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...

As the harvest moon approaches, the season of fall is in full swing. The air is brisk, and the hours of daylight are noticeably diminishing. Often, we begin spending more time indoors, enjoying the warmth and comforts of home. We tend to exercise less and eat a bit more, usually, craving foods that make us feel good, temporarily; foods that contain increased amounts of sugar and fat. With Halloween right around the corner, it is important to avoid overindulging in sugary treats in order to maintain balance in mind and body. Similar to the autumn air, the qualities of vata...

By Dr. Anju Sodhi (Bams, ND) For many of us, fall is a time of transition. The leaves begin to change colors. Children head back to school. And as the weather changes, so do our daily rhythms and routines. In the Northern hemisphere, as we transition from the summer season into autumn, we enter into the season of Vata. Vata is represented by the elements of air and ether (space). Much like the autumn air, the qualities of Vata are cold, light, dry, subtle, windy, mobile, sharp, flowing, hard, rough, and clear. A balanced Vata constitution feels happy, enthusiastic, joyful,...

Today, more than 30 million Americans have type two diabetes1 and blood sugar dysregulation is the seventh leading cause of death in the United States2. As a result, much research has gone into any and all ways to mitigate the severity and progression caused by unhealthy sugar metabolism. Dietary approaches, herbal and nutritional supplements such as Gymnema, and a host of pharmaceutical drugs all play their role in helping manage blood sugar and stem the growing epidemic of diseases caused by sugar dysregulation. Ultimately, the results of sugar dysregulation impact all aspects of health, in particular, our cardiovascular, nervous, and...

Perhaps one of the more sidestepped topics when it comes to doctor’s visits is a discussion of sexual health. Beyond STI risk assessment, it is not a topic that is broached, even if a doctor reports feeling comfortable asking about it. For instance, in a study of 416 physicians across 4 specialties respondents reported they were comfortable with talking about sexual history, but 76% of physicians reported only asking if they felt it was relevant to a chief complaint.1 Meanwhile, patients report wishing their doctor would inquire more deeply or seriously about their sexual history as part of routine care.2...

Amla fruit, also known as Indian Gooseberry and scientifically named Phyllanthus emblica (formerly Emblica officinalis) is a plant of extraordinary importance in the Indian culture and plays a pivotal role in health and longevity. The reverence this tree commands is indicated both by the mythology surrounding the tree, as well as the multitude of scientific inquiries that have been launched into this super food. In mythology it is said that during a quarrel amongst the Gods, a fluid called Amrita, which has been translated as both “heavenly nectar” and “the elixir of life”, spilled upon the earth, whereupon the Amla...