I start craving the lighter flavours and use more spices and herbs that bless me with their green presence in my little garden.

Particularly Basil. I get addicted to Basil. It’s sweet anise like scent and flavor, and it’s freshness.

Basil is not just another pretty green in your herb garden. Basil is packed with nutrients that make you shine from the inside out.

Basil contains:

• Vitamin K that helps the mineralization process that strengthens your bones.
• Minerals like potassium, manganese, copper, and magnesium
• Excellent source of Iron, an important component of hemoglobin inside the red blood cells.
• Vitamin A, an antioxidant that is essential for healthy vision and maintaining healthy mucous membranes and skin.

Basil is known for it’s anti-inflammatory properties and helps to block enzymes that cause swelling.

Holy Basil, also called Tulsi, found in Ayurvedic medicine, is an adaptogen often used in stress conditions, and to support normal blood sugar levels and liver function.

You see, Basil is a powerhouse of goodness.

For a taste of Basil try this Pesto recipe. My mom has made this Pesto for over twenty years now, and I have happily adopted it into my own kitchen.

I like my Pesto with Soba Noodles and finely julienned or spiraled Zucchini.

The healthy amount of Garlic in this recipe will clean out your sinuses and may also clear out your house, so make sure everybody in your household eats it.

Summer Pesto

8 servings

50g fresh garlic
50g pine nuts
50g freshly grated parmesan cheese
75g fresh basil
3 tbsp extra virgin olive oil
1 tsp salt
½ tsp freshly ground black pepper
1. Put all ingredients into blender or food processor and pulse until it has the consistency you like, nice and creamy or with bigger pieces still left in it.

2. Mix with the appropriate amount of spaghetti. Whole-wheat, Rice Pasta, or Soba Noodles. Serve and enjoy while still hot.

If you liked this post, please share it with your friends and leave a comment below. If you want to be updated regularly subscribe to our newsletter and get your FREE copy of Eat, Move, + Be Healthy!

Many people experience symptoms associated with Gluten Intolerance such as brain fog, irritability, bad breath, brittle nails, acne, eczema, dizziness, fluctuations in weight, anemia, migraines, sinus pressure, indigestion, bloating …. the list goes on and on.

Gluten can be found in food items you may not expect, such as soy-sauce, soup- and sauce-mixes, processed foods. Gluten can hide behind names like “hydrolyzed vegetable protein” or “modified corn starch” and may not be easily recognized.

A person who has Celiac disease will be familiar with the long list of items to avoid, whereas a person who has a sensitivity that is less severe in symptoms, or someone who chooses to omit gluten from their diet for other reasons, may be less versed in the gluten vocabulary.

In Ayurveda dietary sensitivities are often seen and interpreted as a lack of Agni, or digestive fire.  Agni is the fire in our belly and tissues that is required to burn incoming food and use the nutrition in the food to nourish the tissues of the body.

When our Agni is weak, the filtering and distribution of nutrients may be impaired and in severe or chronic cases can lead to malnutrition, digestive disorders, food sensitivities, and, you guessed it, conditions like gluten intolerance.

When our Agni is weak, we are likely to accumulate Ama, another Ayurvedic word, which means toxins.  Ama is toxic waste in our colon that doesn’t get eliminated, and turns into sludge that slows down our digestion, impairs our nutrient intake and disables proper elimination.

Ama is a sticky waste product in our intestines that can make us gain weight because food doesn’t get digested properly, and in severe cases Ama can cause health problems.

Gluten is heavy, sticky, dull and oily in nature.  In Ayurveda gluten intolerance is treated as a combination of Ama and weak Agni.

Our first line approach in any case is to remove the stressor, the factor that makes us sick and causes symptoms.  In the case of gluten intolerance we remove glutenous foods from our diet to feel better.

This usually works and gives relieve, but it doesn’t take care of the root of the problem:

1.  Our gummed up digestive tract that causes malabsorption and over sensitivity to certain food items.

2.  Weak Agni, our digestive capacity, that is at the root of our sensitivities.

Both go hand in hand.

The logical approach is to avoid the stressors, in this case glutenous foods, but also to decrease Ama and increase Agni.

Here are just some of the things you can do to strengthen Agni and prevent the build up of Ama in your system:

1. Lighten your diet for a few days. Choose fresh vegetables and fruit, avoid dairy, meat, and bread products. Avoid oils, nuts and seeds.
   
2. Drink plenty of warm water, you can add lemon for taste.  Warm water will help hydrate you and flush toxins from your system.
   
3. Increase Turmeric, Pepper, and Ginger in your diet.  These herbs will help kindle the digestive fire and help remove Ama.
4. Don’t overeat and keep your meal times regular.
5. A tea made of Cumin, Coriander, Fennel and Turmeric will help increase digestive fire and decrease toxins.

If you suffer from severe digestive issues you may consider an Ayurvedic cleanse.

Whether you live a gluten free lifestyle by choice or by necessity, the variety of gluten free products on the market grows every day.

Take a trip to your local market or health food store and browse the gluten free product isle.  Don’t forget to pick up some beautiful produce and some fresh ginger on the way to lighten your digestive load and help your body to a fighting chance against toxins and sensitivities.

If you liked this article, please leave a comment below and share it with your friends.  To get free updates, please join our newsletter.

Eating Gluten Free (GF) has been around for some time now.  Starting off as almost a fad-dieting idea, there is plenty of scientific proof that has been published over the years, and case studies that have been conducted, that yes, indeed, glutenous foods may just be the culprit behind many health issues our modern society is dealing with.

Many choose a gluten free lifestyle, and while there is an all-round good understanding and acceptance around this choice to go GF, there is also a strong resistance in some of the “old school” corners, even suggesting that people who suffer from Celiac disease or are gluten intolerant to a lesser degree, are just being difficult in their dietary choices and are trying to draw attention toward themselves.

The graphic below may give you an idea of the symptoms that may be caused by a sensitivity to gluten.

Celiac Disease Symptoms – Courtesy of Gluten Dude

See for yourself and form your own opinion on what a glutenous diet may or may not mean to you.

Please keep in mind that many of these symptoms may also be a sign of other health issues, it never hurts to seek out the help of a Functional Doctor or Naturopath to confirm your concerns.  Please note that tests for Celiac Markers will only show true results if you are actually eating glutenous foods at the time the tests are conducted.  If you follow a gluten free lifestyle and decide to get tested for Celiac Markers, the test results will most likely show as negative.

In many cases going without glutenous foods for only a few days will show if you are intolerant or not.  In most cases you will feel lighter and some of your symptoms may lessen within only a few days of staying away from gluten containing foods.

If you are in a pinch for a really great GF recipe, check out these Gluten Free Chocolate-Chunk Cookies.

If you liked this post please leave a comment below and share it with your friends.

(Picture credits to the incredibly talented Karlheinz Kircher, my dad :) )

We are in an in-between state right now.

And even though the flowers are blooming and the birdies are nesting, sometimes in unwanted places like the woodpecker who is planning a family right in the wooden siding of my house, our bodies may just not be adjusted to the changing season yet.

In Ayurveda we are looking at the person in terms of Dosha, or Body-mind constitution.  The “Dosha” that is most aggravated during spring is Kapha, and it is Kapha that is responsible for allergies, hay fever, runny noses, mucous in your system, weight gain and water retention.

But don’t dispair.  If you are one who suffers from these symptoms, there is hope!

Ayurveda has some simple tools in it’s toolbox that can help you start the season healthy and prepare for a happy and healthy summer.

Here are a few things that will help you to a Spring with less complication:

1.  Use spices in your food. A little bit of ground black pepper will do wonders for you.  Fresh, or dried, ginger can be a part of may meals you prepare.  Hot spices break through phlegm and mucous, they help keep our nose clear and clean and also aid in digestion, which can be a little sluggish this time of the year. Too much Kapha can dampen our digestive fire.

2.  Dry brushing is a good habit to pick up.  Drug stores or health food stores carry brushes made from natural fibers that are meant especially for this purpose.  Dry brushing your whole body in the morning and evening will get rid of dead skin that would otherwise cling on to you.  It also stimulates your lymphatic system and helps to detoxify your body and mind.

3.  Vigorous exercise.  You may argue that you don’t have time to exercise in your busy day.  But even 15-20 minutes of vigorous exercise that makes you sweat and raises your heart rate does wonders to reduce Kapha.  And it feel really good when you are done!

4.  Eat warm and cooked foods that are easy to digest.  Avoid oily and deep fried foods.  Oily, deep fried and heavy foods blog us down and make us feel heavy.  That’s the last thing you need happening during spring when you want to feel light and energetic and want to go outside and play.  These foods also slow down our digestion which in turn leads to yet more gummed up stuff in our intestines.

5.  Eat more bitter, pungent, and astringent foods.  This is what will break up the toxic stuff in our intestines!  Think leafy greens like kale, bok choy, chard, spinach, romaine, and the like.  You can make a simple dressing with a little bit of olive oil, balsamic vinegar, ground black pepper, dijon mustard and a tiny pinch of salt to use on a  detoxifying and digestion stimulating salad or on some steamed vegetables.

6.  Stop napping!  Sleeping during daytime will make you gain weight.  Period.  especially those naps right after a meal.  No good.  Go outside, get some fresh air, go for a walk.  If that doesn’t help consider going to bed earlier to be sure you get enough restful sleep at night.

7.  Wake up early, before 6-7 am. Getting accustomed to an early(er) wake up time is beneficial to relieve any ailments or issues caused by too much Kapha in the system.  Especially getting up earlier and doing 15-20 minutes of exercise, some Yoga postures like Sun Salutation (link here), or going for a brisk walk will help to increase lymphatic flow and blood circulation.  Both necessary to keep our system from turning toxic and getting clogged up with stuff we don’t need.

These are just some ideas you can implement on a daily basis to function your best in Spring.  You want to be able to go outside and enjoy all the beautiful new growth, and blooms and blossoms all over the place, you want to charge ahead and not be blogged down by a runny nose and sinus headaches.

Contact me for your personalized action plan to get through the seasons, and please leave a comment below if you liked this article.  I always want to hear from you!

Spring is also a time when our body goes through changes. If we look at spring through Ayurvedic lenses we see that this is the time when we are transitioning from cold and dry to cold and wet which finally turns into longer and warmer days. Many of us have allergies that are now acting up, this happens along with all the beauty of the blossoming trees and the growing grass.

Mucous is forming in our lungs more aggressively then during the dryer winter season. If you exercise on a regular basis you may notice that it might be more difficult to breathe during your cardio routine and on exertion.  This does not necessarily mean that suddenly you are out of shape. It may be that your body feels heavier because of an accumulation of Kapha in your system.

What Does This Have To Do With Me?

Kapha is one of the three Doshas we differentiate in Ayurveda. In nature we find Kapha in water and earth, it is the energy that is most associated with lubrication and structure.

Just like our planet, our bodies are composed of water. Kapha energy nourishes the cells and organs, builds tissues, lubricates joints and air passages, gives us physical stability and protects the systems in the body.

The qualities of Kapha are heavy, slow, cold, sticky, liquid and soft.  You may see this in people who are predominantly Kapha in nature. We find our mesomorph body type here.

Kapha people tend to be good natured, very patient, loving, but this person may need to take care so the easy going Kapha nature doesn’t turn into lethargy.

The Kapha person is blessed with a good immune system and stamina. Kapha is the only type who can easily get away with exercises like running or jogging without risking burnout or injury because their joints are well lubricated and protected and they have excellent stamina. These qualities are good for long distance running or cycling. The Kapha person is also the type who may not want to do any of these activities because it seems like its just too much work.

What About The Rest Of Us?

But spring does not only effect those of us who are Kapha types. The nature of the season is wet and cool, allergens are all around, mucous sets into the chest and respiratory system. We might get sick with left over colds and flues from winter and feel a little lethargic during the transitioning from one season to another.

Even a person who has a Vata or Pitta constitution needs to take care and stay healthy during spring. We are more susceptible to catching a virus and getting sick, especially if we don’t take care and stay warm and dry even as the days are getting longer and warmer.

This is one of two posts discussing this topic. Here I’ve introduced to you the Kapha Dosha and the effects it has on our body and mind, and where it fits into nature.

In the second post I will show you what you can do to stay healthy during this season and how you can lighten up your body so you can enjoy our beautiful spring and be full of energy!

If you liked this post and would like to be notified when part 2 is available, sign up for our newsletter and get updated by email.

For more information about the Dosha types, and to take the quiz to determine what Dosha type you are, go here.

If you really enjoyed this article, please leave a comment below.

No, let me assure you, you were not insulted. Vata is one of the Ayurvedic Doshas, your Body-Mind Constitution. Vata is the type governed by Air and Space. It’s main season is Fall, time of day is 2-6 AM and PM. The qualities of Vata are light, mobile, rough, cold, dry, and subtle.

When we are exposed to stress, be it at home, work, traffic or whatever else comes at you, Vata tends to go a little out of balance.  Depending on your constitution it may not take much to get off kilter.

Today was one of those days for me. I got stuck on the phone with a friend for an hour while working on two projects for my business that are incredibly important and equally stressful. Meanwhile I missed lunch time and now my stomach all of a sudden started to rebell against the emptiness inside.  While on the phone, I wasn’t just thinking about my projects that didn’t get done, but also started to clean- and re-arrange my living room.  Multi-tasking at it’s best!

When I got off the phone my heart was racing, my hands shaking and I felt a bout of anxiety. I knew I had just pushed my own limits of multi-handling and my Vata constitution did not take lightly to it.

These things happen, I’m sure you’ve been there. One more thing or person demanding your attention can push you over the edge.

High Vata tends to cause nervous disorders, anxiety and depression, overwhelm and over-stress, insomnia, poor concentration, lack of focus, and an all-round flustered state of mind.

Right now we are moving from Vata season, Fall-Winter, into Kapha season, late Winter- Spring. Does that mean we don’t have to worry about any of these things anymore and will leave all these afflictions behind?  Not at all my friends.

This is a time where mother nature serves us wind storms, and cold and balmy alternating temperatures. Tax season is upon us causing many of us stress and aggravation.  Holidays are close by, another stress-factor for many. Bills may be piling up.  Our food intake may have been less then perfect over the last few months, our digestion is sluggish and just not quite right. And we may just feel a little off and more touchy then usual.

It’s not surprising our stress levels may be up a little bit, or we may cope with stress not quite as successful as normal. At this time everything may get too much, work, family life, the guy who just cut us off at the intersection, or the never-ending line up at the grocery store.  You may feel like running and screaming and pulling your hair out

You probably guessed it by now: Your Vata may be a little deranged!

No need to panic, there are things you can do help yourself get back into balance.

1.  Eat more grounding foods.  Eat healthy oils, have some root-vegetables. Make sure your vegetables are warm and steamed or baked. Include some warming spices in your meals.

2.  Meditate. Take just ten minutes once or twice per day to shut the door behind you, sit in a quiet space, even if you have to resort to the bathroom to get away from kids, pets, and spouses. Light a candle if you wish. Come back to your breath. Inhale on a count of 4, hold your breath on a count of 4, exhale on a count of 4, hold your breath on a count of 4.  Do this 10 to 20 times and notice how much calmer you feel.

3.  Take a hot bath. Use whatever you like, bath oils, epsom salts if your muscles are tired and stiff.  Carve that time out for yourself and let the outside world float away.

4.  Don’t under-dress. Yes, spring is almost here, at least according to the calendar. But don’t under-estimate the brisk winds and cold nights we are still getting. Make sure to dress warm and protect your neck and ears from too much wind.

These are just a few things you can do to stay grounded through the change of season. If you don’t know what your Body-Mind Constitution is, you can take the Dosha test here.  Learning about your constitution is the first step to being better prepared for things you have no control over. So keep your head on, stay warm, and get balanced!

I would love to hear how you stay balanced when stress is coming at you! Please share your comments below!

No, let me assure you, you were not insulted. Vata is one of the Ayurvedic Doshas, your Body-Mind Constitution. Vata is the type governed by Air and Space. It’s main season is Fall, time of day is 2-6 AM and PM. The qualities of Vata are light, mobile, rough, cold, dry, and subtle.

When we are exposed to stress, be it at home, work, traffic or whatever else comes at you, Vata tends to go a little out of balance.  Depending on your constitution it may not take much to get off kilter.

Today was one of those days for me. I got stuck on the phone with a friend for an hour while working on two projects for my business that are incredibly important and equally stressful. Meanwhile I missed lunch time and now my stomach all of a sudden started to rebell against the emptiness inside.  While on the phone, I wasn’t just thinking about my projects that didn’t get done, but also started to clean- and re-arrange my living room.  Multi-tasking at it’s best!

When I got off the phone my heart was racing, my hands shaking and I felt a bout of anxiety. I knew I had just pushed my own limits of multi-handling and my Vata constitution did not take lightly to it.

These things happen, I’m sure you’ve been there. One more thing or person demanding your attention can push you over the edge.

High Vata tends to cause nervous disorders, anxiety and depression, overwhelm and over-stress, insomnia, poor concentration, lack of focus, and an all-round flustered state of mind.

Right now we are moving from Vata season, Fall-Winter, into Kapha season, late Winter- Spring. Does that mean we don’t have to worry about any of these things anymore and will leave all these afflictions behind?  Not at all my friends.

This is a time where mother nature serves us wind storms, and cold and balmy alternating temperatures. Tax season is upon us causing many of us stress and aggravation.  Holidays are close by, another stress-factor for many. Bills may be piling up.  Our food intake may have been less then perfect over the last few months, our digestion is sluggish and just not quite right. And we may just feel a little off and more touchy then usual.

It’s not surprising our stress levels may be up a little bit, or we may cope with stress not quite as successful as normal. At this time everything may get too much, work, family life, the guy who just cut us off at the intersection, or the never-ending line up at the grocery store.  You may feel like running and screaming and pulling your hair out

You probably guessed it by now: Your Vata may be a little deranged!

No need to panic, there are things you can do help yourself get back into balance.

1.  Eat more grounding foods.  Eat healthy oils, have some root-vegetables. Make sure your vegetables are warm and steamed or baked. Include some warming spices in your meals.

2.  Meditate. Take just ten minutes once or twice per day to shut the door behind you, sit in a quiet space, even if you have to resort to the bathroom to get away from kids, pets, and spouses. Light a candle if you wish. Come back to your breath. Inhale on a count of 4, hold your breath on a count of 4, exhale on a count of 4, hold your breath on a count of 4.  Do this 10 to 20 times and notice how much calmer you feel.

3.  Take a hot bath. Use whatever you like, bath oils, epsom salts if your muscles are tired and stiff.  Carve that time out for yourself and let the outside world float away.

4.  Don’t under-dress. Yes, spring is almost here, at least according to the calendar. But don’t under-estimate the brisk winds and cold nights we are still getting. Make sure to dress warm and protect your neck and ears from too much wind.

These are just a few things you can do to stay grounded through the change of season. If you don’t know what your Body-Mind Constitution is, you can take the Dosha test here.  Learning about your constitution is the first step to being better prepared for things you have no control over. So keep your head on, stay warm, and get balanced!

I would love to hear how you stay balanced when stress is coming at you! Please share your comments below!

Here is a recipe that is delicious, versatile, and not unhealthy.

Gluten Free Choclate-Chunk Cookies

Makes about 15 Cookies

Prep-time: 10 minutes

Bake time: 10-25 minutes

INGREDIENTS:

1 cup unsalted almond butter, well stirred

3/4 cup Succanat

1 large Egg

1/2 tsp Baking Soda

1/4 tsp Salt

3 oz dark chocolate, broken into small pieces (70% cocoa or greater is best)

INSTRUCTION:

1.  Preheat oven to 350°F.

In a medium bowl stir together the first five ingredients until they are blended.  Then stir in the chopped chocolate pieces.

2.  Line a baking pan with parchment paper, drop the dough by rounded tablespoonfuls onto the baking sheet.  Bake for 10-15 minutes or until lightly browned.  Let the cookies cool on the baking sheet for a few minutes before you move them on to a wire rack to let them cool completely.

These cookies are yummy the way they are.  Sometimes I substitute 1 cup Almond Butter for 1/2 Almond Butter and 1/2 cup Hazelnut Butter, or 1/2 cup Peanut Butter.  It will change the taste quite a bit and makes it interesting.

I also like to add a pinch of cinnamon and/or cardamom.  And imagine adding some ground lemon or orange peel …. .

Ghee can be used for cooking like other fats.  Due to the milk solids and water having been removed through the preparation process, it has a higher smoking point then a lot of other fats and is great used in stir fries that require quick cooking under higher temperatures.

The best?  Ghee tastes yummy.  I love to put a teaspoon of Ghee in my morning porridge, stews or soup, or over steamed vegetables.  And it’s very easy to make yourself (you can also buy it in most health food stores, indian food markets, and some grocery stores as well.  But what’s the fun in that?  Homemade will always taste better. ;) ).

So here is a step by step guide on how to make your own beautiful Ghee:

1.  Put unsalted butter in a pot that you can heat to a high temperature and give a really good scrub when you are done.  Cast iron or a good quality stainless steel will work best.  I usually make a bigger batch as Ghee has a very long shelf life and doesn’t go bad.

2.  Turn the heat up to medium until the butter is melted, then turn it back to medium-low for the rest of the process.

3.  Your butter will start to crackle and pop, this is the sound of the water evaporating from the butter.  You ghee will start to foam and bubble.  Let your Ghee simmer and crackle on medium heat for some time.  Depending on the heat and amount of butter you have used making Ghee can take anywhere between 30-45 minutes.  Stay close by so you can keep an eye on the Ghee.  It should foam and it should not smell burned.  If there is a smell of burning butter turn the heat back.

4.  When the Ghee is getting close to being done you will hear less crackling noises and there will be less foam on top.  The Ghee will have a honey colour.  You should also smell a pleasant nuttiness.  Mmmm, yumm.

5.  How do you know your Ghee is done?  There will be less foam on your Ghee.  And LISTEN!!  When there is no crackling sound coming from the pot anymore your Ghee is done.  Remove it from the stove.

6.  You can now strain your Ghee through a strainer lined with cheese-cloth and into a clean jar.  Put the lid on and let it cool down (be careful not to touch the jar, pot, or Ghee when you strain it.  It will be very hot and hot fat can give you a nasty burn.)

7.  When your Ghee cools down it will become solid.  You don’t have to refrigerate Ghee.  It will stay fresh for a very long time unrefrigerated in your pantry.

The milk solids are cooked out of the Ghee, that’s the brown burned looking stuff left in your pot.

8.  Experiment with replacing other fats you use with Ghee.  It can also be used instead of oil in Abhangya self-massage.  But that’s a different topic altogether.  Enjoy!!

Pumpkin Pie Spice Smoothie

1/2 cup canned pumpkin (organic is best)

1 cup almond milk

1 scoop )or 1 serving depending on the product) of vanilla protein powder of your choice

1/2 banana (can be frozen)

1 date

1/2 tsp vanilla extract

1/4 tsp cinnamon

1 pinch ground clove

sprinkle of freshly ground black pepper

Put all these ingredients in your favourite blender and blend until smooth (about 40 sec for Vitamix users :) ).

Enjoy guiltfree!