In this modern society, men and women are breadwinners to beat the cost of living. So all are in hurry to do their responsibilities in that speed they forget to note what they eat. They will pick the foods here and there to feel satiety. All the foods available outside the home are unhealthy and most of them are junk foods. They don’t care about it due to hurry. Nowadays people feel the work they are doing is enough to stay fit. They don’t take interest to exercise. So that leads to a biggest problem of obesity and related diseases. Unhealthy junk foods, lack of exercise, stress make people ill. We are here to give some ideas about food pattern in your daily living.

Healthy food choices means taking a close look at your current eating habits. And making small changes can add up to new habits and better nutrition. Why is it so hard to make a healthy food choice? It’s not as if you don’t know which foods are healthy and which ones aren’t. But sometimes it’s difficult to make the right food choices when you are constantly faced with temptation, or when you don’t have plan.

What is healthy eating?

Healthy eating means consuming the right quantities of foods from all food groups to lead a healthy life. The crucial part of healthy eating is balanced diet. Nutritionists say there are five main food groups- whole grains, fruits and vegetables, protein, diary, fat & sugar.

What is junk food?

Junk foods, means that is high in calories low in nutritional content. For example, Popcorn, French fries, burger, pizza

How to plan a healthy eating?
  • Cut back the highest calorie food first
  • Know what you are eating
  • Keep it simple when making healthy food choices
  • Be realistic when making food choices
  • Make better food choices by planning ahead

A HEALTHY FOOD FOR A WEALTHY MOOD”

From the above you may be able to understand what is good & bad food. It is in your hands, which to use for a healthy living. Good foods and exercise gives you a pleasant living. CHOOSE ONLY BEST FOR THE BETTER LIVING.


 

“JALA” means water and NETI means “to guide”. JALA NETI means guiding water through the nasal passages to cleanse them. A natural technique used by the yogis to stay disease free and most importantly to use the breath well for their yogic practices without any blocks. It is all about nasal hygiene just like brushing teeth is about dental hygiene. It is a technique used to clean the sinuses.

The sinuses are a connected system of hollow cavities is about an inch across. Our cheekbones hold maxillary sinuses.  The sinus cavities get clogged with impurities which may cause infections and other problems. Nasal hygiene is very important as it is linked to many conditions like sinusitis, migraine, allergies and asthma. This has to be done in daily routine.

Technique
  • Fill the NETI POT with warm water of a temperature suitable for pouring in the nose.
  • Mix in the salt to the proportion of one – level teaspoon for half a liter of water. Mix the salt thoroughly. Taste the water and spit- adjust if not correct. Fully mix and dissolve the salt.
  • Place the neti cone of the neti pot into the right nostril, sealing it to the nostril with a few twists and slight pressure. Try to point out the spout straight up in line with the nasal passage so as to block the tip of the nozzle by the inside of the nose. Open your mouth and breathe gently through the mouth. Do not sniff, swallow, laugh, talk or have any movement of air through the nose while water is flowing through.
  • Before changing sides, blow out gently through both nostrils to clear water and mucus from the nose. It is important that you do not blow hard at this point or you will send water up into the ear tubes and sinuses. All that needed is a couple of slow, soft blows out into the sink to remove the water in the nose.
  • Repeat the steps as above, but with the nose cone entering from the nostril and the flow of water going left to right. After the pot runs dry, stand up, blow out gently through both nostrils and then prepare to dry out the nose.
  • If after doing the above step is still a mucus blockage, the whole process may be repeated several times until it clears. If you regularly need to do several pots to effectively clear nasal mucus, it is easiest to mix several liters of solution in a bowl beforehand.
  • Always do half a part right to left, then half a pot left to right. Repeating this sequence is better than doing on whole pot in each direction, and taking a break to refill in between sides it is also gives the mucus a better chance to dissolve and exit more quickly.
Benefits
  • It removes all the dirt and bacteria filled mucus from within the nose.
  • It helps in draining the sinus cavities.
  • It is beneficial for illnesses such as asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus.
  • It cools and soothes the brain by drawing out excessive heat and is therefore beneficial for headaches, migraine, epilepsy, depression and general mental tension.
  • It is benefit for the problems associated with the eyes. It helps flush the tear ducts encouraging clearer vision and gives a sparkle to the eyes.
  • It can be beneficial for certain types of disorders such as middle ear infections, glue ear, tinitis.
  • Neti improves sensitivity of the olfactory nerves helping to restore the lost sense of smell, and thereby benefits the relationship with taste and the digestive processes.
  • It helps to stimulate the better powers of visualization and concentration gives a feeling of lightness and clarity to the mind.
  • Neti is excellent for those trying who try to quit smoking.
  • Neti affects the psychic centre known as Ajna chakra which helps in awakening higher sates of meditation.
Precaution

The Jal Neti cannot be performed when suffering from chronic bleeding of the nose, any type of nose infection. The water should not be too hot or too cold.

 

“A HEALTHY OUTSIDE STARTS FROM INSIDE”

Detoxifying body is very important because when you eliminate the foreign particles you will be half healthy. This JAL NETI is an important method to protect our body, so try to include this in your daily routine to have healthy life.

 


 

(to be continued……..)

See more stories of our Pre- Natal students

Deepti Kharbandha

Childbirth, also known as the rebirth of the woman; that’s not just folklore. A woman’s body undergoes so much in this process that it’s hard to comprehend how nature has designed this process to be self guided.

However, given the sedentary lifestyle, our questionable eating habits and rising stress levels; normal active pregnancy and normal vaginal birth (NVB) is not a nature’s norm anymore but a wishful miracle for most.

Hence, Prenatal Yoga becomes an important element in this beautiful yet, complex journey to motherhood.

deepti

For ladies proficient in Yoga, to those who have never worked out in their life, this practice is for all. It focuses on building stamina, helps focus on breathing and strengthening the pelvic floor muscles. Unfortunately not many doctors in India stress on the importance of these vital learnings.

For a first time mother, the value of these exercises is mostly learnt during delivery or post partum, which is ironic.

The invaluable importance of breathing cannot be stressed enough on. While, we feel that breathing is the most natural phenomenon; breathing RIGHT is something we almost always forget when under physical strain. This single most vital activity can decide the endurance of labour for a lady!

Prenatal Yoga focuses on teaching the practice of right breathing while the lady moves swiftly through specially designed exercises. These exercises help build strength of upper body, thighs, pelvis and most importantly practising mental peace.

Why upper body you may wonder ? Ask a lady who comes out of a normal vaginal delivery and she will tell you what it takes to hold yourself up while a team of doctors ask you to push an entire human out of you!

Why thighs and pelvis? We know that this region takes the maximum beating during a childbirth. However it’s unbelievable how many ladies continue living with leaking bladders and assume it to be a way of life as a mother! Simple Kegel exercises help in recovering from birth trauma. These basic exercises single handed help return the strength and form of vaginal and bladder muscles!

Why mental stamina? No matter what you rehearse, read or practice. It finally comes down to believing that you can do it! As scary as NVB may seem, half the work is done by a calm and happy mind which is conditioned with meditation and yoga.

I had a regular, stressful software job and medical history of PCOD since several years which always kept me in the threat of infertility. Irregular periods and lifestyle stress contributed to my inability to conceive till the age of 32. However I had always been an active person. I practised yoga, aerobics, walked, ate healthy and meditated too.

My pregnancy happened by chance and brought with it 20 weeks of nerve wracking nausea reducing my weight by four kgs. But from week 21, I joined Prenatal Yoga At Chaitanya wellness and continued till by 38th week. My son was born with NVB at a healthy weight of 3.11 Kgs.

Ankita

I cannot say enough about prenatal yoga and the extreme benefits. I started doing prenatal yoga at the middle of my second trimester, and it is easy! I used to have cramping and swelling in my leg but yoga helped me a lot in getting relief . This is really exciting because the cramping would get so bad I wondered if I would be able to walk.

ankita

Also, I find the breathing techniques very helpful at the time of labour. This is my first child, and I plan to have a natural birth. I have been told that labor is faster when mom has practiced yoga due to stronger “pushing” muscles and I found this true after my baby is born through normal delivery.I would like to thank Shreya for pushing me so much towards yoga. I will strongly suggest adding prenatal yoga to all the things you do for the health of your baby. It’s like prenatal vitamins, but also has a calming effect:)

 

 

Thanks to all our lovely students who send us their precious and valuable stories. Surely these stories really help to other ladies too 🙂

“PREGNANCY IS GETTING COMPANY INSIDE ONE’S SKIN”

Pregnancy is a beautiful journey with little physical, emotional inconvenience. To overcome that yoga gives its hands to travel along with you for making your transformation successful. Mother and baby will have an easy, comfortable, healthy pregnancy and labor.

 


 

Motherhood may be one of the most satisfying experiences that a woman can ask for, but it can also be exceedingly difficult to cope with pregnancy and childbirth. Expectant mothers have to deal with a variety of unpleasant pregnancy symptoms, from nausea and vomiting, to stomach cramps and backaches.

Prenatal yoga is a wonderful solution for expecting women as it helps prepare your body and mind for childbirth, while also helping you cope with some of those annoying symptoms. It follows a multifaceted approach to exercise, and if practiced appropriately is completely safe. Sign up for a prenatal yoga class with us and you will be surprised at how much easier pregnancy can be.

In this Blog we are not adding any benefits of prenatal yoga we are adding few stories of our students who took prenatal classes from us. Read there stories, it helps to guide you as well as motivate you to being active and healthy in your pregnancy period.

Mamta Kumari

I have always been in touch of exercise or work out and was worried that will get out of touch with it during pregnancy….. But in my 14th week of pregnancy I joined the Chaitanya wellness yoga studio for prenatal classes and I must say that this was the best gift I could have given to myself during my pregnancy.

mamta

The instructor Ms Shreya is very experienced and soft spoken so never hesitated to clear my doubts as it was my first pregnancy. Every asanas she explains very nicely with its benefits.
My pregnancy days were very hectic but everyday I used to eagerly wait for evening to rush to the classes where I could spend time with myself and felt so relaxed. That one hour I spent there everyday was the most pleasant and calming. I never felt any back pain or stiffness during pregnancy.
Apart from the class her tips, advices and guidance have been immensely helpful to prepare myself for the delivery.
So I would recommend Chaitanya prenatal classes for all expecting mothers or otherwise too for everyone.

Aishwarya

I made up my mind that I didn’t want a caesarian delivery, as soon as I got pregnant. At that time, my knowledge was limited about the various other factors that lead to caesarian or normal delivery. So I set out walking, climbing stairs and all that I could think of to keep me active. But then when I learnt of prenatal yoga, I wanted to try it out. A bout of cold and a nasty cough made sure that I could not set out on yoga until I was way into my 6th month. But still I decided to give it a try and found Chaitanya wellness yoga centre nearby. It was the right time too, because swollen feet and general tiredness of the last trimester had started to creep in by then. All the great ideas about keeping myself active needed more motivation than I could muster.

Prenatal yoga helped me unwind after a long day at work, it helped me calm down and concentrate on my baby. I could connect with her and feel a great peace by the time I finished a session. In the final months especially, when moving along with a big belly was tiresome, yoga kept me fit and active. I went till the end, and it was the best decision I made. Everyone has a general fear as the due date approaches, yoga helped me stay calm and peaceful. I would recommend it to every pregnant lady for sure.

Radhika

At 85 kgs. Life is not easy. People think of you as fat, slow, weak,ugly and generally boring. I felt  I was all of that and then   I got pregnant! Having recently joined a Health care organization, many doors were opened for me to understand human body , its function and reaction to pregnancy . I made up my mind to become healthy not just for myself but for my baby and our future. During the second month of my pregnancy I signed up for yoga. Shreya was had a year a half old daughter then, was the perfect teacher. A teacher who could answer all my questions , understand my health issues even when I did not tell her. I knew i was in safe hands from day 1! All the pre natal yoga i did with her in her studio thrice a day made me relaxed, upbeat and thin! By the end of my 2 nd trimister i had lost 12 KGs although i felt great  , i was worried that my gynec may ask me to put on weight. Being surrounded only by positive people like my husband, shreya and colleagues . I never had encountered all the granny talk and myths that surround pregnancy . My gynac was happy with the weightloss as now my body was ready to make my baby put on weight! . My pregnancy was a dream! A text book example! Perfect ! Delivery was something I was worried about and shreya would always pep me up by telling me what to expect! The breathing techniques i have learnt and  followed from shreya  in the last 4-5 months of my pregnancy prepared me physically and mentally to deliver a normal healthy baby! Today my son is 15 months old! Altought I am 72 Kgs right now, Mother to a 15 month old happy and healthy baby, my heart aches that i cannot get back to yoga with shreya right away, but i know i will soon! Shreya’s yoga worked like magic with me. I miss working out with her. If there is anyone who wants a fuss free dream text book like clean pregnancy and delivery, you need a friend and mentor like Shreya and they are not easy to find!

Few more stories are yet to come. Keep stay with us.

 


YOGA ASANAS BEFORE SLEEP

After 8-10 hours of office work, household duties and studying we come at last to our bed. A relaxation time is our sleep time. May be some of them will have emotional stress, work stress, studies stress or any other type of problems which may interrupt your sleep or you will got sleep. For that and also to improve sleep we have certain asanas to do before going to bed. Let us see what are they.

STANDING FORWARD FOLD (UTTANASANA)
  • Stand tall with your feet straight feet in front of you, heels firmly on the floor, and hands at your hips.
  • Take a deep breath and exhale
  • Slowly bend forward from your hips. Move your torso down so your hands meet your feet; make sure there’s open space between your torso and your knees.
  • Keep your knees straight as possible and bring your palms or finger tips to the floor in front of or on the sides of your feet. If you are unable to touch your feet, cross your forearms and hold opposite elbows with your hands.
  • Count at least 6 breaths. As you inhale, slightly lift your torso, and as you exhale, release your body deeper into forward bend, letting your head and neck hang.
SUPINE SPINAL TWIST
  • Lie on your back with your knees bent and feel flat
  • Start rolling your knees towards the right side of your body with your left side and press down your knees with your right hand to deepen the stretch.
  • Hold this position and count six breaths, gently inhaling and exhaling.
  • Repeat sequence on the left side of your body.
UPSIDE DOWN RELAXATION
  • Sit facing a wall with your butt about 6 inches away from it.
  • Lie back and extend your legs up the wall.
  • If this is too intense a stretch for your hamstrings, side your butt farther away from the wall.
  • If it’s not enough, scoot closer.
  • Let your arms rest by your sides, palms facing up and breathe gently, feeling the stretch in the backs of your legs.
CHILD’S POSE
  • Sit up comfortably on your heels.
  • Roll your torso forward, bringing your forehead to rest on the bed in front of you.
  • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
  • Hold the pose and breathe.
BUTTERFLY POSE
  • Sit on the floor, bend both knees and bring your feet together.
  • Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows.
  • Stay here for 10 breaths.
ROCK-A-BYE-ROLL
  • Lie on your back, hug knees in to chest.
  • Cross your ankles and wrap both arms around your shins with clasped hands.
  • Inhale and rock your body up to sit; exhale as you roll back.
  • Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.

“SLEEP CALM AND DREAM ON”

To get rid of all worries you should have a best sleep. To have that you should try those asanas which will give you a calm mind, boost your nervous system and stimulates your brain for good sleep. Hope you will try and enjoy it.


Today I tell you NUTRITIONAL STRATEGIES for HYPOTHYROID which helps to you LOOSING WEIGHT.

  1. IMPROVE INTAKE OF IODINE.in my earlier post I told you that thyroid hormone releasing in the helps of iodine and tyrosine. I am here not talking about iodized salt. ya it helps too but you get iodine in our natural foods that we avoid to eating coz we think we are getting fat. like banana, carrots,strawberries, milk and whole grains.
  2. Take good complete source of protein rich food like paneer, whey protein, milk ,curd, dals, eggs, seafood and chicken .These all protein rich food helps to make tyrosine.
  3. To support your thyroid u need essential amino acids. good quality carbs, iodine, and start taking vitamin B, C and E supplements.
  4. Increase your nutrients and calorie intake not just support your thyroid but also improve your metabolism. but remember increase calories in not term of increase salt and processed food. I am talking about healthy and nutrient rich carbs.

Namaste

Today i am talking about HYPOTHYROID and WEIGHT LOSS MYTH.
Many clients come and told me she is gaining weight bcoz of thyroid and i tried many diet n exercise but i cant loose my weight.
So don’t disheartened.you have still hope to loosing weight.
First of all i wanna tell you basics of hypothyroidism. T4 and T3 is a main players of thyroid hormone. Thyroid gland is controlled by pituitary glad.so first pituitary glad get signal from TSH and then pituitary stimulate thyroid to produce T4,T3 .
now thyroid need iodine and tyrosine to produce T4 and T3.
So tyrosin+ iodine= normal functioning thyroid hormones (helps crucial to optimize metabolism). Means if metabolism works well FAT BURNS well.


Here I listed some super foods which helps them to stressed out and getting high scored smile emoticon
  1. Seeds- Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. “Magnesium has been shown to help alleviate depression, fatigue, and irritability,”
  2. Dark Chocolates- a regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. “Research has shown that it can reduce your stress hormones, including cortisol,” Sass says. “Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation.
  3. Omega-3 fatty acid- When you’re stressed, it can ratchet up anxiety hormones, such as adrenaline and cortisol. The omega-3 fatty acids have anti-inflammatory properties that may help counteract the negative effects of stress hormones. like Flaxseed, walnuts, tofu, soybean etc.
  4. Yogurt- the bacteria in your gut might be contributing to stress. Research has shown that the brain signals to the gut, which is why stress can inflame gastrointestinal symptoms; communication may flow the other way too, from gut to brain. yogurt reduced brain activity in areas that handle emotion, including stress.
  5. Complex carbs- Carbohydrates can help the brain make serotonin, the same substance regulated by antidepressants. But instead of reaching for that sugary bear claw, go for complex carbs which helps to lower your blood sugar level.
  6. Green leafy vegetables- Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm.

so whenever you feel that your kid is going stressed out give him/her these super food and help them to relaxed .

The beauty of yoga lies in its ability to clear mind, tone, your body and increase your flexibility. A Calorie is a unit of energy. In everyday language and nutrition, Calorie refers to energy consumption through eating, drinking and energy used through physical activity.

HOW YOGA DIFFER FROM EXERCISE? 

Exercises are aimed at building your muscles and physical strength and endurance. Yoga asanas is not building off muscles, but harmonizing the body, breath and mind, thereby contributing the overall health of individual.

Exercises can buildup toxins in the body, while yoga asanas help in eliminating toxins. Exercises build body muscles but yoga enhance the overall being of the individual such as physical, mental, spiritual.

HOW YOGA BURN CALORIES?

Calories expenditure in yoga is said to be anywhere from approximately 100-200 calories per hour, depending on the person, and the practice.

In Yoga, calorie burn depends on the style of yoga you are doing, level at which the class is being taught, the length of the class and your own level of intensity. It also depends on individual characteristics such as body type; gender, size and age all come into play.

CALORIES BURNT IN VINYASA FLOW (POWER YOGA):

The intensity of the flow influences the calorie burn. A slow flowing class is technically defined as Vinyasa, a usual Vinyasa class begins slowly with a few seated postures and breathe work and then builds to more intense postures that burn the most calories. Then wind down to longer holds of poses such as pigeon or seated forward fold, finally practice ends with 5 minutes in Savasana to steady the mind and central nervous system.

A 130 pound person burns about 515 calories during 60 minute of Vinyasa. Average 550 calories for an hour long Vinyasa class.

CALORIES BURNT IN SIVANANDA STYLE:

Sivananda style yoga is the gentle for of yoga with certain asanas. It focuses more on breathing and becoming aware of body. This is a low to moderate calorie burn yoga. The important feature is to rely on continual movement. The average calorie burn is 175 calories per hour. It burns about 189 calories per hour for a 150 pound woman.

CALORIES BURNT IN ASANA, PRANAYAMA, AND MEDITATION (APM):

Asanas are designed to promote, a state of mental and physical well-being. Doing 1 hour of an yoga session can burn around 100 to 450 calories, depending up on the type of yoga, how well it is performed and the person who is performing it.

Pranayama is a set of breathing techniques under yoga is the best way to gain the spiritual connection with our body. There are different types of breathing techniques such as Bhastrika pranayama-1k Cal/2 minutes, Kapalbhati kcal/7 minutes, Anulom volom 3kcal/6minutes.

Meditation is train your brain to focus in the inner aspect of yourself. During 30 minutes session our brain will ask our muscles to stay perfectly still in a controlled pose and brain control your breathing, pulse, thoughts and muscles take energy. Hence, you burn calories during this process. The calories burnt in a 15 minutes meditation session, by a person who weighs 150 pounds are approximately 18 calories.

PRACTICE YOGA AND MEET YOUR SOUL”

By comparing the other forms of physical activities yoga and its associated techniques gives you the right path of living in an easy, comfortable manner. As per the saying “old is gold”, yoga is founded and developed by our ancestors to enjoy the fragrance of life by seeding them in day to day activities. So “STOP THINKING, START DOING”.


To succeed in our yoga practice, we need to fuel our body with the proper nutrients. Yoga will gives overall body strength, but without protein, your muscles will not develop and you will feel weak throughout your practice and daily life. To move, bend and stretch with ease, we have to be aware of how we fuel our body before class.

If we are looking to use yoga as a method to help us to reach our weight loss goals, make sure we are combining the right diet.

 

FOODS BEFORE YOGA PRACTICE

  • Drink at least 8 ounces of water 30 minutes before class. If it is evening class, try to drink half of your body weight in water throughout the day. For example, if you weigh 120lbs, drink 60 ounces of water during the day.
  • Don’t drink a lot of caffeine prior to class. Coffee is dehydrating and if hot yoga is our preference, we need to focus on hydrating our body.
  • Do eat small snack 60-90 minutes before class if you are going for a evening class. If you are going for a morning class, eat half a banana at least 30 minutes prior.
  • Don’t eat a large meal prior to class. If your stomach is full, you will have a hard time engaging your core, poses will be harder to get into, and you risk getting an upset stomach. Make sure your last meal was at least an hour prior to class so your body has had a chance to digest, and choose something easy to digest.
  • Best is to eat a fruit 45 minutes before yoga.
  • Drink water /coconut water or to take lemons & oranges for hydrate your body.
  • Eat plenty of salad half an hour prior to your meals in case you want to reduce your food intake.
  • Ideal fuel is a 200-300 calorie snack, consumed up to a half-hour before class. A bigger meal in the 400/500 calorie should be eaten two or three hours before class.

EXAMPLES:

  • A half class of milk and bread which is light & gives satiety
  • Fruits & juices like lemon, orange to get vitamin C.
  • A handful of nuts like almonds, cashews, pistachio & walnuts can give you a enough energy.
  • Energizing smoothies such as banana milk shake, carrot milk shake can be taken because it is light, hydrating & easily digestible.
  • Whole grain toast can be taken to sustain energy without GI disturbances.
  • Banana and honey is a power bar & good source of digestible carbohydrates which easily convert to workout fuel.
  • Coconut water is the best rich electrolytes aids in hydration better than water.
  • Apples have decent amount of vitamin c and fiber can help you over until after you have finished your class.
  • Half a cup of oatmeal makes a good, light pre- practice snack.
  • Water melon is a water rich fruit that is also low in acid that can help you stay hydrated and energized during warrior poses.
  • Yoghurt is a great snack protein which is protein rich snack that is lactose, a naturally occurring sugar that will give you sustained energy.

FOODS OPTIONS POST YOGA PRACTICE

Generally we eat foods according to the time, climate & moods. The main is eating foods according to the time like rich breakfast & light dinner. This is to make a better health. Like that, while doing yoga it is essential to take care of what we eat before and after yoga. It is important to plan the yoga session and food. Here we have some of the suggestions to plan it.

EARLY MORNING CLASS (4-8 Am):

When doing asana between 4-8am, It’s must do in empty stomach. After the session, it is recommended to hydrate with at least ½ liter water with a fat, protein, and carbohydrate. For example:

  • Soya, Sprouted toast and veggies.
  • Smoothie with fruit, greens.
  • Bananas, almonds and stir fried greens.
  • Oatmeal in almond milk with berries and walnuts.
  • Homemade cooked any style of breakfast- Idliy / Poha/ Upma Etc

LUNCH TIME CLASS ( 9- 11 Am) :

Take some light before a class then consume a nice balanced lunch afterwards. The ideas are:

  • Salad with whole meal like chapati + rice + dal + curd.
  • Salad + Chapati + chicken + Curd.

MID- AFTERNOON CLASS ( 4-6 Pm ):

It is important to digest your lunch when you take a mid-afternoon class. So take light snack after the class. The tips are:

  • An apple/ any fruit.
  • A mix with nuts & Seeds.
  • Brown Bread with any nut butter or jam.
  • Some sprouted with veggies.

EARLY EVENING CLASS (6- 9 Pm):

Anyway you will have a small snack before class. Early evening class mean you are saving dinner until after class. So we have tips to re fuel your body without interrupting your sleep.

  • A soup with veggies, beans or lentils and barley.
  • Salad.

 

                      “EAT GOOD, DO GOOD, LOOK GOOD”

Digestion is an important part of our health and effects how we feel on so many levels, so it’s important to eat to support our digestion; especially we head off to exercise. To make your efforts success, you should flex your way of eating and choosing foods.


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