All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.
All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.
Join this 7-day group cleanse with Luciana Ferraz to rejuvenate your body and mind. As we cleanse and nourish following Ayurvedic and Integrative Nutrition principles, we will explore the six tastes and their significance on our state of balance.
It takes place August 24 – 30, and you’ll receive everything you need for a successful cleanse.
Goals of an Ayurvedic Cleanse:
Remove physical, mental and emotional ama (toxins) from deep within your system.
Give your digestive fire (agni) a pause to rekindle itself.
Halt your exposure to toxic substances.
Cleanse your body, allowing prana (life energy) to flow freely again.
Step away from unwanted habits, pause for reflection and create healthier habits.
Other benefits of seasonal cleanses:
Clarity of mind, greater sense of presence and better focus
Increased energy and vitality
Improved sleep quality
Diminished inflammation, chronic pain and allergies
Clearer, glowing skin
REGISTRATION, DETAILS AND MORE
Monday, August 24 – 30 | $540
Location: Online + Meal delivery
What’s Included:
7 days of delicious Ayurvedic food prepared by Chef Leila Pires (all meals included)
Program opening webinar
Daily Q&A through WhatsApp group during the program
Daily inspirational messages and cleansing tips
E-book with supporting material for during and after your cleanse, including recipes, articles, healthy shopping list and more
E-book on Ayurveda daily practices for overall well-being
Curated information to help you transition between phases, including post-cleanse
After booking, please get in touch to let me know what food allergies you have, if you have any.
CLEANSE SCHEDULE
We follow a time-tested protocol based on the core principles of Ayurveda and Integrative Nutrition. This protocol is specifically designed to support detoxification, natural purification and proper nourishment while building digestive strength and integrating self-care routines.
2 Days Before: Webinar
Information to come via WhatsApp about the webinar taking place Saturday, August 22
A mono-diet of primarily kitchari, gentle exercise, breath work, simple meditation practices, eliminating toxic build-up, self-care routines
Day 6 –7: Reintroduction
Identifying food sensitivities, introducing foods that are rejuvenating and easy to digest, and deepening self-care routines
Afterward: Rasayana, Rejuvenation
Sticking to your health goals; continuing to eat foods that are nourishing, unprocessed, rejuvenating and easy to digest; maintaining your daily self-care practices
All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.
Join this 7-day group cleanse with Luciana Ferraz to kick off the New Year feeling rejuvenated and experiencing greater vitality. It takes place January 20 – 26, and you’ll receive everything you need for a successful cleanse tailored to your individual needs and preferences.
Our focus will be to:
Remove physical, mental and emotional ama
(toxins) from deep within your system.
Give your digestive fire (agni) a pause to
rekindle itself.
Halt your exposure to toxic substances.
Cleanse your body, allowing prana (life energy)
to flow freely again.
Step away from unwanted habits, pause for
reflection and create space for renewal.
Other benefits of seasonal cleanses:
Clarity of mind, greater sense of presence and better focus
Increased energy and vibrancy
Diminished inflammation, chronic pain and allergies
Clearer, glowing skin
REGISTRATION, DETAILS AND MORE
Please register for your choice of cleanse.
OPTION 1: 7-Day Reset Cleanse
Monday, January 20 – 26 | $135
Location: Online
What’s included:
Daily Q&A through WhatsApp group during the
program
Daily inspirational messages
An e-book with shopping lists, recipes and
Ayurveda daily practices for your reference
Curated information to help you transition between
phases, including post-cleanse
We follow a time-tested protocol based on the core
principles of Ayurveda and Integrative Nutrition. This protocol is specifically
designed to support detoxification, natural
purification and proper nourishment while building digestive strength and
integrating self-care routines.
2 – 3 Days Before: Preparation
Assessing lifestyle and goals, making a commitment, reading
your cleansing guide, purchasing Ayurvedic products and goods, preparing foods
for day 1
A mono-diet of primarily kitchari, gentle exercise, breath
work, simple meditation practices, eliminating toxic build-up, self-care
routines
Day 6 –7: Reintroduction
Identifying food sensitivities, introducing foods that are rejuvenating and easy to digest, and deepening self-care routines
Afterward: Rasayana – Rejuvenation
Sticking to your health goals; continuing to eat foods that are nourishing, unprocessed, rejuvenating and easy to digest; maintaining your daily self-care practices
All material and
information presented by Blueberry Bunch is intended to be used for educational
purposes only. The statements made about products, supplements, or treatments
have not been evaluated by the Food and Drug Administration (FDA). The information
onblueberrybunch.comis not intended to treat,
cure, or prevent any condition or disease. Please consult with your own
physician or health care practitioner before making changes to your diet,
exercise routine, or lifestyle.
Do you ever start the day thinking, “I’m going to work
against myself today?” Of course you don’t. Not knowingly. The thing is: The
way you go about your day does affect how you feel and how your body functions.
So if you’re like most people I talk to, who could benefit from greater life
balance, let’s talk about something that really works. There is a way: how to intentionally
start your day so your mind and body can work in harmony as you’re challenged
with day-to-day tasks, distractions and everything else that comes your way.
It’s an Ayurvedic practice called dinacharya.
What dinacharya is and how can it help you
Dinacharya is a powerful daily routine used in Ayurveda. In Sanskrit,
the word dinacharya means to follow the knowledge of the day, and that’s what
we are doing: following a schedule of practices that are aligned with the
natural rhythm or flow of life. This puts you in control of your day—and it can
bring radical change to your mind and body. For example, it stabilizes your circadian
rhythms, eating patterns, and bodily functions, which in turn improves your
digestion and your overall feeling of happiness.
What it means to follow the rhythm of the day
Even if you’re not well-versed in Ayurveda, you probably
already know how certain things like sleep are best to keep at the same time
each day. To understand it from an Ayurvedic perspective, let’s look at our day
in terms of doshas. During the day, we flow through
different phases: vata, pitta and kapha. Just as these three doshas, or energetic
forces of nature, make up your personal constitution, they are also represented
in the day. When our practices follow the flow of the day, we set ourselves up
for optimal digestion, focus, productivity, health and wellbeing.
6 a.m. to
10 a.m. is kapha time. This can be a sluggish and heavy time, making it
ideal for lighter eating and Ayurvedic practices (introduced in the next
section) to start your day well.
10 a.m.
to 2 p.m. is pitta time. This can be characterized by increased heat in the
air and in our bodies, which can be harnessed for productivity and high agni (a
Sanskrit word meaning “digestive fire”).
2 p.m. to
6 p.m. is vata time. This is generally a time of transition, good for
promoting creativity, problem solving or peaceful comfort, depending on your
nature.
6 p.m. to
10 p.m. is kapha time. The return of sluggish and heavy feelings influence
a smaller meal and winding down in a soothing way.
10 p.m.
to 2 a.m. is pitta time. Active qualities return in the form of internal
cleansing.
2 a.m. to
6 a.m. is vata time. As another transitional time, it can promote deep rest
and peaceful rising.
11 Dinacharya day-starters that promote overall balance
and health
Here are my 11 favorite Ayurvedic practices for starting the day. They’re things I like to do before breakfast and looking at my phone. I realize that may sound like a lot, but don’t let it overwhelm you. When adopting Ayurvedic practices, start gradually and realize even small, consistent changes make an impact. For me, these morning rituals take 1 to 1.5 hours and make all the difference, helping me feel more grounded and peaceful as I go about my day.
1. Wake up early for optimal refreshment.
It is best to wake up before sunrise, or on average before 6 a.m. It can be far more refreshing to rise and start your day when vata is dominant rather than kapha’s heavy, sluggish period. Before going to bed, set an intention to wake up early and dedicate it as a time of self-care. It’ll be your opportunity to create inner awareness through silent practices. Putting it first allows you to harness this energy throughout your day and ensures other demands won’t get in the way of this important practice.
2. Set an intention before getting out of bed.
Say a positive affirmation, prayer or mantra with personal meaning to set your intentions for the day.
3. Makeover your mouth with oil pulling.
Oil pulling cleanses your mouth and strengthens your teeth, gums and mucus membrane. It also aids with bad breath and inflammation when present. Add a tablespoon of coconut oil or sesame oil to your mouth, swish it around 5 minutes, spit it into the trash and then rinse. I love Banyan Botanicals’ Daily Swish. Another option is swishing herbal tea.
4. Enhance skin and circulation with dry brushing.
Dry brushing promotes cell renewal by exfoliating dead skin while also increasing circulation and helping flush out toxins. Use a dry brush with natural bristles to brush your entire body, starting with your extremities and working in toward the lymph nodes. This practice can be done daily or three times per week.
5. Massage your body with warm oil.
Abhyanga massage is widely practiced in Ayurvedic medicine and is a good daily health practice. In addition to nourishing and softening the skin, it enhances circulation, lubricates joints, removes metabolic waste and helps balance your doshas. After dry brushing, incorporate a few minutes of self-massage with coconut (pitta), almond or sesame (kapha), or sesame oil (vata), and follow with a shower.
6. Clean your teeth naturally.
Use a natural toothpaste, such as a neem clove toothpaste to brush your teeth. Herbs like neem and clove have anti-bacterial, anti-fungal and pain relieving properties that not only cleanse and freshen breath, but also enhance taste buds and help with sensitivity. This toothpaste can be found online and in some stores where vitamins or natural products are sold.
7. Detoxify with tongue scraping.
Use a metal tongue scraper to remove residue that has built up over night, including bacteria, dead cells and toxins you don’t want to reabsorb. Tongue scraping should be performed lightly 1 to 3 times with a stainless-steel tongue scraper, or copper if it’s available and you are kapha-dominant. They can be found at most drug stores and online—just refrain from choosing plastic.
8. Hydrate with warm lemon water.
Drinking warm water with lemon in the morning is a great way to energize, rehydrate, increase your metabolic rate, stimulate your digestion, maintain your body’s pH balance, help fight infections and help your liver flush out toxins that have accumulated overnight.
9. Tune into your breathing with pranayama.
Using breathing (pranayama) techniques helps balance your body’s energetic channels (nadis) and bring heightened awareness and clarity to your mind. These are some techniques you can try while seated:
Alternating nostril breaths (nadi shodhana)With your right hand, you will use your thumb to control passage of air through your right nostril and your ring finger for your left nostril. To begin, gently close your right nostril and breathe in slowly through the left nostril. Next, close the left nostril while opening the other so you can exhale slowly through your right nostril. Inhale slowly through your right nostril, and repeat for around 12 total rounds, or longer if you’d like. This can be practiced no matter your constitution.
Cooling breaths (shitali): Stick out your tongue and roll the outside edges inward so your tongue forms a straw-like tube. Inhale and exhale through your rolled tongue around 16 times. Since it has a cooling effect, it can be especially balancing for pitta.
Short, fast breaths (bhastrika): Inhale and exhale through your nose forcefully so your abdomen expands and contracts with equal duration—about one or two seconds each. Complete around 10 breaths, rest with a couple of normal breaths and repeat (slowly building up to 5 or 10 rounds). Since it can have a warming effect, pitta should practice gently, in moderation. Do not practice this if you are pregnant, have high blood pressure or any illness.
10. Activate good vibes and focus with meditation.
Meditation offers a feeling of relaxation followed by a release of energy boosting endorphins. It’ll help spring you to life—without coffee—and get your mind into a flow state to handle the day’s challenges with greater ease. If it’s new to you, start with a 5- or 10-minute practice, and work up to 15 minutes or more a day. There are many techniques, such as mantra meditation or Empty Bowl Meditation, as well as many resources like local classes and mobile apps.
Contact me if you’d like direction, and don’t think of meditation as taking up time. The focus and energy you get can make you happier and more productive.
11. Get moving with exercise.
In Ayurveda, regular physical activity early in the morning increases stamina and stimulates the immune system while promoting circulation and burning accumulated fat. Yoga is by far my favorite physical and mental activity as it also encourages the flow of oxygen, moves toxins, nourishes joints and stimulates the digestive fire in the body. Ayurveda generally recommends breathing through your nose and exercising at 50 percent capacity, until you break a mild sweat. Or from a doshas perspective: mild exercise for vata, moderate for pitta, vigorous for kapha.
Important healthy practices for other times
I could fill a whole new post with practices for other times
of the day, but there a few I feel just have to be shared now.
Take a digital detox and get your Z’s.
A good night of sleep is extremely important for good health. During the night, cells repair more rapidly. Your digestive system gets a break, giving the elimination process an opportunity to catch up. Your mind also needs plenty of rest. Plan to get at least 8 hours of sleep each day. To help you sleep well, lower your consumption of TV, cell phones, iPad, computers, etc., at least 2 to 3 hours before going to bed. Remove electronics from your room, and if an alarm clock is essential on your cell phone, place it in airplane mode.
Flush toxins with a steam treatment.
Swedana is a treatment performed at an Ayurvedic clinic that consists of an oil massage followed by a steam bath. The heat enlarges your pores and increases circulation, aiding digestion, the release of impurities, elimination of excess water weight and reduction of inflammation. It also promotes healthy, glowing skin and deep relaxation. It can be a great treatment to have when you’re dealing with a cold, sinusitis, aches, some digestive issues or as a pre-operative procedure.
Pamper yourself with another favorite.
Have you heard the saying, “Take care of yourself before you take care of others?” Self-care is absolutely essential for a happy life—and when you tend to your own needs, you are more open and present to support others. Choose one of your favorite pampering rituals and make that part of your weekly routine. Whether you take time for a massage, acupuncture, a visit to the nail salon, a walk on the beach, or something else, taking regular “me” time is a very important part of healing and balancing your dosha.
Now that you have several
ideas you can incorporate into your dinacharya, don’t think of this as another
to-do list. By aligning the activity of your mind and body with the natural
rhythms of day and night, you will set yourself up for optimal health,
happiness and productivity.Commit
for a few weeks and start gradually. Add more only as you feel inspired and
don’t be hard on yourself if you veer off course. Simply return to what serves
you best, and enjoy.
Until next time, live well!
Luciana
All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on bluberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.
Comments Off on Take control of your life with dinacharya: a powerfully balancing Ayurveda routine
During a recent trip to the Farmer’s Market, I was immediately drawn to the bunches of fresh basil available. The lush green leaves and rich fragrance had me thinking of all the delicious ways I could prepare it—and the many health benefits.
This time, I decided I would make a basil sauce that I could enjoy with vegetables, fish, gluten-free pasta and avocado. It was so tasty, I became obsessed.
If you’ve never made a basil sauce, it’s pretty simple and can add a burst of flavor to so many foods. If you can keep yourself from devouring the whole batch, you can even freeze it.
Besides being delicious, basil is a powerful herb with healing properties. It’s used in Ayurveda to promote the long-term health of the respiratory tract, boost the immune system, enhance digestion, stabilize blood sugar, reduce cholesterol, aid in weight loss, enhance mental clarity and reduce painful inflammation, among several other benefits.
In terms of eating for your specific body type, basil is balancing for vata and kapha, as well as for pitta if used in smaller quantities. Don’t know your dosha balance (or body type)? Ask me and I’ll send you an assessment to complete.
RECIPE
Basil Sauce
Ingredients
3 Large bunches of fresh organic basil (or 6 packed cups)
1 cup of raw walnuts
1 ½ to 2 cups of extra virgin olive oil
3 small slices of parmesan cheese or vegan cheese of preference (for creamier texture)
1 clove of garlic, or more if you’re a garlic lover (optional)
Juice of ½ lemon
Lemon zest to taste
Salt and pepper to taste
Preparation
First, wash the basil carefully and add the leaves to a bowl with cold filtered water and ice. This will preserve the bright green color of your basil sauce. Gently dry the leaves.
In a food processor, mix basil leaves (small bunches at the time) with the olive oil until you reach a smooth consistency. You can add small amounts of water if needed. Add the walnuts, cheese slices, lemon juice and garlic. Mix until it becomes a creamy paste. Add salt, pepper and lemon zest to complete the sauce.
Enjoy immediately or divide into small glass containers for optimal perseveration. This sauce will last up to two days in the refrigerator and a few weeks in the freezer.
Until next time, here’s to a healthy, happy you!
Luciana
All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. Statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.
Comments Off on Basil Sauce: delicious, healthy and versatile
This time, I decided I would make a basil sauce that I could enjoy with vegetables, fish, gluten-free pasta and avocado. It was so tasty, I became obsessed.
