Whole Food Plant Based Diet

It’s official! I now have a certificate from Cornell University in Plant Based Nutrition. I have been following the diet (officially called, whole food plant based diet – WFPBD) for the past few months and feel great. I have a lot more energy and feel lighter.  Also, at the risk of too much information, my digestive system is working like clockwork.

My next goal is to start a WFPBD and yoga/exercise program for women going through menopause. It can be a tricky time of life and my program aims to make it as painless as possible. I went through menopause early due to breast cancer treatment. As a result I have become slightly obsessed with figuring out how to reduce symptoms, such as weight gain, fatigue and hot flashes. Thanks to the WFPBD and yoga/exercise, I have never been better. By  using my own body to test different food combinations and exercise regimes I have been able to come up with the optimal plan. I really dislike the word “diet” as it seems to carry many negative connotations with it. I like to think of WFPBD as a lifestyle. I will offers all kinds of information, like recipes, exercise/yoga videos and useful tips, which make it a way of life instead of a short term fix.

I realize that everyone is different, but I believe diet and exercise are the common denominator for all. I have found a way to feel great and not put on a ton of extra weight. I am running a test pilot this fall and will launch the official program in the spring of 2019. Stick with me and we’ll get through this together!

WFPBD photo

 

Cooking with Sig!

My husband is an amazing cook and loves getting creative in the kitchen. I have been the reliable day to day cook which can be kind of boring.  I’m currently in the middle of a plant based nutrition course and have suddenly become incredibly inspired!   This is a picture of a recipe I like from Julie Montagu’s Super Foods cookbook.  It takes about 45 minutes to make and is not only delicious, it’s  incredibly filling.

Mung Bean, Sweet Potato and Pomegranate Casserole. I’d say it’s more like a stew than a casserole, but the bottom line is, it’s yummy and my whole family loved it.

If you’d like the recipe, pm me and I’ll send it to you!

Cheers,

Sig

 

 

Yoga For Low Back Pain

Over the past weekend I attended a two-day seminar with the amazing Robin Monro.  He is one of the leading experts in the U.K. on how to treat lower back pain (LBP) with yoga and has pioneered a new way to help  teachers along with their students to assess LBP via his website.  It was interesting to learn about how back pain is treated by the medical community and how  little research has been done to show how yoga can help.

We covered  the many different types of back pain, how to asses the differences through a variety of tests and how to teach specific poses to help strengthen and eventually heal some of these injuries.  Twelve hours over two days wasn’t enough, but it has definitely started me on an interesting path with further study to come.  If you have lower back problems and are interested in how yoga can help, please send me an email.   There is so much we can do to help and I’m excited to share my knowledge! Robin MonroI’m just hoping when and if I’m Robin’s age that I’ll still sitting on the floor showing poses and teaching cool stuff like him.  What an absolute inspiration!

Cheers!

Sig

aka…thestiffyogini

yogawithsig@gmail.com

 

The Winter Blues

I don’t know what the weather has been like where you live, but here in London it’s been cold, dark and dreary for months now. When I experienced my first winter in London it was a real shock.  The sun doesn’t come up until after 8:00 and in December it is dark by 3:30 in the afternoon. I found I was suddenly tired all the time, cranky and as it turns out completely low in vitamin D!  Vitamin D deficiency is a real problem in the UK and can affect your health and mood.  It can also be a problem if you live in an area with high pollution, spend a lot of time indoors, live in a big city where buildings block sunlight and often use sunscreen. It is best to take a supplement during the cold and dark months and make sure you are eating foods rich in vitamin D. Foods such as salmon, cheese, egg yolks and foods fortified with vitamin D, like milk, orange juice, soy milk and cereals. Proper levels of vitamin D will not only keep you healthy, it can also help with weight loss, fight off disease and boost your mood.    Your doctor will be able to give you a simple blood test to see where your levels are at and advise you on how much to supplement.

Another good way to boost your mood is with breathing exercises.  This is one of my favorites!

Find a seated position that is comfortable for you and sit up straight.  As you inhale and exhale, count your breath. Count silently in your head or use your fingers.  Here is a pattern to get you started, but there is no right or wrong so go ahead and experiment to find the right combination for you.

-Inhale 5, exhale 5 (5-6 rounds)

-Inhale 5, exhale 8 (5-6 rounds)

-Inhale 5, hold the breath for 5, exhale for 5 (5-6 rounds)

You may find this puts you in a meditative state and calms the mind.  Hopefully leaving you full of energy and with a clear head.   Give it a go and see where it takes you!

 

Getting Started with Downward Dog

Going to your first yoga class can be nerve racking and even more so if you are the north side of flexible like me!   One of the first poses you’ll encounter is downward dog.  Often you will hear the instructor say things like: “press down through your hands, spin your elbows and shoulders away from your ears, pull your hips up, back and down, tighten your leg muscles and let your neck and head relax.”  That’s a lot of information for one pose!  Below is a simplified version that will  make it easier to follow and process the instructions. The only difference between downward dog and this practice pose is the stance. Instead of having your feet hip width apart they will be a in a wide stance. This will keep the weight out of your arms and shoulders and make it easier to concentrate on the instructions.   It is a great way to get the correct alignment.

Begin in a wide stance and your toes slightly turned in.

Next, place your hands on the mat and slowly walk them forward.

Place your hands shoulder width apart, arms and back should be straight.

This should feel good and there should not be a lot of pressure on your shoulders.  Now you can begin to get the feeling of what it is like to press through your hands and  rotate your shoulders away from your ears. Also practice tightening the muscles in your legs and pulling your hips upwards while pressing down with your heals.  When you’ve had enough, walk your hands back up to your feet and slowly roll up to standing.

Et voila, that is the beginning to a successful downward dog.  Practice this several times before going to class.  The instructions for a regular downward dog will make a lot more sense, I promise!

yoga selfie

Cheers!

Sig

aka…thestiffyogini

Welcome to Yoga with Sig!

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I qualified as a yoga instructor in December 2016 at the young age of 50 and have been teaching ever since. Getting started as a teacher has been fun, challenging and interesting all at the same time.  Classes are ashtanga based with good music and plenty of time to reflect and play.

It was a bit of a struggle to come up with a name after my original idea, The Stiff Yogini, didn’t fare so well when I tossed it out to friends and family. Bought the URL and everything, but apparently it brings up visions of DEATH! My hope was that it would encourage more people to try yoga since I am a stiff person myself. Stiffness wasn’t always the case, but I had breast cancer a few years back and the medication I take blocks all hormones and makes touching ones toes a challenge.   Sooooo, Yoga with Sig it is!  All shapes, sizes and various stages of flexibility are welcome!

I can’t promise that this blog will be only about yoga; there’s so much to explore and I have loads of ideas I’d like to bring  you.  I’m hoping to cover topics such as cooking, everyday life, how not to be neurotic in a neurotic world,  how to say “no” without ruffling too many feathers, kids, family, dogs, the kitchen sink and of course yoga.

Themes will  emerge as we go along, but one thing I can promise is humor, quite possibly the most important thing to remember as we try to navigate in this crazy world.   It’s a true necessity and helps us to stay positive and to continue forward.

Cheers!

Sig…aka The Stiff Yogini