10 Favourite Foods For Health And Energy

Definitely the most common question I hear time and time again is “what should I eat?”. Sometimes it's more specific, such as “what should I eat before or after class”, or “what should I eat to help me sleep?”. I've written about this before but I really don't think it's a topic that can be discussed too often! Today I'd like to keep it really simple, and just share with you my all-time favourite foods for health and energy. They are, for the most part, perfect any time of the day and will serve you well either before or after your practice, or both. Red wine, of course, may be the exception there :

I've chosen these foods because I consider each of them to be a superfood, either due to extremely high nutrient-density, antioxidant properties, or just for the fact that they're super-satisfying while also being really good for you!

Without further ado, here they are.

1. Eggs - nature's wonder food, and yes it is okay if you eat them daily, particularly if they're free-range or organic. Read more on that here.

2. Avocado - a starchy and fatty fruit, but good for you in so many ways! Avocado has the type of fat that will actually help you burn more stored fat, and it will keep you going for ages. I love it on salads, or just plain with real salt and pepper.

3. Coconut oil - boosts your metabolism, reduces inflammation, and may even decrease cellulite. Need we say more? This medium-chain saturated fatty acid works directly on the liver for energy and will NOT be stored as fat. As with all fats, make sure it's organic. Read more about coconut oil here.

4. Organic, grass fed beef or lamb. When it comes to choosing your protein, quality is definitely key. Organic grass-fed meats contain higher amounts of essential fatty acids, and are free of the toxifying antibiotics and pesticides that contaminate conventional meat. Protein is essential for daily detoxification, cell repair, and metabolism. A definite must for all yogis! If you choose not to eat meat, be sure to read up on alternative protein sources and healthy vegetarianism.

5. Organic red wine. Red wine is an excellent source of resveratrol, a heart-protecting antioxidant. Choose organic to avoid highly allergenic pesticides (and because it tastes so much cleaner!)

6. Raw vegie salads. There's nothing quite like eating a huge bowl of fresh, raw vegies to get you feeling crisp, clean and uplifted. Add extra zing with red wine vinegar and freshly squeezed lemon or lime, and top with some goats feta for good protein and fats.

7. Nut butters. Almond butter is a staple in my house - a teaspoon of it is the perfect 'tide me over' snack, and something I often grab if running out the door to Bikram and feeling a little hungry.

8. Raw cacao powder. Carb-free, sugar-free chocolate in it's natural state? The highest natural source of magnesium and antioxidants? Enough said! I mix some with whey protein powder (see below) or with coconut oil as a tasty and satisfying treat.

9. A quality protein shake is perfect for either before an early morning class (just have half), or afterwards when you don't want a heavy meal. This one is organic and also contains essential fats and plant-based carbs.

10. Full fat cream and berries. Organic full-fat dairy is easy to find (even in Coles), and - if you can tolerate dairy - is an excellent source of natural fats and proteins. Eating full fat cream will stave off sugar cravings, and contrary to popular belief eating (real) fat will not cause you to gain weight but will actually help you burn fat! Read more about that here.

For regular healthy food tips check out my Facebook page 'Healthy Food for Busy People'. I post pictures of meal ideas, and day to day tips on simple and healthy nutrition.


Food for Yoga. Food for Life.

Kat

Please leave a comment, or send me an email (katrina@bodyincredible.com). If you're keen to learn more about getting the most out of your body then visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out through correct nutrition and lifestyle.

How To Have Your Best Class Ever - Guaranteed

Have you ever noticed how tough it is to truly slow down? Life has made us all so busy that it’s all we can do to rush breathlessly from one appointment to the next. Constantly running a few minutes later than we’d like to be and always worriedly thinking of all the other things we could or should be doing.

Or is that just me?

Of course living our lives in that go-go-go mode is definitely something we have control over, and it’s something we choose to do. Like it or not, every behaviour or habit you have – both good and bad – is the result of a choice you’ve made. A conscious or unconscious decision to live your life a certain way, to BE a certain type of person.

Motivational speaker Anthony Robbins says that we’re all motivated by pain or pleasure and I really believe that to be true. Me, for example, I’m an expert at using pain to motivate myself. The pain of feeling like I’ve been unproductive, or haven’t ‘put enough in’ or am not living up to whatever obscure standards of exercise, work and life I’ve set for myself. It’s not the most fun way to live and so lately I’ve been trying something new. I’ve been consciously thinking about pleasure as motivation.
The pleasure of feeling calm. In control. Of challenging myself with only a realistic number of tasks each day and then doing the most important one first so that I enjoy the reward of accomplishment, however great or small it may be. I’ve noticed that as a result I’ve been naturally slowing down. And all of a sudden I’m enjoying life more. I’m present more. Not all the time, but I’m getting there.

How about you?

Have you ever really thought about the benefits of slowing down? For example. Did you know that taking the time to eat properly has more benefits than just not being caught with salad between your teeth? It results in:

• Better digestion
• Improved satiety
• A sense of calm
• The chance to enjoy a social interaction
• Weight loss (linked to improved digestion)

And how about Bikram?

Wouldn’t you like to have your best class ever – every time? I’ve discovered that when I deliberately focus on being present in class I’m able to walk out of there with more than a sweaty glow on the outside. I feel myself glowing on the inside because I know I’ve stretched myself both physically and mentally to the utmost of my ability. Taking the time to listen to the teacher’s guided meditation is something it’s all too easy to forget. Ever been guilty of running your to-do list in your head while in class? Of checking out someone else’s technique instead of focusing solely on yourself? I know I’m not the only one.

How about time with your family? Your loved ones? How often do you truly take the time to listen, to be with them, with no phones or distractions. Engaging. Finding connection.

The truth is that on a hormonal level rushing around all day is one of the worst things you can do. It causes nervous system overload, impaired digestion and breathing, poor energy, and it definitely isn’t so good for your overall happiness is it? What’s more, it’s a hard habit to break. But wouldn’t you say it’s worth it?

The pain of trying to do everything, be everything, remember everything - or the pleasure of enjoying your life? Which one is more important to you? I know which one I’d like to choose.

My recommendation? Don’t try to slow down your whole life at once. You might go crazy! But why not start with your next Bikram class. Take a few deep breaths while you’re still in the locker room. Remind yourself that it’s your time. That yes, there might be umpteen things for you still to get through that day, but that dwelling on them in the hot room will only rob you of optimal relaxation and therefore the ability to get through your list later. And when you do walk into the class, stop. Breathe. And be ready to listen. Truly listen.

I guarantee you’ll have your best class ever.

Food for Yoga. Food for Life.

Kat

Please leave a comment, or send me an email (katrina@bodyincredible.com). If you're keen to learn more about getting the most out of your body then visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out through correct nutrition and lifestyle.

Build A Stronger Practice By Balancing Your Hormones

One of the things that first really grabbed me about Bikram was that it extends so much beyond just the physical. I remember that even amidst the anguish of my first every class I noticed the teacher speaking about how this practice could build a stronger mind, a more determined spirit, and could even play a part in correcting hormonal imbalance - for example, the link between the compression poses and regulation of the thyroid (metabolism-governing) gland. "How could that be?", I thought. "I mean sure, all exercise (in theory) improves the metabolism, but how can a specific pose directly influence a certain hormone."

Being the anal gal that I am, I had to do some research of my own. And - as I'm sure you can guess since I'm writing about it - I found it all to be true. And then some. You see, each aspect of your hormonal system is controlled not just by internal influences (the foods you eat, for example), but by the external as well. Exposure to environmental toxins would be an example of negative influence to the hormonal system.

But the good news is that the very second you enter the hot room, you're assisting your body to correct hormonal imbalance, increase your metabolism, and even give you the building blocks for balanced emotions and improved moods. This practice really is the ultimate inside-out workout, isn't it?! And everything from the heat which works to eliminate toxins to the smallest adjustments in the way you hold each pose has the ability to powerfully influence the way your body responds. That's just one reason why it's so important to really listen to what the teacher says and avoid making your own adjustments. If you can master this you'll start to experience some of the best classes of your practice to date.

Anyway, I'm getting slightly off the topic I had in mind. The point I wanted to make today is that the practice itself already gives you such incredible transformation, but - as with anything - there are always a few simple things you can do both in and out of the room to maximise these results. And why wouldn't you? Balanced hormones will assist in every area of your health, from your weight and energy, to your sleep, your moods, your digestion, your mental focus, your libido, and - yes - definitely a stronger practice.

So with that in mind, here are my top 5 tips for balanced hormones and a stronger practice:

1. Don't undo all your good work by skipping out on proper nutrition. Visit this previous article for tips on the best pre/post Bikram foods.

2. Be sure to get good quality sleep whenever you can. As much as we all have so many things we 'should' be doing, the basis of excellent health and longevity is adequate rest. Trust me - the more you cut back on sleep, the more you shorten your lifespan. If you have to live with reduced sleep for whatever reason (which, as a new Mum, I definitely relate to), then it becomes all the more important to follow the other 4 points listed here!

3. Try supplementing your diet with the occasional superfood such as raw greens, coconut oil, or maca powder - known for it's unique ability to balance hormones, improve energy, and assist in weight management. Just add it to your pre or post yoga shake.

4. Make up your mind that you will, in fact, view your yoga as a 90-minute meditation. Not a chance to revise your to-do list, not an opportunity to play-back at-home arguments or even joyful activities, but just a time to focus on you. The greatest gift you can give yourself is to be present.

5. Supplement your practice with the occasional functional weight training workout. While Bikram does help to build strength, variety in exercise is important, and building some lean muscle is one of the simplest methods of increasing your metabolism and providing your body with the building blocks to healthy hormones.

And if it all sounds like a bit too much, then why not try focusing on just one of these points each week for the next five weeks? I'd love to hear how you go as well as if you have anything to add. Either leave a comment below, or contact me here. Good luck!


Food for Yoga. Food for Life.

Kat

Please leave a comment, or send me an email (katrina@bodyincredible.com). If you're keen to learn more about getting the most out of your body then visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out through correct nutrition and lifestyle.

Building Willpower And Determination

Yesterday I had possibly one of my best classes all year. Nothing so special about that of course, except that I had absolutely no, actually make that I had negative desire to practice before leaving home. Having averaged 5-6 hours sleep per night since my daughter was born 2 1/2 weeks ago (and that’s 5-6 hours broken sleep), my willpower to workout is at an all time low. And in theory, what does it matter? Nobody expects me to be in perfect shape anytime so soon after having a baby.

Of course there’s just a couple of teensie problems with those theories. Firstly, nobody else might expect me to whip myself back into shape at warp speed, but I certainly would like to! And physical stuff aside I definitely feel better equipped to handle the day once I’ve revved up that dusty old thing I used to call my metabolism and done some decent breathing. What’s more, there’s nothing so effective at boosting confidence than getting the day’s exercise done first thing. Especially when afternoon or evening sessions are nearly impossible after a day of being on-call to a 4 kilo person who has already figured out I’m her slave for at least the foreseeable future.

Willpower’s a funny thing, isn’t it? If you’re anything like me you will have noticed that once you get on a roll with something, even if it’s a task you were studiously avoiding for some time, it seems to become increasingly easier to carry said task out with each passing day. They say it takes 21 days to form a new habit, but maybe it’s more of a case of 21 days to build enough mental strength to fight even the most convincing case of the ‘can’t be bothered’s. And it stands to reason that once you’ve forced yourself through those first painful steps toward change, it can only get easier to persuade yourself to do so again.

The truth is that building mental strength needs to be approached in much the same way as you’d go about training any muscle. It takes dedication, it takes variety, and it takes at least some basic knowledge of how best to achieve great results and what sort of pitfalls you need to avoid along the way.

A while back I read a great article which explains a little of the science behind willpower and also gives you a basic rundown of how best to build it. According to the authors you only have a limited amount of willpower each day, so once you’ve used some of it up you’ll have less left over for the next hurdle you have to face. With that in mind, in stands to reason that the more tasks you set for yourself to achieve each day, the more you’ll drain your mental resources. And let’s face it – how often do you force yourself to overcome the smaller and less important tasks before you tackle the big ones? Like any muscle in your body, your mental strength will be at it’s best when you focus on quality of exertion rather than quantity. And whether or not you take the time to read the full article, at least take a moment now to stop and be honest with yourself about those areas of your life you’d like to be able to face with at least a little more oomph. If you don’t start now, when will you?

Food for Yoga. Food for Life.

Kat

Please leave a comment, or send me an email (katrina@bodyincredible.com). If you're keen to learn more about getting the most out of your body then visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out through correct nutrition and lifestyle.

10 Great Post-Bikram Breaky Or Lunch Ideas

If you're anything like me then food is probably the last thing on your mind as you leave the sweat box. It's enough to make it into the showers and clean clothes and maybe knock back a good half litre or so of water. But come 30 minutes later your body is telling a different tell. It wants food. It needs sustenance. And it better be now! If not sooner. Of course the last thing you want to do is be swayed by that urgent hunger and end up undoing all your good work with a pit-stop at 7-Eleven.

Here are 10 simple meals that you can whip up in no-time (or prepare earlier) to satisfy the growling beast that is your belly. These are perfect for breaky or lunch, but there's no reason why you can't eat them anytime!

1. Organic or biodynamic yogurt with LSA (linseed, almond, sunflower mix; buy it at your health food store) and fresh berries
2. Soft-boiled egg with spelt toast, avocado and extra-virgin olive oil
3. Home-made bircher muesli with almond flakes, cinnamon and organic apple juice - get it soaking before you head off to class
4. Banana or berry smoothie
5. Freshly-squeezed veg-fruit juice with soft-boiled egg
6. Rocket and orange salad with marinated lamb - I use balsamic, oil, lemon, sea salt, and any spices that I feel like on the day
7. Spinach, tomato and almond salad with balsamic and grilled chicken
8. Isagenix IsaLean Shake: organic protein, fats and carbohydrate
9. Goats feta and spinach omelette with grilled leg ham
10. Thai beef salad with fresh lime - keep it simple, just use beef, fresh coriander, spinach leaves, bean shoots and cucumber.

Food for Yoga. Food for Life.

Kat

Please leave a comment, or send me an email (katrina@bodyincredible.com). If you're keen to learn more about getting the most out of your body then visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out through correct nutrition and lifestyle.

This is very much an out of the ordinary post for me. But given the worldwide fear of swine flu, the recent initiation of no-cost swine flu vaccinations in many countries, and the important nature of this information for your and your family's health, I thought this was well worth sharing. Most of us Bikram devotees are very health alert, and (regardless of your personal persuasions towards vaccinations) I trust that this is an issue at least worth your consideration.

H1N1 Swine Flu Vaccine Insert Admits It Causes Guillain-Barre Syndrome,
Vasculitis, Paralysis, Anaphylactic Shock And Death

Flu Pandemic
Tuesday, Sept 29th, 2009

The package insert for the Influenza A (H1N1) 2009 Monovalent Vaccine manufactured by Novartis has been leaked on the Internet. According to that package insert, the vaccine (based on an earlier vaccine product known as Fluvirin) is known to cause a whole host of very nasty side effects such as guillain-barre syndrome, vasculitis, anaphylactic shock and even death.

Of course anyone who has been studying vaccine side effects already knows that it causes all of these things, but the story here is that the insert for the swine flu vaccine itself is admitting all of these things. The insert says that it was updated during September 2009, so it reflects the very latest information -

You can read the package insert for this vaccine for yourself right here.

The following is a list of some of the very nasty side effects that the vaccine package insert admits to.

* Local injection site reactions (including pain, pain limiting limb
* movement, redness, swelling, warmth, ecchymosis, induration)
* Hot flashes/flushes
* Chills
* Fever
* Malaise
* Shivering
* Fatigue
* Asthenia
* Facial edema.
* Immune system disorders
* Hypersensitivity reactions (including throat and/or mouth edema)
* In rare cases, hypersensitivity reactions have lead to anaphylactic shock and death
* Cardiovascular disorders
* Vasculitis (in rare cases with transient renal involvement)
* Syncope shortly after vaccination
* Digestive disorders
* Diarrhea
* Nausea
* Vomiting
* Abdominal pain.
* Blood and lymphatic disorders
* Local lymphadenopathy
* Transient thrombocytopenia.
* Metabolic and nutritional disorders
* Loss of appetite.
* Arthralgia
* Myalgia
* Myasthenia
* Nervous system disorders
* Headache
* Dizziness
* Neuralgia
* Paraesthesia
* Febrile convulsions
* Guillain-Barré Syndrome
* Myelitis (including encephalomyelitis and transverse myelitis)
* Neuropathy (including neuritis)
* Paralysis (including Bell’s Palsy)
* Respiratory disorders
* Dyspnea
* Chest pain
* Cough
* Pharyngitis
* Rhinitis
* Stevens-Johnson syndrome
* Pruritus
* Urticaria
* Rash (including non-specific, maculopapular, and vesiculobulbous

So What Should You Do If You Do Decide To Take The Vaccine?

As wonderful as all of the above sounds, you may still decide to take the vaccine, or be forced to. At the end of the day it's up to you to decide which way you feel most safe, or most comfortable. Personally, I'm completely against vaccinations of any kind. And trust me, given my current condition I really do understand what a controversial issue this is. Which is why I've gone to great lengths to research the history of vaccinations and their true effects on the incidences of serious illness and disease. A great resource for this is the following website - http://www.vaccination.inoz.com

So is there anything that you can do to protect yourself if you are forced to take the swine flu vaccine? Yes, there most certainly is. Dr. Russell Blaylock is an expert on vaccines and their side effects, and he has distributed a list of things that you can do to reduce the nasty side effects of the swine flu vaccine. Check it out here. Apologies to any who view this post as fear-mongering. As I said, it's outside the norm for this blog but is nonetheless (I thought) information that should be at least shared and considered.

Food for Yoga. Food for Life.

Kat

What are your thoughts on vaccinations in general, and on the swine flu vaccination in particular? Have you personally ‘gone against the system’ and refused immunizations for yourself or your children? I’d love to hear your concerns, feedback, and experiences.

*This post has been reproduced from BodyIncredible.com. I thought it was that important!

Please leave a comment, or send me an email (katrina@bodyincredible.com). If you're keen to learn more about getting the most out of your body then visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out through correct nutrition and lifestyle.

A Great Post-Yoga Dinner - Healthy Chilli Con Carne!

Is it just me, or is chili con carne one of those childhood favorites that just gets better with time? I became a ‘tex-mex’ addict during a teenage stint living in Germany. Surrounded by Americans, my entire family soon learned to appreciate the delight of this people-pleaser. I remember going on church camps and being served big bowls of chili out of massive and seemingly never-ending vats. And certainly never saying no to seconds.

These days I still don’t say no to seconds, but I’m happy to say the overall quality of my chili con carne is far superior to that of the ‘we can stretch it to serve 100 people’ stuff. Mind you, I had no complaints at the time!

When it comes to post-yoga food, there's a few very important points you need to keep in mind. Firstly, you really must eat something within an hour or so of finishing class, or you risk burning muscle for energy and slowing your metabolism. Secondly, it really should include protein. Isagenix organic shakes are great for this if you're in a rush, but real food sure doesn't hurt now and then. Thirdly (and perhaps most importantly!) - make sure whatever you eat tastes pretty darn good. If you're well prepared, this recipe can meet all three points easily.

The recipe was kindly shared by a client of mine – and has already found it’s way onto the most popular list in my kitchen. It’s a little more detailed than most of the recipes I post, but well worth the added effort – particularly when it means leftovers for the next night or for a healthy and satisfying lunch. If you're planning to eat this one a post evening class then I'd definitely suggest cooking in advance - there's nothing better than coming home to a proper meal that's already been prepared after 90 minutes of hard-working sweat!

Fran’s Chili Con Carne – The Mix

• 1-2 tablespoons refined coconut oil (refined so it doesn’t taste like coconut, but make sure it’s organic)
• 1 brown onion, halved and finely chopped
• 2 crushed garlic cloves
• 2 medium carrots
• 1 capsicum
• 3 celery sticks
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 2 teaspoons cayenne pepper (optional)
• 600-700 grams organic beef mince
• 1 teaspoon worcestershire sauce
• 400 gram can Italian diced tomatoes (or dice your own fresh tomatoes)
• 1/2 cup red wine
• 1/2 cup tinned red lentils or kidney beans
• 2-3 small red chillies
• Organic sea salt and freshly ground black pepper
• 1 cinnamon stick
• 2 tablespoons fresh coriander (leaves and stems)

Putting It Together

Heat the coconut oil over medium-high heat. Try to avoid using a non-stick pan as the teflon will invade and toxify your food. Add the onion and garlic, and cook until onion is soft. Next, add the ground herbs, pepper and chili. Stir for about a minute. Throw in the mince meat and continue to stir with a wooden spoon. Be sure to break up any lumps. Pour in the wine, add the worcestershire, and cover for around 5 minutes. Sneak a little wine for yourself -especially if it’s Spanish red wine; renowned for its extremely high levels of resveratrol, which is a wonderful anti-aging antioxidant and is also helpful for detoxifying fat stores around your legs and butt.

Uncover, and add the tomatoes, the cinnamon stick, the fresh coriander, and the red lentils. Reduce heat to medium and simmer for around 20-25 minutes – enough time for your chili con carne to thicken. Stir occasionally, in between finely chopping the carrots, celery, and capsicum. Remove from heat and stir through the veg, before tasting and adding sea salt and pepper to enhance.

Return to heat for a further 10-15 minutes, keeping on a low simmer. Serve with a fresh green salad – and don’t forget to take out the cinnamon stick! This dish should serve 2-4 people (depending on whether you’re as greedy for seconds as I am!), so keep that in mind and adjust accordingly if you’d like leftovers. I say if you’re going to go to the trouble of cooking, you might as well make enough to tide you over for a day or so. Besides which, I find that this sort of dish really reaches its peak on the second day – enough time for all those yummy flavors to well and truly blend.

Fran’s Tip:

You can freeze this dish for up to one month – just place in an airtight container or glad bags (be sure to allow to fully cool in the pot before transferring to plastic, which will release harmful toxins and cause hormonal imbalance). After packaging, label, date, and freeze. To thaw, simply leave in fridge overnight. This makes the best quick and easy dinners on a Monday when you don’t want to think – could it get any easier than heat and serve after having done all the hard work on another day?!

Enjoy!

Food for Yoga. Food for Life.

Kat

Do you have any natural food tips or questions you'd like answered? Please leave a comment, or send me an email (katrina@bodyincredible.com). If you're keen to learn more about getting the most out of your body then visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out through correct nutrition and lifestyle.