By Dr. Anju Sodhi (Bams, ND) It's springtime and we have some ama to get rid of. During this season of birth and growth, some people are feeling the need to conceive children. The recipes below can help with conception but also nurture those without the itch to grow families. The reproductive organs are the last tissue in Ayurvedic nutrition to receive nutrients. They are the most refined and strongest organs that not only produce gametes but also the immune system. These recipes are made to nurture the reproductive system to support immunity, increase chances of getting pregnant, and burn...

By Dr. Anju Sodhi (Bams, ND) Welcome to the holiday season! December concludes the year and gives us time to reflect on the events of the last 11 months. This month also allows for planning our best foot forward in the coming beautiful year. These recipes provide easy to digest but wholesome foods that will help the body be resilient this holiday season and jumpstart a healthy new year! VEGETABLE CURRY SOUP This is the best time of year to enjoy soup. However, some soups come with cream making them heavy. This vegetable curry soup is filling but light. This...

By Dr. Anju Sodhi (Bams, ND) November is a dry and windy month. Most of the leaves from trees are littering the ground, reminding us that is time to let go and rejuvenate. This month, we focus on bringing warm, unctuousness, and calm to this transformative month. PUMPKIN DAL Pumpkin contains vitamin C and E, important molecules in strong immune systems. Chana dal provides clean and long-standing protein to make this meal hearty and long-lasting. Spiced with turmeric, an immunomodulator, and spices to improve digestion, this stew-like dish will please everyone in the family. Ingredients: 1 Cup Chana dal (split...

Fall is a time where the cold, rough, and dry qualities of Vata come out to play. These qualities are needed to shed leaves and prepare for winter. To combat the overexpression of these qualities in our bodies, we must nourish ourselves in ways that bring healthy amounts of warm, oily, and moist qualities. Please enjoy these recipes during this beautiful time of year. PUMPKIN SOUP Soup is an easy way to get warm and moisturizing food into the body. Pumpkin is easy to digest and nutrient packed food, armed with natural vitamin C and E for antioxidant support. Soaked...

By Dr. Anju Sodhi (Bams, ND) As we wind into the fall, vata is on the rise. With school starting, many kids are feeling a little restless and put off. For adults, the changing season reminds us that the relaxation found during the summer is reducing. Sweetness is needed for this recipe; feel free to use either maple syrup OR honey. These recipes will help reduce vata and keep us warm as we watch the changing leaves. NIGHT TIME MILK FOR FALL This milk drink will ease vata and allow us to get a good night’s rest. Saffron will help...

Summer is ending and the body is getting to release some heat. Digestion should be strong yet being gentle to the body with our diet will ease the Vata of fall. Enjoy horse gram and okra with white rice and remember to treat yourself with probiotic-filled yogurt. SUMMER SQUASH WITH HORSE GRAM Horse gram is like a lentil bean that is packed with protein. Easily digestible after soaking, these beans are great for the urinary health. ¾ cup horse gram beans 6 cloves of garlic, crushed ½ medium onion, diced 1-2 fresh chili peppers (optional) ½ teaspoon turmeric 2 ½...

COCONUT MANGO ICE CREAM Ice cream is necessary this summer. This vegan ice cream is easy to make and is accidentally a healthy serving of fruit. Enjoy as a snack or an incredible ending to a large meal. 1-13.5 oz can of coconut milk, full fat 1 vanilla pod 2 ripe mangos, peeled and pit removed ¼ cup maple syrup Place the can of coconut milk in the refrigerator overnight. Remove the seeds from a vanilla pod using a sharp knife. Chop the mangos into pieces. Place the coconut milk, vanilla beans seeds, mangos and maple syrup in a food...

By Dr. Anju Sodhi (Bams, ND) KHEER Makes 4 servings During this hot season, sweet foods can be our friend-in moderation. Kheer provides an easy-to-digest dessert that is not too sweet but can ameliorate the symptoms of pitta. Be advised that honey is a great sweetener but it is not to be cooked. There are several options to make this dessert listed below. 2.5 cups coconut milk (from the can) 2 tablespoons organic raw sugar 2 cups water ½ cup basmati white rice ¼ teaspoon cinnamon ¼ teaspoon cardamom ¼ cup raisins (optional) ½ teaspoon rose water (optional) Chopped pistachios...

By Dr. Anju Sodhi (Bams, ND) As we enter into the warmer part of the year, our digestion can start to change. Agni (digestive fire) may start to overheat or may get cold and then hot again. The summer brings wonderful new foods that allow us to balance Agni while keeping our bodies cooled. Enjoy these recipes as we increase our fun in the sun. RAITA This yogurt condiment can be used as a dip or an accompaniment to entrees. Yogurt is inherently cooling, providing the calm to warming season. In general, yogurt should not be consumed at night because...

By Dr. Anju Sodhi (Bams, ND) Spring is a time of renewal, rebirth, and the shedding of the cold and heavy winter. During this time, many participate in spring cleaning to clear out the old and unnecessary, creating space. Space, or ether, is an element of the vata dosha. This dosha dominates spring and should be allowed to roam, but we must be careful to not allow undesirable amounts of vata qualities to increase. Negative aspects of Vata can trouble digestion and may create bloating, excess gas, or changed stool patterns. It is important to eat for the season, reducing...

As spring starts to shine down on us, we must be aware that Vata and Pitta are on the rise. This can mean our Agni, the digestive fire will struggle to digest and provide the nutrients we need. Here are some spring friendly recipes to bolster our digestive power and get us ready for beautiful summer. They are easy to digest, warm, and delicious! This recipe can be modified to allow you to add your favorite spring veggies. Enjoy! Makes 4 servings as a side dish or 2 servings as a meal. Ingredients: 1 cup quinoa ½ cup split mung...

With every changing season, there is alteration to the skin: our first line of immune protection. As fall turns into winter, the air gets drier, the environment colder, and the body feels heavier. There is an increase in Vata in the environment, in our daily activities, and in our bodies. Vata introduces the quality of dryness to our bodies. Dry skin is a major issue during these months, especially with certain existing skin conditions. Discussed are different ways to beat the cold weather skin blues. DRY SKIN Though it may rain or snow, the air outside is generally dry. This...

Picture of an 8-year-old boy’s handprint pressed on a Petri dish. Courtesy Tasha Sturm/Cabrillo College/asm.org According to the Centers for Disease Control and Prevention (CDC), keeping hands clean is one of the most important steps we can take to avoid getting sick and spreading germs to others. Many diseases and conditions are spread by not washing hands with soap and clean, running water. The CDC recommends cleaning hands in a specific way to avoid getting sick and spreading germs to others: Use warm running water to wet your hands while rubbing them with soap. Rub your hands together being sure...

Ashwagandha, an adaptogen from the Ayurvedic tradition is becoming increasingly popular with doctors and their patients. It has been used for thousands of years in India to support health and cultivate the mind. Current research is shedding light on the many ways Ashwagandha promotes mental health. A new study of OCD patients without adequate control on SSRIs alone showed that ashwagandha extract was able to greatly increase the control of symptoms with no adverse effects.[i] A look at overweight adults under chronic stress found that ashwagandha extract was able to significantly improve the group’s weight management outcomes. In addition, they...

You probably know that being overweight and obese can elevate the risk for type 2 diabetes. The types of specific foods you eat also affect your health. Did you know that eating meat increases your risk of becoming a type 2 diabetic? If you are a meat-lover, you need to see the latest research. Type 2 diabetes occurs when the body’s ability to control blood glucose through insulin secretion weakens. This can be due to insulin resistance, which happens when insulin is unable to trigger glucose uptake by cells in the body. Sometimes in type 2 diabetes, the production of...

Thanksgiving is a time for gratitude, family, friends, memories, and traditions. However, it is also a time where many people overindulge in the delicious, and often carbohydrate-heavy, foods. This not only leaves us feeling slow and sluggish but has the potential to completely throw our usual healthy diets out the window. Thankfully, there are few ways to support the body and avoid the pitfalls of over-consumption. In Ayurveda, the digestive process is considered central to the development of good quality of Tejas (intelligence), Ojas (vitality) and Prana (life-force). The digestive process is a broad term that includes our gross digestion...