Stay Healthy And Energized With This Warming Winter Soup

Today I'd like to share with you an important follow up to my last post - how to prevent flu attacks with Bikram and smart winter foods. I say this is an important follow-up because it's all about the food part!

One of my favorite smart winter foods is my spicy vegetable and chicken soup. It's yummy, it's totally healthy, and it definitely fills me and keeps me charged for my next Bikram class. Best of all, it takes less than 10-minutes to make. Now that's what I'd call the perfect food, wouldn't you?!

Kat's Spicy Vegetable And Chicken Soup

• Moredough Kitchens vegetable stock (I like this brand as it has no added rubbish, but you can subsitute your own)
  
• 500grams chicken thighs (use breast if you prefer but the richer darker meat is actually much better for health, immunity, and weight management)
• 1/2 a celery, including the leaves
• Large handful fresh green beans
  
• 1/2 a cauliflower
• 1 carrot, peeled
• 1 tin organic lentils (purists can soak dry lentils overnight, but this is where I'm a little lazy!
• Organic chilli flakes (1-2 teaspoons, depending on taste)
• Plenty of certified organic sea salt
• Pepper
• 3-4 glasses of purified water
• 30 grams feta per person
• Fresh basil or coriander (optional)
  

Putting it together is pretty simple. Quick-chop the vegies (I like to use organic vegetables for the added taste and nutrition), and throw them into a pot with the stock and 3 glasses of water. Use a medium heat. Add the whole chicken thighs to the mix, and the recommended spices. Add the lentils as well.

Leave until it comes to the boil, and then drop to a simmer. After about 20-30 minutes, use some tongs to pull the chicken out. Allow to cool, and then loosely shred, before mixing back in. Add salt and pepper again if needed. Leave for about 30 minutes (although you can serve earlier if you're getting hungry!)

Serve with fresh torn basil or coriander, and some feta.

Finally, sit back smug in the knowledge that you had a yummy dinner at a low-cost and that it was extremely good for you! Oh - and to save a bit of extra time after work, pre-chop your veg in the morning.

Do you have any tips for smart winter recipes? Leave a comment below. Alternatively, contact me with your queries on this or other food and yoga related topics, and I'll try to answer your question as a post.

Food for Yoga. Food for Life.

Kat

Please leave a comment, send me an email (katrina@bodyincredible.com), or 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.

Prevent Flu Attacks With Bikram And Smart Winter Foods

I've been practising Bikram for a little over 2 years now, and so this is my third winter with the sweat box to get me through. It's around this time each year that I've noticed numbers dip and sway a little. And why wouldn't they? The mornings are fast becoming icy and most of us have either been sick or are fighting hard not to sick. Even if that's not you, the warmth of bed in the morning or the couch and some comfort food at night is hard to avoid. It's all too easy to tell yourself that it would be smarter to stay home in the warmth, to preserve your winter health with some extra sleep.

Well sleep and rest is sure important, but let me tell you this. I've never before come across an exercise form as effective as Bikram for staving off flus and colds. We all know that prevention is the best cure, and in this case we've got the ultimate example. Next time you consider staying home, letting another day pass with no healthy movement, or maybe even indulging in that extra big comfort dinner, make the smart choice, and get your butt down to class before the winter blues turn well and truly into the winter flu.

Of course exercise alone isn't enough to complete any aspect of health. If you're not nurturing your body with some smart winter foods then you'll be fighting hard all flu season. Here's how to cruise through winter with nutrition choices to warm your body and soul, toughen your immune system, and fight off those ever-present pesky diseases.

• As my Chinese Medicine Practitioner used to say to me, "keep your kidneys happy". This means not only should you keep your lower back warmly covered from the cold (and your head, especially post-class!), but you should choose warm winter foods to nourish your organs and your health.
  

• With that in mind, now is definitely the time to re-heat everything (stove is better than microwave), choose warm breakfast foods like a healthy cooked breaky rather than cold cereal, and indulge in plenty of soups and stews.

• Teas are a fantastic way of staying warm and building health through winter. Ginger and lemongrass is great for immune system health, but if you don't like tea then one of my favourite anti-flu brews is a simple mix of hot water, lemon, and a dash of honey. Add a little ginger for flavour and warmth.

• Use spices liberally. If you're a chilli-lover, then go nuts. If not, all warm spices such as pepper, lemongrass, coriander and ginger are a great addition to a standard meal and a wonderful way to boost your health.

• Try not to go too hungry. A little hunger is a good thing, but allowing near-starvation to set in - particularly after class - is nothing but a fast-track to illness. You need to regularly provide your body with the nutritional tools it needs to get through each day. Aim for 3-5 mid-size meals each day, and try to keep even your snacks on the warmer side. Poached fruit with full-fat organic yogurt is one of my favourites.
  

• Avoid extreme temperature changes. Okay, so this last one's not about nutrition, but it's just common sense. One of the greatest benefits of Bikram is the heat and the detoxification of potential illness. But the absolute worst thing you can do is run straight out into the cold with inadequate covering. Even if it's just for a minute or two, and espeically if your hair is wet. The same principle goes at home - keep the heater on low and try to get moving a little every hour or so. When you do venture outdoors, don't kid yourself that a jumper, jacket, scarf and hat is overkill.
  

We're all exposed to germs every day. We each come into contact with people who are sick or about to be sick. You can't avoid that - but with Bikram and some smart winter foods you can sure do your best to fight off the flu for the rest of the season.

Do you have any tips for fighting off sickness during winter? Leave a comment below. Alternatively, contact me with your queries and I'll try to answer it as a post.

Food for Yoga. Food for Life.

Kat

Please leave a comment, send me an email (katrina@bodyincredible.com), or 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 Tried And Tested Rules For A Healthy Breakfast

"There are sooooooo many rights and wrongs when it comes to what to have for breakfast that is filling and isn't going to chew up the quote of calories per day. I've heard fruit is best, then I heard oats are best and some say protein only is the way forward! Help!"

Amy

I'd say this question or something very similar is easily amongst the top five wonderments of my clients, readers and even my family - and it's long overdue for a post!

But where do I start? I'm quite certain you'd already know that the skipping breaky approach, or the muffin/croissant on the way to work is not ideal, but do you really know what's good for you when it comes to a healthy breaky? As Amy points out, there really is an overload of information out there. Here's what I've learned when it comes to the truth about that first morning fuel.

1. Fanning The Fire

You simply must eat something for breakfast. No ifs, no buts, no exceptions. This is a sure case of simple but powerful truth. The food that you eat at the start of the day fans the fire of your metabolism. When we talk about breaky 'getting you up and going' it means so much more than actually getting you out the door. Without that fuel, your metabolic furnace is doing squat, and your energy will be limited all day as a result. The lack of nutrition that comes with not eating till lunchtime or later means you're also more likely to binge out on junk food as the day progresses. Double whammy.

2. Calories Don't Count

Calories really don't count, not in the morning, and not at any time of day. So don't count 'em. Simple, really. You see it's not really about how many calories or kilojoules you eat, but what they're made up of. Even more importantly, what your body actually does with them. It's obvious that anything natural has to be better for you than anything processed, and yet the avid calorie counter easily deludes themselves into thinking they're doing the right thing by sticking with low-cal foods like skim yoghurt and salads. Fat-free snacks such as rice cakes and wheat crackers are also popular. Never mind the fact that these foods put your body into fat storing mode by releasing the hormone insulin and causing cravings. Follow the other steps in this post both for breaky and the rest of the day and you'll have a fail-safe recipe for weight loss and optimal wellbeing.

3. Protein Power

According to Charles Poliquin the first 50 grams of protein you consume each day sparks off Phase I and II detoxification, which is your body's natural daily cleanse function. Until you've gone through this process you can bet your body won't be burning much fat and your energy will be poor. Why would you leave it till lunch? No morning meal is complete without protein. Animal protein. And I'm not just talking eggs. But variety is the spice of a healthy metabolism and although you might think it sounds strange to eat steak or chicken or lamb for breakfast, have you ever considered why? Are we really that sucked in by cereal marketing? Do you think a caveman woke up and reached for the cornflakes? Trust me - once you try this, you won't go back.

4. The Carb Conundrum

If you think you need carbs for energy you need to think again. In fact, if you're serious about health and weight loss you really should be extremely careful with carbs. I'm not talking about all carbohydrates, you understand, just the starchy ones that come to most people's mind when they hear the C word. All grains (yes, even organic), including pasta, rice, noodles, as well as potatos and pumpkins fit into this category. As does fruit with the exception of berries. Fruit aside (which is just a no-no due to the high sugar content) these are all processed foods and should be avoided if optimal digestion, lasting energy, and a lean body are your goals. If you're not convinced, simply take the no-starch challenge for 2 weeks. You'll be a convert! Instead of grain-based foods load up on green vegetables and mushies for breaky. Now that really is the stuff of champions!

5. Be Smart About Fat

Fat is a classic example of a high-calorie food that actually helps your body to release stored fat. Sounds strange, I know, but it's true. The 'catch' is that this rule only works with the smart fats. Sorry, no hash browns or greasy sausages. Smart fats include avocado, raw nuts and seeds, organic coconut oil, organic extra virgin olive oil, and the absolutely vital omega 3's. Use coconut oil for your cooking and then liberally add olive oil or avocado for taste. You can eat up to an entire avocado each day as a great supplement to health and metabolism. Quality cheeses including goats or sheeps feta are also perfect smart fats for breaky.

6. 'Breaky Like A King'?

Don't be fooled into thinking that protein for breaky means fill up on the heavy stuff and load up on the extras. We're talking about a healthy breaky for fuel and function, not a big hangover breaky. The main differences are quantity and quality. Quantity's obvious. By quality I'm talking two main things - oils, and processed foods. The typical big breaky, particularly from a cafe, is chock-full of cheap and fattening vegetable oils, and - whilst it might include eggs and the like - is usually at least 50% processed grains. With some trans fats thrown in for good measure. Stay clear!

7. Caffeine - Good News!

For years I beat myself up on being hooked on my morning coffee. And why? Sure, there are over 200 chemicals in coffee, but you can solve that problem by going organic. Tastes better anyway. And yes, it does stimulate your nervous system into a state of 'fight or flight', falsely charging you with adrenaline and cortisol, but there's nothing wrong with a little boost if it fits in with your body's natural rhythms. Especially when you lead a fit and healthy lifestyle. What's more, and what's certainly most important, I just plain love the smell, the taste, and the experience. Reasoning aside, good quality coffee is chock-full of polyphenols, which are cancer-fighting antioxidants. In fact, one study I read indicated that those who don't drink coffee die five years earlier!

8. What If You're Not Hungry?

If you're not hungry in the morning it means your natural rhythms are out of whack. This could be from poor sleep quality, chronic stress, caffeine, alcohol or sugar late at night, poor nutrition, a lack of exercise or digestive dysfunction. If you listen to your body in this case and choose to skip breaky, you're perpetuating a cycle of poor health, low energy, and a slow metabolism. Sometimes you need to force change in order to bring about results. I understand that you may find the idea of eating first thing nauseating, but this is just another sign that your system is not right. When you're healthy you'll wake with great energy and a raging appetite. Starting to eat a small breaky as well as addressing any of the above-mentioned factors is the first step to getting to that point. Initially you may need to hold off for an hour (I wouldn't suggest much longer than that, and it may mean you have to take a pre-prepared breaky to work), and consume just a few bites of the required foods.You simply will not meet your health and fitness goals without fanning that fire every morning.

9. Something Extra

You're only human and there's sure to be times when you'll skip breaky, chow it down at top speed, or end up with a not-quite-right mix. It's basically impossible to consistently eat well enough to get all your nutrients from food. Especially when you consider that non-organic food has up to 56% less nutrients. And the unfortunate truth is that even if you were to eat an 100% all-organic diet, the quality of our soils coupled with the nutrient-zapping effects of stress and a busy lifestyle mean that you'd still be missing out. Quality supplements are a crucial part of any serious health and fitness junkie. The everyday basics include a good multi, omega 3's, zinc, B vitamins, magnesium and digestive enzymes. Tough though I might make this sound, I do have to stress that off the shelf is rubbish. It doesn't break down and typically does not contain the crucial active ingredients. I import all my supplements from a trusted source in the States. Contact me to find out more about choosing quality supplements, or consider having your BioSignature assessment done sometime soon to truly find out where you're deficient and exactly what your hormones are up to.

10. Best Way To Brunch

I totally get that you can't be expected to live the straight and narrow all the time. And why would you want to?! Weekends in particular can sometimes be all about the indulgent brunch, and sometimes you just have to go for the gooey sweetness of a big pancake breaky. This morning I went for french toast with mascarpone, bacon and maple syrup. Poached eggs on the side. I like to think of this as a 'smart' cheat. It certainly wasn't ideal, I won't try to argue there! But at least I still got some quality fuel from the eggs at the same time as fulfilling my protein needs. If you're out for a lazy cafe brunch every once in a while I'd encourage you to indulge. But you really will feel better about it if you include an element of nutrition alongside the carbs and sugar. And go easy on the fruit juice - one regular glass max ... even the freshly-squeezed stuff is a killer for waistlines!

Do you have any questions about breaky that weren't answered her? How about other meals? How about general nutrition, health and weight loss advice? Anything you're not sure of or anything that's frustrating you? Contact me with your queries and I'll try to answer it as a post.

Not just Food for Yoga. Food for Life.

Kat

Please leave a comment, send me an email (katrina@bodyincredible.com), or visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out.

4 Guilt-Free Sweet Treats That Actually Improve Your Health

I've noticed that there's a few common themes in the change-rooms post Bikram Yoga classes. Aside from the normal chit-chat as to what lies ahead or behind us for the day, and aside from the obvious 'look how red my face is!' or 'wasn't that a fantastic class' comments, there seems to be a lot of discussion about food.

I guess it stands to reason - after 90 minutes of twisting, holding, bending and stretching, not to mention sweating does tend to lend itself to a certain must-be-satisfied-soon sort of ravenous hunger. And even though most of us take a good 30 minutes or so after class before we can really stomach the idea of food, that doesn't mean we're not already thinking about what we might get stuck into, does it?!

So with that in mind, and given that I know you're wanting to keep a strong focus on health but at the same time, well, live a little, I thought I'd give you my favourite sweet treats that actually improve your health. You may be surprised by one or two of them ..

1. Stevia - a lifesaver for those who love to bake or (admit it!) sprinkle sugar on their food from time to time, this South American herb is actually 30 times sweeter than sugar, and, in it’s liquid format, can be up to 300 times sweeter than sugar. The really great news here is that not only is Stevia calorie free, but unlike most artificial sweeteners - which are so effective at tricking your body that they cause insulin to be released and fat to be stored - Stevia actually has no effect on your blood sugar. You can purchase Stevia at any organic store or most health food stores.

2. 70% Dark Organic Chocolate. Okay so dark chocolate sure isn’t as sweet as milk, but hey, it’s still chocolate. According to olympic-level Strength and Conditioning Coach and creator of Biosignature Modulation Charles Poliquin, eating up to 90 grams of lead-free organic dark chocolate each day can actually assist in weight loss! Not to mention a helluva lot of ‘feel-good’ factor I might add! Cocoa is rich in polyphonol antioxidants - particularly important for females to support a healthy uterus. Remember - no more than 90grams, and it should be at least 70% dark. To release flavor and reduce pigging out, shave the chocolate with a grater before eating it.

3. Organic white wine or champagne. Those who love their sweet white wine will be thrilled to find out that white wine and even champagne is just as beneficial for its antioxidant properties as what red wine is. Wine contains the before-mentioned polyphonol antioxidant but also has the antioxidant resveratrol - not only does it have stress-building properties, but it improves immune and heart health, and even aids in the release of certain stored body fats.

4. Berries. Regular readers will know I’m not a huge advocate of daily fruit intake. Not if you want to be lean and living in great health, anyway. After all - fruit’s not available all year round in nature so why should we imagine we know better? There is one exception to this rule though, and that’s berries. Blueberries, raspberries, blackberries, any old berries, just eat ‘em. There’s something ever so luxurious about a bowl of berries with your post meal, isn’t there? One word of warning on berries - conventionally they are quite toxic, so always choose organic. If toxins don’t bother you just compare the taste - it’s like eating water compared to incredible sweetness and flavour.

Do you have any other favourite sweet treats for post yoga that still fit into the healthy category? Please let me know if I've missed anything!

Not just Food for Yoga. Food for Life.

Kat

Please leave a comment, send me an email (katrina@bodyincredible.com), or visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out.

Five Reasons To Practice Bikram More In Summer

Summer's here, the heat is up, and we're all feeling ready to sweat. In fact I'm feeling sweaty already, and I'm not even in the yoga room yet (give me 47 minutes and I'll be there!)

Now you might be thinking that summertime means less Bikram-ing (yes, that's a word. I checked). That because it's starting to warm up outdoors you're best off avoiding the hot yoga room. After all, why would you want to go into a deliberately heated environment when you're already sweltering?

Five Reasons Why Summer Bikram-ing Is Amazing

1. Your muscles are already warm. Not only this, your joints are more flexible and your ligaments are nice and juicy. I've had some of my best classes on over 40 degree Celsius days.
2. Worried that the outdoor-heat has zapped you of your yogi energy? We've all had days when the heat makes us feel super-sleep and we can't be bothered exercising. Guess what? This is one of the BEST reasons for practicing yoga during Summer. That relaxed 'can't-be-bothered' attitude can transform into a relaxed and therefore enhanced practice. I'll bet you can remember a class when you came in expecting very little and walked out feeling amazing, can't you? Same sort of thing applies here.
3. On super-hot Aussie Summer days, it can actually be slightly cooler in the Bikram room! I remember walking in to practice on NY day last year (oh, actually it was this year - just!) and thinking what a relief it was to get into the room and out of the heat!
4. You will release toxins faster. Your body is warmer, you start sweating sooner, and you lose more of the stuff. 'Nuff said. (Just don't forget to be super-hydrated before and after class, and add some replacement minerals to your during-class water).
5. It's holidays for most of us, and that means a little more time to relax, to play, and to look after our health. It can also means a little more drinking and merry-making. I know you want to head into the New Year feeling amazing and proud of how you look after your health. Now if that's not a great reason to practice all Summer long, then I don't know what is!
   

I'll have to leave it there, I'm afraid. It's NYE and I've 29 minutes to get to Fitzroy Bikram before the re-tox begins tonight (hey, we're all allowed to let our hair down on NYE!)

See you next year -

Not just Food for Yoga. Food for Life.

Kat

*I hope you're okay with me deviating from the 'Food for Yoga' theme. Next post I'll be sharing my 5 favourite Summer post-Bikram breakies. Try saying that 5 times fast!

Please leave a comment, send me an email (katrina@bodyincredible.com), or visit me on my regular blog, BodyIncredible.com. It's all about how to feel and look amazing both inside and out.

Five Ways To Curb Your Sweet Tooth

There’s nothing like determination, willpower and focus to keep you on target. Couple that with a smart nutrition and exercise plan and you’ll be unstoppable! When it comes to determination, one of the greatest benefits of regular Bikram is the crossover to the rest of your life. If you're anything like me then I'll bet you've learned to:

* Manage stress more effectively
* Stay calm(er!) when you'd usually be frantic
* Delay gratification when times are tough

If you think about it, reaching continually for the water bottle in class is no different to reaching for that Freddo Frog, glass of wine, creamy pasta (insert your own indulgence) during or after a stressful day.

Despite all this, for me there's one temptation I still struggle with. And I'm guessing I'm not the only one. It's hard to tell if it's years of habit, the ready availability of this drug of my choice (chocolate!), or a genuine demand from my brain, but come mid-afternoon I automatically think of one thing. I want it, I need it, I must have it. And I do. Or at least, I used to. You might not be a chocoholic, but I'll bet you've experienced cravings before, and - whether it's a regular urge or not - when those feelings of desire overwhelm you it's hard to resist giving in.

But here's the good news - just as you can learn how to still your mind and wait just one, two, three, even ten seconds longer before breaking out of that pose, you can also learn how to overcome those sweet craving and wait those extra minutes or hours until the urgent need has passed.

Five Ways To Curb Your Sweet Tooth

1. Stop the cravings before they show up

I’ve found that many of my clients – even the ‘healthy’ eaters – rely heavily on carbohydrates over proteins and fats. Protein and fat are a crucial part of your diet. They form the building blocks of your hormonal system, and without them your body cannot perform all it’s metabolic duties.

When you don’t include (natural, whole sources of) protein and fat in your main meals, or only do so from time to time, your body starts sending distress signals telling your brain to get nutrition immediately! Sugar is what you’ll crave because it provides that quick fix .. followed by a quick dump leading to further cravings. If you lay the foundations by including protein and fat at breakfast and lunch, the sugar cravings will gradually stop.

2. Remove temptation or remove yourself

It’s just too easy to dip into the biscuit jar or sweets bag when everyone else is doing it. If you can’t clear your office space of sweet devils (try suggesting a healthy snack plan for the entire workplace!) then remove yourself.

At mid-afternoon munchie time, just make your excuses and get out of there – fast! Even if it means you sit in the toilet cubicle for 15 minutes. If you work from home, keep a rule of no sweets in the house. That way you’ll have to make the effort to go out, and this is easier to talk yourself out of. Sounds simple, but it works.

3. Brush your teeth

We’re conditioned to understand that freshly brushed teeth mean food is behind us. Try this simple distraction technique as soon as the sweet urge hits you, and then …

4. Get busy

Ever noticed you always seem to eat more junk when you’re having a slow day? Make mid-afternoon (or whenever your cravings hit) your ‘super-productive’ time. Schedule meetings for this time, run errands, do housework – just do something that requires you keep moving and let the temptation time go by that little bit faster.

5. Get (true) satisfaction

Once the cravings set in, they’re only going to get worse until your body gets what it needs. Guess what? True satisfaction means real food, in all its glorious richness.

Try indulging with a small piece of quality cheese, some avocado with sea salt on thinly sliced sourdough, or some natural nut butter with celery sticks. The key here is to go for fat or protein based snacks, not sugar based – even fruit. Once sweet cravings have set in, carbs will only make it worse.

Eating and living well doesn’t need to be a constant battle – if you follow these points you’ll find it easier and easier to push away the demand for instant gratification, and you may even find your newfound will-power crossing back over into the Bikram room.

Next time the urge hits you - whether it's in or out of the sweat box - you'll be well equipped to hold out, and you know that the true gratification which follows such willpower is well worth waiting for. Isn't it?

Food for Yoga. Food for Life.

Kat

*Yes I do still go for the chocolate from time to time - but I ensure it is a conscious choice not a daily habit!

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www.bodyincredible.com

Food For Your 30-Day Challenge

The Bikram Fitzroy November 30-day challenge (now that's a mouthful!) is now four days in and I think that after yesterday's efforts we all have to say - wow! For those who don't know, four lovely ladies yesterday completed their own challenge which was to complete five classes in one day. That's 7.5 hours of sweaty yoga! And I thought I was doing well to do the occasional two classes in one day! Before you shake your head at their craziness, they had a very good reason.

This month the entire studio is banding together to raise money for a little girl with cerebral palsy. She is the daughter of one of our teachers and the money raised can enable the family to take a trip to Germany for some advanced stem cell treatment. To show their support and at the same time meet a personal challenge, many Bikram Fitzroy students have committed to 30 straight days of Yoga, and are raising sponsorship money by meeting their commitment each day. Some people have chosen their own personal challenge, and the 'day-of-five-classes' was just one such challenge. So whether you're spending dusk till dawn in the yoga studio, or whether you're committing to one extra class each week, or if you are indeed going the whole hog and doing the 30-day challenge, congratulations! Your efforts are certainly appreciated and I'm pretty sure your body will thank you as well.

Part of completing a 30-day challenge is knowing that you have put steps in place to get the most out of your yoga journey. Although 30 days of yoga is definitely a positive journey, it is also a stressful one in many ways. Remember that stress can be good or bad. In this case we hope it's a good stress, but if you neglect to adequately fuel and hydrate your body then you could find that you end up with feelings of lethargy, moodiness, and frustration at your body's inability to function at its best. 90 minutes a day in a 38 degree heated room is certainly great for your body and soul, but only if you give that body the nutritional tools it needs to manage the process.

What To Eat During Your 30-Day Challenge

• You can get more out of each class by choosing appropriate foods to fuel you rather than weigh you down. I've written an entire article on 'What To Eat Before Class' and you can view it here.

• Directly after you finish each class of your 30-day challenge is not really the best time to eat. For an hour or so after class you should be focusing on enjoying that sensation of calm as well as the personal satisfaction of checking another 'x' on the white board. But sooner or later, hunger will kick in. There are four things to keep in mind when choosing post-class foods:

1. You have worked hard, your muscles and liver have been depleted of ready energy, and they need to be refueled. Muscles (and indeed every cell in your body) demand protein in order to aid recovery and optimise your metabolic function. Now is a really great time to eat some protein that can be easily digested and shuttled speedily into your poor tired muscle cells. Anything 'soft' is easy to digest. Scrambled or poached eggs are one of my favourite post-class options, as is a good quality meal replacement shake. Myself along with Michael, Jo Harvey (studio teacher) and many of my clients are all fans of the Isagenix IsaLean shakes. They're organically based, contain essential fats, vegetable based carbs, and easy-to-digest whey protein. They are ideal for after class, and will fill you up without making you feel nauseous or heavy. The IsaLean shakes are actually part of a fantastic 30-day detox program. You can read my personal journal of the detox here. Or contact me here to find out more.
2. If you are hoping to shed some stored body fat during your 30-day challenge then keeping starchy carbohydrate to a minimum is recommended. This includes pasta, bread, cereals and grains (even wholegrain), as well as rice and indeed any sugar-based food like sweets or fruit-juices. The reason for this is that these foods spike blood sugar levels, promoting excessive insulin release and a fat-storing reaction. You can read all about what insulin does here in a recent article I wrote. Having said that, your first meal after class is the best time to enjoy these sort of foods if you particularly enjoy them. This is because of those depleted muscle and liver cells. In your post-class state, eating starchy or sugary foods will still cause a blood glucose climb, but the resulting insulin release will shuttle blood sugar and other nutrients straight to where they're needed for energy rather than storing them in your fat cells.
3. This does not mean you MUST eat these sort of foods, but your body does need a balance of proteins, fats and carbohydrates in order to adequately refuel and ensure lasting energy after class. We've already talked about protein, and indeed the IsaLean shakes (which, within the 30-day program contain 242 different nutrients) I mentioned do contain everything you need, but other (non-starchy) carbohydrate options include fresh vegetables, salads or legumes. Try to vary the vegetables and salads you eat in order to optimise nutritional variety. Eating the same meal day in day out could mean that you are limiting your vitamin and mineral intake and therefore slowing your energy and performance. Fruit is also okay straight after class but be wary of eating it on its own as it could cause an energy crash later in the day.
   
4. Fats: This deserves an entire section of it's own, and indeed I've written an earlier post within this blog that you can refer to for more knowledge on good vs bad fats. A balanced post-yoga meal needs to include some good fats - anywhere form 15 to 30% of that meal should be fat based. My favourite options are avocado, extra virgin olive oil, organic coconut oil, milk or cream. Flaxseed oil is also a nice oil that can be used as a salad or vegie dressing. Fish oil capsules are okay as long as they are mercury free, but a couple of capsules each day will definitely not meet your fat needs.

• How about the rest of the day? The advice I've just given you in points 1-4 is an excellent basis for creating a balanced meal for anytime of day that is not directly before or after class. As mentioned, a meal to optimise your overall wellbeing and energy throughout the 30-day challenge should ideally include proteins, fats and carbs. The main difference if it's not post class is that you don't have a need for readily digestible energy. Therefore these meals are a good time to enjoy a nice steak once or twice each week, some chicken thigh or breast (thigh is better for more complete nutrition and energy), some fresh fish, or even some game meat if you're feeling, well, game. The same rules as above apply for fats and carbohydrates, although I'd recommend minimising starchy and sugary carbs if weight management is a concern. Vegetarians can enjoy legumes, fermented soy products such as tempeh or miso (organic please!), and even the whey protein shakes mentioned above (these have been proven fine for those with gluten, soy and lactose intolerance also).
• Another major concern for those on the 30-day challenge is electrolytes, and wouldn't you know it, I already have an article there for you as well! It's in the August files of this blog and you can read it here.

I hope I've answered your questions (even for those who maybe did not have them!) on what to eat during your 30-day challenge, and I'd love to hear your feedback as well as any more specific queries you may have. Please get involved in the comments section of this blog (it's at the end of each article), or contact me here.

To read more of my writing on this and other topics, visit my main blog:
www.bodyincredible.com

Here is the link for the Isagenix 30-day detox
(Or talk to me about it directly)

One more important thing! Those who are sticking to their 30-day challenge today must be given an extra pat on the back! It is, after all, Melbourne Cup Day, and I don't think there are many melbournites who aren't out there drinking it up, so an extra well done to those who continue to pursue their personal journey on this day.

Not just Food for Yoga. Food for Life.

Kat