle effort but you can still feel a gentle stretch in the groin area).

You do not need a strap as you'll see in the picture above, just relax into this posture, opening the chest by rolling the sholder blades together and down the back, allow your hands to be face up.

This routine, all together 20 - 25 minutes or more has sent a number of my clients to better sleep and therefore more productive days. Try it for yourself and see!

Simple Ways to Detox for Busy People

2009-06-24T18:37:00.000-07:00

There are a million ways to detox, but when you can't slip away to a resort or spend hours preparing organic meals, add these 2 simple activities to your life and feel better immediately.

Both products can be found in most drugstores or health stores.

1) TONGUE BRUSHING

Twice a day from the root of the tongue (not too far back of course) towards the tip. Do it after you've brushed your teeth. The white stuff that comes off is plaque, but also what's called "ama" in traditional Indian medicine. Ama is the toxic residue of bad food, sleep, stress, medications etc being released from the body. Removing this helps the body to detox more efficiently and quickly from a variety of health concerns like: halitosis, indigestion, mucous congestion and more.

2) BODY BRUSHING

The lymphatic system, a subtle network of channels that lie beneath our skin help to move normal detox elements (old food, old blood, waste products) through our body, but it is also the place where our immune system gets it's strength. Body brushing in the morning will take you 3 - 5 minutes but can keep you from getting that cold that's going around, reduce cellulite by increasing bloodflow and helps the skin to exfoliate.

Here's how to brush the body correctly:

Start from the bottom and work up: Start from the right foot, the calf, thigh, buttocks. Repeat on the left side.

Then do clockwise circles on the stomach.

Then start on the outside of the right arm, brushing from the finger tips to the shoulder, don't forget the armpit where many lymph nodes are found. Repeat on the left side.

To finish, brush up the back from the base of the spine to the shoulders and up the back of the neck, then brush down the chest stopping near the heart.

Simple Yoga Poses for Complicated Problems

2009-06-17T12:07:00.000-07:00

Pawanmuktasanas, a series of traditional yoga postures have been used for centuries to relieve chronic health problems like arthritis, chronic sports injuries, digestion issues, and much more.

Pawan: Air Mukta: removal Asana: posture

These postures are in part named for the hindu wind god, it's a chance to move the stuck "wind" or "air" from your joints.

Try this basic sequence in the morning, during the day or at night to find relief and open your body to yoga and other physical movements. With a little patience and diligence you'll soon fall in love with the benefits of this simple practice:

For each exercise inhale when moving towards the body, exhale away from the body.

1. Above the body is in "starting pose". Flex just the toes forward and back, x 5 (Pause, breathe one full deep breath with eyes closed after EACH exercise)

2. From starting pose: Ankle rotation clockwise and anticlockwise, x5. keep heels and toes touching.

3. From starting pose, Kneecap contractions: shrug knees tightly, pressing backs of knees into mat so much so that the ankles naturally raise up, x5

4. Knee crank/rotation: interlace fingers behind thigh, inhale leg up straight, exhhale down, x5 then circles x5 and counter clockwise circles x5

5. Hold the ankle as shown, start on right leg first. Inhale up, exhale down, x5

6. Butterfly: Inhale up, exhale down, x5, then hold down and arch gently forward, 5 breaths.

7. Tiger finger clenching sit in starting pose, arms out parallel to floor, shoulder distance apart. inhale fingers outstretched wide, exhale and bend knuckles in, x5

8. Wrist bend. Arms are parallel to floor, shoulder distance apart. inhale back, exhale extend forward, x5

9. Wrist rotation, do x5 clockwise and x5 counterclockwise. both wrists can be done at the same time.

10. Elbow stretches. (no pic) With arms outstretched and parallel to ground (like for 7-9) make fists and pretend you're doing bicep curls. inhale up, exhale down, x5

11. shoulder rotation. Inhale forward and up, exhale back and down x5, then reverse, inhale back and up, exhale forward and down x5 always touching shoulders w/ hands

12. neck circles (no pic) gentle neck circles x5 clockwise, x5counter clockwise.

Miracle Salad

2009-06-14T19:02:00.000-07:00

Ugh! I ate too much/ate the wrong things/have indigestion/feel gassy!!!!

A simple fix to the occasionally off tummy caused by a variety of mealtime experiences including a strange combination of foods from a sunny day picnic, a late night out with alcohol and cheap diner food or even just monthly gassiness or eating too much of something you know always gives you gas, try this simple medicinal salad at your next meal:

MEDICINAL SALAD

4 cups of washed mixed greens or lettuce (this looks like a lot, but you'll love it)

Enough raw apple cider vinegar or fresh lemon juice to coat the clean dried leaves (about 2-3 tbsp)

1 tsp olive or flaxseed oil

a tiny bit of salt and fresh pepper

top with cilantro/parsley and or cucumber if you have it

This is a recipe for one. Stay away from tomatos, carrots, olives or any other normal salad topping. Have this at your next meal following the unhappy meal that caused the upset.

How's it work?

The greens and raw vinegar/lemon juice act as alkalizing brooms through your system, helping the body to process that funny meal with ease.

What's it do?

It will relieve bloating, gas, slight reflux and sluggishness. Don't be afraid to have this late at night after your meal in question to get a better night's rest or as an appetizer for the next meal you're hungry for.

Balance Your Thyroid and Balance You

2009-06-03T17:57:00.000-07:00

Sleep, Weight, Hormones and Nutrition: All the things your Thyroid Does

Did you know that your thyroid and parathyroid, located in the base of the throat is responsible for a number of important bodily functions including: balancing your weight, regulating your sleep and absorbing key nutrients like calcium?

It's true! We're so concerned in our culture about the size and shape of our hips, waists and more, but we need to take a closer look at the pit of our lower throat, because that's where the thyroid is located. The thyroid requires iodine to function normally, and the best way to supply this nutrient is NOT through iodized table salt, but through a natural source: Sea Kelp.

Kelp is a seaweed naturally rich in minerals like calcium and iron, but also iodine. It is used in many Japanese and Macrobiotic recipes. The good thing about taking kelp is that the nutrients will balance your thyroid, but will not overload the system like taking an artificial source of these supplements could.

You can find sea kelp supplements in any health store, I suggest you take a 650mg tablet once or twice a day with a meal for a month, careful not to take too much and see if you notice any changes.

Why do we binge eat?

2009-05-27T19:27:00.000-07:00

Over eating and emotional eating is just another sign that you are in fact human.

You'll see a lot of articles about how to fight the occasional eat-fest, in fact I dare you to find one woman's or man's magazine near the holidays and at the beginning of summer that doesn't address this issue.

In these magazines, and even on weight loss forums all over the net, you'll see suggestions with how to beat it: eat this food, don't eat that food. Go for a walk, take a bath. But let's be honest, if these things worked, we'd all be prunes from taking all of those bubble baths and ben and jerry's would be out of business....well, okay, they'd have to at least sell the summer home in Buenos Aires.

So here's some more practical advice on discovering your reasons for binging and how to heal from them:

There are only 2 possibilities for eating past hunger:

1) you're not getting enough nutrients from the foods you eat.

If this is true, your cravings will be for very particular food groups and will often come with other health problems like light headedness, cranky moodswings, headaches, muscle cramps, etc.

For example, someone that does not get enough protein or is getting too much protein will crave sugary foods because both proteins and sugars will show up in your blood sugar insulin levels, keeping the right amount of proteins in your diet will keep sugar cravings at bay. If this is you, you may feel fatigued in your workouts, have irregular periods or feel sluggish.

People on over restrictive diets low on calories will crave carbohydrates and sugars because these are the sources more quickly turned into energy in the body.
If you know that you're not eating well or are on a ___diet (fill the blank in with any one food item and you KNOW it's a bad idea), this could be your reason. Do you feel hungry constantly, do you have trouble sleeping? These could be signs of imbalanced carbohydrates in your diet.

2)you're not getting enough emotional outlets in your life.

Look, we're emotional beings. We eat for hunger, yes, but we also eat because we're stressed, tired, lonely, bored, celebrating. And we're not the only ones. I've watched my cat eat until she puked (and then eat the puke, and then puke the puked food and eat it again) because she was lonely, so why should we expect more from ourselves? Okay, fine, don't eat what you've puked.

If you know this is why you over eat, I ask you to think of one question: What feeling am I seeking when I eat too much?

This one question will get you a lot more than you may think. If you eat until you feel happy, what happened today or earlier that made you UNhappy? If you eat until you feel calm, what made you irritated? Generally, emotional eating form their own kind of food groups:

Crunchy salty foods = aggravation, irritation.

Sweet, soft doughy,creamy foods = sadness, need for consolation.

Soft, salty foods = boredom, loneliness.

Fatty, fried foods = feeling spacy, ungrounded, unsure.

Now of course there's no science book that's going to break down these parallels in what you eat, when and why. You could be ready to punch your boss in the face and reach for ice cream, not chips, but hey, don't you want someone to console you after you punch him?

In the end, if you can start with knowing why YOU eat too much, that's more than half the battle.

So I'm not saying the next time you go shopping to distract yourself from the Dorito aisle because it's "bad", but just think, what do I want to feel after I eat this? and see if that changes anything.

Nature's Hydroxycut...revealed...in a flower!

2009-05-19T16:13:00.000-07:00

Yes you read it right, hydroxycitric acid (HCA, or "hydroxycut" used in many diet formulas that are otherwise dangerous to the body, bad bad bad) has a natural safe original source:

the Hibiscus Flower!

Hydroxycitric acid (HCA) is effective in weightloss because it helps to stop the conversion of carbs in food to body fat. It fights appetite and encourages weight loss not by increasing your energy, but by limiting how much we convert the carbs we eat. HCA is not a good idea on low carb dieting (which is a crap idea anyhow) but it does help weight loss when used with a healthy program of general calorie restriction reducing consumption of carbs, protein, and fats equally.

Hibiscus tea affects how we absorb fats and carbohydrates because it contains phaseolamin, a powerful enzyme inhibitor that blocks amylase, the enzyme responsible for breaking down fats and carbohydrates. This enzyme inhibitor acts in the same way as the drugstore-pill versions, but remains in its natural, unadulterated form and is much safer and more beneficial for the body than laboratory-produced concoctions. (This can be said for almost all things, if it comes in nature, why make it in a lab?) By the way, the same form of amylase inhibitors is present in kidney beans and other hard-to-digest legumes, so eat your beans! ;-)

In addition to blocking the absorption of sugars, this traditional tea has cleansing and anti-bloating properties, helping the body rid of excess fluids and therefore further contributing to weight loss, especially in premenstrual and menopausal women. It's especially good for women as it balances our Yin (female) and Yang (male) energies when our hormones are changing.

Hibiscus tea is caffeine-free and has a high vitamin C content, it has a bright red color and a tart cranberry-like flavor, it's like natures Kool-aide but way way better for you. Hibiscus tea is also known to lower cholesterol and blood pressure. In folk medicine, they are used to prevent and treat heart and liver diseases. I dare you to get those benefits out of a crappy diet pill or kiddie drink!

You can find dried loose flowers in most nature stores, and some brands even market hibiscus tea bags. It's inexpensive (no more than $20 per pound here in NY, and a full pound will last eaons) and can also be added to loose green or black tea for an added flavor.

HOW TO MAKE IT:

Steep 3-4 dried flowers in about 16oz of freshly boiled water for 5 minutes. It's so great in the summer as a refreshing afternoon drink, but to use it medicinally for cholesterol or weight loss management, I suggest you have 3 cups a day, 1 hour after each meal.

Cardamom and why it's amazing

2009-05-12T17:48:00.000-07:00

Did you know that Cardamom, that secret spice in many Indian and Mediterranean dishes is nature's Ricola and Pepto bismal all in one?

Ever taste the earthy vanilla undertones in Chai or that gloopy Indian milk dessert and wonder what that special flavor is? Most likely it's cardamom. In the traditional Indian medicine, Ayurveda,

cardamom seeds are also used as lozenges to suck on after meals to help digestion. I've tried it, its a little minty, sorty like licorice but pleasant.

Indian medicine says that the acid from teas and coffee and spicy foods irritate the intestines, leading to an increase of gassy gassiness that make the other foods we eat (namely milk, cheese, wheat) more difficult to digest. Cardamom in your diet can help the body to better digest all the other possibly irritating foods we eat because they are natural carminatives which reduce gas. I recently learned that the word "carminative" comes from the latin word that means to "card" as in carding wool...so it helps to remove gas from the intestinal wall as you would remove knots from wool. See, didn't you always want to know that? ;-)

Cardamom is also used in the Middle east as an additional flavor to ground coffee, making coffee brewed with these little pods less acidic on the body and actually helps regulate how we absorb the caffeine. You'll still get the buzz without the possible gas or irritated stomach. And besides, it can make any coffee, especially bargain brand coffee taste like something that rhymes with Barbucks.

If you want to try it out, buy the bottled powder stuff and use it with cinnamon...over toast, oatmeal, in a cookie recipe, even in tea with milk and cheat your way to better digestion.

Best Benefits of Cardamom:

Detox the body of caffeine
Cleanses kidneys and bladder
Stimulates digestion and reduces gas
Improves circulation to lungs, helping asthma and bronchitis
Cures bad breath, even the official "halitosis" bad breath

No more cold sores

2009-05-04T18:39:00.000-07:00

Yup, cold sores.

One of the best euphemisms ever for the "gift that keeps on giving" if you ask me. But! Cold sores are just as easy to prevent and heal in a natural way as they are to freak out about!

One of the easiest ways to treat an existing breakout:

Avoid acidic situations: spicy foods, tomato products, hardcore toothpaste/mouthwash, coffee, alcohol, processed sugars. Now I'm not saying to stay away from these forever, but just as you're healing.

Rub a raisin in your mouth: at the end of your day, after brushing your teeth gently, rinse your mouth completely with warm sea salt water (1/2 tsp per 80z). Then rub a raisin around in your fingers until it's soft. Now split the raisin and apply the open side to the sore for 15-20 minutes. This can be repeated for 2-3 nights until it's gone.

This is of course easiest on a cold sore that's on the inside of the mouth, but you can apply a bit of the raisin mush to a band-aid or use like a lip balm for an external sore. I know I know, NOT the hottest look, but please, you're embarrassed already, why not? ;-)

Raisins have a high iron and potassium content which balances out the acidic environment that cold sores love.

Preventing more breakouts:

Discover L-lysine:

The amino acid l-lysine, one of the key essential amino acids (meaning we have to get it from our diet) to fight, minimize and prevent viral herpes (sorry, that's the real name for cold sores!) is a nutrient you can easily find in supplement form. It also comes naturally in foods, but brewer's yeast is a unique food with a high lysine content. (sorta like vegan powdered cheese...sorta)

If you're taking the supplement form, make sure to take at least 1250mg per day when you feel it coming on, and then back down to lower levels once you've been breakout free for a while. Also remember to consume plenty of Vitamin C, Zinc and Bioflavinoids (from a good multi-vitamin or better from dark leafy veggies) when taking this supplement to support it's benefits.

Yoga and Nutrition Programs

2009-05-04T15:09:00.000-07:00

Let's be honest. What's the best part of personal therapy sessions of any kind: psychotherapy, physical therapy, nutrition therapy, personal training? It's the personalized attention. Great.

And what's the worst part? How do you know when you're done?!?!

When you enter the counselor-client relationship from either side, it can be hard to gauge your progress and then comes the inevitable fade-out that sometimes can start to feel like the end of your last relationship (the phone calls become less frequent, your schedule seems more filled with more important things to do than to get together...)

So I've decided to come up with a focused, 3 month program for nutrition counseling and yoga therapy counseling where the practitioner (me!) and client (you and your amazing friends) choose a focal point for therapy.

We decide to focus both of our efforts on helping your chosen specific range of concerns and can track it's progress consistently and easily. And then once the 3 months is over, we can continue our sessions, or end it feeling confident that we've made some serious changes for good, and no one feels dumped! ;-)

Check it out:

Our initial consultation:

In this 60 minute session, we will discuss which goals you'd like to reach over the next 3 months. You will fill out a brief health history form (takes 10 minutes) and we'll talk about how to get you there taking into consideration the lifestyle that you already lead. After this first meeting, I then will create a detailed and personally tailored program that blends a variety of traditional healing methods from Eastern and Western culture. I will map out your progress plan in 2 week segments that will give consistent and steady results.

Our 6 follow-up sessions:

After our first visit, we'll meet for 60 minutes once every 2 weeks over the next 3 months. At each meeting we will discuss your progress, tweak and adjust what needs to change and review the next steps. In these sessions you'll start to collect lots of helpful information that you can keep for life and continue to heal and grow in all areas of your life.

Program cost benefits:

Honestly, a 3 month program will end up costing you less money than traditional therapy sessions. Why? It takes on average 6 - 9 months of regular sessions to get substantial results because there isn't a pointed focus. With a shared goal, you get better and more dramatic results. So in the end, you get what you want and don't spend a fortune on therapy.