Diet Archives - Samahita Retreat

Rise of the junk food generation

Kirsten Mia — Wed, 10 Jan 2024 09:35:49 +0000

Ultra Processed food = Ultra processed people

Most of us know the saying, “you are, what you eat”, so if we are eating more junk food than whole food the outcome is not likely to equate to health and wellbeing. The food we consume not only needs to satisfy our taste buds and appetite, more importantly, it drives our biological processes, it needs to deliver essential nutrients to fuel our cells, so we can function at our best! The production of food as well as our eating habits have shifted considerably in the last 100 years as new formulas and ways of processing, packaging, transporting and marketing food have evolved. There is a considerable amount of new “ingredients, flavorings and additives” that have found their way into many of the products we consume daily and rely on, specifically for convenience, palatability as well as price. Ultra-processed foods (UPF’s) are the industrially produced edible substances that are on the radar of many health, diet and nutrition experts and is the subject of today’s blog, so let’s dive in!

What exactly is ultra-processed food?

Almost all foods are processed to some degree, even if only for preservation, so not all processed food is bad for us. According to the NOVA food classification system, food is classified into four groups according to the extent and purpose of industrial processing: 1) unprocessed or minimally processed foods, 2) processed culinary ingredients, 3) processed foods, and 4) ultra-processed foods. UPF’s are defined as “formulations of several ingredients which, besides being typically high in salt, sugar, oils, and fats, include food substances you would not find in a household kitchen, in particular, things like flavours, colours, sweeteners (like high-fructose corn syrup & aspartame), emulsifiers, thickeners, hydrogenated oils, bulking, foaming & gelling agents, and other industrial additives used to imitate sensorial qualities of unprocessed or minimally processed foods and their culinary preparations, or to disguise undesirable qualities of the final product.” UPF’s are typically high energy-dense products, high in unhealthy fats, sugar and salt, low in fiber, protein and vitamins/minerals and are wrapped and preserved in plastic packaging. Compounds like phthalates and bisphenols from the packaging are also finding their way into the foods we are consuming, and studies have shown these to cause endocrine disruption and affect the gut microbiome.

The success of the Ultra-Processed food group

In a typical Western diet in the US & UK, UPF’s average about 50% (or more!) of a person’s daily calorie intake! They are most often lower in price than the whole food option, often tastier (due to all the additives etc) and are very convenient, either being an easy grab-and-go, ready-to-consume choice, up to full ready-made meals. And due to the preservatives and packaging, UPF’s are easier to store and generally have a longer shelf life. This is the kind of food that dominates the supermarket shelves, petrol stations, take away chains, schools, prisons, old age homes and hospitals and are often all you can find in low-income areas known as “food deserts”. They yield high profits, and are driven by shareholders and manufacturers through aggressive, targeted marketing campaigns. Studies regarding food safety/no harm to health are often funded by large corporations/companies with vested interests. Proving that specific ingredients cause human harm can be challenging as there are a range of other factors in our lives that can cause these “lifestyle diseases”, for example: lack of exercise, smoking, daily alcohol consumption or high fat/sugary diets.

So, what’s all the fuss about?

It is important to note that not all processed food should be vilified, most foods need to be processed to some extent to enhance the quality, digestibility, bioavailability, and preservation. The latest research however shows that it is the increase in consumption of ultra-processed foods that is linked to the increase of adverse health outcomes such as obesity, diabetes, cardiovascular disease, hypertension and cancer. Whilst we cannot go back in time and undo what has already been done, we can shift our attention and make changes going forward. With new information and a deeper understanding of our interconnectedness with the Earth, nature and our food, we have a much greater ability to choose healthier, more sustainable options. Not all people will have the luxury of being able to choose a completely UPF free diet, but over time, with greater transparency, improved communication, changes in policy and improvements in food labelling and processing, more people will be able to make informed decisions.

Ditching the junk food and bad habits…

Each of us will have a different perspective, relationship and understanding of food and nutrition so it’s important not to compare yourself to others on your health journey. While we do know that UPF’s are addictive, we must take responsibility for ourselves and put in the effort required to make changes and improvements, no-one can do it for us. (Seek professional help where needed.) Our starting points will be different, so the things we need to do and interventions we must take along the way will be different, but the desired outcomes will be similar; to improve our health and wellbeing. When we know better, we can do better! Instead of grabbing a bag of Doritos to snack on, try a handful of nuts or a boiled egg, ditch the can of soda and opt for sparkling water with lemon. Choose the healthier option; swap the Fruit Loops and Frosties for Weetabix or Special K, small differences add up! Making changes to our diet are key, however, we need to exercise, stay hydrated, reduce alcohol consumption and be mindful of the things we consume in the media as well in order to improve our chances of living a full, happy and healthy life of vitality and wellbeing!

Keep up with the latest information, look at ALL the research available, use your common sense and find a balanced approach to your health. It’s OK to have a candy bar and a Coke once a week if you’re eating whole, healthy foods most of the time. And last but not least, if you have fur babies, consider their diet as well, cats and dogs are carnivores and the dried/canned foods we are feeding them are very high in grains and are also ultra-processed. https://truthaboutpetfood.com/is-your-pets-food-processed-or-ultra-processed/

As a leading wellbeing retreat center for 20 years, Samahita has always provided our guests with clean, wholesome food, locally sourced, seasonal and organic where possible. It takes a little more time and effort to make our own jams, peanut butter, juices and dressings but ultimately, it’s these little things that really make a difference- and our guests can feel the difference when they eat our food. Get creative, get your kids involved and have fun with food. Do what you can with what you have, and BE WELL!

References:

https://www.bbc.co.uk/food/articles/van_tulleken

https://www.youtube.com/watch?v=FRRGyy5nNlk Ultra-Processed People: The Science Behind Food That Isn’t Food

Ultra-Processed Foods

https://www.thelancet.com/action/showPdf?pii=S2589-5370%2823%2900017-2

https://www.nutraingredients.com/Article/2023/09/27/Challenging-the-vilification-of-ultra-processed-foods

https://www.foodnavigator.com/Article/2023/12/05/ultra-processed-foods-expert-stresses-importance-of-consumer-communication

https://www.theguardian.com/food/2023/sep/06/ultra-processed-foods-the-19-things-everyone-needs-to-know

https://www.cambridge.org/core/services/aop-cambridge-core/content/view/E6D744D714B1FF09D5BCA3E74D53A185/S1368980018003762a.pdf/ultra-processed-foods-what-they-are-and-how-to-identify-them.pdf

https://pethelpful.com/ask-a-vet/dry-food-bad-for-dogs

More from the Samahita Blog

Music makes the world go round!

Biohacking – Optimize your Wellbeing.

Jaya Bhagavan – Love, sound, devotion – gimme some bhakti

Asatoma Chant

Alone at Samahita

Live Talk Show Featuring Richard Freeman & Mary Taylor

How to do a Simple Elimination Diet

Christmas & New Year Celebrations

The post Rise of the junk food generation appeared first on Samahita Retreat.

Nutritious AND Delicious!

Kirsten Mia — Wed, 13 Sep 2023 19:36:34 +0000

Finding a balanced diet for health and vitality…

We need to eat to survive. Human beings however, have taken eating to a whole other level. Food is not just something we consume to stay alive, it has become part of who we are, our communities and cultures. It connects us on a deeper level not only to each other, but to the places we live and the plants and creatures we rely on for our sustenance. We have developed complex, global agricultural and food production systems that have become ever more convenient, making a wide range of foods available to us at the tips of our fingers! From Twinkies to chicken nuggets, what will we think of next to tantalize our tastebuds?! Whilst Twinkies may be a tasty treat, most of us know they aren’t exactly good for us (“empty calories”), so today we’ll learn a bit more about nutrition and some simple tips and advice to create a plate full of healthy, delicious and nutritious food.

Nutrition 101 – Macros

Nutrition is the process by which we take in and utilize food substances to support life and good health. The 7 classes of nutrients are: Carbohydrates, fats, protein (the macronutrients), vitamins and minerals (the micronutrients) plus fiber and water. The macros are needed in higher quantities, and they provide the fuel/energy for the body. (Although the starchy and refined carbs are not considered an essential nutrient) Grains, fruit, veg, legumes, refined carbs are all examples of carbohydrates (sugars & starches). Fruits and veg not only provide energy, they also provide fiber and most of the vitamins and minerals we need.

Fats or fatty acids are classified into 3 categories, saturated (mostly from animal sources), unsaturated (Omega 3 and 6) and trans fats (rare in nature and are shown to be detrimental to human health, created in an industrial process called hydrogenation). Fats are essential for cellular function, energy, to make hormones and absorb key vitamins. Most fatty acids can be produced by the body, but we need to ingest the Omegas, particularly more Omega 3. (Highly processed seed/vegetable oils contain too much Omega 6 relative to 3).

Proteins (amino acids) are the building blocks and basis for the body’s structure (hair, skin, muscles) and are an essential nutrient playing a vital role in building and repairing tissues. There are about 20 different amino acids (10 are essential) and most need to be obtained by ingesting food with varying combinations of these amino acids. Most animal sources of protein contain the 9 essential amino acids (complete proteins) and most plant proteins (incomplete) will need to be combined with others to make sure you’re getting the variety you need. Vegetarians and vegans may need to increase their protein intake due to the bioavailability and combinations of amino acids. For adults, some guidelines on protein intake per kg of bodyweight are as follows: Sedentary – 1.2-1.8g/pkg / Active healthy weight – 1.4-2g/pkg / Overweight – 1.2-1.5g/kg. If you’re looking to build muscle 1.6-3g/kg.

Micros, water and fiber

Vitamins and minerals, known as the micros, of which 27 are essential nutrients, but are needed in much smaller amounts. They are important for bodily processes like brain and hormone function, building bone and things like digestion. Vitamin D is synthesized in the skin in the presence of UVB so if you’re getting outside in the sun, you won’t need to supplement or obtain enough from food sources. On a vegan or vegetarian diet a bit more planning and forethought is needed to make sure you’re getting all the essential nutrients. (Some deficiencies to be aware of: Vit B12, Vit D, Vit K2, iodene, iron, calcium, zinc, choline, omega 3 and protein) Water is absolutely essential, our bodies are made up of about 65% water so it’s important we stay sufficiently hydrated. (Water – The Real Elixir of Life – Samahita Retreat) Last but not least is fiber, a carbohydrate that has 3 primary mechanisms: bulking, viscosity and fermentation. Insoluble fiber aids peristalsis, some soluble and insoluble fibers produce a solution of high viscosity (essentially a gel) which slows the movement of food through the intestines, and fermentable fibers are used as food by the gut microbiome.

A healthy plate of food

Nutrition is certainly not a 1 size fits all approach and if needed, seek professional advice and help if you’re trying to lose weight, manage diabetes or other health conditions, deal with an eating disorder, addictions or hormonal changes. The amount of calories needed daily will also vary, depending on age, sex, activity levels and personal goals. I won’t go into the specifics of any particular group, but here are a few things to consider:

At least 5 portions of fruit and veg per day (if you aim to fill half your plate with these colorful carbohydrates you should get a great variety of vitamins and minerals and enough fiber)
Choose wholegrains like quinoa, oats, millet and wholewheat bread instead of refined/processed carbs to boost nutritional values and keep you fuller for longer
Have protein at every meal to keep you satiated and to maintain muscle mass, choose high quality lean protein sources like lean beef, fish, skinless chicken or tofu to keep saturated fats in check
Include healthy fats like avocado, nuts, seeds and coconut or olive oil to support brain function
Make sure you are drinking enough water (with electrolytes if you’re active or live in a tropical climate)
Limit processed foods and sugary drinks (generally these kinds of foods have long ingredients lists, added sugars, artificial colors, flavours and preservatives)
Try to incorporate fresh herbs like basil, coriander, rocket, parsley or mint into your meals, they are full of vitamins and give your food great flavours!

Cooking a delicious, healthy, wholesome and affordable meal is not difficult, it does perhaps require a bit more planning and a few more minutes of preparation time, but it’s totally worth it. Getting your kids and family involved in the buying, prepping, cooking and tasting of food in a positive way will also help to formulate a deeper connection with your food, family and your health. Have meals around the table, turn off the TV and smartphone and enjoy mealtimes together. Eat mindfully, chew properly and have gratitude for the food on the plate. Your wellbeing matters, and it all starts with the food you choose to nourish your body with. Here at Samahita we do our best to bring you food that is seasonal, organic, free from additives and preservatives and is made with love and care by our amazing team of chefs. Cuisine | Samahita Retreat Enjoy nutritious and delicious food!

References:

https://en.wikipedia.org/wiki/Human_nutrition

https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

https://www.who.int/news-room/fact-sheets/detail/healthy-diet

https://www.webmd.com/diet/what-are-macronutrients

https://www.healthcentral.com/nutrition/micros-vs-macros

https://examine.com/guides/protein-intake/

https://www.medicalnewstoday.com/articles/carbohydrates-are-they-really-essential

https://www.wellnesscreatives.com/nutrition-industry-statistics/

https://globalnutritionreport.org/documents/896/Executive_summary_2022_Global_Nutrition_Report.pdf

https://cleangreensimple.com/article/vitamins-supplements-vegans-vegetarians/

More from the Samahita Blog

Music makes the world go round!

Biohacking – Optimize your Wellbeing.

Jaya Bhagavan – Love, sound, devotion – gimme some bhakti

Asatoma Chant

Alone at Samahita

Live Talk Show Featuring Richard Freeman & Mary Taylor

How to do a Simple Elimination Diet

Christmas & New Year Celebrations

The post Nutritious AND Delicious! appeared first on Samahita Retreat.

Food, Glorious Food!

Kirsten Mia — Tue, 15 Aug 2023 07:41:55 +0000

From ground to table… it’s all about the microbiome.

They say, “you are what you eat” and this is certainly true, for the most part. Other factors will also play a part in our overall health and wellbeing, some of which we may not have any control over, but most of you reading this, DO have control over what you choose to eat and drink. So, what is your relationship with food? Do you know where it comes from? Did you know that new research shows a link between the soil microbiome and your gut microbiome!? In today’s blog we’ll look at some of the factors affecting our diet, health and wellbeing from the ground up!

According to the 2021 report on: The state of food security and nutrition in the world (By the Food and Agriculture Organization of the United Nations) almost 2.37 billion people don’t have access to enough food. A healthy diet is out of reach for around 3 billion people worldwide. 1.9 billion adults worldwide are overweight or obese. Malnutrition, especially early on in life, can have long lasting effects on health and productivity, and the increasing levels of malnutrition and obesity are clearly influencing the rise in non-communicable diseases. 7 out of the top 10 leading causes of death globally, are non-communicable diseases. When you think about it quite simply, urgent action is needed to transform our food and agricultural systems and all other related industries. Everything is interconnected, food production affects climate, diet, health, quality of life, productivity, employment, policy, economy… a domino effect.

How did we get here?…

How we arrived at this point in our human existence certainly didn’t happen overnight, however, sometimes it can take a lot longer than expected for the effects to show results or outcomes. Let’s take chemical fertilizers for example. German chemist Friz Haber won a Nobel prize in 1918 for the Haber-Bosch process, a method used in industry to synthesize ammonia from nitrogen gas and hydrogen gas. This invention is important for the large-scale synthesis of fertilizers and explosives. Originally used in the World Wars to create explosives and poisonous gas, they were then re-purposed and worked to create fertilizers for growing food. At the time, Haber himself could hardly imagine how transformative his work would be, and the consequences, not what he expected.

Fertilizers have been called one the greatest inventions of the 20th century and have certainly transformed the way we farm. NPK (Nitrogen, phosphorus, potassium) are the common main ingredients in chemical fertilizers. When applied to crops, they boost growth and productivity, however, up to half of the nutrients are not taken up by the plants and find their way into the air and water systems; groundwater, rivers, lakes and eventually the ocean where they have caused devastating effects on ecosystems, and thus biodiversity. So initially, chemical fertilizers were hailed as a “miracle invention”, but little did we know what the long-term effects would be. We know NOW, so what can be done to change direction and reverse some of the damage?

It’s all in the soil…

Soil is the lifeblood of agriculture and the planet; it is fundamental to our survival. Healthy soils are essential for healthy plant growth, food production for human nutrition and ecosystem services such as clean water and air. Healthy soils help to regulate the Earth’s climate and store more carbon than all of the world’s forests combined. Industrial agricultures over reliance on chemical fertilizers, tillage and the GMO commodity monoculture crops such as corn, wheat, soy, oats and rice which require constant applications of Round Up/DDT (a pesticide) have devastated the world’s topsoils and biodiversity. The way forward is regenerative agriculture, the way we were farming before chemical fertilizer and monoculture. It is not a “one size fits all” approach and requires farmers to become better managers and custodians of the land. This means planting a variety of crops, fruits and vegetables, livestock rotational grazing and symbiosis as well as integrated management of water, soil, forests and indigenous vegetation.

Here are just some of the benefits of regenerative agriculture:

Supporting a diversity of vegetation to moderate temperatures, provide habitat and build resilience to climate change
Improved soil health – structural, chemical and biological properties
Applying techniques that could sustainably feed growing global populations
Producing more nutritious food and livestock, and therefore healthier people

Retaining more water in the soil for uptake by plants and animals – extending the growing season
Sequestering greater amounts of carbon from the atmosphere
Reducing input costs, smoothing out production and profit peaks and troughs
Improving farmer’s quality of life
Building stronger communities through sharing of ideas, seeds, produce, livestock

Like many things in life, if we lack understanding, knowledge and direct experience, we become disconnected. Most people living in big cities or urban environments have no idea HOW their food is produced as it comes conveniently prepared, wrapped in plastic and anything that doesn’t look perfect, doesn’t even make it onto the shelves. Real, organic, seasonal and nutritious food is NOT perfect looking, and it would serve all human beings if we could make an effort to learn more about how and where our food is grown, form a deeper understanding of the complexities of nature, and support the smaller farmers who are trying to make a difference! Below are a few documentaries you could watch which I found really interesting and provide a wider lens with which to view our food systems. Improve the health of your gut microbiome by getting outside in nature more. Take off your shoes, touch the earth, get your hands in the soil and try planting a few things, even if you live in a flat, you could grow a few pots of herbs on your windowsill. Every little helps!

Until next week, take care and be well! xxx Kirst

Kiss the Ground (Netflix)
Fantastic Fungi (Netflix)
Down to Earth (Netflix)
Living Soil (YouTube)
The seeds of Vandana Shiva (Vimeo/Apple Play)
Sacred Cow (GooglePlay/Amazon/iTunes)

References:

The Omnivores Dilemma – Michael Pollan

https://www.fao.org/3/cb4474en/cb4474en.pdf

https://soilsforlife.org.au/our_purpose/why-soils-are-so-important/

https://www.downtoearth.org.in/blog/agriculture/here-is-why-the-world-needs-regenerative-agriculture-86328

https://en.wikipedia.org/wiki/Fritz_Haber

More from the Samahita Blog

Music makes the world go round!

Biohacking – Optimize your Wellbeing.

Jaya Bhagavan – Love, sound, devotion – gimme some bhakti

Asatoma Chant

Alone at Samahita

Live Talk Show Featuring Richard Freeman & Mary Taylor

How to do a Simple Elimination Diet

Christmas & New Year Celebrations

The post Food, Glorious Food! appeared first on Samahita Retreat.

Food and Yoga: the original intermittent fast and time restricted eating

Dr. Paul Dallaghan — Tue, 16 Jun 2020 04:54:20 +0000

Photo by Khamkhor on Unsplash

” Yoga becomes ineffective by overeating …..”
A clear statement noted down at least 700 years ago in the key Hatha yoga text, Hatha Pradipika (I.15).

Mitāhara – moderate eating – then becomes the clarion call of how to manage food with a yoga practice, whether your aim is a healthier physical body or a wish to progress in meditative practice.

There is no direct advice given in any older yoga teaching that demands being a vegetarian or vegan. Though you may interpret some other aspects, as in non-violence, to mean vegetarianism, but that is a full debate of its own.

In moderate quantities
At certain times of the day
AND
You only eat when you are hungry

Such an approach respects food as a contributor to prāna, your own level of energy.

If you eat too much or too little you will either be bloated and heavy or weak and shaky. The Bhagavad Gita emphasizes this point: “yoga is neither for those who eat too much or eat too little.”

Photo by NordWood Themes on Unsplash

Again we are advised the middle path. Balance. If you have a hard time figuring this out look at your own energy level. It is an indicator right in front of you. If you are not feeling light, bright and energetic every day then some part or parts of your lifestyle are off. Look at:

Food quality and quantity
Sleep quality and quantity
Physical activity quality and quantity

I followed a very involved path of yogic meditative practice that included specific dietary advice in terms of how much to eat and when:

Only eat after practice late in the morning or even by lunchtime
One main meal in the day. Usually it was lunch but depends on family life
If lunch was the main meal then evening was very light – a smoothie or, back then, a cup of warm organic raw milk
Some evenings nothing so a 24-hour period of fasting took place – lunch to lunch
Essentially eating within a window of 11am to 7pm – including coffee, smoothie, chocolate timing
Good news in all of this – coffee was and still is great. Now a coffee with cocoa butter and MCT oil is all I have before 1pm. Then a good lunch. A smoothie in the evening. Or if with my children in the US it changes to coffee, smoothie, and then the main meal as an early dinner. Plus wherever I am I squeeze in an afternoon coffee. And dark chocolate.
Since day one I was advised good fats are essential. I continue to take everyday. They keep me lean, healthy and energized. Butter, ghee, MCT oil, olive oil, and omega 3s are my main oil inputs. In the early days I lived almost on ghee.
Then wake up in the morning able to have a full, healthy bowel movement, fresh and full of energy

If you do not wake up fresh, need to nap a few times in the day, get tired easy, have a hard time with morning bowel movement then, regardless of yoga practice, you need to really look at the what and when, but above all how much, you eat.

If you are confused and don’t know what to do then simply EAT LESS and especially at night.

It’s so amazing and powerful that it is now in the news (1). I found when I ate less my body cleaned out more efficiently – healthier and better bowel movements. It’s like less emails in your inbox so you can finally clear what is there. In today’s scientific language we would relate that to how each cell naturally detoxifies, through “self-eating”, autophagy (2).

Not only can you assess the effects in daily energy levels and bowel movements, but if you do yoga body or breath practices you will notice a veritable difference, hence the advice. Light at night means a morning asana practice is super light and more open, a pranayama practice experiences a different level of breath holding. To aid it Hatha yogic practices of Nauli and Agni Sara are advised (3).

The approach to food I highlight above, that I have spent over 20 years doing and can vouch for based on my overall level of energy, have now caught the scientific attention of a few and made it to the public domain in quite an impressive way – impressive because they are good advice:

Intermittent fasting: every second or third night no food so a 24-hour fasting period happens
Time restricted eating (TRE): eat within a 6 or 8 or 10-hour window. Ideally not too late.
Good fats: the rise of the keto movement, only 1,000 years behind Hatha yoga advice !!
Fasting mimicking as opposed to caloric restriction: not every calorie is the same so you can eat less but more nutritious, calorie dense. If doing a yoga-meditative type practice or just using your brain in multiple ways then being sufficiently nourished is essential

In addition to the body cleaning out better the cycling of eating-to-not-eating takes your body and every cell through feast and famine, clean out and restore, a mild stressor (hormesis) followed by a re-feed (which activates a pathway to build up your body anew and better).

For better health, better thinking, more energy, deeper meditation:
Eat less
Eat light at night
Eat within an 8-hour window
Eat things you like
Eat more natural than processed

And drink good water, enough throughout the day

[av_section min_height='' min_height_pc='25' min_height_px='500px' padding='no-padding' custom_margin='0px' custom_margin_sync='true' svg_div_top='' svg_div_top_color='#333333' svg_div_top_width='100' svg_div_top_height='50' svg_div_top_max_height='none' svg_div_top_opacity='' svg_div_bottom='' svg_div_bottom_color='#333333' svg_div_bottom_width='100' svg_div_bottom_height='50' svg_div_bottom_max_height='none' svg_div_bottom_opacity='' color='main_color' background='bg_color' custom_bg='' background_gradient_direction='vertical' background_gradient_color1='#000000' background_gradient_color2='#ffffff' background_gradient_color3='' src='' attachment='' attachment_size='' attach='scroll' position='top left' repeat='no-repeat' video='' video_ratio='16:9' overlay_opacity='0.5' overlay_color='' overlay_pattern='' overlay_custom_pattern='' shadow='no-border-styling' bottom_border='no-border-styling' bottom_border_diagonal_color='#333333' bottom_border_diagonal_direction='' bottom_border_style='' custom_arrow_bg='' id='' custom_class='post-bio' template_class='' aria_label='' av_element_hidden_in_editor='0' av_uid='av-l28hpj3l' sc_version='1.0'] [av_one_third first min_height='av-equal-height-column' vertical_alignment='av-align-top' space='' row_boxshadow_color='' row_boxshadow_width='10' margin='0px' margin_sync='true' mobile_breaking='' mobile_column_order='' min_col_height='' padding='' padding_sync='true' svg_div_top='' svg_div_top_color='#333333' svg_div_top_width='100' svg_div_top_height='50' svg_div_top_max_height='none' svg_div_top_opacity='' svg_div_bottom='' svg_div_bottom_color='#333333' svg_div_bottom_width='100' svg_div_bottom_height='50' svg_div_bottom_max_height='none' svg_div_bottom_opacity='' border='' border_style='solid' border_color='' radius='' radius_sync='true' column_boxshadow_color='' column_boxshadow_width='10' background='bg_color' background_color='' background_gradient_direction='vertical' background_gradient_color1='#000000' background_gradient_color2='#ffffff' background_gradient_color3='' src='' attachment='' attachment_size='' background_position='top left' background_repeat='no-repeat' highlight_size='1.1' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' mobile_col_pos='0' id='' custom_class='' template_class='' aria_label='' av_uid='av-1fljhev' sc_version='1.0'] [av_image src='https://samahitaretreat.com/wp-content/uploads/2018/03/paul-bio-headshot.jpg' attachment='44398' attachment_size='full' copyright='' caption='' image_size='' styling='' align='center' font_size='' overlay_opacity='0.4' overlay_color='#000000' overlay_text_color='#ffffff' animation='no-animation' hover='' appearance='' link='' target='' title_attr='' alt_attr='' img_scrset='' lazy_loading='disabled' id='' custom_class='' template_class='' av_element_hidden_in_editor='0' av_uid='av-zpv2cn' sc_version='1.0' admin_preview_bg=''][/av_image] [/av_one_third][av_two_third min_height='' vertical_alignment='av-align-top' space='' row_boxshadow_color='' row_boxshadow_width='10' margin='0px' margin_sync='true' mobile_breaking='' border='' border_color='' radius='0px' radius_sync='true' padding='15px' padding_sync='true' column_boxshadow_color='' column_boxshadow_width='10' background='bg_gradient' background_color='' background_gradient_color1='#93adab' background_gradient_color2='#ffffff' background_gradient_direction='vertical' src='' attachment='' attachment_size='' background_position='top left' background_repeat='no-repeat' highlight_size='1.1' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' id='' custom_class='' aria_label='' av_uid='av-j5lg07'] [av_textblock size='' av-medium-font-size='' av-small-font-size='' av-mini-font-size='' font_color='' color='' id='' custom_class='' template_class='' av_uid='av-l28hkww9' sc_version='1.0' admin_preview_bg=''] Dr. Paul Dallaghan’s expertise with breathwork, body and meditative practices comes from three sources: (1) three decades of daily dedicated practice and teaching these techniques; (2) uniquely acknowledged in the Yoga tradition by the title of “Master Yogi-Prānācharya (expert in breath)”, following an immersion in the original culture through one-on-one direct training in practice and study of ancient texts; (3) a PhD in doctoral scientific research at a leading US university (Emory) covering both the tradition and science of yoga and breath practices in terms of stress, health and aging. As a result, Paul occupies a unique space to impart genuine teaching and science on the breath, body, and meditative practices, seen as a Teacher-of-teachers and identified to carry on the tradition of Pranayama. His sincere and ongoing role is to teach, write and research, to help put out experienced and authentic information on these areas of how we live, breathe and be, to help people improve their mental and physical health, and live more fulfilling lives. For more on his background see his bio [/av_textblock] [/av_two_third][/av_section]

References

BBC long reads
The secret to a long and healthy life? Eat less
https://www.bbc.com/future/article/20170601-the-secret-to-a-long-and-healthy-life-eat-less?fbclid=IwAR0xby8L3yRj_dkiV8PeIPX8nDuKcLD6O1nbA4uFiQ3-PvCnomd2iocAvxA
(Autophagy article)
Link to our videos/articles on Nauli and Agni sara

More from the Samahita Blog

Rise of the junk food generation

Nutritious AND Delicious!

Food, Glorious Food!

Food and Yoga: the original intermittent fast and time restricted eating

Recipe: Mung Bean Falafel

Solve Sleep Disorders with Prebiotics

How to Make Healthy Chocolate

Longevity – 6 Tips to Improve Life Expectancy

The post Food and Yoga: the original intermittent fast and time restricted eating appeared first on Samahita Retreat.

Health Blog – Cruciferous Vegetables

Rebecca Newell — Wed, 04 Sep 2019 04:54:06 +0000

What are cruciferous vegetables and why are they so good for us?

Cruciferous vegetables belong to the Brassicaceae family of plants. These vegetables are low in calories and high in nutrients, typically vitamin A, C and K as well as dietary fiber.

They are unique because they possess sulfur-containing compounds called glucosinolates, which have been shown to have cancer-fighting properties. (1)

Why else should we eat cruciferous vegetables?

The body is a complex system that needs essential vitamins and minerals to perform optimally. Many people spend their lives with a lack of energy, bad digestion, irregular moods, foggy brain, and many other symptoms that lead to inflammation and disease. And many people accept this to be ‘normal’!

The easiest way to help improve these symptoms, as we know, is to eat more vegetables and fruits. Natural foods.

Here are 6 cruciferous vegetables to include in your diet to help build and sustain a healthy body.

Kale, a nutritional powerhouse with high amounts of Vitamin A and C. It also provides fiber, calcium, iron, B6, and magnesium. Delicious stir fried or baked to make crispy kale chips.
Broccoli provides your body with vitamin C and vitamin B6. My favorite with kale. Steamed, stir fried, or baked.
Cauliflower has potassium and Vitamin C. Try mashed or make rice by chopping in a food processor.
Brussel sprouts are full of vitamin C and a source of fiber and potassium. I would not eat these as a kid but love them now, baked or stir fried with tamari sauce.
Cabbage – red and green, one of the top vitamin C foods on the planet. It also provides vitamin A, vitamin K and iron. Finely chopped raw for a salad or stir fried with onion and garlic for even more health benefits.
Bok choy is one of the top anti-inflammatory foods. Providing a very high amount of vitamin A and C. Minerals such as iron, calcium, manganese and folate. Stir fry with ginger, delicious.

How do these vitamins and minerals support our bodies?

Vitamin A can help maintain healthy teeth, skeletal tissue and mucous membranes
Vitamin K regulates bone mineralization by increasing bone density and helps the blood to coagulate.
Vitamin C provides antioxidants and collagen protein. The body needs vitamin C to help repair wounds and injuries as well as keeping bones, cartilage and teeth strong and healthy.
Iron delivers oxygen to the cells, which helps the muscles perform well. Lack of iron in the diet could lead to anemia, leading to fatigue.

Knowing why we need these essential vitamins and minerals and where to get them can help inspire us to make the efforts needed to live a healthy, vital life with an able body and mind.

Knowledge is power, power for the body and mind.

References

https://www.ncbi.nlm.nih.gov/pubmed/10736624

More from the Samahita Blog

Rise of the junk food generation

Nutritious AND Delicious!

Food, Glorious Food!

Food and Yoga: the original intermittent fast and time restricted eating

Recipe: Mung Bean Falafel

Solve Sleep Disorders with Prebiotics

How to Make Healthy Chocolate

Longevity – 6 Tips to Improve Life Expectancy

The post Health Blog – Cruciferous Vegetables appeared first on Samahita Retreat.

Staying Healthy after a Detox

Rebecca Newell — Tue, 04 Jun 2019 04:54:03 +0000

For many people taking a detox is a challenging but highly rewarding experience. Feeling lighter, healthier and happier are common outcomes and makes all the effort worthwhile. But what happens after? Its easy to slip back into unhealthy habits or get stuck in a detox-retox cycle. This blog explains how to maintain that healthy rhythm in your life, make sensible food choices and realise that its not just about what you’re eating.

Firstly, remember these daily detoxifying tips:

Have a fresh vegetable juice daily
Drink more water
Have a spiritual/yoga/meditation practice
Be aware of your relationship with food
Eat mindfully/chew your food
Go to bed by 10pm
Don’t check your phone for the first hour after waking and for an hour before sleeping

After doing a detox the body and digestion can be more sensitive allowing you to see and feel which foods, thoughts, behaviors and environments serve you well. Not all foods are good for all bodies. There are a few factors to consider when choosing what foods to eat such as gender, culture, age, climate, body type, food combinations and any previous digestive ailments you may have had. Hopefully, after a detox, you will have more awareness and will know and feel what is good for you.

What should I eat after detoxing?
The biggest challenge after doing a detox is to not re-pollute your body when you go back to your daily routine. This is why we encourage you to eat whole natural foods and stay away from processed foods, processed grains, poor quality dairy, meats, alcohol, and SUGAR for as long as possible!

The first few days, for up to a week, start with easily digestible foods such as:

Papaya, watermelon, dragon fruit
Steamed vegetables
Vegetable juices
Continue with soups and broths
Organic eggs and other animal protein – towards the end of the week
whole grains – towards the end of the week, depending on your body.

In the first few weeks after detoxing, adding different foods gradually will help you to identify foods that make YOUR digestion either happy or un-happy. Eg;

Raw food, although packed with nutrients that nourish the body can be harder to digest, and for some people it causes a lot of problems.
Brown rice is said to be better for you, but can also be harder to digest. Grains serve some and not others.
Coffee! Are you drinking coffee with milk that comes from factory farmed cows and sugar…? Or black, organic coffee? Although coffee has many good qualities (high in polyphenols, antioxidants & flavonoids) it also has ‘bad’ qualities (high caffeine, hormonal levels) (1) and effects individuals differently.

Experiment slowly and mindfully. Just because you like a certain food does not mean it serves YOUR body.

Food Combinations

Experimenting with different combinations of foods is an excellent way to observe how the body responds.

I have heard reports of improved digestion, ie. relief from constipation, after changing the way food is combined in a meal. Specifically the mixing of animal protein (meat, fish, chicken) with starchy carbohydrates (rice, pasta, noodles, bread). The key is to combine animal protein with vegetables not starchy carbohydrates and to combine starchy carbohydrates with vegetables not meat. Try it and see how you feel.

Doing a detox can bring many benefits that you can carry into long-term health. It’s important to remove unhealthy addictions and habitual behaviors that are not serving a healthy lifestyle, and to incorporate detoxifying measures into a daily routine.

Patterns and substances that can be addictive and need to be watched are:

Cravings for sugary, processed foods
Caffeine
Nicotine
Alcohol
Emotional eating
Over exercising
Bingeing

These are ultimately destabilizing and lead to a rollercoaster of highs and lows that undo the hard work done to maintain a healthy, calm, balanced life.

To keep the light, happy feeling after a detox, go slow, be mindful, eat natural foods, listen to your body (rather than your impulses) and keep up a spiritual practice. Remember it is also important to get support from friends or, if necessary, a professional who can guide you through those difficult moments.

References

*1. Accidentally Overweight: Dr. Libby Weaver, 2010

More from the Samahita Blog

Rise of the junk food generation

Nutritious AND Delicious!

Food, Glorious Food!

Food and Yoga: the original intermittent fast and time restricted eating

Recipe: Mung Bean Falafel

Solve Sleep Disorders with Prebiotics

How to Make Healthy Chocolate

Longevity – 6 Tips to Improve Life Expectancy

The post Staying Healthy after a Detox appeared first on Samahita Retreat.

Healthy White Rice, Prebiotics and Resistant Starch

Rebecca Newell — Mon, 15 Apr 2019 00:00:00 +0000

Healthy White Rice, Prebiotics and Resistant Starch

Samahita is introducing a new white rice dish to the menu (Read on for the recipe). White rice!? Samahita has not been serving white rice for years so why the change? Well, research has shown (1) that cooking white rice with coconut oil, then allowing it to cool and be reheated, decreases the glycemic index and increases the levels of resistant starch – a prebiotic.

Prebiotic Coconut Oil Rice Recipe

Who would have thought that by adding coconut oil and cooling cooked rice would increase the resistant starch and lower the glycemic index! Here is a healthy option to enjoy white rice which will feed your healthy gut bacteria. Enjoy, guilt free.

Add 2 teaspoons of coconut oil per 200 grams of rice (1 cup)
Continue to cook rice normally in a sauce pan or rice cooker
Allow to cool in the fridge for 12 hours
Reheat and serve

Most of us have heard of probiotics, but what are prebiotics?

Prebiotics, simply put, is food for your microbiome (gut bacteria). Prebiotics are fibers that can’t be digested in the small intestine so it moves into the colon where bacteria breaks it down through fermentation. This allows the release of otherwise unusable nutrients. During this process positive changes take place in the digestive tract and organs.

Prebiotics work together with probiotics to preserve our health by maintaining balance and diversity of intestinal bacteria and also playing a major role in nutrient absorption. If the body is not getting enough natural prebiotics and probiotics this could affect the benefits of nutrients being absorbed from supplements as well as foods.

Resistant Starch

Resistant starch is an indigestible fiber that is broken down through fermentation in the colon thus feeding the gut bacteria. This increases the production of short-chain fatty acids like butyrate that helps to reduce inflammation.

The amount of resistant starch in foods, such as rice, increases as the food is heated and subsequently cooled. The quantity of resistant starch increases further with repeated heating and cooling of the starchy foods. (2)

Health benefits from resistant starch includes improved insulin sensitivity, lower blood sugar levels, reduced appetite and various benefits for digestion.

So, to ensure a healthy gut, it’s essential to be getting a daily dose of prebiotics (and probiotics, fermented foods) which come from foods such as; onions and leeks, asparagus, Jerusalem artichokes, garlic, green bananas and rice.
Not all of these foods will suit everyone so experiment and see what works for YOUR body.

Links

(1) Bulletproof Blog on Resistant Starch:

(2) Resistant Starch as a Prebiotic and symbiotic: state of the Art
David L. Topping, Michihiro Fukushima, Anthony R. Bird:

More from the Samahita Blog

Rise of the junk food generation

Nutritious AND Delicious!

Food, Glorious Food!

Food and Yoga: the original intermittent fast and time restricted eating

Recipe: Mung Bean Falafel

Solve Sleep Disorders with Prebiotics

How to Make Healthy Chocolate

Longevity – 6 Tips to Improve Life Expectancy

The post Healthy White Rice, Prebiotics and Resistant Starch appeared first on Samahita Retreat.

Interview with Neuropsychologist Dr. Al Scopp

Daniel Stringer — Mon, 04 Feb 2019 04:54:35 +0000

Neuropsychologist Dr. Al Scopp talks about his early years discovering yoga and being one of the first students to practice with Swami Satchidananda in New York, working at a pioneering neurology lab at Duke University in the 70’s and conducting some of the earliest experiments into biofeedback and meditation including testing Swami Satchidananda’s brainwaves and, more recently, conducts anti-ageing seminars for medical professionals.

Swami Satchidananda

Dr. Al Scopp discovered yoga in the 60’s initially trying to learn from books. Realising this was not a viable way to learn he attended a lecture by Swami Satchidananda in New York and subsequently took classes held at Satchidananda’s apartment. A few years later, as a PHD student at Duke university, he invited Satchidananda to the lab and fitted him up on a pioneering EEG device to measure his brainwaves. It turned out that Satchidananda’s brainwaves, immediately and with no preparation, displayed a high amplitude of alpha waves (calm, relaxed and attentive) and theta waves (associated with deep meditative states). Within a few minutes these readings switched to almost exclusively high amplitude theta waves in all areas of the brain. Much research has been conducted on experienced meditators since and this knowledge is considered standard but in those days it was pioneering work.

Dr Scopp’s work in biofeedback continued as a medical practitioner helping sufferers of headache and migraine. Using measurements of muscular tension in the face and jaw, temperature and Heart Rate Variability (HRV).

Biofeedback and Headaches

Dr. Scopp explains how biofeedback works and how it helps people suffering with headaches:

“When I got my PHD I started a medical clinic for treating migraine and other severe headaches, in Mountain View, Silicon Valley. There was various research showing how biofeedback helps with various kinds of headaches because you’re measuring with biofeedback some of the underlying physiology of headache. So by immediately showing someone how well they are doing on that measure they can learn to modify it in a favourable direction. So, this is easy to understand with ordinary tension muscle contraction headaches, which are not as severe as migraine (….) We can measure how tight the muscles are in the forehead and the jaw, find which muscles are worse and put the sensors there and covert the information about how tight it is through a display that a person easily understands such as a change in colour or music or volume so they are getting continuous feedback. That’s what makes for biofeedback, instant representation of an inner physiological process that enables control.”

Heart Rate Variability and breathing:

“There have been many kinds of biofeedback developed in the last 40-50 years. Hundreds of research studies applying it to headaches and other medical problems. Some of the recent ones are very helpful, one example – It has been found that when we’re calm our heart rate is not only slower but more importantly beats very regularly exactly in rhythm. And to the degree the heart beat is variable you are more internally stressed.” Studies have shown (1) that slower breathing improves heart rate variability and therefore a more calm relaxed state.

Simple dietary habits to increase life expectancy.

More recently Dr. Scopp has been giving lectures on pathways of ageing and strategies to prevent ageing and gives this simple dietary advice:

“There are ordinary things one can do that greatly lower the risk of major neurological diseases (such as Parkinson’s and Alzheimer’s) cancers and heart disease just by changes in diet like eating more dark chocolate, drinking 3-5 cups of coffee per day, eating at least 2 pounds (1 kg) of broccoli per month (for reducing cancer), pomegranates for reducing plaque deposits in the arteries.”

Watch the full video to hear Dr. Scopp’s story and learn more about biofeedback, curing headaches and improving longevity.

(1) The physiological effects of slow breathing in the healthy human
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/

Inhalation/Exhalation Ratio Modulates the Effect of Slow Breathing on Heart Rate Variability and Relaxation
https://link.springer.com/article/10.1007/s10484-014-9253-x

More from the Samahita Blog

Biohacking – Optimize your Wellbeing.

Respiratory System Plasticity

Bhramari Humming Breath Benefits

How to Train to Breathe Through Your Nose

Yoga, Science & Research

What is Pranayama? Pranayama as a specific yogic approach to breathwork: the art of no breath

The Power in Yoga’s Approach to Upgraded Breathing

Yogic Behavioral Support via Body, Breath and Mind

The post Interview with Neuropsychologist Dr. Al Scopp appeared first on Samahita Retreat.

5 Ways to Cultivate Sattva

Anthea Grimason — Thu, 15 Nov 2018 00:00:00 +0000

According to Ayurveda, sattva is the quality of nature that contains balance, peace, harmony, purity and clarity. It is one of the three subtle qualities or ‘gunas’ that exist in all of nature. The other two qualities are rajas and tamas, rajas being the quality of movement, distraction, turbulence or activity that creates imbalance in life, while tamas being the quality of dullness, darkness, heaviness and stagnancy that creates inertia.

Sankhya, the philosophical base of Yoga and Ayurveda, states that everything in this life is composed of the three gunas, within and without us. We all have all three gunas within us in different proportions, according to our lifestyles and body types. On the extreme, a highly rajasic person shows up as always focused on doing, achieving and getting places, a lifestyle typical of modern fast-paced society which, over time, causes stress and burnout. On the other hand, a highly tamasic person is slow moving, heavy, lethargic and often depressed. Mental dullness and a lack of energy exist, due to a lifestyle of inertia, or from overdoing that results in exhaustion (too much rajas can also lead to tamas).

The predominant guna will depend on what we decide to cultivate daily through lifestyle and diet, along with our natural tendencies according to our own body type. Any imbalance or disease, according to Ayurveda, is a manifestation of too much rajas or too much tamas, therefore, if we want vibrant health, cultivating sattva is key.

5 simple ways to cultivate more sattva in daily life:

1. Nourishment:

The food that we eat is the biggest factor influencing which guna pervades in us. Sattvic foods are light, clean, organic, fresh, seasonal foods like vegetables, fruits, nuts, seeds and oils. Stimulating foods like spicy foods, alcohol and coffee are rajasic, while dense, heavy, stale foods and overeating will bring about tamas. If feeling stressed, anxious, or can’t sleep, be mindful of stimulating, rajasic foods and see what you can replace with sattvic options. For tamas eat lighter, sattvic foods and only what you need. Intermittant fasting can help overcome tamas induced by a sluggish digestion.

2. Physical activity:

It’s important to move the body daily, yet to what degree depends on the individual, it doesn’t necessarily need to be a two-hour workout every day. More cardio can be beneficial for stimulation and for moving out of tamas. While the energy of rajas can be directed in a beneficial way through physical movement as long as it is not overdone to the point of burnout. Yoga asana practice is by its nature a sattvic practice, if practiced mindfully. Yin or yoga nidra can help reduce rajas, while a more dynamic style can counteract tamas.

3. Work-life balance:

Finding a balance between work and life can be tricky for over-working, over-achieving, rajasic types. Creating time to enjoy life and to experience the beauty of the world though is vital to health and wellbeing. A sattvic lifestyle is certainly not all work and no play. At the same time, more physical activity can be beneficial for those used to sitting all day in front of a computer. Short high activity breaks or walks can make all the difference and help bring balance.

4. Spiritual practice:

Connecting to that which is greater than us can help us all cultivate a sense of peace, calm and clarity within, all qualities of sattva. The key is to find a practice that resonates, which doesn’t become another chore on the to-do list, but something that feels good and is sustainable. Pranayama or simple breath work is an effective way to calm the mind and bring it back to sense of peace, as can be any meditative practice including chanting, mindfulness or spending time in nature. Find what works for you and do it consistently with heart to experience benefit.

5. Attitude:

If there is one simple way to cultivate sattva it is to develop a sense of gratitude, a practice that takes a matter of minutes each day. A tamasic nature is one that is lacking in motivation, clarity and will, while a rajasic nature is lacking in focus with a constant desire for more. Gratitude for what we already have eradicates both lacking and the need for more, it both recognises our wealth and inspires compassion for others that suffer. A gratitude practice is powerful for helping tune in to the bigger picture and dropping the small stresses and desires, while inducing more lightness.

We aim for sattva to balance, harmonise ourselves with nature and to stay energised and healthy. A truly sattvic person has mental clarity, is pure in thoughts, words and actions, they don’t overwork or push in life, and they aren’t lazy or lethargic — they enjoy a balanced life. This can’t be forced. The key is little by little, cultivating sattva daily by what we eat, how we move, practice, think and speak, and over time this naturally results in the moving towards a life of more balance, peace, purity and clarity. Sattva is natural both in its essence and in its cultivation.

More from the Samahita Blog

Travel, explore, be curious!

Music makes the world go round!

Biohacking – Optimize your Wellbeing.

Living Yoga off The Mat…

The Ripple Effect…

Time Waits for No One!

Every Little Bit Helps…

Understanding transforms your life and can change the world

The post 5 Ways to Cultivate Sattva appeared first on Samahita Retreat.

Watch all that Samahita has to offer

Samahita Team — Tue, 04 Sep 2018 04:54:33 +0000

Watch all that Samahita has to offer. This incredible video by the very talented Gray Bashew imbues the full meaning and feeling of the Samahita experience. We invite you to take another look to remind yourselves, and share with others, just what it is that keeps us all coming back.

More from the Samahita Blog