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7 Veg Friendly Spots to Visit in London
I really love eating well prepared food. However, more than my love for food is experiencing new dishes in a city that I am exploring while traveling. In London I was kept pretty busy with the film festival, but spent the rest of my time scouting for awesome places to try that are vegan and vegetarian friendly. When I lived in London over ten years ago, I remember carrying around a small book that was essentially a pocket guide to all of the vegan friendly restaurants in London. Although I did find some amazing places to eat, it was astounding to see how much more is available to anyone living a plant-based or simply health conscious lifestyle. I would even dare to say that of all of the European cities I have visited London would be number 1 or at the very least in the top three of vegetarian friendly cities. Below are the favorites of my finds while there. If you end up on that side of the pond and try any of these, shoot me a message and let me know what you think! -XO Raw Girl
Wild Food Cafe has delicious but simple gourmet dishes at an affordable price. Loved this amazing find tucked away in Neal’s Yard in Covent Garden. Lovely location especially when the weather is great and it’s right next to Neal’s Yard Remedies a natural and organic health and beauty shop perfect for browsing for cruelty-free skincare or supplements before or after your meal. You absolutely must try their cauliflower buffalo wings, and the green burger. Oh and the chocolate tart was to die for.
I’ve been in love with Wagamama since I first tried it over 10 years ago. At the time they only had one branch in London in Camden Town and now they have spread throughout London and beyond. There is actually now a Wagamama in New York. Although it’s more cooked fare, they actually have a vegan menu. My favorites are all the fresh veggie juices, the katsu curry, bang bang cauliflower, and the mushroom and panko eggplant hirata steamed buns. Very affordable, service is great, and green tea is always on the house. There are several locations across London.
Mildred’s Salad Bar I found tucked away while walking from my makeup appointment on my way to Soho. It has a fresh variety of mouthwatering pre-prepared salads that make it a wonderful place to grab lunch.
Masala Zone Soho is the Indian restaurant I dined at on my birthday. Loved the ambiance and the food. It has been rated one of London’s top Indian restaurants and if you are able to visit, you’ll see why. They serve a sampling of a wide range of Indian cuisines, have good reliable curries, and incredible desserts.
Dishoom is another top rated Indian restaurant that has people literally queuing up each night to get a seat as they are often overbooked. When I attempted to visit, we decided to skip the long line and head to Masala Zone, but I have heard the wait is worth it. If you want to try this spot I highly recommend making a reservation far in advance. There are two locations that I saw in London, so best to try your luck at both!
Planet Organic is the UK version of a Mom’s Organic meets Whole Foods. That’s the best way I can describe it. I actually loved it so much more that both of those stores, and was amazed at their incredible supplement section, juice bar, food bar options, and the grocery department. Had lunch there, bought some supplements, some of which I mentioned in my last post, and then took several bars of chocolate to go!
West Cornwall Pasty Co. is a small stand in the Waterloo Tube Station that sells meat and vegetable pies. One night I was rushing to catch Antony and Cleopatra at the National Theater and desperately needed some decent on-the-go but healthy food. I was pleasantly surprised that they had a vegan vegetable pie and it was the perfect answer to my growling stomach.
DC Event Alert: Wellness Market, This Wednesday October 3rd!
Dacha Loft, Athleta and Yoga Sihnuu are so excited to team up and host the first Wellness Market on Wednesday, October 3rd! They’ve rounded up some of their favorite health professionals (including Yours Truly) and business owners from many walks of life to answer your questions, offer insight and share health and wellness tips. With topics ranging from fitness and nutrition to reiki and other natural healing modules, panelists will answer the questions around how to transition a wellness practice into the new Fall season. Athleta will also offer us tips on how to prepare our fitness wardrobe for the Fall!
The chat and shop will be held at Dacha Loft from 6:30pm – 9pm. Light refreshments by Calabash Tea and Apothekary will be available for purchase. Select beverages from Dacha Beer garden will be provided. Participation is FREE with RSVP. please visit this LINK to reserve your spot. I look forward to seeing you there!
-XO Raw Girl
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10 Ways to Use Coconut Oil for Beauty
My major skincare awakening happened about a year ago, when I fell asleep with Keihl’s cleanser on my face and woke up with a burn! That was not a great morning. What I learned from that experience, is how important it is to utilize products on your skin from reliable companies, that are almost if not actually EDIBLE. When you have a skincare awakening (hopefully yours will not involve burns), one of the first thing you realize is that you don’t necessarily need all of the beauty products you have. Keep it simple is my new motto. In the last three months I wash my face with a coconut cleanser that is basically coconut water, and I have started the habit of making a coconut oil mask every night that has left my skin much more hydrated and supple come morning. In the spirit of utilizing our food as medicine, there are many kitchen staples that can easily be used in the bathroom. Coconut oil is one of them! A truly versatile oil, coconut oil can replace several toiletry projects you may already use religiously. Below is a list of ten legitimate beauty uses for coconut oil. After all is said and done, don’t forget that you also can eat it! The recommended daily intake is around two to four tablespoons. You can eat it straight, blend it into smoothies, or even salad dressings and desserts. -XO Raw Girl
1. Face & Under Eye Cream
It has been established that lauric acid, a medium chain fatty acid that is abundant in coconut oil, improves acne, making it a good option for some with oily and combination skin. For dark under eye circles, you can increase circulation in the area by using a small amount of coconut oil to massage under the eyes and keep the skin from wrinkling.
2. Make-up Remover
Coconut oil is an effective makeup remover and a great natural moisturizer! Simple dip a cotton ball in coconut oil and generously apply to face until makeup is removed. Be sure to cleanse your skin and moisturize afterwards.
3. Face Mask
Add a bit of honey (a natural antibacterial and moisturizer) to coconut oil and apply to your face. Leave the mask on for 10 minutes, then rinse. There are numerous DIY mask recipes you can find on the internet that have coconut oil as a featured ingredient. Experiment and find the mask that works for you.
4. Lip Balm
Coconut oil can be applied directly to chapped lips. You also can transfer a small amount to a container for lip moisture on the go, but be careful in the summer. Hot temperatures liquefy the oil, and you don’t want coconut oil dripping from your bag when you are on-the-go.
5. Body Moisturizer
Keep your skin soft and supple by applying coconut oil after a bath or shower to lock in moisture.
6. Bath Soak
Pour a little coconut oil into your bath with other oils and bath salts and enjoy a relaxing soak.
7. Body Scrub
Add a tablespoon of brown sugar or raw sugar to three tablespoons of coconut oil for a delicious body scrub.
8. Foot Treatment
If you have calluses or rough heels, exfoliate with a pumice stone right before bed. Slather coconut oil on your feet and put on a pair of socks to lock in moisture overnight.
9. Cuticle Cream
Apply to cuticles, then push them back with an orange stick.
10. Deep Conditioner
Massage warmed coconut oil to your scalp and hair. Wait 15 minutes, then rinse. For a leave in conditioner, simply melt coconut oil, apply to scalp and leave hair in a shower cap overnight. This is also an effective treatment for those with dandruff.
Sugar-Free: How Your Sweet Tooth Is Aging You
Anybody else out there want to be able to drop it like it’s hot in your seventies? In my own personal health journey, I have witnessed the many benefits of adopting a healthy lifestyle, but the biggest rewards, which come with time, I have yet to experience. While we may think purchasing organic and taking regular trips to the gym is expensive now, we are paying it forward to have a better quality of life later. And quality of life is priceless. Besides living a life without reliance on meds, and with youthful energy, most of us also want to be snatched. Let’s be real. Who doesn’t want Michelle Obama or Angela Bassett’s chiseled arms and toned legs like Tina Turner?
As we age, our lifestyle choices and diet can influence the rate at which we age. Good genetics help too, but if we are consciously adjusting our diet, and putting a lot of discipline into our regimens wonders can happen. Did you know that one of the ways to slow aging is to slow the glycation process? If you have never heard of glycation, when we consume sugar, the molecules (glucose, galactose, or fructose etc.) latch onto proteins and fats and this causes the protein fibers (mainly collagen and elastin) to become stiff and malformed. Glycation is not only involved in the aging process, but also in most degenerative diseases. Collagen and elastin are needed in prime form to keep our skin youthful, and keep us away from botox. Aging is inevitable and there is not way to stop or reverse the process of glycation, but perhaps our poor diets have caused us to miss out on the fact that aging should not be as rapid as is considered normal. By reducing the amount of sugar in our diets as we age, we can considerably reduce glycation, and thus, keep it “right and tight” well into our golden years.
So how can we reduce glycation? Below are five simple ways you can begin your anti-aging program, naturally. -XO Raw Girl
- Reduce or eliminate processed sugar from your diet and moderately consume fruit sugars. After seeing more clients, it’s become very clear that most of us struggle with insulin dysregulation. Diabetes is continuously on the rise, but even more pervasive is having high blood glucose or low blood glucose levels because of the bodies’ inability to process sugar efficiently. This happens because we simple eat too much sugar. It is in everything from condiments to our morning cereals, and the constant insulin spikes take a toll on our energy, our health, and the speed at which we age. When we think of sugar we usually think of syrup, honey, white or brown sugars, but starchy foods which are converted to glucose are also in this category. This includes white breads, rice, potatoes and more. Consuming whole grains over white starches, which are lower on the glycemic index create less of a sugar rush.
- Eliminate consumption of fried foods, increase the amount of raw, baked, or steamed foods. The glycation reaction is accelerated by eating foods cooked at high temperatures; anything over 250°F (110°C). Trying to avoid barbecuing, frying, grilling, roasting, or broiling foods is key.
- Reduce or eliminate consumption of high fat or high protein foods with sugar which create advanced glycation end products. This might seem strange, until you realize that most of us consume high fat or protein foods with sugar on a regular basis. (Some examples: ribs with barbeque sauce (sugar included), McDonald’s fries (have sugar on them), Glazed or frosted donuts which are deep fried, high in fat with a lot of sugar in them.
- Consume foods rich in phytonutrients, vitamin C, B6, and ALA (alpha lipoic acid) that can protect your body from the damage of high sugar in the diet. First off to boost phytonutrients you need to eat a wide array of fruits and vegetables preferably in rainbow colors to get the full spectrum of nutrients. Polyphenols are natural phytochemicals found in fruits, vegetables, nuts, seeds, coffee, tea (green tea included), and wine. Vitamin C will help to promote the production of collagen and also improve the absorption of plant sources of iron. Some great sources of vitamin C include: citrus fruits, acerola cherries, papaya, tomatoes and tomato juice, potatoes, red and green peppers, black currants, guava, kiwifruit, broccoli, kale, snow peas, strawberries, Brussels sprouts, camu camu powder, and cantaloupe. When you combine vitamin C with quercetin a flavonoid with strong anti-diabetic activity found in flowers, leaves, and fruits, research has shown that they are effective in reducing oxidative stress and inflammatory biomarkers. Good food sources of B6 include: chickpeas, nutritional yeast, avocado, cooked spinach, watermelon, dried plums, winter squash, peanuts, sunflower seeds, cashews, hazelnuts, onions, banana, and sweet potatoes.
- Take a multivitamin that includes chromium. If you have diabetes, or other sugar dysregulation problems you may also consider supplementing chromium separately in the form of GTF or chromium picolinate for the best absorption. Chromium helps to normalize the way that our body processes insulin, and can have a profound effect on stabilizing our blood sugar levels. The more stable our levels are, the less rapidly we age.
References:
Askari G, Ghiasvand R, Feizi A, Ghanadian SM, Karimian J. The effect of quercetin supplementation on selected markers of inflammation and oxidative stress. J Res Med Sci. 2012 Jul;17(7):637-41. PubMed PMID: 23798923; PubMed
Central PMCID: PMC3685779.
Gkogkolou, P., & Böhm, M. (2012). Advanced glycation end products: Key players in skin aging? Dermato-Endocrinology, 4(3), 259–270. http://doi.org/10.4161/derm.22028
Younus, H., & Anwar, S. (2016). Prevention of non-enzymatic glycosylation (glycation): Implication in the treatment of diabetic complication. International Journal of Health Sciences, 10(2), 261–277.
5 Amazing Benefits of Spirulina
Nowadays, everything seems to be deemed a “superfood” by doctors and health authorities alike. The word superfood is an unscientific term to loosely describe and market a food or foods that offer incredibly high nutritional value. Nature is truly the body’s best healer and many fruits, vegetables, and herbs have nutritional content that is of value to anyone looking to obtain optimal health. Spirulina, which when incorporated in your diet can have positive effects on your energy level, nutrient intake, immunity, and promote healing and prevention of disease is a food that is deserving of the title. So what is spirulina? Spirulina is a blue green algae, a one-celled organism that gets its name from the Latin word helix or spiral, that has been consumed in Africa, Asia, and Mexico dating all the way back to the 9th century. It is the cousin of another algae called chlorella, which is actually great for ridding the body of heavy metals like mercury, but spirulina boasts a much more robust nutrition profile. What makes it so super?
- It contains most of the essential amino acids. To start off spirulina has all eight essential amino acids that the body needs, with an additional bonus of ten of twelve non-essential amino acids included. For those that don’t know, whenever all eight essential aminos are available in any food, that makes it a protein powerhouse. Spirulina is 65-71% protein compared to around 22% in beef, and it’s protein is in a highly digestible form. What makes this an extremely golden plant source of protein is all the additional nutrients that come along with it.
- Spirulina offers essential minerals including potassium, calcium, zinc, iodine, magnesium, selenium, iron, and phosphorous. Add to this nutritional profile, folic acid, niacin, B vitamins including super essential B12, vitamin D, vitamin K, vitamin E, carotenoids (which convert to vitamin A), and chlorophyll and you’ve got a great deal of nutrients needed to get you through your day. Chlorophyll, which has an almost identical molecular structure to human blood, is an important ingredient that gives super healing power.
- Spirulina boosts immunity, increases antioxidant protection, and fights free radicals which in turn slows the aging process. When we consume spirulina, it activates the body to produce more red and white blood cells which kills germs and viruses. It can also relieve allergies, sinus issues, lower cholesterol, lower risk of stroke, heart disease, and risk of contracting cancer. To take it even further not only is this miracle food great for fighting candida, colds, allergies, influenza, measles and mumps, studies have shown that it can inactivate the virus associated with AIDS and HIV [6].
- Spirulina has virtually no calories, and the small percentage of fat it contains are in the form of essential fatty acids. It also curbs appetite and promotes weight loss, supports healthy cardiovascular function, improves the digestion process and gastrointestinal health, and promotes creation of beneficial flora in the digestive tract. Studies have shown that consuming spirulina can lower bad cholesterol and high systolic or diastolic blood pressure [7].
- Spirulina can offer a natural energy boost. Due to all these amazing nutrients, spirulina can give any Plain Jane an energy boost that transforms her into Wonder Woman. Are you a working mom? Take spirulina and give some to your kids. You’ll be more energized and your kids’ immune systems will be strong enough to withstand viruses and colds that get passed around at school. Business woman and multi-tasker on-the-go? Spirulina taken at the beginning of your day can give you the energy boost you need to finish the projects on your plate. Are you addicted to caffeine to give you an energy boost? Try spirulina instead and you will feel naturally energized and get a nutrition boost that trumps any multivitamin on the market. Do you workout a lot? Spirulina can boost athletic performance. Did I mention that it can protect the body from harmful radiation? This legit superfood has a laundry list of health benefits too long to expound upon, the best way to truly know it is to try it for yourself.
You can find spirulina in powder form online or at your local health food store which can be mixed into liquids or pill form. Whatever method you choose to consume it keep in mind that the best way to take spirulina is gradually. Spirulina can have different effects on the body, including nausea or a cleansing reaction if too much is taken too soon. In powder form, starting with as little as a half of a teaspoon and build up to a teaspoon or more if tolerable. It’s best if you slowly begin increasing over time as your body adjusts. Spirulina is great to add to smoothies or juice in the morning because it is so energizing. Take it at night and you may not be able to sleep. If you are suffering from hyperthyroidism, or are pregnant it’s smart to consult with your doctor before incorporating spirulina into your diet. If you have really severe allergies to seafood or iodine, it’s best to not consume spirulina. Whatever method and frequency you choose, spirulina is truly a superfood that has the potential to enhance your health and boost your quality of life.
References:
- Ciferri, O. (1983). Spirulina, the edible microorganism. Microbiological Reviews, 47(4), 551–578.
- Ismail, M., Hossain, M. F., Tanu, A. R., & Shekhar, H. U. (2015). Effect of Spirulina Intervention on Oxidative Stress, Antioxidant Status, and Lipid Profile in Chronic Obstructive Pulmonary Disease Patients. BioMed Research International, 2015, 486120. http://doi.org/10.1155/2015/486120
- Ku, C. S., Yang, Y., Park, Y., & Lee, J. (2013). Health Benefits of Blue-Green Algae: Prevention of Cardiovascular Disease and Nonalcoholic Fatty Liver Disease. Journal of Medicinal Food, 16(2), 103–111. http://doi.org/10.1089/jmf.2012.2468
- Lee, E. H., Park, J.-E., Choi, Y.-J., Huh, K.-B., & Kim, W.-Y. (2008). A randomized study to establish the effects of spirulina in type 2 diabetes mellitus patients. Nutrition Research and Practice, 2(4), 295–300. http://doi.org/10.4162/nrp.2008.2.4.295
- Mirzaie S, Zirak-Khattab F, Hosseini SA, Donyaei-Darian H. Effects of dietary
Spirulina on antioxidant status, lipid profile, immune response and performance
characteristics of broiler chickens reared under high ambient temperature.
Asian-Australas J Anim Sci. 2018 Apr;31(4):556-563. doi: 10.5713/ajas.17.0483.
Epub 2017 Sep 18. PubMed PMID: 28920419; PubMed Central PMCID: PMC5838328. - Teas J, Irhimeh MR. Dietary algae and HIV/AIDS: proof of concept clinical
data. J Appl Phycol. 2012 Jun;24(3):575-582. Epub 2011 Dec 29. PubMed PMID:
22661829; PubMed Central PMCID: PMC3354323. - Torres-Duran, P. V., Ferreira-Hermosillo, A., & Juarez-Oropeza, M. A. (2007). Antihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of mexican population: a preliminary report. Lipids in Health and Disease, 6, 33. http://doi.org/10.1186/1476-511X-6-33
How Taking Cold Showers Can Boost Your Energy
I love warmth. Warm showers, warm baths, warm turmeric milk, a good warm cup of tea, and the list goes on. However recently, I intuitively stopped taking warm showers in the morning. Why? Well at first I felt it may help get me out of my comfort zone, and I wanted to shake things up a bit. I had heard Tony Robbins, David Wolfe and a few others talking about it, but I never took the time to investigate the science behind it. Until I noticed that taking cold showers was improving my focus and energy throughout the day. Granted I do a lot of other things combined that can help with energy: drinking enough water, exercising in the mornings, taking a multivitamin, reducing my sugar intake and more. Since those things are generally a part of my normal lifestyle, the cold showers did make a notable difference when I started.
Here’s why. Our brain and our gut are connected by the gut-brain axis; and therefore communicate with each other. Just in case you’ve never heard this, people describe it as the gut-brain connection. This connection and the communication in between the gut and brain happens through the vagus nerve, which is one of the longest veins in the body and has the ability to channel communication both ways. Most people don’t realize but communication from the gut to the brain impacts our emotions and mood. The other thing that most of us do not know is that not all vagus nerves are equal in strength! Those with strong vagal activity or higher “vagal tone”, are able to relax faster after experiencing stress. “Higher vagal tone makes your body better at regulating blood glucose levels, reducing the likelihood of diabetes, stroke and cardiovascular disease. Low vagal tone, however, has been associated with chronic inflammation,” [1].
Our nervous system is comprised of the parasympathetic, and sympathetic systems. The parasympathetic system turns on to calm us down, when we are relaxing, practicing mindfulness, and improves our ability to heal, rest, and digest our food properly. Alternatively the sympathetic nervous system is what kicks in when were are exposed to stress, trauma, or danger and is our “fight or flight” responder. The major issue in today’s society is that most of us are over stressed, and our “fight or flight” response is always on, and usually in response to stimulus that is NOT life threatening. Everything from morning road rage in traffic, annoying coworkers, to that epic to do list can keep us in sympathetic dominance. What is key to understand is that our body can only do one or the other: so we are either in rest mode or fight or flight mode, there’s no in between. Here’s the part that gets revelatory: in order to support healing, digest our food better, reduce inflammation and susceptibility to diseases we need to more often than not have our parasympathetic nervous system turned on.
Guess one thing that can improve vagal tone and activate the parasympathetic nervous system? You guessed it…cold showers or exposure to extreme cold. What happens at first is your sympathetic activity will increase, but after a moment when your body gets used to the cold, parasympathetic activity increases [3]. One random controlled trial had 3018 participants participate in hot to cold showers for 30, 60, 90 seconds for thirty days versus a control group. They found that the group that followed the hot to cold shower protocol had a 29% reduction in sickness absence at work [2]. Another study that investigated cold showers as a treatment for depression, found that the cold showers did have a beneficial effect on improving depressive symptoms, but their data and test group were not necessarily adequate to apply to a larger population so more study on this is needed [4].
If you need a completely FREE energy boost, immunity recharge, or just want to get out of a funk, I highly recommend a cold shower. We are conditioned to be comfortable, especially in the Western world, and it turns out that a little dose of discomfort can go a long way. So the next time your friend tags you in the ice bucket challenge, do it, and feel feel free to tag me, I’m so down! -Xo Raw Girl
References:
- Asprey, D. (2017, April 13). Here’s How To Tone Your Vagus Nerve to Hack Your Whole Nervous System. Retrieved July 22, 2018, from https://blog.bulletproof.com/tone-vagus-nerve-hack-nervous-system/
- Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C. J. M., Dijkgraaf, M. G., & Frings-Dresen, M. H. W. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE, 11(9), e0161749. http://doi.org/10.1371/journal.pone.0161749
- Mäkinen TM, Mäntysaari M, Pääkkönen T, Jokelainen J, Palinkas LA, Hassi J,
Leppäluoto J, Tahvanainen K, Rintamäki H. Autonomic nervous function during
whole-body cold exposure before and after cold acclimation. Aviat Space Environ
Med. 2008 Sep;79(9):875-82. PubMed PMID: 18785356. - Shevchuk NA. Adapted cold shower as a potential treatment for depression. Med Hypotheses. 2008;70(5):995-1001. Epub 2007 Nov 13. PubMed PMID: 17993252.
Finding a Yoga Practice That Works For You
Since 2007, I have had an on again, off-again affair with my yoga mat. Despite the fact that I sometimes fall completely off and focus on other forms of exercise like pilates or weight training, I eventually get drawn back to yoga for it’s ability to challenge me and keep me from going apesh#$ like the new Bey anthem when someone gets on my last proverbial nerve. Over the past ten years or so, I have tried almost every kind of yoga there is, and learned a lot about myself in the process including what doesn’t work for me.
If you are interested in yoga, keep in mind that there are many types of yoga to choose from: gentle or restorative yoga, hot yoga, vinyasa yoga, Bikram yoga, hatha yoga, ashtanga, Iyengar and more. Once merely a spiritual practice in ancient India, yoga and all of its forms are here to stay in world-at-large. Whether you choose to practice in a hot room, in your bedroom, or in a quiet studio, there are clear benefits to incorporating yoga into your daily or weekly routine and plenty of options. Finding what type of yoga works for you may be easier said than done. Below is a brief summary of various types, along with some of my personal (hopefully helpful)commentary, to help give you an idea of where to start to begin your yoga practice.
Restorative or Gentle yoga is appropriate for older adults, or those with injuries or very low flexibility who want a much gentler practice that is less of a rigorous workout. Restorative or gentle yoga can also be a great practice for anyone looking to calm the nerves as it primarily focuses on encouraging relaxation and calming the mind. In this practice you will have fewer postures, and the support of props to help you to ease at your own pace into postures and breathe deeply. If you are A) a control freak, B) have trouble sitting still for long periods, or C) love bootcamp workouts, you may want to pass on restorative yoga unless you are nursing an injury and need a change of pace.
Bikram Yoga was founded in 1974 by Bikram Choudhury and classes incorporate specialized breath exercises and the same series of twenty six postures in a room heated at 95–108 °F. The room is exceptionally hot, so if you cannot handle high temperatures this is not the class for you. Taking Bikram requires that you adequately hydrate before and after class to avoid dizzy spells. If you thrive on repetition and like the idea of knowing what comes next, and love a good trip to the sauna, this class may be for you. I had about a good solid year where I loved bikram, but the monotony of the repetitive poses finally led me elsewhere. You know it’s time to try something else if you find yourself staring at the clock, wishing it was already over!
Hot yoga is practiced in a heated room, with the temperature set anywhere from 80-105 °F. Some versions of hot yoga are practiced in the hatha style of yoga, while some studios teach the vinyasa flow style of yoga in a heated room. This type of yoga, is practice is studios that are gym-like such as Core Power Yoga. If you need to sweat, and prefer a practice that is more of a workout, hot yoga may be just right for you. In some studios, classes are also offered that pair hot yoga classes with weights to increase muscle tone. Remember that type A person who loves boot camp workouts? This is all you boo. Hot yoga happens to be my favorite type of yoga, because I do prefer the workout with none of the fluff. All those with me, I’ll see you on the mat soon!
Hatha yoga is a broad and generic term that refers to any type of yoga that teaches physical postures. In a hatha yoga class you will most likely get an introduction to basic yoga postures and pranayama (breathing exercises). Are you someone who wants to get it right? Starting off with a basic hatha class can help you figure out your proper alignment and understand yoga basics before branching out.
Iyengar yoga classes will be loved by anyone who pays great attention to detail. If you need to work slower, or have any prominent injuries this may also be a great practice for you. This practice which was founded by B.K.S. Iyengar, focuses on precision and alignment while controlling the breath. Poses are held for longer periods of time, and small adjustments are made generally with the help of props to make it easier and safer to go deeper. If you are someone who rolls your eyes at the people flailing around within improper form while lifting weights at the gym, you’ll probably take to Iyengar like a fish to water.
Prenatal Yoga is for expecting moms and can be practiced by pregnant women in all trimesters of pregnancy. The exercises and postures in prenatal yoga can be beneficial preparation for labor because they include pelvic floor work and breathing exercises. I’ve had a few preggo friends who practiced prenatal religiously before delivery and said that it made a huge difference!
Ashtanga is for advanced practitioners of yoga and not suitable for beginners. If you are someone who has been practicing for years and need a new challenge, ashtanga may be worth a try. It involves a very physically demanding series of movements, including sun salutations, floor, and standing postures. This is one of the few types of yoga I have never tried. For those of you who already are yoga gangsters, let me know what you think.
Yin practice involves holding poses for 45 seconds to up to 2 minutes which almost becomes a form of meditation. Although it may seem easy at face value, some yin practices can be very challenging. These classes can be great for beginners as they also offer an opportunity to slow down and focus on alignment. If you are the type who loves intensity over speed, yin may be the practice for you. I can personally attest to the fact that yin can be harder than it looks. I took my first yin class at a yoga festival a few years back and found myself sore for three days afterwards.
Kundalini practice is more of a deep spiritual practice that is not for the faint of heart and involves chanting, postures, breathing exercises, and meditation. The purpose of kundalini yoga is to activate the kundalini energy trapped at the base of your spine, which through regular practice eventually rises up to meet the third eye. During kundalini classes, some practitioners report a release of grief, anger, or other emotional energies. In my own time practicing kundalini, I experienced yogis wailing, crying, or screaming during a class. If you don’t shy away from emotional intensity, and are looking for a spiritual awakening, kundalini may be your speed. For the rest of us, pairing meditation with another form of yoga practice may be all we need.
Vinyasa which is a style of yoga that was adapted from ashtanga in the 1980s can be suitable for beginners or more advanced practitioners of yoga who want a workout. Usually consisting of a series of postures practiced in an athletic non-stop flow of movement and breathing, vinyasa will lead you to break out in a sweat. If you love intense workouts (raises hand), and want a practice that feels like exercise, a vinyasa flow practice in a heated or non-heated room may be ideal for you.
References:
(2017). YIN YOGA. Place of publication not identified: DK Publishing.
Bikram Yoga. (2018, July 10). Retrieved July 15, 2018, from https://en.wikipedia.org/wiki/Bikram_Yoga
Iyengar, B. K. (2015). Light on yoga: The definitive guide to Yoga practice. London: Harper Thorsons.
McGee, K. (2018, March 02). Types Of Yoga – Breakdown Of 11 Major Types. Retrieved July 15, 2018, from https://www.mindbodygreen.com/articles/the-11-major-types-of-yoga-explained-simply
Work Less, Thrive More: Why You Need a Day Off
Burnout city is a place that some people love to live. Residents of burnout city love to tell you how busy they are, can never take a call, they complain of their epic to-do lists, long nights, and anxiety at work until…inevitably they crash, have a meltdown, or get sick which is basically the bodies’ way of saying “Slow down!” The saddest part about being a self-proclaimed busy bee is that usually the need to look and in fact be overwhelmed may actually be a coverup for deeper insecurities. Questions like: Am I enough if I don’t achieve? Will I be depressed if I don’t get promoted? Lurk beneath the surface of a seemingly can-do attitude. The other kind of busy bee is the people-pleaser. If you can never say no to other’s requests or demands on your time this may be you. Don’t worry I’m not judging.
I get it completely. We all want to look and feel important, and we need validation. However it’s really important to check yo’ self and see if that validation is coming more often than not from other people’s approval, or your own fixation with external markers of success whether it be promotions, money, or keeping up with the Insta lives you scroll through daily. Thankfully evidence has shown that cutting ourselves a little slack may actually go a long way to improving our performance on the tasks that matter the most to us.
Recently a company in New Zealand, called Perpetual Guardian, had their staff of two hundred and forty employees try out a four day work week that was studied by academics. The trial was declared a smashing success with 78% of employees citing increased work-life balance, commitment to the company, and decreased stress levels. Prior to the study only 54% of employees felt that they could balance work and their at-home duties well. Not bad huh? Sweetest part of the deal was that during the trial, employees were paid for five days of work, even though they worked for four!
After just surviving the most grueling workload I’ve ever had to carry by cranking out three months of masters coursework into one month in order to graduate early, this day off idea rings true to me. I was working so hard that I decided that I had to take a Sabbath, just one day a week to do absolutely nothing. Even though two days would have been better, the inactivity always left me refreshed and ready to charge ahead again when the week began. I know most of us do not have the luxury of getting paid for a day off, but we can actively make time to unplug and STOP glorifying burnout. You are not better because you are BUSY. We are ultimately on this earth to live, to thrive, and to share our gifts, and if we could do that in a state of presence and relaxation the world would be a better place. -Xo Raw Girl
References:
Roy, E. A. (2018, July 18). Work less, get more: New Zealand firm’s four-day week an ‘unmitigated success’. Retrieved July 20, 2018, from https://www.theguardian.com/world/2018/jul/19/work-less-get-more-new-zealand-firms-four-day-week-an-unmitigated-success
The Many Reasons to Love Cruciferous Veggies
If I was stranded on a remote island “Survivor” style and could only pick one class of veggies to bring with me, it would be the crucifers, without contest. Cruciferous vegetables (also known as Brassicas) include broccoli, broccoli rabe, cauliflower, cabbage, Brussels sprouts, kale, collard greens, turnips, turnip and mustard greens, arugula, watercress, bok choy (Chinese cabbage), kohlrabi, radishes, and daikon. Although all vegetable have nutritional benefits, the crucifers are superstars in the veggie world as they have been proven by research to assist in detoxification, stimulate the immune system, reduce degenerative damage in the nervous system, protect against cardiovascular disease, slow and even reverse decline of brain functioning and cognitive performance, and can help to restore balance to the endocrine system. Besides their stellar benefits to the bodies’ systems, crucifers have a great nutritional profile containing vitamins, minerals, and fiber that we need to maintain healthy elimination and weight.
There has been quite a bit of research conducted that has shown that increased consumption of cruciferous vegetables lowers the risk of contracting cancers including breast and prostate. The phytochemicals found in cruciferous vegetables can stimulate enzymes in the body that will remove carcinogens through the body’s’ detoxification pathways before they damage cells. By now you may be aware of the harmful effects stress can have on your body. Well oxidative stress, which occurs from the overload of harmful molecules called free radicals, accelerates our aging and can lead to disease or health conditions over time. When you consume large amounts of cruciferous vegetables, you reduce oxidative stress which in turn helps to reduce the risk of colon, lung, prostate, breast, and other cancers. In animal studies, cruciferous vegetables have been shown to reduce inflammation; which may point to an anti-inflammatory effect as one of the benefits for human consumption.
Just in case you aren’t convinced that #TeamCrucifer is the greatest, there are some vanity reasons to consume them as well. For those struggling with acne for hormonal reasons, cruciferous vegetables can provide some relief because they assist the body in restoring hormonal balance. This also makes consuming cruciferous vegetables wonderful for women struggling with fibroids or endometriosis who may have an issue of estrogen dominance. Whatever reason you chose to join #TeamCrucifer know that getting your greens in will help improve your overall health, skin, youthfulness, and vitality. -XO Raw Girl
References:
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APAPollock, R. L. (2016). The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovascular Disease, 5, 2048004016661435. http://doi.org/10.1177/2048004016661435
Jiang Y, Wu SH, Shu XO, Xiang YB, Ji BT, Milne GL, Cai Q, Zhang X, Gao YT,
Zheng W, Yang G. Cruciferous vegetable intake is inversely correlated with
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Mid-Year Reflection: How Taking Stock Can Propel You Forward
Can you believe it’s already July? 2018 is moving at lighting speed and before you know it, it’ll be January again and we will be staring at the year’s list of resolutions either amped because we succeeded, or a little meh because we fell short of our mark. As a self-proclaimed Type A personality, I had to learn years ago to slow my roll when it came to goal setting. Have you ever had the moment where you had to tell yourself, to “have several seats?” Well I have and it was humbling at first, but after I processed the feels of failure it became liberating and also increased my faith. The saying is totally true: “Man makes plans, God laughs.” There is so much out of our control these days between natural disasters to politics to general world crises it can feel like nothing is in our control. The good new is we do have control over a few things: our attitude towards our work, how we treat people, how we treat ourselves, and every day we can choose to take daily steps to push us further towards our big vision.
The mid-year mark is a great moment to stop pushing for a moment, stop, breathe and reflect on what you have accomplished thus far and also take a holistic look at your wellness. One of my favorite exercises to do to assess the current state of my wellness is the wheel exercise. If you’ve never done it is requires us to create a circle (as pictured) with various areas of well-being as slices of the pie or spokes on the wheel. These areas can include: finances, relationships/social, health, work, and spiritual well-being. We can score these areas from 1-10 and place a dot in each section (with zero at the center and 10 at the outside of the wheel). Then we connect the dots and see how close or far away from a circle our wheel is. What’s amazing about this is that it is like a snapshot of the current state of our lives. We may be crushing it at work, but our relationship department is horrible because of family or partner issues. Or our health could be poor, and that could be lowering our work score because we don’t have the energy to perform at our peak.
When we learn to measure our success by how full our wheel is, we not only remind ourselves to move beyond the superficial, but we are loving ourselves enough to want wholeness in every aspect of our lives. If you have never made a wellness wheel I challenge you to make one today. Once you assess each area of your life, start brainstorming on daily actions you can take to improve in the categories that fell short. As seasons change some categories will always fall below the goal, and that is okay. The aim should not be for perfection, but reflection that leads to real action that can help us live the lives of our dreams. -Xo Raw Girl