Chai Time!

All winter I have managed to resist completely succumbing to a nasty cold or respiratory flu. As my coworkers sneezed and coughed around me - some even showing up to work with a fever! - I held my breath and tried not too inhale too deeply (warning, do not try this in yoga class). I’ve definitely had my days of lethargy and the feeling that can only be described as “blah” the past few months. The glands in my neck have been swollen telling me that my body is fighting something off. Yet I have been able to withstand the really awful stuff that’s been going around.
Unfortunately, I have experienced a shift in my respiratory health over the past two days. A scratchy sore throat that screams for constant soothing with either a lozenge or gulp of hot tea now tortures me. My head is noticeably more congested and my ears ache. I am sad to say that I kind of expected this. I barely slept a wink five days ago, perhaps due to do the evening acupuncture treatment I received. Being worn down by sleep deprivation has apparently opened the door for whatever bugs have been laying in wait within my mucus membranes for the opportune time to enter my cells and begin their assault.

I suspect that the change in season is also a contributing factor. “Change in season?,” you might wonder. Even though the temperature is still hovering around the freezing point and any precipitation we receive (at least in Boston) is likely to be snow; the sun now shines higher in the sky and the ground is mushy. You’ve probably also heard or read warnings about the “second wave” of the flu season and forecasts which indicate influenza cases have yet to peak.
A simple Ayurvedic explanation can be given for this public health proclamation: Kapha season has arrived! Translation: Nature has moved us into a period of the year dominated by cold and dampness (as opposed to the cold & dry trend [aka. Vata] of early winter). The water and earth elements have started to prevail setting the stage for “reactive mucus” to develop in membranes that have dried out in the past few months. Our tissues want to be rehydrated again but can easily be overwhelmed by foreign intruders and an inappropriate diet.
A pleasant way to soothe and heal your respiratory system and rehydrate your cells is with a good cup of tea! But it can’t be just any tea. It must be a cup of chai (the word chai actually means ’tea’): black tea brewed with spice-infused water. Don’t go running out to Starbucks for a Chai Latte so fast! There is no benefit to consuming mass-produced, overly sweetened chai concentrate diluted with steamed milk. Only chai prepared in the traditional manner with high quality ingredients has health benefits.

There are numerous recipes for chai but they all contain a few key spices. Fresh gingerroot is probably the most important ingredient. Ginger (Zingiber officinale) is considered to be “the universal medicine” by both Ayurvedic and Chinese doctors. It is used for a variety of conditions including coughs, congestion, arthritis, morning sickness and circulatory disorders. Make sure to use fresh ginger when preparing chai because the dry ground form has slightly different properties and will make your brew too hot and spicy. Fresh gingerroot is a great diaphoretic which means that it causes perspiration and increased elimination of toxins through the skin. If you have sinus congestion, you can get some relief by standing over your pot of chai to inhale the steam.
Cloves are another spice that gives chai its distinctive flavor. They are particularly stimulating, heating and beneficial for the lymphatic system. (Pitta-dominant folks may want to omit the cloves.) Cinnamon also helps to harmonize circulation and is used as an expectorant in Ayurveda. Another common spice that adds pungency to authentic chai recipes is black pepper. It is great for alleviating sinus problems and drys up unwanted respiratory secretions when combined with honey. Black pepper is also a powerful digestive stimulant and helps to reduce Ama in the digestive tract.
Some of the other lesser appreciated spices that I like to add to my brew are cardamom and bay leaf. Cardamom lends an exotic sweet flavor to Indian-style puddings and jazzes up dal, as it is included in most garam masala spice blends. For those concerned about the caffeine in black tea, cardamom helps to neutralize the negative effects of the stimulanting chemical (it works in coffee, too). Finally, I usually throw a bay leaf in because it is heating and adds an interesting savory flavor.

After the spices have been boiled in water, the tea is added and allowed to steep. I recommend using regular black tea, preferably organic to avoid excess flouride. Do not use decaffinated tea since you don't know what chemicals may have been used to reduce the caffeine content (and it tastes awful). Instead, decaffeinate the tea yourself if you prefer to avoid all sources of caffeine. Simply dunk your tea bag in a cup of very hot or simmering water for a few seconds before using. Do use black tea, not green or roobois tea because you want to use the most astringent type - astringency is good for drying up mucus. Chai is traditionally served sweetened with milk. Don't be afraid to add a little natural sweetener (minimally processed cane sugar or honey*) as the sweet taste helps to pacify Vata. Dairy products are another touchy subject. Whole, unprocessed (non-homogenized and unpasteurized) is what the ancient yogis used, but it is very hard for most modern urbanites to get their hands on. If you are not lactose-intolerant or have any "issues" with dairy; buy organic milk from the supermarket or, better yet, seek out a local farm or buying club. Soymilk is not ideal but can be an acceptable substitute for those prone to the influences of Kapha dosha. People with a Vata-dominant constitution should not use soy as it has a drying effect on the body which could exacerbate already existing health problems.

So, here's my favorite recipe for homemade chai which is inspired by the teachings and recipes of Yogi Bhajan and Dr. Lad.

Rasa Rx Chai

Serves 4

5 cups spring water
1 bay leaf
1 cinnamon stick
1” piece fresh gingerroot, peeled and cut into 3 pieces
6 cardamom pods
6 black peppercorns
4 whole cloves
2 black tea bags
1 cup cow’s or soy milk
2 - 4 Tablespoons natural sweetener (evaporated cane juice, Sucanat), to taste

Gently boil spices in spring water for 15 - 20 minutes.
Remove from heat and add tea bags. Cover pot and steep for 5 minutes.
Strain the tea & spice infused water and return to pot. Add milk and sweetener, to taste. Heat to serving temperature, stirring. Serve immediately.

*If you prefer to use honey, add milk to prepared tea and allow to cool down before adding it. "Cooked" honey is toxic according to Ayurveda.

Pass the Beans

Do you shy away from bean dishes because of the embarrassing side effects? There is no need to fear members of the Leguminosae family, who happen to be both agricultural and nutritional heroes. Legume plants have played an important role in farming for thousands of years due to their ability to replenish soil with nitrogen, reducing the need for added fertilizers. Alternately planting cereal grains and legumes, be it clover, peas or lentils, is a central practice in sustainable crop rotation. Ask your local farmer for details (if you live in the Northeast like I do, you may have to wait till the nearest farmer's market or farm stand opens in June).

Anyway, back to the issue of foremost concern to consumers: flatulence! Beans contain long sugar molecules called oligosaccharides (translation: "several unit sugars") which pose a challenge to the human digestive system. Since we don't make enzymes that can break oligosaccharides into simple sugars; the large molecules travel down into the colon where bacteria work on them and release various gases (like carbon dioxide and methane). However, you can reduce the amount of gas produced in this last stage of digestion thereby minimizing embarrassing trips to the bathroom or stinky public slip-ups.

The key to a gas-free bean burrito, soup or whatever your preference, is proper preparation. The three crucial steps in the process - soaking, cooking and seasoning - help to breakdown the complex carbohydrates in legumes and make the vitamins & minerals more bioavailable.

1. Soak : Soak beans in cold water 8 to 24 hours. Make sure to use plenty of water as the beans will expand and need to remain entirely submerged the whole time. Soak until beans are uniformly softened, which indicates that some of the indigesible sugars have leached out. Sprouting and soaking legumes activates enzymes capable of breaking down their complex carbohydrates and eliminates phytic acid (see my previous post about sesame seeds).

2. Cook : Discard soaking liquid, rinse beans and place them in a pot with enough fresh cold water to cover by two inches. Bring to a boil then reduce heat to a simmer and continue to cook uncovered until beans are tender (there should be little to no resistence when you squeeze one between your fingers). You can skim the foam off the surface of the water and stir occasionally to make sure all beans cook evenly. I like to throw a piece of kombu (seaweed) in the pot because it adds trace minerals and speeds up the cooking process.

3. Season : Add salt, herbs and spices to taste and continue to cook until flavors permeate beans. Epazote, an herb native to Central America, is traditionally used to flavor black beans because of its carminative (gas-reducing) quality. In India, asafoetida (see side bar) is commonly added to dal and kitchari to minimize the Vata-aggravating effect (ie. gaseousness) of mung beans and other legumes they contain. Ayurvedic cooks utilize cumin, coriander and fennel, among other spices, extensively because of their digestive properties. Cooking with herbs and spices also fills the kitchen with alluring aromas and creates layers of fantastic flavors which prime body, mind and soul for a great meal.

My Favorite Refried Beans

Serves 6 - 8

2 Tablespoons olive oil

4 cloves garlic, minced

1 teaspoon freshly ground cumin seeds

1/2 teaspoon dried oregano

pinch of asafoetida (optional)

pinch of cayenne pepper (optional)

3 cups properly cooked beans (I like pinto beans best)

1 cup vegetable broth or water, or more as needed

sea salt, to taste

ground black pepper, to taste

lime wedges

1. Heat olive oil in large saute pan over medium heat. Add garlic and spices. Cook two minutes, stirring, until mixture is fragrant.
2. Add beans with liquid of choice. Simmer until almost all liquid has evaporated and beans are extremely tender, scraping sides of pan periodically.
3. Season beans to taste with salt and pepper. Mash with a fork or potato masher, adding more liquid as needed, until desired texture is achieved. Serve with squirt of lime juice.

Listen to your tummy

Hippocrates, the Father of Medicine, insisted that “all diseases begin in the gut.” Unfortunately, most allopathic doctors today do not heed their predecessor’s wise intuition. Rather, educated MD’s poke and prod whatever organ manifests physical abnormality and dysfunction. Modern medical practice employs toxic drugs to treat the predominant symptoms (which often complicates matters with unpleasant side effects) without addressing the foremost cause (I don’t mean to offend any doctors out there reading this blog, just bear with me) of many diseases. This approach is understandable given the pressure placed on doctors to comply with institutional policies and procedures and the alluring kickbacks offered by drug companies.

In contrast to the modern healthcare paradigm, Ayurveda recognizes the importance of strong, healthy digestion for overall wellness and longevity. Agni, the digestive fire, is believed to be the main source of life and is therefore supported by a comprehensive system of dietetics that encompasses what foods to eat (and not eat) as well as when, where and how to dine. When agni is disturbed, food can not be digested properly and turns into Ama, a toxic, sticky substance.

Ama is believed to be the root cause of many diseases. Toxins originating in the colon - from unhealthy, putrid food that is ingested or healthy food which putrefies inside the GI tract due to weak agni - can travel to other parts of the body and become lodged in weak tissues and organs. Once the toxic substance embeds itself somewhere it shouldn‘t, it disrupts normal physiological function. Sounds kind of gross, right? Yet at the same time, vaguely familiar. The Ayurvedic model of etiology concurs with the concept of Leaky Gut Syndrome. Complementary and integrative health professionals recognize that damage to the inner lining of the intestines increases their permeability setting the stage for a variety of disorders including allergies, eczema, autism, ADHD, autoimmune diseases and candida infections.

According to Ayurveda, insufficient agni and Ama build-up within the GI tract may push the doshas (the psycho-physiological manifestation of the elements within the body that support life functions are prone to being "thrown out of whack" in which case they contribute to disease) out of balance. Each dosha is believed to have “a seat” in the GI tract, maha marga (the largest channel in the body), so indigestion is the first sign that one or more of them has been aggravated by improper diet or manner of eating. Vata is located in the colon and can cause flatulence or constipation if disturbed. Aggravated Pitta, which resides in the small intestine, may trigger acid reflux or diarrhea. The symptoms of perturbed Kapha in the stomach include nausea and vomitting.

Adopting healthy eating habits can keep the doshas happy and balanced. Choosing the right foods and cooking meals properly are vitally important, but you'll find that simply bringing intention and attention to the act of eating is powerful medicine. Bon Appetit!

1. Eat the proper quantity of food: the amount of food that should be taken depends on each person's constitution and strength of agni as well as time of day and season of the year. Eating more slowly will allow you to better guage how much to eat.

2. Eat fresh, wholesome foods: freshly cooked or carefully prepared raw foods are better than leftover, reheated meals. Consume organic and local vegetables whenever possible and try to avoid overly processed, convenience products.

3. Eat in a relaxed, calm environment: slow down, put work and TV aside and really focus on eating.

4. Adopt an attitude of gratitude: even if you don't believe in dieties, you can feel reverence for the people who toiled in the fields so you could satisfy your nutititional needs and enjoy a good meal. Take a moment to pay homage to agni, the fire inside of you which fuels digestion.