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 .

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.

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.

In Ayurveda,  drinking  water at room temperature or slightly warm throughout the day  is known to be the best way to hydrate quickly. You don’t need to use extra energy to bring the water up to its temperature so it is more quickly absorbed by your body.

Also do you like drinking cold water with or immediately after a meal? And do you feel tired after eating?

Cold water slows down the digestive process that has just started by

• diluting your digestive juices so  they cannot do their job as effectively.
• requiring the energy used for digestion to be used to bring the temperature of the resultant liquid in your stomach to body temperature.

The result is partly or undigested food that moves through the digestive system and that  may or may not be eliminated properly. You may also feel heavy, tired and bloated.

Proper elimination is important to prevent the build up of waste material in the intestine because such a build up creates toxins and stops nutrients from being assimilated into the body.

If you’re thirsty during or after your meal, it is better to have a warm drink, for example warm water, herbal tea like ginger or tulsi, and then not more than about half a cup.  Ideally wait until an hour after eating to have a warm drink or drink about a hour before eating

Exercise:

1. For one week avoid drinking anything during your meals or sip half a cup of herbal tea.
2. Note down how you feel after each meal.
3. Post your comments and experiences below!

Are you drinking enough? Find out here .

This is good news with the heat wave we’re experiencing, when all we may want to do is to chill out.

Almond milk is sweet, lactose free and easy to make.

Here’s my recipe for this satisfying and nourishing drink, which is ideal for a quick breakfast.

Ingredients
4 dates (pitted)
20 almonds (approx. 25 grms)
Pinch of cardamom powder
Cup of water
1. Soak the dried fruit and the almonds in water in separate bowls overnight.
2. In the morning remove the skins from the almonds.
3. Put them along with the dates into a blender. Blend for about 30 seconds.
4. Pour into a glass and add the cardamom powder.
5. Stir and serve.

Enjoy!

This recipe is taken from my refreshing summer recipes booklet.

So what did you think of the recipe? How else are you staying cool this summer?  Feel free to share your comments below.

In Ayurveda we know that the heat of the summer can also be a negative source of stimulation. We are typically much more active because of our increased energy levels and all this action produces heat within our bodies (fine as long as we don’t overheat!). What’s more, the general race to get as much done before going away on holiday can easily result in hot tempers etc.

We can use Ayurvedic nutritional knowledge to keep cool.

Let me share my 9 top nutritional tips to keep both body and mind refreshed and alert this summer.

• cooling spices and plenty of fresh green herbs, for example, fennel and coriander seeds, mint, basil
• more green or pale (white) fresh fruits, vegetables and salads
• cereals and grains like rice, barley or millet

Drink

• plenty of (non-sparkling) water (at room temperature or slightly warm) throughout the day to hydrate even more quickly
• at least one glass of water for each hour you are in the air on any flight to and from your holiday destination
• lots of refreshing herbal teas such as mint and fennel

Cool down

• by avoiding coffee, alcohol (especially on flights!)
• with a refreshing rosewater face/body spray
• by practising gentle yoga, walking or breathing exercises

Fancy receiving nutritional tips like these on a regular basis? Get my free report “5 nutritional keys to vitality in your life” (sign up box in right-hand column) and I’ll add you to my list for nutritional information.

Recently I had some work done in my kitchen to replace a worktop that was initially wrongly fitted. The workman arrived on time but could not get into the building because his employers had not provided the appropriate information. He also had trouble hearing the code when he called me because of the background street noise.

In the end I went down to open the door only to discover that he was not the only one without appropriate information. His employers had also not advised me correctly how to clear the kitchen for the work nor the extent of the work or clearing up involved. Between the workman and myself we came to an amicable compromise, which  I am convinced was supported by my solid breakfast of “power” porridge. It gave me a satisfying start to the day so I felt grounded  and my Vata force balanced. It also provided me with the energy to negotiate rationally and amicably and to keep going until lunchtime.

Let me share the recipe for this delicious dish with you so you can also start your day on a healthy track!

Power Porridge (for 1 person)

2 dates (pitted)
5 almonds (peeled)
Handful of raisins
1 tbsp sunflower seeds
Pinch of cardamom powder
Dried oats
Water
Pinch salt

1. Soak the dates, almonds, raisins and seeds separately overnight in water.
2. In the morning remove the skins from the almonds.
3. Put the soaked ingredients into a blender with the soak water from the raisins and dates. Blend for 30 seconds.
   1. To make oat porridge:  Put 3 tablespoons of dried oats per person in a saucepan.
   2. Add at least double the quantity of water and a pinch of salt.
   3. Bring to the boil and cook on a low flame for 5-10 minutes or until the mixture thickens.
4. Serve the porridge with the blended fruit and nut/seed mix and cardamom powder.
5. The porridge may also be served on its own with maple syrup.

Enjoy!

So what did you think of the recipe? Did it help you have a satisfying start to your day? Feel free to share your comments below.

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

Having a good night’s sleep is not only important to increase your energy but also to

1. boost your immune system

2. keep the mind and body young

3. avoid chronic diseases, such as diabetes

4. keep in shape

5. to feel more at ease and satisfied with your life

But what can you do if you have problems getting a good night’s sleep?

The key to getting quality sleep lies in having good digestion. However, digesting the food you eat well is just one part. It’s also important to “digest” all the experiences you’ve savoured throughout the day. Here are some of my top nutritional tips to help you and your family get that good night’s sleep in the coming months.

1. Avoid having drinks containing caffeine – coffee, tea, coca cola – before going to bed because they are stimulants. Your body may take, for example, up to 7 hours to digest the caffeine in a cup of coffee. Observe the effect such drinks have on your body, even if you have them late afternoon.

2. Drink little alcohol (if you drink any) and drink it earlier on in the evening. It can put you to sleep but also affects the quality and quantity of your sleep.

3. Eat satisfying meals which are rich in protein but light in the evening at least 3-4 hours before going to bed. Most of my new clients who regularly eat heavy meals in the evening tell me that they feel tired when they get up in the morning. If you’re not sure what to prepare, enjoy a “taste” of my book “Plans for Dinner?”

4. Go to bed about the same time every evening, preferably before 11pm.

5. Observe your breathes for a few minutes before going to bed. Give thanks for each experience you’ve had that day, happy and not-so-happy moments. When you’re lying down comfortably, continue to observe your breathe and slow it down.

(c) 2008 Janet Gomez

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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

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 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