As yoga practitioners, we understand the profound connection between mind, body, and spirit. The ancient practice of yoga not only brings harmony and balance to our lives but also inspires us to embrace holistic wellbeing in all aspects. While asanas, pranayama, and meditation form the core of our practice, the significance of a nourishing diet should not be overlooked. Just as we carefully select our yoga poses and breathing techniques, the food we consume plays a vital role in supporting our physical and mental vitality.
By embracing the principles of Ayurveda and integrating them into our daily lives, we can optimize our yoga practice, enhance our energy levels, and promote overall wellness.
Here’s A Diet plan to align with the yoga practice-
Pre-Yoga Snack (around 5:45 am to 6 am)
- Start your day with a glass of warm water infused with the juice of half a lemon and a pinch of turmeric to aid digestion and detoxification.
- Have a handful of soaked almonds or walnuts or a piece of fruit like a banana or an apple or
- Soaked Chia Seeds- Soak a tablespoon of chia seeds in coconut water or almond milk overnight. The gel-like consistency of chia seeds will provide hydration, while the essential fatty acids and antioxidants will support joint flexibility and overall well-being.
- Then after 5 min hydrate your body by drinking a glass of water before the practice.
Post-Yoga Practice (Breakfast) –
- After completing the yoga session, allow some time for relaxation and cool-down. Breakfast should be consumed within 30 to 60 minutes after yoga practice to replenish energy levels. Have a Nourishing breakfast that consists of a combination of carbohydrates, protein, and healthy fatty acids. Below these are some options for breakfast.
- Cooked oatmeal topped with sliced fruits like apples, bananas, berries, mangoes, or pomegranates. Can also add a sprinkle of nuts and seeds for added protein and healthy fats.
- Alternatively, you can also take a smoothie bowl with a touch of honey for natural sweetness.
- Protein-Packed Quinoa Bowl- This nutrient dense bowl will provide sustained energy, enhance digestion, and promote mental clarity throughout the yoga session.
- 1 or 2 green gram chilla.
- Peanut butter with 1-2 brown or multigrain bread.
Mid-Morning Snack (around 10:30 am )
- Rejuvenating Herbal Infusion- Sip on a cup of herbal tea infused with Ayurvedic herbs like tulsi (holy basil), ginger, or Brahmi. This will promote mental clarity, calmness, and vitality.
- Nutritious Snack- Enjoy a small portion of sprouted mung beans or a handful of roasted pumpkin seeds. These proteinpacked snacks provide sustained energy, essential nutrients, and support overall well-being.
- Nourishing Fruit Bowl- Indulge in a colorful bowl of mixed fruits, such as ripe mangoes, berries, and sliced kiwis or seasonal fruits. Garnish with a sprinkle of chia seeds or crushed almonds for added texture and nutrition. This refreshing and hydrating bowl is rich in antioxidants, fiber, and natural sugars, providing a vital mid-morning boost.
Balanced Lunch (around 12:30 pm – 1 pm )
- Wholesome Salad- Start your lunch with a vibrant salad consisting of fresh greens, colorful vegetables, and a handful of sprouts. Drizzle with a dressing made from lemon juice, cold-pressed olive oil, and a pinch of sandhav namak / Rock salt. This refreshing salad stimulates digestion, nourishes your body with vitamins and minerals, and aids in detoxification.
- Wholesome Vegetable Soup- Start a lunch with a light and nourishing vegetable soup, prepared with various seasonal vegetables, such as carrots, beans, and leafy greens. Add warming spices like cumin and coriander to enhance digestion and strengthen the immune system.
- Can take green gram soup.
Balanced Meal –
- Follow the salad with a balanced meal comprising cooked whole grains like brown rice or quinoa.
- A serving of protein such as lentils, chickpeas, or grilled tofu provides essential amino acids and supports muscle recovery.
- A side of steamed seasonal vegetables such as broccoli, beetroot, carrots, and bell peppers makes a nutritious base. Incorporate aromatic spices like cumin, coriander, and turmeric for their digestive and anti-inflammatory properties.
- Can also take 1 or 2 Satvik chapati made from nutritious ingredients like beetroot, spinach, coriander, bottle gourd etc.
Afternoon Rejuvenation (around 4:00 pm)
- Herbal Tonic – Sip on a revitalizing herbal tonic, such as ashwagandha tea or tulsiginger infusion. These adaptogenic herbs promote relaxation, reduce stress, and support the body’s natural balance.
- Healthy Snack- Indulge in a nourishing snack like a homemade energy bar.
Evening Serenity-light dinner (around 7:00 pm)
Ayurvedic healing khichadi – Ingredients –
- Basmati rice – 1/2 cup.
- Split yellow mung beans (moong dal) – 1/2 cup.
- Water – 4 cups
- Ghee or coconut oil – 1 tbsp
- Cumin seeds – 1 tsp
- Mustard seeds – 1 tsp
- Turmeric powder – 1 tsp
- Ground coriander – 1/2 tsp
- Ground cumin – 1/2 tsp
- Ground ginger – 1/2 tsp
- Ground cardamom – 1/2 tsp
- Ground cinnamon – 1/4 tsp
- Pinch of asafoetida (hing)
- Salt to taste
- Coriander leaves for garnish
Ayurvedic Infusion-
- Grated fresh ginger – 1 tsp.
- Grated fresh turmeric – 1 tsp.
- Tulsi (holy basil) leaves – 2 to 3
- Curry leaves – 2 to 3
Prepare the Ayurvedic infusion –
- Boil grated ginger, grated turmeric, Tulsi leaves, and neem leaves in 1 cup of water. Simmer for 5 minutes, then strain and set aside.
Method of preparation of khichadi
- Rinse basmati rice and split mung beans, and soak for 30 minutes. Drain and set aside.
- Heat ghee or coconut oil in a large saucepan. Add cumin seeds and mustard seeds and allow them to splutter.
- Add soaked rice and mung beans to the pan. Sauté for a few minutes.
- Add water to the pan and bring it to a boil. Reduce heat, cover, and simmer for 25-30 minutes until rice and mung beans are cooked.
- Once rice and mung beans are cooked, add turmeric powder and grounded masalas like coriander, cumin, ginger, cardamom, cinnamon, asafetida, and salt to the pot. Stir well.
- Add the prepared Ayurvedic infusion to the khichadi and stir well.
- Cover the pot and let the khichadi simmer for an additional 5-10 minutes.
- At the end garnish with the coriander leaves and Enjoy it!!!
Note: Feel free to adjust the consistency of the khichadi by adding more water if desired.
Bedtime Ritual (9:30 pm)
- Calming Herbal Infusion: Wrap up your day with a cup of golden milk.
Practice mindful eating by savoring the moment, free from distractions. Connect with your food and engage your senses, all while listening to your body’s cues. Enhance digestion and elevate your eating experience by chewing each bite at least 32 times. Embrace mindful eating to elevate your yoga journey and foster holistic well-being.
Reference Links For Recipes:
♦ Green Gram Chilla – Issue 10
