Get your Chaas In Order

Masala chaas is a staple Indian spiced buttermilk/yogurt drink which is refreshing, delicious, and healthy. Made with yogurt, spices, and herbs, it takes only 5 minutes to make and can be served after lunch, dinner, or any time of the day as a small meal.

Chaas is categorized as a sattvic food in Ayurveda, that is balancing (and good) for most people. You can enjoy with your meal or make it your own small meal if you’re hungry in the middle of the day (i.e., in Ayurveda we count any food ingested as a meal that’s why I’m not calling it a snack). I’ve known about this ‘savory lassi’ for years but frankly I never had a great one till I was in India, and I also realized how vastly different home cook meals and recipes are. In conclusion, experiment till you arrive to your chaas. Another thing, buttermilk and yogurt despite their similarities are different (LOL) so for disclaimer, I enjoy the yogurt version of this beverage and that’s what I’m calling a chaas but I suppose the proportions using buttermilk would be different. All that to say, please treat the recipe I’m presenting here as a basic formula or a departure for your own. It’s the same principle behind a Bloody Mary or a good soup!

Even though Chaas is a simple everyday drink for many, per Ayurveda it has numerous health benefits:

• Reduces Acidity

• Fights Constipation

• Cooling Effect

• Helps in detoxification

• High in Vitamins and Nutrients

• Prevents Dehydration

• Reduces blood pressure

How to make Masala Chaas

1. To a large blender add 1.5 cups of cold plain yogurt, 1/2 teaspoon of roasted ground cumin, 1 tablespoon of chopped mint leaves or coriander leaves (cilantro), and ½ teaspoon of black salt (or regular salt, as needed).

For a spicy version of masala chaas recipe, add ½ teaspoon of fresh grated ginger and ½ teaspoon of chopped green chillies OR ¼ teaspoon of red pepper flakes.

2. Next add 1 cup of cold or room temperature water. For a colder spiced Chaas, I suppose you can add a few ice cubes. But I cannot stand ice cubes and can’t honestly say that would be a good idea.

3. Blend for 2 to 3 minutes, until the ingredients are combined and '“the curd has been whisked well.” I don’t get much foam with this recipe but you could see that and I’ve seen the foam on some version of Chaas I had, which use more water or perhaps buttermilk vs yogurt. I suppose it’s a taste thing, but I don’t like foam either so I would just spoon it out before drinking.

Raju, the chef whose chaas I felt in love with, would garnish his chaas with thinly sliced onions and a pinch of powdered red pepper. Hmmm so good. I’ve tried with success adding 1/2 teaspoon of fire vinegar and/or garnishing with sumac. Again do your thing and don’t let anyone shame your chaas!

3 Turmeric Studies That Will 'Root' You

In the world of culinary and medicinal spices, there are few that shine as brightly as turmeric!  Known for its vibrant golden-orange color (that will get on everything, but it will come off, I promise) and its unique earthy/bitter taste, it's used to add color and flavor to all different types of cuisine, but it also has numerous ways in which it supports many aspects of your physical health.  Here are some turmeric (curcuma longa) studies that may explain why in Ayurveda turmeric is a staple herb.  

According to these studies, the major constituents naturally found in turmeric root are the golden-colored phenolic compounds called curcuminoids—namely curcumin, bisdemethoxycurcumin, and demethoxycurcumin.  These curcuminoids give turmeric root its golden color and contribute to its ability to support overall health and well-being.

While the research on turmeric is extensive and ongoing, I’ve picked out 3 interesting studies that illustrate the diverse applications of this potent wonder-herb. 

1- Turmeric Helps Digestion

Per a study published in the National Library of Medicine - LINK HERE-  The University of California in Davis conducted a double-blind, randomized, placebo-controlled study in which 30 healthy adult subjects were given either turmeric tablets, curcumin tablets, or a placebo tablet and instructed to take 6000 mg per day over the course of eight weeks.

Over this time period, “changes in the gut microbiota were determined using 16S rDNA sequencing of stool samples. Though the results were highly personalized, the turmeric group showed an increase in healthy gut bacterial species in comparison to the placebo group and the curcumin group showed the most significant improvement with a 69% in detected species.”

2- Turmeric Helps with Inflammation

In a 2021 study, researchers gathered a group of healthy adult participants between the ages of 50–69 in an attempt to study the effects of turmeric extract —which contains anti-inflammatory turmeronols—on the body’s natural inflammatory response.  This study is also published by the National Library of Medicine- LINK HERE.

Over the course of twelve weeks, one group received turmeric extract and another group received a placebo. At the end of this time, the serum inflammatory markers of each individual were measured in order to detect changes in the inflammatory response. Each participant also completed surveys pertaining to their mood and overall health. 

Results showed that curcumin extract may indeed support a healthy inflammatory response, and in addition also support improved mental health.

3- Turmeric Helps Joints + Movement

One randomized, double-blind, placebo-controlled trial LINK HERE was created to study the effects of turmeric on joint comfort and mobility, focusing specifically on the knee joints. To this end, 96 participants received either a capsule with 150 mg of curcuminoids or a placebo capsule once daily for 90 days.

At the end of this three-month period, changes were assessed according to a pain score on a  visual analogue scale, along with an 80 meter fast-paced walking test. The results showed a significant drop in the average levels of knee discomfort and improved times for the walking test in the participants who were given curcuminoids.

With so many positive attriburtes on so many different aspects of well-being, turmeric seems to be proving what Ayurveda has known for 5,000 years—that this bright golden herb is a powerful tool for promoting optimal health, longevity, and quality of life. 

Glow on

3 Ayurvedic Tips to Boost Your Immune System

With spring around the corner, and the wild temperature swings, there’s no better time to give your immune system a little extra LOVE.

As a Yoga Health Coach™, I want to share 3 simple Ayurvedic tips to support your immune health so that it can support you in keeping you vibrant and well.
For 5,000 years Ayurveda has been teaching us to utilize the laws of nature, in all its forms, to create a unique map to find your most ideal state of health, which in my book, is what immune health is all about. 

These are three tips from an Ayurveda perspective to boost your immune system:

1- Strengthen your Digestive System.

Per  Ayurveda, a strong digestive “fire” is the key to year-round health.  AND the first thing is to strengthen your digestion by eating meals at regular times and choosing foods that are easy to digest.   How do you know you’re digesting well? For me, it’s pretty simple. I just feel good: no discomfort, no gas, no, bloating, no tiredness, and no heavy mind.   I feel light, comfortable, and at ease.  

Ways to strengthen your digestion? Here are my two go-to:

Be sure to include immune-boosting foods in your diet. You can think of foods that boost the immune system in two ways—foods that are easy to digest and foods that offer support. Foods that are easy to digest are  kitchari, a traditional Indian dish made of rice, mung dal, and spices. It is so easy to digest that it is often given to the elderly, to those who are ill, and even to babies.  Other similarly easy to digest foods are soups, stews, and broths.  

Foods that offer support include things that are rich in vitamins and minerals, such as turmeric, ginger, echinacea, and vegetables & fruits.

Be sure to avoid foods that are cold, oily, and heavy. This includes things like cheese, ice cream, yogurt, potato chips, and fried foods.  Yep, I said it and you read it.  

2- Get Good Quality Sleep

If I’m not getting enough sleep, I immediately notice a snowball effect of feeling more and more tired and run-down- think hangover without the fun memories.  There are tons of books and articles about it, but in summary you’ll get good quality sleep by going to bed and rising at the same time daily, aiming for eight hours of quality sleep per night.  A little side note- you can’t force good sleep, you can only invite it.

3. Have a Daily Supportive Routine

Having a supportive daily routine is way more important than you’d think.

Remember last time you went on a trip?  Remember you end up needing as many days to recover?  Well, it’s not always just because the airplane was dirty. It’s because your body is totally confused from being stressed out, from staying  up too late, waking up too early and eating weird foods.   Creating stability through healthy ]habits will make all the difference and keep your body from being out of balance.   Ayurvedic habits to include in a daily routine are things like scraping your tongue, oil swishing, daily self-massage with oil and so on.

If you can nail these 3 basics, you're likely to experience a huge difference in how you feel.   

Lastly, I want to remind you to give yourself permission to slow down, nourish, and take care of yourself.  This is one of the most powerful ways to avoid depletion and support both mental and physical health.

Find your best sleep

Do you suffer from irregular sleep? Trouble falling asleep? Wake up in the middle of night? Sleeping more than your cat? All these can be equally problematic.

Let’s be honest, imbalance in your sleep pattern is annoying, debilitating and even unhealthy. Troubleshooting your sleep pattern can seem just as annoying and impossible, BUT with the right guide and tools you can find and return balance to your sleep.

Ayurveda, the science of living, offers simple and practical tools to balancing sleep cycles. Here is my interpretation and take on the ayurvedic approach to sleeping well.

If you are reading this, you know that a balanced sleep cycle (i.e., ~8 hrs of sleep at night) plays a crucial role in your help and well-being. Even thought western science knows this very well, the benefits themselves may be subtle in nature and so difficult to assess. However, every science approach agrees on the possible risks of insufficient sleep:

• Impaired judgment.

• Negatively affected moods and emotions.

• Increased risk of accidents.

• Impaired cognitive ability.

• Decreased libido.

• Increased incidence of feeling depressed (by five times that of the normal population).

• Accelerated aging in the skin.

• Difficulty losing weight.

• Increased odds of developing a more serious health problem or death.

Now that I have your attention, per Ayurveda, each individual may have specific reason for an “imbalance” in her/his sleep and it is important to honor whatever works best for you. Ultimately, you need to feel comfortable in the steps you take to create a sleep environment for yourself. Regardless of your specific needs (your constitution in Ayurveda terms), consider adopting as many of these supportive habits as possible:

Eliminate screen time in the evening.

Screen time of any kind is incredibly disruptive to the biological rhythms that support sleep. If you’re serious about improving sleep, it is best to limit or eliminate screen time from the hours immediately before you sleep—ideally from dinner onward. I’ve opted to delete all distracting apps from my phone at night and if possible move the phone out of the bedroom!

Eliminate stimulants.

In much the same way, stimulants such as caffeine, nicotine, and alcohol tend to disrupt physiological cycles essential to sound sleep.  When struggling with insufficient sleep, it’s best to eliminate them as much as possible from your lifestyle, and in some cases a complete detox may be necessary.

Eat a wholesome dinner early in the evening.

A heavy dinner can interfere with our ability to sleep. I know this goes against current social habits, but this a BIG game changer. The best evening meals are healthy, nourishing, easily digestible, and are eaten at least three hours prior to retiring to bed. Think soup and/or salad.

I sincerely hope that I can continue to support you in finding your way to sound sleep and vibrant health. Just let me know how to support your wellness.

Why Scraping Your Tongue

Tongue scraping is as basic as toothbrushing in Ayurveda. It’s a MUST, really. Tongue scrapping was my introduction to Ayurveda’s daily routines over twelve years ago and it has changed my health as it has become a cornerstone of my morning rituals.

Why the emphasis? To start, in western science, dentists point to post-nasal drip as the cause of bad breath. The post-nasal drip coats the back of the tongue with mucus that is rich in dying, bad bacteria, resulting in volatile sulfur compounds that create bad breath. The white coating on the tongues is what in Ayurveda we call ama (or toxins). Any toxin that has that sticky and heavy quality, causing dysfunction in the body, is ama.

In Ayurveda, our tongue represents our entire gastrointestinal tract and what is going on there. As the body processes the ama and puts it back into the gastrointestinal tract for elimination, it also spits ama out onto the tongue. So scraping the tongue daily is like cleaning the lint from your dryer before you use it.

So for sure with tongue scraping you’ll be eliminating a big cause of bad breath. But bad breath is only one benefit of scraping your tongue. Doing so will support your entire body by helping maintain a healthy bacterial environment in the mouth and by stimulating the cleansing of the entire gastrointestinal tract.

It is also a great way to stay in touch with your health. By cleaning your tongue daily, you will quickly get into the habit of taking note of the coating on your tongue. You will notice a thicker coat after a heavy meal, sickness, or after eating a lot of dairy products the night before. Your tongue becomes a mirror to your digestive health.

If a tongue scraper is not right next to your toothbrush and floss and it is not already part of your daily routine, now is the time to start. You can get your at any health food store or good pharmacy.

Rejuvenating Drink (Almond Rose Oja Drink)

Ojas is the subtle essence of the vital tissues of your body.  LEARN MORE HERE. In Ayurveda, it’s said that ojas governs your immunity, energy, and vitality. Strong ojas means that you’ll have sustainable energy, strong immunity, a healthy glow, and a robust stamina.  If you find yourself lacking in any of these categories, you may have depleted or imbalanced ojas in your system.

This delicious, almond based drink is one way to increase healthy ojas in your body, restoring your energy and vigor.  It is great to drink first thing in the morning for breakfast to enhance vitality for the day ahead.  This drink is perfect in the rejuvenation phase after a cleanse, but can be taken 1 to 3 times a week otherwise.

There are various version of it out there in the Ayurveda stratosphere, this is my version.

INGREDIENTS

• 1.5 cups unsweeten almond milk (most recipes instruct doing this from scratch…soaking almonds, peeling them, etc., etc…it’s a lot of work, I noticed no difference in results)

• 2 medjool dates,  pitted and soaked

• 1/4 teaspoon turmeric powder

• 1/8 teaspoon cardamom

• 1 tablespoon rose petals (yes, organic, washed, rinsed)

• 3 saffron stigmas

• 1 teaspoon ghee (or coconut oil)

• 1 teaspoon honey

DIRECTIONS

1. Place the pitted dates in the 1.5 cups of almond milk that will be used for the recipe.  Soak for at least 30 minutes.  This will make the dates easier to blend.  Do not discard the date soaking milk as it will be added to the final recipe.

2. Make sure the soak milk is at room temperature (I place it in microwave for 20 seconds if I forgot to bring out of the fridge)

3. Place the almond milk and soaked dates into a blender. Add the turmeric, cardamom, rose petals, saffron, ghee/coconut oil, and honey.

4. Blend on high for up to 3 minutes making sure that a completely smooth texture has been reached.  

Due to the heavy and sweet nature of this drink however, it is recommended to only take this almond shake no more than 3 times weekly.  Enjoy.

Tip: This is a great recipe for taking after a cleanse, after illness, or anytime there is depletion to help regain energy and strength.  For these purposes, take this recipe 2 to 3 times a week for four weeks, or until the energy and vitality have returned.   

Could Ama be the source of your confusion?

CONFUSION = AMA

In Ayurveda, the traditional system of medicine of India that seeks to treat and integrate body, mind, and spirit , Ama is undigested food that gets stored as toxin in the body. Ama also has an emotional, mental and relational component as undigested emotions and impressions create confusion. Both Ayurveda and Yoga are trying to bring clarity in our lives, so both are trying to remove Ama from us, so it’s important to know about Ama and recognize it when it’s present.

My teacher and Ayurveda Practitioner, Cate Stillman, goes further describing Ama by saying that “Ama causes confusion both on the cellular level - creating a slimy coating around cell membranes that dulls the cell receptors and endocrine optimization. Ama also causes confusion - or dullness - on the mental level leading to complacency and lassitude.” Ewwww, so gross!

Signs of Ama (regardless of your Ayurvedic Constitution)

• Excess body weight (i.e., Kapha is not Ama!)

• Lethargic upon arising (i.e., if you’re human, you’re a morning person, stop telling yourself otherwise)

• Grumpy upon waking (i.e., mmmhmmm!)

• Unstable energy (i.e., stop blaming your sugar level swings)

• Bad breathe (i.e., you’ve smelled Ama in the subway, you know!)

• Lots of white coating on tongue

• Traveling body aches and joint pain (i.e., maladiesRus or Achaques Galore)

If you see any of these signs showing up in your life you must address them before they turn into a permanent illness; Ama is slow moving in and very slow moving out AND Ama’s toxicity is the cause of permanent conditions. The long term solution is to cultivate healthy habits and to consider a gentle cleansing program once/twice a year. Let me know if you are interested in learning the basics of Ayurveda, which habits will keep Ama away and do an Ayurvedic inspired detox.

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Spark Up Your Life (or is it time for a cleanse?)

No matter how much we work on staying at my optimal health, living in a big city and career obligations catch up with my body and mind.  That is what brought me to my first cleanse many years ago. I was feeling overwhelmed, overweight and overextended. As a yogi I can’t praise enough the practice of regular cleansing in the year to observe, pamper and thank my body.  

After studying and trying many ways to cleanse, this is what I know as a Yoga Health Coach, a good cleanse has to address both internal and external toxins. It has to deal with the toxins we eat, drink, breath and put on our bodies AND also with the internal toxicity created by the body as it performs its normal everyday functions.

I believe that cleansing isn’t about starving yourself or skipping meals.  Ayurveda offers a straightforward approach to detoxing and to me the most efficient and with long lasting results because Ayurveda encourages your body to do it’s thing.   

So how do you know if it’s time for you to try a cleanse?

YOU’RE FEELING SPENT, TIRED AND WANT MORE ENERGY

If you’re feeling lethargic and drained and don’t have the energy to live your daily life with vibrancy, your diet could be the culprit. A cleanse clears your system of any foods that are squashing your energy (the biggest culprits are usually sugar, dairy and caffeine) and gives your digestive system a reset.

YOU’RE CARRYING EXTRA WEIGHT, FEELING BLOATED OR PUFFY

If you want to lose weight in a way that nourishes your body and gets you on the right track for changing your habits for the long term, a cleanse can be a great place to start. By cutting out the foods that triggers weight gain and learning to find healthy replacements, you’ll be setting yourself up for sustainable weight loss.

YOU WANT TO CLEAN UP A SLUGGISH DIGESTION

If you often feel constipated, bloated, gassy, or have stomach aches and indigestion, it may be time to clean up your gut with a cleanse. A healthy digestion is one of the cornerstones of Ayurveda and an indication that you’re living optimally a cleanse can ignite your digestive fire.

YOU WANT CLEARER, GLOWING SKIN

Your skin is a mirror of the internal state of your body. If you’re having breakouts or other skin issues, it can be a sign that something on the inside isn’t right. Skin issues are often a result of inflammation in the body, so removing anti-inflammatory foods on a cleanse can result in your skin clearing up and having a healthy glow.

YOU’RE FEELING ADDICTED TO CERTAIN FOODS

We all know the feeling of being attached to foods – needing that coffee, glass of wine, cheese or chocolate. If you’re relying on certain things like caffeine and sugar to get through the day, a cleanse can help you reset, and begin to crave things that truly nourish you.

YOU WANT TO KICK-START A HEALTHIER LIFESTYLE AND NEW HABITS FOR THE LONG TERM

Sometimes, being disciplined for a short period of time can help you find the middle way. If you want to create a lifestyle that is healthy, but you don’t even know where to start, a cleanse might be a great option. You’ll learn new healthy ideas, and reset your days to be more health-supportive.

WHEN SHOULD YOU NOT DO A CLEANSE?

If you’re feeling weak and run down, or your body is underweight, cleansing may not be the best choice for you.

Kitchari your way into nourishment

Growing up in Panama, often enough my family will serve this soupy-mixture of beans and rice we call "guacho."  So when I was introduced via Ayurveda (Science of Longevity) to Kitchari, its texture was a homecoming to my senses and a blessing to my digestive system.  There are tons of Kitchari version available out there for Kitchari, but I've arrived at a version that works for me not only because it's easy to prepared but it has the consistency and flavors that I like.

Kitchari is basic to the Ayurvedic way of life, it's a balancing dish dating back thousands of years. Like many comfort foods, Kitchari is basically a one-pot dish, you make a big batch and eat several times.  The skillful use of spices and vegetables can produce balancing effects for your body and therein your mind and spirit.  Again, there many variations as there are reasons for each of them, I'm sharing my version.

INGREDIENTS

1/2 cup white Quinoa (you can substitute for basmati rice)
1 cup mung dal (split yellow) or red lentils (split)- peeled/split is important to save time.
6 cups (approx.) water
1/2 to 1 inch ginger root, chopped or grated (do not use ginger powder)
 Salt (1/4 tsp. or so, you can always add more later) 
2 tsp. ghee (you can substitute with coconut oil or olive oil)
1 tsp. coriander powder
1 tsp. cumin powder
1 tsp. turmeric powder

Because this makes a large pot from where I make several meals,  I don't mix vegetables in but as an option I add cooked vegetable later before eating the Kitchari, so that I can vary the flavors accordingly.   
 

Directions:

1- Wash quinoa and mung split beans (or red split lentils) and then soak overnight (at least 8 hours). Drain soak water and rinse thoroughly right before using.  Do not skip this step, it is supper important to prevent gas.

2- In a medium/largish non-stick saucepan warm the ghee. Add the ginger and sauté for one to two minutes. Add the rest of the spices mixing well till the whole kitchen smells gloriously.  Add quinoa and mung beans and sauté for another minute. Then add 6 cups of water and bring to a boil.

3- Once the kitchari has come to a boil reduce the heat to medium-low. Cover and cook until it is tender (approx. 30 minutes).    Remember this is the cooking time for peeled/split mung beans (or red lentils), if you are cooking whole beans do your research!

(Add more water if needed. Typically, kitchari is the consistency of a vegetable stew as opposed to a broth. A thinner consistency is preferable if your digestion is weak. You will notice that kitchari will thicken when it cools and you may need more water than you originally thought.)

You can garnish with fresh cilantro and add salt to taste (optional) if needed.  You can prepare your favorite vegetables and either mix in or top your kitchari with them before serving your meal.

Makes about 4 servings

Sweet Potato Wedges, the new fountain of youth?

Sweet potatoes are a great source of beta-carotene (their bright orange color is a dead giveaway). Your body converts beta-carotene to vitamin A, a nutrient that helps to continually generate new, healthy skin cells as per the National Library of Medicine.   I enjoy them in many forms, but there is something about cold weather and a hot ovens that makes this recipe one of my favorite.

Ingredients: 4 small sweet potatoes peeled and cut into wedges, 5 springs of fresh oregano, 1/4 tsp salt, 2 Tbsp olive oil, 2 Tbsp pumpkin seeds, 1 Tbsp lemon juice 

1. Heat oven to 450 F.  On a Baking sheet combine sweet potatoes, oregano, salt and half oil.
2. Roast for 40 minutes.  FLIPPING at 20 min (or they'll burn).
3. Roast pumpkin seeds in a large frying pan on your stove top, add lemon juice and reminding oil.  Medium Heat. Stir well till aromas tell you it's time.
4. Add the sweet potatoes wedges to your pan and toss well.

Enjoy!

Roasted Vegetables - Celebration of Earth

I have been cooking variations on this basic recipe for over twenty years.  And after all these years, I still get excited just thinking about it, which tells me it's a keeper.  I call it Celebration of Earth but you can call it Roasted Root Vegetables if you want, I guess.

I find it to be a perfect recipe for Autumn transition months like September and October when your body asks to be grounded.  This is so easy and delicious though that I keep using seasonal root vegetables all the way through Winter and Spring. Your gastrointestinal track will be very grateful with you too!

Pre-heat oven to 400 F.  Serves 10

4 small turnips, peeled, halves, sliced

4 medium parsnips, peeled, sliced

2 lbs of Brussels sprouts, brown ends cut off

2 medium sweet potatoes, peeled, quartered, sliced

2 medium red beets, peeled, quartered, sliced

1/2 cup of olive oil + 1/2 Table spoon of lemon juice + salt to taste

1 handful of fresh cilantro leaves, chopped

1- In a large bowl, combine vegetables, oils, salt and lemon juice.

2- Spread evenly onto two backing sheets (I cover min with parchment paper)

3- Roast till brown.  It takes about 45 to 50 minutes *stirring every 15 minutes or you'll end up with burn vegetables*

4- Let it cool and sprinkle with cilantro leaves.  I suppose you can transfer to a bowl for a nice presentation, but I bring the trays directly onto the table (oven to table style!)

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