Healthy Diet

 

KETOGENIC DIET & SATTVIC DIET

 

Photo sources: https://www.healthline.com/nutrition/vegetarian-diet-plan

 

Ketogenic diet also known as Keto diet. Which is an eating plan focuses on food that provide healthy fats, adequate amount of protein and very few of carbohydrates. Keto diet promoted for its powerful effects on weight loss and overall health. Though often associated with animal foods, this way of eating can be adapted to fit plant-based meal plans — including vegan diets. Vegan diets exclude all animal products, making it more difficult to eat low-carbowaxes, with careful planning, vegans can reap the potential benefits of a ketogenic diet.

 

Sattvic diet is a based-on foods that contain one of the three yogic qualities (guna) known as sattva. In this system of dietary classification, foods that decrease the energy of the body are considered tamasic, while those that increase the energy of the body are considered rajasic. A sattvic diet is sometimes referred to as a yogic diet in modern literature. Sattvic diet can also exemplify Ahimsa, the principle of not causing harm to other living beings. This is one reason yogis often follow a vegetarian diet. A sattvic diet is a regimen that places emphasis on seasonal foods, fruits if one has no sugar problems, nuts, seeds, oils, ripe vegetables, legumes, whole grains, and non-meat-based proteins. Dairy products are recommended when the cow is fed and milked appropriately.

 

Benefits of Keto diet

  • Support weight loss
  • Improves ache
  • Reduce risk of certain cancel
  • Reduce blood sugar and insulin level

 

Benefits of Sattvic diet

  • Easily digestible
  • Support weight loss
  • Least lifestyle disorders
  • Reduce chronic disease risk
  • Better immunity system

 

What food you should eat in Keto diet:

  • Fats: Butter, avocado, macadamias, walnuts, almonds, coconut oil, olive oil, palm oil, animal fats, lard and etc.
  • Protein: Meat, eggs, fish, seafood, beancurd and etc.
  • Fiber: vegetable with minimal carbohydrate, low sugar fruits and etc.
  • Snack: Greek yogurt, fish skin, blueberry, walnuts, dark chocolate and etc.
  • Drink: Plain coffee, Plain tea, plain water, lemon water and etc.

 

What food you should avoid in Keto diet:

  • Processing food: hotdog, fish ball, can, luncheon meat, instant noodle.
  • Low quality fats: Peanuts, Margarine and etc.
  • Fiber with high carbohydrate: Sweet potato, pumpkin, carrot, taro, barley, red bean, green bean and etc.
  • High sugar contains fruits: durian, banana, mango, grapes, pear, orange and etc.
  • Snack: potato chips, chocolate, dessert and etc.
  • Drink contain sugar: milk, milo, coffee, bubble tea, fruits juices and etc.
  • Carbohydrates: rice, bread, noodles, oak, potato and etc.

 

What food you should eat in Sattvic diet:

  • Fats: olive oil, sesame oil, red palm oil, flax oil, ghee, walnuts, pecans, Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, unsweetened coconut, flax seeds, etc.
  • Protein: Soybean, chickpeas, quinoa, beancurd and unprocessed daily like milk and cottage cheese and etc.
  • Carbohydrate: organic ricewhole wheatspeltoatmealand barley and etc.
  • Fiber: all fruits, vegetables like cauliflower, spinach, cabbage, celery and etc.
  • Natural sugar like honey
  • Drinks: fresh milk, fresh fruit juice, honey water and etc.

 

What food you should avoid in Sattvic diet:

  • Animal products: seafood, lamb, fish and process dairy product and etc
  • Any processing food: kimchi, can food, biscuit, cake and etc.
  • Pungent vegetables like hot pepper, leek, garlic and onion and etc.
  • Gas-forming foods such as mushroom
  • Hot and spicy food, stimulant foods like laksa, deep fried vegetable and etc.
  • Drinks: Hot coffee, bubble tea, milkshake, soda and etc.

 

Be Kind❤

Patanjali set out his definition of yoga in the Yoga Sutras as having eight limbs such as:

  1. Yama
  2. Niyama
  3. Asana
  4. Pranayama
  5. Pratyahara
  6. Dharana
  7. Dhyana
  8. Samadhi
Ahimsa, as a part of first limbs of yoga- Yama. Ahimsa means nonviolence.  Nonviolence is the personal practice of being harmless to one’s self and others under every condition. It may come from the belief that hurting people, animals or the environment is unnecessary to achieve an outcome and it may refer to a general philosophy of abstention from violence. It may be based on moral, religious or spiritual principles, but also the reasons for it may be purely strategic or pragmatic.
  • Ahimsa in Diet

A very common question most of the people will ask including myself, do I have to turn my self as a vegan or vegetation while I am practicing yoga. Regardless you consume animal product or not, do what it right and suitable for your body. There is a balance of everything in the world including our food chain. What I feel is we should not be cruelty to animals. Maybe once in a week try to be a vegan or vegetarian to help in the nature balance.

 

  • Ahimsa in Asana Practices

Started from complete beginners to practices yoga, we can all feel frustrated when our physical yoga practice doesn’t progress as quickly as we’d like to. Remembering Ahimsa throughout our yoga practice guides us to let go of thinking negatively about body; accepting ourselves completely – no matter how strong or flexible we are at this moment. Non-violence in the physical sense here means we don’t push ourselves over the edge; of course, we challenge ourselves in order to grow, leaning in to that sometimes-scary edge, but never pushing ourselves to the point of harm.

  • Ahimsa in Environment

in the past 100 years humans have produced and used a lot of plastic. It’s cheap, strong, light and versatile, but all of it eventually ends up in the ground, in the air, and in the sea – which is where marine animals like albatross, dolphins and turtles ingest it. our plastic waste has invaded the highest mountains and deepest oceans. no one knows exactly how long it will take to disappear, but it’s at least hundreds of years. Plastic sticks around in the environment for ages, threatening wildlife and spreading toxins. Plastic also contributes to global warming. What we can do is from today onward, try to reduce the usage by carry your own bag when you go for grocery shopping and bring your own contain for food. All these small changes can actually make a huge different to our earth.

  • Ahimsa in Thought

The mind is the most powerful tool in our possession. Everything begins from this point. Our thoughts and emotions play such a big role in our overall well-being. If we don’t weed seeds of negativity, of self-harm, of self-criticism, those weeds begin to grow and multiply. Rather than celebrating the gift that we are, we start to judge, compare and criticise ourselves and others. Himsa, or violence, at the level of thoughts, slowly gets translated into words and actions. If you are constantly critical of yourself, you will inevitably be critical of others. If the only thoughts going through your head are negative, there is a minimal chance that you are sending positive vibes into the world. Coming from the space of accepting and appreciating the innate beauty, wholeness, and imperfect perfectness in ourselves and people around us will strengthen the roots of ahimsa in us. From now, learn to love and be kind yourself, observe your anger and deal with it in a better way.

Photo source: http://www.drkeithkantor.com/eco-friendly-non-eco-friendly-foods/

 

Pranayama -Kapalabhati

What is Pranayama?

I had no idea pranayama was a thing until I join Tirisula Yoga Teacher Training Course. Yes, I did it before when I was attending yoga class but none of the instructor mention this breathing activity is called pranayama, and it can actually bring some positive impact to our body.

 

‘Pranayama’ is a Sanskrit word that loosely translates to ‘control of breath’. ‘Prana’ means breath or life force and ‘ayama’ means to control. So, you can think of it as a set of practices to control the ‘prana’ within your body through breathing techniques. Pranayama and having control over breathing brings many physical & mental benefits. Controlled breathing by pranayama techniques lets you hold the horses of your mind, you keep calm, become able to think wisely, and make the correct decisions. It eventually makes you stress-free and happy.


 

Benefit of Pranayama

  • ·     Helps in weight loss
  • ·     Good for skin health
  • ·     Improve digestion
  • ·     Take care of the lung
  • ·     Relieves the symptoms of sinusitis.
  • ·     Improves cardiovascular health
  • ·     Boost Immunity
  • ·     Helps in detoxification
  • ·     Improves concentration
  • ·     Helps to treat sleep disorder
  • ·     Act as a stress reliever
  • ·     Effective for brain disorders
  • ·     Makes mind well oriented
  • ·     Help in chronic diseases
  • ·     Prevent dementia

I would like to share with you the technique for one of my favourite pranayama -Kapalabhati. As part of my morning routine, it helps me to wake my entire body and my brain up, it only takes about 5 to 10 minutes to practice. Kapalabhati (as with most pranayama ) should be practiced on an empty stomach, so allow at least three to four hours after a meal before engaging this pranayama.

 

Start in any comfortable, cross-legged, seated position to get mind ready, you can choose to open or close your eye. Place your hands on the knees with palms open to the sky, or in mudra position. Both inhalation and exhalation are done through the nose, keep your mouth close. Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly, which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs.

 

Focus on your lower belly. Many people aren’t able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly. Now quickly contract your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction so the belly “rebounds” to suck air into your lungs. Pace yourself slowly at first. Repeat 10 times at about one exhale-inhale cycle every second or two. As you become more adept of the breath, you can increase your pace.

 

Kapalabhati should not be practiced by pregnant or menstruating women. It is also contraindicated for individuals with high or low blood pressure, heart disease, hernia, gastric ulcer, epilepsy, vertigo, migraine headaches, significant nosebleeds, detached retina, glaucoma, history of stroke, and for anyone who has undergone recent abdominal surgery. 

 

1.https://www.pocketcoach.co/blog/8-types-of-pranayama-breathing-and-their-benefits/amp/

2.https://www.fitsri.com/articles/benefits-of-pranayama

3.https://www.artofliving.org/yoga/breathing-techniques/skull-shining-breath-kapal-bhati

4.https://www.yogajournal.com/poses/types/pranayama/skull-shining-breath/

How yoga can help in backache.

If you work in an office and spend the majority of your day sitting down, you are probably not a stranger to back pain. Sitting at a desk for eight hours a day can led to stiffness and tension of the quadratus lumborum muscle that causes serious discomfort while working. If your job requires you to twist or bend frequently, you may be at even higher risk of developing back pain.

The Quadratus Lumborum (QL) is a deep muscle that runs on both sides of the lower back. The muscle begins on the lowest rib and the nearby vertebra, and connects to the hip crests. The QL is responsible for stabilizing the lower back while upright, and also has a role in side bending. Either one or both of the QL muscles can tighten and close the distance between the rib and the hip crest. This compresses the affected side of the spine and everything in its path, which include discs, joints, and nerves. Most often, the symptoms from the disc, joint, and nerve are not felt, but the pure QL muscle pain from the tightness and adhesions are, which is what people are suffering from.

 

It’s common to have pain here because you use this muscle to sit, stand, and walk. The QL is one of the prime sources of lower back pain and can have an effect on your physical well-being. Pain in the quadratus lumborum can be due to overuse, stress, and strain. Sometimes muscles cause pain and stiffness when they’re weak or too tight. Activities such as sitting for long periods of time can reduce blood flow to an area, especially in the QL and surrounding areas. Pain can also result from repetitive motions and weak back muscles, which lead to poor posture.

 

All of these factors can make you twist, bend, or lift improperly, which creates more tension. It can also lead to your QL becoming too tight if it has to overcompensate to stabilize your spine and pelvis. Pain in this area can also be due to accidents and unequal leg length. If you don’t treat QL pain, it can result in stress to other areas of your body. Once your body compensates to support one part that isn’t symmetrical, additional imbalances and misalignments can occur. The pain can become more severe and spread to other areas of your body.

 

Trigger points and pain

A trigger point is an area of your body that may produce pain when it’s stimulated. Trigger points are made up of stressed or injured muscles that cause pain and tightness. Quadratus lumborum trigger points may be to blame for a deep ache in your lower back or a stabbing pain in your hips or pelvis. They can also be the reason you might feel sharp pain when the QL contracts while you’re coughing or sneezing.

Pain in the quadratus lumborum may potentially cause:

  • pain in your hip joints, buttocks, and thighs
  • pain in your sacroiliac joint
  • low back pain
  • abdominal pain

How is quadratus lumborum pain prevented?

You can prevent quadratus lumborum pain by keeping your body as fit as possible. Stay in shape and consider seeing some type of movement therapist to keep your body aligned. Treat pain as soon as it begins so that it doesn’t get any worse. Perform movements that focus on stretching and strengthening the area. Side bends and stretches are important to release back tension and engage the side muscles. Do some yoga asana that will lengthen the space between your ribs and pelvis.

 

For example:

  1. Balasana (Child pose)

From a kneeling position, the toes and knees are together with most of the weight of the body resting on the heels of the feet. The arms are extended back resting alongside the legs. The forehead rests softly onto the earth. The gaze is down and inward. This asana helps to gently stretches the hips, thighs, and ankles. Relieves back and neck pain when done with head and torso supported.

  1. Vakrasana (Twisted Pose)

From a seated position stretching your legs forward on the ground. Keep your hands beside your thighs or buttocks. Bend your right leg straight and stretched. Keep the left foot beside the right knee and the left knee raised upward. Inhale and raise the arms shoulder high, keeping the elbows straight. Exhaling, twist to the left, place the right arm by the outer side of the left knee and hold the left ankle with the right hand. Take the left hand behind the back keeping the palms on the floor. Look backward towards the left side. Hold the position as long as comfortable. Take a deep breath and relax. Repeat the same from the other side. Remember to do on both sides to balance your muscles.

  1. Pavanamuktasana (Knees to chest pose)

From a supine position, lying on your back, the knees are bent and pulled into the chest. The arms are wrapped around the knees. Hug your knee toward the chest, round your back. Keep moving your body toward the right and left, feel the back and the spine get a gentle massage. Releases the back and the spine.

  1. Sethu Bandhasana (Bridge pose)

Lie on your back with your knees bent, feet flat on the floor. Heels come close to the sit bones, both feet hip width apart. Inhale raise the hips and arch the back upward. Lift up the chest and back, chin towards sternum. Externally rotate your arms, try to grab the ankles if you can, if not just put your palm down next to your body and press on the floor or interlaced your finger under the body. Repeat for few rounds.

  1. Supta Matsyendrasana (Supine Spinal Twist)

Lie down on your back with both legs extended out, inhale bend right knees toward your hips, knees pointing up toward the ceiling. Press into your feet to lift your hips slightly off the floor and shift them about an inch to your left. Exhale and draw your right knee into your chest and extend your left leg flat on the floor. Inhale and cross your right knee over your midline to the floor on the left side of your body. Your right hip is now stacked on top of your left hip. Open your right arm to the right, keeping it in line with your shoulders. Rest your left hand on your right knee or extend it to make a T shape with the arms. Turn your palms toward the ceiling. Turn your head to the right, bringing your gaze over your shoulder to your right fingertips. You can keep neck neutral if you feel tension on your neck. Keep your shoulder plate on the floor. Repeat the same from the other side.

Referral sources:

  1. https://calispine.com/quadratus-lumborum/
  2. https://www.healthline.com/health/fitness-exercise/posture-benefits#2.-Fewer-headaches-
  3. https://pocketyoga.com/
  4. https://www.healthline.com/health/quadratus-lumborum-pain
  5. https://en.wikipedia.org/wiki/Quadratus_lumborum_muscle
  6. https://www.verywellfit.com/