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.

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 .

• chronic low agni
• getting severe pains on the left side of … stomach
• waking up at night with this sharp pain and also vomiting
• returning pain after fasting all day and eating fried food followed by a banana in the evening

The subscriber had also noted that the pains come when digestion did not work properly or when “I am eating too much late at night or perhaps bad food combinations.”

The Ayurveda nutrition suggestions I made were as follows.

• Include more fresh ginger in your diet to help to improve agni levels. It is also good for nausea.
• Avoid eating fried food in the evening. It is heavy on your digestive system especially if no other food has been eaten all day.
• Fruit should be eaten away from meals or before meals (see  post on this topic).
• Eat heavy foods or your largest meal between midday and 2pm when your digestive capacity is highest.

I also suggested that the subscriber consult with an Ayurvedic doctor in their area for an examination and specific information about their particular case.

Learn how simple holistic  strategies can improve your health. Visit http://keystovitality.nutrijyoti.com to get your free e-course  AND your free subscription to the Nutri-Jyoti News.

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.

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“.

Cinnamon is said to originate from the cinnamon tree, a small tree mainly grown in Sri Lanka. However, the dried bark of the cassia tree is native to South India. Cinnamon is one of the oldest spices because it is mentioned in the Egyptian scrolls, sanskrit texts and the Bible.

Ayurveda Advice

In Ayurveda it is good for Kapha and Vata because it is heating. Cinnamon has the sweet, pungent and astringent tastes. It helps to promote digestion and eases flatulence and indigestion. Useful for those of a weak constituion, it can be used with chamomile for stomach upsets.

Tip: Once bought store your cinnamon sticks in the dark in an air-tight jar. The taste of cinnamon powder is stronger but its flavour fades more quickly.

Recipe Time! – Spice Tea Muffins

2 handfuls dried fruit e.g. raisins, apricots, dates, figs (soaked – overnight if possible – and cut into pieces)
125 mls non-refine olive oil
125 grs unrefine cane sugar
200 mls Rooiboish tea
300 grs spelt/kamut flour
1/4 tsp cinnamon powder
1/4 tsp cardamom powder
1 tsp bicarbonate of soda

1.      Pre-heat the oven at Gas Mark 4 (350-375°F,180 – 190°C).
2.      Put individual paper muffin cases in a muffin tin.
3.      Put all the dry ingredients – flour, cinnamon, cardamom, bicarbonate of soda – (except the sugar) into one bowl and mix.
4.      Put the wet/moist ingredients – soaked dried fruit, oil, water,  – and the sugar into another bowl and mix.
5.      Pour the dry ingredients into the bowl containing the wet ingredients.
6.      Mix well. The mixture will fall easily from the spoon.
7.      Pour the mixture into the baking tin.
8.      Bake the muffins for about 20 minutes. You will be able to smell the muffins when they are ready.

What’s next?

1. Go shopping for the ingredients you don’t have – organic if possible.
2. Make and start enjoying the cake and share your experiences with us.

When consumed cumin has a heating effect in the body. It is pungent and bitter in taste and is suitable for easing stomach disorders, flatulence, colic and indigestion. It also stimulates the appetite, increases digestion and absorption and is a blood purifier.

Originally it came from the Mediterranean and its seeds are often confused with those of its relative caraway. The black cumin used in Indian or Caribbean cooking is smaller and stronger in flavour and grows wild in the Himalayas.

Uses in Ayurveda

In Ayurveda cumin is typically used in a simple dish called kitcharee (see “Spice up Your Life – II) that is part of a cleansing diet. Its energy is fine for all body types.

Tip: Buy cumin seeds whole because they have more flavour and keep for longer. When you need cumin powder you can dryroast ehm and grind them into powder.

Recipe Time! – Red lentil dahl (taken from “Recipes for Autumn” booklet)

150 gr red lentils
½ litre water
½ tsp turmeric
½ tsp cumin powder
Fresh ginger, cut into fine slices
Sesame oil
Salt to taste
freshly ground black pepper

Wash the lentils until the water is clear.

Put them in a pot with the water and turmeric.

Bring to the boil and leave boiling for 10 to 15 minutes.

After 15 minutes add the salt, fresh ginger and the spices and a generous quantity of sesame oil.

Cover and leave to simmer for approximately 10 more minutes.

What next?

1. Go shopping for lentils and cumin – organic if possible.
2. Start enjoying the dahl soup and share your experiences with us here.