Tag Archives: fuel

Ayurveda Cleanse: The Exciting Conclusion!

I made it! 5 days of Ayurveda cleansing complete! Okay maybe not extremely exciting, but my cleanse week has taught me a couple of things:

Simplicity is key. Don’t over think your food choices. Obsessing about everything you eat will just give you more anxiety surrounding food. The nice thing about cleansing is eliminating a couple decisions from your day. When you start to over-complicate your diet, that’s when you start over or under eating and digestion gets messed up. Find a few meals that you like and can have on a daily basis. It will be more cost efficient and make you feel better in the long run.

I don’t need as much food as I think I do. I ate 1 cup of kitchari for each meal. A cup of kitchari has about 300 calories, totaling 900 calories a day give or take a couple hundred calories of coconut oil.

I run better on raw foods. During my cleanse, I didn’t feel so great during yoga. When I’m following a raw food diet, I feel flexible and strong, but eating kitchari was making me feel tired and stiff in my practice. I know that it’s a different story for every body, but this was my experience.

It’s nice to restart. It felt wonderful to break the not-so-great diet habits I had developed. After my cleanse I felt like I had pressed the restart button and could start from page 1 with my diet choices. Eating a mono-diet has made me appreciate so much the different flavors and textures of food, I can savor and have gratitude for each bite.

Enjoy your food! It is one of the great pleasures in life. Sitting down to a family dinner, baking cookies for a loved one, sipping lemonade on the front porch…

Habits I will hold on to:

Tongue scraping. It just makes so much sense to me. White icky stuff on your tongue? Scrape it off!

The media diet. Waking up and not immediately staring at my email inbox was one of the things that made this week great. I am making a commitment to leave my cell phone alone until I walk out the door.

Warm water. Warm water with lemon made me feel bright and energized. That stays.

To your health!

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Fuel V

How are your new year’s resolutions going?

So many of us resolve to eat better, and it’s a fine goal for sure- but we need to make choices that can sustain these goals. I know, I know. If you’re craving chocolate, legumes and fruit are just not going to cut it. But I find this list from Naturopathy Works useful and interesting. I don’t feel good if I don’t fuel with the right thing, and it drags me down during my practice. It’s an interesting thing to test out- swap out foods to see what chemical your body was really asking for but manifesting to you as an unhealthy craving.

If you crave this…

What you really need is…

Healthy foods that have it:

Chocolate Magnesium Raw nuts and seeds, legumes, fruits
Sweets Chromium Broccoli, grapes, dried beans
Carbon Fresh fruits
Phosphorus eggs, yogurt, nuts, legumes, grains
Tryptophan Cheese, raisins, sweet potato, spinach
Bread, toast Nitrogen High protein foods: fish, nuts, beans
Oily snacks, fatty foods Calcium Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Coffee or tea Phosphorous Fish, eggs, nuts, legumes
Sulfur Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
NaCl (salt) Sea salt, apple cider vinegar (on salad)
Iron Fish and poultry, seaweed, greens, black cherries
Alcohol, recreational drugs Protein Seafood, dairy, nuts
Potassium Sun-dried black olives, seaweed, bitter greens
Chewing ice Iron Fish, seaweed, greens, black cherries
Soda and other carbonated drinks Calcium Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Salty foods Chloride Raw goat milk, fish, unrefined sea salt
Acid foods Magnesium Raw nuts and seeds, legumes, fruits
Pre-menstrual cravings Zinc Seafood, leafy vegetables, root vegetables
General overeating Silicon Nuts, seeds; avoid refined starches
Tryptophan Cheese, raisins, sweet potato, spinach
Tyrosine Vitamin C supplements or orange, green, red fruits and vegetables
Another thing I like to do is find different, less refined and more nutrient rich versions of the things I love. Here are my personal favorites:

If you crave this…

 

Try this

Chocolate Any of these guilt free chocolate options. Cacao is extremely healthy. A healthy treat to make on your own is raw liquid chocolate: 1:1 cacao powder and raw coconut oil with your choice of sweeteners. This solidifies in the refrigerator.
Fries Sweet potato fries! Slice up a sweet potato and toss with olive oil and your favorite seasonings. Recipe.
 Big Mac Okay stay with me on this one. A lot of times, it’s not even the food we crave, but the ritual and the experience like that of biting into a big mac that we’re after. Grilling portobello mushrooms really brings out their meaty flavor(Epicurious) and is a great substitution for vegetarians and carnivores alike. Recipe.
Cookies A piece of sweet fruit. Yep!
 Mac ‘N Cheese  A big bowl of oatmeal or yogurt with chia seeds, nuts, cranberries, and non-dairy milk. Any toppings you’d like so you don’t feel at all deprived.
 Hungry for no reason/Bored  A big green smoothie! Frozen banana, blueberries, protein powder, and spinach is my norm. If it grew out of the ground, throw it in there. Info.
Enjoy!
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Fuel IV: Yogi Eggnog

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1 Heaping C cashews (add more depending on the thickness you like)
2 Scant C water
2-3 dates, soaked for 15-20 minutes(use the date soak water for this recipe because it’s sweet)
2 t vanilla extract
1 t cinnamon
1 t nutmeg
dash of sea salt

You can blend for a long time to heat it up some like a Nog Latte, or refrigerate for an original Nog experience. Strain with cheese cloth if desired.

I have always loved eggnog at christmas. But in recent years, the ingredients list has given me quite a scare. Blend up this sweet, raw vegan version in a snap.

Enjoy the last of 2012 yogis!

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There’s no doubt that food is a large part of holidays. Thanksgiving turkey, Christmas Ham- it just wouldn’t be the same without these classics! While I am a vegetarian, I still appreciate the tradition of holiday food and enjoy how it brings people together. Modifying my diet has taken a lifetime, but I’ve ultimately decided that I feel better about myself mentally and physically when I fuel with the right things. Many people have a ‘to hell with it’ attitude this time of year, but there are so many options to lighten your holiday feast, without sacrificing taste.

I am absolutely not advocating you switch all the sugar to splenda (EW!) and only use skim milk; my own diet consists of small portions of full fat/full sugar whole foods. But you can eat during the holidays without getting blah, groggy, or full of high fructose corn syrup.

This year I made a delicious chocolate cake using 100% raw, vegan ingredients. It’s decadent and delicious, with healthy fats, natural sugars and zero guilt. It will turn even your most carnivorous friends into raw food lovers! Here are the stats for the main ingredients:

Hazelnuts:

  • Hazelnuts have a high amount of vitamin E in addition to B vitamins, including folate. Vitamin E is important in maintaining healthy skin, hair and nails. The B vitamins are important in proper cell and energy metabolism. Hazelnuts are also a rich source of potassium, calcium and magnesium. The minerals provide many health benefits, including regulating a healthy blood pressure.
  • Hazelnuts contain heart-healthy fats that can protect heart health. Specifically, they are high in healthy polyunsaturated and mononunsaturated fats and low in unhealthier unsaturated fats. Hazelnuts are a good source of oleic acid. Oleic acid can help to lower levels of bad cholesterol, LDL, and can raise levels of good cholesterol, HDL, in the body.

Dates:

  • Dates contain many minerals, including potassium, copper, sulfur, iron and magnesium. Dates are a particularly good source of calcium, which helps promote strong teeth and bones. Dates are also a good, low-fat source of fiber.

Cacao:

  • One of the main health benefits of chocolate is its high concentration of antioxidants. It’s a superfood! If you want the best hardcore antioxidant power of cacao beans/seeds, then you will want to get it in its natural raw state – nothing added, nothing taken away.
  • It’s got phenylethylamine, which is a mood enhancers. In combination with theobromine, phenylethylamine can elevate your mood because it is a super low potency antidepressant that works similar to the body’s endogenous dopamine and adrenaline. The serotonin also balances your mood.
  • Essential Minerals: magnesium, calcium, iron, zinc, copper, potassium and manganese
  • Essential Vitamins: A, B1, B2, B3, C, E and Pantothenic acid
  • Other fun stuff: It’s an anti-aging superfood, it can increase circulation, and help sharpen your focus due to it’s synergistic effect on your body, blood, and more!

SOURCE

If you’re interested in the recipe, give me a shout below!

More holiday recipes for Yogis to come!

Fuel III: Yogi Christmas Cake!

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Fuel II: Green Smoothie Love

One of the major staples of my diet, especially in the summer, is green smoothies. I used to be very skeptical of these because I thought they’d be completely nasty, but I have to say they’ve been such a positive change in my diet. To me, Sun Warrior Vanilla Protein is delicious and improves the texture so much. My gentlemen friend is a fan of Vega Chocolate.  I add greens to every smoothie because I figure it would be difficult to eat that much spinach on its own, and supposedly it’s easier to digest blended up. Some people object to smoothies because they’re ‘pure sugar,’ but I find that coupling them with greens and a healthy source of protein is amazing fuel for my yoga practice, work, or just a long day ahead.

In the Mix:

Unsweetened Vanilla Almond Milk

Sun Warrior Raw Vegan Vanilla Protein

-1 banana

-Frozen mixed berries/frozen blueberries

Açai unsweetened smoothie packs

Sweet Greens with Lemon juice or Essential Greens Juice

-Spinach

Adjust the amounts of each ingredient to achieve the taste/texture that you like. If you’re not used to greens and the idea makes you cringe, just add a tiny bit at a time. After a couple smoothies add some more, and so on and so forth. You will be a green smoothie master in no time!

Sun Warrior Raw Vegan Vanilla Protein Nutrition:

Serving Size: 1 scoop (21gm.)
Amount Per Serving
Calories 70 Calories from fat   5
%Daily Value*  
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 50mg 2%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 5%
Sugars 0g
Protein 15g
Ingredients: Whole brown rice protein, stevia, xanathan gum, vanilla

One drawback of this magical stuff is that it’s a little spendy. I look for it on sale and on amazon.

Love my smoothies, how do you fuel?

An entertaining video about green smoothies

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fuel I

I do yoga every day. While intention, self care, positive thinking, etc. are all good ways to drive a healthy practice, you have to remember that this is work, and your physical body has needs. Being a physical practice, you need protein(not too little, not too much), hydration, and overall proper nutrition to keep you going.

I am a vegetarian, so many people ask, “where do you get your protein?” This is easy. I drink smoothies every day, and add in my SunWarrior Protein. This is a raw, vegan protein that is not only for people with dietary restrictions, but any person who works and plays hard. I eat almonds, and protein rich whole wheat bagels.

Hydration is also really important, especially for those of us who do hot yoga. You always over-estimate how much water you drink, but I think 120 oz. of water is a good place. It sounds like a lot, but your body needs it! I also often drink a coconut water before or after class and hungover mornings. My favorite brands are Harmless Harvest, or if you are in Seattle you can pick up an Evolution Fresh coconut water at any starbucks. And of course, straight from the coconut!

This video (a promo for SunWarrior) does a great job of explaining just why plant-based protein works so well.


I don’t mean to throw a lot of product placement your way, I just wanted to make some healthy suggestions on fueling your practice. I love these products and will only ever write about products I love.

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