Archive for the ‘Dig Food’ Category

The Yoga of Nourishment

Winter Spices

Winter Wellness by Kim Kemper

At this turning point of a new year, our natural rhythm draws us inside. Winter is here, temperatures drop and our bodies seek to find a new balance. Turning to foods and remedies which reduce inflammation (leading cause of lower immunity), give warmth, ground, lubricate and calm the body assist this balancing act.Here are a few simple strategies, that you can make to optimize your winter health and wellness.
Reduce inflammation – inflammation is the underlying cause of colds and flu’s – an over acidic condition – eliminate processed sugar, gluten and alcohol for 2 weeks to jump start your winter wellness.
Warm your body from the inside – use warming spices – ginger, black pepper, cinnamon, Himalayan salt. Drinking warm liquids throughout the day like warm lemon water and ginger chai tea will help:
Ginger Chai Tea
Simmer five or six 1/4″ slices of fresh ginger root, 1 tsp. of black peppercorns in 3 cups of water for 20 minutes. Then add a cup of your choice of milk, heat to just below the boiling point and sweeten with honey or stevia.
Ground with foods that are hearty – Skip the light, cold salads and choose more vegetables like roots, sweet potatoes and winter squash. Include a hearty breakfast like steel cut oats or quinoa with grated apple and sliced almonds. Warm, vegetable root soup like Sweet Potato topped with lightly toasted pumpkin seeds and sliced cilantro.
Lubrication aids the reduction of inflammation and dryness in the joints, muscles and skin – Fresh almond milk is a soothing choice. Dry brushing the skin, followed by a sesame oil self massage adds to the lubrication of the body as it brings calming to the nervous system. Massaging your feet at bedtime invites a calm, sweet winter slumber.
Almond Milk
Soak 10 almonds overnight in enough water to cover. Drain the almonds, slip the skins off. Place the nuts in a blender with one cup of warm milk, water or soy milk, a pinch of ground cardamom and a tsp. of honey. Blend at high speed for 5 minutes and enjoy. (you can use the soaking water as well, personal choice)
Natural remedies and supplementing are individual to one’s condition and there are a few that can be considered universal: salt water gargle for sore throat, warm water and lemon frequently to alkalize the body at the onset of a cold or flu, sinus wash with a Neti pot to open and drain congestion, yoga to stimulate immunity and deep, diaphragmatic breathing.
Begin to develop your winter wellness plan; from diet to supplements, to healing cold and flu with natural remedies which nature offers in abundant ways to stay well and heal during the winter months.

For your personal toolbox of effective remedies contact Kim Kemper, Holistic Nutrition & Wellness Counseling 215.262.5295
email: kim@kimkemper.com
website: kimkemper.com


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by Gina Ferrero

image source: blog.breakawaytrainingonline.com

I love to cook.  And I love to find epicurean treasures at the local Farmers’ Market.  I served the following delicious recipes at last weekend’s Prenatal Yoga Teacher Training at DIG Yoga to rave reviews. As a part of her philosophy of living yoga Sue Elkind always includes a component on Ayurveda and nutrition to her Yoga Teacher Trainings, and encourages students to research the value of food they eat.  Both these salads are packed with nutrients and were big hits both with the pregnant moms and my fellow yoga students.

Raw Sweet And Savory Kale Salad

1 bunch of red kale

4 oz raw goat manchego cheese finely chopped (local if you can find it!)

¼ cup pine nuts

¼ cup dried cranberries

7 tbsp of Pomegranate Vinaigrette (see recipe below)

salt and pepper to taste

Trim the bottom few inches off the kale stems and discard. Slice the kale into 3/4-inch ribbons. Place the kale in a large bowl. Add cheese, pine nuts, cranberries, and vinaigrette; toss to coat. Marinate at room temperature for 20 minutes, tossing occasionally. Season to taste with salt and pepper. Enjoy!

Pomegranate Vinaigrette

1/2 cup fresh or bottled pomegranate juice

1/4 cup red-wine vinegar

2 tablespoons raw local honey

1/2 cup olive oil (not extra-virgin) or sunflower oil

In a medium bowl, mix the pomegranate juice, vinegar and honey, and let sit for 10 minutes. Whisk in the rest. Refrigerate until ready to serve. Stir thoroughly before using.

Quinoa Salad with Smoked Salmon and Capers

from Stephan Pyles’ Southwestern Vegetarian

1 tablespoon of olive oil

1 tablespoon of unsalted butter

2 garlic cloves, minced

1 cup of quinoa

2 teaspoons of salt

1/2 cups of vegetable or chicken stock

6 ounces of sliced smoked salmon

1/2 cup capers, drained and rinsed

2 tablespoons of prepared horseradish

2 tablespoons of sliced fresh chives

In a saucepan, over medium-high heat, heat the oil and butter until the butter melts and begins to foam. Add the garlic and quinoa to the pan and toast until the quinoa begins to pop, about two to three minutes. Add the salt and stock and bring to a boil. Reduce the heat to a simmer, cover the pan, and cook for fifteen minutes, or until the liquid is absorbed. Remove from the heat, pour the mixture evenly onto a cookie sheet, and refrigerate for up to one day.

Once the quinoa has cooled, add the salmon, capers, horseradish, and chives, and toss to combine well. Serve chilled or at room temperature.

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