"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 :)

Naturopathic Awareness Week May 12-17

This week, the power of Naturopathic medicine will be celebrated across North America.  Naturopathic doctors across Canada will be highlighting the value of naturopathic medicine, healthy living, and disease prevention in their community.

At Yuri's Village, Naturopaths - Dr. Yuri Murakami ND & Dr. Leena Athparia ND will be offering a variety of workshops & seminars to the public to showcase some of the benefits and variety naturopathic medicine has to offer and how you can apply it to your daily living.

Join us & get inspired !

*5 things Naturopathic Medicine can help your child's wellness* (free)

English: Tuesday, May 12 @ 10:30am-11:30am
Japanese: Wednesday, May 13 @ 10:30am-11:30am

* Vegetarian Cooking Class*

Thursday, May 14 @ 11:00am-12:30pm

Join our hands-on cooking workshop where you will learn how to prepare simple, nutritious dishes for your family ! Dishes will have an Indian touch and you will learn how to use medicinal spices in your cooking !

* Intro to Naturopathic & Ayurvedic Medicine* (free)

Saturday, May 16 @ 9:30am-10:15am

Learn more about what is Naturopathic medicine in Canada, how it is practiced, what it covers and how it can help you in primary care treatment. We will also include Nutrition, Homeopathy, Supplements, Chinese Medicine, Herbs & Ayurveda.

* Naturopathic First Aid*
Saturday, May 16 @ 10:30am-11:30am

From cuts, burns, bruises & bites, learn natural & effective tips to help you and your family in acute situations to heal fast !

*Treating Autism with Naturopathic Medicine* (free)
Saturday, May 16 @ 1:00pm-2:30pm

Autism can be challenging for families - learn how Naturopathic Medicine can help and how it has helped numerous autistic children improve their condition.

Pre-register here or call: 416-466-5773
*All workshops are $25, except the Vegetarian Cooking Class which will be $35 and includes materials & lunch afterwards.

Location: 663 Greenwood Ave, Toronto, ON

www.yurisvillage.com

Tip: Did you know that lemon added to a glass of water in the morning can help with detox, cleanse your liver & alkalize your body?