The Fall Season is a time to nourish and fortify yourself physically and emotionally from the cooling changing elements outside.
Fall is a season of change and transition. The air is dry, leaves are crunchy and falling from the trees. The earth is contracting from the cold. Life is sinking back to its roots. It’s a time for simplicity but also a time of deficiencies, depletion, and unpredictability. We need to head indoors and look inward.
One vital principle in the health and healing sister science of yoga called Ayurveda is that opposites bring balance. With this in mind, Fall has distinct qualities: cold, rough, dry, and mobile/windy. We can reduce seasonal aggravations/disruptions in our bodies and minds with Fall’s opposing qualities of warmth, oiliness, stability/grounding, and loving relationships.
You may have noticed you’re feeling unsettled, scattered, sleepless, and, on top if it all, your appetite has increased, as has your cravings for starchy foods. As the cold winds blow, blood returns to the core and we get more hungry. This time of year our bodies are programmed to build a layer of insulating fat too. We are preparing for Winter. Don’t panic, this is the circle of life at play.
SO, WHAT TO DO to stay healthy this Fall...adjust your diet for the season, take steps to strengthen your digestion, and focus on finding a sound and sustainable routine.
AND, HOW TO DO IT…
Most importantly…establish a daily routine!
The nervous system is easily disrupted in the Fall. Avoid travel and change if you can. Seek out company, share a meal, or curl up with a good book.
But don’t binge watch alone, as this will invite anxiety and feelings of being unsettled. Set the tone for the day by rising early when the world outside is silent, still, and peaceful. Try to do the same things at the same time everyday (when you wake, eat, exercise, and go to bed). Avoid getting over-stimulated and choose nurturing activities. Don’t forget...bedtime by 10pm.
Add body massage of warm sesame or sunflower oil to calm your nervous system and ground your energy.
Body massage with oils will soften and protect the skin and improve immunity. Essential oils to consider adding to the base oil (sesame or sunflower): geranium, vetiver and citruses.
Eat warm cooked foods at regular mealtimes.
Cut back on raw vegetables and frozen foods. Choose warm stews and soups and foods high in protein. You want to keep the heat in (don’t want to sweat) by using spices that help digest the heavy Fall foods but don’t push heat to the body’s surface and out. They include salt, black pepper, turmeric, fennel, garlic, ginger, horseradish, rosemary, thyme, and sage. Choose foods from the Fall Harvest in the region, such as acorn squash, beets, cabbage, carrots, radishes, mushrooms, onions/scallions, potatoes, and zucchini. Fruits include apples and cranberries. And consider planning meals the night before.
Start dressing in warm layers to protect yourself from the temperature swings outside.
Also consider wearing autumn colors of red, orange, and yellow.
The Fall season ends at Thanksgiving surrounded by friends and family. So it is only appropriate to start desiring hot apple cider and sauce, warm soups, and letting loved ones (human, canine, feline or other loving critters) curl up in bed with us for warmth.
Let’s get ready for Winter and apply a few simple principles to avoid Free FALLin.
DARE daily! Here if you need anything...maggie
Gobble Gobble without Guilt
Before you ask grandma to pass the turkey for the third time...prepare yourself for a day of thanks and giving.
Most important! If you are going to indulge in food and drink, make it a guilt-free day. Enjoy what you put in your body. Be grateful for the bounty before you.
Avoid the holiday food coma and try some healthy tricks.
24 hours before a big day of indulging
* Get rest and eat light
* Fasting is not a good idea because you will overindulge the next day
* Avoid heavy foods (wheat, cheese, sugar, dairy)
30-60 minutes before you belly up to the table
* Drink a glass of room temperature water with a pinch of salt, lime and ginger. You want to be hydrated & jump start the digestion process.
* While snacking often confuses your body and fogs your mind, strategic nibbling before a grazing marathon will get you over the finish line.
** Popcorn sprinkled with coriander & cumin
** Kale chips
** Roasted sunflower seeds w/black pepper, coriander, cumin & salt
Eat, drink and be merry...
* Sip one glass of room-temperature water during the meal. Don’t keep refilling the glass so you don’t flood the engine of digestion.
* Eat easy to digest foods first.
* Drink alcohol (in moderation). I know...but give it a try.
** Wine during the cold winter months helps keep blood flowing.
** Avoid hard liquor. Add sours and bitters to help detox the liver. Mama loves a Moscow Mule with fresh ginger!
** Mix your cocktail with lemon or cranberry juice or seltzer water to dilute the alcohol content.
* Eat desserts close to the main meal. This cuts down on downing excess sweets and helps avoid upsetting the flow of digestion.
* Try not to eat after 8pm.
* Take a walk after eating. Bring the dog, leash the cat or bring a loved one.
The next day…
* Eat light and get back into your routine
* Ginger, carrot, celery & black pepper soup burns off stagnation in your gut and boosts your immune system
These times they are a changin...
The leaves are changing… The temperature is changing…The election has brought change…
Change means impermanence…transient. Change also means metamorphosis…refinement…development.
Your sleep may be interrupted or restless and your digestive fire may be sluggish.
So what can you do to strengthen and protect yourself during this season of change?
Eat seasonal foods such as root vegetables. Soups and stews are sublime. Avoid dry foods like popcorn
Watch your caffeine intake. Try herbal teas with coriander, cumin and fennel or clove or ginger
Commit to a routine for sleep and meals. Get predictable for the next few months
Sleep by 10pm or at least wind down and unplug by 10pm
Rise by 6am and avoid midday naps, they aren’t your friend in the end
Exercise to ground yourself. Standing poses, forward folds, sit in each pose longer and connect to your breath. (Extend your exhale and pause at the bottom of a breath)
And saving the best for last…self body massage with sesame oil. Lube up and drop in
In this season of movement and as the winds of change blow, DARE to put the pieces of a healthy and hopeful life together.
“Man in the Mirror” by Michael Jackson
I’m starting with the man in the mirror
I’m asking him to change his ways
And no message could have been any clearer
If you wanna make the world a better place
Take a look at yourself, and then make a change
What is a DOSHA & why should you care?
What is a DOSHA & why should you care?
Remember the five elements (space, air, fire, water, earth) we studied in grammar school? Understanding that the elements create patterns of energy inside our bodies as well as within our surroundings enables us to understand the three doshas - Vata, Pitta, Kapha. Each of us has a unique combination of the elements which form our unique blend of physical, mental, and emotional characteristics. Identifying your dosha make-up is the first step to finding out what you need to do to create greater balance in your body and life.
Do any of the characteristics below sound familiar? Take a few minutes to answer a few questions about your frame, skin type, appetitie, routine, temperament, stress response, and shopping style. If you havent dosed off yet and are curious about what your answers mean, contact me and we'll put the pieces together. If you did doze off or got distracted, all the more reason to schedule a consult today...
A sampling from the DARE Dosha Quiz
No answer is right or wrong!
I:
am enthusiastic/joyful.
find my skin is usually dry and flaky.
am a fast talker.
am competitive.
feel critical & intolerant.
get headaches.
am controlling & stubborn.
feel my skin feels hot and/or I break out easily.
love spicy food.
get rashes & hives.
am resistant to change.
learn fast but forget.
oversleep.
am a spectator and dont like to participate.
like to buy luxury items.
seek constant change.
feel sluggish/drowsy after meals.
have excess sweat/body odor.
have good stamina.
am a light sleeper/insomnia.
am restless/active.
am a hoarder.
am nurturing & loyal.
dont like to spend money.
have difficulty falling asleep.
am a quick learner.
feel worried and anxious.
find my digestion is irregular with gas & bloating.
find my digestion is slow.
Ayurveda (Ayur means Life, Veda means Knowledge) is India's 5,000-year-old system of natural healing medicine. As the "science of life," Ayurveda uses poses (asana), breath work (pranayama), meditation, diet, lifestyle, herbs, and aromatherapy to help create a daily routine of balance. According to Ayurveda, good health occurs when there is a state of balance between the mind, body & one's environment.
PITTA
TRAITS:
Decisive, Ambitious, Intelligent
NEEDS:
Calm, Cooling, to loosen your grip
VATA
TRAITS:
Active, Creative, Sensitive
NEEDS:
Grounding, Warmth, a comforting routine
KAPHA
TRAITS: Dependable, Contented, Empathetic
NEEDS:
Stimulation, Warmth, to uproot lethargy
Pop Pumpkin Seeds, Not Pills!
This little seed is so often forgotten or thrown away. Roast and make them your go-to snack this Fall.
Why pumpkin seeds?
… lowers inflammation
… good for blood flow
… reduces stress..anxiety..nervousness
A few well-chewed handfuls a day provide:
vitamin C…B complex…potassium…protein
amino acids & so much more
How To:
Place one cup of seeds and one teaspoon of ghee or olive oil in a bowl
and mix until all seeds are evenly coated. Then place the mixture on a baking tray
in a preheated oven at 400 degrees for 5-7 minutes (until light golden brown). You will smell
the delicious pumpkin aroma about now. Season for flavor & balance with salt, cumin,
ginger or try tumeric.
Short on time? find roasted pumpkin seeds in nearly all your local grocery stores. Lightly drizzle with olive oil or water and add seasonings.
The Eight Limbs of Yoga
Ashtanga means "eight limbs" (ashta=eight, anga=limb) in Sanskrit. Practitioners of yoga follow these eight guidelines to live a more meaningful and purposeful life. The goal in Yoga is not to perfect a pose but to get out of our own way so we can sit in meditation. The eight limbs are not a hierarchy but an evolution.
For students interested in deepening their practice, DARE Daily today yoga will guide you on a path of integrating these eight principles into your life.
1. Yama - BEHAVIOR “Do unto others as you would have them do unto you.” The first limb, yama is the Golden Rule of Yoga and focuses on our behavior and how we conduct ourselves. The five yamas are: Ahimsa: nonviolence Satya: truthfulness Asteya: nonstealing Brahmacharya: continence Aparigraha: noncovetousness
2. Niyama - SPIRIT, The second limb focuses on self-discipline and spiritual observances. Believe in God, the Universe, something bigger than yourself. Meditate and practice that belief regularly.
The five niyamas are:
- Saucha - cleanliness;
- Samtosa - contentment; Tapas - heat, spiritual austerities;
- Svadhyaya - study of the sacred
- scriptures and of one's self
- Isvara pranidhana - surrender to God
3. Asana - the postures practiced in yoga are the third limb. By practicing asana, we develop the habit of discipline and the ability to concentrate, both which are necessary for meditation.
4. Pranayama - Breath control and the connection between the breath, the mind, and the emotions makes up the fourth limb. The literal translation of pranayama is "life force extension." Yogis believe that pranayama rejuvenates the body and extends life.
5. Pratyahara - The fifth limb, means withdrawal or sensory transcendence. Here we make the conscious effort to draw our awareness away from the external world and focus our attention internally. The practice of pratyahara allows us to observe unhealthy habits and open our minds to other opportunities.
6. Dharana - As each stage prepares us for the next, the practice of pratyahara creates the setting for dharana, or concentration. In the practice of concentration, which precedes meditation, we learn how to slow down the thinking process by concentrating on a single mental object. In pratyahara we become self-observant; now, in dharana, we focus our attention on a single point. Extended periods of concentration naturally lead to meditation.
7. Dhyana - Meditation or contemplation, the seventh stage of ashtanga, is the uninterrupted flow of concentration. Although concentration (dharana) and meditation (dhyana) may appear to be one and the same, a fine line of distinction exists between these two stages. Where dharana practices one-pointed attention, dhyana is ultimately a state of being keenly aware without focus.
8. Samadhi - At this stage, the meditator merges with his or her point of focus and transcends the Self altogether. The meditator comes to realize a profound connection to the Divine, an interconnectedness with all living things. With this realization comes the "peace that passeth all understanding"; the experience of bliss and being at one with the Universe.
These first four stages concentrate on refining our personalities, gaining mastery over the body, and developing an energetic awareness of ourselves - all of which prepares us for the second half of this journey which deals with the senses, the mind, and attaining a higher state of consciousness.
Support for Sound Sleep
No matter the time of year, establishing a daily routine is vital to sound sleep.
Check out the check list below and fold in some or all of the actions into your daily routine to assure you a good night's sleep.
During the Day
- Establish a daily routine and stick to it
- Focus on sweet, bitter, astringent foods
- Vigorous exercise only during Kapha time of day (6:00 – 10:00 am)
- Biggest meal at Noon
At Night
- Early evening meditation (10-15 mins)
- Dinner 2-3 hours before bedtime
- Pranayama – Bhramari
- Chandra namaskar
- Legs up the wall
- Take a hot bath
- Massage the feet and scalp with warm oil (leave on over night)
- Karna purana (ear oiling)
- Keep the bedroom on the cool side, dim, and dark
- Journal to clear your mind of daily dilemmas and emotions
- Shut down all stimulation 1 hr before bed
- No reading or electronic devices in bed
- Go to bed when ready to surrender to sleep (don't want to equate the bedroom with stress and dis-ease)
- Unable to sleep: get up and make a to-do list to clear what is on your mind. Then get back between the sheets (no T.V. or devices)
Schedule a Daily Dynamic consult.
I would love to work with you on ensuring you get the good night sleep you need and deserve.
Night, Night...sleep tight!
Travel Tricks
Jet lag, insomnia, and irregularity oh my…Anxiety, poor digestion, and foggy brain oh my…
Staying grounded and balanced when traveling can be challenging.
Your daily routine is thrown off and if you fly across time zones, you are aggravating the vata dosha (energy of movement).
Tricks when traveling
Stay hydrated: Drink more water than usual and avoid caffeine, alcohol, and soda. They are dehydrating and can get you out of balance.
Adopt local time: Immediately and resist naps the first day or two.
Get out in the sun: Sunlight decreases jet lag. Get out and let your skin soak up the sun for 20 mins when you arrive at your destination.
Eat grounding foods: warm & moist with extra oil. Foods such as fish, chicken, avocados, lentils, cooked apples, garlic, steamed veggies, soups, & quinoa.
Nighttime massage: warm oil on the scalp and body and a warm bath before bed.
Drink warm almond milk: with a pinch of cardamon & saffron (or just a pinch of nutmeg). If you drink cow’s milk, equal parts warm almond and cow’s milk with the spices does the trick too.
Triphala (or Milk Thistle): wards off constipation and helps reduce jet lag. 1/2 teaspoon steeped in a cup of boiling water (or one capsule of MT). Steep until cools for drinking. You may not like the taste. Give it time and it will taste less unpleasant.
If traveling by plane
Take 2 ginger capsules an hour before your flight. (promotes blood circulation & reduces inflammation, sore muscles, upset stomach, poor digestion)
Pass on the crackers and peanuts offered on the plane. They are dehydrating and hard to digest.
Drink 1 cup of water every 1-2 hours during flight. Avoid caffeine. A glass of wine on a long flight cant hurt...
To avoid contraindications with existing medications, always check with your healthcare provider when adopting new strategies.
Abhyanga Massage
Abhyanga
The art of self oil-massage is used to balance your constitution, stimulate circulation, keep impurities from accumulating in the body, bring luster to the skin, and improve flexibility. The act of Abhyanga also gives one a sense of stability and comfort. It can relax, recharge, and rejuvenate you. This form of massage is used to maintain and preserve good health as well as for curative purposes.
Like the Tin Man in The Wizard of Oz, the ancient texts on Ayurveda* dictate that the human body gets stronger and resistant to wear and tear by the application of oil. "Sneha" means both "oil" and "love" in Sanskrit. So, DARE to be whole and healthy through Abhyanga.
Use a circular motion to massage the knees and ankles. Add more oil and work your hands up-and-down along the the long bones of your legs. Use both hands to massage each leg vigorously -- remembering to do the front and back.
Like dessert, we've saved the best for last. Our feet. As a thank you for carrying us every step of our long and full life, give your feet the time and respect they deserve. Use the ball of your hand to massage the top and bottom of each foot with firm and quick pressure. Spend some time on each toe, the webbing between the toes, and apply firm pressure to each toenail.
Keep in mind—
Some massage is better than no massage at all. It can be difficult to find 30 minutes a day for a complete oil massage. At a minimum, try to work a full Abhyanga self-treatment into your schedule one day a week. The other days of the week, a few precious minutes of oil massage goes a long way to fortify you for what will come your way throughout the day.
It is best if the oils remain on your skin for 15-20 minutes after the massage. Wrap up in a towel or robe, put on cotton socks, and read the paper or have your morning coffee/tea before you shower. This will be a gentle way to start your day of multi-tasking. When you do shower, use a mild soap so as not to strip your body of the nourishing treatment you just applied.
Dont do Abhyanga during a menstrual cycle, while pregnant, when acutely ill with a fever & chills, if you have broken bones, a swollen or painful skin condition or over bruises and open cuts.
Worried about staining your clothes, sheets or towels?
For minor oil residue on clothes and towels, add a little Dawn detergent to your regular wash cycle to remove any excess oil. It works!
* Ayurveda (Ayur means Life, Veda means Knowledge) is India's 5,000-year-old system of natural healing medicine. As the "science of life," Ayurveda uses poses (asana), breath work (pranayama), meditation, diet, lifestyle, and aromatherapy to help create a daily routine of balance.
What to do before, during, & after massage
Remove your clothes & sit on a sheet solely for Abhyanga.
Warm 1/4 - 1/2 cup (2oz. - 4oz.) of specially-blended oil to fit your needs. Don't be shy with the oil. We’ve got more.
Apply the slightly warmed oil all over your body (like a priming coat of paint).
Start the massage & add small amounts of oil as needed.
Massage the body for 5-20 minutes. Be patient and present.
Massage with the ball and palm of your hand (not with your fingers). Use circular strokes over joints and up-and-down strokes over long bones. Always direct your strokes to the heart. Use enough pressure so that some heat is generated. Do not massage as vigorously over the heart and abdomen. Start at the top of the head and work your way down the body to the feet.
Find a calm, steady rhythm of stroking during the massage. First, massaging the head, using vigorous front-to-back and up-and-down strokes. Next massage the face and ears by kneading between the thumb and index finger. Move the massage along the neck and throat areas using up-and down strokes.
Massage the fronts and backs of shoulders, arms and hands using circular motion over the shoulders; long strokes across the arms and fingers. Apply firm pressure to each fingertip.
Massage the chest in a gentle, circular clockwise direction. As you move down toward the abdomen, follow in the same circular clockwise motion. Massage as much of the spine, back and ribs as you can comfortably reach. Massage the buttocks using a combination of circular and straight strokes.
Hail to Hydration
We know that proper hydration is essential to life, and proper digestion only exists with adequate hydration.
But how much do we need and when is enough, enough? There are general guidelines for water intake but like everything in Ayurveda, an individualized approach is best.
Signs of dehydration: dry eyes, itchy skin, dry or sticky mouth, little or no sweat, constipation or hard pellet stools, low urine output or concentrated dark yellow urine, heartburn, noticeably sunken fontanel of an infant (soft spot on the top of the head).
An easy routine to prevent dehydration is to drink a glass of water when you wake up, a 1/2 hour before each meal, and again before you go to bed. Drinking too much during and right after a meal dilutes the fires of digestion. And don’t forget that soups, broths, fruit juices, smoothies, and herbal teas are nourishing and hydrating.
Warm water is nature's most powerful home remedy for digestive upset and slow downs. Sipping warm water stimulates good digestion and circulation as well as moves toxins and cleanses the bowels. It also encourages sweating which in turn cleanses the lymphatic system.
A warm glass of water even is the trick for hiccups!
Drinking cold water (water with ice) cuts off blood supply to the digestive tract, particularly when you are eating a meal. Don’t extinguish the fire of digestion!
Stress and cold temperatures cause the blood vessels to constrict. This in turn causes blood pressure to riseand because the kidneys help regulate blood pressure, they release water from blood circulation into the urine to compensate for the increase in blood pressure. Taking steps to de-stress your life and wearing appropriate clothing in the cold can help prevent dehydration.
Adding lemon, lime, salt* or ginger to water ensures your electrolytes are in balance. Adding lemon can help "get the trains moving on time" through your digestive tract while ginger aids in overall good digestion, and lime is cooling to the system.
*sea salt is a better option than table salt. It has trace minerals needed for a good balance of electrolytes.
How much water should you drink?
Like so many things in Ayurveda, it depends on the individual.
As a rule:
Kaphas may benefit from 4-6 glasses a day and adding diuretics such as parsley and celery or similar herbs.
Pittas benefit from 6-8 glasses of water a day and make sure to fortify it with electrolytes.
Vatas should drink 8-10 glasses of water a day and would benefit from a wedge of lime & a pinch of salt in warm water to help retain fluids