Recipes for Resilience
I call the below recipes ones for resilience because they contain such healing, nourishing foods. However, everyone's needs are unique. If you haven't yet learned your constitutional type, according to Ayurvedic Medicine, it is a good starting place in getting your body back into balance. This works by supporting your body with the foods that therapeutically work to create balance. Learn your type by taking the test HERE.
Then, download the chart to follow what foods to favor or avoid according to your dominate type HERE.
Ayurveda has wisdom to offer in many regards. One being in food choices. The concept of food being medicinal plays a valid role in recovery as well as upholds an ideal state of health. By the incorporation of all six tastes (sweet, sour, salty, pungent, bitter and astringent) daily, the variety is provided. The variety in qualities detailed below helps to maintain balance. Each taste has specific therapeutic actions!
The sweet taste gives strength to the tissue elements, is good for nourishment, and harmonizes the mind. Sweet tasting foods include rice, ghee and fruits. Sweet food is heavy on digestion. Sugary foods are in no way therapeutic and should be avoided.
Food with a bitter taste eliminates bacterial elements; purifying the blood and are light on digestion. Examples include Bitter Gourd, Fenugreek seeds and lemon rind.
The salty taste stimulates digestion, clears obstruction in the channels of the body, promotes sweating, and increases the power of digestion, but tends to deplete reproductive secretions. An excess of salt is thought to cause aging and degeneration. However, it is needed to feed the adrenals. Cravings for salt indicate stress and adrenal weakness.
Substances which have a predominance of astringent taste such as potatoes, apples, bitternut leaves, most green vegetables and food containing tannin like tea, possess the properties to heal ulcers and wounds. They dry up moisture and fat in the body and act as water absorbents.
The sour taste stimulates the digestive fires and digestive enzymes as with sour-tasting food, for example, lime and tamarind, are easy on digestion and good for the heart (it is only relatively recently that modern dietetics have discovered that Vitamin C is good for heart and it is found in all sour foods). Synthetic sour tastes do not count.
Pungent tastes, as in onion, pepper and garlic help digestion, improve metabolism and dilate channels in the body.
A lack of a balance six tastes between the food can create aggravation and dis-harmony.
Ayurvedic Foods and Drug Categorizations
1. Tastes (called rasa in Sanskrit) which as explained above, act on different humors.
2. The effect of the potency, (veerya) of the action it has on the body. All food items can be classified as either cold or hot on the body.
3. The last categorization is by the specific effect it will have on the body (prabhava). For example, two food or drug items may be similar in taste and potency but differ on their special action: for example, figs and dates are sweet and heartening but figs have purgative qualities.
Foods and Balance
Just as machines require an energy source to function, the human body can be thought of in the same way. Think of your body as a dynamic intelligent machine requiring a balance of three different sources of energy. To thrive, the body needs a delicate balance of sleep, nutrients (and water) along with sun to nourish and repair the cells that make up our tissues, organs, etc. Furthermore, there are also subtle energies provided via food and lifestyle choices that also greatly affect us. For example, raw foods verses cooked foods offer different implications. To take a step back, we know that eating too much junk food or sugar depletes our system making us feel tired, cranky or worse! We know that lack of sleep causes all kinds of trouble and we know that stress, over time, takes a toll. Now apply these already known facts to the three energy sources mentioned above. Without going into detail, I would like to create an understanding of why Ayurveda can be a great tool no matter what your body or life is presenting as a perceived problem. This system works to simply facilitate balance. There is great value in gaining an understanding of your own imbalances and taking action to make corrections at the first indication. Only YOU can be the expert of your health. As you tune in more, you will intuit body signals that indicate a need for change. To get started, take the Signs and Symptoms Survey according to your current challenges and/or wellness goals. A fifteen-minute phone consult with me may be enough to direct you. Once you reach a level of body awareness and, in some degree, health, you will be able to manage your wellness through the guidelines outlined within this book and understand when it is time to seek professional guidance. There are the obvious survival needs then there are also these three energy sources or centers that store, maintain, produce, and regulate energy. These three centers are affected by the tangible food and lifestyle choices made, also by thoughts and lifestyle actions.
Without going into detail, I would like to create an understanding of why an evaluation in the imbalances of these energy centers can be a great tool no matter what your body or life is experiencing. It works to simply facilitate balance. There is great value in gaining an understanding of your personal imbalances. I believe self-help can only be achieved with this form of awareness. Once understood and having obtained the tools, you can easily assess yourself and gain knowledge of how to create balance.
In my opinion it’s all about balance- life, health, and success, that is. Science tells us that everything is made of matter and matter is made up of energy. In all my findings I conclude that current science is only validating what ancient medical systems already employed. The difference is, obviously, in the testing and evaluation procedures. With today’s technology, it is very different and has its place and value. However, what has been lost is individualized, natural and intuitive care. There is more to it, but no English word comes to mind when trying to define the main difference. One evaluation I recommend is rooted in Eastern wisdom and called Ayurvedic Medicine.
Ayurveda is considered by many scholars to be the oldest healing science. In Sanskrit, Ayurveda means “the science of life”. It originated in India more than 5,000 years ago and is often called the” mother of all healing”. It places great emphasis on personalized care according to the individual’s constitution. Ayurveda also provides great wisdom on preventive measures and key modalities to utilize in the healing process; some of which include stress management techniques and therapies in the maintenance of health through positive thought processes, diet and lifestyle. Ayurveda is a valuable science to draw from.
Just as everyone has unique characteristics, such as their personality, features, and so on, everyone also has a pattern of energy distinct and individual combination of attributes. Together, this make-up consists of what is called a constitution. This constitution is established by the time of one’s birth and remains the same throughout one’s life.
Many factors play a part in the make-up and in the change of proportions of the doshas that can result in an imbalanced state. Mental/emotional as well as external/environmental factors may influence the doshas which can be used to create balance once recognized as out of balance for an individual. In another words, everyone has a consistent constitution and certain foods, activities or mental/emotional constructs or exposure can upset your constitution. This is different for each of us, thus the way to restore balance is also.
Energy is required to create movement. In the human body energy is manufactured by the cells (provided enough nutrients) enabling the body to function. Energy is also required to metabolize the nutrients and is called for to lubricate and provide structure. Everyone contains all three components called doshas (respectively named in Ayurveda): Vata is the energy that represents movement, Pitta is the energy of digestion or metabolism and Kapha signifies the energy of lubrication and structure. One of the above three is usually primary, as a dosha. Commonly, a secondary dosha is also prominent. This determines your constitution and thus gives indicators as to susceptibilities as well as self-care treatments to employ when out of balance.
The cause of disease according to Ayurveda is lack of proper cellular function due to an excess or deficiency of one of the three doshas. Disease can also be caused by the presence of toxins. Body, mind and consciousness work together at maintaining balance. In many cases tests (especially blood chemistry tests) reflect an idea that "you’re looking good" but you know different. In my practice I utilize today’s technology and tests but also apply the ancient wisdom in the treatment plans. Below, you will find both an Aryuvedic Questionnaire and Toxicity Questionnaire (in the back of this book) to self-assess.
Holistically facilitating true change consists of gaining a clear perception of your constitutional state. I encourage you to reflect on the questions below to target the concentration of your personal makeup of doshas.
What category would you describe yourself as bellow (in general) A, B, or C? Make note the following descriptions in any category that you resonate with the most, then compare each group to see what you notice matches you the most:
Category A: I experience dryness of skin, especially in winter months. My hands and feet are typically cold. I often have difficulty falling asleep or staying asleep. I walk purposely, am outgoing and like to keep active. My energy fluctuates or comes in bursts. I can have a restless mind, but imaginative. My communication is precise, convincing, or direct. By nature, I am anxious or worrisome and my appetite fluctuates. I can be and impulsive, or alternately, rigid. At my best is am responsible and self-controlled, positive and creative. My body type (at its best) is thin.
Category B: I sweat easily, often feel hot, appetite is good, and I can eat a lot, but spicy foods can cause an upset stomach. I don’t tolerate skipping meals well. I tend to be meticulous and be a perfectionist. I can become irritable or anger quite easily but don’t hold grudges. I am usually critical of myself and others. I’m am strong willed; others perceive me as stubborn. I like to splurge on luxuries on occasion. I consider myself to be efficient and disciplined, other say I am intense. I don’t tolerate hot weather well. My health aliments consist of tendencies towards skin conditions, ulcers, and other inflammatory conditions. I have a medium build.
Category C: Have a relatively steady energy level, good endurance, and strong stamina. Tend to be slow, methodical, and relaxed, constant appetite, and can skip meals easily. I am a sound sleeper, would love to sleep in, and a slow starter in the mornings. I tend to be reluctant to take on new responsibilities/commitments. I tend to be more frugal and conservative. I am rather susceptible towards congestion/mucus and sinus problems. I have tendency towards being overweight.
Now you have an opportunity to utilize our services for more specific tips pertaining to the above categorization of your predominate type. Often, there are two strong types or, in another words, a dominant one and a secondary. In my practice, I compile information into a Report of Findings and detail recommendations in a section called TLC (for Therapeutic Lifestyle Change).
Recipes for Resilience
Mineral Milk
Soak raw, unsalted almonds or walnuts overnight in a jar covered with a cloth (1-part almonds to 3 parts purified water). Blend, strain and refrigerate. You can also add some pure vanilla extract to the finished product. Walnuts are superior to other nuts for inflammatory conditions. You can soak organic dried fruit such as raisins with the nuts to add some sweet to your milk then use the strained material for muffins, pancakes, etc.
Chocolate Mint “Ice-Cream”
Blend a couple ice cubes, a handful of **spinach, a portion of a *banana, a couple drops of peppermint essential oil (Dotera – certified for internal use) and blend. Stir in caco nibbs. **not for Pitta types. * Not for Kapha types.
Sesame Seed Brittle
Melt butter, stir in an equal amount of honey and add *sesame seeds. Spread thin in a glass pan. Let cool before serving. *not great for kapha types
Oat-delicious Pancakes
Boil 1 ¼ c. water add 1 ¼ c. Almond Milk (see Mineral Milk)
Soak 1 cup of whole rolled oats in the above with 2 T. honey
After 45 min. of soaking add 2 T. coconut oil and 2 eggs
Combine:
1 c. spelt, oat or other flour
2 t. BP
½ t. sea salt
Add to above, stir and cook over oiled griddle- enjoy!
Buckwheat Rye
3 cups Buckwheat flour
2 cups whole yogurt
1/2 cup pure water
Mix well and let sit 12-24 hrs.– this allows for the enzymes to be released making it superior to today’s bread!
Add:
3 large eggs
2 T. oil
1/3 cup agave/molasses mixture or 1/3 cup maple syrup
1 tsp. sea salt
2 tsp. Baking soda
1 tsp. dill
2 tsp. Caraway seeds
Scones
3 c. Rice flour
1 c. butter
1 c. plain yogurt
Mix thoroughly in a glass bowl then set covered with a clean towel 6-12 hours at room temperature.
Stir in about ½ tsp backing powder. Add a couple tablespoons sugar or sweetener of choice, vanilla extract and a dash of salt. Optional: fold in dried fruit.
Make a long roll, flatten to about ½ inch thickness and cut triangles. Bake at 350 till turing golden brown.
These below are called “meal ideas” due to the following not having specific measurements, rather approximant; just as you would making stir-cooked meals – you eyeball it.
Meal Ideas
Medicinal Curry
Make basmati rice
Mix one bunch cilantro with one can coconut milk in a food processor or blender for a raw green sauce to top it all
Sauté mushrooms (maitake, Shitake and/or regular), with fresh garlic, onions and ginger. Sprinkle curry powder on mushrooms but make your own and eliminate peppers (nightshades) if inflammation is an issue!
Curry: Turmeric, Ginger, Cloves, Cinnamon, Coriander, Allspice, cumin, fenugreek, mustard, red pepper
Add rice to curry mushrooms, mix well. Top with green sauce and raw cashews
Cashew Curry Sauce With “Noodles”
1 Bunch Cilantro
½ cup cashew butter
1 T. lemon
1T Vinegar
4 garlic cloves
Mix in blender and top “noodles” (zucchini shreds)
Hearty Healthy Tai Soup
1 Tbs. Oil
3 Garlic Cloves, Minced
2-6 oz. Boneless, Skinless Chicken Breasts, chopped
1/2 tsp. Turmeric
1/4 tsp. Hot Chili Powder
2 T. – ½ c Creamed Coconut
4 cups Broth (Veggie)
2 Tbs. Lemon or Lime Juice
2 Tbs. Crunchy Peanut Butter
12 oz. Thread Egg Noodles, broken into small pieces
1 Tbs. Finely Chopped Spring Onion
1 Tbs. Chopped Fresh Coriander
Salt and Pepper to taste
1---Heat oil and fry garlic for 1 min. until golden.
Add chicken, Turmeric and Chili powder and stir-fry for 3-4 min.
2---Crumble the creamed coconut into hot broth and stir until dissolved.
Pour on to the chicken and add the lemon or lime juice, Peanut Butter and Egg Noodles.
3---Cover and simmer for about 15 min. Add the spring onion and coriander, then season well and cook another 5 min.
Healing Chicken Ginger Soup
If you would like to use a whole chicken for this soup instead of the two chicken breasts, simply double the ingredients for the broth and the soup and use an 8 or 12-quart pot instead. Be sure to add the rice noodles to each individual bowl if you plan to have leftovers. Adding them to the whole pot and then reheating the soup the next day can cause the noodles to get quite mushy. This soup also freezes very well, just don't add the noodles or the raw toppings to your freezable portions. Fresh Thai chilies and lemongrass can be found at places like Whole Foods or at your local Asian Market.
For the Broth:
2 bone-in organic chicken breasts (about 2 pounds total)
8 cups water
1 large onion, chopped
3 stalks celery, chopped
1 large carrot, chopped
1 whole head garlic, cut in half crosswise
1/4 to 1/2 cup finely chopped fresh ginger (or more!)
2 to 3 Thai chilies, chopped or 1 teaspoon crushed red chili flakes
2 cups chopped shiitake mushrooms
1 stalk fresh lemongrass, chopped
cilantro stems
1 teaspoon whole black peppercorns
3 teaspoons Herbamare or sea salt
For the Soup:
1 medium onion, cut into crescent moons
3 to 4 stalks celery, sliced into diagonals
3 carrots, cut into matchsticks
2 to 3 cups sliced shiitake mushrooms
cooked chicken pulled from the bone and chopped
sea salt and freshly ground black pepper to taste
Optional Additions/Toppings:
rice noodles
chopped fresh basil
chopped fresh napa cabbage
chopped fresh cilantro
chopped fresh Thai green chilies
lime wedges
To make the broth, place all ingredients for broth into a 6-quart pot. Cover and bring to a boil, reduce heat medium-low and simmer for 1 1/2 to 2 hours. Strain broth into a large bowl or another pot using a colander. Place chicken breasts onto a plate to cool. Pour the broth back into the pot. Once chicken is cooled, remove the skin, pull the meat from the bone and chop the chicken into bite-sized pieces.
Place all the veggies for the soup (onion, carrot, celery, and shiitake mushrooms) into the pot with the broth. Cover and simmer for about 15 to 20 minutes. Add the chicken. Season with salt and pepper to taste. Simmer a minute or two more or until vegetables are cooked to your liking. Ladle soup into bowls and serve with a handful of basil, cilantro, and cabbage on top. Sprinkle with Thai chilies if desired.
Look up Bieler's Broth as a staple to utilize in soups and other dishes as well as the “cold remedy” as traditionally used and now called “chicken broth”. Note that tetra pack or canned broth does NOT contain the healing attributes that bone broth, also referred to as mineral broths do. Today’s version of “chicken broth” made with bouillon is not a healing food either, in fact it is quite the opposite.
Lacto -fermented vegetables
These provide a viable source of probiotics (at a cost well below most supplements) to heal and maintain a healthy gut. These beneficial microorganisms attach to receptors in our guts that send a signal to the immune system that says everything is okay, no need to overreact to foods and other things entering the gut, let's keep everything calm. If you are dealing with multiple allergies, chances are your gut is out of balance and needs a daily dose of beneficial microorganisms. These crispy, sour, salty vegetables are highly addicting and an easy, economical way to maintain a healthy gut.
Getting Started
1 glass quart jar with a plastic lid
1 to 1 1/2 tablespoons sea salt
2 cups filtered water
Any Combination of Raw Organic Vegetables:
cauliflower
beets
carrots
Bell Peppers
green beans
Cabbage
Make sure contents are covered with water (pound down into jar). You can add juiced celery (high in sodium). You may wish to speed up the process with a starter culture, such as kefir grains, whey, or commercial starter powder. A kraut pounder tool can be helpful to pack the jar and eliminate any air pockets. Seal the jar store in a warm, slightly moist place for 24 to 96 hours, depending on the food being cultured. Ideal temperature range is 68-75 degrees Fahrenheit. Remember, heat kills the microbes! Refrigerate to slow down the fermentation process.
Topping salads with lacto-fermented foods is a great way to sneak it into your diet or that of your family’s!
High Octane Vegetable Dip and Sauce
Combine any proportion of the following in a glass jar to soak in water 8 hours:
Almonds, sunflower and pumpkin seeds. Strain water and place in a high-powered blender, such as a vitamix, with water, brewers yeast and Liquid Aminos. This can be made thick for a dip (my favorite vegetable to pair with it is broccoli), or thinner for a salad dressing. You may also wish to spice it up adding curry seasoning or jalapenos and cilantro.
Ranch Dressing
Combine equal amounts of heavy cream with buttermilk, stir with a wooden spoon or silicone spatula, cover with cheese cloth or a clean kitchen towel and let set at room temperature for 6-10 hours (depending on temperature). Add salt, garlic powder, onion flakes and dill to taste. Keep refrigerated after seasoned.
Recipes to Soothe the Stomach
Mono diets are great to restore digestive health.
1). 1 cup Plain Yogurt, kifer or Cream Fraiche
1 Cup pulverized cabbage (take ¾ cup of cabbage and pulverize in a blend with ¼ cup of water). Some people can only have cooked down vegetables.
1-3 T olive oil
Thoroughly blend
2). Broth
Put a quart of water in a pot and add:
½ cup Mushrooms,
½ cup Yellow Squash
½ Fennel
¼ cup Cilantro and/or Spearmint
Simmer for 20 minutes and after it cools down drink as a broth and eat the rest if stomach if up for it.
Take supplements with only room temperature water throughout day.
Other resources:
I call the below recipes ones for resilience because they contain such healing, nourishing foods. However, everyone's needs are unique. If you haven't yet learned your constitutional type, according to Ayurvedic Medicine, it is a good starting place in getting your body back into balance. This works by supporting your body with the foods that therapeutically work to create balance. Learn your type by taking the test HERE.
Then, download the chart to follow what foods to favor or avoid according to your dominate type HERE.
Ayurveda has wisdom to offer in many regards. One being in food choices. The concept of food being medicinal plays a valid role in recovery as well as upholds an ideal state of health. By the incorporation of all six tastes (sweet, sour, salty, pungent, bitter and astringent) daily, the variety is provided. The variety in qualities detailed below helps to maintain balance. Each taste has specific therapeutic actions!
The sweet taste gives strength to the tissue elements, is good for nourishment, and harmonizes the mind. Sweet tasting foods include rice, ghee and fruits. Sweet food is heavy on digestion. Sugary foods are in no way therapeutic and should be avoided.
Food with a bitter taste eliminates bacterial elements; purifying the blood and are light on digestion. Examples include Bitter Gourd, Fenugreek seeds and lemon rind.
The salty taste stimulates digestion, clears obstruction in the channels of the body, promotes sweating, and increases the power of digestion, but tends to deplete reproductive secretions. An excess of salt is thought to cause aging and degeneration. However, it is needed to feed the adrenals. Cravings for salt indicate stress and adrenal weakness.
Substances which have a predominance of astringent taste such as potatoes, apples, bitternut leaves, most green vegetables and food containing tannin like tea, possess the properties to heal ulcers and wounds. They dry up moisture and fat in the body and act as water absorbents.
The sour taste stimulates the digestive fires and digestive enzymes as with sour-tasting food, for example, lime and tamarind, are easy on digestion and good for the heart (it is only relatively recently that modern dietetics have discovered that Vitamin C is good for heart and it is found in all sour foods). Synthetic sour tastes do not count.
Pungent tastes, as in onion, pepper and garlic help digestion, improve metabolism and dilate channels in the body.
A lack of a balance six tastes between the food can create aggravation and dis-harmony.
Ayurvedic Foods and Drug Categorizations
1. Tastes (called rasa in Sanskrit) which as explained above, act on different humors.
2. The effect of the potency, (veerya) of the action it has on the body. All food items can be classified as either cold or hot on the body.
3. The last categorization is by the specific effect it will have on the body (prabhava). For example, two food or drug items may be similar in taste and potency but differ on their special action: for example, figs and dates are sweet and heartening but figs have purgative qualities.
Foods and Balance
Just as machines require an energy source to function, the human body can be thought of in the same way. Think of your body as a dynamic intelligent machine requiring a balance of three different sources of energy. To thrive, the body needs a delicate balance of sleep, nutrients (and water) along with sun to nourish and repair the cells that make up our tissues, organs, etc. Furthermore, there are also subtle energies provided via food and lifestyle choices that also greatly affect us. For example, raw foods verses cooked foods offer different implications. To take a step back, we know that eating too much junk food or sugar depletes our system making us feel tired, cranky or worse! We know that lack of sleep causes all kinds of trouble and we know that stress, over time, takes a toll. Now apply these already known facts to the three energy sources mentioned above. Without going into detail, I would like to create an understanding of why Ayurveda can be a great tool no matter what your body or life is presenting as a perceived problem. This system works to simply facilitate balance. There is great value in gaining an understanding of your own imbalances and taking action to make corrections at the first indication. Only YOU can be the expert of your health. As you tune in more, you will intuit body signals that indicate a need for change. To get started, take the Signs and Symptoms Survey according to your current challenges and/or wellness goals. A fifteen-minute phone consult with me may be enough to direct you. Once you reach a level of body awareness and, in some degree, health, you will be able to manage your wellness through the guidelines outlined within this book and understand when it is time to seek professional guidance. There are the obvious survival needs then there are also these three energy sources or centers that store, maintain, produce, and regulate energy. These three centers are affected by the tangible food and lifestyle choices made, also by thoughts and lifestyle actions.
Without going into detail, I would like to create an understanding of why an evaluation in the imbalances of these energy centers can be a great tool no matter what your body or life is experiencing. It works to simply facilitate balance. There is great value in gaining an understanding of your personal imbalances. I believe self-help can only be achieved with this form of awareness. Once understood and having obtained the tools, you can easily assess yourself and gain knowledge of how to create balance.
In my opinion it’s all about balance- life, health, and success, that is. Science tells us that everything is made of matter and matter is made up of energy. In all my findings I conclude that current science is only validating what ancient medical systems already employed. The difference is, obviously, in the testing and evaluation procedures. With today’s technology, it is very different and has its place and value. However, what has been lost is individualized, natural and intuitive care. There is more to it, but no English word comes to mind when trying to define the main difference. One evaluation I recommend is rooted in Eastern wisdom and called Ayurvedic Medicine.
Ayurveda is considered by many scholars to be the oldest healing science. In Sanskrit, Ayurveda means “the science of life”. It originated in India more than 5,000 years ago and is often called the” mother of all healing”. It places great emphasis on personalized care according to the individual’s constitution. Ayurveda also provides great wisdom on preventive measures and key modalities to utilize in the healing process; some of which include stress management techniques and therapies in the maintenance of health through positive thought processes, diet and lifestyle. Ayurveda is a valuable science to draw from.
Just as everyone has unique characteristics, such as their personality, features, and so on, everyone also has a pattern of energy distinct and individual combination of attributes. Together, this make-up consists of what is called a constitution. This constitution is established by the time of one’s birth and remains the same throughout one’s life.
Many factors play a part in the make-up and in the change of proportions of the doshas that can result in an imbalanced state. Mental/emotional as well as external/environmental factors may influence the doshas which can be used to create balance once recognized as out of balance for an individual. In another words, everyone has a consistent constitution and certain foods, activities or mental/emotional constructs or exposure can upset your constitution. This is different for each of us, thus the way to restore balance is also.
Energy is required to create movement. In the human body energy is manufactured by the cells (provided enough nutrients) enabling the body to function. Energy is also required to metabolize the nutrients and is called for to lubricate and provide structure. Everyone contains all three components called doshas (respectively named in Ayurveda): Vata is the energy that represents movement, Pitta is the energy of digestion or metabolism and Kapha signifies the energy of lubrication and structure. One of the above three is usually primary, as a dosha. Commonly, a secondary dosha is also prominent. This determines your constitution and thus gives indicators as to susceptibilities as well as self-care treatments to employ when out of balance.
The cause of disease according to Ayurveda is lack of proper cellular function due to an excess or deficiency of one of the three doshas. Disease can also be caused by the presence of toxins. Body, mind and consciousness work together at maintaining balance. In many cases tests (especially blood chemistry tests) reflect an idea that "you’re looking good" but you know different. In my practice I utilize today’s technology and tests but also apply the ancient wisdom in the treatment plans. Below, you will find both an Aryuvedic Questionnaire and Toxicity Questionnaire (in the back of this book) to self-assess.
Holistically facilitating true change consists of gaining a clear perception of your constitutional state. I encourage you to reflect on the questions below to target the concentration of your personal makeup of doshas.
What category would you describe yourself as bellow (in general) A, B, or C? Make note the following descriptions in any category that you resonate with the most, then compare each group to see what you notice matches you the most:
Category A: I experience dryness of skin, especially in winter months. My hands and feet are typically cold. I often have difficulty falling asleep or staying asleep. I walk purposely, am outgoing and like to keep active. My energy fluctuates or comes in bursts. I can have a restless mind, but imaginative. My communication is precise, convincing, or direct. By nature, I am anxious or worrisome and my appetite fluctuates. I can be and impulsive, or alternately, rigid. At my best is am responsible and self-controlled, positive and creative. My body type (at its best) is thin.
Category B: I sweat easily, often feel hot, appetite is good, and I can eat a lot, but spicy foods can cause an upset stomach. I don’t tolerate skipping meals well. I tend to be meticulous and be a perfectionist. I can become irritable or anger quite easily but don’t hold grudges. I am usually critical of myself and others. I’m am strong willed; others perceive me as stubborn. I like to splurge on luxuries on occasion. I consider myself to be efficient and disciplined, other say I am intense. I don’t tolerate hot weather well. My health aliments consist of tendencies towards skin conditions, ulcers, and other inflammatory conditions. I have a medium build.
Category C: Have a relatively steady energy level, good endurance, and strong stamina. Tend to be slow, methodical, and relaxed, constant appetite, and can skip meals easily. I am a sound sleeper, would love to sleep in, and a slow starter in the mornings. I tend to be reluctant to take on new responsibilities/commitments. I tend to be more frugal and conservative. I am rather susceptible towards congestion/mucus and sinus problems. I have tendency towards being overweight.
Now you have an opportunity to utilize our services for more specific tips pertaining to the above categorization of your predominate type. Often, there are two strong types or, in another words, a dominant one and a secondary. In my practice, I compile information into a Report of Findings and detail recommendations in a section called TLC (for Therapeutic Lifestyle Change).
Recipes for Resilience
Mineral Milk
Soak raw, unsalted almonds or walnuts overnight in a jar covered with a cloth (1-part almonds to 3 parts purified water). Blend, strain and refrigerate. You can also add some pure vanilla extract to the finished product. Walnuts are superior to other nuts for inflammatory conditions. You can soak organic dried fruit such as raisins with the nuts to add some sweet to your milk then use the strained material for muffins, pancakes, etc.
Chocolate Mint “Ice-Cream”
Blend a couple ice cubes, a handful of **spinach, a portion of a *banana, a couple drops of peppermint essential oil (Dotera – certified for internal use) and blend. Stir in caco nibbs. **not for Pitta types. * Not for Kapha types.
Sesame Seed Brittle
Melt butter, stir in an equal amount of honey and add *sesame seeds. Spread thin in a glass pan. Let cool before serving. *not great for kapha types
Oat-delicious Pancakes
Boil 1 ¼ c. water add 1 ¼ c. Almond Milk (see Mineral Milk)
Soak 1 cup of whole rolled oats in the above with 2 T. honey
After 45 min. of soaking add 2 T. coconut oil and 2 eggs
Combine:
1 c. spelt, oat or other flour
2 t. BP
½ t. sea salt
Add to above, stir and cook over oiled griddle- enjoy!
Buckwheat Rye
3 cups Buckwheat flour
2 cups whole yogurt
1/2 cup pure water
Mix well and let sit 12-24 hrs.– this allows for the enzymes to be released making it superior to today’s bread!
Add:
3 large eggs
2 T. oil
1/3 cup agave/molasses mixture or 1/3 cup maple syrup
1 tsp. sea salt
2 tsp. Baking soda
1 tsp. dill
2 tsp. Caraway seeds
Scones
3 c. Rice flour
1 c. butter
1 c. plain yogurt
Mix thoroughly in a glass bowl then set covered with a clean towel 6-12 hours at room temperature.
Stir in about ½ tsp backing powder. Add a couple tablespoons sugar or sweetener of choice, vanilla extract and a dash of salt. Optional: fold in dried fruit.
Make a long roll, flatten to about ½ inch thickness and cut triangles. Bake at 350 till turing golden brown.
These below are called “meal ideas” due to the following not having specific measurements, rather approximant; just as you would making stir-cooked meals – you eyeball it.
Meal Ideas
Medicinal Curry
Make basmati rice
Mix one bunch cilantro with one can coconut milk in a food processor or blender for a raw green sauce to top it all
Sauté mushrooms (maitake, Shitake and/or regular), with fresh garlic, onions and ginger. Sprinkle curry powder on mushrooms but make your own and eliminate peppers (nightshades) if inflammation is an issue!
Curry: Turmeric, Ginger, Cloves, Cinnamon, Coriander, Allspice, cumin, fenugreek, mustard, red pepper
Add rice to curry mushrooms, mix well. Top with green sauce and raw cashews
Cashew Curry Sauce With “Noodles”
1 Bunch Cilantro
½ cup cashew butter
1 T. lemon
1T Vinegar
4 garlic cloves
Mix in blender and top “noodles” (zucchini shreds)
Hearty Healthy Tai Soup
1 Tbs. Oil
3 Garlic Cloves, Minced
2-6 oz. Boneless, Skinless Chicken Breasts, chopped
1/2 tsp. Turmeric
1/4 tsp. Hot Chili Powder
2 T. – ½ c Creamed Coconut
4 cups Broth (Veggie)
2 Tbs. Lemon or Lime Juice
2 Tbs. Crunchy Peanut Butter
12 oz. Thread Egg Noodles, broken into small pieces
1 Tbs. Finely Chopped Spring Onion
1 Tbs. Chopped Fresh Coriander
Salt and Pepper to taste
1---Heat oil and fry garlic for 1 min. until golden.
Add chicken, Turmeric and Chili powder and stir-fry for 3-4 min.
2---Crumble the creamed coconut into hot broth and stir until dissolved.
Pour on to the chicken and add the lemon or lime juice, Peanut Butter and Egg Noodles.
3---Cover and simmer for about 15 min. Add the spring onion and coriander, then season well and cook another 5 min.
Healing Chicken Ginger Soup
If you would like to use a whole chicken for this soup instead of the two chicken breasts, simply double the ingredients for the broth and the soup and use an 8 or 12-quart pot instead. Be sure to add the rice noodles to each individual bowl if you plan to have leftovers. Adding them to the whole pot and then reheating the soup the next day can cause the noodles to get quite mushy. This soup also freezes very well, just don't add the noodles or the raw toppings to your freezable portions. Fresh Thai chilies and lemongrass can be found at places like Whole Foods or at your local Asian Market.
For the Broth:
2 bone-in organic chicken breasts (about 2 pounds total)
8 cups water
1 large onion, chopped
3 stalks celery, chopped
1 large carrot, chopped
1 whole head garlic, cut in half crosswise
1/4 to 1/2 cup finely chopped fresh ginger (or more!)
2 to 3 Thai chilies, chopped or 1 teaspoon crushed red chili flakes
2 cups chopped shiitake mushrooms
1 stalk fresh lemongrass, chopped
cilantro stems
1 teaspoon whole black peppercorns
3 teaspoons Herbamare or sea salt
For the Soup:
1 medium onion, cut into crescent moons
3 to 4 stalks celery, sliced into diagonals
3 carrots, cut into matchsticks
2 to 3 cups sliced shiitake mushrooms
cooked chicken pulled from the bone and chopped
sea salt and freshly ground black pepper to taste
Optional Additions/Toppings:
rice noodles
chopped fresh basil
chopped fresh napa cabbage
chopped fresh cilantro
chopped fresh Thai green chilies
lime wedges
To make the broth, place all ingredients for broth into a 6-quart pot. Cover and bring to a boil, reduce heat medium-low and simmer for 1 1/2 to 2 hours. Strain broth into a large bowl or another pot using a colander. Place chicken breasts onto a plate to cool. Pour the broth back into the pot. Once chicken is cooled, remove the skin, pull the meat from the bone and chop the chicken into bite-sized pieces.
Place all the veggies for the soup (onion, carrot, celery, and shiitake mushrooms) into the pot with the broth. Cover and simmer for about 15 to 20 minutes. Add the chicken. Season with salt and pepper to taste. Simmer a minute or two more or until vegetables are cooked to your liking. Ladle soup into bowls and serve with a handful of basil, cilantro, and cabbage on top. Sprinkle with Thai chilies if desired.
Look up Bieler's Broth as a staple to utilize in soups and other dishes as well as the “cold remedy” as traditionally used and now called “chicken broth”. Note that tetra pack or canned broth does NOT contain the healing attributes that bone broth, also referred to as mineral broths do. Today’s version of “chicken broth” made with bouillon is not a healing food either, in fact it is quite the opposite.
Lacto -fermented vegetables
These provide a viable source of probiotics (at a cost well below most supplements) to heal and maintain a healthy gut. These beneficial microorganisms attach to receptors in our guts that send a signal to the immune system that says everything is okay, no need to overreact to foods and other things entering the gut, let's keep everything calm. If you are dealing with multiple allergies, chances are your gut is out of balance and needs a daily dose of beneficial microorganisms. These crispy, sour, salty vegetables are highly addicting and an easy, economical way to maintain a healthy gut.
Getting Started
1 glass quart jar with a plastic lid
1 to 1 1/2 tablespoons sea salt
2 cups filtered water
Any Combination of Raw Organic Vegetables:
cauliflower
beets
carrots
Bell Peppers
green beans
Cabbage
Make sure contents are covered with water (pound down into jar). You can add juiced celery (high in sodium). You may wish to speed up the process with a starter culture, such as kefir grains, whey, or commercial starter powder. A kraut pounder tool can be helpful to pack the jar and eliminate any air pockets. Seal the jar store in a warm, slightly moist place for 24 to 96 hours, depending on the food being cultured. Ideal temperature range is 68-75 degrees Fahrenheit. Remember, heat kills the microbes! Refrigerate to slow down the fermentation process.
Topping salads with lacto-fermented foods is a great way to sneak it into your diet or that of your family’s!
High Octane Vegetable Dip and Sauce
Combine any proportion of the following in a glass jar to soak in water 8 hours:
Almonds, sunflower and pumpkin seeds. Strain water and place in a high-powered blender, such as a vitamix, with water, brewers yeast and Liquid Aminos. This can be made thick for a dip (my favorite vegetable to pair with it is broccoli), or thinner for a salad dressing. You may also wish to spice it up adding curry seasoning or jalapenos and cilantro.
Ranch Dressing
Combine equal amounts of heavy cream with buttermilk, stir with a wooden spoon or silicone spatula, cover with cheese cloth or a clean kitchen towel and let set at room temperature for 6-10 hours (depending on temperature). Add salt, garlic powder, onion flakes and dill to taste. Keep refrigerated after seasoned.
Recipes to Soothe the Stomach
Mono diets are great to restore digestive health.
1). 1 cup Plain Yogurt, kifer or Cream Fraiche
1 Cup pulverized cabbage (take ¾ cup of cabbage and pulverize in a blend with ¼ cup of water). Some people can only have cooked down vegetables.
1-3 T olive oil
Thoroughly blend
2). Broth
Put a quart of water in a pot and add:
½ cup Mushrooms,
½ cup Yellow Squash
½ Fennel
¼ cup Cilantro and/or Spearmint
Simmer for 20 minutes and after it cools down drink as a broth and eat the rest if stomach if up for it.
Take supplements with only room temperature water throughout day.
Other resources:
- The Weston A. Price Foundation (202)3634394 [email protected]
- Dr.Mercola.com a wealth of information in newsletters. Sign up and be informed!
- Nourishing Traditions by Sally Fallon (book with recipes)
- The New Natural Healing Cookbook by Bessie Jo Tillman