OVERCOMING ANXIETY & DEPRESSION • Kristin Dahl

Lacy Phillips August 8, 2016

Culturally, we inherit a lot of ideas about how or who we are supposed to be. We get so far away from ourselves & filled with stress in a constant state of striving. We are all busy working to express our unique talents and individual representations of our creative gifts. Often times, this places us in a belief that we are separate from one another. Believing we are separate creates so much unneeded suffering which eventually can express itself as anxiety and depression.

Most of us struggle (including myself) with accepting the darkness within us, feeling like, when we are less than perfect, we are simply not enough. This also creates separateness as we fantasize that no other being experiences the darkness or suffering that we do. Pushing away our darkness inevitably causes more internal stress and manifests as depression or anxiety. When we are not at peace with all the complex layers of ourselves, it’s impossible to be at peace in the world. Trust me, I’ve struggled with this a thousand times over.
Identifying and connecting to our inner truth and guidance system and fully accepting ourselves is key to pacifying our struggles. Connect to the purity of your heart, your inner child that has been untainted by the confusion of modern life, and let go of the striving that makes you feel constantly incomplete. Stop waiting for that person you will one day become and love who you are whole-heartedly here & now. Embrace every aspect of yourself and your life and this will lead you on the path to creating a more whole-istic sense of self, leading to a peaceful existence.
There are several tools we can use to support us when we are moving through difficult feelings. Tailor these suggestions to your lifestyle and see what feels best for you. Remember, these tips are best for mild cases, not clinical disorders. If you feel you’re suffering from something more serious, contact a health professional.
CONNECT WITH NATURE
We’ve developed deep attachments to being constantly ON. Give yourself time to unplug & restore yourself with mother earth’s energy. Connecting to nature eases stress and tension in the mind & body & soothes our primal need to feel connected to our environment. Earthing (walking barefoot in the dirt or sand) is also incredibly grounding and re-mineralizes the body.
EXERCISE
Move your body everyday! Don’t get hung up on a specific routine. Just make moving your body a priority, even if you can only squeeze in a short walk. Exercise increases feel-good hormones like serotonin. It also creates more natural energy, staves off anxiety, and lowers depression. Exercise increases blood flow, moves stagnant Qi & provides the blood with more oxygen, leaving you feeling and looking your very best.
SUPPORT DIGESTION
90% of serotonin (the feel good hormone) is produced in the gut, not in the brain. Therefore, proper digestion is crucial to the production and function of serotonin and plays a vital role in everything from our mental health to our ability to get a good night's sleep. Keep your microbiome in balance by reducing the amount of sugar and alcohol in your diet, avoiding the overuse of antibiotics, and by eating plenty of gut healthy foods such as ferments, sauerkraut, coconut yogurt, and kefir.
CREATE A SUPPORTIVE ENVIRONMENT
Create a nourishing home & work environment by filling the space with plants, non-toxic candles, crystals, and salt lamps. Eliminate clutter as it can suffocate your energy and cause anxiety. Use gentle lighting and listen to relaxing music when your soul needs soothing.
CREATE COMMUNITY
Surround yourself with those who lift you up, support you, and nourish your life. Release toxic relationships because they inhibit your ability to grow and consciously create the life you want for yourself. Build a community with those who share your vision. Create feel good routines and rituals with your friends. We are social beings and connection is a crucial part crucial of our mental health and well-being.
REDUCE FOODS THAT TRIGGER ANXIETY
There are three main culprits that can trigger anxiety. Caffeine, sugar, and alcohol.  Excess caffeine can play a huge role in panic and anxiety disorders and affect your ability to get a good night sleep. Sugar and alcohol can also have similar effects, so watch your intake. By reducing your consumption of caffeine, sugar, and alcohol, you will find that your blood sugar & hormones are more stable and your moods less prone to radical shifts.
FOCUS ON WHATS WORKING

Energy flows where attention goes. Focus on the aspects of your life that feel fluid and peaceful. Our thoughts carry a powerful weight, so shifting our attention creates and attracts more harmonious experiences. You can eat all the kale in the world, but if your thoughts are toxic, your life will be too. Our mind & body are intricately intertwined and can have a profound impact on one another. Use writing to move through troublesome thoughts or read an uplifting passage to regain perspective.

PRACTICE SELF-LOVE & SELF CARE
Set aside time every day to have a little down time. Practice yoga, listen to healing music, meditate, get a massage, or engage in activities that make you feel grounded and calm. Unplug & daydream for a while. Take a detoxifying Epsom salt bath with lavender essential oil. Lavender oil triggers brain reactions that promote a sense of calm & relaxation.
SEEK SUPPORT
It’s ok to ask for help. Talk to your close friends, your partner, or your family when you feel stuck or like you need love and understanding. It can also be helpful to seek advice from a therapist or holistic practitioner. It’s important to feel like someone is holding space for you. 
DRINK CALMING TEAS AND HERBS
Drinking herbal tea is often recommended for relaxation, but research confirms that it can also reduce anxiety levels and promote feelings of calmness. Just make sure to choose teas that are caffeine-free.

Here are my favorite options for stress release

Passionflower
Chamomile
Valerian
Lemon balm
Hops
Lavender
GET ENOUGH SLEEP
When you are feeling low, it is important to give your body additional support. Sleep is when your body restores, repairs, and rejuvenates. It’s crucial in balancing our hormones and keeping our moods stable. Create a ritual around bedtime to prepare you for deep, restful, and restorative sleep. Start to wind down from your day by turning off all screens at least an hour before bed. Make chamomile tea. Get cozy with a book or listen to a guided meditation. Try your best to get to bed before midnight. That way, your body will go through a full REM sleep cycle and you will wake feeling fully rested.
TRY ESSENTIAL OILS
There are several ways to use essential oils for anxiety or depression. For example, to relieve stress while improving sleep, you can put a diffuser by your bed and diffuse oils while you sleep at night. You can also rub topically on your temples, behind your ears, on the back of the neck, your tummy, and bottoms of the feet. Add a few drops of essential oil to a warm bath for a relaxing, therapeutic experience.

Here are some of my top oils for combating depression and anxiety

Bergamot: Great antidepressant as it creates feelings of joy, freshness, and energy by improving circulation of the blood.
Lavender: Benefits mood, calms the mind, and can help alleviate anxiety and depression.
Chamomile: Fights stress and promotes relaxation.
Ylang Ylang: Helps stave off depression and negative emotions associated with depression. Inhaling ylang ylang can have immediate, positive effect on your mood and act like a mild, instant-remedy for depression.

Ayurveda, a Sanskrit word that translates to the “science or study of life,” is an ancient Indian science that dates back over 5,000 years. It provides a holistic outlook on how diet and lifestyle affect our health.
Ayurveda focuses on the five elements—air, fire, ether, water, and earth—and their roles in nature. These five elements manifest their properties in humans to create the three doshas: Vata, which is made up of the elements of air and ether; Kapha, which is made up water and earth; and Pitta which is made up of fire and water.

According to Ayurveda, summer is a season rooted in the Pitta dosha. Since Pitta is hot, oily, light, sharp, and spreading, when this dosha is in balance you have naturally oily skin with a reddish tint, strong appetite and digestion, are sociable, have a good sense of humor and are goal-oriented.
But when we are in the midst of a season, the corresponding dosha tends to get out of balance and become extreme. For these reasons, acne, rashes, heartburn, indigestion, and a fiery temper are all more common in the hot summer months.
If you recognize some of these unbalanced Pitta qualities in you at the moment, have no fear. Here are five easy ways to bring your Pitta back into balance this summer:

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1. Change up your food and drink options.

Ayurveda operates on the principle that like attracts like and opposites balance. This means we should look at the hot, oily, light, sharp, and spreading qualities of Pitta and apply the opposite qualities to bring us back into balance. When it comes to food, this means eating more cooling, dry foods. Foods that are in season offer the balancing qualities you need. Think cucumbers, zucchini, kale, spinach, asparagus, berries, and melons.

2. Reduce foods that aggravate the Pitta.

Salty, sour and fried foods, onions, garlic, vinegar, coffee, and alcohol can all aggravate your Pitta, so look to moderate these in the summer heat.

3. Incorporate more herbs.

There is an abundance of flavorful and cooling herbs available in summer, from cilantro and parsley to mint and basil. These herbs not only make food tasty but have Pitta-calming benefits as well. Look for ways to sprinkle some on your meals to cool you down and aid in digestion.

4. When in doubt, use coconut oil.

The benefits of coconut oil are endless, and the cooling oil is even effective at balancing Pitta energy. Not only is it a great ingredient to cook with during summer, a daily coconut oil massage after you shower can help keep your doshas in check. It feels especially nice after a day at the pool or beach.

5. Be active...but not too active.

It is important to get physical activity in, but Pitta can get out of balance when the activity is too intense. Look for ways you can do more of a 50/50 workout. Start out intense, then wind down with more restorative exercises and stretches.

10 Ways to Harvest the Summer

by: Melissa Carver, Ph.D.

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The warmth of the summer sun can have a revitalizing effect on you, particularly after a long winter and rainy spring season. With the summer season just days away, you might already be daydreaming about what you want to do.
Perhaps a vacation or a summer cookout is on your list. There are many more ways to take advantage of what the summer season has to offer. If you’re looking for a little inspiration, try one—or all—of these healthy, life-enriching activities to reap the benefits of summer.

Summer Solstice

This year, make a special effort to celebrate the summer solstice to give thanks to the sun and what it provides.
The summer solstice, which has been celebrated by humans for thousands of years, is the first day of summer and falls between June 20 and June 22. The exact date and time varies each year along with your particular geographical location. A good source to find out your exact date is the Farmers Almanac.
The word solstice means to stand still. On this day, take a little time to stand still too. Meditate, relax, and think about how you plan to get the most out of summer this year.  

Soak up the Sun

Humans need Vitamin D; and the best source for it, is the sun.
Your Vitamin D levels may have dropped during winter and spring, particularly if you live in an area that experiences extended days of cloud cover, rain, fog, and snow. Those who live in sunnier locale aren’t immune to low Vitamin D levels either. If your job is in an office, you may also need a boost.
Getting a shot of Vitamin D is easy: head outside. Keep in mind, that your skin type will dictate how much sun you need. This doesn’t mean basking in the sun for hours without sunblock is a good idea either. Too much exposure can lead to sunburn and skin damage.
Talk to your doctor about the appropriate amount of sun exposure if you’re taking any medication that might make your skin sensitive to ultraviolet light.
The Vitamin D Council is another resource that can help you determine how to safely get the Vitamin D you need.

Observe Nature

Observance and awareness brings us closer to gratitude. It also brings us closer to self. When we become more self-aware, we can develop new intentions by observing at a deeper level than before.
Observe your surroundings the next time you’re outside for a walk, run, or even while gardening or mowing the lawn. Examine how the sun and warmer temperatures have changed the landscape. Take note of how plants and animals have changed. Do the clouds look different in summer versus winter? What direction do the plants grow?
Even if you’re more aware than others, try to take a deeper view. For instance, get down on the ground and observe an ant colony.

Eat Fresh

You may eat clean, but do you eat fresh? Eating fresh, seasonal foods is a challenge in winter. Take advantage of the fresh fruits and vegetables that are harvested during summer.
The fresher the food, the more packed it is with nutrients. For the best results, try planting and growing your own vegetables and fruits. Pick them and eat them right off the vine for the most nutrient-rich treats.
If you haven’t started a garden, scout out your local farmer’s market. Ask the farmers at the stand if pesticides or chemicals are used. The “organic” designation requires an evaluation and a hefty fee that some farmers can’t afford. So if you ask “is it organic?” They may respond with “it is no chemical.”
Try these summer-friendly salad recipes that take advantage of the colorful veggies, flavorful herbs, and vitamin-packed fruits of the season.  

Sun Salutations

If you are new to yoga, there is no better place to start than Sun Salutations. Sun Salutations are a physical, mental, and spiritual way to unify with the sun.
If you are a yogi, consider incorporating Sun Salutations more frequently during the summer months.
This weekend, head outside with this handy easy-to-print Sun Salutations guide written by Teresa Long, director of the Chopra Center Certification Program. The one-page article has pictures to help you remember every pose in this sequence.

Retreat

Summer is the perfect time to travel. This year, try a yoga or meditation retreat.
A retreat can help you grow emotionally and spiritually. And you’ll be surrounded by like-minded people. You can take what you’ve learned at the retreat and work on making progress throughout the fall and winter seasons.
Check out the Chopra Center’s meditation and yoga retreat this July.

Stargazing

The stars have shifted, the sky is clear, and you should be sitting under it!
If you live in the city, take a drive into the country at least one time this summer. The stars and moon are visual reminders of how massive the universe is.
Looking up at a star-filled sky is a natural depiction of how light cannot exist without the darkness. It can help you see that your troubles might actually have purpose.
The night also has another benefit, the feminine energy of the moon. In most ancient cultures, the moon represents the feminine energy in our solar system, the sun being the masculine. With more hours of sunlight in the summer months, being out in the moon light contributes to our balance of these two energies.  

Masculine Energy

We all have both female and male qualities and energy, balancing these two forces takes awareness. The sun is masculine energy, while the moon represents the feminine side. Basking in the sun this summer can help you tap into your masculine energy.
Whether you are male or female, set aside some time to journal and reflect upon your personal masculine energy.

• What comes natural?
• What do you force based upon situations?
• Do you feel that any masculine trait needs some balancing attention? This could be increasing or decreasing.
• How does the sun provide lessons in this particular topic?
• What is the sun’s natural state of being?   

Harvesting your masculine side can guide you into a higher state of consciousness.

Water Therapy

The warmth of summer provides an opportunity for a little water therapy. That could mean playing in the rain or taking a dip in a local river, creek, lake, or backyard pool.
Water is symbolic of nurture and purification. This season, focus for a moment on what you would like to release while splashing in some H20. Imagine the troubles rolling off you with the drops. In relaxing moments in water, visualize the bright white light we often see sparkling on water when the sun hits it.
Float in one of nature’s most valuable resources and allow this light to nurture all aspects of your being.

Keeping Cool

From a Doshic prospective, summer is a Pitta time of year. Keeping cool can help you control your health as well as mood swings and anger. Try these tips to cool the fire.

• Although the sun is healthy, it requires moderation.
• Eat some of those fresh garden foods such as watermelon and cucumber to stabilize a hot body. 
• Reduce or avoid spicy foods this time of year.
• Carry a spray bottle of water when outdoors or long road trips. A spritz on the skin can be refreshing.

Seasons transition effortlessly one unto the next. Strive to flow with them as much as possible to help create a oneness with all that is around you and reduce your internal and external conflicts.

10 Ways to Harvest the Summer

10 Ways to Harvest the Summer

by: Melissa Carver, Ph.D.

 

The warmth of the summer sun can have a revitalizing effect on you, particularly after a long winter and rainy spring season. With the summer season just days away, you might already be daydreaming about what you want to do.
Perhaps a vacation or a summer cookout is on your list. There are many more ways to take advantage of what the summer season has to offer. If you’re looking for a little inspiration, try one—or all—of these healthy, life-enriching activities to reap the benefits of summer.

Summer Solstice

This year, make a special effort to celebrate the summer solstice to give thanks to the sun and what it provides.
The summer solstice, which has been celebrated by humans for thousands of years, is the first day of summer and falls between June 20 and June 22. The exact date and time varies each year along with your particular geographical location. A good source to find out your exact date is the Farmers Almanac.
The word solstice means to stand still. On this day, take a little time to stand still too. Meditate, relax, and think about how you plan to get the most out of summer this year.  

Soak up the Sun

Humans need Vitamin D; and the best source for it, is the sun.
Your Vitamin D levels may have dropped during winter and spring, particularly if you live in an area that experiences extended days of cloud cover, rain, fog, and snow. Those who live in sunnier locale aren’t immune to low Vitamin D levels either. If your job is in an office, you may also need a boost.
Getting a shot of Vitamin D is easy: head outside. Keep in mind, that your skin type will dictate how much sun you need. This doesn’t mean basking in the sun for hours without sunblock is a good idea either. Too much exposure can lead to sunburn and skin damage.
Talk to your doctor about the appropriate amount of sun exposure if you’re taking any medication that might make your skin sensitive to ultraviolet light.
The Vitamin D Council is another resource that can help you determine how to safely get the Vitamin D you need.

Observe Nature

Observance and awareness brings us closer to gratitude. It also brings us closer to self. When we become more self-aware, we can develop new intentions by observing at a deeper level than before.
Observe your surroundings the next time you’re outside for a walk, run, or even while gardening or mowing the lawn. Examine how the sun and warmer temperatures have changed the landscape. Take note of how plants and animals have changed. Do the clouds look different in summer versus winter? What direction do the plants grow?
Even if you’re more aware than others, try to take a deeper view. For instance, get down on the ground and observe an ant colony.

Eat Fresh

You may eat clean, but do you eat fresh? Eating fresh, seasonal foods is a challenge in winter. Take advantage of the fresh fruits and vegetables that are harvested during summer.
The fresher the food, the more packed it is with nutrients. For the best results, try planting and growing your own vegetables and fruits. Pick them and eat them right off the vine for the most nutrient-rich treats.
If you haven’t started a garden, scout out your local farmer’s market. Ask the farmers at the stand if pesticides or chemicals are used. The “organic” designation requires an evaluation and a hefty fee that some farmers can’t afford. So if you ask “is it organic?” They may respond with “it is no chemical.”
Try these summer-friendly salad recipes that take advantage of the colorful veggies, flavorful herbs, and vitamin-packed fruits of the season.  

Sun Salutations

If you are new to yoga, there is no better place to start than Sun Salutations. Sun Salutations are a physical, mental, and spiritual way to unify with the sun.
If you are a yogi, consider incorporating Sun Salutations more frequently during the summer months.
This weekend, head outside with this handy easy-to-print Sun Salutations guide written by Teresa Long, director of the Chopra Center Certification Program. The one-page article has pictures to help you remember every pose in this sequence.

Retreat

Summer is the perfect time to travel. This year, try a yoga or meditation retreat.
A retreat can help you grow emotionally and spiritually. And you’ll be surrounded by like-minded people. You can take what you’ve learned at the retreat and work on making progress throughout the fall and winter seasons.
Check out the Chopra Center’s meditation and yoga retreat this July.

Stargazing

The stars have shifted, the sky is clear, and you should be sitting under it!
If you live in the city, take a drive into the country at least one time this summer. The stars and moon are visual reminders of how massive the universe is.
Looking up at a star-filled sky is a natural depiction of how light cannot exist without the darkness. It can help you see that your troubles might actually have purpose.
The night also has another benefit, the feminine energy of the moon. In most ancient cultures, the moon represents the feminine energy in our solar system, the sun being the masculine. With more hours of sunlight in the summer months, being out in the moon light contributes to our balance of these two energies.  

Masculine Energy

We all have both female and male qualities and energy, balancing these two forces takes awareness. The sun is masculine energy, while the moon represents the feminine side. Basking in the sun this summer can help you tap into your masculine energy.
Whether you are male or female, set aside some time to journal and reflect upon your personal masculine energy.

• What comes natural?
• What do you force based upon situations?
• Do you feel that any masculine trait needs some balancing attention? This could be increasing or decreasing.
• How does the sun provide lessons in this particular topic?
• What is the sun’s natural state of being?   

Harvesting your masculine side can guide you into a higher state of consciousness.

Water Therapy

The warmth of summer provides an opportunity for a little water therapy. That could mean playing in the rain or taking a dip in a local river, creek, lake, or backyard pool.
Water is symbolic of nurture and purification. This season, focus for a moment on what you would like to release while splashing in some H20. Imagine the troubles rolling off you with the drops. In relaxing moments in water, visualize the bright white light we often see sparkling on water when the sun hits it.
Float in one of nature’s most valuable resources and allow this light to nurture all aspects of your being.

Keeping Cool

From a Doshic prospective, summer is a Pitta time of year. Keeping cool can help you control your health as well as mood swings and anger. Try these tips to cool the fire.

• Although the sun is healthy, it requires moderation.
• Eat some of those fresh garden foods such as watermelon and cucumber to stabilize a hot body. 
• Reduce or avoid spicy foods this time of year.
• Carry a spray bottle of water when outdoors or long road trips. A spritz on the skin can be refreshing.

Seasons transition effortlessly one unto the next. Strive to flow with them as much as possible to help create a oneness with all that is around you and reduce your internal and external conflicts.

Environmental Detox: Cleaning Product Safety

by: Valerie Sjoberg, L.Ac.

 

You may have a clean home with shiny countertops and fragrant air—but, if you use standard cleaning products, at what cost? The chemicals you find in average household cleaning products are nothing to smirk at. In 2014, poison control centers in the United States served 2.2 million people who were exposed to dangerous chemicals—and household cleaners tied as the second leading type of exposure. In addition to acute poisoning, chronic exposure to chemicals in cleaning products can include the following:

• Asthma and other respiratory issues
• Cancer
• Allergies
• Reproductive and developmental problems

Product Safety: What to Look For

There are many safe, natural cleaning agents (such as those listed the following section) that can be cheap and effective. But sometimes they might not be quite as strong as you need them to be, or not quite as convenient as picking up a cleaning product at the store. If you need to buy a cleaning product, you can potentially determine its safety by looking it up through the Environmental Working Group, which rates the safety of more than 2,500 products. You can also pay attention to the labels. Unfortunately, labels are often vague; manufacturers are not required by law to disclose the ingredients. But you can ask yourself the following four questions to be as safe as possible. 

1. Does the label say Warning or Danger? Danger is considered more harmful than Warning. Some products are safe enough to not require either of these labels. 

2. Are there instructions on how to use the product? Be sure to follow them. Labels that say things like “may cause skin irritation” or “vapors harmful” should be taken seriously—wear gloves when handling and ventilate your home (opening the windows, if at all possible) to help reduce harmful vapors. 

3. Are the claims specific? Labels like Biodegradable, Natural, or Non-Toxic are not regulated and don’t really mean anything—they are open for interpretation. In addition, Organic doesn’t necessarily mean safe; there are organic chemical substances that can release toxins and cause health issues. Look for more-specific claims, such as “biodegradable within 10 days” or “no phosphate.” 

 4. Are ingredients listed? If so, select the plant-based, rather than petroleum-based, product. 

5 Natural, Must-Have Cleaning Agents in Your Cupboard

If you don’t want to bother with labels and research, and want to be sure your cleaning products are completely natural, try the following natural agents the next time a countertop or floor needs to be cleaned. Tip: If you want to get rid of a smell, or add a bit of fragrance to your home, try adding a few drops of essential oil to the cleaning agent. 

 1. Baking soda: Absorbs odor and serves as an abrasive. To increase abrasion, add a bit of salt. Can be used to scrub sinks, pots, and pans. 

 2. Washing soda: Removes stains and oven grease. 

 3. White distilled vinegar: Cleans glass and removes soap scum and grease.

 4. Hydrogen peroxide: Disinfects surfaces and can whiten clothes.

 5. Castile soap: Mop floors, wash laundry, and clean countertops.

With these alternatives to standard, toxic cleaning products, you can still have shiny countertops and a fragrant home—without the chemical exposure and potential threat to your health.  

5 Kid Friendly Ayurvedic Practices

5 Kid-Friendly Ayurvedic Practices For A Healthy Summer

                  

by Dr. Vrinda Devani         

 

Photo: Stocksy

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The time of year where kids are counting down the days is just around the corner—school’s almost over! And while summer is often filled with fun and leisure for kids, it can also be a time for indulgence in junk foods, late nights, and activities that may create significant imbalances. This can make the transition back to school much more dreaded and difficult.
Thankfully, there is a way to strike a balance, and allow your kids to enjoy the summer and make those lasting childhood memories, while still maintaining health. In fact, summer is a wonderful opportunity to instill positive habits that will last through the school year.

I recommend starting with these five simple practices rooted in the ancient science of Ayurveda, a form of holistic medicine and living with origins in ancient India:

1. Create a daily routine.

No, I don't mean having every minute of the day scheduled. We want to allow for spontaneity and freedom, which nurtures creativity and fun for our children. But having even just three practices that your kids do every day will help keep them balanced and grounded.
In Ayurveda, the tradition of dinacharya, or daily routine, is one of the most powerful tools for improving overall health and well-being.

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So consider a set wake time and sleep time for most days, although it can be later than during the school year. Follow this with a morning routine like a yoga practice, and a fun but nutritious and leisurely breakfast. This will set the tone for the day. Or how about winding down in the evening with some quiet reading time?

Have your children choose three—any three—practices that outline their balanced but ideal summer day.

2. Teach your kids a mindfulness technique like meditation.

Your kids finally have some extra time on their hands—and what better way to occupy it than to instill mindfulness? Some easy techniques to teach children: So Hum meditation, or simple breathing practices (pranayama) like Nadi Shodhana. Try it for just five minutes. The centeredness your kids gain from this practice will be carried with them through the school year.

3. Encourage daily outside exercise.

If possible, summer is the time to play outdoors and be active. Far too often, because of a lack of options or encouragement, children spend their summers in front of the TV or in movie theaters. There's nothing wrong in a little screentime, but it’s all about balance.
I grew up doing yoga every morning (I was taught to do twelve sun salutations, or Surya Namaskar daily). If your child prefers a different practice, they can spend time riding their bikes with their friends, swimming in the neighborhood pool, or playing tennis. It doesn’t matter—just make it a regular part of their day.

4. Consider adding in herbs.

Chyawanprash is a classic Ayurvedic formulation that's a rejuvenative and a nourisher. It's also quite tasty and comes in the form of a jam. A spoonful with some milk is a quick and healthy start to the day.
Other Ayurvedic herbs and substances that are used for healthy growth in children include Ashwagandha, Shatavari, and organic clarified butter (ghee). Of course, talk to your pediatrician or health care practitioner before using any herbs with children.

5. Make cooking fun.

I find that younger children love to be in the kitchen, and often times they are more likely to eat something if they are part of the cooking process. It’s like their treat for their accomplishment!
The goal here is not to eat salads all day. Children need healthy forms of fats and building foods. Root vegetables (like baked sweet potato fries), milk shakes made with dates and warming spices like cardamom, or a baked potato with avocado and ghee and some vegetables are great alternatives to fast food hamburgers, chips and soda.
Enjoy the summer with your kids and set them up for a year of health and success!

Trees. . .