1 cup coffee or tea
1/2 cup nut milk (if you don’t make your own, try and find one with a short list of ingredients. Malk is great!)
1 tsp to 1 T ghee or coconut oil
1 tsp ashwagandha
1/4 tsp cinnamon
1/8 tsp ground ginger and cardamom
Blend everything in your high speed blender and pour into your favorite mug. Wrap your hands around your mug and set an intention for the day.
Ayurvedic Morning Porridge:
1 cup steel cut oats (soaked overnight, This is a MUST as it will help with digestion and cut the cooking time in half)
1 1/2 cups filtered water
1/2 cup nut milk
1/2 cup unsweetened applesauce
1/2 tsp turmeric
1 tsp freshly grated ginger
1/2 tsp cinnamon
In a saucepan over medium high head combine oats, water, milk and turmeric. Bring to a bowl and reduce to a simmer. Cook until oats are soft (this should only take about 10 minutes since you have soaked them). Add cinnamon, ginger and applesauce. Stir to combine. Remove from the heat and stop with hemp seeds, pumpkin seeds or almond butter. Sprinkle with cinnamon and enjoy Notes: This porridge is great for the winter months as it is going to help to warm you from the inside out. The cinnamon and apple will help to balance blood sugar while the turmeric and ginger provide anti-inflammatory properties. The oats are loaded with fiber to keep you full for a longer time. If you cannot tolerate oats: you can use a mixture of chia seeds and shredded coconut. Combine 1 cup nut milk with 1/4 cup hemp chia seeds and a 1/3 cup shredded coconut. Prepare as directed without the water and using the chia and coconut as the oats.
As yogis, we eat simple diets. We do not eat anything that can’t be digested within 24 hours which is often why meat is not on the menu (although, I truly believe in intuitive eating and if that is what serves your body, this is a completely judgement free zone). A great way to cleanse the body it with a kitcheri diet. You can choose to eat this simple lentil and rice porridge for every meal or you can choose to eat it for one meal a day and supplement with steamed veggies,
salads and simple meals the other two. This is a traditional recipe given by Yogi Bhajan with a few personal adjustments.
4 1/2 cup filtered water or veg broth
1/2 cup whole mung beans, soaked overnight
1/4 cup white basmati rice or quinoa
1 onion, chopped
3 cloves garlic, finely chopped
1/4 cup peeled and finely chopped ginger
3 cups chopped veggies (I find carrots, cauliflower, zucchini and broccoli works best)
1 T ghee or coconut oil
3/4 tsp turmeric powder
1/4 tsp crushed red pepper
1/4 tsp ground black pepper
1/2 tsp coriander
1/2 tsp cumin
1/2 tsp salt
In a big soup pot, over medium heat, melt ghee and add onions, ginger, garlic and spices. Cook until the onions have just begun to caramelize. Add veggies, stirring occasionally so they do not stick. Rinse the soaked mung beans and the rice and add to pot. Stir until coated in onion and spice mixture. Add water or vegetable stock and salt. Bring to a boil and then turn down to a simmer and let cook until the rice or quinoa have broke down and let cook until the rice or quinoa have broke down and thickened the mixture. Taste and add extra salt, if needed. Store in a glass container in your refrigerator.
Can be served with a spoonful of ghee, fresh cilantro and a squeeze of lime.
Here is your Yogic Schedule for the week:
Wake up 15-30 minutes earlier than your usually schedule to have time for your morning practice and meditation.
Hydro Therapy is optional, but I highly recommend giving it a try. Once you are done with your warm shower in the morning, turn your shower to cold and run your body as the cold water hits your skin. Make sure that you tune around to get your back, legs, arms, face etc. Bonus if you can hop straight into a cold shower, but I’ve been a yogi most of my life and the only time I can do that is the middle of Summer when its 100 degrees outside. If you are on your moon cycle, this is not advised as it increases blood flow and your body needs to focus on releasing what no longer serves it at this time.
It is also advised to start slow if you have high blood pressure or sciatica issues.
Benefits of Hydro Therapy:
• Opens capillaries and clears toxins at the deepest level of the body
• strengthens the immune system
• strengthens the nervous system
• prevents fatty liver
• increases metabolism
• improves circulation and flushes the organs
I don’t want to give you an outline with times because I feel that everyone has their own schedule so I am going to give you a layout for a day.
1. Wake up, drink a quart of warm water (you can add a squeeze of lemon if you’d like), get ready (cold shower!)
2. Make breakfast and adaptogenic latte
3. Morning practice with Emotional Balance meditation
4. Journal 3 things you are grateful for :)
5. Be mindful of your thoughts throughout the day. Allow emotions as they come, write them down if you need but see if you can honor them, feel them and then make no judgements.
6. Get some movement in! Walk, run, dance, however you choose to move is your choice, just move!
7. Drink TONS of water. 3 quarts if you can.
8. Make your kitcheri ahead of time so it is easy to heat it up for your meals. Serve with sides of steamed greens, salads, or steamed veggies. Keep your diet simple and allow your body to find flow in the simplicity.
9. Stop to check in with your body and breath several times a day
10. Keep a journal and write about your experience at the end of each day.
The intention for this week is to help you to connect with your highest self, let go of what isn’t serving you & ground you deeply for the holiday season. Cultivating community is a huge passion of mine & collaborating with Daughters of Culture Sisters is a great way for us to unite. If you have any questions, please feel free to email us at firstname.lastname@example.org.
Guided & Led by Amrit-Sadhana of Body Bliss Life
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