Ayurveda Travel Tips

I’ve always loved to travel, and have had the great privilege to have been to every continent other than Antarctica! In my younger days I didn’t have much trouble adapting to the challenges of travel, but as time goes on I’ve noticed the stress it can put on your mind and body.

Ayurveda explains how travel affects us: Movement and change, especially the fast pace of cars and planes, increase Vata (Air and Space) Dosha, which has a tendency to cause anxiety, trouble sleeping, spaciness, and difficulty digesting. Plus traveling accross time zones throws off our circadian rhythms, which is why we get jet lag.

So I’ve picked up some helpful tips to stay centered, promote clarity, and regulate sleep and digestion while traveling:

• Start the day with hot water to alkalize, detoxify, hydrate and promote a natural bowel movement. If you have access to them, add some lemon juice and fresh ginger; you can also carry lemon ginger tea bags.

• Drink plenty of water and some electrolytes during the day. Travel, especially on planes, can be very dehydrating. When traveling to foreign countries make sure the water you’re drinking is pure and safe for you to consume.

• Make time to connect with your inner compass each day with meditation, yoga, or a morning walk. Being off your routine can really disregulate your nervous system, so doing something that gets you into your body or connected with nature will be very grounding.

• Keep to your usual routines as much as possible, but be flexible to your hosts and traveling companions.

• It’s fun to try new foods and splurge while on holiday, but if you suffer from indigestion or constipation, aim to eat simply and focus on grounding foods like cooked grains and legumes, light dairy like fresh feta, steamed or lightly sautéed vegetables, and if you’re not vegetarian, light meats. Avoid meats that have been sitting after cooking, and minimize raw salads, crunchy dried foods, fried and heavy foods, and too much caffeine and alcohol (which are dehydrating and increase Vata Dosha).

• Make time for an afternoon rest (but don’t sleep) to pacify Vata Dosha which is most active during the hours of 2-6pm. Avoid the temptation to nap when in a new time zone, which will increase jet lag and delay accustoming to the new schedule.

• When traveling to a new time zone, get outside during the first hour of sunlight and the last hour before sunset to help your body align with the new circadian rhythms. You can support sleep with melatonin, and sedative herbs like jatamansi, passionflower, hops, and ashwaghanda. If you can, brew these herbs into hot milk or almond milk and drink an hour before bedtime.

• Consider taking the Ayurvedic digestion formula Triphala at bedtime to normalize digestive patterns and avoid constipation. For simplicity’s sake you can bring it in tablet form.

• Get outside and admire the nature wherever you are, whether it’s in a city park or scenic destinations. Getting in touch with nature is the top way to regulate your nervous system and connect you to your own nature.

Is a Kitchari mono-diet necessary during an Ayurvedic Cleanse?

You’ve probably heard of it, and you may have tried it, but do you know exactly why we are recommended to eat a mono-diet of kitchari during an ayurvedic cleanse?

Let’s get to the bottom of it.

What is an ayurvedic cleanse and why should we do it? An Ayurvedic cleanse is a holistic healing practice rooted in the ancient wisdom of Ayurveda, aimed at restoring the body's natural balance and eliminating toxins. It involves a combination of dietary adjustments, herbal supplements, and lifestyle modifications tailored to an individual's unique constitution, or dosha. The cleanse focuses on nourishing the body with easily digestible foods, promoting healthy digestion, and rejuvenating the body's natural detoxification processes. By undergoing an Ayurvedic cleanse, individuals seek to support their overall health and well-being, improve energy levels, and promote mental clarity. This time-tested approach to detoxification is gentle yet effective, encouraging the body to release impurities and reestablish harmony within.

How do we do an ayurvedic cleanse? To do an Ayurvedic cleanse, start by consulting a qualified Ayurvedic practitioner to determine your unique mind-body constitution (dosha) and any imbalances present. Based on this assessment, a personalized cleanse plan will be recommended, typically consisting of dietary adjustments, herbal supplements, and self-care practices. During the cleanse, focus on consuming warm, cooked foods and herbal teas that support detoxification and balance your doshas. Avoid processed foods, caffeine, and alcohol, and prioritize rest, gentle yoga, meditation, and self-massage to aid in the body's natural cleansing processes. If your constitution is strong enough, your ayurvedic practioner may recommend an oleation and laxative protocol to remove deep seated metabolic wastes. Additionally, consider practices like oil pulling and dry brushing to enhance the detoxification of the body. It's essential to approach the cleanse with mindfulness and patience, listening to your body's signals and adjusting the plan as needed. After the cleanse, gradually reintroduce foods while continuing to prioritize a diet and lifestyle that aligns with your unique constitution for sustained health and balance.

What is kitchari? Kitchari is a complete, one pot meal made of basmati rice, split mung beans, vegetables, spices, and ghee. Because it constitutes a complete protein, as well as including carbs, veggies, and fats while avoiding any inflammatory, processed, or heavy foods, its a perfect food to eat during a cleanse. The mung beans have a scraping effect on the digestive organs, so they assist with cleansing.

Something you may find surprising, though, is that an ayurvedic cleanse does not require a mono-diet of kitchari. The most important aspects of cleansing are simplification of diet and routines, combined with herbal formulas, teas, and protocols such as ghee and castor oil that promote detoxification. The reason we see kitchari so often recommended as a mono-diet is because it is an easy way to simplify the diet and avoid all the processed, triggering, inflammatory, and clogging foods many of us are used to eating. During an ayurvedic cleanse, many foods that most people are used to eating, such as bread, sugar, coffee, cheese, meat, and processed foods are cut out, and for some people that will make choosing what to eat difficult. But there are many more foods other than kitchari that are clean and safe to eat during a cleanse, including various grains, legumes, most veggies, broths, juices, fresh fruit, and lassi. For someone who is adept in the kitchen and enjoys trying new recipes, it may be exciting to learn that there are some more options to eat during an ayurvedic cleanse than just kitchari (which gets pretty tiring after a few days!)

There’s nothing wrong with eating a mono-diet of kitchari, but let’s be clear, it’s not the main action of detoxification. As my mentor, Ayurvedic Practitioner Amita Nathwani says, “eating three days of kitchari was just a Tuesday, Wednesday and Thursday at my house.” The herbal formulas, hot water, teas, and final protocol of snehana (ingesting warm ghee) and virechana (purging with castor oil or other laxative) are where the deep detoxification happens.

Ayurvedic cleansing is not a one size fits all approach. Just as everyone is unique in their constitution, dietary needs, caloric needs, and toxin level, each Ayurvedic cleanse should be appropriate to the individual. Foods, spices, and herbs will be different for each person. Also, not everyone needs to cleanse. Some people will be aggravated by cleansing, and should instead focus on nourishment. To find out if and what kind of Ayurvedic cleanse is right for you, consult with an Ayurvedic Practitioner. I’d be happy to support you! You can learn more about Ayurvedic Wellness Consultations with me here.

Ashwagandha~ Nervous and Immune System Superhero

Have you been overwhelmed with life, feeling exhausted and on edge?

Ashwagandha (Withania somnifera) is one of the great superhero herbs, known for its dual action of being both energizing and relaxing. It is known as an adaptogen, meaning it helps your body adapt to the stresses of life. Ashwagandha means "strength of a horse" because of its strength giving qualities, helping you recover your energy when your nervous system is feeling frayed, without giving you the caffeine jitters. As a nervine, it helps to reduce anxiety often associated with excess Vata dosha. Its heating action is not for everyone though, so consult with an ayurvedic practitioner to find out if ashwagandha is right for you. Read on for the benefits and contraindications of this incredible plant ally.

Adrenal Tonic

Ashwagandha is a great ally to the adrenal glands. In our overly stressed world, the adrenals tend to get drained after constantly producing cortisol to keep us going. Ashwagandha has been shown to help reduce excess cortisol in chronically stressed adults. (But don’t just try to substitute it for rest and rejuvenation!)

Sleep Support

Because of its grounding and soothing effects on the nervous system, ashwagandha can help you drift more easily into sleep, making it a great ally for people with insomnia. A friend reported that she has been sleeping better after taking my ashwagandha tincture at night.

Muscle Building

Ashwagandha is used to build muscle mass and increase overall strength, especially in the elderly and weak. Its nervous system soothing properties also help relax stiff muscles and joints. Oil infused with ashwagandha can be massaged onto muscles and joints for a direct effect on the musculoskeletal system.

Reproductive Hero

Ashwagandha is known as an aphrodisiac that improves sexual function and virility in both men and women. It is especially useful in treating male infertility and has been shown to boost sperm count and sperm motility. It is also used by women to strengthen the uterine muscles and can support women with excessive menstrual blood loss.

Immunity Booster

I think we all know this now, but let me say it loud and clear: stress weakens your immune system, increasing your chances of catching whatever viruses are going around. With its ability to help our nervous system deal with stress, combined with its strengthening properties, ashwagandha can build your ojas, your capacity for vitality and immunity. Studies show its ability to increase white blood cell count.

Anti-Cancerous Properties

Various compounds isolated from ashwagandha have been shown to display significant anti-cancerous and immunomodulating properties.

Contraindications

Though studies show the overall safety and minimal side effects of ashwagandha, there are some reasons to avoid it. Because of its heating nature, it may be agitating for those with pitta dosha, and is not recommended in the case of stomach ulcers. If you’ve been experiencing anger, frustration, or hot flashes due to perimenopause, rethink ashwagandha and consider shatavari instead.

Due to its building, nourishing qualities, it is not recommended in the case of high ama, or toxic build up.

Finally, ashwagandha is contraindicated during pregnancy because of potential spasmodic effects on the uterus, and people taking sedatives or thyroid medication should consult their medical providers before taking.

How to Enjoy Ashwagandha

The main part of the plant that is consumed are the roots. These can be eaten in powder form, in tablet, capsule, or tincture. They are infused into body oils and made as tea. The most traditional and effective way to take ashwagandha, however, is to mix 1/2 teaspoon of powdered roots into a mug of boiled milk. This is because the fats in the milk help extract the fat soluble compounds, making them more absorbable.

Please remember that this information is for education purposes and should not replace individual medical advice. Connecting with plant allies like ashwagandha can support well being with approached holistically.

As a special gift to my readers, I’m gifting the next 10 people that schedule an Ayurvedic Consultation with me a bottle of my homemade, locally grown Ashwagandha tincture!

The #1 Ingredient for Radiant Skin

I couldn’t count the number ads I see for the “best” products for skin health, from creams to serums to capsules to collagen powder. But don’t break your budget, because the number one ingredient for radiant skin is not something you can buy. The key to beautiful skin is something that comes from the inside: ojas. Ojas is a term in ayurveda that means radiance, longevity and immunity. It’s like the gas tank for our health, and when our ojas tank is strong, its reflected in our appearance. Ojas is like the superfine essence of our nutrition, and it is maintained via the three pillars of health: Pure Food, Deep Sleep, and Right Use of Energy.

Pure Food: We are what we eat. For most of us, youth let us get away with eating anything we wanted, but at some point, that changes. We have the most ojas when we’re young, and that’s reflected in our skin. We look at young children and teens and admire their radiant, smooth skin. But at some point, teenagers start to get acne, adults start to get under eye circles, and the older we get, the more wrinkles we get. But proper nutrition supports clearer, smoother, more radiant skin as we age. Our diet, not only WHAT we eat, but HOW we eat, creates the tissues of our bodies, including our skin. Proper nutrition is individual, according to our dosha (mind body type), the season, our age and other factors. But generally, focusing on saatvic foods, meaning pure, harmonious, fresh, well prepared, and wholesome, produces the most healthy cells, and therefore, the most radiant skin. Eating seasonally, and with the right timing and quantity, as well as using herbs, hot teas, and other digestion enhancers helps us nourish a radiant body and avoid toxicity. Check out my top tips for good digestion here.

Deep Sleep: I don’t know about you, but I can CLEARLY notice the effect of even one night of poor sleep on my face. Dullness and dark under eye circles anyone? They are the direct result of exhaustion. Good sleep doesn’t only mean enough sleep, but also getting enough of the deep, uninterrupted kind of sleep that leaves us feeling well rested in the morning. The number of recommended hours depends on your age and dosha, but for adults its generally between 7 and 9. If that sleep is light or interrupted by wake ups or restless dreams, your body won’t be able to properly assimilate the experiences and nutrition of your day, or detoxify and process the accumulated daily wastes and emotions. Some of the keys to deep sleep are regulating our nervous system throughout the day (see Right Use of Energy), avoid eating late, reduce caffeine, and establish a night time routine, including turning off bright lights and screens a couple hours before bed.

Right Use of Energy: How we spend the precious energy (prana) we’ve been given is one of the greatest keys to overall health, and just like with nutrition and sleep, the way we use our energy is visible on our faces. Constantly working, worrying, and being busy keep us is a very active nervous system state, reducing our ability to digest well and to sleep well. Not only that, but always doing, stressing, and overthinking tend to make us tense our facial muscles, leading to wrinkles between our eyebrows, around our mouths, and even on our lips. It’s sadly easy to spot a person who’s spent a lifetime in mental struggle by the lines on their faces. This is not only aesthetically damaging, but wreaks havoc on every other aspect of our health, especially cardiovascular and mental health, leading to some of the most dreaded diseases of our times, heart disease and dementia. Regularly engaging in play, rest, and nervous system regulating practices each day helps us manage stress in a healthy way, and enlivens our own inner intelligence to heal our body, and rejuvenate our skin, from the inside out.

How the Doshas Affect Skin:

It’s helpful to know about your dosha type because each one has different skin tendencies.

Vata: People with a vata predominance tend to have skin that gets dried out easily and is sensitive to wind. Vatas are most likely to get dark circles under the eyes when worn out, and dull, tired skin in general. Vata is comprised of air and space, and so vata skin is kept in great shape by applying skin appropriate oils daily, such as almond and jojoba for the face, and sesame oil on the entire body (abhyanga). Consuming healthy fats in the diet is also essential for vata skin health, such as ghee, olive oil, and avocado oil. Vatas tend to struggle most with overthinking and worry, so doing calming, relaxing practices like gentle yoga, guided relaxations, and meditation help reduce the accumulation of wrinkles. Adaptogens like ashwaghanda, shatavari, and general rejuvenative herbs like guduchi, licorice, and tulsi support vatas to relax and be resilient to stress, smoothing out and brightening their skin.

Pitta: Pitta gives color to our skin, hair, and eyes, and pitta people tend to have a nice rosy complexion, often with freckles. But the fire that gives that color can also cause acne, rashes, and red patches when out of balance. Pitta people tend to struggle the most with acne and inflammation, and knowing how to reduce inflammation through food and lifestyle will support clearer skin. An anti-inflammatory diet for pittas includes apples, pears, berries, green vegetables, cucumbers, chicken, white fish, rice, quinoa, sweet potatoes, coconut, avocados, and mild spices like fennel, coriander, turmeric, and small amounts of ginger and cumin. To reduce pitta, avoid spicy food, pickled or fermented foods, raw garlic and onions, sour foods, cow dairy, fried foods, alcohol, coffee, beef, pork, and lamb, nightshades, and white potatoes. Pittas have to really manage their tempers, because their fiery nature can lead to anger, irritability, and outbursts that increase acidity and inflammation in the body, leading to redness and rashes on the skin. Reducing competitive activities, and practicing soothing, cooling exercise like swimming, morning walks, gentle flowing yoga (not hot!) and meditation are very supportive to keeping pitta in balance.

Kapha: Kapha types are stable, strong, naturally well lubricated, and easygoing, and they tend to have the most beautiful, healthy, radiant skin and great, friendly smiles with nice teeth. But kapha out of balance tends to overaccumilate wastes, or toxins, leading to cystic acne and dull, sluggish skin cells. Kaphas stay radiant by eating light, easy to digest foods, favoring moderate amounts of healthy fats like olive oil, and mostly eating cooked veggies, grains, legumes, fruits, and small amounts of poultry. To avoid ama accumulation, kaphas should minimize heavy foods like cream, cheese, fried foods, white potatoes, white bread, beef, pork, and pastries. Consuming metabolism boosting herbs like ginger, cinnamon, pepper, cardamom, and cumin, doing regular cleanses, and invigorating daily exercise help kaphas stay light and bright inside and out.

Skin Care Products:

Although the key to beautiful skin doesn’t come in a bottle, there are some really wonderful skin care products out there and it is important to use the highest quality, most pure and organic ingredients on our skin. Your skin is your biggest organ, and what you put on it gets absorbed systemically. Avoid most moisturizers found at pharmacies, as they tend to contain preservatives, petroleum products, and other suspicious ingredients. Instead of using harsh, drying soap, use mild, gentle cleansers that don’t strip your natural oils. Watch out for most cosmetics, which are linked with dangerous cancer causing agents, and find mineral based natural cosmetics instead. You can do your own research on skin care and cosmetic products at EWG.org. I personally use local skin care products by Singing River Farms and Sex Plants and Rock & Roll, because I know they are formulated in small batches with only natural ingredients and lots of love, and they make my skin feel amazing.

Herbs for Radiant Complexion:

When dealing with skin issues, ayurveda seeks to treat the root cause, which starts with addressing dosha imbalance, as discussed above. Additionally, certain plants offer their incredible intelligence to work synergistically with our own body to improve our skin quality or treat certain issues.

1. Turmeric: This vibrant yellow spice is known for its anti-inflammatory and antioxidant properties. Use turmeric in face masks or consume it in warm milk to promote a healthy complexion from within.

2. Sandalwood: Known for its soothing properties, sandalwood powder can be mixed with rosewater or aloe vera gel to create a calming face mask. It helps reduce redness and rejuvenates the skin.

3. Aloe Vera: With its cooling properties, aloe vera gel is perfect for sensitive or irritated skin. Apply it as a gentle moisturizer or mix it with honey to create a hydrating face mask.

4. Neem: Neem oil is renowned for its purification and antimicrobial properties. It can be used to treat acne-prone skin and alleviate conditions like eczema and psoriasis.

5. Manjistha: Manjistha is a powerful antibacterial and anti-inflammatory. It can be taken internally to support liver health, which is a major player in clear, healthy skin.

Remember, Ayurvedic skincare is not a one-size-fits-all approach. Tailor your routine to suit your specific dosha, skin concerns, and the climate you live in. Embrace Ayurveda's holistic wisdom and nourish your skin from the inside out for lasting radiance.

BOOK A ONE ON ONE AYURVEDIC WELLNESS CONSULT to determine your dosha and specific diet, lifestyle, and herbal recommendations to support your inner radiance! Prices will be going up after December when I will graduate with my master’s degree and officially become an Ayurvedic Practitioner, so book now!

Stay tuned for our upcoming retreats and classes, where we will further explore the wonders of Ayurveda. Until then, may your journey to wellness be filled with balance, tranquility, and radiance.

Do Vatas thrive in Vata Season? + Essential Self Care Tips for Fall

I’d like to address a type of question that comes up a lot: “I’m Vata, so shouldn’t I feel best in Vata season?”, or “I’m a Pitta, why do I struggle in Pitta season?” The principles of ayurveda are based on understanding the qualities of times, seasons, substances, and people, and that similar qualities increase, while opposites decrease. Vata people AND Vata season are characterized by the qualities dry, moving, clarity, and cool. So, a Vata person, who already has a tendency to dry skin and hair, dry digestion (think gas and constipation), and runs cold, will struggle in autumn, AKA Vata season, when the qualities outside exacerbate their natural constitution, leading to digestive issues, feeling ungrounded, sleep struggles, and lowered immunity. Pittas, who run warm, sharp, and slightly oily, contrary to loving hot, Pitta season, usually don’t love summer, becoming overheated, irritable, and inflamed. Kaphas, who run cool, slow, steady, and heavy, do better in warm weather than winter, when the damp, heavy, cold, snowy weather can increase feelings of sluggishness and stagnation. (Of course, dual doshas and imbalances can blur the lines here and make it confusing to understand your mind-body type, hence the benefit of a one-on one consultation!)

Vata season is coming, and really, any dosha can get thrown out of balance as mother nature does a scene change. And if you have a good amount of Vata dosha in your nature, it’s an especially important time to start preparing your body for the seasonal shift by bringing in Vata balancing qualities: moist, steady, dense, and warm.

Here are some of my favorite Ayurvedic self care tips for staying centered and grounded in Vata season:

1. Abhyanga: Because DRY is one of the primary qualities of all, ayurveda looks to balance it with lubrication and moistening. That means oiling up your body from head to toe with deeply nourishing oils. This practice is called Abhyanga, and is especially important if you live in a dry place, and even more important during the drying season of autumn. Using oil on your body is different to lotion. For one thing, lotions can contain all kinds of preservatives, fragrances, and other questionable ingredients. Your skin is your biggest organ, so a good rule of thumb is, if you wouldn’t put it in your mouth, don’t put in on your skin. Additionally, the oil allows your hands to slide and massage your body, which is one of the best ways to move lymph and support your lymphatic system to do its work of removing toxins. Traditional abhyanga oil for autumn is organic sesame oil infused with nourishing herbs. My favorite is this one from Banyan Botanicals. The ideal time for abhyanga is 20 minutes before you bathe.

2. Stay Warm: The changing temperatures throw our body’s rhythms for a loop. Lowered body temperatures mess with digestion, reduce immunity, and can increase vata in general. Dress in layers, bring a thermos of tea with you, and keep your head and feet covered when it’s chilly or windy. Cold and wind are especially exacerbating to Vata dosha, so take care to protect yourself. A warm scarf wrapped tightly around your abdomen is a favorite fall practice to protect your vital organs from cold and wind, and can be really flattering too!

3. Slow Down: Take it from me: keeping too much on your schedule is a cause for anxiety, trouble sleeping, and illness. Now is the time to start simplifying your days, be picky when it comes to social engagements and commitments, and schedule downtime. Slow down your yoga and exercise practices, and get to bed by 10. Do more mentally calming things like alternate nostril breath, yoga nidra, mindfulness, and meditation. Here’s a free Chakra Balancing Meditation I recorded for the awesome app Insight Timer, check there for many more guided practices of mindfulness and yoga nidra.

4. Eat Vata Balancing Foods: Think moist, dense, and warm, like stewed fruit and porridge in place of granola, roasted root veggies and proteins in place of sandwiches, and sauteed greens in place of salads. Drizzle olive oil or ghee on top of foods. Use warming digestive spices, such as this DIY Immune Boosting Spice Mix. Avoid dry, cold, crunchy foods like rice cakes, iced drinks, and popcorn. Drink plenty of herbal tea!

5. Nasya Oil: Nasya is a practice of putting oil in your nose to keep your sinus passages nourished and lubricated. Additionally, like with abhyanga, traditional oils are infused with herbs. In the case of nasya, because the oils will directly reach the brain, traditional oils contain medhya rasayanas, which means they support brain function, intelligence, and memory. This one is my favorite! Simply turn your head to each side and sniff in a few drops of the oil, OR, lay down in bed and let a few drops drip in through each nostril for 10 minutes.

Immune Boosting Spice Mix

Vata (autumn) season is coming, and all that change in the air weakens our immunity. It’s the time to start focus on building ojas, (strength and vitality), staying warm, getting enough rest, and managing our energy.

In my Ayurveda studies we were recently given a description of the main factors that affect immunity, according to the vedas. These include:

1. Sahaja Bala/ Innate Strength: the constitutional immunity inherited at birth, which depends on the strength of the parents at conception as well as the consciousness and constitution of the child at birth. Sahaja Bala explains why some people just seem to never get sick, while others get sick a lot.

2. Kalaja Bala/ Strength Related to Time and Season: Our immunity is stronger at certain times of year and day. For example, it’s easier to resist a pathogen when exposed in the morning when your energy is still strong, compared to at night after a long day.

3. Yuktikrita Bala/ Acquired Strength: We affect our level of immunity, our strength against disease, through diet, herbs, and lifestyle.

We can’t trade in what we were given at birth. So if you’re one of the lucky ones that rarely get sick, I’m so glad for you!! But if you feel you might have gotten the shorter end of the stick, it means you get to become a healer, by learning the ways to strengthen your constitution, and optimize your body’s capacity to resist illness. The sanskrit for this is vyadhi kshamatvam, and you have the choice to take the reins.

Ayurveda sees three main areas that are the pillars of our health: diet, sleep, and regulation of energy. A healthy diet means eating wholesome, compatible foods that suit our constitution in the proper amounts, timing, and season. Enough sleep is essential to detoxification and restoring our energy levels. Regulation of energy allows you to manage life’s stresses with a balanced use of energy, through practices such as yoga, meditation, somatic release, pranayama, exercise, walking, getting enough sunlight, and spending time in quiet solitude and nature.

By healthy diet, ayurveda also means healthy digestion. It doesn’t serve you to eat all the healthy super food fruits and veggies on earth if your body doesn’t assimilate the nutrients well. And when we don’t digest well, we start accumulating ama, aka toxins. This spice mix boosts your immune system in several ways. The spices themselves are medicinal, for example turmeric is well known to reduce inflamation, and cinnamon supports healthy blood sugar. Additionally, spicing our food is one of the best ways to kindle our digestive fire and help our body digest what we take in.

Immune Boosting Spice Mix
• 3 parts ground cumin

• 6 parts turmeric

• 3 parts ground coriander

• 6 parts ground fennel
• 1 part powdered ginger
• 1 part ground black pepper
• ¼ part ground cinnamon

I use one teaspoon as one part, and mix all into a jar and stir. Sprinkle it on root veggies before roasting, marinate meat or mushrooms, mix into dressing, or use it to flavor a soup or kitchari.

This spice mix recipe comes courtesy one of my lectures at Maharishi International University, Maharishi Ayurveda and Integrative Medicine.

Unleash the Power of Unplugging: The Essential Benefits of a Digital Detox

This weekend, my family and I went to one of our favorite campgrounds, a place in the Colorado mountains that has gorgeous pine forests, a cold and clear river, cliffs for climbing, and no cell service at all. For me this was a welcome and intentional move, I know I need dedicated breaks from technology to reconnect to myself, my loved ones, and nature. I had spent much of the week on my computer and phone, planning and promoting retreats, gatherings and trainings, doing schoolwork, and increasingly noticing the effect of spending hours each day attached to my devices. Leaving my phone at home, we headed out, and within minutes, I felt my nervous system relax, my mind clarify, and my heart soften. Throughout the weekend, I enjoyed being present with my family, my body, and the beautiful river, trees, plants, animals, and cliffs all around us. Coming home, my attention is more focused, my body is more relaxed, and my ability to stay present and act as a witness to the daily goings on of my life stays with me.

In today's technology-driven world, our constant connection to digital devices has become a double-edged sword. Social media and information technology have undeniably revolutionized the way we connect and communicate with others. However, along with the many benefits, there are also some major downsides to their pervasive presence in our lives. The ever-present allure of smartphones, tablets, and computers can lull us into a sedentary lifestyle that poses numerous risks to our physical and mental well-being. Physically, screen time not only contributes to a lack of healthy movement, leading to detrimental effects on cardiovascular health and weight, but it also strains our eyes, potentially leading to long-term vision problems, as well as the loss of curvature in our necks, leading to spinal column damage and neural disorders.

Another significant drawback is the impact on mental health. The addictive pull of this instant mental stimulation takes us out of our body and into our heads, causing lack of mind-body connection and ultimately diminishing our overall quality of life. Constant exposure to carefully curated online profiles can lead to feelings of inadequacy, fostering a culture of comparison and self-criticism. The addictive nature of social media and incessant notifications from our phones can easily hijack our attention, leading to decreased productivity and difficulty focusing. The constant stimulation of our devices keeps our nervous system in an active sympathetic mode all day, leading to increased cortisol, adrenaline, anxiety, and insomnia.

As screens dominate our lives, the need for a digital detox is becoming increasingly crucial. Unplugging from the digital world may seem like a daunting task, but the benefits that await us on the other side are truly transformative. Let's explore why a digital detox is essential for our mental, emotional, and physical well-being:

1. Reclaim Your Mental Clarity:
Our daily interactions with digital devices bombard our minds with a never-ending stream of information. The constant notifications, pinging messages, and scrolling through social media can leave us feeling overwhelmed and mentally fatigued. By taking a break from the digital world, we allow our minds to rest and recharge, and our nervous system to balance. This mental decluttering enhances concentration, creativity, and problem-solving abilities, enabling us to approach life and work with renewed focus.
2. Foster Authentic Connections:
While digital devices claim to bring us closer, they often lead to superficial connections. We sacrifice face-to-face interactions for virtual conversations, forfeiting the richness of genuine human connection. A digital detox allows us to rediscover the power of authentic relationships. Without the distractions of devices, we can reconnect with friends, family, and ourselves on a deeper level. From heartfelt conversations to shared experiences, offline connections nurture our emotional well-being and provide a sense of belonging that no online community can replicate.
3. Improve Sleep Quality:
Digital devices have wreaked havoc on our sleep patterns. Late-night scrolling not only steals away precious hours of rest but also disrupts the quality of sleep. The blue light emitted by screens suppresses melatonin, the sleep hormone, making it harder to fall asleep and causing sleep disturbances throughout the night. By disconnecting from digital devices before bed, we allow our bodies to return to their natural rhythms, promoting restful sleep and waking up feeling truly rejuvenated.
4. Reconnect with Nature:
The digital world often tethers us to our desks or couches, limiting our connection with the natural world. A digital detox offers an opportunity to venture outside, breathe in fresh air, and immerse ourselves in nature's beauty. Engaging in outdoor activities, such as hiking, swimming, or simply sitting in the sunshine, has been proven to reduce stress levels and increase feelings of well-being. Reconnecting with nature provides a much-needed reset button for our souls, reminding us of the profound healing power of the natural world.
5. Rediscover Personal Passions:
We often tuck away our personal interests and hobbies when consumed by the digital world. A digital detox gives us the time and space to reignite our passions and pursue activities that truly bring us joy. Whether it's reading, painting, cooking, or playing an instrument, dedicating uninterrupted time to our favorite pastimes can reignite our creative spark and add fulfillment to our lives. We may even discover new talents or interests that were previously overshadowed by the constant hum of technology.

A digital detox is not just a momentary break from screens; it is a radical act of self-care. By giving ourselves the gift of unplugging, we regain mental clarity, forge deeper connections, improve our sleep patterns, reconnect with nature and our body, and rediscover our true passions.

How to do a Digital Detox:

When doing a digital detox, make a plan for how long and prep for it finishing crucial tasks and letting relevant family and co-workers know you’ll be offline. You can embrace small daily habits, such as instituting “Intermittent Fasting” with your technology. Most days I aim to keep all devices off between 8pm and 8am. I also force digital breaks by leaving my phone at home while I go for a daily walk or hike. But at times, and especially if your career requires you to be constantly attentive to your digital devices, it can be life changing to institute a true Digital Detox and give yourself days of uninterrupted pure presence with reality. This is one of the things I’m most excited about at my annual winter women’s retreat in Mexico this year! Equilibrium Healing Resort and Spa is intentionally designed to give guests the experience of a digital detox and reconnect to the bliss of true connection. Read on for more about The Queendom Retreat, January 11th-16th in the jungle of the Sierra Madres near Puerto Vallarta.