Chia Chu is the owner and instructor at Studio YOU Yoga in Greenwood, 862 S. State Road 135, Ste. I. The studio provides various yoga techniques and styles, including combinations of hot power Vinyasa, heated yoga sculpt, heated yoga HIIT, Vinyasa flow, slow flow, yin, restorative and Pilates mat.
Chia says benefits from yoga include improved strength, flexibility, breathing, mental wellness while also calming a body's nervous system through anxiety and stress management. Greenwood City Lifestyle asked her what foods and beverages can enhance those benefits derived from yoga.
ARE THERE REALLY YOGA-FRIENDLY MEALS? SOME PEOPLE USE THE TERM 'YOGIC DIETS.' HOW DO THOSE DIETS DIFFER FROM OTHERS?
“Yes, but not in the sense of one strict, 'one-size-fits-all' menu. A yoga-friendly way of eating simply means choosing foods that help you feel light, energized and clear-minded before, during and after your practice.
Traditionally, a 'sattvic diet' is plant-based, fresh and easy to digest. While I appreciate those principles, I personally eat meat and seafood because that’s what keeps my body healthy and strong. I believe the most 'yogic' way to eat is to listen to your own body’s needs, whether that includes plant-based meals, seafood, meat or a mix of all three."
WHAT SPECIFIC FOODS SHOULD BE CONSUMED TO DOVETAIL WITH YOGA PRACTICES?
"Fresh, nutrient-rich foods give your body the steady energy it needs. Fruits and vegetables help with hydration and vitamins. Whole grains, like quinoa or brown rice, yield sustained energy.
Proteins, coming from plant-based (lentils, tofu, chickpeas) and/or animal-based (eggs, fish, lean meats) support muscle recovery and overall health. Healthy fats from avocado, nuts, seeds, olive oil or fatty fish aid in joint health and satiety. Warming spices, like ginger and turmeric, help with digestion and inflammation support."
WHAT BEVERAGES SHOULD BE CONSUMED TO DOVETAIL WITH YOGA PRACTICES?
“Hydration is key, especially for heated classes. Water, plain or infused with lemon or cucumber, is great for throughout the day. Herbal teas, such as peppermint or chamomile, help with calmness. Coconut water is perfect for natural electrolytes after sweaty classes. Light ginger or chai tea without too much sugar helps before practicing yoga.
For hot yoga, adding an electrolyte powder to your water can help replace sodium, potassium and magnesium; just choose one with minimal sugar and clean ingredients.”
WITH YOGA IN THE FOREFRONT, WHAT FOOD AND BEVERAGES SHOULD BE MINIMIZED OR AVOIDED?
“Heavy, fried or overly processed foods can slow you down or make certain poses uncomfortable. Too much caffeine can cause jitters, and alcohol dehydrates the body — both can make focus and balance harder, especially in heated classes.”
DOES IT MATTER WHEN FOODS OR DRINKS ARE CONSUMED BEFORE YOGA SESSIONS?
“Yes, larger meals should be eaten 2 to 3 hours before class. Small snacks can be consumed 30 to 60 minutes before class, keeping it light and easy to digest. For hot yoga, avoid heavy or spicy meals right before class to keep digestion comfortable in the heat.”
WHAT DRINKS OR FOODS MAKE THE BEST SNACKS RELATED TO YOGA?
"Beforehand, a great snack is a banana with nut butter, a boiled egg with fruit or a small smoothie. After class, a protein smoothie, yogurt with berries, tuna with crackers or hummus with veggie sticks — plus water, coconut water or water with electrolytes to rehydrate."
WHAT ARE THE BENEFITS OF YOGIC DIETS, SUCH AS ENERGY, MENTAL CLARITY, WORK/LIFE BALANCE?
“When you eat in a way that works for your body, you’ll have steady energy, better digestion and more mental clarity for your practice. You’ll also recover faster, reduce inflammation and feel more emotionally balanced. For heated classes, being intentional with hydration, and replenishing electrolytes, makes a huge difference in how you feel during and after class.”
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"Through yoga, I teach people to feel better for themselves. I truly believe a healthy life, healthy body and healthy mind all connect together. You can find all that through the practice of yoga."