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Food is an important factor in not just maintaining a healthy body, but also in having a balanced emotional state along with mental clarity and acuity. The information below is a guide as to how I've learned to nourish myself to make sure most if not all of my bases are covered in terms of nutritional support. The guide is compact and to the point and is an accumulation of what has helped me grow and maintain my physical and emotional/mental wellbeing in addition to supporting my meditative practices. Please feel free to message me with any questions that you have about the guides at show contact info

I have a masters degree in both molecular and cellular biology as well as in education. I’ve been eating a more nutrient dense diet for about seven years now and have felt an increase in energy and mental as well as emotional clarity. I have experienced setbacks on my journey to better health, but I've learned a lot along the way. The guide is an outline of what to eat whether you’re an omnivore or interested in a more plant based diet. Students and those with a heavy workloads will also benefit from the guidelines as they help to increase energy levels and promote well being. If you're having difficulty losing weight the guide will also help. How you eat is the primary factor in maintaining a healthy weight, but fitness is extremely important when it comes to health as well and is best done at the beginning of the day. Also, what’s often not understood is that the integrity of your gut microbiome(gut flora, microbiota) play an enormous role in the level of health you experience and is heavily affected by what you eat and how well one manages stress in their life. The information contained within the outline is a guide as to how to properly nourish your body and microbiota for both physical and mental health.

Best,
Yasha

Innerwell Guide

Carbohydrates:

Keep sugar intake at a moderate level. Excess sugar is the main culprit for most of today’s excessive weight gain(also excess protein beyond your physiological needs:gluconeogenesis) and causes too much of a fluctuation in blood sugar levels leading to lethargy. Eat most of your meals with vegetables(leafy greens in particular) and go for complex carbs which provide a steady stream of glucose into the body for energy instead of simple sugars that bring about energy quickly and then you feel depleted not too long after.

Good Carbs
Vegetables(low carb while high in minerals, prebiotic,get organic or locally grown if possible)
Plantains(use sparingly just to help replenish glycogen)
Sweet potatoes(use sparingly just to help replenish glycogen, skins are high in nutrients like many other tubers and fruits)
Fruit(go for low glycemic while high in antioxidants with fiber)
Whole grains(can be useful to have in small portion sizes for extra fiber and slow release carbohydrates)

Avoid(at least until your weight and energy levels are where you want them to be, but even then I suggest only having them on occasion if at all unless your eating the unprocessed versions)
Most Grains(at least the processed ones can be very insulinogenic and inflammatory especially if suffering from severe gut dysbiosis, if eating these get soaked and sprouted as well as fermented if possible, same goes for legumes)
Processed carbs(any processed food really in addition to anything that has been genetically modified)



Fats:

Increase intake of good fats. Eating good fats with your meals will increase the bioavailability of the fat soluble nutrients in the vegetables that you eat while bringing out more of the flavor inherently present. Many of these good fats also have antimicrobial properties and essential nutrients.

Good Fats
Avocados
Olive Oil(extra-virgin)
Grass-fed Butter
Walnuts, almonds, etc.
Coconut Oil

Avoid
All hydrogenated and overly processed oils(ex. Canola oil, Soybean oil as well as soy in general as it is goitrogenic as well as being estrogenic although fermented soy has benefits in small amounts)



Proteins:

Eat sufficient protein. Your body requires sufficient protein as it does all nutrients, but your plate should be made up of mostly vegetables.

Good Proteins
Nuts and Seeds(preferably soaked and even sprouted to neutralize some of the phytic acid and make the nutrients contained more available for absorption)
Eggs(if you can get free range, cage free or pasture raised)
Leafy greens such as spinach which contains some of the essential amino acids
Grass-fed and raw milk if you’re able to digest it(composed of proteins that contains all essential amino acids which can be useful while on a primarily vegetarian diet)
Pasture-raised animals and wild caught fish(high in omega 3 fatty acids and fat-soluble nutrients)


Avoid
Factory farmed eggs or nuts and seeds that have gone rancid
Soy unless fermented, but even than it still contains goitrogens(linked to hypothyroidism)



Other:

Spices and Herbs(as well as being delicious many contain trace minerals, packed with more antioxidants than most fruits and vegetables, and have antimicrobial properties as well as functioning as a prebiotic and some can help to regulate weight and mood: cayenne, black pepper, turmeric, ginger, vanilla, etc., get in unprocessed form to prevent oxidation)
Honey(if possible get raw, contains enzymes, trace minerals and can help to satisfy a sweet tooth later in the day)
Other Sweeteners(stevia and xylitol are natural sweeteners that do not raise blood glucose levels while not causing metabolic confusion)
Avoid artificial sweeteners as many promote gut dysbiosis and the body senses the taste of sugar without a registered caloric effect in addition to altered molecular structure in my opinion).
Dairy if your stomach can handle it can be useful to incorporate into your diet(get grass-fed or even raw if you can, I recommend having this later in the day because it’s a higher glycemic food)
Coffee(can be excellent to have in your routine if you’re well hydrated as it’s a diuretic and don’t develop dependency, full of antioxidants and is a mild laxative as well as a metabolism booster, make sure you’re ingesting a full spectrum salt for essential minerals like Himalayan or Celtic sea salt to prevent adrenal fatigue)
Dr. Berg’s wheat grass(doesn’t contain gluten) and spirulina



Exercise, Movement and Wellness Practices:

Weight Bearing Exercise(for increasing and maintaining bone density)
Sprints(Excellent to round out physical capacity and significantly increases the rate of neurogenesis)
HIIT(High Intensity Interval Training is an excellent way to increase respiratory capacity, diversify movement and increase endurance, ex:Tabatas)
Continuous Movement(sitting throughout the day can mitigate the benefits of other exercise routines and significantly contributes to overall endurance)
Some kind of a meditative practice is excellent for mitigating stress and cultivating resilience


Advancements in Understanding:

Gut-Brain Connection(heart as well in my opinion: check out the Institute of HeartMath, neurotransmitters in the gut and immune system, microbiome effects on food cravings mental states and overall health as well as constituting most of your genetics and outnumbering your own cells, probiotics and prebiotics for gut and mental health)
Stem Cells and the capacity for Oocyte formation beyond the fetal stage
Neurogenesis especially as it relates to exercise and practices that incorporate breathwork/reflection
Contribution and it’s affects on the brain
Beta-glucans as immunomodulators
Medicinal Mushrooms and Terpenes
Nutrient deficient/depleted soils(pasture-raised animals can help replenish the top-soil) and malnourishment despite being overweight
Eating whole foods that don’t have fractionated nutrients for better absorption and use of minerals, phytonutrients, vitamins and co-factors that work synergistically
Fasting, autophagy, mitochondrial resilience, epigenetics and ketosis
Hormones(leptin, ghrelin and insulin for weight loss and regulation(calories in vs calories out not exactly correct, eating carbohydrates in a condensed window later in the day mitigates the effects of insulin)
Plants as natural air detoxifiers
Food as Medicine and whole food nutrition vs fractionated nutrients found in Supplements
Dietary fiber and oligosaccharides as prebiotics
Lovemaking and the endogenous production of DMT along with other neurotransmitters that promote wellbeing and psychoactive components in everyday food
The Glymphatic System and prioritizing sleep
Appendix as a site for repopulating the gut(hopefully with beneficial bacteria)
Adsorptive clays as natural detoxifying agents
Blue light filters and circadian rhythms
Cold Thermogenesis
Blue-green algae as a protein and omega 3 fatty acid(EPA and DHA specifically) source
Super herbs and adaptogens(chaga, reishi, cordyceps, lion’s mane, astragalus, etc.)
Hemp seeds for essential amino acids and seaweed for micronutrients like iodine

Increase Energy Levels:

Following this guide will naturally help to increase your energy levels. You should make sure you’re drinking plenty of fluids. I would suggest not drinking plain water(spring water or some kind of mineralized water is preferable, findaspring.com) while you eat as it tends to dilute the stomach acid needed to properly digest your food. Also, you should include some kind of physical activity at the beginning of your day as this best aligns with our circadian rhythms(consistent rigorous exercise in the evening can disrupt sleeping patterns). You don’t need to have a gym membership or a lot of space to do some kind of exercise. A set of crunches, squats and/or sit-ups is fine. Brisk walks 20 minutes each day or so is excellent. Just be sure to get your heart rate up each day.


Special Cases:

Some people have more pronounced gut microbiome issues(gut dysbiosis) that impairs their ability to efficiently metabolize food and not store it so a decent probiotic would help with that if needed(while making sure you’re eating prebiotics in the form of green leafy vegetables to maintain healthy gut flora) along with other complex carbohydrates. Also, If you’re transitioning to a vegetarian diet and would like to do it in steps, I would recommend going from red meat, to poultry+fish, to eggs and beyond if you care to while making sure you don't shy away from including good fats and getting adequate protein, fiber/prebiotics+minerals and water. If you would like to eat an omnivorous diet I recommend pescetarianism(stick to small fatty fish that haven’t bioaccumulated a lot of toxins) or trying to include meat from properly raised animals. In addition, for those who are primarily vegetarian it might be useful to include animal products in your diet a couple of times during the week akin to people in the Blue Zones that have been identified as the areas with the highest numbers of centenarians per capita.


Common Deficiencies:

Vitamin D
DHA and EPA
Calcium
Vitamin C
Iodine
Magnesium
Micronutrients in general(I found that by increasing folate and niacin intake my mood improved dramatically)


If you have any questions feel free to email me at show contact info . Also, if you're interested in implementing a meditative practice into your routine in order to foster even more personal growth feel free to subscribe to get access to daily meditations, mantras and visual artwork. In addition to that, if you are interested in a personalized meal plan to transition into vegetarianism smoothly,need to lose weight, develop better eating habits or any combination therein go here: https://nourishingtheinnerwell.com/store/
I find that the higher quality(not necessarily more expensive) sustenance I take in, the more resilient to outside stressors I become and the less I seem to have to workout, do breathwork and consume to consistently experience a state of wellbeing.
Please look below to find information about meditative practices for manifesting along with other strategies and techniques.
Be Well,
Yasha

I've been practicing meditation for 10 years and using manifestation techniques for 8. I'm now at a point on my path where I'd like to share what I've learned with others. I've learned that meditation is not only a powerful tool to promote wellbeing, but also puts you in a state where one is more creative and life seems to take on a kind of flow. I've also learned that how one nourishes themselves can have a tremendous effect on wellbeing and that eating properly can provide the raw material that our bodies need to feel well and when coupled with meditation I've experienced states that are in alignment with self-actualization. I'm still working on my craft and on my own journey, but feel that I can be of help to you on your path. You’ll find a guide below of what has worked for me on my path and can find this same guide at nourishingtheinnerwell.com

All the best to you,

Yasha

In addition to nourishing the body properly and meditative practices incorporating these elements into thinking and acting in a way that is in alignment with our highest goals is extremely powerful. Throughout this guide I give recommendations and inner tools that have helped me materialize some of my highest needs and desires. They are outlined in steps that I have formulated to be easy to follow and each of the steps should be gone over each day.

Priming/Activation


This is the first step in using our inner tools to manifest and materialize what we are reaching towards. It helps to lay the groundwork for the other steps in the sequence. It incorporates the methodologies of meditation, yoga and visualization. With this you want to utilize meditation, yoga and visualization to set a primed space to lay your intent. Pranayama yoga is my go to as the breathwork practices are invigorating and clear the mind. Do some research as to what kind of breathwork you want to incorporate and find one that creates the desired effect of relaxation with a calm and level focus. Once you’ve done the meditation and or yoga use creative visualization to begin to picture what you are trying to bring into being. What does it look like? Paint as much as you would like the vision of what it would look like to accomplish this goal. Next, what does it feel like? What sensations and emotions would be elicited if you were to get this desired outcome. Picture yourself basking in the fulfillment of completing your desire. Another level that can charge your intention in this exercise is to utilize the energy in your sacral region. As you transition from your meditation to your visualization picture energy in your root chakra actually below the sacral chakra or the lower dantien. Picture energy in this area rising and circulating around your body all the way up to your head, through your arms and legs, into your toes and fingers. Then begin to the creative visualization now with a fully charged and well circulated system. Taking it to a even higher level would be to incorporate tantric exercises that charge your intention with ecstatic emotion. Pairing this with visualization and intent is one of the most powerful tools I have come across.

Suggested Guide:

Sun Salutation(yoga practice to help strengthen, stretch and relax your body)

5 Tibetans(another yoga practice to strengthen, stretch and relax the body)

Sodarshan Chakra Kriya, Pranayama Yoga, Kundalini Yoga and/or Qigong(meditative practices to calm the mind)

Tantric exercise w/Visualization upon release/orgasm and movement of energy up the spine into the 3rd eye between the brows and circulate your awareness around the body

Relaxation Phase/w Imagination and Visualization

If one doesn’t have privacy kegel exercises and moving energy up spinal column w/creative visualization is fine

Even the transference of energy to another person is possible

Utilization of Mandalas, Mantras, Yantras

Breathe in through nose while doing this

Practice Gratitude and be playful with your visualization

Creative cohesion, free dancing and chanting, stones/gems, incense can be useful to get you into an altered state where you’re experiencing your intent in your mind’s eye

Move energy around and focus on areas that are cramped and/or in pain and relax finally basking in the joy of the completion of your desire and try to carry this with you throughout the day. Also, begin to pay attention to synchronicities, opportunities and ideas that come up during this process

Concrete Visualization

This is the second step in the sequence. In the first step you utilized your imagination and body to create and altered state where you could place your intent and imagine it fully fleshed. In this step you will be creating outside reminders and symbols of the goal/s that you are striving towards. Here you will be creating a vision board, using quotes/affirmations that you’ve created for yourself and perhaps some that you’ve looked up. You will also be writing your goals down either in a journal or electronic document and the steps you can take each day to reach these goals. There are studies that show those who write down their goals have a significantly higher likelihood of achieving said goals so don’t overlook this step. The charged visualization of your goal is powerful, but the steps you want to consider in taking action is important.

Tasks:

Create Vision Board w/Goals and Aspirations

Quotes/Affirmations

Vision Diary with goals and steps to complete goal laid out


Practical Practice

The 10,000 hour rule has been studied and holds true. In order to master a task or set of tasks within a profession, field or craft one has to dedicate an average of 10,000 hours of deliberate practice to become exceptional and be able to enter into a state of flow while doing the tasks associated with that talent. If your goal is something you’ve focused on for a while on it is likely that you have accumulated some time towards getting proficient or knowledgeable about what it would take to achieve that goal. With this step you will want to start dedicating part of your day to learning and practicing the task that will help you achieve your desire. Both inner and outer visualization is powerful, but coupled with action you are bound to get the desired effect and get exposed to opportunities that will bring your goal into being.

Task:

Study and learn about your goal

Practice what it would take to achieve your goal

Experiment and be playful especially and use your creativity with your practice


Physicality

This step is very important, just as much as the others and is often overlooked and over simplified. The body has certain key nutrients that are needed to function optimally and if there is a lag in something one’s physical, mental and emotional health can suffer. I’ve experienced this doing the other steps properly, but not feeling my best. Taking good care of the body is paramount in being able to get to higher levels of consciousness and well being and can be an integral part of fostering your higher capacities such as creativity and imagination along with having energy behind your visualizations.

Key Nutrients and Useful Additions to the diet:

Omega 3 fatty acids

The B Vitamins(b12, niacin, folate etc.)

Minerals(Magnesium, iodine, etc.)

More greens and phytonutrients, less sugar and carbohydrates

Intermittent fasting, high intensity interval training

Morning smoothies with greens added(packed with minerals), Bulletproof coffee/tea with MCT/Coconut oil and herbs

Adaptogens such as lions mane, cordyceps

Optimizing neurochemistry for serotonin not just dopamine hits by getting sufficient sunlight and eating foods that contain tryptophan with complex carbohydrates

Dream Phase

This is the last step in the practice and is done in the morning when you wake up and in the evening before you go to bed. It wraps up your intention and can provide you with feedback as to what’s going on in your subconscious.

Evening Routine w/Sun Salutation+Sodarshan Chakra Kriya

Dream journal in the morning when you wake up


If you practice these steps in tandem they bring results. For those that subscribe to my site you’ll get daily meditations, mantras and visual artwork each day. It’s $10/month; please let me know if there is anything else that would be of help to you to add each day in addition to the meditations, mantras and artwork. You will also find a guide on my site that provides information as to how to nourish yourself to get the most out of your meditative practices: nourishingtheinnerwell.com

Be well,

Yasha
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