Thanksgiving tends to open the flood gates to six weeks of family feasts and holiday treats. The ancient Indian health science of Ayurveda offers helpful tips on how to make your way though the holidays without gaining weight or over-eating.

Winter cravings

The increasingly colder days of fall bring with them an increase in “vata dosha” — the subtle energy in the body that governs movement. When vata dosha predominates, there is an increase in the dry, rough and cool qualities in the body.  This dryness can disturb various tissues and organs. Many people notice dry skin and lips. Dryness can also occur in the colon or large intestine, leading to constipation. Simultaneously you may find that you develop cravings for heavy, sweet and unctuous foods. This is simply your body’s attempt to balance the increase in vata by increasing kapha. Unfortunately, these heavier foods can also lead to poor digestion and to an accumulation of toxins over the winter, which could result allergies in the spring.

Holiday Eating Tips

The following tips can help you navigate the holiday festivities, pacifying vata dosha while avoiding the weight-gain often brought on by kapha-increasing foods.

1. At the start of the holiday season, consult an Ayurvedic expert to see if you have any nutritional deficiencies or imbalances. If these are left untended, you may find yourself at the mercy of cravings and compulsive eating.
2. When you first arrive at a gathering, request a cup of hot water. This will help to pacify vata and will help you avoid mindless eating. Additionally, people often mistake thirst for hunger. If you are well hydrated, you will feel less compulsion to eat. Drinking plain hot water throughout the day is a simple Ayurvedic secret for improved health.
3. Always sit down at a table to eat. Don’t eat if you are standing or moving.
4. Whenever you eat, give eating your full attention. Enjoy your food — even if you are eating something “naughty”! Eating mindlessly does not allow you to properly taste, experience, or digest your food. As a result, even if you are full, you will feel unsatisfied and want to eat more later.
5. Learn about the six tastes: sweet, sour, salty, pungent, bitter and astringent. Each taste satisfies a different need. Missing one or more of the tastes can result in cravings. Try to have all six tastes at each meal. If this sounds daunting, there are spice combinations (churnas) made specifically for this.
6. Favor warm, cooked foods. If you want to indulge in heavier foods, do so during the day, when your digestive “fire” is stronger. Try to keep evening meals light, favoring soups and cooked vegetables.
7. Try to take small portions. Ideally you should feel refreshed and energized after eating, not dull. Over-eating compromises digestion. When you overeat, even though you ingest more than you need, your body actually assimilates less. This can result in nutritional deficiencies, perpetuating cravings and the habit of overeating.

Eating with full attention and enjoyment improves digestion. It settles and strengthens your entire system. This can have far-reaching health benefits seemingly unrelated to nutrition.

If you find that you have over-indulged during the holidays, consider enjoying traditional Ayurvedic detoxification treatments, called Panchakarma, in January or February. The soothing oils used in the treatments help detoxify body fat and the recommended treatment diet is the perfect way to get back into healthy eating habits.

Learn more about Ayurveda treatments for weight gain and detoxification at

http://www.theraj.com

Baldness is often purely hereditary; when that is the case, baldness in and of itself is not indicative of imbalance. But baldness can be aggravated by (and sometimes caused by) imbalances in the physiology, which Ayurveda can help remove.

In either case—heredity or imbalance—baldness is generally related to Pitta dosha, the dosha associated with heat, transformation and metabolism. Those with strongly Pitta constitutions are especially prone to baldness. They can aggravate this tendency through overuse of salt, heavily spiced food, fermented foods, tea or coffee, alcohol and red meat. Excess exposure of the head to the sun or to hot water can also increase Pitta. Even anger can have the same effect.

To reduce Pitta imbalances, try to identify aspects of your diet and lifestyle that may be aggravating Pitta. Take Pitta-pacifying steps, such as wearing a hat on hot days, avoiding exercise during the hot time of the day, and following a Pitta-reducing diet. Massaging the head daily with coconut oil or some other cooling oils can have a soothing effect not only on the scalp, but also on the head as a whole.

Increase fresh foods that are rich in vitamins and minerals. Increase amounts of carrots, alfalfa and green, leafy vegetables, and fresh sweet, juicy fruits. Avoid junk foods and refined sugars. Be sure you are drinking plenty of room temperature water.

There are, of course, other causes for thinning of the hair, such as high stress, thyroid imbalance, high fever, sudden weight loss and certain drugs. If you are experiencing sudden hair loss, you should see a doctor.

Look also to your digestion. According to Ayurveda, hair is the product of the creation of bone tissue (Asthi). Any disturbance in the metabolism of Asthi will affect the health of your hair. Since the quality of the creation of our tissue depends greatly on the quality of our digestion, to some degree, healthy digestion is associated with healthy hair.

Many times poor digestion can be associated with an imbalance in Vata dosha. Imbalanced Vata can also work to “fan” or increase Pitta imbalances.

Premature graying is related to the same Vata and Pitta factors. Some of the treatments used in Panchakarma, the traditional Ayurveda purification and detoxification therapies, can be helpful for grey hair. These include Shirodhara and Nasya.

If you are suffering from graying or thinning hair, a consultation with an Ayurveda expert can help you determine what steps you to manage your symptoms. They can also identify which oils will be best for daily head and scalp massage, and whether a Vata-pacifying or Pitta-pacifying approach will be most helpful.

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While hypertension (high blood pressure) is treatable, each individual has his or her own unique way of manifesting symptoms — and Ayurveda understands this uniqueness. An Ayurveda consultation that includes the ancient technique of pulse assessment is necessary to determine the specific imbalances that are causing hypertension in any one individual. But everyone can benefit from the approaches of Ayurveda.

Foremost among these approaches is the Transcendental Meditation (TM) technique.

A 1991 study of African-Americans (who are three times as likely to suffer from hypertension as the rest of the population) found that the blood pressure of those who practiced the TM technique was reduced by twice as much compared to a group who practiced a muscle relaxation technique. And blood pressure actually increased slightly in another group that followed the usual recommendations for reducing hypertension.

In 2013, a report from the American Heart Association concluded that the TM technique lowers blood pressure and recommends that that specific meditation may be considered in clinical practice for the prevention and treatment of hypertension.

The purpose of the report, entitled “Beyond Medications and Diet ­Alternative Approaches to Lowering Blood Pressure: A Scientific Statement From the American Heart Association,” was to inform physicians which alternative approaches to lowering blood pressure (BP) have been shown by research to be effective.

After considering meta-analyses and the latest clinical trials on different types of meditation, the report stated that while TM is recommended to lower BP, there is not enough scientific evidence to recommend other meditation or relaxation techniques.

The National Institutes of Health has granted over $20 million to study the effects of TM practice in preventing and treating heart disease, high blood pressure, and stroke.

Lifestyle Changes to Help Hypertension

In addition to practicing the TM technique, general recommendations for anyone suffering from hypertension include:

Make sure your midday meal is relaxed and substantial (this should be the largest meal of the day). If the midday meal is rushed, digestion will be incomplete and the body will not be prepared for the more hectic second half of the day. This will put pressure on the nervous system and exacerbate the symptoms of high blood pressure.

Follow a good Ayurvedic routine: rise during Vata time or at least at the beginning of Kapha time in the morning (Kapha starts at 6:00 a.m.), go to bed by 10:00 in the evening. Eat regular meals. Exercise regularly, but do not over-exercise.

These life-style changes are the first line of defense against hypertension and create the foundation for any other approach dietary or herbal approach. This is because stress can put extreme pressure on the sympathetic nervous system to the point of creating an anti-stress response. The anti-stress response triggers stress-fighting adrenal hormones, which increase heart rates, and put pressure on both the nervous system and circulatory system. This pressure aggravates both Vata and Pitta dosha.

For more information on Ayurveda programs for hypertension, visit The Raj Ayurveda Health Spa website:

www.theraj.com

In the hot, sticky days of summer it is natural to think of ice cream and cold drinks. It is also natural to opt for salads and raw vegetables to avoid cooking over a hot stove. But these habits can lead to poor digestion and a build-up of ama that could make one susceptible to allergies in August and September and cause fatigue and lethargy. Remember, when the outside temperature is hot, our own internal fire diminishes, and with it, our ability to digest food.

(Raw fruit is fine to eat: Ayurveda considers ripe fruit to be “cooked” by the sun. Sweet, ripe fruits that are not high in acids are best in the summer months.)

Avoid iced drinks and food, especially with a meal. Slightly steaming your vegetables will allow you to pull more nutrients from your food. Eating raw vegetables requires a robust digestive fire.

And, of course, follow the traditional Ayurveda recommendations for balancing Pitta: favor foods that are cooling and liquid. Minimize foods that are spicy. Increase tastes that are sweet, bitter, or astringent. Minimize foods that are spicy, salty or sour.

Asparagus and/or Carrots with Lemon-Herb Sauce

Steam your chosen amount of asparagus and/or carrots to a “fork friendly” quality. This means a little more cooked than “al dente” but not mushy. Then pour the following lemon-herb sauce over the vegetables.

Lemon-Herb Sauce

(Increase recipe for larger amounts of vegetables)

Juice one lemon

I pinch of salt

1 tablespoon honey (Use unheated honey only — remember that heating honey makes it toxic. Check the label on your honey to make sure it says “unheated”.)

Put in blender with a few leaves of fresh basil and mint. Puree until smooth.

Try this easy, Pitta-pacifying dessert:

Poached Peaches with Berry Coulee

Blanch peaches in boiling water. Remove skins. Blend raspberries and strawberries until smooth. You can add sugar or honey to the berries before you blend them, per your own taste. Spoon the mixture over the poached peaches. Garnish with mint leaf.

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As the official beginning of summer is approaching, temperatures are already heading upwards. The lazy, hazy, crazy days of summer can be a delight if we stay cool. According to Ayurveda, sizzling summer weather can cause Pitta dosha—the metabolic principle that governs health and metabolism—to increase in our body. Heat rashes, ulcers, acid indigestion, irritability and anger are just a few problems caused by too much Pitta.

Try these tips to beat the heat and feel your best during the Pitta season, which lasts from June to October.

DIET

Eat More:

Cool foods and drinks. (But avoid ice-cold or carbonated drinks, as these inhibit digestion, which tends to grow weaker in the summer.)

Fresh, organic foods and pure water.

Sweet foods such as milk, cream, wheat products, rice, sweet and ripe fruits, and sweeteners like raw sugar (in moderation).

Astringent (dry) foods such as beans, split mung dal, broccoli, cauliflower, apples, pears, and pomegranates.

Bitter foods such as romaine lettuce, endive, spinach and other leafy greens.

Eat Less

Oily, heavy foods.

Eat less food in general. You’ll likely find that your digestion naturally slows down in warm weather, to counter the rising heat of the environment. You’ll feel healthier if you eat lighter during the summer months.

Sour foods, such as yogurt, sour milk, cheese, tomatoes, vinegar and sour grapes.

Pungent (hot) foods, such as chili pepper, salsa, cayenne, ginger, onions and garlic.

Salty foods.

LIFESTYLE

Do

Protect yourself from the sun by wearing a hat, sunglasses and sunscreen.

Opt for light colored, natural fabrics like cotton and linen.

Stay hydrated! Room temperature drinks are ideal. Pure water, tepid herbal teas and coconut water will help refresh the entire physiology.

Keep the temperature cool when you are indoors.

Take it easy in the summer. It is the season to relax and enjoy nature’s beauty.

Avoid the mid-day sun. Evening walks are highly recommended.

Enjoy cooling aroma oils such as lavender, sandalwood, and rose.

Don’t

Over-exercise. You’ll want to choose milder exercise and avoid getting overheated. Cooling sports like swimming are ideal.

Sunbathe for long periods. The noonday sun can be damaging during the summer months.

Avoid caffeinated drinks. Caffeine is both stimulating and dehydrating.

Consider switching to coconut oil for your morning massage. Coconut oil is cooling by nature.

Remember, these are general tips that address the basic principle of reducing Pitta dosha in the summer months. Consider getting an Ayurveda consultation in order to receive individualized recommendations that address your specific imbalances and concerns.

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Every year almost a billion pounds of pesticides are sprayed in fields and orchards across the US. Even with the the growing demand for organics, 85% of cropland relies on herbicides. While this rampant use of pesticides increases the heatlh risks for our entire population, the most far reaching effects are on our children. John F. Kennedy once said, “Children are the world’s most valuable resource and its best hope for the future.” Clearly today’s farming practices are putting our future at risk.

Last month, two studies were released that looked into the effects of pesticide exposure. One found a drop of one-third in normally formed sperm in men with high levels of pesticide. The pesticides were specifically linked to the consumption of “conventional” (non-organic) fruits and vegetables. This is not the first study to suggest a link between pesticides and male infertility.

The second study linked a one-third higher rate of autism to children of mothers who had been exposed to pesticides while pregnant. In this case they looked primarily at spray drift from agricultural fields.

A senior researcher at MIT, Stephanie Seneff, PhD, declared at a conference last December, “At today’s rate, by 2025, one in two children will be autistic.” Dr. Seneff noted that the side effects of autism closely mimic those of glyphosate toxicity, and presented data showing a remarkably consistent correlation between the use of Roundup on crops (and the creation of Roundup-ready GMO crop seeds) with rising rates of autism.

These studies join a myriad of previous studies that link pesticides to a variety of acute and chronic health problems, including asthma attacks, respiratory irritation, headaches, nausea, diarrhea and dizziness. Because these symptoms appear similar to symptoms of other illnesses, such as “the flu,” they are often misdiagnosed. And because many pesticides are fat-soluble, they can remain in the body for years. Multiple scientific studies link pesticides to cancer, birth defects, nervous system disorders, and immune deficiency

Many researchers feel that kids today are sicker than they were a generation ago. A growing body of scientific evidence points to pesticides as a reason why. Researches point out that “Children are not ‘little adults’.” Children’s vulnerability to pesticide exposure is increased by their greater cell division rates and early stage of organ, nervous, reproductive, and immune system development. In addition, pesticide concentrations in their fatty tissues may be greater because their fat as a percentage of total body weight is lower.

What can be done to protect our children — and our children-to-be?

GO ORGANIC

The first thing anyone who is a parent or is thinking of becoming a parent should do is to start buying organic food. Most grocery stores these days have an organic section. If you cannot afford to go completely organic, at least get to know the “Dirty Dozen”. These are fruits and vegetables with the highest pesticide residues. By choosing organic versions of this food or by avoiding these foods completely, you can reduce your pesticide consumption by almost 80%.

The Dirty Dozen

Apples

Strawberries,

Grapes

Celery

Peaches,

Spinach

Sweet bell peppers

Nectarines

Cucumbers

Cherry tomatoes

Snap peas

Potatoes

DRINK PURIFIED WATER

It is a pretty well established fact that we have pesticides in our tap water. Pesticide residues leach into our water supply from farms, neighborhood homes and city parks. Filtering water is not the same as purifying it. Research your options for clean, pure water.

AVOID ADDING CHEMICALS INTO YOUR HOME AND GARDEN

There is a reason why the market for organic clothes, furniture, paints, building materials and household cleansers has exploded. Conventional cotton farming takes up 3% of the world’s farmland and uses 10% of the world’s pesticides. Most non-organic fabrics (for clothing and furniture) undergo significant processing that involves petrochemical dyes, formaldehyde to prevent shrinkage, volatile organic compounds, dioxin-producing bleach and chemical fabric softeners. Again, do your research, especially if a baby or young child is in the house.

INVEST IN YEARLY PANCHAKARMA TREATMENTS

While the traditional detoxification and purification treatments of Ayurveda may not be the advised for children, anyone planning on conceiving should consider a 6-month purification plan that includes these pesticide-removing treatments. Panchakarma is the only proven approach to removing fat-soluble chemicals from the body. Research has shown that a 5-day course of treatment can remove 50% of toxins such as DDT, PCBs and dioxins from the body.

The Raj has offered an Ayurvedic Pre-Conception program for over 20 years. The program involves very specific diet and lifestyle recommendations, herbal formulations and Panchakarma treatments. For more information, contact The Raj Ayurveda Health Spa:

www.theraj.com

Last week I discussed the debate over eating vegetables raw or cooked. According to Ayurveda, this decision is best made with an understanding your body type, level of imbalance, and quality of digestion.

It also turns out that certain vegetables only offer their full nutritional value when they have been cooked. Whether or not you are a raw food enthusiast, it is good to know how to get the most out of your vegetables.

It is important to note that when I refer to cooking vegetables, I am usually referring to steaming for 4 or 5 minutes. Mushy, over-cooked vegetables are not going to provide many healthful nutrients. Boiling vegetables removes many important minerals and nutrients.

Cooking vegetables reduces the mass of the vegetable, concentrating more nutrients with less bulk. Bitter greens like spinach and kale are generally more edible when cooked, because cooking also eliminates the oxalic acid, which interferes with calcium absorption.

Cooking significantly improves the digestibility and bioavailability of starchy foods such as potatoes and yams, squashes. This is also true with grains, and legumes.

Green beans always need to be cooked until soft otherwise they are actually toxic. Raw beans are poisonous because they contain prussic acid, which is deactivated only by cooking.

Cooked carrots, spinach, asparagus, cabbage, peppers supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw,

Mild heating, such as steaming, appears to improve the extractability of beta-carotene from vegetables, and also its bioavailability. Beta-carotene absorption can be as low as 1-2% from raw vegetables such as carrots.

Lycopene in tomatoes is thought to be responsible for reducing the risk of some cancers and heart disease. Studies have shown that the absorption of lycopene is greater from cooked tomatoes. However cooking tomatoes can destroy other vitamins, so it is good to include raw tomatoes in one’s diet as well as cooked tomatoes.

Steaming asparagus ignites its cancer-fighting potential.

If you have any questions about which form of vegetables is best for you, check with an Ayurveda expert in your area. Ayurveda pulse assessment will reveal what kinds and forms of vegetables will be most helpful in creating a healthy balance for your mind/body system. Ayurveda recognizes the unique differences of each individual. In order to correctly determine our optimal requirements it is important to understand our level of balance and imbalance. For information on Ayurvedic consultations, visit The Raj Ayurveda Health Center

www.theraj.com