able to join us. I also shared a Facebook link if you want to have extra support during the 21 Day Journey. Ok let's dig in to some Ayurveda tips for today. Ghee (clarified butter) is one of the most nutritional foods you can add to your diet. One of the oldest Ayurveda text, The Charaka Samhita states, "out of all the oils fit for human consumption, ghee is the best to eat." It is rich in Omega-3 fatty acids (which helps with bad cholesterol) It has butyric acid which has shown to decrease inflammation and helps the good bacteria to grow. It is helpful for leaky gut as well. Ghee helps your skin glow and is a great fat to nourish the fat tissues which leads to healthy bones and beautiful hair. It also provides a lining for the gut and will help your elimination since that lining goes through the entire GI Tract. You can buy it at most grocery stores these days; however, it is very expensive. I make my own.

Ghee
1-2 lbs of unsalted grass-fed organic butter
Add to low heat in a medium pot and bring to a simmer-NOT A BOIL. You will see the
white foam come to the top, skim that part off and the solids will sink to the bottom.
Allow it is simmer 20-30 min for 2 lbs and it will start to make a crackling noise and you
will see the bottom of pot in. It is ready now. Skim the particles off the top again then
use a cheese cloth-several layers and pour through the cloth into your bowl. If there are
any large particles, strain it again. Otherwise it is ready. You can leave in room temp for
up to a month. I cover it to keep particles out.
We talked a lot about vitamins and supplements on the call. I said I would share the
best food sources for each Vitamin since that is the best way to get your RDA.

All of this information comes directly from Healing The Thyroid with Ayurveda by
Marianne Teitelbaum.
Good food for Iodine source is cows milk cheese, seafood, eggs, salt water fish,
cranberries, and yogurt, also sea vegetables from the Atlantic coast such as kelp and
hiziki.
Good food source for iron comes from dates, raisins, prunes, dried apricots, black
mission figs, cooked beets, blackstrap molasses, and cooked greens.
Good food source for magnesium comes from cooked greens, wheat, almonds,
cashews, molasses, buckwheat, pecans, walnuts, coconut, figs, apricots, dates,
collards, avocados, parsley, prunes, sunflower seeds, barley, raisins and sweet
potatoes.
Selenium food good source comes from just two Brazil nuts a day and other sources
include yellowfin tuna, halibut, sardines, turkey, chicken, lagoons, nuts, seeds, and
eggs.
Zinc comes from beans, nuts, chicken, oysters, whole grains, and dairy products.
Good source of Vitamin A comes from cooked carrots, yellow squash, sweet potatoes,
cooked kale, dried apricots, butter, D, egg yolks, and whole milk.

Vitamin B12 comes from animal proteins such as chicken, turkey, fish, lamb, milk and
milk products and eggs. Some say spirulina, nori, nutritional yeast, tempeh, and barley
grass as other non-animal sources for B12.
Vitamin D comes from sun exposure 20 to 30 minutes a day; however, apparently that
still not enough. Most of us are low in vitamin D so egg yolks can give up to 21% of the
recommended daily allowance sardines actually have 101% herring is a good choice as
well.
Joyful Belly has some great recipes for January.

"Habits are a double edge sword. Bad habits can cut you down just as easily as good habits can build you up, which is why understanding the details is crucial. You need to know how habits work and how to design them to your liking so you can avoid the dangerous half of the blade." James Clear How are your habits shaping your daily routine? You need a system to help you stay on the journey. Have you created the system yet? What does it look like? Namaste, jen

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