“Today, I will take life easy.”
This is an invitation to do less.
We’re often looking outside of ourselves in order to feel better--things to do for the sake of self-care.
Do we really need yet another thing to do?!
I don’t know about you, but I feel like there is not enough time in the day to do all of the things, care for all of the people, make all the foods, and somehow do one. more. thing. to take care of myself.
What I am appreciating these days is the encouragement to do less.
Rest, recover, be still, be quiet.
Potent and profound, and can feel impossible.
My invitation to you is to rest when you are tired, don’t go to the thing when you don’t feel like going, if you have a quiet moment, do what you want, not what you think you should do.
In the wise words of the beloved Arnold Lobel character, Toad, “take life easy”.
And see how you feel.
For more support and encouragement to take good care, reach out for a free coaching consultation.
New Year, New Intentions
What is your view on the New Year’s Resolution?
This year, I have found myself resonating with both the folks who acknowledge that they are already great, and doing a great number of things to take care of themselves, work, family, and it was just the holidays, so why add another thing when also trying to recover from the holidays…, and the folks who use this time of year to reflect and recalibrate in someway.
And while I don’t have a desire to completely reinvent myself, I am quite welcoming the opportunity to correct course in some ways.
I have embraced Dry January, returned to the gym for strength training, and am gently reevaluating my relationship to sugar (by far my greatest weakness).
I welcome the opportunity to look at my relationship to food, alcohol, caffeine, exercise, sleep, screens, and how those factors influence how I then relate to myself, loved ones, work, and overall contentment.
I’ve been trying some new things, and appreciating the grand experiment of everything, the gentler approach that curiosity allows, rather than clinging to routine and regimen for a sense of safety. As an all or nothing, black and white type of person, I can have fear around diverting from routine and the familiar, but I’m discovering that in doing so, a greater sense of levity and freedom is revealed.
For instance…
I am aware that while I very much enjoy a glass (or 2) of wine with dinner, I don’t sleep as well.
Non alcoholic Guinness tastes the same as real Guinness.
A matcha latte or chai latte is delightful without the jitters of coffee.
I have discovered the CBD I so love and thought was just CBD, actually has some THC, and I really enjoy it!
I have discovered that I crave sweets particularly at night when it's nearing bedtime and I’m feeling particularly stressed (also later, which actually turns out to be the munchies).
I feel a bit more clear.
A bit more patient with my children and myself.
I feel proud of myself for not being stuck in the same loop of behavior, and pulling myself out for a moment to actually have a better perspective on what does and doesn’t serve the great person I already am, and also want to be.
I feel more connected--to others, to my work, and to my aspirations.
So for now, I’m embracing the New Year, new intentions approach for the sake of creating more ease and connection in my life.
What experiments might you explore for yourself from a place of curiosity and enthusiasm?
Enjoy and report back!
Happy Holidays
Happy Holidays, Friends.
I wanted to share an experience I had the other day that I found to be a very helpful reminder for this time of year.
I have a yoga client I meet with virtually twice a week. She is an older woman who is very active and very dedicated to her routine. She loves to challenge herself, and takes pride in her 4.5 mile walk she takes daily, no matter the weather conditions.
I’ve grown accustomed to our typical sessions which can include weights, balancing, and gentle inversions, and the energy level of my client being energetic and enthusiastic.
This past week however she was experiencing debilitating vertigo, and we needed to modify the practice to account for intense dizziness, nausea, and general discomfort.
I was aware of the tension she must be holding in her body and mind around not knowing how long this might last, and that she could be more prone to falls.
We did some gentle movement standing, and then the rest of the practice in a chair. The majority of the practice wound up being gentle pranayama (breathwork), and meditation.
While we have incorporated these components into prior practices, I am always trying to meet her high energy and avoid lingering in anything that seems too slow or quiet for a sustained period.
It was remarkable to watch the shift in her energy.
She sat on a chair with her back supported by blocks. We did some box breathing (inhale, breath retention, exhale, and holding breath out all for the same duration of time- typically around a 4 count), then alternate nostril breathing (Nadi Shodhana), with her arm supported by a prop, and then a seated meditation.
She was able to settle her energy, and find a stillness I’d not witnessed from her before.
In the midst of everything appearing and feeling like it’s churning and swirling, she found an inner calm and stability, and actually wound up continuing the practice well after we had ended our call.
I was left with that impression for some time, and have since been considering the impact and potency of these seemingly simple practices.
And how by slowing my breath, and bringing attention to the stable aspects of support around me, both literally and within my life, that I might find some peace during a time that feels very swirly and unsettling.
And so for you, I hope this finds you in a place where access to a quiet seat and a calm, slow breath is accessible.
Where in the midst of travel, gatherings, holiday indulgences, and departures from routine, you might have a moment to return to the stillness within… to regroup, to ground, to reconnect to your Self.
Some recipes for calm:
Oatmeal Raisin Cookies!
This has been my go-to sweet recipe for the Fall. I love these cookie as a treat for me, and both kids enjoy them too. It’s a snack for them that I feel good about offering, while remaining a special treat to them, and--it’s a cookie! If you’re weirded about by the whole Aquafaba thing, an egg can be substituted in its place, but oh my, this recipe is delish. Plus, anytime you’re opening a can of chickpeas, it’s an excuse to bake cookies in the near future. WIN.
Vegan Oatmeal Raisin Cookies (makes 14-16 small cookies)
3/4 cup almond flour
3/4 cup rolled oats
1/4 cup finely shredded unsweetened coconut
1/4 cup raisins
3/4 tsp baking powder
1/4 tsp sea salt
½ tsp cinnamon*
¼ tsp cardamom*
¼ tsp ground ginger*
Rounded 1/4 cup coconut sugar
1/4 cup aquafaba (the brine from a can of chickpeas)
2 Tbsp almond butter (or other nut or seed butter)
3 Tbsp melted coconut oil
1 tsp vanilla extract
*Optional, but delicious if you have them on hand
In a large mixing bowl, stir together almond flour, oats, coconut, baking powder, spices, salt, sugar, and raisins.
In a separate bowl, beat aquafaba (using a handheld mixer or by whisking vigorously) until light and fluffy and loose peaks have formed
To the aquafaba, add the almond butter, oil, and beat or whisk to combine.
Add to dry ingredients and mix until combined.
Cover and chill in the refrigerator for at least 30 minutes or overnight.
Preheat oven to 350 degrees and line a baking sheet with parchment paper
Scoop chilled dough into rounded Tablespoons. Press onto your cookie sheet, flattening and shaping cookies into disks (they will not spread when baking)
Bake for 11-13 minutes or until the edges are slightly golden brown
Remove from the oven and let cool for 5 minutes
Enjoy! (they also freeze beautifully)
The Five Elements - Space
Once upon a time, there was only space.
A vast expanse with no light, no warmth, no matter, no beginning or end.
And the potential for everything.
A container for anything,
And then came movement…wind.
Friction of movement created a spark, and fire was born…
As fire became more dense, it turned to liquid - water element.
Water became the binding agent for the amalgamation of the elements to their most gross form, Earth.
Because of the inherent subtle qualities of Space Element, I find it the most mystical,
The one most tied to Something Greater.
It is also incredibly pragmatic. How could our bodies function without any of the elements, and in particular, Space?
What would our lives be without Space-figuratively?
How do you feel when you lose a sense of space, time, or freedom?
And what becomes possible when you create space in your life for the possibility or potential for something greater?
The scope of exploration with each of these elements can range from the most tangible and literal, to the most cosmic, universal, and mystical. And in the ancient practice of Ayurveda, there is in fact no separation between the two: Everything in the Universe is Us.
We are the vast expanse of the Universe, as boundless as Space, as inexplicable as the wise rhythms of the Wind, as brilliant as the Fire in the stars, as supple and malleable as Water, as steady, sure, and strong as Earth.
The Five Elements - Air
We are elemental beings. Made up of the five elements of Earth, Water, Fire, Air, and Space.
These elements manifest in different proportions, and each has a vital role in our composition.
We are born with a unique blend of these elements in our constitution.
And like everything else, they fluctuate and change depending on conditions and circumstances in life and our environment.
The elements all bring with them qualities or attributes that are positive and vital, but can also cause some issues and discomfort when out of balance.
Let’s talk about Air Element
Air is the force that governs all movement inherent in the Universe--from the movements of the stars and planets, and the inherent rhythms of the Earth, to the fluctuations of thoughts, pulsations of blood pumping through the body, movement of food through the digestive tract, and the ever-present cycles of our breath.
Air or Wind element is subtle. It cannot be held, seen, or grasped.
We can only perceive the influence of air via the senses.
Air is also dry, light, cool in temperature, and rough.
We can feel the influence of Air element most predominantly in the Fall when the air is more dry, the winds pick up, and the temperatures cool.
The mobile quality of Air element also means it is the most volatile of the 5 elements--the one most subject to change, and create disturbance.
Our lives tend to already have a lot of mobility, with busy schedules, a fast pace, and the near constant stimulation of information coming at us in the digital realm.
This all adds to an increase of Air element.
Heading into this Fall season, where we know there will be an increase in Air element from the external environment, here are some practices to find balance.
Enjoy the foods abundant in the Fall, which are nourishing and grounding: squash, pumpkin, and root vegetables to name a few.
Apple crisp all day, every day.
Soups, stews, roasted everything.
Avoid cold, raw food, and dry crunchy foods (chips, crackers, popcorn).
Land in a routine that feels supportive and not overpacked.
Bundle up, snuggle up, and get ready to hunker down.
xo
The 5 Elements - Fire
We are elemental beings. Made up of the five elements of Earth, Water, Fire, Air, and Space.
These elements manifest in different proportions, and each has a vital role in our composition.
We are born with a unique blend of these elements in our constitution.
And like everything else, they are subject to fluctuate and change depending on conditions and circumstances in life and our environment.
The elements all bring with them qualities or attributes that are positive and vital, but can also cause some issues and discomfort when out of balance.
Let's talk about the Fire element.
Fire is light, hot, sharp, and intense.
Fire is the source of all transformation.
Fire requires tending. Too much fire will incinerate and spread, a fire that is weak is easily distinguished and dim.
In the body, fire is the source of digestion and assimilation of food, information, and experience on every level.
The eyes are the sense organ associated with the Fire element.
Fire allows us to achieve, focus, and discern, and will shine brightly in the eyes and offer radiance to the skin when well balanced.
The heat, intensity, and penetrating qualities of fire can turn to excess, particularly in the Summer.
Determination, the ability to execute well and achieve, can intensify to criticism, judgment, intolerance, anger, and eventually, burnout.
Excess heat can manifest as irritation on the skin or eyes, rashes, acid reflux or hot burps, loose stool, inflammation in the body, and a tendency to overheat easily.
If you are experiencing signs of excess heat in the body,mind, and/or emotions, introduce foods and activities that encourage cooling, calming, and grounding.
Many local and seasonal foods are going to offer aid for excess heat this time of year: cilantro, fennel, mint, cucumber, melon, summer squashes, and greens to name a few.
Enjoy coconut everything in the Summer: coconut oil for the skin, coconut water to drink, and coconut milk as a dairy alternative.
Allow yourself time to rest and ground by creating some space in your calendar.
Begin to notice thoughts, moods, sensations that feel related to heat, and when possible, consider what you could offer yourself in that moment as a way to cool down.
And on days like today, simply step outside to receive the caress of the cool breeze.
As always, incorporating one small practice in the realm of self-care will yield a potent result.
The 5 Elements - Water
We are elemental beings. Made up of the five elements of Earth, Water, Fire, Air, and Space.
These elements manifest in different proportions, and each has a vital role in our composition.
We are each born with a unique blend of these elements in our constitution.
And like everything else, these are subject to fluctuate and shift depending on conditions and circumstances in life, and our environment.
The elements all bring with them qualities or attributes that are positive and vital, but can also cause some issues and discomfort when out of balance.
Let's talk about the water element.
Water is soft. It is cool, smooth, and heavy.
In the body, the water element nourishes and lubricates joints and tendons.
It is present in the mouth and stomach, aiding in taste and the digestion of food.
Water supports cerebrospinal fluid that flows in and around the brain and spinal cord, offering nutrients to the brain and spine. Water is also the source of the body’s cleansing and reproductive fluids.
Water is vital to refresh, flush, cushion, hydrate, and create cohesion within the body.
You might notice the feeling of excess water in the body in the Spring, or on a particularly rainy day. This could show up as puffiness, feeling heavy in the body, or slightly sluggish.
A lack of water in the body becomes much more apparent.
Dryness in the eyes or mouth, dry skin, perhaps dryness in the digestive tract (which can manifest as constipation).
The soothing, refreshing, and calming qualities of water for me are experienced most easily during the Summer season,
On a particularly hot day to be in the presence of water becomes almost essential.
Think of swimming in the soft waters of a lake, plunging into the sea, dipping toes into a creek or stream.
Even noticing moisture in the air, dew on the grass, or sitting beside water can offer a reset for the intensity of Summer.
On a subtler level, invoking the qualities of water can help to inform how we are with ourselves and how we navigate the rigors of life.
Where in your life might you explore opening to what is and letting go?
Where in your life might you soften in an effort to invite more ease and tranquility?
The 5 Elements - Earth
We are elemental beings. Made up of the five elements of Earth, Water, Fire, Air, and Space.
These elements manifest in different proportions, and each has a vital role in our composition.
We are born with a unique and individual proportion of these elements in our constituiton.
And like everything else, these are subject to flucturate and shift depending on conditions and circumstances in life, and our environment.
The elements all bring with them qualities or attributes that are positive and vital, but can also cause some issues and discomfort when out of balance.
Let’s begin with the Earth Element.
Earth element is heavy, it is dense, it is stable and hard.
It is the most gross of the elements (can see, touch, feel, rest upon it).
It is responsible for form, structure, solidity, and density.
In our bodies, it is responsible for our mass: the hardness of the bones, and tissues of muscle and fat, as well as the organs of the body.
The Earth element offers us resilience, immunity, endurance, strength, and a sense of being steadfast. Think of the people you know and love who are very grounded, stable, “a rock”, “a teddy bear”.
There is a sense of sweetness with folks who have more Earth element present in their constitution.
When there is an excess of the Earth element leading to imbalance, there can be feelings of sluggishness, clinging or grasping, heaviness in the body, mind, or emotions.
When there is lack of Earth element causing imbalance, we might feel ungrounded, anxious, scattered.
Notice your present state.
Where do you feel the presence of Earth element in your body?
Are you aware of feeling heavy or light?
Scattered or stable?
To invoke the qualities of Earth element, increase warm, cooked, nourishing food in the diet. Connect with Nature.
Get your hands or feet in contact with the Earth.
Simplify your schedule and establish a rountine you can rely upon for a few days.
When hoping to alleviate the influence of excess Earth element, introduce food and activites that encourage levity and mobility.
You might wake a little earlier in the day (with the sun), and walk briskly.
Listen to music you love that brings you joy.
Enjoy freshly prepared food that makes you feel alive.
There are endless ways to explore and experiment, be curious and enjoy!
Stay tuned for more on the Elements…
xo
The Big Burp
There are many teachings from Ayurveda that have had a positive influence on my life.
This is one of my favorites.
The Big Burp.
According to Ayurveda, the quality of our digestion is integral to both health and disease in the body.
Simply put, if we are not eating good quality food, digesting and assimilating it well, we will get sick.
And if we are eating, digesting, and assimilating well, we will be in a good state of health.
There is MUCH to be said about what, where, when, how to eat from an Ayurvedic perspective, but this simple nugget is more centered around the ‘how much to eat” question.
In order for food to be properly digested, there needs to be room for it to move about. There also needs to be some liquid to help break down the food.
So the recommendation is to have 2 parts food, 1 part liquid, and 1 part space in the stomach at mealtimes. If you cup your hands together, about that much food.
I love the analogy of the washing machine. If we overfill, there is not enough room for things to churn about and get properly cleaned.
The food in the stomach needs space to churn about as well.
A magic trick of the body is that at a certain point during your meal, the stomach lets out some air to make space for more food.
This is The BIg Burp.
Some folks may experience it as a sigh, but both are pretty pronounced, especially when you start to key into it.
Now this doesn’t mean you cannot have even one more bite of your beautiful meal or something bad will happen.
It just means that if you stop eating close to the time of The Big Burp (or sigh), you won’t wind up with that over-full feeling.
You will also be lending your digestion a major helping hand.
Now, it's lunchtime!
Go enjoy.
Report back.
Can’t wait to see what stock image comes up for this one…
Grounding
I have been in conversation with some friends lately who are either recently back from travel, or experiencing situations that require more energetic and emotional output than usual.
Circumstances such as these can be incredibly ungrounding and depleting.
We are taken away from our routine, where sleep, meals, and other self-care measures are put on hold for a time.
As an organism we really need routine: to sleep well, digest well, poop regularly, and have a sense of being seated within ourselves as we whip around this whirlish life.
So when life is externally extra busy, intense, and heightened, it is time to simplify and nourish wherever possible.
Simplify the diet.
Warm, seasonal foods, ideally prepared in your kitchen, will offer ease for your digestion.
When it’s not an option to cook, opt for simply prepared foods (again warm), with not too many ingredients--soups are lovely, as are grain and vegetable dishes.
Simplify the schedule.
Look at all the things you absolutely need to do, and then consider all the other optional engagements and activities. This could be a good time to put those on hold and insert time for rest and quiet.
Get outside.
Nature is going to be a balm for the nervous system. Allow the senses to reset in Nature.
Rather than stimulating and depleting the senses with screens and artificial sound, fill the senses with sights, sounds, fragrance, and breezes from the natural environment.
Sleep.
Take time to wind down in anticipation of getting to sleep by 10pm (if possible).
Transition from screen time to something with pages.
Have something warm to drink. Get cozy.
Ultimately, consider how you would care for your partner, child, best friend, and then direct that toward yourself.
xo
Ch-Ch-Ch-Chia!
Chia seeds, chia pudding, chia sprinkled on, or around, all the things.
So what's the deal with chia seeds?
They’re not new to the scene, and are indeed versatile, useful, and tasty.
Just mind how and when they’re ingested for optimal maximization of these little treasures.
One reason chia seeds are beloved is for their nutritional profile.
They are a great balance of protein, healthy fat, and fiber.
Fiber, another reason to love chia seeds.
Chia, like flax, being it’s fibrous self, will help you poop.
I believe this to be another driving force of the chia craze.
Chia and flax will help you poop, but you must soak them.
Soaking seeds allows their properties to change from small, hard, and dry (not great for poops), to slightly slimy and gelatinous.
In the same way we soak chia or flax to make an egg substitute in baking, make this part of your process when preparing to ingest them as well.
Then add them to your cooked grain breakfast, or….
Make chia pudding.
Yummy for breakfast, snack, or dessert.
I like mine blended with cacao or dutch chocolate after soaking for extra puddingness.
Here’s a little recipe adapted from #eatingbirdfood
Chocolate Chia Pudding
1/2 cup unsweetened non dairy milk
3 Tbsp chia seeds
1 Tbsp honey or maple syrup
2 Tablespoons cocoa or cacao powder
Small pinch salt
½ tsp vanilla extract or powder
toppings are endless: fresh berries, chocolate chips, cacao nibs, shredded coconut, granola…
Thoroughly combine all ingredients (aside from toppings), and allow to rest for at least a few hours. You needn’t refrigerate if consuming the same day.
Blend for a mousse-like consistency or eat straight from the container topped with your favorite things.
Please enjoy at room temperature for even greater digestibility.
Some kids enjoy chia pudding too!
One out of 2 children in my house approve.
Spring Cleaning
Every year, I am reminded that this time of year I feel pretty lousy.
At first I think there must be something wrong with me, and then I remember….
”Ohhhh, it's the beginning of Spring--and this happened last year too…”
Well, here we go again.
Only now, I’m leaning into some Ayurvedic practices to help along the way.
Hooray for a toolbox!
Ayurveda teaches that we are a reflection of Nature.
We are made up of the same five elements as everything else in Nature, and we have internal responses to the fluctuations of the Seasons.
Spring is chilly, Spring is damp, waters are flowing…It is mud season.
This can be seen outside, and felt inside.
In the body, our internal thaw can be observed in excess mucous, seasonal allergies, that Spring cold. There could be a lack of appetite or sluggish digestion.
You might have some feelings of inertia, melancholy, or brain fog.
These can all be inner manifestations of the natural accumulations of having survived another Winter.
So what can be done?
In the same way there’s an inclination to spring clean the home, the body is also ready for a bit of cleaning and clearing.
We can do this through shifts in diet and simple practices to bring in more levity and movement.
Warm, simple food and warm beverages are a good place to start.
Try to limit heavier meat and dairy.
Embrace local vegetables and add warming spices to your food.
This is the time of year to utilize onion, ginger, and garlic in your cooking.
When you wake in the morning, get outside on the earlier side if possible.
Exercise or walk in the morning to get things warm and moving,
Sweat!
Discover something new that excites you--a book, song, class, friend, topic of conversation.
And check in if you want to commiserate--I’ll be doing my best to shake off the cold over here too.
of Spring--and this happened last year too…”
Well, here we go again.
Only now, I’m leaning into some Ayurvedic practices to help along the way.
Hooray for a toolbox!
Ayurveda teaches that we are a reflection of Nature.
We are made up of the same five elements as everything else in Nature, and we have internal responses to the fluctuations of the Seasons.
Spring is chilly, Spring is damp, waters are flowing…It is mud season.
This can be seen outside, and felt inside.
In the body, our internal thaw can be observed in excess mucous, seasonal allergies, that Spring cold. There could be a lack of appetite or sluggish digestion.
You might have some feelings of inertia, melancholy, or brain fog.
These can all be inner manifestations of the natural accumulations of having survived another Winter.
So what can be done?
In the same way there’s an inclination to spring clean the home, the body is also ready for a bit of cleaning and clearing.
We can do this through shifts in diet and simple practices to bring in more levity and movement.
Warm, simple food and warm beverages are a good place to start.
Try to limit heavier meat and dairy.
Embrace local vegetables and add warming spices to your food.
This is the time of year to utilize onion, ginger, and garlic in your cooking.
When you wake in the morning, get outside on the earlier side if possible.
Exercise or walk in the morning to get things warm and moving,
Sweat!
Discover something new that excites you--a book, song, class, friend, topic of conversation.
And check in if you want to commiserate--I’ll be doing my best to shake off the cold over here too.
Spiced Quinoa Cream Breakfast
This time of year can be tricky when it comes to food and digestion.
It is still cold, but we’re not at the peak of Winter, and can begin to ease up a bit on all of the heavy building foods.
After the holidays in particular, I have noticed my digestion can get a little sluggish and sensitive. While I still want something warm and nourishing for breakfast, I’m also starting to bring in foods that are a bit lighter.
So rather than oatmeal, which is heavier and can be a bit sticky, I’ve lately been opting for a quinoa or amaranth porridge. Both are super nutritious, and won’t spike blood sugar as much as oats. They are also a smaller and lighter grain which is easier on digestion as we start to approach the Spring season.
I love this adaptation of a recipe from the Kripalu cookbook, and will make it often while I’m packing lunches in the morning. I can bring it with me in a thermos for later, and it is also a nice school snack alternative.
I cook mine with a medjool date and some raisins which add plenty of sweet flavor, in addition to cinnamon, cardamom, ginger, and a pinch of salt. This is lovely when cooked with pear or apple as well.
Serves 4
1 cup quinoa, amaranth or millet
1-2 medjool dates roughly chopped
¼ cup raisins
1 ½ tsp cinnamon
½ tsp cardamom
½ tsp ginger
Pinch of salt
½ cup of non dairy milk
Optional nuts or seeds (if opting for nuts, cook them with the grain, seeds are added at the end)
Rinse the grain well (grain can also be soaked overnight)
Combine with 4 cups of water, spices and salt
Bring the mixture to a boil over high heat. Cover, reduce the heat to low and simmer for about 10 minutes until much of the liquid is absorbed and the grains are tender. Uncover, and continue to cook for about 5 more minutes. Stir in milk and seeds of choice.
Enjoy!
Tummy Troubles?
Gastrointestinal issues can be a real pain in the butt.
When stools are loose and watery, try this home remedy from Dr Vasant Lad’s, “Complete Book of Home Remedies”.
Peel, chop, and cook 1 or 2 apples until mushy.
This can take some time, low and slow is key, and add a little bit of water to the pan if you find the apples are sticking.
To the mushy apples add 1 teaspoon of ghee and a pinch of cardamom and nutmeg. Stir, and enjoy mindfully.
Apples eaten raw are a diuretic, wonderful in the Fall to reduce the accumulation of excess heat in the body, but in the event of excess heat manifesting as diarrhea, cooked apples are the way to go.
Cooked apples bind and are easy to digest. Cardamom and nutmeg improve digestive fire, and ghee is the magical vehicle that helps penetrate the tissues, and acts as a salve of sorts for the body.
This recipe can also be used with sliced banana at room temperature, topped with the ghee/spice mixture.
To stay hydrated, sip room temperature water mixed with 1 teaspoon of fresh squeezed lime, 1 teaspoon of natural sugar, and a pinch of salt.
A variation of this beverage is also helpful when nausea and vomiting are occurring (with baking soda added at the end).
Remember, food is medicine, and this too shall pass.
Personal Values
During my training at Institute for Integrative Nutrition, I was introduced to an online assessment of personal values. The quiz is free and doesn’t take long. I’ve found it to be a very thoughtful and reflective tool in assessing where I am with regard to work, relationships, and how I orient myself to life and priorities.
Use it as a tool to gauge your own alignment to your present work, priorities, and relationships. Or perhaps you find that one of your core personal values showing up at the top of the list is something you aspire to, or long for.
This can also be a helpful tool to better understand a partner or close collaborator: see if you have any shared values, and have a conversation around what these top 5 values mean to you.
Have a go and feel free to share any reflections or core values via my contact page…
Mine (today) are: Honesty, Growth, Inner Harmony, Spirituality, and Wisdom
https://personalvalu.es/
Tahini
Nourishing, versatile. A great source of healthy fats, vitamins and minerals.
On its own, the taste is slightly bitter, mixed with a few easy ingredients, whips up into a lovely dressing or dip for salad and steamed veggies (key ingredient in hummus). It also lends itself well to baking. Use in place of any nut butter in baked goods and kid friendly snacks as a great nut free alternative.
Particularly beneficial in the Fall and Winter where we’re likely to be more affected by cold and dry conditions.
Here is a quick topping for your next veggie bowl…
1 tbsp tahini
½ tbsp olive oil
Generous squeeze of lemon
Pinch of salt
1 tbsp warm water
Combine first 4 ingredients, whisk in warm water to desired texture.
Enjoy!
New Year Reflections
Since the beginning of Fall, I’ve noticed my relationship with seasonal changes shifting.
In October, welcoming the opportunity to bundle up and make soup.
November and December, taking time around the hustle of the holidays to lean into extended times of darkness.
The invitation to a more internal, quiet space, while embracing winter solstice.
The time leading up to the New Year as one of reflection and consideration of what’s to come.
I find the rhythm of the seasons and calendar to be one of comfort this time around the sun.
Perhaps as an organism, I might be recalling more these days, the flow of the natural world that surrounds me.
This makes sense when considering that architecture, agriculture, celebration, and ritual of ancient cultures was greatly dictated by the external world and cosmos.
Observation, alignment, synchronicity, reliance upon, and reverence for the inherent wisdom of the natural world was at the heart of a more easeful existence.
And when we consider that we are a small part of the Great Whole, all made of the same stuff, we can look more to these inherent rhythms and cycles for guidance on what may support us during a given time.
And if nothing else, honor that we are yet again, at the beginning.
How do we want to enter into this New Year?
What practices would prove beneficial to carry over?
What could be left behind?
Rather than a mighty proclamation of grand resolution, what is one small, attainable, even welcomed shift to create more ease, more joy, more presence in this year to come?
It’s a small shift in perspective, but one that I am finding most comforting and interesting to explore.
I thought you might too.
Smoothie Loophole
There are different schools of thought when it comes to juicing and smoothies. One might think drinking a whole bunch of ‘good for you’ things in one shot could be a great way to get more vitamins and nutrients, I’ve certainly had this thought in the past. More so these days, I’m hearing about the perils and pitfalls of drinking fruits and vegetables as opposed to simply chewing them….
It can be a devastating time in Ayurveda training to learn about food combining, and in particular, the Dreaded Smoothie. After getting past my initial resistance, it now makes more sense to me that blending dairy, fruit, vegetables, nuts and/or nut butters, chia seeds, protein powder, etc., etc., etc., etc,....might be asking a bit much of the tummy.
Juicing is a whole other topic of conversation that can be quite triggering for folks strongly in favor, or opposed, to how best to ingest their beloved fruits and vegetables.
We can gather that it's likely best to eat something in similar form to how it grew, and to chew it with these many teeth made for chewing, and then let the digestive process take over from there--but goddamn it, sometimes I just want to drink a vegetable laden drink.
Enter this gorgeous orange bevvie.
The main ingredients are simple and cooked a bit for easier digestion. Ginger and warming spice also aid in the digestive process. Fiber and fat are present to keep blood sugars stable.
Sip and enjoy!
1 golden beet
2 carrots
½ inch piece of peeled ginger root (more if you like)
½ tsp cinnamon
Wedge of lemon (rind included if organic)
1 tbsp coconut oil or ghee
1 cup of water (add more for desired consistency)
Peel and chop 2 carrots and 1 golden beet.
Lightly steam or parboil the veggies until fork tender.
Allow to cool slightly.
Blend in a high powered blender with remaining ingredients and enjoy at room temperature or slightly warm.
The juice will be fibrous and should be customized to your tastes and preferences.
Lunch in 15
Lunch in 15…
Cooking can feel overwhelming. For me, some of the trepidation at lunchtime comes around feeling really hungry, and that it might take awhile to prepare something myself.
I was reminded today that ordering something would actually take a lot longer, cost more, and likely require me to make some concessions around what I actually want to eat.
Enter saute pan, and whatever veggies are on hand.
Some veg will want to steam for a couple of minutes to partially soften. I do this with carrots, broccoli and cauliflower.
Put a little bit of water in the bottom of the pan and heat.
While water heats, chop veggies.
Add harder veg and let soften for a few minutes with the lid on.
Strain out the water and add oil or ghee.
Throw in the other veggies such as kale, spinach, zucchini, and saute the whole thing.
Add a dash of coconut aminos, braggs, and/or some olives for fun.
Various toppings could include, but not limited to: eggs (cooked anyway), tahini, hummus, avocado, legumes….
So fast. So yummy. So satisfying