Nourish Your Body With These Wintertime Foods
Nature: In general, Ayurveda declares winter (November 15th – March 14th) as the healthiest season. However, the body’s natural intelligence copes with the external cold by automatically increasing the agni in the belly (a physiological response), resulting in increased inner warmth. Naturally, appetite and hunger also increase in parallel. Hence, if we fast in this season or eat a lot of cold and light foods, like salads, vata dosha can go up due to increased quality of lightness and coldness (the principle of “like increases like” at work). So eating nutritious fatty food at the right time (in winter) is a precautionary measure.
Goal: We make the best use of a naturally increased agni in winter and make every meal count. We can eat nourishing foods (see “Preferred Winter Food List” that follows) to proactively build health and immunity for the entire year ahead.
Flavors: Increase intake of sweet, sour, and salty; reduce intake of sour, pungent, and bitter.
Qualities: Prefer heavy over light, and fatty over dry foods.
Specifics: Hearty meat and vegetable soups with added ghee fortify the body. A midday drink of Ayurvedic buttermilk is recommended every day. Eat 1 tablespoon raw honey daily if possible (especially in the morning).
Preferred Winter Food List
- Cereals: Unfermented wheat products (bran, cereal, chapatis, cookies, cream of wheat, crepes, dumplings, pudding, tortillas), white or brown rice, rice pudding. In moderation: quinoa, millet, oats.
- Legumes and beans: Black gram, black beans, kidney beans, mung.
- Vegetables: Asparagus, beets, cabbage, carrots, cilantro, eggplant, fennel root (anise), garlic, green beans, green peas, leeks, okra (in early winter only), onions (cooked), parsnips, pumpkin, radish, rutabaga, spaghetti squash, spinach, sweet potatoes, turnips, winter melon, winter squash.
- Fruits: Amalaki (a nutritious fruit supplement; available online), almonds, apples, dates, figs, grapefruit, guavas, lemon, lime, mandarins, oranges, pears, plums, pomegranate, tangerines.
- Meat: Chicken, deer, goat, pig, rabbit, seafood soup, turkey.
- Alcohol: Aged wine is ideal.
- Seeds: Sesame.
- Dried fruits and nuts: Almonds, cashews, macadamia nuts, pecans, pine nuts, pistachios, raisins, walnuts.
- Dairy: Sweet butter, Ayurvedic buttermilk (takra), sweet cream, milk (boiled), yogurt, (never frozen or with fruit, always eat with added raw honey or crushed back pepper).
- Water: Drink boiled water reduced to warm, drinkable temperature.
- Fat: Ghee is best; all other natural cooking oils are also fine (except mustard oil).
- Other: Honey, chyawanprash (Ayurvedic supplement), vinegar in moderation.
Avoid in Winter
- Fasting and skipping meals
- Eating salads and raw foods
- Consuming chilled foods like ice cream, chilled water, frozen foods
Looking for more great reads?
Excerpt from Ayurveda Lifestyle Wisdom by Acharya Shunya.
Acharya Shunya is the founder of Vedika Global, a spiritual foundation dedicated to elevating consciousness, building community, and serving humanity by illuminating India’s Vedic spiritual traditions of Ayurveda, yoga, and Vedanta. In association with its graduates, Vedika Global offers courses at Stanford University’s Health Improvement program. In 2015, she was recognized as a Top 100 teacher of Ayurveda and Yoga by Spirituality & Health Magazine and was invited to represent Ayurveda in the U.S. by India’s Ministry of AYUSH (Health) and Overseas Affairs. She is president of the California Association of Ayurvedic Medicine. For more information, visit vedikaglobal.org or acharyashunya.com.
The Healing Pulse Sounds True Spotify Playlist
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Need some tunes for healing and self-compassion? Experience the moving compositions of music guided by the flow of prana from the Sounds True Ultimate Collection!
Some of our featured artists are Jai Uttal, Nawang Khechog, Maneesh de Moor, Bruce Lipton, and Michael Brant DeMaria.
Memories of Cats I Loved: Brother David Steindl-Rast
Mietzi, 1980s, New York City
For millennia, humans have speculated why some of us are born into riches, others into rags. If
we can’t answer this question for humans, how shall we answer it for cats? Bad karma, you
say? If so, Mietzi must have misbehaved quite badly in a previous incarnation to be born in a
flooded basement this time around. No one knows. What we do know, however, is that the most
disadvantaged pull most strongly on our heartstrings, and so someone rescued Mietzi and her
siblings from their sunless island of soggy rags. No one ever mentioned the mother cat, and I
don’t know what happened to the other kittens of that litter. All I know is that little Lisa
persuaded her reluctant grandmother, and so Mietzi became my mother’s cat.
After that deluged basement, even a tenth-floor New York apartment that was never designed
for pets must have appeared like paradise to the poor kitten. Or so we were hoping. Lisa
delivered Mietzi in a soft-cushioned basket, and the cat was still sitting in that basket when, after
an elaborate farewell from the cat, Lisa kissed her grandmother goodbye at the door. The door
closed, Mother turned around, and the basket was empty.
That the cat was gone was bad enough, but her pitiful meow was not gone. It kept haunting the
apartment for the next hour, while Mother, eventually with the help of her neighbors on both
sides, searched every corner so methodically that Scotland Yard would have been proud of that
job. The voice, unaccountably, always seemed to come from nowhere; yet it persisted.
When the ladies finally dismantled the Sony radio and hi-fi record player my mother won at a
raffle, Mietzi emerged from the only place where she could have gotten as covered with dust as
she did: one of the loudspeaker boxes. A bad start, especially since Mother felt that the kitten
needed a bath. (There must have been lots of water signs in Mietzi’s natal chart.)
No cat could have been more loved, more talked about in telephone conversations with children
and grandchildren, more lovingly reported on at length in every letter.
Mietzi wasn’t young anymore when Mother was diagnosed with leukemia. Mother was still at
home, and I was with her during the decisive days when the doctor was testing whether or not
medication could help her. I was sitting by Mother’s bed then, when Mietzi seemed to get ready
for an acrobatic stunt. Balancing on the back of the rocking chair, she was clearly considering
jumping from there onto a high chest of drawers.
Never before had she tried this. Ears laid back, Mietzi was measuring the distance. “Is she
going to make it?” I asked—and the moment the words were out, I realized that this was the
question my brothers and I were anxiously asking about Mother at that time. “Let’s see,” Mother
replied. Nothing else was said—neither then nor later—but both of us knew what was at stake.
There was no tinge of superstition about this. Everything hangs together with everything; we
know that. In principle then, we may look at one event and find in it a clue for quite a different
one, unconnected though they may appear to be. Some try this with tea leaves or planets;
others think that, in practice, this is too complex an art. There are moments, however, when an
omen lights up with such clarity that it would be difficult to deny its foreboding. Not wanting this
to be true, Mother and I knew, nevertheless, what was going on here.
Mietzi steadied herself on the back of the rocking chair, crouched, jumped, and missed. Have
you ever noticed the embarrassment of a cat when something like this happens? We tried to
console Mietzi, Mother and I, but we couldn’t quite console ourselves that evening.
The verdict was in. What was not decided was how we would handle it, and that is what really
matters.
Mother handled it with grace. Two days later, she was in the hospital again, never to return
home to Mietzi. Her mind was clear to the last, as she took care of unfinished business calmly
and efficiently. She knew in which folder important papers were kept, in which dresser; she
handed my brother the keys with a smile. Only once did she break down and cry: when Mietzi’s
future was to be decided. But a solution was found: since Mother’s apartment was at the same
time the office for her charitable work, which my brother would continue, Mietzi could stay where
she was. The “super” of the building, who was fond of Mietzi anyway, would look after her when
my brother wasn’t there.
Mother was at peace.
I sat next to her bed holding her hand, and she said, “This is how I’d like to die. You ought to sit
there holding my hand and I’d just fall asleep.”
“Well,” I said, “I’d like that, too, but we can’t plan it with such precision.” Not many hours later, I
was sitting in that very spot holding Mother’s hand when she went to sleep for good. So
peacefully did she breathe her last that there was no telling exactly when she passed from time
into the great Now.
Mietzi outlived her by a year or two, mercifully among her accustomed surroundings: the potted
plants on which she nibbled once in a while, the old rugs of which she knew every square inch
by their smell, and my mother’s empty armchair on which she curled up when she got lonely.
This is an excerpt from a story written by Brother David Steindl-Rast and featured in The Karma
of Cats: Spiritual Wisdom from Our Feline Friends, a compilation of original stories by Kelly
McGonigal, Alice Walker, Andrew Harvey, and many more!
Brother David Steindl-Rast was born in Vienna, Austria, and holds a PhD from the
Psychological Institute at the University of Vienna. After 12 years of training in the 1,500-year-
old Benedictine monastic tradition, Brother David received permission to practice Zen with
Buddhist masters. An international lecturer and author, Brother David is a leader in the monastic
renewal movement as well as the dialogue between Eastern and Western religions. His most
recent book is i am through you so i. He is the founder of A Network for Grateful Living. Learn
more at gratefulness.org.
Read The Karma of Cats today!
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The Science of Medical Intuition online course
Dear friends, join Caroline Myss and Dr. Norm Shealy on this in-depth training program in the science and art of medical intuition. Now offered in a totally online format, you can take the course from the comfort of your own home, on a timeline that works for you and your schedule.
Learn more about The Science of Medical Intuition online course.
America’s #1 Medical Intuitive and a Harvard-Trained Neurosurgeon Teach You Their Complete Curriculum on Medical Intuition
What is your intuition telling you about your health right now?
Are you sensing the influences within you that create your physical and spiritual well-being?
In the emerging field of energy medicine, ordinary people with no prior training are learning how to tap into the power of their own medical intuition to:
- Perceive when and how people around us are affecting our bodies
- Identify where toxic memories are residing within our cellular structures
- Use the divine power of creation that holds the key to our physical, mental, and spiritual health
What You Will Receive:
- 18 hours of audio sessions and three hours of recorded live video presentations, yours to download and keep
- Ten in-depth training sessions with Caroline Myss and Norm Shealy
- Written course materials to support your training
Explore Intuitive Self-Diagnosis and Healing with Two Pioneers in the Field
Caroline Myss is called America’s #1 medical intuitive because of her documented 93 percent accuracy rate in a scientific blind study conducted by Dr. Norm Shealy, a Harvard-trained neurosurgeon, graduate of Duke Medical School, and founder of the prestigious American Holistic Medical Association two decades ago.
One thing Caroline insists about her intuition: “This is not a gift. It’s a skill.”
In fact, since the 1980s, Caroline has given hundreds of workshops and seminars about intuitive development, teaching that you, too, are a receiver of energy who is full of data and information about your life, your spirit, your higher purpose, even your future. Now, teamed up with Dr. Shealy in a course originally presented at Holos University, Caroline teaches people to develop the ability to read, discern, and interpret their own energetic patterns so they can make wise and clear life decisions—and improve their health at every level. (In fact, The Science of Medical Intuition is the prerequisite course to all other medical intuition study at Holos University.)
Serious Training for Energetic Self-Healing
Caroline and Norm believe the most effective way to introduce people to their intuitive gifts is through personal instruction. That’s why they’ve created the Science of Medical Intuition online course.
With instruction divided into 10 lessons, this in-depth curriculum includes more than 18 hours of audio teaching, three hours of recorded live video presentations, and a wealth of written lessons that will teach you techniques, exercises, and insights for living as a powerfully intuitive and creative person, fully attuned to your health and your destiny. Accessing the 10 sequential lessons in an on-demand timeframe that best matches your needs and learning style, you will:
- Discover the foundations of your intuitive skill
- Learn to cooperate with (instead of resist) your intuitive feedback mechanism
- Develop an intuitive rapport not just with your body, but with your entire life
- Work with archetypes, imagery, and symbols—the language of the psyche
- Use spiritual alchemy to engage your struggles as a source of transformation and wisdom
Effortless Mindfulness: A Universal Practice for Everyone
My introduction to the immediate effects of effortless mindfulness in Nepal allowed me to see that I did not need to remain in the East, join a monastery, or practice in a cave to discover the well-being, clarity, and open-hearted awareness that were already within me. I returned to the United States to continue to train with eyes open in the midst of my day-to-day life.
I have no doubt, as I look back now, that it was the natural compassion of open-hearted awareness revealed by effortless mindfulness that propelled me to pursue a second master’s degree in clinical social work. As I felt a deeper connection to everyone, I wanted to train for a life of service to those most in need. I also got sober, went to weekly psychotherapy, continued psychotherapist training, and got married to the love of my life, Paige. At this time, I was also asked to join the Teachers Council of the New York Insight Meditation Center, where I taught deliberate mindfulness practices. I continued to attend teachings and retreats to develop and deepen my practices and studies with a variety of nondual and effortless mindfulness teachers.
Right after graduate school, I went to work in New York City at the Brooklyn Mental Health Clinic. This was an outpatient community center that provided psychotherapy for people who had been psychiatrically hospitalized or were living in a halfway house and attending a psychiatric day-treatment program. It was during breaks or when clients missed sessions that I began exploring and developing the mindful glimpses found in my book, The Way of Effortless Mindfulness, that are versions of the ancient wisdom practices I learned during my travels.
As I gazed out the window into the open sky from my seventeenth-floor office, I began to explore my own mind to see how suffering was created and relieved. I noticed how identification with a thought, feeling, and parts of my personality collapsed my thinking into a narrow perception of both myself and others. I practiced shifting my awareness from a contracted small self to a new way of seeing and being, which was more open-minded and open-hearted. I also noticed how, when I intentionally separated awareness from thinking, I could awaken to an already spacious and interconnected view that was free of a deep kind of suffering.
For example, if I was feeling upset, I would acknowledge my feelings and shift awareness out of the cloud of stormy emotions and then, from this open mind and open heart, return to the emotions with a new view. This brought such relief and joy! It was like emerging from a dark tunnel to a beautiful view, except I was not only seeing the view. It was as if I were viewing from an open, quiet, loving intelligence that was connected to everything. How could this freedom be so close and yet so hidden from most people’s day-to-day experience? How was it that despite all the progress humanity has made in other areas—like medicine, communication, and technology—that shifting into awake awareness was not something that was recognized and taught to everyone?
I approached these explorations of the anatomy of awareness with curiosity and wonder. It was exciting to experiment and reverse-engineer practices from the wisdom traditions I had studied in India, Sri Lanka, and Nepal. One of the approaches to awakening that I draw from, Sutra Mahamudra, originated in North India. It is a tradition that is like a bridge between the three main traditions of Buddhism: Theravada, Mahayana, and Vajrayana (Tibetan). One reason I was drawn to it is that it focuses on practices for everyday people, not just monastics, to awaken in the midst of their daily life. One of my teachers, Dzogchen Ponlop Rinpoche, wrote that Sutra Mahamudra “is seen as a profound method because it does not require any of the sophisticated and complex tantric rituals, deity yoga visualization practices, or samayas [vows]. Sutra Mahamudra has a tradition of skillful means that contains profound methods of directly pointing out the selfless and luminous nature of mind.” I began to try to translate ancient practices I had learned from many teachers and texts into accessible, contemporary language and forms. I checked in with teachers such as Traleg Rinpoche to make sure the practices were staying true to the essence of the teachings as I translated them. I also began to notice that if I remained receptive, it was as if awake awareness started showing me the anatomy and principles of awakening. I started calling these contemporary versions of ancient wisdom practices “Brooklyn Mahamudra.”
This is an excerpt from The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life by Loch Kelly.
Loch Kelly, MDiv, LCSW, is a leader in the field of meditation and psychotherapy. He is author of the award-winning Shift into Freedom and founder of the Open-Hearted Awareness Institute. Loch is an emerging voice in modernizing meditation, social engagement, and collaborating with neuroscientists. For more, visit lochkelly.org.
Buy your copy of The Way of Effortless Mindfulness at your favorite bookseller!
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Enriching Our Lives with African American Contemplative Practices
My lifelong aspiration–and the goal of my new book, Joyfully Just: Black Wisdom and Buddhist Insights for Liberated Living–is to support people from all spiritual traditions and cultural backgrounds in using meditative practices to reclaim joy. Our spirits, bodies, minds, and hearts need to be buoyant to navigate the unceasing waves of grief, fear, doubt, prejudice, and devaluation that we experience internally, interpersonally, and communally. Joyfully Just is about tapping into that buoyancy, that levity, with diverse meditative practices.
In particular, Joyfully Just highlights practices, teachings, and insights from Buddhism and Black contemplative traditions. Black contemplative traditions include practices that bring forth insight and joy. You may have heard the expression “Black joy” and wondered, What is that, exactly? Black joy is self-transcendence. It is embodied resistance to shame, despair, and anything else that would limit our capacity to be just towards ourselves and those around us. It is the insistence on and expression of internal freedom despite external restrictions. Black joy is resilient creativity that creatively grows more resilience.
The Black wisdom traditions I explore in Joyfully Just include those shared through music such as Gospel, Blues, Rock, Jazz, R&B, and Hip-Hop; language and dialect practices; and dance and communicative kinesic (movement and gesture) practices. The musical genres developed by Black Americans are universally embraced because they help all people engage creatively with the joys and pains of life. As such, Black music is often a contemplative practice that can ground us in empowered well-being, even amidst our worst pain. As we sing our Blues, we invigorate our lives with joy. That joy creates spaciousness around our suffering so that we can develop insight into its meaning and value. Take a moment now and see if you can think of one song from any African American musical genre that deepens your insight, helps you navigate your suffering, or expands your joy. Write it down so that you remember that it is but one example of how listening to Black music is a contemplative practice that enriches your life.
Black contemplative practices are often misunderstood—especially when they are appropriated. Sometimes they are underestimated as simply entertainment or frivolity. In Joyfully Just, I offer practices to shed light on how much insight and guidance for wise, courageous living we can–and do–receive from Black cultural traditions.
I explore Buddhism and Black wisdom together because although the spiritual and religious traditions of Black people are diverse, as are Buddhist lineages, many secular Black wisdom traditions and overarching Buddhist principles share common insights. For example, Black musical traditions illustrate the unity of suffering and joy and the possibility for self-transcendence and enlightenment in any circumstance. The creative, lively resilience of Black life shows us, in so many ways, what enlightenment looks like in daily living.
Many African cultures, including African American culture, have rituals and practices that are uniquely contemplative and seamlessly integrated into everyday life. African dance is one example of this. African dancing is listening to the body, trusting the body to tell its story. African dance teacher Wyoma speaks of it as praying with the body.
How do you avoid cultural appropriation of Black contemplative practices? It’s simple, but not easy. When you engage with Black music, dialect, dance, or other cultural practices, reiteratively reflect on how you demonstrate or could begin to demonstrate love for and solidarity with Black people.
I invite you to ask yourself:
- How is solidarity with and love for Black people already a part of my inner dialogue? Of my relationships? Of how I experience the world with joy?
- How can I strengthen my connections with Black people and Black wisdom practices?
With these as lifelong inquiries, we gain insight into how Black contemplative practices enrich our lives, actualize our interdependence, and deepen our sense of connection with ourselves and the world.

Learn More
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Kamilah Majied
Dr. Kamilah Majied is a mental health therapist, clinical educator, researcher, and consultant on advancing equity and inclusion using meditative practices. Drawing from her decades of contemplative practice and leadership, Dr. Majied engages people in experiencing wonder, humor, and insight through transforming oppressive patterns and deepening relationships toward ever-improving individual, familial, organizational, and communal wellness. To find out more visit kamilahmajied.com.