Holiday Gift Guide: Perfect Presents for 2023

Holiday Gift Guide: Perfect Presents for 2023

Holiday Gift Guide:

Perfect Presents for Everyone on Your List (Including You!) 

As the holiday season approaches, share – and show  – your love by giving a gift of health and healing. Whether you’re looking to uplift someone’s spirits, help them relax, or enhance their overall well-being, I’ve got you covered. Here are some offerings that would be a lovely gift.

This year, let’s celebrate the spirit of healing, and bring warmth and wellness to the holidays with thoughtful gifts for everyone on your list!

A gift for a friend…

Several years ago, I gave a dear friend a Tulsi flower essence as a holiday gift. She had been struggling with stress and insomnia. To my surprise and delight, the gift had a profound impact. She began using it regularly, along with the instructions I’d provided and the change was remarkable. Not only did her sleep improve, but she also found solace in the tranquil moments she began to create for herself. This experience reinforced my belief that healthy gifts can be transformative. We can gently help those we love with the power of wellness-focused gifts.

The Gift of Flower Energy

Custom Flower Essence Package

Flower essences are sweet energy medicines that can offer a range of benefits, including:

Emotional Balance: Flower essences can help you achieve emotional equilibrium, allowing you to better manage stress and navigate life’s challenges with a sense of calm and resilience.

Inner Growth: Personalized sessions provide a nurturing space for personal development and self-discovery, guiding you on a journey of self-awareness and growth.

Energetic Renewal: The inclusion of energy healing techniques can revitalize your mind, body, and spirit, promoting a sense of vitality and renewed energy.

Strengthened Well-Being: This package fosters a sense of overall well-being by addressing emotional, mental, and energetic aspects of your health, helping you feel more grounded and centered.

Natural Connection: By harnessing the healing power of nature through flower essences, you’ll feel a deeper connection to the natural world, enhancing your sense of harmony and unity.

I meet with you to understand who you are and what you are seeking, then mix a custom flower essence to support you, send it to you, and then have a follow-up session a few weeks later to discuss how it’s going, make adjustments, and set your ongoing course.

The Gift of Mindful Eating

How to Eat Mini-course

This mindful eating mini-course helps you build Awareness, improve Relationships with food, and foster Self-compassion. These mindset-oriented contemplative practices are the foundation of a mindful approach that can help you shift toward eating well.

The self-directed program includes 3 self-study modules, each containing an approximately 30-minute video, and a handout with prompts to guide your practice.

mindful eating mini-course self-study

Personalize & integrate with a two-session (plus course) package.

Working personally with Annie will help you to understand the practice and apply it to your nutrition and lifestyle choices. You’ll get two personal sessions with Annie (one 50-minute and one 30-minute follow-up) in addition to the self-directed mini-course.

A Practice to Savor & Enjoy!

 

The Gift of a Lifestyle Launch

3 Sessions with Annie 

Interested in eating better, starting a customized yoga practice just for you, or shifting your lifestyle? Or, have someone you love who might benefit? 

Then this package is for you. 

This package includes an initial assessment and two follow-up sessions. 

This is how anyone who works with me privately begins. 

Stocking Stuffers  

Free Goodies to enhance well-being.

Annie KAy healthy mindset mindful transformation
Annie B Kay free download plant communicaiton

From our home to yours…

have a very happy holiday season and a blessed new year.

From Annie & her team

Mindful Eating: The Art & Science of Eating Better

Mindful Eating: The Art & Science of Eating Better

Updated 10/16/2023

Mindful eating is a meditative practice that has the ability to transform your relationship with food and eating. This simple (though not always easy) practice has done nothing less than revolutionize nutrition therapy when combined with evidence-based steps that lean your lifestyle toward health.

So, What is Mindfulness?

Mindfulness is a meditative practice wherein you:

  1. Adopt a more chill mindset. We humans have the capacity to change our consciousness from our everyday distracted state to a calm, clear relaxed, and more open one. With this friendly mindset, you focus your attention inward and relax. Just experimenting with adopting a curious, expansive mindset before eating will take you far!
  2. Pay attention to what is happening moment by moment. One definition of mindfulness is meditation while…(whatever you are doing). So, you get curious about whatever you are doing – be it walking or eating – and explore the activity with all your senses. Slowing the activity down so that you can pay attention, and get fascinated enough that you lose yourself – you lose track of time – is mindful meditative absorption.
  3. There is a particular attitude of mindfulness called non-judgmental awareness. As you practice, you become aware of judgments like comparisons (this food is healthy therefore good, that food is less healthy, therefore not so good, for example). In mindfulness, you aim for a direct, sensory relationship with what you are eating or doing. Use all your senses.

Can you be Mindful without Meditation?

I’ve been a student of consciousness for several decades, and my understanding of mindfulness has evolved through that time. As a classicist, I used to think that mindfulness was a form of meditation, and if you weren’t meditating, it wasn’t mindfulness. Well, my perspective has changed and relaxed with the times!

There is now a collection of practices – kindness, paying attention on purpose (in the words of Jon Kabit-Zinn), and simply slowing down – that yes, can be considered mindfulness activities. Anything that invites the shift to a curious, compassionate mindset – is very helpful, and takes you another step on the mindfulness journey. Many practitioners learned these skills – of changing perspective, of cultivating compassion – through meditative practice.

The answer is yes, you can be mindful without being in meditation. Just practice as you can, and notice what it does to your life. If it helps, keep going.

Now, let’s apply it to eating. Then, check out my mini-course to take you deeper into the transformative practice of mindful eating.

Now, Apply it to Eating

In eating meditation, you slow down, breathe, relax, and enjoy your food. Just how might that unfold?
Here’s a few steps to get you going:

  • Make an intention to meditate while eating. Clear distractions (like TV, phones, internet).
  • Eat with all five senses. Enjoy the beauty of your plate and each food item on it. Take in the aroma.
  • Notice what thoughts and emotions come up for you, as you practice. Breathe, relax, and resist the temptation to ‘push away’ thoughts. Just note – there’s a thought. Feel it, honor it, release it.
  • Chew and savor. Can you chew each bite 10 times? 30?

Here is my Kripalu video on Mindful Eating.

Ready to Practice?

Check out How to Eat: My Mindful Eating Mini-course

mindful eating mini-course self-study

Getting Started

Do you need to eat like this evermore? Nope. Think of it as a practice – something you do regularly, and build like you might build a muscle. Like learning to breathe the yogic way, Mindful Eating has a tendency to expand on its own. So, you’ll find yourself tuning in naturally to more of what you eat – or finding a moment of awakening – whoa, what I am eating or impressive that I can fit all of that in my mouth!

When I teach mindful eating, at Kripalu or another retreat center, I encourage people to begin where they are.  So if you don’t currently do this practice, and you take a few mindful bites each day, terrific.

If you find that you are not practicing, chunk it down until it is ridiculously easy. So, can you take one mindful bite each day? How about one mindful bite on your day off? One mindful breath? If you don’t have the 5-10 seconds it takes to take one mindful breath, well…you are indeed a busy person, and there’s hope for you yet! Maybe a little support, like with my Mini-course. Try try again.

What Does the Science Say?

When I wrote my first book, Every Bite Is Divine, there really wasn’t much research explaining the mechanisms by which mindfulness eating meditation or yoga, does what they do. We just knew it worked. Times have changed!

Now, places like Harvard and Yale are summarizing the science of why mindful eating can be helpful for weight management (1). Cecilia Clementi of The Center for Mindful Eating compiled a comprehensive list of references on mindful eating (2) last year, and the science is evolving fast. A recent study by the psych department at Bowling Green did a nice exploration of several Mindful Eating measurement scales, exploring how a group of people with obesity’s positive and negative emotions relating to food differed (3). This type of study helps people like me provide a better assessment and a better menu of therapeutic options to those I serve.

Impressive!

If You Liked This…Check out:

Healthy Mindset: What, Why and How to Develop Yours

6 Benefits of Mindful Eating

Yoga’s East-West Moderation

Let’s Get Coherent

What Has Mindful Eating Done for You?

We all want to know! What keeps you practicing? What’s your biggest challenge? Share your tips and reports!

References

  1. Harvard Health Publishing – Harvard Medical School, Mindful eating may help with weight loss; July 6, 2011 https://www.health.harvard.edu/healthbeat/mindful-eating-may-help-with-weight-loss
  2.  Clementi, Cecilia – The Center for Mindful Eating; Mindful Eating References, Updated March 2017 
  3. Barnhart WR et al. Mindfulness facets differently relate to self-reported negative and positive emotional eating types in treatment-seeking adults with overweight/obesity. Eat Weight Disord. 2023. doi:10.1007/s40519-023-01578-.9. PMID: 37351755.

Rosemary for Remembrance

Rosemary for Remembrance

Remembrance of Rosemary

Who doesn’t love the piney scent of rosemary? Aromatic rosemary has been a beloved culinary herb since ancient times. Its integrative medicinal and spiritual uses may be less well known, yet are certainly just as compelling. Rosemary helps you remember – in every dimension from your body to your soul – who you are and your place in the web of nature and life. 

This post takes you on a journey of remembrance – of rosemary’s ancient wisdom, modern science, and everyday uses of this health-enhancing herb. 

This post contains affiliate links. If you purchase through an affiliate link, I may receive a small commission at no additional cost to you. Thank you. You can read my full disclaimer here

What a delight to take a fragrant journey into remembrance of rosemary! Thank you for joining me. This article will unveil rosemary’s nutritional science and medicinal potential, explore its culinary uses, and uncover some of its historical and spiritual significance.

 

Medicinal Uses of Rosemary

Picture a serene garden where rosemary flourishes, nurturing both body and soul. Our exploration begins with a dive into rosemary’s multifaceted healing potential, a potential that has intrigued cultures and healers across centuries.
At the heart of rosemary’s allure lies a collection of biochemical components, each contributing to its flavor, fragrance, and health-enhancing properties. From its aromatic oils to its antioxidant-rich compounds, rosemary beckons us to get to know her. Here we go.

Rosemary for Cognitive Health

Rosemary is the fragrance of memory. Scientific studies suggest rosemary’s aromatic compounds can be protective of both your body’s and your brain’s neurophysiology. Intriguingly, the origins of the phrase “Rosemary for Remembrance” are rooted in the herb’s historical role in enhancing memory and concentration. Ancient cultures revered rosemary for its ability to stimulate mental clarity and sharpen recall, a belief that modern nutritional science would say has stood the test of time.

Rosemary contains carnosic acid (CA) and carnosol (CS), abietane-type phenolic diterpenes. These compounds have been shown to act as neuroprotective agents in people with Alzheimer’s Disease, Parkinson’s Disease, and in people struggling with long-term COVID. That neuroprotective action is mostly due to CA and CS’s anti-inflammatory and anti-oxidant action in some key neural pathways. In the case of CA, its action appears to occur both systemically (throughout your body). It also crosses the blood-brain barrier to act on the neurobiology of the brain.

Anti-Inflammatory and Antioxidant Benefits

Beyond its culinary appeal, rosemary holds an arsenal in the fight against inflammation and oxidative stress. Inflammation occurs when your body causes an immune response – usually in response to an injury or infection. Under usual conditions, inflammation is the helpful first stage of healing. The problem is when the inflammatory response gets over-activated, which can happen when the body simply doesn’t recognize what it’s being exposed to (think about the synthetic chemicals in hyper-processed foods, low-quality supplements, medications and even cleaning products).

Oxidative stress is a normal byproduct of metabolism and happens all the time. The process of oxidation creates free radicals, which are highly-oxygenated (and highly reactive) molecules. Free radicals are natural but in high amounts can cause damage to your organs and tissues. This is where anti-oxidants come in. Found widely in colorful fruits and vegetables, anti-oxidants are like free radical vacuum cleaners. They help maintain a healthful balance of nutrients and free radicals, preventing oxidative stress.  Rosmarinic acid, a polyphenolic compound found abundantly in rosemary, is a  powerful defender against cellular damage that can begin the over-activated process of inflammation and that also acts as a powerful antioxidant.

Digestive Aid and Immune Support

As our journey continues, feel rosemary’s gentle aid to your digestive system and immune defenses. Whether it’s sipping a comforting cup of rosemary-infused tea or savoring dishes with its aromatic essence, rosemary’s soothing touch has been recognized for its potential to promote digestion and bolster immunity.

A 2022 study of rosemary’s essential oil found it effective against candida albicans, a common strain of yeast often found to be a culprit in small intestinal bacterial overgrowth (SIBO) or an overgrowth of yeast in the digestive tract or other areas.

Folk Herbal Uses of Rosemary

Rosemary holds a cherished place in the wisdom traditions of your herbalist forebearers. From easing respiratory or muscular discomfort, rosemary’s use spans many cultures and generations. It well may be that your ancestors observed what this fragrant herb can do – what today you’d call its anti-inflammatory, antioxidant, or anti-microbial benefits.

Take a deep breath and know that rosemary has long been used for respiratory well-being. From ancient steam inhalations for tired or weakened lungs, to time-tested herbal remedies that help ease congestion, rosemary is one of nature’s respiratory allies.

Do you have a creaky joint or aching muscles? Rosemary just might come to the rescue. Traditional liniments and infused oils often include soothing rosemary to ease those discomforts.

Ever dreamed of radiant beauty? Rosemary’s historical skincare and haircare secrets. Armed with simple yet effective homemade recipes, and a few well-chosen supplements, you just may embark on a journey toward that coveted glow.

Plant Initiation Weekend with Annie B Kay

Metaphysical and Symbolic Significance 

Beyond the realms of tangible science, rosemary has profound spiritual and energetic properties.

Purification and Protection

In the midst of life’s whirlwind, rosemary is an ever-watchful protector of sacred spaces.  Like an energetic sentinel, rosemary acts as an invisible shield against negative energies. Its aromatic molecules are thought to interact with the vibrational frequencies of the environment, creating a protective barrier that repels discordant energies and ushers in a sense of purity.

Used in rituals and practices that tap into the deep remembrance that rosemary holds, you just might find yourself enveloped in her aura of cleansing and rejuvenation, in a harmonizing dance between its energetic field and your own.

Enhancing Intuition and Mental Clarity

Close your eyes with the intention to remember, and feel the gentle stirrings within. With rosemary, you could embark on a quest to awaken forgotten depths of your mind. But how does it foster such a profound connection to our inner wisdom? The answer lies in rosemary’s unique energy signature or vibrational resonance.

Rosemary’s vibrations resonate with the frequencies of heightened awareness, acting as a conduit to the deeper recesses of your consciousness. Through meditation and spiritual practices, the energetic resonance of rosemary can align your mental faculties, allowing you to tap into your intuitive capacities with greater clarity. The result is a harmonious synchronization between your spiritual essence and the profound energy emitted by rosemary.

Rosemary for Remembrance, indeed!

Rosemary for Remembrance and Memory

As we travel the tapestry of rosemary’s history and tradition, can you feel the threads of rosemary’s symbolism in remembrance and memory gently unfurl? If you do, you are experiencing an evocation of some powerful associations. If not, patience and practice may get you there. Keep practicing.

But how does rosemary evoke deep remembrance? Once again, the answer lies in rosemary’s energetic mechanism. Its vibrations are thought to possess an ability to resonate with the energy of memory and reverence. This resonance creates a bridge between the physical and energetic realms, infusing ceremonies and celebrations with an air of nostalgia and honoring. Whether it graces solemn ceremonies or joyous celebrations, rosemary’s essence transcends the boundaries of time, becoming a potent emblem of honoring the past and celebrating the present, all brought to life through its energetic alchemy.

How to Use the Herb Rosemary

Culinary Use: Tips & Cautions

We all know the familiar flavor and aroma of rosemary. In the kitchen, it introduces a dimension of depth and warmth to savory soups or richens the flavor of traditional stews.

Tips on Culinary Use of Rosemary

To wield rosemary’s culinary magic with finesse, here are a few tips from my kitchen to yours:

  • Fresh or Dried: Both fresh and dried rosemary have their place in the kitchen. Fresh sprigs infuse dishes with a robust, immediate aroma, while dried rosemary offers a more concentrated flavor. Use fresh rosemary for roasts and grilled dishes, and dried rosemary for marinades and in spice blends.
  • Balancing Act: Rosemary’s potent flavor can easily overwhelm dishes if used excessively. A little goes a long way, so use it sparingly, especially if you’re using dried rosemary.
  • Complementary Pairings: Rosemary pairs harmoniously with a range of ingredients. It complements meats like lamb, poultry, and pork, as well as roasted vegetables, potatoes, beans, and even bread.
  • Infusion Techniques: When using rosemary in soups or stews, tie the sprigs together with kitchen twine for easy removal before serving. Alternatively, you can strip the leaves from the stem and finely chop them to disperse the flavor evenly.
  • Oil and Vinegar: Elevate your culinary creations by infusing olive oil or vinegar with rosemary. Place sprigs in a bottle, cover them with oil or vinegar, and let it steep for 3 to 6 weeks. The resulting infusion adds an aromatic twist to dressings, marinades, and dips.

Culinary Caution

While rosemary’s culinary potential is boundless, a few precautions can ensure you get the best out of this herb:

  • Avoid Overcooking: Prolonged exposure to heat can make rosemary bitter. Add it towards the end of cooking to preserve its vibrant flavor.
  • Textural Sensitivity: Rosemary’s needle-like leaves can be quite potent if left whole in a dish. To avoid an overwhelming texture, consider chopping them finely or removing the leaves before serving.
  • Respect the Balance: As with any herb, balance is key. Don’t let rosemary dominate the dish; rather, let it enhance the flavors and create a harmonious blend.

With rosemary as your guide, may your kitchen become a laboratory of flavors. As you savor every bite, remember that your dish carries not just the essence of rosemary, but the embodiment of its entire alchemy.

 

Medicinal and Spiritual Use of Rosemary: Embracing Nature’s Gift

Our journey would be incomplete without delving deeper into Rosemary’s integrative health uses. From the world of tinctures to the soothing solace of teas, rosemary opens a gateway to a profound union of body, mind, and spirit. Here’s where the recipes from ancient wisdom intertwine with modern practices, and the spiritual essence of rosemary reveals itself.

Supplements, Tinctures, and Teas: Nurturing the Body

In the realm of herbal medicine, rosemary stands as a versatile ally, offering a myriad of health-enhancing benefits. If you are interested in experimenting with rosemary as a supplement, you can find it in pure capsule form, or as part of a combination formula.

Tinctures, prepared by extracting rosemary’s essence in alcohol or glycerin, capture its potent healing properties. These tinctures can be taken orally to support digestion, alleviate headaches, and even boost cognitive function. A few drops of rosemary tincture in water can usher in a sense of vitality and clarity, tapping into the herb’s invigorating energy.

And then there are teas, the gentle infusions that allow rosemary’s essence to slowly unfurl within us. A warm cup of rosemary tea offers more than just comfort; it provides a gentle nudge to the body’s natural healing mechanisms. Known for its anti-inflammatory properties, rosemary tea can offer relief from aches and pains, while its antioxidants combat the effects of oxidative stress. A sip of rosemary tea can be a ritual of self-care, a moment of connection with nature’s healing embrace.

Here are a few products from my botanical formulary, where you always get 25% off and free shipping over $50 (not for resale).


Flower Essences: Merging with the Ethereal

The world of flower essences is ethereal. The essence of plants are energy medicines, and reach beyond the physical, touching the very essence of our being. Rosemary’s flower essence holds within it the energetic blueprint of the herb’s essence. Just a few drops under the tongue can foster a profound shift in your energetic state, offering insights, clarity, and a sense of connection with your higher self.

Through the flower essence of rosemary, you can open yourself to its spiritual teachings. Its energetic resonance gently nudges your intuition awake, inviting you to explore the depths of your inner wisdom. Whether used in meditation, ritual, or as a daily practice, rosemary’s flower essence becomes a conduit for spiritual growth, a bridge between the earthly and the divine.

If this aspect of plants interests you, check out my Plant Initiation Weekends. These are fun shamanic journey meditative weekends held near the equinoxes & solstices.

So, What’s Next for You?

With rosemary for remembrance, may you carry forward the wisdom and wonders of this aromatic herb, learning to weave its essence into the tapestry of your life. May your path forward be graced with the aromatic grace of rosemary’s blessings.

If this article resonated, oh good! I have more! Here are a few that might interest you.

Tulsi: The Incomparable Sacred Herb

Nature’s Timekeepers: Solstice & Equinox, Breath & Circadian Rhythms

Healthy Mindset: What, Why and How to Develop Yours

Plant Initiation Weekends
Roasted Vegetables – Healthy or Not Healthy?

Roasted Vegetables – Healthy or Not Healthy?

Roasted vegetables – baked with a drizzle of olive oil until they have a toasty color and flavor – are a mainstay of my fall and winter kitchen. I give my tomatoes and onions a light roast before pureeing them into soups and sauces and love that sweet roast flavor.

Let’s delve into the intriguing debate surrounding roasted vegetables – a culinary delight – that has captured the attention of health-conscious individuals and foodies alike. With their appealing appearance and intensified flavors, roasted vegetables have become a staple on many dinner tables. However, beneath their enticing facade lies a question that begs: Are these delectable dishes truly as wholesome as they appear, or are there aspects that warrant pause?

In the following exploration, you’ll navigate through the realm of roasted vegetables. I’ll shed light on their potential health benefits, the intricacies of their cooking process, and factors that might influence their nutritional value. Following a few simple tips will insure that your roasted vegetables are as healthful as they are flavorful. 

This post contains affiliate links. If you purchase through an affiliate link, I may receive a small commission at no additional cost to you. Thank you. You can read my full disclaimer here

Benefits of Roasting Vegetables

Roasted vegetables have garnered a well-deserved reputation as a culinary multitasker that not only pleases the palate but also nourishes your body. As we uncover the nutritional benefits that lie within this cooking method, you’ll discover why roasted vegetables deserve a prominent place on your plate.

Concentrated Flavor and Aroma

One of the undeniable advantages of roasting vegetables is the way it intensifies their natural flavors. The high heat of roasting caramelizes the vegetable’s sugars, resulting in a delightful sweetness that enhances their taste. The Maillard reaction, a chemical process that occurs during roasting, contributes to the creation of complex, rich flavors and aromas that can transform even the most humble vegetable into a gourmet delight. So, that seemingly ordinary carrot or cauliflower becomes a culinary star when roasted to perfection.

Nutrient Retention

While generally cooking foods lightly preserves nutrition, sometimes, cooking can aid digestibility and absorption of nutrients. Thoughtful roasting can preserve a substantial portion of a vegetable’s vitamins and minerals. Some nutrients are sensitive to heat, but roasting typically retains a significant amount of essential compounds. For instance, antioxidants like vitamin C and beta-carotene are fairly stable during roasting, ensuring you reap the benefits of these nutrients. A few nutrients – like lycopene in tomatoes – are more available when the tomato is cooked, breaking down the cell walls to release the nutrient. To optimize nutrition with roasting, the key is to avoid overcooking; a delicate balance  – think lightly toasted – ensures optimal nutrient retention. When you see black char – you’ve gone too far!

Digestible Fiber

Fiber, the unsung hero of a healthy diet, remains relatively steadfast even in the face of roasting. In fact, the gentle cooking process can soften the fiber slightly, making it easier for your body to digest and absorb. The result? A more comfortable eating experience and a digestive system that appreciates your choice of roasted veggies. Plus, the fiber in roasted vegetables promotes feelings of fullness, aiding your feeling gently satisfied with a moderate portion.

Unique Culinary Opportunities

Roasting vegetables opens a world of culinary creativity. From Brussels sprouts to bell peppers, nearly any vegetable can be transformed into a delectable dish through the art of roasting. Experimenting with various vegetables, herbs, and seasonings allows you to tailor your roasted creations to your taste preferences. The variety of colors, textures, and flavors that emerge from your oven can elevate your meals and help you eat a rainbow of nutrients.

Versatility and Meal Prep

Roasted vegetables are versatile workhorses in the kitchen. They make an excellent side dish, complementing a wide range of proteins and grains. Furthermore, roasted vegetables can be used in salads, omelets, sandwiches, and even pureed into soups. With a batch of roasted veggies on hand, you’re equipped for quick and nutritious meals throughout the week. This versatility not only saves time but also encourages you to eat your vegetables.

Roasted Vegetable Seasoning Ideas

Wondering how to season your vegetables for roasting? I love spice blends – they save time & there are some very tasty ones out there. Our friends at Amazon have a few ideas.

 

Master the Art of Healthy Roasted Vegetables

When roasting vegetables it’s essential to strike a balance between flavor and nutrition. Here are some tried-and-true tips that will help you elevate your roasted vegetables game while keeping health in mind.

Choose the Right Oil

The choice of oil plays a pivotal role in the healthiness of your roasted vegetables. Opt for heart-healthy oils like light olive oil, which is rich in monounsaturated fats and boasts a moderately high smoke point (smoke point is the temperature at which an oil begins to smoke – or burn – becoming more oxidized and creating compounds your body needs to clear). These oils add a luscious texture and enhance flavors without overpowering the natural taste of the vegetables. Remember, a little goes a long way – use a light hand with oils. A less refined, more flavorful cold-pressed extra virgin olive oil tends to have a lower smoke point, so rather than roasting with it, you might drizzle a bit over your vegetables at the end of roasting.

Other high smoke point oils include grapeseed oil, coconut oil, ghee or clarified butter, and avocado oil. My friends at Mountain Rose Herbal have a nice chart that goes deeper into the smoke point of different oils.

Embrace Seasonings

Herbs and spices are your friends when it comes to adding depth,  dimension – and nutrients – to your roasted vegetables. Herbs like rosemary, thyme, and oregano infuse a burst of aroma and taste, while spices like cumin, paprika, and turmeric introduce a delightful complexity. A spice blend or two can be handy!  These additions not only enhance the sensory experience but also offer the nutritional benefits of antioxidants, making your dish a nutritional powerhouse.

Mind Your Temperature

Roasting at moderate temperatures (around 375°F to 425°F or 190°C to 220°C) strikes a balance between achieving that desirable caramelization and preventing excessive charring or acrylamide formation. High heat can potentially degrade nutrients and produce harmful compounds, so ensure a gentle and controlled roasting environment.

Consider Parchment Paper or Silicone Mats

You can minimize the need for excessive oil  – and make clean-up easier – by roasting your vegetables on parchment paper or silicone baking mats. These non-stick options provide an excellent surface for roasting while reducing the amount of oil required. Your vegetables will still achieve that sought-after crispiness without the added calories.

Here are some examples:

Preheat Your Pan

Preheating your roasting pan or baking sheet before adding the vegetables can help achieve optimal caramelization and prevent sticking. This technique encourages a golden exterior while preserving the natural moisture of the vegetables, resulting in a delightful contrast of textures.

What pan to use? I like a heavy stainless steel baking sheet with a rack. I’m a fan of enameled cast iron – heavy and lovey – but haven’t found my perfect roasting pan yet (I do, however, have an enameled cast iron Dutch oven – so good!). Here’s one well-rated pan for roasting vegetables:

Cut Uniformly (Knife Skills!)

When preparing your vegetables for roasting, aim for a uniform size of slice. This ensures even cooking and prevents some pieces from becoming overcooked while others remain underdone. Consistent sizes also contribute to an aesthetically pleasing presentation.

A nice sharp knife can help. I can vouch for Henckels. You really just need one good chef knife – I like an 8″, and then a pairing knife. Here’s Amazon’s Henckels:

Stir, Flip & Practice Patience

During the roasting process, occasionally stir or flip your vegetables to ensure even cooking and browning. This technique prevents burning and promotes a delightful crispness on all sides.

Roasting is a slow and steady process that rewards patience. Avoid rushing by cranking up the heat, as this may lead to uneven cooking and potentially compromise the nutritional integrity of your vegetables. A little extra time is a small investment for a delectable and nutritious outcome.

Final Roasting Thoughts

In the end, chef, know thyself. If you (like I) are one who knows two stovetop burner settings – high and off – then get to know this idea of an oil’s smoke point. If you put the pan on the stove, turn it to high, pour in the oil, and wait until it smokes – get yourself a bottle of high-temp grapeseed oil.

 

Do You Have a Roasting Vegetables Story or Dilemma?

I want to know! Leave me a comment.

If this article was helpful or inspiring, lucky you. I’ve got more. You can check out my blog, or sign up for my twice-monthly newsletter to stay in touch.

Looking for a holistic dietitian to help you address looming medical issues? Set up a free 30-minute discovery call to tell me about you and see if we’re a good fit.

Tulsi: The Incomparable & Sacred Medicinal Herb

Tulsi: The Incomparable & Sacred Medicinal Herb

Love at first smell (and sight)

Absorbed in deep communion during a Plant Initiation Weekend, I was seeking to meet the spirit of Tulsi. A lovely spicy aroma began to envelop me, then I saw her. She was dancing. Green robes and gold swirled, moving and spinning a little like the ballerina in your first jewelry box. Tulsi danced in a shaft of gold-green light, clearly enjoying herself immensely.

She looked at me with a sparkle in her emerald eyes, and said “So, what shall it be today?”

I was smitten – enchanted – and remain so to this day. 

This post contains affiliate links. If you purchase through an affiliate link, I may receive a small commission at no additional cost to you. Thank you. You can read my full disclaimer here

Introducing…Tulsi

Tulsi is a powerful medicinal and culinary plant. Also known as Holy Basil or Sacred Basil, it has been used for centuries in Ayurveda, which is a traditional system of medicine that includes yoga therapy that originated in India. In the ancient language of Sanskrit, the word “Tulsi” means “the incomparable one”. 

This blog post will explore the integrative nature of Tulsi and how it can benefit your overall health and well-being.  We’ll review the integrative biochemical properties as well as an Ayurvedic health and metaphysical perspective.  Tulsi’s natural rhythms and abilities can synchronize with your own internal biological clocks, much like nature’s timekeepers, the solstice and equinox. Each of these aspects of The Incomparable One can help you to maintain a calm balance in our hectic modern world. 

Biochemical & Genetic Properties of Tulsi

Tulsi holds immense spiritual significance. It also possesses a range of powerful biochemical properties. Let’s delve into Tulsi’s composition and explore its health-enhancing properties.  Those properties create an impressive array of effects on your physiological systems.

Chemical & Genetic Composition of Tulsi

Sacred Basil contains numerous bioactive compounds that contribute to its therapeutic potential. It contains essential oils, flavonoids, tannins, phenolic compounds, and vitamins such as vitamin A and vitamin C. Its essential oil is a rich source of bioactive compounds, such as camphor, eucalyptol, eugenol, alpha-bisabolene, beta-bisabolene, and beta-caryophyllene. The complex composition of the plant taken in the whole form is what provides Tulsi’s unique range of benefits. The whole genome of Holy Basil is available, and sequence analysis suggests that compounds in the herb interact with genes for metabolite synthesis pathways in a variety of helpful ways. 

Tulsi the antimicrobial, anti-inflammatory, antioxidant & adaptogen

Holy Basil leaf extract has topical and systemic antimicrobial-antibacterial properties. Due to the great variety of phytonutrients (plant nutrients), it acts as an adaptogen, meaning that it works in a variety of ways in a variety of pathways to establish or maintain homeostasis (balance).

A key reason for Tulsi’s widespread use is its potent antioxidant and anti-inflammatory properties. Flavonoids and phenolic phytocompounds have antioxidant activity, which helps combat oxidative stress and the damage caused by too many free radicals (oxygenated species naturally created by metabolism that the body clears – in part with an antioxidant-rich diet) in the body. By neutralizing excessive free radicals, Tulsi supports cellular health and so helps prevent various chronic diseases.

In addition to its antioxidant effects, Tulsi also exhibits anti-inflammatory properties. The active compounds (eugenol and linolenic acid, among others) in Tulsi help reduce inflammation by inhibiting the production of pro-inflammatory molecules in the body. This anti-inflammatory action can help calm symptoms associated with inflammatory conditions like arthritis and promote overall well-being.

Like other whole foods, Tulsi’s complex nutritional phytochemistry (plant-chemistry) creates a multifaceted profile of health-promoting properties. That’s what food-as-medicine is all about. 

Tulsi in Ayurveda

The Ayurvedic system recognizes the holistic nature of health and well-being.  Ayurveda and other holistic indigenous systems are the original integrative medicine – and the original food-as-medicine science. The elegant system of Ayurvedic nutrition relies on mindful seasonal whole-food eating and uses tastes (sweet, sour, salty, bitter, pungent & astringent) to balance the elements (earth, water, fire, air, and ether) within an individual.  Tulsi is valued for its medicinal properties to support the mind, body, and spirit in a food-as-medicine approach

Ayurvedic classification & actions

In Ayurveda, Tulsi is thought to promote longevity and rejuvenation, so it’s classified as a “rasayana” herb. It is also classified as a “tikta” herb, which means it has a bitter taste. It is considered “ushna” (hot) in potency. 

These qualities make Tulsi beneficial for balancing the Kapha and Vata doshas (Ayurvedic constitutions).  Doshas are the energies derived from elemental makeup responsible for an individual maintaining physiological, psychological, and whole-being balance. Tulsi is known to pacify (balance) excess Kapha and Vata. The plant is said to enhance the flow of prana, or life force energy, through the body, helping to promote physical and emotional well-being.

Metaphysics of Tulsi

Sacred Basil is believed to have metaphysical (beyond or outside material reality) properties and is a potent integrative medicinal herb. In Ayurveda Tulsi is considered to have a divine essence that can purify the mind, physical body, and soul.

Tulsi is a powerful tool for meditation as it helps to clear the mind and increase focus. It is associated with the element of fire, which represents transformation and purification in Ayurveda and other indigenous traditions.

Tulsi & Lakshmi

The plant is believed to have originated from the tears of the Hindu goddess Lakshmi and is an earthly embodiment of her divine energy of abundance, healing, beauty, and goodwill. It is often used in rituals to honor Lakshmi and to seek her blessings for wealth, prosperity, and good fortune. Sacred Basil is also associated with Lord Vishnu (the protector and defender of the universe in balance), who is believed to reside in the plant in the form of his consort, Lakshmi.

The story of Tulsi is closely linked to the important Hindu epic, Ramayana. In the story, Lakshmi is the wife of a demon named Jalandhar, who is eventually and dramatically defeated by Lord Vishnu. Lakshmi is heartbroken by the loss of her husband and curses Lord Vishnu. As a result of her curse, Vishnu is forced to take birth on earth as Lord Rama and undergo the trials and tribulations of mortal life. Later, Lakshmi and Lord Vishnu fall madly in love. So yes, it’s complicated but passionate. 

Here they are. 

Lakshmi and Lord Vishnu

Effects of Tulsi on Physiological Systems

Tulsi’s bioactive constituents have a profound yet subtle impact on various physiological systems, making it a hard-working and versatile herb with a wide range of potential health benefits. Remember that most whole herbs have a similarly complex action because of their complex nutritional makeup.

Tulsi system benefits

Tulsi in Integrative Medicine 

Holy Basil’s complex biochemistry as well as its metaphysical benefits make it a compelling adjunct to a number of Western integrative therapies, in addition to being a central herb in Ayurveda. 

Tulsi’s bioactive constituents have a profound yet subtle impact on various physiological systems, making it a hard-working and versatile herb with a wide range of potential health benefits. Remember that most whole herbs have a similarly complex action because of their complex nutritional makeup.

Tulsi & Immune Health

One of the key benefits of Tulsi is its ability to strengthen and regulate the immune system. This herb contains powerful bioactive compounds that enhance the body’s natural defense mechanisms. Tulsi is rich in antioxidants, such as flavonoids and phenols, which help to neutralize harmful free radicals and reduce oxidative stress in the body. By reducing oxidative stress, Tulsi supports a healthy immune response and helps to protect against infections and diseases.

Additionally, Tulsi possesses antimicrobial and antibacterial properties that can help fight against various pathogens, including bacteria, viruses, and fungi. It acts as a natural immunomodulator, regulating immune function and promoting a balanced immune response. Regular consumption of Tulsi can strengthen your immune system and possibly improve your body’s ability to ward off illnesses.

Anti-cancer Properties of Tulsi

Research suggests that Tulsi may also exhibit anti-cancer properties, making it a valuable herb in cancer prevention and management. Studies have shown that Tulsi extracts can inhibit the growth and spread of cancer cells, and even induce apoptosis (programmed cell death) in certain types of cancer. The active compounds found in Tulsi, such as eugenol, rosmarinic acid, and apigenin, possess potent antioxidant and anti-inflammatory effects that can help protect cells from DNA damage and inhibit tumor formation.

Additionally, Tulsi has been found to enhance the effectiveness of conventional cancer treatments like chemotherapy and radiation therapy, while also minimizing their side effects. Its natural compounds can help protect healthy cells from damage and improve overall treatment outcomes. While more research is needed, Tulsi shows promising potential as an adjunct therapy in cancer prevention and treatment.

Tulsi, Stress & Cortisol

In our fast-paced lives, stress and anxiety seem to be the price of the full and busy lives we often lead.  Fortunately, Sacred Basil can help us find balance and serenity amidst the chaos. Let’s delve into the use of Tulsi in managing stress and anxiety, exploring its impact on cortisol levels, weight management, polycystic ovarian syndrome (PCOS), and blood pressure.

When we experience stress, our adrenal glands release cortisol, a hormone with far-reaching effects on many of your body’s systems. Elevated cortisol levels can contribute to various health challenges, including weight gain, hormonal imbalances like PCOS, and high blood pressure. Tulsi’s adaptogenic action assists in regulating cortisol levels, promoting a healthy stress response, and restoring neurological and metabolic equilibrium. 

Sacred Basil is also known to have an uplifting effect on mood and cognitive function. It can help improve focus, concentration, and mental clarity, making it an excellent herb for supporting healthful behavior change and overall mental well-being.

Additionally, Tulsi has shown promise in maintaining healthy blood pressure levels. Chronic stress and anxiety can contribute to elevated blood pressure, increasing the risk of cardiovascular problems. Tulsi’s adaptogenic properties aid in reducing stress and its impact on blood pressure, promoting a healthier cardiovascular system.

Beyond medicine, Sacred Basil also has benefits for skin, hair and overall beauty. You’ll find it in a range of beauty products. Given its myriad actions, it just makes sense. 

Awarenesses & contra-indications 

Tulsi is not to be taken by individuals who are pregnant or lactating.  If you plan to take it to address an imbalance, it’s important to work with a qualified nutritionist or health professional who can advise you on how to use Tulsi within a comprehensive protocol. Generally, starting with a small amount to test your tolerance and gradually increasing the dose minimizes gastrointestinal or other potential issues. It’s important to consult with a qualified healthcare professional before incorporating Tulsi into your routine, especially if you have any underlying health conditions (like diabetes or heart disease) or are taking medications.

How to take Tulsi

The best time to take Tulsi is before any health issues discussed in the article begin. Like Ayurveda itself, Tulsi is a fantastic preventive agent, helping you stay calm and balanced in a world that’s anything but.

Incorporate Tulsi into your daily routine by enjoying a cup of Tulsi tea or adding fresh Tulsi leaves to your meals. If you make tea, remember to steep the leaves for 5-10 minutes to make a potent cup. Tulsi is delicious with chicken, and you can add fresh leaves to salads, dressings, soups, and stews.  

You can also find Tulsi supplements or extracts available in various forms. A 4% Holy Basil extract has been used in dental health, sometimes in combination with other botanicals. 

Tulsi is often offered in a compound with other botanicals for a specific aim, be it weight management or cancer prevention. 

Holy Basil in supplement form (usually as a capsule) is most often used in a 500-900 mg daily dose and used for 1.5 to 3 months. You can find or make a tincture of Tulsi – meaning the leaves were soaked in a solvent like alcohol to extract the oils – and you take the liquid. Tinctures are often taken as drops under the tongue, but can also be added to water or made into an herbal cocktail.

Finally, the flower essence. A flower essence is an energy medicine often made by setting the plant in clean water in the sun for a period of time, then making dilutions with a solvent (brandy or vinegar) and water. Tulsi makes an especially lovely flower essence given its metaphysical profile.

We use flower essences in our meditative Plant Initiation Weekends.

Examples of Tulsi Products

Here are a few examples of products from a good manufacturer that a qualified nutritionist might suggest you try for either daily use or to address an imbalance. These products are from my Emerson/Fullscript supplement formulary (where you always get 25% off & free shipping with over $49). 

Your Next Steps

Tulsi, also known as Holy Basil, clearly encompasses a wide array of metaphysical, biochemical, Ayurvedic, and healing properties that make it a truly remarkable herb. From its profound spiritual symbolism to its scientifically substantiated benefits, Tulsi has captured the attention of health enthusiasts worldwide. 

So, the real question now is – how are you going to use it? 

As you reflect upon Tulsi’s metaphysical, biochemical, Ayurvedic, and healing properties, remember its profound value as a flexible holistic herb. It prompts us to slow down, reconnect with nature, and nurture ourselves on multiple levels. I hope Tulsi guides you in the pursuit of wellness, encouraging you to honor your body, nourish your mind, and cultivate a deeper sense of harmony in your lives.

Plant Initiation Weekends

Sources for this post

Upadhyay AK, Chacko AR, Gandhimathi A, Ghosh P, Harini K, et al. Genome sequencing of herb Tulsi (Ocimum tenuiflorum) unravels key genes behind its strong medicinal properties. BMC Plant Biol. 2015 Aug 28;15:212. doi: 10.1186/s12870-015-0562-x. PMID: 26315624; PMCID: PMC4552454.

Hasan MR, Alotaibi BS, Althafar ZM, Mujamammi AH, Jameela J. An Update on the Therapeutic Anticancer Potential of Ocimum sanctum L.: “Elixir of Life”. Molecules. 2023 Jan 25;28(3):1193. doi: 10.3390/molecules28031193. PMID: 36770859; PMCID: PMC9919305.

Cohen MM. Tulsi – Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):251-9. doi: 10.4103/0975-9476.146554. PMID: 25624701; PMCID: PMC4296439.

Healing Flow: Yoga Therapy for Nutrition-Related Conditions 

Healing Flow: Yoga Therapy for Nutrition-Related Conditions 

Yoga therapy has come a long way in the past several decades – I should know – I’ve been writing and teaching it for over 25 years! As a dietitian, my favorite application is to help people with nutrition-related conditions to feel better, make better choices, be in the flow of practice not perfection (for example, practicing non-attachment to the latest weight-loss miracle flooding social media, or a yearning to be a size you last were as a child).

You can break free of harmful mindsets, come into better alignment with a medically-indicated diet, and just be a little more content with yourself and your life through working with a yoga therapist. This article gives you an overview of yoga therapy and the nutrition-related conditions where science and practice suggests it can be helpful. May you find a nugget or two. – Annie 

In 1993 I went to my very first yoga class at a gym in Cambridge, MA. My days were desk-bound, working at the Department of Public Health (DPH) in Boston directing the state’s Osteoporosis Prevention Program. That program was a national model of how to prevent a chronic condition by influencing a group when it matters – for girls, the late teen years and women during menopause and beyond.

Recently I’d had a painful romantic breakup, and was on my own for the first time ever. I was a lapsed Catholic, seeking spirit and community. I fell hard for both the yoga class and later, the instructor. The instructor is a different story for another day.

Nearly thirty years and a fistful of teaching certifications later, I remain a fan of what yoga skillfully delivered can do for those who struggle with nutrition-related medical issues. Happily, the science and our understanding of yoga and its nature-based sister science of Ayurveda are expanding rapidly.

Those early life experiments showed me that specific types of yoga done in particular ways, mindful eating and other meditative and breathing exercises – can lead to predictable outcomes –  a lot like what the early yogis described. It can be helpful for those interested in taking an interior route to the dynamic rebalance of life, and particularly when life gets juicy – healing from discomfort of body or mind. Conditions resulting from lifestyle choices (imperfect diet, inadequate movement, other unhelpful choices) are a natural target of yoga therapy. 

It’s time to go deeper. 

There’s an opportunity for the world of clinical nutrition to use yoga as more than a fitness option, but as an adjunct skill for integrated change, physical rebalance and overall well-being. Yoga is being skillfully tailored to a great variety of medical and life conditions, and clinical nutrition practice can benefit from those advances. If you are a dietitian or clinical nutritionist, you may well be already using yogic understanding in your practice.  

What is Yoga Therapy?

Yoga is more than poses and it’s different from calisthenics. It is a comprehensive psycho-spiritual-physiologic & philosophical system that involves improving relationships – with yourself, with others, and with the world itself. 

Yoga movement is mindful, and integrates with the rhythm of your breathing while being lovingly observed by your attentive, focused mind.  All three – body, breath, mental focus – are engaged in order for it to be yoga. So, your whole being – your body, energy system (as breath and attention), and your mind are all dancing together. That’s union, one literal translation of the word yoga. 

In addition to movement and postures (Asana in Sanskrit, an ancient language of India) yoga has a philosophical framework. An overview is described in a text called the Yoga Sutras, written by the sage Patanjali, and featuring the eight limbs of yoga practice. There are many many ancient texts describing different aspects of yoga and Ayurveda, but the Yoga Sutra is an excellent place to begin.  

Yoga philosophy is less moral overlay, and more an experiential observational science. That is, practitioners noticed that if you do yoga in this way by the guidelines outlined in the Yoga Sutra, over time predictable things happen (the final limb of yoga is called Samadhi, meaning absorption, bliss or enlightenment). 

Here is a brief description of the eight limbed path of yoga according to Patanjali. I’ve included additional detail of the first two limbs, which are wonderful flexible guides to lifestyle choices. Yoga therapy for nutrition-related conditions begins with these first two limbs.

 

Patanjali’s eight-limbed path of yoga:

1) Universal restraints (Yamas):

…controls or restraints of attitude or behavior, primarily in community or relationship. These include:

  • Non-violence, compassion: (Ahimsa)
  • Truthfulness: (Satya)
  • Non-stealing: (Asteya)
  • Chastity or control of the life force: (Brahmacharya)
  • Greedlessness or charity: (Aparigraha)

2) Observances (Niyamas):

…awarenesses and attitudes primarily concerned with the individual. These include:

  • Purity, cleanliness: (Saucha)
  • Contentment: (Santosa)
  • Asceticism, simplicity, passion: (Tapas)
  • Self-study, self-inquiry, philosophical study: (Svadhyaya)
  • Devotion to God (Isvara Pranidhana)

The remaining limbs of yoga according to Patanjali are:

3) Postures (Asana):

…literally “seat” and describes the physical practice of yoga postures.

4)  Rhythmic control of energy flow (Pranayama):

Directing energy and breath.

5)  Freedom from senses (Pratyahara):

…inward focusing and withdrawal of the senses.

6)  Concentration (Dharana):

focused concentration.

7)  Meditation (Dhyana):

…adopting a focused yet expansive consciousness.

8)  Super-consciousness (Samadhi):

…absorption into or union with bliss consciousness or enlightenment. 

Yoga practice is integrative by nature. It is a whole-life practice encompassing physical, mental, energetic, soul and spiritual aspects of life. So, it provides a personal integrated context for self-examination of any problem in life. A weekly general yoga class, skillfully taught, and a brief daily morning movement and meditation practice most mornings can provide nearly anyone with resilience benefits. Yoga therapy is distinct in several key ways. 

Yoga therapy is the use of evidence-based yoga for a specific health aim.

Examples include to help you change eating habits to reflect a recent medical diagnosis, increase movement safely after an injury, or help to manage your inflammatory back pain. There is a growing collection of literature on both the mechanisms of how yoga does what it does, and also the use of yoga for particular medical or life conditions. So, the yoga therapist today uses yoga that draws from both the thousands of years of wisdom tradition, and current Western science to inform her work. 

Can taking a well-taught weekly yoga class give you a therapeutic benefit? Absolutely! If you can’t find an accessible general class, or if you need more personal adaptation there is personal yoga therapy. 

So, a yoga therapist is operating more clinically – more specifically – and more personally than your average weekly yoga class teacher. A yoga therapist may prescribe collections of postures, breathing exercises, and relaxation techniques to suit your personal health and medical needs. Yoga comprises a wide range of mind/body practices, from postural and breathing exercises to deep relaxation and meditation. Yoga therapy tailors these practices and exercises to your medical and life needs.

How Do Diet and Yoga Mix? 

The yoga-diet interface comes straight from the first two limbs of yoga described in the Yoga Sutras; restraints (Yamas) and observances (Niyamas). These two limbs provide a flexible guideline for living. Those who were raised in almost any spiritual tradition will find these tenets hauntingly familiar. 

Let’s take non-violence or compassion (Ahimsa), the first restraint (Yama), and apply it to diet. Because non-violence with regard to food and eating means something a little different to each of us, your answer to what it means takes a bit of introspection. Here’s an exercise to help you do that. 

Self-compassion (Ahimsa) Self-inquiry 

You’ll need a quiet place to sit or lie down, where you won’t be disturbed for about ten minutes and something to write with and on, like pencil and paper. 

Make your space comfortable (with a blanket or cushions), maybe light a candle or smudge the space with sage and/or put on some soft music. Take a minute to settle into this comfy spot you’ve made. Breathe and relax. Take a moment to think about your own food choices as well as your thoughts about your food choices. 

Breathe and relax. 

Can you become aware of how you are compassionate with yourself in terms of both your choices, and what you think about your choices? Can you become aware of how you are compassionate  – how you treat yourself well – with food and how you view your food choices & their results – on your body, your health, your family? 

Take a few moments to note down the ways you are compassionate with yourself. How do you treat yourself with love, peace, kindness with regard to food and how you think about food? 

Breathe and relax. Now, take a moment to think about the ways you are not so compassionate with your food choices and how you view them. 

Breathe and relax. 

Please know that we by nature have a certain amount of storminess within. It’s normal. We think and do things that seem self-destructive. Do you under-eat or overeat often, deny your body’s messages for food or water, or stress eat rather than integrate the inevitable strong emotions that pop up in your life? Do you listen to the latest media on what, when or how to eat rather than the messages of your own body? How much time do you spend wishing your body were different? Breathe and relax. Take your time and please hold yourself kindly as you examine these uncomfortable possibilities. 

Take a few moments to write about what came to you. Remember there is no need to fix things – in fact – jumping in to fix things may interfere with taking in the lessons, and fully integrating the experience – instead, notice, breath, relax, and feel. Take note of how your body feels as you unpack your awareness. 

Each of the restraints (Yamas) and observances (Niyamas) can be explored in this way. One exercise I share with students is to practice each of the yamas and niyamas fully for a day, with the intention of finding out what each of them mean for you. 

The flexibility of a concept like non-violence or compassion allows for each practitioner to find relevance, as non-violence – in diet, for example – for some means forgoing all animal foods (following a vegan diet) – while for others it means non-restrictive eating. 

Is There a Yoga Diet?

Why, yes there is. There is a concept in yoga that focuses on qualities or characteristics (Gunas). There are three characteristics, including purity-clarity (Sattva), mobility-activity (Rajas) and restraining-obstructive (Tamas). 

Different foods have these characteristics, and the yogis suggest that we take a primarily pure-clear (Sattvic) diet, which is a light diet rich in vegetables, appropriate whole grains and spices, and avoid too many heavy (Tamasic) foods, which are energy rich and devoid of nutrients or life. 

What is Ayurveda?

Ayurveda is often called a sister science of yoga, and is its medical and healing system. It is as complex as Western nutritional medicine, so a brief paragraph does not do it justice. I think of Ayurveda as the original mind-body-spirit integrated medicine developed thousands of years ago. Its foundational principles describe an elegant nature-based mind-body-spirit integrated system that makes intuitive sense.

Ayurveda honors the rhythms of nature, the earth and life. Your schedule of sleeping and rising, eating, moving and even learning have a peak rhythm based on who you are, where you live, the season, and time of day.

How Does Ayurveda Fit Into Yoga Therapy? 

A driving principle in Ayurveda is to find balance of the five elements (earth, water, fire, air and ether) of which all matter is composed. So, an Ayurvedic diet uses the taste, temperature and characteristics of food that reveal a dominant element to aid in rebalancing. Generally, like increases like (ex, spicy food on a warm day will make you even warmer) and opposites balance (cool food on a hot day will cool you off). 

Western clinical science has been finding, over the past decade or two, that much of what Ayurvedic practitioners have suggested for thousands of years actually has Western scientific validity. The sorting, testing, validating and adapting process of Ayurveda to our Western modern life is going on right now.

How can Yoga Therapy benefit Nutrition-related Conditions?

With recent scientific advances into nutritional psychiatry, digestive health and genetics, it seems every health condition is a nutrition-related condition. Certainly the chronic conditions – those that take years to develop – are prime targets for lifestyle medicine, including yoga therapy. What you eat profoundly impacts every aspect of your life. 

That said, there are some particular life events and medical conditions where blending yoga with integrative clinical nutrition have been shown to be especially helpful. 

Health conditions that respond to nutrition and to yoga therapy: 

Digestive Health:

Every gut imbalance is a mind-body issue. In Ayurveda, the first thing you might do to improve digestion is to eat in a calm and pleasant environment. Eating mindfully, chewing adequately, moving and breathing to support digestion have been only recently considered in modern nutrition yet can transform your digestion. Using these yogic principles along with Western integrative protocols and medically indicated diets can rebalance many a digestive system out of whack. 

Mindful eating is a meditative practice that has done nothing less than transform the way I am many integrative nutritionists do what we do. If you’re interested in beginning this profound eating practice (for those who want to eat well…but don’t), I’ve developed a mini-course to help you get started. 

How to eat: Mindful Eating Mini-course

Emotional Eating and Eating Disorders:

Stress, anxiety and wildly unhealthful Western beauty ideals have created an epidemic of body self-hatred and deeply disordered eating patterns in women and men of all ages. Diet culture is everywhere and hard to escape. The truth is that you have a natural weight and shape, and beauty comes in every shape, size, color, age and variety. Your intrinsic value as a human is NOT connected to your body size. Every person has value. Learning to manage stress through life rather than food, and learning how to feed, and how to love your healthy body as it is can help you heal these deeply destructive, and at times downright deadly issues. 

Metabolic Health:

Diabetes, Heart Disease, and other ‘Syndrome X’ conditions. Yoga therapy can help you move safely if you don’t move very much. It helps cultivate a kind and gentle mindset toward stress and your own body. It can help you open your heart and it supports realistic behavior change. It helps reduce stress. Combining yoga, and mindful meditation with Western medically indicated diets and strategies for these “X” conditions can be wildly successful. I’ve seen it – over and over and over again. 

Much of my writing and teaching over the past couple decades have focused on how to heal body and mind from metabolic issues combined with emotional eating. My first book, Every Bite Is Divine, focuses on my own struggle with weight and eating, and is a foundational text for much of the work I do. 

Inflammatory Pain:

Our Western diet is creates lots of inflammation. Inflammation combined with stress have made pain and inflammatory conditions like osteoporosis, arthritis and even complex conditions like fibromyalgia yet another epidemic largely preventable. My beautiful colleague Kathie Swift and I have been working together on integrating movement, nutrition and imagination – the mindset around pain – into a collection called Freedom from Pain. To see people come to us hurting, and leaving with a smile – is so satisfying! 

Cancer:

The inflammation, fear and treatments of cancer can be really hard on the body, and the level of uncertainty this particular diagnosis brings can be nearly unbearable. Yoga to the rescue. I have a friend-colleague who has developed a program combining nutrition and yoga therapy for cancer diagnoses. 

Check it out. 

Aging:

Nutrition and movement are central to a healthy aging process, but it’s not easy. Keeping an eye on injury prevention, learning to work at your own pace and to create a way of eating that truly supports the increased nutrient demand (and waning energy needs) of aging is tricky. But, we’re doing it every day.  

Pregnancy:

If there’s one time in a woman’s life where she eats well and learns to use the incredible power of her own breath and specific gentle movement to address her well-being, it’s while she is growing a new human inside. These are a natural combination of yoga and nutrition counseling and support. 

This is really just the beginning of what a thoughtfully designed therapeutic yoga program can do. For each of these therapeutic areas, there are yoga therapists, and well-trained integrative licensed nutritionists that can help you navigate lifelong health and well-being.  

If you or someone you love is interested in working in this with way, check out Truly Nourished, a high-impact personal program that blends nutrition clinical science with the wisdom of yoga and meditation.