Coriander, Mint & Sunflower Seed Dip

Coriander, Mint & Sunflower Seed Dip

by | Jul 2, 2024 | Recipes

Coriander, Mint & Sunflower Seed Dip

This chutney (dip) brings a fresh, cool taste experience to any meal. It goes well with any grain or vegetable dish. It can be a wonderful cooling pasta sauce (instead of acidic tomatoes). This recipe is a medicine for anyone who has internal and external inflammation.

It is a very simple digestive aid to have handy in the fridge, and good with any meal, even with morning toasts. I love mine any time of the year. It’s a must to have during the Pitta summer season because of its cooling properties to the gut microbiome.

Prep time: 25 minutes

Makes about 2-3 cups and can be stored in the fridge for at least 2-3 weeks.

Main ingredients

  • 2 cups of mint leaves, roughly chopped (de-stemmed)
  • 2 cups of coriander (cilantro leaves) roughly chopped. The root ends of 1 inch can be thrown away or kept for soup stock.
  • 1 – 2 tbsp. raw sunflower seeds (Omit these seeds if you get congested quickly – Kapha imbalances)
  • 1 tbsp. cold pressed olive oil
  • 2-4 tbsp raw honey, maple syrup or another type of natural sweetener.
  • 1 – 2 tsp. black salt (Kala namak in Hindi)
  • 1 tsp. roasted cumin seeds
  • ½ tsp. black pepper (Pitta folks can omit this)
  • Juice of whole fresh lemon/lime juice
  • 1-2 green chillies (Pitta folks can omit this)
  • 1-2 cups of water to add for blending.

Begin with less water in blender and add as needed.

Method:

  • Heat a heavy base shallow pan (or tawa – Indian griddle) to medium-low heat and roast the cumin seeds (to lightly turn them to dark brown colour) and shut off heat. 
  • Grind them in the mortar to powder consistency
  • Add all the ingredients in a food processor or blender and blend. Taste and add more salt, sour or sweet taste based on your preferences.
  • You can store this in a jar for at least 3 weeks.
  • You can use it with meals or toast (as a tasty spread). Use it as pesto in pastas or pizzas.
  • It works well as a digestive aid.

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8am to 5pm

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Unlock the power of Summer Solstice meditation

Unlock the power of Summer Solstice meditation

by | Jun 1, 2024 | Ayurveda Basics, Yoga & Meditation

Unlock the power of Summer Solstice meditation

Building Resilience

The energy of the sun is universal – Practicing meditation to honour it, especially during the longest days of the year helps build resilience in our spirits. 

Have you noticed how quickly the warmth of the sun changes our natural environment and our moods? The leaves on plants and trees grow greener by the day, known as the science phenomenon of photosynthesis. The sun has the same effect on humans – only if we take advantage of this time.

How can we take advantage of this extra sunlight to help us? By making the time to meditate and storing this energy in our body, as we move into fall and winter. 

Sunlight Governs Our Body

It’s a proven science fact that sunlight governs our bodily functions, such as how we digest our food, our sleep, our blood pressure levels, body temperature and cellular rejuvenation. As the sunlight period increases during the summer solstice time, this also impacts our emotional, physical and spiritual being.  Ayurveda has understood how our body feels the effects of more sunlight. Furthermore, it has been the only natural healing system that has emphasized this for thousands of years – much before modern science confirmed it. 

In 2017, the Nobel Prize in Physiology or Medicine was awarded to Jeffrey C. Hall, Michael Rosbash and Michael W. Young for their discoveries of molecular mechanisms that control circadian rhythms. “They found that the diurnal rhythm of nature affects the functioning of cells in plant, animals, humans, and even some single-cell bacteria.” – Deepak Chopra (Foreword given to the book – Change your schedule, Change your Life – Author: Dr. Suhas Kshirsagar).

Meditation to Balance Pitta

The summer solstice officially is the beginning of Pitta season or known as the summer season in the Gregorian calendar. During this time, the energetic qualities of hot and sharp become more predominant in our environment. With these qualities becoming more strong, some folks (especially who have a strong Pitta dosha or have imbalanced Pitta dosha) will feel more mental frustration, impatience and irritability in the mind and the body.

Any type of meditation done regularly during this time will help balance those Pitta qualities and create an anchor in your life, so that you can feel a deep sense of tranquility, especially when you do this in the mornings. By meditating during this time, you harness the heating qualities and direct them in a way to create internal transformations within. (just as the sun creates transformation outside of us).

To help you navigate this season, I’m offering the 21 Days of Honouring the Summer Solstice, where we will meet as a community, virtually on Zoom and practice 3 weeks of daily postures and meditation focused on Surya (sun energy). You will also benefit from many tips for the Pitta season.  Who wants to join in? 

Unlock the Power of Summer Solstice Meditation

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8am to 5pm

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My retreat experience with Sophie Grégoire Trudeau

My retreat experience with Sophie Grégoire Trudeau

by | May 7, 2024 | Ayurveda Basics

My retreat experience with Sophie Grégoire Trudeau

The Start of My Healing Journey

Did you know that before I even imagined becoming a wellness coach, I began by attending a retreat for myself? This was the summer of 2009 – it seems so long time ago, but it was the start of my journey to dive deeper into my own self-development which was needed for my own sanity.

As a young child, I had attended Yoga, Meditation and Ayurveda retreats and pilgrimages with my parents in India, and then continued that tradition when we moved to Toronto. Retreats gave me an experience that was so profound, even as a teenager. Each time I attended one – I learnt at least one new idea (if not many!) and made friendships with like minded folks.

Retreats Bring You Closer

I loved attending retreats, so I decided to co-facilitate them too, to help others experience transformations, just like I did. Why are retreats so profound? Because transformations and shifts can happen in a short period of time when you are held and supported with like-minded souls.

The first time I co-facilitated a retreat was with another passionate Yoga teacher in 2016 – and since then, I have not looked back. Each time I facilitate it, I see the impact on the participants – how it brings them closer to who they are meant to be. 

It’s not just about leading retreats but also gifting myself with a retreat – A habit that I have not stopped, because each time I attend, I evolve.  I decided to treat myself in 2024 by signing up for “Closer Together – A Solar Eclipse retreat” in Kingston, Ontario which was going to be lead by Sophie Grégoire Trudeau and David Chow. I chose to attend this retreat because I have been following Sophie Grégoire Trudeau for a few years on Instagram (IG). I admire her passion to create awareness for mental health and overall well-being. In the past, she had presented some inspiring guests and speakers, during her IG posts, especially during Covid-19. 

An Auspicious Occasion

On April 8th, Philippe and I drove to Kingston, Ontario to attend a three day and two-night once-in-a-lifetime experience of a Solar Eclipse while doing some yoga, meditation and Kirtan chanting. A moment like this does not happen often. According to Vedic astrology this was a time of great importance because it was a Solar Eclipse and also the start of the luni-solar calendar, new beginnings and the nine days of the creative feminine energy. It was the most potent time in 2024 to set intentions on what we wanted to create in the year ahead. 

Believe it or not, we were greeted at the beautiful Retreat Chalet, by both, Sophie and David with warm hugs. At first, I was intimidated by the presence of Sophie, her beautiful aura and bubbly energy that she carries with her. I couldn’t believe that I was there – in her presence! This was also the first time that Sophie was leading a retreat like this. (talk about new beginnings!)

I had always admired her from far and now I was there with her and a small group of 30+ retreat participants. Before we even started the program of the retreat, all of us experienced the solar eclipse moment – the time when the loon on the lake thought it was night and started wailing. The music inside the chalet was humming with mantras and beautiful vibrations, just perfect for this auspicious time. 

There were so many highlights during this retreat, including a restful restorative yoga class lead by Sophie, which put me in total relaxation mode. My muscles were so thankful. The chanting of mantras with David touched many chords inside me, connecting me to my Indian Vedic roots. The food was so lovingly prepared by the wonderful cooks – all calming and Satvik for the gut. 

Perhaps, the most magical moment was when Sophie coached me to get inside the icy cold lake with her, Philippe, and her close friend. Well – guess what? I reluctantly agreed after Sophie gave me some tips on how to take a dip in the icy cold lake – without fearing the cold. Yup – she held on to my hands, asked me to look into her eyes and say some powerful affirmations. And wow!  I could not believe it – I surprised myself too. We did this ritual 3 times – sauna, cold water plunge and relax on the deck. The second and third plunge was much easier. I had just overcome a fear of the cold and thanks to Sophie, who personally coached me through this. I had even a deeper respect for her because I resonated with her authenticity, down-to-earth personality, fun attitude, and adventurous spirit!!

Syncronicities

The retreat was even more magnificent because I met four other inspiring women who lived in the Hudson, Quebec area (where we recently moved!) and they had travelled to attend this special retreat. It turned out that we were all neighbours living only 5 to 15 minutes away from each other. (What are the odds that we meet up in Kingston?) I made new friendships and have a wonderful new network! I had the chance to meet more interesting souls coming from various backgrounds – including a doctor, a fitness instructor, many experienced yoga teachers, business owners. The list goes on and on….

So, this is why I say that retreats can change your trajectory in life. 

Are you ready to join me in Mont-Tremblant this year? Check the pictures of this location – It’s set up on top of the mountains and surrounded by nature, streams, and gorgeous views. This year, we have own personal chef too!

Learn More About the Retreat

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Mon-Friday
8am to 5pm

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Green Tea Blend + CCF tea

Green Tea Blend + CCF tea

by | May 7, 2024 | Recipes, Seasonal Living

Green Tea Blend + CCF tea

Based on The Hot Belly Diet

This is a simple detox tea recipe for the spring Kapha season. 

This tea blends the medicinal seeds of Coriander, Cumin and Fennel (CCF) with Ginger and Green Tea to create a powerful blend to remove toxins, while keeping the body balanced through the season.

The recipe can be customized according to body-mind type as well. 

  • Kapha: Can use this recipe everyday.
  • Pitta: They can increase the amount of fennel seeds and use lime juice, instead of lemon in this recipe to soothe their digestive system (use 2 teaspoons instead of 1 teaspoon)
  • Vata: Can use all the other ingredients, and substitute to caffeine-free green tea version because of their delicate nervous system.

Some simple concepts to keep in mind:

  • Drink this tea warm only
  • Make a fresh batch every day (do not store for next day).
  • Use this tea until late afternoon if you are using a caffeinated Green tea version, and then switch to drinking plain warm water (with a bit of lime/lemon)

Ingredients

  • 1 quart water (almost one litre)
  • 1 teaspoon of whole fennel seeds
  • 1 teaspoon of whole coriander seeds
  • 1 teaspoon of whole cumin seeds
  • ½ teaspoon of grated ginger
  • One tea bag of green tea (caffeinated or non-caffeinated)
  • Squeeze drops of Lime/Lemon after tea is made

⭐ Method to make:

  • Boil the ginger, green-tea and the seeds in a pot, for at least 10 minutes (lid covered)
  • Strain into a thermos and squirt in some juice of lemon or lime after the tea is strained.
  • Opt for green tea with no-additives or preservatives.

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Mon-Friday
8am to 5pm

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How do I know when my digestion is not optimum?

How do I know when my digestion is not optimum?

by | Apr 3, 2024 | Ayurveda Basics

How do I know when my digestion is not optimum?

“All diseases begin in the gut.”
– Hippocrates (known as the Father of Medicine).

Did you know that before Hippocrates said this, it was long established in Ayurvedic sacred texts 5,000 years ago? Modern science is now discovering how most diseases (including mental and emotional) are linked to an unhealthy gut.

Our digestive function is the most neglected part of our lifestyle. We focus so much on eating organic foods, doing exercise, meditating, making self-care time, getting enough sleep – but do we really know whether our digestive system is running at an optimum level? 

Digestive System Red Flags

Is our digestive system able to metabolize all the foods, our experiences, stress and our busy lifestyle?  In Ayurveda, before a health condition becomes chronic, our body gives us many signals. The question is whether we have noticed these red flags and done anything about it. 

Here are some questions to ask yourself on a regular basis:

  • Does your body have any discomfort and pain or digestive upset, regularly?
  • Do you have any digestive issues regularly such as acid reflux, constipation, or
    gastrointestinal issues?
  • Do you have any skin issues that never seem to go away?
  • Do you have bad breath?
  • Do you have any food sensitivities or allergies to certain foods?
  • Does your body react to environmental and seasonal conditions? (example
    seasonal allergies)
  • Do you burp too much?
  • Are you feeling hungry all the time, even two hours after your last meal?
  • Are you feeling full all the time, even after 5-6 hours since your last meal?
  • Do you poop more than three times a day?
  • Do you poop just few times a week?
  • Are you regularly constipated or is it hard to pass stool?
  • Do you have frequent diarrhea during the week?
  • Is your elimination irregular? (sometimes constipated, sometimes diarrhea,
    sometimes slow and sluggish)
  • Do you feel bloated after meals, although you never ate a large amount?
  • Do you feel too gassy throughout the day, although you are eating healthy food?
  • Is it too difficult to gain or lose weight?
  • Are you feeling tired and lethargic during the daytime?
  • Do you toss and turn during the night, without deep sleep?
  • Do you feel uninspired and dull about life?

If you responded “YES” to one or more of these red flags, your digestion is not running
at optimum level.

Components of Good Digestion

Optimum digestion reflects your unique internal eco-system. Good digestion means daily elimination too. You take food in everyday – You need to take garbage out every day too, before it starts fermenting in the body.

A normal bowel movement is 1 to 2 times a day without straining. A healthy poop looks like a long snake which is not sticky in consistency. It does not look like rabbit pellets nor is it liquid, mucous and sticky in consistency.

Why am I speaking of poop so much, you may ask? It’s because globally, digestive issues are on the rise – According to Ayurveda, this is a red flag for our well-being. Why is that? Because these red flags are a sign of an imbalanced digestion and the start of DIS-EASE in the body.

Your healthy agni (digestive fire) is an indicator of good health and an optimum internal eco-system.  Check my previous blog on this:  https://soniawellnesscoaching.com/why-is-digestive-health-the-cornerstone-of-well-being/. Luckily, modern science is now supporting what ancient science has understood for a long time – Poor gut health is a sign of poor microbiome, and the start of disease (just as Hippocrates said). 

Ways to Restore Digestive Balance

According to Ayurveda, there are many ways of bringing your digestive system back to balance, including doing a seasonal cleanse.

A seasonal cleanse is a digestive RESET for the system:

Did you know that before intermittent fasting became a fad in our modern-day world, this was being used for thousands of years by all ancient cultures? 

Seasonal cleanses have been part of human evolution for thousands of years to cleanse and strengthen the digestive system. Cleanses help strengthen the digestive functions in the body by doing the following:

  • Supports the elimination of toxins from the body (known as ama in Sanskrit)
  • Toxins build up naturally due to our lifestyle habits. Seasonal cleanses help flush out any accumulated toxins from the body.
  • When we remove toxins and undigestible material from our body, this increases our metabolism which consequently makes it easier to manage healthy weight gain or loss.
  • When our digestive capacity is at optimum our gut microbiome starts flourishing and promoting a peaceful and calm mind.
  • An optimal digestive system enhances our immune system and our overall well-being.

By doing a reset for your digestive system, you start addressing the root causes of imbalances happening in your body and eliminate any accumulated toxins, naturally. Therefore, an Ayurvedic digestive reset is the core of well-being by boosting your energy levels, supporting weight management and building inspiration in your life.

Learn how to reset your digestive system for your unique body-mind-type PLUS receive support, coaching and guidance from an Ayurvedic coach like me and world renowned Ayurvedic physician, Dr. Suhas Kshirsagar, B.A.M.S., M.D. (Ayurveda) in this program.

Learn More

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