Four Ways to Eat Real Food

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clean eating, Guardian, healthy eating, seasonal foods, ultra-processed foods, whole foods, yoga diet, yoga food, Yoga With Paul

How hard is it to eat real food? Very difficult, according to a recent Guardian article highlighting the dangers of ultra-processed foods. In it, food writer Bee Wilson wrote about the enormous presence of these foods in our diets, explained the science linking them with obesity and disease.

I hardly ever eat fast food, I thought, so I must be all right.

Photo by Brooke Cagle on Unsplash

Turns out, ultra-processed foods are not just the obvious things like fast food burgers, flavoured crisps, or chocolate bars. According to the article, ultra-processed foods are anything that are so processed it is hard to determine the underlying ingredients. This means things like non-dairy milks and yoghurts, vegan or vegetarian meat substitutes, even apparently innocent foods like bread and soup (if they have a significant amount of fillers, stabilisers and other additives).

This got me thinking. It is pretty easy to have an almond milk latte in the morning, a vegan energy bar in the afternoon, and indulge in a vegan burger at dinner. None of these are “bad foods” but, eaten regularly, they increase our high consumption of ultra-processed foods.

The challenge is, these foods are tasty and convenient. How can we replace them and enjoy a healthy, whole food diet without spending hours in the kitchen? Here are 4 tips to make it easier to eat real food.

Cook what you can

Obviously, not all of us have the time or desire to cook every single day, nor are we all gifted in the kitchen. However, instead of letting our shortcomings hold us back, we should focus on what we can cook — and do so regularly. Soups, stews, jacket potatoes, rice, stir-fries, and salads are all simple, delicious and easy.

Invest in Tupperware

Once you’ve identified the dishes you like and enjoy cooking, make them in bulk. Popping a few servings into the fridge or freezer insures you can eat whole food every day, without having to prepare it from scratch.

Befriend a baker

Fresh bread, made from natural yeasts, without preservatives or additives, is a good staple food. Build a filling breakfast by adding nut butter, avocado or eggs, or make a hearty veggie sandwich with hummus. To keep bread fresh, slice it immediately then freeze, toasting slice by slice what you need.

Snack on fruit and veg

This might sound obvious, but if you want to eat fewer processed foods, you need to eat more whole foods. Fresh fruit and veg are the simplest way to get nutrients as most of them can be eaten raw — so you spend zero time and energy cooking!

Check out my blogs on seasonal foods for tips on what to eat now!

 

4 Steps to Avoid Holiday Weight Gain

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daily yoga, healthy eating, healthy habits, holiday weight, holiday yoga, hot yoga, routine, sleep habits, weight-loss, yoga practice, Yoga With Paul

Holiday weight gain is hard to avoid. It’s cold, we’re busy; mince pies, mulled wine and multi-course dinners are everywhere, not to mention the party nibbles and hangover breakfasts. In short, it is easy to put on a few pounds over the holidays. However, with these four steps it is possible to avoid holiday weight gain without abandoning the social circuit or sticking to carrot sticks. Here’s how.

Eat

The problem with gaining weight over the holidays is not that we eat too much, it’s that we eat too much of the wrong things (and then compensate by cutting back elsewhere). This year, make a rule that you eat three healthful meals a day. Think soup, chili, stews, veggie curries, rice and beans — anything that is filling and nutritious. When your body has everything it needs it won’t crave junk, meaning you’ll be able to have a few bites of this or that Christmas treat and not feel deprived.

Sleep

It isn’t just extra calories that trigger weight gain, it’s how our body processes the energy we put in. The best way to keep your hormones and metabolism on track is to be sure you have enough sleep. When you’re sleep deprived, your body tries to compensate in all kinds of ways, including increased appetite and fat storage. It can be tempting to burn the candle at both ends but making rest a priority will make you happier and healthier.

Yoga

Moving your body is essential. Right now it is so tempting to stay bundled up and hunker down. Don’t! Every single day you go to the studio is a different day than if you don’t. You will work, energize, cleanse, and align your body. Yoga will keep your digestion on track, your skin glowing, your muscles toned, and your mind at peace. If you absolutely can’t make it to a class do 20-30 minutes at home. You’ll feel the difference.

Repeat

Creating a routine is one of the best ways to get through the holidays with your waistline and sense of good cheer intact. Try to get the same amount of sleep every night (even if it’s a bit less than normal), go to the same number of yoga classes each week if possible and, of course, eat! You’ll be amazed how how good you feel come January.

Share your best tips for maintaining your weight during the holidays in the comments!

 

Fresh Summer Smoothie Ideas

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clean eating, clean food, food for yoga, nutrition, summer smoothie recipes, vegan recipes, vegan smoothie recipes, yoga, yoga hydration, yoga weight loss, Yoga With Paul

Summer and smoothies go hand in hand. Whizzing up a load of fruit gives you a fast, convenient, healthful snack that doubles as hydration to keep you going pre- or post-yoga. You can customise any recipe by using your preferred non-dairy milk and/or adding a dash of spice. Cinnamon and ginger are two of my favourite add-ins.

One tip: Chop up a few ripe bananas and pop them in the freezer. That way you always have the base for a fresh smoothie.

Here are a couple of recipes that caught my eye recently. Visit Babble for more recipes!

Photo via Babble

Pretty in Pink Grapefruit Smoothie
makes 2 servings

• 240ml fresh squeezed pink grapefruit juice
• 120ml white grapefruit juice (or more pink)
• 80g frozen strawberries
• 2 bananas (fresh or frozen)
• Handful of ice

Blend. Pour. Garnish with fresh fruit if you like! Full recipe here

 

 

Piña-Vocado
vegan, serves 2

• 320ml orange juice
• 150g frozen pineapple chunks
• 1/2 avocado
• 1 small frozen banana (or fresh)
• Handful of ice
• 1/2 lime, squeezed over top smoothie, or blended in
  

  Photo via LunchBoxBunch

  Blend. Serve. Sip. Smile. Full recipe here

 

Share your favourite smoothie recipe in the comments!

Cinco de Mayo Vegan Chilli

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Cinco de Mayo, clean eating, food for yoga, London Cinco de Mayo, one-pot recipes, vegan Mexican food, vegan recipes, Yoga With Paul

Celebrate Cinco de Mayo with this delicious vegan chilli recipe. Packed with vitamins, minerals and fibre, it will fuel you through a long day of work, yoga and anything else.

Photo via Veganuary

This recipe is courtesy of Veganuary which has loads of other great recipes and tips for vegan eating. Well worth checking out and bookmarking.

Ingredients

• 600g sweet potato (peeled and cut in 1.5cm dice)
• 1 large red pepper (cut in 2cm dice)
• 2 x 400g cans chopped tomatoes
• 2 x 400g cans black beans (rinsed and drained)
• 400g can chickpeas (drained)
• 250ml water
• 1 large onion (finely chopped)
• 4 garlic cloves (crushed)
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1 to 2 tbsp chilli powder (according to taste)
• 1 tbsp cider vinegar
• 2 limes
• 2 tsp cocoa powder
• 1 tsp caster sugar
• 3 tbsp olive oil
• Salt & pepper
• 1 bunch fresh coriander to serve

Preparation

1. Heat olive oil in a large saucepan. Fry together onion, garlic, ground coriander, ground cumin, chili powder and cinnamon until onion is soft.
2. Add diced sweet potato, red pepper, canned tomatoes and water.
3. Bring to boil. Then cooked covered under medium heat for 10 mins.
4. Add black beans, chickpeas, and cider vinegar. Cook uncovered under medium heat for 20mins until vegetables are cooked and liquid has thickened.
5. Add cocoa powder, sugar, lime juice and season to taste.
6. Add chopped fresh coriander just before serving.

Share your favourite Mexican recipe in the comments!

 

New Wonder Drugs? Diet and Exercise

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clean eating, diabetes, diet, exercise, Fixing Dad, habit change, healing, lifestyle, weight-loss, wellness, Yoga With Paul

We know that what we eat and how we move our bodies has a massive impact on our health but sometimes we forget what a drastic difference diet and exercise can make.

I was reminded of this by a Guardian article about ‘Fixing Dad’ a documentary film about two grown sons intervening to save their dad who was on the verge of having a foot amputated due to severe Type 2 diabetes. Full disclosure, I haven’t had time to watch the film yet, but just reading about it got me fired up over the importance of food and fitness.

“Dad” is Geoff Whitington who was diagnosed with Type 2 diabetes age 50. A decade later he was so ill and overweight he could hardly walk. As the Guardian sums it up:

In 2014, when Geoff was 62, his sons stepped in with their own special intervention that included a complete lifestyle overhaul, multiple health consultations, family holidays and heart-to-hearts, pacts, promises and pretty much constant rows. Two years later and 45kg (seven stone) lighter, Geoff raced through a 100-mile cycle ride from London to Surrey. He has now been taken off all his diabetes medication as well as his blood pressure pills.

He didn’t just lose weight, or get a little bit more mobile, or survive thanks to medication — he basically cured diabetes. By eating well and exercising. Wow.

It goes to show there is no such thing as too old or too sick. It is never too late to treat our bodies with respect and tap into their natural healing abilities. We’re made to be well. Our system does everything it can to keep going, even if abused with poor food choices, excessive alcohol, smoking, or lack of movement. The more care we take with what we eat, and the more we dedicate to a regular yoga practice and other forms of physical activity, the stronger and happier we can be.

More on Fixing Dad

Changed your health through food & exercise? Share your story in the comments!

 

Is Clean Eating Dangerous?

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clean eating, clean food, diet, eating disorders, food blogs, food for yoga, health, healthy eating, nutrition, overweight, weight-loss, yoga nutrition, Yoga With Paul, YWP

Headlines like ‘Clean eating trend can be dangerous for young people’ are designed to get your attention, and it worked!

I know from first-hand experience, and countless stories from friends and students, that clean eating is an important part of wellness. Can it really be dangerous?

Reading the article I discovered the “dangers” are far from clear-cut. The writer muddles together several examples: young people at risk of eating disorders, adults whose OCD-type behaviour extends to food, and people who lose weight due to excessively strict diets — then lays the blame at the feet of “food bloggers”.

Ursula Philpot, a dietitian at the British Dietetic Association, said a fixation with eating healthily had been a noticeable route into eating disorders for vulnerable individuals in the past couple of years.

She identified social media and the rise of healthy food trends and blogs as key drivers of the trend

From my point of view, this is linking unrelated topics. Eating disorders are a genuine, serious mental health issue. Blaming the actions of “vulnerable individuals” on “healthy food trends and blogs” makes as much sense as blaming alcoholism on craft brewers.

Far from being “dangerous” clean eating is a sensible alternative to the processed, fat and sugar-laden foods that have made almost two-thirds of Brits overweight.

Like everything else, healthful eating should take place in the context of a balanced life. Obsessive, anxious or compulsive attitudes towards food are typical of “clean eating”. They are a sign of something wrong that needs to be addressed. But let’s not blame healthy eating for unhealthful behaviours.

Share your thoughts on clean eating in the comments!

 
photo credit: Zaheer Baksh Photography The Right Start… for me via photopin (license)

Food for Yoga (and Life)

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diet, fitness, food, food for life, food for yoga, healthy eating, London yoga teacher, nutrition, Rio Olympics, weight-loss yoga, yoga, Yoga With Paul

What does food mean to you? Is it an indulgence? Necessity? Pleasure? Worry?

I recently read a great post about attitudes to food that reminded me of the many ways we think about food — and how those attitudes affect our strength and well-being. This paragraph really jumped out:

[I often] eat far less than I know I should, mostly because of poor time management. Now, this is a pretty common problem, and here’s some ways that people like me talk about it:

“I know I should have, I just didn’t have time to eat lunch today.”

“There just wasn’t a break between classes and things just had to get done, so I just couldn’t eat before training.”

The problem, though, isn’t just the skipped meals. It’s the fact that secretly I’m proud of having skipped them. This pride is a holdover from a mentality that calories are bad (they aren’t). But being secretly proud of your skipped lunch should make as little sense as being secretly proud of your skipped workout, because both types of activity (eating and exercising) are important.

As a dancer and now a yoga teacher I am very aware of the pressure towards and pursuit of the “perfect body”, which is reinforced by media and marketing. We see so many images of slimness that are equated to health we subconsciously absorb the message that thinner = fitter. If you stop to think about this, it makes no sense. Strength, fitness, and flexibility are independent of body mass. While extreme overweight or thinness can be dangerous there is a vast range of perfectly healthy body shapes, types and sizes.

One great thing about the Rio Olympics was the diversity of athletic bodies on display. Shot-putters look nothing like gymnasts; distance runners would never pass for swimmers; boxers and equestrians have totally different forms. Yet despite this positive reality, it is easy to get caught in the fiction that you’re not really fit unless you’re slim.

This thought process leads to an unhealthy relationship to food. It becomes an enemy or, at best, a grudging necessity. The fact is, food is fuel. When your car needs petrol you don’t mutter and criticise, you just fill it up. We need to have a similarly practical approach to our bodies. We need to eat regular meals of mostly whole foods. We need to enjoy food and appreciate its role in our well-being.

How do you view food? Share your thoughts in the comments!

 

Baba Ganoush Smoked Aubergine Dip

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aubergine recipes, baba ganoush, clean food, diet, gluten-free recipes, healthy eating, smoked aubergine dip, vegan recipes, vegetarian recipes, whole food, yoga, Yoga With Paul

Smoked aubergine dip, aka baba ganoush, is absolutely delicious and surprisingly light. It makes a great substitute for hummus if you want something a bit fresher for spring, and the smoked flavour lends a wonderful depth when used as a sandwich spread or in a wrap. You can even put a few dollops on a bowl of pasta, or add some extra olive oil and water to thin it down to dress a salad. See the full recipe at Food.com.

Ingredients

• 2 large fresh firm skin eggplants (2 cups after roasting and squeezing per recipe)
• ¹⁄₂ teaspoon ground cumin
• 3 garlic cloves, crushed
• 1 teaspoon salt
• 120 ml tahini (sesame paste)
• 40 ml lemon juice
• 100 ml extra virgin olive oil

Method

1. Char eggplants over a direct flame or roast in the oven until skin has blackened.
2. Set aside in a bowl covered with plastic wrap until cool enough to handle, then peel.
3. Squeeze the flesh/pulp until most of the juices have been drained.
4. In a food processor, blend warm eggplant, with cumin, garlic, salt, tahini and lemon juice until it is a smooth paste.
5. Then while still blending the eggplant mixture slowly drizzle in olive oil.
6. Season to taste and serve with your favourite bread or crudites.

 

Share your favourite smoked food tip or recipe in the comments
photo credit: Baba ganoush via photopin (license)

Easy Healthy Food: Banana Bread

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banana bread recipe, best yoga recipes, food for yoga, gluten free banana bread, gluten free eating, healthy cake recipe, nutrition, vegan recipes, vegetarian recipes, yoga diet, Yoga With Paul

Rejoice, cake can be good for you! This banana bread recipe from the Minimalist Baker is simple, packed with nutritious ingredients, gluten free and can be made vegan.

Unlike store-bought treats, it has no artificial ingredients or refined sugar, and has plenty of fibre, protein and healthy fats, as well as vitamins and minerals. The sea salt and cane sugar also help balance electrolytes after a sweaty hot yoga session. Have a slice with almond or peanut butter for breakfast, or crumble it over a fruit bowl.

Ingredients below.
Click here for the full recipe via the Minimalist Baker.

The only gluten free banana bread recipe you’ll ever need. One bowl, simple ingredients, so moist, hearty and delicious.

Author: Minimalist Baker

Recipe type: Breakfast

Cuisine: Vegan, Gluten Free Optional

Serves: 10

Ingredients

• 3 medium ripe bananas (~1.5 cups or 337 g)
• 1/2 tsp pure vanilla extract
• 1 egg (or sub 1 chia or flax egg – see notes)
• 3 Tbsp (45 ml) grape seed or coconut oil, melted
• 1/4 cup (50 g) organic cane sugar
• 1/4 cup packed (55 g) organic brown sugar
• 2-3 Tbsp (63-84 g) honey, depending on ripeness of bananas (or sub maple syrup)
• 3.5 tsp baking powder
• 3/4 tsp sea salt
• 1/2 tsp ground cinnamon
• 3/4 cup (180 ml) unsweetened almond or dairy milk
• 1 1/4 cup (137 g) almond meal
• 1 1/4 cup (200 g) gluten free flour blend
• 1 1/4 cup (112 g) gluten free oats

Click here for the full recipe via the Minimalist Baker.

Clean Food: Purple Sprouting Broccoli

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clean food, food for yoga, healthy eating, purple sprouting broccoli recipes, salad recipes, seasonal eating, vegan recipes, vegetarian recipes, Yoga With Paul, YWP

Early spring is peak season for purple sprouting broccoli. Fresh, tender and packed with vitamins, it is a beautiful addition to stir-fries or soups. I like this simple warm salad recipe from BBC Food as it is quick, healthy and works great as a snack or side dish. Try drizzling some tahini over it and adding a dash of ground cumin for a Middle Eastern twist.

Ingredients

• dash olive oil
• small handful purple sprouting broccoli, cut into florets
• ½ Romero pepper, sliced
• ½ onion, sliced
• 2 cloves garlic, sliced
• 1 lime, halved
• 1 lemon, halved
• salt and freshly ground black pepper

Method

1. Preheat the oven to 200C/400F/Gas 6.

2. Heat the olive oil in an ovenproof frying pan, then add the broccoli, pepper, onion, garlic, lime and lemon halves and fry for 2-3 minutes, stirring frequently. Season with salt and freshly ground black pepper, then place into the oven and roast for 6-8 minutes, or until the vegetables are tender.

3. To serve, pile the vegetables into a serving dish and squeeze over the juice from the roasted lemon and lime, and drizzle over with a little olive oil.

Share your favourite broccoli recipe in the comments!

 

photo credit: Purple sprouting broccoli via photopin (license)