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Almond Date ‘Ojas’ Balls

Almond Date ‘Ojas’ Balls

by Julie Watson Nourish

These almond and date balls make a great afternoon treat or a satisfying energy bite for hiking or biking. Inspired by an ‘ojas’ date recipe shared by my colleagues, I decided to make my version of a sweet and nourishing snack.

Ojas containing foods are foods that are high in nutritious ingredients that support the structure of your body and help boost your immunity and vitality.

Dates, almonds, ghee and saffron are traditionally considered to be high in ojas and are a rich source of antioxidants. Dates, almonds and ghee also deliver a large amount of nutrients. An additional benefit of this recipe: cinnamon, cardamom, ginger and saffron aid in digestion.

I love the spices in this recipe, so I use a ‘heaping’ 1/4 teaspoon measurement. If you like less spice, use a 1/4 teaspoon each for the ginger, cinnamon and cardamom.

  • 1 cup raw almonds
  • 10 medjool dates, pitted
  • 1 Tbs ghee (or coconut oil if preferred)
  • pinch saffron, grounded in mortar and pestle
  • 1/4 heaping tsp of ginger (dried)
  • 1/4 heaping tsp of cinnamon (Ceylon)
  • 1/4 heaping tsp of cardamom

Add almonds to a food processor and process until well ground. Don’t process so much that it turns to a flour, but grind enough that it has a finely ground consistency. Remove contents to a bowl and set aside.

Warm the ghee (or coconut oil) on very low heat until melted. Add the spices and mix well for 30 to 60 seconds. Remove from heat and let it sit for a few minutes to cool slightly. Add dates and massage the juices into the dates.

Add the dates, spices, and oil mixture to the food processor, then pour the ground almonds on top. (I found this step to blend cleaner and easier in my mixer.) Pulse and process until well combined. Roll the mixture into walnut-sized balls.

Store in a container or wrap individually. Be considerate on using clean utensils and having no water come in when preparing so there’s no mold issues.

Makes approximately 16 balls.

Spiced Carrot Soup with Pistachios and Rosemary

Spiced Carrot Soup with Pistachios and Rosemary

by Julie Watson Nourish

Great for a windy and rainy day, this comforting soup warms the body. Seasoned with harissa, a blend of pepper, caraway, coriander and cumin, enhance the flavor of the soup, while the pistachios and rosemary add a little texture and color.

  • 2 Tbs olive oil, divided
  • 2 lbs carrots, peeled and diced
  • 1 cup water
  • 2 cups vegetable or chicken stock
  • 4 Tbs unsalted butter
  • 2-3 tsp harissa paste*
  • 1 ½ tsp salt
  • 2 Tbs rosemary, chopped
  • ½ cup raw pistachios

Lightly sauté carrots in 1 Tbs of olive oil. Add water and stock and bring to a boil. Remove from heat. Add butter and harissa and blend well using an immersion blender or transfer to a blender. Add salt to taste. Return to low heat until ready to serve. In a separate pan, heat remaining olive oil on medium heat. Sauté rosemary until it sizzles, then add pistachios and cook until they just start to lightly brown. Remove from heat.  Top soup with pistachios and rosemary.

*Harissa Paste

You can buy harissa paste already made or make it yourself with red peppers or dried chiles. I use a dry (mild heat) blend that’s made with guajillo peppers, caraway, coriander, sweet and smoked paprika, cumin, cinnamon and salt. If using a dry blend, whisk together 3 Tbs of the spice with 3 Tbs of olive oil, 1-2 minced garlic cloves and the juice of one lemon. Let sit for an hour before using and store in an airtight container. It keeps in the refrigerator for up to a month.

Serves 6-8.

Create Routine for Mental Focus by Connecting the Mind, Body, and Soul

Create Routine for Mental Focus by Connecting the Mind, Body, and Soul

by Julie Watson Daily Practice Wellness Article

The practice of Yoga Therapy emphasizes the mind-body connection for optimal well-being. It’s been long known that if the mind suffers, the body suffers, and vice versa. Recent advancements in research have a similar message. Western sciences are reconnecting the mind and body through the studies of the vagus nerve, the microbiome, and more, shifting toward a more integrative approach to health and well-being.

Embrace Daily Routines or Rituals

When the mind and/or body become imbalanced, experience fatigue, or feel out of sorts, how do we restore balance, even when outside circumstances feel out of your control? Where do we start in order to improve our mental focus? As a Yoga Therapist, one of my lifestyle suggestions is to create a personal and realistic routine or ritual.

A consistent, daily routine can set the tone for the entire day by bringing a sense of well-being. Embracing a daily routine or ritual can also offer us a way to reconnect with our hearts and to begin building patterns of quiet, calm and non-judgement. Look for the daily rituals that will help balance the constant energy of change, and make sure your rituals are adaptable to your life. Be mindful not to add too much, and make adjustments in small steps.

Below are some simple and effective ways to create a better routine and balance in your life.

Establish a Morning Wake-up Time and Ritual

Maintaining a scheduled wake up time gets your body and mind set in a rhythm to gracefully begin your daily activities. A simple routine of rinsing the face, eyes and mouth brings about a renewed freshness of the body and mind. Then, follow with drinking a glass of room temperature water to help cleanse and awaken the digestive tract. Finish with saying a prayer or blessing for the day – say it from your heart.

Explore a Mind-Body Centering Practice

Whether it’s ten minutes or an hour, integrate a centering and calming practice that promotes mindfulness, such as meditation, yoga, or tai chi. Such practices can be a natural way to refresh your brain. A mindfulness or meditation practice can be as simple as walking outside and noticing the sounds and appreciating the sights of nature. There are also yoga postures or breathing practices that can help with fatigue and exhaustion and give the body and mind a reboot. Or, maybe take 10 minutes to read a book in a cozy, quiet place that is free from distractions.

Set Regular Mealtimes

Even on busy days, make sure to take the time to eat a nourishing diet at regular mealtimes. Regular meal timing helps to promote regular digestive patterns and research suggests that it can support both physical and mental well-being. Eat for the season and think about what would be balancing. For example, is it cold and rainy outside? Soups and stews are great for colder weather and will help warm and fuel your body, particularly during the fall and winter months. You could even turn one of your meals into a mindfulness practice. To practice mindful eating: Turn off all devices and sit down to enjoy a meal by yourself. Eat your meal slowly, savor each bite and tune into the sensations as you chew.

Find Grounding Activities

It’s important in times of disturbance or disorder to look for activities that ground and support us. Can you pause and take a breath, sighing on your exhale? Can you create an inviting, quiet spot in your home to spend some alone time thinking and reflecting? A blanket and some pillows on your favorite chair or corner of the couch can make a great retreat from the world. Or, dedicate a space in your home to place a mat and practice your Mind-Body Centering Practice. 

Cultivate Positive Thoughts

Acknowledge that you are doing the best that you can in your unique situation. 

Reframing thoughts image

Strong feelings of fear, uncertainty and doubt can lead to distorted thoughts or a constant narrative of mental negativity. Try positive reframing of thoughts that are true and helpful. Hanging meaningful quotes around your home or in your office can also help spark much needed motivation when you’re feeling overwhelmed or low on energy on one particular day. 

Think positivity is a bunch of hoo-ha? Then call your funk or imbalance what it is. I believe that sometimes we must acknowledge that a situation is not ideal and then use it as an opportunity to go up from there or an opportunity to try something new.  Once we learn to honor our obstacles, we can learn to let go of the distorted thoughts and more easily move forward with more clarity.

Prioritize Sleep & Create Sleep Hygiene Guidelines

Similar to a regular wake-up time, it’s important to maintain a consistent ‘lights out’ schedule. Your brain requires regularity in order to be more focused and regulate your internal clock. A consistent sleep schedule is an accessible way to practice setting a healthy boundary to protect and reboot your physical and mental energy. And, when we practice such boundaries with ourselves, it helps when creating healthy boundaries in other aspects of our life. 

Tips for creating an ideal sleep environment:
  • Get in the habit of turning off technology at a certain hour each evening. Turn off any sound notifications on your devices if it’s not urgent.
  • Keep your phone out of the bedroom to eliminate distractions and blue light at night.
  • Keep your room as dark as possible, or wear a breathable eyemask.

Over time, your body and mind will adjust to your new sleep routine, creating a feeling of safety and peace that will help regulate your nervous system and allow for better quality rest and a boost in cognitive function. 

Take a Mini-Break to Reboot: A Do Nothing Ritual

A basic tenet of Ayurveda is “like increases like and opposites balance.” Similar to physical activity, if thoughts and emotions become excessive in the mind and it results in ongoing stress and overwhelm, doing and thinking more can lead to more stress, overwhelm and other problems. 

Give yourself permission to pause, refresh, rest, and unplug from the hustle culture. This is particularly important if you are taking care of children or parents at home that require even more of your time and attention. Doing nothing for a brief moment is a start. Do nothing and breathe.  Connecting with the breath is a simple way to connect with the soul. (Did you know? Latin word “spiritus:” breathing, breath, air, soul, life.)

And, for those who like to do-do-do and live a fast-paced lifestyle, it takes more work and a conscious effort to slow down. The power is in the stillness. 

Mindfulness Quote

Try incorporating one of these routines and rituals into your daily life. Pick one that is realistic and adaptable to your day, and commit to practicing it for 60 days. Notice how it affects your mental focus, as well as your overall health and well-being.

Seek help from your support network or seek professional help

Remember that you are not alone. Don’t be afraid to ask for help, whether it’s from a family member, a friend, your community or a therapist or wellness professional. 

If you’re interested in gaining more support for your health and wellness routine, feel free to contact me for a complimentary consultation to discuss your individual needs. 

My Therapy in the Kitchen

My Therapy in the Kitchen

by Julie Watson Nourish Wellness

Cooking is cathartic for me. I like the creative process, and the focus and attention it requires can be quite therapeutic. While there have been instances where cooking projects did not go as planned and resulted in stress, overall, the act of cooking generally fosters a positive mood.

When I’m motivated or inspired, I check what ingredients I have or think about what will support my mood. I enjoy exploring cookbooks, magazines, and online sources for inspiration and using seasonal ingredients for colorful dishes. Sometimes I follow straight from the recipe; sometimes I change ingredients or steps based on experience; and sometimes I follow a desirable color palette.

My cooking interest started in my early 30’s in Seattle. I had a group of friends who cooked and enjoyed food. My husband, who worked in the service industry, shared this passion. We often had dinner parties, restaurant outings and holidays together were the norm. My favorite experiences were the meals we prepared at each other’s homes. I love group meals for the sense of community they create.

Early in my teaching career, I started learning about Ayurveda and became inspired by a vegetarian cookbook full of international recipes. That led me to seek guidance from Sachi Doctor, an Ayurvedic practitioner and Functional Medicine Health Coach (NBC-HWC) based in Oakland. Sachi taught me to understand how to eat (and live) in a way that is more aligned with my mind-body constitution (dosha) and with the seasons. In an effort to revive the group meal experience and combining it with my love for teaching and cooking, Sachi and I hosted workshops that applied Ayurvedic principles both in yoga and in the kitchen.

My Yoga Therapy studies examined health and disease through Western medicine and the Ayurveda perspective, including nutrition for inflammation and diabetes. I researched the health benefits of foods, spices, and herbs, and learned through personal experience what truly benefited my body.

My studies, professional experience, and physiological changes have influenced my approach to cooking. Currently, my cooking interests focus on digestive health and listening to what my body needs. Typically, I prepare simple meals that promote energy balance, mood stability, and a healthy lifestyle. I have become more attuned to the specific requirements of my body, and this mindfulness enables me to assist others in achieving enhanced well-being.

Want to learn more about how Yoga Therapy from an Ayurvedic perspective can support your physical and mental well-being? Contact Julie for a free consultation to learn more.

Thank you for reading. Enjoy this tasty salad idea for Summer/Spring.

Vibrant Quinoa Salad

Combine the following chopped herbs in food processor with 1/3 cup or more olive oil. Add lemon or vinegar if desired,

  • 1 bunch cilantro
, packed
  • 1/2 cup parsley
, loose
  • 1/4 cup each dill, mint & tarragon

Mix with the following:

  • 2 cups (more/less as desired) cooked quinoa
  • small sautéed onion, thinly sliced
  • 1/2 cup toasted pine nuts
  • 1/2 to 1 serrano pepper, deseeded and chopped
  • 3-4 green onions, sliced
  • generous handful of arugula, chopped
  • salt & pepper to taste; I also added cumin
  • feta, optional

If you don’t like the taste of tarragon, you could skip it or use another herb such as basil, sorrel, or lemon thyme.

Enjoy!

Celery Root Fennel Soup

Celery Root Fennel Soup

by Julie Watson Nourish

This soup is great for Kapha season as we transition from the cooler temps to the spring. Celery root, which is one of lighter of the root vegetables, is a mild diuretic and slightly warming for the lungs and sinuses. Fennel and celery are diuretics as well. All three help pacify Kapha and encourage healthy digestion. Adjust texture and flavor with other spices by adding a fingerling potato or splash of heavy cream or replace the quantity of butter with ghee or olive oil. You can also use the fennel stalks in lieu of the bulb if you aren’t sure for what to use them.

  • 2 Tbs olive oil
  • 1 Tbs unsalted butter
  • 1 small onion, chopped
  • 1 fennel bulb, chopped
  • 3 stalks celery, chopped
  • 1 tsp salt
  • 1 or 2 fingerling potatoes, chopped (optional)
  • 3 cloves garlic, chopped
  • 1 large celery root, peeled and chopped
  • 2 bay leaves
  • 5-6 cups stock (vegetable or chicken, less for a thicker consistency)
  • ¼ tsp black pepper
  • 1/8 cup half & half (optional)
  • Salt and pepper
  • Fennel fronds or fresh dill for garnish

In a large pot, heat oil and butter. Sauté onion, fennel, and celery until tender for about 5-10 minutes, adding 1 tsp salt a few minutes into cooking. Add potato if using, then add garlic and cook for 30 seconds to 1 minute, until garlic is fragrant. Add celery root, stock and bay leaves and bring to a boil and simmer for 20-30 minutes, until celery root has softened. Remove from heat and purée mixture with hand blender. Add pepper and if using, half & half and stir. Salt and pepper to taste.

Garnish bowls with chopped fennel fronds or fresh dill.

Serves 4-6.

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Testimonials

  • You help me feel better in a myriad of ways. Your empathy combined with your expertise makes you a valued healer.

    Deb M.

  • You did so much to help me get past my hip replacement. You’re the best yoga teacher I’ve ever had. I loved your classes. Thank you.

    S. S.

  • I definitely have noticed an increase in my flexibility and balance as well as learning breathing techniques that enhance calmness. As an added bonus I sleep better.

    Janet G.

  • Julie has an infectious energy she carries with her wherever she goes. This is essential as an instructor, especially for those that rely on her to disconnect from the stressors of everyday life outside of yoga. As a local Doctor of Physical Therapy, I recommend her to my patients, especially those that appreciate attention to detail and value nurturing instruction.

    Kevin F.

  • Julie is an incredible teacher. I began taking her classes when trying to gain strength and balance again after a knee surgery. I found her classes to be extremely helpful throughout my journey to feeling like an athlete again. Fast-forward years later, my new goal was staying present, strong, and healthy throughout my pregnancy. Julie’s classes helped me stay in a positive mindset and maintain strength despite a complicated pregnancy. The core and breathing exercises she shared with me ended up being so incredibly helpful in labor and post-birth recovery. She was very knowledgeable in poses that would benefit my body, especially those to help regain control of my core mindfully.

    Brooke V.

  • Julie’s understanding of the connection of body, mind, and spirit is felt by her words and presence. As a teacher, she is clear, insightful, non-judgmental, and recognizes each student’s learning style. As a provider, she is intuitive, thorough, and supportive - holding space for each client to heal. I worked with Julie and have often said I wanted to be in one of her classes.

    Lisa C., PTA, CMT

  • Julie has been one of the best yoga instructors I have ever had. I have started practicing yoga with her following a back and wrist injuries. I have attended her classes as well as one on one sessions. I couldn't have been more satisfied. Julie teaches with a lot of kindness and generosity. She has shown me how to listen to my body at every pose. She always adapts her teaching to each person, even when in a class setting. When it comes to my injuries, Julie has helped me develop a training plan to improve healing and avoid future problems. I strongly recommend Julie. She is an incredible teacher.

    Elie M.

  • If you're looking to make a positive life change, you must work with Julie! I've taken both group yoga classes and private yoga therapy sessions with Julie. She worked with me 1:1 to help me deal with chronic pain and fatigue caused by scoliosis. If you deal with chronic pain, I highly recommend trying her private sessions. I am able to use the techniques she taught me in my everyday life and have noticed a huge improvement in my pain and stress levels. She's also an excellent teacher and is equipped to help you through some of life's toughest challenges through yoga therapy and breathing techniques. Her calming techniques and her ability to listen are truly life changing when it comes to reducing stress and making wellness a bigger focus in your life. She can also work with you virtually, which makes it easier than ever before to book sessions with a busy schedule.

    Allyson L.

  • I work with Julie 1:1 about once a week for private sessions. She's been an incredible teacher, and she's funny and kind on top of that. She spent the first couple of weeks working on correcting my form, which has been totally transformative to how I feel. Her background in PT and Ayurveda combined with her knowledge of yoga is incredibly valuable. She coached me during a health setback, researching and tailoring the practice to my needs. And now that I'm feeling better, each session feels tailored to where I want to build strength, and I keep getting stronger. My session with Julie is one of the highlights of my week.

    Erica K.

  • The moment we contacted Julie Watson for corporate yoga lessons literally changed our lives. She is a true professional who is warm, patient and empowers her students to feel confident and comfortable at their own level of yoga practice. Our small office consists of six staff members who’s age ranges from 18 through 60 years old, and four of the six had no prior yoga experience. Julie patiently corrects our form and makes adjustments to sessions based on unexpected injuries or limitations. She provides the expertise to enhance our well-being and contributed to our weight lifting and cardio performance. Since she has come on board, we have noticed significant improvement with balance, flexibility and coordination. To learn yoga from Julie is truly a gift!

    Judy

  • I have been seeing Julie for private sessions for about 3 months now. Since I’m a beginner, I wanted (and needed) one-on-one instruction to learn how to practice yoga. Julie is a knowledgeable and fun teacher. Not only can she demonstrate how to do poses, she also provides clear and precise instructions on how to do them. In my experience, not every yoga teacher has the ability to do that well. Julie also is really good about hands-on adjustments, which I like because it helps me to understand how to get into poses. I’ve seen real improvement in my practice since working with Julie, especially in my strength and flexibility. I highly recommend her as a teacher!

    Beatrice

  • My wife and I were very new to yoga when we found Julie. It’s now been about a year and a half that we’ve been doing private sessions with her twice a week – and it’s been great. Our sessions vary each time, so we are exposed to different positions and movements and it keeps it new and interesting. She has always given thought to planning what we will do and takes into account our recent practice, what we’ve expressed interest in, and other factors like whether it’s early in the morning or at the end of a long day at the office. We always feel great when we are done and we look forward to maintaining our practice and improving our strength, flexibility, and general mindfulness about how we carry ourselves throughout the day. We have many other positive things to say, but to state it briefly: based on our ongoing experience we can wholeheartedly recommend her to others like us who are relatively new to yoga.

    Andy