The Fork In The Fight: Introduction to Ayurveda

Andrea and G have a lovely history together.  Go here to learn more about them, and to read the first three posts in their first segment of The Fork In The Fight series.

The Fork in the Fight: recipes for restoring our souls and thriving in the face of cancer

Part 3: Introduction to Ayurveda

This is the third post in the second segment of the Fork In The Fight series.  In this three-part segment, we will be sharing a recipe for the soul in finding retreat in creativity, a recipe for the body with a delicious navy bean stew, and a recipe for the mind as Andrea introduces the world of Ayurveda. Stay tuned!  Check out Part 1: Recipes For Calm And Creativity and Part 2: Navy Bean Root Vegetable Stew.


Introduction to Ayurveda

Ayurveda means “Life Knowledge” and is traditional Indian Medicine.

The beauty of Ayurveda is in the shlokas, or chanted phrases, through which the knowledge has been preserved for over 5,000 years. Ayurveda teaches us to how know and love ourselves, to care for ourselves in the way that is unique to each of us.

Based on the five elemental system of ether (space), air, fire, water, and earth, Ayurveda describes three doshas, or biological humors: Vata (ether + air), Pitta (fire + water), and Kapha (water + earth). Each of us is made up of all five elements, and therefore, all three doshas; however, most of us have one or two dominant doshas that characterize our physical and psychological make up. This personal combination of Vata, Pitta and Kapha is known as our prakruti or constitution.

A few highlights of Ayurveda’s unique approach to wellness are it’s complete definition of health, use of spices to promote and sustain good digestion, and it’s acknowledgement of our individuality.

Svastha, the definition of health, according to Suśruta Samhita, Father of Surgery, literally translates as: “to be situated in oneself.” The power in this message to me is that my healthy is not your healthy, and it is certainly not everyone’s healthy. We are all situated differently. That said, the full description of Svastha includes not only our present state, but our constitution (that perfectly complete way in which we were created, and ideally, entered the world). Many Ayurvedic Dosha (personalized constitution) surveys invite looking back on our childhood to answer questions about ourself to determine our prakriti. For most of us, our true self has been tossed and turned through our journey of life. For instance, we may recall joyfully playing with our siblings in the yard, and now struggle to maintain contact, let alone connect playfully. We may recall great comfort from a parent’s treasured home-cooking, and now have little connection to what we eat.

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Svastha encourages understanding what YOUR “healthy” means.

Svastha in full is: One who is established in Self, who has balanced doshas (primary life force), balanced agni (digestive fire), properly formed dhātus (bodily tissues), proper elimination of malas (waste products), well-functioning bodily processes, and whose mind, soul and senses are full of bliss is called a healthy person. In Sanskrit:

Samadosha samāgni ca sama dhātu malakriyaha/
Prasanna ātma indriya manaha svastha iti abhidhīyate //
– Suśruta Sū 15/38

This complete picture of health can and must be approached from all aspects of life. We could have the best diet (not meaning restrictions here, rather consistent practice for food intake) for us, but without a calm, content, and easeful mind while we eat, not be able to process certain foods. We could have perfectly functioning bodily systems, but prevent ourselves from sneezing or using the bathroom when we need to, and end up with UTIs and sinus infections. We could be the picture of health, as some would say, with strong bones and muscles, but without finding ways to rest, joyfully and completely, be putting our future selves at risk for injury.

A few of my favorite recommendations that work for most people will appear in the next five posts of The Fork in the Fight. Please note that the number one recommendation is to meet with an Ayurvedic Health Counselor, Practitioner or Doctor before implementing a new regimen:

Recommendation 1

Food: Make lunch your largest meal, and enjoy it mindfully! Take your time, step away from the screens, and if you are going to have dessert, this is the best time of the day as your digestive fire is the strongest! I like to prepare my food to appeal to all the senses: using my hands to feel the vegetables as I chop and the spices before and after grinding, listening for the soft sounds of beans bubbling on the stove, displaying my dish in bowl or on plate in a way that satisfies the eyes so much, there is no text message or TV show that would better suit, and finally closing my eyes to inhale the healing aroma and allow the taste to permeate tongue and heart. I often sigh deeply after the first few bites of good food when I am paying attention. 😉

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A healthy diet is good for your body and your creativity. Have fun with this Ayurvedic recommendation!

With love and gratitude,

Andrea and G

Put A Fork In It! Send us your comments, suggestions and food-fighting ways to support a healing life.

The Fork In The Fight: Navy Bean Root Vegetable Stew

Andrea and G have a lovely history together.  Go here to learn more about them, and to read the first three posts in their first segment of The Fork In The Fight series.  Look forward to reading Part 3: Introduction to Ayurveda later this week!

The Fork in the Fight: recipes for restoring our souls and thriving in the face of cancer

Part 2: Navy Bean Root Vegetable Stew

This is the second post in the second segment of the Fork In The Fight series.  In this three-part segment, we will be sharing a recipe for the soul in finding retreat in creativity, a recipe for the body with a delicious navy bean stew, and a recipe for the mind as Andrea introduces the world of Ayurveda. Stay tuned!  Check out Part 1: Recipes For Calm And Creativity.


The Recipe 

We are both soup lovers and this navy bean stew is no exception! It’s perfect for using the last of your winter root vegetables before spring seasonals arrive. Andrea’s best friend, who is vegan, told her this is the BEST recipe she has made her (and Andrea has been cooking with her for 10 years!). Even if you are tempted to substitute in some animal products (like cream or cheese), we dare you to be bold and try it this way first because it’s just that good. 🙂 It’s easy to add more later.

Navy Bean Root Vegetable Stew
(adapted from Gillian McKeith’s You Are What You Eat)

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Fresh ingredients chock-full of vitamins and minerals!

Ingredients

  • ½ lb. dried navy beans (or lima beans)
    • This will cook to 1lb. of cooked beans
  • 3 carrots, diced
    • Try daikon radish, red or golden beets, watermelon radishes, or a variety of turnips
  • ½  of a rutabaga, peeled and diced
    • Try jerusalem artichokes (sunchokes) for a nuttier flavor
  • ½ a red pepper, seeded and thinly sliced
  • 2 red onions, diced
  • 2 bay leaves
  • 2 tsp turmeric ground or 1 tsp peeled
  • 1 tsp coriander
  • 1 tsp fennel
  • ½ teaspoon cumin
  • ½ tsp ginger
  • ¼ tsp black pepper
  • 1 pinch Himalayan pink salt
  • Handfuls of pea shoots, arugula, thinly sliced kale, or a local green of your choice

 Directions

  • Prepare by soaking the ½ lb. of dried beans overnight (or for several hours) and cooking in a large pot of boiling water. Perfectly cooked beans are soft in the center but not split on the seams. Remove from heat and let the beans cool in the water completely. P.s. By starting with dried beans, you are eliminating the extra processing and sodium that can be found in canned beans.
  • While the beans cool, you can cut, peel, dice, slice and chop your way through all the vegetables.
  • In a large pot on medium heat, add the onions, bay leaves, and a splash of water, stirring occasionally. Once the onions soften, add the rutabaga, carrots, and enough water (or vegetable stock) to cover. Let boil and then reduce to simmer for 10 minutes.
  • Add the beans and remaining spices and simmer for an additional 10 minutes.
  • Top with fresh greens and serve immediately with a hunk of fresh bread.
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Share this simple, nourishing dish with your friends and loved ones!

Tips and Hints

  • If you are have leftovers and want something new, the soup does well with a bit of raw milk cheese and day old bread on the bottom of the soup bowl!
  • While the beans are cooking, you can roast the vegetables! This will bring out the sweet and nutty flavors that make the soup divine. Andrea suggests roasting with coconut oil salt & pepper

BONUS Recipe!

 Antioxidant Supplement ‘Jam’
(from William Siff of Gold Thread Herbs) 

A jar filled with antioxidant goodness.

Ingredients

  • 1 large mason jar with lid
  • 1 cup rose hips, roughly
  • 1 cup of pomegranate or blueberry organic juice concentrate, roughly
  • 1 handful goji berries, elderberries, and/or hawthorn berries
  • 1 pinch nutmeg
  • 1 pinch saffron
  • Citrus peels, to taste
  • Fresh ginger, to taste

Directions

  • Pour the rose hips into the mason jar until half way full and cover with juice.
  • Stir in the remaining ingredients and let sit for several hours until it becomes paste-like. If you are using seeded berries, be sure to let them soak in water.
  • Take 1 tablespoon every day! You can add it to a cup of hot water or onto a bowl of porridge.
  • The jam can be stored in the fridge for up to 2 months.

With love and gratitude,
Andrea and G

Put A Fork In It! Send us your comments, suggestions and food-fighting ways to support a healing life.

The Fork In The Fight: Recipes For Calm And Creativity

Andrea and G have a lovely history together.  Go here to learn more about them, and to read the first three posts in their first segment of The Fork In The Fight series.  Look forward to reading Part 2: Navy Bean Root Vegetable Stew and Part 3: Introduction to Ayurveda later this week!

The Fork in the Fight: recipes for restoring our souls and thriving in the face of cancer

Part 1: Recipes for Calm & Creativity

This is the first post in the second segment of the Fork In The Fight series.  In this three-part segment, we will be sharing a recipe for the soul in finding retreat in creativity, a recipe for the body with a delicious navy bean stew, and a recipe for the mind as Andrea introduces the world of Ayurveda. Stay tuned!

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Andrea’s California retreat.

Solitude & Retreating – Andrea

Over the past month, emerging from the wilderness of ocean waves in Big Sur for a retreat with Scott Blossom, and hours in front of books, family or movie classics, I’ve found that turning inward, away from the social engagements beginning to brew, has been a very sound choice. Even with my partner and husband away for one month on his own sabbatical of sorts, with solitude and quiet setting in around the clock, longing for even more has not been uncommon for me. I have canceled a few appointments, and gotten to bed early. A few nights I have also stayed up late watching a new favorite television indulgence, sipping wine and writing. These, too, have been a practice of healing. There are many ways to wander inward. Cooking, Meditation, like the practice we shared in Breathing Into Self-Awareness And Ease, Yoga, and writing are my top four. What are yours? Not sure, but want to try something creative and different? We encourage you this month to fight for some YOU time. Take a stab at something creative. Find stillness in the gentle movements of your hand while painting, drawing, or writing.

Stillness & Creativity – G

Boy, do we all know that life can be messy and unexpected, and sometimes just completely overwhelming! There can be moments when it all seems too much or we lose sight of reality. It has taken mistakes (loads) and time (a lot) to teach myself to breathe, to be gentle, to seek happiness in all moments, and most importantly, to act positively and decisively when I feel stress creeping in. I learned much of this along my cancer journey, but I continue to turn to use these newfound superpowers everyday and you can easily master them, too. The most helpful of them all has been meditation (followed closely by x-ray vision).

I am a creative person and a voracious reader. During treatment I didn’t always have the energy to think creatively or concentrate on reading but I still yearned for those outlets. This is how I stumbled upon “doodle meditation.”

After finding an interesting audiobook or podcast, I’d grab a pen and paper. As I sat listening to these stories, I would begin to doodle. I never had anything in particular planned, but I always started with a single point and drew outwards from it, balancing a squiggle here, with a squiggle there. I made a point not to concentrate on my drawing, but rather to let my hand and mind doodle freely as I listened. I would feel more relaxed after even a few minutes of this, and my buzzing and whirring anxieties would be calmed.

Whenever I find myself stressed or too caught in a moment, I start up doodle meditation. It’s the easiest thing in the world and absolutely everyone can do it.

How to Doodle-tate:

  1. Find a great audiobook, podcast, or music. If you are looking for a book that can’t help but make you excited to be alive, try “Born to Run” by Christopher McDougall.
  2. Next, take out a piece of paper and pen. I like to use felt tip pens but any pen and paper will do.
  3. Starting with a single point, draw a shape in the middle. Any shape!
  4. From there, draw what comes naturally. An arrow pointing left or a small spiral twisting right? Or three polka dots under a zigzag?
  5. Perhaps most important to this whole process, don’t stop to think about what your doodle looks like or what should come next. Practice freeing up your mind and just letting the pen move.
  6. Keep doodling for as long as you like!

Doodle meditations are a simple and fun way to take a break and I hope that you find joy in them! If it seems too unstructured to start with, I recently came across Zentangle and would absolutely recommend them. While my doodles weave randomly, Zentangles are “artistic meditation” that use patterning beautifully. On LacunaLoft, Mallory recently posted about coloring for stress and shared a gorgeous free coloring and creativity guide, too!

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Andrea tried the doodle-tate exercise and loved it. Isn’t her drawing whimsical?

We would LOVE to see what you create so if you try doodle meditation and want to share your creations, please comment and we will reach out to you. We may even feature your doodles in our next series!

With love and gratitude,

Andrea and G

Put A Fork In It! Send us your comments, suggestions and food-fighting ways to support a healing life.

Welcome G!

Lacuna Loft is excited to continue introducing some guest bloggers! These great folks represent a variety of perspectives on the myriad of topics covered here at Lacuna Loft. Before everyone starts really getting into the nitty-gritty of all they have to say, we wanted to introduce them a bit. Without further ado, here is G!

—

Hello all!

I’m “G.” I’m passionate about environmental conservation, public health, cancer research, beekeeping, and camping.

When I was 17, I was diagnosed with rare cancer. After nearly a year of chemotherapy and several surgeries, I was declared cancer free (!) and began freshman year at university three weeks later. I held onto my cancer experience as a powerful and formative piece of my identity to give me strength and challenge me to be the most positive person I can be. When I was re-diagnosed at 21, this attitude, and my many wonderful friends and family, are what carried me through.

Today I am happy to be cancer free again, but I don’t regret my cancer experience. It taught me find strength of spirit, to live every moment with intention, to laugh at life’s absurdities (which most of the time involve me!), to smile at strangers, to appreciate the wonders of the natural world, and to seize every opportunity presented to me.

I am so excited to be a contributor on LacunaLoft and I cannot wait to learn and grow with you all. I welcome all new friends so please reach out to me in one of my posts if you like.

Warmly,
G

The Fork In The Fight: Breathing Into Self-Awareness And Ease

Andrea and G have a lovely history together.  Please enjoy the third post of a three post installment in their new series, The Fork in the Fight.   Check out Part 1: Our Story and Part 2: Butternut Squash Curry Bisque recipe!

The Fork in the Fight: recipes for restoring our souls and thriving in the face of cancer

Part 3: Breathing Into Self-Awareness And Ease

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In G’s story, she mentioned how her experience taught her to be her own friend and to be self-examining. In Yoga, the practice of swadhyaya, or self-study, is a Nyama, or daily observance recommended for practitioners. This looking inward can be beneficial to all humans, regardless of present tragedy or bliss. A safe way to practice is to find a comfortable seated position with the spine tall. You can use blankets or pillows to prop yourself up if needed.  Make sure you are warm (or at your preferred body temperature) and in a quiet space where you can be uninterrupted for 5-25 minutes.  Close your eyes. Start to notice your breathing. “Awareness is central to contemplation because it reduces the distance between us and that of which we are aware.” (Thomas Ryan, Prayer of Heart and Body) So often we are caught up in our surroundings that we are not aware of the feeling in body. As you notice your breath, be aware if it feels shallow or deep, easy or constricted. Also notice where you might be clenching — like the jaw, fist, buttox, pelvic floor, or shoulders. Do your best to release and let go without judgement.

Continue for as long as you have time — scanning the breath and the body, releasing, relaxing and letting go. You may find a few sighing exhales to be especially healing. You can carry this practice with you. In a challenging moment, even if you can’t close your eyes, notice your breath, your body. What can release and let go? Can you slow and deepen your breath, softening your physical presence to invite ease into your present situation? As you prepare to come back to the present moment, be mindful of the serenity you have cultivated, and take time to transition slowly and quietly to your next activity.

We are excited to explore our shared experiences of recovery, relationship building, and self-love with you. Stay well and take time for yourselves during this busy holiday season.

With love and gratitude,

Andrea and G

The Fork In The Fight: Butternut Squash Curry Bisque

Andrea and G have a lovely history together.  Please enjoy the second post of a three post installment in their new series, The Fork in the Fight.  Check out Part 1: Our Story and look forward to reading Part 3: Breathing Into Self-Awareness later this week!

The Fork in the Fight: recipes for restoring our souls and thriving in the face of cancer

Part 2: Butternut Squash Curry Bisque

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The Recipe

This soup is our mutual favorite for cold winter nights and frosty winter days. It is hearty, flavorful, and comforting. As with all recipes, we believe in using fresh, seasonal, and unprocessed ingredients whenever possible. This can be easily adapted for vegan diets, locally available produce, or taste preferences – as those can change so often during and after treatment. For some ingredients, we have included potential substitution ideas or additional notes in [brackets] should one of them not work for you. For all ingredients we recommend local and/or organic when possible.

Butternut Squash Curry Bisque

Ingredients
+ 1 large or 2 small butternut squash [acorn squash]
+ 1 cup of apples, chopped*
+ 1 cup of sweet red onions, chopped
+ 1 cup of carrots, chopped [purple carrots to boost antioxidants]
+ 2 tablespoons of ghee [coconut or olive oil]
+ ¼ cup of ‘milk’ [raw, organic, whole milk, organic soy milk, or any non-dairy milk]
+ Curry to taste, at least 1 tablespoon [homemade recipe below]
+ 3 ¾ cups of vegetable broth [homemade or store bought]
+ 2 bay leaves
+ 2 tablespoons of local honey** [local maple syrup as a vegan option]
+ 1 bunch of cilantro or tulsi [parsley or another herb if preferred]

Homemade Curry
+ “Make your own by combining and grinding equal parts coriander, cumin, fennel, mustard, fenugreek, cardamom, poppy seeds, cinnamon, ginger, turmeric and 1/3 the amount of any one of the other spices, cloves” –Chef Johnny’s Korma Power, Eat, Taste, Heal, p. 229

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Directions

After setting the oven to 350ºF, prepare the butternut by slicing lengthwise and drizzling the faces with ghee/coconut oil/olive oil. Place the squash face down on a cookie or baking sheet and bake for one hour. Roughly 10 minutes before the squash is done baking, chop the onion and sauté over medium heat in 1 tablespoon of ghee or sesame oil. Add chopped carrot and apple once the onion becomes more translucent and sauté for an additional 5 minutes. Once ready, remove the squash from the oven to cool and stir in the curry to the onion-apple-carrot mixture.

Into a new pot, scoop at least 3 cups of squash from the skins and add the vegetable broth. Stir in the onion-apple-carrot mixture, add 2 bay leaves, and top with a lid to let simmer. After one hour, remove the pot from the heat and take out the bay leaves. Blend, in small batches if necessary, and return the puree to the pot. Once the puree has cooled to eating temperature, stir in the milk and honey. Ladle the butternut squash curry bisque into a warm bowl and garnish with cilantro or parsley and a touch more ghee or oil if you are in need of the good fats.

*Ayurveda recommends enjoying fruit separately from other foods, so you could substitute the apple for extra carrots and cinnamon, or just enjoy the recipe as is occasionally, and if you have good digestive strength.
**Honey should be added only after the soup is done cooking as the honey’s beneficial enzymes and some nutritional value will be lost under high heat.

The full recipe can also be found on Andrea’s website, Grounded Here: http://groundedhere.com/butternut-squash-curry-bisque/

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We are excited to explore our shared experiences of recovery, relationship building, and self-love with you. Stay well and take time for yourselves during this busy holiday season.

With love and gratitude,

Andrea and G

Welcome Andrea!

Lacuna Loft is excited to continue introducing some guest bloggers!  These great folks represent a variety of perspectives on the myriad of topics covered here at Lacuna Loft.  Before everyone starts really getting into the nitty-gritty of all they have to say, we wanted to introduce them a bit.  Without further ado, here is Andrea!

—
Andrea Ridgard is a 500 Hour Kripalu Yoga Teacher, with a focus on Ayurveda as well as an Ayurvedic Health Counselor. She currently teaches yoga classes and private lessons Ann Arbor, where she is expanding her business to include Ayurevdic Diet & Lifestyle Consultations. Ayurveda is Traditional Indian Medicine. Studying it has led to Andrea initiating several diet and lifestyle changes that have helped her enhance her digestion, readily find calm and ease an anxious mind, and most importantly establish a real sense of self-love. To read more about Ayurveda, visit groundedhere.com/ayurveda

At the beginning of her Yoga teaching career, before she knew anything about Ayurveda, Andrea also spent time cooking for Oncology patients in treatment, delivering warm, home-cooked meals for them and their loved ones. This was a beautiful and trying experience. The knowledge of Ayurveda would have thoroughly enhanced this work, and she is eager to share her insight and collaborate with others in exploring wellness daily for all of us, whether bearing a severe illness, caring for someone who is, or just trying to get through life feeling our whole, true, and healthy selves.

Before teaching yoga, Andrea graduated from the University of Michigan and worked with local grassroots non-profit organizations: The Young People’s Project, Inc. and Tilian Farmer Development Center to organize the community around their missions and create sustainable programming. She continues to be closely tied to this and other meaningful community work. When not practicing or teaching yoga, Andrea enjoys cooking with local ingredients, growing her own food, hiking with her husband and dog, and sharing food with friends and family. She also volunteers with The Agrarian Adventure.