Let's start with the word SAUCHA. Yep, that Sanskrit word that keeps popping up here at Feelings Fitness. Just joining us? New to yoga? Here's a quick recap of saucha.
Saucha translates to cleanliness or purity. It is one of the niyamas .
The niyamas are part of the eight-limbed path of yoga written by Patanjali.
The eight limbs of yoga are yogic guide to living your best life.
YOGA can be used for SELF-CARE. As I always say, self-care is NOT selfish. It is impossible to pour from an empty cup, so fill up your cup first and then be of service to others.
Here are some self-care tips on how to use YOGA, focusing on SAUCHA, in your everyday life
Self-Care Tip #1: Cleanliness of MIND
Breath work and meditation can do wonders for cleanliness of the mind.
Nadi shodhana (alternate nostril breathing) calms the mind, body, and emotions.
Ujjayi helps to override thoughts by focusing on the breath.
Also, check out the "Food for Fuel & Feelings" episode on the Feelings Fitness PODCAST to find out more about how FOOD effects your MIND. You can find it on Apple Podcasts & Spotify.
Self-Care Tip #2: Cleanliness of BODY
Yoga asanas, poses, can do wonders for cleanliness of the body.
Twists aid in digestion.
Legs up the wall sends blood flow to the core.
Also, check out the "Food for Fuel & Feelings" episode on the Feelings Fitness PODCAST to find out more about how FOOD effects your BODY. You can find it on Apple Podcasts & Spotify.
Self -Care Tip#3: Cleanliness of SPIRIT
Yoga invites individuals to tap into whatever higher power he or she prescribes to.
Remember yoga is not a religion, all denominations are welcome on the yoga mat.
Cleanliness of the spirit can open you up to knowing your purpose and being of service to others.
Self-Care Tip #4: Cleanliness of SURROUNDINGS
Yoga invites individuals to evaluate their surrounds.
The cleanliness of surroundings can often dictate the feelings that are taking place internally.
Check out the "De-Junk January" episode on the Feelings Fitness PODCAST to find out more about cleaning up your SURROUNDINGS.
Bottom line, self-care is NOT selfish and yoga can help guide the self-care process.
Eating the right FOOD can really FUEL the BODY and FEED the SOUL. If one wants to FEEL at their best, focusing on FOOD can help. Perhaps think about it as healthy from the INSIDE OUT! Let's take a look at how MINDFUL eating, YOGIC eating, and having healthy eating HABITS can truly change the way you LOOK and FEEL!
Before you eat anything, always ask yourself, "is this going to make me FEEL good?" Keep in mind the long term, not just the present moment. Yes, a piece of junk food will make you feel HAPPY right when you eat it, but later during the day you will probably regret it. So, in other words, BE MINDFUL of the food that you are eating.
When you do choose something to eat, MINDFULLY eat that item. You could even go as far as closing your eyes in order to really taste the food and focus on how it is nourishing your body.
FOOD FOR MOOD
It is helpful to have an understanding of "gut health" when considering how FOOD can effect your FEELINGS. Gut health is the balance of microorganisms that live in the digestive tract. Bacteria in the GI tract help our bodies process food and maintain homeostasis, overall well-being. The gut is now being considered a second "brain." Research has found a link between gut health and depression/anxiety.
MOOD FOODS (from drhyman.com/)
Zinc: oysters, kale, broccoli, legumes, nuts
Magnesium: fish, avocado, dark leafy greens
Vitamin B: asparagus, leafy greens, meat, avocado
Omega 3 fatty acids: wild caught salmon
Probiotic-rich foods: kefir, yogurt, fermented foods
Last month we discussed the word SAUCHA which is part of the 8 Limbs of Yoga and means CLEANLINESS. We discussed this word when referencing our physical space where we live. This month we will be using this word to refer to the physical body and the foods that we choose to eat.
An Ayurvedic Diet is a very specific YOGIC way of eating. It has been around for thousands of years and is an eating plan that sets guidelines for when, how, and what you should eat. It focuses on balancing different types of energy within the body which is said to improve health. There are recommendations based on body type/dosha.
There are three doshas*:
pitta(fire & water) hunger, thirst, body temperature
vata(air & space) electrolyte balance, movement
kapha(earth & water) joint function
*In order to find out which dosha your body type falls under, take the free quiz on Yoga International's website. yogainternational.com/article/view/dosha-quiz
This diet encourages whole foods and clean eating. Clean eating is a great way to FUEL the body and FEED the soul. It just makes us FEEL better when the FOOD that we eat is high quality.
When selecting whole foods, keep in mind the twelve foods (www.ewg.org/foodnews/dirty-dozen.php) that tend to be the dirtiest. Listed below are the 12 foods that get the most pesticides and the organic option should be considered.
WHAT TO EAT BEFORE AND AFTER A YOGA PRACTICE
Choose snacks with simple carbs that are easy to digest avoiding spicy, fatty, and acidic foods.
Try to eat at least 2 hours before.
Consider a banana or an apple with peanut butter, avocado toast, or hummus with carrots.
Choose something to refuel your body.
Consider a 3 to 1 ratio of carbs to protein.
Consider a Greek yogurt parfait with fruit, nuts, and granola, a quinoa bowl with veggies, tofu, and legumes, or a smoothie with frozen blueberries, banana, mint, and Kefir.
FUEL FOODS(from healthline.com)
Fruits: apple, goji berries, banana, orange, watermelon, strawberries, avocado
Vegetables: kale, spinach, sweet potato, beets
Grains: oats, brown rice
Seeds: quinoa, chia, flax
Legumes: chickpeas, kidney beans, black beans, soy beans, edamame
Drink half your body weight in ounces of water. For example, if you weigh 150 pounds, drink at least 75 ounces of water each day. This amount may vary depending on the amount of daily exercise.
Make a smoothie and add coconut water. It is super hydrating.
Drink green tea.
HEALTHY EATING HABITS
Healthy eating habits don't just happen, they take lots of attention to detail.
In order to FEEL successful it is important to Plan, Prepare, and have a Purpose.
Plan: If you write down a meal plan and create a shopping list, you will be more likely to stick to it!
Prepare: Shop. Cut up fruits and vegetables for snacking, grill chicken for lunches, etc.
Purpose: Know your WHY for HEALTHY eating!
HEALTHY EATING SHORTCUTS
Daily Harvest www.daily-harvest.com
Blue Apron www.blueapron.com
COOKBOOKS TO CONSIDER
Food Babe Kitchen by Vani Hari foodbabekitchen.com/
The Everyday Ayurveda Cookbook by Kate O'Donnell www.everydayayurvedacookbook.com/
OVER FORTY? CHECK OUT THIS RESOURCE...
What to Eat Over 40 www.dailyom.com/cgi-bin/courses/courseoverview.cgi?cid=976
A FEW OF MY FAVORITE THINGS
Four Sigmatic Mushroom Coffee us.foursigmatic.com/
Kevita Master Brew Kombucha www.kevita.com/
Young Living Ninjxia Red www.youngliving.com/en_US/products/ningxia-red
De-JUNK January is a guide to "lightening the load" and "lifting the mood" in your HOME! It's about establishing a FEELING of contentment and ease on the home front. It's about using YOGA & MINDFULNESS to find peace of mind at home even when contending with family dynamics.
Hi. I'm Suzanne and I know from experience how tough it is to raise a family in this fast-paced world that we all live in. I know how important it is to FEEL FIT(mind, body & spirit). The FEELINGS FITNESS blog is here to help you navigate through the seasons of life using YOGA & MINDFULNESS as tools! Join me as I share tips & tricks for HOME, HEALTH & HAPPINESS.