Ayurvedic Nutrition Tips For Autumn + Wilted Greens Lentil Soup Recipe

 

Ayurvedic Nutrition Tips For Autumn
Autumn brings shorter days, longer nights, and cooler weather which invites a new menu of seasonally appropriate foods - ultimately to keep the body well-balanced. Autumn is considered a transition period characteristic of being dry, light, cool, rough and windy – all which naturally increase vata conditions [i.e. dry skin, constipation, arthritis, stiffness of the joints, rheumatism].

Seasonal Considerations For Autumn:
– eat warming, soothing, and easily digestible meals
– eat foods which are primarily sweet, sour and salty in taste
– drink warming herbal teas such as ginger, cinnamon and cardamom tea
– keep warm and stay out of strong winds
– do regular yoga, meditation, and pranayama breathing exercises

Ayurvedic Recipe For "Tridoshic Dal" - OnlyMyHealth.com

Root Vegetables
Although most root vegetables are available year round, they are often at their peak from fall to spring. Roots such as sweet potatoes, beets, carrots, parsnips, garlic, onions, and ginger generously provide for abundance of flavor and nutrients - especially for the cooler months of autumn.

Immune Boosting & Anti-inflammatory Fruit & Veggies
During autumn, a host of allergens can bring about a run of cough, sneezes, and sniffles. Therefore, it’s important to boost your health with anti-inflammatory foods such as apples and onions - which contain quercetin and block the release of histamine. Foods you may want to consider during autumn seasons are leafy greens such as Swiss chard, romaine, kale, and collards. Likewise, you may want to include pumpkins, pomegranates, pears, grapes and figs to your diet.

Whole Grains And Seeds:
Ideal foods for autumn would not be complete without incorporating nutritious grains such as barley, brown rice, and spelt. Likewise, there are certain seeds which are often used like grains such as amaranth, wild rice, buckwheat, millet, and quinoa. All of these foods contain high levels of B vitamins and therefore provide for good nutrition and health.

Wilted Greens Lentil Soup Recipe

Ingredients:
- 2 cups red lentils, rinsed
- 2 celery stalks
- 1 onion, yellow or white
- 2 carrots, chopped
- 1 tablespoons ginger, freshly grated
- 3 garlic cloves, minced
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoons ground coriander
- 5 cups vegetable broth
- 2 tablespoons grapeseed oil
- 3 cups fresh mixed greens (e.g., red winter kale, Swiss chard, and spinach)
- Sea salt (optional)

Directions:
1. Rinse lentils thoroughly and check for small stones.
2. Heat grapeseed oil in a sauté pan over medium heat.
3. Once sauté pan is warm, add minced garlic, carrots, celery, onions, and grated ginger. Cook until onions are translucent.
4. Add spices, vegetable stock, and lentils, and bring to a simmer. Cover and let cook for 30 to 35 minutes until lentils are soft.
5. While lentils are cooking, add the mixed greens to a steamer and cover to wilt for approximately 2 minutes.

Recipe Credited To: Chopra.com 

Want More?
CLICK HERE - For More Ayurvedic Autumn Tips
CLICK HERE - For Tips For Fall/Autumn Season

 


Ayurvedic Autumn Tips + Stewed Apple Recipe & Masala Chai [VIDEO]

 

Ayurvedic Autumn Tips
According to Ayurveda, the transition between two seasons is considered a time to be most careful in order to remain balanced. That said, if you’re feeling a little unbalanced about now, know that it’s not just you, but instead, is the rhythm of life. Let us therefore consider some simple ways to help remain balanced while transitioning into Autumn.

Autumn = Increase In Vata
Modern culture often leaves us “vata-aggravated”. One moment we are in front of a computer screen, the next moment on the phone and a moment later driving to work for another day of hustle-bustle. All this, according to Ayurveda is vata provoking. When we think of vata we should think of motion. Very simply, we can think of vata as being all that drives activity and movement within the body. For example, all the nerve impulses of the nervous system, the movement of circulation, the driving force of respiration are all under the control of vata. So what happens when vata becomes aggravated? The mind becomes less focused, thoughts become increasingly scattered, and we even become more vulnerable to respiratory conditions along with stress, worry and anxiety.

 

Vata Season - Requires Grounding & Warmth
Increased vata can have both good and disrupting effects. For example, increased energy and a sense of liveliness and vitality often are some of vata’s best qualities. Likewise, vata can flan the flame of the digestive fire [AGNI] which explains having an increased appetite and hunger during autumn and winter seasons. However, if vata is aggravated for a prolonged period of time it can lead to further conditions which often express themselves later [i.e. during winter season]. Conditions such oversensitivity to cold, frequent respiratory infections, excessive dry skin, insomnia and even anxiety and worry are all thought to occur due to prolonged affects of vata.

 

Hat - Scarf - Mittens
It is important to maintain the warmth that the body naturally creates by keeping well-wrapped and keeping the head and neck covered particularly on windy, cold and rainy days. Since the air is generally more dry during autumn and central heating can become further drying it is advised to consider a humidifier to help provide added moisture while still keeping indoor rooms comfortably warm. Further stressing the importance of maintaining warmth, we should favor warm, well-cooked meals.

How to Make Authentic Masala Chai

Ingredients
1 knot of ginger
6 mint leaves
2 cloves
8 cardamom pods
1 small piece of cinnamon
1-2 teaspoons of black tea (Assam tea is best for this)

Liquids
2 cups of water
3/4 of a cup of milk

Equipment
Saucepan
Knife and chopping board
Smashing implement (mortar & pestle / meat mallet / jackhammer)
Tea strainer / sieve capable of withstanding boiling liquids

 

~STEWED APPLES RECIPE~

Ingredients
- 1 whole fresh, sweet apple, cored and peeled
- 5 whole cloves
- ¼ cup of purified water

Directions

  1. Dice apple into small pieces. Add cloves, apple and water in a covered pot.
  2. Cook apple in ¼ cup of water until it is soft.
  3. Discard the cloves, cool slightly, and enjoy.

 

Other Seasonal Considerations For Autumn:
– eat warming, soothing, and easily digestible meals
– eat foods which are primarily sweet, sour and salty in taste
– drink warming herbal teas such as ginger, cinnamon and cardamom tea
– keep warm and stay out of strong winds
– do regular yoga, meditation, and pranayama breathing exercises


Want More?
Click Here:  5 Ayurveda Tips For Transitioning Into Fall Season

Photo Credit:  Stephen Johnson

 


Seasonal Guide For Autumn - An Ayurvedic Perspective

 

Seasonal Guide For Autumn
It’s that time of year when you first feel that crisp breeze and know that summer is gone and autumn begins revealing herself. Although every season has its traits - autumn has a particular beauty about it. Noticeable changes of autumn include the leaves changing colors, days getting shorter, and mornings growing chillier and more crisp as summer begins to fade away.

 

Dry, Light, Cool, Rough, & Windy
The qualities of autumn depict the element of “air” which can easily be understood by the nature of wind. The wind during this time of year becomes more gusty and naturally tends to dry the body [i.e. dry skin, dry eyes, constipation, etc.]. From an Ayurvedic perspective this season is thought to aggravate “vata”. Vata regulates all movement within the body with a special function of communication. Although the principle of vata permeates the entire body, its main sites of the body mostly include the central nervous system, the colon, skeletal system [hair & teeth] and skin. Therefore, as we prepare for autumn season and while keeping the totality of body-mind in perspective it is also important to take these special attributes of vata into consideration.

Central Nervous System:
Vata provides the impulse of communication which travels through the central nervous system. The dry, light, rough, and excess mobile qualities of vata can express themselves influencing the way we feel and perceive the world. Because of this, autumn is more likely to create feelings of anxiety, nervousness and even insomnia. Therefore, you may want to consider more heavy qualities to balance the light and subtle qualities of vata. For example,  just the coziness of heavy blankets and bedding provides that added comfort and warmth needed to help promote sound sleep. Another seasonal tip for autumn is enjoying a nice cup of hot milk prior to bed. For an added benefit you may want to consider nutmeg milk or garlic milk at night which also creates a sense of heaviness and grounding quality needed for restful sleep.

Delicious Spiced Milk Perfect For Autumn Season 

[Recommend To Have Hot vs. Cold]

Ingredients:
500ml milk
20g mixed nuts
2 tbsp Sugar
A pinch of saffron
1/2 spoon cardamom powder
1 tsp chironji nuts
1/2 tsp nutmeg powder
1/2 cup condensed milk
Additions of condensed milk, saffron and nutmeg, give the spiced milk its required aroma and texture.

The Gastrointestinal Tract:
One of the main sites of vata is the colon. Due to vata’s dry quality this tends to dry the colon resulting in constipation, especially common to autumn season. Therefore, our goal during autumn is to introduce more oily and nourishing foods such as a delicious bowl porridge [of oats] flavored with maple syrup and cinnamon for breakfast, hearty soups for lunch which will add both moisture and warmth to the body. Likewise, to prevent stagnation within the G.I. tract [i.e. constipation] and to help promote downward motion you may also want to consider soaking haritaki overnight in a cup of warm water. The following morning you can rinse the mouth with a few sips of this haritaki tea and then slowly sip the rest of this tea to help stimulate the bowels. Finally, Ayurveda speaks volumes about removing excess vata from the colon and therefore advocates the use of special enemas. These enemas should be performed under the supervision of a qualified ayurvedic professional and only after discussing the risks/benefits/alternatives with your primary care physician. Performing an enema using sesame oil is thought to help remove accumalated dry and rough qualities of vata from the colon.

Musculoskeletal System and Skin:
The brisk cold of autumn often increases the seasonal tendency of aching joints and ‘frozen shoulders’. Therefore, to help offset these cold, dry, and rough qualities of vata upon the musculoskeletal system you may want to massage your muscles by rubbing into the skin and muscles warm organic sesame oil. After massaging the body with warm sesame oil next consider a nice warm shower to wash off the oil and further relax and massage the muscles. Another consideration for stiff and aching muscles [and joints] is mahanarayana oil.

Other Seasonal Considerations For Autumn:
– eat warming, soothing, and easily digestible meals
– eat foods which are primarily sweet, sour and salty in taste
– drink warming herbal teas such as ginger, cinnamon and cardamom tea
– keep warm and stay out of strong winds
– do regular yoga, meditation, and pranayama breathing exercises

Want More?
Click Here:  5 Ayurveda Tips For Transitioning Into Fall Season 

 


5 Ayurveda Tips For Transitioning Into Fall Season

Ayurveda Tips For Transitioning Into Fall Season
Ayurveda defines the transitioning between two seasons as “rutu sandhi”; "rutu” being season and “sandhi” being junction or transition. During this seasonal transition it is recommended that one should change clothes, lifestyle, and attitudes from the old season and enter afresh into the next season.

Fall = Dry, Light, Cool, Rough & Windy
From the perspective Ayurveda, each season is dominated by characterstic qualities. For example, summer is hot and fiery while winter being icy and cold. Likewise, fall is considered a transition period characteristic of being dry, light, cool, rough and windy - all which naturally increase vata conditions [i.e. dry skin, constipation, arthritis, stiffness of the joints, rheumatism].

 

5 AYURVEDA TIPS FOR FALL SEASON:

 

1. Wake Up Before Sunrise:
There is a sense of increased movement during fall season. As the winds are more gusty and turbulent, so too is the mind. Therefore, one should wake up early while there is still an extraordinary silence and peace within the atmosphere and simply sit quietly. This will help one to remain more balanced throughout the day.

2. Brush Your Teeth With A Special Powder:
Brushing your teeth with a special powder made of roasted almond shell, licorice, haritaki, and a little mint will help soothe the all-to-common drying and rough qualities of fall upon the oral mucosa.

Ayurveda Toothpaste
All-natural ayurvedic formula with neem (azadirachta indica) extract helps cleanse deep toxins from the teeth and mouth.

3. Gentle Tongue Scraping:
After brushing your teeth, you want to next consider gently scraping the tongue to help remove the pesky bacterial growth that happens throughout the night. It is also thought that by scraping the tongue - it also stimulates the internal organs via thier reflex and meridian points.

Silver Tongue Cleaner
A traditional Sterling Silver Tongue Cleaner will help whisk away bacteria and impurities found on your tongue in the morning.

4. Sesame Oil Mouth Swish:
After gently scraping the tongue to help remove any bacterial build up on the tongue you then will want to consider rinsing your mouth with sesame oil. Swishing and holding sesame oil within the mouth [without actually swallowing the oil] for about 2-3 minutes is a great way to keep the oral cavity lubricated throughout the drying aspects of fall season.

5. Cup Of Warm Water:
After brushing your teeth, next consider sipping on a cup of lukewarm water which will naturally help to stimulate a bowel movement. Since constipation is more common during fall season it is also recommended to perform a breathing exercise known as “pranayama” to further stimulate this progressive and downward movement; again in order to promote a healthy bowel movement.

THE IMPORTANCE OF PANCHAKARMA - A COMPLETE AYURVEDIC CLEANSE

DIET CONSIDERATIONS:
Organic Vata Calming Spice Mix
100% organic, ready-to-use spice mixtures satisfy the six ayurvedic tastes considered essential for balance. Organic Calming Vata Churna is a blend of seven ingredients, including cumin, ginger and fenugreek.

Amrit Kalash & Other Antioxidants
Full-spectrum antioxidant: targets mind & nervous system

  • 1000x more effective in eliminating free radicals (the root cause of aging) than vitamins C or E1
  • powerful food for the brain
  • significantly boosts immunity & vitality
  • best taken with Amrit Nectar
  • vata, pitta, kapha balancing (vpk®)

 

Breakfast:
- warm oatmeal
- cream of wheat
- quinoa

Lunch:
- basmati rice with mung dal soup
- kitchari with steamed vegetables
- avoid dry, rough and raw foods during fall season

Dinner:
- steamed vegetables
- rice with ghee
- mushy soups

Dessert:
- halva
- cream of wheat with peeled almonds

Other Considerations For Fall:
- eat warming, soothing, and easily digestible meals
- eat foods which are primarily sweet, sour and salty in taste
- drink warming herbal teas such as ginger, cinnamon and cardamom tea
- keep warm and stay out of strong winds
- do regular yoga, meditation, and pranayama breathing exercises

Reference:
Lad, V. (2002). Textbook of Ayurveda, vol 3.  Albuquerque, N.M.: Ayurvedic Press.