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4 tips voor ‘gezond’ eten onderweg

4 tips voor ‘gezond’ eten onderweg

Het gaat heel goed met het bewust en lekker eten. Sinds mijn laatste detox week heb ik mij onder andere onthouden van koffie, alcohol, suiker, bewerkt voedsel, zuivel, gluten, nachtschade’ groenten (aubergine, paprika, tomaten). Ik merkte dat het best lastig was om ‘goed te eten’ wanneer ik ‘uit’ was. On the go dus. Daar waar mijn eigen vertrouwde koelkast en voorraad niet zijn. En waar het “verboden” voedsel op de loer ligt mij te verleiden. Na deze detox periode voelde ik me zo goed. Vol energie en helder van geest. Dat ik besloot het voort te zetten, maar dan in een light voedsel, producten zonder suiker, gluten, conserveringsmiddelen variant. De fase waarin ik me nu bevind. Goed, bewust en (vooral) lekker eten, met af en toe een ‘uitspatting’ in de goede zin van het woord. En, nee ik heb geen verstoorde houding met betrekking tot voedsel. Feit is dat het soms erg moeilijk is om puur, natuur (normaal) te eten vinden. Loop maar eens de eerste de beste supermarkt binnen en ga op zoek naar onbewerkt, onbespoten etc. Het is niet makkelijk. En zo ontstaat het zogeheten food-preppen. Iets wat in de bodybuilders community al langer een bekend begrip is. En in dit geval, het in handige bakjes, schaaltjes en bekers meenemen van jouw yogi-food ♥.

Vandaar dit blog met 4 tips om jouw yogi food snel en simpel te preppen.

Avocado

Een heerlijke vrucht die je overal in en op kunt eten. Avocado’s zijn supergezond en zitten vol met goede vitamine E en B6, zijn rijk aan vezels, kalium en (heel belangrijk!) rijk aan enkelvoudige onverzadigde vetzuren. Zoals gezegd kun je ze overal in verwerken: in een poké bowl, op toast, in een wrap. Maar nu het belangrijkste, je kunt avocado’s invriezen. Jawel. Dus is je avocado rijp en wil je ‘m niet meteen gebruiken? Snijd ‘m eerst doormidden, verwijder de pit. Waarna je ‘m in een diepvrieszakje vacuüm in de vriezer opbergt. Rijpe avocado’s kun je op deze manier maximaal 4 weken bewaren. En heb je altijd ‘ready-to-eat’ avocado’s binnen handbereik. Als je de rijpe avocado uit de vriezer haalt, laat dan eerst het groene gedeelte uitlekken op een schone theedoek of stuk keukenrol. Avocado in bakje, lepeltje mee, peper, zout en lepelen maar.

Noten en gedroogd fruit

Noten zitten boordevol vitamines, ijzer, vitamine E, B1, en wederom vol met onverzadigd vet. In gedroogd fruit zit dan weliswaar geen vitamine C meer. Maar de vitamines -B1, B6, foliumzuur, ijzer, magnesium, ijzer, koper en kalium- die er wél in zitten maken een hoop goed. Het fijne van zowel noten als gedroogd fruit is dat de houdbaarheid vrij lang is. En je dus heel goed een voorraad kunt aanleggen. Een bakje met noten en gedroogd is snel gevuld en heel handig als gezonde en lekkere snack voor onderweg, op je werk, in de auto of trein.

Ik merkte dat het best lastig was om ‘goed te eten’ wanneer ik ‘uit’ was’

Smoothies

Koop in één keer -in het weekend- een lading groenten en fruit. Op de markt bijvoorbeeld. Snijd het fruit in kleine stukjes en vul een diepvrieszak allereerst met de bladgroente -spinazie bijvoorbeeld- waarna je de fruitstukjes toevoegt. Zorg ervoor dat de zakjes minimaal 3 liter zijn. Maak allerlei combinaties. Veldsla, spinazie, blauwe bessen, pitloze druiven, bleekselderij, mango, kiwi, appel, peer, banaan, aardbei. En zorg voor variatie. Wanneer je een smoothie zakje uit de vriezer haalt, laat je ‘m 15 minuten ontdooien. Voeg eerst een glas water of amandelmelk toe, voordat ie de blender ingaat. Je kunt voor twee weken vooruit maken of iets langer. De smoothies uit de vriezer zijn ongeveer 2 maanden houdbaar.    

Peulvruchten

Zorg dat je altijd peulvruchten in huis hebt. Gedroogd, maar ook in blik/glas. Linzen, kikkererwten, boterbonen noem maar op. Je kunt er snelle salades mee maken. In combinatie met fruit, verse koriander (kun je ook invriezen), yoghurt dressing bijvoorbeeld. Je kunt bijvoorbeeld van kikkererwten overheerlijke hummus maken. En van -met name- rode linzen kun je heerlijke soep maken. Rode linzen zijn snel gaar en zijn daarbij ook heel voedzaam en lekker. Maak je een grote pan linzensoep? Verdeel porties voor in de vriezer. Ook hier weer, houdt rekening met dee ontdooitijd. Meenemen kan in glazen smoothiebeker.

 

 

Feel balanced with a yoga practice at home.

Feel balanced with a yoga practice at home.

Have you experienced practicing yoga at home already or do you prefer to go to the studio? Now that there are more and more opportunities to receive a good yoga class from a professional yoga teacher via yoga channels and yoga apps, the step towards a yoga practice at home is getting more likely. You are in the comfort of your own home, there are no hordes of people around you and you can dress up space where you are just the way you like it. Candles, music, whose smoke, whatever you feel like. But how do you make full use of your practice and keep at it? Here are 5 tips!

1. Setting goals

It’s always good to go all the way back to where your yoga journey started, why do you practice yoga? What do you want to achieve? Write down your goals! Preferably use pen and paper so you really dwell on what you write down and store it in your memory at the same time. Research has shown that making your goals visual make you more inclined to actually achieve them. So get started with Pinterest or with magazines and make your mood board!

2. Not practicing yoga yet

If you have no experience with yoga then it is advisable to read books on the different kind of yoga styles, because there are many yoga styles. From very calm styles such as Yin Yoga to dynamic styles like Power Yoga. If your goal is to work on feeling more relaxed and stretching your muscles well, then Yin Yoga is a very good style. Do you like a more dynamic kind of approach and work on a strong core? Then Power Yoga might be your style. If you have read about the different styles of yoga you have two ways to choose from. Search through YouTube channels or an app for videos with instructions for beginners or a trial lesson in a gym, book yoga studio or visit a yoga masterclass.

The advantage of the last way is that you can seek advice and ask questions by the special attention you receive from the yoga teacher during a yoga masterclass, so that you can create a safe basis.

What do you want to achieve? Write down your goals!

3. Environment
Choose a quiet space so that you can finish your yoga practice and not be disturbed. Try to keep your environment tidy and choose an appropriate mat. Influences the ambiance with music, candles, dimmed light, temperature, and gems. When choosing your yoga mat take into account your yoga style (dynamic or slow movements), your level of practice and your personal wishes and needs. As a novice yogi, a sticky yoga mat can be the right way to go. A sticky mat prevents you from slipping and you, therefore, are able to perform your exercises in a complete certainty.

4. Build
up when would you like to build your sessions and how often? It is wonderful to start your day with a yoga practice. This helps your blood flowing and the morning stiffness is replaced by energy. It also brings you in a good mood right away. Good start of the day! If you have had a busy day it can also be wonderful to end your day with a relaxing session, it is just what you need.

5. Maintaining your practice
Once you are in the rhythm of practicing yoga at home, it is important to keep yourself from slacking. Regularly look at the goals you have written down and see if you’re still on the right track. Continue to develop yourself by trying new things, reading new information or exchanging yoga style. It is, of course, most important that you get merry from your yoga sessions, so keep on smiling and celebrate every success however small it might seem!

Why Yoga CORE training is important

Why Yoga CORE training is important

Training your core. What does this actually mean? And why is ‘ training your core ‘ really important?
Athletes, sports instructors or fitness fanatics talk about it all the time. They say your core is a group of muscles and it as a very important group of muscles to train. Located in ‘ your center ‘. Spread over your abdomen, buttocks and lower back. These important muscles give your body stability. And in yoga, that’s essential. In Yoga Practice You can find many exercises and poses that strengthen your core. But also outside of your yoga practice, your core training is not a superfluous luxury 😉

I am writing this blog is to emphasize the importance of giving attention to this muscle group. It is the so-called basis, in your personal yoga practice.

1. Why is core training important?

  • Your body posture improves because you create a kind of harness as it were. Which provides protection to the intestines and vertebral column;
  • Your body is better balanced. You can literally take a punch. How often do you hear that someone heart their back or is injured by just a simple thing as tripping over something? Core improves your balance, therefore you are able to cope with an imbalance such as tripping over someting;
  • You can prevent injuries. Injury prevention is very valuable. Prevention is better than cure, right!;
  • Your digestion improves by a firm and strong core.

 

 

2. A couple of exercises you could do ?
Yoga poses

1. Bridge pose: With this pose, you lie on your back and bring your hips up.

2. All Fours: On hands and knees, lift your opposite arm/leg up.

3. Boat pose: Sit on your sitting bones preferably on a yoga mat. Bring both legs stretched (or slightly bent) out. Upper body halfway up and arms stretched out >parallel to the ground.

Non-yoga-poses
1. Plank pose: Start on hands and knees. Bent your arms, elbows on touch the mat. Straighten your legs. Put your feet hip width, stay on the ball of your feet and push your body up, not too high. Point your nose towards the mat.

2. Mountain climbers: This pose resembles plank pose. Only it’s dynamic. Alternately pull your left/right knee in the direction of your chest. You can do it slowly, but you can also increase the tempo.

3. Superman pose: Ly on your belly (preferably on a yoga mat), arms above your head, bring both arms straight and past your ears. After which you then stretch your legs off the floor. You can also do this exercise by lifting the opposite arm/leg. This pose also occurs in yoga, namely: Vipareet Naukasana or: Reverse boat pose.

‘ This Important Muscles Give you Body stability ‘

2. The myth

Two million people in the Netherlands suffer from back/neck problems! That’s a lot of people, right?!
In many cases, suffering is caused by a lack of movement. It is often claimed that in the case of back pain, the abdominal muscles should be trained more. This is not only the case. Further more. When back problems arise, this often means that the back muscles are weakened, for example by sitting for many hours: office work, driving, you name it.

But also hypermobility. If you are a person that is hyper-mobile, your ligaments and tendons are too flexible. Therefore, your joints do not get enough support and become too mobile. Hypermobility is a common condition for dancers and yogis. By making the back core muscles stronger, the overall posture will improve. Think of poses such as Bridge pose and Superman pose. And will reduce the back problems and maybe the may even disappear.

And yes, abdominal muscles training is still a good idea. But is certainly not the only solution for a back problem you now know 🙂 

5 reasons to do a Yoga Masterclass

5 reasons to do a Yoga Masterclass

What is the difference between a normal yoga class and a yoga masterclass?

First of all, time. A regular yoga class lasts between 60 and 90 minutes and a yoga master class lasts longer. From half a day to even a few days. But what more to expect?

Below we explain why it’s nice to immerse yourself in a masterclass in yoga practice and more ….

1. In-depth yoga practice

In a Yoga Masterclass, the yoga postures are broken down very thorough in the classroom. And its deeper meaning is explained. The beauty of this in-depth training is that you will experience this the purpose of the postures in your body. The words, the routine you might expect, will feel different. Which will change your own practice and its significance.

2. Longer Practice

As stated in the intro, a master class lasts longer. You will, therefore, have more time to learn the postures. But also to find out more about it. The ‘ moment of truth ‘ is much longer. And you can, as it were, completely sink into the practice. Often, after taking a regular yoga class you have to go away because you have other obligations. You might be on the way to your next appointment or your work. In a masterclass, there is simply… more time. A regular class takes 60 to 90 minutes and a masterclass is usually 3 hours or even longer.

 

3. Inspiration

Because of the time, the theme and space there are for just you as a human being, you literally get the feeling of a retreat. To immerse yourself in a certain theme (of the masterclass). The background information and the yoga postures that you practice. One great source of inspiration. And don’t just think of ‘ yoga on the mat ‘, but especially ‘ yoga off the mat ‘. The real Yoga practice starts when you get off the mat. It is important to have full attention. To be fully aware. So you have the time to incorporate everything that comes by during the masterclass and take it in like a sponge. And especially to let go and relax. You will feel reborn. Powerful, full of renewed energy and ideas.

4. Community Feeling

The great thing about a masterclass is that everyone attending has consciously chosen to be there. The so-called 3 T’s: Teacher, Time and Theme). The people who are there, in any case, share this with each other. You will get to know new people who experience the same as you, the sense of practicing yoga together. That sense of being together. And practicing yoga together at this level gives a sense of belonging and community-feeling. Everyone ultimately wants to feel connected-whether you are introverted or extroverted.

 

‘ Everyone wants to feel connected-whether you’re introverted or extroverted-in the end ‘

5. Connect with your favorite Teacher

In the case of our motto: ‘ Online is great, in person is Magic ‘, it is of course great to meet your online yoga teacher in the flesh. The vibes you normally get through the screen will now be real. As if you were going to a concert of your favorite artist, but more interactive. The teacher is the person who may have been ‘ taking you by the hand ‘ for many months through a variety of yoga practices. Your coach, therapist, in what might have been difficult times.

Always returning to your mat and the online lessons of your favorite yoga teacher. The experiences of yogis who have felt this at a Seaze the Day Yoga Event are praising and enthusiastic. There is something magical to practicing yoga together with your favorite yoga teacher and yogis.

‘ The Energy and interaction is overwhelming ‘!

 

Interview with Ulrica Norberg

Interview with Ulrica Norberg

Interview with Ulrica Norberg

‘Yoga Master Ulrica Norberg has always been a creative researcher and thinker. She always searched for ways to develop her body, mind and soul.’
Ticket Reminder Yoga Weekend Immersion June 1 -2 2019 with Ulrica!

BIO

Name: Ulrica Norberg

Residence: Stockholm  – Denmark

Yoga style: Yin yoga and the Ishta Yoga

Author of:

1. What do you like best about teaching yoga?

I like best about teaching that I get to connect with others in spirituality and together grow as a whole in a setting where we all can let down the guard, grow and evolve. Teaching yoga makes me inspired to live with intention. To practice yoga inspires me to continue to evolve and grow each day of my living.

2. When did you really need yoga?

My yoga and meditation practice has helped me grow as a human being; physically, mentally, emotionally and spiritually which has given me a more solid foundation to stand upon and also to turn to in time of need. Yoga doesn’t make us immune against life. However, it can help us to not identify ourselves with the outcomes of situations. Sometimes things happen. And you deal with it. Over time, yoga has strengthened my moral compass and also my calm and connection to wisdom. So I have to say that it has been something to lean on in time of need.

3. If you could teach people one thing about yoga, what would it be?

That the breath is the path to inner peace, strength, and wisdom. To breathe more mindfully and to own their breaths in order to live a fuller life.

4. What advice would you give to people?

To not look for themselves outside of themselves. You are already complete. The yogic tools if applied correctly will teach you how to navigate back to your own inner source.

5. What are your plans for the future?

My plans for the future are to keep loving, writing and daring to create more.

6. What will people gain from attending your Yoga weekend this June 1-2 in           Amsterdam?

Insight, inspiration, delight, thoughtful practices, teaching experience from almost 30 years of teaching.  I don’t care much about rigidity nor ignorance when it comes to practice. I wish to invite more curiosity, insight, joy, serenity, and playfulness into my students’ practice and life. 

 

Thank you, Ulrica, from the bottoms of our hearts!❤️

Love,

Julia and Brechje 🙏