ISSUE 5 OCTOBER-DECEMBER 2015 COMPLIMENTARY COPY
DIABETES 10 Exercises For Healthy Knees Tips for a
Healthy Pregnancy Don’t Retire from Life Exploring New
Protein Sources Add the word
Healthy in your Kitchen Complementary therapies for your Body, Mind and Soul Healthyyoga.co
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CONTENTS EDITOR’S NOTE VOL 2 ISSUE 1 october 2015
Editorial Director DR RAJ
Editor VISHAKHA
Graphic Designer VISHAL RAI
Contributors
GEETA RATAN G P SINGH NARISA PHICHITSINGH PRITI MEHTA
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YOGA SUTRAS
YOGA Diabetes
Tips for a Healthy Pregnancy Kandharasana Sirshasana
Recharge and Rejuvenate the Personality with Pranayama
AYURVEDA
Add the word Healthy in your Kitchen
FITNESS
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Geetanjli Sood Jagoda
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PEOPLE
NUTRITION
Exploring New Protein Sources HEALTHY YOGA Apt-7 A, Komal Villa, 57/2-3 Sukhumvit Soi-12, Klongtoey, Bangkok 10110, Thailand. Mob- 08-47 567 998 E- healthy.yoga@yahoo.com www.healthyyoga.co Healthy Yoga Magazine SUBSCRIBE NOW
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FOOD
GALLERY Readers Photo From Across The Globe
EXPERT TALK
Q&A With Dr Raj (With over 32 Years Yoga Teaching Experience)
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Sweet Panjabi Lassi Whole Grains
For ONE year subscription 200Baht only For TWO years subscriptions 400Baht only.
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Don’t Retire from Life
10 Exercises for Healthy Knees
EDITORIAL OFFICE:
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EDITOR’S NOTE
D
ear valued readers, Welcome to the fifth issue of our Healthy Yoga Magazine. We would like to heartily thank you all for constantly offering us positive feedback and many thanks to our global readers who are reading our magazine and encouraging us to be even better with each upcoming issue. Here with this issue, we have chosen one of the easiest and most beneficial poses, called Kandharasana or Shoulder Pose (page 11) and Sirshasana (page 15), which will help you to learn how to practice with full awareness and focus. Furthermore, we have also added excellent tips for healthy pregnancy to those mothers who are expecting baby (page 8), congratulations. Yoga can never be complete without the knowledge and practice of Pranayama (Breathing Practice). The way you recharge and rejuvenate your life with the practice of Pranayama, you will find it in the inside article (page 17). One of the common health issues that people nowadays confront is Knee pain; concerning this we have added an article on healthy and strong knees (page 12). The other interesting articles, you are going to read are Yoga for Diabetes (page 6), how you can supplement the word healthy in your Kitchen (page 10), exploring new protein sources (page 16 ) and delicious recipe for Sweet Indian Lassi, a yogurt based luscious drink (page 18 ). Hoping you will all have a wonderful read on this. Thank You and Good Luck. Vishakha
Write to the editor at
vishakhabkk@gmail.com
PATANJALI
YOGA SUTRAS
T
he Yoga Sutras of Patanjali is an ancient classical text, which succinctly presents the profound teaching of yoga in 196 concise sutras or threads. Every word of each sutra is significant with a deep understanding of Sanskrit and has the insights of an enlightened master. Each Sutra has been interpreted for the readers in each issue.
Sutra 4: The five yamas Ahimsa-saty-asteya-brahmachary-aparigraha yamah !!
Healthy Yoga Magazine available in online. Go to... http://www.healthyyoga.co/Magazine
Non-violence, truth, honesty, sensual abstinence and non-possessiveness are the five self-restraints. 1-Ahimsa
Ahimsa means love, harmlessness, non-killing, non-violence. It means absence of enmity, hostility and harm.
2-Satya
Satya means truth. By the practice of truthfulness he develops a power in himself and his mind becomes so clear, like a mirror, that it reflects what is to happen through his speech.
3-Asteya
Asteya means honesty. We have some persons, like Swami Sivananda, who could know how much wealth an approaching person had. This is a kind of intuitive awareness, possible on account of absolute, unconditional, universal honesty.
4-Brahmacharya
Brahma means supreme being and charya means living, but here the word brahmacharya means eight kinds of sexual contentment. Veerya means semen, about which it is said that one drop is made out of forty drops of blood. Veerya creates vitality. It is the essence of life which ultimately converts itself into energy.
5-Aparigraha
It means giving up the tendency to accumulate objects of utility and enjoyment. The aspirant keeps only those objects that are essential for living. This keeps the mind unoccupied and also he does not have to worry about anything because there in nothing they’re to be protected.
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Yoga for Old Age Prana Yoga (pranayama)
Yoga Therapy (HealthyYoga)
Acupressure Therapy
Dhayana Yoga (Meditation)
Yoga Massage Therapy Mantra Yoga
Yogi Dr. Raj
founder -HealthyYoga
Awaken your inner power (Sanjeevani Yoga)
Pranic Healing Tao Yoga Therapy
CONTACT
M- 08 47567998 , E- healthy.yoga@yahoo.com, W- www.healthyyoga.co,
HealthyYoga Thailand
YOGA THREAPY
DIABETES
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D
iabetes is a chronic disease in which there are high levels of sugar in the blood. Diabetes (diabetes mellitus) is classed as a metabolism disorder. Metabolism refers to the way our bodies use digested food for energy and growth. Most of what we eat is broken down into glucose. Glucose is a form of sugar in the blood - it is the principal source of fuel for our bodies. When our food is digested the glucose makes its way into our bloodstream. Our cells use the glucose for energy and growth. However, glucose cannot enter our cells without insulin being present - insulin makes it possible for our cells to take in the glucose.
”
Insulin is a hormone that is produced by the pancreas. After eating, the pancreas automatically releases an adequate quantity of insulin to move the glucose present in our blood into the cells, and lowers the blood sugar level. A person with diabetes has a condition in which the quantity of glucose in the blood is too elevated (hyperglycemia). This is because the body does not produce enough insulin, produces no insulin, or has cells that do not respond properly to the insulin the pancreas produces. This results in too much glucose building up in the blood. This excess blood glucose eventually passes out of the body in urine. So, even though the blood has plenty of glucose, the cells are not getting it for their essential energy and growth requirements.
TYPE OF DIABETES:
There are three main types of diabetes: Diabetes Type 1 - You produce no insulin at all. Diabetes Type 2 - You don't produce enough insulin, or your insulin is not working properly. Gestational Diabetes - You develop diabetes just during your pregnancy. (World Health Organization) Diabetes Types 1 & 2 are chronic medical conditions - this means that they are persistent and perpetual. Gestational Diabetes usually resolves itself after the birth of the child.
CAUSES:
• Obesity • Adrenalin Cortisone • Gland Problems- Pituitary gland • Stress, Tension, Anxiety • No Physical work, • Sedentary lifestyles • Eating Milk made or dairy products a lot • Eating Meat • Genetics
SYMPTOMS
• Excessive Thirsty feeling • Excessive eating feeling • Excessive urination • Eating too much sugar and sweets • Milk, Tea, Yoghurt consisting sugar • Changing the urine colors-getting yellow • Poor wound healing • Feeling Sleepy and tired • Frighten from height • Unexpected Weight Loss • Changing skin color-white due to lack of blood • Sexual Problem • Feeling pain in Thigh
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DIABETES AT RISK: • High cholesterol • Osteoporosis • Digestive problems • Sleep disorders • Sex problems • High blood pressure • Heart attack • Impotence • Kidney • Liver Complaints • Cancer • Eye problems • Backache • Knee Complaints
NOTE:
If you have any kind of ailments or health related issues, please consult your doctor before doing any exercise, or do it under the guidance of a yoga teacher.
By Dr.Raj
DIET FOR DIABETES: Should be Taken
• Active yeast dissolved in warm water (one small packet of power per cup ); raw tomatoes; cucumbers; raw spinach; asparagus; • String beans (bulk or juice): Rich in potassium help restore deficient pancreas exhausted by excess demand for insulin and other enzymes; alkalize the pancreas; as bulk, steam light; as juice, extract raw, 1pint daily; may be mixed with carrot juice for flavor.
Should be Avoided All refined starch and sugars, refined vegetable oils, and certainly no processed foods such as cakes, cookies, cereals, chips, pizza, candy, sweets, ice-cream, etc. Overcooked meat; Cooked potatoes; Bananas, Figs, Dates, Raisins; Salt, Pepper, Mustard.
YOGA : AGNISAR KRIYA
The respiration should be in harmony with the movement of the abdomen, and should resemble the panting of a dog. Advanced form- Exhale as deeply as possible. Perform Jalandhara bandha.Rapidly contract and expand the abdominal muscles for as long as you are able to retain the breath.
ASANAS
Pavan Muktasana (the leg lock posture) Naukasana ( the boat pose ) Sarvangasana (the shoulderstand pose) Halasana (the plough pose) Matsayasana ( the fish pose) Bhujangasana (the cobra pose) Dhanurasana (the bow pose) Chakrasana (the wheel pose) Paschimottanasana (the back stretching pose) Ardha Matsyendrasana (the spinal twist pose)Â Mayurasana (the peacock pose) Mandukasana (the frog pose)
PRANAYAMA
Kapalbhati Pranayama (frontal brain cleansing) Nadi shodhana ( alternate nostril breathing) Bhastrika Pranayama (the bellows breath) Bhramari Pranayama(the pranic humming control)
MEDITATION
The main causes of diabetes are stress and tension, high pressure, mental depression and high emotional feeling. So the best preventive measure is to avoid depression, anxiety etc. The best way to avoid them is meditation furthermore it strengthens your mind and brings peace to your mind.
EXERCISES:Â walking: Walking is good exercise for diabetes patients. People with insulin resistance did three different treadmill walking workouts: One day they did a 30- minute moderate workout(at 60 per cent maximum heart rate) before dinner. Another day they did six one-minute, high-intensity workout (at 90 percent maximum heart rate) interspersed with one- minute recovery periods before breakfast, lunch , and dinner. On a third day they did six one-minute workouts that alternated high-intensity walking with resistance exercise, also interspersed with recovery periods.
Surya Namaskar: 6 to 20 rounds.(There should be a break of at least 10 seconds between each round.)
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HEALTHY PREGNANCY Having a happy pregnancy
P
regnancy, the wonderful time when your heart is filled with immense love for an unborn soul and your mind is consumed with the single priority of giving your child the healthiest start. However for some these days of wait and wonder can often turn into days juggling nausea or mood swings or strange cravings or all of the above! You may be worried sick (literally!) about what you are eating, what you are wearing, what you put on your skin, how much or how little you exercise. Panic attacks about all the gadgets that you might need; the right
pillow the right shoes, the right cream and so on. But pregnancy need not equate to guilt trips and anxiety attacks. Nor should it be a 360° overhaul of your lifestyle, home or bank account. These are a few of the most valuable tips I have culled over time, building on my own experience, advise from medical practitioners and Ayurveda and Yoga masters. Simple effective, time tested tips that debunk myths and sieves the sense from the chaff. Here they are; to help you have the healthiest, happiest and most natural pregnancy.
Conscious eating 750 extra calories are needed a day when you are pregnant or 'eating for two'! For a lot of unaware mothers-to-be this sounds like a free ticket to feastdom! However caution, eating more than what is needed can simply lend to adding empty calories and extra weight putting you and your baby at risk. Surveys now show that roughly half of all pregnant women are overweight or obese! A natural healthy pregnancy begins with a natural diet. You and your choices of food are your little one's only source of nutrition. Ayurveda recommends 'sattvic' food –foods that are abundant in prana – the universal lifeforce that nourishes all living things. This not only refers to vegetarian foods but also foods that are grown without herbicides, pesticides, chemical fertilizers, hormones, irradiation; in
short without anything toxic and unnatural. Refined, packaged, canned, processed foods are excluded and so are foods that are fried, fermented, or leftover since the life energy of these foods has been depleted or greatly reduced rendering them heavy and lifeless. Highly stimulating foods like caffeine, sugars or highly spiced dishes need to be had in limits. Sattvic foods include nuts, fruits, seeds, beans, vegetables, whole grains and dairy. Aspire to a healthy well balanced diet with the right amount of proteins, carbohydrates, vitamins, healthy fats, fiber and water. This can be easier done by eating a wide variety of wholesome foods every day since each food has a unique mixture of nutrients. Green leafy vegetables are a must since they among other nutrients, are an important source
Conscious eating also includes: Mindful preparation – use iron skillets, stainless steel, earthen ware to cook your food avoiding strictly Teflon and other toxic non-stick cooking pans and pots. Mindful storing – use steel, stoneware etc and avoid toxin leaching plastic containers Mindful eating – take a few minutes to sit and eat. Avoid rushing and eating on the go.
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of folic acid. If having them as a salad does not sound appetizing you can try them as green smoothies or juices. Stock up on healthy energy-sustaining snacks and eat them often during the day. Again enjoy a variety – ranging from fruits, muesli bars, nuts, protein biscuits, dates and so on. Have some always with you. Eating small snacks every two hours goes a long way in preventing morning sickness. Do start the day with a hearty breakfast. Ayurveda suggests a warm freshly prepared healthy one.
Exercise Regular exercise must be a vital part of your health routine (unless prescribed otherwise by your doctor). Studies show that daily exercises done during the first trimester reduce complications from arising later on in the pregnancy. Exercising increases circulation, improves posture and firms muscles. Exercises that are advisable include walking, swimming, gentle yoga stretches, weight-bearing exercises, pilates and low impact aerobic. The most important thing to remember, enjoy whatever exercise regime you choose. Pregnancy is a time to be filled with positivity and joy. If a workout sounds tiresome and boring take a dance lesson or a walk in nature instead. Do listen to your body and do not overdo activities. Balance with enough pampered rest.
Rest, relax and sleep
For a mother-to-be, resting consciously sometimes can be hard, with all the excitement, anxiety and things-to-do lists! However building 'me-times' during the day is pivotal to your health. It is one of the four pillars of health according to Ayurveda. (ahar (food intake) achar (lifestyle, routine) vihar (relaxation, recreation) and vichar (thoughts/belief). Schedule a few 'quiet-moment' times during the day; even if it is just to put your feet up, close your eyes and listen to some soothing music. Use these moments to ask yourself how you are feeling emotionally and physically, and listen to the answers. Some 'down time' in the evening before bedtime works wonders in lulling you into a sound restorative night's sleep. Pregnancy is a time when you should take complete care of yourself and your growing baby. With positive thoughts and the right approaches to your pregnancy, you can boost your chances of having a problem-free pregnancy and a healthy baby!
By Priti Mehta
(Founder- Omved Pure Natural living)
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AYURVEDA
YOUR KITCHEN Broccoli
Masses of vitamin C, A, folic acid and the carotenoids that boost your immune system and protect your cells against free radicals. How to use: Lightly steam or cut into small florets and eat raw.
Black Pepper
Despite being a strong contender for blood purifier, black pepper also acts as an aid for digestive ailments allowing digestive mechanisms to work nicely to produce high amount of enzymes that soak nutrients, vitamins and minerals from the consumed food. How to use: Simply mill over the cooking food at the process stage or after.
Olive Oil
Having loaded with monounsaturated fats, it is one of the best oil to use. It lowers down the LDL cholesterol. It has a lower burning point than vegetable oil, therefore not preferable for frying or cooking. How to use: Dressing salads with olive oil or drizzle your vegetables with small amount of virgin oil before serving.
Walnuts
Walnuts are extremely rich in monounsaturated fats and omega-3 fatty acid. It contains elements that keep the artery walls clear, lower the risk of gallstones and help the brain function. How to use: Eat them as a snack or chop and add to salads.
Spinach and Kale
The most nutritiously efficient vegetables, they are practically bursting with vitamin A, C and K, plus they have a very high iron, potassium, magnesium and folate content. How to use: Steam very lightly or eat raw in a salad.
Sweet Potatoes
Nutrition-wise, these are higher performing potatoes as they are a fantastic source of vitamin C, carotenoids, potassium and fiber. How to use: Wash, but don’t peel, and bake or steam exactly as you would a regular potato.
Tomatoes
An excellent source of vitamins A and C, and rich in lycopene- the chemical that is believed to lower the risk of prostate, lung and stomach cancel. How to use: Eat raw in salads or use as a base for stews or soups or brush with oil, season with salt and pepper and grill.
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KANDHARASANA OR
SHOULDER POSE
K
andharasana is indubitably a Sanskrit origin word which has English meaning named Shoulder Pose. The other precise reason of being named Kandharasana is that in the final pose practitioner’s whole weight is supported on the shoulders. It is popularly known as Bridge Pose.
AWARENESS
The most important factor of doing any asanas is its awareness points to gain the actual benefits. In this asana your awareness should be on the flexion of the back and breathing.
BENEFITS Spinal Defects:
With regular practice of this asana Practitioner would successfully be able to correct the displaced vertebrae into its proper alignment.
Backache:
Kandharasana is very useful pose for removing backache problems and gives practitioner an amazing relief.
Nerves:
Kandharasana strengthens and tones up the nerves and muscles of our entire back area by making it more flexible and strong. Round Shoulders: If a person has a hunchback or shoulder then he/she should definitely practice of this asana as it eliminates the round shoulders.
Improves Digestion:
Shoulder Pose also massages your whole abdominal organs such as Large intestine, Small Intestine, Liver, Pancreas, Stomach, Gallbladder. Hence it plays a major role to stimulate our digestive system.
Effective Reproductive System:
While doing this practice Practitioner feels a strong pressure on the Pelvic region which tones up the reproductive organs and alleviate any related malfunctions in that particular area.
AVOIDANCE
Pregnant women in advanced stages must not do the practice of Kandharasana. A person who is suffering from any kind of stomach ulcers; Peptic or Duodenal Ulcers and Abdominal Hernia should not be doing this pose.
By Vishakha
132 Sukhumvit Rd, Bangkok, Thailand Tel: +66(02)255 3711-3 Fax: +66(02)254 2180 E-mail: parkway@bkk2.loxinfo.co.th, WWW.parkwayinnbkk.com
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FITNESS
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EXERCISES FOR HELTHY KNEES
You use (and abuse) your knees every day. Keep them pain-free by working these moves into your routine. Save your knees Whether you're a gym rat or you simply have a rigorous walking routine, your knees take a pounding day to day. What's more, women are more likely to experience knee pain than men. Blame it on our wider hips—that anatomical fact leads to more stress. Plus, it has been reported that female hormones, such as estrogen, seem to weaken the ligaments around the knees. With the odds stacked against us, it's crucial that we take the steps necessary to injury-proof one of the most important parts of our bodies. Add a few of these key exercises to your next workout routine to help keep your knees ready for action.
1-Single-leg hamstring curl
2-Calf stretch
Using your right hand for support (hold the back of a chair, the wall, or even a tree trunk) shift your weight to your right leg. Slowly bend and lift your left knee, engaging your hamstring to bring your lower leg high behind you (as shown); lower your foot. Do 20 reps and then switch legs.
Stand at arm's length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.
Be sure your knees stay over your feet (don't let them cave in toward each other!), and keep your back as straight as possible without arching it. Draw your belly in and up, and drop your tailbone down. Hold for five to 15 breaths; release and return to standing. Repeat up to three times.
3-Side-lying hip lift and leg lift
4-Temple pose Stand with your feet at least 4 feet apart, toes turned out to 45 degrees. Bring your palms together at heart level, lifting your chest and dropping your shoulders. Inhale, then begin to bend your knees until your thighs are parallel to the floor (or as close as you can get to that).
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Lie on your left side, hips and feet stacked. Place your left forearm on the floor for support and prop your upper body up (A). Lift your hips off the floor into a side plank (B). Lower down to the start, then raise your right leg about 3 feet (C). Return the to start. Do 30 reps (or if you can't get to 30, as m
5-Partial squats Stand with your feet shoulder-width apart and pointed straight ahead. Slowly squat until you’re at about a 45-degree angle, bending at the knees but making sure the knees do not extend forward beyond the toes. To help keep your balance, try the partial squat while leaning your back against a wall (partial wall squat).
6-Leg raises Lie face up with your left knee bent, right leg straight, arms by your sides with palms on the floor. Exhaling, lift your right leg toward your chest as comfortably as possible while contracting the front of your thigh; keep your abs tight and hands on the floor. Immediately and slowly lower your leg back to the start; switch legs and repeat. Do 10-12 reps per side.
8-Bridge
10-Reclined butterfly
Lie with your knees bent, your arms at your sides, palms down. Tighten your glutes and core; raise your hips to form a straight line from your shoulders to your knees (A). Bend your right leg toward your chest (B); straighten your leg and point foot (C); bend your leg and return to start. Repeat, alternating sides, for 1 minute
Lie on your back with the soles of your feet together and your knees bent and dropping toward the floor. Place your arms, palms up, by your sides, keeping your shoulders back and your chest open. Close your eyes and inhale through your nose while slowly counting to four, then exhale while counting back down to one. Continue for 10 minutes, or as long as it takes you to feel fully relaxed.
9-Quadriceps set Lie or sit on the floor with your right leg extended straight out in front of you and a towel roll under your right knee. Push your knee down into the towel while you tighten your thigh. Hold for five seconds, then release. Do three sets of 10 reps, then switch legs.
7-Step ups Step up onto a low bench or stair with your right foot, then bring up your left foot. Step back down, right foot first. Do 20 reps; then repeat, starting with your left foot. Too easy? Make the move more challenging by holding a dumbbell at your shoulder with your right arm when stepping with your left leg, and your left arm when stepping with your right leg.
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PEOPLE
GEETANJALI SOOD JAGOTA What is the Significance of Theo living?
Theo literally means God or anything related to God. While whether or not exists for real may be contentious, what's not is the pervasion of cosmic energy across the universe. The rhythmic & harmonious continuum of life reminds us of an energy which is ensuring the smooth flow of natural functions. I feel that as humans we too are an inseparable form of this very nature & through certain healing & yogic activities, we can activate the beautiful harmony & evolutionary equilibrium inherent within us.
Tell us about Your centre main Activities
In keeping with its name, as I explained above, the raison de etre of my institute Theo Living is to bring to holistic health freaks a one stop shop for all things associated with leading a healthy, peaceful & happy life. To cater to this objective, we have a diverse variety of Yoga styles (Pranayama, Karma, Ashtanga - Vinyasa, Kundalini, Hatha, Sivananda, Kids special, Ying energy), Healings (Chakra Healing, Crystal Healing, Pranic Healing), Meditations, Aura Scanning, Workshops (nutrition, essential oils, natural beauty, colours in healing, Chakra specials and innumerable other topics covering entire universe of holistic health lifestyle).
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Besides these practices to aid the health of one's body, mind and soul, I have devised a special individual based curriculum wherein we take an individual centric approach. Every problem is different. And despite the immensely beneficial variety of Yoga, meditations & healings that Theo offers, a one size fits all approach doesn't work. Every problem requires a dedicated solution. So we have the Complete Wellness Programme. We patiently listen to the problem & chalk out a specific healing and yoga circuit training chart for the solution to that. So this programme is individual centric. Personalised and customised wellness routine if I may put it. Like they have the a la carte menu in a restaurant.
What is Your purpose ?
I believe that good health, when mixed with the right dose of spirituality can work wonders for the overall health of a human being. With the rising incidence of poor lifestyles, unhealthy routines, improper eating habits and negligence of good health, the need for paying attention to our well-being has become paramount. Of course there are gyms and fitness centres which have sprung up following such an abysmal health scenario. However all these work merely on the outer body, doing precious little to hone the inner self.
REFRESH AND STIMULATE THE BRAIN
Anisha’s Collections (Satisfaction Gauranteed)
SIRSHASANA
T
he perfect health of the brain cells allows the brain to turn the physical body to be functioned efficiently and to full capacity. Headstand directs an enriched oxygenated supply of blood to the brain cells. This blood flow is at a slightly increased pressure due to action of gravity. Blood vessels are very elastic and can dilate or constrict according to the prevailing blood pressure. Therefore,the higher blood pressure in the brain dilates the blood vessels and opens out those that have become closed or blocked. This means that the entire brain and all the billions of cells receive more nourishment. Consequently,all the cells are rejuvenated and thereby work more effectively. The extra flow of blood under a slightly elevated pressure also flushes out accumulated toxins and general waste material from the brain cells. This is analogous to cleaning accumulated dirt in a blocked pipe by using a strong flow of water. It may take only a few minutes to clean a pipe in this manner, and the improvement in the normal flow through the pipe is great. It is similar with the brain; though headstand may be done only for a few minutes every day, it can rejuvenate and revitalize the entire brain. In turn, the whole body health can be greatly improved.
All Kinds of Jewellery Ready Made and Order
NOTE:
The practice of headstand should be performed under some serious instructions. Do not try to do it without any yoga instructor assistants.
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NUTRITION
Exploring New
Remember, animal protein in not the only protein that exists on our abundant planet. Its important to limit or substitute out meat to maintain good health. As the scientific literature and medical proof on the ill effects of meat is growing, keep your kitchen equip with these three savior ingredients!
A
s people are becoming ethically aware, spiritually attuned and health-conscious about meat consumption, sufficient alternatives for animal protein are necessary. Lets explore three protein-packed ingredients that can be used in day-to-day meal preparations.
1. Spirulina
2. Quinoa
Yes, an algae can be a protein! In fact, spirulina is the highest source of plant-based protein in existence. Its protein content is a whooping 60%. As people today are exploring vegetarian (and vegan) lifestyles, this freshwater algae can be perfect to help ensure protein and amino acid requirements are met.
Quinoa looks just like couscous but it is significantly more nutritious. Quinoa is actually an ancient grain (from the Inca Empire!) Believe it or not, it is closely related to beetroot and spinach. Quinoa is unique among plant sources of protein because it is one of the few plants that provide a complete protein source (meaning it provides all the essential amino acids). Quinoa has 8 grams of protein in a 1-cup serving.
A Protein-Rich Algae
For those, transitioning to a cleaner, healthier lifestyle, spirulina can provide the adequate fuel you need to move through your daily life. Spirulina can be purchased as a dietary supplement, powder or a fresh paste. If you are consuming Spirulina in the form of a fresh paste, avoid exposing it to heat to maintain its full nutritional value.
How to use it:
You can add spirulina to your breakfast smoothies, green juices and iced-green tea. There is no limit to what food and beverage you can add spirulina to.
Pronounced “Keen-wah”
Quinoa comes in three colors (all of the same protein content). White is soft and “mushier” compared to red and black. Red and black are considered a bit “crunchier” and may have a “nuttier” taste. One cup of uncooked quinoa yields about three cups of cooked quinoa. Cooking quinoa is as easy as cooking rice. In fact, you can use a rice cooker to make quinoa. Use a 2:1 liquid-to-quinoa ratio. Make sure to rinse the quinoa before cooking as this will help get rid of any bitterness.
How to use it:
The easiest and fastest way to incorporate quinoa into your meals is to use it as a substitute for rice. It also works nicely in salads. To have quinoa for breakfast, make quinoa into oatmeal using (dairy-free) milk, cinnamon, nuts and fruit.
3. Beans
Try White Beans
From the wide range of beans that exist, soybeans have the highest amount of protein (22 g in 1 cup) and are already frequently used in this region. As such, lets not focus on soybeans, as one of the keys to good health is variety. White beans have 17 grams of protein in a 1-cup serving. White beans are considered creamy – it is easy to blend them into a spread, mash or dip. Other beans worth trying out in the kitchen are adzuki, pinto, kidney, black, navy, garbanzo and lima beans. Besides protein benefits, their high fiber is responsible for many of the health benefits associated with eating beans. Beans are even counted in the “five (servings) a day” of fruits and vegetables. They are considered part of the vegetable group because they are excellent sources of dietary fiber and nutrients such as folate and potassium.
How to use it:
Make “baked beans” by simmering white beans in a tomato sauce with seasoning. Make a white bean salad with some sun-dried tomatoes, lemon juice, parsley and olive oil. Make a vegetable soup with white beans. Make a pizza or quesadilla using spinach and white beans. Make pasta with white beans, asparagus and mushrooms. The possibilities are endless!
by Narisa Phichitsingh
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PRANAYAMA
Recharge and Rejuvenate
The Personality with
Pranayama Note:
Kapalbhati is prohibited for those having heart problem ,high blood pressure , acidity and recent surgery.
I
n modern world yoga is one the most popular and powerful method for healthy living. Yoga is a system or science to improve quality of our life by developing healthy and creative personality through different disciplines of yoga. But when we talk about yoga then it doesn’t means only the physical part but it is an integration of all disciplines of practices including physical, mental, relaxation, and detox practices. Among all practices, pranayama is known to be the most important part to balance and control our whole personality. Physical practices (asana) makes us feel young and energetic but pranayama practices not only makes us feel young and energetic but also we look youthful and fresh. To enjoy the freshness and beauty of the nature (environment) we must feel good, happy and healthy from inside. Unless we feel fresh and happy from inside we cannot enjoy outer beauty. Among eight limbs of yoga explained by the father of yoga Sage Patanjali , pranayama is the fourth limbs and he explained pranayama as a bridge between inner and outer world. Without pranayama the discipline or practice of yoga is not complete, in fact real yoga starts from the practice of pranayama. Asanas practices are just preparation for the pranayama . Through the asanas practice, we try to open our energy channels, centers and encourage the flow of blood and prana to each and every cell. When physical body is open and in balance condition then pranayama practices directly works at the cellular level. Pranayama is Sanskrit word meaning "extension of the prana or breath" or more accurately, "extension of the life force". It gives dimensions to Prana and energizes the whole personality. Every individual have inherent energy to sustain life, without this prana we cannot live even a fraction of second. But these inherent prana (energy) starts depleting
due to an internal or external factors. Through the practice of pranayama we try to recharge that inherent prana with the action of bringing oxygen from the atmosphere to the lungs, bloodstream and all cells of the body. All the important reactions in cells take place through this process of breathing. This process is not just breathing but it is also energy building process, as we know without oxygen food cannot be converted to the glucose. Glucose + oxygen gas = Cellular energy + Carbondioxide + water Breath works as a carrier of prana and creates balance between all the layers of the personality. By supplying oxygen to the lungs it purifies blood and throws out toxins from the cells naturally. All these purifying and energy building process are natural and continuously going in our body but any change in physical , mental , emotional state changes the rhythm of the breath and internal bio rhythm. Even change in outer environment affects our internal biorhythm. Irregular breathing is a sign of illness. When we are in anger then our breath is short and forceful, during grief and sadness breath becomes arrhythmic, in depression breath is like sighing and in neuroses and mental disturbances our breath becomes irregular. It is seen that when we focus on breath and control the speed and length of the breath then we can almost control our whole personality. Deep breathing releases endorphins into blood streams. Endorphins are the brain chemical neuro-modulators which cope up with pain and deals for eliminating fear & anxiety. Slow rhythmic breathing creates the feeling of relaxation, alpha brain waves and reduces muscles tension. Rhythm of the breath controls brain rhythm, heartbeat, muscle tension, mental & emotional states, hormonal & enzymatic rhythm, sleep & wakefulness. Unconscious
breathing originates from medulla oblongata (primitive brain).Conscious breathing comes from more evolve area of the brain called “cerebral cortex”. Through the various pranayama practices we not only control the reaction of the physical body but also we can improve the quality and potential of the brain. When we say yoga helps to manage and cure various physical, mental and emotional health problems then more than 75% credit goes to the pranayama practices with the combination of other disciplines of yoga. Although yoga is preventive system for any health issue but it can be used as a curative and for rehabilitation too with 100% safety and also can be used a complimentary to modern medicine. Once our internal biorhythm is in balance and we are free from any internal disturbances and it becomes easier for us to adjust and face the outer challenges. In past pranayama practices were not open for common people but after the effort of some great modern yogis specially Swami Satyananda Saraswati , it becomes easier for the common people also to practice and get immense benefit. Swami Satyanandaji simplified the practices and explained the details of the practice. Now common people can choose the practices according to their need, even those who are sick and injured. But it should be done under expert guidance not by watching video and reading from the books.
Some important pranayama for regular practice:
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Kapalbhati (forceful exhalation) – to increase vital energy and detox. Sheetkari (cooling) -- to cool down body and mind. Ujjayi ( tranqilizing) – Balance the thyroid and flow of blood. Nadi shodhana ( balancing) – Purifying , recharging and balancing .
By Sanjiv chaturvedi
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FOOD
Sweet
Punjabi Lassi
L
assi (pronounced [ləs-siː]) (La’See) is a popular, traditional, yogurt-based drink from the Indian Subcontinent and is popular in India. Lassi is a blend of yogurt, water, spices and sometimes, fruit. Traditional lassi (a.k.a., “salted lassi”, or simply, “lassi”) is a savoury drink, sometimes flavoured with ground and roasted cumin. Sweet lassi, however, contains sugar or fruits, instead of spices. Salted mint lassi is highly favoured in Bangladesh.
Method of Preparation
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In a mortar, take 8 to 10 cardamom pods and crush them. remove the husk and crush the seeds. crush to a fine powder. In a bowl or pan, take 2 cups fresh chilled yogurt. i used homemade curd. With a madani or blender or wired whisk just mix the curd till it become smooth. The curd should be smooth before you add other ingredients to it. Add 10 to 12 tbsp sugar or as required. Then add 2 cups chilled water. you can also add 2 cups chilled milk, instead of water. the consistency of this lassi is neither thin nor thick. if you want a thick lassi, then add 1 to 1.5 cups water. Now churn the madani in the lassi mixture. keep on churning till the sugar dissolves and you see a nice frothy layer on top. you can also use an immersion blender for the same. another way is to add everything in a blender jar and blend till smooth.
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Ingredients
2 cups chilled fresh curd/dahi or yogurt 1.5 to 2 cups chilled water or milk 10 to 12 tbsp sugar or add as per taste 1 tsp cardamom powder or 2 tsp rose water a few strands of saffron/kesar (optional) 6 to 8 ice cubes (optional) 1 to 2 tbsp chopped or sliced dry fruits (optional)
Now add 1 tsp of the crushed cardamom powder and a few saffron strands. as a substitute for cardamom powder, you can also add 2 tsp of rose water. you can also skip all the flavoring ingredients, if you don't have any. Just mix with the madani again. add ice cubes and mix again. Pour lassi in tall glasses and serve. if you want, you can also top the lassi with 1 to 2 tbsp of malai (cream which collect on top of milk) or 1 to 2 tbsp of unsalted white butter/makhan.
11 cardamom powder, 2 to 3 saffron strands Garnish lassi with a pinch or two of
or chopped dry fruits. serve sweet punjabi lassi immediately.
NOTES This punjabi lassi recipe can be doubled or tripled.if you want then you can store the lassi in fridge for 1-2 days. no need to add ice cubes, if you plan to store lassi in fridge.
WHOLE GRAINS
Make whole grain an important part of our daily diet.
BARLEY
Whole grain barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. When cooked, barley has a chewy texture and nutty flavor, similar to brown rice. Although soup is the most popular way to eat barley, you can use it like any other grain such as couscous or rice.
Barley and your health:
According to the FDA, barley's soluble fiber reduces the risk of coronary heart disease and can lower cholesterol. But that's not all that this amazing food does! Barley also contains insoluble fiber, which reduces the risk of Type 2 diabetes and colon cancer. One cup of cooked barley provides 193 calories, 6 grams of fiber and 3.5 grams of protein. With less than one gram of fat per serving, barley is a virtually fat-free food and is also cholesterol-free.
BULGUR
Bulgur is also known as "Dalia" in North India. Dalia is popular all over the wheat-consuming regions of North India. It can be consumed as sweet dalia or regular dalia. Bulgur is one of several lesser-known whole grains that pack a wealth of fiber and B vitamins. Alone with vitamin E , bulghur contains ferulic acid, lignans, and other antioxidant compounds that help protect against cancer.
DON’T RETIRE FROM LIFE
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he need to help your parents plan for a good old age has never been greater. Coach your parents to a healthy old age with this 20 tips from Yogi Dr.Raj, M.D., noted yoga therapist and author.
Plan for old age.
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Find meaning of life. Strive to become who you really are and want to be.
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Be necessary – Make volunteering part of your routine.
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Stay engaged.- Make an effort to return call, answer letters, leave the house, renew subscriptions.
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Every day do Yoga.- 30mins to 60 mins light yoga, pranayama and meditation practice.
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Aim for eight hours of sleep each night: not too little, not too much.
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Eat for Life. And try to drink eight glasses of water a day.
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Make a commitment to exercise. Have regular checkups.
10 Maintain wealth. One strategy is to keep working for longer than you originally planned. 11 Plan for dying. 12 Tune your antennae. Regular attention to your eyes and ears will keep you in touch with this world. 13 Train your brain. Brains, like biceps, need to be pumped. 14 Have a pet. Studies show that people who own pets live longer and are happier, plus they provide exercise.
QUINOA
The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as "The International Year of the Quinoa." Proposed by the government of Bolivia and receiving strong support from many Central and South American countries, quinoa has now been singled out by the FAO as a food with "high nutritive value," impressive biodiversity, and an important role to play in the achievement of food security worldwide. We realize that quinoa remains unfamiliar to many people, especially in the practical sense of cooking and recipes. But we hope that situation will change, given the remarkable nature of this easilyprepared, nutrient-rich food. Research has shown the ability of daily quinoa intake to lower levels of inflammation in fat (adipose) tissue in rats and in the linings of their intestine as well. We're not surprised at either of these results because a wide range of anti-inflammatory nutrients is already known to be present in quinoa. This list of anti-inflammatory nutrients includes phenolic acids (including hydroxycinnamic and hydroxybenzoic acids), members of the vitamin E family like gamma-tocopherol, and cell wall polysaccharides like arabinans and rhamnogalacturonans.
15 Don’t let depression dominate. If the hurts persist, ask for help. 16 Limit alcohol intake. 17 Be attractive. Shine your shoes, iron your clothes and wear a smile. 18 Take some risks. Late life bring new creative chances simple because you have lived more. 19 Share own experience. 20 Expect to be 100 years old. Yoga is a good exercise. It gives us strength to fight from diseases. Although, it doesn’t take so much time, merely 14 to 15 minutes, but it makes us feel thoroughly relaxed. We become happy to do the yoga. We drink enough water, enough food we take and those are the essential factors for our body. Yoga glows our skin too. We look and feel younger. In modern age, Yoga is a boon for every generation. A person becomes cheerful because when the body is ok, everything gets good in life. -Reema Shah
READERS PHOTOS FROM ACROSS
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THE GLOBE
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EXPERT TALK
Q
Questions & A nswers
I have had arthritis of the knee for many years, and I prefer not to take any medication for the pain. Can Yoga and Acupressure help? A- Yoga and Acupressure is a very good treatment for arthritis. It relieves pain dramatically in a few sessions. It promoting blood circulation in and around the joint and promotes healing of the joint surface. It loosens the muscles around the joint.
This, in turn, promotes recovery by allowing more blood circulation to the joint. The loosening of the joint also relieves the pain.
Regular walking after the treatment helps full recovery.
Q
What’s more important for weight loss-exercise or calorie restriction? A- Studies comparing the roles of calorie reduction and yoga-exercise in weight loss have generally found that the greater benefit comes from dieting. But combining yoga and diet is usually best. Yoga not only burns calories, it also helps prevent the loss of muscle mass and the drop in metabolic rate that usually
accompany dieting. And once you are at your desired weight, exercise, yoga is an excellent way to prevent or minimize future weight gain.
Q
What’s the best thing to eat before a yoga, game, or race? A- See what works best for you. There’s no magic pre-yoga,or exercise meal, but there are some general guidelines for vigorous workouts lasting more than an hour. It’s best to eat one to three hours before the activity; the shorter the time to the event, the smaller the meal or snack should be. Usually a low-fat, high-carb meal or snack it depends on the type, length, and intensity of your activity, and what you ate on previous days, as well as your metabolism and personal preferences. If you’re just walking or cycling for 30 to 60 minutes, it doesn’t matter what you eat beforehand. On the other hand,,if you’re about to play singles tennis, go on a three-hour bike ride, or run for more than a hour, what you eat before-and during- the activity can affect your performance and how you feel. See what works best for you.
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Yogi Dr Raj Yogi Dr.Raj one of the foremost Yoga Therapist in India & Abroad since 1982 with multiple degrees and awards. He is the disciple of Pramahansha Swami Satyananda Sarasawati. He is the author of more than 10 books on Yoga and Health issues. He has helped to establish various Yoga Centers around the world. Dr. Raj is the founder of Sanjeevni Yoga and Nature Cure Research Institute India and Healthy Yoga Thailand, a customized branch of Yoga that deals purely with different Health Issues. He has also combines Acupressure, Reiki, Naturopathy and Ayurveda on his clients along with Yoga techniques if required. He has traveled worldwide for conferences, seminars and conducted numerous Yoga workshops on Yoga.
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