Eating Healthy Can Be Easy

People-On-the-Go are often searching for food on the go. Mornings are short, meetings are long and the day leaves little time for food. In that case, people tend to turn to fast food when looking to eat. This kind of eating often leads to poor food choices e.g. McDonald’s, Chipotle, and Wendy’s. Sometimes fast food can leave you hungry and unsatisfied. The following meal recommendations are meant to be quick, good for you and Ayurvedic.

An Ayurvedic breakfast should be light and eaten between 7am and 8am. The Ayurvedic Tradition suggests that this meal will make you less hungry for lunchtime.

• Whole Grain Toast – Topped with Almond Butter, Avocado, Ghee with Cinnamon.

• Oatmeal with Dates and Almonds

• Coconut Milk, Almond Butter, Date and Vanilla Bean Smoothie

• Papaya Sprinkled with Ginger & Lime

• Fruit with Honey

• Applesauce with Ginger & Ghee

• Banana Smoothie with Lime and Cardamom

The easiest and quickest way to make lunch and dinner is to make them together!

Prepare enough dinner so that you have a meal for tomorrow. This could mean that you make a rotisserie chicken and save the leftover chicken for a chicken salad or a chicken wrap. You can prepare crock-pot meals in the morning before you start your day. They are simple and easy to do. Below is a recipe for Lentil Soup to be made in the crock-pot:

2 cups butternut squash (peeled and cubed)

2 cups carrots (peeled and sliced)

2 cups potatoes (chopped)

2 cups celery (chopped)

1 cup green or red lentils

¾ cup yellow split peas (or just use more lentils)

1 onion (chopped)

5 cloves garlic (minced)

8-10 cups bone broth soup

2 teaspoons herbs de provence

1 teaspoon salt (more to taste)

Add all ingredients to crock-pot. Cook on high for 5-6 hours on high or 7-8 hours on low.

Top with:

2-3 cups kale (stems removed, chopped)

1 cup parsley (chopped)

½ cup olive oil – rosemary olive oil or other herb infused oil is delicious

For a quick lunch or dinner meal. Take a look at the recommendations below:

• Rice topped with arugula and roasted sunflower seeds.

• Sweet Potato with Kale and Ginger

• Raw Zucchini Noodles & Mint Walnut Pesto

• Angel Hair Pasta in Pumpkin Sauce

• Curried Lentils and Coconut Rice topped with Roasted Carrots

• Vegetable Stew

• Coconut Sweet Potato Soup

The Ayurvedic Tradition understands that modern people live a fast paced life and want them to be able to eat in order to maintain a balanced life. That means eating healthy and nutritious foods. The aforementioned foods and meals are small changes that can affect you positively and keep you away from processed foods that can be harmful to your body. Try one meal this and see how it helps to save time during your day!

Hello September, Hello Fall!

The month of September ushers in the Fall season. Children return to school, the sun sets sooner, the leaves begin to change color and a chill sets in the air. September is the time of harvest when we can enjoy the summer’s hard labor. Fall is alive with color and inspiration, warmth from the fire and long walks through Apple Orchards and Pumpkin Patches. The days of eating astringent foods will subside and we begin to eat warm soups which soothe the Vata Dosha.

Climate

The climate of September may be a shock to the body. Chilly mornings, hot midday sun, and brisk nights can aggravate Vata. In order to prepare, one must dress for the occasion. It’s time to put away flip flops and bathing suits and bring out those sweaters and scarves. Keeping your layers handy is key to help your body adjust to the sudden shift in the evenings.

September For Kapha

Kapha Dosha is balanced by the light, dry nature of fall. They are energized by the change of season that September brings. They will be inspired and focused as the heaviness of summer will no longer bog them down. Kapha Dosha should resist sedentary activities (like naps) and engage in the mobile nature of fall to reach optimal health.

September For Pitta

September is a welcome respite from the heat for Pitta Dosha. Now is the time to clear out all of the excess Pitta that was built up during the summer. Pitta types can be aggravated by the light, cool nature of fall. Therefore they must focus on becoming grounded and finding routine. The most important consideration is to try not to allow yourself to heat up to much. Avoid hot baths and aggressive workouts. For Pitta, fall is the time for relaxation. Take advantage.

September For Vata

Fall, like Vata Dosha, is dry, erratic, cool, subtle and clear; this is why Fall is considered Vata season. In order to balance Vata in September they must ground themselves with warmth, hydration, oiliness, stability and routine. It

is important to eat substantial foods in order to maintain your reserve of moisture; foods that are rich with fat, oil and spice. Vata Doshas should be careful not to fill their days with activity and become flighty as their Dosha is wont to do. They should make time for meditation and to relax.

Herbs for September

Ashwagandha - An aptogen for combating stress, calms the mind and promotes restful sleep, promotes proper function of the adrenals, increases energy and vitality.

Chyavanprash - Promotes proper function of the immune system, healthy metabolism, and rejuvenates the mind and body.

Licorice - promotes clear breathing and proper function of the lungs as well as soothes the mucous membranes and stomach lining.

September Diet

The diet for September is reminiscent of an animal preparing for hibernation. Now is the time to eat hearty, rich foods. Your meals during the day should consist of cooked grains, soups and stews, meat and eggs. For people who eat dairy, this is a great time to enjoy it. This is also the time to reduce raw and frozen vegetables as well as light, cooling and drying foods i.e. foods with too much Vata in them. Eating foods like popcorn would be counter intuitive to balancing your digestion for the season.

This September, remember that balance can be achieved if you stay grounded and maintain a schedule for yourself. A gradual adjustment in your body, like the leaves in trees, is the best way to transition between Summer and Fall. Enjoy the change of seasons and remember to stay warm.

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.