summer LOVE

S E A S O N A L T O O L S + P R A C T I C E S

THE SEASON OF PITTA + fire

In Ayurvedic medicine there are three humors: Vata, Pitta + Kapha. We each carry elements of all but they blend in a way that is unique to you, to make up your dosha. Summer is the season of the Pitta. It is a time when our balance can be thrown off in ways that are characteristic of Pitta nature. Pitta corresponds with the element of fire. For those with a predominant Pitta nature to begin with this can get downright uncomfortable if not balanced. Even for those of us Vata's and Kapha's we still have Pitta qualities and can be thrown off resulting in symptoms like: acne, skin rashes, heartburn, intestinal upset as well as emotional imbalances such as: irritability, being quick to anger, competitiveness, egoism, etc..

In Traditional Chinese Medicine high summer is the season of the Fire element associated with the Heart, Small Intestine, Pericardium + Triple Burner. Fire and the Heart are most associated with our authenticity so it’s the PERFECT time to dive into your Human Design + Astro. A time to step out of homogenized ideas + practices and DO YOU. Your small intestine helps you sort out what is for you + what is not.

Summer is a time to mellow the intensity, relax and ground your energy.

You'll find below that there are a lot of practices, rituals and food choices for body, mind + spirit to keep us cool and calm through the hot summer months.

“Remember to drink water and get sun. You’re especially a houseplant with complicated emotions.”

— Anima Mundi

D I E T

First and foremost, listen to your body and know what's good for your constitution. Keep a food journal if you need to. And, know that foods can affect you several days after consuming them. Below are recommendations based in Ayurvedic + Holistic medicine for what types of foods can be beneficial for summer but if beans don't agree with your body then don't eat them. Always tune in for what resonates with you. Eating a diet rich in whole, seasonal foods that are varied in color is a great place to start. When we eat seasonally we also give our bodies a break from the foods not in season. Before we had access to year round produce we ate things that were in season and that meant eating fresh tomatoes in the summer and maybe preparing some sauces for the rest of the year. People were much less likely to develop an allergy + you get a broader range of nutrition when you're shaking things up so to speak. Don't know what's in season? Google your location and seasonal produce and you can pretty easily find a chart. Eating seasonally is also clutch for TASTE Determination in Human Design, especially.

I love this podcast on sun exposure and while debunking a lot of sun myths they also discussed how eating a healthy, varied, colorful diet influences how well our bodies are able to process and integrate the healthful benefits of the sun.

To keep it cool, focusing on sweet, bitter and astringent foods will quell the Pitta fire.

Sweet foods: whole fruit especially melons, grains, starchy vegetables, kefir, coconut, honey, maple syrup

Astringent foods: lentils, dried beans, pomegranate, green tea, cranberries, tart apples, hibiscus tea

Bitter foods: bitter greens + chicories, cruciferous + green and yellow vegetables (kale, broccoli, cauliflower) if they agree with you (and typically well cooked is best), bitter melon

Other good foods to enjoy: fish (especially salmon and sardines), raw foods (think fresh salads), raw carrot salad daily is a great tool for detoxing endotoxins and excess hormones (one raw carrot grated or ribboned with a little coconut oil and apple cider vinegar)

HERBS: basil, dill, parsley, cilantro, coriander, mint.

Foods to limit or avoid during the summer months: reheated leftovers, microwaved food, salty food, sour food and spicy food. I know it's the perfect time for growing peppers, I have some in my garden but I try to stick with tamer varieties like padrons and shishito as well as eat them in moderation and balance them out with something cooling. Also (cooked high sulfur foods) onion, garlic, mustard seeds; dry foods, deep fried foods, excess alcohol, soy sauce + PUFA’s (which I try to minimize/avoid year round especially the oils… sunflower, sesame, soy, safflower, castor, flax, etc…)

Eat smaller, lighter meals throughout the day. Enjoy a cooling juicy fruit as a snack between meals. It can be calming to Pitta when you eat lunch by noon and finish dinner by 6pm, though many of us need a bedtime snack to support our livers while we sleep.

TIP: Take 1tsp of Aloe Vera gel everyday to calm the inner heat, especially if you have digestive disturbances related to such as: heartburn and indigestion.

EAT LOADS OF HERBS!!! It always elevates any meal to sprinkle some fresh herbs like parsley, cilantro or fresh dill. It's also easy to sneak them into pestos, salads and salsas. Get creative. One easy option:

EASY PEASY VEGAN PESTO

2 cups of loosely packed chopped, stemmed fresh herbs

1/2 cup walnuts, mac nuts or pine nuts or mix thereof

1-2 cloves of garlic

1/4 -1/2 cup EVOO

Blend in food processor drizzling oil in slowy.

Some other great staple recipes for Summer:

COLLARD WRAPS

LOVE them. Just rinse and chop off the hard stems. I fill them with hummus/tahini/miso and raw vegetables, sprouts and greens + avocado on the regular but my favorite is collard tacos. You can also sub spring wraps or tortillas (I like Siete).

Filling options: ground turkey, ground chicken, ground bison or grass-fed beef, fish, black beans, mushrooms, raw cheese, pimento nut cheese

Toppings: grilled bell peppers and onions, fresh sliced cabbage, sliced radish, micro greens, avocado/guac, salsa, pickled carrots and jalapeños (see below), onions, pico de gallo, cilantro, coyo plain coconut yogurt, sour cream

PICKLED CARROTS AND JALAPENOS

From High Vibrational Beauty

4 large carrots, sliced thickly on the diagonal

1 white onion, sliced into thick half rounds

20 jalapeños, seeded and halved

1 + 1/2 cups apple cider vinegar

A few big pinches of Himalayan pink salt

1 TBSP cumin seeds, toasted

1 TBSP coriander seeds, toasted

Bring a medium pot of water to a boil and prepare an ice water bath. Blanch the carrots. After about 3 minutes, strain and set the carrots in the ice water to stop the cooking. Strain and add to a large glass jar. Add the onion and jalapeños and set aside.

Combine the vinegar, salt, cumin, coriander and 1 cup water in a medium saucepan. Bring to a boil over high heat. Turn the heat down to medium and simmer for about 5 minutes. Remove from the heat and carefully pour the vinegar over the vegetables, making sure that the vegetables are completely submerged. Cover the jar or container and refrigerate for atleast 2 days. Store in the refrigerator for up to 3 weeks.

Superfood salads and bowls like the one pictured are always a go to as it's a bit of a catch all and you can make a dressing or two at the beginning of the week to elevate the dish.

I also love pressed salads like this one from the Kind Diet.

RADICCHIO, RADISH + FENNEL PRESSED SALAD

1/2 head napa cabbage, thinly sliced

1/4 head radicchio, thinly sliced

5-6 radishes, thinly sliced

1 fennel bulb, stalks and fronds removed, thinly sliced

1 carrot thinly sliced

2-3 scallions, thinly sliced

2 teaspoons of sea salt

Combine all veg in a large bowl. Mix together with your hands and then slowly add salt a little at a time. Massage the salt into the vegetables using your hands. If after a few minutes, the vegetables do not start to wilt or exude liquid, add a little bit more salt. Continue to massage the vegetables until they are wilted and liquid gathers at the bottom of the bowl. You should be able to "wring out" the salad, almost as you would a washcloth.

Next, mound all the veg together at the bottom of the bowl into a little hill. Cover with a plate small enough to fit inside the bowl and place a weight on top (I like to use a full tea kettle or a big gallon glass bottle filled with water). Press the salad for 35 minutes to 1 hour. Pour off the excess liquid and give the salad a good squeeze with your hands. Taste it and if it's too salty, give the salad a quick and gentle rinse under cold water and then squeeze it once again.

GREEN JUICE

Juice:

1 large cucumber

A fistful of spinach

A fistful of romaine

2 or 3 stalks of celery

Small handful cilantro and/or parsley

1 green apple quartered

1/2 peeled lemon quartered

* For digestive health and rebuilding the gut I often start my morning with 6-8 ounces of celery juice. I love the simplicity of it. I enjoy other green juices (like the one above) as snacks and pick me ups throughout the day!

COOLING KHICHARI

From What to Eat for How You Feel

1 cup yellow split mung dal

1 cup basmati rice or quinoa

6 cups hot water

1 cup diced vegetables such as: daikon, radish, carrots, asparagus, taro root, zucchini, broccoli, cauliflower and/or kale

1 TBSP ghee or olive oil

6 fresh curry leaves or 2 cassia leaves

1 tsp ground fennel seeds

1 tsp. grated fresh ginger

1/2 tsp ground tumeric

2 tsp salt

1 tbsp olive oil

Garnishes:

1/4 cup chopped fresh cilantro, parsley, basil or dill

4 lime wedges

1. Soak the mung dal for 30 minutes, then drain, wash well and drain again. Wash and drain the basmati rice.

2. Combine the mung dal, rice and water in a heavy 4 quart saucepan. Bring to a full boil over high heat, stirring occasionally and removing any froth from the surface. Add the vegetables, ghee, curry leaves, fennel, ginger, turmeric and mix well. (Add quick cooking veg such as zucchini, asparagus, or leafy greens 15 minutes into the boiling of the khichari.) Reduce the heat to medium-low, cover with a tight fitting lid and simmer gently for 20 minutes, or until the mung dal and rice are soft and fully cooked, stirring occasionally to prevent sticking.

If the khichari starts to dry out, add more water.

3. Turn off the heat and add the salt and olive oil. Serve garnished with fresh herbs and lime slices.

*Side note: Khichari is a great gentle cleansing meal. It's nourishing and easy to digest, helps to heal the gut and reduce irritation in the intestinal walls. In general, it's good to avoid heavy detoxing in the Summer and save it for Spring time! It can lead to overheating your liver resulting in a healing crisis rather than results you desire. Khichari is gentle enough (as well as nourishing and healing) to eat in the summer.

STEAMED ARTICHOKE

4 medium artichokes

Snap off the outer leaves until you reach the ones that are mostly pale green. Cut across the top to remove the tips. Trim the end of the stem and peel the outer layer with a vegetable peeler. Rub lime juice on the cut bits to prevent oxidation.

Add to boiling water and cover, steaming them until they are tender (about 20-30 minutes).

Serve with lemons, and vegan aioli.

umeboshi-plum — quick tip

Hit up a Summer party and go a bit too heavy on the sangria or the dessert table? Try sucking on an umeboshi plum to speed up your recovery. These pickled plums help to balance out the acidity created by alcohol and white sugar.

My ICECREAM

I combine about 3/4 cup frozen wild blueberries and a couple of heaping spoonfuls of Coyo Coconut Yogurt or Nancy’s Probiotic Yogurt, a banana or sliced zucchini + 2-3 dates in the blender and blend until smooth.

To up its game you can add: cacao, matcha, fresh mint, or vanilla.

Top with cacao nibs, shaved coconut, toasted nuts.

Another option for your sweet tooth... Balls! Check out these recipes. They also make a great on the go or hiking snack!

BANANA PUDDING NICECREAM

1 frozen banna

3 TBSP chia seeds

1 TBSP maple syrup

½ tsp Mexican vanilla

¾ cup of macadamia nut milk (or any alternative)

Blend + enjoy!

SNACK ON

It’s good to balance carbs, fat + protein in all of our meals in snacks in the way that feels best for each of our bodies. 

Sliced jicama with lime juice and sea salt + chickpeas.

Crudites with: hummus or cheese, and tapenade.

Sliced mango or watermelon with lime and chili salt + buffalo mozzarella

Toasted nori w/ avocado

Dates sliced and stuffed with butter + sprinkled with salt.

Fresh tabouli. I sub out the wheat for quinoa, millet or cauliflower rice.

Sweet potato toasts (sliced and drizzled with butter, salt and gourd paprika and baked at 400 for 20 minutes. Topped with pesto or avocado, sliced radish, other veg and fresh herbs + protein of choice.

Kale chips: brushed with avocado oil, spread out on a baking sheet, sprinkled with sea salt, nutritional yeast, and onion powder and baked till crispy at 400. Tossing occasionally.

Avocado toast w/ cream cheese.

Fresh smoothie or strawberry milkshake (coconut milk, strawberries, dates) w/ protein powder. I’m loving Mikuna.

H Y D R A T E

It's always crucial to stay hydrated but in the Summer months it is particularly so. I find that straight flat water often just runs right through me and I still don't feel hydrated (it’s actually called “hungry or dead water”) unless I'm adding some minerals to it either through a pinch of high quality sea salt, adding this, lemon/cucumber, fruit juice or through infusions. It's also important to be drinking throughout the day. Chugging water doesn't lead to hydration as your body can only absorb so much at a time.

Infusions are basically a tea steeped for several hours or overnight. I put my herbs in a large mason jar, cover with hot water, put the lid on and let sit while I sleep. Typically 1tbsp dried herb or 2tbsp fresh to 1 cup of water is a good ratio. Then I strain in the morning and enjoy throughout the day. I tend to do a lot of infusions that are nourishing to the liver and the lady bits like dandelion, burdock, yellow dock, red clover, raspberry leaf, oat straw, etc.. Nettles are great for adding minerals to your water but they can be drying so just make sure (especially if you're Vata that you are paying attention). You can always substitute them out or add some moisturizing herbs like licorice or marshmallow root to balance the astringent effects.

Some great herbs for summer are mint, hibiscus, lavender, licorice, rose, fennel and rosemary. I also dig pine needle tea iced and I love experimenting with different strains of mint like chocolate mint or lemon mint. I also love adding goji berries for the antioxidants to my infusions or my water bottle.

I drink mine within 12-24 hours but if you need another day out of it then throw it in the fridge if you don't drink it in the first 24.

You can also do cold water infusions (let them steep in cold/room temp water) for those plants high in vitamin C or in mucilage like marshmallow root, slippery elm bark, licorice, comfrey or cinnamon.

Citrus: Adding lemon and especially lime (in the Summer as it's cooling) to your water aids digestion, cleansing, and will typically entice someone to drink it more often resulting in better hydration.

Coconut Water is another great option in summer months for extra hydration.

Here are some of my other favorite summer drinks:

LIMEADE

Combine 5 cups of water and 1 cup of lime juice + stevia to taste!

ROSE WATER

Add 1 cup dried rose petals to french press and pour over boiling water.

I get my petals here. Steep anywhere from 20 minutes to a few hours. Strain and add to pitcher with cold water to dilute. Refrigerate and enjoy cold.

ROSEMARY LEMONADE

recipe adapted from Thyme Herbal

Makes 1/2 gallon

In a 1/2 gallon jar combine 1/2 cup of chopped fresh rosemary leaves and stems. Pour boiling water over the herbs and cover with a lid and steep for 1/2 hour.

Strain and add the juice of two lemons as well as stevia to taste.

Shake well and allow the tea to cool fully before serving. You can add more lemon to taste if you like.

*Rosemary is a tonic herb for the nervous system and cardiovascular system. It can help relieve headaches and help one to focus. Also aids with indigestion, so you can enjoy this lemonade after a meal.

M O V E M E N T

Early morning and early evening walks are cooling and calming to the system.

Swimming is great exercise and summer is the perfect time to do so. I recently tried canoeing, kayaking and paddle boarding and loved them all. It's a great time to get in the water (or glide over it)!

Less intense yoga. Knock your exertion down to 70-75%. Focus on yoga poses like twists, forward bends, arm balances, Wild Thing, reverse plank, tree pose, and a less vigorous vinyasa. Emphasize play, lightness, fun.

Check out the practice called “Ritual” in my IGTV for a sweet practice for moving stagnant energy.

SALT WATER: Soak up some salt water in the ocean or in an epsom bath. Make a salt scrub with kosher salt and your favorite oils. Add a salt lamp to your home to infuse the room with healing negative ions and cleanse the air.

EXFOLIATE: Make exfoliation and purification a regular part of your summer skincare. My favorites are Evan Healy’s Clay Masks. I sometimes add charcoal and matcha powder or apply with yogurt (the lactic acid is a gentle exfoliator while being a hydrating treatment as well) or honey. For extra exfoliation I love Tammy Fenders Epi Peel or to DIY with Chickpea (besan) flour. You simply place some flour in your palm, add water to make a paste and gently massage onto your face. Rinse and pat dry.

Another option is a natural Fruit Enzyme peel: Eat a papaya. Rub its fleshy side skin on your face or mix some with yogurt + honey. Let sit for 30-45 minutes. Rinse and pat dry.

P R A C T I C E

Get in bed by 10pm.

Sleep in the buff. Studies show sleeping nude has several health benefits including a deeper sleep due to a cooler skin temp, reduced stress, increased blood circulation and speedier metabolism plus you're more likely to have sex if you're rubbing up against your partners skin which is also good for you. And, it's very beneficial to let our skin and yoni's breathe.

Sleeping on your right side will activate the lunar pathway of the left nostril which is calming and cooling to the body.

Embrace the rhythm of rising early.

Begin your day with cleansing lemon water or gut healing celery juice.

Take a probiotic.

Soak up some sunshine to create Vitamin D in your body. Listen to this podcast!

Take a mid-afternoon nap when possible. Especially on particularly hot days.

Get out in nature. Put your bare feet on the Earth.

Set healthy boundaries. Say no when you need to. Summer is a time when we socialize more but it's ok to say no when you need to recharge. Listen to your needs.

Give this Kundalini meditation a try to shift your attitude.

Pick up a little light summer reading. Put down the educational book for a moment (or maybe it's just me 🤓) and get something fun!

Plan a getaway or 3! Even a short road trip can go leaps and bounds for our sanity.

Process anger.

R I T U A L

DRYING HERBS: Summer is a great time to dry the herbs you've been growing or ethically harvested wild so you can use them year round. Many believe herbs are more potent for teas and infusions when dried as the process breaks down their cell wall. Most dried herbs retain their potency for a year or two but its always good to check in with them and see if they retained their color, smell good, taste appropriately, etc..

There are many methods for drying herbs but a couple of my favorite are on a screen or hanging.

If you dry them on a screen you'll place the screen outdoors in the sunlight and this way the herbs get ventilation from all sides. Lay the herbs out on the screen in a single layer allowing space between as well. You should toss them around on the screen every couple days till dried out.

Hanging them works well for flowers or herbs with stems. You simply tie them together in a bunch and hang on a string or clothesline in a well ventilated area.

As soon as they are fully dry (crunchy/crumbly) you can remove the stem or stalk and store in an air tight container. It can be nice to grow sage and dry for smudging! You can also use in the winter as a tea and/or gargle to help ward off sickness. Calendula and marigold are also great to dry and have on hand or whatever resonates with you.

CLOTHESLINE: Consider getting a drying rack or clothesline for your clothes and reducing your consumption by letting your clothes dry in the fresh air and sunshine! Win win.

BRING IN FRESH FLOWERS: And add edible flowers (like nasturtiums, violets, and calendula) to your dishes to bring in some beauty.

TWEAK YOUR ALTAR: to bring in the themes of Summer (play, joy, sunshine, abundance).

ABUNDANCE JOURNAL: Begin an abundance journal. Every night before you go to bed, write down 3 things you are grateful for and 3 ways you feel abundant (could be your garden is providing you with food, a friend bought your coffee today, your partner expressed appreciation, you found a dollar bill on the ground, you got a freebie or discount; any way abundance is present in your life). Take note of how this practice creates shifts in your life.

CASTOR OIL PACK: Castor oil packs are a great tool for cleansing physically but also for moving anger + stress from the body. I recently bought the Castor Oil Compress Wrap from Lulu and it has been a game changer. I can even sleep in it.

frequencies

If you have a Healy or MagHealy these are some programs to support the season:

Being, Potency, Heart Chakra, Heart Meridian, Small Intestine Meridian, Circulation, Cosmic Growth, Pitta, Conflict Balance, Pure Energy/Pure Calm, Free Flow, Liver + Gallbladder programs if you’re feeling a lot of frustration or anger + Self Love

For the MAG:

Heart Opening (water program), Prosperity (atmosphere), Energy Circulation, Creativity (atmosphere)

I hope you won't feel overwhelmed by all of the suggestions but just take a manageable bite at a time incorporating the things that resonate with you. And maybe even trying on a couple that don't to shake things up, exercise your curiosity and/or ignite your playful spirit.

Enjoy your Summer!

In Light.