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Power Up!  Greetings!
According to Ayurveda, we are in the Vata season. Vata has the qualities of cool, dry, and light. Balance is the key nature of Ayurveda. When changes in the outer environment toss our Vata around, we use the principle of opposites to restore balance. For Vata season that means we seek out what is warm, moist, heavy and grounding in lifestyle and diet. Each season has a distinct purpose in nurturing and sustaining our physiology. In Vata season we need to eat fortifying foods to fuel us as we nourish and build substance. That is the nature of the year-long cycle and health. When Spring comes we will cleanse and lighten. But for now it is time to Power UP! |
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So how do we properly nourish without significant weight gain? I always dismissed my 5 pound weight gain this time of year by calling it my Winter weight with a sigh of acceptance. In truth, there could be some temporary weight gain in Winter, however, we do not need to overdo it.
In an effort to sufficiently nourish the warming and building tasks of winter, we crave energy and may experience that craving as a desire for sugars and carbs. The holidays, even though filled with many enjoyable parts, can also be stressful with travel, increased social time, and rich foods.
 Simply said, we may overeat and select the wrong foods in an effort to satisfy the energy needs for our building phase and to deal with seasonal demands. If we were smarter about this, we could power up in a way that does not pack on the pounds.
The smart approach is to get a little more protein and to eat more nutrient-dense foods during this transition time to the colder temperatures. So here's to eating smart.
Live with radiant intention and be well. Rhonda
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Nutrient-Dense Foods
Nutrient-dense foods have a lot of nutritional value in ratio to the calories in the food. Generally, nutrient-dense foods contain a lot of water and fiber, they take longer to digest, and they are more filling.
We know we need more energy in the Winter, however we often get off track by craving (and eating) high calorie foods with low nutrient-value such as processed sugary and fat foods. Obviously this kind of eating does not sufficiently nourish us, so what do we do? We overeat resulting in weight gain and particularly belly fat.
The smart, healthy approach is to select both high- and low- calorie nutrient-dense foods over high-calorie low- nutrient foods.
High-calorie nutrient-dense foods are the most concentrated way to get nutrients. Try small portions of these: dried fruit, avocados, nuts, seeds, eggs, dairy, and meats.  You can also eat more of the low-calorie, nutrient-dense foods which are satisfying. Most fresh fruit, vegetables, and whole grains fit this category.
In Ayurveda we focus on the positive. What can we add to our daily diet, rather than thinking of restraining ourselves which leads to rebellion. So this Winter consider adding more nutrient-dense foods to your diet and you will likely find that your cravings reduce because you are satisfying what your body is really wanting this season--to be more nourished.
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Sources of Complete Protein 
Protein sources are called complete when they contain all eight of the essential amino acids that the body cannot make. Ingested and, most importantly, properly digested protein maintains, replaces, and builds tissues throughout your body.
Animal sources of complete protein:
- Fish
- Seafood/Shellfish
- Poultry
- Milk
- Eggs
- Cheese
- Meat
Vegetarians need to be thoughtful about eating a wide variety of protein-rich vegetables and grains to get all of their essential amino acids. You do not have to eat all essential amino acids at each meal, just get them some time during the day.
There are only a few plant-sources of protein that provide all eight amino acids in the necessary proportions to qualify as a "complete protein." Vegetable sources of complete protein include: - Quinoa
 - Buckwheat
- Hempseed
- Soybeans
Conventional wisdom for vegetarians suggests combining foods to meet complete protein needs such as rice with beans. Recent research, however, suggests that it is not necessary to make these combinations at the same meal. Some amino acids are "pooled" in the body. For most moderately active people a varied vegetarian diet of varied and mostly freshly-prepared foods will suffice. For active athletes or women who are pregnant, protein combining may be important. Check this list for good sources of protein. |
Rhonda Egidio, Ph. D. is a Certified Ayurvedic Practitioner with great passion for sharing the wisdom of Ayurveda and the simple yet effective practices that can make important upgrades to our digestion and overall radiant health. For more info visit: http://RadiantLifeAyurveda.com 
Lean Into Healthy Weight with Ayurveda
Option 1: January 15, 22, 29 and February 12, 2014 6:00-8:00pm
or Option 2: January 16, 23, 30 and February 13, 2014 1:00-3:00pm
With Ayurveda you can learn to live a healthy lifestyle with weight loss as a result and not the purpose of your efforts. 
In this class you will learn how to: find the correct food choices to balance your imbalanced dosha (not one diet plan works for everyone), make custom spice churnas to stimulate your agni (digestive fire), make teas to promote healthy weight loss while offering nourishment, make a shopping list of foods and spices that will serve your weight goals, and make a 7 day menu plan.
We will meet for 3 weeks of class then skip a week so you can experience your new choices on your own, then return for a follow up class.
Cost is $120 and includes some hands-on churna/tea/food preparations with samples to try and to take home. Class size will be limited so please register early. Details and registration
- Herbs for Digestion, Healing, and Raising Consciousness
- Meditation
- Radiant Skin
- and more ... watch for announcements
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Personal Ayurveda Consultations in Kalamazoo, MI and Oak Park, IL
Rhonda Egidio Ph.D., provides Ayurvedic assessments of primary health concerns, diet, sleep and lifestyle and offers Ayurvedic recommendations. It's a good idea to get a baseline assessment to help you to apply Ayurveda knowledge in a customized way to your particular needs. Check out assessment and session options.
Rhonda Egidio, 269-345-2991
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Upcoming Events
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Lean Into Healthy Weight with Ayurveda beginning January 15 evening class or January 16 daytime class.
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Cranberry Bliss Balls
This delicious Ayurveda alternative to rich desserts comes from the Chopra Ayurveda Center. It's quick, nutritious, and lovely.
Recipe makes 20 Bliss Balls
1 cup pine nuts
1 cup sunflower seeds
1 cup almonds
2 cups dried cranberries (or dried fruit of your choice)
2-3 tablespoons maple syrup
1 teaspoon vanilla extract
1 teaspoon ground nutmeg
½ cup coconut flakes
Place the pine nuts, sunflower seeds, and almonds in a food processor and pulse until coarsely ground. Add the dried cranberry and pulse a few seconds, then add the maple syrup, vanilla, and nutmeg. Continue to pulse until the mixture begins to stick together. Add more maple syrup if desired for sweetness or to get a "rollable" consistency.
Place the coconut flakes in a shallow bowl. Roll/clump the nut and fruit mixture into 1-inch balls and roll them in the coconut flakes. Store in an airtight container.
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Nuts...a Good Source of Protein....or Not?
Check this chart comparing protein in nuts, beans, grains, vegetables, and fruit. The results may surprise you.
Sneak preview - asparagus and lentils ring in as the big winners with a whopping 27% of their calories supplying protein.
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The Cup Song
From the movie Pitch Perfect - a delightful Gaelic version by the kids and staff from Colaiste Lurgan
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Protein: Are You Getting Enough? Too Much?
John Douilliard identifies 4 signs of protein deficiency.
1. Constant Craving
2. Muscle and/ or joint pain
3. Can't sleep well
4. Low energy, moodiness
For more, check out his article or his video Hidden Signs of Protein Deficiency where he connects protein deficiency and blood sugar instability.
However, are you getting too much protein? Most Americans get more than enough protein.
Too much protein acidifies the body and our body system can leach calcium from bone marrow to neutralize the acid. This weakening of the marrow may increase one's risk of osteoporosis.
Protein from fatty meat sources can add excess weight. The key in Ayurveda is....balance.
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Baby's Emotional Reaction to Mother's Singing
Oh my---this is so sweet. Watch this baby feel the emotion as her mother sings a Sara Evans song to her. This little girl may be our next Meryl Streep.
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Pass It Along
Perhaps you know someone who may find life benefit in Ayurveda knowledge? Please forward this eNews.
You may unsubscribe at the bottom of this email. This mailing list will not be sold or shared with others in respect for your privacy. Rhonda
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Ayurveda information shared here is for general educational purposes and is not intended to substitute for medical or psychological advice. Please consult with a qualified medical professional in these matters.
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Save 20%
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Make an appointment for your Ayurveda Assessment (90 minute) and 1 follow up session (60 minute). Receive a Radiant Life Ayurveda thermos for your daily spice water. Regular price is $200.  The price for you in December is $160
The custom knowledge for your health plan will well serve you as you continue to make informed decisions to favor good personal health.
Includes a detailed report of assessment and custom recommendations. Now taking appointments for Kalamazoo, MI and Oak Park, IL locations.
You may purchase the deal in December and and arrange your sessions when best suits you.
Gift Certificates are also available.
Payment by cash, check or credit card accepted.
| | Offer Expires: December 31, 2013 |
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