Redefining Comfort Food

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clean eating, comfort food, habit change, healthy food, mind-body, mindfulness, nutrition, yoga food, Yoga With Paul

What makes “comfort food”? We usually think of sweet, rich, fatty, gooey, sticky, crispy things as comfort foods but my guess is that has more to do with habit than comfort.

For many, or most of us, vegetables were the unloved side-dish while “treats” were crisps, cookies or the like. So we learned to associate these sweet, fatty foods with comfort.

Stop to consider how your body feels after a pile of chips, or a big wedge of cake. Do you feel nourished? Refreshed? Energised?

Photo by Monika Grabkowska on Unsplash

Chances are, you don’t. Your body struggles to process the excess, so instead of feeling rejuvenated you feel full — and maybe a bit guilty.

I believe in eating for pleasure. And I believe if we started being mindful about how food makes is feel we might have different ideas about comfort food.

To me, comfort is food that tastes good and also fills you with a sense of well-being. It doesn’t leave you hyper from sugar, or lethargic from too much fat.

Comfort food could be a stir-fry, a jacket potato, a rice bowl, a fabulous salad. It could also, of course, be a slice of vegan coffee cake, or a raw chocolate truffle, or a warm scoop of gluten free crumble. Real comfort food is physically and emotionally rewarding.

How To Do: Surya Bhedana

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breath yoga, how to breathe, meditation tips, mindfulness, pranayama, surya bhedana, yoga breathing surya bhedana, yoga teacher, Yoga With Paul

Pranayama is a fundamental element of yoga. Through the breath, we cleanse, refresh, and detoxify the body. Controlling the breath also helps us calm our minds, reduce stress, and learn to remain at peace in difficult situations.

Photo by Max van den Oetelaar on Unsplash

Surya Bhedana Pranayama is a type of breathing where you inhale through the right nostril and exhale through the left.

In Hatha yoga philosophy, each nostril has different energies. The right nostril is linked to your physical energy, so doing Surya Bhedana is a great way to refresh and activate your body. It also aids the nervous system and stimulates the digestive system.

On a mental level, doing Surya Bhedana is a great mindfulness practice.

The steps are simple:

• Block your left nostril.
• Inhale slowly and deeply with your right nostril.
• Block your right nostril.
• Exhale through your left nostril.

As you do this, envision the air circulating in your body, forming a cleansing rhythm that washes through all your muscles, organs, and cells. If you find seated meditation difficult, this is a good practice because you are concentrating on the in and out-breath, and blocking each nostril in turn.

You can do this anytime for two or three minutes to release tension and rejuvenate.

Questions or thoughts? Share in the comments!

The Power of Asking

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asking, compassion, mindfulness, relationships, unity, yoga, Yoga With Paul

What have you asked for lately? Anything?

I’ve been thinking about this recently because I realised that, on a normal day, I don’t ask for much. Our culture values self-sufficiency. It is considered a sign of capable adulthood to be able to maintain yourself and go about your day without asking for help.

There is nothing wrong with independence, but by subtly putting down asking — relegating it to children or the “needy” (as if we aren’t all needy?) we lose out on an important element of human interaction.

Photo by William Stitt on Unsplash

Asking for help is powerful. When we articulate our needs, when we are brave enough to be vulnerable and admit that we need someone else, we open a deeper channel of communication.

Asking for help shows maturity and humility. It is a sign that we are realistic about our limitations. It gives us a chance to draw on other people’s expertise or assistance, which in turn enhances their sense of well-being.

We all like to be in a position to help, of course. It feels good, it affirms our competence and compassion. Which is why it is a compassionate and unselfish to ask others for help.

Asking for help can happen in many ways large and small. It might be as simple as requesting a colleague to give a hand with a work project, or as personal as discussing your emotional needs with a friend or partner.

When we ask for help with a sense of kindness and acceptance, both of who we are and of the other person, we create space for an empowering exchange.

This passage from a Henry Miller letter to Anais Nin sums up the power of asking:

“By receiving from others, by letting them help you, you really aid them to become bigger, more generous, more magnanimous. You do them a service… It’s only because giving is so much associated with material things that receiving looks bad…”

What have you asked for lately? Share in the comments.

No-Bake Key Lime Pie Bars

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clean eating, gluten free Key Lime pie, healthy eating, Minimalist Baker, no bake desserts, vegan gluten free, vegan Key Lime Pie, vegan recipes, Yoga With Paul

Lime is one of the  most delicious flavours of summer — sour, bright, pungent, it is a perfect refresher in hot weather. If you are looking for something a little more yoga friendly than a mojito (ahem!) try these no-bake Key lime pie bars. They are easy to make, vegan and gluten free.

Photo via Minimalist Baker

The recipe is from the Minimalist Baker, which is a terrific site. It focuses on amazing food made from simple, whole food ingredients. Whenever I browse I immediately want to try every recipe!

The ingredients are below. For the full recipe instructions click here.

Ingredients

FILLING

• 120 g raw cashews
• 240 g coconut cream* (the hardened portion at the top of canned full fat coconut milk or coconut cream)
• 14 g arrowroot starch (or cornstarch, though I prefer arrowroot in this recipe)
• 120 ml lime juice (regular or key lime)
• 4 g lime zest (2 limes yield ~1 heaping Tbsp or 4 g)
• 1 pinch sea salt
• 60 ml maple syrup (or agave nectar // plus more to taste)
• 14 g organic powdered sugar (optional // for topping)

CRUST

• 80 g gluten-free oats
• 100 g almonds (I mixed almonds and pecans)
• 1/4 tsp sea salt
• 18 g coconut sugar
• 45–60 ml coconut oil (melted)

What’s your favourite summer flavour? Share in the comments!

Change It Up

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changing habits, daily yoga, habits, mindfulness, yoga practice, yoga teacher, Yoga With Paul

Photo by Ross Findon on Unsplash

A friend of mine recently got on the wrong end of  credit card fraud on the internet. Fortunately, she spotted the transaction and froze the card, but she still had to go through  a dozen websites changing passwords, updating security details and so forth.

Like so many of us, she’d gotten in the habit of using similar passwords and turning off two-step verification because, well, it just seemed like a hassle.

Which got me thinking about all the ways we “turn off” in daily life, or repeat ourselves because it is easy and familiar.

• We do it in the yoga studio when we slack off in a posture, or don’t push ourselves.
• We do it at the grocery store when we habitually by the same not-so-good foods.
• We do it in our relationships when we have the same petty arguments.
• We do it at work when we complain instead of addressing a problem.
• We do it in our spiritual lives when don’t attend to our deeper needs.
• We do it intellectually when we say things without thinking.

We are all creatures of habit. This can be positive, when it is a good habit, but we can also easily slid into carelessness.

Sometimes the consequence is as direct as  a hacked credit card, most of the time it is more subtle: dissatisfaction, boredom, frustration, lack of communication.

The good news is, we can always get out of a rut, if we try.

Mindfulness helps us identify negative patterns; practice helps us change them up.

What would you like to change? Share in the comments!

4 Yoga Poses for the Sacrum

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back bends, back pain, bridge pose, locust pose, mula bandha, sacroiliac joint, sacrum, wheel pose, yoga back pain, yoga healing, yoga strength, Yoga With Paul

The sacrum is the large bone at the base of your spine, between your pelvic bones, that connects your spine with your hips, pelvis and coccyx. It is connected to the pelvis by the sacroiliac (SI) joints, whose ligaments act as stabilizers and shock absorbers.

photo credit: Rob Swatski

Basically every movement you make involves the sacrum, though the sacrum itself is not very mobile. It’s like the chassis of a car — if you want things to run smoothly, it has to be solid. This is why I often draw attention to it in class, reminding students to be aware of this essential junction in the body.

The following four poses help align and stabilise the sacrum, increase flexibility of the SI joint, and help promote strong, pain-and-injury free skeletal system.

Locust pose (Salabhasana)

This pose strengthens your muscles and improves balance and alignment. Keep your limbs strong and straight, as you would in a standing posture. Keep your thighs tight, heels together, triceps contracted, with every muscle working in harmony.

When you go up it is critical to look up in this pose. This keeps you in correct alignment and will help you gradually build the posture.

Bridge pose (Setu Bandha Sarvangasana)

This asana builds the large lower body muscles and helps improve the alignment of the sacrum. Lie on your back to begin and draw your knees up with your feet flat on the floor, about hip width apart. Press up from the four corners of your feet, engaging the legs and buttocks to lift the hips higher.

Wheel pose (Urdhva Dhanurasana

Wheel pose is a fantastic, challenging way to open up your SI joints, balance your sacrum, and work all the major muscle groups in your body. Done correctly, as in the photo, your sacrum is a “hinge” that the rest of your body revolves around. This is a very releasing, empowering pose.

To ensure you receive maximum benefits, be sure your body is correctly aligned. You need to distribute your weight evenly and move slowly in and out of the posture, always checking that you are keeping your body even. If you do this too fast and twist, you can stress the SI joints.

 

Root lock (Mula Bandha)

Mula Bandha is done by tightening the muscles of the perineum. This is a powerful tool to stabilise the sacrum and revitalise the SI joints. Mula bandha channels the flow of energy within the postures and benefits the pelvic nerves, reproductive and endocrine system, and excretory system.

Questions about sacrum health? Ask in the comments!

It’s Your Yoga Holiday Time!

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#yogagoals, Bikram yoga retreat, home yoga, hot yoga retreat, Portugal yoga retreat, summer yoga holiday, sun salutations, yoga holiday tips, Yoga Holiday With Paul, yoga retreat, Yoga With Paul

Our merry band of yogis is gathering in the Algarve to begin a week of yoga, meditation, music, laughter, food, sunshine, socialising and relaxation.

Even if you weren’t able to join us this time, you can still enjoy the benefits of a break in the midst of your daily routine. Here are three ways to turn any week into an at-home yoga holiday.

Sun salutations (also available on cloudy days)

Holiday Sun Salutations

My recommendation for keeping yourself grounded, healthy and calm during the season is to do home practice. If you don’t have the benefit of the yoga studio warm up with a few sets of Surya Namaskara (sun salutations). Do five to ten rounds of sun salutations followed by other yoga poses and then rest deeply.   This is perfect!

Home Yoga Space

Whether you occasionally do yoga at home or would like to start, a home yoga space is an inspiring way to expand your practice. It is a contrast to the energy of a studio class and helps to make the calming mind-body benefits of yoga part of your every day life.

#YogaGoals

Summer is a time to chill, be with friends, enjoy holidays… but it can also be a time to revitalise our yoga practice. In fact, it’s the perfect time to set some #yogagoals.

When your class schedule or home practice get routine and comfortable, it is time to challenge yourself. Here are three #yogagoals to bring new vitality to your yoga.

1. Add a class, or try a new style: Swap Bikram for Vinyasa for example, or experiment with Ashtanga, Jivamukti or Iyengar
2. Master a new pose: Maybe you’ve always wanted to do a handstand; or learn crane pose. Or take the time to get really good at standing bow, or savasana, or camel
3. Yogify your mind: Focus on your spiritual and mental development by meditating, practicing mindfulness, volunteering, or simply making a conscious effort to take the calm of the studio out into your daily life.

Share your yoga holiday thoughts and experiences in the comments!

 

Grilled Veg Pitta Pocket

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clean eating, food yoga, summer recipes, vegetarian recipes, Yoga With Paul

Spring and summer are the perfect time for fast, simple, seasonal food. This BBC Food recipe for grilled vegetable pitta pockets ticks all the boxes: fresh, nutritious, quick to prepare and perfect for eating on the go. Check out the original recipe at BBC Food.

Ingredients

• 1 courgette, trimmed and thinly sliced lengthways
• 2 tsp harissa paste
• 2 tsp olive oil
• small handful broad beans (fresh or frozen)
• 2 tbsp hummus
• 1 spring onion, finely sliced
• 1 tsp tahini paste
• small garlic clove, crushed
• squeeze lemon juice
• 1 tbsp Greek-style yogurt
• 1 large wholemeal pitta bread

Method

1. Toss the courgette slices in the harissa and olive oil, and season. Cook on a hot griddle pan for 2 mins each side or until tender. Transfer to a plate and set aside.
2. Cook the broad beans in boiling water for 2 mins, drain under cold running water, then slip them out of their outer skins. Discard the skins. Put the broad beans, hummus and spring onion in a small bowl and mix to combine.
3. In another bowl, mix the tahini, garlic, lemon juice and yogurt. Toast the pitta and split it to create 2 pockets. Spoon the hummus mix inside each pocket, followed by the spicy courgette slices and a drizzle of the yogurt mixture.

Take a Yoga Mini-Break

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#yogaeverydamnday, daily yoga, stress relief, yoga advice, yoga asanas, yoga breaks, yoga practice, yoga tips, Yoga With Paul

Yoga “mini-breaks” are a great way to build your practice when you’re pressed for time.

A lot of students I know struggle to fit regular classes around their busy lives, and then feel bad or get discouraged because they feel like they are falling behind or “failing”.

Hitting the studio for an hour-long Vinyasa class or a 90 minute hot yoga workout is fantastic. It strengthen, stretch and revitalise your mind and body.

But it is not the only way to enjoy the benefits of yoga.

Yoga can happen anywhere and everywhere. And in any span of time.

Time for a yoga mini-break!

A yoga “mini-break” can be 5, 10, or 15 minutes long. Instead of having to block out an hour or two, you can do several short sets of breathing and postures throughout your day, which can easily add up to an hour!

For example, you could begin your morning with five minutes of Pranayama — or do a few minutes to centre yourself before a big meeting.

During the day you can do Tadasana (Mountain Pose) at your desk.

Take a few minutes to do cow and cat, and downward facing dog to relax and invigorate your whole body at any time of day.

If headstand is part of your practice that is a great one to energise and reset your body.

Unwind in the evening with Balasana (Child’s pose) and Savasana. This will release the tension of the day and prepare you for restful sleep.

Just a few minutes with each of these poses throughout the day will provide multiple benefits to your mind and body — without overburdening your schedule.

Yoga “mini-breaks” are a realistic way to do #yogaeverydamnday so give it a try!

 

Yoga: The Best Things Are Free

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Dearbhla Gavin, free yoga, Guardian yoga, London yoga, yoga benefits, yoga budget, yoga classes, yoga cost, yoga studios, Yoga With Paul, yoga work

There was an interesting interview in the Guardian the other day with Dearbhla Gavin, who is a freelance journalist and dedicated yogi who scrimps on other things so she can spend money on yoga.

Dearblha estimates she spends around £3,000 per year on classes, equipment and events. To balance that, she rarely eats out and survives on £20 a week in groceries. 

“I haven’t had a holiday since I moved to London three years ago and I don’t miss that. I can never switch off – in fact I don’t want to – when I go away. Yoga allows me to retreat from the world if I need to,” she said.

“The yoga community in London has become my second family in an otherwise anonymous city and the disciplines of yoga and journalism overlap. One produces and one requires empathy, cooperation and the ability to listen.”

I can definitely relate to Dearbhla’s statement that yoga is a great way to make friends and find a community. And I think most of us would agree that yoga can help us in our daily work, whatever it is.

#freeyoga

While I really enjoyed the article, my only concern was that it makes it sound as if yoga is super-expensive or inaccessible. You don’t have to spend £3,000 a year, or any particular amount, to get the benefits of yoga.

Taking classes is obviously a great way to learn, enhance your practice, and meet people. But you can supplement studio classes with online classes, home practice, or simply doing yoga wherever you are. The joy and benefits of yoga are available to everyone.

What would you give up for yoga? Share in the comments!