How To Sweeten Your Life

In Ayurveda sweet flavors are associated with love, sharing, compassion and joy. We know this by how much we crave them and the emotional release we get when we eat them. We taste sugary flavors with the tip of our tongues. Sweet foods are well tolerated by Pitta Dosha and Vata Dosha. Sweet foods aggravate Kapha Dosha.

Americans however, over-consume sweet and sugary foods. According to the Center for Disease Control “The leading sources of added sugars in the U.S. diet are sugar-sweetened beverages, grain-based desserts like cakes and cookies, candy, and dairy desserts like ice cream.” Therefore, It’s important to know which sweeteners are best for our bodies.

Refined White Sugar

This sweet crystalline substance is extracted from sugarcane. This processed sugar gets its sweetness from sucrose, which is broken down by the body into an even ratio of glucose and fructose.

Evaporated Cane Juice

Evaporated Cane Juice is created by crushing sugar cane to extract the juice, then purifying that juice, removing the water and turning it into fine crystals. However, unlike refined sugar it still contains a bit of molasses. Otherwise, Evaporated Cane Juice is the sister of your table sugar.

Palm Sugar

Palm Sugar is a sweetener from any type of palm tree. Sources of Palm Sugar include: sources of palm sugar are the Palmyra, date, nipa, sugar and coconut palms. It is produced by boiling collected sap until it thickens.

Honey

Bees produce honey from floral nectar or other insects (aphid honeydew) through regurgitation, enzymatic activity, and water evaporation. The honey is stored in honeycombs and then harvested by humans. Honey can be purchased raw/unfiltered or further processed.

Maple Syrup

Maple syrup is made from the xylem sap of sugar maple, red maple as well as black maple trees. Sap is extracted by drilling holes into their trunks, the syrup is then processed by heating to evaporate much of the water, leaving the concentrated syrup.

Stevia

The sweetener, Stevia, is extracted from the leaves of the plant Stevia rebaudiana. Steviol Glycosides are up to 150 times the sweetness of Sugar. Stevia has 0 calories and has little affect on diabetes.

Sugar Alcohols

Sugar Alcohols are found in fruits and berries. The carbohydrates in the foods are altered through a chemical process into Sugar Alcohols more commonly know as: sorbitol, mannitol, xylitol, isomalt, and hydrogenated starch hydrolysates. The benefit of this Sugar substitute is that it is not well absorbed into the body and that it operates as a laxative. The negative is that “sugar-free” or “diabetic” foods do contain these sugar alcohols which do, in-fact, elevate blood sugar levels.

Agave Nectar

Agave Nectar is made by extracting sap from the Pina (the center of the Agave plant) filtering it, then heating it at a low temperature. This process breaks down carbohydrates to sugars. Low temperatures are used in the processing of Agave, which is why it is considered a “raw” food. Agave Nectar is considered “Low Glycemic” meaning that it won’t trigger the body’s mechanism for fat storage.

Agave Syrup

Agave Syrup is modified to be no different than High Fructose Corn Syrup.

Brown Rice Syrup

Also known as “Rice Syrup” or “Rice Malt” is derived by culturing cooked rice starch followed by further processing. Studies have shown Brown Rice Syrup to contain significant amounts of Arsenic.

What does it all mean? Sugar is complex. You should try to limit your contact with any sweetener that is processed further than 1 to 2 steps. Raw Honey is a great Ayurvedic alternative to processed sugars. The Center for Disease Control suggests “Reducing the amount of sugary drinks and sugary foods each day and replacing these with plain water and fruit might be a good way to reduce added sugars intake.” Use whole fruits as a sweetener rather than using a sweetener. You’d be surprised at the amount of flavor a raisin or date can add to a bowl of oatmeal. Lastly, limit your intake of sweet foods. Treat yourself once a week rather than once a day and when you do, make that treat high quality. Really indulge in a decadent piece of cake or truffle don’t waste your craving on something that you know you won’t be satisfied with.

Happy Eating!

Falling Leaves of October

The chilled air rushes past your face as the burnt orange leaves rustle past your feet. You walk under the dark night sky as the stars twinkle above your head. October is finally upon us, a time to soothe the Vata in you. October is a month of harvest and ghost stories, of little ghouls and tiny princesses. Family celebrations become more frequent and keeping our bodies nourished is a priority.

Ayurveda teaches us that we must be balanced. In order to maintain balance during the fall season, it's important to create and maintain a schedule. The weather during October can be unpredictable, the change of the sunset against the time can throw your bodies rhythm off, and getting back into the swing of work and school can make you feel sluggish. Keep a constant schedule in order to assist your bodies natural balance. Rise with the sun, eat your meals at the same time each day, eat an early dinner. Mind your Dosha.

October is a cool, dry month; it shares the same characteristics as Vata Dosha. That’s why the the fall is the Vata season. The best way to soothe Vata Dosha during this time of year is to stay hydrated and eat foods that are warm, oily, heavy and build immunity (ojas). Now is the time to trade in your salads for soups and your fresh fruit for pureed fruit.

Pumpkin is a seasonal vegetable that is delicious when made into a soup. It’s creamy, hydrating, and warms up your insides.

Pumpkin Soup Recipe

• 2.4 lb pumpkin (any) , unpeeled weight (Note 1)

• 1 onion, sliced (white, brown, yellow)

• 2 garlic cloves , peeled whole

• 3 cups vegetable or chicken broth , low sodium

• 1 cup 250 ml water

• Salt and pepper

• 1/2 - 3/4 cup cream or half and half

1. Cut the pumpkin into 2.25" slices. Cut the skin off, scrape seeds out, cut into chunks.

2. Place the pumpkin, onion, garlic, broth and water in a pot - liquid won't cover all the pumpkin. Bring to a boil, uncover, then reduce heat and let simmer rapidly until pumpkin is tender.

3. Remove from heat and blend until smooth.

4. Season to taste with salt and pepper, add cream

5. Ladle soup into bowls, drizzle a bit of cream, garnish with pepper and parsley.

October is an enchanting month for a warm night in with your loved ones. So, grab a blanket and a scary movie. Make some pumpkin soup to satisfy your Dosha and enjoy. Happy Halloween!

Fall Back Into November

November is a time to gather with family around tables and light fires, roast turkey, and bake pumpkin and apple pie. A time to enjoy the change in weather with a refreshing walk outside or a quiet night inside with a Christmas Romance movie and cozy blanket. The days shorten as our clocks fall back and Winter begins to show its face as a chill sets in the air. But how does the change in weather and sunlight affect our bodies and minds? How should we prepare and what should we be eating to best suit our Doshas for the Winter? Lets find out.

GENERAL DIET

Thanksgiving’s feast in November is timed just right for Vata and Pitta Dosha. Both Doshas benefit from the additional fat generated by holiday food and will be craving fats like butter, olive oil and nuts. Nourishing, heavy foods like wheat and dairy help to insulate the body during the harshness of winter. During this time it is ok to treat oneself to soft cheeses, yogurt and spiced milks.

Kapha Dosha should be mindful of overdoing it during November. Too much dairy and sweets leads to ripe conditions for mucus during early December. As Kapha Dosha is prone to storing fat, they must eat all hearty foods in moderation.

AFFECTS ON THE BODY

November’s cold air will chill your body making your muscles tense, your pores and hair follicles close, and the blood recirculate to your core. It is during this time of year that our bodies store fat in order to stave off the cold weather and the lowered immune systems that abound this time of year.

For Kapha Dosha the chilly weather is refreshing. The only downfall for them during this time of year is that they may suffer from Seasonal Affective Disorder and will need to schedule time outside while the sun is out so that they are not negatively affected by the change in time.

Pitta Dosha should dress in layers to accommodate the chilly weather and remember to consume heartier foods than they are accustomed to in order to stay hydrated. They should avoid strenuous exercise during this time of the year and instead opt for gentle stretches.

It is imperative that Vata Dosha stay hydrated and bundle up during the cold weather months as their Dosha is not prepared for the cold weather. Sudden drops in temperature leave the body vulnerable to lack of immunity which leads to dry skin, constipation, a tight neck, dry mucus and dry cough. Hearty stews made with quality oils and animal proteins will nourish the body to be better prepared for the Winter.

BRAISED SHORT RIB STEW

yield: SERVES 4 total time: 3 HOURS

INGREDIENTS:

8 beef short ribs (about 3 to 4 pounds)

1 teaspoon coarse salt

1 teaspoon pepper

2 tablespoons olive oil

1 cup dry red wine (I used cabernet)

12 ounces sliced mushrooms

1 sweet onion, diced

2 garlic cloves, minced

3 large yukon gold potatoes, peeled and cubed

4 cups low-sodium beef stock

2 cups cold water

2 tablespoons flour

3/4 cup sliced carrots

chopped fresh parsley

DIRECTIONS:

1. Season the short ribs with the salt and pepper.

2. Heat a large pot over medium-high heat and add the olive oil.

3. Once it’s hot, add the short ribs and sear them until deeply golden, about 4 to 5 minutes.

4. Add in 2/3 cup red wine and let cook for 1 to 2 minutes, the reduce the heat to low and cover.

5. Cook the short ribs for 2 hours, checking on them occasionally. If the liquid cooks off, add more in the form of wine, beef stock or water just so there is a thin layer on the bottom of the pot.

6. After 2 hours, remove the ribs from the pot and place them in a bowl. There should be a bit of liquid left in the pot (if there seems to be a lot, drain some).

7. Add the mushrooms and cook, stirring until softened, about 5 minutes.

8. Add in the onions and garlic, stirring to toss. Cook for 5 minutes.

9. Add the remaining wine and cook for 2 minutes more.

10. Remove the beef from the ribs, discarding any large chunks of fat or gristle.

11. Add the beef, beef stock and potatoes to the pot. Bring the mixture to a boil then cover and reduce the heat to low. Cook for 20 minutes, or until the potatoes just soften.

12. Place the cold water in a shaker bottle. Add the flour to the water and cover the bottle (or jar) and shake for 30 seconds to make a slurry.

13. Add the carrots and the slurry to the stew and stir well.

14. Increase the heat a bit until the stew is simmering. Let it cook for 30 more minutes, stirring occasionally, until the carrots are softened.

15. Taste and season additionally with salt and pepper if needed – this will depend on the sodium level of your stock.

16. Serve with freshly chopped parsley on top.

Jessica, “Braised Short Rib Beef Stew” www.howsweeteats.com, January 16, 2014, https://www.howsweeteats.com/2014/01/braised-short-rib-beef-stew/

So, whether you’re staying in for cozy nights or going on long walks to soak up the sun while she’s out, remember to enjoy the day and be mindful about your body. Take care of your self. Winter is just arriving, and we need to keep our bodies and minds in good condition for Spring which will be here in no time.