Showing posts with label Diet. Show all posts
Showing posts with label Diet. Show all posts
Kitchari Diet
In US downing a hearty grain dish would not be called fasting. But in India kitchari — a soupy porridge made from rice and mung beans, lightly spiced with ginger, cilantro, and other spices—is considered a fasting food and is used to purify digestion and cleanse systemic toxins.Ayurvedic physicians often prescribe a kitchari diet before, during, and after panchakarma, a rejuvenative treatment that cleanses toxins stored in bodily tissues as it restores systemic balance. Kitchari provides solid nourishment while allowing the body to devote energy to healing. You can safely subsist on kitchari anytime in order to build vitality and strength as it helps balance all three doshas. For restless vata, the warm soup is grounding; for fiery pitta, its spices are calming; and for chilly kapha, it provides healing warmth. Ayurveda believes that all healing begins with the digestive tract, and kitchari can give it a much-needed rest from constantly processing different foods while providing essential nutrients. The blend of rice and split mung beans offers an array of amino acids, the building blocks of protein. Its mixture of spices is believed to kindle the digestive fire, the Ayurvedic description for your innate digestive power, which can be weakened by poor food combinations.
Kitchari tastes like a cross between a creamy rice cereal and a light dal, or lentil soup. If it is a cold, blustery day or you are feeling under the weather, a steaming bowl of this classic Indian comfort food can both warm up your bones and restore sagging energy. Here's the basic recipe(serves 3):
1 cup basmati rice
1/2 cup mung beans (whole, soaked overnight)
6 cups boiling water
1/4 teaspoon turmeric
1 pinch asafoetida (a spice also called hing—available at Indian groceries)
1 cup chopped vegetables, such as zucchini, carrots, cauliflower, or anything you choose (optional)
1 teaspoon ground cumin, coriander, or any other spices you choose (optional
1. Combine the rice with the mung beans and wash twice.
2. Place rice and beans into boiling water, adding the turmeric and asafoetida.
3. Cook over medium heat until the water is mostly absorbed.
4. Add one more cup of lukewarm water, vegetables, and optional spices if you're using them. The final dish should be a stew with a very moist and soft consistency.
Preparation: 30 minutes
Weight Loss
Some of us want to know if yoga is something that can help with weight loss, and it's an essential question nowadays... Although, the field of weight loss is so complex, hatha yoga has the potential to be very transformative on many levels for you, with the physical body being a doorway to the more profound gifts of the practice.The most obvious physical benefits of yoga practice include loosening of muscles that have been tightened by inactivity, tension, and stress. Asana practice also increases the range of motion of joints, enhances flexibility, and can help correct postural problems that may have resulted from weight gain. Any style of yoga helps tone, lengthen, and strengthen the muscles, which can contribute to the sculpting of the body, but not necessarily to weight loss. Remember that muscle is, after all, denser and therefore heavier than an equivalent volume of fat tissue. According to yogic tradition, asana practice also gets the prana of the body moving, which can be helpful for you if weight gain, decreased energy, and sluggishness have appeared together.
Yoga also offers psychological benefits. Weight gain often brings with it a great deal of harsh self-judgment. Through yoga, we can counteract this by creating a safe, positive environment to reconnect with our bodies and quiet the counterproductive messages that often arise in our minds. Reengaging in physical activity through asana practice can also foster a renewed sense of control over our lives, a quality that sometimes diminishes as one's weight refuses to budge!
On a physiological level, certain styles of yoga could be more appropriate for students who have weight loss as a primary intention. Vinyasa-style class, where movement and breath link poses together, can build heat and potentially result in greater calorie burn. This style of practice could supplement other aerobic exercise that you're involved in, such as walking, running, biking, or swimming. Take it slowly, though. Something as intense as the Primary Ashtanga series may not be the place to start if you haven't been physically active for a while. Begin with a good introductory vinyasa class.
Moreover, there are more and more yoga resources promoting the practice for weight loss. In the September/December 2002 'Yoga Research and Educational Centernewsletter', editor and yoga instructor Richard Rosen reviews a recent book, Yoga Burns Fat, by Jan Maddern. He states, "The premise of the present book is that yoga practice has two prime benefits for people wanting to lose weight: one, it improves digestion and so eliminates constipation, water retention, and bloating; and two, it improves blood circulation to major endocrine glands (such as the thyroid and pancreas) that 'control your appetite, moods and sleep patterns'... as well as improved self-image." Rosen warns that, as is often the case, these premises are not supported by any scientific research, and he notes that the photos in the book, in his opinion, could be better. So, will hatha yoga practice help you lose weight? Maybe. Will it change your relationship with your body? Most likely, and probably for the better.
Nut Facts
In ancient Rome, walnuts were thought to cure headaches because of their resemblance to the brain. There's no evidence for that, but walnuts are a good source of vitamins B6 and folate, and they're rich in omega-3 oils, the same heart-healthy fats found in fish oil.New studies show that adding about an ounce of walnuts to your diet each day can reduce your LDL cholesterol (that's the bad kind) by as much as 10 percent. Maybe the Romans were on to something after all: Omega-3 oils are crucial for healthy brain functioning.
Fresh walnuts usually hit the market in early fall, but dried ones are available year-round. To restore their fresh flavor, soak them in milk.
Ayurveda & Energy Boost
Unusual mental or physical exertion, stress, and lack of sleep can make people tired. Prevention in these cases simply requires self-observation. Sometimes it means not pushing the body and mind beyond its limits. Other times it means walking or doing some physical work to help increase the body's energy level.Other major causes of fatigue include anemia, low gastric fire, and weakness of the liver. If the fatigue is due to anemia, eating iron-rich foods and blood builders such as pomegranate juice, grapes or grape juice, and beets or beet/carrot juice, can help. Right nostril breathing (Surya Pranayama) is also helpful, as it stimulates the liver, which plays an important role in building the blood. For fatigue caused by physical exertion, drinking fresh orange juice with a pinch of rock salt gives a quick boost. Add 10 drops of lime juice to help the body cool down. When agni (the digestive fire) is low, digestion will be sluggish, bringing the energy level down. One way to raise agni is to chop or grate a little fresh ginger, add a few drops of lime juice and a pinch of salt, and chew it before meals. Also, it is best to avoid cold or iced drinks, as they counteract agni and impede effective digestion. Instead, take small sips of warm water while eating.
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