you did and how you felt afterward. Have you started to notice a change in how you feel? How are you doing with daily habit of meditation, exercise, journaling? Writing this daily email to you guys has pushed me out of my own comfort zone. I have had a lot of homework with my Ayurveda program, so staying with the commitment to write daily has been good for me and very challenging! Let's circle back to some Ayurveda. Digestion is so incredibly important. It is the root of almost all dis-Ease. I just studied the cause of high blood pressure--guess where it starts. Yep. Digestion. We really are what we digest not what we eat. So how is your digestion? Do you have bloating, gas, burping, or reflux? These are all signs of poor digestion. Drinking the warm water with lime and lemon can help a lot. Also adding ginger 20 min before eating can heat up the belly and prime it for the good foods. Good food combining will improve digestion too. Eat fruits before eating heavy foods that are difficult to digest. Let's talk Immune System a bit. According to Marianne Teitlebaum there are 3 steps to Recalibrate the Immune System especially if you have any inflammation or immune comprising imbalances. 1. Replenish the Gut 2. Cool Down The Heat in the Liver 3. Clean the Bone Marrow

Healthy gut flora is essential for the immune system to be healthy. A cooked apple as I
mentioned last week functions as a prebiotic to create the perfect environment for
digestion. You can add a clove. I added ghee and cinnamon and it was so good over my
oatmeal.
Artichokes, taro root, okra, tamarind, asparagus, burdock root, chicory root, ghee, and
slippery elm are other foods you can eat. You can make tea with slippery elm and sip on
it through out the day.
Cool down the liver since it is the seat of digestion. Turmeric is good, but can be too
heating and drying so it is best to cook with it instead of taking orally. Milk thistle is often
recommended but it is actually too heating for this purpose as is dandelion and burdock
root. Be mindful of these herbs if trying to detox the liver. They are too heating.
Clay packs can be used through the skin to cool the liver. www.chandika.com is a great
resource and they are not expensive.
Liver cooling herbs include bhumi amla and mankind (although I could not find this
anywhere).
Vegetable to cool the liver is Loki Squash
1 tsp ghee
1/4 tsp ground coriander
1/4 tsp ground cumin
1/4 tsp ground fennel
1/4 ground turmeric
Saute and eat or serve with kitchari or basmati rice

Clean the Bone Marrow
You can make some bone broth or get some Guduchi or Moringa and add to your warm
smoothie or as a tea. See this video about the benefits.
In other news I went to see an Ayurveda massage therapist this weekend for a
abhyanga treatment this weekend. It was such an amazing treat! I highly recommend it.
I was an oily mess and it was so yummy.
I was thinking maybe we could do another Zoom Call this week. I can show you all how
I make ghee and the kitchari if you want. I am thinking noon Tuesday or Wednesday.
Email me with your preference and I will send out info in tomorrow's note.
I am so proud of you all. Really! You are doing this! SHOWING UP is the hardest part.
You are doing it.

BTW Thank you for all the birthday love. I received texts, emails, and tons of Facebook
messages. Feeling so loved. And, I ran a great race with my friends in the invigorating
sunny weather this morning.