Pumpkin Flax Muffins

Pumpkin Flax muffins to balance Vata in fall!

Fall is here and it’s time for pumpkin everything! The Banyan Ayurveda & Yoga Cancer Maintenance & Prevention Program participants were discussing the new season that’s upon us and the warmth of pumpkin bread. It inspired me to create a pumpkin and flax alternative. These are great for breakfast! It’s from a freshly cooked butternut squash pureed in the cuisinart. And you can use the leftover puree to make a pumpkin chai latte with rooibos tea. I like using a 6 cup muffin tin for double size muffins. These were moist and delicious! And don’t forget to vote!


Wet Ingredients:
1/4 cup milk (cow, coconut, etc.)
1/3 cup coconut oil (or ghee or mix of both)
2 eggs; 1/2 cup maple syrup; 1 cup pumpkin puree
1 tsp. vanilla extract

Dry Ingredients:
1 3/4 cup whole flour (gluten free mix or wheat)
1 teaspoon cinnamon, clove, ginger; 1/2 t nutmeg
1/3 cup ground flax
1 tsp baking soda
½ tsp salt
1/4 cup dry quick cooking oats

Directions:

  1. Preheat oven to 325* F
  2. Grease muffin tin
  3. Mix DRY ingredients in a medium bowl
  4. Mix WET ingredients in a large bowl, then add dry ingredients
  5. Pour batter in muffin tray
  6. Garnish muffin tops with slices almonds and raw brown sugar
  7. Bake for 28 minutes

Serves: 6

Preparation time: 35 minutes

Vata: Decreases
Pitta: Decreases
Kapha: Neutral
Season: All

For Individual Doshas:

Vata: Increase nutmeg, clove and cinnamon
Pitta: Fold in 1/2 cup chocolate chips or coconut flakes
Kapha: Use dry ginger

© 2020 by Ann Wagoner
www.lighthouseayurveda.com

Boosting Immunity with Yoga and Ayurveda

People have been asking if Yoga and Ayurveda have tips for boosting immunity, staying well and thriving during coronavirus times. Here are some top tips:

  • For those self isolating: Enjoy the time off. Rest, relax and allow your body to rejuvenate after so much hard work. Stay home if you have one. Be grateful if you do. Avoid public establishments (schools, gyms, offices, restaurants, groups or socializing less than 6 feet from someone).
  • Establish online communities for socializing. Practice holding your hands together in the gesture of “Namaste” to say hello. It’s time for humanity to end the handshake.
  • Take walks in nature. Enjoy spring. Meditate, do yoga at home, make your own home-cooked meals. Have three meals per day. No snacking.
  • Follow a circadian rhythm. Wake before sunrise. Be in bed by 9:30pm.
  • Wash your hands with soap and water for at least 20 seconds after touching public surfaces, doorknobs, etc. Alcohol-based hand sanitizers, if soap and water is not available, should be at least 60 percent alcohol.
  • Don’t touch your mouth, eyes and nose with unwashed hands. Especially before alternate nostril breathing.
  • Cough, sneeze, rant or sing into your elbow if you are around other people.
  • Clean and disinfect frequently touched objects and surfaces with household cleaners.
  • Take time for leisure activities and humor daily. Find a daily source for laughs.
  • Start writing in a journal. See what comes up for you in this time. Are you reacting with anxiety, anger, denial or depression? Just observe. Don’t judge.

Catch up on Sleep

Turn off electronics after 8pm at night to encourage sound sleep. Sound sleep has been proven to boost immunity and help the body repair itself. Get plenty of rest, drink plenty of fluids, eat healthy foods, and manage your stress to keep your immunity strong. Along with that Ayurveda also recommends immune boosting herbs to support your immunity. Half a teaspoon of Triphala powder with 8 ounces of warm water before bed can help with proper elimination in the morning. Avoid late-night media. Avoid murder mysteries or horror films.

Food, Diet and Spices

This is the time of year to prefer Kapha balancing foods. Avoid wheat, dairy, coffee, caffeine, sugar, smoking, alcohol, snacking, etc. Have your main meal at lunch. Have plenty of healthy fats like coconut oil, ghee, fish oil. Have a daily beet, apple or lemon juice. Avoid inflammatory foods. Bats have bodies with very little inflammation so they can fly. Scientists think this is how they can survive with so many viruses in their system.

Some of the dietary immune boosting foods, and anti-inflammatory foods, include kitchari, oranges, lemons, elderberry, dandelion greens, fresh ginger, turmeric, tulsi tea (holy basil), cinnamon, pepper and fenugreek. Prefer warm food and hot tea. Sip on ginger, pepper, honey and turmeric tea twice a day. (Garlic can be OK.) Have kiwi, broccoli and other fruits and vegetables high in Vitamin C. Amalaki has lots of vitamin C.

Hot Tea Herbs & Spices

Echinacea, Ginger, Licorice, Tulsi, Turmeric, Throat Coat, Sitopaladi, Gypsy Cold Care. Or a rooibos blend with fresh ginger, cinnamon, clove, nutmeg. The cinnamon helps the lungs, clove opens pores and nutmeg relaxed the nerves. Ginger is a diaphoretic and expectorant that is the best Sattvic spice for colds and flu. Other beneficial herbs are lemongrass, cardamom, goldenseal. Avoid milkshakes.

If you start getting symptoms, Ayush herbs has Kuff Soothe syrup and Flucomune pills. I also like Umcka, zinc tablets and vitamin C powder. Alternate between each one every 2 hours if you feel symptoms. Stronger Ayurvedic herbs are available with an online consultation.

Chanting

The best thing you can do for your health is to NOT WORRY. The Dalai Lama advised followers in Wuhan to chant the “Tara Mantra” to maintain peace of mind. This is how it goes:

“Om tare tuttare ture Soha”. In my research related to cancer survivors, those who tested positive but had reduced anxiety, fear and worry were able to hove a bolster stronger immune responses.

Misc. Items

  • Have Stamets 7 Daily Immune Support (mushrooms) once daily
  • Ride out the fever with hydrotherapy. See a naturopath if you don’t know how to do this.
  • Open your mouth and let the sun shine on your tongue and throat. (When you are away from other people.)
  • Engage in Mantra, Marma, Mudra, Yoga to relax. It will boost your mood and immunity!
  • Remember the saying: Feed a fever, starve a cold.
  • Apply two Nasya sesame oil drops in each nostril once daily in the morning
  • Observe rest and mild exercise.
  • Practice breath of fire daily – or other Pranayama if you have high Pitta
  • Don’t combine ginger and aspirin. They are both blood thinners. Separate ginger and aspirin by at least 2 hours.
  • Mix cinnamon and honey to relieve congestion.

Yoga Postures

  • Daily Backbends: Cobra, Cat & Cow, Bow, Locust, Bridge
  • Daily Shoulderstand: Or legs up the wall (compress throat center)
  • Daily Fish Pose (open throat center)
  • Savasana: daily reclined relaxation

Zoom Tips

            If you have moved your work or classes online, please set up a passwords for your Zoom call attendees. There have been trolls on the internet looking for public zoom calls, and taking over the broadcasting with pornographic imagery. They have registered with multiple logins, so they can’t be shut down and a women’s tech online conference had to be ended early because of hijacking. Take preventative steps by requiring each attendee to have a unique password.

Question: What are the Kleshas and how do they relate to Coronavirus (COVID-19)?

Answer: The Kleashas are the afflictions that prevent us from seeing the oneness that already is. In Rama Vernon’s translation of Patanjali’s Yoga Sutras (II:2-9), we learn that Ignorance (Avidya) and Clinging to Life, or Fear of Death (Abhinivesa) are two sides of the same coin. Throughout the discussions of the virus, can we hold opposite points of view at the same time, such as: a) It’s just another flu this spring; this will pass; b) It’s a deadly virus that warrants government quarantines and action and life will never be the same. Explore the Kleshas and what comes up for you by writing in a journal. (See item #10 above.)

Fear of death leads to neediness, anxiety, guilt, mistrust, suspicion, feelings of being unloved, defensiveness, aggression and perception of separation. Ignorance creates cultural and humanitarian divides, separation and borders and boundaries between people, states and nations. We can counter these with correct perception (Pramana) and with proper memory (Smriti). We are all one. We have never been separated. We mistake the real for the unreal. Who is the Self? Meditate on the nature of consciousness. The painful mindwaves of the Kleshas can be transformed into non-painful mindwaves (Vrttis). Vrttis, mind waves, can be observed and released. For more from Rama, purchase Book Two of the Yoga Sutras. Learn how to be present in the NOW of each breath. Life begins with an inhale and ends with an exhale. Be grateful for each breath. Samadhi, enlightenment, can be realized in just 12 focused breaths. Can your mind stay 100% focused on the breath for just 12 inhales and exhales?

Daily practice of Yoga, Pranayama and Meditation are more important than ever. And many people have more time now to practice this. Make every moment divine.

 

Apply for the 300-hour Yoga Training Program Starting June 2020

Apply now to join the Center for Ayurveda and Yoga Study 300 hour program that begins June 24, 2020. Learn Yoga Philosophy and Lifestyle to find balance in mind, body and spirit.  Trainers: Jeevani Eigen, Mary Harju, Ann Wagoner. To register or for more details, email ann@lighthouseayurveda.com. Program provides Yoga Alliance certification.

Learn Yoga Asana, Yantra, Mudra and Pranayama as taught by Rama Jyoti Vernon. Applied philosophy of the Yoga Sutras by Patanjali will be studied in depth. This advanced yoga teacher training is open to any RYT-200 who wants to become an E-RYT-500 certified to teach in yoga trainings. Graduates will also have in depth yoga knowledge to apply to a current profession. Learn ancient secrets of Yoga, and travel a path that can lead to Yoga Therapy, Ayurvedic Yoga Therapy or complement other professions. This program meets the NEW Registered Yoga School enhanced standards of Yoga Alliance. Discover today what new paths may await you!

Matcha Green Tea Muffins

matcha muffins
Chocolate Chip Matcha Green Tea Muffins

These absolutely delicious, decadent and mildly witchy matcha green tea muffins can make any chef feel like a magician. Any sweet food that is intentionally prepared green may bring looks of shock and awe to the uninitiated. I was first introduced to matcha green tea chocolate chip muffins by the crystal rock shop in Tyler, Texas. A special cook drops them off on Fridays between 12-1pm and by 2pm the next day they’re usually all gone. Since I only get to Tyler once in a blue moon to work on a new book with Rama, I decided try to recreate them.

Dry Ingredients:
1 3/4 cup flour (gluten free mix or wheat)
½ cup sugar
3 tsp baking powder
½ tsp baking soda
½ tsp salt
1.5 Tablespoon matcha powder
Wet Ingredients:
1 cup milk (cow, coconut, etc.)
¼ cup vegetable oil (sunflower, avocado, or safflower)
1 egg (for vegans use 1 tsp. apple cider vinegar instead)
½ tsp. vanilla extract
¾ to 1 cup chocolate chips (or carob chips)

Directions:

  1. Preheat oven to 350* F
  2. Fill a muffin tip with paper liners
  3. Mix DRY ingredients in a medium bowl
  4. Mix WET ingredients in a large bowl, then add dry ingredients
  5. Fold in ¾ cup chocolate chips
  6. Pour batter in muffing tray
  7. Garnish muffin tops with remaining chips
  8. Bake for 20 minutes

Serves: 6-8

Preparation time: 35 minutes

Vata: Neutral
Pitta: Decreases
Kapha: Neutral
Season: All

For Individual Doshas:

Vata: Substitute ¼ teaspoon spirulina for some matcha to reduce caffeine
Pitta: Use carob chips instead of chocolate to prevent skin breakout
Kapha: Use gluten free flour alternative and coconut milk

© 2020 by Ann Wagoner
www.lighthouseayurveda.com

Ayurveda, Yoga & Tridosha Class

Spiral

Spiral
Center for Ayurveda and Yoga Study

Learn how to bring Ayurveda and Yoga together to help yourself and others find balance in mind, body and spirit. This 200-hour course starts January 7th, 2020. To register or for more details, email ann@lighthouseayurveda.com. Program provides Yoga Alliance certification and Professional Ayurvedic Continuing Education credits from the National Ayurvedic Medical Association.

Learn yogic back breathing as taught by Rama Jyoti Vernon as well as how to balance your constitution, Dosha, for the season. Learn about the three Doshas — Vata, Pitta and Kapha — and which qualities can be balanced by various lifestyle changes. Students will gain in depth knowledge for self-renewal and balance and learn how to apply this to their current profession or study. Learn ancient secrets of Ayurveda, the science of life that dates back 5,000 years, and how to put this into use now. When merged together, these two modalities have deep transformative potential. Discover today what new paths may await you!

Yoga Therapy and the Mind

Yoga Therapy and the Mind Panel
Ayurveda and the Mind: 15th Annual NAMA Conference in California in April 2019.

Can Pranayama (breathing), Marma (vital point therapy), Dhyana (meditation), and Satvavajaya Chikitsa (psychotherapy) be used in yoga practices as an adjunct therapy in rogi Ayurvedic care? Yes! Collaborating with Anisha Durve, Dhanada Kulkarni, Robert Schneider and Lissa Coffey at the 15th annual NAMA conference in California was a real honor.

After much discussion at the conference of the gut-brain connection, we examined the lung-brain link — neuropulmonology — and how regulation of breath can improve vital functions like memory. In Pranayama, we  “empty ourselves of form and transcend duality,” says Rama Vernon. By bringing forth a Sattvic mind for any Dosha, we can purify the subtle inner pathways. When we use Pranayama to tap into a third type of memory described by Patanjali as “supernormal” memory, we remember our oneness with all of creation. To learn more about how Pranayama can bring for the eternal cosmic vibration in yourself, see Rama’s new translation of the Yoga Sutras, Chapter 2 — in print and now available!

Bieler’s Broth

Vata: Decreases

Pitta: Decreases

Kapha: Decreases

Season: Spring and Fall

Bieler’s Broth is an alkalizing soup for cleansing in Spring or Fall. Warming the belly on cool days, this soup is cleansing for the liver and kidneys. The zucchini reduce Pitta, the celery reduce Kapha and the pureed green beans balance Vata. It is often made with spinach which is a nightshade, so try it with kale. This recipe is adapted from Dr. Henry Bieler who wrote “Food is Your Best Medicine” in 1987.

Ingredients:

  •  2 medium zucchini
  • 1 cup trimmed and chopped green beans
  • 3 stalks celery
  • 1 cup chopped kale
  • 1 small bunch parsley
  • 2 cups water
  • pink rock salt to taste (or veggie broth)

Optional: rosemary, basil, oregano

Directions:

1. Boil first three veggies until soft (10 minutes).

2. Pour over parsley and kale to sit for 3 minutes.

3. Puree in blender and enjoy!

Serves: 2

Preparation time: 20 minutes

For Individual Doshas:

Vata: Add basil.

Pitta: Add dill.

Vata: Add oregano.

Book Two of the Yoga Sutras by Rama Now in Print!

NEW! The next book by Rama Jyoti Vernon on the Yoga Sutras is Book Two. Available now! Order below.

Patanjali’s Yoga Sutras: Gateway to Enlightenment, Book Two” has just been released. “Because Rama Jyoti is soaked in Yogic and spiritual discipline, this book is the outcome of her own Yogic discipline and sincere Yoga practice. She has a deep experience of Yoga, and her translation of the Yoga Sutras is accurate and practical. As a hands-on guide to follow in daily living, her book will bring radical change and transformation in the life of each individual,” says
Vasant Lad, B.A.M.S., M.A.Sc., Ayurvedic Physician, Author of Ayurveda: Science of Self-Healing, Textbook of Ayurveda series, and more.

Book price includes FREE shipping in the continental United States. Please allow 5-7 business days for shipping within continental U.S. For holiday purchases, expedited shipping (additional cost) is available until November 30.

Quantity of Book Two


Learning Module on Yoga and Ayurveda

Find health naturally! Learn about Ayurveda, Yoga and self-care this Winter! Find out how to balance yourself during the hottest season of the year with healing foods, breathing practices and yoga.

Discover how to introduce these ancient techniques in a modern health-care setting. Learn how to avoid all that and find beauty from the inside out.

  • Recommend the best foods, spices and routines for Vata Dosha
  • Discover the science-based benefits of aromatherapy
  • Sample Mudra, Marma, Bhandha, Asana, Yantra and Mantra!

This is one 11-week module of the 4-module program.

Class meets on Tuesdays and Thursdays from 6 – 8pm at PCC CLIMB Center, 1626 SE Water Ave, Portland, OR.

Fall class starts Tuesday, January 8th at 6pm!

Register now!