Golden Milk Elixir

Just like grandma used to cook up for you with love and foresight. This nightly sleep aid and anabolic tonic holds great wisdom, incorporating one of the most nourishing foods: cows milk, with the intelligence of natures herbs and spices. You’ll sleep like a baby and super charge overnight.

Dreaming of a Good Night’s Sleep?

This Ayurvedic remedy will reduce your stress to allow you to switch off and gain a more restful and undisturbed sleep.

Supersede the Stress

Insomnia, which can increase the risk of most degenerative diseases(1) is mostly caused by stress. When we are under stress, cortisol levels (stress fighting hormones) do not decrease, rather they keep us revved up throughout the night and we don’t have the energy to calm them back down.

Modern science has once again proved ancient wisdom by showing milk has certain peptides that lower cortisol and support sleep by 50%. The improvements of sleep are remarkable:

  • Promotes deeper sleep (3)
  • Supports more restorative sleep (3)
  • Provides relaxation at the level needed for sleep (4)
  • Calms anxiety (4)
  • Improves numerous stress markers (5)
  • These peptides further support digestion, emotional state, cognitive function and even cardiovascular function. (6)

Interestingly, these peptides in milk activate GABA receptors.(4) Pharmaceutical drugs that are widely used as sedatives for stress, anxiety, and sleep target these same GABA receptors!(7)

Ojas Building

Even if you sleep well, this night-time tonic will not only upgrade your sleep to be more deep and restful, but also build your Ojas.

Ojas (OH-jas) is considered to be the most refined by-product of digestion, said to reside in the heart. Ayurveda considers ojas to be a bio-celestial substance that is our vital essence.

Our vitality, immunity, vigour, skin, sleep, digestion, spirituality and physical strength are all directly influenced by our reserve of ojas.

Ojas builds our inner silence. It Increases the ability to genetically connect with the circadian rhythms allowing the body to resonate with the rhythms and thrive. If your body is under stress, emergency alarm bells will keep ringing (flight or fight response/sympathetic nervous system) disconnecting you from the genetic ability to hear these rhythms.

Building ojas is an art. Yoga, pranayama breathing exercises, meditation, spending time in nature, sleeping at the right times, laughing, showing love and affection and giving to others, spending time being creative, relaxing, and doing things that make you happy all build ojas.

Perhaps one of the best ways to consistently build ojas is to eat a diet of fresh, unprocessed whole foods in the appropriate season.
Further, there are certain foods and herbs in Ayurveda that are great ojas-builders. These were traditionally blended with warm milk and taken before bed as a sleep aid and an ojas-builder.

 

Ayurveda’s Super Sleep Recipe:

  • Boil 3/4 cup of unhamogensied cows milk + 3/4 cup of water + 2 strands of saffron + 1 chopped date + 3 crushed and peeled almonds. Boil till it reduces to approximately 1 cup or till it fully foams up.
  • After the milk has boiled. Add:
  • 1/4tsp cardamom powder
  • 1/4tsp cinnamon powder
  • 1/4tsp ginger
  • 1/2 tsp turmeric powder
  • pinch of black pepper
  • 1/2tsp ghee.
  • 1/4 tsp Ashwagandha powder (optional for more ojas building and calming effect)
  • 1/4 tsp Shatavari powder (optional for more ojas building and calming effect)
  • pinch of Ojo or Samadhi (Raju family herbal preparation)
    (Can modify herbs and spices according to season and body constitution).

Sitr well, then drink and enjoy.

When to Drink It:

  • Have between dinner and sleep - approximately 45-60mins after dinner and 45-60mins before bed.
  • You can even make this your dinner.
  • Drink one cup of the golden milk each night for 3 months to rebuild ojas levels and support sleep patterns.
  • You can also have this in the morning approximately 45 minutes before breakfast or make it your breakfast, (good for people who don’t have an appetite in the morning). It is also a great replacement to coffee.

"But I Don’t Do Dairy"

If you are intolerant to dairy, it is probably indigestion, some weakness and/or your mind getting the better over you by 'accepting' the intolerance. Additionally, most milk is difficult to digest because it is unnecessarily homogenised, pasteurised the wrong way, added chemicals, pesticides, preservatives and anti-biotic’s.

However, drink the right milk and correct your agni, and you may find you can slowly introduce this medicinal lactation back into your diet.

Most places you can find milk that is non-homogenised without all these nasty additives. Getting non-pasturised or vat-pasturised, (heated at low temperature for short time), is a bonus, but the main precept is to drink non-homogenised milk. This has become so popular that mainstream supermarkets in Australia and New Zeland are now selling it. Additionally, most health-food stores will have it.

If you are very sensitive to milk, I suggest first correct agni, then slowly introduce dairy by drinking thin Lassi with lunch.

You may substitute substitute coconut or (freshly made) almond milk. Though you won’t get the benefits of the milk peptides, you’ll still have a vehicle for the ojas-building foods and herbs and some calming benefits from the warmth of the milk.

Take this milk to build some resiliency towards the stress that prevents us from sleeping like we should.

It’s tasty, nourishing and a great way to end the day, plus it’ll send you off with the clouds for the night.

References

(1) Occup Med (Lond). 2010
(2) The Open Sleep Journal. 2009;2:128-32
(3) J Dairy Sci. 2000 Jun
(4) Ther Umsh. 2009
(5) Eur J Nutr. 2005
(6) Eur J Clin Nutr. 2007
(7) FASEB J. 2001

Milk Rice Recipe – For Woman’s Health

Here is a very simple recipe that is the prescribed diet during the Banana Treatment.

This is also recommended for woman to eat during their menstrual cycle to balance gynaecological health, particularly in cases of dysmenorrhea (painful menstruation).

Ingredients:

serves one person

  • White Rice
  • Water
  • Full cream, unhomogenised, Cows Milk.
  • quantities vary on how much you want for the day.

Method:

  1. Wash and soak rice (1 hour is enough).
  2. Boil rice in water. When thick foam gathers on to the top, strain and dispose the foam/water. (This removes the impurities from the rice).
  3. Close to when the rice is cooked, add milk with equal amount of water till the level of the liquid is approx.  2cm above the rice.
  4. Bring to the boil - take off - Serve.

"But I Don't Do Dairy"

It is important to have even a little cows milk with the milk rice during the BT. If you do not want any milk at all, have plain rice.

If the reason for avoiding milk is a dairy intolerance, just avoiding heavy-to-digest proteins like milk will not fix the underlying proble, which is a weak digestive fire (agni). Take a steps action to re-balance your digestion, then slowly introduce the foods in the right way. Contact Me for a consultation to dig deeper into what is going on and get back on the track towards optimal digestion.

Guidelines for Banana Treatment Diet:

  • On the days of taking the Banana Medicine, one should not take any medications, herbs, dietary supplements etc. – if you have an issue or query with this, contact me or the Vaidya.
  • The banana herbs should be taken on a complete empty stomach. If you are taking the morning dose of Banana Medicine, you should not consume any food, herbs, or medications etc. that morning. Only plain water is allowed.
  • 1 hour before taking the medicine the patient should completely fast (no food, water etc.).
  • It is important to swallow the banana piece whole – Do not chew it or allow it to touch your teeth.
  • 1 -2 hours after taking the medicine the patient should completely fast (no food, water etc.). After this, the first thing the patient should eat is milk rice (see recipe below).
  • Do not talk for 30 minutes before you receive the banana herbs or 30 minutes afterwards. Results are more powerful with inward attention and silence during this time.
  • Every meal during the BT should be “milk rice”. If you have a trouble digesting cows milk, try a smaller quantity raw or unhamogensied cows milk boiled. If this is still uncomfortable, you may have plain white rice only.
  • Rarely people feel aversion to eating milk rice every meal. If this happens, and you really cannot tolerate it, have milk rice or plain white rice for the first meal (after taking the BT), then for the meals after that you may add a little cinnamon in the milk rice to add some flavour and reduce the aversion. Note that this is not ideal and for full benefits of the BT. Plain milk rice is best ruing menstruation cycle.  You can also have fresh, simple food throughout if you are really struggling with diet (see diet below on next bullet point).
  • Women who are post-menopause or men who are taking BT have much more leniency with the diet. You can eat normal light food throughout the BT. It is recommended to have milk rice after taking the BT, then you may have normal light food for other meals, but aim to keep it as simple as possible (not heavily spiced, flavoured etc.).
  • Continue sipping hot water frequently during the BT days to help remove the toxins more thoroughly.

Click here to read more about Banana Treatment

Kitchari: The Essential & Delicious Ayurvedic Dish

Beyond all other Indian meals, there is one considered to facilitate spiritual growth and effectively detox the body.

Kitchari, pronounced Kich-ah-ree, has long been used to nourish babies and the elderly, the sick, and the healthy during special times of detox, cleansing, and deep spiritual practice.

A simple porridge like blend of lentils, rice and spices, kitchari is a comfort and health food that has many nourishing and cleansing benefits. Everyone should eat Kitchari at least a couple to a few times a week to reset digestion and nourish your body and mind.

Ingredients:

Split yellow mung beans along with a long grain white, basmati, or red rice and a blend of traditional Indian spices.

Why White Rice?

White Rice is easier to digest because the husk has been milled off. While brown rice supplies more nutrients, the husk makes brown rice a little harder to digest. During cleansing, it is important to be gentle on an already compromised digestion. Generally brown rice is also ok.
Red Rice is the best choice because it is most easily digested and is high in B12.

Why Split Yellow Mung Beans?

These are the only legumes that are “vata balancing.” This means that, unlike every other type of beans or lentils, they will not produce any intestinal gas.
They naturally are much easier to cook, digest, and assimilate.

Complete and Perfect Protein

The combination of rice and legumes have been a stable around the world for thousands of years, and for a good reason. All the essential amino acids that we need are provided by both of these together, making it a complete protein. Generally when you mix grain and legume/lentil, you get complete protein.

Kitchari for Cleansing

During a cleanse, it is essential to have adequate protein to keep the blood sugar stable and the body burning fat.

One of the most common reasons folks have trouble with cleansing is due to unstable blood sugars made worse by the detox process.

Look at a liquid fast for example, people are asked to drink only water, juice or veggies. For many, this type of fasting can be a strain and deplete blood sugar reserves. Then folks get really hungry, irritable, and end up with a (low blood sugar) headache or crash. The body cannot shift to fat metabolism and detox the fat cells (purpose of a cleanse) if the body is under stress and strain as a result of a difficult fast.

 

The Vital Short Home Cleanse

During this cleanse, Kitchari is your staple.

 

Basic Equation:

Stress = Fat Storing
No Stress = Fat Burning

So when you are cleansing, to detox heavy metals, preservatives, chemicals, pesticides and environmental toxins (which are stored in your fat cells), make sure you do not strain! Same goes with exercise.

“No Pain No Gain” is a myth and is actually counter-productive.

Fat burning is not just to loose weight, that is just a side effective. Burning fat enhances mood stability, good sleep, increases cognitive function, less cravings, balances acidity and maintains stable and calm energy levels throughout the day.

During a cleanse you can eat kitchari daily, even for 2-3 meals a day. If you do this, you sure can change it up by adding in veges or some lean meat.

Kitchari to Heal Digestion

In India, kitchari is often the first food for babies, not only because it is so easy to digest, it also heals and soothes the intestinal wall.

With 95 percent of the body’s serotonin produced in the gut, it is clear we process our stress through the intestinal wall. Chronic stress will irritate the intestinal wall and compromise digestion, the ability to detoxify through the gut, and cope with stress. During a kitchari cleanse, the digestive system can rest while being provided the nutrition needed to heal the gut and nourish the body.

 

Kitchari Recipe

You can play around with the quantities and types of spices according to taste, body constitution and season.

Serves 2-3

Ingredients

  • 2 Tbsp of ghee (inferior is coconut oil) - use more ghee if you are doing the Vital Short Home Cleanse.
  • 1/2 cup of split yellow mung dahl
  • 1/2 cup of white rice or red rice
  • 2 tsp cumin seeds
  • 2 tsp fennel seeds
  • 5 Tbsp freshly grated ginger (to taste)
  • 1tsp turmeric powder
  • pinch of black pepper.
  • 2-3 pinches of asafoetida
  • 10 curry leaves
  • 1 heaped tsp salt
  • 1 whole onion (finely chopped)
  • 1-3 garlic cloves (finely chopped)
  • 4-8 cups of water (can be adjusted according to how long you soak for and desired consistency).

Method:

  1. Wash mung and rice then Soak for 1-2 hours in water.
  2. Strain mung & rice, add (approx. 8 cups of water) in a pot and cook. May need to add more water as you go.
  3. In a separate heavy-bottomed pan, add ghee on medium heat. Do this when the mung+ rice is nearly finished being cooked (after approximately 5-10 mins. This depends on heat and how long you soaked the dal and rice).
  4. Saute cumin, fennel, curry leaves, fresh ginger and any other herbs (not powdered herbs) in ghee until the seeds start to pop.
  5. Add onion & garlic (chopped finely) and cook until slightly golden.
  6. Add your "final spices" to the pan - turmeric + pinch of black pepper + salt + hing and fry for less thirty seconds.
  7. Add pan-fried herbs to dahl and rice and mix well, infusing the spices in the dahl and rice.
  8. Cook and continue to stir for a little while. May need to add more water in till desired texture.
  9. Garnish with fresh lemon, black salt and fresh coriander.

Notes:

  • Diarrhoea or inflammation in the gut - 2 parts rice, 1 part yellow mung
  • If feeling depleted or constipation: 2 yellow mung, 1 rice
  • Balanced state: an equal ratio of mung and rice.
  • If having kitchari for dinner, best to not eat anything after (desert or milk) for full medicinal effect.
  • Can add steamed vegetables or lean meat when not cleansing, or for extra blood sugar support during a cleanse. (Although this isn’t real kitchari).

Kitchari: A New Favourite in Your Kitchen

Make kitchari when you are sick, when you are sad, when you are cleansing, for your kids or a loved one when they are not feeling 100%, when you can’t be bothered to cook, when your not fully grounded from travelling, when you need to regain your strength, or when you are feeling on top of the world!

You’ll be surprised how warming and comforting it is, and soon it’ll be the stuff you crave!