January is a popular time to clean house – to organize your kitchen cupboards, purge your closets and crawlspace, and, for many, take stock of physical health goals and maybe even partake in a cleanse or detox to help counterbalance holiday indulging.

In Ayurvedic Medicine,”āma” is the term used to describe the build-up of toxins that can result from overindulgence of food or substances, or from the consumption of anything through any of the five senses that interferes with the flow of life force energy. Naturally, this includes chemical toxins such as those present in ultra-processed or congesting foods, alcohol, nicotine and other drugs; but it can also refer to heavy, undigested emotions, psychological distress, and negative thoughts and feelings, particularly in regards to the self.

The holidays can be an especially stressful time, one in which we’re primed for over-extension, both physically and emotionally. Besides attending more parties and eating and drinking more than we perhaps normally would, many of us are also sleeping less, stressing about holiday shopping or finances, and playing Tetris with our already hectic schedules. And all of this before the drama that commonly ensues when you force family members together (particularly those who wouldn’t normally spend time together) for a “special” dinner.

Anything we consume, be it through diet, media, relationships, etc. has the potential to increase “āma” – to manifest as the accumulation of toxicity in our system – if it is not utilized as energy or eliminated as waste. This includes stressors such as suppressed emotions, resentments, anger, traumatic experiences and disappointments.

Āma, whether it’s mental, emotional, or physical, begins its accumulation in the gastrointestinal tract, hence the axiom, “listen to your gut”. It’s the reason many of us experience stomach aches or disturbed appetite when we’re under stress, and also why Ayurveda puts such a strong emphasis on diet and digestion.

In more modern or Western healing models, this idea is exemplified by the Vagus Nerve, the longest of the cranial nerves which runs from the root of the brain stem to our digestive tract. Also known as the “Gut-Brain Axis”, the Vagus Nerve represents the main component of the parasympathetic nervous system, and governs crucial bodily functions like mood regulation, immune and heart health, nutrient assimilation, cellular repair, and much more. We also know that up to 95% of serotonin (the primary “feel-good” hormone that helps to fight depression and anxiety) is produced in the gut.

Since the central G.I. tract houses the doshic “home sites” in Ayurveda (the stomach, small intestine, and colon), when āma is left to linger there for a long time, it can spread to the deep tissues and plant the seeds for disease formation. By blocking nutrient and energy supply to vital channels, āma can eventually lead to the damage of healthy tissue and the poisoning of the entire system, including all three (physical, mental, and emotional) bodies.

In each dosha, the accumulation of āma may manifest in different ways. In Vata, for example, it may present as exhaustion or joint pain or stiffness, while in Kapha it can manifest as congestion or lack of appetite. Some general signs and symptoms for everyone, though, are feelings of weakness or heaviness, lethargy or even depression, indigestion or constipation.

So, as we begin detoxing our physical bodies this New Year, let’s not forget about our mental and emotional bodies, too. A digestive cleanse is a great time to clear out space in your home or environment as well as your body, or to evaluate and maybe even purge some toxic relationships.

Besides cleansing or eliminating mental and emotional āma through practices such as journalling or talk therapy, we can also “metabolize”, or “put to use” that accumulated energy. Just as we can put excess food to use by working out, so too can we make mental/emotional āma work to our advantage. By reflecting on the lessons and growth that challenging experiences may have brought us, or by channeling our thoughts and feelings into a new creative pursuit, or a meaningful project that serves others going through something similar, we can give our pain purpose.

And by channeling otherwise stagnant and destructive energy into something positive, we may finally begin to heal, clearing our path to flourish in the year to come.

Hey friends!  

Happy New Moon in Sagittarius! 

Some of you may have noticed that I’ve been quiet lately… As the year winds down and we move into the last complete lunar cycle in 2022, I find myself leaning into softness in a new and welcome way. 

I’ve been quietly working on some things, and in all likelihood, will still be working on those things for a long while yet. It’s a project which has required me to be very intentional about conserving energy, rejecting distractions, and releasing any lingering perfectionism leftover from the dumpster fire of “information gathering” that was my twenties. 

For the first time, for the sake of a dream, I’m forced to do things a little less well. Grace, and radical acceptance of myself, my life, and the people in it, has become a regimen, as sacred as caring for myself through nutrition and movement. 

Perfection, as the old proverb goes, is 80%. I find myself rejecting all-or-nothing, black-and-white perspectives and embracing the grey areas of life, the reality that many things (sometimes contradictory things) can coexist in truth and beauty. 

Speaking of beauty, I’ve also been leaning into the non-essentials of life. You know – those simple things we used to do that made us feel alive or comforted or delighted but that we no longer indulge in because we’re more focused on what we “should” be doing than on what is going to nourish our souls.  Like a milky cup of tea in the afternoon  or a few delicious hours spent perusing the shelves of a used book store  or buying flowers for the kitchen table at the Farmer’s Market, just because. 

(On a side note, if anyone out there finds as much joy in spending a wholesome day thrifting or book-shopping, supporting local farmers and creators, or sharing space over a nourishing meal or coffee, let’s make plans!)  

All of this is to say that, as we transition into a New Year, I’m choosing to transition Well Fed, as well, into a slightly softer, earthier, even more holistic resource to serve as both a home for creativity and nourishment and an inspiring and comforting resource for anyone still interested. 

I will always continue to share wholesome recipes and food-related content, but my intention is to do so in a more inclusive way. I believe all foods have a place in a “healthy” lifestyle. It’s been a long time since I’ve put any kind of label or restrictions on my diet, and I invite anyone else with whom this resonates to do the same. 

The principles of Integrative Nutrition teach us that the food we eat is actually our Secondary Diet. Our Primary Diet consists of all the things that feed us beyond our plates – the things that, when aligned with our well-being, bring us joy, meaning, or fulfillment, that make life worth living. For me, cooking itself falls within this realm.  But also yoga, travel, Ayurvedic medicine, nature, writing, slow-living, and intimate friendships.

All of the things we consume, be it food, spirituality, media, our jobs, activities, or relationships have the potential to impact our health, to either nourish us or harm us. I want to be a contributor to the nourishing, to create content that is as inclusive of our Primary Diet as it is of our Secondary One. I want Well Fed to be a space to feed our whole selves, in body, mind and soul. 

I haven’t decided yet whether I’m going to continue doing one-on-one nutrition consults (if you have prepaid bookings with me, don’t worry! I’ll always honour them), or if I want to try serving myself and my community in a different way.

My hope is that you’ll stick with me while I explore this, and that you’ll join me in building this community. If not, that’s okay too. 

See ya on the other side!  

#namaste

Welcome to Pitta season!  

Since today is the solstice, and the official first day of Summer, it seemed like the perfect opportunity to share my Ayurvedic Summer tips and recipes.  

In Ayurveda, it is said that like increases like and opposites balance; Have you ever wondered why some people are sun-worshippers, relishing the heat of Summer with a heightened sense of vibrancy and harmony, while others feel uncomfortable and lethargic, pining for the crisp lightness of Winter?  

Depending on your constitution, Summer may feed your energy by stoking your internal fire, or it can aggravate the innate tendencies of a more hot-natured (Pitta-dominant) individual. Those in the latter category may find themselves struggling with skin irritation or breakouts, digestive issues like heartburn or acid reflux, inflammation, and extreme perfectionism or even obsessive compulsive behaviours.

Since Summer is characterized by long days of bright sun, sharp heat, and intensity (all characteristics that are directly in line with the Pitta dosha), the best way to avoid the symptoms of an overabundance of Pitta in the system is to adopt an Ayurvedic seasonal routine that focuses on grounding and cooling, which in turn allows us to enjoy the unique gifts that Summertime has to offer without any unpleasant side effects.

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲

Most people find it beneficial to go to bed early and rise with the sun this time of year, and to get some movement in early in the day. Before you bathe, you can try massaging with a light coating of Pitta-soothing oil, like coconut or sunflower oil, which helps to calm the nervous system and cool the body. Summer is also an ideal time to spend time in nature, and emphasize rest and relaxation. You can practice grounding by standing barefoot on the earth, swimming in a natural body of water, or sitting for a meditation with your back against a tree.  

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲

While Summer is a great season to be active, exercise is very heating, and it’s important to workout intentionally and at the appropriate level of intensity. It’s best avoided during the heat of the day (between 10AM and 2PM), and it’s important not too push too hard. Exercising at 50-70% of your maximum capacity, and breathing through your nose, will both help to avoid an over-accumulation of Pitta. There are also some excellent yoga poses designed to massage, strengthen, clear, and detoxify the solar plexus (abdominal cavity, which holds the most heat). If you enjoy yoga, you can try to incorporate Cat/Cow, Cobra, seated or reclined twists, and Child’s Pose into your practice.  

𝗗𝗶𝗲𝘁

Summer is a time to favour light, bitter, and astringent foods. Since our digestive fire (or “agni”) is already primed by the Pitta climate, we are better able to tolerate raw fruits and veggies this time of year, and nature enthusiastically provides, with abundant in-season produce to enjoy plenty of fresh fruits, salads, and smoothies. It’s best to avoid heating spices, excessive sugars, or congesting or acidic foods like coffee. Instead, I love to make a new iced herbal infusion every week to keep in the fridge, so I have something hydrating and refreshing to sip on after my workouts or whenever I’m starting to feel the heat.  

This week, I made a Nettle Infusion with turmeric, ginger, and lemon.  Besides their natural bitter and astringent qualities, nettles stimulate liver detoxification, clear inflammation, and act as a natural Antihistamine, helping to reduce the symptoms of seasonal allergies.  And although ginger is heating by nature, it is also tonifying and well-tolerated by most dosha-types. You can leave it out if you prefer.

Nettle Infusion

 4 cups of filtered water

 3 nettle tea bags (you can also use loose leaf)

 1-inch piece fresh ginger, roughly chopped

 1-inch piece fresh turmeric root (you can also use 2 turmeric tea bags)

 Juice from 1/2 a lemon

Sweetener, if desired (I like to use stevia, as it is the least heating, but you could also add a Tablespoon or two of honey or coconut sugar)

Bring water, nettles, ginger, and turmeric to a boil in a medium pot. Remove from heat and let steep for 30 minutes. Stir in lemon juice and sweetener, and refrigerate until chilled. Will keep for 3-5 days in the fridge.

*If you would like some added electrolytes, you can also add a pinch of Pink Himalayan or Celtic sea salt.