Kitcheri Recipe

After completing the 3 day Kitcheri Cleanse I feel absolutely amazing!
I have had so much energy, my digestive system feels cleansed, my mind has been clear and focused, I feel lighter and I DID NOT feel deprived at any point throughout the cleanse. It was an added bonus that I lost 2 kilo and 2 inches from my waist! Yes, in 3 days! My summer waistline is here early, now all we can do is pray that summer comes early too!

The dish is a complete protein and full of fibre and nutrients. I felt satisfied after every meal and can truely say I didn't crave or fantasize about any other food during the 3 days! Normally on a cleanse I would be thinking about all the delicious foods I could introduce after the deep cleansing phase. On this cleanse I actually looked forward to my next bowl of kitcheri. The good thing about this dish, it is so versatile. You can change the vegetables you have to make a whole new meal!

Kitcheri is so simple to make.

Ingredients (1 serving):
35g basmati rice
25g split yellow mung beans
400ml water
pinch of turmeric

Tarka:
1 tsp ghee
pinch of asfoteida
1/2 tsp cumin seeds
 
Cook the mung beans in a small pan and bring to the boil. Simmer for 20 minutes and then add the rice. Simmer for a further 15 minutes or until rice is soft. (I like to add my vegetables when I add my rice, you may have your vegetables seperate if you prefer).

Heat the ghee in a seperate pan. Add the asfoteida and let sizzle for 10 seconds, then add the cumin seeds and let sizzle for 30 seconds. Add to the kitcheri pan and stir in well.

Add vegetables according to your constitution i.e. green beans, peas, parsley, broccoli, sprout, cabbage, cauliflower, squash and mushrooms.

Finally... Enjoy! 

I would love to know how you like your kitcheri. Please leave your comments below!

Peace, Love & Light

Sharon xx

Kitcheri Cleanse

I am really excited to be writing this article. It's a long one so hopefully I keep you interested throughout.
I have tried many different cleanses over the years (raw food cleansing, juicing, fasting, mono fasts and eating nothing but soups!) and I can hold my hands up and say, this is by far the best cleanse I have ever done!

First of all I would like to tell you where I discovered this amazing dish!
When I was studying in India I learnt a lot of yogic shatkarmas (cleansing techniques) including the Master Cleanse.

The Master Cleanse was amazing but very intense! I felt light after doing this cleanse and completely alive! This deep cellular cleanse totally transformed my life and I still feel the benefits to this very day!

We consumed a saline solution and practiced 6 specific yoga asanas in a controlled manner repeatedly until we went to the toilet to release the fluids from the other end of the digestive tract. We ingested 2 cups of water then done 2 sets of asanas. We were to repeat this sequence until we began the elimination process.

I do not like the taste of salt, so drinking this solution was very challenging for me. I got to 10 cups and couldn't physically drink any more my stomach was hurting from being so full! I was assured this is normal and advised to practice some pranayama (yogic breathing). I chose to sit on the toilet to meditate and could hear people scattering by my room. I thought to myself, "I am so jealous of everyone else being able to go so easily", and then I realized what I was doing. Immediately I let go my feelings of jealousy and affirmed to myself I am relaxed and healthy and concentrated on my breath. It worked, I had finally started the process!

Shankhaprakshalana (washing of the intestines) is the most complete and powerful of yogic cleansers, which cleans out the entire digestive tract and frees any old dried food and toxins that has become stuck to the walls of the intestines over a period of years.

This practice rebalances the digestive tract, dislodging any toxic particles and dirt that have been clogging the membranes and preventing secretion and absorption of nutrients.

The digestive system has a chance to rest giving the body chance to heal.

Shankhaprakshalana (Master Cleanse) only takes a few hours and you will receive the same benefits as you would on a fast for several weeks. Physically, the whole 32 foot of the digestive tract is fully washed and cleansed from the mouth to the anus. All toxins and impurities are removed from the body leaving the walls of the intestines and stomach as clean and as pure as that of a new born baby. After completing you will feel tremendous lightness in the body and mind.

Mentally the practice can alter your state of consciousness increasing your pranic energy.

The asanas practiced during the master cleanse stimulate the chakras in the spinal cord. This releases any blocked energy altering the state of our consciousness.

After completing this intense cleanse it is important to rest for 2 days. The stomach and intestines are brand new so you will need to eat a very sattvic diet. It is important to eat only kitcheri for 3 days and then to re-introduce vegetables, fruit, and other foods into the diet gradually. No dairy is allowed for the first week.

We practiced yoga nidra one hour after we completed the master cleanse and I felt much better. By time we had finished it was time for lunch! Kitcheri... This is when me and Kitcheri became best friends! I now incorporate kitcheri into my lifestyle and find it is a great substitute for meat.

Kitcheri is a traditional ayurvedic dish that is known for its cleansing and detoxifying properties.
It is the basic staple for a yogic diet.

Kitcheri is a complete protein, contains lots of vitamins, minerals and antioxidants and is completely delicious! The three main ingredients are rice, mung beans and ghee.

Rice is the king of all grains in ayurveda. White basmati rice is the best option. It is light, easily digested and packed full of nutrients. It is also low in fat and an excellent source of carbohydrates. Basmati rice provides the body with key nutrients such as iron, manganese and B vitamins. On the Glycemic Index, basmati rice and brown rice both have a medium G.I. White basmati rice is the better choice when making this dish for a cleanse as it gives the digestive system a rest. If you are incorporating kitcheri into your healthy lifestyle brwon rice can also be used.

Mung beans are a superfood and a nutritional powerhouse!

Mung beans are rich in protein, floic acid, iron, zinc, potassium, phosphorus, copper, magnesium, manganese, thiamine, and vitamin C. They are high in fibre, low in saturated fat and contain no cholesterol. All the nutrients in mung beans strengthen the immune system, metabolism and other organs in the body.
The antioxidants in the mung beans protect us against free radicals and disease. Mung  beans also contain anti-inflammatory, anti-fungal and anti-bacterial properties.
The beans are easily digested and make this dish a complete protein.

Ghee is very nourishing for the body enhancing physical and mental strength.
Ghee increases the digestive fire when consumed as part of a meal. The assimilation and absorption of nutrients is improved and ghee transports nutrients and medicinal properties to all the tissues of the body.
It protects the lining of the stomach and intestines keeping the digestive tract healthy. This was essential after the master cleanse. The whole digestive tract had been stripped of everything so the protective layer that ghee provides will prevent food from sticking to the walls creating a fresh new barrier for the nutrients to be easily absorbed through.
Ghee strengthens the eyes, brain and nervous system and improves memory and concentration.
It also lubricates the connective tissue making the body more flexible.

There is a lot of bad press about ghee and I have even had students reluctant to changing their oils over to this health giving choice. Yes ghee is mostly composed of saturated fat, but the body needs a certain amount of saturated fat in the diet so lets have a look at what is actually in ghee.

Ghee is full of the fat soluable vitamins A, D, E and K.

Saturated fats are either long chain or short chain fatty acids. The long chain fatty acids are dangerous to the body and are to be avoided in the diet. These types of saturated fat are found in most animal fat.
Short chain fatty acids are assimilated, absorbed and then metabolized into energy.

Ghee mainly consists of short chain fatty acids which means the body will use this fat as energy.
About 60% of ghee is saturated fat, mostly short chain fatty acids and is also high in monosaturated fat which is associated with the prevention of heart disease and cancer.

Polyunsaturated oils such as vegetable oils burn easily when cooking and create free radicals that are toxic to the body.
Ghee is an excellent choice to cook with as it does not break down in high heat, the burning point is high so you will not risk free radical damage.

1/2 teaspoon of ghee per meal is enough and 2 tablespoons a day is maximum amount allowed. Too much ghee increases kapha and can clog the system.
It is advisable for kapha individual to only have ghee in moderation.

For your kitcheri dish, you will also need a little asfoteida, cumin seeds and coriander. These herbs balance all three doshas.

You can also add vegetables to your kitcheri according to your constitution.

Good vegetables for vata include; asparagus, green beans, carrots, parsnip, leeks, squash, sweet potato, garlic and onion.

Good vegetables for kapha and pitta include; asparagus, green beans, broccoli, sprouts, cabbage, cauliflower, celery, kale, leeks, mushrooms, squash and peas.

This dish can be made in so many ways, you want to find how you enjoy it most.
Play around with different vegetables and a bit of fun with it!

I started this kitcheri cleanse on sunday and now on my third day. I feel totally amazing!
I am full of energy, feel more awake, alert and focused.
Normally on a cleanse I would be hungry quite often but with this dish being a complete protein I find it keeps me going throughout the whole day!

You can do the kitcheri cleanse for 3 to 5 days and just consume this dish for breakfast, lunch and dinner. It is highly nutritious and you will not be left feeling hungry.

Do not practice a cleanse if you are feeling unwell or have a medical condition. Speak to your doctor first!

I would love to hear from you. If you would like any more information please drop me a message.

Have a great day!

xXx Namaste xXx

Eating for your Constitution

How did you get on with your constitutional analysis?

Hopefully now you have a better understanding of the characteristics of each of the doshas, so today I will be advising you on the best foods to consume and avoid for your unique constitution.

Firstly, we shall look at vata. Vata is the leader of all three doshas, it governs all movement in the body and mind, pitta or kapha would not be able to move or exist without vata. If you have more than one imbalance, it is important to pacify vata first. 
You may have a vata imbalance if:-

* Your skin and hair is dry and rough
* You feel the cold easily
* You fatigue easily
* You suffer with constipation
* You have pain in the joints and lower back

If your mind is constantly anxious, restless, worried or fearfull, this may also indicate you have a vata imbalance.

The attributes of vata are cold, dry, light, rough and astringent, so to balance this dosha favour sweet, sour and salty foods. Avoid bitter, pungent and astringent foods. Avoid cold and raw foods and always eat warm food and spices, using cooking methods that will promote moisture, i.e. steaming, baking or sauteeing in a little ghee or oil.

All vegetables are to be cooked, and favour sweet vegetables such as sweet potatoes, turnips, carrots, zucchini, okra, green beans, asparagus, corn, garlic and onion.
Most fruits are good for vata especially sweet fruits like bananas, grapes, oranges, pineapple, kiwi, berries and pear. Apples are allowed if cooked. 
Wheat is good for vata so include wholewheat bread, pasta, cous cous and bulgar in you diet. 
Cooked oats and all varieties of rice are excellent for vata.
All dairy products are good for vata types but you must favour low fat varieties such as soft cheese rather than hard cheese.
All nuts are good, especially if soaked overnight in water and then peeled. Almonds are the best.
All oils are good and sesame oil is the best for vata.
Chicken, turkey, fresh fish, shell fish, tofu and eggs are very good for vata as they help to ground your energy.

The best drinks for vata are:
Ginger, Lemon Grass, Cinnamon, Orange peel, Licorice root and Chamomile herbal teas.
Snack on sweet ripe fruit, handful of nuts or a cup of natural yoghurt.

Pitta is made up of fire and water and governs all metabolic activity in the body including digestion, body temperature, hunger, thirst and endocrine function.  
You may have a pitta imbalance if:-

* You are prone to rashes or inflammation either internally or externally
* Your skin is overly oily and you sweat a lot
* You suffer with diarrhoea
* You suffer with eyestrain and tension headaches

If you are prone to anger or get easily frustrated, aggressive, controlling or obsessive, this may indicate a pitta imbalance.

The main thing when pacifying pitta is to avoid hot, spicy and sour foods.
Favour sweet, bitter and astringent foods that are warm or cool.
Avoid foods and spices such as chillies, pickles, vinegar, hard cheese, sour cream, citrus fruits, tomatoes, garlic and onion as these foods will aggrevate the acid and pitta in the blood and intestines.

Enjoy sweet fruits like mangoes, sweet berries, sweet grapes, apple, pineapple, cherries, melon, coconut and figs.
Favour all dark green leafy vegetables, mushrooms and potatoes.
Wheat is good for pitta, and rice especially white basmati rice is great for pitta. Oats and barley are also very good.
Favour black lentils, chickpeas and green mung beans, other varieties will increase pitta in the body.
All dairy products are good for pitta except for hard cheese and eggs.Organic natural yoghurt is to be consumed with spices like cinnamon or corriander.
Sunflower, canola, coconut or olive oil are best for pitta and ghee is the best choice for cooking with.
All sweet herbs and spices are good especially mint, corriander, fennel, basil, turmeric, cardamom and cinnamon.
Chicken and fish are allowed in small amounts.

The best drinks for pitta are:
Cold water to cool down you fiery nature, all fruit juices excpet citrus fruits, sweet homemade lemonade is neutralizing and smoothies with low fat milk.
Peppermint, spearmint, chamomile, jasmine and lemon balm herbal teas are good.
Snack on a juice piece of fruit, low fat cottage cheese, raw veggies, bowl of salad or a homemade cookie and cold milk.

Kapha is made up of earth and water and governs the stucture within the body controlling growth, weight, lubrication and formation of all the tissues. 
You may have a kapha imbalance if: -

* You gain weight easily
* Feel lethargic and lack in energy
* You experience bloating or water retention
* You suffer with sinus problems or chest complaints such as colds, flu, asthma and bronchitis

If you become over-attached, greedy and possessive, this may indicate you have a kapha imbalance.

Kapha types need dry food to balance their oily nature. All meals are to be light and nourishing to counter the heaviness of kapha. 
Avoid heavy, oily and cold foods that have predominantely sweet, sour and salty tastes.

Increase intake of vegetables especially greens.
Lighter fruits such as apples and pears are best for kapha.
Rice, dry oats, millet, barley, buckwheat, corn and rye bread are all good for kapha.
Most beans are good providing they are cooked well, and lentils and dahl are very good.
All dairy is to be avoided, cow and goat's milk is allowed in small amounts.
Ghee, canola and corn are the best oils for kapha to cook with, all other oils to be avoided.
Pumpkin and sunflower seeds, almonds and walnuts are good if slightly roasted and ground before eating.
All herbs and spices are excellent for kapha.
All meat should be avoided.

The best drinks for kapha are:
Hot water with lemon, hot water with lemon and ginger.
Snack on celery and carrot sticks, apple, pear or low fat crackers.

Try to implement these foods into your diet to bring yourself back in to balance and so you can achieve optimum health and wellbeing.

Namaste,

Sharon xx

What is Ayurveda?

      Ayurveda is a complete medical science that has been practiced for over 5,000 years. Ayurveda is used to prevent disease and is also very effective at curing disease.

Ayurveda meaning the ‘science of life’ is the art of living in harmony with nature.

The core principle of ayurveda is balance. Utilizing diet, lifestyle, herbs and bodywork, ayurveda provides ultimate wellbeing for the body, mind and spirit.

We all have a pre-set balance of the 3 biological elements vata, pitta and kapha.  When these qualities are balanced, health and clarity are the natural outcome. When these elements are out of balance, disease will be present.  Ayurveda seeks to restore health and balance our lifestyles leading us to wellbeing and longevity.

Ayurveda provides the tools to maintain perfect health and prevent and treat disease.

Ayurvedic medicine identifies the cause of a symptom, treating the cause and eliminating the root problem, whereas modern medicine treats the symptom, relieving pain but masking the problem.

Ayurveda uses a holistic approach to the cure of disease, preventing the complaint to arise again in the future.

When ayurveda and yoga are combined, the healing power is greatly enhanced, more powerful and effective. Ayurveda works from the outside in, using diet and herbal medicines. Yoga works from the inside out, using asanas, pranayama and meditation. These 2 therapies work hand in hand to restore balance creating physical health and mental wellbeing.

        The 3 biological elements vata, pitta and kapha are dynamic forces of energy.

Each and every person is unique depending on their individual constitution of each of these energies, also known as doshas. The characteristics of these doshas define our individual physical, mental and spiritual self.  These forces manifest from the five basic elements of creation: - Air, ether, fire, water and earth.

Vata-Pitta-Kapha are present in all organisms, every cell, tissue and organ. They create health when they are in balance and disease when out of balance. They are responsible for our genetic make-up and one or two of them are usually more dominant. There are seven possible combinations of constitutions: -

Vata

Pitta

Kapha

Vata-Pitta

Vata-Kapha

Pitta-Kapha

Vata-Pitta-Kapha (Tridosha)

Your unique constitution of these 3 doshas is called your prakruti ‘nature’. You are born with your unique prakruti and it never changes throughout life. If any of your doshas were to increase due to conditions such as weather, seasons, stress and dietary choices, then you would be in a state of imbalance.

This is known as your vikrati. If this is the case you need to change your lifestyle to recreate balance for your mind, body and spirit.

Vata consists of air and ether and is the energy of movement. It controls bodily functions such as circulation, respiration and movement. Fear and anxiety will be present when this dosha is out of balance.

Pitta consists of fire and water and controls temperature, metabolism and digestion. It is responsible for transforming matter into energy. Anger and irritation are signs that this dosha is out of balance.

Kapha consists of earth and water. It holds the body together and aids in lubrication. It provides growth in the body, governing the immune system and water. Insecurity and envy are signs this dosha is out of balance.

When our constitution is in balance the body is in a state of homeostasis and good health is achieved.

If you would like to discover what your constitution is so you can tailor your lifestyle and food choices to suit your unique body-mind type please use the link below:

ayurvedicyogalifestyle.co.uk/#/ethos/4561710109 

Over the next few blogs I will be sharing recipes for each constitution and revealing how you can improve your health and wellbeing by making small changes to your diet and lifestyle.

 Peace, Love & Light,

Namaste,

Sharon xXx

Goal Setting & The Power of Intention

January is the time of new beginnings and very many of you will have new year resolutions. 

Now christmas is out of the way you will be thinking about detoxing and getting rid of the excess christmas pounds.

Take a moment to think about your resolutions and decide what is most important to you.

To achieve success it is important to establish whcih resolution is your main priority and set your goals to achieve this.

Whenever setting goals you should consider the acronym 'SMART'. Your goals should be: -

S - Specific
M - Measureable
A - Achieveable
R - Realisitc
T - Timely

First of all outline what your specific goal is. If you know you want to lose weight, define how much weight you want to lose. 

For example, if you give yourself a 6 week time frame to achieve your goals, is it realistic to say you want to lose 3 stone?

Although this may be achieveable, it is definately not realistic! 

Realistically, aiming to lose 1 stone in 6 weeks is definately achieveable.

You will want to measure your goals so you have a reference point of where you started and to allow for accurate evaluation to your progressions. The best way to do this is to take photo's at the beginning and end of the 6 weeks. Take pictures from the back, front and side angles.

If you have more than a stone to lose it would be very beneficial to weigh yourself to track your prgoess. On the other hand, if you only have a few pounds to lose, the scales can be ineffective and disheartening. You could be gaining lean muscle during your exercise regime and at the same time lose body fat yet remain the same weight. A better way to track your progress would be to take measurements and check your body fat levels.

Once you have established your smart goal it is important to set an intention to help that goal to come to fruition. 

An intention is a short powerful statement that affirms you have set a goal and intend to achieve it.

If your goal is to lose weight your intention may be:

'I am slim, healthy and focused!' or 'I am slim, sexy and confident!'

Always set your intentions in the future as if you are already living it and keep them positive. Avoid words such as want and need and favour words like I have or I am. Choose empowering thoughts.

Remember the saying; Where there is a will, there is a way.
The same is true for no will. Where there is no will, there is no way.

Set your goals and intentios on what you want and not what you dont want.

We always begin and end the yoga practice with an intention but you can also use this intention throughout the day as your positive affirmation!

We have roughly 70,000 thoughts a day and for most people 80% of those thoughts are negative! When you notice a negative thought arise in your mind, use your affirmation to change your mindset.
The more you do this, the more positive you will become. Positive thoughts create positive actions and vice versa.

When you repeat your intentions and affirmations to yourself regularly, you are planting new seeds in your subconscious mind. The more you nurture these thoughts you allow yourself to grow and evolove into a happier and more positive version of your former self. 

Your subconscious mind believes everything you tell it, so get rid of your negative thoughts and beliefs and bring positivity and abundance into your life.

Change your thoughts and watch the life of your dreams openup before your eyes! Out with the old and in with the new...

Keep your mindset positive!

All the best for the new year.

Peace, Love & Light

Namaste

Sharon xXx