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Welcome to YOGA HOUSE
newsletter#22 June 2019

Hello and welcome to our June newsletter. This month the focus is about all things wellbeing, from yoga and meditation to a detailed summary on how to keep your gut happy and healthy. We have asked our Yoga House friends and experts in their field to contribute. We hope you enjoy reading and find it a useful guide..

We highly recommend keeping your yoga practice regular, even in the warmer months when there is more temptation to be doing other things. Through regular practice you embark on the journey of self discovery, the journey of purification of body and mind. It's your personal journey and requires awareness, commitment, courage, inner strength, patience and self discipline. But this journey brings balance between the mind, body and spirit. It awakens the desire to reconnect to your True Self, and the true Self is free, it gives access to joy and bliss, 'I am Happiness' is the nature of Self.

Yoga, meditation and healthy nutrition combined together are life changing. Set yourself a challenge, try to change just one habit that's not serving you but is there ever appearing in your life, change it for something good, maybe it can be one of the suggestions from our newsletter. We hope you feel great.  

We know that regular meditation practice is a wonderful way of keeping the mind free and body healthy, but we also know that it's not always easy to get it going. We have asked Ryan Nell the founder of Levitate Meditation to give us a few tips on how to start and keep the mediation practice consistent.
Ryan will be running a Meditation and Mindfulness Workshop at our Catford Studio on Saturday 29th June 4-6pm, £15 (booking available on the website) with more meditation classes planned very soon.

Meditation is a marathon, not a sprint. At Levitate we know that the biggest benefits of meditation come from consistency. The science is compelling... Meditation has the power to change the structure and function of your brain (and body) for the better. It can even reverse or slow the hallmark features of ageing. Many of these benefits are trait-like changes brought about by long term practice. However, as a society addicted to quick results, meditation can seem painfully slow, downright abstract, and substantially less gratifying than any number of reliable short term fixes. So how do we keep going when the going gets tough?
One thing is guaranteed to ensure that you are on the road to becoming an ex-meditator... running before you can walk. By making meditation onerous, we guarantee that our best laid intentions don't stick. A routine of one minute a day of mindfully watching your breath, is far better than a short-lived formal practice of half an hour twice a day for the first week, followed by inevitable skipped days, missed weeks, and soon meditation silently joining the long list of things -- like crossfit, journalling, and breadmaking -- that you've tried and dropped. 
Parents know that often the best way to get a child to eat their food, is to reframe it as something they WANT to do. We need to approach meditation in the same way. Think about what you want from the practice. What will keep you coming back? Peace of mind, reduced anxiety, clearer focus, greater resilience, balance and compassion... these are all things that can come from a regular practice, but you need to decide which are important to you. Reminding yourself of this each time you practice, and looking out for signs of these benefits when you are off the mat and out in the world, will keep you doing it even when you're not in the mood.
When you are getting started, and the benefits feel far off, it can feel like "present you" is getting a raw deal, so do remember to enjoy the process too! Approach your practice lightly. Give yourself the occasional day off and drop the judgement about it. Keep it interesting. Make it fun. Bored of watching your breath? Try a compassion meditation, a chocolate meditation, a mantra meditation, or a walking meditation... The variety will keep it fresh, and satisfy your need for learning and interest. An enjoyable practice will be one that you look forward to.
So, keep it short, set intentions, and do remember to enjoy the process!
GUT HEALTH by Zannie Krogh

The warmer days and longer evenings give us more occasions to socialise and go out. This can sometimes influence our eating and drinking habits which will have a huge impact on our overall wellbeing. We have asked our friend and nutritionist Zannie for  advice on how to keep the gut happy and look after our overall health. Here's what she told us...

As a nutritional therapist when I support my clients to better health I always start with the gut. The importance of good gut health goes beyond just the absorption of the nutrients from our food. Our body also contains its own inner ‘ecosystem’ of bacteria, fungi and yeast – which predominantly resides in the gut – and this is called the microbiome and it is unique for each person. 
Our gut and our digestive system although it is inside our body forms a protective barrier between the outside world and our bloodstream. Here we have important immune cells which are regulated by our microbiome and which help to protect us from unwanted pathogens.
Furthermore many of the diseases that are on the raise in the western world are linked to the health and diversity of our gut and microbiome. Allergies, asthma, autoimmune diseases, cardiovascular disease and obesity but also mental health are now being shown to be affected by the health and diversity of our microbiome.
Optimising our diet is one of the best way we can support our body and build up better immunity and health.
It is important to highlight that nutrition is individual and not everything works for everyone but for most people these simple changes can help reset our gut and improve our overall health.
  1. Diversity – Firstly eating a diverse diet! Many people are creatures of habit and we like to eat the same things very day. But variety and diversity in the diet is key to a diverse and healthy gut microbiome. Aim for 30 different types of plant based food a week which include fruit and vegetables, seeds, nuts, legumes and grains. These give us a variety of important nutrients – vitamins and minerals and polyphenols and the all-important fibres which the body needs for a good digestion. Take advantage of the summer season and all the fresh seasonalvegetables and fruit and make sure there is plenty of colour on your plate. 
  2. Fibres - aim for at least 30 grams of fibres a day. An example is an apple which is on average 4 gram,  a cup of raspberries are on average 8 gram and a stalk of broccoli around 4 gram. But if you include lots of fresh fruit, vegetables and wholegrain in your diet you will reach 30 gram easily. 
  3. Prebiotics – these are fibres that the body cannot digest but instead the good bacteria in our gut breaks the fibres down by fermentation and create short chain fatty acids which are very important for our health. Short chain fatty acids have been shown to reduce inflammation, it has also been shown to affect fat metabolism and help regulate blood sugar levels. Examples of good sources of prebiotics are Jerusalem artichoke, dandelion greens, oats, garlic, leeks, onions, chicory and asparagus. 
  4. Probiotics - has the ability to change the composition of the bacteria’s in our gut to the more favourable kinds. Examples of probiotic foods are live plain yoghurt, fermented food like kefir and kambucha, sauerkraut and good quality sourdough bread. 
  5. Mindful eating – our digestion starts in the mouth. Make sure you chew your food properly, because when we chew we start to break down the food and make it easier for the nutrients to be properly absorbed. Allowing yourself plenty of time to eat and in a non-stressful environment and always away from your desk at work is important as our digestions slows down when our body is stressed.
If you want to know more on how you can improve your own health – contact me to book a free 15 minute phone consultation. 
Zannie Krogh Registered Nutritional Therapist @ Yoga House Catford 
e. nutrition@zanniekrogh.co.uk  w. www.zanniekrogh.co.uk

PILATES - it's finally coming to Yoga House!
We are very excited to now be offering Pilates twice a week at Catford. Join us on Saturdays (starting on 8th June) 11.45am and Wednesdays 9.45am. Booking available on our website, normal class pass booking / free to members.

Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the 1920s. 

HOT YOGA - our hot yoga classes in Catford are proving to be very popular so we wanted to give you a bit more information about our heating system.
Studio 2 in Catford uses an Infrared Heating system which apart form providing a lovely warmth, has also got great health benefits.
We offer Hot Yoga classes on Mondays 6pm, Thursdays 10am, Fridays 10am + 7pm - and more are coming to our timetable soon. Remember to bring a towel for your mat and a water bottle, showers are available and you can rent a towel from the reception desk if needed.
Here's what our infrared experts mentioned about this heating system. 

Far infrared heat is the same sort of heat that you will feel when you are outside on a warm summer’s day. Radiant heat (i.e. infrared) heats objects and not the air. We humans also emit radiant heat naturally and we are particularly good at absorbing infrared heat rays. Many therapeutic treatments incorporate infrared (such as physiotherapists for pain relief) in their treatment.

An infrared heater generates warm wavelengths that our bodies absorb naturally. This extra heat helps our capillaries expand naturally which increases oxygenation and regeneration of red blood, both of which are extremely important for detoxifying our major organs. White blood cell numbers are increased through infrared heating, which boost our immune system.

When the body absorbs infrared heat, it increases blood circulation, enhances the immune system, and reduces joint pain and inflammation. 

Infrared Panels Prevent the Spread of Allergens – With the use of infrared heating panels, dust and allergens in the air are more contained. This is due to the fact that the panels do not use air to transport heat.


There are two upcoming yoga events we wanted to let you know about.
On Saturday 15th June Yogific Vegan Festival is back in Greenwich - this is their third festival. There will be lots of yoga and meditation sessions, vegan food, organic and natural produce - so if you have a free Saturday and fancy trying out some new things here's there link to their page 
I'll be there 'decoding' arm balances at 2pm in room A.

On Friday 21st June the world will celebrate the International Day of Yoga and Sweaty Betty in Blackheath are organising a class on the Heath that I will be leading. We will start at 6pm, but please let Sweaty Betty know that you are coming as they only have a limited amount of mats available
 020 8318 3918
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