Spring season guidelines according to ayurveda (to cop up with nature changes)

Spring season guidelines according to ayurveda (to cop up with nature changes)

Spring season is best to detox body with winter fats and toxins as fat

It’s a kapha enhancer weather so we should do more yoga, kapha pacifying diet to overcome with the weather.so please follow some basic guidelines during spring season:

Spring is a perfect time of year for cleansing and weight reduction.

 Fruit fasting or Juice fasts with pomegranate or apple juice, and mono-diets are wonderfully supportive.

Try to use kapha pacifying bitter, astringent and pungent food like herbs (Turmeric,pippli,blackpepper,ginger,cinnamon) and food to cleanse our body. These habits help to balance mucus production, regulate moisture levels,  to open all the channels of elimination for purification. 

You can further support the process by drinking lukewarm, or hot beverages.

Try to  eat warm, light foods that  easy to digest like we can start our day with a light breakfast of fresh fruit or  herbs tea. 

Light Lunches and dinners  as cooked grains chapati, steamed vegetables, and Pulses are often perfect choices. we can  also get benefit from eating lots of bitter greens, seasonal vegetables, and spicy foods like green chilies, ginger. 

We can enhance our meals with the pungent flavor of onions, garlic, ginger, black pepper, chili pepper.

Try to create an inspiring and active morning routine for ourself, even if it’s short. Brush your teeth, scrape your tongue, apply a few drops of cows ghee  to your nasal passages, and drink some warm water first thing in the morning. You can also massage your skin with warm sesame oil , Mustard oil . and then rinse off  in a lukewarm water shower. If you don’t have time for an oil massage every day, consider light handed  dry rub before  bathe, rubbing  skin vigorously to stimulate heat, improved lymphatic circulation, fluid balance, and healthy, supple skin.

 Making time for exercise or yoga first thing in the morning will also help to promote clarity and improved energy this spring. Daytime napping is not recommended. Also have any steam bath once or twice in a week Also, it’s usually best to drink just enough fluid to stay hydrated  with regular times for working, eating, sleeping, and exercise.

Pranayama:

kapalbhati and bhastrika will bring a sense of lightness to the mind and are both very cleansing practices ,its perfect for the spring season. Close your yoga practice with a shorter shavasana with omkar chantings.

Herbs:

Every morning to boost our energy and  support our immune system. best to clear and rejuvenate the lungs, take ¼ teaspoon  of  pippli  mixed in honey twice a day. To support the liver, which is vital to detoxification, try taking  ¼ teaspoon of turmeric  with 2–4 tablespoons of aloevera juice. A tea  of triphala  taken at night helps to cleanse the body of toxins and supports healthy digestion. Enjoy spicy herbal teas and experiment with supportive spring combinations like lemon/ginger, coriander/cumin/fennel, or ginger/black pepper/pippali. After meals, a tea of ginger , black pepper, tulsi and cinnamon  improves digestive fire.

Fast tips to detox:

• Use fresh  spring  seasonal  greens and  grains in  our daily diet.
• Enjoy  fruit, juices rather than more-processed options .
• Drink plenty of purified water. Consuming at least 2 litres a day will help flush out body  toxins.
• Enjoy  Yoga and any exercises  on a regular basis.
• Prefer foods that are warm, light and easy to digest.
• Reduce or avoid red meat, refined and canned foods, salt, coffee, dairy products and alcohol.

enjoy with magic of spring season, perfect gift of nature with yoga ,diet and mentioned kitchen  herbs .

Winter care

During winters, the digestive fire is stroger  hence it is capable of digesting any food stuff irrespective of its heaviness and the quantity.
During winter, if proper quantity of food is not taken, it affects the quality of Rasa Dhatu (nutritious fluid generated as a product of digestion). It leads to Vata imbalance.
Therefore, during the winter one should take foods from these groups..
Oily , sour and sweet, fermented liquid prepared with ripened fruit  can  be consumed with honey. Desi  cow milk and its milk  products like ghee, paneer, curd, buttermilk .
Sugarcane and its juice products like Jaggery, jaggery powder and  sesame oil, fresh rice and grains hot water.

With these kind of food products we should use these healthy habits to make yourself fit and healthy for  throughout  a year. 

·     Oil massage :    We should regular oil massage to body, palm massage, head massage to avoid dryness. Proper breathing practices with regular yoga practice to balance vata in this season for the  body detoxification.

·         Try to sit in Sunlight to get Warmth for the muscles and vitamin D absorption in our body  .

·         Try to include all the 6 kind of taste in your daily meal (Sweet, salty,sour,bitter,astringent, pungent)to improve your nutrition absorbation.{will let know details about this in the  next post}

·         We should have covered our body with warm clothes and blankets specially while sleeping to proper relaxation and detoxification  for our body and mind. Try to take at least 6-8 hour sleep compulsorily in winters but not more than this  as in winters don’t allow to sleep in the daytime.

·        One should avoid food and drink which are light and are prone to Vata vitiation (Dry foods). One should not expose himself to cold wave.
Eating less or skipping meals are not recommended.

Enjoy winters

Ajwain or carom seeds:

Ajwain or carom seeds: 

Tiny little seeds are mandatory in each and every Indian kitchen and have a great importance in Indian cooking. These seeds have strong aroma to remove bloating and congestion. These seeds also provide flavor, fragrance and taste to food recipes and chapattis.

Ajwain also has volatile oil to help digestion but try to use it raw form or in low flame cooking or last stage of cooking.

According to Ayurveda, Ajwain seeds are Amanashak which remove toxin from intestines preserve inner wall of intestines and it reduces toxin formation in the digestive canal restricting indigestion and mal-absorption.

Ajwain seeds are rich in minerals, fiber, vitamins and have many anti oxidants. Ajwain is a potent antimicrobial (contains about 50% thymol), carminative, antispasmodic, diaphoretic, diuretic, and energizer.

They can be chewed raw, added to water or tea to extract maximum benefits from them.

 

Uses of Ajwain:

1.       Healthy Digestion and bloating :

·       take ¼ tsp ajwain seeds after every meal with lukewarm water,

·       You also can have ajwain tea as boil a cup of water mix ½ tsp ajwain with a pinch of Dry ginger.

·       For little kids give ajwain jaggery tea to release bloating like 1 or 2 tsp is sufficient.

·       During menstrual cycle have ajwain tea or just a pinch of ajwain with pinch of salt with Luke warm water.

·       Use ajwain seeds in fritters, pooris, batis and chapattis to make it more digestive.

2.       Female health:

·       It is mandatory for every post natal care women to have it regular for at least  for 3 month to improve her digestion as per Indian homes for restoration of uterus health .

·       Regular use of ajwain in food improves PMS symptoms and PCOD disorders. (a mixture of ajwain, saunf, kalongi, jeera,methidana in a equal quantity , grind it and have it empty remedy)

·       During menstrual cycle those who have scanty and painful periods it’s a good remedy.

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3.       Ajwain for Cold and Flu

·       Ajwain seeds and jaggery kadha in congestion and hard winter a best remedy.

·       We can make a little potli of roasted ajwain with ½ tsp salt and place it around kids to give relief to blocked nose.

Elders can also use like natural inhaler.

·       For Asthma patients ajwain seeds aroma/steam is beneficial.

4.Mouth ulcers and bad breath:

·       Have ajwain seeds after food good for gums and mouth ulcers

·       It a best mouth wash and good for oral hygiene.

 

5.Hair health:

 

·       Ajwain seeds improve vata to avoid early grey hair, and promote healthy scalp and growth of hair.

 

6. Joint and bones health : It improve vyana vata, and shaleshmak kapha to improve joints health and swelling or infections.

You can also apply Ajwain paste to painful joint,  mix with honey or til oil.

 

 

7. Healthy heart: Ajwain seed regulates blood pressure and make arteries healthy. It makes lower triglycerides and cholesterol.(Research indicates that thymol -the significant component of carom seeds-may have calcium-channel-blocking effects and could help lower blood pressure levels).

 

 

8.  Weight Management:

Daily ajwain water gives high metabolic rate to burn extra fat and inflammation to the body. Within a week it shows result like remove 2-3 kgs quickly.

 

Other benefits:

Ajwain paste with mustard oil prevents mosquito bite scars from the skin. Increase healthy appetite and healing agent for whole body growth.

When to Avoid;

Avoid if you have hot potency body type or high pitta tendency. It has anti allergic factors  but try to take it not more than ½ tsp uses everyday because it has hot potency so no large quantity as a solo or with water or jiggery or mustard oil.

So use the ajwain seeds and enjoy your healthy meal with healthy body

 

 

 

 

How and why; correct fasting

Eating is important but not eating is also important as for remove toxins for best gift of mother nature (our beautiful body),like every religion suggest to do fasting once in a week or some special days like Ramjan, Ekadashi, Good friday etc.

How we can do fasting.

It is like promoting detox our body , many researches said about fasting that we should do once or twice in a week fasting to improve our brain function and metabolic disorders ,remove free radicals from blood and boost our immunity but during fasting you have to do proper rest and having water or some raw vegetables or fruits to help the system to detoxify with enema practice,wet packs too.

Who can do the fast?

Who they are determined to do, can do proper rest on that day. Please avoid pregnant ladies, lactating mothers or planning to conceive baby, Kids, underweight persons, undergoing any surgery recovery etc.

How we do fast:

We can do fast with fruits, vegetables if possible organic; we can do it on water or lemon water, single fruit. We can do once in a week or twice in a week or intermittent for fasting with self determination with positive approach.

Basic fasting pattern:

Intermittent like fasting any 14-16 hours of fasting on any time of the day as per your conveniences.

Water fasting, fruit fasting with many fruits or one fruit at a time,vegetables fasting, lemon water fasting,etc.

For more details you can contact your nearby naturopathy consultant .

What we should do during fasting:

Generally during fast we promote body to detoxify, please do proper rest  because body does regeneration or rejuvenation during sleep as our many studies said.  If you are busy on that day please avoid it that day. We should practice it with water, or what we choose for fasting methods. We should try to do enema to make it more effective, and have some cold or mud packs to abdominal area to make it more fasten.

Why it’s not for everyone; for those who is occupy with all time mental food thoughts ;). It’s all psychological  but it has to be self datermination not by forced..

 Please have healthy organic, fresh food when you break the fast. Slowly start the normal food under expert supervision to make intestines more healthy and comfortable.

Benefits of fasting:

• ·        The most important benefit is to cleanse our vital body (Annamaya kosha) and make mental control (Manomaya kosha) over cravings.
•      It helps to release extra fat from the body, revitalize the skin and organic body organs.
• ·        Fasting make us free from free radicals from the blood: it’s good for cancer, and other degeneration diseases.
• ·        We can remove all the side effects of medicines that we are taking or have taken earlier.

·        So we can improve our vital energy with fasting to make us healthy.

Now we have the basic fasting therapy to make balance of panchmahabhoot in our body to become healthy.

Happy and healthy fasting.

How we can make interesting kids diet(Toddler diet ) with Indian spices.

How we can make interesting   kids diet(Toddler) with Indian spices.

 We all know that herbs and spices not only add flavour to food but also help build our baby’s immunity and keep them away from infections .

With all these  Herbs  our baby's food has other benefits  too. If you want our child to be open to different kind of  flavors, it is important to introduce the little one to a variety of preparations. (I know its tedious but let’s try)Which  way to do this to add a small amount of different spices to  baby's food every day?  everyone don’t want a fussy eater at home, providing a variety in taste as early as possible is a good idea.

However,   table salt should be avoided until the child turns one. This is because the sodium needs in infants are very less and breast milk provides them the adequate amount. That does not mean baby food should be bland and boring. We have so many natural flavoring agents in our traditional herbs and spices, which can take  baby’s food to a different level. 

Add only small amounts to make sure your baby takes it well. Too much spice could be harmful.  Each child may react in a different way to different ingredients. Some of these could be strong for some babies than for others. Be prepared, many  chances are that  baby may reject the flavored foods, the first few times. Don’t get disappointed and try out different preparations and combinations of ingredients. It will help you understand what suits  baby and help the little one accept the new taste faster. 

We can start with some  mild, aromatic herbs and spices for the baby. we can start with commonly used in indian home. we can introduce these once our baby starts solid food — at around 8–9 months and some herbs good to apply in their massage oil too. first check their allergy test please to get good and effective results.. Here is a list of herbs and spices we recommend to  add to  our baby's  different foods:

1.      Turmeric

2.      Carom seed

3.      Cumin seed

4.      Coriander seed

5.      Asafetida(hing)

6.      Garlic

7.      Ginger

8.      Black pepper

9.      Sesame seed

10.  Fenugreek

11.  Cinnamon

12.  Mint leaves

13.  Fennel seeds and others.

1.      Turmeric : It is most effective in Indian kitchen ,we can use turmeric from starting  for cold and cough, any infections. it works as a anti-inflammatory and antiseptic to his body and release toxins..give some warmness to his body. we can use it in a oils massage, a tiny  pinch in a milk ,honey. We use it for the color and flavor, as well as for its medicinal value.  the good old ritual to give turmeric milk as  a bedtime drink  for the child.

2.      Carom seeds /Ajwain : it is the most powerful medicine for gastric trouble for the baby, like as in seed water, Khichdi,  Daliya,Besan  Chilla, Paranthas and etc ..we should use it in pinch with Jaggery ,boil it with water and use  a pinch  of it. Roasted and powdered carom seeds can be added to baby food. It helps in the treatment of cold and cough, eases digestion and colic pain. One more thing we can use it as a vapor rub with its aroma for specially newborns ..(roast it make it a small packet and place it near baby’s nose..it  soothes his nose.)

 kids diet

3.      Cumin seed/Jeera: Cumin is commonly used in most Indian recipes, either as whole seeds in the tempering or in powdered form. This spice promotes digestion and reduces the risk of food-borne illnesses. Cumin has anti-microbial and antibiotic properties. Add a pinch of cumin powder to your baby’s porridge, dal or khichdi. It helps to promote appetite..use it in tadka with ghee in any vegetable curry  or  with curd, buttermilk, soup etc. It has good aromatic flavours to our food.

4.      Coriander seed or leaves/Dhaniya :  we can use coriander as the first leafy greens your baby tastes. Start by adding a teaspoonful of freshly chopped coriander into baby food; it works good and aromatic taste in almost each  dish. Fresh coriander is an appetite stimulant and prevents food poisoning. Its good blood purification as in powder form too.

5.      Asafetida(hing):  Hing or asafetida helps relieve stomach issues like colic in babies. A pinch of this wonderful  spice can do magical effects to baby’s tummy . It will give a unique flavor to the food and also help your child digest it better. Hing reduces flatulence and helps in the treatment of respiratory problems. We can also apply to baby’s navel to release colic pain mixing with water.

6.      Garlic: We can use finely chopped or grated garlic for tempering baby foods like khichdi and dal or curry. Garlic keeps the common cold away from our baby , boosts immunity and helps in getting rid of harmful intestinal worms. Garlic gives an aroma to the dish, Most of the babies enjoy after they get used to it. We can also use it as in massage oil to the chest and back to prevent cold in babies.

7.      Ginger:  Ginger has strong in  aroma and taste so try to use it in a very little quantity for the babies. It taste good in  chila, dhokla, khichdi or pulses, grated ginger in it. Please try to use fresh ginger paste. It helps reduce flatulence or gas and associated stomach pain — a common issue in babies. Ginger also reduces nausea and motion sickness. It is also recommended to alleviate dry cough.

8.      Black pepper: A  tiny pinch of black pepper powder in every snacks like roasted potatoes  can improve the bland taste, without the need for salt. It helps improve overall digestion by producing more digestive juices  in the body. Ensure that pepper is added in a very little amount , it should not be hot (spicy) for your child.

9.      Sesame seed / Til : It is a rich source of calcium for their bones and overall health..we can grind it and use it in any preparations to make it more nutritious..however  grinding makes it  dull in  taste but use it little as it has hot potency..Good for urination, digestion and overall Growth.

10.  Fenugreek( methi) seeds or leaves  :  We  can  use  it in seasoning  baby’s food with the strong bitter fenugreek .Try to use it as a fresh or dry  leaves in parantha  etc ..any preparations without making it bitter or do one thing . Take a strainer, put fenugreek seeds in it and pour hot oil through it to flavor your child’s bowl of veggies. Fenugreek is good for your baby’s digestion and helps prevent infections. It also promotes hair growth and keeps stomach healthy.

11.  Cinnamon: Every  sweet preparation becomes complete with a pinch of cinnamon. It                is high in antioxidants, thus improving the immune system of your child. We can add the aromatic spice in powdered form to baked goodies(finger food)  like cupcakes , pancakes and cookies etc .

12.  Mint leaves/Pudina: Every curd or buttermilk has it compulsorily…to give good aroma and taste. we can use it fresh, or dry powder form in chutney for every snacks,paranthas,and curries. It boost immunity,digestion,appetite and interest(that’s important for mothers)in baby food.

13.  Fennel Seed/Saunf: fennel seed is used for colic babies to give them relax from colic pain, we can use it sweet preparations and milk. It good for digestion, nutrition absorbtion and gives a good aromatic taste. Specially we are using it in a milk for toddlers to make it interesting.

14.  Nutmeg, dry dates,tulsi,clove etc ..these are so strong and effective in digestion, making good taste ,helps to avoid common cough, cold and fever . Basically these have very  hot potency but by using them wisely we can make good immunity guard from the Indian kitchen.  

With all these ,  these are beautiful Indian herbs recepies are coomon  inheritance for every Indian mother which can be used in  baby’s food to make it more flavourful, healthy. Try to use it one at a time to introduce..them in baby food .they have innumerable health benefits. This also helps raise a happy, healthy, nourished child, who is open to trying out different foods…

Happy parenting,  Keep experimenting.

Dr.MonikaBijaka Agrawal

Yogahealthcare centre Gurgoan

www.yogahealthcarecentre.com