, , , , , ,

Free Lecture on Hydration Strategies by Dr. Dana Cohen

quench with dana cohen md and gina bria

“Chronic headaches, brain fog, fatigue, weight gain, insomnia, gut pain, autoimmune conditions… We may think these and other all-too-common modern maladies are due to gluten intake or too much sugar or too little exercise. But there is another missing piece to the health puzzle: Proper hydration,” explains Dr. Dana Cohen, author of the book “Quench.”

Join us Monday, June 25th at 7:15pm at our Midtown studio as Dr. Cohen tells us more with an informative and inspiring lecture on hydration strategies. The lecture will be followed by an open Q & A.

To RSVP, email Jen@bodenyc.com

bodē nyc Midtown

797 8th Ave

(212) 245-2525
, ,

How a Smoothie Can Save Your Mornings

June 14th, 2017, by Ania Dunlop from Food for Zen

We could all use smoother mornings, right? The chaotic morning routine in my house has me barking orders like a drill sergeant to the tune of “brush your teeth, get your socks on, put your backpack on!” I am also making breakfast like a short order cook and furiously packing lunches, which really should have been prepared the night before.

Before I discovered smoothies, the rare day I had breakfast, it would either be oatmeal or toast with almond butter, which didn’t really keep me satiated until lunch or provided super nutrition.

Enter the smoothie…My (morning) life changed when I got the Vitamix. Yes, yes, I know everyone is raving about it but I truly have to tell you that it’s awesome. I use it EVERY SINGLE DAY to blend smoothies, soups and make snacks. It has the ability to break down even the toughest vegetable fibers into velvety concoctions so your green smoothie doesn’t taste like sh**, err I mean grit. I no longer worry what I will have for breakfast as long as I have some frozen berries and a handful of greens to work with.

This post has been made possible by Ania Dunlop from Food for Zen

This post has been made possible by Ania Dunlop from Food for Zen. Learn more at foodforzen.com

Since I needed to boost my protein intake (doctor’s orders), I put a tablespoon of organic pumpkin protein powder (yes, who knew?) which is full of goodness with 20% of daily value of iron, which I definitely need since I am not a meat lover. If you opt for whey, please make sure it comes from clean, grass fed cows, otherwise you can use hemp or chia seeds, which are good protein sources.

With the smoothie, you will get several servings of fruits and veggies before you even get dressed! You will feel fuller until lunch compared to even the most tricked out oatmeal and who knows, you may even drop a couple of pounds since you stop loading up on carbs. Best of all, you will start your day on a good note with a weird feeling of control over your life.

Ready? Here are some general guidelines which will give you endless options for your new and improved “breakfast”:

1. PICK YOU BASE

(1 cup)

  • Coconut water – my favorite
  • Coconut milk
  • Herbal tea
  • Water
  • Almond milk
  • Rice milk
  • Hemp milk

2. PICK YOUR VEGGIES

(1 cup)

  • Spinach
  • Kale
  • Chard
  • Romaine lettuce
  • Parsley
  • Collards
  • Mixed greens
  • Cilantro (it’s really strong so adjust your taste buds with other greens first)

3. PICK YOUR FRUIT

(1 cup)

  • Apple
  • Pear
  • Lemon
  • Banana
  • Cherries*
  • Raspberries*
  • Strawberries*
  • Blueberries*
  • Blackberries*
  • Mango*
  • Pineapple*
  • Peaches*
  • Avocado

* Use frozen for greater convenience, otherwise use a bit of ice

4. PICK YOUR SUPERFOOD EXTRAS

(1 tablespoon)

  • Protein powder (important if you want to last till lunch)
  • Raw cacao powder (who doesn’t like chocolate?)
  • Almond butter (extra protein and yummy taste)
  • Chia seeds (protein, calcium and omega 3’s)
  • Hemp Seeds  (protein and omega 3’s)
  • Goji berries (loads of Vitamin A – great for skin)
  • Camu powder (loads of Vitamin C – great for keeping you beautiful and boosting immune system)
  • Maca (for energy and stress adaptor)
  • Coconut oil (good fat, antibacterial, boosts immune system)

Blend your base, veggies and fruit with a bit of ice, if not using frozen fruit, until smooth. Add protein powder and superfoods at the very end, protein powder should not be over-mixed. Ok now, go get your own smoothie!

I wish you happier mornings!

, ,

Why Are Electrolytes Important?

Electrolytes are minerals in your blood and other body fluids that carry an electric charge and they affect how your body functions in many ways, including:

  • The amount of water in your body
  • The acidity of your blood (pH)
  • Your muscle function
  • Other important processes

You lose electrolytes when you sweat. You must replace them by drinking fluids that contain electrolytes. Plain water does not contain electrolytes. Common electrolytes include:

  • Calcium
  • Chloride
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium

It is important that you not only drink water before class, but also that you are prepared with electrolytes in your system.  After class, make sure that you properly replenish them as well. Many of the electrolytes listed above can be found in nutrient dense foods, but Bikram Yoga NYC also carries a wide array of products that contain some of the minerals and electrolytes that you need.

  • Core Natural Water
  • Harmless Harvest Natural Coconut Water
  • Fresh Squeezed Juices from Pulp
  • Isotonix Daily Essential Multivitamins
  • Emergen-C Packets
  • Motive Pure Liquid Electrolytes
  • Ultima Replenisher

If you find yourself cramping during or after class, often it’s a result of a lack of these important minerals. Ask at the front desk which of these products might be right for you.

How do Electrolytes work?

, ,

Supercharge Your Health with 3 Habits

By Ania Dunlop, a BYNYC Healthy Living Series writer from Food for Zen

With spring just around the corner, most people let their New Year’s resolutions slide as life gets in the way. But don’t wait until 2018 to get motivated again. Start with small, sustainable habits and think of wellness as a journey. Forget overly ambitious detoxes or training regimens. Adopt one healthy habit and, when it becomes a part of your daily routine, graduate to the next one. Your health journey will become a smooth ride without the usual overwhelm.

Here are my top 3 tips to clean up your diet for good.

1. Start your day with warm lemon water

After an overnight fast, your body is dehydrated so this will ensure you are hydrating properly for the day. Adding lemon juice will help detoxify and stimulate your digestion (and elimination, which is super important for a health body). To make your morning lemon drink, warm a cup of water, squeeze juice from half a lemon and sip slowly. For bonus points, add a teaspoon of raw apple cider and a pinch of cayenne pepper.  

2. Build a rock solid immune system with these two supplements

Probiotics
The human body houses more than a trillion of bacteria, an ecosystem called a microbiome. You might say we are more bacteria than human! These good bacteria, called probiotics, live in symbiosis with us, helping us digest food, keep our immune system strong and regulate our moods. However, our modern lifestyle, full of stress, poor diet, medications and environmental toxins, can throw off this delicate balance and turn these friendly inhabitants into pathogens. People with disregulated microbiomes often feel tired and toxic, suffer from food sensitivities, acne, and have weak immune systems. So if you are prone to colds or digestive issues you might want to build up your little bacteria friends.

how-to-make-sauerkraut

Adding fermented foods such as sauerkraut, kimchee, miso and tempeh to your diet is a great way to “supplement” naturally. But if you are not a fermented food lover, I recommend a good probiotic with multiple strains, 25-50 billion units daily.

Vitamin D
While actually a hormone, Vitamin D is a fat soluble vitamin affecting thousands of genes. Originally linked to strong bones, it’s essential to keeping your entire body healthy, from fighting off infections, reducing inflammation to protecting us from a long list of scary diseases like cancers, autoimmune diseases, Alzheimer’s and Crohn’s. Vitamin D is the superhero you need to pay attention to. 

To get Vitamin D, you either need sunlight exposure or supplements because it’s difficult to get it from food alone. In my hemisphere, it’s almost impossible to get enough Vitamin D from the sun between the months of October and April, so supplementation makes sense. I recommend Vitamin D3, which is the active form. While not a standard test, ask your doctor to test your Vitamin D levels. The general consensus is that the optimal level is at 50-70 ng/ml (or higher for cancer treatment).

3. Eat one pound of vegetables a day, every day

It does seem daunting, doesn’t it? How do you fit eating the rainbow into just one day? Let’s break this down and start with why. Study after study shows that eating 7 or more servings of vegetables a day reduces your risk of dying by more than 40% (cancer 24% and heart disease 31%). If it came in a pill form we would all be popping it!

Vitamins and minerals in plants keep us healthy, but it’s also the phytonutrients that work synergistically with our bodies that provide us with a secondary function of fighting off diseases and increasing our longevity. Merely taking a multi is not going to cut it, you need the real stuff!  

veggies

One pound of vegetables is between 5-10 cups (depending on the type) and I recommend eating 50% raw and 50% cooked. You don’t have to go full vegan to get the benefit, just build your meals around veggies and get them into every nook and cranny of your diet. 

I used to dismiss vegetables because I didn’t know how to make them taste good and didn’t link them to health. Now that I’m motivated by living a long healthy life I blend greens for breakfast, cook up a vegetable soup or salad with protein for lunch and make a big pot of vegetable curry for dinner.  

Find your motivation! Whether it’s a healthy glow or a slim waist, adopting a whole food (mostly) plant based diet is the single most important health-building habit. 

Keep in touch with me at foodforzen.com

, , ,

12 Steps to Healthy Weight Loss

Losing weight is hard, right? We make resolutions and promises to ourselves each year but rarely keep them. Some of us go on a juice cleanse, some follow a diet de jour, while others resort to extreme exercise. But too often we get derailed, deprived and deflated. Today, I want to offer you a no-diet diet, no cleanse and no gimmicks.

What’s is this perfect no diet diet? It’s a clean eating lifestyle. This means rejecting processed foods and cooking the majority of your meals at home because that is the one and only gateway to permanent weight loss and effortless maintenance. Clean eating involves a lifetime commitment, which will be annoying at first, but once you are empowered with knowledge and feeling amazing, you will never want to go back to eating any other way.

Follow my 12 tips and you will never have to worry about excess pounds, not to mention you will have amazing energy, good skin and clear mind.

1. Get off sugar. Sugar and high fructose corn syrup cause your liver to store fat more efficiently around your tummy. It’s highly addictive and interferes with your body’s ability to know when it’s full.

2. Don’t drink your calories. Skip the soda, specialty coffees and mind your adult beverage intake. Couple of glasses of wine is a fine way to unwind but it adds up to approximately 250 empty calories. Drink lots of water (add lemon!) as hunger is often confused with dehydration.

3. Give up refined carbs like bread and pasta. Refined carbohydrates affect the body in similar ways to sugar, storing fat in your trouble spots like belly, butt and thighs (our trouble areas!). Replace toxic carbs with complex carbs such as fruits, (root) vegetables and whole grains (millet, brown rice, oats, quinoa, amaranth and buckwheat).

4. Eat quality protein. Include protein with every meal and choose plants such as nuts and nut butters, beans, seeds (pumpkin, sunflower, chia and hemp). Limit your animal intake to grass fed, pastured and organic meats to avoid exposure to antibiotics and hormones.

5. Detox with green vegetables. Green leafy veggies help you de-bloat and flood your body with vitamins and minerals. Choose bitter greens like arugula, watercress, kale, chard, mustard green to support your digestion. Blend and juice your way to skinny!

6. Eat good fat. Fat doesn’t make you fat, it’s the sugar and processing (especially in low fat foods)! Choose healthy fats like avocado, coconut oil, nuts, seeds and flaxseeds as well as fatty fish like salmon, sardines and mackerel. Fat gives your energy, healthy skin and hair and supports weight loss by helping you stay full and reduce cravings for sugar. Just control your portion as 1 gram of fat has twice the calories of carbs and proteins.

7. Cook at home. Cooking at home allows you to control portions and quality of ingredients. Eating minimally processed foods, as close to its original source as possible, is the single most important thing you can do for your waist.

8. Fix your digestive health. Hidden food sensitivities can cause inflammation and sabotage weight loss. Consider an elimination diet to rule out any triggers to common allergens such as wheat, dairy, corn and soy.

9. Sleep 7-8 hours a nights. Sleep deprivation disrupts your metabolism, causes you to overeat and leads to sugar cravings. Catch some zzzs to lose more pounds.

10. Exercise! Commit to making Bikram Yoga a part of your life in 2016. Aim to visit at least 3 times a week to see optimal results. Make sure to keep your body hydrated and full of electrolytes.

11. Calm your mind. We live in a stressful world but chronically high cortisol leads to abdominal weight gain. Manage your stress by meditating and practicing mindfulness. Let it go. Don’t let stress appear as extra pounds.

12. Balance your hormones. Have your adrenal and thyroid hormones checked to ensure your hormones are working properly.

, ,

Yoga Science: Why Does Bikram Yoga Make You Feel Good?

Bikram Yoga NYC has been a vocal advocate of the medical benefits of yoga for years and in February 2014, we hosted a research symposium that looked at the relationship between science and yoga. We all know it makes you feel good, but what exactly does it do? What are some of the benefits of making Bikram Yoga a regular part of your life?

1) It works ALL of your muscles

10891996_10152514982366994_1611925859022178212_n

 

2) It works ALL of your body systems

734645_10153239245756994_2276412018533621268_n

 

3) It works every organ, joint, tendon, ligament and bone

10434000_10152205047921994_1674805799215068625_n

 

4) Keeps you constantly hydrating and that’s a good thing

10155517_10153239247346994_2778077366430392825_n

 

5) Ph.D Research studies on the medical benefits show conclusive correlations 934045_10153239247061994_8707007435731422194_n

The graph in the illustration above was taken from a research study at Colorado State University and released through Pure Action – Yoga is Medicine. While the data points of students metabolic rate, heart rate and core temperatures are interesting to know, Dr. Stacy Hunter, Research Director at Pure Action is also behind a number of research studies, including:

Hunter SD, Tarumi T, Dhindsa MS, Nualnim N, Tanaka H. Hatha yoga and vascular function: results from cross-sectional and interventional studies. J Bodyw Mov Ther. 17(3): 322-327, 2013. 

Hunter SD, Dhindsa M, Cunningham E, Tarumi T, Alkatan M, Nualnim N, Tanaka H. Improvements in glucose tolerance with Bikram yoga in older, obese adults: a pilot study. J Bodyw Mov Ther. 17(4): 404-407, 2013.

Hunter SD, Dhindsa M, Cunningham E, Tarumi T, Alkatan M, Nualnim N, Tanaka H. The effect of Bikram yoga on arterial stiffness in young and older adults. J Alt Complement Ther. 19(2): 930-934, 2013.

Miles SC, Chou CC, Lin HF, Nualnim N, Dhindsa MD, Hunter SD, Tanaka H. Arterial blood pressure and hemodynamic responses to yoga practice. Altern Ther Health Med. 19(1): 38-45, 2013

These studies provide conclusive proof that a regular yoga practice can provide real world medical benefits. Dr. Hunter, arguably the world’s leading authority on medical science as it relates to yoga, is hosting a research conference in Texas this summer dedicated to this topic. For more information click below.

Pure Action 1st Annual Research Conference

 

stacy-218x300Dr. Stacy Hunter received her Master’s degree in Exercise Physiology from the University of Tennessee, Knoxville in 2008 where she studied racial differences in anaerobic performance. In 2011, she received her Ph.D. in Clinical Exercise Physiology from the University of Texas at Austin’s Department of Kinesiology and Health Education working in the Cardiovascular Aging Research Laboratory where the focus of her dissertation was on the effects of yoga on arterial stiffness and vascular endothelial function. She has published several studies on the effects of yoga on indices of vascular and metabolic health. As a pioneer in this widely unexplored field, she performed the first yoga studies of their kind and continues her efforts in bridging the gap between the anecdotal and empirical evidence of the health claims associated with hatha yoga as the research director for PURE Action.

, , ,

SALE: 60 Classes for the price of 50

Though December 31st, get 10 free classes when purchasing a 50 pack! Valid for a full 365 days, the package does not activate until you come take your first class using it. Purchase now and hang onto this deal until you’re ready. Also receive 875 Rewards points to use toward discounted at the studio and awesome free/discounted rewards from our network partners.

Questions? Give us a call! Contact numbers for all 4 locations are at the bottom of this page.

[mk_pricing_table style=”monocolor” table_number=”1″ tables=”11680″ order=”DESC” orderby=”date”][/mk_pricing_table][mk_countdown title=”Sale ends in…” date=”12/31/2016 23:59:00″ offset=”-5″]
, , ,

2016 Winter Solstice Class

We’re thrilled to announce this year’s Winter Solstice class led by the amazing Chrystine Cooper! This silent class is recommended for students who’ve taken at least 10 classes. Call any studio to reserve your spot ahead of December 15th. On and after December 15th students can visit bikramyoganyc.com/schedule to reserve a spot with their existing package.

Details
Winter Solstice Class 2016
Date: Wednesday, December 21st
Time: 7:00pm to 8:30pm
Location: Bikram Yoga NYC Flatiron
Phone: 212.206.9400
Price: Use any existing package to reserve your spot!

 

, ,

Online Gift Cards – Giving and Receiving

Unsure what to give or ask for this holiday season? Gift Cards at Bikram Yoga NYC are easy, affordable and most importantly show the giver cares for the health of the recipient. For a limited time, take 15% off any size gift card (for example, $100 gift cards are $85). Sale ends December 8th.

GIVING YOGA

Using the link below and you’ll be able to design a gift card of any value using your card on file. Customize the picture, text and recipient name. You can even specify the gift card to be sent on a specific date! IMPORTANT – be sure to check the box next to “Send recipient gift card via email” and insure the recipient’s email address is correctly.

giftcardexample

RECEIVING YOGA

Ask your friends, co-workers or loved ones for the gift that keeps giving all year long, Bikram Yoga. Either forward them the link to this page or the link directly below. IMPORTANT – in order to have the giver avoid having to register as a student, please let them know to click “Login as Guest” during checkout.

CLICK HERE TO GIVE A BIKRAM YOGA NYC GIFT CARD

Pick from $50, $100, $200 or $500 values or create your own.

Questions? Send us an email or a call (full list of phone numbers at the bottom of this page).

, , ,

Transitioning to a Plant Based Diet

The ancient Ayurveda medicine from India dictates that majority of our food should be chewed for optimal health. In a perfect world, we would all be eating perfectly balanced, nutrient-dense meals that we chew, not drink, and there would be no need for concocting elaborate green drinks mixed in expensive blenders. I don’t know about you but my world is far from perfect and eating the recommended amount of vegetables, especially dark leafy greens, feels like a herculean effort.

So why drink green smoothies?

  • it makes the transition to a plant based diet easier and more enjoyable

  • eating drinking  green leafy vegetables is the easiest, most natural way to reduce your biological age (do I have your attention now?!)

Besides the fact that you are getting raw greens into your diet that you normally wouldn’t, greens do fantastic things for your body. They are cleansing, promote the growth of beneficial bacteria in the gut, have anti-inflammatory properties and protect against certain cancers. Green veggies are an excellent source of minerals such as calcium, iron and magnesium (which most people lack and then get it in the form of synthetic supplements). Got Kale?

Leafy greens contain large amounts of Vitamin K, which plays a super important role in bone health. While bone loss and osteoporosis are a major health concern for western women, countries like Japan with mostly vegetarian diets have a much lower incidence of fractures. For years, we have glorified dairy as a prescription for strong bones, but studies failed to find a link between dairy consumption and lower risk of fractures. The Nurses’ Health Study, a long term study conducted by the Harvard School of Public Health following thousands of nurses, found that individuals who drank one glass of milk (or less) per week were at no greater risk of fractures than were those who drank two or more glasses per week, debunking the hypothesis that high dairy consumption protects against fractures. Confusing right? The little known Vitamin K (not found in dairy!) may very well be the missing link to nourishing our bones (along with magnesium, Vitamin D and weight bearing exercise, but that’s a whole other post)!

To me, a green smoothie is a whole food supplement. Instead of popping pills, make a batch of this alive food, brimming with nutrients, to ensure you are getting several servings of vegetables that otherwise may be hard to squeeze in your daily meals.

 Are green smoothies for everyone? Almost! Although if you are prone to kidney stones or have thyroid problems, please consider this:

  • Rotate your greens in your daily smoothies for variety and maximum calcium absorption. Some greens (spinach and chard top the list) are high in oxalates, compounds that bind to calcium in the body and decrease its absorption. Traditional guidance for people with kidney stones was to limit foods high in oxalates, however, the evidence that this prevents kidney stones is inconclusive.  Read about it here. While some people might benefit from reducing high oxalate foods, more recent research indicates that an alkaline diet high in fruits and vegetables and drinking lemon water is a far more effective kidney stones prevention strategy.
  • If you have thyroid problems, listen up. Cruciferous veggies such as kale, broccoli or cauliflower are goitrogenic, meaning they can interfere with thyroid function. Does it mean you should avoid them entirely? No! They are full of micronutrients and anti-cancer antioxidants.  Instead of eating them raw, just steam, cook, or ferment them to reduce the goitrogenic properties.

Finally, here is my favorite green smoothie recipe.

My Flat Belly Green Smoothie will replenish your body with missing nutrients, leave you re-energized and ready to tackle the day with a new sense of self-care. If you are using this recipe as a meal replacement, consider adding a clean plant protein powder (like pea or pumpkin or a couple of tablespoons of hemp seeds) or simply follow with a couple of hard boiled eggs to give yourself a protein boost. Otherwise, you will be hungry by midmorning and reaching for snacks.

I make a big batch and store leftovers in glass mason jars in the refrigerator for 2-3 days, so I can have breakfast or snack ready to grab. Having prepared food that is ready to go is the secret to effortless clean eating.

Now go make a green smoothie and congratulate yourself for doing something amazing. You took care of YOU!

To your health!

Ingredients
  • 1 banana
  • 1 green apple
  • ½ avocado
  • 1 handful of spinach
  • 1 handful of kale
  • 1 handful of cilantro
  • 1 inch piece of fresh ginger
  • juice from ½ lime
  • 2 cups water or coconut water
  • 1 cup ice
  • ¼ teaspoon turmeric (or small piece of fresh turmeric) – optional
Instructions
  1. Blend in a powerful blender like the Vitamix. Add more water if the smoothie is too thick. Pour into mason jars, store leftovers in a refrigerators for up to two days.