Ayurveda 101 Guide by Integrative Nutrition

Ayurveda 101:

How These Ancient Practices Can Support Your Health in the Modern World

What is Ayurveda? Ayurveda is an ancient Indian system of medicine that dates back to around 6,000 BCE. In Sanskrit, ayur means “life” and veda means “science” – Ayurveda is “the science of life.” It is based on the idea that true health is achieved through balancing our bodily systems and living in harmony with our environments. According to Ayurvedic medicine, everything consists of the qualities of the five elements: Earth, Air, Fire, Water, and Ether. These five elements then make up three doshas, which are the Ayurvedic mind-body types. The three doshas are Vata, Pitta, and Kapha: • Vata is associated with air and ether, and governs the nervous system

and circulation.

• Pitta is associated with fire and water, and governs all things

digestion.

• Kapha with earth and water, and governs immunity, structure, and the

lubrication of joints.

Each person has varying levels of these three doshas, though one dosha is usually dominant. It’s important to remember that doshas are dynamic and the balance can continually change based on internal and external factors, as well as during different phases of life.

Ayurveda and Your Health: Sleep, Digestion, and Gut Health AYURVEDA AND SLEEP During sleep, the body repairs and rebuilds itself, which is vital for our physical and mental health. Inconsistent sleep/wake cycles throw off our circadian rhythm, the internal master clock that helps us determine when we need to be alert or asleep. If our circadian rhythm is off, our cognitive function and general health can be greatly impacted. Before the light bulb was invented, humans lived according to the Earth’s relationship to the sun and the cycles of the moon. Even though your sleep has been disrupted by the advancement of technology, your body still operates on its circadian rhythm based on a 24-hour day. Interested in learning more about becoming an Integrative Nutrition Health Coach? Give us a call today at (877) 780-5408 (U.S.) or +1 (212) 730-5433 (International) © 2022 Integrative Nutrition, LLC

In Ayurveda, each day is split into six four-hour segments, with a dominant dosha assigned to each time of day. As the sun rises and falls, so does the activity of each: • Between 6pm and 10pm (and 6am and 10am), Kapha dominates with

endurance.

• Between 10pm and 2am (and 10am and 2pm), Pitta dominates with

focus, fuel, and transformation.

• Between 2am and 6am (and 2pm and 6pm), Vata dominates with

creativity and inspiration.

Based on these dosha activities, do you see a correlation in how you feel during these times? Think on how you can maximize your health by keeping this in mind. 10 WAYS TO OPTIMIZE SLEEP USING AYURVEDIC PRINCIPLES Now that you know the Ayurvedic role in your sleep habits, here are some things you can do to promote restful sleep every night. 1| Eat your largest meal at lunchtime and a very light meal in the evening.

Eat at least two hours before getting into bed and avoid drinking alcohol or anything caffeinated.

2| Go for a 15-minute walk after dinner. Being outside in fresh air and

around nature will tranquilize the senses and enable you to be present in your body.

3| Before bedtime, consider practicing restorative yoga, which can help

calm both your body and mind.

4| Take a warm shower or salt bath to soothe your Vata energy. 5| Practice breathing exercises (pranayama) to release anxiety. 6| Drink herbal teas, such as chamomile, Tulsi, or valerian root, an hour

before bedtime.

7| Prepare your environment to create a relaxing atmosphere. Your

bedroom should be uncluttered with little distraction to allow for energy flow.

8| Visualization, such as being on a beach and counting waves lapping in,

can aid falling asleep.

9| Disconnect from technology an hour before bedtime and leave all

devices in a different room if possible.

10| Journal your day away to release all emotions and process any

unresolved feelings. Always end on a note of gratitude and positivity.

No matter what works for you, you ultimately want to cultivate an evening and morning ritual around your bedtime and waking hours. The key to success is consistency. If you struggle with sleep, resist the urge to make up for lost sleeping hours by napping during the day or going to sleep later or sleeping in on weekends. Plus, support your master clock by going to bed and waking at the exact same time. In Ayurveda, ideal sleeping hours are 10pm – 6am. This routine will eventually create a healthy sleep and wake cycle, and you will feel more in control of your body, improving all aspects of your health!

AYURVEDA, DIGESTION, AND GUT HEALTH According to Ayurveda, the key to good health - and good gut health begins with digestion. Good health reflects our ability to digest (mostly) anything – whether nutritional, emotional, or sensory. There are two key terms related to Ayurvedic digestion. Agni, or digestive fire, helps us digest everything that we take in. Ama, or toxic accumulation, can create “dis-ease” in the system and ultimately contribute to illness. When our digestive fire is strong, we’re able to effectively break down the food we eat, absorb nutrients, and eliminate toxins. If agni is weak, it can lead to a buildup of ama. THE AYURVEDIC DIET Within the Ayurvedic diet, there are a variety of healing spices, teas, tonics, herbs, and oils intended to make your body feel balanced according to its bio-individual needs. The intention of these Ayurvedic superfoods is to reduce inflammation, stress, and adrenal dysfunction; relieve pain; and enhance digestion and gut health, all to create overall balance in the body. No matter your dominant dosha, there are a few universal things you can do to improve your gut health and stoke that digestive fire. • Sip on warm water throughout the day to help stimulate digestion,

clear out ama, and boost metabolism.

• Avoid cold beverages, especially at mealtimes. Because good

digestion relies on stoking your digestive fire, chugging a glass of ice water along with your meal can dampen the digestive fires that are hard at work assimilating your food.

• Sit down and slow down to honor and separate the act of nourishing

yourself from the rest of your busy day. When you are calm and relaxed, your body can focus its full attention on digesting properly.

• Take time to chew, which helps break food down so it can be

assimilated easily later. It also stimulates the production of saliva, which helps produce digestive enzymes. This also helps you realize you’re full before you get that ‘stuffed’ feeling.

• Add spices that foster digestion, such as fennel, coriander, cumin,

cardamom, and ginger. These spices aid digestion in real time, and studies show that they help the body produce its own digestive enzymes and bile, both of which are necessary for healthy digestion.

• Add ghee to your diet. The primary fatty acid in ghee is butyrate,

a short-chain fatty acid that helps maintain the integrity of your intestinal wall. A compromised intestinal wall can lead to leaky gut syndrome, which can lead to a variety of symptoms beyond digestive troubles.

• Incorporate all six tastes: sweet, salty, sour, pungent, bitter, and

astringent. By doing so, your plate will be full of all the essential nutrients and food groups. You’ll also end up feeling more satisfied, which can decrease snack cravings.

AYURVEDIC RECIPES AYURVEDIC KITCHARI SUPERFOOD RECIPE The word kitchari means “mixture,” usually of two grains. Feel free to use any variation of grains. For example, you can swap the basmati rice with quinoa, depending on your preferences and dietary needs. INGREDIENTS: • 1 tablespoon ghee • 1 cup basmati rice • 1/2 cup mung dal (split mung

beans)

• 1/2 inch grated fresh ginger • 1/2 teaspoon cumin • 1/2 teaspoon turmeric powder • 1/2 teaspoon mustard seeds • 1/2 teaspoon coriander • 6 cups water • 1/2 cup chopped carrots • 1 cup chopped leafy greens (kale,

arugula, or spinach)

Source: Institute for Integrative Nutrition

INSTRUCTIONS: 1| In a large pot, melt ghee over

medium-low heat.

2| Once ghee has melted, add rice,

mung dal, and spices. Sauté for 2 minutes.

3| Add water and bring to a rolling

boil.

4| Reduce heat to low, cover, and

cook for 15 minutes.

5| Add carrots and cover again,

cooking for 15–25 more minutes, until water has evaporated.

6| Add leafy greens and mix until

they cook down.

7| Add additional water if necessary.

Consistency should be thick.

8| Enjoy!

QUINOA AND CHICKPEA SALAD WITH TAHINI SAUCE Packed with protein and customizable based on your dietary preferences and dosha, this dish is sure to please anyone and everyone! INGREDIENTS: QUINOA SALAD:

• 1/2 tsp ground cinnamon

• 1 cup dried chickpeas

• 1/3-1/2 cup feta cheese,

• 1 pinch hing • 1 cup quinoa (a mixture of white

and red, if available)

• 1 1/2 cups water • 1/2 teaspoon mineral salt • 3 TBS extra virgin olive oil • 1/3 cup raisins (optional),

rehydrated in water

• 1/3 cup sun-dried tomatoes,

coarsely chopped, rehydrated in water (substitution: 1 cup cherry tomatoes sliced in half lengthwise)

• 2 large handfuls of fresh parsley,

coarsely chopped

• 2 large handfuls of fresh mint

leaves, coarsely chopped

crumbled (optional)

• Mineral salt and freshly ground

black pepper to taste TAHINI SAUCE:

• 1/2 cup tahini • 1/3 cup freshly squeezed lemon

or lime juice

• 1/3 cup filtered water • 2 TBS fresh ginger root, grated • 1 teaspoon honey, brown rice or

maple syrup

• 1 teaspoon whole cumin seed,

lightly roasted

• 1 teaspoon coriander seed,

lightly roasted and ground

• 1 pinch paprika

INSTRUCTIONS: QUINOA SALAD: 1| Wash the chickpeas in several changes of cold water. Cover with at

least 4 inches of fresh water and soak overnight.

2| In a separate bowl, wash the quinoa in several changes of cold water,

massaging the grain in the process. This removes the sticky coating that can otherwise create digestive distress. For enhanced digestibility, soak the quinoa overnight in a large bowl covered with fresh water.

3| Begin the salad by preparing the chickpeas. Drain the soaking water

then cook in a 2-quart pot covered with 4 inches of water along with a pinch of hing. Scrape off any foam that rises to the top during the cooking process. Plan on approximately 45 minutes for the cooking to be done. When chickpeas are soft, drain and rinse. Set aside.

4| While the chickpeas are cooking, drain the quinoa and cook in 2-quart

pot with 1 ½ cups water and ½ tsp. salt. Cook for 10 - 15 minutes until all the water is absorbed. Remove from heat. Drizzle the olive oil over the top and fluff with a fork. Transfer to a large serving bowl to cool.

5| While the chickpeas and quinoa are cooking, prepare the other

ingredients. Soak the raisins (if using) and sun-dried tomatoes separately in twice their amount of warm water. Chop the fresh herbs.

6| Drain the optional raisins and sun-dried tomatoes. Add them, along

with the chickpeas, parsley, mint, cinnamon, and optional crumbled feta cheese (if using) to the quinoa.

7| Dress with the tahini sauce and gently toss until the sauce coats all the

ingredients. Adjust the seasoning with salt and/or pepper.

TAHINI SAUCE: 1| Combine all the ingredients in a pint glass jar. Cover and seal tightly with

a lid. Shake vigorously until blended and smooth.

2| Add more or less water to make a sauce similar in consistency to a thick

salad dressing. For those who are pressed for time, make the sauce the night before.

Source: The Ayurvedic Institute

Discover How to Nourish, Heal, and Thrive with IIN The practice of Ayurveda allows you to harness your unique physical, mental, emotional, and spiritual qualities to find the ways of eating and living that work best for you. In IIN’s Health Coach Training Program, you’ll explore not only Ayurveda, but a variety of diverse nutrition perspectives, theories, and methods from the world’s leading experts to live your healthiest, happiest life. IIN takes a holistic approach to wellness to teach you how to tap into the innate wisdom of your body and nourish, heal, and thrive in all aspects of your life.

Connect with an Admissions Health Coach today to learn more about the power of an IIN education: Email: admissions@integrativenutrition.com (877) 870-5408 (United States) +1 (212) 730-5433 (International) Sources: https://www.integrativenutrition.com/blog/2020/01/an-ayurvedic-approach-to-gut-health https://www.integrativenutrition.com/blog/embracing-ayurvedic-principles-for-better-sleep https://www.integrativenutrition.com/blog/superfoods-for-better-balance-an-ayurvedic-recipe https://www.ayurveda.com/recipes-quinoa-salad-with-tangy-tahini-sauce