On June 20, Nike+ Training Club and Olena Syderska hosted Yoga Day. Alongside a small photo report, I’m sharing my promised recommendations on Ayurvedic books and a few juice and smoothie recipes. Two of them are from the event itself — after all, serving delicious and healthy drinks to Nike+ Training Club participants is one of my favorite tasks.

I firmly believe that what we eat is practically the sole source of our nourishment, and illnesses begin precisely due to dietary imbalances. Ayurveda is not just a biology lesson — it’s about understanding ourselves from a perspective we often don’t see, but one that is essential for our well-being.

Ayurvedic Books

Ayurveda: The Science of Self-Healing – Dr. Vasant Lad
A concise, straightforward guide that lays out the Ayurvedic approach to nutrition step by step. It includes a simple test for determining your dosha, recommendations for choosing the right foods according to your constitution, and a few Indian cuisine recipes. A printed version is hard to find, but you can easily download it.

Ayurveda & Panchakarma – Dr. Sunil Joshi
Panchakarma is an effective system for cleansing and rejuvenating the body used in Ayurveda. Dr. Sunil Joshi, a well-known Panchakarma specialist with 15 years of experience, clearly explains the theory and practice of Ayurveda and Panchakarma. The fundamentals of Ayurveda are generously complemented by health-related aspects, including Ayurvedic approaches to disease treatment and home detox methods.

Ayurvedic Cooking for Self-Healing – Thomas Yarema, Johnny Brannigan, Daniel Rhoda
Perhaps the only translated book that explains Ayurveda in a simple and accessible way while also serving as a great cookbook with healthy recipes.

Summer Smoothies & Juices

Pineapple Lassi

• 1 liter of low-fat yogurt, kefir (0%), ayran, or matsoni
• 500 ml of pineapple juice
• a small pinch of salt
• ½ tsp. ground cardamom
  ‍

Blend all ingredients with ice.

Strawberry & Orange Smoothie

• 400 g strawberries
• 50 ml coconut milk
• ½ orange
  ‍

Blend strawberries, coconut milk, and peeled orange together.

Black Diamond

• 300 ml fresh beet juice
• 100 g black currants
  ‍

Beet juice is one of the best drinks for improving blood health, providing easily digestible iron and organic potassium. Extract the juice from peeled beets using a juicer and blend it with berries.

Blueberry Smoothie

• 1 banana
• 1 cup blueberries
• juice of ⅓ lemon
• 1 celery stalk
• a little water
  ‍

Blend all ingredients together.

Pink Smoothie

• 1 banana
• a handful of strawberries
• a handful of cherries (pitted)
• a handful of black currants or blueberries
• a handful of almonds or cashews
• a little water
  ‍

Blend all ingredients together.

Photos from Nike+ Yoga Day

And as promised, here’s a list of dietary habits we discussed. You’ll find more in the books, of course.

‍Harmful Eating Habits According to Ayurveda

• Overeating
• Eating again soon after a large meal
• Drinking excessive amounts of water during meals or, conversely, not drinking at all
• Consuming very cold, icy water in general, especially during meals
• Eating too early or too late in the day
• Consuming heavy foods in large amounts or, conversely, eating too little light food instead of a full meal
• Drinking fruit juices with meals or consuming fruits together with main courses
• Eating without feeling hungry
• Eating as a means to improve emotional well-being
• Consuming incompatible foods together
• Snacking between meals