Ayurveda is the science of living life in accordance with the principles of nature. When we live in harmony with nature, we feel our best. We are resilient and we are able to respond to life with integrity.

Living with the principles of Ayurveda as our foundation provides the tools and understanding to have adequate reserves of ojas - the key to a strong immune system that guards us against infection from pathogens such as viruses, bacteria and fungus.

Ojas is the source the body draws on to counter disease. Ojas is the final product of the digestion of food, air, water and experience. It's a subtle, golden essence that builds as the nutrients we ingest are gradually assimilated into the body’s tissues. Ojas creates radiance, vitality, and joy and gives us bright eyes, glowing skin and a sense of peace and stability.  

Just like a bank account, ojas gets depleted when we overspend - on things like stress, anxiety, worry, lack of sleep or not eating properly. But ojas can be replenished by following simple practices from Ayurveda.

We need 7-9 hours each night to maintain strong immunity. Sleep is one of the four pillars of health in Ayurveda. To support your healthy sleep:

• Avoid electronics a least an hour before bedtime
• Get to bed before 10:00 p.m., when pitta dosha is on the rise
• Meditate - clarify your mind and your aura by tuning into the Spark Your Intuition podcast.

Have 3 meals each day at regular intervals (4-6 hours apart) so that your agni and digestion can stay balanced. Leave out snacking - eating in between meals weakens agni and immunity.

Make a prayer or statement of appreciation before the meal, take 3 relaxing breaths and then begin eating consciously. Enjoy the meal with all five senses of sight, sound, taste, touch, and smell.

In Ayurveda we focus on wholesome fresh foods that have life force and put them together in simple ways that the body can easily digest and the tongue enjoys. For a balanced meal, follow the 60% augmenting and 40% extractive ratio.

The sweet taste in moderation is nectar - it nourishes the body and mind and builds ojas. Excessive use of the sweet taste brings disorder to any of the doshas, but particularly kapha in the form of colds, cough, sluggishness, lymphatic congestion, heaviness, and loss of appetite among other diseases.

To balance agni, the digestive fire, the sweet taste should be accompanied by the five other tastes, including salty, sour, bitter, pungent, astringent.

The sweet taste should not come from refined sugar which is toxic and tamasic and imbalances all doshas, creates ama (metabolic toxins) and weakens immunity. Rather, enjoy the sweet taste through wholesome organic, sattvic foods. Whole grain has the natural sweet taste, grounds vata and supports agni - all of which will allow ojas to build. Include grain daily in both lunch and dinner as part of a balance bowl or plate, and see how your digestion, energy and immunity thrive.

Some foods are particularly effective in building ojas and bolstering immunity. Include these foods in your home-cooking in moderation, meaning don’t get carried away. Use enough so that the food is present and you enjoy it.

• Milk - non-homogenized, ideally raw. In the evening enjoy warm, with ghee and spices and a date or another natural sweetener such as maple syrup or honey. Here’s the recipe!
• Fresh dates - Dates are particularly revered in Ayurveda for their capacity to quickly and effectively contribute to our ojas. Dates contribute to the reserves of ojas in approximately 4 days, while the refinement of other foods takes 25 - 30 days. Unlike other fruits, dates combine well with grains and vegetables and are a nice complement to a balanced meal. Enjoy a lovely date chutney alongside your balance bowl with warm milk in the evening or for something very special, savour some date cups. If fresh dates are not accessible in your area, we recommend rehydrating them or they will have a drying effect in the body.
• Almonds - are one of the best nuts for increasing ojas and rejuvenation. They strengthen the kidneys, the reproductive system, and the brain.  They are easiest to digest when lightly cooked and without the skin, which contains tannic acid. Soak overnight or blanch then peel. Enjoy them in our stovetop bread recipe or cook a small handful (6-12 almonds per person, depending on the strength of your digestion) into our prana porridge, your vegetables, or your grain. Note that if legumes are a part of your meal, reduce the amount (about 5 or almonds per person) so that your digestion can process everything. Most importantly they must be chewed thoroughly.
• Ghee -  strengthens the digestion, improves complexion, increases physical and mental stamina and longevity, nurtures and cleanses the blood tissue and soothes the nerves. It enhances intelligence, vision, and voice and supports the liver, kidneys and the brain. Ghee is good for all doshas in moderation and fundamental for strong immunity. Learn how to make it at home here.
• Honey - is sattvic, which means that it provides strength and vitality and connects us to higher consciousness. Honey builds the tissues and nourishes us on all levels. It has the sweet taste, as well as the astringent and pungent tastes. It is warming, so it will increase pitta and decrease vata and kapha. Enjoy a little honey with stovetop bread or with tea.