Spring Recipe: Spiced Chia Pudding
Spiced Chia Pudding (Cooling & Energizing for Spring)
Why? Chia seeds are light and high in fiber, while spices like cinnamon and cardamom aid digestion.
Ingredients:
2 tbsp chia seeds
1 cup almond or coconut milk
½ tsp cinnamon
¼ tsp cardamom
1 tsp monk fruit sweetener or mashed dates
½ tsp vanilla extract
Instructions:
Mix all ingredients in a jar.
Stir well and refrigerate overnight.
Serve chilled with crushed nuts or berries.
Benefits of Chia Seeds
Chia seeds are a superfood packed with nutrients and offer many health benefits, especially for digestion, energy, and overall well-being.
1. High in Fiber (Great for Digestion & Gut Health)
Chia seeds are very high in fiber (about 10g per 2 tbsp), which helps keep digestion smooth and prevents constipation.
The gel-like texture they form when soaked can soothe the gut and promote good bacteria.
2. Energy-Boosting & Sustaining
Rich in healthy fats, protein, and fiber, they provide long-lasting energy without spiking blood sugar.
Great for workouts and avoiding energy crashes.
3. Omega-3 Fatty Acids (Good for Brain & Inflammation)
Chia seeds are one of the best plant-based sources of omega-3s, which support brain health, mood balance, and reduce inflammation.
Ideal for joint pain, heart health, and mental clarity.
4. High in Antioxidants (Good for Skin & Aging)
Helps fight oxidative stress and reduces signs of aging.
Supports healthy, glowing skin and may prevent wrinkles.
5. Supports Heart Health & Blood Sugar Balance
The combination of fiber, protein, and healthy fats helps stabilize blood sugar and reduce cholesterol levels.
Can help prevent blood sugar spikes and crashes.
Potential Downsides of Chia Seeds
1. Can Cause Digestive Issues if Eaten Dry
Chia seeds absorb up to 10x their weight in water, so eating them dry without soaking can cause bloating, gas, or constipation.
Always soak them first or drink plenty of water if eating them dry.
2. May Cause Bloating for Sensitive Digestion
If you have IBS or a sensitive gut, too much fiber too quickly may cause bloating or discomfort.
Start with a small amount (1 tsp) and increase gradually.
3. Could Interfere with Blood Thinners or Low Blood Pressure
Chia seeds naturally lower blood pressure, so if you're on blood thinners or have very low blood pressure, eat them in moderation.
4. May Be Hard to Digest for Some People
If you have trouble digesting seeds, you may do better with ground chia seeds, which are easier to absorb.
How to Eat Chia Seeds for Maximum Benefits
✔ Soak them first (in water, nut milk, or smoothies) to avoid digestive discomfort.
✔ Eat in moderation (start with 1 tsp and increase gradually).
✔ Pair with warm foods if you have weak digestion (e.g., in warm oatmeal or soups).
OpenAI. ChatGPT. 2023. https://www.openai.com/chatgpt.
The Practice of Ayurvedic Ritucharya: Eating According to Season
In Ayurveda, the practice of eating according to the season is known as "Ritucharya" (Ritu = season, Charya = regimen). This ancient approach aligns diet and lifestyle with the seasonal changes to promote overall well-being, and maintain balance in the body’s doshas, Vata, Pitta, and Kapha.
Ayurveda explains Vata, Pitta, and Kapha as the energy forces that make up everything in nature—including our bodies and the changing seasons. Each dosha is a combination of the five elements (earth, water, fire, air, and space) and is linked to specific times of the year based on its qualities. Doshas influence how you feel, behave, and even what foods suit you best at different times of the year. With each seasonal change, the dominance of these body doshas shifts. Choosing foods that honor and assist the body with this energy shift helps to avoid common seasonal issues and strengthens the body’s readiness for seasonal change.
Vata (Air + Space) – Linked to Fall & Early Winter
Vata in Nature:
Like the wind, Vata is light, dry, cool, and changeable.
Think of fall: the air becomes crisp, dry leaves scatter, and temperatures start dropping.
Vata Season: Fall & Early Winter
As the weather gets cold, dry, and windy, Vata naturally increases.
The unpredictable, fast-changing nature of fall and early winter mirrors Vata’s energy.
How Vata Affects the Body & Mind in Fall:
Creativity, high energy, and new ideas.
Dry skin, cold hands/feet, anxiety, restlessness, insomnia.
Pitta (Fire + Water) – Linked to Summer
Pitta in Nature:
Like the sun, Pitta is hot, intense, sharp, and transformative.
Think of summer: the sun is blazing, days are long, and heat builds up.
Pitta Season: Summer
Hot temperatures, intense sun, and long days naturally increase Pitta.
The season’s fiery, energetic nature matches Pitta’s qualities.
How Pitta Affects the Body & Mind in Summer:
Motivation, focus, and strong digestion.
Overheating, skin rashes, irritability, inflammation, and acid reflux.
Kapha (Earth + Water) – Linked to Late Winter & Spring
Kapha in Nature:
Like the earth and water, Kapha is heavy, moist, cool, and stable.
Think of late winter and spring: snow is melting, moisture increases, and the earth feels heavy.
Kapha Season: Late Winter & Spring
The cold, damp, and sluggish qualities of this season increase Kapha.
The slow transition from winter to spring mirrors Kapha’s stable and grounding nature.
How Kapha Affects the Body & Mind in Spring:
Strength, endurance, and calmness.
Sluggish digestion, congestion, seasonal allergies, water retention, and low motivation.
Vasanta (Spring) Eating & Kapha Aggravation in Ayurveda
Spring (Vasanta) is the season where Kapha dosha is at its highest. This happens because, during winter, Kapha (which is heavy, cold, and moist) accumulates in the body. As the weather warms up in spring, this stored Kapha starts to "melt," leading to issues like allergies, colds, sluggish digestion, and water retention.
Understanding Kapha Aggravation in Spring
Kapha is made of earth and water elements, making it heavy, slow, cool, and sticky. In spring, excess Kapha can cause:
✔ Sluggish digestion and metabolism
✔ Sinus congestion, colds, mucus buildup
✔ Seasonal allergies (runny nose, sneezing, watery eyes)
✔ Feeling heavy, lazy, or unmotivated
✔ Water retention and weight gain
To balance Kapha in spring, Ayurveda suggests eating light, warm, dry, and stimulating foods that reduce excess moisture and heaviness.
Best Foods for Spring (Vasanta Ritucharya)
Spring calls for a Kapha-pacifying diet, focusing on light, bitter, pungent, and astringent tastes.
Go for:
Light, dry, and warm foods (they counteract Kapha's heaviness)
Bitter and astringent flavors (greens, herbs, turmeric)
Spices to stimulate digestion and clear mucus (ginger, black pepper, cumin)
Warm drinks like herbal teas (ginger, tulsi, cinnamon)
Light grains (barley, millet, quinoa) instead of heavy wheat and rice
Fermented foods (like kimchi, sauerkraut) to aid digestion
Avoid:
Heavy, oily, and cold foods (fried foods, dairy, excessive nuts)
Sweet and salty tastes (they increase Kapha)
Cold drinks, ice creams, and raw foods
Excess grains like wheat and rice, as they can cause sluggish digestion
Other Lifestyle Tips for Balancing Kapha in Spring
Wake up early (Kapha increases after sunrise, so waking up late adds heaviness).
Exercise regularly (movement counteracts Kapha's sluggishness).
Dry brushing (Garshana) to improve circulation and lymphatic flow.
Avoid daytime naps (they increase heaviness).
Engage in mentally stimulating activities to counteract sluggishness.
By following a Kapha-reducing diet and lifestyle in spring, you can prevent seasonal colds, improve digestion, and feel more energetic and light.
OpenAI. ChatGPT. 2023. https://www.openai.com/chatgpt.
Spring into Mindfulness: Refresh, Renew, Reconnect!
Spring sparks a certain feeling of excitement. It is a season that breathes new life into the world around us, and with it comes a natural urge to refresh and renew. The gentle cool breeze, budding flowers and the emerging vibrant colors of flowers and leaves evoke a sense of hope and possibility. It is a perfect time to bring that energy into your own life with mindful practices, both formal and informal, aligning with the season’s spirit.
Here are some ways to embrace mindfulness this spring!
Slow down to bloom
Let go of the need for constant doing and enjoy the beauty of simply being. Your mind and body need moments of stillness to recharge. Dedicate some time to doing nothing. This also means putting away distractions like phones and truly being present in the moment.
Mindful practice tips: Take moments to enjoy the warmth of tea or coffee by a window, gentle sway of a hammock, cool breeze touching your skin, fragrance of fresh rain, sunrise, and sunset. Take time to relax and let the world pass by.
Connect with Nature's Awakening
Take time each day to pause and appreciate the changes happening outside. Pay attention and engage all your senses in the present moment.
What do you see? Hear? Smell? Feel?
See the budding leaves, vibrant colors of flowers.
Listen to the gentle breeze, birds singing, buzzing insects, sound of gentle, refreshing rain showers.
Inhale the fresh scent of blooming flowers, rich and earthy scent of damp earth, especially after a spring rain, and new growth.
Feel the coolness of the morning air, texture of tree bark, the grass beneath you, the softness of petals.
Mindful practice tips: Practice deep breathing while sitting outside. Inhale the fresh air, and with each exhale, release any stress or holding.
Mindful Walking: Walk slowly, paying attention to each step. Feel the texture of the ground beneath your feet, notice the breeze against your skin, and observe your surroundings with curiosity. Focus not on the destination, but on how your body feels with each step.
Mindful sitting practice: Find a peaceful spot outdoors and sit keeping your back straight, eyes closed or open with soft gaze. Breathe naturally, noticing the movement of breath and the rise and fall of chest. Allow yourself to be present with sounds of spring—gentle breeze, birdsong, rustling leaves. If thoughts arise, gently return again and again to breath or sensory awareness. After a few moments, open your eyes, carrying a sense of calm and connection within you.
Plant Intentions, Not Resolutions
Cultivate a more gentle, mindful approach to personal growth, aligned with where you are now adopting a more nurturing approach to personal growth. This compassionate shift alleviates stress and anxiety, which are often fueled by the unrealistic standards we set for ourselves.
Cultivate Gratitude
Appreciate the beauty that exists externally and internally. Enjoy the simple moments of life. Discover the beauty and wonder surrounding you, and within you. Take a few moments each day to reflect on the things you are grateful for. This could be anytime during the day when you pause for a few moments.
Final Thoughts
Find presence in spring's awakening. Set mindful intentions, nurture connections, cultivate gratitude, embrace nature's beauty, reflecting the growth within you. Step outside into the fresh air, breathe deeply, and welcome the season's potential!
Exercise: If it were a pill, it would be the Cure All!
It’s that time of the year when we start getting some warm days, we’re ready for the spring weather and to be outside again. For many of us this brings inspiration of change and specifically motivation to start an exercise program. Here are some simple tools to kickstart your movement program that you can begin thinking about now.
Step 1: Set your goals
Goals for movement can be varied. Some may want to work on body composition, while others on endurance training and still others may be working on just getting themselves up and moving again after a long period of time. Whatever the goal, write it down.
Step 2: Know what motivates you
Are you someone who is motivated by numbers and data? Or do you just want to feel good in your summer outfit? Perhaps you want to be able to pick up your grandkids without feeling like it is an effort. Or finally compete in that race you’ve always said you would do. Whatever it is, create a way for you to utilize this while creating your habit. For example, if you are motivated by data and numbers, perhaps you get a VO2 max test to find out your heart rate goals for zone training and track your progress. If it is the summer outfit, hang it on something you can see daily and once a week try it on.
Step 3: Make a plan
What steps do you need to accomplish to achieve this goal? Make them realistic and manageable, you want to be successful in each step to draw you forward in your accomplishments. If you do not yet have a movement plan in place, you may not want to jump right to your max number of days of movement. Instead perhaps starting with one day per week and then adjusting your schedule to make the other days work as you gain confidence.
Step 4: Have an accountability tool
An accountability tool can be a person, a group, an app or just your data. Have some way to hold yourself accountable for the changes you are making. This ties back into knowing what motivates you. Perhaps, you create smaller goals within your large goal and create rewards for yourself, such as a massage or new outfit.
Step 5: Re-evaluate
Always set a length of time in which you will re-evaluate your plan. Too zealous at the beginning and didn’t accomplish as much as you’d hoped? Take a moment and recognize what didn’t work, go back to motivation and create a new plan. If you found you’ve achieved your smaller goals earlier than you had expected, perhaps you make your next segment a larger bite.
Some recommendations for most patients in movement:
A mix of strength training, cardiovascular exercise, mobility and balance is needed for longevity
Minimum recommended movement is 150 minutes per week (30 minutes 5 times a week) per the American Heart Association. However, for weight loss, this number increases to 60 minutes per day, 5 to 6 days per week.
Timing of exercise can affect sleep. End exercise a minimum of 2 hours before going to bed. If you have trouble falling asleep, morning exercise is recommended. If you’re having trouble staying asleep, afternoon/evening exercise is recommended
Women: DO NOT exercise fasting. Men can tolerate this to some extent, but even for men I don’t usually recommend this. A small amount of carbohydrates (half a banana) prior to exercise will change everything!
Anything over 60 minutes of moderate to high intensity exercise, you should add additional fuel (carbohydrates) to sustain your energy as you move.
HYDRATE! Not just during your workout but also during the day.
Be sure to plan a rest day. Rest days are where the magic happens. When your body can focus energy on repair and you reap the benefits of your efforts.
In reality, there are few things you can do that will have a greater impact on your health than movement. If it were a pill, it would be the cure all. Look forward to seeing you outside this spring!