Nicole Brar

Fitness Instructor & Nutritionist

3 Tips for Mindful Eating

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mindful eating tips

I get it, our modern lives are insanely busy. It can be so hard to find the time to be in the moment, especially when it comes to eating. If you’re hungry and don’t have a lot of time, it’s easy to just wolf down your food and go about your day.

But, maintaining your health starts in the kitchen. Not only with the type of foods you eat, but how you eat.

As a health and nutrition consultant, mindful eating is one of the most useful tools in my kit. If you have never tried it before, here are my tips to start:

How To Eat Mindfully

1. Stop Multitasking

While it might seem productive to catch up on your favorite show or skim through notifications while eating, it distracts from the experience of the meal. 

When you divert your attention, you’re less likely to recognize signals of fullness, which can lead to overeating.

Instead, be present during your meals. Create a dedicated environment for eating without distractions. Put away your phone, switch off the TV, and give yourself the chance to connect with your food.

2. Make food you enjoy

Healthy nutrition doesn’t mean your meals should be bland. Plus, it’s hard to be mindful if you hate what you’re eating. 

In reality, nutritious meals can be delicious, aromatic, and exciting. Explore new recipes, use fresh herbs and spices, and experiment with flavors. 

When you genuinely enjoy what’s on your plate, you’re not just nourishing your body but also delighting your senses, making it easier to be mindful of every bite.

3. Eat slowly

The act of eating is not just about filling up; it’s an experience that should engage all your senses.

By taking the time to chew your food properly, you aid digestion and allow your body to absorb nutrients better. 

Moreover, when you savor each bite, you recognize the flavors, textures, and aromas, turning each meal into a mindful celebration of food.

How To Make Time For Fitness In A Busy Schedule

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busy mom exercising with child

We all lead busy lives, and it’s easy for our fitness goals to get lost in the shuffle. We know that exercise is vital for our health, but finding the time can be a challenge. The good news is that with a bit of planning and determination, you can make fitness a consistent part of your routine, no matter how hectic your schedule may be.

Know How Much Exercise You Need

First things first, let’s establish how much exercise you actually need. The general recommendation is to aim for either 150 minutes of moderate exercise per week (that’s 2.5 hours) or 75 minutes of intense exercise (1 hour and 15 minutes). When you break it down over a week, it’s not as daunting as it may seem. If you aim for exercise on 5 days, that’s just 30 minutes a day.

Make A Schedule

To ensure you stay on track, create a weekly schedule and dedicate specific time slots for exercise. Don’t rely solely on motivation, as it can be fickle. By blocking out time in your calendar, you commit to your workouts. Treat these appointments with the same importance as your work meetings or other commitments.

Find the Right Workout

Choosing a workout you genuinely enjoy can make a world of difference. If you dread your exercise routine, you’ll find excuses to skip it. Experiment with different types of workouts – from jogging to yoga, weightlifting to dancing. Discover what sparks your passion and fits your lifestyle. When you love what you do, finding time for it becomes far more manageable.

Find the Right Time to Workout

Consider when you’re most energized and motivated during the day. Some people thrive on early morning workouts, while others prefer evenings. Your choice may depend on your schedule and the type of exercise you’re doing. Pick a time that aligns with your natural rhythm, making it easier to stick to your fitness routine.

Must-Have Yoga Equipment For Beginners

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Welcome, yoga newbies! No matter what your reasons are for getting into yoga, it is a great first step towards holistic well-being. Whatever type of yoga you’re interested in, everyone needs the same basic equipment. 

If you start taking classes at a yoga studio, they will likely provide you with the equipment you need. However, if you want to practice yoga at home or outside, you’ll need to get your own gear. As a yoga instructor, these are the accessories I recommend for beginners:

Yoga Accessories for Beginners

Yoga Mat

Your yoga mat is not just the physical space you put your body. It is the foundation of your yoga practice, so its important to invest in a good one. Opt for a mat that has secure grip to ensure stability during poses. If you need extra cushioning, you may consider getting two mats to double up on them. 

To put yourself in a good mindset, find a yoga mat in a color that you like or one that has a design you connect with. Also, get a bag for your mat so it stays clean. 

Yoga Towel

For vigorous sessions or hot yoga, a towel is essential. With sweat-absorbing properties, it helps maintain your grip and hygiene. No more distractions during intense poses!

Yoga Blocks

Enhance flexibility and balance with yoga blocks. They provide support, making challenging poses more accessible. These versatile props aid your practice, allowing you to gradually deepen stretches and poses.

Yoga Strap

Optimize your alignment and reach with a yoga strap. Ideal for beginners, it assists in achieving correct poses by extending your reach and maintaining proper posture. From stretching to balance, it’s a versatile tool.

Comfortable Workout Clothes

Choose comfortable, stretchy attire that allows for unrestricted movement. Breathable fabrics keep you cool and focused, enhancing your practice. A comfortable outfit ensures you can fully embrace every pose and transition.

Conclusion

There are all kinds of extra yoga accessories out there that you could get in addition to these. However, for beginners, these are the basic pieces of equipment I would recommend to start with. Remember, using props in your yoga practice does not make it any less valid or intense of a workout. They’re there to help you, so feel free to use them as you need.

8 Benefits of Yoga

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8 benefits of yoga nicole brar

If you are someone who wants to focus on their health, starting a yoga practice has so many benefits. As a yoga instructor, Nicole Brar has been practicing yoga for more than 15 years and provides instruction in all branches of yoga, including hatha, bhakti, jana, and hot yoga. Today she shares 8 benefits of a yoga practice.

  1. Strengthen the connection between the mind and body. We often think of these are separate things, but they are actually deeply intertwined. Aside from the many physical benefits, yoga can help you develop a healthy relationship with your body. 
  2. Improve flexibility. With time and regular practice, yoga can greatly increase your range of motion. If you think you aren’t flexible enough to start yoga, don’t worry about it – poses can always be modified to suit your current ability.
  3. Manage stress and anxiety. Physical activity combined with breathwork and meditation can put you into a deep state of relaxation. This helps to manage stress, even off the mat.
  4. Get better sleep. If you are having trouble sleeping, practicing some yoga before bed can help relax you and put you to sleep.
  5. Improves strength. Yoga works out all of your muscles – sometimes ones you didn’t even know you had! 
  6. Improves balance. Many people claim they can’t do yoga because their balance isn’t good enough, but this is something you will definitely improve upon with regular practice.
  7. Lose fat. Yoga burns calories, strengthens muscles, and helps you become more mindful and less stressed overall. All of these things combined can help you with your fat loss goals. 
  8. Gives you more energy. Constant stress and tension in our lives make us so tired. By practicing yoga and moving your body, you release that stress and thus have more energy!

Yoga For Better Sleep: Restoring Harmony and Finding Rest

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woman sleeping in bed

Are sleepless nights leaving you feeling tired and drained? If you’re struggling with sleep problems, you’re not alone. Many of us battle restlessness and insomnia at some point in our lives. 

The good news is that yoga can be a powerful tool to help restore harmony and find deep rest. Let’s explore how yoga can improve your sleep and some helpful tips to incorporate it into your bedtime routine.

How To Use Yoga For Better Sleep

Calming the Mind:

Yoga is not just about physical postures; it’s also a practice of calming the mind. The deep breathing techniques and mindfulness exercises in yoga help reduce stress and anxiety, two major culprits behind sleep disturbances. By quieting the mind, you create the ideal conditions for restful sleep.

Relaxing the Body:

Certain yoga poses promote relaxation and release tension from the body. Poses like Child’s Pose, Forward Bend, and Corpse Pose are particularly effective in calming the nervous system and preparing the body for sleep.

Evening Wind-Down Routine:

Incorporate gentle yoga stretches into your evening wind-down routine. Spend at least 15-20 minutes on your mat before bedtime. You can follow along with a guided yoga video or create your own sequence based on poses that help you feel relaxed.

Focus on Deep Breathing:

Practicing deep breathing exercises, such as Pranayama, activates the body’s relaxation response and eases the transition from a busy day to a peaceful night. Focus on slow, steady breaths, inhaling deeply through your nose and exhaling fully through your mouth.

Yoga Nidra for Sleep:

Consider trying Yoga Nidra, a guided meditation technique often referred to as “yogic sleep.” This practice is designed to induce deep relaxation and promote sleep. Many online platforms offer pre-recorded Yoga Nidra sessions that you can play before bedtime.

Create a Soothing Environment:

Enhance your sleep environment by adding calming elements like soft lighting, gentle music, or essential oil diffusers. Transform your bedroom into a sanctuary of peace, supporting your yoga practice and sleep routine.

Conclusion

Remember, consistency is key! Make yoga a regular part of your bedtime routine, and be patient with yourself as you cultivate a deeper connection with your body and mind. Embrace this journey with love and compassion, and you’ll discover how yoga can truly be a natural and effective remedy for better sleep.