Yoga BLOG

Yoga and healthy eating Anyone who practices yoga intensively will sooner or later consider the topic of nutrition. This is not only because it quickly becomes clear that one should avoid heavy meals about two hours before a yoga class, as a full stomach interferes with the execution of the asanas . Regular yoga practice changes the body and the awareness of one's own needs. Yogis therefore live more mindfully, attentively, and healthily than many of their peers who do not practice yoga. What should be considered in a yogic diet? Which foods do yoga teachers recommend, and which supposedly indulgent foods should be avoided? The three-part food system In the philosophy of yoga , three types of food are distinguished based on their specific properties: tamasic food (represents inertia), rajasic food (represents restlessness) and sattvic food (provides lightness). Tamasic food is characterized by a lack of important vital nutrients. Instead of providing energy, it drains the body and also causes the mind to become sluggish. Tamasic foods include unripe fruit, overcooked food, and convenience foods. Meat and fish are also considered tamasic and should be avoided according to yoga teachings. Alcohol, tobacco, and drugs are also tamasic. Rajasic food causes a restless mind and body. Rajasic foods include foods containing caffeine, as well as very spicy foods, sugar, and white flour. Foods eaten too quickly and not chewed thoroughly are also rajasic and should be kept to a minimum. Sattvic food is considered the ideal diet in yoga. Sattvic foods provide new energy, calm the mind, and contain many vital nutrients. Fresh produce, preferably raw, contains the most vital energy, known as "prana." Whole grain products, vegetables, nuts, fruit, milk, potatoes, and legumes are sattvic and are essential to a yogi's diet. Diversity instead of one-sidedness Yogic nutrition is not a diet that involves following a fixed menu as precisely as possible. The teachings of yoga recognize that every body is unique and that people need different amounts of energy in varying amounts at different stages of life. Just as yoga practitioners gradually learn to gently ease into their asanas and perform them correctly and mindfully, yogis develop a deeper awareness of their body and become increasingly aware of which diets are beneficial to their health and spiritual well-being. Over time, sattvic foods will naturally take a central place in their daily diet. Drink plenty and eat peacefully Yogis should drink around three liters of water or herbal tea per day. Those who prefer more flavorful drinks can flavor plain water with a few fresh mint leaves, lemon slices, some ginger, or fresh cucumber slices. When choosing food, natural and fresh foods are preferable. Occasional fasting helps healthy people detoxify and relax the body and mind. Even though there are no rigid rules for a healthy yoga diet, many yogis find the following rule of thumb helpful: Fill your stomach halfway with food, a quarter with water, and leave the other quarter empty. This activates mind and body. In yoga, abstaining from meat is connected to the ideal of a non-violent life. However, a diet without meat and fish also has health benefits, as studies repeatedly confirm. Those interested in learning more about healthy eating and yoga can ask their yoga teacher for specific tips. Since there are some parallels to Ayurvedic nutrition, attending an Ayurvedic cooking class is also recommended. Some holiday hotels and private clinics offer Ayurvedic and yogic dishes. Those who want to fundamentally change their diet can take a relaxing yoga retreat as an opportunity to experience the benefits of healthy eating for themselves in an energizing atmosphere. ©iStock.com/maramicado

Every yogi knows that large meals like pizza, pasta, and the like right before practice can be heavy on the stomach. But which foods are gentle on our digestion before exercise and provide us with optimal energy during yoga exercises? In our blog, we give you tips on how to optimally combine healthy nutrition with yoga practice and sustainably enhance the feeling of deep relaxation after yoga. Image by Free-Photos on Pixabay How are yoga and nutrition related? As a true yogi, you already know that yoga isn't just about diligent practice, but also about maintaining a balanced diet and pursuing a holistically healthy lifestyle. For us yogis, body and mind should always be in harmony. Healthy foods and a balanced nutrient intake can support this. The basis of yogic nutrition The yogic diet is not a diet, nor does it restrict food and eating, nor is it a special diet (like vegetarian, vegan, or clean eating). Rather, it pursues the goal of enjoying food, doing good for your body, and achieving happiness through mindfulness. It's important to understand that certain foods are beneficial to your body, while others are more likely to harm your digestion, stomach, and intestines. The combination of a balanced diet and yoga exercises brings less stress, more positive thinking and a deep inner satisfaction into your life. The 3 Gunas Sattva, Tamas and Rajas Every food has both positive and negative effects on us humans and our health. Our stomach and intestines have a lot to do every day to utilize the food we consume and convert it into energy. In yogic nutrition, the three gunas of sattva, tamas, and rajas are referred to as "forces of nature" that are present in all areas of life, including our diet. They help us understand what food affects our stomach, intestines, and mind, and how. You can use this knowledge to strengthen your body and mind and lead a happy, fulfilling life. Eating right before yoga “No matter what style of yoga you practice, asanas are best practiced when you can breathe fully and use all your body’s strength” (nutritionist and yoga teacher Ashley Koff) The rule of thumb: Give your stomach a break before yoga. Plan your last large meal about two to three hours before hitting the yoga mat . This gives your body enough time to digest the food and protects your gastrointestinal flora. But: it is difficult to train on an empty stomach Asanas with a growling stomach? Don't underestimate the fact that you won't perform well on an empty stomach. Your body needs important nutrients before training to provide energy for the demanding exercises. Nutritious snacks as an ideal energy booster About an hour before your yoga practice is the perfect time to snack. Plan on a fruit smoothie, avocado bread, or some almonds. It doesn't have to be an expensive superfood—local foods found in every kitchen are cheaper, often just as nutritious, and even more sustainable. In summary, you should not come to yoga class hungry or with a full stomach in order to really enjoy the exercises and train efficiently. And after training? After yoga it's: water, water, water Drinking water is essential now to recover from your strenuous yoga workout and to give your dehydrated body the necessary cooling. After boosting circulation during your yoga class, adequate hydration can help continue the cleansing process in your body. Still water is best. You can give this drink a healthy twist by adding coconut water, lemon, or ginger, for example. Drink a lot - our favorite drinks Is a simple glass of water too boring for you? If you find it difficult to drink enough throughout the day and hydrate properly after exercise, these delicious refreshing drinks are guaranteed to help: Green tea A cup of green tea is ideal for hydrating, especially after your morning yoga class. This miracle drink also helps rid the body of harmful toxins and gives your immune system an extra boost thanks to its antioxidant content. Image by gadost0 on Pixabay Light smoothie This delicious vitamin boost can be completely customized to your own preferences. Whether with fresh berries and yogurt or a spinach and mango combo, a delicious, fresh smoothie lets you easily combine all the essential vitamins, nutrients, and plenty of fluids in one drink. Do you already know your favorite combination? Image by Thanks for your Like • donations welcome on Pixabay Lemon-ginger water Your quick refresher – take advantage of the benefits of this ingenious combination. The pungent compounds in ginger stimulate both blood flow and circulation. Simply mix hot water with a squeeze of lemon, two slices of ginger, and a small spoonful of honey and enjoy. A lukewarm lemon-ginger tea is especially suitable as a coffee substitute for breakfast. Image by Dominik Schraudolf on Pixabay Extra tip: A nice drinking bottle can also make drinking more enjoyable. Nutrition and yoga exercises: Eat depending on your training time To best support your body during your yoga practice and ensure your well-being, you should adjust your diet to your training schedule. You can find the best tips for health and happiness through your eating habits here: For yogis who train in the morning Working out on an empty stomach? Absolutely not! If you want to work out right after you wake up in the morning, you might not be hungry. However, you should definitely nourish your body with healthy calories before a yoga session and avoid working out on an empty stomach. Otherwise, you could quickly feel weak and energyless during your workout. Are you more of a breakfast person? Then a banana is the perfect way to give yourself a little energy boost before yoga. The potassium and magnesium contained in this delicious fruit help build muscle and prevent muscle damage. The healthy carbohydrates will put you in a good mood all day. For a longer yoga session, however, you might want a bit more: a delicious yogurt with fresh fruit and oatmeal is a great option. A smoothie made from seasonal fruit, spinach, and low-fat curd cheese will also give you strength and energy for the asanas. In addition to eating the right foods, it's also essential to pay attention to your fluid intake. In the morning, our bodies are dehydrated and need sufficient fluids to get going again. Therefore, drink a large glass of warm water immediately after getting up. After your morning yoga session, you can eat a hearty breakfast - ideally, breakfast should consist of protein, fat, and carbohydrates to keep you full for the rest of the day. For yogis who train at lunchtime Are you a fan of working out at lunch? Again, don't eat a large meal right before yoga. Instead, opt for smaller portions of healthy foods. Two slices of bread with avocado, oil, and a vegetable topping, a delicious yogurt with fruit and oatmeal, or a mixed salad with vegetables and homemade dressing can serve as an ideal pre-workout energy source. After the exercises, a small snack (almonds, fruit, or vegetables) is a good idea. This way, you can start the afternoon feeling fit and positive, without a growling stomach after your yoga workout. Make sure you drink plenty of fluids. Be careful with nuts: While these energy bombs are very nutritious, they also contain a relatively high amount of fat in small amounts. Therefore, make sure you eat no more than two handfuls. For yogis who train in the evening Exercising on an empty stomach doesn't feel good, nor is it healthy. If you want to work out after a long day at work, you can treat yourself to one of the snacks mentioned above. On hot days, a cold drink will give you the cooling you need to relax and start your yoga session feeling refreshed. After a strenuous yoga practice in the evening, it's essential to replenish your energy stores for the night. A balanced meal of carbohydrates and protein helps prevent sore muscles. Vegetables, lentils, eggs, and the like can be combined in a variety of ways and strengthen both body and mind. Be careful not to eat too much, and avoid eating right before bedtime to protect your digestion and prevent an uncomfortable feeling of fullness. Our last tip Nutrition is a very individual topic. Everyone has their own preferences and needs different foods at different times. Listen to yourself and your body. Eat and drink what's good for you and makes you happy—this is probably the most important advice in yogic nutrition. What's your favorite recipe for meals before or after yoga class? We're looking forward to new ideas and suggestions.

Yoga and nutrition If you're completely healthy, you can eat whatever you want, whenever you want—and you shouldn't let anyone tell you what to do. We all know people who eat sweets in the evening, pasta at night, and cold pizza by early morning. Some have been drinking Diet Coke for half their lives, while others love convenience foods or chips. Many start the day with just a cup of coffee, buy a sandwich on the go, eat cafeteria food at lunch, and go out with friends in the evening to eat hearty meals—along with alcohol, of course. Train your health... For die-hard yoga fans, these are all red flags. And yet, it's well known that you can do everything right and still die far too early; others seem to overdo it and live to a ripe old age. So it's evidently a question of genes, constitution, and above all—many scientists agree—a question of zest for life, meaning, and well-being. Those who are at peace with themselves brood less, keep their blood pressure lower (because they get less agitated), and thus don't arouse predispositions that can flare up under unfavorable living conditions. This applies not only to blood pressure but also to diseases like diabetes, which can be triggered by stress and shock. We also know that ongoing distress and the feeling of helpless imprisonment can activate cancer cells, not to mention strokes, heart attacks, and much more. Yoga has a positive influence, regardless of our diet, simply because it mobilizes our body's defenses, calms our minds, and promotes well-being; because it lowers our heart rate and thus blood pressure, while simultaneously allowing our organs and glands to function optimally; our metabolism revs up, and the entire body is harmoniously kneaded; muscles, tendons, and ligaments are more flexible and stretched, keeping us stable and balanced. A non-shortened muscle consumes more oxygen, and our breath flows much more evenly through yoga exercises . Naturally, this also ensures that digestion, nutrient transport, cell nutrition, and the organs function in a steady, healthy rhythm. ... and eat When a traditional yogic diet is added to this, the individual is in balance. Yogis prefer vegetarian and moderate eating. They consume plenty of pure water, whether through drinking, numerous vegetables, or soups. They also drink less coffee and more tea; they eat less milk, cheese, and sausage, but more spreads and natural toppings. Vegetarians largely abstain from alcohol, do not smoke, and do not take drugs. They buy more organic food and enjoy cooking from scratch. In this way, yogis, like all vegetarians, avoid fats altogether—especially the unhealthy ones—as well as sugar and salt, which are disproportionately present in processed foods. Colorings and additives also appear rarely or rarely on the plate. Instead, there is more raw food, which challenges the teeth, saliva, and gastrointestinal system to their natural digestive functions. This more natural food has more volume and valuable nutrients, resulting in less hunger and no more cravings. Then a few pieces of organic chocolate simply become a delicious dessert, not a perceived necessity. One advantage of this diet is a healthy weight - although scientists have recently even classified being slightly overweight as healthier than a fairly slim figure because physical resistance is greater. Other "veggie" factors include improved blood values, which affect arteries, coronary arteries, veins, and the many tiny but vital blood vessels in the body. No one can guarantee that you won't have a stroke or heart attack with this kind of lifestyle, but the chances of avoiding these diseases for a longer period of time, or even completely, increase. Whether vegetarians live longer hasn't been reliably researched. As mentioned, your inner attitude is what matters most: Yoga and nutrition should make you healthy and happy. Image © oleandra / 123rf.com