Alleviate Anxiety with these 3 Practices

Alleviate Anxiety with these 3 Practices

by | Nov 7, 2023 | Wellness

As the Fall leaves change and the air turns crisp, there’s no better time to cozy up and nourish your body and mind.

You’ve likely noticed the increase in anxiety this season. Fall is known as Vata season in Ayurveda. Vata is dominated by the elements air + ether. 

We are the microcosm to the macrocosm, meaning we follow nature. As the wind increases mobility in our environment, it increases mobility in the mind. Fall is about movement, creativity, and transition. But along with this comes an ungrounding and an excess of mobility (the inability to quiet your mind). 

Ayurveda is filled with gems to nourish both your physical and mental well being in this windy season. Over the years of working as a Health Coach, I’ve been able to piece together three notable patterns.

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  1. Anxiety issues rise in the Fall when it’s windy and dry, and in the peri + menopause stage of life, which is the transition from Pitta (fire) to Vata (air).
  1. Feelings of anxiety are accompanied by digestive issues, so gut health becomes a vital component to soothing the nervous system.
  1. We are all living an anxiety provoking lifestyle, and this part of the healing process is not often addressed in western medicine.

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My 3 favorite ways to alleviate anxiety throughout the Fall, and in times of high Vata:  Ghee, Abhyanga, and Dinyacharya.

1️⃣ Nourish Your Mind and Body with Ghee

Ghee, or clarified butter, is one of the best ways to pacify Vata dosha, which tends to be aggravated during the Fall. It’s rich in essential fatty acids that support your brain health and stabilize your emotions. 

Properly sourced ghee is revered in Ayurveda for its healing qualities. Ghee has the ability to nourish all 7 layers of tissue within 24 hours, meaning its impact is immediate. It has an almost perfect absorption rate, which is why it’s so soothing to the gut. When you soothe your gut, you produce healthy blood, that then bathes and nourishes every cell in your body. Think of it like a cozy blanket for your brain.

How to use ghee for anxiety relief:

  • Add a teaspoon of ghee to your morning oatmeal or porridge.
  • Use ghee for cooking and sautéing your vegetables, and in any warm dish like soup or rice.
  • Enjoy a warm glass of spiced whole milk or almond milk with a teaspoon of ghee before bedtime for better sleep and relaxation.

Note: When using milk, favor raw, non-homogenized or A2 milk, and bring to a light boil with cinnamon, cardamom, and turmeric for digestibility. 

2️⃣ Self care through oil massage

Abhyanga, self-massage with warm oil, is one of the most soothing parts of an Ayurvedic daily routine. During Fall, it becomes even more vital as it helps to counteract the dry, cold, and erratic qualities of the season.

It also becomes especially impactful for those of you feeling burned out and/or are in the perimenopause and menopause stage of life.

The rhythmic and loving application of oil not only nourishes the skin, but also calms the nervous system, reducing stress and anxiety. Choose warming oils like sesame or almond for the fall season to further balance Vata dosha.

How to practice Abhyanga:

  • Warm the oil slightly.
  • Start from your scalp and work your way down to your feet, using long, gentle strokes on the long bones and circular motion on your belly and joints.
  • Leave the oil on for at least 15-20 minutes, then follow by a warm bath or shower.

It’s incredible that something this simple can…

  • Soothe your nervous system
  • Stimulate lymphatic circulation
  • Ease constipation
  • Lubricate your joints
  • Boost immunity
  • Lead to glowing skin 
  • Nurture deep sleep
  • Promote growth of healthy hair 

3️⃣ Daily routines for balance

A lack of routine feels erratic and unsafe to your nervous system.

Dinacharya, daily routine, is one of the MOST impactful practices to align your body and mind with the natural rhythms of the day. It’s your personal prescription for peace and balance.

A nourishing, consistent routine can help reduce anxiety by creating a sense of order and predictability. The body thrives with structure.

Create a Fall Dinacharya:

  • Wake up early, at the same time each day and ideally before sunrise.
  • Start your day with a glass of warm lemon water to support digestion.
  • Meditate (even 5 minutes makes a difference!)
  • Set regular mealtimes. Your body will begin producing digestive enzymes in anticipation when it knows what’s coming.
  • Wind down in the evenings with a warm sesame oil massage, followed by an Epsom salt bath.
  • Be in bed by 10 pm.

Small, consistent habits create huge change in the body and mind. Create a simple routine that you look forward to, and soak up the benefits of carving out time for yourself each day. 

The better you feel, the better you can show up for what matters the most to you.

Can we PLEASE talk about cherries? 🍒

Can we PLEASE talk about cherries? 🍒

by | May 17, 2021 | Food

I have the best memories of summer beach days and cherry seed spitting contests. If we’re being honest, I’m still finding ways to spit the seeds. Who’s with me on this one?

The wonderful news is that in addition to being the most fun fruit to eat in the world, cherries have incredible health benefits and they are now in season, just in time for summer. Can I get a woop woop?!

Cherries are wonderful for digestion and constipation. Generally, red foods are building to the blood and our cherry friends are no exception. They are high in iron and therefore excellent for anemia. Their low glycemic index makes them suitable for diabetics. In fact, they’ll help stabilize blood sugar. How about that?

You know how much I adore liver loving foods, so my absolute favorite part of cherries is their ability to detox your liver and lymphatic system. This will also stabilize your emotional body and help you release anger and frustration. Don’t they just look like happy berries? 

They’re extremely high in antioxidants (think major cancer fighting properties) and beta carotene (think super power vision and glowing skin)! Did I mention they help you burn fat and reduce inflammation? Cherries also produce melatonin, which helps those 💤 and actually slows the aging process.

So basically cherries are like sipping the fountain of youth. I mean, need I say more?

Do I need to twist you arm on this one? Go support your local farmers and then invite me to a cherry seed spitting contest! 🍒

Spring Refresh & Almond Mylk Recipe

Spring Refresh & Almond Mylk Recipe

by | May 11, 2021 | Food

Are you feeling sluggish this month?

This is totally normal & there’s one thing you can do that will make a HUGE difference.

Spring air is damp & heavy. If you continue to consume foods that are also damp and heavy, you’ll very likely feel bogged down, lethargic and not so clear in the mind (hello brain fog). Excess heavy & damp qualities in the body also lead to depression, which is quite a heavy feeling when you think about it. When we eat in alignment with the seasons, spring is the time our body will begin to burn fat as fuel. This is so important in preparing our body for the heat of summer.

If you could change one thing about your diet for the Spring months, my advice would be to give up dairy, especially cheese. The thick, sweet, gooey, heavy, building quality of dairy will clog your lymphatic system & slow down your digestive fire. The sluggishness you’re feeling right now is a sign your body needs foods that are lighter, more astringent, bitter, and a little pungent to thin out the blood and burn fat. But don’t fret, you can bring dairy back over summer, as it pacifies pitta dosha! 

Homemade nut milks are a great way to eliminate dairy without feeling deprived.

Homemade is important because the boxed milks are watered down to cut costs, and then thickeners, stabilizers, sweeteners and preservatives are added to bring back the flavor and thickness that was quite literally watered out. Almond milk is and should always be truly nutritious. It’s a great source of fat and protein when made fresh. All you need is a blender and a nut bag, strainer, or cheesecloth.

I’m a huge fan of almond as my day to day, but you can get creative and make milk from any nut…think hazelnut, pistachio, cashew. They are all quite delicious. Enjoy the almond milk recipe below. 

Homemade Almond Mylk Recipe
• 1 cup raw organic almonds soaked overnight
• Rinse almonds in morning until water runs clear
• Pop off the skins. They should slide right off- this will give an extra smooth & creamy yum to your milk
• Blend w/3 cups water & a pinch of salt, then strain
• Options to sweeten: blend with a date or w/coconut water

This will last 3-4 days in the fridge, so enjoy it while it’s  fresh!

Roasted Beets & Carrots Recipe: Food for your Liver

Roasted Beets & Carrots Recipe: Food for your Liver

by | May 7, 2021 | Food

Did you know your liver has over 500 metabolic functions?

Yes, that is A LOT to take care of. As you can imagine, optimal liver function is key to enjoying radiant and vibrant health.

So let’s talk about foods that LOVE your liver!

Beets and carrots are what we would call liver loving foods. Beets build the blood and nourish the liver. Because of their flavonoids they also fight allergies, microbes, inflammation and cancer. They are heating, so Spring is a great time to enjoy them and cleanse the blood before the summer heat kicks in. Late fall and early winter are also ideal times to enjoy beets, as your body works to stay warm in the colder temperatures. 

Carrots are both sweet and bitter, which leads to a cleansing and nourishing of the blood and liver. They also fight cancer. Carrots are a wonderful digestive aid as they cleanse the stomach and intestines. And both beets and carrots are thought to be aphrodisiacs…just sayin.

Easy and delicious Roasted Beet and Carrot Recipe

  1. Peel and chop the raw beet and lightly lather in coconut butter

2. Add olive oil to your raw carrots. Then top with rosemary, high quality salt (Pink Himalayan is my fav), and black pepper.

3. Roast on 375 F until tender and enjoy!

These root veggies go really well with a light grain like quinoa, and some bitter greens like cilantro & parsley.

How are you gonna show your liver some love today?

Chai Tea Latte Recipe

Chai Tea Latte Recipe

by | May 3, 2021 | Food

Spicy Chai Tea Latte with Fresh Almond Miik 

This deliciousness is a must have, especially in the Spring and Winter. Its pungency will help with digestion, and the almond milk balances the herbs so that it’s soothing and not irritating to the gut. Spicy  chai is excellent for weak or sluggish digestion, cramps, congested lungs, or slow circulation. It destroys toxins and invigorates the blood, which is essential for optimal health. You’ll feel the vitality flowing through you! The fresh almond milk is a game changer-I’ll leave the recipe below. Don’t even waste your time with the boxed!

This recipe is adapted from @divyaskitchennyc in her new cookbook What you eat for how you feel.

Herbal Chai Tea Latte
1. Boil 4 cups water in pot
2. Grate 1-2 inches of fresh ginger and add to boiling water (I use 2 inches because I LOVE ginger)
2. Add one cinnamon stick (Ceylon is my fav)
3. Take 4-6 green cardamom pods and crush them so they slightly break open. Add them to the boiling water
4. Add 15 whole black peppercorns
5. Use 4-6 whole cloves
6. Optional: Add 1 star anise. Flavor wise, I can’t tell the difference with or without the star anise, but it has incredible digestive properties, so I opt in when I have it.                                                                                                             7. Turn heat down and simmer for 30-40 minutes (the longer you simmer, the more pungent, which I like).
8. Add 1 cup fresh almond milk to the pot. Strain and then add raw honey to taste

It is so delicious and satiating. A perfect light breakfast or afternoon treat!

Almond Milk
1. Soak 1 cup raw organic almonds in filtered water overnight in fridge
2. Pop the skins off the almonds (they’ll glide right off and this will make your milk really smooth)
3. Add almonds to blender with 3 cups spring water. Blend until smooth.
4. Strain with a cheese cloth, nut bag, or mesh strainer. Store in a glass jar in fridge for 3-4 days

You can also add a pinch of salt, 1/4 tsp vanilla, or a date before blending. I usually keep it plain so I can use it for a variety of things. For example, I add honey in the chai. I blend it with a date and warm it for a cozy dessert. I’ll add cacao and maple syrup for hot chocolate. I like it plain in hot cereals. Endless options. 

Enjoy! My chai is literally brewing as we speak.