59. Ситали пранаяма против голода / Sita pranayama against starvation

Моя подруга Наташа переманила меня на сторону йоги. Три занятия еще не тенденция, но уже начало хорошей привычки. Очень хорошо, что мой день здоровья совпадает с занятием в йога-классе.
После занятия, когда самое трудное было позади, я преодолела это трудное препятствие, почти невозможное для моей выносливости, мы записали с Наташей видео. Я попросила ее дать несколько советов, как победить аппетит. Ведь самый большой соблазн для толстушек – это наестся на ночь после долгого-предолгого трудового и полуголодного дня. Наташа нашла из своего богатого арсенала преподавателя йоги одну технику, полезную не только для толстушек и не только для уменьшения аппетита. У этой методики много полезностей. Но применительно к толстушкам она идеальна. Хотя дается нелегко. Итак, совет от Наташи Потаповой:
- Сядьте в любую медитативную позу с прямой спиной. Сверните язык трубочкой и высуньте кончик языка наружу. Делайте медленный, глубокий вдох через рот и полный выдох через нос. Старайтесь не свистеть и дышать медленно и бесшумно. Чувствуйте прохладу на своем языке. Если вы почувствуете горечь, значит в вас много токсинов. Со временем вкус во рту поменяется. 
Если делать эту дыхательную практику регулярно, то она поможет оставаться молодой, т.к. очищает наш организм от ядов и токсинов. Действует на наши почки и надпочечники. Превосходно для мочевыделительной системы и снимает напряжение с 4-6 позвонка, которые управляют сексуальной и пищеварительной энергией. 

Ситали пранаяма способна охладить наш пищеварительный жар, что позволяет нам не переедать и оставаться стройными. Сразу после выполнения этого дыхания вы почувствуете себя очень расслабленными... 

Ситали пранаяму замечательно практиковать утром и вечером каждый день. Начните с трех минут.

А теперь смотрим видео, потому что оно показывает обаяние Наташи и ее открытость. Как ее новый апологет приглашаю всех, кто живет в Петрозаводске, посещать Наташины уроки, а иногородним смотреть видеоуроки, которые мы обещаем снимать регулярно.

My friend Natasha lured me to the side of yoga. Three classes not yet a trend, but the beginning of a good habit. Very well, my health day coincides with the occupation in a yoga class.

After the lesson, when the hardest thing was over, I overcame a difficult obstacle almost impossible for my endurance, we recorded a video with Natasha. I asked her to give a few tips on how to win my appetite. After all, the biggest temptation for fatties - it feels full for the night after a long-hungry and starvation day. Natasha found from her rich arsenal yoga instructor one technique that is useful not only for the fatties, and not only to reduce appetite. In this technique, a lot of goodies. But in relation to bbw it's perfect. Although is not easy. So, advice from Natasha Potapova:

- Sit in any meditative pose with a straight back. Roll up your tongue like a tube and out a little bit. Take a slow, deep breath through your mouth and exhale through the nose. Try not to whistle and breathe slowly and silently. If you feel the bitterness in you means a lot of toxins. Over time, taste in the mouth change.

If you do this breathing practice regularly, then it will stay young because It cleanses our body of poisons and toxins. It affects our kidneys and adrenal glands. Excellent for the urinary system and relieves stress with 4-6 vertebrae that govern sexual and digestive energy.

Sita pranayama is able to cool our digestive heat, which allows us to not overeat and stay slim. Immediately after this breath, you will feel very relaxed ...

Sita wonderful practice pranayama in the morning and evening every day. Start with three minutes.

And now look at the video, because it shows the charm of Natasha and her openness. As her new apologist I invite all who live in Petrozavodsk, visit Natasha's lessons, and other cities to watch video tutorials, which we promise to take regularly.

66. Выдыхай / Breath out

День здоровья прошел не традиционно. Поскольку государственная медицина меня послала в март, не разрешив пройти диспансеризацию из-за эпидемии, я пошла альтернативным путем. Сходила на йогу. Я знаю, что очень многое зависит от дыхания. У меня с этим проблемы. Поэтому я не люблю спокойные виды спорта, требующие сосредоточенности, взгляда внутрь себя. Я бешеная собака, которая бегает по городу, высунув язык. Иногда собака-улыбака, иногда собака-уставака. А сегодня что-то с утра взяла книгу Ошо «Медитация – первая и последняя свобода». Да так весь день и читала. А вечером сходила на йогу к своей подруге Наташе Потаповой. Было очень трудно. Во-первых, все упражнения делаются с закрытыми глазами, во-вторых, много статики. Удерживать руки 7 минут вверху – это почти наказание. Но я выдержала. И после урока даже прошлась по пустынной набережной Онежского озера. Сегодня сказочная зимняя погода, теплый вечер и нет ветра. Я ходила одна и думала, что одно занятие йогой сделало меня более здоровой, чем прием у трех врачей. Так что, все правильно сделала. В четверг будет фотосессия и подробный отчет с йоги.

Health Day was not traditional. Because ordinary doctors sent me out to the March, because we have  epidemic of flu, that’s why I went to an alternative route. I went to yoga. I know that a lot depends on the breath. I have a problem with that. Therefore, I do not like quiet sports that require concentration, look inward. I'm a mad dog, which runs through the city, his tongue hanging out. Sometimes I am a smiling dog, sometimes tired dog. Suddenly in the morning I took "Meditation - The first and last freedom" by Osho and read all day. In the evening I went to yoga to my friend Natasha Potapova. It was very difficult. Firstly, all the exercises are done with eyes closed, and secondly, a lot of static. Hold hands 7 minutes at the top - it is almost a punishment. But I stood. After the lesson I wanted to walk. And did it. I was taking a walk along the deserted embankment of The Onego Lake. Today is fabulous winter weather, warm evening and there is no wind. I went alone and I thought that one yoga class made me more healthy, than the reception at the three physicians. So, I did the right thing. Thursday will be a photo session and a detailed report from yoga class.

BBC#14. Morning calm

I love morning. I love silence. I love peaceful lake and early birds under water. Today we went to our embankment and took a pic for my Eva Marie. It's very importent for me have a quiet morning time. I hope you have the same, my hardwork sister from Luleo.

My three
1. Bike. Yeap
2. Beauty. No. Just sporty style
3. Clearning. Plenty of...

Я люблю утро. Люблю тишину. Спокойное озеро и птиц над водой. Сегодня мы ходили утром на набережную и сделали фоточку для нашей Эвы Марии. Для меня спокойствие утром очень важно. Надеюсь, моя шведская трудяга имеет несколько приятных утренних часов для мира и покоя.

Моя тройка.
1. Велосипед. Да.
2. красота. Нет. Чмошка на велосипеде типа в спортивном стиле.
3. Выкидон. Полно!

The Ninja Diet: 3,2,1 FOX(Y) LADY!

This is my mother Eva last summer in the lake. She's 88 and I wish I live as long with a sparkling charisma

My co blog writer Natasha in Petrozavodsk tells me not to have my mood destroyed by bad weather...
Yesterday in Vidsel, 100 km south-west of Luleå it was snow mixed rain and +3 C the 19 of may.
I had a busy day. Out of the house at 6.30 am back 9 pm.
Together with my personal (movie) director Niclas I was visiting the Vidsel test range.
 As a Buddhist I can't support that kind of activity, but as a journalist it's always a positive experience to get behind the curtains of a controversial business. I didn't support the fighting in Belfast either still I went to Shankill Road in the 80's. Not talking about my dislike for dictatorship of East Germany where I spend many summers.

Well, this study trip arranged for students at the University of Luleå, where I attend some classes in psychology, got me awaken.
At the museum  veterans working at the range in the 50's were guiding.
We had a close look at the BQM-167i Ariel Target System, driver less drone, in this case used for testing new weapons. I think one of the Russian ones was passing our border in the south last year on another mission...
We also got to see the operation room. It must be a dream for all players of computer games to have a job like this. But you also have to suppress the thoughts of how much damage all this weapons makes in wars all over the world to be able to cope with your job, I guess.

A  lot of high tech are involved in the proceeding of advanced weapon tests.The test range is  a huge part of northern Sweden.
There are a lot of critics about this in Sweden questioning how a neutral country can invite other nations for testing. The Swedish government has to approve all applications and there is a lot of money involved.

The count down to fire on "fox". I wish I could find a fast formula for this weight loss project, the Butterfly Battle where all the extra kilos vanished in a second. The weight has reached a plateau and I feel impatient. My whole body is aching from yesterday. I am moving around much more than earlier. Just wishing the sun, heat and summer will arrive for more out door activities. Warm weather usually makes me less hungry. I also long for swimming in the lake by my mothers summer cottage!
This year I will know what all the Saab JAS 39 Gripen passing over our heads on their ride from the Swedish airforce are doing in Vidsel. They make a terrible noise and fly real low as the base is close by. It will not be less as Sweden will re arm...
Peace, please!
The next three very busy weeks i have decided to focus on meditation, motion and meals: the three M's like in Marie!

View from the summer house

The Ninja Diet #21: It takes three weeks to change a habit...Or...?

"Check her out: this Swede eats the strongest food at the buffét"

21 days on the Ninja Diet, created by my son Elisha, PT at SATS Haninge, Stockholm.
There are many myths about how long time it take to change a habit. One common is 21 days.
In fact there are no answer. It's individual.
For me it's good to have a meal plan to stay on track. I don't have to make so many choices.
Some days have been hard. A lot of craving. Even though I have been eating too much it's nothing compared to the overeating earlier. I feel very terminated and strong. I am going to make this no matter how long it takes. I have gained so much energy eating good, well balanced food for three weeks. Cooking has been pure pleasure. My middle son also has lost 5 kilos. Elishas meal plan works!

Sunday was a nice day celebrating Vesak, "Buddha day" in company with more than 100 Thai people in Luleå. The food was fantastic! A festival of tastes. Not optimal food plan for me, but...

Rexflecting over the 21 past days I am happy with the outcome: more meditation, energy giving food,
a life changing goal is reached, I waited years for this to happen, started biking, have been keeping my inspiration by reading about health and good food.

Even though the change may take longer than three weeks I will now adjust my goals.
Tomorrow you can read more about it here at the Butterfly Battle blog!

1. Meal plan, well Thai food is healthy, but the amount!!!
2. Meditation, yes and listening and part taking of the monks recitation is very  relaxing
3. Inspirational reading: the newspaper Dagens Nyheter always give me new ideas. This time about bees non verbal communication abut finding new nests.
4. Exercise: bike ride, 10 km
5. Life changing: well this project is the most life changing in a long time. Food has been a big part of my life, still is but know the right stuff!

At the Vesak celebration in Luleå; Sweden

The Ninja Diet #19: Exhale the fat

Friday night at the supermarket. The cashier is commenting my "green buy". Sellery, lemons, fresh ginger (for my breakfast drink) strawberries and pineapple. No chips or chocolate like many people shop for the weekend. I'm proud! I'm happy! I'm a winner!
In the background, the steel factory, SSAB, Luleå.
While the number of my scale slowly decrease, I read this very interesting article about where the fat is vanishing when losing weight:http://www.iflscience.com/health-and-medicine/where-does-your-fat-go-when-you-lose-weight

Sounds good and easy. Inhale and just exhale the fat. By losing 10 kilos of fat, 8.4 of those kilograms are exhaled as carbon dioxide. Our lungs are the primary excretory organ for weight loss

Therefor meditation must be very effective. It's not hard. Start with a guided meditation. There are a variety of them at the Mindfulness research center of UCLA . Free and very instructional. Check it our! You can start with only a few minutes:

http://marc.ucla.edu/body.cfm?id=22

The Ninja Diet #8: Thank you for the love bombing

It's said it's easier to reach a goal if you tell your friends about it, no matter what you are aiming for.
Last days my friends have been love bombing me with compliments for the weight loss. Many of them at  Facebook commenting my new look, others at work, in the street, at the bus. Every "good job", go girl", keep on"," I'm following your blog" is giving me more power to keep up the fighting spirit in the Butterfly Battle.
I am touched over how fantastic people are to me. Some are close friends, others I never would have expected so generous take time to support me! I am surprised and very grateful for everything.
I am sending a lot a love to all of you! And in case I don't know you personal yet, please feel free to write you comments about the Butterfly Battle Blog here. Of course it is for everyone!

I am thinking about choices and priorities made in life and how you sometimes cast pearls before swine. Nothing is actually a waste if you believe in Karma. What comes around goes around.
But when the energy is put in something good for yourself and others it makes everything brighter.
There are many people asking about how Natasha and I are losing weight and about what food we are eating. It's not a secret everything is written here. Just look back in the blog!

Exercise has been my weak spot so far. I just can't find motivation to start. My son and the PT at SATS Haninge, Elisha, is 1000 km away from Luleå; Sweden. How lucky I am having friends ready to give me a push in the right direction.
Yesterday Carola had booked a walk in the hood. She cancelled it, but as I had my mind set on it I did it anyway. The evening was fabulous with sun and glittering water. I even meditated outside to the songs of happy spring birds.

This morning one of my oldest friends Rose-Marie asked my to join her and her baby son for a walk.
Rose-Marie made up with her over weight and won the battle. She's now slim and fast. Walking about 10 km daily. She is a good company as a long time friend and she also knows how hard it is to exercise with a lot of extra kilos to drag around. We had serious talks and I walked for one hour! Fantastic! She was kind to take the picture of me above and also this selfie:

The Ninja result of yesterday:
1. Meal plan: no problem
2. Inspirational reading: about fat; good and bad
3. Meditation: wonderful outdoor session in the sun
4. Exercise: YES-finally, a walk
5. Life changing: small adjustments leading to a great change

Very inspiring of your mood, sister. It's my greeting from sunny Petrozavodsk just now.

The Ninja Diet #5: -5 kg in the Butterfly Battle

Happy news today from the scale!
I have lost 5 kilos since Natasha from Russia and I started our Butterfly Battle Blog about a month ago.
The Ninja Diet is a great help, the contract with my son about not eating anything fat or sweet also makes it easier and the inspiration from  my creative sister Natasha in Petrozavodsk is worth a lot.
All our readers, 10 000 in a month, I can't believe it's true, and friends in Sweden/Russia is giving a lot of support. There is no chance for Natasha and I to back out of this.
We have to keep fighting the over weight!

Yesterday I was spending time with my new planner "Daily greatness journal- a practical guide for consciously creating your days". Everyday you are supposed to sit down and plan your day and later reflect over how it was going. You also make long time goals; I wrote eight 90-days goals.



The Ninja Diet #5:
1. Meal Plan: I spread out the food more even through out the day. It helped. It's harder not to get cravings, easy to mix up with hunger, on a lazy day at home. Luckily my own "movie director" Niclas came and picked me up for a ride to the supermarket. Got some new great fruits and veggies. The sour kiwi fruit helps a lot against cravings.

2. No reading, but I spend a lot of time organizing up all my books and found a lot of inspirational ones I had forgotten about!

3. Meditation: short but very good!

4. No exercise: not yet, soon to come...

5. Life changing: a lot of writing in my "Daily greatness journal. Feels good to have it written down. Like here in the blog. Easier to reach the goals if they are visible.

Ninja#2: visible weight loss

 Last summer I was a Geisha. Now I am a Ninja. I'm sure I could close this beautiful kimono, belonging to my friend Maria, if trying it on today...

My favorite occupation is not to watch my over weight body in the mirror.
Luckily the imaginary picture I have of myself is slim, which has helped me keep my self esteem through out the years.
Lately I have found a lot of too small clothes hanging in my wardrobe for years, that now are fitting perfect.
Some gears are so old I don't even remember them...
As I'm not a slave under fashion I happily wear them. Yesterdays surprise was a spring swagger.

When I, despite of all, take some time checking out my body in the mirror, I notice visible changes.
My face is smaller, my shoulders looks thinner and something is happening with my belly. It doesn't look like a bread dough rising. It starts getting some shapes!

Yesterday was a great day free from work. I slept to 10.00. Usually I am up at sun set... ( 4 or 5 am)
This made my meal plan a bit complicated. I was hungry in the afternoon.
Planning is the way to success according to my son and PT at SATS Haninge, Stockholm, my first born Elisha. He is cooking in advance and have food boxes ready in the fridge.

I love to cook by inspiration at the moment.With the few ingredients the Ninja Diet is consisting of, I like to try different styles. Check out the earlier posts here for recipes.
It's good to have a plan when the cravings kicks in. First on my list is a large cup of tea. But I got some new tricks by reading a magazine.  You find them bellow:

1. Meal plan: check!

2. Inspirational literature about weight lost: I learned that the chances to flirt increase on a sunny day. Did you hear that Natasha?
I also found advice in "Min hälsa" (magazine "My health") on how to stop cravings by using different tastes:
 sour: lime, cranberries, vinegar, grape fruit
hot: chili, garlic, black pepper, fresh ginger
green: artichoke, tomato, broccoli and all kinds of cabbage.
I will definitely try this out next time the craving monster attacks me!

3.Meditate: I had a wonderful meditation moment in my own garden with the hiss sound from the steel factory behind my house and birds sounding like they snoring. The heat of the sun made me relaxed and my mind was cleared.

4. Exercise: no exercise...

5. Life changes: I read through the instruction of my new planner "The daily greatness journal, but was to tired to think clear. My day stops at 9.15 pm! I am best in the morning!

My dear Geisha/Ninja, I see, you suffer from this feeling of emptiness inside like me too. Keep going. I remind you to buy a rubber band and I will train you on Skype once a week to start. And then we wil see may be we add an exstra days for training.
Russian Samurai, those who suffer from hunger during 10 days, says you: May the Force be with you!