Travelling is an activity that increases the Vata Dosha. How? Being in the air or on the road for a long time, in a different location or frequently changing locations, other types of food… Can all have quite an impact on you, on physical, mental and emotional level. As well when you go travelling or after you return home. Last month I was in Costa Rica. In the first week I really had to adapt to the climate and time zone. When I got back home in The Netherlands, I had to adapt to the time zone again. Quite exhausting though! It inspired me to think about this in an Ayurvedic way. In this article I will describe a few tips to keep the balance that could be useful before, during and after travelling. 

Vata Dosha

Vata is dominated by the elements Space and Air. Activities that are dominated by Space and Air can increase Vata, which can result in an imbalance of Vata Dosha. That can result in physical and mental discomfort like lack of sleep, tiredness, digestive issues, headache and/or stress (because a few days before you’re leaving you find out that you need tot arrange a ton of stuff). So we have to keep that Vata in balance! 

Digestive health

Your diet will probably be different that at home, which can lead to digestive issues like constipation, diarrhoea, bloating or pain. Keep your digestive system in good condition by adding fibre to your food, like psyllium husk or chia seeds. A teaspoon can already make a difference. If you experience constipation, also add a teaspoon of Ghee to your meals. 

Add some oil

Frequent changing between dry airconditioned rooms and the hot and/or huid weather outside can cause congestion, headache or sore throat. Your skin might feel dry or rough. A few drops of sesame oil in the nose and ear cavities will nourish from the inside out and can prevent dryness. It can also help against headache. A regular self massage with sesame oil will make your skin soft and your mind relaxed. 🙂 

Warm milk for good sleep

Do you experience jetlag or difficulty sleeping? Cook up cup of fresh organic (dairy or plant based) milk and add a bit of poppy seed, cardamom and/or nutmeg and a heaping spoon of Ghee. Make it a bit sweeter by adding agave syrup or maple syrup. Poppy seeds and nutmeg can make you feel sleepy. Drink about an hour before going to bed. 

Safe travels!

Photo credit: Chelsea shapouri @ Unsplash

Ayurveda is a combination of two words from Sanskrit, "Ayur" meaning life, and "Veda" meaning knowledge. Ayurveda can be translated as 'the knowledge, or science, of life.' This knowledge serves two purposes: maintaining health and preventing and/or curing illness.

An Ayurvedic lifestyle contributes to creating more self-awareness. By living a lifestyle that aligns with your needs, you'll notice physical, emotional and mental improvements. You can feel more vital, resilient, and can experience increased energy and self-confidence. See it as a journey to self-discovery!

Adopting an Ayurvedic lifestyle can strengthen your immune system, leading to a gradual disappearance of symptoms and reduced susceptibility to illness. The Ayurvedic principles are applicable to everyone in every stage of life.

What is Health?

Ayurveda views the body, mind, soul, and senses as a holistic entity. Health is considered when all four are in balance, and this balance can be maintained through our diet, lifestyle, and mindset.

Although Ayurveda has a strong focus on the physical body, its effects extend to other areas. Remember, they are all connected. A healthy body and mind enable our senses to perceive accurately, influencing the interpretations we form.

How to start: The Ayurvedic consultation

During a consultation, we discuss your current lifestyle, dietary patterns, and any concerns you may have, examining their potential impact on your constitution. Based on this information, personalized advice is provided for your daily lifestyle, nutrition, exercises, and Ayurvedic herbs. Learn more about the consultation on this page.

If you're curious about adopting an Ayurvedic lifestyle and diet and want to learn more, feel free to contact me by sending a message to info@sophiareuser.com or DM me on Instagram: @sophiareuser.

Do you enjoy a meal that contains fats or oils? Or do you prefer to eat everything lean and "light"?

In my opinion, fats and oils in food have an undeserved bad reputation. Fats are essential for the functioning of our organs. Like a chain that needs lubrication.

Saturated fats in animal products are said to increase the risk of cardiovascular diseases, cancer, diabetes, and high blood pressure [1]. In recent decades, this may have led to the popularity of "lean" and "light" products, such as low-fat butter substitutes and margarine. These products are usually plant-based and rich in unsaturated fats. The total fat percentage of these products (around 30-40%), is sometimes half of that of full fat butter (which contains 80% fat) [2].

Fat as Medicine

What? Yes! According to Ayurveda, food affects physical, mental, and emotional health. Food is considered a medicine.

Food choices are determined by the qualities of the product, environmental factors such as the season and location, and the digestive capacity of the person consuming the food.

Ayurvedic medicine considers fat as an important part of the daily diet. Fat has characteristics that are smooth, flexible, solid or liquid at certain temperatures, soft, and heavy. Without fat, we would dry out and continuously experience pain due to a lack of flexibility and lubrication in our tissues. Also, our brain consists of fatty tissue. It needs fat for proper nourishment.

The Digestive System as the Base for Health

In Ayurveda, a balanced digestion is considered the base for health. This can be compared to a well-functioning immune system. If digestion becomes out of balance, the immune system can weaken. And this can lead to digestive issues and/or disease. Regular consumption of fat can contribute to a healthy and balanced digestive system.

Ghee: The Purest Form of Fat

One of the most important types of fat in Ayurveda is ghee, a form of clarified butter. Ayurveda sees Ghee as the most pure form of fat. The preparation of ghee involves boiling unsalted butter, allowing the milk solids, also known as the "impure parts," to separate from the fat and allowing the moisture to evaporate. What remains is ghee, the butterfat, which is lactose-free due to the preparation process [3]. Scroll to the bottom of this article for the instructions on how to make your own ghee.

Benefits of Ghee

Approximately 60% of ghee is saturated fat. One of the saturated fats in ghee is butyric acid, also known as butyric acid, a fatty acid naturally found in the large intestine. Butyric acid has positive effects on health. Below are some of them, with more benefits listed on another blog on my website [5]:

• Ghee has anti-inflammatory properties.
• Butyric acid can cross the blood-brain barrier, allowing it to activate the vagus nerve and hypothalamus. This has an indirect effect on appetite and eating behaviour.
• Ghee may help prevent type 2 diabetes and insulin resistance.
• Ghee may help reduce or slow down weight gain, thereby reducing or preventing the risk of obesity.
• Ghee strengthens and improves intestinal epithelial cells, which have a barrier function and need to maintain proper permeability. This can provide better protection against pathogens, possibly contributing to the prevention of colon cancer.

Ghee vs. Plant-based Fats

The Dutch Nutrition Center unfortunately advises against using ghee in the diet due to its high percentage of saturated fats. It recommends (plant-based, low-fat) margarine, and liquid cooking fats. See also this image from the Nutrition Center (in Dutch).

From an Ayurvedic perspective, these types of low-fat and/or plant based margarines are complex products because they are a combination of fat, water, and additives. This makes them harder to digest, potentially unbalancing digestion and weakening the immune system.

Ghee, on the other hand, is a pure product and is well-absorbed by the body. Moreover, ghee consumption increases HDL cholesterol, the "good" cholesterol, and reportedly has no effect on other fat chains [1].

Saturated Fats: Compounds That May Aid in the Absorption of Nutrients from Other Foods

Recent research on the impact of saturated and unsaturated fats on health indicates insufficient evidence that saturated fats are harmful to health. An interesting finding was that saturated fats contain compounds that may aid in the absorption of nutrients from other foods [1].

How to Use Ghee

There are several ways to integrate ghee into your daily diet. Here are a few:

• On an empty stomach: In the morning, take a tablespoon of melted ghee before drinking water. Wait at least half an hour before drinking warm water or eating. Taking ghee on an empty stomach in the morning can be effective for constipation.
• For cooking: Ghee has a high smoke point: 250 degrees Celsius / 482 degrees Fahrenheit. When you cook, bake and fry with ghee, it is less likely that the food will stick to the pan or develop black residue.
• A teaspoon in every warm meal for extra flavour and smoother digestion.

How to make Ghee

Ingredients

For about 600-700 gram of Ghee:
1 KG of full fat, preferably organic, natural cow butter that doesn’t contain any kind of conservatives (no salted butter!) at room temperature

Cooking utensils

• 2 x Cooking pan, one to boil the butter and another one to strain the ghee.
• Big metal spoon
• Metal sieve or clean cheese cloth
• Glass pots or other non-plastic containers to store the Ghee

Preparation

1. Make sure all utensils are super clean and dry. For example, I clean everything with boiling water and then drying it with kitchen towels.
2. Put the butter in the pan at medium heat until the butter starts to boil. Don’t stir.

3.  Lower the heat and let it boil for several minutes. You will see that white foam   starts to build up on the surface.

4.  Listen carefully, at a certain point, after around 10 minutes, the boiling will   lessen and it starts to get quiet. This is the point that the Ghee is ready.

5.  With a spoon, you can take some of the white foam from the surface of the   ghee.

6.  Carefully strain the ghee using the metal sieve or cheese cloth into the other   pan.

7.  Let it cool and then pour into a glass pot or other non-plastic container.

8. Your ghee is ready!

Everyone is Unique

Ayurveda views each individual as unique. Each person has a different digestive capacity, so the same experience can have different effects on each individual. Thus, the same food may have a different impact on each person. To find a diet that truly meets your current needs, I would like to invite you for a (online) consultation. I can give you advice that can help balance your digestion, strengthen your immune system, support recovery after illness, and reduce complaints.

Feel free to contact me via info@sophiareuser.com. Follow me on Instagram @sophiareuser.

References

1. https://www.gezondheidsplein.nl/dossiers/vetten-en-olien-verzadigd-vet-onverzadigde-vetten-en-transvetten/margarine-halvarine-boter-of-roomboter/item120646
2. https://www.ahealthylife.nl/de-voedingswaarde-van-ghee/
3. https://insight.microba.com/blog/your-gut-bacterias-superpower-butyrate/
4. McNabney, SM & Henagan, TM (2017). Short Chain Fatty Acids in the Colon and Peripheral Tissues: A Focus on Butyrate, Colon Cancer, Obesity and Insulin Resistance. Nutrients 2017-9, 1348.
5. Mohammadifard, N, Nazem, M, Naderi, GA,  Saghafian F, Sajjadi, F, Maghroon, M, Bahonar, A, Alikhasi, H, Nouri, F (2010). Effect of Hydrogenated, Liquid and Ghee Oils on Serum Lipids Profile. ARYA Atherosclerosis Journal. 2010 Spring; 6(1): 16–22.

🔥 Food can get properly digested. Remind that everything is food! Thoughts, experiences, emotions, sensory perception, and of course the food and drink you take in;

🔥 Waste products are properly eliminated from the body through sweat, urine and stool.

The importance of our digestive capacity

The food that is healthy for you is the food that you can digest. That can vary through time, due to age, location, lifestyle, season, time of the day, quality of the food, quantity of the food, method of preparation and how you take the food.

In modern culture, we tend to analyse our food: counting calories, fats, sugars, proteins and other characteristics. But we don’t look at our digestive capacity. Food will not be nourishing you if you can’t digest it.

Creating awareness of your food habits

Becoming more aware of your lifestyle and food habits can help improve your digestion and therefore your overall health. For example:

• What kind of meals do you eat? Prepared, take away, or fresh? → Always favour fresh (preferably organic) ingredients above packed and processed foods.
• Where do you eat your food? At the table, in front of your computer or tv, in the car or while walking? → Make yourself available for your food. Sit at the table, in a calm or quiet clean space without distraction from screens or work.
• Do you eat the same meal all year long? → Your digestive system adapts to the changes of the seasons. In Winter, your digestive system is stronger than Summer and you might favour different types of foods during different seasons. Your body is super intelligent!
• Do you tend to eat too much, feeling tired or heavy afterwards, or not enough, feeling hungry (or h-angry)? → Making yourself available for your food can also help in becoming more aware of the quantity of food you take in and whether it is satisfying.

Photo: @_flauwer

Ayurveda considers Ghee as the most vital form of dairy and as a very important medicine. Ghee is very suitable for all kinds of food preparation and is beneficial for physical and mental health.

What is Ghee?

Ghee is pure butterfat made from unsalted butter. By cooking the butter, the butterfat and the part that contains the milk solids can be separated from each other. This results in clarified butter. When this clarified butter is cooked, the water content evaporates and what remains is the Ghee.

Ghee is very suitable to cook, bake, and stir-fry any kind of dish. Ghee has a high melting point, so there’s a small chance the food burns. It is also delicious as a replacement for butter on bread or toast.

Reasons to use Ghee

• Digestive health. Ghee can contribute in a healthy digestive system, because it promotes absorption of nutrients in the body, and can help against constipation.
• Mental health. Ghee can nourish the brain tissue. Ayurvedic texts say that Ghee is beneficial for intelligence and memory, and that it improves trust. Feeling stressed? Take Ghee!
• Nourishment from within. Ghee is also associated with the element ‘love’ in the body. Ghee is very often used for various Ayurvedic therapies to nourish the tissues, both internally as wel as externally. Taking Ghee for a certain period will make the skin feel smooth and soft.
• As a medicine. Ghee can penetrate deep into the tissues, and it can get through the blood-brain barrier, making it a very suitable ‘vehicle’ for taking medicines like medicinal herbs, especially the ones that have a nourishing effect on the nervous system.  

Ghee is for everyone

Ghee is very suitable for everyone and can help in many kinds of issues. Especially those who have issues with dryness like dry skin or hair, stiffness in the muscles and joints, or those who feel a lot of heat in the body.

Ghee is nourishing on both mental and physical levels and has a stabilising and grounding effect without making you feel heavy or dull. Ghee is also beneficial for the digestive system, lubricating the digestive tract.

My experience with Ghee

Ghee plays an important part in my daily life. I cook everything with Ghee and add it to every meal, because it gives a good taste to my food. It is has become of my favourite Ayurvedic products.

I have been taking a spoon of Ghee in the morning on an empty stomach for more than a year, and I have experienced that it has improved my digestion, and made my skin and hair more shiny, strong and nourished. It has also made my joints more flexible and less cracking and popping. And, most important, on a mental level I experience more calmness and less stress and chaos.

References

• V. Lad (2002). Textbook of Ayurveda Volume 1. The Ayurvedic Press, Albuquerque
• V. Lad (2012). Textbook of Ayurveda Volume 3. The Ayurvedic Press, Albuquerque
• M. Tiwari (1995). Secrets of Ayurveda Healing. Motilala Banarsidass Publishers Private Ltd, Delhi, India

Ayurveda sees every type of food that we take as a medicine. Our kitchen can serve as a pharmacy!

Maintaining a balanced digestion together with the right diet contributes to your health, because the tissues get the appropriate nourishing. And this will help in preventing and curing disease.

Golden milk is becoming more and more popular as it contains a combination of spices that can aid in your health by improving digestion, strengthening the immune system and burning toxins. Warm milk, especially full fat cow milk, has a nourishing, grounding and relaxing effect. If you're lactose intolerant or don't prefer cow milk, I recommend almond milk or oat milk.

A few examples of kitchen spices that can aid in digestion and help reduce the chance of flu, colds, and coughs:

• Cardamom: One of my favourite herbs. Cardamon has many good qualities and is also known as the 'queen of spices'. Take in case of flu, cough, sore throat. Also, cardamom improves digestion, and improves the nervous system. Very good also in cases of stress and burn-out symptoms as this herb is really a mind-booster!
• (Ceylon) Cinnamon: very good in case of flu, fever, cough and cold. Improves digestion and circulation. You might even start to sweat a little bit when taking this herb.
• Black pepper: improves digestion and helps to burn toxins. Good for circulation, for example cold hands and feet.
• (Fresh) ginger: very good for circulation, nausea, and good against congestion, cough and throat pains. Helps to improve the digestive fire.
• Turmeric: very good against inflammation and allergies, and also cough and throat pain. Turmeric purifies the blood. If you are pregnant, use small amounts much turmeric in your diet.

Combine these spices together for your own golden milk spice mix, which you can use to make a delicious golden milk or add to your oatmeal breakfast.

Ingredients

• 2,5 tsp turmeric powder
• 1 tsp ginger powder
• 1 tsp cardamom powder
• 1 tsp cinnamon powder
• Few pinches of black pepper powder

Add the spice powders together in a glass jar with a lid and shake well. That’s it! Now it’s time to make your golden milk.

Golden milk recipe

Ingredients

• 1 cup or 250 ml of your favourite (plant-based) milk.
• 1 tsp golden milk spice mix
• 1/2 tsp Ghee
• Maple- or agave sirup to sweeten (optional)
• Pinch of cinnamon powder (optional)

Preparation + cooking time: 10 minutes

How to make it

1. Add the milk and spices in a small sauce pan and stir until it starts to boil.
2. Pour in a mug and add the Ghee to balance out the drying effect of the turmeric.
3. Sweeten to taste with maple- or agave syrup and sprinkle a bit of cinnamon on the top.

Enjoy! 🙂

References

Dr. A. Mehta (2011). Ayurvedische Voedingsleer in de Praktijk. Panta Rhei, Katwijk, Nederland.

Frawley, D. & Dr. Vasant Lad(2001). The Yoga of Herbs. 2nd Revised & Enlarged Edition. Lotus Press, Twin Lakes WI, USA.

Life of a traveler: long travel hours, jet lag, uncomfortable beds, air-conditioning, a lack of rhythm and different food…

Traveling is awesome - it’s one of the things I love to do most - but it can also create discomfort like digestive problems and congestion, and mental imbalances such as restlessness, lack of grounding and even stress.

How to maintain your health while traveling or living abroad, from an Ayurvedic perspective? These 3 ways can help you and are easy to pack.

1. Balance your digestive system - the key to health

In Ayurveda, a balanced digestive system is at the base for maintaining overall health. We need to be able to digest our food properly to be able to nourish the tissues and eliminate waste. A few simple ways to balance the digestive system are:

- Fiber. Add fiber to your diet by adding a table spoon of linseed, chia seed or psyllium husk to your meal. The fiber stimulates the intestinal movement. Pack a little ziplock bag with seeds so you always have it available.

• Watch your food combinations. Check this table of food combinations to avoid, because these can disturb your digestive system and cause discomfort.
• Ghee. Adding a teaspoon of Ghee to your meal can help when you experience constipation or difficulty going to the toilet. Ghee isn’t always available, so it might be an idea to pack a little pot of Ghee in your bag.

2. Oil for your skin and …respiratory system!

Oil is one of the best remedies against a feeling of dryness, for your skin but also for your respiratory system. Sesame oil is the preferred oil in Ayurveda because it is easily absorbed by the skin, and nourishes and relaxes the tissues. It’s always a good idea to pack a little bottle of organic cold pressed sesame oil. Two ways how I like to use it:

• Internal. A few drops of sesame oil in your nose cavities every evening before going to sleep can help against a dry feeling, and relieves headache.
• External. A regular self-massage with sesame oil (or coconut oil, whichever you have available) will make your skin soft and supple and gives an overall feeling of relaxation. Leave the oil on your skin for several minutes and rinse off with a warm shower.

3. Find your natural rhythm

Having a daily rhythm gives you structure, which can make you feel more grounded and stable. By simply going to bed, waking up and eating on the same times you can achieve this. This can also help to regulate your digestion.

Safe and healthy travels!

Preparation time: 15 min. (+1 night of soaking). Cook time: 45-60 min.

Kicheri is a soup of mung beans and basmati rice, cooked with spices, Ghee and water. Kicheri is nourishing, easy to digest, and helps the body to get rid of toxins. Because of the detox effect of this dish, it is often recommended for those who are undergoing Ayurvedic treatments or who are recovering from illness. Eating Kicheri can contribute in a more effective treatment, and helps the body to recover.

Eating Kicheri can contribute to a healtier digestive system. Kicheri has nourishing characteristics, which can add to one’s overall health.

Kicheri can be eaten every moment of the day. See also my blog about the Spring detox. Below I have added the recipe that I often use to make Kicheri.

Ingredients for 4 big portions or 6 smaller portions

1 part (125 ml or 1/2 cup) yellow split mung dal
1 part (125 ml or 1/2 cup) basmati rice
2 cm fresh ginger root, chopped
1 teasp cumin seeds
1 teasp coriander seeds
1 teasp fennel seeds
1 teasp turmeric powder
1/2 teasp Himalaya salt
7 black pepper balls
2 big tbsp Ghee + some extra to garnish
6-8 cups of water
Fresh coriander leafs to garnish
Fresh lime to garnish

You can variate with the amount of rice and mung dal. More rice makes the soup a bit heavier, more mung dal makes the soup lighter. Also, the amount of spices used in this recipe is an indication. If you like less or more spices, you can do that! Most important is, that you feel good when eating this dish and that is tastes good.

Did you make too much? No problem, you can save the left-over in the freezer.

Method

Soak mung dal and rice at night in plenty of water, and rince the next morning.

Heat Ghee in a deep, big pan and add cumin-, coriander- and fennel seeds until they begin to pop. Lower the heat, and add rest of the spices until fragrant. Add the mung dal and rice and stir so that everything gets coated in Ghee and spices. Add 6 cups or 1 liter of water and turn up the heat until it starts to boil. The lower the heat again and let simmer, about 45-60 minutes. Stir occasionally. If needed, add extra water.

Tip1: Garnish with a teaspoon of Ghee, fresh coriander leafs and a bit of fresh lime juice.

Tip2: Dry roast the cumin seeds before cooking.

How about some self love?

A beautiful example of self care and self love is an Ayurvedic self massage with oil, called Abhyanga. In this article you will read about the benefits of this massage and how to do the self massage.  

Why do a self massage?

Anointing the body is an important part of the Ayurvedic detox, the Pancha Karma, which stands for ‘five actions’ in Sanskrit. An oil massage can also boost the digestive system, stimulating the elimination of toxins.

Also, if you have dry, rough skin, cracking and popping joints, (muscle) pain, if you are cold easily, are having sleeping problems or feel restless, then massaging yourself regularly can give some grounding and relief.

It is a great moment to really take time for yourself. In Ayurveda, oil is associated with ‘love’. Massaging the body with oil is a lovingly moment. Massaging your self with warm oil makes you really connect with your body. And that can help you ground better.

How to do a self massage?

1. Use cold pressed organic sesame oil, which you can buy at your local organic store. Sesame oil has warming qualities and is easily absorbed through the skin. Other types of oil that you can use are sweet almond oil, cold pressed sunflower oil or coconut oil. Cold pressed sunflower oil and coconut oil are suitable in Summer or in hot regions. Or you can mix them together to create your own oil. Experiment and create your own unique experience.
2. Make sure the room where you are doing the self massage is warm and not airy. Use an old towel to lay on the floor, in case you spill some oil.
3. Warm the oil and test whether it’s not too hot.
4. Start massaging your feet, legs and work upwards to your hips.
5. Make long strokes over the entire leg and circular movements over the knees and ankles.
6. Use both hands to make circular movements over the pelvic area, the belly and lower back.
7. Massage the area around the breast, sides of the rib cage, arm pit and entire inner arm. Make a long stroke from the top of your hip, up to the arm pit, the inner arm, down to the inside of the hand and fingers. Do this on both sides.
8. Massage the outside of the hand, arm, up to the shoulders, neck and shoulder blades. Use your left hand to do the right side, and your right hand to do your left side.
9. Continue to massage the face and scalp.
10. Wait 5-15 minutes until the oil has been absorbed by the skin. You can also massage yourself in the evening before going to bed and sleep with the oil. This can give stains on your bedding though.
11. Take a warm shower or bath to wash off the remaining oil.

You can do the self massage a few times a week or every day.

A lot is written about what you can and can’t eat when you’re pregnant, which might make you insecure about what you should eat (and what to avoid).

Ayurveda sees food as medicine and describes how diet can contribute to fertility, the development of the pregnancy, postnatal recovery of the body, and the promotion of good lactation.

In this article, I’ll elaborate on the Ayurvedic approach on diet during pregnancy, and will provide an overview of foods that might be beneficial during this special time.

Properties of food during pregnancy

For the pregnant woman, food has three roles: nourishment of the body, promoting the development of the foetus and contributing to good lactation.

During the pregnancy, Kapha Dosha will increase. The Kapha Dosha is dominated by the elements Earth and Water and its qualities are soft, sweet, cold, heavy, and stable. These are favourable qualities for a healthy and balanced pregnancy, as they promote growth and development (of the baby and the mother). In the following paragraphs, I will describe these qualities in further detail and will provide some examples on how this relates to food.

Soft

These are mainly fatty and oily substances. The internal and external application of oil is called “Snehana” in Sanskrit, which can be translated as “love”. The use of oily or fatty substances in Ayurveda, in both food and lifestyle, for example in a massage, is a form of love therapy. One of the best fats, according to Ayurveda, is Ghee. Ghee has many health benefits, and is also recommended when you’re not pregnant. Read more about the benefits of Ghee in this article.

Furthermore, both cold pressed organic sesame oil and almond oil are recommended. Other soft food products are avocado and all sorts of nuts and seeds, especially almonds and sesame seeds. Nut butters are good but in moderation.

Cooking or baking your food also make it soft. Raw food is generally rough and hard and will increase the Vata Dosha.

Sweet

Sweet (food) is grounding. We crave sweet food to calm and comfort ourselves. Seems familiar? Most food products are sweet, even though they don’t always taste sweet.

According to Ayurveda, sweet foods are grains, in particular rice and oats, dairy, very fresh (white) cheeses, cooked food, fresh and ripe fruits. Cooking or baking your fruit in a teaspoon of Ghee with a pinch of cinnamon, cardamom, and ginger powder will make the fruit soft and sweet. This goes very well with apples, pears, banana, and plums.

Cool and comfortable

Eat your food while feeling comfortable and relaxed. Take food in moderation, especially avoid too hot, too cold, like ice cream, spicy food, and drinks. Use cooling spices in your food like cardamom, mint, fennel, and anise. Moderation is key!

Delicate

Eat food that has been produced and prepared with care, preferably organic. Chemicals used in pesticides can affect your hormonal balance. Eat fresh food and avoid canned of packed food that has been processed.

Food combinations

All foods can be your medicine, but it’s important to pay attention on how you combine your food to really enjoy the beneficial values of it. See my article on food combinations to avoid. Incompatible food combinations can disturb your digestive system and therefore your health.

Shatavari

The Ayurvedic herb Shatavari is also known as the “woman’s herb” and has many benefits for the female reproductive system. Shatavari can contribute to the development of the pregnancy and lactation, has a calming effect, and is a powerful antioxidant.  Shatavari is an adaptogenic herb, which means that it adapts to your metabolism.

The best way to take Shatavari is with fresh cow milk and Ghee. Milk and Ghee promote the effectivity of the herb. You can make your Shatavari drink by heating 1 tablespoon of Ghee in a small sauce pan and mixing this with 1 teaspoon of Shatavari and 1 teaspoon of cardamom powder until you get a paste (be careful to not burn the powder). Add one cup of fresh, organic, full fat cow milk and bring to a boil. Add maple or agave syrup to taste. Take this on a daily basis starting from the fourth month of the pregnancy. According to Ayurveda, this drink will promote the development of the foetus.

Cravings

Always give in to your cravings, because they could be the babies cravings! It could be a craving for something you normally don’t eat or drink. Remember that also in the case of cravings, moderation is key.

What to avoid when pregnant

There are also food that are best avoided when you’re pregnant (but also when you’re not pregnant). You might know them already.

• Heavy food like (red) meat, fast food, leftovers, pre-cooked meals, old cheeses, foods containing palm oil. These foods are heavy to digest and thus might affect your immune system.
• Sharp and spicy food. Food that contains spices like red or black peppers and mustard seed.
• Irritating foods like caffeine nicotine and alcohol.

Finally: an overview of food that you CAN eat when you’re pregnant

The food products that are listed in the table below are recommended during your pregnancy as they contain the qualities that are discussed earlier in this article. I probably didn’t list every product that you can eat, and as we are all unique and every pregnancy is unique, you might find that you favour some products more than others.

Improve your fertility through Ayurveda

Do you have the wish for having a baby? Ayurveda recommends to prepare the body for fertility and pregnancy by doing an Ayurvedic detox. This applies for both partners. Through cleansing, detoxing, strengthening and nourishing the body, it will be brought in optimal state of health, which can contribute in fertility.

Do you have any questions regarding this article or about Ayurveda in general? Contact me via info@sophiareuser.com or send me a DM via Instgram: @sophiareuser

Photo: @lotjesalie

According to Ayurveda, our digestive fire, or Agni, is at the base of our health. Agni means ‘fire’ in Sanskrit, and is like a flame that is burning inside each of us, digesting everything we take in: food, thoughts, experiences, and impulses from our environment.

The ability to transform

Agni can transform. And that is what happens during digestion. Everything we take in is 'transformed', or metabolised by Agni into nutrients for our tissues.

If we take the right food, in the right amount and at the right time, then it contributes to our health and can prevent disease. And then our immune system will be optimal. Because according to Ayurveda, an Agni that is out of balance can be the cause of disease.

The cause of digestive issues and disease

When Agni gets out of balance, it can give problems in the digestive tract that can be experience like stomach ache, constipation, diarrhoea, acid reflux, and/or bloated feeling.

The digestive power can become less, and digestive waste products can stay behind in the digestive tract, creating blockages, and/or body tissues not getting enough nourishment, making them weak and prone to disease.

How to maintain a balanced digestive fire?

Here are a few tips:

• Eat at the same time every day;
• Make lunch your main meal. Then your digestive fire is at its most powerful state of the day;
• Eat your food warm, cooked, and fresh. Avoid prepared meals and fast food as much as you can;
• Drink warm water or herbal teas in between meals and avoid drinking (ice)cold water, also in Summer;
• Make the right combinations when choosing your meal. Read more about food combinations to avoid;
• Use Ghee for cooking and baking. Read more about why Ghee is so good for you;
• Use spices that stimulate Agni, like ginger, black pepper, cumin, mustardseed, and Himalaya salt.

The breath is our life energy. All our cells and tissues need oxygen to function properly.

Regular breathing practice, called ‘Pranayama’ in Sanskrit, can contribute in strengthening the respiratory system, so that the body can take in and divide this life energy better through our system.

One of my favorite breathing practices is called the Kapala Bhati breath. ‘Kapala’ means ‘skull’ in Sanskrit, and ‘bhati’ can be translated as ‘cleansing clearing or enlightening’. And that is what this practice does for me. It gives an energy boost, and at the same time it clears my head, which leaves me with a feeling of calm and spaciousness.

This practice can be done at any time of the day. Especially when you feel anxious, tense, if your head feels like it’s spinning around with thoughts, but also if you’re feeling a bit down cost it’s gonna be a really good thing to do. However, don’t practice Kapala Bhati when you’re pregnant.

Some (of the many) beneficial effects of this breathing practice can be that it:

• Strengthens the respiratory system and nervous system
• Strengthens the digestive system
• Improves circulation
• Removes toxins from the body
• Improves skin
• Oxygenates entire body
• Improves immune system

How to do Kapala Bhati

1. Sit in a comfortable posture. This can be in a chair or on the ground. As long as you can hold your spine straight and your chest and belly have enough space.
2. Place your hands with the palms facing the sky on your knees or thighs. You can place your fingers in Gyan mudra: the tops of the thumbs and index finger touching each other and the remaing fingers straight (without force). Take a moment to ground and maybe set an intention.
3. Close your mouth and and place one hand on your belly. Pull the belly in firmly and quickly, so that the air escapes your body via the nasal passage. Repeat this 30 times in a row.
4. After 30 times, let go and take a few relaxed breaths.
5. When you’re ready, do the next round of 30 breaths. Repeat once more.
6. Do three series of 30 Kapala Bhati breaths in the morning, after scraping your tongue and cleaning your nasal cavities with the neti pot if you have one, to wake up your digestive system.
7. If you’re starting to feel lightheaded, or seeing colors, or feel sensations in your body after his practice, that’s OK. Enjoy the experience! Stay in your seated position for a few minutes before you move on to the rest of your day.

Do you have any questions? Send me a message via info@sophiareuser.com and check out and follow my Instagram @sophiareuser for more inspiration.

Photo credit: @_flauwer

After a cold winter period, the first sun rays and rise of temperature really give that Spring feeling. Open those doors, let the fresh air in, and let’s go out and about!

According to Ayurveda, Spring, like Winter, is the season of the Kapha Dosha. The Kapha Dosha is dominated by the elements of water and earth. During the Winter, the earth element was dominating. In Spring the water element will be more present.

The rise of temperature makes the solid Kapha, which has built up during Winter, ‘melt’ which you can experience as mucus in your respiratory system. Examples of symptoms that you might experience are a cold, a runny nose, congestion and/or hay fever.

Three ways to take care of your respiratory system derived from Ayurveda that you can integrate in your (daily) life:

• Tongue scraping. Clean your tongue with a tongue scraper, every morning directly after rising from your bed and before drinking or eating anything. This will eliminate built up waste and toxins that stick on the surface of the tongue and will wake up your digestive system.
• Clean your nasal cavity with a Neti Pot and lukewarm water with a teaspoon of Himalaya salt. This will eliminate mucus and clean the nose cavity from dust, which can aid to prevent the accumulation of bacteria and viruses.
• Breath practice can help strengthen your respiratory system. The Kaphal Bhati breath cleanses and strengthens and wakes up the digestive fire. During this breath practice, you exhale forcefully through the nose by pulling in your abdominals. The inhale will follow automatically by relaxing the belly. Do three rounds of 20 breaths. After using the Neti pot, this breath practice will help to get rid of the water or mucus from the nasal cavity. Do not do this practice after eating of drinking, or before going to bed.

I hope this will help you in your daily lifestyle. Experience what will happen when you add these self care practices in your daily lifestyle. Please let me know if you have any questions.

Do you like a more personal advice for you daily lifestyle and/or diet? Let’s plan a personal consultation! We will do an (online) interview and I will create a personal plan for you with Ayurvedic guidance on lifestyle, food, yoga and pranayama to help balance your health and live according to your constitution. Send me a message via info@sophiareuser.com and check and follow my Instagram for more inspiration on natural health: @sophiareuser

Dates are very good for Vata and Pitta Doshas, especially during the cold fall and winter months. Kapha types: eat a very small amount, not too often, and don’t use Shatavari.

Shatavari is also called the “woman’s herb” in Ayurveda because it supports in hormonal balance, menstrual difficulties, it supports a healthy pregnancy, and helps during menopause and post menopause.

This recipe is glutenfree and vegetarian. You can make it vegan; swap the Ghee for coconut oil.

Ingredients for 2 date balls

• 3 Medjoul dates, pitted and skinned
• 1 tablespoon sesame seeds
• 1 tablespoon grated coconut
• 1 teaspoon ghee (or coconut oil)
• 1/2 teaspoon cardamom powder
• 1 teaspoon cinnamon powder
• 1/4 teaspoon ginger powder
• 1/2 teaspoon shatavari (optional)

Utencils

• Small saucepan
• Food processor or a fork

Preparation

Soak the dates 10 minutes in boiled water and drain. Remove the skin and pit.

While waiting for the dates to soak, dry roast the sesame seeds and coconut in a pan until the coconut turns a bit golden and starts to smell. Put this in a small bowl or plate.

In the same pan, heat the Ghee and add the spices and wait a few seconds until you can smell them (be careful not to burn them!). Then add the dates and mix everything together on a very low flame. Put the date mix in the food processor and add half of the sesame seeds and coconut. Process until smooth. Or, use the fork to create a sort of paste from the date mix.

With your hands, make two balls. Roll them in the rest of the sesame seeds and coconut to cover them. Enjoy!

Tip: add some chopped raw almonds and/or walnuts if you want a more chunky, filling date ball.

During menopause, a big transition is made in the women’s body: the menstruation will stop. The word “menopause” comes from the ancient Greek language: men meaning month, and pause meaning that something will stop. 

You can experience various physical, mental and emotional symptoms of imbalance. Some examples are hot flashes, disturbed sleep, feeling frustrated, skin problems, hair loss, lack of libido and/or digestive issues. Each woman can experience differents symptoms, and at a different age. 

Ayurveda sees menopause as part of the ageing process of a woman. An Ayurveda lifestyle and diet can contribute to creating more balance and harmony in your life during this period of transformation. I will share some of them with you below. 

Lifestyle

Do a self massage at least two or three times a week with cold pressed organic sesame oil. Add a few drops of lavender essential oil to help calm the mind.

Go to sleep, get out of bed every day at the same time. Sleep before 10 PM, get up between 6-7 AM. 

Yin Yoga and/or Yoga Nidra in the evening can help to relax and calm down the mind to fall asleep more easily. 

Spend time in nature, especially close to the water. The sea, a river or a lake. Water calms and balances. 

Diet

CCF tea
Take equal quantities of cumin seed, coriander seed and fennel seed and put them in a jar. Take one teaspoon in a tea bag or metal tea ball and put in a cup of boiled water. The combination of these spices supports digestion and has a detox effect on the tissues. 

Warm spiced milk
If you have difficulties falling asleep or disturbed sleep, a cup of boiled organic (full-fat cow or almond) milk with a pinch nutmeg and half a teaspoon cardamom in the evening can help to calm down and get ready for bed. Sweeten with agave- or maple syrup and add a teaspoon of Ghee.

Golden milk with Ghee
Heat one teaspoon of Ghee in a small saucepan and add half a teaspoon of turmeric, half a teaspoon of cinnamon, 3 slices of fresh ginger, a pinch of black pepper and a pinch of cardamom. Be careful to not burn the spices! Then add one cup of organic (almond or full-fat cow) milk and stir until it cooks. Sweeten with agave- or maple syrup. 

Ghee
Use Ghee for cooking and baking. And add a teaspoon of Ghee in every warm meal. 

Kicheri
This is one the most important dishes in Ayurveda as it nourishes the tissues, aids the digestive system and balances the Doshas.

Food combinations 
When cooking, take care of the food combinations you are making as these can balance or harm your system. See my blog with an overview of food combinations to avoid. 

Recommended food products

• Protein rich foods like (mung) beans, lentils, seitan, almonds, eggs;
• Quinoa;
• Amaranth;
• Millet;
• Raw nuts and seeds like walnuts, sesame seeds, sunflower seeds and pumpkin seeds. Soak the nuts in water and roast seeds in a dry pan before eating, that makes them easier to digest;
• Green leafy veggies;
• Organic soy.

Kitchen spices

• Cardamom;
• Ginger;
• Ceylon Cinnamon;
• Coriander (seeds and fresh leafs);
• Mint;
• Chamomile;
• Turmeric;
• Fennel seeds.

Ayurvedic medicinal herbs*

Ashwaghanda

This powerful herb is also called a “Rasayana” in Sanskrit, or “rejuvenator”. It has many beneficial effects, as it strengthens the nervous system, has anti-inflammatory properties, improves circulation, improves immunity, improves hormonal balance, and has calming properties, just to name a few. 

Shatavari

The herb for every woman. This herb has adaptogenic properties, it adapts to your metabolism. It is a great herb to improve hormonal balance, has calming properties and improves digestion. 

*Always consult with your Ayurvedic therapist or -doctor before taking Ayurvedic medicinal herbs.