For those who have perused some of the older articles I've written for this site, you might have come across my piece 'Eat Fat to Lose Fat'. If not, then definitely check it out. Today I want to lead on from that topic .. kind of. Well, actually what I have to say today is more about eating fat to gain fat. No, I'm not contradicting myself! You see, as much as I'm pro-fat when it's the good kind I do still have to admit that some fats are most definitely to be avoided.
So here they are:
*Yes, I've geared most of my explanations here toward weight gain/loss because it's a useful analogy when talking about fat. But, as I'm sure common sense will tell you, these nasty fats will affect not only your weight, but your overall health and wellness, as well as most definitely your energy for Bikram and other activities.
1. Trans Fats.
Why they’re nasty: Otherwise known as hydrogenated fats, these fats start out as vegetable oils such as corn oil, sunflower oil or canola oil. Through a process that includes adding tiny metal particles, mixing with soap-like emulsifiers, and sometimes cleaning with bleach, the oils are changed from a liquid to a solid fat. Trans fats lower HDL (good cholesterol), raise LDL (bad cholesterol), raise blood sugar levels, and cause weight gain through digestive and hormonal upset. So why are they on our shelves?! Trans fats are much firmer than natural baking fats. This means the baker can pack more in without a greasy feel, so you feel full when you eat them. They’re also cheap.
2. Low grade olive oils.
Why they’re nothing like their extra-virgin cousins: Cheap olive oil is basically the leftover of the leftovers. Think of extra-virgin as the cream of the crop, the first batch of oil produced from the olives. Virgin olive oil is what comes next. The olives still have some nutrients remaining. The end of the oil-making process consists of squeezing out every last remaining drop to produce plain olive oil. Yes, it might be cheaper and still have some attractive tuscan-style packaging, but it’s definitely no good. How does this affect your body? You won’t get the nutrients that good fats should give you to aid hormone production, balance blood sugar levels, and get your metabolism and digestive system moving. It’s also not as satisfying as quality fat, so you may eat more throughout the rest of the day.
3. Skin, fat or rind from conventionally farmed animals.
Why you’ll gain weight: It’s simple really. Fat stores toxins. Conventionally farmed animals are kept in close quarters, generally indoors, and fed cheap grain when they should be eating grass. This causes them to get sick. Sickness equals antibiotics and other drugs. The excess of this chemical concoction is stored in the animals fat. Anything stored in fat cells causes them to expand. So what happens when you eat that fat? Well .. fat stores toxins. And not just in animals. Don’t want to expand your existing fat cells? Don’t fill them up with toxins.
4. Low-fat dairy products.
Low fat for weight loss is a huge myth. Why it doesn’t work: Dairy in its full-fat state is a whole food and your body recognises it as such. Low-fat dairy is confusing to your digestive system, slowing digestion and other metabolic functions. This can lead to bloating and fluid retention in the short-term. In the long-term, anything that messes with your digestion contributes to weight gain. Add to this the fact that many low-fat dairy products have substantial amounts of sugar added and you have a recipe for a fat belly. Go with full fat and you’ll notice your belly shrink and your appetite diminish as you give your body what it needs. Ps – when it comes to dairy, I always advocate organic as it is free of nasty antibiotics and the cows have been grass-fed.
5. Excess polyunsaturated or Omega 6 fats.
What do I mean? Commercial vegetable oils such as sunflower, corn oil, soy oil, safflower oil, canola oil, or products that contain these oils (margerine and basically any baked or processed product!). Why they’re bad for you: This isn’t even the complete list, but here goes. Excess consumption of polyunsaturated oils has been shown to contribute to a large number of disease conditions including increased cancer and heart disease; immune system dysfunction; damage to the liver, reproductive organs and lungs; digestive disorders; depressed learning ability; impaired growth; and weight gain. It’s scarily easy to consume an excess of these fats, so up your chances by steering clear of processed or packaged products.
Questions or comments? Get involved in the comments section - let's build this community!
Not just Food for Yoga. Food for Life.
Kat
Monday, September 22, 2008
Thursday, September 11, 2008
What To Eat Before Bikram Class - Part One
This morning I made a big mistake. Huge. In fact, looking back, it was really pretty silly of me. After all, I've been practicing Bikram for 18 months now, and have run a business in the Fitness Industry for nearly a decade. And yet I still thought it was a good idea to eat scrambled cheese and basil eggs for breaky just one hour before class. Okay, I also had toast. And spinach. And bacon. The shame, the shame! The truth is, I knew it wasn’t the best idea, but I just pushed that passing thought away and went for it anyway.
As any of you who have ever gone to class with a full belly will testify, my enjoyment was short lived.
And, needless to say, it was a pretty tough class. Posture by posture I struggled through, gritting my teeth and praying that some kind of super digestion would soon kick in and rid me of my bloated, heavy belly.
Well, that didn’t happen, and my energy remained on a downward droop for the better part of the day. It’s 5pm now, and I’m really only just starting to feel awake again.
I guess I deserved to feel in a slump all day. After all – I know better. And most of the time I do the right thing. But that doesn’t mean I don’t veer off course from time to time. And when I do, it tends to be in a major way. The kind that makes you feel like vomiting while lying face-down in class.
Having said that, there’s a small part of me that realises today’s experience was actually pretty positive. After all - it was certainly a good reminder of why I don’t normally indulge that way prior to entering the sweat centre!
But enough about me. How about you? Do you know what works best in your body before class? What you should eat in order to boost your energy while still feeling nice and light in the belly?
In speaking to students at the Fitzroy Food for Yoga seminar and around the studio, I’ve come to realise that many people really don’t know what – if anything – they should eat before practice. If you fall into this category, ask yourself the following:
Should I Eat At All?
Not everyone needs to eat before class. In fact – for many of us – we’ll get more out of our practice on an empty belly. The question of whether to eat may depend on the time of day. If you’ve been awake for only an hour or so, it’s best to hold off on the food. Food in your belly during class will drain you of energy. This is because you’re body must focus first and foremost on digestion. That pretty much puts a stop to reaching any new limits with your postures, and you may even make yourself feel quite ill. For the same reason, regardless of the time of day, I’d generally cease eating at least 90 minutes before class. There are some exceptions, and I’ll get to that.
If you’ve eaten a large meal on the day in question, I’d leave a good 3 hours before practising and avoid ‘eyes-bigger-than-stomach’ snacking until after class (if at all!) This may be difficult to adapt to initially, but I promise that you will ultimately feel much better for holding out, and your body will thank you for leaving your system free to focus on going the extra mile in class.
But What If I Just Can’t Get By With an Empty Belly?
Those of you who ‘love food and live to eat’ as opposed to ‘eat to live’ may need to eat something small, even if it’s quite close to class. This is mainly for morning classes. Not sure if you fall into this category? If you wake up ravenous most days, seem to digest most foods within an hour or two, and generally have a good idea of what your next few meals will entail, then I’m talking about you.
But even if this is not you, three hours is still a little too long if you haven’t laid a good foundation. For example – if you ate dinner quite early, went to bed hungry, and then didn’t eat more than a light breakfast and a salad for lunch, you may find it pretty tough to hold out through 6pm class until late dinnertime. If you’re not sure whether you need to eat, think back to your last 3 meals. Were they a ‘solid’ meal or just a light snack? If you’ve eaten 3 solid meals within the past 16-24 hours, you should be okay to hold out. If you’ve been skipping meals or grazing, I’d suggest eating something light around 90 minutes before class.
So Which Foods Are Best If I AM Eating Before Class?
We all have different ‘types’ when it comes to which foods work best. To put it very simply, some people function, feel and look their best on a (good quality) high protein/high fat diet while others do better on carbohydrates. I’m definitely a protein person. When I eat predominantly protein and fat, with most of my carbs from vegetables, I’m like a well-oiled machine, and I stay in good shape. If I eat a high-carb diet (even if it’s ‘healthy’) I start feeling and looking awful. But my Mum is exactly the opposite. Long story short – what you should eat before class, and indeed in general, is a very individual matter. The best approach is to eat a light meal with both protein/fat and carbohydrate represented. For example:
I hope I’ve given you the knowledge to start to figure out what the best approach is for you. Don’t worry – I’m not going to leave it there. In my next post I’ll give you an insight into foods you should definitely avoid before class (and why), as well as some more specific ideas on pre-yoga food combinations for different types of people. In the meantime, why not record what you do or do not eat before your next three classes, and track your response. Pay attention to the way your stomach feels, your physical energy, and your mental focus. A 'tick' in all three areas is usually a sign that you're doing things right. I'd love to hear from you in the comments section - what works best for you before class? Do you have any questions for me? Or maybe just something to share about your practice.
Until next time, remember -
It's not just Food for Yoga. It's Food for Life.
Kat
*Oh – just so you know, I didn’t write this all in one go. I actually finished it a couple of days after the big breaky day. In fact, as I write, I’m sitting at a café enjoying my post-yoga poached eggs, spinach and avocado. A much better approach than the one this article began with!
As any of you who have ever gone to class with a full belly will testify, my enjoyment was short lived.
And, needless to say, it was a pretty tough class. Posture by posture I struggled through, gritting my teeth and praying that some kind of super digestion would soon kick in and rid me of my bloated, heavy belly.
Well, that didn’t happen, and my energy remained on a downward droop for the better part of the day. It’s 5pm now, and I’m really only just starting to feel awake again.
I guess I deserved to feel in a slump all day. After all – I know better. And most of the time I do the right thing. But that doesn’t mean I don’t veer off course from time to time. And when I do, it tends to be in a major way. The kind that makes you feel like vomiting while lying face-down in class.
Having said that, there’s a small part of me that realises today’s experience was actually pretty positive. After all - it was certainly a good reminder of why I don’t normally indulge that way prior to entering the sweat centre!
But enough about me. How about you? Do you know what works best in your body before class? What you should eat in order to boost your energy while still feeling nice and light in the belly?
In speaking to students at the Fitzroy Food for Yoga seminar and around the studio, I’ve come to realise that many people really don’t know what – if anything – they should eat before practice. If you fall into this category, ask yourself the following:
Should I Eat At All?
Not everyone needs to eat before class. In fact – for many of us – we’ll get more out of our practice on an empty belly. The question of whether to eat may depend on the time of day. If you’ve been awake for only an hour or so, it’s best to hold off on the food. Food in your belly during class will drain you of energy. This is because you’re body must focus first and foremost on digestion. That pretty much puts a stop to reaching any new limits with your postures, and you may even make yourself feel quite ill. For the same reason, regardless of the time of day, I’d generally cease eating at least 90 minutes before class. There are some exceptions, and I’ll get to that.
If you’ve eaten a large meal on the day in question, I’d leave a good 3 hours before practising and avoid ‘eyes-bigger-than-stomach’ snacking until after class (if at all!) This may be difficult to adapt to initially, but I promise that you will ultimately feel much better for holding out, and your body will thank you for leaving your system free to focus on going the extra mile in class.
But What If I Just Can’t Get By With an Empty Belly?
Those of you who ‘love food and live to eat’ as opposed to ‘eat to live’ may need to eat something small, even if it’s quite close to class. This is mainly for morning classes. Not sure if you fall into this category? If you wake up ravenous most days, seem to digest most foods within an hour or two, and generally have a good idea of what your next few meals will entail, then I’m talking about you.
But even if this is not you, three hours is still a little too long if you haven’t laid a good foundation. For example – if you ate dinner quite early, went to bed hungry, and then didn’t eat more than a light breakfast and a salad for lunch, you may find it pretty tough to hold out through 6pm class until late dinnertime. If you’re not sure whether you need to eat, think back to your last 3 meals. Were they a ‘solid’ meal or just a light snack? If you’ve eaten 3 solid meals within the past 16-24 hours, you should be okay to hold out. If you’ve been skipping meals or grazing, I’d suggest eating something light around 90 minutes before class.
So Which Foods Are Best If I AM Eating Before Class?
We all have different ‘types’ when it comes to which foods work best. To put it very simply, some people function, feel and look their best on a (good quality) high protein/high fat diet while others do better on carbohydrates. I’m definitely a protein person. When I eat predominantly protein and fat, with most of my carbs from vegetables, I’m like a well-oiled machine, and I stay in good shape. If I eat a high-carb diet (even if it’s ‘healthy’) I start feeling and looking awful. But my Mum is exactly the opposite. Long story short – what you should eat before class, and indeed in general, is a very individual matter. The best approach is to eat a light meal with both protein/fat and carbohydrate represented. For example:
- A soft-boiled egg with a little spinach and fetta
- Some natural plain yogurt with half a banana
I hope I’ve given you the knowledge to start to figure out what the best approach is for you. Don’t worry – I’m not going to leave it there. In my next post I’ll give you an insight into foods you should definitely avoid before class (and why), as well as some more specific ideas on pre-yoga food combinations for different types of people. In the meantime, why not record what you do or do not eat before your next three classes, and track your response. Pay attention to the way your stomach feels, your physical energy, and your mental focus. A 'tick' in all three areas is usually a sign that you're doing things right. I'd love to hear from you in the comments section - what works best for you before class? Do you have any questions for me? Or maybe just something to share about your practice.
Until next time, remember -
It's not just Food for Yoga. It's Food for Life.
Kat
*Oh – just so you know, I didn’t write this all in one go. I actually finished it a couple of days after the big breaky day. In fact, as I write, I’m sitting at a café enjoying my post-yoga poached eggs, spinach and avocado. A much better approach than the one this article began with!
Thursday, August 14, 2008
Water, Sugar or Electrolytes? What You Should Drink During Practice.
I had a wonderful class today with Johannes. One of the things I enjoy most about practising at Bikram Fitzroy is the diversity of teachers. With such varied styles there is certainly no chance to switch off from an engaging practice - no matter how long your day has already been, you’re somehow forced to gladly participate to your utmost. I once heard a fellow student comment that 'it doesn't matter how you feel before the class, you're always glad you went once it's over', and I think this really sums up one of the things I most love about Bikram.
As far as variety goes, difference in teaching styles is just the beginning. Now I know I shouldn’t be looking around the room (eyes on self!), but I just can’t help but notice that it’s not just plain old H2O being carried into the room with many students. Apart from a naughtily wandering mind, the bottle we bring with us to class is really our only crutch. Our only (if ever so brief) escape once the sweat starts dripping. So I guess it’s no wonder we all have our own particular ways of individualising and perhaps getting more out of that liquid lifeline.
But personal preference aside, what should we be drinking in class? Well, water is definitely a good place to start. Certainly preferable to sports drinks, which generally contain plenty of sugar and artificial colourings, not to mention a litany of synthetic chemicals. In case you’re wondering, this is a sure way to dehydrate your body, as your liver will be working overtime to flush out those toxins by taking water out of your muscles. The only reason you should ever consume these or any other sweetened drinks in class would be if you are becoming extremely faint and the teacher gives you one.
So is water alone sufficient to help you get the most out of your practice? If it’s plain old tap water, then no, I’d have to say it’s not. This may come as a surprise to many readers, but the truth is that (although it may be highly purified), our tap water does not contain adequate minerals to replace that lost through sweat.
When you sweat, you lose vast amounts of water and sodium (salt), but also a host of other minerals and trace elements including chlorine or chloride, potassium, calcium, phosphorus, and magnesium, zinc, copper, iron, nickel, chromium, and manganese. Many of these are absolutely vital to our health. For example, chromium assists in reducing sugar cravings and stabilising blood sugar levels. It is absolutely essential to replace these lost elements. Particularly when you imagine how many of those vital nutrients are contained in the 3 or more litres you may lose during a particularly busy class!
It’s crucial to ensure that you replace not just the lost fluid, but the health and energy-giving nutrients that are found in that fluid.
There are several ways to do this:
1. Use organic sea salt in your water. You can purchase this at any health food store. Ensure it is organic, or it may have been subject to bleaching. Pure organic sea salt contains over 80 minerals and nutrients. Did you know that we are supposed to get nearly 85% of our minerals from our drinking water? Unfortunately, the purification of water not only kills of bacteria, but also destroys these vital nutrients. By adding sea salt to your water (around 1-2 pinches per 500ml), you are re-mineralising (otherwise known as re-energising) that water and basically turning it back into the life-giving substance it should be. I actually like to add this much sea salt to all my drinking water, with a little extra thrown in for Bikram.
2. Take Electrolytes during or after class. Electrolytes are available in most Bikram studios for purchase. The generally have a pleasant citrus-y taste, and perform a similar job to that of sea salt. If you’re practising 4 or more times per week, I’d recommend both approaches.
3. I’ve heard some talk of people adding lemon, a little vinegar, and some maple syrup to their water. Lemon and vinegar can certainly both aid in digestion, so if this is an area of concern for you, it’s not a bad way to help finish off the natural process that some postures begin for you. Maple syrup is a little more questionable. Even if it is natural and organic, it is still a form of processed sugar, and as much as it might taste nice and give you a small energy boost with each sip, the fact is that each time you ingest sugar your body begins to flush existing water from the body. Can’t escape your physiology on this one I’m afraid! If you struggle with energy throughout class, it is worth looking at what you’ve consumed in the lead up. In my next post I’ll be discussing what best to eat before class. You can also ensure optimal energy by making sure you are well hydrated before class. If you wait till you get into the room to drink up, you’ve left it too late.
Do you have your own tips or habits for getting more out of your water during class? I’d love to hear your comments, ideas and feedback. Please get involved in the comments section below!
Food for Yoga. Food for Life.
Kat
As far as variety goes, difference in teaching styles is just the beginning. Now I know I shouldn’t be looking around the room (eyes on self!), but I just can’t help but notice that it’s not just plain old H2O being carried into the room with many students. Apart from a naughtily wandering mind, the bottle we bring with us to class is really our only crutch. Our only (if ever so brief) escape once the sweat starts dripping. So I guess it’s no wonder we all have our own particular ways of individualising and perhaps getting more out of that liquid lifeline.
But personal preference aside, what should we be drinking in class? Well, water is definitely a good place to start. Certainly preferable to sports drinks, which generally contain plenty of sugar and artificial colourings, not to mention a litany of synthetic chemicals. In case you’re wondering, this is a sure way to dehydrate your body, as your liver will be working overtime to flush out those toxins by taking water out of your muscles. The only reason you should ever consume these or any other sweetened drinks in class would be if you are becoming extremely faint and the teacher gives you one.
So is water alone sufficient to help you get the most out of your practice? If it’s plain old tap water, then no, I’d have to say it’s not. This may come as a surprise to many readers, but the truth is that (although it may be highly purified), our tap water does not contain adequate minerals to replace that lost through sweat.
When you sweat, you lose vast amounts of water and sodium (salt), but also a host of other minerals and trace elements including chlorine or chloride, potassium, calcium, phosphorus, and magnesium, zinc, copper, iron, nickel, chromium, and manganese. Many of these are absolutely vital to our health. For example, chromium assists in reducing sugar cravings and stabilising blood sugar levels. It is absolutely essential to replace these lost elements. Particularly when you imagine how many of those vital nutrients are contained in the 3 or more litres you may lose during a particularly busy class!
It’s crucial to ensure that you replace not just the lost fluid, but the health and energy-giving nutrients that are found in that fluid.
There are several ways to do this:
1. Use organic sea salt in your water. You can purchase this at any health food store. Ensure it is organic, or it may have been subject to bleaching. Pure organic sea salt contains over 80 minerals and nutrients. Did you know that we are supposed to get nearly 85% of our minerals from our drinking water? Unfortunately, the purification of water not only kills of bacteria, but also destroys these vital nutrients. By adding sea salt to your water (around 1-2 pinches per 500ml), you are re-mineralising (otherwise known as re-energising) that water and basically turning it back into the life-giving substance it should be. I actually like to add this much sea salt to all my drinking water, with a little extra thrown in for Bikram.
2. Take Electrolytes during or after class. Electrolytes are available in most Bikram studios for purchase. The generally have a pleasant citrus-y taste, and perform a similar job to that of sea salt. If you’re practising 4 or more times per week, I’d recommend both approaches.
3. I’ve heard some talk of people adding lemon, a little vinegar, and some maple syrup to their water. Lemon and vinegar can certainly both aid in digestion, so if this is an area of concern for you, it’s not a bad way to help finish off the natural process that some postures begin for you. Maple syrup is a little more questionable. Even if it is natural and organic, it is still a form of processed sugar, and as much as it might taste nice and give you a small energy boost with each sip, the fact is that each time you ingest sugar your body begins to flush existing water from the body. Can’t escape your physiology on this one I’m afraid! If you struggle with energy throughout class, it is worth looking at what you’ve consumed in the lead up. In my next post I’ll be discussing what best to eat before class. You can also ensure optimal energy by making sure you are well hydrated before class. If you wait till you get into the room to drink up, you’ve left it too late.
Do you have your own tips or habits for getting more out of your water during class? I’d love to hear your comments, ideas and feedback. Please get involved in the comments section below!
Food for Yoga. Food for Life.
Kat
Wednesday, August 6, 2008
Girls Listen Up: How to Feel Normal and Maintain your Practise at That Time of Month
Now this one’s for the girls, but don’t you men wander away just yet – what I’m about to tell you could save you having to listen to your partner moan about how huge, uncomfortable, and out-of-action she is at that time of month. Just be careful how you go about passing on my suggestions!
Now, I know I’m not the only woman out there who puffs up when I get my period. Let alone a week beforehand! I know it because every new client who comes to see me tells me all about it!
I mean, really, we do have it a bit tough. Mood swings I can handle (even if everyone around me can’t handle me), but it’s just so frustrating to feel like all the hard work, sweaty clothes, early-morning or late-night practise, not to mention a general attempt at healthy living was paying off; and then BAM! It’s like flipping a switch for some women! Overnight you seem to gain not just one but several spare tyres, your emotions spiral out of control, and your energy slumps as you contemplate working your way through the entire confectionary aisle. Many women consider this an optimal time to take a break from life. To cross Bikram out of their diary, pause their gym memberships, and say good-bye to healthy home cooked meals.
Over the years, as I’ve come to understand more about how hormones affect us at that time, and after trying and testing just about anything, I've found some semblance of an answer.
So here’s what works. Seriously. Remember - you could continue to moan and whinge and consume chocolate like a one-woman army, or you could just try the following tricks, and feel (at least) semi-human during this tormenting time.
Flatten your Bloated Tum By Avoiding Processed Carbohydrate
Regular readers will know that I don’t encourage you to eat processed carbs as part of your regular diet. By processed carbs, I mean white breads, pasta, rice and even white potatos. Cakes, biscuits, chocolates, crisps and soft drinks also fall into this category. Around that time of month (a week before, and during), it’s particularly important to replace these foods with fresh vegetables, fruits and whole grains. This is because processed carbs contribute to out-of-whack hormones, and may cause an additional output of estrogen – one of whose jobs is to make your body think it’s pregnant! Which equals: bigger. Makes sense, doesn’t it?
Curb Cravings and Up Your Exercise Desire with Quality Protein and Fat
During times of stress or hormonal change, you’ll often notice sweet cravings. In many cases, this is because your body is not getting the building blocks it needs to run your system, balance your hormones, and keep your digestive system going. In the lead-up to your next period, try increasing your intake of quality fats and proteins. Include avocado, extra virgin olive oil, organic meats such as lamb, beef and chicken thighs, and even supplement with some Omega 3 capsules. The idea is not to eat extra food (in quantity), it’s more about changing the percentages of your carbs to protein/fat slightly in favour of more protein/fats. I guarantee this works – I haven’t had a single client for whom it hasn’t!
Flush out the fluid with sea salt
I plan to write soon on the benefits of adding sea salt to your water during practise. In my opinion, it's almost a must. In the meantime, think about this: many people believe salt consumption will make them retain fluid. Whilst this is true, lack of salt can also cause you to puff up! If you’re cautious about salt consumption, this could be you! I’m not talking about bleached white table salt – go for the grey chunky sea salt crystals. You’ll find them in any health food or organic store. Add a few pinches to your water and meals and watch your body deflate. On Bikram days, go for a little extra to replace what’s lost when you sweat.
De-bloat your Belly with Gentle Exercise
Please, please, please – don’t be one of those girls who shies off Yoga - or indeed any exercise - for a week when you’ve got your period! Honestly – you’re not that fragile. While it’s true that high-impact exercise, record setting lifts in the gym, or Bikram in the front row without a handy bottle of water may not be a great idea at this time, gentle exercise is a great idea. Bikram is one of the best things you can do for your body at this time. It will lift your energy, get your digestive system moving, and can also mean at least 90 minutes in the day when you won’t be sitting around feeling sorry for yourself and giving in to sweet temptation.
What are your tricks for keeping your body on track and sticking with your practise during your period? Get involved in the Bikram Fitzroy community by leaving a comment below.
Now, I know I’m not the only woman out there who puffs up when I get my period. Let alone a week beforehand! I know it because every new client who comes to see me tells me all about it!
I mean, really, we do have it a bit tough. Mood swings I can handle (even if everyone around me can’t handle me), but it’s just so frustrating to feel like all the hard work, sweaty clothes, early-morning or late-night practise, not to mention a general attempt at healthy living was paying off; and then BAM! It’s like flipping a switch for some women! Overnight you seem to gain not just one but several spare tyres, your emotions spiral out of control, and your energy slumps as you contemplate working your way through the entire confectionary aisle. Many women consider this an optimal time to take a break from life. To cross Bikram out of their diary, pause their gym memberships, and say good-bye to healthy home cooked meals.
Over the years, as I’ve come to understand more about how hormones affect us at that time, and after trying and testing just about anything, I've found some semblance of an answer.
So here’s what works. Seriously. Remember - you could continue to moan and whinge and consume chocolate like a one-woman army, or you could just try the following tricks, and feel (at least) semi-human during this tormenting time.
Flatten your Bloated Tum By Avoiding Processed Carbohydrate
Regular readers will know that I don’t encourage you to eat processed carbs as part of your regular diet. By processed carbs, I mean white breads, pasta, rice and even white potatos. Cakes, biscuits, chocolates, crisps and soft drinks also fall into this category. Around that time of month (a week before, and during), it’s particularly important to replace these foods with fresh vegetables, fruits and whole grains. This is because processed carbs contribute to out-of-whack hormones, and may cause an additional output of estrogen – one of whose jobs is to make your body think it’s pregnant! Which equals: bigger. Makes sense, doesn’t it?
Curb Cravings and Up Your Exercise Desire with Quality Protein and Fat
During times of stress or hormonal change, you’ll often notice sweet cravings. In many cases, this is because your body is not getting the building blocks it needs to run your system, balance your hormones, and keep your digestive system going. In the lead-up to your next period, try increasing your intake of quality fats and proteins. Include avocado, extra virgin olive oil, organic meats such as lamb, beef and chicken thighs, and even supplement with some Omega 3 capsules. The idea is not to eat extra food (in quantity), it’s more about changing the percentages of your carbs to protein/fat slightly in favour of more protein/fats. I guarantee this works – I haven’t had a single client for whom it hasn’t!
Flush out the fluid with sea salt
I plan to write soon on the benefits of adding sea salt to your water during practise. In my opinion, it's almost a must. In the meantime, think about this: many people believe salt consumption will make them retain fluid. Whilst this is true, lack of salt can also cause you to puff up! If you’re cautious about salt consumption, this could be you! I’m not talking about bleached white table salt – go for the grey chunky sea salt crystals. You’ll find them in any health food or organic store. Add a few pinches to your water and meals and watch your body deflate. On Bikram days, go for a little extra to replace what’s lost when you sweat.
De-bloat your Belly with Gentle Exercise
Please, please, please – don’t be one of those girls who shies off Yoga - or indeed any exercise - for a week when you’ve got your period! Honestly – you’re not that fragile. While it’s true that high-impact exercise, record setting lifts in the gym, or Bikram in the front row without a handy bottle of water may not be a great idea at this time, gentle exercise is a great idea. Bikram is one of the best things you can do for your body at this time. It will lift your energy, get your digestive system moving, and can also mean at least 90 minutes in the day when you won’t be sitting around feeling sorry for yourself and giving in to sweet temptation.
What are your tricks for keeping your body on track and sticking with your practise during your period? Get involved in the Bikram Fitzroy community by leaving a comment below.
Wednesday, July 2, 2008
The Great Debate: Sugar vs Fat
The truth about fat is that it’s generally not the evil criminal you may well imagine it to be. In fact, it’s not even the main offender when it comes to weight gain. I realise how ironic that sounds! But the truth is that eating fat can not only keep you in good physical shape, it can affect your hormones, your energy, your digestion, and even your sleep. Not to mention give you the vitality to bend, reach, twist, and pull to your maximum!
Five things you need to know about eating fat for optimal nutrition and an enhanced practise.
1. Your body will make fat whether you eat it or not. In fact, most fat in your fat cells is made in your body from carbohydrates! This means the more sugar you eat, the more those fat cells expand. This will have a detrimental effect not only on your waistline, but also your health and the longevity of your vital organs. (Pst: that means your life-span).
2. Fat (no, I don’t mean candy bars, I’m talking about good fat) is an important and necessary nutrient for your health. It’s needed for calcium absorption, it protects the liver from toxins, and it enhances the strength of your immune system
3. Without enough fat in your diet, your body will deliberately slow your metabolism and hold onto existing fat. This is a survival instinct that you can’t fight. Rather than using fat, your body will eat up all your muscle for energy, which will only slow your metabolism further, and make you feel terrible!
4. Choosing a high-carb diet that is also low in fat can cause your body to release insulin more day in, and day out. Insulin’s main job is to enhance your fat storing capabilities. This will literally make you a fat storing machine, and will slow your digestive system, robbing you of energy and leaving you tempted to sit out all those tough master poses! Eating the right amount of fat will help balance your hormones and flatten your stomach by burning existing fat stores, and will give you the get-up-and-go to push through even the longest triangle pose.
5. We all have individual fat requirements. The best sources are from natural, organic sources, such as coconut oil, organic meats, raw nuts, and quality oils. To learn more about how much fat you need, stay tuned for our next Food for Yoga seminar, and keep reading this blog.
Of course, you don’t have to wait for my next musing to learn more – I welcome your questions at any time, regardless of how related they are to this topic! If it has anything to do with Food for Yoga, I’m your girl. The comments section of this blog is there for a reason – don’t be shy; get involved. Today!
And remember – it’s not just Food for Yoga. It’s Food for Life.
Kat
Five things you need to know about eating fat for optimal nutrition and an enhanced practise.
1. Your body will make fat whether you eat it or not. In fact, most fat in your fat cells is made in your body from carbohydrates! This means the more sugar you eat, the more those fat cells expand. This will have a detrimental effect not only on your waistline, but also your health and the longevity of your vital organs. (Pst: that means your life-span).
2. Fat (no, I don’t mean candy bars, I’m talking about good fat) is an important and necessary nutrient for your health. It’s needed for calcium absorption, it protects the liver from toxins, and it enhances the strength of your immune system
3. Without enough fat in your diet, your body will deliberately slow your metabolism and hold onto existing fat. This is a survival instinct that you can’t fight. Rather than using fat, your body will eat up all your muscle for energy, which will only slow your metabolism further, and make you feel terrible!
4. Choosing a high-carb diet that is also low in fat can cause your body to release insulin more day in, and day out. Insulin’s main job is to enhance your fat storing capabilities. This will literally make you a fat storing machine, and will slow your digestive system, robbing you of energy and leaving you tempted to sit out all those tough master poses! Eating the right amount of fat will help balance your hormones and flatten your stomach by burning existing fat stores, and will give you the get-up-and-go to push through even the longest triangle pose.
5. We all have individual fat requirements. The best sources are from natural, organic sources, such as coconut oil, organic meats, raw nuts, and quality oils. To learn more about how much fat you need, stay tuned for our next Food for Yoga seminar, and keep reading this blog.
Of course, you don’t have to wait for my next musing to learn more – I welcome your questions at any time, regardless of how related they are to this topic! If it has anything to do with Food for Yoga, I’m your girl. The comments section of this blog is there for a reason – don’t be shy; get involved. Today!
And remember – it’s not just Food for Yoga. It’s Food for Life.
Kat
Wednesday, June 25, 2008
Could Food Intolerance Be Slowing Down Your Practise?
I bet you didn’t know you could flatten your tummy, dramatically boost your energy, and inject new life into your Bikram practise in just three days?
‘Yeah, right’, I hear you scoff.
‘I’ve heard that one before!’
Well this is for real. Seriously.
Now, don’t get too excited, I don’t mean that your excess body fat will magically disappear in its entirety in just three days or that you'll be doing the standing splits in floor bow!
So what am I talking about then?
Here’s a hint – have you ever had a delicious pasta or risotto, or maybe a big cheesy pizza, only to wake up the next morning with a stomach so gassy it could just about fuel a hot air balloon?
Ever been sinus-y all day after drinking one too many lattes over breaky?
If this rings even the hint of a bell then you could have a food intolerance. Ninety percent of the people I've consulted over the years have some form of food intolerance, and recent research shows that up to sixty-five percent of our population could have undiagnosed food intolerances. That's plural. Given those stats, it's probably worth looking into - wouldn't you say?
The most common intolerances are wheat, gluten (a protein that is found in wheat and some other grains), and dairy, but it is conceivable that any food – including fruits, vegetables and any form of protein, animal or vegetable – could be causing you some major gut disruption, zapping your energy both in and out of the Bikram room, and causing a host of other complaints from headaches, to mood swings, to increased body fat.
So What Is a Food Intolerance?
• A food intolerance is not the same as an allergy. An allergy can severely incapacitate you, even to the point of death in some cases, whereas an intolerance shows up with low-level symptoms such as bloating, sinus problems, digestive disorders and general discomfort. This is why many intolerances often go unnoticed for years.
• Despite the low level symptoms caused by food intolerance, they can – over time – result in some pretty serious outcomes, including (but by no means limited to!) a poorly functioning colon, chronic low back pain, chronic sinus problems, and increased fat storage as a result of poor metabolism and digestion of food. On top of this, that bloated look just ain’t pretty, and it sure don't feel good!
• The good news is that eliminating a food that you are intolerant to from your diet will immediately improve your digestion, ridding you of uncomfortable symptoms and resulting in a visibly flatter and more comfortable stomach in as little as two or three days.
How To Determine If YOU Have a Food Intolerance
Well, the chances are that if you think a food isn’t agreeing with you, you’re probably on the right track. But here’s what you can do to be sure:
• Keep track of the symptoms you think are related. This may include bloating or gas, headaches, blurry vision, mental fogginess, and clogged sinuses. If you notice that you experience one or more of these every time you eat a certain food, you are most likely intolerant to that food.
• Take the pulse test. Measure your heart rate before you eat the offending food item. The simplest way to do this is sit down, find your pulse and count the beats for 60 seconds. Next, eat the food, and then after one minute, re-measure your heart rate. If it has raised or lowered by more than 4 beats p/minute, you may be intolerant to that food.
• The most conclusive way to know if you are intolerant to a certain food, is to be tested. Testing can be done through an allergist, a kinesiologist, a naturopath, or a nutritionist. Each will have their own methods of testing. Before booking in with someone, I’d recommend chatting with them over the phone.
Solving the Problem
From here it’s a simple process of cutting out the food in question. To really see a difference, I’d recommend doing this for at least two weeks. Having said that, if a food has been really wreaking havoc with your system, cutting it out will create noticeable change in as little as two or three days. Not only will you enjoy the aesthetic benefits of a flatter belly, you’ll be improving your health, energy and mental focus - not to mention taking your body to places you never thought you'd go in the Yoga room!
Not just Food for Yoga - Food for Life
Kat
‘Yeah, right’, I hear you scoff.
‘I’ve heard that one before!’
Well this is for real. Seriously.
Now, don’t get too excited, I don’t mean that your excess body fat will magically disappear in its entirety in just three days or that you'll be doing the standing splits in floor bow!
So what am I talking about then?
Here’s a hint – have you ever had a delicious pasta or risotto, or maybe a big cheesy pizza, only to wake up the next morning with a stomach so gassy it could just about fuel a hot air balloon?
Ever been sinus-y all day after drinking one too many lattes over breaky?
If this rings even the hint of a bell then you could have a food intolerance. Ninety percent of the people I've consulted over the years have some form of food intolerance, and recent research shows that up to sixty-five percent of our population could have undiagnosed food intolerances. That's plural. Given those stats, it's probably worth looking into - wouldn't you say?
The most common intolerances are wheat, gluten (a protein that is found in wheat and some other grains), and dairy, but it is conceivable that any food – including fruits, vegetables and any form of protein, animal or vegetable – could be causing you some major gut disruption, zapping your energy both in and out of the Bikram room, and causing a host of other complaints from headaches, to mood swings, to increased body fat.
So What Is a Food Intolerance?
• A food intolerance is not the same as an allergy. An allergy can severely incapacitate you, even to the point of death in some cases, whereas an intolerance shows up with low-level symptoms such as bloating, sinus problems, digestive disorders and general discomfort. This is why many intolerances often go unnoticed for years.
• Despite the low level symptoms caused by food intolerance, they can – over time – result in some pretty serious outcomes, including (but by no means limited to!) a poorly functioning colon, chronic low back pain, chronic sinus problems, and increased fat storage as a result of poor metabolism and digestion of food. On top of this, that bloated look just ain’t pretty, and it sure don't feel good!
• The good news is that eliminating a food that you are intolerant to from your diet will immediately improve your digestion, ridding you of uncomfortable symptoms and resulting in a visibly flatter and more comfortable stomach in as little as two or three days.
How To Determine If YOU Have a Food Intolerance
Well, the chances are that if you think a food isn’t agreeing with you, you’re probably on the right track. But here’s what you can do to be sure:
• Keep track of the symptoms you think are related. This may include bloating or gas, headaches, blurry vision, mental fogginess, and clogged sinuses. If you notice that you experience one or more of these every time you eat a certain food, you are most likely intolerant to that food.
• Take the pulse test. Measure your heart rate before you eat the offending food item. The simplest way to do this is sit down, find your pulse and count the beats for 60 seconds. Next, eat the food, and then after one minute, re-measure your heart rate. If it has raised or lowered by more than 4 beats p/minute, you may be intolerant to that food.
• The most conclusive way to know if you are intolerant to a certain food, is to be tested. Testing can be done through an allergist, a kinesiologist, a naturopath, or a nutritionist. Each will have their own methods of testing. Before booking in with someone, I’d recommend chatting with them over the phone.
Solving the Problem
From here it’s a simple process of cutting out the food in question. To really see a difference, I’d recommend doing this for at least two weeks. Having said that, if a food has been really wreaking havoc with your system, cutting it out will create noticeable change in as little as two or three days. Not only will you enjoy the aesthetic benefits of a flatter belly, you’ll be improving your health, energy and mental focus - not to mention taking your body to places you never thought you'd go in the Yoga room!
Not just Food for Yoga - Food for Life
Kat
Wednesday, June 18, 2008
Eat Fat, Lose Fat
Eat fat to lose fat.
Sounds kinda crazy at first, doesn’t it?
Some years back a friend tried to get me off the low-fat bandwagon. I told him there was no way! I had a hard enough time as losing that last layer and thought he must be mad to suggest the solution was to eat more fat!
As I’m sure you guessed from the title of this post, I came around. And as much as I know that most avid Bikram devotees practice for health reasons, for injury rehabilitation, or just because we love it so much, I also know that many people hope to lose body fat through Bikram. Achieving an ideal level of body fat is just one aspect of good health (yes, it's not just about looking a certain way), but it's one that cause ongoing stress and turmoil for many people.
So let me save you some heartache. Coming back to that friend of mine ... to cut a long story short, let me tell you that these days, after years of my own research and testing, I advise many of my clients to increase their intake of good fats – even saturated fat and cholesterol.
I’m not insane, I’m not trying to kill you, and I’m certainly not the first person to sing the praises of fat. In fact, a recent article will explain for you in eye-opening detail just how and when fat suddenly started getting such a bad rap. Some of this information might be quite shocking – for example, there was actually never any conclusive evidence showing that saturated fat causes heart disease.
So how can eating fat help you lose fat?
Let’s start with the health facts
The article I referred to does a great job of allaying concerns about heart disease and diabetes. I’ll throw my two cents worth in with a few more fat facts.
1. Your body will use carbohydrates to make saturated fat – even if you don’t eat any fat.
2. This is because you need fat for cell stiffness, to protect your liver and vital organs, and to enhance immune function.
3. You hormonal system cannot work efficiently without sufficient fat and cholesterol. This could lower your metabolism, decrease your sex drive and contribute to bad moods and poor energy.
How About the Weight Loss Part?
One of the roles of fat is to act as a sustainable energy source, helping you to perform at your best both mentally and physically. For this reason, quality fat (see below) will be stored as a ‘use-soon’ energy source. It won’t get shipped to your fat cells. Replacing sugary and starchy foods like white bread, pasta, rice and potatoes and even excess fruit with quality fats will balance your hormonal system and allow your body to release existing toxins and stored fats. It will also kick-start your metabolism, increase your satiety, and reduce cravings. Pretty cool, huh?!
So Which Fats are we Talking About? And How Much?
It’s not a long or complicated list. I start by recommending each client take a quality, mercury-free Salmon or Fish Oil supplement each day. Any health food or supplement store will be able to point you to a good one. Next, I recommend increasing fats like extra virgin olive oil, avocado, olives, and organic meat and poultry – including the rind or skin. I say organic because the fat of conventional animals stores toxins. Nuts and seeds (raw) can be a great source of fat but I do find people tend to indulge with these!
Lastly, I recommend switching from olive or vegetable oil to coconut oil for all cooking. Coconut oil is 92% saturated fat and goes straight to your liver for energy. It will improve digestion, up your metabolism, has anti-inflammatory properties and has even been said to help with cellulite!
How much? As a very general rule I would say that most people need a minimum of 20% good fats in their diet. This is a general guideline and you should speak to a qualified nutritionist or Metabolic Typing adviser for more specific information. As an example, use a few teaspoons of coconut oil to cook, try to incorporate some animal fat daily, and add a little avocado or oil to your main meals..
Until next time – eat fat to lose fat, and enjoy the bonus energy boost!
Not just Food for Yoga. Food for Life.
Kat
Sounds kinda crazy at first, doesn’t it?
Some years back a friend tried to get me off the low-fat bandwagon. I told him there was no way! I had a hard enough time as losing that last layer and thought he must be mad to suggest the solution was to eat more fat!
As I’m sure you guessed from the title of this post, I came around. And as much as I know that most avid Bikram devotees practice for health reasons, for injury rehabilitation, or just because we love it so much, I also know that many people hope to lose body fat through Bikram. Achieving an ideal level of body fat is just one aspect of good health (yes, it's not just about looking a certain way), but it's one that cause ongoing stress and turmoil for many people.
So let me save you some heartache. Coming back to that friend of mine ... to cut a long story short, let me tell you that these days, after years of my own research and testing, I advise many of my clients to increase their intake of good fats – even saturated fat and cholesterol.
I’m not insane, I’m not trying to kill you, and I’m certainly not the first person to sing the praises of fat. In fact, a recent article will explain for you in eye-opening detail just how and when fat suddenly started getting such a bad rap. Some of this information might be quite shocking – for example, there was actually never any conclusive evidence showing that saturated fat causes heart disease.
So how can eating fat help you lose fat?
Let’s start with the health facts
The article I referred to does a great job of allaying concerns about heart disease and diabetes. I’ll throw my two cents worth in with a few more fat facts.
1. Your body will use carbohydrates to make saturated fat – even if you don’t eat any fat.
2. This is because you need fat for cell stiffness, to protect your liver and vital organs, and to enhance immune function.
3. You hormonal system cannot work efficiently without sufficient fat and cholesterol. This could lower your metabolism, decrease your sex drive and contribute to bad moods and poor energy.
How About the Weight Loss Part?
One of the roles of fat is to act as a sustainable energy source, helping you to perform at your best both mentally and physically. For this reason, quality fat (see below) will be stored as a ‘use-soon’ energy source. It won’t get shipped to your fat cells. Replacing sugary and starchy foods like white bread, pasta, rice and potatoes and even excess fruit with quality fats will balance your hormonal system and allow your body to release existing toxins and stored fats. It will also kick-start your metabolism, increase your satiety, and reduce cravings. Pretty cool, huh?!
So Which Fats are we Talking About? And How Much?
It’s not a long or complicated list. I start by recommending each client take a quality, mercury-free Salmon or Fish Oil supplement each day. Any health food or supplement store will be able to point you to a good one. Next, I recommend increasing fats like extra virgin olive oil, avocado, olives, and organic meat and poultry – including the rind or skin. I say organic because the fat of conventional animals stores toxins. Nuts and seeds (raw) can be a great source of fat but I do find people tend to indulge with these!
Lastly, I recommend switching from olive or vegetable oil to coconut oil for all cooking. Coconut oil is 92% saturated fat and goes straight to your liver for energy. It will improve digestion, up your metabolism, has anti-inflammatory properties and has even been said to help with cellulite!
How much? As a very general rule I would say that most people need a minimum of 20% good fats in their diet. This is a general guideline and you should speak to a qualified nutritionist or Metabolic Typing adviser for more specific information. As an example, use a few teaspoons of coconut oil to cook, try to incorporate some animal fat daily, and add a little avocado or oil to your main meals..
Until next time – eat fat to lose fat, and enjoy the bonus energy boost!
Not just Food for Yoga. Food for Life.
Kat
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