Just one tiny lesson in love
out of the billions you’ve already given me. Thank you, my little love. These months with you have been profound. BREASTFEEDING: MOTHER
NATURE’S PERFECT DESIGN
Ayurveda teaches mamas to be totally and completely present while feeding
their little ones. Nursing at the breast is potent medicine and,
simultaneously , a powerful medium of communication between mama and
babe. It is how your bodies communicate. We know that a baby receives antibodies from their mama’ s milk,
strengthening the baby’ s immunity to any germs or viruses mama has been
exposed to. Also, baby’ s saliva tells mama’ s body what antibodies to create
and then deliver through her milk, based on anything that they have been
exposed to! But deeper levels of communication are also happening: not only
physiologically but also emotionally , psychologically , and spiritually . This
profound exchange of ener gy will leave both mama and baby feeling deeply
nourished (more than just a full tummy for babe!) if feeding your little oneis approached with deep love, care, and presence—and is really respected as
sacred, quality time. BALANCING VATA DOSHA AND NOURISHING
RASA DHATU
According to Ayurveda, breast milk is the by-product of healthy rasa dhatu,
or plasma. Rasa dhatu is the first tissue to be nourished after the successful
digestion of whatever you eat, mama. Remember , there are seven tissues
that make up your physiology—and to the extent the first is nourished, the
second will be, and so on. Breast milk being a by-product of the first tissue
(rasa) means that nature designed for baby to receive the initial nourishment
from whatever it is that you eat! With the surplus of nutrients left over , the
rest of the tissues in mama’ s body are fed. If mama isn’ t nourishing herself
properly with the right quality and quantity of food, she will quickly
become depleted—there will not be enough nourishment to fuel her own
body as well as her baby’ s. Mama needs to conscientiously feed herself
with easy-to-digest yet deeply nourishing foods so that whatever is not
transferred to baby through her breast milk can continue to nourish her . Because the postpartum window is already a time when vata dosha is
high, and dryness is a quality that is exacerbated with high vata, mama
needs to be nourished in all the ways that pacify vata: warm oil massages;
warm, cooked, oily meals; lots of love and af fection. When mama is
nourished, her love overflows from her breasts in the form of milk, and
baby will be nourished as well. Breastfeeding mamas require more calories than the average woman
and should take care to consume plenty of warming, nourishing foods to
satiate her body and buf fer the stress of breastfeeding. Ayurveda is
concerned with assuring not only that the quantity of mama’ s milk is
sufficient, but also the quality . When you eat foods that are similar to the
qualities already inherent in rasa, the quality and quantity of your breast
milk will increase. Rasa dhatu is liquid, and thus nourished by foods and
drinks that invite more liquidity and nourishment. (Rasa is also nourishedby seeing beauty and by feelings of gratitude and joy .) Foods valued for
enhancing lactation and nourishing rasa dhatu include:
Oats
Soaked and husked almonds
Raw dairy , especially cow’ s milk and raw butter
Ghee
Roasted garlic
Fennel seeds
Fenugreek seeds
Shatavari
Sesame seeds
Saffron
Juicy fruits and sweet, fresh fruit juices
Dates
Well-cooked leafy greens
FROM BREAST MILK TO SOLID FOODS
Ayurveda recommends that babies exclusively breastfeed for the first five
or six months of their lives and be breastfed as a supplemental form of
bonding and nourishment for anywhere from one to three years, depending
on a mama’ s health and ener gy levels. You’ll know that your baby may be
ready for solid foods if they have sprouted their first teeth and are showing
a strong desire for food, such as interest in the food you are eating. When
you choose to introduce solid foods to your baby , Ayurveda suggests doing
so in a methodical and harmonious way , to help promote digestive health
and prevent food intolerances for the entirety of the baby’ s life.When introducing new food, always start with a single ingredient
without adding salt or sugar . A grain such as rice or oats is a common
choice. The grain can be soaked overnight and then cooked in water at a
ratio of 1:10 so that it is very moist and well cooked down. After twenty to
thirty minutes of cooking, pour of f the water and feed your baby the soft
grain. Ensure that it is always made fresh and served warm. Continue with
this recipe for five to seven days, looking for any aller gic response and
seeing how the baby’ s digestive system responds. After this period, another
food can be introduced—for instance, yellow split mung beans—soaked
overnight and cooked in the same ratio. Liquidity can be reduced as baby’ s
digestive system adapts, and as they get used to swallowing more dense
foods. If you notice signs of constipation, add a little bit of ghee to each
meal. Once baby is digesting grains and legumes ef ficiently , you can
gradually introduce well-cooked vegetables and, finally , fruits. Fruits
should always be served at least thirty minutes before or after any other
foods in order to digest properly , as they generally do not combine well
with other foods in the stomach. Ayurveda also suggests avoiding avocado
and banana until the baby is one year old, to avoid the heaviness and
potential mucus-forming effects of these fruits. Over time, try to include all
six tastes (sweet, sour , salty , pungent, bitter , and astringent) through a
diversity of foods as well as spices. Ysha Oakes’ s book Touching Heaven: T onic Postpartum Car e with
Ayurveda,  cited in the references section, goes into much more detail on the
topic of introducing food to your baby the Ayurvedic way . BREASTFEEDING CHALLENGES
For some mamas, breastfeeding can be as easy as breathing. For other
mamas, or at other times, nursing may be a dif ficult experience that tests
your patience and confidence (and pain tolerance!). Many books on
breastfeeding go in depth about the many challenges that may arise, and
how to overcome them, so on the following pages I will only mention a fewchallenges that have simple solutions. If you are struggling with
breastfeeding, or need more home remedies, I recommend contacting a
lactation specialist or reading the following books: Ina May’ s Guide to
Breastfeeding  by Ina May Gaskin, The W omanly Art of Br eastfeeding  by La
Leche League International, and The Nursing Mother ’s Herbal  by Sheila
Humphrey . Establishing a seamless breastfeeding experience begins in pregnancy
by nourishing your body with all the care and nutrients it needs to create an
abundant and high-quality supply of breast milk for your babe. Massage
your breasts regularly (this can be part of your abhyanga) and follow the
Ayurvedic nutritional guidelines for diet during pregnancy (in chapter 8) to
enhance the quality and quantity of your milk. The process of labor and birth will also af fect your breastfeeding
journey . Studies suggest that natural births lead to a higher success rate of
breastfeeding because of mother and baby not having any side ef fects of
pain medications. Mamas who initiate breastfeeding during the first “golden
hour” after birth tend to notice that their baby will latch naturally and
effortlessly . You can also implement the breast crawl, where mama lays her
newborn babe on her belly and lets baby root around until they naturally
scoot toward the breast and find their latch. Incorporating these simple
practices will help to support a happy breastfeeding outcome. Sometimes mothers, despite all ef forts, encounter circumstances where
they cannot breastfeed. For such cases, Ysha Oakes’ s Ayurvedic postpartum
care manual includes a cow’ s milk recipe (see this page ). Baby formula
from the store is often dif ficult to digest, so if you do choose commercial
formula for your little one, be sure to buy or ganic, always serve it warm,
and consider supplementing your baby’ s digestion support in other ways,
such as a daily baby massage. Here are some common breastfeeding challenges and simple solutions
to have on hand. ENGORGEMENT : Engor gement occurs about three days after giving birth, as
your milk comes in. You may notice that your breasts become extremelyswollen and firm and they might be quite painful. Engor gement can also
make it dif ficult for your babe to latch, which leads to other issues such as a
painful latch. When this happens, continue your daily abhyanga, with a
focus on massaging the breasts, followed by a warm bath. You can also
increase the amount of omega-3 fatty acids in your diet, through foods such
as flax oil and walnuts. For lymphatic drainage, which will relieve the pressure from
engor gement, massage your breasts following the arrows on the diagram
below . MASSAGE
1.from behind the neck, down the clavicles.2.up and around the sides of the breasts, through the armpits and
toward the chest,
3 and 4. up the center of the sternum and chest, and
5.away from the nipples. Then, lift the breasts away from the chest
and gently shake. End your massage by again repeating step 2
and then step 1. IRRIT ATED  AND  SORE  NIPPLES : Exposure to sunshine and air is one of the best
remedies for irritated and sore nipples. Other treatments include using an
herbal salve or oil with St. John’ s wort, marshmallow root, or calendula
lanolin creams (unless you are aller gic to sheep’ s wool). Ghee infused with
chamomile and calendula, applied topically , can also provide relief. LOW MILK  SUPPL Y : If your breasts do not seem to be supplying suf ficient
milk, the general Ayurvedic approach will be to focus on hydration and to
reduce excess vata by avoiding bitter and astringent foods as well as dry ,
light, and cold foods. Eat more lactation-enhancing foods such as oats,
almonds, cow’ s milk, garlic, saf fron, and ghee. Work to remedy stress and
high vata by following the tips at “Postpartum Anxiety and Depression” on
this page ). Increase nourishment through warm, oily , and grounding food
(follow the Ayurvedic diet guidelines in chapter 8). Some specific supplements to improve milk supply include sweet water
lactation tea (see the recipe on this page ); you can also add a half-teaspoon
of blessed thistle or milk thistle, star anise, marshmallow root, or licorice to
your sweet water lactation tea on occasion. Include fenugreek in your diet
by drinking strong fenugreek tea or using fenugreek as a cooking herb;
fennel as a cooking herb also supports lactation. Taking a half-teaspoon of
shatavari in the morning and evening will help with low milk supply (but do
not take shatavari until ten or more days postpartum to ensure your
digestion is strong). MASTITIS : Mastitis is inflammation and infection of the milk ducts. This
happens when a milk duct gets clogged and then leads to an infection. Themost common cause of mastitis is when mama does too much too soon. The
main remedy is rest, though daily breast massages can also prevent this
condition. If you notice a clogged duct (sometimes you can feel it) do everything
you can to mobilize the duct and prevent it from stagnating further . Before
nursing, massage the breast with oil using steady and firm pressure, moving
from the outside of the clogged duct toward the nipple. You can add warmth
by using a heating pad before the massage, or by doing the massage in the
shower or bath. Another option is to have your babe nurse until it unclogs—getting on
all fours, hovering over baby as you feed so that gravity can assist the duct
in unclogging. If your baby is not willing to nurse that long, use a breast
pump. This may prevent the clog from leading to an infection. If an
infection does occur , a washcloth or towel soaked in hot water used as a
compress can help soothe it. Use a breast pump on the infected breast so
that your babe does not drink the infected milk. Ayurvedic Cow’ s Milk Formula
For babies who for whatever circumstances are not drinking breast
milk, Ysha Oakes of fers this recipe for a replacement formula made
from cow’ s milk (from Touching Heaven: T onic Postpartum Recipes
with Ayurveda ). Ingredients
2 cups non-homogenized cream-top organic whole milk
2 cups distilled water
⅛ teaspoon turmeric
⅛ teaspoon cardamom
½ tablespoon fennel seed
1 thin slice fresh ginger⅛ to ¼ cup sucanat (you need much less for older babies)
Instructions
1.Bring all ingredients except sucanat to a boil. Let the boiling milk
climb the pot and then lift the pot of f the heat so the milk falls; put
the pot back on the heat and repeat three times. This makes
much smaller , easier-to-digest protein molecules. 2.Add sucanat and immediately turn the heat of f.
3.Cover to steep and let cool. Strain, and refrigerate extra. Serve
warm, like breast milk is served. Note that these ingredients were chosen very intentionally . Cow’ s
milk, when properly used, is the most rejuvenative and complete
food. Ideally , you will find a source for local, raw cow’ s milk (from
farmers who love and protect their cows for the length of the cow’ s
natural life!) and bring it to a boil three times on the stovetop. If you
cannot find raw cow’ s milk, organic nonhomogenized cream-top
whole milk is the next best choice. Anything else will be too highly
processed and dif ficult to digest for both mama and baby . In addition,
milk should always be consumed warm. This recipe will not work for
all babies, so be sure to keep an eye on your little one’ s digestion to
make sure that it is working for them. You can start with more water
and sucanat, slowly decreasing the sucanat and adding more milk as
your babe gets older and can digest the milk well. OceanofPDF .comNutrition and Recipes 8 
Being an Ayurveda mama means doing everything that you can to nourish
yourself and your little babe before conceiving, throughout pregnancy and
postpartum, and beyond. When a mama feels confident, she can feel more
at ease in her role as a mother . To “mother” means to nourish, and the food
that you eat is one of the main ways you will be nourishing you and your
little babe. Many mamas may suddenly feel overwhelmed with the responsibility of
having to choose what types of food to favor or avoid during pregnancy and
postpartum. What you eat is literally building the tissues of your little one
during pregnancy , and your diet postpartum directly af fects your baby’ s
mood, skin, and digestion—and thus all other systems in their body . A huge
focus in Ayurvedic nutrition is to eat the proper foods at the proper times to
ensure that what you eat can be digested, absorbed, and thus easily
assimilated into your body . You know by now that one of the most important factors in pregnancy
and postpartum is the pacification of vata dosha. This becomes especially
important in your postpartum window as you are rekindling your digestive
fire and nourishing your little one in a whole new way . In this chapter , I share the basic principles around Ayurvedic pregnancy
and postpartum nutrition, including why diet is such a pillar of your sacred
window and why it is so important to eat simple meals after giving birth. I
will then of fer some of my favorite recipes to nourish you during pregnancy
and to support you postpartum so that you may experience ease in your own
body , as well as support your little one in feeling the same.DIET AND NOURISHMENT
DURING PREGNANCY
During pregnancy , diet is the crucial way through which you send nutrients
to your little one. The origin of many adult diseases have their roots in the
fetal life, so maternal nutrition plays a crucial role in your baby’ s future
health. The Charaka Samhita  says that the pregnant woman needs to fulfill
three main responsibilities. The first is swasharirpushti,  nourishment of her
own body . The second is stanyavruddhi,  preparing herself for lactation or
milk production. The third is garbhvruddhi,  nourishment for the
development and growth of her little one. In a similar vein, the Sushruta
Samhita  advises: “The essence of the food taken by the mother is divided
into three parts—one nourishes her , the other promotes her breast milk, and
the third portion nourishes the fetus.”
The key word during pregnancy is nourish. Nourishment will look
different for everyone. The important thing is that you do nourish yourself
and avoid extremes that deplete your body . Allow yourself to feed your
body in a way that feels deeply satisfying. Trust that when your body is
nourished, it knows how to maintain balance regarding weight and general
well-being. Your body will work for you when you give it what it needs. In
the Ayurvedic approach, nourishment comes not only from a diet that
satisfies the body’ s needs for macro- and micronutrients, but it also requires
attention to Ayurvedic basics such as food quality , agni, ojas, and balance. MACRO- AND MICRONUTRIENTS
Your diet should be filled with all essential macro- and micronutrients. As the name implies, macronutrients are needed in lar ger amounts, as
they are the ones that provide ener gy. There are three macronutrients:
carbohydrates, proteins, and fats. Micronutrients are substances such as
vitamins and minerals that are needed only in small quantities but areessential for normal physiological functions. The following micronutrients
are especially important:
Calcium:  important for baby’ s bones
Folate:  to support baby’ s brain and spinal cord
Iron:  to nourish your increased blood volume
Magnesium:  to maintain mama’ s blood pressure and avoid
conditions like preeclampsia and eclampsia in later stages of
pregnancy
Omega-3 fatty acids:  important for brain development of your little
one
Vitamin B12: needed for proper brain functioning of both mama and
babe
Vitamin C:  important for absorption of iron
Vitamin D:  helps to absorb the right amount of calcium and
phosphate, helping baby’ s bones, teeth, kidneys, heart and nervous
system develop
Zinc:  important for baby’ s immunity
FOOD QUALITY
Ayurvedic tradition advises that pregnant women should favor a (lacto-ovo)
vegetarian diet—with healthy fats and protein components from or ganic
raw cheeses, paneer , ghee, milk, and other high-quality dairy—as these
foods are nutrient dense and generally lighter and easier to digest than
animal meat. A thoughtful diet of vegetarian foods contains all the essential
amino acids in simpler and easier -to-digest forms, digestible within six to
eight hours. Ayurveda teaches that it is best to avoid nonvegetarian food
during this time, as the digestive system slows down and animal meat tends
to be more compound and much heavier . A meat-based diet is alsoconsidered to be tamasic, carrying a more dulling and dense ener gy, as well
as any of the fear or anxiety that the animal was feeling before death. Ayurveda recommends sattvic ahara : food that is homemade, fresh,
made with good thoughts in your mind, and prepared in a clean
environment, which will carry sattva—the qualities of clarity , purity , and
inner connection—to your baby . Along with this recommendation about
preparation comes the emphasis that the main qualities in the food that you
eat during pregnancy should be sweet, nourishing, and liquid/watery:
Sweet. The sweet taste is stabilizing, building, and cooling to the
body , as well as relieving to thirst and soothing to burning
sensations. The sweet taste can be found not only in foods that are
obviously sweet—like most fruits and sweeteners—but also in foods
like rice, wheat, mung beans, beets, carrots, almonds, milk, and
ghee. Eaten in moderation, the sweet taste encourages love,
sharing, compassion, and joy . Nourishing. Eat foods that of fer stabilizing sources of energy and
deep nourishment for your physical body . Cooked food is generally
easier to digest, and thus more nourishing. Generally , these foods
will naturally taste sweet. Ideal examples include cooked grains,
spiced milk, root vegetables, stewed fruits, soaked nuts, and seeds. Liquid/watery . Eat foods with generous amounts of high-quality oil
or ghee, and be sure to stay hydrated. Drink plenty of fluids, ideally
warm or hot, no cooler than room temperature. Favor moist foods
like berries, melons, summer squash, and zucchini; oily foods like
avocado and coconut; and hydrating preparations such as soups
and stews. AGNI
You can be eating the highest-quality local and or ganic foods, but if your
body isn’ t able to digest the food properly , then you won’ t be receiving anynourishment from it. Ayurveda looks at the strength of your agni, your
digestive fire, to determine your ability to digest, absorb, and assimilate
your food—as well as grow from your life experiences. SIGNS OF HEAL THY AGNI
Normal appetite ( Note:  healthy hunger involves lightness, clarity ,
and a pleasant anticipation of food, but not an urgent need to
eat.) Clean tongue (no or light coating)
Appreciation of taste
Good digestion, balanced metabolism
Can digest a reasonable quantity of any food without issues
Proper (and regular) elimination
Easily maintains homeostasis
Steady weight
Sound sleep
High energy , strong vitality
Calm mind
Clear perception
Courage, lucidity , and intelligence
Cheerfulness, optimism, and enthusiasm
Love of life and natural longevity
SIGNS OF IMP AIRED AGNI
The strength of agni is inevitably af fected when its qualities are muted by a
poor diet, improper food combinations, an unsupportive lifestyle, emotional
disturbances, or even damp, rainy weather . If you learn to recognize and
quickly address the following signs of imbalances with agni, the ef fects
need not be long-lasting. Otherwise, they will undoubtedly lead to ill health
and disease. Emotional disturbances, with an increased tendency toward fear ,
anxiety , anger , confusion, lethargy , or depressionLow energy , weakness, or fatigue
Suppressed or overactive appetite
Indigestion: gas, bloating, constipation, nausea, hyperacidity ,
loose stools, a sense of heaviness, feeling tired or mentally
foggy after meals
A tendency toward congestion in the sinuses, the lymph, or even
the mind
GENERAL  AYUR VEDIC GUIDELINES T O IMPROVE DIGESTION
Sip on warm water throughout the day . Drink only a small amount of liquid with your meals (½ cup of warm
water) and avoid drinking for at least an hour after eating. Favor warm or room-temperature beverages over cold or iced. Eat at regular times each day . Do not eat anything until your previous meal is fully digested. Allow lunch to be your biggest meal of the day and dinner to be your
smallest meal. Have your last meal two hours before bedtime. Eat home-cooked meals (made with love!) as much as possible,
rather than going out to eat. Eat in a calm environment, and when your emotions are calm. Eat slowly , chewing and tasting your food. Do not overeat. Eat so that you still feel light after your meal: smaller
portions more regularly . Eat foods that are easy for your body to digest. Eat freshly cooked food, ideally within two or three hours of when it
was prepared. Avoid reheated or prepackaged foods.Stay hydrated with mineral-rich water , hydrating teas, fresh food, and
juicy fruits. Sit down while eating. Eat local and seasonal foods. OJAS
According to Ayurveda, healthy people have abundant ojas, the vital
essence that promotes health, immunity , happiness, and spiritual strength:
“It is the ojas which keeps all the living beings refreshed,” says the
Charaka Samhita. “There can be no life without ojas. Ojas marks the
beginning of embryo.” Signs of abundant ojas are clear radiant eyes,
lustrous hair , glowing skin, a strong immune system, a positive outlook on
life, joy , mental clarity , and compassion. Signs of depleted ojas are dry skin,
cold hands or feet, constipation, anxiety , pain, mental fogginess, negativity ,
loneliness, and fatigue. To avoid disruptions in the vital ener gy of both you and your baby , lean
into the ojas-building foods discussed in chapter 4 (see “Building Ojas”
starting at this page ), and avoid foods that undermine ojas, such as the
following:
canned, processed, and prepackaged foods (these contain color and
flavoring agents, preservatives, artificial sweeteners, and chemicals)
frozen foods
tamasic foods
spicy foods
alcohol and caf feine
carbonated beverages
too much of the bitter or astringent tastesMAINTAINING BALANCE
Each of the five elements found in all things—ether , air, fire, water , and
earth—has a specific role in the development of your little one. When you
notice symptoms of imbalance such as bloating, acid reflux, constipation, or
diarrhea, refer to chapter 1 (and especially the section “Elements and
Doshas: Seeking Balance”) to find dietary and lifestyle practices that will
support you in coming back to a state of ease. MEALTIME IDEAS FOR
PREGNANT MAMAS
Some mamas may feel perfectly fine having three meals per day without
any snacks in between. Some mamas might feel that three typical meals are
not enough nourishment during pregnancy , and they may end up feeling
depleted and exhausted without smaller meals between the main ones. Below are some ideas for your main meals, as well as some simple and
nourishing mini-meal ideas for those of you who need more. FIRST MEAL OF THE DAY, 7–7:30 A.M.
Fresh fruit can be a good way to start the day . Fruits are alkaline and help to
reduce acidity and morning sickness. Fruits such as apples, pomegranates,
fresh figs, and watermelon also contain iron, necessary for both you and
your little one. Bananas contain a lot of potassium, which will help
maintain the balance between fluids and electrolytes if you are vomiting. Look for what is fresh, juicy , and local as a guide to what might nourish you
most. Dried fruits and nuts, soaked, are another good option for this time. Organic figs, dates, apricots, raisins, almonds, and walnuts are greatchoices, as they provide you with magnesium and iron as well as the fat to
support your little one’ s brain development. A combination of nourishing foods called panchamrit —from pancha,
meaning “five,” and amrit,  meaning “immortal” or “nectar of the gods”—is
beneficial to eat in the early morning, before breakfast, to give you ener gy,
nourish the tissues of your body , and reduce fatigue. The five ingredients
come together quickly to make a warm, sweet ener gy booster for mama. Panchamrit
Ingredients
5 teaspoons milk
2 teaspoons ghee
1 teaspoon raw cane sugar
1 teaspoon honey
1 teaspoon yogurt
Instructions
Warm the milk, ghee, and sugar . Take of f the heat, and add the room temperature yogurt and honey . Stir it all together , and enjoy! SECOND MEAL OF THE DAY, 9–10 A.M. Your main breakfast meal could include one milk product such as fresh
yogurt, raw butter , paneer (fresh cheese), or cream-top spiced milk, to
supply your body with calcium, vitamin D, and protein. Grain dishes such
as poha  (flattened rice), upma  (semolina), or porridge made from soaked
oats, millet, or rice are other good options, as they provide carbohydrates
that will give you good ener gy and help you feel satisfied.Sprouts, either roasted in ghee or baked, are a great addition to this
meal, as they are a rich source of protein. If you are feeling acidic or
nauseated, include breads such as whole-grain or sourdough toast, parathas
(Indian stuf fed breads), or mung bean pancakes. THIRD MEAL OF THE DAY, 12–2 P.M.
A good midday meal might include steamed green leafy , local vegetables—
to provide vitamin A, vitamin C, vitamin K, folate, iron, and calcium—and
dal, which provides the body with necessary protein and calcium. Yellow
split mung dal is easiest to digest and the only bean that does not increase
vata dosha. Dal will also help to maintain your hemoglobin levels. Some type of bread with raw butter or ghee can add good
carbohydrates, and thus easy-to-use ener gy, to this meal: options range from
an Indian flat bread, such as chapati or roti, to your favorite multigrain or
sourdough toast. You can also substitute another grain for the bread, such as
rice, millet, barley , or quinoa. In either case, eating a good amount of
carbohydrates midday will reduce cravings and acidity , and help you feel
more nourished and satisfied. Add at least 1 teaspoon of ghee to your meal. ALL-DAY HYDRATION
Lime water provides the body with antioxidants and vitamin C, which
supports iron absorption and also serves as a natural antacid. This will also
improve your digestion and support hydration. You can add a half-teaspoon
of Himalayan or sea salt to increase mineral content. Buttermilk is incredible for your digestion. It contains vitamin B12,
which aids iron absorption as well as reducing acidity and relieving
bloating. Try adding a pinch of salt, sugar , black pepper , and cumin powder ,
a combination that will serve to support your digestion even more. It is best
consumed before sundown.Coconut water helps maintain balance between fluids and electrolytes,
and later in pregnancy it will help maintain amniotic fluid levels. FOURTH MEAL OF THE DAY, 3–5 P.M.
Late afternoon is a good time for snacking on juicy fruits such as oranges,
grapes, peaches, and mangos (depending on what is growing locally); the
vitamin C in these fruits increases immunity , and the fiber will support
elimination. For a more substantial healthy snack, make some dry-fruit
laddus to have on hand. Fruit-nut balls will supply you with stable ener gy,
and the dried-fruit laddus in the following recipe are a powerhouse of vital
nutrients, protein, and omega-3 fatty acids. They support the development
of your baby and keep mama going strong. Dry-Fruit Laddus
Ingredients
1 cup almonds
1 cup walnuts
1 cup cashews
½ cup sesame seeds
handful of raisins (finely chopped)
1 cup dried apricots (finely chopped)
2 cups seedless dates (finely chopped)
1 cup dried figs (finely chopped)
pinch of cardamom powder
pinch of cinnamon powder
a few drops of vanillaInstructions
1.In a pan, dry roast the dried almonds, walnuts, cashews, and
sesame seeds until they turn golden brown. 2.Mix the nuts in a blender until they are chopped into small pieces. 3.Next, stir the nuts together with the finely chopped dried raisins,
apricots, dates, and figs. 4.Add a pinch of cardamom and cinnamon powder and a few drops
of vanilla extract; mix thoroughly . 5.Form the mixture into small balls and store in an airtight container . FIFTH MEAL OF THE DAY, 6–8 P.M.
A substantial meal for the end of the day could include fresh bread with
ghee, a blended vegetable soup (for something warm, nourishing, and easy
to digest); a grain porridge or rice gruel (which provides hydration and
grounding); a seasonal vegetable curry; kitchari; or rice with ghee. If you are not hungry enough for supper , having a cup of spiced milk is
a great option. Milk nourishes all the tissues in your body , as well as the
body of your babe. (The Sushruta Samhita  considers milk to be a complete
food, as it contains proteins, fats, calcium, vitamins, and sugar .) Not only is
milk capable of nourishing your body , but it also calms your mind. Heating
the milk changes its molecular structure and makes it easier to digest,
absorb, and assimilate. Rice Gruel
Ingredients
½ cup basmati rice
1 teaspoon ghee
½ teaspoon cardamom3 cups milk
½ cup raw cane sugar
Optional: ¼ cup cashews or pistachios
Optional: splash of rose water
Instructions
1.Rinse the rice until the water turns clear . Then soak the rice in
water for twenty to thirty minutes. Drain the soaked rice using a
colander and set aside. 2.Heat a heavy-bottomed pan on medium heat. Add ghee and
cardamom to the pan, then add the soaked and drained rice. Stir
the rice with the ghee and cardamom for one or two minutes,
stirring constantly until aromatic. 3.Add the milk to the pan and stir well. Set heat to medium-high. 4.Let the milk come to a boil, stirring occasionally so that the milk
doesn’t stick to the bottom of the pan. 5.Once the milk has come to a boil, lower the heat to low and let the
mixture cook for about twenty-five minutes on low heat. Stir every
five minutes or so. 6.Add the sugar and optional nuts and cook for an additional five
minutes. 7.Bless and enjoy!GENERAL DIET GUIDELINES FOR
PREGNANCY AND THE
POSTPARTUM WINDOW
The following tips support you in choosing foods for pacifying the excess
vata dosha often prevalent during pregnancy and always present in the
postpartum period. FAVOR WARM OVER COLD
With an eye not only toward temperature but also toward the ef fect that
food has on the body , favor warm over cold: As much as possible, lean
toward eating food that is warm in temperature, freshly cooked, and
warming to the body . Warm softens and opens the channels in the body ,
whereas cold constricts. The warm quality of the food can be enhanced by
using digestive spices generously . Spices such as ginger , cinnamon, cloves,
cumin, black pepper , and mustard seeds all have a warming ef fect. Try to
minimize foods with a cooling ef fect, such as cold and frozen foods or
drinks, raw veggies, and leftovers that have been kept in the refrigerator or
freezer . FAVOR MOIST AND OILY OVER DRY
The Ayurvedic emphasis in pregnancy and postpartum is to nourish and
build. To this end, favor moist and oily over dry: Cook everything that you
eat with more water than usual so that it is soupy , hot, and moist—making it
easier to digest, absorb, and assimilate. Also, plan to add an extra teaspoon
of ghee to everything you eat, to keep your tissues nourished and to support
digestion and the elimination of toxins. What is more nourishing than being
invited to add a generous amount of high-quality oils, raw butter , or ghee to
all the warm food you are preparing? The dryness of vata is of fset byadding moisture, drinking plenty of fluids (ideally warm or hot—but no
cooler than room temperature), and eating foods with more moisture that
will add their moisture to your body , such as juicy fruits, avocados, summer
squash, soups and stews, and dairy products such as warm milk, raw butter ,
ghee, and fresh yogurt. Do your best to minimize drying foods like popcorn,
crackers, white potatoes, beans, and dried fruits (unless stewed). FAVOR GROUNDING AND NOURISHING
OVER LIGHT
As much as possible, it is best to think in terms of grounding the lightness
of vata with sustenance—eating foods that of fer nourishment by giving you
stable ener gy. Examples include healthy fats, cooked grains, spiced milk,
root veggies, stewed fruits, and soaked nuts and seeds. Lighter foods like
raw foods and smoothies as well as stimulants like caf feine and processed
sugars should be minimized or avoided because they aggravate vata’ s need
for grounding and stability . FAVOR SMOOTH OVER ROUGH
Raw veggies (and some fruits!) are considered rough, especially ones that
are more fibrous. Even when cooked, there are some foods that will
aggravate vata dosha for the same reason; examples of these are kale,
broccoli, cauliflower , cabbage, and many beans. This is the main reason
why vata, defined by its rough quality , becomes balanced with foods that
are smoother , and the guideline for choosing foods during pregnancy and in
the weeks after is to favor smooth over rough: Think warm oatmeal,
blended soups, spiced milk, and yams, squash, and other root veggies. If
you do eat foods that are considered rougher , be sure to add the smooth
quality by adding more ghee or oils and add some vata-pacifying spices to
make them easier to digest.DIET AND NOURISHMENT
POSTPARTUM
In Ayurveda, digestion is compared to a fire. When the fire is bright and
strong, you can digest anything and get ener gy from it. When the fire is
weak, you cannot digest your food no matter how healthy it is, and you
experience symptoms like gas, bloating, constipation, and sluggishness. A mother ’s choice in foods and how well she digests her food have a big
impact on the quality of her breast milk as well as the quality of her
rejuvenation, strength, and comfort in the first six weeks after the baby’ s
birth. Mamas who follow the Ayurvedic postpartum diet protocols lose
unneeded pregnancy weight easily , have more stable moods and emotions,
and have a general sense of stability and well-being. The right food choices
will help speed up recovery time; ease cramping; provide deep
nourishment; assist in avoiding postpartum depression, anxiety , and
depletion; and prevent colic in the baby . Ayurveda teaches that during labor and birth, the digestive fire goes out
completely . The postpartum diet is therefore tailored to rekindle the fire by
introducing foods gradually , starting with easy-to-digest, simple, yet
nourishing and grounding foods. Almost all cultures from around the world
have a traditional “first food” following childbirth that is easy to digest. In
Ayurveda, it is kanji: a watery rice porridge cooked with digestive spices
and ghee. Try eating very simple foods for the first three days postpartum,
then slowly and gradually add more complex foods as the days go by and
your fire rekindles. In general, during the postpartum window a new mother needs
an extremely vata-reducing diet (small adaptations can be made
to suit mothers who are showing excess pitta or kapha);
an easy-to-digest diet;
her agni to be stoked and supported;
to eat freshly prepared sattvic foods;to eat ojas-producing foods;
to avoid heavy , hard-to-digest, tamasic foods and ama-producing
food;
to favor (generally speaking) ample warmth, oiliness, moisture
and love, and to avoid cold, dry , and rough. In particular , regarding diet, a new mother needs to eat foods that get the
bowels moving and encourage easy elimination. She needs nourishment
that is ener gy building and iron rich as well as grounding, and everything
she eats and drinks should be warm. A NUTRITION TIMELINE FOR THE POSTPARTUM
WINDOW
During the first ten days after birth, a new mother ’s diet should be focused
on rebuilding her digestive fire and supporting lactation. Everything mama
eats should not only be warm but also soupy and oily . Grains and soups
should be cooked for a much longer time with much more water than usual
—grains should be so soft they look like mush! Vegetables must be used
sparingly , if at all, because they are harder to digest and mama just doesn’ t
have the digestive strength to digest them properly yet. Unless the doctor contraindicates it, 2 or 3 tablespoons of ghee or a
suitable substitute such as sesame oil is advised at every meal for mama
during the first week after birth, gradually reducing consumption over the
six-week period back to the normal amount. If she has liver or gall bladder
issues, her doctor must be consulted on the use and amount of fats. (If she
had a cesarean birth, use half the amount of ghee or oil, especially until her
incision starts to knit together .) After the first ten days of the postpartum window , the Ayurvedic focus
shifts away from rekindling the fire and moves toward rebuilding tissues. A
mama should continue eating foods that are oily , soupy , and hot. Grains
don’t need to be quite as mushy , and it is now safe to introduce thickerstews, soft cheeses, fresh juices, and more vegetables if they are well-
cooked and well-oiled. During the final phase of the postpartum window (weeks 4–6 and after),
the Ayurvedic focus is mainly on mama’ s strong rejuvenation, as well as
digestion and lactation. Mama can now gradually eat more complex foods
that are still warm or room temperature and easy to digest. After your forty-two-day postpartum window is complete, you can
transition gradually back to your normal diet. Remember to keep eating
foods that are warm, cooked, moist, oily , and with good digestive
seasonings. Pay attention to the results of adding breads, complex sweets,
leftovers, soy , and dairy back into your diet. By consciously and gradually
introducing new foods, you will more easily be able to track what works for
you and your little hunny , as you both transition out of the nest and into the
world outside. NUTRITION ALTERATIONS FOR KAPHA OR
PITTA MAMAS
Kapha or pitta mamas will need to make some alterations to the general
guidelines for postpartum nutrition. If you are more kapha, are living in a
damp climate, or are experiencing symptoms of excess kapha (see chapter
1), you will need less fats and dairy . If you are more pitta, live in a hot
climate, or are experiencing symptoms of excess pitta, you will still need
support increasing your digestive strength, but you will need to use more
mild spices like fennel, cumin, and coriander rather than really heating
spices like dried ginger or cayenne pepper .FOODS TO AVOID POSTPARTUM
There are specific foods that are contraindicated for postpartum recovery
because of their degenerative qualities, or because they are hard to digest. Ysha Oakes’ s collection of postpartum recipes, Touching Heaven,  offers a
useful outline of foods that postpartum mothers are advised to avoid. The
following list is adapted from that book:
Cold foods and drinks. Ice cream, ice, salads, chilled foods and
drinks. Dried foods. Dried fruits (that are not rehydrated by soaking or
stewing), crackers, toast, white potatoes, grains such as millet,
brown rice and corn, unsoaked legumes, and protein powders. Heavy foods. Meats; fermented cheeses; homogenized,
pasteurized nonorganic milk; sour cream; yogurt; eggs; fried foods;
and many types of unsoaked nuts. Eliminate or minimize chicken or
fish for two weeks to a month, or more. Cold milk. Milk digests best when it has been boiled, as boiling
simplifies protein molecules, making the milk easier to break down. Warm milk can be used with unsalted grains, in puddings, with sweet
taste, and sometimes with dates (which act dif ferent from other
fruits), or with honey and ginger , cardamom, clove, or saf fron. Milk
should never be mixed with sour , salty , and astringent tastes, so
avoid it with lunch or dinner . Tomatoes, peas, peppers, sprouts, cruciferous vegetables, and
citrus. These foods can create gas for both mother and baby . Tomatoes and citrus can cause rashes for babies, as they are acidic,
so avoid them if possible. Also go easy on dark leafy greens during
the first postpartum weeks unless you are craving them. After two
weeks or so, dark leafy greens can gradually be added to the diet if
cooked well with ample oil or water .Hydrogenated or cooked vegetable oils (trans-fatty acids). Trans
fats are a big no. Also, while nursing, it is best not to follow a low-fat
diet (unless for medical reasons). Use ghee for all cooking, or use
sesame oil if you are vegan for moral or ethical reasons. (Ghee does
not contain lactose, so consider using ghee as a source of fat in your
postpartum diet, if you normally don’t eat dairy because you cannot
digest it well.) Fermented foods and leftovers. All leftovers (cooked food left for
longer than six hours) give of f their degenerative energy , even those
that are normally easy to digest. They slow rejuvenation and often
clog digestion and body channels. Make enough food for just lunch
and dinner for the family . In addition, avoid fermented foods such as
soy sauce, vinegar , pickles, tempeh, miso, most cheeses, and
mushrooms. Honey in cooking. Heating honey is proven to create toxic
accumulations over time in the body’ s channels and around nerves,
and it is considered one of the most dif ficult toxins to remove. Raw
honey or honey used in warm (not hot!) beverages is fine. Leavenings. Yeast, baking powder , and baking soda all strain
mama’ s and baby’ s digestion and therefore are best avoided. Touching Heaven  also warns that postpartum mothers should cut down on
consumption of drying, bitter , and astringent herbs (which may include
chamomile, raspberry leaf teas, turmeric, and sage) and should completely
avoid cof fee, sodas, chocolate, alcohol, garlic (dry , raw , or undercooked),
onion, radishes, chilies, and the cabbage family . All these details aside, Ayurveda says that just as important for digestion
as what  you eat is how you eat. As often as possible, have your main meal
at noon, do not eat your next meal until your previous one is fully digested,
and sit down while eating. Breathe deeply , become present, chew , really
taste, and enjoy your food. Let it nourish you and your little one.MEALTIME IDEAS FOR POSTPARTUM MAMAS
In the weeks postpartum, you can gradually increase the complexity of
those very simple first foods recommended after birth, by decreasing
soupiness and increasing density as your appetite and capacity to digest
food increases. When introducing a new food, be alert to how it af fects your
digestion. If you feel bloated or gassy , revert to the simpler first foods
before trying something else. With each new list, you can include the foods
in the previous list. DAYS 1–5
Breakfast:  porridge, soupy oatmeal, cream of rice, Cream of Wheat,
kanji—all with adequate spicing, some good-quality fat, and iron-rich
sweetener
Savory options:  savory kanji
Snack:  warm smoothie, stewed dried fruit
Lunch/dinner:  vegetable broth or a very light blended vegetable
soup
Herbal allies:  fenugreek tea, sweet water lactation tea (see this
page  for a recipe), black pepper tea, herbal chai, ginger tea, fennel
tea, cinnamon tea, chamomile tea or moon milk tea (see this page )
to soothe your nerves and help you relax into appropriate sleep. DAYS 5–14
Breakfast:  thicker porridge (possibly) and a small amount of soaked
nuts or seeds (for instance, walnuts, peeled almonds, pumpkin
seeds, sunflower seeds, macadamia nuts, cashews, pecans, hemp
seeds), healthy fat and optional warm milk, savory porridge
Snack:  same as days 1–5, plus you can add in fresh, sweet, juicy
room-temperature fruit (for instance, berries, sweet oranges or
mandarins, mangos, peaches, nectarines), almond/date shakeLunch/dinner:  same as days 1–5, but increase complexity—grains
cooked with 1:6 grain-to-liquid ratio or a thin, liquid dal
Herbal allies:  ginger with lime and salt, sweet water lactation tea,
fresh ginger tea or tea bag, fennel tea
GROCERIES FOR DA YS 1–10 POSTP ARTUM
Carbohydrates:  basmati rice, cream of rice, tapioca, oats, semolina
flour, Cream of Wheat
Sugar options:  raw cane sugar , date sugar , coconut sugar ,
molasses, maple syrup, jaggery (Indian molasses sugar)
Fats:  ghee, sesame oil (not toasted), olive oil
Proteins:  split mung beans, red lentils, nut milks, nonhomogenized
whole milk, almonds, cashews (more nuts if you are dairy-free)
Fruits:  soaked and dried iron-rich fruits such as dates, apricots, figs,
and golden raisins
Sweet juices:  apple, white grape, apricot
Vegetables:  asparagus, carrots, okra, fresh fennel, dill, cilantro,
roasted garlic, fresh fenugreek/methi
DAYS 15–28
Breakfast:  same as above (for a savory option: savory porridge
made with salt and black pepper), miso soup, dal soup with rice,
almond date shake
Snack:  same as above plus spiced nuts and seeds, nourishing
beverages, lactation cookies
Lunch/dinner:  grain cooked in a 1:3 (grain to liquid) ratio (wider
variety , still soupy but less so than before), increased complexity in
protein sources, increased complexity of meal (protein, grain,
vegetables)GROCERIES FOR DA YS 10–21 POSTP ARTUM
Carbohydrates:  quinoa, amaranth, unrefined flours, couscous, rice
pastas
Fats:  high lignan flaxseed oil, raw butter
Proteins:  fresh yogurt, ricotta, cottage cheese, paneer , urud dal,
roasted tahini
Thickeners:  arrowroot powder , kudzu powder
Fruits:  apples and pears (cooked), sugar or yellow figs, sweet
oranges, sweet berries, limes, avocados
Fruit juices:  cherry , peach, apricot
Dried fruits (soaked):  cherries, currants, prunes
Vegetables:  beets (if lochia has diminished); greens such as chard,
kale, or spinach (if craved); sweet potatos or yams; winter squash;
pumpkin
DAYS 29–42 AND AFTER
Breakfast:  oatmeal, Cream of Wheat, cream of rice, cream of
quinoa, barley gruel, sautéed greens
Snack:  fresh juicy fruit, cooked fruit, soaked and roasted nuts or
seeds with digestive spices
Lunch/dinner:  more complex food combinations; wider variety of
vegetables, proteins, grains; more complexity in meal components
GROCERIES FOR WEEKS 3–6 POSTP ARTUM
Carbohydrates:  sprouted bread, whole-grain pastas
Fats:  cocoa butter , coconut oil (if mama is not feeling cold)
Proteins:  adzuki beansFruits:  fresh papaya or mango, freshly squeezed orange juice or
pineapple juice, tamarind
Vegetables:  artichoke, summer squash (chayote, zucchini, yellow),
green beans, parsley , parsnips, fresh basil
POSTPARTUM SPICES AND HERBS
The following beneficial spices are good to have on hand to cook with,
make teas from, and flavor foods with throughout the entire postpartum
window , as they support digestion and/or milk production:
Black pepper:  increases internal heat, removes toxins, increases
circulation, and supports digestion
Cardamom:  helps balance emotions, respiratory function, and
digestion
Cilantro:  purifies the blood, increases digestion, and supports
detoxification
Cinnamon:  enhances the quality and quantity of milk, improves
digestion
Coriander:  eases gastrointestinal discomfort, stimulates appetite,
assimilates nutrients, aids in gentle detoxification
Cumin:  aids digestion and provides a mild hormonal and cooling
support
Fennel:  helps lactation and digestion, reduces heat and acidity , and
is a gentle diuretic
Fenugreek:  supports lactation, rejuvenation, respiration, and
digestion; may help the uterus release placental fragments when
used in a stronger tea
Garlic (roasted, not raw):  supports immunity , digestion, and the
circulatory system; is also very grounding, is consideredrejuvenating, and supports the quality and quantity of mama’ s milk
Ginger:  offers warmth and grounding along with excellent digestive
and respiratory support
Pippali:  nourishes the blood, nerves, and reproductive tissues;
supports digestion and healthy metabolism
Saffron:  increases the medicinal benefits of other herbs and
supports reproductive rejuvenation; beneficial for the mind,
emotions, and heart
POSTPARTUM MAMA RECIPES
The recipes in the rest of this chapter are some of the main recipes I lived
on for my first forty-two days postpartum. Start with three days of just rice
porridge (kanji), sometimes using the sweet recipe and other times using the
savory digestive spices to add a little bit of variety . Generally , you want to
stick to rice kanji until you feel real hunger . After the first few days, slowly
introduce other foods, starting with more soupy , blended recipes like the
warm oatmeal shake, sweet potato smoothie, or the sautéed and steamed
fruits. Then, as you feel your digestion getting stronger , start adding more
vegetables and whole foods that require more chewing, like the steamed
root veggies or kitchari. In the evenings, have the milk tonic. Be sure to add things gradually , noticing how your body is able to digest
them as well as being aware of how dif ferent foods may af fect your little
one. If you notice your babe has more gas or seems fussier , go back to a few
days of just kanji, and then slowly introduce just one recipe at a time to see
what may be af fecting little babe. Ghee
Ghee, or clarified butter , is one of Ayurveda’ s most important
contributors to a healthy and strong recovery after birth. It deeplynourishes depleted tissues down to the cellular level and rekindles
agni, the fire of digestion. It carries the medicinal qualities of food
and herbs that are warmed in it through the tissues, and it also
supports mama in making rich milk for her baby , balances her
hormones, stabilizes her mood and emotions, remedies constipation,
and much more. If you are choosing to not have ghee for
physiological or ethical reasons, or if you’re experiencing congestion,
use sesame oil for cooking instead, as it is gently warming, mildly
astringent, antiseptic, and antibacterial. Ingredients
2 quarts (16 sticks) of organic, cultured, unsalted butter
Instructions
Place butter in a pan on medium-low heat to simmer . As the butter
melts, it may look cloudy with foam at the top. Do not stir the cooking butter . Continue simmering for twenty to thirty minutes until you see the
particulates sink to the bottom of the pan and the foam disappears
from the top. Wait until liquefied butter turns a clear amber color and remove from
heat. Let cool and then strain through a cotton cheesecloth. Store in
a glass jar . Dashamula T ea
Dashamula  means “ten roots” and is known to be a vata-pacifying,
grounding, and nourishing tonic. It will support digestion, balance the
nervous system, strengthen the body , and calm the mind. Drink twice
a day postpartum; each morning and evening. Ingredients1 teaspoon dashamula powder
1 cup water
Instructions
Boil the dashamula in the water until there is only ½ cup of liquid
remaining. Drink ½ cup in the morning and repeat in the evening each day for
forty-two days. Sweet W ater Lactation T ea
Not only does this tea support healthy lactation and breastfeeding, it
also supports digestion and soothes the nerves. The low ratio of
herbs to water allows this tea to stay hydrating rather than drying. This recipe by Ysha Oaks is beneficial to drink daily for forty-two
days. Ingredients
1 teaspoon fennel seeds
½ teaspoon fenugreek seeds
4¼ cups water
Instructions
Add spices into boiled water , turn of f heat, and steep for fifteen or
twenty minutes. Strain and sip warm throughout the day . CCF T ea
Cumin, coriander , and fennel tea is an Ayurvedic staple. CCF tea
supports healthy digestion, absorption, assimilation, elimination, and
lactation. It helps the body break down toxins in the gastrointestinal
tract, and because it supports agni, the digestive fire, as well assupporting the absorption of nutrients, it is great to sip on before,
during, or after meals. Ingredients
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon fennel
4¼ cups water
Instructions
Boil water , turn down to simmer , and add spices. Cover and steep for ten minutes. Strain and drink throughout the
day. Garlic Chutney
Garlic supports appetite, digestion, lactation, grounding, and
immunity—as long as it is well cooked and properly prepared. Garlic
also greatly minimizes the risk of infection and generally speeds up
the post-birth recovery process. This recipe for garlic chutney , from Ysha Oakes’ s Touching
Heaven,  ensures that the garlic is cooked and the moisture has
evaporated, allowing the garlic to release its helpful properties
without negative side ef fects to baby or mother . Mamas can take 1
teaspoon of this chutney with savory meals, beginning three days
postpartum, and continue throughout the forty-two days. For
example, it can be mixed into a soup broth, rice dishes, or
guacamole. Pitta mamas or mamas showing signs of excess heat in
body , mind, or emotions should consume this chutney more
sparingly . Ingredients4 tablespoons ghee
½ cup peeled garlic cloves
1 cup unsweetened coconut, finely shredded
4 tablespoons black peppercorns
½ teaspoon coriander seeds
1¼ teaspoons salt
juice of one lime
Instructions
1.Heat 2 tablespoons of the ghee in a skillet on medium heat and
add the garlic cloves. Sauté them on medium heat for about four
minutes. 2.When the garlic cloves have cooled, puree the garlic along with
the rest of the ingredients in a blender to a fine paste. Add a little
water for ease in grinding. 3.Heat the rest of the ghee, add the ground paste, and sauté on
medium heat for about twelve minutes. Herbal Chewing Mix
Build your digestive fire with this simple preparation, another recipe
from Ysha Oakes’ s Touching Heaven. Enjoy 1–2 teaspoons after
each meal starting three days postpartum, continuing for forty-two
days. Chew well for maximum benefit. Keep a day or two’ s supply of
the mixture in a small bowl on your dining table and take some with
you to make it available right after a meal. Keep the remaining mix
refrigerated. You can experiment with dif ferent measures of the
ingredients for variety in taste. For a dif ferent texture, grind roasted
sesame, fennel, and coconut in a cof fee grinder .Ingredients
½ cup fennel seeds
1 cup sesame seeds
2 cups unsweetened coconut flakes
½ teaspoon turmeric
2 teaspoons cardamom
1 tablespoon clove
1 teaspoon ginger
1 teaspoon mineral salt (or black salt if available)
Instructions
1.In a cast-iron pan, toast fennel and sesame seeds until they turn
light brown (the sesame seeds will pop, so cover the pan with a
splatter screen or glass lid). 2.Add coconut and toast for a few more minutes, until everything
turns golden brown; stir constantly to prevent burning. 3.Place the toasted coconut, sesame, and fennel seeds in a bowl. 4.Add the remaining spices and stir well. 5.Let the mixture cool completely before storing in the fridge,
keeping out just what you can use in the next day or two. Hot Milk T onic
Ayurvedic medicine views milk as uniquely rejuvenative, as milk is
valued for its ability to nourish the deepest tissue layers more quickly
than any other food. This hot milk tonic will soothe your nerves,
encourage healthy digestion and elimination, restore strength and
vitality , and build a healthy milk supply . If you can find a local sourceof raw milk, that is ideal. Otherwise, a cream-top milk from your local
health food store is best. Ingredients
1-inch piece fresh ginger (grated)
1 teaspoon cardamom
1 teaspoon clove buds
1 teaspoon turmeric
1 cinnamon stick
¼ teaspoon black peppercorns
¼ teaspoon fennel seeds
1 cup whole cream-top milk
1 cup water
iron-rich sweetener to taste
Instructions
Bring all ingredients to a boil. Turn down to a simmer and partially
cover . Simmer for ten minutes, then remove from the heat. Enjoy
every night before bed. Be sure to not mix milk with any salty foods! Almond Date Shake
This shake made from almonds and dates is a nourishing and
delicious ojas-building drink that can be had warm or at room
temperature any time of day (or night!). Ingredients
1 cup raw almonds
4 cups water6 soaked dates
½ teaspoon cardamom
¼ teaspoon ginger powder
10 saf fron threads
Instructions
Soak the almonds overnight and then squeeze the skins of f.
Blend the almonds with all other ingredients on high speed for about
a minute. Warm Oatmeal Shake
Oats build ojas and are very nourishing during pregnancy , birth, and
postpartum. This warm oatmeal shake can also be used during labor
for energy . Ingredients
4 cups water
½ cup oats (soaked for at least 30 minutes, then rinsed)
½ teaspoon powdered ginger
½ teaspoon cinnamon
½ teaspoon cardamon
pinch of salt
¼ cup soaked cashews
4 tablespoons maple syrup or other iron-rich sweetener (or more, to
taste)
1 tablespoon gheeInstructions
Boil the water , then add oats and spices. Cook until oats are broken down and the porridge is soupy—about
ten minutes. Pour into the blender . Add cashews and maple syrup and blend on
low speed (lightly covered so that the blender doesn’t explode from
the heat! ), and gradually move toward blending on high speed until
the mixture is smooth. Pour the shake into a mug and top with ghee. Enjoy it while it’ s
warm. Warm Yam Smoothie
Yams are a perfect postpartum root vegetable. They are smooth,
building, grounding, and sweet—all qualities that soothe vata dosha. This yam smoothie is warm and blended with nut milk and digestive
spices, making it nourishing yet light and easy to digest: the perfect
postpartum combination. Ingredients
1 cup skinned and boiled yams
2–4 Medjool dates, pitted
2 cups water
4 cups fresh almond milk
½-inch chunk fresh ginger (or ¼ teaspoon ginger powder)
½ teaspoon turmeric
pinch of black pepper
1 teaspoon cinnamonInstructions
Boil the yams and the dates in 2 cups of water; when the yams are
soft, remove them along with the dates. Put the yams and dates in a blender; add almond milk and spices. Blend until smooth. Enjoy warm. Kanji: Rice Porridge for Mamas
Rice porridge, also known as kanji or congee, is popular throughout
Asia and is the number-one dish for new mothers to eat during the
first few days after birth. Traditionally used in both Chinese medicine
and Ayurveda, this simple dish contains all the qualities necessary to
jump-start postpartum recovery . Hot, soft, oily , sweet, and well
spiced, this rice pudding is deeply nourishing as well as comforting. It not only soothes the nerves, but it also nourishes the tissues,
stimulates digestion, and rebuilds the blood. Kanji is medicine for
mamas! You can gradually decrease the amount of water in this kanji
recipe as your digestive capacity increases. Ingredients*
½ cup basmati rice
8 cups water
½ cup sucanat (iron-rich sugar)
¼ cup ghee
1 teaspoon ginger powder
½ teaspoon cinnamon powder
½ teaspoon cardamom powder
½ teaspoon clove powder¼ teaspoon black pepper
¼ teaspoon turmeric powder
*Note:  If you are craving salty , you can use the same spice blend as
in the kitchari recipe instead of the sweet spices listed here after
three days postpartum. Instructions
Rinse rice several times until the water runs clear . Bring water to a
boil and add rice. Reduce heat to a simmer . Cook with the lid of f,
stirring occasionally for several hours. It is important to cook this dish
long enough so that the rice actually breaks down and loses its form
—it works great in a slow cooker! (Add all ingredients to the slow
cooker and cook on low for eight hours.) When the rice begins to
thicken, add sugar , spices, and ghee. When the consistency is
gelatinous, take the kanji of f the heat and serve hot with a spoonful
of ghee on top. Nourishing Oatmeal
Oatmeal is grounding, nourishing, and soothing for the nervous
system—all desirable qualities to cultivate after the intensity of birth. Its vata-soothing properties promote postpartum healing and
restoration. Oatmeal can be a bit heavy , so this recipe lightens it up
with some warming spices like cinnamon, ginger , and nutmeg to
make it easier to digest. Ground flax seeds and dates will further
oatmeal’ s rejuvenative and lactation-boosting properties. It needs to
be liquidy , slimy , and smooth to have the desired ef fects of being
digestible and calming. Ingredients
¾ cup oats (soaked in water for at least 30 minutes)3 cups water (or substitute 1 cup of the water with 1 cup of milk for
added nourishment)
1 tablespoon ghee
½ teaspoon cinnamon powder
¼ teaspoon ginger powder
⅛ teaspoon nutmeg powder
5 dates, chopped
⅓ cup coconut sugar or maple syrup
¼ cup ground flax seeds
Instructions
Add oats, water , ghee, and spices to a pot and bring to a boil. Turn down to medium-low heat, add the dates, and simmer for ten
minutes. Cook until soft and soupy . Take the pot of f the heat and add the sweetener and ground flax
seeds. Iron-Rich Dal
Mung bean soup is the perfect addition to a postpartum diet. This dal
is easy to digest, highly nourishing, and gives strength to the
recovering mama. In combination with beets—root veggies that are
rich in iron—the result is the perfect grounding and nourishing
postpartum soup. You can make a thinner soup by using a smaller
amount of beans at first, and gradually increase to the full amount as
your digestive capacity increases. Ingredients
⅔ cup yellow split mung beans5 cups water
1½ cups cubed beets
1 teaspoon cumin
1 teaspoon coriander
2 tablespoons lime juice
salt and pepper to taste
Instructions
Soak yellow split mung beans overnight. Drain and rinse the beans. Boil the beets, beans, and spices in 5 cups of water until the beans
soften and start to separate (about forty-five minutes). Add lime juice. Season with salt and pepper to taste. Optional:  Blend it all up! Be careful blending hot liquids, as the
blender might explode! Start with the vent open on super-low speed,
then gradually turn the speed up until it is at its highest. Blend until
smooth. Kitchari
Kitchari is a complete food that’ s easy to digest and gives strength
and vitality while nourishing all the tissues of the body . Kitchari is
tridoshic (balancing for all body types) and literally the perfect meal! The marriage of white basmati rice (unhulled, so it’ s easier to digest
than other grains) and split mung beans (the one legume that won’t
cause intestinal discomfort) provides the ten essential amino acids
our body craves, forming a complete plant-based protein. You will
receive fiber and nutrients from the vegetables in this recipe and
medicinal qualities from your spices. Its digestibility makes kitchari an excellent meal for postpartum
healing. When you first introduce kitchari postpartum, cut back onthe rice and mung beans (perhaps starting with a quarter-cup of
each, rather than the suggested two-thirds) to make for a soupier
kitchari. Gradually increase the amount as mama’ s digestion
increases. Ingredients
⅔ cup basmati rice
⅔ cup split yellow mung dal, soaked for four to eight hours
about 6 cups water
1½ cups assorted vegetables
2 tablespoons ghee
½- to 1-inch ginger root, chopped or grated
1 teaspoon coriander powder
1 teaspoon cumin powder
½ teaspoon mustard seeds
½ teaspoon turmeric powder
¼ teaspoon black pepper
½ teaspoon asafetida (Hing)
½ teaspoon fennel seeds
handful fresh cilantro leaves
salt to taste
Instructions
Wash rice and soaked mung beans in two changes of water . Add the beans to about 6 cups of water and cook for twenty minutes
on a low boil.Add the rice and simmer covered until it becomes soft, about thirty
more minutes. While the rice and beans are cooking, prepare the
veggies, cutting them into bite-sized pieces.
_OceanofPDF.com_Ayurveda_Mama_A_Complete_Guide_-_Dhyana_Masla.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Just one tiny lesson in love
out of the billions you’ve already given me. Thank you, my little love. These months with you have been profound. BREASTFEEDING: MOTHER
NATURE’S PERFECT DESIGN
Ayurveda teaches mamas to be totally and completely present while feeding
their little ones. Nursing at the breast is potent medicine and,
simultaneously, a powerful medium of communication between mama and
babe. It is how your bodies communicate. We know that a baby receives antibodies from their mama’ s milk,
strengthening the baby’ s immunity to any germs or viruses mama has been
exposed to. Also, baby’ s saliva tells mama’ s body what antibodies to create
and then deliver through her milk, based on anything that they have been
exposed to. But deeper levels of communication are also happening: not only
physiologically but also emotionally, psychologically, and spiritually. This
profound exchange of ener gy will leave both mama and baby feeling deeply
nourished (more than just a full tummy for babe. ) if feeding your little oneis approached with deep love, care, and presence—and is really respected as
sacred, quality time. BALANCING VATA DOSHA AND NOURISHING
RASA DHATU
According to Ayurveda, breast milk is the by-product of healthy rasa dhatu,
or plasma. Rasa dhatu is the first tissue to be nourished after the successful
digestion of whatever you eat, mama. Remember, there are seven tissues
that make up your physiology—and to the extent the first is nourished, the
second will be, and so on. Breast milk being a by-product of the first tissue
(rasa) means that nature designed for baby to receive the initial nourishment
from whatever it is that you eat. With the surplus of nutrients left over, the
rest of the tissues in mama’ s body are fed. If mama isn’ t nourishing herself
properly with the right quality and quantity of food, she will quickly
become depleted—there will not be enough nourishment to fuel her own
body as well as her baby’ s. Mama needs to conscientiously feed herself
with easy-to-digest yet deeply nourishing foods so that whatever is not
transferred to baby through her breast milk can continue to nourish her. Because the postpartum window is already a time when vata dosha is
high, and dryness is a quality that is exacerbated with high vata, mama
needs to be nourished in all the ways that pacify vata: warm oil massages;
warm, cooked, oily meals; lots of love and af fection. When mama is
nourished, her love overflows from her breasts in the form of milk, and
baby will be nourished as well. Breastfeeding mamas require more calories than the average woman
and should take care to consume plenty of warming, nourishing foods to
satiate her body and buf fer the stress of breastfeeding. Ayurveda is
concerned with assuring not only that the quantity of mama’ s milk is
sufficient, but also the quality. When you eat foods that are similar to the
qualities already inherent in rasa, the quality and quantity of your breast
milk will increase. Rasa dhatu is liquid, and thus nourished by foods and
drinks that invite more liquidity and nourishment. (Rasa is also nourishedby seeing beauty and by feelings of gratitude and joy. ) Foods valued for
enhancing lactation and nourishing rasa dhatu include:
Oats
Soaked and husked almonds
Raw dairy, especially cow’ s milk and raw butter
Ghee
Roasted garlic
Fennel seeds
Fenugreek seeds
Shatavari
Sesame seeds
Saffron
Juicy fruits and sweet, fresh fruit juices
Dates
Well-cooked leafy greens
FROM BREAST MILK TO SOLID FOODS
Ayurveda recommends that babies exclusively breastfeed for the first five
or six months of their lives and be breastfed as a supplemental form of
bonding and nourishment for anywhere from one to three years, depending
on a mama’ s health and ener gy levels. You’ll know that your baby may be
ready for solid foods if they have sprouted their first teeth and are showing
a strong desire for food, such as interest in the food you are eating. When
you choose to introduce solid foods to your baby, Ayurveda suggests doing
so in a methodical and harmonious way, to help promote digestive health
and prevent food intolerances for the entirety of the baby’ s life. When introducing new food, always start with a single ingredient
without adding salt or sugar. A grain such as rice or oats is a common
choice. The grain can be soaked overnight and then cooked in water at a
ratio of 1:10 so that it is very moist and well cooked down. After twenty to
thirty minutes of cooking, pour of f the water and feed your baby the soft
grain. Ensure that it is always made fresh and served warm. Continue with
this recipe for five to seven days, looking for any aller gic response and
seeing how the baby’ s digestive system responds. After this period, another
food can be introduced—for instance, yellow split mung beans—soaked
overnight and cooked in the same ratio. Liquidity can be reduced as baby’ s
digestive system adapts, and as they get used to swallowing more dense
foods. If you notice signs of constipation, add a little bit of ghee to each
meal. Once baby is digesting grains and legumes ef ficiently, you can
gradually introduce well-cooked vegetables and, finally, fruits. Fruits
should always be served at least thirty minutes before or after any other
foods in order to digest properly, as they generally do not combine well
with other foods in the stomach. Ayurveda also suggests avoiding avocado
and banana until the baby is one year old, to avoid the heaviness and
potential mucus-forming effects of these fruits. Over time, try to include all
six tastes (sweet, sour, salty, pungent, bitter, and astringent) through a
diversity of foods as well as spices. Ysha Oakes’ s book Touching Heaven: T onic Postpartum Car e with
Ayurveda,  cited in the references section, goes into much more detail on the
topic of introducing food to your baby the Ayurvedic way. BREASTFEEDING CHALLENGES
For some mamas, breastfeeding can be as easy as breathing. For other
mamas, or at other times, nursing may be a dif ficult experience that tests
your patience and confidence (and pain tolerance. ). Many books on
breastfeeding go in depth about the many challenges that may arise, and
how to overcome them, so on the following pages I will only mention a fewchallenges that have simple solutions. If you are struggling with
breastfeeding, or need more home remedies, I recommend contacting a
lactation specialist or reading the following books: Ina May’ s Guide to
Breastfeeding  by Ina May Gaskin, The W omanly Art of Br eastfeeding  by La
Leche League International, and The Nursing Mother ’s Herbal  by Sheila
Humphrey. Establishing a seamless breastfeeding experience begins in pregnancy
by nourishing your body with all the care and nutrients it needs to create an
abundant and high-quality supply of breast milk for your babe. Massage
your breasts regularly (this can be part of your abhyanga) and follow the
Ayurvedic nutritional guidelines for diet during pregnancy (in chapter 8) to
enhance the quality and quantity of your milk. The process of labor and birth will also af fect your breastfeeding
journey. Studies suggest that natural births lead to a higher success rate of
breastfeeding because of mother and baby not having any side ef fects of
pain medications. Mamas who initiate breastfeeding during the first “golden
hour” after birth tend to notice that their baby will latch naturally and
effortlessly. You can also implement the breast crawl, where mama lays her
newborn babe on her belly and lets baby root around until they naturally
scoot toward the breast and find their latch. Incorporating these simple
practices will help to support a happy breastfeeding outcome. Sometimes mothers, despite all ef forts, encounter circumstances where
they cannot breastfeed. For such cases, Ysha Oakes’ s Ayurvedic postpartum
care manual includes a cow’ s milk recipe (see this page ). Baby formula
from the store is often dif ficult to digest, so if you do choose commercial
formula for your little one, be sure to buy or ganic, always serve it warm,
and consider supplementing your baby’ s digestion support in other ways,
such as a daily baby massage. Here are some common breastfeeding challenges and simple solutions
to have on hand. ENGORGEMENT : Engor gement occurs about three days after giving birth, as
your milk comes in. You may notice that your breasts become extremelyswollen and firm and they might be quite painful. Engor gement can also
make it dif ficult for your babe to latch, which leads to other issues such as a
painful latch. When this happens, continue your daily abhyanga, with a
focus on massaging the breasts, followed by a warm bath. You can also
increase the amount of omega-3 fatty acids in your diet, through foods such
as flax oil and walnuts. For lymphatic drainage, which will relieve the pressure from
engor gement, massage your breasts following the arrows on the diagram
below. MASSAGE
1. from behind the neck, down the clavicles. 2. up and around the sides of the breasts, through the armpits and
toward the chest,
3 and 4. up the center of the sternum and chest, and
5. away from the nipples. Then, lift the breasts away from the chest
and gently shake. End your massage by again repeating step 2
and then step 1. IRRIT ATED  AND  SORE  NIPPLES : Exposure to sunshine and air is one of the best
remedies for irritated and sore nipples. Other treatments include using an
herbal salve or oil with St. John’ s wort, marshmallow root, or calendula
lanolin creams (unless you are aller gic to sheep’ s wool). Ghee infused with
chamomile and calendula, applied topically, can also provide relief. LOW MILK  SUPPL Y : If your breasts do not seem to be supplying suf ficient
milk, the general Ayurvedic approach will be to focus on hydration and to
reduce excess vata by avoiding bitter and astringent foods as well as dry,
light, and cold foods. Eat more lactation-enhancing foods such as oats,
almonds, cow’ s milk, garlic, saf fron, and ghee. Work to remedy stress and
high vata by following the tips at “Postpartum Anxiety and Depression” on
this page ). Increase nourishment through warm, oily, and grounding food
(follow the Ayurvedic diet guidelines in chapter 8). Some specific supplements to improve milk supply include sweet water
lactation tea (see the recipe on this page ); you can also add a half-teaspoon
of blessed thistle or milk thistle, star anise, marshmallow root, or licorice to
your sweet water lactation tea on occasion. Include fenugreek in your diet
by drinking strong fenugreek tea or using fenugreek as a cooking herb;
fennel as a cooking herb also supports lactation. Taking a half-teaspoon of
shatavari in the morning and evening will help with low milk supply (but do
not take shatavari until ten or more days postpartum to ensure your
digestion is strong). MASTITIS : Mastitis is inflammation and infection of the milk ducts. This
happens when a milk duct gets clogged and then leads to an infection. Themost common cause of mastitis is when mama does too much too soon. The
main remedy is rest, though daily breast massages can also prevent this
condition. If you notice a clogged duct (sometimes you can feel it) do everything
you can to mobilize the duct and prevent it from stagnating further. Before
nursing, massage the breast with oil using steady and firm pressure, moving
from the outside of the clogged duct toward the nipple. You can add warmth
by using a heating pad before the massage, or by doing the massage in the
shower or bath. Another option is to have your babe nurse until it unclogs—getting on
all fours, hovering over baby as you feed so that gravity can assist the duct
in unclogging. If your baby is not willing to nurse that long, use a breast
pump. This may prevent the clog from leading to an infection. If an
infection does occur, a washcloth or towel soaked in hot water used as a
compress can help soothe it. Use a breast pump on the infected breast so
that your babe does not drink the infected milk. Ayurvedic Cow’ s Milk Formula
For babies who for whatever circumstances are not drinking breast
milk, Ysha Oakes of fers this recipe for a replacement formula made
from cow’ s milk (from Touching Heaven: T onic Postpartum Recipes
with Ayurveda ). Ingredients
2 cups non-homogenized cream-top organic whole milk
2 cups distilled water
⅛ teaspoon turmeric
⅛ teaspoon cardamom
½ tablespoon fennel seed
1 thin slice fresh ginger⅛ to ¼ cup sucanat (you need much less for older babies)
Instructions
1. Bring all ingredients except sucanat to a boil. Let the boiling milk
climb the pot and then lift the pot of f the heat so the milk falls; put
the pot back on the heat and repeat three times. This makes
much smaller, easier-to-digest protein molecules.
According to the text, Ayurveda recommends exclusively breastfeeding for the first 5-6 months, and then continuing to breastfeed as a supplemental form of bonding and nourishment for up to 1-3 years.
What is the recommended duration for breastfeeding in Ayurveda?
The text mentions that foods like oats, soaked and husked almonds, raw dairy, ghee, roasted garlic, fennel seeds, and saffron can help with lactation.
What are some foods that can help with low milk supply?
The text advises introducing solid foods in a methodical and harmonious way, starting with a single ingredient, and gradually increasing the complexity of the food as the baby's digestive system adapts.
What is the recommended approach to introducing solid foods to a baby?
The text states that a healthy digestive system is characterized by a normal appetite, clear tongue, appreciation of taste, good digestion, balanced metabolism, proper elimination, steady weight, high energy, and a calm mind.
What are some signs of a healthy digestive system, according to Ayurveda?
The text advises against eating cold, dry, or rough foods, and instead recommends cooking with a focus on warm, oily, and grounding ingredients, as well as avoiding fermented foods and leftovers.
What is the recommended approach to cooking and serving food during pregnancy and postpartum?