And there’s very few that I don’t like so you would think it would be a breeze to incorporate them into my daily menus. To a certain degree, you’re right.

But I get tired of the same tastes and am always looking for new flavorings, especially for my family and picky son!

This week I tried this simple vegetable mix, lightly spiced, with just enough flavor to enhance the natural tastes of the vegetables but lift it up from mundane to yummy.

Ingredients

• 1 bunch broccoli florets, trimmed and cut into smallish pieces
• 1 bunch asparagus, tough ends removed, cut into 2-inch pieces
• 1 tablespoon olive oil
• 1/2 red pepper, large diced
• 1 zucchini, cut into 1/2 rounds
• 1/4 teaspoon crushed red pepper
• 1/2 cup frozen peas, thawed
• 2 tablespoons unsalted butter
• Salt and pepper
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh chives

Warm oil in a skillet over medium-high heat. Add  crushed red pepper, broccoli and red pepper; sauté for about 5 minutes.  Add in the zucchini and cook for another minute.  Add in the asparagus and peas, cooking for another 3 minutes or until all vegetables are soft to your taste.

Remove pan from heat and stir in butter, salt, pepper, parsley and chives. Serve immediately.

Enjoy!

©2012 Jamie Durner, Ayurvedic Natural Health Practitioner

“I had the meanest mother in the world.  While other kids had candy for breakfast, I had to eat cereal, eggs and toast.  While other kids had cakes and candy for lunch, I had a sandwich.  As you can guess, my dinner was different from other kids’ dinner, too.

My mother insisted on knowing where we were at all times.  You would think that we were on chain gang or something.  She had to know who our friends were and what we were doing.

I am ashamed to admit it, but she actually had the nerve to break the child labor law.  She had us work.  We had to wash dishes, make the beds and learn how to cook.  That woman must have stayed awake at night thinking up things for us to do.

By the time we were teenagers, she was much wiser and our life became more unbearable. None of this tooting the car horn for us to come running; she embarrassed us to no end by insisting that friends come to the door to get us.

I forgot to mention that most of our friends were allowed to date at the mature age of 12 or 13, but our old-fashioned mother refused to let us date until we were 15.  She really raised a bunch of squares.  None of us were ever arrested for shoplifting or busted for dope.  And whom do we have this to think for this?  You’re right, our mean mother.

I am trying to raise my children to stand a little bit straighter and walk taller.  I am secretly tickled pink when they call me mean.  I thank God for giving me the meanest mother in the world.  Our country doesn’t need a good five cent cigar.  It needs more mothers like mine.  Blessings on that wonderful woman.”
Author unknown

• Default Guidelines
• Mantra
• Breath
• Meditation
• Eye Focus & Hand Position
• Bhandas or Locks

Millet is tiny, round grain that though usually whitish can also be gray, yellow or red.  It is highly nutritious, containing manganese, phosphorus, and magnesium, and is also non-glutinous and relatively easy to digest.

The flavor of millet is enhanced by lightly roasting the grains in a dry pan before cooking.  Simply stir constantly for approximately three minutes or until you smell a mild, nutty aroma.  If millet is presoaked the cooking time is shortened by 5 to 10 minutes.

In Ayurveda, millet is said to have both a sweet taste and be cool which decreases Pitta and only mildly increases Kapha and Vata.  It is a good food for those who are weakened and recovering from illness.

Creamy Millet Porridge with Apples

• 1 c. millet
• 2 1/2 c. apple juice (or half juice/half water for less sweetness)
• pinch of salt
• 1 apple, peeled and chopped finely

Add all ingredients to a pot and bring to a boil.  Cover and simmer on low heat for 20-25 minutes until creamy.  Serve with cinnamon and a drizzle of honey and butter or ghee.

Baked Millet with Berries

• 1 c. millet
• 3 c. water
• 1 apple
• 1 c. fresh blueberries or raspberries
• 2 Tbsp maple syrup

Boil millet, water and chopped apple for 20 minutes or until the water is absorbed.  Spread in a baking dish and put in the berries and maple syrup.  Bake at 350 degrees for 45 minutes.

Breakfast Millet Porridge

• 1/2 c. millet
• 2 1/2 c water
• 2 Tbsp grated ginger
• 2-3 Tbsp maple syrup
• 4 Tbsp raisins
• 3 Tbsp chopped walnuts

Put millet, water and ginger in a pot and bring to a boil.  Simmer 25-30 minutes and let stand uncovered off the heat for 5 minutes.  Fluff with a fork and put in a bowl.  Top with honey, raisins and walnuts.

©2012, Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator

Today many people eat an excessive amount of wheat – and most of that is processed.  To begin adding in some new whole grain options, try these two versatile rice pudding recipes.  I have used them for breakfast, a hearty snack, and dessert.

Some of my variations include:

• extra fruit (apples, pears, berries, dried cranberries, apricots or raisins) during cooking
• top off with toasted nuts after cooking- pecans are my favorite
• coconut flakes
• additional spices like cardamom, allspice, cloves, nutmeg

Use these, like all recipes, as a guideline and go wild with your own creativity!

Sweet Almond Rice Pudding

• 1/2 c. raw almonds (soaked 4-12 hours)
• 3 c. water
• 1 c. brown rice
• 1/4 c. sucanat (evaporated cane juice)
• 1/2 tsp. cinnamon
• 1/4 tsp. nutmeg or allspice
• 1 tsp. vanilla
• 1/4 tsp sea salt

Blend soaked and drained almost with a little of the water in a blender to make almond milk.  Add the rest of the water and blend to a smooth consistency.  Combine with other ingredients in a pot, cover, and bring to a slow boil.  Reduce heat to low, simmer 45 minutes to 1 hour.  Serve with butter or ghee and seeds or nuts.

Rice Cooker Brown Rice Pudding

• 1 c. brown rice
• 2 1/2 c. water
• 2 eggs
• 3 c. milk (cow’s, soy, rice or almond based of preference and need)
• 1/2 c. sucanat or other less refined sweetener
• 1 tsp. vanilla
• 1 tsp. cinnamon

The night before, put the rice and water in a crock pot on low.  Upon waking, whisk the eggs together and add to the milk.  Put the milk-egg mixture, sucanat and spices in the crockpot with the cooked rice.  Continue to cook on low heat for another three hours.

©2012, Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator

The best option is full Panchakarma cleansing program that Ayurveda offers as a primary protocol for treating dis-ease and illness and restoring optimal health. However, knowing that not everyone has the time, space or money to do such a comprehensive cleanse, you can also just take a digestive break and eat kitcharee for a day or a weekend.

What is kitcharee?

Kitcharee is a healing food made up of equal parts rice and mung beans usually with spices.  Sometimes vegetables are also added.  It is easy to digest and can be used therapeutically for healing and cleansing. However, it is also is a great regular staple food for maintaining health.

There are many, many different types of kitcharee recipes. If you enjoy this food, I invite you to look through cookbooks and try out new varieties.  If you find one you really love, don’t forget to share it with us!

To get you started, this particular recipe is very mild and balancing for all three Doshas.

Tri-doshic Balancing Kitcharee

• ¼ c split mung dal
• ¼ tsp turmeric
• ½ c basmati rice
• salt to taste
• 2 c water
• 2 tsp ghee (clarified butter)
• 1/2 c diced vegetables (optional)

In a medium pot on high heat, combine all ingredients, except ghee, and bring to a boil. Reduce heat to simmer, cover with lid, and cook for 25-30 minutes. Drizzle with oil or ghee before serving.

©2012, Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator

Ayurveda, the ancient holistic healing system from India, has a complete detoxification process called Pancha Karma designed to treat the core roots of dis-ease and illness and restore optimal health.  Its principles provide an effective guide on cleansing.

The first question you need to ask is, “What is the purpose of the cleanse and do I need one?”  According to Ayurveda, the purpose is to purify the body of toxins and excess which are the root cause of disease.  You not only help promote healing of symptoms, illness and disease, but also restore health and rejuvenate the body and mind.

So what exactly are these toxins or excess you’re cleansing and where do they come from?

In Ayurveda we look at two interrelated concepts that require cleansing.  The first is toxins created by undigested or improperly digested food which Ayurveda calls ama.  These toxins coat the cells and clog the channels and organs of the body which interferes with normal functioning. Signs of these toxins include lack taste and appetite, indigestion, bad breath, a coating on the tongue, excess sticky phlegm or saliva, a general feeling of heaviness in the body, dullness in the mind and senses, fatigue, lack of strength, constipation, the inability to sweat, and difficulty urinating.

Ayurveda also restores health by cleansing the excess of doshas or life forces that naturally exist within the body systems.  There are three life forces within you which govern all the biological functions for the body and mind.  In excess or imbalance, however, the doshas create decay in these same systems which are experienced as symptoms, and, when left untreated, build into illness and disease.

You build these toxins and imbalances in by having a digestive system that is not functioning correctly, lifestyle habits that don’t support your unique bodytype’s needs, and improper eating habits.

There is a proper time for when to cleanse and when not to cleanse.  In addition to having toxins and imbalance, you also need to be strong enough to do purification.  Ayurveda gauges your inner strength or vitality in a term called Ojas.  Ojas is the essence that gives the tissues strength and endurance, keeps the tissues healthy, provides a strong immune system, and helps resist stress.  It is vital that the body have enough core strength because cleansing by nature is a reducing therapy.  Without enough strength, a cleanse creates depletion and further imbalance.

You do NOT want to start a cleanse if you are very weak, debilitated, or have low or compromised immune function; have a current acute illness; or are postpartum, very young or very old.  Others signs of low vitality which require evaluation include low sexual vitality, lack concentration and poor memory, lack of stamina, difficulty sleeping, lack of consistency to your thoughts and balance to emotions, and ongoing anxiety, depression, or self-destructive tendencies.

This brings us to the next important point – cleanses should be individually tailored.  It is important to note that while ama is pretty much the same for everyone, where it has spread and which dosha(s) is/are in excess and how they have spread in the tissues, organs and body will be different for each person.  As such, an accurate assessment is vital to having an effective cleanse because different therapies, herbs and procedures are needed for different people and conditions.  There is no one-size-fits-all cleanse!

Finally a word on how to best treat the imbalances AND restore health.  From the Ayurvedic perspective, cleansing is more of process than a procedure.  The first stage is to prepare the body to bring the toxins and excess back from where they have spread in the body to the digestive area.  The second stage includes techniques to eliminate the toxins from the digestive tract.  If a cleanse is just aimed at the digestive system, not only will it not release the imbalance on the deeper levels, it can actually push that imbalance further into the tissues, creating more imbalance and worsening the conditions and symptoms.  The last stage is rejuvenation.  The body and tissues have been purified but now it is critical to slowly rebuild your digestive power and make healthy adjustments to lifestyle and eating habits. If you resume your “normal” diet too quickly, you will disturb the digestion and create toxins and imbalance again.  It is important to avoid overly restrictive cleanses or fasts that often lead people into a binge phase after the purification.  Such a pattern weakens rather than rejuvenates the system.

Detoxification is an excellent tool for wellness – but only if the tool is used correctly.

Learn more about Ayurveda at www.ayurvedawellness.org  or contact Jamie Durner of Ayurveda Wellness with questions or to schedule a complimentary 15 minute informational consultation at jdurner@wi.rr.com.

©2012, Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator

Spring has come – early for those of us here up north. 

To keep your body feeling good and your health in balance, try these 10 tips and points of caution to watch out for as you go about your projects.  They can make all the difference for your body and mind come Monday morning.

Evaluate Whether You Want To Do The Job Yourself

More than money is to be considered when looking at whether to hire out for a job or DIY.  Yes, finances do play a role as to what and how much you hire out, but also consider the emotional, physical, and mental toll on you and your family as well as what you would like to be doing instead.  If you work 60 hours a week and dislike house projects, the cost to yourself of trying to DIY could be high due to your mental attitude.  If you don’t want to do it, this energy will come through and very often all sorts of things start to go wrong with the project.  If you and your space don’t do projects well together based on different styles, attempting one could add relationship tension.  Look at the whole picture when examining costs so you don’t end getting “spent” in more ways than just your pocket book.

Consider Hiring Out Some Of  The Work

Hiring out doesn’t have to break the bank.  Look at what tasks require a lower level of skill and look around.  When re-finishing our deck a couple years ago, I hired two fourteen year old neighborhood boys to do the sanding along the deck edges with a palm sander.  There was a little instruction time as well as extra questions along the way, but for  $7/hour they did a great job and saved me hours of work and toll on my body.  So worth it!  In this tight job market, you can likely find willing labor at cut rate prices across the board.  Just don’t try to cut too much…being fair to your workers will always produce better job results.

Pace Yourself

This is especially true of big jobs.  If you throw all your energy into the game early on, you won’t have the stamina for the long haul.

Take Stretch Breaks Often

Different jobs are going to work different muscles but anything which you are doing repetitively is going to eventually catch up with you in the form of overly tight muscles and possibly even a muscle spasm.  By breaking often and stretching things out, you give your muscles a chance to release some of the tension.  These breaks will decrease the chance of you going into a muscle crisis or sustaining an injury.  If you don’t know what stretches are needed, work with a physical or massage therapist, or personal trainer to get some advice.   I offer Posture Strategy Sessions which examine current problem posture patterns and provide adjustments, stretches, and strengthening exercises to bring about greater balance.  These sessions can be used as part of project specific work as well.

Drink Lots Of Water

Your muscles need hydration.  This is especially true when you are putting out lots of energy through physical labor and is absolutely key on hot days.  Not only will you get fewer muscle cramps but you also will stay on the safe side of heat exhaustion or heat stroke.

Know When To Stop

It can be very tempting to keep going because you can see the end, but BEWARE…this is the high danger point.  Many injuries occur by being in a fatigued state and going too far.  When your body and mind are tired, you are more apt to make mistakes plus you simply have less to give at that point.  How do you know when you’ve reached the stopping point?  Listen to your body.  Stop when you noticing yourself slowing down or beginning to fatigue.  If you’re feeling exhausted, you’ve already gone too far.

Have Some Post-Job Tension Remedies Ready

To take the edge off your day’s labor, especially if you’re starting again the next day, you want to have some tools ready.   Yes, there are over-the-counter pain relievers but they can have side effects for some people.  Also, by blocking the pain receptors without truly healing the underlying tissues, you then might think you are all set to go and over-do it the next day.  Instead of or in addition to the pain relievers, try good old fashioned hot baths with Epsom Salts, a heating pad, rolling on tennis balls along the back and hips to create pressure point releases, or even getting a professional massage.  The investments you make in the moment can save you in long term tolls, both physically and financially.

Arnica cream or homeopathic pellets

Both of these options work with your body from the inside out to aid in soft tissue/muscular tension relief.  In other words, they ease the aches and pain.  For whole body aches and pains, use the homeopathic pellets which can be found at most health food stores and an employee should be able to tell you what dose to take.   If you have a specific area of the body that requires extra TLC, use the cream on that area.  The best cream I’ve found on the market is this cream put out by True Botanica.  Not only do I use it in my practice, but I use it myself with my family.

Hot Or Cold?

You might be familiar with using a heating pad or ice pack but not know when to use what.  Here’s the basic guideline.

Cold is used for reducing inflammation or swelling which often accompany an acute injury; can provide pain relief; and can sometimes decrease a muscle spasm.  When using cold you need a protective layer between the cold pack and your skin and time should be limited to no more than 20 minutes.  There are also some health conditions which are contraindicated for cold so be sure to check with your health professional before using.

Superficial topical heat has long been used for muscular and joint pain, promotes relaxation by lengthening the soft tissue parts, and promotes healing by bringing more blood, nutrients and immune support to the body part.  With heat you need to watch out for burns and should not be used if you have any of these conditions: an acute injury of less than 2 days old, skin infection, inflammation, hemorrhaging (blood loss), or the inability in the body or part to receive sensory input which prevents you from getting feedback on what’s happening to the tissues.  For basic aches and pains without injury or spasm, heat is likely the best choice.

Stretch At The End Of The Day

Stretching is what gives your muscles to message to let go of the work and tightness and come back into a relaxed, resting state.   It is one of the most important things you can do for yourself.  Yoga provides a great full body approach so feel free to take a class or use a audio or video product.  There are also good stretching books on the market or, again, work with a local professional to help you design a simple but effective routine that fits your needs.

With these ten tips and techniques packed in your tool box, you are now fully ready to go play this spring – and summer – and fall!  Have fun and let me know how it works.

©2012, Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator

What you eat plays a significant role in the state of your health. Beyond just eating supposed “healthy food”, YOU as an individual need specific foods to stay in balance. But too often you get conflicting messages about food leaving you unsure of what is right for you, or you get told a one-size-fits-all approach which doesn’t work for you.

The question for many often remains how to know what to eat to prevent illness and maybe even treat yourself when you do have different symptoms? And not just what to eat today but what to eat in different seasons, in different stages of life, etc.

I know, you’re thinking “how can I know how to do all of that?!” It may sound like a strange concept precisely because our current modern systems do not offer up such guidance. However, there is an ancient healing system, called Ayurveda, which does precisely this – gives you the knowledge and tools to understand how your unique bio-chemistry is affected by external forces, especially food.

This holistic science teaches you:

• how different symptoms can be linked to specific foods and other lifestyle elements
• how you have a unique bodytype that benefits from some foods more than others and which ones to avoid
• how seasonal shifts often require shifts in your eating
• why some foods affect you and not others
• how to use food as part of your overall wellness program AND how to use food as medicine in treating illness and disease

Want to learn such a powerful, encompassing system to help you make sense of your food?

Join Jamie Durner, Ayurvedic Natural Health Practitioner, in a special introductory class called “Food as Medicine: Making Sense of Food for Healthy Living and Treating Symptoms”. In this class you will learn about this new model from an ancient, time tested system which helps you make sense of food in a whole new way.

Tuesday, March 20th from 6:30-7:45 pm
Ayurveda Wellness within THRIVE! 2331 Silvernail Rd, Pewaukee
Investment: $20
Questions and RSVP’s to Jamie Durner @ jdurner@wi.rr.com.

©2012, Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator

Evening Yoga Workshops: Stress Relief

When:Tuesday, March 13^th 7-8:15 pm
Where: Ayurveda Wellness located within THRIVE! @ 2331 Silvernail Road, Pewaukee 53072
Self-Investment:$20
RSVP: to Jamie Durner @ 262-389-5835

Stress is an ongoing factor, unfortunately, in today’s modern world. But just because there’s a trigger doesn’t mean your nervous system has to react or respond in a way that creates further problems for the body and mind.

Tuesday March 13th from 7-8:15 pm I am offering a yoga workshop to decrease stress and recharge and recalibrate your nervous system to respond appropriate to life’s challenging moments.

I invite you to join me for an evening to…

• Shift out old and built up stress with the yoga set “Relieving your Elementary Stress”
• Explore breath to not only alleviate your stress in as little as three minutes with “Meditation to Alleviate your Stress” but also…
• Clear the subconscious of unwanted negative or fearful thoughts that can make the Negative Mind over-reactive with the traditional “Beggar’s Bowl” meditation
• And lastly conquer normal depression and discouragement, build strength in the nervous system and reach excellence in life with the “Caliber of Life” meditation.

Utilize the science and technology of Kundalini Yoga to learn simple tools to decrease stress, balance your nervous system, and stimulate the master endocrine glands in the body to give you a stronger foundation from which to deal with stress. Wear comfortable clothing and bring a yoga mat or natural fiber blanket and let’s play!

No prior yoga experience necessary. Whether you are brand new to yoga in general or the Kundalini style of yoga or whether you are a long-time practitioner, you will find a welcome place to experience, learn and explore. Come as you are able and start wherever you are at.