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Nutrition | Bikram Yoga North Brisbane

How Bikram yoga helps overcome eating disorder

My name is Molly and about 2 years ago I dared myself to take my first Bikram yoga class. See, I had been struggling with an eating disorder for over 10 years, and at 92 lbs my body gave out. I lost complete control of myself and I no longer could function in my daily life. I was sad, I was scared and I was so fragile. After being recommended for an out patient treatment program I fell even deeper into my sickness. I was starving my self daily and any calorie I did intake I purged. I was practically daring death to come find me. I knew that recovery scared me and that I would fight it tooth and nail if it wasn’t on my own terms. at my own pace, and done in the most natural way, so I made a deal. I made a deal with my mother that I would recover on my own, I would find and support my own team of doctors who would teach me nutrition, help me explore my real issues and take my weekly vitals to make sure I wasn’t slipping. I was dedicated to being better and although it was unbelievably hard I finally reached a point when my primary care physician told me I could start to be a bit more physically active. No running or spinning, and no beating my self against a machine, I just had to find something to make my body strong and feel better again. And so, by chance, I found Bikram Yoga. After 90 minutes I was high. I was hooked. Bikram Yoga helped me to find peace with in my self, appreciation of my body, and the ability to smell, taste, feel and love again (all things I had lost). With this new found peace I found so much. In a year in a half I was in love with a fellow yogi, so much in so we bought a house and a puppy and play with her each day. My life was finally full because I had found my spiritual self through this practice. But that’s not it.

After a few months of yoga, I went for my first bone density scan. My doctor gave me the bad news. At 25 I had osteoporosis in my spine and hips. I was devastated, but driven to keep pushing my self to become a better version of myself, even if it was just a heir’s breath. A year after hearing the news of my diagnosis, and staring at little old ladies who were hunched in pain, I went for my second dexi-scan. My doctor warned me, “Molly, bone density takes a long time to build, we are looking for no movement, it will take years for your bones to re-grow.” With anxiety, I waited for my results.

“Ok, Molly, so I have some news for you.” Beth was about to run down all of my test results, including my dexi-scan.”Your cholesterol, is the lowest I have ever seen, 95, I credit that to your hard work and yoga, your estrogen is over 50, when I met you it was under 20, that of a 90 year old and the grand finally, your bone density. You have had an 11 percent increase in your spine and a 5 percent increase in your hips. Be very proud, your hard work is paying off.” This yoga is saving my life. I will never be hunched over and I will have opportunities to have babies with the man that I love. Bikram’s yoga has taught me that health is a life style and it is one that is to be embraced in what you eat, what you do, and how you behave through out the day. I thank both of you for all of your inspiration!

My dream is to help other people like me. To use nutrition and Bikram yoga to help struggling women and men to adopt a life style that is fulfilling inside and out. I am strong because of all of the hard work I have done inside of 90 minutes and I want to share my strength with others. Thank you for bringing this yoga to me, for saving my life, and helping me realize my dream

How to detox from Sugar in 10 days

Here’s the not-so-sweet truth. We are damaging our health by consuming truckloads of hidden sugar.

Sugar Is the New Fat

Despite years of us being brainwashed into thinking that fat is bad, it turns out sugar—not healthy fats —is what makes you sick and contributes to weight gain.

Sugar in all its forms is the root cause of our obesity epidemic and is a key contributer to many chronic diseases sucking the life out of us – heart disease, cancer, dementia, type-2 diabetes, ADD anxiety, depression, and even acne, infertility, and impotence.

The average person consumes about 70 kilo’s of sugar a year. That’s roughly 22 teaspoons every day for every person in Australia. And our kids consume about 34 teaspoons every day.

Food Addiction: Is It Real?

Here’s another shocking fact: Sugar is eight times as addictive as cocaine.

Being addicted to sugar is not an emotional eating disorder. It’s a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings—leading to uncontrolled overeating. This is not a limited phenomenon. It’s the reason nearly 70 percent of Australians and 40 percent of kids are overweight. In one study, Harvard scientists found that a high-sugar milkshake (compared to a low-sugar one) not only spiked blood sugar and insulin and led to sugar cravings, but it caused huge changes in the brain. The sugar lit up the addiction center in the brain like fireworks in the sky. Think cocaine cookies, morphine muffins, or smack soft drinks.

Why You Need a Sugar Detox

We need a clear path to detox from sugar, to break the addictive cycle of carb and sugar cravings that rob us of our health. And you can get on your way in 10 days!

Top 10 Big Ideas to Detox From Sugar

1. Make a decision to detox.

There are three simple quizzes to help you learn if you need to detox. If you answer, “yes” to any of these questions, a sugar detox is your ticket to feeling great quickly and losing weight painlessly.

The first is the diabesity quiz.

  • Do you have pre-diabetes or type 2 diabetes? (90 percent of Americans have not been diagnosed.)
  • Do you have belly fat?
  • Are you overweight?
  • Do you crave sugar and carbs?
  • Do you have trouble losing weight on low-fat diets?
  • Do you have high triglycerides, low HDL (“good”) cholesterol, or been told your blood sugar is “a little high?”

The second is a food addiction quiz.

  • Do you eat when you’re not hungry?
  • Do you experience a food coma after eating?
  • Do you feel bad about your eating habits or avoid certain activities because of your eating?
  • Do you get withdrawal symptoms if you cut down or stop eating sugar?
  • Do you need more and more of same bad foods just to feel good?

The third is the FLC Quiz (or the Toxicity Quiz). FLC stands for Feel Like Crap. FLC Syndrome has a list of symptoms including bloating, gas, reflux, irritable bowel, joint or muscle pain, brain fog, memory or mood problems, sinus or allergy symptoms, and more. Millions of us have FLC Syndrome and don’t realize that we are only a few days away from health and happiness. Do you experience any of these things? If so, detoxing from sugar can greatly help you.

2. Be a turkey (a cold one).

There is no way to handle a true physiological addiction except to stop it completely. Addicts can’t have just one line of cocaine or just one drink. Go cold turkey. But you won’t have to white-knuckle it because if you follow these 10 ideas, you will automatically reset your body’s neurotransmitters and hormones.

Stop consuming all forms of sugar and artificial sweeteners, which cause increased cravings and slow metabolism, and lead to fat storage. Also get rid of anything with trans or hydrogenated fats and MSG (watch for hidden names). Ideally, for 10 days you avoid any foods that come in a box, package, or a can, or that have a label. Stick to real, whole, fresh food.

3. Don’t drink your calories.

Any form of liquid sugar calories is worse than solid food with sugar or flour. Think of it as mainlining sugar directly to your liver. It turns off a fat storage machine in your liver, leading to dreaded belly fat. You don’t feel full, so you eat more all day and you crave more sugar and carbs. It’s also the single biggest source of sugar calories in our diet. That includes soft drinks, juices other than green vegetable juice, sports drinks, and sweetened teas or coffees. One 500ml soft drink has 15 teaspoons of sugar; Gatorade contains 14 teaspoons of the stuff in one bottle. One can of soft drink a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent. Stay away.

4. Power up the day with protein.

Protein, protein, protein at every meal—especially breakfast—is the key to balancing blood sugar and insulin and cutting cravings. Start the day with eggs or a protein shake.

Use nuts, seeds, eggs, fish, chicken or grass-fed meat for protein at every meal. A serving size is 100 – 200 grams or the size of your palm.

5. Eat unlimited carbs (the right ones).

Yes, that’s right, unlimited carbs. Did you know that vegetables are carbs? And you get to eat as much as you want. There is one catch. I only mean the non-starchy veggies such as greens, anything in the broccoli family (cauliflower, kale, collards), asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, artichokes, and peppers, to name a few.

Avoid potatoes, sweet potatoes, winter squash and beets—just for 10 days. Also skip grains and beans for 10 days. It supercharges the results so you lose weight and feel great.

6. Fight sugar with fat.

Fat doesn’t make you fat, sugar does. Fat makes you full, balances your blood sugar, and is necessary for fueling your cells. Along with protein, have good fats at every meal and snack including nuts and seeds (which also contain protein), extra virgin olive oil, coconut butter, avocados, and omega-3 fats from fish.

7. Be ready for emergencies.

You never want to be in a food emergency when your blood sugar is dropping and you find yourself in a food desert such as an airport, the office, or in a maze of convenience stores, fast food joints, and vending machines. carry healthy snacks with you at all times, filled with protein and good fats, so you never have to make a bad choice. Here’s what’s in mine:

  • Nut butters (i.e. almond butter) and carrot sticks
  • Almonds, walnuts, and pumpkin seeds
  • A can of wild salmon or sardines
  • Unsweetened wild blueberries

8. Swap distress for de-stress.

If you are stressed, your hormones go crazy. Cortisol goes up which makes you hungry, causes belly fat storage, and leads to type-2 diabetes. Studies show that taking deep breaths activates a special nerve, called the vagus nerve, that shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. And all you have to do is take a deep breath.

Try a “Take Five Breathing Break”. It’s something you can do anywhere, anytime. Simply take five slow deep breaths—in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens.

9. Put out the fire (of inflammation).

Studies show that inflammation triggers blood sugar imbalances, insulin resistance, pre-diabetes, and type-2 diabetes. The most common source of inflammatory foods other than sugar, flour, and trans fats are hidden food sensitivities. The most common culprits are gluten and dairy. We often crave the foods we’re allergic to. Without them we feel lousy and want more. Quit gluten and dairy for 10 days. Getting off them isn’t easy, but after just 2 or 3 days without them, you’ll have renewed energy, relief from cravings, and will see many of your common symptoms disappear.

10. Get your Zzz’s.

Getting less sleep drives sugar and carb cravings by affecting your appetite hormones. In human studies, depriving college students of just two hours of the recommended eight hours of sleep led to a rise in hunger hormones, a decrease in appetite-suppressing hormones, and big cravings for sugar and refined carbs. You want more energy if you don’t sleep, so you go toward quickly absorbed sugars. Sleep is the best way to fight against the drive to overeat. You literally can sleep your cravings and your weight away.

Enjoy and let us know how you go! We believe combing yoga, healthy eating, and adequate rest is the best way to achieve optimum health.

With love, The BYNB Team xx

Bikram Yoga Bites!

New to Bikram yoga and interested to know if there’s any foods that will enhance or detract from your experience? Well, while there is no specific yoga diet plan, one of the main goals of Bikram yoga is support the proper nutrition of the body and maximise it’s ability to digest foods, which can have the brilliant side effect of weight loss if needed. There are some general guidelines about what to eat before and after a Bikram yoga class as well as what food is beneficial when practicing this form of yoga.

These include:

  • Eating several small, light meals through out the day instead of three big heavy ones
  • Getting a variety of healthy, wholefood proteins, carbohydrates, fats, minerals and vitamins, to keep energy levels up
  • Keeping your consumption of unhealthy food choices, caffeine, artificial sugars, spciy foods and dairy products to a minimum (especially prior to practice)
  • Some people feel more energetic in class if they have eaten a small nutritious snack or some fruit an hour or so before class. Others insist they can only practice on an empty stomach, or if they keep a gap of four hours or more between their last meal and their yoga class. After a few sessions of your own, you will know what works best for your body.
  • If you feel really hungry straight after class, keep on hand somse healthy energy boosters such as nuts, a banana, some fresh fruit or vegetable juice
  • A lot of people believe that Bikram (or any style of yoga) demands a vegetarian diet. This is not true though you may benefit from switching to leaner meats such as chicken or turkey.
  • The most important addition to any Bikram yoga “diet” is water. It is absolutely necessary to drink at least two to three litres of water a day to stay hydrated and balance out electrolyte levels in the body.

Keep in mind weight loss with Bikram yoga can be a gradual process and therefore it requires a commitment both inside and outside the room. Consult your nutritionist or doctor for more guidance on what is right for you and your ongoing lifestyle.

Some other Bikram yoga benefits, directly related to the digestive track:

  • Burning 600 – 1500 calories per session
  • Improving the lymphatic system and helping flush the body of toxins
  • Improving metabolism and making weight loss easier
  • Lessening unhealthy food cravings
  • Helps heal digestive problems
  • Builds muscle tone

 

Namaste xx

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