Not as Strange as You Think: Explanation of Common Yoga Practices

New to yoga? Don’t let words like “Om” and “Namaste” keep you away.

Many of my clients are confused but curious about the things I understand about yoga, gained from my decades of practice and training in yoga and yoga therapy. They wonder about the significance of Oms, saying Namaste, and hearing about Gods and Goddesses. I often ponder the questions: Is yoga a religion? Is it a cult? Does it involve worshipping a statue? Or is it about worshipping the light within ourselves? And do I need to chant and pray every time I attend a class?

Whether you are new to practicing yoga at a studio or you are an experienced yoga teacher, asking the right questions is important. It is essential for both beginners and veterans to analyze the rituals that differ from one class to another. This will help us understand our preferences and tastes, and make informed decisions that will benefit our individual journeys. Rather than judging these rituals, we should seek to understand their meanings so that we can choose the ones that will be most helpful to us.

If you're considering trying out yoga but feel intimidated by its perceived spirituality or lack of familiarity with the practice, it might be helpful to understand some of the rituals commonly associated with yoga. Keep in mind that these rituals can have varied interpretations depending on the specific teacher and lineage.

Om

Om, also known as Aum, is considered to be the oldest of mantras and represents the primordial sound that encompasses all vibrations in the universe. The sound of Om signifies the beginning, the middle, and the end or destruction of all phases and cycles. Many yoga instructors use the sound of Om at the start and end of a class to unite everyone. Chanting a mantra or a word reminds us that we are all together in this process and helps us to become more aware of the vibrations within and take deeper breaths.

Namaste

Namaste is a greeting that originated in the Indian subcontinent. It is a way of saying hello or goodbye, while also acknowledging the divine within each of us. The word "Namaste" can be accompanied by a slight bow and bringing the palms together, but these gestures are not necessary. The essence of the greeting lies in the intention behind it and the message of recognizing the pure bright light within each of us.

Prebiotics and Probiotics : Friends For Life

TL;DR: 

• Probiotics are friendly microorganisms inhabiting our digestive tract that aid digestion and may confer additional health benefits. 

• Prebiotics are non-living, non-digestible carbs that serve as food for Probiotics.

Go deeper:

Probiotics are living microorganisms that are beneficial for our gut health. They include bacteria and yeast that naturally reside in our intestinal tract. We can obtain probiotics from the food we eat or supplements we take. Different types of probiotics have different effects on our gut microbiome. Although the term "probiotics" is relatively new, humans have been consuming them for thousands of years. Foods that are cultured or fermented are excellent sources of probiotics.

Examples of such foods include:

• yogurt, kefir, and buttermilk

• aged cheese such as cheddar, Gouda, or Parmesan

• sauerkraut, kimchi and other pickled versions of veggies

• sourdough bread

• miso (fermented barley or soy or rice)

• tempeh – fermented soy

• kombucha – a fermented tea that is gaining in popularity in the US

• beer, wine (yay!)

Probiotics have potential health benefits that are varied and wide-ranging, but scientists are still trying to understand the complex symbiosis between the gut, bacteria, and other parts of our body. Besides regulating bowel movement, probiotics may also help treat diarrhea, reduce lactose intolerance, boost the immune system, lower the risk of colon cancer, and decrease blood pressure and cholesterol levels. It is worth noting that when you take antibiotics while being sick, you not only kill off harmful bacteria but also the beneficial probiotics.

Don’t forget, when you are sick and take antibiotics, you’re killing off the germs that made you ill, but also the probiotics.

On to prebiotics. 

Prebiotics are different from probiotics in that they are not living organisms. Instead, they are a type of fiber that our body cannot digest. However, the bacteria living in our gut, including the probiotics, can digest this fiber. By feeding these beneficial bacteria with prebiotics, we can help them maintain their ability to support our overall health.

Foods with prebiotics include:

• raw chicory root – the top source, with almost 60% fiber

• raw Jerusalem artichoke

• raw garlic, leeks, and onions

• whole wheat

• fruits and vegetables

• legumes

Each person's gut has its own unique set of bacteria. This means that the effects of consuming the same probiotics and prebiotics can vary greatly from person to person. It's a good idea to experiment with different foods to see which ones work best for you. The most effective way to consume probiotics and prebiotics is through food, not supplements.

Kick the Sugar and Reclaim Your Health!

Sugar is almost everywhere. It’s not only in our pastries and desserts, but it’s also in our coffee, in our soup, even in salad dressings!

Sugar robs the body of nutrition. It can rot your teeth and cause fatty deposits to build up in your liver. It’s the main cause of cellulite, body fat, and metabolic issues. Sugar also creates an acidic environment in the body, which leads to disease.

So you can see why it would be important to kick sugar to the curb and swap it out for healthier alternatives.

Now, I’m not about deprivation. Not in the least. I like a sweet treat as much as the next person. But I make sure that what I’m eating isn’t going to negatively impact my health, so I make sure that any treats I’m eating are sweetened with a healthy sweetener, like honey or maple syrup, or natural sugar substitute, like stevia or xylitol.

Once you start switching to healthy sweeteners and low-sugar substitutes, you’ll notice that you have fewer and fewer cravings for sugar. You’ll also find that you’re tasting the natural sweetness of fruits and vegetables without needing to put anything on top of them.

Getting off of sugar will help you to ditch the afternoon energy crash, stabilize your blood sugar, look younger, and create a more alkaline environment that your body will thrive in.

What will you swap out these week for a healthier, low-sugar or sugar-free alternative?

The Perfect Snack for Energy, Vitality, and Weight Loss

Want a snack that’s not only healthy, but tasty and full of nutrition? One that will maybe even help you to whittle your waistline?

Introducing…. The protein ball.

These bite-size snacks are the perfect way to enjoy something yummy while also packing a whopping nutritional punch.

 Ingredients:

• 1 cup (about 175g) dates, pitted (if dry, soak them in warm water for 10 minutes then drain)

• 3/4 cup (about 70g) rolled oats

• 1/2 cup (about 130g) natural peanut butter or almond butter (ensure it's vegan and unsweetened)

• 1/4 cup (about 30g) vegan protein powder (pea, hemp, or rice protein work well)

• 2 tablespoons chia seeds

• 2 tablespoons flaxseed meal

• 1/2 teaspoon vanilla extract

• A pinch of salt (if your nut butter is unsalted)

• Optional: 1/4 cup (about 45g) vegan dark chocolate chips or cacao nibs, shredded coconut, or nuts for coating

Instructions:

1. Blend Dates: In a food processor, blend the dates until they form a dough-like consistency. Remove and set aside in a bowl.

2. Mix Dry Ingredients: To the food processor (no need to clean after the dates), add the rolled oats, vegan protein powder, chia seeds, flaxseed meal, and a pinch of salt. Pulse a few times until the mixture is evenly combined.

3. Combine Wet and Dry: Add the peanut or almond butter and vanilla extract to the mixture in the food processor. Pulse again until the mixture starts to come together. Then, add the date paste back into the food processor. Process until a sticky dough forms. If the mixture is too dry, add a teaspoon of water at a time until it reaches the right consistency.

4. Add Extras: If using, fold in chocolate chips or cacao nibs by hand.

5. Roll the Balls: Using a spoon, scoop out the dough and roll into balls using your hands. If the mixture sticks to your hands, wetting them slightly can help.

6. Coat: Roll the balls in shredded coconut, chopped nuts, or extra protein powder for a finishing touch, if desired.

7. Chill: Place the balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.

Nutritional Information:

Each protein ball (assuming the recipe makes about 20) will vary in nutritional content based on the specific ingredients used. On average, each ball may contain:

• Calories: 100-150

• Protein: 5-7g

• Fat: 6-8g

• Carbohydrates: 10-15g

• Fiber: 2-3g

This recipe is not only nutritious but also highly adaptable. Feel free to experiment with different types of nut butters, protein powders, and mix-ins to suit your taste preferences and nutritional needs.

You can use any kind of protein powder for these balls, but I highly recommend giving hemp protein powder a try. Living Harvest and Nutiva are two great brands of unrefined, pure hemp protein.

This protein ball has a lot of healthy ingredients. In one serving, you’re getting:

·      Antioxidants from raw cacao

·      Omega-3s from flax seeds

·      Magnesium for muscle relaxation from sunflower seeds

·      Anti-parasitic and anti-viral properties of shredded coconut

·      Metabolic boost from coconut oil

Try whipping up this tasty treat to satisfy your taste buds AND provide a whopping nutritive punch!