Snack Hack: Popcorn

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clean eating, food for yoga, food for yogis, healthy snacks, popcorn, snack hacks, weight-loss, yoga nutrition, Yoga With Paul

This time of year it’s natural to crave comfort food. The trick is to find things that satisfy our need for energy and deliciousness without going overboard on junk.

Popcorn is one of the great “good-for-you” snacks — as long as it isn’t the oil-and-artificial-flavour drenched cinema stuff. Popcorn made in a hot-air popper, or a pan with a couple tablespoons of oil, is a fibre-rich snack with plenty of carbs for energy. It is also a great blank canvas for some fantastic taste combinations. Here are a couple worth trying…

 

Thai-style popcorn

• Large bowl fresh-popped popcorn
• Red chilli flakes
• 2 tbsp creamy peanut butter
• Salt

Season the popcorn with chilli and salt, then gently stir in the peanut butter till it softens.

Salt & vinegar popcorn

• Large bowl fresh-popped popcorn
• Sea salt
• Malt or white vinegar

Season well with sea salt, sprinkle with vinegar to taste.

Cinnamon-sugar popcorn

• Large bowl fresh-popped popcorn
• 2 tbsp brown sugar
• 1-2 tsp ground cinnamon
• 1 tbsp coconut oil

Mix the sugar and cinnamon, melt the butter over the corn then toss to coat.

Smoky black pepper popcorn

• Large bowl fresh-popped popcorn
• Fresh-ground black pepper
• Smoked sea salt
• 2 tbsp olive oil

Pour the olive oil over the popcorn and toss to coat, season with black pepper and smoked salt to taste.

Share your favourite popcorn flavour in the comments!

 

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!

 

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!

 

How to Eat Less Sweet

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cutting sugar, diet, healthy food, hydration, nutrition, weight-loss, yoga, yoga tips, Yoga With Paul

After weeks of chocolates, pudding, mince pies, mulled wine and biscuits you may be thinking about your sugar intake. The trouble with sweet stuff is 1) it tastes great and 2) sugar sneaks into all sorts of things you might not expect. In other words, it takes a bit of effort to cut down on sugar. It is worth it though. Sugar compromises the immune system, leads to energy spikes and crashes, and tempts us to overeat. When we reduce the amount of sugar we eat it makes room in our diet for nutritious food our bodies need.

Here are three ways you can eat less sweet.

Pack your lunch

As much as possible, eat food you’ve prepared yourself — even if it is the “same” as the shop-bought equivalent. A ready-made sandwich will probably have more sugar and salt than a homemade one; a pot of fruit-flavour yogurt has loads more sugar than plain yogurt with fresh fruit; and if you’re feeling munchy it is tempting to eat “nutritious” fruit and nut bars that are actually loaded with sugar. When you make your own food, you know exactly what goes into it, making it easier to eat less sweet.

Don’t drink it

If we’re not careful we can drink more sugar than we eat. Even if you avoid obvious sugar-traps like soda you can still get a lot of sugar from “good for you” alternatives like smoothies, fresh fruit juice, non-dairy milk, alcohol, and so forth. To truly cut out sugar, you pretty much have to just drink water! That is too extreme for most of us, and there drinks like smoothies have other positive health benefits. But it is a good idea to be mindful of what you drink and swap sweetened beverages for unsweetened drinks like Ugly, a fruit-infused sparkling water drink that has zero sugar.

Watch out for “healthy” alternatives

A lot of times we think that sweeteners like honey or agave are “better” than sugar, or that brown sugar is better than white. The truth is, they’re all sugar as far as our body is concerned. Though less processed sugars might be appealing for other reasons, they cause the same insulin response in our body, can lead to the same energy highs and lows, and have the same ability to trigger cravings. Be sure to include these types of sweeteners when you consider your total sugar consumption.

Got tips for cutting out hidden sugar? Share in the comments?

Vegan Holiday Recipes

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aubergine recipes, Christmas recipes, clean eating, clean food, holiday recipes, vegan Christmas, vegan gluten free, vegan recipes, weight-loss, Yoga With Paul

Holiday indulgence should be a pleasure, not something that leaves you feeling overstuffed afterwards. One way to cut down on the heaviness is to include vegan recipes in your Christmas repertoire.

Viva! Vegan Recipe Club promises to “veganise” your holiday feast with animal-free versions of favourite seasonal recipes. They have a big batch of recipes for alternatives to traditional starters, mains, snacks and sweets and if you don’t see your favourite dish, they’ll create a recipe if you email  info@viva.org.uk with your request!

I like the idea of substituting or adding vegan versions because it lets you adapt your cooking and eating to fit with your traditions and tastes. You can keep the turkey or ham, or whatever is important, and add delicious, healthful alternatives to round out the meal.

This aubergine recipe stood out for me… click here for the full listing.

Aubergine towers with roast tomato sauce

A nice dish for a special occasion. It is made in several stages, none of which are difficult – most of the cooking time takes place in the oven, leaving you free to do other things (bar the occasional oven check!). The sauce ingredients and main course ingredients will be ready at roughly the same time – all you need to do is quickly blend the sauce and serve it with the aubergine towers.

Nut-free? Omit the cashews and replace with half a pack of plain tofu, cut into chunks, fried and flavoured with tamari (gluten-free soya sauce). If allergic to seeds, eg sesame, replace tahini with arrowroot – see recipe
Gluten-free? Replace bread crumbs with Orgran Rice Crumbs (gluten-free and vegan) – good health food shops or else online from Ocado,  Realfoods etc

Ingredients:

• 4 small aubergines
• 2 tbsp olive oil
• 1 small onion, chopped
• 2 garlic cloves, crushed
• 2 tsp grated lemon rind
• 1 tsp ground cumin
• ½ tsp ground cinnamon
• 50g/2oz sultanas
• 50g/2oz cashew nuts, toasted and chopped (see above for nut-free option)
• 2 tsp tahini (sesame seed paste) – use 1 tsp arrowroot for gluten-free and nut-free option
• 50g/2oz sun-dried tomatoes in oil, drained and chopped
• 2 tbsp fresh coriander, chopped Salt and pepper

Roast Tomato Sauce

• 450g/1lb beef tomatoes, quartered
• 1 red pepper, roughly chopped
• 1 onion, chopped
• 2 garlic cloves, chopped or crushed
• 1 tsp dried mixed herbs
• 2 tbsp olive oil
• Salt and black pepper

Method:

1. Put an inch or two of hot water at the bottom of a steamer and bring to the boil then turn to a simmer. Meanwhile, slice off top and bottom of each aubergine and stand upright. Using a sharp knife, carefully scoop out flesh leaving skin intact. Chop the flesh and set aside. Put the aubergine ‘bodies’ on to steam – upright if possible – for about 5-7 minutes. This will tenderise them a little. Don’t let them get too soft or they will fall apart in the oven! Remove from heat and take the lid off the steamer when they are done.

2. Meanwhile, pre-heat the oven to 200°C/400°F/Gas Mark 6 and get two roasting tins ready. You need two shelves in the oven – make sure there is enough space for the aubergine towers to stand up!

3. Heat oil in a frying pan and fry onion, garlic and spices for 5 minutes. Add aubergine flesh and lemon rind and continue to cook for a further 8 minutes or until tender. Stir in remaining ingredients and season to taste.

4. While the filling is simmering, prepare the sauce. Place all the sauce ingredients in one of the roasting tins and toss everything in the oil so all the vegetables are well coated.

5. When the filling is ready, spoon it into the aubergine towers and brush with oil.

6. Add 1cm/1/2 inch of water to the second roasting tin and carefully place the aubergine towers in it. Place both roasting tins in the oven and bake everything for 40 minutes. Check occasionally to ensure nothing is sticking or burning – rotate the roasting tins if necessary or swap shelves.

7. Just before serving, remove the sauce roasting tin from the oven and blend everything for a few seconds – either in a food process or transfer ingredients to a bowl and use a hand blender. Keep warm and serve with the aubergine towers.

 Share your favourite good-for-you holiday recipe 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)

Seasonal Veg Barbecue

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food for yoga, grilled veg, healthy eating, nutrition, summer cooking, vegetarian cooking, weight-loss, yoga, Yoga With Paul

There is still time to squeeze in a barbecue or two before summer is over (hopefully!) Instead of buying hunks of meat, take advantage of the abundance of seasonal vegetables. Barbecued veg tastes great — smoky, delicious, with lots of colour, texture and flavour. Aubergine, butternut squash, fennel, courgette, and Swiss chard are all in season and grill beautifully.

Vegetables soak up marinades and sauces, making your meal even more flavourful. I like to make up dressings according to taste and mood: butternut squash is delicious with Mexican style chipotle hot sauce, courgette and fennel go well with citrus, aubergine is great with balsamic.

You can serve up the veggies with a big bowl of rocket or cabbage slaw (both in season) and fresh bread. If you want more protein, grill some halloumi or firm tofu too.

If you’re like me, and always looking for simple ways to have healthy food on the go, grill up a bunch of extra vegetables. Use the leftovers in salads, rice bowls, or as filling for wraps.

What’s your favourite grilled veggie combo or dressing? Share in the comments!

 

Vegge BBQ tips via Anna Jones

• Cook on charcoal or wood if you can as it will impart that smoky flavour that gas barbecues won’t.
• Use lumpwood charcoal. It’s more expensive but will hold heat longer so you will use less. Avoid firelighters if you can.
• Wait for the right moment to cook. This may sound basic but wait for the flames to properly die down. You want the coals white hot, grey and glowing which give the most even heat.
• Control the heat just as you would if you were using a gas hob. If things are too hot then take your food off and let the coals cool down.
• If you are cooking more than one thing it might be useful to have two temperatures on your barbecue. To do this, once the coals are hot pile most of them to one side which will be hot for grilling, and a few on the other side for warming bread and gentler cooking.

photo credit: Grilled vegetables via photopin (license)

Food for Yoga – Raspberries

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Bikram yoga, clean eating, hot yoga London, nutrition, raspberries, raspberry recipes, seasonal eating, vegan recipes, weight-loss, yoga, yoga food, Yoga With Paul

I’m a big believer in seasonal eating because where food comes from, and the environmental cost of producing and transporting it, is critical to the well-being of our planet and society.

Plus, seasonal eating means getting delicious foods like raspberries at their peak.

Raspberry season is relatively short, so you might want to stock up at your local shop or farmers market, wash then freeze some berries to use later in smoothies. Fresh or frozen, raspberries are rich in vitamin C, antioxidants, and fibre. Personally, I’m quite happy eating them fresh, or tossing them in fruit salads. If you want to get creative, Rate Your Burn has a post with 19 great healthy raspberry recipe ideas.

I particularly like the look of the raspberry, goats’ cheese, quinoa and basil salad; the carob raspberry vegan porridge; and the raspberry oatmeal protein pancakes.

Try ’em out and share your favourite recipe in the comments!

Your Yoga Nutrition Life Questions

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Bikram hot yoga, Bikram London, Bikram yoga, clean eating, hot yoga, hot yoga studio, how to do yoga, nutrition, weight-loss, yoga advice, yoga injury, yoga questions, yoga teacher, yoga tips, Yoga With Paul

The aim of the Yoga With Paul blog is to write specific, relevant content for my students, friends, and the worldwide yoga community. That means I like to get your questions about yoga, nutrition and life.

If you have a question about a posture, injuries, fitness, food, clean eating, weight-loss, using yoga to address a particular physical or mental challenge, integrating yoga practice into your life, the history of yoga, what you should eat/drink/wear/read/listen to, or anything along those lines please ask a question in the comments!

I will reply to as many as possible both personally and via the blog, so everyone can share in the knowledge.

If you have yoga tips, favourite websites, inspiring stories, great healthy recipes, or anything else you’d like to share with our yoga community please do.

What Happens When You Eat Right

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food, health, nutrition, weight-loss, wellbeing, yoga, yoga diet, Yoga With Paul

Bikram is a powerful tool that can transform your body and mind. One thing you’ll find is that your eating patterns change. You’ll stop craving fatty, sugary, processed foods; maybe lose your taste for alcohol; you might find yourself irresistibly drawn to salads and juices (really!) Some students get stressed about this. They’ll say, “but I’ve always eaten x and now I want y… how do I know that it’s good for me?”

My response is: listen to your body.

Do you have plenty of energy?
Is your digestion good?
Do you sleep well?
Are your nails strong, skin clear and hair shiny?
Can you maintain a healthy weight without dieting or counting calories?
Do you feel strong and healthy and vibrant?

If so, you’re eating right.

Conversely, if you have poor digestion, fatigue, rapid weight gain or loss, and generally feel a bit blah you should look at your diet as part of assessing your overall wellbeing. If necessary, consult your GP or nutritionist and ensure you’re getting the nutrients you need to support your life and Bikram practice.