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Winter to Spring Transition Spring cleansing and yoga mind body considerations Mysore Cincinnati Theory Session 3 17 2018 Chris Nietch Allison Kemphaus Disclaimer The ideas and opinions presented herein are based on the primary author s experience He does not have extensive training in Ayurveda and therefore the guidelines presented should not be taken as a stand in for the knowledge and guidance of a skilled Practitioner of Ayurveda
2 Discussion Outline Paying attention to your body moving into Spring Rethinking the Spring Cleaning paradigm Considerations for a Spring Cleanse Ayurveda Spring Cleansing what why when how Supplies list and demos What to eat guidelines and recipes
3 Paying Attention Our ashtanga practice teaches us to pay attention to the body What do we notice about our practice as we move from Winter to Spring Physically Mentally In the three pillars In the practice of this ashtanga method we are going deeper into self care weather we know it or not This is where Ayurveda comes in in my mind Ayurveda The indigenous self healing system of medicine of India Evolved over the same period of time as yogic philosophy and practice the two go hand in hand Based on the theory that the human physiology has three doshas vata pitta and kapha The doshas are biological energies that govern all physical and mental processes and derive from the five elements earth air ether water and fire and their related properties They are expressed in each of us in different proportions that determine our unique constitution As a medical system Ayurveda utilizes herbal medicine yoga meditation diet and certain cleansing practices to treat disease and imbalances in the doshas It can be thought of as a lifestyle practice that promotes living in alignment with the observable cycles in nature in order to enhance health and avoid disease Two key principles 1 food is medicine and 2 nothing is better at healing the body than the Self Excerpted from Park 2015 http yogachicago com 2015 05 ay urvedic spring cleansing an ancienttechnique for contemporary times
4 Reconsider Spring Cleaning Ayurveda style High activity in spring without detoxification can spell trouble Avoid Cold food and drink Extra salt Vigorous Exercise Eating Between Meals Eating too much at one time Do Scrape your tongue Dry brushing Daily oil massage Sip warm hot water carry a thermos Sauna steam or Epson salt bath Meditate Walking in nature and practicing gentle yoga Balance rest and exercise Go to bed early wake up before 6am Power down all screens after 8 pm Practice sit down meals with no snacking
5 Simple Spring Cleanse as temperatures become consistently warmer accumulated heavy dense and sticky moist qualities which protected us from winter s cold begin to soften Your body prepares to break down and discharge what it no longer needs Kate O Donnell 2015 Seasonal Cleansing in a similar way of spring cleaning your house tossing what doesn t serve you shaking off the winter blankets that weigh you down Your house your body your mind just like our practice Seasonal Cleansing is all encompassing Informative and maybe slightly encouraging Kim Nietch 3 14 2018 a springtime cleanse is simply a mindful choice to understand the rhythm of nature and choose the foods that support the transition from winter to spring Iindu Arora in Park 2015
6 General Supply List Electric Kettle Greens Rice Cooker Medjool Dates Spice Mill Fresh Cilantro Hot Beverage Thermos Fresh Ginger Hot Meal Thermos Apples Neti Pot Organic lemon and limes Tongue Scraper Must Have Spices Long handled Brush for dry brushing Notebook for Journal Massage Oil Organic refined Sesame or Sunflower Baking Soda and or Epson Salts Neti Pot Salt Nasya Oil Organic Coconut Oil or Ghee Cooking Oats rolled or steel cut Basmati Rice Split Yellow Mung Beans Organic Vegetable Broth Turmeric Powder Black Peppercorns Cumin Seed Coriander Seed Fenugreek Seed Dried Basil Fennel Seed Clove Powder Cayenne Pepper Pink Salt Auxiliary Spices Cinnamon Ground Ginger Nutmeg Cardmom Mustard Seed Prescribed Herbs
7 Simple Cleanse Schedules Allison says it is difficult to give folks new to cleansing the complete set of tools in one short discussion period First timers need support A 1 2 or 3 day cleanse can be profound For newer first timers she recommends 3 day monodiet Emphasize pre and post cleanse days What Chris game plan will be for the 2018 Spring Cleanse intermediate cleanse on the scale of simple to most complex April 8st thru 14th preparation Back off caffeine and alcohol Start implementing take it easy routine Implement rise and get to bed by routine Get supplies Start journaling April 14th thru 21st cleansing Start monodiet No caffeine or alcohol Major chill period At least 15 min of meditation nadi shodhsna silent sitting daily If not already incorporated do daily rituals Scrape tongue Dry brush Abhyanga self massage Neti and add Nasya Oil
8 Daily Menu Guidelines for a Simple Spring Cleanse Start each day with a hot lemon water beverage adding a tsp of honey and or tsp of fennel seed is optional Prepare a batch of Kitchari made with one spring vegetable per batch and the Spring Spice Mix Kitchari will be eaten for all three meals each day of the cleanse this is the monodiet For the breakfast kitchari consider adding a chopped date and or stewed apples to the batch For lunch and dinner you can add different spring vegetables for each session Have three meals a day some might need a fourth but no snacking in between meals If you are not hungry don t eat A meal would consist of 1 to 2 cups of Kitchari as base and cup to 1 cup of cooked vegetable Drink hot Spring Digestive Tea or add lemon and or ginger to hot water Drink this at meals or have just room temperature water with nothing added Sip the digestive tea or hot lemon ginger water from a thermos throughout the day Drink nothing cold If more nourishment is need consider a Cleansing Green Soup or Juice at the mid day meal For variety you can try a Barley Kanjee or have cooked apples and oats for breakfast Everything is cooked nothing raw excerpted from Kate O Donnell 2015 The Everyday Ayurveda Cookbook
Both are designed to deliver the tastes that balances the qualities of the season that can effect our physiology The seasonal salts can be used in recipes but also keep the jar out for use as condiment The seasonal spice mixes can be used in making kitcharis bean stews or scrambles Collated from The Everyday Ayurveda Cookbook Seasonal Salts and Spices 9
10 K C Kitchari Basmati Rice and Split Mung 2 cups basmati rice 1 cup split mung 1 Add rice and mung to the rice cooker and mix 2 Add water to between the 3 and 4 cup mark 3 Cook on white rice setting CN Breakfast Kitchari 1 cup cooked rice mung mix 1 apple diced small 2 3 dates chopped into small pieces tbs coconut oil tsp of ground turmeric Salt and fresh black pepper to taste 1 Stir fry the apples and dates in the oil and spices for a few minutes then add the rice mung mix 2 Continue to stir to combine and fry the rice for a few minutes K C Standard Kitchari 1 tbs coconut oil 1 seasonal vegetable raw cabbage or bunch of greens 1 tsp Seasonal Spice Mix See Table or Banyan Kitchari Spice Mix 1 4 tsp of ground turmeric Several turns of cracked black pepper Seasonal Salt Mix to taste 2 cups of cooked basmati rice mung Chopped fresh cilantro as garnish Lime wedges as garnish 1 In a medium skillet heat the oil until shimmering Add the spices and fry until fragrant 2 min or so 2 Add the vegetable and saut for a few minutes until just tender 3 Stir in the rice mung mix to combine Adjust flavor with seasonal salts 4 Serve immediately with fresh cilantro and lime juice this is the K C go to seasonal cleanse meal or anytime we are looking for a fast nourishing meal This would be considered a dry kitchari compared to the recipe in Kate s book
11 Easy Greens Cleansing Greens 1 tbs coconut oil Pinch of salt Several turns of cracked black pepper Vegetable broth 2 tsp apple cider vinegar 1 tsp agave nectar 1 to 2 bunches of kale or collards medium chopped stems thicker than a discarded 1 In a medium skillet or wok like pot heat the oil to shimmering add the salt and pepper 2 Add a little vegetable broth then add the greens Cover to wilt the greens a few minutes 3 Add the remaining ingredients and stir fry for a few min to combine 4 Simmer on low and covered for at least 10 or so min to continue to combine flavors before serving
12 Cleansing Green Juice and Soup Juice 2 apples cored and cut into quarters 4 kale leaves Juice of one lemon 1 inch piece of ginger peeled stems thicker than a discarded 1 Combine all ingredients in a blender with 1 cups of water Blend until smooth 2 To serve strain through a large strainer Soup 3 cups vegetable broth 1 tsp turmeric powder 1 inch piece fresh and peeled ginger root 1 cup chopped kale 4 cups chopped swiss chard 1 cup parsley leaves no stems 2 tsp of ghee or coconut oil Salt and pepper to taste 1 In a saucepan combine vegetable broth turmeric powder and bring to boil Add the ginger then the chopped greens 2 Cover and simmer for 10 min Stir in the parsley and oil 3 Remove from heat and transfer to a blender Blend until smooth
13 Barley Kanjee gruel Kanjee 1 cup barley 8 cups water tsp freshly minced ginger tsp fenugreek seeds Pinch of salt 1 In a large saucepan boil the water salt and spices on high heat Add the grain Allow the water to come back to a boil then turn down the heat 2 Simmer for 1 hr until the grain begins to split 3 Serve in 2 cup portions
14 Cooked Apples and Oats Oats cup rolled or steel cut oats 1 cup water tsp of coconut oil apple chopped 1 or 2 dates or prunes chopped Pinch of salt and black pepper optional 1 In a medium sauce pan bring add the water oil and apples and bring to a boil Cook the apples for a minute or so 2 Add the oats bring back to boil for a minute or so then simmer until cooked 3 Add the dates and simmer on low a minute or so more 4 Add salt and pepper to taste
15 Primary Reference O Donnell Kate 2015 The Everyday Ayurveda Cookbook A seasonal Guide to Eating and Living Well Shambhala Boston and London Kate has a new cookbook of sattvic recipes coming out the end of March 2018 Keep a look out for it
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