Due to its dry, light properties, amaranth is the ideal grain for those with slow digestion. Kapha digestive types have low protein requirements. In addition, this recipe is a great alternative to oat porridge. Amaranth helps to get rid of mucus and is diuretic.
FOR 1 SERVING
1tbsp ghee or coconut oil
½ tsp fresh ginger (peeled and chopped)
½ tsp vanilla powder
5 tbsp amaranth (washed thoroughly in a sieve)
¾ cup rice drink
½ ripe mango (sliced)
1/4 cardamom powder
1 pinch of salt
1 splash of lemon juice
PREPARATION
1. Heat the ghee in a small pot and sauté the ginger and vanilla.
2. Add the amaranth and rice drink and bring to a boil.
3. Cover and simmer the porridge over low heat for about 30 minutes until it reaches the desired consistency
4. Meanwhile, soak the mango pieces with 1 tablespoon of water and the cardamom in a pot. Simmer over low heat for 5 minutes.
5. Season the porridge with a pinch of salt and lemon juice. Serve with the mango slices.
VATA types
Add some more ghee. Cook the porridge with a little more liquid as this counteracts the dryness. You can even take coconut milk. Don’t consume this breakfast on a regular basis.
KAPHA types
Replace half of the rice drink with water.
PITTA types
Replace the mango by a sweet apple or a pear. Take lime instead of lemon juice.
Work With Me
If you want to find out whether your hormones might be the reason you can’t seem to lose weight, are experiencing menstrual issues and PMS, or constantly have cravings, why not book a complimentary Discovery Call with me? It can provide you with clarity about what’s going on and if my Hormone Thrive Program, available as a group and VIP program, can help you to kickstart your hormone balance.
Sweet Kitchari Variation for a Delightful Breakfast
Discover a sweet twist to your Kitchari breakfast, perfect for those seeking a lighter morning meal or craving variety in their routine. This delightful recipe combines the nourishing goodness of Kitchari with a touch of sweetness, making it a delicious and wholesome option to start your day.
FOR 1 SERVING
2 tbsp Mung Dal (soaked overnight)
2 tbsp basmati rice (thoroughly washed)
1 tbsp ghee or coconut oil
1⁄2 tsp fresh ginger (peeled and chopped)
1⁄2 tsp cinnamon powder
1⁄2 tsp cardamom powder
1 pinch of turmeric
1 small apple (grated or very small pieces)
1 handful of raisins
1 dash of lemon
some honey (optional)
PREPARATION 1. Soak mung dal overnight, drain, and rinse.
2. Heat ghee in a large pot, roast ginger and spices over medium heat. Add mung dal, rice, apple, and sauté briefly.
3. Add 1.5 cups of water, ensuring everything is well covered. Bring to a boil and simmer on low heat for about 25 minutes. Top up with water if needed.
4. Once mung dal and rice are soft, season with lemon juice and honey if desired.
Customisations for Ayurvedic Types:
VATA types
○ Change the mung dal to rice ratio to 1:2.
○ Replace raisins with a small sliced date.
○ Use a large apple to ensure you’re getting enough fiber to help prevent constipation.
KAPHA types
○ Change the mung dal to rice ratio to 2:1.
○ Add more spice, such as additional ginger or star anise.
PITTA types
○ Substitute ginger and cinnamon with fennel powder or only take small amounts of it.
○ Replace honey and lemon with agave syrup and lime.
○ Consider using a pear instead of an apple.
Work With Me
If you’re struggling with weight loss, menstrual issues, PMS, or persistent cravings, explore how my Hormone Thrive Program can help kickstart your hormone balance.
Make your mornings joyful with this delightful Kitchari variation!
What is metabolism? Is your metabolism in balance?
Good metabolism, poor metabolism, too slow, too quick, … The word metabolism is often used – and is often misunderstood. Because metabolism is not the same as digestion.
The metabolism is the basis of all vital processes in the body. Metabolism is roughly understood as all biochemical processes that take place within the cells. In other words: The components of the supplied nutrients are metabolised in the cells.
Enzymes, hormones and nutrients regulate the metabolism. As a result, everything that you eat and drink is broken down and converted by the body. If all metabolic processes run smoothly, the cells live in peaceful harmony.
Bad lifestyle habits can lead to metabolic disorders such as: diabetes mellitus, overweight, thyroid diseases e.g. hypothyroidism and hyperthyroidism, other hormonal and mental imbalances and diseases. A healthy lifestyle prevents and helps to boost the metabolism.
What are the signs that your metabolism is out of balance? Here we go …
You have difficulties to fall asleep, and you wake up feeling tired and sluggish.
Your hormones are imbalanced and you suffer from menopause, fertility or menstrual problems.
In the afternoon you can barely keep yourself from falling asleep.
You need coffee to get started in the morning and some alcohol every now and then to calm down and relax in the evening.
You regularly crave things that are actually not good for you.
Your immune system is weakened.
You have blemished skin or other skin problems like psoriasis, rosacea, …
You have a thick coating on your tongue.
Your bowel movements are not as we would like them to be (read more about that further down).
You have a bad breath or bad taste in the mouth.
You have undesirable retention of water in the tissues.
You are quickly stressed and often do not feel balanced.
Do you recognise yourself here? I am often surprised and dismayed that many people don’t notice these signs because they consider them normal. Because others feel the same way. According to Eastern medicine, none of this is normal!
Let’s take a closer look at your bowel movement. When they are out of whack,
Your bowel movements are irregular and you may suffer from diarrhoea, constipation or hard bowel movement.
You empty your bowels more than twice a day or not every day.
Your stools have a strong smell or sticks to the side of the bowl.
You sometimes have heartburn or stomach pain.
You have air in your stomach, you have to burp, you have gas or a bloated belly.
You sometimes have attacks of hunger pangs or loose your appetite.
These are all concrete signs that your metabolism is out of balance.
In my online program Thrive & Shineyou will learn to differentiate more precisely which sign stands for which imbalance, so that you can optimally counteract this.
You will establish simple new routines that help regulate your metabolism and, above all, how you can integrate them into your daily life.
How do you feel when your metabolism works optimally?
You have an appetite for the things that are good for you and that keep you in balance.
You fall asleep easily and wake up refreshed in the morning.
You have your feel-good weight and you like your body.
You have a consistent energy throughout the day, even in the afternoon.
You have a strong immune system and can quickly counteract if it gets out of balance.
Your hormones are balanced – no menopause, menstrual or fertility problems.
You have glowing, rosy skin.
You are emotionally balanced and feel grounded.
Your concentration and focus improve significantly.
Does this sound good to you? We strive for all of this in my program Thrive & Shine.
In this health and wellness journey you will start to sleep better, jump out of bed refreshed in the morning, get better skin, balanced hormones, more energy and don’t get sick as often. You will start treating yourself more lovingly and suddenly have the strength and motivation to follow your desires and dreams. And much more…
I would like you to feel the best you can and to discover yourself in a way that gives you all the tools you need to live a healthy and mindful life. I want you to have access to your true nature. Your potential. And from there it is much easier to live!
Take a look at Thrive & Shineand book your Free Discovery Call with me.
This program combines ancient Eastern medicine wisdom, modern behavioural sciences and coaching in a dynamic international group.
Sleep plays a very important role in our health along with eating healthy and exercising regularly. It influences very much how emotionally stable, mentally clear and physically fit we are. A good night’s sleep gives our body the possibility to begin its night-shift work. During sleep, our body can heal damaged cells and strengthen our immune system. We also recharge our heart, cardiovascular and nervous system for the next day. Deep and sufficient sleep is one of the keys to long-term health and the basis for a functioning immune system.
Improve your sleep with Ayurveda
Ayurveda or Ayurvedic medicine contains a lot of wisdom for a life in balance, including how to improve your sleep.
Ayurveda is about harmony and balance, especially the balance between the three doshas Vata, Pitta and Kapha. They also play an important role in our sleep. The time we go to bed, what we do before and after bedtime, and of course what and when we eat. This all influences our bioenergies and thus contributes to a night of healthy sleep.
The role of the doshas in your sleep rhythm
From an Ayurvedic point of view, sleep is the most important regeneration phase of the day. Between 10 p.m. and 2 a.m. our Pitta energy wants to clean the body, picking up the dirt from the furthest corners. Then between 2 and 6 a.m. our Vata energy is very active, transporting the dirt and toxins to the excreting organs.
Digestion
The most important prerequisite for this cleansing process is that the digestion of the last meal is finished before 10 p.m. That’s why it is important to have an early light dinner, at least three hours before you go to bed. If this is not the case, the body sets the priorities differently and focuses on digestion. Hence, prompting the whole system to power up instead of shutting down for the sleep and cleansing process. Consequently, fatigue is delayed and it’s difficult to fall asleep. We also are more likely to wake up at night and therefore, when it is time to get up in the morning… we’re exhausted.
Lifestyle
Apart from the last meal, our general lifestyle also has an impact on our sleep. Our sleep problems may arise from the fact that there is too much movement, too much Vata, in our internal system. Consequently the body does not find its way deep enough into the relaxation mode. An overactive sympathetic nervous system means too much movement or Vata that is caused by stress, lack of time and an unsteady lifestyle. If we snack between meals, quickly change our routine, don’t get enough sleep, travel a lot and eat foods that elevate Vata, we probably won’t fall asleep and, above all, won’t sleep through the night.
How the Doshas differ
If we compare the different doshas, we note that a Vata imbalance tends towards irregular and light sleep. Vata type will usually wake up between 2 – 6 a.m., unable to return to sleep. They also can have problems to fall asleep. Whereas Pittas sleep can be disturbed by vivid and active dreams or nightmares. Pittas usually experience difficulties falling asleep as their mind is too busy and they can’t stop thinking about their plans, projects and upcoming activites. However, Kapha types are generally good sleepers but when out of balance, they sleep too long which makes them sluggish and heavy. Also after a long and sound sleep they do not wake up feeling well rested.
Do you want a better and more aligned life to achieve deeply desired results? A life with more energy, a peaceful mind, and habits that go towards lifelong health and wellness?
Discover my online health and lifestyle group program
How can the Ayurvedic way of life be beneficial for our sleep?
The most important keys points are routine, diet and stress reduction. The optimal routine from an Ayurvedic point of view is three meals at similar times of the day, with the main meal at lunch and a light, early dinner. Of course, it is incredibly valuable to adjust the diet so that we can find a balance based on our constitution. It is also recommended that you go to bed and get up at similar times each day.
But we should also adjust our daily work and stress levels. Stress, regardless of what caused it, lets our nervous system run in a mode that is intended to protect us in dangerous situations. But if we often feel tense, agitated and rushed, then we are preventing the part of our nervous system that is responsible for regeneration, metabolism and sleep, from doing its job.
As a result, we may have permanently elevated cortisol levels. The stress hormone can lead to anxiety, hormonal imbalances, increased appetite, obesity and other issues. That is why in Ayurveda, we not only focus on nutrition and lifestyle but also meditation, yoga and other methods of stress reduction. Therefore the Ayurveda approach is holistic and matched with one’s unique constitution.
How diet affects your sleep
The most important tip is to move the main meal to noon and then eat lightly and early in the evening. From an Ayurvedic point of view, early and light means before 7 pm with little fat and protein and not too complex in composition. You should also eat raw vegetables at lunchtime as they are heavy to digest. This dietary advice is somewhat contrary to some modern-day opinions, but it works. Soups, stews or vegetables, perhaps with a little grain, are ideal for the evening. One-pot meals are especially easy to digest for our metabolism.
To have an early and light evening meal, of course, we need to have a good lunch. Otherwise, we’ll be too hungry. Since the body has the strongest digestive fire around lunchtime – also from a conventional medical point of view – we digest quickly at this time of the day. From an Ayurvedic point of view, our lunch should not consist of a small salad or a sandwich on hand, but of a healthy and rich meal in which we satisfy our fat and protein needs. Interestingly, after such a meal, we are hardly hungry in the evening and can easily get through the night with a small supper until breakfast in the morning. And the body thanks us with a night of deep and restful sleep.
What helps if we have difficulty falling asleep?
The easiest way for the body to fall asleep is when it is relaxed and not struggling with a heavy meal. Ayurveda recommends establishing an evening routine that automates this process. Some examples of activities that would prevent us from falling asleep are: screen time, exciting books, an extremely high pace during the day, and in the worst case, a high pace until late in the evening. Thoughts circle around our heads and therefore our energy, too. After an early light dinner, it’s the ideal time to enjoy moments with loved ones, to go for a walk or to take a bath. Any other non-digital hobby like writing a diary, drawing, performing handicraft works, is great too.
An important factor is the time we go to bed. Kapha energy is dominant until 10 pm. The energy of Kapha helps us to wind down and to notice the first signs of end-of-the-day fatigue. Its energy is heavy, steady and calm and perfect for preparing ourselves for better quality rest. From 10 pm the Pitta energy takes over the lead. This energy rises and makes us active and mentally busy. Ayurveda, therefore, recommends going to sleep during the Kapha time, this means before 10 pm. It makes a big difference in our quality and quantity of sleep.
In addition, the following tools are extremely valuable to help us to come to rest: Gentle yoga exercises that ground and bring our energy down such as Yin Yoga, slow pranayamas such as alternate nostril breathing or meditation. Otherwise, a foot massage with warm sesame oil and an essential oil like Lavender which will help to descend the energy in our body. And finally, golden milk or turmeric milk (also made with plant milk) can also make it easier for us to fall asleep.
Are there specific sleeping tips for the individual doshas?
In addition to the tips for Vata and Pitta that are already mentioned, the duration of sleep is also crucial. Vata types need the most sleep of all. They are not doing well without the mandatory eight hours. With a lot of stress, they may even need more. Eight hours are perfect for Pitta types, even if they usually don’t like it because they have so much to do.
Less sleep is recommended for Kapha types only. Kapha usually has no problems falling asleep and sleeps well through the night. However, they find it difficult to get up. So they need to get up before 6 am. As mentioned, the Vata movement principle is dominant between 2 and 6 a.m. This movement gets us up more easily. But from 6 a.m. Kapha takes over again. And this energy makes it very difficult for us to get out of bed. With Kapha, there is also the fact that a maximum of 7 to 7.5 hours of sleep is better and more relaxing than a long sleep. Too much sleep will make them too heavy and sluggish.
Do you want to learn more about your unique constitution, your Dosha? Take the Dosha quiz here.
BONUS: Yoga and meditation videos for better sleep
