Kate O'Donnell

Kate O'Donnell

Kate O’Donnell has spent more than twenty-five years traveling through India in search of ancient, time-tested, healing practices to bring back to the United States. Through her own healing journey, Kate experienced firsthand how a holistic system creates lasting health. She has since emerged as a preeminent expert in Ayurveda—the sister science to Yoga—and has built her own curriculum customized for modern Americans. Her individualized approach, “guiding from disease to ease,” has transformed the lives of thousands of people and made her a respected thought-leader in holistic medicine. Kate’s best-selling books, published in seven languages, continue to be the top resources in the field of Ayurveda. As a highly sought-after speaker and the founder of the Ayurvedic Living Institute, she has educated a generation of practitioners.

Kate O'Donnell

Kate O’Donnell has spent more than twenty-five years traveling through India in search of ancient, time-tested, healing practices to bring back to the United States. Through her own healing journey, Kate experienced firsthand how a holistic system creates lasting health. She has since emerged as a preeminent expert in Ayurveda—the sister science to Yoga—and has built her own curriculum customized for modern Americans. Her individualized approach, “guiding from disease to ease,” has transformed the lives of thousands of people and made her a respected thought-leader in holistic medicine. Kate’s best-selling books, published in seven languages, continue to be the top resources in the field of Ayurveda. As a highly sought-after speaker and the founder of the Ayurvedic Living Institute, she has educated a generation of practitioners.

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GUIDES

What Life in the Country Taught Me about Ayurveda and Self-Care

The Everyday Ayurveda Guide to Self-Care

By Cara Brostrom

You don’t have to travel to the countryside or a wild, remote place to connect with nature; these Ayurvedic self-care routines will connect you to the nature within yourself.

I used to think of time spent in nature as a way to escape from the pace of modern life; the ultimate self-care. I dreamed of moving out of the city and living closer to nature. A few years ago, I made the move out of the city to the country; this life change shifted my perspective on nature and self-care, but not in the way I expected.

In the country, I live more immersed in nature and the seasons as I go about my days. What I have discovered is that self-care is about an inward return to rhythms—which are bound with nature. It is simple. My body and nature—we are bound together. The same patterns apply to all.

Self-care isn’t something to do, it’s a place of balance to return to, and nature shows us how. Instead of glorifying nature as a destination, I discovered that I have always been a part of it. The qualities of nature are something I can return to in my own body.

Ayurveda teaches us that finding balance in these natural rhythms is the pathway to health. Whether your home is in the city, country, or somewhere in between, connecting with nature as self-care is accessible to anyone, regardless of your current circumstances and resources.

Over the years of working with Kate O’Donnell on the Everyday Ayurveda series of books, I’ve learned so much about Ayurveda and enthusiastically have brought its principles into my own self-study and home Ayurveda practice, now rooted in my rural home. But you don’t have to flee your home in the city to make these changes in your life—here are ways to balance the nature within using Ayurvedic practices of self-care.

Find Your Morning Routine

The Everyday Ayurveda Guide to Self-Care
Every natural being has a morning routine, and you should too.

The birds have one, the bees do too. The bears roam. Grasses collect dew. The first rays of the sun send many creatures to bed, while others wake up. Some flower buds open while others close. Every natural being has a morning routine, and you should too.

In her chapter on dinacharya (daily routine) of The Everyday Ayurveda Guide to Self-Care, O’Donnell offers a comprehensive summary of the cleansing morning routines found in Ayurveda.

One of my beloved morning Ayurvedic practices is the traditional cleansing of the mouth. After tongue scraping, I take a small amount of oil in my mouth and swish it around for 5 to 20 minutes. This is called gandush, or oil pulling. While swishing the oil, I have to stay present with the action (lest I accidentally swallow some) and silent. If my children are already awake it puts a little pause on all of their morning questions as they know I can’t answer yet. I follow the oil swishing with a saltwater gargle (there is a lovely option in the book with added turmeric), and then brush my teeth.

I have a few other routines for my mornings, but I think it’s important that you find what works best for you. “The idea here is to allow your mind to expand rather than attach to the little stuff,” O’Donnell writes about the morning routine.

Practice Seasonal Flow

The Everyday Ayurveda Guide to Self-Care
Self-care is about an inward return to rhythms–which are bound with nature.

While I experienced the seasons when I lived in the city as well, here I find myself much more intimate with the subtleties of seasonal shift. These are the understated transitions; the many phases of winter, the gradual arrival of birdsong in the spring, the winding down of cicadas as autumn slips in, the progression of food that this region will produce at different times–bitter greens in spring, tart blueberries in July, sugared squashes in the fall. Along with a daily rhythm shored up by my morning routine, I also have a stronger seasonal rhythm, what Ayurveda calls ritucharya (seasonal flow).

“Historically, people paid close attention to the seasons for agriculture. . . . The knowledge of environmental changes and how they affect us is a bit of a lost art, but it is something that can benefit modern folks in very practical ways,” O’Donnell writes. Undoubtedly modern lives can benefit from awareness of the seasons, and you don’t have to live immersed in nature to get started. I have found that my number one way to sync up with the seasons is through the food I eat.

We all eat every day, and changes in the weather and the environment have a big influence on our appetites and bodies. Learning what foods are in season in your area and how to prepare them is a great place to start. For recipes, seasonal shopping lists, and a deeper dive into how your personal constitution interacts with the seasons, The Everyday Ayurveda Cookbook: A Seasonal Guide to Living and Eating Well is a great resource.

Click to read “An Ayurvedic Picnic from The Everyday Ayurveda Cookbook for a few of my favorite seasonal recipes.

The Everyday Ayurveda Cookbook

Be Present with Nature

The Everyday Ayurveda Guide to Self-Care
Self-care isn’t something to do, it’s a place of balance to return to and nature shows us how.

I was introduced to the concept of sattva when I photographed Everyday Ayurveda Cooking for a Calm, Clear Mind. In this book, O’Donnell defines Sattva as “the state in which the mind expands beyond all the daily chatter—worry, stress, chores, the ‘small stuff.’” She goes on to describe activities that promote sattva; many of which are contemplative practices and spending time in nature.

One of my favorite Ayurvedic practices for connecting with nature is one I came upon by accident; moon bathing. Like sunbathing, the art of moon bathing is intentionally spending time exposed to the light of the moon.

There are no streetlights where I live, and this absence of artificial light means that when the moon is full, it is bright. The quality of the moonlight is distinctly cool and silvery, almost crystalline. Moonlight is cooling, yet revitalizing. When the new moon comes around, it is notably dark—so dark that when I first left the city it took a few months for my eyes to become sensitive enough to find my way through a darkened room.

Over the course of my first year in the country, this contrast made me more aware of the moon’s cycles. This awareness wasn’t based around a calendar or a device, but observed and understood by all of my senses. As the full moon approached, I spent more time in the moonlight. With intentional and direct exposure to the moonlight, I found more of a connection to the monthly cycles of nature of which I am a part. While anyone can benefit from this practice, the effects of moon bathing are uniquely notable to people who menstruate.

Nature is not a place you go to. It is a place that lives in you. When you bring your full attention to the natural phenomena around and within you, your body is able to recognize the rhythms of the days and the seasons that empower you and your pathway to health.

The Everyday Ayurveda Guide to Self-Care

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The Everyday Ayurveda Cookbook

$29.95 - Paperback

By: Kate O'Donnell

Cara Brostrom

Cara Brostrom is the stylist and photographer for the Everyday Ayurveda Cookbook, Everyday Ayurveda Cooking for a Calm, Clear Mind, and the Everyday Ayurveda Guide to Self-Care. She lives in Western Massachusetts. http://www.carabrostrom.com/

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Free Download | The Everyday Ayurveda Guide to Self-Care

The Everyday Ayurveda Guide to Self-Care

Rhythms, Routines, and Home Remedies for Natural Healing

The Everyday Ayurveda Guide to Self-Care

Discover the best way to care for yourself with a free self-care download from The Everyday Ayurveda Guide to Self-Care by Kate O’Donnell.

Embrace Ayurveda to become a more integrated, whole, and healthy version of yourself. With this offering you will learn basic Ayurvedic principles, discover evening practices to nurture sleep, and learn seven new recipes to support your body through times of stress, illness, poor digestion, and recovery.

Uplift your physical health and state of mind with this free offering! Access and download the pdf here.

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Bonus Recipes from Everyday Ayurveda Cooking for a Calm, Clear Mind

Four Recipes for You to Enjoy

We are excited to share with you four bonus recipes developed by the creators of Everyday Ayurveda Cooking for a Calm, Clear Mind, Kate O'Donnell and Cara Brostrom.

Carrot & Green Bean Palya

Everyday Ayurveda Cooking

This versatile recipe can be used to prepare all sorts of fresh vegetables. The combination of hing and cinnamon lends a south Indian flair that tastes amazing but is quite simple to prepare.

Serves 2

1 Tbsp coconut oil
1 tsp mustard seed
pinch hing (asafoetida) powder (optional)
1 cup green beans, trimmed and cut into one-inch pieces
1 cup diced carrots
¼ cup shredded coconut
1 tsp cinnamon
1 tsp salt
¼ cup water

Warm the coconut oil in a large skillet over medium heat. Add the mustard seeds and hing powder, if using, and saute in the oil for 2 to 3 minutes. Cover the pan with a lid so the seeds don’t escape when they pop.

Add the green beans, carrots, and shredded coconut and cook for a few seconds more, stirring to distribute the oil and the spices throughout. Add the cinnamon and salt, then the water. Stir, cover, and turn the heat down to low. Simmer for 10 minutes.

Remove from heat and serve warm.

Spiced Stovetop Chickpeas

Everyday Ayurveda Cooking

The drying quality of chickpeas are a great purifier for spring time. Go for this recipe when it gets damp and cool out to feel toasty and satisfied. Makes a great topper for a hot grain or vegetable bowl.

 

Serves 4

1 ½ cups chickpeas, cooked
1 tsp coriander powder
½ tsp turmeric powder
½ tsp cumin seeds
½ tsp salt
2 Tbsp ghee

In a medium bowl, toss the chickpeas with the spices and salt until evenly coated. Warm the ghee in a large skillet over medium-high heat until melted.

Add the spiced chickpeas to the skillet and use a spatula to spread the chickpeas out in a single layer. Allow the chickpeas to cook, undisturbed, for 4 minutes until they begin to crisp. Next stir the chickpeas, and let them settle again in a single layer to cook, undisturbed, for 4 additional minutes. Remove from heat and allow chickpeas to rest in a bowl.

Serve atop your favorite rice or grain bowl, add kale and drizzle with Easy Tahini Dressing, or enjoy on their own as a tasty snack.

Easy Tahini Dressing

It’s hard to go wrong with the balanced taste of sesame, a famously nourishing food in Ayurveda. This dressing is my go-to vehicle for the sesame magic when I need grounding qualities and deep-tissue rejuvenation.

 

¼ cup tahini
1 Tbsp maple syrup
2 tsp tamari
1 tsp ginger powder
juice of 1 lemon
1 to 4 Tbsp hot water, to thin

In a small bowl, stir together the tahini, maple syrup, tamari, ginger powder, and lemon juice until well combined. Stir in the hot water 1 tablespoon at a time, until dressing easily drizzles from your spoon.

Serve over steamed kale, rice and veggie bowls, or atop kichari.

Grounding Golden Milk

Everyday Ayurveda Cooking

This spin on the traditional turmeric milk tonic includes more tasty and sweet spices. Build the immune system, the blood, and the bones while making your health tonic into a treat!

Serves 2

2 cups whole, organic milk
1 tsp ghee
1 tsp coconut sugar
1 tsp ground turmeric powder
1/2 tsp ginger powder
1/2 tsp pure vanilla extract
1/2 tsp ashwagandha (optional)
generous pinch of cardamom powder
a few grinds of fresh black pepper

In a small saucepan, warm the milk uncovered over medium-high heat for 2–4 minutes, or until you see steam rising out of the pan. Add all the other ingredients and whisk by hand, or with an immersion blender until combined.

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Kate O'DonnellKate O’Donnell is an Ashtanga yoga teacher, a nationally certified Ayurvedic practitioner, and an Ayurvedic yoga specialist. See more about her here.

Cara BrostromCara Brostrom is a lifestyle, editorial, and fine art photographer. Cara specializes in photographing the subtle energy of yoga and the beauty of natural and wholesome foods.

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Coconut-Lime Baked Sweet Potatoes | A Recipe from Everyday Ayurveda Cooking for a Calm, Clear Mind

A Recipe to Relax and Calm Rajas

Coconut Lime Baked Sweet Potatoes
SERVES 2–4

These twice-baked sweet potatoes are divine and a feast for the eyes. They are easy to make and offer a calming mixture of digestive spices, along with the smooth, sweet taste of sweet potato and coconut milk. Serve them open-faced, sprinkled with cilantro and mustard seed.

2 medium sweet potatoes
2 Tbsp coconut oil, plus extra for rubbing on potato skins before baking
¼ cup full-fat coconut milk
Juice of ½ lime
½ tsp ground coriander
½ tsp ground turmeric
¼ tsp black mustard seeds
¼ tsp coarse sea salt
2 Tbsp fresh cilantro, roughly chopped

Preheat oven to 350 degrees. Prick the potatoes a few times with a fork. Rub coconut oil over the skins. Place on a rimmed baking sheet, and bake for 50–60 minutes, or until soft. Remove from the oven and allow to cool until you can handle them.

Cut each sweet potato in half lengthwise and scoop out the insides, leaving a ¼-inch shell on all sides. Place the skins back on the baking tray and set aside. Transfer the inside flesh to a food processer or mixing bowl. Add the coconut oil, coconut milk, lime juice, coriander, and turmeric. Pulse or stir just until smooth. Divide the sweet potato filling among the four skins.

Return the stuffed sweet potatoes to the oven and bake for 10 minutes, then turn the oven to broil and crisp the tops for 2–3 minutes. Remove from the oven and garnish with mustard seeds, sea salt, and cilantro.

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Pure Vegetarian

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Simply Vibrant

$35.00 - Hardcover

Kate O'DonnellKate O’Donnell is an Ashtanga yoga teacher, a nationally certified Ayurvedic practitioner, and an Ayurvedic yoga specialist. See more about her here.

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