AYURVEDA
Also known as the Vedic art of cooking, a creative program to improve your health. By following this intuitive science of life, you can keep your balance and avoid the Jojo-effect after our detox program.
Ancient Ayurvedic sages believe that food nourishes our mind, body, and spirit, and it can also heal us. Always bring great love and respect to every stage of food preparation and cook each meal with all your heart.
Ayurveda, originally from India, is also called the mother of all healing. Homoeopathy (remedies using homeopathic methods) and polarity therapy (inspiring positive changes right for you) is based on Ayurveda.
The strategy of Ayurveda is based on your constitution and inner balance. Inner balance is the natural order, disorder is an imbalance. There is a constant interaction between both, to re-establish balance, one must understand the nature and structure of imbalance.
Diet, food choices, physical and emotional stresses, the weather, the seasons, trauma, family, relationships, career, are all factors that can influence our balance.
Ayurvedic philosophy believes that the entire cosmos is an interplay of Air, Space, Fire, Earth, and Water; also known as the 5 elements.
Vata, Pitta, and Kapha manifest as patterns, as a permutation of these 5 elements—space, air, fire, water, and earth.
Vata is the energy of movement (space & air). When in balance it promotes creativity and flexibility. When out of balance it produces fear and anxiety.
Pitta is the energy of digestion (fire & water). When in balance it promotes understanding and intelligence. Out of balance it generates anger, hatred and jealousy.
Kapha is the energy that forms the body’s structure (earth & water). When in balance it expresses love, forgiveness and calmness. When out of balance, it generates attachment, envy and greed.
Thanks to diet and lifestyle choices, we can balance our mind, body and our consciousness.
AYURVEDA QUIZ
Take the dosha quiz on Banyan Botanicals, and read what constitution you have
https://www.banyanbotanicals.com/info/dosha-quiz/
I take it at the beginning of every season and follow their guidelines, often accurate and spot on.
VATA
Vata-dominated people are often blessed with a quick mind, creativity, and flexibility; understanding concepts quickly, but then forgetting about them just as fast. Easily fatigued, often alert, restless, and super active. Often unstable, and not grounded. They tend to have little, to no patience. They earn money quickly and spend it just as fast.
Their appetite varies, often attracted to astringent foods (salad, raw vegetables), yet their constitution balances with warm, cooked foods combined with sweet, sour and salty tastes.
Vata-dominated people often have slow bowel movements and tend to be constipated, with small, hard, and dry faeces; and little urine.
Vata increases with age, shown through drying, and wrinkling of the skin. More susceptible diseases for Vata-dominated people involve mental confusion, nerve disorder, aching joints, dry skin and hair, flatulence, arthritis, pneumonia and emphysema. Vata resides in the thighs, joints, skin, brain, ears and colon.
Vata-dominated people have a hard time staying grounded, like the wind. For Vata to be lowered and controlled, a routine is essential. Going to bed early is advised, as Vata-dominated people need more rest than other types.
They should aim to eat heavy, warm, slightly oily foods, use a humidifier and do a daily oily massage before their bath or shower.
An imbalance is created by excess stimulation, travelling, noise, drugs, alcohol, sugar, cold liquids and a cold climate.
VATA CHEAT SHEET
Get plenty of rest, warm foods & spices, avoid a cold climate, avoid cold foods and drinks, keep calm and warm.
VATA BALANCING FOODS
Balancing foods for Vata-dominated people are warm, cooked, comfort foods, like pasta, risotto, apple pie (no ice cream), oatmeal, pureed soups, cooked fruit, and rice pudding; choose sweet, sour and salty flavours. Salty foods are especially helpful to balance Vata, but make sure you don’t eat too salty. To get an energy boost, you can eat ripe fruits between meals (avoid unripe fruits). Avoid microwaved food.
VATA BALANCING RECIPES
VEGETABLE CURRY
Makes 2 servings
INGREDIENTS
• 2 cups of desired vegetables, peeled and chopped (like cucumber, cauliflower, broccoli, radish, potatoes and carrots)
• 2 cm curcuma, peeled and chopped
• 2 cm ginger, peeled and chopped
• 1 onion, peeled and chopped
• 2 garlic cloves, peeled and chopped
• Handful of fresh curry leaves
• 2-3 tbsp curry spice blend, mild or spicy
• 1 liter of water
• 1 cup coconut milk
• Salt, to taste
• 1 cup cooked rice, to serve
• 1/2 cup of quinoa, to serve (rinse and soak overnight, or for a minimum of 2 hours)
• 1 tbsp of mango chutney (or other type)
DIRECTIONS
1. Add veggies, curcuma, ginger, onion, garlic, curry leaves and curry powder to a pot. Cover with water, bring to a boil, then reduce the temperature to a simmer for 5-10 more minutes.
2. Add coconut milk, and stir, add salt, to taste, and simmer for 10 more minutes.
3. Serve with rice and chutney.
CHUTNEY
Makes 1 cup
INGREDIENTS
• 1 cup fruits (pineapple, passion fruit, and dragonfruit), peeled and finely chopped
• 1/4 cup sugar
• 1 onion, peeled and finely chopped
• 1 tsp chili flakes
• 1 tbsp vinegar
• 1 tsp garam masala
DIRECTIONS
1. Simmer all ingredients together for at least 1 hour, or until the mixture resembles a chunky jam.
OATMEAL
Makes 1 serving
INGREDIENTS
• 1 cup of instant oats
• 1 cup of warm water
• Fruits, chopped (see preferred list on page 244)
• Cinnamon and honey, to taste
• 1 tbsp slivered almonds
DIRECTIONS
1. Pour oatmeal into a bowl, cover with boiling water to create a smooth mash.
2. Add fruits.
3. Finish with almonds, cinnamon and honey
DAHL
INGREDIENTS
• 1 onion, peeled and diced
• 2 garlic cloves, peeled and diced
• 1 tsp olive oil
• 2 cups lentils, soaked and rinsed
• 1/2 cup quinoa
• Handful of fresh curry leaves
• 1-2 tbsp curry spice blend, mild or spicy
• 1 tsp salt
• 1 cup coconut milk
• Handful of parsley, chopped
• 1 tbsp of mango chutney (or other type)
See page 218 for chutney recipe
DIRECTIONS
1. Saute onion and garlic in a pot with the oil until fragrant.
2. Add the lentils to the pot and cover with water, add quinoa, curry leaves, curry powder, and salt. Bring to a simmer over medium heat.
3. When water is evaporated, add coconut milk, stir, and bring to a boil.
4. Adjust seasoning, serve with chutney and parsley on top.
DRINKS
1.5 liters (51 oz) of water every day, if difficult, try any of these teas:
GINGER-LEMON TEA
Freshly grated ginger and pepper, with honey and
lime. For a vitamin kick!
ROSEMARY-GINGER
Lemongrass, rosemary,
ginger and honey.
Revitalizes the body!
MASALA CHAI
Black tea, a little coconut milk, ginger, cloves, fennel seed, cardamom and cinnamon. Spicy & tasty!
CORIANDER
Coriander seeds with cooking water. Refreshing & healthy!
VATA BALANCING TEA
Makes 1 cup
When there is an imbalance in vata, usually it comes with low digestion and bloating. Tea time becomes cleansing and recharging, thanks to the simplicity and sattvic qualities of the tea.
INGREDIENTS
• 1 cup boiling water
• Juice of 1/2 a lemon
• 1 cm cinnamon stick
• 1/2 tsp fennel seeds
• 1/2 tsp cumin seeds
• 1/2 tsp coriander seeds
• 1/2 tsp ground cardamom
DIRECTIONS
1. Bring water to a boil with lemon and spices.
2. Turn off the fire, and let everything steep for 10 minutes, it will add flavour to the tea.
3. Enjoy sipping it throughout the day, you can even put it in the fridge and enjoy it as an iced tea.
4. This tea is good for all doshas (tridoshic), it aids digestion.
OTHER HERBAL BLENDS
1. Equal parts of cardamom, and ginger powder.
2. Equal parts of peppermint, and rose petals.
3. Equal parts of rosemary, and lemon (you can dry the lemon in the sun).
4. Equal parts of nettle and fennel.
I have a stainless steel water bottle, where I add a spoon of a certain herbal blend. I keep a couple of them in glass jars. I usually add boiling water, and then close it off. I use the tea for two to three days in the same water bottle. Then I rinse it with boiling water and vinegar, to disinfect it, before I change the tea blend.
Stainless steel water bottle
https://www.amazon.com/dp/B08PZMJJ5D?tag=askjuliespark-20
PITTA
Pitta-dominated people are often blessed with sharp intelligence, penetrating ideas and warm bodies. They often possess strong appetites, a great digestive system and a strong metabolism. When out of balance, they are typed by short tempers, jealousy, and agitation.
Pitta-dominated people are often attracted to cold drinks and hot, spicy foods; yet, balanced by astringent, bitter and sweet tastes.
They often have fast bowel movements, with yellowish, plentiful and soft faeces and large quantities of urine.
Pitta-dominiated people are often characterized by possessing a sharp nose with a red tip, silky hair, often hair loss, and premature grey hairs, medium-sized eyes, warm skin with freckles, medium-height body type, warm hands and feet, lower tolerance for hard work, heat and sunlight.
When they are sick it’s often related to the fire element, like inflammation, burning sensation, fever and sore throats.
Pitta-dominated people love to expose their wealth and have a taste for beautiful things.
It’s best for them to avoid fiery foods and preferably eat cooling foods. Similarly, they prefer to exercise during the cool hours of the day.
PITTA CHEAT SHEET
Avoid excessive steam, oil, or heat. Limit salt. Eat cooling foods and avoid spicy ones. Exercise when cool.
PITTA BALANCING FOODS
Choose light, nourishing foods over heavy and dense ingredients; dry over liquid; and drink fresh fruit juices.
Stay away from foods that stimulate Pitta. Avoid pungent, sour, salty, or spicy foods. Favor sweet, astringent, bitter tastes, which will cool and refresh Pitta, like sour fruits, dried fruits, lemons, pomelos, apples; and veggies as radish, onions, eggplants, tomatoes, and green leafy vegetables favorites, like rocket (arugula) and rhubarb.
PITTA BALANCING RECIPES
The idea is to reduce internal heat, grounding the body.
CARROT SOUP WITH GREENS AND SPICES
Makes 2 servings
INGREDIENTS
• 1 tsp fennel seeds
• 1 tsp coriander seeds
• 3 cm of fresh ginger, peeled and grated
• 1 tsp sunflower oil
• 2 handfuls of greens, chopped
• 4 carrots, peeled and chopped
• Juice of a 1/4 lime
• Salt, to taste
• Chilli-infused olive oil, for drizzling
DIRECTIONS
1. Saute the fennel, coriander seeds and ginger in the oil for a few minutes, until you can start to smell the fragrance.
2. Add the greens and carrots to the pot and cover with water. Bring to a boil, then reduce heat and simmer until crisp-tender. Add the lime juice and season, to taste, with salt.
3. Keep the soup chunky or puree with a hand-mixer for a smooth soup. Add a splash of chilli-infused olive oil on top.
BASIL & GINGER LIMEADE
Makes 2 servings
INGREDIENTS
• Juice and zest of 1 lime
• 1 tbsp honey or palm sugar
• 1 cm ginger, peeled and grated
• 1/2 cup basil leaves, roughly torn
• Handful of mint
DIRECTIONS
1. Blend lime zest, juice, honey or sugar and ginger with one cup of water, add a handful of basil and mint and blend again.
2. In a pitcher, add your blend, and stir in 3 cups of water.
3. Garnish with fresh basil leaves, chill, and serve.
QUINOA SPICED SALAD
Makes 2 servings
INGREDIENTS
• 1 cup quinoa
• 1 broccoli
• 1 zucchini
• 1/4 cup each of of mint and cilantro
• 1/4 red onion
• Juice of 1/2 lime
• Handful of greens, finely chopped
• 1 tsp olive oil
• Salt and black pepper, to taste
DESCRIPTION
1. Boil quinoa and broccoli until soft, add zucchini for the last five minutes so it remains crunchy.
2. Add mint, cilantro, onion, lime juice and greens. Toss with oil and season, to taste, with salt and pepper
3. Serve hot, or chilled.
PITTA BALANCING TEA – HERBAL BLEND
1. Equal parts of coriander seeds, fennel seeds, cardamom, and coriander powder.
2. Equal parts of
peppermint, and
rose petals.
Calm and Cool Blend Tea
https://www.amazon.com/dp/B071S79JTZ?tag=askjuliespark-20
KAPHA
Kapha-dominated people are often calm, forgiving and tolerant. They tend to have excellent, long-term memory, but occasionally are slow to comprehend. Kapha-dominated people tend to possess slower metabolism rates, gain weight easily, have well-developed muscles and thick skin. When they are balanced they tend to be stable, and grounded, when out of balance they tend to get possessive. They are balanced by foods that are pungent, astringent and bitter. Yet, they are attracted to sweet, oily and salty foods.
KAPHA CHEAT SHEET
No daytime naps, aim to eat light and dry foods, avoid foods heavy in fat, oil, ice and dairy and aim to be as active as possible.
KAPHA BALANCING FOODS
Vegetables and legumes are the most balancing for Kapha-dominated people. To pacify Kapha, eat astringent, and only mildly sweet fruits; avoid watery, dense, and sour fruits, like watermelon, dates, and coconut; consume fruit juices alone 30 min before/after a meal. Favor astringent, pungent and bitter veggies (easier digested hot—if you eat raw veggies, eat them at lunch so your body has the whole day to digest them). Stay away from heavy, dense grains, like pasta, and cooked oats; preferably use them to supplement meals instead. Cooked and spiced legumes are easily digested, tofu and tempeh are acceptable when cooked, warm soy milk also works. Avoid heavy and oily legumes, like kidney beans. Nuts and seeds on occasion, light and dry animal foods, as chicken, and freshwater fish. Avoid heavy, oily, and dense meats, like pork, duck, or beef steak. Favor purchasing organic oils like ghee, sunflower oil, or corn oil. Best avoid sweetener, honey being the exception, in small quantities. Experiment with a wide variety of spices, as fiery, hot food will improve your metabolism. Favor garlic, black pepper, chilli powder, ginger, cayenne pepper, and onions; avoid salt.
KAPHA BALANCING RECIPES
Diet and lifestyle will determine progress.
KITCHARI
Makes 2 servings
Perfect savory, nourishing porridge, with split lentils, rice and warming spices. Kitchari cleanses are common in Ayurvedic wellness practices; focussing on easy-to-digest foods, to give our body a break, as it resets your eating habits. Cook the legumes (split peas, lentils) and rice, until all the white slush disappears, it will be easier to digest. The spice mix will fire up your belly, and the ghee (vegan option: coconut oil) will purify the tubing, to assimilate the nutrients. I also like to pack it with greens, which helps to cleanse and adds minerals, vitamins and fiber.
INGREDIENTS
• 1 cup basmati rice (substitute with quinoa, brown or
jasmine rice)
• 1 cup split mung beans (substitute with lentils or beans)
• 1 tbsp ghee (vegan option: coconut oil)
• A tsp each of dried ginger, turmeric, cumin powder and
cumin seeds (or less, to taste)
• 3-4 cups of water (or vegetable broth)
• Salt and pepper, to taste
• 1 broccoli, chopped
• 1 zucchini, chopped
• A handful of spinach, roughly torn
Also another version I love is with cauliflower, moringa pumpkin and toasted sesame.
TOPPINGS
• Add a tbsp yogurt per person (see Raita recipe page 228)
• Add a pinch of fresh coriander (cilantro)
DIRECTIONS
1. In a bowl add rice and legumes and soak overnight in water (or for a minimum of 2 hours).
2. Rinse thoroughly.
3. In a pan add oil or ghee, rice and legumes and spices; add water to cover and stir.
4. Bring to a boil, simmer until rice is cooked and lentils are soft but not mushy.
5. Add broccoli, zucchini, spinach, and cook for another 4-5 minutes.
6. Take it off the fire, let it stand for 5 minutes, adjust seasoning, garnish with fresh coriander and plain yogurt or raita.
CUCUMBER RAITA
Makes 4 servings
Yogurt by itself is difficult to digest, sour and heating. Raitas have as main ingredient yogurt, and spices, which makes the yogurt more digestible. In Ayurveda, yogurt should be eaten in small quantities, just one or 2 tablespoons per person per meal.
INGREDIENTS
• 3 tbsp ghee
• 1/2 tsp black mustard seeds
• 1/2 tsp cumin seeds
• 1 pinch of hing
• 4 curry leaves, fresh or dried
• 1 pinch cayenne powder or 1/2 small fresh chilli, chopped
• 1 small handful coriander (cilantro) leaves, chopped
• 1/2 cup plain yogurt
• 2 cucumbers, peeled and grated
• 1 tbsp unsweetened grated coconut
DIRECTIONS
1. Melt the ghee in a pot, add mustard seeds, cumin seeds, hing, and curry leaves.
2. Cook until the seeds pop, add cayenne or chilli, and coriander.
3. Take the pan off the heat and allow it to cool to room temperature.
4. In a bowl mix yogurt with cucumbers and grated coconut.
5. Wait for the spices to cool and mix them into the yogurt.
6. Serve as a side dish, maximum 1 to 2 tablespoons per person.
HOMEMADE GHEE
INGREDIENTS
• 1 lb unsalted butter
DIRECTIONS
1. Melt butter 15-20 minutes in a saucepan until it reaches an entirely clear, melted golden color, with a couple of bubbles at the surface.
2. Let it cool for 1 hour.
3. Strain using a cheesecloth or muslin into a glass container, without the sediments at the bottom. The solids can be discarded as they contain the impurities of the butter.
4. Keep at room temperature or refrigerate.
PUMPKIN SOUP
Makes 2 servings
INGREDIENTS
• 1 cm fresh ginger, peeled and grated
• 1 tsp cumin
• 1 tsp turmeric
• 1/2 tsp cinnamon
• 1/4 tsp hing
• 1 tbsp olive oil
• 1 leek, sliced
• 2 carrots, peeled and sliced
• 1 small pumpkin or squash, peeled, seeded and diced
• 4 cups water or broth
• Salt and pepper to taste
• Juice of 1 orange
• A handful of fresh coriander (cilantro) leaves
• Pumpkin seeds
DIRECTIONS
1. Saute the ginger and spices in olive oil until fragrant.
2. Add leek, carrots, pumpkin; stir to cover with spices.
3. Cook until veggies begin to soften, then cover with water or broth and simmer.
4. Cook until veggies are tender, then blend using a hand mixer.
5. Add pepper and salt to taste, add orange juice, stir and warm through for another couple of minutes.
6. Serve with fresh coriander, pumpkin seeds, and a dash of olive oil.
KAPHA BALANCING TEA
Tea flavored with ginger, cardamom, turmeric, peppermint, saffron, anise, tulsi, liquorice, and fenugreek. Hot ginger tea aids digestion and cleanses the body.
The Science of Self Healing
The Science of Self Healing
https://www.amazon.com/dp/0914955004?tag=askjuliespark-20
Cooking for Self Healing
https://www.amazon.com/dp/0914955004?tag=askjuliespark-20
Kapha Churna Spice Mix
https://www.amazon.com/dp/B01A7MFC8A?tag=askjuliespark-20
DAILY ROUTINE
According to Ayurveda, it’s all about creating consistency with a handful of habits that are repeated each day at similar times. This invites the body to relax into a sense of habit around the things that will offer the most support to your overall well-being—things like exercising regularly, going to bed and getting up at the same times each day, eating your meals at roughly the same times daily, and taking some time for self-love every day.
Below, you’ll find several ideas and suggestions. They are nothing more. Please keep it simple at first. You can always expand your routine once the initial elements become second nature to you.
Choosing to be intentional about the flow of your evening ensures that your day ends with devoted self-care, that you set yourself up to get adequate rest
Take a few minutes to pamper yourself before bed. Doing so has the potential to bolster your sense of self-worth and will likely improve your overall well-being as well.
Your evening ritual need not be complicated. It will most likely consist of hygiene and self-care practices that are already quite familiar to you. Still, the more you can embrace a sense of ritual, and infuse it with nurturing self-love, the better. Be mindful of keeping your ritual simple and doable—especially at first—and follow your inner guidance around what to include. Consider any or all of the following, alongside any additions that would feel luxuriant to you.
EVENING ROUTINE
Brush your teeth: Ayurveda emphasizes the importance of good oral hygiene, which Western medicine has firmly linked to our overall health.
Floss your teeth: The evening is a great time for this daily oral hygiene essential.
Wash your face: Make this an act of love and devotion to yourself.
Apply moisturizer to your face, body, or both: Remember not to rush through your practices, but to do them with deep reverence. I love using coconut oil.
Massage your feet, scalp, or both with oil: This Ayurvedic practise helps to calm the mind and ground the energy before sleep. Again lovely with coconut oil.
Practice Bhramari Pranayama: This yogic breathing practice helps to quiet the mind and connect us with our truest inner nature, which can be highly beneficial before sleep. Bhramari also supports fluidity and clarity in the sinuses, throat, and lungs—helping to clear them of any stagnation. Even five minutes can be very beneficial.
INFO
Bhramari Pranayama
TUNE IN
9 Min Meditation
with Julie Spark
https://www.youtube.com/watch?v=gvuOpRIFyBc
MORNING ROUTINE
Move your bowels: Ayurveda recommends that we try to move our bowels upon waking every day. If you are not already in the habit of having a bowel movement first thing each morning, simply relaxing on the toilet for a few minutes can encourage the body to develop a sense of regularity. Cleaning the tongue and drinking warm water (see below) will also support this habit.
Clean your tongue: In Ayurveda, scraping your tongue with a metal Tongue Cleaner is considered as indispensable as brushing your teeth. Doing so gently cleanses and awakens the digestive system for the day. It also removes accumulated toxins and bacteria from the tongue that can contribute to foul-smelling breath.
Brush your teeth: Again, good oral hygiene is intricately linked to our overall health. Take your time with this practice, and be gentle.
Nasal rinse: Using a neti pot to rinse the nasal passages moistens the mucus membranes while clearing out dust, dirt, pollen, and excess mucus. This practice is highly kapha-pacifying and you may even notice that your mind is clearer as a result. If this practice is new to you, please see our helpful resource on performing a Nasal Rinse. If you find that your nasal passages feel dry afterwards, you can use your pinky finger to lubricate the nostrils with a bit of Ghee when you’re finished, or at another time of day (i.e. as part of your evening self-care ritual).
Drink warm water: Drinking 1–4 cups of warm (or hot) water after your oral hygiene routine helps to stimulate and gently awaken the digestive tract, hydrate the tissues, and also promotes peristalsis—which can encourage a healthy morning bowel movement.
Morning exercise: One of the best things you can do to balance kapha is to get the body moving first thing in the morning. This does not have to be your full daily work-out. Even an invigorating series of Sun Salutations, a few minutes of jumping on a trampoline, or a short brisk walk can do the trick. The idea is to shake off any lingering sluggishness and activate the metabolic system early in the day. If you’re too sluggish to exercise immediately upon waking, consider ten to fifteen minutes of Pranayama (yogic breathing exercises) first.
Pranayama: Yogic breathwork is a potent means of balancing both the mind and the physical body. If you are new to pranayama, start with Full Yogic Breath. Once that feels comfortable, Bhastrika (Bellows Breath) and Kapalabhati (Skull Shining Breath) are both deeply kapha-pacifying because they support invigorating the mind, cleansing the tissues and stimulating the digestive fire.
Meditation or prayer: Now that you’re awake, consider a few minutes of centering prayer or meditation. Take this time to connect with the subtle energies of the cosmos that are more accessible in the early morning hours. If you have an established practice, feel free to stick with that. If you are new to meditation, try So Hum Meditation.
WHEN OUT OF BALANCE
BALANCING OUR DOSHAS
Always eat in a peaceful environment, and take a deep breath after meals. We can indulge in giving ourselves a daily self-massage (10-20 minutes).
https://www.amazon.com/dp/B004QBYFEQ?tag=askjuliespark-20
HERBS
GOLDEN MILK
A nourishing and grounding drink to end the day, it calms the mind and heals the body. Golden milk strengthens the bones and diminishes the symptoms of anemia by increasing your immunity and vitality, it also promotes sound sleep.
VATA, PITTA, KAPHA
Serves 1
INGREDIENTS
• 1 cup whole, almond or hemp milk (unsweetened) (For Kapha-dominated people, no whole milk, and 1/2 cup only)
• 1/2 cup water
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon ginger powder
• 2 whole cardamom pods
• 3-5 whole peppercorns
• 1/4 cinnamon stick
• Pinch of saffron
• 1/2 teaspoon ghee (not for Kapha-dominant people)
• 1 teaspoon honey
• Optional: 1/2 teaspoon ashwagandha powder
DIRECTIONS
1. Bring milk and water to just under a boil.
2. Reduce the heat to a simmer when almost boiling.
3. Add spices and ghee, stir until dissolved.
4. Cover and simmer for 20 minutes, stir every 5 minutes.
5. Serve with a spoon of honey.
Tip: If you don’t have time, just heat up the milk and add the spices—let it sit and infuse off the heat.
PANCHAKARMA-INSPIRED DETOX AT HOME
Panchakarma is done at Ayurvedic centers by Ayurvedic doctors. It’s in my opinion the best way to fully detoxify your body.
My favourite Ayurvedic center in Ubud where you can do Panchakarma, is Amrta Siddhi—it is also where I followed my course on Ayurveda.
I have my own way of doing Panchakarma-inspired detoxes at home. This method is inspired by an article that appeared on Yoga International.
I make sure to follow my dosha-pacifying diet during this detox. Last time I visited Dr. Sujatha Kekada, she told me that I seem to have an imbalance in Kapha. My constitution is Pitta/Vata. Kapha is not even meant to be in the mix. If I were to balance that back, I would likely get my drive back.
I looked at her and said, “I kind of like being in this space of calm. Is it OK to like the Kapha imbalance?” Ha!
After completing her program, I immediately signed up for her class. The science of Ayurveda is so complex, but the more I learn about it, and the more I apply it in my lifestyle, the healthier, and happier I feel. I even hear my body whispering, ”Thank You!”
These Ayurvedic-inspired detoxes at home are easier to perform than the ones from the naturopath.
Morning: Drink 2 tbsp of warm ghee. Swap for flax seeds if you have if you have high blood levels of cholesterol, triglycerides or sugar.
Bedtime: Take 1 tsp of triphala powder (I couldn’t find triphala powder, so as a substitute I used psyllium husk, which can relieve symptoms of mild diarrhea and constipation and an herbal tea that was a mild and nourishing laxative). Continue taking triphala for two to three months.
Rasayanas in the morning and at night for 30 to 60 days:
• Vata—1 tsp of ashwagandha in hot milk
• Pitta—1 tsp of shatavari in warm milk
• Kapha—1 tsp of punarnava in warm milk
Eat only kitchari for breakfast, lunch, and dinner (I tend to skip breakfast and have green juice instead).
My favorite Kitchari in Bali
I drink tea all day, specific to my dominant dosha. I have a thermos with me at all times.
Kapha Tea
Equal parts ground ginger and cinnamon, and a pinch of cloves.
Vata Tea
Equal parts nutmeg, chicory root, fennel, ginger, cinnamon, licorice root, cardamom and ashwagandha.
Pitta Tea
Equal parts rose petals, chamomile, coriander, cilantro, cardamom, saffron, hibiscus and mint.
While I’m detoxing I go for a massage every day, when I can. The best massage oils are:
• Vata – sesame oil
• Pitta – sunflower oil
• Kapha – corn oil
After the massage I take a shower when I get home to rinse off the excess oil.
During the detox, I stay at home, I rest and I do not have sex, even with myself. I practice meditation and yoga on a daily basis and I walk 6000-10000 steps. I go for 3 days minimum, and I’ve gone up to 15 days. The average length of Panchakarma is 2-4 weeks (which can also include vomiting and colonics, which you could if you wanted to).
