Takra | Ayurvedic Buttermilk (A Pitta-friendly treat)

Many of us are used to enjoying thick greek yogurt. And what’s not to love. It’s basically like ice cream😋 But for kapha it is much too dense, for vata it is hard to digest, and milk can be aggravating for pitta. Enter takra or Ayurvedic buttermilk. Now, in the traditional sense, this is not buttermilk. This is a cultured, liquid yogurt drink. The addition of water makes it much easier on pitta’s fast digestion while also lending the cooling aspects we want for this dosha. Kapha and vata may still want to limit this drink as it is very cooling.

Take takra about 30 minutes after breakfast or lunch to aid in digestion (cool high pitta digestion) and support good probiotic activity in the body.

Ingredients

Savory Version

1/2 c. plain yogurt (homemade is best but you can also use any good quality yogurt. Bulgarian yogurt has particularly good bacteria)

Pinch of ground cumin

Pinch of pink Himalayan salt

Handful of fresh cilantro, chopped

1/2 c. room temp water

Directions

Add all ingredients to a small blender or mason jar. Blend on low or shake jar vigorously until everything is combined.

Enjoy 30 minutes after meal.

Sweet Version

1/2 c. plain yogurt (homemade is best but you can also use any good quality yogurt. Bulgarian yogurt has particularly good bacteria)

Pinch of dry vanilla bean or 1/4 tsp of extract

1/2 tsp honey

Pinch of ground cinnamon

Pinch of ground cardamom

1/2 c. room temp water

Warm Cabbage Salad (Chef's kiss)

My fellow pitta and kapha folk, this one’s for you! Oh the wonders of cabbage… Cooling, fiber, calcium, prebiotics, vitamin K…the list goes on and on. Cabbage is great for kidney health, heart health, and digestive health.

In this recipe add carrots, celery, cilantro, and green onion for a fresh and satisfying salad. A hint of ginger and lime makes this play nice with many foods like tofu, rice, lentils, and more. Top with ground flax seeds or add to a veggie tortilla wrap. If you have kapha heaviness, ama, or pitta heat symptoms this is a great dish to combat those qualities.

Ingredients

1/2 head cabbage, shredded

3 carrots, shredded

1 small bunch cilantro, shredded

3 stalks green onion, chopped

2 stalks celery, chopped fine

1/4 tsp grated ginger

Squeeze of lime

Coconut aminos

Pinch of salt

Kitchari | An Ayurvedic Staple

There are as many kitchari recipes as there are chicken soup recipes. It’s just one of those personal, nourishing foods that lends itself to interpretation and flexibility based on what is needed.

This recipe is what we use in our Seasonal Wisdom Program to cleanse the lymphatic system and digestive system. There are countless benefits to eating kitchari as a meal of for several days in a row as part of a cleansing food program. No matter why you eat it, it is sure to be soothing, balancing, and deeply nourishing.

Ingredients

1 Tbsp ghee + 1/2 tsp for topping

• 2 tsp whole cumin seeds (or sub half as much ground cumin)

• 1 tsp whole mustard seeds (or sub half as much mustard powder)

• 2 Tbsp gratedfresh ginger

• 1/2 cup basmati white rice

• 1/2 cup split yellow mung dal (or sub red lentils for vata)

• 1 tsp ground turmeric (plus more to taste)

• 1/4 tsp Hing (asafoetida) Be sure to check for gluten-free options if sensitive

• 3/4 tsp sea salt (plus more to taste)

• 3 ½ cups water

• Fresh veggies depending on dosha: Carrots, beets, cauliflower, celery, onion, garlic, spinach, swiss chard, kale (add harder veggies during cooking, greens and delicate veggies after)

FOR SERVING optional

• Cilantro

• Lemon or lime juice

Directions

INSTANT POT

• Soak mung beans and rice ahead of time: Rinse and soak rice and mung dal in separate bowls for at least 4 hours. Ideally overnight.

• When ready, rinse rice and dal and place to the side.

• In a 6-quart (or larger) Instant Pot-turn the SAUTÉ function to medium. Once hot, add ghee, press “CANCEL”, and then add cumin seeds and mustard seeds and stir until toasted and fragrant (the residual heat after pressing “CANCEL” will toast them without burning).

• Add all remaining ingredients except salt — ginger, carrot, rice, mung dal, cumin, turmeric, water. Stir to combine.

• Put on the Instant Pot lid and turn to seal. Pressure cook on HIGH for 4 minutes (it will take about 5-10 minutes for the Instant Pot to pressurize before cooking begins). Once the timer goes off, let the steam release naturally for 10 minutes, then manually release any remaining pressure. If in a hurry, you can carefully quick release.

• If using greens add them to the pot and cover for 5 minutes to soften.

• Add salt and adjust to taste. Pitta and kapha should take care not to oversalt.

• Garnish with ghee, fresh cilantro and lemon or lime juice.

• Best when fresh. Try not to eat past 1 day but it will keep for 3-4.

STOVETOP

• Soak mung beans and rice ahead of time: Rinse and soak rice and mung dal in separate bowls for at least 4 hours. Ideally overnight.

• Heat a large rimmed skillet over medium heat. Once hot, add ghee. Toast for ~30 seconds or until fragrant, being careful not to burn.

• Add all remaining ingredients except for salt — ginger, carrot, rice, mung dal, cumin, turmeric, water. Stir to combine. Stir to combine. Bring to a gentle boil, then reduce heat and simmer for 20-30 minutes or until moong dal is tender.

• If using greens add them to the pot and cover for 5 minutes to soften.

• Add salt and adjust to taste. Pitta and kapha should take care not to oversalt.

• Garnish with ghee, fresh cilantro and lemon or lime juice.

• Best when fresh. Try not to eat past 1 day but it will keep for 3-4.

Almond Date Shake | Deeply Nourishing and Rejuvenating

For those who enjoy a smoothie in the morning, Ayurveda has an alternative to the cold, heavy, and haphazard staple of American diet. OK, before you come fore me let’s talk about why smoothies are not great first thing in the morning:

1. Cold and iced foods dampen the digestive fire.

2. Fruits should be eaten alone

3. Milk (if added to your smoothie) is not suggested first thing in the morning unless warmed and spiced. The morning is kapha time and milk is kapha predominant.

4. Folks like to put everything and the kitchen sink in a smoothie. One of the central concepts in Ayurveda is the wrong combination of food leads to disease. Adding grains, fruits, milk, and nut butters to a smoothie is too much for the digestive to reconcile in an effective way.

Enter the almond date shake! This recipe can scratch the itch for folks who love that morning smoothie. So what makes this different? This shake is very noursihing for rasa dhatu (the plasma/lymphatic/interstial fluids and “waters” of the body). In Ayurveda this is the foundational tissue of which all other tissues in the body are nourished. It’s easy to digest and so satisfying.

Ingredients (1 serving)

3 Dates

20 raw almonds

Pinch of cardamom

Pinch of cinnamon

1/8 tsp ground vanilla bean or 1/4 tsp vanilla extract

Pinch of Himalayan salt

2 cups water for soaking, 1 cup for drink

Instructions

Soak dates and almonds overnight in water (in a pinch you can boil water and cover for 10-15 minutes)

Remove the skins from almonds. The skins will easily slip off when you squeeze them. Watch out, they’re slippery little suckers:-)

Combine all ingredients in a blender (including water from dates)

Blend and enjoy!

High fiber tortillas

These prebiotic and gluten-free tortillas are a mainstay in my household. Easy to prepare (and prepare ahead) for breakfast, lunch, or dinner. Psyllium husks are a friend to your gut. Combined with almond, coconut, and arrowroot flours they help with vata digestive regularity, provide good fiber for pitta to slow down hot digestion, and are light enough for kapha to enjoy.

Be sure to use boiling or very hot water for this recipes to expand the psylium husk. Particularly for vata, we don’t want them to expand in the gut to further use water resources.

The quantities for this recipe make a batch of dry ingredients that you can use for about 32 servings. Use approx 1 cup of dry ingredient at a time to make 8 tortillas.

Recipe

Ingredients

1 part psyllium whole husk (must be whole husk or tortillas will be gluey)

3/4 c. coconut flour

1 c. almond flour

1 c. arrowroot or tapioca flour (I like arrowroot)

1/2-3/4 tsp salt

1 tbs baking powder

On cooking day:

1 tsp olive oil, sunflower oil, or dosha-specific oil

1 c. boiled water

Directions

Add all dry ingredients together. Measure out approx 1 cup of dry mix and add to a mixing bowl. This will yield 8 4” tortillas. Save the rest of the dry mixture in air tight container.

Boil 1 cup of water

Heat frying pan, cast iron pan or griddle on med low heat

When pan is hot, add 1/2 tsp oil and wipe down with paper towel (pan should not smoke)

In a mixing bowl, add oil to dry mixture

Slowly add 1/2 cup boiled water to dry mix and stir with a spoon. Note how mixture expands. Continue adding water until mixture can form a ball. When it’s cool enough to knead work the dough into a ball. It’s OK if it’s a little loose.

Let stand for at least 5 minute. 10 preferably.

Cut into 8 sections and roll into balls

Place parchment paper on tortilla press or use a rolling pin to flatten into desired shape.

The dough should peel off the parchment paper. If it’s too sticky, scrape off and add back to dough ball. Add 1/2 tsp of dry mix or enough to being dough together. Alternatively, if the dough is too dry and crumbly, add more water little by little.

Add torilla to frying pan and cook on each side 2-3 minutes or until you see some toasted areas. Flip and do the same on the other side.

You can serve tortillas warm or keep them in the fridge for a day (they’ll last for 2-3 but this is Ayurveda so we like to keep leftovers to a minimum:-)

Serve with any food that you’d eat with a traditional tortilla, pita, dosa, or flatbread. They are strong enough to hold food well.

Seasoning ideas:

Add cinnamon, jaggery, and ghee for a breakfast for a (vata nourishing sweet treat

Add fennel, cumin, and cilantro (or coriander seeds) for a pitta-friendly tortilla

Add garlic powder, turmeric, paprika, cumin, and black pepper for kapha-busting

A cast iron tortilla press is a must-have tool in the kitchen.

The tortilla dough should be pliable, hold together, and easy to peel off the parchment paper.

A cast iron griddle is a great way to cook these bad boys up fast.

My Mastectomy Story

Two weeks ago I dropped a surprising pic of me getting ready for my bilateral mastectomy. If you are on my mailing list you may have known about my diagnosis of DCIS (ductal carcinoma in situ) in July. This was a stage 0 breast cancer though it was grade 3 which meant that at the moment it was noninvasive but could have very soon turned to the invasive variety. 

At first I was going to have a lumpectomy (really a partial mastectomy due to its size) then do radiation. This cancer was not hormonally-responsive so it did not require tamoxifen after surgery, just the radiation. I was several weeks into my decision to proceed with lumpectomy until I started having some wobbly emotions (something that comes with the territory). I started considering bilateral mastectomy with implants which I truly never thought would be an option for me yet here I was. I met with surgeons and discussed all of my options and, in the end, decided to go with mastectomy with DIEP flap reconstruction, meaning they will use fat and vessels from my abdomen to reconstruct the breasts. Funny side note, when you google DIEP flap surgery a video that I produced for Johns Hopkins 12 years ago is one of the top video results. It was a series of videos on reconstruction and various aspects of diagnosis and recovery. I remember thinking I don’t know how I would handle that if it were me in that position. Turns out you handle it.

The emotions leading up to the surgery were varied, surprising, and very unpredictable. I am so thankful I’ve cultivated a meditation and pranayama (yogic breath work) practice because this is one of the reasons why we do it. By practicing while things are relatively calm, when the big shit hits the fan we have some really effective tools to work with. We understand ourselves in a clearer way (warts and all) and it allows the opportunity to apply the techniques more effectively. In fact, the very first thought I had when I got the DCIS diagnosis over the phone was “OK, I have tools.” A surprising reaction indeed.

The weekend prior to my surgery was my 10th wedding anniversary. My husband and I spent the weekend in the Catskills breathing in Fall mountain air, getting massages, and being serenaded by some of the (closing!) cast of Phantom of the Opera. That musical occupies a special place in my heart. I saw it twice on Broadway as a kid and it was one It was sublime.Yet there was an undercurrent of anxiousness. An unknown that I was sitting with for three months now, feeling mostly confident, but also completely WTF is happening. Nature can hold and heal those kinds of emotions so walking through the woods, floating on the water, and watching clouds float by beneath us was the perfect way to neutralize the charge of those last days leading up to surgery. Plus, since it was the last hurrah with the girls, I let ‘em all hang out!

Healing mountain air, hiking, and sharing in nature😍

Letting the girls enjoy their last nights out😂

The day of surgery started with meditation, a deep prostration and calling in of guides, ancestors, deities, devatas, and all who may help me in the upcoming journey. I then practiced asana topless and took some last photos of my body as it had come to be over my 43 years. I showered with my chlorhexidine soap, packed the last few items in the hospital bag and snuggled my daughters.

We got in the car and the song that automatically started playing from my phone was one from the mix I made while we were death doula-ing my father almost exactly a year ago exactly. I took that song coming through that my dad was letting me know he was there. I’m glad he wasn’t here living it because the whole thing would make him so sad. He felt things like this deeply.

We got to the hospital, got checked in, and it was time for the tech to get me in my gown and get my vitals, etc. To my delight, my tech, let’s call her Eva, was Hungarian! She called me by my name with the proper accent and we exchanged a few words in Hungarian. It was instantly uplifting and just another small acknowledgement that things were OK.

Nerves before the big game.

My surgeons came in, we discussed the plan, marked up my body, and they gave me “something for my nerves” before wheeling me into surgery. Whatever that was hit me fast and I don’t recall being wheeled down the hall into the surgical suite. What I DO remember was watching the nurses and docs milling about above me adjusting the lights, and me running my mouth about being a video producer at Johns Hopkins and why, oh why! didn’t I get this POV shot of a patient on the table because it was SUCH A GOOD SHOT! Hoo boy, the drugs were strong.

My next thought was how much better this scenario was compared to how John Adams’ daughter had her breast cancer removed. If you saw the HBO series it’s brutal scene. They did not show the surgery but the faces alone makes it so visceral. Let’s be eternally grateful for things like anesthesia and pain meds in this day and age. And let’s use them wisely.

My surgery went well. The team informed my husband that they got everything and it went smoothly. There was no indication of cancer behind my nipple which was a concern. While the surgery went well, there was still the matter of getting results back from pathology as to whether the cancer had remained noninvasive, changed to invasive, or remained in some other tissues.

In the PACU drifting in and out of a dilaudid haze.

The first couple of days in hospital were pretty tough and the pain meds did not fully handle the pain. Something I wasn’t quite prepared for. I wasn’t writhing in agony but moving my arms or contracting my abdominal muscles was impossible. My husband had to lift my arms for me and help position them into a comfortable position. Sitting up was something I had yet to do but that ended up being a two-person job.

So, being that I’m holistically-minded let’s talk about pain meds. I really wanted to be conservative with the heavy-hitter drugs. I didn’t want oxycodone if I didn't need it, but at a certain point I just had them bring on the full buffet. After attempting to stand up for the first time (with assistance), it was so painful I started to pass out. Thankfully I laid down in time. I was still trying to be mindful about the amount of heavy pain meds but at a certain point I had to just had to realize I needed them regularly and in full doses. We finally started to dial in the rhythm and pain management schedule and honestly that was what helped my healing progress quickly.

Central to this whole situation was/is my amazing husband. He’s been at my side helping me every step of the way. He slept in that uncomfortable recliner for two days, fed me, literally supported me when I had to sit up, helped me to the bathroom, and just kept the positivity and love flowing. We even had a few laughs. He was so phenomenal I couldn’t have progressed so well without him. He changed my dressings on a daily basis because I couldn’t yet look at my body. This shit is real. And I’m so lucky to have him as a partner.

My husband dramatically putting my nose ring back in.

Back at the homestead my sister had flown in from Texas and was taking care of my kiddos. They were pushing the boundaries as best they could and being appropriately spoiled by their auntie. My oldest, the most daunted by the whole surgery affair, was apparently taken aback when we called her from the hospital on video. She didn’t want to visit me in the hospital and apparently even the video call was a lot. She has a lot of “mixed feelings” when we talk about it. It’s totally understandable and I let her know that. My sister and mother-in-law traded the baton so between them and friends we have had so much help with the girls. It has meant the world.

So what can I say about this journey thus far? First, and probably most importantly, it’s so personal. That is probably the biggest takeaway from all of this. I remember when Angelina Jolie got her preventive bilateral mastectomy due to testing positive for the BRCA gene. I thought why would someone take such drastic measures over an unknown? I now fully understand how deeply personal these decisions are and how different people have different priorities AND THAT IS OK. It’s the reason I ended up going with a bilateral mastectomy myself.

My pathology has come back and there are no invasive cancer cells as hoped but I’m not out of the woods entirely. I do still have cells that need to be dealt with. This will be managed just like the rest of it and I’ll continue putting one foot in front of the other. Wise advice that was given to me by one of my attendees at the mediation center where I teach.

Sharing personal experiences with others is not my M.O. but I’ve had to share details for logistical reasons to let students and staff know when I’ll be out, etc. Subsequently, I’ve been able to connect with others on the journey because of this and it’s forced me to open up, which has been a blessing. Not only that, but one of my best friends from childhood and I were to go through this surgery exactly a week apart. Slightly different details but both bilateral mastectomies. And then come to find out another friend is a few weeks ahead of us on the path. Needless to say text chains have been blowing up for the last month now. And the sharing has been soooo important. We simply cannot hold this alone. It’s way too much. The weight of it is unknowable so you can’t even ration it out over time like you would your workload. It doesn’t work that way. We need support from beginning to end (hint: “it” doesn’t end).

Since this is a journey I’m very much on in real-time, I may share more on the subject. I currently have tissue expanders implanted which are temporary devices to be slowly filled with saline to stretch the skin in preparation for my next reconstruction so that is still very much uncharted territory for me. After one fill, I definitely have thoughts. I’ll share another day. Some other topics that come to mind: getting the news, preparing for recovery, transitioning from standard pain meds to more holistic options (something I’m doing as we speak), using breath and gentle movement post-surgery, and probably several other topics that I don’t even know yet because they are still on the horizon or I haven’t even reflected long enough to realize they are of note.

Feeling fresh after my first hair wash and bird bath in about a week😬

I have another major surgery in a few months so I get to do this, in another way, all over again plus some other delightful little twists along the way. But I feel armed with the knowledge that rest, nutritious food, support, faith, meditation, breathing, doctors, therapists, and deep gratitude to those in the living and non-living realms, will help the healing process along exponentially.

So here’s to carrying on. Facing it with courage, being soft, laughing, crying, and everything in between. What a ride🤘

The Sacred Window: How to have an Ayurvedic Postpartum

Because the goal of Ayurveda is to bring the body/mind/spirit back into balance and maintain that balance, nowhere does this philosophy carry more importance than in the postpartum time.

Childbirth and postpartum are some of the most dynamic times of a person’s life. It can be a profoundly physically, mentally, and spiritually challenging experience to navigate. Common issues faced during this time can seem mystifying to new parents and because we pathologize so many aspects of the process, it can be difficult to gain context for the myriad new experiences postpartum.

Ayurveda can be a powerful lens through which to view the postpartum experience.

In many cultures, it is recognized that the 40-day period after the birth of a child is a sacred window. Meaning that the nourishment and support of the mother and baby during this time is vital for the long-term health of the duo.

Sadly, in our culture new parents are often left with little support at a time that was historically centered around community involvement. All mothers need support during the postpartum time. Whether there are specific health concerns arising during the prenatal time or childbirth, or whether the process is relatively easy, Ayurveda is particularly well-suited in supporting the restoration of the mind, physical body, and spirit.

It’s best to plan for your postpartum before you give birth so you can feel confident that the necessary support, foods, herbs, and supplies are on-hand to maximize calm and rest. Rest is paramount during the postpartum time and with the addition of an Ayurvedic postpartum plan and doula new parents will find they are able to regain strength and stability during this hugely transitional time.

GroundWork provides education around food, herbs, simple breathing exercises, and pelvic steaming practices after childbirth. Postpartum steaming has been practiced around the world for thousands of years because it supports the functions of clearing material in the uterus, reducing the likelihood of infection, restoring normal blood pressure, and promoting vaginal tone and tissue repair.

Doula services and Ayurvedic Postpartum services are offered together of separately.

In The Field | Vol. 6 | What is Ayurveda?

Ayurveda is often called the “sister science” of yoga. The two sciences utilize practices and concepts from each other’s philosophies though they come from different texts in the Vedic system.

Ayurveda is focused on cultivation of health, elimination of disease, and rejuvenation of the body and spirit through the use of nourishing food, herbs, and lifestyle practices. Ayurveda also utilizes therapies from the yogic tradition such as asana, mediation, and breathwork, to name a few. In this way, we address the physical body while simultaneously cultivating health in the mind and spirit. Health becomes compromised when there is an imbalance in one or more of these areas.

The Science of Ayurveda

Ayurveda is a science first and foremost. It is based on careful theory, observation, and thousands of years of application. There are countless published contemporary studies on Ayurvedic herbs and practices (benefits of breathing exercises, yoga, Turmeric, Ashwagandha, to name a few).

Ayurveda is an earth-based tradition that utilizes the understanding of nature’s qualities, cycles (daily, monthly, seasonal), and movements to gain insight into imbalances in the body/mind/spirit. This is a very important component of Ayurveda and one only recently being studied by Western medicine in the field of Circadian Medicine.

The Importance of Digestion

Nutrition and diet are among the most important aspects of Ayurvedic medicine. In Ayurveda, the digestive fire (agni) must be properly supported for overall health. A perspective that is well-supported by western science. If the digestion and assimilation is not functioning properly we begin to see a cascade of issues arise-IBS, joint pain, skin issues, irritability, stress, or lethargy to name a few.

Western medicine acknowledges the importance of the gut microbiome and the gut-brain connection for overall health yet the bulk of this research is only about 15 years old. Ayurveda had a sophisticated map of this process over 5,000 years ago and integrates this knowledge across many systems.

Beyond Online Dosha Tests

Folks who may be, even slightly, familiar with Ayurveda have gotten to know the concept of the three doshas-vata, pitta, and kapha. The doshas (translated as ‘fault’) are a combination of qualities in every living thing. While the name suggest something negative, when in balance, our doshas give rise to wonderful aspects of health and personality. When out of balance…that’s when we encounter discomfort and disease.

Each person is made up of a unique combination of these doshas and our bodies are governed by the interplay of the doshas. We are all unique and exhibit these qualities in various ways (fiery personalities, creative thinkers, dependable friends, etc). This also gives us the myriad physical body types we find in humans.

To evaluate each person’s individual make-up, we assess various qualities at the age of puberty (prakriti) as well as the current qualities that are being exhibited (vikriti). This gives us a snapshot of the of doshas in each person. It is easy to find online quizzes (you can even take one here) to find your prakriti/vikriti however the reality is (unsurprisingly) more complex. It is easy to make assumptions on which herbs to take and which foods to add/omit, but there are many other factors involved in Ayurvedic pathology that can’t be gleaned from a quick online test. These are great starting points, but for a deeper understanding of Ayurveda, it is best to consult a trained professional.

In the Field | Vol. 5 | Gut-loving Brownies

Do you dream of having brownies for breakfast? I know I do (and I DO!) I will confess, chocolate is the siren that continues to call me to the rocks despite not really working for my constitution. So, I had to find a way to make this work for me, because I wasn’t going to let chocolate go easily into that good night.

Enter Ayurvedic Brownies.

I was looking for a solution to satisfy (at least pacify) my chocolate desire but also not increase my kapha and pitta too much. Even a couple squares of dark chocolate can slow down my digestion and get my pitta flaring (processed cocoa is very heating and cocoa butter is very heavy).

For this reason, whenever I bake or make hot chocolate for the kiddos, I always use raw cacao because it is far less heating and actually quite cooling for pitta due to it’s bitter tastes. Though cacao can be drying for vata, we balance that with demulcent oats, tahini, and sweet potato in this brownie recipe.

Interestingly enough, this recipe is very low in sugar, high in fiber, and packed with vitamins. You will notice that your hunger will be kept at bay due to the slow burn of the low glycemic index ingredients. And with just a few chocolate chips sprinkled here and there, this is a whole food recipe!

This recipe for healthy brownies is one of the few things that are always available in my house. Give it a try and let me know what you think!

1 very large sweet potato or 2-3 smal ones

1 c Rolled Oats

1/2 c raw cacao

1/2 c tahini

1/2 tsp maple syrup

1/4 c oat milk (or milk of choice)

1/4 c chocolate chips

1 tsp baking powder

1/8 tsp salt

Bake a large sweet potato (or two smaller ones) until soft, let cool (can be warm). In a food processor.

Add rolled oats, raw cacao, baking powder, salt. Mix on high for about 90 seconds. I don’t mind if the oats are not fully ground to a flour.

Add tahini, sweet potato, and 1/2-1 tsp maple syrup (optional, can also add more to sweeten), and milk of choice. Mix for 1 minute until combined.

Taste the batter and add any additional ingredients (more cacao, syrup, etc).

If mixture is cool, add chocolate chips. Spoon into 8x8 baking dish. Top with choc chips. If batter is very wet, go for the 9x12. They will be a little thinner but will bake through

In the Field | Vol. 4 | Sound + Advanced Medicine

Sound healing is quickly becoming one of the most popular holistic therapies across the globe. But of course this is a practice with ancient roots. But while seeing evidence of sound healing in cultures around the world we can also look to modern physics to support the application of sound in therapeutic settings. By applying various frequencies to both the physical body and what is known as the biofield, we see biochemical, neurological, and countless other processes can be modified and brought into a more coherent state.

Sound healing, sound bath, and vibrational medicine work to move information (emotions, previous traumas, mental loops) through the magnetic fields of the body (the biofield). Sound healing sessions help to reduce stress, feel clearer, and more centered. This is a great modality to use in conjunction with other therapies like psychotherapy, physical therapy, and any other holistic therapy. Because of its noninvasive nature it is safe and deeply restorative.

What is the “subtle body?”

In Ayurveda and Yoga (and many other traditions), there is an acknowledgement of the individual as having both gross and subtle aspects of the body. You can think of this as a spectrum. On one end we have the gross, physical (the bones and organs, what we can see and touch) and on the other side we have the subtle (thoughts, emotions, soul, and consciousness). Everything in the material world falls between these two ends of the spectrum.

Folks often think experiences such as paranormal encounters, psychic revelations, and other synchronicities are part of some unknowable realm of magic and mysticism. But when it comes down to it, this is simply refined sensory awareness to the inherent interconnectedness of our world. Some folks are naturally more aware and some folks cultivate the ability through years of practice. Either way, the senses and the support of the subtle fields of the body are important areas of health to address.

Western medicine has given a name to one aspect of the subtle body. This is known as the biofield. The biofield is a toroidal field around the body which, essentially, houses information. Everything we’ve ever experienced in our lives is recorded both in our cells but also held in the area around the body. Through working with sound frequencies such as tuning forks, singing bowls, gongs, and other instruments, we can begin to affect the physical body, the emotions, and the mind through the biofield.

But how does it work?

The thoughts and emotions belong to not only to the mind, but the biofield, that is both within us and just outside of us. This follows what many cultures and religions’, like Yoga and Ayurveda, say about the nature of consciousness.

In physics, plasma connects everything in the universe. It’s known as the fourth state of matter. It can be imagined like a huge neural network. Plasma exists in the ether, a debated fifth state of matter, and the space that contains everything in the universe. In the Vedic tradition ether is know as Akasha. So rather than thinking of space around us as empty, you can imagine it as an area that is active.

It’s not magic (it just feels like it)

You may notice a theme on my site. While many of the practices that I offer are known as alternative medicine and esoteric practices, I always reinforce to my clients that what we are working with is simply nature. The tools, instruments, and systems of today have a hyper-focus on specific organs, tissues, cells, etc. and solely in the gross (physical) realm. But that view is not complete. Our ancestors observed the world and practiced medicine with other skills that are just as, and some cases even more, important today. They practiced systems-based medicine and their perspective was to apply both body and consciousness to usher in health. This is not to say that modern medicine should be ignored. To the contrary, when ancient practices and modern perspectives meet, powerful shifts can take place. It’s all science.

In The Field | Vol 3 | Ayurveda + The Seasons

Ayurveda + The Seasons | Part I

To most in the industrialized world, seasons happen in the background of jobs, homelife, and social obligations. Even so, most folks notice a shift that takes place at each turn of the season. Some experience a sense of excitement, maybe a change in activity level, while some experience an onset of anxiety or depression. 

What we can gather from this (and what Ayurveda and many traditional medicine systems teach us) is that when the seasons change we change. Not only from an emotional perspective but also a physiological one. We are, in fact, inseparable from nature. 

Ayurveda and Nature

Ayurveda is literally translated as the science, or knowledge, of life (ayu-life, veda-knowledge). It taught us, over 5,000 years ago, that the patterns of the seasons are reflected not only in the external environment but also inside our bodies, minds, and spirits. A concept that is difficult to remember in our modern lives sometimes. It can even be argued that this forgetting of our inseparable connection to nature is one of the reasons for the destruction of our earth and her resources. But that’s a topic for another day.

So what do the seasons have to do with our health and wellbeing? And how do we harness the power of each season to leverage our own healing?

On a cellular level, our bodies want to be in sync with the rhythms of nature. But our modern lives disrupt this process. In Ayurveda, we acknowledge that different times of the season and even different times of the day require different foods, activities, and practices to maintain health. We call this dinacharya (daily routine) and ritucharya (seasonal routine). These routines bring the body back to balance should we experience illness, and helps keep things optimally moving when we are healthy. The field of circadian medicine supports this idea from a western scientific perspective.

Before we can understand why it’s beneficial to do certain things at certain times of the day or year, we first have to understand the Ayurvedic concept of the gunas, or qualities in nature. Note: these are the gurvadi gunas as opposed to the mahagunas (Sattva, Rajas, Tamas). 

Qualities of Nature

According to Ayurveda, all matter has certain inherent qualities. These qualities are grouped into 10 pairs of opposites. We can look at anything we encounter in our world (including man-made materials) and attribute these qualities to them (ex. Fire is hot, sharp, dry, and light). 

Very simply, we can think of Vata being associated with movement and motion (think peristalis and neurological activity), Pitta with transformation (think digestive juices, blood, and hormonal activity), and Kapha as form and structure (think bones, muscle, and lymph). These are just a few examples of associated functions of the doshas.

Connecting Gunas to Ourselves

From there, we turn our attention towards ourselves. Because, according to Ayurveda, all matter is made up of the gunas, we as humans are also made up of these qualities. If you are at all familiar with Ayurveda you have heard of the doshas, or constitutions: Vata, Pitta, and Kapha.

These doshas and gunas can then be attributed to physical, emotional, and spiritual characteristics of any individual. These are three groupings of qualities and each of us is made up of unique combinations of them. Each dosha is also associated with certain gunas.

Seasons + Gunas

Now let’s go back to the seasons and take a look at the gunas of each season. Like the doshas, each season is associated with a few dominant qualities at any given time. Now, depending on where you live, the gunas may be different. This chart is based on the Northern Hemisphere and mostly temperate environments. If you live in a desert or tropical climate, the changes are much different from this chart. If you live in one of these climates, take a moment to think about note the gunas that you notice are most prevalent in each season.

By understanding the qualities in each season, as well as the qualities within ourselves (whether they are innate or transitory), we can leverage the seasons’ power to aid in our pursuit of better health. From an Ayurvedic perspective, consuming foods that are out of season but otherwise considered healthy may actually be less optimal.

Simple Changes Make a Big Difference

Food for Each Season

We will get into specifics of foods for the Autumn season as well as constitution, lifestyle modifications to make, and more in Part II. For now, it’s always best to remember that eating whole fruits and vegetables that are in-season and local is best. This is one of the most effective ways to help the body align with nature from the ground up. Beneficial bacteria and nutrients from our local environment help to further align us to the changing or current seasons.

Get Outside!

Speaking of nature, get yourself out into the woods, a park, or somewhere where you can see trees and earth changing and observe the intelligence of the process. This can be very powerful especially for those who suffer from Seasonal Affective Disorder. It not only gets you out into the sun but can also help to deepen an appreciation for the season.

Sleep

Getting to sleep by 10-10:30PM allows for the body and mind to optimize the complex processes taking place while we sleep. Liver and brain function are greatly affected by our sleep habits (among others) so it’s important to aim for this target bedtime. If you have trouble getting to sleep there are several Ayurvedic practices and herbal interventions to explore.

A Deeper Dive

So let the takeaway of this post be that the seasons are not only happening on the outside but inside of us as well. That pertains to the mind and spirit too. Helping your body align with the seasons by eating seasonally and locally, getting out into nature, and taking in the changes with all of the senses can help support physical and mental health and wellbeing.

In The Field | Vol 2 | Ayurveda + The Senses

Ayurveda + The Senses

Why The Senses Are the Root of Health

The health of the senses is an important part of Yoga and Ayurveda. All that we take in through our sense organs must be digested just like food. We often make the connection of “digesting” emotions or “processing” an event. It’s not an entirely intellectual pursuit but rather a system-based one.

Our nervous system is not limited to our brain (central nervous system) and the vast network splintering out from the spine to the outer edges of the body (peripheral nervous system). There are clusters of nervous system function in various areas that have wide effects systemically.

One such cluster is the network in our stomach and gut, known as the enteric nervous system (ENS). Ayurveda established thousands of years ago that the health of the gut gave rise to health in the rest of the system. With the inverse also being true. That an unhealthy gut equals an unhealthy system. Our diet plays a huge role in our mental health, an area that is being studied more and more by western science.

Maintaining Healthy Senses

Putting aside the effects of diet for a moment, sensory stimuli are brought in from various points in the body and in turn have an effect on the system. Through the various neural networks in the body, we see a range of effects trickle down.

So what are unhealthy sensory stimuli and how do we deal with them? Here is a breakdown according to Ayurveda on how various uses of the senses:

When there is overuse we may see an increase in anxiety, insomnia, and variable digestion. When we see underuse of the senses we may find the slowing down of the functions, the mind, and a dulling of the emotions. When there is improper use, agitation and aggression may increase. These are generalizations but we can start to think about how we get “wired” when we stay up and watch too much TV or that sluggishness that happens when we sleep in too late.

By keeping the senses stable and steady, we can have the best long-reaching effect on the mind and physical functions.

The Importance of Awareness

We need to develop awareness in order to maintain healthy sensory inputs and keep our nervous systems from unnecessarily overworking. Cultivating awareness allows us to discriminate on what, who, how/much, and when we expose ourselves to sensory stimuli.

Obviously, we cannot control everything that enters our field of awareness. But once we understand the degree to which everything has an impact on our senses we can then make more conscious decisions. 

That is where the practice of meditation comes in. Practicing meditation and mindfulness builds awareness and can help create space around habitual reactions and impulses so we can really hear what our body, heart, and spirit are telling us (“maybe I don’t need to have that drink” “I know I’ll feel so much better if I move my body right now”). Further, it bolsters our ability to regulate our thoughts, nervous systems, and emotions, when new, and sometimes overwhelming, experiences come our way. 

If we’re able to make conscious choices about what we’re doing at the moment, rather than perpetually reacting, we find we have so many more choices as to what the outcome of the situation may be.

Let’s look, for a moment, at the biochemical activities that meditation, mindfulness, and breathing exercises (pranayama) produce. It has been well-studied that these techniques increase the parasympathetic response (the calming, rest, and digest response) and decrease the sympathetic response (stress, fight, and flight). Meaning that our active engagement with mindfulness, meditation, and breathing exercises allows us more opportunity to prevent the harmful cascade of effects from stress (high blood pressure, digestive upset, anxiety, insomnia, muscle tension, etc).

Practice Makes…

NOT perfect! This is a common roadblock for many wanting to try mindfulness practices. Folks think that they need to have a clear mind to meditate. Actually quite the opposite is true: the mind quiets down through the practice of meditation.

So practice is key but there is no perfectionism here. It’s about showing up and becoming aware. Practicing the techniques when things are calm will set you up for success when practicing them under duress. The more you practice, the sooner you can see trouble brewing when it comes to sensory overload and the better chance there is of managing it both before and when things become overwhelming.

So find a class, an app, or a teacher to help guide you. Yoga and Ayurveda are not one-size-fits-all practices so working one-on-one is the most beneficial because different people require different practices. Knowing, and using, these tools keep the senses healthy and maintain a resilient mind, body, and soul.

In The Field | Vol 1 | New Growth

We are in that mercurial time of spring. It’s a time of change and, even with its ups and downs, the softening is happening. We are welcoming it (on so many levels).

With this new cycle, I am celebrating the start of new endeavors.

During my year in lockdown, I was able to study with the incredible teachers and vaidyas (Ayurvedic Doctors) of Narayana Academy of Yoga and Ayurveda. I’m thrilled to also be assistant teaching current Ayurvedic Counselor students at the college. I continue my studies for another year with this wonderful group of teachers as I move toward my practitioner certification. This deepens my clinical application of Ayurvedic therapeutic practices, herbal formulations, and principles behind disease and imbalance. (Still don’t know about Ayurveda? Read more about it here.)

I’m excited to be dipping a toe into the blogging world by launching In the Field to share teachings and principles of Ayurveda, Yoga, and pelvic floor health. ‘The field,’ in this case, is not only the field of Ayurveda and wellness but also the field of the body, emotion, and consciousness. It’s the field of physical matter as well as subtle senses. The monthly editions will include Ayurvedic and Yogic perspectives on lifestyle, digestive health, food, herbs, meditation, breath, and more. We will take a look at teachings from the Vedic texts, Western medicine, and scientific studies so we can practically apply these practices to our lives.

And, of course, with the advent of my new specialty in Ayurveda, a new name, brand, and mission have also sprouted. Suveren Womxn is now Ground Work Ayurveda + Wellness. My goals in supporting the sovereignty of women and those identifying as womxn remain the same but I felt that I needed to expand the field (as it were) to include the mission of supporting everyone on their journey of alignment with Ayurvedic Medicine, yoga, and pelvic floor guidance.

With this new mission also comes the acknowledgment that the core of these practices relies on reverence and investigation into the natural world. Understanding nature helps us take steps toward respecting the Earth and as well as our own health. We can't meaningfully protect nature until we realize that we are nature.

My Ayurvedic practice has come to fruition and I've welcomed new clients. In this short time, I’ve already started to see powerful shifts taking place. Clients’ are getting better sleep, finding relief from skin imbalances, and even shifting decades-long chronic conditions with just a few simple changes.

Join me on the journey by checking in and following me on social media. New classes, blogs, and free talks are on the horizon. I'm so excited about this new phase of sharing, exchanging, and growing together. It feels like the beginning of something exciting, far-reaching, and purposeful.

In health,

Franciska