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Archive for Ayurveda

Eating for Optimal Health – Winter

By Heather Anastos
Sunday, January 5th, 2014

 

The traditional health science of ayurveda teaches us that we should adjust our diets according to our personal constitutions, the seasons, and our stage of life.  In this article, we will discuss how making small changes to the foods you are eating can help you weather the winter months without gaining weight and with less likelihood of depression.  During the winter months, nature is dormant.  We are naturally less active as we “hibernate” through the winter months indoors.   In the fall, the elements of air and space are dominant, but in the winter the elements of earth and water increase.  These elemental changes are also a part of our individual experiences.  The fast-changing pace, characteristic of fall, transitions to the slow-moving pace of winter.  Have you ever felt like winter would never end?

One of the gifts of ayurveda is that it not only describes this process, but it also gives us a roadmap of how to adjust to these changes and minimize the impacts on our body’s systems.  One of the primary tools of ayurveda is the foods we choose to eat.  By making small changes to our diets, we can greatly improve our physical and mental well-being.  Since winter is associated with earth and water, we need to minimize foods that have high composition of these elements and instead emphasize foods with air and fire as their primary elements.  So how do we know the elemental composition of the foods we eat?  It’s easier than you think!

Air/Fire Dominant Foods:  Light, dry, warm, spicy

–          Examples include veggies, fruits, non-wheat grains, spices

Earth/Water Dominant Foods:  Heavy, dense, oily

–          Examples include nuts, added oils, meat, sugar

Through dietary adjustments, we can balance the earth/water increases that are naturally occurring in the winter allowing us to maintain an optimal level of health.  Increases in the earth element are also associated with weight gain.  Following an ayurvedic diet can help avoid unwanted weight gain during the winter.  During the fall, we need to add more oil and heavier foods to our diet to counter the excess air and space, but as winter approaches it is necessary to lighten up the diet.  For example, while a thick hearty soup or stew with some added fat content is appropriate in the fall, a broth-based veggie soup with barley is more therapeutic in the chill of winter.   Our digestion tends to be slower in the winter, so it is still recommended to focus the diet on cooked foods versus raw.  The cooking process is essentially a pre-digestion or breaking down of the foods which makes it easier on our digestion system.  Anyone with poor digestion and nearly all of us in the winter need to emphasize cooks foods in our diet.  Another side effect of this slow digestion is that you may find you can skip a meal or snack without adverse effect.

Virabhadrasana II (Warrior II)

Another factor to consider is that three of our major cultural holidays fall during the early winter months.    This tends to cause us to indulge in rich foods that may lead to imbalances that stick with us all winter long.  Moderation during the holidays can create a much more healthful winter.  Avoid overindulging in sweets, heavy foods, and alcohol.  Instead, choose a small amount of a wide variety of foods, increase your exercise and expand your social activities.  Already indulged?  It’s never too late to start making more healthy choices.  You can also check out our post on Detox to help recover from some of those holiday indulgences.

Resist the natural tendency to “hibernate” during the winter, instead use these months to pursue new interests.  Take a class or start a new hobby.  Spend time with friends and family.  Winter months are perfect for experimenting with new recipes – emphasize vegetables and non-wheat grains like quinoa, barley or rye.  Incorporate spices such as ginger, cinnamon, clove and black pepper.  Best of all, try a new spice that you’ve never had before!

Through a basic understanding of the principles of ayurveda, you can learn to make seasonal adjustments to your diet and lifestyle that support optimal health and wellness.  Subtle changes in what you’re choosing to eat can have big impacts on how you feel on a daily basis.  So the next time you start to feel those winter blahs setting in, break out a cookbook and try a new recipe.  Then call a friend to come enjoy it with you.

To get you started, here’s one of my favorite winter soups.  The variety of veggies and spice make it interesting, while the barley has a drying, heating effect that is beneficial in the wintertime.

Vegetable Barley

3/4 c barley

8 c veggie stock

1 T olive oil

1 c chopped onion

1/2 c chopped celery

1/2 c chopped carrots

1 c chopped greens (kale, spinach)

2 c chopped or whole tomatoes

1 c sliced mushrooms

1 T garlic

1 t oregano

1 t basil

1 t black pepper

Salt to taste

Heat the oil and garlic in a pan.  Add veggies and saute lightly.  Add broth, barley and spices.  Simmer 30 minutes or until all veggies and barley is done.
Call a friend – and enjoy a healthy winter soup, some tea, and great company.

Oh, yeah – and adding some yoga won’t hurt either!  😉

 

Categories : Ayurveda, Well-Being
Tags : Ayurveda, depression, diet, health, kapha, spices, vata, well-being, Yoga

Eating for Optimal Health – Fall

By Heather Anastos
Friday, October 19th, 2012

The traditional health science of ayurveda teaches us that we should adjust our diets according to our personal constitutions, the seasons, and our stage of life.  Essentially, making small changes to the foods you are eating can help you transition gracefully from summer to winter.  During the fall season, nature is experiencing dramatic transformations:  the bounty of harvest, the turning of the leaves, the plants and trees starting to prepare for their yearly cycle of dormancy.   These changes involve the increase of the elements of air and space, while the fire of the summer season starts to dissipate and the temperatures drop.  These elemental changes are also a part of our individual experiences.  The energy and stamina of summer slowly fades away and is replaced with a need for more rest and less vigorous activity.  If we ignore these cues and keep our hectic pace, we become more prone to stress and anxiety.  Our immune system can weaken.  A deep-seated fatigue or illness can start to manifest.  For these reasons, fall is the season when you are most likely to fall seriously ill.

One of the gifts of ayurveda is that it not only describes this process, but it also gives us a roadmap of how to adjust to these changes and minimize the impacts on our body’s systems.  One of the primary tools of ayurveda is the foods we choose to eat.  By making small changes to our diets, we can greatly improve our physical and mental well-being.  Since the fall is associated with air and space, we need to minimize foods that have high composition of these elements and instead emphasize foods with earth and water as their primary elements.  So how do we know the elemental composition of the foods we eat?  It’s easier than you think!

Air/Space Dominant Foods:  Light, crisp, raw

Examples include crackers, chips, raw veggies, salads, popcorn

Earth/Water Dominant Foods:  Heavy, dense, cooked

Examples include nuts, cooked grains, cooked veggies, soups, stews, casseroles

 

Through dietary adjustments, we can balance the air/space increases that are naturally occurring in the fall allowing us to maintain an optimal level of health.  We naturally take advantage of the prevalence of fresh vegetables in the summer, many times incorporating more salads and raw foods into our diet.  But as fall approaches, we need to transition to cooked foods.  Excess air and space is associated with poor digestion and raw foods are harder to digest.  Our cooking process is essentially a pre-digestion or breaking down of the foods which makes it easier on our digestion system.  Anyone with poor digestion and nearly all of us in the fall need to emphasize cooks foods in our diet.

Another factor in the digestibility of foods is the hydro lipid content.  One effect of excess air/space is dryness.   You may notice your skin becoming drier, but this effect happens internally, as well.  We need more warm fluids and healthy oils in our diet during the fall to maintain optimal hydro lipid balance in our systems.  Each meal and snack should have a small amount of healthy fat.  Following a very low fat or non-fat diet in the fall can lead to imbalances that contribute to increased anxiety, unexplained pain, dry skin, constipation, higher stress levels or a decreased ability to manage stress, nervous system disorders, and can also increase the symptoms of many other illnesses.

The best way to ensure you maintain a healthy diet for optimal well-being during the fall months is to shift your diet to emphasize cooked grains and veggies.  Make stir-fry’s instead of salads.  Vegetable soups with meat (if you eat it) or added cooking oils adds enough fat content to ensure digestibility.  Cooked casseroles with grains, veggies, and legumes are satisfying and healthy.  Personally, as soon as I feel that first hint of fall, I switch my breakfast to oatmeal loaded with nuts, raisins, dates, cinnamon, etc.  This hearty breakfast calms the nerves and provides the earth element necessary to offset increasing air/space.  If you must have a cold meal or snack during fall, at least have a hot cup of tea with it.  Digestive teas such as ginger, licorice, or chai can be particularly beneficial.

Through a basic understanding of the principles of ayurveda, you can learn to make seasonal adjustments to your diet and lifestyle that support optimal health and wellness.  Subtle changes in what you’re choosing to eat can have big impacts on how you feel on a daily basis.  So the next time you are feeling overwhelmed, anxious, or ill, break out the soup pot or crock pot and simmer up a batch of your favorite soup or stew.  I guess Grandma was right…chicken soup is therapeutic to a cold – or even to avoiding one.  In fact, so are vegetarian and/or vegan soups!

To get you started, here’s one of my favorite fall soups.  This vegetarian recipe is a wonderful source of earth and water, and includes a variety of digestive spices perfect for a fall or winter day.

Curried Split Pea Soup

1 1/2 c. Dried Split Peas

5 1/2 c. Water or Veggie stock

2 T. Olive oil or Ghee

1 fresh hot pepper

1 t. ground cumin

1 t. ground coriander

1 t. turmeric

Salt and Black Pepper, to taste

Plain yogurt and cilantro (garnish)

Rinse the peas with cold water and drain.  Bring the peas to a boil in the water.  Add the oil and spices.  Bring to a simmer and cook for 1 1/4 – 1 1/2 hours or until cooked tender.  If the soup is too thick, add more liquid.  To serve, place a dollop of yogurt and cilantro leaves on top.  Can be served warm in the fall or winter or cool in the summer.

Enjoy – and Be Well,

Heather Anastos, CAP

Categories : Ayurveda, Well-Being
Tags : anxiety, Ayurveda, diet, digestion, fall, health, spices, stress reduction, turmeric, vata, Wellness

Ayurvedic Detox

By Heather Anastos
Sunday, May 20th, 2012

Is a Detox Program Right for You?

Detox is a hot buzzword lately, but what does it really involve and is it safe?  The answers to those questions aren’t simple, so let’s start by describing what it involves.  Detox, short for detoxification, is a program to help your body process and eliminate toxins which have been stored in your body.   Detox programs typically involve a short-term change to your eating habits and may involve supplements or lifestyle changes.  Some programs also include “mental detox” which involves processing and eliminating the mental stored toxins, typically through meditation or relaxation techniques.

Why should we consider a detox program? 

The typical western lifestyle exposes our bodies and minds to a wide variety of toxins, including chemicals, pollution, and impurities in our food, water, and air.  In addition, if our digestion is weak or overworked due to improper eating habits, illness or stress, improperly digested food becomes a toxin known in ayurveda as ama.  This ama clogs up our systems and prohibits our bodies from functioning optimally.  If you have a feeling of heaviness in the body, your tongue is covered with a thick, white film when you wake, you have unpleasant body odor, you lack energy or focus or you have joint pain, you may have a buildup of ama in your system and may benefit from a detox.  Also, if you have digestive trouble, a low immune system, food allergies, or frequent colds and flu, you may find positive benefits from a detox.

What is involved with a safe, effective detox?

There are many detox programs available, some of which are highly questionable or even dangerous.  Some of the detox programs severely restrict calorie intake or require the use of expensive supplements which may contain very strong herbal remedies.  Be suspicious of any program that claims very fast or unreasonable sounding results.  The best approach for detox is to simply support the natural, effective, efficient detox methods that our bodies already have!  Small changes in diet and lifestyle can support the body’s ability to process and eliminate toxins.  The program I recommend includes the following:

  1. Decrease your intake of toxins so the body has less to process.  This includes foods that ayurveda states are “hard to digest.”*
  2. Support your body’s digestive processes with spices and easy to digest foods*.  Done correctly, this also encourages your body to release and eliminate “old” stored toxins from the body.
  3. Get sufficient rest to allow the body to process and eliminate toxins.
  4. Include a “mental detox” component by noticing and decreasing the amount of mental toxins you take in each day.

1.       Decreasing your toxin intake

  • Avoid processed foods which contain additives, preservatives, and artificial ingredients. Eliminate artificial sweeteners, coffee, and alcohol.   Eat fresh, whole foods.  Drink filtered water, 100% juice diluted with water, or teas.  This step can be a great detox program all on its own!
  • COMPLETELY avoid any food to which you know or suspect you have an allergy or food-sensitivity.
  • Choose organic produce when possible.  A cost-effective alternative can be visiting a local farm or farmer’s market where the produce may be organically farmed but not certified for organic sale.

 

2.       Improving your digestion

  • Add the following spices to your diet through foods or teas:  Ginger, cinnamon, black pepper, licorice, cardamom, basil, fennel, rosemary, turmeric and oregano.
  • Drink a tea of lemon, ginger and honey first thing in the morning. 
  • Dairy, wheat, eggs and soy can all be difficult to digest and are common food allergens.  In addition, meat is very hard to digest.  Avoiding or decreasing these foods for a period of time gives the digestive system a break.  Cooked foods with lots of veggies are easy to digest and should be the staple of a detox diet.  Kichari is an ayurvedic dish of beans and rice with lots of digestive spices that can be a wonderful “detox” food.
  • Increase your fiber intake by adding ground flax meal or psyllium to your diet.  These can be mixed with juice to drink, or added to cereals, salads, smoothies and other foods.  When increasing your fiber intake, ensure you are getting enough fluids or constipation can occur (which increases the amount of ama in the body instead of decreasing it!).

 

3.       Getting sufficient rest

  • Most of us are sleep-deprived.  To optimally process and eliminate toxins, the body must get sufficient rest and sleep.  Going to bed by 10PM is very important.  Ayurveda teaches us that the body uses a cycle from 10PM-2AM to process toxins – if you are awake, that energy is going elsewhere and your body will not be as effective in processing and elminating the toxins.
  • Gentle exercise will support your detox, but too much or too vigorous of exercise will be counterproductive, as the body will need to “repair” the cellular damage done from a strong workout.  Walking or a gentle yoga practice are great exercise options when detoxing.

 

4.       Mental Detox

  • Take some time to notice the mental toxins you are exposed to each day.  Mental toxins may be negative stories on the news, radio, or TV.  It may be in the form of explicit lyrics in music or graphic violence on TV or in books.  They can also be in the form of conversations you have with those around you.  Notice where your mental toxins come from and work to minimize or eliminate them.  Choose music, entertainment, and books with a positive message.
  • Try meditation, yoga, or tai chi.  These practices help slow the mind and induce a relaxation response in body and mind.

Detoxification is a natural part of the body’s function and it doesn’t take extreme measures to increase its effectiveness.  By making a few small changes, you can support the natural detox program of the body.  By minimizing the impurities in your system you will notice improved digestion and energy.  A detox program like this can be done for a day, a week, a month or can be part of a healthy lifestyle.  I recommend doing 1-4 weeks of this program 2-4 times per year at the season changes.

Heather L. Anastos, CAP

*Western medical science opinions on digestibility of foods and the need/effectiveness of detox may not agree with ayurvedic philosophy.  The detox system described here is based on ayurvedic principles, which may or may not be supported by medical studies.

Categories : Ayurveda, Well-Being
Tags : Ayurveda, ayurvedic, detox, detoxification, diet, health, toxin, well-being, Wellness

Sustaining Positive Change

By Heather Anastos
Saturday, December 31st, 2011

A few years ago I made a radical New Year’s resolution – I would QUIT making resolutions at the New Year.  Let me clarify – I didn’t give up on creating positive changes in my life, nor did I quit making goals for myself,  but after much study of human nature, including ayurveda, I realized that trying to make sweeping lifestyle changes in January is nuts (oh, and by the way, it often fails miserably).  I’m fairly certain that NONE of my New Year’s Resolutions were ever actually very successful – except perhaps the year I resolved to eat more chocolate, but that’s a different blog topic.  When I looked at why my resolutions weren’t successful, I realized that I was working in opposition to my natural tendencies.  Ayurveda describes how human nature interacts with the cycles of the seasons.  There are many repercussions from seasonal changes, but I was intrigued with the effects of the seasons on creating and sustaining positive lifestyle changes.  In particular, why were my New Year’s resolutions always spectacular failures?

Each of the doshas* are related to a season.  Fall and early winter are associated with Vata dosha, Kapha dosha is highest during late winter and early spring, and Pitta dosha is at its peak during summer.  If you study the basic qualities of the doshas, you can extrapolate that during fall and early winter you will have great enthusiasm and many ideas for change due to high vata – but may lack the follow through to actually implement and sustain change.  In the winter, kapha dosha will be hard to get going.  New routines are going to be difficult, as the natural tendency is going to be to stick with the “status quo.”  In late spring and summer, the transformative nature of Pitta dosha will help you make plans, implement change and meet your goals.  Once you’ve established the new routines, in fall vata will help you keep it fresh by bringing in new ideas and the staying power of kapha will make sure you stick with your new endeavors through the winter.

So, January is a great time to look back over the past year and assess what changes you’d like to manifest over the coming year.  Take the quiet winter months to study – think about what you’d like to do, research the options and recommit to the positive changes you’ve already implemented in your life.  Resist taking on major new endeavors.  In spring use the ideas and information you gathered during the winter months to create goals and a plan.  Take the first steps to set your plan into motion in late spring and early summer and they will have a much higher success rate!  Not only will you have spent time setting realistic, achievable, well-thought out goals, but you’ll be working in sync with nature.  The same nature that typically ensures your idealistic (and often unrealistic) New Year’s resolutions are a smashing failure will help create sustainable positive changes.

If you share my history of leaving a virtual graveyard of failed resolutions in your past, try a different resolution.  Resolve to put your plan into action this spring and watch how your resolutions bloom and grow along with the summer flowers.  Ayurveda teaches us how to work with our natural cycles and take advantages of the possibilities.  Simply by changing the pattern of WHEN you implement major changes can significantly affect the likelihood of success.  But the theories of ayurveda are best tested in the laboratory of life – try it and see what happens.

Heather Anastos, RYT-500, CAP

 

*For more information on doshas, see our Ayurveda page.

Categories : Ayurveda, Well-Being
Tags : Ayurveda, kapha, New Year, Pitta, positive change, resolutions, vata

Surviving Summer – Naturally!

By Heather Anastos
Sunday, August 21st, 2011

The heat of summer can wreck havoc with our systems – but the natural healing science of Ayurveda can help you keep your cool this summer season.  Ayurveda teaches that Pitta dosha, with its fire element, is dominant during the hot summer months.  Typical pitta aliments (like rashes, acid stomach, ulcers, inflammation, diarrhea, headaches and fiery tempers) are caused when too much pitta dosha builds up in the body.  So the key to keeping your cool this summer – is keeping cool!  Cooling activities, spices, foods, and habits can keep pitta at a healthy level and let you enjoy the fun in the sun that summer offers!

When balanced, pitta dosha keeps our digestion and metabolism working smoothly, provides the drive and motivation to meet our goals, and helps us to assimilate and process new ideas.  However, if out of balance, the natural sharp intellect of pitta can become overbearing and full of anger and rage.   This explains why tempers tend to flare when temperatures rise!

To naturally balance pitta, try the following:

      • Take a walk near water in the early morning or by moonlight
      • Drink cool (not ice cold) water  with mint, cucumber, or lime
      • Increase your use of cilantro, mint, and coriander
      • Eat lots of fresh produce – especially melons, cucumbers, peaches, and grapes.

Along with these suggestions, it’s important to avoid common pitta pitfalls – don’t exercise during the hottest part of the day, avoid hot/spicy foods, and avoid alcohol.  But what can we do when we don’t heed this advice – and pitta gets the upper hand?  The following tips can come to the rescue when pitta dosha has been aggravated.

  • For skin rashes or sunburn,  try aloe vera juice or gel topically
  • For acidic stomach/hot digestion,  try cool mint or licorice tea cool (not iced)
  • For bloodshot or irritated eyes, splash with cold water several times a day
  • Drinking a few ounces of Aloe vera juice per day can also help cool most pitta imbalances
  • Take a cool or cold shower – or at least finish with water as cold as you can stand it, especially on the head  (this is also good to avoid/decrease hair loss)

These seasonal tips also work any time of year to pacify pitta dosha.  For more information on Ayurveda and the doshas, see our other seasonal blogs – “Spring is in the Air” highlights Kapha dosha, while “Dealing with Anxiety” focuses on Vata dosha.   We can learn to maintain our health and well-being throughout the year by using the healing knowledge of Ayurveda to live in sync with the rhythms of nature.

Be Well!

Heather Anastos, Certified Ayurvedic Practitioner

Categories : Ayurveda, Well-Being
Tags : acid, Ayurveda, digestion, headache, health, Pitta, rash, skin, spices, summer, temper, well-being, Wellness

Yoga Community

By Heather Anastos
Sunday, June 5th, 2011

Where Are We Going, Where Have We Been?

Michelle (YC Founder), Heather (Director), and Karin (Previous Director)

If you have ever had the pleasure of taking a class from Michelle Allgaier, Yoga Community’s founder & original owner, you may have heard the creation story.  YC was one of two studios in the Tri-Cities when yoga was mostly taught in health clubs.  First located next to Aqua Tropics, when you walked in to the studio you could never be sure what you would find; a corn snake in the bathroom, a kangaroo rat dropping in though the ceiling, various and sundry crickets.  If you’ve ever wondered how YC got from there to here, you’re not the only one.  This month I indulged my curiosity with an interview of Yoga Community’s current director & owner, Heather Anastos. What I discovered was purpose and passion…in perfect alignment!

Christy:  I thought I’d just get you thinking on these things:  I want to tell the story of Yoga Community, how it grew from its humble origins to where we are now, and of course you are a big part of that story!  It started with Michelle, did Karin Pierce own the studio for a while?  Heather:  Michelle is the founder and owned the studio for 3 years.  Karin bought it from Michelle and had it for about a year.  I bought it off of Karin in June 2007. 

C:  I’ve heard about your personal yoga journey, didn’t you start doing yoga at Curves? H:  Women’s Only with Michelle.   A friend dragged me to yoga – I wanted to go to kickboxing. The rest is history! 

C:  Have you always been fitness oriented?  H: I was never athletic…I took my PE credits in college (volleyball and racquetball) as pass/fail because I didn’t want to mess up my GPA.  When I moved to Washington after college, I joined the gym and started weight training and doing aerobic classes – I loved step and a combination step-weight training class. 

C:  What really set the hook for you with yoga?  H:  When I was in that first class with Michelle, we did downward facing dog – and Michelle did the normal assist – pulling my hips up and back to lengthen the spine.   As she did that, I just felt everything move into place – I felt energy surge through my whole body – it felt amazing.  That’s when I knew that yoga was something more than just another fitness class. 

C: It’s something you are obviously quite passionate about, and have dedicated the past few years of your life to its study, and teaching.  Why?  H:  Yoga has changed my life for the better.  Mostly, I study because I want to learn more for my personal journey and growth, but, of course, it also makes me a better teacher. 

C:  What made you want to teach, and then be the owner of the studio?  H:  I didn’t, at first, it just sort of manifested.  I took my first one week of teacher training because I wanted to understand more about how to practice on my own.  Soon after my first yoga training, I started my Ayurveda training.  In fact, I “taught” my first class to my Ayurveda class when the electric was out and we had some free time before we could start our class.  While I was in that program I started to realize how complimentary yoga and Ayurveda are as healing arts, and I thought I’d like to have a wellness center someday that combined the two.  Then I found out that Karin couldn’t continue to manage Yoga Community.  I was a little unsure – I only had one week of teacher training!!  But I was a manager at Hanford working on multi-million dollar contracts – I knew I could manage the business aspect.  So I talked to all the instructors – and they were all interested in staying, they just didn’t want to manage the business.  So, I decided to do it – and signed up for a 200-hr teacher training program as soon as I could!!   After that, the 500-hr training just fell into place.   I’m still grateful that the previous instructors and both previous owners stay involved at YC, it’s especially cool that Michelle created the mural for the new entry way.  It’s a nice to keep the history of the studio while we move forward and grow.

C:  Now, besides the physical practice alone, there are workshops on Ayurveda, and yoga philosophy.  Talk about that.  What is your vision, or intention for Yoga Community?  H:  I want Yoga Community to be a place dedicated to traditional yoga practices.  It seems like so many classes are diluting the practices, trying to make them more “western” but perhaps losing touch with the rich, long traditions of yoga.  I want us to have the opportunity to let yoga evolve for modern times, but without forgetting the depth of the knowledge that yoga has developed over the centuries.  I want a space where we can chant, discuss philosophy, and practice with a connection to that past knowledge.  It’s also a space where yoga is allowed to be whatever you need it to be – it can be just an exercise class or it can be part of your personal spiritual growth.  That aspect is one that often gets “diluted” out of classes – but I’m celebrating it.  Just check out our entryway mural – the OM symbol is a representation of the spirituality that can be present in your yoga practice.   Yoga can change your life.  It certainly improved my life.  I changed jobs, improved my diet, and became a better person.  I don’t think that would have happened without the positive influences of yoga.

C:  Where do you go from here in your own practice?  H:  Who knows?  It’s been a fun journey – I can’t wait to find out what the next stop is!!  Though I must admit, my original intent with Ayurveda was to get my Masters Degree…and that’s still a possibility. 

C:  What advice do you have for the person just beginning their yoga practice?  H:  Relax, don’t try so hard, and be open to the possibilities that present themselves. 

C:  What about the advanced students who want to deepen their practice?  H:  Sign up for some workshops.  Doing 10-12 hours of yoga in a weekend is a liberating experience.  Incorporate more than just asana into your practice – explore pranayama and meditation.  Read some of the yoga texts – or better yet, come to our philosophy discussion groups!! 

C:  How much do you think a person needs to put in to reap the benefits of practice?  H:  Like most things, the more you do it, the more benefit you get.  But I see benefits in my beginners’ class where they are practicing just once a week for eight weeks.  So any amount is beneficial – don’t think that you have to have a certain amount of time set aside to practice, just use the time you have and the benefits will be apparent.  

C:  What about the remodeling… you chose bamboo flooring (lovely, btw!), for environmental reasons?  H:  Yes – I wanted to redo the original wood floor, but it was just in too poor shape.  The bamboo was a nice, green alternative.  We also added the cloth towels in the bathroom – they create a sense of luxury and indulgence, and they are a greener alternative. 

C:  Anything else?  H:  Just that I love directing the studio.  It creates a sense of balance in my life and gives me back so much more than I put into it.  I tend to be a workaholic – and yoga tempers that.  The work I do for the studio doesn’t ever feel like work.  When I took my 500-hr training, we had to talk about ourselves and tell our peers about ourselves outside of yoga – when I said that I’m a chemist full-time at Hanford and also a studio owner, my teacher (Kathryn Payne) asked “What do you do for fun???”  – I honestly answered, “This – I’m taking a 500-hr training program.  This IS fun for me!!”

~Christy Thompson

Categories : Philosophy, Studio News, Yoga
Tags : Ayurveda, Yoga

Spring is in the Air…

By Heather Anastos
Saturday, March 27th, 2010

It's Spring!Unfortunately, it also gets in our sinuses, chest and lungs!  It seems like the springtime cold is inevitable.  But is it really?  According to the ancient health practices of Ayurveda, illness like the springtime cold is due to imbalances in the doshas – the three energies that control functioning of the body and mind.  In particular, sinus congestion and respiratory issues are related to kapha dosha.  Kapha is responsible for structure and lubrication in the body – too much phlegm is caused when the signal to lubricate the sinuses goes too far.  Kapha is also associated with mental stability and generosity of spirit.  When out of balance, kapha dosha can manifest as lethargy, possessiveness, and depression.

Late winter and springtime are the seasons associated with kapha dosha.  This explains why seasonal depression hits the hardest after the holidays (late winter) and why those springtime colds seem so inevitable.  Luckily, once you are aware of the natural increase in kapha during this time of year, you can take steps to minimize the buildup and imbalance of kapha through diet, exercise and lifestyle.

  • Emphasize light, spicy foods / minimize heavy, oily or sweet foods (think broth soups with lots of veggies, or spicy stir-fry’s – Thai food anyone???)
  • Get plenty of vigorous exercise – this is the time of year to work up a sweat
  • Tackle a task you’ve been putting off (Spring cleaning those messy closets?)

But sometimes, that isn’t quite enough and you may still find yourself with a spring cold.  Never fear – Ayurvedic therapies can help you kick that cold in time to smell the apple blossoms.  At the first sign of sinus congestion, start using a neti pot to cleanse the sinus cavity(1) – (see the notes below for more information on neti pot).  This helps avoid phlegm build up and gets things moving.  You can also add a pinch of the spice turmeric to the saltwater rinse.  Turmeric is a natural antibiotic and anti-inflammatory agent – it’s an ingredient in both curry and mustard and gives them the traditional yellow-gold color.  If you have a sore throat, gargle with a turmeric-salt water solution and the anti-inflammatory properties are immediately apparent (2).  But be careful – this healing spice stains cloth and countertops.

TeaTo cure a cold, stick with light, easy to digest foods – such as broth-based soups (What do you know?  Grandma was right – chicken noodle soup does help cure your cold – though veggie-based will work, too).  But to really help get kapha balanced, add some spice.  In particular, heating spices like ginger, clove, and pepper balance kapha.  So grab that ginger tea or make a pot of spicy Chai – but leave out the kapha-aggravating sugar and milk.  If you have to add sweetener, stevia is least kapha aggravating.

As you learn more about living peacefully within the cycles of nature, the springtime cold will no longer be inevitable.  But until then, these easy tools can help you get back to optimum health in no time at all.

Namaste,

Heather Anastos, Certified Ayurvedic Practitioner

 

(1)  For more infomation on neti pots, see the links below.  The first link is to a WebMD discussion of the benefits of neti.  The second is a how-to video.  Personally, I’ve never done the exercises afterward, but the video gives a good demonstration.  (Though it isn’t as easy or comfortable as they make it look!)

http://www.webmd.com/allergies/sinus-pain-pressure-9/neti-pots

http://www.youtube.com/watch?v=j8sDIbRAXlg

(2)  For more information on turmeric, and other healing spices, I recommend the following reading:

Simon, David and Deepak Chopra.  The Chopra Center Herbal Handbook – Forty Natural Prescriptions for Perfect Health.  New York: Random House, 2000.

Frawley, David and Vasant Lad.  The Yoga of Herbs, 2nd Edition.  Twin Lakes: Lotus Press, 2001.

Categories : Ayurveda, Well-Being
Tags : Ayurveda, common cold, herbs, kapha, neti pot, spices, turmeric

Dealing with Anxiety

By Heather Anastos
Friday, August 21st, 2009

I’d like to think it’s still summer here in the Tri-Cities…but…

Have you noticed the chill in the night/morning air?  The shortening of the days?  The Back to School sales?Fall trees

Yeah, despite wanting to hold onto summer for a while longer – all the signs are here.  Fall is just around the corner.  And with the start of fall comes the increases in vata dosha.  Doshas are the three energies described in Ayurveda, the traditional health science that is a sister science to yoga.  Each of these energies, or doshas, controls part of the body’s functions. Vata is the dosha that controls movement in the body and creativity of thought; however, when out of balance it also leads to increased anxiety, confusion, insomnia, dry skin, and constipation.

As soon as the first signs of fall start to show – so do the physical and mental ailments associated with vata.  But, luckily, ayurveda doesn’t just explain the phenomenon – it provides us with the tools to help calm the “vata monster,” as one of my ayurveda clients puts it.   Vata is associated with the properties of dry, cold, and light – so to soothe vata, we need to increase the opposite qualities of moist, warm and heavy.  You can do this several ways:

Bath with Candles

*  Try a warm bath with oil.

*  Self-massage with sesame oil, especially before bedtime to combat insomnia.

*  Prefer warm, cooked, well-seasoned foods  (think oatmeal with cinnamon instead of cold cereal, or soups instead of salads).

Viparita KaraniOr try one of my favorite ways calm vata – spend a few minutes each day practicing a restorative yoga pose, such as Viparita Karani (Legs Up the Wall pose).  It takes about 5-7 minutes in this pose to feel the calming effect, so stay at least 10 minutes to get the full benefit.  This pose also helps with insomnia – practice it before bedtime or if you wake in the night, and you’ll soon be ready to drift back off to sleep.

By taking care of the vata dosha through these techniques, we reduce our anxiety levels allowing us to deal more easily with all the stresses of our daily lives.  Try these techniques and see what happens when you calm your “vata monster”!  When in balance, the vata dosha provides us with great creativity, insight, and vision. Tap into the positive side of your vata dosha and reap the benefits of reduced anxiety.

Namaste,

Heather Anastos, Certified Ayurvedic Practitioner

Categories : Ayurveda, Well-Being
Tags : anxiety, Ayurveda, fall, insomnia, vata, viparita karani, Yoga
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