Digestion

The Ayurvedic Clock

Do you have a favourite time of the day? When do you feel most vibrant and
alive?

In Ayurveda there is a clock for energy. There is an optimal time of day for
different activities.

When we look at the world through the lens of Ayurveda everything is made up of
the elements earth, water, fire, air and ether. ⁣

The 5 elements are condensed into 3 Doshas Vata, Pitta and Kapha. ⁣

Vata = Ether + Air⁣
Pitta = Fire + Water⁣
Kapha = Earth + Water⁣
At different times of the day, these different elements are present which creates
certain energies. They are:

Vata – the subtle wind energy is active between 2-6am/pm
Kapha – nourishing water energy is active from 6-10am/pm
Pitta – transforming fire energy is active from 10-2am/pm

What does this mean?
When we match our activities to make the most of energies naturally present we
have a routine for feeling vibrant and alive. This is what it’s like to be in sync, to
go with the flow, to be in rhythm with Mother Nature. This is common sense,
which is not that common!

An example of an Ayurvedic daily routine would look like:

Day
6am/sunrise – 10am
This is when KAPHA energy is present, there is heaviness in the air, you may
notice dew on the grass, sluggishness if you stay in bed too late. The best
activities for this time are:
o     Wake up, hydrate, eliminate
o     Drink warm water and lemon
o     Move your body for at least 20min
o     Meditate

10am – 2pm
This is PITTA time, it’s when the sun is at it’s hottest, it’s also when our digestion
is the strongest.
o     Eat the largest meal of the day
o     This is a good time for strategy work

2pm – 6pm/sunset
This is VATA time, a time […]

What is Self-Care?

Do you practice Self Care?

The wellness savvy crew are familiar with the buzz around self-care. It’s often associated with being selfish or confused with self-maintenance such as having your hair cut or going to the dentist.

Self-care is the way we nourish ourselves on a deeper level. It’s the oxygen mask principle if we take care of ourselves first we are able to care for others.

If we are interested in being the best version of ourselves, in being of service, supporting others and being able to give back, self-care is non-negotiable.
Self Care for Busy People
‘Self-care for Busy People’ is a 6 week course, it starts March 3. This course is an opportunity to learn how to truly nourish yourself. Release anxiety, stress and overwhelm as we explore yogic habits to relax the nervous system. Strengthen your capacity to plug into the present moment with mindful yoga and meditation. An invitation to listen to your body….
Take charge of your health.
Learn how Self-Care can help you become physically strong, mentally clear, & emotionally stable.

This course is for you if:

You want to reduce fatigue and increase energy
You want to manage stress and anxiety with ease
You want to feel better in your body
You want to achieve an optimal body weight
You want to cultivate healthy, simple daily routines
You need to strengthen your digestion
You want to establish a regular exercise and meditation practice

Join my 6-week Self Care course and start living a more vibrant and inspired life.

The pillars of the course:

Daily routine and daily habits
Sleep
Movement and Breath
Meditation
Ayurvedic Self care
Managing Stress

What does this course include?

6 x mindful yoga sessions
6 x group coaching sessions
Live Coaching […]

Ayurvedic Gastro Remedy

3 people have told me this week they have gastro so I thought I’d share this remedy.

I’m always grateful for this recipe because it worked so well for me. Years ago when my kids were in preschool one of them picked up a vomiting bug, she came home and vomited everywhere. I caught it, my husband caught it, my son caught it, we all had it, we were all throwing up and it was disgusting. My mum wouldn’t come near us. I was trying to wash and clean up as more mess was made.

In my weak and nauseated state I dug through my notes and found this old recipe – within 4 hours of eating it I was better. It was incredible; my husband, who had declined to eat it at first, saw my recovery and was then begging for some. He ate it and had the same results.

I know it sounds counterintuitive to include ghee or butter, but for some reason it works, maybe because ghee is a ‘transporter’ for the herbs. I really hope it helps you and if it does, please let me know!

Justine

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Ayurvedic Remedy for Gastro
Ingredients
2 apples
teaspoon ghee (or butter)
pinch nutmeg
pinch cardamon

Peel and cook 2 apples until soft, add ghee/butter,
nutmeg and cardamon.

Eat this when hungry after gastro – up to 3 times per day.
If you don’t have the energy to cook this
then simply grate some apple and eat it.
I hope you feel better soon!

Easy Kumera + Feta Summer Salad

This easy salad has been my ‘go to’ salad over the school holidays. It’s a real crowd pleaser and so easy to prepare. I like to serve it with ‘Golden Goodness’ veggies from Raw Sisterhood! Delicious and very satisfying as it contains all 6 tastes (sweet, sour, salty, pungent, bitter + astringent). Enjoy!

Ingredients
1 large Kumera (Sweet Potato)
½ block feta, cubed
1 bunch English spinach
10 sage leaves (optional)
1 cup quinoa cooked
1 clove of garlic
1 Tbsp olive oil
½ teaspoon sea salt
juice of half a lemon
fresh mint leaves to garnish (optional)

Directions
Cook quinoa using absorption method, add crushed garlic, olive oil and lemon to warm quinoa. I like to cut Kumera either into cubes or ‘Kumera chips’, cover in olive oil, garlic, sage leaves, salt and pepper and roast – approx. 30min. (If it’s organic I like to leave the skin on.) I often add sage leaves in for extra flavour.
Once Kumera is done, toss all ingredients together and enjoy! Easy.

Delicious Buddha Bowls

Most of you probably have your own version of Buddha bowls. I’ve always eaten Buddha bowls; I just didn’t call them that. It seems they are everywhere now, which is brilliant! I love a big bowl of different taste sensations, made up of a little bit of this and a little bit of that.

I make mine seasonal, in winter most of it is cooked and warm and in summer I add a lot more raw veggies and add cooling dressings made with mint and coriander. Although traditionally Buddha bowls are normally vegan/vegetarian I sometimes add some kind of animal flesh when I need extra grounding.

It’s so easy to make your own Buddha bowl, below are some of the ingredients I end up using, (select one or two from each):

Protein

Quinoa
Nuts
Tempeh
Chicken Balls
Falafel balls
Tasty Chickpeas

Greens
Summer

Sprouts
Zucchini Noodles
Broccoli salad

Winter

Cooked Spinach
Mushrooms
Cooked Kale

Veggies
Winter

Roasted Veggies

Roasted sweet potato
Roasted parsnip
Roasted Capsicum

Summer

Raw Veggies

Grated Carrot
Grated Beetroot

Dressings
Summer

Coriander Dressing
Mint dressing
Coriander Chutney
Pesto

Winter

I usually add something more pungent like garlic, chilli and ginger, alternatively fry up some ghee add fennel, coriander and cumin seeds and pour on top.
Ferments
I use cosmic food from Raw Sisterhood, my favorites are Golden Goodness and Tickle me Pink!
Extras

Avocado
Nuts
Sesame seeds

Enjoy!

Ayurvedic Daily Routine – Free Webinar June 24, 2015

Do you have a daily routine?

An Ayurvedic daily routine (Dinacharya) addresses all aspects of daily living, diet, movement, mental health and sleep. I’m really excited to announce I will be running a free webinar to discuss daily routine through the lens of Ayurveda. Join me to learn how small daily changes will kick your health up a notch.

wake up full of energy and clarity
move towards your ideal weight
boost your immune system
experience deep rejuvenating sleep

Why not optimise your daily routine by setting up good habits around self-care so that they become automatic. This allows you to spend more time on what really matters to you.

Sound good?

Join up here and please share with anyone else who would benefit from this helpful free webinar.

Thank you for your support and many blessings to you!

Justine
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Easy Tasty Chickpeas

This easy recipe is adapted from ‘The Ayurvedic Cookbook’ by Morningstar. If  you are looking for something quick and easy for a main (add some rice and veggies) or as a side dish, this is perfect. It’s packed with protein, fibre and minerals and the black sesame seeds add calcium and zinc.

2 cans chickpeas – BPA free!

4 diced tomatoes

1 TBSP ghee or olive oil

1 tsp curry powder

2 TBSP of black sesame seeds

1 tsp sea salt

½ tsp turmeric

Chopped herbs (parsley, basil etc)

Squeeze of lemon/lime

Pop the ghee/oil in a pan, add the curry powder and turmeric, add the diced tomatoes and cook for 2min. Add the chickpeas and ½ cup water, cook for 3 min, add sesame seeds and salt. Serve with some chopped herbs on top.

Enjoy!

Attune to Autumn

As summer is waning the crispness of autumn is arriving. We may start to notice imbalances in our systems triggered by autumn weather. Most common, is a vata imbalance in the respiratory system. Vata is the ayurvedic dosha made up of air and ether elements. Vata is predominately cold, dry and light, the same qualities as autumn. Think about the qualities of autumn leaves, light, dry and crackling. In ayurveda ‘like’ increases ‘like’ so if the environment is cooler, dry and lighter our mind and body will start to feel the same.

Fortunately ayurveda provides plenty of tools to help us to attune to each season. Following are some tips for autumn.

Diet
Add more warm nourishing meals to your diet. Spice up your food with herbs that are warm, sweet and nutritive. Autumn is a good time to use fennel, garlic, cumin, coriander, curry leaves and black pepper in cooking and home remedies. It is a good time to swap raw desserts and food for warmer meals especially in the evening. See my Spicy Apples and Coconut Cream recipe.

Lifestyle
Exercise that generates heat helps to pacify vata(wind and ether elements), it also helps to do more grounding and fluid styles of exercise rather than pushing too hard with anything too vigorous or stressful. When you are busy and rushing vata is easily aggravated as the weather is also in transition. This may show up as feeling scattered, spacious or anxious. Routine is great to help counteract this as it helps you feel grounded, it maybe routine in your exercise a morning routine or a structure to your day and week. Meditation, sleep and rest are all wonderful and helpful to calm the wind and ether elements in […]

Baked Spicy Apples with Coconut Cream

As Autumn marks the transition from summer to winter, it is the perfect time for my baked spicy apples with coconut cream. They are also delicious with regular cream! The perfect food as the nights become cooler.

Ingredients
5 or 6 Apples peeled and cored, I like to use Granny Smith
Spicy mix
1 Tbs chopped almonds
1 Tbs currants
1 Tbs chopped pumpkin seeds
½ Tbs sunflower seeds
2 tsp goji berries
2 Tbs of ghee or butter (room temperature so it’s soft for mixing)
1 tsp Chinese five spice
1 tsp cinnamon
1 Tbs coconut sugar
Coconut cream
Remove all the cream from the top of a tin of coconut milk; you can reserve the liquid for a smoothie. Whisk the cream and add some vanilla extract (optional). If you prefer not to use a can of coconut milk you could also use fresh coconut and a high-speed blender if you have them.
Directions
Preheat oven to 150 degrees. Place peeled and cored apples in a baking dish. Add all ingredients of spicy mix in a bowl and combine. Fill the apples with spicy mix. Bake in oven for 1 hour. Remove and serve with coconut cream.

enjoy!
Justine
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Do you oil pull?

Oil pulling is the simple act of swishing oil around the mouth. Along with brightening and whitening your teeth naturally, this practice brings benefits to the whole body including the immune system.

This ancient therapy has been around for thousands of years and has its roots in Ayurveda. I’ve been hooked on oil pulling for the last few years because I’ve noticed the benefits to my teeth and gums. My teeth look whiter and brighter, my gums no longer bleed when I eat spicy food or brush my teeth, and I notice the boost it gives my immune system.

Oil pulling is so effective at removing bad bacteria from our mouth because the coating on bacteria is attracted to the fat in the oil. When we oil pull we are literally removing or ‘pulling’ the disease causing bacteria from between the teeth, around the gums, from the roof of the mouth and under the tongue. By cleansing the mouth this way we are preventing oral bacteria seeping into the bloodstream and causing inflammation in the body.

Our bodies are constantly accumulating toxins. We live in a society that is becoming more and more polluted, through the air we breathe, chemicals in our foods, environmental pollutants and even in cosmetics. Oil pulling is a simple, natural and effective practice that reduces the toxic load on our bodies and doesn’t harm the environment.

To achieve the benefits of oil pulling you need to practice regularly, once a day is ideal. The recommended time to swish the oil around the mouth is 15-20min. The best time of day is in the morning, 15-20min may sound like a long time but you can use this time to take your shower or prepare for your day.

Traditionally sesame oil (a warming oil) is used but you can also use coconut oil (a cooling oil). Personally I prefer coconut oil because I like the taste. […]