Is "Vata" Giving You A Nudge?

I love Ayurveda. It's what propelled me into the world of health & healing, and well, it just makes perfect sense.

In a very brief nutshell, according to Ayurveda, there are 3 major energies/qualities that are present in all of life:
Vata, pitta & kapha.

Every person, plant, animal, season, time of day, color, food, herb... you name it - they're ruled by & contain these three "doshas" in some way, shape or form.

Right now we are in the thick of "vata" season which runs from the end of September until around March.

Vata is made of the elements air & either. This makes the energy of vata very changeable & sometimes erratic. Vata energy is un-grounded, dry, cold, erratic, creative, fast paced, excited and irregular.

We can see the energy of Vata this time of year in our environment as the leaves have changed, dried out and fallen off of the trees. The air is cold & dry, and the wind that tends to predominate this time of year gives us the feeling of that un-grounded erratic, excited movement of vata.

When we are in the season of a specific dosha, it tends to be the case that the same dosha within us will become out of balance if we're not mindful. So because we're in vata season presently, we're more apt to see vata imbalances in our lives.

Because vata rules & controls the balance of the other doshas, pitta & kapha when we focus on supporting and balancing our vata dosha as best we can, it also serves our other 2 doshas as well- yay!

So what does imbalanced vata dosha look like in our day to day lives?

Vata rules the colon first and foremost in our physical body as well as having a strong connection to our nervous system- which let's face it touches every aspect of our body!

If vata is giving you a "nudge" that it needs some lovin' care it may look like:

-constipation & or IBS with constipation
-digestive cramping/gas
-sharp pains in the body
-dry, cracking joints & arthritic conditions
-dry hair, skin & nails
-irregular menses/painful menses
-spasms in the body (ie: muscle cramps, restless leg syndrom)
-insomnia/unsettled sleep
-anxiety/worried/fearful mental state
-hyperthyroidism
-exhastion/adrenal fatigue
-random weight loss
-sensitivity to sound

Here are some sure ways to bring your vata to a more balanced & peaceful state:

-Follow a routine
Vata is erratic so adhering to even just a little bit of a routine will help to ground this "run around with your head cut off" energy that vata rules. Simple things like when to wake up & retire is a good place to start.

-Eat
 Skipping meals is one of the worst things to do during vata season. Get 3 meals in every day - at the same time of day preferably and stick to naturally sweet (yams, corn, chicken, rice), salty (celery, seaweeds, olives, unprocessed sea salt), and sour (cranberries, pomegranate, citrus, sauerkraut, kombucha) foods. These flavors calm & support vata dosha.  Oh- and cook your food! Vata needs all it can get for warmth & fire as it's already cold & dry. Raw foods are best left out of the picture especially if you veer toward gas and hard bunny pellet like stools (typcial vata). Think soups, casseroles, stir fries & paninis this time of year!

-Oil up
On the inside & outside! Remember vata is dry and brittle so adding moisture in all forms is key. Healthy fats/oil are one of the best things to lubricate vata. Start eating more avocados, unrefined oils like coconut, olive, hemp, flax, butter & ghee, nutbutters & soaked seeds..

Abhyanga is the external application of oil to the skin before showering each day - or at least to your feet before you retire.
 Sesame oil is the more nourishing and grounding for vata, but coconut or sunflower is a little bit lighter and more easily absorbable if you find sesame to heavy.
Simple apply a thin coating of oil from head to toe by pouring quarter sized amounts of oil into your palm and rubbing in brisk up and down motions into your skin toward your heart. Hop in the shower & let the heat & water open your pores up to absorb the oil into your skin- no need to wash off. Just rub it in- remember oil is a wonderful cleanser:) Use soap & water on your armpits & nether regions only.

If nighttime works better for you simply apply a quarter to silver dollar amounts of oil to each foot, rubbing it in thoroughly. Put on socks if you have fancy sheets, and off to sleepy land  you go. Rubbing  your feet can be extremely nourishing & calming to the nervous system- this is a must for those experiencing insomnia & anxiety daily.

Relax & Breathe
Because people high in vata imbalance are usually running around like a crazy person ( you might not even notice this because you're so used to it!) Stopping, sitting and breathing can be so very important- for everyone- but especially when vata dosha is running a muck.
Whether it's making time to just breathe 5-10 deep full inhales & exhales first thing in the morning before you even get out of bed, or just before you close your eyes to go to sleep, intentional breathing is so important.

What is intention breathing? It means bringing awareness to your breath, to breathe on purpose. Obviously, we don't need to think about breathing, but when we do, it becomes that much more powerful & healing to our bodies. When we breathe we are literally communicating to all the cells in our body, especially our nervous system, that all is well. Stuck in traffic? In line at the grocery store? Breathe, breathe, breathe.

Move Your Body-But Not Too Much!
People with a "cranky" vata dosha often work out TOO much. Veer toward movement & exercise that is calming and grounding Yoga, Tai Chi, swimming, walking or lite jogging. Try not to be excessive as if you have a high vata presence in your life- you're already in overdrive! It's time to slow down... just a tad:)

Drink Water
Vata is dry remember?  1/2 your body weight in water is a must - but especially during the Winter/vata season.
Add fresh grated or chopped ginger  to taste & lime with warm water first thing in the morning before you drink or eat ANYTHING else. This will wake up your "digestive fire" or agni, warm up your circulation, clear out toxins, boost metabolism, and give your colon a little "push" to get things moving in the AM even BEFORE that cup of coffee!
Drink this all day if you like - but please do get that water in (  No ice please! Save that for the Summer:))

Play
Vata is creative, imaginative & innovative and loves to learn & explore. Make time for this- cause we're all still kids at heart after all.
Dance, craft, cook, read, take a class, create! Do whatever feeds your spirit. Give your inner vata child a place to let loose & be free.

Here's to happy vata season! xo Amanda


Questions? Comments? Curiosities? Don't hesitate.



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*The information shared on this blog is for educational purposes only.  If you are pregnant, nursing, have  serious health condition or are taking prescriptive medication please consult your healthcare practitioner before using herbal supplements. 

My Top 11 Tips To Ride Out "Vata Season" As Your Healthiest, Happiest You.

"Vata", "Pitta" and "Kapha" are the 3 energies or "doshas" recognized in Ayurveda that show themselves in all areas of our lives including our physical, mental & spiritual selves, time of day, foods, herbs and even the seasons of the year.  Vata Season begins from now until late winter.

Vata energy is erratic,  cold, dry, creative, kinetic, fast, changeable & excited.

We can see these elements in the environment around us in the Fall especially if you live in the North East as the leaves change, the breeze picks up, the temperature drops and the fast pace of the impending Holidays are inching our way.

In the physical body Vata rules the colon & elimination as well the nervous system. In the mind Vata rules creativity & love of knowledge as well as fear, anxiety & worry.


Each one of us has Vata energy within us, just in varying degrees. If you have a lot of Vata energy in your physical and mental make up, it may look like this:

You may experience:
*Sensitivity to sound
*Dry hair, skin & nails
*Cracking achy joints
*Tendency to rush from project to project, running late for appointments
*Aversion to cold
*Scattered thoughts & forgetfulness
*You love reading books & have 5+ books started but none finished...yet:)
*Forget to eat & skip meals
*Insomnia or poor sleep
*Tendency toward worry & fearful thoughts
*Gas, constipation, dry hard stools
*Painful, erratic menstrual cycles
*Muscular spasms

Whether you have a predominance of Vata in your individual make up or not, when we move into Vata season, "Vata energy" is heightened in all of us.

During this time  it's in our best interest to tame and balance our own Vata tendencies as best we can as we move through the Fall & Winter season.

How do we make peace with Vata?

Think all things warm, naturally sweet, cozy, grounded, easy, organized, well oiled, gentle, planned, peaceful...

1. Eat cooked food.

Put away the salad, get out the soup. Remember we are avoiding adding more of the cold, dry, raw Vata energy.
If you must have your raw greens, be sure to dress them with a good amount of oil in vinegar as this will make it easier and "warmer" for you to digest during Vata Season.

Naturally sweet, sour & salty foods are best for balancing Vata.

2. Turn up the heat.

Cook with warming spices: ginger, cinnamon, cardamom, cumin & turmeric... Don't skimp:)

These herbs are packed with antioxidants, antimicrobials, taste great and will aid in circulation, detox, digestion and energy.


3. Nix the Ice & HYDRATE

Drink Warm (or at least room temp.) water with fresh ginger.
Add lemon or lime too if you like.

This is the perfect beverage to amp up digestion, metabolism and move waste from the body. If nothing else get at lease 1 8oz. mug of ginger tea in before for you have anything else in the AM.


Whatever you do keep hydrated 1/2 your body weight in ounces ya hear?



4. Oil Up.

Self massage is one of the best gifts you can give yourself.

Whether you can manage a quick head to toe oil rub down before hopping in the shower (any unrefined oil will do- warmed or room temp. is up to you), or if you can only manage to fit in a nice foot rub before hopping in bed at night- do it.

Abhyanga (self massage) soothes the nerves, strengthens the skin & aids in daily detox.

Eating healthy fats is also a key component in keeping your physical body well lubricated during the dry, cold vata season.

Focus on butter or ghee (clarified butter), avocados, olive oil, coconut in all its forms, hemp seeds, flax seeds, cod, mackerel, salmon and supplementing with Omega 3's.


5. Follow a Routine.

Your body wants a routine. Set alarms if you have to. Your most important meal is lunch- make it your largest and eat it before 2pm.

Our natural clock is at it's happiest rising no later than 7am and going to bed no later than 11pm.

This may sound wacky but give it a whirl.

Waking and retiring at specific times allows our bodies to detoxify & rejuvenate as we sleep.

Staying up past 11, is when we'll often get our "second wind". I know you know what I'm talking about:)
This "second wind" is really the energy our bodies need to allow our organs to detox- not have a night cap and answer a few more emails.

Eat consistently & sleep consistently. Try it you'll like it:)



6. Go Easy On the Caffeine. 

Drinking too much caffeine isn't great for anyone, but especially those who have high Vata.

Try switching to green tea or yerba mate a few days a week- or go super green and try one of my favorite herbal allies Nettle- She'll give you the energy boost you need without the caffeine- MY PROMISE.


7.Make Friends With the Neti Pot.

It's really not scary.

It's something you just have to try, and then you'll realize how simple and easy it is.

The neti flushes excess mucous, microbes & bacteria from our sinus & nasal passages keeping all those nasty bugs & flus at bay.

Try it you'll be happy you did-especially those of you who are "sinus" imbalance prone.


8. Try Yoga.

Yoga (there are lots of kinds- so try more than one!) is a wonderfully grounding, peaceful yet powerful and cardio pumping practice (if you do it right!).

 I find it particularly helpful for bringing more balance to the erratic, chaotic and sometimes crazy energy Vata can instill in our lives.

If you can't make it to class try a youtube video- it's free! And if not yoga, move your body in SOME way, any way for at least 15 min daily.

9. STOP and BREATHE

Whether it's a 30 minute meditation or 5 minutes upon waking or before you go to bed, intentional breath is of the utmost importance.

 Anytime you think of it, stop and breath with intention- especially when you're stressed waiting in traffic, in line getting groceries or when you're have a difficult discussion. It makes all the difference.



10. Go Green:

Here are my favorite Vata herbal allies:(found at any good natural food store)
   

*Ashwagandha: take 8oz of milk (any milk will do your pick) a tsp of ashwagandha, add a pinch of cinnamon, cardamom & turmeric and bring to a simmer. Turn off the heat add a bit of maple syrup or raw honey to taste and drink before bed. This brew will relax you to sleep while it rebuilds your reserves as you rest.

 
  *Gotu Kola, Rose, Sacred Basil Tea: So to your natural foods store and buys these herbs in bulk. Add equal parts of each herb and mix together. Add 1 tsp per 8oz mug steeped at least 15min. This blend will ground, center & bring a peaceful disposition to your mind & body.

 
  *Triphala: Probably the weirdest tasting of all Ayurvedic herbs but one of the most powerful. If you feel really out of whack and need a "reboot", take 1/2 tsp of triphala powder in 4oz of warm water drunk before bed. It will cleanse you from head to toe & is a gentle laxative. Please only use triphala when you are thoughtfully eating as well ie: cutting out sugar, alcohol, processed foods etc. as it's meant to aid in a gentle detox.



11. Breathe & Ride the Wave


Fall is a crazy busy time- no doubt. The most important thing we can do is focus on enjoying it right?

The country fairs, the foliage, the holiday cooking, time spent with friends and family. Soak it all up, leave the stress behind and breathe.

The more we breathe with intention and surrender to the moment - whatever it brings the more we can fully enjoy our crazy lives to the fullest.  Focus on what's important and focus on what feeds your spirit. Forget about the rest:)


May your Vata Season be warm, cozy, peaceful, healthy and bliss-filled! xo Amanda


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*The information shared on this blog is for educational purposes only.  If you are pregnant, nursing, have  serious health condition or are taking prescriptive medication please consult your healthcare practitioner before using herbal supplements. 

My Eyes Were Opened In 2005

 I was dealt a pretty serious dis-ease of my own in 2005.  Up until this point, I'd never thought much about what it meant to be healthy.  I was brought up on the typical American diet, which consisted of mostly processed foods, lots of soda and some home cooked meals that revolved around meat every Sunday.  My mother and I had  randomly decided to experiment with vegetarianism when I was 15.  I'd done a research paper on it and it seemed as though there were lots of benefits.  So we both gave it a whirl and it stuck.  Don't get me wrong- it took us awhile to learn how to be "healthy" vegetarians. For the first several years we relied on everything soy and processed fake meats. But we felt healthier and didn't miss regular meat at all.
That's where the "health experiment" ended for me.  I still loved junk food and ate plenty of it (I still struggle with my love for it!) and I was probably the worst kind of vegetarian possible all through college.

I ended up studying abroad in India in 2001 for 3 1/2 months with a group of other students, who many of which were hardcore vegan, Earth worshiping, community loving hippies.  Being around these people for over 3 months straight and learning from them was a huge turning point in my life.  Although I found most of them quite challenging and I certainly wouldn't have sought them out as friends in another arena, they truly played an enormous part of showing me my path.

In 2005 I was diagnosed with my first (what doctor's called) serious health imbalance.  Because I was introduced to Ayruveda in India, aromatherapy, herbs, vitamins & health food by my fellow students on the trip back in 2001- I decided that I would take that leap of faith and try the world of integrative medicine.
 Long story short- I healed myself and I realized what a teacher dis-ease was.  Without having gotten sick, done the work, used the tools- I never would have experienced the power and importance of all the things that are involved with self care, self love, and integrative medicine.  I may have continued into herbalism without having dealt with a disease on my own, but I don't think that the passion I have now for my work would have been quite as strong.

I've been studying herbs, Reiki & integrative medicine going on 10 years now, and I can say with certainty  that almost every little ache and pain, every cough or sneeze, every skin blemish, burp or fart and almost every life threatening or serious illness, is our bodies way of communicating with us.  It's our bodies waving the bright red caution flag, calling out "Hey! I need some help over here!"  The voices may start out small and quiet, usually so much so, that we can live with the discomfort of the symptoms and maybe even accept them as signs of aging. Then our body's signals get louder and louder until sometimes it may reach a point where you can no longer ignore the signs anymore, and you've got a  full blown "situation" to deal with.  Our bodies, do their very best to keep us healthy and strong- but they can't do it alone! Our bodies need our full undivided attention & help!

What a lesson & blessing it can be if you allow dis-ease to teach you  and learn what you can do for yourself to heal.
I'm not just talking about what the wonders of modern medicine can offer us ( which absolutely has it's place and thank goodness we have it...) I'm talking about the healing that comes from whole hearted self care.  Food, water, movement, spiritual/religious practice, playing, whole food vitamins, herbs, essences, aromatherapy, energy work, massage....
When our eyes are opened to see how each of us is so unique & have different needs and that quick fixes and magic bullets are not the long term answer for health & happiness, then we truly become our own best healers.
Taking care of ourselves is a job no doctor, no herbalist, no naturopath or chiropractor can do for us.  Healing & staying healthy and strong is a lifelong path and process you must choose to prioritize for yourself- but if there is a cause that's more worthwhile, I'd like to know what it is.  YOU are your own best healer. xo Amanda



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I Teach Because I Need To Learn Too.

I am always so humbled by the clients & students that I work with. I often learn more from them than any book I could read or any class I could take.
I was once told that teacher's teach what they most need to learn themselves. That's spot on for me.
If you ask any healthcare practitioner why they're so passionate about what they do, I bet they'll share a healing crisis story that they went through, which brought them to the healing arts.
That's how my story began. In fact without my own healing crisis, I don't know that I would have ever found Ayurveda, Herbalism or Reiki of my own accord. But going through the crisis, seeing how these modalities worked first hand AND seeing the amazing results was the best thing that could have happened to me.  That's why I look at disease and imbalance as a blessing in disguise. It's a teacher- one that won't let up until you listen.  Sickness and disease calls you out and makes you look at yourself, your life and asks you "What next? What do you want? It's your call- it's your choice, but something's gotta change." And of course we all answer those questions differently.
So, as I continue to learn and grow in my own personal life, my own healing path, I continue to teach. For me teaching isn't only a way to spread the word of self care and self empowerment for others, but also a reminder to myself- a check in on what I've let fall to the wayside in my own life.
I am by no means perfect. I have the tools and knowledge that I know "I should" do EVERY SINGLE DAY- but do I? No, not always. I fall off the "wagon" sometimes too. And that's part of learning as well. Knowing that health, healing and life is a journey and it's not always- or maybe even ever, perfect.
But every day is an opportunity to live your life in the way YOU want to live it, even if yesterday didn't go that well. The power is in knowing what to do, what tools are at your disposal to get you back on track. And that's what I have for myself and that's what I ABSOLUTELY ADORE sharing with others. I so desperately want people to know that it's ALL IN THEIR HANDS, HEARTS AND SPIRITS, if that's what they decide.  And each of us has to figure out what feels best to them- we all choose differently- and it's all good. We're all on our own path and it's a beautiful thing.
So I guess this rant is to really just take a moment to say THANK YOU to every student, client and drop-in that has ever crossed my path and asked for guidance. You are my mirror, my teacher, my ally and my strength to keep me on my own healing path and to help me to be an even better practitioner to help others. I'm forever grateful to be doing this work with all of you, as a team, as friends, as empowered human beings on this beautiful roller coaster of a ride called life. You fill my heart.
XO AMANDA

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I Made It! Well, Almost...

And this is why I write this blog. Because I'm not perfect. Because I also struggle. Because I want to share my authentic, real, raw experiences with you- without pretending that I am able to walk my talk 24 hours/7 days a week and without any sugar coating.
Health is an ever evolving path for all of us. There isn't one answer for any one person, and each person's experience will be very unique to anothers. I'm just letting you in on mine.
So, what am I trying to get at?? I'm done panchakarma. No, it's not day 9 yet. Day 9 went out the window when I started to include peas to my kitchari on day 6- lol. And well, last night as I was sitting with my mom watching Revenge (love that cheese!) I realized that I was done- not with the whole cleanse, but definitely with the kitchari. The thought of having to eat kitachari for 3 more meals turned my stomach & interest in eating completely off- and just down right depressed me. So, I made an agreement with myself that I would finish the basti, external oleation, yoga & meditation and let my self eat the healthy breakfast of my choice this morning. And so I did. And man, was eating breakfast a magnificent expeience. Fire crackers in my mouth I tell you! My senses rejoiced. Ahhhhhh.
So, there you have it. I made it to day 8 ish. And although I felt guilty about it at first, especially about disappointing my students and peers and you, I realized that I needed to tune into my own body's wisdom and let it make the call. I always preach, and believe deeply that the state of our spirit and our mind reflect and influence our physical health deeply. So, last night when I thought about even having to look at another bowl of kitchari again and it made me want to forego eating all together and  also made my spirit litterlly sink- I thought- wait a minute. Cleanses are not about tortouring one's self and trying to force yourself to do things you don't want to do anymore. I can be very black and white about things sometimes- can you tell?! So, I just let it go.
Day 1-7 were great! My mind was calm, I was mostly enjoying the kitchari, felt nourished and supported and felt confident that I could finish the last day. And then the end of day 7 came and my mind changed it's mind. And that's okay. I also would like to interject that the last two days were spent at my parents house (where I do my gardening & wildcrafting) otherwise known as " Land of Delicious Food Teasing You From Around Every Corner". I know, not an excuse, but certainly didn't help me out:)
I mentioned being over kitchari on facebook last night and one of my students commented "You are not encouraging me to attempt this cleanse at all!" I hope that's not really true. Although, I can't say I blame her. I am just being completely honest about the struggles I personally face when I do this cleanse: ghee then kitchari. Some of my peers LOVE the kitchari and eat it on a regular basis- ON PURPOSE!! And others say they love drinking the ghee and that it feels so soothing and nourishing to them. When my sister did the cleanse she struggled with drinking the triphala tea, where that really doesn't bother me at all. We are ALL SO DIFFERENT. So please, don't let my experience discourage you from attempting a cleanse of your own. I just want to be real with you. And honestly, I can be dramatic at times- I'm not gonna lie about that:) So, maybe I'm just a baby! See for yourself! If' your intrigued- try it! This cleanse could be a piece of cake with you! Give it a whirl! What is there to lose? You can stop anytime- you're the boss:)
The bottom line is that I CHOOSE to continue to practice this cleanse just about yearly.  And that says something more than anything else. And it's because I know it's benefits and I  know how great I feel when I'm done- even if I skip a few days- why else would I do it? And I have to say Ayruveda hasn't been around for 1000's of years for nothing!:)
Speaking of benefits I wanted to share something else with you that surprised me. This particular panchakarma felt  really good, but didn't blow me away as others in the past.  I felt clear headed, had steady energy, the cracking joints I sometimes experience lessened greatly, the floaters in my eyes lightened and my skin got clearer ( although I noticed that my rosy cheeks showed up again when I added salt into my kitchari for more flavor- interesting), but I must say that in comparison to the panchakarma's in the past it was the least remarkable. BUT I'm gonna take that as a good sign that my body didn't need as much cleansing this time as I thought- yippee!
I forget that the reason I found Ayruveda was because I was sick- pretty seriously sick. And when I was introduced to panchakarma I was "all in" to do whatever I needed to do to get better- I was in a time crunch and on a mission.  I think having that mind set and not knowing what to expect had me set up a lot differently. Where I am now, having been practicing health & wellness  seriously in my own personal life since 2005 I am in a much more solid and healthy place. When I was having my health crisis I really didn't think about my food choices up until then and certainly not healing herbs like I do now. So when I first experienced panchakarma it was pretty miraculous. And all of the changes I saw and experienced were pronounced and obvious. I am certain that it played an enormous role in what helped me to heal.  This time around and the other panchakarma's since have been for maintenance and prevention- which is as good a reason as any but- perhaps with less obvious results??
Looking back, knowing all I know now about tongue analysis and facial analysis I wish I had taken before and after pictures BACK THEN because, I honestly don't see any differences in the Day1 picture I posted in the first blog and today's- infact I think I look more tired around the eyes in this one! LOL! Here I was hoping to blow you away with super obvious changes and I was especially hoping to share significant differences to my Ayruveda students this Thursday at class, but alas, not much to show.
But even without outward physical evidence, I FEEL and I KNOW that my mind, body and spirit is happier, functioning more smoothly and truly like I've gotten a "tune up".
Now I'm really ready for spring!  Thanks for being my witnesses and tuning in! Now it's your turn! (nudge, nudge :)) xxoo

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Day 5 Panchakarma

Day two of eating Kitchari, drinking ginger tea, warm oil massage, taking triphala at night and continuing with my yoga & meditation practices.
So, how am I doing? Eh. I'm doing just fine. I'm totally over the kitchari already but I know it is serving my insides well, so I will press on. I have to say that my mood is staying pretty stable for the most part and I think the daily meditation has an enormous part in that. My skin is already looking much clearer and less "rosey" as is my normal "inflamed" (ie: sugar & dairy lovin') complexion. I was incredibly proud of myself for persevering through the ghee part of the cleanse as that seems to be my biggest feat. So, in some ways the "worst" is over. But 3 more days- that's 9  more meals of kitchari- and I won't lie, I've already broken down and added peas and a bit of coconut to the kitchari for dinner tonight. My belly is so much happier and I've reminded myself that cleanses aren't about torture. So I will eat it plain when I can and add veggies as I need to, otherwise I may stop eating all together! That's what I get for being so die hard about cleanses. At least I didn't eat a spoonful of hummus or peanut butter or stuff a dill pickle in my face like I've been wanting to every time I open up the fridge to grab a lime for my ginger tea. So I'd say I'm doing pretty darn good.
It's so funny because it really has nothing to do with really wanting hummus or peanut butter or pickles- I just don't like being told (even from myself) that I CAN NOT  eat this or that.  I'm not a fan of being restricted from what I WANT in general I suppose. So again- it's a battle with my ego and the brain.
Tomorrow basti starts. Don't worry I won't be giving you any details about that:) Thanks for listening....xo

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