Why taking care of our nutrition in a yogic way

The following article was sponsored by Tiger Nuts USA

 

A yoga practice does not change us only in the physical realm. As you move forward in the postures, the need to take yoga beyond your mat naturally appears.

The fact that yoga makes us stop to think about our diet has to do with your becoming more conscious at all levels:

  • Grow your attention to bodily sensations: identify which foods make you feel bad and which ones well.
  • Working with the body changes your perception of him and you try to take care of him more.
  • You realize that physical practice is much easier with light digestions.
  • You begin to be more aware of your impact on the environment (other living beings, environment ...).

But, whether you do yoga or not, you have surely noticed that the way you eat matters, and a lot.

We know that when we start binge eating and relying on junk foods we begin to see in a short time negative consequences at all these levels:

  • Mood
  • Power level
  • Intellectual performance
  • Global health status

For all this, today we are going to talk to you a little about what is meant in yoga by proper eating and we will see small changes that we can make in our dietary habits to get closer to this vision.

YOGICAL TRADITION AND FOOD 

Yoga is not just about practicing a series of postures, it is a lifestyle.That is why in many classical yoga texts reference is made to food.As always, I am going to talk to you about one of the fundamentals: the yoga sutras of Patanjali: 

The first two branches of yoga (yamas and niyamas) introduce us to certain general codes of behavior that we can apply to our relationship with food. Let's see four of them:   

Ahimsa: the principle of nonviolence. Basically, this is the reason why most yogis become vegetarians at some point. According to this principle, a yogi must not harm any living being. Does that mean you can't do yoga if you eat meat? Of course not. Because as I said, this is a path that everyone starts where they can. It is true that with continued practice many yogis leave the meat, but most were not vegetarians when they started with yoga.    

Brachmacharya: this yama talks about the importance of not making excesses. Originally he was referring above all to the issue of celibacy, but it can also be given meaning with regard to food.    

Saucha: this niyama means purity. In yoga the body is considered a gift to take care of, and therefore we have to provide nutritious food and avoid alcohol, tobacco, or any kind of harmful substance that will cause harm.    

Tapas: Finally, this niyama is about self-discipline. To have a healthy diet, it is necessary to have a certain level of discipline and not let ourselves be carried away by what we feel like in each moment or we will become slaves to our impulses.

Following these yoga foundations is a great way to change our mindset towards a better relationship with nutrition and our health.

This article was commissioned and brought to you by Tiger Nuts USA we do hope that you enjoyed it!

The real essence of yoga and the yogi habits for a healthier life

Every day we find more yoga in social networks and, therefore, every day more people wonder what it is, how it is practiced and if it is suitable for their needs. For many yogis, yoga begins as an activity that begins with a specific goal and involves going to classes with some regularity, and ends up becoming a lifestyle. And, precisely, this article is about how to include yoga in our daily lives, and how to take our practice beyond the mat.   

Yoga is much more than postures 

Despite the immense dissemination of yoga, the information we have about this discipline is usually incomplete because not all the aspects that compose it are as visually striking as asanas or postures. Meditations or pranayamas, controlled breaths, are also part of yoga, and perhaps even more important than physical work itself. But let's go to what we can do, here and now, to lead a more yogi life without stepping on a mat. He thinks that yoga seeks, in theory, body and mind training, and its purification, for the encounter with God, and in that way many routines and customs are adopted in favor of that training. If we then break down the characteristics of yogic life, we can extract a series of tips that are easy to adopt and have the power to substantially improve our quality of life.   

How to be a little more yogi?

  • Healthy daily habits v  Healthier eating. We think there is no discipline that does not advise healthy eating, but in yoga it is essential. Yoga and ayurveda understand that food is our preventive medicine and as such we must take care of it, they also consider that mental health and emotional stability prevents us from many diseases. 

A simple way to eat healthier without realizing it is to avoid processed, bag or sausage foods, for example, and eat more vegetables and fruits. Choosing organics products is a great plus to nourish our body in a natural healthy balanced way. In the same way, you can try to drink more water based on infusions or soups, avoiding any sugary or soft drinks. As you can see, it is not about dieting or banning food, it is about trying to avoid harmful foods and trying to increase the intake of those who are healthy.  

  • Moderation of alcohol and tobacco consumption. The idea is really to eliminate tobacco completely and moderate the consumption of alcoholic beverages, but following the principle of nonviolence that we said before, any type of transition must be made with love and delicacy. 

If you don't smoke, it's great, keep it up. And if you smoke, you can try to smoke less by avoiding, perhaps, the cigarettes that you know you don't "need." Of course, if you have decided to quit smoking, I encourage you to propose it firmly, today there are books, chewing gum, hypnosis sessions and many more resources that can help you in that purpose. 

As for alcohol, it certainly should also be eliminated, many nutritionists are already talking about the fact that these benefits of moderate alcohol consumption, such as wine or beer, are not such in comparison to the problems it brings. However, we return to the same, in moderation and balance between the perfect and what makes you feel good you can find benefits for body and mind.

  • Adequate rest. And let's get out of here the eight hours of rigor we read everywhere, we all know that they can't always fall asleep eight hours, so let's think about improving the quality of sleep and not the quantity. 

Try to have a regular life when it comes to sleep, this will help you get used to the number of hours you can sleep. You can also follow tips such as: no screens before bedtime, dim lights in your home and devices with WiFi, or other wireless connections, as far as possible from you. 

If you manage to live in a balanced yogi way with these tips you are going to really enjoy its benefits on your overall health for both your body and your mind.

This article was brought to you by the Team at Tiger Nuts USA and was written for us by our Yoga expert Amber. Hope you enjoy....Namaste!

Make mine a tiger nut latte! It fills you up, is good for your gut - and it tastes grrrrreat!

  • We saw this article in the on line version of the Daily Mail Newspaper, and thought that it was one that is a particularly good read about Tiger Nuts. Hope you enjoy it. Oh by the way we Americanized the language as much as possible, so if you see a funny, let us know.

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  • Tiger nuts support our good gut bacteria and help stabilize our bloodsugar 
  • Nearly a quarter of Britons now drink rice, oat, almond and plant-based milks
  • New contender is the tiger nut, a nutritional winner when it comes to health
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    By VICTORIA WOODHALL FOR THE DAILY MAIL

    PUBLISHED: 22:20 BST, 4 August 2019 | UPDATED: 22:33 BST, 4 August 2019

    Does our love of plant milks — or mylks, as the dairy-free brigade like to call them — have no end? 

    Not according to the latest consumer survey of 2,000 UK adults by Mintel, which reports that nearly a quarter of Britons now drink rice, oat, almond and other plant-based milks, up from 19 per cent last year. There's even a World Plant Milk Day on August 22.

    And just when you thought there couldn't be another nut to be 'mylked', along comes a new contender — the tiger nut, a nutritional winner when it comes to gut health.

    Rest easy, no tigers are harmed in the harvesting of these shriveled little spheres, which thrive in Africa and Spain and get their name from their stripy coat. 


     

    The latest consumer survey of 2,000 UK adults by Mintel reports that nearly a quarter of Britons now drink rice, oat, almond and other plant-based milks, up from 19 per cent last year (stock image)

    They are good news, too, for nut allergy sufferers, as they are not, in fact, nuts, but tubers (related to potatoes and artichokes).

    Extremely high in fiber, tiger nuts support our good gut bacteria, help stabilize blood sugar and keep us fuller for longer.

    They make a naturally sweet, malty-tasting drink that can be used for smoothies, on breakfast cereals and even froths up for a grrrrreat cappuccino.

    In Spain, horchata de chufa, a sweetened milk, is a national institution, with 'horchateria' cafes and carts in every town square.

    So what makes them the latest superfood? Nutritionally, tiger nuts share a type of healthy fat — oleic acid — found in extra- virgin olive oil.

    'It's a monosaturated omega-9 fatty acid,' explains nutritional therapist Eve Kalinik, author of Be Good To Your Gut.

    'Our diets tend to be higher on the omega-6 fatty acids, so it's important to have omega-3s [from oily fish] and omega-9s to help balance this out.'


     

    Among them is a new contender — the tiger nut, a nutritional winner when it comes to gut health (stock image)

    They're relatively low calorie, with around 120 calories per portion of 50 small nuts. They are also high in vitamins C and E and iron and a host of other minerals such as magnesium, potassium and calcium. But what really sets tiger nuts apart is the type of resistant starch fiber they contain.

    'This is a prebiotic fiber which feeds our microbiome — the trillions of microbes in the gut,' explains Eve.

    It can be hard to find in our diet, unless you are a fan of green bananas or eat a lot of lentils or cold pasta and potatoes. (The cooking/cooling process turns the starch into a substance that works like fiber, creating less of a blood sugar spike than in the un-cooled versions.) 

    This starch is 'resistant' to being broken down in the small intestine and starts to ferment in the large intestine. Despite their new-found popularity, tiger nuts have been around for millennia. 

    In ancient Egypt, tiger nut oil was a 'store cupboard' staple. And, more recently, they became an austerity snack after World War II and were for sale in sweet shops.

    It's not recorded how many post-war children lost teeth to the nut, as it takes strong molars to chew through the rock-hard exterior to get to the sweet, fibrous center. Thankfully, you can buy them pre-shelled today.

    For a long time, tiger nuts remained one of those 'good for you' nobbly things you'd buy in health food shops and then wonder why. But now they've undergone a revival of fortune, largely due to the plant-milk boom and the rise in veganism.

    Sustainability is a big factor in the switch to plant milks, and here tiger nuts score well, as they thrive in hot, dry climates. By contrast, it is said that it takes a gallon of water to grow a single almond.

    It's incredibly easy to make your own tiger nut milk. All you need is a high-speed blender and a muslin or nut bag. You soak the nuts overnight, blend up with five parts water and strain the liquid.

    Many nut milks are bland and watery, but tiger nut milk has bags of flavor, like a sweet Weetabix. And you don't need to add dates to make it palatable or oil to make it creamy. I added a spoonful of raw cacao and, bingo, I had a filling mid-morning snack.

    But how much of that all-important resistant starch am I getting if the husks are languishing in my nut bag? Eve tells me there won't be much fibre at all in the milk, but putting back some of the pulp will give it a boost.

    Ani de la Prida, co-founder of The Tiger Nut Company, (UK) which sells unsweetened milk, DIY milk-making kits, flakes and flour, suggests: 'The leftover pulp is almost pure fiber. Mix it with coconut oil and a little dried fruit or cacao and turn into energy balls.'

    There's one thing that Eve insists those new to tiger nuts should be wary of: plant milk is not a straight swap for dairy, which is rich in calcium and vitamins vital for bone health.

    'Many sweetened plant milks (almond, soy and oat) are fortified, so if you are removing dairy from your diet, you need to get vitamins and minerals from other dietary sources,' she says.


    Raspberry and Tiger Nut Smoothie

    Serves 2 (Makes 480ml). Preparation time: 12 minutes, plus overnight soaking.

    A nutritionally dense and delectable smoothie. 

    Depending on the sweetness of the fruits used, you could ditch the dates.

    - 50g tiger nuts, soaked in 70ml water overnight

    - 200ml water

    - 10g chia seeds, soaked in 60ml water overnight

    - 150g raspberries

    - 2 dates, pitted

    - ¼ tsp vanilla paste, powder or the vanilla seeds from a pod

    - 80ml water

    Tiger Nuts can even be blended with fruit to make a smoothie

    1. Remove tiger nuts from the overnight water. Mix nuts with 200ml fresh water. Blend for two minutes, until the nuts are crushed.
    2. Strain the nut milk through a fine sieve.
    3. Add chia seeds, plus the water they’re soaked in; plus the raspberries, dates, vanilla and 80ml water. Blend smoothie and drink fresh. 

    Recipe adapted from Plant Milk Power, by Dr Aparna Prinja and Shital Shah (£15, Meze Publishing).

    Swww.tigernutsusa.com ource: https://dailym.ai/2ZWAXl2

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