Healthy Habit

We're getting close to the big holiday meals time of the season and that can sometimes mean eating more food than we normally would. Overeating can lead to bloating, sleepiness, weight gain, mood effects, and other fun things.

The Portion Just Right for You: Two Anjalis

Put your hands together and create a little "bowl" - this is about the amount of food you should aim to have for one meal. It is called "two anjalis." Anjali" in Ayurveda is a traditional unit of measurement (known as Anjali Pramana) based on the volume held by a person's own two cupped hands joined together.

Keep this in mind as your eat your meal portions.

Using a small "anjali-sized" bowl is also helpful. If you are still hungry, eat more. Ideally you want to eat until only 80% full, which will be different for each person.

As a bonus, notice when you have your first burp. Your first burp is a sign that you're around that 80% full mark and should stop eating.

Sometimes I have eaten past my 80% mark because I still had food on my plate and felt guilty for not eating all my food. I've learned to take less food so I don't need to deal with the guilt.

Listen to your body and learn what works best for you.

Credit: Anjali description courtesy of Charlotte Oddi

Wanting to v. Willing to “There is a big difference in wanting to and willing to.” ​ ~ Bear Bryant  In my Ayurveda course, we're currently focusing on pleasure. One component of pleasure is wanting to and willing to. {Side note: pleasure is experienced through all our senses, it's not just a sexual thing. You may experience pleasure when you see a gorgeous sunset, eat a tasty meal, hear a beautiful song, feel a cashmere sweater, the list goes on.} There is a difference between what you want to do (or have done to you) and what you are willing to do (or have done to you). Definitions Want-to: You want it for your own reasons because it brings you joy, and it may or may not involve anyone else: a walk in the woods, curling up with a good book, or reaching for your lover. You choose it because you want it. The question you ask yourself is: What sounds wonderful? What do I prefer? What is my first choice? Willing-to: You would not otherwise choose it for yourself, but you are willing because someone else wants it, and it is okay with you: making them a cup of tea or scratching that spot on their back. You choose it because someone else wants it. The question you ask yourself is: Is this okay with me? Is this something I genuinely don't mind? We need both options fully functional. We need times to notice what we want and put that first and other times to set it aside and go with what someone else wants. Most important, we need to be able to tell the difference. Source: "The Art of Receiving and Giving: The Wheel of Consent" by Betty Martin, D.C. When you're faced with doing something. Ask yourself, "Do I want to do this? Or am I willing to do this?" Most importantly, if something doesn't feel "right" in your gut, trust yourself and don't do it.

Breathwork Technique: Balanced Breathing (aka Sama Vritti)

There's a lot happening in the holiday season and as another year winds down. The good news is, you can use your breath to bring yourself back into balance and ideally a calm space.

Balancing the breath

The mind gets balanced

When everything is balanced

No ups and no downs

How to Practice

Begin by exhaling for a specific length of time or number of counts.

Once the exhalation is complete, without any major pause or breath-holding, begin inhaling for the same duration of time.

Continue this inhale/exhale combination for several minutes or for as long as you are comfortable watching your breathing intermittently at your own pace, taking a break when necessary.

Something to try would be to use chanting numbers or music to equate the breathing in and out.

I use this breath as a meditation technique to stay present: inhale as I count 1, exhale as I count 1, inhale as I count 2, exhale as I count 2, and so on. When I've lost my count, I start over at 1.

Benefits of Sama Vritti

• Gain control over your breathing
• Bring balance to your mind
• Bring yourself to the present moment
• Might bring a good acid/base balance to your the blood

Credit: Mind Your Breathing by Sundar Balasubramanian PH.D, C-IAYT

Book of the Month!

The Yamas and Niyamas are the first two of the eight limbs of yoga philosophy. This wonderful book defines each Yama and Niyama as well as provides real world examples for putting these ten gems into practice in your own life. I find myself returning to this book often especially when I'm struggling with how to deal with something challenging. Maybe I need to practice Ahimsa ("nonviolence") towards myself or maybe I need to practice Aparigraha ("nonattachment") and let go. The Yamas & Niyamas: Exploring Yoga's Ethical Practice by Deborah Adele

Join Me at my Upcoming Event!

Moon Cycles + You: How to Live in Sacred Cyclical Attunement 4-part workshop series @ True North: Thursdays, March 5, 12, 19, 26 (5:30-6:30pm) - $99, includes unlimited yoga pass for duration of series (sign-up link)

Each week we'll visit a phase in the female menstrual cycle OR moon cycle (if you no longer menstruate). I'll share what's happening in your body (in the sky) and ways to practice self-care for your body and mind.

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See you in 2026!

Angela

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FIG Bites' intention is to "Feed your body and mind so you are a fully nourished and joyful person able to fully embrace life" whether you're at work or home.