Agni - the Digestive Fire

Keeping your agni balanced during the holiday season - by Dr. Leena Athparia, ND

Agni is considered as the "digestive fire" in Ayurveda.  From a physiological perspective, digestion is a complex multi-step process which breaks down food into smaller particles which are then absorbed, transported and incorporated into our bodies.

The ayurvedic concept of agni allows us to transform food into nutrients while burning off waste products.  As digestion is important, elimination of waste is equally crucial to stay healthy.  Agni refers to the principle of processing food, in addition to processing experiences, memories, emotions and sensory impressions.  We not only physically digest our food, but we need to "digest" and process our experiences on a daily basis.

Agni is the foundation to health. In an ayurvedic assessment, your state of agni is assessed and treated accordingly.  When agni is unbalanced, digestion weakens, toxins linger in the body, illness takes a hold and vitality diminishes.  Balanced agni is essential for well being !

According to Ayurveda, we are each born with a different constitution - our tendencies in our agni is based on our constitution, as well as environmental and lifestyle factors such as climate, daily routine and the food we eat.  During the holiday season, we may be shifted from our regular routines, and may be enjoying food in excess !  Below are the variations of agni and tips on how to help balance your agni: 

VISHAMA AGNI : irregular metabolism

Often associated with excess vata, vishama agni is erractic with digestive patterns that alternate between fast and slow.  This may be evident in conditions such as IBS, diarrhea, constipation (or alternating between the two), gas and rumbling in the abdomen.  Appetite may be irregular, and elimination may be erratic.

How to Balance Vishama agni:

• Establish routine: regular meal times & avoid overeating in one sitting
• A pinch of cumin and rock salt can be ground and chewed before meals 
• Spices such as ginger and black pepper in the diet
• Vata care if present in your constitution (Vata pacifying diet & lifestyle)
• Regular abhyangas
• Herbs such as Triphala (dose and timings should be customized by an ayurvedic practitioner)

MANDA AGNI: slow metabolism

Often associated with excess Kapha, manda agni indicates slow, sluggish digestion. Only small meals can be eaten, and undigested food sits in the stomach and intestines leading to heaviness in the body and mind.  There may be associated kapha conditions such frequent colds & coughs, mucous, congestion, swelling, lymph congestion, oversalivation, excess weight, cold clammy skin etc.  Thick white coat may be observed on the tongue first thing in the morning.

How to Balance Manda agni:

• Tongue scraping in the morning
• Practice yoga that is invigourating and rejuvenating (surya namaskar, hatha yoga)
• Chew on fresh ginger before meals to stimulate agni
• Use spices such as cinnamon, clove, fenugreek, ginger
• Prepare food that is colourful, fresh, and pleasing to all the senses
• Focus on 2-3 main meals a day: avoid snacking and make lunch the largest meal
• Kapha care if present in your constitution (Kapha pacifying diet & lifestyle)

TIKSHNA AGNI: fast metabolism

Often associated with excess Pitta, tikshna agni is when digestion is too strong and fast.  Appetite may be insatiable, desiring large amounts of food which may pass too quickly through the digestive tract. Symptoms may include burning sensations, acid reflux, diarrhea, hot flashes, inflammation and low energy.

How to Balance Tikshna agni:

• Follow a Pitta pacifying diet
• Avoid pungent spices such as garlic, chilli and stimulants such as caffeine and alcohol
• Incorporate cooling foods and spices such as cumin, fennel, coriander, mint, dill etc.
• Drink lassi (buttermilk) after meals - customiz with spices suiting your constitution
• Herbs such as amla, licorice and aloe juice can be beneficial for Pitta balancing
• Meditation and rejuvenating yoga to balance and calm the system

SAMA AGNI: the balanced state

When agni is balanced, you can enjoy healthy digestion and a clear state of mind. Individuals with sama agni can digest a reasonable amount of food in any season and enjoy balanced digestion, absorption and assimilation of nutrients along with a strong immune system and happiness in their lives.  They are also able to process and handle new situations, experiences and emotions with strength and balance. Unfortunately in our modern lifestyle, sama agni is rare ; processed food, erratic & high-paced lives throw agni off balance very easily.  However the earlier an imbalance in agni is detected, the easier it is to correct with ayurvedic guidance. 

Agni is the key to health; it processes our food, emotions, and experiences.  The 4 varieties of agni are a tool to identify balanced agni from factors that are preventing optimal agni. It is important to understand that each individual will present with a unique set of symptoms and needs individualized approach to help balance agni.  With increased self-awareness and the guidance of an ayurvedic practitioner, you can help restore vitality this season. Yoga, meditation, time in nature, wholesome meals and balance between work and life, doing and relaxing as well as spending time with family and loved one can help keep agni strong over the holidays !

To learn more about agni and understand your constitution, you can book a naturopathic & ayurvedic consultation with Dr. Leena Athparia, ND or contact Naturopathic Foundations at 905-940-2727.

Digestive Support with Ginger !

Used for centuries, ginger is a rhizome which has become popular around the world.  In ancient China and Rome, ginger was a favoured spice for cooking and healing.  Ginger then arrived in Europe around the 9th century and became so popular that it is said to have been used like salt, and pepper, and even sprinkled on beer - which is the origin of "ginger ale"!

With its unique flavour that suits sweet & salty, ginger has made its way into cuisine in various forms - gingerbread cookies (Europe), ginger in coffee (Yemen), ginger with fish (Myanmar), ginger beer (Jamaica), chai tea (India) and much more. In addition to ginger's striking taste, the medicinal benefits of ginger have been known in traditional medicine and recognized by modern day research. Ginger can provide relief for morning sickness and nausea, relieve inflammation and arthritis, improve circulation and support various other health concerns when used properly.

From an Ayurvedic perspective, ginger can support digestion by rekindling "agni" - the digestive fire.  "Agni" is one of the most important principles in Ayurveda and relates to how we not only digest food, but how we digest experiences, emotions and sensory input.  Ginger helps increase "agni" in the stomach which helps stimulate saliva, gastric juices and enzymes, bile to enhance breakdown of ingested food.  It can also support movement of food past the stomach into the intestinal tract, reducing bloating and digestive discomfort.

Ginger has sweet and pungent tastes and has heating qualities.  It has a sweet post-digestive effect and has an affinity to the digestive, circulatory and respiratory systems. Ginger is tridoshic, meaning it is suitable for each of the 3 doshas - vata, pitta, kapha.  How and when ginger should be taken for each individual depends on their agni, the season, and the state of their doshas.  Agni tends to be weaker in Vata and Kapha constitutions, and in Pitta constitutions, agni has a tendency to be aggravated leading to heartburn and other pitta conditions. Ginger is generally safe to use, however intake must be monitored in certain constitutions if taken in excess.

GINGER PICKLE RECIPE

This recipe is very simple to make, and can be an effective way to incorporate ginger in your diet to support agni:

Ingredients: 

• 2" organic ginger (fresh) - peeled, sliced finely in strips
• 2 tsp lemon juice
• 1/4 tsp rock salt or himalayan salt
• 1/4 tsp mustard seeds
• Olive oil to cover all the ginger pieces
• Other spices can be added based on your ayurvedic constitution - turmeric, hingvastak, cumin, maple syrup

Mix the ingredients together in a small glass jar, and store at room temperature. You can chew on a ginger piece before meals. Best to make small amounts of the pickle for the week and eat fresh. 

If you would like to learn more about Ayurvedic spices, their medicinal benefits as well as their culinary uses, join us for a seminar on Saturday, Nov 21st at 3pm or on Tuesday Nov 24th at 6:30pm. Details can be found: Ayurvedic workshops

To learn more about how ginger can be used medicinally specifically for your constitution, you can book a naturopathic & ayurvedic consultation with Dr. Leena Athparia, ND.K = good for all Ayurvedic dosha typ

What is Tongue Cleaning?

Tongue cleaning has long been a practice valued in Ayurveda to maintain oral hygiene.  Tongue cleaning (otherwise known as tongue scraping) is a simple daily practice of scraping the tongue before brushing the teeth, to remove toxins.

Tongue scrapers were originally made of metals such as copper, silver, gold or brass.  Copper tongue cleaners may be beneficial to use as copper has natural anti-bacterial properties.  The mouth can breed a host of unwanted organisms which can lead to receding gums, tooth decay, gingivitis, weakened enamel, bad breath and more.  Oral hygiene is critical in maintaining healthy gums and teeth - tongue cleaning, in addition to regular brushing and eating a balanced diet, can be a simple healthy routine to incorporate into your day.

By scraping the tongue, first thing in the morning before brushing your teeth, you can remove the thick white film that develops on your tongue overnight.  This coating known as "ama" in Ayurveda is considered as toxic waste.  By removing this waste material (rather than swallowing it down in the morning), we can reduce the toxic load in our digestive tract, improve our taste, reduce bad breath and reduce chances of upper respiratory tract infections. Tongue scraping also is said to activate the taste buds which activates the digestive tract and supports healthy elimination.

How to do tongue cleaning:

1) Before brushing your teeth, observe your tongue in the mirror. Notice any changes as you observe it each day.

2) Use your tongue scraper to scrape the tongue from back to front.  Repeat this 3-5 times, rinsing the cleaner each time.  Reach as far back as you can.

3) You will notice a thick film on the tongue cleaner which will reduce each time you tongue clean.

3) Observe your tongue once again and you will notice less white coat and your tongue will feel 'clean'

4) Brush your teeth as you would normally, and you can do a round of 'oil-pulling' (coming up in a later blog!)

5) You may do this daily - after some time, if you skip a day, you will feel the difference and wonder how you ever managed without tongue cleaning !          

Tongue cleaning is an effective daily hygiene routine (dinacharya) that has long been used in Ayurveda, and is now increasingly being recognized by dentists for the associated health benefits.

Tongue Cleaners are available at your health food store, or drop by Yuri's Village Naturopathic Clinic. Tongue cleaners will be available at Health, Food, Creativity on Saturday Nov. 21st & Sunday Nov. 22 @10am - 6pm.

If you would like a comprehensive health plan which includes Ayurvedic & naturopathic medicine and is customized to your concerns, you can book an appointment with Dr. Leena Athparia, ND.

Preparing for Fall with Ayurveda

Ayurveda is an ancient system of medicine which originated in India over 5,000 years ago and examines the interplay of the five elements and doshas (vata, pitta, kapha) that make up our unique constitution.

Everyone is unique – we are each born with a different constitution on the physical level as well as the mental & emotional level. At the core of Ayurvedic philosophy, there are 3 vital bio-energies that make up our constitution: vata, pitta, kapha. Each of these are made up of a combination of the 5 elements.

Summary of Doshas and their Qualities: 

Vata: (air + ether) dry, cold, light, moving, changeable, subtle, rough, quick

Vata’s function is movement. Vata types are active and mobile, often rapid and multi-task.

Pitta: (fire + water) hot, light, intense, penetrating, pungent, sharp, acidic

Pitta’s function is transformation.  It controls digestion and metabolism.  Pitta types have a fiery nature in both body and mind.

Kapha: (water + earth) heavy, slow, steady, solid, cold, soft, oily

Kapha's function is structure – holding the cells together and promoting growth.

Kapha types are cool, steady and easily attached.

Vata Dosha - keeping the balance

Keeping the 3 doshas balanced within ourselves is vital in staying healthy and keeping the immune system strong.  For each individual, the balance point of vata, pitta, kapha is unique – one dosha may be dominant over the others or two doshas may be dominant.  Understanding our dominant dosha type and learning how to prevent it from getting aggravated is key in staying healthy.

As we prepare for fall, it is important to understand the change of the seasons and how it impacts our health.  Fall is considered vata season because the qualities that characterize vata are dominant at this time of the year.  The weather changes are apparent with colder and shorter days, dry wind, lightness in the air and crackling leaves. 

For individuals with a balanced vata dosha they may be active, creative, and stay healthy when in balance. However, when vata accumulates in the body and mind, the imbalance may manifest as dry skin, brittle nails, joint concerns, anxiety and nervous system issues, constipation, digestive concerns and more.  Though all individuals are susceptible to the changes brought on by fall, individuals who are vata dominant are especially at risk for vata aggravation. To help maintain balance during the fall season and keep vata pacified, incorporating daily lifestyle routines and eating according to your constitution can ease the transition into the cold season. 

General suggestions to reduce Vata in fall:

•     Dress warm and avoid cold drafts
•     Drink warm liquids: herbal teas, soups and nourishing broths that are balancing
•     Incorporate warming spices into your meals such as ginger, black pepper, mustard seed, cinnamon, clove which can support blood circulation and immunity.
•    Root vegetables and seasonal vegetables can be grounding such as carrots, beets, pumpkin, yams etc.
•    Ensure adequate rest: more sleep is often needed at this time of year
•   Meditate and take the time for relaxing activities
•   Add ghee (clarified butter) or healthy oils on your vegetables or grains
•   To bring stability, try to establish regularity & routine: eating, sleeping, waking up at the same time daily
•   Abhyanga – oil massage which you can do on your own or have done by a qualified practioner

When we understand our ayurvedic constitution better we can do the necessary groundwork to prepare ourselves better for fall.  Nourishing our body, mind & spirit is essential so we can feel great this fall & winter !

If you would like a comprehensive healthcare plan which includes understanding your Ayurvedic constitution, you can book an appointment with Dr. Leena Athparia ND or visit her website at www.doctorleena.ca

Downtown: Yuri's Village - 663 Greenwood Ave, Toronto
Markham: Naturopathic Foundations - 33 The Bridal Trail, Markham, ON

Abhyanga - Ayurvedic Massage

What is Abhyanga ?

Abhyanga (Sanskrit: अभ्यंग or अभ्यङ्ग "Oil Massage") is a traditional form of full body massage in Ayurveda which involves applying warm medicinal oil which is customized according to your dosha or body type.

In Ayurveda, massage is a tool for relaxation and far more - it is used as a method for medicinal oils to penetrate through the skin and allow detoxification on the cellular level. Skin is the largest organ in the body and readily absorbs whatever is applied to it. Abhyanga can promote detoxification, lymphatic drainage and nourish the skin and tissues, while creating a sense of love and care.  In our modern day lifestyle, Abhyanga is very grounding and offers the perfect antidote to stress.

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

Abhyanga involves systematic sequences, and specific pressure points ("marmas") which relax and invigorate the system. Regular Abhyanga massage restores balance of the doshas and calms the mind. It is especially crucial in Vata imbalances. However, Abhyanga done by an Ayurvedic Practitioner can be customized based on the individual, according to the season and the dosha type - Vata, Pitta or Kapha.

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

What are the Benefits?

• Promotes total relaxation
• Strenthens the nervous& musculoskeletal system
• Reduces fatigue
• Improves sleep
• Encourages detoxification
• Boosts the immune system
• Nourishes the skin
• Supports circulation & lymphatic drainage
• Improves digestion
• Reduces pain & lubricates the joints
• Slows down aging
• Harmonizes the flow of "prana"
• ...feels amazing !

How long are treatments and how often can it be done? 

Abhyangas generally last one hour, and can be done regularly - in India, during panchakarma treatment, individuals will receive abhyangas daily for several weeks ! However, for general purposes, abhyangas can be done monthly or weekly depending on the state of the individual's health and the season.

Dr. Leena Athparia ND is now offering Abhyanga in Toronto ! A full Naturopathic & Ayurvedic initial intake is done before an Abhyanga massage to ensure customized treatment is given, along with dietary and lifestyle recommendations.

Downtown: Yuri's Village - 663 Greenwood Ave, Toronto
Markham: Naturopathic Foundations - 33 The Bridal Trail, Markham, ON

“The body of one who uses oil massage regularly does not become affected much even if subjected to accidental injuries, or strenuous work. By using oil massage daily, a person is endowed with pleasant touch, trimmed body parts and becomes strong, charming and least affected by old age”

Charaka Samhita Vol. 1, V: 88-89
(One of the Great ancient texts of Ayurveda)

- See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

Contact: Dr. Leena Athparia, ND

Massage your body with love and patience for 15-20 minutes. Here are the recommendations for frequency and oil type, based on the doshas:

• Vata Dosha: 4-5 times a week using sesame, almond, or a Vata-balancing oil, such as the Relaxing Abhy Oil. 
• Pitta Dosha: 3-4 times a week using a coconut, sunflower, or a Pitta-balancing oil, such as the Soothing Abhy Oil.
• Kapha Dosha: 1-2 times a week using safflower or a Kapha-balancing oil, such as the Invigorating Abhy Oil.

- See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

Blood Building

Iron - the foundation of blood

For many people, getting enough iron in the diet can be challenging - especially if you are vegetarian/vegan.  Women & expecting mothers can also be at risk for iron deficiency.  

Ensuring adequate iron, B12, Folic acid & B6 in the diet and proper absorption is critical in building blood.  In Ayurveda, summer is the peak of "Pitta" - the fire season.  Summer food choices should include cooling foods which naturally decreases the heat building up in the body. This time of year is also the ideal time to build blood.  Blood is the "fire" or "life" of the body and without it, oxygen and nutrients cannot nourish the organs and cells.  Those with iron-deficiency anemia or those who generally suffer from low ferritin levels, summer is the best time to help improve your blood quality, according to Ayurveda. 

Examples of foods to build your blood quality (vegetarian sources): 

• Molasses
• Curry Leaves
• Black Cumin
• Sesame seeds (black)
• Pomegranate
• Dried fruits: Figs, Prunes, Apricots, Raisins, Goji berries
• Dates
• Beets
• Lentils
• Dark chocolate...in moderation !

Honey: it is also said that a little bit of honey in warm water (good quality, unpasteurized) is beneficial for improving the red blood cell count.

Using a cast iron pan may be very beneficial to help increase the iron in your diet as iron gets released into the food as you cook.

In addition, it's important to ensure you are digesting your food and absorbing your iron-rich foods. Consider adding spices to your meals such as ginger and cumin to help assimilation.  Take your time to chew and eat properly in a relaxed environment.

BLOOD BUILDING TEA

This is a simple tea recipe I like to take which helps build blood over long term.

Nettles are a nourishing herb 

"Boil 1 cup of water and pour over 1 tsp of dried nettle herb and add a squeeze of lemon juice.  Let steep overnight. You may strain if you wish.  Add 1 tsp of molasses, stir and drink in the morning. This provides a nourishing caffeine-free tea that is rich in iron and minerals. Best to drink on an empty stomach."

Nettle is easily available in health food stores or herbal shops.  The acid in the lemon helps pull out the iron and minerals in the nettles.

Please note that you should always check your iron levels with your Doctor/Naturopath first before self-prescribing iron deficiency.  

Refresh'mint'

Some neat facts and uses of MINT - Cooling for the summer heat !

Mint is a common herb - almost anyone without any herbal background knows what mint looks like or some basic uses for it. However, many of us overlook some of the potent medicinal benefits of this herb which can be easily grown in your backyard, pot, or bought fresh from the store.

FACTS

There are over a dozen species of mint plants - most of which grow in moist environments and can grow very fast. These include peppermint, apple mint, ginger mint, gray mint, spearmint, orange mint, banana mint and even chocolate mint ! Yes, it sounds like an ice cream flavour, but chocolate mint has a brownish tint and has a delicious chocolatey mint flavour.

Mint can be grown all-year round (in warm climates) and can be harvested at any time of the year.  When collecting leaves, you can consume them fresh, freeze the leaves, or dry them and store in airtight containers.

MEDICINAL USES

Ayurveda: Most varieties of mint are cooling which helps balance 'Pitta' and generally pacifies all the doshas.  It has a sweet taste and is often used to support the digestive & respiratory systems.

Breathe freshner:  chew on some mint leaves to freshen your breathe after meals

Soothes the stomach:  mint has been known to help soothe the smooth muscles in the gastrointestinal tract and expelling gas, relieving discomfort.  Peppermint has also been helpful in people suffering from IBS. Can take as a tea or fresh leaves.

Relieves nausea: the scent of mint leaves or essential oil can relieve nausea

Headache: applying peppermint oil to the temples and inhaling the aroma can relieve pain as mint help relax tense muscles.

Reduces congestion: mint has a strong aroma which opens up the airway, and mint helps break up and release phlegm.  If you have a cold, take a bowl of steaming water with a few drops of mint oil and inhale the vapour.

Anti-inflammatory:  mint has properties which relieve inflammation - in the digestive tract, and respiratory tract.

Promotes relaxation: mint helps you wind down - drop some oil in a warm foot bath or keep a small bottle to apply on your skin to help you relax. It also helps clear stagnation not only in the organs but also on the emotional level.

HOW TO USE IT

Teas: pour 1 cup of boiling water over 1 tsp of dried mint leaves, or a few fresh leaves. Steep for 5-10 min and enjoy.

Summer drinks: add mint leaves to lemonade, limeade, fresh juices or a lassi.

Salads: mint adds a delicious flavour to fresh salads.  Try adding chopped mint with cucumbers, or chopped mint in yogourt to make a delicious raita.

Add to cook dishes: toss in chopped mint with oven-baked potatoes, fried rice (biryani), blend in a summer soup.

Mint Chutney Recipe:  Enjoy this 2 min video and learn how to make a simple & delicious coconut-mint chutney in minutes !

*This information is for educational purposes only.  If you have a medical condition, please check with your Doctor or Health Practitioner.

"Cool" tips for the summer heat !

Have you noticed there are certain foods you prefer to eat when it's hot? Like a juicy watermelon or a fresh salad... And other foods that are reserved for the winters?

The concept of "heating" or "cooling" the body, based on the seasons and one's constitution is very inherent in Ayurveda & Chinese Medicine.  Eating the right foods in accordance to the seasons act as natural "air-conditioning" or a"heating" system that balances your body temperature.

What comes to mind when we say "cooling" foods?
Ice cream, iced capps...or watermelon?

Foods that cool your body down aren't necessarily foods that are cold.  In fact very cold food & drinks can actually put more of a burden on your body which needs to heat them up to body temperature which requires more energy.  Certain foods, once digested, actually help cool your body down. If you can incorporate these foods, and reduce "heating" foods on hot summer days, you will not only be doing your body a favour, but you will feel much better as well!

Summer, in Ayurveda is considered as the "Pitta" season.  Ayurveda recognizes each individual's constitution, and suggests lifestyle & diet that balance the constitution. During summer you can reduce Pitta heat within your body by adjusting your diet accordingly.

Some suggestions on COOLING foods:

• Fruits: sweet juicy fruits (cherries, grapes, plums), melons, apples, pears, dates, figs, limes... 
• Vegetables: broccoli, cabbage, carrots, peas, zucchini, squash, celery, cucumber, okra, leafy greens...
• Legumes: mung beans, most lentils, kidney beans
• Grains: rice, barley
• Nuts: Coconut, Almonds (without skin)
• Oils: Olive, Coconut
• Sweetners: maple syrup, coconut syrup, rice syrup
• Herbs & Spices: mint, coriander (leaf & seeds), dill, fennel seeds, cardamon, cumin, saffron 
• Favour flavours that are: sweet, bitter, astringent

*note: for a more extensive list visit: http://lifespa.com/summer-grocery-list-pitta-reducing-diet/

Try incorporating these tips to REDUCE summer HEAT:

-Avoid ice cold drinks (drink room temperature, or slightly chilled)
-Ensure adequate water intake and electrolytes
-Avoid intense exercise or being in full sun during the hotest part of the day
-Limit excessive salty, sour or pungent (spicy) foods: dry ginger, mustard seeds, cinnamon, garlic, black pepper 
-Avoid deep fried & heavy foods
-Start the day with a cold shower
-Yoghurt is actually heating for the body so best to make lassi (diluted yogourt which is cooling)
-Wear clothing that is loose, comfortable, and made of natural fibre

Try one of these COOLING RECIPES, and let us know how you feel !

Watermelon Mint "Aid"

• 1/2 small watermelon
• 12 fresh mint leaves
• 1 key lime
• Maple syrup to taste
• Pinch of salt if desired

Blend together briefly in a blender and add water to dilute it.  Pass through a strainer and enjoy!

This is a refreshing natural electrolyte drink sure to please all !

Sweet Rose Lassi

Watermelon-Mint Smoothie

• 2-3 cups diced seeded watermelon
• 4-5 fresh mint leaves, washed
• 1 sprig of fresh mint for garnish

Blend the watermelon and mint leaves to a smooth purée and serve cool, garnished with the sprig of fresh mint.
- See more at: http://www.mapi.com/ayurvedic-knowledge/ayurvedic-diet/beat-the-heat-with-an-ayurvedic-diet.html#gsc.tab=0

• 1/3 cup yogourt
• 1 cup water
• Add a pinch of ground cardamom seeds
• 1 Tbsp maple syrup (to taste)
• 1 tsp Rose water

Stir together until well blended and enjoy. This is a cooling and exotic tasting drink that is delicious !

Please remember that everyone's constitution is different.  Some individuals will need to reduce heat more than others.  If you are interested in learning more about your constitution and what diet is best for you, schedule an appointment with us ! 

1 part cold yogurt

3 parts water

Pinches of cardamom, sugar and Organic Rose Water

- See more at: http://www.mapi.com/ayurvedic-recipes/beverages/lassi.html#gsc.tab=0

Watermelon-Mint Smoothie

• 2-3 cups diced seeded watermelon
• 4-5 fresh mint leaves, washed
• 1 sprig of fresh mint for garnish

Blend the watermelon and mint leaves to a smooth purée and serve cool, garnished with the sprig of fresh mint.
- See more at: http://www.mapi.com/ayurvedic-knowledge/ayurvedic-diet/beat-the-heat-with-an-ayurvedic-diet.html#gsc.tab=0

Sprout to Life !

Tips on How to Make your own Sprouts

The transformation of a small seed into a sprout, then a shoot and into a fully grown plant is quite an amazing process. Sprouting can easily be done at home, turning lifeless grains, lentils, nuts and seeds into nutritious and delicious delicacies within a day or two, making a great addition to salads, sandwiches and even soups or stirfries.

Sprouts are easy to grow and packed with nutrients

A seed contains the blueprint for the plant to grow and is packed with nutrients to keep the seedling nourished until it firmly takes root in the soil. When a seed begins to germinate, complex compounds are broken down into simpler

bioavailable vitamins, minerals, amino acids and proteins which are easier for us to digest and assimilate into the body. These simpler compounds are used as building blocks for new compounds needed for the seed to grow into a plant.

Many grains, seeds and legumes also contain phytic acid and enzyme inhibitors which keep the seed dormant until they are soaked in water which triggers the germination process. Phytic acid is not digestible and has a strong binding affinity for essential minerals such as iron, zinc, calcium and magnesium. As a result, these nutrients are poorly absorbed by the intestines. Soaking and rinsing helps reduce the phytic acid, initiates the production of new enzymes, and improves the availability of nutrients & minerals.

Simply soaking legumes and seeds for a few hours or overnight, then draining, and placing in a colander, glass jar or sprouter can yield great results. It's cheap, environmentally friendly, local and nutritious. Its best to buy organic lentils, beans, seeds & nuts to sprout since conventional ones sometimes do not sprout due to their reduced viability from the transport and processing they undergo.

Some examples of what you can sprout:

The miracle of life- all packed into a little seed !

- Mung beans & other beans
- Lentils (French, brown)
- Chickpeas
- Sunflower seeds
- Almonds & peanuts (make sure you buy raw, not roasted)
- And much more...!

Sprouts are great to eat raw, but they can also be interesting additions to soups and cooked dishes.

In fact, soaking/sprouting lentils & beans, can make them a lot easier to digest and reduce the unwanted side effects often associated with beans. However, there are a few sprouts which are best to eat cooked as they may contain toxins and indigestible compounds, such as soy beans, kidney beans and many other beans - its best to soak the beans and cook them to maximize their nutritional value, and minimize the toxins and indigestible components.

Don't forget, its always important to wash sprouts frequently (twice a day) to prevent bacterial contamination.

Of course, if sprouting is too complicated for you, grocery stores always carry some selection of sprouts that are great to add to sandwiches & salads!

If you want to get started with sprouting, here is and informative 3 minute video:

'How to Sprout Mung beans' >> click here

To learn more about Dr. Leena Athparia, ND contact Naturopathic Foundations at 905-940-2727 (Markham) or Yuri's Village at 416-466-5773 (Danforth).  A complimentary 15 min meet n greet is available to learn more how Naturopathy and Ayurveda can help you.

Smoothies & Superfoods - Recipes

As a recap on our latest workshop "Smoothies & Superfoods", I'd like to share some highlights from the evening ! We had a variety of tantalizing & multicolored smoothies that were delicious - from "smooth" to "crunchy" - and nutritious !

For those who missed, we hope to see you next time... here are some notes:

What makes a great smoothie? Things to keep in mind:

Unless you are intending to make dessert, a smoothie for breakfast should not be loaded with sugar (or purely fruits).  Balance it with some greens, protein and nuts/oils to balance blood sugar and provide long-lasting energy.  Most smoothies are too high in sugar, especially if you are consuming as a meal.

A protein powder mixed with water is not alive – always add some fruits/veggies or ‘real’ food.      

Variety is the spice of life - always keep your smoothie interesting by changing flavours & textures: such as ginger, cardamom, cinnamon, cocoa nibs etc. Adding fats to a smoothie are crucial -  they help you feel full while providing healthy omegas.

INGREDIENTS:

Leena Athparia, ND with Sweet Potato Smoothie

·         Liquids – yogurt, kefir, nut milk, juice (but high in sugar), water, milk

·         Fruits – berries, apples, kiwis, bananas, peaches,  grapes etc.

·         Veggies – green powders, avocados, squashes, leafy greens, red cabbage, beets

·         Protein- protein powder (Raw Meal, Vega, Rice, Whey), soaked almonds, peanuts, sunflower, nuts, almond butter, tahini, peanut butter or other nut butters

·         Oil- Flax, Udo’s, Coconut

·         Spices – cardamom, cinnamon, ginger, pepper, nutmeg

·         Sweeteners – dates, honey, stevia, fruits, agave, bananas

·         Superfoods

SUPERFOODS:

·         Chia seeds/Flax – rich in omegas & fiber

·         Spirulina & Chlorella – high in B12 & iron, detoxifying

·         Cacao Nibs – antioxidants, the chocolate taste without the sugar, adds texture, boosts serotonin

·         Bee Pollen – rich in B vitamins, proteins, amino acids, great for energy

·         Maca – support for hormones & energy

·         Moringa – rich in vitamins, minerals

·         Acai/Berries/Goji – antioxidants, dense nutrients and berries are lower sugar than other fruits

·         Hemp Seeds – rich in proteins & omegas

·         Spices - turmeric, cinnamon, cardamom etc – rich in antioxidants, volatile oils etc
And more.....

RECIPES

Choco Rasp Smoothie

Choco Rasp Smoothie in the making, at Yuri's Village Naturopathic Clinic

½ c raspberries

1 apple

1 cup yogurt

1 Tbsp cacao nibs

1 scoop Whey protein

Coconut oil/Flax

Slice of ginger

Water

Alternate option:

Replace yogurt with orange juice, and try a rice protein for a different flavor

Health benefits: this smoothie is rich in antioxidants with the berries & cacao

Avocado Bliss

½ avocado

½ c spinach or greens powder

1 cup almond milk

1 Tbsp tahini/almond butter

1 scoop protein

Banana or honey

Cacao powder or nibs

Cardamom

Health benefits: this is packed with healthy omegas – great for skin & heart health

Spiced Sweet Potato Pie Smoothie*

½ cup sweet potato, steamed or roasted, chilled

½ cup canned coconut milk or plain organic yogurt

1 scoop of vanilla whey protein isolate powder

1 tsp cinnamon

½ tsp vanilla extract

¼ tsp nutmeg (optional), or cloves, ginger

4 ice cubes (or water)

Health benefits: cinnamon helps balance blood sugar. Try with any squash/pumpkin.

Avocado Bliss Smoothie with a Mango twist

*For more great smoothie recipes & tips, visit Alex's Blog here:

http://www.alexpicotannand.com/#!FRUIT-VEGGIE-SMOOTHIE-RAINBOW/ck4t/5535699d0cf226d45e8df4eb

ENJOY ! Please share your comments or any new tips you have discovered :)