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YOGA PANTHER

YOGA PANTHER

Category Archives: Health

8 ways matcha makes your life better

14 Sunday Jan 2018

Posted by Yoga Panther in Food, Health, Wellbeing

≈ 1 Comment

Tags

antioxidants, chlorophyll, detox, green tea, health benefits, healthy, japan, japanese, kyoto, matcha, matcha kit, matcha latte, matcha powder, matcha whisk, nutrients

If you’ve never tried it before, I know what you’re thinking…

‘What exactly is this green goo?’

You know green tea? Well matcha is its wholesome, powdered companion. Instead of chopping up and infusing with hot water, the green tea leaves are ground into a delicate powder. When mixed with water, you get the same goodness as you would drinking 10 cups of regular green tea. That’s because you’re ingesting the entire leaf, not just the watery dregs.

Made uniquely in Japan, this miracle elixir has been part of their culture for hundreds of years. It’s no coincidence that the Japanese have the longest life expectancy in the world. Now we’ve caught on, it’s becoming the top superfood across the globe.

Premium grade matcha powder I bought in Kyoto (the real deal)

‘What makes it so special?’

The green tea leaves are grown in the shade, so they produce lots of chlorophyll, giving them their characteristic green colour. That means they’re absolutely bursting with nutrients. The luscious young leaves are picked, steamed, air dried, de-stemmed and ground on stone grinding wheels. It’s a tireless process, which the Japanese have been perfecting over the past 1000 years.

‘Why should I drink it?’

People say you should always eat your greens, so why shouldn’t you drink your greens too? Basically: it’s ridiculously good for you.

   1. Boosts energy

It contains caffeine, but not nearly as much as coffee. Combined with its other nutrients, this makes you feel energised and focused throughout the day. So no jitters or afternoon slumps.

   2. Helps you relax

L-Theanine, an amino acid in matcha, produces dopamine and serotonin. This helps to calm your mind without making you feel drowsy. Fun fact: Buddhist monks drink matcha to help with meditation as it keeps them alert yet calm.

   3. Detoxes

The high concentration of chlorophyll helps flush chemicals out of your body.

   4. Stimulates metabolism

Drinking matcha can help your body burn calories four times faster than normal, with no negative side-effects.

   5. Anti-ages

It’s loaded with antioxidants (137 times more than green tea and 17 times more than blueberries). These reduce inflammation, to help you look and feel younger.

   6. Fights cancer

It’s the best source of catechins (a type of antioxidant), specifically EGCg, which is widely known for its cancer-fighting properties.

   7. Strengthens the immune system

It provides plenty of potassium, vitamins A & C, iron, protein, and calcium. The catechins in matcha have also been shown to have antibiotic properties.

   8. It tastes good

Matcha’s distinctive leafy flavour is tasty on its tod, lovely as a latte, and can even be added to desserts for guilt-free gluttony.

‘Where can I get some?!’

We can’t all go galavanting off to Kyoto for ceremonial grade matcha. But you can buy reasonably priced powder from Wholefoods, Holland and Barratt and plenty of online retailers. My favourites are Clearspring and Teapigs:

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Go traditional and get this 40g pack of powder for £10.99 (whisk sold separately) at Clearspring

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To make a matcha latte, get this kit for £23.20 at Teapigs

Or…you could just go and buy a cup someone else has made. There are plenty of places in London to get you matcha fix – check out Top 6 matcha lattes in London.

Namaste bitches!

Yoga Panther x

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8 reasons why yoga is awesome

12 Saturday Nov 2016

Posted by Yoga Panther in Fitness, Health, Mind, Wellbeing, Yoga

≈ Leave a comment

Tags

balance, crow pose, flexibility, full wheel pose, happiness, mindfulness, posture, relaxation, strength, Yoga, yoga poses

Yoga

There’s no doubt that yoga works wonders for both your mind and body – whether it’s a morning sun salutation to energise you for the day ahead, or an evening vinyasa flow to unwind after a hard day’s work.

I’ve been an yogi for about 3 years now and it’s changed my life. Not only am I fitter, I’m less stressed and I’ve learnt to be more mindful.

Here are my top 8 reasons why yoga is awesome:

1)  It makes you bendy

All the stretching involved helps you loosen up your muscles and joints, and this becomes even more important as you get older. I’ve never been the most flexible of folk, but since I’ve started yoga I can do all sorts of cool stuff, like this ‘full wheel’ pose:

10155001_10152431681277321_1445667945298654560_n (1)2)  It gives you strength

Who needs to spend hours weightlifting in the gym when you can use your own body weight to make you strong? It’s so empowering knowing that every session I’m building up stamina and toning muscle so I can do more complex poses like ‘crow’:

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3)  It perfects your posture

If you’re a desk slave like me, you probably spend a lot of time hunched up. In yoga, a lot of poses require you to elongate your spine and bring your shoulders down. And when you apply this to your day-to-day life, you’ll be less likely to get back aches and pains.

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4)  You can do it anywhere

The best thing about yoga is you don’t need any fancy equipment. Just a yoga mat. And yourself. Sometimes you don’t even need a mat:

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5)  It improves your balance

Lots of yoga poses involve balancing. Practicing this can give you better awareness of your body as you’ll learn how to position your muscles and sense where your body needs to be. This will reduce the risk of falling on your face. And it’s not just the physical side – yoga helps you balance your mind too. It’s all about thinking positively.

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6)  It’s fun!

If you’re going to do something repeatedly, you’ve got to enjoy it. I find it so satisfying when I’m flowing into each pose, like a graceful yoga ballerina. And it’s even more rewarding when I can master more challenging poses. Each class is a step closer to that.

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7)  You can relax easier

In my evening yoga classes, I often wish I can be transported from the mat to my bed. It’s just so damn calming! A big part of yoga is learning to control your breathing – slowing it down and inhaling and exhaling deeply – which can be very meditative.

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8)  It makes you happy

“I feel crap” said no one ever after a yoga class. I always leave the session feeling amazing. That’s because yoga releases the hormone oxytocin, which floods your body with feelings of happiness and wellbeing. Neat huh?

IMG_0995Namaste bitches.

Yoga panther x

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What happened when I tried to have a totally healthy week

24 Tuesday May 2016

Posted by Yoga Panther in Food, Health, Wellbeing, Yoga

≈ 2 Comments

Tags

avocado, challenge, Fitness, healthy, massage, salad, Wellbeing, Yoga

Dumb bells

Act like a lady, lift like a boss

Anyone who knows me will know I’ve become a bit of a health nerd of late.

Someone who opts for the superfood salad at a restaurant specialising in grilled meat. Someone who makes yoga videos, only drinks herbal tea and spends her spare time perfecting her power balls.

But it’s not all fun and games.

Being healthy can be a mighty blow to the bank balance. I shiver at the thought of how much I spend on yoga classes and avocados.

Also, cutting down on sugar means I’m craving the stuff even more. I won’t tell you about the time I binged on 3 Simpson-style doughnuts, an Oreo ice cream sandwich and a slab of homemade banana bread. In one evening.

And I often struggle to even find time to be healthy. You need to be super organised to plan and prepare meals and schedule in those work outs. A bit tricky when I spend all my time going to gigs, events or exhibitions. Because, London.

So, inspired by meeting health guru Madeleine Shaw the other week, and the fact that it was health and wellbeing week at work, I decided to have a totally wholesome, mindful and active week. While making time for my social commitments. Without spending an arm and a leg.

Here goes…

Monday

I definitely started with a bang. Monday involved healthy eats and hardcore work outs.

I picked up one of the free breakfast pots being given out at work – yoghurt topped with granola, blueberries and raspberries. Yum. I added some seeds and goji berries to mine for added goodness.

Added some seeds and goji berries to the breakfast pot

At lunch I went to Gymbox for the first time for my free trial day. I tried their ashtanga yoga session in this crazy-ass room overlooking the rest of the gym. Pretty fast-paced and I definitely worked up a sweat.

Gymbox trial

At lunch I got creative with some Ryvita, avocados, feta, tomatoes and cucumber.

Avocado, feta, tomato and cucumber Ryvitas for lunchAfter work I returned to Gymbox for their ‘Frame Fitness’ class. I don’t think I’ve ever felt so unfit. Like circuits on steroids, it was a blur of pull-ups, squats, press-ups, burpees, running planks, sit-ups and Russian twists. Whew!

I couldn’t believe it when I made it to the end of the 45-minute session. I got a bit of a runner’s high and somehow stayed at the gym for another hour of cross training, cycling and yoga. I just didn’t get tired.

after-frame-fitness-class

The great thing about working out until 8.30pm is the half price sale at Itsu is on! So naturally I got my favourite – chicken teriyaki salad – at the reduced price of £2.50.

Healthy post workout meal from Itsu

Tuesday

After my insane workout yesterday, I thought it best to take it easy today. I made another tasty lunch with the same ingredients as yesterday, but this time I picked up a multigrain triangle roll from Tesco for 25p.

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Next I had a ‘health MOT’ – another work perk. I was tested by a health specialist from Nuffield Health and found out that my blood pressure and glucose levels are normal, but my cholesterol was only JUST within the normal range. Need to keep off the cakes and biscuits…

Wednesday

I started the day with some Planet Organic grain-free granola featuring nuts, seeds, coconut, dried banana, raisins and spirulina (fancy word for algae). I added some goji berries and blueberries to make it colourful. You don’t want to know how much this costs. I got a cheeky one for free at the Madeleine Shaw event.

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At lunch I decided to chill out and go to a FREE creative meditation session at Inner Space. A little too relaxing maybe, as I kept nodding off. But I managed to unwind as I visualised being on a tropical beach with white sand and turquoise sea.

I was going to do some yoga when I got home, but since it was two days after my hard core work out, I ached like crazy. So instead I made a batch of power bars. You literally chuck goji berries, sultanas, dates, chia seeds, almonds, cacao powder and coconut oil into food processor, mould it…and boom! Great alternative to a chocolate bar.

IMG_6188Thursday

Everyone’s going on about matcha green tea at the moment. Apparently it’s the equivalent of drinking 10 cups of normal green tea. So I thought I’d see what all the fuss was about by trying a matcha latte at Salad Pride (sweet little cafe in Neal’s Yard). Let’s just say it won’t be my last…

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Friday

For lunch I made a yummy wrap filled with cous cous, spinach, avocado, tomato and cucumber.

IMG_6115Later on I had a free chair massage at work, which eased me up after a stressful morning.

Saturday

The key to a healthy mind is to keep exercising it by learning new things. So I forced myself out of bed to get to an all-day copywriting event at The Rag Factory. It was great to hear from my fellow copywriters and get some tips about freelancing.

On our break for lunch, I strolled down Brick Lane in search of healthy food. I was drawn to Suito, a swanky new place serving up delicious Japanese food. I went for the chicken teriyaki donburi with veg. Seriously good.

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Sunday

My body had finally recovered in time for Be:Fit London – an awesome little fitness festival for women. We started with a ‘Strala Yoga’ class from Tara Stiles. Pretty tough session, but it was so motivating being one of around 100 yogis doing their thang.

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After swiping as many freebies from the stalls as we could, we went to a talk from Dame Kelly Holmes. So inspirational. It made me realise that settling goals to be fit isn’t a means to an end. It’s a journey. And the same goes for anything you want to achieve in life. Just enjoy the ride.

We finished with a mini trampoline class. SUCH FUN.

Just look at my haul (below)! The only things I actually bought were:

  • Vita Coco coconut water and oil: On offer for £5 together.
  • Teapigs matcha kit: A burn at £25, but it will be worth it!
  • Trek bars and Perkier bars: These were both on offer for 3 for like £2. Because you can never have too many bars.

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I ended the week in style by dining at Jamie’s Italian with my other half. I had the best superfood salad of my entire life. Just look at that avocado and broccoli perched on top of that bed of kale, chicken, pulses and grains. Even my boyfriend (who went for the steak) had food envy.

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So it is possible to stay fit and eat healthily with a busy lifestyle.

I ate healthily every day and didn’t eat a single sugary food. I did yoga (twice), hardcore circuits and even trampolining. I probably shouldn’t have exercised so much on the Monday though as I was out of action until Sunday. I didn’t stress about it though. I was mindful and I let my body unwind in the meantime with meditation and massage.

I managed to do everything I wanted to do, and still had time to chill out in the evenings. I didn’t spend too much either.

Admittedly I had a bit of help, what with all the freebies. But it’s allowed me to explore what I do and don’t like (matcha YES, hardcore circuits NOPE), so I can spend my money wisely. And I’m more motivated about being healthy than ever.

It’s all about planning, listening to your body and exercising your will power. Not forgetting to mix things up occasionally to keep things interesting!

Now where can I buy a trampoline…

Yoga Panther x

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Getting my glow on with Madeleine Shaw

17 Sunday Apr 2016

Posted by Yoga Panther in Food, Health, Wellbeing

≈ 1 Comment

Tags

book launch, eat clean, event, Food, get the glow, healthy, healthy eating, london, Madeleine Shaw, Planet Organic, ready stead glow, westbourne grove

Madeleine Shaw, Ready Steady Glow, eat clean, healthy living, book signing, planet organic

As I took my seat at the back of Planet Organic in Westbourne Grove, I couldn’t help but notice how radiant she looked. Madeleine Shaw really does glow! I’ll have what she’s having…

And now I can.

To celebrate the launch of her second book ‘Ready Steady Glow‘, Madeleine showed us just how simple, healthy and delicious its recipes are, before passing on some of her nutritional wisdom in a Q&A.

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Ready Steady Glow focuses on wholesome food for a busy lifestyle (so pretty much my ideal book). Split into 2 sections, it provides quick, easy recipes for the hectic weekdays and more involved recipes to take your time over at the weekend.

Because who has the time in the week to spend hours crafting an Instagram-ready superfood masterpiece? Just, no. She says we can all make a balanced, healthy meal in under 30 minutes. Faster than ordering a pizza.

Then, on the weekend, she reminds us to slow down and take some time to chill and unwind. Peruse your local market, select your ingredients and put together a nutritious dish at your leisure. Bliss.

Madeleine Shaw, Ready Steady Glow, eat clean, healthy living, book signing, planet organic

She demonstrated 3 recipes from the book – a spiced tomato soup, a mango and avocado salad and a key lime and avocado mousse. We sampled the first and the last. Scrumptious.

After the Q&A and meeting Madeleine afterwards, I learnt that I should:

  • Eat healthy protein in the morning for longer-lasting energy
  • Use the weekends to prep meals for the busy week ahead
  • Try turmeric (maybe in the form of turmeric milk), because it’s loaded with antioxidants
  • Take the time to chew food as it helps you feel fuller for longer and aids digestion
  • Snack on something healthy and easily digestible before working out, like carrot sticks dipped in hummus.

And that I should not:

  • Heat food in tupperware as the chemicals from the plastic can react with the food
  • Reuse water bottles – evil plastic again.

A truly inspirational evening for a budding health nerd like myself. Can’t wait to get stuck into the recipes from ‘Ready Steady Glow’…

Madeleine Shaw, Ready Steady Glow, eat clean, healthy living, book signing, planet organic

Waiting in line to get my copy signed

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❤

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Guilt-free treats from my Planet Organic goodie bag

Sam 🙂

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6 herbal teas you need in your life

16 Tuesday Feb 2016

Posted by Yoga Panther in Food, Health, Wellbeing

≈ 1 Comment

Tags

antibiotic, antioxidants, antispasmodic, chamomile tea, ginseng tea, green tea, health benefits, herbal tea, IBS, lemon and ginger tea, medicinal, peppermint tea, red bush tea, rooibos tea, tea

I’m a herbivore when it comes to tea – I only drink the herbal varieties.

One day I just decided that coffee and black tea were doing me no favours, so I gradually cut both out of my regimen. As soon as I started experimenting with the plethora of herbal flavours and researching their medicinal properties, I was hooked.

The great thing about herbal tea is it contains NO CAFFEINE. Coffee addicts not convinced? Well there are much better things in these dried herbs, spices and plants that can boost your energy, without the come down.

From short-term therapeutic effects like easing digestion, to long-term health benefits like reducing the risk of cancer, the list of ailments herbal teas can remedy goes on.

So, whether you’re new to all this or you want to find out more about the herbal boys, here are 6 essential teas and their healing powers…

Red Bush1) Rooibos
The morning tea

I always start the day with a red bush *giggle*. It’s one of the few herbals you can add milk to, so if you’re looking for a substitute for your first milky breakfast tea or coffee of the day, rooibos is your bag.

Why it’s awesome

  • Relieves stress and hypertension as it’s rich in antioxidants.
  • Keeps your teeth and bones healthy as it contains calcium, manganese and fluoride.
  • Balances blood sugar levels with the help of the rare antioxidant aspalathin.
  • Great for your skin due to the hydroxy acid and zinc.

Lemon2) Lemon and ginger
The cold buster

This sweet yet spicy drink is perfect for keeping illness at bay, as well as soothing a cold or flu – especially if you add a dash of honey as a natural antibiotic.

Why it’s awesome

  • Boosts your immune system due to the high levels of antioxidants and zinc in the ginger and Vitamin C in the lemon.
  • Relieves indigestion, heartburn and bloating as it helps your body absorb food better.
  • Promotes healthy skin, hair and teeth with its rich antioxidants and vitamins.
  • Great for weight loss as the ginger helps normalise sugar levels and improve fat absorption.

Peppermint3) Peppermint
The after-meal drink

You know that feeling when you’ve eaten a bit too much or been a tad ambitious with the spicy food? Enter peppermint. This is my go-to post-dinner tea if my stomach’s feeling dodgy. It even freshens your breath!

Why it’s awesome

  • Helps you digest food better as the bile flow is stimulated, while reducing digestive issues like IBS as it moves gas through the body.
  • Eases nausea and vomiting, especially if you suffer from motion sickness.
  • Reduces fever as the hotness of the tea causes sweating, while the menthol cools down your insides.
  • Clears congestion, mild coughs and asthma with its antispasmodic properties.

Ginseng4) Ginseng
The energy booster

This one has a heck of a lot of curative properties. That’s because it’s an adaptogen, which means it increases your body’s ability to adapt to changing situations. Pretty neat.

Why it’s awesome

  • Increases energy and alertness – as it’s an adaptogen, it heightens your resistance and helps eliminate fatigue.
  • Improves concentration and thinking capabilities as it’s a mild stimulant.
  • Aids weight loss by suppressing your appetite and regulating your metabolism.
  • Reduces risk of cancer due to ginsenosides it contains, which are believed to have anti-cancer properties.

Children, pregnant/breastfeeding women and those with high blood pressure should avoid ginseng tea.

Green5) Green
The king of teas

Okay, I lied. It’s not technically a herbal tea, and it contains some caffeine…but it’s hailed as one of the healthiest beverages on the planet.

Why it’s awesome

  • Increases concentration and gives you more stable energy due to the combination of L-theanine and a small dose of caffeine.
  • Aids weight loss by burning fat and boosting your metabolism.
  • Improves dental health with the help of catechins, which fight bacteria and plaque in your mouth. Good catechins!
  • Reduces risk of cancer as its loaded with antioxidants called polyphenols, which help suppress free radicals – those pesky things that cause ageing and disease. Bad free radicals!

Chamomile6) Chamomile
The sleep inducer

Everyone knows that if you struggle to get to sleep, a cup of chamomile tea is sure to send you right off. But that’s not all…

Why it’s awesome

  • Helps you sleep faster and better as it contains an amino acid called tryptophan, a mild sedative.
  • Calms stress and anxiety as it works as an antidepressant and relaxant.
  • Treats muscles spasms, IBS and menstrual cramps with its antispasmodic and anti-inflammatory agents.
  • Boosts your immunity – its antibacterial properties can prevent and sooth a cold or cough.

Remember…

  • Everything in moderation.
  • Always check with your doctor before bringing a new herbal tea into your diet, especially if you want to use it to manage or heal a health condition or concern.
  • If you experience any side effects to these teas, stop drinking them and consult your doctor.

Happy herbal tea drinking!

Sam 🙂

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I'm Sam and I'm a copywriter, yoga junkie and health nerd.

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