How To Eat Healthy While Traveling

By Amy Krasner

Everyone knows that eating healthy is easier to follow when you are in your normal daily routine. Making healthy food choices gets a lot harder when you are on vacation or traveling for work. Depending on where you’re traveling, you may not have many fresh food options. Additionally, if you stay in a hotel without a fridge or a mini-kitchen, you will most likely be eating out at restaurants all three meals a day.

While staying on track with your health can be more challenging when traveling, there are ways to create more balance in your travel routine. Instead of throwing all of your healthy habits out the window when you travel, it’s helpful to show up prepared so that you don’t have to constantly “get back on track” when you return home every time.

Maintaining some healthy eating habits when you travel will help to create more of a lifestyle approach instead of constantly being on a yo-yo schedule. Plus, you probably won’t feel as tired or bloated when you get back from vacation.

Here are some tips to boost your nutrition while you’re traveling and on-the-go:

Be Prepared With Snacks

At airports and on airplanes, you’ll mostly find processed and packaged snack items. Stock up on some healthier snack options before you leave like:

• Granola 
• Raw trail mix (look for “raw nuts” that don’t have any added oils)
• Dried fruits or fresh fruit
• Kale chips
• Plantain chips
• Gluten-free crackers 
• Dark chocolate (>70% with <5g sugar per serving)

You may even consider making yourself a meal to bring with you on the plane. Just don’t bring anything liquid with you because you won’t be able to travel with it. Some easy, packable meals include:

• Salad
• Quinoa bowl with vegetables and avocado
• Overnight oats
• Veggie wrap (try using Ezekiel sprouted tortillas or brown rice wraps)

Set Yourself Up for Success With Accommodation

When looking for accommodation, consider staying at an Airbnb or renting an apartment for the week so that you have access to a kitchen. Even if you plan to be out and about all day, you can at least have a good quality breakfast to get your day started.

If you are staying at a hotel, call ahead to ask if your room has a mini-fridge. You can usually request a mini-fridge if your room doesn’t come with one.

Make Your First Stop the Grocery Store

Before you get to your destination, call your accommodation and ask where the closest grocery store or healthy food store is. Do your best to stop on your way from the airport or the first morning you get there to pick up items that you like to have on hand for breakfast/snack options. Some good fresh food options are:

• Fresh fruit (bananas, berries, and oranges)
• Cut up vegetables (carrots, cucumbers, and bell peppers)
• Hummus
• Organic yogurt
• Oatmeal
• Eggs
• Unsweetened almond milk or coconut milk

Support Your Digestion

It’s not uncommon for your digestion to be slowed down when traveling. If you find that you get constipated, make sure to drink plenty of water and take a higher boost of probiotics to keep things moving. Another great supplement to bring with you while traveling is magnesium. Magnesium helps with constipation, and it can help you fall asleep at night as well.

Other Things to Keep in Mind While Traveling

In addition to the tips above, keep these things in mind while traveling:

• Eat a nourishing breakfast. Breakfast is more predictable than any other meal, and you will likely have the most control over what you eat at this time. Once you are out and about, it’s less likely that you will be able to find healthy options. Try to focus on having a good protein-based breakfast to help balance your blood sugar throughout the day.
• Load up on the veggies. Whenever possible, order a salad as your main dish or get a side salad. Fresh vegetables are often forgotten when eating on-the-go.
• Carry a snack at all times. Bring a snack with you in your bag during the day so that you don’t get overly hungry or experience low blood sugar. When traveling, your eating schedule is most likely going to be more unpredictable, so having a quick snack on hand can help prevent overeating at meals.

As you can see, being prepared is the key to success if you want to stay healthy while traveling. Remember to also enjoy the local cuisine and enjoy the food culture wherever you are headed. You may even find some new flavors and spices to bring back into your own kitchen when you get home.

By Amy Krasner

*Disclaimer
The sole purpose of these articles is to provide information about
the tradition of yoga and ayurveda. This information is not intended
for use in the diagnosis, treatment, cure or prevention of any
disease. If you have any serious acute or chronic health concern,
please consult a trained health professional who can fully assess
your needs and address them effectively. Check with your doctor
before taking herbs or using essential oils when pregnant or
nursing.

The Heart Through The Eyes Of Ayurveda

Love this contribution from our very own Manas Kshirsagar.  He has a way of explaining foreign concepts in a way that's easy to understand.


In the ayurvedic texts the heart is described as "Hrdaya." This Sanskrit word consists of several parts, each with its own meaning: Hr means to receive, Da to give, and Ya to move. The very qualities of the heart are contained within its Sanskrit name. It is further described as Mahata (great) and Artha (serving all purposes). Thus, it is an organ par excellence.

The ayurvedic text Charaka describes the heart as, "indispensable for all mental and physical activities," because the entire sense perception depends on the heart.

The heart is also, most importantly, the seat of ojas. Ojas is the most refined substance in the physiology. It is the essence of the body's inner intelligence. Ojas is maintained through good diet, digestion, and living a happy, stress-free life.

The Key points to balancing heart health are Diet, excercise, and effective stress management.

Making sure to avoid excessive indulgence in food that is too hot and spicy, or food that is too heavy or astringent. Food should be consumed at the right time of day, should contain all six tastes and should be fresh, in the right proportions and eaten only when the previous meal is digested. Ayurveda also promotes favoring whole grains, fresh fruits and vegetables and good-quality protein, along with spices that are balancing to the prakruti.

There have been countless articles published and studies done on the effect of excercise on Blood pressure, diabetes, high cholesterol all of which are risk factors for cardiovascular health. A brisk 30 min walk a day is all you need!


Stress management techniques such as meditation, yoga, and pranayam have all been proven to have a significant impact on hypertension, high cholesterol and other risk factors associated with cardiovascular disease.

Take care of your heart and your heart will take care of you.
*Disclaimer
The sole purpose of these articles is to provide information about
the tradition of yoga and ayurveda. This information is not intended
for use in the diagnosis, treatment, cure or prevention of any
disease. If you have any serious acute or chronic health concern,
please consult a trained health professional who can fully assess
your needs and address them effectively. Check with your doctor
before taking herbs or using essential oils when pregnant or
nursing.

Your Brain On Stress

Stress can be caused by a lot of different things. And people have many different ways of dealing with stress. When something causes stress in the body the HPA axis kicks in. The hypothalamus will be redirecting traffic of the flight fight or freeze response. Pituitary and adrenaline glands release adrenaline and cortisol to aid in response. This complete process is detrimental to the human physiology because 1. It shuts down 2. High cortisol levels are going to depression and 3. Repeated exposure to excessive adrenaline causes depletion of the neural connections.

Studies have shown that meditators are able to settle down after a stressful situation quicker! As well as prolonged exposure does not trigger the same flight or fight response but rather activates the prefrontal cortex and regulates thoughts.

The brain/gut connection is very important in the human physiology. Understanding this connection hope to relate the two main centers of the nervous system CNS in the PNS. The vagus nerve connects the brain to the stomach.

The ability to control your response to stress and harness the positive energy of stressful situations to use it to work for you takes a lot of conditioning and practice. This is why meditation, yoga, and pranayama are all called practices. With structured stress, it allows our bodies to respond in a systematic manner while being in a controlled environment. Work hard at these practices so you'll never be overwhlemed.



You are not your brain, you are the user of your brain.

You are not your thoughts, you are the one who witnesses the thoughts.

You are not your emotions, you are the one that experiences emotions.

You are not your physical body, you are the one that lives inside the body.

With every breath, allow yourself to create space between the false you, these illusions of "you" and the True You.

Breathe in light and truth...

Breathe out fear and illusion...

Beneath the meandering thoughts, floods of emotion and bodily sensations, is the pure, wise, vibrant and omnipresent You.

May this be the foundation of your existence.

I see you through and through...

By Manas Kshirsagar


*Disclaimer
The sole purpose of these articles is to provide information about
the tradition of yoga and ayurveda. This information is not intended
for use in the diagnosis, treatment, cure or prevention of any
disease. If you have any serious acute or chronic health concern,
please consult a trained health professional who can fully assess
your needs and address them effectively. Check with your doctor
before taking herbs or using essential oils when pregnant or
nursing.

Mending The Self

Manas Krishagar

Our very own Manas Kshirsagar was a featured speaker at the online summit, Mending The Self!
Click the link below to hear his wisdom on guiding oneself through grief and loss.

http://mendingtheself.com/speaker-manas-kshirsaga/

How To Become An Early Riser

By Emily Holland

You likely know someone who has expressed his or her disdain for mornings. Or perhaps you’ve thought it yourself when the alarm goes off early Monday morning, or your kids wake you up before the sun rises. Then there are those who are up before their alarm even sounds, well rested and motivated to get a head start on their day.

Unsurprisingly, studies show that early risers, also referred to as larks, are at an advantage in more ways than one compared to night owls—those who are more active and awake at night. Here are four benefits of being an early riser and three steps to become one. For those who think they can never become one, there’s hope.

Improved Health

In a 2012 study published in the journal Emotion, adult participants who considered themselves early risers reported feeling healthier than those who thought of themselves as night owls. New research also indicates morning people may make healthier food choices, consuming a more balanced diet compared to night owls.

Additionally, early risers tend to go to sleep earlier, eliminating the temptation to consume late-night sugary snacks, a habit that can lead to weight gain and restless sleep.  

Greater Productivity

Early risers may be more productive than night owls, according to a 2009 study conducted by Christopher Randler, a biology professor at the University of Education in Heidelberg, Germany. In addition to feeling more in charge of their lives, he found that morning people tend to anticipate problems and do their best to try to minimize them. Dr. Randler’s earlier research also indicates morning people achieve better grades, which he argues opens the door to better schools and job opportunities. 

More Sleep, Less Worry  

Early risers often have an earlier bedtime, a decision that may quiet down the monkey brain. According to research published in Cognitive Therapy and Research in 2015, individuals who favored a later bedtime reported an increase in repetitive negative thinking (RNT). RNT was also associated with a reduction in sleep time. Simply put, going to bed earlier and sleeping longer may help to tame negative thoughts that can potentially lead to disruptive sleep and distress.

Enhanced Positive Emotions

In addition to improved health, the previously mentioned 2012 study published in Emotion also found early risers experience greater levels of positive emotions and are generally more satisfied with their lives than night owls. The researchers suggest this may because society’s typical 9 to 5 workday often clashes with night owls’ decision to stay up later at night.

3 Steps to Become an Early Riser

So how can you become an early riser? Ayurveda encourages the establishment of daily routines to help balance your mind and body and to maintain a peaceful state. Going to bed early and rising early are key. The Ayurvedic approach suggests waking up before or with the sunrise in order to sync the body cycle with the rise of the sun. Here are a few tips to help you get started:

Get on a Sleep Schedule

Sleep experts suggest gradually moving up your wake time by 20 minutes every morning until you’ve reached your ideal time. For example, if you’d like to start your mornings at 6 a.m., but typically sleep until 7 a.m., start by rising at 6:40 a.m., then 6:20 a.m., and so on. Waking up earlier should signal your body to fall asleep earlier as well. If you’re waking up 20 minutes earlier in the morning, you will likely fall asleep 20 minutes earlier in the evening.

As difficult as it may be at first, try to stick to your routine on the weekends as well, since staying up late and sleeping in on these days can potentially sabotage your entire week.

Create Morning Rituals

Establish a morning routine to help you better achieve your purpose: to nourish your body and mind so you’re at your best all day. Ayurveda encourages early morning rituals that energize and cleanse the body and mind while instilling peace. Below are a few suggestions to incorporate into your morning routine:

• Go for an early morning walk (sun exposure is vital early in the morning)
• Practice yoga
• Meditate
• Practice mindful breathing
• Take a bath
• Drink warm water with lemon and/or ginger
• Give yourself an oil-infused massage
• Journal
• Clean your tongue before brushing your teeth

Develop an Evening Routine

The quality and duration of sleep you get the night before will inevitably determine how you spend your morning. If you stay up late to catch up on work emails, you are less likely to wake up feeling rejuvenated and motivated to start your early morning routine. Ultimately, a restful evening will translate into a better morning. Here are a few tips for cultivating calmer evenings:

• Start to gear down around the same time every night.
• Turn off all electronics at least two hours before bedtime and put them away (you’ll be less tempted to use them if you can’t see them).
• Avoid eating at least three hours before bed.
• Drink warm milk with cardamom and honey or brew herbal teas such as chamomile or lavender.
• Combat evening stress by meditating, journaling, or reading.
• Listen to soothing music.

Follow this advice to start your days off on a high note—yes, even you night owls.

By Emily Holland

*Disclaimer
The sole purpose of these articles is to provide information about
the tradition of yoga and ayurveda. This information is not intended
for use in the diagnosis, treatment, cure or prevention of any
disease. If you have any serious acute or chronic health concern,
please consult a trained health professional who can fully assess
your needs and address them effectively. Check with your doctor
before taking herbs or using essential oils when pregnant or
nursing.