In This Issue:

AYU 120 starts in January to find a healthier you!

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Shreejan Sita

Lovely December is upon us- holidays, celebrations, time off from work, lots of family & friends, and food!  I asked my physician/teacher once to guess what is meant in America by the term ‘comfort food’ and he responded, ‘food that you eat for pleasure or drug instead of life and medicine.’ I remember this as we move into the season of gathering. People have been gathering and celebrating with food since the beginning of time! But nowhere in all the Ayurveda texts I’ve studied did I ever find the word ‘meal’. The concept of the '3 square meals' didn’t exist when the ancient texts were being assembled from codified wisdom passed down through the millennia, from one healer to his students.

Here in the US a condensed time in a prescribed place for a shared ‘meal’ happened because of unnatural work hours during the industrial revolution. Eating, then, became a necessity whether one was hungry or not; the assembly line ruled the day, not any longer the sun and moon. Today, we eat for many reasons other than for medicine or survival. Perhaps we fall into habits, addictions, or over indulgence at the holidays. But our bodies’ metabolism is still dominated by our microbiome and the organs associated with digestion, whether we like it or not.

Nature ALWAYS WINS. The intricate system that comprises our metabolism runs by nature’s rules, defined by the time and season, which are defined by the rotation of this planet between the life-giving fire ball we depend on for everything – the sun, and its counterpart, the moon.

Which brings us back to Ayurveda, the Science of Life. We live here in a land of abundance and pleasure, challenged in so many ways to not overindulge. Put the struggle down and give it back to nature. Shift your need for comfort back to nature. Here’s how:

Start the holidays season with an understanding of what comfort food really is to you. Study yourself a bit before heading into situations that you might regret later. Regret becomes an issue that also lands in the tissues!

Stay healthy and balanced, have fun, and share the love.

Happy holidays to all, Shreejan Sita  

In Ayurveda, food is considered medicine, and is categorized according to taste, effect on the constitution, and effects on our tissues. Rice is suitable for people of all constitutions (doshas). It is non-allergenic, gluten-free, and ranks high on the protein digestibility score and low on the glycemic index when partnered with lentils and ghee.  It also has a unique nutritional profile because of its high level of minerals and vitamins. And a big bonus is it promotes growth of pro-biotic bacteria which benefits us in so many long-term ways.

This is one reason the people of Japan, who on average consume 200 pounds of rice each year (per person), have one of the highest longevity rates in the world. It is considered sweet and cooling and light. This is a rare combination.

Usually foods that are sweet and cooling are also heavy. Because it is easy to digest, it helps to directly cultivate peace, clarity and contentment in the mind.

This is an ideal combination and outcome for December as we tend to reach for heavier, sweet foods during the colder months. So big or small, man or woman, happy or angry, constipated or loose motions, rich or poor, rice is everybody’s comfort food!

                                 --Dr. Vashali Kamut

Reflexology is a study of how one part of the human body relates to another part. Practitioners rely on the reflexes map of the feet and hands to all the internal organs and other body parts and regions. This modality provides access through touch to more than 7,200 nerve endings in the foot. The wisdom of Reflexology was first developed in Egypt, and then Korea. Today, the systemic practice that applying some pressure to particular points on the feet and hands gives impacts on the health of related regions and organs. Many case & research studies have recorded improvements in many areas, including:

For those not struggling with debilitation or disease, reflexology seeks to keep all energy pathways open and free of blockages, which eventually brings a stagnation to the mind and body. The cold season is an excellent time to try this invigorating practice, which starts with a hot foot soak in a copper cauldron.

Andrea Thannhauser is Nationally Certified in Western Reflexology. In 2004 she turned to her true passion in complementary medicine, by beginning her foundational training at the Branch Reflexology Institute and moved on to completing both the hand and foot reflexology programs at Focus on Wellness Institute. Dr. William Fitzgerald is credited with developing “Zone Therapy” after observing that North American Indian tribes used pressure on specific areas of the feet as a healing method. He published and taught these findings and basically layed down the foundations for American Reflexology as we know it today.

“I enjoy reflexology over other forms of complementary medicine because it fosters a sense of well-being & deep relaxation. Because it aims to improve the function of the entire system, reflexology gives me the opportunity to make a positive impact on someone’s life through a simple, non-invasive practice. This is incredibly rewarding and motivating for me, as the practitioner.”

Andrea Thannhauser

"Some of my most challenging clients experience the greatest benefits from a session, and witnessing such an almost unbelievable event leaves me in awe of the healing power of the human body once placed in a nurturing environment."

--Andrea Thannhauser

Welcome to the December newsletter! This month, we are diving into the world of rice—a staple ingredient that nourishes people across the globe. I share with you today a recipe to balance all doshas—Air (Vata), Fire (Pitta), and Earth (Kapha)—along with insights into the benefits of Nutritional Counseling.  

**Pulao - A Recipe for Every Dosha**  

Ingredients (Serves 4):  

- 1 cup basmati rice (soaked)  

- 2 cups water  

- 1 tbsp ghee  

- 1 tsp cumin seeds  

- 1 small cinnamon stick  

- 2-3 cloves  

- 1/4 tsp asafoetida (hing)  

- 1 cup cooked sweet potato (cubed)  

- 1/4 cup raisins  

- 1/4 cup soaked cashews  

- 1/2 tsp turmeric powder  

- Salt to taste  

Instructions  

1. Heat ghee and sauté cumin seeds, cinnamon, cloves, and asafoetida.  

2. Add cooked sweet potato, raisins, and cashews.  

3. Stir in rice, turmeric, salt, and water. Simmer until rice is cooked.  

Nutrition Per Serving

Calories: 340  

Protein: 7 g  

Fiber: 3 g  

Fats: 8 g  

Good nutrition is the cornerstone of a healthy lifestyle, but finding the right balance can be overwhelming. Nutritional counseling provides tailored guidance to help you achieve your wellness goals.  

Benefits of Nutritional Counseling  

- Customized meal plans address specific health needs, preferences, and goals.  

- Improved Energy and Wellness - Learn to balance macronutrients and avoid nutrient deficiencies.  

- Chronic disease management support for conditions like diabetes, hypertension, or digestive disorders.  

What to Expect in a Session  

1. An assessment of dietary habits and health goals.  

2. Development of a personalized nutrition plan.  

3. Ongoing support and adjustments to ensure success.  

Investing in nutritional counseling is investing in a healthier, happier you!

Rice: A World of Possibilities  

Whether it's balancing doshas with Tridoshic Pulao or creating a customized diet plan, rice proves to be a versatile ingredient that nourishes body and soul.  

Vata types ( Air Dosha) benefit from warm, grounding, and slightly oily foods to balance their airy and dry nature.  Rice is a key ingredient for Vatas.

Wishing you health and happiness this holiday season!  Asmit Kaur

The name 'December' comes from Greek 'Deca' meaning '10'. We are transitioning out of the 10th month of the natural calendar and into the 11th. This ushers in the final season - Winter which will last until the end of March. The darkest, shortest day of this season is on Winter Solstice, 21 December. This special day invites activities of turning inward: find the light in you, incubate with it kindly, and prepare for new beginnings in Spring. To help you continue with your wellness journey, we have created an educational, supportive online course AYU120. Each month we will present a deep introduction to concepts and techniques to help you transition further to a holistic lifestyle. January's topic will provide an overview of what Ayurveda and Yoga Therapy is; February we present The 5 Pillars of Health; and March we offer eastern perspectives on longevity - toward 120-year lifespan. I hope you'll join us.

Until then, enjoy your holidays completely. We send you our gratitude and blessings for blissful good health.

Om Shanti & Prem,

Shreejan & The Sita Wellness Team

Celastrus paniculatus, also known as the black oil plant, climbing staff tree, or intellect tree, this woody liana is native to India and is used in traditional medicine. The seeds are used to enhance memory and improve attention. The bark and root are used to treat malaria and brain tumors. The leaves are used to treat addiction.

Sita Wellness has been using Celastrus paniculatus together with other necessary supportive herbs in a nutritional supplement called Buddhi Clear for clients whose memory is failing, or have a genetic predisposition toward dementia or Alzheimer's. After a six-month trial, the supplement has encouraged several of the test subjects to continue with the regimen.

100 Hours of Yoga theory and practice for those not ready or interested in teaching, but want the philosophy and techniques.

March-September 2025

Sherman Lake

Sundays 9-12:00

Donations only for the public

CEU available for yoga teachers

AYU120 is an introductory study of Ayurveda (The Science of Life) which includes aging well and longevity. Prevention and natural remedies used by the ancients have come back into focus as many are realizing that modern medicine doesn't emphasize prevention of disease! The structure of wellness is a daily, weekly, monthly, seasonally formula that can be learned, adapted to, and transferred to our children.  AYU120 is a course that delivers this wisdom in small lessons, in an intimate cohort of like-minded people, seeking a better way. 

How many New Year's resolutions are to lose weight, get more active, get healthier, eat better and the list goes on. As we are days away from 2026, let's look at making changes one step at a time. Maybe set an intention for 2026 that is a better you. Sit with it and see where that first change needs to be. 

At Sita Wellness, we are here to support your journey. Maybe you need to learn more about how your body works so you can make effective changes. If so, check out the Intro to Ayurveda free talk and learn how your digestive system really works and it has nothing to do with a pyramid.

Another option is moving more. Kaitlyn has a great 8-week series for every level even if you have never done yoga before (check out the chair yoga option!) These classes will have a group dynamic to them to support your journey. (See article below for more details!)

Are aches and pains bringing you down? You owe it to yourself to consult with Shree and find the root cause. Many "fixes" only treat symptoms. Take that first step, your body will love you for it!

Keep watching these newsletters for more exciting offerings coming up in the new year. My change? I'm tackling sugar. There, I've said it. I hate how it makes me feel but struggle with saying no to it. You heard me, I'm going to beat the sugar addiction! (If I lose a little weight or lower my blood pressure, those are just happy side effects.)

Happy New Year and I can't wait to see what you tackle!

Namaste, Wendy Sinicki

(filling in for Shree while she enjoys the holidays)

Sita Wellness group yoga therapy classes are for those with similar wellness goals, having completed an intake session. These classes run for 8 weeks, address a specific challenge area, and provide sufficient education so you can continue the protocol at home when the class ends.

This January we present:

Hatha for Hips & Shoulders 

Thursdays

8:00-9:30 am EST (standing)

9:30-11:00 am EST (seated)

January & February 2025

Two challenging areas for anyone who sits in chairs too much, are the hips & shoulders. Eventually they become stiff and lose mobility. You can increase your range of movement and prevent damage by practicing a set of postures that strengthen and lengthen your ligaments.  

This therapy group will be focused on movement and breathwork that will lubricate the joints, flush the synovial fluid, tone the tissues that surround each juncture. 50/50 standing/sitting movements; ending with 30 minutes breathwork techniques.

No experience necessary. This class is 90 minutes,

Kaitlyn Johns

Kaitlyn Johns is a full-time, passionate yoga teacher with 200 hours of training from Goa, India. Her love for yoga is reflected in her patient, nurturing approach to every student in her variety of classes, from beginner to intermediate, and children! She draws inspiration from a variety of yoga lineages and styles including Hatha, Ashtanga, Yin and Iyengar. She caters to the unique needs of her students. Forever a student of the practice, “My aim is to create a space where everyone can discover inner peace, strength, and a reconnect with their bodies, as I did!” 

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