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!

MINDFUL EATING
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

  YOGIC EATING
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.
​
AYURVEDIC DIET
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.   
*strawberries
*spinach
*kale
*nectarines
*apples
*grapes
*peaches
*cherries
*pears
*tomatoes
*celery
*potatoes

WHAT TO EAT BEFORE AND AFTER A YOGA PRACTICE
Before...
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.
​
After...
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
Nuts:   almonds
Legumes:   chickpeas, kidney beans, black beans,  soy beans,  edamame

STAY HYDRATED
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
Instacart   www.instacart.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.