J’ai beaucoup de clients qui me posent cette question, surtout si elles sont en phase ménopause. Souvent elles ont augmenté leur consommation des produits laitiers parce qu’on nous dit que c’est une bonne source de calcium et elles ont peur d’en manquer et de développer de l’ostéoporose.

En même temps elles ont lu que les produits laitiers provoquent des problèmes digestives, surtout si vous êtes intolérant au lactose, entre autres, les crampes abdominales, la diarrhée, le ballonnement et la fatigue anormale.

D’ailleurs, puisque la pasteurisation et l’homogénéisation créent des changements aux protéines du lait, il peut être alors plus long à digérer. En plus nous reconnaissons que beaucoup de produits laitiers actuellement commercialisés contiennent des hormones et des antibiotiques donnés aux animaux dans leur nourriture, qui par la suite nous ingérons.

Selon la nutrition ayurvédique, on reconnaît le lait pour être un aliment complet. Cependant à cause de la façon dans laquelle beaucoup de produits laitiers sont actuellement commercialisés il est important d’être prudent lorsque nous l’utilisons et aussi d’agir en fonction de notre dosha Ayurvédique – qui doit en equilibre. Utilisez toujours de préférence du lait cru.

Le lait peut vous soutenir un bon sommeil mais il faut le chauffer et aussi rajouter quelques épices, par exemple une pincée de muscade et du cardamome. Les épices réduisent les qualités refroidissant et lourde du lait, qui provoquent souvent les problèmes associés.

Pour ceux qui ne peuvent pas ou ne veulent pas manger de produits laitiers il y a des alternatives pour avoir du calcium.

• les légumes feuilles vertes foncées, le brocoli,
• Les graines de tournesol et de courges (par ex. en format pâte de la recette du livre « Recettes ayurvédiques faciles »
• les graines de sésame – excellent source de calcium et facilement digéré

C’est vous, finalement, qui décidez en fin de compte ce que vous mangez et comment vous vous nourrissez. Pour vous soutenir, donc à réussir votre objectif d’un équilibre même avec une vie trépidante à travers la nutrition ayurvédique, je vous offre ces mots : réfléchissez avant de consommer.

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.

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.

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.

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.

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.

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.

In the summer it’s much easier to eat healthy food. We tend to eat lighter meals especially more salads and fruits and it’s a good opportunity to add more wholefoods  to your diet since they are plentiful and in season.

So, let me share with you one of my favourite tips from her presentations to help you maintain balance and beauty this summer.

See red, yellow and green daily!

Read the rest of this article here

She explained that she had been a  vegetarian since she was a child and was careful to eat organic foods. However, recently her doctor had done some tests which revealed that she had many nutritional deficiencies. He had prescribed  a long list of supplements  but she was interested in coming to see me for advice about her diet and foods she could eat to avoid having to take supplements long-term.

I explained that nutritional deficiencies are not limited to vegetarians, it is more about how and what a person eats. Often a vegetarian is more careful about what they eat because they have been told that they could lack some vital nutrient. That’s why I ask all new clients to fill in a food sheet so we can be aware of what and how they eat from the first consultation.

One concern she had was about having a lack of  omega 3 in her diet because of not eating fish. Omega 3 is also found in a range of vegetables, beans, nuts, seeds, and fruits.  In fact research has shown that omega-3s are found in a more stable form in vegetables, fruits, and beans.^{1, 2} One good example is hemp seed and its associated oil. One tablespoon (15 ml) per day of hemp oil easily provides the daily requirements for essential fatty acids.

After answering her questions about how I work with private clients, I gave her my card so that she could sign up to receive my free e-course  “5 nutritional keys to vitality in your life“  and have an idea of my approach to nutrition prior to working with me.

1. Odeleye OE, Watson RR. Health implications of the n-3 fatty acids. Am J Clin Nutr 1991;53:177-8.
2. Kinsella JE. Reply to O Odeleye and R Watson. Am J Clin Nutr 1991;53:178.

In this video, British chef Jamie Oliver presents the issue of childhood obesity, particularly in America and urges us to all do something about it. The First Lady, Michelle Obama, recently  launched her “Let’s Move” campaign in February to raise awareness about childhood obesity.

According to Oliver, the current generation of children is set to live 10 years fewer than their parents because of obesity.

But what can each of us do to make a difference?  Taking the decision to eat fresh, local foods that are organic where possible is a first step. And sharing our knowledge of food and cooking with others or supporting those who do is another. Other ideas are offered in the video so please watch it and share your comments and ideas below.