Vegetarian Balance

Recently a participant of one of my yoga classes shared with us her experience of “desk lunches”, a way of having lunch while still working on the computer. As I heard her speak I recognised a theme that has been recurring with a number of my private clients who lead busy lives and often don’t feel they can take the time to eat or when they do eat they feel tense and stressed.

Did you know that if you eat on the go or when anxious or stressed this practice can lead to poor digestion and eating more? When you eat on the go your energy is not focussed to support digestion and, even worse, when you are stressed all your body systems are activated for “fight or flight” except the digestive system. It is the only one not activated, infact it slows down. This means that the nutrients in the food you eat, regardless of whether it is organic, local and seasonal, are not well assimilated into the cells in your body. Since your body still needs to be nourished you want to eat more.

So what can you do if you are feeling stressed and don’t feel you can take time for lunch?

Here are 3 strategies to use when you feel stressed.

1. Spend a few minutes doing some deep breathing exercises – if you know alternate nostril breathing, a hatha yoga technique, this can help you quickly destress.

2. Call a friend – sometimes just a few minutes connecting with someone can help you put things into perspective and let go of the tension/guilt you’re feeling about taking time just to eat your lunch and do nothing else.

3.Have a large warm drink – often our cells are dehydrated and hold on to tension/toxins. A warm drink, it can just be water, helps to improve elimination.

And once you’re feeling calmer and ready to eat remember this key point to support your digestion further.

Savour (and sip) - enjoy every mouthful of the food you eat, chew slowly to start the digestion process.If you’re eating with friends or family, enjoy their company. Also sip, don’t drink too much, so as not to dilute your digestive juices and reduce your digestive capacity.

Do you have questions about eating when stressed? Or experiences to share? Feel free to share your experiences/ questions below.

We’re well into autumn, the season of Vata, when we generally may have issues letting go at all levels. For example, are you feeling stuck on a physical and emotional level at the moment – with how to move forward at work, at home. With the large intestine being the seat of Vata, I often get clients contacting me with more issues of digestive problems in that area at this time of the year. We may feel a bit more sensitive than usual, and want to get involved in many activities but lack the energy.

There is a block which needs to be removed before you can go forward. What has this got to do with nutritional therapy?

Autumn is the 2nd opportunity in the year, after Spring,that we have for doing detox work. Obviously it shouldn’t be as deep as Spring work since the body does not have the same amount of energy to support it. Any detox work done in autumn should be seen instead as a chance to prepare our bodies for the winter to make sure we stay healthy and vibrant during this period.

However, many of us find that at this time we get colds or flu or other ailments which may drain our bodies of energy because they are not managed adequately.

One of my most popular techniques to suggest at this time of the year is to do neti. However, I know there are many people who are not so keen on the idea as I am. Are you one of them?

So for non-neti (and even neti) lovers, let me share one of favourite seasonal recipes. Not only should it get those digestive juices going and clear out your sinuses but you’ll also be bringing more fluid and warmth into your diet at a time of the year when dryness and cold prevail.
Enjoy this tasty detox recipe for the autumn!

Spicy pumpkin soup ( for 4 generous starter portions)

Ingredients:3 tbsps olive oil & sesame oil (half and half)
500g pumpkin (diced)
½ tsp cumin seeds
Salt to taste
¼ tsp chilli powder
½ tsp curry powder
½  tsp turmeric
1 generous tbsp fresh ginger (peeled and chopped)
small bunch of fresh parsley (finely chopped)

Method:
Heat the oil in a pot. Test the heat of the oil by dropping in one cumin seed. If the oil sizzles it is hot enough to add the remainder of the seeds. Fry until brown.
Add the diced pumpkin to the pot and mix well.
Add salt and chilli powder, mix well and leave to cook for a minute.
Add enough hot water to cover the pumpkin completely and stir well.
Add the curry powder, turmeric and fresh ginger and stir well.
Leave to simmer for approx. 20 – 30 minutes.
(optional) Pour the mixture into a liquidizer and blend for 30 seconds.
Sprinkle on the chopped parsley just before serving.

What’s next?

1. Go out and get the ingredients for the recipe.
2. Make it part of your gentle detox schedule for this season.
3. Feel free to share your feedback with me, including photos!

Fancy some more delicious simple recipes for autumn? Grab a copy of my “Recipes for Autumn” booklet for easy preparation and digestion during your gentle detox this season.

Most common health issues such as colds, sinus issues, fatigue, at this time of year are associated with the winter season. In Ayurveda this is the season of Kapha and we have a tendancy to feel sluggishness at all levels. Because of the wet, cold and heavy energy of Kapha it’s a time when many of us feel sluggish and tired.
Good nutrition is only one aspect on the path to achieving fuller health. Cleansing or a detox of the body is also important, especially if you’re feeling tired and drained. Let me share with you 3 longstanding simple strategies that I use on a regular basis to boost vitality and relieve fatigue.

Doing neti
This is a technique I do practically every morning and one which has been used for a long time by yoga practitioners, particularly to enhance deep breathing.

Benefits of doing neti

* By enhancing breathing capacity, it increases general vitality and prevents fatigue.
* It clears out blockages, for example, during a cold, asthma, thereby relieving breathing difficulties
* It cleanses the sinuses and the mucous membrane of dust and allergens, i.e. pollen.
* It regulates the nasal secretion so that the mucous membrane, important for the immune system, can move out invading particles and micro-organisms.
* It can help to give us breathing space to deal with emotional and psychological issues in our lives.

Benefits of using a neti pot when doing neti

* It is an important tool for cleansing the sinuses, increasing breathing capacity and enhancing general vitality.
* It is easy and safe to use
* It is much more pleasant to pour lukewarm than cold water into your nostrils.
* It’s ecological.
* It’s good value for money

When to use your neti pot
The best time to use it is first thing in the morning shortly after getting up.
You can also use it before going to bed to help prevent snoring and produce a deeper and more relaxing sleep.
However, you can also use it whenever you feel congested and want to breathe more easily.

Skin brushing

This second technique is another favourite of mine which I do primarily in the winter and spring. Let me explain why.
Skin brushing

* can help maintain healthy muscle tone
* stimulates the circulation and the lymphatic system, important for the immune system
* removes dead skin cells for smoother and more radiant skin
* invigorates the body through the massaging strokes of the bristles
* can be used in a cleansing programme. Excess waste moves into the solar plexus area, where the toxic fluid is drained into the intestines and excreted from the body.

What type of brush?
A brush that is good quality and made with a natural fibre. One with a long handle is great to get to those hard-to-reach areas of the back.

When?
The best time to skin brush is in the early morning, before washing and dressing, although any time is fine. For some people it’s too stimulating before bedtime. You’ll feel invigorated and refreshed each day after just five minutes’ skin brushing.

Epsom Salts Bath

This third technique is one I use regularly throughout the year. Some of the benefits include:

* it is inexpensive and easy to buy – from any chemist
* it relaxes the blood vessels and the muscles and, for ladies, it is good for period pains.
* it is a highly alkalizing mineral, so great for a detox programme
* it can help to alleviate stress
* it results in deep refreshing sleep

When?
Do this at night before going to bed. Have a relaxing bath. In morning do skin brushing to remove dead cells from the bath, then take a shower.

These techniques are simple and important first steps if you want to overcome fatigue in 2010. The important thing is to get into a rhythm. And for those of you who want to take faster steps towards fuller health I can help you with this programme.

What next? Fix a time to get the tools you need to start these techniques.
Start doing them. Feel free to post further questions or share your comments below.

With the holiday season most of us would have eaten not only more frequently and more than usual but probably much richer foods so we can easily answer this question for ourselves. However, what can we do when we’re feeling bloated and tired?

The issue of being bloated and tired is one which I teach clients to solve throughout the year. And to help you enjoy the rest of the holiday season, let me share ny 5 favourite solutions from Ayurveda nutrition and yoga:

1. Leave 3-4 hours between meals so that your digestive system has time to rest.
2. Go for a short walk  or sit in the yoga pose, Vajrasana for 10-15 minutes after eating your meal.
3. Drink as little as possible while eating.  If thirsty sip on some warm water or herbal tea.  Add a slice of lemon for your tastebuds and your liver!
4. Take your time to savour each mouthful and to give your stomach time to indicate that it is full to your brain.
5. Spice up each meal to improve digestion and stop you feeling bloated and tired.  If you’re out sprinkle a generous amount of black pepper or ask for the tabasco sauce.

Use these solutions to help you feel less bloated and tired over the holiday period and in the coming New Year. I’d love to know how you get on so please share your comments below.

Do you feel bloated and tired all the time? Are you ready to deal with why you ask yourself “Why am I bloated and tired” to get your 2010 off to a dynamic start?
Sign up to receive the FREE report “5 Nutritional Keys to Vitality in Your Life“.

Turmeric is one spice which has received a lot of good press, particularly for its role in helping to beat cancer. In his book “Anti-cancer“, the doctor David Servan-Schreiber indicates that turmeric is
« a spice with astonishing properties … one of the most common ingredients used in Ayurvedic medicine for its anti-inflammatory properties. »

Turmeric has a heating action on the body but it also cleans the blood and stimulates the formation of new blood tissue. It is good for hyperacidity and helps heal stomach ulcers.

This root spice probably came from Indonesia and Malaysia where it has been consumed for thousands of years. Arab traders then brought it to Europe.

It is sold in powder form after being cooked and dryed. With the balancing effect it has on all, turmeric enhances digestion, especially of proteins, and increases the metabolism. Black pepper improves turmeric’s action to help it pass through the intestinal wall and thus be much easier to assimilate into the body.

Advice in Ayurveda

In Ayurveda, it has long been know that turmeric has many healing properties which include antiseptic, antibiotic and anti-inflammatory especially for arthritis and skin disorders. It is pungent and bitter in taste and can ease liver and stomach complaints and improve intestinal flora. A pinch of turmeric is also said to make it easier to digest milk.

Tip: Once you have bought turmeric it’s best to store it in the dark.

Recipe Time!

- Simple kitcharee (or rice & lentils)

(adapted from my book “Plans for dinner?”)

Serves 4 (as side dish)

100 grams basmati rice
100 grams red lentils
pinch salt
water (2x the amount of rice and lentils)
1/4 teaspoon turmeric

1. Wash the rice and the lentils until the water is clear (at least 4 times).
2. Put the rice, lentils, salt, turmeric and water into a pot and stir well.
3. Bring everything to the boil and keep boiling for 5 minutes.
4. Lower the heat and simmer for 10 minutes.
5. Cover, turn off the heat and leave to rest.
6. Serve with sautéed vegetables or salad for a simple meal.

What next?
1. Enjoy this dish and share your experiences with us below.

Here’s a clip to inspire you to drink more water (of any kind) this summer.

Enjoy!!

“Am I eating enough protein, especially as I want to move towards becoming a vegetarian?”

According to the World Health Organization we need a maximum of 10-15% protein in our daily diet. (This is, for example, the equivalent of 27 – 45 grams for a woman weighing 60 kg). This is not a large amount and most of us in the West easily take in more on a daily basis. 

And since we are able to store protein, as long as we are eating a varied whole-food diet every day, we’ll be getting enough protein, even if we decide to take it in plant form. 

In Ayurveda we are not told that we have to be vegetarian. What is important is to be conscious about what we are eating in relation to our activity or intended activity. Meat is intrinsically heavy and requires a lot of energy to digest. It is a very concentrated source of energy at all levels.

Traditional nutritional systems, like the Chinese and Ayurveda, sometimes suggest small amounts of meat as a quick way to build strength in tissues. However, questions are often raised nowadays about the quality of the meat because of how animals are kept and meat processed.

Simply put I have always found it much easier to get hold of quality plant-based protein sources. As a lacto-vegetarian, I eat dairy products occasionally but no red meat, fowl, fish or eggs. My diet consists mainly of whole-foods including nuts, seeds, pulses, grains, vegetables and fruits, all of which contain enough protein for me to cover my protein needs very well and consciously.

Moreover, a plant-based diet offers a lighter alternative to one that is meat-based. It can support those recovering from illness because less energy is used for digestion and more is left for the body to use in healing processes.

(c) 2009 Janet Gomez

About the author:  Janet Gomez, nutritional consultant, produces the “Nutri-Jyoti News”, a free bi-monthly e-newsletter for busy professionals. Feel ready to learn how to use nutritional strategies to manage your energy levels? Then sign up for her FREE e-course “5 Nutritional Keys to Vitality in your Life” at http://www.nutrijyoti.com

As we approach the party season (it starts earlier each year), we all start thinking about spending for food, presents, decorations. As busy professionals, we rush around to parties or have a lot to organise to make sure our loved ones have a good time. This activity also has a cost (and not just a financial one!).

We know that no matter how much money we may or may not have, we can’t buy good health. We can pay for all kinds of treatments that will make us feel good for a short while but what if we don’t want to or don’t feel we can pay? How can we ensure we have Health Wealth anyway?

The director of my nutrition course used to compare the state of your well-being to the state of your bank account. If your well-being account is in credit you’re in good health. How quickly your “credit” is used up depends on factors such as your environment, lifestyle and your diet.

Your environment covers everything around out but also everything you are involved in personally and professionally. Your interaction with your environment is important to determine your level of “health wealth”. For example, if you eat the right type of food for you but are feeling angry or tense or you eat too much, this would be an interaction that causes you to use some of your health wealth. Do this on a regular basis and you’ll feel yourself moving into the debit zone.

With my clients I witness evidence of “health debit” as they draw on their “well-being” bank account but don’t replace what they withdraw. So I’m going to share 10 no/low-cost nutritional and well-being strategies to help you stock up on your health wealth for the coming months.

1. Cut back on how much refined sugar you and your family eat. For example, decide to make your own sweets during the party season. You’ll save money and feed your well-being account.

2. Buy more organic local fruits and vegetables for you and your family so that you increase your intake to 7 servings daily.

3. Limit your alcohol intake (more thoughts here)

4. Look after the health of your digestive tract by giving it a regular rest. This can  simply involve not eating between meals, eating a mono-diet for a day or two or doing a simple cleanse. More ideas here

5. Drink plenty of water, filtered if possible (do my test and get your family and friends to do it to have a clearer idea of what you need).

6. Add essential omega-3 and omega 6 fatty acids to your meals every day and to party dishes. Get them from organic nuts and seeds or oily fish (if you’re not vegetarian!) to help you and those around you build strong immunity against illnesses and disease.

7. Resolve personal issues as they arise within yourself and with those close to you and release your stress on a daily basis. Just a few minutes can make all the difference. Deep breathing exercises and simple stretches are helpful tools.

8. Have a positive outlook and practical approach. Remember that it’s your choice how long you decide to stay feeling as you do. If you’re feeling sad, anxious or even depressed, acknowledge the feeling and do something to change it – to stop using up more health credit. Your health wealth starts with your attitude to life.

9. Strive to attain peace within by stilling your mind. Breathing exercises and meditation can help. Even when busy  you can find a few minutes a day for yourself.  (If not, use this no-cost tool a friend shared with me.)  This peace is a source of happiness that will always be yours.

10. Get a good night’s rest, ideally by 11pm so the body can have time to rest and recuperate.

Pick at least 5 of these strategies to start feeding your well-being account today!

(c) 2008 Janet Gomez
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About the author:  Janet Gomez, nutritional consultant, produces the “Nutri-Jyoti News”, a free monthly e-newsletter for busy professionals. Feel ready to learn how to use nutritional strategies to manage your energy levels? Then sign up for her FREE e-course “5 Nutritional Keys to Vitality in your Life” at http://www.nutrijyoti.com

Learn how to create more energy easily, have clarity of mind quickly, and use the right foods for your particular body type to increase your health wealth.  In this introductory teleseminar you’ll discover: the tried and tested systems I use with my clients to enhance their health and wellbeing, how they can be used to increase your health wealth, why it’s important to detox/cleanse for your body type, simple techniques to start you on your detox program, and the type of detox to do at this time of the year. Register at http://teleclassdetox.nutrijyoti.com/.

Thursday, August 28, 2008 from 12-1pm EST.
Cost: No charge.
Led by:  ME!

As we move into late Summer, we may start to think about and feel the energy of the “back to school” rush – even those of us without children. Recently a subscriber asked me my viewpoint about fasting/juicing. This time of year is a good time to do some gentle cleansing work to maintain the energy and vitality from summer during the run-up to the end of the year. Let me share with you 7 points to consider for cleansing success. Read more