SEASONAL CARE WINTER ART OF NOURISHMENT: FOOD PRACTICES Shift the energy of your food by adding some heat. Even if you maintain a high raw diet be certain not to eat cold food and add more warming and digestive spices to your foods. Warm, moist and heavy foods will soothe Vata. Prepare hot stews, soups and vegetables and add a bit of ghee with heating spices like cinnamon or ginger. Have chia porridge or oatmeal and soaked or stewed fruit in the morning; fruits such as figs, prunes, apricots or raisins are particularly good. Sip warm ginger tea throughout the day to keep you warm and hydrated. Before bed, have a cup of warm milk or almond milk with warming and digestive spices such as cardamom, nutmeg, ginger or clove and some honey. Foods that Compliment the Energy of WINTER In winter, it is important to eat foods that warm the core of the body, keeping the digestive fire stoked and the body and spirit nourished. If you maintain a high raw diet now is the time to emphasize generously spiced, blended soups that also use moderate amounts of healthy fats such as avocado, hemp and pumpkin seeds as well as soaked and sprouted nuts and grains. When using fire consider cooking methods such as baking, braising or roasting in order to bring energy to the core of the food. During this time of year it is appropriate to incorporate foods with sweet, salty and sour rasa (taste). Produce: There are many varieties dark leafy greens like kale, spinach, Swiss chard, tat soi, and mustard greens; Root vegetables: parsnip, celery root, beets, daikon radish and turnips; continue to enjoy winter squash such as, butternut, acorn, delicata and kabocha; incorporate fresh and dried mushrooms like: shiitake, cremini, portobello Grains/legumes: Red and French lentils, aduki beans, chickpeas and the many varieties of white beans; grains such as, barley, spelt, faro (ancient wheat), as well as brown basmati and jasmine rice which are sweeter and more tender than traditional brown rice Nutrient Dense Food: Seaweed, Goji Berries, Chia seeds Spices and Herbs: Warm and earthy spices such as cardamom, cumin, coriander, mustard seeds, turmeric and ginger powder compliment the foods of this season. Fragrant herbs like rosemary, sage and thyme also lend themselves well to foods this season. Ginger tea, made from fresh ginger root, is an excellent warming tonic, especially for the lungs and sinuses and it also works as a digestive aid. ART OF MOVEMENT: ASANA PRACTICES Open the Heart and Lung area with conscious back bending sequences and wring out your organs from holiday and deep winter sluggishness with twists ART OF LIVING: LIFESTYLE PRACTICES It continues to be important during this season to maintain a routine. Begin by going to bed at the same time every night (preferably around 10pm) and waking at the same hour every morning and to regulate your mealtimes. MASSAGE: Incorporate a sesame oil massage in the morning or give yourself or a loved one a foot massage. Basic Foot Massage: Apply an organic oil such as almond or sesame oil to your feet. Begin by lightly massaging the entire foot and then focus on the following areas to access reflex points: The heels and behind the ankle bones correspond to the pelvic region The arch of the foot for the digestive region The upper arch on the right foot relates to the liver and on the left foot the stomach The ball of the foot for lungs, heart and chest The toes correspond to the head, sinuses, brain and the center of the big toe pad relates to the pituitary gland ESSENTIAL OILS Essential oils have been used for thousands of years as healing aids in daily life. Used aromatically, applied topically, or taken internally, essential oils can calm, energize, balance, purify, and rejuvenate the mind and body. For more essential oils or a specific recommendation for your constitution please contact the studio. To purchase any of our recommended oils and view many more CLICK HERE NOW Ginger: supports the digestive system, ginger is commonly used to soothe, comfort, and balance digestive discomfort. Excellent in VATA season Rosemary has a invigorating, herbaceous, sweet, slightly medicinal aroma. An energizing oil, it may be beneficial for helping to restore mental alertness when experiencing fatigue. Rosemary is excellent to use in the bath or as a facial steam to open the pores and the sinus cavities. Lavender: has a fresh, sweet, floral, herbaceous aroma that is soothing and refreshing. It is one of the most versatile of all essential oils and no home should be without it. It is great for winding down before bedtime, yet has balancing properties that make it just as beneficial for boosting stamina and energy. Therapeutic-grade lavender is also highly regarded for skin and beauty and may be used to cleanse cuts, bruises, and skin irritations. Vetiver: Vetiver has an earthy fragrance similar to patchouli with a touch of lemon. Vetiver oil is psychologically grounding, calming, and stabilizing. https://www.youngliving.org/christineambroshttps://www.youngliving.org/christineambrosshapeimage_2_link_0

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