4 Ways to Boost Your Motivation

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emotional energy, healthy eating, motivation, self-care, yoga daily, yoga fitness, yoga motivation, yoga nutrition, Yoga With Paul

Sometimes, doing the right thing is hard. Sometimes, doing anything is hard.

Motivation, like willpower, is a finite resource. We often start the day full of plans, excited about what we want to do, and then find ourselves losing focus and energy. Sometimes, conversely, we start feeling slow and distracted but find our stride.

What makes the difference when we’re feeling lackluster and like nothing matters?

It turns out that there are (at least) four ways to boost your motivation in a healthful, positive way — allowing you to accomplish more and feel better.

Photo by Brooke Lark on Unsplash

Fuel the engine

Have you ever notice how your motivation seems to trickle away as lunch or dinner-time approaches? Our bodies need energy to run, which means we need FOOD. Like a vehicle, if we run out of fuel nothing the engine stops.

Hectic schedules can make it difficult to keep regular meal times but it is critical you eat often, and enough, to keep your mind and body in motion. Packed lunches, dried fruit and nuts, or natural energy bars like Nakd are good on-the-go options.

Make time for yourself

To often, looking after our own needs falls right to the bottom of the to-do list. We’ve all had those days of, I’ll take a break after I finish X and Y. Or, as soon as Z is sorted out then I can relax.

Guess what. There is ALWAYS more to do. We could literally work 24/7 from now until we dropped and there would never be a ‘perfect time’ to take a break. We have to change our mindset from me-time being a reward to me-time being the foundation that makes everything else possible. When we are connected to ourselves, energised and content then we can address other aspects of our lives with motivation.

Photo by Luis Quintero on Unsplash

Move your body

There are two ways to feel exhausted: over-exercising and under-exercising. The sweet spot is doing regular, stimulating physical activity that strengthens your body and calms your mind. Yoga is a perfect daily practice, either at home or in the studio. You can also supplement it or change things up with running, hiking, swimming, walking, dancing — whatever takes your fancy and keeps you moving.

Connect with others

Isolation can creep up on you — even if you’re surrounded by people. Rushing through your day having perfunctory conversations with colleagues or acquaintances doesn’t nourish emotional needs. It is important to take the time to consciously connect with our friends, partners and loved ones. Especially in recent weeks, many of us have been more socially distanced/isolated than ever before, so it is even more crucial that we make time for conversations and connects that feed our spirit.

When our physical, nutritional, psychological and emotional needs are met we will naturally find ourselves energetic, positive and motivated.

Share your motivation-boosting tips in the comments!

Seasonal Food: Spring Onions

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clean eating, food yoga, healthy eating, seasonal food, seasonal recipes, spring dishes, spring onion recipes, vegan onion recipe, vegetarian recipes, Yoga With Paul

Spring onions are in season and, like their cousins garlic, leeks and onions, are packed with surprisingly broad array of nutrients. They containvitamins A, C and B6, thiamine, folate, the minerals potassium, copper, manganese, iron and even calcium .

Photo by Laura Mitulla on Unsplash

Eating seasonal food is good for you, good for the planet and – generally speaking – economical. During the current health crisis, eating well is more important than ever.

Even if we are fortunate to be in good physical health, the combination of changed routines, social distancing, concern for the health of our friends and loved ones, etc. creates stress and uncertainty. Stress, as we know, affects our immune system, meaning we need to be extra careful to give our body the best care we can.

Buying a few bunches of fresh spring onions is a great way to add savour to your cooking while boosting your nutrient intake.

One simple way to enjoy them is chopped and quickly sauteed in olive oil with fresh green beans or peas — a squeeze of lemon juice and sprinkle of salt finishes the dish.

If you’re feeling more ambitious there are plenty of delicious recipes to try. BBC Food suggests charred spring onions with teriyaki tofu as an easy, tasty veggie meal.

You could also try potato and spring onion breakfast pancakes, or spring onion quesadillas with guacamole salad.

Another simple way to enjoy them is to steam or boil new potatoes (also in season) and toss them with finely chopped spring onions, dill, some course ground black pepper, sea salt and olive oil. This makes a great side dish and can be enjoyed cold as a snack.

What’s your favourite spring onion dish? Share in the comments!

4 Fascinating Food Documentaries

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Fed Up, Food Choices, food documentaries, healthy eating, plant-based diet, Sugar Bitter Truth, vegan, vegetarian, What You Eat Matters, Yoga With Paul

What You Eat Matters (2018)

This documentary focuses on the link between health and the consumption of meat and animal products. Not surprisingly, the experts and interviewees — including renowned scientists and physicians T. Colin Campbell and Caldwell B. Esselstyn — agree that a high-meat diet is a recipe for illness.

Fed Up (2014) directed by Stephanie Soechtig

This documentary focused on the myth of “calorie in/calorie out” weight-loss. It highlighted the fact that what we eat is a crucial factor in maintaining health.

As the film website puts it:

Everything we’ve been told about food and exercise for the past 30 years is dead wrong. FED UP is the film the food industry doesn’t want you to see.

 

Food Choices (2018) directed by Michal Siewierski

This is documentary follows the director’s attempt to understand the implications of our food choices — not only for health, but also for animals, the environment and our society.

 

Sugar: The Bitter Truth (2017) with Dr. Robert Lustig

This is a university lecture, so not as eye-catching as some of the commercial documentaries above, but it is a fascinating, scientifically supported look at the dangers of having a high-sugar diet.

Seen a fascinating food documentary? Please share in the comments!

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!

 

Soba Noodle Stir-Fry

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clean eating, clean food, food for yoga, gluten-free recipes, healthy eating, soba noodle stir-fry, soba recipes, Yoga With Paul

Winter calls for warming, nutrient-rich food. Yet, we also want to keep eating clean and healthfully. Soba noodles — made from buckwheat flour — are naturally gluten free (be sure to check the label though, as some brands mix buckwheat with cheaper wheat flour) and have a wonderful nutty flavour.

Photo by Fidel Fernando on Unsplash

Traditionally part of Japanese cuisine, soba noodles are endlessly versatile. They can be used in soups as well as stir-fries, and are a great substitute for spaghetti or egg noodles.

According to the New York Times, soba noodles are a good source of manganese, copper magnesium, and phytonutrients. This makes the perfect as a pre or post-yoga meal.

This stir-fry recipe is simply a suggestion. You can easily vary it to taste by adding different vegetables or sauces. You can even use veggie stock to turn it into a warming, nutritious soup!

Ingredients

• Soba noodles
• Mushrooms
• Sweet onion
• Garlic
• Pepper (red, green, or yellow)
• Green beans (round or flat, fresh)
• Courgette
• Basil, fresh
• Coriander, fresh
• Lemon or lime
• Coconut oil
• Salt & pepper

Preparation

1. Cook soba noodles according to package directions
2. Meanwhile, heat coconut oil in a non-stick frying pan
3. Add all chopped veg, salt and pepper, and a squeeze of citrus juice
4. Stir-fry on high heat till vegetables are scorched
5. Add cooked noodles and a bit more coconut oil, mix well
6. Add fresh herbs and more lemon/lime to taste
7. Serve immediately!

Read more: Hack your soup, Seasonal food: mushrooms

 

Socca Chickpea Flatbread

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chickpea flatbread recipe, clean eating, gluten free bread recipe, healthy eating, New Years Resolutions, socca recipe, Yoga With Paul

New Year is a great time to revamp your recipe vault. Adding a new staple to your healthful eating routine is a great way to keep your food choices on track.

For me, convenience, simplicity, flavour and nutrition are paramount.

Socca

Socca, aka chickpea flour flatbread, ticks all those boxes. Originating in Provence, this delicious, naturally gluten free and vegan flatbread is perfect for a quick lunch, snack, or to serve along with soup and salad as a light dinner.

The following recipe is adapted from BBC Good Food.

Ingredients

• 75g gram flour (chickpea flour)
• ¼ tsp gluten-free baking powder
• ¼ tsp smoked paprika
• ¼ tsp dried thyme
• ¼ tsp sea salt
• 2 tsp olive oil

Preparation

1. Whisk together all of the dry ingredients with 185ml water in a bowl.

2. Heat the oil in a 20-25cm non-stick frying pan over a medium heat.

3. Turn the heat up a little and use a ladle to pour half the socca batter into the pan. Cook for 6 minutes on each side, or until golden and slightly crisp. You should be able to lift the edges of the pancake away from the pan and easily lift and flip the pancake without it breaking. Repeat with the remaining batter.

Serving suggestions

Socca is fantastic with soups, stews, curries and chilli.
It can be used as a thin crispy “pizza” base.
It is delicious with salsa, guacamole and other dips.
You can top it with nut butters if you’re vegan, cheese if you’re not.

Share your topping ideas in the comments!

photo credit: mcotner socca sliced via photopin (license)

Ayurvedic Cooling Foods

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Ayurvedic foods, clean eating, food yoga, healthy eating, nutrition yoga, seasonal eating, summer food, Yoga With Paul

Whether you’re loving or loathing the relentless Southern Hemisphere-style heat this summer, your body definitely needs a little extra care and attention. Daily life requires more effort on hot days, from the cellular level on up.

Ayurveda, the ancient Indian wellness system, teaches that we need to balance our intake of hot and cold to maintain health and harmony.

When the weather is hotter, we should eat more cooling foods. Here’s what you should be tucking into, according to Indian website NDTV.

Photo by rawpixel on Unsplash

Summer fruits

Watermelon, kiwi, strawberries and apricots all help cool the body. They are also great sources of hydration, electrolytes and vitamins, so stock up at your local farmers’ market.

Vegetables

Another great source of water and nutrients are vegetables. Ayurveda recommends mushrooms, tomato, asparagus, lettuce and aubergine as excellent cooling options.

Soy

Not just cooling, but an excellent source of protein. All soy products are supposed to be beneficial, including tofu and milk.

What are your favourite cooling summer foods? 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!

3 Life-Changing Food Ideas

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Algarve yoga holiday, changing habits, clean eating, food yoga, healthy eating, summer yoga holiday, vegan food, vegetarian food, Yoga Holiday With Paul, Yoga With Paul

One of the best things about Yoga Holiday With Paul — this year and every year — is the food. It is amazing how alive and energised you feel after eating fresh, simple, veggie food. Even though my daily diet is pretty sound, the difference a week of really clean eating makes is notable.

The trouble of course is that I don’t have fantastic caterers to follow me around London and serve me amazing meals (though if anyone is interested… get in touch!)

The contrast between the luxurious simplicity of having great, fresh food provided for every meal and the ordinary juggle of trying to eat well while rushing between studios, classes, and other commitments got me thinking.

Is there a way to recreate some of that culinary magic without A) breaking the bank or
B) giving up work and spending all day at the farmers’ market?

Mealtime, Yoga Holiday With Paul style

Here are three ideas, ranging from budget to investment… I’d love to hear yours!

1. Simplify:

   Eating well doesn’t have to be complicated. In fact, focusing on simplicity can help bring us back to eating whole foods in their natural state. A lot of the delicious dishes we enjoyed on the Yoga Holiday were fresh salads. What could be easier than filling a bowl with greens and adding tomatoes, cucumber, shredded carrot and beetroot, sliced radishes, etc? A splash of lemon juice and drizzle of extra-virgin olive oil is as clean and easy a dressing as you could wish for.
   Chopped fruit, or even just a bowl of berries or figs, is a perfect sweet or snack.

2. Break one bad habit:

   We all have food weaknesses: crisps, chocolates, second helpings, extra cream in our coffee. When we’re fired up about eating better we often decide to renounce them all at once. The result? We feel deprived, get frustrated, give up. Instead of trying to have a “perfect” diet, why not give up just one thing? Maybe you don’t really like those afternoon biscuits, but they’re a habit; or maybe you pour a glass of wine when you get home without even thinking about it. Find one little habit like that, and break it. Replace the biscuits with fruit, have a glass of iced cloudy lemonade instead of wine… whatever you choose, focus on swapping the less-healthful habit for something that is going to actively make you feel better.

3. Invest in food:

   You invest in yoga classes and equipment to keep your body healthy; you invest in grooming treatments and products to keep it looking its best; you invest in hobbies and holidays to stay happy and balanced. You should also invest in food. If you think about it, the money you spend on fruit, vegetables, and whole or near-whole foods is probably a lot less than you spend on processed products. Make a decision to invest more of your food money in products that are going to actively promote wellness. This might mean setting aside time and money for a weekly outing to the farmers’ market, it might mean upping the fruits and vegetables in your Ocado order, it might even mean trying meal delivery services like It’s Thyme that offer prepped vegan and vegetarian food for home cooking,

What’s your best tip for better eating? Share in the comments!

4 Steps to Eat Right, Now

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clean eating, food for yoga, habit change, healthful food, healthy eating, plant-based diet, yoga eating, Yoga Holiday With Paul, Yoga With Paul

In my last post I talked about the importance of eating well to prepare your body and mind for yoga retreats. But of course, eating well is for every day, not just for holiday!

Eating right can be difficult, though, especially if you feel like you don’t know enough, or can’t afford the time or money to change your diet. The truth is, there are simple ways you can clean up your eating habits, right now.

Eating right on Yoga Holiday With Paul

You don’t have to embark on a diet that is free of this, or loaded with that. You don’t have to measure or weigh or count calories. To begin feeling, looking and being more healthy, you just have to adopt some basic principles.

This advice is from No Meat Athlete, a website about plant-based nutrition for athletes.

For the newcomer or born-again healthy eater, I know of no better source of guidance than the aforementioned Michael Pollan. Pollan is not a vegetarian, and his whole-food-based, local, sustainable approach to eating is adaptable to a variety of ethical and health viewpoints.

What I find most appealing about Michael Pollan is the simplicity of his approach, and the resulting ease of applying his rules.  Start with Food Rules for a quick understanding of all that he teaches, then move on to In Defense of Food for the “why’s.”  A few of his most useful rules-of-thumb:

• Buy foods that are made with five ingredients or fewer.

• Don’t eat anything your grandmother or great-grandmother wouldn’t recognize as food. (Go-gurt?)

• Eat only foods that will eventually rot.

• Eat all the junk food you want, as long as you cook it yourself.

If you follow these guidelines, you’ll surprise yourself with how quickly your eating choices become positive choices. As you get comfortable with this, you’ll see that changing your diet and well-being for the better is a manageable, step-by-step process!

What are your best tips for eating healthy, right now? Share in the comments!