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Feeling less than 100%?  Confused by the conflicting information out there about what to do for your body? You are in the right place! This guide lays out 10 simple steps you can take to achieve your long term goals, live the life you want and deserve, and feel great while you do it!

Based on the teachings of Āyurveda, the oldest medical science in the world, these tenets are time tested, and will put you on the road to radiant wellness.  These steps are simple, but require commitment, motivation, and a burning desire for real change! Are you ready?

A major contributor to stress and disease is the fact that we don’t take the time to properly care for our bodies!

Can you imagine what your friends would say if your car broke down because you had NEVER changed the oil in your car? They would say, “You’re crazy! No wonder your car broke down!” That’s the way most people manage their physical health. These ten steps will give you a daily tune up to help your body feel good! And when your body feels good, your mind feels good.  Win-win!

 A little tip- Your morning routine is by far the most important, and here’s why-  By doing everything that feeds our body, mind, and spirit first thing, we greatly decrease the chance that we will skip it later because we are too tired later!  However, if your mornings are too hectic with kids or trying to beat rush hour traffic, no problem!  More important is that these things are done regularly. And if you feel overwhelmed, go slowly! Incorporate 1-2 of these steps each week, until you get the hang of it all. You will see many wonderful benefits, like increased energy, better sleep, improved digestion, compliments on great you look, and much more!

1) Wake up at the same or similar time every day.  Our bodies LOVE routine- it’s true! Ever noticed how off you feel when you skip breakfast, or your morning shower, or even that cup of coffee you are so used to? Keeping a consistent waking time even on weekends helps our bodies stay on track, and keeps our circadian rhythms functioning properly so we can feel our best.

 2) Drink a glass of warm water upon waking.  We haven’t had water for many hours, our body has been working all night detoxing us from the pollution of the previous day, and we need to flush this stuff out and wake up our g.i. tract.  Starting the day by immediately consuming stimulants such as coffee robs us of the chance to get in touch with the true energy levels of our body, as well as drying us out through the diuretic action of caffeine. Go for a nice, big glass of room temp water with a squeeze of lime and a pinch of salt and sugar first and see how much better you feel!

3) Scrape your tongue.  Your tongue is a map of your organs and gig tract, and scraping it will stimulate these friends who are so integral to sustaining your health.  It also allows you to see how well you are digesting foods- If your tongue has a thick coating, you likely have āma (pronounced with a long a, aama), or undigested food stuff/toxins, clogging your system. Doing this regularly can become an internal diary of sorts in which we are able to review the effects of yesterday’s actions on our digestive systems.  It allows to see which foods yield greater coating, and which leave us free and clear! The time to do it is in the morning, before you drink your first glass of water. Copper tongue scrapers are good for vāta and kapha people, while silver is best for pitta. Don’t have a scraper? Use a spoon!

4) Oil up!  So many physical aches and pains come from conditions of dryness in the body, which cause us to be more prone to muscle strain and sprain, inflexibility, and ages us more quickly.  Daily oil massage feels so good, and once you start, you won’t want to stop.  How to do this?  Please follow the link for my video on the how and why of self-oil massage. It’s the best!

https://www.youtube.com/watch?v=ns-FBeetnQQ

5) Sweat Daily.  Classical Āyurveda teaches us that it is as important to sweat as it is to defecate and urinate. When we sweat, we release toxins from the body, get our circulation going, improve heart health, and help our lymph system to filter toxins properly.  The only exception is the first two day of your menstrual cycle or when you have very heavy flow- this is the time to rest up!

6) Shower. This is especially important if you are doing abhyanga, the Sanskrit term for oil massage, or after exercise (or if you like having friends J).  Showering brings cleanliness, clarity, and relaxation- BOOM, enough said. It is excellent for getting rid of the tamas that has built up over the night, and well, it’s just awesome!  And is the perfect segue to that MOST important of daily activities…

7) MEDITATE! 

Whether you worship Jesus, Allah, or Devi, finding a quiet space to settle and focus your mind is the most important thing you can do for mental health. 

Peace and happiness are not caused by the things that happen to us- they come through the space that we create within ourselves.  Equanimity can only come through practice, and learning to remain in a peaceful state through all kinds of weather is the best gift you can give yourself.  Emotional fluctuations are the root cause of dis-ease and happiness, so give yourself the space to process, observe, and simply be on a daily basis.  This will go as far as any diet and exercise routine in helping you create a foundation for lifelong health and happiness.

8) Eat meals at the same time every day, at regular intervals.  This allows our bodies to become adjusted to when we take food, and promotes proper functioning of our agni, or digestive capacity.  It is best to have breakfast before 9, lunch between 12-3, and dinner from 5-8, depending on your unique constitution and health goals.  Try to avoid snacking too soon after eating as this can trigger peristaltic action of your intestines, which causes food to be moved along before it is fully digested.  If you are kapha, you may only need one full meal a day, while vāta and pitta constitutions need more frequent meal times.  Proper food combining is also very important! Stay tuned to learn more.

9) Maintain a shut off time for electronics and work. One of the biggest causes of insomnia is too much stimulation right before sleep, especially from electronic devices.  Give your brain a chance to wind down so your body can wind down, too.  Looking at Facebook right before sleep is not the way to calm your mind!  The same goes for work- there is always something more we can do, and it can also usually be done the next day.  So, pick a time to let it go and let yourself relax...

10) Go to sleep at the same time every night.  Going to bed at the same time every night allows our bodies to know and prepare for break time- much like we do with lunch at work! Isn’t it such a relief having breaks scheduled into your day?  Your body and mind feel the same way about rest, though we often ignore their cues until we have moved into the territory of stress or illness. Break the cycle, and take care of your precious vessel- like it or not, it’s what you’ve got, so why not live in harmony with it instead of working against it?

Before you go, are you interested in

• Feeling great and having lots of energy
• Reducing stress and supporting healthy cortisol levels
• Increasing your ability to focus
• Fortifiying your body critical nutrients in bioavailable forms

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In Health,

Āyurvedic Practitioner, Siddha Labs Founder & CEO

Sarah Otto-Combs

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”

What’s up with all the hype about ashwaganda , is it true, and are there times we shouldn’t use it?

While classical ayurveda uses a vast range of herbs and substances and substance, in the West we are familiar with only a handful that have risen to fame, like ashwagandha and turmeric.

Ashwagandha is one of the most well-known herbs of the Āyurvedic apothecary, with literally hundreds if not thousands of companies using it in their products. Read on to find out more about this superstar of India, how it became famous, and how to use it correctly!

Latin name: Withania somnifera

Family: Solanaceae

IAST transliteration: aśvagandha

Rasa (taste)- bitter, astringent, sweet

Virya (digestive effect)- heating

Vipaka (post digestive effect)-sweet

 Part of ashwagandha’s fame comes from the fact that it has been researched extensively, with a large body of scientific literature to back up many of its claims and uses. Hailing from the nightshade family which includes tobacco, this herb has a large number of compounds such as alkaloids and withanolides which are thought to be responsible for its many actions.

Its wide range of uses has also contributed greatly to its prominence, from helping to build muscle, calming nerves, and increasing sexual virility, all things many people desire.

Ashwagandha literally translates to “smell of the horse”, and if you’ve ever had fresh root close to your nose, you know why! Said to impart to the stamina, strength, and virility of a horse, these uses are part of why it’s so popular to date. The root is most commonly used traditionally, and all uses described in this article are from that portion of the plant.

While in the west we understand an herbs actions through its chemical constituents, in classical Āyurveda the actions of an herb are largely understood by its taste, digestive effect, and post digestive effect- but sometimes there is an unexplained magic that makes an herb special that can’t be determined by these factors. The prabhāv, or unexplainable effect of ashwagandha, is that it is both tonic and sedative, meaning it helps you have more energy while simultaneously calming you down.

What are some uses of ashwagandha and why is it effective for those purposes?

Ashwagandha is famous for increasing strength and muscle performance, and here is why-

One of its actions is to kindle the ability of the muscle tissue to increase by supporting the digestive capacity of muscle. That’s right! Your stomach isn’t the only part of your body that does digestion, and the health of your various tissues is largely dependent on the ability of cells to properly intake nutrients needed for cellular health, regeneration, and repair. Ashwagandha can act as a trigger for that process in your muscle cells, so if you have a hard time building up your body or simply want to put on more mass, this could be great for you!

Another very useful effect of ashwagandha is its ability to soothe nerves. Research has shown that certain compounds in ashwagandha have an inhibitory action on the nervous system similar to that of GABA, which translates to it can help to slow down nerve system impulses which leaves you feeling more relaxed and able to deal with the days stresses.

Taking it at night is an excellent way to harness its benefits for those who have difficulty sleeping, especially when combined with other herbs that can help enhance that effect such as nutmeg.

In the west it is often used alone, but in traditional Āyurvedic formulations it is used in conjunction with other herbal allies. The way you take an herb, meaning with what liquid or other herbs, is as important and can have as much of an effect on an herbs action as the inherent action of the herb itself.

To fully access the different actions we want, it is important to take it with the proper anupāna, or carrier.

When should we avoid ashwagandha?

While many wholesale purveyors will tell you things like, “Ashwagandha is good for everybody”, or, “There are no contraindications for the use of ashwagandha”, as an Āyurvedic practitioner and herbalist I disagree.

Because ashwagandha is heating, it should be avoided by those suffering from hot flashes or other conditions of heat unless used in a way that balances the heating aspect, such as with more cooling herbs. It is also contraindicated in conditions of āma, or toxins, present in the body, an indicator of which is a thick, white coating on the tongue. If you are overweight or trying to lose weight, this herb should also avoided as it will have the opposite effect on your body.

In short, ashwagandha is rightfully heralded as a wonder herb, but should be used with awareness and understanding of when it is to be avoided. All substances can be medicine when used properly, and all can be poisonous when used improperly.

For more exclusive tips, recipes, and to keep your herb knowledge sharp, sign up for our newsletter at siddhalabs.com, and follow us on Instagram @siddhalabs. Thanks!

Copyright 2019 Sarah Otto-Combs/Siddha Labs 

What does it mean to go plant-based the right way, what are some common mistakes to avoid, and how can we do this for the long haul? From environmental impacts, stopping animal cruelty, and  improving your health, there are many great reasons people choose to follow a plant-based diet.

So why do so many people have a hard time sustaining plant-based diets, what are the biggest mistakes that people make, and what can you do to sustain your plant-based lifestyle for the long haul?

From misunderstanding your constitutional needs to eating too much raw, many common problems associated with plant-based diets are easily remedied with a little effort and information. Read on and learn how to thrive as a meat-free marauder

Who/What/Why

Āyurveda recognizes 3 primary constitution types called Vāta, Pitta, and Kapha, who each have different nutritional requirements.

One of the biggest reasons people fail when following plant-based diets is following a diet and lifestyle that is constitutionally inappropriate, thus leaves them feeling like shit.

Please remember, the “founders” of many fad diet types likely found success through a diet that was constitutionally appropriate for them, and mistakenly thought it would be great for everyone else too. This is because many people don’t understand basic constitutional differences, and that these differences are critical for understanding what helps us to thrive vs survive.

Vāta-Of all the constitution types, Vāta is least suited to veganism according to Ayurveda. Why, do you ask? Vāta is thin, dry, tends to be ungrounded, and doesn’t really have the body mass to be vegan. I can attest to this first hand- I tried to go completely vegan (and did a real shit job of it), and ended up anxious, skinny, and exhausted. My happy medium is that I use dairy products, like fresh cheeses, ghee, organic raw milk, and butter. If you are trying to go vegan and have a vāta constitution, you may wish to reconsider going vegetarian instead of vegan and should incorporate cruelty-free, organic dairy products into your diet regularly.

Your body will tell you if your diet is right, so please listen!!

Pitta-Pitta people can be vegan more often than Vāta people, but Pitta is not often as robust as they think. I often see the “mind dragging the body behind” syndrome in Pitta folks, and these are the ones who tend to go the EXTREME with their raw-only diets.

Pitta raw foodists are some of the most aggressive people I have ever met because their vāta aggravating diet is actually fanning the flames of their pitta temperament. While they may be able to sustain a raw, vegan diet out of sheer will, they may become very unpleasant to be around, and will drive friends away with their incessant “you should go raw because” rhetoric and their general bullheaded nature.

If this is sounding like you or someone you know, don’t worry, there is a solution! Start cooking your food and consider adding raw, cruelty-free milk to your diet. Why? Milk is one of the most peaceful foods out there, given from a mother cow to her calf out of her love for her young one. Some of this love is transferred to us (read cruelty-free small-scale farmers) and can help to balance some of Pitta’s extremist tendencies. Simply boil then cool 8-12 oz of milk at night to consume before bed, or as a morning snack. Cooking your food will decrease its vāta aggravating tendencies, thus can help to calm down a pitta psycho.

 Kapha- Of all the constitution types, Kapha is the one who can really go and stay vegan long term. Naturally robust, this constitution type holds on to mass easily, and has the constitutional strength necessary for a purely plant-based diet. Kapha should still cook their food, as they tend towards sluggish digestion, but as long as they don’t have any major vāta imbalances can do this diet for the long haul.

The 3 Most Common Mistakes and Solutions to Following Plant-based Diets

 Mistake 1) Plant-based means raw, and raw is better

Nope- Not so, and here is why- Raw food is much more difficult to digest and relying too heavily on raw can leave your digestive system overworked and your body undernourished. Some signs you are having too much raw are excessive gas and bloating, feeling of tiredness, and feeling cold all the time.

While you might think you are getting more nutrients from raw food, the truth is you are probably accessing fewer nutrients because cellulose is hard to break down. Though there are a few select people who have the right digestive power and constitution to handle greater quantities of raw foods, most of us need the pre-digestion that cooking offers in order to fully receive the benefits vegetables have to offer. Not to mention that raw food increases Vāta in the body, and Ayurveda is supremely concerned with mitigating vāta as it is vāta that cause you to age.                                                                                                                  

Solution) Cook your food!

Cooking is essentially predigesting your food and breaks down the fibers of vegetables especially thus taking the load off of our digestive systems and freeing our bodily energy up for other work. This also makes Vāta very happy, keeps us warm and supports our digestive system and longevity.

Problem 2) Gas and Bloating

So many people I talk to say they have a lot of gastric distress from going vegan/vegetarian, and many seem to think this is normal, which sends me into a state of distress as an Āyurvedic practitioner.  Guess what?

Gas and bloating should not be considered a normal part of any diet, and are your body telling you that something is off

This really ties into the raw thing, as well as protein replacement

Solution) Cook and spice your food! 

Yup, this is so important I had to say cook your food twice!! Beans and lentils become a very important part of your diet as a vegan or vegetarian and are also a vāta-provoking food (translation- gas ass). In order to be digested properly, i.e. without gas and bloating, you should use carminative spices- this means spices that reduce gas and bloating and make beans more digestible. Some excellent choices are cumin, coriander, hing, hingvastika, salt, ajwain, and black salt. You can use Gone is the Wind which contains all of the above and more, is tasty, and relieves gas. All of these are very helpful in reducing the less desirable and noisier side effects that beans may offer us. You should also cook your food well! Presoaking lentils is a very effective method of reducing time needed for cooking and will help save you time in the long run.

Problem 3) Low energy and exhaustion

One of the biggest barriers to people maintaining a plant-based diet long term is that they end up feeling like shit. The truth is, unless you come from a long line of vegetarians who have adjusted genetically to this lifestyle over time, you will need to supplement the critical nutrients missing from plant-based diets.  While many say you can get enough iron from leafy greens and other sources, the real test is how you are feeling in your body.

In Ayurveda the health of your blood tissue can be measured by your feeling of enthusiasm for life- so if you notice that you start dragging and lose your zest a month or two after quitting meat, these deficiencies could well be why. It’s also these deficiencies that can cause you to crave meat- it’s your bodies cry for help and a sure sign that you are missing critical nutrients. Never underestimate the wisdom of your own organism! Every craving, thought, and emotion is a clue to our underlying health, and are powerful tools for taking charge of our lives.

Solution) Supplement, supplement, supplement!

The biggest players you need to worry about for sustained energy are iron and b-12 in my experience. I developed a supplement called Vital Vegan after feeling my own energy go downhill after being a shitty vegetarian and can attest to its ability to help maintain healthy energy levels firsthand. You may want to play close attention to your fatty acids intake as well, including Omegas, EPA, and DHA. There are many great brands offering algae-based supplements, so be sure to do some research here.

 Little side note-

Whoever is telling people to go totally vegan, raw, and oil free is putting many people at risk of serious health issues down the line from an Āyurvedic perspective

In truth, there are very few people who can follow this type of diet long term and maintain health, and 95% of the people trying this shouldn’t be. Every constitution type has different needs, and these needs must be honored if we are to achieve long lasting health. I believe only Kapha people can go fully vegan and maintain health, that pitta people can be happy vegetarians, and that many vāta people will need some animal protein in their lives in order to maintain health. This is the ayurvedic perspective, as well as my own.

May you be a happy, healthy, herbivore!!

copyright 2019 Sarah Otto-Combs and Siddha Labs