How tight hips related to our emotions and how to release the tension from our body:

One of the greatest reasons of practicing yoga is that it connects us with our mind,  body and soul. 

In my yoga class, I see many students with the tight hips. With the proper yoga sequence, poses and regular practice, you can release the tightness. 

But the real problem is not our body, it’s our mind. We have a tendency of holding everything inside. We do not let things go that easily. Whether it’s physical things, emotions or grudges – we don’t let go. And it will eventually reflect on our body. 

When you find you have tight hips, that means you hold your emotions inside and you don’t let old things go. Our body is our temple. It’s our responsibility to clean our home and the same way we have to clean our body as well as clear our mind. It is so that our soul can reside in peacefully. If you see clutter in the house and if you don’t do anything to clear that clutter, you will find dust eventually. Same way if we keep grudges inside our mind, eventually there will be clutter of so many negative thoughts and emotions which can turn into tumour. 

So now the real question is how to work on this old pattern of holding emotions/grudges inside. Grab a person you see next time, tell him/her how you feel for him/her. Untie the knot without thinking of the consequences. And if the person is out of your reach, remember this person, bring him in your awareness and pray for this person to be happy, healthy and then let this person go. This is a process of letting things go from your mind from your awareness. 

We should do whatever is in our hand or in our reach to be happy and healthy. Health is not only related to the body but the biggest part is our mind our emotions.

As per Sadhguru, past is your memory, tomorrow is ur imagination or expectation, present is the real so be in this moment live in this moment.

It’s never late to start something good. 😀👍

What to eat before and after a Yoga class

What Should You Eat Before And After Yoga?

Yoga And Diet:

If you want to succeed in your yoga practice, you need to fuel your body with the proper nutrients. Yoga will give you overall body strength, but without protein, your muscles will not develop and you will feel weak throughout your practice and daily life. 

 What To Eat Before a Yoga Class

  • If you are attending an evening class, eat a small snack 60-90 minutes before class. Make sure you’ve eaten throughout the day, but this small snack will sustain you and give you the energy you need to push through after a long day. 
  • If you are going to a morning class, eat half a banana or a handful of berries at least 30+ minutes prior. If you are looking for a quick and easy pre-yoga breakfast, a protein shake is a good option or drink a glass of almond milk or juice to give you some sugar and calories for energy.
  • Don’t eat a large meal prior to class. If your stomach is full, you will have a hard time engaging your core, poses will be harder to get into, and you risk getting an upset stomach. Make sure your last meal was at least one and half hour prior to class so your body has had a chance to digest, and choose something easy to digest.
  • Drink at least 8 ounces of water 30 minutes before class 
  • Don’t drink a lot of caffeine prior to class

1. Avocados: Leads to proper functioning of muscles and cells in the human body. Besides, avocados are easy to digest and keep you full for quite some time. The healthy fat found in avocados helps reduce bad cholesterol.

2. Bananas: Available all round the year, are cheap, rich in nutrients and an ideal pre-workout snack. You can have it with salads or use it to make yummy smoothies.

3. Fruit Smoothies: Made at home can be the ideal pre-workout food, and that holds true also for yoga practitioners. Smoothies provide adequate nutrition and hydrate the body at the same time. You may use fruits like pineapple, apple, orange, melon, and kiwi, for example. Using fat-free yogurt will be a good idea to make healthy low-fat smoothies. It is better that you do not mix additional sugar while making smoothies. The natural sugar in fruits should suffice.

4. Apples: Are alkaline fruits and help counter acidity developing in the stomach. They also contain natural sugars and lots of fiber. Eating apples also keeps your body hydrated. The vitamin C in Apple gives your body an energy boost which is ideal before a workout.

5. Yogurt: Is delicious and can be eaten in a number of ways. You can have it alone or blend with fruits to make smoothies. Some people even take it with oats. Before going for a yoga session, simply take some low fat or zero fat yogurt. This will give you the energy you need!

6. Almonds: Eating raw almonds can give you just the energy boost you need before yoga classes. You can try eating soaked almonds. Do not opt for the salted variety available in the market at any cost. Organic, raw almonds are the best option for you. Almonds contain vitamin E, magnesium and healthy fats.

7. Raisins: Taste great and offer you energy in the forms of natural sugars. 

8. Dried Fruit And Nut Bar: Ensure the bar does not have a calorie count exceeding 300. It will offer you enough energy for the session.

9. Berries: Are replete with vitamins and antioxidants. They are also rich in fiber. The natural sugar content in the fruits will keep you energized.

10. Oatmeal: Eating a bowl of oatmeal before you leave, is easy to digest and rich in fibers. If necessary, you can put in a spoon of yogurt in the bowl or drop a small amount of honey to add to the taste.

What to Eat After a Yoga Class

  • Eat a nutritious meal after class. 
  • If it was a morning session, whip yourself up a two-egg omelet with fresh veggies like tomatoes and fresh fruit. 
  • If it was an evening class, make sure you are getting enough protein throughout the day so your muscles can repair and grow.
  • Don’t eat cookies or any junk food. While sugar is actually an important thing to consume after working out (insulin aids in repairing muscles), you want to make sure you are consuming unrefined sugars, such as oatmeal. If you have a sugar craving, try a bowl of oatmeal with a drizzle of pure maple syrup, a handful of blueberries and a dash of cinnamon.

1. Water: While you will need to eat after practicing yoga, it is even more important to provide hydration to the body. You need to drink plenty of water. Plain water is the best option for this. However, for a variation, you may drink coconut water sometimes. It is also okay to add a few drops of lemon to the water for a shot of vitamin C!

2. Fresh Fruit Juice: You can enjoy a large glass of fresh fruit juice after returning from the yoga classes. It is okay to try different fruits each day for a variety. Do not use additional sugar.

3. Homemade Vegetable Soup: You have burnt a lot of calories at the yoga session and it is necessary that you offer the body with plenty of nutrients with calories like homemade vegetable soup. You can use carrots, celery, spinach or cabbages to make such soups. Pour in your favourite vegetables and add black pepper and ginger for flavour. Making soups at home is better than buying them readymade, ready to heat products sold in stores which often contain excess amounts of sodium.

4. Toast With Banana And Almond Butter: This is ideal when you need a good dose of nutrition without taking extra calories. Use whole grain toast and bake them lightly in the toaster or microwave. Spread a liberal amount of almond butter on the toast and top with banana slices. You get protein, healthy fats and fiber in this snack.

5. Whole-Grain Toast With Scrambled Egg Whites: If you practice yoga in the daytime, this can be a great post workout snack. Egg whites contain protein and no cholesterol. The whole-grain breads contain complex carbohydrates and that will ensure you stay energized for a long time. 

6. Fresh Vegetable Salad: You can have a bowl of salad of fresh vegetables after returning from yoga classes. You can use dark leafy vegetables and using organic vegetables is the best option. Use pepper powder or cilantro, chopped on top or pour a few drops of extra virgin olive oil to add to the taste.

Sources 

Radhakrishnan, Maanasi. What Should You Eat Before and After Yoga? StyleCraze. 
November 2nd2017. Web. Retrieved May 11th2019. https://www.stylecraze.com/articles/what-should-you-eat-before-and-after-yoga/#gref

Wilson, Samantha. What to Eat and Drink Before and After Yoga. YogiApproved. Web. Retrieved May 11th2019. https://www.yogiapproved.com/health-wellness/what-to-eat-and-drink-before-and-after-yoga/

Pumpkins – A Symbol of Thanksgiving

Pumpkins: fullsizeoutput_36bd

  • A rich source of beta carotene.
  • A good low-calorie source of iron and potassium.
  • High in fibre.
  • The seeds are a good source of protein, iron, zinc, B vitamins, vitamin E and fibre.
  • Can be stored for long periods of time.

Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index (BMI).

They have demonstrated the following health benefits. fullsizeoutput_36be

  • Regulating blood pressure
  • Reducing the risk of cancer
  • Combating diabetes
  • Daily fiber content
  • Immune health
  • Nutritional breakdown

 

According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains:

  • 1.76 g of protein
  • 2.7 g of fiber
  • 49 calories
  • 0.17 g of fat
  • 0 g of cholesterol
  • 12.01 g of carbohydrate

(Readers Digest: Food that Harm Foods that Heal. Montreal, Quebec. The Readers Digest Association, 2004 & https://www.medicalnewstoday.com/articles/279610.php). 

 

Stress

Stress

When we talk about stress, we are usually referring to tension/emotional distress. fullsizeoutput_332f
Medically, stress means any condition/situation which can strain on the body. The sources can be a physical illness or injury, as well as numerous psychological factors including fear, feelings of anger or frustration and even unusual happiness.

Tips for eating during stressful periods:

There is no diet can make stress disappear. But you can change your eating habits during stressful times:fullsizeoutput_3331

  • Eat breakfast. If you are running on empty, stress can be more difficult to handle.
  • Eat slowly. Eating quickly is often associated with digestive upset and this coupled with stress can make your food difficult to digest.
  • Don’t diet. Changing eating habits is stressful at the best of times.
  • Limit your intake of caffeine & alcohol. They can affect your mood and sleep patterns. Alcohol can also heighten feelings of depression.
  • Listen to your body and avoid foods that cause you discomfort for digestive upset.

The De-stress & Stretch WorkoutFacetune_10-07-2018-13-25-20

Slowly and gently move into the yoga postures below. Once you’ve settled into the full pose, focus on slow, controlled and deep breathing from your belly, inhaling to a count of five
and exhaling to a count of three. Take five to ten deep and slow breaths in each pose (on both sides when applicable) before
moving onto the next.

 

 

Thyroid Disorders

How yoga can help Thyroid?

 

Yoga helps your overall health and well-being. Yoga helps increasing energy, flexibility  and reduces stress. One of the reasons people get hypothyroidism is due to stress. However, there are a few yoga poses that can help you balance under-active/overactive thyroids.  Several studies have shown the positive effect of yoga on improving thyroid function. Keep in mind that these poses cannot cure your thyroid imbalance. However, can definitely benefit reduce the stress that can increase it, and well as increase your overall wellbeing and mindfulness.

Hyperthyroidism

“People with overactive thyroids tend to be nervous and jittery. Their metabolism speeds up, and they experience unusual hunger, weight loss, muscle weakness, and rapid heartbeat, among other symptoms.They find heat hard to bear and sweat excessively. Whether or not a loiter distorts the neck, a person with an overactive thyroid develops protuberant eyes”.

(Readers Digest: Food that Harm Foods that Heal. Montreal, Quebec. The Readers Digest Association, 2004). 

Yoga Poses for Hyperthyroidism:

  • Slow-paced Surya Namaskars
  • Cat Stretch (Marjariasana)
  • Child Pose (Shishu asana)
  • Bridge Pose (Setubandhasana)
  • Corpse Pose (Shavasana)
  • Ujjayi & Bhramari Pranayama

Hypothyroidism

“An underachieve thyroid, or hypothyroidism, slows down metabolism, causing weight gain and lethargy. Early symptoms are early overlooked: progressive fatigue, sleepiness, and muscle weakness. People with hypothyroidism, often complain of memory and concentration problems. They feel cold, even on hot days, and develop dry skin and thinning hair. Nails grow slowly, and become brittle. Because metabolism slows down, weight gain is common even though the person may be eating less than normal. Women often develop menstrual irregularities; constipation is another common problem.”

(Readers Digest: Food that Harm Foods that Heal. Montreal, Quebec. The Readers Digest Association, 2004). 

Yoga Poses for Hypothyroidism:

  • Surya Namaskar
  • Cat Stretch (Marjariasana)
  • Shoulder Stand (Sarvangasana) is the most recommended yoga pose.
  • Inverted Pose (Viparitakarani)
  • One-legged Forward Bend (Janu Shirasasana)
  • Fish Pose (Matsyasana)
  • Plow Pose (Halasana)
  • Kapal Bhati, Bhastrika and Ujjayi Pranayama help in reducing hypothyroidism.

Dietary Approaches

People who are dealing with Thyroid disorder should use small amounts of iodized salt. It is also very important beneficial to eat plenty of fruits such as deep yellow or orange fruits, as well as vegetables such as spinach and other dark green vegetables as they provide Vitamin A. Meat and alternatives such as fish, dairy products, eggs are also good for iodine. Stay away from caffeine.

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