Ayurvedic Insight
Issue #15, December 2002
In this Issue
“If Ayurveda were a religion Nature would be its goddess,
and overindulgence would be the sole sin She would punish.”
Dr. Robert E. Svoboda
Natural Ways to Keep Calm this Holiday Season
By Melissa A. Sfida
The holiday season can be a beautiful time shared with family and
loved ones. It can also be one of the most hectic and stressful times
of the year. Holiday shopping, visiting with family, the hassles of
traveling, and planning festivities can all be a bit overwhelming.
If you find yourself struggling to keep calm, here are a few simple
suggestions:
- Make time for yoga and meditation.
- Breathe deeply.
- Avoid being frantic; instead focus on completing what is most
important to you, one task at a time.
- Eat foods that are warm and nourishing.
- Listen to meditative music.
- Fill your living and working space with warmly-colored fresh
flowers and lush plants.
- Drink warm herbal tea rather than coffee or other beverages loaded
with caffeine.
- Take a soothing, hot bath.
- Give yourself a massage with warm oil. Choose an oil that will
help you maintain balance. A vata-pacifying oil is generally a good
choice for this time of year.
- Take calming herbs such as those found in Tranquil Mind to promote
relaxation.
Healthier Holiday Digestion
By Melissa A. Sfida
In Ayurvedic medicine it is believed that the body is sustained by
“prana”, the life breath or vital life force, and “anna”,
the earth’s food. The quality of the air that we breathe as
well as the foods that we eat affect the nature of the bodily cells,
tissues and organs, and the way that they function.
Take a Deep Breath
Changing the quality of the air that we breathe is a first step to
ensuring a better flowing digestive system. You can do this by sitting
for meditation each morning, even if only for five minutes.
Facing east toward the rising sun, find a comfortable seated position,
either on a floor cushion or in a chair. Try to sit up straight as
if someone was pulling a thread from the center of your head to the
heavens and simultaneously pressing your shoulders down toward the
earth.
Focus on your breath, listening to the sound and experiencing where
and how it is flowing throughout your body. If you notice tension
in any specific place in your body, direct your breath to that place
so that you will experience some relaxation of the tension.
If you do this daily you will experience a better quality of breath
as well as a deliberate sense of calm likely to help you manage your
day with greater ease.
Another way to increase the healthy flow of prana (vital life force)
is to enjoy a regular yoga practice. A daily practice is ideal, but
one class per week is a good start and once a month is better than
none at all. So add yoga classes to your holiday gift list.
Off the yoga mat or meditation cushion, it is also important to remember
to take deep breaths, especially in times of stress. So the next time
you are stuck in traffic, or waiting in a long line at the mall, take
a moment to breathe deeply and try to enjoy your surroundings.
Practice breathing into the belly rather than into the chest, which
is where many of us are likely to breathe when we are stressed. Changing
this pattern by inhaling and exhaling into your belly rather than
your chest enhances the benefits of the air circulating throughout
your body.
If you spend more time enjoying the moment and remembering to breathe
deeply, chances are that you will have greater pleasure once you are
finally able to sit down for your meals.
Digestion During the Holiday Season
In Ayurveda, good digestion is at the crux of maintaining optimal
health. Poor digestion, on the other hand, is considered the root
cause of all physical disease.
Some have very strong agni (digestive fire) and can digest almost
any holiday feast, while others can feel bloated or uncomfortable
after eating a few hors d'oeuvres. So it is important to develop an
understanding of your personal digestive power and the foods, thoughts
and activities that contribute to your healthiest state of digestion.
For example, if you know that you digest your meals best after getting
some exercise, it is wise to get a workout in before the big party.
Here are some additional tips to help you achieve optimum digestion
this holiday season:
- Since stress can adversely affect digestion make time to meditate,
do yoga and breathe deeply (see above).
- Place a drop or two of lime juice onto a thin strip of ginger,
add a pinch of salt, and eat before heavy meals. This will stimulate
the body's digestive fire.
- Limit or avoid stimulants such as coffee, tea and alcohol. If this
is not an option for you, sprinkle some cardamom into your daily cup
of organic coffee. The cardamom acts as an antidote to the stress
that caffeine puts on your adrenals. For teas, try to select an herbal
variety over black tea or other caffeinated products. And for holiday
cheer, a little red wine has been known to enkindle digestion but
try to keep the glasses to a minimum.
- After meals, cumin, coriander and fennel tea is a tasty way to
assist digestion. To make add equal parts to hot water (1/3 teaspoon
each/cup will work) and steep for about five minutes.
- Avoid exercise or sex within an hour of food, and avoid sleep within
two hours.
- When you are eating, do nothing but eat; avoid eating while wrapping
presents, driving, shopping, standing or otherwise not concentrating
on your meals. This will increase your enjoyment of your food as well
as the likelihood that you will be satiated with less of it.
- Eat in moderation. If your belly aches or you feel stuffed, you
have more than likely taken in more food than you will digest well.
- Consider the source, preparation and presentation of food. For
most people, especially those with sensitive digestive systems, where
food comes from, the way in which it is prepared, and how it looks
when served, contribute to the healthiest digestion.
- Be conscious of your mood prior to taking your meals. Try not eat
when you are angry, depressed, bored or otherwise emotionally unstable.
It is said that when one eats with anger, all food is like poison
rather than medicine.
- Eat your largest meal when your digestive fire is strongest, which
for most people is around noon. After sunset, digestion is generally
weaker so eat lightly.
- Take digestive herbs like Hingvastak which has been formulated
to enkindle the digestive fire; it is the ideal herbal remedy for
those who are inclined to indigestion and flatulence.
- Remember that like increases like, so if you are trying to be light,
eat lightly. If you want to be heavier, go for heavier foods.
“The single most powerful rejuvenating force in the universe
is faith.”
Chaitanyananda
Recipe: Tri-Doshic Vegetable Curry #1
This dish will take about one hour to prepare.
- 1 cup fresh green peas (frozen can be used if necessary)
- 1 cup carrots, diced
- 1 cup potatoes, diced
- 2 cups green string beans or asparagus, cut in 1 inch pieces
- 2 tbs. sunflower oil or ghee
- 2 tsps. cumin seeds
- 2 tsps. black mustard seeds
- 1 tsp. sea salt
- 1½ cups water
- 2 tsps. turmeric
- 1 tsp. coriander powder
- ½ cup yogurt
Heat oil or ghee in large heavy skillet. Add mustard and cumin seeds.
When the mustard seeds pop, add turmeric. Then add all the vegetables
and the water. If using frozen peas, do not add until rest of vegetables
are nearly done. Cook covered until the vegetables become tender,
about 15-20 minutes. Then add yogurt and the rest of the ingredients,
stirring well. Simmer uncovered on low heat for another 15-20 minutes.
Comments: Serve over rice or other grain. This easy-to-prepare curry
is likely to garner you rave reviews. The cooling qualities of the
peas and potatoes are offset by the other vegetables and the curry
spices. This small amount of yogurt, thinned with water, is usually
tolerated well by all doshas and aids digestion. Whenever you can,
use tender fresh, rather than frozen peas, as they are more balancing
for kapha and vata.
Ayurvedic Glossary:
TRI-DOSHIC: foods or herbs that are suited to all three constitutions.
CURRIES: well-blended combinations of spices added to foods to aid
digestion and tonify the body
Recipe and article reprinted with permission from The Ayurvedic Cookbook
by Amadea Morningstar with Urmila Desai, Lotus Press, P.O. Box 325,
Twin Lakes, WI 53181. ©1990 All Rights Reserved. Recipe reprinted
with permission from The Ayurvedic Cookbook by Amadea Morningstar
with Urmila Desai, Lotus Press, P.O. Box 325, Twin Lakes, WI 53181.
©1990 All Rights Reserved.
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