Pumpkin Soup

All the ‘Fall Feels’ in this savory and spicy soup. It’s warming, grounding and easy to digest. My rendition is based off this recipe from Joyful Belly, the Ayurvedic school I am about to attend in October.

This soup will satisfy a sweet tooth without the inflammatories of sugar or dairy being added. Loaded with vitamins, and souper (haha) easy to make. I had everything right in my pantry.

It’s medicinal qualities are: clear, light, easy, hot and mobile. In Ayurveda there are 20 Gunas or characteristics. Knowing which qualities your food possesses help help you to balance your Dosha, or constitution.

Not sure what your Dosha is? Take a quiz now.


1/4 tsp cayenne pepper

1 tsp black pepper

1/4 c coconut cream

1 tsp coriander seed

2 tsp cumin

2 clove garlic

2 tbs ghee

1 inch fresh ginger

1 half lemon

2 cans pumpkin puree or 4 cups freshly roasted

2 tbs Himalayan salt

1/3 cup yellow onion

1 tsp tumeric

4 cups chicken bone broth (could use vegetable stock)

2 cups water

Putting It All Together

Prep: Place all dry spices together in small bowl

Chop Shallots, garlic and ginger

In a large soup pot, on medium heat, melt the ghee. Sauté onion, garlic, and ginger until soft.

Then add the dry spices stirring for a minute or so, until they become fragrant. But be careful… if your oil is too hot they can burn easily.

Next throughly stir in the pumpkin, add the stock and water. Bring to a boil, then reduce for a simmer and add the coconut cream.

Let cook for 30 minutes. Blend all ingredients.

Option: Top with the coconut flakes and some pumpkin seeds.

Enjoy this Vata & Kapha pacifying soup!

Dry Brushing & Abhyanga

Exfoliate, move lymph, and protect the body’s biggest organ.

Neti Pot (not for the faint)

I’m pretty convinced that saltwater is the cure for everything…whether a trip to the ocean or gargling for a sore throat.

Nasal irrigation is extremely effective in the fight against allergies, dust, dander, mold and germs. When air is inhaled through the nose it is filtered. This leaves those pesky particulates behind, sometimes causing a reaction. Ever sneeze after freshly grinding pepper?

Using the Neti pot can improve the sense of smell, which in turn improves taste. Who wouldn’t want that?

Jala neti, the Sanskrit term, is even said to clear the mind allowing for greater depth when meditating.

If very congested using the Neti pot might be challenging. But how to use it…Well that’s another story…


Vata, Pitta and Kapha- Ayurvedic Constitutions

Vata, Pitta, and Kapha

An Introduction to Three Energetic Forces of Nature by Banyan Botanicals

Vata, pitta, and kapha—collectively known as the doshas—are one of the most foundational concepts in the tradition of Ayurveda. But what are they, exactly? In essence, the doshas are energetic forces of nature, functional principles that help us to better understand ourselves, and the world around us. To find out which of the doshas make up your constitution and state of imbalance, take our Ayurvedic Profile™ quiz.

Take the quiz and receive your personalized recommendations!

Take the Quiz

Vata, pitta, and kapha are each essential to our physiology in some way, so no one dosha is better than, or superior to, any other. Each of them has a very specific set of functional roles to play in the body. That said, when the doshas are out of balance, they can wreak havoc on our health. But before we get into the specifics of each of the three doshas, it is helpful to understand their elemental composition, and their broader role in the natural world.

In Ayurveda, the most basic building blocks of the material world are the five elements: ether (space), air, fire, water, and earth.

Vata is characterized by the mobile nature of Wind (Air) energy.

Pitta embodies the transformative nature of Fire energy.

And Kapha reflects the binding nature of Water energy.



The Elements and the Doshas

All of the doshas contain all five elements (as do all things in nature), but each is predominantly composed of two elements.


Dosha Primary Elements
Vata Air + Ether
Pitta Fire + Water
Kapha Water + Earth


As with the elements, all three of the doshas can be found in everyone and everything, but in different proportions. They combine to create different climates, different foods, different species, and even different individuals within the same species. In fact, the particular ratio of vata, pitta, and kapha within each of us provides us with a blueprint for optimal health (otherwise known as our constitution), and garners a significant influence on our individual physical, mental, and emotional character traits—as well as our unique strengths and vulnerabilities. If you don’t know your Ayurvedic constitution, please consider setting up your Ayurvedic Profile™, an assessment of both your constitution and your current state of balance. When you do, you will also receive a set of personalized recommendations designed to support you in your journey toward optimal health.

The Qualitative Nature of the Doshas

Each dosha is characterized by a collection of qualities that support its particular energetic:


Dosha Qualities
Vata Dry, Light, Cold, Rough, Subtle, Mobile, Clear
Pitta Hot, Sharp, Light, Liquid, Spreading, Oily
Kapha Heavy, Slow, Cool, Oily, Smooth, Dense, Soft, Stable, Gross, Cloudy (Sticky)


These qualities make balancing the doshas very intuitive because, according to Ayurveda, like increases like and opposites balance. When any one of the doshas is aggravated, we can generally promote a return to balance by reducing the influence of that dosha’s qualities, while favoring their opposites. And if we know which specific qualities are aggravated, we can focus on pacifying those qualities in particular, while favoring foods, herbs, and experiences that amplify their opposing energies. The following table shows the ten pairs of opposites most commonly referenced in Ayurveda.

Ayurveda’s Ten Pairs of Opposites

Heavy Light
Slow (Dull) Sharp (Penetrating)
Cold Hot
Oily Dry
Smooth Rough
Dense Liquid
Soft Hard
Stable Mobile
Gross Subtle
Cloudy (Sticky) Clear


The Doshas and Their Functions

Each of the three doshas has a unique personality determined by its particular combination of elements and qualities. At the end of the day, each dosha naturally governs specific physiological functions:


Dosha Primary Functions
Vata Movement and Communication
Pitta Digestion and Transformation
Kapha Cohesiveness, Structure, and Lubrication


Vata governs Movement and Communication.

Pitta oversees Digestion and Transformation.

Kapha provides Cohesiveness, Structure, and Lubrication.

While the doshas can be observed everywhere in nature, they are particularly supportive in understanding living organisms—specifically ourselves. For this reason, we will explore their primary functions in the context of human physiology.


Vata embodies the energy of movement and is therefore often associated with wind (and the air element). Vata is linked to creativity and flexibility; it governs all movement—the flow of the breath, the pulsation of the heart, all muscle contractions, tissue movements, cellular mobility—and communication throughout the mind and the nervous system.


Pitta represents the energy of transformation and is therefore closely aligned with the fire element. But in living organisms, pitta is largely liquid, which is why water is its secondary element. Pitta is neither mobile nor stable, but spreads—much as the warmth of a fire permeates its surroundings, or as water flows in the direction dictated by the terrain. Pitta is closely related to intelligence, understanding, and the digestion of foods, thoughts, emotions, and experiences; it governs nutrition and metabolism, body temperature, and the light of understanding.


Kapha lends structure, solidity, and cohesiveness to all things, and is therefore associated primarily with the earth and water elements. Kapha also embodies the watery energies of love and compassion. This dosha hydrates all cells and systems, lubricates the joints, moisturizes the skin, maintains immunity, and protects the tissues.


Understanding Imbalances in the Doshas

Imbalances in the doshas are generally caused by unsupportive diet and lifestyle choices, as well as stress or emotional trauma. These disturbances tend to upset the natural state of internal equilibrium represented by one’s constitution. When the doshas become aggravated, each of them disrupts the body in its own unique way. Therefore, vata, pitta, and kapha are each associated with a particular set of health challenges and tendencies toward disease.

While we are all susceptible to an excess in any of the three doshas, we also tend to be somewhat predisposed to imbalances in our predominant doshas. In other words, vata-pitta predominant individuals will usually tend toward vata and pitta imbalances before kapha imbalances. If you are just becoming familiar with how the doshas affect your day-to-day life, this awareness can be very helpful. Again, if you would like to assess your constitution, your current state of balance, and receive personalized recommendations based on both, please consider setting up your Ayurvedic Profile™.

Imbalanced Vata

When out of balance, vata tends to cause fear, anxiety, isolation, loneliness, and exhaustion. It can lead to both physical and energetic depletion, disrupt proper communication, and cause all sorts of abnormal movements in the body, such as tics, tremors, and muscle spasms.

Imbalanced Pitta

When out of balance, pitta causes fiery, reactionary emotions such as frustration, anger, jealously, and criticism. Imbalanced pitta is often at the root of inflammatory disorders, which can affect organs and tissues throughout the body.

Imbalanced Kapha

When out of balance, kapha triggers emotions of attachment, greed, and possessiveness and can also create stubbornness, lethargy, and resistance to change. Physically, kapha tends to invite stagnation and congestion in organs and tissues throughout the body—including the mind.

Befriending the Doshas in Your Life

It is important to remember that we all have innate strengths and gifts, as well as persistent challenge areas. The doshas are a wonderful tool for understanding both, and also for recognizing and correcting any imbalances at work in our systems. Invariably, the doshas shed light on our personal nuances, guide us in improving self-awareness, and can help us to understand how to offer support—precisely where and when it matters most. As a result, cultivating a relationship with each of the three doshas can have a transformative impact on your overall health and well-being. We would love to support you in beginning to befriend the doshas in your life.

4 Self Care Techniques Your Probably Not Doing (But Should Be)

Our bodies have their own natural defenses, but need some support.

Here are four super effective Ayurvedic techniques.


Tongue Scraping

You wake up in the morning and one of the first things you do is brush your teeth, but are you doing any thing for the tongue? Get in the mirror and take a good look at it, their are lots of things that can be learned about our health from the mouth. Benefits of tongue scraping include: reduction of bad breath, toxic residue, bacteria, and stimulates digestion. It only takes a few seconds, an can be easily fit into your routine. It is said to improve mental clarity and reduce ama.

Nasal Irrigation

The neti pot is extremely useful is clearing the nasal passages. This is good in the case of not only sinus infections, dirt, dust and pollen removal, but also contributes to fresh breath, and improved sinus health. Nasal irrigation is said to help clear the cobwebs from the mind and promote clear thinking.  You will want to use purified water, and a measured amount of salt, or you might not be as happy with the result!

Dry Brushing

Ever watched a dog after it gets toweled off from a bath? It’s stimulated! Using a stiff bristle brush, make short rapid strokes from the extremities towards the heart center. Dry Brushing moves lymphatic fluid, and exfoliates dead skin particles. Try this little experiment- do it on one whole side of your body and see if it feels different fro the other side. I am willing to bet it feels more alive and awake. A similar effect can be felt using just your hand if you want to test the waters before shopping.

Skin Oiling

Abhyanga is a nurturing practice, and feels oh so luxurious. It’s just like putting lotion on after the shower, but using oil like coconut, almond, jojoba, or sesame. It is incredibly grounding, and provides a layer protection of protection between you and the outside world. Self massage is a great way to connect to your body, work out a few kinks, even improve sleep. My favorite time, is actually before getting into the bath/shower/sauna…and frankly it’s when my skin looks it’s best.


All of these techniques may seem foreign and unusual, but have a profound effect. ‘Saucha’, or cleanliness is part of one of the Eight Limbs of Yoga. They will not only help to keep your physical body pure, but it will also have a noticeable difference in your overall well being. I encourage you to make one or all part of your routine.

Inherited Stress (Samskaras) Explained by Epigenetic Science

by John Douillard

Have you ever heard of ancestral or generational healing? Or seen a family where the same trauma pattern seems to mysteriously develop generation after generation? The Ayurvedic idea of samskarasalong with the science of epigenetics may shed some light on this mystery.

According to Ayurveda, physical, behavioral, mental, and emotional traits can be carried through generations. If mom or dad carries stress, the associated behavior traits can be passed on for generations. These are called samskaras, imprints, carried to offspring.

Samskaras are defined as:

An impression, or under the impulse of previous impressions. The imprints left on the subconscious mind by experience in this or previous lives, which then color all of life, one’s nature, responses, states of mind.

Today, new Western studies are beginning to understand how these traits may be passed down.

While the environment and behavior rarely change the DNA sequence of a gene, they can cause epigenetic changes in the regulation or expression of the gene. This new genetic expression may be what we mean by samskaras!

Passed-Down Stress

A 2014 study shows that when young male mice are stressed, their behavior is affected as adults. The stressed mice are resistant to exploring new environments and give up more quickly when given a challenging task. When sperm from these stressed males is injected into eggs, the offspring exhibit the same stress behaviors, without any contact with dad.1

In another study, rodents are trained to fear the smell of peppermint before they become pregnant. When the offspring of these peppermint-fearing rodents are exposed to piped-in peppermint oil, infant rodents show the same fear. Remember, the fear of peppermint oil was recorded in the memory of the mother before pregnancy, suggesting that the infant carries this impression, or peppermint samskara, from the mother prior to fertilization.2

This research suggests that stressful behavior is passed through generations. Stressors alter the expression of genes without changing the DNA sequence. Scientists suggest that if your grandparent lived through heavy stress, such as the Great Depression, certain gene expressions may be turned on or off for generations, affecting the way you behave.3

Understanding how inherited fears, stressors, or samskaras can affect the health and behavior of a family for generations is fundamental in the Ayurvedic roadmap of health. Interestingly, we are only now beginning to understand the subtlety and profundity of epigenetics.

Reversing Epigenetic Traits & Samskaras

Reversing these epigenetic traits is also discussed in Ayurveda. One of the most powerful tools to enhance self-awareness and make deep epigenetic samskaras is the practice of meditation and breathing.

While meditation boosts awareness, it is not a complete therapy unless it is followed up with action steps. Action based on heightened awareness changes negative neural patterns in the brain. The goal of Ayurveda is to be free of old emotional patterns that negatively impact health, happiness, and longevity.

With emphasis on the importance of reflection and self-awareness, Ayurveda claims we can remove samskaras imprinted in our DNA from childhood or our parent’s childhood.

One study suggests that up to 95% of the things we think, say, and do as adults come from impressions from the first six years of life.4 We call these unconscious behaviorsbecause they are drawn from the unconsciousness of old samskaras or impressions. The cure, according to Ayurveda, is to become conscious. This requires becoming more self-aware and then taking intentional action based on your true nature rather than old emotional patterns of behavior derived from childhood.

Learn more about this approach to Ayurvedic psychology in my emotional health articles here.

I have also developed the Transformational Awareness Technique (TAT) to teach people not only how to be successful meditators, but how to take transformational action steps based on the heightened awareness meditation offers.

Most meditation practices leave out what I believe to be the most important part: taking awareness-based action steps. It is the action that lays new neural pathways in the brain and frees us from old emotional patterns and behavioral samskaras.

To learn more, please take lessons 1 and 2 of the Transformational Awareness Technique (TAT) for free.

The Taste of Santa Fe

Isn’ it curious how one bowl of soup can drum up so many memories?

Santa Fe is known for many things:

Like whether you prefer red or green chili sauce, how there are more healers there the ‘regular’ folks, it’s rich culture, and so much more…

But I always return to their take on chicken soup, Pozole.

 Savory & Spicy 

If you ever have a chance to go, make a reservation at Cafe Pasqual’s. A quaint restaurant with local fare that is affordable and made with love. I go there every trip.

It’s coming into flu season here. Yesterday I woke up feeling as if I had swallowed razors. Rumor has it this virus turns into a nasty head cold. The rest of me actually felt pretty good, but who knew what would happen next?I knew exactly what I needed.

The Taste of Santa Fe

The nurturing effects of a bone broth, with the clearing capabilities of roasted chili’s. Everyone know’s the healing effect’s of chicken soup, but today we will explore it from an Ayurvedic perspective.

Of course, I didn’t follow a recipe, I followed a taste in my heart. But I did make you one 🙂

The Broth

  • 6.5 lbs Chicken (whole, bone in, organs removed)
  • 2 tbs. Coriander Seed (a small handful)
  • 4 tbs. Dried Oregano (another handful)
  • 1 tbs. Black Peppercorns
  • 1 tbs. Himalayan Salt
  • 1 tbs. Garlic Powder.
  • 1 tbs. Ancho Chile Powder
  • 1 tbs. Cumin Seeds
  • 1 tbs. Minced Garlic
  • 1/2 tbs. Dried Lemon Peel
  • 1/2 tbs Dried Thyme
  • 1 tbs Paprika
  • 1/2 tbs Dried Rosemary
  • 1/2 tbs Dried Sage
  • 1/2 tbs Hing (asofoetida)

Let every thing boil for minimum on hour, but I recommend a little longer. You want the chicken to be falling off the bone. Not listed here is all the scraps from the onion, carrot, celery, and garlic that I used in the soup. Don’t worry, it will all be filtered out.



The Soup

  • 2 Poblano Peppers (2 oz)
  • 2 Sweet Italian Peppers (2 oz)
  • 2 Jalapeños (1.3 oz)
  • 2 Small Yellow Onions (2 oz)
  • 1 Monster Carrot- Was the size of 4 regular carrots! (10.3 oz)
  • 4 Celery Stalks (4.25 oz)
  • Portobello Mushrooms (5.25 oz)
  • Hominy- This is what makes is dish unique (20 oz can)

I roasted ALL the vegetable first. This concentrates the flavor, and also makes them have a more warming effect on the body. Which is great for cold climate, and when you have the chills.

I did this preparatory work while the stock was bubbling away. The  mushrooms and peppers only take about 20 mins, while the hardier veggies like celery and carrots take longer. So you may want to check it from time to time.

When the chicken is done grab a very large container, and put your strainer inside of it. You may also want to place a cheese cloth on top of it to strain the smaller things. Dump everything in, pull the strainer out, and plan in another bowl to continue draining and cool.

While the chicken is cooling, put the strained brother back into the soup pot. If you have a lot of fat, you can skim it off by holding a spoon horizontal and letting the beads float in. This is called clarifying. I did not have much, and left mine in for flavor. It is a lean soup anyhow.

I got about 12 cups of broth.

Chop up your roasted vegetable and put in the broth. Bring it up to a low simmer. Pull all the meat off the bones, omitting the skin, bone, cartilage, and anything that is not straight meat. Dice the chicken, and put in the simmer soup pot.

I had about 30.5 oz of chicken meat.

This nostalgic soup make 8 hearty bowls worth, with the following macros: 306 calories, 25 carbs, 6 fat, and 38 protein.

Between my garden and my CSA, I had plenty of peppers. The soup was delicious, but not as spicy as I had hoped. If you prefer a more subtle warm up, stick with this recipe. Next time I think I will add some chipotle chilis in Adobo sauce to the stock. …Historically this soups is made with New Mexican chili peppers, and pork instead of chicken.

You may also like to garnish this soup with avocado & cilantro.

Pictured here is: David Frawley, esteemed author, and founder of the American Institute of Vedic Studies; and friend Neva Ingalls, Owner of Inner Domain, a Yoga and Ayurveda Training School.

Here is break down of the qualities that this soup contains per ingredient, I used www.joyfulbelly.com as my reference, and includes link for every ingredient in case you would like more information. Every craving something? Look it up and see why.

  • Chicken- grounding, nourishing, sweet
  • Yellow Onion- warming, diaphoretic, grounding, sweet
  • Carrot- stimulating, purifying, sweet
  • Celery- detoxifying, pungent, bitter
  • Black Pepper- destroys mucus, pungent, stimulant
  • Coriander Seed- digestive aid, bitter, pungent
  • Oregano- anti-bacterial, anti-fingal, warming
  • Garlic- pungent, moving, decongestant, expectorant
  • Cumin- aids digestion & assimilation, drying, blood purifier
  • Hing- aids digestion, expectorant, stimulating
  • Sweet Pepper- pungent, sweet, bitter, anti-inflammatory
  • Hot Pepper- pain killer, anti-inflamatory, anti-bacterial, improves digestion, stimulating, warming, euphoric, thins mucus
  • Pozole (corn)- diuretic, drying, warming, sweet
  • Mushroom- immune stimulant, detoxifying, grounding

All pictures, except the one of me, are taken by me.

Pesto Perspective

Pesto Perspective

There are a lot of great smells in the summer season, but fresh basil & garlic are two of my favorites. The aroma will permeate your house, enticing even those that might not be ‘into that kind of stuff.’

A weekend out of town and your basil plant begins to bud. Once that happens you might as well call it quits. To keep your plant producing those pungent leaves, give it a good cutting, and it will come back even stronger.

I made this recipe based on the amount that I cut from my garden, which was approximately 3.75 ounces. It can easily be adjusted to taste.

Ayurveda’s Perspective of Basil

It is a warming herb with sweet, bitter, and pungent tastes. It balances Vata & Kapha, while increasing Pitta. A little goes a long way. It’s qualities are: mobile, hot, easy, dry

Commonly Used For:

  • Respiratory Health (mucus buster)
  • Enhanced Digestion
  • Mental Clarity
  • Improving Quality of Sleep
  • Anti-inflamatory

How do you know if this ingrediant agrees with your Dosha? What the heck is a dossier? Take this quiz!

To find out more about Ayurveda’a perspective on the other ingredients used in the recipe please see the resources listed at the bottom of this page.

My Recipe

Basil-3.75 ounce (a packed blender full)

First cold pressed olive oil- 1 cup

Cayenne Pepper- a dash

Lemon Peel- a dash

Minced Garlic- 1 teaspoon

Garlic Paste- 1 squirt

Sea Salt- 1 teaspoon

Black Pepper- 1 teaspoon

Parmesan 1/4 cup

Nutritional (Brewers) Yeast- 1/4 cup

Blend it all together. You may have to open the lid and stir things a bit. Your house will smell so good!

The nutritional yeast and parmesan cheese can easily be substituted for one another.

Some information in this article came from:



My Favorite Resources


There is so much information out there these days. I wanted to give y’all a taste of my personal favorites and go to resources.

Places that I believe to be credible sources of information.


Sequence Wiz is a the program I use to create my lesson plans. They have the cutest little stick figures. Moreover, the have helpful article and videos.

Yoga International has a wealth of information. I will frequently send clients links to their articles and videos. They have quite a bit for free, and even more for what I think is a fair price.

Eckart Yoga was one of the first online yoga video programs I actually enjoyed doing. Now there is a sea of intructors out there but Ester continues to be amongst my favorites.

Tara Brach has my absolute favorite podcast. She does Insight Meditation and lectures. She is actually from the D.C. area.

The Yoga Alliance and International Association of Yoga Therapists are the two main bodies that uphold the standards for my practice. IAYT has tons of research on there website too.

Ayurveda- The Science of Life

Joyful Belly Is probably my most frequently used resource. Not only does it have great recipes, but quizes that you could do for days. It stays stored in your profile, then makes diet recommendations based on the information you get from your quizzes. Sometimes I will have a craving for something, like avocado for example, so I just look it up and see what it means.

John Douillard’s Life Spa Is a bit heavy on the sales, but has excellent articles, podcasts, videos, and information in general. I try to follow his 3-season eating guide.

Vedic Astrology is a subject I have become increasingly interested. I’m not talking call Miss Cleo psychics. This is real science. When a person is born the planets are in certain places. This creates a birth chart, and other wise depicts your personality. Even more fascinating is how your birth chart fits in with what is happening in the cosmos in current time. If the full moon effects the tide, and we are made mostly of water, why wouldn’t it effect us. Ever heard of Mercury Retrograde?

Planetary Influence is a place I go to see what is happening generally. It gives month by month detailed movement of the planets, how they are affecting us and each other. Jackie from At The Core did my birth chart reading, and I go to her when I need to sift things out. She is helpful with lifestyle suggestions, and my growing as a yogi.

Janet Kane is a personal friend and lives in Chestertown. She does Mythic Astrology, based on Greek Archetypes. Even though her astrology is western, my birth chart with her has striking parallels to the one with Jackie. The information is quite valuable, just presented with different, more familiar language. Her monthly emails are hilarious!

Social Media

It wouldn’t be right of me to share the pages I am commonly on without putting my own social media pages up. My Facebook page is a place for articles, tips and tricks, recipes, memes, occasionally my jewelry, and all things that relate to yoga.

My Instagram is all what I think are pretty pictures, most taken by me, or for me of me lol. The caption is usually related to some type of yogic philosophy. Since yoga means ‘Union’, my Instagram is a place where I can graphically show people how yoga relates to me in my everyday life. Much like this blog.

I LOVE BOOKS! But that will have to be for another time 🙂