Find Balance in Plant-Based Bowls as Simple Meals

Have you ever walked away from a meal craving something else about an hour later? That’s because you didn’t fulfill the body’s natural desire for all of the six tastes, as they are described in Ayurveda. When you consume a meal that contains the six tastes, you are nourished from a cellular level. Each taste corresponds with different qualities, as well as with macro and micronutrients. Including them all in a meal helps you to feel whole and balanced.

The reason fad diets don’t work is because they often skip out on or reduce the most essential taste, sweet. This can lead you to crave unhealthy sources of sweet after finishing a meal—such as that tempting brownie you see in the case at the coffee shop. By including a healthy source of sweet in a dish, such as quinoa, root vegetables, or healthy fats, you won’t crave desserts after licking your bowl clean.

According to Ayurveda, lunch is the time where your digestive fire, known in Sanskrit as agni, is the highest level of the day. Lunch is the best time to indulge in a Six Taste Plant-Based Bowl.

Customize Your Six Taste Bowl

Customize your Six Taste plant-based bowl by increasing or decreasing portions of the individual tastes. You may want to choose larger portions of the tastes that pacify your primary dosha and smaller portions of the tastes that increase it. All six tastes should still be present, however. If you feel balanced in the moment, just consume the bowls as is according to the recipe.

The six tastes in Ayurveda are as follows: Sweet, Salty, Sour, Pungent, Astringent, and Bitter.

To balance Vata: Include more sweet, sour, and salty tastes.
Decrease bitter, pungent and astringent tastes.

To balance Pitta: Include more sweet, bitter, and astringent tastes.
Decrease sour, salty, and pungent tastes.

To balance Kapha: Include more bitter, pungent, and astringent tastes.
Decrease sweet, sour, and salty tastes.

The Basic Components of a Six Taste Bowl

Hearty Base: Cooked grains and/or roasted starchy vegetables
+
Colorful Veggies: Variety of colors steamed, roasted, or raw
+
Plant Protein: Legumes, nuts, seeds
+
Healthy Fats: Avocado, coconut, nuts/nut cheeses, dressings made with nut butters and plant-based oils
+
Pungent Spices: Turmeric, cumin, and classical Ayurvedic spices; optional onion/garlic
+
Tasteful Garnishes: Fresh herbs + microgreens, sprinkle of sea salt, squeeze of lime

Hearty Base: Sweet

Quinoa
Starchy vegetables: sweet potato, pumpkin, butternut squash, carrot, corn
Brown rice, barley or other grain

Colorful Veggies: Bitter

Leafy greens: spinach, arugula, collard greens
Cruciferous vegetables (cauliflower, broccoli, cabbage, Brussels sprouts, kale)
Other vegetables: zucchini, snow peas, bell pepper, cucumber

Plant Protein: Astringent

Legumes: lentils, black beans, chickpeas, adzuki beans, edamame
Nuts and seeds: sesame seeds, tahini, sunflower, chia, flax seeds, walnuts

Healthy Fats: Sweet

Avocado, coconut
Nut cheeses, almonds, cashews
Plant-based oils: sesame, coconut, olive, avocado, grapeseed

Spices: Pungent

Allium vegetables: garlic, onion, leek, scallion, shallot
Spices: Cumin, turmeric, ginger, asafetida, black pepper

Garnishes: Salty and Sour

Salty: Sea salt, coconut aminos, sea vegetables, celery
Sour: Lemon, lime, apple cider or coconut vinegar

Quinoa Gado-Gado Bowl

Serves 2

Ingredients

For the Gado-Gado
½ cup red quinoa, well rinsed and drained
1 cup water
1 cup green beans, washed and trimmed
½ zucchini, thinly sliced
1/8 cup non-gmo corn kernels
1/8 carrot, thinly sliced
¾ cup mung bean sprouts
2/3 cup thinly shredded red cabbage

For the Spicy Sunbutter Sauce
1/3 cup sunflower seed butter
1 tbsp tamari
2 tbsp maple syrup
3 tbsp lime juice
1 tsp chili garlic sauce (remove to calm pitta)
3 tbsp water, to thin

For Serving:
¼ cup cilantro, chopped
1 lemon, cut in wedges

Instructions

Heat a small saucepan over medium heat and add quinoa. Toast quinoa for three minutes while stirring frequently. Then add water, stir, and bring to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes until all the liquid is absorbed and quinoa is tender. Fluff with a fork, remove lid, and remove from heat.

Make the sunbutter sauce by adding the sunflower seed butter, tamari, maple syrup, lime juice, and optional chili garlic sauce to a small mixing bowl and whisk until smooth. Add water 1 tbsp at a time until a semi-thick but pourable sauce is formed.

To serve, divide the quinoa in two bowls, top zucchini, corn, carrot, mung bean sprouts, and red cabbage. Top with sunbutter sauce, cilantro, and lemon.

Read more Ayurvedic Recipes and Suggestions from Sahara Rose.

Sahara Rose

Sahara Rose is an Ayurvedic practitioner, sports nutritionist, holistic health coach, and author of the Idiot’s Guide to Ayurveda, She leads a 12-week program bringing a combination of Eastern and Western health philosophies into busy lives. Sahara offers a free Ayurvedic Mind-Body type quiz at: iamsahararose.com

www.iamsahararose.com

The post Build an Ayurvedic Six-Taste Plant-Based Bowl appeared first on LA Yoga Magazine - Ayurveda & Health.

When you want a quick and easy way to feel like you’re at a spa every day without leaving your home, schedule an appointment for an Ayurvedic self-massage.

Abhyanga is the Sanskrit term for this ancient Ayurvedic practice that nurtures the body, softens, smoothes and hydrates the skin, stimulates the lymphatic system, lubricates joints, increase circulation, enhances sleep, and calms nerves.

Self-Massage = Love

According to the teachings of Ayurveda, the practice of oiling the body for abhyanga is a powerful act of self-love. In fact, one of translations of the Sanskrit word for oil, sneha, literally means love. When you oil yourself, you love yourself.

Benefits and History

The Charaka Samhita (one of the traditional Ayurvedic textbooks) says,“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.” Think about it; massage improves recovery time, increases strength, has anti-aging properties, and can even improve fitness. So if you’re a yogi, you’ll want to include this practice in your daily routine.

Choosing an Oil

According to Ayurveda, different oils have different energetic properties.

• Sesame Oil: Beloved in Ayurvedic tradition, this nourishing oil has powerful effects to hydrate dry skin. It calms the airy vata dosha.
• Coconut Oil: This cooling oil is recommended for people whose skin tends to be sensitive or even acne-prone. It cools the fiery pitta dosha.
• Jojoba Oil: Easily absorbed by the skin, jojoba is naturally anti-inflammatory. It is also recommended to calm the pitta dosha.
• Almond Oil: This light and fragrant oil is useful for people with damp, moist skin or to bring balance to the heavy and wet kapha dosha.

Need help choosing the right oil for your self-massage? Read this.

The Three Doshas

• Vata: Comprised of the elements of air and space, vata is characterized by the qualities of being dry, irregular, rough, and cold.
• Pitta: Comprised of the element of fire (with a little water), pitta is characterized by the qualities of being intense, penetrating, oily, and hot.
• Kapha: Comprised of the elements of elements of water and earth, kapha is characterized by the qualities of being damp, dense, sluggish, and cold.

Steps for Self-Massage

1. Warm the Oil

First warm the oil so it is better absorbed by the skin. Pour the amount of oil you want to use into a glass bottle (about ¼ to ½ cup depending on the dryness of your skin).

Heat a pot of water on the stove and submerge the glass bottle into the water for several minutes. Warm oil and no mess!

2. Develop Technique

When it comes to technique, adjust the the pressure and rhythm for what you need.

• Calm the hyperactive energy of the vata dosha with long, slow, steady strokes, moving to the heart to ease anxiety.
• Reduce the stress and burnout experienced by an excess of fiery pitta with light, soothing strokes to relax the adrenals.
• Stimulate the lymphatic system and reduce the stagnation experienced by the dense and heavy energy of kapha with firm, deep strokes.

3. Massage Abdominals

After oiling up your arms, legs and back, pay particular attention to abdominal area, which houses the organs that are central to your digestion.

According to Ayurveda, healthy digestion is the cornerstone of a healthy life. Massaging the abdominal area helps to enhance digestion.

Use circular motions in a counterclockwise direction; move your hands up the right side of your abdomen, across the top and down on your the left. This follows the direction of muscular movement in the colon, supporting the contractions of peristalsis.

4. Focus on Where You Hold Stress

Pay particular attention to areas where you hold stress. This may include your shoulders, low back, or even the sternum above your physical heart or heart chakra. Combine the massage with attention on your breath to encourage relaxation.

5. Massage Your Scalp

Massage some oil into your scalp (if you didn’t just get a blow-dry!). This soothing practice can relieve tension and even ease headaches. It is said in Ayurveda that scalp massage enhances hair growth.

6. Include your Feet

Reflexology points on the soles of the feet correspond to the rest of the body. The feet also contain a number of important marma points (the Ayurvedic equivalent of acupuncture or acupressure points).

After massaging the oil into your feet, carefully put on a pair of socks to encourage the oil to penetrate the skin (and to keep your feet from sliding on the floor).

7. Don’t Wash Off Oil Immediately

For the full benefit of the practice, keep the oil on your skin for as long as possible.

I usually recommend self-massage before bed both to help you relax and because that way you can fall asleep and allow the oil to soak in. But if that doesn’t sound enjoyable, wait at least 10 minutes before bathing or showering.

8. Add a Steam Room

For the ultimate spa experience, enter a hot steam room or sauna after the massage so you can absorb the oil into your tissues.

9. Enjoy!

Enjoy this sacred time with sneha—oil—to give yourself some sneha—love.

Sahara Rose

Sahara Rose is an Ayurvedic practitioner, sports nutritionist, holistic health coach, and author of the Idiot’s Guide to Ayurveda, She leads a 12-week program bringing a combination of Eastern and Western health philosophies into busy lives. Sahara offers a free Ayurvedic Mind-Body type quiz at: iamsahararose.com

www.iamsahararose.com

The post Self-Massage Guide Ayurvedic Style appeared first on LA Yoga Magazine - Ayurveda & Health.

Because we absorb whatever we place on our skin, the Ayurvedic tradition places as great an importance on the oils themselves as on the act of giving or receiving a massage. Since oil not only evokes love but also nurtures the skin and deeper tissues, carefully choosing a therapeutic oil or blend is a vital component of the art of abhyanga.

Choosing the Right Oils for Self-Massage

Simple vegetable oils can be used to great effect. Yet blends of oils with Ayurvedic herbs have additional healing properties that can supercharge your self-massage session. In  Ayurveda, synergistic combinations of herbs are combined with oils in traditional recipes. These blends are beloved for their nourishing properties.

Of course, oils for self-massage can be powerful hydrating and even detoxifying tonics. Absorbed into the skin, they are particularly beneficial for the nervous system, which is why Ayurvedic oils are beloved for their stress-reducing effects.

Yogi Bath and Beauty

Founder of Yogi Bath and Beauty, Vinie Sukhmanee, is the daughter of Bibiji and Yogi Bhajan, so immersion into Ayurvedic wisdom is part of her lineage. This collection of products includes a stress-reducing and skin-nourishing massage oil, as well as a hair and scalp treatment.

When Vinie talks about her oils, she speaks with a palpable sense of reverence. She ensures that they are 100% plant-based, with high quality ingredients and free of synthetics. They’re crafted by hand in India. Made in artful and traditional Ayurveda processes that include ceremonial attention to detail.

Bhajan Body and Face Oil

The formula for the Bhajan Body and Face Oil contains more than 30 herbs combined to allow the healing properties of all of the ingredients to be fully utilized. Some of the functional herbs in this oil include adaptogenic ashwagandha and anti-inflammatory boswellia. Vinie suggests regular use to enjoy the cumulative anti-aging and stress-reducing effects of this restorative blend.

Raja Restorative Hair Oil

Two herbs that are beloved in Ayurveda for their ability to nourish the hair include bringeraj and brahmi. These are essential ingredients in many oils for self-massage for the hair. Bringeraj and brahmi are two of the many synergistic ingredients in this deep treatment suitable for both scalp and hair. Oiling the head and hair is an important part of a full abhyanga treatment or session.

Sahara Rose

Sahara Rose is an Ayurvedic practitioner, sports nutritionist, holistic health coach, and author of the Idiot’s Guide to Ayurveda, She leads a 12-week program bringing a combination of Eastern and Western health philosophies into busy lives. Sahara offers a free Ayurvedic Mind-Body type quiz at: iamsahararose.com

www.iamsahararose.com

The post Choosing Oils for Self-Massage appeared first on LA Yoga Magazine - Ayurveda & Health.

Cinnamon Tea is a powerful Ayurvedic remedy for traveling.

When we’re flying through the air (sometimes literally) one of our greatest challenges is to keep our feet firmly planted on the ground. Fortunately, there are a number of techniques from Ayurveda for travelers.

The teachings of Ayurveda tell us that the fall season is the time of year characterized by the energy of the vata dosha, or the qualities of air and space elements. This time of transition – of leaves falling from trees, of increased wind – can be a time of greater expansiveness and simultaneously greater vulnerability. Travel—even for fun—also increases the energy of the vata dosha. The vata dosha is characterized by being light, airy, or dry. When these qualities are in excess or out of balance, we may experience dehydration, weak digestion, insomnia, and/or restlessness. Practices to stay balanced at home or while we are traveling help us manage this energy and maintain our health and strength.

Here are four of my favorite tips to stay grounded while on the go:

1. Drink Hot Cinnamon Water

It’s easy to not drink enough water while traveling. The mini cups the airlines hand out are barely enough to qualify for a sip. While in the airport, before boarding the plane, one of the first things I do is to get a cup (I bring my own mug) of hot water from the nearest coffee shop and add some cinnamon. It’s a free Ayurvedic drink on-the-go! Adding spices speeds up absorption of water by the body. Warm water is more hydrating; this enhances digestion and elimination, two things that suffer during travel (especially during the fall vata season).

Cinnamon has warming, grounding properties, stimulating the digestive fire and counter-balancing the cold, dry energy of vata. All it takes is regular sips of hot cinnamon water to improve hydration on a cellular level.

2. Pack your Meals

If you depend on whatever the airport or gas station has available, you may be susceptible to making poor choices based on hunger and desperation. Travel with prepared, simple, nourishing meals such as a Buddha Bowl comprised of quinoa, roasted veggies, lentils, sweet potato, and a tahini/lemon/garlic sauce.

One-bowl recipes with a variety of veggies and a spiced sauce allow you to incorporate the six tastes of Ayurveda (sweet, sour, salty, bitter, pungent, and astringent) in one meal. This can satisfy, and prevent cravings that might lead down the slippery slope to overdoing the airplane snacks.

3. Oil Yourself

According to Ayurveda, sesame is the one of the most warming and grounding of all oils, making it a perfect antidote for cold, dry vata energy. Bring a small (less than four ounces!) container of sesame oil with you wherever you go and massage your hands and feet while on the plane to soothe and calm. (Find a private space and a warm fuzzy pair of socks to put on your feet post-massage.) A quick sesame oil self-massage is especially important while flying because your physical body is moving extremely fast—even though you don’t notice it—which can lead to vata-related imbalances in the days following your flight.

Once you reach your destination, make the time to oil your entire body head-to-toe and allow the oils to settle into your skin overnight. Our skin absorbs whatever we apply, so the sesame oil will soothe your body from within.

4. Maintain your Routine

Keeping your home routines and rhythms can be challenging, but routine is important for well-being on the road, especially if you are changing time zones. Maintaining as much of the regular routine as possible cultivates stability allowing you to thrive. When we do things like sleep at a similar hour every night, we naturally become tired at that time. The same goes with eating; when we eat a meal at approximately the same time each day, our bodies prepare with adequate digestive enzymes to break down food at that time of day. When we travel, this home rhythm may go out the window. Try syncing yourself with the rhythm of the sun as soon as you can. Our bodies are always picking up on the Earth’s natural clock through receptors in our eyes. If you find yourself in a new part of the world, try to acclimate to your destination’s circadian rhythm as soon as possible in every way; your body will quickly adjust to the cycle and know when it’s time to eat and sleep, giving you the best quality of both. Using Ayurveda for travelers can help us maintain a healthy and joyous routine on the road or on the go.

Sahara Rose

Sahara Rose is an Ayurvedic practitioner, sports nutritionist, holistic health coach, and author of the Idiot’s Guide to Ayurveda, She leads a 12-week program bringing a combination of Eastern and Western health philosophies into busy lives. Sahara offers a free Ayurvedic Mind-Body type quiz at: iamsahararose.com

www.iamsahararose.com

The post Ayurveda for Travelers appeared first on LA Yoga Magazine - Ayurveda & Health.