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

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!

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?

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

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.