Exploring Food Trends and Meeting Entrepreneurial Innovators

Foundermade Discovery Show is a bi-annual summit held in Los Angeles and New York City featuring brands across the beauty, beverage, food, and wellness sectors. With brands launching products, services, and delicious foods and beverages, here are a few innovative trend-setters I recommend you discover yourself!

Fabalish

BYOB (Bring Your Own Falafel Burger that is) Fabalish does everything around the chickpea. From the chickpea water, Aquafaba, they make the sauces and from the Chickpeas, they make organic and gluten-free baked falafels. Try saying Aquafaba three times, this will make for some great fodder around the grill. Mayo lovers take heed as their Vegan Organic Mayo is a limited release item.

Heritage Kulfi

Not into bringing booze to your next BBQ or potluck, no problem! Heritage Kulfi is a nod to founder, Mansoor Ahmed’s South Asian background, and love of an Indian style of ice cream called kulfi, which is best known for its creamy, velvety, and dense texture. Flavors include Alphonso Mango, Early Grey, Saffron, Rosewater and much more.

Modern Picnic

Whether you are living that hybrid work life or simply want to take your meal outdoors, Modern Picnic’s  chic styles have you covered. With an array of collections to choose from, these Vegan leather bags are functional, sustainable, and practical.

Female Sexual Wellness

At the helm of Vella Bioscience is chief scientific officer, Dr. Harin Padma Nathan who led the research and development of Viagra. Together with Dr. Michael Frid, they both lead on the intersection of science and sexual wellness with Vella’s Women’s Pleasure Serum.

Beia Beauty is a cross between luxury skincare and sexual wellness founded by Brittany Lo whose mission is to shatter the taboo of indulging in oneself.

Generational Wellness

It was refreshing to see brands that were mindful of the next generation of skincare for the youth and college-bound market with the likes of Bette Green ,  Blume, Good For You Girls ,  and Higher Education Skincare.

On-the-Go Wellness

Flight Fud was created by former flight attendant Kaeli Bauman and business and leisure travel enthusiasts, Sarah Peterson and Jamie Renney to address the six effects of flying: impaired circulation and inflammation, fatigue & jetlag, dehydration, suppressed immune system, exposure to radiation and bloating & indigestion. Quench your flying woes with this all-natural travel aid.

Kroma Wellness

Backed by a stellar wellness advisory team, Kroma Wellness founder Lisa Odenweller is most known for founding Beaming Organic Superfood Café’s, known as one of the most respected wellness bars in the country. Their line of products include ethically sourced superfoods, herbs, smoothies, teas and supplements, elixirs, bundle packages, broths, and much more. Check out their recipe for superfood truffles using their products.

Celebrity-Backed Brands

Barcode is a line of functional better-for-you beverages designed for athletes and regular Joes likes us. Founded by NBA star Kyle Kuzma and Mubarak Malik, former Head of Performance for The New York Knicks. Flavors come in Lemon-Lime, Watermelon, and Pinot Noir.

Homecourt is a line of products for the home, created and designed by wait for it… actress Courteney Cox. The products come in four different scents: Cipres Mint, Neroli Leaf, Steeped Rose, and Cece. If you are a lover of all things Rose like I am, the Steeped Rose is a must-have.

East Coast Spotlights

Who doesn’t love a good founder story?

REAL Cookies Connecticut-based longtime friends, Marla Felton and Lauren Berger recently launched their better-for-you cookie brand- REAL Cookies. At first glance, I was attracted to those sweet Yoga Bears on the cookie pack. Lauren, a Yogi and Yoga instructor, explained the bears represent the possibility of balance—the healthy and the delicious—in our everyday lives. Cookies are made with only clean, real and thoughtfully sourced ingredients such as almond and coconut flour, pure maple syrup, vanilla, real fruit and dark chocolate.

They are gluten-free, grain-free, dairy-free, vegan, kosher, and paleo-friendly, and come in a variety of mouth-watering flavors, including: classic chocolate chip, peanut butter chocolate chip, and fresh lemon blueberry. I’m not the only one who thinks their cookies are something special – their Lemon Blueberry cookies recently won a Good Housekeeping Healthy Snack Award for “Best Grain Free Cookie.”

My Dad’s Sauce

I don’t know about you, but pasta and pizza night are year-round. New Jersey-based Calabrian restauranteur, Pat Turano, opened his first pizzeria at the age of 18 and with over 30 years in the industry, his three children decided to bottle the magic sauce they grew up on. We all know that New York City and New Jersey are the holy grail for the best Italian food in the country and even better when the ingredients are nutritious, containing no artificial flavors, preservatives, no sugar added, and gluten-free and vegan-free. You can purchase My Dad’s Sauce through their website or from select retailers throughout New Jersey and New York City.

Lorena Tapiero

Lorena Tapiero is a first generation Colombian-American who has lived and worked in Los Angeles, New York City, and Dubai. Her global experience and perspective gives her a powerful lens to reflect on food, trends, and health and wellness. Lorena is a yoga therapist as well as a writer and longtime media professional.

www.considercoco.com

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The 411 of Rice

Color, texture, flavor, and region are only a few of the distinguishing characteristics of rice – one of the world’s most popular grains. Rice is important for human nutrition. It provides one-fifth of the calories consumed worldwide by humans and is a staple food in many parts of the world—especially throughout Asia and India.

It’s use and benefits are described in Asian systems of medicine such as Chinese Medicine and Ayurveda. Rice is the seed found in the grass species Oryza sativa; it is classified as the cereal grain with the second-highest worldwide production after maize (corn).

While white rice used to be the standard-bearer in a typical American grocery, a growing interest in global cuisine had led to an increased availability of types of rice that were once harder to find or even forbidden (literally).

Not all rice is created equal. Learning a bit more about rice can upgrade our meal-planning options and help us to appreciate the healing properties of this staple food.

The History of Rice

This grain has been part of human history for so long that there is controversy and debate about where, when, and who first cultivated rice in the world. In 2011, the Stanford, New York, Washington, and Purdue Universities came to the conclusion that rice was first domesticated in the Yangtze River Valley in China around 12,000 years ago; cultivation then spread to South Asia, then to Europe, and finally to the Americas.

In today’s world, 92% of all rice comes from Asian countries—including China, India, Indonesia, Pakistan, Bangladesh, Vietnam, Thailand, Philippines, and Japan. According to the International Rice Association, there are more than 40,000 varieties of Oryza sativa currently being produced in the world and more than 90,000 samples of cultivated and wild rice species stored at the International Rice GeneBank in the Philippines, which are used for research.

Growing Rice

The majority of rices are grown as annuals (completes its life cycle from germination to the production of seed within one year), although in some tropical areas it can survive as a perennial (lives for more than two years). Oryza sativa, commonly known as Asian rice, is well-suited to countries and regions with low labor costs and high rainfall, as it is both labor-intensive to cultivate and requires ample water.

Rice can be grown practically anywhere, even on a steep hill or mountain, with the use of water controlling terrace systems. Before rice can be planted, the soil surface must be level (so terraces are built on hillsides)— preparation involves plowing and harrowing, which is known as “tilling.” Tilling allows the seeds to be planted at the right depth and helps with weed control.

Rice is planted by either transplanting or direct seeding. Transplanting is the most common technique, where pre-germinated seedlings are transferred from a seedbed to the wet field; this requires fewer seeds but is more labor intensive. Direct seeding involves planting dry or pre-germinated seeds on the soil surface by hand or by machine, and then incorporating, either by plowing or by harrowing, while the soil is still dry.

Cultivating rice is extremely sensitive to water shortages, so most rice farmers aim to maintain flooded conditions in their fields. Nutrient management is considered fairly easy because flooding conserves the soil’s organic matter, so little or no fertilizer is required. Most rice crops reach maturity at around 125 days, and harvesting is done manually with a sickle or mechanically.

Growing Rice with Less Water

An innovation in rice growing is System of Rice Intensification (SRI). It was developed in Madagascar in the 1980s and based on changing the management of rice agriculture increasing overall efficiency and using less water. This rice cultivation method allows farmers to dramatically increase yields with less seed, less water, less chemicals, and less waste.

The SRI International Network and Resources Center is managed by Cornell University College of Agriculture and Life Sciences. Lotus Foods is committed to SRI; six of their rices are grown using these techniques. Lotus Foods labels them “More Crops Per Drop” to highlight this.

Understanding Rice Anatomy

Hull – Each grain of rice is enclosed in a tough outer hull, or husk, which must be removed before the grain can be consumed.

Bran – Under the hull is the bran layer, which is brown, tan, golden, black, purple, or red depending on the pigmentation of the rice. The bran layer makes the rice more nutritious but also more difficult to digest and requires longer cooking.

Rice – Once the bran is removed, the white rice remains. Known as the endosperm, this is the part of the rice that is most commonly consumed and the most easily digested.

Germ – The germ, found under the bran, is responsible for the grain’s germination and contains the majority of rice’s nutrients—including protein, minerals, and vitamins.

The Many Uses of Rice

• Rice is a staple food used by 60% of the world’s population.
• Rice starch is used in making ice cream, custard powder, and puddings.
• Bran oil is used as edible oil, as well as in soaps, cosmetics, emulsifiers, and detergents.
• Rice bran is used in confectionery products, cattle feed, organic fertilizer, and composting.
• Flaked rice is made from parboiled rice, flattened, and used in cooking.
• Puffed rice is a puffed form of the seed (the paddy) used in cooking.
• Parched rice is made from parboiled rice, steamed and more easily digested.
• Rice husks are used as fuel, and in paper manufacturing and building materials.
• Broken rice is used to make rice flour, noodles, rice cakes, and poultry feed.
• Rice straw is used as animal feed, fuel, bedding for mushroom production, and composting.

Types of Rice

Rice is officially known by its botanical and/or Latin name. It is then categorized and further broken down by its size, country of origin and ethnicity, color, aroma, type or specialty, consistency, or any special processing it has gone through.

Rice categorized by processing methods

Parboiled rice is not precooked, but instead, once the hull is removed, the whole grain (brown rice) is soaked, steamed, and dried, which enriches its nutrients. Once the bran is removed it has a more golden color with a harder outer surface, but requires additional cooking.

Converted rice is a type of parboiled rice that has been further pre-cooked, allowing faster cooking times.

Enriched parboiled rice is similar to converted rice, but additional nutrients are added to enrich its bioavailability for the body.

Quick-cook rice, also called easy-cook rice, is medium or short-grained rice that is partially cooked after milling and then dried, which reduces its cooking time by about half that of ordinary long-grain rice. Quick-cook rice loses many of its nutrients in this process and is often fortified.

Brown and White Rice: Husk or No Husk

Brown rice has its outer husk removed while the the bran and germ layers are retained, giving it a characteristic tan color. Although brown rice takes a little longer to cook, its nutrient-dense layers are rich in vitamins and minerals.

Enriched white rice is enriched with thiamin, niacin, foliates, and iron which replace the nutrients that are lost when the bran is removed.

Instant white rice has been milled and polished, then fully cooked and dehydrated, which bring its cooking time to around few minutes. This rice is sometimes enriched with nutrients.

Polished rice refers to white rice that has been milled—removing its husk, bran, and germ and then polished mechanically, resulting in a brighter, shiny appearance.

Rice Categories, Varieties, and Regions

Long, Medium, and Short Grain

Rice is classified as having long, medium, or short grains based on their ratios of length to width when cooked. As you might imagine, long and thin rice is defined as long grain (like long-grain basmati).  Short-grain rice varieties tend to be more plump (think sushi rice). And medium-grain is in the middle. When we consider the types that fall into the various categories, they tend to be on a bit of a continuum.

Rice Varieties

Aromatic rice contains a natural ingredient called 2-acetyl 1-pyroline, which gives it its characteristic nutty fragrance, aroma, and flavor. Medium and long-grain aromatic varieties include basmati, jasmine, Bhutanese red, and wild rice.

Basmati rice is a type of aromatic rice. In Hindi “basmati” literally means “fragrant.” It is long and slender in size and most often comes as white rice from India and Pakistan. In its wholegrain form (brown) it is lighter and quicker to cook than other brown rices. Kalijira (baby basmati) comes from Bangladesh and requires a shorter cooking time.

Jasmine rice is an aromatic rice that gets its name from its white color—which is associated with the jasmine flower. It is grown primarily in Thailand, Cambodia, and Vietnam. Jasmine rice has a moist and soft texture, sweet flavor, can become sticky when cooked, and can be found in white and brown.

Black rice, also known as “Forbidden Rice” or “Purple Rice,” gets its color from its anthocyanin content. Anthocyanins are water-soluble phytonutrients with dark pigments that have anti-oxidant, anti-inflammatory, and anti-microbial properties. It is cultivated in China, Thailand, and Indonesia.

Red rice is similar to black rice, with a nutty flavor but a red outer skin. It has a creamy and chewy consistency and is cultivated in France, North America, and Bhutan.

Japonica rice is categorized into two varieties. On is Sinica, a shorter, thicker, and stickier version cultivated in Korea, Japan, and Northern China. The second is Indicia, which comes from other regions in Asia and is less starchy, longer, thinner, and fluffier. It is also cultivated in California and is found in black, brown, and red.

Spanish rice (Paella, Bomba, and Sollana) is traditionally from the Spanish region of Valencia, where it was first cultivated. It is a medium or short-grain rice similar to the types of used to make risotto, but it generally contains less starch. Spanish rice is used in Paella.

Arborio rice is Italian short-grain rice, named after the town of Arborio in the Po Valley in Italy. During cooking it absorbs up to five times its weight in liquid and becomes naturally creamy and chewy due to its higher starch content. This is one of the rice varieties (although not the only one) used to make risotto.

Sushi rice is a Japanese specialty short-grain, white rice that is sticky and slightly sweet. It is usually soaked and then cooked. Once cooled, it is typically flavored with sweetened rice vinegar before being wrapped in rolls or shaped into sushi.

Glutinous rice is referred to as sticky, sweet, or waxy rice and is mainly cultivated in Southeast Asia. The name is confusing because it contains NO gluten; its grains are round and chalky-white and are available in white, brown, and black.

Sticky rice is also known as sweet rice and is grown mainly in Southeast Asia. This rice is predominantly used for producing rice flour, and when cooked is very sticky.

American specialty rices are grown regionally in the USA and are hybrids of traditional international rices. Found in Texas, California, and the Gulf River Valley, they are sold under trade names. Names include Red Christmas and Wehani from California, Jasmati and Kasmati from Northern Wisconsin, and Texmati from Texas.

Wild rice is grown in North America and China. It has a chewy outer sheath with a tender inner grain and unique exotic aroma. The species native to North America comes from the Great Lakes Region, Sacramento River Valley, Gulf Coast, and Central Texas. China produces a species known as Manchurian. Wild rice (Oryza zizania) is a different species than other forms of rice (Oryza sativa).

Benefits of Rice

Rice is an amazingly low-cost and easily prepared food that provides quick energy due to its abundant carbohydrates. Because it is rich in nutrients, it contains the foundation for overall metabolism, strong immunity, and the general health and function of the organs.

Rice contains neither harmful fats nor cholesterol. Since it is also naturally low in sodium, this means that rice is considered to be a “cardio protective” food. It generally does not increase high blood pressure or hypertension. Categorized as a resistant starch, it partially bypasses the digestive system, and increases fiber in the bowels. This is significant for improving elimination and reducing constipation, diarrhea, and conditions such as IBS.

Brown rice has a lower glycemic index (the measurement used to determine the effect of sugar on blood glucose levels) than white rice, even lowering glucose levels, benefiting conditions like diabetes. According to a study published in the Journal of Pharmacognosy and Phytochemistry, brown rice’s higher fiber and natural antioxidants scour the body for free radicals. This anti-oxidant effect has been shown to reduce cancerous cells, and stimulate the activity of brain neurotransmitters, which can help prevent degenerative diseases like Alzheimer’s.

Ayurveda and Rice

In Ayurveda, powdered rice has been used for centuries to reduce inflammatory conditions internally and externally. It is either ingested as rice water or applied topically for skin conditions.

The classic Ayurvedic recipe kitchari (mung beans and rice) is only one of the medicinal recipes that contain rice. According to Ayurveda, rice predominantly contains the sweet taste. This means that overall it is grounding and it also has a tendency to be cooling and nourishing. It reduces the doshas vata (air and space) and pitta (fire).

While some sources say that it can be balancing to all of the three doshas (vata, pitta and kapha—earth and water), in excess it can have the effect of increasing kapha. One remedy for this is to eat less rice, or even to dry roast it before cooking. The most common variety of rice recommended in Ayurveda is basmati.

The vast array of rice varieties and recipes available offer ample opportunities for creativity. Try a new color or flavor of grain. Experiment. Trade recipes with friends. A rice-based side or main dish connects you to cuisines and traditions around the globe. At home in your kitchen or with friends and family, you can traverse the world on your dinner table.

Jeff Perlman

Jeff Perlman is a Clinical Ayurvedic & Pancha Karma Specialist, Certified Iyengar Yoga Instructor, Certified Massage and Marma Therapist, a professional member of the National Ayurvedic Medical Association and a Cordon Bleu Chef.  He is available for private consultations. He leads annual trips to India. You can contact him at jeff@tsayurveda.com or visit his website: threeseasonsayurveda.com

www.threeseasonsayurveda.com

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LA YOGA: You describe your events as being a “Party in Your Mouth.” Where did this idea come from?

Charles Chen: An audience member once described my food as being a “Party in Your Mouth” because she was blown away by the flavors; she couldn’t believe that it was both tasty and healthy. The phrase stuck with me and I love the play on words, the idea of celebrating food and not depriving ourselves. I believe food brings everyone together in a big grand party. In the health and wellness industry there were so many people trying to portray a picture perfect idea of health, and there were so many judgments based on what people ate. The idea of Party In Your Mouth is to bring community together, regardless of what diet they eat we meet everyone where they are. I believe we should all honor and listen to our own bodies and not prescribe to one specific diet.

LA YOGA: You have a personal story of transformation. How did you begin your own transformational process around your relationship with food?

CC: At the age of 15 I weighed 260 pounds; I ate junk food every single day. I was raised by a single mother, she was constantly working and I was in an after-school program where there was a fast food chain right down the street. Kids would spend their allowance money on junk food every day.

I was also searching for my identity as I had moved from Taiwan and had to learn English. Since I felt disconnected, food was a way for me to numb myself. At the age of 15, my doctor told me I was pre-diabetic and I had heart complications. This was my rock bottom and a huge wake-up call to change my lifestyle. I decided to change what I was eating and started cooking. I was fascinated by the world of food and chefs, and I loved creating dishes that translate love and positive energy. I began to cook for friends and family and I eventually lost over 100 pounds over a period of five to six years through lifestyle and diet.

LA YOGA: What advice do you give people who want to do more cooking for themselves on the road to taking charge of their health?
CC: You can do it! It’s going to take time, but see it as an investment. Enjoy the process and fall in love with the journey. Commit to your well-being and realize by investing in your health, you can become the best version of yourself.

Come up with some daily non-negotiable rituals and stick to them, such as drinking lemon water, making a smoothie, exercising, or meditating. These little shifts will make a huge impact on your health.

I truly believe in the idea of transforming the world one plate at a time, because food is such a political statement. By choosing what foods we buy we are voting with our dollars and choosing the world we wish to live in.

LA YOGA: What are a few of your favorite seasonal late spring/early summer ingredients found in SoCal?
CC: Artichokes, cauliflower, and carrots are some of my favorites.

LA YOGA: What are some staples you have in your fridge to be able to tie together different meals or menus?
CC: I always have apple cider vinegar, lemons, and limes. I love using citrus to flavor my food—not to mention the awesome nutritional benefits.

LA YOGA: Where do you go for inspiration?
CC: I go into nature, I love hiking, and going to the beach. When I am in nature I am reminded that everything happens at its natural pace; for example, you cannot force a flower to grow overnight. I experience a sense of surrender and humility in nature. I am always grounded and feel my best after a beautiful hike. I also find my inspiration from meditation and reading.

Matcha Truffles

Recipes by Charles Chen
Matcha Truffles

Ingredients
• 2 Tbsp natural peanut butter
• 1 Cup almond flour
• 1/2 Cup coconut flakes
Matcha Dip
• 1/2 cup melted coconut oil
• 3 Tbsp matcha powder
• 2 Tbsp maple syrup or coconut nectar
• 1 Tbsp cashew butter
Directions
Mix peanut butter and almond flour and form bite size balls. Mix Matcha dip with melted coconut oil. Dip balls into Matcha dip and freeze for five minutes. Top with your favorite toppings.

Mac and Cashew Cheese

Mac & Cashew Cheese

Sauce Ingredients
• 1/2 Cup cashews
• 4 Tbsp nutritional yeast
• 1/2 Cup almond milk
• Pinch Himalayan Sea Salt
• 1 Tbsp olive oil
• 2 Tbsp gluten free soy sauce
• Fresh juice from 1/2 lemon
Other Ingredients
• Brown rice pasta
• Chili flakes (optional garnish)
• Hemp seeds (optional garnish)
Instructions:
Blend all sauce ingredients.
Cook and strain pasta.
Mix sauce into pasta.
Top with chili flakes and hemp seeds (optional).
Bake at 350 for 10 minutes.
Serve.

Charles Chen is a tv host, chef, and healthy living and wellness expert. He recently competed on the “Healthy Rivalry” episode of the Food Network’s Chopped. Chen is working on a new show for TLC Discovery exploring food and culture throughout Asia. He is an advocate for healthy lifestyles and is a brand ambassador for the American Heart Association, speaking at conferences on the importance of healthy lifestyle for lowering risk of heart disease. charleschen.tv

Join Charles Chen at his annual Party in Your Mouth Wellness Event at Equinox Santa Monica, 201 Santa Monica Bvld, Santa Monica. Sunday, May 22, 1:00-3:00 PM. Tickets $15 through May 15. charleschen.tv

Charles Chen

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The pursuit of happiness will take you down many roads, through many relationships, jobs, and life situations. However, we all know the feeling of being surrounded by material objects, people, and experiences that we at one time desired—only to feel isolation, disconnection, and a deep sense of longing.

I know this feeling firsthand, and I can tell you that my struggle with clinical depression and daily mood swings were directly related to my lack of self-love, my inability to deal with negative emotions, and, most significantly, a few key nutritional deficiencies that threw my brain chemistry out of balance.

In addition to learning new emotional healing tools, a gentle shift in my diet and optimizing my nutrition had tangible benefits for my mood and overall level of contentment. Before I made these changes, I could feel that something was definitely “off,” but I was too ashamed to ask for support. I thought I had to struggle with it alone and didn’t want to burden anyone with my pain.

As I dove into the research to look at the scope of depression in the U.S., I found I was definitely not alone in my struggle:

• 14.8 million American adults (about 6.7 percent of the U.S. population) ages 18 and older suffer from depression.
• One in ten U.S. adults takes a pharmaceutical antidepressant medication.
• Depression affects one in four American women in their 40s and 50s.

Now, looking at those statistics, you may be thinking, Wow, I didn’t know it was THAT big of a problem! But, if we’re honest about it, mood swings and depressive states can strike us all . . . and for some of us, quite often. All it takes is one more domino to send the whole stack crashing down: your paycheck was late, the line at the DMV was way too long, or the distracted barista at Starbucks accidentally made your triple latte with whole milk when you specifically told her you wanted coconut milk. And then what happens? You fly off the handle like a frothing junkyard dog and act like it’s the end of the freakin’ world. Can you relate? I sure can. I’ve had plenty of those little irritating moments that feel like apocalyptic crises when in reality, they are just mirrors for something deeper inside of us that wants to be understood and healed.

Good Foods for Good Moods

If you’ve been feeling crappy, it’s time to take a good look at your food choices to see how they are affecting your state of being. Are you craving a lot of sweets or starches? If your blood sugar is on a roller-coaster ride from eating too much processed sugar, refined carbohydrates, and artificial ingredients, you are more likely to feel imbalanced and cranky. You’ll also feel off balance if you’ve started a super-restrictive crash diet; your GI tract will be in distress with intense hunger pangs.

Keeping your blood sugar steady and your GI tract running smoothly will do wonders for your overall health and moods.

Take a good look at your food choices to see how they are affecting your state of being. Keeping your blood sugar steady and your GI tract running smoothly will do wonders for your overall health and moods. Plus, the key nutrients you get in certain foods can influence your brain’s levels of feel-good neurotransmitters such as serotonin, GABA, and dopamine. Other critical nutrients can help prevent inflammation in your body so that your blood circulates well to all of your organs.

Grilled Asparagus Sandwich with Vegan Hollandaise Sauce Recipe

Serves 4

This recipe is all about the juxtaposition of textures. The chewy, woodsy grilled asparagus is slathered in a tangy, light, dairy-free hollandaise sauce that creates a flavor explosion in your mouth.  If you’re prone to mood swings, asparagus is a must-have vegetable in your diet because it’s packed with folic acid. Low levels of folic acid have been linked to depression, so you want to make sure you’re getting plenty of it.

Hollandaise Sauce

1 cup cashews (soaked two hours)

2 tablespoons fresh lemon juice

2 heaping tablespoons nutritional yeast flakes

1/4 cup extra virgin olive oil

1/4 teaspoon turmeric powder

1/8 teaspoon cayenne pepper

1/8 teaspoon holy basil powder

1/2 teaspoon sea salt

Asparagus Sandwich

2 tablespoons organic virgin coconut oil

1 pound asparagus spears

4 gluten-free English muffins, halved and toasted

1/2 cup diced red bell pepper

1/4 cup minced fresh parsley

1/8 cup hemp seeds

To make the hollandaise sauce: blend all sauce ingredients in a high-speed blender for 30 seconds until smooth and creamy.

Heat the coconut oil in a sauté pan and cook the asparagus spears for five to six minutes on medium heat until tender and slightly browned. Transfer to a plate.

To assemble the sandwiches: layer each English muffin with a generous amount of the asparagus spears, hollandaise sauce, red bell peppers, parsley, and hemp seeds. Serve immediately.

Eaternity by Jason Wrobel

Recipe from Eaternity (More than 150 Deliciously Easy Vegan Recipes for a Long, Healthy, Satisfied, Joyful Life!)

Buy the book here.

Jason Wrobel

Vegan chef and wellness expert Jason Wrobel offers up a comprehensive recipe and lifestyle book with practical tips for creating drool-worthy dishes with specific nutritional benefits. In Eaternity, Jason explains which foods contain active ingredients to support health and longevity. hayhouse.com

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

Blueberries, dark leafy greens, broccoli, and avocados are dense in essential phytonutrients that feed your brain in small caloric packages. They also provide the enzymes necessary for efficient digestion. Because the brain utilizes only 25 percent of calories consumed, enzymes are critical in getting the most from those sources.

Apples, melons, and apricots along with broccoli, mushrooms, and spinach offer low-glycemic complex carbohydrates. By slowly breaking down into simple sugars, they trigger a steady stream of energy rather than a surge followed by a plunge. That’s important for maintaining balanced neurotransmitter levels. Other complex carbohydrates can be found in a variety of nuts, seeds, and whole grains.

Nuts, seeds, cacao, maca root, green tea, avocados, and leafy green vegetables are great sources for non-animal protein and omega-3 fatty acids. “Good” or “healthy” omega-3 fatty acids keep blood vessels in your brain free of blockages while balancing sugar and dopamine levels and stimulating serotonin production. A diet replete in omega-3 fatty acids can ward off depression. It can be a positive mood-changer. In short, your brain needs fat to function!

Advice from the Chef

To boost your brain:

• Keep your brain in mind by choosing healthy fats that fuel development and optimal functioning.

• Incorporate superfood treats such as Moxie Bars into your daily menu. These little squares will help power you mentally through the day.

• Use grains sparingly. When choosing them, gravitate to options such as quinoa, which is technically a seed, to maximize the whole-grain nutritional value.

• Enjoy green smoothies instead of juice. By replacing a banana with greens and avocado, you’ll get the additional fat and chlorophyll necessary to power your brain while slowing down the sugar effects of other fruit.

• Put raw cacao in your next smoothie. Use it to help unleash your creativity and feel-good emotions.

• Add the superingredient E3Live to coconut yogurt in the morning. This intense green will help stimulate focus and turbocharge your brain.

Affirmations for Brain Health

Author Louise Hay put it best when she wrote: “The glass is both half-full and half-empty depending on how you choose to look at it. There are literally billions of thoughts you can choose to think.” My challenge: Select the thoughts that move you forward. Use positive affirmations to bolster your new dietary path, and change—for the better—the way you perceive, deal with, or take on life.

• To counter anxiety: “I love and approve of myself. I trust the process of life. I am safe.”

• To stay on track with your diet: “I know that eating these new foods will be good for my mental well-being.”

Blueberry no-bake coconut cookies

These recipes are excerpted from Jenny Ross’ Healing with Raw Foods, published by Hay House. hayhouse.com

Jenny Ross

Jenny Ross is the owner and executive chef at the living foods restaurant group 118 Degrees in Costa Mesa. She is the author of books including Healing with Raw Foods and Raw Basics and can be found online at jennyrosslivingfoods.com and 118degrees.com.

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With locations in two of the city’s hottest neighborhoods (Venice and Larchmont), it comes as no surprise that Cafe Gratitude recently opened its doors in Los Angeles’ burgeoning Downtown. This third LA spot is tucked into a 4,200-square-foot corner of the Yards at One Santa Fe, a mixed-use complex in the Industrial Arts District, which, come lunchtime, teems with artists, entrepreneurs, and other creatives.

The 11-year-old brand is loved for its organic plant-based dishes named after affirmations. The intention is for the guest to order by stating “I Am…” followed by their desired dish. It’s not unusual for diners to erupt into a fit of giggles while declaring how “Fresh,” “Giving,” and “Ecstatic” they are. (Translated, that’d be an order of grilled asparagus with hempseed hollandaise sauce; ancient grain flatbread; and oven-roasted Brussels sprouts with maple miso glaze.)  Menu highlights include “Open-Hearted” buckwheat flax pancakes; “Yo Soy Feliz” portobello mushroom tostada—a tasty riff on guacamole; and new dinner dishes like the “Abundant” artisanal antipasto plate with cultured macadamia cheese and white truffle, and “Dynamic” garnet yam and cauliflower samosas.

In a first for Cafe Gratitude, Executive Chef Dreux Ellis has introduced a three-course prix fixe tasting menu that can be paired with wine or house made sodas—a concept that has rolled out to the other café locations.

While there are plenty of reasons to drive downtown these days, Cafe Gratitude keeps it grounded with the question that informs their philosophy: What are you grateful for?

Café Gratitude, Los Angeles Arts District

300 South Santa Fe Avenue, Suite A

Los Angeles, CA 90012

213-929-558, cafegratitude.com

Marina Chetner is a freelance writer based in Los Angeles.

Marina Chetner

Marina Chetner is a Los Angeles-based Australian freelance writer.

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The far most important element of raw food, or any food for that matter, is the sourcing of high quality, seasonal, local when possible, organic ingredients. Without them, you are already limiting your chances of preparing great, healthy food.  This is particularly important when working with a product like honey where quality can vary greatly depending on the source.  We always suggest getting to know your farmers, purveyors, and beekeepers.

All sweeteners are not created equal, and many of us have preferences and opinions on our sweetener of choice. Raw honey is not vegan, but we find many raw enthusiasts include it in their diets because they feel it is the healthiest choice of all sweeteners. Honey has many medicinal qualities and beneficial properties in addition to providing an energy boost. I tend to choose raw honey since I feel best after consuming.  Honey varies so much in flavor and consistency with clover honey being the most common and the most neutral in flavor. Honey is a great substitution in recipes with a lot of fruit and spices. I personally love honey in chocolate recipes, the combination creates a very intense flavor. In addition to being flavorful, it makes an excellent topical beauty treatment because of its ability to attract and retain moisture and its antibacterial properties make it a clean and safe home remedy.

Photo Credit Adrian Mueller

Blueberry Lavender Smoothie

This is a great smoothie recipe because it’s flexible for adjusting to what’s in season and available in high quality.  Any berry—even other greens—work equally well in this fragrant smoothie.

Ingredients

5 cups fresh or frozen blueberries

2 cups almond milk

1 cup spinach

1 tablespoon honey

1 tablespoon dried lavender

1 teaspoon vanilla

pinch of salt

Directions

Blend!

From Everyday Raw Express

 

Photo Credit Duston Todd

 

Juniper Mustard

Condiments are typically purchased and often incredibly easy to make.  Mustard is a great example of a product that is readily available but often awful, we decided to come up with a recipe we love, it’s phenomenal with earthy, briny dishes.

Ingredients

1/2 cup yellow mustard seed

1/4 cup mustard powder

1/2 cup honey

1/2 cup apple cider vinegar

1/2 cup water

1 tablespoon salt

Directions

Rinse mustard seeds with hot water.

Mix mustard powder, honey, vinegar, water, and salt together; add mustard seeds.

Store in a sealable glass jar.

From Plant Food

Photo Credit: Adrian Mueller

 

Cacao Mint Crémes

These are perfectly decadent and refreshing, this version of mint crèmes is very similar to a traditional peppermint pattie but without all of the refined sugar.

Ingredients

1 cup coconut flour

1 cup cashews

1/2 cup macadamia nuts

2/3 cup honey

1/4 cup mint leaves, ribs and stems removed

2 teaspoons peppermint extract

1 teaspoon vanilla

1 teaspoon lemon juice

pinch of salt

1/2 cup coconut oil, melted

1 cup chocolate maple glaze

1 cup honey

1 cup cacao powder

2 tablespoons coconut oil, melted

1 teaspoon salt

1 teaspoon vanilla

Directions

Blend all ingredients, except coconut flour and maple honey glaze, until smooth, adding coconut oil last.

In a food processor, combine coconut flour and the blended mixture.

Refrigerate until it begins to harden but is still malleable.

Once the mixture is slightly firm, roll into a log and slice into medallions.

Refrigerate medallions until very firm, and then dip in chocolate maple glaze coating. Store in the refrigerator.

Chocolate maple glaze: blend all ingredients until smooth.

From Everyday Raw Desserts

Matthew Kenney

Matthew Kenney is the author of a number of cookbooks including: Everyday Raw, Entertaining in the Raw, Everyday Raw Express, Everyday Raw Detox, Raw Food Real World, and Raw Chocolate (Everyday Raw). In Los Angeles, Matthew Kenney has the following businesses: MAKE OUT in Culver City which is fast, casual, and great for pre- and post-yoga. Plant Food and Wine on Abbot Kinney, and Matthew Kenney Culinary in Venice (this location includes month-long courses as well as shorter weekend courses and one day offerings: anyone interested in more information on our courses can contact admissions@matthewkenneycuisine.com). For more information, visit: matthewkenneycuisine.com

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Food and sex have long been correlated. Eating is sensual, after all. While no specific food will make you immediately remove your clothes, there are nutritional components in certain foods that make your body and organs perform better or worse—sex organs included. A few of our feel good faves that keep the body nice and juicy are:

Chili peppers, which can increase blood flow to all the–ahem–right places.

Cacao (aka chocolate). The sweet stuff contains tryptophan, an essential amino acid necessary to produce the feel-good neurotransmitter serotonin, which enhances arousal; and phenylethylamine, a mood-boosting stimulant also released when we fall in love or achieve orgasm.

Cruciferous veggies, which purify the blood, enhance circulation, and speed up stimulation.

The following recipes use some of these ingredients. Enjoy making them and even eating them in bed; they both taste delicious and do the body good.

Polenta Cakes with Chili-Garlic Sauce

Prep time: 8 minutes | Cook time: 10 minutes | Serves 2

I love the texture of corn polenta. While creating a restaurant menu, I came up with a quinoa cake similar to this. However, I later swapped in polenta, because I find the grain to be heartier in this dish. The addition of your favorite chili-garlic sauce is guaranteed to get the blood circulating to all the right parts.

2 tablespoons grapeseed or safflower oil, divided

1/4 cup finely chopped onion

1/4 cup finely chopped green bell pepper

2 teaspoons minced fresh rosemary

1 teaspoon dried basil

1 teaspoon garlic powder

1/4 teaspoon cayenne

1/4 teaspoon red pepper flakes

1 1/2 cup water

1/2 cup dry corn polenta

1/2 teaspoon salt

1/4 cup unsweetened almond milk

Chili-garlic sauce, to serve (choose your favorite)

1. Heat one tablespoon of the oil in a medium skillet over medium-high heat until hot. Add the onion and bell pepper and sauté for approximately four minutes, until the onion becomes translucent.

2. Add the rosemary, basil, garlic powder, cayenne, and red pepper flakes and sauté for an additional three to four minutes. Remove from the heat.

3. Heat the water in a medium saucepan until boiling. Add the polenta and salt, whisking to incorporate and smooth out lumps. Reduce the heat to medium-low and cook for three to five minutes. The polenta will start to thicken. Add the almond milk and mix well with a whisk. Remove from heat once the mixture has thickened. Fold the sautéed veggies into the polenta and mix until well combined.

4. Pour the mixture into a lightly oiled eight-inch square baking dish and refrigerate until firm, eight to 10 minutes.

5. Once the polenta has cooled and firmed, cut the polenta into triangles and flash-grill it in a hot skillet with the remaining one tablespoon of oil. Cook until lightly browned on both sides, approximately three minutes. Serve with chili-garlic sauce.

Oven-Roasted Brussels Sprouts with Medjool Dates

Prep time: 8 minutes | Cook time: 25 minutes | Serves 4 to 6

The natural flavor of the sprouts really pops when matched with the sweet creamy consistency of dates and the sharp spiciness of garlic. The complex combination makes this dish satisfying on a lot of levels. It’s a great addition to any meal as a side, and for Brussels sprouts lovers, it’s a whole meal.

1 (10-ounce) package shaved Brussels sprouts (see pro-tip below)

2 cups pitted dates, torn into quarters

3 tablespoons grapeseed or safflower oil

1 teaspoon coarse salt

1 teaspoon black pepper

6 cloves garlic, peeled and sliced

1. Preheat the oven to 400°F. In a 9 x 13-inch baking dish combine the Brussels sprouts and dates with the oil, salt, and pepper. Toss to make sure all the pieces of dates and Brussels sprouts are covered evenly. Sprinkle the garlic on top.

2. Roast for 20 minutes or until the garlic has caramelized and the dates and Brussels sprouts have browned on top.

Pro-tip: If you cannot find shaved Brussels sprouts, take the Brussels sprout and cut from top to bottom; lay flat and then slice thin shreds as if it were an onion.

Mexican Hot Chocolate-Covered Strawberries

Prep time: 5 minutes | Cook time: 3 minutes

The combination of sweet strawberries, creamy chocolate, and a tiny kick of cayenne creates the ultimate trifecta of deliciousness.

1 (3-ounce) block semi-sweet dark chocolate, chopped or grated

1/4 teaspoon ground cinnamon

1/8 teaspoon cayenne pepper

1/8 teaspoon salt

1 pound strawberries, cleaned

1. Line a baking sheet with parchment paper and set aside. In a small saucepan, melt the chocolate, stirring with fork or whisk so it melts evenly and doesn’t burn. Add the cinnamon, cayenne, and salt. When fully melted, remove from the heat to prevent burning.

2. Holding the strawberries by the stem end, dip them in the melted chocolate, coating them on each side.

3. Place the dipped strawberries on the prepared cookie sheet and refrigerate for at least 30 minutes to set the chocolate, or until ready to serve.

All recipes and photos From The Lusty Vegan © 2014 by Ayinde Howell and Zoe Eisenberg. Used with permission from Vegan Heritage Press.

Staff Writer Lakshmi

The post Serve Lust in Bed appeared first on LA Yoga Magazine - Ayurveda & Health.

A healthy heart begins with insightful nutritional choices. This health continues with the inclusion of healthy heart habits such as calming the mind through meditation, opening our heart to love, and exercising. However, making wise decisions at the table is an important place to begin. If we do not make wise decisions on our plates, the benefits of these other practices are harder to fulfill.

The X Factor of Phytonutrients

Plants utilize the energy from the sun and through extraordinary processes, create the vital nutrients that support the metabolic needs of our body. In addition to the major classes of nutrients (including fats, carbohydrates, and proteins), plants contain the X factor known as phytonutrients. These chemical compounds provide the bright colors of fruits and vegetables. They also offer clues as to their beneficial functions. Here are five foods whose phytonutrient content makes them healthy heart powerhouses.

Pomegranate for a Healthy Heart

The bright red phytonutrients in pomegranates provide this fruit with a similar color to oxygenated blood. Many studies have been conducted on the cardiovascular benefits of pomegranates and a 2014 review in Advanced Biomedical Research found that it can help prevent high blood pressure, high cholesterol and inflammation (Zarfeshany, 2014). For best results, eat the fresh pulp with seeds as the seeds contain fibers and healthy fats; watch out for added sugars found in processed juices.

Kale and Dark Leafy Greens

With their low calorie count and packed nutrient profile, kale and other leafy greens are nature’s gift. Elements found in kale have been shown to favorably influence cholesterol profiles and high blood pressure in a study published in Biomedical and Environmental Sciences (Kim, 2008). For some, the raw leaves may be hard to digest; this can be solved by massaging kale with lemon and olive oil or by cooking kale and other greens with ginger, mustard seeds, or black pepper.

Whole Oats and a Healthy Heart

Whole oats have been identified by the FDA as a cholesterol-lowering food. Incorporating whole oats daily is a good plan according to a 2014 review in the British Journal of Nutrition (Thies, 2014). Oats contain the soluble fiber beta glucan. A review of studies published in the American Journal of Epidemiology has found that dietary fiber is correlated with lower risk of health issues (Yang, 2015).

One Ayurvedic recommendation for a hot breakfast is congee, or warm cooked grain. Soaked and slow-cooked whole oats with spices such as ginger and cinnamon and soaked dried fruit are full of fiber and support the day ahead. Oats are surprisingly high in protein (more by dry weight than egg whites). Therefore, oats offer a rich plant-based protein that includes an array of other essential nutrients.

Legumes

Evidence has emerged that higher consumption of red meat in women has been linked to cardiovascular disease. Some of this evidence can be found in a study published in the Archives of Internal Medicine (Pan, 2012). Through time, we have learned that plant-based protein interventions are effective in lowering plasma cholesterol concentrations (Ferdowsian, 2009). From an Ayurvedic perspective, legumes such as red lentils or mung beans are among the easiest to digest.

Rich in fiber, legumes also provide food for the essential bacteria in our gut, our microbiome. Soaking, sprouting, and slow-cooking legumes with cumin, coriander, fennel, and ginger can decrease the digestive concerns experienced by some people when eating beans.

There is a Reason to Season

Many cultures around the world have used spice blends for added flavor to meals. Each spice has a diverse spectrum of active phytonutrients that have complementary and overlapping actions. For example, the addition of spices such as ginger, cinnamon, black pepper, turmeric, and/or coriander assists in preserving heart function. This is written about in a study published in Current Cardiology Reviews (Vasanthi, 2010). Studies have even shown an inverse correlation between garlic consumption and progression of cardiovascular disease. One example is published in the Journal of Nutrition (Rahman, 2006).

The Synergistic Effects of Food

To protect your heart on a long-term basis, a good general rule is to ensure that your plate is half-filled with fresh fruits and vegetables. And while no one food is a magic potion, each bite has a synergistic effect with all your other dietary and lifestyle choices to create the foundation for a healthy heart. The average heart beats over 2.5 billion times throughout the course of our lives. And through wise decisions, we can give this dear organ the resources to perform its loving task optimally.

Siri Chand Kaur Khalsa, MD MS

Dr Siri Chand Khalsa MD MS trained in internal medicine and has an ongoing interest in nutrition and Ayurveda. She has a primary care practice in Phoenix and writes additionally for her blog: luminousfoods.com.

www.luminousfoods.com

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Start your Day with Strength: Enjoy Breakfast

How you begin your day determines how you’ll feel the rest of the day. Take the time in the morning to energize and invigorate by nourishing your cells, blood, and brain. If you consume sugar, grease, caffeine, and excess dairy first thing in the morning, take some time and notice how you feel; then consider how that affects what you might be craving through the rest of the day. Follow these four simple steps to easily improve your mood and energy levels.

Lemon Water for Good Health

First step. Drink a large class of lemon water as soon as you wake.

Lemons are a good source of folate, potassium, and Vitamin C. They also have been shown to reduce worry, stimulate metabolism, improve the absorption of water, alkalize the body, and aid digestion. Make sure to have lemons if you’re experiencing any of the following: dysentery, colds and flu, phlegm buildup, edema, high blood pressure, diabetes, or gas. They nourish yin (a calming quality), aid in the absorption of water, reduce inflammation, and help rid the body of toxins. Lemons are also a natural antibiotic. So definitely add lemon to your water, when you’re fighting a cold or are around someone who is sick.

Added bonus: consuming lemons and other foods with high levels of Vitamin C keeps your skin young and supple.

Add Probiotics to Your Routine

Second step. Take a probiotic while drinking your lemon water.

Probiotics help promote healthy microbial growth in your digestive tract. Having healthy flora is key to boosting the immune system and restoring the gut to reduce food sensitivities and create balance. Probiotics are great for boosting the immune system and restoring the digestive tract to reduce food sensitivities and aid in digestion and metabolism of nutrients. Recent studies show that having enough healthy gut flora reduces anxiety, depression, and other mood disorders. If you have taken antibiotics or eat non-organic animal products, you definitely need to take probiotics. Nearly 80% of antibiotic use in the U.S. goes to animal agriculture. You are ingesting antibiotics every time you consume non-organic dairy, meat, eggs, and poultry.

It’s Easy Being Green for Breakfast

Third step. Put greens such as kale, spinach, watercress and parsley in your morning smoothie or juice. These greens are high in chlorophyll, which naturally boosts your energy. Chlorophyll also removes toxins from the liver, reduces inflammation, increases immunity, and promotes formation of red blood cells. Blending your greens make the chlorophyll easier to access and absorb.

Another reason to add greens to your breakfast is because most dark, leafy greens are also high in iron. Iron is an essential component of red blood cells and aids in the transportation of oxygen and cell growth. It does this by helping the blood move oxygen from the lungs to the tissue cells where it is needed. That’s why fatigue and muscle weakness are two of the most obvious symptoms of anemia. Other symptoms of iron deficiency include insomnia, irritability, pale skin and nail beds, fatigue, dizziness, shortness of breath, lightheadedness, brittle nails, decreased appetite (especially in children), and headaches.

Chinese medicine says that healthy blood leads to a healthy mind. This is because the Chinese believe the soul rests in your blood at night. If you’re lacking in iron and have weak blood, then your soul doesn’t get the respite it needs to rejuvenate for the next day. This can lead to anxiety, irritability and insomnia.

Myth: Beef is the best source of iron. Let’s debunk that right now. One hundred calories of sirloin steak has 0.8 mg of iron, while 100 calories of spinach has 15.5 mg, and lentils 2.9 mg.

Healthy Fats are Brain Food

Fourth step. Eat some healthy fats. Did you know your brain is about 60 percent fat, and that your hormones are made from fat? Sixty percent of your heart’s energy comes from burning fats. Your lungs need fat to work effectively and keep them from collapsing. Fats help you absorb certain vital nutrients, including the fat-soluble vitamins A, D, E, and K. So a small dose of the good stuff is vital to your health.

Sources of healthy fats include walnuts, flax seeds, hemp seeds, pumpkin seeds, and avocado. Add flax, chia or hemp seeds, plus some almond butter to your morning smoothie. A surprising source of healthy fat can be found in seaweed and sea vegetables. Seaweed is an excellent and delicious way to eat your essential fatty acids. Why do you think fish are considered such a good source of healthy fat? It comes from what they eat.

If you don’t ingest enough healthy fat, you may experience depression, poor sleep/fatigue, poor memory, difficulty concentrating, and a lack of mental clarity when you first get up in the morning. The physical symptoms of not enough fat include infertility, weight gain, brittle fingernails, allergies, arthritis, and dry hair and skin.

Chia Seed Pudding: A Favorite Nourishing Breakfast

One of my favorite breakfast foods is chia seed pudding but my chia seed pudding recipe can be eaten any time of day. Chia seeds are naturally high in protein, fiber, calcium, potassium, phosphorus, manganese, and are really high in omega-3s. They support the adrenal glands and even reduce anxiety. Chia seeds relieve constipation, improve cardiovascular health, stabilize blood sugar, and help build muscle.

My pudding is sweetened naturally with fruit, so you won’t experience the mood swings or cravings like you would with refined sugar.

Coconut Chia Pudding

• 1/4 cup chia seeds
• 1 cup unsweetened coconut milk (or rice, almond, or your favorite nondairy milk)
• 1/4 cup coconut water
• ½ tsp. pure vanilla extra
• 1/4 cup shredded unsweetened coconut (optional)
• 1/2 cup fresh raspberries or other fruit
• ¼ cup of thinly sliced almonds

Stir chia seeds, milk, coconut water, vanilla extract, and shredded coconut thoroughly in a glass container. Cover and refrigerate for a minimum of two hours. Garnish with fruit and almonds.

The other ingredients in my Coconut Chia Pudding are also chock-full of health benefits. In Chinese nutrition, raspberries are known to reduce anger and resentment. They are high in vitamins C and K, iron, magnesium, fiber, and manganese. Raspberries treat anemia and regulate the menstrual cycle. Coconut milk is rich in magnesium, potassium, phosphorous and iron. Almonds are high in calcium to have a calming effect and build healthy bones.

Energize Yourself Daily

See how simple it is to take steps for better health, improved mood, and increased energy? Don’t these tips sound way better than relying on coffee and sugar to wake you up every morning? You’ll be amazed by how much better you feel within just a few days of trying out my recommendations.

Heather Lounsbury

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Ballantine Books

Most weight loss or weight management programs are courses of limitation and deprivation with an underlying feeling of, “I’m not good enough, so I need to lose weight.” Calorie restriction and increased calorie expenditure is usually part of the program, and much time is spent focusing on numbers. By contrast, Beth Shaw’s YogaLean program, outlined in her new book, is refreshingly different. YogaLean is a yogic approach to creating optimum health and taking care of the body that houses the spirit. With a focus that is greater than simply weight loss, YogaLean takes the reader on an inward journey toward developing a “Lean Consciousness,” providing easy-to-follow steps to examine areas that may need an attitude and/or behavior shift.

The eight limbs of YogaLean, inspired by the eight limbs of classical yoga, outline a holistic path toward a healthy, lean, and energetic lifestyle involving mind, body and spirit. YogaLean guides the reader to use and develop ancient yogic wisdom in combination with specific behaviors that have proven to be helpful when working with weight loss and attaining a healthy weight. Examples include journaling, exercising on a regular basis, eating healthy foods, and building a support system. YogaLean brings in the latest research on neuroscience to explain and support the notion that our thoughts create our bodies and details the steps needed to help one create lasting change.
Meditation is an important component of YogaLean, as is paying attention to our daily habits and the consequences of those habits. YogaLean encourages one to develop the habits that will result in making healthier choices.

One of my favorite parts of this book are the helpful and simple action steps throughout YogaLean that can be implemented immediately. YogaLean encourages expansion and self-acceptance beyond weight loss and truly sets the stage for personal transformation.

Kristy Manuel

Reviewed by Kristy Manuel, MS, ERYT-500 who currently teaches yoga (group and individual Yoga Therapy) in South Orange County, CA. Having overcome an eating disorder in high school and college she has worked with people for more than 25 years guiding them toward optimum health through healthy choices and increased mindfulness. Kristy is a presenter and curriculum author for YogaFit’s 200, 500 RYT and Therapy programs.

The post Book Review – YogaLean: Poses and Recipes to Promote Weight Loss and Vitality—for Life! appeared first on LA Yoga Magazine - Ayurveda & Health.

Get Big Bang for Your Bite!

We teach in yoga that every breath counts, so why not make every bite count?

Let’s consider a new approach to eating where we crowd out the bad with the good and learn to invest in and savor clean, beautiful, delicious and nutritious food – get a Big Bang for Your Bite!

Eat Nutritious

Balance your plate with whole and real food: fill half your plate with nutrient-dense produce and divide the other half into two parts: one for complex carbs like grains and potatoes, and the other for protein like beans, tofu, fish, eggs, poultry, or meat (if indulging).

When eating grains, choose whole and unrefined like brown rice, quinoa, spelt, and others to ensure adequate fiber and low glycemic impact. Look beyond the ‘nutrition facts’ and read the ingredient list to minimize white flour, refined sugar, corn syrup and HFCS (high fructose corn syrup), hidden sugars, and empty calories. Avoid processed and packaged foods which are not only devoid of nutrition but also typically high in chemicals like artificial flavors and preservatives, sodium, ‘bad’ fats, and GMOs.

A balanced plate goes beyond calories and fat grams to emphasize nutrient density – vitamins, minerals, phytonutrients, fiber, protein, carbs, and fat.

Eat Clean 

Focus on eating clean food that is free from toxins that may burden your liver, endocrine system, and negatively impact gut health.

According to the Environmental Working Group, if we invest in clean versions of the Dirty Dozen, which are produce items with the highest level of chemical residues, we can decrease our toxin load by nearly 90%. Aim for organic or local sustainably-grown versions of the Dirty Dozen: apples, bell peppers, berries, celery, cucumbers, grapes, lettuce, nectarines/peaches, potatoes, green beans, spinach/kale, and other leafy greens.

When eating out and on the run, aim for the Clean 15 produce items with the lowest levels of chemical residue. These are: asparagus, avocado, cabbage, melons, sweet corn (watch out for corn, though, as they are one of the commonly genetically modified crops), eggplant, grapefruit, kiwi, mangoes, mushrooms, onions, pineapples, sweet peas, and sweet potatoes.

(Check out the EWG guide or download the app here)

Over 80% of our soybean crops are genetically-engineered (or GMO), so seek organic or GMO-free versions of these to avoid their side effects and potential pesticide residues.

If you choose to consume animal products, buy organic to avoid GMO

Eat Beautiful

We eat with our eyes first, so indulge in gorgeous colors from the whole rainbow. Each naturally-occurring color correlates to specific age- and disease-fighting antioxidants and phytonutrients. Studies suggest certain plant chemicals or phytonutrients maintain health by boosting the immune system, reducing inflammation and allergies, detoxifying contaminants and pollutants, and/or activating enzymes that block unbridled cell division. Source

Aim to eat a variety of colors each meal or each day – green, yellow, orange, red, blue and purple.

• Green
Support your liver by eating dark leafy greens to help detox your body. Protect your eyes with lutein, which can be found in green vegetables like broccoli, spinach, kale, green peas, and turnip greens.

• Orange and Yellow
Orange and yellow foods contain carotenoids which may reduce the risk of cancer. Examples are pumpkin, mango, corn, sweet potato, carrots, cantaloupe, papaya, yellow peppers, and yellow beans.

• Red
Add red and you’ll be eating lycopene which may protect the heart and prevent cancer; consider tomatoes, guava, watermelon, papaya, and pink grapefruit.

• Blue and purple
These foods contain anthocyanins which suppress tumor formation and growth. Eggplant, blackberries, blueberries, cherries, red grapes, pomegranates, plums, and red onions are great choices.

• White
Cauliflower is a super cancer-fighter while white potatoes are rich in Vitamin C. Garlic and onions are super immune boosters linked to a lower risk of some cancers.

Shop local farmers’ markets and farm stands to get the most beautiful (and best-tasting) in season fruits and vegetables.

Eat Delicious

Ensure that what you eat is delicious and full of flavor by using fresh herbs, spices, good-quality oils, and even fun condiments like hot sauces and vinegars, instead of sugar, salt, and artificial sweeteners (which can increase your cravings and lead to other nasty side effects).

Try anti-inflammatory turmeric, digestion-boosting ginger, blood-sugar regulating cinnamon, immune-boosting oregano, and metabolism-increasing cayenne pepper.

Include healthy oils like olive, sesame, pumpkinseed, and grapeseed (especially great for high-heat cooking).

Add pizzazz with raw or toasted nuts, vinegars, salsas, mustards, tapenades, hot sauces, and other condiments plus natural sweeteners like stevia, honey or maple syrup (in moderation). Watch for sugar and HFCS which are the top ingredients in ketchup and BBQ sauces.

Count chemicals instead of calories.

Minimize toxins and maximize nutrition, beauty, and flavor so we all look and feel our very best, both on and off the yoga mat.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

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A new Food Co-Op is forming in South LA

Think Globally, Act Locally.

We’ve heard this adage a number of times. One way to transfer these words into action is by participating in an alternative to big box stores: cooperative businesses, or co-ops. A cooperative business is owned by its members, and in some cases, its workers. There are housing cooperatives, merchandise cooperatives, credit union cooperatives, and, among others, food cooperatives.

As a member of a food co-op, you are a vested owner. Membership fees vary, but they legally cannot exceed $300. In most cases, this is a one-time lifetime fee or a series of smaller fees, often per household. A co-op membership entitles the owner/member to participate in the governance of the store. Most co-ops have a board of directors elected by the membership that carries the members’ concerns and desires into action. Along with discounts and sales, co-op members receive a share of the profits based on their annual expenditures.

Because most food co-ops are started through membership dollars and loans, it takes many members to open the doors of a brick and mortar store. In the Los Angeles area, there is one long-standing food co-op as well as a few start-ups in south LA and Altadena. The established store that many look to is Co-opportunity, also known as “the Co-op”, in Santa Monica. I spoke with Ricardo Chavira, the Co-op’s Marketing Director, and Dean Kubani, a Co-op board member who is also the Director of the Office of Sustainability and the Environment for the City of Santa Monica.

Co-opportunity was founded in 1974 by a small group of people who decided to take charge of the way they bought food. Started in a small garage in West LA, Co-opportunity eventually moved to a larger storefront in Santa Monica. Kubani says there is talk about further expansion because the size of their present store is becoming insufficient. When asked if Co-Opportunity would expand to other areas of LA, both Kubani and Chavira said that the next store would likely also be on the Westside.

As a founder of a new co-op, I sought guidance from Ricardo and Dean. As for possible pitfalls, I learned that the business encountered financial difficulty early in the 1980s. At that point, Will Simon stepped in as General Manager and turned the business around. Most recently, Bruce Palma was hired as the new General Manager and has already begun to make great improvements.

One of the things that struck me about the men I interviewed was how happy they were working for Co-opportunity. They felt that doing good for themselves and others has led to a sense of fulfillment. Both were eager to talk about the Co-op’s community outreach efforts. For example, Ricardo spends time finding organizations, nonprofits, and schools whose missions dovetail with the co-op’s policies. In many cases, the Co-op helps these groups with charitable donations.

Co-ops can also use the strength of their membership to address environmental and social issues. One such issue is the labeling of genetically-modified organisms (GMOs). Co-opportunity has made donations, held fundraising events, and collected signatures for the Non-GMO Project. Shelf tags and lists are also available which showcase the items that have been certified by the Non-GMO Project. Additionally, the Co-op raises awareness on a wide range of health-related topics by offering a free lecture series on Monday evenings at The Gentle Wellness Center at 9 th and Broadway in Santa Monica.

Becoming a member of a co-op is to become a part of the community. Membership offers opportunities to meet, shop, do business, and socialize with people who have similar ideas about health, nutrition, and sustainability. Co-ops offer a platform and the power of group support to promote certain ideas and, while those are indeed perks, the underlying reason many members join a co-op is to have a say in the products stocked at their store.

Let’s now take a look at what’s happening where I live in South Los Angeles, between USC and Leimert Park.  A year ago, I began organizing a natural foods cooperative named South LA Food Co-op (SoLA). Speaking with political officials, I was informed that Trader Joe’s and Whole Foods didn’t think they needed to come to South LA because we would go to them.When I inquired about organic food at the local supermarket, I was told people in this neighborhood can’t afford organic food, which seemed unfair and incorrect. I created SoLA knowing that if more people were aware of the food they were eating, there would be a greater demand for healthier choices.  Not wanting to continue driving all over LA for food, the idea of starting a cooperatively-owned store dawned on me.

Last year, research on the topic brought me to the California Center for Cooperative Development’s annual conference in Berkeley. I returned inspired and began sharing the idea with others. My community became excited and, because of their support, we now have almost 200 names on our contact list, with roughly twenty core members taking steps to move the concept forward. A large part of our outreach is through word of mouth and has been a driving force to get people engaged. We’ve also hosted tables at various events throughout Los Angeles.

The vision of SoLA is to empower the community and bring healthy food to South Los Angeles. In an area where type-2 diabetes, hypertension, allergies, and asthma are often seen, we will host workshops on nutrition, cooking, and healing with food. This is going to be a place where members will earn patronage dividends while they shop comfortably in a beautiful setting, confident that the foods they purchase are naturally healthy and locally-sourced.

By Bahni Turpin, actress, writer, and yoga teacher, is the founder of the South L.A. Food Co-op (SoLA). Solafoodcoop.com

Support SoLA by attending the emerging co-op market’s fundraiser on August 18 at Fais Do Do nightclub from 5 PM – 11 PM. The event includes multiple artistic offerings, singers, bands, comedians, poets, Aztec dancers, vendors, food, a silent auction, and more. The kids’ area includes cooking demos and activities in the outdoor courtyard in the early part of the evening. Fais Do Do Nightclub, 5257 W.Adams Blvd, Los Angeles, CA 90016. faisdodo.com

Santa Monica Co-opportunity Natural Foods, 1525 Broadway, Santa Monica, CA 90404. 310-451-892. Coopportunity.com.

This year, Santa Monica Co-opportunity, SoLA and other cooperative markets are celebrating the International Year of Cooperatives.

SoLA photos by: Milo/uneomedia.com

Staff Writer Lakshmi

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

Dr. Sarita Shresta

Q: I am pregnant and am having trouble figuring out which herbs are safe to take during pregnancy, as there is a great deal of conflicting information. Do you have any advice?

A: Ayurveda classically recommend, as much as possible, no herbs during the first three months, as this is a time of organ growth and development in the baby. If herbs must be used, some possible choices include licorice, asparagus, ashwagandha (Withania somnifera) and different species of lotus.

Women may not even know they are pregnant during the first three months. But the baby is there and very committed to survive. Often the body is adapting, even without the mother’s knowledge. Right after symptoms of pregnancy are noted, if a woman is taking any herbs, then as a precaution, she can stop them.

It is important to remember the Ayurvedic principle of using the right amount of a substance, at the right time. Too much of a substance, too little or misuse of a substance can all be possible causes of disease. Even a good thing can be misused or overused; just because something is good, that doesn’t mean that it is always good or a lot of it is even better. Taking as much of something as you can is a wrong concept. We can apply this concept to the use of herbal teas while pregnant. Often, herbal teas can be made so they are not so strong. A weak, mild or very mild herbal tea may be okay, while a strong one may be too much or inappropriate in a stronger concentration; dosage of an herb is important, even when we’re talking about tea. The question is how much, make it very light. Using one teaspoon of herb in one cup of water becomes a very concentrated tea.

After the three months, for example, chamomile is generally okay, as it helps a person sleep well. How much of the herb is being used? Chamomile has a relaxing effect on the body and too much may relax the uterus, so have no more than two cups of chamomile tea a day. Chamomile stimulates melatonin, and like a dark moon, it has some heavy kapha (water and earth elements) energy. Too much can create depression. Gingko biloba also has a relaxing effect and can be used, but with caution.

Teas to Favor in Pregnancy Include:

• Lemongrass
• Cinnamon
• Echinacea
• Ginger
• Lemon and ginger water
• Passionflower in mild doses
• Cardamom (Use only small amounts, as large quantities of the small green pods can have an abortifacient effect.)
• Peppermint (Light, not strong; if it is very strong, the sharpness of peppermint can provoke vata.)
• Licorice tea is considered to be protective of pregnancy and one to two cups can even be used in the first three months of pregnancy. Licorice contains a progesterone precursor.

Cautionary Herbs

• Tulsi, while a lovely medicinal plant, is considered to be an anti-fertility herb, especially in men.
• Neem also has been used to reduce sex drive and fertility, especially for men but for women also. Using neem oil externally
  has the same effect, but less so.
• Hibiscus is astringent and is often used for its contraceptive qualities, especially by women. The mode of action is not known, so use lightly if at all during pregnancy. If possible, avoid.
• Hing is strongly related to vata (air/ether elements) which governs the nervous system. The diminishment of vata when taking hing can interfere with the development of nerve tissue. Avoid this during the first three months, but later in pregnancy, very small amounts can be used in food.
• Limit these herbs and foods during pregnancy: ajwain (Trachyspermum copticum), aloe vera, chitrak (Plumbago zeylanica) and hing (asafoetida or Ferula asafoetida), radish, papaya and pineapple.

This is not a comprehensive list of foods or herbs to favor or avoid during pregnancy. Please consult with your healthcare provider regarding your specific situation.

Q: Recently I had the opportunity to have a private Ayurvedic consultation. The assessment was vata (air and space elements) mind and pitta (fire element) body. She told me that ghee would be good for me. At the time, I did not ask “Why is it good for me?” After purchasing it and adding it to my diet, I do like it. Why is ghee good? What instructions would you provide to make it at home?

A: Ghee is pitta-pacifying. Ghee is very rich in fat. The brain is a mass of fat and needs oil to be nourished. Ghee is easily absorbed and with the theory of like things promoting other like things, ghee is good for the mind and brain and pacifies both vata and pitta.

To make ghee, start with unsalted, organic butter and simmer or cook it until it becomes orange-yellow, starts smelling like popcorn and making crackling sounds. When all of the different components of the ghee have separated, the water, the foam and the milk solids, then you can strain it into a dry glass jar.

When kept in an airtight container, safe from light and damp, without any molecules of water added to the ghee, it can remain good for months. Old ghee, even one hundred year old ghee is considered to be very good medicine in Ayurveda, as the ghee loses some of its heaviness over time. But oils can become rancid, if not stored properly.

One tablespoon of ghee can be taken each day in addition to food. Generally, the maximum amount I recommend, if someone has a lot of the vata dosha or their vata dosha is out of balance, is two tablespoons a day. For more detailed instructions on ghee making and information about ghee and ghee alternatives, check out this month’s Yogi Food.

Q: When I was monitored recently for high blood pressure, blood tests showed that I have hepatitis C, even though I don’t currently have any symptoms. Is there anything I can do?

A: Hepatitis C is transmitted in a variety of ways; it is carried in the blood and affects the liver. Bitter herbs, which are pitta-pacifying, and blood cleansing herbs, are important in addressing hepatitis. Some valuable bitter herbs include manjistha (Rubia cordifolia), bark of rhododendron, neem (Azadirachta indica), bhumyamalaki (Phyllanthus niruri), Malabar nut or Adhatoda vasica, which is a blood cleanser, and chirayata (Swertia chirata), also called tikta, a word that means bitter.

The information provided here is for educational purposes only and should not be a substitute for medical care. These statements have not been evaluated by the Food and Drug Administration (FDA). Before using any Ayurvedic remedies, consult with a qualified Ayurvedic practitioner or healthcare provider. It is important to rule out serious conditions when appropriate. This article represents the opinion and recommendation of the author and does not necessarily reflect the views of LA YOGA Ayurveda and Health magazine.

Dr. Sarita Shresta BAMS, MD (Ayurveda) has taught and consulted for twenty years in government institutes, hospitals, and international clinics and has presented at many international conferences. Dr. Shresta has received awards and special recognition as the first woman Ayurvedic physician and obstetrics-gynecology specialist in Nepal. She is the founder-director of Devi Ma Kunja Hospital in Sidapole, Nepal. Proceeds from her programs support this hospital which provides traditional Ayurvedic care to all according to their means: saritashrestha.org.

Dr. Shresta will be teaching throughout the U.S. (including at Mount Madonna Center in Northern California and at the Rocky Mountain Institute of Yoga and Ayurveda in Boulder, Colorado) this summer. View her entire schedule online at: saritashrestha.org.

Ayurveda Resources

Nourishing Oils

Banyan Botanicals: banyanbotanicals.com. For a 15% discount off of Banyan Botanicals orders through June 30, use the following coupon code: LAYD41

TriHealth: trihealthayurveda.com.

Sarada Ayurvedic Remedies: saradausa.com.

Floracopeia: floracopeia.com.

Chandika Products for healthy skin – real rose, brahmi and sandalwood soaps: chandika.com.

Nutrition

High potency liquid nourishing multi-vitamin and multimineral supplements which include kelp, Himalayan crystals and micronutrients that are specifically designed to support health and achieve homeostasis. Formulas for pets, people, plants and soil: ambayagold.com

Detoxification supplements, superfoods and Klamath algae by HealthForce Nutritionals: healthforce.com.

Yoga for Fertility

Brenda Strong – Strong Yoga 4 FertilityTM classes, workshops, DVD series as well as Yoga for Partners and Yoga for Pregnancy:
yoga4fertility.com.

By Dr. Sarita Shresta

Staff Writer Lakshmi

The post Ayurveda Q & A appeared first on LA Yoga Magazine - Ayurveda & Health.

From Marika Blossfeldt’s “Essential Nourishment”

Serves 4

Use tender, small wild dandelion greens, cultivated dandelion greens or any other type of leafy green.

 Greens:

2 cups water

1 pinch salt

1 bunch dandelion greens, stems removed, chopped into ½-inch pieces

2 cloves garlic, sliced

2 tablespoons olive oil

Dressing:

3 tablespoons tahini (sesame butter)

5 tablespoons water

1 tablespoon maple syrup

1 tablespoon soy sauce

juice of ½ lemon

1 Bring the water to a boil. Add the salt and dandelion greens and cook covered over high heat, stirring occasionally, until tender, about 3 minutes. Drain.

2 Sauté the garlic in the oil until light golden, 1 to 2 minutes. Stir in the cooked dandelion greens.

3 In a small mixing bowl, combine all dressing ingredients and mix until creamy. At first it

will seem as though the tahini is not going to combine with the water and soy sauce.

Keep on stirring and it will.

4 Pour the dressing over the cooked greens and stir until the greens are coated.

Serve hot with cooked grains and a root vegetable.

Permission given by author Marika Blossfeldt for reprint. Published by: Delicious Nutrition, Beacon, NY 12508. Distributed by Emerald Book Company. Marikab.com

Staff Writer Lakshmi

The post Dandelion Greens in Creamy Sesame Sauce Recipe appeared first on LA Yoga Magazine - Ayurveda & Health.

Dr. Parla Jayagopal

Q: I have suffered the past couple years with acid reflux. I have been in and out of doctors’ offices and have tried many natural and prescription remedies. Currently, my doctor has prescribed me Nexium, but since I am in my twenties, I would rather not be on prescription medicine and instead incorporate alternative Ayurvedic practices and holistic medicine to remedy my acid reflux. What would you recommend I do or use to alleviate my situation?

A: Ayurveda considers acid reflux as an outcome of abnormal function of pitta dosha (the fire element) in conjunction with vata dosha (the air and ether/space elements). The pitta and vata doshas get provoked or thrown out of balance by the following circumstances:

• Diet with tastes that are predominantly sour, salty and pungent (hot and spicy).
• Fried, oily and roasted foods.
• Excessive consumption of hot, irritating foods and substances including tomato ketchup/sauce, mustrad, vinegar, coffee and other similar substances.
• Irregular eating habits, especially missing lunch and overeating.
• Stimulants such as tobacco and alcohol.
• Spicy greens such as mustard greens
• Excess consumption of dry foods like chips, crackers and aslo seeds and nuts that are raw and oily
• Raw tomatoes, raw onions or raw garlic.
• Sour cream, yogurt and smoothies with milk and fruits.

In addition, our state of mind plays an important role in our health and well-being, particularly the health of our digestion. The pitta and vata doshas also become aggravated when we are:

• Angry and agitated.
• Constantly thinking and worried.
• Feeling jealousy and hatred.
• Overly busy and experiencing unrelenting stress.

With these most common causative factors being identified, the first and the foremost thing Ayurveda recommends is to avoid the causative factors. This is known in Sanskrit as nidaana parivarjana.

In addition, drinking two cups of room temperature or hot water on an empty stomach

in the morning helps to regularize the function of vata dosha and normalize the peristaltic movements or muscular contractions
of the digestive track.

In order to cool fiery pitta dosha, one of the following liquids can be rotated on a daily basis:

• Aloe Vera juice, 1/4 cup plus 1/2 tsp of cardamom powder any time after noon.
• One tablespoon coriander powder soaked in 14 ounces of water for an hour or more before straining. Take this any time in the morning.
• Coconut water, 1 cup plus 1/2 teaspoon of cardamom powder taken at noon time.
• Herbal Tea. An herbal tea that can be sipped with food (lunch and dinner) that is greatly beneficial is the following.

One teaspoon each of:

• shatapushpa (Anethum sowa)
• yavani (Carum copticum)
• coriander (Coriandrum sativum)
• fennel (Foeniculum vulgare)
• and 1/2 teaspoon of turmeric (Curcuma longa) with 14 ounces
  hot water.

Pranayama
Sheetali pranayama that calms the mind and helps to reduce agitation will be very beneficial if done for six minutes morning and evening before food. Breathing involves abdomen rather than chest. To practice sheetali pranayama, fold the tongue into a tube between the lips and breathe in through the tongue slowly and extend the breath to abdomen. Gently pause for five seconds while the tongue is relaxed in the mouth and touching the upper palate. Then breathe out slowly through the nose. If you are not able to fold your tongue then suck the air through the teeth with the mouth slightly open; you can also purse your lips and breathe in trough pursed lips.

Asana
Begin with five to eight rounds of moon salutations. A sequence of moon salutations involves: pranamasana, hasta uttanasana (also known as tadasana), padahastanasana, ashwa sanchalanasana, hanumanasana, shashankasana, ashwa sanchalanasana, hanumanasana, bhujangasana, shashankasana, vajrasana, utkatasana and pranamasana.

Then hold poses like: pavan muktasana (wind release pose), vajrasana (thunderbolt pose), bidalasana (cat pose), adho mukha shwanasana (downward-facing dog), and shavasana (corpse, or relaxation pose) and simhasana (lion pose).

Compound Herbal Combinations

• Triphala capsules three at night with hot water just before bed.
• Avipattikar powder one teaspoon with warm water just before bed.

Please continue with the prescription medication and when the symptoms become mild, talk to your primary healthcare provider and gradually taper the dose as recommended.

Q: I am a woman in my thirties who practices Yoga often. I am very flexible and I recently broke a bone in my wrist in side plank. I’m trying to go easy in my practice so that it will have time to heal. Are there any Ayurvedic suggestions to help support the healing process in my wrist?

A: Please keep your wrist immobilized for at least four weeks do not strain or bear any weight on it. Rest is essential for healing. Take additional calming precautions to prevent aggravation of vata dosha (air/ether elements).

Food
Whole wheat, spelt, millet and barley can help promote bone healing.

Broth from chicken and turkey will be beneficial if you eat animal products.

Make a drink with 1/2 cup almonds soaked in water then peeled with 1/4 cup black sesame seeds blended with 3/4 cup cow milk or almond milk or water (if you are vegan or lactose intolerant), spiced with ginger powder and a little maple syrup. This is a good beverage to support healing and can be used once a day.

Compress
Mix 3/4 cup each of sesame oil and castor oil and heat to 100 C. When it cools, store the oil combination in a glass container. Soak a piece of cotton or wool gauze or a cotton pad in the oil and keep on the fracture area, do not massage or press. Just allow the area to soak in the compress for thirty minutes.

Herbs
Herbs like punarnava (Boerhavia diffusa), guggulu (Commiphora mucul) and ashtinsaghar (Cissus quadrangularis) can be beneficial if taken under a supervision of an Ayurvedic practitioner.

Dr. Parla Jayagopal has an M.D. degree in Ayurveda from India and works as an Associate Professor at American University of Complementary Medicine; he teaches clinical doctorate courses and schedules consultations at the university clinic in Beverly Hills. Dr. Jay also serves on the Board of Directors of the California Association of Ayurvedic Medicine (CAAM). Reach him at (310) 550 – 7445. Visit: aucm.org or ayurveda-caam.org for more information.

The information provided here is for educational purposes only and should not be a substitute for medical care. These statements have not been evaluated by the Food and Drug Administration (FDA). Before using any Ayurvedic remedies, consult with a qualified Ayurvedic practitioner or healthcare provider. It is important to rule out serious conditions when appropriate. This article represents the opinion and recommendation of the author and does not necessarily reflect the views of LA YOGA Ayurveda and Health magazine.

Dr. Parla Jayagopal’s teacher, Dr. U.K. Krishna will be teaching a one-day seminar cosponsored by the California Association of Ayurvedic Medicine and the American University of Complementary Medicine on Sunday, April 11 on Metabolic Disorders and Ayurvedic Nutrition and Supplements. For more information call: (310) 550 – 7445 x 201.

By Dr. Parla Jayagopal

Vaidya Parla Jayagopal

Vaidya. Jayagopal Parla BAMS, Masters in Ayurveda, C-IAYT, CMT, FAIHM

Vaidya Jay is a passionate teacher and practitioner of Ayurveda. He is classically trained in Ayurvedic medicine from India. He has a bachelors degree in Ayurvedic medicine from Bangalore University and a Masters degree in Ayurvedic Herbology from Rajiv Gandhi University of Health Sciences. He is a certified yoga therapist and has a certificate wholistic massage therapy. Vaidya Jay completed fellowship in integrative medicine from AIHM.   He has over 25 years and is the founder/director of Athreya Ayurvedic Integrative Health Center Long Beach. He is  the vice president of Athreya herbs. He is faculty and clinician at Southern California University of Health Sciences, Whittier and visiting professor at Japan Ayurveda School, Tokyo.

www.athreyaayurveda.com

The post Ayurveda Q & A appeared first on LA Yoga Magazine - Ayurveda & Health.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post It’s A Sweet Note appeared first on LA Yoga Magazine - Ayurveda & Health.

Dr. Anupama KizhakkeVeettil

Dr. Anupama KizhakkeVeettil is an Ayurvedic practitioner and licensed acupuncturist. She completed her degree in Ayurvedic Medicine from the University of Mangalore, India. She is teaching and practicing Ayurveda over decade. She earned a Masters Degree in Acupuncture and Oriental Medicine from Southern California University of Health Science and is currently pursuing PhD in public health. She has presented papers in national and international conference. Currently she is working as an Assistant Professor and the lead instructor for the Ayurvedic program at SCUHS: scuhs.edu. For appointments please call (562) 943 – 7125.

scuhs.edu

The post Ayurveda Q & A appeared first on LA Yoga Magazine - Ayurveda & Health.

What are these six tastes?

1. Sweet – Sweet tastes are found in naturally occurring sugars like fruits and honey, but also in whole grains, long-storing vegetables (like beets, winter squash, potatoes, and other tubers), unfermented dairy products (from humanely and healthfully raised animals), and oils from nuts and seeds. Sweet tastes promote a sense of calm, contentment, and love, so it’s no wonder we indulge in the cold winter months. In excess, overindulging in the sweet taste can contribute to weight gain and stagnation like the couch-craving coma we often experience after traditional holiday meals. When craving sweets, opt for whole-foods and whole grain-based sweet tastes since our American diet is overly abundant in refined, processed and artificially sweet foods.

2. Salty – Most notably found in table salt and many processed foods as a natural preservative and flavor enhancer, the salty taste is associated with the elements water and fire, and thus tends to increase digestive fire and appetite. Since salt in the form of sodium can increase water retention, consider salty tastes as a condiment and opt for sea salt and sea vegetables to broaden your balance of minerals such as potassium and magnesium.

3. Sour – Predominant in fruits like lemon, lime, and tomatoes, sour tastes are also found in fermented foods like vinegar, cheese, wine, beer, and yogurt. Sour foods consist of fire and earth elements and thus can help stimulate digestion and even calm the windy and active vata mind. However, in excess they can increase fermentation or yeast overgrowth, so include sour foods in moderation (something as simple as lemon squeezed in our water) to balance your holiday diet.

4. Pungent – Pungent tastes are associated with spicy and hot, fiery foods like cayenne and black pepper, ginger, radishes, garlic, and onions. Comprised of the elements air and fire, pungent foods are typically warming and stimulate metabolism, circulation, and digestive fire (agni), but can also irritate the nervous system and inspire irritability and anger. Use pungent tastes like fresh ginger to balance the grounding nature of sweet potatoes and roasted squash and to stimulate digestion of a heavy holiday meal.

5. Bitter – Bitter tastes are associated with leafy greens like kale, dandelion, and some fresh herbs like cilantro, but also in some fruits like grapefruit, and in beverages such as coffee and some forms of tea. These foods tend to cool and cleanse the body and detoxify and tone the organs. Comprised of the dominate elements air and water, bitter tastes are considered detoxifying, antibiotic, anti-parasitic, and antiseptic. Even though cooling in nature, bitter foods should be included in moderation to balance winter holiday indulgences and associated weight gain and water retention.

6. Astringent – Perhaps the least common and most challenging taste to comprehend, astringent tastes are dry and cooling. Astringency is classified by its effect on the tongue more than its actual taste. Like when you apply a toner to your face, it immediately tightens your pores; think how an astringent food might create a feeling of tightening in your tongue. When you eat a raw walnut, for example, you are sure to experience its astringent, drying effect on your mouth. Astringent foods include raw nuts, legumes, pomegranate seeds, persimmons and raw cranberries, cruciferous vegetables like broccoli, cauliflower and artichoke, as well as grapes and dry wed wine.

Let’s embrace this celebratory time of year with friends, family, and good cheer, and the abundance of nature’s bounty. Be sure to include some aspects of all the six tastes (not just holiday sweets!) to optimize your palate, round out your plate, find more balance in your life, and look and feel your sexy best through the New Year!

Are you looking for a seasonal dish to include at your holiday meals that incorporates all six tastes? Try the recipe below for sweet and smoky Brussels sprouts with quinoa. Wintery Brussels sprouts peak September through February and are high in vitamins A and C and phytonutrients that help fight cancer. These cruciferous gems provide the bitter base of this dish balanced by sweet raisins and quinoa, while sea salt and broth provide saltiness. Smoked paprika, black pepper, and shallots add pungency, and a splash of sherry vinegar provides the balance of sour. Top with raw walnuts for crunchy notes of astringency.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

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Beth Lapides: My Other Car Is A Yoga Mat

They say follow your bliss but I say follow your pain. Because I’m starting to notice that when I follow my pain, then my bliss follows me.

This happened recently with my arm pain. The pain had become so bad that at the end of class, sitting in final cross-legged position, instead of joining my om with those of my neighboring mat-mates, I was busy scanning my arms and shoulders, trying to pinpoint exactly where it hurt most. Or should I say where it didn’t hurt.

By the time we namasted, my inner whining was so loud I could barely hear the post-class chat I love so well. I left my mat where it was and cornered my teacher, my tense voice the very definition of the squeaky wheel.

I elaborated on the arm and shoulder pain he’s all too familiar with. Besides being my teacher, I am also lucky enough to occasionally work with him as a massage therapist.

So I didn’t really need to say my fingers and forearms hurt while I type and my shoulders hurt while I sleep. But I did it anyway.

“Would you like some cheese with that whine?” he asked.

I told him I’ve been doing fewer chatarungas, fewer handstands and no between-class weights. But instead of feeling like my arms are healing, it feels like they’re just getting weaker. And fatter. So now I’m not just whiney and pain-averse, but also a vain diva. He patiently ran down some arm, shoulder and neck exercises we often do in class and reminded me of one in particular.

“Put your arm straight out to your side at shoulder height. Hand on the wall, like a stop sign,” he said. I did, imagining I was saying ‘stop’ to my arm pain. It felt like fireworks running up and down my arm. I’ve started to think of this feeling as taking the should out of my shoulders. I should write a new end for my show. I should find out what the pineal gland really does. I should post my podcast to the My Other Car Is A Yoga Mat Facebook page. I should Google remedies for arm pain. I should Twitter taking the should out of shoulders.

“I’ll do it every morning and night,” I said, like a convert. And I do. I’m diligent. In a way diligence is exactly what has gotten me into this mess. My diligence has turned me into an armed robber. I rob my arms of their ease by using them too diligently: Diligently connecting with friends online, diligently connecting the dot-coms between everything from cobra pose to coconuts to orbs.

The word arm comes from the PIE (proto-Indo Eurpoean) base *ar- which actually means “to join.” I started to think about how much arms are about joining. Joining in with others online. Or hugging.

I felt some nerves coming back to life and some tenseness loosening. So I started showing the exercise to my comedy students and even at a party one night to my friends. I had to laugh because years ago another teacher used the term party pose for show-offy asana. Now here I was between glasses of wine, watching my friends whine and confess that they too were having all kinds of arm and shoulder troubles.

The next night I dreamt my arms were being treated with electrically charged acupuncture needles. It felt amazingly great. And in the left inner forearm, where the needle had been, an outline of a flower appeared. Subsequently I learned this is the PU4 acupressure spot, which has to do with increasing qi, or prana or life-force. It is also related to issues of the heart, as do all things with the arms, which are on the heart meridian. And how did I learn all this? By researching online, of course. Two steps forward, one step back. Or now, since I measure things as being click-worthy, two clicks forward, one arm spasm back.

But the dream didn’t end with the flower. After some electricity flowed in, I sprouted an extra set of arms. And not just more arms. Transparent, magical, mystical arms. Doubled arms like all those the deities have.

I started clicking around for clues to the meaning of this dream. But nothing was clicking with the clicking. Then I stumbled upon Kali, whose name means black. And I remembered a second part of the dream. My dream healer had been wearing a black T-shirt. The exact opposite of classical healers, whom we actually call white coats. And I remembered that after the dream treatment my healer had lain down with me and hugged me so well that when I arose I was highly aroused.

Okay, maybe I’ve been eating too much maca. Or maybe the idea of having an extra set of arms is just that exciting to me. Or maybe something more profound had happened.

I’ve always shied away from Kali, preferring, like most people, the also-quadruple-armed but much more cuddly elephant deity Ganesh. There’s nothing cuddly about Kali aka the Black Goddess. Or in my case the black T-shirted Goddess.

So in the dream I was Kali, and I was also hugging Kali. And here’s the thing about Kali and her four arms. Two are for creating and two are for destroying.

Do we need to embrace the primal truth that we are all joined together as Kali now? That we created, or helped to create, a world in which every system is dissolving: the banking and ecological and Hollywood systems? The whole Cartesian system of thought?

That’s what I’m spending so much time online trying to understand – the dissolution and how to be part of the recreation.

So I have resolved that I am going to start hugging more. Not in an Amma way. But just as I go.

I once read that the key to a happy relationship is six hugs a day. Greg and I notice that we often don’t meet our quota. Not for lack of love, but for lack of focus. And sometimes from shying away from the fierceness of hugging, which does have a Kali-like quality, an ability to destroy a mood or a wall, and create something else. A Yoga, a union.

Sometimes it’s easier to click click click than it is to wrap our four arms together and stick with it. But I’ve started to feel that these turbulent changing times (some say it’s the Kali Yuga in fact) demand this kind of loving fierceness. And besides, hugging is one of the only things I can do with my arms that doesn’t hurt.

Beth Lapides is currently touring her show 100% Happy 88% of the Time and teaching The Comedian’s Way workshops. Subscribe to the new My Other Car Is A Yoga Mat podcast on iTunes or listen to it on bethlapides.com. Email her at beth@bethlapides.com.

By Beth Lapides

Beth Lapides

Beth Lapides is the creatrix and host of UnCabaret. You may know her from her LA Yoga My Other Car is A Yoga Mat column, as the author of “Did I Wake You, Haiku For Modern Living”, from her appearances on Sex & The City, NPR and Comedy Central or from her writing in O Magazine, Elle Decor and Los Angeles Magazine. She teaches her workshop The Comedian’s Way privately in LA and annually at Kripalu Center for Yoga and Health. UnCabaret is her long running comedy show in which she asks the very best comedians working what is going on with you now. The show is known for being uniquely about the present and every Sunday a completely unique experience unfolds. In the past two years Beth has collaborated with Mitch Kaplan, both on the music for her New Agey comedy show “100% Happy 88% of the Time” and at UnCabaret where Mitch is Musical Director. Adding music to the comedy is like adding an out breath to the in, a vowel to the consonant. UnCabaret is intimate, conversation, idiosyncratic and fun intentional.

bethlapides.com

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  Beyond Organic, Think Sustainable.

The definition of sustainable agriculture is the ability for a farm to produce food indefinitely, without causing severe or irreversible damage to ecosystem health.

Did you know that the modern conventional agricultural system uses nearly 20% of the U.S.’s total energy supply? In addition to the fossil fuels burned in mechanized agriculture, most pesticides, fertilizers, and herbicides are petroleum-based.

When you buy organically-produced food you support sustainability, reduce petroleum use and its effects on climate change, and minimize the downstream impact of chemicals used in conventional farming on soil, streams, and watersheds. On a personal level, you’ll save your liver from the need to process residues of these chemicals in the produce you eat.

While locally grown, certified organic items are ideal, some small-scale farmers are actually using sustainable methods, but don’t have the resources to go through the process to obtain organic certification. Talk to your local farmers to learn more about their practices. To inform your choices when buying food, check out the Environmental Working Group’s list of the dirtiest and the cleanest produce items at foodnews.org.

Shop Locally.

The average conventional food product travels 1,500 miles to reach you, representing a tremendous amount of fuel burned in transportation and refrigeration.

Buying locally not only shortens the distance between farm and fork, it also helps us to eat what’s in season and picked at the peak of ripeness with better taste and nutrition.

Ayurveda teaches us that when we adapt our lifestyle to nature’s seasons, we cultivate greater balance with our surroundings and therefore ourselves.

Find local farmers’ markets, farm stands, or Community Supported Agriculture organizations in your area at localharvest.org

Think about collecting and reusing (even returning them to your farmer) plastic berry containers, fresh-cut flower sleeves, rubber bands, twist ties, and other packaging materials instead of dumping them into the landfill.

Slow Down, Sit Down And Eat.

Avoid eating on the run and especially stopping at drive-thru restaurants. You’ll digest your food better when you actually stop to enjoy it. Slowing down helps break the stress response in your body so you’re better able to absorb the nutrients you’re consuming.

Plus, visitors to drive-thru restaurants burn fuel while idling and these establishments are notorious for over-packaging. So take the time to eat mindfully – to see, smell, touch and taste your food without the distraction of driving – and actually enjoy your meal.

Decrease or Eliminate Consumption of Meat And Dairy.

Conventional beef and dairy products contribute about 50% of a household’s carbon footprint. By minimizing your consumption of these foods, you’ll decrease your intake of saturated fats which have been linked to cardiovascular disease, weight gain, and diabetes.

When you do eat meat and dairy products, opt for organic products from farm animals which are fed pesticide-free food not grown with petroleum-based fertilizers and free from artificial hormones (rBGH or rBST) and antibiotics.

Choose Sustainable, Wild Seafood.

If you choose to eat fish, make sure it’s as local as possible, wild caught and frozen at sea (not farmed). Approximately 80% of the seafood consumed in the U.S. is imported, and nearly all of it takes to the skies, bringing a long contrail of aircraft exhaust to the table. For added health benefit, opt for smaller fish which are lower on the food chain, are more sustainable, and contain fewer contaminants such as PCBs and mercury.

Eat Soy? Choose Organic.

Soy is one of the most frequently gen-etically modified crops grown in the country: Estimates suggest that over two-thirds of the US soybean crop is genetically modified. Genetically modified foods or organisms (or “GM” or “GMO” foods for short) are designed to withstand large sprayings of chemical herbicides, thereby enabling farmers to kill weeds without damaging their crops. Biotech companies state that these herbicide-resistant crops require less chemical usage than conventional varieties. However, research suggests that farmers are actually spraying these crops with more herbicides.

For more information about finding GMO-free foods, nongmoproject.org.

BYOB (Bring Your Own Water Bottle).

Disposable plastic water bottles create 1.5 million tons of plastic waste a year in the U.S. alone, not to mention the amount of petroleum used to manufacture and ship the bottle.

Instead of bottled water, drink purified water from your tap using a filtration system or pitcher. When out, bring your own water with you in a reusable container, or try a reusable water bottle that comes with its own filtration unit.

Filtering helps remove chlorine and parti-culates to improve taste and minimize the impact of free radicals.

Just as every breath we take has the power to bring presence and change, every bite we take has the power to impact our own health and that of our future environment. We can vote with our forks for a food system that will sustain or endanger our planet. What will you choose to eat? How will you vote? Incorporate a yogic approach to your eating!

Choose to make conscious food choices for a greener plate today and healthier planet (and life!) tomorrow.

RED JEN FORD is a certified holistic health coach, Yoga instructor and manager of the Westwood Farmers’ Market, located in the Vets’ Garden Thursdays from Noon to 5:00 P.M.

Jen teaches her customers and busy clients the simplicity of eating local, sustainably grown food. Contact her on (917) 971 – 1941 or at: www.redjenford.com

By Red Jen Ford

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

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Celery, Beet and Carrot Spring Detox Juice

This brightly colored drink offers the sweetness of beets and carrots, the saltiness of celery, and the peppery overtones of radishes, garlic, and black pepper. Parsley adds a refreshing touch of green.

Spring is nature’s detoxification and cleanse season. The sweet cheesecake, buttery pecan pie, and rich food we ate from early winter through New Year’s reflect a natural need to insulate against the cold. These foods might still be lingering in your fat tissue, just as gooey, thick, and heavy in the body as they were on your plate. Now that the sun is returning, our body prepares for springtime by releasing the excess fats and sugars, making spring a perfect time to shed those holiday pounds.

As holiday excesses melt away the toxins trapped in our fat tissue enter the bloodstream. The appetite wanes for cheesecake,
pecan pie, and holiday roasts, which might seem off-putting or even nauseating by mid-January. While our appetite could easily accommodate two to three slices of cheesecake mid-December, a sliver of cheesecake mid-February leaves behind an awful aftertaste on the tongue, post-nasal drip, and a buildup of mucus masqueraing as the flu.

Detox juice is designed to assist the body in this process of releasing these fats, sugars, and toxins. Each of the components of this recipe work together to neutralize the symptoms of detoxification that you may be experiencing now and also set a good foundation for springtime.

Beets, radish, and garlic cleanse the liver and gall bladder, organs and tissues that are working hard to breakdown stored fats, oils, and sugars. The pigment that gives beets their bright color helps to neutralize the toxins from alcoholand spicy appetizers, balancing blood chemistry. The beta carotene in carrots cools the blood, noticeable as a cooling effect in the eyes which can feel inflamed, itchy, and irritated when the body releases fats. Beta carotene is also an important nutrient to counteract seasonal depression as it helps the skin to absorb the most from the limited sunlight during winter.

One of the quickest ways to deliver nutrients to these important organs in one simple recipe is through freshly prepared vegetable juices. Vegetable juices are easy to digest because grinding and straining removes all fiber content.

JOHN JOSEPH IMMEL has a clinical practice focused on healthy digestion and digestive tract pathology and is available by phone for appointments. He is the director of:joyfulbelly.com

Ingredients

1 Carrot
1/4 Cup celery stalk
1/4 Teaspoon black pepper
1 Cup beets
2 Tablespoons radishes (raw)
1/4 Cup fresh parsley
1 Glove garlic (Raw)

Preparation

If you don’t have a vegetable juicer, chop the ingredients and puree them in a blender with four cups of water. Strain.

Otherwise, follow these instructions to receive the greatest benefits (and most juice) from this recipe. Organic ingredients are especially important in juicing recipes because the juice is potent and highly concentrated.

• Scrub and wash the carrots, radishes and beets well, discard their leafy tops and do not peel them.
• Start with the parsley (since parsley is the driest ingredient on the list, beginning with it and then following with celery with a high water content will extract the most juice). Roll the parsley tightly in a ball to place in the juicer.
• Follow with watery celery to facilitate the extraction of juice.
• Then add the peeled garlic, carrot, radish, and beet.
• Once the juice is poured, finish with fresh ground black pepper.
• Freshly squeezed juices lose their potency after about 20 minutes. Prepare individual portions and drink immediately, preferably on an empty stomach.
• This detoxification juice can generally be taken once a day for a week or as directed.

Pay attention to any sensations in the abdomen and heart rate after drinking. Then adjust the amount as appropriate for your body.

  Green Immune Soup

Through the use of foods that are rich in Vitamin C and antioxidants, we can support a healthy immune system. This system relies on good nutrition to keep the cells and organs in a state of balance. Ayurveda recommends a diet full of variety along with a positive life-style, herbal therapies, Yoga, and meditation to maintain a strong immune system.

  Ingredients (serves 8-10)

10 – 15 cups water
1/2 head broccoli, chopped well
1/2 head cauliflower, chopped
5 stalks celery, chopped
1/2 celery root (celeriac), chopped
1/2 cup green onions (green tops only), chopped
6 large leaves and stems of curly kale, chopped
1 cup cilantro, chopped
2 sheets kombu, cut in small pieces
1/2 bulb fennel, chopped (do not use the stalks for this soup, only the bulb)
1 thumb-size piece of turmeric root, chopped
1 thumb-size piece of ginger root, chopped
6 pieces of astragalus root (resembles tongue depressors)8 medium size (about three inches)
sulfur-free ashwangandha root
Four-inch piece of burdock root, chopped
1 tablespoon ajwan seeds (if you cannot find ajwan, celery seeds can be substituted in a pinch but they are a different seed)
1 tablespoon cumin seeds
2 tablespoons coriander seeds
2 tablespoons ghee (for a vegan soup, use one tablespoon coconut oil and one tablespoon sesame oil)
1 tablespoon miso (add this just at the end before serving so as not to destroy the enzymes in miso by cooking)
Add Bragg’s liquid aminos at the end to taste.

Directions

• In a large soup pot, bring the pure water and hardy vegetables and herb roots (including astragalus, burdock, ashwagandha, ginger, and turmeric) to a boil and then turn to a simmer. Let these simmer together until they soften.
• Add lighter vegetables in seaweed.
• Saute the spice seeds in ghee or oil briefly and then add to the pot while cooking.
• Cook until all the vegetables are soft and flavors are merged. Puree as desired.
• Serve warm.

DR. LIGHT MILLER travels throughout the world teaching aromatherapy, Ayurveda, herbology, tantra, and related workshops. Together with her husband, Dr. Bryan Miller, she has written Ayurveda & Aromatherapy, Ayurvedic Remedies for the Whole Family, and Ayurvedic Curative Cuisine for Everyone. ayurvedichealers.com

This recipe is adapted from Ayurvedic Curative Cuisine for Everyone with permission from the author.

By John Joseph Immel, & Dr. Light Miller

Brian Chance

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

  Q

  A. Sesame oil comes from the tiny oval shaped sesame seed (Sesamun indicum); we all are familiar with this seed that sits on top of the all too familiar sesame seed bun.

Known to have been grown for thousands of years, myth suggests these precious seeds existed even in the time before time. According to Assyrian legend, when the gods met to create the world, they drank wine made from this precious seed.

Sesame seeds also appear in Hindu legend where they symbolize immortality. Whether you believe in these stories or not we do know that sesame seeds may be the oldest condiment known to man dating back to as early as 1,600 BC and was one of the first oils made.

Sesame oil, which is also known as gingelly oil and til oil, is used extensively in Ayurvedic medicine. It is an excellent cooking oil since it is exceptionally resistant to rancidity and has the benefit of not easily oxidizing at high tempera-tures while giving a subtle nutty taste to the food.

Externally, it is one of the main oils used for Ayurvedic massage and other rejuvenative treatments such as shirodhara (the pouring of a continuous stream of warm oil onto the forehead). It is also used in the body in Ayurvedic treatments such as karna purana (warm oil in the ears), basti (enema), nasya (nasal drops), eye drops, and as a mouth wash.

Ayurveda teaches us that many different oils are good for promoting a long and healthy life by taming vata (the dosha, or energy of the air and ether elements), thus keeping all the doshas in balance.

Ghee, sunflower, coconut, and mustard seed oils are all used both in cooking and for body treatments but among these, oils sesame is most highly prized. It is so commonly accepted as the oil of choice we often forget to ask why. The simple answer is to just accept we use it because it has worked so well for thousands of years. Or, we can look to modern science to support up these Ayurvedic claims.

Research tells us that sesame oil is a rich source of polyunsaturated fats, monounsaturated fats, antioxidants, and several oil soluble vitamins and minerals which help maintain a normal, healthy body in balance.

Remember the skin is an organ of digestion. Our skin actually “eats” whatever we put on it. So whether we are using sesame oil in our stir fry or for abhyanga (full body oil massage), the nutrients in the sesame oil are being absorbed by our tissues.

Sesame oil is an excellent source of polyunsaturated fatty acids including Omega-3, Omega-6, and Omega-9 oils. Polyunsaturated fatty acids are necessary for normal healthy growth. They have also been linked with the prevention of chronic diseases such as coronary heart disease, hypertension, diabetes, and arthritis. Sesame oil has been shown to help lower blood pressure, increase good cholesterol (HDL), decrease bad cholesterol levels (LDL), and help maintain normal blood pressure levels. Polyunsaturated fatty acids may also help to prevent osteoporosis caused by estrogen deficiency, although the exact mechanism remains unknown.

Sesame oil is rich in antioxidants which help clear the body of harmful bacteria, viruses, and inflammation. Inflammation is now thought to be the root cause of premature aging and chronic degenerative diseases.

Sesame oil is also a good source of the antioxidant Vitamin E; it contains 75% of the recommended daily allowance in merely one ounce of oil. Vitamin E is an excellent cardio-protective that has been shown to reduce the risk of developing coronary heart disease. Vitamin E is also now thought to possibly reduce cancer risk, Alzheimer’s disease, and the formation of cataracts on the eyes. Sesame oil is also high in Vitamin A that supports the skin and eyes.

Sesame oil contains lecithin, a molecule that plays a role in the prevention of vascular diseases; it improves blood vessel elasticity, and hinders cholesterol buildup in the arteries.

In addition to lecithin and Vitamins A and E, Sesame oil also contains small amounts of magnesium, copper, calcium, zinc, iron, and phosphorus.

Magnesium helps support both vascular and respiratory health by modulating blood pressure and tissue spasms. It also has been found helpful in restoring normal sleep patterns especially in menopausal women.

Copper is known reducing some of the pain and swelling of rheumatoid arthritis. Copper also plays an important role in maintenance of collagen and elastin; these are the substances that not only maintain the youthful appearance of our skin, but also provide structure, strength, and elasticity in blood vessels, bones, and joints.

Calcium, of course, is vital to long-term bone health but it is also thought to help prevent colon cancer, and reduce the incidences of migraines and PMS. Zinc and phosphorus are also necessary for healthy bones.

Anecdotal evidence suggests that regular use of sesame oil—internal, external—or both—reduces anxiety, enhances circulation, prevents disorders of the nerves and bones, boosts the immune system, and prevents bowel problems. Additional claims associated with sesame oil use include increased vitality, alertness, better sleep, reductions in chronic pain and muscle spasms, and even slowing of the aging process.

Sesame oil calms and nourishes the nervous system so we are less easily overwhelmed.

My teacher, Dr Vasant Lad, says “Love is Oily.” Indeed, it is the oil that connects the hands giving the massage and the body receiving the massage; it is the very medium through which loving intention is transmitted. But oil can also be like liquid fire, pure calorific energy that can banish cold and damp transforming body and mind and keeping alive that inner spark.

The following are a list of the benefits of using sesame oil for massage that come from Ayurveda. Some of these benefits come from the act of receiving loving touch, but now that you know more about the micronutrients found in sesame oil, you can understand why the ancient science of Ayurveda has always made these loving claims about the power of sesame oil:

Improves the circulation of blood and lymph tissues. (The entire body is better nourished and cleansed so it looks and feels more youthful.)

• Relieves pain and swelling in the body by warming the subtle energy channels which then expand allowing obstructions to clear and the toxins which can cause diseases to be eliminated.
• Softens the skin, preventing dryness, maintaining a youthful look and feel while creating a healthy radiance and inner glow.
• Maintains a suppleness and ease of motion in muscles and connective tissue.
• Helps the body feel light, vital, and strong so activity remains a joy and the body does not just rest and rust.
• Heightens the sharpness of the senses, which facilitates communication and participation in the world around us.
• Supports the immune system so there are more good days and fewer hard days.
• Improves physical stamina and virility.
• Helps relaxation and restorative sleep.
• AND more subtly, sesame oil makes an invisible film that protects against extremes of climate, sun damage (SPF15) environmental pollution, even sudden changes in air pressure. This is why oil massage before or after air travel is a perfect antidote for jet lag.

For the mind, sesame oil massage is obviously calming and enjoyable process but it can also:

• Improve intelligence, steadiness, wit, memory, and self-confidence.
• Banish fatigue and confusion caused by stress.
• Give us the clarity to make better lifestyle choices.

On the most subtle level sesame oil massage helps:

• Balance all three subtle body energies – vata, pitta and kapha.
• Move prana (life-force), in both the physical and energetic sheaths of the body.
• Open the nadis, the channels in which life force flows.
• Awaken consciousness in the chakras (energy centers) and brain centers.
• Strengthen the electromagnetic field of the body so we feel more psychically protected.

In the modern Western world, we tend to measure success by the amount and quality of our possessions. Rather than material wealth or even political power, another traditional measurement of the quality of life is an individual’s level of contentment. In these changing times, it may serve all of us to remember we need good health and a stable mind if contentment is our goal. Ayurveda teaches that there is nothing more simple or luxurious a path to contentment than the liberal use of the humble sesame oil.

Melanie Sachs

The post Ayurveda Q & A appeared first on LA Yoga Magazine - Ayurveda & Health.

Felicia Marie Tomasko: In your life, you were able to transform your experience of pain to release trauma and find a sense of healthy balance. What are some of the lessons pain can teach and how can people find their own path to transformation?

Marisa Russo: Most of my life involved chronic pain and stress. In an attempt to find relief, I spent years visiting every type of health practitioner. It was a long drawn-out process to find the most effective methods for healing and the real cause behind my pain and suffering. I learned that pain begins with negative energetic imprints in the aura, the energy field of our body. The imprints appear and expand with connections to negative emotions such as guilt, anger, sorrow, or low self-worth. Holding onto negative connections with others deepens the impact. It spreads like a cancer into other aspects of our lives – finances, heath, relationships. The impact is first apparent in the most vulnerable area of a person’s life or body. Cleansing the aura through healing and making positive life choices starts to reverse these effects.

FMT: What is your own daily practice that helps you maintain your connection to health and well-being?

MR: My daily practice begins with physically taking care of my body. I may begin the day with a walk or some form of exercise and a fresh vegetable juice. I read an uplifting quote and meditate for at least ten minutes a day. I make choices from a position of feeling empowered, being led by positive feelings.

I believe that I create my day so I set the intention for the day to experience joy. I pay attention to those things that are positive and send intentional blessings to people around me. The vibrations I emanate come back to me, so my intention is to keep my daily interactions positive. I have learned that when I look after myself first, I am better prepared to help others.

FMT: With all the healing modalities and types of healers that can be found today, what are some suggestions you can make to help people find the path that works the best for them?

MR: There are many wonderful practitioners in the world of health and healing. Just as I am very clear about the type of client I want to draw to my clinics, you can do the same in your search for a practitioner. Make a list of what you want to change about your life, and then compose a second list with desired outcomes including how you want to feel in your new life. Bridging the past and moving beyond a negative condition will attract people that will help you make that new life a reality.

Ask your friends, research on the internet, read, and view images and practitioner videos to create a short list. Choose one or more that resonate with you most. Speak with them about your concerns. The practitioner that will be most suited will fill you with hope and a feeling of excitement. Start your new journey.

FMT: Sometimes we can’t see, or we ignore the patters we’re trapped within. These patterns can interfere with our ability to enjoy good health. How do you suggest people find a means to expose these and shift them?

MR: Knowing your negative life patterns can be liberating and can serve as a catalyst to break through and create change. First, decide that you really want to know your negative life patterns. A simple way to get started with identifying your key negative life pattern is to think of a person whom you dislike most. This can be anyone past or present, near or far. Since like attracts like, you can often see your patterns reflected back to you through these icons and in the people closest to you, like your family.

Then ask three people you believe are happy and stable in their lives, what they think your block or negative patterns might be. Write them down and take time to analyze them.

Look back on your past negative experiences and see if you can find those patterns. There will be a common thread for you to target in making a shift.

Now that you can see clarity around your pattern, decide that you are responsible for your life and your outcomes. You can then change your thinking and your behavior when similar situations occur. Changing how you react in those circumstances changes your future.

FMT: In addressing our connection between our inner and outer environments, what are some essential practices people can do on a daily basis to create harmony with themselves and the world around them?

MR: Finding peace and harmony within yourself will create an energy vortex that vibrates outside of you and brings change along your life path.

Your environment is an extension of yourself. It shows you signs and messages as it responds to your vibrations. When you respect yourself, others,and the environment, you show gratitude and appreciation. This positive energy comes back to you and you will feel more connected to others and the earth. Choose to be a blessing to others and the environment.

Anywhere you go, leave the area or the person with a positive vibe. Pick up a piece of litter, smile at the store attendant, send blessings to the beggar, welcome the new neighbor, send a thank-you note to someone who helped you, and make choices that do not harm the planet or animals. Help an injured animal or give away items that others need more than you. When you do this, you draw the energy of butterflies, birds, rainbows and other miracles into your life.

FMT: There is an increasing concern with how we can “save” the environment and how we can encourage sustainability. What are some ways that our own individual energy systems interact with our environment? How can our personal practice have an impact on the Earth?

MR: We are one as people. We are one with every living and inanimate object around us. It is all a creation of which we are a creative participant. Rather than disconnect, embrace the oneness. Everything we think, feel and do reflects back into the world around us. The recent threats of disaster in California magnified the fear of the masses.

We can choose to be empowered while being part of the whole. Go to the times of peace and joy you have experienced. Spend time envisioning, feeling, and living the times of peace and joy you have experienced. Wake up each morning as if your creation already existed. When you live this way, your creations are your life and it is contagious.

Marisa Russo is an award-winning Australian Master Healer. As the founder of the Forensic Healing System, Marisa is known for her ability to scientifically and intuitively read the body to investigate the cause and circumstances around physical, emotional and spiritual issues.

Marisa will be embarking upon a US Tour in May with free presentations and workshops in Los Angeles, San Diego, Portland, Seattle and the San Francisco Bay Area:marisarusso.com

By Felicia Marie Tomasko, RN

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

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