https://www.lilymalick.com/home daily 1.0 2023-03-16 https://www.lilymalick.com/new-page daily 0.75 2021-10-20 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847765301-447UDK2L5WJTURLWTECI/image-asset.jpeg Diseases - Digestion Something general about digestive diseases, maybe a few examples https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847765301-447UDK2L5WJTURLWTECI/image-asset.jpeg Diseases - Sleep Disoders Something general about sleep disorders, maybe a few examples. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847765301-447UDK2L5WJTURLWTECI/image-asset.jpeg Diseases - Mental Illness Something general about mental illness, maybe a few examples https://www.lilymalick.com/meet-lily daily 0.75 2023-03-16 https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/e56dbbb0-f162-457e-87e7-6e84499b54ce/MarthaKirby_4963.jpg Meet Lily https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Meet Lily https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Meet Lily https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Meet Lily https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/5e83b8fc-3cdc-4af9-adff-d68834c86fb1/MarthaKirby_4918.jpg Meet Lily https://www.lilymalick.com/intro-to-ayurveda daily 0.75 2023-03-16 https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/ecb7f971-353d-4447-84c2-ff0e88966b04/MarthaKirby_5013.jpg Intro to Ayurveda - … Knowledge of life Ayurveda is made up of two Sanksrit words: “ayu,” meaning life, and “veda,” meaning knowledge. So, Ayurveda translates to the “knowledge of life,” or the study of living. Ayurveda has a very interesting approach to defining health. Ayurveda looks at three energies within our body (doshas), referred to as Vata, Pitta, and Kapha, to determine if they are “balanced.” Ayurveda also takes into consideration our digestive fire, how all of our systems and organs are functioning, and if one feels a sense of contentment in one’s mind, senses, and spirit. One of my favorite aspects of Ayurveda is that everything revolves around a connection between the mind, body, and spirit. Ayurveda is a holisitic practice with the intention of harmonizing all of these elements. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/d6ed13e4-9d82-4544-9d60-e78c67f33685/MarthaKirby_4986.jpg Intro to Ayurveda - Ayurvedic Diet The modern way of classifying food emphasizes proteins, fats, carbohydrates, and calories. Ayurveda places additional importance on the balance of energies. Some other factors to take into consideration when discussing food choices are the following: An individual’s body type Taste & quality of foods How the food was prepared When the food is consumed An individual’s digestive strength https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/21b429b5-2e15-42a8-9047-246e88df6e09/MarthaKirby_4874.jpg Intro to Ayurveda https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/20db333f-1361-4161-8735-48b6d0c789ce/MarthaKirby_4817.jpg Intro to Ayurveda - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/2acb28a3-3f05-4595-bfa7-ef700cf4e586/MarthaKirby_4945.jpg Intro to Ayurveda https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/2e1b7cae-53a2-4809-ad6d-530620f54eff/MarthaKirby_4915.jpg Intro to Ayurveda - Sleep Sleep is an integral part of our lifestyle practices, and consistency is key. Having a consistent time to wake up and a consistent time to go to bed helps reinforce that sense of security and rhythm. When we sleep, our bodies detox and rejuvenate, which is how the nervous system rests and resets so we can prepare for a new day. When we don’t sleep enough, we may feel tired and irritable. But again, balance is our primary focus. If there are some nights where you don’t get enough sleep, or if you need to stay up late for whatever reason, then that’s OK. Just remember that we are trying to do the best that we can. Even if it's not possible all of the time, try to be consistent as much as possible. Erratic routines around food and sleep potentially lead to irregularities in your hormonal and nervous system. The hormonal and nervous systems are what help us maintain a sense of balance - or homestasis - within our body and mind. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/71e5ea2f-5ab3-42c8-83ab-b0170fabe0ac/MarthaKirby_4850+%281%29.jpg Intro to Ayurveda - Daily Routines Ayurevda is really big on daily routines. And it’s not suprising, because daily routines create a sense of security and structure in our lives. Routines are also a way for us to practice self care. We know what to expect, and that’s a really comforting feeling for our body and mind. Irregular lifestyle practices can create uncertainty, and uncertainty can create stress. But again, balance is key. As with everything in Ayurveda, the intention is to do the best that we can. Even small changes will make a difference. For myself, I follow the 80/20 rule. I don’t strive to be perfect. Eighty percent of the time, I try to be consistent, and 20% of the time, life happens. That’s just reality. Integrating Ayurveda into your life is a slow process. Start with small changes. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/1ce3cea1-f04c-4c15-9870-a48474485655/MarthaKirby_4899.jpg Intro to Ayurveda - Self Massage Every morning before my shower, I use a soothing oil, such as almond or coconut oil, to massage my skin. Our skin is our largest organ. In addition to being cleansing and nourishing for dry skin, self-massage has many other benefits, including detoxing the lymph, soothing muscles, lubricating joints, and calming the nervous system. Self-massage is my personal favorite part of my daily routine. With each of these daily rituals and lifestyle practices, we are doing what we can to reduce stress, reduce constant sensory stimulation, and therefore develop good habits that support a healthy lifestyle. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/b0e05da3-f6b6-416d-bbc9-003f0f8b207e/MarthaKirby_5048.jpg Intro to Ayurveda - Exercise Exercise is another lifestyle practice that is an important part of a daily routine. A sedentary lifestyle breeds more sluggishness in the body and the mind. You might feel unmotivated, and there may be negative physical repercussions - such as high blood pressure, heart problems, or weight gain. Exercise improves flow, circulation, and balance, which are keys to a healthy state of body and mind. Even if you only have time for 10 minutes of movement, take a walk or do a little bit of yoga. It’ll do a world of good. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/fbdccdc3-e401-4c64-9e5c-fa5c1d35c077/MarthaKirby_4895.jpg Intro to Ayurveda - Rituals Rituals are really helpful in creating a sense of routine. For example: Try starting your day off with a cup of hot water. It’s very cleansing and is helpful in creating flow in your body. Try a breathing practice, which calms your nervous system and promotes good flow of oxygen. Take some deep breaths upon waking or before going to bed. Have a cup of herbal tea in the afternoon — such as chamomile or mint. Herbal teas are not only cleansing and good for digestion, they also give you a moment to pause and reset. Try scraping your tongue in the morning. Ayurveda has a special tool for tongue scraping, which is cleansing for your taste buds and enhances your sense of taste. In the morning, right before you brush your teeth, very gently scrape your tongue with an Ayurvedic utensil three or four times. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Intro to Ayurveda https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Intro to Ayurveda https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Intro to Ayurveda https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/da78e0f1-9e14-44e5-9e62-56fbdd8ee9ac/MarthaKirby_4826.jpg Intro to Ayurveda https://www.lilymalick.com/doshas daily 0.75 2023-03-16 https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/dfa2a60a-fb0e-4f90-a545-f84e6d91d199/MarthaKirby_4820.jpg Doshas - Vata Qualities The qualities associated with Vata energy are dry, light, and cold. The excess of any of these qualities will be imbalancing for Vata, while the opposite qualities - oily, heavy, and hot - can be used to create balance. Balanced When Vata energy is balanced, it supports a healthy flow of oxygen throughout our body. It supports the flow of our food going through our digestive tract. And, it also supports the flow of our nervous system by bringing signals to our brains from our sense organs - meaning eyes, nose, ears, mouth, and the sense of touch. Good flow is cleansing, nourishing, and energizing. Out of Balance If there’s an excess of air quality (Vata), then you may feel bloated or gassy. If there’s a blockage or lack of flow, you may feel constipated. Mentally, if Vata is out of balance, your thoughts might be scattered all over the place. You also might experience feelings of anxiety or fearfulness, or you may even have trouble sleeping. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/c23d8b63-83bf-4331-9507-9a6eda332f82/MarthaKirby_4861.jpg Doshas - Pitta Qualities The qualities associated with Pitta energy are light, sharp, and hot. The excess of any of these qualities will be imbalancing for Pitta, while the opposite qualities - heavy, dull, and cold - can be used to create balance. Balanced When Pitta is balanced, you will have strong digestive fire. You will be able to digest food properly, your thoughts will be focused and sharp, and your skin will look bright and healthy. Out of Balance When there is an excess of fire (Pitta), there will be too much heat within the body. In regards to the digestive process, this may translate into too much acidity, and you might experience acid indigestion. When there is too much Pitta in your blood, this will register as excessive heat, which might manifest as inflammation in your bloodstream. With deficient Pitta, you may not have sufficient heat to support the necessary transformations. Mentally, you may feel irritable, angry, or jealous - think of the expression, “hot head.” https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/a0350c5d-75b8-4d67-93be-7238dfb394ae/MarthaKirby_4861.jpg Doshas - Kapha Qualities The qualities associated with Kapha energy are heavy, oily, and cold. The excess of any of these qualities will be imbalancing for Kapha, while the opposite qualities - light, dry, and hot - can be used to create balance. Balanced When Kapha is balanced, your brain will be nourished, which in turn strengthens your memory and promotes other healthy brain functions. It also supports easeful movement of your muscles, joints, and skeletal structure. Your lungs will be nourished, and your breath will be effortless and congestion free. Mentally, you will feel peaceful, grounded, and loving. Out of Balance When Kapha is out of balance, you might experience memory loss or have a hard time comprehending things. You might experience breathing difficulties, feel sluggish, or have a heavy feeling in your head or body. Emotionally, you may feel depressed or sad. https://www.lilymalick.com/ayurvedic-consultations daily 0.75 2023-03-16 https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/b12df686-6dec-40bb-84b7-291cda118f7e/MarthaKirby_5023.jpg Ayurvedic Consulations https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Ayurvedic Consulations https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Ayurvedic Consulations https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Ayurvedic Consulations https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/2a975c9f-d477-4581-860f-13bb0afc4595/MarthaKirby_4874.jpg Ayurvedic Consulations https://www.lilymalick.com/ayurvedic-cooking daily 0.75 2023-03-16 https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/46c67119-6aa1-4c70-ac92-d975f7e25616/MarthaKirby_5004.jpg Ayurvedic Cooking - The Principles of Ayurvedic Cooking: The intention behind Ayurvedic cooking is to make food that is flavorful, satisfying, and energizing. This can be a challenge! Our bodies need proteins, fats, and carbohydrates to function efficiently. Ayurvedic cooking achieves this by integrating seasonal, fresh foods and cooking with spices to promote good digestion. We also have to navigate the more subtle properties of foods in order to prevent food cravings and overeating. In Ayurveda, we do this through cooking with the 6 tastes - sweet, sour, salty, bitter, pungent, and astringent. Some of the tastes will be from the foods we prepare, and some of the tastes will be from the spices, herbs and condiments we add to the food. The end result will be delicious meals that are nutritious and digestible. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/286dac56-bdb0-44c4-9675-0efd7c4e282f/MarthaKirby_4812.jpg Ayurvedic Cooking - Seasonal Cooking Eating seasonal foods is important because these foods contain necessary microbes to help us digest foods of the particular season. Microbes in our gut help us digest our food and help us avoid digestive discomfort. The microbes come from the soil that nourishes the vegetables and fruits. When we eat out of season, we cause an imbalance to our system, and the result can be indigestion, gas and bloating. For example, in spring, we get certain microbes that help us digest an array of leafy greens. In summer, we get microbes suited to digest a large selection of fruits. We are linked to the rhythms of nature, so it seems only natural to change in accordance to the seasons: cooling foods in summer and warming foods in winter. In addition, eating seasonally supports our immune system. For example, citrus is harvested in winter, when we need additional vitamin C to support our immunity and keep us from getting sick. https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/a8226980-b204-4124-9589-0839a0272bca/MarthaKirby_4861.jpg Ayurvedic Cooking - Cooking with Spices Cooking with spices brings out food’s flavor, impacts how well we digest our food, kindles our digestive fire, and produces a satisfying meal by incorporating all 6 tastes. Spices also promote good health in the body by balancing the doshas - Vata, Pitta, and Kapha. Lastly, spices support the body’s timely elimination process, balance hormones, and aid in the maintenance of our metabolic rate. Spices and spice blends can be used medicinally as well as for cooking. When cooking, spices are best when added to some fat, such as ghee or olive oil; the heat activates the spice’s healing properties. Spices can also promote heating or cooling energetics, so when combining spices be mindful of the overall effect. For example, chilis and ginger can generate a lot of heat within the body. To temper this effect, they can be combined with a cooling spice, such as coriander or cardamom, Spice Up Your Life Seeds vs. powders: Add seeds in the beginning of cooking and add powders at the end of cooking (*turmeric is an exception, it’s best to add it in the beginning) Freshness: Spices have delicate oils that evaporate very quickly. So, for best flavor and potency, freshly grind spices. Digestion: Spices can help with digesting proteins, fats, carbohydrates. By adding spices, your food is easier to breakdown. Spices for protein digestion: cumin, black cardamom, ginger, asoefistida, black pepper Spices for fat digestion: fenugreek, turmeric, cumin, and ginger Spices for carbohydrate digestion: cinnamon, ginger, cloves, cardamom Essential Spices (for daily use): Turmeric Fennel Cumin Coriander Black pepper Cinnamon Ginger https://images.squarespace-cdn.com/content/v1/616f5cc1f45b6166bc84c4c6/bc2439ea-11e3-4278-b66a-6d41291e7293/MarthaKirby_4972.jpg Ayurvedic Cooking - The Six Tastes The 6 tastes are essential to feeling satisfied after we eat. When we eat foods that are sweet, salty, sour, salty, bitter, pungent and astringent, our bodies register that melange with complete satisfaction, which promotes good health and prevents food cravings and overeating. Each meal doesn’t necessarily need have to have all 6 tastes, but you will want to have all 6 tastes daily. SWEET - the most nourishing taste, provides our bodies with strength and energy. The sweet taste encompasses far more than just sugar; all proteins, fats, and carbs fall into this category. Examples include: meats, oils, nuts, grains (such as wheat, oats, or rice), starchy vegetables (such as pumpkin and squash) SOUR - increases your appetite, improves absorption of nutrients, aids in digestion and cuts through the heaviness (denser, hard to digest foods) of a meal. Try adding a squeeze of lemon or lime to your next meal. Examples include: lemon, lime, vinegars, and fermented foods (such as pickles, yogurt, or cheese) SALT - aids in the digestion of food, enhances flavor, and helps our bodies cleanse. Just a note: too much salt can lead to high blood pressure and have a negative impact on our skin. Moderation is always the goal. Use sparingly! Examples include: sea salt, olives, sea vegetables, tamari, and soy sauce BITTER - naturally detoxifies, helps remove waste and toxic material from the body; the bitter taste is especially impactful for the liver, which is our main detoxing organ. Try adding a side salad or a plate of sautéed greens to your meal. Examples include: leafy greens (such as parsley, cilantro, arugula, and lettuces), kale, turmeric, licorice, and eggplant PUNGENT - cleanses the body, enhances blood circulation, and stimulates the metabolic process. Caution: do not overdue the pungent taste which can lead to digestive problems, such as too much of acidity. Examples include: garlic, onions, ginger, chilis, cloves, cinnamon, cumin, thyme, and turmeric ASTRINGENT - tonifying, helps bring our bodies into balance by absorbing excess moisture. The astringent taste is best recognized by the quality of dryness in the mouth. Spices and herbs really help with incorporating astringency. Examples include: tannins from teas, green tea, cranberries, unripe fruits, pomegranates, most berries, basil, rosemary, and nutmeg Note: Some foods can have more than one taste! For example, turmeric is astringent, bitter and pungent The 6 Tastes in Action A grain bowl with the following ingredients is a great example of a meal that contains all 6 tastes: Grains, such as rice or quiona = sweet Sautéed greens, such as kale = bitter Roasted carrots = sweet and astringent Dressing made with lemon juice, olive oil, salt and black pepper = sour, sweet, salt, and pungent