 Hundreds of studies have shown you can lose more weight by eating more nutritiously and exercising rather than just exercise alone. So why not take advantage of this fact and adjust your diet to slim down and shape up as quickly as possible? Eating healthy will benefit your body in other ways too: You’ll have more energy, boost your immunity, and protect yourself against disease. Here are 10 tips to eating more nutritiously: 1-Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber stops your body from storing fat and keeps you feeling fuller longer. 2-Get more calcium and Vitamin D. Aim for 3 servings of calcium and Vitamin D rich foods a day. Calcium and Vitamin D work together in your body, primarily to strengthen your bones and fire up weight loss. 3-Don’t be afraid of fats--good fats that is. Monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, and avocados, and certain fish—are an important part of a healthy diet. Strive for 3-4 servings a day. 4-Eating 3 servings of lean protein—such as eggs, low-fat dairy, turkey, lean steak, white meat chicken, and fish—helps build muscle, improve the immune system, and keep you feeling full longer.  5-Drink more water. Drinking at least eight 8-ounce glasses of water a day helps keep you feeling fuller, aids in digesting food, transport nutrients to your muscles, flushes the waste products your body makes when it breaks down fat for energy, and increases your metabolism. 6-Make your own meals. Whenever possible, cook your own meals or brown-bag your snacks and lunches. There are so many reasons for this: saving money, controlling the ingredients you use, and regulating the size of your portions. This will guarantee you’ll eat fewer calories and feel more satisfied and energized. 7-Mindful eating—Sit down and savor what you ingest. Paying attention to the foods you eat (taste, texture, mixture of foods, etc.), eating slowly, chewing food thoroughly, and stopping when first sign of fullness in the stomach. Listen to your body and stop eating when the body feels comfortable—not stuffed. 8-The old saying--Breakfast is the most important meal of the day—is true. As the first meal after a long period of not eating, breakfast wakes up your metabolism for the day. It also plays a role in weight loss too. Numerous studies have shown that people who regularly eat breakfast are less likely to be overweight than those who skip this morning meal.  9-Have six meals a day. With the physiology of metabolism, you need to eat more to change your body. This helps balance the energy in your body better, loose fat, and increase lean body mass. For example:
10-Have a cheat meal. Once a week forget everything—reward yourself by satisfying occasional cravings. Plan your cheat meal for the week—whether it’s Friday pizza night, lunch with friends, or whenever. A cheat meal will satisfy those occasional cravings. Two cookbooks I recommend for eating more nutritiously are the New! AbsDiet Cookbook written by David Zinczenko and Skinny Comfort Foods Cook This Not That! by David Zinczenko & Matt Goulding.
And finally, here's an opportunity for you—yes you—to apply to today’s blog: Yoga & Lunch-Saturday, April 27th, 2019 Immediately after our regularly scheduled 10:00am yoga class we will have a brown bag lunch social. This is an optional event. If you are able to stay for lunch, please bring a healthy brown bagged lunch and socialize with me and fellow yogis. Coffee, tea, and water provided. Om, nom, nom, nom. See you then!   Less than 100 years ago, women were excluded in yoga spaces. Yoga was just for men. Eugenie Peterson was born on May 12, 1899. Her father was Swedish and her mother Russian. Eugenie attended drama school in Moscow and escaped to Berlin with her mother when the Communists came to power in 1917. In Berlin, she became an actress and a dancer. She became fascinated with India at the age of 15. In 1927, her fascination led her to travel to India. Using the stage name Indra Devi, she became a rising star in Indian films. In 1930, she married Jan Strakaty. Through him she met the royal family, Maharaja and Maharini of Mysore who were sponsoring a yoga school led by yoga guru Sri Krishnamacharya. This school taught boys from a young age all aspects of yoga. Indra Devi convinced the guru to take her on as his first female student. She toughed it out with the rest of the boys and became a yoga teacher.  In 1947, she traveled to America and opened Hollywood's first yoga studio. Movie stars, like Eva Gabor (Green Acres) and Greta Garbo (Ninotchka), sought Indra Devi as their teacher. They found yoga's breathing and relaxation techniques useful to their work. She became known as the mother of western yoga.  Indra Devi going over Eva Gabor's yoga form. (1947) Indra left Hollywood to travel and teach all around the world. After visiting Argentina in 1982, her popularity increased. She formed a foundation aimed to share her yoga methods. She died on April 25th, 2002, at the age of 102 in Buenos Aires, Argentina. Thanks to Indra Devi, women have made an enormous impact on providing yoga in communities worldwide.
 Through many partnerships, Kirkersville United Methodist Church (KUMC) provides a place for hungry neighbors in Licking County to receive a diverse cornucopia of food—nutritious produce, baked goods, and non-perishable items. Organizations, food recipients, and volunteers gather every Wednesday at 9:00am from March thru November.  Licking County’s Food Pantry Network delivers a variety of fresh fruits and vegetables. Every week is an adventure. A delivery one week may consist of potatoes, peppers, cucumbers, corn, apples, onions, and watermelons, while another week it may consist of plantains, Chayote, lettuce, tomatoes, zucchini, honeydew, and Harry & David treats.  Kroger, Taylor & Main in Reynoldsburg, supplies an array of baked goods as well, such as fresh Italian loaves, sandwich breads, dinner rolls, cupcakes, muffins, cakes, and cookies. Block’s Bagels in Bexley donates dozens of fresh bagels. They include plain, sesame, poppy seed, onion, blueberry, whole wheat, pumpernickel, and so many other varieties. DYOGI’s Saturday yoga class at KUMC contributes non-perishable pantry food items. Sample donations include coconut milk, Goya items, canned fruit and vegetables, macaroni & cheese, packaged cookies, oatmeal, cereal, snack bars, cake mixes, etc.
Finally, friendly church volunteers help sort, distribute, and carry items for recipients.
Thanks to KUMC, the Licking County Food Pantry Network, Kroger, Block’s Bagels, DYOGI, and volunteers working together for all, hungry neighbors who are going through difficult times and are in need have access to food.  It is believed that around 200 B.C.E. a wise man named Patanjali gave yogis Ashtanga Yoga (the Eight Limbs of Yoga). This body of wisdom outlines a natural progression of techniques to train the body, mind, and spirit. This system is explained further in Patanjali's Yoga Sutras. Patanjali is considered the father of yoga.
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April 2022
CategoriesService Mission: Teaching and learning while providing affordable and safe classes for the mind, body, and soul.
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