Vegetarian Balance

Breathing is essential for survival and vitality. Most of us cannot survive for more than 5 to 10 minutes without oxygen. When we breathe we take in oxygen, essential for all bodily functions and, therefore, it is the key to nourishing the body and to achieving vitality.

However, when most people take a deep breath they push out their chest as they breathe in. We use a fraction of our lung capacity and our breathing is shallow.
We can learn a lot from the way babies breathe. They all breathe from their bellies and so use all their lung capacity. However, as we get older, we breathe more from the chest, which is much more inefficient since the stale air stays in the bottom of our lungs. As a result fresh air has a hard time reaching the lower section of the lungs where the blood vessels are wettest and warmest and so most efficient for moving oxygen into the blood.

Correct breathing is important for physical and mental health. By learning to breathe correctly we can increase our energy levels. Simply by slowing down our rate of breathing, for example, we start to change the chemistry in the body from an acidic pH to an alkaline pH.

If you are interested in learning further correct breathing exercises, I would recommend attending specialised classes. Hatha yoga can train us how to breathe properly again since, from the start, emphasis is given to proper breathing.  We learn to push out the stomach as we breathe in, then the breath filling up the chest and right up to the collarbones. As we breathe out we are encouraged to contract our abdominal muscles. Breathing is ideally slow, regular and rhythmical, ideally between 12 and 20 breaths a minute. By breathing this way for a few minutes a day you can  combat stress and improve your overall health generally.

Recently clients and friends have been asking me how they can deal with their “hunger” when they get home from work. Sometimes the hunger is real because they’ve had a light lunch that didn’t have all 6 tastes we learn about in Ayurveda nutrition and a  snack of some trail mix or a sweet fruit with a cup of herbal tea can be a useful quick antidote. However, often the hunger is linked with emotions. We may be feeling tired because we have been giving/serving all day. We need to do something to quell  our “hunger”.

For example, one friend and client I recently met with commented how he feels the need to eat something when he gets back from work and finds that in the evening he eats the most amount of food, something he would rather avoid.

As I listened I thought about how this reaction would be interpreted in Ayurvedic terms. During the day when we work we are serving, constantly giving. Many of us spend the day constantly busy interacting with colleagues, clients and customers  or working on projects that require a lot of mental energy. After a day working like this we may either have a lot of nervous energy or feel drained. When we get finish work we often feel the need to give something to ourselves, to nurture ourselves in some way because of all we have been giving out but it’s important also to manage our energy levels.

In Ayurveda nutrition the sweet taste is associated with love, affection, nurturing so the most simple and instinctive  way  we have of nurturing ourselves is to eat something, usually something sweet to give our cells a boost. Sometimes we grab something to eat because we feel physically  hungry but even after the hunger pangs have gone we continue to eat to satisfy a possible emotional hunger. So I’d like to share with you  7 simple strategies to to nurture yourself when you get back from work/in the evening that don’t necessarily involve eating but will help you move into a space to nourish yourself regularly on a more sustainable level.

1. Lie down and do a relaxation exercise – start from the head  and silently instruct each part of your body to relax.
   “I am relaxing my  …[insert part of the body]. [insert part of the body]is/are relaxed”
   If necessary record the instructions with your own voice and then listen to them.
   This autosuggestion technique is effective and will take you about 10 – 15 mins
2.   Do some physical exercise – go for a walk, run, swim, cycle on your own
3. Have a quick shower – water is a good way to wash away the tensions of the day
4.   Listen to a relaxing piece of music or sing a few of your favourite songs.
5. Do 6 rounds of alternate nostril breathing
6. Have a massage or give yourself a massage
7. Drink a cup of freshly brewed tulsi tea – tulsi is one of  my favourites!

After my ashram retreat I spent some time with my sister and her family. It was strange to cook for 5 after cooking for over 100 people but I adapted quickly. Towards the end of my stay my sister, who was vegetarian for just over a year a while ago but has been eating meat for the taste for sometime now, said she could happily be vegetarian if she could enjoy such soups on a regular basis. So I gave her a private session on how to make a simple soup with all the trimmings! It’s an easy dish that doesn’t cost much to prepare and is suitable for all three ayurvedic body types, Vata, Pitta and Kapha. It’s especially good for this time of the year as it’s light, yet the soupy aspect with slightly heating spices makes it perfect to balance excess Vata as we move into the back to school period.

Cumin, ginger, turmeric and black pepper are the basic spices you must include for flavour and digestion. Fennel and coriander – more summery spices – are optional.

Also go for any seasonal vegetables you have available and to add a handful of your favourite pasta for a one-pot meal.

Here is the basic soup recipe I shared with her. – Enjoy!

Split pea/lentil soup -for 2 people
100 grs mung dahl/red lentils
300 g seasonal vegetables
½ tsp cumin seeds
½ tsp fennel seeds
½ tsp coriander seeds
¼ tsp turmeric
¼ tsp ground black pepper
1 tsp ginger cut into small pieces.
3 tsp (in total) olive oil and sesame oil, coconut oil
salt – to taste

1. Wash and drain the mung dahl/ red lentils until the water is clear.
2. Put in a large pot with at least three times the amount of water to dahl/lentils.
3. Bring to the boil and leave on a rolling boil for 10-15 minutes (until a lentil crushes easily between your fingers)
4. Put the oil in a pan.
5. Sauté the spices (seeds) in the wok.
6. Add the ginger and after a minute the turmeric and black pepper.
7. Add the spice mix, the vegetables and optionally a handful of pasta to the softening lentils.
8. Leave to simmer for 10 minutes

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

I recently attended a weekend course with the French ethnobotanist, Jean-François Henri, to refresh my knowledge of edible wild plants. We also picked enough plants to prepare delicious and energising dishes each evening. Inspired, one of the first dishes I prepared when I arrived here was “Potato and nettle curry”, a recipe from my latest recipe booklet “New simple vegetarian recipes”. It’s a simple dish that doesn’t cost much to prepare and is suitable for all three ayurvedic body types, Vata, Pitta and Kapha.

One person who tasted the potato and nettle curry told me that she appreciated the high level of energy she felt was in the dish due to the freshness of the nettles.

The nettle is the plant that contains the highest amount of protein of all green plants. It also has a high level of minerals, especially iron, and vitamins, especially Vitamin C. It’s true that you cannot easily buy nettles but it is an easy plant to recognise with opposing leaves that have a jagged edge and a sting you cannot miss! Fortunately, once you cook them the sting goes. So, how about  organising a plant picking session with friends to find some and to make the most of the wealth and richness that Nature offers us. (If you have a garden you may find you don’t need to go far!)

Here’s the recipe. – Enjoy!

Potato and nettle curry (for 2 people)
a potato (cut into small cubes)
200 g nettles (well washed)
½ tsp fenugreek seeds
½ tsp cumin seeds
½ tsp coriander seeds
¼ tsp turmeric
¼ tsp ground black pepper
1 tsp ginger cut into small pieces
2 tsp olive oil and sesame oil
salt – to taste

1. Put the oil in a wok.
2. Sauté the spices (seeds) in the wok.
3. Add the ginger and after a minute the turmeric and black pepper.
4. Add the potato and mix well.
5. Let everything cook until it all starts break up.
6. Put the nettles in the wok and mix.
7. Leave to simmer for 5-10 minutes.
8. Serve and savour with, for example, basmatic rice.

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.

What do you think drains your body of energy most?

Often our choices are the main problem. We may know what will support our health from that which we have heard, read, seen. Sometimes we feel instinctively what is good and not so good for our bodies. Then we make appropriate or not so appropriate choices.

In Ayurveda we have tools that support the health of our body and mind. The concepts of the three body types/doshas, Vata, Pitta and Kapha, and the 6 tastes, sweet, sour, salty, hot, bitter and astringent, form the basis of Ayurvedic nutrition. Depending on the season and our particular body type we can eat to enhance the health of body and mind.

During the last cooking class, for example, participants learned how the dense Kapha quality of winter becomes lighter and liquid as Spring starts. The transition period between Winter and Spring can be a delicate time for our bodies. How many of us have been experiencing pre-Spring sniffles and sinus problems? The advent of Spring is the perfect time to do a cleanse because Nature supports our efforts.

Let me share 5 seasonal tips of how to use Nature to help achieve balance and harmony within our bodies at this time.

1. Since the Spring season is usually wet, using warming drying foods and spices such as millet, barley, lentils, turmeric, cinnamom and ginger to counteract the humidity.
2. Incorporating into our daily life cleansing techniques such as dry skin brushing, which works on the lymphatic system to support the natural clean-out that the body is having over the Equinox period, and the technique of neti to keep nasal passages clear and our energy flowing.
3. Enjoying warm baths and taking regular dynamic exercise. If you practise yoga, for example, sun salutations should be done more quickly while breathing deeply.
4. Since most of us eat breakfast between 6-9am when the heaviness of Kapha is present, have a light warming meal at that time, for example of cornmeal porridge, or millet cream, to assist digestion
5. Eating plenty of green leafy vegetables for the cleansing and energising qualitities they provide.

Bonus tip: Giving your digestive system a rest and/or doing a cleanse. This can simply involve not eating between meals, eating a mono-diet for a day or two or doing a simple juice cleanse.

Take advantage of the rising energy of spring and the seasonal flavours to boost your energy and enhance your health.

“La nourriture que nous absorbons, l’air que nous respirons, les objets que nous voyons, sentons, entendons et touchons, tout cela forme notre environnement, et à son tour cela influence et façonne profondément notre environnement interne”
Swami Vishnu-devananda

Dernièrement j’ai proposé un cours par téléphone/ à travers le web afin d’offrir des solutions simples pour augmenter son énergie et ensuite avoir une meilleure santé. Certains abonnés m’ont contacté avec des questions spécifiques et je vais partager mon réponse à une question en particulier qui nous concerne tous.

L’abonnée m’a demandé comment augmenter son énergie dans un environnement professionnel stressant.

Notre état intérieur dépend de tout ce qui se passe à l’extérieur. Si nous vivons une situation stressant, tous les systèmes de notre corps sont touchés.

Il y a trois points donc que je souhaite aborder pour répondre à cette question.

Tout d’abord pour augmenter son énergie dans un environnement professionnel stressant il est important

1. d’être conscient de comment on mange. Lorsqu’on est en état de stress, le corps ne dirige pas l’énergie vers le système digestif mais plutôt vers l’extérieur pour soutenir le reflex de “fuir ou lutter”. Puisque l’énergie ne va pas au système digestif, les conditions manquent pour favoriser une bonne digestion. Le résultat – moins d’énergie.
   • Action proposée :Mangez de façon calme par exemple, arrêtez pendant un moment avant de manger afin de réfléchir à ce que vous mangez et de créer un environnement calme à l’intérieur de vous-même. Cela prend une seconde. Mâchez votre repas lentement et prêtez votre attention à chaque bouchée.
   • suivez une routine, des horaires régulières, puisque la routine offre un certain équilibre et la sécurité. Etant donné que le corps sera prêt et capable de digérer plus efficacement pendant ces périodes, vous aurez plus d’énergie que normalement après avoir mangé..d’apprendre à respirer correctement.
2. Une respiration correct est importante pour la santé physique et mentale. Si vous apprenez à respirer correctement , vous pouvez augmenter vos forces et votre niveau d’énergie. Si, par exemple, vous êtes en situation stressante et vous vous mettez en colère, en respirant vous réduisez l’acidité dans le corps et vous vous offrez l’occasion de focaliser l’énergie des émotions pour avoir un effet plus positif sur le système nerveux et votre environnement interne (et peut-être externe). Donc, des techniques de respiration peuvent vous aider à gérer le stress et oxygéner le corps pour avoir plus d’énergie.
   Action proposée
   • Suivez des cours de yoga ou d’autres cours spécialisés parce que les Yogis savent depuis longtemps qu’on peut obtenir la plupart de notre énergie de l’air. Ils ont donc développé un système d’exercices de respiration qui s’appelle le “pranayama” pour maitriser le “prana” ou l’énergie subtile.
3. d’assurer que vous buvez assez d’eau chaque jour parce que même si l’on est 1% déshydraté le niveau d’attention et la concentration peuvent diminuer par 13% et provoquer des vertiges, de l’irritabilité, des maux de tête et la fatigue.
   Action proposée
   • Buvez un verre d’eau (tiède/chaude) au lieu d’une tasse de thé, de café ou d’un verre de vin. La caféine et l’alcool ont une action diurétique (qui augmente la production d’urine), et le corps perd de l’eau en conséquence. Buvez un verre d’eau pour chaque tasse de thé ou café ou verre de vin que vous buvez.
   • Ayez de l’eau toujours près de vous pendant la journée, par exemple sur votre bureau, dans votre sac, pour pouvoir prendre une petite gorgée quand vous en avez envie.
   • Soyez régulier dans votre absorption d’eau – le corps adore la régularité. Par exemple, buvez un verre une heure après le petit-déjeuner, un verre une heure avant le repas de midi.

Avez-vous des questions/commentaires à propos de cette article? Si oui, je les lirais avec plaisir ici . N’hésitez donc à les partager.

It’s November and, though we are being blessed with a number of sunny days so far, typically it’s a month that can be the start of a difficult period, especially for us ladies!
Winter blues or seasonal depression is something many of us experience to varying degrees with the days getting shorter and fewer daylight hours.

Research indicates that it is because light is important for regulating our internal biological clock which controls the secretion of different hormones according to the time of day. It is thought that winter blues is caused by a change in the circadian rhythm and the secretion of the hormone, melatonin. There is also usually a problem with the secretion of the neurotransmitters, dopamine and serotonin, in those who experience seasonal depression.

Symptoms include tiredness, increased appetite, carbohydrate cravings, weight gain and increased desire to sleep.

The body’s response, as explained in Ayurveda, is that we have a greater digestive capacity because of the increased internal “fire” needed to deal with the external cold and dryness.

What can you do if you feel you’re suffering from winter blues? Here are 7 Ayurvedic nutritional and wellbeing tips to help you help yourself.

1. Eat hot soupy oily meals rich in protein which are satisfying and increase energy levels. In the evening eat lightly at least 3-4 hours before going to bed.
2. Eat sweet, sour and salty foods – the tastes that help to balance Vata, the dosha prevalent during this season.
3. Do regular self-massage with sesame oil (or go for regular oil massage)
4. Drink warm to hot water only throughout the day during this period.
5. Consume heating herbs and spices e.g. ginger, black pepper, turmeric, cloves, cinnamom, thyme, sage, typically the herbs and spices we are drawn to during this season.
6. Get away to sunny climes for a winter break – even if it’s just a week it will help you manage the short days on your return!
7. Go for a brisk 30 minute walk in the morning.The exercise will help serotonin secretion and if you get out and about your body will benefit from the daylight. If you can’t get outside sitting by a fireplace (with a fire!) can also be beneficial. Doing moderate exercise, for example, yoga exercises such as the Sun Salutation are helpful for warming up the body.

Make sure you’re ready to deal with winter blues so you enjoy the lovely moments this season holds. Take time to ask yourself if you have any/all of the symptoms mentioned and also what you can do about it. And if you feel you need help don’t be afraid to ask now rather than later.

I asked this question to a good friend and colleague who recently told me about the healthy breakfast of yogurt and fruit  she’d had that particular day.

Yogurt  and fruit are certainly healthy foods but even healthier separately. Fruit is best eaten away from meals or before a meal (if your digestive capacity is good) because it digests more quickly than other foods. Also, according to Ayurveda  it’s best to eat yogurt at lunch or latest by early afternoon. This is a good way to keep your digestive system happy.

So, what did she reply to my question about her normal breakfast?
Usually I actually have carbs..so cereal, milk and blueberries right now.  Sometimes I get on a peanut butter kick!

Let me share my response to her with you as I’m sure she’s not alone.
There’s nothing wrong with carbs. It would just be better to eat the blueberries separately, say as a mid-morning snack (for the reasons mentioned above). Also you may be lactose intolerant (many people are) so trying a plant-based milk if you’re not already could help improve digestion. Try my easy recipe for freshly-made almond milk  .

Finally what type of cereal do you have? Is it wheat-based? Many people have an intolerance to wheat so you might like to try switching to oatmeal or another non-wheat based cereal.
Peanut butter is fine – as long as you’re not allergic to peanuts, you have it occasionally and in moderation, and it’s organic  and has no hidden extras (read labels carefully).

She was happy for me to share our exchange with you so that you could benefit from the breakfast tips to start your day and I’m happy to carry on the discussion with you. So, feel free to  share your comments below.

At this time of year when it’s snowing and cold i.e. the season of Kapha according to Ayurveda, raclette is a popular meal here in Switzerland. Even though it is a simple dish of cheese with potatoes and usually a side salad, people like it because you do most of the cooking at the table so it is a very sociable and easy meal.

I recently received an invitation for a raclette lunch. The host told me she planned to offer fruit after the meal as something light after the heaviness of all the cheese. She asked for my professional thoughts.

In Ayurvedic nutrition – based on a system over 5000 years old – it is considered better to eat fruit alone or leave it alone. There are scientific reasons for this.

Fruit digests much more quickly than other food and should be free to leave the stomach quickly. If you mix it with other foods it tends to ferment because digestion is delayed. So it’s better to eat fruit away from food.

So what can you do to end of a heavy meal on a light and healthy note so that digestion continues at a reasonable pace? Here are my tips and suggestions.

1. Leave the table slightly hungry. Aim to have a small portion of your stomach empty when you eat. Remember the analogy of the washing machine (see Key 1 of 5 nutritional Keys to vitality in your life). Ideally you leave the table feeling satisfied but aware you could eat more. In this way, even if the individual items of food are heavy, your system should have the capacity to digest them.
2. Share – order one dessert, ask for two (or more) plates and spoons and share it. This works well in a restaurant.
3. Sip a freshly-made lassi – enjoy a glass of this yogurt-based drink in its savoury form at the end of a meal to enhance digestion (perhaps not after a raclette though!).
4. Spices aid digestion and ginger is one of the best (and one of my favourites). Enjoy one or two pieces of crystallised ginger at the end of a meal to round it off on a sweet note. Carry with you a handful in a small container so you’re prepared.
5. Contemplate before consuming. Savour your sweet – whether it’s a piece of crystallised ginger, a halva sweet or even a piece of chocolate, enjoy it to the full by holding it in your hand for a few moments and smelling it before putting it in your mouth. Once it’s inside, hold it on your tongue for a few moments before chewing it. Contemplating what you plan to consume helps you to satisfy your senses.

What next? Think about what you usually have at the end of the meal. How might it be affecting your digestion? What can you do to leave the table feeling satisfied and comfortable? Start making adjustments if needed. Further questions? Feel free to contact me .