Ingredients:

• 1 c. dry cereal flakes (wheat, oat, amaranth or rice flakes)
• 2 c. texture dry cereal (Oatios, shredded wheat, Barbara’s shredded spoonfuls)
• 2-6 Tsp (the higher end for Vata) sunflower oil
• 2 Tsp. coriander seeds
• 5 Tsp. shredded unsweetened coconut (omit for Kapha)
• 4 Tsp sesame seeds (for Vata only)
• 1/2 c. raisins
• 1/2 c. pumpkin or sunflower seeds
• 1/2 tsp. turmeric
• 1/6 tsp hing or asoefotida (available in Indian groceries)
• 1/2 tsp sea or rock salt
• 1/2 tsp curry powder
• 1/2 tsp cinnamon
• 2 tsp  Sucanat (omit for Kapha)

Heat oil in a large saucepan over low heat.  Add coriander seeds and cook 30 seconds on medium heat then add the coconut, sesame seeds, raisins, sunflower seeds and turmeric.  Mix well.  Add cereals and remaining ingredients and heat over low heat for 3-5 minutes.  Mix well then cool.   Store in an airtight container for up to two weeks.

©2013, Jamie Durner, Certified Ayurvedic Practitioner & Wellness Educator at Ayurveda Wellness in Brookfield, WI

Makes 4 – ½ c servings

Bring all ingredients below to a boil in a saucepan.  Cover and reduce to low and cook until done, about 30 minutes.

• 1 c. dry millet
• 2 ½ c. pure water
• ½ tsp. salt

Just before serving blend the following together in a blender:

• 2 tsps. Raw almond butter
• 1 ripe banana
• 1 Tbs. maple syrup
• 1 Tbsp. water

Slowly blend in the cooked millet at a low speed, using extra hot water if needed to achieve the desired texture).

©2013, Jamie Durner, Certified Ayurvedic Practitioner & Wellness Educator at Ayurveda Wellness in Brookfield, WI

Serves 1

Melt a small amount of ghee in a pot and add a small handful of ground nuts with 1/3 – 1/2 cup of quinoa flakes.  Toast together with warming spices (cinnamon, cloves, nutmeg, cardamom, or ginger), raisins or dried fruit.  Add 1 cup liquid (water or type of milk) and bring to a boil.  Turn down to a simmer and cook 5 minutes, watching that it doesn’t get too dry.

©2013, Jamie Durner, Certified Ayurvedic Practitioner & Wellness Educator at Ayurveda Wellness in Brookfield, WI

• 1/2 c. plus 2 Tbs. toasted sunflower seeds
• 1/2 c. shredded, unsweetened coconut (omit for Kapha)
• 2-3 Tbs. raisins (omit for Vata)
• 2 Tbs. maple syrup
• 1 tsp. almond extract
• 1/2 tsp coriander powder
• pinch of dry ginger for Kapha

Grind the sunflower seeds in a blender or food processor so it is a coarse meal.  Mix all the ingredients together in a bowl land press into 1 inch balls.  Makes a great, portable afternoon snack.

©2013, Jamie Durner, Certified Ayurvedic Practitioner & Wellness Educator at Ayurveda Wellness in Brookfield, WI

Ingredients:

• 8 oz chopped cilantro
• 1 tsp soma or sea salt
• Juice of 1 lime
• ½ cup water
• 2 oz raisins
• 1 tsp Mum’s Masala (available at Ayurveda Wellness) or garam masala (found at Indian groceries)

Blend ingredients together.  Optional: add a small handful of cashews before blending.

As a Natural Health Practitioner, I’m concerned about everything that affects the body, mind and energy – and this includes the toxic chemical-laden products that line that shelves of so many people’s pantries and cleaning closets. This is why I have chosen to provide Norwex household products to my clients.

Ayurveda Wellness June Group Order – Due 6/15

Each month I host an Ayurveda Wellness group order to take advantage of monthly specials and create an easy way for you to re-order supplies or try out new items on your wish list. The best part is that you can shop, browse and order online AND have the items delivered directly to your house.

For the monthly Norwex package sales can be viewed in this PDF USA-Jun13-CS and I especially like these two:

• Kitchen Dream Team (reg. $71.95/on sale for $64.99) featuring 1 Dishwashing Liquid, 1 Kitchen Towel, salmon (antibac), 1 Kitchen Cloth, salmon (antibac), 1 Dish Mat,1 Mighty Mesh Pot Scrubber
• Dad’s Deluxe Car Kit (reg. $106.96/ on sale for $95.99) with 1 Enviro Cloth, blue (antibac), 1 Car Cloth, 1 Car Wash Mitt, 1 Leather Shine just in time for Father’s Day

To place your online order, follow the instructions here, making sure that at check-out you search and select me, Jamie Durner, as the host and you will see the order listed for 6/15 at 9 pm which is the close date and time for the order.

Jamie’s Product Highlight Deal

My personal recommendation this month is the SpiriSponge – one of my favorite kitchen tools, this non-scratching scrubber sponge makes for quick clean up on pans and all non-stick surfaces including glass-top stoves; not recommended for brushed stainless steel appliances.

To get this pack of two sponges, buy $50 worth of product and receive a 50% rebate or buy $100 worth of product and get it for free!

To qualify, your totals above must not include shipping or tax nor do they include the kitchen cloth itself which you must put on your order.

If you are placing your order online and having it shipped directly to you, simply enter your full order including the cloth and I will send you a rebate check after the monthly order is complete.

If you order through me, you just need to send me an email with your items, including the colors you want if applicable, and your credit card information and I will subtract the rebate directly off your order. Orders through me need to be pick up at my office in Brookfield.

Shop Directly with “Out-of-the-Catalogue” Items.

Each month you can shop directly at my office in Brookfield. I have a certain amount of items available in at Ayurveda Wellness for purchase. These items fluctuate in terms of stock and are sold on a first come, first served basis. You not only get an additional 5% off normal catalog prices but also have no shipping fees or taxes. Items go quickly so you’re interested send me an email and I will set your products aside for pick up at my office in Brookfield.

Currently these items are available with the discounted prices listed:

• 1 set of purple Window Cloth and the yellow Enviro Cloth $30.40: use the enviro cloth wet or dry to clean everything then windows, polish mirrors, jewelry and other shiny surfaces with the window cloth – all with just water.
• Dishwashing Liquid $6.65: I have 2-12 oz. bottles available right now.  This highly concentrated, phosphate-free, biodegradable cleaner not only does a great job on the dishes, but is also gentle on your hands and reduces soap by up to 70%.   Finally a cleaner you can feel good about for the environment and still be happy with the results!
• Super Jet Dishwasher Detergent $12.35: I was so excited to finally find a dishwater detergent that wasn’t full of chemicals AND did such a good job that my picky husband couldn’t tell the difference! Not for use with DW that have stainless steel linings. Cleans 25-30 loads.
• Body Pack $18.99: 3 antibac microfiber cloths for body and facial cleaning in taupe, latte, and teal colors. Best for pitta and kapha skin types and can work wonders on decreasing oily acne.

The good news is that Ayurveda Wellness carries several products to support keeping you in balance.  Several of these feature rose.  In addition to treating the heart, the nerves and lifting the spirits, rose petals help cool the body and reduce inflammation.  This makes it especially useful during the hot summer season.  I do not list rose essential oil among the stocked supplies due it’s premium price (it requires 1,400,000 handpicked rose blossoms to produce a liter of rose oil and sixty-seven rose blossoms give only one drop of rose oil!), but if you are interested it can be special ordered. 

See what fits your needs, email Jamie to make sure the item is in stock, and stop by for your pitta balancing tool.

Rose Water Eye Drops, 2 oz, $16.50

The heat and glare of the sun can dry the eyes and create pitta-type symptoms of burning and redness.  These pure rosewater saline drops are highly sattvic, soothe the heat and make a good choice for daily eye care.  Place 2 drops in each eye in the morning and night and as needed during the day for soothing relief.

Rosewater Spray, 8 oz, $13.15

European rose petals combined with Vormag Water (water that has been vortexed and magnetized to raise the energy to a higher vibration) from the Edgar Cayce Heritage Store, this aromatherapy mist cools the body and the mind.  Perfect for treating hot flushes from menopausal changes, diffusing intense migraines, cooling off hot tempers and flushed skin, and gently soothing the mind and spirit.  It’s so good I keep a bottle at home and my office! 

Floracopeia Geranium Sur Fleur Rose Oil dram (3.75 ml), $28.50

A harmonious blend of the leaves of rose geranium with fresh petals of Damascus rose, this blend offers the cooling benefits of rose and geranium at a more affordable investment. Together this unique custom-distilled oil acts a natural anti-depressant and aphrodisiac, supports skin conditions including fungus, psoriasis, scar tissues, eczema, acne and impetigo; encourages feelings of receptivity and sensuality, alleviates chronic or acute anxiety, ease symptoms associated with PMS, increasing feelings of relaxation and balance, and clears heat and inflammation caused by rheumatism.

Floracopeia Pitta Essential Oil Blend (3.75 ml), $38.80

This is deeply cooling, calming and purifying oil that soothes hot pitta emotions of anger and judgmental thinking, cools and calms a heated mind or nervous system, and simultaneously promotes uplifting moods.  Great for the workaholic in the family as well as being a nice oil for children to support pleasant moods and greater attention spans.  Ingredients: Lavender, Kashmir, Rose-Geranium, and Ruh Khus.

Pitta Spice Churna, (4 oz) $9.50

Spices are not just great flavor enhances, they also have therapeutic properties to help balance the body and support digestion.  This spice mix includes all six Ayurvedic tastes and is specifically blended to support pitta constitutions or someone with excess pitta in their system.  Ingredients: turmeric, coriander, fennel, cumin, cardamom, ginger, cinnamon, rock salt.

Organic Pitta Massage Oil (8 oz) $15.95

This aromatic oil is a cooling blend of nine organic herbs used in Ayurveda to address excess pitta by removing internal heat while relaxing tension. A daily self-massage with this oil will benefit the skin, which is where pitta tends to accumulate, and also supports healthy circulation and flushing of toxins. As the pitta mind is driven and ambitious, taking a break with a soothing massage also balances the mind.

Organic Brahmi-Coconut Oil (12 oz) $23.95

This seasonally made oil is only available from May-September. It is beneficial for clearing and calming the mind, rejuvenating the nervous system, enhancing peaceful meditation, promoting intelligence and awareness, and reducing heat-related insomnia patterns. Ingredients: Coconut Oil**, Centella asiatica**, Bacopa monniera**. (**Certified organic)

• Do you feel like you’ve made lots of changes in your lifestyle?
• That you’re eating healthier?
• That you’re doing more and more self-care?
• And yet still not where you want to be in terms of your health?

Sometimes I have clients come in feeling this way.

And yet something interesting shows up when we begin to dig into the details of what’s been happening in their life and one of two things usually shows up – either their health input column is less than they think or not suited to their unique needs, or the health disrupting factors are more numerous or greater in significance than they realize.

Either way, their overall Sum Total of Health is lower than they’d like and they continue to experience symptoms and feel unsatisfied with their health and/or their life.

Your sum total of health can be compared to the equation I use to describe balanced hydration.

TOTAL HYDRATION  = HYDRATION INPUT – DEHYDRATION OUTPUT

Though there are other factors like sweat inducing activities and the effect of the climate and temperatures, for simplification I talk about a person needing about 6-8 glasses of total hydration which is made up of the incoming hydrating liquids (water and herbal tea) minus the dehydrating liquids (alcohol, soda, coffee, caffeinated tea).  Many people focus on trying to drink 6-8 glasses of water but forget about the dehydrating liquids.  And not everyone gets the 6-8 glasses consistently.

To enjoy optimal health with vibrant energy, physical vitality, sharp mind, and a fulfilled life, you need to look at both sides of the health equation just like with hydration and your balancing health factors need to be greater in terms of impact than the imbalancing factors.

TOTAL HEALTH = BALANCING HEALTH FACTORS –

IMBALANCING HEALTH FACTORS

You need to examine how much self-care you are giving yourself, is it the right type of self-care, and are you really getting enough of it to get the results you want.  This self-care would fall into the category labeled: balancing/nourishing health factors.

Secondly, you also need to look at what factors you have in your life that are creating imbalance and contributing to your lack of health.  Look at both factors that you currently feel in control of as well as those things you don’t feel like you have control over such as the weather or certain job or life situations.  These will fall in the category labeled: imbalancing health factors.

To start, I recommend making a simple list with the classic 2 column T list – nourishing health factors on one side, imbalancing health factors on the other.  As you think about each category, think about how certain things make you feel.

If you feel balanced, calm, peaceful, healthy after using or doing something it will likely go under the nourishing health factors.  Examples might be:

• Drinking a sum total of 60 ounces of hydrating liquids
• Getting 7 hours of sleep a night
• Eating a vata, pitta or kapha pacifying diet (if you know what that is) or eating a whole foods diet
• Eating mostly cooked food for easier digestion
• Doing yoga or stretching
• Taking walks
• Having a date night with your spouse
• Chanting or using affirmations
• Attending a spiritual service or group
• Giving thanks each day for your blessings
• Having a positive attitude
• Getting bodywork, chiropractic care, acupuncture, etc.
• Eating when hungry and stopping when no longer hungry
• Having enough good healthy oil for your body, externally and internally
• Relaxing
• Spending time in nature
• Taking hot baths with candles while reading a book
• Spending time with family and friends (could also go in the other category depending on the dynamics of your relationships)
• Laughing

After making your overall list, the next important item is to list HOW OFTEN you are doing things and in WHAT AMOUNT.  To have the best results, your self-care pieces need to be in the majority of health.  This means if there are seven days in a week, you are investing in yourself with a specific activity at least four days a week.  On the other hand, if an item of your health list is running but you’re running 10 miles seven days a week, this amount could be excessive for your bodytype or condition and be contributing to your lack of health.

Now make your list for the other side of the column – imbalancing factors in your life.

If you do something and it makes you feel stressed, anxious, depressed, angry, in pain, sick, or increases any physical or mental symptom, it is likely an imbalancing factor and is contributing to your state of imbalance or disease.  Examples might be:

• Eating white sugar and processed food
• Not eating fruits and vegetables
• Staying up late and getting 4-6 hours of sleep
• Drinking alcohol, coffee, soda, etc.
• Eating when emotionally upset or snacking out of boredom
• Sitting around and getting no exercise
• Exercising constantly
• Travelling or running around
• Working – all the time, in a stressful environment, at a job you dislike or find unsatisfying
• Having a total of 3 cups of sum total hydration
• Being in a stressful or problematic relationship
• Constantly on the go
• Using electronic devices/screens

Again, once you have your list, note HOW OFTEN and in WHAT AMOUNT each item may be.  It is not just what you’re doing but the size of the impact that you are looking at.

Now step back and with a neutral mind look at the two sides.

What do you notice?

Your left column of balancing factors could be much longer but if they are not being done consistently or in balanced amounts, they may not be giving you what you need.  If you are being consistent and your balancing factors are greater than your imbalancing factors and you’re still having problems, that could be a sign that it’s time to have a professional assessment to see if those balancing factors you’re using are really right to balance you.

If the right column with imbalancing factors overshadows the left, that’s pretty obvious why you might not be in the state of health you’d like.  On the other hand, even if your right column with imbalancing factors is minimal, if the intensity of the factors is significant, it can still outweigh your self-care efforts.  Some things in life create more stress and toll on individuals than others.  Trauma universally will have a large impact but travel can affect some constitutions more than others.  Likewise, a challenging job environment might be a minimal bother to one but create great inner havoc for another.

For example, I have a very solid amount of self-care in my life from my healthy food and eating habits to regularly exercising, doing yoga, meditating, taking herbs, and using nourishing lifestyle pieces – all done 50-70% of the time.  But when I travel internationally, I end up with digestive and elimination problems.  I have yet to find the right amount or blend of self-care to counteract the effects of the flying, the change in schedule, the intensity leading up to the trip, and all the other ungrounding factors that so often come with such a trip.  This is because travel is BIG in terms of the impact on my body.

Now that you have a better global perspective about your health, see what might be one or two good starting points to begin to change your health equation so that your results add up the way you’d like!

 ©2013, Jamie Durner, Certified Ayurvedic Practitioner & Wellness Educator at Ayurveda Wellness in Brookfield, WI

However, while I still enjoy ice cream occasionally, I don’t want the heavy dairy and sugar load or the empty calories on a regular basis.  I do still want that sweet and cool treat, especially as the temperatures rise.  And as I always say, making a change through substitution is always easier than creating a void through denial so I find it easier to resist the pull of ice cream when I turn to the naturally sweet selections of fruit.

Fruit is a natural fit for summer.  When the temperature rises and your appetite is low, the light, sweet nature of fruit makes a perfect way to feed your tummy and even help relieve your thirst while cooling your internal heat off.   

A couple things to keep in mind about fruit from the Ayurvedic perspective:

• Sweet fruit increases kapha, especially when taken in large amounts.  Therefore, it is best not to eat fruit during the kapha times which is 6-10 am and 6-10 pm.   Rather, enjoy it as a late morning or afternoon snack or treat.
• Fruit, with its cool nature, is primarily best for pitta.  And since summer is the pitta season, it is natural to eat and crave more of it to cool off the summer heat.
• Sweet fruits versus sour fruits (citrus and green or unripe fruit primarily) will be more cooling, thirst-relieving, and better during the summer.
• Fruit does not combine well with other foods and is best eaten alone; this is especially true for melons.
  
• Lastly, frozen foods are harder on the digestive system.  Enjoy them, but keep these frozen treats in moderation for a happy digestion.

Several of the recipe I’ve listed call for frozen bananas.  While most fruit is light, bananas are a little heavier and can create a different binding and texture when whipped together with other fruits. 

When choosing bananas for frozen blended treats, for maximum flavor choose bananas that are fully ripe.  You will be able to tell if a banana is ripe because they will be a deeper shade of yellow-gold and have plenty of brown spots.  To freeze, simply peel the bananas and pop them in your freezer before you go to bed at night. When you wake up, they’ll be ready to use.

With those general thoughts in mind, I invite you to explore the following recipes and enjoy!

Jamie’s Zingy Summer Smoothie

• 1 ripe or frozen banana (fresh or frozen depending on the consistency you’re wanting)
• Handful of fresh strawberries (you can also use raspberries if you don’t mind the seeds or blueberries if you don’t mind the skin pieces)
• 1 c. unsweetened almond milk
• ¼ c. orange juice
• 1-2” piece of peeled, finely chopped raw ginger

Blend all ingredients together and enjoy on a hot afternoon.

*My recipe does not include cow’s milk or yogurt.  Yogurt is sour by nature and will not combine as well with the sweet fruit.  Cow’s milk can be used in a smoothie but it is heavy by nature and if taken cold can be hard to digest.  As a result, I prefer to use almond milk.  I do add a little OJ because I like the slightly sour zip and add the fresh ginger also for the zip plus the spiciness helps to digest the drink.

Frozen Grapes

This one is really super simple and I love them!

• Simply wash your organic grapes and pat them dry (I use my super-absorbent Norwex window cloth as it quickly and thoroughly removes water without having to do more than lightly pat.  And no, it’s not the same cloth I use to actually do my windows but a separate one I keep in my kitchen for food drying!)
• Pop in the freezer in a plastic container with airtight lid.
• Freeze for a good 6 hours or longer.  Take out about 10 minutes before serving.

Whipped Bananas

I make this in my food processor but you can also do it in your blender or a Vita-Mix. 

• Take 1-4 frozen bananas depending on how many you’re serving (about 1 banana per person) and put them in the food processor.   
• Use the pulse button the first several times to break up the bananas and then as it gets going, put on the continuous on and whip until very smooth.

*You could also add some frozen strawberries to the mix or add a drizzle of good quality chocolate syrup to the banana mix at the end for an extra special twist.

Whipped Peaches

This is basically the same as the whipped bananas except with frozen peaches.  I buy peaches fresh from GA in the summer and freeze part of them in halves.  I use the peach halves in this recipe.  In a pinch, naturally you can use frozen peaches from the grocery.  I make this in my food processor but you can also do it in your blender or a Vita-Mix. 

• Take 4-6 frozen peach halves and put them in the food processor.   
• Use the pulse button the first several times to break up the peaches and then as it gets going, put on the continuous on and whip until very smooth.
  

Mango “Ice Cream”

• 1 fresh mango, with skin removed and cut into chunks
• 4 frozen bananas

Remove the frozen bananas from the freezer about 20 minutes before preparation to soften slightly. Place the mango chunks into your high-speed blender and blend until smooth. You do not need to add water and should not as it will dilute the flavor.  Add the frozen bananas and blend until smooth, pausing to stir the mixture if needed before continuing to blend. Once it reaches a creamy and smooth consistency, it’s done and ready to eat immediately!

Banana-Almond Frozen Delight

• 2 ripe bananas
• 2 frozen bananas
• 1Tbsp RAW, organic almond butter

Place the room-temperature ripe bananas into the food processor or blender and blend until smooth.

Add the frozen bananas and the almond butter and blend until VERY smooth.

Banana Date “Ice Cream”

• 4 fresh medjool dates, chopped (remove pits); fresh dates are found in the refrigerated section of most health stores
• 4 frozen bananas

Put the bananas in your high-speed blender or food processor along with the chopped dates and blend until very smooth. If you can’t get the consistency you want, add a little water but no more than 1/4 cup.

Blueberry Banana “Ice Cream”

• One large handful of fresh blueberries (see picture above)
• 4 frozen bananas

Place the fresh blueberries into your high-speed blender and blend until smooth – no need to add water. Add the frozen bananas and blend until smooth. You may have to stop the blender a couple of times and stir the mixture if it becomes stuck in the blades.  Once it is very creamy and smooth, it’s ready to eat!

 ©2013, Jamie Durner, Certified Ayurvedic Practitioner & Wellness Educator at Ayurveda Wellness in Brookfield, WI

Try out my basic recipe then let your creative juices inspire your own tasty additions!

Quick Breakfast Brown Rice Pudding

• 1 1/2 – 2 c. leftover brown rice
• 3 c. milk (cow’s, almond, soy work best)
• 1 egg, whisked before adding
• 1 tsp. cinnamon or mix of cinnamon, nutmeg, cloves, allspice
• 2 whole green cardamom pods
• 1 tsp. vanilla
• 1/4 c. natural sweetener (maple syrup or sucanat), optional
• 1/4 c. dried fruit (dates, raisins, dried cherries or cranberries), optional
• chopped nuts or seeds to top off, optional

Mix all the ingredients together except for the nuts.  Bring to a gentle boil on medium heat then turn down to simmer and cook covered for 15-20 minutes, adding more milk if needed.

Serve warm, topped with nuts or seeds if you choose.

©2013, Jamie Durner, Certified Ayurvedic Practitioner & Wellness Educator at Ayurveda Wellness in Brookfield, WI