How to Do Abhyanga: Warm Oil Massage for Stress Relief and Better Sleep

How to Do Abhyanga: Warm Oil Massage for Stress Relief and Better Sleep

Here in the Northeast, we get dry and chilly in winter. The ancient Ayurvedic practice of abhyanga, a massage using specific warm oils, can be done by an Ayurvedic professional, or you can do it yourself as a daily practice. Abhyanga has transformed the quality of my winter skin and made me feel calmer and more balanced.

This deeply nourishing ritual supports your body, mind and spirit. It promotes relaxation, detoxification, and metabolic health. Whether you’re new to Ayurveda or a seasoned practitioner, incorporating abhyanga into your daily routine can profoundly affect your overall well-being.

Just What is Abhyanga?

Abhyanga is a traditional Ayurvedic practice that involves massaging your entire body with warm oil. The word “abhyanga” translates to “oil massage” in Sanskrit (an ancient language). This holistic practice is rooted in the Indian system of medicine, Ayurveda, which emphasizes balancing the body’s constitutional energies (doshas) to promote health and prevent disease.

The oils used in abhyanga are typically infused with herbs tailored to an individual’s dosha type (Vata, Pitta, or Kapha). Sesame oil, coconut oil, and mustard oil are common base oils, each offering unique therapeutic benefits. The practice is believed to improve circulation, enhance lymphatic drainage, and rejuvenate the body.

Here’s what my abhyanga set-up looks like: 

pyrex bowl on a coffe cup heater, with 2 oils next to it, and oil warming in the cup

How to Perform Abhyanga

Doing abhyanga at home is simple and can take just 10-20 minutes (longer for your oil to soak in, which is ideal). 

Here’s a step-by-step guide to help you get started:

  1. Choose Your Oil

    Select an oil that suits your dosha. For Vata calming, warming sesame oil is ideal. Pitta balancing benefits from cooling coconut oil, while Kapha calming thrive with lighter oils like mustard or safflower. If in doubt, it’s hard to go wrong with Vata pasification (which tends to be calming). I use jojoba oil, which suits all doshas, and one infused with rose.

  2. Warm the Oil

    Heat the oil slightly to enhance absorption. Place a small bowl of oil in a larger bowl of hot water to gently warm it. Or, use a plug-in coffee cup heater and a small Pyrex bowl to warm the oil for about 10 minutes. 

  3. Create a Calming Environment

    Find a warm, quiet space where you won’t be disturbed. Light candles, play calming music, or use essential oils to create a serene atmosphere. If you are in the bathroom, take a moment to look in the mirror and say to yourself – I am nourishing my nervous system with loving self-care. 

  4. Begin with Your Head

    Begin by massaging the oil into your scalp, beginning with the crown of your head, with circular motions. This stimulates blood flow and nourishes your hair follicles. Massage your outer ear, and ear lobes, gently massage your forehead, temples, jaw, chin and neck. 

  5. Move to Your Body

    Use long strokes on your limbs and circular motions on the joints. Apply light pressure on sensitive areas like your abdomen and chest and more vigorous pressure on thicker-skinned areas like the soles of your feet and palms. Do this massage lovingly, paying attention to your body and sending it good wishes as you massage.

  6. Focus on Your Marma Points     

    Marma points are sensitive energy points in the body (similar to pressure points in acupressure) in the Ayurvedic energy system. Gentle stimulation of these points can help release blocked energy and promote healing.

  7. Give the Oil Time to Soak in

    After completing the massage, allow the oil to sit on your skin for 15-20 minutes. I massage myself naked, then put on old clothes to shuffle around in for a while while my oil soaks and softens me. This allows the herbs and nutrients to penetrate deeply.

  8. Take a Nice Warm Bath or Shower

    Rinse off excess oil with a warm bath or shower. Use a gentle cleanser to avoid stripping your skin of its natural oils.

  9. Consistency is Key

    When I am under stress or need to perform, I try to do abhyanga daily – it keeps me relaxed and energized. For the greatest benefits, perform abhyanga daily or at least three times a week. Ultimately, whenever you can do it is great!

What does the science of Abhyanga say?

From a Western clinical perspective, there are not yet large randomized controlled trials (RCT) for using abhyanga. RCTs are the gold standard when comparing treatments to see what works best for what.

There are however, several case studies and trials, including a pilot study funded by the National Institutes of Health (4). Some of the studies use abhyanga within a mixed Ayurvedic regimen that suggest substantial benefit for inflammatory and stress-related conditions (1-3). The NIH funded pilot (n=20) also suggested substantial stress relieving benefit. It is well established that massage has physiologic and psychological benefits, and that the aroma of warm oils has an impact.

Abhyanga is an extremely low-risk intervention – if you have sensitive skin, don’t do full abhyanga until you’ve tested the oil on a small patch of skin. Be aware of just warming the oil so that it’s pleasant and comfortable. 

The bottom line is how it feels and how it benefits you in your life as a self-care practice. If you have an inflammatory or stress-related condition or are at risk for one, if this appeals to you, check it out!

How Abhyanga Manages Stress & Balances

One of the greatest benefits of abhyanga is its ability to help manage stress. Chronic stress is almost universal today, is associated with health problems, including anxiety, depression, insomnia, and metabolic disorders, and makes almost every health issue worse.

Here’s how abhyanga can help:

  • Activates the Parasympathetic Nervous System: The gentle, rhythmic strokes of abhyanga activate the parasympathetic nervous system, also known as the “rest and digest” side of the autonomic nervous system. This helps calm your mind and body, reducing the physiological effects of stress.
  • Improves Circulation: This massage enhances movement and blood flow, promotes the delivery of oxygen and nutrients to tissues while helping to remove toxins. Improved circulation also supports lymphatic drainage, helping the body eliminate waste more efficiently.
  • Balances the Doshas: According to Ayurveda, stress can cause imbalances in the doshas, particularly Vata. Abhyanga helps ground and stabilize Vata energy, reducing feelings of anxiety and restlessness.
  • Promotes Better Sleep: Lack of quality sleep is an epidemic in our busy culture. By calming the nervous system and relaxing the body, abhyanga can improve your quality of sleep. Restful sleep is essential for managing stress and maintaining metabolic health.
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How Abhyanga Benefits Metabolism

Metabolic health refers to the body’s ability to create and process energy – to maintain optimal levels of blood sugar, cholesterol, and blood pressure. Poor metabolic health can lead to conditions like obesity, diabetes, and cardiovascular disease, thyroid imbalance and even some cancers.

Abhyanga offers several potential benefits for those struggling with metabolic issues:

  • Reduces Inflammation: Chronic inflammation is a key contributor to metabolic disorders. The herbs and oils used in abhyanga have anti-inflammatory properties that can help reduce systemic (body-wide) inflammation. In one small study using abhyanga within a combination Ayurvedic treatment, nearly 65% of a group with osteoarthritis reported significant improvement, and an additional 23% reported moderate symptom improvement.(1)
  • Supports Detoxification: Massage can stimulate the lymphatic system, supporting the removal of toxins. A well-functioning lymphatic system is essential for maintaining metabolic balance.
  • Enhances Insulin Sensitivity: Regular abhyanga can improve insulin sensitivity by reducing stress and promoting circulation. This is crucial for anyone with metabolic issues, including individuals with insulin resistance or type 2 diabetes.
  • Improves Digestion: According to Ayurveda, abhyanga supports agni (digestive fire), which is essential for breaking down food and absorbing nutrients efficiently. Healthy digestion is a cornerstone of metabolic health.

The Mind-Body Connection:

Abhyanga & Emotional Well-being

Beyond its physical benefits, abhyanga can have profound effects on your emotional well-being. The act of self-massage is inherently nurturing and fosters a deep sense of self-love and compassion. It encourages mindfulness and helps you connect with your body, promoting a positive self-image.

Additionally, abhyanga can help release stored emotions and trauma held within the body. The gentle touch and mindful practice create a safe space for emotional healing and self-discovery.

abhyanga oil massage Annie B Kay holistic dietitian

Incorporating Abhyanga into Your Modern Life

While abhyanga is traditionally performed daily, it can be adapted to suit modern lifestyles. Here are a few tips:

  • Start Small: If daily practice feels overwhelming, start with once or twice a week.
  • Focus on Key Areas: If time is limited, focus on key areas like the head, feet, and hands.
  • Make it a Ritual: Treat abhyanga as a sacred time for self-care. Set aside time each week to unwind and reconnect with yourself.Abhyanga is a powerful nurturing Ayurvedic practice that offers a myriad of benefits for physical and emotional well-being. By incorporating this self-massage ritual into your routine, you can help manage your stress, promote balanced health, and support your metabolic health journey. Whether you’re looking to reduce anxiety, improve sleep, or enhance your overall vitality, abhyanga provides a holistic approach to achieving wellness from the inside out.

    Have you embraced this ancient wisdom and made abhyanga a part of your self-care toolkit for a healthier, more balanced life? I want to know!

    Please share a comment!

Sources

(1) Clinical study on Sandhigata Vata w.s.r. to Osteoarthritis and its management by Panchatikta Ghrita Guggulu. Akhtar B, Mahto R, Dave A et al. (2010) Ayujournal, 31(1). 

(2) Role of Shirodhara and Abhyanga on serum cortisol in Anxiety – A case report. Sharma et al.(2025).J Ayurveda and Integ Med 16 100948

(3)Ayurveda management of Major Depressive Disorder: A case study. Tubaki B, Chandake S, SarhyalA (2021)Journal of Ayurveda and Integrative Medicine 12, 378e-383.

(4) Pilot study investigating the effects of Ayurvedic Abhyanga massage on subjective stress experience. Basler AJ. Altern Complement Med. 2011 May;17(5):435-40. doi: 10.1089/acm.2010.0281. Epub 2011 May 13. PMID: 21568717.

 

Apple Butter Recipe

Apple Butter Recipe

I’ve never made an Apple Butter Recipe for those seasons of just too many apples. ‘Til now. It was sensory. The house was filled with the tangy-sweet spice of a concentrated apple pie. It was almost overwhelming. Blissful.

Do it on a weekend, or when you have a couple of days, because this is not a quick recipe. I made mine on a glorious sunny golden two days in early October. The year prior, we’d had an unfortunate spring storm that knocked the apple blossoms off every tree. We wondered if we’d ever have apples again. Well, this year – stand back, friends. We are inundated. We appreciate the bounty and are savoring a bumper crop this year.

Here in the rolling hills of the Berkshires of Western MA, apple trees are everywhere. They grow in people’s yards, along the edges of fallow fields, in almost every forest. Did Johnny Appleseed plant them? I choose to think so. These are heirloom apples – old stock. They are small, sometimes crab-apple-like, or very mild tasting. Much more subtle than the big, bold apples in season that we modern Americans are used to.

What is Apple Butter?

Apple Butter is a rich, smooth, spiced jam-textured apple sauce. Cooks use a variety of apples – everyone seems to have a favorite combination – granny smith, honey crisp, or my favorite macoun (more an eating apple, for breakfast, with a big spoonful of peanut butter). I used a combination of cooking apples and some little guys from my yard.

How much of what type of sweetener is another big discussion in Apple Butter Recipe forums. Some recipes call for cups of both white and brown sugar. My aim with sweeteners, as with other drugs, is lowest effective dose. When you get to the step when you’ve got the smooth apple sauce-like product, that’s when you decide if, how much and what type of sweetener. I had honey and used just a bit, and a pinch of salt – creamy perfection!

Then, spices. I used whole spices and removed them – it gave a lovely colored end product. And lastly, storing. I canned mine in 8 oz jelly jars. Since I don’t can a lot, and this was some thick stuff, I will double-check for less air pocketing in the jars next time. These might hold for a week or so, but not for the year, due to that air pocketing.

Apple Butter Recipe

This Apple Butter Recipe fills the house with the tangy-sweet spice of a concentrated apple pie. A sensory way to use up too many apples.
Course Side Dish
Cuisine Botanical
Keyword apples, healthy holidays
Prep Time 48 hours
Cook Time 6 hours
Servings 4 8 oz jelly jars

Equipment

  • 1 Large bowl
  • 1 Kitchen scale, if you have one
  • 1 Heavy pot
  • 1 Stovetop
  • 1 Sieve or Food Mill
  • 1 Set of measuring spoons and cups
  • 1 Pairing & 1 Chef's knife

Ingredients

  • 4 pounds apples Use a blend - or your favorite
  • 1.5 cup water Some people use more
  • 1/2 cup apple cider vinegar
  • 1 lemon, juiced Use juice,compost lemon rind & seeds
  • 2 sticks cinnamon use whatever spices you like - whole or ground
  • 4-5 whole allspice
  • 5-6 whole cardamon seeds
  • 3 tsp local honey
  • 1/2 tsp sea salt

Instructions

  • Quarter apples (can slice smaller). Leave skin on, core in but seeds out.
  • Place sliced apples, vinegar, water, and spices in a heavy pot. Bring to a boil for 2 minutes then turn down to medium, and cook, stirring and smushing, for 45 minutes to an hour or more, until apples are consistency of a thick apple sauce. You can do this step and then leave overnight.
  • Either push through a sieve (to remove skins, cores, whole spices), or use a food mill. I found this step a workout!
  • NOW the question of sweetener. Taste your product, get to know it a bit. Does it need a touch of sweet? Some cooks use brown sugar, I used just a bit of honey, and a touch of salt.
  • Cook down until you reach a jelly-like consistency. Sometimes it turns a rich brown, but I aimed to keep it pink, so I stopped before it got to that stage. My consistency was velvety and delicious.
  • Keep in the freezer in small containers, or can in jelly jars. This makes a really lovely holiday gift.

A few Apple Butter Recipe Tips & Visuals

Here’s what about 4 pounds (64 oz, I have 65 oz here) of apples looks like – it’s about 11 medium apples.

Apple Butter Recipe Annie B Kay

Cores in, seeds out, my friends. Apple seeds contain a compound composed of cyanide and sugar. If enough is consumed, it can kill you. So, seeds out. Here’s what my quartered apples look like as I begin to cook them.

apples quartered and seeds out for Apple Butter Recipe

Here’s what my apple mix looks like once it’s cooked down.

Apple Butter recipe - apples cooked down

Pushing this mixture through a sieve was a workout, but it did make a beautiful, smooth product, and the crabapples gave it a gorgeous pink color.

I’m no great chef but I am a holistic nutritionist who likes to cook – check out my easy tasty healthy recipes, by visiting my Easy Healthy Recipes page.

All the very best,

Annie

Cherry Walnut Oat Scone Recipe

Cherry Walnut Oat Scone Recipe

Love the dough and I don’t mean money. It’s scones.

I’ve looked high and low for better-than versions of white-flour butter-laden scones. The high-test versions are sooo good and believe me I have a scone map of the excellent bakeries in town – I get my share! But, if you are looking for a weekday scone filled with nutrients and fiber, then give my Cherry Walnut Oat Scone Recipe a try.

This recipe is flexible enough that you can change it up – try lemon poppyseed (I’d nix the cinnamon in that case & use lemon yogurt), raisins instead of cherries, or dried ginger and coconut.

Apple Butter Recipe

This Apple Butter Recipe fills the house with the tangy-sweet spice of a concentrated apple pie. A sensory way to use up too many apples.
Course Side Dish
Cuisine Botanical
Keyword apples, healthy holidays
Prep Time 48 hours
Cook Time 6 hours
Servings 4 8 oz jelly jars

Equipment

  • 1 Large bowl
  • 1 Kitchen scale, if you have one
  • 1 Heavy pot
  • 1 Stovetop
  • 1 Sieve or Food Mill
  • 1 Set of measuring spoons and cups
  • 1 Pairing & 1 Chef's knife

Ingredients

  • 4 pounds apples Use a blend - or your favorite
  • 1.5 cup water Some people use more
  • 1/2 cup apple cider vinegar
  • 1 lemon, juiced Use juice,compost lemon rind & seeds
  • 2 sticks cinnamon use whatever spices you like - whole or ground
  • 4-5 whole allspice
  • 5-6 whole cardamon seeds
  • 3 tsp local honey
  • 1/2 tsp sea salt

Instructions

  • Quarter apples (can slice smaller). Leave skin on, core in but seeds out.
  • Place sliced apples, vinegar, water, and spices in a heavy pot. Bring to a boil for 2 minutes then turn down to medium, and cook, stirring and smushing, for 45 minutes to an hour or more, until apples are consistency of a thick apple sauce. You can do this step and then leave overnight.
  • Either push through a sieve (to remove skins, cores, whole spices), or use a food mill. I found this step a workout!
  • NOW the question of sweetener. Taste your product, get to know it a bit. Does it need a touch of sweet? Some cooks use brown sugar, I used just a bit of honey, and a touch of salt.
  • Cook down until you reach a jelly-like consistency. Sometimes it turns a rich brown, but I aimed to keep it pink, so I stopped before it got to that stage. My consistency was velvety and delicious.
  • Keep in the freezer in small containers, or can in jelly jars. This makes a really lovely holiday gift.

Scones are quick and easy, but here are a couple of thoughts that may be helpful:

Mix the wet & dry ingredients separately. I put the oats in the wet mixture to soften them up.

separate wet and dry ingredients scone recipe

Keep the butter cold – in the fridge – before you slice it into the dry ingredients.

You can shape the dough into a disc that’s about 3/4 inches high, and however wide across as your amount of dough allows. Bake it on a sheet or like me, use a pie tin. I love the roughness of dropping dough – so, I dollop it into a lightly buttered pie tin. Here’s what my raw dough looks like before baking.

raw dough tasty healthy cherry oat scones

You can tell if a scone is done by touching it – press lightly into it, and if it still needs time it has a doughy smoosh to the touch – it gives in a smushy way. If it’s done, it has a real firmness to the touch. Scones are dense!

I’m no great chef but I am a holistic nutritionist who likes to cook – check out my easy tasty healthy recipes, by visiting my Easy Healthy Recipes page.

All the very best,

Annie

How Digestion Affects Weight & Metabolism

How Digestion Affects Weight & Metabolism

Nutrition and Mind-Body Techniques for Better Digestion

Does your digestion impact your weight and metabolic health? Absolutely! In this post, I’ll share how improving your digestion can make a healthy natural weight easier.  You’ll learn about foods and mind-body practices to improve your gut health. I’ll describe how imbalanced digestion can lead to weight gain and how simple dietary changes and stress-relief techniques can improve your gut and overall health.

When it comes to weight loss, most people focus on calories and exercise. While energy balance is key, when you bring health into the equation (not just the number on the scale, which doesn’t always correlate with health), there’s more to it. I’ve found in my decades of experience working with thousands of people on this issue, each person is a unique puzzle – what works for one, does not necessarily work for another. Sure there are science-based guidelines. They are only the beginning, however, of rebalance for most. 

Managing your weight begins at your center – in your gut. A healthy digestive system helps your body break down and absorb nutrients and plays a vital role in regulating your metabolism. Metabolism is the collection of processes and biochemicals that derive energy and nutrients for your whole being’s work, growth and repair from food and water. Healthy digestion can also reduce bloating and inflammation.

Whether it’s adding more fiber to your diet, walking after meals or practicing mindful breathing, these tips can help you maintain a healthy natural weight by improving your digestion.

Understanding Digestion

Your digestive system is fascinatingly (to nerds like me, anyway) complex. If we took what my friend and colleague Kathie Swift calls “the inner tube of life” and unraveled it, it would be 30-40 feet long. If we spread the average absorptive surface area of the system out, it would be about the size of a regulation professional baseball diamond! Digestion has mechanical and muscular, chemical, pH (acid-base), hormonal, neurologic, and immune components. It is deeply entwined and in close communication with every other system of your body. See why we begin there? 

The digestive tract does get out of whack – in fact, that’s perfectly normal. Our modern lives and highly refined diets seem custom-made to imbalance our guts. Happily, there are proven ways to rebalance a gut so out of whack that it’s undermining your health.

In this section, key terms are in bold for fast readers (and skimmers). 

From the moment you think about eating then see or smell your meal, digestion begins by preparing your body to eat. You pancreas starts generating digestive enzymes, and you begin to salivate. This preparation is called cephalic digestion. 

From the time you chew and swallow your food, to when it passes through your intestines, your digestive organs are all participating in their specialized way. For example, your stomach (which is an acid bath (pH2) that aids absorption of minerals, unravels proteins, and acts as a first line of defense against unhealthy microbes), liver (a transformer of toxins), pancreas (a hormone generating gland), and intestines (absorbers and immune modulators) each do their bit.

When you chew, saliva (nutritionists call it liquid gold) starts to break down carbohydrates, and in your esophagus, a wave of peristaltic muscular action kicks in to propel food along its journey through the digestive tract. 

The gut microbiome—the trillions of bacteria living mostly in your large intestines (colon)—plays a critical role in feeding your gastrointestinal (GI tract) and in immune health, as well as participating in the final absorption of water, salt, and other nutrients. We have more bacterial cells in our microbiome than all the other cells in our body combined. Tending the inner garden of your gut bacteria can help regulate your appetite, reduce excess inflammation, support hydration and more.

However, when your gut is out of balance because of over-processed food, too much stress, illness, or an underlying predisposition, it can lead to digestive problems. That can ultimately lead to health problems that include excess weight. Qualified nutrition professionals use a combination of food choices, occasional supplements, herbs or spices, and lifestyle choices in flexible protocols to help rebalance digestion and address related metabolic conditions.

I made a brief YouTube video that takes you on a journey through your digestive tract. Click on the image below to check it out. 

 

link to a digestion youtube video

How Poor Digestion Can Lead to Weight Gain

When your digestive system isn’t functioning properly, it can lead to a range of issues that make it harder to maintain a healthy weight. Here are just a few things that can happen. 

Impaired Metabolism and Calorie Utilization:

Unmanaged or too much stress and/or poor-quality food can undermine your body’s ability to convert food into energy in a variety of ways.  For example, when you’re undereating, your body may think you are starving, so compensate by slowing your metabolism – sometimes by a lot! Then if and when you binge, you are a fat-generating machine. Another possibility is that too much highly refined food increases hunger and eating.  Your body tends to store that excess energy as unhealthful fat. Finally, body fat isn’t just a storage locker for energy – fat is biochemically active. It generates pro-inflammatory molecules that love to help you hold onto water and more fat. Hormone shifts during and before menopause also start to mess around with insulin and other hormones, making the tendencies you’ve managed well when younger much harder to cope with. 

Constipation and Bloating:

When your digestive system is backed up, you can experience bloating, fluid retention and toxins (both naturally occurring by products of life & synthetic chemicals you encounter) back up. Not only does this make you feel sluggish and tired, but it can also cause your stomach to appear distended, making you feel heavier. When you’re constipated, it tends to rise to the top of mind and it’s hard to think about anything else. 

Inflammation:

Inflammation is the first stage of healing, and thank goodness for it. Chronic digestive issues, however, can trigger inflammation that never moves along to healing – and that inflammation can spread throughout your body. With regard to digestion, a simple way to think about it is that when your gut encounters something it doesn’t recognize (a bright orange Cheeto, for example), it triggers inflammation. Inflammation is often linked to weight gain and most other chronic diseases, as it can interfere with a number of processes. For example, your body’s ability to regulate hormones like insulin, which controls how much fat you store.

Nutrient Deficiencies:

If your gut isn’t breaking down or absorbing nutrients properly, you likely miss out on key vitamins and minerals needed to support a healthy metabolism. This can lead to fatigue, overeating, and weight gain as your body tries to compensate for the lack of nutrients.

Leaky Gut and Insulin Resistance:

Digestive issues, such as leaky gut syndrome (when gut contents leak directly into the bloodstream rather than being absorbed normally), can cause the body to become more resistant to insulin, the hormone that regulates blood sugar. This can lead to high blood sugar levels, increased hunger, and, eventually, weight gain. A leaky gut also impacts the immune system in that when rouge proteins enter the bloodstream, your body creates antibodies to them. You might begin to find yourself having allergic reactions to everything you eat. Some nutritionists suggest that this is how auto-immune conditions begin or worsen. 

How Nutrition Can Improve Digestion and Help Manage Weight

A well-balanced whole-food diet that you tolerate is one of the best ways to improve digestion and support weight management. By emphasizing certain foods and taking a sabbatical others, you can give your gut the time and the  fuel it needs to come back into balancer and function properly.

Here are some belly basics for digestion. 

Whole Foods for Better Digestion:

Fiber-Rich Foods: Foods like vegetables, fruits, and whole grains are rich in fiber, which helps keep your digestive system moving and prevents constipation. Soluble fiber also helps balance blood sugar and lower cholesterol levels, which are important for weight management.

Probiotic-Rich Foods: Probiotics are live bacteria that can improve gut health. Fermented foods like yogurt, kimchi, sauerkraut, and kefir help replenish good bacteria in your gut, improving digestion and your metabolism.

Prebiotic Foods: Prebiotics are a type of fiber that feeds your gut bacteria. Foods like garlic, onions, bananas, and asparagus help support the growth of healthy bacteria, which can improve digestion and prevent unhealthful weight gain.

Hydration: Drinking plenty of water throughout the day helps keep your digestive system functioning smoothly, prevents constipation, and supports a healthy metabolism.

Wisdom: Taking a break from foods, activities, medications or supplements you suspect you are not tolerating well. Work with a qualified nutritionist to begin this process. 

Food Sabbaticals for Better Digestion and Weight Control:

Processed Foods and Added Sugars: Processed foods often contain additives and preservatives that disrupt the balance of your gut bacteria. They can lead to digestive issues and weight gain.

High-Fat and Fried Foods: These foods are harder for your body to break down and can cause bloating, indigestion, and weight gain.

Artificial Sweeteners: Some artificial sweeteners can alter your gut bacteria, leading to digestive problems and even weight gain over time.

The Role of Macronutrients in Digestive Health:

Protein for Muscle and Metabolism: Eating lean protein, such as chicken, fish, and plant-based sources, supports metabolism and muscle growth, which can help you stay or get strong.

Healthy Fats: Omega-3 fatty acids, found in fish, nuts, and seeds, can reduce inflammation and support a healthy gut, making it easier to maintain a healthy weight. Monounsaturated fats, like olive oil and avocadoes, are also healthful. 

Complex Carbohydrates: Boost fiber with whole grains like quinoa, oats, and brown rice over refined carbs for better digestion and sustained energy. Fiber modulates the rate at which carbohydrates are absorbed from the gut into the bloodstream, so gets you off the rollercoaster of high then low blood sugar. 

Mind-Body Techniques to Support Digestion and Weight Loss

Your mind and gut are deeply connected through the gut-brain axis, which means your mental state can directly affect how well your digestive system works. Stress, anxiety, and even your eating habits can interfere with digestion, but mind-body practices can help restore balance. Here are a few that can help. 

Mindful Eating:

When you rush through meals or eat while distracted, your body has a harder time digesting food. Practicing mindful eating—slowing down, chewing thoroughly, and savoring your food—can improve digestion, reduce overeating, and help you feel more satisfied with smaller portions. Begin by tuning into your senses, savoring your food and chewing – can you do 10 chews per bite? More? 

Mind-body techniques  for Digestion:

Certain yoga or qigong poses, such as twists and forward folds, can help stimulate digestion by massaging your abdominal organs. These practices also reduce stress, which can have a positive impact on gut health.

Breathing Exercises:

Some psychologists say we are in a chronic sympathetic (fight, flight, freeze) nervous system state – constant stress. Deep belly breathing activates your parasympathetic nervous system, which is responsible for the “rest and digest” functions. This can help ease digestive discomfort and improve nutrient absorption.

Meditation and Stress Reduction:

Chronic stress can disrupt your digestion and lead to weight gain. Incorporating stress-relieving practices like meditation, journaling, or spending time in nature can help calm your mind and support your digestive health.

Lifestyle Habits That Support Digestion and Weight Management

In addition to nutrition and mind-body techniques, your daily habits also play a role in how well your digestion works.

Sleep and Digestion:

Poor sleep can throw off your metabolism and disrupt your body’s ability to digest food properly. Aim for 7-9 hours of quality sleep each night to support healthy digestion and weight control. If you are struggling with this, get coaching from a nutritionist or other qualified therapist/coach with lifestyle training. 

Physical Activity:

Regular exercise helps improve digestion by stimulating the muscles in your digestive tract. Yes, do those core strengthening movements (safely – start slow).  It also boosts metabolism, reduces blood sugar and burns calories, making it easier to maintain a healthy weight.

Meal Timing and Portion Control:

Eating consistent, balanced meals at regular intervals helps your digestive system function smoothly. Avoid eating large meals late at night, as digestion slows down when you sleep, leading to potential weight gain.

Your digestive system plays a crucial role in how your body processes food, absorbs nutrients, and manages weight. Poor digestion can lead to weight gain through bloating, slow metabolism, and nutrient deficiencies. However, by making small, sustainable changes—like incorporating fiber-rich foods, practicing mindful eating, and reducing stress—you can support your gut health and naturally manage your weight.

With the right nutrition and a few mind-body techniques, you can help your body work better from the inside out. It’s a bit of effort but it’s so worth it. 

Book a free discovery call with Annie

Sources

Role of Food Digestion and Digestive System in the Nutritional, Functional and Health Properties of Food Bioactives by Samuel Fernández-Tomé. Nutrients 2024, 16(5), 712;  https://doi.org/10.3390/nu16050712 – 29 Feb 2024. This editorial is an overview of several recent research studies on the connection between food, digestion, and health. 

A Critical Review on the Role of Food and Nutrition in the Energy Balance Maurizio Fadda et al., Nutrients 2020
This review evaluates the influence of specific foods and dietary regimens on energy expenditure. While there is no “miracle food” for weight loss, it underscores the multifactorial nature of energy balance and the role of nutrition in metabolism. The paper also highlights the potential impact of gut microbiota on energy intake and expenditure.

Effects of Mindful Eating in Patients with Obesity and Binge Eating Disorder.   Minari TP, et al.  Recent RCT with 82 people studying effect of mindful eating on weight. Nutrients. 2024 Mar 19;16(6):884. doi: 10.3390/nu16060884. PMID: 38542795; PMCID: PMC10975968.

Edible Flowers: Nature’s Colorful Delicacies

Edible Flowers: Nature’s Colorful Delicacies

My garden’s filled with edible flowers and herbs, and when it starts to go off, my salads and dishes explode in technicolor! Edible flowers aren’t, however, just a colorful addition to your plate; they’re a vibrant, nutrient-rich ingredient that has been used for centuries around the world. Beyond their fragrant and aesthetic appeal, edible flowers offer nutritional benefits. 

This post explores the world of edible flowers, delving into their health benefits, identifying specific flowers you can incorporate into your meals, offering tips on how to gather them safely, and culinary tips to elevate your dishes.

Health Benefits

Edible flowers are packed with vitamins, minerals, and antioxidants. Here are some key benefits they offer:

edible flowers are…Rich in Antioxidants

Many edible flowers, such as marigolds and nasturtiums, are high in antioxidants, which help combat free radicals in the body and reduce oxidative stress.

Anti-Inflammatory Properties

Flowers like calendula and chamomile have anti-inflammatory properties, which can help reduce inflammation and soothe various ailments.

Vitamin Boost

Edible flowers such as hibiscus and rose petals are rich in vitamins A, C, and E, which are essential for maintaining healthy skin, boosting the immune system, and improving overall health.

Digestive Health

Flowers like dandelions and lavender can aid digestion. Dandelions act as a mild laxative, while lavender helps reduce bloating and gas.

Calming Effects

Chamomile and lavender are well-known for their calming effects, making them excellent for reducing anxiety and promoting better sleep.

10 Common Edible Flowers

  1. Nasturtiums (Tropaeolum majus)

    • Flavor: Peppery, similar to watercress
    • Health Benefits: High in vitamin C and antioxidants
    • Uses: Salads, garnishes, stuffed flowers
  1. Marigolds (Tagetes spp.)

    • Flavor: Citrusy and slightly bitter
    • Health Benefits: Contains lutein and zeaxanthin, which are beneficial for eye health
    • Uses: Soups, rice dishes, as a natural food dye
  2. Pansies (Viola tricolor)

    1. Flavor: Mildly sweet to slightly grassy
    2. Health Benefits: Anti-inflammatory and rich in vitamins A and C
    3. Uses: Salads, desserts, as decorative garnishes
  3. Borage (Borago officinalis)

    1. Flavor: Cucumber-like
    2. Health Benefits: High in omega-6 fatty acids and acts as a diuretic
    3. Uses: Salads, beverages, soups
  4. Lavender (Lavandula angustifolia)

    1. Flavor: Sweet, floral, with hints of mint and citrus
    2. Health Benefits: Calming properties, aids in digestion and sleep
    3. Uses: Desserts, teas, savory dishes
  5. Hibiscus (Hibiscus sabdariffa)

    1. Flavor: Tart and cranberry-like
    2. Health Benefits: High in vitamin C, aids in lowering blood pressure
    3. Uses: Teas, jams, sauces
  6. Dandelions (Taraxacum officinale)

    1. Flavor: Sweet, honey-like
    2. Health Benefits: Diuretic, aids digestion, rich in vitamins A and C
    3. Uses: Salads, soups, teas
  7. Rose Petals (Rosa spp.)

    1. Flavor: Sweet, perfumed
    2. Health Benefits: Rich in vitamin C and antioxidants, aids in digestion
    3. Uses: Desserts, syrups, salads
  8. Calendula (Calendula officinalis)

    1. Flavor: Peppery, tangy
    2. Health Benefits: Anti-inflammatory, antimicrobial properties
    3. Uses: Salads, soups, as a saffron substitute
  9. Chamomile (Matricaria chamomilla)

    1. Flavor: Sweet, apple-like
    2. Health Benefits: Calming effects, aids in digestion
    3. Uses: Teas, desserts, as a garnish

How to Gather Safely

Gathering edible flowers requires care and knowledge to ensure they are safe to consume. Here are a few tips to help support a pleasant edible flower experience: 

  1. Identify Correctly: Make sure to correctly identify the flower. Use reliable guides or consult with an expert to avoid consuming toxic flowers.
  2. Organic Sources: Always gather flowers from organic sources, free from pesticides and chemicals. Avoid roadside or industrial area flowers.
  3. Time of Harvest: Pick flowers in the morning after the dew has evaporated but before the sun is too strong, as this is when their flavor is most concentrated.
  4. Healthy Specimens: Choose flowers that are healthy and free from spots, molds, or pests
  5. Preparation: Rinse flowers gently under cold water to remove dirt and small creepy crawling insects. Pat them dry with a paper towel before use.

Culinary Tips for Using Edible Flowers

Incorporating edible flowers into your cooking is a sensory joy – they smell great and are just gorgeous. Here are some tips and ideas to inspire & get you started:

  1. Salads: Add fresh, colorful petals to salads for a burst of color and flavor. Nasturtiums, pansies, and calendula work well.
  2. Desserts: Use flowers like lavender and rose petals to infuse syrups, creams, and baked goods with floral notes.
  3. Teas and Infusions: Brew flowers such as chamomile, hibiscus, and lavender for soothing herbal teas. Fresh or dried petals can be used.
  4. Garnishes: Decorate cakes, pastries, and cocktails with vibrant, edible flowers like violas and borage for a stunning presentation.
  5. Herbal Butters and Oils: Mix finely chopped petals of flowers like chive blossoms or marigolds into butter or oils for a unique flavor twist.
  6. Candied Flowers: Preserve the beauty of flowers like violets and rose petals by candying them with egg white and sugar, perfect for decorating desserts.
  7. Soups and Stews: Add flowers such as calendula or marigold towards the end of cooking for an extra layer of flavor and color.
  8. Jams and Jellies: Incorporate petals from flowers like dandelions and roses into homemade jams and jellies for a unique taste.
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Edible flowers are a nutritious way to enhance your meals. From their diverse health benefits to their stunning aesthetics, they are a versatile ingredient worth exploring. By identifying the right flowers, gathering them safely, and using creative culinary techniques, you can elevate your dishes and enjoy the  benefits these blossoms provide. So, next time you’re planning a meal, consider adding a touch of nature’s elegance with edible flowers.

In this blog post, we’ve covered the health benefits, specific types of edible flowers, safe gathering practices, and culinary tips to help you incorporate these delicate delights into your diet. Whether you’re a seasoned cook or a novice in the kitchen, edible flowers can add a new dimension to your culinary adventures, enriching both your palate and your health. Enjoy! 

Sources

Edible Flowers: Antioxidant Compounds and Their Functional Properties
This review explores the antioxidant compounds found in edible flowers, emphasizing their bioactive profiles and potential health benefits. It discusses the phenolic compounds, flavonoids, carotenoids, and other antioxidants that contribute to the health-promoting properties of edible flowers.
Prabawati, N.B., Oktavirina, V., Palma, M., & Setyaningsih, W. (2021). Horticulturae, 7(4), 66.

Phytochemicals and Antioxidant Properties of Edible Flowers
This study compiles data on the chemical composition and antioxidant properties of over 200 edible flowers, detailing their phenolic content, flavonoids, and antioxidant activity. The research highlights the significant health benefits these phytochemicals provide, particularly in reducing the risk of chronic diseases. Kandylis, P. (2022). Applied Sciences, 12(19), 9937.

Edible Flowers Used in Some Countries of the Mediterranean Basin: An Ethnobotanical Overview

This review looks at edible flowers in Mediterranean countries, where they are widely used. MottiR, PauraB et al. Plants. 2022 Nov 28;11(23):3272. doi: 10.3390/plants11233272.