Join our January Ayurvedic Cleanse

Judi Harvin

So, we are almost here; the 2012 holiday season behind us, and 2013 stretching before us, full of promise and potential.

Whether you simply want to clean things up a bit from the December festivities, or are looking  to implement real healthy change this year, you may want to consider our January Ayurvedic Cleanse.

The cleanse itself takes place the third week of our four-class series. But, the two weeks preceding it are the most transformative. That is when we look hard at our habits that lead to poor eating choices, and begin to eliminate them. That is when we add new habits that make us feel healthy and good. By the time we really knuckle down to the cleanse, the hard work has been done, and the cleanse itself is much more manageable.

The real goal of this process is not just to clean up after several weeks of decadence. The goal is to enable us to some sustainable changes in our habits. Here are some of the ideas behind this cleanse:

This is a wholistic process.  This cleanse includes a look at our diets, our daily health habits, and ways to manage stress so it doesn't become toxic. We learn about the bodies detox mechanisms and how to support them on a daily basis, not just during a cleanse. Breathing techniques, meditation and asana are all a part of this process.

This is a customized process. Feel free to work as deeply as you wish. Rome wasn't built in a day, and if you are looking to eliminate just one nagging habit, we are behind you. Also, we will be looking at your unique Ayurvedic constitution, and it will help determine some of our individual choices in this cleanse.

Ayurveda is a big part of this plan. We will look at the Ayurvedic concept of dinacharya, daily lifestyle and health routines. We will be using the traditional foods and herbs of panchakarma, an Ayurveda detoxification.

The diet is inexpensive and easy to follow. An Ayurvedic cleanse is not a fast and doesn't require you to purchase special products. We will be working with regular food. You may need to purchase spices you don't normally have in your cabinet, but the plan is that you will continue to use these after the cleanse is over.

Much of the information will be made available to you online. I will be posting detailed notes and videos online. If you miss a class, these will keep you informed. If you need a refresher or a boost, these materials will be there for you.

There will be a support community available. Working as a group will open us to even more ideas. Have a great recipe or tip that helped you eliminate your ice cream habit? We are all ears. Need to know you aren't the only one struggling with your caffeine habit? We are here. We will create a Facebook page for daily support and meet weekly for inspiration.

Our goal is sustainable change. It may be one new healthy habit. One bad habit lost. But, once the series is completed, you will have new ideas to move forward. This is not one week of deprivation, this is a plan for life.

Join us! We will be meeting on Wednesdays, January 2 - 23 at 5:45 - 7:00pm. (Stay for a detoxifying Hot Slow Yoga Flow class afterward!) Click here for a schedule of topics, and here to register! Welcome!



 

Ghee, the golden elixir of Ayurveda

Judi Harvin
If you've ever given more than a passing nod to the Indian system of health called "Ayurveda", you've heard about ghee. Ghee is clarified butter; butter that has been simmered until the water and milk solids are removed. The water steams out, and the milk solids fall to the bottom of the pan. What lies between is a clear, golden liquid. This is the ghee.

As the ghee cools, it will solidify and become light yellow, and look very much like regular butter. However, ghee does not require refrigeration. Yes, it's true...not only can you leave it at room temperature in your pantry (a plus if you were an Ayurvedic practitioner in India hundreds of years ago), but it's said the medicinal qualities of ghee are enhanced with age.

Just what are the qualities that make ghee so magical? First, remember that Ayurveda does not frown upon oils as many western diets do. While moderation is key, (especially if you tend to be heavier), Ayurveda recognizes the benefits of healthy oils in the diet. And ghee is considered to be one of the healthiest.

All healthy oils improve the luster of the skin and hair. Oils are lubricating, so they nourish the connective tissues in the body, increasing flexibility. Healthy oils improve memory, being good for brain function. They feed the digestive fire, strengthening agni.

But ghee is the oil of choice in Ayurveda. Besides easy storage, ghee:

• has a higher smoke point than many other oils. Smoke point is the point when a heated oil begins to smoke, breaking down and losing its integrity. Ghee can be heated to a higher temperature and still be healthy to ingest
• nourishes the vital essences, particularly "ojas", or "vital sap" which feeds the immune system
• pacifies pitta and vata, and small amounts are fine for kappa
• is used not only culinarily, but on the skin and in the nostrils as a lubricant
• is used as a medical carrier for herbs, sometimes dropped into the eyes and ears by Ayurvedic practitioners
• is used in Ayurvedic cleanses as a way of loosening ama in the body, and in rejuvenating formulas.

Ghee can be purchased in grocery stores, but it's relatively expensive, and easy to make at home. For the price of a pound of organic, unsalted butter (the best starting point) you can have a jar of ghee in about 30 minutes.

Remember, ghee is still an oil, and should be used in moderation like any other oil. Small amounts (less than 10% of total daily calories) have been shown to be beneficial, even in decreasing cardiovascular risks. But, higher amounts can have the opposite affect.

If you'd like to try to make a batch of golden ghee, watch our very short video here demonstrating the process. 

And, if you'd like to experiment with ghee while learning more about Ayurveda, consider joining us for our January Ayurvedic cleanse. Learn more here.

Fatigue, aches, congestion...could a cleanse help?

Judi Harvin

Our bodies have a detox system constantly chugging away, and it does a pretty good job. But, the proliferation of toxins in our world today work the system pretty hard. When the system’s capabilities are overwhelmed, symptoms result: headaches, fatigue, digestive issues, sinus congestion, focus issues, muscle and joint aches, and much more.

Decreasing exposure to toxins with a gentle cleanse can help the system rest and rejuvenate.

In Ayurveda, the change of seasons is the traditional time to do a cleanse. However, I'm generally prime for a cleanse in January, and I suspect I'm not alone. Who isn't ready for a little detoxing after a month full of extra sugar, hot-toddies, and stresses? Plus, this is the traditional time to take stock of our habits and see if something needs a little tweaking. The changes we will create during this cleanse can become new habits.

So, I am hard at work planning a group cleanse to take place at Focus in January. This will be a slow, steady and gentle approach to eliminating toxins from our yogi temples. If you are wondering if this might be for you, read on.

What is a toxin? Here are the substances we will be looking at in this cleanse:

Environmental toxins  Air pollution, molds, chemicals, heavy metals abound in our environment. Our bodies work hard to cope, and do a pretty good job. While we cannot eliminate all toxins, to make the job easier for our overworked bods we will take a look specifically at the products we put on our outsides.

Ingested chemicals  Processed foods, artificial flavors and colors, and other chemical substances confuse the poor body...it just doesn’t know what to do with these things we are calling food and sending down the system. So, it pulls the alarm and treats them like evil toxins. Our detox systems work overtime, and inflammation results.

More no-nos  Caffeine, alcohol, and processed sugars are system stimulants and depressants. And I don’t think I need to mention that they are highly addictive. Let’s turn the tables on these attachments and rev our engines with good, healthy food and drinks.  

Allergens and sensitivities  Food allergies can have immediate affects. Sensitivities can be more subtle. Allergies and sensitivities are becoming much more prevalent, and if you are unaware of yours, you may be inadvertently feeding your poor system something it can’t handle.

Headaches from the sulfates in a glass of wine, stuffiness from dairy, digestive issues from wheat...we’ve all heard or experienced some of these. But what about tomatoes? Eggs? Corn? Citrus? Soy? These are difficult for some folks to handle. That veggie omelet or Mom’s homemade tomato sauce? Could they be causing symptoms? Hmmm.

Stress and negative thought patterns   Yes, we will be looking at these. And yes, they are toxic. Meditation, breathing and asana are a part of this program.

I’ve done several cleanses, and those experiences plus my knowledge of Ayurveda has helped me design this cleanse in a unique way. I’ll be sharing some specifics here next week.

In the meantime, see an outline of the components of this four class series here. And share this blog with friends you feel may be interested...the more support, the more fun and successful this cleanse can be!

Keeping balance in a body that resists change

As a practicing yogi, I have special powers. I can see into the future. If I wonder where I will be and what I'll be doing 5 minutes from now, I simply take a look around me. Chances are I'll be exactly in the same place as I am right now.

I heard that nugget somewhere and it stuck with me. The more I observed my actions, I saw it was true. If I am lying in bed in the morning, trying to talk myself into getting up, there is a good chance in 5 minutes I'll still be having the same conversation. If I am sitting on the couch, contemplating getting up and doing dishes, there is a good chance I'll still be there in 5 minutes, dishes congealing on the counter. The truth is, our bodies and our minds like to stay right where they are. They don't like change.

This may sound discouraging, since we all would like to be productive and active. We all have something we want to change, and discovering that we are battling nature, human and otherwise, is not helpful. Or is it?

In Ayurveda, there is a saying "Like attracts Like". In Ayurvedic terms, this means the elements that are strongest in our systems tend to absorb those same elements from our environment. If you're a light, airy, dry, cold Vatta-type, you'll feel especially cold and stiff on a windy, frigid winter day. A hot, fiery Pitta-type might feel uncomfortably hot and aggravated after a spicy meal. And, a sweet, solid, relaxed Kapha-type might never get off the sofa after consuming a heavy hot fudge sundae!

When our elements are in proper balance for us, all is well. We follow healthy routines. We can compensate for small environmental shifts. And, because the body and mind doesn't like change, we crave foods that will keep us in this balance. We have the energy to create healthy meals and exercise appropriately. We feel strong and happy!

But, what if a strong environmental shift comes along? What if we are hit with a big change, such as a move, job loss, heat wave, hectic schedule, disturbing argument, etc? What if the forces around us are so intense they bring out out of balance?

Well, same thing, only worse. If the heat in a fiery person is aggravated, they will become even hotter, maybe looking for conflict or craving heated physical exercise. An sad experience can cause a person struggling with heaviness and lethargy to crave a lie-in on the couch with a tub of Ben and Jerry's. And a major change can cause a disorganized, airy type to resist any attempts at routine and organization, puttering aimlessly while any real production ceases, wondering where the keys are.

Yes, this is nature. This is to be expected. Yet, knowledge is power. This leads me to my final, most exciting point:

Opposites create balance.

If Like qualities increase Like qualities, then Opposite qualities decrease Like qualities. (Catchy, huh?) So, when you are feeling out of balance, (and rest-assured, you know when that is), take a look at your cravings. Ask yourself, is indulging in this activity or food-type stuff going to make me feel better? Or, will it aggravate my imbalance? Can I put off indulging in XYZ, and try something totally opposite? At least for a few minutes?

This does require detachment and discipline. You need to recognize the imbalance, and look at it for what it is; too much of something in your system. Too much heat, cold, heaviness, airiness. Then, you need to determine what the opposite quality might be, and apply.

If you are feeling scattered and unfocused, resist indulging in mindless internet surfing. Try 10 minutes of meditation. Organize a drawer that you can later look at in pride and feel more grounded.

If you feel heavy and lethargic, eat a lighter meal, such as leafy greens or fruit. Go for a brisk walk.

If you are hot and irritable, resist the cardio-boxing class. Instead, pull out your bolster. Indulge in some restorative yoga and deep breathing. Then, make yourself a decadent ice cream cone.

Yep, someone has to get the treat.

Feeding the Fire of Transformation

Judi Harvin

Last post we talked about agni, the "digestive fire" that aids in transformation.

The really cool thing about agni is that is relates not only to food, but also to thoughts, ideas and knowledge. Are you a student, trying to learn? An artist, brainstorming? Trying to master a new language or instrument? Solving a perplexing problem? This is agni at work.

Anything we bring into our body goes through a process of transformation. Then, it may become a part of us, such as a healthy food or a new idea. It may also be eliminated, like un-utilized food, ideas or knowledge. That healthy veggie stew you ate for dinner? Of course you want those super-vitamins transforming into your vibrant cells and tissues. That great quote from the Gita that your instructor offered in class? With healthy agni, you can digest it in a way that might open your mind to a new dimension.

Ayurveda looks at qualities, and the qualities of agni include:
Hot
Light
Dry
Subtle
Flowing
Sharp
Penetrating
Clear

Kind of like fire...or an engaged, active, focused mind, perhaps?

So, if we want our digestion strong so we feel physically and mentally nourished, strong, active and sharp, we need to cultivate healthy agni.

The last blog looked at the characteristics of poor agni; bloat, lethargy, heaviness (mental or weight), etc. You certainly know if these apply to you, but you may not have thought of it in terms of poor digestion. Let's do an experiment. If you suspect your agni needs a little stoking, try to incorporate several of the following steps for the next couple of weeks, and observe the effects.

Eat three meals at the about the same time each day. Allow 3 hours between meals to rekindle agni. "Foraging", or eating smaller amounts frequently, depletes agni. It takes three hours to fully digest a meal and let the system rest a bit.

Eat your biggest meal at noon. Agni is strongest at this point.

Eat until you are 3/4 full. Overeating suffocates agni. Feed your fire an appropriate amount of quality food.

Do not partake in long fasts. You need to feed your digestive fire fuel to keep it burning. Fasting starves agni.

However, you can rest agni by skipping an occasional meal. The most appropriate meal to skip to rest digestion is dinner.

Eat cooked, nourishing food. Cooking food initiates the first digestive stop. Digesting raw food may be fine if agni is strong, but will be asking too much from depleted agni. And, of course, good quality food will best regulate the digestive fire.

Focus, chew and breath. Chew completely. This is the first step of digestion. Try not to read or watch TV. Avoid agitation; stress depletes agni.

Avoid cold foods and drinks. Take the ice out of your drinks at dinner. Small sips only...you wouldn't douse a fire with water and expect it to burn, would you? Drink plenty of water, sure, just not when you're eating.

Increase heat through movement. Stimulating exercise; jogging, walking, biking, vinyasa yoga create body heat, enkindling agni.

Make meals tasty with herbs. Lots of herbs are known for cultivating agni. Ginger, cumin, turmeric, cardamom, asafoetida, pepper, and more add flavor variety to food. This makes it more satisfying, and stimulates digestion.

Yoga. The full body movements, core work and twists in a yoga class target the organs of digestion. Yoga also has techniques, such as Kappalabhati and Bastrika pranayama, and agni sara that sound complicated, but are not that tough to learn, and easy to bring into your day. Ask your instructor about teaching these in class so you can learn with guidance, and practice at home.

This is quite a punch list. Some of these changes may require effort, so don't try to implement too many at once. But, as you experiment, observe, and add more, notice the results. Do you feel lighter? More energized? Even tempered? Mentally focused? Less cravings? This is the result of healthy agni.

If you'd like to learn more about agni, ama, Ayurveda, as well as some of the herbs, foods, yoga techniques and routines that complement strong digestion, consider our workshop Cultivating Healthy Digestion with Ayurveda. I'll be presenting it this Wednesday from 1:00 - 2:30pm. Register here. 

Keeping the Digestive Fire Burning

Yep, it’s getting colder outside.  But have you noticed any changes inside? The cold and dryness outside means we need to create our own heat inside, and within ourselves. In Ayurveda, the inner heat that transforms our thoughts, perceptions and, yes, food, is called agni.

Strong, healthy agni means food is broken down and utilized efficiently. Hand-in-hand with strong digestion is strong elimination (you know what I mean). Ideally, what we take in as food is broken down, absorbed, assimilated, and the balance eliminated. 

But what if our agni is poor and our digestion and elimination is sluggish? During the colder, less active time of year, this may be an issue. Sure, we may feel a little uncomfortable, but is it really important? 

Yes. According to the ancient health science of Ayurveda, much, if not most, of disease begins in the digestive system. The toxic product of poorly digested food, ama, is sort of like an undesirable neighbor. It originates in our digestive system and then travels our body searching for a home, eventually settling in the areas not strong enough to keep it out: our bodies weakest tissues. Our lifestyle and/or heredity can determine what these weak tissues are. Heart, lungs, skin, joints...ama will find a hangout where there is a vacancy shingle. And once it settles in, there goes the neighborhood; disease is soon to follow.

Many of us aren’t really in-tune with our inner workings. Our digestive system may have the pizzaz and gusto of a snail and we wouldn’t notice. But clearly, we want to keep the neighborhood safe and happy...so it’s worth getting a little sensitive to what’s going on. What are the tell-tail signs of poor digestion?

• Lack of appetite
• Over-fullness after eating
• Tiredness after eating
• Bloating and/or gas
• Irregular (less than once a day) bowel movements
• Small, hard or otherwise constipated BMs

Any of these sound uncomfortably familiar? This is such an important topic that we will be offering more on the subject in future blogs. In addition, I will be offering a workshop, Cultivating Healthy Digestion with Ayurveda on Wednesday, 11/14 at 1:00pm. We will discuss ama and ways to reduce it, and tips to keep digestion strong. Register here.

A Grounding Seasonal Dessert

I tend to dislike raw food, and according to Ayurveda, vattas like myself should cook their food. Fruits and vegetables should be warm and cooked, especially this time of year, when the weather gets cooler and drier. If you find your vatta imbalanced (think scattered, energy swings, lack of focus, feeling overly cold and dry) your food should be cooked, warm, and comforting.

So, when our resident culinary yogi Theresa Mikuls sent me this recipe using seasonal apples, I was excited!! This is a way to eat local, seasonal fruit, and still feel that warm, happy, yummy feeling.

Remember, scroll down to the bottom of the recipe for more Ayurvedic tidbits about the ingredients.


Honey Crisp Apple Cobbler with Almonds

Gluten Free serves 6

5 large Honey Crisp Apples (or your favorite apple)
1 cup rice flour (brown rice flour has more nutrients)                                    
¼ teaspoon baking powder
1 tablespoon sugar                  
¼ teaspoon salt
1 teaspoon or more of extra virgin olive oil          
¼ cup coconut oil                                  
¼ cup Almond Paste (not almond filling)
1 teaspoon cinnamon
½ teaspoon allspice
¼ cup ground flax seed
1 teaspoon of lemon zest (the yellow rind only)
1 large egg beaten
3 teaspoons water or apple juice

Method 
Preheat oven to 350 degrees

In a mixing bowl add rice flour, baking powder, salt, coconut oil, almond paste, lemon zest, ground flax seed, cinnamon and allspice. Mix these ingredients together with a pastry cutter or use a fork. The clobber mixture will have a pea shaped consistency.

Beat egg in a separate bowl and add water or juice.  Add liquid to dry mixture and stir with a fork to lightly combine.

Peel, core and cut the apples into slices. Add one teaspoon of olive oil to a skillet over medium heat. Add I tablespoon of sugar add the apple chunks. Slightly caramelize the apples to brown the natural juices  to bring up the flavor.

Add topping and bake at 350 degree until the apples are soft and the topping starts to brown slightly.
Serve with fresh cream or gluten-free ice cream (if you're avoiding gluten).

Apples: As mentioned above, Vattas should consume these cooked, but Pittas and Kaphas can enjoy raw as well.

Almonds: They have a sweet and warming effect. The heat and heaviness is great for Vattas, but not so great for the Pitta and Kaphas amongst us.

Allspice: Pungent and heating, good for Vatta and Kapha, but Pittas may want to skip this. Stimulates agni, the fire of digestion (great in winter!)

Cinnamon: All around good spice, safe even for Pittas and Kaphas. Warming and sweet, stimulates digestion, relieves congestion and coughs, detoxifying.

(If the Vatta, Pitta, and Kapha references make you scratch your head, consider our Ayurveda 101 online video...available till 11/12. Click here to access. )