Posts Tagged ‘Nutrition’

7-Day Nourishing Cleanse

A guided detox program with Luciana Ferraz

AT A GLANCE

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
  • Discounts on wellness products from Essence Yogi, Dani Chuahy Healthy Breads and Mayara Beckhauser
  • 10% off your first Ayurvedic session with Luciana (held after program week)

BOOK NOW

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

Days 1 – 2: Purification

Plant-based diet, gentle exercise, breath work, simple meditation practices and self-care routines

Days 3 – 5: Purification – Active Cleanse

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

QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com.

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.

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7-Day New Year Reset Cleanse

A guided detox program with Luciana Ferraz

AT A GLANCE

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

Food is not included.

BOOK NOW

____

OPTION 2: 7-Day Reset Cleanse & Ayurvedic Consultation

Monday, January 20 – 26  |  $275 

Location: Online

What’s included:

  • 90-Minute Ayurvedic Assessment with Luciana Ferraz (Appointment times are limited. Please contact Luciana for availability.)
  • 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

Food is not included.

BOOK NOW

____

ALSO AVAILABLE: Cleanse Essentials

For your convenience, I’ve bundled together 10 Ayurvedic products that support a healthy 7-day cleanse. Price: $128

What’s included:

Daily Massage Oil, Kitchari Spice Mix, Yellow Mung Dal, Organic Ghee, CCF Tea, Tongue Cleaner, Daily Swish, Nasya Oil, Ear Oil, Triphala powder

Ordering:

Before placing your order, please contact me to confirm availability and your preference for delivery or pick-up.

ORDER NOW


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 – 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

Days 1 – 2: Purification

Plant-based diet, gentle exercise, breath work, simple meditation practices and self-care routines

Days 3 – 5: Purification – Active Cleanse

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


QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com.

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.

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Sautéed Seasonal Vegetables

This is such an easy recipe from the creators of The Great Gift of Ghee (more on this cookbook below). I love how you can personalize it with your choice of seasonal vegetables or flavors, and how the ghee makes all the yummy difference.

RECIPE

From: The Great Gift of Ghee

Serves: 2 medium portions

Ingredients

  • 2 – 4 cups of your favorite vegetable combination, in bite sized pieces (green beans, carrots, broccoli, cauliflower, potatoes, asparagus, sweet potato, bell peppers, onions)
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • 1/2 tsp red chili flakes (optional)
  • 2 garlic flakes
  • 1 tbsp Ghee
  • Juice of a lemon
  • 1/4 cup fresh cilantro

Cookware

  • Skillet that is 2 inches deep
  • Ladle or wooden spoon to stir

Preparation

In the pictures shown, I used different color baby potatoes, fennel, Swiss chard, baby beets with greens and an assortment of zucchini.

I browned the boiled potatoes first in Ghee and cumin for that special roasted taste and added the fennel, zucchini, beets, and Swiss chard raw since they cook so quickly—I favor them a little crunchy anyways.

Step-by-Step

  1. Boil or blanch the vegetables as needed to cook. Root vegetables like sweet potato or yams should be cooked separately. Beans, carrots, broccoli and cauliflower can be blanched in boiling water for 3 minutes and then rinsed with cold water to retain their crunch. Bell peppers and onions should only be sliced or diced.
  2. In a skillet, heat 1 tbsp Ghee. Add cumin seeds and swirl for a few seconds. Add the garlic, stir for a half-minute or so. Do not brown the garlic.
  3. While sizzling, add the blanched vegetables and stir for 2 minutes on high heat. Add the salt, turmeric and chili flakes. Stir for another 2 minutes. Remove from heat.
  4. Pour half the lemon juice over the  vegetables. Add half the chopped cilantro and toss. Garnish with remaining cilantro.
  5. Serve with lemon juice on the side.

The origin of the recipe and others to try

This recipe was shared by my friend Susanne Jarchow-Misch who art directed and co-published The Great Gift of Ghee. Check out this beautiful cookbook for more heirloom Indian recipes that are nutritious and easy to make for each season—as well as ancient wisdom related to cooking. For more about the creators, visit www.sansaar.co.

More seasonal flavoring tips

Don’t be afraid to play around with different flavors that are balancing to your constitution. For example, if pitta is your primary dosha and you make this in the summer, there are many cooling spices and herbs you can try. See my blog 5 Ways to Stay Cool as a Cucumber This Summer With Ayurveda for details.

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5 Ways to Stay Cool as a Cucumber This Summer With Ayurveda

Beach Setting - Staying Cool This Summer

Long days. Outdoor fun. Travel. Relaxation. Summer certainly has its perks. But the heat of summer can also throw you off balance, aggravating your mind and body in many ways. According to Ayurveda, the ancient “science of life,” there are reasons for that—and some helpful practices to keep you calm and cool.

What summer has to do with Ayurveda

Before we dive into Ayurvedic practices for restoring your balance, it will help to have some background. To put it simply, Ayurveda can show you how your body reacts to the elements around you and within you, plus what you can do about it.

The season of pitta/fire

All five of the primary elements (air, fire, water, earth and ether) and the three doshas (vata, pitta and kapha) exist in everything and everyone, but in different proportions. That means each season—and person—have elements and a dosha that are predominant, making them unique.

Summer aligns with the pitta dosha and the element of fire because of its hot, penetrating, sharp and oily qualities.

How pitta can affect you

The pitta within you is closely related to your digestion, metabolism, body temperature, thoughts, emotions and more. These can be prone to imbalance as you’re exposed to summer’s heat and other pitta qualities. This is especially true if pitta is your primary dosha.

When your doshas are aggravated, there can be many physical and emotional signs.

Signs of excess pitta

  • Uncomfortably warm
  • Acid reflux or heartburn
  • Skin irritation and rashes
  • Loose stools and diarrhea
  • Red, inflamed or light-sensitive eyes
  • Inflammation
  • Infections
  • Impatience and intolerance
  • Irritability and anger

Even if you experience these already, they may show more often when pitta is aggravated.

5 tips to help balance pitta in the summer

In Ayurveda, it’s believed that “like increases like.” So things that are hot, penetrating, sharp and oily (pitta characteristics) can aggravate your body and mind during the summer. Try to cut back on them and increase what’s opposite of pitta—calm and cool—to keep your body and mind in harmony with this season.

1. Choose cooling foods and drinks.

This is the most effective way to balance pitta. Good choices include:

  • Sweet fruits like pears, melons, mangos, apples, grapes, dates, figs and prunes (Avoid citrus and other sour fruits.)
  • Sweet or bitter vegetables like peas, sweet potato, cucumber, leafy greens, celery, zucchini, artichokes, asparagus, broccoli, cabbage and cauliflower (Cut back on pungent varieties like onions, chili peppers, tomatoes and eggplant.)
  • Cooling or astringent spices and herbs like neem, shavarti, amalaki, burdock, cilantro, parsley and fennel (Avoid cayenne, garlic, chili pepper, mustard seeds and dried ginger.)
  • Cool (not iced) beverages like water, coconut water and coconut milk. Teas like chamomile, mint and coriander seed can be good if room temperature or cool. (Avoid caffeine and alcohol, especially beer and wine.)

2. Cool down your exercise.

Adjust your physical activity during summer for optimal balance.

  • Time of day: ideally early morning when it’s not as hot, especially if exercising outside, otherwise in a cooler environment
  • Intensity: no more than 50 percent of your maximum capacity
  • Refreshing activities to consider: swimming, gentle yoga like moon salutations (instead of sun salutations), walking, hiking and cycling

3. Limit heat exposure.

In addition to being mindful of exercise timing, you should also:

  • Minimize all sun exposure during the hottest part of the day.
  • Wear sunscreen if you go outside when the sun’s rays are the strongest (10 a.m. to 4 p.m.) to avoid a pitta-aggravating sunburn and other effects of the sun. Sunscreens are definitely not created equal, so check out EWG’s guide to safer sunscreens.
  • Avoid hot tubs or steam rooms.

4. Take it easy.

To balance pitta, it’s especially important to prioritize self-care, calm your mind and slow down.

  • Go inward. Meditate or practice personal prayer or reflection, daily.
  • Be mindful of your emotions. Observe your feelings and how you react. Try to be patient and tolerant, and turn your focus toward positive thoughts.
  • Take deep breaths. Whenever you have to wait, deal with an unpleasant situation or simply want to enjoy more calm, try to take long, slow, deep breaths.
  • Relax. Make time each day for rest and relaxation. Listen to peaceful music, or enjoy silent moments. Lie on a blanket and take in the beauty of the moon and stars.

5. Follow an Ayurvedic daily routine that’s pitta pacifying.

Another powerful way to harmonize your mind and body is with a daily routine that’s in alignment with the natural rhythms of day and night. Check out my previous blog post for 11 day-starters that promote overall balance and health.

Start to experiment with these cooling suggestions and you’ll be on your way to harnessing all the wonderful qualities of summer with fewer pitta-related aggravations.

Until next time, here’s to a cool, calm and balanced summer!

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.

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6+ holistic tips for healthier, more comfortable air travel

Whether you’re planning a visit with loved ones, a business trip or another adventure, thinking ahead with a holistic approach can make your flight more enjoyable and get you to your destination feeling your best.

There’s no doubt flying can take a toll on your body, especially with frequent or long-distance travel. Throughout my years of flying, I’ve developed a strategy for healthy air travel that helps me enjoy being on the plane, lower the effects of jetlag and restore balance to my body. Add some of these ideas to your upcoming travel plans if you’d like to arrive feeling more relaxed, refreshed and healthy.

1. Understand how travel affects your body

When you fly, your vata can naturally be aggravated, causing gas and bloating. Traveling also naturally dehydrates the body. Consuming nurturing foods is one of your best allies in preventing jetlag, balancing your vata and transforming you into a pro traveler.

Not familiar with vata? Vata is one of the three doshas, a foundational concept in Ayurveda that can help you understand yourself better. Doshas are essentially energetic forces found within everyone and everything, but in different ratios. When your doshas become aggravated or imbalanced, they can disrupt your body in many ways. The good news: Ayurveda offers many natural remedies to restore balance, heal and even prevent health issues.  

2. Nourish and hydrate your body with healthy air travel in mind

  • Eat a healthy meal with greens and low-sodium foods before boarding so you are not at the mercy of high-sodium airline foods.
  • Drink plenty of water before and during the flight to stay hydrated. Dehydration increases jet Take tea bags of your favorite herbal caffeine-free tea. Peppermint and ginger are great choices to sooth your stomach, and chamomile will help you to relax and sleep on overnight flights. Bring an empty water bottle that you can refill and keep with you, too.
  • Consume fruits high in vitamin C like oranges and lemon to give your immune system a boost prior to flying. Drinking water with lemon is a great choice.
  • Consider supplements like the I Travel Well liquid extract from Banyan Botanicals. I add it to water, and I love that it helps calm the mind and energize the body.
  • Pack healthy foods. Nuts are my go-to food when I fly. I roast raw nuts at home with lots of different herbs, vata pacifying spices and a touch of pink salt so they are full of flavor. Healthy snacks like nuts and fresh fruit can also be great for curbing hunger during meetings or excursions, until you’re able to grab a healthy meal.
  • Avoid alcohol and coffee. It’s not only going to increase your jetlag upon arrival, but the sugar in certain drinks can also agitate you and prevent sleep.

3. Dress comfortably

I am one not to compromise style, especially if traveling for business or arriving at a stylish destination. At the same time, I’ve learned that there is no point in looking good at boarding and a complete wreck at my destination.

  • Wear clothing made with soft stretchy fabrics and comfy tops. The last thing you want is to have your belly compressed by skinny jeans and tight buttons during a flight. Cashmere, cotton tops and leggings are great options.
  • Bring layers. Airplanes tend to be cold, so I always have a few layers in my carry-on and an extra pair of comfy socks.
  • If you wear high heels, leave them for when you land. A good pair of sneakers is my best friend walking through terminals and the easiest fit after a long flight.
  • Stow jewelry if you can. Fingers and wrists get swollen during flights. When possible, I keep my rings, bracelet and watch inside my carry-on or purse. It’s not only more comfortable to sleep, but I won’t have to use soap to squeeze the rings off of my fingers.

4. Tune into your personal care

Your skin can be affected by the airplane’s dry air and also LED lights. Most of the time, I wash my face with mild soap and hydrate my face and eye areas more. There is a good selection of balms and face oils that work wonders.

  • If you wear makeup when you fly, apply a serum prior to boarding and add a thick layer of moisturizer under your makeup. Before arrival, you could even use wipes to freshen up your face and apply a quick coat of makeup.
  • Protect your skin from LED lights and sunlight. Most plane windows are not tinted and will cause skin damage. The LED lights have the same effect as sunlight, so apply your SPF as your part of your normal beauty routine.
  • Flight attendants swear by face mist. I took their advice and on long flights I carry a small bottle of rose water or jasmin. I not only love the smell, but also keeps my face hydrated.
  • Hands and cuticles also need care. Carry a travel-size hand cream and apply as often as possible.

5. Relax and get your Zs

While there are plenty ways to pass the time on a flight, air travel can offer you can that perfect opportunity to do what can be challenging elsewhere: simply relax. Try these ideas to get as much R&R or Zs as possible.

  • Try to avoid blue light. I personally prefer reading over watching movies or working on any electronic device. The blue light will affect your levels of sleep-inducing hormone melatonin. Reading can also help you fall asleep. If you do watch a movie or work on your computer, listen to calm music after—it will help you to relax.
  • Mediate! Even if you are not familiar with this practice, there are plenty of apps with guided meditations that are super helpful at all times. I use the Insight Timer app during flights. It helps me to stay relaxed but also prevents me from listening to the loud engine noise.
  • Follow a bedtime routine. If you’re taking an overnight flight, brush your teeth, wash your face and follow as many other bedtime rituals as possible. Bring an eye mask as well. Sunlight is a major part of our internal (circadian) clock, so I find that a soft eye mask helps my body adjust to a new time zone.
  • Apply lavender, Jatamansi and nutmeg oils on the crown of the head and temples. These essential oils can promote better sleep. You can apply them to pillows and bedding as well. Look for a USDA organic source, such as Floracopeia.

6. Make adjustments upon arrival

There are few things I like to do at my new destination to give me a fresh start, and they help me recover from jetlag.

  • Continue drinking water and eating nourishing meals. Green juices are another favorite for healthy
  • Eat smaller portions more often during the first few days if changing time zones. I find this helps me adjust to the local meal times.
  • Take a nice shower using favorite lotions and potions. This practice makes me feel grounded and like I’m at home.
  • Do self-massage (abhyanga) upon arrival, which nourishes your tissues and is very grounding for the nervous system. Choose an oil appropriate for your constitution:
    • Vata: a warm, grounding oil like untoasted sesame or almond
    • Pitta: a cool, hydrating oil like coconut
    • Kapha: a light, warming oil like almond or sesame
  • Schedule extra time for rest after a long day of adventure, meetings or running around, or even in between activities.

Next time you fly, experiment with some of my tips and see what works best for your own body.

Here’s to healthy, comfy and safe travels!

Luciana

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Ayurveda and the doshas: setting the foundation for better balance and health

In our busy world, finding balance can often feel like a crazy, uncoordinated dance. We often over-caffeinate and over-stimulate, staying close to screens and allowing our interactions and workloads to overwhelm and stress us. We also turn to food as comfort instead of medicine, tending to look away from our habits and questioning whether our lifestyles truly suit us. But there is another way, a better way, one that helps bring awareness to our imbalances, empowers us to make changes to our bodies and bring health rituals to our daily lives—and that’s Ayurveda, the world’s oldest intact healing science.

Ayurveda spices for health and healing-blog Blueberry Bunch by Luciana Ferraz

Practiced in India for over 5,000 years, Ayurveda (which translates to “science of life” in Sanskrit) has been gaining more attention in the western world. Although it’s an ancient science, Ayurveda offers many practical applications for our lives today. By gaining a few insights into its basic principles, you can set the foundation for how to apply Ayurveda to your own life.

Understanding your body type in terms of Ayurvedic doshas

According to Ayurveda, you have a unique constitution, established when you were conceived, that represents your natural mental, emotional and physical state. Your constitution is made up of a ratio of the three doshas (energetic forces of nature)—Vata, Pitta and Kapha—and you’re likely to have one or two doshas that are predominant.

While your constitution will remain unaltered during your lifetime, your constitution does respond to changes in your environment. I’ll explain the significance of this in the next section, but first I’ll give you some detail on each dosha so you identify a few unique characteristics.

Vata

  • Composed primarily of these natural elements: air and ether
  • Governs these functions in the body: movement of all biological activity, including elimination and breathing.
  • Signs of a balanced Vata individual: creative, artistic, sharp, quick thinking and loving

Pitta

  • Composed primarily of these natural elements: fire and water
  • Governs these functions in the body: digestion, metabolic functions and body temperature
  • Signs of a balanced Pitta individual: energized, sharp and quick minded, goal-oriented, productive and enthusiastic

Kapha

  • Composed primarily of these natural elements: water and earth
  • Governs these functions in the body: provides the body its structure, form, nutrition and groundedness.
  • Signs of a balanced Kapha individual: calm, dependable, loving and affectionate

Knowing your primary dosha and how it can become imbalanced

Knowing your constitution (which one or two doshas are primary for you) is key. It will help you know what imbalances you’re susceptible to, issues those imbalances can cause, and how to bring harmony and healing to your body.

While you can experience an imbalance in any of your doshas, you’re likely to be most affected by an imbalance in your primary dosha. Each dosha is associated with certain health issues, which can include disruptions to your sleep, energy levels and the function of many systems (respiratory, reproductive, digestive, muscular, neurological, etc.).

So, what factors can aggravate your dosha and create disease? There are many, including the food you eat, what you drink, your emotional state, relationships, exercise routine, workplace, environment, how you sleep, the climate/weather, sounds and stress. Again, what affects you is very personal and related to your constitution.

Restoring balance to your constitution

Ayurveda offers you many holistic ways to get your individual equilibrium back, heal your body and prevent disease. Empowering you with lifestyle changes and rituals that are specific to your constitution, Ayurveda takes the preventative approach of Eastern medicine, rather than the curative approach of Western medicine, to keep you well.

When you or your Ayurvedic counselor recognize an imbalance in your primary dosha, these are a few ways you might address it.

How to balance Vata:

  • Eat a Vata-balancing diet. This may include eating warm, lubricating, grounding foods that are rich in healthy fats and protein as well as sweet, sour and salty tastes—while avoiding fried, cold, raw and low-fat foods.
  • Take time for self-care and allow plenty of time in between activities.
  • Practice Pilates, yoga and meditation, and take long walks.
  • Perform Abyangha, a self-massage with oils soothing for Vata, such as sesame oil.
  • Use a diffuser with calming essential oils, such as clary sage, vanilla and clove.

How to balance Pitta:

  • Eat a Pitta-balancing diet. This may include eating cool, astringent, sweet and bitter foods, including lighter proteins, dark greens, peppermint tea and lime—while avoiding red meat, caffeine, excessive spices and foods that are deep fried or processed.
  • Make time to relax and play, but limit competitive activities that could aggravate you.
  • Practice yoga, swimming, biking or fast walks while avoiding the warmest times of the day.
  • Play soothing music.
  • Use a diffuser with calming essential oils, such as lavender, rose and lime.

How to balance Kapha:

  • Eat a Kapha-balancing diet. This may include eating fresh cooked vegetables; lighter proteins; light grains like quinoa, millet and buckwheat; and especially astringent, pungent and bitter foods—while avoiding high-fat foods, dairy, gluten, red meat, sugar, salt and foods that are fried, processed or sour.
  • Practice self-acceptance and positive body image.
  • Practice cardiovascular activities, such as biking, running, martial arts or any other vigorous type of exercise.
  • Use a diffuser with uplifting essential oils, such as tulsi, cinnamon and frankincense.

More Ayurveda resources and support

Want to discover dietary recommendations and other ways to integrate Ayurveda into your life? I’ll be posting more about Ayurvedic living in the future. I also welcome you to connect with me personally to learn more about your unique constitution, and how to support yourself with this ancient science of life.

Until next time, live well!

Luciana

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Welcome to the Blueberry Bunch blog with wellbeing inspiration

Luciana Ferraz, creator of Blueberry Bunch

Hello! I am so excited to have launched my new Blueberry Bunch blog and website. It’s a place for you to come explore the meaning of wellbeing and what it means to you.

What aspects of your wellbeing are important to you?

Do you want to learn about Ayurveda and how to incorporate it into your daily life?

  • Gain an appreciation for healthier foods?
  • Reduce unhealthy cravings?
  • Learn ways to deal with daily stressors?
  • Achieve your desired healthy weight?
  • Sleep better? Feel more vibrant, confident and even younger?
  • Enjoy better overall life balance?

If you answered “yes” to any of these questions, there are many ways I can support your goals.

Get inspiration you need from the Blueberry Bunch blog, and directly from me.

As an integrative nutrition health coach, certified Ayurvedic counselor and certified yoga instructor, I live to inspire, educate and motivate healthy lifestyle changes within individuals and groups who seek a more balanced and integrative (or holistic) way of living. I’ll be sharing inspiration for you right here on the Blueberry Bunch blog. I’ll deliver it directly to you if you join my newsletter. And I’d love to explore other personalized support with you.

My approach is based on a longtime interest and study of holistic practices.

I developed an interest in healthy living as a teenager, and it inspired me to adopt a cleaner diet and practice yoga. But once I worked in the corporate world for a while, I got burned out. I realized the negative effects of living a stressed-out life. I was constantly running to retreats, yoga classes and cleanses in India to undo the daily neuroses I was living. And I wanted to save everyone I worked with, too, from the unhealthy food in planes and conference rooms, from the lack of work-life balance and so much more. It led me to pursue a higher quality of life with greater balance and knowledge—and I absolutely love using all I’ve learned to motivate and empower others who want restoration for their mind, body and soul.

Don’t just take it from me.

Troy Ludgood, managing director at Head of Core Fixed Income shares, “Prior to working with Luciana, I was easily agitated, had lost motivation for work and found my ‘funks’ to be occurring frequently. The sessions with Luciana have worked in ways that previous efforts have failed. I now feel a richness about life and a sense of purpose and excitement that I haven’t felt in decades.” See what other happy clients are saying.

Let’s stay connected, shall we?

I believe wellbeing is much more than looking after our bodies, and I’ll be sharing many ways you can do that right here on my Blueberry Bunch blog. To explore what it looks like for you:

Until next time, here’s to a healthy, happy you!

Luciana

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Kids Yoga & Nutrition Class

Local health coach, yoga instructor and founder of Blueberry Bunch, Luciana Ferraz, will take your kids through playful yoga poses and a tasting of 5 healthy food choices.

recommended for children 7-13 years of age
B . Y . O . Yoga Mat

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