Food/Nutrition

Ayurveda and Exercise

Exercise has been an important part of the ayurvedic routine for thousands of years before it became a modern fad. Exercise gets rid of heaviness and stiffness of the body because it burns ama (digestive impurities) and creates more flexibility, lightness, smoothness and easiness. Other benefits include enhanced firmness, endurance, and ability to do work. It pacifies all three doshas and creates balance when suitable for the body type and season. It enhances the digestion, and if done properly, it dissolves impurities in the tissues. Exercise enhances immunity and capacity for food. It banishes fatigue, stops early aging, and helps prevent weight gain.

Vata types need less exercise, so lighter activities such as walking are best. Pitta types need moderate amounts, swimming and skiing, for example, and Kapha types need more intense exercise, such as jogging and aerobics, in order to stay in balance. The seasons follow another pattern: if you want to increase your exercise, winter and spring are the best times. In hot weather, you need to decrease exertion and stay out of the hot sun. As for age, children have more capacity for exercise and older people need less, although daily exercise is essential at any age.

How do you know if you’re doing the right amount of exercise? As long as you feel energized and blissful, you are not going beyond what your physiology can sustain. If you feel strained and exhausted, you’re doing too much. You can continue to exercise until you notice one of the following two signs of overexertion:

1. Difficulty breathing through the nose. If you have to open your mouth to gulp in air, that’s a sign that your heart is overexerted, the circulation system is taxed, and the coordination of heart and lungs is disturbed. Stop immediately.
2. Sweating on forehead or tip of nose. It’s fine to sweat elsewhere in the body, but when you notice sweat in these two places, it’s a sign that you are overexerted and should stop.

If you’re not exerting enough, you can exercise for a longer period or with more intensity. You could start with a walk, but each day you could increase the intensity of exercise (by walking faster). Or you could walk for a longer time (increasing the duration). Start out slowly and gradually increase the intensity and time. Stop when you note signs of overexertion.

Yoga asanas are the ideal form of exercise for all body types and ages, because they balance the three doshas, tone the muscles, and rejuvenate all the organs in the body. Pranayam, or breathing exercises, are also good for restoring balance to mind and body.

annehiggins1981 asked: Christina!!! I just want to say this is FABULOUS - so well written and i LOVE IT!!! will absolutely be following you!!! YAY my email is anne.higgins<at>gmail<dot>com if you want to contact me! xoxoxo (the <at> and <dot> are in my email address at tumbler wouldn't let me put it in this message!

Awww…. Anne!! That means so much to me!! Thank you and I’m honored to hear you enjoy my posts..

More to come soon.. Im hoping to set some time aside this week to write a little.. 

Keep in touch!! 

xo,
Christina 

Have Your Margarita and Drink it Too..

How do we enjoy an active social life while maintaining optimal wellness? This is a question more than half my clients wonder about as it remains to be one of my greatest challenges.

For years, my style has been to detox for 30 days prior to an event or vacation, then over the span of 1-2 days, completely RE-tox. By day 3 I’m exhausted, sick and over-eating because my body is craving vitamins and minerals lost in the pool of alcohol residing in my gut that is diligently flushing out any nutrient left inside me. Plus I’m dehydrated and positively not RE-hydrating properly, just leading to more food cravings. 

Have I learned the hard way? Over and over and over and over and over…. I’ve learned several lessons. The first lesson being to NOT drink right after coming off of a detox. We should wait about 3-5 days post cleanse to work more solid foods into the diet first and allow the body to neutralize. Also, start out slow. As we should never binge drink, lets be real. We’ve all over-indulged in alcohol one or more times and probably will again at some point. It is important though (first hand experience talking) to NOT over-serve yourself immediately following a cleanse because you are absorbing everything consumed much more thoroughly. Digestively speaking, alcohol gets the VIP treatment. Unlike food, there is no transit time. Within minutes, a large percentage of the alcohol is absorbed in the stomach and delivered directly to the brain. If the cleanse was successful your small intestine is absorbing and breaking down nutrients better than ever before. Add alcohol into the mix and the cell lining is damaged at a quicker pace and absorption gets blocked. Immediately we feel the aftermath, and experience symptoms of toxicity. And how dare we forget about our dear friend liver. This precious organ really takes a beating every time we decide to have more than 1 drink per hour. Our liver is working so hard to continuously metabolize fat, produce hormones and detoxify our body. If the liver is given more alcohol than it can handle in one hour (1/2 ounce) than it will spill into other parts of the body until it can finally make time to deal with the excess alcohol. This is an exhausting job and can definitely cause the liver to need rest. Our bodies are amazing beings, but we’re not mechanical. We need rest, not only physical rest, but rest from stress, certain foods, lifestyle habits and alcohol. 

That being said.. What do we do? Never enjoy an adult beverage again? Absolutely not. We can have our margarita and drink it too.. I’ve sampled different types of gluten free-wheat beer (some gave me a terrible stomach ache, some I enjoyed), sake, top shelf tequila and aged bourbon. One thing I’m focusing on when I go out is to stay away from wine or sugary cocktails. Yes, I understand red wine has some nutritional benefits. If you can honestly consume ONE glass of red wine when you’re out with the girls (or guys) by all means, enjoy. However, if you’re like me and can polish off a bottle in one evening while simultaneously feeling sympathy pains for your liver as it’s working overtime in an overly toxic environment, then perhaps it’s time to shift gears. 

So far my favorite cocktail has been sake and coconut water. This obviously works best at a BYOB or at home. When it comes to putting something into my body- I’ll spend a few extra dollars. Quality over quantity is key. A few of my favorite types of sake are Ginjo (served at room temp) or Honjozo (served warm). Both can be sipped and from my understanding both have a higher alcohol percentage than wine. I prefer warm sake since it takes a little longer to drink and I seem to feel the buzz more. Ginjo is nice with coconut water as a mixer if you’re looking for a cocktail, plus keep in mind you’re rehydrating while you’re dehydrating. Coconut water is loaded with electrolytes..

Another option is to look for a high end blue azul tequila. I like to order it neat with a slice of lime. After one cocktail, you should have a pretty intense buzz and not feel the urge to drink more. Plus it takes a little while to sip on tequila. There are also dozens of health benefits that come from the agave plant that tequila is obtained from. That’s why it’s important to have premium quality so you know the distillation process is minimal, the agave plant was mature enough and the tequila was aged at least 12 months. 

Hot Toddy’s have always been one of my favorite cocktails. Luckily they also can be a healthier alternative as long as you keep the sweetener to a minimum. I always ask for 1/2 the honey or agave. Aside from cutting the sweetener - choose a nice bourbon or rye whiskey and you’re golden.

Gluten Free - Wheat Beer.. You can find these in more and more establishments which is phenomenal.  But I can’t lie. I really just do not like beer. I’ve tasted a few nice gluten free ciders, but the carbonation makes me feel bloated. I did try a gluten-free pale ale but an hour later I was doubled over in gastro-abdominal pain. Obviously I don’t have the stomach to handle beer, so don’t let my experience deter you from sampling a few premium GF beers. Either way, I’m happy with the newest selections I’ve been introduced too. 

One last lesson I’ve learned. Moderation. It’s OK to have 2 or 3 drinks/week. I’ve noticed if I allow myself to enjoy a drink sporadically throughout the week, I won’t binge drink for 2 days straight reeking havoc on every internal organ that creates my entire being. It’s all about being mindfulness and maintaining an honest, genuine intention when anything passes our lips immigrating into our intrinsic temple. 

Everyone’s Got Their Somethin’ – Even Skinny White Girls. ~ Dianne Bondy

My new favorite Post-Yoga snack..

• http: //www.oskri.com/
• Oskri sesame bars are the latest trend in post yoga snacks. The ingredients are scarce (2-4 ingredients per bar), and all products are gluten free, vegan and kosher. Oskri uses date syrup or molasses to add a little sweetness, but did you know the benefits of both date syrup and molasses?
• Date syrup provides natural sugar in the form of glucose and fructose. This sugar is ready for immediate absorption and is, therefore, infinitely superior to cane sugar. It is rich in dietary fiber, which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative. Date syrup is also an excellent source of Vitamin A, the B Vitamins, Beta-Carotene, Potassium, Iron and Vitamin K- a fat soluble vitamin that is essential for many coagulant factors in the blood as well as in bone metabolism.
• Molasses is used holistically across the globe for several common ailments such as constipation, menstrual cramps, skin problems, anemia and lack of energy just to name a few. Nutritionally speaking, molasses is an excellent source of iron, calcium, copper and manganese. It is also a good source of potassium and magnesium.
• My personal favorite bar is the Sesame Bar with date syrup and fennel. Fennel is amazing for digestion. Fennel is known to break up excess mucus in the gut that causes constipation. It is also very high in fiber, folate and potassium for cardiovascular and colon health, as well as Vitamin C and an array of unique phytonutrients with antioxidant and health-promoting effects.
• Another perk about these bars - they're super affordable compared to their competitors. Retail they sell for $1.49. I love it. I know they're sold at specialty markets and Whole Foods. If you live in Chicago - W Grocer @ 2060 W North Ave has every variety.
• Peace, Light & Love,
• nakedasparagus xoxo

Dear Cheese,

• Dear Cheese,
• Where do I even start? Memories were conceived that will forever be buried deep in my heart. You've always been there for me when my avocado on rye needed a little something extra, and how well you compliment my new found love for chicken liver pate.. Remember how much fun we had when I invited you to join my Greek salad and I for lunch? I genuinely thought you cared about my well being. You painted rose colored pictures time and time again of strong healthy bones and whispered empty promises of an abundance of calcium and protein. However, you failed to mention that calcium has a really annoying friend, Mucus. Oh Mucus. He literally just sticks around, uninvited, congesting every internal organ in my body. What's worse is YOU allowed it. YOU, Cheese, knew all along that Mucus had no intention to leave in a civilized manner. You were fully aware that Mucus has a lover- Casein, a glue like substance which clogs the arteries and is loaded with saturated fat. Why would even let her enter my body when we've sat up all night discussing how much discomfort she causes me, and the two of them together - it's like you wanted me to stay home with a stomachache just so you can go out raise my cholesterol. I'm on to you cheese. You don't love me, you never did. The question is, why did I set my standards so low? You are so full of sodium, which dehydrates my already impacted colon, causing me to think unclearly, become tired and depressed, bloated, extremely constipated and fat. Yes. I said it. Cheese- you make me gain weight and retain water. You're an asshole.
• I'm leaving you for Green Leafy Vegetables (turnip, mustard and dandelion greens, kale, collard greens), Brazil Nuts, Sesame Seeds, Flax Seeds and Almonds. All of these companions have more to offer me in one bite than you can provide in a lifetime. Along with almost as much calcium you claim to provide in one serving, they'll lovingly provide my body with an array of vitamins, minerals, essential healthy fats and oils, fiber and great taste. Imagine how wonderful steamed kale would taste with a little toasted sesame oil, topped with a sprinkle of flax seeds.. Yum.. I can also easily make my own cheese following several recipes..
• Walnut Parmesan Sprinkles
• Ingredients:
• 1/2 cup walnut pieces
• 1/2 cup nutritional yeast
• 1/2 cup panko bread crumbs
• 1/2 tsp. dried basil
• 1/4 tsp. salt (optional)
• Add all ingredients to a blender or food processor and pulse to combine until walnut pieces are ground into a powder. Store in an airtight container in the fridge. Keeps well for weeks!
• Tofu Feta
• (Make this cheese a day ahead, so the flavors can develop.)
• Ingredients:
• 14 ounces extra-firm tofu, drained and pressed
• 3 tbsp. extra virgin olive oil
• 2 tbsp. lemon juice
• 1 tbsp. dried basil or 3 tbsp. freshly chopped basil
• Pepper, to taste
• Capers (optional)
• Crumble tofu in a bowl until it resembles feta. Add in other ingredients. Mix together by hand. Store in an airtight container in the fridge. It keeps for at least a week.
• Tofu Ricotta
• Ingredients:
• 14 ounces extra-firm tofu, drained and pressed
• 1/4 cup raw cashews, finely ground (for creaminess)
• 1/4 cup nutritional yeast (for cheesy flavor)
• 3 tbsp. extra virgin olive oil
• 2 tbsp. finely chopped fresh basil
• Pepper, to taste
• Crumble tofu in a bowl until it resembles ricotta. Add in other ingredients. Use hands to mix together. Store in an airtight container in fridge. It keeps well for at least a week.
• Mac and Cheese Mix
• Ingredients:
• 3 cups raw cashews
• 2 cups nutritional yeast
• 1/2 cup arrowroot powder
• 3 tbsp. garlic powder
• 3 tbsp. onion powder
• 1 tbsp. sea salt
• 1 tbsp. ground mustard seed
• 2 tsp. paprika
• 1 tsp. dried parsley
• 1 tsp. dried green onion
• 1/2 tsp. turmeric
• 1/2 tsp. black pepper
• 1/4 tsp. cayenne
• 1/4 tsp. ground cumin
• Using a coffee grinder or dry blender, grind cashews in small batches into a very fine powder. In a container with a tight-fitting lid, add all other ingredients and shake until well mixed (with the cashews). To use, combine a 1/2 cup of this mix with 1 cup water (or nondairy milk) in a sauce pot. Stir over medium until thickened and add to one pound of prepared pasta!
• You can store this mix for up to a month, or freeze!
• ***Recipes from Rea Frey of Cheeky Chicago.. http: //cheekychicago.com/cheese-substitutes/
• It's over Cheese. You are a menace to society by leaving 70-80% of your residue in my intestines unabsorbed and undigested. I will not let you get the best of me, my organs, hormones, emotions or fat cells..
• Love,
• Christina

Some Basic Recipes...

• Carrot soup:
• 2/3 medium carrots per person; 1 large onion; 2 sweet potatoes; large bunch coriander; black pepper; vegetable stock (Marigold Swiss Vegetable Bouillon brand is good); an inch of ginger. Lightly sweat onion in ghee, adding vegetables (finely chopped) and ginger. Fry for a few minutes then add pepper and half of coriander coriander. Cover with stock and simmer till vegetables are soft. Liquidise to a puree in blender, then return to pan, adding more stock if too thick. Add rest of coriander (finely chopped) and serve. For a more substantial meal, cook red lentils separately in stock and add to the finished soup before serving.
• Rice features heavily in the Ayurvedic yogic diet. It has a balancing effect on the digestive system and soothes the nervous system.
• Basmati rice: Tridoshic when taken with a little ghee
• The most popular rice in Ayurveda, basmati rice is a light and aromatic long-grain variety with the cooling effect on the body. Good for calming an irritated gut and easier to digest than brown rice. Lighter than many other grains, so can be eaten by Kapha; it’s cooling, sweet and moist nature work for Pitta; and sweet moist attributes balance Vata. Easy to digest but add a couple of cloves to rice when cooking normally to gently warm the slight coolness of the grain. Wash rice in cold water to remove much of the starch (which aggravates Vata, grains that are at least 3-6 months old are preferred as bacteria will have digested some starch), changing the water until the water is clear.
• To cook Basmati rice..
• Bring just under twice the volume of water to the rice to boil, adding the rice and a pinch of salt to taste, reduce the heat, cover and cook for 10-15 minutes by which time all the water should be absorbed. Remove from the heat and allow to stand for 5 minutes before removing the lid.
• To cook brown rice..
• Rinse the rice first, then cook in a heavy-based saucepan with a tight fitting lid. The general rule is one measure of rice to two or two and a half measures of cold water. Bring to the boil, then reduce the heat, cover the pan and simmer gently for 40-50 minutes. Do not remove the lid during this time as the steam plays an essential part in the cooking process. After about 45 minutes the water will have been absorbed and the rice will be tender with a delicious chewy texture. Another way to cook rice is to gently toast it in a dry pan for a few minutes, then add the water and cook as above.
• Try the following variations, each with 175g rice:
• Cumin Rice: Cook basmati rice and cool. Heat 1 tbsp. ghee, add 2 tsp. cumin seeds and fry to activate spices. Add cooled rice, a handful of freshly chopped coriander and a little lemon juice.
• Lemon rice: Cook rice and add a handful of chopped cashew nuts. Heat 1 tbsp. ghee, add ½ tsp. mustard seeds and heat till they pop. Add to rice with juice of one lemon and ½ tsp. turmeric. Garnish with shredded coconut.
• Coconut rice: Fry one finely chopped onion and 2 chopped garlic cloves in 1 tbsp. ghee. Stir in uncooked rice and cut up coconut meat. Add pinch of himalayan sea salt and just enough water to cover rice. Bring to boil, cover and simmer until water absorbed. Stand for 5 minutes before serving.
• Rice with almonds: Cook rice. Dry roast 50g flaked almonds and about 40 pine nuts. Once rice cooked, transfer to bowl, mix with nuts and 3 tbp. each of chopped parsley and coriander, a pinch of cayenne pepper and a pinch of chilli flakes.
• Pilau rice: Cook rice and when water almost evaporated, add your choice from the following: raisins, almonds, cashews, pistachios, and green peas. Add a cinnamon stick, ½ tsp. cardamom powder, a few cloves, a bay leaf and a pinch of salt, along with a little more water. Stir well, cover and leave for 20 minutes.
• Healthy fried rice: Steam a mixed selection of vegetables (eg: carrots, cabbage, broccoli). Cook rice. Heat 1 tbsp. ghee and add ½ teaspoon cumin, turmeric, and ground coriander. Add vegetables, salt, ½ tsp. cardamom powder and then rice. Mix well and serve.

General Principles for Transitioning from Winter to Spring..

• Healthy Eating Habits
• Eat in a settled and quiet atmosphere. Do not work, read, or watch television during meals. Always sit down to eat. Eat at roughly the same time every day.
• Don't eat too quickly or too slowly. Eat to about three quarters of your capacity. Do not leave the table very hungry or very full.
• Avoid taking a meal until the previous meal has been digested.
• Take a few minutes to sit quietly after eating before returning to activity.
• Proper Food Preparation
• Food should always be fresh and of the best possible quality, preferably organic and not genetically engineered.
• Food is best if warm and well-cooked.
• Food should always look good and taste delicious.
• Food prepared by a happy, settled cook in a pleasant environment will have the best effect.
• Hot Water
• Sipping a little hot water during the day is a great way to balance the doshas and eliminate impurities from the tissues. Boil some water and keep in a vacuum flask and sip every half hour.
• Sesame Oil Massage
• Before bathing, take some warm ripened sesame oil, (or in the Kapha season you may prefer MAP Kapha Massage Oil), and gently massage the body, paying special attention to the head, ears and feet. Use a circular motion over the joints, stomach and breasts, and longitudinal motions over the long bones and sternum. Leave for up to 20 minutes and lightly wash off. Soap is optional!
• Ghee or Clarified Butter
• Take 250g or more unsalted butter and melt slowly in a large pan. Gently simmer for 30-40 minutes. When the frothing has stopped and the ghee is clear and golden brown, remove from the heat and strain through muslin into glass jars. Ghee does not need to be refrigerated.
• Ghee has many fine qualities according to ayurveda. Used in cooking it enhances the sattva or pure quality in food. Also it acts as a digestive. It is good for both Vata and Pitta.
• Exercise
• Everyone should do some exercise every day: e.g. walking or Suryanamaskara. In the Kapha season, exercise is particularly recommended, especially during the Kapha time of day: 6.00am to 10.00pm. Up to age 25, moderate to vigorous exercise on a regular basis is recommended for all constitutional types. Over age 25, the following are the guidelines: Kapha types are more suited to vigorous exercise on a regular basis, Pitta to moderate exercise and Vata to light exercise.

Fruit Jam Recipe

• Someone asked me a day or two ago how to make homemade jam or what brand to buy at the supermarket.
• I recommend making it yourself because this way you'll know exactly what's in it. Plus there's something to be said about consuming the creative and nourishing energy exuded into preparing your own food.
• Recipe:
• 1 cup of dried fruit (mango, papaya, cherries, raisins, prunes, figs, dates, apples..)
• 1/2 cup or more of organic unsweetened fruit juice (apple, orange, apple cider, fruit nectars, purple carrot is my fav)
• Soak the dried fruit in the juice overnight, making sure there's just enough liquid to completely cover the fruit. Using a small food processor, blender or wand-style hand blender, puree the mixture until smooth. Store in a jar, refrigerate and you're done! It's great with nut butters (NO PEANUT BUTTER* - EVER), on pancakes and scones, whatever kind of whole grain bread you like etc..
• *Peanuts & Peanut Butter is high in toxicity and extremely hard to digest. The cons outweigh the nutritional pros. Anything of value you can get from other nuts without compacting your colon with undigestible sludge.
• Rule of thumb with any kind of nut - make sure you buy them RAW. Ideally you want to either soak them overnight or toast them stovetop yourself maybe even adding some desired spices. This activates the enzymes, softens the fiber and eases digestion and the assimilation of the many nutrients.